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Archive for the ‘Fat loss’ Category

Discipline is a Beautiful Thing

Many people have a go at mixed martial arts, the military, boxing… and things like that.

I take the opposite view.

Safety in mma and boxing is proven to be better than the nfl and rugby, and similar to hockey.

True, if a trained fighter beats the hell out of a civilian for looking at him sideways… or a president sends an army to level a population for oil or money… it is despicable, deplorable.

But that’s a human and society problem, not a martial arts or military one.  They are about being the best you can be – a path to discipline, confidence, and purpose.  Great commodities.

For every thug that uses his skills to assault an innocent, there are thousands that were taken away from violence, gangs and drugs – and put in a positive direction.

The military and sports are also on the cutting edge in terms of learning and performance.  These discoveries can then be brought to the wider public – for the betterment of mankind.

One of those areas is nutrition;  an important key to mastering oneself.

Enter George Lockhart.

George was the nutrition specialist in the US marine core.

When operatives needed to fuel properly for missions, when they needed to cut weight or gain weight or increase performance… they would knock on George’s door.

It wasn’t long before word was spreading into the sporting arena.

MMA fighter and former marine Brian ‘All American’ Stann came to George Lockhart and asked him if he’d help him cut weight for his next fight.

They worked together, and Brian never found it easier to make weight or perform better.  Then Jon Jones came to the party.  Many more followed.  The latest ones being Holly Holm and Conor McGregor, who describe GL as a genius.

That he is.  He’s not just the best in the MMA business, he’s the best in the business.

I’ve never come across anyone who lays it out so well and so exactly.

He talks about three factors:  Fueling the body with exactly what it needs when it needs it, staying ahead of hunger… and controlling hormones.

That way you’re not fighting your body.

It doesn’t react with hunger hormones or fat retaining hormones (in reaction to starvation and other problems).

The result is being able to eat good portions, at regular intervals… even when losing weight.

There is no ambiguity.  You eat this at this time, in this amount…  then this will happen over the next week.  Boom.

‘Your day is different today…’  ‘Okay, here’s what you do’… down to the gram and the minute.

‘Your workout will be 45 minutes and will be at this intensity’…  ‘Okay, here’s exactly how you fuel it.’

Now there’s a guy that knows his stuff.  My kind of guy.

I’ve tried so many diets.  Many were good.  Some were revolutionary and worked like a charm… to a point.

But there was never a perfect solution.  It was never comprehensive or exact enough… probably because they hadn’t things wrapped down tight enough.

There were always some sort of concessions involved, usually to do with diminished purr-formance.

So I tried George’s plan.

He created this software called FitnessVT.  You log in your goal, your activity level for that day, your workouts etc.

And each morning you enter your weight before you eat.  It spits out exact instructions for the day, as per his algorithms.

It takes all sorts of things into account, even down to balancing sodium/potassium and calcium/magnesium ratios, which play a role in performance, health and even weight loss.

You can swap foods you don’t like or don’t have, for similar ones.

It’s just the thing I wanted for a long time.  In four weeks I’ve burned 8 pounds of fat, without losing any muscle… and it was pretty easy.  I hadn’t much to lose, so it is even more impressive.  I feel great and I know exactly what to do every step of the way, without having to work it out.

I can’t recommend this higher, and believe me I don’t recommend things lightly.

If you want to eat heartily, eat well and reach any weight, fat loss, muscle gain or performance goal… you’ve just found the solution.

Best,

Brian Timlin

www.precisionphysique.com

www.nextlevelsportsprogram.com

P.S.  Other than looking and feeling better than you ever have, here’s what else you can look forward to: balanced hormones, increased anti-aging hormones, youthful skin, drastically reduced inflammation, increased energy, well being and better recovery.

It’s no good abfabulising and buttsculpting like a fitness model if you’re doing it via drugs or starvation. Eventually, it will all crumble. Even good diets, like intermittent fasting (when it is done correctly), ketogenic diets or carb backloading usually have some difficulties and/or concessions involved.

