CRAZIEST Bodyweight Exercises EVER in ONE Place

“Where do you get your inspiration when it comes to bodyweight training?” asked one of my readers.

The truth was I didn’t know where to start.

First, there’s the Total Body Extension, one of the best non-impact conditioning exercises ever, from Craig Ballantyne (also known as the “Godfather” of fitness).

The Spiderman Pushup Plank? – Mike Whitfield

The Kong? – Adam Steer

How to get better at pull-ups and push-ups? – Shawna Kaminski

How to warm up better and become more mobile than ever? – Tyler Bramlett

And not to mention you can actually get stronger and put on more muscle using JUST your own bodyweight thanks to the secrets from Todd Kuslikis and Forest Vance.

The options are limitless when it comes to your own body.

Don’t believe me?

See what you can do with your own body here

Want to go from NO pull-ups to 10? You’ll get the step-by-step insider secrets to do that.

Want to improve your coordination, burn belly fat and train like a boxer with just your own weight? You can do that.

Want to bullet-proof your back and prevent future injuries while making your joints feel better than ever? You can do that, too.

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  •  Parth

Third World Vegetarian Muscle Building – Part One

“Progress is impossible without change, and those who cannot change their minds cannot change anything.” – George Bernard Shaw

Physique transformation is change, and just like any other change, it requires commitment and sacrifice. It pains me when I read an email that goes something like this: “I’m taking so and so weight gainer, but I’m not gaining any weight.”

People have been sold on the lie that they can achieve a goal in their lives without dramatically changing their mindset and lifestyle. Today, I will illustrate how terrible of an idea it is try and gain weight using a weight gainer without changing your diet or having a solid exercise program.

The Question

Here is the question that landed on my inbox a few weeks back:

“This is —- From —, My age is — and height is 5.11 inches, according to that weight is only 52-53 Kg , so you can imagine how much i need to increase …., currently I am trying one nutrition since past 6-7 months, but there has no big change …..want to help from your side…can u advice me best..???”

Okay, so dude is almost 6 feet, and weighs around 115 lbs. Yeah, you need to gain weight.

Now, the problem with this question is that dude (let’s call him Dude X), hasn’t provided me with any information on his diet and training. This is kind of like asking someone to help you with your homework without telling them what subject you need help in, and what topic within that subject you need help in.

Details folks!

Either I was intrigued or bored, so I emailed Dude X back. It actually took a few emails back and forth for me to gather the following information:

  • He’s a vegetarian
  • Takes endura mass weight gainer every night before bed
  • He’s not getting nearly enough protein as he should be

I will have to reveal some other info about Dude X to completely answer this question. He’s from India. In fact, he’s from the same city my family’s from, which is why I can understand his limitations.

Here’s what I told Dude X:

“So you are 52kg, or 114 lbs. To gain weight, you should be eating at least one gram of protein per body weight. Let’s figure out how much protein you are eating:

Breakfast:  Tea + Two Big chapati ( “Bhakri”)

Lunch:  Four – Five small chapati, Vegetable sabji ( Taken Tiffin )

Dinner: Two-Three chapati, Rice, Milk

1 serving of Bhakri has 5 grams of protein, so you are eating 10 grams of protein for breakfast.

1 chapati is 3 grams of protein, so you are eating 15 grams of protein for lunch.

For dinner, you are eating close to 20 grams of protein because of the milk.

Add in endura, which is 15 more grams.

Total comes to 60 grams of protein per day. How do you expect to gain mass if you are not even getting at least 1 gram of protein per pound of bodyweight?

Gaining and losing weight is simple math, and also a desire to change and discipline.

I also hope that you are lifting weights, because you have not yet given me your workout routine.

– Parth”

I want you to notice 2 things:

1 – I was able to find out approximate how much protein he was eating just by doing a search on Google. Therefore YOU have no excuse not knowing your macronutrient breakdown. The information is out there, for FREE!

2 – Poor dude was sold a “weight gainer” that only had 15 grams of protein! Even IF you were going to rely on supplements to increase your protein intake, how is 15 grams going to do anything at all?

