What's up, guysé Jeff Cavaliere, ATHLEANX.COM. How about a bodyweight workout that all dependson the outcome of the Super Bowlé Well, that's what we've got here today. Now whether you're watching this tutorial beforethe Super Bowl, during the Super Bowl or after the Super Bowl, you're going to have your work cut out foryou because your workout is going to depend upon what the score of the game is. Now, the average person that watches the SuperBowl will consume on Super Bowl Sunday 2,400
extra calories. That's a lot of calories. So, you can either try to do this during thegame as I'll show you here, or you do it any day after the game, matter of fact, when the game is over, I will post the scoreright here and you'll know exactly what you're going to have to do for the workout basedon what I'm going to describe to you now. So, basically the old Super Bowl pools thatyou're familiar with, you have all the numbers across, zero through nine, zero through nine,one for each team. In this case, Super Bowl 49, the New EnglandPatriots and the Seattle Seahawks. In these
typical pools, you've filled out a box. The numbers get pooled. You have 2 numbers,the last digit in the score, that's what the number is, that's whether or not you win thepool. Well, in this case, oh, you're going to winall right, but you're going to win some bodyweight exercises that you're going to have to do,50 of each one. For zero, we have Archers. You can see medemonstrating here the Archer. You're going to do 50, ok. That 25 to the right, and 25to the left. The numeral 1 here, Hannibal Push Ups. Toughexercise, but this is not an easy workout.
We've got 50 Hannibal Push Ups. Number 2. Scissor Jack Burpees. A right leg,a left leg, switch down to a Burpee. come back up explosive, hard exercise. Number 3. Stair Jumps. If you're working outat home, and you don't have a bench to jump on, pick 2 steps and jump up on those. If you're really just starting out, try topick on just the bottom step and jump up on that. Next one, Number 4, one of the best bodyweightexercises, Pull Ups. Now, if you don't have
somewhere that you can do Pull Ups in a doorway, you should invest in a bar, but if you don't,you could always Pull Up underneath a countertop or an overhang in your house if you have one. Again, buy a Pull Up Bar, they're like 10bucks. The Next thing, Number 5. Single Leg Landmines. Each leg, 50. Ok, So here, demonstrating what it looks like,an explosive lower body movement, 50 coming up on the right, 50 coming up on the left. Next, Number 6. An ab exercise, Hanging LegRaises. Again, a tough exercise. If you're
just starting out, you might want to lightenup that weight that you have to lift. Pull the knees in and do hanging Knee Raisesinstead, but 50 nonetheless. Number 7. Side Kickthroughs. Here, you'vegot 50 on each leg as I demonstrate again this quickfoot, quicktransitional exerciseon the ground athletic. Aim for 50 to each side. Next up, Number 8. Dragon Thrusts. Anothertough ab exercise focusing on that lower ab strength. You're going to kick up and out. Try to makesure that you don't sag in your low back.
Good Carbs Vs Bad Carbs Best Carbs To Eat
Hey guys, Sean Nalewanyj of EliteImpactLabs here and in today's tutorial I want to discuss carbohydrates and talk a little bit aboutwhat the best sources of carbs are to include in your muscle building and fat burning diet.So when it all comes down to it, carbs are really just sugar whether you eat a chocolatebar, whether you eat a piece of fruit, or whether you eat a bowl of rice it all getsbroken down into the simple form of glucose one way or another. So in that sense, a carbohydrateis a carbohydrate because the end product is ultimately all the same. The only realdifference here is in how those carbs are â€œpackaged upâ€�. Some carbs are going tobefound in the high fiber, high vitamin, high
mineral and phytonutrient dense foods likefruits and vegetables and whole grains and potatoes and brown rice etcetera and someare going to be found in less nutritionallydense, low fiber foods like cookies and cake andso called junk food. It's not the carbohydrates themselves that are the cause for concernbecause remember, it's ultimately all glucose when it all comes down to it, it's all theâ€œextra stuffâ€� they either do or don't come with. Fiber matters, vitamins matter,minerals matter, phytonutrients matter. You can't sit around eating processed, nutritionallyvoid carb sources all day long and get into your best shape because you're going tomiss out on all of those valuable nutrients
and this is why the bulk of your overall carbohydrateintake should still come from socalled â€œclean food sourcesâ€�, in order to make sure thatyour nutritional needs are being met in order to optimize your body composition and yourgym performance. Now some people might be wondering about the issue of â€œfastactingcarbsâ€� versus â€œslowacting carbsâ€� but to put it simply this is really irrelevantfrom the perspective of overall fat loss versus fat storage. At the end of the day, your netgains or losses in body fat are going to be dictated by your overall net energy consumptionversus your net energy expenditure, not by the speed of the carbs that you consume. Itreally makes no difference in the big picture
if you consume a fastacting carbohydratethat ends up being stored as fat more quickly than a slowacting carbohydrate that providesa steady stream of energy, because even if that fastacting carb ends up as body fatat a faster rate, since your body can't use all the energy right away, it will stilleventually get broken down and released for energy by your body later on when it is needed.The important thing to remember is that fat loss is not an â€œonoffâ€� switch. Fat gainand fat loss are happening all the time simultaneously in your body. So whether your carbs get storedfor fat more quickly and are burned later on, or whether they are steadily burned overa longer time as they're released in the
bloodstream ultimately makes no differenceat all. It's the total energy you consume versus the total energy you expend over timethat is going to determine your bottom line fat burning results and besides, when youcombine socalled fastacting carbohydrates along with proteins and fats, their absorptionrates are significantly reduced anyway and because of all of the different possible protein,carb and fat combinations that you'll be consuming throughout the week, um, you really have noway of knowing just how quickly those specific carbs are going to be broken down when theyare consumed as part of a complete meal. So it's really not something to even worry about.Okay, so we've established that number 1,
carbohydrates themselves are all broken downinto basic glucose. Number 2, the only difference between different carbohydrate sources isthe foods that they are â€œpackaged upâ€� in. So taking into account the amount of fiber,the vitamins, the minerals, etcetera. And number 3, the issue of fastacting versusslowacting carbohydrates is ultimately a nonissue when it comes to fat loss becausenet energy consumption versus net energy expenditure is always going to remain constant and becausecarbohydrate speeds are significantly altered when they are combined with proteins and fats.So, given all of this information that we've covered so far, what are the best carbohydratesto eat for maximizing fat loss and muscle