Killer Suicide Variations

Beautiful Colorado.

If you don't know what a suicide is, it is an advanced conditioning exercise. I'll explain how to do it shortly. A lot of professional athletes use it to get in top notch shape. But after a while, just a basic suicide might become to easy. So here are some variations that will put you back on the track to victory. Prepare yourself for one hard workout.

The Basic Suicide

You can't do any variations if you don't know how to do the basic suicide. Start on a football field, if you can't use one, go to somewhere similar. Now beginning at the end of the end zone, sprint to the 10 yard line. Sprint back. Then sprint to the 20 yard line and back. Keep doing this for half, or all of the field depending on your level of conditioning. 

5 Yard Suicide

This is just like the standard suicide, except longer and more challenging. Still starting at the end of the end zone, run to the 5 yard line and back. Then to the 10 yard line and back. Then to the 15 yard line and back. Keep doing this for half or all of the field. 

Every Line

By far one of the most challenging variations. You start at the end of the end zone as always. Now run to every white line and back. For example, run from the end of the end zone to the beginning of the end zone and back. Then to the 5 yard line and back. 10 yard line and back. Keep going for the whole field. 

Plyometric Suicides

This one is slightly difficult to explain. Using one of the variations above, add a quick set of plyometrics each time you reach the line. You can use any plyo you want, and make them harder as you get even better. Here is an example routine to explain it better. 

• Start at the end of the end zone
• Sprint to the beginning of the end zone
• Drop and do 10 push ups and 10 sit ups
• Sprint back to the end of the end zone

Hopefully that gives you a better picture. As you get better, you can add more reps and difficult variations of the plyos. 

Add these suicide variations into your conditioning workout and murder the competition. 

Dedication is Everything. 

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Why Aren't You Doing Stairs?

If you're not doing stairs, then you need to get with the program ASAP. Stairs have been around for a long time, so has running up and down them. It is very easy to do, and can be done almost anywhere. Although a stadium is preferable, since they have the most stairs. But most importantly, it gives you one heck of a workout. It will set your lungs on fire, torch your legs, and make you sweat a river. Get ready.

The Basics


Here is how to do basic stairs. Start at the bottom of the stairs. Run up them, moving your legs very quickly. If you are just starting, then you can skip steps if you need to, but don't get used to it. You'll need to up the intensity at some point. Too easy? Read on for more variations to really challenge your body.

Every Step


Now instead of skipping steps, make sure your foot touches every step. When you do this, go just as fast as if you skipped steps. This means you will have to run faster and harder.

Two Feet


For this variation, all you have to do is touch each step with both feet. This will probably take some practice and good coordination. Maintain a good speed.

One Foot Hop


This one is going to make your calves sore. Stay on one foot the entire way up, and hop on one foot. Touch each step. Use a railing if you need to. Make sure you do this for both legs.

Two Steps Forward, One Step Back


This one is self explanatory. Go up two steps, then go back one. Go up two, back one. You get the idea.

Throw these variations into your workout to really up the ante, and be at the top in no time.

Dedication is Everything.

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How To Do The Burpee

Right now you're probably thinking, "What the heck is a burpee?" If you already do know, then you will also know that it is an excellent conditioning exercise. It engages a lot of your muscles from many of your muscle groups, making it very beneficial to your overall routine. Here is how to do the burpee.

Step 1:
Start by standing in an upright position.

Step 2:
Quickly crouch down and touch the ground with your hands.

Step 3:
Immediately after step 2, thrust your legs back so that you are in a push up position. Do not let your body touch the ground.

Step 4:
Keep your hands on the ground. Now bring your knees forward so that you are in a crouching position again.

Step 5:
Jump up in the air as high as you can with your arms raised up.

Make sure you have enough clearance for the jumping part of the exercise. Maintain good form throughout the exercise.

Dedication is Everything.

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What Are The Dangers Of Supplements?

The dangers are there, you just have to find them...

