An unhealthy lifestyle wasn't the life for me. I was always so unenergetic, unmotivated, unfocused...I was un-everything!
These days I train my butt off, even when I don't really feel up to it. Not only is it my job to be fit, try new activities, and share health and fitness knowledge, but I know the benefits, and how good I will feel afterward. I think about keeping myself in shape for the people who depend on me, or who will one day need me to be able.
I feel as though we all connect and join up in the same state of mind. The healthy mind-set is one you will never want to let go of, because no matter what happens in life, you have your healthy body and mind, and that's all you'll ever need.
Being fit IS being happy. I can't stress enough all of the positive advantages exercise and a good diet will bring into a person's being. If you suffer from depression, work related stress, have a busy home life, family/school issues etc, fitness and exercise is a way to manage, and bring a new kind of control, and empowerment into your day to day routine.
This post truly comes from my heart. I know that being in shape is the best medicine to many of life's obstacles but no amount of words can convince a person to do something unless they want to. I will say this: Be solution based. Don't dwell on hardships but instead, start to discover answers, and try new coping mechanisms. Start with your health and the rest will fall into place.
It takes all types of people to make this world and definitely all types of people to make up your gym. Today we gonna go through a few of those "PERSONALITIES". Can you relate to any of them, have you seen them around, or are you one of them.
Sometimes, when a person sets foot inside the gym, they turn into a whole other person. If you've been to pretty much any gym in the world, you are sure to recognize the people you're about to read about...
1. Smell Me Madge, I Soaked In It.
You can detect this person coming before they even set foot inside the door of the gym. Little tip: it's fine to wear a little perfume or cologne to the gym but don't soak your clothes in it. Have a shower instead.
2. Obsessive Compulsive Rep Counter
Like a meditation mantra, the numbers get counted until the specific magic number has been reached. To really have some fun, stand behind this person as they do their set and start saying random numbers out loud as they count.
3. Leisure Suit Larry In Gym Shorts
Looking for love in all the wrong places. Often a colgne-soaker and always on the prowl, even constant and harsh rejection from every single female he encounters (including the potted plants) doesn't seem to slow Larry down.
4. Don't Make Me Lift That Heavy Thing
If you've ever watched someone monopolize the 2-pound neoprene dumbells for 20 minutes, you've seen this person in action. Fear of developing massive, icky-looking, veiny muscles from even looking at anything heavier than a Rice Krispie Treat keeps this person away from the weights that actually have numbers written on them. I've seen a person like this straining with a novelty dumbell pen.
5. You Don't Need A Jack For That Car Now That I'm Here
Cinch that weight belt up until you look like a big red Pop 'n Fresh doughboy in a corset, it's time to do 3 inch, hunched-over, bowl-legged, shaky-leg squats! There's something to be said for lifting within your means (and for not cinching your weight belt up so tight that you c--p yourself during a set).
6. Where's The Ashtray For This Treadmill?
You can always spot the person who's at the gym against their will and under doctors orders. They are doing as little as possible as slowly as possible and are always looking for somebody to work in with them so that they can stop.
7. The Bouncy Bench Press Crew
Young males travelling in packs of 3 or more, hogging the bench press for uncounted sets of trampoline-like reps with far too much weight while their training partners yell "it's all you" as though it really is. I hear the concave chest look is "in" this year...
8. Please Don't Wear That
Some people simply should NOT wear spandex and I can't figure out why they do. I'll leave it at that.
9. The Brick Wall
No matter how much anybody tells this person that the exercise they're doing is going to shatter their spine, they continue to pig-headedly do it anyway because their 9th grade gym teacher taught it to them 26 years ago.
10. The Beast
You'll often see this person banging their head against the concrete wall to psych themselves up for a set because "drywall is just too soft."
11. The Mountain Man
Apparently, he just walked in from taking down some trees in the backcountry and didn't have time to change out of his dirty sweatpants, flannel shirt and work boots before heading to the gym.
