So to start out, you’ll begin with a Y-Squat. Place your feet shoulder-width apart and your hands up in the Y position. Next, push your hips out, squat down, and then drive up and repeat. Be sure to keep your hands back throughout this exercise.

Next is the Push up exercise or Kneeling Push ups if you’re a beginner.

From there, you will go against the wall and do the Stick-up exercise. So with your hips, elbows, wrists, shoulders, and head against the wall, lift your shoulders up over head and then back down. This is a great exercise to warm up your upper back and increase your shoulder mobility.

Next, is the Mountain Climber exercise. From a push up position, bring one knee up to your chest and back out, alternating sides. Keep your hips low and brace your abs.

After that exercise you will follow with the Forward Lunge exercise. Take a step out, drop your hips straight down, and drive up with that lead leg. Alternate sides.

Once you have done all reps for the lunge, immediately go into the Waiter’s Bow exercise. This movement is very similar to the Romanian Deadlift or a Goodmorning exercise. So, grab a skin fold from your low back with one hand and place the other across your chest. Next, push your hips back, with a very slight bend in the knee, while keeping your back flat and head up, and then come back up. If you have tight hamstrings, then you will feel a tight pull in your hamstrings.

The final exercise in the warm-up is the Spiderman Climb. So, from a push up position, bring one foot up to just outside your hand and then back down and alternate sides.

So, you will go through all of those exercises without rest, then rest for 30 seconds and repeat one more time.

Now, that you done your warm-up you’re ready to jump into the actual workout. In this workout you will find there are a lot of dumbbell exercisese, beginning with a superset of dumbbell Push Presses paired with a Front Loaded Forward Lunge.

For the first exercise, place the dumbbells at shoulder height with palms facing outward. Next, do a little dip and then drive straight up. So, it’s not just an overhead shoulder press because you will take some of that momentum from the dip to really drive up.

Immediately after all your reps are completed, place one dumbbell/kettlebell/medicine ball/plate in both hands at chest height and then lunge forward, dropping straight down and then driving up with the lead leg. Alternate sides or do all reps for one side. By adding the weight to your front position, your torso will have to work harder to maintain the upright position.

The next superset will pair dumbbell Romanian Deadlift with a Stability Ball Mountain Climber

For the deadlift, place the dumbbells in front of your thighs and then push your hips back as you slide the DBs down and close to your legs, while keeping your back flat and then squeeze your glutes and hamstrings to come up.

From there, you will go right into a Stability Mountain Climber. So, place your hands on the stability ball, keep your body in a straight line with your abs braced and bring your knee up to your chest and out, alternating sides.

In the final superset of this workout, you will pair a dumbbell Row with Elbow out with a regular Chest Press.

For the row, place one hand and knee on the bench. Now, with your back flat and your palm facing your feet, row the dumbbell up to your abdomen with your elbow out to the side. Do all reps for one side and then switch to the other.

Immeditately from there, you will go right into the chest press. So, press the dumbbells up and in, and down and out.

That’s it for the weight training portion of this workout, but now you’ll move on to interval training to finish off the workout.

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Triple Play 8.5.oz Bronzing Action by Designer Skin Sale Price $11.99
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BCAA EX by VPX 180ct Supplements Sale Price $32.99
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BCAAEXTwo primary functions of BCAAEX (Branched Chain Amino Acids) are increasing nitrogen retention and protein synthesis. Nitrogen retention and protein synthesis are necessary to build muscle. In fact, these anabolic functions are a direct marker of muscle growth. Scientifically speaking, without adequate intake of BCAAEX™, it is impossible to build muscle and increase strength. VPX was first to innovate the world¹s most potent creatine called, CEX ™, (Creatine Ethyl Ester HCl). Again, VPX is first to bring you our latest and most profound muscle building innovation, BCAAEX ™ Ethyl Esters. The monstrously powerful BCAAEX ™, muscle building aminos, utilize the same ethyl ester drug-delivery technology that makes our CEX™ Creatine, AEX™ Arginine and Vasodex™ up to several hundred percent more effective. Demand SPECIAL DELIVERY! Demand all of your muscle building compounds Special Ethyl

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By: Marc David
www.nobullbodybuilding.com

Imagine your in a situation (work, plane, train, automobile) where you just didn’t prepare any healthy foods. Maybe you are in a situation where the only choice to eat something is junk food.

I’m sure this doesn’t happen to you that often right?

But when it does, should you eat junk foods to keep your metabolism up or would it be more beneficial to not eat at all?

Let me tell you a little story about a guy who got into a few situations where the food choices were not ideal. His goal was to build muscle and burn off fat. This guy worked out pretty hard, was trying to eat right but occasionally life got in the way and he made poor nutrition choices. Not all the time mind you just when there was nothing else to eat and he was between a rock and a hard place.

He choose to eat the junk food.

Guess what happened to him?

He’s fine!

That guy was me (duh) and I’ve been in plenty of situations where I didn’t plan or the food around me at the time wasn’t ideal.

Key Concept … if you can follow your nutrition plan 90% of the time you will be perfectly fine.

That means you can get away with eating junk every so often and not make a dent in your progress.

By now, you’re probably wondering if there’s any difference if a person is trying to lose fat or bulk up and if that makes any difference in the answer.

If you are trying to lose fat, then having a protein is ideal as you won’t store as much of the “junk” food as fat. Let’s say you have no choices for whatever reason, then get your hands on the best protein you can and stick with that. I would suggest eating the least un-healthy parts of any available food.

