5 Reasons Why You Need to Build a Strong Bodybuilding Network

April 11, 2014 by  
Filed under The Fitness Bug

What’s a bodybuilding network?

Well, a short while back, I wrote a popular article called ’15 things Bodybuilders and Entrepreneurs Have in Common’… It turned out to be quite controversial (Wasn’t intended… maybe I’m one big controversy), but one thing I didn’t talk about was the importance of having a strong network. A network of people that you choose to associate with, who just happen to be just as good or even better than you are at what ever game you are trying to succeed in.

Why do you want to build a strong network?

Simple…

# 1 Because you are only as good as the company that you keep!

So if you decide to associate with fat lazy bastards in your spare time, then their habits will likely rub off on you and you too will become a fat lazy bastard. If your current friends ARE fat lazy bastards, then ditch them and find some real muscle heads to ‘knock heads’ with. Doing so will have a serious positive impact on your bodybuilding lifestyle and achievements.

Troubles finding serious people?

Then feel free to join my network over on Bodyspace.

http://bodyspace.bodybuilding.com/Shaunus

At least one person there will inspire you, other than myself of course 🙂

# 2 We Naturally Compare With Others Close To Us

I’m not quite sure why this is, but us humans tend to have a habit of comparing ourselves with others, when in fact, we should only be comparing with ourselves. We are all individually unique in our own way.

Nevertheless, comparing is what we do. If you are going to compare yourself with anyone, then it might as well be against other great people. At least that way you can improve and develop the traits and mind set to be great throughout your body building life. Comparing yourself to crap will make you… well… crapper!

# 3 Find A Motivational Partner With Ease

Once you have a great network at your disposal, finding motivation and inspiration from others will be a breeze. No more searching around for someone to go to the gym with, or to seek sound advice from. Just jump on Google talk, Skype or what ever it is you use to communicate and shout! Its your trusted network. People will listen.

# 4 Rapid Learning

Mistakes will be made in almost anything that you pursue in this life. That includes bodybuilding too. Lack of knowledge is a key reason why you haven’t got the body that you wish you had. But the fact is, you can only learn so much by yourself. Your best bet is to learn from others. Learn how they,

  • Avoided injury
  • Overcame hurdles (Mental and Physical)
  • Busted through plateaus
  • Made the bodybuilding lifestyle work for them.

I mentioned earlier that we are all unique in our own special way, so the information you take away from your network should be used and incorporated into your own bodybuilding lifestyle plans. Only you can make something well work for you. No one else.

# 5 Be Introduced To Even More Powerful Peers

This is that whole 6 degrees of separation thing. It just takes ONE great connection in your network to be able to be introduced to the people that you would like to meet. And once you become connected with these folks, you too will be perceived as great by their peers. It’s a case of being guilty by association.

However, perception of greatness isn’t what’s important here. It’s all about the doors this can open up for you, inside and outside of bodybuilding. We are all human beings and we mostly do and want the same things.

  • Good Health
  • Good fun
  • Build families
  • Find happiness

Amongst that sea of needs and wants is a network (6 degrees of separation). A network where each and every person has the power to give someone one of the above, and the ability to receive one of the above too. There WILL be something that you can give to someone in that network. No doubt about that! But it’s all about what you can give. You have to give to receive. The more you give, the more you get back. That’s just the way the world works.

Once you do begin to receive, your lifestyle inside of bodybuilding will change for the better. But even more important than that is how your lifestyle will change outside of bodybuilding. None of us are bodybuilding robots. We don’t turn off our personal on-goings the moment we enter the bodybuilding zone. Life and bodybuilding merges as one, just like everything else, such as the relationships with colleagues you work with in your profession.

Once your bodybuilding life does merge with your personal life, you’ll find that good health, good fun, good family and happiness just happens. When it does, just remember who told you to go out there’ and build a strong network.

See you in the comments.

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BUGS BEST OF: February 2010

April 10, 2014 by  
Filed under The Fitness Bug

It’s been a while since I’ve done a bugs best of. The time where I rap up the most popular posts for the month. Well… like this classic song from Moloko I’m bringing it back, sing it back to me….

BUGS BEST OF: February 2010

Shock Body Exercise Variations

Shock Bodybuilding Preparation

The Most Important Bodybuilding Supplement… EVER!

