Archive | February, 2017

Sprint to Look Better Naked!

Traditional approaches to cardio for fat loss have focused solely on exercising in the “Fat-Burning Zone” (FBZ), also know as the aerobic zone, by performing slow, steady-state exercise of low to moderate-intensity for long-durations. However, aerobic exercise alone has not only FAILED at producing significant fat loss, it can actually cause you to store fat (think trouble spot areas) and lose muscle. Not too sexy!

So what’s the alternative? Exercising in the “Carb-Burning Zone” (CBZ), also know as the anaerobic zone, to make your workouts dramatically shorter AND more effective. This is accomplished via interval training where you alternate between bouts of all-out high-intensity sprints and low to moderate-intensity active recovery periods. The sprint portion of the interval rapid depletes your body’s glycogen (the stored form of carbohydrate, or sugar, in muscle) tank so that your body starts using fat (both dietary and stored body fat) as it’s primary energy source at all other times of the day. More specifically, sprints lasting 30-60 seconds in length are scientifically proven to burn up the most sugar in your body so that you can quickly tap into your unwanted fat stores.

For maximal fat loss we highly recommend intervals that consist of a sprint followed by an active recovery period of greater or equal length depending on your current level of conditioning, with the exception of some elite level interval protocols where the recovery period is actually less than the sprint period (e.g. Tabatas). For example, if using a 30 second sprint, here’s how you would go about selecting the appropriate active recovery period for your current fitness level to best customize your interval training workouts:

Level I- Beginner: Use a 1:3 work to rest ratio (30 s on, 90 s off)

Level II- Intermediate: Use a 1:2 work to rest ratio (30 s on, 60 s off)

Level III- Advanced: Use a 1:1 work to rest ratio (30 s on, 30 s off)

In addition, this form of training not only burns a ton of calories during the actual workout but has a serious AFTERBURN effect which will have you burning more calories for hours and hours after your workout is completed (some studies suggest anywhere from 12-24+ hours). This phenomenon is know as Excess Post-Exercise Oxygen Consumption (EPOC) and describes the energy expended by your body in the recovery of your metabolic rate back to pre-exercise levels. The best part about EPOC is that you control it, meaning that the harder you work during training the more calories your body will burn BOTH during your workout AND for up to 24-48 hours after completing your workout!

So what are you waiting for?

Start sprinting to look better naked TODAY!

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Penis Enlargement Exercises – Dry Jelqing Vs. Wet Jelqing

If you are a newbie to the world of penis enlargement exercises, then this article is perfect for you. Here, you can learn about dry jelqing and wet jelqing and how you can build the perfect routine with this core technique.

Out of all of the penis enlargement exercises out there, jelqing is the most popular one for men who want to increase their penile girth. This technique has similar motions to masturbation, so if you have ever masturbated before – which you undoubtedly have if you are like any other regular man out there – then jelqing should come as second nature to you.

While there are a lot of jelqing variations out there, they all usually use the same core technique. If you are a beginner, though, then here is the perfect guide on how to come up with the perfect routine of penis enlargement exercises that you can follow without taking up more than 10 minutes of your day.

How does jelqing work, though? Well, first and foremost, you should know that the overall effectiveness of these penis enlargement exercises mostly lies on the man who does them. So, if you do not see any positive results in the long run, you really won’t have anyone to blame but yourself.

To start, let us take a look at dry jelqing. Before dry jelqing, you will have to warm your penis up if you want to make the most of your efforts. Warming up your manhood will help send as much blood as possible into your penis. It would be important to do this warm up without getting a proper erection, though. An easy way to do this would be by lightly slapping your manhood back and forth between your thighs.

After that, wrap your thumb and index finger around your penile shaft while forming an OK sign. This will be the default hand sign that your hands will use throughout these penis enlargement exercises. After that, lightly squeeze your grip and start milking your shaft up to behind the tip. Pause for a while and then continue doing the whole motion over the glans. This will count as one repetition. Do the same thing with your other hand and do two jelqs to complete one set.

Most beginners start a regular routine of 20 to 40 sets, depending on how their manhood reacts to the exercise. Either way, make sure you keep clean and try to use some lotion if you don’t have any penile problems that you need to worry about. This should make the exercise easier for you overall.

Wet jelqing, on the other hand, involves proper skin lubricant, like baby oil. Wet jelqing is most often used by more experienced practitioners, though, since an erection will be needed all throughout the practice.

To do this exercise, warm up your penis in the same way that you would warm it up for warm jelqing. Then, rub some lubricant onto your hands and stimulate your manhood until you get a semi-erection. Then, do the same steps as mentioned above for dry jelqing. Keep in mind that your manhood will be much more vulnerable in this case because of the erection, though. So, if you feel any pain while doing these penis enlargement exercises, make sure you ease up on the pressure or apply more lubricant into your hands.

Generally speaking, wet jelqing is the better option when it comes to expanding penile girth faster. Since it is done with an erection, it has already expanded your penis more than usual. As such, doing this exercise on a regular basis will bring about better results, as well.

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Top 8 Benefits of Regular Exercise

We all want a lean and healthy body, and regular exercise is the only way to have it. But due to the busy lifestyle in this 21st century, we can barely manage enough time to do it. If you have been thinking about exercising regularly for some time, this article is here to motivate you with reasons why you need to hit the gym now.

1. For an improved memory

Regular exercise not only provides more oxygen to your brain but also boosts your memory power. Recent studies have shown that increased blood flow due to vigorous exercise has a part to play in improving memory power.

2. For more energy

You may feel tired and weak after an intense training session. But with proper rest and nutrition, you will surely have more energy than ever before.

3. For better sleep

Suffering from insomnia? Don’t worry, just start exercising on a regular basis and this problem will be gone in no time. However, remember to exercise in the morning or afternoon instead of right before going to the bed.

