Posts Tagged ‘faster fat loss’

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Sometimes simple is better. Don’t get me wrong, I love complexes, difficult moves that I need to learn to master and so-on. However, there are days that it just isn’t there and I need something that is challenging, helps me burn calories and is fun to do. That is where the kettlebell swing comes into play. It is probably the easiest to perform but an extremely effective move that gets the job done on those days.

 

 

 

This week’s workout is a few different ones all based on that move, so enjoy and get workin’!

The Walker Swing workout:

 

 

Choose your level and have fun with this awesome workout.

 

 

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The I walk the line workout:

 

If you have 2 kettlebells this will  turn you into a torch of calorie crushing goodness!

The undertaker Kettlebell swing workout:

This one is still one of my favorites, enjoy it !

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Kettlebells are a very useful fitness tool to help someone achieve higher levels of fitness, movement quality and many other fitness related qualities. Now there are some drawbacks to using kettlebells.

 

 

One of them is if you are a person that doesn’t have the discipline to pay attention to your technique as you workout, they will end up possibly exposing your issues with movement by pulling you around.

 

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Lately I have been using moves and complexes that demand good movement with those who can do so as well as my own training and the results have been phenomenal!

 

 

 

This week’s complex is one of those ones that I put together and now it is your turn to try it out, if you dare!

 

 

 

Weekly Kettlebell Workout: A Complex, Complex Part 2

 

 

 

Check out the video below for and explanation and demonstration:

 

 

 

 

 

 

 

ONCE AGAIN WE HAVE YOUR GUIDELINES FOR SUCCESS.

 

 

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

 

 

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Lately I have been training a lot of what some may call strength-cardio, wherein the goal is produce force (not maximum) while keeping my heart rate in the aerobic training zones. Now, if you have been following this blog and my post on Facebook, Instagram and Twitter (which you can access from this blog.) you know that there many huge benefits that one can get form training in this zone; from heart-health, stress management, recovery form difficult training and so many other great things.

 

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So being the wise investor in my health and fitness that I am, I have by collecting these benefits plus some strength work. This is one of the workouts that I have been using with myself along with my ion person and online clients. It is a challenging but reasonable workout that will make you and heart happy with its outcomes!

 

This workout is done by doing the following:

Finding a challenging weight that doesn’t take you into anaerobic training and that you can do for 10 to 20 minutes.

Then do 8 to 10 reps per side, keeping your heart rate between 130 and 150 beats per minute.

Keep it going for 10 to 20 minutes

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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Since the inception of this program, I have tried to offer as much of as a periodization that one could do without the doers not working directly working with me. So you may that the last few sessions have had a focus of cardio or aerobic training. However, as with anything, everyone needs to take time off from an approach to recover and get ready to kill it in that area again. So this week ‘s workout has a strength emphasis with the goal of getting you stronger in the overhead press.

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Everything that you need to know is in the video below. Take a few minutes to learn how to do this workout and get strength results!

 

 

 

 

 

 

 

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

My Online coaching program is back, Click here to see if you are candidate for it.

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The full pistol or one leg squat is an advanced movement pattern that many would love to progress into and some even train to do. But somehow they never seem to be able to do it or if they do, it looks terrible and may lead to an injury at some point if they keep doing it that way. In light of that fact the goal of this post is to give you my reader some correctives to help you in your journey to a full pistol and to help those with ugly form improve their technique.

The few things that I will cover in this post are a few things that I have seen in my time coaching this move with clients and even in myself. So as always, try the move in this case the pistol, then do the specific corrective and then re-test the move again to see if it improved.

As with any move that involves this much complexity there are any number of things that could go wrong that can negatively affect this move. These qualities are: mobility, especially of the ankles and hips. There is also a need to master breathing specifically power breathing as well as ab strength. Finally, if none of those help it could be a motor-control thing and some re-patterning and regression of the drill could help take care of that as you work on improving this advanced squat.

Mobility:

Ankle:
Having a tight or restricted ankle can lead to poor pistol performance, in things such as: moving too much through your lumbar spine to make up for your ankle restrictions and or ending up on your toes and having a wobbly and later on a painful knee.

