Workout of the Day

AST: Rapid Fat Loss Boot Camp

"The Triple Threat"

Burpees

Pushups

Blast Strap Rows

After a warm-up, set a timer for 20 minutes.  During that 20 minute timeframe you must perform as many reps of each exercise as possible.  In between each set, however, you'll take a 200m jog.  Here's an example:

Burpees x 22

Jog

Pushups x 30

Jog

Rows x 20

Jog

Burpees x 18

Jog, etc...

Repeat for 20 minutes!  Total all of your reps for each exercise and record them.  Those will be your baseline numbers.  The next time we perform this workout you'll have a goal... to get more reps for each exercise!

It's that simple, but it'll set your metabolism on fire, resulting in a huge energy deficit.  What does this mean?  Yup!  Fat loss!

Let us know how you do!  Post your score in the comment section and see how you compare to some of the others.  Hell, come down for a RFL Boot Camp; the first one's FREE, so what've you got to lose (aside from unwanted weight and bodyfat!)?

Have a safe and happy New Years Eve... get all of that holiday partying out of your system and invite the "I will act now!" mindset into your life!

Grow stronger,
Tony

Vaccinate yourself against bodyfat?!

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body.  And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat.  Hint: it doesn't
involve needles!

Learn how to vaccinate yourself against body fat
>>http://precisionnutrition.com/cmd.php?pageid=1106943&u=the-body-fat-vaccine

Workout of the Day 12/30/09

AST Rapid Fat Loss Boot Camp :

Complete 5 rounds as fast as possible (benchmark)

Burpees x 10

Sledge Hammer x 10

Hand Walkout x 10

Bodyweight Squats x 10

Blast Strap Row x 10

Mountain Climbers x 20

Tire Flip x 3

Kettlebell Thruster x 10

Record score and complete faster when we re-test on Jan. 16!

Check out this link to a blog post written by Nate Green, author of Built for Show..., about the age-old saying "I just don't have time for that!"

But what do they have time for?!  Find out HERE !

Workout of the Day

Conditioning via Rapid Fat Loss Boot Camps

-Warm up: agility, flexibility, mobility drills

-Station 1: Burpees

-Station 2: Ground attack

-Station 3: Jump lunges

-Station 4: Sledge hammer

-Station 5: Mt. Climbers

Jog 200m in between stations

Authentic Strength Camp

Marc
-Warm up: agility, flexibility, mobility drills
a. Kneeling Jumps: worked to 20x3
b. RDL's: 215x3
c. Incline Bench: 155x3
d. 1-arm Sled Row: 195x3

Me
-Warm up: agility, flexibility, mobility drills
a. Snatch: I worked up to 145x3 (weak; they'll get there!)

b. Snatch-grip Jump Shrugs: to 215x3

c. Floor Press: worked up to 285x3

d. 1-arm Sled Row: 320x3

Overall, we're trying a different split.  We're including 1 explosive movement at the beginning of the workout and following up with 2-3 additional compound lifts.  This will be done 3-4 times per week, with 1-2 additional "weak points" workouts.

Workout of the Day

Rest... ahhh...

No training today, so I leave you with this... Enjoy!




Such skills!

Workout's of the Day

Brenda: Pre-Rapid Fat Loss Boot Camp 

Complete as fast as possible

A1. Squats x 50, 40, 30, 20, 10

A2. Burpees x 10, 8, 6, 4, 2

A3. Lying Leg-lifts x 10, 8, 6, 4, 2

Total Time: 15:59

Me: Experimental Strength Workout

-work up to max set of 3

A. Snatch/Hang Clean: 225x2, 185x11

B1. Floor Press: 295x3, 225x12 (close-grip)

B2. Sled High Row: 310x3, Chins 1x16

C1. Hammer Curl: 70x3

C2. Shoulder Complex: face pulls x 10, ext. rot. x 10,

rear delt x 10, L-raise x 10, 30* raise x scap shrug,

front raise x 10

Workout notes:

-working the Hang Clean AFTER reaching my max for Snatches has been great, but I did a few too many sets to get up to 225 with the Hang Cleans.  Will be resolved.

-Floor Press felt solid the entire way.  All of the reps were explosive with very minimal struggle.

-Sled High Row's were, as always, awesome.  Definitely help alleviate pain in my shoulders.

-haven't done Hammer Curls in a while.  Felt better on my wrist than BB curls.

-the shoulder complex is a light giant-set, but I feel that it's helped my shoulders bounce back from "injury" faster.

Going to be starting a new training split on myself, Marc, Ed, and Ricky starting on Monday.  We're going to be increasing the frequency of key lifts.

