The Kettlebell workout

Kettlebells—cannonball-like weights with thick handles—were the weapon of choice for Russian lifters more than a century ago. They're just now getting their due in America. The weights offer all the benefits of dumbbell training, plus a few more. The super-thick handles challenge your grip, and the position of the weight in relation to the handle works your core extra hard.
Best of all, kettlebells are versatile. They're ideal for explosive exercises that work major muscles, burn body fat, and build power, but they also add a new dimension to classic moves like chest presses and flys. And you don't need a wall-length rack of them to get a great workout. One pair will suffice for this routine. Use them regularly and you'll see the body you've always wanted.

Why It Works

The weight of a kettlebell hangs a few inches below its handle, which makes it more difficult to control. Everything from your grip to your core has to work harder than if you were using a dumbbell, so you get more out of even standard dumbbell moves. This extra muscle activity means your body burns more calories. Couple that with exercises that target the whole body and you have a formula for significant fat loss.

Directions

Target Muscles:
Chest and Shoulders, Core, Grip, Legs
Workout Level:
Beginners
Frequency:
Twice per week.
How To Do It:
Perform the exercises as a circuit, completing one set for each, one after the other. Rest as needed between sets. If you're new to kettlebell training, complete two circuits. If you're more experienced, do three to five circuits. Choose a weight that allows you to complete 12-15 reps for each exercise

1 Swing

Sets: 1 Reps: 12-15
Stand with feet shoulder-width apart and hold the kettlebell with both hands. Bend your hips back and swing the bell backward between your legs (A). Pause, then explosively swing it back up to eye level (B).

2 Squat

Sets: 1 Reps: 12-15
Stand with feet shoulder-width apart and hold the kettlebell up at eye level so you can see through the handle, keeping your back straight (A). Squat down toward the floor as low as you can (B).

3 Shelf

Sets: 1 Reps: 12-15
Stand with your feet outside shoulder width with a kettlebell on the floor to your right side. Keeping your lower back in its natural arch, pivot your feet to the right and bend down and pick up the bell by the handle (A). Raise it as you pivot and twist to the left, stopping when the bell is at chest height. (Imagine lifting a paint can from the floor and placing it onto a shelf behind you—that's the motion.) (B). Return the weight to the floor.

4 Power to the People

Sets: 1 Reps: 12-15
Hold the bell in your right hand and extend your arm overhead (A). Lower your arm while simultaneously raising your right knee so that your elbow and knee nearly touch (B). Extend your knee and arm again. Complete all reps on that side and then switch sides and repeat.

5 Chest Press

Sets: 1 Reps: 12-15
Lie on your back on a bench with a kettlebell in each hand at chest level (A). Press the weights over your chest (B) and then lower back down.

6 Situp

Sets: 1 Reps: 12-15
Lie on your back on the floor with your knees bent. Hold the bell at its base just below chest level (A). Contract your abs to sit up and press the weight in front of you (but don't lock out your elbows) (B). Lower yourself back down.

Top 5 Concept Gyms in the United States

We all know that in  Canada, the best gym is... Monster Gym!!!

...But if you ever end up in the United States and to check out some really cool new concept gyms.. here is the list!

Some gyms aren’t quite like the others, and they have the facilities to prove it. So take a tour of the greatest most innovative gyms, those at the forefront of developments in exercise technology, methodology, and management. Whether you’re near one or not, they’re sure to inspire your next great workout.

1. Athletes’ Performance (Phoenix, AZ)

1_Athletes' Performance

 

 

Go big, or go

 home, right? At Athletes’ Performance, elite athletes get the All-Star treatment, including top-notch integrated performance training, physical therapy, nutrition planning, and massage. The Adidas-sponsored facility is also home to a renowned NFL Combine Program and state-of-the-art performance innovation labs. (But start saving now— the High Performance training program can cost up $16,500 a year!)

 
2. David Barton Gym (Miami Beach, FL)

 

 

 

Gym-as-nightclub? Why not. Splashy, flashy, and oozing with South Beach flair, Miami’s David Barton Gym is the ultimate exercise in excess, featuring entrance-reflecting pools, valet parking, and live deejays (oh yeah, and 42,000 square feet of fitness space). With six ultra-luxe locations to his name, David Barton has clearly found his ($230 million) niche, and has no qualms about cashing in.

