Hooman's Story

I train the core of my body every other day. I do a circuit of several exercises. I do this for three sets with 2 minutes rest between each set. The first set I am able to complete with no rest in between exercises. Sets 2 and 3 I have to take little breaks here and there. The more rest you take, the less effective the cardio burn you get in return. My goal is to get through all three sets with only the 2 minute rest periods between sets. This is an AWESOME CORE WORKOUT.

Getting back into shape has empowered me in ways I couldn’t even imagine. I feel absolutely amazing. I suggest you take total control of your physical fitness ASAP so you can experience incredible health. Don’t say you can’t because you can. You just have to make a small sacrifice and the return you get will be priceless. Now is the time, to take total control of your mind, body, and soul. You deserve to feel AMAZING. Lets kick FATS ASS.

Table of Contents Fight Against Fat Series

Before and After Photos for Hooman Hamzehloui after 100 days FIGHTING FAT

Hooman Hamzehloui 2009

www.HoomanCan.com

I weighed 205.8 pounds when I started my Fight Against Fat on 9/23/2009. My goal was to weigh 165 pounds by 1/1/2010. This wasn’t a crazy lose weight fast diet I started. This was a new lifestyle I decided to lead after looking in the mirror and seeing an overweight person that I didn’t recognize.

I was so disgusted with the physique that I had earned myself by eating bad and skipping workouts. I knew that a drastic change was desperately needed. I didn’t have just a “SWEET TOOTH” I had the whole “SWEET MOUTH” I knew some massive, massive action was needed if I wanted to get to my desired weight of 165 pounds by the new year.

I started working out like a possessed man on a mission. I started eating nothing but fish, chicken, steak, vegetables, fruits, nuts, and lots of protein bars. I was eating six small meals a day versus the huge portions I used to pig out on. I stayed absolutely dedicated to my workout routine by exercising 6 days a week. I charted my progress in a workout journal so I knew exactly what I had to do to push myself a little further by the workout.

The results were awesome. I had more energy and motivation than ever before. I was seeing the fat come off as the muscles were slowly growing stronger. I now weigh 181 pounds and I feel great. However, the goal was to hit 165 pounds. I now have 20 days to lose the last 16 pounds. The only way I am going to make this happen is if I get totally focused on the outcome that I desire. It needs to become my obsession. There is no way I am going to fail.

Now is the time for me to add more fuel to my burning desire to succeed. Now is the time to workout harder than I already have. Its the final countdown and I am more focused than ever. As the finish line approaches quickly, I know exactly what I have to do to make this happen. I am going to achieve this. I am going to hit my desired weight of 165 pounds. The picture below is the body I am after. He weighs 155 pounds.

If I lost 25 pounds since 9/23/2009, you can too. Join me as we burn the fat. Join me and take care of your mind, body, and soul. Now is not the time to take the tranquilizing drug of procrastination. Now is the time to take control of your health so you can live long and live strong. Take your passion and make it happen.

Fight Against Fat Table of Contents

Before and After Photos

Hooman Hamzehloui 2009

www.HoomanCan.com

Follow me on Twitter

Today I reached 181 pounds, which is the lowest weight I have reached during my current diet and exercise plan. I have lost 25 pounds in 45 days. When I started my fight against fat on 9/23/09, I was weighing 205.8 pounds. I had got to the point where I had associated so much pain to my physique that my change wasn’t an option, my change had become a must. I decided that I wasn’t going to accept any other outcome except the outcome of complete success. However, that state of mind is often easier said than done. Fresh in my mind was the complete and utter failure of my last diet attempt. I attempted to lose 40 pounds last year and I failed miserably. I went from 205 pounds to 185 pounds. Once I tasted that success, I thought that my goal was going to be easier than I had previously considered. I couldn’t have been more wrong because I ballooned back up to 205 plus pounds almost within a blink of an eye. Learning from my last failure, I knew I had to add one more change to my goal action plan. I knew I had to change my goal psychology.

I learned a real hard lesson when it came to achieving my diet goals from my previous attempt. Some goals get easier to achieve as you get closer to the goal finish line. Not when it comes to losing weight and successful dieting. The closer you get to achieving your goal, the harder it is to cross that goal finish line. When it comes to dieting and exercise goals, you must work harder to achieve your goal as the closer you get.

