FitBuff.com's Total Mind and Body Fitness Blog » Workout Programs

Pole Dancing Exercise: A change of career, perhaps

FitBuff Blogger — Thu, 17 Jun 2010 12:17:49 +0000

Introduction

The teachings and the controversy surrounding the one and only 'sex guru' has always fascinated me. Yes, this is about Osho, a man who has been hailed by many as one of the most original thinkers that the world has seen in the 20th century. On the other hand, his critics labeled him as a 'conman' who borrowed his thoughts from both Western and Eastern philosophy, and therefore nothing that he taught was his own. Oh yes, that's why they say that everything is recycled…

But there's one thing that I really like, and is similar to the objectives of theosophy, and that there is no religion which is the right one while nothing is greater than the truth.

And somehow when I hear religious zealots trying to 'convert' me (and which happens with amazing regularity), I just tune out… because religion, rather than liberating us, has caused more destruction and placed more restrictions on people.

Along the same lines, no exercise can be treated as the only way to get a fit body, and with an increasing number of experts recommending this DVD which offers us a pot-pourri of disciplines, it becomes more and more apparent why one should try different types of exercise to 'spice up your life' once in a while.

Pole Dancing Exercise

When the first two words of the aforementioned subtitle are used in a sentence these days, one almost immediately knows where the subject is heading – strippers, go-go dancers and so on and so forth… yes, subjects of an erotic nature.

But there's another side to pole dancing as depicted by Shaobo Quin as The 'Amazing' Yen in Ocean's Eleven who actually is a Chinese pole artist. And as history has it, some of these tricks performed on the Chinese poles have been incorporated into its 'erotic' version.

Keeping the amazing stuff some of these strippers manage to put out (pun intended) as well as these Chinese pole artists, one might wonder if pole dancing is good exercise to which the answer is a resounding 'yes'.

Benefits of Pole Dancing as an Exercise

Off late, pole dancing as a form of exercise, is popular as ever because of the rigor yet the benefits that it has to offer. Of course, the only implement used in exercise is the pole itself while the body itself is used for resistance while the routines are a combination of movements that have originated from ballet, gymnastics and dancing.

Not only does this form of exercise tone the body (since it is aerobic exercise by design) from top to bottom but it significantly increases muscle definition particularly the arms, buttocks and thighs. Most of all, it's just fun, especially for the ladies… and one can start this exercise at any level of fitness at any age with whatever figure.

And what's more – one workout burns about 400 calories while the routine consists of a slew of spins, climbs, body inverts and static poses along with some floor work and hot filler moves, if one is encouraged to make a career change!

In Closing

Even though pole dancing has originated (and really flourished) in the exotic dancing environment, the thing is that all those dancers are as fit as ever, and that should tell you enough about pole dancing as a form of exercise.

MMA Fitness Training Is A Great Way To Lose Weight

FitBuff Brandon — Thu, 22 Apr 2010 12:43:53 +0000

Mixed Martial Arts is one of the most demanding sports there is. MMA pushes the limits of what the body is capable of, so it's important that the fighter trains correctly in order to have an optimal performance.

This is why fighters use MMA Gear like MMA Training Gloves while doing strenuous workouts that build stamina and allow the physical punishment of the octagon.

This gear helps them get the full experience of the ring while protecting them during the difficult training regime. However, just because the training is difficult doesn't mean that the average person at the gym who's looking to lose weight can't use MMA training to their advantages.

Most MMA fighters do full body workouts that train the body as a whole unit rather than separate muscle stations. Common workouts for fighters can include cardio sprints that warm up the body while building stamina, Burpees that literally work most muscle groups in a fast fluid motion, and even simple exercises like jumping rope or jumping jacks that may seem mild but when done at multiple sets can make a fighter fit, fast, and lean.

This is not to mention the arduous weight lifting and squats that a fighter puts to use. Ultimately, these types of exercises will create the proper mental and physical strength it takes to fight, but even on a much smaller scale for average gym goers it can mean a healthier body.

