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How to Make a Power Breakfast Burrito!

1. Start with a fresh green pepper, red pepper, white onion and this salsa.

Green pepper, red pepper, onion

2. We’ll use low sodium turkey breast, 3 eggs per burrito, and refried beans.

3. Pam instead of oil. Spray an unheated pan for one second, then heat it up under medium heat.

4. While the pan is heating up, chop up the vegetable triad nice and chunky. Test the pan by sprinkling some water on it with your fingers. If it sizzles, it’s ready. Toss the vegetables in.

5. Raise the heat a bit and let them cook for around 3 minutes, then toss in the chopped turkey. Toss it around so it’s all mixed up. Let it cook around 3 minutes.

6. Scramble the eggs in a bowl, give your pan another one second spray, and pour the eggs in. Lower the heat back to medium and stir often.

7. Heat up another large, flat pan and when it’s ready (use the sprinkle test) place your large tortilla in it. Check it after one minute to make sure it’s not getting toasty. It should be warm, but soft so that it doesn’t crack like a tostada. Flip once.

8. Microwave around this much beans for one minute or use up another pan, but microwaving is easier.

 

9. Make sure the eggs and turkey are cooked well, then it’s ready to be wrapped!

 

10. Place the tortilla on a large plate and spread the warm, soft beans on one half of the tortilla.

 

11. Add your beautiful mixture.

 

12. Add the salsa.

 

13. Fold, tuck, and roll.

You may want to place it on the warm pan again while you prepare the garnishing.

 

14. Finish off your masterpiece with some colorful garnishings!

 

 

 

 

 

 

 

 

 

 

 

 

 

New exercises, new vids!

I’ve updated the GAIN 10 POUNDS in 30 DAYS workouts. First of all, the layout has changed to make it more pleasant to read and videos were added in the layout.

And remember, you’ll only gain pounds if you’re eating like it says in the Gain plan. If you don’t want to gain weight but do want a superb weights workout, you can keep your calories low while doing these exercises for maximum muscle gain.

Leg Day 2 (Typically Thursday) has gotten a face lift! It still shares the squats with Leg Day 1, but we’re doing lighter weight, more reps. Plus, squats are combined with Hamstring Curls for a kick-ass superset. We’ll also be doing the amazing Deadlifts to work out the hammies a bit more since they weren’t really worked on very much on day 1. Straight leg ’til failure, then chase them with some regular bending-leg deadlifts.

I’ve also moved the forearms workout from Friday’s Shoulder and Arms day to Leg Day 2. After further examination, I found that the grip and forearms have suffered enough on Shoulders/Arms day so adding forearms may not be the best. Solution: Leg Day 2, when the grip and forearms are pretty fresh.

Shoulders/Arms day stayed the same except for the aforementioned forearms switch, but Abs got its face rearranged too!

Crunches are now weighted by default whereas before, adding weight was extra. The awesome Machine Crunches were added to target the upper abs again and a vid was placed in the layout. Then, after Windshield Wipers and Vertical Toe Touches, a video was added to show the side planks with hip lifts. After Plank Madness, another favorite of mine was added; Reverse Crunches on Incline Bench. I love these as they really target the lower abs.

And I know that doing crunches will not burn belly fat but try these and you’ll see your lower abs actually looking firmer if not flatter!

 

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Chest with Supers.

Was feeling kinda slow and tired on this Monday but pushed myself to go to my daily, lunchtime gym session. Today was Chest day. Remember folks, just grab your gear and GET THERE. Once you’re there, the change in environment, the lively atmosphere, the site of the equipment, lights, fit people, not so fit people, girls, and of course weight plates will wake you the hell up! Doesn’t hurt to have some caffeine .5 hr before or some apple or grape juice (simple carbs).

Today’s workout:
Incline Bench: 25, 45×3
Super: inverted body rows

Incline DB press: x3, + lower incline x2
Super: one handed seated cable rows x3 &
Straight-arm cable extensions on Life fitness cables

High jumps x1

Wood choppers x3
Cable crunches x1

Back to back:
Cable crossovers
: high x1
Life Fitness cable press x1
Hammer incline press: x1

Squat jumps x1

Lots of free weights for the chest, but included some opposite muscle group work for balance (rows). Also, a bit of core with the choppers and crunches and some fat-burning cardio to reach my goal of 3D abs by Labor Day. : )

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CHEST & ARMS BOMB!

deltoids "rotator cuff"

Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.

This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.

Don’t believe me? Ask Arnold. Go ahead call him.

Here’s my workout for today:

INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS

INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR

STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3

TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2

REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!

FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY

biceps bomber

I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.

