Misc. (344)
Turn your body's circuits ON - naturally
I finished off my workout this morning with a series of dynamic stretches. Nothing at all complicated, just simple, basic stuff that stretch and strengthen the ENTIRE body - and make one feel amazingly alive at the end of it all. Now, I had just finished a HARD workout - but after I finished things off with stretching, I was literally buzzing with energy - good, positive ENERGY - all as a result of my stretches and how good they made me feel.
Folks often talk about runner's high, feeling the "pump" in the arms and so forth - but how many times have you heard someone talk about feeling "on cloud nine" after a series of fantastic stretches? I bet not many - and thats the reason I'm mentioning it in today's email.
One of the stretches I did was to grab my ankles. That's right, just grab my ankles. All you have to do on this one is to lie on your stomach, and bend backwards in that position to grab your ankles with your hands - and HOLD for time (in my case, a minute and 30 seconds). Simple as this one sounds, most folks wouldn't be able to hold this one for more than 20-30 seconds - let alone a minute or more.
Another one I did was the gymnastic bridge - something I've written about before, and something I highly recommend. Talk about turbo charging the entire body through this one stretch - WOW!
And while these two stretches I've just mentioned have you buzzing for the rest of the day, a great add on is that they are also an excellent core/abdominal workout. In fact, I wouldn't be lying if I told you you could get a good core workout from these two exercises alone.
Also note that I did these stretches AFTER my workout - not before. I've written about this before - it's always better to stretch at the end of your workout as opposed to before (which is what the "experts" all tell us). More on that later, and if you missed the post where I talked about it, simply use the search feature on the blog and you'll find it.
Well, my friend, that's it for today - gotta go run some errands now. Be well!
Best regards,
Rahul
PS: I talk about both the stretches I mentioned, and many, many more stretches in Fast and Furious Fitness - grab your copy NOW, and start turbocharging your internal circuitry TODAY!
My thoughts on cardio
Cardiovascular training a.k.a "Cardio". Hey, we've all heard the word. It doesnt matter if we're overweight sitting in the doctor's office, lifting enormously heavy weights while the tubby guy next to you "does time" on the treadmill, or even while getting unwanted advice while your pumping out a good set of pushups.
The term has become so common these days that it's nigh impossible to talk about a fitness program without mentioning cardio specifically. Unless of course your talking about Fast and Furious Fitness - where the emphasis is on staying strong, fit and healthy (and many other things) - but not necessarily "cardio" in itself.
Now, I realize that some people reading this will automatically take this to mean that I'm not much of a one for cardiovascular workouts, not a huge believer in maintaining a low resting pulse rate, etc etc - but that couldn't be further from the truth. I think those are excellent goals, and that "cardio" should be a part of every workout - but where I diverge from most modern day "gurus" is that I don't believe a workout should be either this or that. Most people today are trained to think of either "strength" workouts or "cardio" workouts - and that is completely alien to my line of thought.
So, am I not concentrating as much on "cardio" as I should be? Am I doing the wrong thing by not endorsing mindless hour long (or more) slow jogging routines that will supposedly give you excellent cardio?
I think not, my friend - but before you judge, here's a simple test that will have you thinking. And that simple test is this - drop down, and give me 50 slow,good pushups in GOOD form. That's it - 50 pushups - and for those of you that haven't been doing this a while - make that 25. Just make sure that every rep is a good rep, and thats all I demand.
After your done with the 50 (or 25 - and believe me, even 25 pushups done in good form is more than what the average gym goer is able to handle), take note of your breathing? I'll bet your more than a bit out of breath - possibly completely winded if your out of shape at this time. And it's quite likely that your breathing won't return to normal for at least a couple of more minutes - or maybe even more.
And THAT, my friend, is "cardio" right there for you. Pushups are NOT purely a "cardio" workout - but they provide cardio benefits notwithstanding. And thats pretty much the case with most exercises I advocate in the book - they are NOT hour long "cardio" routines. But boy oh boy, they sure do get you breathing harder than you have in a while - and the pushup example was but one of the things I talk about.
I'm not sure where folks came up with the idea of "more is better" when it comes to cardio. You'll have people running on the treadmill for hours, claiming they did "cardio" and yet they have a tough time dropping weight and gaining muscle. Curiously enough, these same people are somehow able to watch TV, chat with the person on the machine next to them, sip sports drinks, and do all this while doing their "cardio" - and then they wonder why they aren't getting results.
Compare that to the minute or so 25 pushup routine I asked you to do. After doing 25 good pushups, even an advanced trainee will be somewhat out of breath - and a beginner will likely be wiped out. You won't HAVE the breath left to chit-chat; and THAT is what real cardio training is all about. And remember, the exercise isn't even a pure cardio exercise like jogging on the treadmill is.
Now, I know that some people are so addicted to long, drawn out cardio sessions that it would be pointless for me to tell them otherwise. And that's fine by me - to each his own. Just know that the hours your spending pounding the pavement could be better spent elsewhere - with better results - and if you choose to learn how, well, I'm here for ya.
