Tough, athletic, old school but so effective!

Ok, it's difficult to do this kind of exercise in our modern fitness gyms!
Climbing rope is a forgotten exercise. Why? Simply it's too hard, physically and mentally.
But it's so effective for building upper body power! This is the ultimate test if you want to know if you are good to the ratio strength/bodyweight.
If you'd like to take the challenge, look at this video and get inspired... I hope!

Gladiator-Fitness.com/blog

IMPORTANT: all new articles and tips are posted at http://www.gladiator-fitness.com/blog

Shortcuts for getting in shape? (2)

There is a shortcut, if well applied, can be very powerful and effective: I use it most of the time to stay in a tremendous shape! I cut the time of my workouts!

Keep reading on my new blog: http://www.gladiator-fitness.com/blog

Shortcuts for getting in shape?

Please read at http://www.gladiator-fitness.com/blog

More for obliques and abs!

Please read the full post at:
http://www.gladiator-fitness.com/blog

Make your obliques scream!

There is one exercise you don’t afford to miss if you want strong obliques.

I remember when I was in the French kayak team: this exercise was in the program almost in a daily basis, along with a few core movements.

The obliques are important muscles for power rotations of the torso (important in kayak!), but also for low spine stabilization.

The starting position could be a challenge for some people; if so, move to an easier exercise.
Lie on your back, legs straight; spread out the arms on both side for stabilization.
Lower your legs to one side, don’t let them drop, keep control; touch the floor, keep the legs straight all time, not easy but here is the real challenge: back up, still legs straight. Same thing on the other side.
Do not allow your torso move up on one side: keep the opposite shoulder in contact with the floor, so your obliques have to do the job for controlling the movement of the legs.
With this exercise, you'll get real obliques!

Abs and obliques resources:
Bullet-Proof Abs
Abs like stone: abdominal workouts

3 keys for losing inches off your waist

Get ripped of some belly fat is the main objective for many people.
They go to the gym and start a targeted abdominal routine for a 30 or 40 minutes workout: plenty of crunches and torso rotations!
Bad news: this is a very ineffective way to burn the stubborn fat!
- Instead, use this time for a total body workout: full body movements involve abdominals and burn more calories.
- Focus on intensity: add some resistance if needed
- Organize your workout in routines (or supersets) with 2 or 3 exercises: do them without rest (or take it very short), then take a rest between supersets (still short, can be between 30 and 60 seconds).

Following these 3 keys for your workouts will involve both muscular and cardiovascular systems: this is the most effective way to burn more calories (and fat) in a short amount of time.
And, by the way, you’re going to improve your total conditioning: you will improve strength and endurance for better short and long term health benefits.

Get out of your fat burning zone!

You probably heard about the fat burning zone.
This is a specific training zone intensity: into this zone, the metabolism burns more fat to produce energy. The problem with this zone is you train at a low intensity for long duration and in steady state.
The fat burning zone became popular with the use of heart rate monitors: controlling your heart rate is supposed to train with precision and get faster results.

Well, I know people who worked out for years without any good results!
What was going on?

When you train in your supposed fat burning zone, you have to train inside a specific heart rate zone: the range is usually between 120-150 according to your age and fitness level. People use also a percentage of the maximum heat rate to determine the zone: they take the classic formula 220 minus the age to get the maximum heart rate; then, use the range of 60-75% of this value.
The main problems are everyone is different and we know now that long duration cardio workout have very limited benefits.
To get the best benefits in terms of health and fat burning, you have to speed up and go higher in intensity with shorter durations: interval training is the top method you’ll need to apply.

If you use a heart rate monitor, don’t bother with heart rate zones, just check how fast your heart rate goes up and goes down, listen your body and feelings, use common sense and train with progressive intensities. You’ll get results in fat burning in a fraction of the time needed in the former method, except if you love to train for the marathon, but this is another story…

Get into the right mindset!

It is sometimes tough to start a workout or simply be consistent. I talked about the importance of setting up a routine: you need exactly to know what to do. Now it is as much important to get the right mindset: you can have the best exercise program ever designed for you, you can have a million dollars equipment, but if you don’t have some “fire”, it’s going to do nothing for you!

You need a purpose: decide on a specific goal and get the motivation. If you don’t know why you train, it’s going to be difficult to be successful.
You need to plan in advance, like an athlete does: prepare your workout in your mind, visualize yourself performing: you can do that when you warm up; focus on your feelings, feel your joints, your muscles; focus on your breath, and go ahead: get your program done, be enthusiastic.
Keep in mind all the positive rewards you get: better health, stress control, better body shape, more energy, better recuperation, mental strength and self confidence.

Always control your mindset when you start your workout: it’s going to be easier and more productive. Have fun!

Set up a workout routine!

All of us know it’s often difficult to stay consistent on a physical program: heavy business schedule, traveling, family…and fatigue!
Here comes the importance to set up a routine to be sure to not miss your workout. I strongly believe it’s possible to be very effective if you apply these strategic components in your routine:

- Decide a time frame you’ll start your workout everyday, and stick with it.
- Decide where, you can decide 2 options according to your time available: the gym or at home.
- Design a simple program you can jump on it: bodyweight exercises are ideal, because easy to implement and safe.
- Choose just 3 or 4 exercises in your routine, keep it simple, focus on it and become an expert in this routine in a matter of a few weeks. Then you can change.
- Set up the minimum duration of your routine: even for a special day (very busy or tired), you can do it. Even if it lasts just a few minutes, it’s better than nothing. Of course set up also your full routine with the number of sets and reps and try to do it at least 3 times a week.

Having his own specific routine is a powerful habit. Personally, when I don’t train, I don’t feel good, I need it! In fact I do it everyday, sometimes early in the morning, sometimes in the evening: the durations vary a lot, the average being 20 minutes. Sometimes twice a day.
Set up your routine today and be consistent, have a good workout!

Is there a best time for your workout?

Definitely yes, but all depends of your goal.

Physiology tells us that the peak time for performance is early evening: in the big sport events, world records are often broken at this time. This is the time the body temperature is at the highest, so the metabolism works very effectively.

If you want to get the most of your workout, strength or interval training, you’ll be able to train with more intensity.

