NEW RC2 Workout by FitnessShock

What’s up fit folks. I have been away from blogging but not away from fitness. I just wanted to post my current workout routine. For the last few months I have been working on perfecting a workout based on my fitness methodology. I believe that there are three true components into getting the body into righteous shape. Those components are:

1. Resistance – Strengthens and Firms the Body
2. Cardio – Conditions and Tones the Body
3. Core – Balance and Define the Body

In which comes the name RC2 (Resistance, Cardio, and Core)

In my RC2 workouts I comprise all three components into one hardcore workout. I don’t know about you but I like to get it in when I can. Time is crucial and working out 6 to 7 days a week is not for me. Doing a session of cardio exercises like running on the treadmill and following that with an hour of lifting weights is so old school and inefficient. So why not do it all together. There are so many positives and advantages when you comprise Resistance, Cardio, and Core. On a later date I will blog about the advantages of RC2. So in the mean while check out my workout and let me know what ya think. Also this is an Advance Workout, however I do have some beginner and Intermediate workouts that I will post in future and by request.

Enjoy and Stay Fit

Greatness

Supreme 90 Day WorkOut Schedule with Time

Based on a comment/request I received I thought it would be useful to post the Supreme 90 Day work out Titles, Times and a pic of the calendar. If you have any questions about the workouts use the comment section and I will reply. The workout times are shorter than the others (P90x, Insanity, Turbo Fire, etc…) but S90d is all about what you put into the workout. The Calendar link was provided by Hope and published by Clay Bowler on Scribd . Thanks Hope for the link and Clay for providing the Calendar. Here ya go!

WorkOut Titles and Times
Chest & Back – Warm Up: 4:19, Workout: 22:14, Cool Down: 5:57
Ultimate Ball – Warm Up: 4:19, Workout: 30:33, Cool Down: 5:57
Tabata Inferno – Workout: 37:45, Cool Down – 5:57
Shoulders & Arms – Warm Up: 4:19, Workout: 32:49, Cool Down: 5:57
Cardio Challenge – Warm Up: 4:19, Workout: 31:06, Cool Down: 5:57
Legs – Warm Up: 4:19, Workout: 22:51, Cool Down: 5:57
Total Body – Warm Up: 4:19, Workout: 23:17, Cool Down: 5:57
Core Dynamics – Warm Up: 4:19, Workout: 18:06, Cool Down: 5:57
Back & Bi’s – Warm Up: 4:19, Workout: 46:22, Cool Down: 5:57
Chest, Shoulders & Tri’s – Warm Up: 4:19, Workout: 34:51, Cool Down: 5:57
Supreme Rock Hard Abs (Bonus DVD) – Workout: 6:22

CALENDAR (http://www.scribd.com/doc/61804252/Supreme-90-Day-Success-Wall-Chart#)

Stay Fit!

FitnessShock Exercise 101: Intensity Part II

Part II:

Learning and knowing you fitness level can give you the data needed to add intensity to every workout. On my last post I received an awesome comment from Pam. All of her words was so encouraging and real. But her last ones stuck to me the most.

 “The INTENSITY, that comes internally, is making the whole journey fun.”

Pam hit it right on the nose. Intensity starts from the inside and consumes what’s on the out. Intensity not only will enhance your workouts, but it will enhance your attitude, your self-perception, and your fitness courage.

YOUR FITNESS LEVEL

The first step to applying and analyzing your intensity is to know your fitness level. How can you know your fitness levels?

By documenting every rep, set, weight, time, mile, etc.… for every workout. This will give you the data needed to know your fitness level and to add intensity to your workout. Each and every workout will be a self-challenge to do and be better. You can increase the weights, increase the reps, change the time to complete, or any modification. Those simple workout changes will require more intensity to complete. It doesn’t take much to do the same workouts, same reps, same mileage, or same pace. Your body locks into that mode and learns how to endure. Adding and modifying your workouts requires an earnestness of purpose to achieve, “Intensity”.

YOUR FITNESS GOALS

The second step to applying and analyzing your intensity is to know your fitness goals.

What is your fitness goal?

An archer cannot hit the bulls eye if he doesn’t know where the target is.” Setting fitness goals are vital. It gives you something to aim at. So what is your goal? What do you plan to achieve? When do you want to achieve it? What is your desire outcome? Do you want to loose fat and retain muscle? Do you have an event in which you want to slim up for? Are you getting ready to compete in a fitness competition? WHAT IS YOUR GOAL?

