Mike Lee Kanarek Blog

Day 3

 

 

Wake up time:  Stay on an empty stomach, drink caffeine base drink

 

Boot Camp workout #2:

 

 Cardio Full-Body Work-Out:

 

4        sets of:  Jumping Jacks , Running Jumping Jacks, Seals Jumping Jacks, Mountain Climbers and Burppes

2 minute break : drink water

Resistance Work-Out with Dumbells::

4 super sets of-                         10 reps of Biceps Curls

                                                 10 Reps of Side Shoulder Raises

                                                (1 minute rest in between sets)

2 minutes break

3 super sets of-                         10 reps of Hammer Curls

                                                  10 reps of Front Shoulder Raises

                                                  (1 minute rest in between sets)

2 minutes break

2 super sets of-                         10 reps of Concentration Curls

                                                  10 reps of Bent Shoulder Raises

                                                  (1 minute rest in between sets)

Immediately after workout eat breakfast:

 

Egg whites omelet with feta cheese and spinach

Half a Cup of Oatmeal with Brown Sugar

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

Water Only!

1 hour prior to lunch: Banana

Why: See day 1…

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Tuna or Salmon

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

 

 

 

Pre-workout snack:  Energy bar.

Why: See day 1…

15 minutes prior to workout:  Water.

Start sipping on water all the way up to the beginning of the workout.

FIT2FIGHT/KICKBOXING WORKOUT:

 

At the school or do cardio on your own (better at the school with a group)

Immediately after workout: replenishing electrolytes base drink

Why: Enhances immunity and promotes recovery for continuous muscle growth.

 

30 minutes later: Dinner

 

1 Fist of Protein- Talapia or Snapper

Baked Potato

1 Fist of Green Veggie

Water Only (no sugar/ no soda)

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: When training many people develop a deficiency of Z&M. The training will increase the demand of theses minerals. Z&M help prevent some effects of over training and boosts anabolic hormones. This intake will also improve your sleep quality.

At bed time: Casein Protein shake.

Why: Casein Protein is a slow digest type of protein. This type of protein helps prevent catabolism from the fasting occurring during sleeping, so the hard work during the day doesn’t get wasted during the night. Sleep Deep.

Sleep: At least 7 hours , maximum 8 hours

Day 4

 

 

Wake up time:  Whey Isolate Protein shake.

Why: see day 2…

30 minutes later: 3 g of Arginine.

Why: see day 2…

30 minutes later: Breakfast

Why: see day 2…

Oatmeal with water, fat free milk or soy milk.

Egg whites or egg beaters.

Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)

Caffeine based drink.

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

1 hour prior to lunch: Banana

Why: see day 1…

 

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Chicken or Turkey

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

30 minutes later: 1 Table Spoon of Peanut Butter

 

 

2-2 ½  hours  later: Dinner

 

8-10oz of  Turkey

1 Fist of Sweet Potato

1 Fist of Carrots

Water Only (no sugar/ no soda)

 

1 hour prior to bed time:  3 g  of Arginine.

 

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: See day 1…

At bed time: Casein Protein shake.

Why: See day 1…

Sleep: At least 7 hours , maximum 8 hours

 

 

…preferrably the one with the wheel in the front and the brakers on the handle LOL

But that was yesterday!!!

here is my second H.I.I.T. Cardio module, I just finished it at the gym a little while ago

3 minutes walk/warm-up at 3 miles per hour rate

30 seconds run at 10 miles per hour rate, 30 seconds rest (getting completly off the treadmill)

45 seconds run at 9.5 miles per hour rate, 30 seconds rest

45 seconds run at 9.5 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute run at 9 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

1 & 1/2  run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2  run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest

1 & 1/2 run at 8.5 miles per hour rate, 30 seconds rest

1 minute walk at 3 miles per hour rate

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

2 minutes run at 7.5 miles per hour rate, 30 seconds rest

3 minutes walk/cool down at 3 miles per hour rate

***basically, it is the opposite of the previous H.I.I.T. Cardio module I posted a couple days ago. This one is harder, because you start from the sprints… have a Blast on the treadmill

Day 2

 

 

Wake up time:  Whey Isolate Protein shake.