Almost half of Americans use some kind of dietary supplement. Whether it be to build muscle, lose weight, or just a multivitamin. But a common assumption leads these people to think that these supplements are always safe, simply because they are "all natural". Well this is a gross overstatement, and supplements can be quite dangerous. Take this event for example:

That's what Caroll Radford thought. She'd just gotten a clean bill of health from doctors. But hoping to ward off winter colds, she tried a natural supplement touted as an amazing immune booster -- Yew Tree Tea. She drank a cup every day for two weeks and then had a seizure. Four weeks later, she was dead. 

Still think they are always safe? I didn't think so. Now I am not going to talk about any specific products, and cut down the companies name. Cause it may not have even been the companies fault, it could have been caused by and outside event. Completely out of the companies control.


But everything in life has risks, and all you need to do is a little research before you go out and buy that supplement that makes you invincible to a cold. Read about it on the companies website. Find some stuff on other websites, such as forums and blogs. See what other people say, and then decide if it's really worth buying. 


If you do start to encounter any symptoms from the products, be sure to discontinue use, and contact the company immediately. Or see your doctor if the symptoms are severe. Just remember to be safe, and do your research. 


Dedication is Everything.


Source For Quote:
http://www.cbsnews.com/stories/2002/10/29/eveningnews/main527399.shtml

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How To Run, The Right Way

Now that's a challenge.

Running is great. But isn't very effective, whether you are trying to lose weight, or just get fit. If you don't do it right. You must use proper form to get the results that you are trying to get. Also, to avoid injury and common running conditions such as runners knee and shin splints. This article will tell you what. Here is how to run, the right way.

Warm Up


Warming up is very important to any type of workout. Whether it be lifting or running. You need to get the blood and nutrients flowing to the muscles to help them perform at their best. Do some quick sprints, or some drills. Just don't warm up to hard. Save your energy for the actual workout

Run To The Side


What run to the side means, is to run on soft ground, like the side of the road or a dirt trail. Instead of running on a concrete trail or the sidewalk. This will help for you to avoid getting shin splints, and reduce the possibility of runners knee.

Hands Free


This doesn't mean run without hands, cause that would be hard. It means to not run with your hands in a fist, or clenched. What you should do instead is run with them slightly open. Open as if you were holding something relatively small, like a phone.

In And Out


This simply means to breath in through your nose, and out through your mouth. If you breath in through your mouth, it takes more energy than if you inhale through your nose. Therefore wasting valuable energy.

Just follow these simple tips to help run properly and more efficiently, to get the most out of your workout.

There you go, how to run, the right way.

Dedication is Everything.

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Sprint Your Way To Victory (Beginners Workout)

Lets get sprinting!
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When it comes to weight loss, or just gaining speed for your sport, sprinting is the way to go. But not just any sprints will do, you need to do High Intensity Interval Training. Commonly abbreviated as HIIT. This type of sprinting induces maximum effort, and therefore maximum results. Grab you shoes, and hit the track.

The Routine:


Start off with a brisk 3 min jog. Go at about 50% of your max, you don't want to burn yourself out yet, the worst is yet to come. Remember to execute proper form when running, this will be in a post soon if you don't know the proper form.

After you have warmed up good, now you must stretch. Stretching is absolutely crucial to any sport. Whether it be football, wrestling, track, etc. It increases your flexibility, giving you a greater range of motion. You can have a farther stride when you run, kick higher, jump higher, and a lot more. Be sure to stretch each muscle for at least 10 seconds, but not more than a minute.

Now for the actual workout. Brace yourself, cause after you're done, your sides will hurt, your legs will be sore, and your chest will be on fire.

Ready, Set, Drop.


Run at your max speed for 30 seconds. Don't sacrifice form. If you can't maintain good form, then slow down a bit.
Take a 30 second break. This doesn't mean stop, just take it down to a light jog.
Repeat. You heard me.
Continue this for 20 minutes to start, and as you progress you can increase difficulty.

This may not look very hard in writing, but once you get outside and actually try to do it, then you will be complaining that it's too hard.

Dedication is Everything.

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Get Fit, Stay Fit, and Stay In Touch

Soon to be a main cause of obesity.
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Get fit, stay fit, and stay in touch. Now that's a challenge. With all of the technology in the world today. Laptops, iPods, cell phones, internet, Facebook, video games, and so much more. A lot of times it can be very difficult to get the motivation to get up and workout out to stay in shape. But with these few tips, you can stay in shape, and still stay in touch friends. 

