Thisis50 Fitness - Train Like 50 Cent
World renowned personal trainer shares secrets to success within the celebrity realm of precise training. In this article Jay shares the concept of his HIT program; the one used by 50 Cent.
Follow this HIT program and gain 50 Cent-like results!
Women from all around the world drool over the physique carried by the musician Curtis "50 Cent" Jackson. Guys look up to him and wish they could only have a physique like that to carry... and get their girlfriends to turn around and drool over themselves instead. So, the million dollar question is, how did 50 Cent get a physique as draw dropping as he did.
50 Cent's world renowned personal trainer has joined Thisis50.com to share all of the secrets to success within the celebrity realm of precise nutrition and training. In this particular article Jay Cardiello shares the concept of his HIT training program; this is one of Jay's best secrets to getting 50 Cent-like results.
So, follow Jay's training methods in order to obtain a physique worthy of media attention and tune in for his next article which will focus on nutrition requirement of a celebrity superstar.
Training A Celebrity
Training a celebrity requires much of the same principles and protocols of those of a professional athlete: periodization, recovery, nutrition/diet and proper supplementation. It is in itself, a science. Today's celebrities hire Certified Strength and Conditioning Specialists, Medical Doctors and Registered Dieticians in hopes of helping them achieve extreme physical prowess.
Before I take on any client I have them see a medical doctor and dietician, to perform a complete medical physical and blood screening. This evaluation enables us to construct the most efficient program design, while also allowing for the client to run at optimum performance levels.
After the medical evaluation is provided and blood results are in, an individual supplementation regimen is developed to create proper support of the client's physiological make-up. With high stressed clients, e.g., performance artists, the medical doctor will pay special attention to the adrenal and thyroid glands, which appear to take much of the abuse.
HIT Training Program
Developing a ripped hard body is very difficult because of the demands of touring and performance. So, creating the most scientific and individually based functional program is imperative.
HIT Training - AKA - 40 Minutes of H*ll - is designed to replicate an Onstage Performance. Let's face with it, with a h-llish touring and appearance schedule the artist needs an intense and short routine that will allow for proper muscle growth/recovery and consistency.
Philosophy Of The Program:
The 40 Minutes of H*ll incorporates scientifically proven exercises that increase cardiovascular strength and endurance, while promoting fat loss.
Training Schedule:
The artist trains much like that of an athlete, with set macro-cycles (which usually is set from the starting date to the end of his/her tour schedule - and is divided into several 3 to 4 week micro-cycles. Short micro-cycles are set up in order to avoid plateau and burnout).
Due to the demands of touring, the artist's weekly training schedule changes from week to week. Although, he/she will usually train 5 to 6 days a week, with periods (especially in the beginning of the program) of two to three times a day training. On these days, Yoga and Pilates are introduced.
Also, it is imperative to mention that all workouts are kept to less than 45 minutes - with all weight training workouts being followed by a 15-minute ice bath or whirlpool.
Exercise Prescription:
Each program is specifically designed according to the Artist's needs, but all generally follow a multi-joint strength training routine - e.g. cleans to press.
Rest Periods:
The program provides minimal rest periods (which range from 45-60 seconds), which allow for a direct increase in the release of adrenaline and growth hormone that promote fat loss.
Dynamic Warm-up And Cool-Down
The artist will begin and end each weight training program by choosing a series of 7 to 10 athletic drills. The dynamic warm-up, unlike the cool-down is performed at a higher intensity with each exercise done 2 to 3 times.
Weight Training
A Sample Weight Training Day: Time 40 Minutes
Rest Periods: Zero - 60 Seconds
Percentage: Slightly Less than maximum
Pushups: Perform as many push-ups as possible within a 60 second time frame (No Rest Period).
Pullups: 12 to 15 repetitions.
Chin-ups: 12 to 15 repetitions (60 Second Rest).
Arnold Dumbbell Presses: 12 to 15 repetitions (No Rest Period).
Seated Cable Rows: 12 to 15 repetitions (No Rest Period).
Medicine Ball Tosses into the Wall: As many as possible for 30 Seconds (60 Second Rest).
Medicine Ball Tosses Into The Wall.
Arnold Presses: 12 to 15 repetitions (No Rest Period).
Seated Rows: 12 to 15 repetitions (No Rest Period).
Medicine Ball Tosses into the Wall: As many as possible for 30 seconds (60 Seconds Rest).
