Tag Archive | "kavadlo"

<div id="DPG" webReader="131.413503972"><div class="side-bar" webReader="-16.5656565657"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Occupation:</strong> Trainer, author, instructor<br /><strong>Website:</strong> <a href="http://www.alkavadlo.com" rel="nofollow" target="_blank">www.alkavadlo.com</a></p></div><p>Over the last few months I've been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a message.</p><p>That's a big part of why I love to publicly answer questions I get from my readers! In this edition of Ask Al, I discuss everything from how to get better at pull-ups, to how to use speed to your advantage, to why I'm such a big sellout.</p><p>Feel free to drop me a line in the comments if you have a question about how to keep growing and progressing in the difficult world of bodyweight training!</p><iframe width="560" height="315" src="//www.youtube.com/embed/Zh_xtaQKXNU" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI've been training pull-ups for almost a year now. When I first started I went from 2 pull-ups to 10 in only a few months. I've been stuck at 12 reps for the last two months. What should I do?</h3>
</p><p>What you're experiencing is common. It's simply a matter of diminishing returns; the better you get at anything, the harder it gets to continue progressing. Be prepared to put in the time and effort if you want to take your pull-ups to the next level. It might feel like you've been at it a while, but in the grand scheme of things a year is not a very long time. Having said that, here are a few methods you can experiment with to hopefully increase your reps:</p><h4>Pull-up supersets</h4><p>Try doing a set of Australian pull-ups immediately after a set of standard pull-ups. Take a long break, then repeat the superset again. It's a great way to keep working your pulling muscles beyond failure once you can no longer perform any more pull-ups. You can do this 3-4 times in a single workout, but make sure you give yourself a few days rest afterward.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-1.jpg" width="560" height="296" border="0" class="c13"/><h4>The rest-pause method</h4><p>After a brief warm-up, do as many pull-ups as you can, and then continuing to hang on the bar for a few seconds. After you catch your breath, try to do one more, then one more, and then maybe even one more. You might be surprised at how many extra reps you can squeeze out this way, and you will get an amazing forearm pump from all the extra hanging!</p><h4>Pyramid sets</h4><p>Start with one pull-up, then come off the bar and take a short break. Next, perform two pull-ups, then after another break, do three. Continue this pattern until you reach the point where you can no longer add another rep. Then start working your way back down.</p><p>
<h3 class="article-title">QI work a job where I spend several hours a day loading boxes and moving things. I want to start training calisthenics, but I'm worried about overdoing it. What do you recommend?</h3>
</p><p>Well the good news is you've probably built a decent base of strength already just by being active on a regular basis, but it's great that you want to do more. I recommend starting with just one or two days each week of bodyweight work to give your body time to adapt. Try doing your workouts on days where you don't have to work, so your muscles have recovery time. Ideally if you have two consecutive days off, do your workout on the first day and then take a rest day the next day.</p><img src="images/2014/new-ways-to-build-bodyweight-strength-for-years_graphics-2.jpg" width="560" height="339" border="0" class="c14"/><p>Since you'll only be able to train a couple of times per week, full-body workouts are going to be the best way to go. You might eventually build enough strength and stamina that you can add in more days of training and possibly train calisthenics on the same days that you have work, but you will see how that goes as you progress. Be patient, respect your body, and give yourself recovery time when you need it.</p><p>
<h3 class="article-title">QI read somewhere that it's best to exercise slowly when practicing calisthenics for strength, but I see most people cranking out their push-ups as fast as possible. Which is the right way?</h3>
</p><p>Though some coaches insist on slow, deliberate reps for strength training, I believe that there's room for variety when it comes to rep tempo. Super-slow training can definitely help build control and stability, especially when you're working through the sticking point on certain difficult exercises, but it's not the only way to approach your training.</p><iframe width="560" height="315" src="//www.youtube.com/embed/Owo0vKDTsQs" frameborder="0" allowfullscreen=""></iframe><p>For example, explosive movements like jump squats and clapping push-ups are better for building power. In my opinion, it's good to practice your exercises at different tempos. Once you've honed a move, you should be able to control it and make it graceful at any speed.</p><iframe width="560" height="315" src="//www.youtube.com/embed/BadkW_63ows" frameborder="0" allowfullscreen=""></iframe><p>
<h3 class="article-title">QI read an article you wrote that basically said training certifications are a bunch of crap. It seems a bit hypocritical to now offer your own cert with the PCC. I mean, really, a certification in bodyweight training?</h3>
</p><p>I'm flattered you've been following me closely enough to have read those earlier writings. You actually remind me a lot of myself—I'm always questioning everything! I bet we have a lot in common. And you're right, there are a lot of crappy PT certs out there. That's part of why I wanted to do the <a href="http://www.dragondoor.com/workshops/pccworkshop/?apid=4e8cb1ea167b0" rel="nofollow" target="_blank">Progressive Calisthenics Certification</a>. Though it may seem unnecessary to you, with the current popularity of calisthenics training, the demand for a bodyweight strength certification was undeniable. It was going to happen eventually with or without me, so I figured, who better than me to teach it?</p><p>Mahatma Gandhi said: "Be the change you wish to see in the world." By leading my own certification, I can personally make sure that quality knowledge is bestowed and high standards are upheld. PCC has a physical test to establish a baseline of competency in performing the fundamental exercises, something that is lacking in almost every mainstream fitness certification. It's scary that there are personal trainers out there incapable of doing proper pull-ups or even bodyweight squats, and who got certified simply by memorizing and regurgitating information. That's why a theoretical understanding of exercise will never be enough to pass the PCC!</p><p>I'll still be the first one to tell you, however, that just having a certification—even the PCC—doesn't mean that you are going to be a successful trainer. I can help point people in the right direction, but it's up to each individual to take the journey for themselves. In fitness and in life, we're all personally responsible for our own success or failure.</p><p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144"/></a></p><br /><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="6.68632075472"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html"><img src="images/2014/stretching-for-strength-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.91509433962"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html">STRETCHING FOR STRENGTH</a></h4><p style="display: inline;" class="webReader-styled">
Reports of stretching's demise have been greatly exaggerated. In this excerpt from Al Kavadlo's new book, the bodyweight training chief helps you build an effective, personalized practice!</p></div></div><div class="c18" webReader="4.91048034934"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html"><img src="images/2014/4-bodyweight-myths-debunked-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="6.04366812227"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/bodyweight-bust-four-bodyweight-training-myths-debunked.html">BODYWEIGHT BUST! FOUR BODYWEIGHT TRAINING MYTHS DEBUNKED</a></h4><p style="display: inline;" class="webReader-styled">
Don't believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!</p></div></div><div class="c18" webReader="5.72282608696"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html"><img src="images/2013/one-arm-push-yourself-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.04347826087"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html">ONE-ARM PUSH YOURSELF!</a></h4><p style="display: inline;" class="webReader-styled">
Sometimes the toughest strength moves don't involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

