This is Yuri Elkaim, your personal fitness coach. Right now, I’m sitting on a stability ball. A lot of people ask me, how do I choose a stability ball? Well, very simply, if you are sitting on it, your thighs should be parallel to the floor. If you are way down low it is too small, and if your legs are stretched out it is too big.

The reason I am telling you this is because I am going to take you through three awesome exercises for your core that revolve around the stability ball. Now these are fairly challenging, so if you are a novice you may want to build up to these. If you are more advanced and you want to push your limits then give these exercises a try. You are going to feel an amazing workout in just a few minutes.

The first one, I don’t even remember the name, but I do know it’s effective! Place yourself in a push-up position with both feet on the ball. One leg will be used to stabilize while the other one is working. Start with your right leg and push it up toward the ceiling. Bring it down and drive it through toward your chest, and then kick it out to the left side, under your supporting leg. Bring it back and thrust it up to the ceiling once again. Bring it back down, through, and out to the side. So up, through, and out to the side. Up through, and out to the side. Up through, and out to the side. Try about 6-8 of those on each side and then move on to the next exercise.

The next exercise we are doing is kind of a scissor type of motion with the ball in-between your legs. Place your hands just beneath your bum to support you as you sit on the floor. Place the ball between your feet and squeeze them together to grip the ball. Raise your legs off the floor. Rotate your legs so that you are spinning the ball. Think of a clock. Start with your legs at 9 and 3, and then spin your legs to 12 and 6, and then 6 and 12, 12 and 6, 6 and 12, 12 and 6. Play with the angle of your legs to the floor. Bring your legs up a little higher, and rotate, and rotate. Do that for about 30 seconds and you are going to feel a nice little burn in the core.

The last exercise is called the pike. I’m going to go through a couple of variations of it here. Place yourself in a push-up position with your feet on the ball. The key here is that your ankles stay strong and that your bum does not drop down. Keep your lower back strong and your core tight. We are going to draw the bum up toward the ceiling and bring the ball in. Bum up and down, up and down. Make sure your ankles stay strong and do not move at all as your toes take the brunt of your weight through your shoes on the ball. To make this movement more challenging, bring one foot off of the ball. Bring your bum up like before while rolling the ball in and then take one foot off the ball and kick it up toward the ceiling. If you want to make the action even more challenging drive your leg back into your chest after you have kicked it up to the ceiling, then toward the ceiling once more, and to the chest once again, and the ceiling once again before you place it back on the ball and roll back out, finally bringing your bum back down and your body a straight line once again.

If you are into sports and need more core strength, or if you just want a stronger core, give those exercises a shot. If you have a stability ball, you’ve got to use it, right? So there are 3 good and challenging exercises for you to try.

Fitness and Fat Loss Expert, Yuri Elkaim, helps thousands of busy health conscious individuals lose fat while sculpting lean muscle with just 3 short enjoyable workouts a week. Get a flat and sexy stomach by taking his FREE 20-lesson How to Lose Belly Fat and Get Six Pack Abs course by visiting www.myfitteru.com/abs today!

In the present day there are too many people that are dieting yet not finding the long term weight loss solution they are seeking. The primary issue is they are on the latest fashionable diets with no willpower to stay on them. Their weight often begins to yo-yo because they try these fad diets a number of times, they initially lose weight and then rebound. When a person rebounds from starving themselves, they will often gain back more weight than they lost. This is extremely frustrating.

There are two things that people must realize when they are on fad diets. This being that is that there is another way and there is a better way! The key to true weight loss is not a fad diet, rather it is a lifestyle change. A lifestyle change is usually small but it is significant in order to lose weight permanently.

There are different stages that people must accomplish in order to alter their lifestyle in stages to manifest the body they always wanted and be able to keep it. The first and arguably most important of these stages is meal frequency.

The traditional meal pattern is three square meals a day. There is also a saying that “square meals make round people.” The first thing a person does on a fad type diet is decrease their calorie intake. They do this by reducing their food intake to once a day. This type of extreme diet can cause hormonal changes and force the body into starvation mode. Once the person is off the fad diet, they not only gain the weight that they lost, but they will eat everything in sight and gain even more weight!

In theory it doesn’t make sense to increase your level of eating to five or six meals a day. However, this is the key to beginning to not only losing weight, but to making a lifestyle change you can keep up with.

Research shows that eating more frequently can help you lose weight. Eating more frequent, smaller meals increases what’s called the thermic effect of food, or basically, the energy it takes your body to digest food. This is a slower way to lose weight, but has longer lasting effects. It does not cause the hormonal changes that fad diets can.

Eating more frequent meals is a nutritional plan that you can stick to for the rest of your life. It can take getting used to. Many people complain early on that they just do not have the time to eat more frequently yet it only requires a few minutes to eat something healthy (fruit being a good example). If they get into the habit for a few weeks, it will form a new long lasting habit. It takes some patience and work, but the payoff is amazing.

To begin this lifestyle change, take the amount of food that you would normally eat over three meals, and for the next two weeks, make it four or maybe five meals. You will just be spreading the same amount of food over a greater period of time. You will be burning slightly more calories just by spreading your meals out and being consistent about it.

Make increased meal frequency part of your lifestyle, and once it becomes a routine you can move on and add another pillar of nutrition.

More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help youlose 10, 15, or 20lbs of body fat in just 28 day. To start losing weight fast visit http://tinyurl.com/yl57tnm. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men andwomen who need to lose weight fast without it interfering with their lives. Warp SpeedFat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

With Christmas quickly approaching Disney/Pixar along with Mattel have got their Christmas CARS release out and about at Toys R Us, Disney Stores and at Target. The Holiday CARS include Snow Day Sally, Holiday Spirit Sheriff, Holiday Hot Shot Lightning McQueen, Decked Out Doc Hudson, and Christmas Crusier Ramone. Target secured a 6 pack box set of all the above CARS but the 6th is the DEAL BREAKER MUST HAVE! (REINDEER MATER) Reindeer Mater is Jacked up on real rubber snow tires accented with snow and dons a cool antler tipped snow hat. A+++ creativity from the Disney CARS team at Mattel. The singles are good but the Box set is better! I will let the pictures do the talking!

I got Snow Day Sally in single form for my daughter since opening the set at the moment isn’t going to happen.

The Target Exclusive Box Set:

They could have packaged this as a single and shipped 20 cases to each store and I am willing to wager they would sell out in hours!