The most important part of any meal is keeping your body’s nitrogen balance in the positive. That means protein!

If you are trying to bulk and gain weight, you can give yourself a little more room to make mistakes. While it’s still true that you wouldn’t want to put on any excess fat, bulking does require a surplus of calories so the rules loosen up a bit.

In either case, don’t eat more calories than you normally would for that meal.

If you find yourself at a fast food restaurant, check out any available nutritional facts and make the best choices possible (salads, grilled chicken, etc.).

If you find only vending machines in your location, look for the lowest fat and sugar snacks.

If all you have is a choice of a candy bar, then hold your breath until the next meal.

Here’s what else…

“There’s no ideal preparation place at work.”

Many people fall into that category and there’s a wonderful and cheap solution to the preparation conundrum.

It’s called Tupperware and a small lunchbox cooler.

Guess what you can put into something like that?

* cottage cheese * sandwiches * vegetables * fruits

All it takes it a little prep time at home for the work environment where there’s no ideal preparation situation.

So it all adds up to this…

If you occasionally find yourself hungry and in a situation where the food choices are not ideal, then go ahead and eat that burger or pizza. You can still toss off any of the items on it that are just sugary or horrible to eat and still make the best of a bad situation.

If you find yourself daily in these situations then you need to plan more at home before getting into them as eating junk will be part of your routine and that will affect your goals.

I’ve never known anybody who made some junk food choices ever so often to lose their abs or put on 15 lbs of fat overnight.

While you want to be strict most of the time (90% rule) you do have room to play when life throws you a curve ball.

About the Author

Marc David is an innovative fitness enthusiast and the creator of the “NoBull Bodybuilding System” method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, “135-pound weakling.” Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. visit www.nobullbodybuilding.com

Copyright © by Supertraining blog.com. All Rights Reserved.

By: Marc David
www.nobullbodybuilding.com

In the next 2 minutes you are going to learn why meal variety sucks and how that can be the single factor that leads you away from your goals.

Pull up a chair and hear me out please.

“Variety Sucks!” – he said.

My eyes were wide open like a kid who just heard his first swear word when I heard that. In fact, stunned because many people who I’ve run across told me that variety in my meals is the KEY to success.

You know what I mean don’t you?

“No not that kind of variety,” he said. “Meal variety. When you change your meals all the time. Everything has to be new for each meal. You get bored right? So you always have to have something different. That sucks.”

Again, I couldn’t believe my ears and yet, he was right.

You probably already know this…

What if you continually change your meals all the time, so it’s always a new meal every day. Of course you won’t be bored but what you will find impossible to do is stick with your plan and maintain a steady goal.

Obviously you can understand that makes perfect sense!

You’re probably wondering if most professional bodybuilders and those who you admire have pretty boring diets.

Let’s take an example of Jenny Craig, Weight Watchers or any number of other commercial diets on the market today.

Okay, you’re probably wondering…

What do they all have in common?

Face it… they are all using pre-planned meals!

Don’t miss a word of this…

You are never guessing at what to eat or making hasty choices without full well knowing exactly how many calories are in that meal, the protein, carb and fat contents too.

Knowing this is critical to keeping your meals targeted towards your goals. The more variety you have, the harder it will be to stick with a set meal plan to ensure you are getting the proper nutrients as well as enough calories.

And now you begin to realize that variety does suck.

Do you ever try and create a meal on the fly?

No planning just go to a restaurant and pick something off the menu only to track your meal later and find out you were way over your goal or you aren’t close to your calories for the day and have to literally stuff yourself later?

Here’s my confession…

My greatest success in terms of nutrition have come from a variety of pre-planned meals. 7 day meal plans where I know what I’m going to eat, what to shop for and all of them laser targeted towards my goal.

You see, variety in the food choices isn’t a bad thing at all. Variety ensures we are getting the proper nutrients and ratios. It helps to have several pre-planned meals so that you aren’t too bored but you know what’s ahead.

Pre-planning your meals for the week lets you go shopping for the foods you need as well.

Think of how impossible it will be to just “eat” if you don’t give some thought into the meals you are having to reach your goals.

Grocery shopping would be a nightmare if I didn’t already know my meals well in advance.

I know your boring alarm is going off right now but it doesn’t have to be that way.

Plan out your meals. The more pre-planned meals you have, the easier it will be to shop. The faster you can put together something that meets your needs.

The people who simply must have a new breakfast, lunch and dinner so they don’t get bored with foods, are the ones always counting calories. They are always guessing at what meal they are about to eat if it fits their goals. They find out AFTER they have eaten it.

The successful people know before the food hits their mouth what the meal is doing for them. They already know how many calories. They know the portions. Calorie counting only had to happen once.

Think about this for a minute.

If you want variety in everything you eat and you don’t want to have pre-planned meals because that just sounds too boring, then realize that might be why you aren’t reaching your goals.

I’m not saying meals have to be boring and bland but you should know before hand what you are going to eat.

That’s a pre-planned meal.

That’s why variety in one sense of the meaning sucks!

About the Author

Marc David is an innovative fitness enthusiast and the creator of the “NoBull Bodybuilding System” method on www.nobullbodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!

Once a self-confessed skinny, “135-pound weakling.” Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!

Marc dispels many “bodybuilding myths”, tells you what most people never realize about nutrition, and what the drug companies DON’T WANT YOU to know. visit www.nobullbodybuilding.com

Copyright © by Supertraining blog.com. All Rights Reserved.