I am a big believer in constantly varying your conditioning workouts to keep your body guessing and burning fat each time. Kettlebells are a great tool for this because you can flow from exercise to the next so easily. I found this great video of a tough kettlebell complex that would be sure to melt some fat off your belly and ass so check it out below.
The key to complexes such as this is to change drills 1 or 2 reps before you gas out on your current drill. The goal is systemic fatigue, not localized. So keep the kettlebell moving for as long as possible to exhaust your entire body at one time. For more great information on complexes (they rock for building muscle and burning fat) check out Istvan "Steve" Javorek's book. He is the inventor of complexes and is considered one of the most knowledgeable trainers to come out of Eastern Europe.
The reps will be dictated by how tired each individual muscle gets (shoulder tired, move from pressing to a leg drill). As for sets, just do as many rounds as you can before it is obvious that you are spent. Use form as a guideline.
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more. www.kettlebellplanet.com
My legs are jello right now. I have been trying to incorporate The Primal Blueprint Law #5: Sprint once in a while, more often. Sprints burn fat, build muscle and improve athleticism so if you aren't mixing them into your training it is probably a mistake. Probably my favourite advantage that sprints offer is that they are extremely time efficient. Once you are warmed-up a 20 minute sprint workout is enough to leave you in a heap and force physiological changes. Efficient, effective and fun, what more can you ask for?
Now, since I don't care to leave my hamstring hanging off my ass at the track, I prefer to do hill or stair sprints. These are safer and cause less impact, which is important for heavier or untrained athletes. Try to find a big steep hill or a massive staircase outside. That way you can enjoy the benefits or training outside as well.
Today I decided to hit an 11 story staircase along the Elbow River in Calgary. It is wooden, so there is even less impact, and in a park so it is quiet with lots of green space; perfect for getting your sprint on! I did 4 sprints to the top, gassing out and walking earlier on the way up each time. If you can't sprint the whole hill/staircase that's OK. Just keep going up as fast as you can, it will still feel like a sprint to your legs and lungs!
Here is the workout in detail:
bike to the park
nice and slow to warm-up
stair sprints
4 times up 11 stories as fast as possible each time
bike home
nice and easy because I was dying
Pretty simple right? Workouts don't have to be complicated or tortuous to be effective. Just pick something awesome to do, then work it really hard for a short period of time. When you are gassed, stop. Then go home and eat!
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
I just thought this was a cool workout idea and wanted to share it with you guys.
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
Today was my first workout since the strongman contest on Sunday. I am still a little sore but wanted to get back in the habit of hitting the iron as soon as possible. I biked to the gym, did some front squats, bench pressing and rows, then biked back. Here is the actual workout I did:
bike to gym
20 minutes nice and easy
front squat
worked up to a max single
added 50lbs and did a stand and hold to get used to heavier weight than I can handle at the moment
narrow grip bench press
worked up to a heavy 5 reps
cable row
this was supersetted with the bench press
5 x 15
bike back hom
nice and easy again
Since I am still a little beat up I didn't want to destroy myself with a brutal training session. I took it easy on everything except the front squats because that was my main focus today.
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
Well, the King of Kensington Strongman Contest is over and I am a sore, exhausted and happy man. It was a tough contest but I came out with a 2nd place trophy, a few welts and a big smile. Competing is fun, you push yourself beyond what you think you are capable of, make new friends, and gain a great sense of satisfaction. Plus you don't feel guilty pounding back a DQ Blizzard after wards!
I posted a video below for you to check out if you care to watch me in action. The events were a truck pull, a log press with 185lbs for reps, a yoke walk with 590lbs (an event I need more practice with), a farmers walk with 220lbs per hand, a deadlift up to max weights (I hit 580lbs), and a stone carry for distance with 350lbs.
I couldn't have made a such a good showing without the help of my wife, the Independent Powerlifting Team, the guys at Remington's Gym, and the Bells of Steel Crew. Now that this contest is over I am going back off a bit and spend more time running sprints and playing with my kettlebells. Basically taking it easy Nathan style for a while!
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
As I rest up for tomorrows strongman contest I thought I would share an interesting article I came across this morning. I have several kettlebells, obviously, but I also have an Ironmind Sandbag that is collecting dust in my closet. I used to use it all the time until I moved to Calgary and bought a condo (no back yard!). Anyways, sandbag training is awesome and will make you stronger and more athletic. I would compare it more to wrestling than lifting weights though, as the weight is always shifting on you. There's nothing wrong with that though, because as anyone who watches mma knows, wrestlers are damn strong!
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
This is primarily a training blog. It started out solely for the purpose of me sharing my kettlebell workouts with the world and somehow morphed into a "hard core" strength training and Paleo eating site, probably because these are the areas of fitness and nutrition that interest and work for me.