The Only Exercise That Will Truly Test Your Strength

Why You Should Get Your Girl To Be A ‘Sexy’ Bodybuilder

15 Things Successful Bodybuilders And Successful Entrepreneurs Have In Common

Until next month… Bugs out!

The Secret Butt Exercise

April 7, 2014 by  
Filed under The Fitness Bug

It was only after I wrote the post ‘The art of building a bigger butt‘ that I found out that you all are looking for ways to increase or define your butt, better known as the glutes. And in some cases some of you are actually trying decrease the size of your butt. (Lucky Big butt b*****ds)

But today I am going to continue the saga of ways that you can increase the size of and strength of your butt muscles.

Why is it so important to focus on this so much?

Unless you are happy with having chicken leg syndrome, you will definitely want to make building your butt a priority in your weightlifting workouts. This is because,

  1. When your butt muscles gets lazy, it will be just like hitting a weightlifting plateau and your muscles will just get used to not being very active. This bad, because having a weak non-active butt will make you weaker in all of your lower body exercises that you perform.
  2. A weak butt will also push your pelvis forward and make your lower abs stick out. This will give you that dreaded pop belly look that we tried to get rid of back in lower ab exercises.

Introducing The Hip Raise


The reason why this exercise is called a secret is because most guys will ignore it because they see it as a ‘girls’ exercise. But don’t be as ignorant as those guys. This is an exercise that will put the burning desire back into your butt muscles. And this is how you do them.

  • Lie on your back on the floor
  • Bend your knees up and keep your feet flat and parallel with the floor
  • Tense the core of your body and squeeze your butt
  • Raise your hips up so that your body forms a straight line from your knees to your shoulders
  • Hold for 5 seconds, then lower back down to the starting position

Make sure that you are moving your Torso and hips at the same time when you do this exercise. You will know that you are doing it the correct way if you are keeping the arch in your back at the same level throughout the exercise. Start of with a gym partner to make sure that you are doing as follows. Once you get used to it, go ahead and perform this exercise solo.

How do I include this exercise in my weightlifting Routine?

Perform it right at the start of your weightlifting routine. Doing so will warm your glutes up and get you ready for exercise such as squats, lunges and dead lifts.

Now get off of your arse and go and build that butt already.

See you in the comments.

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3 Essential Fitness Habit Builders

March 29, 2014 by  
Filed under The Fitness Bug

This post was actually going to be a bonus ebook for a product I was going to release earlier in the year. But instead, I decided to turn it into a blog post. The fitness lifestyle is all about turning what we do into a habit. That’s how you stick to it long term. And the habit builders below will help you do just that.

 

1) Get your recovery periods in check @ food ‘The Big 3’ (meals)

 

 

 

You already know what that is. But if there is one aspect of your training that you need to learn to get right, it’s this

A.    The types of proteins and carbs you consume
B.    The time of day you decide to train

if you plan on training in the morning then its a good idea to get into the habit of eating your 3rd of ‘The Big 3’ a little later than usual. This is because that will be the meal your body feeds off for that morning workout. Eating late has also proven to be an effective strategy for increasing muscle mass and promoting fat loss. Which is of course the ultimate goal when building the shred with bulk physique. And it is because of this meal why you wont really need to eat a big breakfast.

Why?

Well lets look at the realism of the situation.

Now, ‘The Big 3’ is all about meal portion size over meal frequency. It’s just a more realistic way to eat and structure your day. Heck, the majority of us were taught to eat this way anyway. And even then, most of us wouldn’t even keep up with that, even when we weren’t fitness meat heads. So while lack of extra nutrition may have previously been your concern, it really doesn’t need to be, because all you are doing now compared to what you wasn’t doing before, is just doing what you were supposed to be doing in the first place. eating ‘The Big 3’ (That’s whether you are bulking as a hard-struggler or shredding as a skinny fat)

But again, lets look at the logistics behind that.

Now, we all know about carbs, proteins fats and that they aren’t all equal, in terms of the foods we need to consume in bodybuilding nutrition.

But heres some real basic understanding on food digestion periods

Fast absorbing protein              Empty stomach    On a big 3 stomach
                                                                3 – 4 hours             5-6 hours

Slow  digesting protein              10 hours                 More

With that being the case, can you see how and why the 3rd ‘Big 3’ meal will act as ‘In The Zone nutrition’ for your morning workout. Of course you can.

