10 Things You Should Know About Stretching
Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body's flexibility.
3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one's hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don't work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn't disturb people who don't prefer music while exercising.
Apart from preventing injuries and increasing one's limit, it is also said that stretching exercises are good for a tired body and also for a stressed mind and spirit.
Wednesday 3 November 2010
Wednesday 27 October 2010
FITNESS WORKOUT ROUTINE
I am very "old school" when it comes to exercising, weight training and circuit training. In this modern age too much emphasis is places on style over substance when it comes to getting fit. People join trendy gyms, wear fashionable clothing, drink the latest sports drinks, and usually pay extortionate amounts in the hope to achieve short term goals. I prefer the old school approach, and by that I mean the simple, basic exercises that have been proven to increase strength and fitness. These are the exercises that used to be taught in School Physical Training classes, and are the core training in military schools, dance and martial arts schools today.
Circuit Training
I believe that circuit training is one of the best ways to gain all round fitness and strength. The most intensive circuit training I have ever done has been in large indoor halls, with "stations" where different exercises are done. There are usually no or few weights involved. Generally the
exercises include:
* press ups
* sit ups
* star jumps
* squat thrusts
* squats
* step ups (onto a gym bench)
* jumping onto then over gym bench with both feet together
* burpies (sort of star jump followed immediately by a squat thrust - a killer !)
* skipping
* sprints up and down hall
* running backwards, side ways etc.
* dips (using gym bench to hold onto behind)
* passing a medicine ball between two people, either back to back or throwing
There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high.
Weight Training
Basic compound weight training is what I consider to be the "old school" weight training. By this I mean the exercises that use several different muscle groups at once. The best compund exercises to do are:
* Bench Press
* Should Press / Military Press
* Bent Over Row
* Shoulder shrugs
* Pull ups
* Cleans and Clean and Presses
* Barbell curls
* Dips
* Lateral Pull downs
If you plan take up circuit training, you do not really need any equipment. For weight training it is advisable to invest in some decent equipment, or join a proper weights gym, for that old school experience.
If you need to look at a fitness workout routine search this blog for some workouts.
If you need to look at a fitness workout routine search this blog for some workouts.
J.P.Wade has been studying martial arts for over 15 years and runs the Motley Health and Fitness website and community,http://www.motleyhealth.com |
Sunday 24 October 2010
Blast Fat With Bodyweight Circuits
More and more people want or need to burn fat and most will give up
after getting little or no results. The reason they don't get the results is
because they are not doing the right exercises that will burn fat and
build muscle all at the same time.
Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.
The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.
Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.
When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.
These workout routines are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how military fitness gets men and women in shape and ready for battle in record time.
Just to show the benefits of a bodyweight circuit try this sample circuit:
10 pushups-
10 bodyweight squats-
10 jumping jacks-
10 situps
There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.
The circuit should be done as fast as possible for five to fifteen minutes.
Like I said these are great workout routines and can be done almost any where.
John Grube is an expert on the subject of bodyweight training. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com
after getting little or no results. The reason they don't get the results is
because they are not doing the right exercises that will burn fat and
build muscle all at the same time.
Most people go to the gym and when they get there they train using
cardio equipment ( treadmill, stationary bike, etc. ) then they move
on to weight training, and they spend up to 1 hour or more in the gym,
and after a month or so, they are not getting the results they want they
stop exercising all together.
The best way to exercise and get results is to stay home and to exercise
using a bodyweight circuit, with little or no rest at all for five to fifteen
minutes a day.
Most people think jogging will answer all their fat loss problems and the
fact is that even if you jog you still need to do some kind of strength
training to burn fat and this will take more time.
When you exercise using bodyweight circuits you will be working "cardio"
building muscle and burning fat at a very rapid pace.
These workout routines are the answer for building muscle, flexibility, and
fat burning they always have and always will, after all this is how military fitness gets men and women in shape and ready for battle in record time.
Just to show the benefits of a bodyweight circuit try this sample circuit:
10 pushups-
10 bodyweight squats-
10 jumping jacks-
10 situps
There is no rest in between exercises, move from one exercise to the other,
when you get to the bottom start over and go through the circuit again.
The circuit should be done as fast as possible for five to fifteen minutes.
Like I said these are great workout routines and can be done almost any where.
John Grube is an expert on the subject of bodyweight training. He also has 25+ years of training experience and is the author of The Wildman Training Program manual. For more info http://www.wildmantraining.com
Wednesday 20 October 2010
The 10 Best Shoulder Building Exercises for Bodybuilding Beginners
For most guys, the biceps are the undisputed king of muscle! But what good is a king without a crown? If you want GUNS that get respect at the beach and on the street, you've got to crown them with cannon ball deltoid development! For big, muscular shoulders that'll produce personal pride and physical power, keep reading because I've got the 10 best beginning exercises for you right here.
1. Seated Front Military Press
Your shoulders consist mainly of 2 muscle groups, the trapezius and the deltoids. The trapezius or "traps" are the two large triangular shaped muscles that run across each shoulder from the back of your neck. Your deltoids or "delts" are the thick, triangular shaped muscles that cover your shoulder joints at the top of each arm. The deltoids consist of 3 sections known as the anterior, medial and posterior heads. For balanced deltoid development, you must train each section equally.
The front military press is a great starter exercise for building the anterior or front section of your delts. You can perform this exercise from a standing or seated position. For beginners, I recommend the seated position, preferably in a chair that has low back support to prevent arching or hyperextension of your spine. With proper technique, this basic military press will add thickness and power to the front of your shoulders. As you advance in your training, you should eventually graduate from this exercise to the dumbbell shoulder press.
2. Barbell Front Raises
This exercise is great for building shape and endurance in your anterior delts. Since barbell front raises put tremendous resistance on the front of your shoulders, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict technique (i.e., no bouncing or jerking the weight with your body) is sufficient to add strength and shape to your anterior delts. For variety, you can also do this exercise with a straight bar attachment to a low cable apparatus.
Whether you use a barbell or low cable machine, you must stand with your arms straight as you raise the bar forward from the front of your thighs to a position parallel to the floor at about shoulder height. To put secondary resistance on your rear delts and traps, raise the bar slightly above shoulder height. It won't take long to feel the burn from this exercise, but the payoff in deltoid development is well worth it.
3. Seated Reverse Dumbbell Press
The reverse dumbbell press, aka the "Arnold Press" is another terrific shoulder builder for your anterior delts. When done properly, this exercise also puts concentrated resistance on the upper portion of your traps. You can do the reverse dumbbell press with both arms pressing the weights simultaneously or by alternating each arm. In either event, I suggest that you do this exercise in a seated position with good back support to avoid injury.
To do this exercise, hold 2 dumbbells at shoulder height with your palms facing you. Keep your back straight and don't bounce or jerk your body as you slowly press the dumbbells overhead. As you press the weight upward, rotate your wrists so that your hands face forward at the top of each lift. Return the dumbbells to the starting position as you lower them after each rep. If you've never done this exercise before, start with weight that you can easily balance and control and progress to heavier poundage when you've mastered your training technique. Take my word, the results will be awesome!