With this method, everything just gets better… it’s totally sustainable and it works for every person – 100% of the time.

P.S.S.  FitnessVT is so good that many elite fighters that work with George also comment that they just have to use the software and don’t even need his personal assistance.

It’s all they need.  It’s all you will ever need too.

Get on board today and it will change your life forever

Creating The Circle of Happiness in Your Life

19:54 October 8th, 2016
200 yards from the Atlantic Ocean,
Salthill,
Galway,
Ireland.

The last few days my 5-1/2 month old Nephew Seamas has been up to visit us.  He’s an adorable little man.

Kids at that age are superlearners.  It’s amazing to watch.  Almost daily there is some progression.  He’s always up to something to develop himself, in every waking moment.  And the sleeping and feeding is just to rejuvenate – so he can power forward again.

He’s not crawling yet, but he’s able to do mini press-ups and he does the yoga greeting the sun move of raising his head up as high as he can with his hips on the ground.  He gets up on his hands and feet and he starts rocking back and forth.  Then he makes an effort to crawl forward.

Any day now he’ll master it.  He can go a bit forward down on his elbows, but it’s more of a squirm.  All these moves are making him stronger and more coordinated.  It’s setting the stage for his next milestone.

He’s also biting and tasting everything.  He’s interacting with people and having fun.  He gets more advanced on these things all the time.

They say we learn more in our first five years on the planet than in the rest of our lives.

Babies are amazing.

Well, we’ve talked before about going towards OUR GOALS.  Let’s look at what the most efficient learners do… the little guys above.

They are as happy as larry and have a picture in mind for what they want to do.  They’ve no encumberments of irrational fears, tension or doubt.  They just have desire to achieve the next step for them.  They also really ENJOY the whole process.

I was on the ground playing with Seamas earlier as he was ‘working out’.  He was up on all fours and making his latest attempts at moving forward.  He had a big smile on his face the whole time –  a happy lad, doing his thing.

Nothing is surer he’ll achieve his goal too.

He’s delighted where he’s at.  He feels confident.  He might grunt a bit when he flops down because his arms aren’t yet strong enough to take him forward.  However, the smile isn’t far behind.  He’s also clearly determined.  He has a clear image of what he wants and strong desire to do it.

It’s all fun, joy and loving the challenge.

It’s not a problem to solve either.  Too many of us adults are ‘problem solvers.’  It’s the wrong way to look at things – much better to treat ‘problems’ as things to transcend.  If problems come up, don’t look for the solution, look for what you actually WANT.  And move towards THAT.

Otherwise, more problems come along, because we are just in ‘putting out fires’ mode.  In fact, with this approach, most of the problems we ‘fix’ tend to come back too.

Problems are taken care of automatically if our focus is on what we want.  It’s the flow instead of stress route.

Getting back to the title of this piece, ‘The Circle of Happiness’, goals are also supposed to enhance our lives.  Too many of us turn goals into stress events of large proportions.  That’s not how we were when we started life.

Let’s get into our flow.

This is the NATURAL way to be; feeling happy, calm and grateful.  If you start to do this and continue it, your self-image will grow and so will your confidence.  MORE and better versions of success will come your way.

Happiness is how we view ourselves and engaging our passions.  It is not something that comes from outside things or reaching a goal we ‘HAVE’ to achieve.

Sure, we want to create desires and goals.  That’s a great thing.  It is enlivening to go after things.  It’s part of who we are as humans.  It’s fun and progressive.  Who doesn’t like doing that?

However, we just want to do it in the most powerful way, not one that creates an unhealthy life.

That’s what the ‘Creating The Mentality of Success’ and ‘Your Breath is your Power’ chapters in The Next Level Sports Program are about.

The result is the Circle of Happiness.

There’s a concept of surrendering the outcome.  This ensures you are in flow before, during and after an event or conclusion.  That doesn’t mean you aren’t determined and burning with desire to achieve the goal.  It just means you are happy no matter what.  It means you don’t have fears or unhelpful beliefs creating interference and bad stress.

