Press up/Burpee Pyramid

• Stand with your feet together and your hands by your sides
• Bend down and place your hands outside of your feet
• Jump your feet back into the press up/push up position
• Perform a single press up/push up
• Jump your feet back in
• Stand up

So far, so normal – but here’s the twist…perform another burpee rep but this time do 2 press ups/push ups, and then on the next rep perform 3 press ups/push ups etc. Continue in this way until you have completed 10 press ups/push ups.

Option 1 – STOP at 10…your workout is complete!

Option 2 - Carry on adding a rep until you are unable to continue and see just how many you can do

Option 3 – On reaching 10, continue but reduce the press ups/push ups by 1 rep at a time until you get back down to 1.

1. Apples

Over 7,500 varieties of apple are grown throughout the world. They are packed full of antioxidants, especially vitamin C for healthy skin and gums – one apple provides a quarter of your daily requirement of vitamin C.

Apples also contain a form of soluble fibre called pectin that can help to lower blood cholesterol levels and keep the digestive system healthy.

An apple is also a carbohydrate with a low glycaemic index (GI) type.

Low GI foods are digested slowly; once they are finally broken down in the intestine they are gradually absorbed into the bloodstreams as glucose, causing a gradual rise in blood sugar levels.

They may help with weight control, as well as improving diabetics’ long-term control of blood sugar levels.

2. Baked beans

The humble baked bean is a nutritional powerhouse of protein, fibre, iron and calcium. It contains carbohydrate that, like that in apples, is of the low GI variety.

The tomato sauce covering baked beans is also a good source of lycopene, another powerful antioxidant shown to help prevent heart disease and prostate cancer.

The insoluble fibre in baked beans is not digested but moves into the large intestine, or colon, where bacteria act on it and produce short-chain fatty acids.

These fatty acids are thought to nourish the colon lining and protect it from carcinogenic (cancer-causing) invaders.

3. Broccoli

Just two florets – raw or lightly cooked – count as a veggie portion.

Not only does broccoli contain antioxidants including vitamin C but it’s a particularly good source of folate (naturally occuring folic acid).

Increasing your intake of folic acid is thought to be of major benefit in preventing heart disease.

Broccoli also contains an antioxidant called lutein that can delay the progression of age-related macular degeneration (AMD). This affects 10 per cent of people over 60 and is a major cause of impaired vision and blindness.

Finally, broccoli also contains a phytochemical called sulphoraphane that has specific anti-cancer properties.

4. Olive oil

Several large studies suggest that the monosaturated fat in olive oil is good for the heart. Olive oil lower bad cholesterol levels and increases the good levels.

Olive oil is also rich in antioxidants – it’s probably one of the key protective aspects of the so-called Mediterranean diet.

Watch out for the calories – a little goes a long way. A tablespoon of oil contains 120 kilocalories, which is the same as a large slice of bread and butter.

5. Wholegrain Seeded Bread

Breads containing a lot of seeds and wholegrain have a low GI, which can protect against heart disease, reduce hunger pangs, and help with weight control.

They are also packed with fibre, which keeps the gut working efficiently; and seeded breads contain essential fatty acids.

Studies show that including four flices of soya and linseed bread a day can give a does of phytoestrogens, through to relieve “hot flushes” in menopausal women.

The downside is that bread contains a lot of salt. However, the good news is that bread manufacturers have started to use less salt in their pre-packaged bread.

6. Salmon

All fish is a source of good-quality protein, vitamins, and minerals, but oily fish such as salmon also contains omega 3 fats that reduce blood clotting and inflammation.

Studies show that eating oily fish dramatically recues the risk of having a heart attack, even in older adults.

Omega 3 fats also help to prevent depression, and protect against the onset of dementia. Yep, it’s true, fish really is an all-round brain food.

7. Tea

The drink loved by all Britons has a range of useful properties. The caffeine content is helpful for stimulating alertness, mood and motivation.

Tea counts towards the recommended eight cups of fluid daily, which is the minimum to avoid dehydration.

Tea, whether black or green, is a rich source of the antioxidant called catechins. Studies suggest that catechins protect the artery walls against the damage that causes heart disease and prevents formation of sticky blood clots.

Some population studies suggest as little as one cuppa a day seems to offer some protection.

8. Yogurt

Yogurt is an easily absorbed source of calcium. It’s also a useful milk subsitute for people who can’t digest large amounts of the milk sugar, lactose.

Yogurt has long been credited with a range of therapeutic benefits, many of which involve the health of the large intestine and the relief of gastrointestinal upsets.