4. Dumbbell Front Raises
Like barbell front raises, the dumbbell version of this exercise puts extreme resistance on the front of your shoulders. In addition to building the anterior deltoids, front dumbbell raises put secondary but significant stress on the medial deltoid head. The mechanics of this exercise are basically the same as with barbell front raises. You must stand with your arms straight as you raise the dumbbells forward from the front of your thighs to a position parallel to the floor at about shoulder height. Again, due to the extreme level of training resistance that front raises produce, you should not attempt to do this exercise with heavy weight. Moderate poundage with strict form will give you great results.
5. Behind-The-Neck-Military Press
The "behind-the-neck" or rear military press is a solid mass builder for the medial deltoid or middle shoulder area. Like the front military press, you can perform this exercise from a standing or seated position. Again, I recommend that you do your military presses in a chair with lower back support to avoid arching or hyperextension of your spine. The seated position also helps to stabilize your torso so you won't jerk the weight upward and cheat on technique. As with all overhead lifting, go slow, master your training technique and the rear military press will add mass, power and symmetry to the middle portion of your shoulders.
6. Dumbbell Lateral Raises
Nothing beats dumbbell lateral raises for targeting the medial head of your delts. And this is another shoulder exercise that provides great results without using excessively heavy weight. With your arms at your sides, grasp a dumbbell in each hand. Slowly raise your arms outward and upward until the dumbbells reach shoulder height in a position that parallels the floor. Return to the starting position. To work the medial delts from every possible angle, vary your workouts by doing some sets with your hands at your sides, some sets with your hands slightly in front of your thighs, and some sets with your hands behind your hips. This exercise is great for adding the shoulder girth necessary to beef up your V taper.
7. Single Arm Cable Lateral Raises
This exercise is a good substitute for dumbbell lateral raises for variety or when dumbbells may not be available to you. Except for the fact that you alternately train each shoulder, the mechanics of this exercise are basically the same as with the dumbbell version. With your arm at your side, simply grasp a low cable handle and slowly raise your arm outward and upward until the handle reaches shoulder height in a position that parallels the floor. Return to the starting position. For maximum effectiveness, you should vary your workouts by starting some sets with your hand at your side, some sets with your hand in front of your thighs, and some sets with your hand behind your hips.
8. Seated Two-Armed Dumbbell Rows
Unless you focus on training your rear delts, it's easy to forget about them and end up with unbalanced shoulder development. This happened to me years ago when I was still more or less in my infancy when it came to serious bodybuilding. At the time I was living and training in Montreal at "Winston's Gym," a bodybuilding powerhouse then owned by Canadian bodybuilding great, Winston Roberts. So one day I asked Winston what I should do to build mass into my rear delts.
Without hesitation he told me to sit on the edge of a flat bench, grab a dumbbell in each hand, lean forward to about 45 degrees and pull the dumbbells toward my torso as though to touch my elbows behind my back. Wow, did this work! My rear delts responded almost immediately to this new workout, and the "Seated Two-Armed Dumbbell Row" was born! To make sure that you fully develop each section of your deltoids, you've got to include this rear delt builder in your shoulder workouts.
9. Bent-Over Lateral Raises
This exercise also isolates the posterior deltoid area for full, symmetrical shoulder development. Stand with your feet about shoulder width apart and your knees slightly bent. Bend forward at the waist but keep your back straight and your head facing forward. Grasp a dumbbell in each hand with your elbows bent slightly and raise your arms outward and upward until the weight reaches shoulder height. Return to the starting position. For variety or if dumbbells aren't available, you can also do this exercise with a low cable machine.
10. Upright Rows
Finally, one of my all time favorite shoulder shapers, the upright row builds the entire deltoid area and I love the secondary biceps pump I get whenever I do this exercise. Just grab a barbell with an overhand and slightly wider than shoulder width grip. If you're using a cambered or EZ Curl Bar, use the wide grip hand position. Raise your arms and pull the bar upward until it nearly touches your chin. To put more resistance on your traps, try pulling your elbows up a little beyond shoulder height as you complete each rep. Return to the starting position. I'm continually amazed at how seldom I see anyone doing this exercise. But you've got to do upright rows if you're serious about building big, muscular shoulders.
Well, that's it - my Top 10 list of shoulder-building exercises for beginning bodybuilders. Try them, have fun with them, and make sure that you use safe amounts of weight and proper training technique with every exercise.
Mark G. Winston, "The Master Gunslinger," is author of the ground-breaking training manual, "GO For Your GUNS - 7 Simple Secrets to AWESOME ARMS." He has also created GOforyourGUNS.com, a bodybuilding and fitness website dedicated entirely to helping you build big, muscular arms. Mark's forthcoming book will be jammed with workouts and training techniques to help you build the big, muscular arms that you deserve! To learn about the GO For Your GUNS bodybuilding system and get free arm training tips that really work, visithttp://www.GOforyourGUNS.com |
Tuesday 19 October 2010
Sunday 17 October 2010
FORCES FITNESS - Workout Routines
Just to help all you readers out, here is a gym free circuit we used to do in the forces while on tour. Its nothing special but it works the whole of your body and burns off lots of fat. Its also a killer at times and you feel it the next day.
So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.
Close Arm Press 10 reps
Sit Up Twists 20 reps
Squats 30 reps
Wide Arm Press 15 reps
Sit Ups 20 reps
Lunges 30 reps (15reps on each leg)
Tri Dips ( on a wall / bench ) 20 reps
Crunchies 20 reps
Step Ups ( on a wall /bench ) 30 reps
Press Ups 15 reps
Leg Raises 20 reps
Squat jumps 30 reps
Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.
After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,
Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors
Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.
Finished the workout routines so time to stretch off and warm down.
This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.
So here it is,
Start by warming up for 10 mins, jogging round and shaking out the muscles.
Close Arm Press 10 reps
Sit Up Twists 20 reps
Squats 30 reps
Wide Arm Press 15 reps
Sit Ups 20 reps
Lunges 30 reps (15reps on each leg)
Tri Dips ( on a wall / bench ) 20 reps
Crunchies 20 reps
Step Ups ( on a wall /bench ) 30 reps
Press Ups 15 reps
Leg Raises 20 reps
Squat jumps 30 reps
Do this circuit 3 times through rest for 1 min after completing each of the 12 exercises all the way through without stopping, then jog for a 1 min and start again.
After you have done the circuit for the third time rest for 2 minutes and jump into this Abs circuit,
Sit ups
Sit up Twist
Crunchies
Leg raises
Alt Ankle Taps
Inners
Scissors
Do 10 reps of each ab exercise all the way through without stopping, rest for 2 mins and do the ab circuit again. Once you have mastered it you can do it for a third time.
Finished the workout routines so time to stretch off and warm down.
This workout may look easy but it is for people with a moderate fitness level and you only get out of the circuit how much you put in it. So give it a try and let me know what your thoughts are.
