Just reading this about Amanda Redman She needs to rethink her workout.Looks amazing,but her routine could be improved.Two hours a day, five days a week!! I know as an actress it's her job, and I must say that I admire her discipline, but she could cut her workout time to @ 40 mins if she trained at higher intensity.Unfortunately, in too many gyms old school thinking still dominates!
Bodybuilder style,isolation body part training is very effective-if you want to compete in a body building contest.For functional strength and to lose body fat quickly and effectively nothing beats high intensity circuit training, along with high intensity interval training and a good diet!
Perhaps if she read this she might realise how ineffective her training routine is!!
See how effective high intensity circuit training can be here
Friday, 10 July 2009
Tuesday, 26 May 2009
How Many Exercises Do You Need to Do To Per Workout?
Guest blog from Josh Hillis
So I was talking to a friend of mine who is a trainer.
He told me that he used to have his clients do 16 exercises per body part.
But now he's having his clients do full body workouts, and they are doing 16 exercises per workout, all different body parts and his clients are getting much better results!
I'm like, ok... sure...
My clients do four exercises every workout.
And four only.
Trainers are often shocked by that. I had one trainer ask me if my clients get mad because there are only four exercises per workout! WTF? Are you serious?
People love it because it's simple, and it actually makes sense. Oh yeah, and it works really, really well.
The Four Big Bang Movements
1.) Push (chest and triceps)
2.) Pull (back and biceps)
3.) Squat (quads, butt, hamstrings)
3.) Deadlift or Kettlebell Swing (your butt, and most athletic power)
We put it all together and we've hit your whole body.
But the sum is more than the parts. Bigger movements produce faster results.
These are the four biggest movements.
Simplicity Illustrated
Unlike the mainstream fitness world which really does just focus on "doing more things", the kettlebell world focuses on doing fewer things, and doing them better.
Case in point - in the kettlebell world everything centers around two movements:
1.) The Kettlebell Swing
The swing of course fits into the deadlift/swing category of movements.
2.) The Get Up
Believe it or not, the Get Up actually falls into the push category. In the process of getting up, your pushing muscles have to do a ridiculous amount of stabilizing. The get up is a crazy, full body, static push.
Narrow Your Focus. Get Better. Watch Your Body Transform
If you talk to a Senior RKC or Master RKC (really badass kettlebell instructor), you'll find they base everything around these two movements, the swing and the get up.
Or even look at Pavel, the RKC Head Instructor, the guy who brought kettlebells to the US - I've never seen him create a workout program that focused on more than two exercises.
*Note: When you move from the RKC Curriculum (get ups and swings) to the RKC2 Curriculum, they add Pistols and Pullups... hmmm, doesn't that sound like push, pull, squat and deadlift?
You Already Have the Tools
If you don't have a kettlebell, no problem.
I often have my clients do Swings with a gripper plate.
And there is no reason you couldn't do Get Ups with a dumbbell.
Cut Out the Distraction and Just Cause A Result
Lots of people are too distracted in their workouts to even know if they are making progress.
The biggest benefit of such a focused routine is that you either get stronger and fitter, or you don't.
Check out this workout we did in my kettlebell bootcamp class last night:
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
Simple, ultra powerful workout.
Dave "The Irontamer" Whitley, Sr. RKC, says "Spend time finding depth in the things you think you know."
In other words, instead of looking for the next thing, get better at the things you're already doing.
It doesn't have to be complicated to give you results.
Often times a program being overly complicated can be what is holding you back.
Simplify and kick ass.
Sunday, 15 February 2009
Bloddy Barbell 500 Challenge
Are you man Enough?
http://www.bloodybarbell.com
Guidelines for men:
Use an Olympic Barbell with 5kg's on each side, totalling 30kg's.
30Kg's must be used in order to complete an official challenge time.
Guidelines for women:
Use an empty Olympic Barbell, or a bar totalling 20kg's.
20Kg's must be used in order to complete an official challenge time.
50 Back Squats
50 Barbell Push Ups
25 Thrusters
25 Sumo Deadlift High Pulls
50 Barbell Reverse crunch and Press
50 Barbell Lunge (25 reps on each leg)
25 Bent Over Row Under Grip
50 Floor sweepers (25 reps each side alternating)
50 Push Press
50 Bent Over Row
25 Barbell Rollouts
50 Hang Cleans
How fast can you do this challenge?
official world record is 28 mins:51sec
Have You Made Your Choice?
Guest blog from Pat Beith
His blog can be found hereYou see the difference between success and failure, in anything, comes down to one simple word.
Choice.
You have the ability to *choose* the way your life is going to be.
Your situation right now is the sum of the *choices* you have made in the present moment.
And the choices you continue to make in the present moment will dictate your level of success.
