I implemented the 300 workout into my weekly workout routine about 14 months ago and have achieved great results ever since. By following this routine, I have been able to significantly decrease my body fat percentage and significantly increase my lean muscles as well as get a lot stronger.

The 300 workout was first introduced to the general public in Men’s Health magazine and the workout was inspired to help the actors from the movie 300, get in the best shape of their lives for the movie. The workout is comprised of 7 sets with 6 different exercises totaling 300 reps in the following order.

1. Pull Ups – 25 Reps

2. 135 Pound (60 Kg) Deadlift – 50 Reps

3. Pushups – 50 Reps

4. 24 Inch (0.6 Meter) Box Jumps – 50 Reps

5. Floor Wipers – 50 Reps

6. 35 (15 Kg) Pound Dumbell Clean & Press – 50 Reps

7. Pull Ups – 25 Reps

This workout is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The goal of this workout is to try and complete it as fast as possible and therefore you will want to take as few breaks as possible. The fastest time by one of the actors in the movie 300 was 18 minutes. This is a very challenging time to beat and it would be questionable if the actor who completed it in such a time, even took a break at all during the 7 set marathon!

Therefore, in order to improve, keep the weight and volume the same each time you perform this workout and always strive to try and beat your personal best time. This is an advanced workout so for beginners and intermediates, you can do less reps until you build up to the advanced level and number of reps. The important thing to follow is the format of the workout and continually progress from one exercise to the other by taking as few breaks as possible.

1. Pull Ups – 25 Reps

Begin the workout by trying to complete 25 reps of pull ups. If you have trouble with pull ups, you can use the Assisted Pull Up Machine to counter balance your weight and make it easier until you are able to pull up your own weight.

2. 135 Pound (60 Kg) Deadlift – 50 Reps

Next, place a plate on each side of an Olympic Bar and try and perform 50 deadlifts in any combination of sets.

3. Pushups – 50 Reps

Following deadlifts, immediately start doing push ups. Do as many sets as it takes until you reach 50 reps. You can also vary your hand position in order to target different muscles. Having your hands closer together will enable you to focus more on your triceps. Having your hands father apart will enable you to focus more on your chest.

4. 24 Inch (0.6 Meter) Box Jumps – 50 Reps

In order to develop explosive strength in your lower body, set up a two foot box and jump on and off the box for 50 reps.

5. Floor Wipers – 50 Reps

Floor wipers are the most challenging part of this workout. Set up a mat on the floor for sit ups. Take the 135 pound Olympic Bar that you used for deadlifts and set it over the mat. Lay down and hoist the 135 pound Olympic Bar over your body as if you were doing bench press. Hold the Olympic Bar above your body and do a leg lift first touching the left plate on the Olympic Bar with your feet, then bring you legs back down to the center position, hold for a moment and then do another leg lift touching the right plate on the Olympic Bar. Repeat this process for another 49 reps. This is a very challenging exercise that requires you to stabilize the Olympic Bar over your body while you attempt to do 100 leg lifts. When done correctly, it is one of the best ab development exercises.

6. 35 Pound (15 Kg) Dumbell Clean & Press – 50 Reps

Place a 35 pound dumbell in your right hand. Lift the dumbell from the floor, clean it to your shoulder, press it over your head and bring it down to your shoulder. Perform this exercise for 25 reps on your right arm and for 25 reps on your left arm.

7. Pull Ups – 25 Reps

Complete the 300 workout by performing another 25 reps of pull ups in however many sets it takes to achieve this. Prior to starting this workout, make sure you stretch and are well warmed up. Don’t forget to set up all the equipment prior to starting the workout so you can move from one exercise to another and don’t forget to time yourself so you have something to focus and improve upon the next time you do this workout.