Like I said we did it when there was no weights about and to keep ourselves fit.
Tuesday 12 October 2010
The 5 Best Ways To Beef Up Skinny Legs
Skinny legs are shared by both men and women, fitness buffs and slouchers, weight lifters and runners. And regardless of what many people do to try and improve their chicken-like leg appearance, it can still be hard to build attractive leg muscle. Now, through modern research, several old and new fitness approaches have been shown to help grow skinny gams into muscular masterpieces. It really comes down to both diet and exercise.
Weightlifting is a great way to improve overall appearance; and when it comes to improving leg size, some bodybuilders get it right. Unfortunately some don't. And all the squats in the world won't make a difference if there isn't a targeted diet to go along with exercise. That's why many bodybuilders fail to build their skinny legs into powerhouses to match their mammoth bodies. The diet part of their exercise equation is missing.
As for runners, they often see worse gains than their bodybuilder buddies. In fact, runners are often notorious for having skinny legs -- even men and women who once had impressive drumsticks end up with skinny runner legs.
It's important for runners to include some resistance-based exercises (like weightlifting) into their routine, especially with their legs. Not only can this shave a few seconds off their overall time, but it can help runners maintain or even build full, attractive legs.
For anybody with skinny legs, the following tips should build some muscle when followed for 6 months to a year. As for muscle tone, most people see gains within a couple weeks.
FUEL YOUR MUSCLE GROWTH
To make a long story short, protein builds muscle -- even leg muscle. But not all protein is equal. Some foods are better than others at providing adequate protein to fuel muscle growth. To build leg muscle, start with the foods listed below:
* eggs
* liver
* kidneys
* beef
* fish
* chicken and turkey
* milk, yogurt, and cheese
* nuts
* beans
* peas
* some grains (especially barley)
Don't overcook meats. Overcooking your food can actually breakdown and damage protein and other nutrients your body needs to build muscle. Try baking meats instead of frying, it's easier to control the temperature. Steaming vegetables instead of boiling also keeps more nutrients in your foods.
Most nutritionist advise 1 1/2 grams of protein for every pound of body weight each day, for maximum muscle growth. With this type of diet, it's easy to fuel the muscles in your legs for proper growth.
DRINK, DRINK, DRINK
You've probably read it before, but it's got to be said again. Drink plenty of water. I personally try to make 8 glasses of 12 ounce water per day part of my diet. And all that water doesn't need to be from the tap. Include fruits and vegetables as part of your daily amount. Melon (like watermelon and honeydew) are a huge source of water. They're really flavorful too.
LEG PRESSES
Exercise is the most important thing you can do to build leg muscles. By focusing on just your legs and making most of your workouts push those muscles to their limits, you'll definitely build more attractive legs.
Perform the leg press at the gym using a machine by the same name.
* Sit on machine with back on padded support. Place your feet on platform and grasp handles to sides.
* Push the platform away by extending your knees and hips. Return and repeat.
LUNGES
This is one of the best overall exercises for your legs and butt muscles:
* Stand with feet 3 to 4 inches apart, with hands on hips. Starting with your right leg, take a giant step forward. Your toes and knee are pointed directly in front of your body.
* Bend your right knee slightly, with your whole foot on the floor. Your left heel lifts up.
* Lower your body straight down from this position. Your front knee must lower down over your ankle, or behind your shoelaces.
* Raise your body and bring your left leg in to return to the standing position.
* Repeat with your left leg. Alternate right and left each time.
CALF RAISES
* Grasp a dumbbell in one hand to side.
* Position toes and balls of feet on calf block with arches and heels extending off.
* Place hand on support for balance. Lift other leg to rear by bending knee.
* Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg.
Fuel your workouts, drink plenty of water, and perform exercises that really hit those leg muscles. Before you know it, you'll turn your skinny poles into shapely legs you'll be excited to show off in shorts.
Daryl Bennett is always researching the best ways to lose weight, stay fit, and build muscle. For one of the most proven and time-tested solid workout regimens visit The Law Enforcement Workout website at >> [http://bestbody.50webs.com] Cops know fitness.
Weightlifting is a great way to improve overall appearance; and when it comes to improving leg size, some bodybuilders get it right. Unfortunately some don't. And all the squats in the world won't make a difference if there isn't a targeted diet to go along with exercise. That's why many bodybuilders fail to build their skinny legs into powerhouses to match their mammoth bodies. The diet part of their exercise equation is missing.
As for runners, they often see worse gains than their bodybuilder buddies. In fact, runners are often notorious for having skinny legs -- even men and women who once had impressive drumsticks end up with skinny runner legs.
It's important for runners to include some resistance-based exercises (like weightlifting) into their routine, especially with their legs. Not only can this shave a few seconds off their overall time, but it can help runners maintain or even build full, attractive legs.
For anybody with skinny legs, the following tips should build some muscle when followed for 6 months to a year. As for muscle tone, most people see gains within a couple weeks.
FUEL YOUR MUSCLE GROWTH
To make a long story short, protein builds muscle -- even leg muscle. But not all protein is equal. Some foods are better than others at providing adequate protein to fuel muscle growth. To build leg muscle, start with the foods listed below:
* eggs
* liver
* kidneys
* beef
* fish
* chicken and turkey
* milk, yogurt, and cheese
* nuts
* beans
* peas
* some grains (especially barley)
Don't overcook meats. Overcooking your food can actually breakdown and damage protein and other nutrients your body needs to build muscle. Try baking meats instead of frying, it's easier to control the temperature. Steaming vegetables instead of boiling also keeps more nutrients in your foods.
Most nutritionist advise 1 1/2 grams of protein for every pound of body weight each day, for maximum muscle growth. With this type of diet, it's easy to fuel the muscles in your legs for proper growth.
DRINK, DRINK, DRINK
You've probably read it before, but it's got to be said again. Drink plenty of water. I personally try to make 8 glasses of 12 ounce water per day part of my diet. And all that water doesn't need to be from the tap. Include fruits and vegetables as part of your daily amount. Melon (like watermelon and honeydew) are a huge source of water. They're really flavorful too.
LEG PRESSES
Exercise is the most important thing you can do to build leg muscles. By focusing on just your legs and making most of your workouts push those muscles to their limits, you'll definitely build more attractive legs.
Perform the leg press at the gym using a machine by the same name.
* Sit on machine with back on padded support. Place your feet on platform and grasp handles to sides.
* Push the platform away by extending your knees and hips. Return and repeat.
LUNGES
This is one of the best overall exercises for your legs and butt muscles:
* Stand with feet 3 to 4 inches apart, with hands on hips. Starting with your right leg, take a giant step forward. Your toes and knee are pointed directly in front of your body.
* Bend your right knee slightly, with your whole foot on the floor. Your left heel lifts up.
* Lower your body straight down from this position. Your front knee must lower down over your ankle, or behind your shoelaces.
* Raise your body and bring your left leg in to return to the standing position.
