Some programs prefer time limits, others go with a free for all and sometimes they just go by feel. I like to go by feel because even though a structured system is doable, it can also restrict how you feel in a workout. When you're short on time, you want to get in and get out. You make progress or just have fun and goof off; I'm somewhere in the middle.
For the most part it depends on an individuals schedule, they're timing whether its in the morning, afternoon or night and it really depends on their preference and mood. I do believe in making the most out of the time you have but if you want to just have fun and run wild and free than that's your choice. Some of the workouts I've done last no more than 20 minutes. Depending on the physical aspects and my energy levels I keep it at a minimum of 5-10 min.
Animal Workouts can vary depending on the tempo, the amount of exercise, the timing for each exercise and how to incorporate it in a solid amount of work put into it. You don't really need to go very long because many animal movements have you using multiple muscle groups in one solid movement and because of the intensity a lot of them feel, it doesn't take long to get huffing and puffing. Now if you're a wacky speed demon, they'll last even less because you're generating a lot of strength and excess power into the movements as quite a few are very explosive and if you have to move really fast to get to a certain amount of yards, that can wear you out.
I really don't go for speed because just the movements alone and the randomness of a game I play, I challenge my body every time I roll for an animal and move in specific amount of steps. For 20 minutes, I go back and forth playing this game and focusing on the movements and seeing myself as that animal and putting as much effort as possible while maintaining energy levels. I want to be as energized or enough towards the end than what I started with. Going to failure in animal movements is never an issue because it doesn't take long for a movement to bring you down so I do enough to where I still feel it but can keep going without giving out.
Experiment your timed workouts with animal movements and see where you are fitness wise. In reality because these exercises are so much fun, you can do them as long or as little as you want, either way you're benefiting a great deal of building great strength, endurance and agility. Some workouts can wear you out in under 5 minutes if you do it right, others can have you on the ground in 20 so its a matter of finding your right niche. Have fun, be careful and have a blast.
Find out more about Animal Exercise by going to the Wild Animal Section @ ben-bergman.branded.me
Tuesday, January 31, 2017
Monday, January 30, 2017
The Animals Are Alive With The Sound Of The Jungle
During the winter months up here in Idaho, I have been learning and developing creative ways to stay in shape at home and keeping certain options open and coming back to other training modalities. For a while I was in deep with Superhero Workouts using Sprints/Burpees then a circuit and a Finisher to end it off; it was fun but had to switch things up so I don't burn out or get bored. I still do Burpee HIIT Workouts 3x a week but also want to get in some solid Movement Training so I did Ape Exercises to strengthen my tendons, stretch my back, power up on my arms and shoulders and learn to be mobile in these movements.
After doing this for some time I decided to come back to the Animal Movements that never gave me problems and never got bored with so I'm officially back in the jungle doing my HIIT 2-3 times a week then the rest of the week train 10-20 min. on Animal Moves to enhance my HGH, strengthen my body from awkward movements and relish in the passionate powers of the animals; creating a leaner body while maintaining solid weight (i'm 268 right now) and building on denser muscle along with flexibility and agility.
The animals are the kings of Bodyweight Training and its time to devolve to our animal instincts by moving and strengthening the body in a very old-school way. Hone skills in crawling, jumping, running, balancing, explosive conditioning and strength in the Core that centers all that you do. Man is animal and you must power up on your Animalistic entities that become something more powerful than modern-traditional exercise.
Thursday, January 26, 2017
30/90 Protocol On Burpees
HIIT is a powerful method to help shed fat, burn extra calories and put on lean muscle. The mere fact that timed intervals give an exceptional outlook on the guideline of how fit you may not always be the greatest factor. Certain intervals such as tabata style or 30/30 can be really good however; when it comes down to the level of intensity to rest ratio its only worth its weight in gold on what hits that level of intensity and the need to rest.
If you're doing ultra intense exercise while only resting for a very short period of time that can screw things up especially on the Central Nervous System. No matter how good of shape you're in a long rest period of very intense training is more beneficial than you'll like to believe. A lot of trainers depict heavy challenges and takes on a general assumption of how intense a workout should be and for how long. Funny thing is unlike many things, a lot of trainers or coaches don't take into consideration about a person's body type and level of fitness to give them something to realistically start with and giving them an idea of how to use their full potential.
