The Strength Of Primates

Its becoming a habit of transforming into a Primate (Ape, Monkey) these days as i'm testing out more ways to move like a wild jungle animal or hanging from the pull-up bar in various positions. Currently at my size I can do 5 pull-ups from various grips and that number will get a little higher each progression. That doesn't sound like much but at 268 lbs. its pulling a ton of weight (literally). That's the fascinating thing about primates is their crazy strength and power.

There's no true way of telling how strong a primate is; take for example the chimpanzee....

The strength of a chimp is so surreal its not even worth laughing at. Moving on all four limbs the majority of its life using their arms just as long puts them in the category of superhuman strength. Tested at a zoo they had a female chimp deadlift a heavyweight. The amount was roughly 600 lbs. or more using only one arm. That's freaking insane once you wrap your brain around it. Now think about the Lowland Gorilla.....

It has been said that the gorilla's strength in theory is the equivalent to 10-20 of the strongest lifters on the planet. Personally I believe its slightly exaggerated but not by much, overall that kind of strength is something you don't want to mess with. When it comes down to it, the gorillas are the strongest wrestlers of the animal kingdom, try to take down an ape of this magnitude and your life will be over in an instant. The crushing hand power is unbelievable and the tendons are basically like solid steel. 

We can never be as strong as a primate because of various reasons and the majority of exercises to even practice would be way too dangerous. Their structure may have the closest resemblance to us humans but in fact they have different variety of joints and tendons in areas we can't comprehend and that's why during their lifetime the healthiest primates swing through the trees with ease, walk on their hands and feet like its a cake walk and climb so damn fast it makes rock climbers look like wimps. The most athletic of all primates is the Gibbon hands down.....

As you can see because of the long arms, its built to swing and swing far greater than an acrobat ever could. Because of their genetic code, gibbons can be as tall as three feet from head to toe but their arms stretch as high as 5 feet, talk about a hell of a reach. They have the most agile grip in the primate world because of the way they swing they can change grips within an instant going from tree to tree. To even get close to a fraction of that strength and flexibility the safest way to train is to practice hanging and moving about on a bar, soccer goal or any long stretch of bar; the monkey bars are perfect for this. Do you know which primate has the strongest hands pound for pound? Its the Gelada Baboon....

Although it walks and sits like a dog, the gelada's hands are so powerful it'll rip the bone off your fingers. They live in the highlands of Ethiopia where they climb upside the mountains everyday and have their gatherings. Climbing up and down slopes as steep as these talks a serious amount of focus, strength and agility. Their fingers aren't that big compared to other apes and monkeys but they're so full of tendon strength it makes them a category of power all by themselves. They're the only monkeys to be able to handle that kind of stress. They weigh no more than 45 lbs. (females about 23) but pack so much power they can destroy a 200 lb. man in seconds. The closest you'll ever get to having that kind of strength is if you're an advanced level rock climber.

They say bodyweight exercises are not good for strength and only good for endurance...Depends on how you look at it. I personally believe through specific styles of training, body-weight fitness can be carried over to other areas of strength. If you're going to deadlift 1000 pounds yes i'll agree body-weight alone won't get you there but you can build tremendous strength within other areas. I rarely touch weights (barbells & dumbbells) these days but after many years of thickening my hands and building great back strength and leg strength I can still walk into a gym and still pick up 100 lb. dumbbells and pick up a hand and thigh deadlift of over 300 lbs. I've even done multiple reps with full weight of the lat pulldown machine and machine chest fly over 200 lbs. 

Don't underestimate the power of your own body. With the right training, bodyweight exercises can thicken muscle tissue and power up on your tendons to a degree of strength that makes you hard to put down. Imagine being an arm wrestler and training in the ways of an ape along with your specific training of the sport, most would find it difficult to even make you budge. 

Want to build real strength using Primate/Animal Methods? Get these courses below.....

Animal Kingdom Conditioning

Animal Kingdom Conditioning 2: Call Of The Wild

Wild Animal Fitness For Kids (Highly Recommended)

Animal Flow 2.0

Animal Workouts DVD

Want to see more of a visual of cool Primate Movements? Here's a video I found of a guy doing 5 variations of Primate movements you can do in your home (with enough space) or outdoors to play on...

Did some of these earlier just to mess around and were a lot of fun. I'll be filming my style of Primate movement in the near future. Be on the lookout for that one. Get wild and have a blast guys. Be awesome. 

Becoming Tarzan

Training to be the Ape Man isn't something that happens overnight, its a real commitment whether short term or long term. With the upcoming movie coming this summer, I'm brushing up on my animal training (mainly Primate Movements) and making my body move differently and develop flexibility in my hips and shoulders through deep squatting (which I like to call the Ape Squat) and pulling power through hanging from different grips and pull-ups from different grips. To truly dig deep into the heart of Tarzan Fitness you really need to go to the full source (with adaptations of course) by training the body in a series of animalized movements just like the man himself that has to crawl, jump, hang, swing (brachiate) and balance.

Animal Kingdom Conditioning

Animal Kingdom Conditioning 2: Call Of The Wild

For a 270 lb man, brachiating isn't an easy task, for the most part its damn near impossible but I believe i'll be able to do it again one day and be able to practice more on the monkey bars and a soccer goal if I can find one. I love moving like an ape and so since i'm more geared towards being a gorilla than Tarzan it fits me but I like to imagine myself as a much bigger version of the guy. Being 50-100 pounds bigger and doing really cool athletic things a man that size is known in theory to be incapable of doing. To get the look of Tarzan takes different training but its not impossible to build a physique using primate movements and strategically eating well and recovering well. One of the styles of training to have that full Tarzan look is to do Charles Atlas style exercises which you can find below.....

Pushing Yourself To Power

Isometric Power Revolution

& Ultimate Push-ups For The Awesome Physique

These are the same (or similar) exercises that actors Jock Mahoney, Mike Henry, Ron Ely and I believe even Johnny Weissmuller did for their Tarzan Roles (IMO Mike Henry was the best of them). I love these types of exercises too because when I don't have the space I need for the Animal Movements, I do these or Circuits from Darebee to do conditioning work. When it comes down to it, I prefer Animal Moves because I don't like to be in one spot the entire time, I want to move around and be surrounded by fresh air and being on the grass but also I don't always have that luxury in the winter time and i'm not fond of being in snow so I go with other options. That's the thing, don't resort to one single ideal or you'll miss out; give yourself options.

Another way to really tap into that Ape Man mentality is to do MovNat which is basically the highest level of Tarzan Fitness there is period. Teaches you real mechanics of crawling, jumping, balancing, coordinating, swimming, fighting and climbing. Whether you choose to train like the Ape Man or not there is always options to have to fulfill your natural and athletic potential and have a healthy body and have strong, supple tendons and ligaments. Keep your exercise to a level where you don't go to failure and utilize your natural strength/body ratio to stay in a long-term stance of training where injuries are slim to none and listen to your body as you train and recover. Personally I don't believe pushing your ass to the absolute limit to the point where there's so much pain you end up tearing or breaking something. I do believe in testing your abilities but only to a certain degree where recovery helps you build up and you can train at a high level without hurting yourself.

We can't be Tarzan everyday, its just not practical but we can adapt and have long-term health with the right training that suits our needs. Learn your options and use what's there for you at anytime no matter where you are. Train like an Animal outdoors (or indoors if you have the space), if you have very limited space use one of the first 3 courses listed above or do Darebee Workouts for circuit training. Make it an adventure to exercise no matter what and utilize your imagination and instincts to truly train anywhere, anytime. That's the true motto of Tarzan Fitness.

Grip Training On A Budget

There are those in the world that can't afford a gym or specific equipment that costs an arm and a leg but still want to become strong and fit. I love having a strong grip but I don't have that big of money for stones, a power rack, drag sled or Battling ropes; I believe in being simple and minimal of what is used for my best interest and benefit. Plus I don't have any room for all that stuff but I do have some things that you can get at a hardware store, towels and a pull-up bar for under 30 bucks. Just because something costs a big deal doesn't always mean its a big deal.

