Whether on my days off or on from sprinting workouts, I do my best to stretch no matter what but for the most part I make stretching either part of the workout or way earlier or later in the day because I do recover quickly and even cold I'm pretty well limber. I don't necessarily believe in the warm-up stretching or the cool down method because I feel great already before and after my workouts and as far from my experience I haven't had any severe injuries.
As I get older sure stretching will be more of a priority but not the type of stretching mainstream "trainers" have you do, the toe touches and the aerobic style of stretching; my thing is to do what combat athletes do or Animal Flow/Playful Movement where you develop flexibility, mobility & dynamic/static stretching that isn't passive or typical. This style works for me especially for my lower legs because as you know I have a rod and altogether 10 pins in my legs holding my bones together. I do pull a muscle from time to time but never to the point where I can't walk or the arms are completely immobile.
Most stretching systems don't really care about the tendons and the ligaments, mostly just the muscles and that's where a lot of injuries are becoming more reoccurring than ever. The true power is in the joints so when they become strong you become stronger. Muscles are needed but everything is connected and when you neglect one thing, that other side becomes more stressed and becomes overused. When I sprint, I do my best to get the workout done as best and fast as possible while recovering well and fresh. When you combine flowing movement with key point stretching and holding deep squats you're developing crucial elements that stick within your body and as long as you maintain it, you can live a full quality life of pain-free and powerful mobility.
One of my favorite forms of mobility is the Regeneration Exercises from Mike Fitch's Course Bodyweight Athlete where you can do simple movements that hit muscles and joints in a specific way that can practiced practically anywhere and puts you into a state of mind where functionality is at a high level of precise mobility and flexibility that transcends many other forms. Don't believe me? Grab the course for yourself and develop your entire structure through powerful movements, crisp flows, regenerate your body on off days and hone amazing skills that take your training into the stratosphere. Although i'm merely mentioning this for sprints, this type of training can be used for any other training. Make it a point to not just stretch to get better but develop greater quality of life in your body that can help you do amazing things no matter what your age.
Wednesday, May 11, 2016
Monday, May 9, 2016
Recovery After Sprint Workouts
In order to get the best results from the program is to really get enough recovery for the body to repair itself and build a higher tolerance of training. I do recover very quickly from HIT workouts but I still want to keep myself in top condition no matter what day it is. That's why I do recovery workouts: Qi Gong, Dynamic Stretching, Mobility, Joint Loosening & others.
Recovery is equally or more important than the training itself. I've pushed myself on many occasions & still come out having great energy. Its not the best thing to be intense all the time, I've learned that the hard way doing many days of Animal Exercise and for a while was doing a deck of cards workout up to 4 times a week which even for me was overdoing it and ended up with a bad shoulder which i'm still working on to get to being pain-free. I'm a very energetic guy and when I really push myself I need to chill out; you're only as efficient as how you use and conserve energy.
Since getting back into Sprint Training with some extra bonuses, my appetite has gone up a bit and my energy levels are great but my biggest focus is how I can recover well in order to be optimal next time around during the week. That's why I like doing various stretches and joint mobility, you still have something to do just on a smaller scale. I recover the majority of the week which is best for most people, if you're a pro athlete or superhuman, sure you may go a little more but for most even above average or higher level of trainees need more time to recover or tone down the level of intensity and only go so high no more than 3x a week. Some muscles recover faster than others and there are those that have insane levels of strength & conditioning that recovery doesn't need to last very long.
People forget that yeah when they have that adrenaline everything becomes a blur and you can all sorts of things without realizing it but it does in fact wear off one way or another and you're going to need repairs and let your body fuel up. Don't forget to take time off or do much smaller portions of workouts on a day off from very intense sessions because if you are too intense the majority of the week, your body will break down real hard and you can get yourself injured or end up in the hospital. That's the thing I can't stand about most crossfit workouts, too many people don't get the recovery they need because for one their not listening to their bodies and are completely full of brain farts & two their trainers are putting them through workouts where technique is virtually non-existent including those dumbass kipping pull-ups and crazy unrealistic injury-prone muscle-ups on the rings and end up in the hospital.
