How fit are you? How fit do you wanna be?

Full body fitness, lean & muscular for life.

Lean, muscular and fit. For life!
Full body fitness series..

Train at a quicker pace, and pack on serious size in less time

After years of creating fitness training programs for athletes, fighters and regular Joes, I’ve learned this important fact: The best workouts involve a combination of heavy weights and fast, powerful multi joint exercises, with little (max 30 sec) to no rest between sets.

With my H.I.G.T ( high intensity group training ) routine, you’ll immediately follow intense iron work with explosive exercises like pushups, dips, pull ups and chins. By combining two and up to four exercises in a back-to-back sequence. You will improve your overall athleticism, and speed the fat-burning process.

My favorite result of this training style….never again will you have to do long boring, ineffective steady state cardio ( treadmill, jogging, stair stepper) to achieve ultimate cardio vascular fitness. Use my H.I.G.T to help chisel a leaner and more muscular body in just one month.

Visit AbFitt (Google) for more info and feel free to send in your questions

Dream big boys! USA VS cup 2010

All the key facts:USA and Ghana

The only previous meeting between these two sides was won 2-1 by Ghana in the group stage of the 2006 World Cup.

Ghana are only the second African team to reach the knockout stages in two consecutive World Cups. Nigeria were the first team to achieve that feat in 1998.

The Black Stars’ last three finals goals have all come from the penalty spot.

If he plays, London Donovan will beat the USA’s all-time record of 11 WC finals appearances, previously held by Cobi Jones and Earnest Stewart.

African sides have won two of their five games against CONCACAF teams, drawing twice and losing only once; the USA beat Algeria to secure their place in the 2nd Round.

50% of the goals the USA conceded in the last three World Cups have come from set-pieces.

Ghana’s last five wins in international games have seen the Africans beat their opponents 1-0.

The USA have lost three of their four knockout matches at the World Cup finals, conceding eight goals in the process.

Asamoah Gyan has netted 50% of Ghana’s goals in World Cup finals so far (three out of six).

If the USA beat Ghana it would be the first time since 1930 that the US team has won two consecutive World Cup matches.

Carbs, use these, stay away from that!

* Oatmeal – I like the slow cooked version but the quick one minute is fine. I have oatmeal with my first meal every day. It is a great slow digesting carb.
* Steel Cut Oats – Similar to oatmeal. Slow digesting carb.
* Fruit – All fruits are great but some are better than others for different reasons. Blueberries are at the top of the list for antioxidants and bananas are great for post-workout carbs. The majority of them digest faster than complex carbs so they are best used in the AM or pre and post workout.
* Vegetables – Like fruit you really can’t go wrong when you eat veggies. During the off-season all veggies are great to have but when you are looking to diet I stick with just the green ones as they have less calories and net carbs. Veggies are a great source of fiber. Try to have some in every meal.
* Sweet Potatoes/Yams – Tasty slow digesting carb. Add a little Splenda and you will be in heaven.
* Brown Rice – Staple of a slow digesting carb.
* White Rice – Faster digesting carb. Not a big fan as I think the brown rice is better overall option but white rice is good to have in the off season as it gives you the ability to bring in the carbs and calories need to grow.
* Whole Wheat Bread – I like to have Ezekiel bread as it is not processed and not made with white flour. Great slow digesting carb.
* Cream Of Wheat – Substitute for white rice. Faster digesting carb.
* Cream of Rice – Substitute for white rice. Faster digesting carb.

Carbohydrates That You Should Stay Away From:

* Cereal – Most cereals today are loaded with sugar. Oatmeal is a better option. Add some blueberries and Splenda to it and I promise it will be as sweet as you need. On top of that you will be getting a much healthier carb source.
* Candy – Loaded with sugar.
* Chips – Loaded with simple carbs and bad fats.
* Ice Cream – Loaded with sugar.
* Soda – Diet version is fine but the regular stuff is just sugar water.
* Sugar Juice – I am not a big believer in any kind of juice even most fruit juices as they are mainly sugar water. I would rather eat the entire fruit which has all the nutrients and is better for you.

Protien is key to a lean fat free body, for life!