There are many pros and cons to interval training but an ideal way of timed intervals using specific exercises such as burpees needs to looked at from a certain perspective on how to keep energy going and not depleting the muscles to where they're so broken down with little recovery its more of a disaster than an achievement. I do prefer the 30/90 Protocol on HIIT because its the perfect blend of intense exercise and the ability to recover so you'll be strong enough for the next set. Burpees in this fashion are awesome because the exercise itself generates powerful entities in the body when used properly and using the best form possible with enough intensity to go hard. During the 90 second rest period instead of just standing there, use the time for Active Rest meaning use deep breathing, light stretching, marching, anything with far less intensity to bring things down but still keep the blood flowing.
Use this protocol 2-3x a week for a month and see what you get out of it, your body could change at a faster rate because you're getting hard exercise but enough rest to gain oxygenated blood and have the muscles build a solid foundation to grow efficiently.
If you're doing ultra intense exercise while only resting for a very short period of time that can screw things up especially on the Central Nervous System. No matter how good of shape you're in a long rest period of very intense training is more beneficial than you'll like to believe. A lot of trainers depict heavy challenges and takes on a general assumption of how intense a workout should be and for how long. Funny thing is unlike many things, a lot of trainers or coaches don't take into consideration about a person's body type and level of fitness to give them something to realistically start with and giving them an idea of how to use their full potential.
There are many pros and cons to interval training but an ideal way of timed intervals using specific exercises such as burpees needs to looked at from a certain perspective on how to keep energy going and not depleting the muscles to where they're so broken down with little recovery its more of a disaster than an achievement. I do prefer the 30/90 Protocol on HIIT because its the perfect blend of intense exercise and the ability to recover so you'll be strong enough for the next set. Burpees in this fashion are awesome because the exercise itself generates powerful entities in the body when used properly and using the best form possible with enough intensity to go hard. During the 90 second rest period instead of just standing there, use the time for Active Rest meaning use deep breathing, light stretching, marching, anything with far less intensity to bring things down but still keep the blood flowing.
Use this protocol 2-3x a week for a month and see what you get out of it, your body could change at a faster rate because you're getting hard exercise but enough rest to gain oxygenated blood and have the muscles build a solid foundation to grow efficiently.
Tuesday, January 24, 2017
BURPEES BURPEES And Of Course BURPEES!!!
What would be the ultimate conditioning exercise that can be done anywhere, anytime? It be the Burpee. Its perfect for athletes, crossfitters, those who want to increase endurance, building a foundation for fat burning and metabolism building and so much more.
The Burpee originally came from a Physiologist in the 1930's when he discovered an exercise the military can master to build solid endurance and strength on the battlefield. Before you know it, it became a staple for athletic sports to help athletes get in insane shape for their sport. The exercise works so many muscles its uncanny. People have been either loving or hating burpees for decades but only in the last decade its widely known as the focal point of serious conditioning.
The regular Burpee originally was an exercise that only had you doing a squat thrust like movement where there was no push-up or squat jump added in. The Burpee as we know today includes a squat going into a plank, push-up, jump back into a squat and finish off with a squat jump. This one exercise alone can burn up to 50% more fat than leading high intensity exercises. The world record for most burpees completes is less than 2000 or 1800+ to be exact; that aught to tell you how how awesome this exercise is.
Can this exercise be done everyday? Yes it can however, it is important to mix in variations so you're not pushing the same muscles all the time and as exhausting as a regular burpee is, value its variety so you can get the most bang for your buck. I prefer Burpees as a protocol for HIIT where only 2-3 times a week go hard using intervals. I also prefer them as a Finisher more than anything because after your regular workout, you bust out a circuit of Burpees for a specific period of time. I mysel am learning and testing out the idea from Funk Roberts' 50 Shades Of Burpees Course where you use multiple variations of the burpee as a finisher for your workouts. These variations are insanely overwhelming at times and they are true ass kickers. This isn't for the weak at heart and you'd be a fool if you didn't get this course because very few legit courses will get you results fast and this is a top of the list caliber course or that very reason.
Turn your workouts into fat burning entities and muscle building at a high rate while getting strong and full of stamina at the same time. Get in on Burpees but be careful, learn the mechanics so you don't hurt yourself.
The Burpee originally came from a Physiologist in the 1930's when he discovered an exercise the military can master to build solid endurance and strength on the battlefield. Before you know it, it became a staple for athletic sports to help athletes get in insane shape for their sport. The exercise works so many muscles its uncanny. People have been either loving or hating burpees for decades but only in the last decade its widely known as the focal point of serious conditioning.
