Wednesday, 3 April 2013

Deadlift technique - Mark Rippetoe (youtube)

Monday, 1 April 2013

Resistance Cardio With Elliott Hulse

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Uploaded on 3 Feb 2011

http://www.bestfreeworkout.com

Cardio is boring. No two ways about it. OK, I know there are some people who like to job, run or take to the road on their bike. But I don't and most of the people I know don't either.

But cardio IS good for you in a lot of ways. You'll build better lung capacity, more horsepower in the old ticker, and better circulation. But if you go the traditional route you'll also suffer some unfortunate side effects.

Excessive slow cardio can increase cortisol and cause you to lose muscle. The repetitive nature of conventional cardio can also cause injury and overtraining. But not to worry, you can get the best of cardio and avoid the pitfalls with a change of approach.

In this video, our guest coach Elliott Hulse demonstrates his unique form of "resistance cardio". Enjoy! Give it a try. You'll unleash the Kraken within.

Ditch Old Slow & Dull Cardio Forever

by Ryan Murdock on February 3, 2011

Resistance Cardio — Ditch The Old Low & Slow Cardio Conundrum post image

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I don’t know many people who truly LIKE “cardio”. Yeah, I know a couple guys who enjoy going out for the occasional run or hitting the road on a bike. But as far as I can tell, they’re part of a small minority — and I am not among them.

I’d love to trash talk dull obligation cardio until the Snuffleupagus finally makes a public appearance… But despite my total disdain, there actually ARE health benefits to grinding it out. If you can overcome the tedium, you’ll build better lung capacity. Your ticker will get a boost in horsepower. And your circulation will improve. And yes, you’ll burn a little of fat.

Sounds good, right?

Sure. But it ain’t all sunshine and roses…

Cardio also has a dark side. Doing too much can raise cortisol, which causes you to hold on to fat stores. The repeated two dimensional pounding of cardio can also result in repetitive stress injuries. Oh, and did I mention that it’s mind-numbingly boring?

But don’t worry! There is a solution…

You can get all the benefits of conventional cardio without the pitfalls. And you can even throw in an extra element of muscular development or toning while doing so.

What is this miracle cure of which I speak? It’s called Resistance Cardio.

Our friend and BodyweightCoach.com guest coach Elliott Hulse is a huge proponent — both literally and figuratively. I mean, he’s really really big. And he really likes training this way. Check out the video and you’ll see what I mean.

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Don’t you just love that old school gym? We stumbled across it in sunny Key West, Florida. We immediately dragged in Elliot and his biz partner Mike Westerdal and “strongly encouraged” them to share some of their methods with us. These guys KNOW strength training, and we weren’t about to miss an opportunity for some edu-mu-cation!

So what the heck IS resistance cardio?

Grab some form of moderate resistance — in the video we’re using a barbell — and move that resistance through a circuit of full-body exercises. The exercises should be carefully chosen to take you through every possible range of human movement.

The benefits? Your muscles receive some stimulation. You build muscular endurance. And by stringing the exercises together into a circuit, you push your cardiovascular system into top gear.

Perform 10-12 reps of each exercise, and do them without rest. Then take a short breather and start again. You choose your own exercises, or try the movements Elliott shows in the video.

As you progress with the workout, try to reduce the amount of time it takes you to do each circuit, making them more “dense.” You can also increase the number of circuits that you perform in a session.
Use your imagination and create your own Resistance Cardio workouts! You’ll have fun, and you’ll get fitter in the process.

Let us know in the comments if you have any questions for Elliott, and we’ll ask him to swing by…

The Future of Fat Loss — Meet The “New Cardio”

by Mike Whitfield on March 27, 2013

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by Mike Whitfield, CTT

A few weeks ago, I was cleaning up my office closet and I came across some old textbooks from when I first got started as a trainer. I did a quick browse through a couple of them and many of them had the same theme for people wanting to lose weight.

Do more.

If you were doing 30 minutes of cardio, then add another 10 minutes. If you were doing 40 minutes, than you go up to 50 minutes. I kid you not, one textbook even recommended going up to 90 minutes!

Who has time for that? And since when is longer better?

It’s no wonder we’re confused, fatigued and not getting the results we deserve.
With some focused, hard work, you can smash a plateau or accelerate your fat loss with the new breakthrough research we have access to today. It doesn’t take forever and you can have fun doing it.
If you think about it, that’s how interval training came along. Interval training replaced long, boring cardio and took a fraction of the time. You can get the same results in 25 minutes as you would in 60 minutes. It was a big hit.

Then in 2012, Craig Ballantyne said something simple, yet profound and funny at the Turbulence Training Summit.

“Intervals are so 2010”.

He’s right. Fitness is a lot like the evolution of music. In the 80’s, there were cassette tapes. Then in the 90’s, we had cds. Now we get instant access with Itunes and other means. We don’t have to go to a store to get our favorite music. It’s right there for the taking and we save time.

We see that trend in fitness – it was all about the long cardio… even into the 90’s. Then we were introduced to interval training to replace boring cardio (thank goodness, right?). Now we have at our disposal a new and innovative way to replace intervals and these are called “Workout Finishers”.
This is a combination of density, short rest periods and compound movements with a fast tempo. The good news is that they take just a fraction of the time that intervals do.

But like I said, it does take hard work (there’s a reason they are short).

So today, you’ll get a taste of how these finishers work. You’ll complete a lower body finisher called “Always Swinging” and it contains what’s called a “static exercise”.

You’ll perform a “ladder” with two exercises while doing 10 reps for the Swings in each circuit.

Confused? That’s what videos are for:

So, it looks like this:

Do the following circuit 8 times, resting only when needed. In the first circuit, you’ll perform 8 reps of 1A and 1C. In the next circuit, you’ll perform 7 reps. Continue in this fashion until you complete 1 rep of each exercise. For 1B and 1D, you’ll complete 10 reps every time.

Narrow Stance Goblet Squat (8…1)
KB or DB Swings (10)
Bodyweight Sumo Squat (8…1)
KB or DB Swings (10)

Just some friendly advice – the first time you do this finisher, I strongly recommend you start with 6 reps. Your glutes will be sore (but in a good way).

Welcome to the next breakthrough,
Mike Whitfield, Creator of the brand new Workout Finishers 2.0 system

Next ==> Go get 51 brand new finishers here
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Mike Whitfield, CTT has lost 105 pounds, propelling his passion into the fitness industry. His effective approach of using unique metabolic workout finishers has helped thousands of people lose fat and improve their conditioning through his online and offline, programs and bringing a new addiction to working out. He is known across the industry for his Finishers and his work has been seen in Men’s Health, Turbulence Training, the AJC and more.