This blog was hacked and then recovered but in the process of recovering it, I began a new blog for those of you who still follow this blog please switch to the new one!
I appreciate all the followers who have been watching and reading this blog since the beginning, those of you from around the world and those of you from a block away, the support means a lot. I hope that you will continue to support my new blog which will be even better!
This blog can continue to serve as a resource for you if you should want to revert to older posts the content is still going to remain online at this exact spot. All emails and questions can be submitted to ObjFitness@gmail.com
And the new blog is http://objectfitness.wordpress.com (PLEASE go to the at one and follow that!)
Thanks one last time
Sincerely,
Frank Poveromo
Friday, December 12, 2014
Monday, March 10, 2014
Muscle Cramping
This is going to be a copy and paste article from the source which I will provide at the bottom. I found this article and thought that this was very interesting! It is a short read and very easy! Take the time to read it, it will prove effective especially as the weather starts to change and we start doing more and more things outside!
"Muscular cramping may occur after one to two hours of exercise. Cramping may be induced in as little as 10 minutes after high intensity exercise targeting a specific muscle group.
My source is ( http://www.exrx.net/ExInfo/Cramps.html )
Thanks everyone!!
Sincerely,
Frank
"Muscular cramping may occur after one to two hours of exercise. Cramping may be induced in as little as 10 minutes after high intensity exercise targeting a specific muscle group.
The most commonly proposed causes exercise associated muscle cramps (EAMC):
- Dehydration
- Decreases in body mass, blood and plasma volume
- Abnormal serum electrolyte concentrations
- Decrease concentrations of sodium, potassium, magnesium, chloride, and/or calcium
- As a result of sweating or over consumption of water during exercise
- Environmental stress
- Exercising in heat which may result in electrolyte imbalances and dehydration
Dehydration and electrolyte loss are not the sole causes of EAMC because many individuals can experience cramping when they are hydrated and supplemented with electrolytes.
A more recent theory suggests that EAMC is related to sustained neural activity that results in fatigue. This idea is supported by athletes who are more likely to experience cramps toward the end of an event. A distinction has been made between EAMC that result from fatigue and that resulting from heat (in which electrolyte and fluid losses result in a contraction of extra cellular fluid space).
In one study, participants who experienced cramps had a higher average sweat rate than those that did not experience cramps. Subjects who experienced EAMC who consumed a carbohydrate - electrolyte beverage were able to exercise 150% longer before the onset of cramps.
Other common treatments include:
- Stretching
- Fluids
- Salt tablets
- Pickle juice and mustard (anecdotal remedies)
- Saline solution use reported as early as 1898
Jung AP, Bishop PA, Al-Nawwas A, Dale RB (2005). Influence of Hydration and Electrolyte Supplementation on Incidence and Time to Onset of Exercise-Associated Muscle Cramps. Journal of Athletic Training. 40(2): 71-75."
My source is ( http://www.exrx.net/ExInfo/Cramps.html )
Thanks everyone!!
Sincerely,
Frank
Friday, February 14, 2014
The art of Deadlifting
Who should Deadlift? Why? Whats the point? How do you do it?
Some of the questions that I get pertaining to deadlifting mostly step from the fear of doing the movement wrong. (from what I have noticed) The deadlift looks a little intimidating to those of you who have never tried it or are not comfortable with power lifting movements. Let me first give you a little background on the deadlift movement itself. The deadlift is an old power lifting movement that has since developed from the time of its birth.
Who should do them?
Deadlifting is an amazing way to build power, strength, develop explosive power, build a solid core, and also to work on stability in the base of ones body. The deadlift is an amazing tool to any weight lifter regardless of the goals. Depending on how you structure your sets and reps you can either gain mass, loose fat, build strength, work on explosive power to generate maximum force from your legs and core, develop posture muscles or just plain tone up. So the answer is deadlifts are good for everyone.
Why?
The deadlift movement is one of the best compound movements in the sport of weightlifting. Why? Because it uses almost every muscle in your body. From gripping the weight with your hands to holding your chest back using your core. To lifting the weight off the ground using your core and legs, to locking out the movement and then lowering the weight back down in the inverse direction using all the opposite muscles. Dead lifts have proven to be an amazing movement for weight lifters of all shapes and sizes.
