I know we haven’t posted in a while, but that doesn’t mean we gave up in the gym. I just proved that there is no excuse not to get a good workout, even when it’ freezing cold out and your gym is packed. I just came back from my crowded gym sweating like crazy with a 20 minute workout.
I did it by using HIIT (high intensity interval training). I’m sure I’ll write a post dedicated to this subject later, but basically it works by performing short bursts of very high intensity, high heart-rate work with moderate-paced rest periods.
This type of workout has been gaining popularity because it’s more efficient than typical cardio methods. Or, at least a lot of people think so (including myself). Here’s what my workout looked like:
Grab some light dumbells ( I used 20 lbs) and a stationary bike.
Make sure your gym is cool with what you’re doing. Some gyms don’t want dumbells near the cardio machines. Also, try to pick a spot that’s not a high traffic area. People don’t want to be trying to get around you while you’re swinging weights.
Warmup on the bike for a few minutes. After you’re warmed up, get off the bike, perform one of the exercises listed below, then hop back on the bike and pedal for a minute while you “rest”.
20 dumbbell swings
Bike 1 minute
20 high pull snatch
Bike 1 minute
25 goblet squats
Bike 1 minute
20 quick pushups
Bike 1 minute
20 mountain climbers (when you get back to the leg you started with, that’s 1)
repeat.
Now I consider myself an HIIT beginner, so even a workout as simple as this was plenty for me. Some people will find it hard, while really conditioned people can probably do it without too much trouble. Feel free to adjust the intensity to your fitness level.
Some of these exercises may seem unfamiliar to you, but a quick internet search will show you how to perform all of them. The Crossfit website is an excellent resource.
After doing this twice, my heart rate was way up and I was sweating more than anyone else around me by far. I still managed to ride 2 miles on the bike just during my “rest” periods. All in about 20 minutes.
No, I’m not talking about taking a “break” with your girlfriend, boyfriend or partner. We all know how that goes. What I’m talking about, is taking a break from your workout routine. I think it’s a good idea. Here’s why:
Stress. Any strenuous fitness routine puts stress on your body and central nervous system. This stress more or less triggers your body to adapt to your workout, making you stronger and transforming your body. While this sounds great, too much stress can get you run down. And being run down often leads to getting sick, which as Rob explained, will definitely deter your results – fast.
More rest. Ask anyone in the fitness business and they will tell you that proper rest is key to any good program. This is because rest allows your body to recuperate, rebuild muscle tissue, and release the ever-important growth hormone. Taking a week off from your regimen will allow you to focus more on your diet and sleeping habits. Take advantage of this.
Hmm, looks like a decent spot
Balance. Use your time away from the gym to catch up on your other hobbies and interests. Or, if you’re behind on some work, focus on getting it finished. Knowing that you can always make time for other things will help you find less excuses for getting into the gym.
Motivation. I know some people who refuse to take a week off from working out because they feel like it is “wasted”. People like this are very dedicated to their program and love to see and feel results all the time. Who doesn’t? Taking some time off will give you a spark when you begin again – a motivation to improve on your last workout. You may even come back a bit stronger because you have let your body rest and grow in that time frame.
Search around the internet and I’m sure you will find many more articles on why sleep/rest is great for your health. But how much rest is too much? That’s up to you. Elite athletes follow a strict training regimen months before an even tougher actual season. This is why they are elite athletes. They have great genetics and access to top professionals to help keep them healthy.
Most of us are not professional or elite athletes. Therefore, we can use time to rest to our advantage. Most people will do well with a week off every few months. Some people feel like this is too often. That’s fine, then take your breaks less sparsely. Others who are just beginning a tough program may need to take breaks more often.
It is important to listen to your body and see what works best for you. Do you take rests or not? Have an opinion? Let us know by leaving a comment below.
Every winter, I dread the morning I wake up with the telltale symptoms of a cold. It is almost inevitable despite all of the precautions (washing hands, vitamins, avoiding others with colds). As anyone that regularly goes to the gym or follows a strict diet will attest to, getting a cold is devastating for multiple reasons, besides feeling like death for a couple of days.
First of all, when I get sick, it is impossible for me to keep up with my diet. I have a hard time keeping up my weight as it is (I get daily comments at work about every time someone looks at me, I am eating; or questioned on how can I eat so much and stay in shape), but being sick absolutely ruins any appetite I may have, to the point where I can go for over a day without eating and lose 5+ pounds.
Secondly, going to the gym while sick is out of the question. So, for these reasons, I look for ways to minimize the amount of time I am sick for. Most of these ideas are quite basic, but guess what? THEY WORK…if you follow them strictly! Keep in mind, I’m not a doctor, but following these rules has consistently proven to be effective of ridding me of any cold symptoms in less than 2 days.
