The secrets for fitness progress measurements

In case you haven’t learned yet, you can measure your fitness progress with 4 ways. Each of these ways can be improved in their own particular way.

You breathe oxygen right? When you run, or engage in activities that require a higher oxygen intake (breathing more than normal) then your body ability to use oxygen for energy will be improved. Ever notice when you’re tired, your breathing much slower?

How long can you put your body to work before fatiguing?

In a workout, when you have very little or no rest at all between sets or jogs, then your endurance comes into play. Endurance can be improved by shortening rest periods or increasing work over a longer period of time. This doesn’t mean you should jog or workout for hours at a time, it just means you can simply shorten rest periods or continuously workout to improve endurance. Exercises that contract your muscles for more than 60 seconds or rest periods shorter than 30 seconds will improve your endurance.

Muscular strength is your ability to create physical force in a single time. If you improve your strength, exercises will be easier to perform for multiple times, at a heavier weight. So you can count on muscular strength to increase your running speed. Many people neglect this because they are afraid of injuries. Injuries are more likely to happen if your strength is not improved.

Last but not least, flexibility and body composition. Being flexible and improving it will allow you to have less vulnerability to injuries. Flexibility will improve your range of motion for your joints and muscles, making you much stronger in areas which would be weaker for others who do not work on flexibility.

Body composition is the secret to weight loss. One look at your body composition will give you an idea of what’s working and what’s not. Simply using the scale will not help. Body composition will let you know about your muscle, fat and bone mass in you.

If you are losing fat, and also losing muscle, then you will have potential health problems. The scale might tell you that you’re not losing weight, instead you might be losing fat and gaining muscle. This is the key to weight loss, as muscle will keep burning fat and eventually you will be sculpted with “toned” or muscle mass which will make you appear much healthier.

Exercise right from Home

The gym is almost a superficial place for exercising. They offer a wider variety of equipment yet only a few would make a difference in ones life.

All of those machines you see there…they are almost useless. Free weights over rule those machines. They don’t offer any real life benefits. The false sense of security make you think that the weight is balanced and stabilized by you but when instead the machine is doing most of the work.

That being said, machines do have their places in ones workout program. But they are not needed and will not make that much of a difference. Free weights remain to be the king of all strength and muscle exercises since dinosaur times! 😛

Women, how many times have you picked up something off the ground? Men too have to listen to this…

Imagine picking up something off the ground. You use your whole body, correct? Machines will not improve or prepare you for anything like that.

For a exercise that would improve your skill on picking up things off the ground would need to be something that is similar but is more challenging. This will make it easier for you to pick up things off the ground in the future.

Strong joints, bones, muscles and back will be given as part of the results of such exercises.

After knowing that, you’ll probably understand what you need to do from here.

Get a sturdy bag, perhaps a backpack. Gather around heavy objects that could fit in your backpack. Place the first object in, don’t make it too heavy since it’s your warm up. Now lift it up and back down the SAME way you would pick up your usual items.

But make sure you bend your legs, keep your back straight and avoid bending the arms since you are only learning the picking up and placing back down.

Throw in more objects. Make it a bit heavier. Repeat.

Keep throwing in more objects until it is too heavy to even pick up the ground. The point of this is to make easier for you to get on with your usual daily activities.

IMAGINE!

You’ve challenged yourself for a few minutes. Now when you pick up objects that would usually be heavy, it will almost seem effortless….

Careful!

You might pick up things now and throw them up to the ceiling since it is almost too light!

This will not happen overnight. But practice movements that you usually do on a regular basis. Getting up from the sofa, going to the fridge and bending down. Practice these movements in a challenging matter.

Now you know you don’t need a gym membership…and you only need 5 minutes….

No EXCUSES!!

Please ask any questions if you have any…

BEAST MODE….FIGHT OR FLIGHT…OR nothing!

In the gym you have two choices. Workout or don’t workout. When i say workout, i dont mean post to your facebook ON MY WAY TO THE GYM, IN THE GYM, READY TO ROCK THE GYM, OO HOT BABES.. NO this isn’t what working out is. That’s just a waste of your time and my time, the only people who gain from this is your buddies on facebook. Sure they’ll like, love, whatver your status but in truth, they are sitting there laughing. Laughing because they know if you are wasting time updating your status on facebook, your going to make them look better when it comes to beach season.

