I saw this video the other day and thought it might be of interest. Crossfit is a very popular training system and this “Workout Of the Day” is said to simulate the energy system work that is experienced in MMA (Mixed Martial Arts.) The workout looks tough although I am a little doubtful that the demands from this training would be similar to fighting in the octagon. The body and mind seem to work that much harder when somebody is trying to do damage to you. The other thing to be aware of is the technique demonstrated leaves a lot to be desired.
Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne
I was re-reading Pavel’s Naked Warrior today. Pavel Tsatsouline, a former Soviet Special Forces instructor, has a lot of concepts to help you develop your strength. The Naked Warrior training system is based on only 2 exercises, the one arm pushup and the pistol. These two exercises will give you a great strength base and the concepts that he introduces in this book are applicable to anybody wanting to be stronger and to any exercise.
Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne
Here is the second installment of the Jason Ferruggia (author of Muscle Gaining Secrets and Fit To Fight) article on doing cardio while building muscle.
Doing Cardio While Building Muscle- Part 2
By Jason Ferruggia
The purpose of doing cardio when trying to get bigger and stronger is to keep you lean, improve your insulin sensitivity and allow you to eat more calories. What kind of cardio will have the least negative effect on your size and strength gains? That’s a no brainer; walking. The great thing about walking is it will not impede your progress in the least, the bad thing is that you have to walk for a bare minimum of 45 minutes to really burn a decent amount of calories and you will not elevate your metabolism much after walking. That is the great thing about interval training; it elevates your metabolism dramatically for long after you have finished your workout.
With that being said, I would still choose a good fast paced hour long walk on the beach over sitting on a stationary bike inside while pounding away on some brutal intervals. I despise intervals on a bike with a passion. My ass goes numb, my balls go numb and I get a splitting headache. Not to mention that I am bored to tears within three minutes. Plus, I think we all do more than enough sitting and the last thing I want to do is sit some more while I’m supposedly “working out;” my hip flexors are tight enough already, thanks.
If you love to ride a bike then that is fine and you should do what you love. But for God’s sake, go outside and do it. People will actually get in their cars and drive ten minutes across town to walk inside a gym and sit on a stationary bike and ride it for twenty minutes and then drive home. Why not just ride your bike across town? I don’t get it.
So we have established that low intensity, long duration cardio (walking) is the best option for those who are concerned with any losses in size and strength whatsoever. This method was a favorite of many great bodybuilders such as Dorian Yates. Another option here, is to just go for a long slow/low intensity bike ride. Either one works great; but again I warn you to protect your nuts, aka get a good seat.
Next on the list is medium/moderate/high intensity steady state cardio. This kind of cardio is a little tricky because it can elevate cortisol and lead to losses in size and strength. To prevent this you need to be sure to limit the time spent doing this to 30 minutes, max. Two days a week should be safe and three days would probably be ok for most people as well. It’s when you get into the 4-7 day per week, 45-60 minute marathon sessions that you see people at the gym doing (whose bodies never change in the least from one year to the next)all the time, that you get into trouble. If you limit your use of this method you should be ok.
Lastly, we have intervals which we will cover in part 3.
Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit http://www.musclegainingsecrets.com/
Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne
When I was a child, I used to love to use the monkeybars. Unfortunately there are not too many sets of monkeybars around any more,(the joys of our society). If you think about what you can do on a set of monkeybars, you can see that they can give you a great upperbody workout and really work the flexibility and mobility of the shoulder girdle.
There has been a move over the last few years away from the standard weight training workout toward a more functional, fun approach based on similar movements to the “workouts” we had as children. One of the movers and shakers in this area is Jon Hinds and his Monkeybar Gym.
In this video, John demonstates some good training options while in a playground.
If you like what you see, the Monkeybar Gym has a set of DVD’s available on their training. I will review these shortly. To check them out click on the image below.
Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne
Do you want to drop some bodyfat and are already doing your metabolic resistance training, try this short HIIT session either after your resistance training or on the following day.
Pick a piece of cardio equipment and do an easy warm-up for 2-5 minutes. After you are warm, go “hell for leather” for 10 seconds, then go easy for 50 seconds and repeat the 10 seconds hard/50 seconds easy for 8-15 reps. Choose your rep number based on your fitness level - start low and build up. warm dpwn for a few minutes after you are finished.
I find this system fast and enjoyable (within reason) and it is a great metabolic training approach.
Remember to sign up for my newsletter and download your free Exercise Guide.
If you are interested in me working with you to achieve your health and fitness goals, go to busy-fitness.com/online-personal-training/
Train Smart, Love Life.
Wayne