Last, but not least - workouts should ALWAYS be well rounded - i.e. you should be getting stronger, and FITTER through doing an exercise. Simply focusing on one of those two is not ideal - focus on the overall package, not the bits and pieces that make it up.
And that, my friend, is what I think about cardio. Have a fantastic weekend ahead, and if your training this weekend - get after it with gusto!
Best regards,
Rahul
PS: Fast and Furious Fitness will ensure you get the complete package when it comes to workouts - grab your copy NOW.
How to train when your rushed for time
Had some real trouble peeling the shirt off my back this morning. I tugged and tugged - but the darn thing just wouldn't come off my upper back. I finally managed to "reach around" and get it upto my shoulders - whence the tug of war began all over again.
I pullled, grunted, groaned - did everything possible to get the darn thing off my shoulders and into the laundry - at one point it seemed I'd have no option but to literally cut the damn thing off my body.
And then, finally, I managed to get it off - whoa!
Now, the reason behind me telling you this is not to detail my after workout struggles with apparel - but it fits in rather nicely with what I'm going to tell you today.
Today was one of those days where I suddenly got a little constrained for time as far as my workout schedule goes. Arrived at the park with a plan in mind - that being doing a long pull up and pushup session there - but wouldn't you know it, the best laid plans go awry at the last moment. Don't you hate that - I know I do, especially since I'm a creature of routine when it comes to exercise.
But, there wasn't much I could do - except to train in the very limited time I had, which was a sum total of 10 minutes.
So what I did was I took one movement out of each "group" of exercises I was going to do, and focused on that. I did this for THREE exercises - and did not rest between movements. And at the end of that 10 minutes (or maybe 12), I was breathing pretty hard and sweating all over. Not quite as much as during my regular routine, but nothing to sneeze at either. Called it a day at that point - will make it a point to make up for the lost time tomorrow.
And you'd think that this type of training wouldn't be too hard - after all, all I did was THREE exercises - right?
WRONG - and my struggle with the shirt bears testament to this.
This type of "abbreviated" training can work great sometimes, especially when you're a bit stressed for time. It can also work great if you're exhausted from an extra hard workout the day before, or simply for a change. Key things here are to CONCENTRATE - concentrate HARD on form as well as the movement, and to move FAST - faster than you would during your regular workouts. And you'll quickly see that you can get a fantastic workout in even if you have a sum total of just 10 minutes to spare.
So, give this type of training a try sometimes - it really works!
Best regards,
Rahul
PS: I include a killer routine that will have you puffing within 10 minutes flat in Fast and Furious Fitness - check it out HERE!
Doing exercises at "random"
Regular readers will have noticed that I generally do (and recommend doing) my exercises in a set pattern/order. By that, I mean that there is a "method to the madness" as in, I don't just hop, skip and jump from one exercise to the other. So I'll be talking about doing a 100 pushups, then maybe some pullups, finish off with some stretching - that sort of thing, as opposed to "a pushup here, 2 there".
And truth be told, sticking to a sensible routine is one of the keys to making good progress. Map out a good routine for yourself, and stick to it religiously for a length of time - and you'll see what I'm saying.
But what I'm going to say today is going to go against what I just said above - or will it?
Today was "one of those days" for me - I didn't particualrly feel like getting out of bed due to a nasty head cold that I seem to have picked up, and my energy levels were practically at zero. Not the ideal recipe for a great day, let alone workout, but yet, I knew that I'd feel way worse if I didn't get the blood flowing a bit.
So, laced up my running shoes, got out my trusty jump rope, and started jumping.
(Note: There are some of you that will take this a bit too literally and attempt to train hard when you're REALLY sick - and I'll say this right now - DON'T do it. Training with a case of the sniffles is one thing, training when your bedridden and really sick is quite another. The contents of this email are not medical advice - when in doubt, ALWAYS seek medical advice first).
My workout today was strange in some aspects. I didn't feel like I was doing good at all on the jumps, but ended up setting a personal best with regard to numbers. Then moved into pushups, but for some reason, I couldn't do them well at all today - so did about 75 (no real reason behind that number) and then figured I'd do pullups.
Now, I normally train my pull-ups in sets, along with other exercises. This allows me to hit each exercise HARD - and get the most out of the movement. But today, I didn't really follow any such pattern - it was pullups, grip work, then some ab work, then back to pull ups again. NOT the kind of order I'd follow generally - but it seemed to work for me today.
Ended up getting a decent workout in, and am feeling much better for the effort I put in.
So remember this: While sticking to a routine is key, and will lay a solid foundation for great future gains, also remember that there are going to be times you're going to have to deviate from the routine. The reasons are varied - you may not have access to a chinning bar at times, you may choose to focus on one exercise more than another on some days, or you may just not feel up to your normal routine sometimes. Whatever it is - remember that an occasional deviation from your regular routine is perfectly fine, and may even help you get better at certain exercises. And here's the main thing: Your deviating from your routine - but your still doing SOMETIHNG. Beats the heck out of sitting on the couch complaining to yourself that your too bushed to workout - don't you agree?
Just make sure that an occasional deviation is just that - occasional. For the most part, you still need to stick to your regular routine - and if you don't have a regular routine as yet, well, you need one - Fast and Furious Fitness would be a good start for some great routines.
