Personal Empowerment Is The Door To Success ...STEP UP AND TURN THE KEY

Personal Empowerment Is The Door To Success ...STEP UP AND TURN THE KEY
TAKE WHAT YOU NEED...and SHARE the rest

12.07.2009

Your Sexy Body: Part Two: Specific Nutrition, Workouts and Lifestyle Choices




FAILURE IS NOT AN OPTION
PRESS PLAY

START THE NEW YEAR ON TRACK
ON PURPOSE and ON TIME



Wow, it's been a very busy time for me lately, as I've taken on more business responsibilities and excepted more new Clients at various locations (some mornings, having to be up at 4 am), so I've taken to having my laptop with me at all times, and when I get a few free minutes, I can update my site ...I can be spotted at various coffee shops around Las Vegas sipping on a java between sessions. You'll know me 'cos I have a big PETEtheTRAINER sticker on front of my laptop ...say hello, I'm always happy to chat about health, fitness and martial arts, or answer any questions you may have.

Let's get started
Did you print up your copy of
The Official PETEtheTRAINER BASIC Shopping List?

For those of you who are ready to go hardcore, print up today's post.
...either way, you want your cupboards and fridge stocked with life thriving foods.
Today we are going to talk about getting more organized, and how to set yourself up to be on track, to create some serious, long lasting results you can be proud of.

DO YOU LIVE IN LAS VEGAS or VISITING?
READY TO START CREATING SERIOUS RESULTS?
CALL PETE for Studio availability
702. 648 1301

YOUR SEXY BODY PART 2

WANT RESULTS LIKE THIS
In this issue of the blog, we'll take a deeper look at what's involved, when creating BALANCE in your nutrition, your workouts and your lifestyle choices AND desiring maximum lean, muscle-tone results without wasting time, money and effort.



YOU ARE
ENTERING
A NO B.S. AREA


Building vigorous health in the three basic areas is your major concern when deciding to get fit - were talking physical, emotional and spiritual.

Which will have a direct on the following program attributes:
Personal workout design focus.
Correct intensity, duration and periodization
Correct hydration and nutrition ratios (timing of calories, carbs, fats & proteins).
Harmonious/pro-active lifestyle habits and mis-speak management (re-active mind management).
All these need to be organised under the umbrella of
a professional quality Time Management System

16 WEEKS, 110% COMMITMENT

So if your intention is to have a killer body AND you are a busy parent, and/or dealing with time and energy pressures and responsibilities, mastering time management is going to be crucial to your Transformation success ...along with having a great trainer of course, to provide, direction, motivation, feedback and keep your workout records up to date (for present and future adjustment reference).



YOU GOTTA GET REAL
to get
REAL RESULTS

For those who are training ONEonONE with me, you may recall, Number 6 on your Transformation Check List - Use a Day Planner ...to organize your time, finances and energy.

Please Note
Before you can successfully complete any of my programs you will have to have built a Fitness Foundation TM
(In other words, you have learn't the basic foundational exercises correctly and your body has started to 'grow' and you are conditioned to regular recuperation).

ONCE YOU'VE BUILT YOUR FOUNDATION
you're READY to start a Program

OUR MOST POPULAR
The 12 WEEK Transformation ProgramTM
You have 36 workouts in 84 days of 110% commitment ahead of you
NO breaks in Program continuity
NO adding stuff


NO leaving anything out
This isn't about squeezing-in some extra stuff in your already busy schedule
YOU'LL NEED TO THINK: EAT,DRINK,TRAIN, CRAP and REST SUCCESSFULLY

If you think YOU can do all the exercises, BUT bend the nutrition guidelines
YOU'RE GONNA BE DISSATISFIED WITH YOUR RESULTS ON YOUR GRADUATION DATE.

DECIDE NOW, YOU'LL HAVE AN ATTITUDE OF 110% COMMITMENT
...and you'll feel and look like a million bucks

Each morning as you progress on your program, while you are drinking your 16 ounces of COLD drinking water, think about WHY you are doing this program and what you can do better. Think about the progress you have made so far, and the changes for the better to come. It's important that you follow the program as laid out. Don't miss anything out or do YOUR version. There is no room for 'winging it'.

