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 By: Mike Kijanski
Name: Mike Kijanski
Last football season I coached one of my son's football team. Throughout the season I preached to my son about increasing his strength and speed. While in St Louis during Thanksgiving weekend, our football team attended a Mid-West National Football Tournament. The hotel we stayed in had a very nice gym. My wife and I would get up early and work out. It was tough for me to preach to my son about strength and stamina, when I was having a difficult time running a mile without stopping, and feeling like my heart was going to explode. When we returned home, the entire family was motivated to start weight training. We sold the pool table in the den and turned it into a gym. First, I purchased an Olympic weight set and bench. Then I ordered a multi station workout center and a treadmill.
My goal was to trim a few pounds and get into shape, but it turned into much more. As I began to work out, it motivated my wife and children to work out also. Now we work out as a family on most nights. However, it does become a nuisance to have to wait on a piece of equipment, especially when it's in my own home. But exercise is only part of the equation. I already knew how to work out and exercise, but I knew nothing about a proper diet. After reading fitness magazines and articles on Bodybuilding.com, I learned how to eat healthy. Now the entire family eats healthy. Not only has my diet and exercise made myself and the entire family feel better, but it also brings us together as we work out together each day.
For the first 6-8 weeks, cardio was done five times per week on a treadmill or bike. After I lost the fat I was looking to lose, I scaled back on the cardio to twice a week and stepped up on the weight lifting. Weight lifting was done 4 days on, one day off.
Incline Press - 5 Sets of 8 Flies - 3 Sets of 12 Incline Flies - 3 Sets of 12 Pec Deck - 3 Sets of 10
 Day 2 - Arms
Barbell Curls - 5 Sets of 10 EZ Curls - 3 Sets of 10 Concentration Curls - 3 Sets of 10 Hammer Curls - 3 sets of 10
Triceps:
Bent Over Lateral Raises - 3 Sets of 10 Side Lateral Raises - 3 Sets of 10 Front Lateral Raises - 3 Sets of 10
Upright Rows - 5 Sets of 10
Leg Extensions - 5 Sets of 10 Step Ups w/ Dumbbells - 5 Sets of 10
I try to squeeze in ab workouts a little each day by doing crunches and leg raises. This schedule was just a foundation. I think it's important to mix it up and keep the body guessing. Some days I like to work out heavy with fewer repetitions, other days I'll go light with high reps.
Meal 2 - Cup of fruit (Strawberries, raspberries, grapes, etc.) Meal 3 - 5-8 egg whites Meal 4 - Lunch (Usually consists of chicken, turkey, or tuna with brown rice and a vegetable) Meal 5 - Protein shake Meal 6 - Odyssey protein bar Meal 7 - Dinner (Again, chicken, turkey or lean steak, with a vegetable.) Protein shake If I get hungry between dinner and bedtime, I will have a small bowl of cottage cheese. (Slow absorbing protein).
Optimum Pro Complex protein shakes Odyssey Protein Bars NO2 Creatine Fizogen's On and Off Cycle BCAA's Glucosomine
To continue with my current lifestyle. Eating healthy and working out. I would like to pack on an additional 10-15 pounds of muscle. However, at age 38, it's not as easy as when I was in high school.
 Click To Enlarge.I also want to encourage and support my family in their fitness training.
Mike Kijanski Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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