21 days to a Beach Body

Have you heard stuff like these before “Be fit in 3 weeks”, “Build Muscle in 21 days”, Get guns of steel by morning…bla bla bla.

I’m sure you are familiar with the experience, you start the diet or workout programme with high hopes, at first you lose a few pounds, but within 2 or 3 days, the weight comes back aboard with a vengeance.

…..And you’re back to square one!!!

 Many diet or fitness programs are based on a general, one-size-fits-all approach and use computer-generated programs.

But, the truth is, there is no one size fits all approach to fitness.

Most exercisers are more successful at reaching their goals when using a program that is designed just for them.

This 21 day program is designed to help you build the fitness habit; if you follow it steadfastly, you would have equipped yourself with the weapons with which to craft the body you want.

High Intensity Workouts to bring out the athlete in you

Achieving an ultra-lean figure - not just losing weight, but losing bodyfat, and lots of it - requires an aggressive training plan. It takes high-intensity workouts and big, bang-for-your-buck exercises that hit large muscle groups to burn tons of calories and stimulate the metabolism. Passive workouts where your mind wanders off to other matters while you go through the motions won't cut it. You need to push it to the limit to get what you want.

High Intensity Interval Training involves a short burst of high-intensity cardio, followed by a period of lower-intensity activity, or even rest, usually performed at a 2:1 interval.

For example, a HIIT sprint workout would be one minute of sprint work followed by a 30-second walk or jog; two minutes of sprint work followed by a one-minute walk or jog.

This cycle would be repeated in some fashion for 20-25 minutes. Between exercises in a circuit, rest only as long as it takes to move to the next exercise. Taking an extended break will cause the heart rate to slow down more than you want it to

HIIT has been proven to be one of the most effective methods of burning fat, so don’t get left behind in the weight loss train.

A TEST

This post is culled from a friend's article, to read the full text of my friends article, please click <<here>>

Alright, a simple test.

Carry a load from one point to another point you believe you can’t carry it to without dropping it. Now, make up your mind not to drop that load until you carry it to that designated place.

Each time you feel you can’t go any further, deliberately push yourself to go on. Although you may feel like you are going to break, don’t panic and don’t you dare give up; keep going. Tell yourself you will earn have more respect for yourself if you can complete the task and vow that since the task is on your honour, you will not give up. That you will rather die at the battle field than finish without getting that load to that stated point B. you may adapt this example and for the load, use, say, the number of hours you go without eating, the time you use for exercise, the amount of money you spend on things you know you should cut etc.

If you did carry out that little example-or any of its shades- you will find out that you came out with one of only two results. One, you will carry that load to point B, or eat less, exercise more, or spend your money more wisely. Two, even, if for any reason, you failed to achieve your target, you would have covered more grounds than you previously though was possible. The good thing is that, either way, you have improved and you can simply shift the target further to achieve even better results. You will always be in a win-win situation.

The moral of that exercise is that you have more within you than you have used. You are in prime stead to be far better than you are if you would only pick yourself up and fight again. 

You have not given all that you can. There is enough left in you to arrive at your goal. It doesn’t matter how far you have gone or how long you’ve been gone. You still have enough in your tank to break free.

Stop underestimating your abilities, strengths and power. Develop a will-power that never ever wants to lose. Believe in your own self as no one else can take you to your desire but you.

I also came across an inspiring story about Laura ===> Click Here to read this story.

Gladiator Conditioning - Our way

If you are looking for a workout that is different from the usual stuff everybody does, then this is the workout for you. It's designed to get you strong, fast and very deadly.

Gladiator Training commenced with getting the new gladiator to the peak of fitness. Gladiators trained much like professional athletes do today. They received medical attention and three meals a day. Their training included learning how to use various weapons, including the war chain, net, trident, dagger, and lasso.

Successful training required intense commitment. Fighting styles were learned through constant rehearsal as choreographed "numbers". An elegant, economical style was preferred, as a single bout probably lasted between 10–15 minutes, or 20 minutes at most. A wooden pole called a palus was first used as a target to practise moves with a sword. The wooden swords used during training on the palus were often double the weight of the actual weapon ensuring that the gladiators built up their upper body and arm strength. Palus training allowed a gladiator to practise various vicious strokes and manoeuvres such as thrusting, cutting, and slicing without imposing an injury on an opponent.

Training included preparation for a stoical, unflinching death. To die well, a gladiator should never ask for mercy, nor cry out. A "good death" redeemed a defeated gladiator from the dishonourable weakness and passivity of defeat, and provided a noble example to those who watched.

He had to be the best.... 

In my next article, i will show how he was able to be the best. 

Warrior Conditioning 2: The Zulu warrior workout (contd)

Take no prisoners!!!!!!

Formal training of soldiers in any of the arts of war was not thought of until Shaka began to introduce his reforms.

The considerable skill which the Zulu exhibited in hurling the assegai was attributable not to their bodily strength but to the constant habit of using the weapon. From infancy, through games of skill) and hunting, and, in later life, through skirmishing, they became so accustomed to hurling their weapons that they always preferred those which could be thrown.

The simple movements they performed; forming circles of companies or regiments, or forming a line of march, came naturally; and the movements were performed with the utmost order and regularity, and, in subsequent contact with white adversaries, even under heavy fire.

Shaka also gave attention to the training of the individual. A warrior had to be strong and agile; dancing, Zulu fashion, was thus part of the military syllabus.

From the foregoing, it is clear that the Zulu warrior had to be in a state of battle readiness at all times. This was accomplished by a constant and consistent training regime. In today’s world, we are required to operate at our greatest capacity, and this can be best accomplished by keeping our bodies in peak physical condition, akin to the Zulu warrior.

To this end, I have devised a workout which incorporates elements of the Zulu warrior training such as speed, endurance, agility, flexibility and strength. To execute this program, you only need a field or the road for running.

Perform the following as fast as Possible, aiming for 35 minutes or less. If it gets too easy, throw in a 5km bike and 50 box jumps for good measure.

100 Jumping Jacks (Warmup)

800 Metre Run

50 Push Ups

800 Metre Run

50 Sit Ups

800 Metre Run

50 Squats

800 Metre Run

25 Pullups

Stretch for 5 mins

                                                    

This workout is guaranteed to cause you extreme discomfort; but persevere, and the fulfillment of building the hard, defined and disciplined body of the Zulu warrior will make it all worthwhile.

Are you a Warrior, or a wimp?