Medicine Ball Tosses Into The Wall.
Dumbbell Alternate Bicep Curls: Perform with your back flush against the wall. Bend knees slightly as if you were going to perform a wall-sit. Take the 45-lb Olympic bar and place your right or left hand in the middle of the bar and begin curling. 12 to 15 repetitions (No Rest Period).
Dips: 12 to 15 repetitions (No Rest Period).
Medicine Ball Chops: Stand in a 1/4 squat position. Take a 5 to 20 pound medicine ball over your head - as if you are about to swing an axe. Perform as many chops as possible within a 30 second time frame (Rest 60 Seconds).
Dumbbell Alternate Bicep Curls: 12 to 15 repetitions (No Rest Period).
Dips: 12 to 15 repetitions (No Rest Period).
Medicine Ball Chops: Maximum in 30 second time frame (Rest Period 60 Second)
Power Cleans: 8 to 10 repetitions (No Rest Period).
Single Legged Squats: 12 to 15 repetitions (No Rest Period).
Squat Jumps: Perform as many as you can in 30 seconds (Rest Period 60 Seconds).
Cleans: 8 to 10 repetitions (No Rest Period).
Single Legged Squats: Do not use weights. 12 to 15 repetitions (No Rest Period).
Squat Jumps: Perform as many as possible in 30 Seconds (Rest 60 Seconds).
Thisis50 Fitness is brought to you by Jay Cardiello
Thisis50 Fitness will be a bi-monthly section on Thisis50 featured on Fridays
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Comment by TrajikMirck on November 8, 2008 at 2:38am - He has good genetics. Most people like myself who are 160 pounds with lean muscle would have to consume over 4000 calories a day, with 224 grams of protein, tons of carbs, and possibly a mass cycle of Test, Eq, Tren, Dbol to get to 50's size. Good luck.
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Comment by true fizzy is blue hoody swaggin on November 8, 2008 at 2:22am - lmao fuck all this shit, I just be runnin ball at the gym and bang out a couple of push ups and sit ups and im good
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Comment by umar on November 7, 2008 at 11:46pm - this what Im aiming for superior fitness you gotta be dedicated and go hard!
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Comment by QUEEN EARTH MADUSA on November 7, 2008 at 11:17pm -
THAT'S HOT!!!!!!! I'M DOING SOMETHING SIMILAR.... IT'S NOT A QUICK FIX, IT IS INFACT A LIFE STYLE DESISSION...... MOST PEOPLE "LIKE I WAS" ARE UNAWARE OF THEIR CURRENT PHYSICAL STATE... THEY DON'T EVEN CONCERN THEMSELVES WITH THE VALUE OF PROPER NUTRITION, LET ALONE THEIR CALORIC INTAKE..... EVERYONE IS DIFFERENT!!!!!! YOU ARE ABSOLUTLEY RIGHT JAY...... I TRIED EVERYTHING IN THE BOOK TO KNOCK THE EXTRA WEIGHT OFF BUT I JUST KEPT RUNNING INTO DEAD ENDS.. AFTER SPENDING THOUSANDS OF DOLLARS ON SUPPLIMENTS AND DIET FADS, ALL I GOT IN THE END WAS A FAMISHED BODY AND DEBT...... "THERE'S NO SUCH THING AS A BODY IN A BOTTLE"!!!!!!
I STOPPED LISTENING TO EVERYBODY ELSE, AND I STARTED LISTENING TO MY OWN BODY....
I DID MY RESEARCH, I STARTED READING BOOKS ON THE HUMAN BODY/ DIET/ ALTERNATIVE MEDICINE, EXCERSICE & HEALTH AND BEAUTY....... "I BECAME INTRIGUED WITH HOW MECHANICAL OUR BODIES REALLY ARE AND HOW IMPORTANT IT IS TO KNOW AND UNDERSTAND THE HUMAN BODY IN ORDER FOR IT TO FUNCTION PROPERLY... "IT'S ALL INTERNAL"!!!!!!!
THAT FAMOUS QUOTE: YOU ARE WHAT YOU EAT!!!!!!! IT'S A FACT!!!!! MOST PEOPLE HAVEN'T HEARD THIS ONE: DEATH BEGINS AND ENDS IN THE COLON!!!! IT'S ALSO A FACT!!!
