My new article, "You Can't Do it All" is up at MMA Weekly. Check it out:
LINK
Wiggy
Sunday, October 28, 2007
Thursday, October 25, 2007
ALWAYS Find a Way to Win
If you’ve read some of my posts below, you know that I’ve been getting my workouts (and kick-ass workouts at that!) in at lunchtime. Well the company I work for decided that the little gym I go to was no longer necessary, and the equipment would be better served being sent to another site. (In case you didn’t know, I work for a govt. contractor in Iraq.)
It was pretty messed up, actually. Sunday, I had gotten a GREAT workout in (15 intense minutes on the Concept 2 Rower followed by 5 even more intense minutes on an elliptical trainer – all MFD style). Everything seemed normal. Monday at lunchtime, I was walking back to my hooch to change for my workout. There was a big connex (the steel containers they use for shipping – imagine the containers you see being transported on cargo ships – that’s a connex) in front of the gym. As I walked by, I comically thought to myself, “Man, that would be messed up if I got to the gym, and they’d taken everything out of there – hahaha.” I got changed and hit the gym. The place was EMPTY.
NNNNNOOOOOOOOO!!!!!!
To say I was pissed off would be an understatement. It’s hot out here, you work all the friggin’ time (average of 84+ hours/week), you can’t see your friends and family, the food sucks, I could go on – one of the things that keeps me going is working out.
It’s not like there isn’t another gym on the camp, because there is. It’s not *that* far away, but it’s a good 10-12 min. walk from my hooch. That basically cuts out any chance of a lunchtime workout (I can’t afford to be gone for 1-1.5 hours at lunch – I’ll explain why later).
If I go at the end of the day when I get off work, the place is insanely busy (it’s just not big enough). And when you do workouts filled with stuff like snatches, burpees, dumbbell swings, and the like, well, there just isn’t room. Not to mention you end up getting a bunch of questions on “what muscle does that work?” (Once I had a gym attendant ask me to quit doing dumbbell snatches because others saw me doing them and were attempting them when I wasn’t around, and he didn’t want anybody getting hurt – because he didn’t know how to do them and couldn’t show them proper form!!)
I could go in the afternoon (my boss would probably let me have the time), but as the earliest I get off now is 7:30-8:00pm (I get into the office at 7:00am), if I take 1-1.5 hours in the afternoon for a workout, that puts me in the office until 9:00pm or later. That makes for a mighty long day. And since I’m going to be in this office every day for the next two months (been here for three already) before I go home for a couple weeks on R&R at Christmas, I need to keep a close eye on the “burnout” factor. Staying in the office until 9:00pm or later every night is gonna take that burnout factor and shoot it through the roof. The same goes for getting up a couple extra hours early to workout in the morning.
Running still wasn’t a real good long-term option, because our uniform posture keeps changing – that means that one day we might be able to come and go as we please. The next we might be able to during the day, but have to wear our flak vests and helmets at night. The next we might have to wear them whenever we’re outside – regardless of the time of day. Ugh.
The thing that really had me pissed off was that I had been making such good progress as of late – I’d been getting some real kick-ass workouts in. And now my momentum would be messed up…
So what to do?
Well, the first thing I did was to decide that I wasn’t going to let this little setback beat me. Nothing ever has before, and I sure as hell am not going to let this.
The first day was all bodyweight exercises is circuits – burpees, dive bombers pushups, situps, different kinds of jumps, etc. The next day, I had a brilliant idea. I’ve got a trunk I used for bringing my things out here (used it as a suitcase). I put a couple cases of water in it, totaling around 60 lbs. or so. It’s pretty big, but I can use it for cleans, deadlifts, rows, presses, etc. My next workout was more circuits – burpees, jumps over the trunk, cleans with the trunk, suitcase deadlifts with the trunk, etc. Then, I got with a guy out here that works for the MWR. I won’t get into it all, but let’s just say that when all was said and done, I had a pair of 50 lbs. dumbbells, and one 60-pounder to take back to my hooch to use. ;-)
Now, I can do bodyweight exercises, I have the trunk, and some dumbbells. With just that stuff, I can create workouts that would make many men cry – and do it all in my hooch, no less. My last two workouts were dumbbell snatches: 15 sets x 6 reps each side, and another circuit workout: dumbbell clean & press x 10 reps (each side), burpees x 10, walk 30 yards (my hooch is roughly 5 yards long – just walk from one end to the other and back). Get as many rounds in as possible in 20 minutes.
