JimGetsSlim.com

It’s that time of year again, when lovebirds profess their love for each other for all the world to see. While a healthy couple shows their love for each other everyday, Valentine’s is a day where you go the extra mile to show your love for each other. If you have waited to the last minute to get a gift then here are few gift ideas you can get to a promote a healthy and fit lifestyle for you and your partner.

• Has your significant other started to gain weight?  Have they let themselves go? Don’t know how to tell them? Well a  full year gym membership is a good way to promote a healthy lifestyle change for your partner. Being in a relationship is no excuse to let oneself go. I see it too often, people settle down and they go from hottie to a nottie.   If they get offended then dump them, if they cant take the thoughtful gesture then your relationship is doomed anyway.

• Instead of chocolates and candies, try a fruit and veggies basket on for size. Be mindful that many fruits are full of sugar and can be just as bad as candy if not taken in moderation.  Remember that sugar tends to turn into fat if not used as energy, and stick around the belly area. Remember, If you really care about your significant other , you  wont buy candy.  Instead you’ll  get her fruits and veggies so they can maintain the shape you fell in love with. And if they’re  already a plumper perhaps getting fruits and veggies will put them on the right track to a healthy lifestyle.

• Many couples go out to eat and enjoy sedentary activities during this holiday of love. This year try to set up a date where the two of you can take a long romantic walk before or after your evening meal. That way you can burn off some calories, and enjoy a nice conversation before you head onto more intense activities for the night.* Nothing like a nice long intense walk to get the blood flowing.

These are just a few simple steps you can do to have a healthy Valentine’s day. Even if you don’t have a special someone, remember that you have to love yourself before you can love anyone else. Part of loving yourself is maintaining a fit, active, and healthy lifestyle. Happy Valentine’s Day!

* I do not condone pre-marital sex.

Leg Day

Squats

• 12×275
• 12×295
• 12×315

Leg Press

• 12×295
• 12×315
• 12×365
• 25×225

Dead Lifts

• 12×185
• 12×205
• 12×225

Leg Extensions

• 12×100
• 12×112.5
• 12×125

Calf Raisers

• 3 sets of 15×150

Hip Abduction Machine

• 15×110
• 15×130
• 15×150

Leg Curls

10×80

10×90

10×100

Cardio

I also managed to play 4 games of ball, Winning 2 and losing 2. Scored 3 points in the first 2 games each, and had a couple of boards and assists. I wish I could have finished a bit better, but I was happy with getting a couple of steals and leading a few breaks. Definitely played good defense and as soon as I get around to buying some new shoes that fit. I’ll be straight, in terms of being able to cut back and being a little quicker to the  hole. Haven’t done a cardio/weightlifting day in a while.

Had the opportunity to play ball with some Maryland football players. Got dunked on once or twice, maybe it was three times. Regardless, we lost that game 13-11 we should have won. i missed a wide open layup, but had a nice steal, open court crossover, and finished at the basket. Played 3 more games, won the next one, had a couple of drives to the basket. Lifting really affects my jumper, there has to be a way to remeedy that, However I am getting to the hole more. Rebounded pretty well, this is probably the hardest I’ve played in a while. Great cardio workout

Cardio Day

HIIT Training

• 5 minutes warm up
• 20 minutes of running at 8.5 speed on 3.0 incline and walking at 15.0 incline at 3.0 speed. Alternating minute by minute
• 5 minutes cool down

Elliptical

• 20 minutes on the elliptical 12.0 intensity about 4.5 speed

Weight Training

• 3 sets of 10 wide grip pullups
• 10×60, 10×70, 10×80 simple bar curls.

Cardio Day

Stair Mill

• 27 Minutes on the Stair Mill at 12.0 setting, I burned about 450 calories total.

Tread Mill

• 5 minutes warm-up
• 10 minutes incline walking at 15.0 incline and 3.8 speed

Sprints

• 10 100 meter sprints around the indoor track.

Note: Thats a rough estimate, there is a very good chance, that I was running more like 150 meter sprints. It sure felt like it.

Weight Training

• 2 sets of 10 Smith Machine Weighted Hanging Leg Raises.

I went to the gym after the game and got a chance to do some HIIT training.