Letting go of the outcome also gives you a better chance of achieving the goal.

Feeling great… AND more successful.  Way to be, right?

And after all, isn’t the main goal we all have in life… HAPPINESS?  Think about it.

The mini-humans have it right and they learn more in the first five years than we do the rest of the time…  OR they USUALLY learn and achieve more in the first five years than the rest of us.

There are some very rare super learners and ultra successful people among us that by luck or design have this concept ingrained as adults too.

Be one of those people.

Be it. Do it. Live it.

Yours,
Brian Timlin
www.nextlevelsportsprogram.com

 

Ps.  When I say ‘successful’, success is determined in different ways by different people.  Mother Theresa was just as successful as Steve Jobs.  She was happy and living her truth and passion.

The Magic Behind Burning Fat Like Crazy

I was watching a show on the boob tube yesterday called ‘Magicians secrets revealed.’  It was amazing to see behind the curtain of these seemingly impossible tricks.

But there was a way to do it.

Getting the energy, physique and fat loss results we want can sometimes seem that way too.  It seems like magic that some people can do it and others can’t.

Well, I’ve spent many years learning about that magic trick.

And I’m about to pull back the curtain for you now.

Regarding exercise, nothing burns blubber and builds lean muscle like bodyweight exercises.  There’s those magic moves again.

It goes back to all the extra physical and neurological development we’ve talked about with moving your own body through space.

The Eastern bloc sports scientists proved decades ago that this form of training produced many superior results – one of which was much increased fat burning.

When your body has to develop all the extra smaller muscles, the tendons, ligaments… better and new wiring for coordination, balance and ambidexterity… your cardiovascular system… strength, flexibility and mobility… all at the same time…  your metabolism goes through the ROOF!

That’s why we see a greater hormone (including anti-aging hormones) and fat burning response from bodyweight training.  Especially at higher repetitions and with the more multi-dimensional moves that fully engage the spine.

Here’s another little secret for you:  There’s one particular spinal exercise that not only activates many important glands, but it really enlivens and balances the thyroid.  And the health and vitality of your thyroid is KEY to fat loss.

A coach I greatly admire, Matt Furey, also showed me how to add deep breathing to this exercise and calls it the most effective form of Chi Gung.  It develops a POWERFUL calmness, energy, an in the flow state of mind, extra stamina and hormonal health.

Did you know that most of the fat we burn off leaves through our breath?

Yep, sure does.  Oxygen is the furnace.

A lot of people have lost 20lbs or more with Pam Grout’s ‘deep breathing for higher metabolism’ alone.  What are you going to do with deep breathing combined with the best oxygen increasing, hormone jacking and fat burning exercises on the planet?

We go through this routine in detail in The Next Level Sports Program.  It’s called NEXT LEVEL for good reason… it’s WAY ahead of the curve.

Order today, and see the fat melt off you like butter on a frying pan.

Yours,
Brian Timlin

www.nextlevelsportsprogram.com

NFL great Hershel Walker was ‘weak, slow and uncoordinated’ until he did this…

As a boy in Georgia, NFL great Hershel Walker was called ‘weak, slow and uncoordinated’ by coaches and other kids.

He couldn’t keep up and he used to get beat on.

But then he discovered a secret:

If he exercised like the animals on their farm he got super strong, agile, flexible, mobile and quick – all at the same time!

Soon he was passing out all the other kids.

He kept on training this way.  He built up these movements to huge reps per day.  He did push ups, pull ups, bridges, sit ups and variations of these year after year.

herschel-walker

Herchel became truly extraordinary.  He ended up with a 5th degree black belt in Taekwondo, he was an Olympic bobsledder, he danced with the Fort Worth ballet and he was a track and field champion in college… on top of being arguably the greatest college footballer of all time and a future hall of fame inductee in the NFL!

HOLY CRAP!

One curious thing also happened when he was playing in the NFL:

Nearly all sportspeople train with weights, and his team was no different.  So one day Hershel was in the team weights room doing his own thing and one of the players/coaches asked him to do some of the weights exercises… the bench press, shoulder press, squats and so on.

