Today’s Expert Interview is with physical culture polymath Logan Christopher. Logan has a vast area of expertise ranging from strength and nutrition to the mental aspects of exercise.

Logan is a strongman, an acrobat, a master in bodyweight exercise and he’s here to share with us nuggets of wisdom from his wide range of interests.

Bodyweight Todd: You perform some killer strongman feats. Would you say it’s possible for anyone to train up to that level?

Logan Christopher: Absolutely! While some people are strong genetically or do something like gymnastics at a young age and thus have a good foundation of strength, I had neither of those things. I really got started becoming strong when I was an adult and everything I currently can do is built from the ground up. If I could do it, anyone can. You simply need the desire to want to become strong and the willingness to work at it with persistence and intelligence. You can become stronger no matter your age or anything else.

Bodyweight Todd: You have an extremely varied background. What system of training has impacted you the most?

Logan Christopher: There really isn’t one system and I think that is a big part of what makes me unique. I’ve been called the “Physical Culture Renaissance Man” because of the wide range of things that I do. Although there is certainly benefit in focusing on one thing and going as far as you can with that, there is also benefit from variety. Thus I can get improvements with each of the advantages of bodyweight exercises, kettlebells, barbells, partials, isometrics, feats of strength, strongman training, and more, without getting the drawbacks of using any of those exclusively.

I live by the idea that was echoed by Bruce Lee, “Adapt what is useful, reject what is useless, and add what is specifically your own.”
 
Bodyweight Todd: Do you have a favorite bodyweight exercise?

Logan Christopher:That’s a tough question. Ask me on a different day and you’ll get a different answer. But today what comes to mind is the freestanding handstand pushup. It’s a beautiful combination of strength and skill. What most people don’t know is that it takes more strength than handstand pushups against the wall. Even if you don’t lean against the wall, it still supports some bodyweight. Add to this keeping your balance as you descend and ascend and you have the makings of a great single exercise that does a whole lot. If you can do a single rep you’re far ahead of most people. If you can do ten or more you’re pretty elite!

In your report “Get Grounded”, you talk about the benefits of working out barefoot. Can you expand on that?

Logan Christopher: There is really two different benefits here. The first is in being barefoot. Our feet simply aren’t meant to be in casts (i.e. shoes) all the time. When you are barefoot your feet can pick up a lot more “data” proprioceptively. This is good for balance and other qualities of movement. The fact of the matter is you can’t walk properly if you’re in a shoe, according to some foot people, especially if there is any raised heel. I understand certain shoes are useful for things like Olympic lifting, but besides those cases I say ditch the shoes as much as possible.

Secondly, there is the benefit of grounding or earthing. This was some scientific research I learned about years ago and have been applying to my life ever since. When you touch the bare earth, there is actually an electrical exchange. In contrast, rubber soled shoes or being indoors keeps us insulated from this. What the science has shown is marked reductions in inflammation, balancing of cortisol (especially in women), better sleep, and when it comes to training, that all means better recovery. So this is a great practice to do when you are working out, as well as at other times.

Bodyweight Todd: What is mental training and how can it improve performance/strength?

Logan Christopher: As I mentioned previously I wasn’t born strong. Because of that I sought out methods that could help me get the results I wanted of becoming ridiculously strong. One of those areas, which is underused and vastly misunderstood, is mental training. This is a huge subject area that can be broken into other areas including mental toughness, goal setting and planning, visualization, hypnosis, belief work, mental frames, and more, not to mention various energetic means.

As a quick example of what it can do, and I know this sounds unbelievable, but that’s just because it is outside of most people’s paradigms, is mental training can help people to see instant gains in any exercise. This is done by looking at what I call the “mind code” a person has around an exercise. This is how they perceive it internally via the different senses. Once that is found out, it can be altered to be made better and voila the exercise becomes easier. Time and time again I have seen people go from the impossible to possible, double or triple reps, or sometimes just a smaller 10-20% increase in what they can do. If it is done right it always works to some degree! This is the part of mental training that no one else teaches.
 
Bodyweight Todd: What can we learn from the old time strong men like The Mighty Atom?

Logan Christopher: The Mighty Atom was my biggest inspiration. Reading his biography is what really triggered me into wanting to become a strongman. He was born as a weak and sickly child. In fact, the doctors said he wouldn’t live, but he did. He ran away to join the circus where he was tutored by a strongman and wrestler named Volanko. From there he went on to become one of the strongest people ever to live.

Other strongmen like George Jowett had similar stories of coming from nothing to becoming super strong. In addition to the techniques and methods used by these people, which are worth studying, we can understand that it’s the desire to be strong that comes first!

Bodyweight Todd: What is one of your favorite nutrition tips for building strength?

Logan Christopher: This is another area I have dove deep on in order to support my goals, that I feel is underused by many, but has been one of my secret weapons. While some people just train and get strong, to me it was important that my health always come first. In doing so I’ve learned from several systems of herbalism (Chinese, Ayurvedic, Western) and the power of what herbs can do. First of all, it’s important to note that herbs of many types are a natural part of our diet. Always have been and always will be. We’ve just gotten away from that idea because of Western medicine (and most of those medicines are simply isolated plant parts, often times tweaked for patenting reasons).

There are many different types of herbs that can help with strength. Adaptogens help the body to adapt better to any form of stress. Working out is a form of stress, thus you come back better, in addition to typically feeling more energy from these. Hormonal herbs can balance and regulate your hormones. If those are in the tank, you will not be able to get stronger period. And that just scratches the surface though those are two of the more direct benefiting herbs to strength.

Bodyweight Todd: Your story of how you got started, as a 100 pound high schooler to the point where you are able to perform these amazing feats of strength is very inspiring. What would you say to inspire someone who has difficulty making gains?

Logan Christopher: Firmly affix the idea in your mind that you will be strong and it’s just a matter of time. I’m 30 years old right now and I’m excited to get older because I will become stronger in that time. So once you have that belief in yourself it is time to get to work. If at anytime what you are doing is not working, take a step back, notice why it isn’t, change your plan and then go about it once again. Once you understand the principle of progression, which is simply that you must do more in some fashion (more intensity, volume, density etc.) each time you train, then you no longer get stopped by facts that don’t matter that much in the big picture, like how many sets or reps to do.

***

Thank you, Logan. That was extremely fun and informative. I’m sure the SOA tribe will love your holistic approach to fitness just as I did. Keep up the awesome work!

-Bodyweight Todd

For more information on Logan Christopher, check out these links:

legendarystrength.com

Logan on Youtube

Logan on Facebook

BEFORE YOU GO, WATCH THESE AWESOME VIDEO BY LOGAN

HANDSTAND PUSHUPS

THOROUGH GUIDE TO FROGSTANDS

ONE ARM TWISTING BRIDGE

The post Strongman Logan Christopher Reveals His Best Tips For Increasing Strength & Developing Mental Toughness appeared first on Body Weight Exercises & Workouts.

Below is a full body workout with extra emphasis on core and upper body strength.

Instructions:

Do each exercise for the total amount of reps then immediately move to the next exercise. Once you finish 1 round, rest for 60 seconds. Do 4 total rounds to build maximum muscle and conditioning.

Exercises:

• X Push Ups
• Turkish Get Ups (Right)
• V Ups
• Turkish Get Ups (Left)
• Chin Ups
• Triangle Push Ups
  

Advanced Modifications:

You can increase the challenge by not resting between rounds. After finishing your 20 triangle push ups go right back and do the x push ups. Your triceps will be in agony but they will thank you later.

Beginner Modifications:

You can lessen the intensity by doing fewer reps. Alternatively, you can have a brief rest between exercises. Just don’t over do it, 20 seconds is ideal. Make sure sweat doesn’t dry off.

Would you like to download the Turks of Fury Workout sheets to your phone or computer for FREE? Click the button below…

Download the Workout Sheets Here

Download the Turks of Fury Workout Sheets Here (FREE) <==

Please Share This Workout By Clicking Below…

The post The Full Body Turks of Fury Workout appeared first on Body Weight Exercises & Workouts.

While yoga is one of the best forms of bodyweight exercise out there, a lot of people shy away from the practice because of the spiritual baggage it carries and the overly feminine culture surrounding it. But it doesn’t have to be that way.

Today’s Expert Interview is with Dean Pohlman, distinguished yoga teacher and founder of Man Flow Yoga. Dean has an approach to yoga that is non-spiritual, fitness oriented, and man friendly. He strips yoga down to its physical core and proves that you yoga can be practiced by everyone, regardless of gender and spiritual beliefs.

Bodyweight Todd: What is Man Flow Yoga?

Dean Pohlman: Man Flow Yoga is yoga for physical fitness. Using the most effective postures found in yoga, Man Flow Yoga focuses on developing endurance, core strength, balance, bodily control, and flexibility. There is no ohms, no chanting, and no connecting with the universe. It’s a workout – not a therapy session.

Bodyweight Todd: Do you incorporate bodyweight exercises into your fitness routine, or do you maintain your physique with primarily yoga?

Dean Pohlman: Yoga IS all bodyweight exercises. There are some exercises not found in yoga, like pull-ups or chin-ups, that I do in addition to yoga to help me maintain my physique, as well as fill certain movements that yoga lacks.

Bodyweight Todd: You are ripped. Do you follow any particular diet?

Dean Pohlman: I eat cleanly. Lots of vegetables, lots of lean meats, and a variety of foods. I don’t starve myself, and I make sure that I get the necessary amount of sleep. Two of my biggest influences on diet are Tony Robbins and Dave Asprey. (I am a bulletproof ambassador.)

Bodyweight Todd: What is the biggest misconception about yoga?

Dean Pohlman: The biggest misconception about yoga is that it isn’t a difficult workout. People think that because you’re not slamming weights or doing box jumps that you aren’t helping your body build muscle, which just isn’t true. It certainly depends on the type of yoga that you are doing, but as long as you are doing fitness-centric yoga (like Man Flow Yoga), then you can get a workout that will leave you just as tired as a calisthenics or weight training workout.

Bodyweight Todd: Do you notice fewer injuries since you started training in yoga?

Dean Pohlman: Yoga actually helped me learn about some movement tendencies that were leading to chronic injuries. Thanks to yoga, I’ve been able to effectively address those issues because I slowed down long enough to closely examine my technique in certain movements. I realized that I had poor posture, was not using my lower core strength, arching my lower back, and was also extremely tight in my upper back and shoulders area. Over the last couple of years, I’ve improved on these issues to the point where I feel stronger and have less bulk.

Bodyweight Todd: Do you have a Guru that you admire?

Dean Pohlman: I don’t adhere to the whole “yoga guru” thing. People that I admire are guys like Kelly Starrett and Ido Portal; people that don’t restrict themselves to one form of physical fitness, but recognize the inherent benefit of practicing a wide range of physical practices.

Bodyweight Todd: If you wanted to encourage a resistant guy to try yoga, what would you tell him?

Dean Pohlman: Stop being a pussy and do yoga. Your inability to touch your toes and your horrible posture is embarrassing. You’ll regret not paying more attention to flexibility when you’re older, and at that point the only thing you’ll have to stay is, “F***, I should have done more yoga.” That’s what I get now. I work with people who are in their 30s, 40s, 50s, and even 60s, and they all say the same thing: I wish I had started yoga sooner. Don’t be a statistic. Train smart. Take care of your body, and your body will take care of you for decades longer than you thought it would.

***

Thanks, Dean, that was great. It’s awesome how people today have a choice between so many fantastic forms of bodyweight exercise, yoga being one of the best. I’m certain this interview will be an eye opener for the members of the ASO tribe who never considered yoga before, and hopefully it will be their introduction to the practice.

-Bodyweight Todd

For more information on Dean Pohlman, check out these links:

manyogaflow.com

Man Flow Yoga on Youtube

Man Flow Yoga on Facebook

BEFORE YOU LEAVE, WATCH THESE AWESOME VIDEO BY DEAN POHLMAN

MAN FLOW YOGA FOR BEGINNERS

YOGA FOR ENDURANCE

10 POSES FOR BETTER SEX

The post How Yoga Can Help Men Sculpt Muscle & Get Ripped (Interview With Dean Pohlman, Founder of “Man Flow Yoga”) appeared first on Body Weight Exercises & Workouts.

Today’s Expert Interview is with Thomas Tapp, a movement junky with a passion for a number of athletic disciplines. He loves to learn new ways of using his body and teach people how to make the best out of theirs. Of all the awesome activities he dabbles in, parkour has a special place in Thomas’s heart.

Parkour is certainly one of the most exciting forms of body weight exercise out there and I’m happy to have one of the best parkour coaches to talk about it.

Tell us a little bit about yourself. What was your athletic journey like and what do you do now? 

A little about me, I’m a huge fan of movement. Whether it be acrobatics, sports, dance, parkour, or calisthenics. I will focus several months to a year on a discipline or skill, take the bits and pieces I like and make it into my own. It’s almost like a constant game to learn as many skills to become the ultimate athlete. Then the best enjoyment I get is sharing the skills, shortcuts, and training with my friends and subscribers. When you see a guy from across the world learn his handstand from the tips you gave him online. It’s an incredible experience. I also have an identical twin brother who is one of my best friends and helps me run our LearnMoreParkour website and YouTube channel.

My athletic journey was pretty typical at first. Grew up in a small country town in East Texas. Played the basic sports growing up. Soccer, Track, Basketball, and Baseball. My brother and I were pretty athletic when we were younger but what allowed us to eventually do well in sports was our work ethic and hustle. We managed to just make the cut for one of the best soccer teams in the nation at that time, the Dallas Texans. We would drive several hours to and from practices throughout the week from our small town. This is where we learned how to train like a professional athlete. Our coach, Marcio Leite, was a genius with training and skill development. He produced professional soccer players consistently and our team mate Omar Gonzales played for the U.S. National Team in the World Cup and was rookie of the year for the MLS. The time we spent learning with Marcio totally changed the way we look at training and heavily influenced the way we trained parkour to reach a high level. My brother and I really can’t thank him enough for what all he taught us.

We discovered Parkour when we were 15 years old, but didn’t start heavily training until age 17. It’s funny many people think we took gymnastics or martial arts at a young age  but we were self taught in Parkour and acrobatics. We would spend hours watching action videos online. Then break down the movements and teach ourselves outside. It was a huge trial and error process. But we found what worked and trained very similar to the style of training we had with Marcio.

Now I currently help guys lose weight, get fit, and learn parkour all over the world through our online courses, private coaching, workshops, and Youtube channel. I also perform stunts for several TV shows and Commercials here in LA.

Of all the sports you practiced, what made you focus on parkour? 

One word, Freedom. I was about 15 years old when I first saw parkour. It was amazing to say the least. This French guy was jumping and flipping across buildings with complete confidence and cool. He was like the super heroes I saw on TV but this was real. There was no coach, no rules, no special equipment. It was just him and the world was his playground with no limitations or boundaries. At this time, I was basically in a box of rules and structure. I was going to school everyday. The teachers would tell me how to write, how to sit, when to go to the restroom. I hated it. Then right after school I would go to track practice and soccer practice. The coach would tell us what and how to train. In the games we played, there were always rules, refs, and structure. Then I would sleep and repeat.

Parkour was just me and my imagination. I could train today or not. I could try to climb this wall, vault over these rails, or climb this hill and see what’s on the other side. I was in full control. I also could move to my imaginations desire. This freedom of choice and idea of no limitations or rules won me over.

A lot of people are intimidated by parkour. Is there an ideal parkour athlete? Who can practice the sport?  

This is a great question! If you see parkour on popular online videos, TV, and movies then it looks like a sport for adrenaline junkies. This is a common misconception due to the popularity of this more extreme side of parkour.

Many people do not see the hours and years of training/conditioning it takes to reach this high level. These videos are an example of what the body can do when you implement the parkour training.

Most of my parkour training and what I teach my students, is low to ground exercises in a safe environment. No flipping off of crazy high buildings.

We start by developing the foundation and grow from here. This level is where all can benefit. We master body coordination, mobility, flexibility, balance, strength, and speed. We have many clients who use these parkour foundation exercises to cut fat and get in awesome shape. These exercises are fun, simple, and are scale-able to fit your fitness level. These are very effective for gaining flexibility, cutting fat, and gaining lean functional muscle.