4. For a stress-free life

Stress may be a part of your life, but you have the chance to fight it off with regular exercise. Endorphins released in the brain while exercising efficiently reduce stress, making you feeling better at all times.

5. For superior immunity

Just exercise 3 to 4 times a week and soon your immune system will certainly be strong enough to fight flu, viruses and other diseases. Some recent researches have proved that those who exercise regularly are half as likely to get a cold than those who don’t do it at all.

6. For better sex

We all know regular exercise helps improve blood circulation all over the body. Thus, it helps increase sexual stimulation and reduces erectile dysfunction.

7. For superior confidence

Hitting the gym on a daily basis helps you look good and stay fit. And when you feel better about yourself, your feel confident in doing whatever you do.

8. For living longer

It’s a known fact that staying fit and healthy is the key to living a long life and avoiding premature aging. One study found that you will get the same benefits of quitting smoking if you take part in regular training sessions. Moreover, you can expect to add 10 to 20 more years in your life expectancy if you live on a proper diet and stay fit at all times.

Let’s admit it, it’s hard for us to manage even one hour every day to go to the gym. No matter what, you must try your best in order to live a happy and fulfilling life.

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Online Personal Workout Program – The Million Dollar Question

Many people believe getting nutrition only from food is a bad idea. Sometimes we need supplement and exercise on a regular basis for healthy body and mind. If you eat a healthy diet each day and think that you are getting enough nutrition then you are probably mistaking something. Studies found that sometimes taking supplement is good with regular exercise as long as you ate balanced diet. Some people these days found very serious for food intake and exercise, and follow a higher nutritious diet, often they take supplements with regular food, sometimes consult with health experts and sometimes over the counter.

Benefits of Online Workout Programs

Taking health supplements and consulting with experts online are some of the common things at present days. The benefits of online workout programs are many. One can find a plan sitting at home, choose supplements if needed after consulting the experts, complete the fitness plans from the industry’s best experts. Not only does every trainer provide workouts, but they also include exercise and health consultation.

  • Millions of busy men and women who do not find enough time to visit or consult with nutritionists take up online workout programs and consult with health expert for required supplements.
  • Many of them register or online exercise program, where they get in touch with experts virtually or often a group of experts, who are nutritionists, trainers, body builders and healers.
  • They can consult for supplement needs and exercise, and especially if they are overweight or underweight. Health experts provide best plans and supplements possible, so that they can gain or reduce weight, also can improve health as per requirement.
  • An online exercise planer can provide training and fitness tips. First and foremost, the person is one who holds you accountable. Discussing with trainer online is easy and affordable. No need to go there. You can connect whenever you need.
  • If you are not sure where to start or what to take, which supplement is good, what workout you need, when you decided to take training at home, or if you have plan of taking a supplement over the counter, then the online trainer helps you.
  • If you are a busy person, who does not have time to go out for an exercise class, gym or jogging every day, an online trainer could help you know which thing or workout would be best for you, that you can do at home.
  • If you are a fitness enthusiast or want to build strong body or looking for body building camp that helps your workout, but do not have time to join the camp, online program is good for you. You can join the periodical camp for workout as well occasionally.

Last, but certainly not the least, the biggest advantage lies in online workout programs is affordability and flexibility. The workout sessions are not done in person, but you can choose the best time to complete the workout. You can choose your available equipment at home consulting with the experts. Online training programs cost less per month compared to long hour in person workout sessions. The million-dollar question: Are the outcomes as good as what you would get from a one to one session, from a real-life trainer? The answer is ‘yes’. People who have enrolled these programs considered good and satisfactory.

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Soybean Side Effects – Mad About Soy

Not because I hate soy but because I hate the way the Soy industry has lied to us and poisoned us for profit. You must read Kaayla T. Daniels’s book The Whole Soy Story to truly understand the history and damaging effects of soy. The book contains many compelling testimonials, about the dangers of soy, from real people. The serious health problems caused by heavy soy consumption are unbelievable. Soybeans are a cheap, crappy, hard to digest, food source with many harmful side effects. Once again you have been lied to and I will not tone down the truth so corporations can market waste products as health food. I know what you’re thinking. If soy is so bad then how come most people think it is good? This is why:

First of all, the origins of soybean use, 3000 years ago, in ancient China, Japan and Indonesia came out of poverty and famine. The soybean did not serve as a food until the discovery of fermentation techniques.1 Soybeans were used for crop rotation to add nitrogen to the soil.

They were not eaten.

These ancient peoples would have rather eaten fish and meat they just did not have enough. Soy Protein or Tofu evolved as a poor man’s meat substitute. It was discovered that fermenting the soybeans gave them a better flavor, made them more edible and medicines could be created from the soybeans-like Nattokinase. It is the fermenting of soy that makes it healthy in small quantities. This fermentation of foods has been used since ancient times to preserve food and create medicines from food, and is known as “Alchemy”.2

The Chinese did not eat unfermented soybeans because of the large quantities of natural toxins or “antinutrients” that can cause serious gastric distress, reduced protein digestion and conditions of the pancreas including cancer.1 Unfermented soy is not healthy at all and large quantities, such as the levels currently consumed in America, is very detrimental to our health. It has been linked to hypothyroidism, early puberty in children, loss of testosterone, and many other hormone related health problems.2 The American soy industry took the unfermented soybean, genetically modified it and bastardized it into an unhealthy food that nature never intended. What is further compounding the problem is the relentless multi-billion dollar marketing campaign to convince us that soy is health food and we should eat it in quantity.

