Fast and Furious Fitness

All,

Pushups are an excellent, but oft-forgotten exercise that can be used to get in great shape, and fast. I’ve written many times about this fantastic exercise, but it’s never enough, and today, I’ll cover the benefits of doing pushups, as well as include a small tip on how to do ‘em better.

There is a reason why the pushup is a staple in the workouts of most professional atheletes, the military, and martial artists. Take a look at boxers and wrestlers - they do hundreds of pushups (and squats) daily. The same goes for the military (drop and give me 20!) - as well as martial artists. There should be no further reason as to why YOU should include them into your workout as well, but for some reason, pushups have slipped out of favor with the “gym crowd”, who instead focus on the bench press, dumbell or barbell curls, while ignoring the old favorite.

Now I’m not saying those exercises are bad per se (though bench pressing is known to have caused injuries for many) - but what I’m saying is that the pushup is a FAR better choice than MOST of the chest building exercises out there. Pushups done correctly work the entire body as a single unit - and if you do different types of pushups as I adovcate, your working the back, chest, arms, hips, legs - and even your toes.

Let’s see - the regular pushups work the legs, chest, back, shoulders, and triceps. The tablemakers and reverse pushups work the back and legs a lot more - while the extended arm pushup is primarily shoulders, lower back, and core. So as you can see, there isn’t a muscle that isn’t worked. And if your worried about the biceps and fingers, fingertip pushups take care of that minor detail as well.

In addition, high-rep pushup workouts build amazing lung power and endurance - try it, and see!

And perhaps best of all - pushups require no equipment, and a minimal time investment (I take about 8 minutes or so to bang out 100 assorted pushups). Can’t ask for more (or less) - can you??

Now, on to the tip - to make your form even better while performing this excellent exercise, focus on your thighs during the movement. Yes, that’s right - the thighs! Make sure your form is perfect - and then really “dig” your toes into the ground, while flexing the thighs hard. This little detail will make your pushups that much better, improve form - and give your core one hell of a workout (flexing the thighs in that position automatically taxes the core muscles).

So without further ado - get on those pushups! You’ll be glad you did once you see the changes for the better in your body.

All for now.

Get fit - FAST!

Rahul

Dear Reader,

Yes, I know it’s been quite a while since the last update, and I apologize. Been extremely busy with a lot of things, dealing with an annoying Internet connection (HA!) and similar stuff. I’ve been hitting my workouts hard as usual, but just haven’t been able to post as much as I’d like to have. . .

Anyway, it’s time to pick up where we left off - and, today, I’m going to cove how a simple change in one of my favorite exercises the “extended arm pushup” makes all the difference as to how the exercise hits your body.

Loyal readers of this blog have noticed that I’m a strong advocate of a) making changes to your exercise routine every now and then and b) “revisiting” an exercise i.e. to perfect execution, form, speed, all of which control how the exercise impacts your body.

And b) brings us to today’s tip: - Instead of looking ahead as I mention on the information page, look towards the floor while performing this pushup. This might sound strange, as I’ve stressed the importance of looking ahead and keeping the neck straight while doing pushups - but remember, we’re taxing the body differently here. The regular pushup, while working the whole body as a whole, taxes the arms, chest and upper/mid back far more than the lower back, which simply servers as a “stabilizing” agent during the process. However, the extended arm pushup is specifically aimed at the lower back, and thus one should think of the arms and shoulders as stabilizing agents, while most of the “lifting” work should be done by the lower back.

You’ll notice that you’ll tend to use the upper back a lot more when looking ahead - and that you bring the lower back into play when your looking “down” while executing this particular pushup. Given that the part of your body that goes “up” during this pushups is the hips and lower back (as compared to the chest and upper back during the regular pushup), it only makes sense to concentrate on those muscles more during this movement.

You’ll see that performing the exercise this way REALLY brings out the muscles in the lower back, and mid-lower back to a degree. Try it and see - it’ll work your back in an entirely different manner than if you look ahead while doing it!

You’ll also find that your “digging in” harder with your toes to maintain your balance - this is because your lower back will be doing most of the “lifting”, and will naturally demand some assistance from the hip/thigh muscles as well to maintain the correct position. Net result - a super overall body workout!

And of course, it goes without saying that this is a GREAT exercise - provided it’s done in good form, which goes without saying for any exercise, really.

