Train Like a Fighter and Look Like One Too!!!
Have you ever looked at high intensity athletes such as martial artists (MMA Fighters), track stars, gymnasts, etc, and wonder how and why they have a physique like that of a bodybuilder posing at the night of their showing? You see 6-pack abs, ripped muscles, and basically just a lean mean fighting machine? These high intensity athletes are not freaks of nature (well, some of ‘em are), but more or less people who have truly maximized their genetic potential through High Intensity Training. Whether it is their profession or a passion, you can see across the board the effects of their training. One class of high intensity athletes are martial artists such as MMA (Mixed Martial Artists) Fighters.
GSP
GSP http://www.sportsbettingandcasino.com/files/2008/01/georges-st-pierre.jpg
As of late, you have seen the explosion of MMA into the mainstream affecting everything from clothing lines, media, pay-per-view, haircuts (kidding), etc. But when you look at how these high intensity athletes train, it is amazing. There is something to be said about the energy demands and requirements for this type of training. This form of training is anaerobic (without oxygen) in nature and has what we call an “afterburn” effect aka EPOC (Excess Post Oxygen Consumption). Unlike traditional cardio aerobic programs where you stop burning once you stop your exercise, anaerobic exercise keeps on going for hours afterwards thus maximizing fat loss! It is the Energizer Bunny of fat loss! Keeps going and going and going…
BJ PENN
BJ Penn http://www.newzealandmma.com/home/images/photos/bjpenn.jpg
Manny Pacquiao
Manny Pacquiao http://hibachibaby.files.wordpress.com/2008/04/manny-pacquiao.jpg
Although many cannot handle the actual intensity of how hard Martial Artists truly train, you can still get involved in high intensity training starter programs and maximize the benefits from it. As you progress, you can increase the workload and change up the routine to accommodate your progressions. So how many calories can you burn? Well, let me just say that your body composition determines that. Obviously if you are heavier, your energy demands are greater. For example, did you know that you can burn up anywhere from a low end of 300-600 calories OR 800-1200 calories per hour of boxing training? Those numbers are dependent upon the body mass of the individual. But before you get excited about your fat loss journey, keep in mind most people CANT go for an hour of boxing let alone 15 minutes. Now remember, boxing is one format of a high intensity exercise. You are missing the point here if you start buying gloves and a heavy bag. I’m talking about high intensity training and using martial artists as an example.
Look at the example below demonstrating high intensity vs traditional cardio training below:
- 154 pound person who runs at a pace of 8 mph will burn 320 calories in 20 minutes. That same person, walking at 3 mph for an hour, will burn 235 calories.
Now take that into your training protocol and you will see that you do NOT have to train for an hour. Train Smarter not just harder. The Strong and Sexy bootcamp program with Element 5 Fitness has incorporated this form of training into their programming. All over the Eastside clients are experiencing fat loss with this type of training. From 25-50+ pounds of fat loss, you may wonder why participants at the Strong and Sexy Bootcamp classes are experiencing this phenomenon. Well, if you were paying attention to the paragraphs above then you would know why!
I have included some of the sample workouts below that were incorporated in our Strong and Sexy Bootcamps classes. This is a 30 second format PER exercise. You cycle through the three exercises one after another WITHOUT rest. The only real rest you will probably get is a 5 second transition between stations.
30 second format EACH exercise EQUALS ONE SET:
- Bench Press OR Band Punches 30 seconds
- Reverse Lunge with Band Row
- Jump Rope OR explosive cardio format
Repeat these exercises 4 or 5 times through! That itself covers a quick six to seven and a half minutes! Once you combine 3 – 4 formats of this type of training, you will have covered at least 20-30 minutes of a high intensity type of training. If you dare, try this format and adjust the intensity and tempo to get a killer workout! Welcome to the FITNESS WARRIOR LIFESTYLE!!!
Yours in health,
Belton
New Years Resolution and Biggest Loser Secrets Revealed!!
Ok, I am going to keep this blog short because of TWO main reasons but I have to write it:
1.) I Hate New Years Resolution in the cliche sense; but I do love the idea of it, the increase in fitness participation, and the excited energy people have on 2009 and the re-birth theme.
2.) I Hate some aspects of the show “Biggest Loser” such as their training methods to accomplish excessive extreme goals, and push till you fly off a treadmill and pass out scenarios; but i do love the display of dedication, struggles, goal setting, achievements, and end result celebrations!!
So why am I writing this blog? To share the Biggest Loser secret? To tell you how they lose 5, 10, 15, maybe 20 pounds per week? Let me clarify some things and give you the bad news first.
BAD NEWS:
No, I will not put you in a ranch to train 6 hours per day, hard core, and risk injury like the Biggest Loser. No, you did not start at 350-400 pounds and have alot to lose. Most importantly NO, I DO NOT have $500,000 to give to you for achieving a healthier and happier lifestyle. That should be an internal self motivator. If you need a self motivator, go look in a mirror naked. Seriously…
Let me also clarify some other things first before I talk about the secret of “The Biggest Loser” because it has been irritating hearing it year after year each season it is on. People lost WEIGHT. Have you noticed I did not say FAT weight, or MUSCLE weight, or WATER weight? I said weight and it could have been all three or one or the other.