“Marketing costs money, especially when it needs to be bolstered with “research”, but there are plenty of funds available. Soybean producers pay $80 million annually to support United Soybean‘s program to “strengthen the position of soybeans in the marketplace and maintain and expand domestic and foreign markets for uses for soybeans and soybean products.” Private companies like Archer Daniels Midland also contribute their share. ADM spent $9 million for advertising during the course of a year.”1 ADM is, of course, the corporation that brought us Hydrogenated Soybean Oil or “Trans Fats”. The marketing is working. “Sales from soy milk alone have risen from $2 million in 1980 to over $300 million in the US last year.”1

The best marketing strategy for a product that is inherently unhealthy is, of course, a health claim. 1

Claims that eating soy can “lower cholesterol levels” and “reduce cancer” have been approved by the FDA after heavy lobbying and “alleged research” from the soy industry supposedly proving a health benefit. The opposite is actually true. Soy contains “antinutrients” that are toxic and carcinogenic to the human body.2

Soy protein (Tofu) is the spoogy waste leftover from making soybean oil. This sludgy byproduct from the soy oil industry was considered a waste product and animal feed until recently. By the way, animals do not like soybeans either and will only eat them when they are starving to death.

When I first started weight training I picked up a tub of vanilla flavored soy protein powder and started chugging down some chalky, ill tasting shakes with glee. I thought I was doing myself a big favor but little did I know I was actually reversing any chance of muscular gains. Scanning through a recent “Muscle Magazine” I saw an article supposedly reviewing the different protein powder supplements available on the market today. The article pictured animated protein tubs with friendly faces on them and the names “Soy”, “Whey”, “Casein” and “Egg”. Whey and Soy were portrayed as the best choice for health, low cost and nutritional value. Now listen carefully to what I am going to tell you next. THEY ARE LYING TO YOU! Whey and Soy protein are waste products from the food industry, cleverly disguised as “health food” and heavily marketed to the American consumer.

Soy Protein Isolate is a heavily processed product. A slurry of soybeans is acid washed and then mixed with an alkaline solution. Acid washing in aluminum tanks leaches high levels of aluminum into the final product. The curd is then dried at high temperatures completely denaturing the final product and making the protein ineffective and drastically altered from what nature intended. Animals on soy feed have to actually be given lysine supplements for normal growth.2

Don’t trust Men’s Fitness magazine either. “Open a copy and you will find pages and pages of full color ads for soy based candy bars and instant beverages promoted as a way to create the macho man with perfect abs. Sadly-ironically-most issues contain the requisite article advising these super-built Lotharios how to have great sex. Were Men’s Fitness to warn it’s readers about the fact that soy lowers testosterone levels in men, advertising revenues would dry up and the magazine would fold.”2 (Kaayla T. Daniel)

Tear up your Fitness and Muscle Magazines that are filled with lies and eat a delicious steak or fish dinner.

Maybe you have heard of Edamame, the new “healthy” baby green soybean pods. While eating at a local Sushi restaurant recently I noticed tables of customers around me happily munching on Steamed Edamame appetizers. Surely this must be good, right? Wrong! Edamame is crap too! The good news is these baby soybeans still in the pod are tender and more palatable. They also contain less of the harmful plant estrogens that diminish testosterone. So I would compare them to light cigarettes. They are much less harmful than regular soybeans that are loaded with anti-testosterone hormones!

Supporters of Soy debunk milk and supporters of milk (from pastured animals) debunk soy. They are both right and they are both wrong. Small amounts of milk from pure pastured animals would be nice and ideal but not necessary. Small amounts of fermented soy products like Nattokinase and Miso prepared the ancient way are OK and considered medicine in the East.

If you are not eating organic, you should know that 99% of the non-organic soy we eat is genetically modified and has one of the highest percentages of contamination by pesticides of any of our foods.1 This processed, genetically modified “American Soy” that we know, is poisoning us and causing illness and disease.

Soy Protein excellent for lowering Testosterone

Eating Soy protein causes lowered Testosterone levels. This is especially troubling to men and bodybuilders. To a bodybuilder, soy protein is like Kryptonite! The plant estrogens will rob you of your manhood, shrink your muscles and lower your sex drive. Ancient monks used to eat extra tofu to help them to easily maintain their vows of celibacy.2

Vegetarians who consume tofu and bean curd as a substitute for meat risk severe mineral deficiencies. The results of calcium, magnesium and iron deficiency are well known; those of zinc are less so.1 I met someone recently who was vegetarian and ate lots of tofu because she “loves animals”. For gods sake don’t eat a waste product from a crappy bean because you love animals! Love animals and eat raw nuts, “quality” beans and maybe some eggs. I love and respect animals as well and I am often astounded by the awesome beauty of nature’s wild creatures. Humans, however, did not rise to the top of the food chain just to step aside and eat tofu because we love animals. I love them, respect them and eat some of them too!

Dump your milk down the sink! Spit your Tofu out the window! Throw your milk and soy products in the dumpster today and be healthier tomorrow!

Sources:

1: Fallon, Sally & Enig, Mary G., Newest Research On Why You Should Avoid Soy

2: Daniel, Kaayla T., The Whole Soy Story, New Trends Publishing, 2005

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Strive to Achieve Your Physical Potential

Whether you are elite athlete on the field or court or a champion in the field of life, you should always have the burning desire to achieve your physical potential. By ensuring that your body is fine tuned and firing on all cylinders will allow you to perform at your highest level possible. To achieve your physical potential you must have a clear understanding of the essential components which influence your body. These essential components are your personal habits in your mind set, physical training, nutrition and recovery. By continuously evaluating and setting new goals in each of these areas, you will ensure that you are on the optimal path to achieving your physical potential.

 

What is your physical potential?

For everyone the answer will be different. It doesn’t matter if you are a professional athlete or a business professional; we all have tremendous physical potential to achieve great things. When physically prepared, the human body has virtually endless capabilities to what can be physically achieved. Individuals that are committed to physical achievement have completed a spectrum of feats, such as running up to speeds of 25 mph, jumping over 40″, lifting over a thousand pounds, running over 100 miles straight, holding breath for over 10 minutes, and swimming endless lengths at a time, to name a few. Be open minded to the possibilities of your body and physical potential. You don’t have to set or break a world record in order to achieve your physical potential. Just continually strive to be the best physically you can be every day of your life.   

