Wednesday, January 09, 2008

Day 427: My Florida Vision Requires "Back To Basics" HIIT

G'day Shredders,

Thank you very much for your kind comments on yesterday's news. I am very grateful, and also very motivated to ramp-up this shred mission so I can be in top shape by late February (when I will go to Florida for the Live Conference).

P.S. There is so much action on the ShredderSphere right now that I'm currently working on a Special Video Edition of Shredder Breaking News that I'll upload tomorrow.

P.S.S. Sorry about your blog link Lilla! It is now fixed.

Day 16 of 84

Nutrition: I learned my lesson from yesterday and made sure I was prepared for my 10:30AM meal today. I got in every meal as scheduled and feeling confident about my meal plan.

Training: In order to make my "Florida Vision" a reality I decided to go back to basics today and pump out a "fair dinkum" HIIT cardio session over a 20 minute BFL format. This is an old favorite of mine that always gets results when I do it faithfully. It is also extremely taxing so I usually limit these "pure" HIIT sessions to 3 times a week.

I backed up this HIIT session with abdominal training by doing 3 sets each of Incline Crunches, Hanging Knee Raises and Machine Obliques. There is a lot of debate among fitness experts as to how often abs should be trained. The opinions run the full spectrum of only 3 times per week up to daily.

I personally believe that abs should be treated the same as any other bodypart. This means you should allow for 48 hours rest (minimum) before training the same bodypart again. If you train your abs with high intensity you will feel DOMS (Delayed Onset Muscle Soreness) set in like you would with any other bodypart.

M4 Shred:
Real-Time Accountability

Day 16 of 84

Click Here to learn more about the origin
and theory of RTP Real-Time Accountability.



Feel free to use this plan as a template that you can follow. However, this plan is is based on my own personal experience over 3 physique transformation missions. In other words, what works for me may not work for you in the same way.

Success in this game requires research, individual design, real-world testing, monitoring results and making adjustments when necessary. This is your responsibility, no one else can do it for you. However, if you'd like to research further the exact programs I have used (over my first 3 Missions) and will use for M4 Shred you can do so at the links below.

M4 Shred Components: Click each link to learn more.

1) Fat Burning: 16 Principles of BFFM: nutrition, mindset and cardio.

2) Weight Training: Metabolic Surge: 36 Day Rapid Fat Loss System.

3) Six-Pack Training: Flatten Your Abs: 7-Level Training System.


Shredder Pact:

We will focus on the single daily actions that produce results.

We will "burn our bridges" and not look back.

We will never surrender.

Eat Clean,
Shred Hard,
Think BIG!

Adam Waters, NESTA-CPT

P.S. Below are Day 427 RTP Blog Daily Pictures for January 9, 2008: Mission 4 - Day 52 of 125 (M4 Shred: Day 16 of 84).


Your Grateful Cyber-friend, Christy said...

Have fun in Florida! That's my home state. Judging from how bundled up you are in your photos lately, you could use some warm weather.

Joni said...

Wow you're going to be all about the east coast come spring! Florida late Feb and then NYC a couple of weeks later - you'll be jet lagged still!! That's so cool that you won those prizes, though, you deserve it for all the hard work you have done!

Tigerlilly said...

Awwww.. you'll love Florida, I lived there for a year bartending in Ft. Lauderdale...those were the days! Next time win a trip to Arizona... ;)

I am so happy for you, I know you deserve this!

I've got to go 'HIIT' it! Have a great day...

Suzette said...

i am another one who used to live in Florida. It should be a decent time of year especially coming from a colder climate. would love to hear about this trip.

Adam Waters said...

Wow! Florida seems like Shredder Central! How cool, maybe I can ask you for some shredding tips while I'm in Florida!? I really am looking forward to some warmer climate coming from Japan. But isn't it still winter in Florida in February? Or is it pretty warm during winter there?
So many questions, sorry this will be my first trip to mainland US!

Your Grateful Cyber-friend, Christy said...

There's a chance it may rain in the afternoon, but the big rain doesn't usually come until later in the year. Compared to what you're used to Osaka, it'll be warm. Maybe the coldest in the late 50s (fahrenheit) in the mornings, but mostly likely late 60s early 70s in the afternoons. If you're not used to the humidity, you'll sweat A LOT when you work out. Your skin will love it. It sounds like you'll be staying at one of the bigger conventiony hotels, so there will be a least one if not two pools, and most of those hotels have pretty nice gym set-ups. I mean NICE. You can shoot the hotel an Email, they'll tell you what kind of equipment the gym has. You won't want for much. Wi-fi in your room, etc. I never get to stay in those hotels much on my own dime, but man the few Orlando convention hotels I have stayed in (or visited friends staying there) had really great service. They always say WORLD CLASS service, but I haven't really traveled so I just don't know how it stacks up against the places you've been, because you've traveled a lot. In some ways it's better than Vegas for me, except not as much open as late.

Re: weather: People from New York and England always walk around with shorts on and act like I'm crazy for wearing a sweater. Beware, if you go to Disney world. The food is A MILLION DOLLARS. I'm so not joking. And they don't let you bring food in the park. So just be prepared to plop down your dough. I find it's better to just eat at one of nicer places when I'm in the park, because I feel like I'm getting something for my money instead of paying $8.50 for the world's smallest hot dog.

You're going to have such a great time!!! You really do deserve a fun vacation. Make sure to have FUN. You'll be in Disneyworld. You know the happiest place on earth. Watch out for the It's A Small World Song, it will haunt you for days. Stay for the fireworks and electric light parade.

Your Grateful Cyber-friend, Christy said...

Duh, they haven't had the electric light parade in like twenty years. So don't stay for that. :) But I think they still do the fireworks. God, it's been awhile.

Your Grateful Cyber-friend, Christy said...

One last thing, I'm just so excited for you. If you have a layover at LAX that's just ten minutes from my sister's house. So if you're bored you can give me a ring. If you have a few hours down time (and this can all be last second stuff) I can drive you around and you can see some more of the US. Did you know that the diner where they shot XXX, Bewitched and parts of Pulp Fiction is only a 15 minute drive from the airport? Yup. Even if you're just kicking it bored at the airport and trapped, I'll buy you a coffee and say hey.

Just a thought. And I'm thinking they do still have the light parade. I think they brought it back. Hmm.

Alex-HK said...

Hey Adam, I will be in Florida too by end of February (and a bit longer). If you want to take a (free) helicopter ride send me an email, I would love to meet you in person.

Adam Waters said...

Hi Christy, WOW! Thank you so much for extremely helpful and detailed info about Florida. I have taken notes! Since I'll be on a budget, thanks for your advice about Disneyworld prices, seems like the same as Oz amusement parks!

Also, that would be very cool about catching up from LAX! I'll haven't booked yet, so I don't know where I'll be flying through, but I'll definitely give you a call if I'm at LAX!


Adam Waters said...

Hi ALex, that would be ultra cool man! You are a real jet-setter man! I'll definitely send you an email mate!