Barbell curl – 15 x 3
Standing overhead barbell tricep extension – 15 x 3
Barbell Squat – 15 x 3
Dumbell Bench Press – 15 x 3
Barbell Lunge – 15 x 3
Pullups – 10 x 3
Box Jumps – 15 x 3
Dumbbell Incline bench press – 15 x 3

Rest between sets for 45 seconds to a minute.

For this weeks workout we have put together 2 mini circuits that will really increase your heart rate and burn heaps of calories!

Deadlifts – 6 reps
Benchpress/Pushups –  8/10 reps
Seated row – 10 reps
Box jumps – 15 reps
Thrusters – 10 reps

Do this 5 times then move on to the next circuit

Step up – 15 times up and down
Kettlebell swings – 10 reps
Pull ups – 6 reps
Burpees – 10 reps

Ben and I have decided to log our progress so if you’re interested you may follow our progress and hopefully share some of yours with us too

On the blog we will try keep something of a workout log and keep our weight and girth measurements up to date.

http://conditionedprogress.wordpress.com/

There are three main methods to this madness, the 24 hour fast once or twice a week (Eat stop eat), the 16 hour fast (leangains), and the 20ish hour partial fast (the warrior diet)

Eat stop eat, you go 24 hours without food while drinking as many non-calorie beverages as you want, once your off the diet do not eat like you have been fasting just eat like you usually would so once you break the fast just have a regular meal and go on with your day. only do this fast once or twice a week at most!

Leangains is one of my favourite out of the three because you can use it if your loosing fat, gaining muscle, or just staying at a healthy weight, for men you fast 16 hours and for women you fast for 14. so if the last time you ate was at 6pm, the next thing you would eat would be at 10am (male) or 8am (female).

The warrior diet, this is an everyday diet where you consume a little bit of each of the following, fruit, veggies, protein shakes, nuts, eggs and juices, but keep this at very very small amounts and you eat one main meal at night, this diet would probably be the most beneficial for fat loss.

The department of cell and developmental biology in japan has even got some evidence tested on rats that these kinds of diets have improved their life span from up to 50%.

Researchers at the national institute of ageing in Baltimore, USA also have evidence that fasting could possibly protect the brain from diseases such as Alzheimer’s and Parkinson’s. ”Reducing your calorie intake could help your brain, but doing so by cutting your intake of food is not likely to be the best method of triggering this protection. It is likely to be better to go on intermittent bouts of fasting, in which you eat hardly anything at all, and then have periods when you eat as much as you want,” said Professor Mark Mattson, head of the institute’s laboratory of neurosciences. (http://goo.gl/Ppn3G)

http://www.youtube.com/watch?v=3GkRjECiw-k&feature=related

Always jealous of those naturally muscular people because you’re stuck being lanky and skinny?

Do you know what type of body you have?!

Well this thread is all about body types. First of all there are 3 types of bodys.. Endomorph, Mesmomorph and Ectomorph.

Endmorphs generally are the bigger kinds of people who are solid but rather soft around the edges. Endomorphs tend to gain fat and muscle rather easily and are generally rather strong to begin with. They generally have slow metabolisms and will find it hard to loose bodyfat.

Mesmomorphs on the otherhand are generally naturally muscular and have large muscles. Their physique makes them look athletic which also enables them to have the best body shape for bodybuilding as they can put on or loose body fat quickly

A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.

Ectomorphs are generally the skinny guy who struggle to put weight on because of their super fast metabolism. They will have a small and delicate frame and are generally refereed to as your hard gainers.

While there are different types of body shapes it doesnt mean that if you are endomorph you cannot become skinny. You can have split body types and can change your bodytype with age too. So don’t go thinking you’re stuck with your body because there are always exceptions!

Equipment needed: Tractor tire, Sledge hammer, Yourself

Intensity: Go as hard as you can

Hammer swings x10

Tire jumps x10

Hammer swings x10

Tire throws x10

Hammer swings x10

Tire squats x10

Hammer swings x10

Repeat

There is a reason it is called breakfast, this is because it breaks the fast you create when sleeping when you break this fast you increase your metabolism, providing weight-loss, it is said a perfect diet consists of 6-7 small meals a day, breakfast being one of them. If you do not consume a healthy nutritious breakfast in the morning you are more likely to consume unhealthy food during the day which will increase fat gains.

One of the other reasons I eat a good breakfast each morning is to maintain a good mood, hunger causes mood swings and irritability, people who do eat breakfast seem to be in a much calmer, happier mood then those who do not.

Breakfast ideas:

-Fruit + Oats
-Wholegrain Toast w/Natural peanut butter
-Smoothie
-Granolla
- Eggs on Wholegran Toast

Although cardio might burn more calories while working out, once you’ve completed your work out resistance training will have burnt more calories in the next 24 hours. Also muscle unlike fat will increase your metabolic rate, so the more muscle mass you have the more calories you are burning during the day, it is said that for each 1.4kg of muscle mass you increase, your body’s metabolic rate will increase by 7%

So why do female bodybuilders look so big then? This is because of the steroids they are taking, they are putting un-natural levels of testosterone into their bodies therefore turning them into un-lifelike looking people.

What’s that? You now want to start training? Here is a sample workout for an average woman with no injuries or problems causing them to have issues with it:

Bench press: 3 sets of 10 reps
Squat: 3 sets of 10 reps
DB walking lunge: 3 sets of 10 reps
Seated row: 3 sets of 12 reps
Shoulder press: 3 sets of 12 reps

Remember this is a very basic workout for beginners, I suggest do this twice a week on maybe Monday and then Thursday.

if you have any problems or issues send us a comment and we will help you out as soon as possible.

Exercise one: Squat – 10×10 with 60 seconds break between sets.

Exercise two: Deadlifts – 10×10 with 60 seconds break between sets.

Exercise three: Calf raises 3×30 with 60 seconds break between sets.
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This workout looks small but if this is done correctly you will be crying for your mum by the end of it. This method of training is very demanding and is recommended that you are eating a bulk diet or just load up on carbs beforehand and after if needed.

Please give it a go and post how you went.

Next day comments appreciated!

Decline Oblique Crunch – 2 sets of 20
Hanging Leg Raise w/ Twist – 2 sets of 15
Cable Crunch – 2 sets of 20

Lying Leg Raise – 2 sets of 20
Scissor Kicks – 2 sets of 20
Crunches – 2 sets of 20

Decline Crunch – 2 sets of 20
Hangin Leg Raise – 2 sets of 15
Crunches – 2 sets of 20

As you continually build up your core you will also start to notice all your other lifts getting heavier and easier as this assists you with stabilizing yourself when lifting heavy!