HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 5

5. MUSCLE UP

Description:
The muscle up is a bodyweight exercise that combines a pull up and a dip together. The difficulty lies in transitioning your body from a pull up into a dip.  This exercise can be done on a set of rings suspended in mid-air to make it even harder.

Progression: (Pull Up)
1. Bodyweight Rows do 4 in sets of 3-5
2. Elevator Rows do sets of 3-5 or until you are comfortable
3. Assisted Pull Up
4. False Grip
5. Basic Pull Up

Progression: (Push Up)
1. Decline Ring Push Up
2. Level Ring Push Up
3. Assisted Dip
4. Half of a Muscle Up – very slow & controlled
5. Assisted Negative Muscle Up – using a stool
6. Negative Muscle Up without assistance
7. Assisted Muscle Up
8. Full Muscle up

Technique Tips:
-Heel of your hand goes on top of the ring.
-Hands need to be outward in the false grip.
-Use a false grip to speed the process of your transition.
-Your hands should naturally curl up
-Move slowly to ensure more muscle growth in you muscle ups.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 2

2. HANDSTAND TUTORIAL

The handstand is a bodyweight exercise that is extremely versatile allowing you to target and strengthen several different muscle areas. Placing your hands flat on the ground your goal is to balance all of your bodyweight on your hands and wrists while keeping your legs straight in the air. The ultimate challenge is to see how long you can balance before toppling over.

Progression:
1. Wrist Prep – Place hands on the ground in different positions and lean forward (stretching)
2. Understand the Hollow Body Position
3. Practice walking up and down the wall in hollow body position and body facing wall (lock out arms)
4. Handstand against wall with body facing out
5. L Stand
6. Free standing handstands (start with tuck or straddle)

Technique Tips:
-For each progression you should be able to do 1 minute before you move on.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 4

Description:
Back flips are not just for gymnasts. This awesome bodyweight exercise challenges you to overcome gravity by jumping in the air and flipping your whole body backwards and then landing on your feet.

Progression:
1. Start with a partner and have them not only spot you but have them help you flip over.  2. See video for hand placement of the person spotting you.
3. Start on soft ground wearing shoes for support.
4. Practice…practice…practice.

Technique Tips:
-Start standing up not squatting down.
-Keep your arms up.
-Lean your back slightly.
-Bring your knees up when you are at your highest point in the air and grab your knees.
-Stay relaxed but be quick and energetic too!

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

The Great Thing About Body Weight Training Is...

The Great Thing About Body Weight Training Is...

Body weight training or Calisthenics - such a fantastic and simple way to build fitness and strength. In fact as this article states there is not just one thing but several - read on:



1. The sheer simplicity of it - for so many of the exercises you need only a little floor space

2. This means you can fit it in at any time. Better still, you can make it an integral part of any day by doing 'soundbite training' (see previous post) - just fit in sets between work and leisure. Keep doing them all day long!

3 No equipment for most or at worst add something to hang from (a bough of a tree, horizontal bar at childrens' playground or garden swing, loft hatch) or invest in a pull up bar (the folding one such as the power bar). Even with pull ups, you could do table pulls if a table or other horizontal surface is strong enough. Also you can do floor pulls (see an earlier post on this) or elbow presses which need no gear at all)

4 So no gym required either

5 You can make each exercise progressively harder or regressively easier eg the push up can be made easier by inclines / knees / combo or harder through declines, crucifix, diamond, archers or the ultimate one arm.

6 You can add in some serious cardio and power moves eg burpees, mountain climbers, bear crawls, box jumps, clapping push ups and so on

7 You can add prepare even further by adding a 'micro kit nag . For this I keep in the boot (trunk) of my car a surfers bag (slightly bigger than standard duffle bag but still strong and light weight) with gym rings (wooden rings, 17ft straps and cam buckles) a jump rope and a pair of training gloves (to deal with rough surfaces for chin ups - no point lacerating your hands!).

8 There is no end to the variety you can do to increase your strength and fitness training. You could just do an abs session for example - hanging leg raises, V-sits, ab roll outs (you can do this with walking your hands in the event of no ab roller or suspension trainer or rings), planks / planches (depending on your level), dragon flags

9 The rush into weight training is ridiculous when so many people can't even deal with their own body weight (can you do a press flag? one arm pull up? hand stand push up?). This way you can more slowly train and strength your joints too - thus minimising the risk of injury)

The ease of access, the minimal time if you soundbite, the variety possible all mean body weight training remains the king of exercises. Get stronger, get leaner and stay injury free!

