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Archive for April, 2009
Add Intensity to Your Training
April 19th, 2009categories: Extreme Training, Mental Muscle
The ability to make progress on any training program comes from your intensity. The more focus and energy you put into every exercise set, the more that will be available for the next set.
Where does intensity come from? It comes from inside. It is your will to train and your desire to achieve certain results. How can you ensure that you are generating the most intensity that you can?
First:
You must be excited about your workout. If you do not look forward to your training with a burning desire, than it might be time to change your workout program. It is not possible to generate the needed intensity in the workout if you do not have a high level of enthusiasm toward the workout itself.
Second:
You must have a plan of exactly what you will do during your workout. The workout is not the time to think about what to do. You should know exactly what you are going to do. Which exercise, how many repetitions, how many sets, how long the workout will take you. The only thing you should have to think about is how to make each repetition of each set as productive as it can be. This means using proper exercise form, working the exercise through the full range of motion, and constantly striving for one more form – with proper form of course.
Third:
Use a training journal. You must record everything you do in your workout. What did you do for a warm-up. How many reps with how much weight did you do for each set of every exercise. Your training journal is a source of inspiration. You can look back and see what you did on a prior set and set out to add one more rep, or one more pound. The Journal is the tool that helps you track your progress. Tracking progress is a source of motivation as well as a warning signal to let you know if you are not making progress.
Fourth:
After your workout, during your cool down, or drive home from the gym, think about what you did. Ask yourself, could I have worked harder? Could I have put more into that last set of pullups. While the workout is fresh in your mind, start thinking about what you will do differently in the next training session to add to your intensity. Fix this energy and motivation in your mind where it will be unleashed during your next workout.
Putting these four steps together will jump start your motivation and bring your intensity where it needs to be to succeed. With the power of your mind behind your muscles, you will become and unstoppable force.
Train on!
If you have a training tip or would like to leave a comment please do so here. For more information on Extreme Training goto ExtremeTrainingZone.com/info
Develop Punching Power and Build Abs with this Killer Exercise
April 19th, 2009categories: Combat Conditioning, Exercises, Extreme Training
Punching the heavy bag is great exercise and is not only for combat athletes. For the athlete looking to achieve a higher level of fitness and add a challenging and fun exercise, this is it.
It will strengthen and develop the muscles in your abs, torso and hips that you didn’t know you had. And, your back, shoulders, triceps and chest will get a serious dose of training as well. You will notice the fat-burning effects the addition of this exercise can add to your routine.
Sandbag/Weight Hold Punching
The Exercise: Hold a sandbag on one shoulder and punch the heavy bag with the other hand as you circle around the bag in the direction of the punching arm. If you do not have a sandbag, use a kettlebell, or dumbbell that weighs about as much as you can lift to shoulder height and hold there with one hand. Most trainees I have do this exercise use from 40 pound dumbbells to the 150 pound sandbag (for the big guys).
Your target should be to build up to 5 rounds of 100 punches per arm. Each round should take no more than two minutes with a one minute break between rounds. A good start would be to perform 3 rounds (sets) of 20 punches each side with a one minute rest between rounds.
This exercise works nicely as a warm-up or as a finishing exercise on upper-body days. It is extremely challenging, especially as the weight you are holding and the speed and intensity of the strikes increases. I have found that this exercise is also good in between sets of other exercises. For example, do a set of bench press, followed by a set of triceps cable extensions, followed by a round of Sandbag hold punching.
Safety tip: Use a good pair of bag gloves to protect your hands and do not strike the bag with full force unless you are very advanced and have wrapped your hands properly.
Please leave your comments on this article or an exercise tip you may have here. For more information on Extreme Training, please visit us at WWW.ExtremeTrainingZone.com/info
My Ass is A RollerCoaster: Why Diets Suck
April 14th, 2009categories: Diet and Nutrition
The Size of your Ass is proportional to the Number of Diets you have been on. Why is that?
You start a diet. Ass Shrinkage for a while. Diet ends, Ass Explosion.
Until the next diet. Back up the diet hill you go. You make it to the top, the end is in sight. And then wham, out of control your weight goes.
And get this. It doesn’t matter what diet you try.
The Perpetual Diet? Who wants to go on that? We all want the easy way. The idea of a forever diet? Who would buy that? Would it work? Maybe if you did it forever, or until you died.
You see, the human ass is smarter than most people. It wants to accumulate fat. if you try to starve it, it will adapt, become more efficient, and as soon as you drop your guard, wham. It is back, bigger and bolder than ever before.
So what’s the answer? How do you attack the Ass and win.
It’s not what you eat that matters. It’s what you do.
Weight training and some aerobics, let’s say, an hour a day, will allow you to eat all you want. Like everything in life, there is a trade off. But exercise is one that, despite the fact that to some people it means WORK, Works. Always. Are there diet tips that can help? Only if you exercise. So start here and get a training program now!
For further tips and inspiration goto ExtremeTrainingZone.com. Where asses get busted.