I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.

THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!

deltoids "rotator cuff"

You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.

ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.

____ SEE YA AT THE GYM _____

5 techniques to boost training intensity

FITNESS RX FOR MENThis info was learned from many issues of my favorite fitness magazine, FITNESS RX, which is based on scientific research and PUBLISHED results from studies conducted by respected organizations such as the National Strength and Conditioning Association. Their website sucks balls, but their magazine rules. No bullshit, no hype. Just straightforward info that’s not too wordy and cuts to the chase. And they always site their sources.

5 techniques to boost training intensity:
How to ensure you’re hitting your max with every set

Forced reps: (partner helps with the last two.)
Negatives: after failure, partner can lift so you do only the neg portion for a couple of reps. Or better yet, Negative Accentuated Training: Lift with two limbs, return with one.
Rest-Pause: Higher weight, fail at 3-4. Rest 10 secs. Around 2 more reps. Rest another 10 secs. Finish with another 1-2 reps. This way, you reach failure 3 times.
Drop Sets: Fail at 8 reps, then lower the weight to 70-80% and fail again.
Cheating Reps: use momentum for the last 1-2 reps BUT, you have to pause at the top at least briefly for true effectiveness.

PLUS:
Long-ass rest periods can significantly increase muscle hypertrophy (increase in muscle cell size). Consider FOUR minute rests between sets for at least one day per week. You don’t have to sit around like a weirdo, either. If you’re doing bench, go do the ab-crunch machine or perform a set of Plank Madness, then rest the remaining time ’til the four minutes are up.

YES, this is still true:
(shit you’ve known to be true, but knuckleheads have recently tried to disprove. this is based on recent studies proving they’re still true)

Running better than biking, but biking still good. Running engages more muscles including the core and the glutes a lot more than biking. And hills are best.

Consuming protein after a workout is gold. High protein, low carb meal after a workout boosts metabolic fires, repairs muscles, and decreases fat storage.

HIIT much better than steady state cardio to prevent muscle loss, burn fat faster, and speed up your metabolism so you burn fat all day

“)(”

Killer Back/Chest workout!

back muscles

Get a V-shaped back! Make your pecs explode! Delts and Lats from Hell!

Are you starting to plateau? Not seeing results? Are your workouts getting boring? CHANGE SHIT UP with this KILLER BACK AND CHEST WORKOUT!

OK, that’s enough of the advertising hype talk. Promise.

It’s good to “change shit up” every 30 or 60 days, depending on how you’re doing. If you’re still seeing growth, love your workout, and want to do another month of it, then by all means, carry on. But if you’d like a change, try combining unlikely partners in your quest to keep your body guessing.

For example, today I combined Back with its nemesis; Chest. Let the bloodbath begin. What happens when you work an opposite muscle to the one you’re mainly concentrating on? You get a well balanced workout and a well balanced body. That’s why my 10 in 30 workout plan has a back and some rear delt exercises during Chest day, and some tricep work during Back day.

Today, I pushed that concept further. It was time for Back day, but instead of only doing a few chest exercises to balance shit out, I went with 100 Deep Pushups! Hell to the Yeah! Seriously, I fricken love these. Started with Pullups Madness, and then Cable Rows and in between each set, I’d do a set of 20 reps of deep pushups with my feet on a bench. All the way down, baby!

I did 5 sets for a kick-ass total of 100 deep pushups. Niiice. So that takes care of my chest, and the Pullups and Rows took care of the back. I did two sets of wide, aviator grip rows, and two sets of narrow grip rows. Both were DROP SETS! <– Yes, that warrants all caps and an exclamation point. I’d max out on the heavy weight of rows at around 6 reps, then lower that shit and max out again, this time going at a faster, non-stop pace.

After the 2 mega sets of Pullups Madness and 4 drop sets of rows, I went to the FreeMotion cable machine for some straight-arm pulldowns. I love this machine so much I wish I had one at home. That’s really all you need for your entire body. Anyway, The straight-arm pulldowns took care of the lats for that impressive wide upper, V shaped back. These really brought out some back and lat muscles I’d never seen before. I’m starting to resemble a fricken cobra—AWESOME!

back muscles

back muscles

Here it is in a 10 in 30 style Nutshell:

Nutshell:
Pullups Madness: Do as many pullups as you can, then immediately get on the assisted pullups machine or other assisted method and max out again, then add weight to the machine and max out one more time. Rest a minute, then do the three back to back sets all over again one time for a total of two mega sets. 2 sets.

