Your The Best!

No matter what others say or think about you, your goal is not to prove them wrong but to prove yourself right! Your the best no matter what! you must believe that in order to truly become the best person you can be in all aspects of life. Good or bad things can only happen one of two ways, either you allow them to happen or you make them happen. With that being said, never allow someone to tell you who you are and how you look; look how you want and be who you are just understand that you made it that way!
Monday
Exercise 1: Tempo Wall Slide

• Stand with your head, upper back, and butt touching a wall.
• Raise your arms so that the back of your hands touch the wall. Bend your elbows 90 degrees with your upper arms parallel to the ground.
• Pull your shoulders down and back as you slide your elbows up the wall as far as you can. Then slide your elbows down the wall as far as you can.
• Keep your butt, upper back, head, hands, and elbows in contact with the wall throughout the movement.
• Perform the move at a tempo of 3 seconds up, 3 seconds down.

Make it harder: Push your arms, hands, and elbows against the wall as hard as you can.
Exercise 2: Six-Stop Wall Sit

• Lean against a wall with your feet 2 feet away from it at shoulder width.
• Slowly lower your bottom and bend your knees. Keep your head, back, and tailbone in contact with the wall. Keep your knees in line with your ankles.
• Pause six times as you lower down a few inches at a time. Hold each pause for 10 seconds.
• At the bottom position, your thighs should be parallel to the floor.

Make it harder: Don’t just hold each position, but push your feet down harder into the floor to create more tension in your thighs. Vary your stance during each workout—either wider or narrower than shoulder-width.
Exercise 3: Pushup Hold with Feet Up Against Wall

• Assume a pushup position with your feet fully planted against a wall.
• Place your hands slightly in front of your forehead for maximum leverage.
• Drive your heels into the wall. Bring your shoulders down and back, brace your core, and squeeze your glutes.

Make it harder: Assume the same position as above, but place your feet about a foot up on a wall. Without moving your body, drive your heels into the wall.
Make it even harder: From the pushup position with feet up against a wall, do a mountain climber. Here’s how: In a controlled movement, bring one knee forward. Push the opposite foot against the wall to hold your form steady, but don’t let your lower back move up or down. Repeat with the opposite leg.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of max effort stationary running (cardio exercise) followed by 10 seconds of rest. Then perform 20 seconds of max effort mountain climbers (core exercise) with hands and feet on the floor followed by 10 seconds of rest. Repeat for 4 minutes total. To see why this routine is so effective, check out The Unbelievable 4-Minute Cardio Workout.

Tuesday
Exercise 1: T-Pushup Against Wall

• Get into a pushup position, your body parallel to and a couple inches away from a wall.
• Rotate the back of your torso towards the wall, raising your opposite hand into the air.
• With your arm straight, press the back of your hand against the wall and hold for 4 seconds.
• Return to the starting position, and repeat.
• When you complete the cycle again, perform the exercise on your opposite side.

Make it harder: Perform a full range of motion of pushup before every T-rotation.
Make it even harder: In the T position, raise your top leg.

Exercise 2: Left-Leg Split Squat

• Assume a split stance position with your front knee and ankle aligned.
• Keep your torso straight. Put your weight on the heel of your lead leg throughout the movement.
• Slowly lower your body until your front thigh is parallel to the ground. Your knee should form a 90-degree angle.
• Rise up to the starting position.

Make it harder: Perform the same move, only with your rear leg propped up on a chair (called a Rear Foot Elevated Split Squat).
Make it even harder: In the Rear Foot Elevated Split Squat position, lower your hips and torso until your front thigh is parallel to the floor. Come back up halfway, go back down to parallel, and then come all the way back up.
Exercise 3: Right-Leg Split Squat

• Repeat the same movement as above, only with the opposite foot in front.

Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of max effort seal jacks (cardio exercise), where you clap your hands in front of you instead of overhead. Follow with 10 seconds of rest. Then perform 20 seconds of push-up jacks (core exercise), where you jump your feet in and out while holding a push-up position. Follow with 10 second of rest. Repeat for 4 minutes total.

