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Dr Andrew Weil’ 4/7/8 breathing method. Read this. Zoom in. In fact, do a screen grab THEN zoom in on your phone. This page gives the details straight from the source. Use it. I hope it helps. I use it regularly. #bssbbooks #drandrewweil #478breathing #austinpersonaltrainer #austinpersonaltraining #stressmanagement #relaxationtechniques #blueskystrongbox
Ideas for a better warmup:
THE “Old” WARMUP (5-15min): Most people just hop on a treadmill or stationary bike for anywhere from 5-20 minutes to “warmup”. This works but it’s most likely not as effective as other options. Guys who plan on lifting “heavy” weights often ONLY warmup by doing light warmup-sets of their chosen exercise(s) for the day. Again, this also works but considering the fact that most of us know we need more stretching in our lives, including at least a few simple stretches in the warmup might be more optimal. Often guys are also scared to stretch before they lift because, “rumor has it”, you won’t get as big and strong. While it may be true that doing a marathon stretching session before lifting might be counterproductive for some, including other “types” of stretching has proven to actually increase strength & performance when done correctly. Lastly, some folks do their “cardio” first before lifting “weights”, i would assume in hopes of losing some unwanted body fat. Again, this is probably not the best idea UNLESS you are primarily seeking to increase your endurance for a specific event, competition or occupation. But for everyone else, i don’t recommend it. Ever, really. Normally, too much “cardio” before “lifting weights” interferes with… you guessed it, the weights. (And just to clarify, “weights”, “lifting”, “lifting weights” “strength machines”, “strength training”, “resistance training”, “body weight training”, “calisthenics”, “hard yoga”, “hard pilates”, etc are ALL basically the same thing!) “The primary purpose of resistance training is to get stronger, and for some, also build muscle. Both these things can also indirectly aid with fat loss. But keep in mind, getting stronger and building muscle both require INTENSITY to get the desired results. So don’t empty your fuel tank too early by doing too much in the warmup. If your goal is fat-loss, getting stronger or packing on more muscle, try including a short, intense 10-minute “interval session” after “weights” (aka “a finisher”). I’d also recommend doing your longer “cardio” workouts or group classes on another day, all by themselves, if you have the time available.
THE “New” WARMUP (5-10) So here we go. Here are some new things to try as your “warmup”. First and foremost, correct breathing is essential and often overlooked. This means breathing deeply from your diaphragm, through your nose. Keep this in mind as you warmup and proceed to the rest of your workout. I often tell people to do all movements at a pace that allows you sync your breathing with each repeat of that movement. Start your warmup by massaging some of the major muscles regions (back, legs, hips, calves) with a Foam Roller. (This is what most professional athletes do.)Most gyms have them. Walmart, Target, Amazon, etc all sell them for $30 or less). Then do a few safe Dynamic Stretches (aka “moving stretches”). Google this. Then perform a few easy body-weight warmup movements, focusing on stabilizing your spine and moving your many joints about (especially the hip & arm sockets). To summarize, you could very quickly Foam Roll 2-3 major areas of your body, do 2-3 full body stretches and 2-3 major body-weight movements (easy pushups, easy pulling & easy squatting), and be done in less than 10 minutes. You could even include 1-2 “core” exercises near the end or even devote some of the time to practice a new exercise (with no weight or a light weight) that maybe needs some practice. If you really want to hit everything, perform all the primitive movement patterns every time you warmup. (Check out any of Mark Verstegen’s Books). Research all this stuff! Educate yourself. It’s free. Keep things simple. Many things could work. Just keep this in mind, the purpose of a “warmup” is to get you prepared/ramped-up for the harder work ahead, not beat you done prematurely. The key is always to maximize your time, this should include not wasting any precious time doing useless sh*t during a warmup. You may want extend your warmup longer if you are sore or dealing with an injury, have specific “corrective exercises” you know you need to include, it’s really cold outside or you just woke up. We all know we need to stretch more, etc. Include these type things in your warmup and you can always get a lot done in each session, regardless of time. Density is the key.
p.s. Keep things simple. Always. I know i mentioned a lot of things, and that was just the silly warmup. lol. The reality is that the details of exercise and programming can easily start to bog any mind down. So don’t let it. Start by including just one new thing next time your workout. Build on that over time. The point is to move more, move better. There will probably never be a “perfect” way. And while some will waste time searching tirelessly for that, you should be out there getting work done. Time is of the essence. Ask for help if you need it. Work hard. Play hard. Enjoy.