1. Limit food intake to mostly soup – Whenever you eat, your body uses energy to process the food. This energy is also needed to fight off a cold; so the less energy your body is using for other activities, the more effort your body can use for fighting off that cold. Soup (I usually have Low Sodium Chicken Noodle with wheat noodles), is easily processed by your body, and the warmth of the soup helps soothe your throat and helps clear a stuffy nose and relieve sinus pressure.
2. Drink Green Tea – Again, the warm liquid provides the same benefits listed above, to help you feel better, as well as provides antioxidants for your body to help get rid of the cold.
3. Increase Vitamin C intake – According to the Merck Medical Library, the upper limit on Vitamin C daily intake is about 2000mg and the daily recommended value is about 75mg. During a cold, I take in close to 2000mg for the antioxidant and immune system support benefits.
4. Blow your Nose Often – Don’t be scared if you need to go through a box of tissues in a day while you are sick. I can still hear my mom yelling me as a kid to always blow my nose, and I never wanted to listen, but turns out, she was right! Especially after the decongestant effects of the tea and soup, blowing your nose will help relieve the pressure build up in your sinuses. Be sure to wash your hands afterward to prevent spreading more germs, and avoid blowing both nostrils at once.
5.Don’t Drink or Smoke – These are general practices for anyone that is health conscious, but the effects of drinking and smoking on your immune system are harsh and will undoubtedly increase the duration of your cold. Especially for those of us in college, as much as we love beer pong, you will be spreading germs as well as weakening your immune system.
6. Drink plenty of fluids – Fluids can help control a fever as well as help flush toxins. In addition, if your symptoms include sweating, vomiting, and diarrhea, you need to replenish the fluids you’ve lost. I stick with Gatorade G2, water, orange juice, and as mentioned above, hot green tea.
7.Rest, rest, and more rest! – Getting sleep can be difficult during a cold, but in reality, this is the most important step. Generally, I cannot force myself to sleep more than 8 hours, but with a cold, I sleep for at least 12 hours. This will be harder during the week, when you have classes or work, but try your best. Also, don’t leave home unless necessary.
Next time you are feeling sick, try this out! Let us know how it works. If you have your own cold remedies, post ‘em up!
I found this article detailing a lawsuit against Competitive Edge Labs, a maker and distributor of dietary supplements. Some of CEL’s products contain methylated compounds and are known to be hard on the liver. However, most users understand the risk and take proper precautions to lower the risk (not drinking, cycle/liver support supplements, etc.). I am interested to see how this lawsuit turns out, because it is clear that both plaintiffs exhibited gross negligence in their research and use of these supplements. If they had done even the smallest bit of research, they would have figured out that taking two methylated compounds at the same time is extremely dangerous.
Because of this suit, CEL has discontinued the production of almost all of their products (whether this is temporary or permanent is not known at this time). It’s a shame that a couple of ignorant people can ruin something for thousands of others. What are your thoughts? Should these products be discontinued because their misuse can result in health problems, or are the plaintiffs to blame for their negligence?
For our first supplement review on Predator Fitness, I’m going to be reviewing USPLabs Jack3d™, a pre-workout supplement that has become more of a silent success in the world of bodybuilders and serious lifters. It’s two main competitors are much more well known: BSN N.O-XPLODE™ and Gaspari Nutrition SuperPump250™.
Just to give you a little background, pre-workout supplements were designed to provide increased energy, focus, pumps (swelling of the muscles during workout) and strength while performing heavy lifting or other intense exercise. N.O-XPLODE and SuperPump250 each have their own fans. It usually turns out that one works for you and one doesn’t. However, Jack3d has gained appeal because of its high ratings from mostly everyone who uses it.
Image above courtesy of usplabsdirect.com
You can read more about the products claims and ingredients here. To summarize, Jack3d™ differentiates itself by eliminating “filler” ingredients such as maltodextrin. The result is a concentrated formula of CNS stimulants (such as caffeine and geranium extract) along with other ingredients (such as creatine and beta-alanine) that are used to increase the amount of work a muscle can perform.
It is suggested that users start out with one scoop to test their tolerance to the product, however the typical dosage is 2-3 scoops. I personally started out with 1 scoop and have moved up to about 1 and a half.
As soon as you drink it you can feel a tingle in your lips from the beta alanine. Within minutes you can feel the effects of the supplement. The result is somewhat like a caffeine-type buzz and a focus that inspires you to want to go get some work done in your gym. You only need to take it with 4-8 oz. of water, and the lemon-lime flavor (only flavor available) is strong yet enjoyable. It’s almost like a lemon-lime flavored energy shot.
