TapouT XT Week 7 Recap

This week was a chance to spice things up a little.  By now you've done all the workouts, but that doesn't mean you can't have some fun.  Is there an exercise that you're not too crazy about doing?  For me that is the Rope moves in Cardio XT.  See how I've changed it up a little so now it's one of my favorites.

As you're probably finding out, it's not the workouts that are hard it's the diet.  How do I know this besides my own personal experiences?  Google 'diet plan' and you get 122 million search results.  Do the same for 'workout plan' and you get 50 million.  It makes sense that there are more than twice the number of references.  Your diet and nutrition plays a major role in how successful you are in achieving your goals with TapouT XT.

Tapout XT Week 7 Favorite Exercise

This week the favorite exercise comes from Cardio XT.  I've pulled from my Krav Maga background and decided to change things up a bit.  Originally it is the Rope & Sprawl, but I've modified the Rope piece to a Hammer Strike.  Now it's Hammer Strike & Sprawl.  If you're not familiar with doing a Hammer Strike the  video below will show you how to do it.

The exercise is 4 Hammer Strikes (alternating right and left strikes) then Sprawl.  Keep the normal stance you would have with the Rope & Sprawl. With the Hammer Strike move you will still contract your abs.

Once you become familiar with the move don't be afraid to pick up the pace a little.

Diet Tip

I can't stress enough that you should look at TapouT XT as a chance to change the way you eat and not some "diet."  Making a substantial change like this is not easy.  Tracking what you eat during the day is essential.  You might want to think about using a app to help you with this.  When looking for an app that would help track calories and nutrition there are a few criteria to keep in mind.

  • FREE - If there were ads that was OK, but the app had to be 100% FREE
  • Have a large database of food for tracking
  • Work on all types of mobile platforms

If you hit these main points, you can modify the app as you need to use it.

My Fitness Pal

My Fitness Pal seems to fit all the criteria above.

  • It is 100% free with no upsale
  • They have over 1 million foods to choose from in their database
  • There is a mobile app for iPhone, Android and Blackberry

Use My Fitness Pal to Track Your Nutrition

Setup is pretty straight forward, just enter some personal information.
  • Current Weight
  • Goal Weight
  • Height
  • Gender
  • Date of Birth
  • Country
  • Zip
  • Your normal every day activities
  • How many time you workout per week
  • How fast you want to lose the weight

You'll get a Daily Calorie Goal that will subtract down as you enter food you've eaten.  You will get calories back as you log your exercise.

My Fitness Pal Setup Page

TapouT XT Modifications

During the setup for the number of times a week you plan on exercising, you should use 6 time for 45 minutes.  The TapouT XT workouts are usually 45 - 50 minutes long so use the lower number.  This is just for estimating anyway so it doesn't need to be precise.

If you decide to track your exercise, I've been using "Judo, karate, kick boxing, tae kwan do" under Cardiovascular for the exercise.

Add and rename your meal by going under Setting in the Food tab.  I've change mine to include a Morning Snack, Afternoon Snack and "Dessert?".

Remember, use this tool how you want.  If you want to just track your food and not log your exercise, do that.  If you don't like using an app and like to write stuff down on paper, then do that.

I've started to use this tool myself if you want to join me.

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