This Time Around Failure Isn’t an Option For me

What I did with my goal psychology this time around is I decided to act as if I had already achieved my desired weight on the very first day of my diet. I still weighed 205.8 pounds, but in my mind I felt like I weighed 165 pounds, which was my desired perfect weight. I felt like I would have felt if I had been in the best shape of my life. I started thinking that I had already achieved my desired goal and I was in awesome shape. I started acting like someone who was in awesome shape. If I was tempted to violate my diet, I would ask myself, “Is this something I would eat if I was in incredible shape?” If I wanted to skip a workout I would ask myself, “Would someone in incredible shape skip their workout?” When I wanted to quit my workout early, I would ask myself, “Would someone in incredible shape quit their workout early?” This gave me the strength to overcome any temptations that presented themselves. This allowed my mind and my body to be in total harmony.

Think it, believe it, And Then You Will See it

Whether you want to attract something into your life or whether you want to achieve any goal, first you must think it. Then you must believe it. If you think it, and you firmly believe it, it is only then you will see it in your life. I have convinced myself that it is not a matter of if I am going to hit my desired weight of 165 pounds. Its a matter of when am I going to hit that number before my target date of 12/31/09.

My Dieting Dozens

I have two groups of people who are trying to achieve their fitness goals. Each group consists of 12 people. These individuals each have different fitness goals that they desire to achieve. However, the challenge that they face isn’t going to be easy. Dieting and exercise goals are difficult to accomplish. Because food is used as a comforter to many peoples problems, not only do you need major discipline, but you need an unlimited source of will power to overcome your desire to comfort yourself by reaching for food. Then you have the motivation factor. I can motivate them all I want, but they have to motivate themselves. I believe that motivation comes from within. If they don’t unleash the motivation from within to achieve their desired goals, they are going to fail. These individuals will often face that enemy from within them that will try to tell them to quit on a daily basis. How do I know? I face that enemy everyday. I can’t fight that battle of will power for them. It is entirely up to them to conquer that personal confrontation against that enemy from within on a daily basis. I believe that each and everyone of them can make it to their desired goal. What I don’t know is if they believe in themselves to achieve that desired goal. If you are a believer you will always be an achiever. They wouldn’t be letting me down if they fail, they wouldn’t be letting the GymFlex organization down that gave them free home gyms to use. They would only be letting themselves down. Trust me, letting yourself down SUCKS. Whether you are a part of our exercise program, or whether you are trying to achieve a some other type of goal. The biggest battle that you will ever face in your life, is the battle from within. Make sure you always slay that personal demon inside you because YOU ARE THE ONLY ONE WHO CAN. Go out there and kick some ASS.

How to Make  a Lasting Change

Fight Against Fat Table of Contents

Before and After Photos

Hooman Hamzehloui 2009

www.HoomanCan.com

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9/23/09 205.8 pounds

10/14/09 186 pounds

10/22/09 185 pounds

A STRONG REASON WHY

If you want to be serious about achieving any goal, you need to discover what is your dominate motivating factor behind achieving your goal. To achieve any goal you desire, you must have a strong enough reason why. If you have a strong enough reason why, the odds are very much in your favor you will make it happen. Create as many reasons why as you can. The more reasons why you have to succeed, the stronger your motivation to achieve your goal will be.

Motivation to Achieve Your Goals Will Come From

You need a strong enough reason why - When you have a strong reason why you want to achieve a goal, it will give you all the motivation that you need to be successful. There won’t be any denying you the results that you desire.

When you are looking to achieve any goal, you need to consider whether your “why reason” is the pain of not achieving your goal or the pleasure of achieving your goal. You are either motivated by pain, or you are motivated by pleasure. In my case when my weight hit 205.8 pounds, there was no way possible that I was not going to get back into the best shape of my life. I had associated enough pain to staying in the 200 pound plus range that I all the sudden was overcome with passion and a burning desire to get into the best shape of my life. I know that is what I owe my success to so far. I have lost 20 pounds in less than a month. I am half way home to achieving my desired goal of getting to 165 pounds. This is where your strong enough reason why will give you all the determination and persistence that you will need to be successful.

Never underestimate your reason why because if you have associated enough pain or pleasure to it, you will be successful no matter how challenging your goal is. If you want it bad enough, nothing will stop you.

Take your passion and make it happen now.

