fitspo

Super Secret Fat-loss Jutsu

Stardate: 4th June, 2018.

Hi.

I have a secret: a powerful fat-loss secret.

I first discovered it on a journey of cognitive expansion, whilst trekking through the gullies of St. George… dodging the kamikaze attacks of weaponised sandflies… cat-crawling, and clawing my way towards emotive freedom.

Belly scraping alongst the coarse crab grass, I noticed my vibratory resonance expanding.  Out of sorts, but evolving… sweat pouring. 15 minutes of unfamiliar movement felt like:

 

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Gully Movements. Photo by Kerry MacMaster Photography.

 

…War.

Which brings me to that secret I mentioned earlier.

It isn’t exciting.

It isn’t anything that anyone really wants to hear [- as the average dieter *really* hopes that there is a.) a magic regimen/pill/movement, and b.) it’ll be both easy and accessible].

But… it’s real.
Believe me.

My #fatLossSecret?

“Get rid of it!”

Get rid of what?

Comfort.

Stop doing exercises that you’re comfortable with.

“No… Seriously… WTF are you talking about man?”

If an exercise makes you feel silly (- due to your lack of coordination etc), you should make it a mainstay until you get moderately good at it.

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Then.. Get rid of it.

If an exercise makes you feel winded ( – due to your lack of conditioning – ), include it at generally every fat-loss workout… until you get moderately conditioned at it.

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Then… Get rid of it.

Each movement that you believe you “can’t” do (– not due to an actual physiological reason… but because you “hate it”, or don’t excel at it – ) should be included because it will challenge the body more, metabolically, than any exercise in your comfort zone.

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Being inefficient at a movement pattern means more calories get burnt whilst trying to execute it.

And more calories burnt means, potentially, more fat loss.

And that’s kinda why most of us workout.

Please note:
If you’re purely a strength athlete, disregard the above. You actually need to get good at specific lifts and movement patterns. Same with competitive sportsmen. Disregard.

The rest of us though?

Fuck it.

Let’s be silly together.

Off to the gully.

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…grudgingly.

Bless.

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net/forum

 

p.s. things to try:

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Your name: The Workout

Stardate: 12th March, 2016

Hey all!

So… of late, many of my friends and clients have been inboxing me with a particular workout concept.

It’s called the ‘Your Name’ workout… where, as the title would suggest, the make-up of your name determines your workouts: really, each letter corresponds to an exercise and rep range.

There are many variations of it. And, I’ve been avoiding each one LIKE THE PLAGUE! (Lol)

Today, I decided to stop being a punk. I stepped in headfirst. Here’s the version i tried:

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I’ll be honest… Even after I spelled out my full name, middle name inclusive, it was a bit too easy. So, I tweaked it.

Here’s how it went!

“Your Full Name” Circuit:

1st round:
  • Frog burpees: 20 reps
  • 20 crunches
  • 20 reverse lunges
  • 60 second plank
  • 60 second wall sit
  • 12 plyometric lunges
Comments: The frog burpees were extra work I added in there to make the first round of movement a bit harder. A moderate warm-up. Not bad! Everything’s feeling pretty darn good. I’m not feeling those two leg-dominant workouts I did yesterday at all!

2nd round:

  • Full Burpee (with push-up): 10 reps
  • Weighted arm circles: 10 lb kettlebells x 20 reps
  • 15 push-ups
  • 50 jumping jacks
  • 60 second plank
  • 25 push-ups
Comments: So… I added weight to the arm circles, and added full burpees on the top end. Jesus Christ. My lungs! Am I supposed to be winded? Maybe I’m supposed to rest between exercises, instead of switching between them immediately, like a madman.
Maybe…
Hell, there’s only one round left.
“Maybe” be damned! I’ve got this!

3rd round:
  • Plyometric squats: 10 reps
  • 30 bicycle crunches
  • 30 tricep dips
  • 1 minute full plank
  • 1 minute forearm plank
  • 10 push-ups
  • 20 ass-to-calves squats x 135 lbs
  • 60 second wall sit
  • 60 second plank

Comments: Ok. Maybe I was a bit ambitious here. I feel like DEATH warmed over. To the challenge, I added plyometric squats, triple the number of dips, and also tossed on a 135 lb barbell for the squats. In my head, I was thinking ‘this won’t be so bad. I squat WAY more than this. Everything else will be pretty straight-forward’.

Clearly, I have no idea what ‘easy’ or ‘straight-forward’ actually mean however.
Did I mention lying on the floor curled up so tight, that I started to fade in to the carpet?
Holy crap!!!
Now… by this time, I’d completed my workout allotment. I’d knocked off my entire name, PLUS extra stuff. A rational-thinking person would have said ‘excellent. I’m proud of me. Time to leave here, to get that smoothie I’ve earned.’
But, like I said: I’m pretty silly.

Enter – the 4th round:

  • 8 ass-to-calves barbell squats with 185 lbs
  • 8 Bodyweight plyometric squats
  • 8 full burpee with push-up
  • 16 quadruped hip extensions (ie 8 reps per side)
and… for Extra credit:
Barbell standing overhead press: 3 sets: 115 lbs x 10 reps each.

My face at the end:
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My thoughts?
Let’s see:

The ‘your name’ workout can be a pretty solid fat-loss/conditioning workout… for both the beginner and intermediate trainee. Well… for the beginner moreso. For the intermediate and up, I’d suggest tweaking it in ways similar to what I did. i.e. Throw in at least one serious strength movement during each round (aside from the warm-up sets).

Additionally, the temptation here would be to half-ass it through the movements.

Don’t.

I know, I know: “It’s hard. I want to get through it as quickly as possible.” – #BlaBlabla

Just don’t.
Injury, with routines like these, is *very* common… particularly when fatigue sets in, as it invariably will. Focus on the quality of movement. Focus on being VERY explosive and landing safely/gently on each rep.

Cover those bases, and you’re on your way!

(Did I mention how fried I was? Holy Crap! and I still have a bootcamp to teach this evening!!!)

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net