Why: During sleep, your body starts breaking down muscle mass to get amino it needs for conversion into energy. Whey Isolate Protein will prevent this catabolic process, turning catabolism into anabolism as soon as you wake up.

30 minutes later: 3 g of Arginine.

Why: Arginine stimulates Nitric Oxide (NO) production. NO increases blood flow to the muscles and has been known to optimize nerve function and muscle growth. Also the blood flow will have a better capacity to keep you injury free during intense training.

30 minutes later: Breakfast

Why: This is the most important meal of the day, it sets the pace for a burning metabolism for the entire day.

Oatmeal with water, fat free milk or soy milk.

Egg whites or egg beaters.

Strawberries, raspberries, acai or blueberries. (half a cup of Monavie optional)

Caffeine based drink.

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

1 hour prior to lunch: Banana

Why: A banana is an easy snack to carry with you and is a good source of potassium. Potassium is an electrolyte, electrolytes keep your body in balance and regulates your blood pressure and your heart beat. At about 120 calories it’s the perfect snack to keep you metabolism up.

 

Midday: Lunch

Why: See day 1…

1 Fist of Protein-  Beef (burger/meatloaf)

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  See day 1…

30 minutes later:  3 g of Arginine.

 

30 minutes later: 1 Table Spoon of Peanut Butter

 

 

2-2 ½  hours  later: Dinner

 

8-10oz of Meatloaf or Meatballs

1 Fist of Pasta

1 Fist of Carrots

Water Only (no sugar/ no soda)

 

1 hour prior to bed time:  3 g  of Arginine.

 

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: See day 1…

At bed time: Casein Protein shake.

Why: See day 1…

Sleep: At least 7 hours , maximum 8 hours

while a leader is key to his people, it is in the unity of its people that the true strenght is.

A lot of people send me messages saying I inspire them and motivate them daily and ask me “Sir, where the hell do you get your motivation? you always seem so driven…”

 the answer to that is simple: from my those messages, from my students succeeding, from my FIGHT Instructors becoming HaganaH Black Belts, from people I have never met in person getting in the best shape of their life because of my quotes and posts….thats where I get my drive and strenght!!!!

Have a KICK ASS everyone

BOOT CAMP

 

Week-1

 

Day 1

 

Wake up time:  Stay on an empty stomach, drink caffeine base drink

 

Boot Camp workout #1:

 

Medicine Ball Work-Out :

10 reps of Side Balls Touch Toes

10 reps of Wood Choppers (5 each side)

10 reps of Core Swings

1 minute rest

10 reps of  Press Squats with Punch Out

10 reps of X Lunges  (5 each side)

10 reps of Core Swings

1 minute rest

10 reps of  Swing Squats

10 reps of Basket Ball Lunges (5 each side)

10 reps of Core Swings

2  minutes break- drink water!

Kettlebells Work-Out :

4 super sets of-                         12 reps of Double Hand Swing

                                                 12 reps of One Hand Swing (alternate)

                                                (1 minute rest in between sets)

2 minutes break

Abs Work-Out :

3 sets of-                               Flat to side sit-up with medicine ball

3 sets of-                               100 (20/20/20/20/20) on fitness ball

Immediately after workout eat breakfast:

 

Egg whites omelet with feta cheese and spinach

Half a Cup of Oatmeal with Brown Sugar

Multi Vitamin

Vitamin C

1 Table spoon of fish oil

Water Only!

1 hour prior to lunch: Banana

Why: A banana is an easy snack to carry with you and is a good source of potassium. Potassium is an electrolyte, electrolytes keep your body in balance and regulates your blood pressure and your heart beat. At about 120 calories it’s the perfect snack to keep you metabolism up.

 

 

 

 

 

Midday: Lunch

Why: You must eat a full meal every 3 to 4 hours from the first meal of the day (breakfast). This is to prevent your body of thinking it must store the fats it has consume in the earlier meal of the day. This is not a meal you want to skip… if you do, every thing you did earlier in the day becomes irrelevant.