Knowing your fitness goals sets your workout target. Your fitness goal allows you to develop, strategies, and plan for success. Each and every workout can be tailored and designed for your goal. The goal and time expected to accomplish will give you the knowledge to know how much intensity to apply. If your goal is challenging and you have a short time for accomplishment. You would add more intensity to your workouts. If you have more time for accomplishment, you can decrease the intensity and slowly increase intensity the closer you get to your targeted time. Intensity is like the gas paddle for a car. The less you press down on the paddle the slower you will go, you will burn less gas, and it will take longer to get to your destination. The more you press down on the paddle the faster you will go, more gas is burnt and you will arrive at your destination quicker. If you do not press down on the paddle, all you will do is set in idle, going no where. Do you see how important it is to know your fitness goals?

Are you ready to go for it now? Are you read to get the results you deserve? Are you ready to express great zeal, energy, determination, or concentration? Are you ready to exhibit strong feelings and/or an earnestness of purpose to achieve your fitness goal? Are you ready to have fun like Pam during your fitness journey?

All you need is to add Intensity. All you need is earnestness of purpose to achieve.

StayFit!

FitnessShock Exercise 101: Strength Training?

Do you want to completely change your body? Do you want to have a body that burns calories at a higher rate? Do you want the normal activities in life made easier? Do you want stronger bones, joints, and ligaments? Do you want a boost in your confidence and courage in your walk? Do you want to feel better about yourself?

If you said yes to any of those questions than Strength Training is what you need.

What is Strength Training?

Strength training is the use of resistance to counter against muscle contractions. Resistance can be your body, elastic bands, machines, weights, or anything that could be an opposing force against the contracting muscle.  Strength training is sometimes referred to as Resistance Training, Weight Training, Weightlifting, and Bodybuilding. Whatever you want to call it: Strength training is important to an overall health and fitness program.

Why is Strength Training important?

There are several benefits obtained via strength training. The most obvious is it makes you stronger. Of course your muscles is the focal point but your bones, joints, tendons, and ligaments are reaping benefits as well. Strengthening these connective tissues will promotes stability and a well-conditioned body that is less likely to be injured.

Strength training builds lean muscle in which increases the metabolism. Now, with an increased metabolism your body is a fat burning machine. You will burn more calories daily because of the new active lean muscle. Who does not want a body like that?

Strength training also gives us the platform, the blueprint to reshape our body. Muscle is a part of the bodies outer tissue in which gives us our form and some of our shape. With the correct strength training program you can focus on developing and increasing muscle for certain areas of your body that needs improvement. Who does not want to improve certain parts of their body?

Finally, strength training empowers you.  The increased physical strength, power, and muscular endurance improves the lifters confidence, self-esteem and courage. Strength training will make you feel better about yourself. Now tell me, if you don’t to feel good about yourself?

There are so many positive gains with strength training.

Don’t find yourself getting intimidated by the thought of lifting weights or by the buff fitness folks around the free weights at you gym. You paid to be there just like them. Don’t find yourself saying strength training will cause me to gain weight because we have learned muscle burns fat. Don’t find yourself spending hours a day on cardio workouts wondering why your body doesn’t develop in certain areas.

Find yourself by adding strength training to your health and fitness plan. Than you will find a new you and the importance of strength training.

StayFit!

FitnessShock Nutrition 101: Protein?

Now I know some of you are saying or have said, “Protein is for body builders, Protein will make me fat, I don’t want to get bulky and huge, Protein is not for me I want to be lean, Why do I need protein?”.

Did you know that protein is second to only water as the most abundant nutrient in the human body and all living tissue is made of the amino acids that are present in protein. These amino acids are what maintain the health of our skin, eyes, hair, and guess what, OUR MUSCLE. A body supplied with sufficient protein is a body that will be able to have the necessary building blocks to build muscle. The more lean muscle you body has, the less lazy fat it keeps. Based on those facts alone, “and there are more”, protein is necessary for fitness success.  Now if you have read this far, you have to be interested in finding out how you can add more protein to your daily diet.