Then once the foundation is built we move up a level and train vaults, precision jumps, rolls, and more of the popularized parkour movements.

We continue this gradual progression until the student reaches the level they are content.

I have personally taught women and men in their 70’s and children as young as 6 years of age. I’ve taught the tall, lanky, short, and fluffy. The people who tend to progress with the movements faster are the ex athletes or people who have had previous training in similar disciplines.

So there is no ideal parkour athlete, we can all reap benefits from the training. It all depends on how far you want to take it. So if you’re currently on the fence about parkour, remember to start with the foundation and go from there! You might be surprised with how well you body takes the training. I think everyone should at least be adding a few of the parkour conditioning exercises to their workout routine, no matter what their fitness goals are.

Parkour has a reputation for being rough on the body. Is this reputation deserved? What can people do while training for parkour to minimize risk of injury? 

Yes and no. If you see the extreme videos online and on TV and try to replicate this then YES parkour can be very rough on the body and you will get hurt.

Now, as we talked about in the last question, parkour is not about taking big jumps and high risks. It’s about developing the body’s natural movements and starting at your own fitness level.

So if trained properly, parkour will not be rough on the body. In fact, the foundational training is much safe there other forms of fitness. These are all scale-able “body weight” exercises so you don’t run the risk of getting injured like you would from lifting heavy weights.

Here are a few simple tips to follow that will cut down a lot of potential injuries:

1. Always warm up – We perform at least 10-30 minutes of warm up of light exercises and dynamic stretches.
2. Only perform movements that you are 100% confident with performing – If at anytime you feel uncomfortable and not 100% confident with the move or exercise, don’t go for it. Train progressions steps that are comfortable and try another day.
3. Use gradual progressions – Take baby steps with your training. This is HUGE for injury prevention. Start where you physically comfortable and gradually build from here. We crawl before we walk.

What was your most memorable injury? 

I have had one pretty serious injury. It was more so a stunt than parkour but still close enough. I totally did not follow the steps for preventing injuries. I was working a commercial shoot with my brother. I was asked to perform a flip off over a stair set for the next scene. We had done several flips that day so I wanted to pull out a cool flip. So I decided I would go for a running gainer (that’s a backflip performed while running forward) When I began to set up for it, I started to feel uncomfortable about the move. The run up was weird and wasn’t ideal for the gainer. Right then and there I should have not attempted it but of course decided just to go for it anyways. My foot slipped just as I reached the stairs and I face planted onto the concrete. Hit my head just above my eye and scraped my face pretty good. I actually still have the footage. You can’t see my head hit but you hear the sound…just a loud blood curdling THUD! Luckily, I didn’t break anything and was still conscious. I had to get several stitches over my right eye and have scars to this day on my face. Funny thing is both my brother and I were on the shoot and he had to double my scenes the rest of the day. Good time to have a twin. So that’s my worst. It could have been prevented if I would have been smart.

we see parkour enthusiasts hanging around parks doing an exercise here, an exercise there. Is this enough to get good at parkour? What can people do to get to the next level? 

You want to look at parkour just like you would look at any other sport or practice. The more time, focus, and intention you dedicate to it the faster you will learn and the better you will be. This is how we were able to train parkour for a relative short period of time and turn professional very fast. We trained parkour like a professional sport.

We took the training style from our soccer training days and implemented it into our training.

So instead of a few vaults here and there we had specific goals we wanted to achieve and laid out a training plan. We conditioned our body with bodyweight exercises 3 times a week. We drilled the parkour movements in sets and reps following the simple progressions we created. Then we would just freestyle.

Some people can get descent at parkour by training here and there, especially if you’re already an athlete. If you want to guarantee your results and you really want to go to the next level then you have to train like you’re serious. Dedicate time, focus, and train smart with intention. Just like a professional athlete.

If you want to take your training to the next level, it’s important you follow these 4 things. My brother and I learned these at an early age from training with the top soccer teams and organizations in the country, including the the Dallas Texans and the Olympic Development Team. It’s what separates the athletes who reach the top of their game and it has nothing to do with natural ability.

1. Learn everything about your discipline and yourself.
   You must do your homework. Study everything you can about parkour. Watch videos of the best athletes and study there movements. Invest in the best programs and coaches. This will save you years of wasted time and greatly reduce injuries. Pay attention to your natural strengths and weakness. This will allow you to create your own style of movement and enable you to get the most out of your training sessions.
2. Set goals and put dates on these goals.
   After you have done your research, apply what you’ve learned and create a training schedule. It’s key to have moves and physical feats that you want to get. Be very specific and track your progress from each session. When you set dates this gives you deadlines and it will push you to reach your goals.
3. Put 100% of your focus into your training, no distractions.
   While you are training, you have to be in the zone. Think of it almost like a meditation. When any other distracting thoughts or things come up, ignore it and let it drift by like a cloud. When I’m training I don’t talk to people and I’m not on my phone between exercises. By staying focused you will train harder, learn more from that session, and pick up the moves so much faster.
4. Train hard and push yourself in each session.
   You can’t just go through the motions. You’ve got to push yourself. When you train a move or perform an exercise, try and add a little more energy into each rep. Constantly be thinking of ways you can improve your form, get more power, and improve the movement. Think about the goals you want and put some emotion behind your training. Give everything you’ve got, as if your family was depending on you to knock out that last rep. Now don’t kill yourself, you still want to be safe and smart with your training so you don’t get injured but you have to push yourself if you want to become really good.

A lot of folks feel self conscious practicing parkour or just exercising outside when people are around, what can they do to feel more comfortable doing what they like? 

This is a very common problem we see, so if you are feeling this… don’t worry, it’s completely normal. My brother and I had to go through the same thing when we were first starting out.

Learning a new sport in front of people can feel awkward. Especially with parkour where we are performing unique body movements most people have never seen before.

However, if we don’t do something about this fear, it’s going to hold us back in our training and hold us back in other areas of our lives.

Ultimately we are letting other people’s opinions hold us back from improving ourselves and doing what we love.

So here are 6 steps I recommend and ones I followed to stop being self conscious during training.

Step 1- Accept The Challenge

Look at this as a challenge and a fear you want to conquer. You got to stay motivated, otherwise when you get out there and start seeing people look at you funny, the fear will win out and you’ll push it off for another day.

Step 2- Don’t Care For Haters

Realize that most people are cool and don’t look down on people like that, anyone that does is probably not someone you’d want to impress or hang out with and their opinion shouldn’t matter to you. This is a good mental switch that can help empower you and give you more confidence.

Step 3- Start With A Bang

Start with a warm up and do something ridiculously dumb in front of some random people to shake things up and convince your mind that there is really nothing to be afraid of. This can be something as simple as performing some bear crawls/ QM or acting like a frog.

Step 4- Get In Your Zone

If you are still feeling self conscious and just can’t get into your grove, put on your earphones and listen to some music to get you in the zone and to block out other people.

Step 5- You Are A Super Hero

The stronger your self image, the less fear you are going to experience. Imagine yourself as your favorite super hero or actor that everyone thinks is a badass. I like to become Bruce Lee :).

Step 6- Stick With It And Have Fun

Keep training in front of people, no matter how painful it is. Trust me you will get rid of most of it if not all of it once you’ve done it a lot of times. Make it fun. This is your movie and you’re the director.

You did very well streaking the American Ninja Warrior course and you advocate for barefoot training. Do you hate clothes? More seriously, do you think shoes are hindering athletes from reaching their full potential? 

Thanks, ha yeah the clothes just weighed me down too much.

That’s a great point. Yes I feel most athletes are hindering their athletic performance tremendously by wearing shoes too often and wearing the wrong type of shoes.

I learned this first hand. In my earlier years I knew nothing about the benefits of barefoot training. As a result, I had a lot of imbalances in my body and weaknesses with my feet that I wasn’t even aware of until after I began adding in barefoot training.

The problem with most shoes is that they restrict movement of the foot. This means a lot of the muscles in the foot become weak and underdeveloped. Most shoes also alter the position of your foot and and ankle with athletic performance. For example, if you have a high elevated heal on the shoe, it automatically puts more pressure on the ball of the foot and throws your total body alignment slightly off. This is bad for anyone, especially athletes. These imbalances lead to improper movement patterns that not only hinder performance but can also cause severe and chronic injuries.

As an athlete it’s important to fix these alignment issues and to strengthen your feet.

When I first started straining barefoot I had to go really light and I would feel really sore throughout my whole foot and ankle. It was pretty nuts that there were so many under developed muscles.

I’ve been adding in barefoot training for several years now and I can currently run up walls, perform big jumps, and do flips on concrete all without shoes. The biggest benefit has been the improvement Ive seen in my jumps and landings. You can’t have bad technique when training bare foot. You feel every imperfection. Barefoot training forced me to perfect my form. Now my landings are like a ninja, very quite and smooth.

I would encourage every athlete to add in some form of barefoot training. Just simple movements are fine. Start small and gradually build. It takes time to strengthen your feet.

I’d also recommend buying a light weight, thin soled shoe for every day use. Something with protection that feels like walking barefoot. This little change works wonders.

Parkour is a high energy discipline. How do you use nutrition to keep yourself going and in optimal health? 

Nutrition is one of the most important pieces to my training. It’s what my body uses to fuel everything I do. It effects athletic performance, my IQ, my mood, and even my relationships. If I eat a bunch of processed food and meals low in nutrients, it really affects me. My energy goes down, it’s harder to train, and it’s nearly impossible for me to reach my weekly goals.

I’m not hardcore with my diet. I don’t follow a certain philosophy or strictly measure out calories or anything. I just listen to my body and how it reacts to foods that I eat.

So if I’m out with friends I’ll eat some junk food and go out for drinks. I just try and make most of my meals through out the week as natural as possible. This means eating a lot of whole foods, in particular vegetables. I try and stay away from processed foods or any products that didn’t come from mother nature. My goal is to eat what my body was designed for.

The biggest breakthroughs for me have been eliminating large amounts of sugar and adding in at least 6 servings of green leafy vegetables like Kale and Spinach. This has worked wonders for my overall energy and mood.

What would you say are the best three bodyweight exercises for parkour? 
 


If I had to list 3 I’d say…

1. QM (quadrupedal movement)
2. Pull Up
3. 3rd world squat

These three exercise build the upper body, lower body, and core. They are also amazing exercises for building coordination and mobility, which are key for the movements you will perform in parkour.

Talk to us about your interests and projects outside parkour. Are there any plans for the future that we may want to know about?

As far as outside of parkour, we plan to travel to different parts of the world and study from other masters and teachers in other physical disciplines.

We look at growing our YouTube channel with more fitness and nutrition content as we learn from experts in those fields. We also look at sharing with other people, who look to grow their YouTube Channels, the steps to bring in more subscribers and build a strong following. So they can monetize and share their passions.

***

Thank you, Thomas. That was very informative and extremely entertaining. I believe exercise is a lifestyle and not just something one does, so I really appreciate how personal the answers were, and I’m sure the SOA tribe would appreciate them as well. Keep up the great work!

-Bodyweight Todd

learnmoreparkour.com

Tapp Brothers on Youtube

Tapp Brothers on Facebook

BEFORE YOU LEAVE, HAVE A LOOK AT THESE AWESOME VIDEO BY THOMAS TAPP

ULTIMATE BEGINNERS GUIDE TO PARKOUR

COOL FREERUNNING AND TRICKING

MASTER YOUR ONE ARM PUSHUP

The post MASTER YOUR BODYWEIGHT USING PARKOUR (INTERVIEW WITH THOMAS TAPP FROM TAPP BROTHERS) appeared first on Body Weight Exercises & Workouts.

Exercise should always be among your top priorities, but if you find it difficult to set aside time in your daily schedule to take care of your body, this workout is perfect for you. This is a full body businessman’s workout. In no more than 30 minutes you could be walking out of the shower ready to tackle the rest of your day after having given all your major muscles a nice, intense workout.

Instructions:

Do each exercise for the total amount of seconds then immediately move to the next exercise. Once you finish 1 round, rest for 30-60 seconds. Do 5 total rounds.

Exercises:

• Wall Sits
• Spider Push Ups
• Chin Ups
• Bodyweight Squats
• V Ups
• Plank Extensions

Advanced Modifications:

If you’re not winded after the first round, try to move to the next one without resting and see how many rounds you can do. If you make it to the fifth round without rest it’s unlikely that you’ll have any energy left, but if there’s still some juice in your system, by all means, see how far you can go.

Beginner Modifications:

If your current fitness level is not up to some of the exercises in this workout, you can stick to simpler forms. For example, during wall sits you can bend you knees at a 45° angle instead of 90°, and you can balance your body on your knees and elbows during plank extensions.

Would you like to download the The 20 Minute Full Body Warrior Workout sheets to your phone or computer for FREE? Click the button below…

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Krista Stryker is the strong and beautiful founder of 12 minutes athlete. She believes in the superiority of short intense workouts over long hours in the gym and she’s here to spread the word.

Krista will talk to us in this interview about fitness, anxiety, neuroscience and a bunch of other cool stuff. So buckle up and enjoy.

How did you get into fitness and what made you focus on HIIT?

I was one of those people growing up that never really considered myself athletic. Sure, I played team sports (basketball and soccer mainly), but I never really felt I was that great at them, and the moment I went off to college I pretty much stopped doing anything active at all and turned into quite the couch potato, assuming I was destined to be a bit pudgy and weak for the rest of my life.

Towards the end of college I was feeling pretty lost and hopeless with no idea of what to do with my life, and started exercising a few times a week partly because my mom told me it would make me feel better. It worked, and I surprised myself with my strength and how quickly I went from barely being able to do a single push up to working up to more difficult exercises like pull ups and triceps dips. I liked feeling strong, and my confidence levels skyrocketed in all areas of my life, which eventually led me to study for and receive my NSCA CPT certification.

At that point, I started working out for hours a day, diligently doing my cardio, weight training and sports-specific training every day until I was overtrained, injured, and had little time in my day to do anything else. But even though I was spending so much time working out, it felt like it was never enough.

That’s when I discovered HIIT training and everything I knew about fitness and exercise was turned upside down. Not only did I get leaner and fitter in a shorter amount of time, I got stronger and more confident than ever before. Before long, I was able to do feats of exercise I never before thought possible, such as handstands, pull ups, and completing 100 burpees in nearly six minutes flat—and still have the time and energy for a hike, bike ride or long walk later in the day.

It was after my own personal successes that I created 12 Minute Athlete so I could share these incredibly effective HIIT workouts with the world and help people of all fitness levels ditch their excuses and get in shape in as little time as possible.

You did basketball, soccer, krav maga, and a bunch of other sports, which was the most fun and what sport do you want to get into next?

Ever since I discovered my love of health and fitness, I’ve really enjoyed trying new sports and finding ways to challenge myself. Boxing was definitely my favorite—there’s just something incredibly satisfying about punching as hard as you possibly can, plus it’s an amazing workout.

I’ve actually been taking acrobatics at a circus center for the past year, and that’s been incredibly fun (and humbling). I’m working on all types of handstands, tumbling, and ring work, and have never had more fun. In the future, I’d really like to try breakdancing (I have zero rhythm so I expect be terrible at it) and get more into rock climbing.

You’re a vegetarian. What challenges does vegetarianism pose to your fitness goals and how do you overcome them?

Being a vegetarian isn’t easy, but I’ve been one since I was a kid so I’ve found ways that work for me. I eat a lot of eggs, tofu, tempeh, Greek yogurt, cottage cheese, and also supplement with whey protein. That works pretty well for me, but it’s definitely an effort to get protein in at every meal and I get a little envious of people who can order a simple chicken salad for a healthy meal. I also eat a lot of vegetables, and try to cook as much as possible so I know what’s going into my food. The hardest is traveling, but I’ve learned to pack protein powder, greens drink mixes, and protein bars to supplement my diet when I’m away from home.

People tend of think of weight control as the main goal for exercise. How right are they? Why do you exercise?

