MAX - OT

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!

That's what you want to do when doing Max - OT (maximum overload training)! Scream your lungs out and burst a blood vessel.

I came across this new concept two days ago, its very interesting and is possibly the best way to intensify your workout.

It works as follows:

You exercise using very heavy weights at very low repetitions with some rest between the sets. But I'm talking about HEAVY weights (close to your one rep Max), the type that make you cry for mom or change your religion.

So I tried it last night. Possibly the best work out of my life. I can feel that I had an intense workout. oh and a word of advice, go to the toilet before your workout because you might just crap yourself!!

It consists of doing 4-6 repetitions per set, and doing 6-9 sets with 2-3 minutes rest between each set for eight to ten week cycles followed by a week of rest. A workout session usually lasts 30 to 45 minutes. By the end of the workout you'll need a good protein shake and a hug.

check out the Video


I recommend two months of normal training before attempting this, its REAL!!

GET SOME!!!

A Winner never Quits!!

The body does what the mind tells it. So if your heads not right chances are you body isn’t either! What’s the remedy to this problem…Affirmations!

Affirmations are the things you say to yourself on a daily basis, and what you say today effects tomorrow! If you think negatively then you are negative in all you do, but if you think positively… wow the world suddenly works in your favor.

I think its important to talk to your self during workouts and during the day. You know that little voice you hear, its actually you, and you have to control what that little fella says because he/she makes a big impact on your daily activities.

I have a few things I say to myself when I work out. It pushes me to work harder at achieving my goals. Here are a few of them:

• A winner Never Quits (I repeat this every day every hour)
• THIS IS EASY!! (when lifting heavy weights)
• Never Give up ( when the tough gets going)
• Im Healthy and Wealthy!
• Im great

This might seem lame to some people but if you say these things often enough you will start believing in them. The body achieves what the mind believes. It also helps to follow people who have achieved greatness through affirmations, like Muhammed Ali.

The Grand Master Jedi of affirmations. He spoke so much out load during workouts and believed everything he said too. At some point his opponents started believing he was greater than them too. He won the battle before going to war. The mind is a wonderful yet powerful tool that we underutilize!

Take a look at the following video of Ronnie Coleman: Mr Olympia for 8 consecutive years. Now this guy is way buffer than what I ever want to be but you have to love his work ethic, and mind power tactics.! On a tour to Australia he was quotes as saying “I don’t like this place, the weights are too light”



But that’s Ronnie for you. Every day is light weights day. " YEAH BUDDY!! Nothin But a Peanut!!!"

The Play List!

Ever been in a fitness club where they play rave music at 5am in the morning and it never stops until they close. I once had lunch at the gym with a friend, BIG MISTAKE! I ended up eating faster than the spin class was cycling!

I have my own play list that I use on every work out. I think that it is important to play music that get you going. I find that dance music does it well for me. I tend to find myself doing a booty shake during my 30 second rest periods….that’s my cardio session incorporated in my workout. By the time my 12weeks are done il look great and dance even better.

Below is the list of the tracks I play when I’m working out or even going out for a jog around the block. Some of these are classics!

1) Gonna fly now -Bill Conti - Theme from Rocky -this is a must have for health junkie

2) If I Ever Feel Better -Phoenix …..SICK Love this song puts me in such a good mood.

3) Empire of The Sun - Walking on a Dream – this song makes me happy every time I hear it

4) Eye of the Tiger- Rocky Theme – CLASSIC!!! I chase AMG’s when I hear this, its that inpiring

5) Kid Cudi - Make Her Say (feat. Kanye West & Common)

6) UMI Says – Mos Def – this song has been my motivation since I was 16

7) Kid Kudi vs Crookers - Day 'n' Night (Crookers Remix).

8) Brooklyn we go hard – Jay Z

9) Nas Is Like – NAS

10) Flowers - Armand Van Heldon – ROMANTIC…in the gym

Cool down

11) Bob Marley & The Wailers - Stir It Up

12) Bob Marley & The Wailers - Waiting in Vain

13) Yellow – Cold Play

The important thing is to make sure you don’t have any negative music. Happy music about love or fun does it for me, at the end of the day you have to enjoy your work out and music certainly makes things FUN

What’s your play list?