Fast and Furious Fitness

So, today was another “long” workout. Not really long by the typical gym trainee standards - but, it lasted about an hour, and I was hammered at the end of it all. Sweat was dripping off me, and the summer’s just beginning here in all honesty. Each body part was worked throughly, and to the max.

And, I feel GREAT - not worn down or exhausted.

I worked every thing today - as I usually do. What made it better today is that I slowed it down just that extra bit, to enable me to focus and recover on form/execution of ALL the exercises.

And while doing so, I discovered another trick to the Sumo Squat. Without further do, here it is: - While coming down on the squat, really “bang” your foot down i.e. “stomp” while bringing your leg back from the extended “up” position. You’ll find this gives you a better workout in terms of breathing, and also in terms of muscle being worked.

Slowing it down just a little bit also gave me an opportunity to focus on something else which is of paramount importance - but, I’ll let you figure that one out. (Not so subtle) hint: It involves O2.

So, all in all, nothing really new - but, yet another great workout for the books. Which is going to be followed by another one.

And that, dear reader, is exactly how it should be. String together one great workout after the other, and you’ll be holding the keys to - and entering - a whole different world altogether.

I’ll end on that note. Oh, and I’ve been recieving a ton of comments (or should I say pingbacks) from sites - which I really do appreciate - but what is happening is that the comments don’t contain anything meaningful - its more like “xysayzkf http://sss.xxysa.” or “rock stars here - http:// . . . “. Please, by all means, visit the blog, and leave comments - but make sure they at least look like a human being wrote it.

Okay, enough for now. As always - get fit - FAST!

Rahul

All,

Control, and form. These two words have entirely different meanings, but are yet analogous when it comes to exercise. One depends upon the other, and the other cannot be utilized to its full potential without one. Symbiotic would be a good way to put it, or perhaps “inter-connected. Semantics aside though, it’s important to concentrate on both equally hard.

Form is of paramount importance, as I have mentioned many times before, but “controlling” that form is equally important, and is part of form when you think about it. While doing the Hindu squat, you maintain good form - but you also maintain CONTROL during the movement. The descent, the ascent, the swinging of the arms, all this occurs in a CONTROLLED, rythmic pattern - and in good form.

And obviously, control without form is no good. Think of doing an exercise the wrong way, but controlling that wrong form. No use there either.

It is important to take some time out both during, after your exercise routine to concentrate on this. Sure, you don’t need to be dilly dallying during your workout - but, make sure your doing things correctly and in control.

It can get hard to maintain right form and control during some of the tougher exercises, and to do so one can use “visuals” to help during the exercise. For instance, I imagine that I am trying to knock someone out with a sideways kick while in the “up portion” of the Sumo squat - so there is an imaginary chin that I need to target rather than my outstretched palm (and for more information on how to do the Sumo Squats, do a search). I know I need to control my movement, so I don’t injure my groin - I also know I need to move fast, and keep moving fast. And that’s one example. You can use a more non-violent visualization if you wish - think of dislodging a brick stuck at a high level, maybe.

So, as you can see, form and control and analogous. One depends on the other, the other leads to the first, and vice versa.

Make sure to concentrate on both and strike a good balance between the two - and you’ll do just fine.

All for now!!

Get fit - FAST!

Rahul

All,

Let’s face it, your workout is something you need to enjoy. I mean if its something you should be doing daily, and have to do daily, then it’s going to get real hard to keep up (no matter how disciplined you are), if you don’t enjoy what you’re doing to an extent.

Of course, thats not to say that the workout should be a lark, and “easy”, or any of those things. Your workout SHOULD be tough (and that should be something you enjoy), rigourous - all that. But, sometimes, you just need to “relax” into the workout, and enjoy what your doing, without worrying too much about sets, reps, benefits, etc etc.

This is what I did today. I was feeling like doing something different, so I started my routine - and kept going - but, I did so slowly. I concentrated on perfecting EACH rep, and enjoying the work the muscle was getting (yes, I know this sounds cryptic but those of you that have been training a while will get it), instead of focusing too much on time, and other factors. Added in some more exercises, did some more reps on some of the usual ones. And I ended up completing my workout in about an hour instead of the usual 40-45 minute blast. Fair enough - I enjoyed every minute!!

I don’t advocate doing this daily, obviously - your workout should generally be short and sweet. Fast and furious, short and sweet, whatever tickles your fancy. . .But, remember it’s not always about setting personal records, or beating the clock. Sometimes, just sometimes, you need to relax into the workout, and just enjoy how things are going.

