Straightforward tips about fitness, conditioning and fat loss

Tough, athletic, old school but so effective!

2007-08-29T18:48:00.000+02:00

Ok, it's difficult to do this kind of exercise in our modern fitness gyms!
Climbing rope is a forgotten exercise. Why? Simply it's too hard, physically and mentally.
But it's so effective for building upper body power! This is the ultimate test if you want to know if you are good to the ratio strength/bodyweight.
If you'd like to take the challenge, look at this video and get inspired... I hope!

Gladiator-Fitness.com/blog

2007-08-11T15:36:00.000+02:00

IMPORTANT: all new articles and tips are posted at http://www.gladiator-fitness.com/blog

Shortcuts for getting in shape? (2)

2007-07-27T19:58:00.000+02:00

There is a shortcut, if well applied, can be very powerful and effective: I use it most of the time to stay in a tremendous shape! I cut the time of my workouts!

Keep reading on my new blog: http://www.gladiator-fitness.com/blog

Shortcuts for getting in shape?

2007-07-26T22:40:00.000+02:00

Please read at http://www.gladiator-fitness.com/blog

More for obliques and abs!

2007-07-25T19:30:00.000+02:00

Please read the full post at:
http://www.gladiator-fitness.com/blog

Make your obliques scream!

2007-07-24T18:16:00.000+02:00

There is one exercise you don’t afford to miss if you want strong obliques.

I remember when I was in the French kayak team: this exercise was in the program almost in a daily basis, along with a few core movements.

The obliques are important muscles for power rotations of the torso (important in kayak!), but also for low spine stabilization.

The starting position could be a challenge for some people; if so, move to an easier exercise.
Lie on your back, legs straight; spread out the arms on both side for stabilization.
Lower your legs to one side, don’t let them drop, keep control; touch the floor, keep the legs straight all time, not easy but here is the real challenge: back up, still legs straight. Same thing on the other side.
Do not allow your torso move up on one side: keep the opposite shoulder in contact with the floor, so your obliques have to do the job for controlling the movement of the legs.
With this exercise, you'll get real obliques!

Abs and obliques resources:
Bullet-Proof Abs
Abs like stone: abdominal workouts

3 keys for losing inches off your waist

2007-07-23T18:20:00.000+02:00

Get ripped of some belly fat is the main objective for many people.
They go to the gym and start a targeted abdominal routine for a 30 or 40 minutes workout: plenty of crunches and torso rotations!
Bad news: this is a very ineffective way to burn the stubborn fat!
- Instead, use this time for a total body workout: full body movements involve abdominals and burn more calories.
- Focus on intensity: add some resistance if needed
- Organize your workout in routines (or supersets) with 2 or 3 exercises: do them without rest (or take it very short), then take a rest between supersets (still short, can be between 30 and 60 seconds).

Following these 3 keys for your workouts will involve both muscular and cardiovascular systems: this is the most effective way to burn more calories (and fat) in a short amount of time.
And, by the way, you’re going to improve your total conditioning: you will improve strength and endurance for better short and long term health benefits.

Get out of your fat burning zone!

2007-07-20T19:52:00.000+02:00

You probably heard about the fat burning zone.
This is a specific training zone intensity: into this zone, the metabolism burns more fat to produce energy. The problem with this zone is you train at a low intensity for long duration and in steady state.
The fat burning zone became popular with the use of heart rate monitors: controlling your heart rate is supposed to train with precision and get faster results.

Well, I know people who worked out for years without any good results!
What was going on?

When you train in your supposed fat burning zone, you have to train inside a specific heart rate zone: the range is usually between 120-150 according to your age and fitness level. People use also a percentage of the maximum heat rate to determine the zone: they take the classic formula 220 minus the age to get the maximum heart rate; then, use the range of 60-75% of this value.
The main problems are everyone is different and we know now that long duration cardio workout have very limited benefits.
To get the best benefits in terms of health and fat burning, you have to speed up and go higher in intensity with shorter durations: interval training is the top method you’ll need to apply.

