The Key to a Lean Body Fast : Moderately Weighted HIIT

So you want to get in shape? You want to lose weight, build muscle, and look your best. Well, you've come to the right place. In this blog post, I'm going to tell you about one of the most effective and fastest way to obtain and maintain a lean body: moderately weighted HITT training with full body exercises.

What is HITT training?

HITT stands for high-intensity interval training. It's a type of workout that involves short bursts of intense exercise followed by short periods of rest. HITT training is incredibly effective for burning calories and fat, and it's also a great way to build muscle.

What are full body exercises?

Full body exercises are exercises that work multiple muscle groups at the same time. These exercises are ideal for HITT training because they allow you to get a full body workout in a short amount of time. Some examples of full body exercises include squats, cleans, turkish get ups,  lunges, push-ups, and pull-ups. It is important to use the full variety of full body exercises to maintain balance in the body. Take care to shift the body parts doing the majority of the work. Of course a full body exercise uses every muscle in the body but it does so varying intensities depending on the movement.

Why is moderately weighted HITT training with full body exercises so effective?

There are a few reasons why moderately weighted HITT training with full body exercises is so effective for obtaining and maintaining a lean body. First, it burns a lot of calories. HITT training is a very efficient way to burn calories, and it can help you to lose weight quickly and effectively. Second, it builds muscle. Muscle tissue burns more calories than fat tissue, so building muscle can help you to lose weight and keep it off. Third, it's time-efficient. HITT training workouts are typically short and intense, so you can get a great workout in without spending hours at the gym.

Here's a few sample HITT workouts that you can try but FIRST remember to:

• Warm up for 10 minutes by doing some light cardio, such as jogging or jumping jacks.

• Moderate the weight so that you can complete the entire workout 

• Do each exercise for 30 seconds 

• Rest for 30 seconds between exercises

• Complete 4 rounds like this 

• Cool down for 10 minutes by doing some stretching/mobility perhaps the basic wholemax mobility routine 

Workout 1:Upper Body Focus 

• Dumbbell Clean,Squat and Press

• Dumbbell Cross Snatch (1 round per arm)

• Push-ups

Workout 2 Lower Body Focus

• Front Squats 

• Reverse Lunges 

• Lateral Lunges

Workout 3 Core Focus 

• Reverse Planks 

• Side Planks

• Planks 

Weight:

Use a weight that is challenging but not too heavy. You should be able to do all of the repetitions with good form.

Intensity:

Push yourself to work as hard as you can during each interval. You should be breathing heavily and sweating by the end of each set. If you can talk during or right after the workout then the intensity was most likely not high enough

Frequency:

Do this workout 3-5 times per week depending on your ability to rest. Over training is definitely a thing but under resting is more of a thing in my opinion 

Nutrition:

In addition to HITT training, it's important to eat a healthy diet. Make sure to eat plenty of fruits, vegetables, and whole grains. You should also limit your intake of processed foods, sugary drinks, and unhealthy fats.

Conclusion:

Moderately weighted HITT training with full body exercises is a great way to obtain and maintain a lean body. It's effective, time-efficient, and fun. So what are you waiting for? Start your HITT training journey today!

Plyometrics for All Ages: How to Get Started

Plyometrics is a type of exercise that involves jumping, bounding, and other explosive movements. It's been shown to be incredibly effective for improving athletic performance, but it also has a number of benefits for people of all ages.

Here are just a few of the benefits of plyometric training:

• Increased speed and power: Plyometrics helps to build muscle power, which is essential for both speed and power. This is why it's a popular training method for athletes of all sports, from basketball to track and field.

• Improved vertical jump: Plyometrics is one of the best ways to improve your vertical jump. This can be helpful for athletes, but it's also beneficial for people who want to be able to jump higher for things like dunking a basketball or reaching for things on high shelves.

• Reduced risk of injury: Plyometrics can help to strengthen your muscles and tendons, which can help to reduce your risk of injury. This is especially important for athletes who are at risk of overuse injuries.

• Improved balance and coordination: Plyometrics helps to improve your balance and coordination, which can help you to move more efficiently and gracefully. This can be helpful for people of all ages, but it's especially beneficial for older adults who are at risk of falls.

• Increased bone density: Plyometrics can help to increase your bone density, which can help to prevent osteoporosis. This is especially important for women, who are at an increased risk of osteoporosis after menopause.