The bacteria Lactobacillus GG, added to some yoghurt, are not digested, and reach the large intestine intact where they top up the other friendly bacteria living there.

The friendly bacteria fight harmful bacteria, including Clostridium difficile that can cause diarrhoea after a course of antibiotics.

9. Bananas

It’s a myth that bananas are fattening. Bananas are slightly higher in energy than other fruits but the calories come mainly from carbohydrate; excellent for refuelling before, during or after exercise.

All types of fruit and vegetables contain plant chemicals or phytochemicals known as antioxidants. These antioxidants protect cells in the body against damage from free radicals that can cause heart disease and cancer.

Bananas are also jam-packed with potassium that helps lower blood pressure, and vitamin B6 for healthy skin and hair.

10. Brazil nuts

All nuts are generally full of essential vitamins, minerals and fibre. Recent studies suggest that eating a small handful of nuts four times a week can help reduce heart disease and satisfy food cravings.

Brazil nuts are one of the few good sources of selenium that may help protect against cancer, depression and Alzheimer’s disease.

Source: Daily Mail Online

Burpees
Burpees are used by a variety sports and military people to develop whole body muscular endurance and anaerobic conditioning. To perform a burpee, begin by standing with your feet shoulder width apart and your arms by your sides. Squat down and place your hands on the floor outside of your feet. Jump your feet backwards and adopt the push up position. Perform one push up. Jump your legs back in so that they are under your body. Drive with your legs and leap into the air before landing on the balls of your feet, slightly bending your knees to absorb the shock. Immediately perform another repetition and continue for the desired duration. If you want to perform an easier version of the burpee, you can eliminate the push up and/or the jump.

Power Cleans
The power clean is a simplified version of one of the Olympic weight lifting exercises and develops whole-body explosive strength and coordination. To perform a power clean, stand behind a barbell with your feet shoulder-width apart. Squat down and hold the bar with an over-hand shoulder-width grip, keeping your arms your arms straight. Maintain the natural curves of your spine and look straight ahead. From this position, explosively lift the bar from the floor without pulling with your arms. As the bar reaches hip level, thrust your hips forward and rise up onto your toes and pull on the bar with your arms while keeping your body tall. As the bar passes your chest, dip under it to catch it across the front of your shoulders with your elbows elevated and upper arms parallel to the floor. Pause and then lower the bar to the floor – catching it on your thighs to slow the descent.   

Kettlebell Swings
Performing this exercise will increase your whole body explosive power whilst emphasizing the muscles of your legs and lower back. If you don’t have access to a kettlebell, you can perform swings using a dumbbell. Stand with your feet shoulder-width apart, holding a kettlebell or dumbbell in front of you in both hands. Push your hips back and bend your knees so that your hands are between your legs at just below knee height. Extend your knees and drive your hips forward whilst simultaneously swinging the kettlebell/dumbbell to the front. Swing the weight up to eye level. Control the kettlebell/dumbbell as it descends whilst flexing the hips and knees to return to the start position. Maintain a tight core and neutral spine throughout this exercise and avoid rounding your back. Repeat by maintaining a steady rhythm.

Thrusters
Performed with a barbell, dumbbells or medicine ball, thrusters are an effective exercise for developing power throughout your entire body. Grip the barbell, dumbbells or medicine ball as if you were going to perform a shoulder press–this is your starting position. Push your hips back and lower yourself into front squat position. Your knees should be bent to 90 degrees, your thighs parallel to the floor and your torso upright. Dynamically drive out of the squat position whilst simultaneously extending your elbows and pressing the weight over head. Lower the weight to the shoulders and then drop back down into the front squat to repeat.

High Pulls
High pulls are similar but less technically demanding than the power clean. You can use either a barbell or a rubber exercise band when performing this exercise. Stand with your feet shoulder-width apart and grasp a barbell with a narrower than shoulder-width grip or, alternatively, place a rubber exercise band beneath your feet and hold it in both hands with your arms held straight. Bend at the knees and push your hips back until your hands are level with your knees. Push your hips forward and extend your knees whilst simultaneously pulling with your arms until your hands are under your chin and you are stood upright. Immediately lower your arms and bend your knees to return to the starting position. Repeat for the desired number of repetitions while training to maintain a steady rhythm.

Warm up with 5 to 10 minutes light cardio and stretching

Perform one set of the following starting every 2nd minute – the faster you go, the longer you get to rest…

• 5 Burpees
• 10 Press ups (Push ups)
• 15 Squats
• 20 Mountain climbers – see video

Perform each exercise with good form but as fast as possible with no rest between exercises. On completion of the hill climbers, rest until the next 2 minute mark and repeat. Scale this workout to suit your fitness level by adjusting the reps, rest periods or total number of sets.