And that, my friend, is that for now. Off to the trusty Post Office shortly. . .
Best regards,
Rahul
What most decagenarians have in common
Scary term, ain't it? "Decagenarian" - took me a while just to spell that one correctly (if I have this time around); in other words "the over 100 age ground". Century plus, whatever you prefer to call it. Those of us that make it to the ripe old age of 100 and beyond (senior PLUS discounts??) fit into the category I just mentioned.
Living to the age of 100 itself sounds scary to most people, but it doesn't have to be that way. Follow the right diet, get enough sleep, exercise regularly, and you'll be adding on years to your lifespan without even thinking about it. In other words "do as Grandma advised", and you'll stick around for way longer than you think.
Sounds like the right thing to do, doesn't it? And while it is - the funny thing is that there are some of us in the 100+ age group that contradict a lot of these principles, and are still as hale and hearty as can be at 100+.
I was reading an article on decagenarians in the local newspaper today. I normally have little use for the mainstream media - most of the news is either politically motivated or does nothing much to motivate and inspire - but some of the stuff they write about is actually good, and this was one of them.
Anyway, they profiled (as in, spoke to personally and then profiles) a few decagenarians to find out what the secret of their longetivity was. And what they found out might surpise you.
Two of the "young" men are twins living in China. They are 103 years of age - and what do they eat on a daily basis? Snakes. That's right, SNAKES - and thats what they say has enabled them to live on to such an advanced age. Apparently snake bile cleanses the phelgm and cures chest problems - and these fine "young" men say snake bile is what enabled them to live in until 103. They can still walk unassisted - and do so for 2-3 km daily.
Another "young-un" lives in India, and follows a simple diet of tea, milk, pulses and vegetables - but that isn't the entire story. This dude took up running at the tender age of 80, and is one of the, if not THE, oldest marathoners around.
That's right - he STARTED to run at the age of EIGHTY - 55 years after most folks give up - and he's STILL DOING IT AT THE AGE OF 101!
100 too young for you? Well, let's move on to a lady from Georgia (I think) who is about 130, and drinks a ton of vodka daily in addition to walking daily. NOT the ideal thing to do for long lasting health - or so WE think. Here's someone that's living proof of the exact opposite.
A slightly younger person from China (102) does much the same thing, except he substitutes vodka for the local liqor, and he smokes a ton of cigarettes to boot. And yet, he's fit and raring to go - more so than most 20 year olds are in this day and age. When asked, he too said he walks on a daily basis - unassisted, of course.
Anyhow, I think you can see what most of these people have in common - and that is, they MOVE on a daily basis. Specifically, they WALK - and thats one of the most important things you can do for your overall health and fitness as well. And you shouldn't just walk to lose weight, though some forms of walking do help you lose weight fast. No, I recommend talking long, leisurely walks - and relax, and breathe deeply while doing so - this simple practice alone will add on a couple of years to your life.
And while you may not have the time for long WALKS (at least not daily), I recommend you make walking a part of your daily life anyway. Walk for 15 minutes in the morning before work, or before bedtime. It doesn't matter when you do it - and you don't have to do it for hours - but make sure you include some sort of walking into your routine. You'll benefit more from it than you realize at this point!
Anyway, I suddenly got a bit rushed for time, so I'll end this here. Back again tomorrow!
Best regards,
Rahul
PS: Walking is something I cover in great detail in Fast and Furious Fitness -- grab your copy ASAP!
Should I give it my all in every workout
I know folks that stick to their training routines, work their exercises HARD and with passion; and follow a decent diet most of the time. These folks are giving it their very best in every workout - shooting for those 5 extra reps no matter what - or shaving a second or two off their sprint timings - or just doing an exercise better than they did it the last time they worked it.
Well, all good, you might say - so where does the question I posed come up?
Good question.
A few weeks back, I was doing wonderfully well on my pushup workouts. Was banging out 200 odd pushups daily at a point - and when I say I was doing real well on them, I mean I was improving on every workout. I was either doing them at a faster pace, or doing more reps in one set, or doing more reps of a harder pushup than an easier one. And my progress led me to push myself harder and harder during each training session - which is normally a good thing.
But then, all of a sudden, one fine day, that seemed to change a little. I think it was Monday - I couldn't get past my previous "best" numbers on any of the pushups and I took a bit more time to do them than normal. Note that I still DID them - still felt GREAT after doing them - but I didn't "progress" in that particular workout.
No problem, it might just be an off day of sorts of me, I thought - and I didn't worry about it after that.
Come Tuesday, the same problem persisted. Come Wednesday, and I actually was able to do LESSER number of reps than I had been doing previously - and THAT got me thinking.
How could this happen? I was doing what worked for before (great tip right there), following the same diet as before, and doing everything the same way as before - but how was this causing me to go down on the pushup numbers?
Well, I then thought I'd take a bit of a break from the pushups and concentrate on some other exercises - this means I still did pushups daily, but I did more of some other exercises for the next three or so days. And when I finally did go back to my "set a personal record" pushup routine - voila - no more sticking points!