The regular Burpee originally was an exercise that only had you doing a squat thrust like movement where there was no push-up or squat jump added in. The Burpee as we know today includes a squat going into a plank, push-up, jump back into a squat and finish off with a squat jump. This one exercise alone can burn up to 50% more fat than leading high intensity exercises. The world record for most burpees completes is less than 2000 or 1800+ to be exact; that aught to tell you how how awesome this exercise is.
Can this exercise be done everyday? Yes it can however, it is important to mix in variations so you're not pushing the same muscles all the time and as exhausting as a regular burpee is, value its variety so you can get the most bang for your buck. I prefer Burpees as a protocol for HIIT where only 2-3 times a week go hard using intervals. I also prefer them as a Finisher more than anything because after your regular workout, you bust out a circuit of Burpees for a specific period of time. I mysel am learning and testing out the idea from Funk Roberts' 50 Shades Of Burpees Course where you use multiple variations of the burpee as a finisher for your workouts. These variations are insanely overwhelming at times and they are true ass kickers. This isn't for the weak at heart and you'd be a fool if you didn't get this course because very few legit courses will get you results fast and this is a top of the list caliber course or that very reason.
Turn your workouts into fat burning entities and muscle building at a high rate while getting strong and full of stamina at the same time. Get in on Burpees but be careful, learn the mechanics so you don't hurt yourself.
Monday, January 23, 2017
The Toughest Part Of Training Is Not What You Think It Is
When you're new to exercise, everything isn't in the right place yet; a program can be confusing and hard to do when it comes to exercise and following a specific protocol. The funny thing is, just starting out isn't the toughest part of training. It's not even the toughest part of ending a program in the last few days or weeks. The toughest part of training is not what starts or ends or what goes on in the middle.
When you have been on a specific program for a while or you're doing something new and interesting, its what continues on that is the hard part. The real tough area of training is the consistency. Now granted certain programs last only a few weeks, some last for months but its what you bring to the table long after your program has ended. Its the day to day trials of continuing training whether changing things up or modifying your own program that makes it the toughest. How many consecutive days can you exercise on? How many hours have you logged in? How intense is the training each day? These are the same questions I find asking myself from time to time and each day never gets easier. Just more interesting.
I have been consistent on exercising for a minimum of 1 minute a day for almost a dozen years. Think about that, having the will to go that many days for 1 minute or more. To accurately calculate it would be many, many hours of full on exercise I had to push myself through. I'm not saying this to brag or one-up anybody, I sometimes struggle to keep up with that every single day. When you develop something over a course of time, you begin to feel a sense of constant thinking and using every fiber of your being to do something on those days where you're not up to it. I have trained sick, injured, depressed, angry, emotionally drained and even exercised on the day of deaths in the family because its not about how I can keep up my days after, its because it is my second language. It literally comes natural to me and to this day it scares me that it does. Something that is second nature to you can be super frightening cause although its easy in one sense but in another you're constantly raising the bar and expecting much of yourself to push on no matter what.
The more days you exercise whether its a little or a lot, you learn as a person to understand how YOUR body works and what gives you challenges and what helps you on those days where High Intensity cannot happen. You build your personality, your way of thinking and learning exactly what drives. That's the toughest form of training of all-time; the ability to train regardless of a circumstance and developing a level of soul-searching on what gives you the greatest benefits no matter what day it is. You have a responsibility to find out how long you can go no matter what happens in your life and not just how long you can go but what happens in that time and how you feel each and every time. You don't need to be hardcore all the time to be CONSISTENT, do workouts on days where you feel a sense of challenging yourself and do workouts on days that aren't tough at all just so you did something and it made you happy. 12 years is nothing compared to what comes next in my line of training and neither should you ever compare what your training was the day before or the year before; every single workout has the opportunity to shine the brightest and each day brings a new wave of lighting up what gets you the most out of it.
When you have been on a specific program for a while or you're doing something new and interesting, its what continues on that is the hard part. The real tough area of training is the consistency. Now granted certain programs last only a few weeks, some last for months but its what you bring to the table long after your program has ended. Its the day to day trials of continuing training whether changing things up or modifying your own program that makes it the toughest. How many consecutive days can you exercise on? How many hours have you logged in? How intense is the training each day? These are the same questions I find asking myself from time to time and each day never gets easier. Just more interesting.