Cardio

• 5 minutes warm-up
• 20 minutes of running for 1 minute at 7.0 incline and 7.0 speed, and walking at 15.0 incline and 3.5 speed
• 5 minutes of cool down at 15.0 incline and 3.5 speed

Weightlifing

•  3 sets of 10 wide-grip pullups

Delt Machine

• 10×90
• 10×110
• 10×130

Ab Coaster

• 3 sets of 20 oblique movements

Medicine Ball Oblique Twists

• 3 sets of 20

Cardio

Once again back to incline HIIT training.  I honestly feel this is going to get me into ridiculous shape.  The HIIT run went like this

• 5 minute warm-up at 3.5 Speed
• 15 minute HIIT session which was 1 minute of jogging at 7.0 on 15.0 incline and walking at 3.5  on 15.0 incline
• 5 minute cool down

Weight Training

Wide & Narrow Grip Dips

• 1 set of 10 each

Wide Grip Chin-Ups

• 1 set of 10

Seated Fly

• 1 set of 20 at 80 lbs

Leg Raises

• 1 set of 20

Spring hit the Washington, D.C. area this past weekend and with that the gym has become packed with people trying to get their beach bodies after long winter hibernation. It is not uncommon for me to go to the gym and see some Hefty Harry huffing and puffing away at some random abdominal or core machine. It’s probably wrong but I often laugh at this exercise in futility. If you’re 20 pounds overweight or more you’re not going to get six pack abs by slaving away doing crunches, or abusing the ab slider machines. That is not to say that you shouldn’t work on your core, but if you’re doing crunches and other abdominal workouts in order to get rock hard abs you’re wasting your time. You’d better be served gluing a poster of Mehcad’s Brooks abs to your stomach. Six pack abs are like girls, if you ignore them and focus on other things they’ll eventually come to you.

Genetics are bitch...

Great abdominal muscles are a combination of genetics, diet, and cardiovascular exercises. People often ask, me “How do I lose weight in my stomach?” The answer to that question is you can’t, there is no such thing as spot reduction, if you have fat stomach it’s probably because you have fat in other places of your body. Abdominal muscular definition only becomes apparent at about 11% body fat and less depending on genetics, and if you get it down to 8% you could be Calvin Klein underwear model. For females it is about 17% because women tend to have more body fat due to their fun bags. If you’re a female and you can get it down to 14% you’re going to give Scary Spice a run for her money.

You could iron your shirt on her abs...

I bet you’re probably wondering if crunches, sit-ups, and the various abdominal machines don’t work then what does. The answer is diet, cardio, and diet. In order to get great abs, you’re going to have to lower your overall body fat percentage, and the best way to do that is to run baby, run. However, in order to maximize your results, I have found that HIIT training and the stair mill are your two best friends. Using the tread mill on the fat burner or calorie burner setting, will melt the fat off your physique and give you an awesome workout. I have spoken about HIIT training before and information on it is all around the web. However, I have found doing HIIT in a fasted state produces excellent results. Additionally, lifting high reps and low weight will build muscle tone and help burn fat. Muscle burns more calories than fat so don’t be afraid to hit the weights and hit them hard.

Ridiculous...

Eat right and your tummy will stay tight

Exercise is just one part of great abs. The most important part of health and fitness is your diet. Remember, you are what you eat! In order to get abs, I would recommend a strict diet of little to no carbohydrates. Any and all carbs should be limited to the morning meals. Also lean meats such as chicken breast, turkey, and fish should be eaten along with a healthy dose of vegetables. Eating at least 5-7 times will help to speed up your metabolism and burn away that excess fat. Another thing to remember is that you should minimize sodium in your diet as they make your body retain water and will prevent you from seeing the results you want to see

If you have any more questions hit me up at jimgetsliminfo@gmail.com and I’ll try to get back to you as soon as possible.

Apparently my last post was on March 10th. It is now the 21st of March, thats 11 days without an update. I have been ridiculously busy at work and haven’t really had time to update the site or should I say too lazy to do it. Last week I worked about 70 hours, did not eat anything too bad or too good. I was working at Hershey Park. I did manage to eat almost 60 grams of sugar in one day. I am sure diabetes is in my immediate future. Worked out as soon as I got home on Friday.

I did a cardio and lifting circuit, focusing on biceps, shoulders, and back. I rotated 10 minute stair mill sets in between. On Saturday, I played basketball, couldn’t really do much as I forgot my sneakers, and played in my lowtop blazers. Did manage to have a couple of layups and a three, and a few nice assists.

Today I managed to get in and do some HIIT training. Additionally, I did a few sets of wide grip pull-ups, rows, and the lat machine.

I am maintaining my weight, but I figure I need to up the intensity in order to get to where I want to be for summer.

I apologize to my fans but unfortunately real life is a bitch.