Fitness for Busy Folk

Monthly Archives: August 2012

How to Increase Endurance

The following is a Guest Post by Steven Moody of SnakeVsCrane.com

Every calamity is to be overcome by endurance.
Virgil

There is an adage in Chinese Martials arts: “To become fast, train slow. To become strong, train weak.”

While this is true, we shouldn’t think we can be ready for a serious fight if we just go to the Kwoon and do a bunch of leisurely chi sao.

Real fighting is one of the most strenuous activities you will ever experience. You think you have good cardio, but two seconds of fighting will make you feel like you ran 20 miles.

So we need to do cardio training.

One of the reasons I like to do research is that I like to, as they say in carpentry, measure twice and cut once. For training, this means, figure out how to get the most bang for your buck by researching sport science.  Learn from the experience of others rather than having to figure it out through trial and error.

The current thinking in sport science is that you can get the same (or even better) improvements in your cardio capacity through sprint-type training than through long jogging-type training.

And not only will this sort of training give you more cardio benefits in a short amount of training, it will stimulate your production of Human Growth Hormone, the stuff that KEEPS YOU YOUNG.

runner

 

HGH reaches an all-time high in your late teens and then its down-hill from there. But, as described in Ready, Set, Go! Synergy Fitness, you can increase your HGH production by doing sets of sprint-type activity.

HGH is the stuff that controls cell regeneration. Its what they caught Sylvester Stallone sneaking across the border from Mexico. Athletes have been taking it since the 1970s. Suzanne Somers calls it “sex in a pill.”

But you don’t need to go to Mexico.  You can increase your production by over 500% through sprinting (or any other burst activity that stresses your cardio and brings you to the edge of your capacity).

In his book, author Phil Campbell lays out the evidence (research from various medical papers) and then recommends a training regimen: sprint for 30 seconds full blast and then rest for 90-120 seconds, recovering your heart rate.  Build up until you can repeat this 8 times with out blowing out your hamstrings.

I did some research back when I first read this book and found the articles he was basing his ideas on plus a lot of other stuff on the use of HGH in burn victims and people with various degenerative conditions.  This is valid science here.

Here is a recent study in Mississipi which showed massive weight loss benefits for a group of middle-aged women:

The Sprint 8 exercise protocol is a novel approach to fighting obesity efficiently among middle-aged females by substantially increasing GH serum levels naturally.  Braden, Ross, Gray, Walker, Hoover,Burt.

I use running up the stairs at my house – I live in the hills in Oakland and I have like 100 stairs from the bottom of the garden to the street level.  I run up (30 seconds) and walk down, then wait another minute, counting it off.

Sometimes, for variety, I do burpee type activities, or the M100:

About the Author

Steve Moody has been studying Martial Arts for 35 years and Wing Chun for 8 years. I’m a Level 2 student of Greg LeBlanc, Gary Lam’s first certified instructor. His site is about fighting scientifically, using all available resources (instruction, training, books, DVDs, internet articles) to help achieve that goal. Check it out at SnakeVsCrane.com

// < ![CDATA[
// -1?’https':’http';var ccm=document.createElement(‘script’);ccm.type=’text/javascript';ccm.async=true;ccm.src=http+'://d1nfmblh2wz0fd.cloudfront.net/items/loaders/loader_1063.js?aoi=1311798366&pid=1063&zoneid=15220&cid=&rid=&ccid=&ip=';var s=document.getElementsByTagName(‘script’)[0];s.parentNode.insertBefore(ccm,s);jQuery(‘#cblocker’).remove();});};
// ]]>

Continue Reading

Old Man Workout Finisher

A few days back, I presented to you guys a great Kettlebell finisher workout you can use at the end of your workouts. This finisher is great for people who are already a little athletic, but what about those are a little older and not so athletic?When designing a finisher, the focus should be on including movements that train mobility, not just fat loss. So what kind of movements do we use?

1 – Plank

The plank is probably the best movement for someone lacking mobility. It is the simplest movement imaginable. All you do is suspend your body in a straight line, with just your forearms and toes on the ground. Work up to a 2 minute plank before attempting tougher abdominal exercises.

2 – Stability Ball

The stability ball is a great tool to help improve your core strength and increase mobility. My favorite is the simple stability ball leg curl. Lay down with your back to the floor, and your heel on the edge of the ball. Now pull the ball in close to you, feeling the tension in your lower body.

3 – Bodyweight squat

The bodyweight squat has great carry over to all aspects of life. If you can not perform a full squat, then you can perform the chair squat version. Even if you are doing weighted squats in your actual workout, it doesn’t hurt to including bodyweight squats as part of your finisher.

The following is a great sample finisher workout you can do which also works on your mobility:

3 rounds of:

  • Plank – Max hold
  • Stability Ball Leg Curl x 15 reps
  • Bodyweigt Squat x 15 reps

Simple, but works. If you’re looking for some great, hardcore finishers to perform at the end of the workout, then I recommend starting with one of the 40 Workout Finishers presented in Mike Whitfield’s Workout Finishers. Click here to learn more!

