ARE YOU TOUGH?

Toughness is strength and then some; It's strength forged by adversity. If you want to be tough, you have to expose your weaknesses ruthlessly and eradicate them. You have to embrace challenges that are tougher than you—for now, at least—and spend your hard-earned time and money to do so. 

 

 

You need the following qualities to be tough:

 

Strong grip and arms for carrying or grappling

A core that can withstand a heavy load or a hard blow

A cool head, even when in physical pain

The ability to focus amid action and distractions

Enough cardiovascular endurance to persevere in an emergency

Legs that don't quit, but can also explode into speed

The ability to recover quickly and get ready for more

We need an unyielding determination to complete our respective missions, regardless of the adversity we face in the process. That's the toughness we seek, and it's in the background of everything we do inside of the gym and out of it.

 

Exercises that build Toughness

 

1. Farmers carries, suitcase carries, weighted dips, Pull ups

2. Obstacle courses and adventure races

3. Sparring against experienced fighters

4. Deadlifts

 

5 SECRETS TO BUILDING A BIGGER BENCH

The barbell bench press remains the king of exercises, and the bigger your bench, the greater your bragging rights within the gym. Bodybuilders and people with physique-oriented goals know that a bigger bench equates to a larger, rounder, fuller chest as well as bigger shoulder and triceps muscles. Improving your bench press has the added benefit of building your mental muscle, as it requires a significant amount of fortitude to lift a wright capable of crushing you into the ground.

 

 

 

1. Accelerate

 

Compensatory acceleration training, or CAT, is lifting sub-maximal weight with maximal force, which teaches the nervous system how to recruit more muscle every time you lift. The speed creates the illusion that the weight is lighter than it really is, thus enabling your body to handle greater amounts of weight.

 

2. Add Dead Benches to your routine

 

A dead bench is done in a power rack with the weight resting on the pins set just above your chest. The weight starts at chest level—not in the arms-extended position—and is pressed up as explosively as possible. Because of this, you'll develop tremendous starting strength at the bottom of each rep. 

 

3. Do more sets with Fewer reps

 

Since you're training for a one-rep max, the first rep of every set is extremely important. Even when training with loads as light as 50 percent of max, most powerlifters keep the repetitions low, opting to do more sets to achieve volume when it's needed.

 

4. Build your Arms

You can't press huge weights with spindly arms. in order to avoid injury, you have to build your triceps and deltoids. However, don't forget the biceps because they help stabilize the joints (as an antagonist muscle to the triceps), and strong forearms help you squeeze the bar tightly. This will make the weight feel lighter in your hands.

 

5 Meditate

 

Few people realise that bodybuilders actually need to meditate. Your central nervous system isn't adept in differentiating between a real experience and an imagined one. Set some time aside every day to visualize blasting through maximal weights.

 

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MYTHICAL BADASS: DIOMEDES

 

"He fights with fury and fills men's souls with panic. I hold him mightiest of them all; we did not fear even their great champion Achilles, son of an immortal though he be, as we do this man: his rage is beyond all bounds, and there is none can vie with him in prowess." "While my Strength yet exists, not a single foe will escape me with life. The brave man makes an end of every foe."

 

MARRIAGE AND WEIGHT GAIN

We all see it, a fit and sexy single guy or girl gets married and in a few months gets the spare tire, love handles, pot belly, turkey arms, etc.(If you doubt me, look up your parents pre wedding pictures.)  

Kim +Kanye, 20 years on??

Unfortunately, a recent study revaled that weight gain constitutes the biggest relationship peeve for most couples.

The biggest culprit is the change in lifestyle that happens after marriage. The reason for this is simple; when a person is single, they feel the need to look sexy and attractive, so they adopt lifestyle choices such as dieting and exercise. With marriage and the attendant adjustments however, couples tend to slack off on healthier choices. Your partner may even encourage less-than-healthy habits. "When you're combining lifestyles, sometimes the less active one wins out," says Cheryl Forberg, RD, nutritionist for The Biggest Loser and author of the cookbook Flavor First. for instance when your guy wants you to skip your morning run to sleep in with him, it's easy to roll over and give in.