My secret to grip strength on a budget is to do things that the only weight it requires is your own. I did thick bar pull-ups by wrapping my bath towel around the bar, built up my fingers from doing gorilla exercises and fingertip push-ups to the point where I can do them explosively off the ground, hook my fat gripz to a bar and have at it yet still made progress with my grip strength. Not everyone has the ability to get expensive stuff to make themselves better and even if they could, don't take it for granted. I believe in the art of using your brain and using your money for things that matter most to you. Here's a list of what you can use for under a few bucks....

Left over tires for Hammer striking

Your towels to build pulling power

Removable Doorway Pull-up Bar

Step Stool for elevated Push-ups

Fat Gripz

DIY Sandbags

Buckets to fill water and carry

Many ways to build grip power without needing to spend a ton of money, one of the greatest arm wrestlers of the 20th century Mac Batchelor used bottle caps between his fingers and other things that made his grip so powerful, no one was able to beat him. Use your imagination, be willing to do what you can without needing a whole lot for very little. Use your brain, not always your wallet.

Apeing Up My Conditioning

Yes the first word in the title isn't in the dictionary or a full on word but you know what, it sums up what I've been doing lately. Becoming an ape is no easy feat, it takes focus, commitment, a little imagination and being oblivious to looking like a goof. People can say what they want and depict how to train like a gorilla but to truly get down to the nitty gritty, you have to move like one in order to become one. Animals in the wild don't lift weights or use machines to gain their strength; they rely on nothing but their body and instincts in order to survive. Granted if they had to move anything it be boulders, knocking down trees and carrying large specs of nature.

Nothing in the world can give you the functional strength, agility, flexibility and power more than the true animalized movements of bodyweight conditioning. Sure weights, medicine balls, jump rope, stones and dumbbells can give you great conditioning and can take you far if you use it properly and with real intentions but in all my years of training nothing compares to animal exercises; maybe its because of the way i'm drawn to them or because they give me real sense of purpose to train for life against myself and nothing else. Training this way teaches me how to handle my body from really awkward positions and strengthen my tendons from the bottom of my feet to the top of my head. Its so powerful, very few understand its true source of untapped energy and fundamental strength that is useful, realistic and functional.

The gorilla is my inner animal, its been within me ever since I was a little boy and only up until about 10 years ago or so I started to truly embrace it and train in it. Other animals have their perks and all are very valuable but the ape is the king of them all. You may think differently because your inner animal is different and you can go on and on about the scientific stuff and that its truly impossible to be as strong as a gorilla or to even move like one yet, I have in my mind the belief and the personal experience and participation that when you set your mind to something and adapt it to make it work for you, possibilities are endless. Gorillas are in fact stronger than humans period but we can learn from what they have done their entire lives. Not in complete entirety because there just a great deal of things that we can't do because it wasn't meant for us to do however, when we break down the movements and put in things that are more realistic and practical it can take us to levels of strength we didn't think existed in the human body.

For the past week, I've basically done nothing but hanging, walking, jumping, running and playing like a Gorilla or Primate in my workouts. Due to lack of space and the structure of my body I can't do brachiating movements on my pull-up bar so I have to just do hanging from different grips and isometric pull-ups for now until I can find a much longer bar to work on at a park or somewhere. The ground work however will be more suited to what I'm doing but to keep the equality of pulling and pushing as best as possible. To learn more about true Ape movements get the Animal Kingdom Courses 1 & 2 to have you training like a true ape. If that's not in your budget, get either Animal Flow 2.0 or The Animal Workout DVD to get an idea of what to do to unleash your inner ape. That's all for today. Have fun and go be wild.

Why Is It Important To Be Creative?

Why is it important to be creative? Is it to become someone more than the rest, is it about being better and more reliable on your imagination than to do someone else's style? In my mind, being creative in fitness is the toughest thing you can ever be. Doing someone else's style makes you lower than your true potential is. That is not to say you can't learn or be taught a specific way so you can learn your own style later; it just means what you want to do can be learned through your interest, will to commit and the idea to find yourself in what you believe works.

Throughout my life, I never liked being told what works and what doesn't, I made the choice to be creative because my brain operates differently than the majority of people. I learn from a lot of people all the time but that doesn't change the fact that when it comes down to fitness, i'm very self reliant. I feel alive and focused as I create my workouts or my own style of training. My soul is free and I'm able to generate greater inner strength through my creativity. In nearly 20 years I've learned how to lift, hold a handstand, put up heavy weight, bend bars, bend backwards into a bridge, struck a tire with a Thor Hammer and a near 60 pound sledgehammer, I've hung onto pull-up bars with one arm and taken on some amazing lessons from very gifted and stupid strong individuals that believed in what I'm capable of.

Going from one program to another time to time is fun because you're constantly picking your own brain and seeing something new that you may have not seen or felt before. The truth is, I always go back to one particular style of training that keeps me in shape like a lightweight at around 270 and that's the Animal Movements more specifically Ape Training by hanging, moving like a wild gorilla or chimp. I found out that basically I was destined to be an ape like person. My mother jokingly told me that my father got a card for either my birthday or he got it for father's day who knows but she said that in it, it had talked about a chimp and apparently my father seemed to believe that was what I was going to be because I somehow to him acted like one; now I move and train like one and didn't even realize until I got so into it it became natural to me. My creativity is natural for me because if I ever tried exactly what others do, I become disoriented, uninterested and I shut down. I can't do someone else's system to the T very well because my brain isn't programmed for that.

Some people find it difficult to be creative and so they become followers and be more like sheep or soldiers, follow a leader and let him lead you the way, go down their path because that's what they feel is right. Truth is, anyone that is remotely creative in any shape or form are the scariest people on the planet because not only do they think for themselves, they can free themselves without thinking twice about it. Creativity also brings ridicule, attacks on your self-esteem and its a pain in the ass to make people understand what you want to create. People want to suppress those that have critical thinking and shut down what may bring them hell but all in all, they're jealous of what you have the potential to be successful in. Marketing gimmicks, commercials, the news, endless stupid reality shows and magazines that print bullshit that really has no relevance to your true self.

When you train, learn what the mechanics are and make it into your own style that fits your goals and what you decide to accomplish not what others feel is better for you. Do I believe in certain people when it comes to programs and various systems yes wholeheartedly but I do not follow they're rules or believe in everything they do. They're different in their own ways and not all have the same philosophy. I learn what I want to learn and I pay attention to things that interest me, I have never been able to learn by what someone tells me to do so one of two things go down; I either have someone show me up close and personal the mechanics and I go from there or I observe in a book or DVD and learn if it works for me, if its not exactly what they do then I make it my own until I have mastered it. That's how my brain works, I'm not some little puppy who rolls over when I'm told to, I do my own damn rolling. It is important to be creative because in reality good or bad, its the only way to survive at times; not everything goes according to plan and you're never the same person everyday. Be creative because its who you are, learn what's important and make it your own otherwise you're just another dog mastering commands.

Building A Grip Without Needing Weights

Weights in most aspects of Physical Culture is ideal to developing strength and unbelievable power and physique but it's not always the case. In other words, you don't weights for everything unless you're looking for a particular way to build strength. For grip work there's a lot of ways to develop mighty mitts but i'm here to tell you that weights aren't always needed in this manner. I have build a powerful grip without having to do barbell and dumbbell work, I mainly use only a couple maybe three implements that would be considered "weights" but in truth they're just a measuring stick compared to how I really found my grip power.

To truly understand Grip Strength we need to look back to what makes us very strong or very weak in our hands. It takes a tremendous amount of strength to bend steel, rip a phonebook and/or lever a heavy sledgehammer so to really make that strength possible is to not do something else but get down to the dirty soil and reach down and use those actual tools to build your grip strength. Another way of building great grip power without the iron is doing hangs from a bar or rings; these alone can build an insane grip because in order to even hang you need to have a bit of tightness to grip the handle and just stay there. Some can't hold for more than a couple seconds, some can hold far longer its a matter of practice and focus on the intention.

Finger Tip Push-ups is also a favorite since its very basic and simple exercise yet many can't do it due to issues in the wrists or fingers. The objectivity is to utilize what works best for your goals and achieving progress little by little. I love to move around like an Ape and since my mind is getting more geared towards that Tarzan like state and doing Ape style movements I'm doing exercises like Hanging from the pull-up bar in different grips to hit the tendons and muscles from other angles, walking or jumping like a gorilla by being on my knuckles and putting my weight onto them the majority of the movement and building that pull-up power by isometrically flexing in various stages of the actual pull-up. Training the fingers and hands is essential to building a complete body that is full of strength from a variety of angles.

