Isometrics As A Cardio Workout?

When most think of cardio; it's running or jogging on a treadmill or going around a town or neighborhood or even doing some kind of aerobics like spin classes. Those have their pros and cons like anything else but the real form of cardio comes in so many other things we tend to forget. You can chop wood or swing a sledgehammer smashing a tire, do sprints, work with the slam ball, do hundreds of squats or step ups, hell even do plyometrics. All of these give off a powerful cardio affect that actually is a lot more functional than just pure jogging. However; does Isometrics count as cardio?

The legendary Steve Maxwell has said that some of the best cardio is from strength training and he was referring to more on the Isometrics side of it and for years, I didn't think much of it cause I didn't even think it was possible. Cardio in a nutshell is just exercising to get the heartrate up to a certain level and keeping it there for a good period of time or raise it and lower it in intervals like from Sprints for example. When I started to really understand how easy it was to get the heartrate up during Isometric Workouts, it became clear that Isometrics are one of the best methods for getting in a great cardio session. If you really think about it, you can get some killer cardio from Yoga especially DDP Yoga.

When it comes to Isometrics, you learn to provide how much tension is used within the amount of time you're working a hold. If you don't use a lot of tension say 30% of your strength, you can do a hold for a good amount of time like say trying to do a 5 minute Horse Stance; it doesn't sound like that long but when you keep the tension at a certain point and the muscles start to burn and controlling your breathing, at a certain point, it becomes harder and harder to keep a steady breathing pattern. Your heartrate goes up and starting to sweat and you're not even moving. How crazy is that? Now how about using tension where you only last 7-12 seconds? The amount of tension normally would be around 65-80% of your strength so you're really digging into the hold hard and your breathing pattern is different. It's not the same as if you're using lighter or decreased tension. 

Both short and long duration holds benefit the body well and your breathing is a key in both. Never hold your breath whatsoever in Isometric Training or in most training methods for that matter. Last night I did an Isometric Workout where I did both Overcoming & Hybrid Isometric Exercises for 45 seconds each doing a curl, squat, deadlift, plank, bent arm pushup and dead-bug. Those kicked my ass because after each exercise, I was feeling my heartrate go up and I was pushing/pulling/squatting more in the 60-65% strength range and it felt like an eternity, they were that tough. I was sweating, breathing hard and feeling the pump in some of them. I wasn't even moving yet I came out of that feeling like I just ran a marathon. 

Never underestimate the power of Isometrics. They'll kick your ass in ways you didn't think were possible and can build muscle like crazy (not over-bloated type muscle like in today's bodybuilding) and I mean the type of muscle that hardens and is tight. It teaches how to handle tension and controlling it. Strength & Power beyond belief man and with the cardio aspects of it, that's just icing on top of a killer cake. Now that doesn't mean Isometrics are the end-all-be-all, movement is life after all so do plenty of training that's dynamic to get the best of both worlds. Be strong but be safe as well, training is meant to help prevent injuries, not cause them and Isometrics when done right is one of the safest yet most powerful methods to help build an injury-proof body. 

Lions & Tigers: Hybrid Isometrics To Develop Awesome Strength

Now I know what you're thinking, "What the f*ck do two different wildcats have to do with Isometrics?" Good question...You've heard of the Liger right? The offspring of a Lion & Tiger? They do exist along with nearly a dozen other animal hybrids. A hybrid can take on features and combined levels of that wild strength to develop exceptional DNA that is rare and off the charts powerful. 

Hybrid Isometrics may not have the same realistic comparison but it is a style of training that is a little more advanced than your typical Isometric Exercises. They're the combination of Overcoming & Yielding Isometrics; the ability to go against gravity while also trying to push/pull through a immovable object at the same time. Both styles of Isometrics have their pros and cons like anything else and have used both many times doing Horse Stance Holds, Fist Planks, Curls, Deadlifts, even Arm Wrestling. Combining the two is a whole other level level of Holy Shit.

I first learned about the Hybrid when I read Matt Schifferle's Overcoming Isometric Book. Quite frankly it's one of the best books ever written on the subject and the idea of Hybrid Isometrics fascinated me. It takes the best qualities of the two styles and promotes strength and muscle on a different scale that does take practice to truly understand. The way he puts it is actually pretty simple and not very complicated which I like because in many cases through the fitness industry and social media plague of trainers, complicated explanation and training seems to be the norm and it shouldn't. 

One of the best exercises that targets practically everything is the Hybrid Push-Up which simply enough, you take a strap long enough to wrap around the upper back and be able to give you that stopping point in the pushup with the arms bent and hold it. Even 30 seconds of this can feel like forever and you're shaking like a leaf. Some want to give the idea that the yielding version of the mid pushup plank will develop a harder body and build that mental toughness to create strength which in reality it can but sometimes, once you reach a certain time, what the hell is it really doing? The Hybrid version here builds strength on a different level by fighting both gravity and staying at a sticking point at the same time. The longest time I've ever held this was just over a minute and it just took me down. It's very hard once you understand it and it tells you where your weaknesses are. Here's a 40 second video of me doing it. 

