Time2Transform » Break-a-Sweat

Online personal training services are back!!

Musclez99 — Mon, 12 Apr 2010 22:55:31 +0000

Don’t Miss out on your chance to join my online personal training clients list!!

I have been really busy lately and have not been able to offer my online personal training for a while. However after receiving numerous request to bring it back I have given in and decided to start it up again.

The number of online clients I will be able to accept is going to be a limited few, because I just won’t have the time necessary to make and keep up with everyone’s routines if I allow too many to join. So hurry up if you want a chance to secure a spot, because they will be going fast. Trust Me!

For more information on how to receive your personalized rate quote and online training program please click HERE

MMA Training With Ray”The Brick Kid”Amari

Musclez99 — Tue, 09 Mar 2010 16:52:42 +0000

While I was in Ohio this past weekend for the 2010 Arnold Classic Expo(pictures to come ) I had the privilege of staying with one of my best friends. This friend just happens to be Pro MMA Fighter Ray “The Brick Kid Amari” of Alchemy MMA. If your any kind of MMA fan you will really want to keep your ears open and alert for his name. He is going to be a huge name in MMA and you will be seeing a lot of him very soon. Hes a heavyweight and has insane knockout out power in his fists, as well as being a very well rounded overall fighter that can make you tap numerous ways.

Hes looking to get his UFC debut here in the very near future and has a huge sponsorship deal in the works, which I will release more info about when it becomes official and he gives me the ok.

While I was staying with him I had the rare chance to film him teaching my other friend Tyler a few basic MMA moves. I’m going to post the video here so you all can view it. Tell your friends and any other MMA fans that you know so they can have the privileged to see this extremely rare footage of Ray in action, so that once he explodes on to the scene they can say they saw him first here.

Things Will Never Be The Same

Musclez99 — Fri, 26 Feb 2010 03:32:03 +0000

This post is titled things will never be the same for a reason, today I decided to step into the world of cross-fit training. Let me tell you it was nothing like I ever expected, when I first heard about this style several years ago I did not take it serious. I assumed it was just a new fad that gave people an excuses to do a lot of cardio and basically avoid lifting heavy weights. WAS I EVER WRONG!

I consider myself to be in really great shape and even though I really don’t perform much cardio or endurance type training I figured it would pose no real problems. Once again I was MISTAKEN! I did my first crossfit workout today at my gym in place of my normal workout routine. It was rough!

I discovered the my cardio was lacking bad, I was cramping up and muscles I never really felt working before were fatigued and sore in no time. This type of training will be an added tool for me to utilize to achieve an even healthy physique, but I will not eliminate straight weight training either(don’t get me wrong I’m not saying in crossfit you don’t go heavy, bc you do) because I enjoy my specific style of training as well.

So on to today’s workout was a brutal introduction:

Five rounds for reps of:
1 min Wall ball shots, 25 pound medicine ball(basically you preform a deep squat with the medicine ball and as you come up you toss the ball into the air and aim to hit the wall about 10ft high. Then as the ball comes back down you catch it as you go into the decent of the next squat and repeat the process in one continuous motion.)

The starting position for wall ball shots

The top position for wall ball shots

1 min alternating arm towel pull ups

Regular arm position for towel pull-ups shown(not alt arm)

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.You total up the number of wall ball shots for each round and also the number of towel pullups preformed. This is your score and you next time you preform this workout you attempt to beat your numbers(measurement of progress). Bellow are my numbers

Round 1

27 Wall Ball Shots

11 Towel Pullups

1min 25sec left after run

Round 2

27 Wall Ball Shots

9 Towel Pullups

1min 32sec left after run

Round 3

22 Wall Ball Shots

9 Towel Pullups

1min 30sec left after run

Round 4

22 Wall Ball Shots

10 Towel Pullups

1min 18sec left after run

Round 5

27 Wall Ball Shots

11 Towel Pullups

1min 30sec left after run

Totals

125 Wall Ball Shots

50 Towel Pull-ups

This was a fun, but most importantly challenging workout. The thing I enjoyed about this style of training is its really up to you to push your self hard and in fitness if you lack self motivation your going to be in really big trouble.

Just a Quick Update

Musclez99 — Tue, 23 Feb 2010 22:43:05 +0000

I paused the Cellucor log for a while I received great results during the 4 week period, but I have a lot of projects I’m working on and events coming up that will keep me from putting a 100% into it right now. I plan to pick it back up around April or sooner and go for about 8weeks this next time.

I will still try to post workout updates, but just realize that I’m only taking the Cellucor M5 at this time. My workouts are going to be a lot different in the next few weeks, bc I will be doing traveling and working on other projects.

I have also decided to add some new training styles to my current workout program, so you will notice in my workout logs that they will look a lot different and muscle groups will be worked on different days than usual. I’m really trying to keep my body guessing and from adapting to my training style. This should be a fun and challenging change of pace and I look forward to seeing the results that come from it.