Deep Pushups: Raise your feet on a bench or step so they’re at least parallel to your hands but preferably a bit higher and go way down to the maximum slowwwly, before pushing up in an explosive, >1 second. Do 20. If you can’t get to 20, stop and rest no more than 10 seconds and do some more. Take as many 10 second rests as you need to complete your 20 reps. 5 sets.

You’ll do these in between EVERY Back exercise ’til you get to 5 sets for 100 Deep Pushup Bad Boys.

Rows: Seated, wide grip. I used what I call a wide “aviator grip”attachment. Use any wide attachment. Max out real heavy at 6 in the 10 in 30 pace of 1 second pull 3 second return, then lower the weight and do some faster, non-stop, 1 second pull 1 second return reps to max out at 6 – 10 reps. 2 sets.

Rows: Seated, narrow grip. Same as above but the hands are almost touching. Again; drop sets. 2 sets.

Straight Arm Pulldowns: Without bending your arms, use a FreeMotion unilateral cable machine or a straight bar on a high cable and squat slightly keeping your back arched, chest out. Grab the handles or bar at the top, and pull down (without bending those arms) so that your hands end up by your thighs. SLOWLY, bring your hands back up. 3 sets.

CHEERS, and enjoy changing shit up and looking like a fricken cobra!

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Why 10 in 30 works.

The 10 in 30 workout plan is not just a bunch of exercises put together nilly willy. It’s designed to work your major body part groups to maximize gains and results. Similar exercises follow each other so that some muscles are being worked back to back, while other muscles are joining in.

For example, the Back Day starts with Lateral Pulldowns which will give you a wide, muscular back. They are followed by Seated Rows, which also work much of the same muscles of the back, but from a totally different angle. Remember that changing even the slightest angle makes a big difference since the weight is distributed differently while still engaging much of the same muscles. The third back exercise is Bent Over Unilateral Dumbbell Row which seems like the same movement as Rows, but you are working one arm and one side of your back at a time. This will help give you that split down the middle of your back.

After the big exercises are done for Back Day, the 10 in 30 plan goes to two Tricep exercises, and two Bicep exercises. These are more concentrated exercises that focus on much smaller muscles that also performed some of the work during the heavy pulling exercises at the beginning. The triceps got to work a little during the Straight-Arm Cable Pulldowns and are included to balance out the upper arms. (your core and abs also get a good workout during the Straight-Arm Cable Pulldowns!)

The Legs Day starts with the hardest exercises, Barbell Squats and Step-Ups and then gives you a break with two calf exercises, back to back, before hitting the quads again with Lunges. It’s important to do the squats first, while you’re fresh, then take a break from working on the quadriceps. You’ll get back to them at the end with the unilateral Lunges.

Chest Day works the same way, with the star player, Incline Bench Press being first along with the Incline Dumbbell Flies. We hit the inclines first, since most guys have a harder time developing the upper pecs, and the middle pecs get a major workout during the inclines anyway. We go back to Flat Bench Press at the end, though, after taking a break with Cable Crossovers and Pec Dec Flies to really get that ‘cut’ in the center of your chest. The next exercises, Rear Delt Fly and Rotator Cuff Extensions are for balance and strengthening the back and rear deltoids (shoulders) during Chest Day. This is to prevent overworking your chest which will pull on the back muscles and rear delts, causing rotator cuff soarness and injury. This way, your body is pulling on both sides, front and back, giving you a proper straight-up posture with shoulders back, chest out.

It’s good to vary the rest times as well, specially when lifting really heavy or doing Supersets like in Shoulder Day. After the Standing Military Press and Standing Upright Rows Supersets, you go into Seated Arnolds which are some heavy-duty presses for exploding your shoulders. You rest for 2 minutes in between sets of the Seated Arnolds to allow you to lift really heavy, with proper form, and therefore take full advantage of such a great exercise! Here, again, you start with the heavy exercises, and then move on to the more concentrated, smaller muscle work—the Dumbbell Side and Front raises. You’ll do these with much smaller weights, with higher reps. I usually use 15lb dumbbells or less for these.

The Arms portion of Shoulder Day is a bit different since we’re only concentrating on the smaller bicep and tricep muscles for the rest of the workout. So, we superset the hell out of them! This type of workout is made to send huge amounts of blood to the area being worked on, in this case— your upper arms. By working on both front and rear of your arms, right after shoulders, you’ll get a massive pump of blood that will leave your arms looking insane! It’s ok to chuckle with amazement while checking out your arms in the mirror after you’re done.

Abs Day is meant to target lower and upper abs as well as obliques in a fast-moving circuit. Add weight to really make your ab muscles get bigger. Yes, in order to get some truly impressive abs, you must work them out like you do your other muscles. Get them bigger so they stick out! There are no exercises that stretch them out and widen them like crunches on the back extension bench. This is because most of us do not want a big, wide, stomach, regardless of how much your abs show. That’s why we do Box Crunches and other exercises that contract your torso by curling it and do not stretch it out by bending backwards.

