Hello everyone, today was a rest day. Like I said before there will be extra rest days this week because Mike has to study and I am sick. Since we didn't today, lets talk about goals. You should generally have an idea of what your trying to do with yourself. If you don't then your lifts might not be as good for you. You could either want to be gaining muscle, burning fat, or getting strong (possibly all 3). Earlier this year I did Kris Gethin's dramatic transformation and well it's purpose was to do all 3 of these. My main goal was to lose weight though. His program was 12 weeks, but it required a lot of dedication. It had 2 separate sessions of cardio, a strict diet, and a ton of weight lifting. I'm pretty sure most of you don't have that kind of time so I'm just going to tell you the little weightlifting tricks he did to improve himself.
Tricks to burning fat:
Super Set: Doing 2 separate exercises back to back with no rest. For example if you're working out your legs, you could do a set of squats and with no rest you do leg press right afterwards. That is 1 set and it keeps your heart rate up and burns a little more fat. Also if your short on time it's a great way to speed up your routine.
FST - 7: This is one I've done before, but didn't explain it at all. Its where we do 7 sets of 12-15 reps with only 30 seconds of rest between each set. During your 30 seconds of rest you should be stretching and flexing your muscle to get your blood pumping. It's kind of like doing a mini interval cardio session and its good to throw one into your workout if you want to be losing your fat.
Tricks to building muscle:
Drop Set: This one is simple. After you've done your set with the weight you've selected, take some of the weight off and do another set. It shocks your muscles a bit and allows them to grow. Be sure not to drop off too much weight or too little because you're either going to feel nothing or you won't be able to do any reps. The good thing about this little trick, is that you can drop the weight multiple times and it gives you crazy burn.
I'm not sure if there's anymore. but these are the main 3 that I remember. So remember to create a goal and work from there. Now let's look at the things Mike ate today.
Mike's Diet
11 am: Bag of popcorn
3pm Grilled Chicken Sandwich and Curly fries
7 pm: Banana, Eggs, 3 Buns
10 pm: Macaroni and Ham
The bag of popcorn is pretty bad, but the rest is fairly decent, assuming the grilled chicken sandwich wasn't from Jack in the Box or something, but it does say curly fries so I'm not so sure... Even then it's a step up from the BigMac Meal and McChicken he ate the other day... Mike's slowly improving his diet, but knowing him, he will regress tomorrow...
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