1st – You will get plenty of rest from sleeping a max of 8 hours (growth time)

2nd – You will have snacked on so many extra macronutrients in that big 3rd meal as well as 100 grams of protein or so (regardless of the type, although solid slow digesting is recommended) that the digestion period of all that protein and carbs would have been largely slowed. Which means your ultimate pre workout meal worry has been cured.

Which is..

What if i don’t have have enough protein and carbs in my system to get me through the workout?

Seriously, that 3rd Big 3 meal will stack your body so well that you shouldn’t wake up hungry. (An emphasis of slow digesting proteins does indeed help and make a difference)

But cant the body only handle a certain amount of protein consumption in one sitting?

That really has nothing to do with it. If you eat more protein in one sitting, it just means it takes longer to digest into your system. Its all about portion size. You were raised that way I’m sure. Why should that change now that your in fitness. The only thing that changes is

1)  Food recovery periods
2)  Types of foods that you consume in the red zone

That’s it. And if you train the ‘In The Zone – Train insane way’, trust me… you will get plenty of sleep and rest, which is of course when you grow.

The only concern here is that when you wake up, you may feel a bit peckish. Most of this is your brain and tastes buds getting at you. Which is fine. At this point just snack on a high protein snack. It never hurts to get some quick protein in before a workout for an energy boost. But in terms of what your body needs in order to build the shred with bulk physique… you gave it all of that the night before on your 3rd meal of ‘The Big 3’.

 

2) Prevent sickness

 

 

Wear layers

Sickness is 2nd to injury in the race to what will kill your muscle building endeavors and fitness motivation. The natural way to prevent sickness is to…

– Eat well.
– Sleep well
– Next, is to take supplements
– Hygiene in the gym

Wear layers in winter

All of these are pretty common ground, in the goal to prevent sickness. But I’m pretty certain that many of you don’t follow through with all of them. And if you want to find long term success with any of the Stay Fit Bug workouts (Year long workout broken down into 4 periods), then you better just start doing that. Because I can tell you now. Sickness will knock you for 6 when it comes to maintaining that shred with bulk physique you worked so hard to build. You’ll  lose your appetite, you won’t be able to get out of bed and worst of all, you won’t be able to workout. If you do, you’ll only be adding fuel to the sickness fire, as well as putting everyone else in the gym at risk of picking up your nasty germs. Yuck.

Eating well

This is a no brainer. Just follow the In The Zone nutrition plan to perfection and you’ll get all the correct nutrition needed in order to help prevent you from catching the flu or any other related sickness.

Sickness detection solutions

Avoid crap food

When you are sick, the first thing you will start to think about is eating more food in order to…

1) Maintain your gains (More protein in this case – more on that later
2) Help you get over the flu

So good thinking. That’s the right mind set to have. But what you need to be avoiding is crappy foods such as cookies, hot chocolate and ice cream. Those will just make your shred with bulk results disappear. Banishing you back to the land of the ordinary gym goer. Something you definitely don’t want. So avoid them like the plague.

What you can do

Like I mentioned earlier, stick to the meal plans over at In The Zone Nutrition on the spreadsheets. In short.

The Big 3 +EFA’s + 1.5 grams protein per pound of lean body weight.

The decrease in calories should account for that extra time you find yourself in doors knocked out on the bed from sickness.

The drop in the amount of carbs you consume is due to you being out of training and because of the drop in calories.

The higher protein in take is of course related to balance out catabolism rates while you are in your sick state. And of course to keep a positive nitrogen balance. The food sources you should consume here should of course be lower in carbohydrates. In fact, you’ll need foods to be low in simple fast digesting carbs too (cottage cheese,omelets or other fast digesting proteins – refer to the guide to necessary supplementation)

Why?

Because a sick body is not in a good state to ingest these type of carbs (Which we know are best consumed pre-post workout).

So unless you’re on a morning in the zone workout, consume slow digesting carbs early on in the day. When you awake is the time when your body is in a positive state of glycogen storing.

And if you were wondering what the importance of consuming 1 fish oil in each of the big 3 meals, then this is it.