So, was it the different exercises that made the difference? Well - maybe - but the real thing is that I cut back on pushups a while, and didn't try to achieve a personal best in EVERY workout during those three days. And thats what I do these days as well. For instance, I did 100 pushups today - 120 yesterday - neither of those are a "best"; but sometime next week I'll shoot for 250, which is a decent number. And I bet I'll crack off without a problem.
So, my advice to you would be NOT to shoot for a personal best daily - and in THAT PARTICULAR regard not to give it your "all". Note I capitalized "THAT PARTICULAR" - this is important! I don't mean to tell you not to try hard in each workout - not at all. I'm just saying don't kill yourself in each and every workout - reserve that for some "special" day of the week. Follow that bit of advice, and you'll likely not hit many sticking points as well during YOUR workouts!
And that, my friend, is today's tip. Off to the shower now.
Best regards,
Rahul
PS: As far as pushup workouts go, you'll find all that you need right HERE.
Exercising even when you don't think you have the time do so
There are going to be times when even the most dedicated amongst us will find their day to be just too hectic to get a workout in. Or at least, it’s going to feel that way. Sure, I know I talk about (and actively do) 10 minute, or 15 minute workouts to get the job done - but still, there's going to be times when you feel that things are just too hectic to fit a workout in. (Note: I’m excluding professional sportspeople or others who do physical activity as part of their daily jobs – such as laborers, dock loaders etc. This is meant for the rest of us that don’t necessarily do hard physical labor as part of the “job”)
For instance, today's been a particularly busy day for me thus far, and it's just about lunchtime now. Had a business meeting early in the morning, then got home on time to head out to get some paperwork done for the wife. Then emails etc, and before I know it, it's time for lunch. Oh, and in the middle of all that I've been juggling some important phone calls as well - so, hardly sounds like the perfect day to get a great workout in.
But, as it turned out, I did get a great workout in - and so can you - if you do the right thing.
I did two short routines today - 12 minute routines each, and feel great. Simple exercises, and the workouts in themselves were simple too - so simple that I didn't even need any time to think about how I'd approach the workout. Just start, bang out the reps, pant, sweat, rest a second or two, and then go again. And you'd be amazed as to how heavily a 10-12 minute workout can make you work.
Two key factors here: - a) my routines were SIMPLE - so you jump straight into them as you have some time to spare and b) they didn't take more than 12 minutes approximately (each routine) - this is key, as you get your workout done - and then jump right back to your other commitments. And whats more, you'll feel much, much better for having got a short workout in, and you'll likely be far more productive as well.
The only downside of this is that you'll be working up a sweat twice, so you may need to take a second shower during the day. Small price to pay for a good workout, me thinks!
Ok, back to the "grind" now - more later!
Best regards,
Rahul
PS: Fast and Furious Fitness contains many such 10-12 minute killer routines that YOU can use as well - grab your copy now!
Whooping the Monday morning blues
If your like most people, you know what I'm talking about when I'm referring to Monday morning blues. The dreaded 6AM alarm clock, hungover and tired body, the extra-hurried commute to the office before finally collapsing into a cubicle - we've all experienced it - including yours truly.
Now, working from home may alleviate these pains somewhat, but not everyone is in that position - and let's face it, if your working a successful business from home, you'll need to devote time and brainpower to that as well.
Anyway, we hear a lot being talked about on Monday morning blues, and how one can beat them. I've read some decent suggestions out there, including "making a to-do plan for Monday on Friday itself", "getting sufficient sleep", "not hitting the snooze button", and so forth. Some of the stuff being talked about is downright ludicrous as well - I saw someone say "do nothing but relax on the couch" on Sundays. And thats likely worse for you than a hectic Sunday.
But, amidst all this, I've never ONCE heard exercise being talked about. Nowhere have I read that getting a quick workout in (and I mean QUICK) before work, or breakfast, or as soon as you wake up will do more to thump the blues than any other technique will. You can hit the snooze button all you like, but you'll still feel grumpy when you make it in to the office. Other hand, work up a fantastic sweat for a bit before you leave - and you'll feel on top of the world, and ready to tackle your week with renewed vim and vigor.
And the amazing part is that you don't even need to exercise for an hour to get the "feel good" endorphins kicking in. Short, intense bursts of exercise will do more for you than spending an hour on the treadmill watching TV or chatting with the chick next to you on the leg press machine. I did a 15 minute burst this morning that got me huffing and puffin (followed by a 30 minute killer workout a bit later that had me sopping with sweat from head to toe when I was done) - and I'm ready to battle an army now.
Of course, you need to know WHAT to do - and how to put a good routine together, but thats no problem - I've already done the "spadework" for you in Fast and Furious Fitness. All that remains is for you to grab your copy NOW.
Still don't believe me? Still think that a nice heavy breakfast is what you need for that pounding hangover to go away? Well, do a set of 100 pushups the next time the blues roll around - and then tell me. I don't care if you do one pushup at a time, or 10, or whatever it is - just do the pushups, and make sure you do 100 of them - and don't dwadle while doing them. And THEN tell me how you feel.
I bet you'll feel far better than you would have if you chugged down a gallon of coffee and a ton of greasy food to boot.