And you may find that despite not trying to, you’ll hit personal bests (or close to it) on many exercises. I know I did so on extended arm pushups today!

And bottom line is, if you’ve been training a while, then this type of routine will actually help you “recover” both mentally, and physcially - and give you a great workout while doing so.

Try it - and let me know how it goes!

Enjoy,

Rahul

OK, all of you probably knew this (or a related topic) was coming after yesterday’s note on taking a break for two days!! Anyway, it’s something which I do believe needs to be covered, and as with yesterday’s note, does apply to many folks, so here we go.

First off, I woke up feeling great this morning. Well, about 95% battle fit to be honest, but 5% never stopped me from working out, so I went at it full bore today. But, while doing so, I noticed two things -

a) My form was a bit “off” on some of the exercises; and in addition, I was going a bit TOO fast on some of them.

b) I had the urge to do an insane number of reps of everything to make up for the lost time. Not a good idea, and I’ll explain below.

Many a times when one comes back from a break, maybe a lengthy break, your muscles need to “get back into the groove” of doing things. Of course that is not to say that your muscles “forget” - far from it. But, what I am saying is that muscles, like everything else, need to be “primed” regularly for maximal and optimal output. Grease the groove regularly, and things will fit - don’t do so on a regular basis, and it’ll take a few tries to get the bolt in, so to speak. Both the bolt and groove are ready, but the grease just ain’t there.

I apologize if the above sounds a tad bit cryptic, but that is what I found out today. My tendons and muscles were raring to go, and did, however, I had to pause quite a bit during executing certain exercises, because my form was off. I’m glad I did so though - I’ve covered the importance of form in prior posts; do an exercise in improper form, and you might as well not do it. And of course risk injury.

As for point b), this one is pretty much common sense. Don’t do so much (though I usually have the urge) that you either a) end up tired or b) “overdo” it and end up with a pulled muscle or something. Other than that, hit the exercises hard, but do so with common sense.

So, thats it for today. I didn’t go for maximum reps on anything today - but, the groove is well and truly greased now. . .And, I’m pretty sure I’ll be sharing a “maximum rep” story with you sometime this coming week!

Have a safe weekend, and get fit - FAST!

Rahul

All,

Many trainees often wonder whether it is better to complete their workout by paying paramount attention to form, or by focussing on how fast they finish their reps.

The answer to this is - they are both essential. However, your body will only reap the full benefits of an exercise if it’s done in correct form. If you don’t pay attention to form (and breathing, as well), then you might as well not do the exercise in the first place. Period. Yes, it is THAT important.

Now, am I saying go slow in between reps/sets? No. I am not advocating you complete a set of 100 squats in 30 minutes - that would pretty much be useless again. BUT, and this is important, ALWAYS remember that form is paramount. If correct form means you take a little bit longer to do the exercise, then so be it. Just make sure you aren’t wasting time in between reps/sets, and you’ll do just fine.

I’ll give you an example from my own training. I’ve been doing reverse pushups for a while now, and can crack off between 10-15 at a shot - no big deal, really (again, this is because I have been doing them for a while - when I first started, I could barely get my butt off the ground). However, I have been noticing as of late that I have been “going through the motions” in a way on this exercise, and thereby neglecting perfect form, instead, concentrating on the rep number and the time taken. And, something didn’t quite feel “right” about the exercise later. Sure, my back was being hit, but it wasn’t being hit the same way when I started initially. Today, I did this exercise (along with my other exercises) in letter perfect form. Arms extended fully, pause at the top, then come down slowly in perfect form to the bottom, pause, and go again.

The result?? My triceps are hammered, and my back feels like it’s been worked over - in a GOOD way. And THAT sort of workout is what ultimately leads to gains in strength, rather than simply counting the reps.

A similar case occured with extended arms pushups a while ago. I was focussing more on the reps than the actual movement, and was therefore not getting all the benefits that I should have been out of the exercise. Slowed down, focused more on the movement instead of rep count - and felt it in my muscles in a different, and better way - instantly!

Yes, I know I should be concentrating more on these things - especially given I’m blogging about it on an almost daily basis. But, I’m human too - and need to step back and look at what I’m doing once every so often, just like you do.

So - concentrate on form, first and foremost. Speed is important, but get the form down pat - and, speed will follow shortly.

All for now!

Get fit - FAST!

Rahul