Another great Hybrid Isometric is something you won't find in the Overcoming Book and it's something I thought of that takes the traditional Horse Stance with a Push Press. In Martial Arts like Kung Fu or Karate, the Horse Stance is a staple of many benefits to build strength and endurance in the legs and the longer you hold it, the more the body comes into play. At times to make it even harder to fight gravity, they'll use heavy rings on the wrists and hold the arms outward at chest length. Another idea from this is how football players hold the blocking position and push the Blocking Shields as hard as they can. My Isometric Exercise combines the Blocking Position while Pushing The Dummies basically. I didn't invent this obviously but it was just a thought of in my head and went with it. I held this for about two minutes and it hits so many muscles and really tackles the tendons and ligaments in the knees, shoulders, elbows, wrists and ankles. 

These exercises will give you a different set levels of strength that can be used for real life and harness a different level of the mind/muscle connection that puts things in perspective. I said before, they're an advanced level of Isometrics so learn the mechanics and holds of both Overcoming & Yielding. I've written that Overcoming Isometrics are basically the Game Genie Of Fitness and Yielding is like a secondary cousin but together, they'll skyrocket strength levels you didn't think existed. It's helped my strength in many areas but I'm also just learning more about them and testing exercises that are not in my normal state of training so my analysis isn't there yet. Grab the book from Matt and his other books like Micro Workouts, Grind Style Calisthenics & his new book Suspension Calisthenics.  

Bridging Between Worlds

The world between mainstream fitness today as opposed to yesteryear can seem like night and day but in a sense, they blend together but in a different context. Back in the day, fitness had it's share of quacks and posers but the real deal focused mainly on conditioning, flexibility and control. Plenty of muscle to go around but in the true sense of what muscle could achieve (this was before the days of Steve Reeves & Reg Park) with the other attributes. Guys like Arco and Maxick were the true muscle gods of their time but they were also very flexible and had greater control over their movements than practically any bodybuilder today.

When you can control your body and become flexible in several positions, there's a sense of well-being there that have a lot to do with how you can go through life. I'm not even talking about Yoga type flexibility but the type where it can be a continuous process of utilizing movements to make things in life better. It's one of the reasons I've always been fond of the Bridge or a blend of Bridging Exercises to establish a solid level of flexibility and condition. The Bridge has become a various blend of training that is used in different systems like Yoga, Gymnastics & Wrestling. It's not even about just training the neck but to control the whole body and developing the awareness of using the body as a single unit.

The two favorites are the Wrestler's Bridge & The Gymnastic Bridge where you practically bend the body to looking like something to cross over. I'm no yogi but over the years those bridges have been a life saver and have given me flexibility, strength and agility that I never thought I'd be able to accomplish in my teenage years. These two have several progressions and each one can be very beneficial but they're not for everyone and I can understand that. For those who do wish to learn them, blend into them little to by little, they're not some exercises you can just jump into, it takes quite a bit of strength to do some of them and takes a certain level of awareness in order to be comfortable being upside down or bending backwards.

When it comes to the Gymnastic Bridge, to me is one of the greatest stretches ever but the strength to get into it can be quite a feat when you're not in the 120-160 lb range lol. To build the strength takes progression but it also takes some coordination and working the body in unison. 

The progressions do need to be proceed with caution but at the same time, can be fun and teaches you how to control your fear of going backwards or getting into the realm of "Bridging Gymnastics" where you learn to fall into a bridge and do kickovers. For the most part, just learning to do the Wrestler's Bridges and Gymnastic Bridges are actually awesome in and of themselves because you don't need to be an Olympic Wrestler or Gymnast to do them. Hell many big guys can't do these so even a 50-100 lb lighter person would have a better speed of progression. They're incredible for conditioning the body in a different light than purely regular stretching or strength training. They can be lifesavers as I've mentioned before.

It is best to learn from a coach who knows how to do them but money can be tight for many so learning from someone who's been there and done that can be learned in a cheaper setting such as this awesome Gem!!! I started out with Matt Furey's Gama Fitness when it came to more of the Bridging progressions but Logan Christopher helped me fill in the blanks and has witnessed me up close and personal do my first kickover in the wrestler's bridge. He truly is one of the gifted ones and I can't thank him enough for that and that day will live with me forever. I've done plenty of stuff since then doing kickovers in workouts, holding a 3 min bridge whenever I feel like it and making the Gymnastic Bridge a go-to for getting that perfect stretch. 

These days, bridging workouts come and go and have done demos on YouTube and Tik Tok to give people ideas on what the progressions look like and how I've performed them. It has become a bridge between worlds as these exercises showcase what the ancients knew all along and what they've evolved into. They do however, have benefits that we still have yet to explain and you can do research on them but for the most part, they develop our bodies in ways that are beautiful and old school. Be careful but also make them a part of your training and see the benefits for yourself.