Workouts like the 300 workout are circuit training workouts. Circuit training workouts are the best way to build muscular endurance and muscle strength and are the most important workout programs to follow and perform if you wish to get a ripped, strong and powerful athletic body. Its also very important to vary your circuit training workouts as your body adapts very quickly. For maximum results, you want to make sure your body is always in a state of shock and therefore you want to ensure that you continually change up your circuit training workouts so your body never gets a chance to adapt. For information on a 90 day step by step circuit training workout and nutritional program filled with over 60 circuit training workouts and nutritional information designed to get you ripped, burn fat and build muscle, click on the previous blue text.

Get Ripped Strong & Powerful in 2010 With the 300 Workout

A lot of people wonder whether they should do their cardio before or after weights. There really isn’t a simple answer to this question. Depending upon your personal situation or fitness goals, there are a couple of variables that will influence the answer of whether you should do cardio before weight training or cardio after weight training. Perhaps the number one, biggest influence in this answer is your individual fitness goals. This will be determined by whether you want to train to gain strength, if you want to lose weight or if you are looking at improving your overall health, all of which will influence whether it is more important to do your cardio before or after weights.

Aside from the goals you want to achieve in your fitness workout regimen, there are other things to consider that will determine which order you should do your cardio and your weight training.

#1 – Intensity – Are you doing an aerobic activity that it HIIT or high intensity interval training, or are you working out at a stead rate of cardio? Beyond that, are you doing heavy lifting, high rep training or low rep training to the point of failure?

#2 – Duration – Are you doing a marathon-style cardio workout or a short and intense workout?

#3 – Conditioning – Think about how your muscles feel after you do weight training and cardio. Which exercise tires your muscles out more?

#4 – Motivation – Do you have a personal preference as to which exercise you want to do first? This could be determined by how focused you are throughout your workout from beginning to end.

In a small study that was conducted by Brigham Young University involving 10 men, it was determined that doing weight training after cardio was the most beneficial method. Here is a rundown of the findings from that study:

* When cardio is done before weights, the body’s EPOC or caloric “after burn” effect was at its highest rate. * It is much more difficult physiologically to do a cardio workout after weight training, than it is to do your cardio work before weights. * The result of the study was that it is better to do aerobic exercise before weight resistance exercise if you will be combining both workouts into one session.

Unfortunately, this study was only conducted on 10 individuals, so it isn’t a hard fast finding by any means. While there are benefits to doing cardio exercise before weight training, there is a lot of doubt raised on whether or not fat truly is burned at a higher rate using this method.

When you think about it, it’s very practical to do your cardio exercise after weight training. It is very beneficial for your energy level to be at its highest rate when you are lifting weights. It requires a lot of mental focus and physical coordination to successfully do weight training. A bulk of most cardio workouts involve the legs, making it extremely difficult to be able to do sets of heavy squats following a 45-minute cardio workout. However, the opposite can also be true, as trying to get an aerobic cardio workout after doing sets of heavy squats would be very difficult as well.

In my experience I believe it is best to do cardio after weights or, if possible, split your cardio and weight training into different workout routines, however here are some suggestions to help you determine your own best order:

* To Increase Muscle – It is recommended that you do cardio after weight training so your energy will at peak levels during the weight training portion of your workout.

* To Improve Cardio Endurance – It is recommended that you do a cardio workout before weight training so you can focus your highest energy during the cardio phases and max out your marathon or HIIT workout training.

* To Burn Fat – Six of one, half a dozen of the other! When you are wanting to burn fat there are even more factors to consider, such as burning more calories during a longer cardio routine versus a rigorous weight training routine that might tire you out even faster. However, if you are advanced in your exercise routine, you could do a series of resistance training followed by cardio to help maximize fat burning due to an accelerated release of fatty acids and HGH into the bloodstream. * To Improve Health – If your goal is to improve your overall health, there is no difference in the order that you do your weight training and cardio.

There are so many factors that influence the outcome, which is why there really is no simple answer to the question of doing cardio before or after weights. Doing cardio work before weight training will increase your cardio endurance, however doing cardio work after weight training will help you to bulk up the size and strength of your muscles. This is why it is important to think about your individual goals and make a decision based upon what will help you achieve your goals as efficiently and effectively as possible.

