D-Arrows Goes Hollywood

Hey Guys, Scott here and it is my honor and pleasure to announce that I have been assisting in the making of this adventurous documentary titled, ALMOST. I am personally training the main character, Michael Bohusz as his strength and conditioning coach to help him finally achieve his dream as a professional NFL Kicker.
We have already begun filming the arduous steps Michael is going through with his workouts and I will be posting updates here on the D-Arrows Blog so that everyone can keep informed of his progress. Please take a few moments to watch the Sizzle Reel below and post a comment, thought or any ideas you may have for us to read.
Also, please help me get the news out about this great show by posting it on your profile and/or emailing it out to your friends. Thank you in advance for the support and stay tuned to our progress!

This is What Happens When You Neglect Your Core

Hi guys,

Chris here to show you a perfect example of what happens when you get lazy and forget to work your core.  Ouch!

Warning, this video is not for the squeamish.

http://www.youtube.com/watch?v=aMS0O3kknvk

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Baby D-Arrows: This 5 Year Old Belongs on Venice Beach

Hi Guys,

Chris here to share a crazy YouTube video with you today.  At the tender age of five, This kid is in the Guiness Book of World Records and he is ripped.

Check him out here:

Ripped 5 Year Old

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Baby Got Back

Hi Guys,

Chris here with a nice little back routine Scott and I knocked out recently. We will post YouTube videos soon to show you the proper form for each exercise.

Perform the following exercise for 3 sets of 50/30/20 reps:

• Assisted pull-ups
  

Perform the following exercise for 3 sets of 20/20/15 reps:

• Cable pull-downs with underhand grip
  

Perform the following exercise for 3 sets of 50/20/12 reps:

• T-Bar row
  

Perform the following 2 exercises for 4 sets of 20/20/20/20 reps:

• Hyperextensions (WYD Bench) weighted.  10 reps with weight and 10 reps without = one set
  
• Seated cable row
  

Have fun with this workout, it will really blast your back.

PS.  Don't promise to help anyone move within 4 days of this workout, you'll be sorry like I was.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

A Trip Down Washboard Road

Hi Guys,


Chris here to talk a little about washboard abs. Since the site is actually named after a desirable byproduct of having ripped abs (D-Arrows), it may surprise you that there aren't more posts on ab routines. I think you will agree, the actual truth about getting ripped abs is counter intuitive.

A Simple Abdominal Secret That Not 1 in 10 Trainers Knows

If you are working abs more than 2 times per week you are over training them. Yes you heard correctly. The most common mistake when training abs is over training. It is simply not necessary to hammer your midsection with hundreds of crunches every day.

I remember when Scott first told me about this I didn't believe him. How could I ever get six-pack abs without hammering my abdominals at least every other day? I had always relied on my visions of Arnold Schwarzenegger and Franco Columbu pounding out rope crunches hour after hour as an inspiration toward my goal of achieving D-Arrows. Now Scott was about to let me in on the real secret behind a ripped midsection:

Ripped Abdominals are All About Your Diet

Let's be real, you still need to pound the abs hard when you work them but we only hit them once per week. A quick Saturday morning ab and core routine followed by an hour on the StairMaster and we're out. Remember, you are actually hitting your abs and core with nearly every exercise you perform in the gym. When I began to think of it this way it became clear to me how easy it is to over train my abdominals if I was isolating them every other day and then working them in an ancillary way with every other workout.

When I Finally Started to See Results

When I started drastically reducing my carb intake, I would literally watch my abs pop out in chiseled blocks more and more each day. It was like magic. The simple fact is, your abs are always there but if they are covered by a layer of marshmallow fat, then you will never see them.

This once per week ab system worked for me, give it a try, I think you will like it. Besides what do you have to loose but a few dozen hours of crunches and some inches from your midsection.

Take care

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Rockin' Leg Routine

Hi Guys,

Chris here with a kick-butt leg routine Scott and I knocked out recently. We will post YouTube videos soon to show you the proper form for each exercise.