How to work out and train is important for both the MMA fighter and someone who's looking to lose weight. Getting on the right routine helps the individual work hard and stay on track. This is how a MMA fighter gets ready for the punishment that awaits them but it's also the way for someone to get into better shape.

Have you ever tried MMA fighting, or do you just prefer to watch?

Tony Horton 10 Minute Trainer: Those who do, also teach!

FitBuff Blogger — Tue, 16 Feb 2010 13:10:05 +0000

Introduction
When Henry L. Mencken coined the famous saying, “Those who can — do. Those who can't — teach.” it was obvious that he had no clue of what it takes to be a fitness trainer. Imagine a fitness trainer who is a fat slob. Would you attend his training program or buy any of his fitness DVDs?

Obviously, the answer to that question would be a resounding no.

Now you would find several fraudulent instances on the internet in various fields promising you the world, but doing nothing. However, a few of them do work their magic if you just follow simple instructions, especially in the health and fitness business.

Reasons why workouts do not work for you
Now, some reasons why a particular routine might not work for you would be because:
1. Lack of time
2. Beginner
3. Lack of motivation
4. Inability to keep a routine
5. You do not take fitness seriously

The reasons three, four and five are not in the hands of the trainer but the first two can always be worked with for results.

Of these two, the first reason is the most popular one whereas the second one can prevent folks from making use of that costly gym membership that they paid for. Most people who are self-conscious will not use that membership and hide behind a whole bunch of excuses to go.

So, what does one do in order to stay fit?

If you don’t really have the time or aren’t confident enough to attend a gym, one can always find workouts that do not require two hours of your day, but just about sufficient time that you can afford to spend from your daily routine.

One such routine that comes to mind is the “Tony Horton 10-minute trainer” that has found success among a wide cross-section of people, right from busy dads and moms, movie and rock stars, and virtually professionals of every kind.

The Tony Horton 10-minute trainer
To put it succinctly, Tony Horton is a fitness trainer to the stars. And it’s not just movie stars and musicians, but television stars (of course, there’s a difference!), pro athletes, members of Congress and the list goes on.

Not being much of a fitness person in his early years (and I can so relate to that!), he achieved a transformation when he realized that he would never make it in Hollywood if he did not get into shape. Taking this new direction led him to produce one of the most successful home fitness program called the ‘Power 90 Extreme’, which has reportedly sold over 1.5 million units until now. In 2007, he created the 10-minute Trainer, designed specifically for people who could not find the time.

This super-efficient workout uses the Tony Horton Super Stacking Technique, which tones your muscles in a fast-paced yet fun manner. His approach to exercise not only gives you the results you want in a short period but also gives you a choice between eight different workouts on two DVDs. These different options consist of Total Body, Total Body 2, Lower Body, Upper Body, Abs, Cardio, Core Cardio and Yoga Flex. To ensure that you do get results, the package also comes with a resistance band kit, cardio belt, a customizable workout calendar as well as his tips and techniques to preparing low-calorie meals in less than 10 minutes.

Not only is the price of his DVDs a pittance compared to the exorbitant gym fees that you might have to shell out, it gives you quick results too, provided you follow his instructions (that he gives you) in detail!

Conclusion
Finally, if you are struggling for time these days but want to increase your fitness levels seriously, perhaps it’s time to try Tony Horton’s 10-minutes trainer, and perhaps understand why one has to do before they can teach in the world of fitness.

Boxing Workout

FitBuff Brandon — Wed, 10 Feb 2010 13:51:37 +0000

There's a workout, and then there's a Work Out. And THEN, there's a BOXING WORK OUT. Trust me, there's a reason why boxers are able to spend over a half an hour in a ring exchanging punches and not go into cardiac arrest. It's because these guys and gals have trained their asses off for months before ever stepping foot in that arena, let alone that ring. But, you don't have to be Rocky Balboa to get the benefit
of a boxing workout, which is why I'm highlighting some of the basic boxing moves that you too use to help get you fighting lean.