 

3. The Green Microgym (Portland, OR)

 

 

Looking for a little more green cred? At the GreenMicrogym, eco-conscious gym-goers help generate electricity— simply by working out. Capturing energy produced from the flywheel, the gym’s high-tech bikes and elliptical machines can produce approximately twice the power needed to run the facility at any given moment. Converting melted calories into precious watts? Now that’s hot. 

4. DeFranco's (Wyckoff, NJ)

5.


University of Missouri — Columbia (Columbia, MO)

 

“Turn your body into a weapon.” That’s the motto at DeFranco’s, New Jersey’s hardcore, warehouse-style training facility focused on cutting-edge strength and conditioning techniques. Void of TVs, juice bars— oh, and air conditioning (NBD)—  this no-frills gym is all about discipline, determination, and results. Just ask Dhani Jones, Brian Cushing, and its other pro athlete trainees.


 

 

 

The MizzouRec philosophy? Maximum participation. And who wouldn’t want to hit the beach club instead of the books? The swanky pool and lazy river (seriously) come complete with palm trees, a waterfall, and flat screen TVs. Prefer to stay on dry land? Head to the Pump Room, Jungle Gym, or scale Scroggs Peak, a 35.5-foot rock climbing tower. We’d heart college, too.

HARD DAYS AT THE GYM

HARD DAYS AT THE GYM

We've all had days where we didn't want to even think about training. Sometimes, even if it's not a struggle getting to the gym, it's hard not to leave a few reps or an set unfinished once we're there. There's no use denying it, because these days are simply part of a hard-training life.

One solution is to rest more. Yeah, you've heard that before. If that's not going to cut it for you today, here are my tips for getting your head in the game.

1 / Supplements

There are a lot of great pre-workout products out there, but let's be straight. They're not for everyone, and even if they work for you, your workout plan shouldn't depend on taking them every single time you hit the gym. Like anything else, it's good to keep your options open.

I know that guys who have manual labor jobs, or who just work hard at stressful jobs in general, tend to feel foggy when they finally get to the gym. One thing they tell me works well for them is acetyl L-carnitine, which is a substance involved in cellular metabolism. I've used it as well, and it helped boost my mental and physical energy.

More traditional pre-workout stimulants can also be effective. These usually include creatine, arginine, beta-alanine, and caffeine, as well as vitamins, minerals, amino acids, and carbs, although this varies formula-by-formula. The result can be a surge of focus, energy, power, and strength. The product that I use isMusclePharm's Assault. Full disclosure: They're my sponsor, but I still think it's a fantastic pre-workout.

Pre-workouts don't work nearly as well if you misuse them, though, so I suggest that you use them cautiously. Try not to use them all the time, or, just use them during really heavy days. You can also try cycling them. Take the product for three weeks or so, and then back off. You don't want to become dependent.

2 / Eat Something, Don't Just Drink Something

If you're not into supplements, there are natural ways to get a boost before hitting the gym. The biggest is food. If you're going in there on an empty stomach and trying to hit a heavy deadlift, you're setting yourself up to fail. Get some good protein and complex carbs in your gut before you pick up a barbell.

Try to avoid simple carbohydrates before training. Energy drinks are the worst offenders here. Sure, you get a nice ramp up from the caffeine and sugar, but as soon as the sugar rush starts to falter, probably midway through your workout, you crash. Even worse, the sugar stunts the body's ability to burn body fat during a training session. Unless you go with low-carb or sugarless options, leave these in the vending machine.

If you're looking for a simple liquid pre-workout, there's a simpler one you can make yourself. Hit a coffee shop and get yourself a giant iced coffee. Mix in a scoop or two of protein, and voila! There's 30-40 grams of protein, BCAAs, and glutamine to help with muscle-building, and caffeine to give you a boost.

3 / Set Weekly Goals

This is a mental game, not just a physical one, and there are many ways to play. So mix it up and don't be afraid to widen your definition of "PR."