He also followed up with the following information regarding his weight training regimen:

“I am doing simple exercise in morning and evening…. it around  12-15  pushup  , weight lifting 10Kg , Sit Up 10…each time”

Gosh, gosh gosh.

What does “weight lifting 10 kg” mean? I will never know.

So first thing I did was give him a list of high protein vegetarian foods to incorporate into his diet:

  1. eggs
  2. yogurt
  3. all other types of beans (chana, etc.)
  4. dal
  5. nuts like peanuts and almonds
  6. mungbeans

Dude X will be able to get up to 120 grams of protein easily if he constructs a diet using the foods in this list.

He followed up by asking if I can recommend any supplements or “special medicine.” And to that I replied: No. Eat real food first, then rely on supplements.

Gosh. Gosh. Gosh.

I never heard from Dude X ever again, but I kept thinking about the question. It is quite hard to be a vegetarian in a third world country and be able to even meet your daily nutritional requirements, much less gain weight without access to a gym or proper equipment.

Tough.

So I decided to go deeper into the question, and Dude X, if you’re reading this I really hope you consider following the program in this blog post.

The Diet

Let’s start with the diet. I’ll just take the original diet that Dude X sent me, and add to it until we’re able to get the base level number of protein intake:

Old diet:

Breakfast:  Tea + 2 Big chapati ( “Bhakri”)

Lunch:  4- 5 small chapati , Vegetable sabji ( Taken Tiffin )

Dinner: 2-3 chapati, Rice ,  Milk

New diet:

Breakfast:  2-Egg Omelet w/ Tea + 2 Big chapati ( “Bhakri”)

Mid-Morning Snack: Handful of almonds or chana

Lunch:  4-5 small chapati , Vegetable sabji ( Taken Tiffin ) with yogurt

Mid-Day Snack: Handful of Almonds or Chana

Dinner: 2-3 chapati, Rice with Dal, Beans, or Mung Beans

Before bed: Protein w/ Milk

 

These are estimates, of course, but this new diet should get Dude X around 120 grams of protein.

I’m not going to count his carb intake or change anything there, because all that chapati and bhakri is more than enough carbs. He shouldn’t be afraid of a little fat gain at this early in the game.

This is the end of part one. Digest the information, and see what you can use for your own gains.

Stay tuned for part two, where we discuss training recommendations. If you have any questions regarding diet and training, please post them on our brand new Ask Shah section!

What Rocky Balboa’s Avatar Can Teach You

By far the training montage contrasting Rocky Balboa’s rugged to the bones minimalist training with Ivan Drago’s high tech training was the most enjoyable. Not only did they do an incredible job of painting the “David vs Goliath” picture, but the montage captured something unique: that new and fancy will always take a backseat to drive, determination, and the basics.

This sort of basics training is a lost cause in today’s fitness world as everyone is searching for the latest gadgets, techniques, and research studies. People keep chasing the latest shiny thing and lose track of what really needs to be done for their goals: lift big for strength and size,  and use intervals and diet for fat loss.

It’s simple. The formula works every time. But everyone wants to avoid the necessary and runs after the shortcut.

There are few individuals who are actually making a stand and talking about basic low-cost and low-tech training. One of these dudes is Ross Enamait, who I like to call the real-life avatar of Rocky Balboa. Why do I say that? Well, just check out this video:

 

Who is Ross Enamait?

Ross is a trainer and boxing coach. He has a successful business training athletes of various caliber. I came across his site, RossTraining.com, even before I started my own website. I was extremely impressed by Ross’ use of household items to build his own training equipment. I was equally impressed by his incredible level of athleticism and work ethic.

I’ve only written one other article on Ross Enamait: Taku’s Time Intervals. This article is going to be more of an in-depth look at what Ross Enamait teaches. The hope is that you can take some ideas to apply to your own training regimen.

Lack of Time Excuse

“If you want to sit on the couch all day, go sit on the couch. Do what you want. All I ask is that you don’t go around telling everyone that you do not have time to exercise. The lack of time is excuse is nothing but an excuse. Lazy people and productive people have at least one thing in common. They both operate within the confines of a 24-hour day. Unfortunately, more and more people seem to be shifting towards a life of inactivity.” Strong words, but that’s how Ross speaks. He tells it like it is, and one of the most important lessons you can learn from him is this: that lack of time is just an excuse.

