How to Strengthen Your Lower Back Muscles

How to Strengthen Your Lower Back Muscles

The lower back muscles can often be a source of nagging pain for many individuals. Physical activity, such as lifting objects, or by simply maintaining bad posture when sitting or standing brings about these pains. Lower back pain signals weakness in the lower back muscles. It arises when the muscles have exerted themselves beyond what they can actually handle. Just like any other muscle, exercise helps to strengthen the lower back muscles. Here are three exercises that will help get those muscles stronger and reduce your pain.

Deadlifts

A good exercise to start with that targets the lower back muscles are deadlifts. Not only will deadlifts help strengthen your lower back muscles; they will also hit muscles in the legs and arms as well. Start by grasping a barbell with an alternating grip. One palm should face up and the other should face downward. With feet shoulder width apart, lower your rear until your thighs are parallel to the floor. Keeping your back straight and looking up, slowly raise your rear until you are standing straight, lifting the weight off the floor. Now, lower the weight slowly back down to the floor. Repeat for 10-12 repetitions.

Good Morning

Next on the list is the good morning exercise. Performing this exercise will directly target the lower back muscles. Begin by standing with a barbell across your shoulders. Bend at your waist until your chest is parallel to the floor. Finally, raise yourself back to the starting position. Perform 10-12 repetitions. You will want to choose carefully how much weight you use to perform this exercise. Too much and you may get to know the floor better than you would like to.

Superman

Here is an exercise you can perform using your own bodyweight as resistance. Simply begin by laying down on your stomach with your arms extended outward above your head. Simultaneously lift your arms and legs upward and away from the floor. Hold this position for about 30 seconds and then lower your arms and legs down to the floor. Repeat for 10-12 repetitions. To add more resistance, use wrist and ankle weights.

Three exercises that will strengthen your lower back muscles and help relieve your lower back pain. Make sure to use proper form and perform these exercises slowly to benefit from them. Also, remember to warm up those muscles. That is the best way to protect against injury. Good luck and happy exercising.

How to Get a Higher Vertical Leap

How to Get a Higher Vertical Leap

Michael Jordan had it. So did Dominique Wilkins and Spud Webb. Current NBA stars LeBron James and Giannis Antetokounmpo fill highlight reels with it, while Boston Celtics 5'9 point guard, Nate Robinson, won the 2008-2009 Slam Dunk Contest displaying it. It is the vertical leap, or as some affectionately call it, “hops.”

Basketball, professional or otherwise, has grown in popularity rapidly partially because of this athletic ability. This coveted asset can mean the difference between a good basketball player and a great one, or at least an entertaining one, though it is not a requirement to become any of these. How can you improve your chances of getting that next rebound or slamming one home? Here are some tips to help you reach stratospheric heights.

Preparation

First, and most important, be sure to consult a physician before starting any workout program to assess your current physical preparedness. Next comes warming up and stretching. One of the best ways to warm up your leg muscles is to jump rope. This not only helps to strengthen the leg muscles, but it also helps improve agility and endurance. In addition, remember the importance of stretching. It reduces the possibility of injury and improves range of motion.

The Important Muscles

The height of your vertical leap depends greatly on the strength of the quadriceps, hamstrings, and calves. Use weight training to target these major muscle groups. Start with squats, an exercise that provides the benefit of hitting every major muscle group in the lower body. Follow the squats with some leg extensions to work the quads and leg curls for the hamstrings. Finish the workout with some calf raises. Performing these exercises twice a week should help you gain some inches vertically.

Gaining Strength

Remember, when trying to gain strength, you should perform exercises that target the fast-twitch muscle fibers. These fibers grow quickly when given sufficient stimulation. When weight training, exercises should be done with moderately heavy weight for a moderate number of repetitions or around six to eight reps per set. You should also rest for shorter periods in between sets. Recommended rest time for a workout is two minutes.

Plyometric Work

Performing plyometric exercises can also provide a great way to use your own bodyweight to work out the legs. This involves the concept of teaching by doing, incorporating jumping exercises in your regular weight training routing. Plyometric exercises such as jumping up onto an elevated surface, squat jumps and bounding (leaping while running) are great for making the legs stronger for jumping.

Take these steps to reach your goal of jumping higher. Stronger legs provide for greater balance and stability when moving on the basketball court as well. Adding these exercises to your off-season training will greatly benefit you come game time. Get out there, work, and you will soon reach new heights.

