Quotes for the Week:

• “80% of your body composition will be determined by your diet.”

As you saw in the first three parts of our six-pack abs series, what goes into your body is immensely important when trying to get fit, achieve six-pack abs, and ultimately getting healthy.

Focus this week on putting incredibly healthy foods into your body. This means good sources of protein, healthy fats, and tons of vegetables with each meal. Then incorporate complex carbohydrates when needed!

• “You won’t lose weight on the treadmill.”

It is time to kick up the intensity on your workouts. You will not see the results you deserve by running on a treadmill for hours. Focus this week on getting high intensity workouts in: sprints, weightlifting, high intensity interval training, etc.

Keep your workouts intense and lasting no longer than 45 minutes. Make it a goal to workout out at least three times this week!

As for long, slow cardio I still encourage you to do it. But this does not mean running for an hour on the treadmill. I am talking about long walks, hikes, or playing Frisbee at the park. Get out of the house and move around!

• “If something isn’t working, change it.”

Part one of our six-pack abs series talked all about this quote. This is the week to start making those changes. Take a stand and start taking back your health and your life. It is time to get the results you have been looking for!

Workout of the Week:

Aside from continuing to do my sprints and weightlifting sessions, I was given this workout by a friend the other day that I cannot wait to try. If you’re up to the challenge, throw this workout into your routine this week:

Exercises:

• Front Squat
• Pull-Ups
• Inverted Burpee (see video HERE)

Repetitions: 15-12-9-6-3

After each full round, you will complete one sprint of your choice: sled push, sprint on the rowing machine, outdoor sprints, sprints on basketball court, etc. Each sprint should last 10-15 seconds and should be done at full speed.

This is a circuit workout meaning you are trying to complete it with as little rest as possible. Here is what the workout will look like:

15 front squats to 15 pull-ups to 15 inverted burpees

• Sprint of your choice (lasting 10-15 seconds)

12 front squats to 12 pull-ups to 12 inverted burpees

• Sprint of your choice (lasting 10-15 seconds)

9 front squats to 9 pull-ups to 9 inverted burpees

• Sprint of your choice (lasting 10-15 seconds)

6 front squats to 6 pull-ups to 6 inverted burpees

• Sprint of your choice (lasting 10-15 seconds)

3 front squats to 3 pull-ups to 3 inverted burpees

• Sprint of your choice (lasting 10-15 seconds)

Finish!

Complete this workout with as little rest as possible. It should take around 20 minutes or so!

Food Challenge For The Week

The challenge is simple this week: eat eggs and vegetables for breakfast.

Put down the bagels, toast, sugary cereals, and donuts and spend a few extra minutes scrambling up some eggs. Throw some vegetables into the mix and you will have one incredibly healthy breakfast.

By having eggs instead of a bagel or cereal, you will really kick start your fat burning and set yourself up for long lasting energy. By just changing breakfast from a bagel to eggs each morning, you will start to see a change in body composition.

Inspiration for the Week:

• “Strive for progress, not perfection.”

Mistakes are going to happen. It is how you respond to those mistakes that matters. Keep pushing through each day to make yourself better than the day before and in no time you will be seeing tons of positive changes happening in your life!

Stay Tuned…

Tomorrow comes part four of our six-pack abs series and I will be covering the top 10 exercises for getting a ripped six-pack abs (some of these will surprise you).

Focus on getting better this week. It is all about making progress.

Be sure to Like Us on Facebook and keep an eye out for the launch of our YouTube channel! Got some great videos coming your way.

To success this week!

Questions or Comments?
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