Superset the following two exercises for 5 sets. 25/20/15/10/20 reps:

• Leg Curls
• Leg Extensions

Superset the following two exercises for 3 sets:

• Dumbbell Lunges - across the entire gym up and back = one set
• Seated Leg Curl - 20/15/10 reps

Superset the following two exercises for 3 sets:

• Leg Press - 20/15/10 reps
• Bench Dumbbell Step-Ups 10/10/10 reps

Superset the following two exercises for 3 sets. 20/20/20 reps:

• Hyperextensions (WID Bench) weighted
• Dumbbell Squats

Have fun with this workout, and you might want to keep a wastebasket handy!


http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Multivitamin Dilemma Solved

Hi guys,

Chris here to talk a little about multivitamins. I have friends ask me all of the time what multivitamin supplement they should use. I start by giving them the standard disclaimer about how I'm not a doctor and know almost zero about the complex bio-chemical reactions that occur in the human body, and how those reactions manifest within the framework of their unique genetic code.

With that being said, here is what I do know. Most vitamin supplements are completely worthless. I once read an article that quoted a public works employee who had worked in the sewer for over 20 years and he said that there are huge mounds of undigested One-a-day type vitamin supplement capsules accumulating down there. I can't tell you why they don't digest because, I'm not a doctor. If you really want to know I'm sure Dr. Mercola http://www.drmercola.com/ or Dr. Weil http://www.drweil.com/ will be able to tell you all you ever wanted to know if you visit their sites. What I can tell you, is that if they don't digest, then you are not getting any nutritional benefit.

In a perfect world we would all eat a balanced healthy organic diet that supplied all of the nutrients we need for optimal metabolic function. Sadly this is not the case. In most instances we need additional enzymes, vitamins, and minerals to make up for the lack of them in our standard American diet (SAD).

The next best thing to a perfectly balanced diet

The next best thing to eating a balanced diet of whole, natural, organic foods is to take a supplement that is made from whole, natural, organic foods. Enter Vitamineral Green. I have been taking Vitamineral Green for about 7 years now and it is fantastic. Two tablespoons in my morning smoothie and I'm done for the day.
This wonderful supplement is 100% real food. It is gluten free, yeast free and is not diluted in any way by junk foods or fillers. It contains a full spectrum of naturally occurring absorbable and non-toxic vitamins, minerals, all the essential amino acids for protein synthesis, antioxidants, chlorophyll, soluble and insoluble fibers, phytonutrients and more.

I have found over the years that this supplement gives me more energy and as a bonus, it enhances regularity.

The best part is, its not a drug! Vitamineral Green is made from real whole foods. If you ate the entire bottle in one sitting, the worst thing that would happen is you would spend a couple of hours on the toilet.

You can pick up a bottle at a local health foods store or any Whole Foods location. You'll be glad you did.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Can a Human Being Survive on Less Than 35 Grams of Carbs a Day?

Hi guys,

Chris here to talk a little about carbs. Of course it is possible for a human being to survive on very little carbs but it is quite an uncomfortable experience. By the time I go to bed tonight less than 34 carbs and just over 210 grams of protein will have passed my lips.

In order to shed those last few pounds of belly fat you need to drastically reduce carbohydrate intake but I think it is a good idea to know what you are in for.

I have been in a fog all day. I have been irritated, lethargic and downright snippy at times. My workout was mediocre and I had very little drive or focus. I also sweat like a madman all day long without the carbs to help me retain water. Scott told me that I should add salt to my diet to help retain water so I added Celtic Sea Salt and Braggs Liquid Amino Acids to my meals.

Here is how I did it

1. 6:45am - first meal was 3 scoops of MRM Flax-N-Whey all natural protein powder in 6 oz of purified water. This provided 10.5 grams of carbs and 51 grams of protein.
2. 10am - 4 oz of Steak 0 carbs and 34 grams of protein.
3. 1pm - 1 oz Raw Almonds 6 grams carbs 6 grams protein.
4. 3pm - Salad with 4 Turkey meatballs, 3 hard boiled eggs and cilantro dressing. 12 grams of carbs and 39 grams of protein.
5. 5pm - smoothie 5 grams of carbs and 40 grams of protein.
6. 8:30pm - Isopure 0 grams of carbs and 40 grams of protein.

Of course I should have eaten more veggies and the meal spacing could have been a little better but this is real life folks.

Here is the result = 33.5 grams carbs and 210 grams of protein.