You can find protein from all kinds of sources. There are natural sources for protein. For example eggs, chicken, beef, milk, etc.…. if it had a face, than it is protein. Also naturally speaking you can find protein in plants.  For example nuts, beans, rice, etc.… in which are considered incomplete proteins. An incomplete protein does not have all of the amino acids the body needs to build muscle. Incomplete proteins are best when paired up with a natural source of protein. There are also manufactured proteins. Manufactured proteins are your protein powders and bars. You can find protein supplements just about at any local store these days.  This is where protein can get just a little confusing and overwhelming. At the store you will see Whey protein, Whey Isolate, Casein Powder, Soy Protein, yada yada yada. How in the world can someone choose the right protein according to his or her fitness life style? We can go into detail regarding the differences of each and compare them but it is not necessary for this blog. I believe the answer lies right on the packaging label. When I purchase protein powder I look at the label and first see how much protein per scoop. Then second I see how much carb per scoop. My goal from the product is to get as much protein I can get with as little carb as possible. Carbs are our friend but we don’t want carbs to be our best friend. I will save carbs for another post.

How much protein do we need daily?

The jury is still up for this question. You can find tons of articles and post on this question alone. For this answer it really depends on your workout intensity plus duration and your fitness goals. I stand by the 1-gram to 1-pound ratio because it fits my fitness life style. My goal is to build muscle and burn fat. I have been implementing 1:1 for about two weeks. I will post a results update soon. All in all protein needs for one may not be the same protein needs for another. Here is a calculator by the University of Maryland Medical Center to calculate personal protein levels based on age, height, activity level, and your build.

http://www.healthcalculators.org/calculators/protein.asp

You can use the calculator to get your starting protein point. Than based on the results you are getting. You can increase or decrease the amount.  We are our own personal lab rat. LOL!

Here is a helpful link to a High Protein food list:

http://www.indoorclimbing.com/Protein_Foods.html

In conclusion, protein is necessary for your fitness journey.  Protein provides the platform for your body to repair and build muscle. Muscle is the platform for energy to burn fat.

StayFit!

Supreme 90 Day 88-90 “Endbeg”

Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning.   Sir Winston Churchill

Over 3 months ago I welcomed Supreme 90 Day to come along with me and be apart of my fitness journey. I wanted to see what challenges S90Day had and if this workout could take my body to the next level. I am what some might call a Fitness freak, a workout machine, that fit guy, that crazy neighbor that’s always jogging, or my daughter puts it “Dad your Buff”. I like my daughter’s description of me. But if I were to describe my self in one word or a phrase it would be impossible. Simply put I just like to workout and to keep my body moving.

Before S90Day I worked out with other similar programs. I worked out with Power 90, P90x, Insanity and Taebo. All of those workout programs have their pros and cons. I can give you specific details on what they are but I don’t think that’s necessary. The beauty of those programs is that they are available. They are easy to access, and easy to setup at home. They give the average human an opportunity to be fit and a platform to embark on a fitness journey. But most of all the programs will assist you with getting the body you have always wanted. Now, let me first be honest about my journey. I have learned that working out will change your body. You will build muscle and lose fat. But if your nutrition is not consistent and efficient; you will NOT get the results you desire. If working out is the key, than proper nutrition is the key chain that pulls of your workouts together. While doing s90day my nutrition was not on point until the last cycle. I noticed my weight stayed right at 248 and I started the program weighing 252. I knew than I had to focus more on my nutrition. Once I made a few changes to my nutrition, and I didn’t starve myself. I ended s90day weighing 239. Now weight is not a good way to measure fitness success but it does show progress in the right setting. My muscle mass has not change and my energy level improved.

S90day is an awesome workout and I love the workout times. The workouts are not to short or to long and they were very efficient but yet challenging. Utilization of the stability ball was awesome and I will be using the ball from this point on. The fitness instructor Tom Holland was great and very smart on how he designed the program. My body never got to a point where it was over worked and could not perform. S90day constantly keep my body in what I call a Shock mode. It never allowed my body to get adjusted to a particular workout. The scheduled layout for this program was excellent. All in all I would recommend this workout to anyone. I would recommend this workout to a stay at home mom, or to a fitness buff dude like me, LOL. It doesn’t matter. S90day can fit any individual at any level. You best believe I will do S90day again. What’s next for me? At this point I don’t know. What I do know is that I will “Endbeg”. Endbeg means that when ever there is an end there is a new beginning for me to embark on. Stay tune, and I will let you know whats next.