The Best Full Body Workout Routine for Building Lean Muscle

The Best Full Body Workout Routine for Building Lean Muscle

Are you looking for that perfect workout routine that will both fat and building muscle at the same damn time?

Well, while this routine may not be perfect, it will get you to your fitness goal of being a lean, muscle machine. It won't happen overnight. You'll need to be consistent with your efforts and you'll need to make sure your diet is on point because without the proper diet, all the exercises in the world won't get you to where you want to go if you're always eating dirty.

This routine is filled with compound exercises for a reason. Working more than one muscle group at a time burns more calories. It also helps complimentary muscle groups to grow and get stronger together. You don't want to have abnormally large biceps paired with under developed triceps, do you?

Let's start from the top and work our way down.

Shoulders, Back, and Biceps - Lat Pulldown

The lat pulldown provides great muscle stimulation to both your shoulders, upper back, and biceps, the trifecta of the glamour muscles. Start with a warm-up set of around 15 to 18 reps and follow it up with 3 sets of 10 to 12 reps of moderate weight. Increase the weight 5 to 10 pounds every week to week and a half to build strength.

Chest and Triceps - Bench Press/Chest Press

To hit the chest and triceps, add the bench press or chest press to your routine. A staple in almost every workout routine imaginable, the free weight bench press will help you build strength much quicker than the machine guided chest press. However, if you don't have a workout partner to spot you, take advantage of the chest press. Four sets with one warm-up set and three sets with moderate weight. To give yourself routine a bit of variety, perform the incline or decline bench press instead.

Lower Back and Hamstrings - Good Morning

A strong lower back helps to reduce the risk of back injury and provides for greater stability when doing the simple things that make like grand, like walking or picking up stuff people drop. The Good Morning exercise not only strengthens those lower back muscles, but also helps to build your hamstrings as well. Not for the faint of heart, it's best to warm-up these muscles and start with moderately low weight if you're just beginning to perform this exercise.

The Entire Leg and Abs - Dumbbell Lunges

While the squat is the king of compound exercises and feel free to add them to your workout routine if you like, lunges run a close second to getting your legs in shape. They're exhausting because they not only activate the largest muscle group in the body, but they also require the use of your abs to maintain balance and control throughout the movement. Four sets of these beginning with the warm-up will get your legs primed and ready to go.

The Entire Body - Elliptical

Last, but certainly not least, is cardio and the elliptical is a beast when it comes to challenging the heart and lungs. Start and end your workout routine with cardio, high intensity at the beginning and low intensity for the cool down. By combining cardio with the weight training, you're encouraging your body to burn calories and fat at a higher rate. Try to get in 10 to 15 minutes on the elliptical prior to weight training and cool down for roughly 5 to 10 minutes after. Feel free to insert your favorite cardio exercise in here as well from time to time to add some variety.

Conclusion

And there you have it. A full body routine that will encourage muscle growth while burning off fat. You'll definitely be sweating after a few of these sessions, so make sure to bring a towel and plenty of water. Also, drink plenty of water prior to starting your routine to ensure proper hydration. Perform these three to four times a week, periodically raising the weight you train with and the duration of your cardio exercise, and you'll begin to see changes in no time. And remember to fuel your body with a proper diet in ensure you're getting the right nutrients for lean muscle growth. What you put into your body is just as important as what you do with your body.

What it Takes to Get that Six-Pack

The six-pack is the epitome of a person's dedication physical fitness. Desired by many and yet so few achieve this marvel of peak abdominal conditioning. What does it take to get six-pack abs? More work than you could ever imagine.

Most people believe that a six-pack comes from doing hundreds, maybe thousands, of sit-ups and crunches. While this helps, it is only a small part of what goes into developing abs of steel. To get the abs of a Greek god takes discipline in both the gym and the kitchen.

In the Gym

Exercises that focus on the abdominal muscles tend to build muscle in the area. While sit-ups, crunches, and ab rollouts are important components for getting six-pack abs, they lack one necessary attribute - the ability to burn fat.

Fat gathers in the stomach area and covers the abdominal muscles. In order to remove the fat, look to incorporate more cardiovascular exercises into your workout routine. Look to add 15-30 minutes on a treadmill, exercise bike, or elliptical to your regular regimen and watch the fat around your mid-section melt away.

In the Kitchen

Sticking with the subject of fat, burning off the unwanted mass is only part of the plan. A person looking to get six-pack abs must be mindful of what and when they eat. Attempting to burn off fat is pointless if you continue to eat meals high in calories and fat content.