First of all, be sure to always maintain a proper stance. This means keeping your feet a little more than shoulder width apart, with your dominant foot in the back (in other words, if you're right handed/footed, than you want your right foot in the back and for your left foot to lead). Try your best to stay on the balls on your feet, which will allow you to do all your fancy stutter-stepping footwork (or for now, just keep you balanced). Your hands should be made into fists and kept close to your face. Your elbows need to be tucked closely to your body. From here, you're ready to start dotting some imaginary bad guy's eyes.

There are four basic punches in boxing: the Jab, the Cross, the Hook, and the Uppercut. To keep things easy, we're going to only focus on the Jab and the Cross. To throw the Jab, you need to flick out your lead hand (which should be the hand that is not dominant — again, if you are right handed/footed, that hand/foot is kept toward the rear, whereas the weaker hand/foot leads…which, in this case, is your left). As you extend your arm to throw your Jab, your hand should twist like a corkscrew at the end of the punch. Once you have extended your arm, be sure to immediately bring your arm back, tuck your elbow back into your side and return your fist to the side of your face. To throw a Cross, you take your dominant hand and throw a straight punch with it, twisting at the waist as you do. Again, you want to twist your wrist at the end of the punch, adding more 'snap' to the motion. Once the punch is thrown, bring your arm back right away, tuck your elbow back in, and bring your fist back next to your face.

By combining these two punches, you are doing a 1-2 combination. A lot of times people will throw a few jabs before throwing a cross, which of course
is fine (and very much the case in an actual boxing match). Use this punch combination on a large heavy punching bag (the cylindrical kind that hangs
from the ceiling or stand) while wearing what are known as bag gloves (lightweight boxing gloves that can be purchased at most any sporting goods
store or even Wal-Mart).

Boxing is broken into three-minute rounds with one-minute rests in between each round. In accordance with this design, that is how you will also train.
Three minutes of, say, shadowboxing — using the 1-2 combination I just taught you, followed by a round or two of jumping rope, followed by three or four rounds of hitting the heavy bag, and then finishing off with a few rounds of abdominal work.

Even if you take it slow at first (which I really suggest you do), you'll find that the boxing workout is absolutely exhausting. This is exactly why so many health clubs now offer "cardio-boxing" as a group aerobics class. You'll burn far more calories doing this workout than you will on a stair-stepper or walking on a treadmill, and you'll do so during less time. Intensity is the key. Like I said, there's a workout, and then there's a Workout. And then there's a BOXING WORKOUT. Try this routine and, before long, you'll be wearing a grey track suit and running the stairs of the Philadelphia Museum of Art.

Yoga vs. Pilates: A Comparison

FitBuff Blogger — Sat, 16 Jan 2010 12:13:16 +0000

Max Mueller, a German scholar, in his appreciation for India once quoted: “If I were asked under what sky the human mind has most fully developed some of its choicest gifts, has most deeply pondered on the greatest problems of life, and has found solutions, I should point to India.”

This Indo-German connection in sharing and appreciating each other’s exploits can be traced through the example of Joseph Pilates, who developed the Pilates method from Eastern influences such as Zen Buddhism and ‘hatha yoga’ while also imbibing the idea of aerobics. Although the underlying philosophy between these systems of exercise is evidently similar, there are distinct differences to the Yoga Vs. Pilates argument that are worth discussing.

What’s remarkable about this system is that the motivation to develop it was his childhood experience in being afflicted with rickets, asthma and rheumatic fever. A happy childhood one can hardly call that! And this caused to him to devote his energy and efforts to improving to such as an extent that by the time he was 32 years of age and had moved to England, he was fit enough to take up professional boxing, being a circus-performer, and a self-defense trainer at police schools and Scotland Yard. He remained in this fantastic physical condition until he passed away at the age of 87 in New York. (Look at the picture to the left)

Yet it was during World War I when he was moved to a camp on the Isle of Mann that he began to devote his efforts towards building a system of an integrated, comprehensive system of physical exercise that came to be known as Contrology later on.

One similarity between yoga and Pilates is that they’re founded on principles in esoteric philosophy. Even though, the Pilates method is based on the principles of centering, concentration, control, precision, breath and flow and is very similar to the practice of yoga, its emphasis lies on building strength whereas yoga emphasizes on ‘stretching’. And even though both systems do develop strength and flexibility, the difference lies in the focus mentioned above.

