Category Archives: cardio

Sweep the leg. Do you have a problem with that?

It’s on TV now, I’m sat here mucking around online while the missus is sat flicking through TV channels, guess what she found, hang on it’s the final……..

……………Go on Danny Laruso!! That’s right, The Karate Kid!

Anyway back to the point, 21 years ago I was sat on the sofa, aged 10 watching this same film. Within the month I was training. I had joined the local karate school (St Martins Jnr Karate Club, under Sensei Jack Parker) and finally started something.

This had a major effect me. Karate was one of the few things I really stuck at as a kid. As I grew up, all the other lads grew out, I was a beanpole. While I cycled everywhere, I wasn’t strong. Around the time I was 16/17, Jack turned to me and said that if I wanted to continue improving to black belt standard and to stand a chance in the tournaments.

As a result I asked my mates on the school rowing squad if I could join their gym sessions, they asked their coach and a new era started.

We had two gym sessions per week, the lads obviously had other sessions out on the water, I ran and practiced karate. Plus we’d meet once or twice a week for a session on the ergo’s (what we called the concept 2 rowers, still my machine of choice)
One session was “light day” consisting of Pyramids, the other session was “Heavy day” using 3×10. The exercises were always:
Leg Press, Bench Pull, Power Cleans and bench press. I think that was all, there were certainly no isolation’s!

It’s the warm ups i really liked though. A 20 minute circuit that would make Steve Maxwell blanch, then onto the weights.

Now, I realise it wasn’t the most scientific training we could have done, but we got results!
I put on a little weight, but got much much stronger with conditioning to match, got my black belt and fought for my country. The rowing squad were in the top 15 in the country.

When I need to train up for something these days, I always look back to those days, my first gym experience. Although I know much more now, it was the heart and soul we put into the training, it was the basic exercise selection, it was the high intensity circuits.

I look around the Gym I work in and see the girlie boys spending over an hour trying to get from a b cup to a c cup while I’m in and out in less than an hour, full body done, heavy weights moved and heart in the mouth intense cardio ( I like to finish with a 4 minute tabata after a strength workout). I could never get my head around bodybuilding.

I got into training to improve my martial arts, I continue training to improve not only my martial arts but everything else I do. If strength isn’t functional can it truly be called strength?

Fuck it, the sun’s shining, the Karate Kid won his fight and I’m in the mood to get out into the garden and do some training of my own. Bodyweight only, cos I took my Kettlebells to the gym.

Lets go

Dave

Wild Geese
http://www.wildgeesema.com/
http://www.wg-fit.com/
any cause but our own

The Road to No Where

Weight Loss, fat burning and better body composition – Wild Geese Style!

Talking heads said it best when they sang “I’m on the road to nowhere”, endless miles pounded out on the treadmill/bike/crosstrainer/[insert machine of choice here], and the results………

Now be honest……

Yeah, I guessed it, pretty minimal. I’m a personal trainer in a city centre gym and I see the same faces coming in and doing the same thing day in day out, how do they look? same as they did last week and the week before that!

Don’t believe the hype:
· Fat burning zone – Really? So why have you still got that spare tyre?
· Weights make you big/bulky/slow – Go home and watch some sport on TV, every professional athlete will have trained with some form of resistance training, are they big/bulky/slow?

Have you ever heard of EPOC? Probably not, I hadn’t untill a few years ago.

Here it is:
Exercise
Post
Oxygen
Consumption

It’s the amount of Oxygen your body uses AFTER your workout. Simply put, more is consumed because your body is burning more calories, more calories burned equals greater fat loss. World renowned fat loos expert and author Craig Ballantyne calls this “turbulence”, read about it on www.TurbulenceTraining.com

Aerobic training and the “fat loss zone” do burn fat, but do not induce the EPOC effect. Pretty much as soon as you’ve cooled down, your metabolism returns to normal and you are in a resting state. However, high intensity training, for shorter durations will induce EPOC, you cool down after an intense interval and your metabolism will remain jacked for up to 30 or 40 hours after. In other words, you’re still burning calories when your at home on the sofa watching Eastenders!
Proof? Well seeing is believing, get a picture of a sprinter and a picture of a marathon runner, I know who I’d rather look like.

If you want to boost your metabolism even further, lift weights, and I’m talking Bodyweight, Kettlebells, Bar or Dumbbells. Just, please, forget body part splits, get your whole body done and dusted in a single workout, 2-3 times a week. Resistance training will shape and tone the body, making more aesthetically pleasing, further boost the metabolism and burn calories, improve bone density and release mood enhancing endorphins (so does sex & chocolate, but that’s another story!)

Wild Geese
www.wg-fit.com
www.wildgeesema.com
any cause but our own

Why Cardio Doesn’t Work for Fat Loss

Here’s an article I picked up from my favorite fat loss specialist. Craig Ballantyne uses what he call “Turbulence” ie the post exercise calorie burn to strip fat off his victims. This is done with the use of intense interval training as opposed to the regular long slow cardio sessions.
Wild Geese also use intense interval training, not for fat loss, but because it delivers the fastest results for increasing endurance and improving recovery time, essential for any martial artist or fighter.
Either way ou look at it, intervals work, the following article is an explanation of

Why Cardio Doesn’t Work For Fat Loss By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn’t add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren’t previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That’s a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great – I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out…

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the “Compensators”
and the “Non-compensators”.

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge “compensatory” increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are “compensating” for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author

Learn about the “Dark Side of Cardio” in the free report from Craig Ballantyne at www.TurbulenceTraining.com. Craig is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Wild Geese
any cause but our own