Cheat days vs Cheat meals

Cheat days = incredible increases in caloric intake once every 5-7 days improves fat-loss by having your metabolic rate avoiding downshifting from extended caloric restriction.

Cheat meals=  followed along with the correct diet, having one cheat meal every 5-10 days is an effective means of reaching 8% bodyfat or even less.

Welcome to Heaven.

-A.W.

Training = more mental or more physical?

"Creative imagination is not something reserved for the poets, the philosophers, the inventors. It enters into our every act. For imagination sets the goal picture which our automatic mechanism works on. We act, or fail to act, not because of will, as is so commonly believed, but because of imagination." -Maxwell Malitz, Psycho-Cybernetics

-A.W.

High Frequency Training: Good or Bad?

It is my opinion and to my knowledge that a properly designed high frequency program is the most effective approach to building ultimate hypertrophy gains.

Example split routine:
Total body push days & Total body pull days 4-6 times a week.

-A.W.

$1 supplement to build muscle

Those who don't want to spend money on pre-workout powder at the local GNC, there is a solution. In a word : Coffee.

A few things coffee can do:

• Helps you to lift more weight/reps then when you don't drink coffee before you workout
• Increases your metabolism
• Energizes the nervous system, which increases how alert you are

-A.W.

The art of circuit training

"It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout." (The Cooper Institute, Dallas, TX) Used in training for entertainment such as 300 and Spartacus.. this the ultimate method for losing fat and building muscle fast.

An example workout:
pushups
barbell deadlift
barbell squat
dumbbell overhead press
pullups
kettlebell turkish getup
kettlebell swing


Do as many reps as you can in 1 minute with each exercise, moving onto the next exercise with 15 second transitions. Once all the exercises are done in sequence rest for 2 minutes and repeat 2 more times.


-A.W.

Profound method to getting stronger

Want a new method to getting stronger? Working each muscle group one side at a time is a rarely used and yet profound way for increasing stabilization strength = overall increases in maximal strength.

My training example in the last two weeks:
Incline barbell press- 185pds x 5 reps to 235pds x 5 reps; done along with 1-arm incline dumbbell press 60-80pds x 5 reps
Barbell Deadlift- 315pds x 6 reps to 365pds x 6 reps; done along with 1-arm single-leg dumbbell deadlift 30-50pds x 6 reps

By: Aaron Watkins

What not NOT to eat at the airport

These are just a few foods I had at the airport on my way home today.... very unhealthy. Yet, it was my cheat day.