I have been consistent on exercising for a minimum of 1 minute a day for almost a dozen years. Think about that, having the will to go that many days for 1 minute or more. To accurately calculate it would be many, many hours of full on exercise I had to push myself through. I'm not saying this to brag or one-up anybody, I sometimes struggle to keep up with that every single day. When you develop something over a course of time, you begin to feel a sense of constant thinking and using every fiber of your being to do something on those days where you're not up to it. I have trained sick, injured, depressed, angry, emotionally drained and even exercised on the day of deaths in the family because its not about how I can keep up my days after, its because it is my second language. It literally comes natural to me and to this day it scares me that it does. Something that is second nature to you can be super frightening cause although its easy in one sense but in another you're constantly raising the bar and expecting much of yourself to push on no matter what.
The more days you exercise whether its a little or a lot, you learn as a person to understand how YOUR body works and what gives you challenges and what helps you on those days where High Intensity cannot happen. You build your personality, your way of thinking and learning exactly what drives. That's the toughest form of training of all-time; the ability to train regardless of a circumstance and developing a level of soul-searching on what gives you the greatest benefits no matter what day it is. You have a responsibility to find out how long you can go no matter what happens in your life and not just how long you can go but what happens in that time and how you feel each and every time. You don't need to be hardcore all the time to be CONSISTENT, do workouts on days where you feel a sense of challenging yourself and do workouts on days that aren't tough at all just so you did something and it made you happy. 12 years is nothing compared to what comes next in my line of training and neither should you ever compare what your training was the day before or the year before; every single workout has the opportunity to shine the brightest and each day brings a new wave of lighting up what gets you the most out of it.
Thursday, January 19, 2017
An Ideal Plan To Give You Free Workouts As A Bonus At Advocare
At Advocare, I don't just want people to order the products and that's that. Giving back something that will give customers that extra nudge to help motivate them to not only use the products but have ideas on what they can do for exercise to compliment the nutrition and ideal balanced eating programs that project a healthy lifestyle. When you can fit a workout regimen into your schedule, you don't want it to be super long and boring right? I mean come on people, exercise should be fun, exciting, challenging and full of adventure.
That's why exclusively at my Advocare Store, I want to give you a little something extra with your order. With any regular orders of products, you will receive complimentary workouts and a meal plan to help you reach your goals utilizing great motivational programs & help you get ahead in the game. I want to do something different and help you in simple ways to hand over training ideas that suit your schedule, your level of fitness and offer nutritional guidance that will put you on a positive path to a healthy lifestyle.
You are a customer and you're looking for suitable nutritional products that will aid in your program to lose weight or maintain it, build muscle, gain energy and recover with the best intentions so why not add in a little something extra that doesn't cost you a single penny? By doing so it could help you be motivated to develop a healthy body and challenge yourself with circuit workouts that can be done anywhere, anytime, have progression levels to see where your condition is at physically and having YOU deciding where you want to start. With your purchase, you're not just getting a product and a hardy thank you that has become a bit of a cliche' but getting something back with NO EXTRA CHARGE and get sent to you via email because I want YOU to get the best bang or your buck.
Here's the Ideal Plan of how you can get *FREE* Complimentary Workouts when you order personally through me:
Non-Promotional Or Retail Customer Orders: When you order or Sign Up, Get 3-5 Complimentary Workouts (Men or Women Routines) along with a Meal Plan (Vegetarian Optional).
24-Day Challenge Order: Receive 3-5 Complimentary Workouts (Men or Women Routines) along with 3 Extra Meal Plans and a bonus 30-Day Workout Program you can use to help with your goals that have ready-for-you routines each day.
Preferred Customer: As a bonus along with your starter kit & discount starting at 20% OFF, you'll get 3-5 Complimentary Workouts when you sign up and one meal plan. Each month afterwards, you'll receive a monthly workout. Reach 30% Discount and get a complimentary 30-Day Workout Program. Reach 90-Days with your 30% Discount and you'll receive a 90-Day Workout Program; 3 Full Months packed full of routines you can adjust to your fitness level.
Distributor: As a bonus when you sign up along with your starter kit and your starting Discount at 20% OFF, you'll receive 10 Complimentary Workouts and all the meal plans you can use either for yourself or you can send to your own customers. Reach 40% Discount and you'll get additional workouts that include an entire Superhero Collection of routines for both men and women you can use either for yourself or send to your customers.
I have written this Ideal Plan on social media but never in complete detail and only on this blog it is the ACTUAL plan in its entirety. I'm not just looking just to make a business for myself and future distributors, I want to bring something unique to the table and give you resourceful entities that will bring you phenomenal results and help you and other customers give that little nudge of guidance and exciting workouts and meal plans that can aid your lifestyle and schedule. This is YOUR opportunity.
Monday, January 16, 2017
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