The problem is that there are many easy diet mistakes you can make unintentionally that can destroy your dreams of ever having that sexy, ripped midsection you are after. The good thing is that today I am going to tell you what they are so that you can avoid making them alltogther

1. Eat Carbs all the Time

Carbs are a double-edged sword when it comes to creating a great physique.  On the one hand, they’re instrumental in building mass and allowing your muscles to recover from heavy training.  They’re also important for sustained energy during workouts.  On the other hand, eating too many carbs can make it impossible to lose body fat.

Eating carbs all day long – even the healthy ones – will cause your body to constantly secrete insulin.  Insulin is crucial for muscle growth, but it also makes it impossible for your body to burn its own fat stores.  If you want to actually make some progress with your diet, restrict your carbohydrate intake to the meals around your training sessions.  On off days, avoid eating starchy carbs altogether.

2. Avoid All Fats

Fats don’t make you fat!  Eating too much does.  In fact, fat is an essential nutrient which is important for maintaining proper hormone levels.  Eating a decent amount of monounsaturated, polyunsaturated, and even saturated fat is crucial for keeping your testosterone high and your metabolism revving at full speed.  If you really want to suffer during your diet and have no results to show for it, go on a super-low-fat diet.

Otherwise, make sure to include healthy fats in your daily meal plan.  Use olive oil when you cook, and add nuts or avocados to your meals.  Also, make sure to eat some fatty fish like salmon or trout two to three times per week.  Not only are these fish great sources of protein, they contain tons of Omega-3 fatty acids, which can actually accelerate your fat loss.  If you can’t afford fish, find a quality fish oil supplement and use it daily.

3. Skimp on the Protein

Whether you’re gaining muscle or stripping body fat, protein is the most important nutrient in your diet.  Protein is composed of amino acids, the building blocks your body uses to regenerate muscle tissue after weight training.  In fact, when you eat meat, you’re essentially eating an animal’s muscles to build your own!

When you’re on a calorie-restricted diet, maintaining your muscle mass and strength is a constant struggle.  Skimping on the protein will make it even harder.  Unless you want to end up a smaller, yet still-flabby version of your current self, keep eating plenty of lean protein.  Protein-rich foods are filling, too, so following this tip will keep you satisfied enough to resist your cravings.

4. Don’t Worry About Vegetables

Most bodybuilders don’t eat nearly enough vegetables.  While this may not be much of an issue when you’re trying to gain weight, avoiding veggies on a cutting diet is a huge mistake.  They contain essential vitamins and minerals which you’re not going to be getting from your otherwise-limited food intake.

Green, fibrous vegetables like broccoli and spinach also contain nearly zero calories.  Considering that the calories they do contain are mostly fiber, you can think of green veggies as “free” food – eat as much as you want!  Even green beans can seem like a godsend when you’ve finished your meat and don’t get to eat any more “real” food for another few hours.  Keeping lots of vegetables in your fridge will help you stay strict with your portions of carbs, fats, and protein.

5. Starve Yourself

The BIGGEST mistake you can make during your diet is to go too low in calories.  Fat loss requires a slight caloric deficit, but more is not better in this case.  Your body is high adaptive, and starving yourself will only cause your metabolism to slow down.  A super-restrictive diet might allow for rapid fat loss for a week or two, but your progress will soon come to a screeching halt.

You need to maintain a decent rate of fat loss long enough to get ripped and see your abs.  The only way to do that is to start slow with your diet and focus on losing a pound or two per week.  You also need to make sure you keep your strength up.  If you start getting weaker as you lose weight, you’re almost certainly losing muscle mass and working AGAINST your goals – not towards them.

Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/

A lean midsection takes a combination of good nutrition, cardiovascular training and core training. For some, the quest of how to get a six pack also requires additional time trimming extra weight off the midsection.

If you want to tone up your core, follow these guidelines to transform your keg into a six pack

How to Get a Six Pack – Start with Nutrition

You can shorten the road to a six pack by turning your sites on better nutrition.  Eating healthy is essential to a good physique overall, especially for the abdominal region.  This area tends to be the first place where fat is deposited for a lot of people.

Eating processed foods and fast foods provides a lot of calories but leaves you lacking nutrients to fuel your body.  Eating natural, whole foods in small meals throughout the day provides high quality fuel that keeps your metabolism stoked throughout the day.  That gives you energy, stops you from overeating, and helps you burn more calories.

How to Get a Six Pack Through Exercise

Exercise by itself is a great way to expend calories, but if you’re not monitoring your dietary intake then you’re going to be on a slow road to getting a six pack.  In order for your abdominal muscles to show through, where you have a visible six pack, you need to balance your exercise and your nutrition to trim off any excess fat.  Even a small amount of fat will prevent those muscles from showing.

