Wednesday, February 29, 2012

The New ZeroMan 57


The New ZeroMan is the next step in introductory fitness for gentlemen after the ZeroMan series.  If you’re a beginner, check out the ZeroMan workouts in the Archive (bottom of the page).  The New ZeroMan will still have tough workouts and general nutrition advice, but will also have weekly challenges, reading lists, and other self-improvement principles.  Good Luck!
Day 57: Wednesday, February 29th  2012
Warm Up: Treadmill Tabata

-       Jog / Walk for 5 minutes
-       Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges. 
-       Jog / walk for 4 minutes.

Light Stretch: less than 5 minutes
            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 20 minutes
Pre-Hab: wrist / forearm
This might cause some pain near your tennis elbow, but work through it if you can.  This kind of strength will prevent the tennis elbow from coming back in the future.
-       10 neutral grip wrist push-ups
-       10 wide grip wrist push-ups (hands turned slightly outward)
Classic ZeroMan:
-       Rotating Single Arm Dumbbell Dead Lifts: 10 reps at 50 lbs. L & R
-       Rotating Single Arm Dumbbell Cleans: 10 reps at 25 lbs. L & R
-       Rotating Single Arm Dumbell Clean & Press: 10 reps at 15 lbs. L & R
-       Single leg Step ups on low step (8” – 12”): 2 times- 10 step ups on each leg with striding arms, balance for 10 seconds on the 10th step.
-       Push-ups (standard, modified, or bench modified): 12 reps, 10 reps, 8 reps
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell

Stretch: 5 - 10 minutes
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.

Cool Down: 20 minutes
Recumbent Resistance Intervals
-       3 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       5 minutes at a leisurely pace

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Day 58: Thursday, March 1st  2012
Walk / Run 3 miles.  Gauge your progress by how much easier it is to enjoy your favorite activities rather than looking at the scale.  Think of ways to further enjoy your life through fitness.
Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time.  Repeat this cold treatment before bed.  I’ll get into the reasons later on.  Try to do this EVERY DAY.  It will accelerate fat loss and help promote fast healing and better sleep.  If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out).  BRRRR.

Tuesday, February 28, 2012

Fitness Love For Ladies 50


This workout is designed for women aged 16 and up with a strong to advanced fitness background.  It will kick your butt.  If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight.  Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water.  Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after.  Good luck!

Day 50: Tuesday, February 28th  2012

Warm Up: Recumbent Bike & Factorial Basics
Recumbent Resistance Intervals
-       1 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       1 minutes at a leisurely pace
8!

Light Stretch: less than 5 minutes
      No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: Posterior Chain, Core, Back
3 times:
-       dead lifts (2/3 to 3/4 bodyweight)
-       12 ball forward crunches
-       16 seated reverse flys (light weight)
-       16 supine hip lifts (feet elevated)
-       12 V-ups
-       lat pulls (1/2 to 2/3 bodyweight)

You might want to have a friend or fellow workout enthusiast keep an eye on your form for you (or use the mirrors).  If you think you’re doing anything incorrectly or might get hurt, lower the weight.

Cardio: RPM Tabata

Set the recumbent (or standup) stationary bicycle to a low/medium resistance.  Establish a comfortable “cruising” RPM, then establish a “fast” RPM by cycling as fast as you can for 30 seconds.   Once you’ve established these values and recovered from your fast test, begin a 5 minute cycle tabata:
10 rounds of: 20 seconds “fast” RPM, 10 seconds “cruise” RPM


Stretch: Shoulders, Chest, Back

Cool Down: Descending Run/Walk
-       Run 6 minutes
-       Walk 4 minutes
-       Run 4 minutes
-       Walk 6 minutes



Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee.  Another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!


Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love y’all.  #FitnessIsLove
get fit.

Day 51: Wednesday, February 29th  2012
Leap Year Running & Burpees:
Run for 20 minutes, but every 4 minutes do 15 Burpees.

5000 Push-up Progress

Pretty good so far!  1250 in the first 24 hours!


Monday, February 27, 2012

5000 Push-up Challenge

My buddy, Eric, told me about doing 5000 push-ups in a week while he was at Westpoint, so I thought I'd give it a try.  Here are the logs from my first 11 hours.  I'll try to keep posting my progress.  get fit!