As Ross said, we all operate with 24-hours in a day. We can choose how we spend our time. Before a rush of more excuses enter your heard, let me say a few things about what we can do about our “lack of time.”

Instead of going straight to the excuse, think of this: you have to workout. You have no choice. You have to. How are going to fit it in, and how long are you going to do it?

For me, the answer is simple: I take my gym bag to work with me. After work, I go down to my small gym in the basement of my office building, and I train hard for 30-45 minutes. That’s the system I created for myself. Other co-workers who are serious about getting in shape and staying healthy have their own system. Some workout before getting to work. Others go on their lunch break.

My gym is 24-hours, so I would train at 11pm. On the weekends, I meet my trainer at 8am, and get it done. Most people want to sleep in on the weekends, but I find that training early in the morning on the weekends helps me manage my social life better, and helps me get an early start on my chores (laundry, grocery shopping, you know the deal.)

The point is, that if it’s important to you, then you will create a system to get it done instead of making excuses.

Low-Tech Training

Another excuse people have is a lack of equipment or unable to afford a gym membership. Well, Ross has numerous products that are full of workouts and tips using either no equipment, very simple equipment, or home-made equipment.

Here’s what he has to say about the subject: “One of the motivators behind this blog is my desire to prove that it’s possible to get in shape with little or nothing. As a result, I’ve shared countless stories of athletes who have thrived despite training in less than ideal environments. Whether it was boxers in Brazil, wrestlers in India, or athletes in Russia, the common denominator between them is their ability to succeed without the so-called necessities that the fitness industry so heavily markets.”

Think about athletes in other countries. Those that have no equipment, limited resources, and lack of the so-called “cutting edge” fitness information. Their methods are simple, but their results are phenomenal. They do push ups. They do pull ups. They hit a bag. They go for a run. They jump rope. In other words, they get it done because it’s important to them.

What if we had that mentality? What if instead of making excuses, and going after the latest shiny object, we buckled down and used what we already have plus a little bit of creativity to do what needs to be done.

Ross takes the lead on this, showing you exactly how to get an amazing workout with limited equipment. Once again, I really wished this video had the Rocky soundtrack. Here Ross shows you how to train with a sledgehammer:

Simple, but it works!

Here’s another sweet video. Instead of going out and getting one of those ab-rollers, just use a wood dolly to train your core:

Recap:

Lesson #1: Lack of time is an excuse

Lesson #2: You don’t need fancy equipment to train hard.

Now get it done!

Ross Enamait’s Training Manuals and DVDs:

  • Never Gymless – Dedicated to home-based workouts which negate the need for a gym membership or fancy equipment.
  • Infinity Intensity – Includes a sample 50-day programs showing you how to train with your bodyweight and a pair of dumbbells.
  • Full Throttle Conditioning – 108 minute video and 91 page ebook showing you how to use simple tools to build effective workouts.
  • Jump Rope Conditioning for Athletes – All you need is a jump rope! 113 minute video with a 44 page ebook.
  • Low Tech Sandbag Training – Grab a sandbag and learn how lift, throw, and swing your way to greater strength and endurance.
  • Low Tech Core Training – Develop true core strength with free weights, bodyweight movements, and odd objects.

For more information on Ross Enamait, check out his blog at RossTraining.com

 

 

Want to Accomplish More? Just LOL

In the last post, we talked about how many of us may not be pushing ourselves hard enough in our workouts. We may be sabotaging our own results because we’ve become comfortable with being comfortable.

Now I want flip the switch: for every 10 people that are taking it easy, there is one person that is really pushing themselves. Really following the game plan to the T. (Don’t quote me on that statistic).

So today I want to speak to that person who is sitting in the minority.

What’s with the title?

For those of us that have been living under a rock, LOL means “laugh out loud.” It’s been beyond overused that we’ve forgotten the meaning of it. LOL is often used as a response to a text message that we really don’t know how to respond to or if you’re looking to avoid the conversation.

