Friday, June 14, 2013

Sprinting vs. Jogging- The Great Debate

Sprinting vs. Jogging, which is better? This question has been asked among fitness enthusiasts for decades. Now it's time to answer the question and truly end this great debate.

If you've been doing a lot of jogging or low-intensity running and haven't noticed a real change in your physique, you may be doing it all wrong. Most long distance runners are not really lean and have higher body fat percentages than you may think. In contrast, look at a sprinter, who is lean and muscular with very little body fat. Take a look at professional sprinter Harry Aikines-Aryeetey vs. Kenenisa Bekele, one of the best long-distance runners in the world (both pictured below). These guys are both at the top of their respective sports. Who has the more impressive physique? 99.9% of people would have to agree that Aikines-Aryeetey blows him away. That's why they truly say a picture says a thousand words. 

 

Just look at Harry Aikines-Aryeetey. You can tell that sprinting
not only activates the lower body but it builds the upper body
as well. When sprinting, you entire body builds fast-twitch
muscle fibers. Not only does Aikines-Aryettey possess some
impressive legs through sprinting, but his upper body
(especially his arms) grow rapidly.
 
 

Kenenisa Bekele mainly utilizes slow-twitch muscle fibers
as he runs long distance. Even though he is defined, you
can see that his body does not have much mass to it. 
 
 
Why is there such a difference in their physiques? One sprints. One runs. It's that simple.

Sprinters maximally contract their muscles, which requires a lot more work from their bodies than a slow, staggered, constant run. In addition, testosterone and growth hormones are released in greater amounts with short maximal energy bursts. These hormones are anabolic in nature, meaning they build the body up. That's where the term "bodybuilding" essentially originates from. On the contrary, running for long periods of time releases cortisol, a catabolic hormone, meaning it breaks the body down. This is associated with muscle wasting, and over time, can actually break the body down. Sprinters use primarily fast twitch muscle fibers, which are thicker than slow twitch muscle fibers and continually grow in size with the right training. With sprinters, it's all about power and high energy output for short duration of time. Long distance runners do not require great strength as their events rely more heavily on endurance.   

Sprinting will reduce body fat and strengthen you more than long distance running due to the maximal recruitment of muscle. In addition, sprinting activates more human growth hormone and testosterone and strengthens your skeletal muscles. The benefits of sprinting are endless.

Jogging is not a natural exercise. Think about it like this…no other animal in nature jogs. Animals either walk wherever they go or sprint as fast as they can when they are hunting or being hunted. Even think about our anthropological history. We were meant to move quickly to catch our food during the caveman days. They didn't just jog continuously for minutes or hours on end to catch their pray. 

Let's even look at a chicken for example. Have you ever heard of the expression "chicken legs"? A chicken has a big upper body but its lower body is tiny. A chicken's legs are primarily made up of slow twitch muscles (dark meat) because a chicken is on its feet most of the day. However, whenever a chicken occasionally flies, it's usually in short bursts that require the use of its upper body (white meat). 

If you were reading this article in the first place, you probably are somewhat interested in looking like a sprinter. Who wouldn't want to have an incredible body where you can see every muscle in the body? Even though you know that sprinting is better than jogging or long-distance running, do you truly know how to maximize this knowledge to create the body of your dreams?

Friday June 14th Workout

Logging In Today

Warm-Up:
Inward Step
Bend and Reach
Arm Circles

Cardio:
7 200 meter sprints
1. 26.5
2. 25.1
3. 25.4
4. 26.5
5. 25.9
6. 27.6
7. 28.2

Workout:
100 Pull-Ups
100 Hanging Triceps Dips
100 Hanging Knee Lifts
100 Platform Step-Ups
100 Walking Lunges
200 Push-Ups
10 Muscle Ups
=710 Repetitions

Cool Down:
Foam Roll
Stretching


Thursday, June 13, 2013

Thursday June 13th Workout

Logging In Today

Warm-Up:
External Rotations
Arm Circles
Inward Step

Cardio:
15 100 Meter Sprints

Workout:
100 Burpees with Push-Up
100 Clap Push-Ups
100 Power Leg Switching Lunges
100 Box Jumps
100 Jumping Pull-Ups
200 Jumping Jacks
100 V-Ups (abs)
=800 Repetitions

Cool Down:
Stretching

Only 1 In 20 People Wash Their Hands Long Enough

Either scripts and active content are not permitted to run or Adobe Flash Player version10.0.0 or greater is not installed.

