As I discussed the science and the whole 9 yards regarding HIIT cardio in my last article, I wanted to present to you 6 HIIT cardio workouts that will be fun, exhausting, a true test of mental toughness, and most importantly beneficial to your health and body compositional changes.

The Energy Systems

Before we pop the bottles of champagne, I want to educate you on some of the energy systems that are going to be used during these workouts. There are three energy systems that you will use.

#1 High Energy Phosphate System

The first being the high energy phosphate system which provides energy for muscles in the initial 1 to 15 seconds of high intensity activity (1). ATP (quick burst of energy) will be activated during this system, which is great because that’s what causes the body to make metabolic changes.

#2 Anaerobic Glycolytic System

The second being the Anaerobic Glycolytic System which the body relies primarily on anaerobic metabolism for the energy required to perform intensive exercise of greater than 12-15 seconds and less than 3 minutes duration (2). This system will be another way to overload your muscles, as you will be firing those muscle fibers so fast, you are going to recruit the fast twitch fibers and evidently you’re going to cause muscle damage (a good thing).

#3 Aerobic Oxidative System

The third system being the Aerobic Oxidative System which consists primarily of exercises that are performed at an intensity lower than that of the anaerobic threshold (3). Meaning that you will not get any lactic acid (burning sensation) production when you’re in this system and it will be mainly a brisk to fast pace walk or light jogs to keep your heart rate elevated.

So as you can see with all three of the energy systems above, they will all be used in these 6 workouts. Alright, enough with all this science mumbo jumbo, let’s HIIT it!

#1 Car Pushes

Yes you heard me… Car pushes! If you have never tried car pushes then you are missing out on one of the best HIIT cardio workouts around. This is one of the best ways to improve cardio conditioning, leg drive and power, some upper body pressing power and build a great physique. I’ve found that my squats and leg pressing power have improved since doing these because of the overload the car puts on your legs and you have to use a tremendous amount of lower body strength, as well as upper body strength to move the car. Car pushing is very underrated for strength training and power in my opinion. The cool thing about car pushing is that there are literally hundreds of yards of empty space around somewhere near you, so all you have to do is put it in neutral, drop your head down, arms straight, get low and push with all you’ve got for 10-30 seconds.

Now depending on if you’re a newbie or advanced trainee, choose the car you push wisely. If you weigh 100 pounds you probably don’t want to push a Hummer. If you’re 200 plus, you probably don’t want to push a slug bug. You get the point!

The Protocol

• 10 minute brisk walk or slow paced jog for warm up
• 4 intervals of 10-30 second all out pushes and 3-4 minute brisk walk in between intervals
• 10 minute brisk walk to cool down

#2 Sled Drags

I’m sure some of you are saying what the hell are sled drags? Sled drags are very effective for the athlete, power lifter, or down-right bad ass that wants to get in tip top shape. Dragging a weighted sled by using a harness tied to your waist allows you to activate the core to work harder as well as your glutes and hams. The harness also forces you to keep a straight, stiff spine throughout the exercise, regardless of how tired you get. Rounding the back at anytime will immediately look and feel very awkward, giving instant feedback to straighten out or stop and rest. The great thing about sled dragging is it can have a carryover effect to many things, such as: Football, athletes learning how to explode when moving. Powerlifting, sled dragging strengthens your posterior chain and that can help with deadlifting. Track and field, overloading your waist and sprinting with weights can lead to more explosive movements when you train without them. If you aren’t sled dragging, then you are missing out on superior strength gains and conditioning.

If you decide to sled drag, a good rule of thumb is “you’ve got too much weight when you’re walking like you’re drunk.”-Louie Simmons

The Protocol

• 10 minute brisk walk or slow paced jog for warm up
• 5 intervals of 10-30 seconds all out sled dragging and 2-3 minute brisk walk in between intervals
• 10 minutes brisk walk to cool down

#3 Heavy Rope Training

Heavy rope training was originally developed for specific combat sports such as Football and Mixed Martial Arts; it is now becoming very popular for conditioning work and HIIT cardio. If you’re looking for a new twist to your fitness routine or if you’re one of those that complain about other HIIT cardio workouts being too demanding on your legs the day after a leg session, then this is what you’re looking for. Along with increasing your strength, power, and endurance, the constant motion of rope battling will give you a hell of a workout. Some common movements include waves, slams, throws, spirals, and whips. These all involve swinging your arms up and down (or side to side) for timed intervals. With each of these exercises, you want to create a solid base by planting your feet in a shoulder width stance and stabilizing your core, think of an athletic stance.

You’ll quickly discover that these exercises engage not just your arms and shoulders, but your whole body.

The Protocol

• 5 minute moderate jump rope for warm up
• 3-5 sets of 10-30 second intervals (waves, slams, throws, spirals, whips) and 45-60 seconds of rest in between intervals
• 5 minutes of moderate jump rope to cool down

#4 Kettlebell Swings

Believe it or not but kettlebells are starting to be increasingly popular. Specifically kettlebell swings have become a great HIIT cardio workout to activate your glutes and hamstrings. A study in the Journal of Strength and Conditioning found as the movement progressed from the bottom of the swing to the top of the swing, back muscle activation peaked first at around 50% of MVC (maximal voluntary contraction), followed by abdominal/oblique activation at around 20-30% of MVC, followed by gluteal muscle activation at around 75% of MVC (4). As you can see kettlebell swings stimulate your glutes, strengthen your back muscles, engage your core muscles and help strengthen the hip and knees. Muscle activation ramps up during a half-second interval in the concentric phase (top of the swing) and then transitions to almost complete relaxation during much of the eccentric phase (coming down with the swing) (5). So every time you are swinging that kettlebell you are firing muscle fibers and this could lead to overall muscle growth. If you’ve never tried kettlebells for HIIT then your booty and hamies are in for a long day!

Make sure to be wise when you choose the weight, you aren’t going for a 1 rep max, pick a comfortable weight that you can swing and use good form to really activate all the muscles.

The Protocol

• 5 minute moderate jump rope for warm up or 10 minute brisk walk/jog
• 5 sets of 10-30 second intervals (all out swings) and 45-60 seconds of rest in between intervals
• 5 minutes of moderate jump rope or 10 minute brisk walk/jog to cool down

#5 Boxing

Here’s a HIIT workout you can do after your boss was on your ass all day or if you have one of those days when you feel a big weight on your shoulders…Hit the heavy bag! Hitting a punching bag is a great upper body workout and tailors well for those that have lower body injuries or limitations. One recommendation I will make is to not do a heavy upper body workout following this workout or the day after. Make sure to have an off day or lower body day. Your shoulders and arms will feel like you got in a bar fight with Mike Tyson after this workout.