For example, sometimes when my girlfriend asks me to do something I don’t really want to do, I’ll respond, “Ok, LOL.” And if she points something out that I did wrong, “Ok, LOL.”

Just LOL it out.

That’s what I want you to do. Laugh out loud. Don’t take your training and diet so seriously that it stresses you out. Take a day off. You deserve it.

But what if I fall off the wagon?

Because you’ve been on task, know what the game plan is, and understand your goals, your body and mind simply won’t allow you to get off the wagon. Seriously.

I dare you to eat something that you normally wouldn’t. Go ahead try it. You won’t do it. It’s going to be hard for you to cheat on your diet.

This happened to me recently: if I’m training on the weekends, I will go to a diner after my workout to grab an omelette, since my parents don’t like me when I cook eggs in the house (seriously, who else has this problem?). Normally when they ask me what kind of toast I want, I tell them not to give me any bread.

This time I told them I wanted whole wheat toast. Just to cheat on my diet a bit. Well, the omelette came. The toast came. I ate the omelette, but I didn’t touch the toast. Nope. Just couldn’t do it. I just didn’t need bread. My body wasn’t craving it. Isn’t that awesome!

Here we are listening to our friends talk about all the cravings that they have, and how they can’t control themselves, while we’re sitting on the opposite side of the fence wondering “dude, it’s so easy not to eat the pizza. Don’t you have any goals?”

Why you should relax

I wouldn’t recommend something unless it’s either backed by science or broscience (lol). So when we’re working really hard at our goals, sometimes too hard, our metabolism changes rather dramatically.

What happens is something known as metabolic adaptation. What this describes is a drastic slowing of the metabolism due to extreme stress in the form of dieting and exercise.

But I thought dieting and exercise was good!

It’s good, but what we’re talking about excessive and prolonged periods of clean eating and intense exercise.

How do you resolve this? Well, have you ever gone on vacation, pretty much eaten anything you wanted, and come back only to find out that you either maintained your weight or actually lost weight? This is because you just did something you normally don’t do: you relaxed.

One guy that’s great at relaxing is Mr. Dwayne Johnson, A.K.A The Rock. After putting in a lot of hard work, he’ll take a day off to just cheat on his diet and relax:

The-Rock-Cheat-Meal-Final

Now, the truth is that you probably shouldn’t be having pizza, pancakes, and other high-carb, sugary meals on your cheat day, but note what the image says: The Rock went 150 days – that’s 5 straight months of clean eating.

The reason I bring Dwayne Johnson up as an example is because he’s the type of person I’m speaking to. After you’ve put in the hard work, you’ve pushed all you can, and you’ve done what you had to do – it’s time to relax and take a day off. Just one day. That’s all I’m asking.

Even God orders a day off!

The Cortisol Factor

Along with the metabolism issue, there is also a psychological connection between stress and weight gain. When we’re super stressed out (and that’s what we do when we O.D. our bodies on a strict diet and workout schedule), our cortisol levels rise. Cortisol is also known as the “storage hormone.”

So the one thing that we were trying to do (lose fat) is now being hijacked because we are stressing ourselves out. End the hijack by backing off and taking a break.

Accepting Overtraining

Overtraining is another one of those overused words. People are paranoid of overtraining. The majority people just need to train hard first before they worry about overtraining.

The ones that don’t worry about overtraining are the ones that should be. Why? Because not only overtraining put a halt in your progress, but will also change your personality. No joke.

If you’re normally a cool cat, but have been feeling irritable, depressed, or angry lately – it could be that you’re training too much. Of course, there are other factors that could be causing these changes in mood. Either way, you should probably slow down in life, and get an understanding of what’s wrong.

Fix it.

Relax.

And get back into it once you’ve been able to manage your stress. Note the key word here: manage.

The goal is not the eradication of stress, but instead the management of stress. Stress is good for you. Stress is the change agent. But TOO much stress causes all sorts of bad news.

Your RELAXING Game Plan

Yes, people like us need an actual PLAN to relax. The relaxation needs to be strategic so that we don’t end up relaxing too much.