What I’m trying to get at is this – sometimes life throws you a curve ball. When it does, you can either let it keep you down, or you can take your lumps, and come back stronger. It’s kind of like the line from “Rocky Balboa”:
Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you! You're better than that!
Now go find a way to win…
Wiggy
PS – Don’t forget about the $10 Deal.
It was pretty messed up, actually. Sunday, I had gotten a GREAT workout in (15 intense minutes on the Concept 2 Rower followed by 5 even more intense minutes on an elliptical trainer – all MFD style). Everything seemed normal. Monday at lunchtime, I was walking back to my hooch to change for my workout. There was a big connex (the steel containers they use for shipping – imagine the containers you see being transported on cargo ships – that’s a connex) in front of the gym. As I walked by, I comically thought to myself, “Man, that would be messed up if I got to the gym, and they’d taken everything out of there – hahaha.” I got changed and hit the gym. The place was EMPTY.
NNNNNOOOOOOOOO!!!!!!
To say I was pissed off would be an understatement. It’s hot out here, you work all the friggin’ time (average of 84+ hours/week), you can’t see your friends and family, the food sucks, I could go on – one of the things that keeps me going is working out.
It’s not like there isn’t another gym on the camp, because there is. It’s not *that* far away, but it’s a good 10-12 min. walk from my hooch. That basically cuts out any chance of a lunchtime workout (I can’t afford to be gone for 1-1.5 hours at lunch – I’ll explain why later).
If I go at the end of the day when I get off work, the place is insanely busy (it’s just not big enough). And when you do workouts filled with stuff like snatches, burpees, dumbbell swings, and the like, well, there just isn’t room. Not to mention you end up getting a bunch of questions on “what muscle does that work?” (Once I had a gym attendant ask me to quit doing dumbbell snatches because others saw me doing them and were attempting them when I wasn’t around, and he didn’t want anybody getting hurt – because he didn’t know how to do them and couldn’t show them proper form!!)
I could go in the afternoon (my boss would probably let me have the time), but as the earliest I get off now is 7:30-8:00pm (I get into the office at 7:00am), if I take 1-1.5 hours in the afternoon for a workout, that puts me in the office until 9:00pm or later. That makes for a mighty long day. And since I’m going to be in this office every day for the next two months (been here for three already) before I go home for a couple weeks on R&R at Christmas, I need to keep a close eye on the “burnout” factor. Staying in the office until 9:00pm or later every night is gonna take that burnout factor and shoot it through the roof. The same goes for getting up a couple extra hours early to workout in the morning.
Running still wasn’t a real good long-term option, because our uniform posture keeps changing – that means that one day we might be able to come and go as we please. The next we might be able to during the day, but have to wear our flak vests and helmets at night. The next we might have to wear them whenever we’re outside – regardless of the time of day. Ugh.
The thing that really had me pissed off was that I had been making such good progress as of late – I’d been getting some real kick-ass workouts in. And now my momentum would be messed up…
So what to do?
Well, the first thing I did was to decide that I wasn’t going to let this little setback beat me. Nothing ever has before, and I sure as hell am not going to let this.
The first day was all bodyweight exercises is circuits – burpees, dive bombers pushups, situps, different kinds of jumps, etc. The next day, I had a brilliant idea. I’ve got a trunk I used for bringing my things out here (used it as a suitcase). I put a couple cases of water in it, totaling around 60 lbs. or so. It’s pretty big, but I can use it for cleans, deadlifts, rows, presses, etc. My next workout was more circuits – burpees, jumps over the trunk, cleans with the trunk, suitcase deadlifts with the trunk, etc. Then, I got with a guy out here that works for the MWR. I won’t get into it all, but let’s just say that when all was said and done, I had a pair of 50 lbs. dumbbells, and one 60-pounder to take back to my hooch to use. ;-)
Now, I can do bodyweight exercises, I have the trunk, and some dumbbells. With just that stuff, I can create workouts that would make many men cry – and do it all in my hooch, no less. My last two workouts were dumbbell snatches: 15 sets x 6 reps each side, and another circuit workout: dumbbell clean & press x 10 reps (each side), burpees x 10, walk 30 yards (my hooch is roughly 5 yards long – just walk from one end to the other and back). Get as many rounds in as possible in 20 minutes.