But a early morning workout has also a few advantages: for an athlete, it allows to get a sufficient recovery before to train later in the day.
If you train for fat loss, it’s effective to do a cardiovascular workout early in the morning on a empty stomach: the blood glucose is low so your metabolism will use more fat for energy. When I have a fighter in need to lose some weight, this is the strategy I choose; it has been always very effective.

The morning workout is also very beneficial to jump start your day: it gives you a lot of energy. When I train early, I’m always more productive, I have a better quality of concentration, my mind is clearer. It speeds up the metabolism for the day. This workout doesn’t need to be long and very intense: it can be a few sets of calisthenics along with deep breathing and can last 5 or 10 minutes.
If you are in a good athletic shape, it can be more intense: you can do some interval training or a few challenging exercises to boost your body and mind.

Whatever your goal is, you have to program your workout; I like to do it first thing in the morning for the nice flow of energy it gives to me; this is also a good strategy to get it done for sure!

Focus on conditioning for fat loss!

The biggest mistake we can do for fat loss is just focusing on fat loss!

Let’s me tell you a story: it was a few years ago. A professional kick boxer called me for helping him to get ready for his upcoming fight: the WKC World Championship. The event was in Agadir, on the Atlantic coast of Morocco.
We decided to set up the training camp over there, so he can get very well acclimated to the heat of August.
We had a 6 weeks training camp. 6 weeks is a good duration and I know by experience it’s possible to get in top shape in this amount of time.

But he did not tell me everything before he arrived: he was out of shape and close to 40 pounds over his official fighting weight!

6 weeks and 40 pounds to lose!!! Well, what a gift!

It was a tough training camp and he was able to make the weight! But we focused mainly on conditioning (and strength), because when you have to lose a lot of weight very quickly, you become very weak. For a fighter, it doesn’t work: too much risk are involved in the ring.

It’s why my strategy was about conditioning: when you get in a terrific shape, you lose fat faster. Cardiovascular conditioning (interval training and speed), strength training for power, along with a precise nutrition speed up your metabolism and increase your stamina.
Not easy in this case… the fighter got 3 different workouts a day!

You probably don’t want to train 3 times a day, but if you need to lose some weight, start to focus on your conditioning; get in a terrific shape. Do it progressively but be persistent and your stubborn fat will disappear for good. Just focus on your conditioning!

Resources: Programs for losing weight you can do!
Fast Weight Loss For Men
Fast Weight Loss For Women

Is Housework Real Exercise?

I just read the last Ryan Lee email newsletter: he’s talking about some people, most who are out of shape or overweight people, believing that housework is a kind of exercise. And doing so on a regular basis, they think they could get some results, lose fat and get in better shape.

People believe all kind of things and I cannot agree more with Ryan when he urges that housework cannot replace a real physical activity.

Housework is an activity, a little harder than watching the TV, but let’s be serious, it’s not physically demanding enough for getting in shape! Activity doesn’t mean physical activity!
So these people never see any results, they stay where they are with all the health consequences over the years.

They need to act, and they get two choices:
- Stop to use the car, or at least reduce it; start to walk more, or get a bicycle. Stop to take the elevator. They have to move more their body on a daily basis as people did in their life 100 years ago!
- Or engage in some real exercise programs: start easy, just a few minutes, use body weight exercises. An exercise program is always progressive in terms of duration and intensity.

Bottom line: there is no quick fix, it’s just about life habits and life style, and the rewards can be great on the long run…better body, better health, better feelings…

Check Ryan Lee excellent resources:
Fast Weight Loss For Men
Fast Weight Loss For Women

Abs training or core training?

Core training has become the secret weapon for many trainers the last few years!

All the fitness industry jumped on this trend, making some kind of “revolution”!

I remember when I was a kid, nobody was talking about core training.
Why?

Very simple: most of the exercises for strength and conditioning were compound exercises; it means the exercises were real movements and not isolated movements. The muscles worked all together and the core of the body was always fully engaged to maintain control and stability.

Core training is not a revolution, it has been always part of the old school training.
But it has been forgotten for a while; and today many people continue to forget some essentials: they train the abs, so they think they train the core!
Well, they train only one part of the core: the core muscles are the abs, the low back muscles, all the deep muscles of the pelvis and the spine.
You cannot isolate these muscles, they are trained with full movements.

If you train your abs, do not forget some low back exercises: I highly recommend this one, the reverse hyper with a stability ball (but you can do it on a solid table).; you work all the muscles of the posterior chain, this is a critical complement to abdominal training.

If you like old school training, visit the new website of John Wood: Old Time Strongman. I met John last year in Tampa at a Matt Furey seminar, and I tell you, you may learn a lot about these lost techniques!

Here some others excellent resources:
Bullet-Proof Abs
Healthy Back Workouts

The myth of lower abs!

Fact # 1: Many people believe that working specifically the lower abs will reduce the body fat of the waistline!
To be able to burn body fat, you need to engaged in full body exercises, both muscular and cardiovascular.
Training in circuit is an effective way: choose 3 exercises, 1 lower body, 1 upper body, 1 abs. Do the 3 exercises in a super set with 10 to 15 reps of each exercise. Do several supersets with some rest between. You can do an excellent workout in 15 minutes.

Fact # 2: lower abs and upper abs are not different muscles, this is the same muscle; what will be different will be the exercise: the lower fibers will work first when hips and legs start the movement; the upper fibers will activate first when the torso start the movement.
When you work the abs, alternate one “upper abs” exercise with one “lower abs”.
A good alternative is the full crunch: you raise both legs and upper body in the same time.
Anyway, your full abs will work, just be sure to grab the right exercise, work with a good intensity and use a good range of motion.

Abs: quit your comfort zone!

In fitness, abdominal training is one of the most read topics on internet and in magazines. Abdominal fitness equipment are selling like hot cakes…
Why more and more people are out of shape?

Simple: those who read just read! They don’t take action, they are too lazy; they want the information, then they are happy, and tell to themselves: “excellent, this time I got it! I start tomorrow!”
They never start!

Same thing for people purchasing the abdominal “gadget” equipment: they buy it because the gadget is supposed to give better and faster results!
In your dreams!
The worthless piece of equipment ends very quickly in a closet and never goes out again!
The truth is people don’t want to quit their comfort zone! They want to go easy, they want to stay secure: but I think doing nothing or doing worthless exercises is not so secure for your body and your health.