Whats the point?
The deadlift can completely change your whole body. It can help you slim down unwanted fat on the butt and thighs. It can help you build solid muscle mass. Deadlifts can keep your legs workouts from getting stale and old when squats just aren't cutting it. Deadlifts will help you tighten up the lower back muscles and aim to help develop those muscles in the "love handle" region of the back as well. (also there are many variations of deadlifts that can target different areas of the body specifically for different needs/ desires)
Ok now to finish up this post!
How do you do a deadlift?
The simple answer is this.
Some of the questions that I get pertaining to deadlifting mostly step from the fear of doing the movement wrong. (from what I have noticed) The deadlift looks a little intimidating to those of you who have never tried it or are not comfortable with power lifting movements. Let me first give you a little background on the deadlift movement itself. The deadlift is an old power lifting movement that has since developed from the time of its birth.
Who should do them?
Deadlifting is an amazing way to build power, strength, develop explosive power, build a solid core, and also to work on stability in the base of ones body. The deadlift is an amazing tool to any weight lifter regardless of the goals. Depending on how you structure your sets and reps you can either gain mass, loose fat, build strength, work on explosive power to generate maximum force from your legs and core, develop posture muscles or just plain tone up. So the answer is deadlifts are good for everyone.
Why?
The deadlift movement is one of the best compound movements in the sport of weightlifting. Why? Because it uses almost every muscle in your body. From gripping the weight with your hands to holding your chest back using your core. To lifting the weight off the ground using your core and legs, to locking out the movement and then lowering the weight back down in the inverse direction using all the opposite muscles. Dead lifts have proven to be an amazing movement for weight lifters of all shapes and sizes.
Whats the point?
The deadlift can completely change your whole body. It can help you slim down unwanted fat on the butt and thighs. It can help you build solid muscle mass. Deadlifts can keep your legs workouts from getting stale and old when squats just aren't cutting it. Deadlifts will help you tighten up the lower back muscles and aim to help develop those muscles in the "love handle" region of the back as well. (also there are many variations of deadlifts that can target different areas of the body specifically for different needs/ desires)
Ok now to finish up this post!
How do you do a deadlift?
The simple answer is this.
- Feet Shoulder Width toes point straight or slightly out (for regular deadlift)
- Chest up Shoulders back
- Hands/ arms straight down
- Grip the bar
- Deep Squat Position
- Glide/ roll the bar up the shins
- Pull the bar into the waist as you stand up
- Assume normal standing position with core and back tight
- Keep core butt legs and arms tense as you lower the weight back down slowly
- Repeat to desired number of reps
Thanks everyone for the support
Since Jan 1st this site has gotten over 4k views so I just want to give a special shout out to all of those who have been continuing to follow me! I really appreciate it! If you have some time make sure to check out the brand new (partially still under construction) Object Fitness official website! www.ObjectFitness.com
Sincerely,
Frank
Monday, December 30, 2013
Object Fitness LLC
Object Fitness is my creation. This was a lot of planning
and prep to make this all work. I am excited to finally be presenting the idea.
Object Fitness is going to serve as a personal training
standard. This is going to set trainers apart. Only the best trainers will be
linked with Object Fitness. This is a way to help people to differentiate
between a good trainer and just another inexperienced trainer. This website
serves as a database of information as well. This website will be FREE.
Everything on it initially will be free. This means that eventually I will be
adding optional paid services but that is not in the near future. The aim of
this company is to provide FREE information. Which brings me to my next point.
Fitness is a rapidly growing industry. Like any other
industry that is growing companies and people want to make money at it. So in
order to make money how do you attract business? Usually you would like to
think that you would attract business by boasting quality... Sadly enough that isn't
the case the majority of the time its "undercutting the competition".
