Jerome Cunningham's Agility and Sprint Workout for Football Performance

Jerome Cunningham's Agility and Sprint Workout for Football Performance

Football season is upon us, and no matter how fast or skilled you think you are, there's always room for improvement. Tight end Jerome Cunningham has the workout that players of all levels need to enhance their agility and speed for total dominance.

The gridiron is like a second home. Die-hards live for football season, and it means even more to those who are actually down on the field. Players are constantly looking for ways to gain an edge over their opponents—and one of those ways (perhaps the most important) is by improving endurance, agility, and speed.

Football is a fast-paced sport, and the better you can navigate the field, the more of a threat you are. Coaches drool over athleticism. And let's be real—the slowest and least skillful with their feet are gonna be the first to get tackled.

But do you take the time to run the routes, the sprints, and do the recovery work on your own? It doesn't matter when or where you do it, just as long as you do, and tight end Jerome Cunningham prefers to get in shape and sharpen his game under the sun.

"I lean more toward a beach workout when there are sunny days because it's tougher to run on sand than the ground or grass," says the 6-foot-3, 250-pounder, who has played for the New York Giants and Detroit Lions. "It's also less taxing on the joints. There are so many benefits from running on the sand, especially for your leg muscles and foot muscles."

Give Cunningham a 75-degree day, and he's hitting the sand for sure. If you don't live near a beach, or the weather has already turned on you, don't worry—that won't excuse you from this workout. A grass field or indoor turf works just as well, especially if these football drills are new to you. Complete this workout once a week to see the benefits carry over into your football performance.

Equipment you'll need for this workout:

Cones or some object to mark distances

Band or hip circle for glute work

Sled and weights (optional, skill-level dependent)

Warm-Up

"Since it's hard to find solid spots on the beach, I recommend foam rolling at home or on a nice grassy area if you can find one nearby," says Cunningham. "When foam rolling, aim to hit all the main areas: hamstrings, quads, glutes, upper and lower back."

After rolling out, set two cones about 60 yards apart and do some light jogging back and forth. Do it 10 times for a total of around 600 yards.

"We'll follow this up with some band work to ensure the posterior chain is ready to go and a dynamic warm-up," he says. "Your hips, glutes, and hamstrings will play a huge role in this workout, so we will focus on those areas."

Jerome's Beach Workout For Football Performance

With the warm-up now complete, Cunningham usually hits agility first during his workouts. Occasionally, this changes and he'll switch the agility and the main sprint work to give his body a little mix-up.

His agility work is split into two parts: cone drills and running sport-specific football routes.

Cool-Down

You've run your heart out, now it's time for a cool-down!

"I wait around 3 minutes, or whenever my heart rate comes down, then take a light jog back and forth for about 60 yards, like I did in the warm-up," Cunningham says. "This should be extremely light, close to a walking pace."

Finish the workout by stretching your glutes, hamstrings, calves, groin, and quad muscles—recovery is just as important as the workout itself—so you can come back hard for the remainder of your workouts that week.

The game of football is rough and tumble, to say the least, so never neglect taking care of your body when you're off the field—or in this case, the sand!

Sprint Work

4 rounds of eight 60-yard sprints with weighted sled, rest 2 min. between sets

Cunningham recommends that anyone who hasn't used a sled before—especially if you're doing it on the sand—start with body weight and work up to adding weight.

Notes on sprinting:

Don't worry about timing the sprints—just the rest times.

The rest intervals should be 1-2 minutes. Drop 5-10 seconds every week.

Start off with one set of eight 60-yard sprints if you're a beginner.

After about two weeks, work up to 1.5 rounds of eight sprints; so one set of eight and one set of four 60-yard sprints for a total of 12 sprints.

Continue to add around two sprints every week until you reach four rounds of eight as prescribed.

Agility: Football Routes

If you're a veteran, you're likely familiar with the following terms. If you're new or looking for something new to benefit you in another sport, the routes are explained here.