I’m back finally… New Free Weekly Health&Fitness Tipz! This week i get back to my little series “Things You Should Probably Know”. I run down a list of about 10 quick things that you might not be aware of. Things like how to not damage your spine during early morning workouts, “muscle confusion”, fad diets, muscles pain, supplements etc. Many of you might already be aware of some of this stuff. But if not, please spread the word. I encourage everyone to educate yourselves as much as you can.Te health & fitness industries thrive on keeping us stupid. It’s time we did something about that.May 1, 2012
December 7th, 2010
(Alwyn Cosgrove:) Here’s a guest article from fat loss expert, Craig Ballantyne:
3 Problems with Fat Burning Workouts
While interval training is better than cardio, “generic” interval training is not as good as *they* make it out to be.
By *they*, I mean the brand new trainers and generic fitness magazines who don’t really know what they are talking about.
In fact, the advice they’ll give you can cause a LOT of problems with your interval training — including the BIG 3 I’m about to share with you…
After all, you’re probably already doing some form of interval training, but what kind of RESULTS are you getting?
Are you truly enjoying your workouts?
And when is the last time you did an interval training workout where you thought ‘wow, that was really fun’?”
Trust me, you CAN have fun, fast, proven, and powerful interval training workouts. I’ll show you how in a second, but first…
The 3 Problems With Interval Training
1) Intervals can stop working if you do the same workout over & over
Yes, you MUST switch up your interval training every 4-6 weeks.
If you continue to do the same interval workout, you’re results will slow down.
So if you’re doing intervals and you’re stuck at a fat loss plateau, then it is time for a new interval workout.
2) Intervals can be dangerous if you don’t know w hat you are doing
Jumping into an advanced interval program on the treadmill or with kettlebells is a bad idea. That’s why you need to start safely.
However, most people don’t realize that even beginners can do interval training if they get a professionally designed program.
Fortunately, there are beginner interval workouts in the new 31 Interval Training Workouts manual and holiday home fat burning workout package.
3) You don’t know what else to do for intervals
Okay, great, now you know that you need to do a different interval program every 4 weeks, but what are you to do?
Well, the great news is that there are dozens and dozens of ways to do intervals. You can do the 30-60 method, Adrenaline intervals, Tabatas, and even aerobic intervals (perfect for runners who want fat loss).
(PLUS, you’re about to discover the power of bodyweight cardio circuit training. A strange name, for sure, but a powerful way to burn fat at home WITHOUT equipment.)
There is absolutely no reason you should ever be bored of interval training or wondering what type of intervals you should do next.
BUT WAIT…One more problem: You don’t have any fancy equipment
Most people think you need a treadmill or bike to do interval workouts, but that can’t be further from the truth.
In the 31 Interval Training Workouts manual, you’ll discover how to do intervals with kettlebells, hill sprints, and even bodyweight exercises (including a NEW bodyweight cardio 5×5 circuit).
In fact, I’ve spent the entire spring of 2010 in my Turbulence Training lab creating the Ultimate Interval Training Guide, featuring over 31 different interval workouts and replacements…
…including NO-equipment bodyweight cardio circuits, kettlebell intervals and “ladders”, hill sprint workouts, and much, much more.
And then I followed that up with more time in the lab to create the “TT Bodyweight Cardio” program, without using any equipment!
I then combined those two programs along with an extra special workout for you to create the COMPLETE Holiday Fat Burning Workout package.
=> Holiday Fat Burning Workout
(But hurry, this offer is only available until Thursday.)
With these workouts you’ll have the exact prescription for fast fat loss from intervals. No more of that generic “get on the treadmill and then go fast and then go slow” advice you get from uneducated members at the gym or at work.
This is the real deal.
You’ll soon be boosting your metabolism with proven, powerful interval training workouts from one of the first trainers to introduce fat loss intervals to the world.
I’ve been using and preaching intervals and bodyweight exercises for over 13 years now, and having trained thousand of clients – in person and online – I know exactly what works.
Fixing intervals to help you lose fat fast,
Craig Ballantyne, CSCS, MS
Men’s Health Contributer