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