Step #1 – Go Chill

Because we’re such control freaks and party poopers, we need to hang out with someone who knows how to have fun (but doesn’t go overboard). For me, that would be my girlfriend. We’re complete opposites in personality. I’m an introvert, she’s an uber extrovert. So when it comes time to wind down, I wind down with her. Even if we’re doing the most boring thing in the world (you name it), somehow she makes it fun.

Step #2 – Cut your Training in HALF

I would tell you to take a week off from training, but I know you’re not going to do that (because even I wouldn’t do that). However, you can cut your training in half. For example if you’re doing 3 days of weights and 3 days of intervals, you can instead do 2 days of weights and  1 day of intervals. You’ll have 3 extra off days. Do that for a week (or two), and then go back to your regular schedule.

Step #3 – Sleep In

I wake up at 5:30 am on the weekdays and 7 am on the weekends without fail (yes, I’m that guy). On top of that, I’m a workaholic. So, if I start something let’s say at 10pm, I can’t go to bed until I finish it. This type of personality isn’t very good for getting 7-8 hours of sleep per night. 

After a few weeks of this, I have to literally force myself to sleep in on the weekends (or at least take an afternoon nap). I’ve been experimenting on a few techniques to help me sleep earlier, which I would love to share at a future time if there is interest.

Step #4 – Strategic Cheat Day

Note the key word: STRATEGIC.

This doesn’t mean you can eat anything you want.

What it means that you eat something that you have a craving for, but you don’t overdo it. For example, if you’ve been craving pizza, then go ahead, have a few slices, but don’t eat the entire pie! (And stay away from the soda, there is no reason you should be drinking sugar, not even on a cheat day).

Step #5 – New Stimulus

Do something you normally don’t do with regards to physical training. If you’ve been spending all your time lifting weights in the gym, then get out and go for a swim, or climb some rocks.

This could actually be part of step #1, where you do some physical activity with your friends such as hiking, rock climbing, or some group challenge. The idea is to get your mind off the gym and to just have fun.

I hope this gives you a new perspective on why it’s important to relax and take a day (or two) off from training and eating strictly. It should give you something to think about in terms of your overall goals and approach.

Your Step-By-Step Plan to Embrace Pain

HOPE

Life is not about surviving, it’s about thriving. The large majority of people are too afraid to step out into the world in the fear of getting hurt, mocked, or disappointed. This is no way to live.

What does this have to do with fitness? EVERYTHING! The reason why so many people walk around unhealthy is because they have allowed their fear to create a life of comfort. Exercise is all about pain. If you can’t embrace pain, then you won’t be successful in the gym.

You might workout. You might go to cardio classes. You might be dieting. But how much of that is within your comfort zone? How much of that is true, actual PAIN? You’ve heard the quote: Pain is weakness leaving the body. So if you’re not going through the pain, then what you’re doing is staying weak.

Many believe that if you feel pain, then it means that you’re weak. The truth is that if you avoid pain, you’re weak. You are so fearful that the slightest bit of something uncomfortable is going to make you turn the opposite way. The prize could be on the other side of the door, but you won’t open the door, simply because of the fact that it’s too painful to experience the unknown.

At the gym I see people taking it easy. They’re just sitting there, pretending, believing, and thinking that they’re working hard. But what they’re really doing is taking it easy. If you haven’t at least attempted to lift more, push harder, and train at a higher intensity level than the week before, then you’re just wasting your time. You might as well go home and eat cheetos.

Look, there are things that are completely out of our hands, I get that. Sometimes you can do everything right, and still come short of your goal. I get that. And that disappointment is hard to deal with. But you have to remember your ultimate goal: a better future, better body, healthier attitude and an improved lifestyle.

Here is what I have to say to those people that are “stuck.” If you’ve been slaving away at your workouts for quite some time now, and are still not experiencing the results that you desire, then perhaps the problem isn’t the workout. Perhaps the real problem is in your attitude. You’re taking it too easy on yourself. You’ve become comfortable with being comfortable.

You need to try something new. And if you make a mistake, you’ll learn from it and get stronger. If you become disappointed, you’ll re-adjust and try again.

