Archive for highly recommended
Strength Training for Fitness and Aesthetics
Posted by: | CommentsAlright I was sitting here at my laptop with no clue what I wanted to write about so I’ll just give you a free workout to try at home. Hell I’ll write down the guidelines for you to complete it free of charge since I am not an asshole after all. I just came back from running a class and this is what I had them do. All you need is a kettlebell. The purpose of this training session is to train over head stability and movement quality, build strength and boost your metabolism to burn some fat (if that is your goal get on a proper nutrition program).
4 turkish get ups alternating sides. Make sure to pay attention to proper form.
“Countdowns” (I stole “countdowns” from uber Strength Coach Alwyn Cosgrove…he told me to…)
Complete this as fast as you can with good form.
10 swings
10 goblet squats
9 swings
9 goblet squats
8 swings
8 goblet squats
till you get down to 1
Wait for your respiration to return to normal then do kettlebell arm bars to open up the chest. That one doesn’t have a specific rep count since I want you to just kind of explore your way through the exercise. Remember to keep your lats tight and keep your shoulder away from your ear.
Then do a couple halos and round the body pass just to loosen up your shoulders a bit more.
Prone cobra stretch at the end.
Enjoy.
Eric Moss RKC
I want you to notice that even though there is a lot going on in that workout I stress the basics. It’s turkish getups, swings and squats. Do more of the stuff that provides a high bang for your buck and you will get better results. Exercise selection is the last thing your body adapts to so don’t buy into that muscle confusion crap. Try that training session out and let me know how you do with it. I mean it, speak up.
The Fastest Fat Loss Diet Period
Posted by: | CommentsYou know it really is a small world.
I was at a wedding over the weekend (the bride looked beautiful btw and the look of her back is testament to the fact that women should be lifting heavy because her back looked fantastic) and the next morning I was at the hotel with another person from the wedding. This was a dude I had talked to previously and he knew that I was fairly knowledgeable on fat loss training and nutrition and was telling me his friend had gotten ripped abs really fast using “some diet with a 5 day cycle where he goes to McDonald’s and eats whatever he wants once a week.”
I said to him “Is it the Xtreme fat loss diet by Joel Marion?”
“Yeah.”
Awesome! You see I have a copy of Joel Marion’s Xtreme Fat Loss Diet and it promises some big time, almost near impossible results. His plan of attack did make sense to me though but I wanted to see if it was more then theoretical. The general basics of it are;
Gorge yourself to up your metabolism. (the spike)
Create an extreme caloric deficit taking in only branch chain amino acids to prevent muscle wasting. (the dip)
Work your way back up to normal eating over the next 2 days. (the climb back up)
Repeat. (of course their is more to it then that and I recommend you check it out before trying it on your own)
This “friend of a friend” basically proved this diet works in the trenches. Great news!
If you think about it, taking the slow methodical approach I had taken with nutrition like before though it did work and I got ripped still lost 17lbs over 84 days. This approach promises 25lbs in 25 days. That is extremely fast.
at the beginning
What if this happened 25 days later?
At the same time look at training, steady state cardio though it can work, is not nearly as fast as high intensity interval training. Previous nutrition experts recommended the slow steady approach to nutrition. Joel Marion is recommending a sort of interval training version of nutrition. Sounds like he is on to something big. What do you think?
Leading from the front
Posted by: | CommentsSo on Friday I needed some help in the launch of my upcoming Kettlebell Nitro follow along metabolic kettlebell workout video training system. I went to Jesse Vince-Cruz who is the guy that films both me and Arnel Ricafranca and helps us out with the technical stuff. Jesse is the one who helped me set up this blog because when it comes to tech stuff I am a complete idiot…and I have had 4 hard drives crash in the making of Kettlebell Nitro. (think about that a second…4 friggin hard drives)
If you aren’t aware the 3 of us went all did body transformations. Arnel had IWSPA, I had RBF and Jesse had home workout guide. I was the only one who stayed ripped.