Andy Snowdon

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 3

3. ONE ARM PUSH UP TUTORIAL

Description:
The one arm push up is a more common but still grueling bodyweight exercise that requires you to only use one arm when doing a push up. This bodyweight exercise is not for the faint at heart.

Progression:
1. Incline One Arm Push Up
2. Self Assisted One Arm Push Up
3. The L7 Push Up
4. Negative One Arm Push Up
5. Pistol Position One Arm Push Up

Technique Tips:
-There are two types of stances for the one arm push up. One is to have your arm out which forces your legs and feet into a wide stance. This variation is usually easier because your wider stance helps you to stay balanced. Be sure to keep your hips from sinking too low or from sticking up in the air.
-Arm is in closer to your body and almost directly under your shoulder. This variation tends to be more difficult because it relies heavily on your tricep muscle

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

HOW TO MASTER 9 OF THE HARDEST BODY WEIGHT EXERCISES IMAGINABLE Part 1

Have you ever watched someone perform a bodyweight exercise and gasped in awe at their level of skill? I’ll be the first to confess that I have been amazed more than once at the body’s ability to maneuver effortlessly and the strength it takes to accomplish it.

My amazement has only fueled my own desire to be able to attain the same distinction of greatness. So, I decided that I needed to create my own bodyweight exercise bucket list.

That’s right!

The only way to take a dream and make it a reality is to create a game plan.

Creating your bodyweight bucket list is not difficult. Keep your list realistic. Make a list of the bodyweight exercises you want to complete and include a date of when you want to master it. To keep yourself from getting frustrated keep track of your progress. Charting your growth is a great preventive from giving up.

To write down what exercises and when I want to accomplish my bodyweight goals is only half the challenge. The other half is finding really good teachers or tutorials.

Below I have listed what I believe are to be the 9 Best Bodyweight exercises and the tutorials that explain these exercises in a very clear and concise way. I have also provided a progression section. In order to master anything great it almost always takes tackling smaller goals along the way.

The Planche

Description:
The planche is a super cool but strenuous bodyweight exercise that few have mastered. Basically, your body will be held up using just your hands and your lower body will be extended behind you. All of your weight will be supported by your arms and shoulders so make sure to build up good shoulder strength.

Progression:

1. L Sit
2. L Sit with Tucked Legs
3. Rotate Legs Behind (Can Rock Back and Forth)
4. Extend One Leg out (Or With Straddle)

Technique Tips:

-Keep your arms straight and a hollow body in your torso.
-To get stronger you can do push ups in a tucked planche.
-If you struggle to get your hips up practice the normal push up with your body shifted forward. This will strengthen your deltoids.
-Hand placement can be forward, side or backward. The important aspect is that your elbows are straight.

http://ashotofadrenaline.net/how-to-master-9-of-the-hardest-body-weight-exercises-imaginable-full-video-tutorials/

Training for Energy

Ever had that feeling you can't be bothered to train?

Of course you have - we all have. It's something I give constant thought to - if I deliberately miss the session then I analyse why to see if I can avoid this next time.

So here are the possible reasons and the defence mechanisms.

1 Can't do mornings - if this is your only realistic time then pre-plan a routine. Have your kit and work clothes (if you're going from gym to work) ready he night before; pre-plan the getting up routine. First time around or so do a mini session to just help create the routine. Plan all the other bits - shaving, breakfast (where and how), perhaps 2 alarms. Drink water 1st thing.

2 Can't do lunch / after work - usually the issue is hunger - take a snack hat's filing enough and eat roughly 1 - 1.5 hours before

3 Too tired - here is the key circular problem - it's training that gives you more energy. But you need to keep working at it. Rather than avoid the session go for a mini session - effectively kee n the groove. Even if it achieves very little that particualr time, it maintains the habit and pushes your body to do a bit more than it you think it wants. Next time you will be primed for more.

