The Complete Chest Program | Workout - Men's Fitness
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Tuesday, November 3, 2009
Monday, November 2, 2009
Interval Training - Sprints
Interval Training can be applied to pretty much anything...yes, even that:) Interval training is simply transitioning through different speeds in a short amount of time for a period of time. This workout implements interval training through repetitive fast walking/jogging/running/sprinting. Sprinting is easily one of the fastest ways I've dropped fat while maintaining muscle. The whole workout is 20 minutes (4 sets - including warm-up.)
Warm-up - 2 minutes - Walking
Set 1
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 2
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 3
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 4
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
1+ minute Cool Down or as long as it takes to get your normal Heart Rate. This is muy importante! By this time your heart rate should be accelerating rapidly so take it easy, breathe deeply, and STRETCH once you feel relaxed.
*Please make sure you drink plenty of water throughout the day, especially if you're training in the sun.
Anthony
Sources
Phillips, Bill. Body For Life. HarperCollins Publishers. New York, NY. 2002.
Warm-up - 2 minutes - Walking
Set 1
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 2
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 3
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
Set 4
1 minute - 60% speed - Fast-Walking
1 minute - 70% speed - Jogging
1 minute - 80% speed - Running
1 minute - 90% speed - Light Sprint
1 minute - 100% speed - All-out Sprint!!!
1+ minute Cool Down or as long as it takes to get your normal Heart Rate. This is muy importante! By this time your heart rate should be accelerating rapidly so take it easy, breathe deeply, and STRETCH once you feel relaxed.
*Please make sure you drink plenty of water throughout the day, especially if you're training in the sun.
Anthony
Sources
Phillips, Bill. Body For Life. HarperCollins Publishers. New York, NY. 2002.
Saturday, October 31, 2009
Iron Fist Training from Shaolin Kung Fu
When I was a kid I was heavily involved in the martial arts. I went from American Kenpo to Chinese Kenpo to Kung Fu to Judo then boxing. Not long before winning the Florida State Championship for Fighting in the F.B.B.A., a Discovery Channel ( I think)documentary on Iron Fist training caught my attention. Scroll down to see a picture of PAN below. There was this small (5'4ish"), petite, very friendly-looking Asian fellow named Pan (The Iron Fist) beating pots with his knuckles and rubbing his arms and shins with steel pipes. Then they cut to a shot of his knuckles which were protruding through his skin. You could actually see the bone due to the calcium build-up from all the self-imposed abuse.
The reason for this madness was simple. The harder one could make the body - the less risk of injury to the body during attack. Brilliant! So the first thing I did as soon as I got home was ask my mother for her very best cooking pots.
So there I was BANG! BANG! BANGIN' on me pots every chance I could. And I had lots of chances. To my amazement, the thing worked! It took about 2 weeks but my first two knuckles (punching knuckles) were getting considerably larger than my left. I stopped when they started getting gross. But if you want to pack one hell of punch without much effort then you want to try this! There are many different variations so feel free to improvise with what you've got.
Iron Fist Training (Variation 1)
1. Find some steel pots from the kitchen.
2. With a fist, bang the bottom of the pot with your knuckles till you tire or experience severe pain. I would do this for 2 min./rest 2 min./repeat till Teenage Mutant Ninja Turtles was over. (Remember I was a kid.)
3. Feel free to KIA! (shout from your gut) with every strike. This will encourage proper breathing relieving pain and premature fatigue.
4. You can do this as long as you like till the desired effect is earned.
Iron Fist Training* (Variation 2)
1. Start by making or obtaining a bag filled with mung beans. Such a bag should be made from strong material, such as denim, and should be sewn together with strong thread. When filled to maximum capacity with dried mung beans, it should resemble a square cushion.
2. Place the bag on a hard surface. If this is a wall, ensure it is firmly fastened to it.
3. Train all manner of closed hand strikes on the bag. You can train the
following:
1. Punching. Clench the fist properly, with the thumb outside, and strike with the first two knuckles. Ensure the wrist is kept straight and using as much force as you can stand, shout with every strike. Variants of punches can be used, such as the Leopard Punch or Phoenix Eye, but be careful with these because if improperly done, can lead to damage or injury.
2. Hammer-fist. Using the clenched fist, strike with the edge. Using as much force as you can stand, shout with every strike.
3. Back-fist. With the back of the fist, contact the bag with the first two knuckles. Again, use the most force that you can stand, and shout with every strike.