Enough about facebook, when it comes to the gym, ITS NOT A GAME. No matter what your goal is, you should not be reading, thinking, or looking unless its about your training. Unless it’s about your next set, your next rep. If your not thinking about your next rep, or set or anything training related, it’s highly possible your not going to get the results your in there for.

Your workout is about YOU, it’s about your maximum performance in the gym, in any given time or day in the SET time frame you choose.. Meaning marathon or sprint like workouts, in other words, AEROBIC and ANAEROBIC. Or maybe BOTH. It’s about your plan to build, maintain or exceed your limits or all of the above. If your thinking about spending your hard earned money and time for the gym, or anything exercise related, then make it worth your every second, minute and session your in there.

If you can’t agree with what I just said and your really there for picking up hunnies and having funnies, please stay out of our way. Us, the serious trainers. We maintain, we grow and we dominate in every way. Females and males, we all have one thing in common. A GOAL! We have a set goal in what we want to accomplish. Day and night we are thinking about our next workout, anxious to hit the first set and struggling to hit the last.

This in turn, will give you a better vision of what you want to accomplish as a end result. No matter how hard it may seem or how long the journey may be, you and your heart has the desire to meet the end result and goal.

We can all workout, we can push 110% into every workout from the beginning to the end. But it’s how you see and measure that 110%. One person may feel 110% is a lot, another may see its not enough. It’s how you put that energy into your workouts and exercises. You may see someone breathing and grunting everything they got into their workouts but are they really pushing themselves like this everyday or only when that hotty is looking that way? Or could this be you?

I am a very strong believer that we all have something inside of each and every one of us. Something that can turn you into something powerful. Like the story of the warewolf, when the moon is full, it can’t help but to turn into a giant powerful beast.

It’s not the perfect example but this is the perfect switch that we all posses. If your not doing what I’ve described in this whole blog, if your putting in every ounce of focus and inner strength into your work, in and out the gym. Then you have this switch as well. I call it beast mode, others call it RAGE, well people who know about this call it by “Fight or flight” .

I believe i use this method perfectly 99% of the time. I use my own andreline into every second of my sets and workouts. It’s fuel and it’s my rage that I must have and use for the maximum performance i need to meet my goals.

There’s so many ways and techniques to bring this beast out of you and No its not by the full moon. Maybe you can watch other pro bodybuilders and fitness trainers use this method. how do you know when they are using it? Trust me, you’ll know when you see it. You can see it in their eyes, in their energy and you can feel it throughout your senses.

I used to think ” If i dont do this last rep or set in squats, my bro will be crushed” Not exactly this exact track of thought but this is how i FELT. This is just an example, you have to explore how you can bring out your inner strength when you are feeling like giving up during your exercise and workouts.

 

I guarentee you if you can put your focus into what I just said, you will meet your results sooner or later. The other 60-70% is in your diet/stress/sleep. This is mainly about the BEAST MODE or the Fight and flight technique that we should use to push ourselves outside our comfort zone and beyond our limits. Its how you come back stronger, faster, and smarter. This principal is a great technique if your motivation is low. Just youtube the prime examples of bodybuilders or anyone who is meeting their end goals!!

 

ITS NOT A GAME! ITS LIFE OR DEATH 😉

REVIEW OF ASSUALT ! Pre workout Supplement by Muscle Pharm

Hello again everyone!

I know theres a lot of supplements out there today, and with a lot of supplements comes a lot of advertisements and photos…some are overwhelming with the before and after photos of people…

You might find a skinny boy (my transformation) who becomes a super hulk like in the after picture. These are questionable and you never are 110% sure if it’s a honest review of a supplement. No one wants to waste their money on a useless product or supplement, but at the same time everyone wants to be who they see in the magazines.

No one can be truly happy if they are comparing themselves with these people that they see in the magazines to the mirrors in their homes.

As Ronnie coleman says “Everybody wants to be a bodybuilder, but no body wants to lift no heavy ass weight!”

True but I love lifting heavy! Lifting heavy comes with massive benefits and strength. Although I’ve made some major mistakes that effected my gains. You can see that here

Sometimes diet and sleep isn’t just enough, we all need the extra edge. For myself I’ve tried many many supplements and i believe its time I make my first official review!!

