Day 5 - 1/21/11

Hey guys sorry I haven't posted anything in a few days I have  been super busy this weekend.

Here is what was done for our lifting session on Day 5.

Weighted Dips on a Bench - 3x10


Body Weight Dips - 2x10


One Arm Triceps Overhead Extension - 3x12


Triceps Pressdown - 2x12


Standing Curl - 3x10


Incline Hammer Curl - 2x12


AP

Warp Speed Fat Loss

Here is a secret that you wont find anywhere else!!!!!!!! 


Ok..Ok I'm just kidding about not finding it anywhere else. If you do some research and actually ask knowledgeable people about the subject of losing fat then you will find this to be true.

Waking up in the morning and before eating breakfast, drink a large glass of ice cold water and go for a nice walk. I prefer walking outside because I am not a big fan of the treadmill and I don't think I ever will be.  Try walking around your neighborhood or if its too "cold" outside hop on the treadmill you have sitting at your home with all those clothes laying on top of it that you bought 3 years ago for your new years resolution. Ring any bells?!?

Now I am not talking about sprinting your ass off and trying to kill yourself. I am just talking about a nice brisk walk for about 30 minutes. This is something that almost no one does but the few that do will testify that it will speed up your fat loss goals so much.

This jump starts your metabolism to get that furnace burning and will help tap into your fat storage after you have been fasting from sleeping all night. After you are finished, come home and make a nice healthy breakfast meaning do not go to McDonalds and order 5 egg and cheese biscuits and eat them on the way home.

Here is another hint that you may not be aware of......

*WATER*


Everyone knows that you should be drinking this religiously when trying to lose those fat cells. But here are a few tips that will help you in the long run.

1. Drinking ice cold water compared to room temperature water out of your faucet will actually help burn more calories. It takes more calories to drink ice cold water because your body actually has to heat it self up more and this takes energy (calories) to do this. I'm not saying you will burn hundreds of more calories but you will burn more and it will help you reach your goals a tiny bit faster. 
2. Before eating meals drink 1 large glass of ice cold water. Drinking a glass of water before eating will help you not eat as much in one sitting. You will be tricking your brain and make it think that you are already full and you will not feel as hungry as you did 10 minutes before when you were making your dinner. 
3. Try and aim for about 1 gallon of water a day or 8-10 glasses at least. Not only is it good for you to drink water, but by drinking this much it will start helping with transporting the good nutrients you are putting into your body. AKA speed up the time it takes for the protein to get to those muscles. 

mmm mmm GOOD

- Andrew Pruitt

Day 4 of the Mind and Body Program

This first week feels like it is going by so slow. The last time I was waking up before the sun came up was my freshman year of college for football.

Here is the run down of Day 4 (Shoulders) of our 90 day program.

*STRETCH...STRETCH...STRETCH!!


*WARM UP WITH A GOOD WALK

High Knee Raises - 3x20


Russian Twists with Medicine Ball - 3x30


Planks - 2x1 minute 


Crunches on stability ball - 2x25


Rear Delt Flyes - 3x12

Front Dumbbell Raises - 3x12


Arnold Press - 3x12


Barbell Shrugs - 2x12


Then to give my legs a "little" rest since they have been working hard all week. I took a nice jog around the track for about 8-10 minutes (70% MHR). Then an all out sprint as fast as I could for 2 laps. (indoor track is not a full Olympic size track)

Later today I will be doing a cycling class to finish off the day.

Were almost done with week 1 guys. Keep up the good work!

AP

Day 3 with special guest Chris Pryer!

Here is Day 3 of the 90 day life changing plan. My body is definitely feeling it now!

I am really trying to get my sleep schedule on track. My body is used to going to bed after midnight so when I get in bed at 10ish. I usually just lay there. So attempting to get the MUCH needed 8 hours of sleep is turning into about 5-6 if im lucky. Im thinking by next week my body should realize that I am getting up at 5:45am everyday and that isn't going to change lol.

ODU!!

So here is what was done this morning at 6:30 am with my good buddy who decided to join in on this adventure ...the one...the only...Chris Pryer! 

High Knee Raises - 3x20

Decline Crunches with Medicine Ball - 2x20

Medicine Ball Russian Twists - 2x25

Planks - 2x1min

Dead lift - Warm up set 1x6 then 4x8 working sets

Pull ups - 3x10

Wide Grip Pull down - 3x10

Seated Row - 3x10

Hyperextensions 3x12

*This workout took exactly 60 minutes with a good stretch and the warm up sets.* This is what you want to aim for. CUT DOWN ON THE CHIT CHAT LADIES :) 

For Cardiovascular exercise I came up with a plan while I was laying in bed last night (mentioned above). 