What I’m trying to get at is this – sometimes life throws you a curve ball. When it does, you can either let it keep you down, or you can take your lumps, and come back stronger. It’s kind of like the line from “Rocky Balboa”:
Let me tell you something you already know. The world ain't all sunshine and rainbows. It's a very mean and nasty place and I don't care how tough you are it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't about how hard ya hit. It's about how hard you can get it and keep moving forward. How much you can take and keep moving forward. That's how winning is done! Now if you know what you're worth then go out and get what you're worth. But ya gotta be willing to take the hits, and not pointing fingers saying you ain't where you wanna be because of him, or her, or anybody! Cowards do that and that ain't you! You're better than that!
Now go find a way to win…
Wiggy
PS – Don’t forget about the $10 Deal.
Thursday, October 18, 2007
Discussion - Complexes & Overtraining
There was some good dialogue over at mma.tv. It started with the posting of a circuit workout done by former UFC Welterweight Champion George St. Pierre. Here was the workout posted:
GSP circuit workout:
In his video, He claims he does this full workout 2-3 times a week, intermixed with fight training every day, as well as HIIT sprints 2x/wk. All circuits are 4X10, 1 min active rest between each.
Chest:
Bench Presses
Swiss ball pushups
Dumbell flys
Bent over barbell rows
Legs:
Barbell squats
Dumbell lunges (5 forward, 5 backward)
Swiss ball leg extensions
Squat jumps (jumps as high as he can)
Core:
Circular back extensions
Twisting double crunches
Bent dumbbell rows (10 each side)
Swiss ball crunches
Shoulders/Arms:
Seated dumbbell presses
Barbell Clean & Press
Barbell bicep curls
Barbell tricep extensions
Enjoy! Train hard!
**************************
After that, I posted my thoughts and was asked subsequent questions, which led into the topic of overtraining. The questions will be in italics and my responses in bold.
If you decide to do something like this, just be sure to start off with VERY light weights - you'll burn yourself out in a hurry if not. Martin Rooney does complexes similar to this (as opposed to Randy's circuit which is more along the lines of a Javorek complex) with the guys at Renzo's, and IIRC, they'll do five rounds with only up to 75 lbs. or so...
wiggy, what are the pros/cons to this type of circuit as opposed to a javorek complex? is this circuit geared more towards explosiveness/speed as opposed to strength?
The difference between this type of complex/circuit and the Team Quest/Randy/Javorek type complexes is that these involve more "traditional" (for lack of a better term) type exercises. While TQ/Javorek complexes are made up of primarily squat/lunge variations, vertical pulling exercises, and the occasional vertical push, these will have more horizontal plane movements, more isolation exercises (curls, triceps, etc.), etc.
Javorek type complexes (depending on exactly which exercises are chosen) can generally be done with a little more weight. The limiting factor (as far as weight goes) in these type of circuits is your weakest exercise. In a Javorek type complex, it's usually an upright row. Here on the other hand, it might be a curl or the like.
I wouldn't say *any* of these types of programs are for strength, in that you have to use such light (comparitvely overall) loads to complete them. Javoreks are good for overall body conditioning, muscular/strength endurance, as well as cardiovascular fitness. Rooney's complexes are generally longer in that they consist of more exercises, though with the lighter weights, the overall work (in terms of pounds lifted) will probably be pretty close to a Javorek complex. GSP's circuit (as listed) would have it's main benefit in specific muscular endurance (as you're putting so much training at one time into specific muscle groups rather than training the entire body).
Personally, while GSP's program obviously works great for him, and I wouldn't tell him to change it, for us regular folk, I'd recommend a Rooney or Javorek type of complex instead.
In my Program #1 of "Working Class Fitness - The Programs", I actually designed a good overall strength/power program combined with a good set of complexes that are (what I feel) the best of both worlds. For what that's worth...
aren't you typically suppposed to just work out each major muscle group once a week?
^^Too broad of a question. You have to take into account what is the goal of training, type of training being used, the experience of the trainee, etc.
It's an extreme example, but Bulgarian Olympic lifters are known to workout up to 3x/day with near maximal loads, 4-6 days/week. And they're some of the best O-lifters in the world. Of course they've been in a nationalized training program forever, are almost assuredly (sp?) "enhanced" etc., but just throwing it out there...