Add more fruits and vegetables to your diet along with other low fat and low-calorie foods. In addition, eating more frequent, smaller meals throughout the day helps to boost your metabolism, allowing you to burn more calories while you rest. Not only will you be well on your way to seeing those six-pack abs you want, but you will also have more energy and shed pounds.

Meal preparation also helps to achieve your six-pack goal. To battle the desire to grab some fatty foods because of lack of time, prepare your meals for each day at the beginning of the week. Now, if you are running behind, you have a healthy meal ready to grab and go. It keeps your diet intact and saves you money as well.

Having a six-pack is a confidence booster. It is evidence that you work hard in the gym regularly as well as maintain a nutritionally balanced diet. Becoming dedicated in the gym and the kitchen takes work, but the results will amaze you once you have gained these disciplines. Get your workout clothes ready and prepare your shopping list. It is time to get that six-pack.

How to Make Weight Loss Fun

Every New Year's, millions of people make a resolution to lose weight only to fall short before the springtime. It's not because they lack the discipline to accomplish this goal. For some, weight loss is simply hard to do. Think about it. You have to watch what you eat. You have to find time to exercise. And when you do find the time, you actually have to exercise. It's easier to just eat the foods you love and sit down to relax after a hard day's work.

Here's the thing. Losing weight doesn't have to be so hard. By making some changes in your lifestyle, you can be well on your way to shedding those unwanted pounds. In spite of what you may believe, losing weight can be an enjoyable experience.

Healthy Snacking

Watching what you eat brings on quite a challenge, especially when you think of snack foods. I mean, some of the best foods are snacks. Cookies, cakes, pies, ice cream... They're all great. But, they also make losing weight difficult. Most people tend to eat more than their fair serving, feeding their bodies with more grams of fat and calories than needed.

One important note about snacking: you can control the portions that you eat. When you have a taste for your favorite cookie or ice cream, cut the serving you normally would have in half. This will reduce your caloric intake while you get to enjoy your snack. Also, look to add healthy snacks, like fresh fruits and vegetables or nuts, to your shopping list. Not only are they delicious, they also provide the body with the vitamins and minerals it needs to function properly.

Anytime Stroll

Whether its early morning, midday, or late night, taking a stroll can be a relaxing way to burn some calories and lose some weight. All you need is some time and a sidewalk (or track). Add some music or walk with a friend to make the time fly. Walking on a daily basis will give your body some good exercise and help prepare it for more rigorous training.

Dance Like No One is Watching

Actually doing it will help you accomplish the weight loss you so desire. There are fewer, more enjoyable cardiovascular exercises you can do besides dancing. It also requires very little equipment. Just turn on some music and let the rhythm take you.

When most people think of exercising, fun is the last thing that comes to mind. Dancing regularly will change that. You can choose to either do it amongst friends, loved ones, and strangers or in the comforts of your own home.

Kids Have the Right Idea

Being a child can be the most pleasurable time in a person's life. Nothing beats an existence filled with playing and using your imagination. As we grew older, somewhere we learned that adulthood was all about working. However, adults can still play too. If you have children, this may come easy. You can simply run, jump, and skip right alongside your young ones. For those without child, you can find other ways to do the same. Take up a competitive sport like basketball or tennis to get your body moving and those calories burning.

Keep it Clean

Wash the dishes. Scrub the bathtub. Mop the floor. Weed the yard. By keeping your home nice and tidy, you'll also be burning many unwanted calories and fat. I'm not saying that you need to become a neat freak to lose weight, but it can certainly help. Your body and your house guests will greatly appreciate your cleanliness.

As you can see, losing weight doesn't have to be a challenge. By making some minor changes in your lifestyle, reaching your goal size will be a cinch. Remember that sugary snacks aren't the only tasty treats you can enjoy, but when you do have them, eat them in moderation. Also, when being active, try to perform an activity for at least thirty minutes to an hour to truly burn some calories. You'll soon begin to see those pounds slip away.

I Like to Eat

Yep, that about sums up my week.

I love food. The greasier the better. The sweeter the better. The healthier the... Infrequently found on my plate.

Don't get me wrong. I love fresh fruit and veggies and try to make it a part of each meal, especially dinner. Sometimes, however, I just want the grease, the fat, the sugar, and the salt.

It be callin' me, man. It be callin' me.