If you use a heart rate monitor, don’t bother with heart rate zones, just check how fast your heart rate goes up and goes down, listen your body and feelings, use common sense and train with progressive intensities. You’ll get results in fat burning in a fraction of the time needed in the former method, except if you love to train for the marathon, but this is another story…

Get into the right mindset!

2007-07-19T19:54:00.000+02:00

It is sometimes tough to start a workout or simply be consistent. I talked about the importance of setting up a routine: you need exactly to know what to do. Now it is as much important to get the right mindset: you can have the best exercise program ever designed for you, you can have a million dollars equipment, but if you don’t have some “fire”, it’s going to do nothing for you!

You need a purpose: decide on a specific goal and get the motivation. If you don’t know why you train, it’s going to be difficult to be successful.
You need to plan in advance, like an athlete does: prepare your workout in your mind, visualize yourself performing: you can do that when you warm up; focus on your feelings, feel your joints, your muscles; focus on your breath, and go ahead: get your program done, be enthusiastic.
Keep in mind all the positive rewards you get: better health, stress control, better body shape, more energy, better recuperation, mental strength and self confidence.

Always control your mindset when you start your workout: it’s going to be easier and more productive. Have fun!

Set up a workout routine!

2007-07-18T19:24:00.000+02:00

All of us know it’s often difficult to stay consistent on a physical program: heavy business schedule, traveling, family…and fatigue!
Here comes the importance to set up a routine to be sure to not miss your workout. I strongly believe it’s possible to be very effective if you apply these strategic components in your routine:

- Decide a time frame you’ll start your workout everyday, and stick with it.
- Decide where, you can decide 2 options according to your time available: the gym or at home.
- Design a simple program you can jump on it: bodyweight exercises are ideal, because easy to implement and safe.
- Choose just 3 or 4 exercises in your routine, keep it simple, focus on it and become an expert in this routine in a matter of a few weeks. Then you can change.
- Set up the minimum duration of your routine: even for a special day (very busy or tired), you can do it. Even if it lasts just a few minutes, it’s better than nothing. Of course set up also your full routine with the number of sets and reps and try to do it at least 3 times a week.

Having his own specific routine is a powerful habit. Personally, when I don’t train, I don’t feel good, I need it! In fact I do it everyday, sometimes early in the morning, sometimes in the evening: the durations vary a lot, the average being 20 minutes. Sometimes twice a day.
Set up your routine today and be consistent, have a good workout!

Is there a best time for your workout?

2007-07-17T19:24:00.000+02:00

Definitely yes, but all depends of your goal.

Physiology tells us that the peak time for performance is early evening: in the big sport events, world records are often broken at this time. This is the time the body temperature is at the highest, so the metabolism works very effectively.

If you want to get the most of your workout, strength or interval training, you’ll be able to train with more intensity.

But a early morning workout has also a few advantages: for an athlete, it allows to get a sufficient recovery before to train later in the day.
If you train for fat loss, it’s effective to do a cardiovascular workout early in the morning on a empty stomach: the blood glucose is low so your metabolism will use more fat for energy. When I have a fighter in need to lose some weight, this is the strategy I choose; it has been always very effective.

The morning workout is also very beneficial to jump start your day: it gives you a lot of energy. When I train early, I’m always more productive, I have a better quality of concentration, my mind is clearer. It speeds up the metabolism for the day. This workout doesn’t need to be long and very intense: it can be a few sets of calisthenics along with deep breathing and can last 5 or 10 minutes.
If you are in a good athletic shape, it can be more intense: you can do some interval training or a few challenging exercises to boost your body and mind.

Whatever your goal is, you have to program your workout; I like to do it first thing in the morning for the nice flow of energy it gives to me; this is also a good strategy to get it done for sure!

Focus on conditioning for fat loss!