4. Once you can strike the bag with maximum force, you can replace the mung beans with gravel and repeat the training.
5. Once this is done, you can replace the gravel with iron or steel ball-bearings, and repeat the training again.
6. The training is finally complete once you can perform the closed hand strikes on the bag with full force without injury and with minimum pain to yourself.
Make sure you breathe and stop if you experience any severe pain. Remember that you will dramatically distort the appearance of your knuckles with prolonged training, sort of like this:
Good Daniel-San,
Anthony.
Sources
- * Hwang KW, Jack H. WikiHow. How to Train Iron Fist Kung Fu. http://www.wikihow.com/Train-Iron-Fist-Kung-Fu.
- Picture of Pan - travelpod.com/1121263260/tpod.html
The reason for this madness was simple. The harder one could make the body - the less risk of injury to the body during attack. Brilliant! So the first thing I did as soon as I got home was ask my mother for her very best cooking pots.
So there I was BANG! BANG! BANGIN' on me pots every chance I could. And I had lots of chances. To my amazement, the thing worked! It took about 2 weeks but my first two knuckles (punching knuckles) were getting considerably larger than my left. I stopped when they started getting gross. But if you want to pack one hell of punch without much effort then you want to try this! There are many different variations so feel free to improvise with what you've got.
Iron Fist Training (Variation 1)
1. Find some steel pots from the kitchen.
2. With a fist, bang the bottom of the pot with your knuckles till you tire or experience severe pain. I would do this for 2 min./rest 2 min./repeat till Teenage Mutant Ninja Turtles was over. (Remember I was a kid.)
3. Feel free to KIA! (shout from your gut) with every strike. This will encourage proper breathing relieving pain and premature fatigue.
4. You can do this as long as you like till the desired effect is earned.
Iron Fist Training* (Variation 2)
1. Start by making or obtaining a bag filled with mung beans. Such a bag should be made from strong material, such as denim, and should be sewn together with strong thread. When filled to maximum capacity with dried mung beans, it should resemble a square cushion.
2. Place the bag on a hard surface. If this is a wall, ensure it is firmly fastened to it.
3. Train all manner of closed hand strikes on the bag. You can train the
following:
1. Punching. Clench the fist properly, with the thumb outside, and strike with the first two knuckles. Ensure the wrist is kept straight and using as much force as you can stand, shout with every strike. Variants of punches can be used, such as the Leopard Punch or Phoenix Eye, but be careful with these because if improperly done, can lead to damage or injury.
2. Hammer-fist. Using the clenched fist, strike with the edge. Using as much force as you can stand, shout with every strike.
3. Back-fist. With the back of the fist, contact the bag with the first two knuckles. Again, use the most force that you can stand, and shout with every strike.
4. Once you can strike the bag with maximum force, you can replace the mung beans with gravel and repeat the training.
5. Once this is done, you can replace the gravel with iron or steel ball-bearings, and repeat the training again.
6. The training is finally complete once you can perform the closed hand strikes on the bag with full force without injury and with minimum pain to yourself.
Make sure you breathe and stop if you experience any severe pain. Remember that you will dramatically distort the appearance of your knuckles with prolonged training, sort of like this:
Good Daniel-San,
Anthony.
Sources
- * Hwang KW, Jack H. WikiHow. How to Train Iron Fist Kung Fu. http://www.wikihow.com/Train-Iron-Fist-Kung-Fu.
- Picture of Pan - travelpod.com/1121263260/tpod.html
Thursday, October 29, 2009
The 5 Ancient Tibetan Rites
According to Peter Kelder, in Ancient Secret of the Fountain of Youth, Colonel Bradford's stay in an ancient Indian lamasery transformed him from an old geezer to a stout, robust young man at the prime of his life. Kelder’s Ancient Secret of the Fountain of Youth also contains numerous testimonials by practitioners of the 5 Ancient Tibetan Rites, claiming that they yield positive medical effects such as improved eyesight, memory, potency, hair growth, restoration of full color to completely gray hair, and anti-aging. The 5 Ancient Tibetan Rites were developed by monks who were found to be born with adamantium teeth and an appetite for pork rinds. They only come out in December when the grass is minty. Enjoy, their tough!
1- Warm-up
2- Light Stretch
3- Reps- 21
4- Sets- 1
5- Rest
Work at your own pace! If you’re out of shape then feel free to start the 5 Tibetan Rites with 3 reps each then work your way up. Do not overdo it like I did. You will mess up your chakras!
Chakras are multi-colored “Wheels of Spinning Energy” that were discovered in India thousands of years ago. They connect our energy fields with the Cosmic Energy from the Universe. They also help control your endocrine system and promote stability and balance from head to toe. You can find them in your Solar Plexus, Heart, Throat, Brow, and Head. There are also 122 minor chakras. The 5 Tibetan Rites speed up the spinning of the Chakras allowing them harmonize with each other resulting in a constant distribution of energy flow through the organs and endocrine system.