Below are some drills that you can use for your ankle to see if it helps you overcome this mobility deficit in your ankle if that is a problem for you.

In addition to these drills Goblet squats and practicing your pistol with a plate under your heel could help with this problem as well.

Hip flexors:
Tight and overactive hip-flexors can lead to crappy pistol technique. Use these two stretches and activation drills below to deal with this problem and then once again re-pattern the move with low reps and better form.

Tension:

Another important component of this move is the ability to create your own stability using an ab brace, power breathing and muscle tension. This increases your control and strength throughout the move and of course as you train this move, to decrease your usage of this ability to progress. The video below shows you how you can use the plank to develop this quality and increase your strength.

Ab strength:
Ab strength can be very helpful in owning this movement pattern as well as deep core stability. Use these two moves below to help build both in your program. I recommend doing the half-kneeling chop and lift as a warm up and the ab drills in your workout.

Counter balanced pistol:
Adding a counter balance on your pistol is a great way to help develop better form as you practice and it if you have a long femur, it could help you be able to do this move as well.

Heel lift:
If you have a bit of restricted ankle or lack core stability this regression can help you with being able to learn and earn this move. Watch the video below for demonstration of both.

Door pistol: 
this is one of my favorite drills to help my students achieve their full depth without overlying on an external help. This also requires that you create tension as a means to progress.

Box pistol:
this is another simple progression to build strength specific to the move and to pattern it as you train.

The next few moves are designed to help you build strength for the full pistol. Take a look at them and utilize them to help you build the force needed to help you get through the bottom to the lock out of the squat.

Step ups for pistol strength:

Split squats:

front squats:

You now have a good amount of information to work on and to develop the pistol. Get to work on it, try a corrective and then see if your form get better and stronger as you go along. I would almost recommend to get a friend or coach to watch you as you train and if you can’t do that, then you can video yourself to make sure that you are on pace to develop a pistol squat with good form for longevity and performance.

Perfection is an interesting concept, we all realize that we are not it if you are in touch with yourself and if you do think that you are you are deceived and possibly very insecure. Now the realization that you are imperfect should not leave you feeling powerless and hopeless, in fact it should make you excited for the endless possibilities to learn, grow and improve in all areas of your life from: relationships, career and so-on. I will be the first to acknowledge that learning new stuff isn’t difficult and often painful, but avoiding this truth will lead to you getting nowhere fast and becoming ineffective before you know it. So just to end this rant, seek and pursue perfection. But realize it is out of grasp and even if we did somehow manage to achieve it, how can we really know if it truly is perfection?!

Another idea where people feel that there is a perfect standard is in movement. A lot of times exercise and rehabilitation professional foolishly assume that there is no such thing as perfect movement and try to cram people into their box of ideological fallacy.

This group of people believes that their standard will somehow stop the injuries that happen in people due to poor exercise form and overuse. Yet, their clients are often the most “banged up” and it could be different if they did not assume that everyone should look the same, as well as respecting the law of individual differences.

Now this post is not saying that there are no rules for safety and performance when it comes to training and exercises. It is simply saying that there is safe form not perfect form. The goal of this post is to give you a standard for that form, which is simply, competency as well as some of the consequences of forcing our movement ideals on all. What should be corrected and finally to tie it all together with a bow and send you home being better for it!

As I stated earlier, there is no such thing as perfect movement; however, there is competent and safe movement. Safety comes as a result of not overtaxing a joint in the movement pattern and doing that overtime which could lead to injury in the exerciser. This means that you should have proper mobility and stability in the movement to keep you safe as you do it. The joint by joint concept shown below can help you visualize this as you look at it.


Also here is an example of this concept at work in squatting, the low back should be stable or long, the t-spine needs extension, the hips mobile to get in the best squat for you. You need ankle dorsi-flexion and plantar-flexion to do it well and of course your head shouldn’t bob around like Quagmire!

So in light of the last paragraph, you see the need for things to be move adequately in order to perform this task of loaded or unloaded squatting. If one aspect has an issue, it can lead to overuse in another and an overuse injury somewhere along the chain. If that is the case, our cues are not enough to fix the problem and the problem at hand should be corrected in a way that results in better movement by the individual. E.g. a restricted ankle needs to be mobilized in order to squat better.