2007-07-16T19:03:00.000+02:00

The biggest mistake we can do for fat loss is just focusing on fat loss!

Let’s me tell you a story: it was a few years ago. A professional kick boxer called me for helping him to get ready for his upcoming fight: the WKC World Championship. The event was in Agadir, on the Atlantic coast of Morocco.
We decided to set up the training camp over there, so he can get very well acclimated to the heat of August.
We had a 6 weeks training camp. 6 weeks is a good duration and I know by experience it’s possible to get in top shape in this amount of time.

But he did not tell me everything before he arrived: he was out of shape and close to 40 pounds over his official fighting weight!

6 weeks and 40 pounds to lose!!! Well, what a gift!

It was a tough training camp and he was able to make the weight! But we focused mainly on conditioning (and strength), because when you have to lose a lot of weight very quickly, you become very weak. For a fighter, it doesn’t work: too much risk are involved in the ring.

It’s why my strategy was about conditioning: when you get in a terrific shape, you lose fat faster. Cardiovascular conditioning (interval training and speed), strength training for power, along with a precise nutrition speed up your metabolism and increase your stamina.
Not easy in this case… the fighter got 3 different workouts a day!

You probably don’t want to train 3 times a day, but if you need to lose some weight, start to focus on your conditioning; get in a terrific shape. Do it progressively but be persistent and your stubborn fat will disappear for good. Just focus on your conditioning!

Resources: Programs for losing weight you can do!
Fast Weight Loss For Men
Fast Weight Loss For Women

Is Housework Real Exercise?

2007-07-14T18:44:00.000+02:00

I just read the last Ryan Lee email newsletter: he’s talking about some people, most who are out of shape or overweight people, believing that housework is a kind of exercise. And doing so on a regular basis, they think they could get some results, lose fat and get in better shape.

People believe all kind of things and I cannot agree more with Ryan when he urges that housework cannot replace a real physical activity.

Housework is an activity, a little harder than watching the TV, but let’s be serious, it’s not physically demanding enough for getting in shape! Activity doesn’t mean physical activity!
So these people never see any results, they stay where they are with all the health consequences over the years.

They need to act, and they get two choices:
- Stop to use the car, or at least reduce it; start to walk more, or get a bicycle. Stop to take the elevator. They have to move more their body on a daily basis as people did in their life 100 years ago!
- Or engage in some real exercise programs: start easy, just a few minutes, use body weight exercises. An exercise program is always progressive in terms of duration and intensity.

Bottom line: there is no quick fix, it’s just about life habits and life style, and the rewards can be great on the long run…better body, better health, better feelings…

Check Ryan Lee excellent resources:
Fast Weight Loss For Men
Fast Weight Loss For Women

Abs training or core training?

2007-07-13T22:29:00.000+02:00

Core training has become the secret weapon for many trainers the last few years!

All the fitness industry jumped on this trend, making some kind of “revolution”!

I remember when I was a kid, nobody was talking about core training.
Why?

Very simple: most of the exercises for strength and conditioning were compound exercises; it means the exercises were real movements and not isolated movements. The muscles worked all together and the core of the body was always fully engaged to maintain control and stability.

Core training is not a revolution, it has been always part of the old school training.
But it has been forgotten for a while; and today many people continue to forget some essentials: they train the abs, so they think they train the core!
Well, they train only one part of the core: the core muscles are the abs, the low back muscles, all the deep muscles of the pelvis and the spine.
You cannot isolate these muscles, they are trained with full movements.

If you train your abs, do not forget some low back exercises: I highly recommend this one, the reverse hyper with a stability ball (but you can do it on a solid table).; you work all the muscles of the posterior chain, this is a critical complement to abdominal training.

If you like old school training, visit the new website of John Wood: Old Time Strongman. I met John last year in Tampa at a Matt Furey seminar, and I tell you, you may learn a lot about these lost techniques!