And that, my friends, is today's tip. Have a fantastic week ahead, and remember to get your workouts in!
Best regards,
Rahul
PS: Start your week off right, and you'll breeze through the entire week like a hot knife cutting through butter. Yes, it DOES work that way! Fast and Furious Fitness is a must-have that will get your week started in the right direction!
Tree trunk like legs WITHOUT doing a single squat
Just finished watching a show on National Geographic (one of my favorite channels). Though I don't generally watch TV - I'm a HUGE fan of Discovery, National Geographic and all the other channels that discuss wildlife. This particular show was about a fishing enthusiast whose on a mission to capture some pretty large fish in the Amazon - catfish, if I recall correctly - and thus goes on an expedition to some of the most isolated parts of the Amazon river basin to do so.
Actually, terming the fish he's out to catch as "pretty large" doesnt really do it justice - he finally managed to catch one at as his expedition was about to end (after staying up for days and nights to do so - gotta commend the guy's discipline), and it weighed in at a monstrous 460 something pounds and 8 feet 8 inches in length. So "gigantic" would probably be a better description.
I must say it was an absolutely beautiful area - nothing but river and greenery all around - true rainforest. And except for a few isolated tribes living inside the jungle, there was absolutely NO signs of human civilization, which is probably the main reason why the area is still forested and beautiful.
Anyway, that brings me to the topic of this message - this guy we're talking about hooked up with some of the tribesmen along the way and went along on a hunting mission with them. Now, remember that these are tribes with scarcely any contact with what we call the "civilized" world, so they have ways of their own - one being that they hunt practically naked. Except for a small smattering of string like cloth around their "private" areas, and a ton of beads and stuff on their wrists, no clothing whatsoever. Not even shoes - they hunt and walk around barefoot.
So, they show our fisherman going along with these tribal guys on a hunt - this particular one being a bird hunt. And the first thing you notice about these tribal guys (apart from their nudity) is their legs. Gigantic, muscular legs - massive thighs rippling with muscle, striated calves that looked like they did a gazillion rope jumps daily, and hips that looked as if they belonged to a prize bull.
These guys could give any "bodybuilder" a run for their money with their leg development - and their legs were every bit as strong as they looked, unlike most modern day "bodybuilders".
And what exactly do they do to get this strong, you might ask?
Well, the answer is - walking, and more importantly, walking all day long on HILLY terrain. That's it. The first thing most people would associate with legs such as these is squats with heavy weights - but that certainly isn't part of the tribal routine. Heck, even bodyweight squats likely aren't. No rope jumping, squats, or ANY exercise of any sort - just walking all day long as they hunt. Trekking through jungles on hilly terrain barefoot, and that too as a matter of survival. Natural fitness - just the way I like it - and look at the results it brings.
I can understand how their legs got so muscular - as I've experienced the many benefits of climbing hills on a daily basis MYSELF. I used to climb a long, steep hill daily in China as part of my overall workout, and I've never gotten a better workout for my legs. See THIS post for more details.
I'll get into more details on the show at a later point, but for now, know that walking hills on a regular basis is one of the VERY BEST things you can do for your overall health and fitness. If your overweight - add hill walking into your routine, and watch the fat disappear within DAYS - and this without making any major change in your diet. If your looking to pack some muscle on to your legs, and keep it there - hill walking will do the trick. Looking for a lower resting pulse rate - the hill's your best friend.
And it doesn't stop there - once you get good at climbing and walking hills on a regular basis, incorporate running, and then SPRINTING hills into your routine - and THEN watch the results you get. Oh boy!
I cover hill climbing and also talk more about how it has personally helped me in Fast and Furious Fitness. I also include some sample routines that you can do on the hills. These have you huffing and puffing within 10 minutes flat - and most people will find that even FIVE minutes is enough to start with.
So, if your lucky enough to have hills near you - make sure your climbing them on a regular basis as well - there are few better things you can do for your overall health and strength!
Best regards,
Rahul
Young kids, and what they can teach us about fitness
If you have a young kid at home (below the age of 5, or below formal schooling begins), you likely know how hard it is to keep up with them. "Managing" kids, keeping a tab on their movements (and thus keeping them out of trouble) is literally a full time job - and one that exhausts most adults, irrespective of fitness levels.
Young kids have seemingly limitless stamina and exuberance to match. They can run around for hours without getting tired - and when they do get tired, they hit the hay - and more often that not, they're out like a light after doing so. No tossing and turning or waking up in the middle of the night - no stressing out over the next day - they simply SLEEP and allow their systems to rejuvenate for the next day. And the next day, they're back at their devilish best again - no soreness, or aching muscles, or anything of that sort.
And the secret to their good health and endless amount of energy is that they MOVE around constantly. You'll rarely find a young kid sitting down still for any length of time - more often than not, he'll be itching to crawl about or fiddle with things, or run about (if he's at that age). In fact, they exercise without even knowing it - or without even putting it on their to-do list - they just DO it, and do it happily and regularly.
And thats what we can learn from kids when it comes to fitness - making exercise a part of our daily lives - and doing so without any stress whatsoever.