We know that EFAS play a vital role in improving the function of immune cells in our bodies. And when you are sick your body will start forming new cells in order to fight off the sickness (Hence the importance of good structured nutrition). With this being the case, it’s important to get those EFAS in (omega-3) To ensure your body fights off the flu effectively.

Basically follow ‘In the zone’ nutrition as it stands. Nothing extra needs to be consumed there in the case of sickness

Drink water

Why?

1) Because the body is made up of 70% water
2) Because we lose water, even more so when we train insane.

– Through the build up and excretion of mucus
– Stationary breathing
– Sweat (Obviously we do plenty of this in training. But if you ever suffer from a fever or flu, trust me, you will sweat)
– The bodies extra work in creating new cells and fighting off the sickness
– Higher protein intake

The importance of staying hydrated when we workout is high enough as it is. All the extra factors listed above raise those stakes even higher. And trust me, when you are sick, you will feel the need for the extra H2O consumption.

Sleep well

I wrote a pretty detail post back on stayfitbug.com about the importance of getting enough sleep throughout your lifestyle of fitness and bodybuilding.

Detection

Like I mentioned earlier, when you are sick. Stay away from the gym

1) You’ll delay the process of getting better (Backwards thinking)
2) You’ll spread your nasty germs (When there really is no need for it)

The best thing you can do is sleep and nap the flu off. Stick to the usual 8-10 hours that I speak of in the article. And try to nod of a few times during the day too. The more rest you get, the better you will feel each waking morning during the sick period.

Taking supplements

 

 

There are a lot of positive and negative discussions when it comes to bodybuilding supplements

A) Supplements aren’t needed. You can get all the nutrition you need from natural food sources in order to build muscle. (True). Big supplement companies are just pure evil, unnecessarily robbing from the pure to feed their own riches. (Which is why we created the guide to ‘necessary’ supplementation).

B) As a bodybuilder, our bodies are put through extra stress than your non gym goer. There fore, the body needs to be supplemented extra in order to grow effectively…. And to avoid sickness

Both arguments are true. Point A is fully covered in In the zone nutrition and which supplements are needed and when to take them is fully described.

Point B holds true to. But all one really needs to do is…

– Eat well
– Sleep well
– Focus on gym hygiene

And most worries about extra body stress are put at ease.

What you really need to take note of in point B is the last part…

And to avoid sickness

If you intend to live the fitness lifestyle and make it a year 5-10 year stretch. Then your best option is to take a long term approach in regards to the extra supplements and vitamins you need to take. Building a strong foundation is paramount in any long term plan to prepare for a ‘brighter’ future) (House building being the usual cliche here).

With that said. It is indeed important to focus on taking extra vitamins and supplements in the case of preventing future sickness (More so extra vitamins).

 

3) Cheat meals moments (the evening meal)

 

It’s time to talk about real life.

Now, as this is real life, and not just some robotic program to turn you into a living terminator (Now head of Cali – what has the world come to). The chances are that you will probably have some real friends. And unless you have just come out of a relationship, chances are you probably have a special someone in your life.. or at least have your eye on someone. If so, how would you think they feel about you becoming some robotic drone that lifts weights all day. As a male, I can tell you now. She will not appreciate. Yes, she doesn’t want a skinny man, fair enough. But she definitely doesn’t want some one who puts working out before her. However as a woman, she’ll be into fitness too, as it’s a natural way of healthy living and also prevents hair loss in women.

Any how, as we are on the habit builder and as we are talking about nutrition under this sub heading. One thing you could start to get used to is to go out every week with your partner.

Specifically.. go out for a meal, to a restaurant of your personal choice. It really has nothing to do with bodybuilding nutrition. Go out to go out and enjoy yourself.

How to gauge it?

Now, it would be very bad of me to tell you to just gauge down cheat meals freely. But the core rule that stands is that you should stick to a in the zone nutrition plan at least 80-90% of the time.

– 28-30 meals per week

– 6 cheat meals max per month

Meaning you are eating clean 80-90% of the time in a 4 week period.

Meaning that you should make it a habit to go out and eat what the hell you like at least once a week, a night out, with your partner. Which is actually healthy for both your sanity and for maintaining a healthy relationship. Seeing as the no.1 relationship killer is a break down in communication.

What makes it an even better habit to get used to?