I really discourage people from making weight loss or aesthetics their main exercise goal. Sure, it helps to feel like you look good, and everyone wants to feel confident on the beach (or naked of course). But in the long run, I just don’t think exercising for looks is a good enough motivator, and having that as your only goal is more likely than not going to lead to thoughts of “f#$% it, who cares how I look” when you’re at a point of low willpower and choosing between a workout and a healthy meal or binge watching Netflix shows while eating cupcakes.

Rather than focusing only on weight loss and looks, I really encourage people to find joy in getting stronger and fitter and being able to do feats of exercises they never thought possible, whether it’s their first push up or their 10th consecutive handstand push up. Gaining strength and getting excited about going after fitness goals and making PRs is much more motivating—and the weight loss and appearance will come along with it.

A lot of people think of fitness as super serious business, meticulously measuring rations and working out beyond their bed time to get perfect abs, do you think it’s possible to have fun while pursuing non-trivial fitness goals?

Definitely. I actually think that if you’re not having at least a little fun with it, you’re doing it wrong and need to try taking a different approach. Sure, we all have those days where working out feels like a chore and we’d rather be doing anything else, but for the most part, working out should be a fairly enjoyable part of your life.

In my experience, the best way to have fun with fitness is to pursue fitness goals that you just think would be really cool to be able to do. This could be anything—training for a marathon if running is your thing, working up to doing cool bodyweight exercises like handstands, muscle ups, or elbow levers, or focusing on your pull ups so you can start a sport like rock climbing.

Try mixing your workouts often and staying away from boring exercise machines as much as possible for maximum enjoyment.

One of the benefits of exercise is fighting anxiety and depression, but the will to exercise tends to decrease during bouts of bad mood, which is exactly when exercise is needed the most. How can people keep a regular exercising schedule even when not feeling so good?

That’s the big conundrum that those of who suffer from anxiety and depression go through (I’ve dealt with both since I was a kid). Basically, my best advice is to make exercise enough of a habit while you’re feeling less anxious/depressed that you know how much of a difference it will make when you’re feeling down or stressed. For me, one of the best things I did when I was younger and really struggling was to get a punching bag—there’s really no better way to beat stress than to punch or kick something as hard as you possibly can. Even just forcing yourself to take a walk when you feel depression or anxiety creeping in can make a huge difference. But the key really is to establish that habit as much as you can.

Let’s get nerdy for a second. You have an interest in neuroscience, a field that’s developing extremely fast. Do you see neuroscience being used in fitness more intensively in the future? Could we for example artificially instill exercise habits in people and would that be a good thing?

Good question. I love reading books about how to train your brain to work better and smarter (one of my favorites is Your Brain at Work by David Rock—it’s targeted towards work but the strategies can be applied to health and fitness as well). There’s a lot of research being done about habit creation, willpower, and training your brain that I definitely expect will be useful in creating fitness habits for people now and in the future.

That being said, I don’t really like the idea of tricking people into exercising by artificial means. I really do believe that everybody is an athlete deep down and that even if you think you hate all forms of fitness now, once you try enough things you will find something active that you enjoy doing and makes you feel good. It doesn’t need to be something as difficult as HIIT or advanced bodyweight training either—even something as simple as walking or gardening will benefit your health. I’d rather see people go through that process of finding something that makes them happy than to force themselves to exercise through some neuroscience trick.

Since you like traveling, what was the most memorable location you did a hand stand in (I know how much you love those) and what was the most delicious local dish you had?

It was pretty cool to do handstands in the mist-filled parks in Nice, France while surrounded by giant, prehistoric looking trees—it felt like I was in another world, or at least another time. That being said, I’ve been some pretty cool places, but most of them were before I could do handstands. I’ll have to do a handstand-around-the-world tour sometime soon.

As for local dishes, some of the best food I’ve ever eaten in my life was in a tiny home in Fez, Morocco. I don’t even know exactly what it was because our hosts couldn’t speak much English, but I do know that it was vegetarian, had lots of greens, and was packed with some of the most amazing flavors I’ve ever tasted.

If you could only do three bodyweight exercises for the rest of your life, what would they be?

That’s a tough one—I’d have to say handstands, burpees, and pull ups, but if I had four I’d add pistol squats in there as well.

***

Thank you Krista, that was fantastic. I can really sense your passion for fitness and it’s just beautiful, I’m sure the SOA tribe will enjoy this as much as I did. Keep being awesome!

-Bodyweight Todd

12minuteathlete.com

12 Minute Athlete on Youtube

12 Minute Athlete on Facebook

BEFORE YOU GO, CHECK OUT THESE AWESOME VIDEOS BY KRISTA

12 Minute Athlete YOUTUBE CHANNEL INTRODUCTION

SERIOUSLY SWEATY HIIT WORKOUT

BACKYARD HIIT WORKOUT

The post GET FIT FAST (INTERVIEW WITH KRISTA STRYKER, FOUNDER OF “12 MINUTE ATHLETE”) appeared first on Body Weight Exercises & Workouts.

Have you ever fantasized about having abs so strong you could run a truck on them? Well, you probably won’t get there after a single workout, but by the end of this, your abs will be in so much pain they will be praying for a truck to run them over and end the misery. Sounds brutal? It is. Let’s see what you got.

Instructions:

Do each exercise for the total amount of seconds then immediately move to the next exercise. Once you finish 1 round, rest for 15-30 seconds. Do 5 total rounds.

Exercises:

• V Ups
• Plank on Forearms
• Flutter Kicks
• Plank Extended

Advanced Modifications:

You can amplify the pain by not resting between rounds. If you make it to the last round, it’s official, you have abs of steel.

Beginner Modifications:

You don’t have to do the movements for the whole 30 seconds if your core strength is not there yet. Choose an amount of time that you can do with good form (e.g. 10s, 15s, 20s) and stick to it.

Would you like to download the The 10 Minute Abs Of Steel Workout sheets to your phone or computer for FREE? Click the button below…

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Today’s Expert Interview is with fitness superstar Mark Lauren, author of the bestseller you are your own gym. Mark believes that our bodies are the only tools we need to get fit. He uses his extensive experience in military training to show us how to get the most out of these advanced flesh and bones war machines we all have.

Talk to us about yourself, your experience in the military and what you do now.

I spent 8 years as an active duty Combat Controller. For the last three years of my active duty career, I was an instructor and helped run our selection courses, mainly creating and implementing new physical training programs. I continued training special operations troops as a contractor both stateside and abroad in Iraq and Afghanistan until 2012. Now, I work full time creating fitness books, DVDs, and digital products for the general public using my experience from the SOF community.

Body image was your main motivation to start working out as a teenager, now you advocate exercising for functional value in daily life, could we say that some reasons to exercise are better than others?

I know now that the best way to get an attractive physique is to train for physical ability and through proper nutrition. Regardless if you want an attractive body or athleticism, you need a balanced training plan, or you’ll soon end up with dysfunction and injuries. Motivation is motivation. Just remember that the high levels of stress needed to bring about significant changes in appearance or performance should be applied smartly, if injuries and dysfunction are to be avoided.

How does bodyweight training prepare troops for combat?

When used correctly, functional training of any sort should improve the user’s ability to maintain ideal joint alignment while moving through all planes of motion. Mobility and stability are improved so that better movement patterns can be developed. 

When you take on new clients as a trainer, what are the fundamentals that you have to work on most often?

The fundamentals are the same for everyone. We lay the groundwork by developing the ability to perform the isolated functions of the body (i.e. internal/external rotation of the limbs, anterior/posterior tilting of the scapula, etc.), the developmental movements from the lying to kneeling to standing positions, and the more complex movement patterns in and between the three planes of motion by training the various ways of squatting, lunging, hip hinging, and step ups.

We keep hearing about all these diet fads, what are the fundamentals of nutrition that you think everyone should follow?

Eat a fairly balanced split of macronutrients and control the amount of processed carbs that are consumed depending on your body type, training volume/intensity, and goals. If you’re cutting weight, don’t drink calories and get your carbs from mostly non-starchy vegetables.

You’ve been trough Special Ops training, triathlons, and Thai Boxing fights among other demanding athletic events, what were some differences between these experiences and which was the most physically exhausting?

The selection course to get into the community was without a doubt the most challenging. You could quit at any time and training was from 5am to 6pm every day. Every event was either a go or no-go. For every under water breath holding event, you had three choices- do it exactly correct, quit the program, or pass out trying. If you pass out, you get pulled out, and once you recover, you go back in the pool to face the same three choices for that event. Just like a real world operation, every event was do or die/ succeed or fail.

What did you learn from failing recruit training the first time around, and how can people maintain motivation to pursue their fitness goals even in the face of “failure”?

Whether something is good or bad is nothing more than your opinion, and you can control your opinions. Your attitude is the one thing that is always within your control. Know exactly what you want, but be okay without it. And don’t give up, because quitting quickly becomes a habit.

Your book Body By You is written mainly for women, what’s the difference between women and men fitness?

There is none, except that women need a more progressive strength training program than men. Body By You gives a strength training program that I myself used for 18 months. It begins with an evaluation to place the user in each movement category- squatting, pushing, hip hinging, pulling. Each time the user can do the required number of reps for each set, the user advances to the next harder exercise for that movement category. There are 25 steps for each movement category. The program also fluctuates in training volume and intensity as the user progresses.
If you could use only five bodyweight exercises to get a team as close as possible to combat ready, what would they be?

I would perfect some of the most basic variations of squatting, lunging, hip hinging, step ups, and pulling with an emphasis on mobility and correct movement patterns. Performance is highly task specific, so the ability to maintain ideal joint alignment while moving through the three planes of motion with gear on will be primarily a function of having the flexibility to get into the right positions and drilling the actual tasks needed for combat. The best thing to improve performance will be to duplicate the tasks being trained for as closely as possible. The principle of specificity reigns supreme- you only get good at what you do. Lay the foundation with the basic movements, and then drill with mind numbing repetition the actual tasks being trained for.

***

Thank You Mark, this was some solid distilled wisdom. I really enjoyed this and I’m sure my readers will enjoy it as well.

-Bodyweight Todd

marklauren.com

Mark Lauren on Youtube

You Are Your Own Gym on Facebook

BEFORE YOU LEAVE, CHECK OUT THESE AWESOME VIDEOS BY MARK

YOU ARE YOUR OWN GYM CIRCUIT TRAINING

ONE ARM PUSH UP PROGRESSION

HANDSTAND PUSH UPS

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Bipedalism is a huge advantage humans have over other animals. Having our hands free means we can do a lot of things that other animals can’t do, like eating ice cream and doing the Macarena. But today we’re having none of that bipedal nonsense, today we’re going primal, today we’re going savage, today we’re bringing the animal within.

How to unleash the animal within:

Do each exercise for 20 seconds at your normal pace then immediately move to the next exercise. Rest for 20 seconds after each round. Do 5 total rounds.

Exercises:

• Push Ups
• Mountain Climbers
• Wide Push Ups
• Spiderman crawl
• Barbwire Push Ups

Tiger mode:

You can take this to the next level by not resting between rounds. You know why, because a true tiger needs no rest, so why would you? Well, actually tigers sleep for about 16 hours a day, which is about the exact amount of sleep your body will need to function again after this brutality.

Kitten mode:

If the workout is too much for your little paws, you can reduce the amount of time for the exercises. Just try to be consistent, meaning try to do all exercises for the same amount of time.

Would you like to download the The Animal Within All Fours Workout sheets to your phone or computer for FREE? Click the button below…

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Nothing kills workout motivation quite like boredom. It’s easy to fall into the trap of thinking that working hard can’t be enjoyable. If you have to drag yourself to train every day, your motivation is going to fade fast – and your results with it.

Sure, there will be bad days, but if you consistently dread your daily workout, chances are good you’re not going to stick with it. Training should be fun – even when it isn’t. If you’re not looking forward to your workout, it’s time for a new workout. And we have the perfect one.

The following bodyweight workout incorporates crazy challenging moves and circus-like feats of strength. It’s training to make you feel like a superhero.

These exercises are challenging. A sense of humor is key. Be ready to laugh at yourself, and you’ll be having a great time. Watching yourself progress is part of the fun, so remember that if you could do it all on the first try, it wouldn’t be worth it.

This full-body workout features exercises for integrated strength. It trains your body to work as a unit, building incredible functional strength. This is the strength we use for daily activities and athletic endeavors. It’s also key for injury prevention. Training all parts of the body to work together as a cohesive whole creates optimum performance and maximum results.

This is not a beginner workout. It’s for people who’ve been training for a long time and are looking for a new challenge. If you’re struggling with any of these pieces, substitute in one of the preparatory exercises listed to build the pre-requisite strength. Work muscles to fatigue, working towards the set and rep goals indicated.

The Workout

Deep Pushup – 3 sets of 6-8 reps

Headstand Pushup – 3 sets of 6-8 reps

L-Sit Pull-Up – 3 sets of 6-8 reps

Hanging Knee-to-Elbow – 3 sets of 6-8 reps

Frozen V-Sit Exercise – hold for 30-60 seconds, 3-5 times

Suspensions Bridge Exercise – hold for 30-60 seconds, 3-5 times

Pistol Squat – 3 sets of 8-12 reps on each leg

Elevated Single Leg Hip Bridge – 3 sets of 8-12 reps on each side

Total Exhaustion Finisher (Optional)

If you have anything left in you at the end of your workout, add in this finisher circuit.

It’s simple:

Tabata push-ups + 60 seconds rest + Tabata squats.

(Tabata method is 20 seconds of all-out exercise, followed by 10 seconds of rest, repeated eight times. This adds up to four minutes per exercise, meaning this Tabata-style finisher will leave you wiped-out in 9 minutes flat. If you’re a beginner, you can do this with fewer sets, working your way up to the full eight.)

Click here to read my article about High Intensity Interval Training, including Tabata

Training Notes:

Deep Pushup

This exercise reaches a fuller range of motion than the traditional push-up, targeting the muscle fibers in the chest more effectively. Find three chairs or stools of relatively equally height, and place them in a triangle position. You’ll take a normal push-up position, with your feet on one point of the triangle and your hands on the other two. Do push-ups from here, lowering yourself as far as possible between the chairs.

Preparatory exercises: X-Pushup or Basic Pushup

Click here to read my article about deep pushups

Headstand Pushup

From your hands and knees, place your elbows under your shoulders and interlace your fingers. Place the top of the head on the floor, with the back of the head in the pocket created by your hands. Straighten the legs, walking the toes towards the nose. Press firmly into the forearms to keep the neck long and the shoulders lifted, keeping pressure out of the neck. Pike up to a headstand position. From here, press into the arms to lift the head off the ground, and then slowly lower. If you feel pressure in the top of the head or compression in the neck when doing any variation of a headstand, it’s time to back out.

Preparatory exercises: Static Headstand. You can also build strength by assuming the headstand position and walking the feet in as far as possible, until you’re standing on your tip-toes.

Handstand Pushup

With your back to the wall, place your hands on the ground and kick yourself up against the wall. Keep your body as straight as possible, engaging your core muscles to support your lower back. Slowly lower yourself as close as possible to the ground, then push yourself up until the arms are straight. Repeat.

Preparatory exercises: Static Handstand against the wall.

L-Sit Pull-Up

Use a close grip for this Pull-Up variation. Bring the legs parallel to the ground in a L-Sit position, engaging the core to hold them there as you do your pull-ups.

Preparatory exercises: Close Grip Pull-Ups and the classic L-sit.

Hanging Knee-to-Elbow

Hanging from a pull-up bar, squeeze your abdominals to lift your knees up, trying to touch your elbows.

Preparatory exercises: Simply raise your knees as high as you can, perhaps to waist level. Go higher as strength builds.

Frozen V-Sit Exercise

Balancing on your sitting bones, raise both your upper and lower body up in the air so that you’re in a V-shaped position. Hold for as long as possible. It’s important to keep your spine straight and supported here, with your core engaged, to protect your lower back. Keep the knees as straight as possible. Breathe slow and steadily throughout the hold.

Preparatory exercises: Do the exercise with the knees bent. Because this is a static exercise, you can also make it easier by simply shortening the length of the hold.

Click here to read my article about Frozen V-Sits

Suspension Bridge Exercise

Place a stable chair about four or five feet away from a wall. Grasping the outside of the chair, walk your feet up the wall until they are higher than you head. Your arms should be in front of you, with your body extended in a straight line. The farther away the chair is, the harder this exercise will be.