Slant 4x left and 4x right

Out 4x left and 4x right

Go 4x left and 4x right

Post 4x left and 4x right

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Mistake 5: Not Warming Up Properly For Each Day's Training

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Mistake 5: Not Warming Up Properly For Each Day's Training

You simply cannot be a serious athlete, or even a regular gym-goer pushing heavy weights, and think you can get away with skipping warm-ups.

"Take something like a workout with a heavy dose of ring muscle-ups," says Fraser. "I used to jump up on the rings and do a couple muscle-ups when my heart rate was low to get certain body parts warmed up and ready for the workout," he explains. "But now, I take a step back and ask myself what muscles I'm going to use, and which joints are going to take a pounding. Then I'll base my warm-up on exercises that will get those muscles and joints ready and mimic the movements I'm about to do. This way, when I start to get fatigued, my body naturally defaults to those same patterns."

Mat Fraser performing ring dips

Fraser says he used to think of warm-ups as wasting 15 minutes of his time. Now, he knows that if he wants the workout to go well—and feel good enough to do another one after—warming up properly is not something you just wing or skip completely.

"Doing everything in my power to prevent injury and just make sure I feel good before training is super important, but it also makes a huge difference in how I feel going into the next workout," he says

Read More

Mistake 4: Avoiding Proper Movement And Muscle Activation

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Mistake 4: Avoiding Proper Movement And Muscle Activation

"Another thing that helps performance and even recovery is making sure my body is firing properly and the right muscles are activated when I need them to be," Fraser says.

He points out that shoulder, hip, and knee pain can easily throw this out of whack. When the stabilizer muscles aren't working properly, other muscles begin taking over.

"Your muscles get pulled in funny directions, and over time, or sometimes immediately, it causes injury," he says. "I make sure my movement patterns are correct and keep mobility on point so that I am not putting my body into a vulnerable position."

hen you keep the engine running properly by doing regular mobility work and stretching, eating whole foods, and taking your recovery supplements, you lessen the likelihood of getting hurt and make it easier for your body to recover between workouts. Spend time on the little things!

Read More

Mistake 4: Avoiding Proper Movement And Muscle Activation

Mistake 4: Avoiding Proper Movement And Muscle Activation

"Another thing that helps performance and even recovery is making sure my body is firing properly and the right muscles are activated when I need them to be," Fraser says.

He points out that shoulder, hip, and knee pain can easily throw this out of whack. When the stabilizer muscles aren't working properly, other muscles begin taking over.

"Your muscles get pulled in funny directions, and over time, or sometimes immediately, it causes injury," he says. "I make sure my movement patterns are correct and keep mobility on point so that I am not putting my body into a vulnerable position."

When you keep the engine running properly by doing regular mobility work and stretching, eating whole foods, and taking your recovery supplements, you lessen the likelihood of getting hurt and make it easier for your body to recover between workouts. Spend time on the little things!

Read More

Mistake 3: Training Volume That Doesn't Fit Your Needs

Mistake 3: Training Volume That Doesn't Fit Your Needs

The correlation between performance and recovery is a popular topic these days, and Fraser suggests you look not only at what you're doing outside of the gym, but also at your actual training for improvements in this area.

"A big thing that led to better recovery and performance was working on the things I needed to work on," says Fraser. "Doing things exactly the way the top guys in your sport are doing them doesn't mean you will see the same results. Odds are they're doing the things they're doing because that's what they need to work on."

Mat Fraser training with barbell

Fraser suggests you analyze what your own deficits are. Ask yourself how you can get better at them. Then, figure out the volume of work that fits best for you—not someone else. This is where better recovery comes in.

"My recovery improved when I realized volume isn't king for me," he says. "It doesn't really do anything for my performance. I tried to train at the same volume as some of the other guys, and it didn't produce the results I was looking for. Now, I train smarter, which for me means lower volume. That helps keep my body feeling its best."