Training to use as minimal equipment as possible without relying the barbell and dumbbells is very effective and its more natural. The Sandbell is one implement that is great for your grip and no I don't consider it weights, this is more functonal and can be used for practically any movement. I believe without question the best of the best when it comes to pure natural grip strength and powerful tendons are mountain climbers, these guys/girls have pound for pound some of the strongest hands on this planet period. They are the closest to our Ape ancestors by having fingers that could literally tear you apart if you fought them. You don't need to be a mountain climber to build this kind of strength but you will need to find a rock climbing wall or build one around your house or for the cheap route get eagle claw straps to wrap around your pull-up bar and go from there, I've tried these and they're tough as hell and I only managed maybe a couple reps the last time I tested them.

Don't believe for a second grip strength is purely getting from wrist curls and weird machines, if you truly want a mighty set of hands, you need to get dirty and do exercises that really target the hands and fingers while engaging the entire body, isolation isn't going to cut it. Its not a knock to anyone but from personal experience and seeing some of the strongest men on the planet within mere feet up close I know for a fact real grip work comes from those who target the hands in a specific manner that digs into the tendons and builds insane eagle like claws for fingers. Train your grip with a vengeance and you'll learn how tough you can really be with the power of a gorilla.

Coming Full Circle With The Sandbell

There are plenty of exercises that really hit the Core Muscles hard but one of the best ones can actually trim your waistline in a very short amount of time. Using the Sandbell, the 360 Exercise produces a heavy target not just on the abs but the entire upper body structure of the arms, shoulders, back and grip; this exercise takes control and focused tension on the muscles used. When practiced correctly, this one exercise can develop powerful and muscular abs.

The constant shifting of the weight makes it even more amazing as you have no choice but to keep control of the bell or else you might hear something crash unless you're outside and you hit a window or a fence. When it comes to weight; I believe to develop great mastery and full flexibility and strength in the exercise itself, be sure to take on no more than 20 pounds, that may not sound like a lot but because of the control and accurate amount of tension it's going to feel way different. I have heard of the 40 lb. 100 rep challenge and for the most part it's basically a marketing ploy. I'm going to give you a quote I made on a forum where it'll give you a complete outlook on why the weight doesn't make you the man, but the consistency:

"Its not the weight that makes you a man, its the consistency to train and learn the value of your body's capabilities according to your range of motion, awareness & the will to stay in peak condition without risking injury. More often than not, ego breaks more than the body does. The physical injuries are just icing on the cake because people buy into the fact that if they don't train beyond their natural abilities they're not worth a damn. I've pushed myself hard for more than a decade and only got one small minor injury during that entire period."

Read that with complete mindfulness. Don't buy into the notion that bigger is always better, you don't need to go to extreme reps with a lot of weight to get amazing results. Pace yourself little by little down to the smallest fraction and you'll still get results. I'm a big dude and never needed to move a ton of weight to become strong, the things I have done were carried over because of my training. Trust me when I say this, no matter how big or small you are, you can get crazy strong with minimal equipment and no more than 20-25 lbs. worth of actual weight. 

Be in control of your exercise or it will hurt you more than just physically. When it comes down to it, if you want powerful Tarzan-like abs, this is a top exercise to make that a reality. Practice with focus, intention, muscular tension (Muscle Control) and awareness of how your body moves within the exercise. Make it work for you and if you want to increase weight, do it for progressive reasons, not to prove how strong you are. Train smart and train awesome.  

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Train For Yourself

I go over different workouts all the time for various reasons and at times it does become overwhelming from trying to do whatever just for the sake of doing it. I don't believe in trying to fit into someone else's ideals because they're stuff is so perfect. People forget that no matter what they make themselves out to be, nothing comes close to doing something for yourself because it leads a path to finding your true self. Practicing many systems and exercises over the years, I became very strong mentally and physically by doing things that suit who I'am.

Training to be like somebody else only makes you 2nd or 3rd rated in the sense where it makes you lose sense of what and who you are further and further away from what's truly there in the first place. Does that make sense maybe, maybe not but don't believe for one second you can't be the strongest version of yourself. It's not something you can just achieve overnight, it takes years of searching, learning different things and know your faults, weaknesses and how you pick yourself up.

I train for me because I know more than anyone what I've been through, good or bad and that fitness is not just a fad or even a lifestyle; its beyond those things. It's my universe, it's what brought me to do the things and choices I make everyday; its my blood, my skin, my soul, my breathing. People can call their way of life a style or something to temporarily do to pass time but they'll never understand what it's truly like to live your training no matter what you do or where you go or who you are with. I have had people tell me that because I do what I do everyday has become easy for me; truth is, it gets harder everyday because I constantly have to find something that's exciting, fun, quick, long, space or hardly any to do something. The only thing easy for me to train everyday without fail is the thought of if I don't do it at all, I lose a piece of my soul and that is something I can't live with. 

Train because you wanted to, not because you crave it or because you don't have a choice, do it because its a part of who you are. I can talk all I want about what works, what doesn't and how this should be and what that sucks and here's the blueprint & all that other crap, it all boils down to what you want to do and you go do something whether it's to experiment or do a routine or hell because you thought something was cool, you're going to do something anyway but do something because you knew in your heart, deep down in your guy that's what you wanted to do in that time. It's not easy being your true self in your training believe me I deal with it everyday yet it brings me to what I love and what it does for me and only me. Train for yourself, no matter what.

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Jungle Fever & Bodyweight Training

I'm hearing the call of the Jungle daily. The experience of moving like a wild animal puts you into a state of mind that not many other systems can touch. Your mentality becomes different and you're channeling that animal spirit within. Repetitions are great and everyone should strive to reach a goal of certain amount of reps in their regimen; however, I'm more for the quality within the quantity instead of just making useless reps at a pace where the form is sloppy and the potential for injury is greater. Nobody's perfect but always strive for quality in your practice.

That's the thing with animal moves and bodyweight training in general where the better quality of your movement the greater your strength, flexibility & endurance comes into play. Everything counts; train your body to become instinctive. How your body reacts to a situation in more extreme cases will either save your life or get you killed and the same goes for saving a life as well. Your movement development interacts with your instinctive nature. Train your body to instinctively act on the ability to crawl, jump, balance and be able to withstand unpredictable durations in situations that you never know how long can go whether in a split second or an hour or more.

The thing with bodyweight exercise overall is not just the luxury of training anywhere, anytime we have all heard it but it's also an opportunity to learn the true secrets and capabilities of our physiology & anatomy. Animal moves whether its from Global Bodyweight Training or from somewhere else, teach us how to control our bodies to become instinctive and be able to react to things you wouldn't expect. It's one of the reasons I have mixed feelings on systems like Crossfit; although it has amazing benefits in certain areas for some people and I like the randomness with the circuits and style of lifting and using your bodyweight it becomes a problem when quality deteriorates and only quantity matters. I believe if you're going to do something random or looking to shape up in a circuit style of training, make quality just as equal or more so than the quantity of the workout.

Practice mastering your bodyweight and find that animal spirit in your training on animal movements. Don't just learn how many push-ups or pull-ups you do in a set or see how fast you can do 100 Squats; learn the value of the quality in the movements more than the quantity because whether sooner or later in your workout if you become sloppy and keep pushing through, you will get injured and its going to be a bitch paying for medical bills because you decided to be a smart ass. Take it from me, I have performed some crazy stuff over the last 10 years and rarely ever got injured.

Be Awesome Everyone,

Ben


Animal Flow Workout: http://tinyurl.com/powerandmight-AnimalFlow

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Flowing In The Animal World & Exploring

Animal movement is so joyous and fun to do, period. I love the crawling, the jumping, balancing and just living it up. Yesterday I went into my Animal Flow workout and just felt amazeballs without needing to move all that hard for 10-15 min. like I usually do. Just flowing around and being creative integrating transitions, travels & switches that was more slow paced but still challenging.

The ability to explore your body as it moves in different patterns isn't easy by any stretch (pun intended) and it gives you feedback on what to work on and help yourself find your weak spots to generate into strength. My animal spirit is the Ape, I'm not questioning that and I feel whole heartedly that to be true. However you move will develop what you lean towards that spirit within you. We all have one and that's the beauty of exploration, its both a physically and mindful practice that everyone should do. It doesn't matter how old you are or where you come from; unleash your instincts little by little and see what brings out the best in you. 

