How to take creatine monohydrate

After you heat up the water for 1 1/2 minutes, throw your creatine monohydrate in the water and mix. Than drink once it gets to a good temperature

Week 2

Week 2 is actually going to be the same as week one. Your workout is very important but eating healthy is even more important. 80% of your results will come from what you eat, 20% is from your workout. I know its hard to believe but it is true.

Post Workout Protein Shake

1 Bottle water
1 Funnel
1 1/2 scoops of protein (which for me is equal to 34g of protein)
Drain the bottle of water until you reach the bottom of the label, then put the funnel, followed by your 1 1/2 scoops of protein. Shake well and your ready to drink your protein shake, enjoy.

What to take in the morning to help your muscles recover

When you wake up every morning, your body needs protein and vitamins because it used a lot of it while sleeping. The first thing I do when I wake up is make myself a protein shake. I take around 1 1/2 spoons of protein, which for me is 34grams of protein. After I take my protein, I take a multi-vitamin and 1000mg of vitamin C. The multi-vitamins and vitamin C are very important for your body. When working out hard, your body’s immune system drops which leaves your wide open to getting ill. So take your protein, vitamins and eat a good breakfast such as egg white and you are good to go.

The Fast way to lose body fat

 "I’m just an average person”



            Everything I'm about to tell you is from personal experience, trial and error, I’m just a normal person just like all of you are. I am not a doctor or personal training; I’m just a person trying to help the rest of us that don’t know where to start from. Over the years I have experimented with different techniques to losing body fat but gaining lean muscle at the same time. What I’m about to tell you is how you are able to do this too. This program designed by me, will be a 4 week program, that if done right, you and the people around you will notice the change in you physique.

As i said before, I am not a doctor so talk to your doctor before you try out this new routine.

I’m going to give you the routine for the week starting every Sunday for the next four weeks. Each week is going to be different so it tricks your body. Also this routine is not magical. You have to drink water and stop eating sugars, except natural sugars that come from fruits.

I will also try my best to post daily tips

Week 1

Schedule

Monday – Cardio

Tuesday – Back

Wednesday –Legs, Abs

Thursday –Off

Friday – Chest

Saturday – Legs

Sunday –Off

Monday – 20 minutes - Treadmill/ Bike/ Elliptical

5 minute warm up, 2 minutes at a comfort speed, then 1 minute fast, back down to 2 minutes comfort speed, back up to 1 minute fast) This is the way it’s going to look like, minute wise -  5, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1

30 seconds rest in between sets and 1-2 minute rest in between exercise

(Back, Legs, Abs, and Chest)

Tuesday- Back – Chin ups, Barbell Row, One arm Row, Straight Arm Pull-down, Dumbbell shrugs

Chin ups – 5 sets of 8 reps each

Barbell Row – 4 sets of 4-6 reps (lift heavy)

Straight Arm Pull-down – 3 sets of 10 reps

Dumbbell shrugs – 3 sets of 15 reps

Wednesday - Legs/Abs - Squat, Leg Press, Straight leg deadlift, Calves, Abs

Squat – 5 sets of 4-6 reps (lift heavy)

Leg Press – 5 sets of 10 reps (Fast reps)

Straight leg deadlift – 3 sets of 12 reps (use light weight)

Calves – 3 sets of 15-20 reps

Abs – 3-5 minutes of abs

Thursday – Off

Friday - Chest – Bench Press, Incline Dumbbell Press, Dumbbell Flyes, Decline Bench Press

Bench Press – 5 sets of 4-6 reps

Incline Dumbbell Press – 3 sets of 8-10 reps

Dumbbell flyes – 4 sets of 10 – 12 reps

Decline Bench Press – 3 sets of 10 – 15 reps (use light weight)

Saturday - Legs – Front Squat, Leg Press, Leg Extension, Calves

Front Squat – 5 sets of 4-6 reps (lift heavy)

Leg Press – 5 sets of 10 reps (Fast reps)

Leg Extension – 3 sets of 12 reps (use light weight)

Calves – 3 sets of 15-20 reps

Sunday - Off