Read More

Mistake 2: Being Impatient With Progress

Mistake 2: Being Impatient With Progress

"The biggest mistake I see with people who are new to CrossFit is trying to advance too quickly," says Fraser. "Just because you can do a muscle-up doesn't mean you should. Get the fundamentals down pat before you start adding in more complex movements."

Mat Fraser

Fraser sees CrossFitters who can barely perform one strict pull-up get up and swing on the rings, attempting to get their first muscle-up. He sees the same thing with Olympic lifters. Many new athletes are under the impression that advanced barbell complexes are the answer to improvement. Fraser answers that with a big "nope."

You have to know when to pull back on the reigns. Says Fraser: "What you probably don't see is that pro Olympic lifter or CrossFit athlete spending a month's worth of workouts with a PVC pipe in their hands, a month doing nothing but a plain snatch and clean and jerk, solely focusing on technique. Get the fundamentals down before trying to make progressions."

Read More

Mistake 1: Not Getting Enough Sleep

Mistake 1: Not Getting Enough Sleep

Fraser says the biggest thing he would go back and change or tell himself in terms of recovery is to GO TO BED.

"During high school and the early years of college, I thought everyone woke up tired," says Fraser. "I thought being groggy for the first waking hour or two and then pounding down enough caffeine to fully open your eyes was normal. But now I realize how foolish that approach is and how important solid sleep is."

Fraser also points out that just one good night of sleep on occasion won't do much for you. Like all things in fitness, you need to be consistent.

"All the changes I've made in my career added up over time," he says. "They compound over the entire year. So, after getting a good night's sleep, your training the next day might be 1 percent better. One percent over one day isn't going to do anything. But if you continue improving by 1 percent every single day for an entire year, that's when you start to see the results take place in your performance."

Read More

Mat Fraser's Top 5 Training Mistakes to Avoid

Mat Fraser's Top 5 Training Mistakes to Avoid

Mat Fraser is a familiar name even to many people who aren't CrossFit fans. He's an athlete who can be trusted on the topic of recovery, regardless of your path in fitness!

If you haven't noticed, there are no "secrets" to training, per se. There's knowledge on training, nutrition, and recovery—and continuing to build upon that knowledge—but most often, little things keep us from achieving our desired results in the gym. Sometimes we don't even notice these small mistakes in areas such as rest, movement, and programming.

Believe it or not, Mat Fraser, four-time "Fittest Man on Earth" and XTEND-sponsored athlete, has already made some of the same mistakes you're probably making now. Whether you're pursuing CrossFit or some other path to fitness, Fraser is here to steer you in the right direction toward staying healthy, performing optimally, and lengthening your lifespan in fitness.

It's up to you to take control of the variables that could be holding you back. Here are Fraser's five training mistakes to avoid:

Read More

Mat Fraser's Top 5 Training Mistakes to Avoid

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Mat Fraser's Top 5 Training Mistakes to Avoid

Mat Fraser is a familiar name even to many people who aren't CrossFit fans. He's an athlete who can be trusted on the topic of recovery, regardless of your path in fitness!

If you haven't noticed, there are no "secrets" to training, per se. There's knowledge on training, nutrition, and recovery—and continuing to build upon that knowledge—but most often, little things keep us from achieving our desired results in the gym. Sometimes we don't even notice these small mistakes in areas such as rest, movement, and programming.

Believe it or not, Mat Fraser, four-time "Fittest Man on Earth" and XTEND-sponsored athlete, has already made some of the same mistakes you're probably making now. Whether you're pursuing CrossFit or some other path to fitness, Fraser is here to steer you in the right direction toward staying healthy, performing optimally, and lengthening your lifespan in fitness.

It's up to you to take control of the variables that could be holding you back. Here are Fraser's five training mistakes to avoid:

Mistake 1: Not Getting Enough Sleep

Fraser says the biggest thing he would go back and change or tell himself in terms of recovery is to GO TO BED.