In particular, the Pilates system encourages one to develop a strong core such as a strong back and flat abdominals, whereas Yoga is focused on developing flexibility.

Most experts actually consider these fitness systems to be complimentary to one another due to their similarities, and hence it is advisable to work out using both these methods for both strength and flexibility.

Yet beneath the obvious, observable traits in comparing these two systems of fitness, the Pilates system seems to be a more practical one as his desire was not to shirk from the pleasures of daily life (much like Yoga), but in building a strong body so that one can enjoy these pleasures that life has given you and not fall prey to diseases due to a weak body. It is said that he enjoyed his drinks and cigars [read as ‘hedonism’ by the anally-retentive types] while working out as well. And this is what is known as keeping your life in balance or in check rather than going to extremes either health-wise or in enjoying life’s pleasures. And this to me is useful, pragmatic and applicable for everyday living in today’s world.

In summary, Yoga and the Pilates System might have their similarities and differences, yet in terms of contribution both of them have made an impact on people across all sections of society, with great results.

Hot Bikram Yoga

FitBuff Blogger — Thu, 07 Jan 2010 12:15:37 +0000

Bikram Chowdhury, who is popularly known as the McYoga guy, is the creator of Hot Bikram Yoga which has come under the scrutiny and the criticism of many due to his aggressive steps taken to protect this routine that he has been responsible for putting together.

Like most Bengalis, from the State of West Bengal in India, he comes across as an opinionated, strong-willed, forceful and ego-maniacal personality that you’ll find when you watch or read his interviews with various publications and TV channels off late, thanks to the controversy that has been stirred.

But that is just one part of the story, where people try to judge another’s desire to deal with and protect his life’s work realistically, rather than from a super-spiritual and idealistic point-of-view.

And this is in regards to his 26 asanas that he has copyrighted (while suing people who have used his work illegally to make profits) as a part of his teaching of ‘hatha yoga’, which is just one element of the Yoga Sutras as written by Patanjali around 2nd Century BCE. Incidentally, people don’t like this approach of his because they believe that yoga is free, has existed and been taught that way down through the ages.

Now almost any jackass you meet on the street will also tell you that yoga is good for you, and helps stay in good health through the rigor that is involved in practicing such a discipline.

But there’s more than meets the eye here. Here’s why:

If you have studied esoteric philosophy (Hinduism), you’ll know that there is a distinct connection between one’s mind and the body, and in attaining equilibrium between the two through Yoga, one can attain ‘Moksha’ which is known as ‘liberation’ from the suffering and limitation of worldly existence. And this is where Raja Yoga (what is plainly known as ‘Yoga’ today) has achieved prominence in society today.

Although Bikram Yoga (in terms of the ‘asanas’) is very similar to, and is derived from Raja Yoga, yet to the yoga purists in its present-form, it only serves as a basic function of promoting good health, and does necessarily achieve the final objective of Raja Yoga, that is to achieve perfection in concentration of the mind or otherwise known as ‘dhyana’.

Why Bikram Chowdhury has insisted on copyrighting his life’s work is because the order of these asanas have been arranged in a particular sequence that have a unique positive impact on one’s health which isn’t the case if they are practiced in a different order.

Another important difference is that, this form of yoga is performed in a room with a temperature at 105 degrees Fahrenheit which helps one’s muscles to loosen up, especially for those with arthritis or experiencing stiffness.

Here’s an interesting interview with Bikram Chowdhury taken by CBS News in June 2005, which will give you the entire picture.

Ironically, this aggressive marketing and copyrighting stance wasn’t a part of his strategy when he came to the U.S at first. One of his students (Shirley Maclaine) insisted that he should take money or else people will not value what he teaches. And since then, he has not looked back in terms of franchising his form of yoga.

Judging from the popularity of his franchise which has expanded to about 600-700 centers in all parts of the world, it looks like the people have embraced his form of yoga as it delivers results. Bikram Chowdhury (love him or hate him) is at the forefront of yoga, and will be known as ‘Yoga’s bad boy’ for years to come.