I love people. I truly do. Ask any and all those in my life of this fact and it will be a unanimous view. But when it boils down to finding that concealed gem of information to get a 6 pack, I occasionally stop for a second, look them in the eye and ask this one question [*SCO]‘Do you actually want a six pack?’ appears like a plain answer, but I will tell you this, it’s a whole lot of tough work, dedication and a continual drive of determination. I love to support what I call a little bit of’fun weight’ to where you’ve got the ability to flex forwards and backwards between a ripped torso and a somewhat soft look that has the background of late night grubbin and weekend foolishness. But to each his own and if that answer to my socially implicated query is still indeed a yes, well goodness gracious I’d better shoot you down the right path. With that being said, below you’ll find my favorite of all faves six Pack Exercise. This workout movement will undoubtedly help in building the abdominal muscles and at last brace your core as a whole. Don’t get too thrilled now, you can still need to lose that nice little grab bag of subcutaneous fat that you have put so many hours of beer drinking and pizza inhaling time into. Otherwise, your tough work will forever hide beneath the surface and remain a secret that you and only you may know exists.
The Exercise – Hanging Leg Raises w/ the Valeo Ab Straps

first I’d like to break down the style of my abdominal workout. I like to pick three of my fave exercises which will permit me to target the higher region of my abs, the lowers, and the obliques. I do a superset of the 3 exercises for a total of one set and I repeat this 3 times. As with any other muscle group being worked, the rep range should fall in line with other movements of roughly 8-15 depending on the exercise movement. One key factor focus I always stress is the concept of a controlled negative with a 2 2nd pause at the contraction portion of the movement. Ensure you exhale completely as you hold this 2 2nd pause. With the rep range falling between 8-15, you can quite likely must do weighted intestinal exercises also.

The Ab workout will breakdown like this :

three Exercises ( 1 higher, one lower, one oblique )
Example Exercises

* Weighted Swiss Ball Crunch
* Hanging Leg Raises
* Oblique cable crunch

to check, you’ll be wanting to superset the 3 exercises for three sets. Always concentrating on a 2 2nd hold at the contraction portion of the exercise. Make sure to give yourself a rest period between each superset. And that’s it. Do this 1-2 times per week just as any other muscle grouping, and you are all set.
Hanging Leg Raises

Ok. Now that we’ve gone over the basics of the final intestinal routine, let’s target just one of the core exercise movements that I absolutely love. I have used the Valeo Ab Straps for well over 6 years now and I will continue to believe in them. If the Ab straps just don’t fit into your budget, or maybe if you forget them at home, you can always use your Lifting Straps ( comprehensive necessary for back coaching day BTW ) as a secondary means to accomplish the same task. Not really as comfortable and fluid a motion, but it’ll still get the job done. Anyhow, let’s dig into the movement and talk about some of the points to consider while you’re executing the exercise. But first, take a look below to get a visible at what we are talking about
[Hanging Leg Raises]

a glance at the straps in action

now you have a visible, let’s debate some key basics to consider while performing this exercise. You will wish to start by performing the exercise as it is being shown on the left here. You will bend your knees and raise your legs towards your chest. As you bring your knees to your chest, make sure you breathe out all the oxygen from your lungs. This will guarantee a full contraction of the intestinal muscles. The exercise itself will cause your body to sway from front to back. This will force you to use your stabilizer muscles to keep from swaying ( another positive from the exercise ). Do a set of 8-12 reps, depending on how many you can execute and then continue on with your superset. Once you feel you are blazing thru the reps without much strain, you can increase the intensity by doing these with straight legs. You’ll be emailing me in a fit of painful fury But hey, a little difficult work never hurt anyone.

And there you have it. My favorite of all favorites six Pack Exercise. Get some Ab Straps and go to the city. You’ll love em I promise!
6-pack-exercises in 4 weeks

6-pack-exercising in 12 weeks

I love folks. I truly do. Ask any and all those in my life of this fact and it’ll be a unanimous standpoint. But when it boils down to finding that concealed gem of data to get a 6 pack, I occasionally stop for a second, look them in the eye and ask this one question [*SCO]‘Do you really want a 6 pack?’ appears like a clear answer, but I will tell you this, it’s a lot of hard work, dedication and a constant drive of determination. I really like to support what I call a little bit of’fun weight’ to where you’ve got the ability to flex back and forth between a ripped torso and a rather soft look which has the backdrop of late night grubbin and weekend shenanigans. But to each his very own and if that answer to my socially implicated question is still indeed a yes, well goodness gracious I’d better shoot you down the right trail. With that being said, below you will find my fave of all favorites 6 Pack Exercise. This workout movement will undoubtedly help to build the abdominal muscles and at last strengthen your core as a whole. Don’t get too excited now, you may still need to lose that nice little grab bag of body fat that you’ve put so many hours of beer drinking and pizza inhaling time into. Otherwise, your tough work will forever hide underneath the surface and remain a secret that you and only you may know exists.
The Exercise – Hanging Leg Raises w/ the Valeo Ab Straps

first I might like to break down the style of my abdominal workout. I like to choose 3 of my favorite exercises which will permit me to target the upper area of my abs, the lowers, and the obliques. I do a superset of the three exercises for a total of one set and I repeat this 3 times. As with any other muscle collection being worked, the rep range should fall in line with other movements of approximately 8-15 depending on the exercise movement. One key factor focus I always stress is the concept of a controlled negative with a 2 second pause at the contraction portion of the movement. Make sure you breathe out completely as you hold this two second pause. With the rep range falling between 8-15, you may very likely must do weighted abdominal exercises as well .

The Ab workout will breakdown like this :

three Exercises ( 1 higher, one lower, one oblique )
Example Exercises

* Weighted Swiss Ball Crunch
* Hanging Leg Raises
* Oblique wire crunch

to review, you’ll be wanting to superset the 3 exercises for three sets. Always concentrating on a 2 second hold at the contraction portion of the exercise. Make efforts to give yourself a rest period between each superset. And that is it. Do this 1-2 times per week just as any other muscle group, and you’re all set.
Hanging Leg Raises

Ok. Now that we’ve gone over the basics of the final abdominal routine, let’s focus on just one of the core exercise movements that I totally love. I’ve used the Valeo Ab Straps for well over 6 years now and I could continue to believe in them. If the Ab straps do not fit into your position, or perhaps if you forget them at home, you can always use your Lifting Straps ( comprehensive necessary for back coaching day BTW ) as a secondary means to accomplish the same task. Not really as comfortable and fluid a motion, but it’ll still get the job finished. Anyway, let’s dig into the movement and talk about some of the points to consider while you’re executing the exercise. But first, take a look below to get a visual at what we are talking about
[Hanging Leg Raises]

a glance at the straps in action

now you have a visual, let’s discuss some key basics to consider while performing this exercise. You may wish to start by performing the exercise as it is being shown on the left here. You’ll bend your knees and raise your legs towards your chest. As you bring your knees to your chest, ensure you breathe out all the oxygen from your lungs. This can ensure a full contraction of the abdominal muscles. The exercise itself will cause your body to sway from front to back. This may make you use your stabilizer muscles to keep from swaying ( another positive from the exercise ). Do a set of 8-12 reps, depending on how many you can execute and then continue on with your superset. When you feel you’re blazing through the reps without much strain, you can bump up the intensity by doing these with straight legs. You will be emailing me in a fit of painful fury But hey, a little difficult work never hurt anyone.

