Bodyweight Exercise Workout

Off to Los Angeles this weekend, first visiting Alwyn Cosgrove and then hanging around Joel Marion, John Romaniello, and Vince Del Monte. Some funny guys…should lead to some funny times. Joel and Vince are doing their own transformation contest, and I think Vince is getting ready for another bodybuilding show, so I’ll bring you back a few transformation tips.

Speaking of that, you still have time to join the 10th TT Transformation Contest, if you start before Saturday, Jan 15th. Don’t forget, there are categories for men and women, over 40 and under 40.

Click here to listen to this week’s coaching call…

Let’s get started with…

Monday – Jan 17th

Transformation Tip of the Week:
“Learning to take responsibility for everything you are, everything you do, and everything you have is the biggest challenge you will ever face in your life. Until you first accomplish this major step, it will do you no good to go any further on your quest for success.” – Larry Winget

“I shall shape my future. Whether I fail or succeed shall be no man’s doing but my own. I am the force; I can clear any obstacle before me. Or I can be lost in the maze. My choice. My responsibility. Win or lose; only I hold the key to my destiny.” – Og Mandino

Training Tips from upcoming issue of Men’s Health Magazine:

This is a bodyweight exercise circuit workout I gave the magazine…should be out in the April or May issue.

1A) Spiderman Pushup – 8 per side
1B) Prisoner Lunge – 10 per side
– Rest 30 seconds and repeat 2 more times

2A) Pushup (preferably with feet elevated) – “Go 2 reps short of failure”
2B)  Stick-up – 15 reps
– Rest 30 seconds and repeat 2 more times

3A) Close-Grip Pushup with 1 second pause at bottom – To failure
3B) Prisoner Squat – 25 reps
– Rest 1 minute and repeat 1 more time

Tuesday
•    Get 30 minutes of fun activity – now grab a Green Tea and do this week’s research review.

Reference:
Eur J Appl Physiol. 2010 Dec 29. Effect of sprint interval training on circulatory function during exercise in sedentary, overweight/obese women.

Researchers at the U of Georgia looked at sprint interval training in overweight women.

28 overweight women were randomly assigned to SIT or control (CON) groups.

SIT training was given for 3 days/week for 4 weeks. Training consisted of 4-7, 30-s sprints on a stationary cycle (5% body mass as resistance) with 4 min active recovery between sprints.

Results:
Sprint training reduced working heart rate and increased stroke volume during cycling at 50% max capacity.

Conclusion: Four weeks of SIT improve circulatory function during submaximal exercise in sedentary, overweight/obese women.

Wednesday Workout Tip

Overuse injuries are a MUCH greater concern for the average person than “overtraining”. If you train too often, you’re much more likely to have a joint or muscle injury than you are to get sick or slow your results. Make sure you take this into account when you try to workout 7 days a week – it will just lead to injury.

Trainer Thursday
•    Do 30 minutes of fun activity…

The best workout exercise order is:

  • Warm-up
  • Skill/Power
  • Strength
  • Major Movements
  • Minor Movements
  • Torso
  • Interval training

For more info, check out this advanced training resource: Workout Template

Facebook Friday

Couple of questions this week…

Q: I want to lose 5 pounds quickly, any suggestions? – Kim

Answer:
Kim – Strict diet and consistent exercise. At the risk of losing you as a friend, you really should have started your plan earlier. However, that is the truth. But if you are strict, you can achieve results fast. It just depends on your current status. Also, do NOT overdo the exercise. The diet will do most of the work.

Q: Is it too much to work each muscle twice a week, ei: chest back Monday n Thursday, shoulder/arms tuesday n friday, legs wednesday n thursday, I have gained alot of strength doing it this way, but sometimes I do feel tired – Joan

Answer:
Joan – You will have likely have a shoulder overuse injury in 8-12 weeks. There’s really no reason to train more than 4 days per week. In fact, you’ll do best with a 3 approach. 1- Lower body squat focus, 2-upper body horizontal press and row focus, 3-total body. Stay active on your off-days with fun activities. You don’t have to be in the gym every day to look amazing

Social Support Saturday!
•    30 minutes of fun activity…

You can’t control all the circumstances in your life…but you DO control how you react to them. Stay focused on your plan. Make the right choices. Eliminate the negative and give more time and energy to the positive in your life. If you live 75 years, you`re given 27375 days (657000 hours). Don’t waste even one.

Sunday – Plan, Shop & Prepare
30 minutes activity and plan, shop, & prepare

Research Reference 2:
J Nutr. 2010 Dec 29. Bolus Arginine Supplementation Affects neither Muscle Blood Flow nor Muscle Protein Synthesis in Young Men at Rest or After Resistance Exercise.

Canadian researchers at my alma mater, McMaster University studied the effects of supplementing with 10g of arginine on Nitric Oxide synthesis, muscle blood flow, and skeletal muscle protein synthesis (MPS).

Eight healthy young men participated in 2 trials where they performed a bout of unilateral leg resistance exercise and ingested a drink containing either 10 g essential amino acids with 10 g l-arginine (ARG) or an isonitrogenous control (CON).

Results:
The plasma arginine concentration increased 300% during the ARG trial.

Exercise increased blood flow and muscle protein synthesis, HOWEVER there was no difference between ARG and control.

Conclusion: We conclude that an oral bolus (10 g) of arginine does not increase NO synthesis or muscle blood flow. Furthermore, arginine does not enhance mixed or myofibrillar MPS either at rest or after resistance exercise beyond that achieved by feeding alone.

Save your money on those supplements!

Next week!
•    Training Tips – From my visit to see Alwyn Cosgrove
•    Research Review – How email can help you lose fat
•    Nutrition – Scary Fast Food Nutrition Facts From MH

  • Pushup100

    Loving your work, Craig. Keep it up – you talk so much sense!