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Post 66: How Much Do You Know About Strength?

So you think you know about strength eh? Well take this quiz and lets see how you do.

The following information is taken from Men’s Health Power Training by Robert dos Remedios , MA, CSCS

By the way, this is an excellent book. Don’t let the “Men’s Health” throw you. This is a serious book. The words “Dude” or “Bro” are not mentioned at all.

Take a look at these questions and write down your best guess, then go to the bottom of the page for answers.

1. Most Pushups in an hour?

2. Most parallel dips in an hour?

3. Most Chin-ups in an hour?

4. Heaviest Power-Lifting Bench press?

5. Heaviest Power-Lifting Squat?

6. Heaviest Power-Lifting Deadllift?

7. Heaviest Weight-Lifting Clean and jerk?

8. Heaviest Weight-Lifting Snatch?

Ok, so take your best guesses and prepare to be humbled.
p.s. This edition is from 2007 so I am sure some of these records have been broken.

1. Most Pushups in an hour? 3,416

2. Most parallel dips in an hour? 3,989

3. Most Chin-ups in an hour? 445

4. Heaviest Power-Lifting Bench press? 1,005 lbs.

5. Heaviest Power-Lifting Squat?  1,200 lbs.

6. Heaviest Power-Lifting Deadllift?  1,003 lbs.

7. Heaviest Weight-Lifting Clean and jerk?  580 lbs.

8. Heaviest Weight-Lifting Snatch?   469 lbs.

 Hopefully this inspires you to lift a little harder this afternoon.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

An Ugly Kettlebell Circuit For Legs

 Ready to get ugly?

Choose your weapon. 45, 55 or 70 pounds of pure fun!

Choose your weapon. 45, 55 or 70 pounds of pure fun!

Kettle bells circuits are, in my opinion, the best type of circuit you can do. They are unforgiving. If your form starts breaking down, you will pay for it. So unlike other types of circuits,these demand your full attention.

This is an ugly, ugly circuit for those of you who want to blast your legs. I have no idea why I was so mad at my legs that day. Oh yeah, I remember…I wanted to make them bigger and stronger. And this is how you do it.

Now, if you don’t have kettle bells, you can do this circuit with dumbbells. The only exercise you will have to replace is the swings. You can substitute 5-10 burpees or maybe do some pull-ups, rows or push-ups.

What you need:

Kettlebells.

I use 35 lb and 45 lb. ( I know it is cooler to use KG’s but what can I say, I am an American,. You should use a weight that will test you. remember, this is training not show off time. Kettlebell training should be a thing of beauty. I want nice controlled, smooth movements that work to transform your body into a single unit. Don’t be jerky or spasmodic and the most important rule of all….

If you can’t keep your form intact you are using too heavy a bell.

If you feel this in your lower back you need a lighter bell or you need to work on your form.

Take breaks if you need to. I don’t want your form breaking down because you think you need to work to the bell.

Interval Timer

Here is a sample of hiit timers. Most have a free version that will work just fine.

Here is a sample of hiit timers. Most have a free version that will work just fine.

 

 

 

 

 

 

Interval timer- If you don’t have one on your phone, download one. They are free and they work great. Just go to your app store and search for HIIT (high intensity interval timer). Go to settings and you will see an area for sets, high interval and low interval. The high interval is the work period and the low interval is the rest period. The names may be different depending on what app you download but you are smart and I have full confidence you can figure it out.

Suggested interval settings

Set the sets for 9.

50 seconds work and 10 seconds rest. Advanced

45 seconds work and 15 seconds rest. Intermediate

40 seconds work and 20 seconds rest. Beginner.

 

Exercises:

1. Kettlebells Swings- nice smooth swings.

2. Deadlift- use your legs and touch the kettlebell to the floor if you can.

3. Romanian or stiff legged Deadlift holding 1 Kettlebell. Stand on your left leg and hold kettlebell in the same hand. Do this exercise slow and deliberate. You may want to use a lighter weight for the first set as this really stretches out the hamstrings.

4. Romanian deadlifts Right side.

5. Front Squat- Use one Kettlebell and clean it to your left shoulder. Rack it there and squat.

6. Front squat right side.

7. Lunges Left leg. Hold either one or two kettlebells and step into the lunge and back with your left leg.

8. Lunges Right Leg

9. Kettlebell Swings

Let me know what you think.

Contact Me

I offer in home and online personal training. This is customized training directed at achieving your goals. I offer a free 30 minute consultation and would love to talk with you. Just fill out the consult form and I will be in touch with you. I look forward to hearing from you.

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Post 61: Turkish Get-Up Tutorial

Hey, how is everyone today?

Who Wants to do A Turkish Get-Up?

One of the great things about publishing a blog is that I can direct this wobbly ship anyway I want. One of the things I like to do is share information I find. Not crappy marketing info or generic filler articles but honest fitness stuff from fellow athletes who are in the trenches like you and me. This information is always better and always more credible. This is actual training you can use.