"During high school and the early years of college, I thought everyone woke up tired," says Fraser. "I thought being groggy for the first waking hour or two and then pounding down enough caffeine to fully open your eyes was normal. But now I realize how foolish that approach is and how important solid sleep is."

Fraser also points out that just one good night of sleep on occasion won't do much for you. Like all things in fitness, you need to be consistent.

"All the changes I've made in my career added up over time," he says. "They compound over the entire year. So, after getting a good night's sleep, your training the next day might be 1 percent better. One percent over one day isn't going to do anything. But if you continue improving by 1 percent every single day for an entire year, that's when you start to see the results take place in your performance."

Mistake 2: Being Impatient With Progress

"The biggest mistake I see with people who are new to CrossFit is trying to advance too quickly," says Fraser. "Just because you can do a muscle-up doesn't mean you should. Get the fundamentals down pat before you start adding in more complex movements."

Mat Fraser

Fraser sees CrossFitters who can barely perform one strict pull-up get up and swing on the rings, attempting to get their first muscle-up. He sees the same thing with Olympic lifters. Many new athletes are under the impression that advanced barbell complexes are the answer to improvement. Fraser answers that with a big "nope."

You have to know when to pull back on the reigns. Says Fraser: "What you probably don't see is that pro Olympic lifter or CrossFit athlete spending a month's worth of workouts with a PVC pipe in their hands, a month doing nothing but a plain snatch and clean and jerk, solely focusing on technique. Get the fundamentals down before trying to make progressions."

Mistake 3: Training Volume That Doesn't Fit Your Needs

The correlation between performance and recovery is a popular topic these days, and Fraser suggests you look not only at what you're doing outside of the gym, but also at your actual training for improvements in this area.

"A big thing that led to better recovery and performance was working on the things I needed to work on," says Fraser. "Doing things exactly the way the top guys in your sport are doing them doesn't mean you will see the same results. Odds are they're doing the things they're doing because that's what they need to work on."

Mat Fraser training with barbell

Fraser suggests you analyze what your own deficits are. Ask yourself how you can get better at them. Then, figure out the volume of work that fits best for you—not someone else. This is where better recovery comes in.

"My recovery improved when I realized volume isn't king for me," he says. "It doesn't really do anything for my performance. I tried to train at the same volume as some of the other guys, and it didn't produce the results I was looking for. Now, I train smarter, which for me means lower volume. That helps keep my body feeling its best."

Mistake 4: Avoiding Proper Movement And Muscle Activation

"Another thing that helps performance and even recovery is making sure my body is firing properly and the right muscles are activated when I need them to be," Fraser says.

He points out that shoulder, hip, and knee pain can easily throw this out of whack. When the stabilizer muscles aren't working properly, other muscles begin taking over.

"Your muscles get pulled in funny directions, and over time, or sometimes immediately, it causes injury," he says. "I make sure my movement patterns are correct and keep mobility on point so that I am not putting my body into a vulnerable position."

When you keep the engine running properly by doing regular mobility work and stretching, eating whole foods, and taking your recovery supplements, you lessen the likelihood of getting hurt and make it easier for your body to recover between workouts. Spend time on the little things!

Mistake 5: Not Warming Up Properly For Each Day's Training

You simply cannot be a serious athlete, or even a regular gym-goer pushing heavy weights, and think you can get away with skipping warm-ups.

"Take something like a workout with a heavy dose of ring muscle-ups," says Fraser. "I used to jump up on the rings and do a couple muscle-ups when my heart rate was low to get certain body parts warmed up and ready for the workout," he explains. "But now, I take a step back and ask myself what muscles I'm going to use, and which joints are going to take a pounding. Then I'll base my warm-up on exercises that will get those muscles and joints ready and mimic the movements I'm about to do. This way, when I start to get fatigued, my body naturally defaults to those same patterns."

