Search: walking

I use to think that walking was just for people who weren’t fit enough to do any “real” exercise. I figured that any activity that 99% of the population can easily do, just can’t be tough enough to make a real difference in health.

Walking just doesn’t seem to challenge the body like “true” exercise (intervals, circuits, HIIT). I am first to admit that I have been wrong when it comes to this line of thinking.

Not only do I admit my thinking has been wrong, I’m immediately going to do my best to walk daily. Some recent studies have proven how valuable walking is to long-term health.

young couple walking

[A picture of a young couple walking down a path near the River Thames in London. Walking can be a blast if you are in a scenic place with lots to see. I need to get to London and walk around to look for great pubs. Kind of a walking and beer sampling tour.]

Intense Fat Burning Workouts Aren’t Enough!
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My biggest weakness is lack of flexibility. I just can’t get myself to take the time to stretch. In fact, I hate stretching.

About 3 months ago, Dan Go contacted me about a way to increase flexibility, improve posture, and increase exercise performance…by doing a simple 6 minute warm-up. He saw a HUGE gap in the fitness industry and has come up with a methodology that gets results fast, even for stubborn non-stretchers like myself.

904889_10151551780229450_1532777359_o[Dan runs a gym in Toronto, Canada and has perfected a way for all of his gym members to increase flexibility each and every workout…while prepping their muscles to lift heavier weights…all while reducing the chance of injury.]

Dan Sent Me a Blue Lacrosse Ball in the Mail
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In part 1 I introduced the idea that leptin resistance is a key reason why people seem to have a problem with their metabolism.

Increasing leptin is easy and can be accomplished in the short term with things like cheat days. Unfortunately it takes quite a bit longer to fix the problem of leptin resistance.

bigstock-overweight-male-person-walking-24797909[I’m convinced that most overweight people are just a few consistent habits away from being slim.]

Stuck at Current Weight On a Low Calorie Diet?
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So there is a study that was just released showing that aerobic exercise burns more fat than resistance training, or intense interval type training. Let me start off by saying that this study was poorly executed. This is coming from a HUGE believer in adding in slow cardio to maximize fat loss. I should be using the study to promote my cardio product, but I didn’t like the way the study was setup.


Aerobic exercise, commonly know as “cardio”, including running, walking, and swimming, has historically been established as a good way to lose weight.

However, research on the effects of resistance training on fat mass have not had significant conclusions.

Subjects were randomly given one of three exercise groups: aerobic training (nearly 12 miles per week), resistance training (three days per week of weight training, three sets per day, 8-12 repetitions per set), or aerobic and resistance training together (three days a week, three sets per day, 8-12 repetitions per set for resistance training, and around 12 miles per week of cardio).

The aerobic training and the aerobic plus resistance training groups collectively lost more weight than those who completed only resistance training.

Cardio exercise proved to be a more efficient type of exercise for losing body fat.

In this specific study, resistance training did not reduce fat mass or body weight significantly, regardless of any differences in resting metabolic rate.

“Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults” Leslie H. Willis, Cris A. Slentz, Lori A. Bateman, A. Tamlyn Shields, Lucy W. Piner, Connie W. Bales, Joseph A. Houmard5, and William E. Kraus Journal of Applied Physiology, December 2012, doi: 10.​1152/​japplphysiol.


Danish researchers have found what they believe to be one of the more optimal setups for HIIT. This type of HIIT is called 10-20-30.

The numbers “10-20-30” correspond to the amount of time walking, jogging, and sprinting.

  • 30 seconds walking (or low intensity)
  • 20 seconds jogging (or medium intensity)
  • 10 seconds sprinting (or high intensity)

Link: Have Researchers Discovered the Ideal HIIT Formula?.

Link to Study: The 10-20-30 training concept improves performance and health profile in moderately trained runners.


I don’t put up too many guest posts on my site, but JC wrote one exclusively for my blog that I couldn’t pass on.

I was chatting with him about getting stubborn body parts to grow…and that I haven’t discussed this much on my blog. I know this is one of his specialties, so asked him if he would be up for a guest post.

He came up with a much more comprehensive post than I was expecting. Not only does he give out a great strategy, he outlines 2 different detailed workouts to use to get a stubborn body part to grow.

Specialization Training
Making Those Stubborn Body Parts Grow

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I want to explain my stance on limiting the use of squats and deadlifts. I don’t believe they are terrible exercises. I think they have a place in the routines for some people, depending upon their goals.

Do I believe that either of these should be labeled the “king of exercise” that so many people claim them to be? Not by a mile.

[Here’s a fit couple walking down the beach. Both of them could probably add quite a bit of mass to their legs with a routine based around squats…but should they?]

Squats: The Best Exercise to Add Mass to Your Lower Body
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I roughly remember my first HIIT cardio workout. I had read an article in Muscle Media 2000, written by Shawn Phillips (in 1993 I think) describing a way to do cardio to burn fat like crazy. When I went to my gym and performed HIIT on the treadmill, people gave me some crazy looks. I’ve been experimenting and studying up on HIIT cardio ever since…and after close to 20 years, I’m still in learning mode. In this post I’m going to break apart a study that compares short 30 seconds intervals with longer 3 minute intervals. This study found that the 30 second intervals could be more effective than 3 minute intervals. I’d like to give you some practical ways on how to use the findings in this study.

HIIT Cardio Workout

[Rugby is an example of the effect that sprint intervals have on the body. Obviously these guys train in a number of ways, but the tempo of the game contributes to low body fat levels displayed by all of the players.]

Greater Calorie Burning With Less Pain?
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I’ve wanted to do an exercise and diabetes post for a long time now. I am by no means an expert on diabetes, but I wanted to research and put up a post on this important subject.

More importantly, I would like people to comment and hopefully point to more resources about diabetes and exercise. My goal is that over time, the comment section on this particular post will grow into a nice resource on the topic.

There are so many bright readers and contributors that I would love to see this happen.

Exercise and Diabetes

[It would be great if we could help some people kick diabetes butt. Even if this post simply helps people control their diabetes…that would be cool.]

The Difference Between Type 1 and Type 2 Diabetes
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The coolest thing about the Internet in my opinion is the ability to meet people from all over the globe. Over the past 3 years I’ve become friends with a sharp personal trainer from Bulgaria, Yavor Marichkov. Yavor runs a blog called Relative Strength Advantage. My favorite part of his site are his video tutorials. His little gym is popping up all over Youtube and making a big impact. If you are cruising Youtube and run across a gym with a black & white checkered floor, then stop and check it out…most likely it is Yavor’s gym. Every video that comes out of that gym is pure gold. This is why I believe it is one of the best gyms pound-for-pound.

Best Gym Pic

[Believe it or not, I was going to put up a picture of an amazing looking Bulgarian beach. When you think Eastern Europe you don’t think beaches, but Bulgaria has some parts that look like California. I decided with this picture of a painted on Bulgarian flag instead.]

Tales from an Eastern European Gym
-by Yavor Marichkov
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