As mentioned in the post before this I am going to be lifting 3 days of the week as heavy as I can. Here is what I did today.
Got my body temperature up with a nice warm up.
35 push ups with perfect form to get my chest ready for what im about to put it through.
Barbell Bench Press - 1 warm up set of 5-6 reps then 4x8 working sets (go up in weight each set)
Incline Dumbbell Bench Press - 4x8 (go up in weight each set)
Flat Bench Dumbbell Flyes - 4x8 (go up in weight each set)
Body Weight Dips - 3x15
Grab one of those big balls you always see someone trying to do 1,000,000 crunches on because they cant figure out why they don't have rock hard abs. (DIET IS EVERYTHING) Then I want you to put your feet on it and balance yourself and do 4x10 "decline" push ups. This may take a moment of practice when trying to find the right balance. Your chest should be torched at this moment because you should have been destroying it through the above exercises. This also will help build your core strength because you have to balance with only your toes on the large ball.
High Knee Raises - 4x20 (after each set, rest for only 30 seconds then do another 20)
Planks 2x2 minutes
This workout only took me about 60 minutes to complete , It shouldn't take you more than 45-60 minutes to complete any workout. Get in the habit that once you hit that hour mark to drop whatever your doing , grab some water and head home. This is VERY important. If you are doing these 1 1/2 hour to 2 hour marathon workouts you are doing nothing positive for your body.
I hope you try this workout next time you head to the gym.
AP
Monday, February 28, 2011
IS IT VACATION TIME YET??
Hola Amigos y Amigas,
With the help and assistance from a fellow fitness enthusiast and my good friend Gary Deagle , I am going to start doing this pretty simple routine for a while. My goal at this moment is to of course drop my BF% and be in the best shape of my life and in the best possible looking state once my vacation to Nags Head , N.C comes around on May 21st.
So I will be lifting HEAVY and busting my ass on Mondays, Wednesdays and Fridays. I will be going through some super sets but also the good old fashioned body split workouts where I may go all chest (upper body) on Monday as hard as I can possibly go and use every ounce of energy towards that. Then do maybe nothing but legs(lower body) one day and possibly nothing but back the other day. I shall keep you updated on what I do on these days so you can all have something to possibly follow if you would like to. But there are also great workouts I have already posted previously especially once that have to do with super sets.
I am also going to be doing a fasted walk 5 days of the week every morning before I do anything else. I also plan on doing a little bit of intermittent fasting to help with the fat loss. I plan on doing two 16 hour fasts each week and see how it goes. Basically after I eat dinner around 7pm or so Monday night I would then not eat again until 11am the next day (basically around lunch time). During that morning of the fast I am going to do nothing but drink pure clean water and of course some green tea (I have fallen in love).
I also plan on doing 2-3 sprinting sessions during the week. They will never last longer than 20-30 minutes.
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| Planks on the beach....I LOVE IT |
So here would be a brief break down of my weekly plan to sum everything up:
Monday - Fasted Walk (30 minutes) ... Lift Heavy (45-60 minutes) Med-High Carb
Tuesday - Fasted Walk (30 minutes) ... H.I.I.T session (no longer than 20-30 minutes) (16 hour intermittent fast) Low Carb
Wednesday - Fasted Walk ( 30 minutes) ... Lift Heavy (45-60 minutes) Med-High Carb
Thursday - Fasted Walk (30 minutes) ... H.I.I.T session (no longer than 20-30 minutes) (16 hour intermittent fast) Low Carb
Friday - Fasted Walk (30 minutes) ... Lift Heavy (45-60 minutes) Low Carb
Saturday - H.I.I.T session (no longer than 20-30 minutes) Low Carb
Sunday - REST
If you have any specific questions about what I am doing, I would love to hear from you. Or if you have advice or any personal experience let me hear it!!! I am always looking to improve what I do with regards to my health.
Yours in Fitness,
AP
"BE INTENSE EVERY REP ON EVERY LIFT AND EVERY SPRINT!"
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| My Beach House for the week! JEALOUS?! |
Thursday, February 24, 2011
Fasted Walking
Lose weight by walking?!?