Mat Fraser performing ring dips

Fraser says he used to think of warm-ups as wasting 15 minutes of his time. Now, he knows that if he wants the workout to go well—and feel good enough to do another one after—warming up properly is not something you just wing or skip completely.

"Doing everything in my power to prevent injury and just make sure I feel good before training is super important, but it also makes a huge difference in how I feel going into the next workout," he says

Read More

Mostafa Yousri Before and After What are your future plans or goals in fitness?

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Mostafa Yousri Before and After

What are your future plans or goals in fitness?

My first goal is to become certified in personal training and sports nutrition so that I can pass on what I have learned to others. From there I would love to develop my own sports program and nutrition program in the light of my experience and spread them widely in order to motivate beginners from all over the globe. For my personal fitness journey, the next steps include running a marathon and completing the Ripped Remix program.

How did bc body building and fitness.blogspot.com help you reach your goals?

bc body building and fitness.blogspot.com was my go-to source for workouts, articles, and supplementation. I tracked all of my workouts, including the 12-Week Muscle-Building Trainer and 4Weeks2Shred by Kris Gethin. The videos included in these programs helped me really learn as I was going. Plus, I could track my weights during workouts. BodySpace is another great tool where I kept track of my weight and body fat percentage to easily see the progress I was making. bc body building and fitness.blogspot.com also has an awesome YouTube channel with motivational and workout videos, and their social media channels are a great way to watch motivational videos presented by bc body building and fitness.blogspot.com athletes. Joining a fit family helps you feel successful and forget about any old failures.

Any cool or interesting facts about yourself that you would like to share?

Not only did I develop myself physically, but I also learned photography and playing the piano, and I became sure that sports are the beginning of all positive things. I've formed a running team and have taken part in several marathons in my city. Today, I feel I deserve to dream high, and I hope to be a source of positive energy to everyone.

Read More

What was the most challenging aspect of your journey?

What was the most challenging aspect of your journey?

Time. I work for 60 hours per week, which leaves very little time for learning and application. To achieve my goal, I needed time for reading, learning, preparing healthy meals, training five times a week, and having some time to rest. And after a while, something new appeared on the horizon—we were blessed with a baby boy who brightened up our life like no other thing.

One thing I learned is that you shouldn't work endlessly. Work shouldn't be your whole life, just part of it. When you have a goal, you should do your best to achieve it and save time for what's important to you, regardless of how busy you are.

If you could say one thing to someone aspiring to take on a major transformation of their own, what would it be?

Don't listen to any negative comments. Some people are simply "energy vampires"; they do nothing except give destructive criticism. Set your goal, work hard to achieve it, learn, seek advice from experienced people, and exert great effort. Dust yourself off when you fall. You deserve the best! And be patient. Good things take time.

"Be patient and tough; someday this pain will be useful to you." –Ovid

Read More

How did you accomplish your goals? 4 Amazing Muscle Man

How did you accomplish your goals?

After reading several articles about nutrition and building muscle, I realized how fatal the mistakes I made in the kitchen were. I stopped preparing unhealthy meals and used all the cooking experience I had gained to prepare high-quality meals that met the macronutrient criteria suitable for my weight at that time. It was not easy, but whenever I thought about what had happened to me, I would become more patient and more determined to walk my path to the end.

Seeing the first progress picture after taking those steps left me more motivated, and that only grew with each passing week of the 250K Challenge in 2017. I trained hard for 4-5 days every week. Not only did healthy food taste better and better, but just breathing felt easier and more satisfying.

I took part in the 2017 "Still in It" competition a few months later as a means of developing my physical abilities. That experience influenced me greatly, and I learned a lot from it. Moreover, I took part in the 250K Challenge again in 2018, hoping to be a source of motivation to others.

Then, January 2019 marked a true turning point in my life. I took part in the bc body building and fitness.blogspot.com BodyFit Elite Challenge Series, and I decided to dedicate my time and exert my utmost effort, supported by my experience and faith, to finish with flying colors. I wanted to be a source of motivation to my son, family, and everybody around me.