Hooman Hamzehloui 2009

www.HoomanCan.com

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Creating Momentum to Achieve Your Goals and Keeping it.

Creating goal momentum towards achieving your desired goals is always easy because we all start out excited and enthusiastic. Keeping your goal momentum until you achieve your desired goal is easier said than done because the excitement and enthusiasm often wheres off when there is a setback or failure experienced along the way. This is where most people will accept their failure as permanent and they will throw in the towel, quitting when they should have kept going.

Do Whatever it Takes to Achieve Your Goals

When I decided to make a dedicated commitment to a healthy lifestyle, part of it was to lose 40 pounds. I weighed 205.8 pounds and I wanted to get to a 165 pounds. So I started off on 9/23/09 doing everything right. I started eating healthier than ever, choosing 6 little meals a day, instead of my old eating whenever I wanted habit. I started a dedicated fitness routine which included various forms of exercise, from swimming to working out with weights. Here are the before and after pictures. The results were spectacular. I went from 205.8 pounds to 186 pounds in 19 days. I was so proud of myself for the progress that I made. I was feeling absolutely incredible.

Don’t Stop Doing What You Did

My target date was before the new year, so I was well on my way to achieving my desired goal. The mistake I made next was a common mistake that most people make when they are trying to achieve a goal. Most people will experience a little success and that is when they start getting comfortable. They go back to their old bad habits that got them in need of making a change in the first place. What was I guilty of? I violated my diet on two separate occasions by eating some microwaveable Jimmy Dean sandwiches that I knew I shouldn’t have eaten. Every sandwich has 430 calories each. The first violation was 860 calories because I had two. My second violation was 1290 calories because I ate 3 of them. I knew I was pigging out and being bad, I just didn’t think that it was going to cost me 5 pounds. I went from 186 pounds to 191 pounds just like that. I felt horrible. I felt like I violated myself. I knew what I had to do. This was make or break time for me. Was I going to fall under the category of the 90% of people who lose weight and get it right back? Or was I going to go back to doing the right thing? The average person quits when trying to achieve their goals when they experience a setback or a temporary failure. You and I are not the average person. Average people quit at the first sign of failure because they think its too hard or they think that they can’t make it. Napoleon Hill said, “Failure cannot cope with persistence.”

The Key to Keeping Your Goal Momentum is

Remember, failure is only permanent when you have accepted it as your reality. You must refuse to quit until you achieve the results that you desire. Perseverance will move you through those trying times that make the average person quit. You and I are not average. We must refuse to quit until we succeed. A relentless effort is the key to achieving your desired goals. Never stop doing what you did to experience success. Yet, so many people will get lazy or comfortable and they will slack here and there. It doesn’t take much slacking to give you a major setback. In my case, it was just two meals. Those two meals cost me 25% of my progress. You should only change your approach if you don’t get the results that you desire, not when you experience success. It took me a few days to lose the five pounds that I had so quickly gained back. I went back to doing the right thing and I was reminded of what it takes to achieve your desired goals.

1. You must refuse to quit until you achieve the results that you desire. Be prepared to handle setbacks along the way. Use perseverance to get you through those difficult times that will make the average person quit.

2. A relentless effort is the key to achieving the results that you desire. You must take massive action until you make it happen.

205.8 lbs. on 9/23/2009                           186 on 10/11/2009

Join me and Fight Against Fat. Get in the best shape of your life. It will make you feel incredible.

Fight Against Fat Table of Contents

Workout Journal

Updated Before and After Pictures

Hooman Hamzehloui

www.HoomanCan.com

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A workout journal is a wonderful tool to use because it allows you to keep track of your progress. By using this journal, I can look at what my previous workouts so I know exactly what I have to do to push myself a little harder and farther every time I work out.

Before and After Pictures

Here is my workout journal.

DISCLOSURE: EVERYONE NEEDS TO WORKOUT AT THEIR OWN PACE. THE IMPORTANT THING IS THAT YOU DO SOME FORM OF EXERCISE AT LEAST 3 DAYS A WEEK.