Here an exercise I teach in my bootcamps: your abs work for your entire body and in synergy with others muscles. You build strong abs able to work for real movements:

Start with your legs straight; go down while tensing your entire body: abs, legs, buttocks, then raise your legs, raise your hips using the momentum and roll. This exercise will break your comfort zone, so stay in control and do only a few reps per set to keep the perfect form.

Boost your energy with a short workout!

A short workout may have different purposes:

- It can help to wake you up in the morning: this workout has to be easy, use calisthenics, stretch and breath. It can be ultra short but will be always very positive for boosting your energy. Make it a habit.

- It’s a perfect break for hard working people: from a 3 minutes easy stretch and calisthenics routine to a 15 minutes workout with a few intense exercises, you’re going to elevate your energy level and mental focus.

- Erase the stress accumulated during the day: when you get home, do your workout, this has to be your priority. Once again it’s not necessary to go very hard, but once you got a good warm up, we feel the energy coming up: it happens to me all the time when I train late: I have to push myself first and, after a few minutes, I am able to do some very intense sets with amazing feelings!

Always, plan your workout in advance in your schedule and program what exercise you have to do, how many reps, how many sets. Set up the minimum to be done and, once attained, do a little more…just for the pleasure!

Shorten your workouts and boost your metabolism!

Short workouts can be a terrific natural booster for your metabolism.

I hear very often people talking about a slow metabolism and being the cause for poor results. For sure, some people have better genetics than others: fast metabolism means no weight gain, a low body fat and the possibility to eat whatever they want.
But metabolism may change over the years according to your lifestyle: poor nutrition and lack of exercise are the worst habits, slowing down your metabolism and putting at risk your health.

Short workouts may be your solution: it’s easier to be consistent if each session is short, so you are able to build a daily exercise habit: it’s THE key for results.

Now, if you have only 15 minutes to exercise, you have to optimize your time for getting the most of your session.
The main component of your session is intensity: shorter workout, yes, but harder workout! If you don’t follow this rule, be ready to lose your time and be disappointed!

Always increase the intensity progressively and keep record: how many reps or sets for a given time, or what record time for a precise routine to be done.
Of course, be smart: listen your body and focus on your form and muscular work, then on your recuperation.
By increasing the intensity, you’ll boost your metabolism and you’ll burn more calories.

What exercise for shorter workouts?

If you want to be time efficient and get the best from your workout, you need to choose the right exercises.
A full body workout will always be more effective for increasing your conditioning and speed up your metabolism. I just came back from my 15 minutes workout, here what I did:

50 Hindu squats, following immediately by 30 pushups, 8 pull ups and 10 reps of active deep breathing exercise. The entire superset last about 3 minutes; I took 1 minute recovery and did 4 rounds like this.
Believe me, it’s a complete workout, the total body has been engaged, large muscle groups, heart and lungs.
No need to go to the gym, you can do it anywhere.

I am always surprised by some excuses people may find! Sorry but the factor time is not a major excuse anymore, anybody can take 15 minutes (it can be even less!) from a crazy schedule: it will be a very smart move for helping to resource body and mind for vitality and positive energy.
Take yourself in charge with a few bodyweight exercises, keep it simple and do it everyday! It’s not so difficult…

Are shorter workouts the solution?

Shorter workouts are definitely a smart solution in our busy world. But are they more effective to get the results you want? Here is the problem and that’s depends of your goal and present physical condition.

Here are a few situations shorter workouts will be your best bet:

- You are a complete beginner and out of shape: just starting with short sessions will be easier to keep going on the long run; studies have shown also that it’s far more effective to train with several sessions spread out during the week than train 2 times in long sessions.

- You have a very busy schedule: implementing short sessions will be easier to fit in your day; just get the discipline.

- You are already in good shape and want to maintain your level: shorten your workouts but try to increase the intensity. It will be effective for cardiovascular conditioning as well as strength.

- Stressed people: burn out is a real danger. Manage in your schedule short workout to decrease mental and muscular tensions.

- Lazy people or people with a very low energy level: very short duration of exercise will have great benefits, energy levels may increase quickly with regular exercise sessions, even if they last a few minutes!

Short workouts on a very regular basis can build long term habits. Of course you’ll need some discipline but the rewards will be great over the years, in term of rejuvenation and health!

Work your abs for rotational strength

In sports, all athletes need functional and strong abs: the best way to get it is to train the abs in rotation. Obliques are powerful and essential muscles involved in all rotational movements and they always work in perfect synergy with the abs.

The obliques have also a very important role in stabilization of the core, so the transmission of forces are more effective between the upper and lower body.

Boxers get their knock out punch with a strong, powerful and explosive body rotation starting from the legs. The synchronization has to be perfect and abs and obliques are the critical link to express power.
In the training programs of the boxers I train, I always include the cable woodchop: you rotate and flex your torso, working big time abs and obliques; don’t pull the cable with the arms, use your core to generate the movement.

For a boxer it is essential to do some core exercises in standing position; I strongly recommended it to my listeners a few days ago in my last bootcamp seminar:

“you have to learn how to use your abs in a standing position, in boxing you stand up in front of your opponent, when you are on the canvas, you are in trouble…!”

The message has been caught up, they will now switch the crunches to cable woodchop!
If you do not have a pulley machine, get a resistance cable and do your exercise anywhere, home or outdoor! You are now ready to get the abs like a boxer!

More serious resources for abdominal training:
Abs like stone: abdominal workouts
Bullet-proof Abs

For fitness: Firm and flatten your abs

A quick exercise routine for computer worker

More and more people today have to use a computer for work and business; it can be at the office, at home or during traveling.
If you spend several hours per day in front of your computer, I am sure you feel sometimes out of energy and focus deficient. It happens to everybody and it’s better to find a solution if you want to keep up your productivity and creativity.

Here a quick exercise routine you should do every 2 hours; you can do it sitting on your chair but I strongly recommend to stand up.

Start to focus on your breathing and follow the following pattern for 1 or 2 minutes: breath in for a count of 3, hold for 3 seconds, then breath out for a count of 6.
Flex, then extend your neck for 8 reps, then circle your neck in both ways for 8 reps.
Rotate your shoulders forwards, then backwards for 8 reps.
Extend your arms above your head and stretch for a few seconds to get “taller”.