To their amazement Herschel out lifted them all!

He didn’t even DO weights.

That’s how strong bodyweight exercises at high reps made him.

He was known for his running power and speed.  The combination made him deadly… and he swore by his exercise regime.

I can also attest to the power of using your own bodyweight.  I tried all kinds of exercises, but nothing came close to moving my own body.

A lot of people think golf requires very little athleticism.  Nothing could be further from the truth.

You can get away with extra timber and not so great cardio to an extent (there’s more than one buffet molester on tour). However, you have to be limber, strong and have a diamond set of shoulder, spinal, pelvic and hip muscles to play good golf.

Natural bodyweight movements stretch and really strengthen these areas!  It also activates and powers the core and glutes like no other.  These factors are athleticism 101… and taken up to elite level with only 4 to 6 comprehensive ancient exercises.

The result is swinging a golf club is much easier than before.  Not to mention the ball bombs off the face with ease.

One of the sayings among those who really know golf is… ‘the athlete usually wins.’  Well, nothing makes you more athletic than mastering your own bodyweight.

Obviously practise, mentality and technical proficiency are huge too, but if you body isn’t strong and mobile enough these important body movements are diminished or don’t happen at all.

You can be great mentally and putt well, but it’s hard to compete with guys that bomb it straight and pure iron shots at the flag.  All things being equal its the main difference you see between the top players at the club and the other guys.

It’s the same with EVERY sport.  Let’s get real here: Players with power, speed, agility, coordination and balance on another level are basically unplayable!

Actually, one of the things about having a great mentality is putting your mind to improving or even mastering the elements of your craft.

So yea, sport is still 90% mental… but not in the way most people say it is!

Make this the day you zoom past the others like Herschel Walker did… from a position where he was told he ‘can’t.’  Order The Next Level Sports Program today and learn how you can do this and much more.

Everyone can start where they are and improve day by day to amazing results they didn’t think were even possible.

That’s what I’ve experienced, and so can you.

Yours,
Brian Timlin

P.s.  I like what many institutes like the Titleist Performance Institute are doing, but they are giving people watered down movements that don’t really get to the root of power and mobility.  To get a major advantage over your competitors click here

Is ‘everything in moderation’ good advice?

A scientist has some vegetation in the lab.  He takes a sliver of one of the greens, makes a slide and looks at it through his microscope.  He sees a collection of cells.

When you break it down, that is what we are too, along with our genetic blueprint for our cells.  Assuming you have a normal genetic blueprint, your health will then come down to that which effects cellular health.

So is ‘everything in moderation’ good advice in relation to this?

Yes and no.

It’s a good idea, but it’s also a vague one.

There was a study done stating the one thing that long lived people usually have in common is that they do things in moderation.

The concept being that if you do everything in moderation then that is the best way to live.  It’s good advice in that way, but it’s also useless to most people.

It sounds to me, while this was a valid conclusion in many regards, that the study was lacking in depth and awareness of many critical factors (and so completely left them out).

While its true that our health, well being and longevity is best served by not overdoing or underdoing work, exercise, play, partying etc… don’t we already know this?  I mean wouldn’t you expect that the longest lived people will nearly always not have done extreme things in their life.

But most people don’t do extreme things and yet illness, cancer and heart attacks are very common and have increased markedly over the last century.

What’s the real difference?

If you take an individual who feels fine, but unwittingly has health issues that will accumulate over time and end up in an illness at some point (and it could be in 20-30 years), telling him to do ‘everything in moderation’ is probably not going to help him.

Here’s why:

He/She is probably already doing things reasonably and in moderation.  If you take an average 40 year old person; they work 40 hours a week, don’t drink alcohol too often, have hobbies they enjoy and eat reasonably well.

I don’t want to be grim, but that person, on average, will experience a lot of health issues at some point.

This is the norm from an ‘everything in moderation’ point of view.  So it’s a largely meaningless statement.

What’s meaningful is physiological stress and epigenetics (physiological stressors flipping bad genes on and good genes off).