The key is to combine cardiovascular conditions with strength training and balanced nutrition.  Whether you’re running, walking, taking dance classes, cycling, swimming, you need to mix in cardio to burn off calories and excess fat.

More Ab Workouts Are Not the Answer

Some people think that heavy abdominal exercises are the key when they’re trying to get a six get. 
More is not necessarily better, especially when it comes to abdominal training.  You simply cannot reduce fat content with strength training alone. 

Abdominal muscles consist of three layers.  The deepest layer acts the body’s girdle and provides the support and stability.  The rectus abdominis is the middle layer, which helps flex the spine.  The closest to the surface is the internal and external obliques.  These turn the trunk and provide the body with rotation and lateral movement.  All these muscles work in the same way as the other muscle groups.  You wouldn’t over-train your biceps doing 100 curls to bulk up.  You can’t do this with your abs either.

If you want to know how to get a six pack, then retrain yourself to follow a consistent exercise regimen that is balanced – containing cardio, improved nutrition, and healthy strength training.

Join our Free 6 Week Six Pack System is great start for anyone who wants to get ripped fast. JOIN HERE 

Hi Everyone!

Welcome to our brand new series of videos called 6 Minute Six Pack Meals. In this very first episode I show you one of my favourite meals for dinner. It is a great low carb meal with some good high quality protein and healthy fats, perfect for 6 pack abs. Even more important is that it’s easy, simple and fast to make and I also like the fact this this six pack meal is scalable. So whether you want to make it just for yourself or for the whole family, it takes the same amount of time.

So if you are looking for a great 6 pack abs Approved meal to eat at night time then this is one of the best out there!

Ingredients

Main

• Chicken Breasts
• 1/2 Avocado
• 2 Cups of Mixed Veggies

Other

• Sweet Chilly Sauce
• Salt
• Pepper

1. Antagonistic Supersets

You’ve probably heard about supersets, right?  Most people do these by pairing two or more exercises for the same muscle group.  You might torch your triceps with back-to-back extensions and dips, or fry your chest with flyes right after bench presses.  However, an even more effective method for rapid muscle growth is to superset exercises for opposing muscle groups!

For example, you might do a set of rows for back immediately after completing a set of incline presses or dumbbell presses for chest.  These exercises are antagonistic because they use the same joints in opposite ways.  You use your arms and torso to push during the presses, and you use the same joints (but different muscles!) to pull during the rows.

Another good pairing would be pull-ups and military presses – pulling and pressing in the vertical plane.  Or, you can train your arms with antagonistic supersets by performing back-to-back curls and extensions.  This method works with tons of different exercises, as long as you pair movements that use the same joints and body parts in opposite ways.

The advantage of this technique is that you can get A LOT of quality work done in a short amount of time.  While you let one body part rest, you can hoist some heavy weight with the opposing muscle group, allowing you to blaze through workouts when you’re short on time.  As long as you can recover well enough, you can also train all of your body parts more often and achieve faster growth!  Just remember that this will require a larger food intake and plenty of rest.

2. Rest-Pause Sets

Even when you’re looking into advanced training techniques, you still need to focus on getting stronger.  You’re not going to get a massive chest with a 135 bench or a huge pair of legs without a big squat!  However, not all strength routines are created equal.  For some seriously rapid strength gains, give rest-pause sets a try.  A rest-pause set simply involves going to failure or near-failure, resting for 20-30 seconds, and then getting some more reps.  You can repeat this process once or a number of times.

For example, you might normally get ten reps with 185 on the incline press.  However, you can probably get another three or four after resting for a half-minute.  Do those few reps, rest again, and it’s a good bet you can still eek out one or two final reps.  Once all’s said and done, you’d get about five reps more than normal – a huge increase!  Those extra reps will cause your body to quickly adapt by rebuilding the muscle bigger and stronger.

Just make sure you use rest-pause sets with the right exercises.  It works well for bench presses, dips, and other pressing movements for chest, shoulders, and triceps – as long as you have a spotter.  It can also be great for certain pull-ups and rowing exercises.  However, you probably want to avoid using this technique for squats, deadlifts, and other exercises that heavily tax your lower back.  Performing these movements while already fatigued can lead to serious injury.

3. Improve Your Form

Whether you’re a rank beginner or a seasoned veteran in the weight room, you should always strive to improve your form.  In some cases, this will simply make an exercise safer, but it can also make your favorite movements more effective for building muscle!