And you’re done and ready to get back to your business with better feeling and focus. Do not forget: the body has been designed to move, therefore respect it, give him what he needs…

Here are an excellent resource for more energy: check it out!
John DuCane’s Qigong Recharge

Conditioning for motocross racer

A recent reader, who is a motocross racer, posted a comment the last day and talk about how physically demanding motocross is. I agree 100% and I know it:
A few years ago I was in charge for the physical conditioning of a motocross racer: Sebastien Tortelli.
Seb has been one of the very talented pilots for the last years; he raced in supercross and motocross events, finishing always in the 5-6 best pilots.
A motocross racer has to be in a perfect shape and total conditioning. The physical demands are huge, muscular and cardiovascular. On the bike, the body is 100% engaged from head to toes; in a 20 minutes race the average heart rate was 185, sometimes going up to 200!
For a pilot, a perfect conditioning allows a high capacity of extreme focus during the race: all the pilots are very fast and a very little mistake due to a lack of concentration for 1/10 of second and you lose the race!

Seb followed a complete conditioning and strength program: upper body strength, core and legs, interval training through running and bicycle, sprints…and of course many laps on his bike…

Get fit with just your bodyweight!

You could get super fit in record time with these simple routines!

I just returned from a bootcamp-seminar in Belgium. I coached a group about physical fitness and conditioning, most of the participants were boxers of different levels, from the guy out of shape to a few amateurs and professionals.

One important topic I developed was about to get in the best shape possible without any hi-tech equipment and gadgets.
I told to them they got the most amazing machine and it was up to them to use it for great results: their own body!
It’s amazing what it’s possible to do with his own bodyweight: it can be very easy, it can be very challenging. There is something for everyone!

The first routine was the following:
Sprint for 6-8 seconds, 10 push ups, 30 seconds of shadow boxing.

The second routine: 5 push ups, 6 seconds sprints, 20 hindu squats, 30 seconds of shadow boxing.

Each routine has to be repeated 3 to 5 times.

In these simple routines, you work everything for a total body conditioning: legs, upper body, lung power. You may burn a lot of calories.

If you are a beginner, sprint at 80%, do twice the first routine, then recover for 1 or 2 minutes. Repeat for 2 or 3 sets. Get a good warm up before. Do this workout 3 times a week and you will be on the fast track for fitness, guarantee!

A total body core exercise

How to keep strength without any equipment? There is a complete exercise you can do with only your bodyweight. You’ll work strength in the upper body along with your entire core: the one arm push up.

This exercise need a good inter muscular coordination because your total body has to be in perfect alignment: it means you don’t use only your arm but all the core muscles to maintain the body under full tension; by this way, the movement is more effective and you develop more strength.
This exercise is not easy but you can do it elevated: spread out your legs for balance, grip your hand on the support, make a fist with the other hand in your back, contract your abs, your butt, all your body; inhale and hold while doing your rep and exhale at the end; keep your body tensed all time. All the muscles work in synergy and this exercise is far more effective than doing your pecs on a machine.
My advice, go for it without hesitation!

To learn everything and become an expert, take a look at the book of Pavel Tsatsouline: The Naked Warrior.

Try this abdominal exercise!

This exercise was a classic, but it seems that today it has been forgotten!
I think the reason is simple: it’s tough and need coordination. I believe most fitness trainers are not able to do it, so how can they teach to their clients? But I understand it’s very easy to lose a little of credibility if you miss completely what you want to show!

If you really want to rise up your abdominal conditioning, you have not choice: get out from the easy stuff, it makes you lazy: just warm up with an easy exercise, then move forward and challenge yourself.

If the V-sit up is too hard for you at this moment, you can modify it: flex the legs or raise body and legs half the way: it will be a good start!
One more thing: you do not need to do many reps, anyway it’s too tough, so you’ll save a lot of time for more results.

Work your abs like a fighter!

Fighters have strong and functional abs; they develop their strength and power through many intense exercises, but certainly not crunches!

Among the best exercises is the hanging leg raise: I talked about it in previous posts and we can do many variations of this terrific exercise.

I learned this one from Pavel Tsatsouline, a former instructor of the Soviet Special Forces. Pavel is probably one of the best expert and author in fitness, strength and conditioning today. His straightforward approach will save you time and you’ll get real results in term of resilient and functional fitness.
Only one thing, don’t be lazy! If you are serious about fitness, your level will skyrocket!

Sure, this exercise is not for everyone, at least not if you are a beginner. But you can learn quickly to master the classic hanging leg raise.

If you are in a decent shape, try it: raise your knees and twist slightly. You’ll feel already your obliques, believe me! You need to pull more on one arm, but keep both straight. Extend your leg like a fighter does a kick and maintain the position for 3-5 seconds: your total body will scream with pleasure!... just kidding.
You do not want to do many reps, it’s tough, except if you are a new Bruce Lee!
Have a good workout!

Very serious resources from Pavel Tsatsouline:
The Naked Warrior
Bullet-Proof Abs

Stretch with deep breathing

You probably know this classic stretch exercise: it is a must for the spine; you get a nice stretch of all the muscles of the back. It's easy to do it at home and it takes 2 minutes. Doing it every day in the morning will prevent muscular tensions during the day.

But you can get the most of it when you do it with deep breathing: you'll work the abdominal muscles and the organs of the abdomen for a greater health benefit!

Arch slightly your back and breath in through the nose, let go the abdomen; then push up your back, contract your abs and lift your stomach while exhaling completly.

In addition to the stretch of the back, you get a good abdominal work with plenty of oxygen to your muscles and organs.

Do 2-3 sets of 6-8 reps.





More resource about deep breathing: Tai Chi breathing

Get out of the regular crunch!

If you want to focus on your mid-section and get strong abs, you need to look for others exercises than regular crunches. Crunches are just ok if you are out of shape but you need to move quickly towards more challenging and complete exercises, at least if you want real results.

I’m not sure if you have already seen this one, but I can guarantee it is effective for all the mid-section: abs, obliques and low back; you’ll build a muscular belt for a tight and tonic waist!

