FinanceSpartan 
"With the right ATTITUDE anything is possible; with the wrong one, the entire world's resources will not suffice."
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First of all have in mind that Nothing is a matter of "Luck," and Everything is a matter of what we do with the Choices we face in Life. Unfortunately "Lack of Luck" is a phrase too many people use to justify their mediocrity.
Besides, I rather be the Worst among the Best than the Best among the Worst.
This is what I do when I want to get RIPPED:
Cardio first thing in the morning (with an empty stomach) on Work Out days. 30 minutes divided in 3 stages:
Stage 1: 5 minutes = heart rate between 60% and 70% of maximum.
Stage 2: 20 minutes = HIIT (High Intensity Inteval Training) - 1 minute as hard as possible, to get the heart rate to around 80 or 85% of maximum, followed by 1 slow minute to drop the heart rate to around 65%, and repeat the cycle.
Stage 3: 5 minutes = heart rate between 60% and 70% of maximum.
I normally workout this way:
Monday = Chest and ABS.
Tuesday = Bicep and Tricep.
Wednesday = Rest.
Thursday = Back and ABS.
Friday = Calves, Shoulders and Traps.
Saturday = Legs.
Sunday = Rest.
For legs: 5 exercises - 6 sets each - 10 reps.
For calves: 3 exercises - 8 sets each - failure.
For ABS: 3 exercises - 6 sets each - failure.
For the rest: 4 exercices - 4 sets each - 8 to 12 reps.
For all: Tempo 3-0-3-0
Very short rest between exercises and sets. Finish the entire routine in no longer than 60 minutes. Change the routine exercises, or at least the exercise order, every week.
I practice Juggling everyday during my lunch time to speed up my metabolism again (and develop certain brain abilities).
Therefore, I speed up my metabolism in the morning with cardio, in the afternoon with juggling and in the night with weights. This allows me to eat between 4,500 - 5,000 calories everyday and still keep my body fat under 12% year round. |
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