Tim Ferris is my hero. No kidding! My world was transformed after I read his book, “The Four Hour Work Week.” The book basically applied a lot of my fitness principles, such as the 80/20 principle and Parkinson’s Law, into regular life. Now, the truth is that Parkinson’s Law in my view is similar to Work Capacity, i.e do as much productive work in as short a period of time.

So then began the journey of how I began to re-boot my life in search of freedom. All of a sudden, I wanted to live the Tim Ferris lifestyle. I wanted to accomplish great things NOW!

I began reading his blog, and came across an article where Tim claimed that he had put on 34lbs of pure muscle mass Continue reading

At 4 AM in the morning, I dragged myself out of bed and turned off the alarm clock. With eyes barely open, I unlock the bedroom door and walk a few feet into the bathroom. Like a mechanical robot, I lock the door behind me, turn on the lights, and turn both the handle on the faucet. I let the cold water dribble on my hands, and splash my face one time, two times, three times. Each time the cold water wakes me up slightly, and each time the rest of my body shivers with shock. Read more.

Cover image by plu.edu

Ready. Photo by rinkjustice.

If you’ve feel you’ve tapped out the full features of circuit training, think again. Here are some advanced techniques that you can employ in your training: Read more.

Image by AllPosters.com

What I am about to tell you will put every personal trainer, muscle magazine, and supplement company out of business. There is no one on this planet that knows how to perform an exercise right, nor do they know what training program is the best, and they certainly do not know which eating plan will eradicate obesity forever. At this point, I’m sure some of you have an idea of what I’m about to say, but most are completely confused.

What I am saying is that there really is no perfect routine, exercise form or diet. Everything is an improvement, and the only way that you become better is by doing. And so the principle that I want to throw at you guys is:

 

“YOU LEARN BY DOING”

I want you to copy and paste those words onto a word document, blow it up, print out multiple copies and paste it all over your house. No, SERIOUSLY!

The only way you learn and achieve is through action. Each time that we perform a task, we have an opportunity to examine the task with the goal of performing that task better than last time. Better means with greater efficiency and with greater effectiveness.

This concept is very difficult to grasp unless you go out into the field and actually get moving. Just as a scientist needs to perform experiment after experiment after experiment, you need to keep practicing, keep training, and keep learning from your own trials and tribulations in the gym.

And so as we move on as trainees, we will start seeing patterns and insights. But these insights can only be realized if we:

1. write everything down
   
2. be open to others opinions regarding our training
   
3. practically analyze our goals and progress and fix our weaknesses the best way that we can

One way that I identify my own weaknesses is to videotape as many of my workouts as I can. I have seen things that I did not like. But instead of ignoring them, my goal is to improve upon them.

I want the typical gym goer to put these words into use. I will be giving you three exercises to perform in the gym. Your job is to research and learn these movements on your own, program them into your regular training, and then develop your own system of self prescription, where you perform, observe, analyze, and apply with the goal of greater efficiency and effectiveness of the movement(s) you are performing. You may be surprised as to what you come up with.

Here are the three movements:
1. Dumbbell Turkish Get-up
2. Dumbbell Renegade Row
3. One-arm Dumbbell Snatch

Good luck on your journey!

Additional Resources:

Fat Loss Advice – If you want really practical, no-nonsense advice on how to burn fat quickly and easily, then you should check out Rob Bailey’s eBook, “Fat Loss System.” Rob’s running a New Years Sale. His $99 system is selling for just $47, but there’s only 9 copies left. So, act fast! Check it out here.

Success Magazine – “Success” magazine is a monthly periodical that I read to keep me motivated, focused, and hungry. I love reading the interviews on the various successful entrepreneurs from around the world. Each issue comes with a special audio and video CD. The audio part I always have turned on in my car, especially when there’s nothing good playing on the radio. Check it out here.

Book of Methods – This eBook is exactly what it sounds like. It’s more of a manual covering a variety of training methods designed to help you boost your strength levels. It’s written by Westside Strength Coach Louie Simmons. He covers all his best methods of proper strength and fitness development including the conjugate method, contest preparation, and plyometric training. Check it out here.

Image by TMX142

Welcome to the Last Month of the 12-Week Advanced Strength Program. This month we’re only performing two exercises per workout. Why? Cuz it’s gonna hurt. Here is what the schedule looks like:

Workout A:

• Bench Press
• Deadlift

Continue reading

Image by laurasmoncur This is the first installment of the “Shah Training is Not Bodybuilding” series. The name is lame, sorry. And I’m not trying to say that there is anything wrong with bodybuilding. I’m just saying that we’re a little different here. And by different, I mean that the Shah Training philosophy is best suitable for the beginner, or average trainee.

The issue that I have with bodybuilding, if you can even call it an issue, is that the average beginner will start off with a split-body program. You have 120lbers telling you that they train their arms 3 times a week, their chest twice a week, and their legs once a week. There is a BIG problem with that.

It all Started with a Debate

I once had a very “heated” but nice debate with my cousin one time on the phone. It all started when he started talking about how much weight he was using and how much muscle he’d gained on a training program that I did not prescribe to him. I basically started out by saying something like, “Why the hell are you following a split training program?”

After that, we went back and forth on the topic until he stated one thing that still stick out in the back of my head:

“Well, if I’m getting results with what I’m doing, how do you expect me to believe that full body is better?”

I responded: “Because I’m the expert.” That’s almost like saying, “Because I said so.”