And there you have it. My favourite of all favorites six Pack Exercise. Get some Ab Straps and go to the city. You’ll adore em I promise!
6-pack-exercise in 12 weeks

6-pack-exercising in 8 weeks

I love people. I truly do. Ask any and all those in my life of this reality and it will be a unanimous view. But when it comes down to finding that hidden gem of information to get a six pack, I sometimes stop for a second, look them in the eye and ask this one question [*SCO]‘Do you actually need a six pack?’ appears like a plain answer, but I’ll tell you this, it’s a lot of tough work, dedication and a continuous drive of determination. I really like to support what I call a little of’fun weight’ to where you have the ability to flex backwards and forwards between a ripped torso and a somewhat soft look that has the background of late night grubbin and weekend foolishness. But to each his very own and if that answer to my socially implicated query is still indeed a yes, well goodness gracious I’d better shoot you down the right path. With that having been said, below you will find my favourite of all favorites six Pack Exercise. This workout movement will undoubtedly help build the intestinal muscles and finally brace your core as a whole. Don’t get too thrilled now, you can still have to lose that nice little grab bag of subcutaneous fat that you’ve put so many hours of lager drinking and pizza inhaling time into. Otherwise, your difficult work will forever hide underneath the surface and remain a secret that you and only you’ll know exists.
The Exercise – Hanging Leg Raises w/ the Valeo Ab Straps

first I would like to break down the style of my intestinal workout. I like to pick three of my fave exercises which will allow me to focus on the higher region of my abs, the lowers, and the obliques. I do a superset of the 3 exercises for a total of one set and I repeat this three times. As with any other muscle group being worked, the rep range must fall in accordance with other movements of roughly 8-15 depending on the exercise movement. One key factor focus I always stress is the tenet of a controlled negative with a 2 2nd pause at the contraction portion of the movement. Ensure you exhale completely as you hold this 2 second pause. With the rep range falling between 8-15, you’ll more than likely have to do weighted abdominal exercises too.

The Ab workout will breakdown like this :

three Exercises ( one upper, one lower, 1 oblique )
Example Exercises

* Weighted Swiss Ball Crunch
* Hanging Leg Raises
* Oblique wire crunch

to check, you’ll be wanting to superset the 3 exercises for 3 sets. Always focusing on a 2 2nd hold at the contraction portion of the exercise. Make sure to give yourself a rest period between each superset. And that’s it. Do this 1-2 times each week just as any other muscle collection, and you’re all set.
Hanging Leg Raises

Ok. Now that we’ve gone over the fundamentals of the final abdominal routine, let’s focus on only one of the core exercise movements that I totally love. I have used the Valeo Ab Straps for well over six years now and I will continue to swear on them. If the Ab straps just don’t fit into your financial position, or even if you forget them at home, you can always use your Lifting Straps ( absolute essential for back training day by the way ) as a secondary means to accomplish the same task. Not actually as comfortable and liquid a motion, but it will still get the task finished. Anyhow, let’s dig into the movement and talk about some of the points to think about while you’re executing the exercise. But first, have a look below to get a visible at what we’re talking about
[Hanging Leg Raises]

a glance at the straps in action

now that you have a visible, let’s debate some key basics to think about while performing this exercise. You will want to start by performing the exercise as it is being shown on the left here. You’ll bend your knees and lift up your legs towards your chest. As you bring your knees to your chest, ensure you exhale all the oxygen from your lungs. This will ensure a full contraction of the intestinal muscles. The exercise itself will cause your body to sway from front to back. This will compel you to use your stabilizer muscles to keep from swaying ( another positive from the exercise ). Do a collection of 8-12 reps, depending on how many you can execute and then continue on with your superset. Once you feel you are blazing through the reps without much strain, you can raise the intensity by doing these with straight legs. You can be emailing me in a fit of painful fury But hey, a little hard work never hurt anyone.

And there you have it. My favorite of all favorites six Pack Exercise. Get some Ab Straps and go to town. You’ll love em I promise!
6-pack-exercising in 8 weeks

6-pack-exercises in 4 weeks

I love folks. I truly do. Ask any and all those in my life of this reality and it’ll be a unanimous opinion . But when it comes down to finding that hidden gem of data to get a 6 pack, I sometimes stop for a second, look them in the eye and ask this one question [*SCO]‘Do you actually wish to have a six pack?’ appears like an obvious answer, but I should tell you this, it’s a lot of tough work, dedication and a constant drive of determination. I love to support what I call a little of’fun weight’ to where you have the ability to flex forwards and backwards between a ripped torso and a rather soft look that has the backdrop of late night grubbin and weekend shenanigans. But to each his very own and if that answer to my socially implicated question is still indeed a yes, well goodness gracious I’d better shoot you down the right trail. With that having been said, below you’ll find my favourite of all faves six Pack Exercise. This workout movement will undoubtedly help in building the abdominal muscles and at last brace your core as a whole. Do not get too excited now, you can still need to lose that nice small grab bag of subcutaneous fat that you have put so many hours of beer drinking and pizza inhaling time into. Otherwise, your hard work will forever hide underneath the surface and remain a secret that you and only you will know exists.
The Exercise – Hanging Leg Raises w/ the Valeo Ab Straps

first I would like to break down the style of my intestinal workout. I like to choose three of my fave exercises that may allow me to focus on the upper region of my abs, the lowers, and the obliques. I do a superset of the 3 exercises for a total of 1 set and I repeat this three times. As with any other muscle collection being worked, the rep range must fall in line with other movements of roughly 8-15 depending on the exercise movement. One key factor focus I always stress is the tenet of a controlled negative with a two second pause at the contraction portion of the movement. Make sure you exhale completely as you hold this two 2nd pause. With the rep range falling between 8-15, you may very likely have to do weighted intestinal exercises also.

The Ab workout will breakdown like this :

three Exercises ( one upper, one lower, one oblique )
Example Exercises

* Weighted Swiss Ball Crunch
* Hanging Leg Raises
* Oblique cable crunch

to review, you’ll be wanting to superset the 3 exercises for three sets. Always concentrating on a 2 second hold at the contraction portion of the exercise. Make sure to give yourself a rest period between each superset. And that is it. Do this 1-2 times per week just as any other muscle grouping, and you’re all set.
Hanging Leg Raises

Ok. Now that we’ve gone over the basics of the final intestinal routine, let’s focus on just one of the core exercise movements that I really love. I have used the Valeo Ab Straps for well over six years now and I could continue to swear by them. If the Ab straps just do not fit into your financial position, or maybe if you forget them at home, you can always use your Lifting Straps ( comprehensive essential for back training day incidentally ) as a secondary means to accomplish the same task. Not really as comfortable and fluid a motion, but it will still get the job finished. Anyway, let’s dig into the movement and talk about some of the points to think about while you’re executing the exercise. But first, take a look below to get a visible at what we are talking about
[Hanging Leg Raises]

a look at the straps in action

now you have a visual, let’s discuss some key basics to think about while performing this exercise. You’ll need to start by performing the exercise as it is being shown on the left here. You will bend your knees and raise up your legs towards your chest. As you bring your knees to your chest, ensure you breathe out all the oxygen from your lungs. This will ensure a full contraction of the intestinal muscles. The exercise itself will cause your body to sway from front to back. This may compel you to use your stabilizer muscles to keep from swaying ( another positive from the exercise ). Do a collection of 8-12 reps, depending on how many you can execute and then continue on with your superset. Once you feel you are blazing through the reps without much strain, you can raise the intensity by doing these with straight legs. You can be emailing me in a fit of painful fury But hey, a little difficult work never hurt anyone.