Good luck, and it is probably best to warn your friends and family that a Jekyll and Hyde transformation is a good possibility on these super low carb days.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Making Cardio Less Boring

Hi Guys,

Chris here to talk about a few tips to make cardio at the gym less boring. Morning cardio at home is great but it can get pretty monotonous. And when you get down to the wire on shedding those last few pesky pounds, you will spend a lot of time on the treadmill, elliptical, or bike.

We are now a few weeks out from the photo shoot so Scott and I are both turning up the dial on the cardio. I put in between 45min to 1hour per day of cardio in addition to the 90minute weightlifting sessions 5 days per week.

Here's what keeps me from going insane on the treadmill

1. Crank up the music. I like to listen to all sorts of music but when I'm on the treadmill loud techno music provides the beat and motivation I need to keep going strong. If you are going long and slow, pod casts work well too.
2. Bring something to read. I try not to bring stuff from the office but I don't always succeed. By the way, this works better on the bike than the treadmill.
3. Position yourself in good viewing distance of the exercise / dance room. Need I say more?
4. Do interval training. I manually adjust the settings to incorporate sprints and rest periods so I don't go brain dead. This is also a good way to confuse the body and trim more fat. It is amazing how fast the body adapts to exercise and when it becomes too efficient, you don't get the same benefits.
5. Mix it up. Sometimes I will jump from StairMaster to treadmill to bike to elliptical to keep it interesting.

This works for me, have fun trying out some of these ideas or inventing some of your own.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

The Magic of 50 and 5

Hi Guys,

Chris here to talk a little about a system Scott turned me on to for packing on muscle. It's super simple and you can incorporate it immediately into your workouts for quick bodybuilding gains.

Take a look at your workout schedule for the day and select one exercise that is dedicated to packing on mass. Begin your workout with this exercise and select a weight that you can just barely squeeze out 50 reps with. Your complete weight lifting series will consist of 5 sets and look like this:

1. 50
2. 30
3. 20
4. 12
5. 20

What will this routine do for you?

This routine will give you an explosive pump, pre-exhaust the muscle group and supercharge your gains of lean muscle.

Give it a try, it worked for me and I bet you'll like it too.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

FFT Ab and Cardio Workout

Hi Guys,

Chris here to talk about today's Feel it till Fricken Tuesday ab workout.

It looked like this:

Cardio

• We started on the treadmill for a 15 minutes to warm-up

Core

• Plank for 5 sets of 30 second hold
• Cobra for 5 sets of 30 second hold
• Supermans (starting on hands and knees extend alternate arm and leg) for 5 sets of 30 second hold on each side
• Side plank for 5 sets of 30 second hold on each side (raise outside leg on last set)

Abs

• Hanging leg raises - 3 sets of 12
• Superset the following 3 exercises for 3 rounds:

-Roman chair leg raises 10 reps full range of motion 10 reps upper-half range only
-Stability ball / medicine ball cross crunches 10 reps on each side (balance on stability ball with handled 12lb medicine ball overhead. Crunch down to each side for one rep bringing the medicine ball back above the head in the middle of each rep)
-Machine crunches 20 reps (last rep hold maximum contraction for three deep exhalations)

Cardio

• StairMaster for 30 minutes (periodically reduce the speed and take deep steps with a focus on contracting the abs and feeling the pull on the lower portion of the abs)
  
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I Couldn't Make This Stuff Up

Proof positive that persistence and progressive weight training will develop any muscle!

Mercy!

Tatyana Kozhevnikova (Photo) Has The World Strongest Vagina - Lifts 14 Kilos

Shared via AddThis

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Smokin' Joints

Hi Guys,

Chris here to talk a little about stiff and creaky joints. And I bet you thought this was going to be a Cheech and Chong tribute post huh?

This is a super simple fix that made my joints feel 1oo% better literally overnight. Go out and pick up a Glucosamine suppliment at your nearest health food store. I like Jarrow formulas Glucosamine+Chondroitin+MSM with Manganese and Vitamin C.

Don't ask me how it works, you can get that information from Dr. Weil's site. All I know is when I open up 4 capsules into my morning or evening smoothie, my joints thank me all day long.

Try it, it works.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Building Muscle After Your Workout

Hi Guys,

Chris here to talk a little about post-workout nutrition. Immediately after a grueling weight lifting session, you have a brief window of time where your body actually accelerates its normal growth and repair cycle. According to nutrition experts this period peaks within the first 30 minutes and tapers off over the course of the next 30 minutes. In other words, you have under an hour to get some good quality protein and carbs in your system when it can be utilized most efficiently to help you build quality lean muscle.

