Core and Cardio Workout for Paintballers.
Posted on April 26, 2009
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This workout is designed to improve your core strength and cardiovascular capacity.
Apply it to your team’s workout schedule at least twice a week 4-6 weeks out before the season.
It’s simple workout but very demanding.Put some hard work into it and your game will be taken to the next level.
Online Personal Training Is Now Listed On Loadedweb.com
Posted on April 23, 2009
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Useless Supplements and Training Equipment
Posted on April 11, 2009
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A Bitingly Sarcastic Look at Useless Supplements and Worthless Training Equipment
By Nick Nilsson
Read hilarious and brutally honest reviews of some of the
worst supplements and exercise equipment on the market today.
Infomercials, stupid ads, terrible products and useless supplements are here to stay. Just because they’re there doesn’t mean we have to buy them. But it does mean we can (and should) have a laugh at their expense…
Please keep in mind, these are my own opinions, with which you might agree or disagree. I may change my mind about these things in the future but I will still be right.
1. Cortisol-Reducing Fat Loss Supplements
Ads for cortisol-reducing pills are all over the place these days. Cortislim, Relacore, CortAid, Cortisyn, Cortless in Seattle, I Can’t Believe I’m Not Cortisolless, etc.
I have nothing but “respect” for a company that shamelessly shames people into buying their product by telling them they’re a “member of the unhappiest club on Earth - the overweight club.” I think it’s wonderful how the cure to stress-related fat gain can be found in a glorified Vitamin C pill. The people peddling this stuff like that need to be knocked on the head WITH an overweight club.
Relacore’s strategy? Herbal relaxants make you less reactive to stress so you don’t secrete as much cortisol and therefore lose weight. Great theory! At least unlike other substances that make you “herbally relaxed,” it doesn’t give you the munchies.
I don’t know about you, but I’m just plain sick and tired of products that say “Let’s treat the symptoms and not the root cause! That way, people will have to stay on this stuff forever or all the weight will come back on because NOTHING ELSE HAS CHANGED IN THEIR LIFE.” What a genius of a marketing technique. It’s like putting a band-aid over your nose when you have a head cold. Sure, it stops your nose from running, but when the band-aid comes off, you’re going to be up to your elbows in it.
2. The Ab Lounge
This is a “fabulous” new ab exerciser that’s making the infomercial rounds. It claims to allow you to develop six-pack abs while lying in a reclined position. Just fold yourself up like a human omelette - it’s just that easy! It’s basically a Craftmatic adjustable bed without the mattress or the motor.
Unfortunately, the function of the rectus abdominus (the six-pack area of the abs) is spinal flexion (curling the spine forward) not hip flexion (bending at the waist like this machine forces you to do). Sit-ups work the abs isometrically (without movement) through hip flexion like this as well.
Don’t waste your money on this unless you want to have somebody you don’t like sit in it and be folded in half as a practical joke. They should have designed this thing with a clothes hanger built in to save everybody the time.
3. Carbohydrate or Fat Blocking Pills
Here’s a newsflash - if you have to block your body from digesting something, maybe you shouldn’t have put it down your gullet in the first place. And besides, what do you think happens to undigested, unused stuff like that as it makes its way through your digestive system? Bingo. Your body puts it out the back door in a “green apple quickstep” hurry.
If the focus of your diet is on getting away with as much as possible, you’re simply not going to succeed in the long run. But on the bright side, at least you’ll be able to catch up on some reading by spending half your day in the bathroom.
4. Electric Ab Belts
If you don’t already know how useless these things are, let me be the first to tell you how useless these things are. They won’t even keep your pants UP (at least a regular belt will do that much) much less help you make them looser.
You can’t see your abs unless you burn fat. You don’t burn fat by making muscles twith for a few minutes. If you really want to lose weight using this thing, hook up the electrodes to a metal knife and fork and try and eat with them.
5. Fat-Loss Creams
A topical fat-loss cream that actually worked would be a dream come true for so many people. Too bad they stink and I’m not just talking about the smell.