Recover and know the difference between kicking ass both intensely and in recovery and getting your ass kicked negatively by some stupid shmuck who doesn't know his ass from his elbow on real recovery. Train hard, train smart and kick ass in your recovery sessions.
Recovery is equally or more important than the training itself. I've pushed myself on many occasions & still come out having great energy. Its not the best thing to be intense all the time, I've learned that the hard way doing many days of Animal Exercise and for a while was doing a deck of cards workout up to 4 times a week which even for me was overdoing it and ended up with a bad shoulder which i'm still working on to get to being pain-free. I'm a very energetic guy and when I really push myself I need to chill out; you're only as efficient as how you use and conserve energy.
Since getting back into Sprint Training with some extra bonuses, my appetite has gone up a bit and my energy levels are great but my biggest focus is how I can recover well in order to be optimal next time around during the week. That's why I like doing various stretches and joint mobility, you still have something to do just on a smaller scale. I recover the majority of the week which is best for most people, if you're a pro athlete or superhuman, sure you may go a little more but for most even above average or higher level of trainees need more time to recover or tone down the level of intensity and only go so high no more than 3x a week. Some muscles recover faster than others and there are those that have insane levels of strength & conditioning that recovery doesn't need to last very long.
People forget that yeah when they have that adrenaline everything becomes a blur and you can all sorts of things without realizing it but it does in fact wear off one way or another and you're going to need repairs and let your body fuel up. Don't forget to take time off or do much smaller portions of workouts on a day off from very intense sessions because if you are too intense the majority of the week, your body will break down real hard and you can get yourself injured or end up in the hospital. That's the thing I can't stand about most crossfit workouts, too many people don't get the recovery they need because for one their not listening to their bodies and are completely full of brain farts & two their trainers are putting them through workouts where technique is virtually non-existent including those dumbass kipping pull-ups and crazy unrealistic injury-prone muscle-ups on the rings and end up in the hospital.
Recover and know the difference between kicking ass both intensely and in recovery and getting your ass kicked negatively by some stupid shmuck who doesn't know his ass from his elbow on real recovery. Train hard, train smart and kick ass in your recovery sessions.
Friday, May 6, 2016
Making Sprints Awesome By Using The Superhero Sprints System
Sprinting is truly the key to unlocking super growth hormone & fat burning torching elements. There are many ways to do interval training but Sprints is the ultimate period. What if we spiced it up and made it the ultimate anytime, anywhere workout where you only need 1 hour a week of training this way and just do little things on your days off. The type of training where not only has the calorie burning of sprint training but combined with strength/conditioning exercise circuits that will make fat not only scream bloody murder but just might literally run out of your body and be afraid of you for life.
Weight loss is the big thing that people want to do these days but for the most part, they're doing it for the wrong reasons. Sure you lost weight and feel a little better but how is your muscle mass coming along? Are your your energy levels at a higher rate than 200% of what it was before? Is your metabolism kicking in faster? How about your natural growth hormones? Funny thing is, you can still weigh the same but have greater muscle density and lower body fat. Yeah you lost weight but there's still fat hanging around that just doesn't seem to go away and you're left with that "loose skin."
I know what it's like to not have a lot of muscle and carry around more fat than I care to mention; I understand about stretch marks and having a gut hanging over you like its meant to take gravity. You're not alone but in order to get the very best out of your goals you're going to have to put in effort. Sorry pal but there's no such thing as a magic pill or a supplement that burns off all the sugar & fat to make you look like an Adonis. However; you don't need to put in a ton of hours in order to get the physique you want. Train in a way that takes less than a half hour and keeps burning calories even hours after your workout.