We took 2 basketballs and put 1 ball under each basket. Then we took turns sprinting down to one basket, grabbing the basketball jumping up in the air and making the basket then catching the ball and putting it back down on the ground and sprinting to the other basket on the other side of the court and doing the same thing. 

The idea was to do this for 5 strait minutes, wellllll this quickly turned into 2 minutes per set haha. The cardio endurance isn't there just yet. But I guarantee that we will be able to do 5 strait minutes on week 3 of this program. 

**This exercise combines many things - -  Hand eye coordination from picking up the ball and making it in the basket, more explosive power from jumping as high as you can each time you grab the basketball, it also becomes somewhat of a suicide from the sprinting back and forth from one side of the court to the other.** Try it out and let me know what you think and how you feel after a few minutes :)

Thats it for Day 3 folks. Tomorrow is day 4! The first few weeks are the toughest but once you get in the routine of things you will be more confident going to the gym and you will be like me where you cant wait till the next day when you can get back in there. 

GET BETTER EVERY REP..GET BETTER EVERY SPRINT..GET BETTER EVERY DAY!! 

I hope you enjoyed reading this.

AP

I'm sure the ladies LOVE his six pack haha

Nutrition Tip of the Day!

BUY ONE OF THESE..

Some people have been asking me how do I know I am eating 6oz of chicken. Well I'm here to tell you that I'm not a physic even though I wish I was sometimes when it comes to the female race. HaHa but thats a story for another day. Buy a food scale to help you control and measure out your portions for each meal. This will save you a lot of time and headaches. You can be fancy and get a nice digital one or be like me and get a simple one that measures only up to 7lbs. But trust me I will not be eating 7lbs of food at one time. Also I weigh my food after It is cooked. Food is heavier when it is frozen or raw. Don't be like me and go all over town in search for one these babies. I went to the grocery store and no luck, I went to GNC because their website says they carry them and no luck again. So last but not least I went to Wal Mart and purchased this basic one for less than 10 dollars. GO AND BUY ONE OF THESE ASAP!

AP

Day 2..88 more days to go. (Fitness Section)

Good morning ladies and gents, today is day 2 in the 90 day program. In this post I am just going to list what was done this morning for the physical fitness portion. Later today I will write about Nutrition (very similar to day 1)

Woke up 5:45am

Fast paced warm up walk from my house to the Student Recreation Center (1-2 miles) - 6:15-6:35am

Always stretch before exercising, you do not want to injure yourself because you are still in your "sleep mode" and your body is not ready to work.

Today I'm introducing abs to the workout plan. For the first few weeks we are going to do abs 3 days a week. Tuesday, Wednesday and Thursday. When the program progresses every workout will become more intense.

*Remember this is a 3 month program...90 days...12 weeks. We want to build up our muscular strength, So even though you may be able to do 500 crunches every day. I do not want you to do that. Start with 3 days and you will thank me in the end. This program is targeted to someone who doesn't have much experience with eating healthy or working out. So if you are body builder with 20 years of experience this blog is not for you.

Knee Raises - 3x20

Planks - 2x1 minute

Reverse Crunches - 1x25

Incline Dumbbell Press - 3x10

Flat Dumbbell Press - 3x10

Decline Dumbbell Press - 3x10

Dumbbell Pullover - 2x15

Incline Flyes - 2x10-15

*I want you to increase your weight each set*

*Your workout should not take you longer than 45-60 minutes* I dont want you taking a few minutes between each set, take about 60 seconds between each one. And I also want you to bust your ass during your workout. Its only an hour out of your day, you have 23 hours to rest haha. SO WORK HARD AND GET BETTER EVERYDAY.

Cardio:


The same as day 1, do 20 minutes of medium to high intensity cardio activity. Keep your your rate around 70-80% of your max. You should be sweating pretty good at the end of the 20 minutes.

Then I had a nice cool down jog going back home instead of walking. You can choose either one you prefer. (1-2 miles) - 10-15 minutes.

YOUR DONE! 

Get some protein in your body within 30 minutes after this. And enjoy the rest of your day.

AP

Day 1...89 more to go

Greetings everyone,

I am now going to lay out everything that was done today for Day 1 of the "Mind and Body" 90 day program.

Woke up - 6:00am

Nutrition:


The goal in this program is to have 5-6 smaller portioned meals throughout your day. Try to space these smaller meals out 2-3 hours apart if you can.  I also want you to be drinking about 1 gallon of water everyday as well.