Unfortunately, long gone are the days when I could fill my stomach with anything and not see the effects. Those effects creep up on you. 

At 37, I've been doing well. Breakfast have been mostly plain Greek yogurt, raw fruit, and steel cut oatmeal. Dinners consist of lean meat (usually chicken or turkey), brown rice and steamed veggies.

Lunch is usually where I flip my lid and say, "Gimme that fried, please."

This week those lunch tendencies bled into my dinners. I doubled up on the fried food intake and even allowed myself to skip on the veggies. 

Cheat day? Try cheat week.

I really let myself go. I was bad. Really bad.

Given my fitness goals, this just isn't going to work. I'm going to have to tighten up on my meals. No more letting my cravings get the best of me. 

This goes for lunch too. 

It's meal prep time. I've done it before. It was quite boring. A bunch of apples, bananas, Greek yogurt, unsalted nuts, peanut butter, egg whites, etc.

I want to liven it up so I don't fall into the "I'm sick of this bland crap" hole.

Do you meal prep? If you do, do you have any suggestions on how I can make it exciting every once in a while?

I'm a realist. I understand it will be a bit boring, but I would like some variety.

Also, how do you choose the foods you prep? What macros are you targeting?

Feeling Good, Feeling Great

Good Day All!!!

I realize my posts have been a bit sporadic, especially since I ceased shilling for BeachBody.

Sorry about that.

I know you all miss my updates of how much I sweated and lifted and my continuing hatred for all things lunge related (I'm sure they're evil).

I know you miss my shirtless bathroom pictures.

I know you miss my bad jokes.

You don't?

Well, too bad. I have plenty more shirtless pics and bad jokes to share with the world and I'm not giving that up for anybody.

All jokes aside (I mean, really? How do you not think I'm funny?), I want to help, inspire, and motivate others to get in shape.

I'm not saying that I want everyone to become ripped, hulking beasts walking around chest bumping, high-fiving, and shooting the breeze at protein shake bars.

I just want people to be able to live longer, healthier lives while also enjoying all that life has to offer.

Is that wrong?

So yes, you may have to suffer through a few more shirtless pics and bad jokes (I'm trying to see how many times I can fit the word "jokes" into this post).

Also, working out makes me a bit vain and I want to share my vanity with everyone.

I also want to get in shape to try my hand at a competition or two, although I still have a long way to go (ALL FRIED EVERYTHING!!!). So, this is also a way to track and share my progress.

I have some friends that have inspired me to pursuit this goal (Go Yanick and Amber!!! You guys are great!!!).

There you have it. A small update on where I am in regards to my fitness goals. Please feel free to share your fitness goals with me.

Have a bless day and #letsgetstrong.

Two-A-Days and I'm Pumped

 

Last week was about going hard, going home, and going hard again.

I began a two-a-day regimen that left me feeling strong, sore, and sleepy. I hit my full body workout once in the morning and once in the evening, hitting the weights hard with plenty of variety to go around.

From leg raises and preacher curls to upright rows and leg curls, I made sure to leave it all in the gym. No body part was spared.

Every time I left the gym, I felt accomplished. I felt physically renewed and drained at the same time. I had found a weightlifting euphoria.

It could be because I've never been close to being a morning person, but I found myself looking forward to hopping out of bed and into my workout clothes at 5:30am.

A quick climb on the stair stepper and I was ready to every machine and free weight I saw. What a wonderful feeling to look around and take in all the variety a good gym has to offer. The Jewish Community Center has such a gym.

And yet, I felt the need to use the exercise room at my apartment complex that has been there for me for the better part of three years.

Combining the two put me into a zone that I can't wait to experience again next week. I'm already crafting an intense session for Monday morning in my mind.

So, with the New Year come and gone, you may have made the decision to embark on a journey to better physical fitness. Try to find something that helps you reach that euphoric state. It may be swimming or running or weight lifting. Whatever it is for you, don't let that feeling get away from you.

Happy New Year and #letsgetstrong.

Sunday's Workout - Free Samples

Free Samples!!!

As I stated in my Madness post, I received my free samples from Beast Sports Nutrition. Sunday was the day I put some of them to use. So, after a tasty lunch, I took the Beast Sports Creature Powder (creatine) and the Beast Mode pre-workout.

After waiting 30 minutes, I went to the workout room and went at it.