If you have picked any of our programs/ebooks, the chances are that you are probably either a very busy (possibly cash strapped student) or a busy professional. In either case, time is against you. Even if it isn’t, I know that going out 4 times a month with your partner is still probably a rarity (unless you are going through that honeymoon period). With that being the case, this one habit could therefore enhance your relationship and save it at the same time, from preventing you from becoming a robot gym bore who does nothing but lift and eat for the gym ONLY.

 

P.S

We also recently bundled all of our ebooks into one package. So feel free to check it out below

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Bodybuilding Ammunition For ‘UBER’ Productive Workouts (Part 2)

March 28, 2014 by  
Filed under The Fitness Bug

Welcome to part 2 buggers!

As you know from yesterdays post, it really is about being productive in your workouts, otherwise everything from working out consistently and intensely to sticking to the right meal plan will just go to waste. So again, the devil is in the detail.

One question that I always seem to silently ask myself, which is constantly on my mind is,

‘ Am I actually getting fit. Am I actually improving my health’

In the early days it was all about ‘not trying to grow to much muscle mass, otherwise it may turn into fat’. A statement which in itself makes absoultely no sense at all, as both muscle and fat are both completly different. But hey, I was younger and dumber. With time, I realised that what I really wanted to avoid was growing to a size which would place me in the unfit club.

The only way to avoid this is by doing more cardio based exercises in your workouts. But as this article explains, it’s all about finding a balance. And the balance that you (the stayfitbug reader) will want is to do the right amount of cardio without jeopardizing your muscle gaining efforts. One way that you can gauge this is by using a…

Heart Rate Monitor

This is the perfect tool for this scenario for quite a few reasons

  1. It will allow you to monitor the level of intensity you are putting out
  2. It will show you how ‘fit’ or ‘unfit’ you really are
  3. It will allow you to pace yourself towards your set goal and within the time frame that you have set. This prevents you from doing too much, or from doing too little.
  4. In terms of actual health and your heart (which I have always been concerned with), it will let you know how hard you are pushing and will tell you when to increase, stay put or decrease your level of output. So not only will you be maintaining a healthy heart, you will be doing just the right amount of cardio for your weightlifting workout.

Write Down What You Do In Your Workout

Again? Didn’t you tell us to do that in this post?

Yes I did. But now you are going to take it one step further. Now that you have got into the habit of writing things down, you will now use this data to workout what it is that you have to do next to progress effectively. Kind of like a prequel to being a visualizing bodybuilder. You will use this to construct your game plan. ‘This’ is the game plan that you will visualize!

But to do this effectively you will do two things.

1. Have your game plan written down, visualize doing it and then perform it.

2. Write down what you did that day and compare the two.

You will need to do this because you won’t perform your game plan to perfection every single time. Perfection simply does not exist. But there is no harm in aiming for ‘near’ perfection… it will just take time. And this is one effective way of doing that. You will be able to see in plain site where you are going wrong and how you can go about correcting it. But best of all, you will be able to workout how you can be more productive.

The key things to monitor will be your rest periods between sets. I can bet that if your workouts are currently an hour long on average, you probably aren’t working out with the level of intensity that you have seen me describe here.

Workout Like A Barbarian

And if that is the case, then you aren’t being productive in your workouts. If you do manage to trim that time down to 30 minutes, then I know you will be doing something right… becasue you won’t have the energy to leave a comment at the end of this post. But if you are a real barbarian, then I’ll see you in the comments!

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The Most Innovative And Dangerous Bodybuilding Exercise… Ever

March 27, 2014 by  
Filed under The Fitness Bug

When I wrote ‘this post‘, I stated that running up hills is one of the best high intensity training techniques that you can do for your cardio workouts, which is true. But I’ve found something better. This technique really will separate the men from the boys in more ways than one. It is something that I used to do back my college days, and I can vouch for it’s effectiveness. I call it…

RUNNING UP ‘DOWN’ ESCALATORS!

Now, I know you have all used an escalator before, and I know you have all tried to run up the ‘down’ escalator at least once in your life, so you know how much of a challenge that can be. But this is a whole different ball game. You will use these escalators to perform high intensity training at least once a week.

Now let me be your introductory guide for this unique exercise

#1 Finding An Escalator

The first thing you will need to do is find an escalator in an isolated location. You will want to avoid injuring members of the public. That could lead to all kinds of complications. The best place that I know of is underground railway stations. They always open very early and close very late, so there will be plenty of time to choose your run time. Another idea would be to choose the station at the end of the line. Those will always be empty.

