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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. |

Beginning Kettlebell Training for Women

When They Get Big, You Should Name Your Kettle Bells

Yes you should name your Kettlebells when they get big. Here is a 45 pound, 55 pound and 70 pound bell.

KettleBell Training For Women

I found a great article by Lauren Brooks on www.Dragondoor.com.

Let me just say this, if you get intrigued by kettlebells and what they can do for you, there is no better resource than Dragon Door.

P.S. On the right hand side of this blog is an ad for Onnit. Check out the cool primate and demon kettlebells they have. Really cool.

I have always been of the mindset that if someone goes through the bother of writing a great article, I would rather promote it and give the writer credit than doing a re-write and claiming it is my idea.

This month my blog seems to have a theme of convincing women to lift heavy to lose fat. So here is another article and it is a great one. Even if you are a guy, pay attention to the ideas.

So after decades in the United States, Kettlebells have suddenly become the “cool” thing to do. That’s the good thing.

A Kettlebell workout may be

  • The most demanding workout you ever do.
  • The best cardio workout you ever do.
  • The most functional workout you ever do.

And that is saying a lot.

In addition

  • You don’t need a lot of space.
  • You don’t need a lot of equipment
  • You don’t have to learn a lot of movements.

Isn’t that awesome.

But don’t be fooled by cheap imitations.

My Quick Kettlebell Rant

Anytime you get a system that really works, marketers start rubbing their little ratty paws together to try and water it down. It is no different with kettlebell training. Instead of learning from people that specialize in this sport, you see the “celebrity” trainers with their own kettlebell workouts. You know who I am talking about. “Biggest Loser” coaches, “Cardio Bunnies” and others. I have seen a couple of these “workouts” and I noticed a couple things.

  • They have no understanding of kettlebell training.
  • They lack technique.
  • They basically substitute a kettlebell for a dumbbell. So you end up doing exercises that a kettlebell person would never do.
  • They introduce little bitty 3 and 5 pound kettle bells. Some even made of plastic!

You should avoid these “Celebrity Coaches” like the plague anyway but please avoid them when it comes to kettlebell training.

Plastic 3 pound kettlebells ? Really?

A Word of Caution:

When you learn kettlebell movements, you are creating a lot of force with the bell. Control the forces generated and your lower back and joints will become bullet-proof.

Screw around those forces will mess you up. So please learn from a professional. Look for the RKC designation.

P.S. I don’t have the designation and I wouldn’t pretend to be able to show you how to do all the moves. I will teach my clients the swing but that is about it.

Listen to Lauren, She knows what she is talking about.

Enough of my soapbox. here is the article and here is the link.
http://www.dragondoor.com/articles/the-need-to-train-like-a-man-especially-if-you-are-a-woman/

The Need to Train Like A Man, Especially if you are a Woman

Lauren Brooks, RKC
March 9, 2006 04:08 PM

Come on ladies! Are you sick of watching men do pull-ups and you can’t even do one? I know I was!

As a fitness coach I stay current with the latest developments. I am always looking for workouts to stay in shape that are not only effective, but also fun. Since most of my clients are more concerned with having a lean physique than with developing real strength, it’s been a challenge to convince them that training for strength is an excellent way to become leaner.

Many women have the illusion that if they even glance at free weights, they will end up looking like Arnold’s long lost twin sister. As a result, women flock to aerobics classes and exercise machines every year with the hope of discovering the holy grail of fat loss.

I do not have to tell you what the end result is.

Think I am being too harsh? Go to an aerobics class today and take a mental note of the class. Now go back in a month and take a look at the results. See what I mean?

Results that are noticeable do not come from just cardiovascular exercise. Make no mistake about it, the best way to get a lean, sexy, and a well defined physique is with heavy weights and low reps. Why? Read the rest of the article to find out.

I am also going to go over what I believe is the most effective form of weight training for women and what it did for me. By the time you get to the end of this article, you will be over the irrational fear that lifting heavy weights makes women bulky. You will have a plan of action to develop a body that is super strong and conditioned. The body you have always wanted. Lets get started! Many woman who insist on training with light or medium weights and doing many reps end up building Sarcosplasmic Hypertrophy: bloated, soft and useless muscle. Proper strength training leads to gains in Myofibrillar Hypertrophy: strong and dense muscle. Using lower reps and heavy weights is the best way to achieve the lean physique.