That is why I originally posted the video from Neghar Fonooni, the 36k Turkish Get-Up. Now everyone wants to learn how to do one and to be honest, I am not the one to show you. But Neghar is. When I originally asked her permission to post her video on my site, she agreed.

If I were a vain person I would put a video of myself doing them but since she is teaching me, I will bow to the master on this one. The explanation is simply the best I have found. But I need to warn you, this is a hard and humbling exercise. Don’t be an idiot and try this using weight until you have your form down.  Don’t be a bigger idiot by trying to use the weight she uses. She is a trained professional. Doing a 72 pound TGU would be like trying to walk into a 500 lb squat. Work your way into it. I am.
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Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 60: An Amazing Feat With a Kettlebell- 36k TGU

As a trainer, one of the constant battles I fight is convincing women that you can train heavy and you won’t look freakish. To prove my point, here is a video from Neghar Fonooni. She has over 90 videos on YouTube and I would urge everyone to check them out.

If you are like most guys, you will be humbled by the amount of weight she lifts, not to mention the flawless form. If you are a woman, hopefully this will inspire you to go a little heavier next time you lift.

 

In case you don’t perform turkish get-ups, you can probably see from the video that they are hard. Really hard and technical. Notice she isn’t lifting 36 pounds, she is lifting 36kg which translates to 79.3 pounds! And she is doing this at a bodyweight of 125 lbs. Very cool.

Enjoy

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 59: R.I.P. Michael Clarke Duncan

R.I.P. Big man

This really stinks. Michael Clarke Duncan died today from a heart attack suffered in July.

I am not really good at writing tributes but I wanted to do my best here. Because Michael Clarke Duncan was not only an extraordinary actor, he was also a brother of the iron. Much like when an actor comes from your hometown you can have a sense of pride in sharing that commonality.

I shared with him that sense that he was one of us. One of the few representatives in Hollywood that was a weightlifter. Not some skinny guy that works out for a given role but an honest iron pumping dude who made it big. And that was special to me. Just like Sly and Arnold, Michael was in the club. In a world that increasingly favors little nebbish heroes on the screen, Michael Clarke Duncan was the man. He commanded the screen with his presence.

So that is really all I wanted say. We have lost a brother of the iron today. He will be missed.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

6 Simple Ways to Lose Fat

6 Simple Ways To Lose Fat

Easy To Make Meals

Don’t make nutrition difficult. Everyone wants to know how many calories to eat, what to eat, when to eat, etc…

And really a lot of people take what is a simple and basic concept and turn it into a logistical nightmare.

Please don’t go down a rabbit hole with this stuff.

Smart marketers will fill you head with results from biased studies and make it seem like you are never eating clean enough.

That is all that is is. Just marketing. Ways to stress you out and take your money.

1625669_10152251693626873_1893053374_nSo with that in mind, here are 6 quick rules to follow to lose fat.

Follow this and you will keep your muscle and burn fat.

1. Make everything you eat count.

I am talking about nutrient dense food. Natural food. Everything you eat should help your health. No diet drinks, no chips, no regular sodas…you know processed food versus natural. Don’t eat junk.

2. Give yourself 1 day to eat whatever you want, whenever.

All day. Amazingly enough you will never gain weight doing this. Some call this a “Cheat” day, others call it a “Free” day. Whatever you call it, have fun doing it!

3. Eat a protein and a carbohydrate every meal.

A sandwich made with whole grains and meat is perfect. Chicken breast and rice. Lean steak and potato.

4. Eat often. 5-6 smaller meals or just eat when you are hungry.

Both work. ha! See what I did there. See which one you are better at doing. If it works, problem solved.

5. Never get that feeling of being famished or stuffed.

Ride that line of being borderline hungry. Not hungry but almost. This may take a little getting used to but it is always a sign you are eating the right amount of calories.

6. The more exercise you do, the easier it is to burn fat.

A long slow walk will keep muscle and burn fat but man, is it boring. A better alternative is just to workout as much as you can. Of course you would expect me to say that but hear me out. A 30-40 minute workout with weights followed by a fast walk is an awesome way to increase your calories expenditure.

The Weight Loss Equation

The basic formula (which works 99% of the time) is burn more calories than you take in to lose weight.

But let’s add a couple things to this.

  • You should take in slightly (200-300) calories less than you burn to steadily lose fat. Your body needs fuel to repair itself.
  • This only works if you are taking in the proper number of calories from the start.
  • If you have a history of starving yourself with diets, this won’t work well for you because your metabolism is messed up. If this is the case, you need to increase your caloric intake along with exercise until your metabolism balances out.
  • Eating out and eating processed foods will artificially bloat your calorie count.
  • Artificial sweeteners will also give you false signals of when you are hungry.

So you may have some homework to do before this simple formula starts working but give it time.

Bonus Tip:

For a natural detox, try making the majority of your food water-based. Salads, fruit, vegetables, soup etc…

The water and fiber will flush your system out.

 

Hopefully you enjoyed the article!