And there you have it. My favourite of all favorites 6 Pack Exercise. Get some Ab Straps and go to the town. You’ll adore em I promise!
gaining self confidence in 12 days

So you’ve been working out all afternoon at the local gym, sweating off the fun times you had while partying your life away all week on your parents dime. After a 3 hour session at the gym getting your abs perfect you head to the showers. After you undress to show the locker room that you’ve got the biggest dick in the room you toss your jock strap into your locker then strut to the sauna’s. Everyone stares at you and your ego swells. You shower then return to your locker realizing that someone in the room reached in through the the little holes to steal your jockstrap. As you pull on your pants you scan the room looking for shifty eyes and/or a smirk on one of the fucker’s faces. Alas, you are destined to walk out of the gym without underwear.

all you have to do is do the workout im about to tell you 3 times a week and you will start seeing results in your first week!

First its to stretch, Do whatever strecthing your heart desires and get ready to feel the burn!

The workout:

25 jumping jacks
25 push ups
25 squats
25 sit ups
10 high jumps (make sure you jump as high as you can and bring your knees as far up to your chest as possiable and land.)

This is where the pain begins:

45 seconds of switch front kicks with squat in between. (you are going to start of with your right or left leg lifting your leg up in front of as high as you can, bringing it back down then squat come back up and do the same with your other leg and repeat.)

45 seconds of jab squat. (you are going to start of knees bent and with either your left or right arm, you are going to throw a jab, squat and then do the same with the other arm and repeat.)

your almost done!

this is the final session in your workout.

you will be doing 3 minutes of this:

you will start of doing 5 jumping jacks, as soon as you finish you will do 5 push ups, sit ups, and squats, then you will repeat but this time you will raise the ante to 5 more jumping jacks push ups sit ups and squats. so it will look like this:

5 jumping jacks, sit ups, push ups, and squats.
no break you will start and now this time do 10 of each
now 15
now 20
and so on for 3 minutes, as days and weeks go by you will see that you will slowly do more and more each and every work out.

do this and i promise you will be seeing the change in you in no time!

One of my friends forwarded me this hilarious pic…

This s d cutest 6 pack u wud hav ever seen…Really hilarious n sweet..

Enjoy!!

Forget their roles as doting celebrity parents because Marge Simpson and Levi Johnston are stripping down for Playboy and Playgirl, respectively.

According to E! Online, Simpson will flash more then her blue beehive on the November cover of Playboy in addition to a three page spread commemorating her show’s landmark 20th season.

Details about Johnston’s Playgirl photoshoot, however, are more scarce.

While reps for both camps are remaining mum on the nature of the spread, the budding actor (ex-fiance of Bristol Palin and father to 9 month-old Tripp) has been training six days-a-week for his birthday suit debut  – expected to hit newstands by the end of the year.

Hmm… What an interesting fall it will be at the Playboy/Playgirl offices.

He’s considered to be Britain’s premier beefcake ball-player, but David Beckham has some ambitious plans beyond the soccer football field. Unfortunately, one thing is preventing his dreams from materializing and Beck’s just might not be wiling to open up about it, vocally speaking.

“David [Beckham] is quite keen to move into TV work when he finally retires. He’s got the looks and the knowledge, but knows his voice needs work,” a source spilled to The Daily Star.

The aforementioned “work” will include helping Beckham kick his English accent to the curb, but the folks at NY Post’s Pop Warp have their own hilarious theory for the soccer stud’s current obsession with all things oral.

Click here to read their article now. It’s exactly what I’ve been thinking for a long time. Kudos!

As the indomitable Bette Davis said, “Old age is no place for sissies”.  Amen sister.  As I dwell in what I hope are the middle years of my life, I am constantly amazed and dismayed at the new and innovative ways my body continues to betray me with each passing day.  I had a early taste of what it might be like as I’ve been turning grey since my early 20’s.  I started coloring my hair when it got to be entirely too painful to keep pulling the offenders out.  Being tall definitely helps me carry this off as grey hair is harder to spot on a tall chick.  I’ve lived with this one for so long, I didn’t think of it as evidence of old age.  Recently though, the reminders of my advancing age have become a speed bag of blows.

I’m not just speaking of the everyday aches and pains that happen to a body.  Yes the day after I do lunges in my workout my butt is killing me but seriously, I’m still sore 3 days afterwards?!  When did my upper arms start resembling raglan sleeves on a sweater?  What on earth is with these rock hard rolls on my midsection-which could never be mistaken for 6-pack abs more like several Pillsbury Grands rolls fresh out of the popout can-and why won’t they go away no matter how many miles I run or sit-ups I do?  And don’t even get me started on my ever evolving GI tract and the foods it has decided it just didn’t want to deal with anymore.

This my friend is a journey not for the weak but for the strong.  For the ones that won’t allow themselves to look backwards in a wistful way to what they once were but instead embrace fully who they are at this moment.  Ooh, gotta go, the oven buzzer for my Pillsbury Grands just went off.

So I just came across another blogger’s page, Confessions of A Overweight Shopaholic, and I found this picture on it.  She’s on a diet and this is her goal stomach:

First off, I took a look at her pictures and she’s gorgeous just the way she is!  I wish her all the best, but me?  I think that’s just wrong.  Women should not have stomachs looking like they’re carved out of granite.  Bellies should be softly curved, tender and feminine.  With a stomach like that, I would constantly feel under the pressure to wear nothing but a sports bra to show off my 6 pack and challenge guys to arm wrestling contest.  And forget ever eating something with carbs or sugar.  I would be on a permanent celery stick and carrot juice diet.  Oh all right, I’ll allow myself a package of Splenda once a week.  But if this is what guys think is perfect, then screw ‘em.  I’ll become a lesbian.  A big butchie dyke one at that.  Then I can finally stop shaving my legs.

Get six pack abs in 6 minutes on your couch.

Running for Abs: How to Get a Six-Pack with the Help of the Treadmill Weight training training is good for your health.  You’re going to learn how to lose stomach fat 5 times faster with these full body exercises that don’t actually target your abs at all.  By the end of month two I was back to my original weight the perfect way to get perfect abs has also helped me shape my body ,something i have never had thanks John.  You will also look good ,the guide perfect way to get perfect abs is guaranteed to get you the perfect abs. When trying to lose weight, one of the easiest ways to achieve faster more satisfying results is to incorporate fat burning foods into your diet. A lot of people don’t exercise as they say they are too busy, or they are waiting for the right time.  Some say just exercise, some say low carb, some say high carb, some say just eat less and others say eat whatever you feel like eating.

