holiday hangover (p90x update)

most holiday food is way too delicious to pass up and really not worth forfeiting; if you have been working hard all year then you can reward yourself. the key to holiday noshing is portion control, just sample everything instead of overloading on one thing. if you have been working hard and eating clean you probably will feel a little weighted down though, so just make sure you keep to your workouts (maybe even add in a little extra), and you will be fine. eating junk food is part of the fun around the holidays, so enjoy, just make sure you don't keep doing it after the holidays are over.


P90X update-
almost 60 days in now and still rockin it. i have actually gone away from doing the videos and started to just use the workout book. i find my workouts to be more fluid and more catered to me. anyways i continue to see improvements in flexibility, strength, and endurance. My last "non-recovery" workout i was able to do 30 chin-ups continuously, and over the entire workout (*8 exercises) i performed 150 pull up exercises! when i first started, i may have been able to do somewhere between 80 and 95. Fast loss has stayed pretty consistent, however i probably haven't progressed as much as i could have with the past two months falling over the holiday season and semi-poor eating habits. regardless, i am still loving the workouts and cant wait to complete the 90 days and start all over again (without thanksgiving and christmas).

Week 2 Phase 2

its been about a month since the last post and i love the progress i have made with P90x. not only have i started to shred body fat, my flexibility, endurance, and all around strength has increased. when i started i could maybe do 12 to 15 pull ups without stopping and i would be completely gassed; now i can do 15 to 20 for multiple sets! yoga was wierd at first but i love it now, its helped with everything. i wont post pictures/video until ive completed the 90 days just so i can show the entire program at once. i have also been encouraged by people who have been doing the workouts for years (multiple circuits of the full program) and the results are incredible.

i still struggle with the "eat right all the time" mentality, but as i see results, the less and less i crave junk food. if you can train your mind and body to block out the "instant gratification" mindset, then your desired results will come quicker.

take care and keep getting after it

p90x-two weeks in

ive done some pretty difficult workouts in my life, but nothing has been more difficult than p90x's plyometric and abdominal workout.  the plyometric training is a series of jumps, lunges, twists, and hops and you do them for an hour straight.  by the time i am done, i am soaked in sweat and completely fatigued.  the ab workout is done 3 times a week and it is a combination of 11 different exercises non-stop totally approx. 350 reps.  its awful.  i know by the end of 90 days results will come.  i encourage anyone who considers themselves in good shape to skip the gym for a few months and invest in this program, its honestly the greatest all around exercise i have ever experienced.  you might be able to bench press 300 pounds but if you can do that and bend over and put your hands flat on the ground without bending your knees, id be impressed.  keep training, and remember "if hard work pays off, then easy work is worthless"

p90x week one intro

in home workout

cant make it to the gym? no worries, try this in home workout-itll get you heartrate up and actually kick your butt a little bit.

This should take you about a half and hour and you should try and do it non-stop.

1. Squats 20 reps

2. Lunges 10 each leg

3. Punches 10 to each side (pivot right and swing right and vice versa)

4. Knee Raises 10 with each knee alternating

5. Down ups - 10 reps (drop down into a squat position then kick your legs out behind you so you are in a pushup position, then come back to squat, then come all the way up)

6. Pushups- 20

7. Situps - 20

8. Dips -15 (on the edge of a couch or chair feet out in front with knees slightly bent and touch butt to ground or until elbow is 90 degrees)

9. Leg raises 10 (lie on back and keep legs straight and raise together to make a 90 degree angle with your torso)

10. Pushups-20

Repeat 3-4 times pending on capabilities.

Should give you a good workout and get your heart rate up.

Good luck 

New motivation

Summer has come and gone but that doesn't mean we take it easy just because we're not taking our shirts off.  On the contrary, we want to begin our heavy lifting training again.  Now's the time to start piling on the plates and starting growing.  The key to putting on size and weight is form and muscle confusion.  We never want to repeat any workouts if we can, by doing so we force our muscles to break down and grow in ways they never have before so they are forced to get huge.  Good form is critical for muscle growth, try and grab a spotter if you can for heavy lifts.  Also remember that no one cares about how much you can lift if you look like an idiot doing it, first make sure you can do the weight without a spot and then move up.  Good luck soldiers 

summertime

summertime is the time to cut weight.  you work against yourself if you try and increase mass and size in the these months.  you are already more active and you sweat more, so you should use that to your advantage.  try something new, something you normally wouldn't do and you would be surprised at how much you might like it.  Try biking, swimming, and or running; or a combination of all of them.  Triathletes are, hands down, some of the best athletes in the world, not only because of their physical abilities but because mentally they are incredible.  i have experienced an ironman race first hand and have never witnessed a more triumphant spectacle as i did watching those competitors cross the finish line after 8-12 hours of exertion.  finishing a race of any kind is a pretty cool sensation and everyone should do it at least once in their life.  if you are not into racing, compete in something; you will be amazed at what you can do if you are actually working out for something rather than just yourself.  challenge yourself and you wont regret it.  keep the battle alive! 