1 Fist of Protein-  Chicken

1 Fist of Broccoli/Green Veggie

Water Only (no sugar/no soda)

2 ½ hours later:  Caffeine intake.

Why:  By this time of the day you will start feeling fatigue from your body working and digesting your prior meals. Caffeine is one of the most basic and effective supplements-promotes muscle growth and strength, by its simple function of helping boost training intensity and focus.

 

 

 

Pre-workout snack:  Energy bar.

Why: To carry you trough the workout. You must fuel for the workout, if you don’t you energy will crash in the beginning , middle or toward the end part of the workout depending on your conditioning. You can’t fake endurance and half of endurance is indeed the art of fueling your body prior to working out.  Bar should be no more than 250 calories (200 calories for women) with a good balance between protein, carbs and fat. 40% protein, 45%carbs and 15% fat.

15 minutes prior to workout:  Water.

Start sipping on water all the way up to the beginning of the workout.

 

 

FIT2FIGHT/KICKBOXING -MUAY THAI WORKOUT:

 

At the school or do cardio on your own (better at the school with a group)

Immediately after workout: replenishing electrolytes base drink

Why: Enhances immunity and promotes recovery for continuous muscle growth.

 

 

30 minutes later: Dinner

 

1 Fist of Protein- Chicken

1 Fist of Sweet Potato

1 Fist of Green Veggie

Water Only (no sugar/ no soda)

 

30 minutes prior to bed time:  Zinc & Magnesium (Z&M).

Why: When training many people develop a deficiency of Z&M. The training will increase the demand of theses minerals. Z&M help prevent some effects of over training and boosts anabolic hormones. This intake will also improve your sleep quality.

At bed time: Casein Protein shake.

Why: Casein Protein is a slow digest type of protein. This type of protein helps prevent catabolism from the fasting occurring during sleeping, so the hard work during the day doesn’t get wasted during the night. Sleep Deep.

Sleep: At least 7 hours , maximum 8 hours

so many people want results but are not truly commited to put the hard work in it. When you truly want something it will come for a price. I have seen so  many poeple over the last few years start a training regiment to only stop it as soon as their body resisted it. Is your body going to be sore after tough workouts? You bet your ass it will….take it as a sign of change, soreness tells you you have made the damage and your body now has to rebuild. Thats the stage muscles are building, in the recovery stage after you have done the hard work. Don’t give up when you’re in pain, Use That Pain!

 

I have always been intrigued with the benefits of Kettlebells.  A few years ago one of my fellow Joe Lewis Fighting Systems Black Belt, Danny Dring from Arkansas, asked me : “Hey Mike, You Do Kettlebells?”  I said : “No, Why?”   Danny said: “Bro, you and your students are missing out its Great functional training!”  Since then I have been waiting for the right opportunity to get involved in Kettlebells…in hight performance gym across America , such as BB3 in Sunrise FL, trainers are using Kettlebells with their clients to make them healthier and stronger. It is truly a great “Simple” tool and piece of equipment with so many benefits all packeg in one package.

So needless to say I have been waiting for the right opportunity to get involved. That opportunity happened October of 2009 when I went to pick up a couple of belts for kids that were about to test and graduate for their next rank here at my school at a local Martial Arts supply store. While I was in the store a flyer postcard caught my attention :  CrossFit/ATP-Kettlebells of Dania Beach in FL to host Andrea Du Cane first ever appearance in South Florida! Level-1 Kettlebell Workshop…   I was in!!!

I attended that 6 hours workshop on November 7th , 2009 and was blown away how strong Andrea Du Cane is Pound For Pound, unbelievable!!! Andrea is one of only a few Master RKC Instructor directy under the highest authority in KBs, Pavel…she is VERY detailed in her teaching style and is one of the best teachers I have ever encountered…

After completing the workshop I contacted one of my HaganaH Black Bets from Chicago, Prentiss Rhodes and he indeed reinforced that Andrea was a world class Master RKC Instructor . Prentiss is an RKC KB Instructor and he recommeded me to go for my RKC Instructorship under Pavel, so in the spirit of my thurst for knowledge for myself and for my students I started the proccess by attending the 1st Level Instructor Certification in Pavel’s System the HKC.