Cardio Before or After Weights

i have been doing sit up and all that stuff for about 4 months now and have seen little change. now i do not eat 100% the best for it but for doing 300 a day i think i should see something. not going for the picture perfect ab's i know i can't get them do to my diet BUT my question is can you over work your abs? guess would it be like weight lifting to much to the point that you would not see any thing just because those muscles never get a chance to rest? 300 sit ups a day i do normaly take sat and sun off

Well you have to burn fat off your stomach too. I suggest running i've been doing it for a while and it works your abs rlly fast and has great results

there are a few reasons this isn't working…

1) spot reducing doesn't work, you cannot just work out your abs and get nice abs, it just doesn't work. when you work out you burn calories, you do not choose where the fat these calories burn comes from, your body does. Also, just situps dont burn much calories.

2) you do the same thing. your body adjusts to a workout routine after 6wks, at this point if you are doing the same workouts or the same workouts in the same order it will stop doing anything for your body

3) situps do not target every ab muscle, there are your side ab muscles, top, bottom, and underneath, you must work each one to get good abs.

4) if you have fat on top of your abs you need to do cardio as ab exercises build the ab muscle (making them thicker) but do not burn the fat off (if your routine was including many ab moves and changing each 6wks you would build ab muscle, you would poke and be a little harder underneath the fat, and your side view would show you looker thicker, because the muscle builds but builds under the fat, cardio burns away the fat)

5)eating. it matters. drink lots of water, retaining water will make you bloated looking and the only way to not retain is to drink lots consistently.

Over doing ab workout?

Generally teens are in regular want to loss weight or gain muscle. They always want to look better. To serve the purpose they can do some exercises and also take nutritional food but above all they need to take some supplement, which can prove as beneficial to their health as well. Usually teenagers don’t need any supplement if they are devoid of drug, alcohol and other bad habits. All they need is to work hard and take food properly. But to get the faster result one can take some supplements. However one has to choose the right one for oneself.

While choosing, one has to take care that supplement that causes problem to the natural growth of the hormones should not be taken. On the other hand it can also cause some real problems and can damage the body.

Important supplements for under 16 years

There are some protein products, which are used as supplements for the teens under the age of sixteen years. Protein is usually made of amino acid that is very important rather basic ingredients for building muscle. An ordinary pupil weighing 150 pounds has to take 150-300 gms of protein in a day. Protein bars and shakes are often regarded as commodious and they also provide protein of higher quality. Protein can get in different forms such as egg, soy, whey and also Casein. Whey protein is essential as post workout supplement as that is the ideal time when the body needs protein most. Casein protein can be taken before going to bed as because it is often digested very slowly. Egg protein gives a good release of amino acid in the body. Multi-Vitamins are another supplement that can be called as mandatory for the best result in muscle mass.

For the age group of 16-19 years

Creatine is the important supplement that works for the people of this age group. This usually helps in muscle growth. Creatine is rather safe and also effective for the first time user. This supplement increases the ATP accessibility and thus helps in lifting more weights. If someone is taking it for consecutive 4 weeks and giving a break of 2 weeks he or she will get the best result. Some of the variety of creatine can be mentioned as liquid creatine, pure creatine monohydrate and micronized creatine, etc. Glutamine can also be taken as important amino acid supplements for teens. But Glutamine should not be taken along with creatine. Glutamine can be taken at the time of pre workout while creatine in post workout.

Some other important supplements for teens are Anabolic Flavonnes, Amino acid and BCAAs, Nitric Oxide or NO, ZMA, HMB, and also there are other supplements as well.

Useful Supplements for Teens

hey guys, i am 5"9 160 pounds. i want to be completely ripped so i have to lose 15 pounds. below is my eating schedule, will it work? im eating very low calories, low fat and carbs but high amount of protein. plus excersise

breakfast(7:30)- protein shake with a banana

snack(9:45)- 3 dates(fruit)

lunch(11:30)- 1 cup of low fat cottage cheese with bluebberies, and strawberries

snack(2:00)- apple

workouts from 3:00 to 4:00

dinner(5:00)- protein shake

so i am having 1000 calories each day and i am burning 300 from working out. my protein intake is 90 grams a day, fat intake is 10 grams a day, and my carbs come from fruit which isnt much. will i be able to lose the weight?

