Monthly Archives: March 2011

Each Friday our blog is dedicated towards answering reader questions, with heavy emphasis upon providing a daily training regime. The “USPlabs Iron-Day” is no-nonsense training session that can fit into many different regimes and comes via our reader’s interest.

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Today’s topic comes via a number of requests that given the enormity of the topic we have been providing in segments throughout the week, which is weight loss and our special “Incinerating Fat Training”.

Each exercise starts with RED² and hurdle mobility drills, followed with upwards of fifteen minutes of rope skip. Quite naturally, rope skip may be beyond fitness levels at the start, so please temper it and gradually increase.

After completion of the opening section, the individual performs ten minutes non-weighted general physical preparation (“GPP”) consisting of four sets of thirty-seconds each of the following movements.

• Jumping jacks
• Shuffle splits
• Vertical hopping
• Slalom (side to side) jumping

In optimal situations this is done continuous but quite obviously there will be a significant period to work up to this level of fitness. Start where you are comfortable at, i.e. drop each movement to fifteen second intervals with one-minute sets and equal time for recovery.

Resistance training is broken into three basic complexes (1, 2 and 3) per day, performed for sixty total seconds. Perform the first part of the complex for thirty seconds before moving to the second to complete the set. Once completed “complex one”, rest sixty seconds and move to “complex two” and then “complex three”. Repeat six total circuits.

Day 1 (i.e. Monday)

1a) Squat
1b) Medicine Ball Wood Chopper

2a) Hang Pull (from below knees)
2b) Good Morning Squat

3a) Pull-Ups
3b) Barbell Curl or Drag Curl

Day 3 (i.e. Wednesday)

1a) Renegade Squat Pull (see technique)
1b) Medicine Ball Wood Chopper

2a) Bench Press
2b) “STS” model from the Renegade FIX™

3a) Push Jerk (Dumbbell or Barbell)
3b) Dumbbell Tricep Extension

Day 5 (i.e. Friday)

1a) Barbell Hang Pull (at knee level)
1b) Medicine Ball Wood Chopper

2a) Deadlift (Snatch Grip)
2b) Good Morning Squat

3a) Bent Over Rows (reverse grip)
3b) Forearm Curls

At the end of each resistance section perform the four key movements for a strong, stable core (Plan, Side Plank, Horse Pose, Superman). If possible, these should be performed at the conclusion of a twelve minute min-cycle of DMC™. This will be very challenging but for those who have maintained the correct diet and supplement protocols, the process of doing so will accelerate drastically.

On days 2, 4 and 6 perform the following:

• RED²
• hurdle mobility drills
• rope skip (upwards of ten minutes)
• general physical preparation (same pattern but for six minutes total)
• DMC™ (fifteen to eighteen minute segment)
• four key movements for a strong, stable core

Each exercise day finishes with static range of motion. This is extremely important to assist in recovery and I strongly urge significant fluids and Modern before commencing.

Please remember to maintain the “simplicity” diet principles and utilize supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise (Modern) and stimulate Growth Hormone (PowerFull) to accelerate the process.

Prepared by John Davies
Photo: Jake Wooley
Second from top photo: John Davies

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Losing weight is a unique mix of a dietary approach of “simplicity” along with a painstaking exercise regime that promotes reducing body-fat, overall health, work threshold, optimal postural alignment and increased strength. No program is truly complete or will ease a person towards lifelong health without each aspect considered.

Within resistance work compound movements suit the goals best but with a slight modification from typical use as they used within broad complexes lasting sixty-seconds per set. This assists in assisting GH production as well as recognizing the need for postural stability. Weight chosen is typically light, roughly fifty per-cent of maximum with obvious fatigue very high.

Piecing together our “Incineration Training” regime, the day starts with RED² and hurdle mobility drills, followed with upwards of fifteen minutes of rope skip. Quite naturally, rope skip may be beyond fitness levels at the start, so please temper it and gradually increase.

After completion of the opening section, the individual performs ten minutes non-weighted general physical preparation (“GPP”) consisting of four sets of thirty-seconds each of the following movements.

• Jumping jacks
• Shuffle splits
• Vertical hopping
• Slalom (side to side) jumping

In optimal situations this is done continuous but quite obviously there will be a significant period to work up to this level of fitness. Start where you are comfortable at, i.e. drop each movement to fifteen second intervals with one-minute sets and equal time for recovery.

Resistance training is broken into three basic complexes (1, 2 and 3) per day, performed for sixty total seconds. Perform the first part of the complex for thirty seconds before moving to the second to complete the set. Once completed “complex one”, rest sixty seconds and move to “complex two” and then “complex three”. Repeat six total circuits.