  

I've Failed And The Lesson I'm Learning From It

"I've missed more than 9,000 shots in my career. I've lost almost 300 games. Twenty-six times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life...And that is why I succeed."- Michael Jordan

Failing is a powerful teacher that comes often in our lives. I've failed to do 100 Burpees in a row, I've failed to keep a program going for more than 6 weeks and most importantly, I've failed myself for believing that certain things whether from a fitness standpoint or personally would make me happier or fall in love with because others have told me to. One of the biggest things I've ever had to deal with in my life was letting others down because I didn't live up to the hype or the expectations. Most of the time, very few people give a shit what you do and the rest just don't care but want to spew how much of a failure you are. 

I've said it over and over again that when I talk about what I'm going to do or what my goals are and end up failing because I've talked about it just puts me in a dark state yet I've repeated it time and time again. Many get it, but many also just want to tear you a part for it because you're not what you're expected to be. I'm no fitness god or some perfect specimen, I'm just a guy, one of 7 1/2 billion on this planet who's had some success but plenty of failures like anybody else. Just a speck in the universe. If you don't like what I write or have an issue with what I say, than walk away. Don't read my stuff, no need to make asshole comments just so you can be noticed, the more you hassle somebody because you can't stand them, the more it says about you than the person writing. 

That's easier said than done because I've gotten caught up in the web of making snarky and negative comments towards people and have failed over and over to just walk away. I need to take my own advice on many things and learn to take things for what they are and pay attention more to who I really trust in this world. Very few in my life I trust and one of them isn't here anymore that I can talk to. I understand this article comes off as a pity party and I'm just begging for attention when the truth is; this is just me being human and sharing with you a side of me that is about as real as you can get until you've actually been around me and not just go by what I've written.

There is this fear people have of being open about their failures. I'm no exception but I also know who will tell me the truth, the real truth because they know me best. If you don't know me outside of the web, you have no reason to tell me the truth or have the faintest idea of what the truth is with me. So if you plan on making any comments good or bad, think twice about what you plan on saying.

Being happy in reality, is a mindset. I know this and it's a constant learning thing for me. Exercise and fitness makes me happy but very few methods I'm in love with. The type of love for exercise where I know regardless of how I do it, I never will have a movie star body or have heads turn from every other person walking down the street but I will bust my ass for the thing that I love and gives me joy. There's always going to be someone stronger, faster and far better looking than I'll ever be but that's ok. My expectations are from myself, not from somebody else and how I do things is not perfect, never will be and the way I train is what makes me happy. 

You'll never see me do the best looking pullup or the most awesome pushup, I don't have the patience to do 1000 or even 500 Squats anymore, I don't have a great looking set of Core Muscles but I know how strong they are, I move weird in certain animal exercises but that's what the universe gave me. I know what I can do and constantly learning what I'm capable of. What I can do has kept me strong and durable for the longest time, what I can do, helps others and what I can do, inspires a lot. I've also failed at doing things that weren't meant for me in the first place and tried to live up to others' ideas. 

I'm not meant to do someone else's program to the "T", I wasn't meant to live up to those who don't really matter and I'm damn sure I wasn't meant to be affiliated with a company that by all accounts, has a guy who thinks he's hot shit and acts like he's god's gift to fitness when he looks like Twiggy and can't properly set up a camera to get a good angle for exercises. If you feel the need to film yourself being in a dark ass room and nobody can see you but you want everyone to listen to you, you might want to just put out an audio. Anyway, the real lesson here is, failure is a part of life, the real success is how we break through it and keep fighting to get what makes us successful. 

Sprint 8 Without The Machinery And Summer Results So Far

Changing things up can be a good thing so you can stay interested and take on a different style of the training you're working on. Since about late May, I was working on Hill Sprints and up until now did around 60 Sprints in that time ranging from 4-5 per workout at 10-15 seconds each. I would take about a 20 minute walk to the hill, do my sprints and walk back 20 minutes. It was good for a while but was feeling burnt out and needed to change things up. Doing research and seeing what could work for me, I found the Sprint 8 Program.

Doing a couple workouts with Sprint 8 so far and it's tough but I have greater energy and the timing is better for me since I can practically do it anywhere and not always exhaust myself. If you ever read the course by Phil Campbell it's simply a workout where you do an exercise for 30 seconds fast and "rest" for 90 seconds for 8 rounds. The workout itself takes less than 15 minutes all together and only 4 minutes of intense training.  

The program itself is not really that new and the concept itself as I recall was originally "founded" by Dr. Lawrence Moorhouse who had athletes do this with Burpees or Step Ups (can't remember which one exactly) but it's a good program. Campbell updated this protocol in the modern age by using it for cardio machines that's actually pre-set to the protocol. There's a warm up period, the workout and a cool down which all together takes 20 minutes. This is to be done 3x a week which the trial run is 8 weeks. 

I don't use machines so I just do Burpees for this particular workout because as a bodyweight exercise, Burpees are the closest to the most intense, fat burning and weight loss exercise you can do next to sprint training. The rest period is just walking it off. I would start with a few minutes of Joint Loosening and than get right to it. When I'm done, I hop in the shower and do recovery work the rest of the day. The workout itself is less than 15 but if you include the joint loosening its about 18-19 minutes) and that is perfect for me. 

