Categorized as: Health

Peanut Butter Cup Chia Seed Pudding

  PEANUT BUTTER CUP CHIA SEED PUDDING ____________________________________________________________________________________ Are you like for a powerful, nutrient dense, great tasting meal or snack without all the calories, and bad sugar?  Well here is one of coach Heathers delicious favorites!     ____________________________________________________________________________________ Chia seeds: might be tiny, but boy do they pack a ton of nutrition! In a one ounce serving, you get 11 Read more [...]

Zen To Dynamic Stretching

Editors Note: This is a contribution from Sergeant Michael Volkin, best-selling author of military books and inventor of Strength Stack 52 bodyweight fitness cards.

It’s been three months, you’ve been hitting the gym routinely and you can’t see or feel any difference in your physique. So what you do is search the internet for some magical new workout routine that will help break this plateau; some possible workout secret that’s been posted to a blog that has somehow eluded you all these years. Stop what you’re doing now and pay attention.  What I am about to show you may not seem exciting or interesting, but could be the one aspect standing between you and making progress in the gym.

I am about to say a word that you have heard before but haven’t really paid attention to. That word is stretching. I am not talking about the stretching your grandparents used to do; I am talking about dynamic stretching. Dynamic stretching before a workout has many benefits such as increased flexibility and range of motion, improved cardiovascular capacity and core strength, and yes even increased strength and power.  The static stretching you do is fine after a workout, but before a workout it actually has been proven to decrease muscle performance. On the other hand, dynamic stretching before a workout has been proven to improve muscle performance.

If you are an athlete, pretend to be one, or just want to look good in the mirror, it is essential that dynamic stretching be a part of your workout routine. Your workout should be divided into 4 phases:

Phase 1: Active warm-up (example: 5-10 minutes on an elliptical machine)

Phase 2: Dynamic stretch (example: use Tee Major’s excellent routine)

Phase 3: Workout routine

Phase 4: Static stretching (example: use BuiltLean.com’s routine)

So let’s focus in on Phase 2. Ideally, a dynamic stretch routine should take about 10-15 minutes. However, there is no harm in taking 15 minutes or longer to do dynamic stretching. Tee Majors dynamic stretch routine describes many examples of exercises, but I’ll describe a couple below for you diehards who are on your way to the gym for a tough leg workout.

Monster walks Stand in place with your feet hip-width apart. Keeping your knee straight, kick your left leg up reaching with your right arm out to meet it as you simultaneously take a step forward. As soon as your left foot touches the floor, take two steps and repeat the movement with your right leg and left arm. Alternate back and forth.

Spiderman with extension Drop into a push-up position with your hands under your shoulders.  Drive your right foot up and place it flat on the ground outside your hand. Rock back onto the heel of your right foot and elevate your toes into the air.  Walk your hands forward until you are back in a push up position and repeat on the opposite side.

There you have it, two quick examples of dynamic stretches you can incorporate in your workout routine today.

—————————————-

Please consider Subscribing to our free articles and checking out our new eBook ‘All About Fitness’ for more ideas on building a lean athletic body! If you enjoyed this article please Tweet about it.

The Wolverine Workout

Editors Note: This is a contribution from Sergeant Michael Volkin, best-selling author of military books and inventor of Strength Stack 52 bodyweight fitness cards.

So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options, you can hire his extremely expensive fitness trainer Mike Ryan or you can build your own workout program based on advice from Mr. Ryan. If you are interested in the latter, read on.

Mr. Ryan really got Hugh cut for this movie. The keyword here is cut. To look really great with your shirt off, adding muscle mass is only half the battle, in fact, less than half if you ask the ladies. An impressive looking body starts with well defined muscles, so follow this workout program to get some impressive muscle definition.

Ripped looking muscles start with workouts with compound movements that have high reps and good form. Forget about trying to lift as much weight as you can in 6 reps. For each set listed below, you should lift to failure with 15 reps without jeopardising form.  You are going to perform compound exercises, which are movements that require more than one joint and more than one muscle group. If you don’t know how to perform an exercise properly, simply search for it online or go to a reputable website and watch a video of the exercise being performed.

Warning: this workout program is not easy; please use a spotter to ensure you can perform each exercise to failure.

Day 1- Chest and Triceps

10 minutes of cardio

CHEST

3 sets of 15 – Incline cable flyes, draw and perform 2 Strength Stack 52 cards after each set

3 sets of 15 – Flat barbell bench press, draw and perform 2 cards after each set

3 sets of 15 –Decline dumbbell bench press, draw and perform 2 cards after each set

TRICEPS

3 sets of 15 – Close grip flat barbell bench press, draw and perform 2 Expansion Pack cards after each set

3 sets of 15 – Dips, draw and perform 2 cards after each set

3 sets of 15 – Skull crushers, draw and perform 2 cards after each set

End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.

Day 2 – Legs (yes guys, legs, don’t skip them or you’ll look like an orange on a toothpick)

10 minutes of cardio

LEGS

3 sets of 15 – Barbell Squats, draw and perform 2 Strength Stack 52 cards after each set

3 sets of 15 – Leg Press, draw and perform 2 cards after each set

3 sets of 15 – Hack squats, draw and perform 2 cards after each set

End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.

Day 3 – Rest

Day 4 – Back and Biceps

10 minutes of cardio

BACK

3 sets of 15 – Wide grip pullup, draw and perform 2 Strength Stack 52 cards after each set

3 sets of 15 – Bent over barbell rows, draw and perform 2 cards after each set

3 sets of 15 – Chin Ups, draw and perform 2 cards after each set

BICEPS

3 sets of 15 – Hammer curls, draw and perform 2 Expansion Pack cards after each set

3 sets of 15 – Standing barbell curls, draw and perform 2 cards after each set

3 sets of 15 – Close grip chin ups, draw and perform 2 cards after each set

End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.

Day 5 – Shoulders & Traps

10 minutes of cardio

SHOULDERS

3 sets of 15 – Dumbbell military press, draw and perform 2 Strength Stack 52 cards after each set

3 sets of 15 –Barbell upright rows, draw and perform 2 cards after each set

3 sets of 15 –Seated Arnold press, draw and perform 2 cards after each set

TRAPS

3 sets of 15 –Shrugs, draw and perform 2 Expansion Pack cards after each set

End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.

Day 6 – Rest

Day 7 – Perform one hour of cardio

You can perform this workout program 4-6 weeks in a row until your body adapts. Then, you will need to change routines. Each week you complete these exercises, use more weight than you previously did.

Also, eating properly is extremely important.  The meal plan Hugh Jackman did in conjunction with his workout goes beyond the scope of this article, but you can check out his meal plan here.

—————————————-

Please consider Subscribing to our free articles and checking out our new eBook ‘All About Fitness’ for more ideas on building a lean athletic body! If you enjoyed this article please Tweet about it.