Mind Set

One of the most important factors in the quest of achieving your physical potential is a proper mind set. I begin with this component, because I believe 99% of physical achievement occurs from the abilities of the mind. Unfortunately, we live in a society where being lazy and unhealthy is acceptable. On the television, the ever increasing drug commercials try to convince us to just pop a pill instead of taking care of our bodies. We are constantly being bombarded by negativity from the news media and pessimistic people that almost seem to like being miserable! Always be very cautious of what you allow into your mind. Limit your exposure to negative stimulus such as negative people, negative news coverage, or any other source of negativity that will inherently bring you down. By limiting your exposure to negativity, you will prevent your mind from being filled with useless clutter allowing you to focus more on the positive aspects of your physical achievement.

 

Over the years, I have been heavily influenced by my father, and other great motivational and goal setting gurus such as Zig Ziglar, Napoleon Hill, Norman Vincent Peale, and Brian Tracy to name a few. From all of these great men I have learned valuable strategies and methods that are directly applicable to achieving your physical potential. The reoccurring theme presented by all of these gentlemen, is what ever the mind can conceive and believe it can achieve. This powerful statement can be applied to help you strive to achieve your physical potential.

 

According to Dr. Hill the starting point for all achievement is the Definiteness of Purpose which is developing a burning desire to achieve your goal. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your physical goals. Your goal should be to reach the top 3-5% of the population in physical fitness, which I call the upper echelon of society and physical achievers. I characterize this top 3-5% as the elite minority, who choose to treat their body as a temple and understand the importance of proper mind set, physical training, nutrition and recovery. This top 3-5% does not make excuses; they take action every single day to ensure that they are always moving towards achieving their ultimate physical potential.

Where are you now?

The first step in the quest to reaching your ultimate physical potential is to understand where you are presently. Without this knowledge in hand, you will not have a clear vision and understanding of the direction you need to take. By taking a critical look at yourself and your habits, you will be able to determine the areas of your lifestyle that require an improvement. Carefully evaluate each area which impacts your physical potential and determine where change is needed.

Six Ways to Turn Desire Into Physical Achievement

 From the writings of Dr. Hill, his philosophies can be applied to convert the burning desire you possess into its physical equivalent by using what I call the Six Ways To Turn Desire Into Physical Achievementwith six definite practical steps to determine you physical goals:

 

1.    Determine in your mind what areas you want to improve. Perhaps you need to reduce your bodyfat 5%, or increase your strength, flexibility or speed. Be as detailed as possible about the specific areas you need to improve upon.

2.    Determine exactly what you intend to give in return for the physical achievement and attainment of the goal in regards to efforts in physical training, nutrition or recovery methods.

3.    Establish a definite date when you intend to obtain the physical achievement goals, no matter if it is in 4, 8, 12 weeks or 1 year.

4.    Create a definite plan for carrying out your desire, and begin at once, whether you are ready or not, to put this plan in to action.

5.    From the previous steps, now write down your specific goals, the goal date and what you intend to give to achieve these goals, and include the plan you will use.

6.    Read your written statement aloud, twice daily, once in the morning and once before going to bed. As you read the statements- visualize yourself like you have already achieved your physical goals…leaner, stronger, faster, or etc.

 

Once you have completed these six steps you will have established a clear path towards your goal. Next, from where you are presently, to the point of your goal, work backwards and set incremental goals between these points and establish a time line to achieve each goal. For example, if your goal is to reduce your body fat 12% in 12 weeks, when working backwards your increment goals would look like this:

 

Week 12 Goal: Decrease Body fat 12% Total

Week 8 Goal: Decrease Body fat 8% Total

Week 4 Goal: Decrease Body fat 4% Total

Week 1– Starting Point

 

By setting these incremental or smaller goals will ensure that you are on the right track towards success. By achieving all of your individual incremental goals you will easily be able to reach the end goal, in this situation is decreasing your body fat 12% in 12 weeks. Once you have clearly defined your goals and are in pursuit of them, do not let yourself get off of the path. With a solid game plan and the burning desire, there is literally nothing that can get in your way of achieving your goals. Take clear and decisive action everyday! Once you get rolling, momentum will build and will propel you forward towards your goals.

 

Over the years I have had the opportunity to work with some of the best athletes in their respective sports, the first step I take with all of them is establishing an optimal path to achieving their physical goals. I describe staying on the optimal path as persistently staying focused on the goal and adhering to the mandatory physical training, nutrition and recovery program to achieve their goals and to become the best they can become. The fastest way between two points is a straight line- when you stay on the optimal path there will be less resistance and difficulty in obtaining your goals. When consulting with season two UFC reality show Pro MMA fighter Mike Whitehead, he was initially at weight of 270 lbs. and his goal weight for his next fight was 205 lbs. With less than 12 weeks to accomplish his goal and fight on national television- we had to layout a precise plan to get him ready quick!  I structured the necessary training, nutrition and recovery program for him-but then it was up to Mike and his burning desire to achieve his goal of being 205 lbs. Mike’s burning desire combined with his persistence paid off greatly when he weighed in at his fight weighing under 205 lbs!  

 

Daily Affirmations

Daily affirmations can be helpful to keep your mind free from negativity, and focused on positive, goal-oriented thoughts. Affirmations are statements of a desirable intention in your mind that are deliberately meditated on and/or repeated. By utilizing this technique, you will create a mental program for your mind to be directed towards your goals of achieving your physical potential.   Affirmations are always phrased in the first person and usually in a present tense, “I am”, rather than a the future tense ,”I will”, in order to increase the realization of the statement. For example, you could repeat your affirmations while exercising. Such as “I am getting stronger”, or “I am getting leaner”, or “I am getting faster”. These affirmations will help to keep you motivated. Soon they will be part of your thought process and will help fuel you forward to achieving your goals.