Wednesday
Exercise 1: Chair Shrug

• Sit upright in a chair with your feet flat on the floor at hip-width. Place your hands flat on the seat next to your hips, your arms straight.
• Supporting yourself with your arms, scoot your butt off the chair.
• Allow your shoulder and back muscles to relax so your butt lowers a few inches.
• Press your shoulders down to lift your upper body as high as possible and hold for 5 seconds at the top position. Then relax your shoulders again. That’s one rep.

Make it harder: Do the same move but with your feet together.
Make it even harder: Raise one leg throughout the duration of the movement.
Exercise 2: Pike Pushup

• Get down on all fours. Place your hands under your shoulders. Your feet should be shoulder-width apart, your knees bent at 90 degrees.
• Raise your butt in the air so that your hips are aligned with your head.
• Keeping that piked position, bend your arms and lower your head to the ground in 2 seconds. Keep your elbows tucked tight to your sides.
• Push your arms straight in 2 seconds. That’s one rep.

Exercise 3: Eccentric Stepup

• With your hands at chest level, step up on a chair with your right leg.
• Smoothly lower your body down in 5 seconds until your left leg touches the ground.
• Step off of the chair completely, then repeat the movement with your left leg on the chair.

Make it harder: Place your hands behind your head.
Make it even harder: Hold your hands above your head.
Finisher: 20-10 Cardio/Core Supersets
Perform 20 seconds of skater jumps (cardio exercise), where you leap from leg to leg in a side-to-side fashion. Rest for 10 seconds. Then for 20 seconds continuously transition from a pushup position to plank position, moving only your forearms. Rest 10 seconds. Repeat for 4 minutes total.
http://www.menshealth.com/mhu/gym/ultimate-dorm-room-workout

Monday
BREAKFAST:

• 2 lean Pork Sausages (grilled) - 250 calories
• 2 lean Bacon (grilled) - 200 calories
• 1 Scrambled egg - 90 calories
• Canned tomatoes 100g - 20 calories
• Baked Beans 100g - 90 calories
• Mushrooms fried in smallest amount of extra virgin olive oil - 60 calories
• 2 slices whole wheat toast with a tiny amount of butter - 200 calories

LUNCH:

• Baked potato with 100 grams Cottage Cheese or sour cream - 300 calories

SNACK:

• 2-3 pieces of fruit - 180 calories

DINNER:

• Pasta Salad with extra virgin olive oil & topped with a dab of cheese sauce - 250 calories
• Tuna 50g Canned w/ brine - 50 calories

Tuesday
BREAKFAST: - This diet is good for a day you don't want to cook!

• Cereal with skimmed milk small Bowl - 350 calories
• Fruit juice - 60 calories

SNACK:

• Sandwich with Mayonnaise - 200 calories
• 1 Apple - 47 calories

LUNCH:

• Cheeseburger - 299 calories
• Regular Fries - 206 calories
• Hot Apple Pie - 230 calories

DINNER:

• Lasagna (frozen) 250g - 317 calories
• Any Vegetables - 100 calories

Wednesday
BREAKFAST:

• Egg(2) omelette with ham or mushrooms - 250 calories
• Toast with butter & Jelly(2 slices) - 220 calories
• Slice of fruit or fruit juice - 50 calories

LUNCH:

• Your choice of frozen meal in grocery - 220 calories
• Mixed Vegetables - 100 calories
• Slice of toasted bread - 80 calories

SNACK:

• low fat Yogurt - 85 calories
• piece of fruit - 50 calories

DINNER:

• Grilled trout(or other fish type) - 464 calories
• Noodles with a variety of vegetables - 273 calories
• Small glass Wine - 100 calories

http://www.menshealth.com/mhu/gym/ultimate-dorm-room-workout
This workout consists of more calories to help with muscle tone that the workout will add.

No Pain No Gain!

