Last year, I posted two of my most popular articles:
Today, we move on to biceps.
personal trainer toronto
In an attempt to organize the million and one ways that you can train your biceps, I decided to organize all of these different lifts into different categories.%
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Because I love all my Health Habits readers soooo much, I have decided to give each of you the gift of an online personal trainer…namely, moi.
Starting in January, everyone who signs up for the Facebook group will receive 52 weekly workout programs designed to burn fat, increase all aspects of functional strength and speed while reversing common muscle imbalances & eliminating any associated pain.
My goal is to turn all of you into the leanest, strongest and fittest yous that you can be.
There will also be a nutritional program that we are going to start on February first.
So, if you’re interested in the program (estimated value $2600), sign up for the Facebook group.
Happy Holidays
Doug
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p.s – tell all your friends & family. The more people we get in the group, the better this is going to be. There is way too much research showing how group activities improve adherence as well as improving overall weight loss results
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Did you know that it’s only 32 days until Christmas, 23 days until Hanukkah and 30 days until that most glorious of holidays…Festivus?
Have you finished all of your holiday shopping?
Have you picked out your Festivus pole?
Have you prepared your list of grievances?
No?
Well, you came to the right place.
Over the next few days, I will be posting some of my Health Habits approved™ holiday gift giving solutions for those near and dear to your heart.
Today, I am starting with one of my favorite fitness training books.
In the world of strength training, Dan John is a breath of fresh air.
Where other strength gurus design overly complex training programs in an attempt to impress their peers, Dan writes programs that are simple enough for a beginner to understand.
But, don’t let that simplicity give you the wrong impression.
While they are easy to understand, Dan’s training programs are based upon the best combination of old-school know-how and bleeding edge exercise science.
And it’s that blending of the new & the old that sets Dan apart from his peers.
So, if there is someone on your holiday shopping list who is trying to get stronger, faster or just plain fitter…pick them up a copy of Never Let Go.
BTW, Dan was the guy that introduced Tabata training to the non-scientific world.
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Occasionally, I still design training programs for Strongman and Powerlifting competitors.
And the hardest thing about designing those programs is that these guys never, ever want to do anything except train for strength.
No rehab/prehab work, no HIIT, no flexibility/joint mobility work and certainly no cardio.
They are all too afraid that if they do any of that stuff, they will lose strength.
Arggghhhh!!!
No matter what I say, they don’t want to listen.
So, when I read the excerpt to this study, I actually laughed out loud….and then sent out a bunch of emails beginning with “I told you so”.
The Study
Researchers compared a traditional resistance training program designed to increase strength with a CrossTraining style of program that combined strength & endurance training.
The study lasted 16 weeks and was tested on 38 sedentary, apparently healthy males (25 yr +/- 8 mo).
Subjects were age matched and assigned to 1 of 3 groups.
After 16 weeks, no changes were found in the strength of the subjects in the Con group .
But surprisingly, after 16 weeks, researchers found that both the Res group & the Cross group were equally effective at “eliciting improvements in strength”.
They concluded that “concurrent resistance and endurance training (CrossTraining) does not impede muscular strength gains and can be prescribed simultaneously for the development of strength in sedentary, apparently healthy males and thus may invoke all the physiologic adaptations of resistance and endurance training at once.
So, for all of those guys who think that doing some HIIT or (shudder) cardio is going to steal all of your strength…RELAX
Samson and Delilah - Peter Paul Rubens
CrossTraining (done properly) can give you the best of both worlds.
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In the tradition of my Nutrition Deathmatches #1 and #2, today’s post compares and contrasts two different pieces of fitness equipment.
First up, the Wellness Belt
To be completely honest, I had never heard of the Wellness Belt until this morning when I heard a commercial for this product while listening to a radio station marketed towards Zoomers.
I could not believe what I was hearing.
According to the commercial, the Wellness Belt is the health breakthrough that every soon to be senior citizen has been waiting for.
Simply by wearing the ultra-fashionable Wellness Belt throughout your day to day activities, you will experience:
Sounds great!!!
How do I get one?
Well, I’ll tell you.
For a limited time, you can save $30 off the regular price!!!
That’s right. For just $167.97 +s/h & applicable taxes, you too can own your very own Wellness Belt.
OR for less money, I can buy a set of 6 indestructible exercise bands and a single kettlebell.
With this equipment, I can expect to experience:
A Potential Improvement in Osteoporosis due to increased Osteoblast production caused by longitudinal loading of the long bones of the body..
What to do, what to do?
On one hand, I have a product that requires no effort, is unlikely to do anything useful and is only being purchased by the self-deluded and extremely dim-witted.
On the other hand, I have a set of products that are going to require time, effort and buckets of sweat. But in return, I am pretty sure to transform my body into something I can be proud of.
Darn it, I cant decide.
What do you think?
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The transformation of the Healthy Irishman (and bro) continues
And they’re both going to be nasty workouts
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Yesterday, I outlined the Irishman’s transformation.
Today, I will post Workout #1….feel free to try it out for yourself
WARM-UP
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
WORKOUT
Superset #1
Exercise # 1
Exercise # 2
5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2
Superset #2
Exercise # 1
Exercise # 2
5 Minutes rest between supersets #2 and #3
Superset #3
Exercise # 1
Exercise # 2
Go Home…you’re finished
If you want these workouts emailed to your smartphone, click here and subscribe for the updates
Exercise Videos
Goblet Squat
Lateral Raises
Bent-Over Lateral Raises
Swing Snatch
Straight Arm Pushdown
Pulldown variations
Shuffle Lunge
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