Posts Tagged ‘Cardio’
Jump start your metabolism with REAL WORLD conditioning
I bet Conan didn't run on the treadmill or eat a bunch of crap!
How do I get rid of this?
How do I burn off these?
If I do this for 90 minutes a day, 7 days per week will I be ripped?
Do those fat burning pills really work?
I get asked these questions all the time from friends, family, and clients. Believe it or not I know when these questions are coming. I think I’m psychic! It usually begins with “…hey Jamie, let me ask you a question.” Undoubtedly what comes next is one of the questions above or a myriad of other questions pertaining to burning fat or “getting ripped.”
They usually don’t like the answer I give them. “That sounds hard.” “I can’t do that.” “I just love ____ too much.”
Well, you know what I say to that? Man up! If it’s REALLY important to you, you’ll find away.
Stop eating crap. Quit stuffing your face with grains and other empty foods that give you nothing nutritionally. Focus on eating lean meats, fruits, veggies, nuts, and seeds. Seems pretty simple right? I think so too.
Stop doing cardio and start doing conditioning. Quit pedaling that bike to nowhere. Try a little of this at the end of your workout. I promise, together with sound nutrition and lifting heavy, a few hard conditioning sessions a week will jump start your metabolism and help you burn more fat.
Why you must include conditioning in your training plan…
I’ll keep this one short and sweet.
To me incorporating conditioning is a no brainer. If you’ve been following this site for a while you know I’m a huge proponent! Forget traditional cardio! As the say “conditioning is where it’s at!” However, I am by no means advocating the abolishing of all steady state cardio, there is a time and place for it but if you’re training for performance you need to condition. What good is all that strength if you can’t move with it? Train like an athlete and it will pay dividends in our training, no matter your goal.
During this training cycle I’ve included some GPP/conditioning on my non lifting days. Take a look at what I did this morning as well as yesterday’s training log. I was going to film this training session but my tripod was nowhere to be found.
Conditioning:
Hill Sprints x 10 (rest period was the time it took me to walk back to the bottom, roughly 45sec.)
4 min Tabatas (20/10) alternating the battling rope with sledgehammer swings. I did this for 4 rounds.
As you can see this was short and sweet but I assure you it was highly effective!
Full Body Training Log: Wk 6 – Day 2
1 – Bench Press 5×5,4,4,3,2
2a – Military Press 3×6,6,5
2b – 1 arm DB Row 3x23ea., 23ea., 20ea.
3a – Weighted Ring Dips 3×12, 12, 9
3b – Barbell Walking Lunges 3×16,16,16
3c – Burpee 3×10
I kicked it up a notch on this one.
I can’t wait to squat tomorrow.
Am I weird for saying that?!?
Triple Threat Muscle…Jason Ferruggia does it again!
I’ve studied Jason Ferruggia’s work for over 2 years now. At the time I discovered his work, I’ll admit my training sucked. I was flat out training like a ****** (insert your favorite adjective here). I was doing too much volume, body part splits, not lifting heavy, and doing a bunch of useless cardio. I don’t know what my problem was. I grew up in an awesome dungeon powerlifting gym learning from beasts on how to REALLY train. I guess somewhere along away I got away from my roots, getting wrapped up in all the bullsh*t that’s out there in the strength and fitness world.
While doing a search one night, I came across Jason’s Muscle Gaining Secrets program. I had actually just come across his blog the preceding day and liked what he had to say. The sales page blew me away plus I knew from reading just a few of his articles that he was the real deal when it comes to training. I ordered MSG immediately.
I printed the book and couldn’t put it down. I couldn’t believe it. What I was reading was the type of stuff those monsters who taught me how to train preached. The answer was simple. I got back to basics, followed the MSG templates and about 16 weeks later I had packed on about 10lbs of solid muscle and got leaner than I had ever been. My only regret is that I didn’t snap any before or after pics.
So, when I heard his new product, Triple Threat Muscle was coming out I couldn’t wait to share it with you guys and save some of you from the same mistakes I made for years.
If you’re looking to pack on slabs of lean muscle, get stronger, and more athletic than you’ve been in your life, you have to grab this program now while it’s on sale. For the next three days Triple Threat Muscle is on sale at an unbeatable price considering all the knowledge Jason is giving you.