The Protocol

• 10 minutes of jump rope for a warm up
• 5 rounds of 10-30 second all out (everything you’ve got beating the crap out of that bag)
• 2-4 minutes of jump roping in between rounds
• 10 minute brisk walk to cool down

Julien Greaux – Alex Ardenti Photography

#6 Sprints

Last but not least how can I leave out good old sprints that have been tried and true for the longest time. Just look at sprinters legs compared to a long distance runners legs. Obviously the sprinter has more muscle mass on their legs because they’re activating fast twitch muscle fibers and creating muscle damage which leads to muscle growth. If you don’t believe me, go do sprints and you’ll see how sore you are the next day, it’ll feel almost the same as if you did an intense leg workout and that’s because you activated and broke down those muscle fibers. A recent study by Metcalfe et al. shows if you perform what Metcalfe and colleagues call the “minimal amount of exercise for improving metabolic health” a 3x per week 10min exercise regimen with no more than two (yes, I said it only 2 times!) all-out sprints, everything you’ve got, you will make changes to your metabolic rate (6). This 6 week exercise program was compared to the results of a 10 month intervention program in subjects who exercised 3x a week for 40min (steady state).

Metcalfe’s study goes to show that it’s a more efficient way to burn fat by doing 3x per week for 10 min with only 2 all out sprint intervals because the steady state endurance study was not only four times more time-consuming, but it also failed to improve the glucose tolerance test and produced no improvements in insulin sensitivity.

The Protocol

• 10 minute brisk walk
• 5 sets of 10-30 second intervals (all out, everything you’ve got) and 1-4 minutes of rest in between intervals
• 10 minute brisk walk to cool down

Wrapping it up

Now don’t get all bent out of shape after this, but you must understand the pros and cons of doing HIIT cardio workouts. They should be used as a tool and not be overused. I wouldn’t recommend more than 3-4 HIIT cardio workouts a week and I would definitely not do them after a high intensity leg workout day. Also, you’re probably wondering why I keep saying 10-30 seconds of intervals and that’s because everyone’s AT (anaerobic threshold) is different. You have to build your tolerance and get conditioned for these types of workouts and the more you do it and push yourselves, the more your AT will improve. With that in mind, we are all different and respond differently to certain things. So experiment yourself and see what you like best and what works best for you. Start with 10 second intervals and see if you can eventually get to 30 seconds.

Just don’t overdo it or take that risk of injuring yourself. Now that you have these 6 workouts in your gym bag of tricks… go HIIT it!

Author: Chris Martinez

References:

(1) Hultman E, Bergstrom J, Anderson NM. Breakdown and resynthesis of phosphorylcreatine and adenosine triphosphate in connection with muscular work in man. Scand J Clin lab Invest. 1967.
(2) Wilmore JH, Costill DL (eds). Physiology of sport and exercise 3rd edition. : Human Kinetics
(3) Wells GD, Selvadurai H, Tein I. Bioenergetic provision of energy for muscular activity. Paediatric Respitory reviews. 2009.
(4) McGill, SM. Marshall, LW. Kettlebell swing, snatch, and bottoms-up carry: back and hip muscle activation, motion, and low back loads. J strength Cond Res. 2012. Jan 26
(5) Contreras, Brett
(6) Metcalfe et al. Towards the minimal amount of exercise for improving metabolic health: beneficial effects of reduced-exertion high-intensity interval training. European J applied Physio. 2011.

“The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor. It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi

“Desire is the key to motivation, but it’s the determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” Mario Andretti

“I believe the greater the handicap, the greater the triumph.” John H. Johnson

Inspirational Physiques

Strength does not come from physical capacity. It comes from an indomitable will. – Mahatma Gandhi

Featured Model: Kerri Hayes

“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will.” Vince Lombardi

“No one ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction.” Charles Kendall Adams

The difference between a goal and a dream is a deadline. – Steve Smith

Quick Stats

Date of Birth: November 15th, 1951
Date of Death: June 10th, 2001
Height: 5’8
Competition Weight: 225 lbs.

Bodybuilding Career

Mike Mentzer started competing in local physique contests when he was eighteen. His first contest was in 1969. In 1971 he suffered his worst defeat, placing 10th at the AAU Mr. America, which was won by Casey Viator. Mentzer considered his presence at this contest important later on, as it was here that he met Viator who gave Mentzer the contact information for his trainer Arthur Jones. After a layoff of a few years, he returned to competition in 1975 at the Mr. America, placing third behind Robby Robinson and Roger Callard. Mentzer went on to win that competition the next year, in 1976. He won the 1977 North America championships in Vancouver, British Columbia, and competed a week later at the 1977 Mr. Universe in Nîmes, France placing second to Kal Szkalak.

In 1978, Mentzer won the Mr. Universe in Acapulco, Mexico with the first and only perfect 300 score. He became a professional bodybuilder after that 1978 Universe win.

In late 1979, Mentzer won the heavyweight class of the Mr. Olympia, again with a perfect 300 score, but he lost in the overall to Frank Zane who was awarded the title for a third time that year. In the 1980 Mr. Olympia he placed fourth (in a tie with Boyer Coe) behind Arnold Schwarzenegger, Chris Dickerson and Frank Zane. He retired from competitive bodybuilding after that show at the age of 29.

He maintained that the contest was rigged until the day he died, and never said he thought that he should have won, but that Arnold shouldn’t have, though he eventually got on good terms with Schwarzenegger.

Bodybuilding philosophy

Mentzer was an Objectivist and he insisted that philosophy and bodybuilding are one and the same. He said “Man, is an indivisible entity, an integrated unit of mind and body.” Thus, his books contain as much philosophy as they do bodybuilding information. Mentzer took the bodybuilding concepts developed by Arthur Jones and attempted to perfect them. Through years of study, observation, knowledge of stress physiology, the most up-to-date scientific information available, and careful use of his reasoning abilities, Mentzer devised and successfully implemented his own theory of bodybuilding. Mentzer’s theories are intended to help a drug-free person achieve their full genetic potential within the shortest amount of time.

High-Intensity Training the Mike Mentzer Way was Mentzer’s final work. In it, he detailed the principles of high intensity weight training.

Weight training, he insisted, had to be brief, infrequent, and intense, in order to attain the best results in the shortest amount of time. Heavy Duty II also espouses critical thinking. In this book, Mentzer shows why people need to use their reasoning ability to live happy, mature, adult lives, and he shows readers how to go about doing so.

Bodybuilding was endorsed as only one potential component of an individual’s existence, there being many other worthwhile pursuits that he encouraged through his books.

Diet and nutrition

Diet has always been as important, if not more, as weight-training for bodybuilders. However, in his book Heavy Duty Nutrition, Mentzer demonstrated that nutrition for athletes did not need to be nearly as extreme as the bodybuilding industry would lead one to believe. His recommended diets were well balanced, and he espoused eating from all four food groups, totaling four servings each of high-quality grains and fruits, and two each of dairy and protein daily, all year-round. Mentzer believed that Carbohydrates should make up the bulk of the caloric intake, 50-60%, rather than protein as preferred by others. Mentzer’s reasoning was simple: To build 10 pounds of muscle in a year, a total of 6000 extra calories needed to be ingested throughout the year, because one pound of muscle contains 600 calories.