Product of the Month

The people at Workout Warfare have been very involved in the supplement industry for a number of years. Every month we post a new supplement that we have personally tested and seen results. We are here to tell you what products work. This month we have chosen BSN Cell Mass.

Details
Supports: Muscles Growth and Density. Recovery from Training Sessions. Nighttime Anabolism. Repair of Muscle Tissue. Replenishment of Muscle Creatine, Phosphocreatine, and Glutamine Stores. Muscle Strength, Power, and Endurance. Correction of Creatine “Non-Responsiveness”, Muscle Carnosine Content, Resistance to Muscular Fatigue, Hydrogen Ion (H+) Buffering, Anaerobic Working Capacity of Muscle Tissue. AVPT (Advanced Volumizing & Performance Technology). Sodium Creatine Phosphate Matrix, Creatine Ethyl Ester-Beta-Alanine Dual Action Composite (CarnoSyn), Creatinol-O-Phosphate-Malic Acid Interfusion, Creatine AAB (Creatine Alpha-Amino-N-Butyrate). Muscle Cell Uptake Proprietary Matrix. Di-Calcium Phosphate, Cinnulin PF (Aqueous Cinnamon Extract)(bark), Di-Potassium Phosphate, Di-Sodium Phosphate.
Directions
Recommended use on Training Days: Serving 1: As a dietary supplement, mix 1 scoop with 4-6 oz. of cold water or any beverage of your choice immediately following your workout (on an empty stomach). Serving 2: As a dietary supplement, mix 1 scoop with 4-6 oz. of cold water or any beverage your choice, 6-8 hours before or after your post-workout serving (on an empty stomach). Recommended use on Non-Training Days: Serving 1: As a dietary supplement, mix 1 scoop with 4-6 oz of cold water or any beverage of your choice upon waking (on an empty stomach). Serving 2: As a dietary supplement, mix 1 scoop with 4-6 oz of cold water or any beverage of your choice, 6-8 hours after your first serving (on an empty stomach). Note: To prevent settling, stir vigorously and drink immediately. To ensure maximum results: wait 20-30 minutes after taking CELLMASS before eating a meal or drinking a shake; it is also suggested to use this product in full within a 30 day period. Do not store in direct sunlight, store in a cool dry place. Note: To maximize the effects of CELLMASS consume 120 oz. of water per day and a diet that is rich in protein and carbohydrates. Your body chemistry and weight will determine how long it takes to experience the effects of CELLMASS. Many users may notice the effects within the first 3-7 days of recommended use. Each week thereafter, the effects will become more pronounced. Other uses may notice the initial effects after 7-14 days of use. Again, the effects will become more pronounced each week thereafter. CELLMASS begins to induce its maximum effects in weeks 3-12. After 12 weeks of use, discontinued for at least 4 weeks. Store in a cool dry place.
Warnings
Before consuming CELLMASS seek advice from a physician if you are unaware of your current health condition or have any pre-existing medical condition including but limited to: high or low blood pressure, cardiac arrhythmia, stroke; heart, liver or thyroid disease; anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement, or if you are taking an MAO inhibitor or any other medication. Do not use if you are pregnant, nursing, prone to dehydration, or exposed to excessive heat. Reduce or discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations, occur. Please be aware this product contains the naturally occurring amino acid Beta-Alanine, which may cause a tingling skin sensation in some individuals similar to niacin flush. This effect should diminish after a few hours and should ultimately subside after days of continuous use. Although rare, individuals with the genetic disorder hyper Beta-Alaninemia should not use this product. CELLMASS is only intended for use by healthy adults 18 years of age or older. Keep out of reach of children.