I’ve read some of the experts’ reviews who where lucky enough to get a copy before it was released. Let me tell you, they are raving about this program and I think you will too.
Get Triple Threat Muscle now and get absolutely jacked.
Beef up your training
Folks are always looking for ways to beef up their training. Whether it is muscle building, adding, strength, improving conditioning, or fat loss, chances are there is some aspect of your training you feel is lacking. Personally, I’m never satisfied with my training. Maybe I’m just hard on myself but I’m constantly trying to improve all aspects of my strength and conditioning. Hell, if you’re not trying to improve, you’re wasting your time. Below is part one of a three part series on my top 10 ways to beef up your training.
1. Compound Lifts
I think all training programs should be based around compound movements. They are the building blocks of establishing a strong foundation of strength. Compound exercises pack on tons of muscle and tend to release the most growth hormone which is essential for muscle and strength gains. My favorites are the deadlift, clean and press, squat, and barbell rows.
2. Bodyweight Conditioning
This is my favorite form of “cardio.” At least twice per week I like to finish off training sessions with a little bodyweight conditioning. This type of conditioning is also good for your off lifting days or for extra work. It won’t make your sore, making it great for recovery work as well as general conditioning. There is nothing like pushing and pulling your own weight or sprinting up a steep hill to rev up your metabolism and start incinerating fat! Below are two sample bodyweight conditioning sessions.
Find some open space and set your timer for 20 minutes and and alternate periods of 40 seconds or work with 20 seconds or rest
1) Jump Rope
2) Squats
3) Burpees
4) Jump Lunges
5) Bear Crawl
or try this…
A couple in that circuit aren’t bodyweight moves but you get the point!
3. Density Training
Charles Staley literally wrote the book on density training. While I don’t follow it right down the line, it’s a great way to get a lot of work accomplished in a short amount of time. I like to take two non-competing movements, usually an upper/lower combination or an upper body push/pull. Set the timer for 10 or 15 minutes, perform 5 reps or each exercise and see how many total reps you can complete for each exercise. Next time try and see if you can beat your previous rep record or add some weight! Below is one of my favorite density training sessions.
Not only is this great for muscle and strength building but it’s awesome conditioning work as well. I know, I know, my technique isn’t perfect but it’s getting the job done I think!
Please feel free to add some of your favorite tweeks you use to beef up your training. Just drop a comment below and let’s keep this list going.
Stay tuned for part 2…
17 Strength and Muscle Building Tips
Here is quick list of strength and muscle building tips for you think about as you begin to plan out your training for next week or the next few weeks.
1. Lift heavy. Light weights get you nowhere.
2. Eat, eat, eat. You have to eat to grow. Heavy lifting requires more calories. Start by adding 400-500 calories a day to your diet.
3. Choose compound lifts. Here are a couple of my favorites.
4. Don’t do more than 10-15 sets per workout.
5. Beginners should do 3 full body workouts per week. Bottom line!
6. Full body workouts are always preferred but more advanced lifters can use upper/lower splits.
7. Keep lifting days to 3-4 per week. If you HAVE to do something on the other days choose conditioning and other recovery work.
8. Keep conditioning work short and intense. Too much cardio kills mass and strength gains.
9. If you’re trying to eat more, choose higher glycemic carbs. They don’t keep you as full as long.
10. You MUST squat and deadlift!
11. Squat and deadlift at least once per week. Beginners can get away with more than once per week as they are learning. But, more advanced lifters should only hit these two monsters once per week to allow for max recovery.
12. Don’t be married to the gym! Get out and throw around some sandbags, flip a tire, or drag a heavy sled.
13. Keep your workouts under an hour.
14. Make breakfast and your post workout meal your two largest of the day.
15. Plan your workouts. Don’t go into the gym with no idea what you want to do that day.
16. Get a good training partner. A good partner is invaluable.
17. Don’t neglect bodyweight training. Exercises like pushups, dips, pullups, and handstand pushups WILL get you strong.
Let me know your thoughts on this list. I’d love to keep this list going.
Leave me a comment and I’ll add it to the post.
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