Visualization

Visualization can help you develop a clear mental picture of where you want to be or what you want to achieve. This technique can be used with affirmations to make a powerful combination, fueling your physical achievement. I have personally utilized this technique for many years throughout my own training and with my athletes to break into higher levels. This can be directly applied to anything that you may believe to be physically challenging or difficult. For example, over the years, when trying to set new records or personal best in a particular lift, I would complete the repetition successfully in my mind before I ever touched the weight. By practicing visualization techniques you can instantly improve your bodies abilities! Use this on a regular basis to overcome self-doubt or fear when striving to reach any physical goal.

 

Eliminate Negative Thoughts

Fear, self-doubt and negativity are the enemy of progress and physical achievement. A great way to reduce all of these is to constantly be focused on your goals and be thinking about taking action. By staying focused on action, you will have less time to ponder and think negatively. If a negative thought enters your mind, quickly replace it with a positive thought…tell yourself, “I can, I can, I can!”  

 

Associate with Like Minded People

The individuals you associate with will have a dramatic influence on you. As the old saying goes, choose your friends wisely. By choosing to associate and spend time with others that have similar interests and goals as you, will help you reach higher levels of personal physical achievement. You have the right to be selective to whom you associate with. You should discontinue relationships that present negativity, and may hinder you from achieving your goals. Stay clear of people that are negative and pessimistic, they can quickly derail you off the path to your physical potential. Surround yourself with positive, optimistic individuals that choose to live a healthy and balanced life style.   

Failure is Not an Option

After you have set your physical achievement goals, and you determine what must be done to achieve the goals, never consider failure! From the beginning you should tell yourself that failure is not even an option, and you are bound to succeed. By eliminating failure as an option, you will quickly reduce your self doubt and fear which will fuel you forward to achieving your goals.

 

Physical Training

Like every creature on the face of the earth, we have been built to survive and perform physical tasks. There was a time when we used our bodies on a daily basis to complete physically rigorous tasks such hunting, gathering, farming, and building. These physically demanding tasks required each individual to be physically fit for the sake of survival. In the modern society we live in, which is full on luxuries and conveniences, the amount of physical work we must complete on a daily basis has been eliminated. For this reason, we must be incorporate daily exercise or physical training to ensure the optimal function of our body. The human body is an adaptive being that has the ability to rapidly adapt to the physical stimulus or demands that are applied. Proper physical training provides a positive stimulus that allows each of your body’s physical abilities to improve.

According to the goals that you have established, your physical training or exercise should be reflective of your goals and place you in the right direction to achieving your goals. Do not get caught up in adhering strictly to only one training method or training philosophy. Be open minded to all ways of physically training. Over my career, I have thoroughly researched and applied just about every physical training method that exists. These methods and philosophies have included: body weight training, free weight training, band training, machine training, vibration training, strongmen training, power lifting, Olympic lifting, bodybuilding, sandbag training, kettlebell training, gymnastics, martial arts, boxing, endurance training, sand-pit training, sprint training and the list goes on and on. What I have learned that works best it to keep an open mind and be willing to apply any and all forms of training to reach your physical potential.

Address Your Weaknesses to Build Upon Your Strengths

The human body is a kinetic chain that is only as strong as the weakest link. One of the fastest ways to improve your physical performance is to identify and target your areas of weakness. For some of you it may be your core muscles, but for some of you, it may an inability to squat properly or a lack of mobility.

Master Your Own Body weight 

To reach your physical potential you should be a master of your own body weight. This means you should have a solid foundation of strength and be able to complete any and all body weight movements. This includes movements such as squats, various lunges, various steps, bridges, bends, push-ups, pull-up, various planks, various chops and rotations, bear crawls, walkouts, burpees and etc. Even though I can bench press over 400 lbs and squat over 600 lbs, these movements still present quite a challenge for me!  Your goal should be able to complete any movement in any plane of motion without any restriction from lack of strength or flexibility.

Do What You Don’t Like the Most  

A very simple philosophy I have utilized over the years, is to do what you do not like to do the most. To constantly progress physically, you should get out of your comfort zone. By incorporating training methods that you find difficult, will most likely yield the greatest progress.

 

Be Cautious of What You Hear and Read

There are many myths and misconceptions when it comes to physical training. Always question any information you may read or hear on the television in regards to exercise and physical training. Make sure any information you listen to comes from a professional in the field, with a degree and reputable certifications to validate the information. This will reduce the likelihood that the information you are getting is false and misleading. 

Monkey See, Monkey Do

Just because you see someone doing a certain exercise, program or method at the gym, does not necessarily mean it will work for you. Due to the diversity and complexity of each person’s body, everyone will have different needs and goals. This means you should be training to meet your goals, not the person’s that you are watching.

A Partner Can Push You to New Limits

Find someone that has similar physical abilities and goals as you to workout with. Training with a partner can motivate you to reach new levels of physical achievement and will help hold you accountable to your goals. Be sure to constantly challenge and encourage each other to push forward to achieve your goals.

Strive for Continuous Progress

Continuously strive to make improvements in every area of your physical abilities, whether it is strength, power, speed, agility, balance, flexibility, or endurance. From the goals you have set, make sure that you are making measurable progress in each area of your training and exercise. If a certain exercise or method is not working for you, discontinue it and try a different approach. Always strive to set new PR’s or Personal Records in your training. This will ensure that you are constantly challenging yourself and getting outside of your comfort zone, forcing your body to adapt and become better.