Available at www.workoutwarfare.com or product information and Pricing contact our customer service department at
customerservice@workoutwarfare.com

summer time - circuit training

summer is full of activity, you are outside more, moving more, and therefore burning more calories. summer time is meant for shedding pounds and cutting, not for putting on weight. take full advantage of your increased activity and use the summer to trim that winter fat off and get lean and mean. you then have to make sure your workout is more "summer focused." try out some circuit training; your workouts will be shorter, but harder and have more of a cardio feel to them. heres a good sample workout: it takes an exercise from each a major muscle group and supersets it with other exercise from a different muscle group. this workout will work your core plus everything else at once. be ready to sweat.

Perform 3-4 times a week:

Do each circuit once through without rest- then rest for 2 minutes and repeat circuit 2 more times- then rest 3 minutes while setting up the next set of exercises. Do entire once through.

Should take about 40 minutes (not counting set up time)


Circuit 1:
Jump Squats x 12 reps
Bench Press x 12 reps
Dumbbell military (on balance ball) x 12 reps
Lawnmowers dumbbells x 12 reps

Circuit 2:
Lunges x 16 reps
Pull ups x 10-15 reps
Shrugs x 12 reps
Incline press x 12 reps

Circuit 3:
Dips x 12 reps
Dumbbell Flys x 12 reps
Straight bar curls x 12 reps
Plate chops x 12 reps

Circuit 4:
Step-ups x 16 reps
Bent over rows x 12 reps
Lateral dumbell raises x 12 reps
Hanging leg raises x 12 reps


Lets get it on....

pre-workout readiness

ive worked out morning, noon , and night and seen good results from all 3. for weight loss and all day energy, go for the morning. itll jumpstart your metabolism and leave you calm and with no anxiety to do it later. for mass build its better to go in the afternoon; you eaten more, youve worked more , and so you want to "press that stress." regardless of the time you go, you need to mentally and physically prepare yourself before you get there. plan your workout in advance, know what you are going to train and what exercises you are going to do. this makes for a much smoother workout, and it makes people think you kn0w what ur doing and that ur serious (we at workout warfare love "seriousness"). also by preplanning your workouts you are going over the exercises in your head and what has to be done by the time you leave the gym; so mentally you are already there and ready to go!

always eat something (about 1/2 hour) prior to hitting the gym, you feel more energized fueled; and you will for have a better workout. a small protein shake,(10-15 grams of protein) with a half of a banana is good. small protein bar (10-15 grams and 150-200 cals). again the sugar and amino mix with fuel you through your workout with good intensity.

something we at workout warfare really love is NO Xplode! its a nitric oxide booster that is taken preworkout. it has gotten mixed reviews from users but we at WW cant get enough. just a scoop of this flavored powder in about 5 oz. of water (about 15-30 mintues preworkout) gets you physically and mentally ready to get after it! the pump is always great and you feel like the gym is the only place that you want to be after taking it. what it does is increase the oxygen flow through your blood stream; so think of it like a semi-clogged drain being unclogged and the water is able to flow freely and effectively. be warned, after taking NO Xplode you may never train without it again! so; get some, get ready, and get in on....

NO Xplode available at http://www.workoutwarfare.com/

S.H.I.C. (super high intensity interval training)

WARNING! this workout is not for the faint of heart. it combines 3 separate types of training into one and truly will test your character.
1. supersetting-multiple muscle groups
2. high intensity-lower weight, higher reps, form focused
3. circuit training-constant motion with multiple muscle groups

Monday: muscles trained (Chest, Shoulders, Abs) - Do the entire group once without resting, rest for 3 minutes and repeat twice more

Benchpress x 20 reps
Decline press x 20 reps
Dumbbell flys x 20 reps
Decline pushups x 20 reps

Dumbbell military press x 20 reps
Lateral raises x 20 reps
Lateral rows x 20 reps
Shrugs x 20 reps

Hanging leg raises x 20 reps
Reverse wood chops x 20 reps
Oblique twists x 20 reps
Oblique planks x failure

Tuesday - Cardio (interval training for fat loss)

Wedneday- (Legs, Triceps, and Abs)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Squats x 20 reps
Clean and Jerks x 20 reps
Dumbbell lunges x 20 reps
Leg extensions x 20 reps

Skull Crushers x 20 reps
Dips x 20 reps
Braided rope pull downs x 20 reps
Single arm kick backs x 20 reps

Swiss ball crunches x 20 reps
Plate chops x 20 reps
Oblique extensions x 20 reps
Front planks x failure

Thursday - Cardio (interval training)

Friday - (Chest, Back, and Abs)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Incline Press x 20 reps
Dumbbell Bench Press x 20 reps
Decline Cable Flys x 20 reps
Swiss ball pushups x 20 reps