For example, you might feel your quads doing most of the work when you squat.  You could widen your stance and focus on sitting back more in order to hit your hamstrings and glutes – muscles which are under-developed on most trainees.  Squatting this way isn’t necessarily “better” in all cases, but it would be just what you need to target your weak points.

You might also have trouble working your chest when you do bench presses.  To make your pecs do more of the work, you could take a wider grip on the bar and lower it closer to your clavicle than your lower chest.  This would mean using less weight, but you’d get a lot more chest involvement out of the exercise.

Overall, form improvements are largely individual.  As long as you’re staying safe with heavy weights, you need to make the adjustments necessary for your needs!  If you’re a beginner who’s struggling to gain strength, then you’ll want to look for form-fixes that allow you to lift more weight and build more overall mass.  If you’re advanced enough to have weak points and strong points, you want to manipulate your form to target your less-developed muscle groups.

Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/

In this video , home fitness expert Peter Carvell shows you one crazy MMA Abs & Core Workout. Using extreme exercises that originate from the MMA world and more specifically from Thai Boxing he created a complete home core and abs workout that will help you build a core of steel. Let’s face it, what is the point of having a great looking 6 pack if your core is so weak you can’t even carry your girlfriend into the bedroom without breaking your back.

So make sure you try and incorporate this workout into your normal weekly routine 2 to 3 times/

Workout Structure & Exercises

Do 20 reps on each side of each exercise.
• Elbow to Knee ( 20 reps each side )
• Thai Plank ( 20 reps each side )
• Thai Crucifix ( 20 reps each side )

Repeat all 3 exercise 3 times

Your last workout for week 3! Back to cardio and abs again today and just think off it, after today’s workout you are half way through this challenge!

So let’s finish this week on a high and really push hard. Don’t forget to make sure you try and do push harder in your cardio and abs workout today than what you did previously you must improve with every workout!

Have a great one!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Cardio Workout

Workout Video

Workout Structure

• Today you will be performing a new type of interval training.
• Each segment lasts 2 minutes and you will perform 10 sets with a total duration of 20 minutes excluding your warm up and cool down.
• Choose your favourite and most effective cardio exercise. Examples include sprinting, cycling, jumping jacks, jump rope and sprinting on the spot. You will only be using one exercise throughout the entire workout.
• Perform the exercise of choice for 10 seconds, rest 10 seconds. Perform the exercise for 20 seconds, rest 20 seconds. Perform the exercise for 30 seconds, rest 30 seconds. Repeat from the start.

Warm-up

• 5min cardio and 5 min dynamic stretches

Workout:

• Sprinting on the spot 10 seconds, Rest 10 seconds
• Sprinting on the spot 20 seconds, Rest 20 seconds
• Sprinting on the spot 30 seconds, Rest 30 seconds

Repeat for a total of 10 to 15 sets

Cool Down

• Do slow cardio for 5 minutes

After the cool-down move immediately onto the Abdominal Workout

ABS Workout:

Workout Video

Workout

• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches

Rest 10 seconds

• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises

Rest 10 seconds

• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends

Repeat Full circuit above for 3 sets

Stretch

• Do a nice stretching session for around 5 to 10 minutes.

Expert Workout Tip of the Day

• I know this sound like a simple tip but it will have a major impact on how much you enjoy your workouts. So make sure you always wear comfy workout clothes when you train. There is nothing as bad as restricted or un-comfy workout gear when you need to push hard and you get tired.

Expert Diet Tip of the Day

• Never eat complex carbs late at night. Your body don’t need and won’t use the extra carbs and it will just get stored as fat!

My Dairy

OH YEA!!!! Half way through this challenge and I can now say from firsthand experience, it is super effective and powerful because I can see some great results already, just by looking in the mirror!.

I just felt great today, maybe something to do with my cheat meal this morning. It was so bad I don’t even think I want to tell you what it was! Ok then, I had flap jacks/pancakes stack  with syrup and cream! YUMMY YUMMY!

But I pushed it hard when it came to my cardio workout. In fact, I went all the way to 40 minutes today! I think it was the combination of knowing I am half way and the extra carbs and sugar from the flap jacks that gave me the extra energy and motivation to go big today.

I also did my morning cardio as always and apart from my cheat meal by diet was 100% spot on today.

So 3 more weeks to go and I feel great and as energized today as I felt on day one so BRING IT ON!

Your last weight training for this week. Make it count because from here onwards it is all about getting ripped fast. Over the last 3 weeks we are just going to focus on loosing fat during the cardio, abs and weight training.

So let’s hammer those muscles one more time and don’t hold anything back!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Workout Video

Workout Structure

• You will start with a 5 min warm-up.
• After that you will have 9 exercises to complete. You will do each exercise as follows:
• Complete 10 reps of the first exercise, rest for 10 seconds and repeat that 10 times so that you have completed 10 sets.