* Repeat with your left leg. Alternate right and left each time.
CALF RAISES
* Grasp a dumbbell in one hand to side.
* Position toes and balls of feet on calf block with arches and heels extending off.
* Place hand on support for balance. Lift other leg to rear by bending knee.
* Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg.
Fuel your workouts, drink plenty of water, and perform exercises that really hit those leg muscles. Before you know it, you'll turn your skinny poles into shapely legs you'll be excited to show off in shorts.
Daryl Bennett is always researching the best ways to lose weight, stay fit, and build muscle. For one of the most proven and time-tested solid workout regimens visit The Law Enforcement Workout website at >> [http://bestbody.50webs.com] Cops know fitness.
Saturday 9 October 2010
Why Train In The Winter
Why train in the winter ?
There are several reasons to train in the winter and here are just a few of them :
To Defend Against Colds and Flu
So according to researchers keeping active can cut the risk of catching flu by 20–30 %. So hit the streets for 45 mins of running daily and you could rid yourself of those blocked up noses and feeling like you just wanna stay in bed.
Layers of clothing are crucial, as you don't want to be seizing up after the first 10 minutes. The extra clothing keeps your muscles warm but be careful not to over heat so wearing something with vents would help keep this in check.
Help Shed That Excess Blubber
Yes that's right, calorie burn in the winter is higher because the body has to expend more energy to stay warm. After warming up try doing a rope jumping routine, skip as fast as you can for a minute, rest for 30 secs and repeat it for 10 – 20 mins or until you have fallen. This will then activate your brown fat which in turn helps burn more lard calories from your lard stores. Just stimulating 85 grams of your brown fat it can help burn 400 – 500 extra calories, so get outside.
Train Your Body To Take In More Oxygen And Use It Efficiently
In Sweden they call this workout the FARTLEK. Nice eh, and consists of this :
10 mins jogging, Sprint for 30 secs, recover for 90 secs, do 3 sets then reduce the recovery by 5 secs until you reach 15 secs, after the last sprint jog for a 10 mins warm down.
This can also help build higher fitness and smash your personal best in the summer.
So get out there in the cold and get training improve your fitness and fight off those winter blues.
I was an ex-serviceman and am now passing on my fitness tips onto others http://exservice29.blogspot.com/
There are several reasons to train in the winter and here are just a few of them :
To Defend Against Colds and Flu
So according to researchers keeping active can cut the risk of catching flu by 20–30 %. So hit the streets for 45 mins of running daily and you could rid yourself of those blocked up noses and feeling like you just wanna stay in bed.
Layers of clothing are crucial, as you don't want to be seizing up after the first 10 minutes. The extra clothing keeps your muscles warm but be careful not to over heat so wearing something with vents would help keep this in check.
Help Shed That Excess Blubber
Yes that's right, calorie burn in the winter is higher because the body has to expend more energy to stay warm. After warming up try doing a rope jumping routine, skip as fast as you can for a minute, rest for 30 secs and repeat it for 10 – 20 mins or until you have fallen. This will then activate your brown fat which in turn helps burn more lard calories from your lard stores. Just stimulating 85 grams of your brown fat it can help burn 400 – 500 extra calories, so get outside.
Train Your Body To Take In More Oxygen And Use It Efficiently
In Sweden they call this workout the FARTLEK. Nice eh, and consists of this :
10 mins jogging, Sprint for 30 secs, recover for 90 secs, do 3 sets then reduce the recovery by 5 secs until you reach 15 secs, after the last sprint jog for a 10 mins warm down.
This can also help build higher fitness and smash your personal best in the summer.
So get out there in the cold and get training improve your fitness and fight off those winter blues.
I was an ex-serviceman and am now passing on my fitness tips onto others http://exservice29.blogspot.com/
Thursday 7 October 2010
How To Pass The Air Force Physical Fitness Test With Ease
If you're reading this, you probably either want to know what you'll have to do for the air force physical fitness test and/or how to train for it.
This article will cover both.
What Is Involved In The Air Force Physical Fitness Test?
You'll be doing exercises in the following 4 areas: aerobic (running), body-composition, push-ups, and crunches.
Now, you'll be rated on a scale of 1-100, but the trick comes with the age groups. You see, with different age groups comes different demands.
Just to state the obvious, the older you are the less you'll be required to do.
If you want a full list of these ages and the requirements you can visit
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you're a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you're a female.
http://usmilitary.about.com/od/airforce/l/blmalefitness.htm if you're a male and
http://usmilitary.about.com/od/airforce/l/blfitfemale.htm if you're a female.
3 Steps To Training For The Air Force Physical Fitness Test
1) The first thing you'll want to do is write down the top grade you can get for each category. For example, 60 pushups would be a perfect 10 for a 20-25 year old.
After you do this, add a few reps and shoot for that. I would personally shoot for 70-75 just to be safe (and maybe impress your future officers).
2) Since you're going to be training to failure during your air force physical fitness test most likely, I would suggest training to failure while you are preparing for the test. However, this is taxing on your body so do not do it everyday. You can try it every other day or ever 2 days, depending on certain factors such as how much you eat, your genetics, etc.
3) The third thing you'll want to do to pass your air force physical fitness test with ease is to start learning how to visualize. It's going to help you tremendously through the grueling workouts the air force will put you through, and it's going to help you reach your goals faster.
The requirements for the air force physical fitness test aren't too hard, but if you're out of shape now they will prove to be a challenge.
Using these 3 techniques, and making sure you prepare in advance, the air force physical fitness test should be a walk in the park for you.
And if you need to lose a lot of weight to make it easier (remember, doing anything with your body will be much easier if you weigh less), there are a large variety of books that are available to help you get a fit body in the shortest amount of time as possible.
Jeremy Reeves believes he's found the best products on the market to help you get in great shape fast. If you're going to start training for the air force physical fitness test, you have to check out the book called "Turbulence Training" that he's reviewed for you on his website - [http://www.fitness-product-reviews.com] |
Thursday 30 September 2010
HOME WORKOUT- Full Body Workout
Do these exercises 3 times a week, rest for 30 secs between each exercise, do one complete circuit all the way through then rest for 1-2 mins. E.G start with squat thrusts 10 reps then 30 sec rest then Push ups 15 reps etc... step up the reps if you find it easy at first or after the first week.
FULL BODY WORKOUT
Exercise Sets Reps
Jump Squat 3 10-15
Push Up 3 15-20
Pull Up 3 try to aim for
5
Walking Lunges 3 10-15 each leg
Dips 3 10 - 15
Inverted Pull Ups 3 10 - 15
Don't forget to have a 10 mins warm up first e.g 5 mins jog / walk 5 mins warm down shaking your muscles.
This is only a beginners workout.
Good Luck
Monday 20 September 2010
FORCES FITNESS - ROYAL MARINES
Forces fitness - its's A State Of Mind, the official slogan of the Royal Marines but around camp you may here " Train Hard, Fight Easy ". I'll give you an insight of one day in the Royal Marines that you have to complete before even getting to Lympstone. This is to test your mental aptitude, physical endurance and ultimatley the essential quality of indefatigability.