I see. I just keep getting told that overtraining is worse than undertraining and that your muscles generally need at least 48 hours to rest between workouts. Obviously everyone is different and there are exceptions, but I always believed this was the general rule for any type of weightlifting.
While overtraining is a valid condition, I wouldn't worry about it as much unless you're doing a lot of work overall (complete strength program, conditioning, MMA a few times/week, etc.).
Overtraining was pushed really hard back in the '80s by the supplement industry in the bodybuilding magazines. They were pushing very volume-heavy training routines that “regular folks” couldn’t really make gains on. When they did start overtraining, instead of just dropping training volume, it was b/c the trainee wasn’t recovering. And how do you recover better/quicker? By taking XYZ supplement.
For many of us, overtraining is more a case of resting/recovering too little (which can be affected by not just training volume, but lack of sleep, high stress lifestyles, etc. – I actually wrote about this in my own training recently on my blog) rather than training too much.
In fact, overtraining some is actually good for you. Push into the basic area of overtraining a little, then backoff. This will train your body to be able to handle more work. When overtraining becomes a real problem is when you stay in that overtrained state for a continued period of time…
**************************
Wiggy
PS - Don't forget about the $10 deal...
GSP circuit workout:
In his video, He claims he does this full workout 2-3 times a week, intermixed with fight training every day, as well as HIIT sprints 2x/wk. All circuits are 4X10, 1 min active rest between each.
Chest:
Bench Presses
Swiss ball pushups
Dumbell flys
Bent over barbell rows
Legs:
Barbell squats
Dumbell lunges (5 forward, 5 backward)
Swiss ball leg extensions
Squat jumps (jumps as high as he can)
Core:
Circular back extensions
Twisting double crunches
Bent dumbbell rows (10 each side)
Swiss ball crunches
Shoulders/Arms:
Seated dumbbell presses
Barbell Clean & Press
Barbell bicep curls
Barbell tricep extensions
Enjoy! Train hard!
**************************
After that, I posted my thoughts and was asked subsequent questions, which led into the topic of overtraining. The questions will be in italics and my responses in bold.
If you decide to do something like this, just be sure to start off with VERY light weights - you'll burn yourself out in a hurry if not. Martin Rooney does complexes similar to this (as opposed to Randy's circuit which is more along the lines of a Javorek complex) with the guys at Renzo's, and IIRC, they'll do five rounds with only up to 75 lbs. or so...
wiggy, what are the pros/cons to this type of circuit as opposed to a javorek complex? is this circuit geared more towards explosiveness/speed as opposed to strength?
The difference between this type of complex/circuit and the Team Quest/Randy/Javorek type complexes is that these involve more "traditional" (for lack of a better term) type exercises. While TQ/Javorek complexes are made up of primarily squat/lunge variations, vertical pulling exercises, and the occasional vertical push, these will have more horizontal plane movements, more isolation exercises (curls, triceps, etc.), etc.
Javorek type complexes (depending on exactly which exercises are chosen) can generally be done with a little more weight. The limiting factor (as far as weight goes) in these type of circuits is your weakest exercise. In a Javorek type complex, it's usually an upright row. Here on the other hand, it might be a curl or the like.
I wouldn't say *any* of these types of programs are for strength, in that you have to use such light (comparitvely overall) loads to complete them. Javoreks are good for overall body conditioning, muscular/strength endurance, as well as cardiovascular fitness. Rooney's complexes are generally longer in that they consist of more exercises, though with the lighter weights, the overall work (in terms of pounds lifted) will probably be pretty close to a Javorek complex. GSP's circuit (as listed) would have it's main benefit in specific muscular endurance (as you're putting so much training at one time into specific muscle groups rather than training the entire body).
Personally, while GSP's program obviously works great for him, and I wouldn't tell him to change it, for us regular folk, I'd recommend a Rooney or Javorek type of complex instead.
In my Program #1 of "Working Class Fitness - The Programs", I actually designed a good overall strength/power program combined with a good set of complexes that are (what I feel) the best of both worlds. For what that's worth...
aren't you typically suppposed to just work out each major muscle group once a week?
^^Too broad of a question. You have to take into account what is the goal of training, type of training being used, the experience of the trainee, etc.