Your 1 year old isn't concerned with how many times he can crawl around the floor - he does it for FUN - and he keeps doing it until he's tired and not able to do so any more. Then he's put into bed, where he sleeps like a baby (no pun intended) - and is back doing the same thing with vim and vigor when he wakes up. And he's setting a great foundation for strength gains while he crawls about on the floor, hangs on to the monkey bars, and so forth.
Compare this to the average adult. He wakes up dreading going in to work - comes back home after a long and usually stressful day, and collapses on the couch for a while, before tucking into dinner and then bed. There is not much physical activity whatsoever in the average adult's day - and those that DO exercise usually do long "cardio" sessions, or spend hours fooling around with fancy equipment in gyms - and most of these people actually end up dreading their workouts - simply because they're so boring and something that they don't even WANT to do.
And so, is it any surprise that the majority of folks fail to stick with their routines or achieve the sort of results they'd want from their training programs?
How much better would it be if we simply did the things the way we did when we were young kids? How much would we benefit from making exercise a part of our daily life - and doing so without any stress whatsoever? That second bit is key - have FUN while doing something, and don't stress out about it, and you'll automatically stick to the routine without even thinking about it.
Most people don't know how to make exercise fun - but if they did, I guarantee you that society in general would be a LOT fitter than it is today, and much healthier as well.
And thats what I'm hoping to change with Fast and Furious Fitness. Yes, the exercises are HARD - and yes, you can get done with your routine FAST - but most importantly, they are FUN to do. And most of them require no special equipment, so you can do them anywhere you have some space - and you'll feel like a billion bucks after getting done with your workout.
So, thats another take on exercising - chomp on it for breakfast today, and see how you like it!
Best regards,
Rahul
PS: Note that when I talk about kids having boundless energy, I'm referring to those below the age of 5 or before formal schooling begins. Formal schooling in my book is one of the prime reasons behind kids losing their natural exuberance and stamina as they start getting weighed down by unnatural expectations. I'll talk about this more in later posts, but you only have to look at the number of obese teenagers you see around you for proof.
Do your bit to stop this. If you have kids at home (kids of any age), make sure you grab a copy of Fast and Furious Fitness, and get the youngsters started on some of the routines in the book. They'll thank you for it later!
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Imagination is everything
A year ago, I was unable to perform a handstand pushup with proper form and with full range of motion.
And at the time, I wasn't sure why - I knew this was a HARD, HARD exercise to do, and I knew that I'd benefit greatly from regular practice at this exercise, and so I better bust my backside working them. And bust my backside I did - but after many, many hours of practice, I was still unable to get a single rep with the full range of motion. OK, I could go down a little from the handstand position - but that was it - and for reps? Forget about it.
I spent a lot of time trying to figure out why I couldn't do this exercise correctly. I could do pushups for reps, and pull-ups as well so it obviously wasn't a lack of strength. I practiced daily - so it wasn't lack of practice. And the lack of progress discouraged me so much that I almost quit doing this exercise until a few months ago.
Fast forward a few months to now - and I can now do handstand pushups in full range of motion - for reps, at that. This was something I thought was absolutely impossible for me at the time, despite being strong enough to crack off 250 odd pushups in every workout - along with 40 odd pull-ups and some other things.
So, what was going on back then? WHY wasn't I able to do handstand pushups correctly at that time - more importantly, how am I doing them NOW - with seemingly little practice?
And after a lot of soul searching, I figured it out - the problem wasn't lack of practice, strength or anything physical. The real problem lay in my MIND - and once I sorted that out, I was able to do something that I previously thought was impossible.
Let me elaborate a bit more on this. I always thought of the handstand pushup to be something impossible - something only "elite" athletes and strongmen could do. Now, this doesn't mean I didn't try to do them. I did try, but in the back of my mind there was always that little voice saying "Hey, this is a TOUGH one - don't feel bad if you can't do it".
Anyway, as I said, I got discouraged while doing the exercise - and stoppped practicing it for a while - but I did NOT give up the desire. In other words, I kept on imagining that I could do handstand pushups - and while I didn't do many I kept reading about them. Kept researching them, and learning what I could find out about them - and most importantly, I kept IMAGINING myself DOING the handstand pushups exactly as I wanted to. Slow, controlled reps in full range of motion - just as I tried to, but couldn't do.
I visualized the sort of upper body strength I'd have after doing the exercise. I thought long and hard about the sort of strength it would build in my triceps, and how much better I'd feel when I could do the exercise correctly.
All thought, and no action, you say?
Well, one fine day, all that imagination led to ACTION - without thinking about it, I tried a few handstand pushups again. Didn't get one in full range of motion right away as expected - but a couple of days later, I was able to go down further than I ever have. And then a week or so later, I was FINALLY able to do ONE FULL handstand pushup - with full range of motion!
And the key to my achieving success in something seemingly impossible was my imagination. OK, effort and common sense played a big part, but still - if I didn't imagine - if I didn't DREAM - I'd never have gotten around to learning more about the exercise, and then finally attempting them again, and nailing them.
Albert Einstein once famously said "Imagination is everything. It is the preview of life's coming attractions." And he was spot-on - more so than he realized at the time.
