8 Weeks to a Better Body

If you’re looking for a really good workout plan for the gym, this is one I LOVE! It’s great whether you’re a seasoned veteran stuck on auto-pilot or just starting out and need some direction.

It works on the premise that you’ve got to keep hitting your body with something different or else it gets used to common movements and doesn’t improve. So the first week is Circuit Training, second week is Heavy Sets, third week is High Reps (or Light Sets), fourth is Supersets, and then back ’round again but it takes it all up a notch.

Here’s a link to download the program:
8 Weeks to a Better Body

You’ll see that it scopes out exactly what to work on each day. For specs on what’s involved in Circuit Training, Heavy Sets, etc. there’s info at the bottom of page 3. I got all this from Muscle & Fitness Hers so rep counts are tailored for women.

Guys can use the same program, just reduce the reps as follows:
• 10-12 max for Circuit and Supersets
• 6-8 max for Heavy
• 12-15 max for High Reps

Checkboxes are there so you can chart your progress. Put this somewhere you’ll see it (ie. your fridge) and as you start checking off boxes, you’ll want to keep the flow going. Helps you stick with the program if you can see it.

For the different kinds of exercises you can do, Bodybuilding.com is a great resource with detailed instructions and videos: View Exercises Here

Click any exercise and there are tabs at the top, too, for Male and Female.

Enjoy!

ps. If you need a good gym nearby, I go to the Gold’s Gym down the road at Clocktower. I think membership right now is $29.99/month. It’s open 24 hrs a day and awesome.

Energy All Day

Okay, it’s 9:30 pm and I’m bustin’ with energy that hasn’t stopped since this morning … I swear I could go out and run right now! Haven’t contributed yet to this blog so figured it’s as good a time as any and I could share what I’m doing.

Up this morning and downed a mixture of C4 Extreme and Ionix Supreme. Both are serious energy boosters on their own but, wow, combine them and it’s like some kind of chemical explosion … minus the chemicals. ; )  Check out the write-up on C4. The guy isn’t kidding. You know, about wanting to do more sets, hit extra body parts, etc. Went running this morning then hit the gym afterwards. Worked back and biceps then had a crazy urge to do legs, too, but was crunchin’ on time so had to leave that for another day.

Grabbed a recovery drink on the way to work — IsaPro + IsaCalcium. The whey in the IsaPro is undenatured meaning the enzymes that help you absorb protein aren’t killed off in the production process and you get a lot more of the good stuff in your system. Lot better than most stuff out there. All this Isa stuff is from a nutrition program I’ve been on. Lost 10 lbs. in the first 10 days so it really works. Highly recommend it!

Lunch was a normal lunch. Stuff I brought from home. Healthier that way. If you stay 400-600 calories on that you’re really good. Dinner was a protein shake. IsaLean Vanilla + some canned peaches = peaches n’ cream … Dee-lish!

And that’s it! I think energizing up in the morning — on an empty stomach so your system absorbs it all like a sponge — is pretty key. And then eating clean and staying active. Today a couple of us went and grabbed a walk around the grounds. That so helped with the midday I’m-sick-of-sitting-at-my-desk syndrome. We need to do it more. Any takers?

Oh, and I’ve been eating dinner (my shake) by 6:00pm so that gives my body a good long time to burn off what’s in my belly and start working on stored fat. Of course, drink lots of water through the day. Keeps the machine rolling and helps clean you out. Taking a good multivitamin each day is also pretty important.

K, that’s my 2-cents. Rock on!