At the gym, my ability to focus is greatly increased along with my endurance. Even a long, grueling workout seems like clockwork after taking Jack3d™. When otherwise I would start moping around and trying to cop-out of the rest of the workout (we all have those days), I can easily finish a workout no problem without a loss in strength or major signs of fatigue. What a great supplement. Now, I haven’t tried out the other two competitors, but I don’t have a reason too. This stuff works, and there’s really no side effects except for the fact that you can feel the product effects even an hour or two after you leave the gym. It’s pretty cheap too. If you look around you can get a container of it for 25 bucks on the internet and it lasts a pretty long time.
Now, there have been rumors that Jack3d™ is going to be discontinued floating around the internet, so if I were you, I would hop on this train sooner than later.
Have any experience with Jack3d™ or other pre-workout supps? Leave a comment below or email us and we’ll let you write your own review!
First off, you are probably thinking, “Why would I want to eat anything called sludge?” Well, let me answer that for you. “Sludge” as it has been named in the fitness community, is high in protein, contains healthy fats, and tastes awesome. Everyone who makes sludge has their own recipe, so I thought I would share mine because it’s simple, yet effective.
To start off, you’ll need:
1 banana
2 scoops of peanut butter (using a tablespoon or butter knife)
2 scoops chocolate whey protein powder
2-6 oz of milk (I use 2%)
First, throw the peanut butter into a microwave safe bowl. Next, cut the banana into thin slices and place them in the bowl with the peanut butter. Microwave the mix for about 30 seconds on high to soften it up. Once it’s done, mix it up with a spoon or butter knife to blend the bananas in. Add 2 scoops of whey protein and somewhere between 2 to 6 oz of milk, depending or if you want it to be thin or thick. Mix everything together well, and throw in the freezer for 20-30 minutes. When it’s done, you have a great dessert-type dish that fills you up and packs about 40g of protein, depending on the brand you use.
I always eat this before I go to sleep, so using a casein (slow digesting) protein is perfect. Before I started making sludge every night, I had a very hard time gaining muscle. I ate super clean, and ate A LOT, as anyone I work with will surely tell you, but my fat intake close to nothing. The fat from the peanut butter and milk was what my body was missing, and I slowly started putting on more muscle after adding this to my diet. Keep in mind, you can experiment with different fruit, flavors of whey, yogurt, granola, more or less milk, whatever you like! If you have your own sludge recipes, post ‘em up!
Kettlebells are becoming an increasingly popular topic in the world of fitness. It seems like classes are popping up everywhere, and there are countless instructional DVDs on them for purchase on the internet. Kettlebell routines are being used to develop core strength, conditioning, endurance, muscle tone…
Ok sounds great, you say. But what the hell is a kettlebell anyway?
A kettlebell looks like a bowling ball, or cannon ball, with a handle attached to it. It’s very primitive looking, and that’s because it’s been around a long time. The Russians started swinging kettlebells around centuries ago. It is now a staple in the Russian military and has been used extensively in their programs to develop strong, physically fit soldiers, some of the most conditioned in the world.
Similar to dumbbells, kettlebells come in varying weights, from light to very heavy. However, they are much preferred over dumbbells by many because they are easy to swing. Swinging the ‘bell allows one to build momentum for power exercises. Their handle allows for easier transition into lifts such as the power clean because of the ability to quickly change grip. In addition, the versatility of the ‘bell allows for greater range of motion during exercise. Kettlebell routines also require significant core strength, especially when performing unilateral exercise.
Many consider kettlebells to be the ultimate functional fitness tool. This is because many of the movements mimic the natural movements you may perform during daily activity or sports. Thus, it is believed that one that is well-trained with kettlebells will be able to better translate their developed strength into whatever scenario they need that strength for. It has been introduced to MMA fighters as a valid training tool and is building popularity in that area.
Most of the workouts I’ve seen are not for the faint of heart. They look very intense and are not to be performed for long periods of time at once. Kettlebell training is designed to be an anaerobic workout that quickly taxes the muscles and works the cardiovascular system, allowing the person to rev their metabolism and keep it revved- even after they’ve stopped working out. Revved metabolism = mega calories burned. A quick Google search on kettlebell training will yield tons of workouts you can view.
What am I trying to say? Well, kettlebells sound kick ass. Have I tried them? No. Will I? Yes. I have been reading about them for some time, and it really looks like something that could benefit anyone’s training routine. The idea of increasing strength while getting a fat-torching cardio workout will sound really tempting, especially around early springtime when it becomes more evident that my winter bulk is complete.
