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!

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

Start with a Positive Mind

People often seek motivation which there's nothing wrong with it, but remember your wasting time looking at nice pictures with nice quotes. you could be doing your workout now! Everything you need is in your head just go and do it. What's stopping you? YOURSELF! It's your choice to get off the computer and hit the gym, It's your choice to sit on your laptop and eat bad food. You can't blame it on anyone else but yourself. Your health is all on you and no one else! This is why I like fitness you determine what you want to workout, Everyone else that doesn't have their ideal body is just cheating themselves or over doing things. People think they can go to the gym everyday and work the same muscles. You can't! Your not superman you need sleep and you need rest! You need nutrients to keep the body going and healthy otherwise your body will start to dwindle and fatigue. If you don't like working out alone find a friend or if you don't have any just make up a evil twin that constantly tells you that you can't do it. What better way to be motivated than to have someone say your not capable to do it. This is probably the biggest driving force for me. I love telling myself I can't do something then prove myself wrong. It's reverse psychology! Some people quit when they hear negative comments and those are the people that fail in this world! People constantly criticize, judge and hate. That's life feed off that negative energy instead of feeling sorry for yourself. Lots of people feel sorry for themselves and that's why they will never be better than average. That's why they will never be anything more than ordinary. Those are the ones that make excuses, those are the ones that try to tear others down that achieve what they want to be. Now go and get what your worth!

5 tips to gain muscle mass fast

1. The first step is increase your protein intake! Protein is the building block for larger muscles.

2. Increase the weight your using during your workouts, You will want to do less reps and more weight.

3. Do your max weight several reps by doing negatives. You will need a spotter to help you. The idea is going down very slow and having the spotter help you push it up. This will maximize growth and size by forcing the muscle fibers to breakdown and later expand.

4. Drink plenty of water! Water helps with building muscle tissue.

5. Change up your workouts and don't be afraid to go to failure.

Tips for dead lift

know a ton of people that love deads, but are wondering if training them every week with no time off is an issue. To all you people out there, the deadlift is a basic movement. It’s one of the primary movements we as humans perform routinely, as we routinely find a need to bend down and pick sh/t up.

There’s nothing wrong with making exercises you love a staple in your routine as long as it doesn’t interfere with your goals. Let’s say for example, you have 3 herniated discs and your goal is to reduce lumbar load during a rehabilitation period, then deadlifts may not be in the mix of things for you to do.

All that aside, there are many different ways to load, unload, deload, periodize, accommodate, assist, speed up, slow down and do whatever other things you can think of when training your deadlift.

My main concern is that you are not routinely pulling heavy. This will lead to issues. You can’t always move heavy sh/t and not eventually have some kind of problem. Much like everything else in life, it can be used as a stress release technique, although lifting and resistance training causes its own stress, so you need to be careful as to how you utilize it.

A safe way to load the deadlift for a significant period of time is to utilize Jim Wendler’s 5-3-1 program without training to failure on any set. The sets and reps are based off Prelipins chart and are submaximal.

Next, you can perform speed deadlifts. Speed deads are usually performed with 40-60% of your 1RM (1 rep max) and not done to fatigue. They’re a great way to excite the nervous system while stimulating strength and growth.

Another way is to perform them oxidatively. By definition, work becomes aerobic at 2 minutes, so you can perform deadlifts at a steady tempo for 2+ minutes, obviously at low weight, 25% and below. Another variation of aerobic work is interval fashion, perform a higher intensity at a steady tempo for 40 seconds, keep your heart rate within a certain range, once the heart rate drops below that range, get lifting again.

Accommodating resistance is always a favorite with deadlifts. Guys love feeling bad ass when pulling with chains, the sound, the weight, you can tell people how much is on the bar and neglect to explain how it’s only heaviest at the top, it’s pretty sweet. But if done properly, it’s a great way to keep stress off the back initially at the ground where most occurs.

And lastly, shortening the range of motion is always a great choice. For one, it takes the stress off the back from the ground. Next, you can handle more weight and it’s a great ego booster. But again, if done correctly, it’s a very useful tool.
Perform all these variations of the deadlift sub maximally and you’ll be able to perform them routinely with out much of a problem.

Mind Over Matter

Life

It's truly amazing how many people go around accusing, assuming, and attacking others based on their own interpretations and not by what or who the person really is and or does! So many people seem to have such an issue with everything everyone else does, but they never take time to look at themselves and critic their own actions, thoughts, and feelings! Wouldn't it be amazing if people would worry about themselves, and stopped going around trying to make everyone else believe, think, and feel as they do (as if they are some God send to us all, and know the only way there is to find inner peace even though they themselves lack it)! So in other words worry about your freaking self, and stop assuming you know me or anyone for that matter! Maybe if we all started to worry about ourselves and leading by example (not just talking about it, and acting like we are), then others would follow too and we could begin to create the peace most of us seek. The only way peace will ever exist is once we start to worry about changing ourselves for the better, and then we can begin to change the world for the better by working together.

quote of the day

The mind is as important as the body