TAKING CONTROL OF YOUR PROGRESS
By keeping all your notes, reminders and feedback info in one place (your Day to Day journal) you'll start to become more organized and ALSO SAVE ENERGY AND TIME ...and if you have to write something down, make sure it's on a piece of paper, no smaller than 8 1/2 x 11 so it can be filed and easily retrieved.

IN LIFE
you always have
two choices
be a WHINER
or be a
WINNER

WHINER--------------------------------WINNER
NOTE: For some, it may take 1 year or more, to create this kind of change.

TIP: When buying your day planner, get a large size, so you have plenty of space to write down notes to yourself feelings & emotions, your likes, dislikes, pre and post workout feelings, foods supplements consumed etc. The idea is to be able to look back at your notes, and see what worked for you at that time. This in turn will help you make better choices in the present and future.


'Organize' is the key 'attitude' that will unlock your success
When you organize, it can then become a
lifestyle

At this time in America, it's even more important, that you have control of the delegation of your available funds, so you CAN finance your personal growth and not get sidetracked.

MENTAL ENERGY DRAGGING?

When it comes to personal energy (physical and emotional)...you are going to have more and more of it, as you start eating healthier, and as your body and psyche changes, and your fitness levels continue to rise, BUT REMEMBER, THIS DOESN'T HAPPEN OVERNIGHT.
You are going to need at least a few weeks to build up your fitness foundation ...Now, if, you are just starting out or re-starting your Health & Fitness journey and you've been on a restrictive diet or have been gouging on foods containing "poisons", you will have to go through a period of elevating your calorie consumption, or you may have to go through a period of detox (or both). You need to acquire energy (calories) to workout, so make sure you start to eat by following the following nutrition guidelines mentioned in this report ASAP. You'll also need energy to recuperate (growing the results over the coming week after a workout) PLUS, of course you'll need energy for all your other (after/in-between workout) responsibilities.

ARE YOU SABOTAGING YOUR SUCCESS?
If you haven't already...
Purge Your Pantry and get rid of those
energy zapping, artery inflaming, body bloating fake foods.

No matter where you are starting from ...START..!

Of course there are some limitations that we need to talk about, for the good folk who have decided to get organized, fit and healthy ...AND are 50 - 300 pounds overweight,(with possible lower back, knee and ankle considerations) AND have spent a lifetime shoveling highly addictive foods down their throats as fast as they can, a couple of times a day or night until they feel full and satisfied. Usually this leads to not just a physical problem, but an emotional problem too (a 'comfort' food addiction). Many skip breakfast, running on empty all day, and 'making up' by having a gut busting, roll over on the couch dinner at night ...Mmn, can you say 'DIABETES' 'STROKE' and 'HEART ATTACK' 10 times with one breath? ...I didn't think so.
My point here is ...realize,the human body is a wonderfully good adaption machine, it will go to extremes (more of this later in today's blog) to obey your commands ...whether healthy or insane, your re-active mind doesn't care (It's hard wired just to automatically react to information given, it just does it's 2 part job - keep you alive, AND take notes for present and future re-action).
You may have some time to put in, until you are ready for CLASSIC exercises such as, squats, presses and rows etc. BUT you CAN start having a more empowering relationship with your couch, in fact, I want you to MOVE the couch AND the rest of your furniture, Yes, rearrange the furniture ...I want you to rearrange all your furniture, even your bed... change it so it faces in a new direction. NEXT... I want you to clean out and organize your fridge so it's spotlessly clean and organized. NEXT... I want you to take a look in your closet... those clothes you'll never, ever, wear? Give them away... the funky shoes too!

If you have a garage... clean and organize that too. Get rid of the clutter ...surround yourself with an air of simplified organisation. Obviously people have different amounts of junk and clutter, and it may take you longer to get really free of all your junk and clutter.


call me around day 5
702. 648 1301
and we'll set up your FREE 15 min.
GOAL ANALYSIS and
Fitness Assessment

...NOW THAT YOU'VE STARTED MOVING MORE
I'll HELP YOU START
focusing on KEEPING your new
fitness lifestyle momentum going.
By day 5, you will have KICK-STARTED your calorie(FAT) burning mechanism.
You are now ready to be introduced to
The 20 PARAMETERS EXERCISE SEQUENCE TM


Results like these
may take 16 weeks of smart living
clean eating and right resting

Every action you take, including, every thought you make, impacts on how your body operates (and looks).