Good Sources Of Protein:

* Egg – Grand Daddy of all foods. I like to have 1 whole egg for every 3 whites. So breakfast might include 6 egg whites and 2 whole eggs.
* Liquid Egg Whites – This is just pure egg whites. More convenient than cracking all the eggs and discarding the yolk but will cost you a little more.
* Skinless Chicken Breast or Cutlets – Lean, inexpensive, high quality protein; staple of every diet.
* Lean Ground Turkey – Lean high quality protein. Little more expensive than chicken breast.
* Top Round Steak – Lean cut of meat. Has more fat than chicken but great source of meat. Definitely something you want to have in the off-season and can be eaten while dieting in moderation.
* Filet Mignon – Tasty lean cut of meat. Expensive but worth it every once in a while.
* Buffalo – Lean red meat, very tasty but super expensive. Give it a try.
* Flounder – Inexpensive lean fish.
* Cod – Inexpensive lean fish.
* Pollock – Lean fish.
* Wild Salmon – Healthy fatty fish. I get my salmon wild because the quality is a lot better but that results in a higher cost.
* Canned Tuna – Lean inexpensive fish. If you worry about your sodium you might want to cut down on this. Make sure you get the one in water not oil.
* Turkey Bacon – Leaner than regular bacon, not something I have all the time but I am a bacon lover so adding this to my breakfast in the off-season is something I like.
* Lean Ground Beef – Make sure you get something that is at least 90% lean. This can be a great off-season source of protein.
* Cottage Cheese – Slow digesting form of protein. Great for having when you have to go a long time in-between meals and also excellent to have before bed.
* Pork Tenderloin – Inexpensive lean protein.
* Wild Sea Bass – Lean high quality protein. Expensive side.
* Wild Swordfish – Lean high quality protein. Expensive.

Protein That You Should Stay Away From:

* Skinned Chicken – The skin just adds extra fat that you don’t need.
* Breaded Chicken – The bread crumbs adds simple carbs that you don’t need.
* Deli Meat – Made with too many chemicals. Low quality of meat.
* Bacon – Too Fatty, but so tasty. I love this food but it is not the best for you.
* Farmed Fish – Have less omega-3s than wild fish, recent studies show that the farm raised fish’s fat is very unhealthy.
* Fatty Ground Beef – Any ground beef that is below 85% is too fatty for me. Yes, they make tasty burgers or meatballs but that amount of fat is just too high to have on a regular basis.
* Fatty Cuts of Red Meat – Just look at the steaks, if the outside of the steak has some fat on it but the body of the steak is all red then that is fine. All you have to do with those steaks is cut the fat off the edges. If the body of the steak is riddled with white fat you are getting a low quality highly fatty steak that might taste good but won’t be good for you.

Rich Fit / Fit Facts..

1) The more you stick to what we were designed for as animals — lifting rocks, carrying carcasses, and generally just fighting against gravity — then the better off you are. What that means is using free weights over machines. One problem with machines is the fixed pattern of movement. For that same reason, I think dumbbells are a better choice for most exercises than barbells, particularly if you’re dealing with an athletic population.

2) Want Great Abs? Then Do Your Squats!

Abdominal specialization for athletes? It could happen, but the abs actually have very little potential for strength increases when compared to other muscles like calves. Along with the grip, the abdominals are the least likely to improve with training. Some of these guys can claim all these poundage's used in ab training, but it’s actually the psoas doing the work. If you truly isolate the abs, after six to eight weeks an athlete will plateau the rest of his life. Research has shown that the most coordinated athletes master the most difficult abdominal exercises in six to eight weeks. The only things that increase abdominal improvement are squatting and deadlifting.

3) Chins: The Upper Body Squat

The chin-up and its variations should be considered an “upper body squat” because of its mass-building qualities and its ability to quickly increase functional strength. Chin-ups involve the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. A chin-up specialization program will not only build impressive width and thickness to your back, but will also pack solid inches on your arms by promoting growth on your biceps, brachialis, brachio-radialis, and pronator teres.

Don't forget your fat!

Many searching to better both their health and bodies fear fatty foods, but they shouldn’t. The basics for muscle growth and keeping body fat within reason are calorie control and a proper provision of nutrients. Although fatty foods can be caloric, they provide nutrients that many other bodybuilding foods do not. These healthful fatty foods can be excellent choices during mass-gaining cycles and, by making some adjustments in total calorie consumption, they can even be a crucial part of a cutting cycle.

If you want to provide your body with all it needs to stay anabolic and keep body fat in check, you should make certain you’re taking in the proper balance of all the fatty foods you need.

Good sources:

Red meat

Fit Firefighter? Maybe not!

