fat loss

Upper Push/Pull and Battle Ropes

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1a) 1 Arm DB Press x 8, 8, 8
1b) Weighted Pull Up x 5, 5, 5
3 minutes between rounds

2a) Feet Elevated Push Up x AMAP2b) Inverted Row x AMAP
3b) Knees to Bows x AMAP
3 rounds, 1 minute between rounds

Garden Hose Battle Rope-
Alt Waves x 20 seconds
Circular Waves x 20 seconds
Vertical Waves x 20 seconds
2 rounds, 2 minutes between rounds

Go heavy and hard on the first two exercise.  Like I said in my last post, a garden hose works pretty well as and actual battle rope substitution.  I’m still working on getting a fire hose to use but for now it’s great.  When it starts to get easier I’ll increase my total time.

Cavo Profundus

Tire Flipping and a Battle Rope Alternative

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Song of the Day: Fall by Sevendust

 It was leg day again but since I’m still a little sore from the KB swings Monday I thought I’d take it a little easier today.

Tire Flip- 5
Tire Flip + 30# bag- 5, 2, 2

Broad Jump x 2 + 20 yd sprint- 3 sets

Garden Hose Battle Rope x a bunch

I didn’t do any particular sets and reps on the battle ropes.  I just went balls out for a couple minutes and I was ready to puke.  Since the garden hose isn’t that heavy per foot, you need a considerable length of it.  The one I was using was about 12 yards long on each side.  It’s not pretty, but it works!

Cavo Profundus

Kettlebells for Cardio

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After reading a post on Alwyn Cosgroves website about the metabolic effect of high rep kettlebell swings I decided to give it a shot.


I borrowed two 20# KB’s from a friend and got to work.  I did a bunch of pressing, rowing, snatching, cleaning, and juggling with them as a warm up and just to get the feel for them.

The results- 235 KB swings in 12 minutes.

I was shooting for 300 but I severely underestimated the difficulty of performing that many reps.  I’ll try it again in a week or two and see if I can improve on that number.

Do You Workout, or Do You TRAIN?

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It’s a very simple question.

Do you workout or do you train?

Most people will just look at you like you’re out of your mind. To them, there is not difference between the two.

The guys hit the gym for some bench, curls, and crunches that are super-setted with staring at themselves in the mirror. The girls hop on the treadmill or elliptical for a bit, grab some rubber coated 2 pound dumbbells and an exercise ball to their single-leg-externally-rotated-balanced-on-a-ball-knee-bends that is GUARANTEED by their trainer/magazine to give them the cellulite free butt and legs they want so bad.

The real difference between training and simply working out is having a plan. If you have a plan and an end goal that you are working for then you are training. If you are only winging it with just some broad generalized goal in mind, your working out.

Training gets you somewhere.

Working out gets you nowhere.

If doesn’t matter if you are a professional athlete or the usual average joe you have to have a goal as well as a plan to reach that goal. NOBODY has made it to the NFL, NBA, NHL, MLB, squatted 1000 pounds, lost 100 pounds, or won a bodybuilding competition on accident. It just doesn’t happen. I don’t care if you want to just get back in shape or you want to start your own business, have a plan to get you to your goals.

Now I know some of you are thinking that you have goals and a plan to get there. You want lose weight or build muscle. The plan to get there is you’re going to eat less and workout or eat more and workout. Those are NOT plans and goals. Those are generalizations that you have to have to be filtered down and made more specific.

If you want to lose weight, how much do you want to lose and in what time frame? You are going to eat less and workout to get there you say? Well what foods are you going to cut back on and what type of workouts are you going to do? When your progress stalls how are you going to work around it and continue with your progress?

You say you want to build muscle? Gonna eat more and workout more eh? What foods are you going to eat more of? What style of workouts are you going to do? How are you going to set them up so that you can continue progressing in the gym with out over training? What if you start to put on more body fat then you want?

When choosing goals and setting up plans to get there you need to keep a few things in mind.

1. Goals are specific.

  • Pick how much muscle you want to put on, how much fat you want to lose, or how much you want a certain lift to be increased by.

2. Goals have to be reasonable and attainable.

  • Saying you want to lose 80 pounds in 3 months is not reasonable or attainable without putting you in the hospital. 20 pounds over that time period would be a better option.

3. Set bench marks to track your progress.

  • Set weekly or preferably a bi-weekly goals to keep yourself on track.

4. Research you plan.

  • Unless you have a good comprehension of the knowledge of the field you are setting your goals in, start researching the methods best suited for YOU to reach your goals.
  • There is more then one way to skin a cat so don’t be fooled into the thought that there is only one right way to do something.
  • If you find yourself becoming overwhelmed ask for help! You can hire trainers from any part of the world to help you out or for a fee do a short consultation to help get you on track.

5. Stick to the plan!

  • All to often people make a plan but don’t follow through because it’s hard and they don’t want to make the changes that badly, or because it’s unrealistic.
  • If you find that your plan is unrealistic then modify it to better fit what your life.