The secret is: You need to understand the language the body understands, so you are NOT sending the wrong messages and ending up with undesirable results and consequences.
Teaching my Clients Kinesthetic Perception (Body Awareness) is a major part of what I do in my 12 and 16 week programs.

Does the above description apply to your situation?
Here's what to do ...just as you wouldn't go out and try to complete a marathon in record time, DON'T declare 'holy jihad' on your body and mind by suddenly changing everything that's 'NOT healthy'. Instead start cutting down your portion sizes, and instead of having 6 soft drinks a day, have four, then 2, and eventually none. Instead of skipping breakfast, have a soft boiled egg and one slice of toast with your coffee. One rule of thumb you should implement though ASAP is start consuming 16 ounces of drinking water as soon as you get up in the morning, or evening, if you work nights. Do you see what I'm getting at here? It's about taking one do-able step at a time as you learn the body's language. You are intelligently building your own personally structured, system of progressing without feelings of shock, guilt, shame or blame (Transformation Guideline # 17). Start exercising by simply moving more. Find opportunities to burn some calories. Don't take the elevator to the top, walk up 2 flights and walk down the same 2 flights. Don't park right out front of the store, etc. ...and remember, breath slowly in through your nose and slowly out of your mouth. It's all going to be worth the effort, I guarantee, if you stick with it for one month, you will be ready to take it to the next level.

Drop me an email if you have questions
I'm always happy to help

PETEtheTRAINER1@GMAIL.COM
Put TRAINING ? as your subject

TIP: Workout Rule #1 - NEVER workout to exhaustion

For some, the martial art kicking exercise shown above is way above their fitness level.
I recommend when you are just beginning your fitness journey, start sure and slowly by learning The Parameters Sequence TM ...20 simple exercises that release your natural ranch of motion and help tunes your joint health, they are usually performed a few days per week, to stimulate muscle tone (without overwhelming your nervous system) and improve flexibility and coordination.

One of the things that make the Parameters exercises so popular is that you don't sweat or strain. They are performed in your 'comfort zone' and can be done by anyone, at any time. Parameters are especially effective for recuperating 'old' injuries and addressing posture problems.


The 'Fat Loss' Eating Protocol
This is applies to ANYONE wanting to 'lose weight'

The 'Fat Loss' Eating Protocol is the 'springboard' for...

The WAKE-UP WEEK Program TM
The 1 MONTH BOOT CAMP Program -(begin. Int. Adv.) TM
The 6 WEEK Gun 'n' Bun Specialty Program TM
The 10 WEEK Tough Stuff Program - (Levels 123) TM
The 12 WEEK TRANSFORMATION Program - (Levels 1234) TM
The 16 WEEK TOTAL ABs Journey Program - (Levels 1+2) TM
The 20 WEEK Fight Club Collaboration - ( Levels 1234) TM



WANT a 'Floating Workout'?
PLEASE CALL for availability
PETEtheTRAINER
The Premier Holistic Fitness Service
702. 648 1301
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PAST and PRESENT CLIENT REFERENCES AVAILABLE
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NO HIDDEN COSTS. NO PRESSURE SALES. NO B.S. (Bogus Systems)
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SANCTIONED BY THE NATIONAL KARATE FEDERATION (OLYMPICS GOVERNING BODY)

MAKE MAXIMUM PROGRESS
throughout
2010

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...your needs are met and you
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EACH WEEK
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EACH MONTH
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Progress Report and a 4 Photo Up-Date


THERE ARE 3 REASONS YOU EAT AND DRINK:
For Comfort
For Entertainment
For Purpose (Supportive Eating)

I think you'll agree, there's tons of weight loss and fitness information out there. Much of it leaves you scratching your head and more confused. Each diet seems to contradict the others.

Consistent & progressive workouts are crucial
I am not a certified nutritionist (yet) and I do not claim to know everything. However, I have spent many years travelling, training and studying how the body functions and what works for fat loss. The following general guidelines are what I use myself, and use with great success for my workout and Karate Clients.

I can't stress enough how crucial proper eating is

Correct nutrition is one of the pivotal elements that will allow you to be able, to drop body fat fast, and reveal your six pack abs. Without proper Supportive Eating, you are almost wasting your time at the gym. I have kept this simplified and easy to follow.
To lose fat and gain lean muscle, you will want your Supportive Eating high in quality protein and high fiber food. You will understand why, after further reading today.