You don't need machines to do this workout (which I just showed), you can do this with slam balls, bodyweight exercises, sprints in place, Burpees, Step Ups, weights just about whatever your imagination can come up with, just do something fast for 30 seconds and actively rest for 90 for 8 rounds, that's it. With the Hill Sprints and this workout so far, I've lost 7-9 pounds and put on some muscle but it's still a work in progress and got a ways to go so I just need to trust the process. I didn't even diet that much if at all and the pounds were still slowly but surely coming off. 

Who knows where I might go with this but at the moment, I like it and it could lead to my best physique ever but I'm not looking for the beach body, just be in better shape and be in better health little by little. As of July 4th, I've gone from 267 lbs. to 258 lbs. (Pictures at 258), would like to be a little under 250 by the time I turn 38. Is it possible? We shall see.

Isometrics As A Recovery Tool

When we push ourselves, more than likely we will be sore the next day or feel less than 100% of what we can do the next day. Many of us have experienced this and sometimes it's because we do things our bodies weren't ready for yet or just went a little bit further than we should've but it happens. At least being sore means you're not dead but very often, being sore also means you pushed more than what you needed to progress. In reality, you just feel slightly worn down but not out. 

There are different kinds of soreness but the most common one is the muscles aching and you're feeling it the next day or have trouble sleeping. I've been so sore that when I was a teen, I couldn't get out of bed and felt like an 90 year old man just wanting to die. I've also been sore that although I can feel it everywhere, it didn't stop me from training and doing something else to stay active. Funny how things are as you get older and wiser.

Recovery is as important as the training itself and we sometimes forget that. It's the yin and yang and we need to find that balance. I do believe in doing something everyday even if its for 5 minutes regardless if I'm sore or not. Most days, I can just go and not feel sore at all but every now and then, one of those workouts that just rocks you and tries to tear you down. Recovery should be about resting, lower impact training and time to work on keeping the joints healthy as the body repairs itself. This is where Isometrics can be an incredible recovery tool.

Using Isometrics as a method of recovery is essential and we don't always understand that. It doesn't have any impact on the joints, doesn't take up much time and they can be just as cardio based as they can be strength based, just need to know which buttons to push for that. Overcoming Isometrics are amazing for this. Yielding can be just as good but Overcoming (from my experiences) harness a level of strength training without the fear of pushing so damn hard you'll be out for a week. Whether using a wall, a strap or yourself, Isometrics can work the body without overlapping what you're recovering from fitness wise. If you get injured, that's a whole other thing and it isn't the same as having sore muscles for a day or two.

Most days, I never feel sore and can go pretty hard but every now and then, one of those workouts that just knocks you on your ass and you need time to repair happens but it shouldn't stop you from training. That's what I love about Isometrics, I don't have to push myself hard to get in a good workout and I'm still getting quality recovery. They're a go to whenever I want to do them and get some awesome cardio benefits from doing 45 sec to 1 minute holds. Most of the time I don't go beyond a minute because mainly of my attention span otherwise it's just a boring hold and testing the "endurance" side of it. A minute may not seem like much but if you truly understood how Isometrics work, it can be the longest minute of your life (just try the hybrid push-up). 

You don't need to bust your ass every single workout. Some people can get away with it but if you push beyond the soreness, it can lead to injury. I'm not saying you shouldn't challenge yourself but to be efficient in your training and everyday life, you need to have quality "rest" and being active to the degree where you're giving yourself proper recovery without going gung ho all the time. Stay as active as you can but don't overexert so much it puts you in bad positions where you can't work or do what you need to do. The older we get, the more quality of training we must be able to maintain and at some point, Isometrics would be a godsend to have in your arsenal. 

Recover well guys and get the most out of your training with quality exercises and tools to stay in shape regardless of your age or sex.  

It's Not A Chore...It's An Adventure

Exercise was never meant to be easy because if it was, we wouldn't understand the meaning of the words Progression, Strength, Perseverance & Physical/Mental Conditioning. That doesn't mean it can't be fun or made interesting. Have we lost our sense of imagination to get the most out of our training? I don't think so, many have really just suppressed it and locked it up whether they knew it or not and don't know where the key is. When we do find it and use it to as much of its potential as we can do, it becomes in a sense "effortless" to reach for as high as we want to go. 

Take into consideration what gives us the greatest benefits and proceed to make it the most kick ass thing we can do. Training, in a realistic sense, teaches us to hone skills and build strength within ourselves to be the best we can be. Sure we go through phases and follow certain programs or protocols but in the end, it's up to us to make the most of it. Yeah we do stupid stuff sometimes but going through the stupid stuff helps us grow and understand what not to do yet for some, doing stupid stuff is all they know and don't know any better and that's a damn shame.

The adventure part is when we don't know what's out there on the horizon, but there is something out there for us to find. There's a buried treasure hidden and when you find it, utilize its contents to your desires or you can hang onto it for dear life and find a way to make the most out of that treasure. We all have a chest of precious gold and jewels hidden away somewhere (e.g, the best programs in our arsenal) but we can't always use them the same exact way as everyone else, there's spending and trading which is common but in this sense, it's about investing in what gives us great benefit to thrive and get back more in our investment. 