Tibetan Rite # 1
Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.
Breathing: Inhale and exhale deeply as you do the spins.
Tibetan Rite # 2
Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.
Tibetan Rite # 3
Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.
Tibetan Rite # 4
Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.
Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
Tibetan Rite # 5
Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, Tucking it against the chest.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.
Enjoy!
Anthony
Sources
Mary Kurus. MKProjects. http://www.mkprojects.com/pf_TibetanRites.htm.
Kelder, Peter. Doubleday; (January 20, 1998) Further revised, modernized and expanded edition of The Eye of Revelation, copyright 1939 by Peter Kelder.
Kelder, Peter & Bernie S. Siegel, M.D.: Ancient Secret of the Fountain of Youth: Book 2. DoubleDay; (January 19, 1999)
1- Warm-up
2- Light Stretch
3- Reps- 21
4- Sets- 1
5- Rest
Work at your own pace! If you’re out of shape then feel free to start the 5 Tibetan Rites with 3 reps each then work your way up. Do not overdo it like I did. You will mess up your chakras!
Chakras are multi-colored “Wheels of Spinning Energy” that were discovered in India thousands of years ago. They connect our energy fields with the Cosmic Energy from the Universe. They also help control your endocrine system and promote stability and balance from head to toe. You can find them in your Solar Plexus, Heart, Throat, Brow, and Head. There are also 122 minor chakras. The 5 Tibetan Rites speed up the spinning of the Chakras allowing them harmonize with each other resulting in a constant distribution of energy flow through the organs and endocrine system.
Tibetan Rite # 1
Stand erect with arms outstretched horizontal to the floor, palms facing down. Your arms should be in line with your shoulders. Spin around clockwise until you become slightly dizzy. Gradually increase number of spins from 1 spin to 21 spins.
Breathing: Inhale and exhale deeply as you do the spins.
Tibetan Rite # 2
Lie flat on the floor, face up. Fully extend your arms Along your sides and place the palms of your hands against the floor, keeping fingers close together. Then raise your head off the floor tucking your chin into your chest. As you do this, lift your legs, knees straight, into a vertical position. If possible, extend the legs over the body towards your head. Do not let the knees bend. Then slowly lower the legs and head to the floor, always Keeping the knees straight. Allow the muscles to relax, and repeat.
Breathing: Breathe in deeply as you lift your head and legs and exhale as you lower your head and legs.
Tibetan Rite # 3
Kneel on the floor with the body erect. The hands should be placed on the backs of your thigh muscles. Incline the head and neck forward, tucking your chin in against your chest. Then throw the head and neck backward, arching the spine. Your toes should be curled under through this exercise. As you arch, you will brace your arms and hands against the thighs for support. After the arching return your body to an erect position and begin the rite all over again.
Breathing: Inhale as you arch the spine and exhale as you return to an erect position.
Tibetan Rite # 4
Sit down on the floor with your legs straight out in front of you and your feet about 12" apart. With the trunk of the body erect, place the palms of your hands on the floor alongside your buttocks. Then tuck the chin forward against the chest. Now drop the head backward as far as it will go. At the same time raise your body so that the knees bend while the arms remain straight. Then tense every muscle in your body. Finally let the muscles relax as you return to your original sitting position. Rest before repeating this Rite.
Breathing: Breathe in as you raise up, hold your breath as you tense the muscles, and breathe out fully as you come down.
Tibetan Rite # 5
Lie down with your face down to the floor. You will be supported by the hands palms down against the floor and the toes in the flexed position. Throughout this rite, the hands and feet should be kept straight. Start with your arms perpendicular to the Floor, and the spine arched, so that the body Is in a sagging position. Now throw the head back as far as possible. The, bending at the hips, bring the body up into an inverted "V". At the same time, bring the chin forward, Tucking it against the chest.
Breathing: Breathe in deeply as you raise the body, and exhale fully as you lower the body.
Enjoy!
Anthony
Sources
Mary Kurus. MKProjects. http://www.mkprojects.com/pf_TibetanRites.htm.
Kelder, Peter. Doubleday; (January 20, 1998) Further revised, modernized and expanded edition of The Eye of Revelation, copyright 1939 by Peter Kelder.
Kelder, Peter & Bernie S. Siegel, M.D.: Ancient Secret of the Fountain of Youth: Book 2. DoubleDay; (January 19, 1999)
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