Fitness

Basic Home Workout for Beginners

Many of the clients I see are starting out with minimal training experience and are working out in their own home. As people progress with their strength and fitness they often prefer to get a gym membership or to purchase exercise equipment for their home gym. I already have videos demonstrating gym workouts as well as how to set up a kick ass home gym, but beginners typically don’t need access to a lot of equipment to get started.

In the video below I demonstrate a basic beginner home workout using only one’s body weight, a resistance band, and an exercise ball:

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How Posture Affects Hormones – Flexion vs Extension | Boost Testosterone

I recently interviewed a long-time friend and colleague of mine, Scott Grisewood of Shockwave Therapy Centre in Barrie, Ontario, about the relationship of posture and movement patterns to our hormones, mood and physical performance. Check out the full video interview (including exercise demonstrations and research references) here:

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How to Warm Up Properly to Improve Performance & Avoid Injury

An effective warm up can improve your performance in your workout or sporting activity as well as prevent injuries. However, some common methods of warming up may actually increase risk of injury and reduce your strength and performance.

For example, many people still perform passive stretches before working out, which can temporarily dampen the nervous system activation of the muscles you stretch and leave them weaker for a couple of hours. This not only reduces performance in your training session but can also lead to joint instability which increases risk of injury.

Dynamic Warmup

Another popular way to warm up is to run on the treadmill or hop on the bike for a long, slow, low intensity cardio session before hitting the weights. While there may be some benefits to a brief cardiovascular warm up, there is no need to expend a significant amount of energy doing cardio before training. There are more effective and time efficient methods for preparing yourself for a workout, such as a dynamic warm up and core activation isometrics. Continue reading

My Top 5 Exercises for Sexual Fitness

With Valentine’s Day fast approaching it’s time to give that special someone in your life the gift of good loving. Science has proven that physical exercise can improve your sexual performance in a number of ways, so on that note, here are my Top 5 Exercises for Sexual Fitness:

1) Kneeling Rows
2) DiveBomber Pushups
3) Pulsed Squats
4) Hip Thrusters
5) Straddle The Elbow

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Strength and Power Training for Fighters

In this article I want to cover a few fundamentals of strength and conditioning for combat sports that I recently shared with my friend Jason from Precision Striking. First I’ll discuss exercises to develop base strength, then move on to power movements and conditioning exercises.

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But before I get into that, here are some key points related to this topic. Continue reading

Core Training For Beginners – Effective Ab Exercises and Routines

GUEST POST from Paul Vandyken

With the fitness culture becoming more popular and more people becoming aware of the benefits of working out, a large variety of people from different walks of life are now hitting the gym. Many of these people are looking for effective exercises and routines to train their abs in the hopes of developing a strong core or to get a six pack.

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Unfortunately, what many don’t realize is that you can potentially injure yourself by performing exercises incorrectly or by choosing the wrong exercises. However, if you know what you’re doing and you do it the right way, you can achieve the result you’re after. Continue reading

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Fat Burning Ladder SuperSet Workout

What the heck is a Fat Burning Ladder workout?

A Ladder Workout is a training technique that I often use, especially with bodyweight / calisthenics workouts. It’s also one of the training methods I will be introducing in my upcoming ebook/ video program, Bodyweight MASS Builder. It’s a high-intensity, high-volume super-set workout that will build muscle, increase muscular endurance, and burn fat. It’s a simple but challenging form of antagonist supersetting that you can apply to almost any exercises, but which I find particularly well suited to body weight exercises.

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Here’s how you perform this workout protocol: choose two exercises, typically one pushing movement and one pulling movement (antagonist muscle groups), OR a lower body exercise paired up with an upper body exercise, and you super-set these two exercises, moving back and forth between them with minimal rest. But here’s where the ‘ladder’ technique gets interesting: you begin with only ONE repetition on one exercise and gradually increase reps on every set, and you start with a high number of reps on the other exercise and gradually decrease reps on each set. One exercise moves up the ladder in reps and the other one moves down.

Here’s an example, starting with 1 to 10 repetitions, which should be suitable for most beginners: Continue reading