20 Random Training TipsBy Jared DiCarmine On April 10, 2012 Under Exercise For Fat Loss
In continuation with the 20 random dieting tips, here is 20 random training tips that you can use to build muscle and burn fat. Have fun with these and let me know what you think at the end of the post…
1). Get Outside – Training outside can do wonders for your overall sense of well-being and just break up the monotony of exercise sometimes. Go to a local park and do some type of sprint/chin-up/push-up style workout. You’ll be amazed what you come up with when you have very little equipment at your disposal and you let your mind run wild.
2). Go Uni-Lateral – On one of the days of the week, each lift you perform can be all uni-lateral based. This just means you train each arm and each leg separately from the other. It’ll be a new stimulus for your body to get used too…
3). Go All Body-Weight – Body-weight training does not have to be easy and boring. It’s not just push-ups and pull-ups. For example, here’s a video of some crazy body-weight exercises I found on youtube.
4). Run Sprints – Running sprints whether it’s hill sprints or straight sprints at the track is an awesome way to get in shape, improve recovery, burn fat, build rock-hard legs, and transform your physique in as little as 20 minute, 3x per week. That’s all it takes.
5). T.B.T. – This stands for total body training. If you usually split up your body-parts, train your whole body 3x per week and see how you feel. Total body workouts when done correctly are tough to perform and burn a ton of calories. Plus, these were the same workouts that strongmen from way back in the day used to perform to build muscle and strength.
6). Pick Things Up And Put Them Down – The most functional lifts out there is anything that you pick up from the ground. There’s nothing that carries over to more real-world strength than picking up heavy objects off the ground. It can be a dumbbell, a barbell, a giant rock that you see on the side of the road…It doesn’t matter.
7). Train Fast – Train for no more than 45 minutes. Create a workout and get it done in 45 minutes or less. Hold yourself to that. You’ll be surprised how much you can get done when the clock is ticking down and you stop fraternizing with everyone around you.
8). Train Heavy – Not enough people train with heavy weights. You don’t have to use maximal weights, but use weights that would cause failure at around 5-6 reps. This will help build muscle, tendon strength, and get you interested in training again. Plus, who doesn’t like lifting heavy stuff right?
9). Get Some Kettle bells - Kettle bells are one of the most versatile pieces of equipment. Grab yourself a 20lb kettle bell and do 20 minutes of swings everyday. I gurantee the pounds will start dropping and you’ll feel a heck of a lot stronger JUST from doing that…
10). Try My 100 Squat Thrust Challenge – Get a timer and see how long it takes you to do 100 squat thrusts. Do this 3x per week when time is limited or you want to burn up some extra calories. P.S. It’s especially great before a big meal to increase GLUT 4 sensitivity…
11). Stop Benching – The bench press is one of the most over-rated exercises in the entire world. Plus, it’s one of the worst for your shoulders and pecs. Just ask my right pec…He tore in half a few years ago from benching and hasn’t been the same since! Do yourself a favor and focus more on dumbbell, push-ups and all of their variations. Your shoulders and chest will thank you in the long run…
12). Pull-Ups – Do 100 of these per day for the next month and see what happens to your back and biceps…Also measure your waist on Day 1 and Day 30. There’s a good chance you’ll lose 1/2 inch or more from the increase in insulin sensitivity.
13). Push-Ups – Do 200 of these per day for the next month. Same as above. If you can’t hit the prescribed amount of reps per day, then start with 50 and 100 and work your way up.
14). Avoid Failure – Failure is when you possibly can’t do one more rep during a set. Doing this constantly especially with the big, multi-joint compound lifts will zap your strength for the entire workout and decrease your recovery rates. Leave 1-2 reps in the tank.
15). Vary The Rep Ranges – When doing some form of total body training, change up the set and rep scheme per workout. For example on Monday go heavy, Wednesday go medium, and Friday go light. Also change up the exercises BUT keep them the same week by week to measure progress via more weight lifted or an increase in amount of repetitions performed.
16). Stop Doing So Many Crunches – Crunches aren’t bad per se, but there is so many more BETTER exercises you can be doing for your core. For example, just doing squats, dead-lifts, pull-ups and heavy rows are 10x more effective than crunches. However, if you need to start somewhere, start with the basic plank and progress from there.
17). Do More Rows – If you have shoulder issues, you should be doing a 2:1, 3:1 ratio of rowing to pressing exercises. You don’t want to look like the hunchback of Notre Dame.
18). Take A Week Off – Every 4-8 weeks, plan a week of de-loading. This will help your body recover and prevent injuries from happening.
19). Squat Ass To Grass – If you can, squat as low as possible without breaking form. This will actually HELP your knees get stronger and build up the important muscles around the joint. Just don’t bounce at the bottom like a goof ball and warm-up properly. Also, don’t believe the garbage that you can’t let your toes go past your feet. The truth is you shouldn’t let your heels come up off the ground. Also, what if you have a small foot? See what I’m sayin….
20). Be Intense – Building muscle and or losing fat does not come easy. You need to push yourself and your body to make change. So when you head off to the gym or downstairs in your basement, wherever you workout, just give it all you got and leave knowing you did the best you can.
Let me know your thoughts below and click “LIKE” if this was helpful!