Today I am smiling as I write this post because I have received comments and feedback about my post and that is all I was wanting back from you guys. Good or bad this allows me to change my blog and add or take away things to hell you all understand better. I am trying to help the best way I can and I hope that I am making it easier for you all that follow my blog to find good workouts without hassle. If you have truly are following the workout routines and diets than there should be clear results on your body and if not then you are not as focused as you should be. This week I am gonna keep that same type of workout going with the lifts so remember be safe in the weight room and always have a lifting partner. The Picture above is they best way to put it for everyone reading, "Either you do it, or you don't".

Monday - Chest and Triceps
Chest
Exercise	Sets	Reps
Dumbbell Bench Press	4	8, 8, 6, 6
Incline Bench Press	4	8, 8, 6, 6
Cable Crossovers	4	8
Triceps
Exercise	Sets	Reps
Close Grip Bench Press	3	8
Lying Tricep Extension	3	8
Rope Pulldowns	3	8
Notes
Each week switch dumbbell bench press with barbell bench and incline bench with incline dumbbell press.

Abs and Cardio
Workout Schedule
Exercise	Sets	Reps
20mins core strength exercises (see ab exercises section for core strength exercises), followed by 1 hour of low intensity cardio or 45mins of HIIT

Wednesday - Back and Biceps
Back
Exercise	Sets	Reps
Exercise	Sets	Reps
Wide Grip Pull Up	4	8 (slow)
Close Grip Pull Down	4	8, 8, 6, 6
Cable Row	4	8
Biceps
Exercise	Sets	Reps
Barbell Curl	3	8, 8, 6
Incline Bench Dumbbell Curl	3	8
Dumbbell Preacher Curl	3	8
Biceps
Wide grip pull up - finish sets off with slow negatives if you cannot do 8. If you can't do pullups, replace with heavy lat pull downs. http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html If you don't know or understand what some of these lifts are please use YOUTUBE for demonstrations. MONDAY BREAKFAST 1 Cup Skim Milk 1 Orange, medium 1 Cup Cheerios Cereal MORNING SNACK 1 Cup Cantaloupe Melon LUNCH Vietnamese-Style Beef & Noodle Broth 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudge sickle, no sugar added AFTERNOON SNACK 2 Tablespoons Prepared Hummus 3 Ounces Celery Sticks DINNER 1/2 Cup Cooked Brown Rice Green & Yellow Beans with Wild Mushrooms Roasted Cod with Warm Tomato-Olive-Caper Tapenade 1/2 Banana, small TUESDAY BREAKFAST 1 Cup Skim Milk 1/2 Banana, small 1 Cup Bran Flakes Cereal MORNING SNACK 1 Fruit & Nut Granola Bar LUNCH Spicy Thai Shrimp Salad 2 Cups Romaine Lettuce, shredded 1 Whole-Wheat Pita Bread, small Chocolate-Raspberry Frozen Yogurt Pops AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER 1 Cup Steamed Brussels Sprouts Almond-Crusted Chicken Fingers 2/3 Cup Cooked Couscous 1 Peach, medium WEDNESDAY BREAKFAST 1 Whole-Wheat English Muffin 1 Cup Skim Milk 1/2 Cup Blueberries 1 Teaspoon Fat Free Cream Cheese MORNING SNACK 1 Apple, small LUNCH 1 Cup Tossed Salad Mix 1 Tablespoon Fat Free Blue Cheese Salad Dressing Spanish Tortilla 1/2 Cup Fresh Pineapple 1 Slice Reduced-Calorie Oatmeal Bran Bread AFTERNOON SNACK 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener DINNER Simple Sautéed Spinach 1 Cup Skim Milk Shrimp with Mango & Basil 1/2 Cup Cooked Quinoa 1 Nectarine, medium http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/7_day_weight_loss_diet_meal_plan?pC=1200&pT=7day_diet&pD=1\ The foods and ingredients in the diet are pretty simple to find but if there is any problem you can use GOOGLE or leave a comments. Good Luck!

Get Better Everyday!