12. The Gym Bunny
If you're not in the gym for a serious workout, but to set the stair machine on 1 and try desperately hard not to sweat and mess up your precious hair and makeup, hop yourself out the door. Leisure Suit Larry is hanging out in the parking lot waiting someone... ANYONE.
So have you recognised any?? Or are you one of these unique people???
WHOA!!! Now i have tried a lot of pre-workouts before but this has to be in a class of its own. I got it in store about a month ago and decided to try it. It was the smallest tub that i have ever seen a supplement come in so i was a bit sceptical. So i carry on reading the tub and in bold it says 45SERVINGS and it leads me to thinking two things ...
1 - This is rubbish and will never work.
2 - This is seriously powerful because all that is needed is such a small dosage.
Well i decided to read up a bit more about this unique product and i got curious. Now i know curiosity killed the cat, but the cat does have 9 lives so i decided to try it. I grab myself a bottle of the lemon-lime flavour and have it 20 min before my workout. Nice tasting for a nitric oxide drink, no foam at the end, no bad after taste and not too much to put down. I reach the gym and i have this uncontrollable urge to just want to train. I hit the weights and boy did i hit them. This was a feeling that i have never had before. The focus, the energy, the drive and for me most noticeably the strength increase. It was amazing and i had the best workout of my gyming life. After the workout i get done and get ready to start my day, still full of energy but i was waiting for the crash....6 hours later still no crash, still completely focused and still pumped to the max... yes thats right 6 hours later and the pump is still there. WOW! What an amazing product. No doubt why it is the number 1 selling product in the world.
My conclusion : If Jack3d will get me on 1 scoop USP you sure have a winner , I love how the delivery is so quick but smooth and hits you with a huge surge of focus and cognition to head off to the races and do what you need to do. I surely hope this continues as this is a great feeling that i haven't experienced for a while. If I didn't have to leave the gym due to work, I would of hit up my cardio as I felt so focused and driven to get everything in.
This product is available at Supreme Suppements. So stop wasting time with average workouts and go and grab yourself a bottle and have the most amazing workout that you have ever had.
Well guys like with building muscle, toning up or just keeping fit, we need some sort of program, some structure... So in keeping with gym being my lifestyle and trying to incorporate the values of it with everything i do im gonna try and create some structure on the blog. Guys as always your input, views and thoughts will be highly appreciated and valued...
So this is the structure of the blog im gonna try and keep....
MOTIVATIONAL MONDAY'S - its the start of the week so lets get motivated to get into the gym. Motivational articles, sayings and quotes should do its bit to help us get there.
TASTY TUESDAY'S - Diet food made fun. Why should healthy food be boring. Lets get great diets, tasty recipes and delicious protein shakes.
WORKOUT WEDNESDAY'S - So if you not motivated by now then hopefully this will rev you up...Muscle building, weightloss, fitness , whatever your goal is we will have a workout for you.
TRUTHFUL THURSDAYS - Ok so we all hear about supplements, vitamans, and of course the root of all evil for your body "STEROIDS" so lets get the truth about all of this.
FUNNY FRIDAYS - Nothing is enjoyable when its not fun...we gonna make going to the gym fun with hilarious quotes , stories , and funny things to look out for in the gym.
Well now that we got a "PROGRAM" to follow let the transformation of your new body begin....
So guys and girls here we are, on the verge of another beautiful South African summer. The question is ARE YOU READY???
Well here is a quick test.... When going out to buy u swim wear are you...
A : Looking for a long shorts and a baggy t-shirt to swim with.
B : Looking for a low riding board shorts and the tightest tiniest bikinis to show off that well toned well cut body.
If your answer is B then well done to you. This means that all the hard work through the year has paid off and you deserve to enjoy every minute of the summer.
If your answer is A well then this is for you. It is time to, in the words of our wonderful police commissioner, "YOU MUST HAVE AN OOOOOMPH KIND OF BODY, PEOPLE MUST JUST ENVY YOUR BODY AS YOU WALK, YOU MUST WALK STOMACH IN CHEST OUT, WHEN PEOPLE SEE YOU THEY MUST SAY OOOOMPH YOU MUST BE AN OOOOOMPH KIND OF A PRODUCT, NOT EEEEEHOW."