Just how much is too much?

Another gym workout, another hour of head scratching as I watch the crazy carrying on of my fellow exercisers…I was watching one particular fellow perform what had to be the longest arm workout in history. He must have done virtually every biceps and triceps exercise known to man in the 60 minutes I was lucky enough to be watching him. I’ve no idea how long he actually trained for but he was there before I was and I left before him so it was definitely over 60 minutes. Anyway, this fellow was obviously following a hardcore advanced bodybuilding routine and determined to add inches to his “gunz” despite the fact he was in no way, shape or form an advanced trainer.

It occurred to me that bodybuilding is probably the only sport where wannabes try to emulate their heroes by copying the training methods of very advanced athletes. Let’s say you are a jogger and you’re training for a local 10km race. Do you try and run 100 miles a week, run twice a day, perform endless mile intervals at race pace and so forth? No. You probably quite sensibly run 3-4 times a week, nice and steady, maybe do a bit of tempo running, some Fartlek and a few hill strides.

So, why is it aspiring bodybuilders–mostly guys– jump right in with split routines, super sets, drop sets, giant sets, pre exhaust, post exhaust and workouts that only the most genetically gifted, heavily supplemented competitive bodybuilder would use. I don’t get it. And, to make matters worse, most of these guys haven’t actually developed much in the way of meaningful muscle mass in the first place. “What’s that exercise for?” I asked one guy. “To peak my biceps” he replied. He had no biceps to peak and never would unless he actually did some real work! 

Part of the problem, I think, is that an hour of arm work is relatively easy. Oh sure, it hurts because of the build up of lactic acid but not the same way a 20 rep set of squats hurts or set after set of chin ups hurt. And, of course, a nice bit of arm pump makes it seem like your arms are bigger almost instantly. It’s a shame that sarcoplasmic hypertrophy is a very short lived phenomenon compared to sarcomere hypertrophy which only comes from hard, intense training and not endless sets of low to moderate intensity lifting.

So– this week’s top tip : If you are an aspiring bodybuilder and want to gain all over size and strength, forget reverse cable preacher curls or whatever exercise is in vogue with the pros at the moment and focus on dead lifts, squats, bench presses, chins, shoulder pressing and rows. A couple of sets of barbell curls and dips at the end of your workout will do no harm but are by no means essential.  Forget the arm specialization stuff until you have actually developed some muscle mass on the rest of your body and remember, the guys in the magazines are a) world champions who have been training for years, b) the cream of the genetic crop, c) heavily supplemented with various ergogenic aids, and d) probably didn’t actually write the workout you are following!

Shuffle the cards, including the jokers, and place them face down. Work your way through the deck one card at a time.

Red cards = squats
Black cards = press ups
Jokers = 300 rope turns wth the jump rope

Face value 1-10 = 1-10 reps e.g. 6 of hearts = 6 squats
Picture cards = 12 reps e.g. king of spades = 12 push ups

The aim of the “game” is to get through the pack as fast as possible. If you need to break your sets up with small rests then go ahead but remember the clock is ticking. Finish all the reps for one card before turning over the next. If you are unlucky and get a run of high cards…bad luck! Remember that each time a high card comes along, that’s one less high rep set you have to do.

We are often told that exercise is good for us. However the phrase “good for us” is a bit vague and considering the effort, motivation and dedication often required to become a regular exerciser, surely being told it’s “good for us” needs to be expanded upon…

In this article, I want to list the benefits of exercise and hopefully, in turn, help raise your motivation levels and make it easier to stay on the straight and narrow road to better health and fitness!

There are many benefits associated with regular exercise and they can be broadly divided into two categories – physical and psychological. Some of these benefits may be a bit of both so I’ve listed them according to my interpretation…

Let’s get physical!

The human body consists of molecules, chemicals, minerals, cells, tissue, organs, bodily systems, muscles, bones, blood and numerous other components – all of which benefit from regular appropriate exercise. Some of the physical benefits of exercise include:

Improved cardiovascular health (cardiovascular referring to the heart and lungs)

Improved cardiovascular fitness

Improved circulation to extremities (no more cold feet!)