That averages 16 extra calories per day, and only four of them needed to be from protein—because muscle is 22% protein, about one quarter.

Mentzer’s heavy-duty training system

While Mike Mentzer was serving in the US Air Force, he would work 12-hour shifts, and then follow that up with ‘marathon workouts’, as was the accepted standard in those days. In his first bodybuilding contest, he met the winner, Casey Viator. Mentzer learned that Viator trained in very high intensity (heavy weights for as many repetitions as possible, to total muscle fatigue), for very brief (20–45 minutes per session) and infrequent training sessions. Mentzer also learned that Viator almost exclusively worked out with the relatively new Nautilus machines, created and marketed by Arthur Jones in Deland, Florida. Mentzer and Jones soon met and became friends. Jones pioneered the principles of high-intensity training in the late 1960s. He emphasized the need to maintain perfectly strict form, move the weights in a slow and controlled manner, work the muscles to complete failure (positive and negative), and avoid over-training. Casey Viator had seen fantastic results training under the direction of Jones, and Mentzer became very interested in this training philosophy. Eventually, however, Mentzer concluded that even Jones was not completely applying his own principles, so he began investigating a more full application. He began training clients in a near experimental manner, evaluating the perfect number of repetitions, exercises, and days of rest to achieve maximum benefits.

For more than ten years, Mentzer’s Heavy Duty program involved 7-9 sets per workout on a three day-per-week schedule. With the advent of “modern bodybuilding” (where bodybuilders became more massive than ever before) by the early 1990s, he ultimately modified that routine until there were fewer working sets, and more days of rest.

His first breakthrough became known as the ‘Ideal (Principled) Routine’, which was a fantastic step in minimal training.

Outlined in High-Intensity Training the Mike Mentzer Way, fewer than five working sets were performed each session, and rest was emphasized, necessitating 4–7 days of recovery before the next workout. According to Mentzer, biologists and physiologists since the nineteenth century have known that hypertrophy is directly related to intensity, not duration, of effort (Mentzer 2003;39). Most bodybuilding and weightlifting authorities do not take into account the severe nature of the stress imposed by heavy, strenuous resistance exercise carried to a point of positive muscular failure.
Mentzer’s training courses (books and audio tapes), sold through bodybuilding magazines, were extremely popular, beginning after Mentzer won the 1978 IFBB Mr. Universe contest.

This contest gathered a lot of attention, because at it he became the first bodybuilder ever to receive a perfect 300 score from the judges.

Competitive history

• 1971 Mr. America – AAU, 10th
• 1971 Teen Mr America – AAU, 2nd
• 1975 Mr. America – IFBB, Medium, 3rd
• 1975 Mr. USA – ABBA, Medium, 2nd
• 1976 Mr. America – IFBB, Overall Winner
• 1976 Mr. America – IFBB, Medium, 1st
• 1976 Mr. Universe – IFBB, MiddleWeight, 2nd
• 1977 North American Championships – IFBB, Overall Winner
• 1977 North American Championships – IFBB, MiddleWeight, 1st
• 1977 Mr. Universe – IFBB, HeavyWeight, 2nd
• 1978 USA vs the World – IFBB, HeavyWeight, 1st
• 1978 World Amateur Championships – IFBB, HeavyWeight, 1st
• 1979 Canada Pro Cup – IFBB, 2nd
• 1979 Florida Pro Invitational – IFBB, 1st
• 1979 Night of Champions – IFBB, 3rd
• 1979 Mr. Olympia – IFBB, HeavyWeight (over 200 pounds) 1st, Overall 2nd
• 1979 Pittsburgh Pro Invitational – IFBB, 2nd
• 1979 Southern Pro Cup – IFBB, 1st
• 1980 Mr. Olympia – IFBB, 5th

Final years and death

Mike had met Dorian Yates in the 1980s and made an impression on Dorian’s budding body building career. Years later when Yates won Joe Weider’s “Mr. Olympia”, he credited Mike’s “Heavy Duty” principles for his training. Mike, his brother Ray, and Dorian formed a clothing company called “MYM” for Mentzer Yates Mentzer, also known as “Heavy Duty Inc”, in 1994. MYM was based on the success of Don Smith’s “CrazeeWear” bodybuilding apparel. The three principals wanted to capitalize on the physically fit lifestyle, which today has gone mainstream. With the blessing and promotion of Joe Weider, the trio manufactured and distributed their own line of cut and sew sportswear.

Mentzer died on June 10, 2001 in Rolling Hills, California. He was found dead in his apartment, due to heart complications, by his younger brother and fellow bodybuilder Ray Mentzer. Two days later, his brother Ray also died in his sleep after complications from his long battle with Berger’s disease.

“Man’s proper stature is not one of mediocrity, failure, frustration, or defeat, but one of achievement, strength, and nobility. In short, man can and ought to be a hero.” – Mike Mentzer

References

• The Wisdom of Mike Mentzer
• High-Intensity Training the Mike Mentzer Way
• Mike Mentzer – Heavy Duty Nutrition
• The New High Intensity Training, Ellington Darden
• http://en.wikipedia.org/
• http://www.mikementzer.com/

Age: 34
Height: 5’5″ – 165 cm
Weight: 117lbs. – 53 kgs

How did you get started with bodybuilding?

It all started in 1992 when I was invited by a friend to go to the gym and train with her. That was my first time I had ever done any physical training and I fell in love straight away. I remember on my day’s off from work, I used to spend at least 4 hours at the gym training as hard as I could and it was also great because the local beach was just next door. In 2004 I started to take my training more serious and focus more on weight training working on my lower and upper body together. Although it wasn’t until 2009 when the real transformation took place for me. This was when I had combined a proper training split with great nutrition and this was when I saw the most changes in my physique.

I also fell in love with strength and hypertrophy training and this was when I took my body to the next level and that’s when I realised that this is what I want to do for the rest of my life.

Where does your motivation come from?

I always enjoy looking after myself as best as I can, because my motivation always came from the way I feel. I know I can achieve what I want since I keep it real. I train very hard and diet even harder! I always make sure that I am getting enough sleep each night to properly recover and I don’t drink or smoke. My motivation is based on my spiritual Strength, that’s how I see it. I also try to motivate others and get them to adopt the fitness lifestyle. Whenever I go play football or go for jogs or bike rides, I always encourage my friends to come too.

Fitness and training is my life and I absolutely love it!

What workout routine has worked best for you?

Big compound exercises mixed with super sets. I also incorporate strength, hypertrophy and endurance type training all into my routine.