And im gonna help you do this....
So to start lets get one thing straight, there are 24 hours in a day, training only takes up 1 its what you do in the other 23 that make all the difference.
We all hear the word diet being thrown around all the time but what does it really mean. Diet is NOT starving yourself leaving your body to crave nutrients. Starving is the worse thing you could ever do to your body. Confused??? Well let me explain. If you miss a meal or 2 or 3 well what actually happens is that the next meal that you eat your body will store all the fat from the meal because it doesn't know when the next meal is coming, so in actual fact you gonna get fatter. What needs to be done is simple...6 small nutrious meals a day. Sounds tough,it isn't. Grazing through the day allows your body to keep what it needs and to get rid of what it doesnt. Hence making it much easier to lose weight....Diet problem solved.
Stick to eating lean foods, like grilled chicken, grilled steaks, grilled fish, and of course lean carbs.(brown bread, whole wheat pasta, no white flour in anything) and a bit of roughage.(veggies and salads).
Here is and example.
Meal 1
Oats and a whey protein shake.
Meal 2
100g Grilled Chicken
Slice of whole wheat bread
Cup of boiled veggies
Meal 3
Rye bread Tuna mixed with lemon juice sandwich(put whatever salads you like inside)
Meal 4
Protein Shake
Meal 5
Grilled fish with sweet potatoe and a cup of boiled veggies
Meal 6
Protein Shake
And of cousrse the most important......LOTS AND LOTS AND LOTS OF WATER!!!! AT LEAST 3LTRS A DAY.
Its as simple as that.... So try and mix and change meals around as to avoid boredom of the same foods. you will see a very very big difference within a month.
Now that the diet is out of the way lets get to the easy part, the training...
This is a 9 week program which will get your body into optimum shape for summer just in time for the beach..
Description of Workout:
This routine is such that you must be prepared for hard training and you should ensure that your health is of such that you may embark on this type of routine. If you are not sure then seek medical advice before starting. If just starting out then you must cut the routine down until your level of fitness and level of resistance training is of such a level that you can complete all of this routine. If you are a beginner you should only complete 2 sets of the resistance training given below and only complete the first six minutes of the cardio routine and increasing week by week. Making sure that you complete the warm up, stretch, and cool down given below.
It is very important that you warm up before training, and after the warm up you should complete some muscle stretching, and cool down after your training routine.
Warm Up.
The first part of any training routine is the warm-up, it should increase the heart rate, blood pressure, oxygen consumption, dilate the blood vessels, increase elasticity of the active muscles, and increase the heat produced by the muscle groups to be used during exercise.
A proper warm-up consists of two phases:
A graduated aerobic warm-up activity - This is a warm-up to get the blood flowing to the muscles. This also heats up the working muscles making them less prone to injury. Any aerobic activity done at the very low intensity can serve to warm-up the muscles, tendons, and ligaments.
Stretching and flexibility – This is to be performed on the muscle groups you will be exercising during the cardiovascular activity. (An example would be a quadriceps stretch before bicycling).
The warm-up phase should last anywhere from 5 – 10 mins.
Cool Down
The purpose of a cool down is to slowly decrease the cardiovascular work and overall metabolism that were elevated during the cardiovascular activity. A cool down consists of slowing down the intensity level of the cardiovascular activity you are performing slowly. Stopping exercise suddenly can be dangerous. A cool down keeps the body circulating blood and keeps blood from pooling in the veins. A proper cool down should last about 5 – 10 min for each thirty minutes of exercise if the cardiovascular activity is performed for longer periods or is of higher intensity the cool down phase should last longer.
Stretching Before Training
Stretching before your training routine has positive effects on your posture and mobility, and can also reduce the risk of injury. Here is a list of basic stretching exercises.
Upper back stretch.