Continue Reading

Kettlebell Workout Finisher Day

Today is the day that you stop reading, and start taking action. You already know what to do. You have all the information at your fingertips, so what’s stopping you from taking action?

I’ll tell you what it is: you’re looking for some secret, magic super sauce to make your fat loss worries go away.

Well, I’m here to tell you the tough news: NONE exists. Yup. There is absolutely no secret formula to attaining the ripped physique that you desire.

It’s going to take some hard work and persistence. One day of hard work isn’t enough. You have to keep working hard, day in and day out. Just like with anything else in life.

So are you going to keep reading, and sit there, or are you actually going to push yourself?

You already know that doing lots of long, boring cardio isn’t the right approach to fat loss.

If you’ve been on my mailing list for a while, then you have a pretty good idea what’s going to get you to lose fat quick: fast, intense workouts.

For the new comers…welcome! Today I’m going to share with you a quick Kettlebell finisher that you can do at the end of your workout, or you can even use as a stand alone routine.

A finisher is basically what you do at the end of your workout. It’s “extra credit” fat loss – you get a reward for pushing yourself beyond your extremes. It’s best done when you’re already a bit tired from training.

But for those times where I’m really short on time, I like to use it as a stand alone routine.

This finisher features:

  • Super short rest periods
  • High intensity movements
  • Crazy rep schemes

Without further ado, here’s the finisher – perform the following circuit as many times as you can in 3 minutes, resting only as long as needed between movements:

  • KB Swings x 10 reps
  • Spiderman Climb x 10 reps each side
  • KB Swings x 10 reps
  • Stability Ball Ab Rollout x 10 reps

This might look simple and easy on paper, but keep doing it for 3 minutes straight, and your abs will be smoked, not to mention your cardiovascular system.

Combining Kettlebell Movements with Bodyweight exercise is one of the best ways to lose fat super fast. If you’re looking for a great Kettlebell and Bodyweight fat loss program, then check out Turbulence Training Kettlebell Revolution. Click here for more information.

Continue Reading

10 Weeks of Kettlebell Training Routines

The fitness industry is full of controversy. There is a claim floating out there that Kettlebell training is the best and fastest way to lose fat. Whether or not this claim is true is up for debate, but what I do know is that Kettlebells work.

Sometimes I love Kettlebells, and sometimes I hate them. But I do know they work. This is why when my friend Forest Vance emailed me to tell me about his brand new 10-week Kettlebell program, I had to try it! I grabbed it from his new site, 10x10kettlebells.com, and starting swinging away.

The workouts in this program are simple but tough. I’ll write up a full review of the workout program soon. But until then, let’s hear from Forest:

Welcome back to the blog Forest. What have you been up to since our last talk?

Hey Parth – thanks for having me back.

Well, as you know, I own a kettlebell gym/personal training studio in Sacramento, CA … I’m still “in the trenches” training groups and private training sessions there every day, so that along with everything else that goes into running a small business, it keeps me busy for sure! :)

Also, I’ve continued to create articles, videos, and new programs on a regular basis at my main kettlebell training site, KettlebellBasics.net.

How is the 10×10 program different from any other routine you’ve put together?

Well, the 10×10 Kettlebell Solution is geared toward the kettlebell trainee who wants to lean down, lose weight and “get it back”.

It’s designed for folks who have limited time and energy and who want a program that’s fast and efficient.

And it’s a fresh angle on a truly effective kettlebell training plan!

Can you explain why Kettlebells are so good at burning fat?

Kettlebells are a unique low-cost, full-body conditioning tool for folks with limited time.  This is because KB’s:

1. Place demands on multiple muscle groups and energy systems

2. Offset your center of gravity/cause your body to work harder to maintain balance

3. Allow you to incorporate strength and cardio into a single workout

What do you feel is the biggest problem with people who train with Kettlebells these days? Why aren’t they getting results?

It’s without a doubt what I call “Kettlebell ADHD”.

This happens when folks jump around from program to program – but never pick one and stick with it.

They scour the internet for new KB workouts and training videos, and use the tips and tricks they get in their own training on a regular basis …

But their biggest problem is that they don’t learn how to use kettlebells correctly from the beginning.  They never learn the true intricacies and fine points of the basic moves like the swing and Turkish get up.

And with this much exercise variety, it’s almost impossible to learn all the moves correctly in any reasonable amount of time – especially if you’re a kettlebell beginner.

I can’t tell you how many folks I’ve trained that have started with kettlebells in this info-overload, learn-many-exercises-but-master-none, no-real-structured-program fashion, and upon meeting with me and being put on a steady diet of the ‘basics’ for a month or two, have seen their progress go through the roof!

Can you share with me some results with clients who’ve used your system?