Yes, for a complete beginner, any sort of training program will yield gains in lean muscle mass. But absolute gains in lean muscle mass is not what I’m really looking at.

Whatever Goes Up Must Come Down

People come back to me and say, “Oh I put on 10 lbs of muscle real quick, but then I stopped eating and I dropped like 8 lbs.” Well duh!

Bodybuilding has something we call “Bulking” and “Cutting” phases. A bulking phase is where you eat a whole lot of food, don’t do any cardio and let yourself get fat just so that you can weigh more on the scale. And then you cut, meaning that you do a ton of cardio, severely restrict calories, so that you can reveal your six pack abs.

I read somewhere that “almost anything will work with bodybuilders because we’re such a dedicated group of individuals.”

That’s true. I respect bodybuilders because of their dedication. I do believe that they are border line insane to be sacrificing so much 6 months out of the year just so they can don some Speedos and stand up on stage with a whole bunch of half-naked guys for some prize money they may not even win. But hey, the rest of the world are not bodybuilders and you need to realize that.

Follow a Long-Term Approach

• I recently gave this example VIA Facebook to one of my readers: “I have cousins who stay super ripped but they only weight 120lbs. I tell them they should probably stay on a mass gain cycle for about 5-6 years to really build a solid base. THink about it, if you put on 30 lbs of mass over 6 years, so lets say you’re 198 6 years from now, and then you try to drop fat (given that your bf% isn’t above 15), then you’ll look amazing at say, 183-185lbs.”

Do you see what I’m saying here? Take a long-term approach to both muscle gain and fat loss and you’ll be more satisfied in the long run. If my friend were to go from 120 to 125 in a month, can you imagine how much he’d have to eat and train for that five pounds of muscle?

We don’t realize how much our body hates change. If we “shock” it too much, then it’s going to think that there’s something wrong. There is some sort of “danger” there and it’ll adapt for a short period of time. But when things go back to “normal” and when we start to eat normal, then our body goes back to normal. Back to 120lbs.

Based on Experience

• I’ll give you guys one last example: 17 months ago, I was overweight at 25% bodyfat. I was addicted to Taco Bell, Starbucks, and Soda. I no longer have any cravings for those three things now. If I said to myself, “oh for 12 weeks I’m just going to stop all junk food,” then I’m giving myself a reason to get in shape, but then also a way to get out of shape. Do you see what I’m saying?

I want to hear your own stories. What experiences have you had with trying to put on muscle and lose fat? What I want to know is which method worked for you? A long-term approach, or a short-term approach?

Stocks are down, the banking industry is in peril, and many industries are suffering the brunt of Wall Street’s greedy ways. I don’t know much about finance, but I do know one thing: The Health Industry is Still Making Money! Read More.

Dominic has been training with me for quite some time now. I decided to do a brief interview with him over AIM. Take a look at how how he feels about my training methods and how they’ve helped him with his goals:

So, Dom how long have you been training with me?

Five months I think?

Really? Has it really been that long?

Think so. Or maybe four months.

Ok, what are your goals, and do you think that my methods have helped you achieve them?

My goals are to loose all the fat while maintaining the muscle I have now, and then building more muscle later for a lean look. Shah Training has helped me in a way of approaching workout and and reaching my goals in a new way with whole body workouts in a short period of time. It’s more cardio for me since I do heavy lifting in the gym. Even though I’m still the same weight 170. I see a lot more definition in my arms, legs, chest, and am finally seeing some signs of a six pack.

So you’re saying Shah Training has helped you maintain, or possibly even helped you build new muscle mass, while dropping fat? Do you feel sometimes that the workouts interfere with your regular gym workouts?

Yes the workouts sometimes do interfere with my gym workouts thats why I work with you during the weekends when I’m off from the gym.

I know you play basketball a lot, and hold a brown belt in Karate. From an athletic standpoint, have you seen any specific benefits, say, in your basketball game?

I don’t know how, but I can jump higher.

Last question, if you were to recommend this program to someone, what kind of person would you recommend it to?

To people like me, who are not beginners to working out, but suffered enough to see the answer NOW!

What do you mean?

I’ve been working out for like 4 years and 3 of the 4 years was a waste, only when I started working out with you did I realize how to properly build muscle and loose fat with proper form, consistency, and time.

So do you think a complete beginner would benefit with workout out with me?

Actually I do. He won’t have to waste three years without getting any results.

There you have it. A true testimonial from someone who’s been training with me for the past few months.

Shah Training is looking for some contributors. If you have a website, or if you are just a fitness professional, shoot us an email at shah@shahtraining.com. Include a brief description of who you are and your fitness background, and one sample article which will be your first article.

Why post on Shah Training?

There are numerous reasons for you to post on Shah Training. Some of these include:

• Promote your own Blog, Website, or Business
• Get your name out there
• Network with other professionals and enthusiasts in your area of fitness.

What should I write about?

Fitness is a very broad topic and so you can pretty much write about anything that you wish. However, Shah Training specializes in the following topics:

• Calisthenics training
• Home training
• Kettlebell training
• Exercises using one dumbbell
• Exercising with time constraints
• Weight loss without cardio
• Practical nutrition ideas
• Vegetarian nutrition
• Training for combat sports

How can I promote my own blog?

This information will be given to you via email if you show serious interest in providing good and consistent content.

If you are interested in writing for Shah Training, simply send an email to shah@shahtraining.com!

A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.


Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups

Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups

Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups

A tip on how to set these workouts up:

It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.

Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.

The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.