A person’s current and future health will be determined by that.  It will also influence longevity and heavily influence quality of life in later years. We can also be totally unaware that our body is very stressed.

So what influences physiological stress?

– Traumatic memories, negative beliefs/interpretations (these are usually subconscious, so again we can be totally unaware of them).  WHO estimates that 85% of all illness is caused by stress.  Psychologists conclude that most stress is caused by unhelpful interpretations and/or actions in relation to those.  Consequently, this factor is probably the biggest influence on health and well being.

– Chronic lack of certain nutrients (macro or micro), which is far more common than realised, even in developed countries

– Eating too much (adequate nutrients but a balanced calorie intake is required)

– Excess adipose tissue or body fat

– Bacteria, virus, fungus (you can have a large pathogen load that is causing havoc that can be hard to detect for nearly all physicians, they can even be inside cells)

– Environmental toxins which can accumulate in tissues

– Too much or too little work

– Too much or too little physical exercise

– Bad habits and addictions

– And so on.

 

There are ways to successfully address all of these factors, but the point is that this is the make or break with health, well being, longevity and quality of life in later years.  These are the concrete issues.  I would say in most cases ‘everything in moderation’ will ignore these things, and so won’t do the job.

The longest lived and healthiest people in the world are the Okinawans.  They live on a secluded island off Japan.

They meditate and exercise daily, eat fish, chicken, seaweed, vegetables and rice from lands that they naturally replenish with nutrients.  They don’t overeat.  They also disregard treating symptoms with toxic pharmaceuticals and instead use natural medicines to help facilitate the body to heal itself without side effects.

Five times as many Okinawans live to be 100 years old as their compatriots elsewhere in Japan – and Japan has the highest life expectancy of any country.  Okinawans also usually die of old age and not from any disease (they have drastically different rates of illness and prolonged illness to the west). Therefore, they usually have a high quality of life right up to when they die.

They also have many fighters in their 90’s, who are still able to whoop guys half their age!  In other words, they also retain strength, speed and flexibility a lot more than their counterparts in other nations.

Could it be that they have a great weather system, are wealthy, have unique genes or are secluded from infectious diseases?

The weather is no different to lots of places.

Okinawa is poor – Japan’s poorest region in fact. It has had its fair share of hardship – it has been invaded many times over the centuries and suffered heavy losses in the second world war. Studies suggest that when they emigrate, Okinawans quickly lose their health advantages – which means it’s not about genetics.

Unfortunately, their lifestyle is also starting to change as other influences come into their culture.

However, if we go back to factors that cause physiological stress and successfully address those things we can mimic their results and even better them!

I go into these factors and how to address them in a lot more depth in my report, The Health and Energy Code, click here for more information.

The best upper body workout on the planet

It’s 7.00am on a summers morning on the Arpoador beach in Rio de Janeiro.

There’s a stream of people on the sand, exercising with kettlebells, bodyweight exercises and yoga.

These people are moving their bodies in their surroundings.  Their feet are connected to the earth, the sun is shining down and they’re taking in gulps of fresh air.  They’re wearing nothing but speedos and bikinis so more sun, water and air can nourish them.

What a great thing to do for your physical, mental and spiritual well-being.

After finishing their workout on the beach they might want to try this:

If they find a good sturdy overhanging branch or monkey bars in a nearby park, they can attach some gymnastics or trx rings to it and start to do upper body exercises.

Nothing can beat the rings for upper body development.

upsidedownonrings

 

Mastering gymnastic movements on the rings gives incredible strength, great balance and magnificent control of the body (obviously people start with easier moves).

It’s a different level to even a big bench and shoulder press, so much more functional.  There’s just a lot more that goes into 3 dimensional movement, controlling our own bodyweight at all sorts of different angles and leverage points, not to mention all the extra muscles that are used.

Therefore, the development is greater.  After those people in Rio work out on the rings or the monkey bars (the rings are more difficult), they can go back to the beach and cool down with a swim.  What a perfect start to the day…  and it doesn’t have to be in Rio!