And the same theory applies to YOUR fitness as well. Doing a 100 pushups daily may seem an impossibility if your only able to do 5 before collapsing. Running sprints may seem out of the question if you can't jog in place for more than 2 minutes. But guess what - all of this is POSSIBLE - but you have to BELIEVE and IMAGINE it to be so.
Don't get me wrong - effort and dedication still plays a huge part in your success. But, your mind needs to first KNOW that it CAN do what your trying to do - and believe you me, once you program your mind to believe through the power of your imagination, you'll shortly be doing things you once thought were impossible. And this applies to all areas of your life - not just fitness.
Emblazon this concept in your mind, and you'll be on the road to a better you in no time!
Best regards,
Rahul
PS: Imagination is importance, but you also need to take proper action to achieve your goals. And with regard to your fitness, the first call to action is to get Fast and Furious Fitness HERE.
When to take a break
I'm a huge proponent of training hard on a DAILY basis. I believe this is the best way to train - or to pursue any interest, for that matter - success in any endavor comes through putting in the hard work and hard yards; and training is no exception to that rule.
But, there are times when you do need a break - and it is important you interpret your body's signals correctly on this one.
A couple of years ago, I used to do a daily routine consisting of pushups, pull-ups and squats - high numbers of each, and I followed this routine daily. This was preceded by some stretching, and was followed by stair runs (another butt kicking exercise) AFTER the workout. After this, I'd go to work. I'd come back home around 6, and I'd do another round of exercise then. Maybe some pushups, lunges - whatever it was, I'd make sure I'd do it without fail, and do it on an almost daily basis (the evening workouts - the morning workouts were daily ones without fail).
This routine worked well for me for a while, but after a while, I noticed I wasn't quite progressing the way I wanted to on all my exercises. My numbers were staying stagnant, or in some cases, even going DOWN - which was a mystery, since I did these exercises on a daily basis. I mean, how can I NOT get that last pushup in despite doing them in high reps daily? How can I NOT be progressing on my planches, despite working on them religiously?
And on top of that, I used to feel tired and worn out most of the time, and most of all, I wasn't FEELING like I was on the top of the world after finishing a workout. And THAT is when I decided something was wrong, and I decided to make a change.
I reviewed my exercise routine, which was fine in itself. My diet wasn't ideal - but I was making gains despite that, so I figured I'd start to clean my diet up as well (as a result of which the Simple and Effective Diet was born a few years later). But, that didn't bring about the changes I wanted either.
And one day, I got a bit sick of thinking about it - and simply did nothing for the day. That's right - nothing, except a mild walk outdoors, I did NOTHING by the way of hard exercise. Actually thought about changing my routine up big time at that point, maybe even incorporating weights (something I don't prefer). When your NOT getting results, you start to get frustrated and look for other options, and that is what happened to me as well.
So, took that day off, and came back again to my regular workout the next day. And guess what? I woke up feeling far better and stronger the next morning - despite not having exercised the day before. And I maintained ALL my numbers on my exercises, and felt much better after my workout - much better than I was feeling before I took the break.
Didn't exercise again that evening, but got back it to again the next morning - and guess what - I SURPASSED my numbers on some of the exercises - something I'd wanted to do for a long time, but never was able to.
And at that point I figured that I'd simply take a day off when I was really worn down, since it helped me. So, thats what I've been doing ever since, and making great gains. And that, my friend, is what YOU need to do as well - if you are REALLY worn out from your regular routine, then a break might be in order.
Note that taking a break from a regular, hard routine doesn't mean you sit at home and do nothing by the way of physical activity. The point is to let you body recover, and one of the best ways to let it recover is by actually doing something - NOT something "hard", but something real light. So if your doing 150 pushups a day along with other things, and take a day off to rest - then you may not do any pushups that day, but take a long walk. Or you may do 20 pushups, some stretching, and then call it a day. I've found that your body actually recovers better when you are in "active recovery" mode as opposed to slumping on the couch in front of the TV.
I talk about more about active recovery in Fast and Furious Fitness - and I also talk more about what you can do on your active recovery days.
And last, but not least, note that it's important to know when you really need a break, and when you are just slacking off. Most people actually need to be working out MORE instead of less; and most people would do great on a daily schedule of exercises (alternate between hard days and light days). Of course, this may vary from individual to individual, but by and large, I have found that most folks these days need to be doing more - not less.
But, if you find you really need a break - then go for it - and watch yourself come back stronger the next day!
Best regards,
Rahul
PS: I've been receiving some great user feedback as of late - so if you wish to send some feedback my way, feel free to do so! Remember that anything you send to me remains confidential - I may share your feedback in my daily emails, but only if YOU want me to do so!
PS#2: If you don't have a copy of Fast and Furious Fitness as yet, it's high time you got yourself a copy HERE.
PS#3: I mentioned the Simple and Effective Diet in the email above - go HERE to get a copy.
Think positive, DO positive
It was one of THOSE mornings. Didn't have a particularly restful night (though I was exhausted) - and woke up feeling "el groucho", or just plain grouchy in plain English. And it had nothing to do with my daily routine, or exercise program - just good old life making it's presence felt. Ho hum.