Preparatory exercises: Planks of all kinds.

Click here to read my article about Suspension Bridges

Pistol Squat

Standing on one foot, extend the other leg straight out in front of you. Bend the standing leg to lower the body as close as possible to the ground, keeping the extended leg steady. Without lowering the extended leg, rise back to standing, and repeat. Be sure to bend not just your hip and knee, but also your ankle as you lower.

Preparatory exercises: One-legged wall sit. You can also work up to pistol squats by doing them while holding on to a vertical pole for balance.

Elevated Single-Leg Hip Bridge

Lying on your back, place your feet up on a chair. Extend one leg straight up into the air. Driving down through the supported heel, lift the hips, making sure to extend through the hip and glute rather than the lower back.

Preparatory exercises: Single-Leg Hip Bridge, Elevated Hip Bridge

Conclusion

Exercise is not something you do for two weeks after New Year’s Day, it’s a life long commitment. If you want to keep at it week in and week out, then spicing things up is crucial.

It’s perfectly ok if these exercises are too advanced for you. Building up the strength to be able to do these challenges would give you the motivational push you need, so make that your goal.

Leave a comment below if you have problems with motivation.

I would love to help you!

photo, photo, photo, photo, photo

The post Madness and Motivation: Physical Challenges to Re-Inspire Your Workout appeared first on Body Weight Exercises & Workouts.

Today’s Expert Interview is with Ryan Hurst, a great man and co-founder of Gold Medal Bodies.

With experience in gymnastics, martial arts, and yoga, both in America and in other part of the world, Ryan has a rich life experience and an impressive record in fitness and athleticism, and he’s here to share with us some of the wisdom he collected along his journey.

Among other awesome things, Ryan will talk to us  about his favorite teaching method, how he dedicated over three months solely to learn how to do one advanced trick, and his unique way of balancing work and family. There’s no way you won’t learn a ton of stuff from this guy, so skip the interview at your own risk.

Oh, and by the way, I’ve included a bunch of links leading to various pages in Gold Medal Bodies website and here in my website, so go ahead and explore.

GMB is one of the biggest names in the world of bodyweight fitness today, how did it all start?

Like all the best things in life, it started with two guys listening to country music in a Jeep.

We were coming back from a seminar for another organization. I was supposed to be teaching one thing, but I started messing around during one of the breaks with handstands, and everybody said “teach me how to do that!”

So on the ride to the airport, Jarlo and I came up with the idea for GMB – to get away from only teaching physical attributes like strength and endurance and instead focus on developing those through learning to perform actual skills. We realized that we had an advantage in having practiced martial arts, gymnastics, yoga, etc., that a lot of people who just begin with strength training don’t have.

When I returned to Japan, I got Andy involved in planning things out, and we released our first program, Rings One, about three months later.

You fell in love with martial arts at one point of your life and moved to Japan, talk to us about that.

Well, I’d been a gymnast all throughout school and loved it, but a training injury wrecked my knee, and I knew I wouldn’t be able to compete at a high level again. Through a series of different coincidences, I got an opportunity to study in Japan.

I spent my first two years living with a master swordsman in Niigata, which was definitely one of my formative experiences. After that, I studied a few different arts and ended up in Osaka, practicing Judo with the regional police team. I got pretty serious about Judo, but again suffered some injuries that made it impossible to compete.

Since then, I’ve focused on learning how to train myself and others to perform at a high level without the risk of injury.

Honestly, there’s a lot of things I could say about the experiences I’ve had in the twenty + years I’ve spent in Japan, but the biggest thing is that I’ve had to learn to see things from different perspectives when I teach. There’s no one way to do things, and the people I teach are coming from a variety of backgrounds, so I have to be able to teach effectively regardless.

Did you observe any differences in fitness culture between America, Japan, Australia, and other places you’ve been to?

Well sure, since every culture has a unique set of values. We choose our beliefs about health and fitness based on what we feel is important in life, and culture plays a big role in that.

I’d say that, even in America, the way we define fitness at GMB is a lot different from how most people probably would.

American fitness culture has a history that includes Jack Lalanne, Arnold Schwarzenegger, Jane Fonda, long distance running, Billy Blanks and TaeBo… all these people and ideas that have shaped our views on what it means to be fit. And what you’ll notice is that many of these influences are attached to a product: more recently, we have P90X and CrossFit and yoga classes.

Americans value appearance and convenience, so if a fitness model says “You can have six pack abs in seven minutes a day!” well, that’s something a lot of people will buy. We think fitness means muscles and spray tan. I’m kind of joking, but the audience on a site like this isn’t typical – you have an educated, experienced group of people here who can see past that. But the interesting thing is that, in Japan for example, having a lot of muscle still isn’t considered very attractive. To many people here, it looks barbaric and unsophisticated.

So every fitness culture differs from place to place because of history and also values, but over time, there’s always going to be groups emerging like your readers as ASoA who have a more evolved understanding of training and what fitness really means.

Gymnastics sits at the heart of many GMB programs, what makes gymnastics so special?

Gymnastics is where I personally started. It got me strong and flexible and gave me a ton of skills. And while I definitely appreciated that at the time, I came to appreciate it even more when I was learning martial arts and I already had a lot of advantages over my peers. I still had to learn the techniques and strategies, but my body wasn’t a limit.

Developing balance and spatial awareness as well as strength really makes gymnastics special. Of course, a lot of other activities can develop these things – especially dance and martial arts – but in gymnastics, the sport is defined by a very narrow set of demands, so athletes get to focus on developing strength and skill instead of worrying about music, or an opponent, or ball-handling, or teamwork, or any of the other things a lot of other sports require.

So, as far as sports go, it’s almost pure physical potential. So those movements are all there, and if you’re looking to build strength and control, you don’t have to add anything.

On the other hand, gymnastics forces young people (sometimes quite literally) to push their bodies far beyond the point most children do, and most gymnasts are doing this during formative years when their joints are still flexible, and they can adapt quickly and permanently.

And for adults who are past that growth stage, they can build their strength and skills, but the body won’t adapt as quickly or by the same training methods. So we learned very quickly that the way I learned as a ten year old isn’t the best way for someone in their twenties or thirties to train. The exercises are often the same, but the methods and protocols have to change.

What sets skill-based training apart from other forms of training?

Mostly that when you have skills, you can do things. That’s what skills are – a collection of abilities.

So, if you’re training to be able to do stuff, then skill-based training is the most efficient route. Lifting for maximal strength doesn’t necessarily make you better at running an obstacle race. Running for endurance doesn’t necessarily make you better at playing a game of soccer. They can contribute, but the carryover isn’t direct. You’ll still need to practice climbing obstacles or kicking balls.

Whatever you practice is what you get good at. If more strength is the only thing you need, then lifting is the most efficient way to get that.

But what if you want to get stronger so you can participate in a variety of activities – like going surfing, or taking a hike with some friends, or chasing your dog around the park, or playing recreational sports, or practicing a martial art, etc. Is lifting more weight going to make you significantly better at those things? Maybe not.

And that’s where skill-based training comes in. It can get you strong, but it also makes you better at real activities you care about.

You spent 3 months mastering the one-arm hand stand, what was that like?

Well, it was great!

I had one thing to think about every day, and I just did that. I didn’t have to care about other skills or whether I was going to “lose my gainz,” hahaha. I wasn’t thinking about endurance. I just had one goal: learn to do this skill I’ve always wished I could do.

And to be honest, I definitely didn’t master it in that time. I got a very solid, consistent hold, but in the couple of years since then, I’ve still refined my handstands and my one-arm. It just hasn’t been my primary focus since then, so I’ve done it now and again as part of my skill work while developing other things.

Coach Steve Atlas played a major role in your mastery of the one hand stand, how important is having a coach as opposed to just reading random material online?

Well, to be honest, there was no random online material about the OAHS. Maybe there is now, but the only person I know of who had talked about it much was Jim from beastskills.com

I knew I could just work at it and figure it out by myself, but I didn’t want to waste a lot of time and energy by dicking around with things that might not work. Jarlo had attended one of Steve’s workshops and said he both a) could do a solid OAHS, and b) understood how to train people. That seemed like the combination I needed, so I got in touch.

Having a coach is great, because, again, you don’t have to think about other things. Steve would tell me what to do, and I’d do it. If I had questions, I’d ask.

In coaching others, the one thing I never understand is why somebody will pay a coach and then turn around and second guess what the coach is telling them to do. If you want to coach yourself, don’t hire a professional. But if you do want to be 100% sure that you’re following the right path and not have to worry about everything else, then coaching is great.

I loved having a coach help me with the specific goals I had, but I wouldn’t want someone trying to become my personal guru. It’s really important to understand what you want when you work with a coach. Since I knew exactly what I wanted from my time with Steve, I was able to make really fast progress.

What movements would you like to master in the future?

To be honest, I don’t have anything specific right now.

I’ve been playing a lot with Parkour lately, and the Tapp brothers have helped me out a lot. Also learning from Ryan and Amos at APEX Movement. I play around with different things and sometimes an idea will lead me in a certain direction for a while, but I’m not fixated on any particular movements right now.

The focus lately is on expressing myself with a variety of movements and just having fun smoothing things out and getting better and better all the time.

I think a lot of us get so focused on “the next progression” and getting to higher and higher levels of various skills that we don’t take enough time to really experience and play with the things we’ve already learned. And it’s not like we don’t know we can continue to perfect our existing skillset… so right now, I’m not in a rush to move on. I’m just playing and polishing.

How do you stay motivated to pursue your fitness goals, and how can beginners stay motivated after that initial jolt of excitement when deciding to start exercising?

Motivation is hard. I tend to think it’s usually the wrong way to look at why you do something or don’t do it.

I think the more useful perspective is understanding the relative value. If training is more valuable to you than watching TV, it’s easy to be motivated. Unfortunately, TV has a lot more value than most people want to admit: it’s an easy way to fill time when you’re tired of thinking all day, your friends keep posting about it on Facebook, etc. Also, that payoff is immediate.

Working out is hard. You usually don’t want to do it with a lot of people around, because you might be self-conscious. The payoff can take a long time. Plus, if you’re new to it, you simply don’t know what you’re doing, so it’s confusing, and that’s a source of stress.

So you have to realign your values, and that’s hard, but you can gradually shift them.

Find places you like walking. Think of outdoor activities you can do with friends and family. Build your own culture of movement to support your development. Replace the culture of screens and passivity with one that encourages you to get into the real world and interact with people and nature.

That’s one way to do it.

But if you’re waiting for inspiration, you’re just going to be disappointed. Create habits and gradually begin shifting your personal culture to support a higher value on physical development.

Having a wife and two children, how do you manage to balance family time and business time all while maintaining an awesome physique?

I don’t know really. Some guy on YouTube recently said my physique isn’t impressive, so maybe I don’t know what I’m taking about. I don’t give a lot of thought to physique anyway. To me, if my body does the things I ask it to do, I’m happy. I’m not trying to score a date, because my wife and kids keep me plenty busy.

Balancing time between different areas is always tough, because my family, my business, and my health are all important to me. But I think one of the the things that holds people back here is that they make arbitrary separations between different aspects of live.

Sure, when I was working on the OAHS, I wasn’t typing with the other hand and singing songs with my daughter at the same time. I’m not suggesting that you just try to mix everything together, but the lines can also be a bit porous. I can do a good bit of work – email and such – at home while my kids are getting ready for school. I can go out with my kids and play with them and encourage them to try things that maybe other kids’ dads aren’t doing. Lately, my son loves climbing on everything, so we go out and do Parkour together, though to him, it’s just playing.

Little things make the biggest differences, and for me, my life is much simpler and easier to balance when I don’t shut my family out of my physical life, and I don’t shut my body out of my work life, etc.

Beyond that, it’s just a matter of priorities, because I only get the same 24 hours as anyone else… I’m lucky that it’s my job to work out too, because realistically, there’s no way I’d be able to practice at this level if I had to work for someone else. I’d have to make more of a tradeoff.

If you had to name your three favorite bodyweight exercises, what would they be?

It changes all the time.

I’ll probably always love handstands. They’re so good for the shoulder, and there’s just so much fun you can have with developing that skill further.

Since I’ve gotten into Parkour, I especially appreciate jumps lately. We’ve always loved to use jumps for leg strength and power, but over the past few months, I’ve also begun to look at them as a skill in their own right and learning how to make them nicer and more efficient for various tasks like jumping onto a rail or over an obstacle.

Last, I’d said pull-ups are probably my favorite. They’re so basic and fundamental that they really apply to almost any movement where you have to push or pull with the hands. The coordination of the arms, back, and shoulders, builds lots of strength, and it’s a great complement to the handstand.

***

There you go, everyone. How cool was that? Ryan’s responses were so deep and personal, this interview felt like a journey through his life. It’s really inspiring when people talk about things they feel passionate about, and that was certainly the case here. Thank you Ryan!

**Special 20% Off Discount Off GMB’s Vitamin 28 Day Movement Course – ONLY 9/16-9/18**

Most of you know that my family and I are making a big change. We are moving from Michigan to San Jose California. We fly out today.

To celebrate our move across the country, I have asked Gold Medal Bodies to celebrate with us and allow all Shot of Adrenaline followers a special LIMITED TIME 20% Off Discount to their Vitamin 28 Day Movement Course.

Get GMB’s 28 Day Movement Course for 20% OFF <== ONLY available 9/16 – 9/18

Use “HotButteredNinja” as the coupon on the next page.

Here’s to amazing movement… GMB style!

-Bodyweight Todd

Gold Medal Bodies website

Gold Medal Bodies on Facebook

Ryan Hurst on Facebook

Gold Medal Bodies on Youtube

The post PLAY AND GET STRONG (INTERVIEW WITH RYAN HURST, CO-FOUNDER OF GOLD MEDAL BODIES) appeared first on Body Weight Exercises & Workouts.

Welcome to another Friday Workout. I hope you’re ready for your weakly shot of adrenaline.

We all know that guy who goes all upper body and exercises his pecs mercilessly for beach season then stop working out altogether when it’s over. Now beach season is over (well, if you are in the Northern Hemisphere), are you going to be that guy?

You and I know better, we know that there’s no season for being strong and healthy and that being athletic is a 365/365 hustle, right?

I’m really excited for you all to try this fun and challenging workout, so let me know how it goes.

Instructions

Do each exercise for the total amount of reps then immediately move to the next exercise. Once you finish 1 round, rest for 60 seconds. Do 4 total rounds.

Exercises

Below are links to instructional videos explaining how to do the exercises in this workout. I’ve also included an interesting article related to each exercise. Feel free to explore

• Push Ups
  10 Hardest Pushups In The World
• Chin Ups
  Chin Up Modifications To Help You Get Bigger Biceps
• Wide Push ups
  Death by Pushups
• Pull Ups
  10 Hardest Pull Up Exercises Of All Time
• Triangle Pushups
  45 Bodyweight Arm Exercises To Help You Build Strength & Definition

Advanced Modifications

If you’re looking for advanced modifications, you can probably breath right through the 10 and 15 rep counts, so what you can do is go to failure with each set. You might need to rest for more than 60 seconds after each round

Beginner Modifications

You can stretch the post-round rest to more than 60 seconds. You can even take it up to 4 minutes. Just make sure to give it all you got with the exercises.

Would you like to download the Up and Down Upper Body Galore sheets to your phone or computer for FREE? Click the button below…

Download the Workout Sheets Here Download the Up and Down Upper Body Galore Sheets Here (FREE) <==

The post UP AND DOWN UPPER BODY GALORE WORKOUT appeared first on Body Weight Exercises & Workouts.

Ah, the trusty push up. Whether you’re a fitness master or a moody middle school P.E. student, they’re a staple in the world of exercise. But for all their popularity, are you doing them correctly?

Today we’re going to be focusing on correct push up form and the most common mistakes people make when performing this well-known exercise. There are countless videos online where someone claims they can do an exorbitant amount of push ups. But when it comes time to actually do them, the form is all wrong.

The problem here is, people get too hung up on the number of push ups they do without worrying about how good they actually are. If you haven’t been told this yet, let us be the first:

10 push ups done correctly is better than 100 the wrong way.