From a standing position, grasp a stationary object (such as a pole or exercise machine) with both hands. Bend the knees and sit back so that your arms are fully extended and supporting your weight. Shift your weight to the right to isolate the right portion of your latissimus muscle (side of back). Hold this position for 20 – 30 seconds, and then shift your weight to the left. Complete 1 – 3 repetitions.
Triceps stretch. (back of arm)
From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand grasp your right wrist or elbow and pull it back as far as comfortably possible, pointing your right elbow toward the ceiling. Hold this position for 20 -30 seconds then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.
Chest stretch.
From a standing position, grasp a stationary object (such as a piece of exercise equipment or a pole) with your right hand. Your arm should be straight and roughly parallel to the ground. Slowly turn away from the object, allowing your arm to go as far behind the body as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions on each side.
Shoulder stretch.
From a standing position, Grasp your right wrist or elbow with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possible. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.
Bicep stretch (front or arm).
From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for 20 – 30 seconds, and then repeat the process with your left arm. Complete 1 – 3 repetitions with each arm.
Glute/Hamstring stretch (backside and back of leg).
Sit on the floor with your legs straight and slowly bend forward. Allow your hands to travel down along the line of your body as far as comfortably possible. When you feel an intense stretch in your hamstrings, (back of the leg) grab onto your legs and hold this position for 20 – 30 seconds. Complete 1 – 3 repetitions with each leg.
Quadriceps stretch (front of thigh).
From a standing position, grasp a stationary object (such as a pole or exercise machine) with your right hand. Bend your left knee and bring your left foot toward your backside. Grasp your left ankle or foot with your left hand and slowly lift your foot as high as comfortably possible. Hold this position for 20 – 30 seconds and then repeat on the other leg. Complete 1 – 3 repetitions on each leg.
Calf stretch (rear of lower leg).
From a standing position, grasp a stationary object (such as a piece of exercise equipment or pole) with both hands. Bend your right knee and bring your left leg behind your body as far as possible whilst keeping your feet flat on the floor. Slowly lean forward without lifting your left heel. Hold this position for 20 – 30 seconds then repeat the process for the left leg.
Abdominal stretch (stomach muscles).
From a standing position, place your hands on your sides and slowly lean back as far as comfortably possible. For added effect and to enhance the stretch on the oblique muscles, (muscles on upper side of waist) lean to your left and then to your right while performing this stretch. Complete 1 – 3 repetitions.
Resistance Training.
In the routine given below you will complete two to four sets of each exercise. You will finish all sets for each given exercise before moving onto the next exercise.
You must complete 8 – 10 reps (repetitions) for each exercise; this is the ideal amount of reps for muscle hypertrophy (tone). The reasons why we must complete this number of repetitions are:
·Maximum growth can only be achieved by activating the full spectrum of muscle fibres, and a moderate rep scheme will accomplish this better than a low rep range or even a very high rep range. Both of the fast twitch and slow twitch muscle fibres are brought into play, and the time the muscle is under tension is long enough to work the muscles to their fullest potential.
·Moderate reps have also been shown to maximise the release of various hormones, including testosterone and growth hormone. This is facilitated by the accrual of lactic acid. It has been shown that lactate promotes hormonal excitation, which then acts on the muscle cell to induce growth.
·Moderate repetition has been shown to cause a distinct “pump” in the muscle in which your muscles fill up with blood. This not only provides a temporary fullness to your muscles, but also increases the hydration within muscle cells. Studies have demonstrated that a hydrated cell stimulates protein synthesis and inhibits protein breakdown (proteolysis). Therefore muscles will be provided with the raw materials to lay down new contractile proteins, which is the primary basis for muscle growth.
In relation to the overload principle, the weight you choose must be heavy enough that the last few reps must be a struggle, and you may not be able to complete all the reps, therefore if you are able to complete the full amount of reps quite easily then the weight is to light. If you are not able to complete at least eight reps then the weight is too heavy and must be dropped. It may take you a couple of sessions to get the weights right.
Rests between sets will be 60 – 90 seconds between sets, this has been proven to be sufficient so that you can be strong on the next sets whilst keep your anabolic levels high.
