It’s very difficult to build up lean muscle mass . You need the proper combination of regular diet, exercise, & hormonal processes. It is a known fact that women do not secrete the same quantity of testosterone which men do to build up the kind of hefty muscles that men hold.

Instead, women secrete high levels of the hormone estrogen. The main reason behind the difficulty that women face while loosing weight is that oestrogen is a hormone that stores fat. Focusing on building lean muscle mass will actually help women with this problem.

We’ve already gone over why women should not be afraid of lifting weights. You won’t build the big, buff bodies of men just be a few sessions of weight training. When you build even 1-2 lbs of muscle, it will have a dramatic, and different look on you then it would a men. Women who lift weights tend to have long, lean sculpted muscles the help them improve their body composition.  This is because increasing lean muscle mass this will help women increase their metabolic rate.
The rate at which your body burns calories is called the metabolic rate of your body. Therefore, the greater your metabolic rate, the more calories you burn at rest. It is good to maintain some muscle rather than fat as muscles are more metabolically active than fat. This means that muscle needs more calories than fat to maintain or sustain them. So concentrate on building lean muscles in order to burn fat.

Weight training helps you more to shape your physique. This is done by body builders all the time. As mentioned earlier, women can learn something from the body builders and it is needless for them to have worries about building huge muscle.

It is quite easy to develop a basic dumbbell workout. All that you have to do is choose three to ten exercises that train your body and organise them into a routine. This simple and a straight method is enough for beginners.

Craig Ballantyne has but together a great, simple program called Turbulence Training. In this program, he shows you how to effectively burn fat using basic weight training and interval training methods. Click here for more information.

He also has a set of workouts specifically designed for women. Click here to learn more about these workouts.

If you want to lose thigh fat, get sexy legs, and build a perky butt and booty that you can be proud of for life, then this will be the most important article you ever read.

Nutrition is the secret to success for women when it comes to sculpting their bodies and losing thigh fat.

Do you keep a nutrition log? If not, you must start doing so!

Research shows you’ll lose more fat if you track your diet and write down what you eat.

Record every aspect of your nutrition for at least 1 week. Most people have no idea how many calories they are eating each day. Just doing that will help you lose inches.

Here are 3 more secrets to success if you want a Booty for Life…

1) The #1 diet secret to success is…

To remove excess sugar and processed foods from your diet and switch to cheaper and healthier foods. In the Booty for Life program, you’ll receive a complete calorie counter and meal plan guideline to help you identify the perfect fat burning meal plan for women.

2) Small nutrition changes can help you lose a lot of fat.

This can be as simple as committing to one small nutritional improvement per day (such as replacing your lunchtime soda with water) and one large change per week (such as setting aside time on a Sunday to shop and prepare for your weekly meals).

In the Booty for Life program, you’ll also get…

The reason you’re not ripped is because you don’t control your diet. Even I don’t really pay attention to my diet, I get compliments all the time about my physique. This is considering the fact that my goal is not fat loss or mass gain.

I workout for athletic and health purposes. The reason I’m able to control my weight is that I still eat rather healthy. My binging days are over, as are my trips to fast food restaurants. I rarely ever have soda and I stay away from sugary Starbucks drinks. Continue reading

Craig Ballantyne is the author of “Turbulence Training” an eBook that focuses on high intensity training using basic bodyweight and dumbbell movements. I passed over a few questions to Mr. Ballantyne that I get asked all the time. I’d thought I’d share a few of his responses:

How Should a Complete Beginner Approach High Intensity Interval Training?

Let’s start off by just defining Interval Training and how it differentiates from long duration, moderate paced training.

Interval training is basically just a period of harder exercise interspersed by periods of light exercise or recovery exercise, so you have your work interval which is your sprint or fast walk or you know, there’s many ways of doing it, and then you have your recovery interval which is where you’d slow down. That’s basically it.

Obviously, you’d do your warm up and your cool down before it and then you’d do several intervals in a workout and that’s it basically.

Here’s a sample interval training session.

This can go for bikes, elliptical, StairMaster, treadmill, whatever, so you would do your warm up and obviously you would do the same you’re going to do sprints on a bike, you would use your bike for warm up because you need to warm up specifically for the task at hand.

You do that for about five minutes and build up your intensity and then just around five minutes you drop the intensity down for about 30 seconds and then you’re ready to do your first interval. So, I always like to have people work around 30 seconds to 60 seconds as a general fat loss interval or someone who has intermediate fitness who has been doing fitness training.