“Well,” you may be asking, “what exactly does ‘the right way’ look like?”

Great question! Here’s what a proper push up is supposed to look like:

Now, we’ll get into more specifics in a moment by identifying some common ways people get this exercise wrong. But as you can see, the body is straight and aligned, and there is full extension in the push up. This is how your standard push up is supposed to look.

And when you properly execute a push up, you’re working more muscles than you may think. Most people think of the push up as a chest exercise — and it is — but it does so much more than that! Take a look at all the muscle groups that benefit from doing a push up correctly.

• The chest muscles (pectoral major and minor)
• The latissimus dorsi a.k.a. lats (with exercises like the dips)
• The triceps
• The deltoids
• The trapezius a.k.a. traps (with exercises like pike or handstand push ups)
• The biceps (with exercises like the planche)
• The forearms muscles

And to a lesser extent:

• The glutes
• The core muscles

Alright, so clearly there are a lot of benefits to executing a push up correctly. But you still may not be aware of the mistakes you’re making. So with that in mind, these are the six most common mistakes people make with regards to push up form. We’re going to tell you what you may be doing wrong, the consequence of doing it wrong, and how you can easily remedy this.

A couple things to keep in mind: first, this applies to the standard push up only. If you’re doing a variation of the maneuver, it may require you to do one or more of these “mistakes.” So just remember, this is for the standard push up and not set in stone.

Also, we’re big proponents of pure movement (moving the body in unusual postures). A lot of people would say this is bad form, but it actually has a number of benefits. No one demonstrates this better than the great Ido Portal. So it’s just one more thing to consider. Yes, for the standard push up, you’ll want to avoid these mistakes, but don’t strike them from your movement regimen.

6 Mistakes that Ruin Push Up Form

1) Not full range (either way)

We’ll start here because this is the mistake people make most often when performing a push up. And it normally occurs when someone tries to do a lot of them. Basically, if you’re not using your arms’ full range of motion, you’re not doing a push up correctly. And anyone can be guilty of this if they’re not careful, even fitness experts and Disney villains trying to embarrass a tourist.

Consequence: While you may claim to be able to do a high number of push ups, you really aren’t getting the full benefit of the exercise. Without using your full range of motion, you don’t work all the muscle groups we mentioned above.

How to fix it: Slow down. Focus on using full extension. Stop worrying about the number of push ups you can do. Worry about how many you can do correctly. It’s about quality, not quantity.

2) Butt too high or low

We’ll lump these two issues together because they both mean the same thing: your back is bent. A butt too high in the air is a common problem for beginners, usually indicating you aren’t yet able to complete a push up with your entire body weight engaged. A butt too low can be seen when someone is running out of steam and doesn’t have much energy left to keep their back straight, but it can also suggest a lack of experience as well.

Consequence: Whether too high or too low, a bent back means you aren’t getting the full range of motion we just discussed. You’re also not engaging your core or glutes, which means you’re missing out on an opportunity to engage those secondary muscles. And if your butt is too low, that could cause some serious stress on your lower spine.

How to fix it: Squeeze your core and glutes. By tightening your midsection and your backside, you can make sure those muscles stay engaged throughout the exercise.

3) Hands rotated inward or outward

Now let’s focus on your hands. You may think it doesn’t matter what your hands are doing during a push up, since they’re just there for support. Well, that’s true, they are the foundation upon which your whole body is resting. So you should make sure it’s not going to hurt you.

Consequence: Too much strain on wrists. If your hands are rotated too far inward or outward, it places unnecessary strain on your wrists, which can lead to injury. It also causes your elbows to bow out of position, which means your form will suffer.

How to fix it: Keep your fingers pointed straight ahead. That will prevent your hands from going any wayward direction. Also, make sure your elbows are pulled in close to your body so there won’t be any flaring either.

4) Shoulder blades not protracted

Your deltoids (shoulder muscles) get a lot of benefit from push ups, but again, you’ve got to do them right. When your shoulders aren’t protracted, it means they’re bowed back and your shoulder blades are pushed together.

Consequence: Not protracting your shoulders can lead to pain in the neck and back because it’s too much pressure on the entire area. You also don’t get the full range of motion throughout the exercise, and you don’t engage your deltoids.

How to fix it: Push your shoulder blades toward the ground. This is what we mean by keeping them “protracted.” This will allow for a much better form and shoulder engagement as well as avoid unnecessary strain.

5) Hands out of position

Your hands should not be planted arbitrarily on the ground when you’re getting ready to do a push up. Even if you’re keeping your fingers pointed straight ahead like we mentioned earlier, your hands may still be out of position.

Consequence: If your hands are too far forward (i.e. near your head), you can’t get a full range of motion and you won’t be engaging all the muscles you should be. You’ll also likely have to bow your elbows out, which as we’ve discussed, is not good. And when your hands are too far back (i.e. near your ribs), that means you’re almost certainly “half-repping,” which is the classic move for a person who wants to do a crazy amount of push ups. Again, no full range of motion here.

How to fix it: Place your hands directly below your shoulders. If you’re doing standard push ups, It’s a simple rule, but it will keep your hand placement from wandering.

6) Neck out of alignment

Hey, we all want to occasionally steal a glance at our reflection as we exercise, if nothing else just to make sure our form is correct. This is kind of a catch 22 when it comes to push ups, because picking your head up is totally against proper push up form.

Consequence: When you pick your head up too much, you run the serious risk of straining your neck and causing a lot of pain. Both your spine and your neck muscles will be unnecessarily out of position.

Fix it: Keep your neck and back aligned. There’s a relatively simple way to make sure you’re doing this: take your regular household broomstick and have someone lay it along your back while you’re in push up position. If you’re doing it correctly, the broomstick should be touching your head, back and butt.

The post Push Up Form: 6 Mistakes to Avoid appeared first on Body Weight And Calisthenics Exercises & Workouts.

So, you’re looking for a great workout for your abs, but you don’t feel like going anywhere. Hey, don’t be ashamed — we’re right there with you.

Whether you’re not interested in going to the gym or just terrified of leaving your home for fear of giant spider invasions, you can still get a great home ab workout right in your own living room. (You can also get just about any kind of workout right at home, if you want — check out our list of 25 Quick Workouts You Can Get In 25 Minutes.)

And today we’re showing you the very best of the best of core-sculpting workouts from around the web. They range from beginner to intermediate to advanced, and they all bring something unique to the table.

Now, in addition to that, you’re going to want to download the workout sheets we’ve created for each of these workouts, so you can save/print them to be used at your leisure.

Remember, make sure you download the Top 6 Home Ab Workouts Follow-along sheets to your phone or computer for FREE — By Clicking the button below…

Download the Top 6 Home Ab Workouts Here (FREE) <==

Do you really need to train your abs separately?

This is actually a hotly debated topic across the world of fitness. Everyone from calisthenics enthusiasts to bodybuilders have questioned or debated this topic.

Now, when people make this argument, they’re not just saying abs-specific exercises need be excluded: they’re referring to the entire core, which really encompasses the muscles that stabilize the spine, ranging from your hips to your shoulders.

The argument is that, if you’re training with other well-known exercises, such as the push up or squat, you’re already working your core. They’re not the primary muscles being engaged in these exercises, but they’re still getting worked. If you keep your body fat percentage low, some argue, you should be able to have a solid core without needing to dedicate part of your workout schedule to planks, v-ups and crunchy frogs.

We, along with a lot of our calisthenics mentors and peers, strongly believe that because of the enormous importance a strong core relates to a strong, healthy body, it should be given appropriate attention while exercising. We don’t disagree when people say it’s a secondary muscle being worked with exercises like the squat or push up (in fact, that’s one of the best parts about bodyweight training — you work a number of different muscle groups with most exercises); we’re simply suggesting that you make time to give this part of your body the attention it deserves.

The Spot Fat Reduction Myth

Now, part of the reason people may not believe it’s important to specifically work the abs (and the rest of the core) is because of what’s known as the “spot fat reduction” myth. If you’re not familiar, this is the thoroughly debunked idea that you can burn away fat in a specific area by working out that part of the body.

So let’s say you have some unwanted arm flab, as it’s a very common place for stubborn fat to hang around. The idea that you can eliminate that fat simply with a strict regimen of dips, chin ups and other arm exercises is not true. And it’s just as true for your abs.

See, fat is stored all throughout our body, and the way we combat that is by exercise. The excess calories from the food we’ve consumed is metabolized into fuel, which burns away the unwanted fat. So yes, abs exercises do help you burn away fat in your stomach… but no more than it burns away fat throughout the rest of your body. There’s no correlation between fat being burned closer to a muscle group being worked.

But that doesn’t mean the home abs workouts we’re about to show you are meaningless, of course. Like we mentioned earlier, your core is critical to your physical well being and we want to make sure it’s as strong as it can be. These exercises are going to help you get to that lean and mean stage you want your abs, with a sculpted look that makes you confident to walk around shirtless (weather permitting).

Top 6 Ab Workouts

We’re ranking these from beginner to advanced, so the first thing you’ll need to do is figure out which workout is right for you. That’s why we’ve put together this handy quiz to get you started!

And don’t forget to download the workout sheets for each workout! That way you can take these with you wherever you go. But don’t worry, all of these are purely calisthenics-based. The only thing you’ll need is your body (and a workout mat, if you don’t want to dirty up your backside).

Without further ado, here are our favorite home abs workouts from around the web. Take a look and let us know what you think in the comments!

5 Minute Easy Abs Workout — HASfit (Beginner)

Why we love it

It’s five exercises that engage just about every muscle in the core area, and it starts with the crunch. Now, we’ve been critical of the crunch in the past, and that’s largely because people don’t do them correctly. They put too much pressure on the neck and it causes terrible strain. This workout, however, teaches the proper form.

It’s two complete circuits of the five exercises and takes about five minutes total. If you’re a beginner, this is a great place to start building those abs.

Ab Exericses for Beginners — Natalie Jill Fitness (Beginner)

Why We Love It

This five-minute workout puts the emphasis exactly where it should be, especially for beginners: quantity, not quality.

“It’s not the number, it’s not the amount of time,” host and trainer Natalie Jill says. “It’s what we’re feeling. Are you feeling it in those abs?” And while challenging, this workout should not overwhelm the beginner athlete as the pace is moderate and there are some brief pauses between exercises.

Intense Home Ab Workout — Brendan Meyers (Intermediate)

Why We Love It

This workout, while still in the shorter time range, turns the difficulty dial up a bit with host and trainer Brendan Meyers.

He’s going to show you some exercises you may have never seen before, like the single-leg plank crunch. It sounds intense, and that’s because it is! Each exercise has a set number of reps so you will need to complete, so you can take your time if need be. But if you push yourself to keep pace with Meyers, it should only take about five minutes.

Six-Pack Tabata — Brandon Carter (Intermediate)

Why We Love It

Well, as you may have already known, we love Tabata workouts. They’re just about the best way to get a solid workout in a very short amount of time. Brandon Carter has numerous Tabata workouts on his YouTube channel, and you should absolutely check them out if you’re interested in this type of workout.

Tabata, if you’re not familiar, involves eight rounds of exercise in which the athlete will work for 20 seconds, rest for 10, then repeat. 8 rounds of this adds up to four minutes that will leave you completely drained.

This particular Tabata circuit focuses on the abs with four different exercises (done twice each) and definitely keeps the intensity way up.

5-Minute Abs & Core Workout — Joseph Yeoh Fitness (Advanced)

Why We Love It

Well, if four minutes of the 20/10 format is tough, why not try five?

Trainer Joseph Yeoh has a workout that pushes the Tabata-style workout past its already exhaustive traditional levels. While it’s technically not a Tabata workout (they’re strictly eight rounds of the 20/10 format; here we have ten), that doesn’t mean it’s any less butt-kicking.

Again, this one is strictly focused on the core, and it will have you begging for mercy by the end.

Ab Blasting Interval Workout — FitnessBlender (Advanced)

Why We Love It

We’re definitely jumping up a notch with this workout from FitnessBlender. At 24 mintues, it’s definitely the longest workout on this list, but it’s a great one if you’ve got a little more time and are looking for a killer abs workout.

The workout is structured into three groups of four different exercises. You’ll be working for 45 seconds, then resting for just ten. At the conclusion of each group, you can rest for as long as you need (and get some water!).

Now, we think this certainly belongs in the ‘advanced’ category, but if you’re more on the ‘intermediate level,’ not to worry: the video has two trainers, one doing the full exercises and another doing a modified version. So we would definitely recommend giving this workout a try, first with the slightly easier modified exercises. Then, if you feel so bold, give the full workout a shot!

Just be prepared to work hard, because as trainer Daniel warns in the video, by the end of the workout, “You should be basically unable to sit up.”

The post Top 6 Home Ab Workouts appeared first on Body Weight And Calisthenics Exercises & Workouts.

Welcome to the Shot of Adrenaline Lower Body Home Workout! What follows is a fun, 100% calisthenics challenge for everyone’s second-favorite half of the body to exercise.

What do we mean by that? Well, if you weren’t aware, there’s a portion of the fitness community that is in need of help. Good people all around the world are working hard to get the chest, abs and arms of their dreams. But there’s a big problem with that: for all their good work, they’re completely neglecting everything from the waist down.

That’s right… they’re skipping leg day.

Remember, make sure you download the Lower Body Tabata Home Workouts Follow-along sheets to your phone or computer for FREE — By Clicking the button below…

Download Here (FREE) <==

Maybe you know someone ignoring the development of the lower body. Maybe you occasionally do it yourself. Either way, it’s time to stop the hiding and name-calling. It’s time to come together with a solution. And that’s what we have for you today!

In this article, we’re going to dive deep into the very best bodyweight exercises for the lower body. We’ll show you why they’re so great and how exactly to do them. Then, we’re going to offer you a few different ways to implement them in a workout. Hey, we all have different styles and preferences when it comes to exercising, so you can implement them whichever way you want.

Why Bodyweight Exercises

As readers of this site probably know, we’re big proponents of calisthenics and bodyweight exercises. In fact, our entire company is dedicated to the idea that the best workout isn’t gained with fancy gym equipment or heavy weights. We believe that one’s own body is the key to a solid, ripped physique and true strength.

That said, we understand that not everyone agrees with us. Many people think that bodyweight exercises are impractical for lower body workouts. Now, to be fair, there is some truth to that. As we’ve said before, if you wish to get huge legs like that of a football player or bodybuilder, calisthenics will probably not be able to help you.

But that doesn’t mean bodyweight training for your lower body is useless… far from it! You can still build strength, burn away fat and have toned, chiseled legs that are going to build your confidence and make it clear to everyone that you never skip leg day.

And the truth is, in terms of your overall health and wellbeing, bodyweight training is far safer. Simply put, when you’re doing leg training with weights, you’re putting yourself in very vulnerable positions, and often with a dangerous amount of weight.

We won’t share any here, but there are plenty of examples of gruesome injuries that take place while someone is squatting or leg pressing with an abundance of weight.

Now, that’s not to say that all weight training is dangerous. It also would be unfair to imply that no one ever suffered an injury doing calisthenics. After all, athletes at any level are constantly susceptible to injury, even when doing seemingly everything correctly. Our bodies can be very fragile sometimes.

What we are saying instead is that there is much less inherent risk with a calisthenics-based exercise, as it’s just your own weight. Even doing a weighted squat or using a leg press machine safely and correctly can cause joint pain down the road, due to the excessive weight you’re using. Knees are especially at risk here.

So again, while calisthenics may not get your the barrel-sized thighs you see on your favorite linebacker, it is definitely our preferred method for getting a cut, strong lower body.

The Exercises

Bodyweight Squat

Primary muscles worked: quadriceps

Secondary muscles worked: glutes, hamstrings, abdominals

How to do it: Stand with your feet slightly further than shoulder-width apart and your toes pointed forward. Slowly lower your body by bringing your hips back as if you were going to sit in a chair (some people say “drop your butt”). This is very important because this is where most people make their mistake when performing a squat. Don’t just drop your body in a slight crouch; that won’t help you at all.

When you are at your low-point for your squat, your knees should not go past your feet. Now, this isn’t written in stone as it may be difficult for long-legged or exceptionally tall people, but you should still make an effort to keep your knees from lunging forward in the squat. Also, your back will be angled forward slightly, but it should not be bent at all. Your back should be straight and parallel to your shins.