New Ways To Build Bodyweight Strength!

Over the last few months I’ve been getting more emails than ever, but often the same questions keep coming up. And for every person who writes to me, there are probably 20 more thinking the same thing but just not bothering to type out a message.

That’s a big part of why I love to publicly answer questions I get from my readers! In this edition of Ask Al, I discuss everything from how to get better at pull-ups, to how to use speed to your advantage, to why I’m such a big sellout.

Feel free to drop me a line in the comments if you have a question about how to keep growing and progressing in the difficult world of bodyweight training!

QI’ve been training pull-ups for almost a year now. When I first started I went from 2 pull-ups to 10 in only a few months. I’ve been stuck at 12 reps for the last two months. What should I do?

What you’re experiencing is common. It’s simply a matter of diminishing returns; the better you get at anything, the harder it gets to continue progressing. Be prepared to put in the time and effort if you want to take your pull-ups to the next level. It might feel like you’ve been at it a while, but in the grand scheme of things a year is not a very long time. Having said that, here are a few methods you can experiment with to hopefully increase your reps:

Pull-up supersets

Try doing a set of Australian pull-ups immediately after a set of standard pull-ups. Take a long break, then repeat the superset again. It’s a great way to keep working your pulling muscles beyond failure once you can no longer perform any more pull-ups. You can do this 3-4 times in a single workout, but make sure you give yourself a few days rest afterward.

The rest-pause method

After a brief warm-up, do as many pull-ups as you can, and then continuing to hang on the bar for a few seconds. After you catch your breath, try to do one more, then one more, and then maybe even one more. You might be surprised at how many extra reps you can squeeze out this way, and you will get an amazing forearm pump from all the extra hanging!

Pyramid sets

Start with one pull-up, then come off the bar and take a short break. Next, perform two pull-ups, then after another break, do three. Continue this pattern until you reach the point where you can no longer add another rep. Then start working your way back down.

QI work a job where I spend several hours a day loading boxes and moving things. I want to start training calisthenics, but I’m worried about overdoing it. What do you recommend?

Well the good news is you’ve probably built a decent base of strength already just by being active on a regular basis, but it’s great that you want to do more. I recommend starting with just one or two days each week of bodyweight work to give your body time to adapt. Try doing your workouts on days where you don’t have to work, so your muscles have recovery time. Ideally if you have two consecutive days off, do your workout on the first day and then take a rest day the next day.

Since you’ll only be able to train a couple of times per week, full-body workouts are going to be the best way to go. You might eventually build enough strength and stamina that you can add in more days of training and possibly train calisthenics on the same days that you have work, but you will see how that goes as you progress. Be patient, respect your body, and give yourself recovery time when you need it.

QI read somewhere that it’s best to exercise slowly when practicing calisthenics for strength, but I see most people cranking out their push-ups as fast as possible. Which is the right way?

Though some coaches insist on slow, deliberate reps for strength training, I believe that there’s room for variety when it comes to rep tempo. Super-slow training can definitely help build control and stability, especially when you’re working through the sticking point on certain difficult exercises, but it’s not the only way to approach your training.

For example, explosive movements like jump squats and clapping push-ups are better for building power. In my opinion, it’s good to practice your exercises at different tempos. Once you’ve honed a move, you should be able to control it and make it graceful at any speed.

QI read an article you wrote that basically said training certifications are a bunch of crap. It seems a bit hypocritical to now offer your own cert with the PCC. I mean, really, a certification in bodyweight training?

I’m flattered you’ve been following me closely enough to have read those earlier writings. You actually remind me a lot of myself—I’m always questioning everything! I bet we have a lot in common. And you’re right, there are a lot of crappy PT certs out there. That’s part of why I wanted to do the Progressive Calisthenics Certification. Though it may seem unnecessary to you, with the current popularity of calisthenics training, the demand for a bodyweight strength certification was undeniable. It was going to happen eventually with or without me, so I figured, who better than me to teach it?