And if you’ve tried to follow all the rules of dieting, and worked out hard but still fell short of your goal, then I want you to change the way you think about that situation. Instead of getting down on yourself, think about it this way: the mistakes you made, the time you lose, and the money you spend – all of that is tuition for what you didn’t know. Most of us are willing to spend time and money to go to a university to learn something that may or may not help us in life, but we don’t see life as the ultimate university?

So the moment starts now to not be afraid of pain. Here is your step by step plan to making this happen:

#1 – Acknowledge the fact that you need to push yourself harder.

#2 – Write down your current workout.

#3 – Take 50% of your workouts, and replace them with something you don’t like doing. For example, if you love bodyweight circuits, but hate treadmill sprints, and you train 4 days per week, then do 2 bodyweight circuits per week, and 2 treadmill sprints.

#4 – Take the remaining 50% and set a goal you’ve never attempted before. So, lets say you normally do 3 rounds of 10 pushups, 5 pullups, and 20 squats. Take this workout and try to do 6 rounds of 15 pushups, 10 pullups, and 30 squats. Don’t give up until the workout is complete Go above and beyond, just one time to see if you can do it.

 

Keep working hard,

 

  • Parth


P.S. Have you been feeling lately that you haven’t been pushing yourself hard enough? What’s your attack plan to fix this?

Your Step-By-Step Plan to More Fat Loss

Life is not about surviving, it’s about thriving. The large majority of people are too afraid to step out into the world in the fear of getting hurt, mocked, or disappointed. This is no way to live. 

What does this have to do with fitness? EVERYTHING! The reason why so many people walk around unhealthy is because they have allowed their fear to create a life of comfort. Exercise is all about pain. If you can’t embrace pain, then you won’t be successful in the gym.

You might workout. You might go to cardio classes. You might be dieting. But how much of that is within your comfort zone? How much of that is true, actual PAIN? You’ve heard the quote: Pain is weakness leaving the body. So if you’re not going through the pain, then what you’re doing is staying weak.

Many believe that if you feel pain, then it means that you’re weak. The truth is that if you avoid pain, you’re weak. You are so fearful that the slightest bit of something uncomfortable is going to make you turn the opposite way. The prize could be on the other side of the door, but you won’t open the door, simply because of the fact that it’s too painful to experience the unknown.

At the gym I see people taking it easy. They’re just sitting there, pretending, believing, and thinking that they’re working hard. But what they’re really doing is taking it easy. If you haven’t at least attempted to lift more, push harder, and train at a higher intensity level than the week before, then you’re just wasting your time. You might as well go home and eat cheetos.

Look, there are things that are completely out of our hands, I get that. Sometimes you can do everything right, and still come short of your goal. I get that. And that disappointment is hard to deal with. But you have to remember your ultimate goal: a better future, better body, healthier attitude and an improved lifestyle.

Here is what I have to say to those people that are “stuck.” If you’ve been slaving away at your workouts for quite some time now, and are still not experiencing the results that you desire, then perhaps the problem isn’t the workout. Perhaps the real problem is in your attitude. You’re taking it too easy on yourself. You’ve become comfortable with being comfortable.

You need to try something new. And if you make a mistake, you’ll learn from it and get stronger. If you become disappointed, you’ll re-adjust and try again.

And if you’ve tried to follow all the rules of dieting, and worked out hard but still fell short of your goal, then I want you to change the way you think about that situation. Instead of getting down on yourself, think about it this way: the mistakes you made, the time you lose, and the money you spend – all of that is tuition for what you didn’t know. Most of us are willing to spend time and money to go to a university to learn something that may or may not help us in life, but we don’t see life as the ultimate university?

So the moment starts now to not be afraid of pain. Here is your step by step plan to making this happen:

#1 – Acknowledge the fact that you need to push yourself harder.

#2 – Write down your current workout.

#3 – Take 50% of your workouts, and replace them with something you don’t like doing. For example, if you love bodyweight circuits, but hate treadmill sprints, and you train 4 days per week, then do 2 bodyweight circuits per week, and 2 treadmill sprints.

#4 – Take the remaining 50% and set a goal you’ve never attempted before. So, lets say you normally do 3 rounds of 10 pushups, 5 pullups, and 20 squats. Take this workout and try to do 6 rounds of 15 pushups, 10 pullups, and 30 squats. Don’t give up until the workout is complete Go above and beyond, just one time to see if you can do it.