We may make mistakes on our adventure but we also learn what makes us work hard and play harder to have the time of our lives. Exercise really is an adventure but we must find it in ourselves, no one is going to do it for us. Be adventurous and be on the lookout as the sun sets and/or rises because you never what's out there in them open waters. 

Sprint 8 Protocol

Grind Style Calisthenics

Thor's Hammer Herbal Package

Overcoming Isometrics

Two Workouts, One Morning

At least that's better than 2 and 1 of something else (kudos to who gets the joke) but that's when you're just ready to go at a quarter to 5 in the morning and have some energy to burn. First workout this morning was 20-5 Yard Bear Crawl Sprints because that's what I felt like doing. That kind of workout will humble anyone and get those lungs firing like a mofo. This particular workout is great if you want to get in something quick and that'll kick your ass. 

I'm really not a morning person so if I happen to be up in the morning, I have to do something in order to get some endorphins kicking in otherwise leave my ass alone LOL. Training in the morning is actually one of the few things that puts a smile on my face. Hell on the day me and my girl left for Auburn, WA for a concert, I did Hill Sprints just so I can feel ready for the trip. Most days, I do one or two workouts during the day but rarely two in one morning so I guess I really needed to just let shit out.

The second workout wasn't as intense but it was just as good and that was doing some several Overcoming Isometric exercises for 45 seconds each. Been a while since I've done a full Iso Workout so I figured what the hell and just hold certain positions (Curl, Deadlift, Wall Sit, Dead Bug for example) for a brief period. Felt really good and really enjoying the flow it gives after a workout. The last exercise was the Hybrid Pushup for 45 seconds and that made me shake like leaf. It's actually not as easy as it looks and the longer you hold it, the more you'll feel it. 

Doing several workouts throughout the day can actually be a good thing because you're keeping yourself active and you're giving yourself plenty of time to rest. Short and Intense is the key but sometimes, those short workouts can kick your ass so hard that you'll need a nap afterwards. Not a bad idea since that will release HGH which helps put on leaner muscle and burn calories like Margaret Hamilton does to Water. 

Whenever I finish playing the animal dice game, I would kick back on the couch, let everything sink in and just feel relaxed and at peace, been known to fall asleep for about a half hour and waking up feeling like I just had a good night of sleep. It puts you into a better mood that's for sure. Every now and then, you might cough up a little since you put your lungs through the ringer, just be careful. It isn't uncommon to happen but that's basically giving your body a chance to release some crappy toxins and help you be healthier. At least that's what I've experienced. 

Train with a vengeance but also train with intent. Get the most out of it and have a blast. 

What Is More Fun To Do? Sprints Or Animal Movements?

When you're on a program, you do your best to get the most out of it or at least continuously follow the protocols and discover the means to keep going. Sprint Training is awesome in its own right and it allows the body to obliterate fat like nobody's business. Doesn't take long either and they can be fun, I'm talking just Sprinting (bipedal) style here. Animal Movements however, take on a whole other style of training that is just as fun if not more so because you're constantly working the whole body to move in awkward positions.

Personally, moving like a beast in the wild is actually a lot harder than just pure sprints for reasons many don't want to discuss. Yes it's a full body unit to just Sprint but what if you traveled the same distance in a Bear Crawl? Which one hits the most muscles? Quite frankly, the Bear Crawl takes the cake. Both are natural to us humans and we were meant to be explosive, powerful and strong in order to be hard to kill. To be honest, I get more out of doing 20-5 yard Bear Crawl Sprints than 10 regular hill sprints, mainly because I feel like it kicks my ass more yet at the same time, my energy levels are better. 

Animal Exercises are a great alternative to Sprint Training because for one, to get the most out of Sprints, you need some level of distance and I don't think sprinting back and forth in your living room is going to do the trick. You can do shuffle sprints or wind sprints outside but Animal Moves can be done both inside and outside. I love variety and when I play my animal dice game, it's a lot more interesting and feels way different in a good way. 

You can create games with both especially for kids, but I believe for the most part, because of our fascination for animals we can utilize our imaginations in a broader spectrum than just running around. Overall whether we're young or old, we need to be able to run around because as we age, our legs are the first to go. Why not make an adventure out of it and establish a level of enhanced imagination to reach greater potential for fitness? 

Experiment with both and see what makes them do for you. Both are incredible conditioners and will make you a rugged SOB. Just be careful and use them optimally and not carelessly. 

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Stretching, Sprints & Himalayan Salt Baths

 Getting in a great workout and being able to recover is a necessary goal but one doesn't always coincide with the other when in reality, training and recovery go together like a horse and carriage; one without the other is worthless. There are simple strategies and "tricks" or "hacks" that promote optimal health but also give your body what it needs to burn off fat, stay limber and be able to let the body flow without pushing so damn hard that you burnout faster than when you started.