Full Routine:

Monday: Chest/Back

• Flat Bench 5×10
• Incline Bench Fly’s 5×12
• Bench Power Press 5×15
• Chin Ups 5×8
• Lat Pulldowns 5×10
• Dumbbell Arm Single Row 5×12
• Reverse Fly’s 3×15

Tuesday: Legs

• Seated Calf Raises 12×10
• Narrow Stance Squats 12×10
• Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
• Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

Wednesday: Obliques/Upper Body Circuit

• Hanging Side Knee Raises 3×15
• Hanging Leg Raises 3×15
• Pull Up Bar Twists 3×15
• Wide Grip Lat Pulldowns 5×20
• Chest Machine Press 5×20
• Shoulder Press Machine 4×15
• Cable Rope Pushdowns (Triceps) 4×20
• Cable Curls (Biceps) 4×20

Thursday: Legs

• Seated Calf Raises 12×10
• Narrow Stance Squats 12×10
• Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
• Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

Friday: Chest/Back/Obliques

• Flat Bench 5×10
• Incline Bench Fly’s 5×12
• Bench Power Press 5×15
• Chin Ups 5×8
• Lat Pulldowns 5×10
• Dumbbell Arm Single Row 5×12
• Reverse Fly’s 3×15
• Hanging Side Knee Raises 3×15
• Hanging Leg Raises 3×15
• Pull Up Bar Twists 3×15

Saturday: Off

• Rest Day

Sunday: Legs

• Seated Calf Raises 12×10
• Narrow Stance Squats 12×10
• Leg Press (Heavy) 6×8(Super set with Bulgarian Squats 6×12)
• Leg Press (Light) 4×20 (Super set with Leg Extension 5×12 & Leg Curls 5×10)

If you have to pick only 3 exercises, what would they be and why?

1. Squats – Best exercise hands down for my lower body
2. Pull Downs – I love this movement, it really targets my lats
3. Hanging Side Knee Raises: This exercise really targets my obliques and I really want to improve them before my next competition

What is your diet like?

I follow a Carb Cycle type of diet where I usually do 3 or 4 days of low carbs followed by 1 high carb day (re-feed). My husband, Tom Brazier is always changing my diet around depending on how he thinks I am looking/performing or the results of the skinfold caliper tests.

Full Diet:

High Carb Day:

• Upon Waking: 1 Teaspoon Aliment Nutrition Omega 3 Fish Oil, 10g Glutamine, 5x BCAA, Multivitamin
• Meal 1: 80g Porridge with Water, Almond Milk w/scoop of CNP Pro Peptide Whey Protein
• Meal 2: 120g Chicken Breast, Green Vegetables (Broccoli)
• Meal 3: 120g Extra Lean Steak, 100g Broccoli, 60g (dry) Quinoa/Wholegrain Rice
• Pre-Workout: MRI Black Powder and 1 tbsp. of Liquid L-Carnitine
• Meal 4: Protein Shake, CNP Profuel, 1 scoop Greens Powder, 10g Glutamine and 1 tbsp. of Liquid L-Carnitine
• Meal 5: 120g White Fish, Sweet Potato and Broccoli
• Meal 6: Protein pancake (egg whites/scoops of CNP pro peptide or alternate casein powder. 30g peanut butter
• Before Bed: ZMA

Notes: I also snack on Wholewheat Ryvita and Low Fat Cottage Cheese with Almond Flakes on my high carb day as I also like to up my daily calorie count by 20%.

Low Carb Day:

• Upon Waking: 1 Teaspoon Aliment Nutrition Omega 3 Fish Oil, 10g Glutamine, 5x BCAA, Multivitamin
• Meal 1: 120g Lean Rump Steak with 30g Macadamia Nuts
• Meal 2: 100g Chicken/Turkey Breast
• Meal 3: Lean Steak, 100g Green vegetables with a small handful of nuts (Macadamias/Almonds/Walnuts)
• Pre-Workout: MRI Black Powder and 1 tbsp. of Liquid L-Carnitine
• Meal 4: Protein Shake, 15g Glutamine and 1 tbsp. of Liquid L-Carnitine
• Meal 5:150g White Fish (Cod/Haddock) and 100g of Green Vegetables
• Meal 6: (Optional) Protein Pancake (150ml Liquid Egg Whites, 1 Scoop of Casein Protein)
• Before Bed: ZMA

Notes: I try to drink at least 2.5-3 litres of water a day and try to get in about 2-3 Green Teas a day.

When trying to cut down do you prefer to use HIIT or just normal cardio?

I like to do low intensity walks in the morning as this is my favorite form of cardio.

What is your supplementation like?

• Fish Oil
• Multivitamin
• Glutamine
• BCAA’s
• L-Carnitine
• CLA
• Whey Protein
• ZMA

Favorite Quote?

I never set limits or created mental barriers. You may have read that I imagined my biceps as big as mountain peaks when I did my curling exercises. This visualization process was essential if I was to gain the kind of mass and size I needed to win the Mr. Olympia contest against monsters like Sergio Oliva and Lou Ferrigno… – Arnold Schwarzenegger

Facebook: Andreia Brazier

Photo Credits: Thomas Mone & Toby Harrison

Age: 34
Height: 6’1″ – 185.5 cm
Weight: 214 lbs. (Off Season) 202 lbs. (Competition Weight)

How did you get started with bodybuilding?

I first started with athletics as a teen and had the high jump as my specialty, then I did some competitions in Sweden and the Nordic countries with good results, but after a couple of years I was introduced to boxing and found it to be more interesting and fun compared to athletics. I got into it really quickly and had my first fight as a light middle weight. After that it was all about boxing and training 6-7 times a week with not much weight training and plenty of cardio. I was a really scrawny kid and had to build more muscle to be more competitive in boxing. After a while I discovered that it was more fun to lift weights because the results were more satisfying.

To see my body change in appearance as it was growing bigger and stronger was a great boost for me and I was also proud of the changes I was making to my body and health.

Where does your motivation come from?

I set goals in my training/work to make it easier for me to be motivated. These goals range from reaching a certain weight or gaining strength in an exercise. Although my main goal is to be the best I can be in all I that I do and this is where my motivation comes into play, to help me reach my goals. I usually do 2-3 shoots and 2-3 competitions every year, so I always have something to look forward to and this alone keeps me very busy and on track when trying to achieve my goals. But like everyone, I do I have ups and downs in my training and the only thing that keeps me going is the goal ahead and the satisfaction when I get there.

One other thing that gets me really motivated is when I meet a client that has the drive and motivation to make their health and fitness better, which really makes it all worthwhile.

What is your training like?

My training has changed during the years; I do a lot of supersets and light weight high repetition training. I stopped doing heavy weights because of injuries and I have noticed that it’s just as effective for muscle gains.