O.K. Let's Talk First, About Protein:

If you want to be healthy AND lean support your mission by consuming high quality protein and fiber in every meal. Supportive Eating that is rich in lean protein is crucial for a number of reasons.

Protein is essential for repairing, building, and preserving your muscle percentage.
The more muscle that you can keep and build, the higher your metabolism.
The higher you metabolism, the more fat you can release.
In addition, protein is needed for the production of important hormones and enzymes.

However, one of the biggest reasons why protein plays such a big role in fat loss is, protein does NOT spike your sugar level up. The more your blood sugar is steady, the more fat your body can release and utilize as energy.

Protein is hard for your body to break down causing up to 20% thermic effect, compared to carbohydrates and fat. What does that mean? It means, when you consume protein, 20% of the total protein calories are used just to break down the protein (into small chains of amino acids) which in turn helps boost your metabolism significantly.

Here are the top 12 sources of high quality lean protein:

1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.

Now, let's talk About Foods That Are High in Fiber:

Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making you feel fuller and for much longer time.
For example, plain oatmeal (NOT the instant stuff) is high in soluble fiber (which attracts water) will keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly (and contribute to belly bloat). Insoluble fiber helps move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day.

To recap, you must make an effort to consume lean protein in every meal AND you also want your Supportive Eating to be rich in high fiber food. I've listed below the foods that are high in fiber and packed with vitamins, minerals that are essential in the design of muscle building, fat burning meals.

Top 12 Foods That Are High in Fiber:

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (many health minded people's favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speeds up your recovery)
11. Bananas (my simple carbohydrate of choice after my working out.)
12. Legumes, beans, nuts

TIP: consume a protein smoothie with simple carbohydrates, within 30 minutes, after finishing a tough, tiring workout (or do the HARD-CORE recommendation explained further in todays blog report).

So let's put it all together by looking at a day's worth of FAT LOSS eating.
Remember, you want to consume some lean protein in every meal with foods that are high in fiber. Below are four samples of what my everyday meal plan looks like.

Sample Menu number ONE

Meal # 1 (Breakfast)
2 egg whites
1 serving of plain oatmeal with whey protein (for flavor)
* cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
3 Hard Boiled Eggs
1 serving of Broccoli

Meal # 3 (Lunch)
31/2 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple

Meal # 4 (My post workout meal)
1 Banana
11/2 servings of whey protein powder
(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of Salmon
* cup spinach
1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)
Cottage cheese with blueberries.

Note: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu number TWO

Meal # 1 (Breakfast)
5 egg whites with broccoli
* cup skim milk
Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)
Cottage cheese with strawberries

Meal # 3 (Lunch)
31/2 ounces Turkey breast
* cup of brown rice
1 small Apple

Meal # 4 (My post workout meal)
1 Banana
1 1/2 serving of whey protein powder
(sipping some of my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)
31/2 ounces of chicken breast
* cup yellow and red peppers.
Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)
Whey protein in skim milk


Sample Menu number THREE

Meal # 1
5 white egg omellete with chopped brocolli
* cup skim milk

Meal # 2
1 ounce of Almonds
1 medium Orange

Meal # 3
3.5 ounces Chicken Breast
* cup of brown rice
1 Large Apple

Meal # 4 (My post workout meal)

1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon
1 cup of mixed vegetables
2 tsps olive oil dressing


Sample Menu number FOUR

Meal # 1
6 egg whites
* cup oatmeal (measured dry uncooked)
1 small orange


Meal # 2
1 ounce of Almonds
1 medium skim milk

Meal # 3
4 ounces Turkey Breast
2 ounce sweet potato

Meal # 4 (My post workout meal)
* banana
2 scoops protein powder

Meal # 5
4 ounces Chicken Breast or Tuna
* cup Spinach
Medium tomato
1.5 cups lettuce
2 tsps olive oil dressing

NOTE: Casein is the predominant protein in milk to help prevent muscle breakdown.

HARDCORE PROTEIN Tip: Sip your protein smoothie before, during, and after your workout
Based on research, consuming protein before, during, and after workouts help increase muscle mass more compared to any other time. My suggestion is to make a protein shake prior to working out, sipping it before and throughout the session, and a little bit more right after your workout session. This will be a smoothie with a total of 20-40grams of whey protein.