Because nothing exists but THIS moment. There is no later. No future. No ‘when the economy gets better’. No ‘when I have more free time’. No ‘if I had better talent.’ No ‘if I had a bigger team’. No ‘if I was smarter’.
Success is a *choice*.
The only difference between you and the people you want to be like is simple:
They’re not afraid to die on a treadmill.
Why not?
Because they made a *choice*. They decided who they wanted to be. What they wanted their life to be like and they made a *choice* to do it.
They didn’t make the choice in some undefined ‘later’. Or ‘tomorrow‘. Those things don’t exist.
They never will. They will never arrive. Ever.
I could have said ‘I don’t have a business degree’ and then not started Athletes’ Acceleration.
Instead Pat and I made a *choice* and built a business from scratch that generated 7 figures in gross sales before we turned 30.
Why? Because we’re not afraid to die on a treadmill.
Are you?
We could have said ‘we haven’t run a sports camp before, so maybe we shouldn’t try to it’s probably too hard’.
We could have said ‘we really don’t really have the extra money to try and put on a sports camp, so let’s wait until we do.’
We could have said ‘we almost got arrested running our first sports camp, so let’s not run another one’.
Instead we worked are ass off, studied our asses off. Asked questions. Took a chance and believed in ourselves. Why?
We made a *choice* to be successful. We didn’t listen to the haters (and there are many). We ignored the doubters (and there are many). We made no excuses for why we weren’t smart enough or rich enough to do what we wanted to do. We didn’t wait for the perfect time, because there is never going to be the perfect time.
We’re not afraid to die on a treadmill.
Are you?
Now, I know what you’re asking. What is this treadmill crap?
I want you to watch this entire video. I watch it Every. Single. Day.
It reminds me of how important it is for me to keep making the *choice* to be successful.
It gives me motivation and energy. It’s the difference between success and failure.
2 + 2 = what I want it to be.
Thursday, 22 January 2009
2009: 5% down, 95% to go...
Guest Blog from Alwyn Cosgrove.When this man talks about fitness,fat loss and business, people with any sense listen-he knows his stuff.
Today is January 22nd.That means 21 days (3 weeks) have already passed in 2009. That's a little over 5% of the year gone already.So let's do a quick "goal review" or a Resolution recall.Are you 5% towards your goals?If your goal was to lose 50lbs of fat - you should be down 2.5lbs right now if you're on track. If your goal was to increase your income by $10,000 this year - you should already have made an extra $500.Now I know goals are not always achieved linearly - particularly not fat loss or financial goals -- but you'll hopefully see my point.An easy goal that I always set is just a specific number of workouts that you are going to do. Then you just mark them off. One goal for 2008 was to perform 250 workouts. In 2009 I plan on doing the same.To be on track I need to have completed about 12 workouts by now. This morning I completed workout 18 of this year.
I am also planning to launch three new products this year. The first one - a book entitled "55 Fitness Business Strategies for Success" will be launched at the Perform Better event this weekend in Los Angeles.For one of my business projects - as of yesterday I'm at 5.5% of my annual goal. For another I'm at about a 4% increase over the same point last year (which is slightly behind schedule).
The point is - you need to constantly assess where you are in relation to your desired outcomes.Are you on track?Are you headed in the right direction?Have you even moved off the starting line?Yes? Congratulations - 2008 is shaping up to be a great year for you.
No? Don't worry - just step up your ACTION a little bit and catch up.If it's your fitness business that needs an overhaul - then check out the Results Fitness Business Mentorship.If your own goal is to get leaner - get on the Afterburn ProgramIf it's to gain muscle size then check out the Muscle Gaining Secrets Program.
Remember - even if you're off course - you can still get there. A plane traveling cross country is off-course 80% of the time and still makes it to it's destination because the pilot knows where the destination and makes constant corrections.5% down - 95% to go. You've still got time to make some major changes in your life this year.--ACwww.alwyncosgrove.com
An old employer of mine,a very wise man, always told me:
That that gets measured gets done.
I like how Alwyn breaks the year down into percentages, and the goal of a certain number of workouts in a year is one I am going to adopt.
Today is January 22nd.That means 21 days (3 weeks) have already passed in 2009. That's a little over 5% of the year gone already.So let's do a quick "goal review" or a Resolution recall.Are you 5% towards your goals?If your goal was to lose 50lbs of fat - you should be down 2.5lbs right now if you're on track. If your goal was to increase your income by $10,000 this year - you should already have made an extra $500.Now I know goals are not always achieved linearly - particularly not fat loss or financial goals -- but you'll hopefully see my point.An easy goal that I always set is just a specific number of workouts that you are going to do. Then you just mark them off. One goal for 2008 was to perform 250 workouts. In 2009 I plan on doing the same.To be on track I need to have completed about 12 workouts by now. This morning I completed workout 18 of this year.