Day 1 (i.e. Monday)

1a) Squat
1b) Medicine Ball Wood Chopper

2a) Hang Pull (from below knees)
2b) Good Morning Squat

3a) Pull-Ups
3b) Barbell Curl or Drag Curl

Day 3 (i.e. Wednesday)

1a) Renegade Squat Pull (see technique)
1b) Medicine Ball Wood Chopper

2a) Bench Press
2b) “STS” model from the Renegade FIX™

3a) Push Jerk (Dumbbell or Barbell)
3b) Dumbbell Tricep Extension

Day 5 (i.e. Friday)

1a) Barbell Hang Pull (at knee level)
1b) Medicine Ball Wood Chopper

2a) Deadlift (Snatch Grip)
2b) Good Morning Squat

3a) Bent Over Rows (reverse grip)
3b) Forearm Curls

At the end of each resistance section perform the four key movements for a strong, stable core and finish with static range of motion. For maximal impact, utilize supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise (Modern) and stimulate Growth Hormone (PowerFull) to accelerate the process.

Editors Note: if you have immediate questions on maximizing your results, please remember to visit our Facebook page and discuss your nutritional plan with our expert advisors.

Prepared by John Davies
Photo: Steve Tauriello
Second from top photo: John Davies

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

What if everything you thought of how to lose weight was wrong?

What if everything aspect, all the complex diet plans and exercise programs were too complicated and in-fact much simpler that you are told?

If you have been thinking that, then as incredible as it may seem you are correct.

Whether through error, poor judgement or just trying to mystify products and services, much of the exercise field makes weight loss far too complicated.

In fact, losing weight is straightforward and while it takes time, not only can you achieve your goals but live a healthier, more active life.

Albeit a radical change in the lives of many, by following my “simplicity” dietary approaches you will not only fulfil weight management goals, save a significant amount of money on costly processed foods but equally drastically improve your health. While that change may be a challenge, once an individual adjusts it is a simple approach to a life of healthy living.

Please let me stress, there is no “selling property” to the above diet. No clever “splash page” to a diet book or a string of television shows and lectures. It is a gift of lifelong health and, I think I can say this, virility.

However, what of exercise? Does it need to be complicated for those wishing to lose weight?

The answer is again that exercise needs to take a “simple” approach, recognizing the issues of losing weight, insuring proper movement patters and posture are reinforced, while developing work threshold. This plan is not terribly complex because quite obviously work capacity is lower and therefore the tactical approach of more demanding exercise regimes needs to be gradual. Simple, as the old adage, slow and steady wins the race.

In continuation from the opening segment to “Incinerating Fat Training”, begin your exercise program, preferably in the morning with a complete dose of the RED² system.

Once comfortable with this section, add hurdle mobility drills and follow with rope skip. Quite naturally, this will take a period of adjustment and best to re-format with fifteen sets, upwards of one-minute in length with a modest rest period of approximately equal time between each to allow the individual to regain composure

From this period, each training day will have ten minutes of the following non-weighted general physical preparation (“GPP”), primarily to assist in developing fitness levels and quite obviously assist in weight loss

• Jumping jacks
• Shuffle splits
• Vertical hopping
• Slalom (side to side) jumping

Each set takes two minutes to perform. Repeat five times for a total of ten work minutes. Perform each drill for 30 seconds in continuous fashion. If possible, do so without stopping. If rest is needed between sets, use 60 seconds maximum.

These three additions will add nearly thirty minutes to your daily regime but lay a strong foundation to your conditioning level and should never be missed. As always, ensure you consume plenty of fluids, finish with static range of motion and  make use of supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise (Modern) and stimulate Growth Hormone (PowerFull) to accelerate the process.

In tomorrow’s edition we will review resistance training measures as we move closer to a full weekly program.

Editors Note: if you have immediate questions on maximizing your results, please remember to visit our Facebook page and discuss your nutritional plan with our expert advisors.

Prepared by John Davies
Photo: Curt "The Brute" Dennis, Jr

Second from top photo: John Davies

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Without a doubt the most common goal within the fitness and health sector is lowing weight. The epidemic of obesity knows no borders, running amuck throughout the world and furthering its stranglehold on the future by afflicting youth. Dreadful dietary habits have been engrained for generations, such that common ideas of the past on proper eating habits have been forgotten and the mainstream rarely is involved in healthy activities.

The exercise industry, as for the most part, failed and must rethink its approach. While that is a generalized comment and naturally prone to some flaws, more money is spent on broad exercise sector, yet the public is accelerating to an unhealthy life and obesity related diseases. Said engrained problems are so entrenched that despite the common knowledge of not eating fast food will only lead to an unhealthy life, the public will not stop lining up for the foul slop and local governments are wrestling how to legislate it out mouths of children. Couple in extremely sedentary lifestyles of both adults and youth, seemingly more interested in watching television or playing a video game than going outside and we the exercise industry have a mighty battle ahead.