Reduced likelihood of developing varicose veins 

Reduced blood pressure

Reduced likelihood of suffering heart attacks and strokes

Lowered resting heart rate

Improved blood lipid profiles

Increased energy expenditure leading to lowered body fat levels

Reduced stress levels/stress management

Lowered risk of developing diabetes and lowered resting blood glucose levels

Lowered incidence of all cause mortality

Improved muscle tone

Increased muscular strength, power and endurance

Greater muscular flexibility

Increased range of movement at major joints

Increased bone density & decreased risk of Osteoporosis

Stronger ligaments and tendons

Improved co-ordination, balance and proprioception

Increase immune system efficiency

Improved posture

Lowered incidence of non-specific back pain

Increased resistance to fatigue

More energy for day to day activities

And don’t forget the brain!

Many people are very surprised to learn that exercise has a very positive effect on our psychological state also. A healthy body and a healthy mind often go hand in hand…

Elevated mood state due to release of exercise induced endorphins

Increase mental focus

Provides a tremendous feeling of satisfaction and achievement

Lowered stress levels

Reduced likelihood of developing depression

Increased self confidence

More positive outlook on life – a “can do” attitude

A healthier attitude towards food

Greater self awareness

That’s not all folks!

And if those reasons weren’t enough, here are a few more often forgotten benefits of being fit, healthy and a regular exerciser:

Exercise provides us with a great opportunity to increase our social circle

Makes us more attractive to the opposite sex

Can help develop both self sufficiency and team work

Gives us more latitude with what we choose to eat

Teaches us to be goal orientated

Improved time management, organization and planning ability

Improved quality and enjoyment of life!

Never too late.

Generally, people are living considerably longer than they used to. This gives the impression that society is now healthier than ever before. Sadly this is not the case. Chronic degenerative diseases plague modern man, as does obesity and other conditions associated with poor nutrition as inactivity. Modern medicine is now so advanced that we can keep people alive longer and control symptoms with medication. However, this long life is often accompanied by poor quality of life, disability and unpleasant side effects from medication. People are living considerably longer than their predecessors but their quality and enjoyment of life is much lower than it could be. Personally, I can’t imagine a worse fate than living a long time but losing quality of life. It’s never too late to begin experiencing the benefits of exercise – the body is a remarkable machine which adapts readily to change and has this capacity long into our twilight years. Improved fitness, strength and health are there fir the taking!

How to use this information?

The next time you find your self tempted to skip a workout, eat junk food or are not sure if you should even begin trying to be more physically active, try this exercise…

Divide a piece of paper into two with a vertical line. This is your “Benefit versus Cost” list. On the left hand side, write the heading “Benefits” and on the right hand side write the heading “Costs”. List as many benefits as you can think of including the ones listed above and any others you can think of. On the other side, make a note of any costs you feel are associated with maintaining a healthy lifestyle. By cost, I don’t just list financial implications, but the cost in terms of time, sacrifices and changed behaviours.

In this exercise, in the majority of cases the benefits will always greatly out weight the costs. Sure, you may have to cut back on pizza night form three times a week to once a month, you might find you need to get up forty five minutes earlier, you might miss having beers with your friends after work but compared to what you’ll be getting in return, the sacrifices you’ll make are really very small indeed!

So, the next time someone says “why do you bother with all that exercise stuff”, reach into your pocket, get your “Benefit versus cost” list out and then reel of all the great things you are getting back in return for your investment.

The ancient Greeks were a clever bunch and had a great many sayings and expressions that are as true today as they were when they were first uttered by Socrates, Hippocrates and the other fathers of modern knowledge.

One of my favourites is this “Make time for exercises, or make time to be ill”.

1. Exercise
You burn more calories while you exercise but your metabolism also stays elevated after exercise. This phenomenon is called EPOC which stands for Post exercise Oxygen Consumption and used to be known as oxygen debt. The harder your exercise session, the more your post workout metabolism will be boosted.

2. Eat Small Meals Regularly
Eating requires energy and eating small frequent meals boosts your metabolism more than eating a single large meal. If you eat six small meals a day your metabolism will be elevated six times a day!

3. Be More Active
Non Exercise Physical Activity (NEPA for short) describes any movements you perform that can’t be classed as exercise. NEPA includes walking for transport, gardening, doing chores and playing with children. All of these activities will elevate your metabolic rate resulting in a greater daily energy expenditure.

4. Consume Protein
All food requires energy for ingestion, digestion, absorption and elimination but protein foods require the most. Protein has a high thermal effect meaning that it raises your metabolic rate more than carbohydrates or fats. Include protein in every meal to maximize your metabolism.

