THE LEGALLY MUSCLED ULTIMATE FITNESS CHALLENGE

Its here!!!!! The challenge I promised you.

Can you do any of the following...

150 pushups  

200 tricep dips

200 situps

200 crunches

300 bodyweight squats

50   pull ups

Run 5 miles in 30 minutes

Swim 50 laps in 35 minutes

If your answer is no, then you are a candidate for my ultimate fitness challenge.

This is a 12 week program, aimed at awakening that inner warrior that lurks beneath each and every one of us.

Unleash the warrior within.........

Now, I permit no illusions, Like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened person will emerge. During this program, you should notice that your strength, agility, and endurance will soar to heights never imagined.   

In this challenge, the Competition is with your self, not with others. Do not be concerned with being better or worse than someone else. My desire is that each day, you go to sleep a little better than when you woke up. Take each day as it comes; know your limits, work with them, and turn them into strengths of their own.

“Given enough time, any man may master the physical. With enough knowledge, any man may become wise. It is the true warrior who can master both....and surpass the result." - Tien T'ai

The sad truth is that many of us have abdicated our role of training the inner warrior, and now we end up being aimless solders that cannot control ourselves, our desires, and our appearance. If you do not initiate the warrior part of man, the dark warrior will always win, even by default or denial.

Nobody wants to fail. Yet in our culture people are struggling to succeed in life. The battles they fight at home, at work, with their finances and in their walk with God can be overwhelming. When marriages starts to unravel or children begin making bad choices, a lot of people withdraw into the comfort of food; they just don’t know what to do!

Do you have what it takes to become an urban warrior?

The Urban Warrior faces each day with the mentality that he must perform to the best of his ability, on every mission he undertakes. This is why they are so successful. Unless you do your best, the day will come when, tired and discouraged, you will halt just short of the goal you desired to reach, and  by halting you will make useless the efforts you have expended on your mission.

A warrior must cultivate the feeling that he has everything needed for the extravagant journey that is his life. What counts for a warrior is being alive. Life in itself is sufficient, self-explanatory and complete. Therefore, one may say without being presumptuous that the experience of experiences is being alive.

"Victory is reserved for those who are willing to pay it's price." - Sun Tzu

I have no doubt that the program below works, but it does take commitment and determination. The exercises are simple, you will not need to learn any fancy movements or use high tech machines.

By the end of this program, you should be able to execute the following exercises:

·         50 pushups in 1 minute

·         50 sit ups in 1 minute

·         100 squats in 2 minutes

·         15 pull ups in 1 minute

·         Run 1.5 miles in 10 minutes.

You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. Do not bounce. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.

You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes.

The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty!!! Substances such as alcohol, caffeine and tobacco increase your bodies need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balanced diet, there is no need to take vitamins.

Week 1:

In this week you will perform the following exercises

·         4 sets of 10 Push Ups

     4 sets of 10 Tricep dips

·         4 sets of 20 Sit Ups

·         3 sets of 3 Pull Ups

·         Run/walk 1 mile (don’t bother about time just yet