#2 Reps And Sets

Before you begin to understand how many reps and sets you will do, you will first have to nail the process for progression.

– Start small by running down the escalator by 5-6 steps
– Turn around and run back to the top

Then all you do is increase the number of steps you run down as you begin to progress. After that it’s entirely up to you how you wish to break up your sets.

#3 You Could Get Into Trouble

This will happen, more likely then not. That’s where we will find out if you are a man, or just a boy. Will you take that risk? Will you reap the rewards of this exercise? That’s down to you. But if you really are a man, then no one will get in your way. Developing and using some charm, charisma and schickt will get you a long way.

#4 It Will Be Fun And Liberating

If your workouts (or life in general) are lacking some excitement in them, then you can guarantee that this will put the fun back into it. Performing this exercise in these locations will make you feel like a big bad kid again and liberated is how you will feel. If you are lucky you may even find yourself on youtube.com. However, if you become an internet superstar from the whole escalator ordeal, just make sure you link back to stayfitbug.com and give me credit for it. 😉

Nevertheless, if you do grow some balls and attempt this exercise, you can be sure that it will test you to the max. And again, in more ways then one.

See you in the comments.

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Shock Body Exercise Variations (Part 3)

March 21, 2014 by  
Filed under The Fitness Bug

Well, I did promise you all a part 3, and both of the techniques I am about to describe will shock your body for sure. However, you are going to have to wait until part 4 until I show you the real body shockers. All good things come to those who wait. Muahahahaaaa 😉

And now for the body shockers.

Drop Sets

What is a drop set?

The formula

1. Start with (X amount) of weight

2. Perform as many reps as you can (Till failure)

3. Strip off some of the weight, then perform another set (Till failure)

4. Continue until your muscle dies… literally

‘Damn Shaun, that looks painful’

Well, that’s the whole point. It’s supposed to be painful… and it is!

I do have to warn you though, if you don’t have the mental or physical strength to perform the above, then this exercise WILL send you crying home to mommy. If you are up for the challenge, then make sure you find yourself a spotter before even trying to attempt this.

Here are some exercises which I have performed using drop sets.

  • Bench Press
  • Squats
  • Leg Extensions
  • Leg Curls
  • Bicep Curls
  • Tricep Extensions
  • Dips

Forced Reps

This is basically the principal that I have been preaching to everyone who asks the question,

‘How can I build muscle faster’

We all know there is no quick magic solution and for the most part your routines will consist of a lot of trial and error. But if you use the following technique, a few months from now you will find yourself in the ‘awesome gains’ territory.

What you need

  • A spotter
  • Supreme dedication

How to force rep

Exercise for examples sake: bench press

  • You can lift 100kg at 6 reps to failure
  • Get your spotter ready and push that to 8-10 reps to failure.
  • If you are able to manage that, then it’s time to increase the weight a little. Lets say 110kg
  • You’ll probably manage to lift 6-8 reps at this weight (Still using your spotter)
  • Now if you manage to keep this up, you may soon find that you are able to lift up to 125kg at 6 reps.

At this point you would have achieved the goal of the forced rep. Which is to increase your strength AND to be able to lift heavier weights quicker… WITHOUT a spotter. But more importantly you will no longer be asking the question,

‘How can I build muscle faster’

Because you will already be on your way to doing so.

See you in the comments.

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STAY-FIT BUGS BEST OF: SEPTEMBER 2009

March 17, 2014 by  
Filed under The Fitness Bug

I hope you are all enjoying your weekend, but before we start rocking and rolling for the next few weeks of October, I thought I’d update you on the most talked about posts of September. And they are…

The Art of Building a Bigger Butt

Killer Compound Exercises

How To Build Lats (Wings) Like These

Unique bodyweight exercises

Building Muscles for Tall Men vs Building Muscles for Short Men

Not Happy With Your Muscle Building Results? Then Workout Like A Barbarian!

You may even have your own favorites. If so check out all of the posts in the archives tab above and feel free to post and tell me about them in the comments. Until next month… Bugs out!