Do the 10 in 30 workout plan in order, do not replace exercises, and it’s also best to do the days in order to prevent overworking a muscle group by not letting it rest enough. If you don’t want to do two leg days, you can rest on Thursday and only do abs + cardio, so that your biceps and triceps will be ready for the ~damage~ they will incur during Friday’s workout.

Now work out hard, eat a lot, sleep like a baby, and HAVE A GREAT LIFE!

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5 reasons why quitters quit. (working out)

How many times have you seen friends start some kind of fitness routine, either as a New Year’s resolution or during other times, only to stop doing it within a few weeks—if that. Why do you think this happens?? Have you been a victim of this yourself?

There can be many reasons for conking out early, but here are what I consider the top 5 reasons:

 

1. Too Hard – Many people have jumped on the P90x train—and a powerful, fast-moving train it is! You will definitely get results, IF you can stand it. That’s right, P90x is tough. I’ve known a lot of people that have started it, but only 1 that completed it. Why would that be? It takes a real strong mind to keep doing it, that hard, day after day.

Pushing yourself to the extreme continuously can lead to burn out in most people. This is especially true if you have other pressing issues in your life like kids, a stressful job with long hours, family problems, etc.

Are you ready to lift heavy? Ease up, Sheera.

Be honest about what level of fitness you are, and what you can handle—at this time.That’s right, what you can handle now is totally different from what you will be able to handle next month if you stick with a program.

While you should push yourself to have an awesome workout, recognize that rest is just as important. Maybe start with rest days in between workout days, regardless if you’re training different body parts.

Also, you might want to limit the sets or total workout time for the first few weeks going to failure only once a week. Just make sure you’re enjoying it and leaving some energy for tomorrow, and the day after that, and the day after that…

2. Logistics – having to travel 20 miles to a gym at 5 in the morning is just setting yourself up to fail. You pretty much know you aren’t going to be able to keep this up for very long, so you sort-of have a pre-written excuse. Don’t do that to yourself! If someone set you up to fail, knowing what they were doing, and you totally fell for it, you’d be pissed at them, right?

Well you’re supposed to love yourself, damnit! So treat yourself better than that.

Be sure you get 8 hrs sleep so you can workout hard.

Find a nearby gym or set up a home gym (you can even workout with minimal equipment like a Jungle Gym or a Stretch Band) and if you’re going to do a class or Boot Camp, make sure it’s not at an ungodly hour like 5am. If it is, then make sure it’s 5 minutes away from your home, not 30 minutes.

3. Lack of Commitment – Did you steal P90x from the internet instead of buying it, or decide to run around the neighborhood in your old shoes instead of getting good, new shoes that will protect you from injury? It’s the mentality that you haven’t invested anything that let’s you quit easily. You’re not taking this new lifestyle seriously.

If you joined a gym, or hired a personal trainer, or even bought a good pair of new sneakers, you’re more likely to feel guilty about quitting. And I know the statistics about the percentages of people who stop going to gyms, but those people were bound to quit—whether it be at a gym or at home. It was most likely due to one of the reasons mentioned here. Commit, baby!

4. Short Term Mentality – Getting in shape for a special event like a reunion or pool party? This can be motivational and it can be the necessary fire under your butt, but keep reminding yourself that it will not end once the event is over. Keep telling yourself that this is not a short-term fix, but a lifestyle change.

From NOW ON, you will exercise regularly and you will keep your diet in check. The event is simply your first “show”. There will be many more.  In fact, plan what you are going to do next month, and the month after that, such as 10in30 for month one, fat-cutting with a specific goal for month 2, etc. Which leads to:<

5. Lack of Specific Goals – Saying that you’re going to “get in shape” is almost meaningless. Weigh yourself, check how much fat you have, and make a goal to get down (or up) to a specific weight and fat percentage by a realistic date.

You can also give yourself a weightlifting goal like I did—Squat 50% more by my birthday, and break it up into small, weekly goals. Know what you are trying to achieve, and check your progress weekly ’til you get to that goal, and you will get to that goal!

Instead of killing yourself and burning out early, or having one fantastic week followed by 2 sorry-ass weeks, keep it consistent and enjoyable.

Because CONSISTENCY is far better than sporadic great workouts that will fizzle out soon. You can also do what I do and change things up with new equipment (which leads to new workouts) and changing your general goals every 1-2 months.

PEACE AND DRINK UP, MATES!

– BUM