He’s a member of the aptly dubbed Breakfast Buff-Kid Club so it came as no surprise when Zac Efron showed up shirtless on the set of his 2010 flick The Death and Life of Charlie St. Cloud.

For those enough to care, enjoy (and make sure to check out another picture after the jump).

P.S. Heads up Matthew McConaughey, “King of All Shirtless Acting”, you have now officially met your (ab-inclined) match.

Just call them The Breakfast Buff-Kid Club

Vanessa Hudgens has unintentionally bared it all. Zac Efron let his six-pack soar on Rolling Stone. Even Ashley Tisdale gave us a glimpse of her fit physique on the cover of Shape.

Now it’s time for another High School Musical star to graduate to the ‘buff brigade’. See which star is posing in the nothing after the jump.

It’s Corbin Bleu in an ad for the model-minded series The Beautiful Life: TBL, premiering this fall on the CW!

P.S. Make sure to check out more of the cast’s revealing ads below (including Sara Paxton among others).

Photo Credit: JustJaredJr.Buzznet.com

Hi,

So apparently I was out of town and I was naughty. Well not truly naughty but naughty enough to wonder how much of an impact ‘it’ had.

at least I wasn't that naughty

So, I was out of town so I managed to not upload days 12, 13 and 14, all three days will be covered in this post.

if you can read this you are not color blind

go leafs go

random

Well then, let’s take a look at what I did on the weekend. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 spinach scramble
12 oz skim milk
1 grapefruit

how to prepare:
- 1/2 cup roma tomato, 1 cup spinach leave, 8 egg whites, 3 ounces feta cheese, 1 tablespoon fresh basil
- saute tomatoes, spinach
- add beaten egg whites
- add cheese
spinach scramble: done

notes:
I used regular tomatoes and instead of feta cheese I used 2.5 ounces mozzarella cheese, I used 1 spoon of protein powder in my milk, to fight my racist gag reflex.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
8 oz turkey burger
3 oz low fat swiss cheese
1 cup coleslaw
2 cups gazpacho
2 tbsp protein powder

how to prepare:
- 8 ounces ground turkey breast, 2 tablespoons sourdough bread crumbs, 4 tablespoons low-fat buttermilk, 3 teaspoons green onions, 3 teaspoons parsley, 1/2 teaspoon dijon mustard, 2 dashes worcestershire sauce, 2 dashes black pepper
- preheat grill/broiler
- toss ingredients
- grill until cooked
turkey burger: done

notes:
Ok, unlike last week I made the turkey burger from scratch. I didn’t use buttermilk, just regular milk, and we don’t have a grill or broiler so the whole thing was just made in a teflon pan, this was my first attempt ever to make a burger patty. It was a bit messy, it never really held its form because I don’t think I compacted it hard enough. So in the end it kind of fell apart on serving but that didn’t really matter. I used mozzarella cheese instead of the swiss cheese. Instead of the coleslaw I used 4 napa cabbage leaves to be used as the breading, ie I stuffed the paddy in between 2 leaves. On the picture you can see 1 of the 2 ‘burgers’ uncovered as the other leaf is covering the other burger. Ok, now how would I rate this concoction? Eating it was a disaster, it was pretty messy, maybe there is a reason not to use napa cabage but oh my god was that ever delicious. It just worked, flavour and texture wise, they both seemed to work to go hand in hand. It was a giant love feast in my mouth to say the least.

this cat contains 50% less cuteness than me

Picture of lunch:

snack:
12 oz cottage cheese, 1%

notes:
Cottage cheese, these 2 words shouldn’t go together. One is a nice place where you spend time with your friends and family for vacation. The other is just a delicious food. How come when you combine both words can something so disgusting come out of it? Makes no sense to me:

had cottage cheese

dinner:
8 oz swordfish
3 tbsp mango ginger sauce
1 cup wild rice
1 artichoke

how to prepare:
- invest in a decent mango ginger sauce or health alternative
mango ginger sauce: done

notes:
So, as we had no food supplies this meal was a bit tricky to pull off. We had no fish at home, only thing we had left was some minced turkey ground meat, and some tofu. If you think just like me then f**k yeah, of course I made another burger paddy. This time I mixed in some tofu too. This time I used a bowl and gave it a better shot. And instead of artichoke I used the left over broccoli. Drizzled a bit of sweet thai sauce on it and good to go. Although less satisfying than lunch this was still amazing.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 12 means legs and back day which is rounded off with ab ripper x. For this workout, you will need the pullup bar, a chair, and weights/resistance bands. I think this is my favorite workout as I seem to outperform Tony and the gang on several leg exercises. Also, I tend to sweat a bucket load in this workout, I am tending to think that is because you work on your leg muscles which contain the biggest muscles in your body. Ironically the smallest muscle is also located there.

There are no sets. Proper form is important, there are alternatives to the pull ups with use of chair or resistance bands, people have problems with the wall squats, cheat a little, do the best you can, progress will come over time. Here is a list of the excersises in proper order:

1. balance lunge
2. calf raise squat
3. reverse grip chin up
4. super skater
5. wall squat
6. wide front pull up
7. step back lunge
8. alternating side lunge
9. closed grip overhand pull up
10. single leg wall squat
11. deadlift squat
12. switch grip pull up
13. three way lunge with two kick option
14. sneaky lunge
15. reverse grip chin up
16. chair salutations
17. toe roll iso lunge
18. wide front pull up
19. Groucho walk
20. calf raises
21. closed grip overhand pull up
22. 80/20 cyber speed squat
23. switch grip pull up

You round Day 12 off with a nice thing called Ab Ripper X, which by now I am sure you fell in love with, right?

Here is a list of the exercises of ab ripper x in proper order:

in and outs
bicycle
reverse bicycle
crunchy frog
fifer scissors
hip rock and raise
pulse-ups
V-up roll ups
obliques
leg climbs
mason twist

I am trying to keep my back straight, not have a round back. That makes the exercise harder, everyone can do it with bad form, good form is important. Last ab ripper x for this week, enjoy your well deserved shower and recovery drink.

that makes sense

P90X Day 12: done

So, we had to get up really early on saturday to catch the bus to get to my girlfriend’s parents house as we had an appointment to pick up a new car. So I managed to get about 4 or 5 hours of sleep, after legs and back day with some ab ripper. Unheard of. I needs my rest Let’s see how day 13 unfolded.