Crossfit Training: Maximum Intensity or Maximum Risk?

FitBuff Blogger — Tue, 12 May 2009 12:21:18 +0000

"I'm doing Fran today."

Crossfit Training

This statement would sound derogatory to any normal, average human being who has never picked up a muscle mag or has ever wondered how the guys in the movie "300" trained. But to a lot of athletes out there "I'm doing Fran today," causes fear, panic, excitement, and nervousness all at the same time. Fran is one of Crossfit's most famous Benchmark workouts. The workout involvs doing 21-15-9 repetitions of 95lbs Thrusters and Pullups in a superset fashion.

Introduction to Crossfit Training

A benchmark workout is a workout that is repeated throughout the Crossfit programming. When a non-crossfitter looks at the main website, all they see is a collection of really high intensity workouts with no structure. Apparently there is a structure to Crossfit programming, however the structure is a closely guarded secret in founder Greg Glassman's mind. Coach Glassman is the "genius" behind this "revolutionary" training program. He loves using the words "efficacy" and "power." In fact, that's all he really talks about.

Every time Coach Glassman speaks, you are either forced to listen carefully at his words, trying to decipher his SAT-ish language, or marvel at how much someone can talk without actually saying anything. Take, for example a passage from an an interview he gave in Girevik Magazine:

"First of all, what is unique about your Crossfit approach to training?

I think we are unique in both the efficacy of our regimen and our methodology. In terms of approach, I don't know of another program utilizing gymnastics skills and drills, Olympic Weightlifting/powerlifting, and multi-mode sprint work. Our hallmark of combining these elements in single workouts may be globally unique – we're still searching.

In terms of efficacy, of course our results are due to our methods – this is true of every program, but more to the point we have spent literally thousands of hours honing our definition of fitness. It is our definition of fitness that has refined our approach, and, in turn, forged our results. For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The October 2002 issue ("What is Fitness?") of our magazine, CrossFit Journal, is an eleven-page manifesto of our view and standards of fitness."

Here's what that means:

Crossfit combines gymnastics, Olympic Weight Lifting, and GPP into a single program.
We spend countless hours defining the term "Fitness."

You can go and read the 11-page "manifesto" of Crossfit, but it'll probably just confuse you more. I know I had to read it at least 5 times to make sense of it. And even then I had a ton of questions. In my quest to simplify my life, Greg Glassman was just throwing random words at me that meant nothing. The purpose of this article to clear up a lot of the "hoopla" surrounding Crossfit, and to give you guys a real taste of what Crossfit really is without all the confusing jargon.

Who is Greg Glassman?

According to Girevik Magazine, Glassman started off as a gymnastic coach in 1974 at a Y.W.C.A gym in Pasadena, California. He went on to train a variety of athletes from various sports, backgrounds, and professions. Coach Glassman soon realized the drawback of traditional body building and endurance athletes when it came to the demands of law enforcement personnel and high intensity athletes. After much experimentation, he found he was able to produce better results with his clients by combining heavy fundamental movements (compound and olympic lifts) with high intensity training (sprints, circuit training).

Out of all the clients and athletes Glassman has worked with, he claims to have a special place for law enforcement and military personnel. It makes sense why this group of athletes would be so keen to make Crossfit a regular part of their training. Crossfit is randomized and challenges a broad spectrum of fitness goals – perfect for law enforcement and military personnel who need to be ready for anything at any time. Crossfit is also extremely popular with Mixed Martial Artists, however, it can be argued that Mixed Martial Artists have been performing Crossfit-esque workouts long before Coach Glassman branded the training style.

So…What is Crossfit Training?

Crossfit isn't as complicated as Crossfiters and Greg Glassman want to make it seem. We can start with the fact that Crossfit effectively combines gymnastics, Olympic lifting, and high intensity training. Let that sink into your mind first before we continue.