Mahatma Gandhi said: “Be the change you wish to see in the world.” By leading my own certification, I can personally make sure that quality knowledge is bestowed and high standards are upheld. PCC has a physical test to establish a baseline of competency in performing the fundamental exercises, something that is lacking in almost every mainstream fitness certification. It’s scary that there are personal trainers out there incapable of doing proper pull-ups or even bodyweight squats, and who got certified simply by memorizing and regurgitating information. That’s why a theoretical understanding of exercise will never be enough to pass the PCC!

I’ll still be the first one to tell you, however, that just having a certification—even the PCC—doesn’t mean that you are going to be a successful trainer. I can help point people in the right direction, but it’s up to each individual to take the journey for themselves. In fitness and in life, we’re all personally responsible for our own success or failure.

 

Recommended For You

STRETCHING FOR STRENGTH

Reports of stretching’s demise have been greatly exaggerated. In this excerpt from Al Kavadlo’s new book, the bodyweight training chief helps you build an effective, personalized practice!

BODYWEIGHT BUST! FOUR BODYWEIGHT TRAINING MYTHS DEBUNKED

Don’t believe that high-level calisthenics are only for athletes who look a certain way. Everyone can benefit from the unique challenges that come with bodyweight training!

ONE-ARM PUSH YOURSELF!

Sometimes the toughest strength moves don’t involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!

About The Author

Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.

Link:

New Ways To Build Bodyweight Strength!

Posted in Bodybuilding, Exercises, Nutrition, Weight TrainingComments Off on New Ways To Build Bodyweight Strength!