Full Routine:

Monday: Chest/Biceps

• Incline Bench Press 4×15-20 (Superset with Push Ups)
• Dumbbells Incline Bench 4×15-20 (Superset with Push Ups)
• Cable Cross Over 3×15-20
• Bicep Curls Z-Bar 4×15-20
• Pull-Ups (Underhand Grip for Biceps) 10-20 reps 4sets
• Dumbell Curls 4×15-20 (Superset with Rope Curl)

Tuesday: Shoulders/Triceps

• Shoulder Press Machine 4×15-20
• Reverse Fly’s 5×15-20
• Triceps Z-Bar Close Grip Bench 4×15-20
• Triceps Rope Pushdowns 4×15-20
• Tricep Pushdowns 4×15-20

Wednesday: Rest Day

• Recovery

Thursday: Hamstrings/Calves

• Machine Hamstring Curls (Seated) 4×15-20 +1 Dropset
• Machine Hamstring Curls (Lying Down) 4×15-20 +1 Dropset
• Sissy Squats 4×10-15
• Seated Calf Raises 4×15-20
• Standing Calf Raises 4×15-20
• Donkey Calf Raises 4×15-20

Friday: Back

• Chin Ups – 7 Sets – 1st 33, 2nd 20, 3rd 15, 4th 12, 5th 10, 6th 7, 7th 5 reps
• Lat Pull Down (Narrow Grip) 4×15-20
• Seated Rows 5×15

Saturday: Rest Day

• Recovery

Sunday: Quads

• Leg Press 5×15-20 + 3 Dropsets
• Squats 4×15-20 + 3 Dropsets
• Leg Extensions 4×15-20 + 2 Dropsets

Notes: I do my ab training every other day and it consists of machine ab training and regular crunches. I keep the total reps for abs at 300-400.

What is your diet like?

My diet changes, but a sample day can look like this before competition!

Cutting Diet:

• Meal 1: EAA Omega3
• Meal 2: Chicken & Potatoes
• Meal 3: Cod & Broccoli
• Meal 4: EAA Omega3
• Meal 5: Cod & Potatoes
• Meal 6: Oats & Egg Whites
• Meal 7: Whey Isolate & Almonds

What has been your biggest accomplishment in the fitness field?

Besides my covers and accomplishments on stage, I have a supplement and fitness store together with my girlfriend Anna-Maria Lacatus who also has been featured here on Simplyshredded, and we are planning to make it a chain here in Sweden.

So without my success on stage and with fitness modelling I would not have been able to open this store making it a success so quickly.

Your own physical feature you are most proud of?

Has to be my abs no doubt.

What is your supplementation like?

• Protein
• EAA’s
• Omega 3
• BCAA’s
• Multivitamins
• Glutamine

Favorite Quote?

“You can’t fly a kite unless you go against the wind and have a weight to keep it from turning a somersault. The same with man. No man will succeed unless he is ready to face and overcome difficulties and is prepared to assume responsibilities.” William J.H. Boetcker

Sponsors: Better Bodies and Ultimate Nutrition
Website: www.chrisharnell.com

If you’re like most people, from time to time you’re going to find your motivational levels starting to wane, which can seriously derail your goals. Now let’s talk about what it’s going to take to increase your will to succeed. We hope this feature will help light that fire under your butt to go to the gym and push yourself to levels you never thought you could!

Photo Credit: Team BMR Athlete Ako Rahim

20 Of The Best Motivational Photos Part 9

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Bonus Video: Motivational Speech [Eric Thomas]

“Success is like anything worthwhile. It has a price. You have to pay the price to win and you have to pay the price to get to the point where success is possible. Most important, you must pay the price to stay there.” – Vince Lombardi

Age: 27
Height: 5’4” – 164 cm
Weight: 119 lbs. (Off Season) 112 lbs. (Competition Weight)

How did you get started with bodybuilding?

I have always been competitive in sports growing up but after high school I began glamour modelling. I first started weight training when I wanted to tone up a bit for the Australian Swimsuit Calendar shoot I had coming up so I started going to the gym with my partner. Since I had no other females to work out with I would work out with Chris just doing what he did with a fraction of the weight. It was addictive! The biggest adjustment though was my diet. After seeing the massive difference a clean and calorie/carb controlled diet made to my body, I don’t think I could ever go back to eating the way I used to.

I started watching Olympia and the Arnolds on YouTube and saw that they had a bikini section. “These girls are amazing!” I thought to myself. I now had my new goal!

Where does your motivation come from?

I often watch clips and DVDs from the Olympia and other Pro comps that upload their competitions online. I love getting that excitement of being on stage and showing off what you’ve been working on. Watching the Pro’s makes me keep my eye on what I am working towards. All the early mornings, dieting, cardio and weights sessions will pay off in the end and I will be on stage too showing my physique at the best condition I can have it in.

I also look at my previous competition pictures and look at what I want to work on and “grow”. This makes sure I get on stage every time looking better than the last time.

What workout routine has worked best for you?

My training changes depending on what time of the year it is and what competitions I am preparing for. I like doing weights in the afternoon/evening and cardio in the mornings. Coming close to competition time I’ll split cardio up into morning and evening cardio and weights will become lighter with more reps being added.

Full Routine:

Monday – Off Day

• Recovery

Tuesday – Legs

• Leg Press (Single Leg) 4×8-10
• Leg Extension (Single Leg) 4×15
• Hack Squat 4×15
• Leg Curl (Single Leg) 4×15

Wednesday – Chest/Arms

• Chest Press Machine 4×15
• Pec Deck Machine 4×15
• Preacher Curl 4×15
• Bench Dips 4×15
• Standing Dumbbell Curls 4×15

Thursday – Back/Shoulders

• Pull Downs 4×8-10
• Cable Row 4×8-10
• Shoulder Press 4×8-10
• Reverse Fly’s 4×15
• Hyper Extension 4×15
• Side Lateral Raise 4×15
• Dumbbell Bent Over Rows 4×15

Friday – Off Day

• Recovery

Saturday – Outdoor Session – Legs/Glutes/Cardio

• Walking Lunges
• Sumo Squats
• Narrow Stationary Jumps
• 50m Sprints

Sunday – Cardio

• 45min – 60min Incline Walking

If you have to pick only 3 exercises, what would they be and why?

1. Lunges – For great glutes and legs
2. Reverse Fly’s – For that extra bit on the top of shoulders
3. Bent Over Rows – Great exercise for the back and rear delts

I’ve picked these because this is what I need to work on for my body.

What is your diet like?

I try and keep my diet clean all year round and free of any soft drinks and alcohol processed meats

Daily Diet:

• Meal 1: 3 Egg Whites & Oats
• Meal 2: Protein Shake
• Meal 3: Lean Beef or Turkey Mince, Capsicum, Onion and Brown Rice
• Meal 4: Chicken with Sweet Potato and Broccoli
• Meal 5: White Fish and Spinach
• Meal 6: 10 Almonds and a small Light Yogurt

When trying to cut down do you prefer to use HIIT or just normal cardio?

Normal cardio. I like to split it up coming closer to the week of competition as well so I will have morning and evening cardio.

This has worked well so far but during this next “off season” I would like to try HIIT to just to mix it up and keep it interesting.

What is your supplementation like?