YEP, thats right.. something that most of us take for granted every single day is actually one of the best things we can do for our health.
If you want to see faster results when trying to lose weight, I would suggest doing a "fasted" walk around 5 days a week. What I mean by a fasted walk is right when you wake up in the morning DO NOT eat anything or take any calories in. Your body is already in a fat burning state and so by doing some form of cardio first thing in the morning your body will target your fat and burn that off.
This is also a good life tip in my personal opinion. Even if this means you must wake up 30 minutes earlier than you usually would before class or work.
Try this routine first thing in the morning at least on the weekdays when most of us have to be up sometime in the morning.
1) Get out of bed bright and early. Do not hit that snooze button 2-3 times and get that extra 10-15 minutes of sleep, you could be losing weight at that very moment.
2) Do one big "Good Morning" stretch .. I think everyone knows what I am referring to here.
3) Drink one LARGE glass of water to get your metabolism started, you are also dehydrated anyways after sleeping for the last 8 hours.. so this is a very important step to your morning routine.
4) NOW GO WALK.. Walk around your neighborhood for around 30 minutes at a good pace. You should get around 2 miles in actually which you don't even notice because your walking. If you are afraid of the cold weather or if it is raining and you have a treadmill in your home/apartment use this instead. Just watch half of last nights Sportcenter then hop off (everyone knows the new ESPN Sportscenter doesn't come on till 9am)
5) While your outside listen to your surroundings , enjoy mother nature. Most times when people are outside , they never pay attention to what is really around them. This is your time to yourself, I think everyone should try and take at least 20 minutes out of every day and just be alone and relax a bit and not worry about anyone but them self. So leave that Ipod at home and just enjoy life and the simple things.
6) Come back home and make a good healthy breakfast. Breakfast should be your largest meal of the day ALWAYS. You will start dropping pounds in no time with this morning routine. I PROMISE YOU.
Tip: Grab a TENNIS BALL when you go for your morning walk. Tossing it around and throwing it off walls or just bouncing it up and down will make the walk less boring if you are afraid of being bored; it will also help your hand eye coordination. Hand eye coordination is a very important skill in life that many of us lack. Doing this will help tremendously! You also can squeeze the ball if you are stressed, but I hope your not stressed this early in the day.. YOU JUST WOKE UP! It also could help build hand strength while squeezing the tennis ball.
DID I MENTION IT'S FUN?!?
StayThirsty HEALTHY My Friends,
AP
YEP, thats right.. something that most of us take for granted every single day is actually one of the best things we can do for our health.
If you want to see faster results when trying to lose weight, I would suggest doing a "fasted" walk around 5 days a week. What I mean by a fasted walk is right when you wake up in the morning DO NOT eat anything or take any calories in. Your body is already in a fat burning state and so by doing some form of cardio first thing in the morning your body will target your fat and burn that off.
This is also a good life tip in my personal opinion. Even if this means you must wake up 30 minutes earlier than you usually would before class or work.
Try this routine first thing in the morning at least on the weekdays when most of us have to be up sometime in the morning.
1) Get out of bed bright and early. Do not hit that snooze button 2-3 times and get that extra 10-15 minutes of sleep, you could be losing weight at that very moment.
2) Do one big "Good Morning" stretch .. I think everyone knows what I am referring to here.
3) Drink one LARGE glass of water to get your metabolism started, you are also dehydrated anyways after sleeping for the last 8 hours.. so this is a very important step to your morning routine.
4) NOW GO WALK.. Walk around your neighborhood for around 30 minutes at a good pace. You should get around 2 miles in actually which you don't even notice because your walking. If you are afraid of the cold weather or if it is raining and you have a treadmill in your home/apartment use this instead. Just watch half of last nights Sportcenter then hop off (everyone knows the new ESPN Sportscenter doesn't come on till 9am)
5) While your outside listen to your surroundings , enjoy mother nature. Most times when people are outside , they never pay attention to what is really around them. This is your time to yourself, I think everyone should try and take at least 20 minutes out of every day and just be alone and relax a bit and not worry about anyone but them self. So leave that Ipod at home and just enjoy life and the simple things.