I mention Conor McGregor a lot, because I admire his training so much.  If you saw his fight in January 2015 against a Russian-German called Denis Siver, you’ll see what happens when someone who is mastering their bodyweight meets a weights trainer.

Speed, fluidity and unadulterated power against a strong, but stiff and slow opponent who can’t control his body at angles.  There’s only going to be one winner, and by a landslide!

Why you are probably very deficient in Magnesium and how it is critical to good health and sports performance

Picture a man living in a cottage in a forest, near a river.  He’s surrounded by the elements.  There’s a lot to be said for it.

Every day he eats fresh greens, he catches fish and eats them.  He exercises and does meditative type things that relax his mind and body.  His health is probably a lot better than most.

The reason being he’s getting what he needs to nourish, remove toxins and de-stress.

 

Regarding the nourishment part greens, fish and fresh mineral water are high in magnesium.  Most of us in the modern world are deficient in magnesium (many of us are severely deficient), and it is so important.  It is needed for regulating no less than 300 biochemical reactions in the body.

Magnesium deficiency is a significant factor — often the major factor — in many severe illnesses including heart attacks and other forms of heart disease, asthma, anxiety and panic attacks, depression, fatigue, diabetes, migraines and other headaches, osteoporosis, insomnia, and most cases of muscular problems.” Dr. Steven Johnson puts it better: “The range of pathologies associated with Mg deficiency is staggering: hypertension (cardiovascular disease, kidney and liver damage, etc.), peroxynitrite damage (migraine, multiple sclerosis, glaucoma, Alzheimer’s disease, etc.), recurrent bacterial infection due to low levels of nitric oxide in the cavities (sinuses, vagina, middle ear, lungs, throat, etc.), fungal infections due to a depressed immune system, thiamine deactivation (low gastric acid, behavioral disorders, etc.), premenstrual syndrome, Ca deficiency (osteoporosis, mood swings, etc.), tooth cavities, migraines, hearing loss, diabetes type II, cramps, muscle weakness, impotence, aggression, fibromas, K deficiency (arrhythmia, hypertension, some forms of cancer), Fe accumulation, etc.”

The modern diet contains water that has had many of the natural minerals taken out from treatment and recycling, and we eat far less greens and fish than before.  Also, a lot of the vegetables we do eat have come from land that is not fully remineralised, because most large farms use man-made fertilisers that are only high in the minerals that make crops grow bigger (and are deficient in the other macro minerals like Magnesium and all the micro minerals).

This issue has been compounded by rudimentary conventional magnesium testing that is actually inaccurate to your true magnesium levels.  Most doctors and laboratories don’t even test for it, and if they do they only look at the blood.  Only 1% of the body’s magnesium is in the blood, the rest is in the tissues.

So, the bottom line is most of us need to address this problem ourselves.  The first thing you can do is make sure you are eating more greens and fish.  If you have a lot of the symptoms of magnesium deficiency the second thing you can do is supplement.  Check after a number of weeks to see if it has benefited you.

Magnesium can be difficult to supplement because taking it orally is not the best way for it to absorb and at higher doses it also loosens the stools.  My advice is to supplement transdermally, rub it on your skin.  There is a oil/gel available from a company called Ancient Minerals.  Their products are available at ancient-minerals.com and magnesium.ie .  It’s very hard to overdose magnesium as most people are very deficient and excess is usually either not absorbed or removed from the body.

Ancient Minerals magnesium chloride is extracted from the Ancient Zechstein Seabed in Europe, 1600 to 2000 meters deep in the interior of the Earth. Well protected for the last 250 million years, it is the most pure magnesium in the world.

I’ve found this supplement fantastic in my own health and I’m sure it would of great benefit to most other people as well.

One other thing, magnesium increases Atp (energy, speed, stamina), is one of the best anti-inflammatories (if not the best) and helps your muscles to relax.  Do you think it might help your training, recovery and sports performance as well?

Don’t get left behind is my advice.  Lather that stuff all over your body before and after training (especially where it is most needed).