Now a lot of people will say that lower prices are better and yes I agree. The
problem is though if someone is providing you a QUALITY service for a good
price the price usually is reflective of the quality of service (usually). But
when everyone is undercutting one another the people who are providing quality
service usually are far and few between because no one is willing to pay for their level of expertise. On top of that you add in the fact that
the internet has no filter and anyone can post anything they want online. (This
is where everyone is self educating about fitness) In walks Object Fitness. What
Object Fitness offers is a guaranteed source of reliable information. Posted
only by professional top quality trainers from each specific area of fitness. Object Fitness has a board of directors that will operate as a filter to screen out inaccurate information. Each post will be reviewed before it is posted and checked for accuracy and either approved and posted or rejected. We have experts for every subdivision of fitness. This means that no matter if
you are looking to do physical therapy type exercise to rehab after an injury
or looking to loose weight, train for a specific competition or just looking to
get healthier we have someone who specifically specializes in that area.
So in order to avert this post from being a full fledged
book I will wrap it up. I have been working on Object Fitness for a while now
and it is an amazing idea. This will completely change fitness for the better.
This will revolutionize the way we all educate ourselves about fitness, how we
get our information, how we find trainers, finding and getting custom workouts, maximizing results and much more. This website requires
participation though in order to be successful. Since this is a free website we need viewers! If you are a trainer and would
like an opportunity to apply for acceptance into the exclusive ranks of Object
Fitness Trainers, email me. ObjFitness@gmail.com or Frankp.training@gmail.com I
will get back to you within 24 hours and we will begin the screening process to
see if you have what it takes to join the team! This website is free everyone
so remember, all I am asking for is your continued support! I appreciate every
bit of support I have been getting from each and every one of you! Last month
this blog had a little over 2000 views give or take spread the word! Lets get
to 5000!
www.objectfitness.com
Sincerely,
Frank
Friday, December 27, 2013
New Studies on Eating
A new study I have just read provided proof it is equally beneficial to have 3-4 meals a day instead of 5-8 smaller meals. I will provide you with the in's and outs to why this is.
I have recently read through a case study, the tests were performed to find out if people burn more fat with more frequent smaller meals or later more spaced out meals. The results were shocking. The test subjects were equal in size and weight when starting the study. The test subjects remained the same throughout the entire experiment. The results prove that the "advantage of eating smaller and more frequently" does not actually make a difference.
Ok so this will be my opinion on how this makes any impact on you as a person searching to become more healthy and more fit...
This means that if you are used to eating more smaller meals a day and you like that, you should keep doing that. If you are one of those people who say that you don't have enough time during the day to have that many meals you don't need to, you can have breakfast lunch and dinner and 1 snack if you can. This means that getting in shape is easier then we had known. Diet is 70% of your results. The problem is since diet is 70% you have to be 100% dedicated for it to mean anything. This means that you will be able to actually spend less time prepping smaller more frequent meals and eating normal if that suits your life better.
WHY WOULD I EAT MORE SMALLER MEALS VS LARGER WHATS THE ADVANTAGE?
The only reason I would tell someone to eat smaller meals over a more conventional 3 meals / day diet is because if a person is attempting to gain muscle mass they are going to need, what an average person would consider excessive amounts of protein. This would be easier and more beneficial in smaller and more frequent increments. Reason is because you need approx 1.5g of protein for each pound you weigh but the problem is your body can only absorb 25-35g of protein ever hour and a half. Therefor you would have to eat 6 or 7 meals throughout the day in order to hit your mark. This is why and how smaller meals is more beneficial than larger meals.
For the people who are better at math:
If you weigh 200lbs you technically need between 190g-240g of protein / day depending on your goals.
This means that if you take the middle number between 190-240g lets use the number of 220g/day for examples sake. 220 divided by 30 grams per meal is 7.3 meals. This means that in order to properly get the amount of protein into your body that is considered "optimal" you are going to need to eat 7.3 meals per day. **This is only a hypothetical example and obviously these numbers will vary based on each person but this is a good benchmark to base it off of.**
The same goes for someone of different weight the standard amount of protein the body can digest in one sitting is 30g. Your body will be ready for more protein approx 1 hour and 30 minutes after you last ingested protein (vary depending on type of protein). At which point you should try to eat more protein approx 2 hours after you last ingested protein to allow your stomach to prepare for the next meal.
Ok so recapping on what just happened!