<div id="DPG" webReader="174.173011256"><div class="side-bar" webReader="-15.9862068966"><div class="c9"><img src="http://www.bodybuilding.com/fun/images/2013/danny-kavadlo-vital-stats-box.jpg"/></div><h3 class="article-title c10">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/DannyKavadlo/" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c11"/></a><a href="https://www.facebook.com/DannyTheTrainer" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://plus.google.com/u/0/109979800780704002805/posts" rel="nofollow" target="_blank" title="Google Plus"><img src="http://www.bodybuilding.com/fun/images/2013/google-plus-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="http://www.youtube.com/user/DannyKavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c12"/></a><p><strong>Name:</strong> Danny Kavadlo<br /><strong>From:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, progressive calisthenics specialist<br /><strong>Website:</strong> <a href="http://www.dannythetrainer.com" rel="nofollow" target="_blank">www.dannythetrainer.com</a></p></div><p>Just about everyone I know who's ever trained seriously, in almost any discipline, has focused in on their abs at one point or another. I know I have. There's no denying that abs are a core (pun intended) component of perceived physical perfection, so it's pointless to resist. Almost every magazine cover, advertisement, and billboard shows images of chiseled abs. "Ideal" waistlines have gone in and out over the years, but as a culture, we continue to celebrate abs more than ever.</p><p>Beyond that, abdominal training is simply important to all types of athletes. You use your abs every time you lift, twist, or even stand up. A powerful set of abs, along with a strong, balanced physique are big parts of the formula for overall physical health. And to everyone who says "visible abs aren't necessarily strong abs," I answer: That may be true, but I can still recognize a strong set when I see one.</p><p>Still, as this site and many others are happy to point out for you, you can't train your way out of a poor diet. While there is an extraordinary amount of conflicting "expert" testimony when it comes to proper nutrition, there are tried-and-true techniques that millions of abs—sixes of millions of them, in fact—can agree on. They might blow your mind or they might be old news, but listen up either way. If you're not following them, then it probably shows.</p><p>
<h3 class="article-title c13">1 Fire It Up</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-1.jpg" width="249" height="297" border="0" class="float-right c14"/><p>First things first: You need to be aware of what you eat. The best way to do this is to prepare as many of your own meals as possible. When you cook for yourself, you can stay on top of exactly what every single ingredient is, and how much you use in preparation. The more knowledge and power you have the better.</p><p>When consuming foods made by others, you don't know much for certain, and particularly when you dine out. Many times, even when prepared by "healthy" restaurants, meals are often served in oversized proportions and laden with gratuitous amounts of empty calories and chemicals. I've seen salads and sides that boast more than 1,000 calories per serving. No one will get abs eating like that on a regular basis.</p><p>
<h3 class="article-title c13">2 Go Green</h3>
</p><p>A lot of folks think I eat nothing but pull-up bars and tattoo ink. They'd be surprised to see how many leafy greens I consume on a daily basis. Everyone knows that green vegetables are excellent sources of vitamins, nutrients, calcium, and dietary fiber, but many don't realize what a large role eating foods like spinach, kale and broccoli can have in sculpting amazing abs.</p><img src="images/2014/eating-for-ultimate-abs-graphic-2.jpg" width="560" height="254" border="0"/><p>"People who have problems with self-control and portion size can't go wrong when it comes to greens, which can be consumed virtually whenever you want."</p><p>Greens, along with most vegetables, are extremely low in caloric intake. People who have problems with self-control and portion size can't go wrong when it comes to greens, which can be consumed virtually whenever you want. Load two thirds of your dinner plate with veggies, and you'll fill up with quality nutrition and decrease the temptation to make sketchier choices.</p><p>
<h3 class="article-title c13">3 Avoid Processed Sugar</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-3.jpg" width="272" height="400" border="0" class="float-right c15"/><p>If you consume extra sugar and don't metabolize it quickly, it will be stored as fat. Many of us, men in particular, tend to store this fat on our bellies. Clearly, a diet high in sugar will hinder you on your quest to a six-pack.</p><p>Processed sugar is among your abs' greatest foes. By this, I am not just referring to white table sugar and high-fructose corn syrup, but to just about any product where everything has been removed but the sugar. This includes "raw" and "natural" sugars, not to mention many other misleadingly labeled sweeteners on the market, including such as "nectars," "syrups," and "cane juice."</p><p>The natural sugars found in fruits and vegetables do not fall into this category; they have never been processed and are un-stripped of their natural fiber. They therefore metabolize slowly over time. An apple is not only sweet, it's filling and free of processed sugar, making it a great snack for ultimate abs.</p><p>
<h3 class="article-title c13">4 Drink More Water</h3>
</p><p>One of the worst things about sugar is that it's added to virtually everything. While it's obvious that beverages like cocktails and soda will stand in the way of the quest for abs, many well-intentioned individuals still drink their sugar unknowingly in the form of flavored waters, sweetened iced teas, fruit juices, coffee drinks, and other treats. These products should be consumed minimally, if at all.</p><img src="images/2014/eating-for-ultimate-abs-graphic-4.jpg" width="560" height="364" border="0"/><p>"Water improves metabolic rate and digestion, which helps you get leaner."</p><p>Make it a habit to look at ingredients and nutritional information and take nothing for granted. Drinks are not always what they seem! A glass of orange juice has more than 100 calories and 20 grams of sugar. Water has none. The importance of taking in adequate H2O cannot be overstated.</p><p>Water also improves metabolic rate and digestion, which helps you get leaner. It hydrates and moisturizes, increasing your skin's suppleness and enhancing your abs' appearance. Furthermore, water removes toxins and reduces aches and pains, helping you train harder and recover faster.</p><p>
<h3 class="article-title c13">5 Eat Less</h3>
</p><img src="images/2014/eating-for-ultimate-abs-graphic-5.jpg" width="254" height="331" border="0" class="float-right c14"/><p>There are many paths one can take in the quest toward ultimate abs. Lots of diets and eating styles have the potential to help you get lean, and I'm not here to tell you why one is better than another. But here's a thought: Although there is no single weight-loss method universally proven to work perfectly for everyone in all situations, simply <em>eating less</em> comes close!</p><p>Having a ripped six pack requires having low body fat: 10 percent or less for men as a general standard, and 20 percent or less for women. A number like that simply is not attained without good old-fashioned restraint. Assuming you're like most of us, if you want to show off that hard-earned definition, you will simply have to eat less. There is no way around it.</p><p>
<h3 class="article-title c13">6 Live Life</h3>
</p><p>Practicing restraint is one thing. Subjecting yourself to deprivation is another. The line between them is one you have to find for yourself, but a system that leaves you constantly wanting <em>more</em> will inevitably leave you dissatisfied. Long-term deprivation can lead to a backlash of bad habits, and usually counter-productive. I think it's best to have a healthful, holistic approach to training and life. Look at the big picture. Food is meant to be enjoyed, and with the right mindset, you can do so and have your abs, too.</p><img src="images/2014/eating-for-ultimate-abs-graphic-6.jpg" width="560" height="515" border="0"/><p>"Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can't indulge occasionally."</p><p>Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can't indulge occasionally. This principle is true for desserts, "cheat" meals if you're inclined to call them that, and even Thanksgiving dinners. They're all fine because they're <em>occasional</em>. Just make sure to be honest and hold yourself accountable; it's not a "cheat" if you do it every day.</p><p>If you have good eating habits, there's almost nothing you'll have to avoid 100 percent of the time. This will leave you and your six-pack abs free to live happily ever after together. Keep the dream alive!</p><a href="http://www.dragondoor.com/shop-by-department/digital-books/eb72/?F_All=Y" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/everybody-needs-training-danny-kavadlo-book-banner.jpg" width="560" height="144"/></a><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="4.4525"><a href="http://www.bodybuilding.com/fun/strength-where-it-counts-the-5-best-kept-grip-strength-secrets.html"><img src="images/2014/forge-an-iron-grip-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="5.48"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/strength-where-it-counts-the-5-best-kept-grip-strength-secrets.html">Strength Where It Counts: The 5 Best-Kept Grip Strength Secrets</a></h4><p style="display: inline;" class="webReader-styled">
Who cares how big your forearms are if they can't get the job done? Build strength you can use with these five grip-building techniques!</p></div></div><div class="c19" webReader="5.43575418994"><a href="http://www.bodybuilding.com/fun/stay-fit-the-all-purpose-travel-workout.html"><img src="images/2013/stay-fit-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="6.98882681564"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/stay-fit-the-all-purpose-travel-workout.html">Stay Fit: The All-Purpose Travel Workout</a></h4><p style="display: inline;" class="webReader-styled">
All too often, life won't wait for you to finish your 12-week program. Keep strong wherever you go with these resourceful full-body lifts!</p></div></div><div class="c19" webReader="6.59760956175"><a href="http://www.bodybuilding.com/fun/do-more-with-less-the-3-home-gym-essentials.html"><img src="images/2013/the-3-home-gym-essentials-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="9.07171314741"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/do-more-with-less-the-3-home-gym-essentials.html">Do More With Less: The 3 Home Gym Essentials</a></h4><p style="display: inline;" class="webReader-styled">
A stacked gym with every fitness tool known to man looks cool, but how much of it are you really going to use? Keep these three fundamentals at home, and rest easy knowing you can get strong no matter what!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="39.0872483221"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/danny-kavadlo.html"><img src="images/2013/writer-danny-kavadlosig.jpg" alt=""/></a></div><div class="ata-right-column" webReader="-15.1590909091"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/danny-kavadlo.html">Danny Kavadlo</a></div><p class="ata-author-summary">Danny Kavadlo is one of the world's most established and respected personal trainers.</p><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/danny-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Eating For Ultimate Abs: Six Tips For A Six-Pack

Just about everyone I know who’s ever trained seriously, in almost any discipline, has focused in on their abs at one point or another. I know I have. There’s no denying that abs are a core (pun intended) component of perceived physical perfection, so it’s pointless to resist. Almost every magazine cover, advertisement, and billboard shows images of chiseled abs. “Ideal” waistlines have gone in and out over the years, but as a culture, we continue to celebrate abs more than ever.