One step I learned that can help people reach their goal fast is organizing their priorities. Write down all the steps that can help you accomplish your mission successfully, like your training schedule, what you need to buy for food preparation, and your supplement schedule. In addition, I found that mental training is as important as physical training. Concentrate while targeting a certain muscle! It makes a difference in effectiveness and overall quality of your workouts.

Read More

What made you decide to make such a huge change?

What made you decide to make such a huge change?

The shock came one day in 2017. I was late for a very important meeting and had to run 100 meters to catch the metro. When I finally managed to hop on, I was totally out of breath and barely able to move. For the rest of the day, my exhaustion was very obvious to everybody.

I always say to myself, "I believe I deserve the best," which is a nice saying, but I realized that rather than repeating it, I should be worthy of it. I couldn't accept not being able to run 100 meters without it affecting me so badly. At that time, my wife advised me to subscribe to bc body building and fitness.blogspot.com and follow the diet she was following as well as workout programs and read articles on diet.

Read More

What did life look like for you before this transformation?

What did life look like for you before this transformation?

Life became really harsh after I basically lost all my possessions when my house collapsed only 16 months after my marriage. I was homeless for three months. I would stay at a friend's or a relative's house, not knowing when the nightmare would end. My family and friends were trying hard to save the situation, and it was decided that my wife and I would rent an apartment. Forgetting what had happened was not easy, though.

I became obsessed with food and smoking. It was obvious that I had gained a lot of weight after visiting most of the restaurants in my city to try different dishes. Moreover, I learned how to cook in order to satisfy my unquenchable desire for food. I was even on the verge of quitting my job as an architect in order to work in a nearby restaurant to satisfy that increasing desire for more new dishes. I would devour one dish after the other, but I would never feel full, and I had already stopped enjoying the taste of food.

Read More

Mostafa Yousri Lost 75 Pounds and 18 Percent Body Fat

Mostafa Yousri Lost 75 Pounds and 18 Percent Body Fat

The bc body building and fitness.blogspot.com Transformation Challenge Series helped this 31-year-old architect from Egypt take control of his body and his life.

Imagine going from newlyweds to newly homeless. That's what happened to Mostafa Yousri and his wife 16 months after they tied the knot. The house they shared in Egypt literally collapsed. Yousri stayed with friends while his wife stayed with her family until they could rent an apartment three months later.

"For about 90 percent of my life, I had poor eating habits. And this incident only made it worse," Yousri says.

He succumbed to comforting himself with food. Years went by, and it didn't become evident to him how much he was hurting his health until he couldn't run even a short distance without totally crumpling and gasping for air. He realized that something needed to change.

Over the course of two years, Yousri completed multiple bc body building and fitness.blogspot.com challenges to get to where he is now. He became a sponge, soaking up all the information he could find about nutrition and fitness, slowly but surely figuring out ways to make progress and keep the weight off better than before. The 2019 BodyFit Elite Challenge Series gave him the chance to buckle down even harder.

"I was honored by winning the weekly challenge in this year's bc body building and fitness.blogspot.com Challenge Series four times in a row," he says. "From that point on, I took a pledge to never go back to my old way of life again."

Bodybuilder, Fitness, Muscle Man,Article,Bodybuilding,Posts,Photos,Musculer Man, Pins,

Read More

Mostafa Yousri Lost 75 Pounds and 18 Percent Body Fat

Mostafa Yousri Lost 75 Pounds and 18 Percent Body Fat

The bc body building and fitness.blogspot.com Transformation Challenge Series helped this 31-year-old architect from Egypt take control of his body and his life.

Imagine going from newlyweds to newly homeless. That's what happened to Mostafa Yousri and his wife 16 months after they tied the knot. The house they shared in Egypt literally collapsed. Yousri stayed with friends while his wife stayed with her family until they could rent an apartment three months later.

"For about 90 percent of my life, I had poor eating habits. And this incident only made it worse," Yousri says.