• Iron
• Folic Acid
• Calcium
• Vitamin D
• Wild Fish Oil
• BCAAs (During training)
• Magnesium (After training)

Photo Credits: Foxee by Nick Peal, Nicole Miller Photography, & Images by Helen Photography
Website: www.sarahallen.tv
Facebook: www.facebook.com/AusSarahAllen

Age: 34
Height: 5’10?
Weight: 200 lbs.

Photo Credit: Jason Mathas Photography

How did you get started with bodybuilding?

I used to be a dedicated soccer player for almost 10 years. However, I wanted to build more muscle so that I could physically surpass myself. Little did I know that I would like it so much (the training) that I would begin to take it more seriously, and read many books about bodybuilding and nutrition. I learned all the basics of training and nutrition so I could ultimately improve my physique.

The significant physical progress I made led me to compete at my first natural bodybuilding show 2 years later. I then became more and more dedicated to this wonderful sport.

Where does your motivation come from?

My motivation comes from firmly believing that bodybuilding is a mental and physical art form in which you become the master of your own creation. It challenges me both mentally and physically.

My motivation to achieve overall excellence continuously drives me to improve my mind and body in order to build the strongest mental strength I possibly can, and shape my body the way I desire within the limits of my natural genetics.

What is your diet like?

My diet is fairly simple. I take ALLMAX NUTRITION digestives enzymes before every meal and eat the same thing every day with little variation – 6 meals a day:

• Meal 1: Oatmeal mixed with ALLMAX NUTRITION Isoflex Whey Protein
• Meal 2: Couscous, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
• Meal 3: Sweet Potatoes, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
• Meal 4: Rice, Chicken Breast or Fish and Green Vegetables
• Meal 5: Red Potatoes, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables
• Meal 6: Couscous, Chicken Breast, Extra-Lean Red Meat or Fish and Green Vegetables

What workout routine has worked best for you?

I train 5 times per week and focus on training my upper body 2 times a week and legs only once a week. I complete very few sets on legs since it’s my strongest bodypart.

Full Routine:

Monday – Back and Chest

• Wide Grip Pull Up 4x Failure
• Barbell Bench Press 4×8-10
• Bent Over Row 4×8-10
• Incline Dumbbell Bench Press 4×8-10
• Seated Cable Row (Medium Grip) 3×8-10
• Seated Pec Press Machine 3×8-10
• Close Grip T-Bar Row 3×12
• Dumbbell Fly’s 3×12

Tuesday – Shoulders and Arms

• Seated Dumbbell Press 3×8-10
• Standing Barbell Curl 3×8-10
• Close Grip Bench Press 3×8-10
• Lean Away Dumbbell Lateral Raise 4×8-10
• Alternating Standing Dumbbell Curl 4×8-10
• Weighted Tricep Dips 4×8-10
• Bent Over Dumbbell Reverse Fly 3×8-10
• 45 Degree Incline Hammer Curl 3×8-10
• Cable Tricep Extension w/ EZ Bar 3×8-10

Wednesday – Legs

• Front Squat 3×8-10
• Leg Curl 3×8-10
• 45 Degree Leg Press 3×8-10
• Standing Leg Curl 3×8-10
• Dumbbell Lunges 3×8-10
• Dumbbell Stiff Leg Deadlift 3×12

Thursday: Off

• Rest Day

Friday – Back and Chest

• Wide Grip Pull Up 4x Failure
• Barbell Bench Press 4×8-10
• Bent Over Row 4×8-10
• Incline Dumbbell Bench Press 4×8-10
• Seated Cable Row (Medium Grip) 3×8-10
• Seated Pec Press Machine 3×8-10
• Close Grip T-Bar Row 3×12
• Dumbbell Fly’s 3×12

Saturday – Shoulders and Arms

• Seated Dumbbell Press 3×8-10
• Standing Barbell Curl 3×8-10
• Close Grip Bench Press 3×8-10
• Lean Away Dumbbell Lateral Raise 4×8-10
• Alternating Standing Dumbbell Curl 4×8-10
• Weighted Tricep Dips 4×8-10
• Bent Over Dumbbell Reverse Fly 3×8-10
• 45 Degree Incline Hammer Curl 3×8-10
• Cable Tricep Extension w/ EZ Bar 3×8-10

Sunday: Off

• Rest day

What has been your biggest accomplishment in the fitness field?

I have won many prestigious natural contests in the fitness field. Although I’m proud of it, nothing is more gratifying than helping the average person as well as novice to advanced natural athletes achieve their fitness goals.

Since opening my fitness and health business called BIO3fitness, my biggest accomplishment has been to help many fitness enthusiasts and competitive athletes achieve their highest level of personal excellence.

What is your supplementation like?

This is my supplement stack that I use year round:

• ALLMAX NUTRITION RAZOR8
• ALLMAX NUTRITION IsoFlex
• VITASTACK
• Razor8 Blast Powder
• ISOFLEX
• Razor8 fat burner
• ALL WHEY
• Waxy Maize 2300
• Creatine
• Aminocore
• R-ALA
• Omega 3 capsules

What are the 3 best tips you’d give to someone thinking about competing in natural bodybuilding?

1. Believe in yourself.
2. Don’t let people discourage you into thinking that you can’t achieve a world class physique naturally.
3. Be motivated, dedicated and disciplined in your workouts and diet plan so that you can direct your energy towards achieving your personal fitness objectives.

Favorite Quote?

“First say to yourself what you would be; and then do what you have to do.” – Epictetus

There are quite a few things that everyone in the fitness industry KNOWS. You have to eat 8 meals per day, consume 400g+ protein per day, do fasted cardio, use heavy weights to bulk up, and light weights wit high reps to tone up… oh wait, those are all BROSCIENCE!

Photo Credit: Natalie Minh Photography

Don’t get me wrong, bodybuilding and fitness have been on the cutting edge of many dietary and training interventions that mainstream science is only now catching up. Unfortunately, the vetting process for many of these protocols isn’t exactly stringent. Thus, many things become accepted as fact, when in reality they are BROSCIENCE. The debate about whether or not it’s ok to have carbs at night has been all but settled in the fitness industry. You simply can’t consume a shred of carbohydrates at night or you will store fat faster than vampire rises after the sun sets!

That is, according to many fitness ‘experts’ out there, most of whose credentials are worth about as much as a thin sheet of slightly used one ply toilet paper. In this article I will look into this fitness factoid to determine if eating carbs at night was actually detrimental to your body composition or if it was all broscience.

So where did this ‘no carbs at night’ thing come from?

In order to properly asses this fitness ‘fact’ we need to understand why limiting carbs at night is recommended in the first place. Most ‘experts’ who recommend limiting carbs at night do so because their assertion is since you will be going to sleep soon, your metabolism will slow down and those carbohydrates will have a greater chance at being stored as fat compared to if they were consumed earlier in the day where they would have a greater probability of being burned. Seems reasonable, but broscience always ‘sounds’ reasonable. They also often assert that insulin sensitivity is reduced at night, shifting your carb storing directionality towards fat and away from muscle.