The Firefighter Combat Challenge is held around the country in many regional events. Thousand of spectators witness the best of the bravest, in full bunker gear and breathing apparatus performing the physical demands of real-life firefighting in a linked series of five tasks: climbing the five-story tower, hoisting, chopping, dragging hoses and rescuing a life-sized, 175-lb. "victim" as they race against time and their opponents.

The event inspires many smoke eaters to a higher level of physical conditioning. Unfortunately, those who need to be inspired most, rarely hear the call.

Many of America's firefighters are not up to the standard of passing CPAT, never mind the Combat Challenge. There is resistance within the ranks to embrace physical conditioning programs because of general laziness and fear of reprisal. Both union and management see only the risk and expense, but not the long term benefit, reduction of risk, and saving of millions in health care and workmen's comp costs.

The Challenge helps bring the concept of the fit firefighter to the forefront, for all to see. Getting the boys out of the back room and into the weight room is the clear message. With that in mind, I'd like to offer a training program, designed to improve abilities and work capacity, within the five events featured in the Challenge.

Years of long shifts, intense stress, and downtime spent filling up on five-alarm fast foods have taken their toll on the bodies of America's Bravest. So AbFitt sounded the alarm--and came to the rescue. First stop: Chicago. With the help of personal trainer Dave Gould; nutritionist Brian Jackson and trainers Carrie Smith and Arnold Perez, of 24HR fitness Clubs, we designed an intensive diet-and-exercise program to manufacture muscle and burn fat. Next, we took the same challenge to New York and some flabby members of the FDNY. Then on to the home of AbFitt the Allentown FD. I want to thank those fire fighters who took part in this year long study. Great job guys!!! AbFitt is Americas firefighters first tool in living a fitness lifestyle.

After just 5 weeks, firefighters in both cities saw remarkable results. Some cut their body fat by a third. Others layered on lean muscle. But the best result? These strategies can help you build a body of heroic proportions, too. I continue to work personaly with each of these Fire eaters as we move forward with more intense training and zeroing in on the proper diet and supplementation. Stay tuned for individual stories to come.

1. Direct your efforts

Most resistance exercises require you to move only forward and backward or up and down. But if you train in additional planes--side to side and diagonal--you'll burn more fat and use more muscles with each move, according to Hays. The following multiplanar moves were staples of the firefighters' program.


Lunge forward with one foot and back to the starting position, then step out to the side. Return to the middle and step to the other side with your other foot. Next, pivot on your right foot to lunge back at a 45-degree angle with your left foot. Then pivot on your left foot and step back diagonally with your right foot. Do one or two sets of 12 reps in each direction.


Standing on one foot, jump out to the opposite side and land softly on your other foot. Immediately jump back in the same fashion. Repeat the same type of jump forward and backward, as well as diagonally. Do one or two sets of 12 repetitions in each direction.


Perform a standard squat, then step forward with your left leg and squat again. As you rise out of the squat, bring your right leg forward so it's even with your left, then take another step forward with your right leg and squat. Next, take a step back with your left foot and turn it at a 45-degree angle, so your toes are pointing to the side, then squat. Bring your left foot back and repeat the move with your right foot. Do one or two sets of 12 repetitions in each direction.

2. Drill your core

The firefighters did core-stabilization moves like the Swiss-ball long-lever crunch while adhering to a strict tempo: Crunch forward for a count of 2, pause for a second, then lower your body for a count of 4. "The core is slow to fatigue," says Perez, and this slow tempo provides the necessary stress. Perform core exercises early in your routine, when your energy is high.

3. Hit the floor

Once you've mastered the multiplanar lunge, start the move holding weights at your shoulders. As you lunge, lower the weights toward your toes and touch them to the floor. Then, as you push back to the starting position, press the weights overhead.

We call this move a multiplanar lunge matrix, and the benefits are as cool as the name. By bringing the weights to the floor, you stretch your lower back, hamstrings, and glutes. You also increase the amount and intensity of work you do by moving the weights through such a large range of motion.

4. Snack smarter

5. Keep your balance

As with their snacks, the firefighters' high-protein "diet" meals weren't the flab busters they seemed. "Eliminating things like fruit, whole grains, and yogurt is not a long-term solution to weight maintenance. What's more, by cutting out certain foods, the firefighters were also handicapping their health. "Yogurt is full of good bacteria, which can aid your immune system. "These guys are in such stressful, dangerous conditions that they need all the help they can get to stay healthy. Bottom line: Stick with a ratio of 50 percent vegetables and fruit, 25 percent whole grains, and 25 percent lean proteins.