You don't have to get like this!!!

There's no need to fear, research shows that couples that work out together have a 94% chance of sticking with their fitness programmes. Couples can motivate themselves toward a healthy lifestyle while sharing some emotionally beneficial quality time. In order to do this however, the couples should identify activities which they mutually enjoy. Activities which couples can enjoy together include:

1. Dancing: 

Take a Latin dance class or alternatively, head down to the hippest dance club in town and break out some moves. Avoid too much alcohol and drink lots of water while youre at it (You wouldn't want to do something you'll regret later on!!).

2. Martial Arts

 Taking a martial arts class together helps the couple build a healthy respect for each others physical abilities, in addition they can work out together and provide mutual support to each other in the process.

 

3: Swimming:

 This low impact and enjoyable activity can provide hours of quality and healthy entertainment to the couple, as well as being a wonderful prelude to some bedroom activity (*wink*)

 

4. Biking:

 You and your partner could take a nice bike ride and enjoy the environment together reminiscent of how you hung out with your siblings when you were young.

   

 

WHO CAN YOU BECOME IN 12 WEEKS??

A 12 week transformation ( Yes, Its the same guy)

 

These are the experiences of people who took charge and decided to change their body to fit their desires.

After transforming my body through 12 weeks of show prep, the physical and mental results were something I knew I didn't want to live without ever again. Living fit allows me to set goals, both big and small. Working toward goals every day fuels my passion......

 Living fit drives and keeps me convinced that this is the right way to live because of the balance and structure it provides. Working out and eating clean energizes me, keeps my mind clear, and allows me to stay focused in all aspects of my life. Of course, I have days where this isn't the case, but overall, fitness has greatly improved my quality of life. It has made me a better mother, wife, friend, and person. We're all busy people with obligations and responsibilities outside of the gym. Finding balance is important; with all that goes on in my life with kids, training, college classes, etc., having balance allows me to enjoy the journey. It is truly rewarding. 

My view of myself definitely changed. I realized I have an incredible amount of determination and drive inside of me. I never knew it existed. I figure, I'm just a regular dude, so if it it's inside of me, then it's inside of everyone.

..So whats your excuse

BUILDING BOYKA: THE UNDISPUTED WORKOUT

I guess many of us have watched the movie 'Undisputed 2 & 3'. If you have, then you'll probably be familiar with the character of Yuri Boyka  played Scott Adkins. Adkins holds multiple black belts in taekwondo and kickboxing. If you haven't watched the movie, click here to go to my last post which contains the final fight between Boyka and the Brazilian fighter (Lateef Crowder) .

 As you can see below, not only does the man have an incredibly lean and muscular physique, he also has the real life performance to back that up, which is something most Hollywood actors lack in. And if you’ve seen any of his movies, then you know how crazy his fight scenes can get.

 

Scott Adkins

 As you can imagine, Yuri Boyka had to possess strength, speed, acrobatic ability, and immense cardiovascular and muscular endurance. Therefore the training regime required to create Boyka had to reflect those attributes. I was able to compile some of the training techniques which enabled him to pack on the muscle for the movie. 

As you can see from the video, some of the training techniques are quite advanced as Scott is an experienced and trained fighter, so I would advise that you take your time and work with the more basic techniques before taking on the more advanced ones. I have outlined a programme which will help you pack on muscle like Scott, while building crazy endurance and agility.

• Run on the Treadmill for 20 mins or Skip for 20 mins at medium to high intensity
• 50 Push ups
• Flat bench press – 3 x 6 reps
•  Rowing movement (dumbbell, barbell, cable) – 3 x 6 reps
• Dumbbell military press – 2 x 6 reps
• Chin ups – 2 x 10 reps
• Tricep extension (with rope or dumbbell) – 3 x 5 reps
• Dumbbell curl (with dumbbell or barbell) – 3 x 5 reps
• Front squat – 3 x 5 reps
• Deadlift – 3 x 6 reps
• Leg press – 2 x 12 reps
• Seated calf raise – 2 x 12 reps
• Standing calf raise – 2 x 12 reps

How to do the Bench Press

1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

FRee GivEAwayz 2

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