SLOWLY BUY SURELY THE MORE INFORMED I BECAME OF THE HUMAN BODY, MY MIND SET CHANGED..... "I REALIZED THAT-I WAS SO OUT OF TOUCH WITH MYSELF AND I HAD NO IDEA THAT I WAS SLOWLY KILLING MYSELF".... IT WAS A RUDE AWAKENING.
AFTER ALMOST 6 MONTHS OF CRAMING, I THEN STARTED RESEARCHING DOCTOR'S.......
"I STARTED SEEING A CERTIFIED DIETICIAN/NUTRITIONIST FOR THE FIRST TIME IN MY LIFE....... I ADMITT, I WAS SCARED AS H.E.L.L. BECAUSE ALL I COULD THINK ABOUT WAS ALL THE DAMAGE I HAD DONE OVER THE YEAR'S... SMOKING, DRINKING AND EATING FOODS THAT CAUSED ME MORE PAIN THAN PROMISE...
IT STARTED WITH A BATTERY OF BLOOD TEST, I WAS WEIGHED BY MY MUSCLES, BODY FLUID AND CONNECTIVE TISSUE.. I WAS ALSO MEASURED FROM LIMB TO LIMB.... IT WAS BASICALLY AN ENTIRE DAY AT THE DOCTOR'S OFFICE........ AND YOU KNOW WHAT? IT WAS WORTH EVERY MINUTE OF IT.... I EXPECTED THE WORST FROM MY BLOOD TEST, BUT IT WAS A SIGH OF RELEIF WHEN I FOUND OUT THAT MY HEMOGLOBIN WAS LOW. I ALSO DISCOVERED I HAD A MILD CASE OF HYPOTHYROIDISM..... OH YEAH, AND LIKE 60% OF AMERICA, I WAS OVERWEIGHT....
WHEN MY VISIT WAS COMPLETE, I LEFT THE DOCTORS OFFICE KNOWING WHO I WAS..... IT SOUNDS CRAZY BUT IT'S TRUE.. NOW MY MIND WAS FIXED ON "I HAVE TO EAT TO LIVE, NOT LIVE TO EAT". I FINALLY HAD THE CONTROL TO MAKE EVERY ASPECT OF MY LIFE POSITIVELY MEANINGFUL........ THAT WAS THE DAY I STARTED DOING GOOD BY MY BODY....
"TODAY I LIVE BY THE MEANS OF MY BODY.. I GIVE IT WHAT IT NEEDS, NOTHING MORE,
NOTHING LESS...... I LOVE HAVING CONTROL OVER MY LIFE, IT'S THE BEST FEELING....
KNOWING WHO YOU ARE, EATING ON A DIET THAT IS TAYLORED TO YOU, AND EXERCISE EQUALS= POSITIVE INTERNAL AND PHYSICAL RESULTS.... WITH COMMITMENT!!
I'M WITH YOU JAY, I LIKE YOUR STYLE... I'LL KEEP MY EYE'S PEELED FOR LATER POST.....
HOPEFULLY PEOPLE ARE PAYING ATTENTION.. THIS IS ALSO A CHANGE THAT AMERICA NEEDS!
60% OF AMERICA IS OVERWEIGHT. MORE THAN 30% ARE OBESE, OBESITY IS A DISEASE WHICH CAN DRAMATICALLY INCREASE RISK OF CARDIOVASCULAR DISEASE, CANCER, DIABETES AND HYPERTENSION JUST TO NAME A FEW.........
Q.E.M.
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Comment by Ameerah on November 7, 2008 at 11:16pm - I want those abs of steel as displayed in the new video...I want results now and I also want a excellent effective hamstring excercise (back of the thigh cottage cheese minimizer)..thanks
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Comment by M*K*J...B.I.S.D.OUT.NOW on November 7, 2008 at 11:13pm - LOL...
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Comment by JohnnyL on November 7, 2008 at 11:09pm - sounds good kidd...i mean i love fif (no homo) but we all know he was juiced up sometime. when that amusement park video came out, he was def takin hgh. theres no way you can look like that without a lil help...he's still the man tho
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Comment by Chris Sosa on November 7, 2008 at 10:58pm - thanks but i think thats 2 crazy
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Comment by gmoney on November 7, 2008 at 10:56pm - good looking out!
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Comment by jiggityjoggs on November 7, 2008 at 10:55pm - don't forget HGH
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