Limit Yourself


Facebook has became so popular that there is actually a syndrome just for being addicted to it. This says something, and it's not good. People use it so much that it has become a constant thing, and they are always on it. Along with the other 400 million members of Facebook. So it's fine to use it, to stay in touch, talk to old friends, and just spend some time. Just make sure that you limit yourself and don't get carried away.

Prioritize


Working out should always be at the top of your to do list. No matter what else you have going on in your life, there is absolutely no excuse, what so ever, for why you can't workout. You must schedule things around working out, not the other way around. Just get your priorities straight.

Get Some Hobbies


Instead of spending your weekends and days off indoors on Facebook, Xbox, and on the phone. Try spending time outside on a nice bike ride. Maybe do some wood working, or work on your car. Join a local sports team, a swim class, a fighting class, or any other sports related class. Most rec centers have classes like this available to the public, and it usually doesn't cost much. There are infinite things that you can do instead of being a coach potato.

There you have it, a few simple things to allow you to get fit, stay fit, and stay in touch.

Dedication is Everything.

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Run Long, and Run Fast

Run long, and run fast.
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Sprinting is an excellent way to help boost your bodies fat burning ability, and increase your short term speed. But running long distance can be very useful. Especially if you run track, cross country, or compete in an endurance sport such as wrestling. This article will tell you a little bit about how to run long, and run fast, to help increase speed, endurance, and still burn fat.

First, you need to choose a set distance to do every time you go out for a run. This can be one mile, two miles, or ten miles. As long as it's the same distance each time, it doesn't matter. The reason you need to keep it the same is so you can work on increasing speed for distance running. Along with still burning fat during this process.

After you have decided how far you want to run, go out and do a test run. The test run will be to determine what your time is when you first start running, and to see how your progress is going. Before you run, make sure you warm up, but do not stretch. Maybe a few light, very brief stretches, but not an in depth session. The reason being is that research has shown that stretching before you run can cause you to tear muscles and ligaments. Which will greatly hinder your workout. After you warm up, use something to time yourself. A watch, iPod, or phone maybe. See how long it takes you to run your chosen distance.

Now that you have your base time, decide how often you want to run. It should be at least two times a week, but no more than five. You don't want to damage your knees or get shin splints. Also, when you are running, try and run on dirt or soft ground if you can.

Time for improvement. Now that you have your time, figure out how much time you want to shave off of that each run. Make it something reasonable, and that you know you can attain. Try something like 5 or 10 seconds to start, and go to bigger increments as you progress.

This pattern of running will help you to run far, but will allow you to run fast as well. Making you a lethal weapon when it comes time to competing. You will leave the competition in the dust, literally.

Thank you for reading run long, and run fast.

Dedication is Everything.

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Why You Should Tan

Oh, what a tan can do.

A good tan can make anyone look great. But it can also play some tricks with your eyes, and add a few pounds of mass to your appearance. Not to mention that it really brings out the muscle definition, and makes you look much more ripped. So even if you don't have 6% body fat and a good amount of muscle, and tan can make you like nice and cut. 

The best type of tan that you should get of course is a natural tan. One that you get just by laying out underneath the sun on a sunny day. If you haven't tanned much, or ever, then just lay out for about 15 minutes on each side. Don't overdo it, or you'll get burned, and that's no fun at all.

The second option, which is less favorable, is going to a tanning salon and using a tanning booth. This is less favorable because it exposes you to far too high of an intensity of UV rays in a short period of time. But you can use a tanning booth if it is winter time, or there is no sun. Other wise grab a towel and head outside.

The last option is self tanning. This is great if you don't want to take any chances, especially with tanning booths, and to still have that tanned, ripped look. Just go to a store, large retailers or a cosmetic store will have the self tanning spray. Or you can find something online. Then just pick out a shade that fits your skin, and enjoy the look.

There you go, why you should tan. Now what are you waiting for?

Dedication is Everything.

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Don't Jog, Sprint!

Get Running!
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Contrary to popular belief, running for 5 miles a day is not going to help you lose that much fat. Running long distance helps increase lung capacity and endurance. Which are both very beneficial, and you should run long distances occasionally. Or you can do it another way, more on this at a later date. But for now, here's a few reasons why you sprint, not jog. 