Assault by Muscle Pharm:

its a violent name and very attractive to the serious people who want to make the best out of their workouts. It’s a supplement I’ve long known about and I’ve seen it millions of times on the odd time.

I watched UFC but I never fell for their advertisements as it was ALWAYS in my eyes when I watched their fights and I always thought it was overrated since everyone LOVED UFC..who doesn’t love blood and Sparta like fighters!

Mad respect to the UFC fighters, and with the love of UFC comes love for the products that they were advertising..

Finally I decided to buy this pre-workout supplement and I bought it for a expensive price..60 dollars where its only 30 dollars online, well 35 including shipping. I’m down to the last serving or two so I really think it’s time to bring out the final word on this product!

The ingredients….

The first thing I look at is the title and the brand, if its known or not to me. This one was for sure very familiar with me so it caught my eyes. And this one was the updated verison. The old verison I believe had less amino acids or none at all and the creatine type was cheaper and more common. In this profile of ingredients you will notice it has Creatine HCL, which is made by con-cret creatine! This is the most expensive creatine I’ve ever seen.

The creatine…

This was a interesting addition to this profile, not only was the creatine-HCL interesting but it also had many other ingredients with it as well. It was a very complete pre workout with branch amino acids, carbs, vitamins and minerals, along with pump ingredients and cell volumatization. I won’t go too deep into the ingredients because this is not what this review is about but I will go more into the NO BS results!

A bit of background…

Just a little about my self, I’ve been training for 6 years now, but not with a strict diet and I didin’t always watch my macros throughout the years. I will state that It’s always been a life or death situation in the gym, I always pushed my self towards a state of failure and exhaustion, in the smartest way possible. I watched my recovery and watched my muscles grow more and more over the years. Recently i went through a phase where I had to redem my motivation, find why i was training to the death and why I chose this road which I began and promised my self never to end until I could no longer walk.

I’ve tried at least 10 different pre workouts, a couple of different protien and natural test boosters. I’ve always been watching the supplements evolve with different tasting and claims.

My experience with assault:

The very first time I took this I went for a sprint, I did not have a gym membership but I do have a way of training the most intense way without the presence of a gym or the equipment thats in it. When I say intense i mean my workouts were extremely intense! Out of breath, wanting to sit down for a minute, I went overwhelming strong and I always made it difficult!

I’ve always been a sprinter type of a guy, the long distance stuff was never fun for me. It was boring, steady, and did I mention boring? I did mention I love to make it like a life or death situation, I loved using my andreline to go hard on every stride and second of my runs! I had to be ready for anything, what if a LION was chasing you? Are you going to happily hope along at a steady pace? NO. your going to hit the gas pedal like your life counts on it!

One whole scoop counted as 2 servings for this product, So as the instructions stated I should take Assault 20-30 minutes before my workout. I took it, and 20 minutes later I was raging! My focus was intensly strong and my heart was steadily beating faster and faster. My muscles felt like it was ready for war! The first thing i noticed was that my warm up was easy, of course it should be easy, but really I didn’t even feel my legs it felt like i was running a machine, a machine that could get faster and faster as it started up!

As my warm up finished, I started to run faster and faster. After about 7 minutes, I was hitting my sprints at about 70% capacity. It felt like nothing. So after the first sprint, I ran steadily preparing for my next sprint, i went 100% I felt like superman like if someone tried to take a picture of me I would just a blur! By this time it’s only been 12 minutes, so I hit my 3rd sprint, same feeling, there was NO slowing down and my legs felt like it was still as fresh as the warm up felt. 4th sprint, I noticed people along the sides and they were girls from the corner of my eyes, I did notice them from a distance but I did not bother to look again as i was really TUNED into my sprints.

By the time I hit my 6th sprint, I still felt strong but I knew it’s been more than enough so after 20 minutes I stopped sprinting and started cooling down. My heart was racing incredibly fast, jitters? none.. but energy was super high. My focus was still pretty strong, you could call it tunnel vision but i think it was more like targeted vision. I still took note of everything around me but at the same time I was efficient at keeping my focus at 110%. i could look at a spot ahead of me and it would be incredibly focused and tuned it.