For example, you first exercise is band push up.

Complete 10 reps of the band push up, rest only 10 seconds, then do your second set of band push ups, then rest 10 seconds again, complete a third set of 10 band push ups, rest 10 seconds, and so continue like the above until you have done 10 sets of band push ups with 10 seconds of rest in between.

Then you rest 1 min and move on to the next exercise and so forth until you have done all 9 exercises in the above format.

It is very important that you complete all 10 sets of each exercise and if you can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do push-ups with the band anymore then do them without the band or go onto your knees and but keep going.

Workout

Warm-up

• 5min cardio

Weight Training

1. Band Push-ups ( 10reps x 10sec rest ) x 10
2. Band Squat ( 10reps x 10sec rest ) x 10
3. DB Bent Over Rows/Pull-Ups ( 10reps x 10sec rest ) x 10
4. Band Stiff Leg Deadlift ( 10reps x 10sec rest ) x 10
5. DB Lateral Raises ( 10reps x 10sec rest ) x 10
6. DB Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
7. DB Wall Incline Bicep Curls Wall ( 10reps x 10sec rest ) x 10
8. DB Reverse Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
9. Bench Dips with weight ( 10reps x 10sec rest ) x 10

Stretch

• Cool Down and Stretching

Expert Workout Tip of the Day

• Remember to use dumbbells and bands that allow you to do each exercise correctly. If it is too heavy you will compromise your form and hurt yourself an if it is to light it won’t give you a workout at all.

Expert Diet Tip of the Day

• Cottage Cheese is a great snack to eat before bed as it contains slow releasing protein that will help feed your muscle through the night.

Diary

Today I actually the Full Upper body gym workout from the System 84 manual ( CLICK HERE FOR MORE INFO ) as I really want to pump up the volume and go heavy today as I have been loosing to much weight and as I won’t be focusing on muscle a lot over the final 3 weeks I wanted to do one really heavy muscle workout. And yes it was INSANE! I know I am going to hurt for a few days from this.

The cardio the morning was good as always and I am actually back down to 32 minutes because I am just doing my route to fast so I will have to either slow down or get a longer route!

My diet was pretty standard today although I had one great dinner in the form of steak, greek salad and veggies ( Go Here To See it ). I have been craving steak all week. And this is not a cheat meal, just a normal dinner but I try and eat red meat only 2 to 3 times per week.

So almost done for this week and then we are half way!

Back to Cardio and Abs again today. Make sure you improve on both these workouts. You must take things a step up every time you do a workout otherwise you might end up hitting a plateau.

So let’s get focused and burn some calories!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Cardio Workout

Workout Video

Workout Structure

• Today you will be performing a new type of interval training.
• Each segment lasts 2 minutes and you will perform 10 sets with a total duration of 20 minutes excluding your warm up and cool down.
• Choose your favourite and most effective cardio exercise. Examples include sprinting, cycling, jumping jacks, jump rope and sprinting on the spot. You will only be using one exercise throughout the entire workout.
• Perform the exercise of choice for 10 seconds, rest 10 seconds. Perform the exercise for 20 seconds, rest 20 seconds. Perform the exercise for 30 seconds, rest 30 seconds. Repeat from the start.

Warm-up

• 5min cardio and 5 min dynamic stretches

Workout:

• Sprinting on the spot 10 seconds, Rest 10 seconds
• Sprinting on the spot 20 seconds, Rest 20 seconds
• Sprinting on the spot 30 seconds, Rest 30 seconds

Repeat for a total of 10 to 15 sets

Cool Down

• Do slow cardio for 5 minutes

After the cool-down move immediately onto the Abdominal Workout

ABS Workout:

Workout Video

Workout

• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches

Rest 10 seconds

• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises

Rest 10 seconds

• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends

Repeat Full circuit above for 3 sets

Stretch

• Do a nice stretching session for around 5 to 10 minutes.

Expert Workout Tip of the Day

• To make the abs workout harder you can skip the 10 second rest between exercises. Just do all 6 exercises, rest a minute and then repeat the full circuit 3 to 4 times.

Expert Diet Tip of the Day

• Eat fruit instead of sweets or candy if you need a sugar fix!  Remember that as much 70% of your results will depend on how good your diet is. If you have not been getting the results you have been hoping for the maybe it is time you get onto a diet that is just as powerful as these workouts. We recommend this one: http://www.the6packdiet.com and if you use this code ( 6pack48 ) you can get $20 of the price as well.