In light of those issues that can put the exerciser into a bad position as they train there needs to be allowance for the individuality of the person and their anthropometry as they do any exercise. In fact, there may be things present in the person’s movement patterns that you feel are ugly. But that is how the person is built and just the way it goes and maybe there is a need to switch to different variation of the same move. E.G. dumbbell bench press over barbell.

Now also be aware that there is the possibility that a person may stand a tiny bit uneven in a lower body exercise and also be ok. I would in this case try to correct it, if their movement profile says that they are ok and then be open for feedback from the person as to how they feel while doing the move. If they feel weird or if they have pain there may be a chance that they have two different hip joints (the ball and socket and need to be allowed to be a bit uneven in their stance.

Depth in a move also may vary from person to person and trying to force a person deeper in a move such as a squat may lead to a whole lot of health problems down the road. So have your ideas just recognize that everyone is different and should be treated as such.

In conclusion, I hope that you realize that better is better and not to aim for some false ideal of perfection as you train others if you are a trainer and if you are a fellow no trainer fitness buff, don’t let anyone force you into an uncomfortable or painful position in the name of some outdated philosophy. Be free to do you even if it bothers the anal exercise form person. Take the time to get assessed to see if you have any issues that need correction and practice safe form as you train. Most of all keep on rocking and get fitter as you train to be the very best that you can be!

After training someone for years and spending enough for them to learn and develop good and safe technique; comes the fun stuff. I am extremely fortunate to have a good number of clients that are in that level in their fitness. They have spent time learning and improving their form on the basic exercises and as a result, they are in the position to learn and train the advanced moves. This week’s complex was created for a student that has been with me for years now and is in such a position in his fitness training.

So on his session last Thursday, I taught him the single leg press and we put it into a top secret complex (not any more) which I decided to share with you! Now if you don;t know how to do any of these moves simply substitute it with a the move that you know how to do. (E.G. an overhead press, and or windmill or swing instead of the bent press.

This week’s workout is very intense/difficult and needs to be done in small doses in order to not overreach in our fitness.

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It is done by doing:

2 single leg overhead presses (This move is not a circus mve, it has point, To make the exercise more intense without just mindlessly adding load. It also requires super high tension to do well, so don’t do more than 3 reps!)

5 single bell racked squats

2 to 3 bent presses

Do both sides, then rest to kill it again in the next round!

Now every move with exception of the squat is advanced, so if you need to regress it to a half kneeling press for the overhead press or the regular one and for the bent press a windmill or 1 arm swing. Be smart friends and don’t try to do something that you haven’t learned yet.

This complex requires a lot of tension, which means less reps, sets aand a longer rest in between rounds (2 to 5 minutes). So you can do mobility and or core work in that period,

Enjoy this workout that will both challenge and strengthen you as you do it!

Weekly Workout: The Top Secret Kettlebell Complex.

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!


It is said that strength is the master quality in fitness. I do agree with this statement, in fact in my and many others experience as well as a lot of research shows the need to get stronger in order to get better results from your fitness program. It doesn’t matter if your goal is to jump higher, run faster, burn fat and get lean and so on, strength training has a huge part in make those goals a reality in your life.

This week’s complex acknowledges that fact in more than just lip service, but gives you a clear way to build your strength while helping you maintain power and explosiveness as you train. Oh yeah, did I mention that it will wind you as well!

This week’s workout is uber simple and requires that you use two bells to do it. Now, if you are a beginner you can use one bell but just do the moves and reps on both sides as you work out. (Thanks Captain Obvious!) The moves are: regular continuous cleans into a squat (re-clean each time) then an overhead press followed by dead cleans on each press. This workout should be done in a ladder fashion by doing as many rungs and ladders as you can with good form. (But up to 5 reps on each ladder. (So in other words, do a ladder of 1 to 5 reps., then rest) Your rest period in between ladders should be up to 5 minutes but no less than 2 minutes in between ladders.

Use a bell that you can press 8x in a row to do this workout. If done right it will be a lot of volume and too heavy will not let you do that. But as you know too light won’t do too much for you either!

Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!