Beyond that, abdominal training is simply important to all types of athletes. You use your abs every time you lift, twist, or even stand up. A powerful set of abs, along with a strong, balanced physique are big parts of the formula for overall physical health. And to everyone who says “visible abs aren’t necessarily strong abs,” I answer: That may be true, but I can still recognize a strong set when I see one.

Still, as this site and many others are happy to point out for you, you can’t train your way out of a poor diet. While there is an extraordinary amount of conflicting “expert” testimony when it comes to proper nutrition, there are tried-and-true techniques that millions of abs—sixes of millions of them, in fact—can agree on. They might blow your mind or they might be old news, but listen up either way. If you’re not following them, then it probably shows.

1 Fire It Up

First things first: You need to be aware of what you eat. The best way to do this is to prepare as many of your own meals as possible. When you cook for yourself, you can stay on top of exactly what every single ingredient is, and how much you use in preparation. The more knowledge and power you have the better.

When consuming foods made by others, you don’t know much for certain, and particularly when you dine out. Many times, even when prepared by “healthy” restaurants, meals are often served in oversized proportions and laden with gratuitous amounts of empty calories and chemicals. I’ve seen salads and sides that boast more than 1,000 calories per serving. No one will get abs eating like that on a regular basis.

2 Go Green

A lot of folks think I eat nothing but pull-up bars and tattoo ink. They’d be surprised to see how many leafy greens I consume on a daily basis. Everyone knows that green vegetables are excellent sources of vitamins, nutrients, calcium, and dietary fiber, but many don’t realize what a large role eating foods like spinach, kale and broccoli can have in sculpting amazing abs.

“People who have problems with self-control and portion size can’t go wrong when it comes to greens, which can be consumed virtually whenever you want.”

Greens, along with most vegetables, are extremely low in caloric intake. People who have problems with self-control and portion size can’t go wrong when it comes to greens, which can be consumed virtually whenever you want. Load two thirds of your dinner plate with veggies, and you’ll fill up with quality nutrition and decrease the temptation to make sketchier choices.

3 Avoid Processed Sugar

If you consume extra sugar and don’t metabolize it quickly, it will be stored as fat. Many of us, men in particular, tend to store this fat on our bellies. Clearly, a diet high in sugar will hinder you on your quest to a six-pack.

Processed sugar is among your abs’ greatest foes. By this, I am not just referring to white table sugar and high-fructose corn syrup, but to just about any product where everything has been removed but the sugar. This includes “raw” and “natural” sugars, not to mention many other misleadingly labeled sweeteners on the market, including such as “nectars,” “syrups,” and “cane juice.”

The natural sugars found in fruits and vegetables do not fall into this category; they have never been processed and are un-stripped of their natural fiber. They therefore metabolize slowly over time. An apple is not only sweet, it’s filling and free of processed sugar, making it a great snack for ultimate abs.

4 Drink More Water

One of the worst things about sugar is that it’s added to virtually everything. While it’s obvious that beverages like cocktails and soda will stand in the way of the quest for abs, many well-intentioned individuals still drink their sugar unknowingly in the form of flavored waters, sweetened iced teas, fruit juices, coffee drinks, and other treats. These products should be consumed minimally, if at all.

“Water improves metabolic rate and digestion, which helps you get leaner.”

Make it a habit to look at ingredients and nutritional information and take nothing for granted. Drinks are not always what they seem! A glass of orange juice has more than 100 calories and 20 grams of sugar. Water has none. The importance of taking in adequate H2O cannot be overstated.

Water also improves metabolic rate and digestion, which helps you get leaner. It hydrates and moisturizes, increasing your skin’s suppleness and enhancing your abs’ appearance. Furthermore, water removes toxins and reduces aches and pains, helping you train harder and recover faster.

5 Eat Less

There are many paths one can take in the quest toward ultimate abs. Lots of diets and eating styles have the potential to help you get lean, and I’m not here to tell you why one is better than another. But here’s a thought: Although there is no single weight-loss method universally proven to work perfectly for everyone in all situations, simply eating less comes close!

Having a ripped six pack requires having low body fat: 10 percent or less for men as a general standard, and 20 percent or less for women. A number like that simply is not attained without good old-fashioned restraint. Assuming you’re like most of us, if you want to show off that hard-earned definition, you will simply have to eat less. There is no way around it.

6 Live Life

Practicing restraint is one thing. Subjecting yourself to deprivation is another. The line between them is one you have to find for yourself, but a system that leaves you constantly wanting more will inevitably leave you dissatisfied. Long-term deprivation can lead to a backlash of bad habits, and usually counter-productive. I think it’s best to have a healthful, holistic approach to training and life. Look at the big picture. Food is meant to be enjoyed, and with the right mindset, you can do so and have your abs, too.

“Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can’t indulge occasionally.”

Each one of us is a product of our own day-to-day habits. If you eat well 80-90 percent of the time, there is no reason you can’t indulge occasionally. This principle is true for desserts, “cheat” meals if you’re inclined to call them that, and even Thanksgiving dinners. They’re all fine because they’re occasional. Just make sure to be honest and hold yourself accountable; it’s not a “cheat” if you do it every day.

If you have good eating habits, there’s almost nothing you’ll have to avoid 100 percent of the time. This will leave you and your six-pack abs free to live happily ever after together. Keep the dream alive!


Recommended For You

Strength Where It Counts: The 5 Best-Kept Grip Strength Secrets

Who cares how big your forearms are if they can’t get the job done? Build strength you can use with these five grip-building techniques!

Stay Fit: The All-Purpose Travel Workout

All too often, life won’t wait for you to finish your 12-week program. Keep strong wherever you go with these resourceful full-body lifts!

Do More With Less: The 3 Home Gym Essentials

A stacked gym with every fitness tool known to man looks cool, but how much of it are you really going to use? Keep these three fundamentals at home, and rest easy knowing you can get strong no matter what!

About The Author

Danny Kavadlo is one of the world’s most established and respected personal trainers.

View original article: 

Eating For Ultimate Abs: Six Tips For A Six-Pack

Posted in Bodybuilding, Diets, Exercises, Nutrition, Weight lossComments Off on Eating For Ultimate Abs: Six Tips For A Six-Pack