Meal 1 - Breakfast - 6 egg whites w/ hot sauce for flavor. 1 fish oil supplement. 16 ounces of ice water. (6:30am)

Meal 2 - Post Workout - 2 scoops of Whey Protein mixed with water.  (8:30am)

Meal 3 - 6oz salmon and a few slices of lean sliced turkey breast. Large glass of ice water. (12:00pm)

Meal 4 - 6oz chicken breast w/ my special seasoning and also hot sauce for flavor. Large glass of ice water (4:30pm)

Meal 5 - 1 scoop of whey protein mixed with water. (6:30pm)

Meal 6 - 6oz chicken breast w/ my special seasoning and also hot sauce. 1/3 cup of cottage cheese. Large glass of ice water.

*Important* - I want everyone to try and not eat ANY carbs on their last meal or any at night time. If your main goal is lose fat you do not want to be eating carbs later in the day. Eat most of your carbohydrates in the morning at breakfast. I also want you to try and not eat past 9:00pm if you can (depending on school/work schedule)

Fitness:


Today is Monday so it is going to be a leg workout day.

20 minute fast paced walk from my house to gym.. approximately 1-2 miles (6:50-7:10am)  (good warm up and great way to get your metabolism going)

Squats - Warm up set 1x8-10 reps then 3x10 working sets

Unilateral Leg Extensions - 3x10 working sets (Do one leg at a time (iso))

Stiff-Legged Dead lifts - Warm up set 1x10 then 3x10 working sets

Unilateral Leg Curls - 3x12 working sets (Do one leg at a time (iso))

Reverse Calf Raises - 2x20 working sets

Seated Calf Raises - 2x20 working sets

Cardio:


For this program I am going to start week 1 with doing 20 minutes of medium to high intensity cardio training. This can be the treadmill, elliptical, stair master, hill sprints, jump rope etc..

Each week I plan on increasing the amount of time of cardio, this way my body adjusts and builds up to the intensity. Like next week will be 30 minutes of cardio.

ALWAYS do cardio on non training days or after you lift weights. DO NOT do cardio before you lift. If you do your cardio exercises before you lift you will take all of your energy away and be useless trying to get stronger and better.

Ok im tired of writing and im sure you are getting tired of reading. I may post more later tonight before I go to sleep. Tomorrow is chest day and I am going to be starting some supplements that I picked up today. (IM NOT A BIG FAN OF SUPPLEMENTS BECAUSE I BELIEVE YOU SHOULD GET ALL OF YOUR MAIN NUTRIENTS FROM "REAL FOOD" BUT I AM GOING TO BE USING A FEW THINGS. ILL HAVE A POST ABOUT WHAT IM TAKING SOON)

"Get better everyday"

AP

Did you notice the dumbbell? 

"When you die, there’s going to be a tombstone. It’s going to have your name, it’s going to have the year you were born, and it’s going to have the day you died. In between, there’s going to be a dash. And that dash is going to represent everything that you did in your life; good and bad. It’s how you’re remembered. What do you want your dash to represent?"

Tim Tebow

Tomorrow it Begins

In a few hours I will be starting my 90 day program. I will be up bright and early eating a good breakfast and heading to the gym before 98% of my friends are even out of bed.

Mondays are gonna be "Leg" Days. I'm going to do a 5 day lifting program for at least the first 3 weeks of my 90 days.. Depending on how its going I will either stick with 5 lift days or switch to a 4 day split with super sets. Only reason I may switch to super sets is because its helps you cut fat faster in my opinion. Getting rid of fat and gaining muscle mass is a tricky thing when trying to do it at the same time. Balancing out cardio exercises to lose weight and also lifting heavy weight to gain muscle is hard to do for a lot of people.

 - - - Cardio if done too much can and will burn away your muscle.- - -

My 5 day lifting program is going to look like this.

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Shoulders
Friday - Arms

Since my primary goal is to lose body fat. I will be doing cardio just about everyday of the week. And after the first week or two I will see how my body reacts to the training and adjust from there.

Be sure to look out for great food recipes that I will be sharing with yal in the near future. 

As everyone should know when reading this BLOG I am no expert in the fitness world and at the current time I do not hold any certifications. All my knowledge is coming from years of research. And if no one remembers how I looked in high school. I went from 280lbs to ultimately 195lbs in about a year total. From going through that I picked up a lot of knowledge and I know a good amount of information about fitness and nutrition.


GOD BLESS......TOMORROW THE WORK BEGINS


AP 

Tim Tebow

Comedy

I'm gonna be heading out the VA BEACH FUNNY BONE tonight for their 10:30 show. Its always nice winning free tickets. I believe without comedy and laughter the world would be so bland and boring. Here is the main act tonight his name is Brad Williams. He is one funny guy.

Please press pause on iPod while watching Brad.