Keep working hard,

– Parth

P.S. Have you been feeling lately that you haven’t been pushing yourself hard enough? What’s your attack plan to fix this?

Truth About Pushups

Pushups Take you Far

It’s uncanny how many pushups I still do.

Not a lot.

I thought it would be something I would leave behind as a beginner.

But as I learned more and more about exercise, I realize you can take any exercise and make it harder.

You can make it last for ever.

But the pushup is different.

Even the basic pushups is hard.

No matter how advanced you’ll get.

No matter how much weight you can lift.

There’s something about the pushup that just keeps kicking your butt.

Men-Pushups

There are many types of pushups

Many types.

Here are just some variations I’ve written about in the past:

Pushups are not all  you need

There are many people out there that will tell you “pushups are all you need.” This is not true. You should pair pushups with other movements so that you train your full body. Ideally, you should include the following types of movements in your fitness routine:

Pushups are Cardio

Pushups get your heart rate up, making them effective for fat loss. Unless you’re a complete beginner, pushups alone won’t get you the results you desire. Combine them with other movements to form a circuit workout.

Here is a great circuit workout including the pushup: Fat Loss is a Battle Workout #3

Pushups Build Muscle

Muscle building is all about overload. This means as you get stronger, you must challenge yourself with heavier weights. You are lifting approximately 70 – 75% of your total bodyweight when doing a pushup. So if you weight 185lbs, you could be lifting 130 – 140lbs per repetition. So as you gain weight, the more muscle you will be lifting.

However, your body doesn’t really know how much weight it is lifting. Therefore, you can still pack on muscle with bodyweight movements by making your workouts more challenging using the variations discussed earlier along with these advanced muscle building techniques.

The simple, “Do More Pushups” workout

So, in conclusion, to get the most out of pushups, simply do more pushups.

Of course, do not neglect the library of other bodyweight movements you can do help achieve your fitness goals. One great trainer I always recommend is Craig Ballantyne. You can read my bodyweight interview with him here. In addition, check out his deluxe bodyweight workouts for programs that will challenge you, get you stronger, and leaner.

Click here for Deluxe Bodyweight Workouts!

The #1 Lie You Tell Yourself

Happy New Year everyone!

If you have been reflecting on the past year, and find yourself unhappy with the results you achieved in 2014, then there is one thing that is absolutely true: you don’t need another training routine.

Another book. Another workout. Another diet plan. Another piece of equipment. Another….another….Because let’s be honest, it is not gonna work for you. What you need to do is work on your thinking. There is most likely something mentally holding you back from achieving your goals.

 

Stop Lying to Yourself

Trainer Mike Whitfield would eat a bag of chips on his way home from work all the while thinking about what he wanted to eat for dinner. He would then warm up a frozen pizza, eat the entire pie, and finish the night off with a bowl of ice cream.

Mike kept lying to himself, saying that he needed to eat that bag of chips to relieve stress from work, and that he was too fat to exercise. His weight escalated up to 300 pounds before it hurt him enough to do something about it.

How many times have you told yourself that you need to do this, or need to do that, knowing that the habit was unhealthy? What kind of lies are you telling yourself that are holding you back from achieving your fitness goals?

One of the lies that Lolly Daskal addresses in her article The 9 Most Damaging Lies We Tell Ourselves Daily, is “I don’t have a choice.” Just as Mike Whitfield kept telling himself that he had no choice, no other way to relieve his stress from work, we constantly tell ourselves that we have no choice, and there is no other way.

We create stories in our minds. These stories we tell ourselves shape how we perceive ourselves, and the world around us.

The bad news is that often times the realities we create for ourselves are not based on what is actually true. The good news is that since our mind has so much control over our perceptions, we can change our realities and create a new story for ourselves!

Approach to 2015

Turn Your Fear into a Challenge

Humans respond to challenges. During the early years of our existence, we had to compete to survive. Every day was a challenge. We are no longer in survival mode, but our competitive nature is still a part of us. This is why when we’re in a competitive environment, we’re able to achieve more than we ever thought possible.