Moreover, you will actually have strength that works; strength that will let you achieve that pull up you’ve always wanted. And don’t worry, most women do not have the testosterone levels to achieve the big bulky muscles. Men have 10 to 15 times the amount of testosterone women posses. Men still have to work very hard to put on muscle. In order to build big bulky muscles you have to have the right amount of testosterone levels, an increased caloric intake, and a regimen that includes lots of volume. Lots of volume can mean 5-10 sets per exercise. So what is the best way to develop real strength? I am firmly convinced it is kettlebell training. When I discovered kettlebells, I was hooked immediately and stopped training with dumbbells and machines. After training with only kettlebells 2-3 times a week for 10 weeks, I lost about 4-5% of my body fat. I am 5’3 and was 118 pounds with 18% body fat. Now I’m 114 lb, much stronger and more conditioned and have a body fat of 13%.

I look better now than I did in college. I was amazed and so were my clients and other trainers; they begged me to teach them what I was doing. The first kettlebell exercise I start my clients with is the swing. The SWING is the foundation of Russian Kettlebell training. It teaches (a) the hip thrust that is powerful and explosive, (b) compressed breathing, and (c) how to generate force quickly. This exercise gives you the skills necessary to excel in all Kettlebell lifts. Spend a lot of time perfecting your swings. Here is how to get started: Most women start with an 8kg weight and men with a 16kg kettlebell. Some women can start with a 12kg. (Exercise descriptions adapted from the Russian Kettlebell Challenge Certification manual.)

  1. Take a natural squat stance making sure your knees are aligned with your ankles
    1. Keep your head up and looking straight forward
    2. Keep a straight back- even when bending forward from hips
    3. Sit back rather than dip down
  2. Keep weight on your heels during swings until the top of the movement; you may shift your weight on your entire foot if that feels more comfortable.
    1. Maintain your balance at all times.
    2. At the bottom position, you should feel your hamstrings stretch.
  3. Explode the hips while keeping your arms straight and loose. The power comes from your legs not your arms. (Do not try and muscle the swing). Keep your shoulders down.
  4. Lock out the hips and knees at the top position. This is where you develop the power to swing the kettlebell.
    1. Squeeze the glutes tight every time you thrust
    2. Brace your abs to protect your spine.
  5. Your breathing should be a power inhale to your abdomen in through the nose at the bottom of the swing. As you snap your hips you let out a little fast breath bracing your spine (like you would with power punches)

Start out by doing 3-5 sets of 15 swings with a lighter bell. When you can do this without overtaxing yourself, move on to a heavier kettlebell. If your seeking to get your heart rate up this is for you. If you are doing the swings correctly your glutes will be sore the next day.

There are many variations with swings you can do once you get it down. There are two-handed swings, alternating swings, double swing (if you have two kettlebells; take a wider stance for this or say bye-bye to knee caps), walking swings, high swings, and so much more. Here are four other exercises you can add to your workout once you feel ready to move on.

The TURKISH GET-UP is an excellent exercise for shoulder stability, flexibility, and resilience. This is a very slow drill. Keep in mind to breathe shallow and keep your abs pressurized through out the set.

  1. Lie on your back and press the kettlebell (KB) in the air
    1. Elbow must be locked through the duration of the set
    2. Keep the handle at the base of the palm and your wrist tight
  2. Roll to your side and sit up keeping your eyes on the bell
  3. Use your free elbow to prop yourself up and get on one knee
  4. Carefully stand up
  5. Slowly reverse the movement and return to the floor (keeping your eye on the KB at all times)

 

The CLEAN is not only an exercise but a safe means to get the KB’s to your shoulders for other drills. Get in the same stance and pick the KB off the floor as you would for a swing.

  1. Keeping your arm loose: the KB is lifted with your hip thrust.
  2. Keep your elbow in and quickly flip your elbow under when the bell has almost reached your shoulder. Do not pull with your arm or try and cheat curl it up to your shoulder! The power is from your hip thrust.
  3. Right before the KB has landed on your forearm, quickly dipping your knees and getting under it will take away the impact.
  4. When returning the KB to the bottom position, keep your arm very loose. Swing it back between your legs and repeat.