Superhero Sprints is high up on the fitness food chain that takes you from flabby to looking insanely better in a matter of weeks, practice for a few months and it'll even make you look greater than that, hit a year and holy crap you can look far leaner and more muscular than you did in a 5-10 year span. This course has the makings of looking like a real life superhero with boundless energy, insane speed, incredible endurance and strength that is functional and realistic. You're a beginner? Why didn't you say so, this course has that too as it can be your introduction to The Superhero Physique University. You're not big on wanting to train outside? Unless its raining cats & dogs, snowing or meteor showers are hitting the ground, get your fresh air but it does have a program for indoor training, so really you have no excuse.
How about the Cost? I've literally spent hundreds of dollars on top notch courses and have spent time with some of the greatest minds in the fitness field but this course is not only the cheapest course I found, its literally worth more than 100X its value. This course costs less than a monthly payment to Planet Fitness for crying out loud, less than the typical bodyweight course, less than the cost of a typical fitness video from Wal-Mart (imagine that). $9 and here's what you'll get.....
A Main Manual of the Superhero Sprints System
Indoor Sprint Training
Superhero Supersets
Backyard Intervals
Nutrition Plan
Videos Of All The Exercises in the System
You'll be able to download all these ASAP and can get them all onto your hard drive or highlight them in your browser. Get a physique like the Flash, Wolverine, Gambit, Catwoman, Ms. Marvel, Spiderman. Make the Superhero Sprint System your own (I did and got insane results from it in a few weeks).
Weight loss is the big thing that people want to do these days but for the most part, they're doing it for the wrong reasons. Sure you lost weight and feel a little better but how is your muscle mass coming along? Are your your energy levels at a higher rate than 200% of what it was before? Is your metabolism kicking in faster? How about your natural growth hormones? Funny thing is, you can still weigh the same but have greater muscle density and lower body fat. Yeah you lost weight but there's still fat hanging around that just doesn't seem to go away and you're left with that "loose skin."
I know what it's like to not have a lot of muscle and carry around more fat than I care to mention; I understand about stretch marks and having a gut hanging over you like its meant to take gravity. You're not alone but in order to get the very best out of your goals you're going to have to put in effort. Sorry pal but there's no such thing as a magic pill or a supplement that burns off all the sugar & fat to make you look like an Adonis. However; you don't need to put in a ton of hours in order to get the physique you want. Train in a way that takes less than a half hour and keeps burning calories even hours after your workout.
Superhero Sprints is high up on the fitness food chain that takes you from flabby to looking insanely better in a matter of weeks, practice for a few months and it'll even make you look greater than that, hit a year and holy crap you can look far leaner and more muscular than you did in a 5-10 year span. This course has the makings of looking like a real life superhero with boundless energy, insane speed, incredible endurance and strength that is functional and realistic. You're a beginner? Why didn't you say so, this course has that too as it can be your introduction to The Superhero Physique University. You're not big on wanting to train outside? Unless its raining cats & dogs, snowing or meteor showers are hitting the ground, get your fresh air but it does have a program for indoor training, so really you have no excuse.
How about the Cost? I've literally spent hundreds of dollars on top notch courses and have spent time with some of the greatest minds in the fitness field but this course is not only the cheapest course I found, its literally worth more than 100X its value. This course costs less than a monthly payment to Planet Fitness for crying out loud, less than the typical bodyweight course, less than the cost of a typical fitness video from Wal-Mart (imagine that). $9 and here's what you'll get.....
A Main Manual of the Superhero Sprints System
Indoor Sprint Training
Superhero Supersets
Backyard Intervals
Nutrition Plan
Videos Of All The Exercises in the System
You'll be able to download all these ASAP and can get them all onto your hard drive or highlight them in your browser. Get a physique like the Flash, Wolverine, Gambit, Catwoman, Ms. Marvel, Spiderman. Make the Superhero Sprint System your own (I did and got insane results from it in a few weeks).
Wednesday, May 4, 2016
Strong Core=Strong Body
Its always cool in some form to have muscular areas around the body like washboard abs, toned arms, big chest, a back the size of Texas and legs that looked like they're carved from granite but at most having rippling muscles aren't always going to save you. When it comes down to it, your center line is one of the main reasons to keep you alive. Having a six-pack is awesome but in reality if its not strong and powerful, you're SOL my friend. Funny thing is, some of the strongest people in history didn't have six-packs yet lived for many years.
