Micheal Kirby- Quote

"Failure will not overcome me so long as my will to succeed is stronger" - Micheal S. Kirby

Slash Fat / Build Muscle - FARMER’S WALK (revisited)

II have covered Farmer’s Walk before…………. But seriously folks, it will slash fat and build muscle.

The farmer's walk is an incredible exercise that is not used often enough. It is so SIMPLE that I believe people overlook it in favor of some newfangled exercise fad.

The farmer’s walk builds muscle, reduces body fat, increases strength and has very little risk of injury.

The farmer's walk is the simplest exercise you can do. Simply pick up some heavy weights and walk. Your entire body is utilized. Your arms, back, shoulders, traps, legs and YES your CORE. Imagine getting a great core workout without doing crunches. :)

Reminder that every movement starts with posture. Do not drop your head forward or use a rounded shoulder posture. This causes too much stress on your neck. Instead, work on positioning/posture and maintain a straight back (spine) and head looking forward but not extended.

You can mix the emphasis on distance (a challenging load you can walk with for two minutes) or weight. Distance means lighter weights. This will have a similar cardio effect to sprints. Distance (lighter and longer) will accelerate fat loss. Weight - is heavy and brief (up to 30 seconds). This will build more strength. The heavier weights will translate over to improving your other lifts.

Do both distance and weight often in your workout and see the SUCCESS. Yes, it is simple but brutally effective. !!!

Stay tuned.................

Dave Tate Quote

“Passion trumps everything.” - Dave Tate

Perfect Lifting Program - No Such Thing

Everyone wants the magic pill, the perfect program….. . Well, it does not exist. Despite all the “experts” publications, the fact is nobody has it figured out.

There are no absolutes in “training science." There is tooo many variables: one’s aerobic base, anaerobic base, training history, hormones, mental and emotional state, and vital signs.

You have to find a program that works for you. One that meets your goals, your strengths, and your weaknesses. There are vast amounts of publications, wisdom based on experience, and opinions from bloggers, trainers, and competitive athletes. Nevertheless, you have to take responsibility to determine if your lifting program is effective and working for YOU. There is no such thing as a perfect lifting program. Stop looking for the magic answers and start learning and adapting to meet your ultimate fitness goals.

Stay tuned……………

Physique Mistake - Over Isolating

FOLKS - COMPOUND MOVES !!!! A few times a year, I will receive emails from people wanting advice about training and weight loss or development of specific muscle groups. In reality, they do not want to hear it, they want some miracle answer.

Focusing too much on isolation limits developing the body and fitness level you are striving for. Muscle building (remember KEY to metabolism) requires heavy compound movements (see many earlier blog postings on my site). The heavier compound exercises have a greater impact on natural physique-building hormones such as testosterone and growth hormone (GH). Ladies – I am not talking about bulking up. We ladies also need these same hormones.

Isolation moves has its place AFTER compound moves, mainly to work on any weakness areas and imbalances. But these should NOT be the heart of your lifting session.

Reminder - Compound exercises: Presses, squats, deadlifts, rows, dips and pull-ups.

Stay tuned…………….

Shoulder Press - Challenging Variation

If you have been reading my blog, you know overhead press (shoulder press) is one of the 7 staples in our compound moves. Here is a variation of it that I tried for the first time yesterday. It will absolutely will shock your shoulders and core.

This variation is not easy. You will be sitting on the floor for this press. Sit in a squat rack. Do not start with the barbell on the floor. Set the pins in the squat rack a couple of inches below shoulder level and place your barbell there. Your legs are together and straight (no bend in the knees). No slouching. Sit up straight with no back support. Sit on your hamstrings and not your butt to make sure your lower back stays tight and upright. Grab the barbell and perform the movement like the standards overhead press.

This is no way of cheating and you have no assistance. You may be humbled as I was on the amount of weight you can lift in a strict form press. Go light until you get the feel for it. Very challenging.

Stay tuned…………….