<div id="DPG" webReader="118.243299968"><div class="side-bar" webReader="-16.1785714286"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-vital-stats.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/AlKavadlo/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://www.facebook.com/pages/AlKavadlocom-Were-working-out/205151489148" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="https://twitter.com/AlKavadlo" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c14"/></a><a href="http://www.youtube.com/user/alkavadlo" rel="nofollow" target="_blank" title="YouTube"><img src="http://www.bodybuilding.com/fun/images/2013/youtube-social-icon.png" width="20" height="20" border="0" class="c14"/></a><p><strong>Name:</strong> Al Kavadlo, CSCS<br /><strong>Location:</strong> New York, NY<br /><strong>Occupation:</strong> Trainer, author, lead instructor of Progressive Calisthenics Certification<br /><strong>Website:</strong> <a href="www.alkavadlo.com" rel="nofollow" target="_blank">www.alkavadlo.com</a></p></div><p>"<em>The great enemy of the truth is very often not the lie—deliberate, contrived, and dishonest—but the myth—persistent, persuasive, and unrealistic. Too often we hold fast to the clichés of our forebears.</em>"<br />- John F. Kennedy</p><p>It's no secret that bodyweight training is my preferred method of working out. As someone who has touted the benefits of calisthenics for a long time, it's exciting to see bodyweight training finally gain some attention from the mainstream. Of course, along with the recent boom in popularity, bodyweight strength training has also experienced some backlash.</p><p>For every person who writes to me about the progress they've achieved with bodyweight training—and how much fun they've had doing it—there's someone else who has concerns about calisthenics. Misinformation persists and when repeated enough, certain myths can become pervasive. Often it's easier to believe the myth than face the truth, especially when the truth lines up with any preconceived biases you might have.</p><p>With that in mind, here are some of the most common misconceptions I've heard about bodyweight strength training. Let the debunking begin!</p><h3 class="article-title">Myth 1: You can't build mass.</h3><p>Since an individual's strength-to-mass ratio has to be favorable to practice high-level calisthenics, many of the folks you see performing them tend to be on the smaller side. I am not particularly massive—a fact pointed out to me often on the Internet—and neither are many other notable bodyweight practitioners, so it's easy to assume that calisthenics can't get you jacked. However, one need look no further than YouTube legends like <a href="http://www.youtube.com/user/HannibalForKing1" rel="nofollow" target="_blank">Hannibal for King</a> or Bar Brothers' <a href="http://www.youtube.com/channel/UCSeD0P39ujjI_EXVY5Y6BIQ" rel="nofollow" target="_blank">Lazar Novovic</a> to see proof of the potential to put on size using bodyweight training.</p><iframe width="560" height="315" src="//www.youtube.com/embed/rRlqSvLEfIQ" frameborder="0" allowfullscreen=""></iframe><p>Gaining mass has more to do with your diet and your genetics than whether you focus on weights or calisthenics. As long as they get the proper stimulation to grow, your muscles don't really know if the resistance comes from an external object or not. If you train in the appropriate rep range—for hypertrophy, it's somewhere between 6-15 reps with approximately 65-85 percent of your one-rep max, depending on who you ask—get enough food, and sleep eight hours per night, you have all you need to get as huge as your genes will allow.</p><h3 class="article-title">Myth 2: You can't achieve high levels of strength.</h3><p>Just like many people underestimate the mass-building potential of calisthenics basics like pull-ups, push-ups and dips, it is also often assumed that those exercises are the end of the line for building strength with just bodyweight. This is simply not true! Pull-ups, push-ups, and dips are just the beginning. There are many more advanced bodyweight exercises that can build much higher levels of strength.</p><img src="http://www.bodybuilding.com/fun/images/2014/4-bodyweight-myths-debunked-1.jpg" width="560" height="274" border="0"/><p>"There are many more advanced bodyweight exercises that can build much higher levels of strength."</p><p>If your primary objective is pure strength, you want to find exercises that challenge you in the 5-or-less rep range. For experienced strength-trainees, moves like one-arm push-ups , pistol squats , and front lever progressions are excellent choices.</p><p>Remember that in strength training, your body only knows that it is being asked to exert muscular force against resistance. The source of that resistance is mostly irrelevant. Though it's easy to simply add weight to a barbell, once you understand the subtleties of manipulating leverage in order to progress or regress a bodyweight exercise, there's no limit to the amount of strength you can achieve!</p><h3 class="article-title">Myth 3: Tall people can't do advanced calisthenics.</h3><p>While taller folks—particularly people with long arms and/or legs—are at a slight mechanical disadvantage for many exercises, many people achieve extremely high levels of calisthenic strength in spite of their height. The idea that a lanky build is unfavorable for strength training is not unique to calisthenics; people with long arms struggle with leverage on both bench presses and push-ups.</p><img src="http://www.bodybuilding.com/fun/images/2014/4-bodyweight-myths-debunked-2.jpg" width="560" height="309" border="0"/><p>"At 5-foot-11, I'm tall for calisthenics, but it hasn't stopped me from achieving great things in the world of bodyweight training."</p><p>Though many of us lack the ideal genetic predisposition to excel at the highest level of calisthenics, we all have the potential to exceed our current capabilities. It's healthier and more productive to focus on improving yourself, rather than dwelling on your perceived limitations. At 5-foot-11, I'm tall for calisthenics, but it hasn't stopped me from achieving great things in the world of bodyweight training. If you want to use your height as an excuse, that's your prerogative, but I'd rather focus on what I <em>am</em> capable of, which is a lot!</p><h3 class="article-title">Myth 4: Women can't do pull-ups.</h3><p>Learning to do a pull-up can be a challenge for anyone, but the task tends to be especially daunting for women. Pull-ups require a lot of upper-body strength and women simply don't have the same genetic potential for upper-body strength as men. This does not, however, mean that women are incapable of pull-ups!</p><iframe width="560" height="315" src="//www.youtube.com/embed/t7YIzdSq8TY" frameborder="0" allowfullscreen=""></iframe><p>If you are a lady who wants to dominate pull-ups—my kind of gal—be willing to work a little harder for it! The same advice I gave for tall folks applies here. Instead of focusing on the fact that achieving a pull-up may require more work for you, focus on giving your best effort toward each small step along the way. If you're consistent with your training and chip away slowly, a full pull-up can be yours in time. Be patient, stay focused, and remember that good things come to people who train!</p><p><a href="http://www.dragondoor.com/b73/?apid=4e8cb1ea167b0" rel="nofollow"><img src="http://www.bodybuilding.com/fun/images/2014/al-kavadlo-streetching-your-boundaries-book-banner.jpg" width="560" height="144"/></a></p><br /><br class="c15"/><h3 class="article-title">Recommended For You</h3><div class="c18" webReader="6.68632075472"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html"><img src="images/2014/stretching-for-strength-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="8.91509433962"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/stretching-for-strength-a-better-approach-flexibility-training.html">STRETCHING FOR STRENGTH</a></h4><p style="display: inline;" class="webReader-styled">
Reports of stretching's demise have been greatly exaggerated. In this excerpt from Al Kavadlo's new book, the bodyweight training chief helps you build an effective, personalized practice!</p></div></div><div class="c18" webReader="6.58823529412"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html"><img src="images/2013/pistol-squats-and-beyond-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="9.05882352941"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/pistol-perfect-one-legged-squats-and-beyond.html">PISTOL SQUATS AND BEYOND</a></h4><p style="display: inline;" class="webReader-styled">
Single-leg squats are a journey, not just a move. commit to a classic lift for strength, balance, and mobility!</p></div></div><div class="c18" webReader="5.72282608696"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html"><img src="images/2013/one-arm-push-yourself-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="7.04347826087"><h4 class="c16"><a href="http://www.bodybuilding.com/fun/push-yourself-one-arm-push-up-and-beyond.html">ONE-ARM PUSH YOURSELF!</a></h4><p style="display: inline;" class="webReader-styled">
Sometimes the toughest strength moves don't involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="37.5957446809"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.91304347826"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">Al Kavadlo, CSCS</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Al Kavadlo, CSCS is one of the world's leading experts in bodyweight strength training and calisthenics.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/al-kavadlo.html"><img src="images/2013/writer-al-kavadlo-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/al-kavadlo.html#articles" class="bold-type">View All Articles By This Author</a></li>
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Bodyweight Bust! Four Bodyweight Training Myths Debunked

The great enemy of the truth is very often not the lie—deliberate, contrived, and dishonest—but the myth—persistent, persuasive, and unrealistic. Too often we hold fast to the clichés of our forebears.
– John F. Kennedy

It’s no secret that bodyweight training is my preferred method of working out. As someone who has touted the benefits of calisthenics for a long time, it’s exciting to see bodyweight training finally gain some attention from the mainstream. Of course, along with the recent boom in popularity, bodyweight strength training has also experienced some backlash.

For every person who writes to me about the progress they’ve achieved with bodyweight training—and how much fun they’ve had doing it—there’s someone else who has concerns about calisthenics. Misinformation persists and when repeated enough, certain myths can become pervasive. Often it’s easier to believe the myth than face the truth, especially when the truth lines up with any preconceived biases you might have.

With that in mind, here are some of the most common misconceptions I’ve heard about bodyweight strength training. Let the debunking begin!

Myth 1: You can’t build mass.