To build some solid, insanely strong abs and overall core is not crunches or isolated sit-ups. Unless you're in rehab or a beginner in exercise, crunches are more of a killer than anything else when it comes to Core Work. Most people people believe the Core is just abs, in fact from the bottom of your chest to your pelvis is the Core area. Those muscles working in unison develop a stronger foundation of health and fitness that virtually anything else next to legs, neck and grip. Isolating them is more cause for an injury than you were told about. You can do crunches till the cows come home and you'll never truly achieve mighty abs. Train the body as a unit with a main focus on those main areas; upper, lower and obliques.
The best exercises that I have found that truly hit these muscles are ones used in Gymnastics, Combat Sports & Sprint Training. Save your energy by learning exercises that hit all those muscles at the same time like Bridging, V-Ups, Sprinting Uphill, Side Planks, Full Body Sit-ups & others. Nothing replaces these because when you truly engage the core in compound exercises they put a mark on what brings out the very best within those muscles together instead of individually. The stronger your Core, the Stronger your whole BODY!!!
May The 4th Be With You,
Ben Bergman
To build some solid, insanely strong abs and overall core is not crunches or isolated sit-ups. Unless you're in rehab or a beginner in exercise, crunches are more of a killer than anything else when it comes to Core Work. Most people people believe the Core is just abs, in fact from the bottom of your chest to your pelvis is the Core area. Those muscles working in unison develop a stronger foundation of health and fitness that virtually anything else next to legs, neck and grip. Isolating them is more cause for an injury than you were told about. You can do crunches till the cows come home and you'll never truly achieve mighty abs. Train the body as a unit with a main focus on those main areas; upper, lower and obliques.
The best exercises that I have found that truly hit these muscles are ones used in Gymnastics, Combat Sports & Sprint Training. Save your energy by learning exercises that hit all those muscles at the same time like Bridging, V-Ups, Sprinting Uphill, Side Planks, Full Body Sit-ups & others. Nothing replaces these because when you truly engage the core in compound exercises they put a mark on what brings out the very best within those muscles together instead of individually. The stronger your Core, the Stronger your whole BODY!!!
May The 4th Be With You,
Ben Bergman
Monday, May 2, 2016
Top 10 Metabolic Conditioners For Fat Loss, Increase In Metabolism & Putting More Lead In Your Pencil
That last one you didn't expect to read huh? Well increasing testosterone and keeping it at a high level regardless of age for both men & women is crucial to living a healthy life. The type of testosterone I mean by is not using steroids or Performance Enhancers where there's all kinds of synthetic chemicals that when taken improperly or overuse in a period of years basically makes men turn into women (high vocal chords, Moobs, testicular shrinkage & damaged organs) and women into men (lower vocal chords, acne, increased hairy areas other than the vagina and enlarged clitoris). You can get testosterone for free by doing High Intense Training 2-3x a week doing short bursts of exercise that lasts at max 30 seconds and resting a minimum of 1-2 minutes.
I'm sure you've heard it all before and believe me when certain things are repeated they become annoying but in this case; people need to get their head out of the clouds and stop doing what the next trend is going on. I'm sorry but very rarely a trend stays around and works. The best type of training is what's been around for centuries and continues to flourish despite the wacky world of machines, infomercials, fad diets & silly little pink dumbbells (sorry guys it ain't cute).
Natural testosterone as you may or may not know stops being stable by ages 30-35 and each year the percentage drops. I'm over the age of 30 so my levels are just starting to drop unless I do something about it. I might get a test done one of these days to see where I'm at but for the most part I think i'm safe with the stuff I'm already doing but as they say, always a way to improve. Training, eating better and being active are great ways to keep things going but to really spice up your junk or flower it takes a specific type of training that creates more blood flow, more fat melting elements & hitting that sex drive is a must otherwise your body will turn to shambles. I have a saying where "its not easy but you can make it interesting" by training hard for only a small amount of days but making it interesting for you to keep at consistently. Because I'm getting back to HIT I feel like its my duty to give you helpful tips and exercises that really turn you into a stud or a sexy goddess. So for that here are my top 10 Exercises for making these things very possible......