Well anyways there were a bunch of big events that happened in 09. Arnel got married. Jesse became a father. Both put on weight. Arnel was labeled the six pack abs expert and even though his programs are about fat loss (which is the secret behind six pack abs) he put on body fat and lost muscle with his busy schedule of buying a house, getting hitched and all the fun and games that comes with that. Jesse put on “pregnancy weight”.
And now they are coming back. On Friday night while I was there Arnel was getting ready to film for the Instant Workouts series. Every week he films a follow along workout….and he does it without a shirt. The reason he is doing it that way is because right now he isn’t all that impressive to look at but as the weeks go by you will be able to see him AS he goes through the transformation. Jesse is blogging his progress as he goes through it.
And that is how you can tell that the program is LEGIT. Because the 2 of them are leading from the front…and proving that the program works with their own sweat and tears.
You see there are a bunch of marketers out there that create these products and claim it to be the secret behind their success. The hip hop abs people had the abs not because of that program but because of who they are. You don’t see them transforming themselves. The same thing with that fraud shamahan. He won’t prove that that 5lb joke that he calls a kettlebell will do anything but waste time, because he can’t. The women he has in the videos are simply paid models who automatically look good. Not because they earned it through hard work and discipline like the rest of us.
So not only is Arnel and Jesse earning it again…they are legitimately earning it right before your eyes (though Arnel is the only one that appears on camera)…and while I was there Friday night I saw it and well let me just say…its gonna be rough. Effective…but rough. And yeah I am close with these guys (they are both in my wedding party) but as you know I wouldn’t endorse anything I don’t believe in but there is not a shadow of a doubt that if YOU went through the Instant Workouts program that you could also make a serious transformation because it is currently being “battle tested” and “proven in the trenches”. Go for it and prove it to yourself as well.
Eric Moss over and out
The Problem with Weight Loss: Your Body Will Do The Opposite.
Posted by: | CommentsAlright I normally like to blog at least once a week but I didn’t really have any time so I am just going to post an article here by uber fat loss expert Alwyn Cosgrove. Alwyn Cosgrove has some of the best fat loss programs out there and a lot of the other good ones were created from research and practices taught by him. He is one of the people I always research to get cutting edge stuff because his stuff works plain and simple.
The Problem with Weight Loss: Your Body Will Do The Opposite.
By Alwyn Cosgrove
Homeostasis is the property of a living organism, that regulates its internal environment so as to maintain a stable, constant condition.
When you don’t drink enough water in the short term — often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.
When you drink a lot of extra water – your body excretes more water to maintain balance.
When we weight train — we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.
When a male takes supplemental testosterone — the body shuts down its own production in a bid to maintain homeostasis.
When we immunize children against disease — we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and ‘remembers’ it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease – we expose it to the disease – and it responds by doing the opposite – it destroys the disease.
In almost every situation I can think of, the body tries to maintain homeostasis by “doing the opposite” of the stimulus.
How does this apply to weight loss?
Now we know that while you are doing it — low intensity exercise burns primarily fat.
Higher intensity exercise actually burns more carb stores than fat.
But in every head to head comparison, high intensity exercise results in more fat loss than low intensity exercise – even though the more intense work may burn a lesser percentage of fat during the exercise session.
Burning glycogen results in a larger amount of fat lost than burning fat directly.
The body responds by “doing the opposite”…
Break down muscle to grow more muscle. Burn glycogen to lose more fat.
I designed Warp Speed Fat Loss training program to specifically take advantage of this ‘law’ of nature so that when your body “does the opposite” you’ll end up with faster and greater fat loss.
About the Author/More Info:
Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatloss.com. Alwyn Cosgrove, M.S., C.S.C.S. is a nationally renown fat loss expert whose work has appeared in magazines such as Men’s Health, Men’s Fitness, Muscle & Fitness, Maximum Fitness, Men’s Journal, Self, Oxygen, and Muscle & Fitness HERS. His Warp Speed Fat Loss system is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat and exactly what to do for exercise to lose weight in record time. WarpSpeedFatloss.com
Heavy Metal
Posted by: | CommentsSomething about old school heavy metal just really gets me going. Here is a song called Touch of Evil by my favorite band Judas Priest. Listen to it and you just might feel like training.