It's not just about discovering the ultimate strategies, we also have different backgrounds, amount of time we have for that window to train because not everybody can just go and utilize these strategies since some have families to take care of, pay off the house, multiple trips to certain places, business meetings, stuck in traffic or whatever so we do what we can. These strategies best used in a specific order but if you can't make the time to do them all, they can be spread out, just need to time it right for you.

When it comes to stretching, I prefer loosening up the joints but a good stretching routine would be great to do in the morning because you're giving your body what it needs to wake up and be able to flow better. Now I didn't say warm up, some don't give a damn about that but it is important to have the muscles and joints ready for anything and a good routine wouldn't be more than a few minutes, 15 max. There are many styles of stretching but my personal favorite is Dynamic Stretching or moving stretches to lengthen and get the blood flowing. 

You've read plenty lately about Sprint Training or preferably Hill Sprints. This type of training for no more than 3x a week will destroy fat faster than the Joker breaking out of Arkham. Some research will say a 30 second sprint is ideal, some say 15-20 but in my opinion, 10-15 second sprints are the ultimate because the sole purpose of Sprinting whether on flat ground or on a hill, is to sprint as fast as you possibly can without hurting yourself. The longer you try to sprint even for 30 seconds, you won't be able to maintain your top speed for long and it becomes closer and closer to becoming a jog up the hill or on flat ground. Now granted Hill Sprints won't have you reaching max speed as on the ground but you still want to sprint as hard as you can until you're out of breath or reaching that threshold of the top speed you have. When you realize this, you'll see that a 10-15 second Sprint will power up your metabolism like crazy and with consistent practice it's possible to reach a percentage of 500% or more Growth Hormone or HGH. That's 10 times more than the best hormone injections and it's much safer in the long run (no pun intended).

One of the very best methods of recovery and detoxifying the body is taking Himalayan Salt Baths. There isn't a ton of research on this so I can only go on by experience but whenever I take one, I always feel revitalized and relaxed afterwards. The body feels looser, have greater focus and has a great set of endorphins kicking in so you feel happier and more peaceful. I would take this kind of bath for a maximum of 16 minutes to let everything sink in (I have meditation music that lasts the length of time) and than take a warm shower and cold shower to help wash everything else off. This is my ritual but from my research, 20 minutes in a bath like that is more than enough. It's also good to drink some water before and after the bath because the toxins draining out of your system can have a bit of dehydrating effects so stay hydrated. 

So these are incredible strategies to get the most out of your body's cleansing of toxins, training to be a fitness machine and staying limber. 2-3x a week if you can do all three (stretch before sprints, do 4-10 sprints and than take a Himalayan Salt bath when you get home to recover and relax the body) that would be the ultimate goal. Recover as much as you can between sprints workouts and don't let your body go stiff. The idea is to maintain health and get the most out of it with as little to no stress as possible. If you can't do all three one after the other in the window you have, at least do your best to keep or build your flexibility and sprint your ass off. If you're not up for sprints, you can always work on the Sprint 8 Protocol and it can be done at home, at the park, in your hotel room or in the gym, your choice. 

Stay amazingly awesome and have fun with your training, recover well and keep those joints healthy. 

Your UFC Fighter For Bad Bacteria

Today, I’m going to talk to you about something that's kinda nasty but it needs to be said. It’s something that lives on every one of us. Yes, I’m talking about bacteria. The thing is, bacteria are all over us but only harms us some of the time. We actually have more bacterial cells than we do human cells, which makes you think....Are we bacteria? Maybe I should call you ‘microbe’ instead of calling you by your name.

Just kidding you guys. That would get confusing real fast since I, too, am a microbe. Let’s go back to the bacteria talk for a second. One way these bacteria can harm is through infection. Infections come in many, many forms, but one of the most common is called Streptococcus Pneumonia: This tiny bacteria works its way into your lungs and then multiply, which can cause the common disease known as pneumonia. Pneumonia can be life-threatening depending on the person, and it costs thousands of people their lives each year. Those with weak immune systems are most vulnerable to this bacteria. These include older men and women, anyone battling a disease or those who are malnourished.

Luckily, our bodies has many enlisted soldiers to fight these bacteria off. One organ that plays a key role in this is the spleen. The spleen is the largest organ in the lymphatic system, and its primary function is to keep our blood healthy. When healthy blood enters the spleen, the organ gives it the go-ahead to circulate throughout the body. If it notices blood cells that are suspect, whether they're damaged or unhealthy, it hires a slew of hitmen known as lymphocytes. These are the body's white blood cells and their job is to destroy any harmful blood.

Not only that, but the spleen also serves as our primary blood store. It can even actually hold up to a cup of blood in reserve if we're ever in an accident (god forbid) and you lose a lot of blood. Getting back to the topic of Pneumonia, our spleen also responds to bacteria and viruses the same way it responds to unhealthy blood cells. Meaning it hires the white cells to whack them with a vengeance as well. This includes bacteria like Streptococcus Pneumonia. If you want to avoid being sick, retain muscle and joint health into older age, you must take good care of the spleen.

