Posts Tagged ‘Conditioning’

What is HIRT (High Intensity Resistance Training) and How Should You Use It?

Wednesday, March 30th, 2016

What is High Intensity Resistance Training (HIRT)?

High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.

When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.

Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.
Eat Stop Eat
HIRT training will give you the following benefits:

  • Increase metabolism for up to 36 hours post-workout
  • Outperform aerobic exercise in fat loss studies
  • Maintain muscle mass on a low calorie diet
  • Build muscle mass on a moderate to high calorie diet
  • Minimize fat gain on a high calorie diet
  • Burn more calories than endurance cardio
  • Increase muscle density
  • Improve anaerobic endurance
  • Improve aerobic endurance

You may supplement this info with the post titled, “What is HIIT?

21 Tips to Sprint Faster

Thursday, February 25th, 2016

How to Sprint Faster

Sprinting is the foundation of High Intensity Interval Training (HIIT), and will make your legs big, strong, fast, and powerful. Sprints are great for developing endurance, but also for developing lean muscle mass and speed strength.

Ever seen a skinny sprinter? I didn’t think so.

Sure, squats are the almighty kings of the Gym Exercise Kingdom; but sprints are like the kings of the Functional Exercise Kingdom whose jacked-up, super-lean army of massive wheels is constantly trying to overthrow the squat as the #1 top leg exercise.

SprintingFemale Sprinter

You think you know how to sprint right, but do you?


The Top 5 Most Efficient Forms of Cardio

Friday, February 5th, 2016

The Most Efficient Cardio You Can Perform

Bodybuilder dipsThis is an excerpt from Nick Nilsson’s book Muscle Explosion: 28 Days to Maximum Mass

Interval Training is simply THE most efficient type of cardio you can perform. You can get pretty much ALL the benefits of longer-duration cardio but without the long duration. Moreover, you don’t get the boredom, you don’t spend all your time doing it, and you don’t have nearly the risk of overuse injuries.

In a Nutshell:

Low-intensity exercise is defined as working at a heart rate of about 60 percent to 65 percent of your maximum heart rate (equal to 220 minus your age; thus, if you are 20 years old, 220 minus 20 is 200 maximum heart rate).

High-intensity exercise is defined as working at about 75 percent to 85 percent or more of your maximum heart rate. Using the example of 200 as your maximum heart rate, working at 60 percent of it would be 120 beats per minute. Eighty percent would be 160 beats per minute.


How to Squat

Monday, July 20th, 2015

How to Perform Squats

SquattingThere are many different lifts that a weightlifter can do to increase their strength, speed, and power. All kind of weightlifting is great for your body, but I prefer to not waste time in the gym lifting with tunnel vision, going from machine to machine and seeing little results from my hard work.

Instead, I would rather do 3-4 exercises with maximal intensity to wipe out my whole body in order to reap a maximal anabolic effect. The most well known and most dreaded of these exercises is the squat.

Rules to remember when squatting:

  • Keep the lower back straight and mostly flat; do not round your back!
  • Keep knees pointing out slightly, do not let them creep inwards as you push yourself up.
  • The bar should rest on upper trap muscles and the rear heads of the shoulders.
  • Push from your glutes (butt), not your knees; your hips should raise first and everything else should raise with them.
  • Fill your stomach with air before descending and keep it tight with your chest out while pushing up.
  • Push up with your eyes focused 30-45 degrees above normal eye level.
  • Try to keep your knees behind your toes to avoid injury.


High Intensity Intervals are Far Superior to Endurance Cardio

Wednesday, July 15th, 2015
Male Sprinter

I don’t HATE endurance cardio. I’m trying to give it a chance, albeit a slim chance.

It has its purpose in workout routines, especially for those who are untrained, obese, or have health complications that make high intensity training dangerous. But I can’t just blow off the continually mounting evidence (for the past 15 years) that high intensity interval training is optimal for fat loss and for developing speed, power, muscle, and even endurance!

For many years now, hardcore trainers have been touting the superior effectiveness of high intensity intervals for fat loss. But still, trainers, athletes, housewives, couch potatoes, televangelists, martial arts instructors, teachers, doctors, and pretty much anyone outside of the ‘hardcore trainer’ group suggests that if you want to lose weight you have to either walk everyday or jog for at least an hour a day 4-5 times a week. Wake up people!