• Improved mood: Plyometrics is a great way to get a good workout and improve your mood. Exercise releases endorphins, which have mood-boosting effects.

So, if you're looking for a way to improve your athletic performance, reduce your risk of injury, and improve your overall health, plyometrics is a great option.

Here are a few tips for getting started with plyometric training:

• Start slowly with some guidance: Plyometrics can be challenging, so it's important to start slowly and gradually increase the intensity of your workouts over time in some sort of organize way.

• Use proper form: It's important to use proper form when doing plyometric exercises to avoid injury. If you're not sure how to do a particular exercise, ask a qualified trainer for help.

• Listen to your body: If you experience any pain, stop the exercise immediately.

• Warm up before each workout: It's important to warm up your muscles before doing plyometric exercises. This will help to reduce your risk of injury.

• Cool down after each workout: It's also important to cool down your muscles after doing plyometric exercises. This will help to prevent muscle soreness.

  5 Plyometric Exercises for Beginners

  1. Squat jumps

  Squat jumps are a great way to improve your vertical jump. To do a squat jump, stand with your feet shoulder-width apart and lower down into a squat. Explosively jump up, extending your legs fully and reaching for the sky. Land softly with your knees slightly bent. Repeat for 10-15 repetitions.

  2. Box jumps

  Box jumps are a great way to improve your power and explosiveness. To do a box jump, stand in front of a box that is about knee-high. Bend your knees and swing your arms back. Explosively jump up onto the box, landing with both feet. Step down from the box and repeat for 10-15 repetitions.

  3. Lunges to jumps

  Lunges to jumps are a great way to improve your coordination and power. To do a lunge to jump, stand with your feet shoulder-width apart. Step forward with one leg and lower down into a lunge. Explosively jump up, switching legs in mid-air. Land softly with both feet. Repeat for 10-15 repetitions on each leg.

  4. Butt kicks

  Butt kicks are a great way to improve your hip mobility and power. To do a butt kick, stand with your feet shoulder-width apart and bend your knees slightly. Kick your heels up towards your butt as high as you can. Repeat for 10-15 repetitions.

  5. High knees

  High knees are a great way to improve your leg speed and coordination. To do a high knee, stand with your feet shoulder-width apart and bend your knees slightly. Bring your knees up towards your chest as high as you can. Repeat for 10-15 repetitions.

  These are just a few examples of plyometric exercises that you can do. There are many other plyometric exercises that you can find online or in fitness magazines. It is important to choose exercises that are appropriate for your fitness level and to start slowly and gradually increase the intensity of your workouts over time. If you experience any pain, stop the exercise immediately.

One of the most important benefits of plyometric training is that it can help you to be fast enough to catch or soften a fall if tripped. This is especially important for older adults, who are at an increased risk of falls. A bad fall is one of the major killers of the elderly.

So, if you're looking for a way to improve your health, fitness, and balance, plyometric training is a great option. It's a fun and challenging way to get a workout, and it can help you to avoid or slow falls. If interested in further guidance wholemaxperformance.com/contact

To grab the shin or not to grab the shin?

The triangle is one of the most versatile and effective submissions in Brazilian jiu-jitsu. It can be used from a variety of positions, and it is relatively easy to learn. However, we will be addressing the mounted triangle in particular.

One of the biggest advantages of the mounted triangle is that it allows you to control your opponent's upper body with the weight of your entire body while isolating their neck and arm. Once you have your opponent in the triangle from the mount, you can use your legs to keep them pinned to the ground with relative ease in my opinion due to the assistance of gravity. In a traditional triangle from guard the opposite is true with gravity holding you down as oppose to opponent. 

The mounted triangle gives you a advantage in terms of positioning and leverage if you have the balance to maintain it which comes from an active constantly readjusting and well spread out base. You can use this advantage to land strikes, pass their guard, transition to other submissions, or simply wait for them to tired out depending on the situation.

The click bait question of “To grab the shin or not grab the shin?” was mostly just that. Generally speaking its a matter of preference and body type. Many people do not have the leg dexterity/mobility to lock up a triangle of any sort without assistant from their arm and that is ok. Of course the less steps to the same goal is arguably quicker, more efficient, but ultimately i find its the technician not the technique. By that i mean the BJJ artist with the greatest discipline and work ethic relative to the technical clash will win as oppose to the one taught the “best technique”.

