Strengthen Your Core Muscles

Benefits of Doing Core Strength Exercises

bodyweight exercises• Strengthening your core reduces the risk of injury — especially to
your spine.
• Having a strong core improves your performance in sports.
• A strong core increases your overall coordination and stability
• Having a strong core improves your posture.
• A strong core protects your spine and helps shield it from injury
• Having a strong core increases the effectiveness of your workouts.

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Shred Chest & Back

SHRED Your Chest and Back With This Superset of In-Set Supersets

lose weightWhen you want fat loss and increased muscle definition, one of the key methods to use is a tension-oriented superset done for medium to high reps.

You want to focus on keeping strict form and squeezing the muscles HARD as you perform the reps. Feel the reps!

Here is how you do it and if you like pictures, we got em along with a video. Grab some popcorn and . . . I’m kidding. Go to the article and then do the exercises.

Well, maybe you can have popcorn later.

Shred Your Chest & Back

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Pull Ups vs Chin Ups

Pullups_1_tnbHere’s a few questions I get asked a lot.

Q. What’s the difference between chin ups and pull ups?

A. A chin up is done with your palms facing you and the pull up is when your palms are away from you.

Q. Which is harder?

A. The chin up incorporates the biceps so it is easier but that doesn’t make it easy. Both exercises are tough but I really believe everyone should include them in your workouts.

Q. Which is better?

A. I do both. Try both of them and you can feel the different muscles each exercise targets.

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Do You Really Need Cardio Exercise?

hiitI was on a long discussion this morning about the value of running and the possibility that you can overdo it. When it comes to cardio the general consensus is less volume and more intensity is best for you.

I am in the category that believes that. At the same time I feel running at any speed has to be beneficial for you but excessive running can eventually lead to injuries and when you get older and want to run, you may not be able to.

That’s my opinion but that’s only one opinion. You need to weight in on various options and eventually find out for yourself what works for you. Not for your neighbor necessarily but for you.

That’s why I have lots of articles from various fitness experts. I don’t want you to get stuck listening to only me.

Here is a very informative article from a well known trainer who can show you the quickest way to gain six pack abs. Take a few minutes to read it and see if you agree with him.

Do You Really Need Cardio Workouts?



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# Top Ab Exercises

renegade-row1_smallForget the crunches and the situps. These ab exercises will target the ab muscles and are anything but boring.

If you’re like me working the abs sucks. Talk about boring. I don’t mind hitting my shoulders and my arms or back muscles but when it comes time to do ab exercises, even the allure of six pack abs doesn’t hype me.

Here’s the ab exercises you need to start doing today.

  1. Renegade Dumbbell Rows
  2. Front Squats with Barbell
  3. Mountain Climbers on Floor

Now head on over to the 3 best abdominal exercises and see how to do them. Pictures are included.



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exercise tipsBeing overweight can cause health related issues. Studies have shown that being overweight leads to hypertension, cardiac troubles, sleep apnea, diabetes and more.

Is there any doubt why we are all searching for that perfect diet that will help us shed those extra pounds?

You need to take charge here and not follow every little piece of advice you hear or read. Most diets want you to reduce your food intake and stop snacking.

It’s important that you don’t reduce your food intake to quickly, or it could adversely effect your health. As a rule of thumb a healthy weight loss diet plan includes fresh fruits and vegetables, low-fat dairy products and whole grains, along with drinking a lot of water, at least 8-10 glasses a day.

Be careful though. You may have other needs that your doctor will want you to be aware of. Maybe you have high potassium or you are a diabetic or certain foods or a lack of them cause other problems.

Didn’t know it would be this hard, did you? 🙂 Relax. One of the rules I follow is to stop those second helpings. Yep, I cheat from time to time but it’s really not that difficult to do once you put your mind to it.

On the days I run I allow myself an unhealthy snack. But that’s me and it’s certainly not something I would advocate.

Decide what you want to achieve. Now check out some of the links here and see which program might or might not work for you. You’ll find good advice and much of it is free.

Or do like I do and eat what you like but don’t overdo it. I do highly recommend you discuss any change with your doctor.

But you have to include exercise in your lifestyle. You have to. A sedentary life is not a good thing.

Check this site for plenty of different exercises and get to work. No, seriously. Turn off the computer and go exercise. Everything will be here when you return.

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A Woman Exercise Guru

I’ve received emails asking me if I’m serious. Do I really follow an exercise routine written by a girl?

Yes, Yes I do.

Shawna is the real thing and there are many, many men who also follow her. She’s well respected. Let me say this.

Click on this banner and check out some pictures of Shawna. Note her shoulder development in particular. That’s what caught my eye. Well, that was part of it. 🙂
Challenge Workouts




She puts an emphasis on pull ups. There’s a reason for that. Do a few pull ups. The pull ups are done with your palms facing away from you. They’re tough, right? How do you increase them?

That’s what she shows you and she goes beyond that. She’ll keep you updated on new advances and pass along new workouts throughout the year. And she responds to your questions.

My shoulders feel more powerful than ever and my pull ups are increasing. I still do some weight training, in fact she includes routines. I also do cable work and continue to run regularly.

But the pull ups are my main focus and her routine will have you popping out a number of them even if you can’t do even one right now.

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Chocolate Milk

I found an article that would have made me do a cartwheel if I was able to.

After a strength training workout drinking a glass of chocolate milk can actually be beneficial.

I know, right?

Now I’m going to change somewhat from the recommendation and use whole milk. But if you like chocolate milk, you might want to check out this article.

Chocolate Milk After a Workout

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Challenge Workout Update

OK. Been doing this about a month now. Man that is a tough workout and – it works!

My pull ups have increased by 3 – From 5 good strict ones to 8 good strict ones. My shoulders feel like they are on fire and my wife noted they look bigger.

Let me tell you something. Shawna charges a very fair price but she doesn’t stop when you buy her program. She adds more. I’ve got reports on how to increase number of burpees, more on increasing push ups and plenty on working the abs and core muscles.

I once again tell you though, if you do not plan to workout hard – the program is not for you. But you can get good results, probably just takes longer, if you can do even half of her workouts.

You can see I’ve cut the number of postings I do and will try to send out a new post once or twice a month. I’m busy writing books for the Kindle, believe it or not, and have limited time even though I’m retired. 🙂 I have no idea how people get bored when they retire.

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The Challenge Workout

I had started to do this workout but some injuries to my shoulder (not related to this) caused me to put it off. I started again this week and just finished my 2nd workout of the week.

Listen, if you are not ready to do some seriously hard workouts, don’t get this course. I’m in good shape and workout regularly. I can’t get the entire way through workout 1 and 2 so had to cut reps and cut out some of the exercises temporarily. But I still got an outstanding workout!

If you work out hard and get minimal results, then you should try this. You know you are working out in a proven manner.

I’m doing the bodyweight workout portion. You can do the weight training workouts if you want to. I chose bodyweight because I am changing this site and tailoring it more to people who want to workout at home using their bodyweight. Ever see a gymnast’s body?

Anyway, the workout is designed to increase the number of pull ups you can do but after two workouts, it targets your overall body as well. That means your abs too.

More on this training as I continue.
Challenge Workouts



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