The New ZeroMan 55


The New ZeroMan
The New ZeroMan is the next step in introductory fitness for gentlemen after the ZeroMan series.  If you’re a beginner, check out the ZeroMan workouts in the Archive (bottom of the page).  The New ZeroMan will still have tough workouts and general nutrition advice, but will also have weekly challenges, reading lists, and other self-improvement principles.  Good Luck!
Day 55: Monday, February 27th  2012
Warm Up: 20 minutes
Recumbent Resistance Intervals
-       5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes
            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 20 minutes
Body Weight: for time
If the body weight rows are too hard, place the bar farther up on the squat rack so that when you pull your chest to the bar you are closer to standing upright.  The numbers are important, so even if you are standing straight up, it’s better than cutting the reps.
-       21 air squats or modified squats
-       21 push-ups (standard, modified, or bench modified)
-       21 body weight rows
-       15 air squats or modified squats
-       15 push-ups (standard, modified, or bench modified)
-       15 body weight rows
-       9 air squats or modified squats
-       9 push-ups (standard, modified, or bench modified)
-       9 body weight rows
Functional:
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
-       2X 8 Barbell Push Presses with 40 to 50 lbs. (let me know how much you can handle)
-       Dumbbell Cleans  L & R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are both fine)
Stretch: 10 minutes

Cool Down: 20 minutes
-       Run / Walk on a treadmill. (8 run, 3 walk, 5 run, 4 walk would be great)

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Day 56: Tuesday, February 28th  2012
Walk / Run 3 miles.  Plan a fun, activity filled vacation (or plan some fun, healthy activities for an already planned vacation).
Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time.  Repeat this cold treatment before bed.  I’ll get into the reasons later on.  Try to do this EVERY DAY.  It will accelerate fat loss and help promote fast healing and better sleep.  If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out).  BRRRR.

Saturday, February 25, 2012

Fitness Love For Ladies 47


This workout is designed for women aged 16 and up with a strong to advanced fitness background.  It will kick your butt.  If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight.  Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water.  Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after.  Good luck!

Day 47: Saturday, February 25th  2012

Warm Up: Jump Rope
600 jumps

Light Stretch: less than 5 minutes
                            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 100 push-ups & legs for time
Try to move through these exercises as quickly as possible. If you need to rest, limit your rest to 3 breaths of rest, no more than one break per exercise.

-       20 jumping jacks
-       30 push-ups elbows in (modify to push-ups on knees if necessary)
-       20 sumo squat jumps
-       30 push-ups elbows out (modify to push-ups on knees if necessary)
-       20 split-squat jumps (mountain climber jumps)
-       25 pike push-ups
-       20 traditional squat jumps
-       15 Hindu push-ups
-       20 jumping jacks

Cardio: Run / Walk 3 miles


Cool Down: Walk 1 mile


Stretch: Shoulders, Chest, Back


Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee.  Another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!


Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love y’all.  #FitnessIsLove
get fit.

Day 48: Sunday, February 26th  2012
-      Run 1 mile
-      15 Burpees
-      Run 1 mile
-      15 Burpees
-      Run 1 mile
-      15 Burpees
-      Walk 1 mile

Friday, February 24, 2012

The New ZeroMan 52


The New ZeroMan is the next step in introductory fitness for gentlemen after the ZeroMan series.  If you’re a beginner, check out the ZeroMan workouts in the Archive (bottom of the page).  The New ZeroMan will still have tough workouts and general nutrition advice, but will also have weekly challenges, reading lists, and other self-improvement principles.  Good Luck!
Day 52: Friday, February 24th  2012
Warm Up: 20 minutes
Recumbent Resistance Intervals
-       5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes
            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 20 minutes
Pre-Hab: wrist / forearm
This might cause some pain near your tennis elbow, but work through it if you can.  This kind of strength will prevent the tennis elbow from coming back in the future.
-       10 neutral grip wrist push-ups
-       10 wide grip wrist push-ups (hands turned slightly outward)
Body Weight: 3 times
-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step
-       60 second Push-up position hold
-       10 body weight rows
Functional:
-       3 Turkish Get-ups L & R each arm with a 20 lb. dumbbell
-       2X 8 Barbell Push Presses with 40 to 50 lbs. (let me know how much you can handle)
-       Dumbbell Cleans  L & R with a 20 to 25 lb. dumbbell (this variation or a traditional grip are both fine)

Stretch: 5 - 10 minutes

Cool Down: 20 minutes
Run / Walk on a treadmill. (8 run, 3 walk, 5 run, 4 walk would be great)

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Day 53: Saturday, February 25th  2012
Walk / Run 3 miles.  Find a 5K run / walk in your area sometime in the near future.  Start making goals.
Finish your morning shower with 3 – 5 minutes as cold as possible with the water hitting your neck and upper-back for most of the time and upper chest and neck for about 30% of the time.  Repeat this cold treatment before bed.  I’ll get into the reasons later on.  Try to do this EVERY DAY.  It will accelerate fat loss and help promote fast healing and better sleep.  If you’re feeling spunky, you can try an ice bath (5 minutes just legs, 5 minutes reclined, 5 minutes just torso with legs out).  BRRRR.