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High Intensity Interval Training for 6 Pack Abs

In my previous post in my Pursuit of 6 Pack Abs (which was the first one of this series) I described several key nutritional strategies for blasting belly fat and revealing those abs. This time we are going to look at a key training strategy for getting leaner while keeping your hard earned muscle… it’s called High Intensity Interval Training (HIIT). HIIT involves alternating between phases of higher and lower intensity cardio-type exercise. This type of training has several distinct benefits over traditional LISS (low intensity steady state) cardio, as discussed in my previous blog post “Is Cardio Really That Effective for Weight Loss”. A few of these benefits include: […]

2011-09-04T20:34:32-04:00
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Learning to Perform the Single Leg Squat

As I discussed previously, one of my big performance related goals this year is to be able to perform a single leg Pistol Squat.  I have never been able to perform this exercise with full range unassisted, and it would represent a big strength accomplishment for me.  Part of my motivation to be able to perform exercises such as this has developed out of a shift in my approach to my own physical training routine, from primarily focusing on maximum strength toward concentrating more on full body conditioning, stability, and mobility. […]

2011-08-06T23:42:55-04:00
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Core Strength Exercises

Because all movement originates from the core, it’s important to develop a strong midsection before pushing yourself with other compound exercises and athletic movements.  First of all it’s important to recognize that your “core” is more than just your abs.  It includes all of the muscles in your torso that support the spine and midsection, including: Rectus Abdominis. – The abdominal muscle group referred to as your “six-pack”. Internal and External Obliques. – These run in opposite directions to each other and are on the abdomen and sides. Transverse Abdominis (TVA). – This is the deepest layer of abdominal muscles that wrap around the waist, located underneath the obliques. Multifidus & Erector Spinae. – The lower back muscles that support and rotate the spine. Gluteus Medius, Minimus, & Maximus. – These are the butt muscles or “glutes”. […]

2011-07-16T13:55:09-04:00
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My New Training Video Tutorial Series

I’ve just started a series of training tutorials that I’m calling “In Pursuit Of Excellence”. Basically I have a series of challenging fitness and performance goals that I’ve set for myself, and I decided it would not only hold me accountable if I shared them with my readers, but I would also give me the opportunity to show you my progress and produce exercise video tutorials along the way so that others can benefit from my experience. As explained in the video below, my primary goals include: Getting 6 Pack Abs Increasing my Deadlift to 600 lbs Performing a Single Leg Pistol Squat Performing a Muscle Up I am also considering trying to do some full range handstand pushups (feet on the wall), as well as attempting Ab Wheel rollouts from a standing position (feet and wheel only touching the ground).  We’ll see .. for me these will be tough [...]

2011-07-15T12:30:13-04:00
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Get Better Results by Bucking these Fitness Trends

1. Buck the trend: (v.) To differ in opinion to most others. To go against the grain, to be an exception to the rule. At a time when most people seem eager to jump on the latest “fitness band-wagon”, and new workout fads and complex training systems are popping up by the minute, it can be challenging to sort through it all and find out what really is effective versus what is fluff.  It seems ironic that while the mainstream fitness industry is booming, the number of people who are out of shape and suffering from health issues such as obesity, diabetes, hypertension, heart disease, and stroke, is still on the rise.  With so much access to health-related information, and so many popular fitness options available, one might think that these problems should be disappearing.  Or maybe this information overload is part of the problem.  Does getting in shape really [...]

2011-07-14T21:22:20-04:00
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Huge Mob Takes Over Center of City!

Hello again! It’s been another busy week, and I’m looking forward to the next month or so being quite full as well.  But don’t worry, I’ll be sure to continue posting great content for you here!  In fact, I’m working on a couple of projects I expect you will appreciate. Who is that “Jacked” Running Man? But for now I want to update you on how the Sporting Life 10K Run went last weekend.  I finished the run in 54 minutes, meeting my goal to complete the 10 kilometers in under an hour.  It wasn’t a fast time, but I maintained a steady pace, and felt pretty good after… that is, until the next day when my CALVES were on FIRE! […]

2011-05-06T02:12:28-04:00
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Is Cardio Really That Effective for Weight Loss?

Hello again! Spring is finally here (although you wouldn’t know from the weather we’ve been having), and everyone is looking to get leaner for the warm weather. This means it’s time to start doing more cardio for weight loss and cutting your calories way back, right? Not quite. I’d like to challenge the common belief that doing a lot of cardiovascular exercise is the best way to improve your overall fitness and to reduce body fat. But first I want to update you on how my training has been going for the Sporting Life 10K Run … which is TOMORROW! I had planned on posting more updates on my training during the week, but it’s been busy… so, better late than never. (See my previous post for more details) […]

2011-04-30T01:31:12-04:00
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How to Stay Fit at an All-You-Can-Eat Resort

I recently returned from an amazing family vacation in Mexico at a great all-inclusive resort. I feel like a new man! Incredibly, I was able to maintain my nutrition plan while I was there, indulging primarily in high-quality protein (eggs, fish, chicken, beef) and a lot of vegetables… but with such an abundance of good food, my portions were admittedly larger than usual. Since I committed to getting in great shape this year I had to make sure my training stayed on track while I was enjoying my relaxation in the sun and sand. My routine consisted of short interval training workouts (jog-sprint intervals) before breakfast, and primarily body weight ‘super-set’ workouts in the afternoon. I’m not a big fan of training on machines, so I had to adapt a little to the gym at the resort. Here’s an example of one of my resistance training ‘vacation workouts’: [...]

2011-04-24T16:37:42-04:00
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Run For Their Lives!

OK, I think I need to start by telling you how I got myself into this predicament… I was speaking to one of my clients, Giselle, (who also happens to be a personal trainer, and a long distance runner) about how I don’t think long distance running is a particularly healthy way to train.  I proceeded to put my foot into my mouth by claiming that I could keep up with a runner without training like one, by simply being fit and strong from following my regular strength training and interval training program.  Naturally, Giselle invited me to put my “money where my mouth is” by signing up for an upcoming charity run.  I said I’d think about it, which I suppose was good enough for her… because the next day I received an email confirming that I’d been signed up for the Sporting Life 10K Run on May 1st! [...]

2011-04-07T01:41:03-04:00
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Is Foam Rolling Really Such a Good Idea?

There seems to be strong trend developing in the personal training / strength and conditioning industry involving the use of foam rollers to perform soft tissue work. This appears to be another fad which was borrowed from physical therapists, similar to when “wobble board” training became all the rage. I look at this as an example of a useful tool being taken out of context and significantly overused, to the detriment of this profession, in my opinion. Great trainers and coaches (even some of the best) have become foam rolling fanatics, prothesizing the many benefits of raking various muscles over these rigid cylinders. In no way does this detract from their expertise or credibility, but I do think it is time to take a more critical look at the growing “religion” of foam-rollers. The proponents of foam-rolling often describe it as a form of “self-myofascial release” (SMR). No, despite how [...]

2011-03-19T15:50:27-04:00
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