Flexibility is one of the key ingredients that make up a complete training program. Unfortunately, it is often overshadowed by exercise dedicated to muscular strength and weight loss because of the latter’s more visible benefits. Nevertheless, focus should still be given to flexibility exercises as it yields a number of advantages to people who perform them regularly.Read More
I felt compelled to create an entire post on this exercise because The dragon flag, a move named after its supposed inventor, Bruce Lee, isn’t just a flashy exercise that looks cool, It’s intense and very tough on your entire core. The key is to work it slowly.
Follow the simple steps below to master one of the hardest bodyweight exercises ever.Read More
Understanding if you are an Ectomorph, Mesomorph, or an Endomorph can not only change they way you approach personal diet and nutriton, but it can also change the way you feel and the way you view your body when you look in the mirror...Read More
When it comes to motivation and perseverance, some of it is intrinsic, yes. Some are born with the fire in their ass to get up and go. However, If we lack that internal motivation, or when it starts to waver (and it will), what can we do to get it (back)? Here are my 10 Keys to Fitness Consistency...Read More
When elite athletes want to improve their performance they go to high altitude levels to train. When they come back to sea level they perform much stronger, faster, and have increased endurance...Read More
I love training with bodyweight exercises. However, a proper weight training regiment should have a place in every fitness routine. Here are my reasons women should weight train...
Many people, not just women, dismiss weight training for a host of reasons. As a military trainer i've heard it all, "I don't want to bulk", "I don't know how", "I don't like people staring at me", and millions of other excuses. Truth is, I think the bottom line is people are afraid of what they don't know. So, in an effort to eleviate some of the anxiety and fear of weight training, here are my 8 reasons why women should weight train.Read More
I train with all branches of military daily and make no mistake, if you want to have a successful career in the military, fitness will be a focus.
Your level of dedication to fitness can either make or break you.
The men and women of the armed forces are a special breed of athletes with special fitness requirements and demands. They are held to the highest fitness standards and are required to meet and exceed them consistently, or else they can kiss their military careers goodbye.Read More
6. Heavy weight and low reps or light weight and high reps?
It all depends on your goal. Anytime you put the body up against a resistance (weight) it has to adapt and change (grow or shrink). You want to be able to push moderate weight for long periods of time? Then go low weight and high reps. You want to be big and powerful for short periods? Then go low reps and high weight. You want the best of both worlds? Then train both ways.
I like to diversify my training as much as possible. I also like my training to be functional. What's functional? Functional is training for real life. I want to be able to get up and down off the ground with ease. Therefore, I do tons of burpees. I want to be able to lift things overhead, and I want to be able to pick things up off the ground without throwing my back out. Overhead presses for shoulder strength and dead-lifts for lower back stability are great for this.
Most of my bodyweight exercises develop core strength that helps to keep you injury free in everyday life. For examples of functional workouts I create for my Troops that I train, check out my "workouts" board on Pinterest.
5. What is the best form of cardio?
I'm going to quote a friend of mine Dave the Fitness Manager @ the Transit Center Manas (Kyrgyzstan) on this one. He said something to me that I will never forget and will always use. (Paraphrased) "The best (exercise/equipment/workout) for YOU is the one you will do! I could tell you running, jumping rope, swimming, or 300 other cardio exercises that are available. The best one is the one you enjoy. The best one is the one you will do."
Personally, I love intense cardio exercises that get my heart up high. These burn the maximum amount of calories in the shortest amount of time. That's what we want right!? Who wants to toll away at an exercise for the benefits you can get quickly with another? Exercises like the burpee and the mountain climber accomplish this with max effort and minimum time and replicate the intensity of sport and who doesn't want to feel and look like they did when they played competitive athletics?
Get in the gym, or living room, or outside and get your heart rate up. Get creative, get active, and remember to have fun with it, or it will seem like a mundane task that you HAVE to do, instead of WANTING to do.
Get after it!
Military doesn't always have the best equipment or gym facilities in deployed locations. So I'm doing my part to assist with the difficulties of training in austere environments. Here is a series of video postings dubbed, "The Hardest Bodyweight Exercises Ever". Here is....Read More
10 Fitness Questions I'm Most Frequently Asked By Men - #9
Should I cut weight first or should I bulk first?Read More
10 Fitness ?'s I'm Most Frequently Asked By Men - #10
Weight training, cardio, abs, diet & nutrition, supplements and more!! Follow closely as I answer these men's questions on fitness from #10 to #1 most asked question.Read More
One of the reasons I love the Training profession is the abundance of theories, principles, and systems that exist. There are so many intelligent and successful people to learn from and bounce ideas off. Kris Gethin has been a massage therapist, all natural bodybuilder, trainer and is current editor-in-chief of Bodybuilding.com's SuperSite. He pioneered the popular DTP or Dramatic Transformation Principle.Read More
Here's a quick workout you can do when you don't have a lot of time or equipment. Don't see why you would go to the gym when you can do this in your office or home!!Read More
Im a huge fan of circuit training for a couple reasons. One because you can burn massive amounts of fat to uncover hard, lean muscle. Two, because it's way more fun and dynamic. Check out this circuit created by Tee Major.Read More