You all know the type of feeling I'm referring to - feeling depressed and down, not being able to progress despite trying out heart out, job woes, and so forth. The list goes on and on, and yet, there is not much we can do to change these things. I mean that's life - it'll happen every so often.
But, there ARE some things you can do to feel better - and throw life's curveballs right back at it. Exercise is one very potent weapon you can use - especially the routines I teach in Fast and Furious Fitness, but there's more to it than just hard, balls-to-the-wall kind of exercise.
Anyway, back to what I was telling you - so today was supposed to be my rest day from exercise. Yet, I knew there was no way I could get through the day feeling the way I was, so I figured I'd get my workout in anyway. There's different type of workouts you can do so you don't end up doing a real tough one right after you've done one the previous day - see Fast and Furious Fitness for more on that.
The problem was though, I just wasn't feeling UP to exercising this morning. And it had nothing to do with my sore muscles, or the fact it was a rest day - my brain was just in the "down in the dumps" mood, and nothing was going to change it.
But I've always emphasized that your brain does what YOU tell it to do, not the other way around. And what I did this morning was I simply sat down for a while in a darkened room, turned off the phone (YES, this can be done for a short while!) and simply visualized for ten minutes. I thought about what sort of life I wanted to have, about what sort of life I have NOW - and what I can be thankful for - and all the good that is GOING TO HAPPEN in my life in the near future. And after 10 minutes, I felt much better.
Headed straight out to workout after that - and the rest is history (1000 more jumps consigned to the "history" bin amongst other things). And I'm ready to tackle the rest of my day now.
Now, I realize that what I just said may sound like words straight out of a monk or yogi's mouth - but I'm not asking you to meditate on one leg in the Himalayas for years. But, listen to me now and believe me later - this is a powerful, powerful technique indeed - that when practiced correctly can literally DRAW good into your life. And I'm sharing today's experience with you to show that YES, this technique DOES work.
I cover many more such powerful thought processes (and how to harness them) in Fast and Furious Fitness - these techniques will not only help propel you to greater levels of fitness - and stay there - but they can also impact all aspects of your life positively - provided you LET them do so.
Anyway, I'm buzzing on all cylinders now. Time to get down to business for the day!
Best regards,
Rahul
PS: Remember - it all starts with THINKING positively. You first FEEL good - then you automatically DO good - and then you WILL FEEL BETTER - and your life WILL change for the better!
Best time to work out
Back when I first started to train seriously and regularly, my workout would be on the top of the daily "to-do" list after work. I'd come home, grab some green tea (or drink some water) and then get down to my workout. After that, I'd get some chores done, grab dinner, and go to bed. And that was my routine for a long time - and it worked pretty well for me.
Over the last year or so though, I've started to do things a bit differently. I've started to work out in the mornings - before I start my day. And the results have been as good, if not better - if anything, I feel that extra burst of energy which makes it easier to get through the rest of my day. Pretty much the same as when I trained at night after work; I'd feel mentally drained after work, but I used to feel refreshed after my exercises (though I was physically tired).
Both routines worked well for me - the main thing was I stuck to my routine, and thus I got benefits from it. And you'll feel mentally refreshed whether you workout in the morning or evening; that much is a given.
Mornings work best for me now as I'm not working traditional "9-5" shifts any more. That wasn't the case a year or so ago, so exercising after work was what worked back then.
And so, what is the best time of the day for YOU to work out? Many people have asked me this question, and my answer is almost always the same i.e. "when it works out best for YOU". If I had to make a choice personally, I'd say it's best to work out in the morning - BEFORE you start your day. You get a boost of energy which jump starts your day, you think better and you FEEL better throughout the entire day which is reason enough for me to work out in the mornings. That routine has worked well for me, and has benefited me a lot.
But, not everyone can do this - you may not have the time to workout in the mornings, especially if your day starts real early, or if your a "late starter" in terms of the engine revving up a bit later on in the day. In that case, there's nothing at all wrong with workout in the evening after work - or even at night after dinner, if that is when you can make time. The main thing is to ensure that you MAKE time for your workout - no matter how you busy you are - and the rest will start to fall into place automatically.
And making time isn't as hard as it sounds. You can get a great workout done in 15 minutes - 30 minutes MAX - and I show you the exact exercises to do in Fast and Furious Fitness. The main thing is to MAKE time - instead of excuses, and you'll be on the right track.
On one last note, though I work out in the mornings normally, I'll do a "double" some days by working out in the evening as well. Usually around 6PM or so, though it isn't a tough workout - I'll either work on some hard exercises that I've been trying to get better at, or I'll do some general stuff and call it a night. I'm not saying you have to do this - but just pointing out what works for ME.
Figure out a routine that works for YOU, and stick to it - and then shoot me an email - I look forward to hearing about your success!
Best regards,
Rahul
PS: Make NO excuses when it comes to your health and fitness. Take ACTION that will propel you on the right track as far as lifelong health and fitness is concerned - the first one being to click on over HERE to grab your copy of Fast and Furious Fitness. Again, Father Time waits for nobody, so the sooner you get started the better. Grab your copy TODAY.