FITAHOLIC

Current Fitness

Follow our current fitness routine along with our strict diet regimen for the next two months and you will surely see great results. Be honest with yourself while pursuing this regimen, are you pushing yourself to the fullest during your workout routines, are you following the diet exactly. Missing a meal can cause your metabolism to slow down, remember let’s leave the hibernating to the bears.

Our cardio routine is based off of utilizing your aerobic and anaerobic energy systems. Your anaerobic system, no oxygen, is composed of ATP-CP system/phosphagen system and the Lactic acid system. Your aerobic system is your oxygen system.

The ATP-CP system derives its food source from a chemical source, creatine phosphate; the intensity that your body is measured at is very high intensity workout; and the duration of this system is very short, 15 – 30 seconds. The type of activities that utilize this system are sprinting, jumping, throwing, lifting heavy weights, and various exercises that require bursts of energy.

The Lactic acid system derives its food source from gluclose, which is the usable form of carbohydrates from the body. The intensity is very high like the ATP-CP system, and the duration is slightly longer at 45 – 90 seconds. The type of activities that utilize this system are the exact same as above just prolonged.

Your Aerobic pathway is composed of your aerobic system. The fuel source for this system is carbohydrates, fats, and proteins. The intensity is typically low to moderate and the duration is unlimited.

Have you ever seen someone at the gym who just keeps killing themselves on the treadmill and you wonder to yourself why, week after week, that person never loses any weight. Well if you are still wondering that same question reread your body’s energy systems, and pay particular attention to the fuel source that is being utilized.

                                                                                                                                                                                                            Cardio Routine

Sunday – Sprints: Can you tell me which anaerobic system is being used?

Sprint for 20 seconds, and walk for 1 minute. Duration 20 minutes.

Monday – Light Cardio: Let’s use our aerobic system, make sure you keep a low intensity…this is very important.   Walk, jog, or if you are conditioned run…just maintain your aerobic state for 30 minutes twice a day.

Tuesday – Light Cardio: Same as Monday.

Wednesday – Sprints: Sprint for 30 seconds and walk for 1 ½ minutes. Duration 20 min.

Thursday – Light Cardio: Same as Monday

Friday – Light Cardio: Same as Monday

Saturday – Sprints: Alright now its time to utilize our Lactic Acid system. Sprint for 1 minute and walk for 3 minutes. Duration 20 min.

                                                                                                                                                                                                        Weights Gym

Some terminology that we must first define incase this is your first time heading off to the gym or your home gym. A set is defined as several exercises intended to be done in series. A rep is defined as how many times you do a particular movement, i.e. 4 reps on a bench press equals 4 bench presses. Alright lets get started…

Sunday – off…Yea! Oh wait, you still have sprints.

Monday – Heavy day = 4 sets with 4 reps each
Chest – barbell flat bench, barbell incline bench, barbell decline bench, wide-grip pull-ups
Back – rows, dumbbell extensions, seated rows
Shoulders – shrugs, side raises, overhead presses

Tuesday – Heavy day = 4 sets with 4 reps each
Biceps – hammer curls, inner curls, regular curls
Triceps – overhead extensions, pull downs, weighted dips 
Abs – roman chair lifts until failure, crunches until failure, oblique twists until failure

Wednesday – Light day = 6 sets with 12 reps each
Quads – barbell, leg presses, leg extensions, barbell lunges
Hamstrings – deadlifts
Calves – inner, outer, normal raises

Thursday – Light day = 6 sets with 12 reps
Chest – barbell flat bench, barbell incline bench, barbell decline bench, wide-grip pull-ups
Back – rows, dumbbell extensions, seated rows
Shoulders – shrugs, side raises, overhead presses

Friday – Light day = 6 sets with 12 reps each
Biceps – hammer curls, inner curls, regular curls
Triceps – overhead extensions, pull downs, weighted dips
Abs – roman chair lifts until failure, crunches until failure, oblique twists until failure

Saturday – Heavy day = 4 sets with 4 reps each
Quads – barbell, leg presses, leg extensions, barbell lunges
Hamstrings – deadlifts
Calves – inner, outer, normal raises

Please let us know what you think.  Have a great workout.

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