I haven't received and comments or feedback as to how last weeks new workout and diet went but I'm hoping that served a great purpose and was a lot easier for you guys to follow.
Now for this week, I have decided to choose a different diet and workout from different sites. I will attempt to use a different site ever week so that you guys have a wide variety and can choose to keep visiting the site that appeals to your needs the most. One thing that you all should know is that I while I am giving these workouts and diets to you and posting them, I also give them to my mother and by me doing that I actually get to see the results. I felt that this would be best seeing as though I cant do them because I cannot afford to lose weight; my mother loves working out and wants to lose weight so I know that what I give you all will actually work for you.

Monday                                                                   

Breakfast

3 Scrambled Eggs
1 large grapefruit

Snack

25 almonds

Lunch

Turkey Wrap
1 apple

Snack

1 piece of string cheese

Dinner

Spicy Chicken and Pasta
Side salad and 2 Tbsp olive oil/vinegar dressing

Tuesday

Breakfast

2 Tbsp of peanut butter with 1 piece of toast
1 banana

Snack

2 small boxes of raisins

Lunch

Leftover Spicy Chicken and Pasta

Snack

0% fat Greek yogurt

Dinner

Miso Salmon
2 cups of broccoli

Wednesday

Breakfast

Lean Eggs and Ham
1 large grapefruit

Snack

25 almonds

Lunch

Black Bean and Cheese Burrito
1 apple

Snack

1 piece of string cheese

Dinner

Veggie Burger and bun
Salad with 4 Tbsp olive oil/vinegar dressing
1 serving of sweet potato fries

 

Monday

Light Cardio: In the morning perform a 30-45 minute light cardio session to raise metabolism. This can be a brisk walk, jogging, a swim for example.
Weight training exercises: Squats, Calf Raises, Push ups, Shoulder Press and Dips. 3 sets of 8 exercises for each. Increase the weight if too easy, decrease if you struggle to complete 8 repetitions. See our weight training articles for more advice on building strength, with workouts, exercises and methods explained.

Tuesday
Interval Training day: 20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints. You can do this with any exercise – running, swimming, elliptical trainer, cycling, skipping etc. Work as hard as possible. See the Quick Intensive Cross Training Workout to learn how to train properly.

 

Wednesday

Longer Cardio Day: Today you need to do one longer cardio session. This can be jogging, cycling, rowing, brisk walking, elliptical etc. However, you must exercise for 60 minutes today.

If you guy follow the workout and diet of this week it should go great if any problems, concerns, or questions just leave a comment and i will reply back thank you.

I know it works!

The workouts and diets I post actually do work when taken serious! Understand that I only give the dinner for the diet and I know I haven't made it clear in the past but you must eat 6x a day 3 healthy hardy meals and 3 small portions of a fruit or snack. Most people think that the less you eat the more weight is being lost however, its been proven that eating healthy food 6x a day actually speeds up the metabolism allowing the body to burn more fat, and at a faster pace. This along with exercise such as the workouts I provide or other workouts you learn from peers or online, there is no reason as to why your weight loss goals cannot be achieved.

This is an example of what a real meal plan looks like and is what I will be including in my post from now on, because I feel this gives you guys more clarity and understanding of how it should be done. I know that these meal plans work because I obtained it from a credible source and also because of me being an athlete I understand that some foods help the body and metabolism in different ways. Also, remember to eat healthy snacks in between your big meals such as, fruit, low-fat low- calorie snacks, yogurt, etc.

Thursday: 60-minute indoor cycling class or 45-minute vigorous swim

Stretching: 20 minutes ; Strength training: 20 minutes

— if you biked: 10-minute arm workout and nine ab exercises

— if you swam: 10-minute leg workout video and nine ab exercises

Friday: 20-minute run at 10-minute/mile pace

Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power

Saturday:  60-minute Zumba class or 60-minute hike; Strength training: 20 minutes

— tone your arms and core with this 10-minute video workout ; Stretching: 20 minutes

As you can see, I will also be getting my workouts through a credible source and relaying them to you guys to help with this process. I know these meal plans and workouts will make a great difference and work because I have used these type of systems before. I have never trained to lose weight but I have trained to stay fit and ripped and have also been placed on a meal plan to gain weight which is just the opposite of what you guys are doing but believe that they will work for you and change your life tremendously!