He succumbed to comforting himself with food. Years went by, and it didn't become evident to him how much he was hurting his health until he couldn't run even a short distance without totally crumpling and gasping for air. He realized that something needed to change.

Over the course of two years, Yousri completed multiple bc body building and fitness.blogspot.com challenges to get to where he is now. He became a sponge, soaking up all the information he could find about nutrition and fitness, slowly but surely figuring out ways to make progress and keep the weight off better than before. The 2019 BodyFit Elite Challenge Series gave him the chance to buckle down even harder.

"I was honored by winning the weekly challenge in this year's bc body building and fitness.blogspot.com Challenge Series four times in a row," he says. "From that point on, I took a pledge to never go back to my old way of life again."

What did life look like for you before this transformation?

Life became really harsh after I basically lost all my possessions when my house collapsed only 16 months after my marriage. I was homeless for three months. I would stay at a friend's or a relative's house, not knowing when the nightmare would end. My family and friends were trying hard to save the situation, and it was decided that my wife and I would rent an apartment. Forgetting what had happened was not easy, though.

I became obsessed with food and smoking. It was obvious that I had gained a lot of weight after visiting most of the restaurants in my city to try different dishes. Moreover, I learned how to cook in order to satisfy my unquenchable desire for food. I was even on the verge of quitting my job as an architect in order to work in a nearby restaurant to satisfy that increasing desire for more new dishes. I would devour one dish after the other, but I would never feel full, and I had already stopped enjoying the taste of food.

What made you decide to make such a huge change?

The shock came one day in 2017. I was late for a very important meeting and had to run 100 meters to catch the metro. When I finally managed to hop on, I was totally out of breath and barely able to move. For the rest of the day, my exhaustion was very obvious to everybody.

I always say to myself, "I believe I deserve the best," which is a nice saying, but I realized that rather than repeating it, I should be worthy of it. I couldn't accept not being able to run 100 meters without it affecting me so badly. At that time, my wife advised me to subscribe to bc body building and fitness.blogspot.com and follow the diet she was following as well as workout programs and read articles on diet.

How did you accomplish your goals?

After reading several articles about nutrition and building muscle, I realized how fatal the mistakes I made in the kitchen were. I stopped preparing unhealthy meals and used all the cooking experience I had gained to prepare high-quality meals that met the macronutrient criteria suitable for my weight at that time. It was not easy, but whenever I thought about what had happened to me, I would become more patient and more determined to walk my path to the end.

Seeing the first progress picture after taking those steps left me more motivated, and that only grew with each passing week of the 250K Challenge in 2017. I trained hard for 4-5 days every week. Not only did healthy food taste better and better, but just breathing felt easier and more satisfying.

I took part in the 2017 "Still in It" competition a few months later as a means of developing my physical abilities. That experience influenced me greatly, and I learned a lot from it. Moreover, I took part in the 250K Challenge again in 2018, hoping to be a source of motivation to others.

Then, January 2019 marked a true turning point in my life. I took part in the bc body building and fitness.blogspot.com BodyFit Elite Challenge Series, and I decided to dedicate my time and exert my utmost effort, supported by my experience and faith, to finish with flying colors. I wanted to be a source of motivation to my son, family, and everybody around me.

One step I learned that can help people reach their goal fast is organizing their priorities. Write down all the steps that can help you accomplish your mission successfully, like your training schedule, what you need to buy for food preparation, and your supplement schedule. In addition, I found that mental training is as important as physical training. Concentrate while targeting a certain muscle! It makes a difference in effectiveness and overall quality of your workouts.

What was the most challenging aspect of your journey?

Time. I work for 60 hours per week, which leaves very little time for learning and application. To achieve my goal, I needed time for reading, learning, preparing healthy meals, training five times a week, and having some time to rest. And after a while, something new appeared on the horizon—we were blessed with a baby boy who brightened up our life like no other thing.