6) Come back home and make a good healthy breakfast. Breakfast should be your largest meal of the day ALWAYS. You will start dropping pounds in no time with this morning routine. I PROMISE YOU.
Tip: Grab a TENNIS BALL when you go for your morning walk. Tossing it around and throwing it off walls or just bouncing it up and down will make the walk less boring if you are afraid of being bored; it will also help your hand eye coordination. Hand eye coordination is a very important skill in life that many of us lack. Doing this will help tremendously! You also can squeeze the ball if you are stressed, but I hope your not stressed this early in the day.. YOU JUST WOKE UP! It also could help build hand strength while squeezing the tennis ball.
DID I MENTION IT'S FUN?!?
Stay
AP
Monday, February 21, 2011
Eating Tips
Here are a few quick Mind and Body Eating Tips that will help you lose those few extra pounds.
1. Chew your food slowly. This will help burn more calories (the more you chew the more you burn). And this will also help over eating because it will give your body time to process what your eating and tell your brain you are full.
2. Drink 1 full glass of ice water before you eat your meals. This will help burn more calories because your body burns more when the water is colder (the body must eat itself up for the ice water). This will also help you trick your brain into thinking your are already full when you are eating and will help you from over eating.
3. Do not watch t.v when you are eating. Studies have shown that when you watch t.v and eat, you eat faster and you consume more calories then compared to when you are sitting at the table with the t.v off.
4. Eat in front of a mirror. Studies have shown that if you actually watch yourself eat, then you will consume less calories and not eat as much than you would if you did not look at yourself while you ate.
5. Measure out your portions. Or if you are not up to this stage yet, look at what your putting on your plate and take off 1/3 of what you put on. Make your serving size 1/3 smaller at each meal and you will start losing those extra pounds in no time.
Yours in Health and Fitness,
AP
1. Chew your food slowly. This will help burn more calories (the more you chew the more you burn). And this will also help over eating because it will give your body time to process what your eating and tell your brain you are full.
2. Drink 1 full glass of ice water before you eat your meals. This will help burn more calories because your body burns more when the water is colder (the body must eat itself up for the ice water). This will also help you trick your brain into thinking your are already full when you are eating and will help you from over eating.
3. Do not watch t.v when you are eating. Studies have shown that when you watch t.v and eat, you eat faster and you consume more calories then compared to when you are sitting at the table with the t.v off.
4. Eat in front of a mirror. Studies have shown that if you actually watch yourself eat, then you will consume less calories and not eat as much than you would if you did not look at yourself while you ate.
5. Measure out your portions. Or if you are not up to this stage yet, look at what your putting on your plate and take off 1/3 of what you put on. Make your serving size 1/3 smaller at each meal and you will start losing those extra pounds in no time.
Yours in Health and Fitness,
AP
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Todays Cardio Workout - 2/21/11
Here is a workout you probably wont be able to complete without taking a few breaks here and there. I'm just gonna be honest and say this will have you pouring sweat after our warm up.
Today is devoted to nothing but cardio so here we go.
This morning I did 20 minutes on the stair master with intervals. Then I did 25 minutes on the elliptical to start my day off.
Here is the REAL workout for you guys.
Perform a
Jog
Jumping jacks
Heisman (jumping side to side)
123 Heisman (moving side to side with 3 fast small steps)
Butt Kicks
High Knees (running in place, with high knees)
Mummy Kicks
Do it 3 times and increase your pace each time you do it. This should be about a total of a 9-10 minute warm up.
Get some water then do some stretching.
The fun part :
Do all 15 of these exercises for 15 minutes strait!
Today is devoted to nothing but cardio so here we go.
Here is the REAL workout for you guys.
Perform a
Jog
Jumping jacks
Heisman (jumping side to side)
123 Heisman (moving side to side with 3 fast small steps)
Butt Kicks
High Knees (running in place, with high knees)
Mummy Kicks
Do it 3 times and increase your pace each time you do it. This should be about a total of a 9-10 minute warm up.
Get some water then do some stretching.
The fun part :
Do all 15 of these exercises for 15 minutes strait!
