Get Your Day Started Right with These 5 Rich/Fit Fit Tips.

1.  Try to perform cardio first thing in the morning for maximum fat burn. Eight hrs of fasting during sleep leave little to no carbs to burn for energy, this causes the body to turn to fat stores for energy. If you keep it to an intense 20 min session lean muscle tissue will not be sacrificed.

2. Make sure your first meal of the day is high in protein and a slow digesting complex carb. I start my day with a whey protein shake with a bunch of added ingredients to get my metabolism cranked and my body the fuel it needs to prepare for the day ahead.

3. Plan your workout in advance, you have to have a game plan in order to reach any fitness goal. Never go to the gym without a clear intention. Visualize each exercise each set each rep. If you see it in your head first you will be amazed at your performance in the gym.

4. Mix it up in the gym, do new exercises, change reps and sets everyday. Look for a beginner the initial stress of weight training will cause changes but for more experienced trainers ya got get creative. Remember the body responds to change in order to adapt.

I divide my training month into four phases.. WEEK 1) Full body super sets- 3 sets of 3 continuous exercises for each muscle group performed. WEEK 2) alternate upper body/ lower body supers sets. WEEK 3) single body part high volume heavy weight and week 4) Push pull super sets. I train abs everyday for 15 min straight multiple exercise circuit with heavy resistance.

5. Your post workout meal is essential 50 grams protein and some simple carb source, this my friends is your chance to shine. Feed your body the nutrition it needs for growth

Eric Temarantz, Completes six weeks of "SSS".

 Week six progress picture of  Eric Temarantz after completing my six meek H.I.G.T "SSS" program. (High Intensity Group Training) The (Summer sacrifice shred)!!

  Eric weighed in this morning at a ripped 165lbs and as evident from this progress picture has significantly reduced his overall BF %. and has increased lean muscle tissue. Some insight to the past six weeks as follows:




Goal: Drastically reduce BF %, Increase lean muscle tissue, improve Vo2 Max, overall functional fitness. In line with building a symmetrical aesthetically proportionate physique.* Note: Boxing training improves speed, reflexes, hand eye coordination.

 

Tools: H.I.G.T training method, six weeks split into two micro-cycles. Full body & push/pull. BoX/FiT heavy bag and rope routines. Treadmill mountain climbs & 15's. This all translates into a ton of work!!

Fuel: A prescribed nutritional & supplement plan based on Eric's body mass index, basic metabolic rate and work output determines Eric's daily caloric needs and the required macro ratio breakdown based on his specific goal. Nutritional and supplement timing is used again based on Eric's goal and work schedule. 

 


Conclusion: On a personal note as evident here on the pages of ABFITT, over the years I have worked with and volunteered my time to numerous individuals. Too many to mention. It is without hesitation I can tell you Eric was one of if not the most disciplined and hardest working individual I have ever trained. Once I learned of his work ethic and commitment to the program I pushed Eric harder then most and not surprisingly he responded by training even harder. I look forward to the months to come and the results that will surely continue for Eric. It's been a pleasure. Live fit, be fit!