I just completed the HKC Kettlebell Instructor Certification under RKC Master Instructor Andrea Du Cane, this is the Original Russian Kettlebell system under Pavel.  This ouststanding event was Sponsored and Organized by Christine Bagiotti and Juan Bacca of ATPkettlebells from Dania Beach FL.

long ass day of swinging Kettlebells lol   day started at 9am and ended at 7pm….

Wow , what an Instructor Certification, it was outstanding!

a lot of people have been asking me about my H.I.I.T Cardio workouts.

Typically I do cardio 5 days a weeks , monday to friday, first thing in the morning on an empty stomach. On weeks that I have an intense physical activity on the weekend, such as this coming weekend, I will not do any cardio on friday and let my body and mind rest to be at full potential level capacity for the weekend activity.

I have 7 different H.I.I.T. Cardio module, and I shuffle them constantly so my body does not end up counting my cardio as a regular daily activity and dismisses it as an additional workout…also all 7 modules are under 40 minutes with 3 of them being under the 25 minutes mark, 2 of them under the 30 minutes mark and only 2 of them reaching a full 40 minutes…its more about intensity than length of workout for me, or as one of my friends in the Fitness industry, Billy Beck III, says : Its All About The Heart-Rate Mike!

here is one of those H.I.I.T Cardio modules, it is done on a treadmill:

3 minutes warm-up/walk at 3 miles per hour rate

2 minutes run at 7.5 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

2 minutes run at 7.5 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

2 minutes run at 7.5 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

2 minutes run at 7.5 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

1 minute walk at 3 miles per hour rate

1 & 1/2 minutes run at 8 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

1 & 1/2 minutes run at 8 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

1 & 1/2 minutes run at 8 miles per hour rate, 30 seconds rest (getting completely off the treadmill)

1 minutes walk at 3 miles per hour rate

1 minute run at 8.5 miles per hour rate, rest 30 seconds (getting completely off the treadmill)

1 minute run at 8.5 miles per hour rate, rest 30 seconds (getting completely off the treadmill)

1 minute run at 8.5 miles per hour rate, rest 30 seconds (getting completely off the treadmill)

1 minute walk at 3 miles per hour rate

45 seconds run at 9 miles per hour rate, rest 30 seconds (getting completely off the treadmill)

45 seconds run at 9 miles per hour rate, rest 30 seconds (getting completely off the treadmill)

1 minute walk at 3 miles per hour rate

30 seconds run at 10 miles per hour rate

3 minutes walk/cool down at 3 miles per hour rate

so many people jump into something without a well thought out plan. A plan is a map to a destination, without that map you might get derailed from the path and eventually not reach destination. What ever your goals are, if you just about to start that journey give yourself a wait/planning “slack” before you actually pull the trigger…Israeli Self-Defense or Combat Fitness are both well worth conquering , enjoy the journey to succeeding in it!

a lot of people become obsessed with their fitness goals that it almost blinds them, and they end up failing reaching their desired goals. I have learned over time that reaching fitness goals has to do with 3 major elements:  1) consistency  2) a well laid out plan (goals in a step by step method) 3) a realistic nutrition plan that fits your life style and that will help your goals

I get a lot of emails and facebook messages about people reaching out to me for help on their fitness goals. First let me start by saying “I was where you are now, I know the feeling” , yes what you hear is true. I was out of shape a few years ago due to a variety of issues…but then one day I woke up and said no more! And my journey into reaching my Fitness goals began

starting monday I will post a daily outline of my 14 weeks Boot-Camp. This will include daily workouts outlines,mental toughness daily tips,  nutrition plan and recovery plan…all you will have to do is follow step by step, day by day, week by week….this Boot-Camp has been Very succesful here at the National Headquarters of HaganaH in Davie FL. and I look forward to sharing it with you here on my blog…if you have any questions don’t hesitate to post it here as a comment. I will answer it