- Suicide (side to side touching the floor)
- Switch kicks (exhausting)
- Wide football sprints
- Stance Jacks
- Pedal (two lunges, then sprint, followed by 2 more lunges, etc)
- Hooks and Jump rope (8 hook punches, several high jumps, 8 punches etc)
- Power jacks (like jumping jacks, but you go deep in a wide lunge)
- Level 2 drills (8 push ups followed by 8 run lunges, repeat)
- Frog Jumps
- Power Knees (switch every 30 seconds)
- Mountain Climbers
- Ski Down (jump side to side as if skiing)
- Scissor Runs
- Suicide Jumps (squat down, jump back to a push up, stand up again)
- Push up jacks (push ups with wide feet)
DONE
Now grab a drink of water and stretch so you dont cramp up later :)
AP
Tip of the day
If you can not do 20-25 pull ups and push ups the correct way then you do not need to be doing all of these machines that gyms like to put in there to take up space and make you think your getting a lot for that 40 bucks a month membership!
The Pull Up is arguably one of the best exercises anyone can do. Start practicing these and if you cant do one, then I suggest start trying them out on the weight assisted ones (where you can put your knees on a pad and make it so your body seems like it weighs less.) Start doing these and make it harder for you to pull up your body each week and in no time you will be doing un assisted pull ups easily. I PROMISE!
Give it a try next time you go in the gym.
AP
The Pull Up is arguably one of the best exercises anyone can do. Start practicing these and if you cant do one, then I suggest start trying them out on the weight assisted ones (where you can put your knees on a pad and make it so your body seems like it weighs less.) Start doing these and make it harder for you to pull up your body each week and in no time you will be doing un assisted pull ups easily. I PROMISE!
Give it a try next time you go in the gym.
AP
Wednesday, February 16, 2011
Legs and Shoulder Superset - 2/16/11
I just want to first say I'M LOVING THIS WEATHER! It's finally starting to get warm out and I cant get enough of it. :)
Here is a good workout for you to do today. It involves working your legs (BUTT) and shoulders.
I know you're probably getting tired of hearing me say this but once again.....
Get your body temperature up with a good brisk walk or jog or you can even do jumping jacks 5 times for 1 minute each. Then get a nice stretch in your legs and upper body for your workout.
Workout:
A1 - Barbell Squats - Warm up set of 1x5-6..then 4x8 working sets
w/
A2 - Standing Dumbbell Military Press - 4x8
B1 - Dumbbell Step Ups - 4x6 (each leg) ...so you are really doing 4x12 reps
w/
B2 - Barbell Shrugs - 4x8
C1 - Dumbbell Lunges - 4x6 (each leg) ...so you are really doing 4x12 reps
w/
C2 - Front Dumbbell Raises - 4x10
Planks - 2x1 minute
Hanging Knee Raises - 3x25
Russian Twists w/ Medicine Ball - 3x25
AP
Here is a good workout for you to do today. It involves working your legs (BUTT) and shoulders.
I know you're probably getting tired of hearing me say this but once again.....
Get your body temperature up with a good brisk walk or jog or you can even do jumping jacks 5 times for 1 minute each. Then get a nice stretch in your legs and upper body for your workout.
Workout:
A1 - Barbell Squats - Warm up set of 1x5-6..then 4x8 working sets
w/
A2 - Standing Dumbbell Military Press - 4x8
 |
| Barbell Squats |
 |
| Standing Military Press |
B1 - Dumbbell Step Ups - 4x6 (each leg) ...so you are really doing 4x12 reps
w/
B2 - Barbell Shrugs - 4x8
 |
| Dumbbell Step Ups |
 |
| Barbell Shrugs |
C1 - Dumbbell Lunges - 4x6 (each leg) ...so you are really doing 4x12 reps
w/
C2 - Front Dumbbell Raises - 4x10
 |
| Dumbbell Lunges |
 |
| Front Dumbbell Raises |
Planks - 2x1 minute
Hanging Knee Raises - 3x25
Russian Twists w/ Medicine Ball - 3x25
AP
Monday, February 14, 2011
A Day in the Life of Andrew Pruitt
This post is going to be about a typical week day for me and what I do/think about.