10. Burpees: One of the ultimate anytime, anywhere exercise that hits the whole body and pounds the fat into submission. Do basic or other variations and you'll be swimming in testosterone.
9. Animal Movements: From Bear Crawls to Frog Jumps, animals are the true inspiration for putting on functional muscle and increase in growth hormone. These alone are beneficial and when you do them fast, you won't last long.
8. Bridging: Most notably the Wrestler's Bridge & Gymnastic Bridge are full body exercises that can be done virtually anywhere and develops strength in the spine, back, abs, neck and legs (arms for the GB). On a consistent basis 3 minutes of these exercises will open up channels in the body that not only target muscles but sexual energy that in turn can help burn fat and increase sex drive.
7. Hindu Squats: Done in high numbers, this variation of the squat turns boys into studly men. The metabolic effect on this is chalk full of testosterone building and hardcore hormone happiness. Get into the 500 rep range and you will be having energy very few these days have ever experienced.
6. Moving Heavy Weight: In partials or full range, moving heavy weights builds growth hormone because of the amount of force needed, your body goes into overdrive and smacks into of the heart of your hormones.
5. Circuits: Exercises done one after another are incredible for enhanced conditioning and can be used using the above or other exercises. Darebee.com has the very best circuits that target muscles from head to toe and some workouts can be done by not so normal men and women.
Workout Finishers: A series of exercise(s) done after a workout to hit the calories even harder in the face. These are done within 1-5 minutes at best. Say you did a 30 minute workout and after a few minutes you do another 5 of exercises to really hammer the hell out of that blubber.
4. Tabatas: Exercises done in a 20 Sec. On/ 10 Sec. Off element that can go for 2-8 minutes that target fat like a sniper to the enemy in combat. This can be done with virtually many exercises (Bodyweight is best) and puts you into a state that makes you sweat like Niagara Falls.
3. Thick Bar Training: A bar ranging from nearly 2 inches or more thick in diameter really puts the whole body in overdrive regardless of the exercise. Attach Fat Gripz to your barbells/dumbbells and/or machine handles and you have a fight on your hands. Your reps will be cut in half or more just by doing this. Stick to compound movements such as Presses & Pulling. Doesn't hurt to have an insane grip in the process.
2. Step-Ups: Done in a fast paced fashion and these bad boys will make you scream bloody murder. One of the greatest and most conditioned wrestlers of all-time Bob Backlund swears by this exercise and does them in high numbers that are in the realm of superhuman. As one of the main staples of his regimen, its helped stay in top condition throughout the majority of his career in pro wrestling. This is a better alternative to running as it's easier on the knees and can be done anywhere that has steps.
1. Sprints: The mecca of making fat cry like a little bitch. Whether on flat ground or on the hills, sprints will make a man or women out of you whether you like it or not when done on a consistent basis. These suckers not only blow torch fat like a furnace but have you burning calories for up to 72 hours after a workout even while you eat and sleep. For guys if you really want to get those boys swimming and feel like you're 18 again this is the type of training to do it. For ladies, you will make fat scream louder than a house wife from Beverly Hills fighting for a prada on sale. Its the ultimate target for making hormones grow like beautiful leaves in Springtime.
There you have it. Make your training fun and get those hormones raging and turn that body into something you can not only be proud of but can possibly make you the elephant in the room (all eyes can't help but be on you).
I'm sure you've heard it all before and believe me when certain things are repeated they become annoying but in this case; people need to get their head out of the clouds and stop doing what the next trend is going on. I'm sorry but very rarely a trend stays around and works. The best type of training is what's been around for centuries and continues to flourish despite the wacky world of machines, infomercials, fad diets & silly little pink dumbbells (sorry guys it ain't cute).