The workouts given below should not be done on consecutive days but ideally on a Mon, Wed and Friday. The days in between will be days that cardiovascular training will be done (details given below).
Workout 1. Shoulders, Biceps and Triceps.
Exercise
Sets
Rep Range
Dumbell Shoulder Press
4
8 – 10 reps
Cable Upright Row
3
8 – 10 reps
Dumbell Rear Delt Raise
3
8 – 10 reps
One Arm Cable Curl
3
8 – 10 reps
Barbell Curl
2
8 – 10 reps
Dumbell Concentration Curl
2
8 – 10 reps
Dumbell Triceps Kickbacks
3
8 – 10 reps
One-Arm Dumbell Triceps Ext
3
8 – 10 reps
One-Arm Reverse Pushdown
2
8 – 10 reps
Workout 2: Thighs, Hamstrings and Calves.
Exercise
Sets
Rep Range
Barbell Squat
4
8 – 10 reps
Leg Extension
3
8 – 10 reps
Dumbell Side Lunge
3
8 – 10 reps
Dumbell Stiff-leg Deadlift
3
8 – 10 reps
Lying Leg Curl
3
8 – 10 reps
Cable Abductor Raise
3
8 – 10 reps
Standing Calf Raise
3
8 – 10 reps
Workout 3: Chest, Back and Abdominals.
Exercise
Sets
Rep Range
Barbell Incline Press
4
8 – 10 reps
Dumbell Flat Press
3
8 – 10 reps
Dumbell Incline Fly
3
8 – 10 reps
Reverse Lat Pulldown
4
8 – 10 reps
One-Arm Dumbell Row
3
8 – 10 reps
Dumbell Pullover
3
8 – 10 reps
Cable Weighted Crunch
3
8 – 10 reps
Leg Raises
3
8 – 10 reps
Week 2. Will focus on the development of muscle tone and muscular endurance. We are altering the reps/rest intervals this week which will initiate a heightened fat-burning effect from the workout.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds only between sets.
Week 3. This week we revert back to the same workout as given for week 1. But on the last set of each exercise we are going to do a “drop-set” this means that on the last set of each exercise once you have completed the given number of reps you will reduce the weight down about 30% and complete as many reps as you can to failure. Example would be if you were doing say Dumbell Press for chest and you were using 10kg dumbell once you had completed your last repetition on the last set you would put that weight down and immediately pick up 3kg dumbbells and continue with this weight until you could not complete any more repetitions. Then you would move onto the next exercise.
Reps: 8 – 10 reps, with drop set on last set.
Rest: 60 – 90 seconds.
You will complete this routine for a total of nine weeks before the exercises will need to be changed to different exercises to shock the body.
Cardiovascular Training.
A single half hour session of cardio, can burn hundreds of extra calories during the performance of your session. And also after the session there are also more fat burning effects for up to several hours. The body’s cellular furnace expands in size and number and the aerobic enzymes increase in quantity which also accelerates the fat burning process. Over a period these factors allow your body to rely more on utilizing fat rather than glycogen (carbohydrates) for fuel helping you obtain and sustain long term weight management. Cardio training also improves muscular endurance. When you lift weights, your body converts glucose into the high-energy compound ATP to fuel exercise performance. During this conversion process, lactic acid is produced and rapidly accumulates in your muscles as you train. When lactic acid builds up past a certain point, you experience an intense burning sensation in the muscles. The burn becomes so strong that it impedes your ability to achieve a muscular contraction; at that point you simply cannot continue to train. However, by increasing aerobic capacity, your cardiovascular system becomes more efficient at delivering oxygen to the working muscles. This helps to increase your lactic acid threshold, and thereby delays the onset of lactic acid build up. The net result is a greater capacity to train at a high level of intensity. Cardio training will also enhance muscular recuperation. Aerobic exercise helps to expand your network of capillaries-the tiny blood vessels that allow nutrients such as protein and carbohydrates to be absorbed into body tissues. The more capillaries that you have, the more efficient the body becomes in using these nutrients for muscular repair. Capillaries also help to clear waste products, particularly carbon dioxide, from the food burning process, further enhancing the nutrient delivery system. This accelerates the rate at which the muscles are able to get the nutrients needed for recuperation, helping to improve your workouts and to speed recovery.