Pull ups x 20 reps
Bent over rows x 20 reps
Lawn mowers x 20 reps
Lateral pull downs x 20 reps

Cable crunch x 20 reps
Decline med. ball crunch x 20 reps
Kneeling rope chop x 20 reps
Superman planks x failure

Saturday- (Legs, biceps)- Do the entire group once without resting, rest for 3 minutes and repeat twice more

Front squats x 20 reps
Deadlifts x 20 reps
Single leg squats (barbell) x 20 reps
Leg press x 20 reps

Straight bar curls x 20 reps
Dumbbell hammer curls x 20 reps
Reverse curls x 20 reps
Cable fly curls x 20 reps

Sunday - Cardio (long distance/ medium intensity)

deadly sins

sugars, salts, simple carbs (white flours, starches, etc), saturated and trans fats... the deadly sins of eating. what do all of these have in common? your gutty, thats what. these are the major contributors to why America is obese and why, no matter how many situps you do, you stay fat. sugars are the worst, your body cannot break them down and so we store them as goo! simple carbs and starches are actually converted into sugar when your saliva breaks them down. Saturated fats andTrans fat are the killers though, they increase your cholesterol and have all sorts of other nasty side effects.
people ask all the time "how do i lose weight?" STOP EATING CRAP! its a really simple answer. food is delicious but, also dangerous. "everything in moderation is fine", except for the fact that moderation is relative and subjective , so moderation is not fine! LIMIT yourself to sugars, simple carbs, and red meats (kind of ok foods) but also train yourself to cut out certain foods altogether. (candy, fast food, etc...). Study and know what exactly you are putting into your body and you will be shocked to see what you find.

eating less and eating often is the golden rule-make it a lifestyle not just a fad diet
(pending on your schedule/weight/exercise regiment)
SAMPLE Diet Schedule:

7AM breakfast-400 calories

10AM snack-300 calories

12PM lunch-400 calories

3 PM snack- 300 calories

5 PM dinner-400 calories

8 PM snack- 300 calories

6 meals - 2100 calories

sledge hammers

your body can acheive and endure much more than you think. more often than not, your workout isnt as intense/great as it can be because of the mental wall that you yourself put up. the key to great workouts is to bring a sledge hammer, so that when you get to that wall you can knock it down and keep going when you hit it. my sledge hammer is the "countdown method." rather than counting your repetitions up and trying to see how many you can do, set your goal at the top and count down, that way your not done until you hit zero. set your goals higher than normal, grab a spotter and use him/her to get your last few reps. that way the next time you are doing it on your own, you'll mentally know that you have been there before and you can do it. the strongest people are those who love what they hate and fear; those that force themselves to do the things that they know are best for them, but also the hardest.

lets get to it and dont forget your hammer....


workout tip for the day: Abs

instead of doing abs at the end of your routine, when you tend to be more fatigued and willing to not take them as seriously, incorporate them into your routine.

Ex.
1. Squats
1.Crunches
2. Lunges
2. Hanging leg raises
3. Leg Press
3. Side Planks
4. Leg Extensions
4. Flat planks

Doing this allows you to focus more on your abs and not put them off to end when you're more than likely to quit early and not finish.

change

"change is the only way that we grow," its true with both mind and body. muscles need to be worked up, down, left, right, backward, and forward to truly reach their full potential. be creative with workouts. if you see someone in the gym doing something that looks out of the ordinary, its probably really good for you. you should never do the same workout more that once; ever. there are so many different ways to work muscles, both by isolating muscles and by working multiple groups. plan your workouts before you hit the gym so you know exactly what you are going to do, you save both time and you get a much better workout. you should switch your routine every 3-4 weeks. "muscle confusion" is the best way to increase both size and definition. if you go to the gym to "maintain," GET OUT. you are wasting your time and taking up equipment that someone else could be using. you should always be working towards something; strength, size, definition, endurance, or weight loss, . its better for you to not work at all then it is for you to do the status quo.

"no one has ever acheived greatness by reaching for something that it in itself wasnt great"
- A.C.Rose

commited

its easy to become disheartened. dont give up, the greatest rewards come from hard work. continually progess and improve at everything; diet, strength, and endurance. Learn from your mistakes and repeat your sucessess. if it helps, write things down.
If getting in shape and being fit was easy, people wouldnt be fat and everyone would do it. Remember that the more disciplined you are, the better results you will get; YOU control you own fate. also no matter how hard you think you are working or how long you have been doing it, think back to all the hours/days/months you didnt work hard and then you will see that your hard work is merely a fraction compared to what you havent done. know that when you "get serious" its for the long haul, there are no breaks or seasons. Just like breathing and sleeping are a part of your life, so should your committment be.