How you can hurt your spleen? 

   - Overuse of alcohol ands/or drugs

   - Physical trauma to the spleen (such as a sports injury)

   - Eat a diet rich in gluten, soy, dairy, shellfish, and any chemically processed foods

   - Have blood disease caused by abnormal blood cells

   - Breathing in air filled with pollutants

If you engage in these activities too much, the spleen can become enlarged from fighting off too many harmful substances.

Symptoms of an enlarged spleen include..

Feeling discomfort, pain on the upper left side of the abdomen, especially after eating a large meal

Easy bleeding

Weight loss

Changes in appetite

Frequent infections

Anemia

Yellowing of the skin

How to build your spleen into fighting shape?

Eat clean meats like wild salmon that are filled with omega 3 fatty acids

Consume plenty of nuts and seeds including chia, flax, and pumpkin

Work many green, leafy vegetables like broccoli, spinach and kale into your diet

Exercise 3 times per week to keep the blood and fluids moving

Getting a massage or sauna can also help detoxify your body. A personal favorite.

I would love to provide you one of the most potent medicinal herbs for the spleen and blood. This herb is called He Shou Wu and it’s primarily known as the KING of all Yin Jing tonics.

It performs several vital tasks for your blood. It can...

Aid in blood production

Filter out blood sugars, fats, toxins so you can take some of the load off your liver/kidneys

Rich in antioxidants to help lower your risk of infection

Can help fight diseases like the common cold

Can help lower blood pressure

Do your spleen and other lymphatic organs a huge favor and get some of He Shou Wu, it'll be one hell of a health investment.

HIIT Without The Need To Sprint

 For all intents and purposes, Sprint Training is one of the most effective methods for turning you into a well conditioned machine fast. It doesn't take up a ton of time and you can make time for other things in your life that matter the most to you. Now, do you need to Sprint to get effective and efficient results? There's more than one way to skin a cat and if you choose not to do Sprint Training that's ok but in order to get the results you want fast, you need to put in work that will get you out of breath quicker than you can say "Supercalifragilisticexpialidocious."

How you move is the key and utilizing the mentality of "fight or flight" for a short period of time and getting out of breath in a matter of seconds. You can do this in lots of ways and you're not forced to do Sprint Style Training. You can take the exercises and create your own workouts using the style of HIIT from Darebee Circuits or do swim fast in a pool or do hard crawls from the Animal Kingdom but one of my personal favorites is doing Burpees in the 30/90 Protocol....What do I mean by this?

You would do as many Burpees as possible for 30 seconds and rest three times as long to get enough recovery. You would do up to 8 Rounds of this and you're only doing 4 minutes of work. The entire time of the workout is 16 minutes. Don't worry about how many reps you do (pardon the language here) so I say fuck the reps and focus on just being as fast as possible without flopping like a fish out of water. It's not about the reps, it's the time that matters. Recover for 90 seconds (if you're a beginner, 2-3 minutes is ok) and repeat. This method has been around for decades and has shown some amazing results. Now this doesn't mean you're going to look like Chris Hemsworth or a Ben Affleck (Batman) in a matter of weeks, but you will see some significant changes to your physique. 2-3x a week maximum is the amount you'll be doing.

So think about this, you only work a total of 12 minutes a week max and the majority of the time you're resting. This will give you an idea of how realistic muscle can be build with sufficient recovery and aiding in calorie burning that lasts for hours after a workout while also enhancing natural testosterone and Human Growth Hormone. Fuck those injections and drugs, your body has the ability to strengthen itself and benefit the health attributes that saves you a ton of time and energy. Don't believe me, do the research yourself, in most studies, this is to be as true as Amber Heard painfully lying her ass off. 

You don't have to go on a cardio binge and do hours a week in the gym, hell the 30/90 method can be used practically anywhere, you don't have to do Burpees. Just move your ass really fast for 30 seconds and lollygag for 90 seconds or slightly longer. As much as it is weird to know, there are ways to get into incredible shape without it overshadowing your lifestyle. Seriously, 12 minutes a week of hard, intense training and that's it. Hell, you can still eat what you love like Pizza, Burgers & Fries, Pasta (not in mass quantities of course) but the better your nutrition is, the faster your results will come. You don't have to stress so damn much, it doesn't take a rocket scientist to figure this out. 

Eat what you love and as your results get better, pile on the real foods. When it comes to eating, do your best to keep it at 2 big meals a day because that 5-6 meal a day thing is mainly a myth. Eating small meals constantly throughout the day forces your body to digest more than it needs to. Let your body fast for a good period of time between meals like 5-6 hours. Hell for me, I don't even eat my first meal until a minimum of 12 to 1 in the afternoon. Might snack on a thing or two throughout but mostly won't eat again until dinner time which is around 6-8. When you fast and letting your body repair itself, it potentially causes greater amounts of HGH which aids in losing unhealthy weight, lowering bodyfat and makes greater digestion. If you did the 30/90 method at night two to three hours before bed and getting enough hours of sleep, could you imagine what you might wake up to the next day? 