Moving on, the goal of Crossfit programming is to be as general as possible. Glassman believes that the needs of athletes and every day citizens are nearly the same. We all require exercise in the following ten aspects of fitness:

Cardiorespiratory Fitness
Stamina
Strength
Flexibility
Speed
Power
Coordination
Accuracy
Balance
Agility

I have yet to figure out how Crossfit helps you with flexibility, coordination, accuracy, and balance. However, I do agree that the other six can be easily accomplished with Crossfit. However, because this is a general approach to all-around fitness, you'll be strong – but not the strongest. You'll be fast – but not the fast. You'll even get bigger and leaner – but you won't be the biggest and leanest. Get my drift? After a certain point, if you really care enough, you need to specialize for your sport.

The most popular question out there is how are the Crossfit workouts created? Well, I'll let Glassman answer that question himself:

"Our view of what fitness is and isn't creates, in effect, a theoretical template that guides the selection of exercises, their rep range, frequency of occurrence, length of workout, etc. Come to know our standards and aims and the rationale behind our workouts' architecture becomes somewhat self-evident. The workouts themselves are a near perfect expression of our vast experience building the world's toughest athletes. This question is great but somewhat like asking Tiger Woods, "How do you do it?"

That being said, the process is without a doubt part art. In fact, the National Strength and Conditioning Association, that august non-profit arbiter of exercise science admits in its Essentials of Strength and Conditioning that exercise programming is still more art than science. At CrossFit we call it the choreography of exertion. Our routines display balance, symmetry, theme, composition, and an aesthetic cultivated over decades of experience – including successes, and failures. The workouts are designed to maximize human physical capacity, period. That being the case, they are universally regarded as being the toughest workouts in every athlete's experience.

Finally, I cannot discount the utility of posting workouts to the site and getting feedback from hundreds of elite athletes around the world. This would prove invaluable to any strength and conditioning coach or program."

I have to agree with Glassman on this one, although he could have said what he said with fewer words. I have lots of articles on my site talking about program design, but I still get questions about program design. There are people who can come up with some challenging and effective programs (like me) and those that struggle with it. This is what separates the trainers from the enthusiasts.

Is Crossfit Training Safe?

I'm going to go to the Crossfit site right now and take a look at the first workout and tell you whether or not I think it's safe:

"Grace"

135 pound Clean and Jerk, 30 reps

This workout is obviously not safe for a complete newbie. It's not even safe for me since I can barely clean and jerk 135 for a single rep. Here is how I would tackle this workout:

Drop the weight to 95lbs and perform 30 Power Clean and Jerks
Work upto 135lbs
Drop the weight again to 95lbs and perform 30 Clean and Jerks
Work up to 135lbs

We just covered the first reason why Crossfit might not be safe: technical exercises performed at high repetitions. Cleans and snatches require near-precision technique. One small mistake can injure you for good.

The second reason why Crossfit might not be safe is the high intensity nature of the workouts. These workouts cause something called rhabdomyolysis (rhabdo). Rhabdo is a condition where the breakdown of muscle fibers result in the release of muscle contents into the blood stream. These contents (myoglobin) can be harmful to the kidneys and may result in kidney damage.

In a recent Crossfit Journal article , five of the first cases of rhabdo were presented. All five patients recovered fully from their condition within a few weeks, and most went right back to Crossfit. These five individuals were active athletes, but relative beginners to Crossfit. Their condition results in too much Crossfit too fast.

Rhabdo can occur with any sort of high intensity program. A mixed martial artists can get rhabdo from his training, and so can a military personnel. However, cases of rhabdo are higher in Crossfit because of the incredibly high intensity nature of Crossfit. If you underestimate it, it'll get you.

Later in this article I will show you how to get started with Crossfit without risking rhabdo.

Is Crossfit Training for Me?

Before we get into how to follow Crossfit safely, I think it's important to determine whether or not Crossfit is for you. Crossfit is for individuals who want to achieve a more well-rounded level of fitness. Here is a problem I've experienced in the past: Each time I tried to get bigger and stronger, I got slower. Once I started working on conditioning, I lost some size and power. I was always trying balance between these two ends of the fitness spectrum.