Imagine this…you have a backpack on that weights about 10 pounds empty. You use that backpack to carry 40 pounds of WEIGHT. The next day, you drop those 40 pounds and throw it away. Ok, so what about the 10 pound empty backpack? Why are you still carrying it?
Imagine you gain 40 pounds in 2 years. Remember, in order to support a heavier weight, your body has accustomed itself to support that new added weight through a heavier frame, whether it has extra tissue or muscle to help lug around the extra 40 pounds. So why am I throwing this tidbit of information? Because I get tired of people saying “Belton, why can’t I lose 15 pounds in one week? How do those guys do it? etc, etc, etc”
You don’t have BIG backpacks!!
You aren’t 350 pounds!!
You don’t live in a ranch and train 6 hours per day. Last I checked you had jobs and a life. Not that it is an excuse, it’s reality and you have to deal with it and properly design a training regimen and fat loss program.
Ok, so let’s move onto the secret of “The Biggest Loser”, since I did say I was going to reveal it for you to kickstart your 2009 New Year. Well, obviously the ”Biggest Loser” show is over, and the winner was a person that I liked, but I did hear some wonderful things at the finale.
Ready for the secret? Were you watching the finale? There were two lines that said it all:
“Live in the Moment” – Vicki was told by Phil
“Surrender to the Process” – Michelle (The winner of “Biggest Loser” 2008 Family Edition)
Those two lines say it all right there. There is your Big Secret. No magic pill, No magic exercise, and No magic gel to rub on your cellulite.
“Live in the Moment” – It’s 2009!! Cmon! Enjoy what you have and know that you are alive, well, and survived 2008! It’s a time for change. New president, New Year, New you. Do something. Goodness! Here is a suggestion, Strong and Sexy Bootcamps. Forget the past, it’s done. Talking about the future is like every other moment you said you were going to start to lose weight.
Act now! The momentum will propel you. Don’t get me wrong, definitely set goals and have a future end goal in mind. But living in the moment means ACTION ACTION ACTION!
“Surrender to the Process” – Strong and Sexy Bootcamps, like other great programs have a plan in place. There is nutrition involved and a proper exercise regimen. Surrender, commit, and hold yourself accountable. Don’t go into it half-a@@. You know what I mean. ‘Nuff said. New Years is around the corner. Live in 2008 or come join us in 2009.
Readers, I have said enough. You get the point and now you know the secret. What were you expecting anyways?
Your Fitness Coach,
Belton Lubas
Co-Founder Element 5 Fitness
www.element5fitness.com or www.strongandsexybootcamps.com
No Really, Thank You For BLOCKING My Car In!!
Hello all,
Picture this, it’s 5:30 a.m. and you are heading to train a 6:00 a.m. enthusiastic group of people looking to get in shape. It’s cold, dark, and wet as you walk towards your car. When you arrive to your spot, you notice that something looks odd. You see, I purposely parked my car close to the post/wall on the passenger side to give ROOM for the driver’s side in the event another car pulled in to that slot and needed room. I was also being considerate to my wife because I wanted her car to have OUR designated slot. I don’t mind the trek to the “open’ spots that early in the morning. I was in a good mood. C’mon, I had a great weekend and a great start to the week full of informative, educational, and inspirational lessons. I also went to the same self defense course that “fitnesswife” went to over the weekend. What a great way to start the week!! BUT NO!! LO and BEHOLD my driver side was blocked in with a space of maybe 8-10 inches and the passenger side was already hugging the side post/wall.
What did I do? Well, I cursed an inanimate object and a person I did not know who was probably sleeping and could probably care less. I thought about going back home and getting a piece of paper to write them a nasty note about their lack of consideration. My mind was racing with angry thoughts!
I was then hit with the realization that all this time spent getting mad (about 5-8 minutes), could have been used to crawl through my trunk and into the car. Another thought hit me! I had forgotten the Ultra Sound Body Fat testing device that was needed for a body fat test for a client after class!
So, I went back to my home (not to write a nasty note), grabbed the device, crawled through to the driver side, and went off to take care of clients. Driving to the gym I thought about what just happened and laughed at myself and the craziness of it all. I made the class, had my device, took the test and consulted accordingly, and had a great attitude the rest of the day.
I learned something that morning. I learned that no matter how much you yell or stomp your feet at a car, it won’t move. I learned that life is too short to mind the little things that really ISN’T a big deal. Ok, so I had to do some yoga-kamasutra-gymnastics moves in order to get in. But let’s rewind a bit and play that scene differently.
Things I could have done:
- Yell, scream, and kick. May lead to damaging that car and most likely me paying for damages
- Write a nasty note and deal with the consequences of that person getting mad back
- Be late for clients and deal with the aftermath of poor service
- FORGET the Bodymetrix device and deal with poor service and unhappy client
- Have a sour day and provide poor service to other clients and classes
- Deal with the mounting consequences from all of the above and the impact it has to others
Thank you for teaching me a lesson in Humility. Thank you for reminding me about the Bodyfat Device. Thank you for allowing me to look at life from a different perspective and practice what I preach to myself. Thank you for teaching me patience. Thank you for Blocking my car in that morning. Really, Thank you…but please try to give me a little room?
Belton Lubas