Dan Green, a world-record powerlifter, told me that he likes mix it up by setting rep records in addition to weight records. Professional strongman John Anderson said the same thing. These guys will do something like 500 pounds for 5 reps one week, and then try the same weight for 6 or 7 reps the next week. They switch up weights and do a single, a triple, or go back to sets of 8. The point is that they stay open-minded and look for new ways to challenge themselves every time out.

4 / Have A "Me" Day

On those days when you're run down, feeling down in the dumps, or just have a bunch of stuff to do, pick something that will make you feel great when you walk out of the gym. Try to pick an exercise you know you're good at, or that you really like. Throw yourself an underhand pitch and smack that son of a bitch out of the park.

It may feel at first like this is setting back your program, but the truth is that you don't have to run yourself into the ground all the time. It's hard to get motivated when you aren't giving yourself a pat on the back every once in a while. Training is hard enough as it is.

If this isn't waking you up, it may mean you just need to take a day off and try again tomorrow. But before you leave, you could also reward yourself by ... punishing yourself. Do a couple sets of 25 or 50 of something will make you feel like you put in a great workout, even if it's not in your program. The punishment will relieve a lot of stress, your brain will reward you with a big blast of endorphins, and you'll leave the gym feeling a lot better than when you came in. Sometimes, that's the best you can ask for.

The secret to ABS

The secret to six pack abs... Or maybe there really isn't a secret.... Read on...

For so many of us having great abs, or a six pack has almost become a fad. A sexy slim waist, wash board abs, those "sex lines", its almost like magic, they seem to captivate the human eye. When I took a local poll asking, "What body part do you think women look at first on a man?", 9/10 of the responses were "abs" or "stomach".
Hell, if women love abs so much, no wonder so much of the male population bust their ass's to get those damn abs. Even those who do not train seriously try to achieve a 6 pack, but are they going about it the correct way? What is the correct way? Will thousands of crunches get the job done? What about those products seen on T.V.? "Get a six pack with 6 second abs in only three weeks!", or "Wear this belt as it tasers the crap out of you while you watch TV and you'll get abs in no time!" will they work? Probably not, unless you have the genetics of an ape on steroids, or are related to Ronnie Coleman or Jay Cutler. It seems as though many of those who are looking for a 6 pack are uninformed, and unfortunately ignorant, thus allowing the notion that getting a 6 pack is much more difficult than it really is. In this article you'll learn the truth about the abs, and how to properly go about getting a 6 pack in less time than you'd ever believe. Understanding The Muscle First lets try to understand the muscle group that is so often referred to as the "abs". The abdominal region is made up of four separate muscles, the internal and external obliques, the transverse abdominis and the rectus abdominis.

These core muscles are made up of your abs as well as your lower back. The abs assist the human body in the moving of the torso. Abs generally move in two main motions, flexion and rotation. If we are able to understand how each part of our abdominal regent moves, we will be able to sculpt our abs to their fullest extent and in little time. Rectus Abdominis

Where is it?
The rectus abdominis is a fairly flat yet wide muscle, and this is the muscle that many of us generally refer to as "the six pack". It is located between the sternum and pelvis. Though we call it a "six pack", in reality it is only one muscle. Which means they generally contract together at the same time, making it difficult to only target either the upper abs or lower abs, though it can be done with the correct exercise. How do they flex?
The rectus abdominis flexes as we move our torso in a forward motion and as we bring out pelvis upward. What exercises target the rectus abdominis?
Exercises such as the crunch, sit ups, pelvic tilt, leg raises, cable crunch, all help develop this area.

The Obliques (Internal & External)

Where is it?
The obliques are the muscles which run down both sides of our torso, one muscle on each side. The external obliques are those muscles which create that "V" shape, also known as "sex lines", which seem to drive the women crazy. The internal obliques, not surprisingly, lie internally, just under the external obliques, and are shaped like an inverted "V" and run in the opposite direction as the external obliques. How do they flex?
The internal and external obliques function in the same way, they can be exercised by means of rotation and/or lateral flexion of the torso. What exercises target the obliques?
Exercises such as the cross-body crunch, decline oblique crunch, dumbbell side bend, leg/knee raises, and plate twist all help develop the obliques.