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 protein shake

how to prepare:
- 1 cup skim milk, 1.5 scoops protein powder, 1 cup berries, 1/2 banana, 1/2 cup ice
- blend until smooth
protein shake: done

notes:
I used 2 scoops of protein powder, used 1 cup of frozen fruits, added half a cup of Danone Activia Fibre. That’s how I always make my protein shakes, and they are super delicious. By the way, the picture is a bit dark as it is still dark outside, did the sun even rise? Yawn.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple. Mmmm, apple and protein bar on a public bus. Delicious.

lunch:
1 island pork tenderloin salad

how to prepare:
- 16 ounces por tenderloin, 1/2 teaspoon salt, 1/4 teaspoon pepper, 1/2 teaspoon chile powder, 1/2 teaspoon ground cumin, 1/2 teaspoon cinnamon, 2 teaspoons olive oil, 1/4 cup brown sugar, 1/2 tablespoon fresh garlic, 1/2 tabelspoon tabasco sauce
- preheat oven to 350 degrees
- stir salt, pepper, cumin, chile powder, cinnamon
- coat pork
- heat skilled, brown pork
- top rest of ingredients on pork
- cook in oven for 20 minutes
island pork tenderloin: done

notes:
As we had to eat lunch at my girlfriend’s parents house I already prepared the tenderloin the night before and we just took with us the little delicious pig wrapped in foil to keep it fresh. At the house I could only manage to make a very basic salad, ie salad greens half a tomatoe, half an onion and the low calorie balsamic vinaigrette. Gotta adjust right. Pork was still moist and soft and delicious as ever.

Picture of lunch:

snack:
2 oz turkey jerky

notes:
I had 3 pieces of turkey bacon that we took with us.

dinner:
1 beef & broccoli stir fry
2 cups miso soup
2 tbsp protein powder

how to prepare:
- 1/4 cup soy sauce, 1/2 red onion, 1 tablespoon garlic, 1-1/2 pound sirloin steak, 1 tablespoon sesame oil, 2 tablespoons rice vinegar, 1 tablespoon ginger, 4 cups broccoli, 8 ounces dried soba noodles
- sauté onions and garlic in soy sauce
- add beef
- add oil, vinegar, ginger
- blanch broccoli
- prepare soba noodles
- serve
beef & broccoli stir fry: done

notes:
Ok, well I wasn’t going to cook any of that, so I just ate what was served that night. Which was a steak, delicious, and salad without dressing, 1/2 portobello mushroom. 1 scoop of protein powder in zee water.

Picture of dinner:

full of proteins

I didn’t manage to take a pic of the actual diner that night. Brainfart? The ruling is still out on that.

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 13 means working on your cardiovascular endurance. You will do kenpo x…

I TOOK A NAP AFTER DINER ONLY TO WAKE UP THE NEXT MORNING AT 430 AM…WTF!?!??!?!?!?

W

T

F

So I have missed kenpo X, great. Day 14 starts with this bombshell.

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
3 slices turkey bacon
1 cheese scramble
12 oz skim milk
1/4 cantaloupe

how to prepare:
- 8 whole egg whites, 3 tablespoons skim milk, 3 ounces mozzarella cheese
- just make it happen
cheese scramble: done

notes:
I used 3 ounce of low fat mozzarella, no milk, added a scoop of protein powder to my milk so I don’t gag on the white milk. Maybe my gag reflex is a racist? No cantaloupe means I had to use a peach. Wasn’t ripe though, but who cares, real men eat no ripe fruits.

not ripe, so what?

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple. Had to postpone my snack until after we drove back our new car and stuffed our fridge with goodies for the rest of the month (fingers crossed).

lunch:
1 tuna salad
3 cups salad greens
2 cups cucumber soup

how to prepare:
- 8 ounces tuna, 1 ounce low fat mayonnaise, 3/4 teaspoons lemon zest, squeeze of lemon, 2 tablespoons carrots, 2 tablespoons celery, 2 tablespoons green onion, 1-1/2 teaspoons celery seeds
- mix ingredients thoroughly
tuna salad: done

notes:
Soup used was my fantastic red bell pepper stuff soup, mmmmm. The white stuff on the salad is a low calorie caesar dressing, looks a bit like jizz, doesn’t it? The red stuff on top of that jizz, i beg your pardon, dressing is Tabasco.

Picture of lunch:

snack:
12 oz cottage cheese, 1%

notes:
I am soooo getting sick of cottage cheese. I wish it would just die

dinner:
8 oz lemon garlic chicken
1 cup wild rice
2 cups asparagus soup
2 tbsp protein powder

how to prepare:
- 1/4 cup fresh lemon juice, 2 tablespoons molasses, 2 teaspoons worcestershire sauce, 4 garlic cloves, 2 pounds boneless chicken, 1/4 teaspoon salt, 1/4 teaspoon black pepper, lemon wedges, parsley
- combine first 4 ingredients
- marinate for 1 hour in fridge
- back at 425 degrees for 20 minutes, bast occasionally
- back another 20 minutes without basting
lemon garlic chicken: done

notes:
Red pepper soup, no protein powder since I didn’t work out.

Picture of dinner:

WoW, day 12, 13 and 14 are now done. I feel a tat guilty not having done kenpo x, but my body just needed the recovery/sleep.

Oh by the way, if you are curious to know what car we bought, here is a hint Zoom Zoom:

That’s a 2010 Mazda3 Sport. Weeeeeeeeeeeeeeeeee

Sorry again for the belated post, I am really trying to figure out how I will cope with all the stress and limited time come college start.

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

Hi,

late night workout means not enough energy/time for the article being posted last night. Today should be fine though Oh and I made a horrible mistake with regards to the food portions, stay tuned for more.

I hope I am not this late

Aight, it’s time for no shout out, rofl. Well I suppose you should give yourself a round of applause for coming back to read some more of this fantabulous blog.

Well then, let’s take a look at what I did yesterday. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

11s - Top Gear style

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 soy sausage muffin
12 oz skim milk

how to prepare:
- 2 to 4 soy sausage patties, 1 to 2 whole wheat English muffins, 1-1/2 to 4 ounces fat free mozzarella
- cook soy sausage according to package instructions
- fix the ‘manwich’
soy sausage muffin: done

notes:
No soy sausage patties means use use turkey bacon. 12 oz of white milk makes you throw up in your mouth, then add some protein powder.

Picture of breakfast:

sausage fest

oops, how did that get there? here is the real picture:

omg, what a mouthful

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
1 steak & arugula salad
3 tbsp balsamic vinaigrette

how to prepare:
- 8 ounces top sirloin, 3 cups arugula, 1/2 pint cherry tomatoes, 3/4 cup canned artichoke hearts, 3 tbsp balsamic vinaigrette
- grill meat (last week I wrote chicken by mistake, rofl)
- toss ingredients
- add vinaigrette
steak & arugula salad: done

notes:
I used some celery and some red pepper instead of the artichoke hearts, some regular salad and spinach salad also since we lack arugula.