Here some others excellent resources:
Bullet-Proof Abs
Healthy Back Workouts

The myth of lower abs!

2007-07-12T19:54:00.000+02:00

Fact # 1: Many people believe that working specifically the lower abs will reduce the body fat of the waistline!
To be able to burn body fat, you need to engaged in full body exercises, both muscular and cardiovascular.
Training in circuit is an effective way: choose 3 exercises, 1 lower body, 1 upper body, 1 abs. Do the 3 exercises in a super set with 10 to 15 reps of each exercise. Do several supersets with some rest between. You can do an excellent workout in 15 minutes.

Fact # 2: lower abs and upper abs are not different muscles, this is the same muscle; what will be different will be the exercise: the lower fibers will work first when hips and legs start the movement; the upper fibers will activate first when the torso start the movement.
When you work the abs, alternate one “upper abs” exercise with one “lower abs”.
A good alternative is the full crunch: you raise both legs and upper body in the same time.
Anyway, your full abs will work, just be sure to grab the right exercise, work with a good intensity and use a good range of motion.

Abs: quit your comfort zone!

2007-07-11T18:59:00.000+02:00

In fitness, abdominal training is one of the most read topics on internet and in magazines. Abdominal fitness equipment are selling like hot cakes…
Why more and more people are out of shape?

Simple: those who read just read! They don’t take action, they are too lazy; they want the information, then they are happy, and tell to themselves: “excellent, this time I got it! I start tomorrow!”
They never start!

Same thing for people purchasing the abdominal “gadget” equipment: they buy it because the gadget is supposed to give better and faster results!
In your dreams!
The worthless piece of equipment ends very quickly in a closet and never goes out again!
The truth is people don’t want to quit their comfort zone! They want to go easy, they want to stay secure: but I think doing nothing or doing worthless exercises is not so secure for your body and your health.

Here an exercise I teach in my bootcamps: your abs work for your entire body and in synergy with others muscles. You build strong abs able to work for real movements:

Start with your legs straight; go down while tensing your entire body: abs, legs, buttocks, then raise your legs, raise your hips using the momentum and roll. This exercise will break your comfort zone, so stay in control and do only a few reps per set to keep the perfect form.

Boost your energy with a short workout!

2007-07-10T18:53:00.000+02:00

A short workout may have different purposes:

- It can help to wake you up in the morning: this workout has to be easy, use calisthenics, stretch and breath. It can be ultra short but will be always very positive for boosting your energy. Make it a habit.

- It’s a perfect break for hard working people: from a 3 minutes easy stretch and calisthenics routine to a 15 minutes workout with a few intense exercises, you’re going to elevate your energy level and mental focus.

- Erase the stress accumulated during the day: when you get home, do your workout, this has to be your priority. Once again it’s not necessary to go very hard, but once you got a good warm up, we feel the energy coming up: it happens to me all the time when I train late: I have to push myself first and, after a few minutes, I am able to do some very intense sets with amazing feelings!

Always, plan your workout in advance in your schedule and program what exercise you have to do, how many reps, how many sets. Set up the minimum to be done and, once attained, do a little more…just for the pleasure!

Shorten your workouts and boost your metabolism!

2007-07-09T18:05:00.000+02:00

Short workouts can be a terrific natural booster for your metabolism.

I hear very often people talking about a slow metabolism and being the cause for poor results. For sure, some people have better genetics than others: fast metabolism means no weight gain, a low body fat and the possibility to eat whatever they want.
But metabolism may change over the years according to your lifestyle: poor nutrition and lack of exercise are the worst habits, slowing down your metabolism and putting at risk your health.

Short workouts may be your solution: it’s easier to be consistent if each session is short, so you are able to build a daily exercise habit: it’s THE key for results.

Now, if you have only 15 minutes to exercise, you have to optimize your time for getting the most of your session.
The main component of your session is intensity: shorter workout, yes, but harder workout! If you don’t follow this rule, be ready to lose your time and be disappointed!

