Vincent Alfonzo Jamal

Any music as long as it's good. Be real, all rap ain't tight. Prince and Micheal Jackson, Johnny Cash, alot of the local talent right here in Az, AC/DC, Van Halen, The Beatles, George Clinton (Parliment, Funkadelic), James Brown, Ray Charles, the Smooth Jazz station, Reggae, Rogers & Hammerstein, Scott Joplin, Ska Punk cover songs, true old school R&B (Al Green and that era), and alot of the artists right here on myspace.com. Music Video .. .. My Diet? I get asked about my diet, so I thought I would share: Nothing fried, no fast foods, no soda, and occasional alcohol, which means once or twice per month. I eat more meals in smaller portions, almost snack sizes. After the gym, I prepare a protien shake blended with bananas for potassium, and strawberries. It can be mixed with water, but I use 1% milk and even yogurt. I am big on salads and will again mix yogurt with ranch for a dressing. Find good fatty foods to eat, Peanuts are a good example of such. as with all disciplines, rewards are necessary, but try not to overindulge in sweets or alcohol, just because it has been awhile. Find foods that are good for everyone in the house so you aren't tempted by kids cereals and snacks. I like chicken, fish and shrimp, next to rice or steamed veggies. I do enjoy a steak every so often, but will replace most red meat meals with Turkey instead. I don't kill myself or starve myself, deprivation is no way to live. This is a fairly lax diet, but coupled with a firm grasp on fitness, you may see results in yourself that will give you confidence to keep pushing forward. .. .. Fitness I am not a trainer so please take this loosely and consult with someone trained before starting a physical routine. I am asked about what I do, and this is what has worked for me: Abs: I do no less than 500 crunches or some variation of an Abdominal exercise everyday. The TV routine, do 20 crunches for EVERY commercial that comes on while watching TV. After an hour or so, you are either wanting that TV off, or are too exhausted to turn it off! Cardio: I start out every workout with 10 minutes of some cardio (usually an elliptical). I personally program the machine at least 5 years younger than what they ask and keep my rate usually 10 bpm's over the given rate by the machine. Then I stretch fully and completely, take at least 10-15 minutes to get loose after a solid warm up. I generally run short sprints rather than long distances, being that is what I have found myself to be cut out for. Cone work, agilities and any other from of PLYOMETRICS are great way to get loose and work out. 10 x 100 and build speed with each sprint. Jumproping is my new challenge and it is a great exercise, ask any boxer! I now use the jumprope to skip 50 rotations between EVERY set of my first 5 exercises, giving me 1000 skips during my workout. Weight training: I couple the muscles that compliment each other for example: Monday-Chest and Triceps. Tuesday-Back and Bi-ceps. Wednesday-Shoulders and Neck. Thursday-Quads, Hamstrings and Calves. When that cycle has passed, I start over on Friday doing a seven day a week gym schedule. Change your days up and even go heavier and lighter with your workouts so the body doesn't get stagnate being used to your schedule. Not everyone can accomodate that, so again, please find what works for you. Stretching is important. When jogging, warm up first, get a good and complete stretch before going on to the meat of your routine. Here's to good health! Here is a letter sent from a reader of this section: "i was scrolling through your page one day simply because you caught my eye. i was reading a few things on your page and i noticed that you had several things about your eating habits and exercises that you do. i took the initiative to print it out and try for 1 month just to see if it would work for me. well lets just say i dropped 20 pounds in the first 2 weeks. now when i started exercising i must say i was cursing and having a fit but i kept doing it. i just want to say im addicted to the gym and my workouts arent as severe and hectic as yours but i must say the idea of doing crunches for every tv commercial that comes on. well i can tell you i have abs developing and im happy and healthier thank you. im going to upgrade my picture on my page when i reach my goal weight. so thank you so much. lol" and that's what it's all about... Keep in mind, we are all different in body type and activity level, so find what works for you, this is just what happens to work for me. Good Luck and Bon apetite!