Picture of lunch:

food shenanigans

Who is inserting all these random pics, stop it with that tomfoolery already…

snack:
2 oz turkey jerky

notes:
Exotic food is exotic. I made a regular milk shake, milk with a scoop of protein powder.

dinner:
8 oz chicken
3 tbsp honey chile sauce
1 cup quinoa
1 cup snap peas

how to prepare:
- invest in a decent chile sauce
honey chile sauce: done

notes:
Where to start with this one. We don’t have any chicken left in our fridge or freezer so I had to go MacGyver and create me a meal. Used the leftovers from lunch and we had 1 paddy of low fat chicken thing. I used wild rice instead of the quinoa and instead of snap peas I used the last of my edamame and some regular peas. I think instead of 3 tbsp I used 1 squirt of the thai chili sauce as its resources have depleted also.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Ok, so let’s talk about my food portion mishap, turns out that I weighed my proteins (chicken, turkey, meat, etc) always after I had cooked them. There is no consensus that I could find as to what should be done; weigh it before it is cooked or after. I think I will from now on do it beforehand, even though some websites/people think you should do it after it has been cooked. Some of the meats just lose so much weigh due to water evaporation that you have to make up for it by adding more meat, thus the huge portions, which in the long run will make a difference money wise. I mean I literally ate about 50% more meat than I should have. So, if it says put in 8 ounces of chicken, you do just that, not cook all the chicken, then weigh it afterwards to get 8 ounces. I think that was just a dumb mistake I did, we will see how it goes from here.

Workout:

Day 11 means it’s Yoga X day. Show of hands of all the people who are all super psyched to do it…anyone? Ugh, I worked out at almost mid night since I talked to an old friend on FaceTube, no, MyBook, damn, I mean Youspace, whatever I give up. So, I am not sure but I didn’t feel like I could have worked harder but also I didn’t sweat that much. Maybe I didn’t drink enough throughout the day. It’s puzzling to me, to be honest.

I already explained how Yoga X works, if you have questions refer to my 04 post, here is a list of the excersises in proper order:

runner’s pose
crescent pose
warrior one
warrior two
reverse warrior
triangle pose
twisting triangle
chair to twisting chair
right angle pose
extended right angle pose
prayer twist to side arm balance
warrior three to standing splits
half moon to twisting half moon
tree
royal dancer
standing leg extension
crane
seated spinal stretch
cat stretch
frog
bridge
plough into shoulder stand
table
cobbler pose
Yoga Belly 7: touch the sky, Boat, half boat, scissor, torso twist hold, touch the sky

Well, there are more chances to improve in yoga x, and let’s be honest, not every single workout will you feel like it was the bestest ever. That’s natural, sometimes you think you nailed it, sometimes you think you dogged it. That’s life. That’s why this workout program is 90 days not 1, 90 chances to redeem yourself to look like this lad:

He did P90X, twice!

P90X Day 11: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

Hi,

today I would like to introduce you to a quote that might help you out during your workouts, at the end of the article I will reveal who coined this quote:

“Where the mind goes, the body will follow”

This quote is very important. It exemplifies a very important aspect of working out. You really have to focus on your body and your muscle group that you are trying to workout. That also means being able to push yourself that little step farther, harder. One more rep, go deeper into the squad, etc. No pain no gain. No other workout can be as punishing but also as rewarding as plyo, keep that in mind.

Well then, lets get down and dirty. Let’s take a look at what I did today. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

nein

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 protein shake

how to prepare:
- 1 cup skim milk, 1.5 scoops protein powder, 1 cup berries, 1/2 banana, 1/2 cup ice
- blend until smooth
protein shake: done

notes:
I used 2 scoops of protein powder, used 1 cup of frozen fruits, didn’t have a banana so I skipped that, added half a cup of Danone Activia Fibre. That’s how I always make my protein shakes, and they are super delicious. By the way, I end up drinking 2 glasses of the protein shake, I only take a picture of one glass though. I hate doing dishes, 2 glasses = twice the amount of cleanup (grin).

grinning cheshire never looked this scary

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple.

lunch:
1 shrimp stir-fry
1 tbsp sesame seeds
1 oz cashew

how to prepare:
- 8 ounces shrimp, 1/2 tbsp soy sauce, 3/4 teaspoon rice vinegar, 1/2 cup fat free chicken broth, 1/2 teaspoon garlic, 1/2 teaspoon ginger, 3/4 red onion, 3/4 cup broccoli, 1.5 snow peas, 1-3/4 cups mushrooms, 1/2 yellow bell peper, 1/2 cup canned water chestnuts
- heat soy sauce, rice vinegar, garlic, ginger and veggies
- add shrimps
shrimp stir-fry: done

notes:
Yay, I had all the ingredients. And it tasted fan-diddly-tastic. No really, I loved it, I wish I had some more. I used teriyaki sauce, some peanut oil, and soy sauce though I did slip a but and poured in too much. Still tasted fantastic.

Ned Flanders approves!

Picture of lunch:

snack:
3 oz string cheese

notes:
I still can’t wrap my head around this, people pay a bit more for cheese that someone else cut for them in pieces? Anyhow, I used 2 ounces of mozzarella and 1 ounce of cheddar. Cheese is gut.

dinner:
8 oz turkey
3 tbsp gravy
1 cup green beans
2 cups butternut squash soup
2 tbs protein powder

how to prepare:
- 1 tablespoon shallots, 1 garlic clove, 3 cups butternut sqaush, 1/2 cup fat free chicken broth
- sauté shallots, garlic
- add chicken, broth
- simmer for 25 mins
- blend
- season
butternut squash soup: done

notes:
Had no turkey, apparently they are all on some piece of paper somewhere, being drawn by 5 year olds. So I used 3 pieces of chicken, and since it wasn’t quite 8 ounces I filled up the rest with some leftover turkey ground meat. I don’t know where that came from to be honest. I think the musses cooked that before. It’s a riddle to me. Instead of gravy I used sweet thai chili sauce. Soup wise I just made the red pepper soup and used that instead.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 09 means it’s Plyometrics day, the mother of all workouts and targets the cardiovascular endurance. I had a good feeling this time. I am confident that by phase 2 I will try and keep you with Dom.

Ok so here is the lowdown on Plyo, there are 4 excercises per set, you do 5 sets, and there is a bonus set. Set 1 to 5 you do back to back, that means you do 1, 1, 2, 2, 3, 3, 4, 4, 5, 5, 6. The first 3 excercises in set 1 – 5 last 30 secs the last ones last 60 secs. Set 6 is 60 secs each. You can do anything for 30 secs, right? Here is a list of the excersises in proper order:

1. Jump squat, run stance squat, airborne heisman, swing kick
2. Squat reach jump, run stance squat switch pick-up, double airborne heisman, circle run
3. Jump knee tuck, Mary Katherine lunge, leapfrog squat, twist combo
4. Rock star hop, gap jump, squat jack, military march
5. Run squat 180 jump switch, lateral leapfrog, monster truck tire, hot foot
6. Bonus round: pitch & catch, jump shot, football hero

Good stuff, I am sure by now you learnt to love plyo, right? RIGHT? Be patient you will see results rather sooner than later.

