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