What would it take to convince me that one of these worked? Have a test subject use it on only HALF of their body. If they look like a stitched-together “before and after” picture, I’d believe something was happening there (heck, that’s a good enough idea that I might just try it on myself someday!).
You want a fat-loss cream that works? Smear some fresh Wasabe (Japanese hot sauce - kind of like biting down a hot chili pepper) on EVERYTHING you eat. I can guarantee you’ll lose fat because soon you’ll hardly be able to eat anything!
6. Massive Weight Gain Formulas
It’s always struck me as ironic that all the “massive weight gain” formulas show pictures of big, LEAN bodybuilders on the front. I guess the big, fat, bloated reality of it just wouldn’t sell. Do we really need 3000 calories in a serving of anything?
If a supplement comes in a 40 pound bag and, if it was taken according to directions, this bag would last you only 2 weeks, it’s no longer a supplement…it’s an alternative source of natural gas (if you or anyone you know has tried these supplements, you’ll know EXACTLY what I mean!).
A number of years ago, the “Weider” supplement company did a research study on its “Mega Mass” weight gainer and saw an impressive increase in body weight. What they didn’t include in their big glossy ads (for obvious reasons) was that people who took an equal number of calories in the form of TABLE SUGAR gained exactly the same amount of weight and muscle mass!
I’ll let you draw your own conclusions but at least Hardee’s restaurant, with their new 1500 calorie fat-burger bomb, isn’t trying to fool people into thinking it’s good for them. I can respect that honesty. If you bite into that hamburger thinking it’s going to do you any good in any way, shape or form, then push the meat back in as it slides out the back of the sandwich and go buy your cardiologist a nice Christmas present.
7. Ready-To-Drink Protein Shakes
I want to shake the hand of whoever it was that first came to the realization that people will gladly pay FOUR TIMES AS MUCH for the exact same protein powder if you just add the water for them. He or she is a marketing genius.
8. “Proprietary” Supplement Formulas
“Proprietary” can be a very “clean” way of saying “we don’t want to tell you how LITTLE there is of anything useful in this product so we’ll call it a ’secret’ and not tell you.”
Granted not all proprietary formulas are like this - some are legitimate and useful. But if a product comes in a small 1000 mg capsule, and has 18 ingredients in it, I suggest you find out the effective doses of each of those ingredients. They may be included and listed just to make the product look good.
For example, Phosphatidylserine is an excellent (and scientifically-proven) cortisol-reducing supplement. It’s included in many cortisol-blocking formulas. But consider this: an effective dose is 800 mg. If you can explain how they can possibly fit an 800 mg dose in a 1000 mg pill that has 17 other ingredients in it, I want you doing my taxes next year. On second thought, maybe not…
9. The Majority of Informercially-Sold Exercise Equipment
Normally, I don’t like to make blanket statements about entire classes of exercise equipment but then again, sometimes I do. Bottom line, much of the stuff sold on TV and infomercials is just simply plastic-and-elastic junk pedaled to desperate people looking for a quick fix.
I’m sure this does not really come as a terribly mind-blowing, earth-shattering shock to you.
Until I watched these commercials a few times, I really never realized how much of an awful hardship it was to lie down on the floor and do a regular crunch. What a fool I was. Wouldn’t our hunting and gathering ancestors be proud.
And judging by the demonstrators on TV, some people can’t apparently even do a crunch without wrenching on their neck like they’re trying to pull their head out of something (or someplace - I’ll let you figure out where that might be).
—
Conclusion:
The world will never be without terrible supplements or lousy exercise equipment. As long as there’s a buck to be made off of people’s laziness and insecurity, those things will exist. Your best defense is knowledge, a willingness to do what’s necessary, and a good sense of humor when these things get just too stupid to believe!
——————
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (fitstep.com). He can be contacted at betteru@fitstep.com.
Are you a Terrorist?
Posted on March 20, 2009
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Obesity kills more people than terrorism in USA.
Check out the trailer of the movie “Killer at Large”
Paintballer’s Strength and Conditioning Workout
Posted on March 12, 2009
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Strength and Conditioning Workout for Paintballers
This workout has two objectives:
#1 improve your strength endurance, speed and power
#2 spend zero money on equipment
Partner based training routine that can be utilized as part of the pre-season preparation for improving a physical part of the game.