4 Hangover - this can be a real challenge. When the drinks session is on develop a water strategy to dilute down (you rehydrate but also reduce the times you are drinking alcohol). When you emerge tomorrow try to do something even if it is a rubbish session. See point above.

5 Feeling sore from prev gym session - change what you do - eg legs or top half if the other half is hurting. Or swim / run / cycle / HIIT training.

6 Bored with gym - break it up and do different regimes. Mix in cardio with strength training. Go swimming. Find new challenging exercises. Mix in locations - calisthenics at home / weights in gym / run in park / swim at local pool.

Other tips

7 Prime your body - I do 20 squats, 15 pushups and 10 situps all at speed; then rotate as many joints as possible and then 5 mins on a cardio exercise. That not only gets the body ready but the mind as well. Do the first stage first thing in the morning as well if time permits. it gets the blood and energy flowing just when you need it

8 If you work from home consider using the soundbite system I mentioned in a previous post.

Master the Kettlebell Snatch

Wall walk fitness exercise variations on MoveStrong

Crazy Hardest Workout Ever.

Crazy Hardest Workout Ever.#Motivation #Dedication #inspiration #Fitness #Legendary #hardworkwillgiveresults #Strength #Bodybuilding #Hardwork
Posted by FitnessMoto on Monday, 13 April 2015

Food and Weight Gain - Breaking News

Making small, consistent changes to the types of protein- and carbohydrate-rich foods we eat may have a big impact on long-term weight gain, according to a new study led by researchers at the Friedman School of Nutrition Science & Policy at Tufts University. The results were published on-line in the The American Journal of Clinical Nutrition.



Based on more than 16 years of follow-up among 120,000 men and women from three long-term studies of U.S. health professionals, the authors first found that diets with a high glycemic load (GL) from eating refined grains, starches, and sugars were associated with more weight gain. Previous research has linked GL of the diet, a reflection of how much a food causes a rise in blood glucose, to chronic diseases like type 2 diabetes but it had not been established how GL is related to weight-gain over many years.

Next, the authors determined whether changes in GL impacted the relationship between major protein-rich foods and long-term weight gain.

"There is mounting scientific evidence that diets including less low-quality carbohydrates, such as white breads, potatoes, and sweets, and higher in protein-rich foods may be more efficient for weight loss," said first and corresponding author Jessica Smith, Ph.D., a visiting scholar at the Friedman School and a research fellow at the Harvard T.H. Chan School of Public Health. "We wanted to know how that might apply to preventing weight gain in the first place."
Smith and colleagues first looked at the relationship between changes in protein foods and weight gain during every four-years of follow-up. Several key results were seen:
• Increasing intakes of red meat and processed meat were most strongly associated with weight gain.
• Increasing intakes of yogurt, seafood, skinless chicken, and nuts were most strongly associated with weight loss -- the more people ate, the less weight they gained.
• Increasing other dairy products, including full-fat cheese, whole milk, and low-fat milk, did not significantly relate to either weight gain or weight loss.



"The fat content of dairy products did not seem to be important for weight gain," Smith said. "In fact, when people consumed more low-fat dairy products, they actually increased their consumption of carbs, which may promote weight gain. This suggests that people compensate, over years, for the lower calories in low-fat dairy by increasing their carb intake."

Next, the authors noted several synergistic relationships between changes in protein-rich foods and changes in GL of the diet. For example, increasing servings of foods linked to weight gain, like red meat, and at the same time increasing GL by eating more low quality carbohydrates like white bread, strengthened the foods' association with weight gain. But decreasing GL by eating, for example, red meat with vegetables, mitigated some of that weight gain.

For fish, nuts, and other foods associated with weight loss, decreasing GL enhanced their weight loss effect, while increasing GL decreased their weight loss effect. Notably, although other foods like eggs and cheese were not linked to weight change on average, when servings of these foods were increased in combination with increased GL, they were linked to weight gain. On the other hand, when servings of eggs and cheese were increased in combination with decreased GL, the participants actually lost weight.