Let’s tackle the issue of metabolic rate slowing down at night time first. The logic behind this theory seems reasonable enough: you lie down in a bed and don’t really move, just sleep, so obviously you are burning less calories than if you are awake doing stuff, even if you are just sitting in a chair or couch resting, you have to burn more calories than just sleeping right?

At first glance this seems to jive with work from Katoyose et al. which showed that energy expenditure decreased during the first half of sleep approximately 35% (1). However, these researchers did show that during the latter half of sleep energy expenditure significantly increased associated with REM sleep. So, there are rises and falls in sleeping metabolic rate (SMR), but what is the overall effect? Interestingly, at the very least it does not appear that the average overall energy expenditure during sleep is any different than resting metabolic rate (RMR) during the day (2, 3). Additionally, it appears that exercise increases sleeping metabolic rate significantly leading to greater fat oxidation during sleep (4). This seems to be in line with data from Zhang et al. which demonstrated that obese individuals had sleeping metabolic rates lower than their resting metabolic rates, whereas lean individuals had sleeping metabolic rates significantly greater than their resting metabolic rate (3). So unless you are obese, not only does your metabolism NOT slow down during sleep, it actually increases!

The idea that you should avoid carbs at night because your metabolism slows down and you won’t ‘burn them off’ definitely doesn’t pass the litmus test.

So the whole ‘don’t eat carbs at night’ thing is definitely broscience right?

So far, the fear of carbs at night certainly smells like broscience, but before we render a verdict, let’s examine things further. There is also the issue of insulin sensitivity and glucose tolerance to address. This is where things get interesting. Compared to morning meals, levels of blood glucose and blood insulin definitely remain elevated longer with evening meals (5, 6). Ah ha! There it is, proof, that you shouldn’t consume carbs at night right? Not so fast. Though insulin sensitivity and glucose tolerance appear to be worse at night compared to a morning meal, it is important to keep in mind that a morning meal is after an overnight fast and the fast may improve insulin sensitivity. Perhaps a more fair comparison is a mid day meal vs. a night time meal. In this case there is actually no difference in insulin sensitivity or glucose tolerance (5).

Therefore, it appears that insulin sensitivity and glucose tolerance are not necessarily impaired and night, but rather are merely enhanced by an overnight fast.

Does any of this science mumbo jumbo actually make a difference?

While it is great to talk about mechanisms and nitpick every intricate detail about metabolism, at the end of the day, we have to examine whether or not any of this stuff makes any difference. Fortunately for us, a recent study published in the Journal of Obesity examined this very question (7). These researchers from Israel put people on a calorically restricted diet for 6 months and split them into two groups, a control group and an experimental group. Each group consumed the same amount of calories, protein, carbohydrates, and fat but they distributed their carbohydrate intake very differently. One group (control) ate carbs throughout the day, whereas the experimental group consumed the majority of their carbohydrate intake (approximately 80% of the total) at the night. What they found after 6 months may shock you.

Not only did the experimental group consuming the majority of their carbs at night lose significantly more weight and bodyfat than the control group, they also were better satiety and less hunger!

Whoa hold up… less hunger? I don’t buy it.

You heard me right, they were less hungry. Now I’m sure all of you that have been following typical fitness protocols where you eat 6 times per day and have most of your carbs earlier in the day are thinking “man if I went more than 2-3 hours without carbs I’d be starving!” Well my friends you are buying into a vicious cycle I’m afraid. Let me explain: when you eat small amount of carbs frequently you are basically titrating in glucose to your system. To dispose of this glucose your body releases insulin to drive blood glucose into cells. Over-secretion of insulin however may cause hunger to rise (typically about 2-3 hours post meal, the approximate time course of an insulin response), but no problem, you are eating every 2-3 hours anyway right? Just titrate in some more glucose. Unfortunately this makes you crave and consume glucose like clockwork and tricks many people into thinking that they NEED carbs every 2-3 hours or they would be hungry when in fact the opposite is true. If you ate carbs less frequently with further time between carb dosings, you would be less hungry because your own body would ramp up systems that deal with endogenous glucose production, and keep your blood glucose steady. When you consume carbs every 2-3 hours however this system of glucose production (gluconeogenesis) becomes chronically down regulated and you must rely on exogenous carb intake to maintain your blood glucose levels. Now if you transition from eating carbs every 2-3 hours to further apart for the first few days you may be hungry until your body has adjusted to using gluconeogenesis to maintain blood glucose rather than just eating carbs every 2-3 hours, but once you do adjust, you will find that you are far less hungry.

Bringing things full circle, this is exactly what the researchers found! These subjects were hungrier in the first week of the diet compared to 90 and 180 days into the diet where they were much more satiated.

Control group

So what’s the explanation for the night time carb group losing more body fat and being more satiated than the control group (maybe we should call them the ‘bro’ group)? The researchers postulated that more favorable shifts in hormones may be the difference. The baseline insulin values in the experimental group eating the majority of carbs at night were significantly lower than those eating carbs during the day (7). So much for carbs at night decreasing insulin sensitivity huh? Additionally, the experimental group had much higher levels of adiponectin, a hormone associated with increased insulin sensitivity and fat burning. They also had a trend for slightly higher leptin levels. Furthermore, the night time carb munchers had lower levels of LDL (bad) cholesterol and higher levels of HDL (good) Cholesterol.

Overall the people eating the majority of their carbs at night lost more bodyfat and had better markers of health by the end of the study than those who ate more of their carbs during the day time.

So what’s the verdict?

I am not ready to say that we should all be eating the majority of our carbs at night. I would like to see this study repeated but with a bolus amount of carbs eaten at one meal in the morning to properly compare it to the single high carb meal at night, whereas the previous study compared a bolus night time carb meal vs. several feedings of carbs throughout the day. It may very well be that the beneficial effects of the diet in this study was more associated with limiting carb dosing (and insulin secretion) to a single bolus rather than spreading them throughout the day.

However, I think what can be said with relative certainly is the notion that consuming carbohydrates at night will lead to more fat gain, or impair fat loss compared to consuming them at other times of the day. So write it down “Don’t eat carbs at night bro” has officially been BUSTED as BROSCIENCE!