The solution to these problems is Crossfit. In my opinion, everyone should have a taste of Crossfit. However, after 3-6 months, or however long it takes you to get a real taste for it, you should modify it for your own needs. If your main goal in life is to be the biggest guy in the gym, you can probably use Crossfit to shed some fat real fast or maintain cardiovascular conditioning, however don't deviate to far away from what ever it is that's helping you pack on size.

How to Get Started with Crossfit Training

On the main Crossfit site, they tell you to spend a month getting to know the movements. Start the program, substituting the exercises that you don't know with the exercises that you do know. This is a pretty good approach. I've experimented with Crossfit in the past, and to tell you the truth, it can get really frustrating really fast. If you have the money and time, I suggest going to an affiliate. Crossfit has a list of local affiliates on their website.

I've never been to an affiliate. But I can tell you one thing: if you're not familiar with Cleans, Jerks, Snatches and other complex, high intensity moves – be careful with them. I'm not an expert at these movement, but I was able to learn the "power" versions of these rather quickly. By this I mean power cleans, push press, and power snatches. You can also substitute these movements with a dumbbell or kettlebell. Using a dumbbell or kettlebell is probably safer than trying to heave a huge barbell over your head.

A few more tips to help you get started without risking rhabdo:

Start with a lower frequency than the one recommended (3 on, 1 off). Try three days a week and steadily move up to four or five days a week.
Be prepared to eat. After my first week of Crossfit, my metabolism was on fire. I just kept eating everything in site (this can get dangerous in the long run).
Take longer rest periods than you think. For example, if you're doing Fran, maybe work in a minute rest periods between each set, even if you don't need it. This will help you get used to the idea of moving back and forth between two big, compound movements.
Time and record everything. Without a training journal, you'll never know if you made progress with this program.
Don't be afraid to deviate from the program. People on the board will yell at you, but who cares? I personally don't follow the Crossfit programming because it does not match my needs.

Points of Review

Crossfit is the perfect, well-rounded program designed to boost your level of fitness.
The high intensity nature of Crossfit can be dangerous and be potentially fatal.
You should start slow and steady with Crossfit. Seek out a good coach.
Greg Glassman is hard to understand, but that doesn't mean you should ignore him.

In conclusion, I'd say that Crossfit training is a good addition to your current program. There's a lot to learn from this system. They have one of the best online journals I've seen. For just $25 a year, I'm getting better fitness education than any certification out there. This education is better because it's evidence-based. You can see in front of your eyes. They tell you what it is, and they go and apply it in their workouts. Your job is to take what you learn, and apply it into your own training.

About the Author

Parth Shah is an average joe who’s tired of all the nonsense he sees in mainstream health and fitness media. His thoughts, ideas, and philosophy can be found on his website, ShahTraining.com. (RSS Feed)

Do we have any Crossfitters out there? What do you like and/or dislike about Crossfit training?

How to Jump Rope – 5 Best Exercises

FitBuff Blogger — Thu, 23 Apr 2009 12:20:37 +0000

How to Jump Rope

For such a simple, portable, and lightweight piece of equipment, learning how to jump rope can be surprisingly complex.

Little did you know what a great workout you were getting back in your grade-school days playing "Double Dutch."

If you don't find your friends randomly twirling giant jump ropes as much as they used to, you can get some one-on-one time with your own, while building strength and endurance with these great workouts and exercises.

How to Jump Rope

1. Basic bounce step

With your feet together, simply jump straight up, barely clearing the rope, before landing and repeating. Simple enough, right?

You'll be surprised at how difficult it is to keep this going for any length of time.

Remember to keep your elbows close to your sides and make small circles with your wrists.

Also, stay on the balls of your feet each time you touch and keep your knees slightly soft.

How long can you last?

2. Alternating feet

Keeping the same rope mechanics as described above, this time start standing on one leg, with the other bent behind you at the knee.

With the first swing of the rope, quickly hop off your first foot while alternating them in mid-air, so you land on the opposite foot.

Once you get going, this will look and feel like you are just jogging in place with the rope going under each foot just before it touches the ground.

3. Power double jump

Again, the setup is just like the basic bounce step, but this time you're going to be jumping a lot higher, while the rope swings underneath you TWO times between each jump.