Spread those wings when it comes to your training.

Cross training incorporates multiple elements of physical fitness-strength, flexibility and cardio, among them-into a routine that helps you take your fitness to the next level. As gym memberships and personal trainer use continue to rise in popularity, new and long-time fitness buffs are increasingly turning to cross training as a way to increase overall physical health, reduce the risk of injury and breathe new life into stagnant workouts.

What is Cross Training?
A standard cross training routine blends cardio, strength and agility and flexibility exercises into a multi-day workout program, effectively working the entire body. The rationale behind cross training is simple: the more fit you are overall, the better you'll perform in any activity.

Additionally, if your body is both strong and flexible, cross training means you're less likely to sustain serious injury during workouts and more likely to recover faster if you do get hurt. And when you're recovering from an injury, cross training provides the added benefit of helping you maintain your fitness level until you can resume your favorite activity. Runners who need to lessen impact on their joints for example, can continue cardiovascular training on an elliptical trainer.

Total-body Workout
While sports like rowing and skiing come close, no single form of exercise truly provides you with a total-body workout. Cross training does just that.

Think of it this way: if you're an avid cyclist can easily ride 50 miles, you might think that you're in peak form. But then you get into the swimming pool and you find after a few laps that your arms are tired and you're feeling all-over body fatigue. Despite having great leg and cardiovascular strength, you've discovered weakness in your upper body you didn't realize was there.

With cross training, you might add swimming to your cycling routine, and by doing so you'll begin to work all of your major muscle groups, and improve your overall health, strength and fitness level. Professional athletes have long been fans of cross training: football players take dance classes to improve their footing on the field, while baseball players look to increase their leg strength in order to maximize their overall power when they swing the bat.

What to Include in a Cross training Routine
With cross training, you can mix and match activities to create a workout that suits your body and keeps your interest.

If you're a runner, you might add strength training with weights to the mix; if you're a devoted yogi, incorporate jogging on the treadmill or hit the trail outside. The best cross training programs include at least one cardio, one strength and one flexibility component, but as you grow stronger and more fit, consider adding in additional exercises from each of these areas.

Good cardio exercises to include in your cross training program include walking, jogging, running, skating, cycling, skiing, rowing, swimming, hiking, dance or aerobics or using elliptical trainers and rowing machines.

When it comes to adding strength-building exercises to your cross training routine, look to free weights or weight machines, and good, old-fashioned calisthenics like push-ups, chin-ups and sit-ups. Some forms of yoga, like Ashtanga and Power Yoga, require you to bear your own body weight and are good additions to your cross training routine.

General stretching is a great way to incorporate flexibility exercise into your cross training routine. Yoga and Pilates, in particular, also focus on helping you develop your core strength, which helps protect your back from injury.

Glutamine is a rock-solid choice for workout recovery, muscle growth and a stronger immune system.

guest model: farleybasset

After a weightlifting session, one of your first concerns should be recovery. The faster you can recover, the faster your muscles can start the growth process. Glutamine is, hands down, one of the best supplements on the market today for aiding recovery.

In a study presented at the 2004 American College of Sports Medicine national conference, male subjects underwent an exhaustive training session and then took either glutamine or a placebo for six days. After six days, each subject had his power measured and then performed the same exhaustive training session. Subjects who received the glutamine supplements experienced no drop-off in power from the first to the sixth day. The placebo group was found to have a decrease in power after six days, indicating their muscles were not fully recovered. Additionally, the glutamine group was able to train longer before becoming exhausted on the last day compared to the first, but the placebo group showed no improvement.

The lesson? Taking glutamine supplements between training sessions may help speed recovery so you can start growing faster and get back into the gym quickly.

Cotto back on top!

Former two division world champion Miguel Cotto (35-2, 28 KOs) has taken over another division, dethroning previously unbeaten WBA super welterweight champion Yuri Foreman (28-1, 8 KOs) in nine rounds on Saturday night in the first fight card at New York City’s famed Yankee Stadium site in 34 years. Now trained by Emanuel Steward, Cotto looked extremely sharp outboxing Foreman over the first six rounds and in the seventh stanza Foreman’s right knee buckled compromising his mobility. Someone at ringside threw in a towel in the eighth round and people entered the ring, but referee Arthur Mercante Jr. threw everyone out and resumed the fight. Cotto continued to batter Foreman dropping him with a left to the body in round nine and the bout was then waved off. Time was :42.