Always increase the intensity progressively and keep record: how many reps or sets for a given time, or what record time for a precise routine to be done.
Of course, be smart: listen your body and focus on your form and muscular work, then on your recuperation.
By increasing the intensity, you’ll boost your metabolism and you’ll burn more calories.

What exercise for shorter workouts?

2007-07-07T19:52:00.000+02:00

If you want to be time efficient and get the best from your workout, you need to choose the right exercises.
A full body workout will always be more effective for increasing your conditioning and speed up your metabolism. I just came back from my 15 minutes workout, here what I did:

50 Hindu squats, following immediately by 30 pushups, 8 pull ups and 10 reps of active deep breathing exercise. The entire superset last about 3 minutes; I took 1 minute recovery and did 4 rounds like this.
Believe me, it’s a complete workout, the total body has been engaged, large muscle groups, heart and lungs.
No need to go to the gym, you can do it anywhere.

I am always surprised by some excuses people may find! Sorry but the factor time is not a major excuse anymore, anybody can take 15 minutes (it can be even less!) from a crazy schedule: it will be a very smart move for helping to resource body and mind for vitality and positive energy.
Take yourself in charge with a few bodyweight exercises, keep it simple and do it everyday! It’s not so difficult…

Are shorter workouts the solution?

2007-07-06T19:52:00.000+02:00

Shorter workouts are definitely a smart solution in our busy world. But are they more effective to get the results you want? Here is the problem and that’s depends of your goal and present physical condition.

Here are a few situations shorter workouts will be your best bet:

- You are a complete beginner and out of shape: just starting with short sessions will be easier to keep going on the long run; studies have shown also that it’s far more effective to train with several sessions spread out during the week than train 2 times in long sessions.

- You have a very busy schedule: implementing short sessions will be easier to fit in your day; just get the discipline.

- You are already in good shape and want to maintain your level: shorten your workouts but try to increase the intensity. It will be effective for cardiovascular conditioning as well as strength.

- Stressed people: burn out is a real danger. Manage in your schedule short workout to decrease mental and muscular tensions.

- Lazy people or people with a very low energy level: very short duration of exercise will have great benefits, energy levels may increase quickly with regular exercise sessions, even if they last a few minutes!

Short workouts on a very regular basis can build long term habits. Of course you’ll need some discipline but the rewards will be great over the years, in term of rejuvenation and health!

Work your abs for rotational strength

2007-07-05T18:42:00.000+02:00

In sports, all athletes need functional and strong abs: the best way to get it is to train the abs in rotation. Obliques are powerful and essential muscles involved in all rotational movements and they always work in perfect synergy with the abs.

The obliques have also a very important role in stabilization of the core, so the transmission of forces are more effective between the upper and lower body.

Boxers get their knock out punch with a strong, powerful and explosive body rotation starting from the legs. The synchronization has to be perfect and abs and obliques are the critical link to express power.
In the training programs of the boxers I train, I always include the cable woodchop: you rotate and flex your torso, working big time abs and obliques; don’t pull the cable with the arms, use your core to generate the movement.

For a boxer it is essential to do some core exercises in standing position; I strongly recommended it to my listeners a few days ago in my last bootcamp seminar:

“you have to learn how to use your abs in a standing position, in boxing you stand up in front of your opponent, when you are on the canvas, you are in trouble…!”

The message has been caught up, they will now switch the crunches to cable woodchop!
If you do not have a pulley machine, get a resistance cable and do your exercise anywhere, home or outdoor! You are now ready to get the abs like a boxer!

More serious resources for abdominal training:
Abs like stone: abdominal workouts
Bullet-proof Abs

For fitness: Firm and flatten your abs

A quick exercise routine for computer worker

2007-07-04T17:50:00.000+02:00

More and more people today have to use a computer for work and business; it can be at the office, at home or during traveling.
If you spend several hours per day in front of your computer, I am sure you feel sometimes out of energy and focus deficient. It happens to everybody and it’s better to find a solution if you want to keep up your productivity and creativity.