• 1 set/12 reps Dumbell Squat/Shoulder Press - 30 lb dumbbells
• 1 set/8 reps Dumbell Squat/Shoulder Press - 35 lb dumbbells
• 1 set/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 1 set/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 6 sets/25 reps Calf Raises - 40 lb dumbbells
• 3 sets/10 reps Shoulder Shrugs - 40 lb dumbbells
• 1 set/12 reps Dumbbell Curls - 30 lb 
• 1 set/8 reps Dumbbell Curls - 35 lb
• 2 sets/5 reps Dumbbell Curls - 40 lb
• 2 sets/12 reps Lat Pulldown - 120 lbs
• 2 sets/5 reps Lat Pulldown 160 lbs

An hour's worth of effort and I was spent. It felt pretty good to get a pump on Sunday. So good, in fact, that I slept most of Labor Day.

I still found time to feed my face, having baked chicken for Sunday dinner and steak and shrimp on Monday. I also received some confirmation on my increase in size. Lets me know the hard work is paying off.

Did you get pumped this holiday weekend? Let me know what you did.

Until next time... #letsgetstrong.

Random Thoughts - Really? Two Blog Posts?

Why do you care about my workouts?

Why would you have wanted to buy BeachBody products from me (I'm not selling them anymore)?

Why do you want to see half-naked pictures of me possibly flexing (maybe a little) in a mirror?

The answers to these questions are probably:

• "You work out. So what?"
• "I didn't need those over-priced videos or protein shakes"
• "I don't want to see that. Stop posting them. Put a shirt on."

That's understandable. Not everyone enjoys exercise as much as I do. Hell, sometimes I don't feel like doing them either.  (See: I'm Slacking... Big Time)

It's just... when I do exercise... I feel good.

I see the progression and I feel encouraged... motivated... inspired. It reminds me that with effort, I can achieve and succeed. Working out brings me peace when I need it. It allows me to empty my mind of the distractions that keep me from thinking clearly. The gym becomes my Fortress of Solitude (I like Superman. Deal with it).

I like to share my workouts and my progress. I want everyone to see what my efforts have created. I'll accept whatever comments you have for me about my showing off.

Maybe someone will be inspired by my efforts. Maybe I'll just be some eye candy (I have no problem with that). Maybe I'll be the butt of some jokes (I like to laugh to, so please share). It's all good with me.

Can you tell I'm up too late? Why are you still up?

Anyway, let's keep moving forward, let's keep being thankful, and #letsgetstrong.

Madness

I couldn't wait to leave work and head to the exercise room. Once I got home, I decided that I would have a bit of coffee before I went to workout. Saw an article suggesting it and thought I would give it a try.

(61 Ways to Fight Fat)

This is what using coffee as a pre-workout gets you:

• 5 minutes Stationary Bike
• On Resistance 8
• 2 sets/15 reps Lat Pulldown 90 lbs
• 2 sets/8 reps Lat Pulldown 120 lbs
• 2 sets/4 reps Lat Pulldown 150 lbs
• 1 set/12 reps Dumbell Squat/Shoulder Press - 25 lb dumbbells
• 3 sets/5 reps Dumbell Squat/Shoulder Press - 40 lb dumbbells
• 150 Sit-ups (15 Sit-ups completed after each set of exercises)
• 2.5 minutes Stationary Bike
• On Resistance 8
• 1 set 15 reps Upright Row - 70 lbs
• 1 set 15 reps Upright Row - 90 lbs
• 1 set 10 reps Upright Row - 110 lbs
• 1 set 8 reps Upright Row - 130 lbs
• 3 sets 10 reps Dumbbell Squats 35 lb dumbbells
• 5 minutes Stationary Bike (cool down)
• 2.5 minutes on Resistance 5
• 2.5 minutes on Resistance 3

That was one heck of an hour. I wore myself out and it felt great. Probably not the best idea since I had to be at my overnight gig tonight, but who cares. It was a great workout.

Also, I received some free samples in the mail from Beast Sports Nutrition. I can't wait to try them out this holiday weekend.

Everyone enjoy their Labor Day.

Be safe, have fun, and #letsgetstrong.

Yesterday, Today, and... That's It.

Another day started with ab rollouts.

I love those things.

Helps me wake up and get ready for the day.