It's an extreme example, but Bulgarian Olympic lifters are known to workout up to 3x/day with near maximal loads, 4-6 days/week. And they're some of the best O-lifters in the world. Of course they've been in a nationalized training program forever, are almost assuredly (sp?) "enhanced" etc., but just throwing it out there...
I see. I just keep getting told that overtraining is worse than undertraining and that your muscles generally need at least 48 hours to rest between workouts. Obviously everyone is different and there are exceptions, but I always believed this was the general rule for any type of weightlifting.
While overtraining is a valid condition, I wouldn't worry about it as much unless you're doing a lot of work overall (complete strength program, conditioning, MMA a few times/week, etc.).
Overtraining was pushed really hard back in the '80s by the supplement industry in the bodybuilding magazines. They were pushing very volume-heavy training routines that “regular folks” couldn’t really make gains on. When they did start overtraining, instead of just dropping training volume, it was b/c the trainee wasn’t recovering. And how do you recover better/quicker? By taking XYZ supplement.
For many of us, overtraining is more a case of resting/recovering too little (which can be affected by not just training volume, but lack of sleep, high stress lifestyles, etc. – I actually wrote about this in my own training recently on my blog) rather than training too much.
In fact, overtraining some is actually good for you. Push into the basic area of overtraining a little, then backoff. This will train your body to be able to handle more work. When overtraining becomes a real problem is when you stay in that overtrained state for a continued period of time…
**************************
Wiggy
PS - Don't forget about the $10 deal...
Wednesday, October 17, 2007
Running My Tail Off....
That's what I've been doing as of late, anyway. :-)
The past few weeks have been pretty hectic out here in Iraq. I mean, work is usually somewhat hectic, but the incoming IDF has been worse. That means more time in the bunker (esp at night) and less sleep. They've also installed a new security systems that warns us of pending incoming IDF. They're having trouble with though, as we're getting a lot of false alarms. Better than the real thing, but still wreaks havoc on sleep.
That said, I've drastically altered my workout plan.
Waiting until after work to get my workouts in just wasn't cutting it anymore. I was getting too tired, and couldn't put the "oomph" into them I knew I needed to. However, at the same time, I didn't want to be doing too much work overall, as I knew that stress levels overall were kinda running me ragged, and even though intense exercise helps me lower/work off stress, there is a fine line between working stress off, and still burning yourself out from simply having just too much on you.
So, as of about 16 days ago (I started when I was 80 days out from going home for Christmas - now I'm at 64 WOOHOO!!!), I started just working out at lunch. Workouts are usually no longer than 20 mins in length - 25 at the most. This is, if for no other reason, that I don't have that long for lunch, and with a small gym near my hooch, I can leave the office, get to the hooch, change clothes, hit the gym and workout, back to the hooch for a quick shower, and back to the office in about 40 mins.
I've dropped most of my strength training altogether. I've got plenty of strength, and gain it back pretty quick when I start focusing on it again. I don't like to neglect areas of training, but given my situation, something had to give - and this was it. I'll do strength work at most once a week or so.
What my workouts have been are hardcore conditioning - based on my MFD (Medium Fast Distance) and/or "Density Conditioning" principles. Each day changes - some days it's incline interval sprints on a treadmill. Some days it's 15 mins. "balls to the wall" on a Concept 2 rower followed by 5 mins. even more "balls to the wall" on an elliptical trainer. Some days it's bodyweight circuits a la Program #5 from Working Class Fitness - The Programs, or the complexes out of Program #1.
I train everyday, taking a day off when I need to - usually once every 3-4 days. This ends up being 5-6 days of hard training per week.
Doing this type of training is doing wonders not only for my conditioning, but as I'm varying the type of movements, and still using (many times) some sort of resistance-based exercise, muscular and strength-endurance is going sky high. And work capacity feels GREAT.
I've also reduced my diet a little - a smaller breakfast (usually a couple cold cuts and some mixed nuts - maybe a piece of fruit). No lunch (too busy training). By the time dinner comes around, I'm one hungry dude. So I eat what I want. I try to keep sweets out of the picture (have them maybe once-twice/week - not ideal, but again, out here, sometimes something just has to give). I eat mostly meats, but don't eliminate carbs totally. And most of the stuff out here is fried (nobody ever said DFAC food was healthy). A typical dinner for me might be buffalo wings, onion rings, a grilled chicken breast, and half of one of those small frozen pizzas. If I get hungry in the afternoon (which happens a lot), I'll graze a little on sunflower seeds in the shell. If you saw my last newsletter, you'll know I'm a big fan of them and why.