When bringing your body back to the starting point, thrust your hips forward in a kind of “swinging” motion.

For an extra challenge, you can add a 1-second pause when you reach the low-point of the squat before raising back up. Or you can explode through your heels for a jump squat, if you wanted to add some plyometrics to your workout.

Forward lunge

Primary muscles worked: glutes, hamstrings, quadriceps

Secondary muscles worked: calves, abdominals

How to do it: Step forward with one foot and lower your hips until your thigh is parallel to the floor and your back knee almost touches the ground. Again, you don’t want your knees going too far forward.

With your weight on your front foot, bring your body back to the starting position. Perform the same action with your legs switched.

For an extra challenge, you can rest your back leg on an elevated surface (usually 1’-2’ off the ground). This will allow for an extended range of motion and a tougher exercise.

Calf raise against wall

Primary muscles worked: calves

Secondary muscles worked: thighs, glutes

How to do it: Place your hands on a wall or sturdy surface. Your hands should be no higher than eye-level. Lean on the wall with your feet straight back behind you. Pick one foot off the floor. With the foot still on the floor, pick your heel up so that your weight is resting on the front of one foot.

Your body should be completely straight. To make sure of this, tighten your glutes and your core. Make sure, however, that your knees have a very slight bend. Now, with your hands still on the wall and one foot on the floor, raise your heel up so that it drives your entire body upward.

Repeat with the other leg when finished with the first one.

For an extra challenge, the more parallel your body is to the floor, the tougher the exercise will get. You should still make sure your hands don’t go higher than eye-level, though.

Side lunges

Primary muscles worked: abductors/adductors, glutes, quadriceps

Secondary muscles worked: hamstrings, calves

How to do it: Begin standing with your feet together. Step laterally with one leg (out to your side) as far as it can go without moving your other foot. Plant your moving foot on the floor, then drop just as you would for a forward lunge.

Again, it’s important to keep your core engaged in order to stabilize your body during the movement. You do not want to lean forward, and your back should stay straight.

When in full lunge position, plant hard off your extended leg to drive your body back to the starting position. Repeat for the same side.

For an extra challenge, when driving your extended leg back to starting position, instead of immediately putting your foot back on the floor, bring your knee up to your chest, then back to the floor.

Wall sit

Primary muscles worked: quadriceps, glutes, calves

Secondary muscles worked: hamstrings

How to do it: Place your back firmly against a wall or another solid, flat surface. Slowly lower your hips until both of your thighs are parallel to the floor. Your legs should be bent close to a 90-degree angle, so your feet should not be out too far.

This is an isometric hold, meaning you are to remain static for the duration of the exercise. Keep your hands away from your legs, as that may tempt you to use your arms to take some of the pressure off your legs. Keep your back flat against the wall.

For an extra challenge, you could get twenty or so buddies and have your coach walk across your laps while you hold 45-pound weights. But since we don’t really advocate any part of that sentence, just keep trying to increase the time you can hold the wall sit position.

3-point elevated calf raise

Primary muscles worked: calves

Secondary muscles worked: quadriceps

How to do it: This exercise takes place in three different phases. You will move from one phase to the other with no rest. In order to do the exercise, you’ll need to stand on an elevated surface (a step, for example) with your heels hanging off. You can hold onto something with your hand(s) for balance.

For the first phase, your toes will be pointed straight forward. Like calf raises against a wall, you should have a very slight bend in your knees. Lower your heels below your toes, then with your weight on your toes, drive your heels up.

For the next phase, you’ll do the same thing, only your toes will be pointed inward, and you will rest your weight on the inside front of your feet (near your big toe). Hold your weight here and drive your heels upward.

For the third phase, point your toes outward and rest your weight on the outside of your feet (near your pinky toe). Drive your heels upward with your weight on the outside front of your feet.

For an extra challenge, try doing all three phases without holding on to anything. This will dramatically improve your balance and give you a tougher exercise.

Workout Variations

Like we said, there are a lot of different ways you can use these exercises. And a lot of it depends on your preference. So with that in mind, take a look at the workout options we’ve put together for you for your at home workout.

Take a look, see which ones catch your fancy, and don’t be afraid to try them all! No matter which you prefer, all of these are an excellent way to workout your lower body.

Option #1: Straight sets

Perform each of these exercises in three consecutive sets before moving on to the next exercise. Here is our recommended number of reps for each exercise:

• Bodyweight squats: 3 sets of 10
• Forward lunge: 3 sets of 6/leg
• Calf raise against wall: 3 sets of 12/leg
• Side lunge: 3 sets of 6/leg
• Wall sit: 3 sets of 30 seconds
• 3-point elevated calf raise: 3 sets of 10/position

Option #2: Circuit training

Similar to working in “straight sets,” only here you’ll be moving from one exercise to the next after you complete one set of each exercise. That means you’ll be moving in a “circuit” three times.

So for example, you will start with one set of ten bodyweight squats, then move to forward lunges, doing six per leg. Then you will move on to the calf raises against a wall for 12 per leg, and so on.

When you complete one set of all six exercises, that’s one “circuit.” Repeat two more times.

Option #3: Pyramid

A “pyramid” style exercise is sure to push you to your limits. Basically, you’ll be starting at the bottom of a pyramid and moving up. And of course, pyramids are much larger at the bottom, and get progressively smaller at the top. The same principles apply to what we’re doing here: you’ll start with a high number of reps, then move down to a smaller number (of course, by the time you get to the smaller numbers, you should be pretty exhausted by then!)

Perform each exercise to completion before moving on to another exercise, just like with “straight sets.”

• Bodyweight squats: 8, 7, 6, 5, 4, 3, 2, 1
• Forward lunge: 6, 5, 4, 3, 2, 1 (per leg)
• Calf raise against wall: 10, 9, 8, 6, 4, 2, 1 (per leg)
• Side lunge: 6, 5, 4, 3, 2, 1, (per leg)
• Wall sit (in seconds): 45, 30, 20, 10
• 3-point elevated calf raise: 7, 6, 5, 4, 3 (per position)

Option #4: Tabata

If you’re unfamiliar with Tabata workouts, get ready to sweat!

Tabata is a type of High Intensity Interval Training (HIIT) where a person will complete 8 rounds of various exercises in a 20/10 format for one complete circuit.

This means a person will work for 20 seconds, pushing themselves as hard as they can. Then the person will rest for 10 seconds before repeating. You’re not working to reach a certain number of reps; you’re just pushing as hard as you can the entire 20 seconds.

Now, you may have figured out that with this the Tabata format, you can’t do all the exercises at great length like the other options. However, Tabata has been shown to be a more effective form of exercise than traditional workouts. The reason is because you’re pushing your body to the limit and, with only 10 seconds rest between sets, you’re going to be using your muscles when they’re most fatigued, resulting in more growth, tone and strength.

As far as which exercises to choose and how many times you do them, that’s really up to you! You can choose two exercises to do 4 times each (remember, Tabata is 8 total rounds), or you can do 4 exercises twice, or one exercise all 8 rounds… You’re the boss!

Here are a few examples of how you can use Tabata for your lower body home workout:

[Remember: no matter which format you choose, you’ll do each exercise as hard as you can for 20 seconds, rest for 10 seconds, then move on to the next exercise.]

Tabata #1

• Bodyweight squats
• Calf raises against wall
• Forward lunge (alternating legs)
• Wall sit
• Bodyweight squats
• Calf raises against wall
• Forward lunge (alternating legs)
• Wall sit

Tabata #2

• Forward lunge
• 3- Point elevated calf raise (toes forward)
• Forward lunge
• 3-point elevated calf raise (toes inward)
• Forward lunge
• 3-point elevated calf raise (toes outward)
• Forward lunge
• Calf raise against wall

Tabata #3

• Side lunge
• Wall sit
• Calf raise against wall
• Bodyweight squat
• Side lunge
• Wall sit
• Calf raise against wall
• Bodyweight squat

Again, you can mix and match to your desire. Whatever you choose, you’re sure to be sore afterward!

Option #5: Quick draw!

Now, this one takes a couple minutes of preparation, but it’s definitely one of the most fun ways to exercise. We recommend doing this with a friend or group because it’s even more fun with others.

Write each exercise 3 times on separate pieces of paper. Fold them up and drop them in a hat. Then, pick out one at a time and perform the exercise written on the paper.

You may find yourself finishing a set of bodyweight squats and hoping to draw the calf raises so you get a break from working the quadriceps so hard, only to pull another set of squats… so choose wisely!

Perform the same number of reps as you would in with the “straight sets” or “circuit” options:

• Bodyweight squats: 10
• Forward lunge: 6/leg
• Calf raise against wall: 12/leg
• Side lunge: 6/leg
• Wall sit: 30 seconds
• 3-point elevated calf raise: 10/position

If that’s too easy or too difficult, feel free to adjust your number of reps. Good luck!

If you’ve got any other ideas for a great lower body home workout, let us know in the comments!

The post Amazing Lower Body Home Workouts you Can Do Now appeared first on Body Weight And Calisthenics Exercises & Workouts.

Alright, you just finished a solid workout. Good for you! You’re covered in sweat, your muscles are totally fatigued, and you’re gasping for breath. If you have any strength to do so, give yourself a pat on the back.

After all, you fought past the multiple excuses that floated through your brain prior to exercising, and did your body some real good. And now, with your workout completed, you almost certainly have more items on your day’s to-do list. And that means it’s time to help your body once again. Because you’ve just discharged a lot of energy, and therefore naturally feel depleted. How best to replenish your body with what it needs?

Well, that’s a tough question, but we’re here to help you answer it today! Because there are some great foods you can use to boost your energy following a workout. And some of them are quite surprising. So read on to discover some delicious, yet weird foods that are sure to get your energy levels back where they belong, so that you can finish the day off like a champ!

What Happens to Your Body During a Workout

Now, before we dive into what your body needs following a workout, it’s important to understand what it’s lost.

Well, as you can imagine, you lose a lot of water when you sweat. But you also lose other critical minerals while cranking out those push ups, so you’re going to need to replenish with more than just water (but please, don’t skip the water!).

When you exercise, your body’s supply of glycogen becomes depleted. Glycogen is your body’s primary fuel source, and carbohydrates are responsible for supplying the body with enough of it. So even though some fad diets advocate cutting carbs as much as possible, you definitely need to make sure you’re restocking your body’s carb stores following a workout.

You also lose critical electrolytes during a workout. Now, maybe you’ve seen the word ‘electrolytes’ in the commercials for popular sports drinks (more on those in a minute), but do you know why they’re so important?

From The Medical News Journal, “an electrolyte is a substance that produces an electrically conducting solution when dissolved in water. Electrolytes carry a charge and are essential for life. All higher forms of life need electrolytes to survive.”

And there are 7 major electrolytes in the human body, according to BuildLean.com:

Sodium (Na+)
Chloride (Cl-)
Potassium (K+)
Magnesium (Mg++)
Calcium (Ca++)
Phosphate (HPO4–)
Bicarbonate (HCO3-)

When we sweat, sodium and potassium are lost in the greatest amounts, but we also lose magnesium and chloride.

So with that in mind, it’s important that, following a workout, we refuel with foods that will put these critical minerals back into your system.

But before you reach for sugary sports drinks simply because they’re also high in electrolytes, take a look at some foods you may not have thought would be great for getting your energy levels back where they should be.

These foods are not what you’re typically going to find on articles listing energy-boosting foods. We assume you already know that bananas are good for you. We instead wanted to go deeper and provide options that can jump your energy levels after exercise — ones that you may have never thought would help you!

Try These Weird Foods to Boost Your Energy

1) Mashed potatoes

The U.S. Department of Agriculture classifies mashed potatoes as a “starchy” vegetable. And they recommend 5 cups a week of starchy vegetables for women and 6 cups a week for men.

Mashed potatoes are high in potassium and carbohydrates. It also contains some protein — about 4 grams per cup. You’ll also get a good amount of Vitamin B-6, which boosts your metabolism. So you can be sure that a healthy serving of mashed potatoes will help you get your energy levels back up by replacing these critical nutrients.

Just be careful: piling on the salt, butter and gravy is a really easy way to make this an unhealthy food. Skip the butter and opt for using fat-free milk. Or check out this recipe for healthy garlic mashed potatoes.

2) Pickles

The favorite snack of The Little Rascals isn’t just worth singing about, they’re also great for boosting your energy after a workout! Pickles are high in electrolytes that will boost your glycogen levels back up, due to the vinegar in the pickle juice.

In fact, pickles aren’t just great for after a workout, but during one as well! Pickles have been shown to help alleviate cramps in athletes. A 2013 study found that subjects who drank pickle juice experienced cramps for 49 seconds less than those who drank water.

As long as you aren’t putting the pickles on a bacon cheeseburger, they should be great for getting your energy levels back to par!

3) Frozen Food

Didn’t think frozen food would ever be on a list of foods that could do anything beneficial, let alone boost your energy levels, did you?

Well, unfortunately, we’re not talking about your favorite frozen pizza, but we are talking about nutritious and delicious fruits and vegetables!

Now, you could probably guess that fruits and vegetables are helpful for boosting energy, but how best to make sure you’re getting all the awesome benefits they offer? Well, in those terms, frozen is actually preferable to fresh.

How’s that possible? Well, when produce is picked, it takes anywhere from a few days to a few weeks to reach the grocery store. In that time, it loses some of the nutrients due to the heat, light and oxygen. However, when the produce is frozen immediately after being picked, it locks in those essential nutrients — iron, protein, electrolytes, and so on.

4) Chocolate

Well, here’s a nice surprise! Turns out chocolate can provide numerous nutritional benefits, which include helping regulate your energy!

Now, just like with frozen foods, this doesn’t include all kinds of chocolate. Most of those chocolate candy bars you see in commercials aren’t going to be your answer. In fact, you’re going to want to skip milk chocolate altogether, as it’s extremely high in sugar.

Instead, opt for delicious, nutritious dark chocolate (at least 70% cocoa). Dark chocolate with a high cocoa content has a number of health benefits that boost your energy. According to AuthorityNutrition.com, a 100-gram bar of dark chocolate contains:

• 11 grams of fiber
• 67% of the Recommended Daily Allowance (RDA) for iron
• 58% of the RDA for magnesium
• 89% of the RDA for copper
• 98% of the RDA for manganese
• High amounts of potassium, phosphorus, zinc and selenium

So if you have a sweet tooth after a workout, instead of opting for the gas station candy bar, grab some dark chocolate and feel your energy soar.

5) Adaptogenic Herbs

We thought we’d save the weirdest (or should we say, least known) food for last. Just what is an adaptogenic herb?

There’s actually some debate on an accepted term, because adaptogenic herbs has been attributed to some pretty far-fetched claims about assisting with libido, longevity, etc. But the Food and Drug Administration and the European Medicines Agency accept that the term can be used to assess traditional products.

The accepted consideration is that an adaptogenic herb must be completely safe and non-toxic, it must have broad uses for health, and it must specifically reduce stress, both mental and physical. You can learn more about these herbs here.

Some examples of adaptogenic herbs known for their energy-boosting properties are ginseng eleuthero, ashwagandha, rhodiola rosea, and moringa oleifera. Not sure what those are? Not to worry, there’s a helpful guide right here.

Tempted for Junk?

Now of course, it’s not necessarily a good idea to eat anything your body tells you it’s craving after exercising. Do you sometimes find yourself tempted to get a cheeseburger and fries after workout, instead of a banana?

Well, a recent study suggests that it may have something to do with the way you approach your workout.

The study, published in the New York Times, took two groups of women were given the same outdoor course to walk. One half was told that it was purely for exercise and that they should treat it as such, monitoring their heart rate and energy levels. The second group was told that the walk was purely for enjoyment. They were given music to listen to and were asked to rate the sound quality, but more importantly to have fund.

Following the experiment, the group that was told to view the activity as exercise reported being more fatigued and moody. And when lunch was served, both groups had a choice of water or soda to drink, and applesauce or chocolate pudding for dessert. The women in the exercise group overwhelmingly opted for the soda and pudding, while the “fun” group chose the water and applesauce in greater numbers.