"Our study adds to growing new research that counting calories is not the most effective strategy for long-term weight management and prevention," said senior author Dariush Mozaffarian, M.D., Dr.P.H., dean of the Friedman School. "Some foods help prevent weight gain, others make it worse. Most interestingly, the combination of foods seems to make a big difference. Our findings suggest we should not only emphasize specific protein-rich foods like fish, nuts, and yogurt to prevent weight gain, but also focus on avoiding refined grains, starches, and sugars in order to maximize the benefits of these healthful protein-rich foods, create new benefits for other foods like eggs and cheese, and reduce the weight gain associated with meats."

The researchers relied on validated self-reported food questionnaires from three studies that enrolled doctors, nurses and other healthcare professionals from across the U.S. Further studies investigating the relationships of protein and carbohydrate-rich foods to weight management in the other populations would be useful.

http://www.sciencedaily.com/releases/2015/04/150409133206.htm

How to Kettlebell Swing

https://www.youtube.com/watch?v=Mj6bNUB3FII

Do THIS Daily to Boost Your Metabolism and Flatten Your Stomach

Do THIS Daily to Boost Your Metabolism and Flatten Your Stomach:

Simple, 30-second, "trick" ignites your body's "brown fat" and not only boost your metabolism, but also detox your body, balance your hormones, increase your immunity, and boost your energy

 Did you know you actually have more than one type of fat in your body?  Sounds strange doesn't it?  Fat is fat, right?  If you look at yourself in the mirror and see something that jiggles... it's fat, right?

Well, the truth is that scienctists have actually discovered your body has more than one type of fat, and the really cool thing is that the amount of each "type" of fat actually changes as you age.

For the purposes of this article, we're only going to discuss 2 different types of body fat:

“White Fat” and “Brown Fat”

The White Fat tissue is what you usually think of as “fat” - the kind of fat that sits on your hips, butt, belly, and thighs.

It’s the fat most people are trying to get rid of through diet and exercise.

Brown Fat Tissue, on the other hand, contains a much higher concentration of something called mitochondria, which are like “mini power stations” in your body and one of their roles is to burn fat to be used for energy…

When this happens, heat is generated from the cells and this is actually the primary reason brown fat is on your body in the first place.

From the time you were a baby, Brown Fat has acted as a natural heating system for your body.

This is why babies have a higher ratio of active brown fat cells.  When they get cold, Brown Fat is “activated” to begin burning fatty tissue throughout the body.  Generating heat and warming them up from the inside

It was thought that brown fat only occurred in newborn babies and was lost as we get older, but recent research has shown that this is NOT the case, but that in adults our Brown “baby” fat is simply lying dormant, waiting to be used.

What if you could trigger your body’s natural stores of brown fat to once again begin generating "internal heat" 

This would allow you to begin melting away that extra layer of fat sitting on your stomach, butt, or thighs you’ve been trying so hard to lose for so long.

The great thing is you can activate this brown fat easily, and naturally, with no extra effort

Not only that, but recent research has also shown this trick to:

• Decrease blood pressure
• Detox your body
• Increase your immunity
• Supercharge your endocrine system to naturally balance your hormones…

Here’s all you need to do to ignite your Brown Fat…

First, start with a warm, but NOT hot, shower to begin your day, and then at the end of your shower, slowly begin to make the water cooler and cooler.

When the water is very cool, but not yet cold, simply turn off the hot water completely and allow the cold water to rain gently on your shoulders, chest and back (which is where most of your body's brown fat stores are) - invigorating your body

It only takes about 30 seconds to benefit from this activity, but you’ll soon find it so refreshing that you’ll want to stay in the cold water for up to several minutes.

Step out of the shower to towel off and you’ll instantly feel the difference in your body!

Now, I’m not going to promise you that this is a ‘miracle weight loss cure,’ but it will absolutely help you burn more fat, while also revitalizing your entire body - both inside and out

That’s it!

Before you decide this is much too extreme and crazy for you and you could NEVER take a cold shower, let me tell you WHY this works so incredibly well…

Brown Fat’s role is to act as a “rapid reaction force” that signals your body’s fat cells to generate heat when it feels cold, right?

That extra heat literally burns fat as it’s used for the energy you need to keep you warm

By standing under cold water, your Brown Fat cells are instantly called into action to tell the body you need to get warm and to start generating heat

This is why when you jump into a cool lake or pool you initially feel like you’re freezing, but in a minute or so you don’t even notice the cold at all.