  

Nutrition

As the old saying goes, “you are what you eat”, could not be closer to the truth. The nutrients you consume on a daily basis have a significant impact on the overall function and physical performance of your body. To reach your physical potential is important that you understand the basics about nutrition and how each nutrient influences the function of your body. Many individuals view eating as a program or something you focus on temporarily to achieve a goal. If you look at nutrition like the majority of people in our society look at it, you will fall short of reaching your physical potential. Every physiological process in the human body requires energy to function. The energy is produced from calories, or units of energy, which the body extracts from carbohydrates, protein and fats. These nutrients work in synergy to fuels your body’s vital health and levels of physical performance. Every second there is thousand of chemical reactions occurring within the body that require the correct ratio and amount of these nutrients and vitamins, minerals and water. If there is an imbalance or deficiency in any of these areas, your body will be unable to perform at optimal levels. I always say, if we had a control panel on the outside of our body and we could open it, and see all that is going on inside of our body, we would have a greater appreciation for the complexity of the human body and its reliance on the vital nutrients from the food we eat. According to your goals, your dietary habits should be structured to contribute to your forward progress of achieving your goals.

 

If it Walks, Swims, or Grows Out of The Ground, Its Okay

Consume foods that are as close to the natural state as possible. Your dietary habits should consist of lean meats, fruits, vegetables, grains and good sources of fat such as healthy nuts and oils. This means to reduce the amount of processed foods, or man made foods that you consume. Stay away from foods with high fructose corn syrup, preservatives and unidentifiable chemical compounds. When possible, incorporate fruit and vegetables that have been organically grown. This will allow you to consume less amounts of pesticides and genetically altered, gas ripened foods, which could adversely effect your body.   

Eat for Fuel, Not for Fun

You should look at food as the fuel required for your body’s optimal performance. Much like a high performance race car, your body runs the best with the right fuel or nutrients. Most people make emotional decisions when it comes to nutrient or food selection. You should always select foods that are best to fuel your body.

  

Hydrate, Hydrate, Hydrate

Proper hydration is important for every physiological process that occurs within your body. If you are thirsty, you are already dehydrated. The best way to ensure that you are properly hydrated is to make it a habit of keeping a container of water with you at all times and drink constantly.

Limit Your Alcohol and Caffeine Consumption

Alcoholic and caffeinated beverages should be consumed in moderation. Alcohol is foreign substance to the human body, and in excess can place a stress on your liver and other organs. Caffeine can adversely effect your energy and metabolism when consumed in excess. Try to consume both of these in moderation. 

Nutrient Timing and Nutrient Selection       

It doesn’t matter if you are trying to gain lean muscle, lose body fat or to maintain your current weight, the timing and selection of your nutrients is important. Depending on your goals you should eat 5-6 meals per day, spacing them out to every 2.5-3 hours. Each meal should consist of a combination of protein, carbohydrates and fat. This will ensure that your energy levels are steady throughout the day and will allow your metabolism to function at optimal levels.  

 

Preparation and Organization

Preparation and organization are two of the top keys to success in healthy eating. Plan your meals ahead of time to make sure you will have access to the foods you need to eat. Like most people, do not wait to the very last second to figure out what you are going to eat for your next meal. If you are not prepared, you will be unable to maintain your required schedule for eating. This will quickly derail your body from reaching its physical potential. Plan ahead and always have the food you need to eat accessible to you.

Recovery

Recovery or the physiological regeneration and repair of your body from physical training or stress is a requisite to reaching your physical potential. By taking proactive measures to enhance your recovery, you will keep your body feeling fresh and will reduce the chances of becoming injured. There is a long list of ways to accelerate your recovery such as sleep, relaxation, meditation, stretching, chiropractic, contrast baths, massage, performance therapy tools, acupuncture, visual imagery, vibration therapy, EMS, and light therapy to name a few. Be sure to take time to incorporate some of these recovery methods into your training schedule.    

 

Proper Sleep

While you sleep your body releases hormones which promote the physiological repair and regeneration of the cells in your body. You should sleep 8-10 hours per night to ensure that you are adequately recharged. If your schedule permits, implement short naps to boost your recovery even faster. If you go through a period of days with less than 8 hours of sleep, make up those hours by sleeping more on the other nights. Your body keeps track of these hours, and it will reflect in your energy levels and physical performance.   

Relaxation

Schedule times to completely relax and let your body unwind. This will enhance your recovery by reducing stress levels allowing your body to heal and repair.

Listen to Your Body

You should learn how to interpret the signals that come from your body to enhance the recovery process. By being in tune with your body you can quickly address areas of your body that may need special attention.

Self Massage

To accelerate the healing of your muscles from physical training, use a performance therapy device such as the Muscletrac. Using the Muscletrac after or between your workouts will reduce muscle soreness and tightness.  

Flexibility

The most effective method to improve flexibility and muscle elasticity is to incorporate active or movement based stretching into your physical training program. Take time after your workouts to incorporate stretching to enhance your recovery.

 

Bringing it All Together

  

To achieve your physical potential, stay committed to living a healthy and well balanced lifestyle. Constantly set goals for new physical achievements and be conscience of your mind set, physical training, nutrition and recovery. Be a student for life and strive to never stop learning about new ways to achieve your physical potential. Remember that what ever the mind can conceive and believe it can achieve. Set your sights high and work hard to achieve your ultimate physical potential!

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8 Tips to Stop Your Dog’s Disobedience

Disobedience occurs when your dog just decides not to listen to something you tell him to do. This is something different than incomprehension. If the dog doesn’t know what you want, it’s not really his fault. But, if he does know and just doesn’t do it, you need to take strides to teach him who is boss.

The only way to really know if your dog is being disobedient is if he has performed the requested task reliably in the past. If he has done it 2 or 3 times he still may not be sure what is going on. If he has been doing well for months, or years, then he is just misbehaving by not doing it now.