By no means is the intent here to discount the triangle from guard. It is one of the highest percentage moves in jiu jitsu and a more often than not jiu jitsu artist will roll their from the mounted triangle in order to get the finish. My personal preference is to maintain top position and make my opponents ribs/stamina carry my weight until fatigue wears their defenses down enough to open up a submission opportunity from the top. If they manage to get on top from my mounted triangle the tradition triangle is their waiting.

The mounted triangle is a powerful tool that can be used to control your opponent and gain a strategic advantage. If you are looking for a submission that may give you an surprising edge in your BJJ game, the mounted triangle is a great option.

Here are some additional tips for using the mounted triangle strategically:

The mount base needs to be well spread and constant readjusting to maximize the pinning force and minimize the space available to your opponent

Use your legs and hips to control your opponent's upper body. Regardless of size differences most people’s legs and hips are stronger than most peoples arm and neck

Use the triangle to create openings for other attacks. Distract and tire your opponent and then attack the arm bar, or kimura

Once you have your opponent in the triangle from mount. WAIT. There is no rush if you are still on stop and on the attack.

Use the mounted triangle to finish the fight. If you can't get a submission, you can use the triangle to wear your opponent down and eventually force them to tap.

With ALOT of practice, you can learn to use the mounted triangle to its full potential. So what are you waiting for? Start practicing today! Looking for help? wholemaxperformance.com/contact

Weighted Mobility Training: A Better Way to Improve Your Range of Motion

If you're looking to improve your mobility, you've probably heard of conventional mobility training. But what about weighted mobility training? What is it? Is it better ? How so?

Lets take a look at the unique advantages of weighted mobility training compared to conventional mobility training. We'll also provide some tips and examples on how to get started with weighted mobility training.

So what is weighted mobility training?

Weighted mobility training is a type of mobility training that involves using weights to challenge the muscles around your joints. This helps to improve your range of motion, reduce pain, and prevent injuries.

Why is weighted mobility training so great?

There are a few reasons why weighted mobility training is so great. First, it helps to improve your range of motion. When you use weights, you're essentially forcing your muscles to work harder. This helps to break down scar tissue and adhesions, which can limit your range of motion.

Second, weighted mobility training helps to reduce pain. When your muscles are strong, they're better able to support your joints. This can help to reduce pain from things like arthritis, tendonitis, and bursitis.

Third, weighted mobility training helps to prevent injuries. When your muscles are strong, they're less likely to get injured. This is because they're better able to absorb shock and protect your joints.

So how do you get started with weighted mobility training?

If you're new to weighted mobility training, it's important to start slowly and gradually increase the weight as you get stronger. You should also focus on slow, controlled movements. And be sure to listen to your body and take breaks when you need them.

Here’s a few current favorite weighted mobility exercises you can try:

• Cable revolved head to knee pose: Targets the QL or sides. Cable should be in line with the lateral line the top arm is reaching for the far toe in. Inhaling to relax and allow the weight to pull you into a lateral bend as deep as comfortable then exhaling a bring the torso upright directly above the head allowing the arm to stay relatively slack. Repeating the pattern for 3-5 round of 30 seconds each side is a good starting point.

  Kettlebell goblet squat hold : Targets the hips, low back, and ankles. Hold a kettlebell in front of your chest with both hands and squat down as low as you can maintaining good posture and leg alignment. 3-5 round of 30 seconds is a good starting point.

• Weighted lunge hold: Targets the hip flexors, quads, and ankles. Stand with your feet hip-width apart and step forward with one leg, lowering your body until the front knee reaches the deepest angle of flexion it can without pain while the back knee bends minimally while staying off the ground. 3-5 round of 30 seconds each leg is a good starting point.

• Dead Hang: Targets the wrist, elbows, shoulders, and back. Hang from a pull up bar from the hands allowing all tension to leave the body accept the bare minimum required to maintain posture and overall body alignment. 3-5 round of 30 seconds is a good starting point.

These are just a few examples of exercises you can try. Be sure to talk to your doctor or a certified personal trainer before starting any new exercise program (like myself wholemaxperformance.com/contact)

So there you have it! Weighted mobility training is the new hotness when it comes to improving your mobility. So what are you waiting for? Give it a try today!