Here a quick exercise routine you should do every 2 hours; you can do it sitting on your chair but I strongly recommend to stand up.

Start to focus on your breathing and follow the following pattern for 1 or 2 minutes: breath in for a count of 3, hold for 3 seconds, then breath out for a count of 6.
Flex, then extend your neck for 8 reps, then circle your neck in both ways for 8 reps.
Rotate your shoulders forwards, then backwards for 8 reps.
Extend your arms above your head and stretch for a few seconds to get “taller”.

And you’re done and ready to get back to your business with better feeling and focus. Do not forget: the body has been designed to move, therefore respect it, give him what he needs…

Here are an excellent resource for more energy: check it out!
John DuCane’s Qigong Recharge

Conditioning for motocross racer

2007-07-03T17:36:00.000+02:00

A recent reader, who is a motocross racer, posted a comment the last day and talk about how physically demanding motocross is. I agree 100% and I know it:
A few years ago I was in charge for the physical conditioning of a motocross racer: Sebastien Tortelli.
Seb has been one of the very talented pilots for the last years; he raced in supercross and motocross events, finishing always in the 5-6 best pilots.
A motocross racer has to be in a perfect shape and total conditioning. The physical demands are huge, muscular and cardiovascular. On the bike, the body is 100% engaged from head to toes; in a 20 minutes race the average heart rate was 185, sometimes going up to 200!
For a pilot, a perfect conditioning allows a high capacity of extreme focus during the race: all the pilots are very fast and a very little mistake due to a lack of concentration for 1/10 of second and you lose the race!

Seb followed a complete conditioning and strength program: upper body strength, core and legs, interval training through running and bicycle, sprints…and of course many laps on his bike…

Get fit with just your bodyweight!

2007-07-02T17:37:00.000+02:00

You could get super fit in record time with these simple routines!

I just returned from a bootcamp-seminar in Belgium. I coached a group about physical fitness and conditioning, most of the participants were boxers of different levels, from the guy out of shape to a few amateurs and professionals.

One important topic I developed was about to get in the best shape possible without any hi-tech equipment and gadgets.
I told to them they got the most amazing machine and it was up to them to use it for great results: their own body!
It’s amazing what it’s possible to do with his own bodyweight: it can be very easy, it can be very challenging. There is something for everyone!

The first routine was the following:
Sprint for 6-8 seconds, 10 push ups, 30 seconds of shadow boxing.

The second routine: 5 push ups, 6 seconds sprints, 20 hindu squats, 30 seconds of shadow boxing.

Each routine has to be repeated 3 to 5 times.

In these simple routines, you work everything for a total body conditioning: legs, upper body, lung power. You may burn a lot of calories.

If you are a beginner, sprint at 80%, do twice the first routine, then recover for 1 or 2 minutes. Repeat for 2 or 3 sets. Get a good warm up before. Do this workout 3 times a week and you will be on the fast track for fitness, guarantee!

A total body core exercise

2007-06-29T16:48:00.000+02:00

How to keep strength without any equipment? There is a complete exercise you can do with only your bodyweight. You’ll work strength in the upper body along with your entire core: the one arm push up.

This exercise need a good inter muscular coordination because your total body has to be in perfect alignment: it means you don’t use only your arm but all the core muscles to maintain the body under full tension; by this way, the movement is more effective and you develop more strength.
This exercise is not easy but you can do it elevated: spread out your legs for balance, grip your hand on the support, make a fist with the other hand in your back, contract your abs, your butt, all your body; inhale and hold while doing your rep and exhale at the end; keep your body tensed all time. All the muscles work in synergy and this exercise is far more effective than doing your pecs on a machine.
My advice, go for it without hesitation!

To learn everything and become an expert, take a look at the book of Pavel Tsatsouline: The Naked Warrior.