The video shows the sequence of exercises that must be performed at full speed and power.
It’s recommended that prior this routine each participant takes his/her time to properly warm-up using general warm-up exercises (e.g. 1 mile run) and/or stretching exercises.
The Workout Routine:
1. Partner loaded sprints
Sprint with your partner sitting on your back for 25 yards
Turn around jump on his back and let him bring you back to start line
Repeat 4-5 times
2. Pull the rope
Attach the rope to any resistance (cement block, 45 lbs plates, your partner etc)
Stand with wide stance, bend your knees and pull the rope toward you as fast as you can.
Once the attached weight is close to you run with the rope to the opposite site and pull again
Repeat 10-15 times
3. Lateral pull
Place the rope around your waist and face the same directions as your partner.
On signal start pulling him/her using only your legs and core muscles
Do not use your arms
Fight for 30 seconds, switch to the other side, rest for 10 seconds and fight again
Repeat 6-8 times for each side
4. Resistance Sprints
Sprint for 25 yards while pulling your partner. His job is to give you as much resistance as possible by pulling the rope back
Repeat 2 times
5. Partner enhanced push-ups
Get in the push-up stance (plank) facing your partner.
Bring your chest down towards the floor but do not touch the floor.
Your chest should be few inches above the floor. Stay in this position while your partner climbs on the top of you with his hands.
Once he is back to starting point he goes down and you climb on his back with your hands.
Repeat 10 times (2-4 sets)
6. Resistance Sprints
Same as exercise #4
7. Shoulder to Shoulder Lateral Push
Kneel down with your feet and hand shoulder width apart on the floor. Place your shoulder against your partner’s shoulder and on signal start pushing against him for 30 seconds. Switch to the other side and repeat.
Repeat 2-4 times for each side
8. Resistance Sprint
Same as exercise #4 and #6
9. Jump Squats
Squat down and stay down for 5 seconds while your partner applies the force against you. After 5 seconds of resisting his force jump up as high as you can and land back into the squatting position.
Your partner should be applying the force each time from different angle.
Repeat 15-20 times
The purpose of this workout is to increase overall strength and power with emphasis on lower body (legs, abs, and lower back)
The routine should be performed 2-3 times a week.
The entire team can train together at the same time which brings variable resistance to a person performing an exercise (taller, stronger, faster, smaller, slower, lighter, heavier partner can be used with each set)
It’s a great way to improve team’s cooperation on the field and awareness of what your team mates are made of.
All Things Fitness Meetup Event.
Posted on February 19, 2009
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Who Needs A Personal Trainer? EVERYBODY! Even Professional Football Player!
Posted on February 18, 2009
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Here is the proof that even professional football players could use some of the training that we offer on our site. Maybe it would help them to avoid a need for an oxygen mask after running just 100 yards. Here is what the player himself had to say. (from SNL)
This One Is Really Funny
Posted on February 13, 2009
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I think you will be better off with Online Personal Fitness Trainers.com training program.
Pain vs. Pleasure - Fitness Dylemma
Posted on February 12, 2009
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You have decided to lose weight right?
You joined the gym, or you hired personal trainer.
You go to your training sessions and the trainer tells you that in order to lose just ONE POUND of body fat you need to burn 3500 calories.
You get on the treadmill and in one hour of walking/running you find out the your legs are killing you, your back in on fire, you can’t breath, you are sweating like a pig, your mouth feels like SAHARA, and the display on the dashboard of the treadmill says —- 500 calories burned.
Don’t you get pissed off?
500 ???? after all this effort. So now you have to do it 7 more times to burn just 1 pound of fat.
That’s a lot of pain…
On the other hand right after your workout you go home and on the way back you decide to stop by Drive-thru and pick up your meal.
Finally, a little pleasure, a little comfort, mouth watering stuff. Oh, and there is no sweating.
So you get your meal and a drink and then you say to yourself. I just busted my butt off for one hour so now I can have a cookie or any other piece of “pleasure”
One cookie = 200 calories but you don’t stop there you get 3 because they come in the package.
