Monday notes....

MAY is the month where results must start to really come home. Will be beachin' it up in June for one thing, but in general, I've been rockin' the gym hard now for long enough that results really should start to manifest.

• No strict prolonged diet, but be aware of what you are putting in your face and practice discipline. Only allow one or two "cheat days" a week and do NOT overdo it on those days. For example, yesterday, ate healthy all day -- chicken + string beans for lunch and smallish steak + string beans for din -- then had urge for something sweet later in night and killed a pint of ice cream. Not good (first time in months I've had ice cream at all probably, and the sweet cravings are extremely rare for me, but that's a good example of what not to do -- cheat days should be special occasions like BBQs, ball games, etc.).
  
  
• MORE INTERVAL TRAINING and HIGH INTENSITY GPP Workouts and Explosive Circuit Training -- Need to make sure the furnace stays burning, morning, noon and night (even during sleep). Get the heart PUMPING. High Intensity training at least 3x a week. The GymBoss I'm still waiting for UPS to deliver will help with this. And don't let this preclude other cardio workouts simply for on-the-spot calorie burn or lifting sessions. Not mutually exclusive, but so both workouts can be effective, may want to space them out into two separate sessions.
  
  
• Work Capacity 101, The Magic 50, Burpee challenge (50 or 100 timed), and find 2-3 GPP workouts that you like and find your times, set some goals for improvement and meet 'em.
  
  
• Really focus on the core. I am surprisingly good at some of the more difficult core exercises and have relatively decent core strength but have an incredibly hard time with some of the timed/held position exercises and I am not sure how developed my stablilizers and obliques are really. My balance lacks, that is clear. So by working on some of the stuff that requires more balance, hopefully that will help core too. Do some yoga.