My Dairy

I did 30 minutes of cardio today and switched between sprinting on the spot and Jumping Jacks throughout the 30 minutes to make it a bit more exciting. The abs workout is one I really enjoy and those gorilla swings really works you core. I did all 6 exercises tin a row today before I rested. It helps me keep momentum and really hammers your abs into submission! : )

My morning cardio was cool as always and it has become as routine as brushing my teeth.

My diet was good today. Tried a new breakfast I have been working on and although it is very healthy it might be a bit too many calories. But I will fine tune it and show you guys one day. It does tastes absolutely amazing and I call it the “Healthy Luxury Blue Berry Pancake Stack”! Lol Yip I need to work on getting the name shorter as well.

Apart from that I pretty much just had my normal diet.

BTW: Last week I officially lost 1.1kg ( 2.4lbs ) which is a bit better as I lost 1.8kg ( 4lbs ) the first week which was a bit much. So over all I am super happy as I doing better than on my goal of 3lbs per week which should have me ripped within 4 to 6 weeks.

Hi Everyone!

In this week muscle building workout video Justin Woltering shows us one of the best Trap Workouts ever! Using some of the most powerful trap exercises out there today he created a workout that will do one thing and one thing only, help you build a strong powerful neck.

So if you are tired of having a Pencil Neck and want to get some respect in the gym then you will want to make sure this trap muscle building workout becomes part of your weekly routine.

Workout Structure and Exercises

• Deadlift : 5 sets x 5 reps
• Barbell Shrugs : 3 sets x 12 reps
• EZ-Bar Upright Rows : 3 sets x 12
• Seated Dumbbell Shrugs : 3 sets x 12 reps

Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/

I hope you enjoyed yesterday, I love that cardio and abs workout. Today you are back on the weight training and building some muscle. Make sure you push hard and remember you must try and complete all 10 sets of each exercise. If it is too easy then increase the resistance and if it is to hard then just use the EXLAB to pick an exercises that you can do for 10 sets of 10 reps.

Ok let’s pump some iron or bands in our case!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Workout Video

Workout Structure

• You will start with a 5 min warm-up.
• After that you will have 9 exercises to complete. You will do each exercise as follows:
• Complete 10 reps of the first exercise, rest for 10 seconds and repeat that 10 times so that you have completed 10 sets.

For example, you first exercise is band push up.

Complete 10 reps of the band push up, rest only 10 seconds, then do your second set of band push ups, then rest 10 seconds again, complete a third set of 10 band push ups, rest 10 seconds, and so continue like the above until you have done 10 sets of band push ups with 10 seconds of rest in between.

Then you rest 1 min and move on to the next exercise and so forth until you have done all 9 exercises in the above format.

It is very important that you complete all 10 sets of each exercise and if you can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do push-ups with the band anymore then do them without the band or go onto your knees and but keep going.

Workout

Warm-up

• 5min cardio

Weight Training

1. Band Push-ups ( 10reps x 10sec rest ) x 10
2. Band Squat ( 10reps x 10sec rest ) x 10
3. DB Bent Over Rows/Pull-Ups ( 10reps x 10sec rest ) x 10
4. Band Stiff Leg Deadlift ( 10reps x 10sec rest ) x 10
5. DB Lateral Raises ( 10reps x 10sec rest ) x 10
6. DB Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
7. DB Wall Incline Bicep Curls Wall ( 10reps x 10sec rest ) x 10
8. DB Reverse Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
9. Bench Dips with weight ( 10reps x 10sec rest ) x 10

Stretch

• Cool Down and Stretching

Expert Workout Tip of the Day

• Remember that form and technique is way more important then how fast or how many or how heavy you can go. Sometimes getting the technique just right can be the difference between an exercise being effective or not. So make sure you check out the video we created for you to get the form and technique of each exercise right. It will also help prevent injuries!

Expert Diet Tip of the Day

• If you are like me than you love to always be snacking on something. But if you are not careful those snack can actually destroy all your results. So if you want to have snack around make sure they are low fat, low sugar, high protein, and high fiber type snacks. I like stuff like beef jerky , nuts ( Not to many though ) and raw veggies.

Diary

Man, I really enjoyed today’s weight training workout. To me that normally means I was in the zone, it does not mean it was easy, because it wasn’t. This structure is a real killer and with only 10 seconds rest it can get insanely hard, but you know that already!

The morning cardio was cool and I went for 35 minutes again. I actually love doing a nice long and relaxing stretching session after my morning cardio.

My diet was spot on today and I discovered beef jerky ( or BILTONG as we call it here in South-Africa ) again as I use to love eating that as a snack. I found a great low fat, low sodium brand that I will be snacking on from now on whenever I feel puckish!