The urban jungle can be scary and its up to you to find out what truly makes you animalistic. I know that sounds a little philosophical but so what? Animal Movement is not just moving in various motions; it's about channeling your inner self and bringing out what makes us who we can truly be. People are being held back because of various reasons; it isn't proper, it makes us look savage, it's uncivilized whatever the case may be. I'm still learning how to be more open with who I'am because growing up, it was very difficult to show my true self to practically anyone because let's face it, I grew up around a lot of guilt and ridicule and no matter how hard I tried; something always made someone defensive, poke fun at what I was trying to do and tell me it's impolite to be open about things or in other words "hold it in or suffer the consequences" that's how I felt. 

Over the years as I step by step was coming more out of my shell things started happening for me; showed people what I can do, be upfront about things and be accepted. My training has opened up a whole other universe for me where I can be myself, have fun, live without regret. Because I grew up around a lot of guilt not because of things I've done but the people who walk on it and hearing the soles squeak, it's instinctive for me to feel that way so around certain people I shut down and parts of me become emotionally painful. That's one of the reasons why I train, it helps me be open and be happy with who I'am and little by little i'm transitioning that mindset without needing to train but always keep my focus on the very thing that has helped me survive many hardships and helps me be a better man to the woman I love in all of this world.

Whatever you're going through, find something that helps you be a better version of who you want to become, channel your pain into something glorious and creative that gives you purpose and happiness. It's not materials that help you flow through life, its what keeps you flowing within yourself and making bad ass things happen. For me it's exercise and exploring, for others it may be something else but I'm telling you, nothing gives you more of a soul search than learning about your animal spirit and unleashing it without being fearful of it. Explore your true nature and make it awesome for you.  

Animal Conditioning Using Playing Cards

A couple years ago, I was testing out my conditioning as always and I went for a deck of cards workout that was made famous by the late Karl Gotch. Normally it be push-ups and squats so often I would do the whole deck which took me no more than 45 min. to an hour. As of late I've been wanting to do the deck again but with an added twist; I decided to not do only push-ups an squats but Animal Movements.

As you may have read on my facebook page I've been killing it with the Animal Dice Game where you roll a 20 sided dye once for an animal and a second for the amount of reps/steps you take. A couple times I added in a deck of cards to make things a little interesting. Instead of rolling twice, you only do it once to get the animal and you flip a card for your reps/steps. This is pure conditioning as it's going to be in my opinion; you can say there are better exercises but this is the ultimate in randomness and having to do unexpected movements and it's never the same workout which is a good thing if you're in sports or want to amplify your stamina for manual labor, continued strength, lung capacity for running or whatever.

Shuffle the cards as you normally would; have your dye in hand and roll it for an animal then flip the card to take your steps. This workout should roughly take you around 30 min. to complete and rest as little as possible; if you need a break, do deep breathing and drink that water, never sit down. Most decks are at around 52 cards, mine has 55 including 3 Jokers. Here's the repetition scheme for your cards.....

2-10=Face Value
K/Q/J=15 Reps
Ace=20 Reps
Joker=50 Reps

So pick 20 Animals you'd like play with or get them out of a Animal Kingdom Manual or from the DVD and go from there. Have fun with it, make noises if you want; it's not meant to brutalize your training but to help you have a good time while going through something very tough. This is great for kids, athletes in sports such as wrestling, MMA, Soccer, Football, Boxing, Spartan Race ect. My personal deck I use is Here and here's a set to get some 20-Sided Dye. This is an amazing workout with no special equipment and can be done practically anywhere at anytime. I do this in my den or outside when it's warm but if I'm in a hotel room or a very small room I do what's called a Caged Style workout where you're only allowed to move in a short amount of space. I have figured out how to do animal movements anywhere so don't let anyone tell you you need a very wide range of space.

Tarzan Is Calling To Me Once Again

Couldn't stay away from my Animal workouts for long. Over the past few days I've been hearing the call from the Ape Man himself & he's making me work harder than ever before. The jungle has been nuts since he got me playing the Animal Dice Game again. With the way he's kicking my ass lately I have hit more than 40 rolls of animals; the show off over here has been warming up with even higher numbers; my highest set of rolls is at 58, that's a lot of movement ranging from 1-20 steps at a time.

Even in the last 4 workouts; 57, 58, 42 & another 42 rolls I'm feeling it everywhere and my core is just getting hit the most because of the contraction to protect my lower back from injury. The endorphin high is incredible and I love feeling really good afterwards. This is pure conditioning and can really put you in Jungle Shape, basically gaining stamina and overall body to strength ratio. Although I'm over 265 lbs; I feel like an athlete under 220 and look like i'm around 235. If you really want to burn off fat and put on real muscle, this is the ticket hands down.

As much as I love my sprints, Isometrics & Hammer Work; the animals are the top of the workout food chain at least to me when it comes down to building insane strength and endurance for bodyweight work. You don't need to do that many rolls worth of animals to get the full benefit, only 5-10 to start and 20 min. worth of work is all that's needed. How much would it cost to you to get fit only 20 min. a day and gain strength, power, stamina & speed all in one workout?

Animal Kingdom Conditioning- $127 ($0.35/day for an entire year)

Animal Kingdom Conditioning 2- $67 ($0.18/day for an entire year)

Animal Flow 2.0- $59.95 w/ DVD ($0.16/day for an entire year)

Animal Workouts DVD- $29.95 ($0.08/day for an entire year)

If you really think about those numbers, that's still under $1 a day to train for an entire year alone just learning about animal exercises and that's still cheaper than the average gym. Just one of these courses alone can save you a couple hundred bucks a year at a gym that you need to drive to, get stuck in traffic, dress into workout clothes and get ready to get on a treadmill and the weights which you might have to wait for at several minutes at a time usually. Get your greatest benefit by saving time and money on a long-term perspective. I can hear the jungle man calling to you now and letting you know its never too late to get in Jungle Shape.

Best Workouts & Equipment While Traveling

I like a lot of things that training has provided but you can't always do what you want when it comes to certain things. Traveling for example can be a pain if you had to lug a kettlebell around or in dying need of a gym that a Hotel has (if that's what they call a gym) specific equipment. That's why I believe the best traveling form of exercise is Bodyweight; can be done in your hotel room, out in the hallway, at a park or hell on a plane (yes I literally have done movements seated on a plane).

Some people would like to travel with equipment that could be useful and resourceful. When I travel I usually take only 2 specific types of equipment that are light to carry but effective regardless of where you are. That would be the Chest Expander & the TNT Cables, they have been lifesavers for me as they give me the type of training I'd like to do that can be done just as in the gym. Hook the door attachment to a door, strap the cables in and you're good to go. Basic exercises like Pulls, Presses & Squats can be done with the cables. The Chest Expander is just as awesome if not more convenient and has nearly as many exercises to choose from. 

When it comes to specific workouts while traveling, hands down Circuits. Doing these for 20 minutes is all you need to get in good shape. The Darebee Workouts work best for training in hotel rooms, waiting for a plane or wherever. I once did a workout that involved stretching & Bridging exercises while waiting for a plane at the airport. I'd rather do a circuit in a hotel room or outside somewhere where i'm staying so I don't sweat all over the place. When it comes to equipment, resistance bands are best and to me Lifeline Fitness carries the best kind and very affordable. Do workouts that are within the 15-20 min range or less unless you're on vacation and may have more time you don't need to train any longer than that. When I'm in Lake Tahoe, I take advantage of my surroundings and head down to the lake to lift heavy rocks, swim, crawl amongst the rocks, climb ladders of the docks and anything else that suits my imagination. 

I get it some like to use a gym and maybe some may need it like Pro athletes or musicians, entertainers or whatever but for the most part unless you're a bodybuilder, powerlifter, strongman you don't need to go to a gym while you travel. Have some imagination. If you got a good small amount of space; you can do some crazy training. Since me and my girl are heading to Disneyland for her first trip to California we'll be walking the majority of the time but in the hotel, mostly calisthenics & resistance training will be used but at the parks in line for rides; Isometrics baby. Push, Pull, Wall Sit, Squeeze & flex in various positions as you stand in line. Be open minded and be resourceful with what you have. Use the environment and use your imagination and you'll never ever need the gym again. Value what you have and make use of your surroundings. Don't make excuses to not train. 