Stay Fit!

Supreme 90 Day 78 – 80 Review “Not losing weight! Uugh!”

Why do people focus completely on the scale and pay little to no attention to their muscle? The scale is over rated and muscle is under appreciated. The scale is worshiped as the key to progress and success; while muscle is overlooked and disregarded. There is a constant bombarding from the media with weight loss programs, weight loss supplements, and weight loss diets. I saw a commercial the other day stating that you can lose 30lbs in 30 days if you take this magic pill. So it is easy to be influenced and brain washed into worshipping the scale. Yes, it feels awesome when you place your feet on the mighty scale and see a decrease in your weight. Yes, it is easy and a simple process to measure fitness on the scale in some degree. What you should know is that when you weight yourself you are weighing fat, bone, water, and muscle. All four components of the body plus organs make up your body weight. So what are you really losing when the weight decreases on the scale? Is it fat, water, or muscle? What we should want and aim to lose is “FAT” but our goal should be to gain, build, and maintain muscle. Muscle not only looks good, but it is an active body component that burns calories. The more lean muscle you have, the more calories burned during and way after workouts. A pound of muscle occupies less space than a pound of fat. Which means you could weight the same or more but is smaller in size. Tom Venuto says it best, “Beauty may be in the eye of the beholder, but let’s face it – muscle looks better than fat”.

Let me some it up, focusing only on the scale will you lead too inconsistent and disappointing results; focusing on lean muscle and less body fat will lead you to a body that consistently burns and produce positive results.

There are ways to measure lean body mass and body fat. I will blog on the subjects in the near future.

Supreme 90 Day 78 – 80

I have 10 more workouts left. I am excited but in limbo on what I will do next. There is a good chance that I will do a round 2 for Supreme 90 Day. Also, I am interested in Beachbody Asylum workout, My FitnessShock HIIT workout, or P90x. I don’t know but definitely want some type of resistance. How about you comment and offer some suggestions.

Stay Fit!

Supreme 90 Day Review 74 – 77 “Excuses rejected solutions expected!”

My Uncle Bo defines excuses as “A Bunch of Patch up lies”! That statement seems kind of harsh but in some cases it is so true. It’s the attempt for self-justification, the act of making excuse for oneself. Yes, there are challenges starting a fitness journey and it is very challenging to change and break bad habits. Consistency and perseverance are hard to find for every workout. However, these difficulties doesn’t give us an excuse to stop or for some of us to start our fitness journey.

The time is now to stop looking for excuses on why you can’t but look for solutions for why you can. Live a life of expectancy, a life full of solutions. All of us want to be successful in our fitness journey, but the successful will only be the ones that reject excuses and expect solutions.

Supreme 90 Day 74 – 77

I am so strong now. My mental strength has increased so much. Supreme 90 day has been a nice guide on how to workout but also it has guided my mental game. I am so amped for my next fitness journey but I will enjoy this ride until the last day.

Stay Fit!

Supreme 90 Day Review 67 – 69 “Dress to Impress”

“Excellence is not a singular act, but a habit. You are what you repeatedly do.” Shaquille ONeal

There is a cliché that says, “Dress for the job you want and not for the job you have”. This is so true for job interviews and the business world.  But guess what? It is also true for fitness. I am not recommending that you go out buy some expensive fitness clothes and wear them to the gym in hopes of looking like that fitness model you see in the infomercials.

Dressing for the job you want is very impressive for the viewing audience but it does more for the self impression and self empowerment of the dressed individual. In our fitness journey, we must daily dress our minds for the fitness we want and not the fitness we have. We must make it a habit to put on our mental clothes of fitness success before each and every workout. This mental preparation stimulates the needed motivation for self-empowerment that produces self improvement. Make it a habit. As you dress yourself physically for your workout, dress yourself mentally for your outcome!

Supreme 90 Day 66-69

I had a great weekend. I fell off my nutrition and missed a workout because of Independence Day. But I must press forward and move one. That is what I like about Supreme 90 Day. The workouts are not locked into a specific day. You can miss a day, but can push the workout up on the calendar and not miss a workout. Of course you will not complete the workout plan as expected but you will finish. Fitness is not a weekend trip. It is a lifetime journey.

Stay Fit!