There are two basic factors that influence the fat-burning effects of cardio: duration and intensity (how long and how hard you train). For any given level of calories burned, these factors have an inverse relationship: if you train harder, then you don’t have to train as long; if you train longer, then you don’t have to train as hard. However, it has been shown that a specific type of cardio known as interval training provides significant benefits over steady state exercise. For one, interval training is extremely time efficient, allowing you to complete a training workout in half the time of a normal cardio workout, and is more effective at burning fat.
Your cardio workout will therefore be of an interval training routine, during the high-intensity interval you will train for one minute at a level that exceeds your lactate threshold. This will be followed by a lower-intensity interval of between 1 and 4 minutes, where your body has a chance to clear lactic acid from the blood and replenish oxygen stores. This cycle will be repeated multiple times over the course of your cardio workout, and allow you to burn in excess of 300 calories in just 30 mins.
You will monitor the intensity of intervals using a rate of perceived exertion (RPE). This is a measure of how hard you feel when you are training, taking into account the physical sensations you experience during your workout, including increases in hear rate, breathing rate, and sweating. The RPE is rated using an incremental scale ranging from one to ten, with one representing a lack of exertion and ten being the maximum possible exertion. For example, a three would indicate a level of exertion that is fairly easy, and a level eight would be a level that was very demanding. You may have trouble getting through an entire workout at the suggested RPE levels; if this is the case then don’t worry simply decrease your levels to a level more consistent with your level of ability. As time goes on then your level of fitness will increase enabling you to complete the workout at a higher level.
With cardio training it is best to add variety to your training this is called cross training and can be accomplished by performing as few as two different activities (although the more, the better) and alternating them each workout. That way different workout will use different muscle groups and will reduce the risk of the musculoskeletal system from overuse. You therefore should consider using the treadmill, stair climber, and stationary bike. But any activity can be chosen for interval training, such as outdoor running, skipping, rowing, and elliptical training.
Interval Training.
Week 1, Static Cycle.
Minutes
RP
Notes
3
3
Warm up at low intensity
4
5
Increase resistance and/or pedal power
1
7
Increase resistance and/or pedal power
3
5
Decrease resistance and/or pedal power
1
8
Increase resistance and/or pedal power
2
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
2
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
3
5
Decrease resistance and/or pedal power
1
8
Increase resistance and/or pedal power
4
5
Decrease resistance and/or pedal power
1
7
Increase resistance and/or pedal power
3
3
Cool down at low intensity
Week 2, Cardio.
This week we increase the intensity by altering the duration. Static cycle.
Minutes
RP
Notes
3
3
Warm up at low intensity
1
7
Increase resistance and/or pedal power
3
5
Decrease resistance an/or pedal power
1
8
Increase resistance and/or pedal power
2
5
Decrease resistance an/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance an/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance an/or pedal power
1
9
Increase resistance and/or pedal power
2
5
Decrease resistance an/or pedal power
1
8
Increase resistance and/or pedal power
2
5
Decrease resistance an/or pedal power
1
7
Increase resistance and/or pedal power
3
5
Decrease resistance an/or pedal power
3
3
Cool down at low intensity
Week 3, Cardio.
This week and the following weeks, we increase the Intensity. Static cycle.
Minutes
Rp
Notes
3
3
Warm up at low intensity
2
5
Increase resistance and/or pedal power
1
7
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
8
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
9
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
8
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
1
7
Increase resistance and/or pedal power
1
5
Decrease resistance and/or pedal power
3
3
Cool down at low intensity
So now there are no more excuse and definately no more time to waste. You are now equiped with all the info you need to get yourself into the best summer shape that you have ever been... And if this is not enough to motivate you wll then watch the video above and let Mr.Cele tell you how it should be... Good Luck and enjoy your new body.