 

The FRONT SQUAT is an outstanding leg strength, back, abs, and flexibility developer. This is by far the most practical of all squatting movements. It can be done with one or two KB’s.

  1. Clean the kettlebell and let it rest in the crook of your elbow
  2. Take a breath through your belly before descending
  3. Squat down as deep as you feel comfortable. Pause for 2 seconds
  4. Pressurize your abdomen and straighten out
  5. Push steadily through your heels as you ascend back to the top position

Hint: Never release all the air in your abdominal cavity at one time

The ONE-LEGGED DEAD LIFT is a great exercise that strengthens the hamstrings, glutes, and is important for both athletic power and back safety. It will teach you the very valuable skill of overall tension and staying tight.

  1. Have two KB on the ground side by side with enough room for your foot to fit between them.
  2. Grip the ground with your toes and keep the muscles around your ankle and on the bottom of your foot tight.
  3. Hinge over at your hips with a semi-squat and grab the KB’s. (Eyes are looking straight).
  4. Tense the glute of the loaded leg and brace the abs for that imaginary punch.
  5. Staying very tight throughout the body, push straight down with your leg and squeeze the bells off the ground.
  6. Try to maintain a straight spine. Do not attempt to recover lost balance by fidgeting; this could injure your knee.

 

Here is a sample program to get you started with the five exercises you just learned. Just to keep it simple for beginners, I would recommend 1 minute rests between each set. If you become very fatigue to where you lose your form, I advise you to stop immediately or go down to a lighter weight. If you are looking for higher intensity do one set of each exercise without stopping, then take a 1-2 minute break after all are completed and repeat 3-5 times.

Monday
One Arm Clean 3×6 on each arm
Front Squat 3×8
Two Arm Swing 3×20

Wednesday
Turkish-Get Up 2×3 per side
One-Legged Dead Lifts 3×5 per leg
One Arm Swing 2×15 on each arm

Friday
Double Clean 2×5
Double Front Squat 2×5
Turkish-Get Up 2×3 per side
Alternating Swings 3×15 per arm

So there you have it. Real strength and power exercises with weights for women and men that will get you that lean physique and real strength. Don’t be surprised if your athletic performance improves after 4 weeks of adding this type of training in to your life.

There are endless possibilities of fun and extremely difficult things you can do with kettlebells. Last important thing is to always play it safe! While its good to push your body to the limits, it’s imperative to know when you are over exerting yourself. If you have any questions feel free to contact me at Lauren@SoCaltrainer.com. References:
Zatsiorsky,V.(1995) Science and Practice of Strength Training. Human Kinetics.
Russian Kettlebell Challenge Certification Manual About the Author Lauren Brooks is a fitness and strength trainer in San Diego, CA. Lauren earned her B.S. in Kinesiology with an Emphasis in Fitness, Nutrition, and Health from San Diego State University. Lauren Brooks is Certified by American Council on Exercise and Russian Kettlebell Challenge. She is available for online nutrition and program designs as well as private and group sessions. You can contact her at Lauren@socaltrainer.com or go to www.SoCaltrainer.com

 

Hopefully you enjoyed the article!

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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 49: How Are You Going To Feel At 50?

For this concept to work, please feel free to put in an age you are going to be. For example, to get the best use out of this article it won’t help if you are 55 and think about age fifty. I need you to look ahead. Those 49 and under use the title. Those over 50 use ” How are you going to feel at 70?”  This is a post about looking ahead, so take a minute, I will wait for you and get the correct title in your head.

Good? Good.

This is important because I was training a client the other day. Remember I am actually a fitness trainer not a wannabe fitness dude. He is training hard to get in shape for his 50th birthday. Like a lot of people in life, myself included, he is very hard on himself. Hard on himself for letting himself get out of shape. And that is not a negative in my opinion. I am the first to beat myself up when I miss workouts or my eating goes out the window. Nothing wrong with a little self-hate. It tends to keep things in perspective. It keeps us all humble.

Back to the story.he was getting down on himself for not getting in enough workouts. ” Fair enough but what did you think you were going to look like at 50?” I asked. “” I thought I would dead” he laughed.

“Did you ever think you would be busting out jump squats and push-ups at 5:30 in the morning?”

” No way, I should be bald, fat and tired.”

