Hey everyone,

I just completed week 3 of my 16 week cycle. I pro form a different workout routine every week. All exercises are done in supersets. Below is the workout video for week 3 .

The exercises that are pro formed in the video are:

1. Squat with Bodylastic Resistance Bands
2. Standing Chest Press with Bands
3. Stationary Lunge
4. Standing Rows
5. Shoulder Press
6. Bicep Curl
7. Standing Rotations
8. Hip Thrusts

The 3rd Week Of My 16 Week Journey To Six Pack Abs - March 5 - video powered by Metacafe

Hey Everyone,

I realize that not everyone has the time to go outside to go jogging, biking or running. There are definitely other alternatives. Especially if it is very difficult to make the time to do your cardio or if your are just on a tight budget. I also recommend keeping a exercise journal nothing fancy just a notebook. This will help you keep track of your progress and it also encourages you on those days you do feel like working out.

The following is a list alternatives to jogging:

• Jump-Rope
• Stationary Bike (Check Wal-Mart Bikes under $100)
• Aerobic Dvds (Amazon always has great deals)
• Running in Place
• Treadmill
• Step Workout

One of my favorite alternatives are the Billy Blanks Tae-Bo Dvds. Check out the clip below.

Hey everyone! I hope everyone had a great Memorial Day weekend. Sorry for the delayed posting, but unfortunately my internet connection was down for the weekend.

I had a very good weekend. I was able to get my workout in on Friday and on Saturday I did my 2 mile Jog with my weighted vest with my son again and rested on Sunday.

Since I am up and running now I updated my food/workout journals and added Fast Food Nutritional Guides.

One of the things that I find that is difficult with a home gym is keeping focus on your goal. Initially when you first start your on fire and no one can stop you. Then 3 weeks into your routine you stop and lose your focus. I believe that if we find some way of finding accountability for our actions we would be able to keep focus on our goals. For example; writing this blog helps me keep focus and gives me a sense of accountability and is one of my methods in keeping myself motivated. Initially when I first started my routine my motivator was a 16 week AB challenge presented by http://www.iwantsixpackabs.com .

If you can find a accountability partner someone that you can go to and that will stay on top of you this would be ideal. An accountability partner does not necessarily have to be a workout partner. It can be a friend or relative that you can go to for encouragement.

The ultimate goal for your workout/eating should be a life style change. Changing your diet and adding a workout routine should not be a temporary but rather a permanent lifestyle change.

Talk to you guys later,

Jason

Well I hope everyone is doing well and looking forward to the 3 day weekend.

I just uploaded my May 22,2008 Daily Food Journal for you guys to review. Click on the download section to access the file.

Yesterday I went out to the park again with my son and we did a 2 mile jog. I had my 20lb weighted vest which helps with the intensity. I took it easy because it was the first time my son did a 2 mile jog and I have to say he did a great job.

Jogging is great for your cardiovascular health and also is one the most popular exercise that is out there(Its also free J). You see everyone doing it. For the most part it’s inexpensive and you can do it anywhere. Gives you time spend with you friends and family. At the same time you’re getting all the health benefits that jogging has to offer.

Some of the benefits of jogging are improved muscle strength, heart health, stress relief, and immune system. Jogging overall helps you both physically and mentally.

Once you incorporate Jogging in your routine you will definitely start losing weight and you will start feeling better about yourself. You can start by Jogging once a week and gradually increase the intensity on a weekly basis. Keep track of your progress with a journal. At first a journal can be cumbersome but you will definitely reap the benefits. Someone once told if you do some for 30 days it becomes habit. I would suggest that you try it for 30 days and let me know how it works for you. Now keep in mind that before you go out jogging I highly recommend seeing your physician to make sure its okay.

If you guys have any questions, comments, concerns or suggestions. Please feel free to post them and I will respond right away.

Later and God bless,

Jason

Once again I am back. I was really tired last night and I was not able to update my blog. My workout was really tough last night. I basically repeated the same workout that I did on May 19th, but I attempted to increase the intensity with little success. My workout will change on a weekly basis. The purpose of this to constantly surprise my body without the fear of having my body plateau.

I also incorporate Supersetting. Supersetting is a training method in which you do two exercises, one after the other, with no rest in between. You have the option to workout the same muscle or different muscle groups. This can be very difficult especially if you are going from doing to pull-ups to doing push-ups…ouch!!! The truth is that it works or at least at has worked for me. In my opinion this is closest thing to a “Magic Pill” and also eating right (which I have still have a hard time doing). Some of the benefits of of Supersetting :

• Decrease Workout time
• Making your workout more interesting
• Helps you build muscle (More Muscle means faster Metabolism

Again this is just my opinion. If you guys have anything to add please do so. You comments, constructive criticism, concerns are always appreciated. Sharing this knowledge with one another will help us achieve our weight loss goals together.

I :-(. Click on the link below and can view the my workout/food journal for May 21 :

may-21-2008-food-journal

may-21-2008-workout-journal

If you notice in my workout journal I incorporated the Bodylastics Resistance Bands. The resistance level of the bands are determine by the color.

You can add multiple bands increase the resistance and your workout. In my workout journal when I am doing “Standing Bicep Curl” I use a combination of Orange and Red bands which is 43 pounds of resistances. The Orange Band is 30lbs and the Red is 13lbs.

Well thats all for me. I hope you guys have a good day.