Posts Tagged ‘fat loss’

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Can you train multiple plains of motion in one workout? Yes, if a snatch, windmill and a squat walk into a gym together and combine forces to get you torching fat, moving better and feeling great,  you can!

That is what happened with this week’s workout, all of these kettlebell movements were placed together in what is a medley of intense fat burning and fun heart bursting conditioning!

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Enjoy and check out the video below to learn how to do 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.

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It seems like there are endless thoughts in this fitness and performance world about just about every subject in strength and conditioning, as well as a myriad of opinions on how to get the job done. Conditioning is no different, many coaches wrongly believe that running their athletes into complete fatigue is the way to go and to give no thought to movement quality and how the brain learns how to apply the work that we are doing to the sport that we want to improve at.

Then there are those that just use circuit training and assume that their approach will yield the results that they crave when it comes to better performance. Finally there is the group that assumes that drawn out duration training like running for miles at a time will enhance performance. The goal of this post is to not only reveal that these ideas will not work but how to better approach getting in shape for their sport.

 

The first thing that we have to understand when it comes to preparing for sports is the role of movement quality in the athlete’s training program. You see if we go to absolute fatigue often not only will our recovery take too long, but the athlete will only learn how to compensate in order to survive their session and as a result could increase their chance of injury. As well as only learning how to cheat to do a movement pattern during performance and working out.

 

 

The answer first and foremost is to view your conditioning as it is, an opportunity to improve your ability to perform a task at full capability over the long haul of play thus truly making a better athlete and conqueror, rather than just a survivor.  So in your preparation make movement quality, force production and consistency your goals in order to create a better athlete and to better prevent injury.

Secondly, Just a generalized program will only get you so far in the sport world. Grant it, that everyone must begin with a general and less specific program, however there are certain components of strength, power, work capacity and goal oriented training that helps the athlete in their sport.

 

So just a general circuit program that is used for everyone will only carry the athlete so far in the realm of performance. In the general phase, athletes need: control or stability, mobility, strength, power and various types of endurance.

Lastly, just low intensity training all of the time for length will not prepare any athlete for the riggers and demands of sport, unless they are long duration sports like: cross country and distance races.In a sports conditioning program, the energy systems of the sport need to be reviewed and then each quality should be trained in a structured way to get the individual ready for play.

Remember, athletes need power, agility, speed, and balance in varying degrees according to their sport’s needs.

Conditioning is not as easy as the old school thoughts that have been addressed in this post, but rather it is a complex task that requires planning and thought, knowing about the sport that you are working with. Finally and most importantly, you must keep power production up or speed, while maintaining movement quality.

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No matter what people may say we need to train aerobically. You know the sayings of some, “cardio makes you fat” weak, stupid and so-on. (OK, so I made that one up.) These thoughts are a bit misguided and are not completely correct, depending on the person’s goals and or sport. There is also the fact that it can be overdone, but so can strength training.

 

 

The fact us we all need an aerobic base no matter what your goals maybe. Aerobic training helps its users:

 

 

Fight inflammation
Train their heart
Recover quicker and so-on

 

 

So in light of these facts, I have put together a simple swing training session that will build work capacity, burn fat, build strength and better looking glutes 😉 in 20 minutes spent training. Now if that isn’t a big return from your investment of time and energy, I don’t know what is!

 

 

This workout is done by following these guidelines:

Do ten to 15 swings with a good size bell. (Not too much or it will require a long recovery time or too little and it won’t get your heart rate up enough.) Then check your heart rate and if you are in the bottom part of your cardio training, go again. If not recover a bit more until you are and then go again. Then keep doing that for 20 minutes. Boom cardio training, you are welcome!

See the video below to get the whole scoop

 

 

 

 

 

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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Fitness in general has become a breeding pot for extreme ideas or so it seems to me. Throughout my 14 year career  I have seen and heard so many thoughts that just aren’t true or have been taken to harmful extremes. Now don’t get me wrong a nice thrashing once in a while will put some hair on your chest. (if you want it!) Also if you are getting ready to compete or do compete in a sport, then you will want to be a bit more extreme depending on what you play and do.

 

However, If we always get thrashed when we train you will not get to goals or at least be able to maintain the success that you have achieved so far. As a result, I am a big believer in doing the right amount of everything to get the maximum benefit. In spite of how much this reasonable mentality is catching on. most of mainline fitness thinks that one must kill themselves and spend every single free minute at the gym to get results.

 

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I am here to tell you that it is not so, unless you are training for some sort of completion, you can do the bare minimum done well with the right amount of intensity and get amazing results. I have seen nothing good from being too extreme and going overboard. Setting p.r. s all the time, making too big jumps in weight too often, not owning a move for the sake of just trying to do more and so-on. Not only will these mind-sets eventually lead to the law of diminishing returns, but they will also most likely leave you “licking your wounds” on the sidelines while others who trained in a balanced way continue to progress!

I don’t know about you, but I have been there and it is very depressing and discouraging.

 

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There is also the sort of going crazy over an nutrition program and thinking that you must perform absolutelty one hundred percent to see change . When that is not the case, again unless you are competing in a physique event, there is no need need to be an extreme dieter.

In fact the body needs balance and if you seek to continue to live this lifestyle over your whole life, being balanced can help you achieve that goal. So eat some “bad stuff” once in awhile, if you enjoy alcohol, have some and so-on. Just remember not to go crazy and to eat more whole foods than anything else and you will do fine.

 

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Then there is also the extreme no nutrition, no exercise and self indulgent lifestyle and that is also destructive and can lead to major health problems and death. So this post is not saying to live that way either. It is rather exhorting us to find balance in what we do.