If someone is a beginner then they can go with lower intensity but for longer intervals up to two minutes or so.

After you do your five minute warm up, then you set the machine up to an intensity that generally corresponds to what I call an eight out of 10 or nine out of 10 intensity with a six out of 10 being your regular cardio workouts so it’s something you can do for 30 minutes plus and 10 out of 10 would be as fast as you could possibly go.

So, we’re working around eight or nine for our intervals leaving a bit in the tank there.

 

What can an Advanced Athlete, who’s been doing Turbulence Training or following a similar High Intensity program do to drop those last stubborn pounds?

 

Cut back on processed carbohydrates, sugar, and grains, while increasing fruit, vegetable, and raw nut intake. And stick to the Turbulence Training workouts.

 

Should I eat 6-8 times a day, or 1-3 times a day for optimal health, performance, and physique?

 

They can all work, you just have to find the right diet that suits your personality, lifestyle, and schedule. It’s more about what you eat and how much, not so much “when you eat”.

 

How should a busy professional, who always seem to be on business trips, approach health and fitness?

 

Plan ahead. I travel 6-10 days per month and I plan ahead and everything stays the same. No excuse to skip workouts or eat bad!

 

Awesome tips from Craig Ballantyne! If you haven’t done so already, check out his eBook, Turbulence Training.

Earlier today we talked about four facts, or lessons, that we can learn from Dom’s training. Well, what exactly is Dom’s training?Dom’s training is actually very simple, and reminds of a post I wrote about fat loss: “Three Simple Principles for Easy Fat Loss.”

Principle One: Strength Train

Dominic’s strength training routine changes from week to week. He follows a simple split routine consisting of Chest, Legs, and Back. He’s actually lightened up on the leg workouts, but still trains chest and back heavy. Notice he doesn’t really do much direct arm work. Dom gets most of his arm work from chest and back. And if you ask me, he has a pretty impressive set of arms. Dom doesn’t exactly want to be some freaky bodybuilder here.

Principle Two: Metabolic Conditioning

All of Dom’s workouts are full body circuits designed to push his body to the max. But honestly, we do not use light weights. This isn’t some sort of 15lb dumbbell jazzercise workout. This is hardcore work designed to help you get stronger, faster, and leaner. We use movements that work multiple muscle groups at once, such as the Kettlebell Swing and Hindu Pushup, and combine them with cardiovascular activities such as Sprinting or Jump roping to develop intense, creative circuit workouts.

Principle Three: Eat More

Dom’s eating has improved dramatically over the past few months. His caloric needs are extremely high and all he needs to do to continue losing fat is to eat enough to recover, but not enough to put on weight.

The Decision to Train more Clients

I’m very proud of what Dom has been able to do in these few short months. One of the most important things I can ask for in a client is respect. When I first decided to train people, I had a whole bunch of people come to train with me for free. But no one came back, and I felt like I had wasted my time. Just before I made the decision to quite trying to train people, Dom was on my doorstep ready to workout. At first, he was just a training partner, but as time went on, we developed a strong trainer-client relationship. He respected what I had to offer, and took my advice for facts. We can all see the results he’s achieved.

I have two guys that train with me right now. Training both of them has made me realize how immature I was when I first decided to become a trainer. I’m a new person now, with greater knowledge, better workouts, and improved body composition. I’m now ready to take on the world of fat loss, one client at a time.

Stay tuned for more info.

The problem that I see with many people who start a fitness program is a lack of desire. I’ve been training since I was 13 years old, and programs were only effective when there was fire in my eyes and determination in my stomach. I wanted something and went out and got it. I paid no attention to see if I was really doing something right or wrong. Heck, I used to wake up at four in the morning and go for a run.

You don’t need to wake up at four or do anything crazy like that to achieve your fitness goals. Just use the following four principles to find that fire deep inside of you:

Decide What you Want

Photo by gserafini

It’s been knocked over you a million times. You need a goal. But so many people still do not have a clear and concise goal. Let me help you. Here is my goal: “To gradually improve my body composition as I improve and maintain my daily mobility, sound nutrition, and athletic capabilities.”

That is what you call a goal. My real goal isn’t to get a six pack, although I’ve said it many times before, what I have come to realize is that a shallow goal such as increasing your arms size, and getting a six pack isn’t really fulfilling. What makes me happy is knowing that I’ll be able to walk when I’m seventy years old, being able to make healthy decisions under peer pressure, and being able to play a sport that I’ve never played before and still be well-conditioned for it.