Wednesday 9/23/09 abs & shoulders & legs

crunches 4 sets of 15

leg lifts 4 sets of 10

shoulder on GymFlex gym

upright row 3 sets of 20

shoulder press 6 sets of 15

front raises 3 sets of 10

legs on GymFlex

squats 5 sets 20, 18, 16, 14, 12

Thursday 9/24/09 back & biceps

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps on  GymFlex gym

standing curls 7 sets (3 sets of 12 & 4 sets of 10)

Friday 9/25/09 cardiovascular

45 minute bike ride

Friday 9/25/09 cardiovascular

swimming 112 laps

Saturday 9/26/09 chest & triceps

chest

4 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

4 super sets decline bench

decline dumbbell press      40 lbs.

decline dumbbell fly           20 lbs.

closed grip bench press on GymFlex 5 sets 20, 18, 16, 14, 12

triceps on GymFlex

lying triceps presses 4 sets 20, 18, 16, 14,

lying triceps presses incline 4 sets of 16

Sunday 9/27/09 swimming, legs, and abs

100 laps in the pool

bicycle crunches 5 sets of 15

crunches 3 sets of 15

leg lifts 3 sets of 15

back raises 3 sets 15, 12, 12

squats on Bosu ball 3 sets 20, 16, 12

GymFlex squats 3 sets 16, 16, 10

calf raises 4 sets 18, 18, 15, 12

bicycle crunches 3 sets of 10

crunches 3 sets 12, 10, 10

Monday 9/28/09 shoulders

GymFlex shoulder press 3 sets of 12

GymFlex lateral raises 3 sets of 10

GymFlex upright row 3 sets of 10

GymFlex front shoulder raises 3 sets of 10

Wednesday 9/30/09 back & biceps

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps on  GymFlex gym

standing curls 7 sets (3 sets of 12 & 4 sets of 10)

Thursday 10/1/09 chest & triceps & abs

chest

4 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

4 super sets decline bench

decline dumbbell press      45 lbs.

decline dumbbell fly           20 lbs.

reverse grip bench press on GymFlex  2 sets of 15

closed grip bench press on GymFlex 6 sets of 15

triceps on GymFlex

laying triceps press 7 sets of 15

bicycle crunches 4 sets of 15

swiss ball crunches 4 sets of 15

punches with 3 lbs. weights 4 sets of 60

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

Friday 10/2/09 day off

Saturday 10/3/09 shoulders & legs

shoulders

shoulder press 3 sets 16, 14, 15

bosu ball lateral raises 10 lbs. dumbbell 3 sets 0f 10

GymFlex upright row 3 sets 16, 14, 15

front raises 3 sets of 10

punches with 3 lbs. weights 3 sets of 60

legs

bosu ball squats 3 sets of 12

GymFlex squats 3 sets 16, 14, 15

bosu ball lunges 3 sets of 10

Sunday 10/4/09 Cardiovascular & abs & back & biceps

swimming 132 laps

bicycle crunches 4 sets of 15

swiss ball crunches 4 sets of 12

back raises bosu ball 4 sets of 15

leg lifts 3 sets of 15

back on M2 Inspire gym

3 super sets

3 x 40 reps = 120 reps

lat pulldown 7 x 10 reps

mid row         5 x  10 reps

chin ups        6 x 10 reps

seated row    7 x 10 reps

biceps

3 supersets

dumbbell curls 20 lbs. x 8 reps

GymFlex straight bar  x 12 reps

Monday 10/5/09 cardiovascular workout on bosu ball for 40 minutes

This is an awesome workout. I will video this and show you. Get a bosu ball quick and it will kick your butt.

Tuesday 10/6/09 chest & triceps & abs & cardiovascular

chest

3 super sets decline bench

decline dumbbell press      45 lbs.

decline dumbbell fly           20 lbs.

3 super sets flat bench

flat bench dumbbell press 45 lbs.

flat bench dumbbell fly      20 lbs.

reverse grip bench press on M2 Inspire gym  3 sets 7 x 10, 7 x 10, 8 x 10

closed grip bench press on GymFlex 3 sets of 25

M2 triceps press down 4 x 10 x 3 sets

lying triceps presses on GymFlex 4 sets of 20

closed grip bench press 10 reps straight into triceps presses 10 reps then 10 closed grip bench press 10 reps then triceps presses 10 reps then 15 reps closed grip bench press and finally 15 triceps presses = 70 reps for my last set.

ran 2 miles

250 crunches

50 bicycle crunches

Wow, I got some crazy training in on this day. I rest very little in between everything so it makes it more intense.

triceps on GymFlex

laying triceps press 7 sets of 15

Wednesday 10/7/09 swimming

1 hour swim

Thursday 10/8/09 swimming & abs

100 crunches

1 hour swim

I have now switched to a full body workout. It is incredible because it is a very high intensity workout designed to burn fat while adding strength and endurance.