No matter what your daily routine is, you can manage to get either 3-4 meals in (larger in size) or 4-8 meals (smaller size) depending on what fits your lifestyle and needs. There is no benefit to either method besides the protein factor. (This is mostly important for serious weightlifters or people who are trying to transform their body) The advantages that we have all been teaching about smaller more frequent meals have been debunked (sort-of) . There are still some very complicated reasons why one would suggest this method of smaller meals but that is something I will explain later.
The body should be deprived of bad sugars, try to limit binge eating, and also look out for diluting stomach acids by drinking a lot of water directly after your meal. You should try to wait a few minutes before consuming water directly after meals. In order to prevent over eating you should try and drink the water 10-20 minutes before you eat this will help to suppress appetite.
We need you to be able to adopt a routine. What ever routine works better with your life use that method. The key isn't which one will work better with your body smaller meals and more frequent of less and larger the problem is will you stay consistent. Once you get yourself into a good routine make sure you keep it going. Nothing is going to hurt you worse then breaking your routine.
Enjoy the holidays everyone!
I just realized my post on Christmas never posted... Happy Holidays! Enjoy
Sincerely,
Frank
I have recently read through a case study, the tests were performed to find out if people burn more fat with more frequent smaller meals or later more spaced out meals. The results were shocking. The test subjects were equal in size and weight when starting the study. The test subjects remained the same throughout the entire experiment. The results prove that the "advantage of eating smaller and more frequently" does not actually make a difference.
Ok so this will be my opinion on how this makes any impact on you as a person searching to become more healthy and more fit...
This means that if you are used to eating more smaller meals a day and you like that, you should keep doing that. If you are one of those people who say that you don't have enough time during the day to have that many meals you don't need to, you can have breakfast lunch and dinner and 1 snack if you can. This means that getting in shape is easier then we had known. Diet is 70% of your results. The problem is since diet is 70% you have to be 100% dedicated for it to mean anything. This means that you will be able to actually spend less time prepping smaller more frequent meals and eating normal if that suits your life better.
WHY WOULD I EAT MORE SMALLER MEALS VS LARGER WHATS THE ADVANTAGE?
The only reason I would tell someone to eat smaller meals over a more conventional 3 meals / day diet is because if a person is attempting to gain muscle mass they are going to need, what an average person would consider excessive amounts of protein. This would be easier and more beneficial in smaller and more frequent increments. Reason is because you need approx 1.5g of protein for each pound you weigh but the problem is your body can only absorb 25-35g of protein ever hour and a half. Therefor you would have to eat 6 or 7 meals throughout the day in order to hit your mark. This is why and how smaller meals is more beneficial than larger meals.
For the people who are better at math:
If you weigh 200lbs you technically need between 190g-240g of protein / day depending on your goals.
This means that if you take the middle number between 190-240g lets use the number of 220g/day for examples sake. 220 divided by 30 grams per meal is 7.3 meals. This means that in order to properly get the amount of protein into your body that is considered "optimal" you are going to need to eat 7.3 meals per day. **This is only a hypothetical example and obviously these numbers will vary based on each person but this is a good benchmark to base it off of.**
The same goes for someone of different weight the standard amount of protein the body can digest in one sitting is 30g. Your body will be ready for more protein approx 1 hour and 30 minutes after you last ingested protein (vary depending on type of protein). At which point you should try to eat more protein approx 2 hours after you last ingested protein to allow your stomach to prepare for the next meal.
Ok so recapping on what just happened!
No matter what your daily routine is, you can manage to get either 3-4 meals in (larger in size) or 4-8 meals (smaller size) depending on what fits your lifestyle and needs. There is no benefit to either method besides the protein factor. (This is mostly important for serious weightlifters or people who are trying to transform their body) The advantages that we have all been teaching about smaller more frequent meals have been debunked (sort-of) . There are still some very complicated reasons why one would suggest this method of smaller meals but that is something I will explain later.
The body should be deprived of bad sugars, try to limit binge eating, and also look out for diluting stomach acids by drinking a lot of water directly after your meal. You should try to wait a few minutes before consuming water directly after meals. In order to prevent over eating you should try and drink the water 10-20 minutes before you eat this will help to suppress appetite.
