Crush your competition and get in shape!

Reviving this old blog of mine to continue my progress as a bboy with a updated post that I posted on bboy.org

There are many ways to get in shape and push your level of fitness to the next! Here to help you all!



I have two regiments one being the PHYSICAL aspect and the other DIET.


So lets get started!


Here is my current PHYSICAL regiment:

I currently dance roughly 2-3 hrs 5x per week. Those hours include in order

A: Toprock (10 min) (if alone I like to use house music for a change)
B: Light stretching (5min) Arms, WRISTS, legs
C: General full sets (30 min) (rest 30 seconds to 1min in between sets)
D: New Move experimentation (20min) (can be power, freezes, footwork, transitions etc)
E: General full sets including new moves (30min - 2 hrs)
F: Stretch and cool down

and once or twice a week I like to do DRILLS at the end of session!

Heres the breakdown... I setup a timer or stopwatch (if you have a droid phone there are free timer apps) This is similar to interval training

- 1min of footwork straight (any)
- 1min of rest
- 1 min of toprock
- 1 min of rest
- 1 min of a power move of your choice to the best of your ability!
- 1 min of rest

and I repeat this 4x and I guarantee you that you will be sweating like all hell!



ON TOP OF THAT

I also do P90x daily and follow the classic schedule exactly

Schedule includes 6 days per week followed by a 7th day of rest or stretching.

My current schedule looks like:

Monday: Chest and Back, Ab Ripper X
Tuesday: Plyometrics
Wednesday: Shoulders and Arms, Ab Ripper X
Thursday: Yoga X
Friday: Legs and Back, Ab Ripper X
Saturday: Kenpo X Plus
Sunday: Rest

and I'm on the 3rd phase and its been going great so far. Here is my 60 day result so far. Going for all 90 days! I used to be more soft and scrawny looking. Diet certainly helped too! I haven't loss weight, I've GAINED weight




And so you may ask yeah good results but how about for dance? Let me tell you that my muscle endurance and build has increased significantly and has helped me achieve some fly @$$ babymills with my additional core strength. It has helped me with my flares, swipes, etc... and lets not forget about footwork.
I'll post a video soon of my hella fast babymills and tombstones I just need to use my laptop instead of my phone to take video.




Onto the DIET Regiment:

I use this chart Michi's Ladder is what its called. I stick to the top two tiers as much as possible! Third tier is more or less neutral. I allow myself one cheat meal a week in which I can eat whatever lets say on a saturday night with the friends! Please see the chart it has many foods and options listed! One of my keys to diet success!

http://www.beachbody.com/category/michis_ladder.do

As for supplements the only thing I use is Multi Vitamins and a product called Shakeology. I use Shakeology to replace a meal once a day usually after I workout. Works wonders and tastes great and definitely satisfies my sweet and hunger craving since its so filling! You can check it out here!

http://beachbodycoach.com/esuite/hom...d=637719395001

The Key is to eat SMALL meals throughout the day. This keeps your metabolism on fire! I also tend to lean towards hella spicy foods such as Hot Natural Salsa and a wonderfully delicious sauce known as Sriracha which is known to much of the asian population! The sauce may be found in your local walmart, target, or asian market.

http://www.huyfong.com/no_frames/sriracha.htm

Also I want to emphasize that WATER is a must. Drink water it flushes out your system, helps your metabolism, and can be a tool to keep yourself full during that SMALL meal.


Overall it is a combination of things that will be the key to your fitness success. But you are the one to make that choice!

All that we are is the result of what we have thought - Buddha


If you have any questions contact me here or message me. If anyone wants to get p90x or shakeology also please message me.


- Keitsu

http://beachbodycoach.com/esuite/home/Keitsu