Archive for January, 2009

It’s official:HIIT training is AWESOME!!!Researchers from Heriot-Watt University in Edinburgh, Scotland have concluded that:The efficacy of a high intensity exercise protocol, involving only 250 kcal of work each week, to substantially improve insulin action in young sedentary subjects  is  remarkable. This novel  time-efficient  training paradigm can  be  used  as  a  strategy  to  reduce  metabolic  risk  factors  in  young  and middle aged sedentary populations who otherwise would not adhere  to  time consuming traditional aerobic exercise regimes.Art by Bill Hall – billhall.comAnd for those of you that don’t know, here are the risk factors of Metabolic Syndrome that HIIT training is so effective at reducing:Abdominal obesity (excessive fat tissue in and around the abdomen) Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls) Elevated blood pressure Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar) Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood) Proinflammatory state (e.g., elevated C-reactive protein in the blood) People with the metabolic syndrome are at increased risk of coronary heart disease and other diseases related to plaque buildups in artery walls (e.g., stroke and peripheral vascular disease) and type 2 diabetes. It’s estimated that over 50 million Americans have it.And I am 100% sure that you don’t want it.So, what do you need to do?Go to your doctor and get checked out – Max intensity sprints combined with a sky high B.P. is just asking for trouble. Go through my HIIT resources Find an exercise bike, set of stairs, outdoor track or even a carpeted area in your home to do burpees Schedule 3 x 15 minute HIIT workouts per week Get HIITing And I am serious about the doctor.

Source article:

HIIT Training: The Cure for Type 2 Diabetes and Obesity? – Health …

The Minimalist

When it comes to training, I’m a minimalist.
I don’t “attack the bi’s from different angles”. I do chins with an extra 100 lbs around my waist.
I don’t spend any time “working the core”. I never do ab work. I squat and do triple body weight deadlifts.
I don’t “feel the burn”. I give every set a 100% and only concern myself with adding an extra rep, or another 5 lbs, on the bar.
And most importantly, I don’t go to the gym to have a nice and cozy time.
Sometimes people ask me things in between sets.
“Nice arms, man. How do you get that veiny look – do you go for the pump to really bring those cuts out? And what’s the lowdown on preacher curls with a straight bar vs the EZ-bar?”
“I don’t curl”
“Yeah right, c’mon…”
I then give them The Look. The Look let’s them know I [...]

Original post by noreply@blogger.com (Martin Berkhan)

According to this article, getting fit and leaner ranks 2nd and 3rd on a list of the most popular new year’s resolutions people make.
So, as January comes around, the cardio machines, swiss balls and dumbbells gets the most attention they’ve had in a long time. It doesn’t last of course, since people are lousy at maintaining new habits if they don’t have strong incentives for it. Being healthy and fit is, sadly, not a strong enough incentive for people when they have to weigh it against the ’sacrifices’ they have to make (such as spending an extra hour in the gym three times a week and *gasp* maybe even cut down on fast food a bit).
I’ve found that the average joe, meaning the ones that makes resolutions and fail to live up to them (and they are many), usually gives up on diet and training for two reasons.
One is motivation. [...]

Original post by noreply@blogger.com (Martin Berkhan)

i365 Workout of the Day iPhone App

 There are no more excuses! Here are 365 workouts to pump YOU up with no gym or weight training equipment at all!

Our exercise routines are designed to work anytime, anywhere.  All you need to start this program is your body, a piece of ground, and about 10 minutes a day.
Blasting through a one of our burpee workouts in your living room in 10 minutes will leave you gasping for air, twice as powerful as the typical 3×8 sets of bench press baloney that most gyms encourage, and five times as fit as if you had simply jogged two miles.
By performing constantly varied routines involving pushups, burpees, sprints, pullups, situps, jumping, squats, lunges, and other bodyweight exercises in circuits and high intensity intervals you’ll shed weight, hone your body, and develop the strength of a lion. These primal movements will have you performing like your hunter-gatherer ancestors, with a level of [...]

Original post by admin

Just Setup WordPress

The app is almost done. Just setting up this wordpress blog to store information about all the workouts.

Original post by admin