10 Day Athletes Transformation Day Workout – Day 1

Today is Day 1 of my first official 10 Day Athletes Transformation. I have been following the “Athletes Protocol” that this transformation was born out of for over 6 weeks now but figured I would try this one “by the books”. Tomorrow morning will be the end of Day 1 and I am excited to see how I do. I will be drinking shakes and eating small nutritious organic meals to help keep my body fueled while I work out hard and eat clean for these 10 days. My goal is to put on 5 pounds of lean muscle and lose about 5 pounds of fat. This means I will neither lose nor gain weight for the next 10 days. Thank God for my calipers to measure body fat and my scale that does it best to try and tell you your muscle percentage and fat.

I started out well today with a killer workout that comprised of 40 minutes of cardio on the stationary bike. I moved into 12 minutes of tabata alternating between decline sit-ups, incline dumbbell press, and hammer curls. If you have never done tabata training it goes a little something like this. You push yourself as hard as you can for 20 seconds and rest for 10 seconds until you complete eight sets. I chose to alternate between exercises so I had a decline and incline bench set up next to one another with my dumbbells on the floor next to the incline bench and hammer curl dumbbells on the floor in between. I started out doing 25 decline situps and moved right over to 15 reps of incline dumbbell press and then immediately to 15 hammer curls. I repeated this set 8 times and went for about 12 minutes.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; group one had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group two showed much more increase in their aerobic system than group one, and increased their anaerobic system by 28 percent. This showed that high intensity interval training has more impact on both the aerobic and anaerobic systems.

I think tabata is the PERFECT 10 Day Athletes Transformation Workout because it builds muscle AND burns fat. It’s the best of both worlds and you don’t have to work out for an hour and the results are scientifically proven. Add this to the ridiculous nutrition of the 10 Day Athletes Transformation with some extra Master Amino Acid Pattern and I am set up for success. I am about to go eat some sashimi and vegetables as the athletes transformation allows 300 calories per 30 minute of working out and after my tabata I did 30 more minutes of cardio in the steamroom. Slam Dunk!!

Until Tomorrow!!


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10 Day Athletes Transformation Workout

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