It Builds Fast Twitch


The body has two types of muscles, fast twitch and slow twitch. Fast twitch provides a large burst of energy for a short period of time. Slow twitch provides a steady flow of energy for a long period of time. Here we are trying to train fast twitch muscles and burn fat. Here is a brief summary of a workout.

Time: 30 minutes
Intensity: 85%
What to do: Run as fast as you can for 60 seconds. Take a 60 second break. Continue doing this for the 30 minute period. If you are just starting, do not push yourself too hard. Get used to it first.

You Get To Keep Muscle


Running for very long periods of time and distances can have a counter affect if you are on a muscle building routine. After running for 30 minutes, your body starts to go into a state where it actually begins to tear down the muscle. Need less to say, this is bad. So instead of running for a few miles. Do some sprints.

Burn More Fat, Longer:


The harder you work your body, in a short period of time, the more fat you will burn, and for longer. This happens because you shock your body into a state where it must burn fat to make up for the energy lost during the intense workout.

So get up, get out, and remember, don't jog, sprint!

Dedication is Everything.

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15 Negative Calorie Foods

Now don't these look awesome?

Negative calories, what's that? Well, just in case you are wondering, negative calories refers to a food that burns more calories than it provides. Which for many people, is a good thing. Since you burn some calories, this can help lead to more weight loss. But if you are building muscle, then it can hurt you, since you need to make sure you get a surplus of calories. Anyway, here is a list of 15 negative calorie foods to help you lose those pounds. 

-Celery
-Oranges
-Strawberries
-Tangerines
-Grapefruit
-Carrots
-Apricots
-Lettuce
-Tomatoes
-Cucumbers
-Watermelons
-Cauliflower
-Apples
-Hot Chili Peppers
-Zucchini

Celery is probably the most popular one in there, but many of the other ones, not so much.

Just snack on these when ever those cravings set in, and you'll be slim in no time!

Please Note: negative calories is a somewhat controversial subject, and one hundred percent evidence that they actually burn more calories than they provide has not been established. But there is heavy evidence that says they do. Best advice is to just eat them anyway, since they are all healthy fruits and vegetables.

Dedication is Everything.

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How To Workout While You Are Sick

Achoo!

Fall and winter are fast approaching, which means the cold and flu season is about to begin yet again. This can pose as a problem. First of all, because it means you will probably get sick. Which is no fun at all, and drags you down for days or weeks on end. Quite the damper on your life. Secondly, it means that you can't workout! Because almost any doctor will tell you to take it easy, rest, and refrain from any physical activity. But that's where this article comes in. Here's how to workout while you are sick.

Step One:


Make sure that you get enough fluids. This means water, juices, and tea. Not soda, coffee, or milkshakes. Keep them healthy. What the fluids do is flush the virus out of your system faster, and help increase your bodies reaction to fighting it off. That way you can be working out at full capacity in no time!

Step Two:


Rest, but not too much. Just make sure that you get enough quality sleep, and that in general, you take it easy. That way when it comes to working out, you can go harder.

Step Three:


Alright, how to workout while you are sick. First, the warm up. You don't want to burn yourself out before you even get started. Just do something light. Maybe some drills, a very light 5 minute run on the treadmill, or a quick jump rope session.

After you do that, do some light stretching. You don't want to pull any muscles or ligaments. Stretching is good for your general health anyway.

Step Four:

Now, you can get started with your routine. But, since you've got the sniffles, we're going to change it up a tad. As far as sets and reps go, those can stay the same. Or if you want, you can take some off. But the weight and intensity is what we are going to change.

First, how much weight to change. Instead of lifting at 70%, 80%, or 85%, today, you're just going to lift at 45%. This way you can still work your muscles, and not risk getting yourself sicker. You're not trying to build muscle today, just maintain it.

Now, if you are on a weight loss routine. All you're going to do is cut the time and intensity in half. If you normally run for 30 minutes at 7 mph. Then today, you will run for 15 minutes at 3.5 mph. Again, you still get a workout, just not a hard one. Although, unlike muscle, you still might burn some fat.