Most people just see this as being inconvenient. The reality of the matter is that it is a pretty serious thing for your dog to disobey a direct command. This could end up being dangerous for your dog in certain situations and will also be bad for your relationship with your dog.

The most important part of your relationship with your dog is gaining his respect. You need to be the pack leader, not the dog. Disobedience is, in reality, your dog challenging your alpha status. He is looking you in the eye and saying “Who are you to boss me around?”. This type of passive aggressive behavior will continue to get worse and worse until you do something about it.

I always try to stress the fact that your dog MUST understand that you outrank him in the pack. If he thinks he outranks you you are in big trouble. Good luck getting your boss at work to do something just cause you told him to! Same goes for dogs. You must reinforce your status at the top of the social hierarchy in order to gain dominance.

However this may sound to you, it would sound like Mozart to most dogs. It is actually in your dog’s best interest, psychologically, to have someone else making all his decisions for him. In a pack the alpha always leads the other dogs(or more likely wolves) around, even in their every day behaviors. They also make sure to do little things to gain obedience by establishing their dominance. In a wolf pack all other members must wait until the alpha is done eating the choicest pieces of meat before they begin eating.

Having a solid human/dog relationship hinges heavily on your dog understanding that you are the authority figure. He should be at the bottom of the chain of command in the house. Here are a few tips to help you reestablish dominance and gain your dog’s respect:

  1. First off you should not give the dog free, unrestricted access to the whole house. Make certain places, like beds, couches, or even entire rooms off limits. Remember, its your world and he’s just living in it.
  2. Always be the initiator of play. If your dog brings you his toy, or starts nudging you to play what he really means is “I want to play, and since I am the boss, we’re gonna play now.” Don’t want him thinking that way. When this happens ignore him, maybe go do something else, until he stops trying. Then, if you are ready go ahead and have a little playtime. Playtime is important, but you need to set the rules.
  3. Always make sure you are the first one out of the house or car. In a dog pack the alpha always goes first, since he is the biggest and strongest. If you let your dog first you are acknowledging him as being the bigger and stronger of the two of you. This will start to inflate his ego and make him much more disobedient. By the same token you should always make him wait for his food. Put it on the floor in his bowl and make him stand at you heel. When you have made him sit there for 5 or 10 seconds tell him to “go ahead”, or some such thing. Just like the alpha dog who would make his pack wait until he decides it is time for them to eat.
  4. A great way to make your dog more obedient is to have a basic obedience training program. It can start out at around 10 minutes a day, and trail off to about 5 as your dog becomes more proficient at obeying the commands. Keep the following tips in mind for a good training program:
  5. Always make sure you can reinforce all commands immediately if the dog disobeys. This will probably mean keeping your dog on a leash whenever you are outside the house until he understands the commands, and starts listening.
  6. Use verbal cues properly. When interrupting your dog you should try to avoid using the word “No”. Other sounds will better get your dog’s attention. I use the word “Hey”, although it sounds more like “A” when I say it. This cuts through the dog getting his instant attention. Also make sure to use tone of voice to your advantage. Praise should be in a light cheery tone, with lots of smiling. Corrections should be using as deep and powerful a tone you can use, without yelling.
  7. Never repeat a command. Use a correcting tug on the leash if the dog does not listen. This will remind him that you are still here and still in charge.
  8. Keep training sessions short. Your dog is not as intelligent as you are and cannot keep up the learning process for long periods of time. He will likely start losing interest and paying attention to other things after not much more than 10 minutes. Try to keep sessions between 5 and 15 minutes.

You may also want to try formal obedience classes. This is especially helpful for puppies. While the things you will learn here are helpful they can also be learned, for the most part, from books and other people. The real benefit to this that goes beyond a normal home training program is the socialization factor. Interacting with the other dog’s and their owners is healthy, and will also help you teach your dog to listen to you with the many distractions found in public.

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Interested In the PowerBlock Adjustable Dumbbells?

Don’t Think About Spending a Penny Until You Read This!

The Powerblock dumbbells are one of the most popular adjustable, quick change dumbbells on the market. Backed by a 10 year warranty, these “made in the USA dumbbells” are extremely durable, replaces dozens of regular dumbbells and can be easily stored away under your bed or in the closet.

If you’re considering the Power Block, then chances are you already know the benefits of strength training, and you probably want the best, space efficient dumbbell on the planet. But with all the different Power Block dumbbell models out there, you might be scratching your head and thinking which one is right for you.

Here is an overview of what’s available:

Personal Power Block

This set adjusts from 5-45 lbs in 5 lb increments in each hand. This set has a maximum weight of 45 lbs per hand and cannot be made heavier than the 45 lb maximum weight per hand.

The Sports Power Block

This set adjusts from 3-21 lbs in 3 lb increments. This set has a maximum weight of 21 lbs per hand and cannot be made heavier than the 21 lb maximum weight per hand

Elite Trainer 2.5-50

The Elite Trainer Set allows you to adjust the weight by 2.5 lbs within the weight range of 2.5-50 lbs per dumbbell.

The Elite Set 5-50

The Elite handle weighs 5 lbs without the chrome adder weights in the handle. You can expand this dumbbell by using the add-on kits. The 40 lb Elite Add-On Kit would take the set from a maximum weight of 90 lbs in each hand. The Elite Big Block Kit would take you to a maximum weight of 130 lbs in each hand.

The Elite 5-90

This set is expandable to 130 lbs per hand using Elite Big Block Kit.

The Elite Set 5-130

This is the Elite Power Block dumbbells in one package. The weight ranges from 5-130 lbs, and adjusts in 5 or 10 lb increments.

The Power Block Pro Rexan

The weight ranges from 5-85 lbs base set comes with plates 1-8 and adjusts in 5 or 10 lb increments.

