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Before getting started, I suggest that you check your doctor if it is safe for you to exercise. 

To get the best result, you must concentrate in 3 components:

1:  Resistance training:

Make sure to follow the plan that is suite you best.   If you want to achieve the best result, make sure to perform the exercise laid out 3x per week.

Feb 19, 2007 - Week 1 Routine - click here

Feb 25, 2007 - Week 2 Routine - click here

March 5, 2007 - Week 3 Routine - click here

March 12, 2007 - Week 4 Routine - click here

March 19, 2007 - Week 5 Routine - click here

March 26, 2007 - Week 6 Routine - click here

April 2, 2007 - Week 7 Routine - click here
300 Spartan Training - home version

April 9, 2007 - Week 8 Routine - click here

April 16, 2007 - Week 9 Routine - click here
With Before and After Pictures

April 23, 2007 - Week 10 Routine - click here

April 30, 2007 - Week 11  Routine - click here

May  7, 2007 - Week 12  Routine - click here

May  14, 2007 - Week 13  Routine - click here

May  21, 2007 - Week 14  Routine - click here

May  28, 2007 - Week 15  Routine - click here

June 4, 2007 - Week 16  Routine -
click here

2.  Interval Training:

This is a very big pieces of the puzzle.  Based on research, interval training is the most effective way to boost your metabolism compared to the traditional aerobic training (e.i jogging for 30-60 minutes).

Make sure that you follow the interval training with the resistance training.  Interval training can be performed after your resistance training or during your non-training days.  For more details, please visit


3.  Supportive eating

Eating the right food (fuel) during the right time can help boost the progress.
Make sure to read the article below.



My latest pictures after my 16 week Journey:
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Video of The Week:

Killer Home Chest Workout with 10 Pushup Variations

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