Yesterday, in the apartment exercise room, my workout consisted of:

• 5 minutes on the exercise bike
• 6 sets of dumbbell bench press
• 1st set: 25 lbs for 25 reps
• 2nd set: 30 lbs for 25 reps
• 3rd set: 35 lbs for 20 reps
• 4th set: 40 lbs for 15 reps
• 5th set: 45 lbs for 12 reps
• 6th set: 50 lbs for 8 reps
• 3 sets of dumbbell curls
• 1st set: 25 lbs for 12 reps
• 2nd set: 30 lbs for 10 reps
• 3rd set: 35 lbs for 8 reps
• 3 sets of dumbbell lateral raises
• 20 lbs for 10 reps
• 3 sets of dumbbell front raises
• 20 lbs for 10 reps

Good quality workout indeed. Really got the blood to flowing. Made me flex in the mirrors maybe two, or three, times.

We'll see what today's workout will bring. Not doing too much. More time on the bike and some more ab work.

I'm working towards something.

What are you working towards? Let me know.

It's the Return of the Motherf... I Mean... I'm Back

Did ya miss me?

While my frequency of posting ceased, my workouts kept going.

This is what I do. I like to workout. I like to lift weights. I like to ride the stationary bike.

I HATE LUNGES!!! 

I pick stuff up. I put stuff down.

This isn't enough for me.

I'm working towards something, although I have yet to give it the full focus it deserves. Still, things are coming along nicely.

One of these days I get a hang of this whole nutrition thing. I just happen to love fried foods and sugar (I ate a funnel cake cover in chocolate syrup, peanut butter syrup, and Reese's cups yesterday).  But, as most of you know...

I try so hard.

Unfortunately,

I really do.

Now that I've bombarded you (BOMBARDMENT!!!) with random pictures that I found on Google, I'm making my dedication to improve my diet public. I got goals, dagnabit! And 40 is getting closer. 

So, stay tuned for updates, pictures (I'm really not as vain as I come across), babble, psycho-babble, and bro-science (I love this term).

WE WILL PROTECT THIS HOUSE!!! By "house," I mean body. And by "protect," I mean throat punch.

#letsgetstrong

I'm Slacking... Big Time

Eleven days ago, I submitted my cancellation notice to Beachbody to end my stint as an independent Beachbody coach. In a year and one month, I never made a sale. While I enjoy fitness, sales isn't one of my strong suits. I figured the time had come to chalk my time as a Beachbody coach as a loss and move on to something else.

Since that day of submission, I haven't done one session of Les Mills COMBAT. I haven't given up on it. I do enjoy the workouts very much. They sessions are both challenging and fun and I felt the change that came from sticking with the routine for over 45 days.

But, I'm tired. For the last six months, I've kept a very active schedule personally and professionally. And I've always listened to my body. My body needed a break so I'm giving it a break. Don't worry (like you're actually worried about my fitness), the spark in me to workout is rising again. It won't be long before I'm attacking the weights and kicking invisible enemies again. Summer is coming and my quest for "muscular ripply-ness" has not ended.

I'm going to build a routine, like I always do, consisting of the Les Mills COMBAT sessions and intense weight training. I want to do more HIIT exercises and add some Crossfit-inspired exercises to my routine. I've been looking at various Crossfit testimonials, routines, and other videos and it has piqued my interest.

Keep a watchful eye on the horizon for there is more to come.

Follow me on twitter at @pmelton357.

Les Mills COMBAT: I'm actually on Day 47!!!

My hectic schedule actually had me thrown off quite a bit. With working two jobs and planning two fundraisers, I did my best to stick to the Les Mills COMBAT Warrior schedule, going so far as to cram two workout sessions in a day to keep pace. And here I am at Day 47.

Today was COMBAT 60 LIVE... again. That capoeira track remains a challenge. 

Still, I pushed through it all, working hard to maintain good form and keep up with the DVD trainers. Sweat poured from every part of my body, my favorite Superman shirt drenched with every drop of water I drank today. And, as always, I feel great.

Since beginning Les Mills COMBAT, I feel stronger throughout my body. I feel as though I can kick through any door and punch through several blocks of ice. That's how I feel. I'm not ready to try those things just yet.

I also feel lighter and leaner as I notice an increase in my overall muscle definition, albeit a slight increase. That's mainly due to my dietary struggles. I love to eat like most people and, unfortunately, my favorite foods tend to be high in sugar and salt. I've been trying my best to improve my diet, but I still tend to slip up more often than I should.

I'm proud to have made it this far in Les Mills COMBAT and although the end is near, I have no intention of stopping. The warm weather approaches. Spring lurks just around the corner. That means I'll look to hit the gym and to continue with the sessions. I'm also looking at other possible Beachbody workouts to add to my burgeoning collection.