The man living in a cottage in the forest doesn’t have an iphone, but he’d probably kick all our butts in living in a way that makes him fit, healthy and happy.  Smartphones and the internet are great in some ways and we don’t have to live in a forest, but let’s be far more like that guy and not king of the rats in the rat race (the ill-health and death race).

Let’s get back to living in a way that is in tune with our nature!

Gymnasts don’t use reps, sets and 3 days a week routines

I’m all for knowing a lot of the science behind getting the most from your training, but it’s not the most important factor.

The most important factor is just training, a LOT.  If you do that you’ll know what works for you and why anyway.  Then you can start to read a few books and educate yourself.  You can try things out and see how it goes for you.

When you are starting though you just need to get going, try just about anything.  See what effect it has.

When gymnasts train they just do the moves, and do them for hours everyday.

gymnast

Trainers nowadays are chronically afraid of overtraining, but that’s often due to doing ridiculous things that you know you shouldn’t be doing anyway.

It’s hard to overtrain using bodyweight exercises, and that’s not to say they don’t get to extremely high resistance, because they do with using one arm or difficult leverage points like handstand push ups etc.  The more natural the training the better because involving all the smaller muscles, skill, coordination and balance engages the brain more, which hugely improves results and also recovery.  Static contractions, kettlebells, bodyweight exercise, some weights exercises and playing sport are ‘natural training’.  The body is amazing at adapting to hard and regular training after a few weeks, especially if it is a sport or natural types of training.

If you just commit to training everyday or almost everyday, over time, you’ll work out how much and how hard to train.

You can also read up on sets and reps and try things out.

My point here is that a lot of people are getting caught up in the how and forgetting the main factor is to keep taking action.  The person who just keeps doing the training and improving his/her strength (even if they do it ‘wrong’) will end up getting way better results than the person who does all the reps and sets to a tee, but doesn’t push hard enough to improve regularly and turns up sporadically.

Those fellas that exercise on the monkey bars just go and train every day or every second day and do the best they can.  They aim to get better, and do so regularly.  They usually are training 6-12 months before they show any interest in the science of it, if they ever do.  Either way, they end up with amazing strength, athleticism and ripped muscular physiques.

So I’m going to break down for you what is really important:  Train a lot, train as naturally as possible and aim to improve at it regularly.  That’s it.

The rest of it is just fine tuning.

The Dragon’s favourite exercise

Bruce Lee is famous for his explosive speed, strength and his very ripped physique.  His abilities came from his superior mind-body connection.  He created this largely from using isometric exercise.  Isometrics are static contractions.  It is a powerful combination of mental focus and physical exercise, because you are creating the contraction mentally.

BruceLee

If you show off your bicep to someone and mentally flex or contract the muscle to tighten it, you are doing isometrics.  If animals in the wild who live and die by survival instinct and one of the greatest athletes of our time use these exercises extensively, then I’m sure you’ll agree this is an exercise worth looking at.

The uses and possibilities of isometrics are endless.  It is very helpful for flexibility in alternating contractions with relaxing into the stretch.  I’ve a whole report on my website about that, which is a great thing to use.  You will find it mind boggling how much further you can stretch immediately using this method.

Static contractions are proven to create 5% more strength every week in any muscle trained 3 times per week or more.

You can also hit just about any angle, any part of the range of motion and even the smallest muscles using isometrics.  The usefulness of this is huge.  For one thing, it makes it a lot easier to do sport specific exercises or target muscles needing rehab.

Add to all this the fact that you are creating a powerful link from the mind/brain to the muscles and you have something very powerful.

As we point out a lot here, the more your brain is involved during exercise the more you are going to get out of it in terms of performance, hormone response, neurological and physical adaptations.

However, SC not a complete exercise either.  I wouldn’t recommend isometrics as a stand alone routine.  You aren’t really strengthening your joints without putting actual weight on them, so isotonic exercise or movement with resistance is also needed.  You are also not practising movement.