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Post 47: Full Body Circuit Workout #3 Squat Jumps

 Here is a great circuit that is total body with heavy emphasis on the legs. it doesn’t require a lot of equipment so it is perfect for in home training.
Equipment needed:

  • Exercise ball
  • Dumbbells for Rows and bicep curls. Substitute band rows or chin-ups if you want.

As with all circuits the idea is to move quick.

  • Form doesn’t have to be perfect but at least 75%.
  • Substitute any exercise that aggravates any old injuries.
  • Up the intensity by timing each round. Try to beat your previous time.
  • As you get stronger either increase the reps or add weight.

 The Jump Squat Circuit

1. 25 Alternating Lunges
2. 12 Jump Squats
3. 25 Leg Curls – Lying on your back with the exercise ball.
4. 25 Reverse Planks.
5. 50 Bicycle Crunches
6. 25 Leg raises
7. 25 Bicep Curls
8. 25 Rear bench dips.
9. 25 Side Crunches each side
10. 25 One arm rows each side.
11. 25 Push-ups.
12. 60 Knees to elbows
13. 1 minute squat and hold or chair pose, then 25 squats.
14. 50 one legged calf raises.

Repeat 2 more times for a great workout.

Have fun, let me know what you think.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 44: Day 1: Meditation Challenge

Day 1 went smooth enough. 5 minutes of meditation. My plan here is to ease into this. Five minutes did not seem long enough to really settle in so I am going for ten minutes today. I did seem to emerge from this a little better focused and maybe a little energized. We will see what happens today.

My method is pretty simple. I read this on the web years ago and it has always stuck with me. You sit in a comfortable position and try to count from 100 to zero. This is much harder than it sounds. In fact, you should try it. The idea is to anchor and focus your attention on one thing. The analogy that meditators use has to do  with elephants. When Indians use elephants in a parade, they always have them hold something in their trunk. This prevents them from stealing food as they walk down the parade route.

So the countdown is my way of focusing. When I did this consistently, I actually did get to zero a few times. The basic rule is simply this: if you mess up and forget where you are in the countdown you have to start over.
if you do get to zero, you just hang out there for a while.

 Remember, I am just a knucklehead trainer not a guru. I am open to comments and recommendations

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 43: New Videos On My Website

Do you know what the hardest part of personal training is? Nope, not getting up at 4:30. Nope, not working until 7 pm. Finding time to workout? Nope. Give up?

Making videos. Man this stinks. I have been reading that it would be wise to have videos up on my website, M Factor Fitness. It does make sense. Having video helps the potential client get a feel for my personality and how I train. An easy way for someone to get to know me.

Theoretically until you have to actually shoot the video. Then it gets ugly because I am not a natural actor. In fact, there really are two things I don’t like doing.
1. Being in front of a camera for pictures.
2. Being in front of a camera for videos.

So I could mess with the videos for the rest of my time here on earth and I would never be happy with them. I decided that I might as well throw something up there just to have it. Is it good? I hope so. The idea is pretty simple. I just want to spend a few minutes on each page of the website to introduce the page and give you some information about my training.

If possible, I would like some feedback on what you think. Because, let’s be honest, I am going to probably
need to redo it. I am hoping that the more I do this, the more comfortable I become. Kind of like when you see actors in their first movie and now.

If anyone else has some funny stories, let me know because I am filled with trepidation with these videos. Now be nice. No need to make fun of me, let’s keep this constructive.

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |

Post 40: Fast Friday Workout

I am right in the middle of two appointments so forgive me if this is quick and to the point. This is a great workout if you have about 20 minutes and need to hit the entire body. Do this as a circuit and only rest after one round is complete.

 As always, do as many reps as you can. Push hard and keep your heart rate up. If you don’t have some of the equipment listed, get creative and substitute. If you can do it for a pizza, you can certainly do it for a workout. ( it is Friday after all ).

Equipment :
 Bench
 Light Dumbbells for flyes
 Pull Down machine or chinning bar.
 Heavy dumbbells for rows.

Exercises: Do in order and don’t take too much time going from exercise to exercise.

1. 25 Alternating lunges
2. 25 fast squats.
3. 25 Ab circles
4. 25 Leg Raises
5. Flyes on a bench- as many as you can.
6. Close grip bench press using the same dumbbells. As many as you can.
7. Push-ups – as many as you can.
8. Pull-downs or chin-ups- as many as you can.
9. One arm rows- at least 25 each side.

Take a short rest and repeat. for 3-5 rounds or for as much time as you have.

if you are feeling good, time each round and try and beat the previous time.

There you have it. Try it and let me know what you think.

Have a great weekend!

Visit me at http://www.mfactorfitness.com Michael Medvig is a personal trainer and owner of M Factor Fitness Inc., an in home personal training company in Parker Colorado. This blog represents opinions on fitness. Do your own research and draw your own conclusions. All information and materials on this site are provided as is and without warranty of any kind. These materials (including all text, images, logos, compilation, and design, unless otherwise noted) are copyright 2001-2010 M Factor Fitness Inc. All rights reserved. Copyright 2001-2010 M Factor Fitness Inc. All rights reserved. |