I hope you're enjoying following my journey. Here's a sample of what I've been doing.

Check out Les Mills COMBAT and other Beachbody DVDs here: philipm78.

Check me out on Twitter here: @pmelton357.

Check out my facebook page here: Independent Beachbody Coach Philip A. Melton II.

#letsgetstrong

Les Mills COMBAT: Day... I lost count.

This weekend was the weekend to end all weekends.

I had to make up for lost time and doubled up my workouts on Friday and Sunday. Saturday, I felt the effects of doing two sessions (COMBAT 45 and COMBAT 60 LIVE) in between working two 8-hour shifts. I could have fallen asleep standing up and my body was sore all over.

On Sunday, the soreness died down and I completed the HIIT: Plyo and COMBAT 60 LIVE sessions. I slept like a babe that night. Today, I feel great. And I realized I only have 17 days left of Les Mills COMBAT. 17 DAYS!!!

Tonight, I'm set to complete the HIIT: Plyo session again, but what I want to discuss now is COMBAT 60 LIVE. This DVD has the video trainers performing a live session to a crowd of about... 400 is what I think they said. It has several aspects that differ from the previous kick/punch (or MMA-inspired, as they call it) sessions.

It consist of kick/punch combos with bobs and elbows sprinkled here and there. The most strenuous, and challenging, part comes in the form of a Capoeira segment. What you do is kick first and follow that kick with three lunges. It gets better.

Next, you do what's called an "esquiva," where you lunge out to the side and follow that with two lunges with your foot behind you. Finally, from the "esquiva" pose, you begin a combo that goes: knee, knee, back kick, knee. Whichever leg is in front does not move.

That combo is a balance killer. While attempting, I stumbled forward and I stumbled backward. I may have even stumbled upward. I've completed this session twice and while I have improved on the other segments (I particularly enjoy the triple elbow), I haven't seen much improvement in the "esquiva" segment.

I'm excited to be so close to finishing Les Mills COMBAT... for the first time. I'm planning on taking it the next level once I complete this initial run. More fun and excitement to come.

I'M A POWER RANGER!!!

Check out Les Mills COMBAT and other Beachbody DVDs here: philipm78.

Check me out on Twitter here: @pmelton357.

Check out my facebook page here: Independent Beachbody Coach Philip A. Melton II.

#letsgetstrong

Les Mills COMBAT: Day 31 - Wasn't this a Rest Day?

Here it is, Day 31 of Les Mills COMBAT and I'm still going strong. 

Today was scheduled to be a rest day, but I've had to do a bit of adjusting this week due to some additional activities going on in my life. Because of this, I made Sunday and Tuesday both unexpected rest days and doubled up my workout on Monday. I did COMBAT 30 and COMBAT 60 and I felt invigorated.

COMBAT 45: Power Kata was the session for today. As a matter of fact, I peeped ahead to see what the rest of the week's session were and I finish off with COMBAT 60 and COMBAT 30. That's cool. I really like the mixed fighting sessions. I don't feel like I can get in someone's ring or back alley fight club and throw down yet, but I do feel more confident in my kicks and punches.

Day 31 also marks the halfway point of Les Mills COMBAT.

That's right. It's a celebration. To be quite honest, I thought I would give in before now. However, with everything that's been going on this week, I was determined not to fall short. Doubling up on Monday showed me my determination to finish. It also helped me see how far I've come cardio-wise. After finishing both sessions, I was pumped and even considered doing multiple sessions from now until day 60. I said, "considered."

Since this is the halfway point, I also took my measurements. They are as follows:

• Chest: 40"
• Right Arm: 13.5"
• Left Arm: 13.5"
• Waist: 35.5"
• Hips: 41.5"
• Right Thigh: 23"
• Left Thigh: 23.5"

When comparing these with my first measurements, not much has changed. I've lost an inch in my waist and, somehow, inexplicably gained an half an inch in my left thigh. Who gains an inch in one thigh? Especially on the weaker side of their body? There's definitely a margin of error in there somewhere.

My assessment of my first 30 days of Les Mills COMBAT: I need to step it up during the sessions, with my additional exercises, and with my diet. I like to eat and most of what I like to eat is cohesive to changing my body. I've improved on eating healthier, but some days I'm just like... I'm going to eat whatever I want to eat. Need to be more disciplined than that. 