However, isometrics are quick and easy to do and are a phenomenal compliment to any type of training.  Some things to note are that often the strength you gain from isometrics will only translate 10 degrees either side of the point of contraction.  In other words, it is a good idea to contract your muscles at about 3 different places in its range of motion.

It is also a good idea to relax your muscles periodically in a session, maybe after three or four 6-10 second contractions.  Relaxing only takes a few seconds, but it is good to shake the tension out, release and relax the muscles again.  Using your breathing is very useful for doing this as well.

You only really need to be aware.  Most people probably won’t even need to do the relaxation part, but a lot of us are so used to holding onto tension that we may not let go properly after a contraction exercise.

Tension when you don’t need it hampers your coordination, calmness and balance.  Learn how to avoid that, by learning how to relax your muscles as well.

When you picture Bruce Lee training what you see is total body control.  He is able to tense and relax at will in perfect timing.  He’s gained a lot of this from static contractions.  You will see him pull against a rope as hard as he can, push against something and then start exploding into speed moves.  This is all using the mind-muscle connection over and over again to grease the groove and create better and better neurological connections between the brain and the muscles.  That’s where his extreme muscle density, ridiculous speed and explosive power came from.

Thank you for your legacy and wisdom Mr. Lee.

‘Do not pray for an easy life, pray for the strength to endure a difficult one’, Bruce Lee.

Why dancing is one of the best exercise routines

If you picture a scene in the amazon rain forest full of animals, what is going on?

If they aren’t mating, eating or trying to eat or avoid being eaten, they are singing, dancing and playing.  I’m not saying animals are better than humans, because they are not as developed and don’t have the ability to reason, inspire or create metaphor.  However, I think we often forget that we are animals too. We’ve lost a lot of our instinct and what actually works for us to make our lives better.

In that way we can certainly learn a lot from them.  So let’s go back to that scene and let’s look at the animals singing, dancing and playing.  It’s marvelous when you think about it.  It’s a cacophony of the senses.  They are really in the moment, in the flow and doing great things without effort.  We can really struggle with that.

Our world has moved so fast that we’ve devised a lot of education, lifestyles and practises that were created without thought as to whether we are designed for it.

As a result we are often stuck in the analysis part of the brain, which only makes up a meager 2% of the grey matter.  The rest of it is based on sensory images, and we seriously neglect that to our cost.  Our perceptive ability and potential is often hugely hampered as a result.

In the previous articles, we’ve talked about using more of the brain while exercising to get better results and also to enhance the rest of our lives.

We’ve talked about sport, coordination, balance and ambidexterity.  Well, what about music?  RHYTHM.

So important as well.  Rhythm connects our auditory sense and kinesthetic sense.

What do nearly all top sportpeople, dancers or athletes have in common?  Great rhythm.  Wouldn’t it be a good idea then for us to look at this important factor?

Would a dance class for exercise be a good idea?  Of course it would.  Sure you are using more of your brain, you have to coordinate, get in the moment, stay in rhythm, connect with other people and also keep your balance.

It’s a marvelous thing to do.

If you watch a monkey swinging from a tree, a quick lizard moving at pace along the ground, or a gazel taking off on a sprint what you see is fluid movement.  It is in beautiful natural rhythm.

Dance is a great way to connect this up.  Team sport is also a great way to develop it.  A good team movement is all about rhythm.  It’s not quick, cohesive and elegant without it.  But dance is an easier way to develop this because rhythm in team sport takes some individual development first.

For strength, you can also master bodyweight movement using good technique, rhythm and copy animal bodyweight movements like the lizard walk.  There’s a flow, coordination, balance and rhythm to those movements you just can’t get with a conventional weights exercise.  It will also show in overall results; how you look, how you feel and how you perform.

Really consider taking a dance or zumba exercise class.  It will do wonders for you, even if you start with two left feet.  You can start to get great results just by improving and practising a few times a week.  You only have to look at the enjoyment, posture, fluidity, muscularity and tone of a professional dancer to see what it can do for us.

If you start you’ll be gaining those things too.

All you really have to do is keep showing up to enjoy yourself.