Natural testosterone as you may or may not know stops being stable by ages 30-35 and each year the percentage drops. I'm over the age of 30 so my levels are just starting to drop unless I do something about it. I might get a test done one of these days to see where I'm at but for the most part I think i'm safe with the stuff I'm already doing but as they say, always a way to improve. Training, eating better and being active are great ways to keep things going but to really spice up your junk or flower it takes a specific type of training that creates more blood flow, more fat melting elements & hitting that sex drive is a must otherwise your body will turn to shambles. I have a saying where "its not easy but you can make it interesting" by training hard for only a small amount of days but making it interesting for you to keep at consistently. Because I'm getting back to HIT I feel like its my duty to give you helpful tips and exercises that really turn you into a stud or a sexy goddess. So for that here are my top 10 Exercises for making these things very possible......
10. Burpees: One of the ultimate anytime, anywhere exercise that hits the whole body and pounds the fat into submission. Do basic or other variations and you'll be swimming in testosterone.
9. Animal Movements: From Bear Crawls to Frog Jumps, animals are the true inspiration for putting on functional muscle and increase in growth hormone. These alone are beneficial and when you do them fast, you won't last long.
8. Bridging: Most notably the Wrestler's Bridge & Gymnastic Bridge are full body exercises that can be done virtually anywhere and develops strength in the spine, back, abs, neck and legs (arms for the GB). On a consistent basis 3 minutes of these exercises will open up channels in the body that not only target muscles but sexual energy that in turn can help burn fat and increase sex drive.
7. Hindu Squats: Done in high numbers, this variation of the squat turns boys into studly men. The metabolic effect on this is chalk full of testosterone building and hardcore hormone happiness. Get into the 500 rep range and you will be having energy very few these days have ever experienced.
6. Moving Heavy Weight: In partials or full range, moving heavy weights builds growth hormone because of the amount of force needed, your body goes into overdrive and smacks into of the heart of your hormones.
5. Circuits: Exercises done one after another are incredible for enhanced conditioning and can be used using the above or other exercises. Darebee.com has the very best circuits that target muscles from head to toe and some workouts can be done by not so normal men and women.
Workout Finishers: A series of exercise(s) done after a workout to hit the calories even harder in the face. These are done within 1-5 minutes at best. Say you did a 30 minute workout and after a few minutes you do another 5 of exercises to really hammer the hell out of that blubber.
4. Tabatas: Exercises done in a 20 Sec. On/ 10 Sec. Off element that can go for 2-8 minutes that target fat like a sniper to the enemy in combat. This can be done with virtually many exercises (Bodyweight is best) and puts you into a state that makes you sweat like Niagara Falls.
3. Thick Bar Training: A bar ranging from nearly 2 inches or more thick in diameter really puts the whole body in overdrive regardless of the exercise. Attach Fat Gripz to your barbells/dumbbells and/or machine handles and you have a fight on your hands. Your reps will be cut in half or more just by doing this. Stick to compound movements such as Presses & Pulling. Doesn't hurt to have an insane grip in the process.
2. Step-Ups: Done in a fast paced fashion and these bad boys will make you scream bloody murder. One of the greatest and most conditioned wrestlers of all-time Bob Backlund swears by this exercise and does them in high numbers that are in the realm of superhuman. As one of the main staples of his regimen, its helped stay in top condition throughout the majority of his career in pro wrestling. This is a better alternative to running as it's easier on the knees and can be done anywhere that has steps.
1. Sprints: The mecca of making fat cry like a little bitch. Whether on flat ground or on the hills, sprints will make a man or women out of you whether you like it or not when done on a consistent basis. These suckers not only blow torch fat like a furnace but have you burning calories for up to 72 hours after a workout even while you eat and sleep. For guys if you really want to get those boys swimming and feel like you're 18 again this is the type of training to do it. For ladies, you will make fat scream louder than a house wife from Beverly Hills fighting for a prada on sale. Its the ultimate target for making hormones grow like beautiful leaves in Springtime.
There you have it. Make your training fun and get those hormones raging and turn that body into something you can not only be proud of but can possibly make you the elephant in the room (all eyes can't help but be on you).
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