Why Cram It When You Can Spread It

One of the fascinating things about Fitness is not only the variety but the mixture of exercises put together. Now I'm not one to be fiddled routines and on occasions I put myself into only one workout for the entire but for the most part; I like to dabble with exercises throughout the day. The reason why for that being done is because sometimes one workout just isn't quite enough or I won't have a usual time to train everything I need to do.

Some folks can only do one workout within the day because that's all they can do which is understandable; job, family, emergencies, unexpected circumstances whatever the case may be you only have this much time to do what's important. I like to look at things from another perspective; doing exercises throughout the day may have some value you may not realize. Not everyone has an hour to exercise to the gym or even at home at times which is believe it or not perfectly ok. I would normally get my training in by the afternoon after promoting or hanging with my girl but at times when I travel or i'm out of my element in another person's home and I would sometimes have to improvise.

I do my best to teach you that when you can train anywhere at anytime there's more to it then just being able to get something in within those factors. As the title implies, you can do things throughout the day but in increments instead of just cramming everything into one specific set of time. Here's an example; in a little over a week i'll be in California for a family gathering and since i'm not there that often, things can get chaotic with me seeing everyone and going all over town and to other cities/towns within 30 mile radius my training won't be exactly the same and I won't always have the time I need to train the way I normally would. That doesn't mean I stop doing what I do, just spreading things out with exercises here and there to get going with the chaos that happens there. My exercises mostly contain push-ups, self resistance, stretching and Isometrics plus the occasional squat but overall I just do enough exercise to where I can get a few minutes in throughout certain areas of the day. Because of this trip, I'm doing what I feel is right for me to do and train even for a couple minutes before something crazy happens and if people give me looks or think something negative; their issues not mine.

Training throughout the day may sound taxing and exhausting but as Doc Brown would say "You're not thinking 4th Dimensionally" but with the right level of intensity and keeping reps down to only a few and the exercises only a few; it can keep you energized the entire day. Wouldn't it be cool to feel giddy & high on endorphins? Being able to stay active without fatiguing and enjoy the vibrations of your body's electrical feeling? It can even help calm your nerves with the right exercises and doing things without people noticing you. Be open to ideas and doing what's important for your body. Give yourself an opportunity regardless of time that your body matters and staying fit doesn't have to be complicated but a gift to have the chance to do something down to the smallest fraction. Make it work for you and not against you, be your own trainer.

Mountain Burpee Video

Video on my version of the Mountain Burpee. How many can you do in a workout?

The Mountain Burpee

Over the last couple days or so I've been in the mood to do Burpees. I never really gave them much thought before and never really liked doing them but my brain kept at me and get in the mood to do them. I did a few variations because as you know I get bored easily and would like to come up with things and just make it up as I go along. Routines most of the time for me don't last more than a week.

One Burpee variation that really caught my eye was combining two exercises and making them one into an exercise that truly hits every muscle in the body. Burpees in general are fat burning torture exercises and anyone that can multiple sets of them has my vote. I watched and tried out other variations just to get an idea but one really kept me coming back to and that's what I call the Mountain Burpee. It's a combo of a Burpee & Mountain Climbers.

Now granted because I don't do Burpees often I get winded pretty damn fast. This however really makes you eat dust in a matter of seconds. Here's what you do.....

Squat Down

Jump Into Push-up Position

Do a Push-up

Do a 4-Count Mountain Climber

Jump Back Into Squat Position

Jump Up

Repeat

Just doing a few of these is brutal enough and will help you build some solid conditioning. Make it harder by adding a second push-up after the mountain climber. This generates loads of Natural Human Growth Hormone when done consistently but in the beginning not everyday; work up to it and don't need to do a whole lot to get all the benefits. Start doing them in sets of 5, build up to 10, 20 until you can do 50 (because of the mountain climber count, you're hitting 200 climbers at this point). Don't have to do them all in a row, take a break if you need to and when you're rested do another set. Set a goal for the amount of reps you want to achieve or better yet use it as a finisher at the end of a work in tabata style (20 on, 10 off) or do them on your days off. You can do them anywhere at any time. Do a set in your Hotel Room while you're on the road, knocking out a few on a lunch break at work, at the park while your kids play, when commercials come on. Nervous before heading out on a date? Knock out a set of these bad boys and your endorphins will kick in and your anxiety just might fade away (make sure to take a cold shower after so you're not sweating and stinkin' on your date.

I plan on doing these on my trips to Disneyland & Tahoe this year, hitting them up in the hotel room before heading out to the parks, in the cabin before going to the lake or casino.

Comment about your experience with this exercise and give me your insights on it.

Time To Take The Wheel Again

Spring is on the rise in a few weeks and the body will have had enough time to recover from winter. Beach Season is coming not too long after this so getting in shape is on a lot of people's priority. The most common place to get shaped is the Core Muscles. People like to see awesome looking abs and that trim waistline. Believe it or not a lot of those that have good looking abs are not that strong in that area. This is where I help you find a solution to not only get muscular abs but a crazy set to boot. 

Crunches, sit-ups, ab machines and Insanity DVDs are the most common things those wishing to get abs flock to because they're either very easy or you just sweat out following someone. I'm here to tell you about the one device that can help develop really strong and muscular abs that takes the boring exercises out of the equation; one that I'm personally using myself to take off some fat especially in the lower areas plus the obliques. Just a few minutes with this bad boy and you'll see results quick.

It's called the Power Wheel. I've mentioned it in previous articles the most recent one being on legendary pro wrestler Bob Backlund using ab wheels to condition his abs and upper body. The reason why the Power Wheel is so effective its because you don't just have to use the handles to roll with but can also put your feet into the straps and do other exercises as well. Even the most simple exercises hit your Core hard and that's a good thing. Doing things that are too easy and in extreme reps won't give you true results. This wheel literally will tell you how balanced you are and that if you don't use the muscles needed for the exercise, you will lose balance. Learn them carefully and build a base. In my case, after a few rollouts I feel it immediately and I barely just get started. I'm seeing results within just the last 2-3 workouts, you don't get results that fast from doing boring crunches and sit-ups. The wheel makes you use every muscle just to balance on the damn thing.

You can't be loose when you use this thing, you have to flex every muscle and make yourself like a steel rod, if you're loose you'll know it right away. Less than 10 minutes of this a day and you'll have stronger abs in a matter of less than a few weeks; do it for 6 months and you'll have powerful abs you couldn't get in years prior. Check it out and for the Nutrition; keep a steady eating habit of real foods and less crap as possible. I even have some products you can look into that'll help trim your waistline awesomely.

Go after the 24-Day Challenge and get free workouts and extra meal plans in the process; using this challenge along with the awesome stuff i'll send and combining these with the Power Wheel; you'll be unstoppable and nothing will stand in your way to get the best abs you can have. Lose weight, gain energy, relieve back pain and eat & drink like a champion. INVEST in your health and INVEST in the Power Wheel.

Finding Comics For Inspiration At An Older Age

When I was a kid, I wasn't into comic books; it just didn't appeal to me as I had books ranging from Disney to Goosebumps & things of that sort. For all I knew back then was comics were for nerds and geeks and that was all that mattered to them. My comics came from watching superheroes on Saturday morning and after school like Batman: The Animated Series, Spider-Man, X-Men, Mighty Morphin Power Rangers & Superman. In the 90's, Superhero TV shows flourished, you couldn't find any kid under the age of 12 that didn't know who Batman or the X-Men were; quite frankly it surprises me that the comics themselves still sold like hotcakes since the Shows were towering over them.

I had one comic when I was a teen not many knew about with me. It was a Fantastic Four comic. I can't tell you where it is right now but I remember reading it in my room a few times and it was the only one I truly knew about. How I got it that I don't remember. When Ironman & The Incredible Hulk came out in the late 2000's, it peaked my interest because it reminded me of my childhood watching the cartoons. In the last near 5 years since I lived in Idaho, I have collected more comics (graphic novels) than ever in my entire life. I found a store here that has at least 3 sections dedicated to comics and one of the first ones I picked up was I think a Thor & Hercules set of comics. I had the Thor Hammers made by Stronger Grip a couple years before that and I just got enthralled to the point I got into the comic book scene. I'm officially a superhero nerd when it comes to that kind of thing. They inspire me to train and get fired up for breaking PR's, inspire me to create and come up with new things to write, they infuse my imagination like Burgers & Fries it just worked.

