We are doing an 8 Week Challenge at Tony Cress Personal Training. So far, the results have been awesome. Every person who came in for their two week update had lost weight, or body fat percentage. I was very proud of these people. I think part of the reason they all have succeeded in the short term, is because everyone knows they are doing it. You see, when you tell people your goals, rather than just have them, you will be more committed to them. If I made it known that I wanted to open my own gym, and I kept telling people, and kept telling them, and KEPT telling them, I would either have to open a gym, or people would think I’m full of it. If you put your words out there, eventually you have to put up or shut up. More than likely, to avoid embarrassment, or to just show people you aren’t all talk, you put up. Try it. Tell everyone you know you are going to take the next 8 weeks, or 3 months, or year, and really dive into your health. Set specific goals. You are going to lose 20 pounds. You are going to juice twice a day. You are going to do yoga once a week at your local studio. Tell EVERYBODY. Hide your wife. Hide your kids, this person is tellin ERRRRBODY’ about their goals. When you do that, you’ll even make yourself believe you have to do it! Put the goal out there, and you’ll realize, people are going to be there to help you reach those goals. So here is your plan of action. Think of a goal. Right now. What do you really want to achieve? Now, figure out the amount of time you need for it. Next, figure out a plan of action. If your goal is to work out, maybe your plan of action is to join your local gym, make sure you go on Mondays, Wednesdays and Fridays, and you do a total body workout for the next 6 weeks. Now, tell your roommate, significant other, neighbor, co-worker, postman, doctor, kids, friend back home, dad, mom, sister, and people you see at the grocery store. No. Really, do it. Live your goal. The more you speak it, the more you will actually believe it, and the better chance you have at reaching those goals.
I just got done filming like ten Halrem Shake videos, and man, are my abs ripped up right now. Ok. i haven’t filmed any Harlem Shake videos, but they do seem like a ton of fun. What a trend. How crazy are some of those people going in those videos? And it makes me think, that is the ultimate cardio workout for at loss. You do that a couple times a week, and your metabolism will be spiked like crazy. Think about it. It’s interval training at its finest. You sit there going about your business for a minute or two, then all of a sudden…. BUCK WILD! Heart rate pops up, and here comes your six pack! It’s not that ludicrous, but I hope you guys are getting my point. Workouts do not have to be hateful, disgusting, and puke fests. Do something you like doing, you have fun doing, and that you enjoy. Just make sure it’s intense. Just because you like Basketball, and you go to play, and go through the motions does not make a good workout. But, if you like basketball, go to play, and end up leaving, drenched in sweat, legs shaking, that’s a good workout. That effort is where it’s at peeps. I’ve said what I came to say for today. Do something fun!
It’s the weekend, and most people will think it’s time to relax. I disagree. We should take the opportunity with all this free time to have some AMAZING <strong>workouts</strong>. If you have the weekend off, now is the prime time to kick some serious booty in the gym. If you have a couple hours, spend some time focusing on the technique of all the movements you do. Now is the time to get better at all your movements. If you think your <strong>plank</strong> is awesome, really fine tune it. Pay attention to where your limbs are placed, where your shoulders are stacked, and how far apart your biceps and forearms are. If you are deadlifting, Do a couple light sets, and look in the mirror, check your alignment, and focus on what your abs are doing in the movement. Now is the time to get better, more than any! Have a good weekend, and focus, focus FOCUS on getting better!
When you train for sports, you don’t just “lift”. That’s great and all, but how often, in any sport, are you seated on a bench, underneath a weight, evenly spaced out, with weight on either side of you? I get that it makes you stronger. I get that your muscles grow, but how does that translate to being strong when a guy is grabbing on to your shoulder while you go up for a rebound, or hanging on to your leg as you are trying to get a first down in football? It does somewhat, but not like “practicing” sports movements with resistance. Most times when challenged physically in sports, we aren’t spaced evenly, and definitely aren’t seated on a bench, unless you play…. I don’t even know what sport. Nascar? But seriously, we are given obstacles in unstable conditions. We tear ACLs in unstable conditions, sprain ankles in unstable conditions, and on and on and on. So wouldn’t it make sense, that we do SOME of our training in unstable conditions? I’m not saying do all of your exercises on a Bosu ball, or do everything riding a unicycle, but from time to time, STAND when you are doing your chest workout. Ditch the leg press in favor of one leg squats. Giving your body challenges with unstable surfaces will make more muscles work, which will help you perform better on your field of choice. Check out my youtube for a few unstable exercises.