Big Pro Rexan 5-125lbs

These are basically the same as the Pro Rexan, with the add-on weights included bring the weight up to 125lb for each dumbbell.

Things You Should Know When Choosing a Power Block Dumbbell Set

Keep in mind that the add-on kit (which makes your dumbbells up to 130 lbs each) is compatible with only a few select models.

If you don’t plan on building muscle, then the Personal and Sports Power Block should be fine for you.

However, if strength, power, and muscle mass are one of your goals, then consider the Power Block Elite Set or the Power Block Pro Rexan models. These models are upgradeable to a maximum of 125-130 lbs for each dumbbell if you purchase an add-on. You can also buy the complete set, saving you from upgrading at a later time.

Other Benefits

Patented Selector Pin Design- Power Block dumbbells use a selector pin to change weights, much like a weight stack machine at a gym.

Padded Wrist Supports- Power Block offers padded wrist supports within the construction of the dumbbells.

Who is it for?

If you’re sick of waiting in line at the health clubs for a dumbbell and want to work out in the comfort of your own home, the power block is much more convenient and cost effective than multiple sets of regular dumbbells.

If you’re a personal trainer then these dumbbells are great for your studio. If you’re doing in-home personal training for your clients, nothing beats a set of power blocks and the foldable Travel Bench for portability and convenience.

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300 Workout for Women

Women need to strength train for fat loss. That’s surprising. And women can also train hard. That’s surprising to a lot of folks as well. Here are some cool workouts for women’s weight loss.

Now just because the 300 workout was built for a guy’s movie doesn’t mean we can’t modify a workout originally made to chisel male Greek Statue bodies into a workout that will turn the average gal into a fitness Goddess.

The original 300 workout is brutal, and there are two ways we can modify it. First, by using the same exercises and decreasing the reps. And second, by keeping the reps but reducing the intensity of the exercises.

Let’s do option A first, doing a workout with mostly the same exercises but fewer reps. So this becomes a 125 rep workout. Its tough, and is really for advanced female fitness only. A more beginner exercise is below.

a) Pullups – 5 reps (if you can’t do real pullups, use the assisted pullup machine or even pulldowns)

b) Deadlifts with 25lbs – 30 reps (in the original workouts, they used 135 pounds. We’ll decrease the weight and use the EZ curl bar instead. Alternatively, you can do dumbbell squats with 15 pounds per hand).

c) Pushups – 20 reps (do a combination of regular and kneeling if necessary)

d) 12-inch Box jumps – 25 reps

e) Floor wipers – 20 reps (Use the EZ Curl Bar again, or a broomstick)

f) 1-arm Clean n Press with 10lbs Kettlebell – 20 reps total, not per arm

g) Pullups – 5 reps (same as above)

A woman with a moderate fitness level might try this 100 repetition workout (remember – minimize the rest between sets):

5 bodyweight rows

15 bodyweight squats

5 pushups

50 jumping jacks

10 mountain climbers

10 lunges

5 bodyweight rows

Those are some challenging workouts. Work with a trainer to come up with other ideas.

Just do this workout once as a test. You might try it every couple of months or so as a comparison, but don’t train like this everyday.

And as always, train safe. If you aren’t sure about the technique, your form, or don’t feel comfortable with the workout, skip it!

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Dangers of Half Rep Training

The half rep is a technique of doing a push or pulling exercise using only partial range of motion for a particular muscle group. While they can be beneficial, most are done for the wrong reasons.

First, to clear up any misinformation, lets go over what exactly a half rep does that is beneficial, and what it is actually used for. These lifts are a training technique used by more advanced lifters to get them past sticking points in their lift, basically, to target areas of weakness in each lift.

Most of the time half reps are done incorrectly simply so that some over egoistic person in the gym can convince themselves that they are lifting more weight than they can actually handle. For example: Have you ever seen someone in the gym load way to much weight on the bench press and then maybe bring the weight down 25% before pushing it back up (usually with a lot of noise to make sure everyone sees them lifting heavy)? They call this a lift but unfortunately this does nothing for the development of chest size or strength. Another example would be this same egoistic person putting hundreds of pounds too much on a squat rack and squatting down only a few inches. This defeats their entire purpose and unfortunately most people, including personal trainers that I see perform these incorrectly and for the wrong reasons.

Over time, performing these lifts incorrectly does two things. First, it decreases the range of motion in which the muscle is viable. Second, the weaker parts of the muscle are not developed, they are left to atrophy and get weaker still. This inevitably leads to injury when a part of the body suddenly finds itself beyond the half rep training motion.

The correct way to do a half rep is to work the hardest part of the movement only, usually the lower part of the movement. (sorry gym rats but going 25% of the way down is pointless) Then stop 1/2 way up and go back down and do another 1/2 rep in the hard part of the movement range. DO NOT BOUNCE THE WEIGHT! Pause at the end of the movement for a split second and then press the weight back up, pausing at the top as well. Using momentum by bouncing the weight is just another way glorify the ego, and does not help in building real strength.

For example: A bench press lift would begin with the bar resting on your chest, go 40%-60% of the way up, pause, and return the bar to your chest. Pause again before performing another rep and do not bounce the bar off your chest. A squat would require you to go all the way into a deep squat, legs bent more than 90 degrees. Move from that position upward until the legs are parallel to the floor, then pause before returning to the bottom. A pull-up can be done in whatever area you are weaker, either from hanging with straight arms up to 40%-60% range of motion, or from half way up to chin above the bar. The idea again is to get you past your weak points.

So the question is; Should I do half reps? I would say no. Focus on developing strength throughout your full range of motion. If you must use them, use the correct technique and use it for the right reasons, to get past a weak point. Do not make it part of your every day lifting and do not use it to add more weight than you can safely handle.

To learn more about precise form and lifting technique that will speed up your progress, please visit www.dynamicsofmotion.com.

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