That’s it for now - and it’s definitely the end of the “hiatus” as far as posting is concerned. Do write in with your comments, and let me know how your training has been going - and as always - get fit - FAST!

All for now,

Rahul

All,

I spoke yesterday about the benefits of deep breathing, and why you should be incorporating it into your workouts as well (or make it a gentle workout in itself). Today I’ll give you a quick example from my own workout which illustrates just how useful deep breathing can be (in addition to what I’ve already said before).

What I did today was do a deep breathing exercise after each leg exercise today. So I did my Hindu squats, then a set of deep breathing exercises. Then jumpers, then deep breathing, and so forth. And I achieved personal bests in the following exercises: jumper squats, and jumping lunges - while doing all my other exercises in a more “rythmic” pattern, if that makes sense. Well, there’s obviously something to it then!

My own theory is that mixing in deep breathing with the regular workout has two advantages : a) giving your “regular” muscles a bit of a break and thus allowing them to come back stronger for the next exercise and b) “active recovery” i.e. the deep breathing flushes out the toxins which build up in the muscles during a workout.

It also has the effect of leaving me less drained after my workout - which is a good thing. You should feel “buzzed” and ready to go after a tough workout - rather than ready to flop down on the couch and snooze. And, I’ve found deep breathing aids a LOT to this end. Not to mention that it keeps the blood flowing effectively throughout the entire workout, and thats always a good thing.

So - try and devote a bit more time to deep breathing exercises, or just deep breathing alone in the right fashion - and let me know your findings!

And, I know I haven’t covered what exact breathing exercises I use, amongst a host of other stuff I want to cover. So much to cover, so little time. . .

All for now though -back tomorrow hopefully.

Get fit - FAST!

Rahul

That’s the principle I used this morning while training. This is an advanced variation, therefore, it may be unsuitable for those that are just starting out. But for those of you that are advanced trainees, read on. . . Hopefully this tip will help you in your training!

The method is basically what the name says - one hard, long, set. I concentrate more on the tougher exercises while applying this principle, which makes it even harder. What I generally do in my routine is two sets of each exercise, but here I combine both into ONE long set. I may take a breather (a very short one) in the middle, but it’s essentially one long, hard, ardous set which really gets the heart rate up, and the breathing going overtime.

For instance, here’s what I did with my sumos, jumpers and jumping lunges (note these are all tough exercises): -

20 reps of Sumo Squats on each leg
15 reps of Jumping Lunges
41 Jumper squats

and all this, done in a long set for each exercise. Sure, I took maybe a couple of seconds breather DURING each set, but that doesn’t make it any easier to be honest.

This technique may seem similar to “supersetting”, but there is one difference - the breather allows you to perform at about 75%-80% of your maximal capacity during the rest of the set. While supersetting you generally don’t take a breather at all, but that allows you to only perform at maybe 50% or less during the superset.

So, thats another different way to train. Amazing how many variations one can come up - which WORK if you just train.

And thats really all there is to it. TRAIN - and the rest will take care of itself.

All for now.

Get fit - FAST!

Rahul

All,

Today, I’m going to write about one of the secrets to improving in all your exercises. Actually, it shouldn’t even be called a secret the way I look at it - it’s basically the “mind-muscle” link. And, I’m going to explain how I implement it into my exercises, and how it’s helped me - and can help YOU improve in your exercises.

This link is actually one of the most important keys to progress in any exercise, but especially a tough exercise. I find it most useful while doing pull ups and extended arm pushups, and I’ll cover how I implement this principle into those exercises.

First, it’s important to know that each exercise (at least, the ones I recommended) uses the entire body as a whole, but also has a “primary” group of muscles being worked. Usually that primary group of muscles being worked is the “largest” muscle group in that part of the body, and it consequently follows that these are going to contribute the most to improvement in that exercise.

With that in mind, it becomes VERY important to “focus” on the primary muscle being worked. Heck, I should say “focus into”, or “go deep into” the muscle being worked, even if you can’t see it being worked. This will automatically force your body to a) use that muscle all the more actively, and b) focus on form as well, and both of these will result in overall improvement.

Pull ups are an exercise which demand a lot of focus for many people, including me (yes, even me, even after all the training I do). Same goes for extended arm pushups. To get the most out of the pull ups, I focus intensely on the muscles underneath my arms (the lats) and focus on “pulling up” with THOSE muscles, rather than the arms as many people are prone to do. I focus on the back, and really “squeeze” the muscles being worked while performing my pull ups, rather than my arms. And this has lent itself to manifold improvement for me when doing my pull ups.