In short, a goal should be fulfilling. What makes you happy in the long-term?

Decide What You’re Willing to Do For It

Sacrifices need to be made, but which ones? For myself, it means choosing exercises that stress mobility as opposed to body parts. I sacrificed a strong posterior chain over big arms. It means choosing a veggie burger over a pizza when I’m with my friends. It means performing high intensity kettlebell movements as opposed to long-distance cardio. The GPP aspect of kettlebell training prepares you for any sports. Distance cardio is both boring and doesn’t do much for your athletic conditioning. However, distance cardio on an empty stomach may help you get leaner, faster, then GPP work. But we really do not know this, nor do I care much.

Are you willing to sacrifice the 4rth meal? Photo by ross0025

Those are my sacrifices NOW. But, here’s a whole list of things I’ve given up in the past few years:

1. Soda
2. Taco Bell
3. Starbucks
4. Used to eat indian restaurant food every week, up to 3 paratas (bread). Now i eat once a month, and can only eat 1 parata (bread)
5. Used to eat 10 rotis (another type of indian bread) each night for dinner. Now I’m good with three or four, and do not eat each night.
6. Subway – was a big part of my diet, but then realized how many carbs are in one sandwich. No more!
7. Salted Peanuts – Used to be addicted to these. Switched to plain almonds
8. Ready Made Protein Shakes – Lots of sugar, and not very nice on your wallet. Use regular whey protein and mix it at home with milk or water.
   

The majority of your sacrifices will come in the form of nutrition. But, you also need to ask yourself one more question: Will you be able to stick to your training program despite social and family pressures?

The social aspect is huge. You want to go to the gym, but your friends want to go to the movies. Which one do you choose. Which is more important?

Another aspect is entertainment. Some people are addicted to television and will not give up their only free time during the day to workout because of a show they’re watching. Are you even willing to give up your favorite shows to achieve your goal?

Establish Your Program

“What can I do to lose weight?”

Are you serious? It doesn’t take a rocket scientist to tell you that in order to lose weight you need to eat less and exercise more. There are thousands of programs out there. Start with your goal in mind, and choose your program. All you need is a program that makes a little sense. For example, if your goal is lose fat, then you shouldn’t be on a power lifting program.

Don’t be afraid to make mistakes. That’s how you learn.

And Get to Work

Once you’ve realized your goal, understand the sacrifices you’ll need to make, and have a decent program at your fingertips, the next step is to go out and do it. The more you delay, the less likely you’ll be to start. Stop saying to yourself, “Oh it’s Wednesday, let me start my program on Monday.” Who made it a rule that you can only start programs on Monday’s? The same people who told you that your Chest can only be trained on Monday’s.

If these four points don’t motivate you then… maybe this will:

Saturday, June 21, 2008

Saturday afternoon I was working at my father’s store in the city and a customer held up a five dollar bill. “I found this here. Did someone drop this?”

I said, “Yeah, maybe that old man.” So I grabbed the bill and politely asked the customer to stay there and watch the store for me. I glanced out the door and noticed the man a half block away. So I sprinted with the five dollar bill tightly grasped in my hand. Within a few seconds I hit the breaks and stopped a few inches in front of him. “Sir! You dropped this.”

The man turns around and I hand him the five dollar bill. He looks confused for a moment so I repeat, “You dropped this at my store.”

He says, “Oh thank you.” I nod as he takes out his wallet and puts the bill back in. As I am about to race back to my store, he says thank you again.

I walk back into the store. The customer is still there. I smile and say, “I found him.” Then I take care of the customer, noticing that I am not breathing and heaving like a maniac, as I would have almost 8 months ago.

I’m glad I incorporate sprints into my regular training. Can you imagine if I was a jogger? The old man walked slow, but it would take me a full minute to catch up to him. Anyone who has ever tried to sell a product or worked in a retail outlet knows that you have less than 10 seconds to sell a product to a customer. Sensing my urgency, that nice customer may have left after 30 seconds as opposed to 20 seconds, but the main point is that she would have left. Then I would have a store with no one in it, an open shop for the crack addicts that live a few doors away in government housing.

Then there’s the question of running after the man. For five bucks, hell for even one buck I would have run after the man. That feeling is just too heavy on my conscience. So running after the man to return his money was a necessity, not something I was obliged to do because I wanted to be portrayed as a nice guy. I’m not trying to impress anyone.

