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Beat the image1

Posted in: Articles by ProSource, Supplement Articles, Training Articles
By ProSource Fitness Research Team | Jul 17, 2013



3 Ways to Refocus and Revitalize Your
Regimen in the Dog Days of Summer



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Remember when you couldn't wait to shed your winter jacket? When you dreamed of venturing outside to be met by sun on your face and a warm breeze, instead of the immediate threat of frostbite?

Yeah, those thoughts seem distant. Almost farfetched. Now, sweat oozes from us when we wade out of the house into the cesspool of humidity. That is, when you can pry us from the cold comfort of our air conditioner.

Your energy is sapped. Your spring workout plan--the one designed to bring your six-pack abs into sharp relief and pack a few hard pounds of muscle on your frame --has been scrapped. The best intentions of just a few months ago have melted in the heat.

But there's hope. After all, the season isn't over yet. Here are three ways to shake off the summer doldrums, and get your physique back on track.

Settle on one major physique goal and set a deadline
Sometimes, it pays to refocus your efforts. After a winter spent building a summer body, your determination might wane simply because your raison d'etre has dissipated.

What you need is new motivation. So pick one --just one--thing you want to improve about yourself, and craft your battle plan wholly around it. Perhaps it's an inch on your arms, or washboard abs, or slicing off 10 pounds. For the next three months, create 4-to-5 short (no more than 45-minute) workouts spread out over a week, in which each one moves you closer to that goal.

For example, for that aforementioned arm objective, you might want to try this:

Day 1: Triceps & Forearms

EXERCISE SETS REPS
Cable Pushdown 2 20, 20 (warm up)
Close-Grip Bench Press 5 12, 10, 8, 6, 5
Incline French Press 5 12, 10, 8, 6, 5
Seated One-Arm Overhead Extension 3 10, 10, 10
Rope Pushdown 3 12, 10, 8
Reverse-Grip Cable Pushdown 2 15, 15
Dip 3 To failure


Day 2: Biceps and Forearms

EXERCISE SETS REPS
Standing Cable Curl 2 20, 20 (warm up)
Standing Barbell Curl 5 12, 10, 8, 6, 5
Preacher EZ-Bar Curl 5 12, 10, 8, 6, 5
Seated Concentration Curl 3 12, 10, 8
Rope Pushdown 3 12, 10, 8
Rope Hammer Curl 2 15, 15
Hammer-Grip Pull-Up 3 To failure
Barbell Wrist Curl 3 To failure


Day 3: Off



Day 4: Lower Body Maintenance

EXERCISE SETS REPS
Leg Press 4 10-15
Hack Squat 4 10-15
Leg Extension 4 10-15
Lying Leg Curl 4 10-15
Walking Dumbbell Lunge 3 20 steps per set
Standing Calf Raise 3 20
Seated Calf Raise 3 20


Day 5: Upper Body Maintenance

EXERCISE SETS REPS
Bent-Over Barbell Row 4 8-12
Upright Row 4 8-12
Machine Chest Press 4 8-12
Lying Leg Curl 4 10-15
Dumbbell Lateral Raise 3 8-12
Incline Dumbbell Flye 3 8-12
Pull-Up 2 15
Reverse Crunch 3 15
Machine Crunch 3 15


Day 6: Arm Supersets

EXERCISE SETS REPS
Overhead Rope Cable Extension
--Superset with
2 20, 20 (warm-up)
Rope Cable Curl 2 20, 20 (warm-up)
Flat-Bench French Press
--Superset with
3 10-15
Standing EZ-Bar Curl 3 10-15
Alternating Dumbbell Curl
--Superset with
3 10-15
Dual Dumbbell Kickback 3 10-15
Triceps Extension Machine
--Superset with
3 10-15
Reverse Grip EZ-Bar Curl 3 10-15
Barbell Wrist Curl
--Superset with
3 15
Reverse Barbell Wrist Curl 3 15


Day 7: Off


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Re-energize with new supplements
If you're feeling sluggish and lethargic, it might not simply be the heat --it's likely your diet. If you're particularly active, your body may not be getting all the nutrients it needs.