The study concluded that people who approach exercise as more of a chore are more likely to reward themselves with junk food; however, if you approach exercise as the reward itself, you give yourself a better chance of making healthy food choices.

So try to figure out what would make exercising more fun for you. Is it learning a new sport or activity? Is it working out with a friend, or listening to music? Find what works best and enjoy yourself! Then, enjoy the foods we’ve listed above to boost your energy levels back up so you can finish out the day strong.

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The post 5 Weird Foods to Boost Your Energy After a Workout appeared first on Body Weight And Calisthenics Exercises & Workouts.

You may have noticed that we have a lot of information available for you here at A Shot of Adrenaline. We’ve got articles, guest blogs, interviews, and exercise challenges… but unquestionably, the most popular aspect of our site is our collection of workout programs.

Yes, there are quite a few from which to choose. So that can sometimes leave people overwhelmed. With so many options, it’s natural for people to wonder…

“What’s the right workout for me?”

Now, we’ve posted resources before that list all of our free workout programs, but today we’re going to do things a little differently. We’re going to roll up our sleeves and dive right into each of these programs, and give you all the information you need to make an informed decision on picking the perfect program for you!

Because after all, choosing a workout shouldn’t be like those trendy mobile dating sites. You know the ones we’re talking about: you get a little bit of info about a person, and you either swipe left or swipe right. Now, we don’t think that’s a good way to choose a date, but that’s not our expertise. But we REALLY don’t think it’s a good way to choose a workout.

After all, just looking at the title isn’t going to tell you much, and that’s why we’re giving you this comprehensive guide. We’ll be detailing everything you need to know about each of our free programs:

• Level of difficulty
• Duration of program
• Duration of each individual exercise
• How to determine if you’re physically ready for the program
• What the program targets (strength, fat loss, muscle growth, etc.)
• Any special equipment required (pull up bar, etc. — don’t worry, everything is still 100% calisthenics based)
• And more!

So read on, and find the perfect workout program for you. And be sure to bookmark this page, so that when you finish one program and want to find your next challenge, you’ll know exactly where to go!

The Programs

The Beastmode 30-Day Calisthenics Workout Plan

Overview

This is definitely one our most popular workout programs. In a lot of ways, it’s helped put A Shot of Adrenaline on the map! If you’re looking for a workout that’s going to push you to your limit, this could be the a great one for you. Just remember, it’s brutal. It’s going to work every inch of your body over the course of the week. And all of the weeks are the same, so once you finish for the week, you go right back to start for the new week.

Duration of program: 30 days

Duration of individual workout: Approximately 30-45 minutes

Frequency: 6 days a week

What the program targets: Muscle building, muscle endurance, fat burning

Level of difficulty: Advanced

How to know if you’re ready for this program: If you’d like to see if you’re ready for the Beastmode workout, you should be able to do the following:

• 30 regular push ups
• 15 wide-grip pull ups
• 20 narrow-grip chin ups

Necessary equipment: Pull up bar, parallel bars, elevated surface (i.e. bench)

Fun stat about the program: By the time you’re finished with the Beastmode program, you’ll have performed over 700 pull ups of various types. Get ready for a shredded back!

By the end of this program: You’ll be able to do 25 pull ups in a row, 25 chin ups in a row, and have total mastery of the pistol squat.

The 3-Month Bodyweight Extreme Workout Program

Overview

This program — another one of our most popular programs — delivers results very quickly. It will give you the body of a Navy SEAL– chiseled abs, ripped shoulders and a tight chest. Since you are doing only one set per exercise, you will not get bored. This program utilizes both Angular Training (targeting the muscle from different angles) and compound sets (fatiguing the muscle with no break in between).

Also, you aren’t required to do a specific number of reps; instead, you are to do as many reps as you can before moving on. So be sure to use the downloadable sheets to log your results, and try to get better each week.

The program is broken up into three one-month workout tracks. On the fourth week of every month, you do what is called “active rest.” That means you aren’t going to be performing any of the exercises, but instead you’ll be doing physical activities that you choose! So go hike, canoe, play tennis… whatever you’re passionate about that gets your body moving. This is a very important part of the program, though, so don’t neglect it!

Duration of program: 3 months

Duration of individual workout: Approximately 30-40 minutes

Frequency: Three days a week

What the program targets: Muscle building, strength, muscle endurance, fat burning

Level of difficulty: Intermediate

How to know if you’re ready for this program: Unlike the Beastmode program, the 3-month Extreme program is progressive. So you just need to make sure you’re able to handle the level of difficulty in Month 1. If you’d like to see if you’re ready for it, you should be able to do the following:

• 20 regular push ups
• 15 bodyweight squats
• 30-second plank

Necessary Equipment: None

Fun stat about the program: This program contains 15 different types of push ups… and none of them are standard.

By the end of this program: You’ll be able to do 25 pull ups in a row, 25 chin ups in a row, and have total mastery of the pistol squat.

The 30-Day UFC Workout Program

Overview

If you’re an aspiring mixed-martial arts fighter, this is a tremendously beneficial program for you. It utilizes periodization to lead up to your fight and incorporates 5 rounds of exercises, just like a fight. It is meant to get your muscles used to burning out so they are stronger and less likely to burnout during a fight.

Of course, it isn’t just for those gearing up for an upcoming bout. It can be a great challenge for experienced athletes looking for a new program with a unique exercise format.

Duration of program: 30 days

Duration of individual workout: Approximately 30 minutes

Frequency: 5 days a week

Level of difficulty: Advanced

How to know if you’re ready for this program: This program moves incredibly quickly and you only get a one-minute rest between the five circuits of exercises. You should be experienced with High Intensity Interval Training (HIIT). More specifically, you should be able to complete at least a few Tabata-style workouts back-to-back.

Necessary Equipment: A stopwatch to track your workouts, and a chair for the falling tower exercise.

Fun stat about the program: Of the 5 workouts in the week, 2 are heavy on the upper body, two are heavy on the lower body, and one is a “lighter” workout that’s a bit more general. It’s one of our most eclectic workout programs — with 3 “animal-style” exercises throughout it!

By the end of this program: If you’re a fighter, you should be ripped and ready for your upcoming fight, having spent the last 30 days working your entire body with exercises that will help you in competition.

The 30-Day Jump Rope Challenge

Overview

This could be the most unique challenge we have here at A Shot of Adrenaline. And based on the title, you can probably guess why. This is a very popular challenge we created to add to an existing workout program, since each workout is only five minutes. You’ll be jump roping like a champion by the end!

Now, don’t worry if you’re not the most experienced jump roper — this program begins at a very basic level and progresses throughout the month. And if you’re wondering exactly what a short jump rope routine will do for your body, you’re in for a pleasant surprise! Jumping rope can have some terrific health benefits. One study found that just ten minutes per day is as beneficial as thirty minutes of jogging. That’s right — you can get the same amount of exercise in just a third of the time!

Duration of program: 30 days

Duration of individual workout: 5 minutes

Frequency: Every day

What the program targets: Endurance, fat loss, muscle building

Level of difficulty: Beginner

How to know if you’re ready for this program: Most people interested in getting into shape would find this beneficial. Truly, you really just need to make sure you don’t suffer from any knee, foot or ankle pain. But if you do, the Jump Rope article where you can find the workout has a couple mobility videos for your shins and ankles. You can check them out here.

Necessary Equipment: As you may have guessed, you’ll need a jump rope. Also, a stopwatch or timer so you can keep track of your five-minute sessions.

Fun stat about the program: When you complete the 30-day program, you’ll have done a whopping 150 minutes of jumping rope! And again, at just 5 minutes a day, it’s perfect for putting at the tail end of a workout so you can finish strong.

By the end of this program: You’ll be able to complete up to 5 minutes straight of the “skier”-type jump rope. Definitely one of the more difficult variations for beginners!

[Note: If you are a more advanced jump roper already, check out the page anyway for some videos of some very challenging routines. They’ll surely be enough to push you to your limit!]

Calisthenics for Beginners: A Complete 8-Week Workout Program

Overview:

Our Calisthenics for Beginners program is the perfect starting point for anyone just getting into fitness, or someone that hasn’t been active for quite some time. You can use it as a segway into our more difficult programs when you’re finished.

This program is going to teach you the basics of bodyweight exercises. If you’re intimidated by the pull up or worry about being able to do a push up correctly, this is a great place for you to start. The program moves progressively through three different levels, each getting more challenging than before. Each workout also includes warm up and cool down exercises so your body is ready for the next day’s challenge.

Duration of program: 8 weeks

Duration of individual workout: Approximately 20 minutes

Frequency: 5 days a week

What the program targets: Muscle building, strength building, endurance building

Level of difficulty: Beginner

How to know if you’re ready for this program: As it’s another beginner program, we only suggest you make sure you’re healthy enough for physical activity. If you have any health issues that could prevent you from exercising safely, the program may be too intense for you.

Necessary Equipment: This is an 8-week program, and there are a few exercises that will require some equipment (most of which can be found in your typical home):

• Chin up/pull up bar
• A chair or other elevated surface
• Physioball or other soft surface approximately 1’-2’ off the ground for reverse dolphin kicks
• Parallel bar approximately 3’-4’ off the ground for Australian pull ups (can also use the end of a table)
• Full-size towel for towel rows

Fun stat about the program: Do you want to improve your ability to do push ups? Well, by the end of the 8-week program, you will have completed over 600 push ups of various types!

By the end of this program: You’ll have a solid foundation of basic calisthenics movements and will be ready to move on to some of our more challenging programs in just 8 short weeks. You should be able to execute the standard push up with no issues, as well as other basic calisthenics maneuvers like the body squat. And you may be even get your first pull up in this program!

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The post What’s the right workout for you? appeared first on Body Weight And Calisthenics Exercises & Workouts.

Today, we have a very fun, unique push up challenge for you. It’s sure to push you to your limit, get you a great workout, build solid muscle throughout your upper body, and maybe even get you feeling closer to nature — yes, really!

That’s because this workout is going to be focused on a number sequence that dates back over 800 years. If you’re a mathematics buff, you may have heard of this before. It’s called the Fibonacci numbers, and you’ll be utilizing them to blast your chest, triceps, shoulders, and core.

This can be a stand-alone workout for your upper body, or added to the end of a workout if you want to really challenge yourself as you finish your day’s routine. The Fibonacci 100 Push Up Challenge should take around 10-15 minutes to complete, depending on your skill set. It’s a calisthenics workout, so there is no additional equipment required, other than your own body.

Remember, make sure you download the Fibonacci 100 Pushup Challenge workout sheets to your phone or computer for FREE — By Clicking the button below…

Download the Fibonacci 100 Pushup Challenge Workout Sheets Here (FREE) <==

What are the Fibonacci numbers?

The origin of the Fibonacci numbers are most commonly attributed to Leonardo of Pisa, who in 1202 published the book Liber abaci. At the time, it was the most influential book on mathematics throughout Europe.

In Liber abaci, Leonardo of Pisa–known simply today as Fibonacci–proposed the following problem about how quickly rabbits could breed in ideal circumstances:

Suppose a newly-born pair of rabbits, one male, one female, are put in a field. Rabbits are able to mate at the age of one month so that at the end of its second month a female can produce another pair of rabbits. Suppose that our rabbits never die and that the female always produces one new pair (one male, one female) every month from the second month on. How many rabbits could be produced in one year?

Now, don’t worry, we’re not going to get too deep in the weeds with mathematics. The important thing we want you to take away from this is the sequence that developed from the math problem’s solution:

1, 1, 2, 3, 5, 8, 13, 21, 34, 55…

Those are the “Fibonacci numbers.” They’re characterized by the fact that every number after the first two is the sum of the two preceding ones (1+1=2; 2+1=3; 3+2=5; and so on).

Fibonacci in Nature

Now, we told you that this number sequence could help you feel a closer energy to nature. What exactly did we mean by that?

Well, the Fibonacci numbers can actually be found throughout nature, in ways you’ve probably already seen but never realized. You can find them in biological settings such as the florets on a sunflower, the fruitlets on a pineapple, and even the pattern of waves crashing in the ocean.

You can find the Fibonacci numbers in a specific “bee ancestry code,” and even in human nature! It’s been found that the number of possible ancestors on the X chromosome inheritance line at a given ancestral generation also follows the Fibonacci sequence.

Now, what does all of that have to do with your workout?

Well, not a whole lot, strictly speaking. However, it’s a pretty interesting sequence that is found all around the world, and indeed, the universe. You can find it in more places than you would expect… including a push up workout!

Using the Fibonacci numbers for this challenge

Just like in nature, we’ll be using the Fibonacci numbers to build off one another to create something greater. In this workout, you’ll be doing five different push up variations to get a fantastic workout that is going to work some of the most critical parts of your upper body. After all, there are plenty of different types of push ups, so we don’t want to focus on just one.

Now, when you are doing each of these exercises, you’ll be performing them in the Fibonacci sequence in six consecutive rounds. So for each type of push up, the rounds will look like this:

1, 1, 2, 3, 5, 8

So that adds up to 20 push ups for each variation, totaling 100 push ups.

The exercises in this workout

Below are the 5 types of push ups you’ll be performing, as well as the primary muscles used for each of them.

One thing to keep in mind is that, although they’re not the primary muscles being used, your core is used as a stabilizing muscle for every type of push up. So just because you won’t be doing any planks or sit ups in this workout, that doesn’t mean you won’t be getting your abdominals, obliques and other core muscles involved. That’s what makes push ups so great — they’re all-inclusive!

Also, be sure to download your workout sheet for the Fibonacci push up challenge to keep handy with you!

Standard push up

Muscles targeted: Pectoralis major (chest), deltoids (shoulder), triceps

The traditional push up is correctly executed when the body is straight and aligned, and there is full extension in the push up. We recently published an article on the most common mistakes made when doing push ups. Take a look if you need a reference point!

Pike push up

Muscles targeted: Deltoids (shoulder), triceps, upper and lower trapezius (back)

This variation is great for your shoulders. It differs from the standard push up, because your hips will be in the air, above your head (your body should look like the letter ‘L’). Your feet should be shoulder-width apart, or slightly wider for balance. Even though your butt is in the air, your back should be straight and not arched. Lower your head down to the floor by bending at the elbows, shifting your weight to your shoulders. Return to the starting position.

Wide push up

Muscles targeted: Pectoralis major (chest), triceps

This is similar to the standard push up. The key difference is you’ll be placing your hands wider than shoulder-width apart. This activates even more of your chest muscles than the standard push up, but be sure to use full extension to get the most out of the exercise.

Diamond push up

Muscles targeted: Triceps, pectoralis major (chest), deltoids (shoulder), upper trapezius (back)

For this variation, spread your fingers apart and bring your hands all the way in toward your chest, so that your index fingers and thumbs are touching. The closer together your hands are for a push up, the more the exercise will work your triceps and back. Lower your chest down to the ground by bending at the elbows. Make sure you get your chest as close to your hands as possible for full range of motion. Push back up to starting position, which will activate your tricep muscles.

Plyometric push up

Muscles targeted: Pectoralis major (chest), deltoids (shoulder), triceps

When performing the plyometric push up, make sure you have a soft surface on which to place your hands (grass or carpet should do the trick). The reason is because with the plyometric push up, you’ll actually be explosively pushing up so that your hands leave the ground. So you’ll need to use a lot more energy to push your body weight with enough force that you’re able to get your hands off the ground. It’s a great muscle-shaping exercise!

Put it all together

Again, we’re going to be sequencing our reps in the form of the Fibonacci numbers. You will complete all the sets for one exercise before moving on to the next. Rest as little as possible between sets to keep your heart rate up (no more than 5-10 seconds).

The entire workout should look like this:

Standard push up: 1, 1, 2, 3, 5, 8
Pike push up: 1, 1, 2, 3, 5, 8
Wide push up: 1, 1, 2, 3, 5, 8
Diamond push up: 1, 1, 2, 3, 5, 8
Plyometric push up: 1, 1, 2, 3, 5, 8

100 push ups adds up fast, doesn’t it? Maybe you never thought you’d be able to do 100 push ups in one workout, but this is a fun, challenging way to get there. And with the different push up variations, you’ll be working out a lot of the major muscle groups of the upper body, not just the chest.