I’m just glad I sprint and I hope you sprint too.

Anyways, lets get to my training program.

Sunday, June 22, 2008

Sunday I met up with Dominic and Deeraj, whom I met on Friday. I shook Deeraj’s hands congratulating him on coming back to his second workout, since so few people do. For Deeraj’s second kettlebell workout, we performed tabata intervals of thrusters. Thrusters are basically a front squat into a push press. The first round was a warm up. The second round we kept track of total reps. I did 60, Dom did 63, and D-raj did 45. Not bad for a beginner. The final round was between me and Dom. Who could perform 50 reps the fastest. The catch was that you were not allowed to drop the kettlebell on the ground. If you did, it was a huge 30 second penalty. I did drop the bell, and so my time was 4:02, and Dom’s was 2:90. Dom says he squats in the gym 3 days a week. I think that’s what helped him out. Time to throw in some overheads and barbell front squats to round out my program.

Diet:

1 – Oatmeal w/ Milk, 1/ cup soybeans
2 – Bean Salad, Handful of Almonds
3 – Indian food, 1/2 cup soybeans
4 – Boca burger w lettuce & ketchup (no buns), 2tbsp peanut butter, handful of almonds

Monday, June 23, 3008

Gathered in the backyard once again, mentally and physically exhausted, Dominic looked at me with weary eyes at 2 in the afternoon. “What are we doing today?”

I smiled and I told him. Here was our workout:

Kettlebell Clean and Press
Burpees
Resistance band punching
Sprint

Round One: 5 reps C&P, 5 reps Burpees, 10 reps Punching
Round Two: 10-10-20
Round Three: 20-20-40

Times:

Round One:
Parth – 1:16:34
Dom – 1:2.71
D-Raj – 1:22.95

Round Two:
Parth – 2:18.38
Dom – 2:28.29
D-Raj – 2:12.05

Round Three:
Parth – 5:13.29
Dom – 6:27.90
D-Raj – 6:36.21



Diet:

1- Oatmeal w/ Milk, 1/2 cup soybeans
2 – Bean Salad, Handful of Almonds
3 – Bean Salad, Handful of Almonds
4 – Boca w/ Ketchup & Lettuce, 2 tbsp Peanut Butter, Almonds

Tuesday, June 23, 2008

Back at the store. Just trying to help my dad out because he has no employees right now. Tough times.

The challenge today was really just the diet. But I think I did good:

1- Oatmeal w/ milk, 1/2 cup soybeans
2 – Protein Shake, Handful of Almonds
3 – Indian food, 1/2 cup soybeans
4 – Boca w/ ketchup & lettuce, Peanut butter, Handful of almonds

Monday, June 16, 2008

Saturday morning I woke up excitement and elation as at approximately 4:55 I would be leaving New York in an airplane to Chicago for my cousin Rutul’s engagement party. Other cousins whom I have not seen for a long time, including Shimul and Tejas, whom I remember meeting when I was 9-10 years old, were going to be there as well. This was going to be the largest family gathering to date.

I spent the day packing, answering emails, and performing small chores and tasks throughout the day. One thing that did bug me was what I was going to eat at the airport and hotel. Every time I go on vacation, my diet goes down the tube. So my strategy this time around was try to eat as healthy as possible, to make up for all the junk I was bound to eat at the actual engagement party.

I decided not to train on Saturday, as I wanted to train my cousin Sagar on Sunday. Besides, Sunday night was going to be a bhangra party, so I would be burning off all the junk either way.

The drive to MacArthur airport was quick and easy. Two highways and a left turn later, we were in the long-term economy lot ready to unload. Just as my mom was asking how we would be able to walk all the way to the actual airport, a shuttle stopped right in front of us offering a ride. Within 15 minutes (or what seemed like), we were in our gate an hour and a half early for our flight.

My mom started eating the fried junk and sweats she had brought with her. I rolled my eyes and went out to explore some healthier options. The healthiest thing I could really consume was coffee. So I ordered black coffee at Starbuck’s knock-off, then went to the book store to grab my reading material. I bought a book about PR 2.0, which really didn’t turn out to be that great of a book simply because I already knew everything presented to me in the book.

My mom yelled at me for grabbing the coffee. I took out my almonds and started snacking. I eat almonds the way most people eat potato chips. But unlike potato chips, you really don’t feel like eating any more after the first 10 or so. You get your health fats, and you get some satisfaction.