Get Adobe Flash Player

Wednesday, June 12, 2013

Wednesday June 12th Workout

Logging In Today

Warm-up:
Inward Step
Handwalks
Arm Circles
External Rotations

Cardio:
10 Mile Run To Lincoln Memorial

Workout:
100 Pull-Ups
100 Step-Ups
100 Hanging Tricep Dips
300 Walking Lunges
300 Push-Ups
100 Sit-Ups
=1000 Repetitions

Cool Down:
Stretching

Monday, June 10, 2013

Monday June 10th Wothout

Logging In Today: Rainy Morning

Warm-Up:
10 Burpees with Push-Ups
Deep Catcher Squats

Cardio:
11.2 Mile Run To Arlington Cemetery

Workouts:
300 Walking Lunges
300 Push-ups

Cool Down:
Stretching
Foam Roll

                                     
                                       He decided to tag along but squirrel distracted him. LOL

Sunday, June 9, 2013

Get Ripped with Hardcore Workouts

When it comes to losing your last 10 pounds, then you need hard-to-your-core workouts.

Designed with advanced fat loss and muscle gains in mind, the TT Hardcore workout system uses intense training techniques designed to get you rapid fat burning results.

In fact, you're going get ripped with these classics.

But beware...these Hardcore workouts are for ADVANCED users only.

With challenging barbell complexes, difficult bodyweight exercises, awesome 5x5 trisets, and my plateau-busting adrenaline-style intervals, you'll recruit maximum muscle to burn mega-calories during and after training.

Needless to say, ONLY use these programs IF you're advanced and ready for hyper-fat burning results.

Stubborn fat simply doesn't stand a chance against these Hardcore workout routines.

Plus, you're going to get a bonus workout, Trademarked Metabolic Resistance Training programs - TT MRT 2K12.

It includes what I call  Muscle-Metabolic Resistance Training, or M-MRT for short.

By borrowing some squeezing techniques bodybuilding (yes, bodybuilding!), your workouts will be even better, more intense, and more effective for building muscle and burning fat at the SAME time.

You'll use NEW exercise tempos, which force your body to train with MORE intensity for greater muscles exhaustion.

PLUS, we'll use the 90% rep technique combined with the squeezing techniques to dramatically increase the amount of fat-burning, muscle building tension.

I'll be honest, I've been training for over 20 years and I can't ever remember my legs feeling exactly like they did after workout A in this program. Enjoy.

Add it all up and that's where the M-MRT kicks into your program and completely changes the dynamics of the workout. Basically, you'll burn way more fat with this program, while building lean, sexy muscle at the same time.

It's the end of your belly fat as we know it.












TT Hardcore Workouts

Thanks so much for your interest and support of this new $7 offer.

More of these on the way.

Burn Calories: The Best Exercises For Burning Calories

In the battle to keep our bodies functioning and healthy, calories are not the enemy.

"They're not as evil as many perceive them to be. Without sufficient calories, our brain, heart and lungs would not be able to function. Calories are not the enemy, but an overconsumption and underusage of them is," says Connie Beaulieu, personal trainer and owner of C.U. Fit Personal Training, based in Ottawa, Ont.

Calories are units of energy that help us function during day-to-day tasks. Women between the ages of 31 to 50 with low activity levels should eat about 2000 calories a day. Active women should consume 2250 calories, according to Statistics Canada.

Depending on how many calories you eat daily (you can calculate your recommended intake here) and how much weight you want to lose, some forms of exercise work better than others.

"The benefit with resistance training, for example, allows your body to burn calories for 48 to 72 hours after a workout as your muscles repair," Beaulieu says.