OOPS now your pleasure is worth 600 calories + your meal which easily could be a 600-900 calories.
You repeat your draining workout again next day, skip it on the following day because your are darn sore but you still need to eat so you don’t skip your “pleasure”
It’s easy to skip the pain right? Especially, when you are sore and the thought of going to that stinky gym is a pain itself.
Now 3 months later you get on the scale all excited about “losing weight” because you actually did work out.
Unfortunately you find out that “for some reason” (maybe it’s your genes, maybe it’s your metabolism, maybe it’s your medication, maybe, maybe, maybe…)
prevented you from losing weight?
Now, let’s take a look again what you just did to yourself.
1 hour of pain 500 calories
1 minute of pleasure (okay maybe it takes 5 minutes to eat those cookies) 600 calories.
I think you can see my point by now.
It really happens (weight loss) through your nutrition not because you go to the gym.
You can spend 5 hours at the gym (pain) but if your caloric intake (pleasure) outnumbers your caloric expenditure your will actually gain weight.
Moment on the lips, lifetime on the hips.
Pleasure vs. Pain.
Which one do you choose? No one would choose pain of course, but if you really want to see weight loss results you need to consider limiting your pleasures.
That way your pain won’t be so bad.
Does it make sense to you?
There is no shortcuts in losing weight. You either entirely devote yourself to it or don’t bother because you will get even more frustrated and the only way to fix it will be through your comfort/pleasure.
Where would this lead you to?
One of my client stopped eating ice cream for a year. He was eating ice cream 3-4 times a week. Eliminating his pleasure helped him to lose over 20 lbs of body fat.
He realized that the pain he was enduring at the gym while chasing his goals was not worth the equivalent of pleasure he had from eating ice cream.
This little sacrifice put him in the best shape of his entire life.
And that is the real pleasure.
Snake Player Workout For Paintballers
Posted on January 10, 2009
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Bruce Davis from REDEMPTION TEAM and I Greg Jasnikowski have designed this workout routine specifically for Snake Players. Feel free to try it during your next workout.
Here is the outline of what you need to do:
Prepare your equipment ahead of time…
1. 10 lbs weight
2. 2 benches with the rope in between (You can use your workout partner instead - see in video below)
3. 5 lbs plates (you will need 10 of them) If you don’t have plates you can use one 5 lbs dumbbell and move it from side to side 20 times
4. Stability ball
The Workout
1. 15 reps - Walk outs on the stability ball.
Great exercise for improving upper body strenght and coordination during fast movement on the ground
2. 15 reps - Jump over - Crawl under.
Speed and agility exercise that improves quickness in horizontal and vertical dimension
3. 10 reps each side - Plank (Move the weight from one side to the other and back as fast as you can)
Keep weights away from you (full lenght of your arm) This exercise will help you to strenghten and stabilize your core muscles while moving in lateral plane of motion
4. 20 reps - Burpees with 5 lbs vertical lift
Get up quicly and lift your paint ball gun to get into position to shoot. Qickness and acuracy of the movement is the most important factor in getting your (bullets) to the target.
5. 10 reps each side - Turkish GET UPS with 10 lbs weight.
Keep your arm straight at all times. Great exercise for improving shoulder joint stability and streght of core musculature. This exercise requires lots of coordination.
6. 10 sets of 5 situps - run 15 feet - 5 push ups - Run with 5-10 lbs weight put it down on the ground perform the set, pick up the weight and run to the next station. Repeat.
Speaking of strenght endurance….
7. 30 reps - Jump Squats
Killer exercise for explosive strenght. It will take your heart rate above 180 beats per minute.
Cardiac output should be significantly improved here which means that you won’t get tired as fast on the field.
8. 30 reps - BONUS - Ice Skaters
Lateral quick movement that improves speed. (decelarate - cut -accelarate) The faster you can stop the faster you can move to other direction. This one will literally kick your butt I mean gluts.
Enjoy,
If you have any questions please email me greg@onlinepersonalfitnesstrainers.com
Here is a video of the routine.
If you need supplements at really great price my friend Vince has tons of stuff.
www.VincesMuscleShop.com
