F I T N E S S T I P S

Fitness Tips by Joshua

One has to find the right workouts to fit their genetic makeup. My workouts, cardio, and diet are consistently evolving and changing from month to month and week to week. I call it the "trifecta of fitness success" or the "fitness trifecta". Another key to becoming more and more fit is to keep track of all of your workouts. It is easy to do this on a spread sheet program like Excel. Keeping track of your workouts allows you to see what you have done and makes it easy to set goals and reach new heights. I work out everyday. My "off" days are days I run and do leg work or abs. I usually do mostly cardio on what would be normal peoples off days. I work my abs everyday because your abs and calf's are two muscle groups that can actually take it everyday.

Below is a breakdown of my workout cycles:
Day 1: Pecs (Chest) and Abs
Day 2: Back, Shoulders and Abs
Day 3: Bi/Tri (Arms) and Abs
Day 4: Legs (Cardio) and Abs
Start cycle over.
Cardio 4-6 times a week in addition to weight training. Cardio consisting of Running, Elliptical Machine and Biking

Abdominal Workouts

Abs can be worked out daily. I work mine daily. I believe its the best way. Although all of our bodies respond in different ways. I do a lot of ab work on the ab ball. Especially when I am pressed for time in the gym. I then finish up with the ab ball at home. Its great for commercial breaks and free time around the house. Here is a list of some other ab exercises I do:

Ab Ball

Old fashion Sit-ups

Medicine Ball

Ab Bench

Ab Machine (Most Gyms Have These)

Leg Lifts

My Marathon Times
26.2 Miles

Marathon Date Time

San Diego Rock & Roll June 6, 2004 3:39:56

Tucson Marathon Dec. 4, 2005 3:22:08

2005	Hours	Abs	Average Weight	Miles	Elp	Bike	Cardio
January	47	14400	167.46	30	13	15	58
February	38	11300	166.53	14	24	75	113
March	40	15000	166.86	20	24	20	64
April	45	12600	167.56	20	27	50	97
May	43	13650	168.5	26	12	50	88
June	30.5	10000	168.3	8	5	0	13
July	41.5	10800	166.08	18	16	75	109
August	48	11000	164.6	32	21	115	168
September	42.5	15050	166.63	33	10	100	143
October	48	17100	163.69	85	18	70	173
November	44.5	16450	165.16	143	7	15	165
December	34	16300	165.5	36.2	5	10	51.2
2005 Totals	502	163750		465.3	182	595	1242.2
Average	41.83	13646	166.15	38.77	15.17	49.58	103.52

2004	Hours	Abs	Average Weight	Miles	Elp	Bike	Cardio
January	51	15525	169.81	60	13	15	88
February	53	10250	170.17	78	12	20	110
March	45.5	10300	168.87	62	11	20	93
April	42	11600	168.18	63	10	10	83
May	54	10000	168.7	161	1	0	162
June	39	10250	167.31	38.2	15	25	78.2
July	39	10750	167.53	20	24	25	69
August	49	17000	167.14	22	27	50	99
September	43	20000	167.91	32	13	40	85
October	45.5	21500	167.95	34	23	45	102
November	41	15000	167.04	30	20	55	105
December	38	11500	166.56	25	16	70	111
2004 Totals	540	163675		625.2	185	375	1185.2
Average	45.00	13640	168.10	52.1	15.42	31.25	98.35

Marathon	Date	Time
San Diego Rock & Roll	June 6, 2004	3:39:56
Tucson Marathon	Dec. 4, 2005	3:22:08