First thing, you need to get in balance on your butt and control it. Then rotate your legs from right to left; keep your legs flexed. Turn your torso and arms to the opposite. Increase the range of motion progressively and you may extend the legs on each side when you feel strong.

If you feel pain in the low back by the end of a set, relax and stretch: it means your deep abdominal muscles (transverse and internal obliques) are not effective enough. The best way is to stop the set when you start to feel your low back, recover and stretch, then go for a second set. These muscles will strengthen after a while.
Have a good workout!

Recommended resources:
Healthy back workouts

Abs like stones!

Get fat, lose muscle!

A friend of mine, in his forties, struggles with his weight: very common situation!
He complains all the time about a busy schedule and his work takes all his focused energy. No solutions!
It makes me smile! Excuses, and more excuses…It is in his mind!
In fact he still didn’t decide that he needs to take some action! This guy prefers to take it easy in his couch when he gets home instead of moving his fat butt!

He takes the excuse he doesn’t have energy anymore to start some exercise program.
In fact he’s going to lose more and more energy and it will be more and more difficult and painful for stepping in new active and healthy habits.

It’s easier to get fat and lose muscles than to burn fat and gain lean body mass.

I strongly believe the most difficult step to move on is in the mind: he has to be really aware (subconscious energy) about the situation and the possibly health issues in the future, then decide to do something. When a decision is really made, action is not so difficult. He will not need to spend hours exercising on a cardio machine and lifting light weights for hundreds of reps in a session.

A workout has not to be boring, it has not to last so long.
It’s possible to get serious results with 10 to 20 minutes workouts: but the key is to repeat the workout more times and train with more intensity.

You cannot get quick results with a 45 minutes workout 3 times a week as some experts say. It will be a lot better to train 20 minutes 6 times, or even10 minutes 12 times in a week!
Shorten your workouts and spread out the sessions in the week, it will be easier and more effective to burn fat and gain muscle.

A 3 minutes exercise workout

If you need to get back in shape and don't know where to start, here a simple, short and complete workout.
The routine is perfect for beginners and lasts 3 minutes: according to your fitness level and time available, do this routine 1, 2 or 3 times; you can get a nice workout in only 12 minutes!

Exercise 1: Hindu Half Squat
Reps: 10
Time: 10 seconds
Pause: 20 seconds

Exercise 2: Hindu pushup on knees
Reps: 5
Time: 10s
Pause: 20s

Exercise 3: Shadow boxing
Time 10s
Pause: 20s

Hindu half squat:

This bodyweight squat is a complete exercise: you can develop strength and endurance in the same time along with coordination and balance.
Start pulling your arms with fists, squat and let you hands go down, raise your heels from the floor; swing the arms to the front while coming back to the starting position.
Inhale when you pull your arms and exhale when you squat down.
Start with a quarter squat, then a half squat.

Hindu pushup on knees

With this pushup, you improve strength and flexibility. The pushup is done with a circular movement.
Inhale when you stretch the hips and the spine; exhale when you push back to the starting position.

Jump rope for a quick conditioning workout

Jumping rope is a classic exercise in boxing workouts: either it is for a warm up or to improve conditioning; it’s also effective for coordination and agility (footwork).
But you do not need to be a boxer; if you are short in time, it is an effective solution to get a total body workout with a good sweat in just a few minutes.

You need little space and just a speed rope you can purchase anywhere. It’s better to jump on a surface absorbing the shocks to avoid joints and tendons problems: the best is a wood floor, but some large gym mat will be fine. Also you have to wear good cross training shoes.

If you are a beginner, you have to learn the basic skills, but once done, you’ll be able to do a few intervals as 1, 2 or 3 minutes rounds, with 1 minute recovery between. It can be an intense workout, great for the cardiovascular system, but adjust always the intensity according to your present level of fitness.

Watch this short video of this professional boxer, get inspired and go to pick up your own jumping rope…

Boxing and kettlebell training

Yesterday I talked via Skype to my friend and partner Simon Bakinde.
Simon Bakinde is a professional boxer, conditioning and boxing coach and lives in New York City.

His clients are mainly business (so busy) people. The main concern for him is to optimize each training session:
He uses Kettlebells with basic exercises in circuit: it's so effective because you work cardio, strength and muscle'tone in the same time.
You do not have to split your workouts, strength then cardio on a machine for 30 minutes.

Except if you have plenty of time and can afford many sessions to work everything, you should mix everything for a total body conditioning in a very short amount of time.

Time is often our major problem, but not anymore if you adopt this new approach of training.

If you are in New York, go to meet Simon Bakinde, "try" him, save time and see real results!

Challenge yourself with these pushups!

Standart pushups can be boring. Anyway they stand as very effective to condition the upperbody and core strength.
Pushups can be done easy (fitness class style) but if you are serious about bodyweight training, there are many variations for increasing the difficulty and get a very challenging workout.

Watch this video and let me know when you are ready...

A terrific core exercise

We know that training the core muscles is essential: if the strength comes from the center of the body, you’ll probably not experience back problems, poor posture and all the pains when you get older.

Here a terrific exercise: the stability ball forces you to control the balance of your total body.
Get in a pushup position, feet on the ball, the body is straight; you have to be in control of your balance. Roll the ball forward with the legs and go back to the extended position. Do not allow your hips drop. This is an effective exercise for core stabilization. This is a total body exercise, from fingers to toes!

You work not only your abs but all the muscles associated with the movement. Give it a try!

Hit the bag and get vey fit!

Boxing doesn't mean fighting or sparring in the ring if you don't want to. It is a very tough sport and not everybody is willing to take the risk of getting punched in the face!

But you can box the heavy bag: hitting the bag is a complete workout; you do not need to do anything else after a few rounds, so you get a quick workout (4 rounds is a 15 minutes workout) which is perfect for overall conditioning.

Just learn the basics, learn how to punch the bag: look at this video and observe how the boxer moves, throws his punches (by combination of 2 or 3), then move again... Keep going like this for a complete round of 2 or 3 minutes and you will know how is your conditioning!

Do not forget to wrap correctly your hands and wrists to avoid injuries if you want to punch really hard!

Conditioning and fat burning with boxing

Hitting a boxing bag is probably one of the best conditioning exercise out there!