Up at the crack of Dawn and a nice cold shower to start the day with a boot of an instructor up your arse to make you motor and get outside dressed ready to march to scran ( thats food by the way ).
They tell you to eat but you don't feel like it because of nerves so you force it down anyway, then back to the block to give it a good scrub and check yourself over ready for inspection. If you or the block isn't up to standard ( which you never are ) then get down and kiss the floor because your doing press ups and you do at there pace together. After the cleaning and beasting for being average muster outside for some real physical tests.
Forces fitness starts with the mile and a half squad run at a fairly easy pace to get you warmed up, then your off on your own for the 1.5 miles in under 10 mins or your best effort and boy do they wanna see it. After everyone has finished its a short jog back to the camp ready for the swim. After doing press ups in the changing rooms for being to loud and slow we went out to the pool. In groups of 6 we swam a full length out then back 1/4 of the way to tread water for 2 mins before swimming back and pulling ourselves out of the pool. 2 minutes can feel a long time but if you keep relaxed then you'll be fine. I was surprised at how many people struggled with this and were dragged out of the water by the hoop.
More lectures followed after the swim then we hit the gym, a Bleep Test to start after a brief warm up where you had to achieve level 12 upwards, 60 press ups in 2 mins hitting your partners fist with your chest and your back straight, 60 sit ups in 2 mins with your finger tips on the side of your head touching your knees with your elbows and 6 pull ups done to the instructor telling you when to bend and stretch. All this was done with a few extra press ups and shuttle runs for not being quick enough and not listening to orders, if one person messes up you all get it.
After the gym it was time for some well deserved lunch and boy are you hungry. After feeding yourself up you had a couple more lectures where your trying to keep yourself awake then down to the bottom field that so many people dreaded on camp and why? We were about to find out.
It started pretty relaxed, the instructors joking and showing us how to attack the assault course and heck how we were with heights and ropes, then they hit us first a full length around the assault course as a team, then as individuals, after completing it the second time I was blown out but we hadn't finished. we were beasted up and down this hill crawling in the mud doing burpees, press ups anything they could think of to push us to destruction, they called it last man standing, now I knew what the bottom field was, after a good 30mins of this most of us could hardly walk they stopped and we jogged back to a shower block to get our overalls off and shower before the final lecture and find out our fate if we made it or not.
This was just one day of the PRMC to test your ability to see if you have what it takes to get your Green Beret.
Forces Fitness is different to the Gym sessions so be prepared.
To help you prepare for the weekend click the link below for a training schedule
http://www.royalnavy.mod.uk/royalmarines/training-tool.html
Up at the crack of Dawn and a nice cold shower to start the day with a boot of an instructor up your arse to make you motor and get outside dressed ready to march to scran ( thats food by the way ).
They tell you to eat but you don't feel like it because of nerves so you force it down anyway, then back to the block to give it a good scrub and check yourself over ready for inspection. If you or the block isn't up to standard ( which you never are ) then get down and kiss the floor because your doing press ups and you do at there pace together. After the cleaning and beasting for being average muster outside for some real physical tests.
Forces fitness starts with the mile and a half squad run at a fairly easy pace to get you warmed up, then your off on your own for the 1.5 miles in under 10 mins or your best effort and boy do they wanna see it. After everyone has finished its a short jog back to the camp ready for the swim. After doing press ups in the changing rooms for being to loud and slow we went out to the pool. In groups of 6 we swam a full length out then back 1/4 of the way to tread water for 2 mins before swimming back and pulling ourselves out of the pool. 2 minutes can feel a long time but if you keep relaxed then you'll be fine. I was surprised at how many people struggled with this and were dragged out of the water by the hoop.
More lectures followed after the swim then we hit the gym, a Bleep Test to start after a brief warm up where you had to achieve level 12 upwards, 60 press ups in 2 mins hitting your partners fist with your chest and your back straight, 60 sit ups in 2 mins with your finger tips on the side of your head touching your knees with your elbows and 6 pull ups done to the instructor telling you when to bend and stretch. All this was done with a few extra press ups and shuttle runs for not being quick enough and not listening to orders, if one person messes up you all get it.
After the gym it was time for some well deserved lunch and boy are you hungry. After feeding yourself up you had a couple more lectures where your trying to keep yourself awake then down to the bottom field that so many people dreaded on camp and why? We were about to find out.
It started pretty relaxed, the instructors joking and showing us how to attack the assault course and heck how we were with heights and ropes, then they hit us first a full length around the assault course as a team, then as individuals, after completing it the second time I was blown out but we hadn't finished. we were beasted up and down this hill crawling in the mud doing burpees, press ups anything they could think of to push us to destruction, they called it last man standing, now I knew what the bottom field was, after a good 30mins of this most of us could hardly walk they stopped and we jogged back to a shower block to get our overalls off and shower before the final lecture and find out our fate if we made it or not.
This was just one day of the PRMC to test your ability to see if you have what it takes to get your Green Beret.
Forces Fitness is different to the Gym sessions so be prepared.
To help you prepare for the weekend click the link below for a training schedule
http://www.royalnavy.mod.uk/royalmarines/training-tool.html
Saturday 7 August 2010
How to Lose Stomach Flab in Seven Days
Don't you just hate stomach flabs? Yuch. Disgusting.
You see, I have a preference for tapered shirts that accentuate a V-waist form. It's one of the sexiest looks a guy can have. Check out the ramp models. They all have broad chests and tiny waists (actaully, sick pack abs without flabs)
On the quest to lose stomach flabs and replace them with rock hard abs,
I discovered four killer tips that melted my once rotund stomach into
washboard abs that can pulverize a boulder in a flash.
Tip 1: Walk fast- really fast. Take 40 minutes out of your day to
walk really fast in the morning. Don't run. Just walk rapidly till you can feel the air gushing in and out your lungs.
You see, I have a preference for tapered shirts that accentuate a V-waist form. It's one of the sexiest looks a guy can have. Check out the ramp models. They all have broad chests and tiny waists (actaully, sick pack abs without flabs)
On the quest to lose stomach flabs and replace them with rock hard abs,
I discovered four killer tips that melted my once rotund stomach into
washboard abs that can pulverize a boulder in a flash.
Tip 1: Walk fast- really fast. Take 40 minutes out of your day to
walk really fast in the morning. Don't run. Just walk rapidly till you can feel the air gushing in and out your lungs.
Rapid walking forces the stomach muscles to contract and strengthen. It holds up the intestines and gives the appearance of melting away the flabs.
Tip 2: Kick the starches. Pastas, breads, and rice provide carbos that build up quickly around the waistline. This is a no-no on your quest for six pack supremacy.
Tip 3. Bump up the caffein. Mix a teaspoon of coffee with an eight
once glass of water. Do this three times a day. It skyrockets your
metabolic rate just as much as a $59 bottle ofHydroxycut or Xenadrine
can.