I can say that I do feel a change on the inside. Doing regular physical activity that's fun is all part of the motivation to change your body for the better. Check it out for yourself at www.beachbodycoach.com/philipm78.

Also, follow me on Twitter at @pmelton357.

Until next time... let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 23

While I may have slacked off on my blog, I've kept up with my Les Mills COMBAT routine.

Here I am at day 23 and I've never felt better. The order of the sessions has changed a bit since my first two weeks. This week started with COMBAT 60: Extreme Cardio Fighter on Sunday and Shock Plyo HIIT 2 today. Those just happen to be the last two sessions I did last week.

Since I began Les Mills COMBAT, I've noticed that my legs have gotten stronger. That's been especially evident when I do the Plyo HIIT 2 session. The lunges are getting easier and my legs don't get fatigued as quickly as they did in the beginning. I would go for a run if I didn't hate the cold so much.

In just a few more days, I'll be at the halfway mark of Les Mills COMBAT. I'm excited to see what changes there are in my measurements. Whatever changes have occurred, I know all the credit doesn't solely go to this DVD workout set. I had to get off of my butt and put forth an effort to make my body change. Some days I didn't feel like doing anything. Other days, I wanted to do more than expected. 

Overall, these workouts have kept me motivated with the simply notion of wanting to complete a goal. That goal: to finish all 60 days and to give my all at the same time. At day 23, I feel that I've been doing just that and I plan to keep on going to day 60 and beyond.

If you're ready to grow and want to change your body, check out Les Mills COMBAT or any of the other programs Beachbody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Les Mills COMBAT: Day 16 - Power HIIT 1

Did I ever tell you how much I hate lunges? 

I hate them. They are a despicable exercise dreamed up by some sadistic personal trainer with legs the size of tree trunks. And he never really did any more than two and that was just to demonstrate how they are done. When no one is watching, he secretly only does squats.

Well, while doing the Les Mills COMBAT; Power HIIT 1 for the third time in three weeks, I would like to add my utter disdain for burpees, squats, deadlifts... pretty much any exercise that works the legs in general. If you have seen me in person, then you know this to be true.

For this reason, after I completed today's 30 minute session, I did:

• Leg extensions, 3 sets of 35 reps at 40 lbs.
• Leg curls, 3 sets of 25 reps at 40 lbs.

No longer will I neglect my foundation. If I am to see a significant change in my body, then it will be in my legs. I dream of the day my calves rip through my socks like Hulk Hogan tears through a too small tank top. I have a long way to go.

The extra leg exercises weren't all I did in addition to Power HIIT 1. I also added:

• Exercise ball sit-ups, 3 sets of 25 reps.
• Ab wheel oblique rollouts, 3 sets of 5 reps for each side.

And after a dinner of asparagus, baked chicken breast, and brown rice, I'm feeling really good.

Time to rest this weary body and getting my mind right for tomorrow's session.

If you're ready to grow and want to change your body, check out Les Mills COMBAT or any of the other programs Beachbody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.

Les Mills COMBAT: Day 15 - COMBAT 60: Extreme Cardio Fighter

Here I am at the beginning of the third week of Les Mills COMBAT and it's time for something different... COMBAT 60: Extreme Cardio Fighter.

Sixty minutes of punching, kicking, knees, elbows, bobbing, and weaving. Plenty of moves to get the heart beating, the lungs working, and the sweat pouring. And I feel great.

The first two weeks of Les Mills COMBAT gets you prepared to take on this long session. Initially, I was hesitant because of the 60 minutes, but once I got going, I realized that I was ready to take on the challenge.

There are lots of combos to work through in this session, so it took some time getting my rhythm together. Of course, the punch combos full of jabs, crosses, uppercuts, and hooks came easily. It's the punch-kick combos and kick combos that require the most coordination.

Going from an uppercut with both arms to a back knee strike to a front kick is a lot for a beginner to handle at first. However, with each repetition, I got more comfortable performing the combination. Fatigue makes it hard to keep up with the combos as well. 

I'm glad that I was able to push myself and finish another session of Les Mills COMBAT. I'm enjoying every workout I do. Every session I complete, I feel better and better. Every morning after I feel I can take on the world... or at least do another session.

If you're ready to grow and want to change your body, check out Les Mills COMBAT or any of the other programs Beachbody has to offer at beachbodycoach.com/philipm78.

Also, follow me at Twitter at @pmelton357.

Let's get in shape, let's have fun, and #letsgetstrong.