Week # 2 of my contest prep

Okay, I am at week number 2 of my contest preparation and things are definitely starting to click. I already see and feel a change in my physique, and my mind set has become more present and aware... kind of feels as though I'm off auto pilot which is good.

A big change that I have made is to get up early (currently 6am) and working out early (8am) then focusing on my work. i initially thought that I wouldn't have the energy to train so early in the morning but it has actually worked quiet well for me, I have lots of energy. There are also the benefits of taking care of myself in the morning, starting the day on a positive note and getting the endorphins going. My goal is to get up at 5:00am, I'll let you know how it goes.

My PR person, who I train, made a comment today about my prep, she said that training for a bodybuilding show must be a full time job. I replied that actually if you prepare right, it can be easily fit into a full day. My weight training consists of 3 weekly workouts that last about 45 minutes each, add in 1/2 an hour of stretching and warming up that totals 1 hour and 15 mins a day, or 3 hours and 45 minutes a week. Along with my weight training I might perform high intensity interval cardio which generally takes
15 minutes 2-3 times a day. The total amount of contest exercise I do for the week comes to 4 hours and 30 minutes a week, not much at all.

My meals used to take time to prep, but I wanted to reduce time spent cooking so I now prepare meals for 3-4 days and store them in the fridge, this has been very effective.

Typically I bring 3 meals to work, these are:

Breakfast
Oatmeal or another cereal, raisins or another fruit, eggs or protein powder (I sometimes mix the protein powder in the oats)

Snack
Peanut butter and jelly sandwiches, protein drink

Lunch
Fish or other meat, pasta or rice, beans, sauce, veggies


All this is stored in tupperware and easily brought with me; other meals i eat at home. Preparing in advance makes a huge difference, in reducing my time spent getting ready for competition.


If you haven't tuned into my new radio show Maximize Your Fitness you need to do so, my co-host Eric Slayton and I had a great show this weekend. Our topic was 10 fallacies that trip people up when they want to build a great body. To hear the show go to the blogtalkradio banner on this blog and click play. We will be airing the show Sundays at 6pm EST, at blog talk radio, here is the direct link: http://www.blogtalkradio.com/L-hosannah-E-Slayton

tune in and ask a question about anything fitness related.

Law

Law

Contest prep started today

tomorrow I start my prep for the up coming contest season. My first show will be the Fitness Atlantic April 26, 2008. I have 10 weeks to get ready for the show so it's balls to the wall from here.

I'm going to train 3-4 times a week with weights and perform one HIIT workout each week.

Mondays. Deadlifts

Wednesday. Chest,arms and abs.

Friday. Shoulders and back.

Sunday. Thighs and maybe soccer later on in the day.

HIIT intervals 1-2 times a week

I'm starting from a position of being in fairly good shape, I know if I bust my butt I'll get in awesome shape for the show. I'm starting out at around 200lbs with visible abs.


Diet strategy. Body weight in grams of protein, moderate carbs and fats.

Nutritional supplements. Creatine Monohydrate, Glutamine, BCAA's, fish oil, multivitamin and mineral, B-complex, extra minerals, whey protein


The forcast? lots and lots of pain..chuckle.

The included picture is what I looked like about 2 weeks ago, I'll be keeping a weekly log of pictures and footage for this blog.

Check out my New radio show "Maximize Your Fitness" this Sunday at 6pm

My new radio show "Maximize Your Fitness" will be airing this Sunday February the 10th at 6pm EST. In this show me and my co-host Eric Slayton will discuss everything you need to know about getting in the best shape of your life. We will talk shop on nutrition, exercise, recovery and mental strategies to get your body to the next level.

This isn't just my show it's your as well, you can participate by calling in during show time or by logging into our blog. If you want to call in and say hi, or have a fitness question you want answered we would be happy to hear from you.


You can listen to the show by going to http://www.blogtalkradio.com/L-hosannah-E-Slayton/2008/02/10/Maximize-Your-Fitness

Lawrence

New programs for getting in tip top shape

Today my efforts went towards coming up with developing new programs for my website. Along with my regular personal training I'm setting up a program where I would go to a clients home town and train them there. This program will allow me to assist people from outside of NYC to get in tip top shape. Basically I will train clients 3 times over that 2 day period, provide them with a customized nutrition plan, and once I get back to NYC I will talk with them on the phone to check up on them. This of course is an excellent opportunity for people to tap into my 20 years of knowledge on building fitter body.


Another program that I came up with is the LH BootCamp for Brides and Grooms. This is a program designed to get brides and grooms into tip top shape for their wedding. The program stretches out of a 12 weeks period, and is made up of 3 four week phases, each with a different emphasis. Phase one is designed to align the body, get the person acclimated to training and diet, getting some of their fat off and muscles tighter. Phase 2 is the full force phase, and like the name implies is all out. Emphasis on the 2nd stage is on getting a high level of conditioning, making them stronger and dropping body fat. The 3rd phase focuses on enhancing weak points, so for example f the person needs to lose more fat then that is what is emphasized over other factors.

I'm hoping that these two programs will do well, and will be telling as many people as I can about them.

Leg training advice

chest training techniques

Welcome

Welcome to the official Lawrence Hosannah blog, Maximize Your Fitness. This blog will provide you with real world, result producing methods on how to build an awesome body and performance. Here you will find the best information on how you should eat and exercise to actualize your physical potential. Also covered will be recovery and mental techniques which are an important part of getting the most from your efforts.


Sifting Through the Nonsense
There is a lot of nonsense out there on what methods actually work when it comes to building an awesome body, much of this information is written by steroid users, or worse yet people who don't even work out. Many of these programs call for you to down pounds of nutritional supplements, exercise up to 12 hours a week, and perform exercises that are sub-par. Most of these programs only work for people that use steroids (or other synthetic growth enhancers) or the genetically elite. As a result most of the information contained in popular fitness magazines, books and other media leads to frustration when results don't come or are below what was promised. Many people quit the gym because of this, which is a shame because if they had the right information they would have achieved a level of physical development that they would be proud of.


Finding methods that work in the real world
If you want techniques that work in the real world it makes sense to listen to someone who has trained naturally without drugs and has produced excellent results. Someone who has researched and tried many different methods of getting stronger, faster, leaner, more muscular and fitter. Someone who has done this while overcoming many of the obstacles that you might currently face in building the body of your dreams. I don't hesitate to say that I have overcome many of the obstacles that get in the way of attaining a high level of physical development and performance. Over last 20 years I have learned what I consider the most effective methods to achieve results, I have not only incorporated the best of these in my own training but the training of numerous of people that I have consulted with or trained. This blog is designed to provide a forum to discuss many of the effective strategies that I use every day in helping people achieve their physical best.

Some of the topics discussed
How to get really fit in 2-3 hours a week of weekly training
How to eat for putting on muscle, getting leaner, getting stronger and faster
What nutritional supplements actually work, which don't, where to go to get them
How to strengthen your mind, discipline and resilience
What exercises are the best, which are not, when to use them
What form of cardio is the best for getting leaner
How to create ongoing progress week after week
and much more

Once again welcome to the Lawrence Hosannah Maximize Your Fitness blog it's time to take your physique and physical fitness to the next level,

Lawrence