I'm reliving my childhood all over again in my 30's and learning about amazing stories and classic/new artwork and how the images are so breathtaking & wonderful to view. I find it so fascinating that any book that I find interesting I grab. Most of what I've collected are graphic novels of Marvel and little of DC but always have a heart for both. I've got books on Harley Quinn, Thor, Moon Knight, Batman, Captain America, Spider-Man, The Inhumans & Hercules. I've even got books on Star Wars based on Characters & The Force. I've been to a couple Comic Cons in Spokane, WA and plan on to go again at Lilac City Comic Con going with my girl and her brother.

As you can imagine, as a crazy superhero fan with the movies its going to be one hell of a year. Already seeing Deadpool and moving onto Batman Vs. Superman: Dawn Of Justice (I'm with Bats on this one) its going to be insane. I've become such a fan of both the comics and the films that I have put in my own Amazon Store exclusively for Comics of all types which you can go to here at My Comic Book Store with all the latest updates and Pre-Orders for upcoming comics and graphical art sets of paperback & hardcovers. Whether you want inspiration to train, learn about the characters or just a collector of new and classic books there's something for everyone. I'd recommend because of the craze of Star Wars & Marvel Films coming out get your hands on some of the newest editions of stories on Darth Vader & the Rise Of The Empire/Republic with Deadpool stories and upcoming hero stories based on the upcoming movies.

The Bob Backlund Workout

Most pro wrestling fans today (especially those in their teens) wouldn't know who Bob Backlund was or is. Most today who have heard of him only know about him being another Hall Of Fame guy or the weird looking dude with the Bow Tie and business shirt with red straps that appeared on Raw once or twice in the last few years. What you don't realize was that next to Bruno Sammartino was the longest reigning WWE champion that lasted over 5 years. Back in the 70's & 80's he was the poster boy for the babyface character; Howdy Doody on roids with a boy scout all-american personality.

Former College football player & wrestler transitioned into the pro ranks being trained by legendary pro wrestling coach Eddie Sharky (same guy who trained the greatest tag team of all-time the Road Warriors and former Minnesota Governor Jesse "The Body" Ventura) and ventured out on the road wrestling in the old territories. Backlund was about as a blue-collar american kid as you got. One of his traits back in the day was being in top condition on a frequent basis. We're talking about rough conditioning that would make some MMA Fighters blush and was able to go an hour with some of the top guys at that time including former Intercontinental Champion and 2004 HOF inductee Greg "The Hammer" Valentine. His training is still talked about to this day in some circles.

Since the mid 80's or so when his career was going down little by little he began training differently in order to build strength in his legs after being injured from constant running for cardio and some of the beatings he took in the ring and learned about the Step-Up test from Harvard University. So to substitute running he became a fanatic of the Step-Up Exercise going as fast (with good form) as possible. He would do this sometimes for more than an hour at a time. His other exercise he really got a bug for was the Ab Wheel. He believed that these two exercises were the heavy foundation that saved his career and his health. Granted these two baddies are as simple as you'll ever see but yet some of the most brutal exercises around. Doing rollouts with the Ab Wheel is no joke and will build muscle in the entire core along with strengthening the back, arms and shoulders. The step-ups are crazy in themselves because you're constantly quickening your feet up and down at a steller pace. I've done more than 5 minutes of this exercise and was dying so imagine doing that for more than a freaking hour.

You can do Step-Ups from virtually anywhere there is a step or stairs. Ab Wheels are great but the ultimate wheel is the Power Wheel from Lifeline. You don't just have to grip the handles, you can place your feet into the straps and can do all sorts of stuff that even the legendary wrestler would be impressed by; walk on your hands, do push-ups, pull-ins, hamstring curls, jumping push-ups and so much more. This device alone targets the core unlike anything else and makes machines look weak.

Backlund's best records with these exercises from what I read was 2800 Step-Ups (1400 per leg) and 700 Roll-Outs. That's seriously impressive don't you think? Although he did do other stuff to stay fit these 2 were his golden boys. So next time you want to get in a good workout, do 100-200 Step-Ups & 20+ Roll-Outs and see how you feel the next day. That's the thing I love about the old-timers, their training was off the chain and were revered as legendary and have been used to test guys who were tough enough. I practiced a good deal with the Power Wheel before I came up to Idaho and did stuff off and on in the few years since. Walking on my hands is my favorite exercise, second would be the roll-outs, those kill me every time. Here are a couple of videos of Backlund doing these exercises for your enjoyment.

Train To PLAY!!!

I know what its like to push past limits, do crazy challenges and just overall have a hardcore mindset. I've been there and I've done it but the fact of the matter is none of it matters if I don't play with what I do. People become so confined to a one dimensional idea that they forget there's options to where they can do things that do't require that hardcore mindset to train to be beastly.

I like to think of myself as a Three Dimensional fitness enthusiast; practicing various things because my brain is hot-wired that way....Gymnastics, Animal Movement, Sledgehammer Striking, Isometrics, Swimming, Sprinting, Stretcher & others. Its not that i'm obsessed with exercise, I find it fun and enjoyable, if i'm not interested in something, I find a way to be interested in something else. People like to do one particular style where it's Crossfit, Zumba, Aerobics, Weightlifting, Bodyweight for MMA or whatever. I'm all for those who engage in exercise that keeps them active but on the other side of the coin, I feel bad for those that don't like what they do or get bored but keep doing it anyway. You're not meant to train like a Zombie or act like one in your training. Adventure is the name of the game here; PLAY with your exercise.

The foundation is just pure movement. Create scenarios, games & just live it out. Some like it structured and that's cool, no harm in that but at some point there might be that "F*ck it" moment where you just want to be free and make stuff up just to get your brain cells going. I'm constantly doing different things; I test out routines for days or weeks at a time but I always end up just free balling and making things up as I go because that's where I find myself in my best state of mind. Most of the time its pure bodyweight but I might have an idea in my head on just doing cables that day or hit the tire every 4 days with Big Bertha (59 lbs. Epic Sledgehammer). I don't limit myself because if I do, I not only lose out what's fun but I become cranky and out of whack.

When you invest in Playful Movement as I like to call it, it gives you freedom to do what you want and practice awesome things without needing to go beyond your limits and just be happy. Playful Movement is the practice of moving with a playful physical and mental idea in freedom. Always find a way to play.


***Looking to invest in losing weight & gaining energy in the process check out my Weight Loss Bundle where you can get a healthy snack on the go, a month's supply of Shakes & Slim products plus Healthy Capsules to help ease cravings and trim your waistline. Each month use a different supply of Meal Replacement shakes. I suggest you make an annual purchase instead of monthly to help your budget. Five Extra Workouts will be included to help shed those pounds with fun filled exercises based on a Superhero Theme I'm personally holding. Both men & women will benefit greatly from this. Each purchase will be donated a small percentage to the folks who have made these workouts possible.

Isometrics & It's Value In Fitness

Off and on for over a decade I've dabbled in Isometric Training to help carry over to other areas of strength that I do including various feats like Steel Bending & Phonebook Tearing. This type of training for the most part is one of the most valuable yet neglected because when you normally think of Isometrics it's usually something out of yoga poses or doing a plank but in reality it's one of the toughest areas of strength training period. To learn more on the specifics check out this course.

I'm here to talk about it's value and its importance especially in today's fitness circles. On the deeper level very few people know what Isometrics truly are but that's not their fault. Fitness companies and other areas try to disprove it because it's believed it doesn't hold true value for real strength (which is ironic because most fitness areas have nothing to do with strength) which is quite a shame. Isometrics build not only real muscle but dense hardened muscle due to the amount of contraction needed in order to really have it be effective. There's two types of Isometrics; one is short burst contraction where you flex a muscle for a period of near max power at no more than 10-12 seconds, the second is coined Aerobic Isometrics where you flex or push/pull at smaller intensity for a longer period of time say 30 seconds or more. Which one builds more muscle? It depends on the objective but overall you're developing muscle from another perspective while working the tendons at another level as well.