5. Do Cardio Intervals
Standard cardio burns calories and boosts your metabolism but interval training where lactic acid is produced is more effective for raising your post exercise metabolic rate. Lactic acid-the burning feeling you get in your muscles during hard exercise-has to be removed and your body has to increase its use of oxygen-and therefore your metabolic rate-to do this.

6. Consume Caffeine
Caffeinated drinks elevate your metabolism as they are nervous stimulants. Caffeine increases your heart and breathing rate. So long as you aren’t sensitive to caffeine, regular consumption during the day will boost your metabolism but don’t consume caffeinated drinks after 6pm or you may have trouble sleeping.

7. Don’t Watch Too Much TV
Watching TV is a very passive form of entertainment. Because very little energy is required when watching TV your metabolism slows down. To avoid this try more active forms of entertainment like playing board or computer games, reading a book or chatting with friends and family.

8. Lower the Temperature of your Home
If you are cold, your body will keep you warm by increasing the blood flow to your skin. This process involves raising your metabolic rate. You don’t have to be freezing – just lower the temperature slightly below what is comfortable to raise your metabolic rate.

9. Build some Muscle
Muscle needs energy to sustain it so by adding a small amount of muscle to your body you will need more calories on a daily basis. Being slightly more muscular will increase your metabolism 24 hours a day, 7 days a week!

10. Eat Spicy Foods
Hot spices such as chilli will elevate your metabolism and can help you lose weight. Add hot spices to some of your meals on a regular basis but be careful not to use too much otherwise you may give yourself indigestion. Build up your tolerance gradually and only use this method of you really like hot food.

You’ll need an interval timer e.g. Gymboss or got to http://www.speedbagforum.com/timer.html for an online timer programme plus an exercise mat and a jump rope…

Set your timer for 2 minutes of work and one minute recovery

2 minutes – sun salutations
1 minute – continue sun salutations http://www.abc-of-yoga.com/yogapractice/sunsalutation.asp
2 minutes – jump rope
1 minute – squats
2 minutes – jump rope
1 minute – front plank
2 minutes – jump rope
1 minute – press ups (push ups)
2 minutes – jump rope
1 minute – alternating lunges
2 minutes – jump rope
1 minute – dive bomber press ups (see video)
2 minutes – jump rope
1 minute – left side plank
2 minutes – jump rope
1 minute – Power squat/2 lunge combo (jump  feet out, perform 1 squat, jump feet back in, perform 2 lunges)
2 minutes – jump rope
1 minute – 6 beat press ups (lower for a count of 4, hold for 1, push up for 1)
2 minutes – jump rope
1 minute – right side plank

Cool down for 5 minutes by performing some static stretches for your major muscles and you’re done!

Scaling Everest!
We’ve just watched an exerciser walk for 30 minutes on a steeply inclined treadmill-a great workout for the legs and a fine fat burner. However, rather than lean into the hill, drive the legs back, pump the arms and work hard to overcome gravity, this exerciser held on to the treadmill handles with straight arms and leaned back so that they were exactly perpendicular to the treadmill. “Why are you doing that” we asked. “Because the machine says I burn more calories like this” was the reply. Hmmm – clearly something is wrong with this reasoning. Does this mean I can stand next to a fast running treadmill and burn calories just watching? If only! The calorie burning displays on cardio equipment can be very misleading as they don’t take into account how you are performing a particular exercise. Crank up the intensity on a stair stepper and then rest all your weight on your arms so your legs are barely loaded and you’ll be amazed at how easy the exercise becomes. Does the calorie counter reflect this “cheating”? Of course not. As a rule of thumb – if it’s easy, it’s probably not doing you a whole lot of good. Workouts involve work, or should do if you want to see some benefits.

Mobile Phones – the bane of modern society?
Hey you – yes you…the one with the mobile phone glued to your head while you ride that exercise bike. Lost much weight lately? Gotten much fitter? No??? I’m not surprised. If you can chat endlessly on your phone you really can’t be working hard enough. And you, over there by the squat rack, taking 10 minutes between sets to chat to your friends. Getting any stronger? Gaining any muscle size? No??? No wonder when your workout consisted of about 6 sets spread over 90 minutes. Why can’t people go one hour without using their mobile phones? Is it because they are so important they can’t risk being out of touch? Or are they bored and need to keep themselves entertained while they work out? Either way, you won’t achieve whatever benefits you are after if you keep yapping on the phone! Leave your phone in your locker and focus on your workout if you want to see some results from your training. Gym owners – maybe consider implementing a “No Phone” policy, mainly for health and safety reasons but also because the rest of us don’t want to listen to one-sided conversations and to try and encourage some productive exercise performance!