Stay tuned for more kettlebell articles. Have some information to share? Have you used kettlebells before? Comment below!
Hey, we never said the recipe of the week had to be difficult. An effort to eat healthy can often mean eating the same, boring, whole foods. So sometimes we have to throw something in the mix to change things up.
This is my version of the classic Italian non-meat meal that has been around for generations. It’s simple to make, and is a great change in pace for people who eat plain ole eggs everyday. Great for vegetarians!
The preparation is simple: chop up about 1/2 cup peppers and 1/2 cup onions. I love adding onions, but you can leave them out if you wish. Heat your skillet to medium. While it’s heating take a small piece of butter and use just enough to coat the bottom and the sides. That’s all you need. A little butter won’t hurt ya.
Saute the veggies for several minutes until they become soft. Then, just add your eggs (I use 2 whole eggs and 2 whites) and scramble. It’ll make for 2 sandwiches with wheat bread. You can just have the eggs if you’re watching your carbs, or make the sandwich with other types of bread — traditionally, this sandwich should be on some crusty Italian bread. To each his own.
So, you think you can lift a lot huh? I bet you aint got nothin’ on these boys – the guys from Westside Barbell. They are an elite powerlifting squad that has one goal in mind: to lift heavy, real heavy. The main lifts they concentrate on are the “big three”, which are the:
Bench Press
Squat
Deadlift
Many a man in the power lifting world are judged by their big three numbers and ultimately, the total of the three. Some of these guys’ totals are 2000 pounds plus. Here’s a video I found while browsing YouTube – my knees are hurting just watching this.
I especially like the guy who’s squatting in the red converse shoes. Nice dude.
One of the biggest reasons people fail to get in shape isn’t due to their lack of execution, but rather their lack of planning. The biggest mistake is failing to set some goals for yourself. The best part is that ANYONE can set a goal. Your goal could be to lose 10 pounds, gain 10 pounds of muscle mass, bench press 300 pounds, have a vertical jump of a certain height, or do 100 pushups without resting. The possibilities are truly endless. Without goals, it is much harder to keep track of your progress, so even though you may be taking steps in the right direction, you may not realize it. Then you get frustrated, which may lead you to feel that your workouts have just been wasting your time. Even if you do set goals, you may make some mistakes that prevent you from reaching your goals, so let’s take a look at some general guidelines for setting fitness goals.
- Research, research, and more research – This is probably the most important step. Whether you are new to the gym, or just new to actually setting a fitness goal for yourself, you need to do some research to ensure that the goals you set for yourself are realistic and achievable. The Internet is full of information, and you can be certain that someone has tried to do the same thing as you before. If you can find tips online, you will have a better idea of how long it should take to reach your goal, and what methods you should take to make progress towards your goals.
- Optimize your approach – As a result of your research, you should be able to find changes you can make in your daily life to make reaching your goal easier. For example, many people do not realize that their eating habits are their biggest downfall. You can easily reduce the amount of time you spend in the gym by cleaning up your eating.
- Be specific – Instead of setting a goal to “lose weight,” set a target weight or a specific number of pounds you wish to lose for example. Again, your research will aid you in determining what kinds of changes are realistic.
- Set milestones – If you want to lose a certain amount of weight, or gain a certain amount of mass by a set date, you need to set milestones to keep you on track. A good example is to set an amount of weight you would like to lose each week, or even a number of calories you will burn every workout.
- Keep a journal – Depending on your specific goal, you will be able to keep an eye on certain measurements to track your progress. Two pretty generic measurements are weight and body fat percentage. You can also keep track of the number of calories you burn, the number of calories you consume, etc. A journal will let you know what you did on weeks where you made good progress, and habits that made for a bad week. Even if you don’t see a difference in the mirror, chances are you are making improvements if you are sticking to your plan, so when you see the numbers, it serves as a confidence boost and keeps you motivated!
- Don’t get discouraged! – So, the day you set for you to reach your goal or a milestone is here, and you didn’t make it. If you know you did your best, don’t dwell on it. Everyone’s body is different and responds differently to exercise. Your original goal may have been too ambitious, but if you gave it your all, you more than likely made some great improvements to your look and overall health. Reevaluate your goal, look at your journal, reformulate your plan if you have to, and get back into it. Your mind is usually your greatest enemy, and dwelling on the fact that you didn’t make your goal is only going to prevent you from progressing.
Hopefully these guidelines will give you a good start to a successful fitness plan. Once you meet your goal, you will feel great! As with anything else, the more experience you have setting goals and working towards them, the better you will become at it. Keep a positive outlook, even if you have a bad week or two. If you meet your goal, share your story, it will serve as motivation for others.
If you have a success story, email us, and we will publish it!