Supplements:
I get a lot of questions about my recommendations on supplements.
There is a place and time for quality supplements to insure you are getting a complete nutrition profile and can take control of calorie consumption. For harmonious health I DO NOT recommend fat burning pills, BUT if asked, do they work? ...the answer is 'YES, generally'.
I do however, highly recommend flax seed oil and a (pharmaceutical grade ) muti-vitamin & mineral with your breakfast.

Upon waking: I recommend you drink 16 ozs of cold drinking water, and wait 30 minutes, then consume a Whey protein smoothie with your muli-vit/min.


The PETEtheTRAINER '6 PACK' RIPPED RULES' TM

O.K. here's my 6 PACK 'RIPPED RULES' List. This guide-list will help YOU dis-cover and reveal YOUR set of bricks. These are the rules that I recommend in The 10 WEEK Tough Stuff Program TM The 12 WEEK Transformation Program TM and The 16 week 'six pack' Journey Program TM

Rule #1: Eat smaller meals through out day.

Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of energy. Stay away from eating 3 larger meals and start eating smaller meals through out the day.

Rule#2: Consume enough high quality protein every day.

Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle. Aim for about 60-70% of your total calorie intake.

Rule#3: Consume 25-35 grams of fiber a day

Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.

Rule#4: Avoid refined sugars and refined grains.

One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means, put that soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing a hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.

Rule#5: Consume an adequate amount of fat.

When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that in turn will only result to more cravings.

In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.

Rule#6: Keep yourself hydrated all day;

It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.


O.K. lets put it all together

I recommend eating small feedings through out the day, each 'meal' containing one lean protein and foods that are rich in fibers. I consume an average of 400 calories per meal (5-6x per day) for a total of about 2,000-2,400 calories per day. This will help increase your metabolic rate. In order for you to lose weight, you must create a caloric deficit; in other words, you must burn more calories than you consume. However, consuming too little calories (extreme dieting) can result in an even lower metabolism.

Eating smaller meals through out the day will help boost your metabolism AND keep your energy up all day.

Here's my MASTER LIST of sources of food for lean protein, fibrous carbs, and starchy carbs.

Lean Protein (60-70% in every meal)
Eggs Whites
Chicken breast
Tuna
Shrimp
Grouper
Mahi-mahi
Cod
Salmon
Swordfish
Lobster
Shellfish
Sushi/ sashimi
Halibut
Marlin
Cobia
Tofu (Soy)


Fibrous Carbs (20-30% in every meal)
Broccoli
Onions
Cauliflower
Asparagus
Carrots
Spinach
Green peppers
String beans
Yellow peppers
Cucumbers
Red peppers
Celery


Starch Carbs (before and after training)
Potato
Cream of Rice
Cereal
Corn
Brown rice
Tomato
Jasmine Rice
Sweet potato
Basmati rice
Peas
Oatmeal
Corn tortillas


Healthy Fat (10% in every meal)
Nuts/Seeds
Flax seed oil/ Fish
Olive Oil/Virgin oil
avocados


FAT BURNING EXERCISE: Structured Strength Training PLUS Interval Cardio Training

To shed body fat, Progressive Strength Training PLUS correctly timed Interval Training is key, just about any cardio activity can be converted to interval training. Interval training consists of moderate to high intensity cardio will support the burning of more calories per minute, AND will elevate your metabolism for hours and hours than any other type of cardio. Strength training will be your exercise foundation. This combination of training can keep your metabolism elevated for up to 36 hours (even when you are sleeping).

To create the successful environment to allow your six pack developement, it's crucial to focus on the whole picture (of your life). It is not just the workout time (let's say 1 hour) that's important, but it's the 23 hours remaining in the day or night. What ever you enjoy, and are willing to stick to will work. You can jog/run/sprint, use a stationary bike, take a spinning bike class, rowing, stair climbing, mountain biking, swimming or my favourite the eliptical machine,
it is YOUR choice. Just get yourself moving and for ultimate results, change up your choice every few days.


HERE'S HOW TO ORGANIZE YOUR Interval Training

NOTE: If your present fitness level is that of a old rusty bikel, you might want to start real easy for your first week or so, then try brisk walking (or power walking w/ Dumbbells) or swimming as an intro to your actual interval training routine.

Always perform a body warm up for 8 - 10 minutes with Parameters TM
Always perform a cardio warm up for 4 - 6 minutes (with the activity of your choice).