The Beautiful thing is that it only takes me 40 minutes to finish after my warm up. It makes you feel incredible afterwards. Only time will tell so keep up with my progress.

Friday 10/9/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Dumbbell Bench Press 45 lb. x 10 reps

Seated Row on M2         5 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  20lb. x 10 reps

Lat Pulldown on M2      7 x 10 reps

Dumbbell Shoulder Press 20 lb. x 10 reps

EZ Bar Curls on M2        6 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Chin Up on M2                  7 x 10 reps

Calf Raises on GFT          10 reps

Reverse Bench Press on M2 7 x 10 reps

Times 3 sets

Saturday 10/10/09

swimming for 1 hour

Sunday 10/11/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  7 x 10 reps

Decline Dumbbell Bench Press 45 lb. x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      7 x 10 reps

Decline Bench Dumbbell Fly  20lb. x 10 reps

Dumbbell Shoulder Press 20 lb. x 10 reps

EZ Bar Curls on M2        7 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 10 reps

Calf Raises on GFT          10 reps

Reverse Bench Press on M2 7 x 10 reps

Upright Row on M2         7 x 10 reps

Times 3 sets in 42 minutes

Monday 10/12/09

Swimming 1 hour

Core training and abs

Tuesday 10/13/09

3 mile run

Wednesday 10/14/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  8 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  20lb. x 10 reps

Lat Pulldown on M2      8 x 10 reps

Dumbbell Arnold Shoulder Press 20 lb. x 10 reps

Calf Raises on GFT          10 reps

EZ Bar Curls on M2        8 x 10 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 10 reps

Reverse Bench Press on M2 8 x 10 reps

Dumbbell Shrugs                   40 lb. x 10 reps

Times 3 sets in 29 minutes

Thursday 10/15/09

3.5 mile run

45 minutes core training and abs

Friday 10/16/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Flat Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  9 x 10 reps

Squats of GymFlex         10 reps

Flat Bench Dumbbell Fly  30lb. x 8 reps

Lat Pulldown on M2      9 x 8 reps

Calf Raises on GFT          10 reps

Shoulder Press Dumbbell 30 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 8 reps

Reverse Bench Press on M2 8 x 8 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 32 minutes

Saturday 10/17/09

45 minutes core training and abs

swimming 1 hour

Sunday 10/18/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  9 x 10 reps

Flat Dumbbell Bench Press 45 lb. x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      8 x 8 reps

Incline Bench Dumbbell Fly  30lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Skull Press on GFT 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 8 reps

Reverse Bench Press on M2 8 x 8 reps

Dumbbell Shrugs                   45 lb. x 8 reps

3 sets in 29 minutes

Monday 10/19/09

3 mile run

45 minutes core training and abs

Tuesday 10/20/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Dumbbell Bench Press 45 lb. x 10 reps

Chin Up on M2                  8 x 10 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      7 x 10 reps

Flat Bench Dumbbell Fly  30lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Shoulder Press Dumbbell 30 lb. x 8 reps

EZ Bar Curls on M2        8 x 10 reps

Triceps Press Down on M2 Gym 4 x 10 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         7 x 10 reps

Reverse Bench Press on M2 8 x 10 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 39 minutes

Wednesday 10/21/09

3.5 mile run

45 minutes core training and abs

Thursday 10/22/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Chin Up on M2                  8 x 10 reps

Flat Bench Dumbbell Press 45 lb. x 8 reps

Squats of GymFlex         10 reps

Lat Pulldown on M2      8 x 8 reps

Incline Bench Dumbbell Press  45 lb. x 8 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 8 reps

EZ Bar Curls on M2        9 x 8 reps

Triceps Press Down on M2 Gym 5 x 8 reps

Closed Grip Bench Press On GFT 10 reps

Seated Mid Row on M2         8 x 8 rep

Flat Bench Dumbbell Fly  20 lb. x 10 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 21 minutes