Transverse Abdominis

Where is it?
The transverse abdominis are made up of extremely thin fibers are make up the deepest layer of the abdomen. How do they flex?
Well, the transverse abdominis is involved with abdominal compression. What does this mean? Well it means that this muscle provides fairly little movement and is useless in working out. What exercises target the transverse abdominis?
Should not be a concern, too little of movement to properly workout and will end up in a waste of time.

Nutrition & Developing Abs Often you will hear those experienced say "abs are made in the kitchen, not the gym." Many of the uninformed unfortunately believe just the opposite; sticking to a good ab routine will help them alone develop a six pack, wrong! Your bodyfat percentage plays a major role in the development of your abdomen region. Since the abdomen is made up of so many small muscles, it is difficult to see them unless your body fat is low. Generally most people begin to see their abs at around 12% bf, however every individual is different. Genetics play a fairly large role in developing the abdominal muscles. People often have different shaped abs, have different recovery periods for their abdominals and many of us hold body fat differently on our body, however in time we can all gain that sexy six pack. Generally it takes around 30 days to drop 1% body fat in a healthy manner, so the amount of time it takes to develop a 6 pack is different from person to person.

Many people are over anxious in developing their abs, so they seem to think that working them out everyday will speed the process up, this is entirely wrong.
Your abdomen muscles are like any other muscle, and should be worked the same way: hard and direct stimulation with a fair amount of a resting period in between each workout. However, it is known that the abs recover much quicker than most muscles in the human body, generally it takes 48 hours for them to rest.

A good rule of thumb with your abs is if they are still sore, continue to rest them, might sound stupid, but hey sometimes it just takes some common sense.

Will Supplements Help?

Yes supplements will help and aid your goal of getting a lean stomach or six pack, but that isn't to say that you should depend upon them to get to where you want to be. You must keep in mind that a good diet, cardio, and the right ab routine are the keys to getting that sixpack.

That is the real secret to abs... hard work... and nothing else...But they are damn worth it!

The benefits or rock climbing

While rock climbing is often seen as a way to get outside and enjoy nature, when done properly it can also provide many exercise benefits. No matter if you are interested in improving your cardiovascular health, toning muscles, or losing weight, rock climbing may be just what the doctor ordered!

Improved Cardiovascular Health

One of the most important exercise benefits associated with rock climbing is the effect on your cardiovascular health. Your cardiovascular system is composed of your heart, veins, arteries, and other components that help both in the delivery of blood to the heart as well as from the heart to the rest of your body. When your cardiovascular system is not working properly, you can experience negative results such as increased shortness of breath, dizziness, or heart attacks. Research has found that the only way to improve your cardiovascular system is by participating in exercise that stresses the heart and accessory organs. Some examples of cardiovascular activity include walking, biking, swimming, and, of course, rock climbing. If you have a low tolerance to cardiovascular activity, be sure to start slowly and work your way up. For example, you may want to start with five minutes of rock climbing, and add an additional five minutes each week until you are climbing for 30 minutes. Research by the American Medical Association has found that this amount of time is optimal in order to achieve the greatest cardiovascular health benefits.

Weight Loss

Another exercise benefit associated with rock climbing is weight loss. In one pound of fat there are 3500 calories. Therefore, in order to lose one pound of weight per week, you must eliminate 500 calories each day. This can be done in a number of ways. First, you can change your diet around so that you are eating 500 fewer calories. Secondly, you can exercise enough that you burn 500 calories. Finally, you can use some combination of diet and exercise in order to achieve your weight loss goals. While most people find that using a combination of these two components works best, exercise is probably the most important factor. Rock climbing at a moderate intensity for around one hour will burn around 400 calories.

Increased Muscle Tone

Finally, one of the most obvious exercise benefits associated with rock climbing is the increase in muscle mass and tone. Rock climbing is a great exercise because it targets muscles in the arms, chest, back, and even the legs. This makes it a great exercise for people who don't have a whole lot of time. They can get a total body exercise in with only one type of workout!