Since an individual’s strength-to-mass ratio has to be favorable to practice high-level calisthenics, many of the folks you see performing them tend to be on the smaller side. I am not particularly massive—a fact pointed out to me often on the Internet—and neither are many other notable bodyweight practitioners, so it’s easy to assume that calisthenics can’t get you jacked. However, one need look no further than YouTube legends like Hannibal for King or Bar Brothers’ Lazar Novovic to see proof of the potential to put on size using bodyweight training.

Gaining mass has more to do with your diet and your genetics than whether you focus on weights or calisthenics. As long as they get the proper stimulation to grow, your muscles don’t really know if the resistance comes from an external object or not. If you train in the appropriate rep range—for hypertrophy, it’s somewhere between 6-15 reps with approximately 65-85 percent of your one-rep max, depending on who you ask—get enough food, and sleep eight hours per night, you have all you need to get as huge as your genes will allow.

Myth 2: You can’t achieve high levels of strength.

Just like many people underestimate the mass-building potential of calisthenics basics like pull-ups, push-ups and dips, it is also often assumed that those exercises are the end of the line for building strength with just bodyweight. This is simply not true! Pull-ups, push-ups, and dips are just the beginning. There are many more advanced bodyweight exercises that can build much higher levels of strength.

“There are many more advanced bodyweight exercises that can build much higher levels of strength.”

If your primary objective is pure strength, you want to find exercises that challenge you in the 5-or-less rep range. For experienced strength-trainees, moves like one-arm push-ups , pistol squats , and front lever progressions are excellent choices.

Remember that in strength training, your body only knows that it is being asked to exert muscular force against resistance. The source of that resistance is mostly irrelevant. Though it’s easy to simply add weight to a barbell, once you understand the subtleties of manipulating leverage in order to progress or regress a bodyweight exercise, there’s no limit to the amount of strength you can achieve!

Myth 3: Tall people can’t do advanced calisthenics.

While taller folks—particularly people with long arms and/or legs—are at a slight mechanical disadvantage for many exercises, many people achieve extremely high levels of calisthenic strength in spite of their height. The idea that a lanky build is unfavorable for strength training is not unique to calisthenics; people with long arms struggle with leverage on both bench presses and push-ups.

“At 5-foot-11, I’m tall for calisthenics, but it hasn’t stopped me from achieving great things in the world of bodyweight training.”

Though many of us lack the ideal genetic predisposition to excel at the highest level of calisthenics, we all have the potential to exceed our current capabilities. It’s healthier and more productive to focus on improving yourself, rather than dwelling on your perceived limitations. At 5-foot-11, I’m tall for calisthenics, but it hasn’t stopped me from achieving great things in the world of bodyweight training. If you want to use your height as an excuse, that’s your prerogative, but I’d rather focus on what I am capable of, which is a lot!

Myth 4: Women can’t do pull-ups.

Learning to do a pull-up can be a challenge for anyone, but the task tends to be especially daunting for women. Pull-ups require a lot of upper-body strength and women simply don’t have the same genetic potential for upper-body strength as men. This does not, however, mean that women are incapable of pull-ups!

If you are a lady who wants to dominate pull-ups—my kind of gal—be willing to work a little harder for it! The same advice I gave for tall folks applies here. Instead of focusing on the fact that achieving a pull-up may require more work for you, focus on giving your best effort toward each small step along the way. If you’re consistent with your training and chip away slowly, a full pull-up can be yours in time. Be patient, stay focused, and remember that good things come to people who train!


Recommended For You

STRETCHING FOR STRENGTH

Reports of stretching’s demise have been greatly exaggerated. In this excerpt from Al Kavadlo’s new book, the bodyweight training chief helps you build an effective, personalized practice!

PISTOL SQUATS AND BEYOND

Single-leg squats are a journey, not just a move. commit to a classic lift for strength, balance, and mobility!

ONE-ARM PUSH YOURSELF!

Sometimes the toughest strength moves don’t involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!

About The Author

Al Kavadlo, CSCS is one of the world’s leading experts in bodyweight strength training and calisthenics.

This article is from: 

Bodyweight Bust! Four Bodyweight Training Myths Debunked

Posted in Bodybuilding, Exercises, Nutrition, Weight TrainingComments Off on Bodyweight Bust! Four Bodyweight Training Myths Debunked


Paige Hathaway

Paige Hathaway

13 hours 51 minutes ago

Merry #Fitmas! Tis the season of giving ✨
I’m very excited to announce that I will be teaming up with my good friend & fitness stud D’Juan Woods (@woodsfit) in our first Fitmas Toy Drive. 🎁 Donating one new unwrapped toy for a child will gain you access to this spectacular sweat session!!

We will also be partnering with Positive Tomorrows a non-profit organization that provides elementary school education to homeless children in Oklahoma. We will be accepting donations and/or healthy snacks to provide to Positive Tomorrows.

Join us ‪December 23, 2017‬ 2pm - 4pm at the Oklahoma City Sports Center for a fun and exciting afternoon workout for a great cause. One Life One Body Get Fit!

CLICK THE LINK BELOW TO REGISTER!!

https://www.eventbrite.com/e/woodsfit-fitmas-toy-drive-okc-tickets-41199366414?aff=utm_source%3Deb_email%26utm_medium%3Demail%26utm_campaign%3Dnew_event_email&utm_term=eventurl_text

Paige Hathaway

19 hours 53 minutes ago

Heading to a city so nice they named it twice..
Can you guess where I’m traveling too today? ✈️🌎

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