The same goes for doing my extended arm pushups. The primary muscle groups being worked here are the lower back and the lats, therefore, I focus on keeping a) my lower back straight and tight, b)pushing up with the lower body instead of the chest, and c) really engaging the lats much the same way as I do with the pull ups. And this may sound strange, considering we’re talking about pushups - but for those of you who’ve actually done this exercise in the right way - you’ll know what I’m talking about!!

So - focus on the muscle being worked, and really “get into” it. This one tip will prove to be invaluable when it comes to improving in the tougher exercises. Actually, all exercises.

All for today. Get fit - FAST!

Rahul

Dear Reader,

After the squat, and it’s variations, the next exercise that should be in everyone’s routine is the pushup. This one exercise alone will strengthen your entire body from head to toe, and is well worth the time and effort invested in performing the exercise - which, if done correctly, is not a lot of time at all. I get a 100 odd pushups in about 10 minutes or so, and that ain’t a long time to train.

1. Pushups train the ENTIRE body - when done in all it’s variations, pushups train the forearms, fingers, arms, wrists, shoulders, traps, entire back and - gasp - even your legs (thighs, hips, buttocks, and calves). Your feet get work as well, so this is literally an “entire body” exercise.

2. The “pushing” movement involved while doing pushups builds strength throughout the ENTIRE body. Pushups, when done correctly give you a solid cardiovascular workout as well. Try doing a 100 pushups (or, however many sets it takes you to get there) in GOOD form in 10 minutes or less. It ain’t easy. And the deep breathing involved while doing pushups makes you get stronger throughout your entire body.

3. Pushups can be done by virtually anyone, and require NO equipment except your body. And due to the fact that your entire body participates in this exercise, it is often easier to do for trainees that are just starting out, or trainees that are slightly overweight.

You may not be able to do too many pullups - but, the pushups is something just about anyone can work up to.

And NO, pushups are not the “easy” exercise they are made out to be. They DO have major strength benefits. You’d think this would be obvious; the Marines do a huge number of these on a regular basis, and last time I checked, a Marine was pretty damn strong. Likewise for boxers and wrestlers - pushups done in high repititions along with squats and bridging form the basis of their workouts as well.

Pushups give you REAL, FUNCTIONAL strength that just cannot be gotten from other pushing exercises involving weights. And that’s something you can’t beat.

Here is a 10-12 minute workout that’s guaranteed to get the lungs pumping, and the entire body working as a whole: -

- 25 regular pushups
- 20 tablemaker pushups
- 5-10 Reverse pushups
- 10 Arms extended pushups
- 15 regular pushups
- 10-15 tablemaker pushups
- 5-10 reverse pushups
- 10 arms extended pushups
- 10 fingertip pushups

(Information on how to do the exercises can be found on the site - see “information section” for same)

So, about 110 - 130 odd pushups, in about 12 minutes or so. I cannot also emphasize enough the importance of FORM and BREATHING; do either of these incorrectly, and you might as well not do the routine.

And for those of you that are wondering - yes, I’ve used this routine. Used it in today’s workout, as a matter of fact. . .

And if you can do that without breaking too much of a sweat (though I’ll be honest - I don’t know too many people that can), then no problem. Let me know, and I’ll put together a routine for you that’ll have you puffing in on time - and, it will involve nothing other than pushups.

Bottom line - train your pushups hard, and without fail! The rewards you reap in terms of physical strength, conditioning and fitness will be well worth it.

Rahul

All,

Its gratifying to be able to reach a “maximum” number of reps in one set, in any exercise. We all remember the “Can you do a 100 pushups without resting” contests we had in high school. Of course, there many actually ended up doing it, but then they weren’t done in proper form most of the time. . .I’m referring to doing a max number of reps with CORRECT form. And not to impress the opposite sex either - reps done with THAT in mind are rarely done right either!

I don’t advocate shooting for a max number of reps EVERY workout. Of course, if your maximum number of squats (for example) is only 10, then it makes sense to make it a “decent” enough number to actually get a proper workout - say 50, or perhaps 75. But, if doing 250 squats in one set is your goal, then I wouldn’t advocate doing that many daily. Do 100 one day, maybe sets of 75 the next day, and then 250 the third. Mix things up that way, and the “max” number of reps will be attainable, as your body won’t burn itself out going for broke daily.