Friday 10/23/09

took a day off

Saturday 10/24/09

8:00 a.m. 5 k run for charity

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

Incline Bench Dumbbell Press  45 lb. x 8 reps

Chin Up on M2                  9 x 8 reps

Squats of GymFlex         8 reps

Flat Bench Dumbbell Press 45 lb. x 8 reps

Lat Pulldown on M2      8 x 8 reps

Closed Grip Bench Press On GFT 10 reps

Calf Raises with dumbbells 40 lb x 10 reps

Arnold Shoulder Press Dumbbell 20 lb. x 10 reps

dumbbell curls 20 lb. x 10 reps

Triceps Press Down on M2 Gym 5 x 8 reps

Seated Mid Row on M2         8 x 8 rep

Flat Bench Dumbbell Fly  30 lb. x 8 reps

Dumbbell Shrugs                   45 lb. x 10 reps

3 sets in 31 in minutes

Sunday 10/25/09

45 minutes core training and abs

Monday 10/26/09

Total Body Workout

The following exercises are  a circuit and I consider them 1 set. I do 3 sets with about 2 minutes rest each set.

I changed my workout around a little bit. This workout kicked my butt big time.

Flat Bench Dumbbell Press 45 lb. x 10 reps

Chin Up on M2                  9 x 10 reps

Dumbbell Squats into shoulder press 30 lb. x 8 reps (does two of my exercises in one killer exercise wow)

Incline Bench Dumbbell Press  45 lb. x 10 reps

Bent over two arm dumbbell row 30 lb. x 10 reps

Dumbbell power squat into shoulder shrugs 35 lb. x 8 reps (This exercise allows me to add another leg exercise while doing calf raises and shrugs in one exercise. Wow hard.)

dumbbell curls 20 lb. x 10 reps

Flat Bench Dumbbell Fly  20 lb. x 10 reps

Dumbbell Single-leg Romanian Dead lift 20 lb. x 8 reps each leg (Another grueling exercise that I tried for the first time. Love it.)

Lat Pulldown on M2      8 x 8 reps

Upright Row 8 x 10 reps

Triceps Press Down on M2 Gym 4 x 10 reps

3 sets in 43 minutes (One of my best workouts yet. Google any of the exercises that you might not know about. I will soon put some examples up.)

Tuesday 10/27/09

Table of contents for Fight Against Fat the Series

Hooman Hamzehloui 2009

www.HoomanCan.com

Follow me on Twitter

My fight against fat is going well. I may have won a little battle, but its going to be a long war. Last time I tried to fight fat, I had a little progress and went from 205 down to 185. I didn’t stay committed so I ended up failing big time. This time failure is not an option. I am in it to win it. I challenge you to join me and live a healthier lifestyle. Lets fight against fat together. LETS GO BURN SOME FAT.

Fight Against Fat The Series Table of Contents

Part 1 My Personal Battle With Obesity

Part 2 13 Health Consequences Associated With Obesity

Hooman Hamzehloui 2009

www.HoomanCan.com

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What’s Wrong With Being Overweight? These are 13 Health Consequences Associated With Obesity

1. Increased Health Risk of Premature Death

2. Cardiovascular disease (mainly heart disease and stroke) which is already the world’s number one cause of death, killing 17 million people each year.

3. Diabetes which has rapidly become a global epidemic. WHO projects that diabetes deaths will increase by more than 50% worldwide in the next 10 years.

4. Musculoskeletal disorders – especially osteoarthritis

5. Cancers (endometrial, breast, and colon)

6. Hypertension (high blood pressure)

7. Dyslipidemia (high total cholesterol or high levels of triglycerides)

8. Liver and gallbladder disease

9. Sleep apnea and respiratory problems

10. Osteoarthritis (degeneration of cartilage and underlying bone within a joint)

11. Gynecological problems (abnormal menses, infertility

12 and 13 are from www.AnnCollins.com

12. Psychological and Social Effects of Obesity

Emotional suffering may be one of the most painful parts of obesity. American society emphasizes physical appearance and often equates attractiveness with slimness, especially for women. Such messages make overweight people feel unattractive.

13. Attitude to Obesity and Severe Overweight

One obesity study asked severely obese persons to take a forced-choice questionnaire. That means, they had to make a choice between being at their present weight or having some other given illness. The results were astounding. Although there were some variations, every obese person said that they would rather be blind or have one leg amputated than be at their present heavy weight. Most interestingly, every person would rather be a poor thin person than be a morbidly obese millionaire.

Are you obese? Find out for yourself by checking out your body mass index now.