Fast-forward to our connecting flight in Baltimore. Because my mom wanted to fly cheap, we bought tickets from Southwest. What my mom would find out later as we’re stranded in Baltimore with over an hour delay of our flight is that you can either get good service, or you can get a cheap flight ticket, but you can’t get both. As I sipped on a protein-packed over-priced smoothie and ceaser salad, my mom tried distracting her mind by doing a word-search puzzle. This was the reading material she had bought.

I passed the time by texting my cousins on our flight status and watching Comedy Central on the airport screen. We finally boarded at approximately 9 pm, and were in Chicago at 10:45. My cousin’s Nihar, Umang, and Sagar came to pick us up, most likely because they were all bored sitting at my cousin Rutul’s apartment looking at their engagement video from India.

Long-story short, the engagement party was a blast! Lincolnshire Marriot Resort is a bangin’ hotel, although extremely expensive. My uncle bought Sagar and I a beer and there was an open bar at the party, however I could not bring myself to drink in front of my mom. Even if I could, the only thing I know how to order is a beer.

Run-down of training:

Sunday June 15, 2008 – 9:30 AM

Warm up with Turkish Get-up – I taught Sagar the simple way of mastering this movement. Within 10 minutes, he was Turkish Get-up pro. I also taught him the Dumbbell Snatch and the Renegade Row. However, he was not able to perform the rows due to a wrist problem.

My Workout:
Dumbell Snatch 30 pounds 10-20-30
Renegade Rows 30 pounds 10-20-30
Time: 22:13.76

Sagar’s Workout:
Dumbell Snatch 20 pounds 10-15-20
Push-ups 10-15-20
One-arm Dumbell Rows 20 pounds 10-15-20
Time: 11:22.45

Evening: 9:00 PM

Intense Bhangra – Dancing is the best form of cardio. My cousin Umang kept coming up to me and asking me to show him some new moves. Bhangra has three basic steps and is much more rowdier than Garba. Think hip hop with a lot more jumping.

Umang and I invented some moves on our own and I’ll be trying come up with some new ones to display at the upcoming YJA (Young Jain Assocaition) convention that I’m speaking at.

Run-down of Diet:

Saturday, June 14, 2008

Breakfast: Half package of oatmeal with 1 scoop protein powder and milk. Handful of Almonds

Lunch: Two bowls pasta. Each bowl topped off with two tablespoons of olive oil.

3:30 – Handful of almonds & Coffee (low sugar, low milk)

8:00 – Ceaser Salad & Protien Packed Fruit Smoothie

10:00 – Indian food – Puri, Shak & Rus – Basically ate very little Puri (fried bread) and Rus (sweetened crushed mango paste) and capitalized on the Shak (Vegetables)

Sunday, June 15, 2008

After working out, my cousin and I showered and decided to go out to eat for breakfast with our other cousin Rachana. The rest of the family planned a useless ride to the temple (where they have free food). They dropped the three of us off at the pancake house (forget the name). The place was packed due to Father’s day, however we were in the places within a half hour.

Breakfast – Baked vegetarian omelet, Tea & Juice – Meal cost $33 for 3 people. Better food and better price than what the marriot was offering.

Went back to hotel and started walking around. We ran into our uncle and aunt, along with our Cousin’s Tejas and Shimul whom we haven’t seen since 9-10 years old. Darshan Masa (Uncle) bought Sagar and I a beer and we sat around cathing up on old times. I found out that Shimul was a great health cook and asked her if she would send me some quick and easy recipes.

We didn’t have much to eat the rest of the day. Sagar and I walked around and checked out the tent the engagement party was going to be held. Then we walked back to our hotel, took a nap until 3:45, then had some hotel room coffee as we walked around watching our cousin’s work their butts off while we just stood around pretending to be busy. Our jobs were to make sure that the place names were straight.

4:45 – Sagar and I were dressed and ready to move. Sagar had taught me some great useful things about how to tuck in your dress shirt, how to wear a tie, and how to get rid of the lint off your pants without a lint roller. Good exchange of information. Sagar gave me his grooming knowledge as I passed on my intense training knowledge.

6:00 pm – The entire family is out on deck taking pictures. Rutul and Shalvi (Rutul’s fiance), are out posing behind, next to, and in between trees for two rambunctious camera men. At one point they had all the male cousins lift Rutul up off the round as he was laying on our hands.