This one will take some practice to get the swing timing down, but this jump rope exercise will make you much more explosive.

4. Slalom/side-to-side

Start with your feet together and try to keep them that way throughout the entire exercise.

Jump slightly higher than you do on a basic bounce step, while also landing just a bit to each side with each jump.

5. Bell jump

This is much like the slalom, but instead of going side-to-side, you're jumping slightly forward and backward with each twirl of the rope.

You can alternate between each jump rope workout above or combine them for an intense circuit.

Now that you know how to jump rope, get out there with "Eye of the Tiger," and get your Rocky on!

Treadmill Interval Workout

FitBuff Blogger — Fri, 17 Apr 2009 12:07:45 +0000

Treadmill Interval Workout

One of the most common pieces of equipment you'll find in any gym is the good 'ol fashioned treadmill. Unfortunately, most people's workouts are just as ol' fashioned as the machine, so it's time you stepped into the 21st century with a much more effective treadmill interval workout.

Depending on your fitness level, you may or may not have noticed that you can adjust the incline of many treadmills, in addition to the speed. You can always use a combination of the two to find just the right balance, but a good rule of thumb is, "You shouldn't be able to flip through any magazine and have a mid-morning conference call if you really want to get any benefit from your workout."

This type of workout is especially useful during cold or rainy days when interval training outside may not be possible.

Treadmill Interval Workout

STEP ONE: Warm up at 3 mph for at least 5 minutes at 1% incline
STEP TWO: Then walk/jog for 5 minutes at 3.5 – 4.5 mph at 1% incline
STEP THREE: Increase the incline to 2% for 1 minute
STEP FOUR: Slow down and power walk for 3 minutes
STEP FIVE: Increase the speed to 5.0-5.5 mph and run for about 1 minute.
STEP SIX: Follow this with a slow jog for 2 minutes at incline 0% at speed of 4.0-5.0 mph
STEP SEVEN: Increase the incline to 2% and speed to 5.0-5.5 mph and run for 2 minute
STEP EIGHT: Reduce the speed to comfortable pace and catch your breath for 1 minute
STEP NINE: Increase the speed to 5mph and run for 5 minutes, if 5mph is not comfortable speed for you that you can’t keep up with then reduce it to a speed that is right for you.
STEP TEN: Cool down decrease the speed to walking pace for 5 minute.

The entire workout will only take 30 minutes, and remember: You can increase or decrease the difficulty and intensity by tweaking the incline and speed settings, depending on your goals and current level.

Do you have another treadmill interval workout you'd like to share with the group?

Excellent Ball Exercise for the Abs

FitBuff Blogger — Fri, 17 Apr 2009 00:05:56 +0000

If you surf the internet, there are a million videos that provide you with one exercise for the abs after another. And apart from the simple ones that don’t require equipment, there are a few that do use equipment which can add value to improving fitness levels and reducing weight.

The first thing that comes to mind is the ‘stability ball’ or what is also known as the ‘Swiss ball,' which can help you lose considerable weight (if done correctly) especially in toning your muscles or even getting firm abs in the comfort of your own home.

Here is the example of an exercise where the simple objective is to transfer the stability ball from your hands to your feet. It’s a simple movement, but you will definitely feel the burn after a few sets.

Exercise for the Abs

Step 1

Start with the ball extended overhead

Step 2

Bring your legs and arms up to meet in the middle

Step 3

Transfer ball to feet and reverse the motion

You can complete the workout one of two ways, or alternate between the two.

First, start out slow and simply complete 2-3 sets of 6-12 reps each. Once you get a feel for the movement, try implementing timed sets, where you crank out as many as you can in 60 seconds, for example, rest for 30-60 seconds, and repeat one or two more times.

As your core stability and strength increase, you will be able to do even more in less time.

Remember to keep your lower back against the floor to protect it, and try and keep your core engaged the whole time for maximum benefit.

What is your favorite exercise for the abs, with or without a stability ball?

FitBuff.com's Total Mind and Body Fitness Blog » Workout Programs

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