We often create these stories around things we fear. For example, Mike Whitfield could have easily dealt with his stress by working out. Instead, the story he told himself was that he couldn’t do it, and there was no choice for him. But you do have a choice. You can choose to make the decision to change.

One technique I’m using for my goals in 2015 is to turn my fears into challenges. By structuring your goals into both small and large challenges, you’re going to light a fire inside of yourself.

Both world-class athletes and movie stars take advantage of this competitive nature to achieve incredible levels of fitness. When there is a competition date set, you have no choice but to train hard.

See, if you’re going to make the excuse of having “no choice”, then you need to put yourself in a situation where you actually HAVE no choice but the healthy option. Because if you signed up for a triathlon, sitting there eating chips and ice cream will not get you anywhere.

 

Your Approach to 2015

So this coming year, instead of telling yourself “I have no choice” say to yourself, “I challenge myself to go to the gym twice a week” or “I challenge myself to do 20 pushups per day for the next week.”

Here are a few more ideas you can use to turn your fears into challenges, and create an environment where you have no choice BUT the healthy option:

#1 – Enter a Competition

It can be a fitness competition, a racing event, a strongman-style or obstacle course event. Do something that will get you in front of people, creating a situation where there is no turning back. You have to compete or you won’t get back your entry fee, and you will also embarrass yourself in front of all those strangers.

#2 – Friendly Competition

Compete with a close friend or group of friends. This can be lifting competitions, races or even weight-loss challenges. One reason why it was much easier for me to stay in shape before I began to work in a 9-5 office environment, was because I was training with my buddies in my backyard. We pushed ourselves and built a sense of camaraderie.

#3 – Do What you Believe is Impossible

To set up my goals for 2015, I asked a few people close to me what they believed that I thought was impossible for me to do. You see, at times we ourselves do not realize that we are making excuses or taking the easy way out. Our friends can help us see what is our true potential. Their responses helped me narrow down 4 important challenges I will be taking up for 2015.

#4 – Make a Bet

For one of my 2015 goals, I have a bet going on with a friend of mine. When money, or some sort of prize, is involved it helps you clearly see the light at the end of the tunnel. It’s much easier to visualize yourself achieving that goal, rather than you spinning your wheels and over time becoming depressed due to a lack of results.

You won’t have a great 2015 if you don’t fix your thinking. I’ll leave you here with another one of my favorite stories: Roger Bannister was the first person to run the 4-minute mile. Before Roger Bannister, the belief was that human beings were physically incapable of running a 4-minute mile. Mr. Bannister broke through that limiting belief, and within a year, 23 other people matched or beat that time. And since then, over 20,000 people have run a 4-minute mile.

Take 2015 on with an attitude of victory. Eradicate limiting beliefs, stop lying to yourself, and turn those fears into challenges!

Have a great 2015!

  • Parth

Burn 20 calories per minute with this ODD workout method

Research from the American Council on Exercise (ACE) has shown that you can burn up to 20 calories per minute with this odd training method. You could burn off last night’s dessert in about 10 minutes…

It’s the highest level of calorie burning you can get – even more than hill sprints.

If you were to do intervals on the treadmill, you’d probably hit a maximum of 16 calories per minute (even with a steep incline).

And I’m proof that this odd little tool works…you see, this past weekend, I cheated on my diet pretty hard – it was Thanksgiving after all –

… yet on Monday, I weighed the same

…and it was because I used this tool.

That’s why you should have this training method in your metabolic fat loss program.

The ACE study – performed on men AND women – also found that this ONE workout method increased their abdominal core strength by an amazing 70%!

They didn’t do crunches, they didn’t do sit ups, they didn’t even do boring planks.

All they did was this one odd workout method.

Use this odd tool to burn MEGA calories and get ripped abs

Use it and lose it,

– Parth

PS – Burning 20 calories a minute allows you to…

…burn off:

– A big chocolate chip cookie in 10 minutes

– A can of soda in 7 minutes

– A light beer or small glass of wine in just over 5 minutes!

Burn 20 calories per minute <= Replace intervals with this