Tip 4. Do the half plate trick. Whenever you eat, fill your plate with everything you'd love to snack on that session. But before you sit down to eat, pour half of that back onto the buffet line. You'll realize how this psychologically makes you feel full- and boosts your discipline.
Joseph Plazo is fanatic about great physique. If you liked this article, you'd love the tips at seven day six pack abs!
Tip 3. Bump up the caffein. Mix a teaspoon of coffee with an eight
once glass of water. Do this three times a day. It skyrockets your
metabolic rate just as much as a $59 bottle ofHydroxycut or Xenadrine
can.
Tip 4. Do the half plate trick. Whenever you eat, fill your plate with everything you'd love to snack on that session. But before you sit down to eat, pour half of that back onto the buffet line. You'll realize how this psychologically makes you feel full- and boosts your discipline.
Joseph Plazo is fanatic about great physique. If you liked this article, you'd love the tips at seven day six pack abs!
Thursday 22 July 2010
Why Don't You Try the Army Recruiter Diet For Quick Weight Loss?
If you want to get into a weight loss program and you still have not figured out what program that would be, then you better check for an army diet. Anyone who wants to get rid of their fat fast must try any kind of army recruiter diet for quick weight loss and for your self the benefits that this army diet can bring. Many people try those diets advised by army recruiters as they claim to have miraculous effects in days. Army diets are designed to strip away the unnecessary fats in the body in time for the training in boot camp. It is the fastest way to loss fat intended for those who want to enter the military service. However, those who want to have fast result may also try any military recruiter diet.
The army recruiter diet is not as popular as those of the other weight loss program and yet it is one of the most traditional programs for those who are into diets. The program is aimed to impose upon those who enlist into this kind of program the discipline that is also imposed upon the military men and women who achieved the body built that is required of them under the military service curriculum. The program at first may sound very restrictive at first try but as you go through the process, it will just sound like ordinary learning process of dieting the military way and that is through the army recruiter diet for quick weight loss.
There are many kinds of military diet and the army recruiter advices the army recruiter diet for quick weight loss so that the recruits will be in shape for training the fastest way possible. One example of this is the mayo diet plan which is a diet involves 2 eggs, 2 slices of bacon, 2 glasses water, and 4oz unsweetened grapefruit juice for breakfast. For lunch, you will have salad, meat, 4 oz grapefruit juice and dinner is same as lunch except that another veggie instead of salad is prepared. There is nothing special with the diet; it's just that you have to eat the same kind of food for days to get the immediate results that you want to attain. The science behind this diet is actually low carbohydrate and low calorie intake.
The army recruiter diet may sound desperate but you can try if you have the guts of an army. Even military health professionals test this military diet so there is nothing to worry about and the military nutritionists have studied to keep the armed forces fit for the worst conditions of war and peace. Nonetheless, though what may work for them, may work for you too, before you engage in any diet or weight loss program, it is advised to consult your doctor.
Anthony Thedford has been writing information articles for years on weight loss For more information on army recruiter diet, please visit our website at http://mybestweightlossanddietplan.blogspot.com/ |
Tuesday 20 July 2010
How To Get Rid Of Belly Fat With A 10 Minute Workout
With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is:
Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.
Minutes two to three:
Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.
Minutes three to four:
Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.
Minutes four to five:
Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.
Minutes five and six:
Jump Rope. Same as minutes three and four. keep thinking, I am on the way to get rid of belly fat.
Minutes six and seven:
Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.
Minutes seven and eight:
Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.
Minutes eight and nine:
Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.
Minutes nine and ten:
Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will get rid of belly fat. Good luck to everyone.
We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs |
Wednesday 16 June 2010
Workouts Without Weights - A Special Forces Fitness Workout For a Strong and Compact Physique
I'd like to share a cool conditioning workouts without weights that I came up with a few months ago in order to get stronger and better conditioned in a short period of time. It incorporates the concept of "Ladders" found in Pavel Tstatsouline`s book "Power to the People," In this book Pavel shares the training secrets of the Soviet commandos and athletes he used to train with that allowed the Russians to dominate other countries in the Olympics. This is really popular in the Marines and SEALS, and we use this type of training to get really high pure strength and strength endurance levels while still keeping up our long distance running.
What are ladders?
Basically you will pick an exercise and start at the "bottom" of the ladder doing anywhere from 1-5 reps. You will rest the same number of seconds as reps per set. So if I start doing 2 push ups, I would rest 2 seconds, do 4 push ups, rest 4 seconds etc until I reached a specified number. You want to try to do as many reps as possible without going to failure. This is different from a pyramid set in that you stop at the top of ladder in this workout, but in a pyramid set you will go up AND down. This is great for building muscle, but not for strength or muscle definition. Ladders are an excellent tool that can be applied to almost any workout plan. I absolutely love them.
My "Special Forces Fitness" workout Finisher
Here is a workouts without weights, you will need access to a pull-up bar. You will be doing 3 "ladder super sets" of push-ups and pull-ups. This means you will complete one push-up ladder and then immediately transition to pull-ups without rest. After this "super set" (performing 2 exercises back to back), you will take 30-60 sec rest and then repeat at least 2 more times. Focus on getting perfect reps at a medium pace and stop before you feel like you can`t do anymore. If I`m getting guys ready for the Marines or SEALS we will do the push up ladders from 2 reps to 14 reps going up by 2 reps at a time, and we do pull-ups from 1 rep to 7 reps going up by 1 rep at a time, and repeat this cycle 4 times. We do this as a bad ass forces fitness finisher to a long ruck march or run pretty regularly and a lot of guys can max out at least 100 push-ups and 20 pull-ups for our PT tests.
Why this type of training builds a hard and "compact" physique
I love this workout because it combines a few key training principles into a single session. The ladder principle builds strength, stamina, and conditioning since a high volume of reps is accumulated in a short period of time, but your muscles don`t get "pumped" because of the rest periods. By super setting pushing with pulling exercises I took advantage of making opposing muscle groups help each other out. Basically alternating pushing with pulling gives each muscle group a rest while at the same time telling the central nervous system to start connecting the neurons that fire the individual muscle fibers. Essentially doing pull-ups will start to help doing pull-ups and vice versa. Pretty cool! The more you compress the time frame of the workout, the more you will release fat burning hormones to make it a conditioning workout as well.
How I used this training method to double my regular pull-ups and master the One arm Pull-up
After doing this workout for the past 6 months I've increased my pull-up max from 20 to 40 reps, and push ups from 100 to 135 in 2 min. I also think it helped me to achieve one arm pull-ups, which I just mastered about a week ago(and which I`ll do a post on soon!). Doing this type of high volume, low rep training with perfect form has similar effects to a power-lifting cycle. In fact, a ladder workout is basically an entire power lifting cycle compressed into a few minutes! The really cool thing is that I never feel sore any more from doing burnout sets, but my strength and conditioning level is still improving.