Top 6 Ab Training Mistakes

Monday, October 21st, 2013

Want thick, dense abs that stand out like a washboard? Want a ripped midsection with veins and shredded striations? No? How about this: Want to look good naked?

Well, you will never achieve any of those goals if you train your abs once a week with three sets of crunches for 100 reps, or if you eat like a horse. Avoid these 6 common abdominal training mistakes and your abs will dial in. Whether you are a bodybuilder, an athlete, or a novice, chances are you are making several of these mistakes in your training right now. Take heed!

Female and Male Abs
A great example of male and female abs gone right.

The Top 6 Abdominal Training Mistakes


The Best Exercises to Build Your Endurance

Wednesday, June 19th, 2013

The Top Endurance Exercises

Ripped Abs Chick
Athletes have become bigger and stronger and are in better shape nowadays, and the trend towards endurance training has only accelerated this phenomenon.

It used to be that a baseball player, for example, would focus on exercises specifically designed to improve the specific skill set that they needed to succeed on the baseball field. The same sport-specific training was true for every sport. But as people began to see the broad-spectrum benefits that came with endurance training for events like the triathlon, it became evident that an individual with greater strength and endurance in any sport could benefit from a more well-rounded circuit of exercises.

It didn’t take long before regular people started to realize that they could benefit from endurance training, too, and it quickly became more and more popular. Today, its appeal is at an all-time high. Even weekend athletes, as a result of endurance training, are becoming almost indefatigable.

Here’s why. (more…)

Top 5 CrossFit Safety Tips to Prevent Injuries

Saturday, May 11th, 2013

Staying Safe at CrossFit

Crossfit Girl Beer Keg
CrossFit is a great way to increase your level of health and fitness and stay in shape. It can help you to condition your body, build muscle, and improve cardiopulmonary function. Because it combines aerobics, gymnastics, weight training, and dynamic exercises into one comprehensive routine, you’ll get all the benefits of hitting multiple stations at the gym.

The diverse array of exercises can be tailored to your specific wants and needs, offering you the ability to reach your fitness goals more quickly than you might with traditional types of workouts, as well as keep the process fun and interesting thanks to changing routines.

Like any form of physical fitness, the practice of CrossFit isn’t without its risks for accident and injury, which means you need to observe proper safety tips when participating in such exercises. But also, because you perform so many different exercises, there are many movements to master. Performing them awkwardly for the first time, could land you will a sprain or strain.

Here are just a few tips to help you stay safe and ensure that you don’t get set back by injuries.


Best Workout Routines: How Does It Help You Keep Your Body Healthy and Fit?

Friday, April 26th, 2013

Muscle Ups ChickOne of the best things that you should consider when you want to stay healthy and fit is your workout routines. You should not only focus in the food that you are consuming because the body needs some activities that can help regulate the blood and strengthen the muscles.

Being fit means having the ability to perform different things without getting tired easily. On the other side, being healthy means being able to live everyday with the absence of different sicknesses. Many people are living without knowing that they are no longer healthy because they do not have active lifestyles.

If you try to get away from the daily routine and try to engage yourself in different activities that requires strength and agility, you will notice that you are not fitted for such activities because you lack the needed strength for such activities.

Simple Exercises for Conditioning

With the scenario given above, you will realize that being healthy is not just about being able to survive. In order for you to know that you are truly healthy, you should be able to function well no matter what type of activity you face.

In order to make sure that you are healthy and fit, you should look for the exercises that you can do regularly. Here are two of the best workout routines that you can choose from:


Ramp Up Your Conditioning With Speed Interval Workouts

Monday, April 22nd, 2013

How to ramp up the speed for better fat loss and fitness gains

Female Sprinting
If you want to run faster, then you need to start running faster. This may sound as a cliché but because it’s true.

Speedwork—in all its forms—is key for unlocking your full potential as a runner. Not only that, speedwork will make you fitter, enhance the range of movement in your joints, boost power and drive in your lower body, and it will eventually help you to run harder for longer.

Furthermore, Speedwork is key for weight loss. According to many studies, interval running—a form of speed work— burns up to three times more calories than sticking to a steady and easy pace. Of course, long runs at a low intensity have their benefits, but when it comes to burning the flab, speedwork wins the race.