Workout tip for the day:
Try supersetting multiple muscle groups during workouts. the constant movement will keep your heart rate up and you will find your adrenaline increase as your workout progresses. this will help both build muscle and burn fat at the same time. 1 lb of increased muscle is equivalent to an additional 50 calories burned a day

Sample workout: Day 1 Chest and Biceps:

Group 1:

Bench and Straight bar curls

Group 2:

Decline and dumbbell hammer curls

Group 3:

Cable flys and cable curls

HIT

workout tip for the day:
hard vs. long, when it comes to cardiovascular training, is the key to burning fat. much like lifting weights, sprinting (or high intensity training) breaks down and destroys muscle, as it repairs and rebuilds itself it burns off the excess fat. the best part is, is that you dont sacrifice weight/strength, just fat. the downside to this type of training is that its hard. you will be soaked in sweat and exhausted when your done.

try doing this exercise 3 times a week: (treadmill, elliptical, stairstepper, or bike)

5-10 minute warmup- moderate pace 70%
10-15 minutes high intensity- 1 min. 100% 1 minute 50% (30 sec. works too if you're just starting)
5 minute cool down
Stretch

the key is going absolutely as hard as you can for the high intensity portion. i guarantee you will see the fat shred.

relentless

dont quit. you wont ever get what you want without dedication and hard work. dont compare yourself to your buddies, use them for encouragement and motivation. dont just ask people how to workout or eat right, do some research yourself, make sure the source is viable. never be ok with mediocrity, never settle. if you acheive your goals, pat yourself on the back and set harder goals. if you cant push yourself no one can. dont make excuses and say "i cant", rather force yourself to do things so that you can say "i did." if you dont like something because its "too hard" challenge yourself to do it until you like it. working out is as much mental as it is physical.

Workout Tip:
countdown instead of counting up- how many you have left vs. how many you've done makes you humble.

hard vs. smart

-"if you look forward to your workout, you are doing something wrong"- (arthur jones)
-"if you tap a stick of dynamite with a hammer it probably wont do anything, but if you hit it hard enough, well..." treat your workouts the same way get in, go hard, and get out. (jason statham)
-"if hard work pays off, then easy work is worthless." (nelly)

you should always sweat, and you should always become short of breath. you should be completely exhausted by the end of your workout. your rest should be low and your intensity should be high. both size and definition will come of this.
the gym isnt a place to socialize its a place to "work". if you have questions or comments, leave them for after the workout. dont try new things unless you know what ur doing. form is everything. cheating only gets you hurt. if you cant lift the weight with perfect form, you cant lift the weight. no one cares how much you can lift, afterall working out is about you and you only. you should be competing against yourself and no one else. if you cant beat yourself, you cant beat anyone. dont judge people in the gym, everybody has to start somewhere. never say never, love hating your workouts and you'll be fine.

lets get it on....

The First Blood

The First Blood:



Welcome to WORKOUT WARFARE. War is not a game. War is something you live, fight, and die doing. WORKOUT WARFARE is a company dedicated to your everyday battle and struggle to become who and what you want to be. You may choose your battles wisely or they may choose you, whatever the case is you must "Ready yourself for battle"



The people at Workout Warfare are dedicated to provide you with the battle knowledge and necessities you need to be victorious in any battle you face. At WORKOUT WARFARE.COM you will find some of the best Health and Nutrition Supplements to help you achieve your "glory". We will have weekly postings on current Supplements, Workout Routines, and Diets to help you win your battle not just inside but outside the gym.




This blog was created to support all of our Friends, Family, and Followers during their time of training. If there are any questions, comments, or concerns regarding your diet, your routine, or supplements please feel free to post some questions or comments.


Please Visit us on the web at http://www.workoutwarfare.com/



If your enemy is secure at all points, be prepared for him. If he is in superior strength, evade him. If your opponent is temperamental, seek to irritate him. Pretend to be weak, that he may grow arrogant. If he is taking his ease, give him no rest. If his forces are united, separate them. If sovereign and subject are in accord, put division between them. Attack him where he is unprepared, appear where you are not expected.- Sun Tzu, the Art of War