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This is sadly the last post of this series on the chin-up and if you read all of them, then you probably can now do a chin or many. If that is the case, could you take the time to let me know at moses@mosescorrea.com, I would love to hear from you about it and to be able to celebrate with you. I know that these principles work. But I could even use a bit of ego stroking sometime! LOL. Also if you weren’t relatively strong to begin with, it may take a bit of time to get to doing chins and that is ok, be patient and build up your strength with the movements and programming points that I gave you and you will. (Then you can also send me an e-mail as well after you do!)

After reading all of the former rants on this move and training it stands to ask the title of today’s post, where do I go from here? That is what this post will answer briefly to help you get some ideas for further progress and not simply going into mindless training. As I always saypointless training is almost pointless.”  (At least from a progress standpoint anyway that is.)

Weighted chins

This is almost a given way to progress your strength in the chin-up pattern, you can pretty much load any part of your body and do a weighted chin. No here is my opinion on this and a good way to progress since you are reading my blog, I would start with a weighted vets or a weight in a back pack first. This will prove to be wiser as a beginner to weighted pulls simply due to physics. Make sure that you are using the irradiation concepts from post #3. (Click here for that) Then progress to a belt after a while and finally with a kettlebell around your foot, this is an easy way to get stronger without adding in load.

Single arm progressions:
If you can’t or don’t like to load your chins, you can simply progress your strength by going into one arm chin progressions.

Here is an example of one such variation:

Better form:
Improving your form is another easy way of developing strength without burning out and is a great idea to prepare your body for the more advanced moves. Also have you ever tried to make your form better on an already difficult move, it is very tough and will quickly make you question your toughness and strength!

Pull ups:
Yet another simple way to progress is to just change up your hand position. If you turn your palms out from in the movement will become harder due to the muscles involved in the move. This is also a good way to find out how much back that you are using in your overhead pulling as opposed to biceps.

Pause reps:
Once again we can make this move more difficult by adding in a pause on the top or bottom in order to remove any elastic energy and to have to overcome the resting inertia with greater force than what you weigh. This is one of my favorite ways to get stronger, because it offers true feedback to your strength levels and gives you a great feeling of satisfaction after you do them. (Well at least for me.)

Endurance:
Strength endurance is another way to progress this move by methodically training to increase your ability to do more chins in a row over time.

Once again these thoughts are not all of the ways to get stronger and to keep making progress in your back work. But there are some ideas to use to further your results in your training. Pick the one or ones that appeal to you as a fitness buff and use them. However, make sure to wave the volume, loads, reps, rest periods and various forms of chins to make sure that you are staying healthy and not injuring yourself in your training. Also take a week or two off from the over time to not create a resistance against to as you train. Think long-term in your training and just short-term ego boost and long-term injury as a result!

I hope that you enjoyed this series. Please take the time to e-mail me your results once again and also, let me know if you want to learn about any fitness topic.  Thanks for the follow friends!

If you read all of this and don’t  know where to start, I can help you by my assessment and training program to start exactly where you need to be to get results. Are you ready?! Click here to get started.

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I have to say that I am constantly inspired by my clients, athletes and followers. I love your feedback, work ethic and determination to do what is needed to get to your goals. You come to each session ready to train and give it your best, you listen when I tell you to make a change and the very best you can to implement it and let me regress your exercise without complaint when I see something that isn’t up to your potential. This week’s workout is dedicated to all of you and was inspired by one of my clients earlier this week.

Weekly Workout: The B Fat Blaster

This workout adds a tiny bit of complexity in, but is more than scalable to all levels of experience and fitness levels. It is done by doing: a rotational dead cleans for 30 seconds, followed by 8 step back lunges and then ending in 5 Viking push-presses. Do both sides rest as little or as much as needed and get back to work.

Guys use a 16 to 24 kg
Ladies use a 10 to 16 kg


Once again we have your guidelines for success

  • Do all of your sets and reps with quality form. Crap only produces crap!
  • Breathe by matching your breathing with each pattern
  • Rest as much as you need to and no more.
  • Tough it out while working out ( keep in mind the results)
  • Enjoy the fat blasting effect  and raised metabolism.

Click here to get my Ultimate Kettlebell swing Tutorial and workout series. This series will not teach you the swing,  but show you  how to train with it to get to your goals!