Hope that makes sense, I know i’ve ranted on and on but I feel that if you really want to spend your money on the right product you should read the right review, no matter how long, as long as you aren’t bored! I will write my final thoughts and workout below…

Incredible focus, incredible recovery, outstanding performance and work. The only thing was that the first time i took it i felt about 40% nauseous especially as my work output became increasingly more and more. Note that i did take this on a empty stomach, and followed the instructions carefully. And I am a healthy individual with no health or family genetic-related problems.

I’m on my 2nd last scoop of this product and I’ve been working Night shifts so my sleep has been very light. I usually get 8-9hours of sleep and with night shift I get the same length of sleep but with waking up every hour or two to the random noise of the normal active days that other people live and make. And the sun…you can’t sleep well enough while the sun is out! It’s horrible. The headaches..the agony. but this has never slowed me down in my workouts.

I’ve been using this pre workout especially with endurance and power training. Consisting mainly of boxing, pullups and sprints and goblin squats (google it).

At half a scoop (one serving) this product is great, but at one scoop is where the most I felt it at. With everything from focus to performance as i’ve mentioned before. This is for sure a recommendable product in my books and I would use it again if it wasn’t so expensive in my area.

If you have any questions or comments please do post it below and I’d love to answer and read your thoughts and inquires!!!

GOOD LUCK ON TRAINING!!

If you want a body weight routine, here’s an incredible one.

Also avoid making these 7 DONTS and make these DOS of muscle building instead.

NO LIMITS TO GETTING FIT

If I had 2 cents for eveytime someone made the excuse of not working out because they don’t have a gym membership for whatever reason (money, intimated, etc), I wouldn’t just be rich, I would have more than enough for RETIREMENT!

Face it, everyone was more healthy and fit before Jesus Christ was born and there wasn’t a golds gym in sight or a single exercise machine that we have today. Yeah maybe because their work was more manual and there was no such thing as a couch potato. And this was maybe only 50% of their day, they still had to HUNT, HUNT and PRACTICE HUNTING. What’s even more interesting, dispite all the other manual they had to do, is that they still worked out, they were practically training themselves to be more efficent, stronger and faster. And obesity back in that time? What’s that?

 No don’t go bringing home a dead animal for dinner after reading this,  although I’m sure if all super markets closed down today we would all strave. But what if the world was ending and everyone was just surviving? Would our instincts (and our fight or flight)  help us strive and bring out our inner beast mode out? Or would we find the closest cave and wait for facebook to come back online?

Instead of going to the gym, which can be too easy if your just sitting on some machines going through the motions, you could just work out where you are! There’s no limit to getting fit. The millions of way to do it and if there was no gyms, I’m sure there would be a sign floating outside stating “All areas available for exercise use”.

Pick up some heavy STONES! Find some logs and squat, climb a tree or sprint up a hill and cool down on  the way down. The possiblities are endless and only endful if you don’t let your imagination help you.

Haven’t you ever seen a big stone and wondered “How did it get there? Wonder if i’m strong enough to make it budge?” With all common sense and safety in mind, you can try!  This is simple but yet complex because it works out ALL your muscles. Rather than doing a muscle focused exercise where only one muscle is worked out, EVERYTHING is used when you are lifting a stone. Your grip, strength, stabilizers, balance, and your MIND! It takes a lot of mental power to be able to hang on to that big stone that has no proper place to grip or hold. Only the STRONGEST men carry the heaviest stones, have you ever seen strongmen competitions? They usually have some “ATLAS” stone lifting. And they are built from their legs to their arms!

No one wants you to know this, who would want you to benefit more from nature than man built machines that are made to make money. Yes I’m saying you benefit more from natures gym vs the mainstream gym in the way that it gives you more of that pure fit type of physique and mind that has you ready for real life situations. I myself will still workout at gyms but if the gym were mixed with nature (heavy atlas stones, logs etc) it would be the perfect gym! Otherwise I will still workout both at the gym and outside!

Where outside the variables are uncontrollable with the enviorment, which makes everything so much more difficult. Start working out outside with your cardio, strength and everything training and you’ll see yourself mentally and physically ready for real life situations! Did I mention you’ll be ready for the beach season if you start NOW!?