Archive for training videos and routines
It’s always about the bigger picture. How to lose ugly fat
Posted by: | CommentsYou know I still get asked a ton of questions about how I lost body fat and that sort of thing. Yeah I also still get accused of being on the juice but that is just the annoyingness of wannabes that will never be because they aren’t willing to put the work in.
One thing I get asked about a lot was my diet during my 12 week transformation. The last person who asked me that I answered with a simple “brown rice and chicken”. Boring yes, but hey it worked. His follow up was “how did you cook it? fried, boiled, what?”
Can you see a problem with this level of thinking? Well let me fill you in. He is looking at such minute details that he is losing sight of the bigger picture (well the whole thinking I got ripped by eating fried chicken is ridiculous but that is another post for another time.).
get ripped by eating this? right
Now I don’t mind answering real questions with real answers but the fact of the matter is what I did then and what I would do now if I needed to are different things. That whole 12 week program did what it was intended to do which was get me ripped but knowing what I know now I would have taken a lot out. First it would be just kettlebells because as cool as it is flipping a tire it isn’t all that convenient. The point was the bigger picture. Diet (not fried chicken thank you very much) and exercise (all of that stuff I did that physically exerted myself back then).
Whoa diet and exercise done consistently over time actually works…who would have thunk it?
Now if you have the bigger picture filled out you can start to fill in the little details here and there to enhance the effect. If you know anything about painting then you might know that they start out with a basic shape of how everything is going to look and then fill in the little things here and there that separate it from looking like something you would throw away if it wasn’t your own kid into making it a masterpiece that Michealangelo would have been proud of. Filling in the little details of a nutrition and training program can make the process A LOT more efficient as well.
I see people huffing and puffing on a treadmill in the “judgement free zone” and then they go slather a ton of butter on the bagel. They aren’t looking at the bigger picture and aren’t going to get any kind of results. I see others that could be on a decent diet but then go onto an exercise bike and read a magazine while their legs go a whopping 4 revolutions a minute. Just pack up and go home because right now you are wasting your time. If they applied the best of both worlds, well you can figure out they would stop standing still in their fat loss attempts.
You probably heard me talking a lot about Geoff Neupert’s Kettlebell Burn program. Well that’s because it is the bigger picture with the details filled in that make it a masterpiece. I have yet to see a program that generates faster results for fat loss and it does it in only 3 training days a week.
And when you hear me talk about efficiency, the training sessions on those days are under an hour. It sort of cracks me up that people can train in as little time as that and still burn between 2 and 6lbs a week while others will spend almost a week’s worth of time each time they step into a gym. How can you waste precious time on crappy programs when awesome ones are out there? I’ll never understand it.
Now if you want to drop a lot of body fat very quickly and efficiently, Geoff just emailed me and told me he is offering a 25% discount for today through this special link only (I actually just emailed him to ask him if I could put this up on my blog, and lucky for you he said “yes”.) Hurry though because that 25% off stuff ends on Thursday.
I started this blog with the intention of teaching you as I learn better ways to do things. I had created a system but scrapped it for his simply because it was a better way of doing things. This blog hasn’t lost sight of the bigger picture.
Find the best way of doing something that leads to your goal and do it. Pick the masterpieces over the sketches and you’ll be a lot happier with your results. It can be as simple as that.
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 ideal way to do things.
Posted by: | CommentsYou know I get asked a lot about supplements by people essentially looking for the magic pill that will take the to super strength and the body of their dreams. The thing is what they really should be looking for is a better method of training because that will set them up for long term results. Once you have knowledge, it lasts forever, unless you get hit in the head.
Gains in strength are usually an effect of training and if you train the nervous system you can get immediate gains in strength. The same can’t really be said about supplements. As a matter of fact if the supplement you are using gives you results that are mind blowing check up on it.