5:30am: "It's 5:30 all ready? I feel like I just fell asleep. O well time to get the week started. Here is to a good day. I can do this!"
5:35am: Quick shower to wake myself up. I hate doing anything with ought a good shower in the morning.
5:45am: 6 egg whites and 1/2 of banana for breakfast. Yum Yum
6:00am: Out the door and on my way to the gym. "Man this 1 mile walk isn't to bad today, its going to be a gorgeous day out. O look the sun is rising earlier this week. Must mean spring/summer is almost here."
6:20am: "I see a lot of people out this morning. Must be the nice weather because this is out of the ordinary."
6:45am-8:00am: Workout at the ODU Rec Center
8:00am: "I love the feeling of walking back to my house and seeing people finally getting up and getting to class" "Whoa that girls looks hungover, who parties on a Sunday? haha"
8:25am: Post workout protein shake.
8:45am: Watching episodes of Boy Meets World. Man what a great show back in the day!
9:30-1015am: Sitting outside and enjoying the sun while drinking a big glass of hot green tea and blogging about this morning's workout.
12:00pm: Lunch
1:00-3:00pm: Studying for my big test tomorrow and watching some t.v with the roommates.
3:00pm: Out in the parking lot of the ODU golf course pushing my truck around. While my roommate sits in the truck and holds his foot on the break to give it more resistance. MAN WHAT A WORKOUT!
3:30-4:00pm- Hitting golf balls at the driving range. I really should try and get into golf. I always have a good time when I play.
4:30pm: Snack (rest of the omellete I didn't eat for lunch)
5:00-535pm: Insanity Workout (Day 1) "The Fitness Test" ... I was sweating head to toe after this first day. Just gotta stick with it and I will be seeing results in no time!
5:45pm: Shower Time !
Later I will have dinner at some point.. I'm thinking 4-6 oz of grilled chicken breast with a nice glass of hot green tea to wind the day down.
Studying....Facebook...Maybe a Movie..Then bedtime around 11:00pm.
"What a day..my body is gonna be feeling it tomorrow morning."
AP
5:30am: "It's 5:30 all ready? I feel like I just fell asleep. O well time to get the week started. Here is to a good day. I can do this!"
5:35am: Quick shower to wake myself up. I hate doing anything with ought a good shower in the morning.
5:45am: 6 egg whites and 1/2 of banana for breakfast. Yum Yum
6:00am: Out the door and on my way to the gym. "Man this 1 mile walk isn't to bad today, its going to be a gorgeous day out. O look the sun is rising earlier this week. Must mean spring/summer is almost here."
6:20am: "I see a lot of people out this morning. Must be the nice weather because this is out of the ordinary."
6:45am-8:00am: Workout at the ODU Rec Center
8:00am: "I love the feeling of walking back to my house and seeing people finally getting up and getting to class" "Whoa that girls looks hungover, who parties on a Sunday? haha"
8:25am: Post workout protein shake.
8:45am: Watching episodes of Boy Meets World. Man what a great show back in the day!
9:30-1015am: Sitting outside and enjoying the sun while drinking a big glass of hot green tea and blogging about this morning's workout.
12:00pm: Lunch
1:00-3:00pm: Studying for my big test tomorrow and watching some t.v with the roommates.
3:00pm: Out in the parking lot of the ODU golf course pushing my truck around. While my roommate sits in the truck and holds his foot on the break to give it more resistance. MAN WHAT A WORKOUT!
3:30-4:00pm- Hitting golf balls at the driving range. I really should try and get into golf. I always have a good time when I play.
4:30pm: Snack (rest of the omellete I didn't eat for lunch)
5:00-535pm: Insanity Workout (Day 1) "The Fitness Test" ... I was sweating head to toe after this first day. Just gotta stick with it and I will be seeing results in no time!
5:45pm: Shower Time !
Later I will have dinner at some point.. I'm thinking 4-6 oz of grilled chicken breast with a nice glass of hot green tea to wind the day down.
Studying....Facebook...Maybe a Movie..Then bedtime around 11:00pm.
"What a day..my body is gonna be feeling it tomorrow morning."
AP
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