What’s up guys. Wanna know the quickest way to burn fat, and build muscle at the same time? I don’t need you to answer, because I know the answer is yes. There is something I developed a while ago, called the 10 in 10 workout. You may have heard of it before, but it’s time to talk about it again, because with the holiday season, people make every excuse in the book to not work out. They have this holiday party, and that holiday party, and Christmas shopping, and who knows what else. So without further ado, here is a sample 10 in 10 workout, you can do in the gym. You get in, you get out, you go holiday shopping, and get ripped.
Stretching. Do you stretch? Do you know what a foam roller is? If you don’t, you got problems son. These two things, are integral to making your muscles look their best. We can work out all day long, but if we don’t condition and stretch our muscles, we are only getting half the benefits. Think of the foam roller as a rolling pin for your muscles. You need to get your muscles pliable, for them to get strength, and grow in size at their full length. What happens when you work out, without stretching or foam rolling, is your muscles to become strong, but in a shortened range of motion. That’s why you see multiple old people all hunched over. Do you want to be one of those people? Didn’t think so. The more pliable your strong muscles are, the better you will perform in all aspects of your physical life. Basketball, football, running, tennis, other workouts, the list goes on and on.. So here’s what you do. You take the first ten minutes of your workout, and you do foam rolling exercises, and dynamic stretching, and then continue with the rest of your workout. At the end of the workout, you stretch the muscles you worked, and you’ll thank me later.
Saturday November 10th, WBC 122lb champion Abner Mares (25-0-1, 13 KOs) defeated Anselmo Moreno (33-2-1, 12 KOs) in a close fight that saw Mares win by wide scores of 116-110 twice and a egregious 120-106 tally by judge James Jen Kin, on Showtime cable networks main event. Mares fought an absolute perfect fight doing what was necessary to win with what was allowed within the rules. Mares charged forward relentlessly at times headfirst, and tried to hit whatever he could against a normally allusive fighter in Moreno. However there’s a pattern that takes place in all of Mares fights. He gets away with numerous fouls. There was a time in the bout when Moreno’s body was spun around where Mares hit him clearly in the back, an obvious kidney punch. In the trenches Mares landed a number of low blows, his trademark, something the videos below clearly illustrate. If you repeat the same illicit tactics bout after bout is it fair to label him a dirty fighter? Or am I just picking on the young world champion?
FSN SPORT SCIENCE-EPISODE 4-CHEAP SHOTS:STARRING ABNER MARES
VIDEO OF RECAP OF FIRST FIGHT VERSUS JOSEPH AGBEKO IN 2011
Story also featured at Ringtalk.com
Most of us have a goal of dunking, at some point in our lives. Problem is, most guys can’t say they ever dunked. Well, the weekend workout is here to help. Have you ever done plyometrics? Probably, without knowing that’s what they were called. I’m going to give you three moves, to do after your regular leg routine exercises, to help build your jumping muscles. Thank me later. If you want more, check out www.tonycress.com
Let me tell you what I did yesterday. you ever heard of the Tough Mudder? Well, I did that. The tops of my feet are killing me. I hate running. And I hate mud. This race is basically an eleven mile run, with obstacles that either have mud or water scattered throughout. Why would I do this then? I have no idea. Well, I do. I did it to overcome some uncomfortabilies in my life. I know that’s not a word, get over it. 11 miles is the longest I’ve ever run in my life. I would say the second longest is 2 miles. But I did it, to tell myself, I can actually DO it. Sometimes you have to do things out of your comfort zone, to progress in life. This doesn’t just have to do with fitness or exercise, but it’s easily described through it. For example. If the most I’ve ever run is 2 miles, and I sacked up and ran 11, is it possible I could think that running 3 miles isn’t that big of a deal, seeing as how I just ran 11? Or if 11 didn’t kill me, 12 probably wouldn’t either? See how this works? Push yourself past your “limits” from time to time, and those limits become less intimidating, and more than likely, not a limit at all. If you live in an area where there is a Tough Mudder nearby, I suggest you sign up. You’ll realize you can do a lot more than you previously thought.
Sometimes we just want to know how we fare against other people. What’s your best score in golf, how much do you bench, what’s your vertical, and on and on. Well today, I’m going to give you a test any GAM can do, and compare themselves against other GAMs worldwide. A simple two minute test, and you just have to get as many rounds in as you can. That’s it. Take you two minutes, and you have a barometer to go by. Hit the link to check it out. Link
Tony Cress is a nationally certified Corrective Exercise Specialist, and Certified Personal Trainer, in Las Vegas, NV. You can reach him at his website at email@example.com