I expect that there will be a lot of exerscises that I will be listing that most of yo uwill not recognize or understand how to preform them, so please ask for explination if you don’t knwo what somethign is and I can post details and examples to clear things up.

Thanks again for following my page and for all the comments and messages I have received stating how I’m motivating you and your getting a lot out of the information I share.

New Years Resolution

Musclez99 — Thu, 31 Dec 2009 21:21:09 +0000

With the new year just around the corner I decided it was a good time to address the idea of a new years resolution. Usually its about this time that people get really excited about getting into shape and losing a couple of pounds. The gyms start to get crowded again with lots of new faces. The problem is most of those new face won’t be around too long. Why?

Well there are a couple of different reasons that I see. The most common has to be lack of results. In our society today people expect immediate results almost everywhere. 24 picture development, one hour dry cleaners, and the list goes on. If you think just because your going to start going to the gym and sweating a little bit that in a week you will see dramatic result, your wrong. If you have this type of mind set then your just setting your self up for failure right from the start. You need to have dedication, but most of all patience. You have to realize that it will all pay off in the end if you stick with it, but that visually you may not see a difference for a month or more.

Why well because your body needs time to adjust to the changes you are making. Once it gets use to your new routine and life style it can adapt and get your body working more efficiently and this will give you those desired results you so badly seek.

Another reason that people fail with their new years resolutions is because they think they are expected to make a resolution. What this means is they decided to start a resolution simply, because they believe its what your supposed to do. They don’t decided to do it for them selves and because its what the want. When you set out to accomplish something and your main focus is doing it to please other people and not your self, you enter into it with the wrong mind set.

The mental aspect of working out can sometimes be harder then the actual physical aspect. Once you get into the gym its easy to pick up the weights or start some cardio, however getting in the car and getting to the gym that’s a whole other story. I’m sure on any given day you can think of a million excuses why you can’t get to the gym or that it doesn’t fit into your schedule. Sometimes the most difficult thing can be to think of one reason why you can’t afford not to go to the gym. I f you mentally prepare your self to take on this new challenge, before you dive head on into it your results and better yet your experience will be much more satisfying.

So I’m not telling you to not make a new years resolution, but rather I ask you to really think about it and prepare your self for the journey you are getting ready to undertake. If you will just take the time to really plan out how you are going to attack the new years resolution and what obstacles you will face in the process, then you will have a much better chance to achieve your desired results.

Just something for you to think about and I wish you a happy New Year and much success in everything you do in 2010 including your fitness or any other new years resolution you take on. The only think that will keep you from accomplishing your goals is your self.

Well now that you know whats required to make a successful New Years Resolution we want to hear about yours, whatever they may be. Please leave a comment bellow and state your New Years resolution.

Succeeding where others fail!

Musclez99 — Sat, 12 Dec 2009 00:39:01 +0000

Bellow I have outlined for you the steps necessary for Succeeding at any weight loss goal

This Should be a helpful guide for anyone interested in learning how to use the stepping stones process for succeeding in your weight loss goals. If you follow and implement these stepping stones you will have no problem in reaching your goals. Now it is still going to take a lot of hard work and determination to be successful, but you will have a blueprint you can follow. If you came here just looking for a program to get you started, then you can skip to the bottom for a few of the best choices to chose from, but I strongly encourage you to read through all the stepping stones to success first, because I believe it is very valuable information towards achieving your desired goals.

First thing you must do is decide that you want to make some kind of change in your life. Such as losing a certain amount of weight , dropping a percentage of body fat, losing a dress or pants size, losing some inches, etc. You need to pick a very specific change to make and set your goals for reaching it. You will want to set small goals to lead you along the way to reaching your main goal. This will help you stay on the right track and make it easier to see progress towards the goal. For example if you want to lose 30lbs, some of your smaller goals could be lifestyle changes such as, stop drinking sodas, eliminate fast and junk food from your diet, going to the gym a few times a week, etc.

Ok now that you have decided you want to make a change you need to accept the challenge and realize the obstacles you will have to over come to reach your desired goal. Its not going to be easy, it will be a challenge, but by realizing the challenge you are going to be facing early on in the process you will be able to deal with it much easier. You will face the challenges of making lifestyle changes, you will have to deal with people doubting you and expecting you to fail. Your friends and family can provide valuable support, but a lot of the time they also provide the greatest temptations that you will have to over come. An example is eating different meals than everyone else in your family, after all your on the diet not them. This will be a challenge and if your not prepared for these types of occurrences they can lead you to failure very quickly.

Now that you have decided to make a change and realized the challenge that lies ahead of you. You must decide to face it and you must take action. You can talk about doing something all day and even plan for how you are going to make it happen, but until you start taking action there will be no progress towards your goals. To achieve a goal you must start working towards it as soon as possible, even if its just taking small steps. Take action quickly or you may lose the motivation and desire to make your dreams become a reality. This is one of the biggest steps in the process and believe it or not this is the one that causes most people to fail early on. They never step up and take action and before they know it they are just back to doing things the same way as before.