Yet it is a battle that must be waged and can no longer be avoided. For too long it has been avoided or typically considered with too much of an impact. This is not simply about your health but (many) countries ability to afford health care cost and ultimately compete in a global economy. The issue must be taken serious with every individual in the health and fitness industry taking an active role in your community.

That said, while the matter is urgent it is also manageable or at-least, there is way out of the mess. The only true solution involves a long term plan with changes in overall lifestyle but with a well laid out exercise program, diet and supplement regime and individual can shed weight quickly and keep it off.

Incinerating fat involves a careful approach of increasing work threshold utilizing longer duration sets but always in a safe manner such that it increases the secretion of growth hormone. This naturally creates a “catch 22” situation because if you are overweight, it is unlikely you can maintain body posture in longer duration sets and anything of the contrary will accelerate the chance of injury, only leading to more inactivity.

Through the course of this week, we will piece together our “Incineration Fat Training” program, a simple series that can be performed at home or in your gym. First let me stress, I understand the complexity of weight loss and this is going to be gradual. Each day we are going to build on the prior day and even if it takes you a number of weeks to be able the entire training session, we will maintain a steady course going forward.

The first step in all exercise regimes must be the preliminary “warm-up” section, with is better termed as “movement preparation” period. This is important for even the fittest of athletes because unless your core region is activated proper movement patterns are highly unlikely. Remember, we need all exercises to be performed properly such that the desired benefit is achieved, the risk of injury is lowered and equally work threshold is eliminated.

To start your first day of “Incinerating Fat Training”, the first thing in the morning, on a empty stomach go through the RED² training regime as described. Ensure you consume plenty of fluids while going through and time permitting, add static range of motion. It is unlikely the first day you will go through both but if you can, you have made a great start.

The other structurally key components are diet and nutrition with the former involving some basic rules whereas supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise (Modern) and stimulate Growth Hormone (PowerFull) accelerate the process.

Remember to join us tomorrow as we continue to build up our “Incinerating Fat Training”.

Editors Note: if you have immediate questions on maximizing your results, please remember to visit our Facebook page and discuss your nutritional plan with our expert advisors.

Prepared by John Davies
Photo: Jake Woolley
Second from top Photo: Joe "The Prototype" Morrow
Third from top Photo: John Davies Squat Pull part 2

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

With the first inklings of spring, the race for incinerating fat has begun with many asking how to lose weight and get into shape

In response to those questions, first I wish to stress that losing weight typically involves lifestyle changes in both diet and exercise and unhealthy approaches should be avoided. “Crash” diets that involve draconian approaches should be avoided as well as exercise programs that are likely to lead to injury.

The only true solution involves a long term plan, yet that does not mean results will not come quick. In fact, a well laid out exercise program can quickly transform an individual when combined with the right diet and supplement plan.

Dietary choices should not involve complex mathematical equations but instead lifestyle choices, one’s that will change your lives, empower your future and make tomorrow a better day. In-fact, a successful diet is uncomplicated and a journey back in time of fresh wholesome fruits, vegetables and meats. It is the age old wisdom of pushing away from the table, not over indulging and balancing a meal with wholesome, natural choices.

Exercise is in theory is equally not complex, particularly for those in need of losing weight because we must balance maintaining proper technical form, alleviate unnecessary joint and ligament stress, increasing work threshold and triggering hormonal actions to accelerate the plan. Be nudging the pituitary gland to secrete growth hormone, the metabolizing of fat, including stored fat and muscular growth will occur. This is particularly of issue with those over the age of thirty as growth hormone (as well as testosterone) will plummet approximately seventy-five percent over their next thirty years. Further elements of stress and sleep depravation, both extremely common, if not impossible to avoid in our modern lives, turn the screw a little tighter in increasing one of the most troubling of hormones, that being cortisol.

This is the incredible mix or equation of weight loss because as we careful edge work threshold and the secretion of growth hormone, the incineration of fat turns like a wheel going downhill. The key is in the mix of not simply exercise or the simplicity of diet but augmenting with supplementation that assists the weight loss process (i.e. OxyElite Pro or Recreate), recovery from exercise, which is further key for those in a new program (i.e. Modern) and stimulate Growth Hormone (PowerFull).

In the course of this week we will continue to examine how to get in the best shape of your life for this summer and more importantly keep it off for the rest of your life.

Prepared by John Davies
Photo Joe Bender, Personal Trainer and USP Labs client

Editors Note: if you have immediate questions on maximizing your results, please remember to visit our Facebook page and discuss your nutritional plan with our expert advisors.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk