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Chaos Christmas Shopping, Brand NEW Website, and An Anti-Holiday Fat Gain Workout
Hey there, Albert here and I hope all of you are doing well…
I just wanted to talk to you about my new website that is about to launch in January (this is why there haven’t been many articles recently) and share this kick ass anti-holiday weight gain workout but first, I need to get something off my chest…
If you are out battling the Christmas shopping population and getting your list finished in primetime mayhem, do me a favor and keep your horror stories to yourself. I don’t need to hear about things I already know.
- Yes, I’m sure the parking lots were crazy...even the below average driving population need to buy gifts.
- Of course there was someone dragging their kids around with those doggy leash backpacks. (Please don’t leash your kids, people are making fun of you)
- I already assume that you ran into that one other shopper that ruined your day by fu*king you and everyone else over by asking dumb questions, causing a scene and backing up the line out the door, or brought their confrontation inducing inner diva mentality with them to the mall.
- And lastly, I probably could have already told you that the stores would be packed like a FREE Krispy Kreme donut giveaway inside of a summer Fat Camp (All jokes aside, obesity is not just a concern it’s a frickin epidemic people!)
But don’t get me wrong, I’m by no means an Ebenezer Scrooge. I’m just a man seeking some “joy to the world” this time of year.
I know that chaotic mass consumerism during the holidays can only lead to domestic war and in an effort to maintain mental health, I strategize my contribution to boosting our dog sh*t economy by shopping last minute alongside my fellow male species.
There is nothing like getting your Christmas shopping done with only a handful of frantic males at the mall trying to figure out how to get the “right” gift for their significant others without setting the bar to high for next year in an honest attempt to avoid financial suicide.
Again, I am no scrooge. By all means get the girl you love a kick ass gift! I am just trying to say, I have my shopping strategies for a reason and they have been tried and tested over time to be successful. I am hoping to 4-peat this year!
Okay now that I have fully vented and got some things off my chest, let’s continue…
For the past couple years of my personal training career I have maintained this blog mainly as a means for me to keep track of everything I was learning. I never expected this many people to follow my articles…to tell you the truth I didn’t think that anybody would read it.
Over time a ridiculous amount of people started sending me emails with questions on everything from fat loss, muscle gain, and even relationship advice (save your jokes). All these people were not only reading the blog, they were following it.
The blog I kept mainly for myself quickly transitioned into a go to information hub for fitness enthusiasts and people seeking real fitness results. It got to the point where I had a sh*t ton of article requests and needed to do something…
So…
I decided to get a Brand NEW blog based website deisgned that would allow me to more effectively share FREE content and my passion for fitness. But in the brainstorming and designing process I realized that everyone who frequented the blog shared one major commonality.
Fitness meant more to them than just going to the gym and working-out, it was a vital lifeline in continually improving the quality of their lives.
Fitness? A lifeline?
Yeah! A Lifeline!
“Fit” wasn’t a new years resolution or temporary life stage phase to any of you, it was a lifestyle.
My new website is zoom focused and catered to the individual who is passionate about living THE Fit Lifestyle. This website is being made for YOU.
New features on the website include:
- All NEW look and design for easier navigating and improving overall experience!
- Tons of Brand NEW and FREE content on fat loss, supplements, nutrition, muscle gain, workouts, groundbreaking studies, and all about living the fit lifestyle!
- I will have the sh*t load of Viewer requested articles coming out as I was finally able to write them!
- More Pictures, Videos, and multimedia elements.
- Guest Posts and interviews!
- More FREE content including E-books and newsletter! (make sure you sign up for the newsletter)
The goal for this project was to design a place that you could go to and be understood. I wanted to offer you a destination where you could escape reality for a slight moment and get into your zone, our zone (because there is more of us who live the fit lifestyle out there than you think).
This is a site where you can read and learn, find out more, and be entertained by everything the fit lifestyle has to offer.
 |
| I promise to keep to New site entertaining...Okay hmmm... maybe not quite like this. |
I quickly found out in my reading career, which probably started post-college to be honest (please refrain from laughing), that I only read things that entertained me. If it didn’t keep my attention, there wasn’t a chance in hell I would finish it.
 |
| Center for kids who can't read good! |
So when I write now, I write always asking myself if I would read this shit. What I’m trying to say is, I’m no distinguished writer. I just know that like you, I love reading and learning about fitness but I don’t want to have to read a damn textbook to get the info.
Conclusion
I will sum it up with one sentence.
Come to my New website next month at the start of the New Year, sign up for the FREE newsletter, and prepare to finally have a place to go where you can nourish your fit lifestyle!
Okay, one more thing.
I promise to keep it bad ass as long as it is in existence! (That’s quite a serious commitment!)
Now onto the last matter at hand…your anti-holiday weight gain workout!
With the increasing amount of bullsh*t we have to face during this holiday season (Christmas shopping-cough, cough), I find that I can continually depend on training to loyally offer a means to stay level headed, offer an effective form of stress relief, and bottom line make me happy.
For me, training is like a roller coaster…it can make you throw up sometimes but the majority of the time you can count on it to give you a damn good thrill and if you do choose to go for the ride, you won’t ever regeret it. (Insert Albert’s evil smile here)
Alright on with the show…
I am going to share with you a workout that will viscously fight back relentless holiday FAT that strategizes sly attacks in the form of delicious eggnog (no, spiking your eggnog does not make it okay), carb overloaded Christmas smorgasbords, sweet but bad intentioned little gingerbread men, and any other joyous snacks you can justify eating with the phrase “But it’s Christmas!”
This isn’t Christmas... This is SPARTACUS!
This is the infamous SPARTACUS workout my Elite Small Group Personal Training members have a love-hate relationship with. It’s a High Intensity Interval based workout that is the perfect remedy for a case of Holiday weight gain.
What you will need to perform this workout is a visible clock or timer, a small open space (enough for you to do a burpee and lay down), a resistance band or a pair of dumbbells, and yourself.
Directions:
You will be performing all the exercises following a 50 second work period and than a 10 second break. Follow this time template through all 10 exercises.
So, for the work periods you will perform as many reps with good form as possible in 50 seconds, break for 10 seconds, and then start on the next exercise for another 50 seconds, followed by the 10 seconds break. Repeat this pattern all the way until your done.
Note: You get out what you put in, and intensity will be the x factor here. Push an uncomfortable pace for each work period. Pretend I am right next to you continually gauging your level of intensity. (p.s. I can tell when people are giving a bullsh*t effort)
If you’re going to train, train hard!
Also, make sure to follow the order of exercises as listed. I received an email one time from a guy who said he tried one of the barbell complexes I posted and wasn’t impressed. I was a little shocked because even our top-level athletes struggle with this workout but later I came to find that he changed the order of the entire program. The program was specifically written in a way to increase difficulty and maximize total effort. What an idiot!
Conclusion = Follow the program
After you complete 1 round, rest 1-2 minutes. (1 round = 1 time through all 10 exercises) Repeat for 2-3 rounds.
I have also added progressions to increase difficulty for appropriate exercises. So if you can perform the standard exercise with proper form fairly easily, step your game up with the suggested progressions!
Spartacus Workout - 50/10
1. Body weight squats (Progression = Body Weight Jump Squats)
2. Pushups
3. Reverse Alternating Lunges (Progression = hold dumbbells for added resistance)
4. Bent over rows with resistance band or dumbbells (Progression = add a 3 second hold at the top of row)
5. Squat Presses (Progression = single arm squat press, make sure to do other arm the next round)
6. V - sits
7. Burpees (Progression = hold onto the dumbbells the entire time)
8. Lateral Lunges (Progression = hold dumbbells)
9. Mountain Climbers
10. Side Plank (switch half way)
So there it is, Spartacus, chaos Christmas shopping, and the first announcement of My new website launching next month!
I would love to hear how your Spartacus experience went, email me: albykennethpark@gmail.com. Let me know if it wasn’t difficult enough, you really liked it and want more workouts like this, or have any other questions or comments.
Don’t forget to come check out my NEW website launching in January (new website address will be posted on this blog or check out my Facebook Fan Page AlbertPark'sCompleteFitnessExperience
Also when the New website launches make sure you sign up for the FREE newsletter so you can receive even more FREE content and updates for NEW blog posts.
See you all in January!
Wishing you a Merry Christmas & Happy New Years!
Burn Body Fat and Get Lean Fast
Hey there, it’s Albert and I hope everything is going good for you… this is the article where I am going to reveal 1 kick ass workout that is going to get your body to burn body fat and get lean fast.
I actually just got done doing some weighted chain pull-ups for max reps in between training two of my favorite small groups. The second group has one of my clients that “love’s” this workout and I think he may have thrown up doing it last time.
Despite his weak stomach he really does train hard but there is one thing that bugs me about him. He has this cousin and his cousin is a douche bag. One thing that gets under my skin is when people put others down for being successful and reaching their goals.
Let’s call my client Zanzabar (sorry I didn’t ask him yet if I could use his real name so I just gave him this sweet ass name) and through hard training, Zanzabar lost about 20 lbs in around 4 weeks earlier this year. Pretty awesome right? His cousin didn’t think so and has been trying to put him down and make him feel inferior to his “Bodybuilding, bench press on Monday, and finish every workout with bicep curls” training style.
After Zanzabar told me about this I got a little crazy and told him that I wanted his cousin to come in for a free training session with me! It’s been 5 months and I am still waiting.
Anyways… On to how to Burn Body Fat and Get Lean Fast
Let me get one point across, your body is amazing in the sense that your muscles will respond to nearly any kind of training as long as it’s challenging and not the same workout you have been doing for the last 3 months.
What is the workout?
It’s called Escalating Density Training or EDT for short. What the workout calls for is performing all the exercises for the set amount of reps as many times through for the set amount of time!
One thing you will notice… This is completely different from what you are used to. Don’t underestimate the simplicity of this workout. Intensity will be the X factor here.
Level 1 Workout
Perform all exercises back to back with no rest for the entire time period.
Time period: 10 min
Exercises:
Pushups x 10 reps
Alternating Reverse Lunges x 10 reps each leg
Inverted Body Weight Row x 10 reps
Prisoner Body Weight Squats x 10 reps
Level 2 Workout
Perform all exercises back to back with no rest for the entire time period.
Time: 15 min
Exercises:
Explosive Pushups x 8 reps
Weighted Alternating Reverse Lunges x 8 reps
Elevated feet Inverted Body Weight Row x 8 reps (feet on a bench)
Prisoner Jump Squats x 8 reps
This workout will get you pushing past your usual comfort level and if you bring the intensity, I guarantee you this will be a fat shredding and lean muscle-building workout. If you are looking to top your workout off with a crazy ab finisher, try this – 2 minute ab finisher.
I know that all of you are going to go out there and crush this workout and I really want to know how it went and how you got through it, post a comment, it really does mean a lot to me. While all of you are out there training to burn body fat and get lean fast I will still be waiting for Zanzabar’s cousin to come in and get his ass kicked.
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