Every autumn, I dedicate my workouts to strength & power.
I set myself a goal, hit the gym and unleash the beast.
This year, my goal was to press 350 lbs overhead.
And, as that stupid grin on my face can attest to, not only did I achieve my goal, I crushed it by pressing 365 lbs overhead. Woo Hoo!
Unfortunately, along with all this superhuman strength comes some superhuman eating and a wee bit of extra body-fat.
As of this morning, I weighed in at 252.2 lbs @ 15.4% body-fat.

Way too p-p-porky for my liking.
So, as I do every winter, I clean up my diet and start a new training program similar to the one I gave to the Healthy Irishman.
The goal being that I drop my body-fat down to 10% without losing much muscle mass.

What is new for this year is that I will be doing this transformation in front of my millions […]

Original post by healthhabits

It’s the heart of the Primal Blueprint: understanding that our lifestyle factors direct influence the expression of our genetic code. While the DNA itself is set, the structure fixed, that’s hardly the end of the story – our story. How we live – even where we live – holds significant sway over the final picture. And by picture I mean, of course, the picture of our genes’ activity: when proteins are produced (and how much), when or whether certain genes are turned on or off. This activity, researchers are increasingly finding, is key in the development – or avoidance – of any number of conditions like Parkinson’s, Alzheimer’s and cancer. Rather than a predetermined formula simply set in motion in the womb, our genes demonstrate a much more complex, nuanced interplay. The sum of all our daily choices and exposures direct our epigenetic signaling and the course laid out by […]

Original post by Mark Sisson

Okay so one of the best parts of our success at Warrior fit Body Solution is the Afterburn Effect of the workouts we do.

So you say what the heck is the Afterburn huh? Well let me tell you…or I should say lets have Joel Marion tell you what it is.

Enjoy this and don’t freak out because you have been wasting your time doing aerobics for years without much results. We will show you how to get those results you are looking for and we Guarantee it!

Now read up,
-Darrin
— —————————————
by Joel Marion

In the last update I talked to you about the massive shortcomings of “slow-go” aerobic exercise for fat loss and began to briefly touch on the benefits of something much more effective – short duration, high intensity exercise.

Simply put, if you are looking for the fastest fat loss results, high intensity exercise is a MUST.

Short duration, high intensity exercise comes in two major forms: metabolic resistance training and interval training. Today, I want to take a DEEP look into the benefits of each.

First up, metabolic resistance training:

As mentioned in my previous post, metabolic resistance training is simply “cardio with weights”, and when speaking of the most effective form of exercise for the fastest possible fat loss, this is it.

A couple of studies to support this that my buddy Alwyn Cosgrove dug up:

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

In this study a 30-minute circuit style metabolic resistance training session was put to the test. The result was a 38 hour increase in metabolism – massive AFTERBURN.

Let’s put this in perspective: Say that you worked out at 8AM on Friday. By way of metabolic resistance training, you’d still be burning calories from that workout while out at the movies on Saturday night.

You want to burn calories by watching Wolverine? Now you can.

Here’s another:

Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

This study showed that those who added metabolic resistance training to a reduced calorie diet burned up to 44% more fat than those who dieted alone.

Don’t get me wrong, diet is the NUMBER ONE component of the fat loss puzzle, but once you’ve got that down, metabolic resistance training can really take your results to a whole new level.

And here’s one more:

Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R.
Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.
J Am Coll Nutr. 1999 Apr;18(2):115-21.

This study compared “slow-go” aerobic exercise to metabolic resistance training and found that the resistance group lost significantly more fat without losing ANY lean muscle even at an extremely low calorie intake (not so for the aerobic group).

In fact, believe it or not, while the aerobic group experienced a decrease in metabolism (and lost muscle), the resistance training group actually increased overall metabolic rate.

THAT’S the power of metabolic resistance training.

Convinced that metabolic resistance training flat out WORKS? Good. Next up, interval training:

Interval training is simply a form of high intensity cardio in which you alternate back and forth between periods of high effort and periods of active recovery.

For example, you may run very hard for a period of one minute and then follow it up with walking for one minute, repeating 8-10 times for a less-than-20-minute workout.

Does it work?

Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

Are you sitting down? If not, take a seat.

You want to know what happened when this research group compared 20 weeks of endurance training vs. 15 weeks of interval training?

While the aerobic/endurance group actually managed to burn more total calories during exercise, the interval training group lost NINE TIMES more body fat. NINE TIMES.

Nine times more fat loss in half the time? The clear choice for fat loss is interval training.

And it all comes down to elevated metabolism after your workout is completed – the afterburn.

