love this song

The time to start is NOW

you got that right

Get off the stationary bike and go sprint up a hill

My 25 song playlist for working out

This is the playlist I listen to everyday when im working out. You should add some of these to your playlist..just sayinnnnn

1. 300 Violin Orchestra  
2. Requim for a Dream
3. Welcome Home - Coheed and Cambria
4. Victim - Nonpoint
5. When Worlds Collide - Powerman 5000
6. Saw Theme (Remix) - Bonecrusher
7. Power - Kanye West
8. In Your Face - Children of Bodom 
9. Death of Me - Red
10. New Noise - Refused
11. Click Click Boom - Saliva
12. Break Stuff - Limp Bizkit
13. The Air That I Breath - All That Remains
14. Mudshuvel - Stained
15. Let the bodies hit the floor - Drowning Pool
16. Behind Closed Doors - Rise Against
17. Untouched - The Veronicas
18. Follow Me - Breaking Benjamin
19. This Calling Master - All That Remains
20. Your Disease - Saliva
21. The Kill - 30 seconds to mars
22. So Sick - Flyleaf
23. This is War - 30 seconds to mars
24. Heart of a Champion - Nelly
25. Can't Be Touched - Roy Jones Jr.

Hill Sprints = Great Fat Burning Cardio

Hey guys,

Hope everyone is doing great today. Today is my off day for lifting in the gym, and since im visiting family and friends in the next city over I figure I would take advantage of a an awesome hill located next to Menchville High School and get a good cardio workout in.

These kids have the right idea!

Here is a tremendous article about doing hill sprints for burning fat - http://jasonferruggia.com/hill-sprints-for-fat-loss/

Doing hill sprints does not take that long and you will actually burn more fat and calories doing these short sprinting workouts compared to running on a treadmill for an hour and going insane in the process.

A sprinters body

What I did was very simple and nothing extreme and you should really give it a try as soon as you can.

This mornings "off day" cardio workout :

• 1/4 mile walk

• 1/4 mile medium paced jog

• STRETCH

• 10 hill sprints up the hill. Run as fast as you can and be explosive with every step you take then jog back down the hill and without resting turn around and sprint back up the hill. Do this 10 strait times.

• Rest for  5 minutes.

• 5 hill sprints. Just repeat what you did for the previous 10 hill sprints, only doing 5 this time.

• Then I "power walked" .. just walk at a fast pace for 2 miles and then your done. This workout only took about 15-20 minutes max. 

Here is a great video of my good buddy Gary Deagle at the same hill I was at this morning, demonstrating how to do hill sprints. Gary is the owner of Your Time 24-7 Fitness. They have two locations now, one is in Chesapeake  VA and they just recently opened up a brand new location in Yorktown, VA. Gary has many years of experience as a personal trainer and really knows his stuff about health and fitness. 

I cant stop listening to this song today.

LOVE > MONEY

How Bad Do You Want It??

Workout Song of the Day - Great Motivation Song for those early morning workouts

10 tips for working out and reaching your fitness goals

• Have a specific goal before starting a program. Do not just go to the gym everyday not knowing what you are working for. If you know what you want (lose a certain # of pounds, gain a certain # of pounds, drop BF %, gain strength in certain lifts, etc) then you will be more motivated and focused to reach that goal. 
• You do not grow muscle while working out. (what you see at the gym is called "the pump", that is just all the blood flowing to those muscles as you work them) You get stronger when you rest. So you need to always try and get 7-8 hours of good sleep every night. 
• Diet is the most important factor when trying to reach any fitness goal. You will not lose weight or body fat or get bigger and stronger if you are eating fast food everyday. You need to try and stick to a clean diet as much as you can. 
• Have some clue about the human anatomy and where certain muscles actually are. If you do not know where a muscle is just Google it. If you unsure on how to do a certain exercise then Google it, or use www.bodybuilding.com They have every single exercise with a video explaining how to do it. I use it whenever I am unsure of something. 

• Keep a detailed training log with you when working out. You can not know if you are progressing if you do not have everything you do written down. There is no way you can remember how many reps and what weight you did for a certain exercise one week later after you did it. This is critical to your success in reaching your goals. 
• Breakfast should ALWAYS be your largest meal of the day. When trying to lose body fat, eating fat is good for you. Do not be fooled by marketing scams that get you to believe that you shouldn't ever eat fat because then you will become fat. Good fats are essential do a healthy diet.
• DO HILL SPRINTS . . . this is maybe the best form of cardio you will find in my opinion. Do hill sprints for a good 10-20 minutes strait and you will easily start dropping the pounds. Do not get on a treadmill and jog for 60 minutes this does nothing for you but making you exhausted and damages your joints.

Best cardio to lose fat

• Do not train for more than 45-60 minutes at single time.

Sprinting on the beach is also a great way to do your cardio

• You should try and do an intermittent fast in some way. You can do a 24 hour fast 1-2 times a week. You can do a 16 hour fast. There are many different forms of intermittent fasting. This is a great way to cleanse your body of all the toxins and "reset" yourself when training and dieting. 
• HAVE FUN.. going to the gym or doing some form of exercise should never feel like a chore. You should want to do it. Mix up your training and cardio so you do not get bored and less motivated to go.  Find something that motivates you deep down inside and hold on to that and use that to fuel your workouts. Do not just go through the motions when at the gym, why are you there if you are not trying to get better and take a step at reaching your goals. 

These are just a few tips to help you get started on your path to reaching your fitness goals.

Always give it your all every time you workout , get better every single day, every single rep, every single sprint.

This should be your mindset every single day in life

Yours in health,

AP