Punching is a complete exercise, it’s a total body workout from head (you have to focus) to toes.
Boxers use 2 or 3 minutes rounds, it means a high intensity cardiovascular interval: not easy if you are not in perfect condition.

But you can start with 30 seconds intervals and rest for 1 minute. Then build up the duration according to you endurance. It’s a very effective way to burn fat and less boring compared to a cardio workout on the stationary bike!

The advantage with boxing is you build up a real conditioning (muscular and cardiovascular) and speed up your metabolism for fat loss if you need it in the same time.
This is effective for both women and men, and this is fun…And for busy folks it’s an excellent anti-stress solution, give it a try…

A dynamic core exercise

Core exercises target the abdominal muscles, the obliques and all deep muscles in the hips and around the spine.
Rotational exercises have to be included in your routine: in this one, abs and obliques are very well recruted. You have to keep the balance on the stability ball, so deep muscles are activated for stabilization.

Start with a comfortable range of motion to control your balance, then let it go: watch this short video and look the work of the feet and legs for the control of the movement.
I use this exercise with boxers: we use a 12 lbs medicine ball and I garantee this is a complete and challenging exercise.

Get energized for the morning!

What is the best way to get a good positive energy in the morning?
There are probably a few different ways, but the best is exercise.
Not every exercise is equal, all depend on the purpose: more energy being our goal, here what I advice:

- Go outside right away, breath and walk for a few minutes: breath deeper and deeper, do it progressively. Or, if you cannot go outside:

- Do this exercise: arch and bend. You stretch your entire spine, breath in; then bend your torso, contract your stomach and breath out. Use a progressive range of motion. Do a set of 8 reps, or go for one minute. Breath deeper and deeper.

In one or two minutes, you can boost your energy. Just choose the right exercise:
- you have to breath
- you have to increase the range of motion
- you have to involve the core (abdominal while breathing)
- stretch
- go easy

After this natural body activation, you may keep going with your workout, and get ready for your day.

Just bodyweight for extreme strength and flexibility!

Kung Fu martial artists are known for being complete athletes; watch this video and see how this man performs exceptional strength and flexibility with his own bodyweight.
But do not try these exercises before to master the basics! Enjoy!

20 fights won, 0 defeat…then a first mistake!

A friend of mine, a boxing trainer, just visited me: we talked about the last performance of a very talented boxer. He was 20 and 0 (means 20 fights won, 0 defeat); but he lost his last fight by split decision!
This fight was a 12 rounds fight (international belt): what happens is he literally run out of gas after 6 rounds!
According to his trainer, he won the first 6 rounds but just tried to “survive” during the second half of the fight. He got no energy anymore…
I am amazed how a professional boxer can be out of control of his energy level!

This kind of situation could be critical because, when exhausted, the fighter cannot protect himself efficiently. Hopefully, thanks to his technical skills he managed to do it.

Anyway, you probably don’t fight in a ring, but if you train sometimes at a high intensity, you should watch closely your nutritional needs: a pre-workout meal has to be very well balanced, very digestible, with proteins and complex carbohydrates. The timing is also very important: 3 hours is fine; you may add a protein/carbs drink 45 minutes before the workout to be sure to get the most of it.

This fighter did not follow these basic rules despite it’s pretty simple. Well, I hope he will learn and will never make the same mistake again…Precise nutrition is a key, whatever it's for energy or a lean body.

The number one key for high energy!

The main problem why people don’t exercise on a regular basis is a lack of energy. Energy is the main ingredient to move your body through the release of ATP in the muscles. For continuous production of ATP, you need oxygen.

When you make an intense effort and finish out of breath, you don’t have energy anymore to keep going, the "engine" is not working anymore; you have to stop and catch your breath to bring more oxygen to your entire body.

When you exercise hard, you have not choice, you need to focus on your breathing, it’s a vital reflex!

But do you focus on your breathing during daily activities? Probably not too much, because it’s automatic, it’s a subconscious mechanism and we don’t need to be aware of it.

And comes the problem that most of us don’t use a correct pattern of breathing; it’s not effective and we don’t bring the quantity of oxygen we should! It leads to a lack of energy, a lack of focus mind, a lack of enthusiasm to exercise.

We need to learn to breath correctly, deep breathing.

I suggest that you focus on your breathing several times a day, just one minute, and you’ll feel better, you’ll increase your energy and will be more in control of stress (see previous post).

Start to increase your energy and health, learn and focus on your breath.

PS: Do you know if you breath correctly? Take your free breathing test here!

To be in control of your stress, breath!

Stress is a major problem and there are others ways than medication: it's learning how to be in control. There is a simple technique that everyone knows already but don't use it: breathing!
The awareness of breathing will give you more control of your stress!
Here an article writed by Al Sears, MD:

Is Stress Beating You Up?

Contrary to what you see in many ads for weight-loss products, the stress hormone cortisol does not directly cause weight gain. But I just came across a convincing study showing that stress over long periods can trigger increased insulin. And too much insulin can lead to weight gain.

Remember that insulin is the hormone that regulates fat storage. And many of us tend to eat high-carb, sugary "comfort foods" when we're stressed. Here's a better way to deal with stress: Whenever you feel stressed, turn your conscious attention to your breathing.

At first, don't try to alter your breathing in any way. Just observe it. Do that right now, while you're reading this. Notice which muscles you are using. Notice the seamless transition from inhalation to exhalation. Feel it in every part of your body. This focus of your attention is therapeutic in itself.

Now, simply take a little longer to exhale. Slowly, smoothly, quietly blow out just a little more air. Feel the physical tension release, and you will forget all about the stress.

This is a source of great power in every sense of the word. Your muscles relax, then recharge. Your mind becomes still, then refocused. Your cortisol levels come down... and you are ready for the world again.

Make this a ritual. Just five minutes of focused breathing twice a day can make a remarkable difference.

[Ed. Note: Dr. Sears, a practicing physician and the author of The Doctor's Heart Cure, is a leading authority on longevity, physical fitness, and heart health.]