I'll post daily workouts for both MY training and the Rapid Fat Loss Boot Camp workouts!

Rapid Fat Loss Boot Camps start on Monday!  Gonna be awesome.

Train Harder.  Grow Stronger.

Tony

Lean Eating

So in the past few emails I've sent I've talked a lot about 
achieving rapid fat loss and getting your mind right.


What I haven't talked too much about is how to incorporate
nutrition into the puzzle (which, arguably, makes the difference
between a good physique and a great physique!)

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs - Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money.  $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:

http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

Now, today, I want to share with you a post covering the
flip side of the 10K prize.  In other words, if the prize is
the carrot, today's video talks about the stick.

You see, Dr. Berardi's a coaching expert.  In fact, he's
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there's
something powerful to this idea.

You see, the biggest transformations - body transformations
or otherwise - are accomplished when people have big
incentives.

And I'd say 10 thousand bucks qualifies as a big incentive
all right.  But big inspiring goals also need some potential punishment.
Or, some risk.

And in today's video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter "the best kept secret in weight loss."
http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

So, if you're REALLY interested in changing your body and
you'd like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive.  From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below.  I know you won't be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
http://precisionnutrition.com/cmd.php?pageid=1106943&u=win-40k

The Best Kept Secret In Weight Loss
http://precisionnutrition.com/cmd.php?pageid=1106943&u=blackmail-yourself-lean

You want to lose fat, huh?

...well, before you get your body ready to shed fat like a freaking blow-torch, which our boot camps certainly do, you've got to get your mind ready!  Fat loss is a battle.  It's a war between what your body is comfortable with (keeping the excess) and what your body isn't comfortable with (getting lean!).  Either way, your body loses, and it would rather stay comfortable while doing so... RECIPE FOR DISASTER!


Why do you think so many New Year's Resolutions fail?  Because people aren't prepared for the battle.  They aren't ready to accept that results don't just come from training.  They come from hard training; both in the gym and in the kitchen!!!

No more bullshit New Year's Resolutions.  Make a New Life Resolution!  Make no mistake about it, your body transformation will literally change your life.  You'll be happier, healthier, have more confidence, more energy, a sexier body, increased mental toughness,  etc.

But again, you need to train your mind to train your body to train to win!

Train Hard.  Get Lean.  Get STRONG!
Tony

3 Fat Loss Tips (*disclaimer: some profanity)

1. Make sure that your diet is solid, or at the very least, not a bunch of crap!  Make sure that you include lean meats in the form of chicken, steak/beef (visible fat removed), turkey, eggs, protein powder, etc.  Additionally, cut back on the processed carbs like cereals, breads, crackers, pasta, rice, soda, juice, and cookies and replace them with beans, broccoli, spinach, lettuce, tomatoes, and other vegetables.  Seriously, this alone will trim that bulge!
2.  Drink a ton of water!  No, a glass or two a day is not sufficient, Louis! (name the movie and I'll give you a gold star for the day)  Take your bodyweight and divide it by 2.  That's the minimum amount of ounces of water you should take in a day- minimum.  If you don't like the taste of plain water then mix in some Crystal Light or some other zero-calorie flavoring system.  Drinking water only when you're thirsty doesn't count, either.  At that point, you're already reaching dehydration.  This is probably the easiest way to shed a few LB's, so just drink the damn water!
3.  Train like an animal.  Being a hamster on a treadmill and walking/jogging in the "fat-burning zone" simply isn't going to cut it.  Pick up the intensity!  Seriously, we have girls squatting more than most guys do in regular gyms.  Take a look at your program and reevaluate!  Get strong as hell on the following: upper body presses, pulls, squats, deadlifts, lunges, and sprints.  Get creative!  Flip a tire or pull a sled.  Swing a sledge hammer.  Go to a park and do some chin ups and pushups to failure.  Work your ass off and you'll work your ass off!  Who said that you need to get weaker as you lose fat?  Get STRONGER!

Check out this video of AST clients training like they actually want to see some results... Light-years ahead of the typical gym-rat!

Mr. Elliott Hulse said it best-

"If you want extraordinary results then you've got to get really really really comfortable getting f$%kin' uncomfortable!"

Train Hard.  Get Lean.  Get STRONG!

Tony

Here's the last of the Strong For A Cause photos...

*Double click the video to watch it on YouTube (the video may be easier to watch)
Train Hard. Get Lean. Get STRONG!
Tony

Some Competiton Photos

Strong For A Cause photos!!!

Thanks again for supporting us yesterday.  The competition turned out to be a lot of fun and was a huge success.  More pictures will be coming soon, but for now, enjoy!

Train Hard.  Get Lean.  Get STRONG!
Tony