There's literally countless ways to do Isometrics and can be used in practically every single type of exercise. BTW its nothing new either; it has been used for centuries in various ways from the ancient archers to the NASA Space Program and beyond. Some of the strongest men on the planet used Isometrics to develop strength for specific feats. It's even used in Bodybuilding because of the posing these guys do. I prefer however the type that those from the earlier 20th century used Muscle Control in an Isometric format, flexing specific muscles to contract and relax at a more rapid level.

It's very powerful and can aid in those who have trouble getting over plateaus in their program. I specifically used Isometrics to enhance my strength in pull-ups, feats of strength & even my Animal Movements. I wouldn't be in the state i'm in if it wasn't for this type of training. My neck bridges are a form of isometrics, holding various qi gong poses are Isometric. It's not always about what exercise to do, its the controlled contraction that you start in your mind and working your to the muscles. Yes that sounds weird but its more true than you'll believe. Isometrics have been used not just in fitness but in other areas like in the movies for example in Star Wars The Empire Strikes Back when Luke is in that handstand using the force to channel his body to levitating the rocks and even Aretoo; that's a Isometric Exercise. How about like in Man Of Steel where Superman had to hold the beams of that building in the middle of the ocean to save those workers from being crushed; that's a mega extreme form of Isometric Contraction. You see even something as awesome as those are inspiring to me that this type of training has value in ways most don't ever realize.

Superheroes use this type of training whether it's actual training or not, athletes use it, strongmen use it, bodybuilders use it, yogis use it and many others. You never know what you'll find on it until you have read, observed and done it. I have even used it to strengthen my legs after my accident. It develops wonders you didn't think were possible and imagine the dense muscle you can have and the fat that burns really fast doing this correctly. It is not just a form of training it is a very tough skill to practice but its fun and you can create any workout you want around it. For the most part, Isometrics hold the key to real strength most consider to be untouched and have yet to truly discover.

Animal Exercise Under Two Hours Per Week

Getting back to doing Animal Movements in the last few workouts has become quite fun and accelerating. Being able to move in different positions on a constant shift helps develop the body and mind in another style. 10-20 min. a day is all that is really needed. Start out 3x a week to build a level of strength & endurance. Some of the exercises require some flexibility but with practice you can get some pretty awesome stretching. Some people don't do no more than 5x a week on this specific routine and that's ok.

You don't need endless hours of training in order to get fit. People have to work for a living and have other responsibilities yet there's no excuse you can't train under 30 min. a day; 10 min. would be enough for most people. Advanced can do 20 min. or longer depending on the day you do them. I recommend more of a spread of Greasing The Groove; training periodically throughout the day a few minutes here & there. Keep it to where you go after a daily goal of doing your workout as long or short as needed. Animal Exercise overall won't take you very long because of the constant movement and multiple muscles you use in a particular exercise.

Make it work for you and you will be in shape in no time.

Animal Kingdom 1

Animal Kingdom 2

Animal Flow 2.0

Insane Conditioning For An Insane Life

Doesn't that title sound freaking crazy? Who knows but to me depends on the definition. I'm a believer in being fit and well conditioned. When it comes to Physical Appearance, I want to look a certain way but over the years its not that big of a deal to me. I live a simple, easy going life. I may spend a lot of time sharing stuff with you guys but in person, I'm actually quite private and have a few friends. I train hard at times and I train like I'm doing nothing but always doing something. My insane life is basically not all that insane looking but you haven't been around me.

It's not a crazy idea to be awesomely fit for any occasion; have enough energy to play with the kids, go swimming when its warm out, play catch with your buddies, help out family moving stuff & even have a little fun in the sack with your girl or man. That's the mark of being well-conditioned. If you get tired too easily just walking up a flight of stairs you got some issues. I believe in being shape not for the sake of looking like a Model but to be able to function in ways that are critically important in daily life from taking care of a baby to carrying groceries to even possibly saving someone. For me looking fit comes second or lower because its not about looks; you can look like a model any day of the week if you could do that but where does that really lead you? Sure it'll help with confidence and all which is always a good thing but not every attractive person is strong, full of energy and can even be mentally stable. 

Tip Top shape is a key to living a healthy lifestyle. It's not about being hardcore and thinking you're more fit or this much stronger than someone else no, its about balance, challenging yourself often but not too frequently, opening your mind to greater possibilities & building greater brain power. I love to train but also love to have fun. Being in shape has it's perks you may not even realize. Go outside the box and do things that isn't the norm. When I get a chance I smash a tire more than 1200 times with a 60 pound sledgehammer; most people would find that too weird or something someone should be put in the nuthouse for. Make your insane life a positive one and not to push the volume of your daily life but have a balance that works in your favor. Conditioning is your greatest asset.

Want to get in great shape while being on an insane budget? Trust me, not everyone can afford gyms or spas and get the results they want so one of the things I've used which I've mentioned in earlier articles is the Darebee Circuit Workouts. These alone can benefit you greatly using basic exercises, finding your level of fitness and ideals for programs, challenges and Training Plans. I've gotten crazy fit doing these and my favorites are the Superhero Themed Workouts. A lot of fun and most of the time very challenging but that's why i'm insane when I do these. Power up on these and you can't go wrong. If they're not suited for you, look for ideas on the blog or go to my website which is on the right hand side of this bad boy.  

Train Your Abs Like A Gymnast

There are a lot of programs out there that target the Abdominals but seldom do they target the actual Core, using the entire body with the focused purpose of all the ab muscles from upper to lower and the obliques. Most of these programs target only pieces of the abs or in other words Isolate. Only 2 other programs I know of really hit the Core with a vengeance and not just to shape the muscles themselves but to make them punch-proof strong as hell.

Our Core is the center of our physical structure and without proper training, the stabilizers will become very weak, our posture is horrible and we lose touch of that confident and powerful element of the way we walk and mobilize our body. In my years of study and training different styles, nothing has come close to utilizing the body as a single unit and not a bunch of muscles working one dimensional style. The body was meant to stabilize you in any angle possible and not only to hold ourselves up but to be able to move with confidence and true strength.

The strongest when it comes to Ab Strength are in Gymnastics & Cirque Du Soleil because in order to perform stunts, flips, the rings, handstands & even Cartwheels the abs have to be engaged at peak levels. I've seen both and have trained a little in Gymnastics almost a year worth and have practiced bodyweight exercise for over 10 years. It is one of the toughest sports I've been in next to wrestling and strongman. The stronger your Core is the stronger your whole body is. You don't need to train in Gymnastics or perform CDS in order to achieve great Ab Strength. Most ideals for Ab Training is based on merely repetition, multiple sets of crunches & sit-ups and only targeting certain Muscles; Gymnastic Abs goes beyond this. In order to make real progress its not about how many reps or sets; it's about staying in solid form on a consistent basis whether holding or doing reps. Just yesterday I did a full workout that included rocking, holding, lifting myself up and doing hanging knee pull-ins. Did only 1-2 sets of 10 per exercise but on the 2nd-3rd set I would hold the position for as long as I felt doing and most of the time it was tough holding the body in a position flexed the entire time.

I didn't do a ton of time but I put in a ton of effort because you can't be sloppy in these exercises or you will risk injury; you need to keep the body strong and solid in a flexed position whether holding or moving otherwise things don't work. When you engage the whole body you become one within yourself and controlling every muscle in order to perform the tasks acquired. I have never found a course that really hits the abs as hard as these, I've been through fast pace workouts that require plenty of ab work but never this solid where the whole body has to work in order to strengthen the abs.

If you truly want to get rid of that lousy gut, lose weight and build muscle all at the same time; get this course. It works wonders and can be used anytime, anywhere and can supplement any workout or added as a finisher. You can do these for 5 min. or 20 min. doesn't matter, practice at your own pace and progress little by little down to the smallest fraction.

Combining Elements For Ultimate Movement Training

Studying various systems has been my schooling for over 10 years and like being in school, there are things you'll find interesting that really hit you and guide you to where you want to go in life. Learn to absorb things like a sponge and finding the right things that suit you and your interests. There's never been a person that truly likes what he can't stand; its like a leper judging a beauty contest it doesn't really work.

I don't do just one thing as you may have read or seen in my videos. I like to take the very best elements of training that I have learned and mold it into my ultimate style. When you choose little things here and there, not just exercises but a combination of different programs, workouts & others. It took me a long time to truly find what works because I'm constantly experimenting, observing, learning and tackling what peaks at me. Most people go through the motions and the trends that only last a few months or week if that. They don't want to learn what suits their personality and how it absorbs their brain and muscular structure.