There you have it. How to workout while you are sick. Just take your time and stay with it.

Dedication is Everything.

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How To Lose Weight Fast

Sony Multisys Television

How to lose weight fast. This seems to be a somewhat popular topic. Ok, so maybe it's tremendously popular topic that a lot of people will search for at some point in time. But being over weight is also a tremendously popular topic, which is not a good thing at all.

Did you know that about 60% of the United States is obese? Yes, mind blowing I know. But it's alright, that's what this article, and this blog, is for. To help get that number down to, oh I don't know, 0%? But unfortunately, that number is just not too probable, although it is possible. With one heck of a lot of dedication! But enough with the scary facts, let's get to the good stuff.

Step 1: Clean the Cupboards


WARNING: The following proposed actions may result in, but is not limited to; a broken heart, a puddle of tears on the floor, and you being bed ridden for weeks.

BENEFITS: The following are the proposed benefits of the preceding, but are not limited to; you realizing that you are better off without your chips, cakes, and chocolate bars., you getting out of bed, a new found motivation to lose weight, you going to the gym, you working out, you following this blog, you achieving your goal, and finally, you living a happy, healthy, and prosperous life.

Hmm, I think the Pros out weight the Cons, a trillion to none. So obviously, the end justifies the means. Now what is the task?

The task is you going to get a trash bag, heading into your kitchen, opening your cupboard, taking a deep breath, and removing all "junk" from said cupboards. Now this is going to take some effort, maybe get a friend to help you do it. Because you might freeze up and not be able to move toward the cupboards. But it's all worth it in the end.

Oh, you think that's how you lose weight fast? Just throw away some food, and then your done. No, we're just getting warmed up.

Step 2: Shopping Spree


Now that you have gotten rid of all of your junk food, it's that time of week again. Grocery shopping time. You know how it goes, you walk into the store, list in hand. The list only has 53 things on it, but some how you end up walking out with 145. How did that happen? You even had a list!

It simply happened because of all of those bright colored packages of chips, candy, pop, and everything else was just too much to resist! But this huge problem can be solved with one simple solution. DON'T SHOP. But before you panic, just let me explain. What I mean by this, is don't do your own shopping. Because if you do, then you can spend whatever you want, and therefore you can get whatever you want as well. So instead try this...

Have a trustworthy person (close friend, relative, etc.) do your shopping for you. You just make up the list of what you want. Make sure you don't include any junk on it, just the good stuff. Then you give the person doing your shopping the budget, and then they buy just the stuff you want. Because it's not for them, they have no reason, or urges, to buy anything else.

Step 3: Get up!


Nothing is going to happen if you clean out your cupboards, and then just return to the couch, and continue watching TV. You have to run, bike, swim, lift, and everything else to get where you want to. Because nothing worth getting comes easy.

So as long as you follow those steps, coupled with a good workout program, and a good nutrition plan. Then losing weight fast will be a breeze.

There you have it, how to lose weight fast.

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Weight Loss Workout Plan

Phew, finally! Here it is! The weight loss workout plan. It is designed to help you lose weight within a reasonable time frame. Nothing too drastic, as I hope you remember, your goal must be attaianable. Otherwise you won't see results, and you will quit your voyage to being fit. Alright, lets dig in!

This is a five day a week weight loss workout plan. It is not a split, and you will mostly be doing cardio and aerobics. Again, feel free to tweak the progam to your needs and likings.

Monday:

High Intensity Interval Training: 20 minutes at 1 minute on and 1 off

Tuesday:

Swimming: 30 minutes to one hour at a brisk pace

Wednesday:

High Intensity Interval Training: 20 minutes at 1 minute on and 1 off

Thursday:

Bike: 5 or more mile bike ride and 15 or more MPH

Friday:

Wrap up: 30 minute brisk jog, swim, or bike ride. Take it easy, but too much.

There you have it, a weight loss workout plan that will help you burn that fat, and build that body. Be sure that you stick with your goal and program in order to see results. Also, remember that any workout program must be coupled with proper diet and nutrition. More specifics will be given later on eating the right things. But for now, avoid junk and drink plenty of water. Rest properly as well.

One word. Dedication.

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