Here's a kick ass supplement that has incredible benefits and potentially give you that extra "oomph" in your training...

How Ashwagandha Can Significantly Improve Important Hormone Function In Both Men & Women

This isn't my typical post but if it helps someone than I did something right. 

If you want greater sexual desire, better sexual satisfaction, and overall hormonal balance, the answer could be with… Ashwagandha. For Women specifically…Women can benefit by experiencing a heightened libido and a more creative and inspired sex life. If you want to improve your intimacy naturally, consider trying Ashwagandha for 3 months and observing the changes! 

A study of female sexual function found that consistent use of Ashwagandha increased scores on the Female Sexual Function Index over eight weeks. This included significant improvements in desire, arousal, lubrication, orgasm, satisfaction, and even comfort. Ashwagandha is also showing promising effects in studies of modulating thyroid hormones in women, thus being potentially helpful for cases of hyper and hypothyroidism. So even if you're one of those women who was born with Turner's Syndrome, here's something for you to give a shot. 

For Us Guys…Men can increase testosterone naturally and even increase sperm quality with the help of Ashwagandha. Ashwagandha helps balance cortisol production in the body. Since cortisol is closely linked to other hormone production in men, this leads to a huge effect on male sexual health. When cortisol levels are too high, it inhibits the production of “good” hormones like progesterone, testosterone, and DHEA (So let's try to fix that, shall we). When Cortisol levels are successfully lowered (to a healthy and optimal amount), all sex hormones can improve dramatically. 

In several human studies of men struggling with infertility, results have consistently seen increases in testosterone and sperm quality. What about guys that are fertile? One study has found a 15% increase in testosterone even in young, healthy men. Ashwagandha is a traditional herb with powerful qualities. It can help with sexual function, desire, and hormone health. Yet it is ALSO well known as a natural sleep aid, a means to manage stress, and a useful tool to help you focus. So better sleep also equals strong hormones.

Whether man or woman, we can all use a little help being as balanced as possible but also live a good quality life too. Get the most out of your natural hormones. 

Trusting The Process

Goal setting isn't easy and it can be overwhelming to try and tackle what you want while also dealing with other things in your life. We have a hard time trusting ourselves more than what we try to accomplish. Often times, we barely even trust the process and the consistency. It's one of the reasons why 99% of the time my programs fall by the way side after a very short period of time. I don't always trust myself and it's difficult to stay consistent when your brain is wired to the point where the attention span and interest becomes stale.

As you know, I don't like talking very much about my goals or what I consistently do because it derails my own progress and if I talk about it too much or too soon, I lose interest fast because in the end I don't trust myself to keep it up. I do believe in trusting the process but as an individual, we have to do it in our own way and not what everyone else wants because on one end of the spectrum, many don't give a rats ass what you do but others expect certain things too. Where is the consistency and trust in yourself when you have two sides of a coin fighting each other when it comes to your progress?

I love sharing what I do but also have my own fears of being consistent and talking about it. This doesn't make me weak, it makes me human and many think that's one and the same which is completely untrue. It's already hard to do something every single day and not just for a few weeks but everyday for nearly 2 decades. It is a habit but it's also a second language that comes natural to me but at the same time, sticking to one program almost exclusively is much harder to do than to do something everyday. 

One of the key problems in today's fitness influencing culture is to find the right programs that give you as an individual great benefit. Many programs work in and of themselves but the person presenting it and "marketing" it as god's gift to health and fitness is all over the place and many influencers are messed up individuals themselves and try to tell you how easy it is. Ever notice many influencers in warmer climates or more towards the ocean and the sun is always shining? Not everyone lives in LA or even knows what Keto is or what a Bosu Tricep Kickback On One Leg does. There are people who consistently in other areas that deal with snow, desert heat, have jobs, kids and volunteer work so they don't always have the time to do your particular style of training. 

Training is meant to be simplistic, not complicated or rocket science. Sprints, Bodyweight, Cables, Isometrics, Odd Objects and maybe a Hammer or Kettlebell are really the basics but they don't all have to be in the same format or place at the same time, you can do one or the other. I learned to be self-reliant when it comes to my own training and I'm learning as time goes on, it is difficult to train somebody and it isn't for everyone. It's not an issue where we personally train others but to teach them how to be self-reliant themselves because your personal trainer won't be going camping with you, they don't travel with you, they won't always be able to be reached and there will be days where you might miss a session or two. 

We fight ourselves to be consistent and results won't always be in our favor. They come when they're meant to. You're not going to turn into a Chris Hemsworth in 10 weeks, not every Bodybuilder will win a Mr. Olympia no matter how much he trains and you can train all you want to be the GOAT of your sport but you'll never come close to a Michael Jordan, Babe Ruth, Patrick Marleau or Pele. Train to be better than you were yesterday, change things up when needed and utilize your mind and body as if they were one and the same. Trust the process as much as you can, rely on your instincts and not what someone thinks you should be or should do. You are a person, not a lab rat and you certainly have greater potential than you give yourself credit for. We all need to learn that, even me. Become a better version of yourself one step at a time.