Wicked Awesome 100 Rep Workout

Hey Team, Marcus Colburn, aka Mojo Frog here, your "Perfect" charge' d' affaire and I've got a killer tip that you can use to help you get wicked awesome results from your perfect products! Check out The Perfect Wicked Awesome Killer 100 Rep Workout!

I'll make it simple for you as I know how confusing all this figuring out the correct tabulations can be (at least for me as I'm just a gym rat)

Keep working your way up till you can get 100 reps of everything. Now this may be quite a chore but it's do-able.

• Keep your numbers low at first like 5-10 reps & do them on everything: pushups, dips, situps, pullups, & squats with no weight & you can even use the pullup bar at a waist level to aid you in the squats at first.

• Then keep a log on what your rep count was even if it's 4. IT'S ALL GOOD! Just work it baby...

• Stretch when you get done with each body part worked & release myofibril tissue to allow strength to increase. This will give you the rest time in between sets. You have so many combos & "perfect exercises" to choose from that it's astonishing or in my case dumbfounding!

You will not have to worry about where that workout deck of cards is or if you might have misplaced a few. All you need is your "wicked awesome perfect log note book” in order to track your progress, along with your very Own Customized Training & Nutrition Program!

"HOOYAHS"
NUFF SAID!
Remember, "THE ONLY EASY DAY WAS YESTERDAY"

Are you overtraining in your workouts? Part II

Track how you are feeling physically.If you generally feel energetic and upbeat, then this is a good sign that you are NOT overtraining.

However, if you feel tired and burnt out most of the time, then this could be a sign of overtraining.

Another important factor that you want to monitor is your strength gains. If you are making strength gains on your major lifts on a regular basis then this is a good sign that you are NOT overtraining.

If you are not making any strength gains, or even worse, losing strength, then you are probably overtraining and need to make some drastic changes in how you approach your workouts.

And Human racers, I have some good news for you because CHARLIE MIKE puts together the "PERFECT" training system that will help you get down to the nitty gritty and dissect your workouts and turn them inside out so you can quickly develop the lean muscular body that you truly deserve! Follow this killer "PERFECT" training system and you'll have me for a training partner.

Mojo Frog aka Marcus Colburn

Are you overtraining in your workouts?

Overtraining has been a hot topic in fitness world for the last couple of decades and there is a lot of confusion surrounding how much training is enough and how much is too much. In the SEAL Teams we had sayings like, Training is never over and Pain is good, extreme pain is extremely good.

Here are three schools of thought on overtraining:

1. It doesn't exist and the more training you do the better.

2. Everyone is overtraining and we all need to drastically reduce our training volume.

3. Some people (like myself) believe that it is an individual thing and we all react differently to training volume.

You can't simply look at someone's workout routine and tell if they are overtraining or not. It depends on the individual person. We all have different work capacities and some people can handle more workout volume than others and still make progress.

Another very often overlooked factor when it comes to overtraining is your lifestyle outside the gym. Do you have a stressful life or a physically demanding job? Do you get enough sleep?

The best way to know if you are overtraining with your workouts is to do a self-evaluation of yourself and your overall workout progress. I'll talk about that next.


But all you "CHARLIE MIKE" human racers -- here's a picture of my 83 year-young mom as my workout partner! Getting close friends and family involved is easy and makes working out more fun as you enjoy the journey towards "Perfect"tion.

Mojo Frog aka Marcus Colburn

Spiderman and MoJo Frog

CM SEAL Team blogger: Marcus Colburn

What in the world are Prisoner Squats? Bulgarian Split Squats? Spiderman Pushups? Marcus's MMA Fighters Workout had the questions coming fast and furious! Straight from Paris come the answers:

1. Spiderman pushups: Just doing pushups with your feet way up high on a wall like a proverbial "wall crawler". As I demonstrate here on a statue on the Seine River Wall. Or have a friend hold your legs so you're more in an upside-down position.

2. Prisoner squats: Are just squats done with hands behind head with no weights but lots with deep leg movement.

3. Bulgarian Split squats: squats done with no weight with legs as far apart as possible being able to go low!

P.S Did the CharlieMike(PERFECT) team get a kickback from their mention & "product placement" on "THE TONIGHT SHOW" ..."inquiring minds want to know"!

HOOYAH!!!!!!!!!!!!!!!!!

CM: Nope -- no product placement! Teammates, here's the clip. Ryan Seacrest starts mentioning the perfect pushup at 2:40. Ryan said that Simon Cowell uses the Perfect Pushup and then Conan mentions that he uses it and then shows a picture of it. HOOYAH indeed!!