 And this is the point. When I was young, 50 was old as hell. 30 was old but 50????
That is ancient. Growing up I thought 50 meant:

  • Certain parts of your anatomy stop working.
  • You grow hair everywhere but where you need it.
  • You fall asleep watching Jeopardy.
  • You watch Jeopardy.
  • You consciously eat extra fiber.

So this was a revelation to me. I am still doing everything I was doing at age twenty. Well, not staying up all night and drinking massive amounts of beer but that is another story. That is for the young. What I mean is that as I have grown older chronologically, I still feel the same on the inside. And that I attribute to weightlifting. At 47 I am stronger than I was in high school. I can still do whatever I want and not have to worry about getting injured.

This is the gift I try to bring to all my clients. Sure you may stress about some bra fat or saddlebags but look at the big picture.

    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 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 45: Day 2: Meditation Challenge 10 Minutes

    So the first day went so well, I decided to up my time to ten minutes. Now if there are any guru-types out there, please feel free to point out any mistakes I am making with this. Ten minutes is a lot harder than five. One difference is that I meditated about 8 pm about a workout and a shower. The thinking behind being that I should be relaxed at this point. I am not sure how the time of day plays into all this but just as I analyze workouts, we will test this out and see what effect it has.

    Counting down from 100. Obviously I had more time to play with. The first attempt I ended up in the forties then the wheels came off. For those of you who didn’t read the first chapter of this, I am trying to train my mind to count down from 100 to 0. A number for each breath, no hesitation or screw-ups or you have to start over. This is the idea.

    After the first attempt, everything fell apart. I couldn’t get past 90 the next couple of times. Then near the end I forgot to start counting again. i am telling you, it is harder than it appears!

    One interesting thing of note: When I started, images would pop into my mind but they would be outside the numbers, kind of on the fringes. This time the images were designs and characters but they would appear wrapped around and poking out from the numbers. This is the other thing that happened. I started seeing the numbers clearer. Nice white, stylized numbers.

    Again, I have no idea what this means, i am just reporting it. The plan is to stay with ten minutes for a while until it gets a little easier to control my wandering mind.

    Afterwards I did feel a little calmer and refreshed even though the session ended in total chaos.

    You guys should try this. Do it and let me know what you are experiencing.

    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. |

    Post 36: Questions You Are Afraid to Ask Your Personal Trainer.

     Personal trainers and stereotypes? Yeah, believe it or not people have pre-conceptions about my profession. You too may have questions but were afraid to ask.

    So let’s play

    Ask a personal trainer. 

    1. If I ask you these questions will you make me push-ups for the entire hour?

              No. I don’t think I have ever been offended by a question. Even if I was, I have never made anyone do push-ups for an hour. Now drop and give me twenty Ha Ha Ha!

    2. I hear most trainers are gigolos. Are you a gigolo?

    I am happily married and have two kids. I am the farthest thing from a gigolo.

     3. I hear most trainers are as dumb as a brick. Are you as dumb as a brick?

    Well, you can draw you own conclusions on that one. I have a B.A. in History and a B.S. in Business Management from Trinity University. I am one of those corporate drop-outs that decided I would be happier pursuing what I love rather than playing the corporate game.

     4. You look older than twenty. I thought you had to be twenty years old to be a trainer.

        How much did you know about anything at age twenty? I am pretty sure that anyone who can stay up all night, eat anything they want and never gain a pound of fat is not the type of trainer that is going to be sympathetic to the issues of a fifty year old. I really don’t think there are any age limits for trainers. I am 46 now, which is about the average age of my clients.

    5. Do you have to bench 300 pounds to be a trainer?

      No, I am afraid you have to actually study and take tests to become a trainer. Actually you don’t and that is the scary part about this. I think there are a lot of trainers out there whose only credentials are that they can bench 300 +.

    6. Do you wear spandex and jump around?

    I do not wear spandex and I rarely jump around unless we are doing plyometrics.

    7. Do you take your shirt off and stare in the mirror when we train?

    No, I am really not that vain.

    8. Do you shout at clients when you train them like they do on ” Biggest Loser”?

    No, I have never shouted at anyone and I am not going to start now.

    9. Do you make your clients push cars and stuff like they do on ” Biggest Loser”?

    Remember, the ” Biggest Loser” is just a TV show.