You will probably lose weight, but this is not a very healthy. Instead of the protein shakes you should have some real food. Try some whole grain toast w/peanut butter along with your banana for breakfast. For supper have a small portion of meat/chicken/fish along with lots of veggies.
Better to do it in a healthy way and keep the weight off. And have a lifestyle diet that you can stick with.
Best of luck.

My entire diet plan made out, plz comment?

I really want something that will kick my butt. Anything goes. Right now, I'm currently thinking of doing the '300 workout' (the workout the actors did from the movie 300). Google it if you don't know too much about it and tell me what you think. thanks

What's a good TOTAL body workout that will make me sore ALL OVER the next day?

i have a gorgeous vintage black velvet dress that i want to wear – maybe as an old fashioned movie star, but what else to wear with that? (i have black peep toe pumps that would probably be cute) or i was think about being a spartan (like in 300) – any ideas how to do that? i'm 16, female, so any other cute ideas – i'm going to a party with friends. any ideas?

Halloween costume help?

Today I did the 300 movie workout. You might have heard of the 300 workout from the 300 movie promotions. The actors trained hardcore, using kettlebells, weights, bodyweight, tires, and more.

The 300 workout is a challenging 300 repetition workout put together by a trainer for the lead actor in the 300 movie. This isn’t how they did their workouts…it was just a test of his strength-endurance.

Here’s the workout…all exercises are done without rest. Just go, go, go.

Deadlifts with 135lbs – 50

24-inch Box jumps – 50

1-arm 36lbs Kettlebell Clean n Press – 50 reps

One actor, Andrew Pleavin, completed the workout in 18:11.

Remember, he didn’t practice this workout…and neither did I.

My butt was kicked by a hollywood actor. It was a brutal workout, starting out strong and slowing down, finishing at a crawl. And I don’t plan on doing that any time soon, or really, ever again.

Obviously this is an advanced workout…you shouldn’t do it unless you are as fit as a college athlete.

Fortunately, this can easily be changed. Appropriate exercises should be subbed in, and you should drop down to 100 total reps – or as .: recommends – 4-6 exercises of 15-25 reps each.

For example, you might do a 150-repetition workout – this is great for a man with moderate fitness:

10 close grip pushups

An intermediate woman could do a 100 rep workout:

Those are some challenging workouts. Work with a trainer to come up with other ideas. And always, train safe.

Want a Challenge? The 300 Movie Workout

Are you wondering how you will manage to keep to a fitness schedule on top of everything else in your life? Unfortunately, as you get older, it will become even harder to find time to go to the gym, as well as exercise at home. At the same time, a slowing metabolism will cause you to put on weight. In addition, lack of exercise will also increase the kind of harmful strain that will lead to arthritis and other joint related issues.

Today, the best weight workout only requires half the time of a conventional routine. In addition, Max Workouts will also give you an opportunity to achieve all of your fitness goals. Regardless of whether you are looking to improve cardio health, or endurance, this workout will give you a solid basis for long term wellness. Even if you are currently obese, this Max Workouts will have you looking fit and trim in no time.

Each year, people spend millions of dollars trying to find the best weight workout. That said, video tapes, weights, and machines will not take the place of a handful of exercises carried out in the right order. This is one of the main reasons why Max Workouts is one of the best formulas available.

If you are just starting out in life, this is the most important time to develop and maintain good exercise habits. In most cases, you may not gain the information that you needed from high school and college classes. On the other hand, today you have an opportunity to make use of a program that will always fit into your schedule, and ensure long term good health. Why wait another day to work with an exercise program that will enable you to enjoy wellness for the rest of your life?