Build Muscle With White Powder

February 28, 2014 by  
Filed under The Fitness Bug

In the winter months you will probably workout less… unless you are a barbarian of course. Some of you are dedicated and you will probably stick it out during these months. But the real test is if you will still go to the gym when it snows.

Are you going to be a coward and run inside like a little girl?

Or are you going to stick it out like a barbarian ice warrior?

If your answer is the later, then read on.  I’ll share with you some innovative ways that you can build muscle when it snows while having fun at the same time. 🙂

Grab a Shovel

When you wake up in the morning and see that the white cold powder has covered your entire local world, you will probably have to grab a shovel.  In general this is mundane and boring. But today it is not.

When you grab that shovel you will now change your mind set, put your barbarian hat on and speak out loud.

‘It is now time to workout out’

Get a friend or family member to join you too.  There’s nothing like the feeling you get from completing a task to satisfaction from great team work.

This will help you build great functional strength for your wrists, forearms and most other parts of your body. But don’t get too excited though. Make sure you shovel and lift properly; otherwise you might just cause an injury.

If you are trying loose fat then this is great for burning calories too.  Shovelling snow can help you burn up to a massive 300-500 calories within an hour, as long as you go at it like a barbarian. 🙂

During all of this, feel free to break the rules a little.  Take a break and have a…

Snow fight

Some people might say that snow fights are for kids. Well I say that you should never grow up, be a kid at heart and start building and throwing those snow balls.  Build some huge balls and build some snow men too. Those balls will eventually get heavy and you will start to feel the exhaustion after a while.

This will prove to be a great strength workout for both you and your family. Although it will tire you out, you will definitely feel the fun factor.

To end a good session get back indoors, relax your feet and sip on some hot chocolate, which also acts as a great antioxidant.

Skiing and Snowboarding

I am a HUGE fan of snowboarding and have always followed winter X games since my pre-teens. Although both snowboarding and skiing can be great fun for yourself and/or family, the sport can also provide a great whole body workout.

As you speed down the hill, your core will be worked from trying to balance your body as you shift from side to side.

Your arms and legs will be worked when you increase your speed.

So if you are spending any time away from the gym and decide to go on one of these ski trips, just know that your body won’t be missing a thing. In fact, such a trip could help you awaken some muscles that you never know you had.

Go for a walk

Walking is a low intensity workout, but walking in thick snow will be even more strenuous.  But this is more about taking a stroll and enjoying the scenery. Admiring the view and feel of the atmosphere after it has snowed is always something to behold.

This is all about innovative ‘fun’ ways to build muscle. So do not force yourself to do these activities in any specific order. Just do as you please. Either way, they will all be a great way to keep your body active while you take a day off from the gym, which will probably be closed due to the snow any how.

Will you playing in the snow this winter?

See you in the comments.

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Xercise Ball Pack from SPRI

January 25, 2014 by  
Filed under Gym Equiment, The Fitness Bug

 SPRI Presents: Xercise Ball Packxercise-ball-ball_crunch_up


SPRI Xercise Ball Package With DVD And Pump, 65 Cm Xercise Ball Pack

It’s time for another addition to your arsenal of home gym equipment. In previous posts (namely unique bodyweight exercises part 2) you would have seen the exercise ball being used a few times for exercises such as crunches. There are other exercises you will be using this ball for such as side bends and leg presses, but the abdominals will be the key body part that you will work on the most with the exercise ball.

Since this site has been up, it has been made aware to me that the abs are the no.1 area that most of you want to train, whether you are trying to lose fat to get it to show, or are simply trying to get the the ripped ‘ I’ve eaten a radiator’ look.

Some of you have complained about lower back problems too, from doing normal floor sit ups. Using the Xercise ball will solve that problem as performing the same or similar exercises with the ball will give you a greater range of motion (how far you can stretch). If you are lost when it comes to knowing how to perform the exercises you have seen so far, then hold tight, that will be included in the ebook as well.

So for those who don’t yet have one of these, or are intending to get one since viewing the bodyweight exercises posts, this is the one I’ve been using.

(Note: If you are a pretty big guy, say 5’10” plus, you’ll want to go for the biggest ball at 75cm)

Only a couple of more bodyweight exercise accessories to go, but for now, go and have a ball.

SPRI Xercise Ball Package With DVD And Pump, 65 Cm Xercise Ball Pack

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