Hi,
My name is Charles Malina and I run the health and fitness website http://www.enduringhealthmanual.com/. My goal is to help you achieve and exceed your health and fitness goals. I`m just a regular college student who happens to be laser focused on getting and maintaining ideal health, fitness, and longevity, and now I want to share my ideas and findings with you. I've helped several individuals in the civilian and military worlds achieve their physical and aesthetic goals, including varsity athletes and prospective infantry and special warfare officers. Recently I've had enough requests for me to provide personalized training and diet plans that I decided to place my thoughts and findings online for free, enabling anyone access to them.
I'm focused on combining diet and fitness tips that mainstream actors and models use to achieve great looking bodies with training methods and secrets used by elite athletes and military units. Essentially I want to help you achieve the ideal body; perfectly functional and capable of extreme power output and endurance, but at the same time aesthetically pleasing and attractive to the opposite sex.
What are ladders?
Basically you will pick an exercise and start at the "bottom" of the ladder doing anywhere from 1-5 reps. You will rest the same number of seconds as reps per set. So if I start doing 2 push ups, I would rest 2 seconds, do 4 push ups, rest 4 seconds etc until I reached a specified number. You want to try to do as many reps as possible without going to failure. This is different from a pyramid set in that you stop at the top of ladder in this workout, but in a pyramid set you will go up AND down. This is great for building muscle, but not for strength or muscle definition. Ladders are an excellent tool that can be applied to almost any workout plan. I absolutely love them.
My "Special Forces Fitness" workout Finisher
Here is a workouts without weights, you will need access to a pull-up bar. You will be doing 3 "ladder super sets" of push-ups and pull-ups. This means you will complete one push-up ladder and then immediately transition to pull-ups without rest. After this "super set" (performing 2 exercises back to back), you will take 30-60 sec rest and then repeat at least 2 more times. Focus on getting perfect reps at a medium pace and stop before you feel like you can`t do anymore. If I`m getting guys ready for the Marines or SEALS we will do the push up ladders from 2 reps to 14 reps going up by 2 reps at a time, and we do pull-ups from 1 rep to 7 reps going up by 1 rep at a time, and repeat this cycle 4 times. We do this as a bad ass forces fitness finisher to a long ruck march or run pretty regularly and a lot of guys can max out at least 100 push-ups and 20 pull-ups for our PT tests.
Why this type of training builds a hard and "compact" physique
I love this workout because it combines a few key training principles into a single session. The ladder principle builds strength, stamina, and conditioning since a high volume of reps is accumulated in a short period of time, but your muscles don`t get "pumped" because of the rest periods. By super setting pushing with pulling exercises I took advantage of making opposing muscle groups help each other out. Basically alternating pushing with pulling gives each muscle group a rest while at the same time telling the central nervous system to start connecting the neurons that fire the individual muscle fibers. Essentially doing pull-ups will start to help doing pull-ups and vice versa. Pretty cool! The more you compress the time frame of the workout, the more you will release fat burning hormones to make it a conditioning workout as well.
How I used this training method to double my regular pull-ups and master the One arm Pull-up
After doing this workout for the past 6 months I've increased my pull-up max from 20 to 40 reps, and push ups from 100 to 135 in 2 min. I also think it helped me to achieve one arm pull-ups, which I just mastered about a week ago(and which I`ll do a post on soon!). Doing this type of high volume, low rep training with perfect form has similar effects to a power-lifting cycle. In fact, a ladder workout is basically an entire power lifting cycle compressed into a few minutes! The really cool thing is that I never feel sore any more from doing burnout sets, but my strength and conditioning level is still improving.
Hi,
My name is Charles Malina and I run the health and fitness website http://www.enduringhealthmanual.com/. My goal is to help you achieve and exceed your health and fitness goals. I`m just a regular college student who happens to be laser focused on getting and maintaining ideal health, fitness, and longevity, and now I want to share my ideas and findings with you. I've helped several individuals in the civilian and military worlds achieve their physical and aesthetic goals, including varsity athletes and prospective infantry and special warfare officers. Recently I've had enough requests for me to provide personalized training and diet plans that I decided to place my thoughts and findings online for free, enabling anyone access to them.
I'm focused on combining diet and fitness tips that mainstream actors and models use to achieve great looking bodies with training methods and secrets used by elite athletes and military units. Essentially I want to help you achieve the ideal body; perfectly functional and capable of extreme power output and endurance, but at the same time aesthetically pleasing and attractive to the opposite sex.
Sunday 30 May 2010
Healthy Meals of the Military - Examples For the Busy Man
The typical work day is often so hectic and unpredictable that we often insist that nothing could be busier or worse. This is not really or honestly the case, when you seriously stop and think about it. If there is anyone who truly fits the definition of being a true Busy Man, that person is without a doubt a member of the military armed forces. This is someone who is called to respond to orders and situations on a moment's notice, and this does not always leave room or time in the schedule for eating at a leisurely pace. However, this does not mean that the soldier has to make do on only crackers and water. Great care in research, planning, and preparation has been made in ensuring that the caloric and nutritional needs of fighting men and women are properly met, not only in the case of members of the US military, but in military forces around the world. Much has been said about the feeding of soldiers in the past, with stories and legends about C-rations and K-rations, but what about the present day?
The Defense Logistics Agency (DLA) is the organization within the US Department of Defense responsible for supplying services and materials to the various branches of the United States' military forces. According to the DLA, the current successor to the C-rations of the World War 2 era is the MRE. Formally, this is listed in official documents as "Meal, Ready-to-Eat." These were developed by food researchers at the US Army Natick Soldier Center in Massachusetts, and first introduced to combat troops between 1981 and 1986. The designated purpose of the MRE is to provide sustenance to someone involved in strenuous activities such as military training, or while engaged in some military operation or endeavor, where access to regular food service facilities is not available. In other words, this is for the individual in training or on the battlefield who cannot get to a regular cafeteria, mess hall or tent, or a fast food restaurant.
The typical man who is busy during the day, who similarly cannot stop to get something to eat, would usually bring his lunch or meal to work with him. In the case of the US soldier, the "brown bag" is in the form of a plastic bag. Actually, these are items contained in a plastic six-inch by twelve-inch "meal bag," as the DLA calls it. A soldier is often on the move, and needs to carry supplies with him or her, so items cannot be either heavy in weight or bulky in size. As described in the document "Operational Rations," the items contained in the meal bag are made up of an entrée, other elements that civilians would call side dishes and dessert, a beverage, and accessories such as condiments, a spoon, and a napkin. The meal itself, according to the DLA, provides about 1250 calories on average. This is broken down to roughly 13% protein, 36% fat, and 51% carbohydrates. It is also noted that one such meal provides one-third of the Military Recommended Daily Allowance of essential vitamins and minerals, as determined by the US Surgeon General. The overall calorie goal for active soldiers is 3600 calories per day, not much different from an athlete in training for sport or competition.
