Athletic Foodie
Bodyweight Workout for Busy Men
“Get Yo Abs Right Mayo’nnaise!” Editor’s note: If today’s challenge to take the Marines Corps Fitness test humbles you into wanting to get into better shape, starting out with a bodyweight workout is an excellent way to go. Here, Jim Smith from Diesel Crew lays out a great plan for one. Many men don’t realize that serious muscle and strength can be built with just bodyweight exercises. Not only that, bodyweight only workouts can be high intensity and done in quick training sessions throughout the week. Many men don’t have time to spend hours in the gym because they have families, they work long hours or they are just too busy going out on dates. So what are the ground rules when you are setting up your bodyweight training routines? Why is bodyweight training so effective? The most basic form of all training is bodyweight training. At a fundamental level, bodyweight training improves: BalanceCoordinationMobilityReactivenessStabilityWeaknesses Here is a sample bodyweight workout: Warm-up 1. 2.
Heart Rate Training Zones
By USA Triathlon Coach Ken Johnson Most training plans are based on Intensity. Intensity is described by five training zones, Zone 1 to Zone 5. The zones are set based on percentages of generally one of three values: Lactate ThresholdVO2 MaxMaximum Heart Rate Of these, Lactate Threshold has been shown to be one of the best predictors of endurance performance. VO2 Max represents the maximum amount of oxygen that can be used by the muscles during a specified period. Measuring lactate threshold require a medical test while on a treadmill or stationary bike. Note: Heart Rate Zone values are based on running. Zone 1: Recovery Also known as: Overdistance Intensity: Very Low % Lactate Threshold: 65%-84% % VO2 Max: 55%-65% % Max Heart Rate: 60%-70% RPE Scale: 6-9 Used for: These are the easiest workouts, used to promote recovery after harder workouts. Zone 2: Endurance Used for: Used for long, endurance workouts and easy speed workout; builds and maintains aerobic endurance. Zone 3: Lactate Threshold
Do More Than One Stinking Pull-Up
I’m still haunted by my 6th grade gym class. At the beginning of the semester, all the students took part in a physical fitness test. Part of the test included a visit to the old chin-up bar. I remember standing in line nervously knowing I was about to embarrass myself. You see, I was a fat kid. My mom tried to tell me I was big boned (God bless you, mom), but I knew I was fat. I watched all the skinny kids bust out pull-ups like they were nothing. “Okay, McKay,” the coach said, “you’re up.” I summoned all the positive thinking I could at that moment. Ever since then, I’ve made it a goal in life to be able to do pull-ups. The Benefits of Pull-Ups The pull-up is a strength-building dynamo. FingersForearmsBicepsTricepsShouldersBackCore Not only will your strength increase dramatically from pull-ups, but your upper body will become bigger and more defined. How Not to Do Pull-Ups Many men who have trouble doing pull-ups go to the assisted pull-up machine to help them crank the pull-ups out.
The Diet of UFC Champion Georges St-Pierre: How He Transformed Himself
Georges St. Pierre, better known to fight fans worldwide as “GSP,” is currently the UFC Welterweight Champion. His publicly stated goal is to retire as the best pound-for-pound fighter in the world and, at a record of 23-2, ESPN currently ranks him as the #3 pound-for-pound fighter in the world. I think he’ll get there. His intellect–and consistency–is what separates him from the brawlers. He has a scientific approach to winning. This isn’t limited to training. In the next 8 weeks, GSP gained approximately 12 pounds of lean muscle and bulked up to 195 pounds. This post will walk you through how GSP ate during his 2009 transformation… While he no longer has a private chef for everyday meals, GSP still consults with Berardi and still flies Jen and Ross to his hotel the week before a big fight to cook for him and his entourage. First, we’ll look at GSP’s meal plan.Second, we’ll look at how your design your own version using Dr. What Does GSP Eat? 3 Meals Provided by Ross and Jennifer Shortcuts
20 Pounds in 20 Days - Juggernaut Training Systems - Juggernaut Training Systems
As many of you kept up with my progress after the SPF Backyard Meet at Mark Bell’s SuperTraining Gym, I was 330 lbs. the day of the meet, and disgusted with the way I looked so I decided to drop down using the CarbNite diet. For 7 weeks I dieted and lost all the way down to 300 lbs. While in the gym I wasn’t focused on heavy weights, just moderate weights for reps, and higher rep work to aid in my dieting, and recovery from 5 meets in 10 months. On January 1st, 2013 I set out on my new goal, to regain the weight (some of it), and to maintain the look I had at 300 lbs. So here is how I went about reaching my goal… I started with the plan of eating 5 meals a day. Meal1: Always: 6-8 Eggs scrambled or fried in Coconut Oil Pick One: 3 Packets of Flavored Oats 1.5 Cups of White Rice 2 Packets of Cream of Wheat with Honey Can of Corned Beef Hash Cooked Until Super Crispy On Training Days: 1 Cup of Cottage Cheese Meal 2: 8 oz. Baked Potato Sweet Potato 1 Cup of Wild Rice Meal 3: 8 oz. Pasta Rice Pre-Workout
Rich Froning Training Days - All Things Gym
Sure, there is a possibility that Froning is an absolute genetic outlier. I would never say that there is no chance whatsoever. I was 24 once too. I did many things that I could not do now. Consider other athletes’ training for comparison. Just for argument’s sake, if Froning is truly this incredible athlete, why isn’t he competing in a real sport where he could make far more money? Ask yourself this question, what was Rich Froning doing before becoming Crossfit royalty? I have a solution to all this.
Functional Bodybuilding
Early on in anyone's personal training career, the term, "Functional Bodybuilding," might have sounded like an oxymoron. But, as we've become more educated and much more experienced, we've come to find that the term functional bodybuilding makes more sense (to us) than many of the training trends we see in the fitness field. In this article I'm going to tell you why athletes don't need to fear bodybuilding concepts; how adding to one's structural hypertrophy (through bodybuilding) can be very functional for athletes. I'll also provide a sample hybrid-training program showing you how we integrate bodybuilding along with other proven training methods to improve your muscle and your hustle! What is Functional Training? We can't talk about how bodybuilding can be functional for athletes without first defining what "functional training" is. Put simply, if the exercise transfers positively into the target sport, activity or physique goal you're training for, it's functional! Specific Exercises 1.
Olympic Lifting Made Simple
Having started my life in the iron game as an Olympic lifter, I've always been influenced by the training done by the most explosive athletes in the world. The Olympic lifts have a rhythm to them like no other. After a big fast pull, the weight rockets up high overhead before slamming back down to the ground. It's physical poetry in motion. Even as a teenager and just learning about lifting, I knew that the Olympic lifts were for me. So at the ripe old age of 15 and just two weeks into my training, I sat down and planned it all out. Well, you might've noticed that my bio fails to list world records in either the snatch or the clean and jerk. Recently, I decided to return to the competitive platform for the first time in over 10 years. So I put together the following program and have used it on myself and five other lifters that were all training for their very first meets. We all PR'd – me at a bodyweight that was 30 pounds lighter than the last time I lifted competitively. The Program