One thing I learned is that you shouldn't work endlessly. Work shouldn't be your whole life, just part of it. When you have a goal, you should do your best to achieve it and save time for what's important to you, regardless of how busy you are.

If you could say one thing to someone aspiring to take on a major transformation of their own, what would it be?

Don't listen to any negative comments. Some people are simply "energy vampires"; they do nothing except give destructive criticism. Set your goal, work hard to achieve it, learn, seek advice from experienced people, and exert great effort. Dust yourself off when you fall. You deserve the best! And be patient. Good things take time.

"Be patient and tough; someday this pain will be useful to you." –Ovid

Mostafa Yousri Before and After

What are your future plans or goals in fitness?

My first goal is to become certified in personal training and sports nutrition so that I can pass on what I have learned to others. From there I would love to develop my own sports program and nutrition program in the light of my experience and spread them widely in order to motivate beginners from all over the globe. For my personal fitness journey, the next steps include running a marathon and completing the Ripped Remix program.

How did bc body building and fitness.blogspot.com help you reach your goals?

bc body building and fitness.blogspot.com was my go-to source for workouts, articles, and supplementation. I tracked all of my workouts, including the 12-Week Muscle-Building Trainer and 4Weeks2Shred by Kris Gethin. The videos included in these programs helped me really learn as I was going. Plus, I could track my weights during workouts. BodySpace is another great tool where I kept track of my weight and body fat percentage to easily see the progress I was making. bc body building and fitness.blogspot.com also has an awesome YouTube channel with motivational and workout videos, and their social media channels are a great way to watch motivational videos presented by bc body building and fitness.blogspot.com athletes. Joining a fit family helps you feel successful and forget about any old failures.

Any cool or interesting facts about yourself that you would like to share?

Not only did I develop myself physically, but I also learned photography and playing the piano, and I became sure that sports are the beginning of all positive things. I've formed a running team and have taken part in several marathons in my city. Today, I feel I deserve to dream high, and I hope to be a source of positive energy to everyone.

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Son Seok Ho

Son Seok Ho

Competition Winter 2018-19

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Ken Choi Kahei

Ken Choi Kahei

Pre and Post Competition Selfies December 2020

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What have you been doing most recently with your training?

What have you been doing most recently with your training?

At the beginning of this year, I started following Hany Rambod's FST-7: Big and Ripped program weighing 161 pounds and finished the program at 167 pounds. I started Project Mass immediately after and finished at 172 pounds. During this time, I was driving 2 hours to and from work and working 10-12 hours a day.

I also I signed up for my first Spartan Race this November, so my focus has shifted back to functional training and conditioning. With that in mind, I began Kris Gethin's 4 Weeks 2 Shred at 164 pounds and it made a huge difference. I finished at 157 pounds with details in my muscles that I've never seen before. I am currently at 162 pounds following a 5x5 training regimen with the goal of looking and performing like an athlete. This means my warm-up and recovery methods are much more in-depth, with dynamic warm-ups before training, chiropractic care, cryotherapy, stretching, red light therapy, and cardio. My thought being, the more I recovered, the harder I could train.

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That's impressive! How did you keep your results from plateauing?

That's impressive! How did you keep your results from plateauing?

I decided to become more detailed in my approach in regard to my nutrition and supplementation. I started making better food choices, learned the value of each macronutrient, and added BCAAs into my supplement stack. In a few years, I went from 130 pounds to over 150. I also started utilizing a 5x5 strength-training program, which was inspired by an article on Bodybuilding.com related to strength and mass.

After seeing some growth, I decided to follow more programs from Bodybuilding.com. I repeated some of the old ones and added a few more like Squat Every Day, Modern Physique, and Y3T to name a few. With each program I completed, I was happier, more confident, and more focused in my goals outside of the gym, as well. For example, at work I would speak more during meetings, took on difficult and challenging projects, and tackled more leadership roles with authority. More importantly, I was handling stress a lot better than before.

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