    10. Have you ever had anyone have a heart attack while training?

    No one has ever had a heart attack while working out with me.

    Join me next time as maybe I will field another batch of questions.
     In the mean time have you joined my fitness university? Look to your right and you will see the sign-up form. It is free and it will help you get in shape.

    If you are interested in personal training, please go to my website and let me know.

    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 32: Workout: Circuit Total Body

     I have no idea on how to name these. It is Friday and I am tired but I want to give you some ideas for your workouts this weekend. I will probably come back to these posts and give them a name that is a little more descriptive but for now here you go.

     This one is part of a workout that went really well this morning. You need the following:

    • Exercise ball
    • Bench
    • Dumb bells

     Remember, this is a circuit so go from exercise to exercise quickly. Take a break at the end of the cycle. We are working on building muscle and upping your cardio. Don’t cheat yourself. Go fast and go hard.

    I am working on taking pictures of the exercises to help you out if they are unfamiliar. Until then, if you aren’t sure about an exercise, google it. I will try and be descriptive. 

    1.  Split Squats- 25 each leg.
    2. Bench press with dumbbells- pick a weight you can do at least 10 reps with. Do as many as you can.
    3. Ab Crunches with feet on ball- at least 50. 
    4. Front raises with a dumbbell on your knees. If you do this right, you will feel it in your shoulders and core. Pick a weight that you can do 10-15 reps with. Again do as many as you can.
    5. Bicep curls on your knees with dumbbells- since you are on your knees, keep the core engaged as you do curls. Pick a weight you can do 10-15 reps and rep it out.
    6. Squat and hold against the wall- sumo style. This is feet wide apart and toes out. Beginners should hold at least 30 seconds. Advanced people should aim for 1-2 minutes. after the time expires, immediately do as many squats as you can to finish the legs off.
    7. Push-ups- as many as you can. If you start on your toes, move to your knees to get more reps in.
    8. Reverse Crunches- as many as you can. try to hold the crunch at the top for a second.
    9. Front raises- same as number 4.
    10. Bicep Curls- same as number 5.

     End of cycle 1. Repeat 3-5 times.
     remember to stretch as least 10 minutes at the end of this. Let me know how this works for you.

    Also, visit me at http://www,mfactorfitness.com and enroll in my free M Factor Fitness University class.
    As an incentive i am offering the Absolutely Abs E-Book by Dr. Fred Hatfield free. This is one of the best books period about working your abs and nutrition. Get on this and I will talk to you soon.

    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 31: A Crazy Way To Maximize Your Set

    This is something I did with my clients this morning and I thought I would share it with you. When you train clients in their home you have to be creative with workouts. The is a technique that I use a lot. It is based upon the pre-exhaust technique that Joe Weider takes credit for but I believe Arnold actually was doing it before that. It also uses super sets and isotonic training. Anyhoo, these techniques are a way to fire off an insane number of muscle cells, leading to a more complete and quicker failure at the end of the set.

    Is this something you want to do? Yup. Now this is not for beginners and it is certainly something you don’t want to do every time you train. But remember this, the more muscle fibers you can activate, the faster you will get in shape and the muscle will grow. So for ladies, you will get tone and strong faster and men, you will get stronger and bigger faster. M Factor students will recognize that this happens because women have more estrogen and men have more testosterone. Right? Right!

     Work these combinations into your next workout.

     Group 1: 25 side squats each side.  ( One foot on a step or bench )
                   Squat and hold against a wall 30-60 seconds then squat as many reps as you can.
                    Leg Curls with an exercise ball.

     Repeat 3-5 times and remember to change up your foot position each time ( normal, sumo or plie and narrow stances )

     Group 2: Dumbbell Flyes on a ball or on a bench   10 -15 reps
                    Push-ups  – as many as you can on toes, then as many as you can on your knees.
                    Need a little extra oomph? Add a set of dumbbell front raises after the push-up
                    Need more? Add some dumb bell kickbacks after the front raises.

                   3-5 rounds should cook the muscles.

    Now here is what I need you to do.

    1. Try it out.
    2. Let me know what you think.

    If you are in my area, I am ready to help you with your fitness goals in person. If not, let me help you over the Internet. Sign up for my free emails and E-books and I will make sure you get the body you want.

    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. |