A) Moderate intensity: Slow down to a moderate pace for two minutes (Level 6-7 intensity).
B) High intensity: Perform one minute as fast as you can.
(Level 9 or 10 intensity on a scale of 1-10)
Therefore, one round will last about 3 minutes. Always take a 5 minutes cool down.

Warning: Do not perform interval training before resistance training. It can actually cause a negative effect on your routine.

Week One to Four:
Complete 3 rounds, 3 times per week.
Total time: 19 minutes per session (including the warm up and cool down).
Yes you can perform your interval cardio during your non-training days or right after your strength training.

Week Five to Eight
Complete 4 rounds, 4 xs per week.
Total time: 22 minutes per session (including the warm up and cool down).


Week Nine to Twelve
Complete 5 rounds, 4 xs per week.
Total time: 25 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.

Weeks Thirteen to Sixteen

Complete 6 rounds, 5 xs per week.
Total time: 28 minutes per session (including the warm up and cool down).
You can perform this during your non-training days or right after your weight lifting.


This is what the interval Training Looks like duing the first week.

Warm up for 4-6 minutes by doing some light jogging.

Followed By High Intensity Running/Sprinting for one full minute.
(Level 9 or 10 intensity on a scale of 1-10)

Followed by Moderate intensity: Slow down to jogging for two minutes
(Level 6-7 intensity).

Repeat 2 more times for a total of 3 rounds: Run/Sprint for one minute followed by jogging for 2 minutes.
After completing all 3 rounds, light jog/walk for 5 minutes for a cool down.

Warning: Do not perform interval training before strength training, it can actually cause a negative effect on your progress.

Follow this exactly how it is laid out and coupled with the correct amount of Periodized Strength Training, it will maximaly boost your metabolism to allow you to burn more fat through out the day (but remember, if you are NOT following the nutrition guidelines as well, you will be disappointed with you overall FAT LOSS results).

So always perform interval training right after your strength training (never before). If you do your interval training first, you'll actually cause your body to break down your muscle tissue for energy during your Strength Training.
Interval training can (and should) also be done during your non-Strength Training days.

You are going to be amazed how just only 15 minutes of interval training, can help boost your metabolism (and mood) allowing you to burn fat through out your body including the fat around your mid-section (stomach).

Here's clever little book
that should be in everyone's library
PICK UP A FEW AND GIVE AS GIFTS


WARNING
The Following Images May Not
Be Suitable For Sensitive Viewers.
Images May Cause Mutterings Of Obscene Language.

Remember earlier in today's posting, I mentioned that the human body is a wonderfully good adaption machine, it will go to extremes to obey your commands ...whether healthy or insane, your re-active mind doesn't care (It's hard wired just to automatically react to information given, it just does it's 2 part job - keep you alive, and take notes for present and future re-action).
For reference purposes I present...
The Misunderstood
The BAD, and The Fuggly
A look a the weird side of 'fitness'











































































It takes all sorts to make a village

...Mmn O.K.


Thank you for your visit.
I hope you've discovered some information that will help you dis-cover your true potential.

Stay ahead of Today's Fitness Lifestyle by considering becoming a FOLLOWER just click the icon, on the right hand side, at the top of the page.

Peace & Blessings, Pete


Next time on PETEtheTRAINER

Your Sexy Body PART 3
LEARN THE PROFESSIONAL BODYBUILDER'S SECRETS
Of LEANING-OUT & QUICK FAT LOSS
known as CYCLING YOUR CARBS

Get the help you need
so you can stop laying on the floor
with a pair of pliers
to zip up your favourite jeans




NO MATTER WHERE
YOU ARE
YOU
CAN GET IN SHAPE

Let Me Know When You Want To Get Serious



So ...where do YOU hang?
(no pun intended)


1 comment:

Why not make today when YOU speak up,
and leave a comment.
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Personal Empowerment Systems USA

PETEtheTRAINER
Personal Empowerment Systems USA

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EAT WELL, LIVE WELL
Anti-inflammatory food IS KEYto BODY-SHAPING SUCCESS. - DID YOU KNOW: There are actually 'foods' that inflame your intestines and arteries (can you say HIGH BLOOD PRESSURE, HEART ATTACK, DEEP VEIN THROMBOSIS and DIABETES, 3 times?). STOP this madness. Read how to NOT be a victim of this very common situation.

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