OK so I'll just pack a sandwich in my gym bag and eat it on the way home right? Not so fast. Whole foods like Tuna, hard boiled eggs and turkey, are great sources of lean protein but they take time to digest. By the time your digestive system has had a chance to work its way through your meal, and break it down into small enough bio available particles to be useful to your muscles, this magical window of opportunity will be over.

The trick is to consume a source of protein that will digest quickly and provide your body with the building blocks of new muscle growth. Enter Whey protein powder. A good shake with Whey protein will digest quickly, is easy to prepare and to consume. A side benefit is that it tastes great. For some carbs to restore depleted muscle glycogen, you can add fresh fruit like strawberries, blueberries, mangoes, or bananas to the mix. I also like to mix it up a bit and use almond milk or rice milk instead of water to add a little additional flavor and thickness to the smoothie. Sometimes I just eat an apple with the protein shake to make up for the carbs. Although the Apple is technically a whole food, since it is a simple sugar it is easily digestible and becomes available relatively quickly to the body for post workout recuperation.

Here's how I do it:

I have about 10 shaker bottles with lids. When I leave for the gym I put 3 scoops of Whey protein powder (about 51 grams of protein) in one shaker bottle and seal the lid. I also toss an Apple and a bottle of water into my gym bag. After my workout when I get back to my car, I pull the shaker bottle out of my gym bag, pour the remaining water from my bottle into the shaker, shake it up and enjoy it along with the apple on my way home. Or, sometimes when I'm pressed for time I will simply wait until I get home to make a smoothie in the blender.

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Little Blue Pill My Ass!

Hi Guys,

Chris here to talk a little about ED. Now I'm not going to spell out the full description for this acronym because I don't want old geezers landing on this page looking for Viagra.

I guess I'm fortunate, in nearly 40 years of getting my mack on I have not been cursed with this unfortunate malady. For our brothers that currently suffer, I understand this is a frustrating and humiliating condition. And judging by the sales of the little blue pill worldwide, there are plenty of our fellow brothers who are so afflicted.

Listen, I'm a big fan of pharmaceutical remedies when they work. But when I watch the evening news (while on the treadmill of course) and see all of the adds for drugs where the last 15 seconds is the announcer talking as fast as he can listing all of the possible side effects of the drug it makes me wonder. Is mitigating my seasonal allergic reaction to ragweed worth the possibility of liver failure or sudden death?

Let's go natural on this one. What if I told you that the answer to your libidinal deficit was as close as your nearest gym?

Guys I can't be more blunt than this; if you workout hard, with weights, on a regular basis, you will boost your natural testosterone and growth hormone levels. This is your magic pill that will naturally revitalize big Jim and the twins to match their former glory. Believe me, skip the blue pill, hit the gym and wake up every morning under a circus tent.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Coping With a World That is Out of Control

Hi Guys,

Chris here to talk a little about the illusion of control. I have always believed in self determination, hard work and a pull yourself up by your bootstraps attitude. But what happens when that's not enough?

Recently many good friends and business contacts of mine have found themselves out of work or worse still out of an industry due to the current economic downturn. These are bright, hardworking professionals who did all the right things and still ended up in very difficult financial positions that were totally out of their control.

In times like these it it important to focus on the things we can control. I recently read several articles about how gym attendance is up substantially since the recession began. It seems as though people who have found themselves laid-off with free time are deciding to put their neglected gym memberships to good use.

Getting back in the gym is a great way to feel better about yourself, take the focus off of the job search for a while, and take back control over a part of your life. We can't control what Washington or Wall Street are doing to the economy, but we can get our ass to the gym. Exercise, fitness, and sculpting your body can go a long way in providing the strength and confidence you need to weather this economic storm and add a bit of sanity to a world that seems to have lost its marbles.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Cardio for Lazy Bastards

Hi Guys,

Chris here to talk a little about cardio. To be honest I love cardio if I can do it on my own terms. I used to love waking up late on a Sunday morning and taking a leisurely 5 - 7 mile run in the Santa Monica mountains. After I hit a plateau in my loss of stubborn belly fat I realized that the only way I was going to break through was to add cardio to my daily morning routine.

