2014 ELITE workout challenge

Here's what you you gotta do to be considered an Aesthetic addictions elite.



First
Dedicate yourself to the gym. Yeah you hear it all the time, but how many people actually do it? It's always the same excuse. I'm buys, I got work. Health should always come before work! You can't work if your not healthy right? Even if you do you will be miserable. take 30 minutes out of your day at least 4 days a week and do some cardio vascular activity.

Second

Commit to it! Don't just commit to the gym for a few weeks or months, KEEP DOING IT! This is what kills people with diets, they think once their off the diet they can eat whatever and they gave all the weight they lost back! It should be a no brainer, but it happens more often than not.

Third (this is the hard part.)

100 push ups when you wake up (this will speed up your metabalism)
100 regular sit ups
100 twists
100 planks
100 toe touches
100 squats.

This may seem like a lot, but you will thank me for it later.

Now have at it. and make it fun!

Why Fenugreek is important to burning fat

Fenugreek has the ability to increase the effectiveness of insulin, growth hormone, and testosterone (three of your most anabolic hormones. It is one of the oldest known medicinal herbs and has been used to maintain respiratory and stomach health. Recently there has been much interest in fenugreek as mounting date indicate that along with its anabolic growth agents, it is an anti diabetic agent thats to its ability to increase insulin sensitivity. Fenugreek contains a variety of amino acids and steroidal saponins which are the building blocks of various steroids including testosterone. protodioscin, a chemical found in the hormone DHEA has been shown to boost testosterone in older men. Because fenugreek can regulate blood sugar and improve insulin sensitivity it can assist in stimulating muscle growth. Much of it's anabolic properties may be due to 4-hydroxyisoleucine, a derivative of the essential branched chain amino acid insoleucine. This amino improves insulin's ability to transport nutrients into cells. Researchers at National University in Seoul, Korea have discovered two growth hormone release stimulators in fenugreek, fenugreek saponinl and diosein that caused 12.5 and 17.7 percent increases respectively in growth hormone demonstrating that steroidal saponins can stimulate growth hormone release from pituitary cells. GH can increase muscle mass, strength and bone development as well as enhance joint and muscle repair and fat burning. Furostanol glycoside fenusides is another compound found in fenugreek that has the ability to increase effects of testosterone. Male athletes who took 600 mg per day of fenuside extract for 8 weeks significantly reduced bodyfat and improved muscular hardness and density, some of which was due to a 6% increase in circulating testosterone and up to 12 percent increase in free testosterone. Researchers attribute this phenomenon to fengreek's ability to inhibit the activity of aromatase, the enzyme that converts testosterone to estrogen.

Sample workouts

SAMPLE WORKOUTS

CHEST
Incline Bench Press 4 X 10
Flat Bench Press 4 X 10
Decline Bench Press 4 X 10
Flat Dumbell Flyes 4 X 10

BACK
Pull-ups 5-7 Failure
Bent over Rows 5 X 8-10
Lat-Pulldowns 5 X 8-10
Seated Low-Rows 5 X 10
Hyperextensions 5 X 12 w/ weight
Deadlifts 3 X 8-12

arms
DB or Barbell Curls 4 X 10
Preacher Curls 4 X 10
Incline Curls 4 X 10
Hammer Curls 4 X 10Triceps
Pushdowns 4 X 10
Skull Crushers 4 X 10
Donkey Kickbacks 4 X 10
Dips 3-4 Failure

SHOULDERS
Barbell Military Press 3 X 8-10
Side Raises 3 X 8-10
Front DB Raises 3 X 8-10
Rear DB Raises 3 X 10
DB Military Press 3 X 12
Upright Rows 3 X 12

QUADS/HAMSTRINGS
Back Squats 3 X 8-10
Leg Press 3 X 10
Leg-Extensions 4 X 10
Hack Squats 3 X 10
Walking Lunges 2 Down n' back
45 degree Lunges 2 X 10 Hamstrings
Standing Leg Curl 3 X 10
Russian Deadlifts 4 X 10
Lying-down Leg Curls 4 X 10
Seated Leg Curls 4 X 10

Ham n' Glute Raises 5 X 10
CALVES:
Standing Calve Raises 3 X 14-20
Seated Calve Raises 3 X 12-20
Seated Calve extensions 3 X 12-16
Donkey Calve Raises 3 X 10 (Optional)
- See more at: http://www.phillipheath.com/sample-workouts/index.php#sthash.kBpFnKoz.dpuf

Flexing

Cardio for a beast

Cardio is a key part to my workouts lately, I typically run a fast paced 2.5 mile run at about 90-80 percent of a sprint. This helps build endurance and will really help lean out the body. I rather do miles over sprints because sprints are harder on the joints and cause more issues with ligaments and muscles. I typically do a 2-4 mile bike ride as well during the day depending on how I feel. I do the bike ride as fast as I can ride, I don't do it to relax or cruise it's fast paced and only takes about 15 minutes to do, so time shouldn't be an issue when biking. The harder you ride the harder you work your leg muscles, it really helps loosen up your legs. I do my cardio before My workouts because it helps you battle fatigue. Doing this will really help with your endurance.

make sure you are following these easy 12 steps

Don't be one of the millions who screws up their workout routine! Love #2!
 make sure you are doing your workout the right way follow the link to find out!

Make sure you are doing your workout right! Click here to findout.

Isn't that the truth?

This couldn't be anymore true

GET OFF YOUR PHONES AND LIFT

true story eh?

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Learn your body and what works best for you in a few simple steps. All you really need to do is go out and do the damn thing. Workout and see how your body reacts under the pressure you put it under.

This is your place of worship

In here you build your soul, mind and body!

you know that feel!?

That sad moment when this happens.

daily motivation

"One man has enthusiasm for 30 minutes, another for 30 days, but it is the man who has it for 30 years who makes a success of his life."

L-tryptophan

        

 Tryptophan is an amino acid which is not created by the body. We get it through our diets. Tryptophan is often found in poultry. I'll list a few  positives of supplementing tryptophan.

• It helps your body get more REM sleep which, during this stage of sleep you grow more.
• it promotes positive mood.
• Tryptphan helps with carb craving
• Helps with anxiety and promotes relaxation 

 
                Those are a few tips on the amino acid L-tryptophan. Remember diet the main reason why you feel "good" or "bad" so be sure you are getting what you need in your body! Check out the great products below which contain L-tryptophan if you are wanting to try it out for yourself. I personally supplement L-tryptophan and feel excellent each and everyday!L-Tryptophan 500 mg - ...L-Tryptophan 500 mg - ...$19.63 Nutrasource.com$19.63 Nutrasource.com!

Quote Motivation

I don't compete against others. I am my biggest competition. You may say that means I can never lose, but for me,in my eyes,I can never win... I can train,strive,push & break boundaries but never can I truly win... Because if I did win,I will then have lost... JD 7/10/12

from one of my photo shoots

Mr. Olympia

Phil Heath takes home his 2nd Mr.Olympia last Saturday. I was really pulling for Kai Greene because he's such an inspiration to me. Phil looked really good though and the Olympia could have definitely of gone either way. They all worked very hard and I can wait to see how next years Olympia will turn out!