It’s not that the lake or pool got warmer - Your body is simply responding by triggering the mitochondria of your fat cells to generate internal heat while your heart pumps that heat to your skin to warm you up.

As this happens your capillaries are expanded, and toxins are flushed out of your system allowing fresh, oxygenated blood to be circulated throughout your body, revitalizing your organs and invigorating the glands of your endocrine system

In essence, not only have you turbo charged your body’s fat burning metabolism, but your entire body gets an “instant tune up” that will leave you feeling refreshed & energized throughout the entire day!

And the best part is it really takes no extra effort on your part.

Easy enough, right?  

By Mike Geary - Certified Nutrition Specialist, Certified Fitness Specialist &
Jeff Anderson - Weight Loss Coach

http://www.truthaboutabs.com/brown-fat.html

The 4 Toughest Sprint Workouts You Can Do - Part 2

CLIMB THE LADDER

Ladder workouts involve running intervals of increasing distance and then retracing your steps and working your way back down. When done in short bursts of speed in distances ranging from 30 to 90 meters, this is a lung-busting endeavor that’ll pay off in a fraction of the time a steady state run will. “The key here is decreasing the recovery time, which allows for you to work the high-powered anaerobic system,” explains Ryan Warrenburg, who coaches elite and adult runners for ZAP Fitness based in Blowing Rock, North Carolina. “Because the recovery is so short and you are not fully bouncing back between intervals, you’re working the aerobic system during the recovery portions as well.”

The distance of each sprint and rest interval you do here will always add up to 100 meters. As you gain fitness, you’ll be logging faster intervals, thereby increasing fitness gains over time.

Do this: Warm up for 20 minutes with easy running. On the backstretch or homestretch of a track, start with an all-out 30-meter sprint, then walk or jog for 70 meters. For the next 100 meters, run all-out for 40 meters, then walk or jog for 60 meters. Keep building up until you reach a 90-meter sprint with a 10-meter recovery, and then work back down the pyramid. See the workout below.

Interval 1: sprint 30 meters, walk/jog 70 meters
Interval 2: sprint 40 meters, walk/jog 60 meters
Interval 3: sprint 50 meters, walk/jog 50 meters
Interval 4: sprint 60 meters, walk/jog 40 meters
Interval 5: sprint 70 meters, walk/jog 30 meters
Interval 6: sprint 80 meters, walk/jog 20 meters
Interval 7: sprint 90 meters, walk/jog 10 meters
Interval 8: sprint 80 meters, walk/jog 20 meters
Interval 9: sprint 70 meters, walk/jog 30 meters
Interval 10: sprint 60 meters, walk/jog 40 meters
Interval 11: sprint 50 meters, walk/jog 50 meters
Interval 12: sprint 40 meters, walk/jog 60 meters
Interval 13: sprint 30 meters, walk/jog 70 meters

HELLISH HILLS

Hill sprints are one of the oldest tricks when it comes to getting and staying in shape. “This type of workout can be about fat loss or building general work capacity, equipping you to handle a heavier load in training,” said Andrew Zomberg, a strength and conditioning coach at Cressey Performance training center just outside of Boston. “Over time, you’ll adapt to the new training stimuli and can increase reps, distance, and intensity.”

Once you’ve mastered this workout twice a week, you’re ready to bump up the difficulty. For the greatest fat loss, this should be a continuous workout, requiring you to walk back down the hill after each sprint and immediately starting the next interval again.

Do this: Begin with a 15-minute jog and perform any drills that will help you warm up your muscles and get loose. Find a steep hill somewhere between 8 to 12 percent grade and sprint up it for 20 yards at 70 percent effort. Walk back down the hill to recover. That’s 1 round. Do 6 to 8 rounds.

Workout 1: 6 to 8 hills, 20 yards at 70 percent intensity
Workout 2: 8 to 10 hills, 20 yards at 70 percent intensity
Workout 3: 10 to 12 hills, 20 yards at 70 percent intensity
Workout 4: 6 to 8 hills, 30 to 40 yards at 80 percent intensity
Workout 5: 8 to 10 hills, 30 to 40 yards at 80 percent intensity
Workout 6: 10 to 12 hills, 30 to 40 yards at 80 percent intensity

http://www.menshealth.com/fitness/4-toughest-sprint-workouts-you-can-do