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
Status:
Day 16 of 84
Click Here to learn more about the origin
and theory of RTP Real-Time Accountability. ============================================
*Important: 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.
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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!
Cheers,
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).