Discover The Amazing "Heart-Health" Secrets of
The Strongest... Most Energetic... And
Most Successful People in The World!
The Doctor's Heart Cure

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

For strong and flexible legs

This exercise is simple and very functional; it builds strength and flexibility in the same time. Spread out your feet and flex one leg and keep the second leg straight: you’ll stretch the adductors while strengthening the first leg.
Do one leg at a time or alternate both legs. Start with a comfortable range of motion, then go deeper. Keep your back straight.
If you are a beginner, you’ll get a good leg workout with this exercise.

Now, if you are in shape, you can practice the one leg squat: it’s easier to use a stability ball for balance, but it will be a challenging exercise for many.
It’s excellent for joint stabilization (ankle and knee), and it builds real strength in the entire leg.
Start with a range of motion you are comfortable with; the goal is to flex the leg at 90°. Focus on your lateral stability, you have to do perfect reps; at the beginning it’s current to be able to do only 2 or 3 reps: it’s ok, you’ll build up the number from there and you will get strong legs in record time!

Build a neck like a boxer!

Neck training is probably the last one people take care of. Have you seen already someone training his neck in a gym? Not very often I bet!

Boxers are more focused about neck training because it is a part of their business. A strong neck will protect the boxer from major damages coming from powerful punches. A strong neck may minimize the risk of knockout.
For the boxers I work with, I always design a neck-strengthening program, it’s part of a necessary injury prevention plan.

Here one exercise I use with boxers: it’s not easy, so try it with caution.

The wrestler bridge: this is a classic; it strengthens the neck and upper back and all the muscles of the spine. It’s also very healthy for the spine: you improve its flexibility and you may reduce the risk of low back pain.
When you start with this exercise, the best bet is to practice in static, hold the position for a few seconds, then relax; do a few reps. Use yours hands.

In this short video, you watch a professional boxer: he is a complete athlete and is internationaly ranked. Just for inspiration...

Strengthen your neck

People are often scared when we talk about strengthening the neck; do not worry, you will not work like pro boxers: for them it’s a vital asset to get a very strong neck to minimize the risk of a knockout! These boxers work a lot and use heavy loads.

For fitness goals, here are two simple exercises you can do at home:

Lie on your back; push with your head on the floor with a comfortable pressure and rotate side to side. Use a medium range of motion.

Lie on your stomach and put your front head on a towel: with the same pressure, rotate side to side.

Be sure to keep the pressure for the entire range of motion; do not over do it: 2 sets of each exercise will be fine; do it 3-4 times a week, you’ll be stronger very soon and will avoid most of neck problems.

Next time, for those being already in good shape and looking for a challenge, I will give you two “killer” exercises I use with boxers.

Move your neck more!

If you read this blog, you probably spend a lot of time in front of your computer, either it is for your business, work job or leisure. More and more people today spend hours and hours looking down their screen!

What does it mean?
It means poor posture, and the big problem it starts with kids, because kids play online, chat…
Anyway, according to chiropractors, it’s common now to see people at a young age with a dowager's hump! This is a rounding at the base of the neck resulting with a hump of the upper back and rounded shoulders. It may lead to major back problems!

What is the solution?
Simple, you have to move. Every hour spent in front of your computer, stand up, walk and stretch for a few minutes. If you feel your muscles of the neck and upper back are tensed, you really need to stretch these areas.

First you have to keep the mobility of your neck, just simple movements will do the job: flexion and extension of the neck, lateral flexion and little circles. Then move your shoulders: rotate them in both ways.

Second, be aware of your head posture, be aware how you stand, be aware of the position of your shoulders.

Most people have weak neck muscles: these muscles, like all others, need to be trained. I will be back on this in a future post.

Rise your energy!

Do you know Jon Gordon?
He is the author of "The 10-minutes Energy Solution" and he just launched his new book: very inspiring!
For him, "Energy is the currency of personal and professional success", but watch and listen this video, he is going to give you energy...then think about your daily workout, you'll rise your energy to a new level!

Relax your back

Here a great exercise to relax the muscles of the back. Many people get muscular tensions in this area: this is due to bad posture and a lot of time spent seated. The vertabraes of the spine may move slightly away from their perfect alignment and this is often the cause of back disconfort and muscular pain.

This exercise may not resolve all the problems, but if you do it every evening when you get home, it's going to relax you: rolling on your back gives you a nice massage of the muscles around the spine and may correct a bad alignment of some vertabraes.
Roll and relax.
I use also this exercise with athletes at the end of a hard workout, it's for everyone!

Focus on yourself!

What is the last time you focused on your breathing? And about your heartbeats?
Very few people pay attention to breathing and heartbeats, maybe except when exercising…well, not sure… Did you see already people doing their cardio in a big gym center? They watch tee vee, listen their ipod, read a newspaper!!!

The key, in term of results in health and fitness, is to develop the awareness of your body: how do you feel, how do you breath, how is your heart rate! By focusing on what you are doing, you are in control of yourself and you can adjust your effort anytime according to your feeling and your goal.

When you focus on yourself, you are in a state of meditation, you are in a state of self hypnosis: you relax your mind when exercising. I personally do it every time when I’m training; even with a 15 minutes workout and I feel re-energized!

When I do cardio (I run outside), it’s a special moment for me because I’m 100% focused on myself: the effort but also my thinking…and always ideas flow! It’s like oxygen boosts my body and mind. And I swear, I don't take EPO (Erythropoietin)!!!

Did you experience this feeling already?
If not, start to focus on yourself, on your breathing, on your body. Don’t do anything else when exercising, you have to meet with yourself!

Resistance training for fat loss

There are scientific facts that tell us resistance training is effective for fat loss. By building muscle it helps to burn more calories, including fat.

But resistance training increases also the release of growth hormone, and growth hormone contributes to regulate fat metabolism.

This training can be very effective if the rest intervals between exercises are short; you have also to do high reps: you’ll produce lactic acid in your muscles and lactic acid stimulates the production of growth hormone.

If you are a complete beginner, there is a problem: the intensity necessary for results will be too high; the solution is to build up progressively intensity, increasing step by step resistance and reps, and decreasing rest intervals.
You’ll need 2-3 weeks to be able to enter in the right program, then expect results from 4-6 weeks.
Some people, especially men, may observe in the same time a gain of lean muscles while decreasing body fat, interesting, isn’t?

You can start with 3 minutes super sets: the rest interval are decreased progressively for the best physiological adaptation.