I am also planning to launch three new products this year. The first one - a book entitled "55 Fitness Business Strategies for Success" will be launched at the Perform Better event this weekend in Los Angeles.For one of my business projects - as of yesterday I'm at 5.5% of my annual goal. For another I'm at about a 4% increase over the same point last year (which is slightly behind schedule).
The point is - you need to constantly assess where you are in relation to your desired outcomes.Are you on track?Are you headed in the right direction?Have you even moved off the starting line?Yes? Congratulations - 2008 is shaping up to be a great year for you.
No? Don't worry - just step up your ACTION a little bit and catch up.If it's your fitness business that needs an overhaul - then check out the Results Fitness Business Mentorship.If your own goal is to get leaner - get on the Afterburn ProgramIf it's to gain muscle size then check out the Muscle Gaining Secrets Program.
Remember - even if you're off course - you can still get there. A plane traveling cross country is off-course 80% of the time and still makes it to it's destination because the pilot knows where the destination and makes constant corrections.5% down - 95% to go. You've still got time to make some major changes in your life this year.--ACwww.alwyncosgrove.com
An old employer of mine,a very wise man, always told me:
That that gets measured gets done.
I like how Alwyn breaks the year down into percentages, and the goal of a certain number of workouts in a year is one I am going to adopt.
Monday, 19 January 2009
Monday Jan 19th
Felt good this morning after yesterdays loosening with the yoga.
As I have trained a number of years, I thought I would take the intensity up a little bit, so I moved up to the TT intermediate workout. I went conservatively on the weights, and really enjoyed the challenge.My abs are screaming after the swiss ball jacknives, and I had a few strange looks from the others in the gym as I was training, which is great.
The personal trainer was conducting a session with a client, who had paid £25 for the time, and they seemed to spend more of their time talking rather than training.I was in and out in 40 minutes, including my intervals, and the guy who had been with the Personal Trainer, asked me about TT. I told him to go to the Turbulence Training website to find out for himself. It would save him from paying £25 an for someone to talk to him!!
How do you get a job like that anyway?
As I have trained a number of years, I thought I would take the intensity up a little bit, so I moved up to the TT intermediate workout. I went conservatively on the weights, and really enjoyed the challenge.My abs are screaming after the swiss ball jacknives, and I had a few strange looks from the others in the gym as I was training, which is great.
The personal trainer was conducting a session with a client, who had paid £25 for the time, and they seemed to spend more of their time talking rather than training.I was in and out in 40 minutes, including my intervals, and the guy who had been with the Personal Trainer, asked me about TT. I told him to go to the Turbulence Training website to find out for himself. It would save him from paying £25 an for someone to talk to him!!
How do you get a job like that anyway?
Sunday, 18 January 2009
Sunday 18th Jan
Rest day today.That is a rest from TT training, but the recommendation is 30 minutes of any activity that you enjoy. I did 30 minutes of Yoga, very stiffly I might add, to loosen the old joints.
I actually enjoyed the change in pace,and I felt really clear mentally after doing the poses. It was really good to be up early and just take my time, go through the routine then have a walk to fetch the Sunday papers.
Sunday morning is my favorite time, especially if the football team I support,Stoke City, have won.
Unfortunately,this has been a very rare occurrence lately, although they came very close to upsetting one of the "Big Four " teams, Chelsea, yesterday.
Reading the match report almost put me off my breakfast, but I enjoyed my cuppa tea, wholemeal toast and yoghurt.
Then it was time to plan & prepare my meals for the upcoming week, and then off to the supermarket to obtain provisions.Oh the high life eh?
We were invited to my sister in laws house for Sunday Dinner, her husband is a Chef and the food was exceptional.Nice beef, roast veggies and roast spuds.I had a couple of glasses of red wine, and a little dessert, and a good chat and all is well in the world.
I actually enjoyed the change in pace,and I felt really clear mentally after doing the poses. It was really good to be up early and just take my time, go through the routine then have a walk to fetch the Sunday papers.
Sunday morning is my favorite time, especially if the football team I support,Stoke City, have won.
Unfortunately,this has been a very rare occurrence lately, although they came very close to upsetting one of the "Big Four " teams, Chelsea, yesterday.
Reading the match report almost put me off my breakfast, but I enjoyed my cuppa tea, wholemeal toast and yoghurt.
Then it was time to plan & prepare my meals for the upcoming week, and then off to the supermarket to obtain provisions.Oh the high life eh?
We were invited to my sister in laws house for Sunday Dinner, her husband is a Chef and the food was exceptional.Nice beef, roast veggies and roast spuds.I had a couple of glasses of red wine, and a little dessert, and a good chat and all is well in the world.
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