I'm a big dude and most of the time I'm considered a weightlifter or possibly a football player but the truth is I practice mostly bodyweight and other styles of movement like Animal Exercise, Gymnastics, Circuit Training, Primal Movement, Ginastica, Strongman exercise and more; I don't contend myself with the latest trend or what is said in a muscle magazine because I learned to be self-reliant; finding areas that are outside the box and molded into my own world of things that strike with that jolt of lightning-like feel. If you're interested in follow along infomercial programs that's your business I bare no judgement but what if you took little things and created something for yourself. Whether in the gym, a park, your home or hell at the freaking beach; practice what makes you feel interested, motivated and not what everyone else is doing. I have literally gotten looks from people when I do certain things like Animal moves, hand balancing, even qi gong in the middle of a cabin living room in Tahoe where there's at times more than 5 people in the cabin.

For beginners; learn the basics of what you want to learn; don't worry about not being strong enough yet or working the clock enough. Start at your own level, progress little by little down to the smallest fraction. Let me give you a very weird example; in the movie Ant-Man, during one scene Scott Lang got so freaking small he shrunk into the smallest molecules of dust in the air that seemed like a whole other universe, as he got smaller the world around him got larger and larger in a billionth of a fraction within that speck of dust. The point of this is no matter how small you progress, the progress becomes bigger and bigger as time goes on and before you know it you'll be far stronger and more interested in what you want to do.

Combine things to create your own Ultimate Style Of Movement and see how far you're willing to go and I don't mean push to the limits until you start puking; that's not what I represent. I want you to go as far as you are willing to without being in pain and agony and injured. People get so caught up with that "Push till you puke" "No pain, no gain" & god forbid "Injured? Suck it up Nancy boy" kind of mindset that there are far better options that can have them live very strong physical lives that prospers in the future and not have that "I use to be able to" life later on. Be resourceful and do what's useful to you.

Playful Movement Exploration

For years I'm always coming up with different things to train on because that's just how my brain works. I don't stick to routines very long because I get bored with them fast. I love to Sprint, I love learning about Finishers & I definitely love doing Animal moves to work my body from all sorts of angles. Overall, I just love to explore & move because it opens up new possibilities and ruling out the singularity of focusing on something that is so one or two dimensional.

I call it Playful Movement Exploration; the ability to explore movement in a playful mindset. Routines are great for some people because it gears them towards being focused and driven to a specific goal setting but for me; exploring just seems more simplistic and natural. Thinking outside the box, moving from one area to the next while infusing imagination, creative patterns & utilize personality in practice. I was never one to use my brain like the general population. Growing up and having to learn in complete 180's and honing my skills for things that most don't understand.

It's very powerful when you learn to explore yourself physically, emotionally, mentally and more. You are one person that is different than everyone else. Unless you have a full on Clone, you are one person among billions that are rich in very unique ways. Some never realize what they have until it's too late, others just watch the world go by and there are some that just don't have the sense to come out of their selves and be like everyone around them. I combine different elements that reflect on my brain functioning capabilities, my best physical movement that hits me like a bolt of lightning and use my memory that's very unique to recount things most wouldn't even fathom.

You are a person who aught to explore themselves in a powerful way that makes you feel alive in a positive and spirited way. Learn who your true self is. I learn it everyday of my life and sometimes it becomes very difficult when you have to hide who you are from people that you believed could show your true colors. Its beyond movement that is being explored; its your whole being, your soul that goes into what you do, who you are and where you will go. It becomes exhausting at times trying to be someone else; i've been doing it for more than 3 decades and its a total pain in the ass. Little by little I don't just explore moving and staying fit, I explore my real self and how it has been used to help others and make people smile. You can do it too. Move with passion and feel it deep down no matter how far it is. Its tough, can be painful and it hurts inside at times but when your true self comes out and people notice it good or bad, you made the choice to do it because you are done hiding.

Explore and have like child-like quality of personality, movement & deep profound power within to become the Ultimate Self.

Review On Steel/Sandbell

I'm a simple guy when it comes to equipment. I don't fettle with Barbells & Dumbbells unless i'm in the gym on a rare occasion. I'm also big on the quality of the equipment I get and use them to have fun and be enjoyable; whether it's hammers or cables or my pull-up bar there's always something useful. One piece of equipment I use however is very unique and takes it out of me practically every single time in less than a few minutes. The Sandbell is in a class by itself with the endless variety out of one small thing.

Its versatility is incredible and its powerful adaptation to any workout is beyond comprehension. My all-time favorite exercise is purely picking it up and slamming it as fast and hard as possible for a short amount of time. It even is better than sprints some of the time. Anyone can use this for any style of training because it not only packs a wild punch but has not one or two but THREE types of equipment in its arsenal: Kettlebell, Dumbbell & Medicine Ball. I've been in fitness close to 2 decades and never have seen or felt such a powerful force like the Sandbell.

What a lot of people don't realize is that the Sandbell is not just meant to be used in a variety of ways but it puts on realistic results to generate natural Growth Hormone. Because of the epidemic of obesity and lack of nutrition these days, exercise has become a last resort and far too much info on what to do and how to do it. With the Sandbell, it doesn't have to be complicated whatsoever. You can do practically any exercise in the gym using only this bad boy and you can get in a workout that's no more than 15 minutes.

I realize a lot of people get told about weight progressions and all that which I highly bring on for others to understand but when it comes to the Sandbell, you don't need all that much weight to get your ass kicked and here's why; because of the changing of the grip, you're working not just the muscles but the tendons in many ways from pinching to thick and anywhere in between. The most weight I advise people on is no more than 20-30 lbs. I get it there are challenges and are told you need to use this weight for that challenge or whatever, who doesn't love a good challenge but in the end, its not about the weight its about what you're willing to create that can make 20 lbs. feel like 100 when you do it right. Just some of the exercises alone can be brutal for most people. One exercise I do is called the 360 Exercise and I do it for 100 reps (50 per side) and hits me enough. Sure it be cool to do it with 40 or 50 lbs but that's not the point. Use it for long term use and not how much weight you can move.

Another amazing thing about this tool is that it can be used or kids to play with and toss it around with friends. Even toddlers can use this thing when its under 5lbs. I had my 7 and 4 year old cousins play with my 20 lber and couldn't get enough of it. I had the 7 year old do rows and slams and the 4 year old (who has down syndrome BTW) just see if he can flip it on the floor and he got it once or twice and was smiling. My girlfriend uses it for slams and for resistance when she does SIT-UPS; this chick rocks it doing sit-ups in sets of 10-15. It is one of the most playful and fun tools on the planet period.

There are so many benefits with this thing its difficult to list them all. I will give you a couple that are not only kick ass but awesome as well when you realize how many ways you can really use it. When you slam it, it doesn't wreck the floor so no worries about breaking furnished floors or carpets, it can be put in a backpack to travel with (that I would recommend under 20 lbs.), there is no such thing as boredom because no exercise is ever the same with the changing of the grip, can be added to any regimen, gets you fit in a short amount of time, develops finger & hand strength, develops a very strong core and powers up Testosterone (come on guys how could you not want this).

One guy I had connected with has had some severe joint problems and asked me about the Steel/Sandbell and wanted to know if it worked for him. He had read what I had done with it and seemed intrigued. I told him to give it a shot and told him to go with a ten pounder so its light enough to where it wouldn't hurt him and get something out of it. His name is Lou Delpha from Lakeland Florida and this is what he had to say after only using it a few times......

I'm 67 years old, have had 69 Surgeries, including 2 cervical fusions, both shoulders, both knees, left hip, both feet, 4 hernias operated on, several major abdominal Surgeries, Lower Back surgery and a pacemaker. I also have degenerative joint disease from head to toe. With all these Medical problems the Steelbell Workout felt great. My arms felt like rock when I was done. If I can do it, so can YOU!!!

That to me is one of the most bad ass testimonials I've ever read. It's inspiring and it makes guys like me feel blessed to be doing this and not even have all those issues. That makes him stronger than most people on this earth. It truly is a gift of fitness and everyone should have one and get one under 5 lbs for their kids. One of the best investments that is worth every damn penny.