To address the issue of boredom, and variety in the menu choices, there are currently twenty-four different meal plans listed on the current MRE menu, issued by the Defense Logistics Agency. This is updated frequently, and as of January 2010, the current "MRE Individual Menus List" is designated "MRE, XXVIII." According to the DLA, menu items are evaluated as to their ability to remain shelf stable and nutritious after preparation and preservation in foil and plastic storage pouches, and are tested for taste and appearance by the most demanding audience, the soldiers themselves. In examining the listing, there are food items in each menu, covering the breakfast, lunch, and dinners meals, as well as a snack or two. Some menus are clearly intended for the breakfast meal, and others can easily be taken as either lunch or dinner.
A breakfast menu on this list is Menu 4. Items include an entree of a cheese and vegetable omelet. Side items described include granola with blueberries, toaster pastry, a plain cracker, apple butter, a cinnamon scone, and French vanilla coffee. Salsa verde is listed as the particular condiment offering, and a spoon accompanies these meal elements. There is an accessory packet along with this meal. The list of items in this includes apple cider (a dry powder to be reconstituted with water), salt, gum, matches, tissue, and a moist towelette.
A lunch menu on this list is Menu 12. The items here include an entree of veggie burger in barbecue sauce. The side items listed include dried fruit, a chocolate banana muffin top, two wheat snack bread pieces, and a carbohydrate electrolyte beverage. Hot sauce is the listed condiment, and a spoon is also included for this meal. The accessory packet for this meal includes lemon tea, salt, gum, matches, tissue, and a moist towelette.
A dinner menu on this list is Menu 24. The entree listed here is chicken breast strips with salsa, and fried rice. Side items listed include a shortbread cookie, a vegetable flavor cracker, and jalapeno cheese spread. Green hot sauce is the condiment included. Mocha coffee and a spoon are also detailed. For this meal there is included a mix of candy: plain chocolate disks, chocolate with peanuts, and peanut butter disks. The accessory packet for this meal contains lemon tea, salt, gum, matches, tissue, and a moist towelette.
There are similarities to the eating requirements for members of the military and men who have both busy schedules and are in a fitness or sport training program. There is the need to be able to get nutritious and filling food quickly, especially when time is at a premium. There is also the problem of receiving a meal that is properly balanced, to allow for peak and efficient performance when under physical and mental stress. Members of the military have the benefit of researchers, dieticians, and professional chefs, to address these problems. Civilians can learn from these lessons as well, and this involves careful planning and preparation for the activities involved, whether to simply maintain a healthy lifestyle, improved physique, or in fueling and nourishing the body for engaging in a muscle training or conditioning program.
Additional information and tips concerning nutrition, healthy eating, and fitness for men can be found at Nutrition and Fitness For Men
The Defense Logistics Agency (DLA) is the organization within the US Department of Defense responsible for supplying services and materials to the various branches of the United States' military forces. According to the DLA, the current successor to the C-rations of the World War 2 era is the MRE. Formally, this is listed in official documents as "Meal, Ready-to-Eat." These were developed by food researchers at the US Army Natick Soldier Center in Massachusetts, and first introduced to combat troops between 1981 and 1986. The designated purpose of the MRE is to provide sustenance to someone involved in strenuous activities such as military training, or while engaged in some military operation or endeavor, where access to regular food service facilities is not available. In other words, this is for the individual in training or on the battlefield who cannot get to a regular cafeteria, mess hall or tent, or a fast food restaurant.
The typical man who is busy during the day, who similarly cannot stop to get something to eat, would usually bring his lunch or meal to work with him. In the case of the US soldier, the "brown bag" is in the form of a plastic bag. Actually, these are items contained in a plastic six-inch by twelve-inch "meal bag," as the DLA calls it. A soldier is often on the move, and needs to carry supplies with him or her, so items cannot be either heavy in weight or bulky in size. As described in the document "Operational Rations," the items contained in the meal bag are made up of an entrée, other elements that civilians would call side dishes and dessert, a beverage, and accessories such as condiments, a spoon, and a napkin. The meal itself, according to the DLA, provides about 1250 calories on average. This is broken down to roughly 13% protein, 36% fat, and 51% carbohydrates. It is also noted that one such meal provides one-third of the Military Recommended Daily Allowance of essential vitamins and minerals, as determined by the US Surgeon General. The overall calorie goal for active soldiers is 3600 calories per day, not much different from an athlete in training for sport or competition.
To address the issue of boredom, and variety in the menu choices, there are currently twenty-four different meal plans listed on the current MRE menu, issued by the Defense Logistics Agency. This is updated frequently, and as of January 2010, the current "MRE Individual Menus List" is designated "MRE, XXVIII." According to the DLA, menu items are evaluated as to their ability to remain shelf stable and nutritious after preparation and preservation in foil and plastic storage pouches, and are tested for taste and appearance by the most demanding audience, the soldiers themselves. In examining the listing, there are food items in each menu, covering the breakfast, lunch, and dinners meals, as well as a snack or two. Some menus are clearly intended for the breakfast meal, and others can easily be taken as either lunch or dinner.
A breakfast menu on this list is Menu 4. Items include an entree of a cheese and vegetable omelet. Side items described include granola with blueberries, toaster pastry, a plain cracker, apple butter, a cinnamon scone, and French vanilla coffee. Salsa verde is listed as the particular condiment offering, and a spoon accompanies these meal elements. There is an accessory packet along with this meal. The list of items in this includes apple cider (a dry powder to be reconstituted with water), salt, gum, matches, tissue, and a moist towelette.
A lunch menu on this list is Menu 12. The items here include an entree of veggie burger in barbecue sauce. The side items listed include dried fruit, a chocolate banana muffin top, two wheat snack bread pieces, and a carbohydrate electrolyte beverage. Hot sauce is the listed condiment, and a spoon is also included for this meal. The accessory packet for this meal includes lemon tea, salt, gum, matches, tissue, and a moist towelette.
A dinner menu on this list is Menu 24. The entree listed here is chicken breast strips with salsa, and fried rice. Side items listed include a shortbread cookie, a vegetable flavor cracker, and jalapeno cheese spread. Green hot sauce is the condiment included. Mocha coffee and a spoon are also detailed. For this meal there is included a mix of candy: plain chocolate disks, chocolate with peanuts, and peanut butter disks. The accessory packet for this meal contains lemon tea, salt, gum, matches, tissue, and a moist towelette.
There are similarities to the eating requirements for members of the military and men who have both busy schedules and are in a fitness or sport training program. There is the need to be able to get nutritious and filling food quickly, especially when time is at a premium. There is also the problem of receiving a meal that is properly balanced, to allow for peak and efficient performance when under physical and mental stress. Members of the military have the benefit of researchers, dieticians, and professional chefs, to address these problems. Civilians can learn from these lessons as well, and this involves careful planning and preparation for the activities involved, whether to simply maintain a healthy lifestyle, improved physique, or in fueling and nourishing the body for engaging in a muscle training or conditioning program.
Additional information and tips concerning nutrition, healthy eating, and fitness for men can be found at Nutrition and Fitness For Men
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