This session was followed by greasy apettizers, of which I did not eat much of at all. I just kept it on my plate as a strategy so that Pana Masi (Aunt) would not make me get any food. I also broke my soda fast of 6 months.

7:30 pm – The speeches had begun. The speaches were mostly about roasting Rutul and asking the million dollar question: How did a kid who grew up tormenting young children get such a cute, well-spoken Indian girl?

The speeches were followed by dancing. Rutul couldn’t even do simple side-to-side club dancing and here he is throwing his two-left feet out the door and performing three bollywood songs in front of a surprised audience of family and friends.

After the dances, we had a quck dinner, followed by the bhangra music. As I mentioned earlier, Umang and I invented a few dance steps and at one point entered „the circle“ to have everyone wooing at us. I taught the step to Rutul, who did a great job of executing such an advanced move.

Monday, June 16, 2008

1:15 AM – Sagar, Apurva, Umang and I are gathered around in the weight room watching TV and sitting on stability bells. The hours are ticking until my 6:00 AM flight, and we just want to revel in each other’s company for the last few moment. We’re also REALLY hungry and end up going on a pointless food hunt. Well, it’s wasn’t pointless. We walked around the entire perimeter of the hotel and I was able to see where my potential YJA session may be held on July 4&5.

It was a great weekend!

I took Monday off to unwind and sleep and will be starting my diet and training program again on Tuesday.

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My goal for the next 6 weeks is to lower my bodyfat percentage. I’ve taken this task before, however I failed due to crash dieting methods. My diet has been the main problem for me as I am 1) limited to what I can eat and 2) live in a culture centered around food. Hence, for me to break out of those habits has been very difficult. I’ve made some great progress and have done things that I thought I could never do. I’ve given up taco bell, soda, and starbucks.

I’ve also cut back on eating restaurant Indian food. Each week, I go to my dad’s store. At around 5 pm, I get really hungy and order some creamy Palak Paneer Saag and 2 to 3 parota. There is obviously nothing in the meal that contributes to my recovery or muscle gain. For those that don’t know, Palak Paneer is Spinach and cheese cooked with spices, lots of salt, oil, and some other things that aren’t good for you. Parota’s are a type of bread, flattened and covered with butter.

The following is a diet I’ve constructed to follow for the next few weeks:

5 AM: Protiein Bar, Oatmeal & Fruit
8 AM: Almonds
11 AM: 2 Veggie Burgers
2 PM: Cottage Cheese
5 PM: Almonds
Dinner – Eat Veggies only

This diet has approximately 150 grams of carbs, and 100 grams of protien. My previous diet consisted of about 220 grams of carbs and 70 grams of protein. I never had a problem with recovery, however I have noticed my weight go from 157 to 155 to 153 then back up to 157. Not sure about this, but I think it has to do with the amount of carbs I eat. Days I eat very little carbs I weigh less. When i eat normally , anything I want, i weight 157. So I know that my metabolism is high because I can eat anything i want and get away with it, however I won’t see any improvement in my body composition.

So the focus of my new diet is the following:

• Increase or maintain protien to help me maintain muscle mass and strength
• Lower carbs to burn fat, but don’t drop it too low so that it hinders recovery
• Both carbs and protein help with recovery, so the idea is to gradually lower carbs to a point where I’m eating low carbs but not hindering recovery. The same thing is true with protein. I want to gradually increase protein intake but not so much that I sacrifice my caloric deficit and store the protien as fat. In other words, everything I eat MUST be burnt up.
• Carbs should be gradually replaced by healthy fats. Fats also help with recovery and fat burning.
• I may be extremely carb sensitive, so I may need to lower carbs more than I think I do.

Training wise, I’ll be lifting first thing in the morning. This has to do with scheduling as I would rather do my school work and marketing during the day then have my day interrupted by a workout. It takes me 20 minutes to workout, but about an hour to rest, eat, and mentally recover.

Today’s workout wasn’t as intense as I thought it would be. I’m going to measure my workouts using an intensity scale from 1 to 10 (10 being extremely intense). So I don’t have a set program. I never follow set programs, so I’m better off gradually keeping track of my workouts and making little changes as I go on.

To improve today’s workout, I’m going to be doing the descending sets routine, but instead of just one exercise and resting a minute after each set, I’ll be alternating back and forth between two workouts. I don’t like jsut doing one exercise straight through. Alternating between the two exercises works better because then i don’t have to rest a minute after each set. I’ll just go through all the sets in circuit fashion.

Any thoughts? Suggestions? Feel free to comment.

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