I recently read The Primal Blueprint, by Mark Sisson and I now use it as a kind of guideline for me live a more healthy life. Mark breaks The Primal Blueprint into 10 laws to help you live the way you were meant to, not as corporations and social constructs. He attacks conventional wisdom wisdom ruthlessly, and why not? As more money is spent in the health, fitness and diet industries, people continue to get fatter and unhealthier. What people "know" isn't working. It's time for a change and personally I believe that Mark is fighting the good fight.
Primal Blueprint Law #1: Eat Lots of Plants and Animals.
Before agriculture, people didn't have a choice on this one, so our bodies are actually best adapted for these food sources. Eating plants and animals is an easy one for me. I love to eat meat, veggies, fruits, you name it. I have learned from experience, I used to be fat, that natural foods are more forgiving to my waistline than processed foods.
Meat makes me feel strong and plants make me feel healthy and energized. In the past when I did the Atkins diet and ate only meat and cheese, I felt kind of sick and became constipated. I needed the veggies and I love a bit of fruit. It works for me and will probably do the same for you. Make plant and animal foods the staple of your diet.
Primal Blueprint Law #2: Avoid Poisonous Things.
In the past this would have meant venomous animals or poisonous foods. Today modern processed foods like trans fats, high fructose corn syrup, or even grains fall under poisonous things. Times have changed and now the poisons we must be aware of are more insidious. They lurk under the guise of healthy foods in the super market. To be fit and healthy you have to learn to control your insulin through diet, and that means you can't eat the way TV ads want you to. Ditch the cereal and juice for and omelet and green tea. Bottom line, if you look at a food and can't figure out where it came from in nature, don't eat it.
Primal Blueprint Law #3: Move Frequently at a Slow Pace.
This one surprised me. I always thought walking and easy exercise was a total waste of time. I am one of those high intensity interval training guys who would rather sprint and puke than go for a jog. Well, I guess I was wrong. Mark explained that hunter gatherer's would spend a large portion of their day moving at a slow to brisk pace. Even hunting was done through hiking and tracking, only chasing down prey at the end if necessary. Sure, people had to run for their lives at times, but that was done at full speed and for a short period. People didn't go for jogs, it was metabolically expensive and pretty pointless.
All that hiking regulated their blood sugar, not that they really needed it, and built their fitness base. So getting more light exercise is a new initiative of mine. I am trying to make time to go for walks or easy rides more often without pressuring myself into "making it hard". I spent a month in Greece last year and walked for several hours a day with a lot of hill climbs involved. Even though I drank wine, ate bread and took it easy, all that walking prevented a single pound from being added. Don't be afraid to take it slow to get the benefits of cardio without the stressfull effects of long hard slogs. Mark recommends 2-5 hours a week of light to brisk cardio in the 55% of max heart rate zone. On the bright side, I have yet another reason not to go for a jog, cortisol baths.
Primal Blueprint Law #4: Lift Heavy Things.
Now you are talking my language. Mark explains that at times Paleo people, or Grok in his scenario, would have to lift heavy things whether it was moving rocks, carrying items or wrestling rivals in play. The fact is we know that lifting heavy things helps build and maintain muscle, improves tendon strength, and increases bone density. It also helps regulate your body fat, but only if you diet (insulin) is under control.
As a kettlebell enthusiast and strength athlete I love to lift heavy things. Lately I have been training with a strongman team, the Bells of Steel Crew, so lifting heavy things now includes stones, logs and all sorts of crazy objects. When it comes to health I don't think it matters much what you choose to do for strength training, just pick something you enjoy and have fun with it on a regular basis.
How is this for a fun, outdoor, primal workout?
Primal Blueprint Law #5: Sprint Once in a While.
As I mentioned above, our Paleo ancestors had to run for their lives at times. Only the strong, and fast, survived back then to pass on their genetics. Although the average person today is fat and weak, deep inside, at the genetic level is an athlete waiting to burst out! Sprinting is something I keep promising myself to make more time for. Back in college I played rugby and the sprint training I did before my final season turned me into a machine! I was leaner and faster than I have ever been sense.
I highly recommend including sprints in your routine, but start easy. If you go from the couch to the track and sprint full out you will be back in the hospital waiting room with a torn muscle in no time. Ease into it. Start with bike sprints or hill sprints at 80% and warm up thoroughly before hand. Sprints will make you lean and explosive but they are extremely demanding so work your way up to them over time.
Primal Blueprint Law #6: Get Adequate Sleep.
Before digital entertainment, people had their fun and then hit the hay. They had "relations" more often and caught more zzzz's than we do today. Sounds nice doesn't it? For me this is a tough one, I love to stay up and play video games or watch movies. Going to bed early takes discipline but it pays off. You will look better, feel better and find it easier to lose weight or improve athletically. Turn off the screen and go to bed!