Morning cardio fires up the metabolism first thing in the day and continues to burn body fat at a higher rate all day long. I have also noticed a nice personal side benefit, I don't get cold at the office anymore. My colleagues like to keep the AC at an arctic 68 degrees in the summer which left my hands freezing and my nose running. I would even have to go outside several times a day just to warm up. Now my metabolic furnace keeps me toasty all day long.

Scott swears by morning cardio but he is a morning person. If I get up any earlier than 6:45 AM, I am a complete zombie all day. I had to devise a strategy to cram in my cardio in the morning while waking up at a reasonable hour and getting to the office on time.

Here's what I did:

I have an old elliptical rider that was serving as a coat rack and dust gatherer in a corner of my condo. I pulled it out and set it up in a prominent place where it is ready to go at a moments notice.

It's amazing how long it takes me to do things like find shoes, get dressed, eat, etc. in the morning because I'm the worlds worst morning person. The next thing I did was put a pair of slippers on the pedals of the elliptical rider so all I have to do is step into them and start going. I also put my iPod and heart rate monitor (you don't need a heart rate monitor but for me it is critical. In the morning I am so groggy that if I don't use it I will unconsciously slog through the entire 30 minutes and never get my heart rate above 90 beats per minute) in the cup holders on the machine so I don't have to look for them when I'm pressed for time.

The whole process looks like this:

I wake up, put on shorts, walk to the kitchen and dump 3 scoops of protein powder in a glass of water and drink it, walk over to the elliptical rider, slip my feet in the slippers, put on the iPod, put on the heart rate monitor, warm-up for 5 min and then crank it up to my target heart rate zone for 20 min with a 5 min cool down, and stretch. I can get all this done in 35 minutes which is amazing for me since anything I do in the morning usually takes twice as long as if I do it later in the day.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan. 

Climbing Bicep Peak

Hi Guys,

Chris here to talk a little about biceps. If you want to make a muscle bigger it doesn't take a rocket scientist to figure out how to go about it. Engage in progressive resistance training (lift weights), force the muscles to do more work consistently over time (increase weight), get plenty of rest for recovery and eat a good diet that feeds the body's nutritional demands for new growth. But how do you actually shape the mass you've acquired into a visually appealing chiseled physique?

I never thought much about this question until Scott turned me on to the secret of full body symetry and more specifically, impressively peaked biceps. I always just figured that ripped symetrical cuts were like the Field of Dreams, if you lift it, they will come. Now I know better.
Have you ever seen Pumping Iron or any similar bodybuilding movie where the weightlifters pose in front of the mirror between sets? I always thought that this was either a narcissistic ego stunt or maybe that they were practicing posing routines for the stage. While both of these observations are accurate in many cases, Scott explained to me that there is actually much more to posing than I had guessed.

Posing is actually a form of isometric exercise that can add an explosive new dimension to your workouts. Isometric exercise is exercise that involves the contraction of a muscle against resistance where the length of the muscle stays the same. A good example of isometric exercise is the wall sitting that we used to do in grade school gym class. If you are like me you will never forget it, back against the wall, legs bent at a 90 degree angle, fierce burn in the quads, and a wild eyed sadistic gym teacher with stop watch in hand barking at you to keep going. Simply put, posing is isometric exercise and when you add it to your routine you boost gains.

Here's how it works:

After training a body part in the evening, I go home and have a protein shake and an apple, good post-workout muscle building foods. Next I put a towel on the floor (I sweat like a madman during this session. It is unbelievably hard work), and spend 20 minutes in front of the mirrior striking isometric poses. During that 20 minutes I will work the same body part that I worked out that day, in this case biceps. During the poses it is important to get a good isometric pump and to actually visualize the way you want the muscle to appear. I'm almost embarrassed to say it but I actually visualize how I want the bicep to look and repeat the word "grow".

I know this sounds wild but it works. Since I have added this step into my arm routine I have seen dramatic improvements in the definition of my biceps brachii and brachialis. And for the first time in my life I actually have a visible peak in each of my biceps.

Try this method out, it worked for me and I'm sure you will be pleased with your results.

http://ballisticbodyfitnessblog.com/ The Fastest Way to Lose Weight - Personal Trainer Burbank - Visit our site for expert training on how to lose 8-15 pounds in 10 days with a free working persons detox and weight loss jump start plan.