Looking to challenge yourself further?

Well, the Fibonacci numbers don’t end at 8. They go on in perpetuity, and the next number in the sequence is 13. So if you want to crank the dial on this workout way up, add a set of 13 after your set of 8! It would look like this:

Standard push up: 1, 1, 2, 3, 5, 8, 13
Pike push up: 1, 1, 2, 3, 5, 8, 13
Wide push up: 1, 1, 2, 3, 5, 8, 13
Diamond push up: 1, 1, 2, 3, 5, 8, 13
Plyometric push up: 1, 1, 2, 3, 5, 8, 13

That adds up to a whopping 165 push ups — you won’t be able to pick yourself off the floor after that!

Have fun with this challenge and be sure to push yourself. If you have any questions or comments, let us know below!

The post The Fibonacci 100 Push Up Challenge appeared first on Body Weight And Calisthenics Exercises & Workouts.

Testosterone is a word that gets thrown around a lot. You know you need it… but do you know why? And do you know what helps build sufficient testosterone levels?

Today, we’re going to show you how to easily boost your testosterone by providing an easy-to-follow, five-step routine for you to implement over the next 30 days. This is something you’ll be able to incorporate into your daily life without any major effort or change to your normal routine. Just a few little tweaks to your day-to-day activities can make all the difference in getting your testosterone up to optimal levels.

We’re going to be focusing on six areas of daily activity to increase your testosterone: reducing stress, staying hydrated, eating properly, exercising correctly, utilizing good posture, and sleeping in the ideal environment.

Why Testosterone is Important

Now again, you may know your body needs adequate testosterone, but you may not know why.

Well, testosterone is a critically important hormone that plays multiple roles throughout the body. From the National Institutes of Health:

“In men, it’s thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.”

Testosterone regulates everything from skin and body hair to your circulatory system. And having low testosterone (commonly referred to as Low T) can cause low libido, depression and energy. Low T can also contribute to weight increase, trouble concentrating and is even linked to a higher risk of death from heart disease.

It’s important to understand, though, that testosterone is not just a male issue. Although women need testosterone in much smaller amounts, it’s still important their levels are kept where they ought to be, in order to keep their mood, energy levels, sex drive and bodily functions working smoothly.

So basically, whether male or female, your body needs testosterone in order to function throughout the day in a variety of capacities.

Remember, make sure you download the 30 Day Testosterone boosting Challenge daily log sheets to your phone or computer for FREE — By Clicking the button below…

Download the Testosterone Challenge Daily Log Sheets Here (FREE) <==

Why Your Testosterone Levels are Low

Testosterone production begins for males as early as seven weeks after conception. During adolescence and puberty, production of the hormone surges, peaking in the the late teens and early 20s.

The trouble is, It’s natural for testosterone levels to begin dropping by about one percent each year, beginning at age 30. So even if you’re a basically healthy, active guy, once you say bye-bye to your twenties, you’re fighting your own genetics.

And it actually gets worse. Men today have significantly less testosterone today than just a couple decades ago. There’s strong evidence to suggest this is due to a higher obesity rate, more stress, less physical activity and poor diet.

However, that doesn’t mean your testosterone levels are a lost cause. If you’re looking to right the ship and recapture the energy you had back in your physical prime, there are options. And that’s what we want to help you with today.

Easy-to-Follow Routine for 30 Days

We’ve mapped out a very simple, attainable routine for you to follow, which will help you put a stop to decreasing testosterone and naturally boost your levels back to where they need to be in order for you feel ready to tackle everything life has to offer.

If you follow this routine for 30 days, you’ll definitely feel a major change in your energy levels, all due to your increased testosterone. So for that reason, we’ve created an easy to download sheet for you to use, in order to keep you on track. Be sure to download your 30-Day Testosterone Boosting Routine Now!

1) Drink 8 Glasses of Water a Day

It’s probably no surprise to you that your body needs water throughout the day. But proper hydration is actually essential for regulating testosterone levels as well.

When you don’t drink enough water, your endocrine system will slow down and decrease production of vital hormones — HGH, dopamine and, you guessed it, testosterone.

Now, the important thing to remember is that 8 glasses is not the magic number for everyone. We all have different bodies of different sizes and therefore need different amounts of water to stay hydrated. 8 Glasses is a great place to start, but you may need more (or less). The best gauge is by observing your urine color to determine how much water you need.

2) Eat a Handful of Walnuts Every Day

Walnuts, like many other types of nuts, are a great source of zinc, B vitamins, protein, selenium, and other essential compounds needed for testosterone creation. They’re also filled with healthy fat that provide the cholesterol that cells need to produce testosterone.

Grab a handful of these delicious nuts to get your levels where they should be. Other viable options are brazil nuts and almonds.

3) Perform a High Intensity Interval Training Workout

High Intensity Interval Training, better known as HIIT, is a workout variation we’ve covered before. If you’re unfamiliar, HIIT is a way to maximize your time working out by performing multiple, high-intensity exercises at once. By using short bursts of intense exertion followed by little to no rest during an exercise session, you not only get a great workout in a small amount of time, but you can also boost your testosterone levels!

Studies have shown that a HIIT workout produces a more pronounced turnover of “free testosterone” than typical “steady state endurance” exercises.

Looking for a great HIIT workout? We list 6 of the best from around the web right here. As you’ll see, you can get a great workout that can take as little as four minutes — yes, really!

4) Strike a Power Pose for Two Minutes

When you think of a typical “alpha male,” do you think of a shy guy with bowed shoulders, hunched over and looking unsure about himself? Of course not! They’re always standing in assertive positions letting people know that they are in charge.

That’s because these guys all have high testosterone levels, and research suggests the way you carry yourself can affect how much testosterone you produce. Two groups from Colombia and Yale University found that you can raise your testosterone by 20%, just by adopting certain “power stances.”

So for two minutes a day, get into one of those power poses. Stand tall with your back straight. Put your chest out, shoulders straight, hands on hips like you mean business. Two minutes of this will shoot your testosterone and make you feel more in charge.

5) Sleep for 8-10 Hours a Day in a Pitch Black Room

You know you need a good night’s sleep in order to feel energetic, focused and ready to tackle the day. But did you know that your body needs quality sleep in order to produce testosterone?

It’s true. A study conducted from 2003-2009 found that male participants who were sleep deprived saw their testosterone levels drop by up to 15 percent. The typical decrease due to normal aging in men is only 1-2 percent.

8-10 hours of sleep is the amount you’ll need to produce testosterone at the normal rate. But the sleep needs to be as uninterrupted as possible — that means no TV, no music, and the room should be kept as dark as possible. So if you need to overcome a fear of the dark in order to do this, make it happen!

Remember, make sure you download the 30 Day Testosterone boosting Challenge daily log sheets to your phone or computer for FREE — By Clicking the button below…

Download the Testosterone Challenge Daily Log Sheets Here (FREE) <==

Wanna Get Hardcore?

So you think you’re up for a real challenge? Because there are other ways you can build up your testosterone levels throughout the day. They may take a bit more time and effort, but they’re all proven methods. If you’re serious about having the vitality and energy you had in your 20s, you’ve got to try these in addition to the above 30-day routine.

Spend an Hour a Day Doing Something You Love

It’s no secret that stress lowers testosterone. And the effect is almost immediate. Stress triggers an increase in cortisol, a hormone in the body associated with interruptions in sleep patterns. And as we’ve discussed, poor sleep results in depletion of testosterone.

How best to counter this? Well, how about spending some time doing something you love? It could be cooking, reading, gardening… even something as simple as watching your favorite TV show. How does this work?

“A hobby is helpful because it gives another outlet to feel good, relaxed, and confident,” says therapist Diana Evans Berman, LMFT, LCSW. “Stress often comes from feeling out of control.”

So grab the paintbrush, the checkers board or the remote control — your body will thank you.

Cut out the Sugar

As if you need another reason to cut high-sugar junk food from your diet, past research shows that high levels of insulin, the hormone primarily secreted after eating, is related to low testosterone levels.

And a recent experiment showed a significant change in testosterone levels following an administration of glucose (sugar).

If you sweep your kitchen of cookies, cakes and candies high in sugar, and instead opt for snacks that are low in sugar, your body will be able to build testosterone much more easily.

Looking for some ideas on healthy alternatives to junk food? Here’s an awesome article outlining 33 Healthier Ways to Satisfy Your Sweet Tooth.

Watch Your Favorite Team (Win)

This last one is for the die-hard sports fanatics out there. Next time your significant other gives you grief about constantly watching your favorite team on TV, let them know you’re just trying to take better care of yourself.

That’s because research from Georgia State University has found that men who watch their favorite teams compete experience the same type of testosterone boost as the players themselves.

Now, here’s the important thing: if your team is having a tough time stringing together victories, this may be a lost cause for you, because the surge in testosterone only occurs if your team wins.

That may be a tough pill to swallow (looking at you, Browns fans). While the study found levels of testosterone did rise in highly dedicated fans just by anticipating the upcoming game or match, overall testosterone levels increased about 20 percent in fans of winning teams and decreased about 20 percent in fans of losing teams.

So if you’re pretty confident your team has a good chance of winning the upcoming game, tune in — your testosterone will jump so much, your body will think you caught the winning touchdown pass.

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So, you’re working out. You’re on what we like to call your “fitness journey” and staying committed to it. The exercises are consistent, and you aren’t just going through the motions. You’re pushing yourself. After every workout, the sweat is just pouring off of you. Great job!

So why aren’t you getting the results you want?

The truth is, this has happened to all of us at one time or another, so you are certainly not alone. Unfortunately, though, this is the point early on when a lot of people tend to give up. They feel like if they aren’t seeing progress, they probably never will, and they throw in the towel.

What we want to do today is identify why exactly you’re not reaching your fitness goals.

Now, there are a lot of possible reasons as to why you haven’t achieved the level of fitness — or the body — you’re wanting. So below are some likely explanations that you may not have even thought about.

One thing to note: it doesn’t matter what your method of exercise is. Whether you’re doing pure cardio, training with weights, or using our preferred method of calisthenics, these are applicable for just about anyone. Check out these overlooked reasons you’re not reaching your fitness goals, and let us know if you have any questions or comments below!

Reason #1: Not Getting Enough Sleep

We thought we’d start here because this is something we recently highlighted in another article. That was about testosterone and how to maximize your body’s ability to produce it. We mentioned a study that found male participants who were sleep deprived saw their testosterone levels drop by up to 15%, much higher than the average annual decrease of 1-2% for men over 30.

And that has a lot to do with the results you want to see in the mirror following a workout. Testosterone is a hormone directly linked to both muscle mass and strength.

Beyond that, the quantity and quality of the sleep you get is critical for your fitness. Sleep regulates mood, and we all know what it feels like to plan to workout all day, only to find yourself lacking the drive and motivation to do so when the time comes. Not to mention, a lack of sleep means you’re more likely to crave unhealthy snacks in a way very similar to the “munchies” marijuana users experience. Needless to say, that is detrimental to your fitness journey.

And speaking of food…

Reason #2: Rewarding Yourself with Food

Alright, you cranked out a great workout. Nice work! Your muscles are aching and you are really feeling the burn. Now, time to find something to eat.

Well, after all that grueling exercise you just did, a burger and fries wouldn’t be so bad, would it? After all, you’ve earned it! No harm in rewarding yourself with a little treat!

Not so fast. This is one of the major ways people can sabotage their own fitness goals. One meal of junky, unhealthy food can undo multiple workouts. Let’s say you did an hour of intense aerobic training. That’s enough to burn 480 calories. That’s awesome, but that burger and fries meal can carry around 1,190 calories.

Stop rewarding yourself with food. Use something else to incentivise yourself to exercise (like the reward of exercising itself). Using junk food is like taking one step forward and two steps way back.

Reason #3: Counting Calories, Ignoring Sugar

So let’s say you aren’t rewarding yourself with food, and doing your best to keep your diet in check. You keep track of everything you eat and at the end of the day, when you tally it up, you’re right at (or maybe even below) your daily caloric needs. For reference, that’s about 2000 calories a day for the average woman, and 2500 a day for the average man (that’s just for reference — there are a lot of factors to determine what you personally should consume).

That being said, there are still people who carefully follow their caloric intake and don’t see the results they want. And that’s because calories don’t tell the whole story.

Many trainers and nutritionists agree, that just as (if not more) important than calories is the amount of sugar you’re consuming per day. Sugar contains two molecules: glucose, which is vital to life and produced naturally; and fructose, which is not part of metabolism and not produced by humans.

Too much sugar means the fructose gets metabolized by the liver, where it’s turned into fat and then secreted into our blood.

And trust us, it’s way easier to go over your daily sugar allowance than your daily calorie allowance. Sugar is added to just about everything these days, and it can be difficult to maintain a diet under your recommended daily value (which is 37.5 grams for men; 25 grams for women).

That doesn’t mean it can’t be done, though. It just takes a little bit more work. If you have a nutritionist, talk to them about your diet, and look into the foods you bring into your house to make sure they won’t hold you back from getting the toned body you’re looking for.

Reason #4: Working Out TOO Hard

This one falls under the category of “too much of a good thing.” Yes, even exercise has its limits. And if you go too far past them, it may be difficult for you to get your ideal body.

Now, this may sound contradictory to the “keep pushing yourself, don’t give up” mentality you normally hear (including from us), but there is a difference between “giving it your all” and “giving more than your body can handle.”

See, your body doesn’t build muscle while it’s working; it builds muscle while it’s resting. So working out every single day doesn’t give your body the time it requires to recover and create hypertrophy (muscle growth).

That doesn’t mean you can work out for one day, take the rest of the week off and expect to see results. Again, it’s all about balance. Find that sweet spot where you’re pushing yourself while giving your body the downtime it needs, and it will reward you with strong, jacked muscles.

Reason #5: Sitting All Day

An article we did a while back showed some cool alternatives to the sitting desk. The reason we wanted to introduce these options is because, frankly, sitting has some wholly unwelcome side effects. It’s no wonder sitting has been dubbed “the new smoking.”

The Mayo Clinic reports extended sitting throughout the day is linked to death from cardiovascular disease and cancer. In addition to that, long periods of sitting is connected “with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels.”

And in case you were thinking “No big deal, I’ll just compensate with an extra-intense workout,” no such luck: The Mayo Clinic says a few hours of moderate or even vigorous exercises a week aren’t enough to offset these risks. So even if you’re using one of our fat-shredding Tabata workouts, too much time plopped on your keester is enough to make all that hard work for naught.

The alternative is simple: more movement throughout the day. Don’t spend too much time in front of a TV or behind a desk. A few breaks of walking and stretching out your body can make all the difference. Anytime you finish an email, or reach a commercial break, take a stroll around the office or house. It’ll get your body used to the idea of moving, so you can continue climbing toward your goal.

Now, if you do all of these things, and still don’t have that cut, lean, muscular look you’re working so hard to get, you probably feel pretty discouraged right about now. Well, we’ve got one more reason for you to consider, and it’s probably the most important one…

Reason #6: You Actually ARE Reaching Your Fitness Goals

Whoa, we really pulled a fast one on you there, eh? But what exactly do we mean?

It’s simple. You could be doing everything right: getting enough sleep, watching your caloric/sugar intake, allowing your body to recover AND keep your lounging around to a minimum. So what gives?

This is probably the toughest reason for people to accept: we all have different bodies that change in different ways in different speeds. You may be on a fitness journey with a friend and you notice they’re seeing results much faster than you.

Studies have found that different physiologies lose weight faster than others when exposed to low-calorie diets. The same goes for exercise, too — specific genes have shown to be more adaptive to workout regimens than others.

It’s not fair; it’s just genetics.

Does that mean you should just throw in the towel? Heck no! As we’ve said before, you cannot compare your fitness journey to anyone else’s. That’s critical. You can only compete against yourself, by being better than you were the day before.

It’s called your fitness “journey” for a reason. There are ups and downs, peaks and valleys. You’re bound to run into roadblocks. Heck, you may feel like you’ve hit one before you’ve even had a chance to get started. But we know you can get there. And we want to help you. And identifying some of the lesser known culprits holding you back from achieving your goals can be a big step.

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