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Advanced Core Training for 6 Pack Abs

As I discussed in my previous “6 Pack Abs” tutorials, the key factors for revealing your abs are: 1) Training – MRT workouts, alternating high volume and high intensity training; and HIIT on an empty stomach. 2) Nutrition – Reduce carbs (especially high GI carbs and starches like most grains), avoid processed foods, include healthy fats and proteins, stay hydrated, watch your portions, track your caloric intake, and pay attention to peri-workout nutrition.  Check out my blog post on nutrition here =>  Nutrition Guidelines for 6 Pack Abs A good full body training program (like the one I outlined in my previous tutorials) that will burn calories, increase your metabolism, and bring on the After-Burn Affect, along with an intelligent nutrition plan, will help you reduce body fat while maintaining your lean muscle tissue. This is the key to revealing your abs… fat loss through a solid nutrition and fat [...]

2012-06-01T14:24:12-04:00
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MRT Super-Set Program for Revealing Your Abs

In today’s post I will be continuing the tutorial series for my Pursuit of 6 Pack Abs. This time I want to share an outline of another Metabolic Resistance Training program I use for getting leaner. I previously introduced a circuit training program which I suggested using for about 3 weeks (Metabolic Conditioning Phase). Now it’s time to move on to the Metabolic Drive Phase which involves heavier weights and antagonist super-sets. It’s a three day split, to be performed on alternate days. Perform 3 HIIT sessions per week as well, on your “off” days. Here are the videos for each workout: Day One: Upper Push-Pull Horizontal Plane […]

2012-05-08T10:27:10-04:00
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Burn Fat with Circuit Training

In my previous post on my quest for 6 pack abs, I discussed the benefits of High Intensity Interval Training (vs. traditional cardio)… check it out at this link: -> HIIT will get you FIT! Another powerful training technique for melting off huge amounts of fat, while maintaining your lean tissue, is called MRT (Metabolic Resistance Training).  MRT basically refers to a resistance training workout that combines effective compound exercises in a specific way to increase the intensity of the workout and essentially “jack up” your metabolism. This typically involves minimizing rest between certain exercises, by using super-sets or circuit training. It works by consuming considerable calories during the workout, but also by causing ‘Post Exercise Oxygen Debt’ which leads to the ‘After Burn Effect’… where your metabolism and body temperature remain elevated for a longer period of time after the workout as you recover. […]

2012-01-07T00:19:07-05:00
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Handstand Push Up Progressions

How many of you would be interested in developing tremendous upper body strength, injury-proof shoulder stability, superior balance and coordination, and sculpted shoulder muscles… all without any exercise equipment? Count me in! That’s why I decided to train myself to be able to perform handstand push ups. When I first started training for this movement a few weeks ago I could barely even hold myself in a handstand position against the wall, so I’m going to need to start with the basics… which is good for you, my readers, because I’ll be videotaping my progress and sharing it as a series of training tutorials! The handstand push up is similar to performing an overhead shoulder press using your own body-weight, while upside down. I currently have no ambitions to perform this exercise in a “free standing” balance position, so I’ll be resting my feet against the wall for added balance. [...]

2011-09-05T20:39:56-04:00
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Build a Stronger Deadlift for Full Body Strength

The deadlift is the Grandaddy of all strength training movements. It’s a very basic, compound (multi-joint), ground-based exercise that builds full body strength. Performed correctly, this exercise can help you develop a crushing grip, solid core, strong back, thick traps, powerful legs, and protect your lower back from injury. However, if performed incorrectly it can lead to back injury, so learning the proper technique is a necessity! […]

2011-08-30T17:11:12-04:00
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What is a Muscle-Up and How Can I Do It?

Do you remember those old TV commercials for that home safety product called “LifeCall”, where an older lady is lying on the floor beside her walker shouting “I’ve fallen and I can’t get up!”? I know that line has been spoofed uncountable times, but the thought of not being able to move or lift your own body weight is kinda scary. That’s sort of how I feel about body weight strength training… it’s great to be strong in the gym, but if you can’t lift, push, or pull your own body weight, then that strength may have less functional carry-over to your daily life. I’ve known for years that exercises that involve moving your own body have a high degree of nervous system and muscular activation, and I’ve always included exercises such as dips, pushups, and chin ups in my strength training routine. However, lately I’ve decided to take this [...]

2011-08-21T22:34:16-04:00
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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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High Intensity Training Techniques (HITT)

Getting results from your training is strongly related to the intensity at which you train. If you don’t engage your exercise program with the appropriate intensity you are missing out on the progress you could be achieving. Even with the best training program and the most productive exercises, if you don’t challenge yourself you aren’t likely to see significant results. High intensity training requires a certain mental toughness, effort, and a willingness to get out of your comfort zone. The video below demonstrates 4 methods of increasing the intensity in your workouts using a technique called “set-extension”, which means you will employ these methods at the end of a set, once you have already reached momentary muscular fatigue. […]

2011-05-06T20:27:33-04:00
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