Not even close to being considered a "good" diet, right? Results so far? I'm down ~15 lbs. in 16 days. I plan to drop even more by the time I get home. I'll let you know how muc it ends up being.
I must be doing something right. :-) Imagine if things were a little more low-key, and I could give full-effort to Program #5 (the bodyweight program)? Or better yet, Program #6 (the overall program for mastering bodyweight)?
I'm telling you - the workout programs I design work. And I'm living proof. All it takes is hard work.
Wiggy
PS - If you're a newsletter subscriber, the $10 deal still goes. Wanna get Working Class Fitness - The Programs for $10? Click HERE to find out how...
The past few weeks have been pretty hectic out here in Iraq. I mean, work is usually somewhat hectic, but the incoming IDF has been worse. That means more time in the bunker (esp at night) and less sleep. They've also installed a new security systems that warns us of pending incoming IDF. They're having trouble with though, as we're getting a lot of false alarms. Better than the real thing, but still wreaks havoc on sleep.
That said, I've drastically altered my workout plan.
Waiting until after work to get my workouts in just wasn't cutting it anymore. I was getting too tired, and couldn't put the "oomph" into them I knew I needed to. However, at the same time, I didn't want to be doing too much work overall, as I knew that stress levels overall were kinda running me ragged, and even though intense exercise helps me lower/work off stress, there is a fine line between working stress off, and still burning yourself out from simply having just too much on you.
So, as of about 16 days ago (I started when I was 80 days out from going home for Christmas - now I'm at 64 WOOHOO!!!), I started just working out at lunch. Workouts are usually no longer than 20 mins in length - 25 at the most. This is, if for no other reason, that I don't have that long for lunch, and with a small gym near my hooch, I can leave the office, get to the hooch, change clothes, hit the gym and workout, back to the hooch for a quick shower, and back to the office in about 40 mins.
I've dropped most of my strength training altogether. I've got plenty of strength, and gain it back pretty quick when I start focusing on it again. I don't like to neglect areas of training, but given my situation, something had to give - and this was it. I'll do strength work at most once a week or so.
What my workouts have been are hardcore conditioning - based on my MFD (Medium Fast Distance) and/or "Density Conditioning" principles. Each day changes - some days it's incline interval sprints on a treadmill. Some days it's 15 mins. "balls to the wall" on a Concept 2 rower followed by 5 mins. even more "balls to the wall" on an elliptical trainer. Some days it's bodyweight circuits a la Program #5 from Working Class Fitness - The Programs, or the complexes out of Program #1.
I train everyday, taking a day off when I need to - usually once every 3-4 days. This ends up being 5-6 days of hard training per week.
Doing this type of training is doing wonders not only for my conditioning, but as I'm varying the type of movements, and still using (many times) some sort of resistance-based exercise, muscular and strength-endurance is going sky high. And work capacity feels GREAT.
I've also reduced my diet a little - a smaller breakfast (usually a couple cold cuts and some mixed nuts - maybe a piece of fruit). No lunch (too busy training). By the time dinner comes around, I'm one hungry dude. So I eat what I want. I try to keep sweets out of the picture (have them maybe once-twice/week - not ideal, but again, out here, sometimes something just has to give). I eat mostly meats, but don't eliminate carbs totally. And most of the stuff out here is fried (nobody ever said DFAC food was healthy). A typical dinner for me might be buffalo wings, onion rings, a grilled chicken breast, and half of one of those small frozen pizzas. If I get hungry in the afternoon (which happens a lot), I'll graze a little on sunflower seeds in the shell. If you saw my last newsletter, you'll know I'm a big fan of them and why.
Not even close to being considered a "good" diet, right? Results so far? I'm down ~15 lbs. in 16 days. I plan to drop even more by the time I get home. I'll let you know how muc it ends up being.
I must be doing something right. :-) Imagine if things were a little more low-key, and I could give full-effort to Program #5 (the bodyweight program)? Or better yet, Program #6 (the overall program for mastering bodyweight)?
I'm telling you - the workout programs I design work. And I'm living proof. All it takes is hard work.
Wiggy
PS - If you're a newsletter subscriber, the $10 deal still goes. Wanna get Working Class Fitness - The Programs for $10? Click HERE to find out how...
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