We need you to be able to adopt a routine. What ever routine works better with your life use that method. The key isn't which one will work better with your body smaller meals and more frequent of less and larger the problem is will you stay consistent. Once you get yourself into a good routine make sure you keep it going. Nothing is going to hurt you worse then breaking your routine.
Enjoy the holidays everyone!
I just realized my post on Christmas never posted... Happy Holidays! Enjoy
Sincerely,
Frank
Wednesday, December 11, 2013
ZMA (help you sleep help you recover)
ZMA (Zinc Monomethionine and Aspartate and Magnesium Aspartate)
Ok...
So I do not usually do supplement posts as I myself am not big into supplements other than Multi-Vitamins and protein. I do take the occasional pre-workout as well but I have actually been off those for about 2 months now.
ZMA (What is it? Why should I take it? Would it be good for me? Will it hurt me in the long run?)
What is it?
ZMA is the long name I just typed out at the top.... This is in English a supplement to help you sleep better. Ignore the testosterone claims. These have no official validity. This supplement is GREAT it's job is to help you achieve a deeper sleep. EVERY NIGHT. This will in turn help you sleep more efficiently and then reduce the fatigue factor in your body.
Why should I take it?
It will help you sleep better! Better sleep means more healthy weight, which means more energy the next day. All of these mean better workouts more energy to get you through the day, as well as less muscle fatigue as a result of not enough sleep.
Would it be good for me?
Yes, this is a unisex supplement. It is good for both Men and Women. The supplement helps to properly increase your Zinc and Magnesium levels both of which increase sleep quality, and natural body functioning.
On average 3 out of every 4 people are deficient in Zinc and Magnesium.
(As long as you are healthy and are cleared by a doctor to take ZMA you should be fine)
Will it hurt me in the long run?
No.
Although I am a big believer in you should always take a break from anything you take or do after a long period of time. (All things in moderation) Because the body gets adjusted to anything and everything you put in it. This includes supplements that are natural as well. You should always switch it up. I recommend that you take this 1-3 pills right before bed for 3 months (take it 5x per week) then take off for 2 weeks - 1 month. This way your body never fully adapts to it.
A little info on it from me. ZMA is a great supplement to take for any sort of sleep problems. This will not help you to fall asleep. If your mind is the thing that keeps you up at night you need to learn how to cope with that separately. But if staying asleep and sleeping deep enough is the issue ZMA will help.
Let me explain why I recommend this:
Ok...
So I do not usually do supplement posts as I myself am not big into supplements other than Multi-Vitamins and protein. I do take the occasional pre-workout as well but I have actually been off those for about 2 months now.
ZMA (What is it? Why should I take it? Would it be good for me? Will it hurt me in the long run?)
What is it?
ZMA is the long name I just typed out at the top.... This is in English a supplement to help you sleep better. Ignore the testosterone claims. These have no official validity. This supplement is GREAT it's job is to help you achieve a deeper sleep. EVERY NIGHT. This will in turn help you sleep more efficiently and then reduce the fatigue factor in your body.
Why should I take it?
It will help you sleep better! Better sleep means more healthy weight, which means more energy the next day. All of these mean better workouts more energy to get you through the day, as well as less muscle fatigue as a result of not enough sleep.
Would it be good for me?
Yes, this is a unisex supplement. It is good for both Men and Women. The supplement helps to properly increase your Zinc and Magnesium levels both of which increase sleep quality, and natural body functioning.
On average 3 out of every 4 people are deficient in Zinc and Magnesium.
(As long as you are healthy and are cleared by a doctor to take ZMA you should be fine)
Will it hurt me in the long run?
No.
Although I am a big believer in you should always take a break from anything you take or do after a long period of time. (All things in moderation) Because the body gets adjusted to anything and everything you put in it. This includes supplements that are natural as well. You should always switch it up. I recommend that you take this 1-3 pills right before bed for 3 months (take it 5x per week) then take off for 2 weeks - 1 month. This way your body never fully adapts to it.
A little info on it from me. ZMA is a great supplement to take for any sort of sleep problems. This will not help you to fall asleep. If your mind is the thing that keeps you up at night you need to learn how to cope with that separately. But if staying asleep and sleeping deep enough is the issue ZMA will help.