Train hard some times, go heavy, hit the conditioning hard. Work on mobility and satbility, eat well and cheat sometimes. Be lazy here and there and spend lots of time with your family. Just remember in everything that you do to seek and learn balance and if you do, you will be so much happier , healthier and get amazing fitness gains!!!!!!

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One of my kettlebell students Steve is a real stand-up guy, he works very hard, has a very good sense of humor and is very athletic. So you can imagine that when I design workouts for him that they can be epic and are worthy of being on this blog for you my friends to enjoy. This week’s workout is one of them, so hold on be ready to be challenged!

Weekly Workout: Your Rentz is due!

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This workout involves bottom’s up lunges and presses, but don’t fear if you can’t do them yet– you can always do the moves from the rack position.

Click here for more on the bottom’s up kettlebell drills.

This workout is done by doing an outside the leg bottom’s up clean, controlling the kettlebell then lunging forward, pressing on the bottom and then standing up switching sides, then repeating it for 3 to 5 reps per side for as many quality rounds as you can do.

If you are pressed for time (pun intended), use a pretty heavy bell for this workout. You can go a bit lighter and work on this complex some more, if you have enough time to do so. The  choice is yours , just make sure that each rep is a good one. Because as you know crap leads to more crap in the long run!

Enjoy forends and watch the video below to see it in action

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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My workouts have been hypertrophy or muscle building based lately, for a few reasons such as: giving my central nervous system a rest from very heavy weights and also experimenting how my body and systems will respond to this type of stimulus.

It so far has been going well over the last six weeks, I developed a little bit of muscle and am a bit harder as a result of training this way. I also am enjoying the faster recovery time and more frequent sessions due to a more volume based approach instead of my usual intensity (heavy) focused one.

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In line with the mechanisms of muscle development, I have been focused on the components of building mass, which are: time under load, metabolic stress and muscle damage in my sessions as well as in my finishers and that is where today’s workout was developed!

                            Weekly workout: Kettlebell Walking Fat Destroyer    

           

This week’s workout requires that you have two kettlebells that equal up to half of your bodyweight but a little bit lower could work as well. You will also need a stop watch to time it and lastly a heart rate monitor to know when to go again. Now if you don’t have one handy, you can always use the rate of perceived exertion; (it is less accurate but better than nothing.) this is done by simply giving an honest number from one to ten after a round and then when you feel it lessen (perceived) go again.

This workout is actually done by doing only one move , a walking lunge (which is simply a moving split squatfor as many rounds as possible in 10 to 15 minutes and if you are crazy like I am, you can do it after doing a high volume lower body day!!!

 

 

 

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After you do round, check your heart rate and then when it goes down to the bottom of your performance heart rate, and go again and again and again for the time that you’ve chosen. Hello metabolic stress, high heart rate and sore legs for a few days!

 

 

 

 

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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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.

I am thankful that my job is one that makes a difference. I don’t know how often I have blessed to help people realize their true strength and ability to endure through my teaching and training programs. I can’t count the times that people who have trained with me thought they couldn’t do something and with the right progression and programming bam, they did!

Just the other day on my kettlebell group I had a bunch of members press a heavier kettlebell with one arm that was two to four sizes than they have ever done. I have had two clients get their first pull-up in their life in the last two weeks and other such feats of budding strength.

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(Kevin O nailing his first pull up)

Yet, it seems like there is resistance when it comes to doing challenging moves and developing killer strength. I often encounter excuses when it is time to move on in a programming that someone has been training to do that move. A big one is chin-ups, I often hear statements that lack confidence such as : “that would be nice if I could do one” and so-on. We often think that moves such as chin-ups and pistols are for the few “freaks” and that we will never be able to do them. However, when we think that way, we limit ourselves and don’t realize that the person doing them is human as well.

(If I can, then you can too!)

Here is the thing though, you will need to train specifically of you have a goal like that. You also will need to learn how to program and progress, you will have to stick to a routine, in spite of the fear of boredom. Then you finally, you will have to adjust to what is going on in your life.

Just remember, you are stronger than you think and with some good training, you can also achieve awesomeness and develop the moves that you want to. So get working and do awesome things!

As a bonus here is a a client that embodies this mindset and knows that she is strong:

I am  not  that creative of a person, in fact I never did well in art class. Yet, there must be a tiny spark of creativity in me ( I hope) being expressed in these weekly workouts. I know that I say it often, but I thoroughly enjoy putting together challenging workouts for you my friends. This week’s workout is one that I am very proud of that has gotten good feedback from my students and clients and now I am sharing with you!

Weekly Workout:  Overhead annihilation!

A workout for the mentally strong and tough, geared towards high volume training with medium to lighter weights- that will build some upper body muscle when done over-time, will blast fat and keep you enjoying your fitness for a while as you get fitness results.

This week’s workout is done by doing: 

8 see-saw presses
10 push-presses
3 jerks
10 step back lunges per side
Rest a minute and do it again for 3 to 5 rounds as needed to get the training effect and dependant on your load.

Medium to light weight

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!

Lately I have been creating more advanced workouts with various themes from strength building to conditioning and so on. So I decided that would be a week of swing workouts that are easy to do, but challenging to finish. So I went into my archives to find some of those workouts for your fat burning pleasure!


Weekly Workout: 4 Kettlebell swing workouts

Workout one: The Shifting swing
A fat shredding extravaganza of fun-filled kettlebell swinging!

Workout Two: The Stiff Swing
A workout that gets you results in as little as time as possible and it can be done in the cold!

Workout Three: The round about swing
This workout puts together an awesome combo of 1 arm swings and two-handed in one session!

Workout Four:  A Swing breathing ladder
This workout will get your heart racing and help you burn more fat as you train and learn to over come stress!

Enjoy these workouts my friends and follow this blog for more workouts like these and other fitness related rants. As well as other tutorials, training plans and principles!

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!