Author: Layne Norton PhD Nutritional Sciences
This article was contributed to Simplyshredded via Broscience.com

Literature Cited

1. Katayose Y, Tasaki M, Ogata H, Nakata Y, Tokuyama K, Satoh M. Metabolic rate and fuel utilization during sleep assessed by whole-body indirect calorimetry. Metabolism. 2009 Jul;58(7):920-6.
2. Seale JL, Conway JM. Relationship between overnight energy expenditure and BMR measured in a room-sized calorimeter. Eur J Clin Nutr. 1999 Feb;53(2):107-11.
3. Zhang K, Sun M, Werner P, Kovera AJ, Albu J, Pi-Sunyer FX, Boozer CN. Sleeping metabolic rate in relation to body mass index and body composition. Int J Obes Relat Metab Disord. 2002 Mar;26(3):376-83.
4. Mischler I, Vermorel M, Montaurier C, Mounier R, Pialoux V, Pequignot JM, Cottet-Emard JM, Coudert J, Fellmann N. Prolonged daytime exercise repeated over 4 days increases sleeping heart rate and metabolic rate. Can J Appl Physiol. 2003 Aug;28(4):616-29.
5. Biston P, Van Cauter E, Ofek G, Linkowski P, Polonsky KS, Degaute JP. Diurnal variations in cardiovascular function and glucose regulation in normotensive humans. Hypertension. 1996 Nov;28(5):863-71.
6. Van Cauter E, Shapiro ET, Tillil H, Polonsky KS. Circadian modulation of glucose and insulin responses to meals: Relationship to cortisol rhythm. Am J Physiol. 1992 Apr;262(4 Pt 1):E467-75.
7. Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Greater weight loss and hormonal changes after 6 months diet with carbohydrates eaten mostly at dinner. Obesity (Silver Spring). 2011 Oct;19(10):2006-14.

Age: 24
Height: 5′ 11”
Weight: 184 lbs.
Chest: 46”
Waist: 30”
Arms: 18”

How did you get started with bodybuilding?

Well I have always idolized the physiques of characters in comic books and action figures that I played with as a child. Since a young age I knew that I wanted to resemble those action figures, comic book characters, and superheroes. I started off by doing a lot of plyo-metric exercises in my bedroom till I made my first paycheck and bought myself a bench press and weight set and then eventually joining a local gym.

Everything just fell into place; my vision became a reality and ultimately a very healthy hobby.

Where does your motivation come from?

My motivation comes from all the people I have inspired to exercise. The same people who send me emails saying they have lost 20lbs or joined a gym because of me. I feel as if I have a duty/obligation to these people and that is my motivation. This is what pushes me to go to the gym and diet every day.

It’s a great feeling and it is the reason I will continue to promote a healthy lifestyle for the rest of my life.

What workout routine has worked best for you?

The best routine for my particular body has always been heavy weights for high rep ranges. This is how I was able to pack on dense muscle to my lean frame. I am also a big believer in drop sets; I perform at least 2-3 drop sets per work out session. Once a week I typically do a crossfit styled workout as a weight management precaution.

Full Routine:

Monday: Back

• Deadlift 5×11-13
• Lat Pull Downs 4×11-13
• Bent Over Barbell Rows 4×11-13
• Underhand Pull Ups 3×11-13
• Seated Cable Rows 4×11-13
• Overhand Pull Ups 1 set to failure

Tuesday: Chest

• Incline Dumbbell Fly’s 4×11-13
• Incline Barbell Bench Press 5×11-13
• Machine Fly’s 4×11-13
• Bench Press 5×11-13
• Cable Fly’s 3×11-13
• Decline Machine Press 4×11-13
• Push Ups 1 set to failure

Wednesday: Cardio

• Interval Sprints (1 minute rest, 1 minute sprint for 5 sets)

Thursday: Legs

• Leg Press 5×11-13
• Leg Extensions 5×11-13
• Lying Leg Curl 5×11-13
• Donkey Calf Raises 6×11-13
• Squats 4×11-13
  Walking Lunges to failure

Friday: Arms

• Seated Preacher Curls 4×11-13
• French Curls (on decline) 5×11-13
• Standing Hammer Curls 4×11-13
• Tricep Pushdowns 5×11-13
• Heavy Barbell Curl 3×11-13
• Seated Overhead Tricep Extensions 3×11-13

Saturday: Abs

• Cable Crunches 4×11-13
• Arm & Leg Raises With Exercise Ball 4×11-13
• Alternating Leg Ups 4×11-13
• Running Plank 4×11-13
• Torso Twist with Medicine Ball 4×11-13
• Alternating Toe Touches 4×11-13
• Hanging Leg Raises 1 set to failure

Sunday: Shoulders

• Dumbbell Shoulder Press 5×11-13
• Seated Dumbbell Side Raises 5×11-13
• Seated Dumbbell Front Raises 3×11-13
• Barbell Shrugs 4×11-13
• Barbell Standing Military Press 4×11-13
• Standing Dumbbell Arnold Presses 3×11-13

Rising Star: Sadik Hadzovic

List 5 ways that people can benefit from training:

1. Training improves your mood: When you exercise you look good, when you look good you feel good, when you feel good you do good!
2. Achieve better sleep: Exercise helps to balance your daily bio-rhythms and hormonal activity. If you exercise regularly you will allow your body to fall asleep deeper and faster.
3. Training speeds up your metabolism: Ok you already knew that huh? You will burn more calories exercising than by watching dancing with the stars this season. Not only will you be burning fat while exercising but you will permanently boost your metabolism because you are building muscles you’ve never had which in correlation increases your metabolic rate. Win-win situation.
4. Better sex life, yes better sex: Training helps your body produce more testosterone. That is the hormone that powers up the libido in both male and female genders. Exercise also fights stress and fatigue which greatly affects the libido, especially in women.
5. Exercise increases energy levels: Are you moping around the office like a zombie? Just a few minutes a day of exercising can boost your energy levels. Studies have shown that there is a direct and positive correlation between regular exercise and increased sustained levels of energy.

If you have to pick only 3 exercises, what would they be and why?

1. Deadlift: There is no other truer test of strength then lifting an object straight off the floor.
2. Incline Dumbbell Press: The upper chest seems to be a trouble area for most people and this is the best exercise in my opinion to really target it
3. Dumbbell Curls: Doing them with strict form and slow reps give the ultimate pump and also women love big arms!

What is your diet like?

I follow the Palaeolithic diet all year round. I aim for roughly 2,500-2,750 calories per day at a 2:1 ratio of protein to carbohydrates. I allow myself two cheat meals a week, usually being pizza or sushi.

Sample Diet:

• Meal 1: 1 scoop ETB Grizzly Protein & 3 Liquid Egg Whites
• Meal 2: 6 ounces of White Albacore Tuna, 1/2 Avocado & 2 slices of Ezekiel Bread
• Meal 3: 9 ounces of Lean Bison Steak, 1/2 cup of Green Lentils & 1/2 cup of Cauliflower
• Meal 4: 9 ounces of Grilled Chicken & 1 cup Chopped Bell Peppers
• Meal 5: 12 ounces of Tilapia & 1 Sweet Potato
• Meal 6: Chopped Salad & Balsamic Vinegar Dressing

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT seems to work best for my particular body type (ectomorph). Conventional cardio usually gives me a very undesirable “flat” look and is just plain boring to me.

What is your supplementation like?

• ETB Grizzly protein
• L-Carnitine
• Green tea
• Yohimbine
• ALA

Favorite Quote?

“I became a beast to rid myself the pain of being a man”

Website: http://sadikhadzovic.com/
Facebook: http://www.facebook.com/Sadik-Hadzovic/