Let me explain why I recommend this:
- Better sleep = more recovery from your muscles
- Better sleep = less soreness & better muscle response
- Better sleep has been proven to help reduce fat storage.
- Better sleep will increase energy.
- Better sleep will help you focus more.
- Better sleep will increase mood.
- Better sleep = better gains.
Dosage help: Each person is different for some 1 pill will be enough. Adjust the sizing and dose according to how you feel. This is the tricky part you will have to work with the timing. I Personally take 2 pills instead of the recommended 3 because personally it makes me too sleepy when I wake up if I take 3. Some people take 1 and that does the trick for them. This is not based on your size as much as you think. Some people automatically take the max dose because they are big people and it ends up being to strong for them. Start with 1 see if you notice a difference. If not increase to 2 and so on. This works best for me if I take it anywhere between 20-40 minutes before bed. Let me know if any of you decide to try it!
**These statements are true of personal experience with ZMA these are not based on a clinical study. This is based on a survey's and other user's reviews of the product. This supplement has not been evaluated by the FDA and these claims are made based on close studies done by other 3rd party companies. The supplement is effective although you should consult with your primary care physician before taking any supplements to see if you are healthy enough to take it. ZMA has not been known to cause any complications and it has been quite successful in its time. This does not mean that it is for everyone. Again check with your doctor before adding anything or changing anything directly dealing with your health, diet, supplementation, or exercise routine.**
Wednesday, December 4, 2013
Female Routine for beginners 8 week
The last workout I posted was for the more advanced crowd. I wanted to get these routines up before new years as I know a lot of you will be resolving to make changes for the forth coming year.
Follow this 8 week program if you are a beginner!
Workout 1: Full Body & Endurance
Circuit 1: repeat 4x through
Resistance Band Rows (moderate pace) sets of 1 minute
Body Weight Squats sets of 10-15
Circuit 2: (repeat 3x)
Step up's (fast as you can) 1 minute with 3-5lb in each hand doing bicep curls
Lateral Raises 10-15 with 3-5lb weight
Circut 3:
Assisted push-ups 3 sets of 10-15
Jump Squats 3 sets of 10-12 reps
End Circuits:
Lying Leg Raises 2 sets of 10-15
Crunches with feet up 2 sets of 15-20
Crunches with feet down 2 sets of 15-20
Flutter kicks 2 sets of 20-30 sec
Jumping jacks 3 sets of 50
Finished
In between days Walk 30-40 minutes briskly
Workout 2: Arms & Cardio
Assisted Clap Pushups (can be on counter or leaning on wall) 3 sets of 15
Dumbbell Clean and Jerk 3 sets of 10
Body weight Squats 3 sets of 10-15
Resistance band rows (Fast as you can but stay under control) 3 sets of 40 sec
Resistance band Bench (fast as you can under control) 3sets of 40 sec
Resistance Band Biceps (fast as you can under control) 3 sets of 30sec
Assisted Chair Dips 3 sets of 10 (or) Resistance band overhead tricep extension 3 sets of 30sec
Jumping jacks 3 sets of 50
Finished:
Workout 3: Full Body and Core
Dumbbell Lunges 3 sets of 10(each leg)
Dumbbell front squats 3 sets of 10-12
Jumping jacks 3 sets of 35
Jump squats (touch the ground with hands) 3 sets of 10
Straight leg deadlift 2 sets of 10
Flutter kicks (abs) 3 sets 20-30sec
Leg raises 3 sets of 20-25
Crunches with feet up 3 sets of 20-25
Crunches with feet down 3 sets of 15-25
Oblique crunches 3 sets of 20-25 (each side)
Lying on your side Leg lifts 3 sets of 15 (each side)
Finished:
In order for this to work properly you need to do these workouts as I prescribe then Each workout should have 1 day in between it. On the in between days try and walk. Briskly for 30-40 minutes. If you don't have enough time to do a full workout split them in half. Do half the first day half the second day. Each day should be anywhere from 20 minutes -30 minutes. If you only have enough time to do half of the workout every time you finish a set I want you to do 10 jumping jacks in addition to what you are doing.**(that is only if you are doing half of the workout)**
Stretch After your workouts for 10 minutes and also cool down for 5 minutes before you stretch. Each workout should have a 5-10 minute warm up consisting of light walking or jogging (other cardio machines are fine too). Do not exhaust yourself this is just the warm-up.