She notes there are about 3,500 calories in one pound of fat — so if you're looking at losing a significant amount of weight at a healthy rate, you should be working off (or cutting out) 500 calories from your daily intake to lose one pound per week. But remember, it is important to never go below your recommended calorie intake to lose weight, as eating appropriately while exercising is the best way to get healthy.

And for workout purposes, Beaulieu says to keep them simple and not rely heavily on automated calorie counters like those found on cardio machines. Ellipticals, she adds, are not always accurate when it comes to counting your burned calories. She advises aiming for at least 30 to 60 minutes of exercise — including both cardio and strength training — in each session, and to always push yourself to work outside your comfort zone.

Burpee With A Push-Up:
WORKS: Your full body
HOW TO: Start standing in an upright position and keep your feet shoulder-width apart. Jump up in the air and raise your arms overhead. As you land, bend forward with the hips, reaching your hands onto the floor and kick your legs back into a push-up. Next, push off the toes and bring your knees and feet in towards the chest, and drop your hips back into a seated position and stand up. Repeat.

Squat And Row:
WORKS: Quad, glutes, hamstrings, back, biceps, core
HOW TO: Stand with your feet shoulder width apart in front of a cable machine or resistance band secured on a post. Extend the arms out in front of the body, and hold the cable or band handles with your thumbs up. Next, squat down and lower the body towards the ground, by pushing your hips back and bending the knees to a 90-degree angle. Make sure you're simultaneously pulling the handles into the torso (rib level) by bending the elbows. Repeat.

Alternating Lunges And Shoulder Press:
WORKS: Quads, glutes, hamstrings, shoulders, core
HOW TO: Standing upright with feet parallel and apart, hold a dumbbell in each hand. With a firm grip, hold dumbbells at your shoulders and take a giant step forward with one leg. Lower the body into a lunge, bending both knees until the back knee hovers just above the floor. Your front knee should be placed directly over your ankle and remember not to lean forward.
Lower the dumbbells back down to side and step back into to a standing position. Keep alternating legs.

Kettlebell Swings:
WORKS: Your full body
HOW TO: Holding a kettlebell in both hands with legs shoulder-width apart, keep your core tight, thrust the hips forward, and allow the kettlebell to swing up slightly. Drop in to a squat position, ensuring your chest and head are up, back is in a neutral spine, and the kettlebell lands between the legs. Repeat.

Walking Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet parallel and apart, take a giant step forward with one leg, and lower the body towards the ground by bending both knees — remember, your front knee should be placed directly over your ankle. Step forward with the back leg into the next lunge.

Split Lunge:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with feet shoulder-width apart, place one foot in front and one foot behind in a wide stance. Keeping the torso upright and your arms to the side, lower the body towards the floor by bending the legs into a lunge position. Jump up in the air and switch the position of your front and back leg.

Jump Squats:
WORKS: Quads, glutes, hamstrings, core
HOW TO: Standing upright with your feet spaced shoulder-width apart, squat down by bending the knees. Jump up into the air, extending the knees, hips and pushing off the floor with the toes. Move into the next jump squat.

Plank Row Push-Up:
WORKS: Chest, shoulders, triceps, back and core
HOW TO: In a plank position with hands directly under your shoulders, grip dumbbells and lower into push-up position, keeping the back flat and the core tight. Press up into a plank and hold briefly. Also, this exercise can be modified by performing it on the knees. Repeat movement.

 My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).

Friday, June 7, 2013

Friday June 7th Workout

Logging In Today

Warm-up:
Bend and Reach
Windmill
Arm Circles

Cardio:
Rest

Workout:
200 Jumping Jacks
100 Burpees with Push-Ups
100 Jump Squats
100 Dumbbell Rows Each Arm (40lbs)
100 Mountain Climbers (1-2-3-1 Cadence)
100 Clap Push-Ups
=700 Repetitions

Cool Down:
Foam Roll


Thursday, June 6, 2013

Thursday June 6th Workout

Logging In Today

Warm-up:
Hand Walks
Windmill
Arm Circles

Cardio:
10 Mile Run to Lincoln Memorial

Workout:
250 Walking Lunges
100 Leg Lifts
350 Push-ups
100 Sit-Ups
100 Pull-ups
100 Hanging Dips
=1000 Repetitions

Cool Down:
Stretching
Foam Roll

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).