First thing you need to do is make sure you're eating every two to three hours, including high-quality protein and complex carbohydrates at each meal. Get your veggies every day. Don't fear fruit. Hydrate often; aim for up to a gallon of non-sweetened liquid (water, seltzer, kombucha ... anything but high-sugar drinks and calorie-free soda, which simply makes you crave sugar and wreaks havoc on your insides).

With that back in order, you can augment your summer diet with some new supplements. Savvy athletes know when to supercharge their physical and mental capacity with a well-placed sports nutritional boost.

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If your training needs a jolt--and if you've read this far, we're betting that's the case--this state-of-the-art preworkout supplement is a potent answer.

AndroFury unleashes an astounding upsurge of strength, power and aggression via its key main ingredient, a full-spectrum protodioscin-rich botanical super compound that world-class bodybuilders rely on to modulate and optimize endogenous testosterone levels. AndroFury then heightens the mass-building effect of this technology even more with a sophisticated and synergistic bioactive blend of innovative energy factors along with research proven endurance enhancers to leave no stone unturned with regard to intensity and power. It's the ultimate workout partner, and unlike the ones who are always lollygagging, this is one you can always depend on to deliver every single session.

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For men, low testosterone levels can but a devastating halt to your progress, no matter what the season. Fatigue, weakness, poor response to weight training, even depression are all common signs of low test levels. Of course, any major signs such as those call for a doctor's check-up, but if you're healthy and cleared for exercise, AndroTest is the most effective natural testosterone enhancer available.

The gold standard of all-natural T-boosters, AndroTest has helped a generation of premier athletes achieve their physique and performance goals. AndroTest's unique power derives primarily from the inclusion of the first-ever clinically validated Tribulus terrestris extract standardized for 40% to 48% protodioscin levels. This represents up to 40 times more active protosdioscin content than competing T-boosters! Kick-start your summer muscle-building plan with AndroTest!

NytroWhey Ultra Elite
The thought of turning on the oven in the steamy days of July and August seems like an idea akin to heaping coal into the furnaces of hell. That reality can put a crimp in preparing steak and chicken breasts for the week. That's where a high-performance protein powder can come to the rescue.

NytroWhey Ultra Elite delivers 21 grams of protein per serving -- and not just any protein, but a blend of Cross Flow Microfiltration (CFM) Whey Protein Isolate, TherMAX Hydrolyzed Whey Protein Isolate and Leuvon 590 Cross Flow Nanofiltration Hydrolyzed Whey Protein Isolate. That's a meal's worth of protein in a cold, creamy, delicious protein shake, meaning you can continue to feed your muscles the lifeblood of growth throughout the day--no cooking required.

Take your training outside
Schlepping to the gym is one thing when the weather's cruddy. There's no temptation to be outdoors when the snow is flying and the wind is screaming out of the north. But when it's nice, spending quality indoor time with the iron takes, well, an iron will.

But here's the thing — you don't need to go to the club to get a great workout. If you find yourself itching to get outdoors, it's time to reevaluate and re-orient your routine.

Make sure at least two of your weekly workouts take place outside. Cardio, of course, is easy -- running shoes or a bike is all you need. You can also hit an oval track and bring a timer for sprints.

Weight-training substitutes are harder to come by, but certainly not impossible. You may want to hunt down a personal trainer in your area who runs a boot camp class. Or if you have a park nearby, you can map out your own circuit. Playground equipment can provide a pull-up station. The grass is always open for crunches, push-ups, burpees, squats and walking lunges. A park bench is good for step-ups, dips and incline push-ups. Imagination is key -- but if you want a little help, here's a sample:

Outdoor Training Circuit

EXERCISE SETS
Pull-Up 4
Push-Up 4
Squat 4
Walking Lunge 4
Step-Up 3
Bench Dip 3
Reverse Crunch 3
Crunch 3
Plank 3
Note: Take all sets to failure. To make it harder (you overachiever, you), bring a jump rope and use it for 30 seconds between sets.

Now get out there and turn those dog days into new opportunities for growth and transformational achievement!

We're gripped in a heat wave here in the Northeast as this article goes live. What's your favorite exercise-related way to beat the heat? Tell us in the comment section below!

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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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