The Best Weight Workout For Men

The following information was released by the U.S. Air Force Air Material Command:

by Brandice J. O’Brien

72d Air Base Wing Public Affairs

Tinker celebrated a significant “half-time” accomplishment May 17. Phase one of the low-rate initial production of the Block 40/45 modification project was finished on the first AWACS 30 days ahead of schedule.

The Block 40/45 modification is a $2.9-billion initiative to upgrade the computer system, ground systems and infrastructure. Replacing the aircraft’s physical computer equipment began in November in conjunction with routine programmed depot maintenance.

Approximately 300 attendees from the 566th Aircraft Maintenance Squadron, E-3 System Program Office, Electronic Systems Center and Boeing attended the celebration ceremony.

“I’ve got one word for you and that’s ‘teamwork,’” said Maj. Gen. David Gillett, Oklahoma City Air Logistics Center commander. “Without all the cogs in the wheel — the 76th Maintenance Wing, E-3 System Program Office, Electronic Systems Center and Boeing — all pulling on the rope, we wouldn’t have gotten as far as we have. Thanks for the teamwork.”

Col. Cedric George, 76th Maintenance Wing commander, agreed.

“Thank you for letting us share in the day you’ve created here,” Colonel George said. “We are extremely proud of you. It took teamwork to get you here today, and it will take teamwork as you push forward to the difficult phase of software integration and now functional checks. I have every reason to believe you’ll be equally successful.”

Block 40/45 replaces the internal 1970s equipment with commercial off-the-shelf Ethernet/local area network, similar to modern-day office equipment. The first aircraft to be worked is 82-007, a 27-year-old E-3 Sentry.

“The men and women of the 566 AMXS have proven themselves once again,” said Bruno Morf, 566 AMXS director. “Although we have just completed the physical installation of the modification, our team has delivered this aircraft to the functional checkout phase 30 days ahead of what has been referred to as unfeasible, when combining a PDM schedule with a modification installation the size of Block 40/45.”

Tom Ramsey, E-3 System Program manager, said he was initially one of the doubters, preferring to take the less risky option, which wouldn’t combine Block 40/45 work with PDM. But now that has changed.

“I have to admit, I was one of those who was always cautious, but I am truly, truly amazed by how the entire E-3 enterprise has pulled together to get that aircraft out here a month early,” Mr. Ramsey said.

Following the brief ceremony, guests were invited to walk through the aircraft to see the difference for themselves.

“It’s awesome. Look at it; it’s the most beautiful plane here. It’s like a commercial jet — new and clean,” said David Cook, 566 AMXS planning lead for the E-3. “Tinker and Boeing have taken this concept from drawing board to a usable platform that will take the E-3 well into the future to keep supporting the war fighting effort. The professionalism Team Tinker displayed throughout the initial preparation and following installation is second to none.”

Lora Bettis, Depot Supply Chain Management logistics officer with the 848th Supply Chain Management Group, agreed.

“It’s nice to see something tangible for all the hard work,” Ms. Bettis said. “It was a massive improvement and it being done early makes it all worth it.”

Only six aircraft are currently approved to undergo the modification, which is a standard practice in the Department of Defense. Upon completion of the low-rate initial production, or LRIP, the system’s performance will be reviewed, kinks will be sorted out and a full-rate production decision will be pursued in late 2012 to finish the remaining 25 aircraft of the fleet.

The last of the six aircraft will be finished in 2014. The 552nd Air Control Wing will perform an Initial Operational Test and Evaluation from March to June 2012. The last of the remaining 25 aircraft is expected to roll off the line in 2020.

Copyright 2011 States News Service States News Service

   Wire News provided by

<a href="http://www.militaryaerospace.com/index/display/avi-wire-news-display/1424380499.htmltag:news.google.com,2005:cluster=http://www.militaryaerospace.com/index/display/avi-wire-news-display/1424380499.htmlWed, 25 May 2011 22:23:24 GMT 00:00″>FIRST AIRCRAFT IN PHASE ONE OF BLOCK 40/45 MODIFICATION COMPLETED AHEAD OF SCHEDULE