Thank You,
I really appreciate the support!
Frank!
**You should check with your doctor before implementing any of the suggested material above. These are suggestions and can be followed specifically to yield faster results. These do not have to be followed in any specific order if a doctor advises you to refrain from implementing this routine due to medical necessity please do not try this. This is to serve as suggestions for people who are currently working out and looking to yield better results. If your doctor clears you to perform this routine THIS WILL WORK. Any and all questions can be posted on the blog itself or emailed to me at Frankp.training@gmail.com**
Follow this 8 week program if you are a beginner!
Workout 1: Full Body & Endurance
Circuit 1: repeat 4x through
Resistance Band Rows (moderate pace) sets of 1 minute
Body Weight Squats sets of 10-15
Circuit 2: (repeat 3x)
Step up's (fast as you can) 1 minute with 3-5lb in each hand doing bicep curls
Lateral Raises 10-15 with 3-5lb weight
Circut 3:
Assisted push-ups 3 sets of 10-15
Jump Squats 3 sets of 10-12 reps
End Circuits:
Lying Leg Raises 2 sets of 10-15
Crunches with feet up 2 sets of 15-20
Crunches with feet down 2 sets of 15-20
Flutter kicks 2 sets of 20-30 sec
Jumping jacks 3 sets of 50
Finished
In between days Walk 30-40 minutes briskly
Workout 2: Arms & Cardio
Assisted Clap Pushups (can be on counter or leaning on wall) 3 sets of 15
Dumbbell Clean and Jerk 3 sets of 10
Body weight Squats 3 sets of 10-15
Resistance band rows (Fast as you can but stay under control) 3 sets of 40 sec
Resistance band Bench (fast as you can under control) 3sets of 40 sec
Resistance Band Biceps (fast as you can under control) 3 sets of 30sec
Assisted Chair Dips 3 sets of 10 (or) Resistance band overhead tricep extension 3 sets of 30sec
Jumping jacks 3 sets of 50
Finished:
Workout 3: Full Body and Core
Dumbbell Lunges 3 sets of 10(each leg)
Dumbbell front squats 3 sets of 10-12
Jumping jacks 3 sets of 35
Jump squats (touch the ground with hands) 3 sets of 10
Straight leg deadlift 2 sets of 10
Flutter kicks (abs) 3 sets 20-30sec
Leg raises 3 sets of 20-25
Crunches with feet up 3 sets of 20-25
Crunches with feet down 3 sets of 15-25
Oblique crunches 3 sets of 20-25 (each side)
Lying on your side Leg lifts 3 sets of 15 (each side)
Finished:
In order for this to work properly you need to do these workouts as I prescribe then Each workout should have 1 day in between it. On the in between days try and walk. Briskly for 30-40 minutes. If you don't have enough time to do a full workout split them in half. Do half the first day half the second day. Each day should be anywhere from 20 minutes -30 minutes. If you only have enough time to do half of the workout every time you finish a set I want you to do 10 jumping jacks in addition to what you are doing.**(that is only if you are doing half of the workout)**
Stretch After your workouts for 10 minutes and also cool down for 5 minutes before you stretch. Each workout should have a 5-10 minute warm up consisting of light walking or jogging (other cardio machines are fine too). Do not exhaust yourself this is just the warm-up.
Thank You,
I really appreciate the support!
Frank!
**You should check with your doctor before implementing any of the suggested material above. These are suggestions and can be followed specifically to yield faster results. These do not have to be followed in any specific order if a doctor advises you to refrain from implementing this routine due to medical necessity please do not try this. This is to serve as suggestions for people who are currently working out and looking to yield better results. If your doctor clears you to perform this routine THIS WILL WORK. Any and all questions can be posted on the blog itself or emailed to me at Frankp.training@gmail.com**
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