Once you have taken the leap and started working towards your goals you need to stick with it and maintain your focus. If you have set proper goals to help guide you along the way this will be much easier, as you will have one of the greatest tools of focus, a path to follow. The path you have created will ensure that when the challenges in your life arise(and the will) you will know how to maintain your focus and continue the journey towards success. Once you lose focus it is very hard to regain and can ultimately stop your progress dead in its tracks.

If you have come this far in the journey towards reaching your goals and have utilized all the steps above, congratulations your almost there. The only thing left for you to do in reaching your goal is conquer it. You must finish what you have started and reach the end of the journey. Your almost there, but work still needs to be done in order to conquer it. At this point in the process its very easy to just be satisfied with the results you have gotten so far and not continue with as much enthusiasm and desire are you once had. You have come along way from where you began, but don’t stop now. If you don’t maintain your focus and keep pushing to reach the big goal you set for your self in the beginning and conquer it you will miss out. What will you miss out on? The feeling of complete accomplishment and knowing that nothing can or ever will stop you from setting a goal in the future and conquering it.

You have reached the end and succeeded at achieving your goal, what’s next? Well it may not seem like an important factor, but it is. You must reward your self for the hard work and effort you have put in to this challenge. Now I’m not talking about going out and buying something expensive, although if that’s the way you want to reward your self do it!, you definitely deserve it. You should be proud of your accomplishment and the rewards it brings. These rewards will be things like compliments, self esteem , better health, a more positive self image and out look on life. You have a bright future ahead of your self and you now have the ability to do anything you set your mind to. It may have started out with just wanting to look better, but the end reward will prove to be much greater than you ever imagined it could be. Life will never be the same and neither will you!

Top AB Exerscises, your ticket to developing a great 6pack

Musclez99 — Tue, 08 Dec 2009 18:42:48 +0000

I’m always receiving questions regarding my favorite ab exercises and how often I work them out. So I figured I would take some time to discuss this issue and give some of my personal favorites. So if your tired of boring old crunches and are looking for some new exercises to spice up the routine and carve out that chiseled midsection you will want to read on.

First off frequency I usually train abs 3 times per week for about 15-20minutes at a time. I chose to split up my routines to target specific regions of the Abdominals. My personal routine looks like this Mon-Obliques, Wed-Lower abs, Friday-Upper Abs. Now that’s just where my main focus is when selecting exercises, but I work the entire abdominal region top, middle, and bottom a little bit each workout.

My favorite exercises for targeting the obliques are:

1.)Hanging Wind Shield Wipers

2.)Weighted side bends-Hold db down at side arm straightened and raise db by crunching the abdominal on the opposite side of arm holding weight.

3.)Side Plank with hip raise

My Favorite exercises for targeting the lower abs are:

1.)Hanging leg raises

2.)Weighted knee ups-Sit on edge of bench and bring your knees in towards your chest an then straighten them back out in front of you

3.)Reverse crunches

My favorite exercises for targeting the upper/middle abs are:

1.)Slow controlled Decline Crunches

2.)Weighted rope crunches-attach a rope to the upper pulley on a cable machine, hold rope behind head while kneeling on floor in front of weight stack, slowly perform a crunch bringing your elbows down towards your knees. Pause at the bottom and then slow return to starting position.

3.)Exercise ball roll-outs-starting position shown, continue to roll out keeping your forearms on the ball stretching as far out as you can go then, using your mid section pull your body back to the starting position.

Those are the exercises I chose on a routine basis to help me sculpt the shredded six pack I currently have developed. Hopefully this gives you some other selections to chose form and try out. If your not seeing the results you want its always good to try and mix things up and give the body some new exercises it has to adapt to.

Welcome to the Time2Transform fitness blog!

Musclez99 — Thu, 26 Nov 2009 22:37:11 +0000

I Would just like to officially welcome you to the start of the best fitness blog on the net.? The articles posted here will help you in making the changes necessary to be the healthiest you can be. Here you will be able to find all the latest and greatest trends in the fitness industry and find the information to allow you to start making better choices and to transform your body into a healthier and happier version.

To keep the page as simple as possible I’m only going to use 5 different categories for my posts. I would like to introduce you to each category and a basic description of what they will contain.

1.)EatRight

This category will contain all the posts that have anythign to do with food, nutrition, diet tips,etc

2.)Break-a-Sweat

This will be the category where all posts on workout routines, exercises, or techniques will be placed

3.)@theGym

This category will be posts about anything relating to the gym setting, rules, peeves, tricks, tips

4.)Fit-Tech

As the name implies this category will deal with anything tech related such as, gadgets, product reviews, equipment, websites, programs, etc.

5.)FitnessFanatics!

This category will be about trainers, bodybuilders, models, celebrities, any people some how involved in the fitness industry.

Well that’s just a quick preview of the type of posts that will be made here, so I look forward to having you as a subscriber and get ready to use the info you learn here to transform yourself into health version 2.0