Oh and now to reveal the mysterious person who we have to give credit for the quote:

Governator: pregovernor and preterminator

is his left boob saggy?

People say that Arnold had an edge when it comes to achieving his stellar physique not because of steroids (even though they did help, don’t blame him back then noone knew about their sideeffects and they were not illegal) but because of his strong mental game. When he worked out he really focused not only on form of repetition but he really focused on the muscle group that was targeted by the exercise. When he did pull ups he focused on his lats, when he did squads he focused on his leg muscles. He even said, when I did biceps curls I imagined my bicep muscles to be as big as mountains. Keep that in mind: “Where the mind goes, the body will follow”

no you didnt

P90X Day 09: done

Feel free to leave some comments, questions and suggestions. Feel free to use the top menu to navigate our blog for older posts regarding P90X, Apple/Mac, Marketing, Internet, WoW. Please spread the news about this little blog and feel free to hit that digg button.

WJ

Hi,

again sorry for the late post, I had a late night discussion with my friend Justin about whether or not super rich people (billionaires) have (health) insurance. How to win an argument of which neither side can find proper proof?

no winners in this picture

Well then, remember at the end of day07, I was contemplating dropping down to food level 1 and as I woke up I got the nutrition guide, a pen, a paper, and a calculator and started to figure out what weight I would have to be to fall back into level 1, turns out I would have to be 150 pounds. Was a bit surprised, then I had to double check how much I weight after my first week just to get my bearings right, so turns out I lost 3 to 4 pounds. So, I guess I will stay at level 2 then.

Well then, lets get down and dirty. Let’s take a look at what I did yesterday. Click on the thumbnails to get to my Flickr account and see them pictures in a higher resolution.

what does future have in store for me?

Nutrition:

breakfast:
1 multivitamin
1 creatine pill
1 Mushroom omelet
1 cup fresh strawberries
12 oz cottage cheese (1%)

how to prepare:
- 8 egg whites, salt, pepper, 3/4 cup mushrooms, 1/2 roma tomato, 3 ounces low fat cheddar cheese
- beat egg whites silly, season
- pan medium heat, cook veggies
-add eggs until set, add cheese
Mushroom omelet: done

notes:
As you can see, I didn’t eat the cottage cheese, me and cottage cheese will never be friends, so I will only eat that twice per week as the snack in the afternoon.

Picture of breakfast:

snack:
1 protein bar
notes:
since i don’t have protein bars I substitute it with 1 granola bar and an apple

lunch:
1 chef salad

how to prepare:
- 4 ounces fat free turkey, 4 ounces ham, 3 ounces fat free mozzarella cheese, 1/2 roma tomato, 2 cups romaine letuce, 1/4 cup hearts of palm, 1 ounce avocado, 3 tablespoons low fat ranch dressing
- toss ingredients in bowl
- add dressing
chef salad: done

notes:
Weeeee, I actually had all of the ingredients this time, well besides the hearts of palm, and low fat ranch dressing. This time around it tasted awesome, thank god I didn’t have to experiment with tofu this week as compared to last weeks debacle. I forgot if I used any sauce at all, I remember squirting in a tat of lime juice though. If I did use any sort of dressing it would have been the low calorie caesar or balsamic dressing but I doubt that I used any of those.

Picture of lunch:

snack:
30 pistachios

dinner:
8 oz salmon
3 tbsp lemon dill sauce
1 cup asparagus
1 cup wild rice
2 cups red pepper soup
2 tbs protein powder

how to prepare:
- 1/2 cup shallots, 2 cups white whine, 2 tablespoons arrowroot, 2 cups fat free chicken broth, 6 tablespoons lemon juice, 1 teaspoon lemon grass, 1 tablespoon fresh dill
- sauté shallots
- dissolve arrowroot in 1/2 cup of broth
- add wine to shallots
- reduce by half
- add rest of broth
- reduce by half
- add arrowroot
- blend and puree
- add lemon juice, lemongrass
- simmer for 30 minutes
- strain
lemon dill sauce: done

notes:
Last week I showed you how to prepare the red pepper soup, this week I showed you how to make the lemon dill sauce. I used my thai sauce since I can’t bother time/ingredients/money wise to cook most of these sauces. And by thai sauce I don’t mean that horrid lemon sauce, but rather the sweet thai sauce, I use it sparsely. I used the last bits from my ‘red gazpepper’ soup. The asparagus I flash fried with garlic and the least amount of olive oil for about 1 minute. The meal was delicious. Fish wise, I used the rest of my salmon from last week and some haddock to fill me up 8 ounces. Again, 1 scoop of protein powder in my water.

Picture of dinner:

Post workout:
Recovery drink

Before going to bed:
1 multivitamin
1 creatine pill

Workout:

Day 08 means it’s Chest and Back day followed by Ab Ripper X. I had a good feeling going into the workout, with the lose of moderate weight already in place and knowing that I didn’t push myself to 110% last week, I knew I could pump out some nice improved numbers. I was happy to add 3 or 5 more pushups to most pushup exercises, and I added 5 more pounds to the weights. Pullups I hate, I suck at them, so i focused on clean form for them and reduce chair help as much as possible, ie push a bit upwards, step off the chair and do unassisted pulldown basically.
Here is a list of the excersises in proper order:

1. standard push ups
2. wide front pull ups
3. military push ups
4. reverse grip pull ups
5. wide fly push ups
6. close grip overhand pull ups
7. decline push ups
8. heavy pants
9. diamond push ups
10. lawnmowers
11. dive bombers
12. back flys

You do these 12 excersies then you repeat it all over again, this is what seperates the men from the boys. But this time instead of going 1, 2, 3, etc you will go 2, 1, 4, 3, 6, 5, 8, 7, 10, 9, 12, 11. Easy…not.

You round Day 08 off with a nice thing called Ab Ripper X.

Here is the low down, it’s freaking hard, and it’s super discouraging, when Tony and his gang pump out 25 reps of various excercises but you know, in about 4 to 6 weeks you will be able to compete with them. Here is a list of the excersises in proper order:

1. In and Outs
2. Bicycle
3. Reverse Bicycle
4. Crunchy Frog
5. Fifer Scissors
6. Hip Rock and Raise
7. Pulse-ups/Heels to Heaven
8. V-up roll ups
9. Obliques
10. Leg climbs
11. Mason twist

Yeah it’s a real delicious workout. But if you want them 6 packs or even 8 packs this is the way to go. ‘I hate it, but I love it’.

All in all I had an ok feeling doing my chest and back routine. I saw some improvements and I am thinking about even putting more weights on my dumbbells, 40 pounds per. Problem would arise from the seated back flys though, since those I should only be able to do 35 pounds with, and my second pair of dumbbells only has 30 pounds of weight on them. Le sigh. Ab ripper didn’t kick my butt that hard, this is a fear I have. Am I doing them properly? Gotta be very conscious about the whole routine, each rep matters.

needs more weight

P90X Day 08: done

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