YOU ARE DOING IT WRONG: STRENGTH TRAINING

I can already picture some of you guys saying "WHAT!?!? HOW!?!?!" lol. Yes! you have been doing it wrong. Most of us have, without even realizing it.  You see about 3 years ago, I realized that in order to get stronger and grow muscles you must perform big lifts. However, every man and woman I meet believes that in order to get stronger, they must do complicated routines and or complicated workouts. The fact is, getting fitter and stronger is a lot easier than what most people think.

I see a lot of men come into the gym and spend countless hours and months doing exercises in front of the mirror and on the machines without seeing any results or increase in strength. Women are just as guilty, going from one machine to another simply because they are afraid of lifting weights and or they are afraid of getting big and looking like a man. 

So first lets clear something up for the women.

Ladies, you will NOT become bulky! Reason is because your body does not produce enough testosterone to become Arnold Schwarzenegger.

Lifting 2 or 3 times a week will not cause you to put on an insane amount of size. 

Lifting weights and doing Squats, Deadlifts, Bench Presses, Pull-Ups and Push-Ups are ideal for you and will give you that sexy/athletic figure you want!!

As for men, performing big lifts will help you add size to your frame. Look to this article LEG = GROWTH!  for more information. If you are a beginner I suggest you do the 5x5 workout.

Doing big lifts are also effective in another way. They help stimulate your metabolism and make your body burn more calories. For example, you burn more calories squatting than when you do Sit-Ups, and squats also make your core stronger. You don't buy it !! OK let's put it into a mathematical example. 

The body burns an extra 50 calories per day per pound of muscle. So if you put on 10 pounds of muscle, you'll burn an extra 500 calories per day. That's an extra 3,500 calories per week. 
Note: there are 3,500 calories in one pound of fat. 

 OK. So now that we got all those explanations out of the way. I sure some of you are eager to try the workout. Here it is below. Go NUTS!

Day 1: Squat and Press

• A: Single-Leg Split Squat - 5X5
• B: Dumbbell Bench Press - 3X6

Now that you've got your strength training out of the way, continue with:

• C1: Offset Kettlebell/Dumbbell Squat - x 6/side
• C2: Dumbbell Overhead Press - x 8
• C3: Farmer's Walk - x 45 seconds

Rest for 30 seconds, and repeat 4 times:

• D1: Swiss Ball Glute Bridge - x 7
• D2: Swiss Ball Hamstring Curl - x 7
• D3: Plank on Swiss Ball with Arm Slides - x 20

Day 2: Training for Warriors - the Hurricane

Check it out here.

Day 3: Hinge and Pull

• A: Deadlift - 5X3
• B: Pull-Ups - max x 3
• C1: Kettlebell/Dumbbell Swings - x 10
• C2: Bodyweight Rows-  x 10
• C3: Pallof Press - x 10
• Rest 30 seconds, repeat 4 times

COKE vs WATER

This is really an eye opener…. Water or Coke? We all know that water is important but I’ve never seen it written down like this before.

WATER
1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info
1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years!

Now the question is, would you like a glass of water or coke?