Body Mass Index Categories

Normal weight = 18.5-24.9

Overweight = 25-29.9

Obesity = BMI of 30 or greater

The Great News is

Its never too late to make the lifestyle choice of living healthy. Everyone can make a little time for themselves when it comes to exercising for your health. You can walk, you can swim, you can enjoy a little gardening. Whether your doing a 100 push ups every other day or going on a small run 2 -4 times a week, it is easy for anyone to exercise. The rewards from exercising are amazing. Not only will you enjoy better health but you will feel motivated and energized. You just have to have the desire to do it. Well, when I hit 205 pounds, I quickly got the desire to exercise again. Join me and lets fight the battle against fat. Lets choose to take care of our bodies so we can live long and strong. Start a health movement among your friends and family. Lets take action now.

Here is a very useful link for those who desire to make this change.

Here is the table of contents for Fight Against Fat the Series

Hooman Hamzehloui 2009

www.HoomanCan.com

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Obesity Pandemic

There’s a deadly battle going on in the world today that is just taking the life out of the world’s population. The devastating affects of this battle are horrifying to say the least. According to the World Health Organization (WHO) there are over 1.7 billion overweight people worldwide. People who are obese (BMI greater than 30) have a 50 to 100 percent increased risk of premature death from various causes compared to individuals with a healthy weight. Anyone who is overweight is putting their lives in serious danger. Are you at risk?

This Battle is Only Getting Worse

The obesity pandemic is something that has the World Health Organization very concerned. Worldwide, 40% of men and 30% of women are now overweight, and 24% of men and 27% of women are obese. They project that by 2015, approximately 2.3 billion adults will be overweight. Adults and children are eating more than ever and they are just not exercising enough. Their chances of serious health problems increase progressively as their body mass index (BMI) increases. Its almost like people are killing themselves slowly with every bite they eat.

I Don’t Have to Worry About my Weight

I want to make you fully aware that there is not much space between physically fit and obesity. My entire life I was always in great shape and I never had to worry about my weight. I would workout often and I would eat healthy foods. Unfortunately because of my busy schedule, I started to miss some workouts here and there. Before I knew it, I was thirty pounds overweight and in the worst shape of my life. I didn’t realize that my workout routine had become a routine of missing workouts. My clothes were getting tighter as denial prevented me from taking action. Suddenly I was 205 pounds and obese according to body mass index charts. It happened so fast I couldn’t believe it. Can you relate to what happened to me?

Danger Hooman, Danger

Not only did I look bad compared to my old physique, but I put myself into serious danger. My BMI of 30.4 had me in a position of risk that I couldn’t afford to take. Not only did I have to make a change, I had to make a lasting change. Last year I failed at a previous attempt to achieve my desire weight of 165. I started experiencing results but after getting down to 185, I lost my focus and dedication which led me to balloon back up to that dreaded 200 pound plus number. I decided that nothing was going to stop me from achieving my goal this time around. I wasn’t going to make the same mistakes that prevented me from accomplishing my goal. I couldn’t believe what happened next.

Think it, Believe it, & Then You Will See it

The universe answer my thoughts with unbelievable urgency. A company called GymFlex Fitness asked me to appear in their infomercial for the upcoming launch of their GymFlex Transformer so I could motivate people to commit to making a healthy lifestyle choice. This GymFlex Transformer is incredible. After meeting with the owners, we both believed that by networking together, we could inspire people to make an empowering lifestyle choice that would better their minds, their bodies, and their lives. They provided me a GymFlex Transformer so I could get started with reshaping my body in time for the taping of the infomercial. The pressure to succeed is on because I am not going to let myself down this time around. I am determined to make it no matter what happens along the way. I will be documenting my journey by sharing with you everything from my diet to specific details from my workout schedule. I will be taking before and after pictures so we can analyze my progress. I know I am going to have the determination and discipline to achieve my goal of getting to my desired weight of 165 pounds. I am very excited about the challenge that I have in front of me. However, I really don’t look at it as a challenge. I look at it as a lifestyle choice that is going to allow me to enjoy a level of fitness that will give me countless benefits in many areas of my life. I challenge you to commit to this healthy lifestyle. Being just a little overweight can put you in major danger of bad health. Are you in or are you out?

Table of contents for Fight Against Fat the series

Hooman Hamzehloui 2009

www.HoomanCan.com

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