Are you experiencing the afterburn?
——————————————
See that is what I am talking about…9 times the fat loss.
If you want a part of it then lets go! Call us up, send an email what ever you have to do to get started…Just get started!

Our 21-Day trial program is getting underway so you better hustle. Click the link and see what I mean.

Get into the Afterburn,
-Darrin

Steve Rhodes
 
 
Today, you woke up a different man or woman. You were no longer going to sit idly by and let things passively happen to you, but you were going to be proactive. You were going to take responsibility for life, and be the man or woman you always wanted to be. That meant that today, you were going to start getting into shape.
There was only one problem. You had some idea about what it took to get in shape, but couldn’t afford to pay for an expensive gym and pool membership as well as a personal trainer. So how could you possibly be able to get in shape?
Look no further for the answer to your question. Here are 10 ways to get in shape on a budget:
1. The playground is your gym. There’s only one piece of equipment that you really need to workout, and that’s the pull […]

Original post by rafael@thefitnessadviser.com (Rafi Bar-Lev)

People are dogmatic. We’re territorial, stubborn, obstinate, and we cling to our ideologies even as accumulating evidence invalidates them. I sometimes wonder whether there’s evolutionary precedent for this apparent character flaw – did stubborn dogmatism confer some benefit to our ancestors? Did our tendency to cling to one another, to shy away from that which opposes or clashes with our current paradigm (whether it be a new tribe with different practices encroaching on your land, or a guy you meet at a cocktail party with completely different political views) make us safer? To a point, yes. Being wary of anything new promotes better survival than a tendency to rush headlong into foolhardy pursuits. There’s certainly that human legacy of fear of the unknown, and it normally manifests as dogmatic belief and cognitive dissonance. That much is obvious to anyone who watches the news or picks up a history book.

But there’s […]

Original post by Mark Sisson

Our new head instructor Chris Stolzman brought with him a ton of videos of his KnuckleUp Fitness’ original instructor master Kazeka Muniz – and we’re very proud to post them here.
The videos will be available free either here or on KnuckleUp OBX YouTube channel.
On the first video, master Kazeka shows a fundamental Brazilian Jiu Jitsu movement called the Grambi Roll:

On the second video, master Muniz demonstrates the famous Mata Leao choke (the rear naked choke):

We sincerely hope you enjoy the videos – they’ll be here for everybody – members and non-members.
If you really like them, leave a comment. We always appreciate the feedback!
See you soon.Similar Posts:

More Brazilian Jiu Jitsu Instructional Videos with Master Kazeka Muniz
New Brazilian Jiu Jitsu Video Series Up By Chris Stolzman & Kazeka
NEW! Exclusive KnuckleUp Brazilian Jiu Jitsu Videos Coming Soon!
KnuckleUp Special Guest: Grappling Master Sean Spangler
Outer Banks King Of The Beach MMA & Wrestling Videos

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Original post by knuckleup

Thanksgiving is only a few days away and in the United States this means one thing: turkey. No other foods seems to dominate a holiday like this large bird and the mind-boggling demand (an estimated 45 million turkeys are eaten for Thanksgiving) has created some unsavory practices amongst turkey producers.
Beginning in the 1960s grocery stores started selling a breed of bigger, plumper turkeys known as Broad-Breasted Whites. This turkey is bred for one main reason: it’s cheap to raise, primarily because it’s genetically modified to grow quickly. Turkey producers can maximize their profits and provide what they think consumers want: birds with more white meat. But the thing is, all that white meat makes a turkey cook and taste different. In fact, it is probably Broad-Breasted Whites (not your mother’s cooking skills) that are to blame for decades of dry, flavorless Thanksgiving turkeys. Even worse than dry meat, the genetic […]

Original post by Worker Bee

As part of our ongoing Primal Blueprint Fitness Video Contest readers Anders, Annika and Rob submitted their interpretation of a Primal Blueprint Sprint Routine (the latest contest theme). They’re in the running for a cash and Primal prize package and have a one in four shot of winning.
If you liked this video be sure to check out other videos Anders has submitted: Bringing Home the Bacon and Primaldelphia.
If you’d like to be featured on Mark’s Daily Apple for a chance to win Primal gear read the Primal Blueprint contest details and submit your video (fitness or recipe), real life Primal story or Primal recipe today!
Get Free Health Tips, Recipes and Workouts Delivered to Your Inbox
Related posts:

Contest Video: Primal Blueprint Bodyweight Exercises
Contest Video: Primal Blueprint Upper Body Workout
Primal Blueprint Fitness: Sprint Routine

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Original post by Mark Sisson