Primal Blueprint Law #7: Play.
This one caught me by surprise. Apparently, hunter gatherer populations have more leisure time than we do! How is that for a kick in the nuts of the modern world. Our entire world is devoted to be being lazy and you are telling me we had it right the first time!
Anyways, hunter gatherers have more time and they use it positively. They play. That's right, even the adults. They wrestle, race, have games of skill like archery and throwing, and it is an important part of their lives. Play is fun, releases stress, is healthy, and a great social outlet. I have always played sports and always thought it was because I am so competitive but what I realized is that I just love the "bro time". I love to hang with guys and test myself against them. Play is fun and will improve your life so join that rec league team you keep talking about and get out there!
Primal Blueprint Law #8: Get Adequate Sunlight.
I love this one. For years I have been reading that training outside boots your testosterone and mood. I don't know about the testosterone but I can tell you that few things make me feel better than an outdoor workout. Sunlight was an integral part of our lives until the invention of the light bulb. Our bodies need it to produce Vitamin D. Get outside and catch some rays! Burning is bad, but a lack of sunlight isn't good either so go outside to do your exercise, play or just hang out.
Primal Blueprint Law #9: Avoid Stupid Mistakes.
A blown knee could be deadly for a hunter gatherer, especially one that lives near lions and tigers. Things have changed now and Mark theorizes that life has become so safe, no predators or deadly melee's, that people don't pay attention to anything anymore. For example, today we can survive pretty serious injuries but going through life on auto pilot has other consequences such as deadly car accidents or drownings. As a former teenage boy I can attest to the fact that stupid mistakes can cause injury and embarrassment. Now that I am older I know better than to put my body at serious risk for no good reason. I don't want to miss any workouts!
Primal Blueprint Law #10: Use Your Brain.
Use it or lose it. It blew me away to learn that the brains of Paleolithic people were larger than the brains of people today. We always picture stupid "cave men" but the stereotype is completely wrong. Hunter gatherer's don't get to veg out every night. They don't rot on welfare or work mindless jobs. They think, plan and act every day to feed their families and survive. Humans rose up through survival of the fittest, and it was our brains that gave us an edge against other animals.
With the agricultural revolution, selective pressure waned and everybody got to pass on their genes. Don't believe me, watch Jerry Springer. People don't have to be smart to get buy and procreate anymore, but they don't have to be stupid either. Using your brain will improve your cognitive abilities and delay the onset of mental disabilities related to aging.
Personally I enjoy strategy games, learning about investing and reading to stimulate my noggin. My wife likes brain puzzles instead. Everybody is different but my point is that your brain craves challenges so give it some!
That is all the Primal Blueprint laws Mark laid out in his book. I believe they are words to live by and I am trying my best. If you have read the book please post your thoughts below. If not, I'd love to hear from you too!
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
Since I am resting up for the King of Kensington Strongman Contest at the Salsa Fest this weekend in Calgary, I don't have a heck of a lot of training ideas or workouts to show you guys. Instead I thought I would post a newsletter from Mike Robertson.
48 hours left to get the early bird discount to the Midwest Seminar!
Tomorrow at midnight, the price goes up from $149 to $199 to attend the 2010 Midwest Seminar.
Where else will you get to learn from guys like Evan Osar, Bill Hartman, Lee Taft, Pat Rigsby and Brett Jones? Not to mention the fact that you'll receive .5 NSCA CEU's for being in attendance!
You don't want to miss out on this event. Follow the link below and be sure to sign-up TODAY and save yourself some cash in the process!
I just got word that Mike Reinold is hosting a free live webinar next week. Mike is one of my go-to guys in the industry, so this is definitely something I'll be checking out.
In this piece, I review some of the pertinent research on distance running, as well as ways you can improve your biomechanics for safer and more effective runs. Be sure to check out the "Comments" section as well, as there's some fantastic points being made there as well!
The reverse hyper is a wildly popular exercise, both in sports-performance and powerlifting circles. But does it fall into our mantra of safe AND effective? If you use the exercise, this is definitely something you'll want to read.
Is "core training" as simple as throwing in some crunches at the end of your workouts? This piece examines the functional anatomy involved in core training, and attempts to describe how proper core training can and should be carried out.
That's it for this week folks. Have a great weekend and I'll "see" you next week!
All the best
Mike
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
. He is the inventor of complexes and is considered one of the most knowledgeable trainers to come out of Eastern Europe.
is awesome and will make you stronger and more athletic. I would compare it more to wrestling than lifting weights though, as the weight is always shifting on you. There's nothing wrong with that though, because as anyone who watches mma knows, wrestlers are damn strong! 
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