(The exception to this are pro atheletes - but then they have many of the “benefits” that “normal” folk may or may not have, i.e. they don’t have a job to go to after working out, they get sports massages regularly, etc etc.)

Anyway, the tip I’m sharing today may actually surprise some of you - it is to actually slow the workout down a wee bit, to achieve those numbers you’ve always wanted to get.

As always, I’ll give you an example from my own workout. My workouts are usually done with little rest between sets (i.e. squats - jumper squats - lunges and so on and so forth -with minimal rest). And that works great for me - BUT, I don’t go for broke daily. The days I do go for broke - I slow it down a bit. For instance, I slowed the tempo down just a BIT today, so that I Was slightly less out of breath between exercises. Probably took 1/2 a minute more to “recuperate” between sets. Did this throughout the entire workout - and achieved great numbers on many of the exercises, jumper squats and table maker pushups being two of them (amongst others, but those two were the ones I did the “best” today).

The advantage of employing this technique every once in a while is that it gives your muscles a fair chance to go for a max number of reps, and also, keeps that focus laser sharp i.e. don’t just pant between sets - actually THINK about the next exercise while taking that 1/2 minute more. Try this technique - you’ll definitely find yourself moving towards the higher numbers using this!

Of course, I don’t advocate doing this daily - perhaps once, or maybe twice a week is enough. The rest of the time, do your exercises at the normal pace, and you’ll do just fine.

That’s today’s tip - try it, and let me know how it works!!

Rahul

All,

What does it mean to truly “master” an exercise? 1000’s of reps in one set? Doing them super fast? Doing them with perfect form?

There are many serious trainees out there, who are proficient in various exercises, and have acheieved a good level of fitness, and continue to improve.

But, how many people can truly claim to have “mastered” an exercise?

To answer that question, let me attempt to explain what it truly means to “master” an exercise. . .

First, even the simplest of exercises can be made tougher by doing things just a little differently. There are infinite variations of even the SIMPLEST exercises, which will make the exercise that much harder. I’ll give you three examples beneath: -

#1) Table maker pushups: Point the toes outward slightly while doing this exercise, and concentrate on SQUEEZING the hamstrings, glutes, and thighs during this movement. Focus also on the inner thighs while doing this exercise (turning the toes outward makes this possible). This variations makes it harder to perform for those who have weaker inner things, or weak glutes.

#2) Reverse pushups - Concentrate on really “opening the shoulders up” during the up part of this movement. Extend the arms out all the way - yes, I know this is part of the regular movement, but go that extra inch. Really “get into the muscle” and “feel” it “open up”. Some of this is more mental, but at the end of the day, inputting a mental aspect into the exercise makes the physical part that much more challenging. Try it, and see!

#3) Hindu squats - Concentrate more on the balls of your feet, as well as the inner things during the movement instead of just the quadriceps - and you’ll feel the movement differently.

Note that these are just THREE examples - the theory applies to most, if not ALL exercises you do.

Now that we’ve estabilished that, back to the definition of “mastery”. A person may be able to knock off 25 tablemaker pushups in one set, but would he able to do these with the slight variation I mentioned in #1? Or, someone may be able to knock off hundreds of squats in a single set, but is their form and breathing absolutely correct on all the reps? Are they truly concentrating on the body as a whole while doing the exercise, or simply the thighs?

You get the picture - to be truly called a “master” at any one exercise, you would have to master all the possible (and importantly, PRACTICAL variations i.e. doing 1 Hindu squat per minute is a variation all right, but neither useful nor practical!). And even then, I’d bet you could come up with more ways to challenge yourself with that particular exercise.

Very few people, if any, master an exercise to the fullest. I know I am personally not at that level myself, though I will say I’m fairly fit, and up to 90% + mastery on a lot of the exercises I do. But, that last 10% is the 10% that matters.

So, what does it take to “master” an exercise? The basic things, really - focus hard on your reps - make sure you “change” the exercise up every once in a while - and you’ll be on your way to achieve mastery in that exercise. Once you do, drop me a line - nothing like hearing it straight from the horse’s mouth, so to speak!

That’s it for this one. As always - get fit - and FAST!

Rahul