Back in 05 some athletes were using a protein supplement called Nitro Tech and when it came time for the steroid testing they tested positive for the steroids norandrostenedione and androstenediol. Needless to say if there were gains they had gotten from their protein supplements that wasn’t a direct effect of their training it is from the steroids that were put into their drinks. Steroid like results? Yup, from steroids.
On the other hand if you have a sound nutrition program and you training consists of lifting heavy weights even employing something as simple as feed forward tension and power breathing can bring you near instant steroid like results, minus the steroids or excessive supplement costs. That’s why I tell people there is more too exercise then exercise because even though it boils down to diet and exercise some ways are better then others and that’s why it is my purpose to find out the best ones.
You see if something on my car breaks, I can try and figure it out on my own, and I might get the desired result though it would take a little longer or I might never figure it out, or…
I could take it to my mechanic who can get it figured out in minutes and do it the right way. And that’s why training and nutrition programs exist.
This is more then I care to learn
So what do you think? Would you rather try and figure it out on your own? Or bite the bullet and follow a proven path that can bring you to your results quicker?
Frank Mir vs. Shane Carwin
Posted by: | CommentsWarning there are UFC spoilers below the video.
So this past Wednesday I got a call on my cell phone from one of my clients at the Montville Sports Center telling me Frank Mir was going to be in my gym for some last minute preparation before his fight against Shane Carwin. For me this was huge. Frank was rated I think 3rd in the world for the most brutal sport that exists…mixed martial arts. Him coming to my gym was a rare opportunity to see how one of the best actually trains.
I was hesitant to blog about it until now because with this blog you never really know who is watching and I didn’t want to give away any of his tactics. I was asked to keep everything hush hush and wasn’t allowed to film anything until he had actually finished training. That’s because youtube allows anybody to see anyone that gets seen with a flip cam (or Kodak Zi6 which is what I use). Totally understandable.
Now I really wanted Frank Mir to win. Frank Mir in person is about as cool as it gets and yeah I have met a few fighters since in my profession you over hear a lot of things and news comes my way pretty often. Him training in the mma gym where I run kettlebell classes almost makes it feel like he is a teammate as well.
Having observed him one of the things I noticed was how fast his hands moved when throwing punches and kicks and how loud the pads were. Frank wasn’t practicing fancy footwork or what the creator of Krav Maga Imi Lichtenfeld called “cavaliers” (because he thought that sounded fancy). Frank Mir practiced the basics. His groundwork was practicing the basics of escaping the mount and defending from the bottom because he knew that Shane Carwin is an aggressive and opponent.
Now here is where the spoiler comes in.
It didn’t do him much good. Shane Carwin was too much for him to handle that night. As dialed in as Frank was when I was watching him and as dialed in as he was that night Shane Carwin was also dialed in. Shane Carwin didn’t defeat Frank Mir with anything fancy. Just basic punches to the chin that came in through the tiny opening that Frank Mir had.
Now try and think about that for a second. Frank Mir practiced the basics. Shane Carwin practiced the basics. Shane Carwin’s won with basic punches. That night his basics happened to be the better of the two. If you watch mixed martial arts like I do you might notice that they use the same moves over and over again. That is because they have to master the basics. like Bruce Lee once said “I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Whoever has Bruce Lee’s fear got it through mastery of the basics.
When it comes to being the best one quote comes to mind.
“The best are better at the basics then everybody else.”
Turbulence Training Style Workout Done With Kettlebells
Posted by: | CommentsI know its been awhile since I had last posted but things had been a bit rough. Anyways I know you want your fat loss and muscle building workouts you greedy bastards you so here is one I created. I used ideas I got from the emanual Turbulence Training by Craig Ballantyne. I don’t know if you saw my video on which is better Turbulence Training or p90x but if you did you would know I favor Turbulence Training.
Why?
Its more efficient. I am all for doing the things that bring the most bang for the buck when it comes to training time. Why do things that are unnecessary? Anyways here is your Turbulence Training style fat loss and muscle building workout done with kettlebells
Remember you have to eat correctly too.