Exercise to get rid of tiredness

Tiredness and lack of energy are a major problem with many people. The causes are multiple: bad quality of sleep, stress, over work, bad nutrition and…no physical activity!

According to my experience, physical activity is critical to maintain and increase your energy level.
But here the problem some people have: if they feel tired, it’s very simple, they don’t exercise; they go to sleep, they go to watch the TV… And they continue to feel tired, with no energy, sometimes even exhausted!

If you feel tired too often, first exercise, exercise just a few minutes and do it everyday, even twice a day. You have to speed up your metabolism, you have to wake up your body and mind. Exercise will increase your blood flow and will bring more oxygen to your brain: you’ll feel more focus on your tasks.

Then watch the quality of your nutrition, increase food from natural sources: fruits, vegetables. Maybe supplement with vitamins and minerals, do not forget essential fatty acids (fish oil, flaxseed oil). Check your nutrition here and keep the balance.

Anyway, you have to identify the causes of your tiredness and take action: don’t treat the symptoms with medications!

Exercise: a 3 minutes solution, free e-book!

The two worst exercises for back pain

There are two very popular exercises almost everybody are doing in the gym:
bench press and leg extension!
If you experience some back pain, you should avoid these exercises; here the reasons:

- people tend to focus too much on these exercises: we know lying and sitting position are comfortable, but you’re going to create more muscle imbalances which pull joints and bones out of their normal alignment.

- Bench press is too often overused which leads to an overdevelopment of the chest and front deltoids; the lack of strength in the upper back will lead to a poor posture called “turtle back”: the shoulders are pulled forward, the upper back is rounded. This bad posture will create upper back and neck pain due to very tensed muscles, and shoulders problem (rotator cuff).

- Too much leg extensions create also an imbalance with the hamstrings: weak and tight hamstrings are often a cause for low back pain.

If you use these exercises, be sure to balance your program working the opposing muscles; if not, be prepared for problems!
Here an excellent resource I recommend to get rid of back pain: Get your free back pain relief guide.

Check also these workouts for a healthy back!

Stay on your feet!

Standing up is a natural position and is the main characteristic of the human being. But many people spend the majority of their time sitting (at work, in the car, at home) and lying (sleep).
If you have a limited time for a workout, the best bet is to target exercises you stay on your feet!

If you go for a walk or a run, great! But this is not always the case when you go to exercise in a gym: many machines and exercises are from sitting or lying position!
You are losing most of your time! Stand up and work all the muscular chains. Just choose some basic exercises like squats, lunges, step ups and build your workout around them.

Sure it is more difficult but you’ll burn more calories and will get in shape quicker. The legs have to be trained over and over, don’t be lazy! Do not forget that the legs become old first!

Another strong benefit in standing exercises is you work your core muscles to stabilize your spine.

Now I don’t mean to avoid all others exercises, but I strongly believe by experience that you should have your main exercises in the standing position. You’ll get a better workout, you’ll build up a more functional body, you’ll get more energy.

If you are limited in time, focus on standing exercises, it’s far more effective.
So do not forget for your next workout, stand up!

Get my free e-book and learn how to optimize your time with full body workouts.

A killer exercise for a tight waist

I use this exercise in all strength programs for fighters. It develops rotational strength and power: it means it’s a very functional exercise to improve power punching for boxers.

Of course I don’t think you’ll need to punch anybody (at least not too often!), but this exercise is one of the best for the waistline: you work your entire mid section, abdominal and obliques.

You need to use a strong resistance band; grab the band with both hands and rotate your torso using a full range of motion. The core has to be in control of the movement, not the arms. Be solid on your legs: if you use a strong resistance, you have to keep the balance. Use a slow tempo, breath out when you rotate and tense your abs and obliques.

This exercise is also very effective to develop the core stability, which is critical in all sports.
Get your band and develop a strong and tight waist like a boxer.

Get my free e-book and learn how to optimize your time with full body workouts.
Get additional information at Gladiator-Fitness.com.

Check your daily calorie and food needs

In order to lose or maintain weight we need to know our daily needs. I just checked my personal needs according to my age, my weight and activity level: 2400 calories.

Of course this is an average, I will need to adjust the amount I am eating according to unwanted weight gain or loss.
But there is not only the amount of calories: the balance between foods on a daily basis is crucial for health. Here my needs, plus 7 teaspoons of oil a day for fatty acids requirement.


Check yours by clicking here, it takes a few seconds and you’ll get a lot more nutritional info: MyPyramid Plan

You find here all the basics you need for a balanced nutrition. But if you are in a rush for getting results, you need a more precise plan: it’s not free but it can be a very light investment compared to your health and energy level. If you are an athlete or a busy entrepreneur it could be a very smart move to get it. You can check here: Precision Nutrition

In a hurry to lose fat?

Summer is approaching and it’s when most people start to asking themselves “now it’s time to do something about these pounds!”

Well said, but now what?
What is the solution to get rid of this stubborn fat as soon as possible?

First, be realistic: there are not magic pills, to get some weight off, you’ll need some time…and a strategy.
Second, and this is good news, if you follow the right plan, you could see positive results in just a few weeks.
The plan: a healthy diet and an exercise program, both will work together and this is the quickest way for losing a few pounds in a very short time.

Here a few tips:

Diet:

do not starve yourself, this is the worst thing to do because it shuts down your metabolism.
Cut your calorie intake, but not too much!
It's more important to eliminate all processed food, eat plenty of vegetables, legumes and fruits, drink a lot of water, no sodas. Choose carefully your protein source: lean meat and fish. Get essential fatty acids with fish, avocadoes, nuts and almonds, olive oil.

Exercise:

don’t make the mistake to start with long workouts, you do not have the endurance yet and you ‘re going to exhaust yourself.
Choose short workouts, between 10 and 20 minutes, and focus about building intensity. Your workout has to be both muscular and cardio in the same time: get a routine with compound exercises and try to minimize progressively the resting time between sets.

Exercise as often as possible according your energy level: 3 workouts a week as many “experts” advice will not work! You need to enter a plan and exercise everyday, even twice a day… hard you may ask, but trust me, you’ll get quick results and your stamina and health will skyrocket.

Download for free my e-book, you’ll find a system based on 3 minutes rounds, like boxing, it’s progressive and easy to implement. Just take action!