Twenty-three Game Changing Tips

CM SEAL Team blogger: Marcus Colburn

It's simple to suggest eat less, exercise more and you'll lose fat.
Unfortunately this advice does not explain why your friend can indulge in pizza and beer and stay shredded all summer while others need to put a microscope over every food that enters their mouth.

As you know, not all metabolisms are created equal and research has proven that some of us can burn fat faster than others. If you feel like you're doing everything right but still unable so shed those last few pounds then let one of the following advanced fat burning tips and tricks below work for you.

Getting shredded can not be left to chance with the mentality that you hope it works. In order to shake the last few pounds of fat you must combine as many of these techniques as possible so that you experience a huge difference in the mirror as you say:

MIRROR MIRROR ON THE WALL WHO'S THE MOST SHREDDED OF THEM ALL?

Here are 23 of the exact secrets I used to cut 23-pounds of fat in 10-weeks that lead to the photos that declare victory!

1. Follow a specific, pre-set nutrition plan so that you know exactly what you're supposed to eat and what times and in what amounts. You will be less likely to cheat and more likely to follow your plan. Print it out and post it on your refrigerator.

2. Read labels because you must be precise about your food intake and ensure your food plan matches exactly with what you're consuming or how in the world can you help yourself?

3. Go slow & if you fall back, break into a run -- just keep shooting for "PERFCT"ting it each week.

4. Tweak, re-evaluate and re-tweak. If you're not losing, tweak ONE variable for the following week while keeping everything else standardized. Re-evaluate your progress and continue this feed back loop each week.

5. When tweaking a variable in your training, make small changes instead of big ones. For example, add one extra 45-minute cardio session next week if you plateaued, not 3 extra cardio sessions. If you're doing 2 interval workouts, add a third.

6. Did I say small changes are responsible for big changes? If you're eating 2 slices of whole wheat bread on meal one, drop it to only 1 slice instead. Dramatic nutrition or cardio changes is unnecessary. Remember it's a "HUMAN RACE" not an immortal race!

7. Plan to raise your caloric intake one time every five days, minimum.

8. Start doing interval training and build up to at least three 20-minute workouts at 85% intensity.

9. For interval training, rely on the classic and effective 1-minute hard followed by 1-minute easy protocol for a total of 10 intervals.

10. Incorporate steady-state cardio on a empty stomach before breakfast. If you're on a ultra low-carb diet then this is not necessary however "regular" cardio in a fasted state can help your body to resort to using more fat for
fuel.

11. Drink a big black cup of coffee or have an espresso before you do fasted cardio before breakfast.

12. Incorporate a liter of water before you do your cardio in a fasted state in the morning.

13. If possible, perform strength training in the evening and perform your cardio in the morning. This requires more dedication but can be very effective for your quest for "PERFECT" ion.

14. Train hard with high speed strength movements often. Challenge your buddies! Be prepared to move from 3-days or 4-days of strength training to at least 5-days of strength training a week.

15. During fat loss, the details of the workout are not as important as muscle building. Focus on intensity and finishing the workout knowing you held nothing back.

16. Keep rest periods between 30-60 seconds.

17. Don't worry about the length of your workouts, even if they last up to 1.5 hours.

18. Don't plant to eat perfectly without any unplanned cheat, I mean "TREAT"!

"IF YOU'RE NOT cheating/TREATING, YOU'RE NOT TRYING!"

19. Eat as many fibrous vegetables as possible like broccoli, cauliflower, spinach, and/or asparagus to name a few.

20. Eat your first meal earlier than you are currently eating it now. Having your first meal around 6 am and your last meal around 6 pm works the best for the majority of people.

21. Treat your weight training workouts as if you're trying to build muscle. Keep the STRENGTH moves harder & heavy duty to keep your muscle mass and maintain your metabolism. Believe me, if you do pullups in crazy ways with a friend holding you down or pullups with your buddy pullin at you. You do more good for yourself then the aveage joe does at the gym & you're more functional too. Make sure you stretch all muscle groups as you get warmed up in between sets!

* "Stretching is like doing steroids without messing with your hormones that scream later!"

22. Only bring food items that appear on your meal plan into your home.

23. Set a deadline for the day you want to be shredded and ripped.

Just one of these tips above could be the game-changer to get shredded at last. Your instincts will tell you which ones to begin leveraging starting today.

Feel free to add your own tips to mine at the CHARLIE MIKE blog!

P.S. I'M PULLING FOR YOU ON MY PERFECT PULLUP BAR!
"TRAINING IS NEVER OVER"
MOJOFROG OUT...