Sure – here are a couple of testimonials:

‘If You’re Looking To Get Started With Kettlebells, Start Here’ …

“I wish I had this guide months ago, before I went into information overload. This is the most concise guide I’ve found for starting out with kettlebells. If you are looking to get started with kettlebells, start here.

The exercises are all explained very well. The workouts are extremely well put together with suggestions for progression as you improve. Thanks to the guide and the videos on kettlebellbasics.net, my form has improved in just a few days and I’ll lose less training time due to bruised forearms.”

-Trent C, Houston, TX

‘A Great Starting Point For Learning The Basics Of Kettlebell Training’ …

“This guide is a great starting point for anyone looking to start an excercise program that actually works. Kettlebell workouts are one of the most intense workouts I have every done. The quickstart guide is very informative and is great with the pictures and descriptions … I am down almost 15 lbs now. Its been a good thing. Kettlebells have definitely increased my strength and conditioning.”

– Issac S, Sacramento, CA

I also have lots more on 10x10kettlebells.com

What is the best way to break through a training plateau?

A very common reason folks hit a training plateau is becuase they don’t change their workout.  A great way to break through this is to switch things up with a new and well designed program.

If you had to give my readers one piece of advice, what would it be?

To pick a soildly designed training plan that’s appropriate for their training goals and stick with it long enough for it to work!!

Awesome Coach! Check out Forest Vance’s fat burning Kettlebell Workouts at 10x10Kettlebells.com!

Continue Reading

45 Pushups in 1 minute with 100 lbs Backpack

On Saturday, July 21, 2012, law student Brandon Gatto set the Guinness World Record for the most pushups performed in one minute with a 100 lb backpack. He did 45 pushups.

That’s a shame to many of us who can’t even perform 45 pushups in a minute with our own bodyweights!

“If I could put the feeling into a word right now, it would be proud,” Gatto said of his accomplishment. “It’s still sometimes difficult for me to believe that this is an international competition, so I certainly feel proud, not only as an Old Forger, but also as an American.”

Gatto blew past the original record of 34 pushups in one minute!

The reason I’m writing this is because many of us are bored with our workouts and it’s time to challenge ourselves. So grab a timer or stopwatch and see how many pushups you can perform in 1 minute.

Challenging yourself is one of the keys to exercise success.

Early on, my success with exercise came with training with my friends. Now that we’ve grown up and our live have become more complex, it is difficult to find time to workout together.

So, I have to come up with ways that I can push myself on my own.

Setting up challenges are a great idea! Here are some challenges I’ve used to keep my workouts interesting. You can perform these as stand-alone workouts if time is short, or at the end of your workouts as finishers:

  • One minute strength test – choose pullups, chinups, dips, pushups, or decline pushups.
  • Perform 50  Jump Rope Double Unders as fast as possible without stopping. (The most of I’ve done is 32 without stopping)
  • Perform X number of KB Swings for time – Start off with 50 reps, then gradually add to that number as you get better at KB Swings
  • Set the timer for 2 minutes, and see how many burpees you can perform in that time period.

If you’re looking for even more great finishers to add at the end of your workouts, I recommend checking out Mike Whitfield’s Workout Finishers. Click here to learn more!

Continue Reading

Dumbbell Swings Technique for Fat Loss

All this time, I’ve been talking about Kettlebells, but what about Dumbbells?

Well, each implement has there advantages and disadvantages. One major flaw with Kettlebells is that they are difficult to learn.

However, we can easily remedy this problem by using Dumbells. All Kettlebell movements can be done with a pair of Dumbbells!

One of which is the Swing. If you want to ease into Kettlebell swings, you should first practice them with Dumbbells.

Dumbbell Swings Technique

  • Start with your feet slightly wider then shoulder width apart. Turn your toes slightly outwards.
  • Place the dumbbell between your feet. Push your hips back, bend forward, and grab the Dumbbell with one hand.
  • This is the starting position: shoulders back, hips high, back straight, abs contracted, and head facing forward.
  • From this position, snap your hips forward, and allow the momentum of the action swing the dumbbell forward.
  • Straighten your body until the dumbbell is right in front of your face. Reverse the movement, and bring the dumbbell back to starting position.
  • Repeat.

The Dumbbell Swings Challenge

There have been many Kettlebell Swings challenges published. These challenges help people lose fat and build muscle at a fast rate.

In my challenge, you will perform 6,000 swings in 30 days. This many seem like a daunting task, but it is actually much more lighter than many of the other challenges being published.

I have tried some of these challenges, and I simply do not agree with the incredible amount of volume prescribed. Instead, I’d rather focus on using more weight, which a lower-volume program will allow you to do.

In order to do 6,000 swings in 30 days, we are only doing 200 swings per day. That’s 100 swings per hand, which can be split up into smaller sessions throughout the day.

You may organize this task anyway you like. If you’re looking for a solid training program, I recommend using the TT Kettlebell Revolution. Remember, you can substitute dumbbells with Kettlebells until you get the hang of Kettlebells. Click here to learn more!

Continue Reading
Hello world.