You pick a barbell off the floor and put it back down for a pre-agreed number of sets and repetitions. Holding the bar with a grip shoulder-width apart keep your arms straight and hanging just outside your legs.
The key is finding the right weight, sets and repetitions to use and battle gravity with. This can of course vary depending on many factors — and should be continually varied to subject the body to new training stimuli — but research published in the Journal of Strength & Conditioning Research found a, “3 sets × 10 repetitions at 75 per cent 1 repetition maximum” training protocol triggered a significant spike in testosterone levels.
Boosting testosterone has been shown to help with everything from more muscle mass to greater fat loss. To do this you must fully engage — and train — the latissimus Doris muscle.
For those that didn't show up to that biology lesson, the latissimus Doris is the large muscle on your back that you use during most pulling movements. Which is why understanding hand placement during the tried and tested pull-up is crucially important.
Take the research from the Department of Kinesiology at Pennsylvania State University for example. Scientists still don't know exactly why we hold fat in different areas of our bodies.
It's this kind of biological ambiguity that continues to baffle biologists. British Medical Journal — is where we hold the fat has serious health implications.
With waist, back and hip fat being linked to everything from heart disease to premature death. Therefore, for health reasons alone make sure your gym routine has at least some emphasis on fat loss if you're carrying a little extra timber around those areas.
There are hundreds of practical training protocols to use, but one of the easiest and most effective is H.I.I.T (High Intensity Interval Training) using a rowing machine as your weapon of choice. Warm up for 5 minutes and then work at a fast pace (75 per cent+ of your maximum heart rate) for 20 to 40 seconds, followed by a period of low intensity training or complete rest which lasts 20 to 120 seconds.
All because the International Journal of Obesity found the intense, short nature of interval training to be a better alternative to burning fat than spending hours slowly and steadily wishing your way leaner on the treadmill. This article does a great job of detailing eating for fat loss, but essentially, understand that certain dietary evils could be causing you to store fat in all the wrong places.
One of the worst culprits being high-fructose corn syrup which accounts for as much as 40 per cent of caloric sweeteners used in the United States and has since expanded over the pond to plague us too. According to research from the Journal of Pharmacology Biochemistry and Behavior high-fructose corn syrup is, “Accompanied by an increase in adipose fat, notably in the abdominal region.”
For this reason alone, avoid those highly processed sugary treats and instead opt for healthier snack options. 5 minute warm-up 30 seconds (Fast paced, 75 per cent or more maximum heart rate) 60 seconds active rest (gentle rowing, 50-60 per cent of maximum heart rate)
“If you have a high metabolism, you’ve got to find things you like to eat with higher calories that are still reasonably healthy. I mean stuff like fat, not chocolate and sweets as that will bring you up and down.
Start using your legs, squats, dead lifts, big movements in the gym, because you actually release natural growth hormones which promotes testosterone that promotes muscle. Sumo wrestlers are the best for putting on weight because they eat consistently all the time.
Keep it on the side of your bed, wake up, drink it, then go back to sleep.” But if you’re into your training already then you should do what a lot of people don’t do, which is go real heavy, and then you can probably do about four or five sets.
It's all about intensity using a maximum amount of energy in a short space of time, then having a big rest and then doing it again and again and again. You should feel as much pain as you can tolerate so long as it’s not a joint cracking or a bone breaking.”
It's sugar that’s the worst, I’ve been telling people this for about ten years. Carbs are the best to eat when you're training as it recuperates the muscles, as are protein shakes.”
It could be anything, you could be like, “right I’m going to do some modelling, so I’ve got six months to get ready.” Most people look at personal trainers and think “they look in great shape I want to look like them.”
You can do training sessions that aren't necessarily five or six hours — they can be twenty minutes or something, but they have to be really intense. If you want that person to be as thin and as strong as possible, I would throw in some big man-training, gym-based possibly, twice a week, so big heavy movements, squats, dead lifts and presses above the head.
It doesn’t have to be crazy steep but quite steep, and then do a ten-second sprint, then walk, then a ten-second sprint, then walk. I’ll do a warm up of whatever the sport is, whether its cycling or swimming.
It doesn’t matter how long you spend on that ab curl machine, if you’re consuming more calories than you burn off in a day (a caloric surplus) then you will struggle to shed the weight. Fat deposits around your body don’t function in a way that allows them to be burned off by single, isolation exercises.
Typically, you’re predisposed to store fat in particular parts of your body due to the molecular make-up of your hormones. In addition to fixing your diet, there is a simple training solution that does yield results: high-intensity exercise.
This process can take up to 24-36 hours when you’re still churning through calories and metabolizing fat deposits on your bingo wings, gut, candles or love handles as fuel. Repeat this often process enough — and keep your diet in check — and that extra bit of bulge will melt away.
The beauty of this is that once you’ve ditched that spare tire, you’ll have a robust, functional set of abs on show. Descend until your elbows touch the inside of your knees, then put your weight through your heels as you stand back up.
Hold the kettle bell in a rack position and then press it overhead, keeping the bell resting against your forearm. Holding the kettle bell by the handle, bell up, rotate it around your head with bent elbows for the maximum possible range of motion.
As you lower, hinge at the hips by pushing your glutes back and keeping your knees as straight as you can. When you feel a stretch in your hamstrings, drive your hips forward so the kettle bell rises to head height.
It’s not the high cost of box membership that’s keeping these athletes from covering up, but an overwhelming urge to show off their hard-earned, well-defined abs (and arms, and backs, and shoulders…). Rather than performing endless rounds of crunches, Crossfires focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts.
To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well. The 10 workouts below are intended to be used as metabolic conditioning “finishers” at the end of your lifting sessions.
Prowler / sled push (20 meters)Box jumps (10)Plank shoulder touches (20) Load up the sled or prowler with enough weight to make it challenging but light enough that you can move fast!
For the plank shoulder touches, try to keep a braced core and limit the movement in your hips as much as possible. Using only your core, rock slightly back and forth, not allowing arms or legs to touch the floor.
Kettle bell clean & press (8 per side)Dips (10)Weighted plank hold (30 seconds) Bench dips are a good substitute if you don’t have access to bars or rings.
For the sumo dead lift high pull, take a wide stance, drive your feet into the floor and squeeze your glutes as you pull the bell off the floor and draw your elbows up high, raising the bell to chin height. Squat down, grip the dumbbells (keeping them on the floor) and step or hop your feet back into plank position.
Step or hop feet back towards hands, perform a squat clean thruster. *To perform the racked alternating lunges, hold two kettle bells of equal weight at shoulder height, handles touching.
My dog still loves to play with outside mainly in our backyard lake. My cocker spaniel had the top /black/handle chewed off within minutes.
Cute idea but needs to be a stronger material for super chewer. It’s been over a week, and she hasn’t chewed through it at all.
She loves to throw it to herself, and play fetch too. Surprisingly this one is holding up well, and he loves to use the handle to run around with it or throw it around.
This is arguably my pup's favorite toy, but sadly the black part of the handle is not strong enough. The blue part of the kettle bell holds up well, but he rips the handle off almost immediately (he's gone through two).
I may try cutting the handle off and letting him have the toy, but it didn't last as a complete kettle bell.