Wednesday, June 5, 2013

Wednesday June 5th Workout

Logging In Today

Warm-Up:
Inward Step
Bend and Reach
External Rotations
Scapula Retractions

Cardio:
5 200 meter sprints (27.4, 26.5, 27.2, 26.9, 25.1)
5 100 meter sprints (12.8, 13.2, 12.9, 12.6, 11.9)

Workout:
100 Burpee with Push-Ups
100 Clap Push-Ups
100 Squat Jumps
200 Jumping Jacks
50 Single Arm Dumbbell Snatches with Over head Press (40lbs)
50 Single Arm Dumbbell Rows (40 lbs)
=600 Repetitions

Cool Down:
Foam Roll

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).

Tuesday, June 4, 2013

Tuesday June 4th Workout

Logging In Today

Warm-Up:
Inward Step
External Rotations
Scapula Retractions
Hand Walks

Cardio:
10 Mile Run to Lincoln Memorial

Workout:
350 Walking Lunges
350 Push-Ups
100 Sit-Ups
100 Leg Lifts
100 Pull-Ups
=1000 Repetitions

Cool Down:
Stretching

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site http://www.toppitchingvelocity.com. A website designed to give pitchers the resources on their path towards success.


entrenamiento turbulento

Monday, June 3, 2013

Combine Metabolic Resistance Training With Bootcamp Workouts

Craig Ballantyne and Mike Whitfield, Certified Turbulence Trainers, have created over 31 TT Metabolic Resistance Training Bootcamp Workouts for you to beat bootcamp boredom and get great fat burning results - for yourself or for your clients.

Here's what we've got for you:

- 10 beginner MRT bootcamp workouts
- 31 advanced MRT bootcamp workouts
- 20 challenge MRT bootcamp workouts

Beat bootcamp boredom with these TT MRT Bootcamp Workouts

(PLUS, if you're a trainer trying to grow your bootcamps, you'll also get complete bootcamp build-up blueprints from the legends like Steve Hochman and Bedros Keuilian, as well as from new bootcamp experts like Cara Eckerman and Justin Blum. Those blueprints are in a free bonus you get with the TT MRT Bootcamp package.)

You'll beat bootcamp boredom with dozens of new workouts filled with cool exercises (bodyweight, dumbbell, kettlebell, TRX, hybrids, etc.), and EVERYONE wins.

You'll get more results.

Your clients - if you have them - will get faster fat loss.

And word of mouth will spread about your awesome camps and you'll get more clients (plus, you'll put your client attraction on hyper-drive with the secrets from those four trainers mentioned earlier).

So here's what I want you to do.

Go over to this bootcamp workout website
http://wilsonhs26.turbulence.hop.clickbank.net/?page=MRTbootcamps

Then get your 31 TT MRT Bootcamp Workouts while they are on sale during our program release party this week only.

Then just select your workout, hit print, and you'll TRIPLE your productivity because you won't have to create three, five, or more new bootcamp workouts this week.

You can then use that time to implement all of the client attraction strategies from Bedros, Cara, Steve, and Justin.

Everything is DONE-for-YOU.

Sweet.

You'll love those workouts that Certified TT Trainers, Mike Whitfield and Craig Ballantyne have created for you.

This will make your life a lot easier

Burn fat, have fun, HELP others, get paid.

That's the best life there is...all thanks to these DONE-for-YOU TT MRT Bootcamp workouts. Enjoy.

=> Beat bootcamp boredom and save $30 on the program release sale
http://wilsonhs26.turbulence.hop.clickbank.net/?page=MRTbootcamps

But hurry, price almost doubles on Thursday. :(

Have an amazing week.
 
My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball).