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Wow It’s been a whole week? It has gone by so fast. I had a great week after each workout I was sore. Funny how your body is sore from something. You do something else then something different is sore. I’m started the second week today with Chest & Back. I did better then last week and saw reps and weights change. On day 1 I did 207 push ups total, today 265 push ups total 21% more. Pull ups last week 174 with 185 this week a 6% increase. I mounted my band high on my wall then power tower last week. I moved back a lot more so its harder at the end. Heavy pants & lawnmowers I found 30# is a good weight for me.

I’ve found if you need workout worksheets (fitness guide & progress calendar) here’s a link for ya. Please visit http://maggiewang.com/2007/03/07/p90x-log-sheets-and-calendar-download -or- http://www.milliondollarbody.com/pdf/P90XWorkSheet.pdf

In video I talk about types of push ups. Reg. push ups if you can do them great. If you have trouble drop your knees and do half push ups. I call them half not girl push ups, so you can to Last ones are called Wall push ups and can help ya. Stand facing the wall with your arms at 90 degrees. Let your chest touch your hands and push yourself off. Focus on using your arms not your body to push yourself off. Doing Wall push ups will in time let ya do Half push ups. I did tons of wall push ups when I joined the army, it works.

Your for some reason you miss workouts ‘Not Big Deal’. Please don’t sweat it just don’t try to make it up. You just go on to the next day.

So you can’t finish Ab RipperX, I’m having a hard time finishing it. Do your best and forget the rest. I try to finish the 25 reps even if it takes extra time. Just back up to DVD to where you left off. I’ve found hooking my toes on something helps me. Have a love one hold your feet or something. Funny how your body will come up. I’ve even been thinking of doing ripper 200 (P90 3-4) after the X. Just to make up for the lost reps.

Last thing is log on to http://www.WOWY.com helps you keep track of your workouts. Look up ‘Callred’ and add me to your buddy list. That way you can get on me if I miss a workout and I can do the same to you

Weight scales evil, evil, evil, did I say evil? I have not been on the scale in past 23 days. Why you may ask, well your body changes hourly. I think my family doctor told me once morning is best time. Try this weight yourself and take a shower. You will go up and down different pounds each time. Your body will change multi times though out the day. If you weight your when your high you’ll get down and sad. You don’t need to be thinking like that. do an Avg of your weight for that day. When you get up and each hour until bed time. Take your lowest or avg just an idea

Have a great one everybody see ya next time.

DO YOUR BEST AND FORGET THE REST

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To get bigger arm muscles with hand weights, work the deltoid, bicep, tricep muscles and forearm through an organized resistance training program. Find specific exercise to gain larger arm muscle mass with tips from a fitness facility manager in this free video on exercise.

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The positive effects of running include improved cardio respiratory function, efficiently losing weight and burning calories. Improve the body through running, both physically and emotionally, with tips from a fitness facility manager in this free video on exercise.

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Online Personal Trainer - My Fitness Solution

http://www.myfitnesssolution.com

Ever Wanted an Online Trainer? Do you need Daily Meal Plans & Workouts? We can customize what you need as well.

Fill out your fitness profile. A workout program and meal plan will be tailored to you. We can customize meal plans and workouts. It’s all about what you want!

Nutrition is the biggest part of working out. You are what you eat. If you fuel yourself with the wrong foods, then your body will respond differently.

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When preparing for a 10K race, begin training four to six months out from the race, work out four days of the week, rest for three days of the week and work progressively harder to reach the goal. Prepare the body for a 10K race with tips from a fitness facility manager in this free video on exercise.

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Create your own workout at http://diet.com/nutrisystem.php Here are the top 3 Fast Weight Loss Tips in HD from Stephen http://www.stephencabral.com
Start your new years resolution off right with a healthy lifestyle diet and exercise plan. These free weight loss diet tips will help you lose fat and weight fast! Happy New Years and clip this video for future art reference.

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Subscribe For Free Fitness Videos - http://tinyurl.com/5wpvz7
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If your New Years Resolution is to shed those holiday pounds, then you need to start with a good meal plan. This means the right balance of carbs and proteins. Kaleb shares his advice.

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http://www.TheAllHealthNetwork.com
I did a video on my routine and I wanted to clarify exactly the steps I am taking to reach my goal weight of 180 pounds.

First, I have been going to the gym seven days a week for 23 days now, and am down 10 pounds. Currently I weight 190.5 pounds. In my life I have weighed as much as 225, and as little as 179 (as an adult)

Gym Routine

Monday - chest, shoulders and triceps

Chest - 3 sets inclined dumbell press or flys, 3 sets flat bench

Shoulders - 3 sets overhead press, 3 sets dumbbell reverse flys

Triceps - 3 sets skull crushers, 3 sets machine tri extensions

Tuesday - Cardio, treadmill usually, interval training - 5.5 to 6 mile low speed, 6 to 7 mph high speed

Wednesday back and biceps

Back - 3 sets pulldowns, 3 sets row, 3 sets inclined pull down (machine isted free weight)

Biceps - 3 sets inclined bench DB curls, 3 sets standing hammer curls (no body momentum) 3 sets machine curls

Thursday - cardio same as tuesday

Friday - Legs - 3 sets squats, 3 sets leg press, 3 sets leg extension, 3 sets leg curls, 3 sets seated calf raise, 3 sets toe raise (I alternate with seated and standing calf raise)

Saturday - cardio same as above

Sunday - core - inclined sit ups, 3 sets of 25 -35, 3 sets crunch machine, 3 sets hyperextensions, 3 sets on oblique machine

As you can tell I am a big fan of 3 sets I do progressive sets, increasing weight with each set, concentrating on the muscle I am trying to work. If I can do more than 12 reps, I increase weight the next time, if I cant do 6 reps, I lower the weight. Form is king. If you have to use body swing, lower the weight - using that swing is a good way to injure yourself.

As for supplements, I use USANA Nutrimeal as my choice of meal replacement drink - usually have that for breakfast, sometimes for lunch as well. I take USANA Essentials (vitamins and minerals) twice daily. I also take flax oil and fish oil twice daily 1000 each, both times. I take 500mg L-lysine and 25 mg DHEA every morning.

Building muscle and losing weight can go hand in hand. Whatever you are doing, give it your full attention to get the best results - dont be distracted. (This is good advise in all parts of life)

If you are doing biceps curls concentrate on that muscle. Feel the contraction, know that you are building it. grip the weight tightly. Concentrate on the good you are doing for your health.

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Denise Austin offers her favorite tips for getting fit this summer including a healthy diet, exercise and vitamins.

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The author of Flawless Fitness Book discusses how you can increase your productivity by two fold using simple techniques that you can implement right away!

This is Part 1b of a 2 part series. Be sure to SUBSCRIBE to this YouTube channel, as more videos are going to be uploaded providing FREE fitness tips such as:

* How to sky rocket your metabolism
* How to burn fat quicker than you ever thought possible
* How to gain muscle mass using my one simple trick
* Blasting your energy through the roof!
* How eating at proper intervals will keep you in a fat burning mode

… AND MUCH MORE!

In the mean time, if you would like to read the FREE Intro Guide to Flawless Fitness, go here:
http://www.flawlessfitnessbook.com

All the Best. Send feedback to: info@flawlessfitnessbook.com

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