Guest Post: Wanna Grab a Quickie?! The 2 Minute Workout that Will Kick Your Butt!

This article was written by Sergeant Michael Volkin, a U.S. Army veteran, 5 time author and entrepreneur.

I don’t know about you, but I have too much stuff to do.  Every day I deal with email, Facebook, tweets, work, pets, family, and so on. Finding time to go to the gym is getting harder and harder each day. Well, have no fear. I have assembled for you a workout you can do anywhere called the 2 Minute Workout that only takes, you guessed it, 2 minutes! This workout will get your blood pumping, increase your energy level, burn some calories and strengthen muscles.  Not a bad way to spend 2 minutes!

Perform each of the below exercises, in order, for 30 seconds each.

Sky Kicks

Sit on the floor with your hands pointed toward your toes. Push up until your arms are straight. This is the starting position. Alternately kick your feet up and down.

Quick video of Mike doing Sky Kicks

Quad Hop

Get on your toes and place your palms on the floor facing each other. Keep your back parallel to the floor. Push up off the floor.

Quick video of Mike doing Quad Hops

 Chest Taps

Assume the push-up position.  Lower your body until your arms are perpendicular to the floor, then explode upward tapping your chest.

Quick video of Mike doing Chest Taps

Switch Backs

Put your hands and one foot on the ground aligned with each other. Put one leg back and bend your knees.  Keeping your hands on the ground, jump and switch legs. Each jump equals one rep.

Quick video of Mike doing Switch Backs

For more bodyweight exercises check out my invention Strength Stack 52 fitness cards, a unique way to transform bodyweight exercises into a fun and competitive workout.

Guest post: The Co-Worker Drop – The Ultimate Office Workout

If you are like most people, you spend most of your days sitting in a cubicle or office with your only exercise being a trip to the bathroom.  This constant sitting literally takes years off your life.  Even though the gym may be only a couple miles away, it seems like a hundred miles while stuck in the office.  Don’t worry, I have invented the perfect solution, I call this workout the Co-Worker Drop. All you need are some co-workers to play along. 

If you have the Strength Stack 52 fitness cards, you can just follow the card games instructions here. 

Goal: To get the most points by catching other players using drop words.

Instruction: Determine who will be playing the game. The more players involved, the more interesting the game gets.  One person must be the lead player. The lead player organizes the emails and tally’s the points.  A formal meeting is not necessary but an email must go out to all players informing them of the drop word. A drop word is determined by each player and can be anything from “keyboard” to “meeting” or even “action item”.  Very common words like “of”, “and”, and “is” are not allowed.  Once each player has selected their drop word, they email their word to the leader along with a bodyweight exercise (i.e. push-up, squat, wall sit, etc.). The leader then sends an email to all players informing every one of the drop words, exercises associated with that word, and rep count for each exercise.  Once the email is sent the game begins and doesn’t end until the end of the workday (or a time determined by the leader).

For the remainder of the day, whenever any player witnesses verbally or in writing any other player saying any of the drop words, the violator must perform that exercise. One important rule is the player witnessing the violation must inform the violator within 10 seconds. You cannot go up to the violator 3 hours later and say you remember him/her using a drop word earlier. Whenever a player uses your drop word, you get 3 points.  Whenever a player uses someone else’s drop word, you get 1 point.  Please note, you must physically hear a player using your drop word in order to get 3 points.

As a variation, you could have all the players determine drop words for people not playing. Then, whenever a non-player uses a drop word, all the players must do an exercise.

There are dozens of variations to this game, just get creative! By performing random exercises throughout the day you are actually increasing your metabolic rate.  You will find you are more attentive at work and the work day will go by much faster. Give it a try!

This article was written by Sergeant Michael Volkin, best-selling author and inventor of Strength Stack 52 exercise playing cards, a unique way to transform bodyweight exercises into a fun and competitive workout.

Guest Post: The Hidden Ab Muscle That Will Get You a Six Pack!

This guest post was written by Sergeant Michael Volkin, inventor of the fitness workout cards: Strength Stack 52.

As a military fitness trainer and inventor of the Strength Stack 52 fitness workout cards, you might think I am a big advocate of sit-ups.  Actually, I despise sit-ups and rarely ever do them, but many people ask how I maintain my 6-pack abs at the age of 36 without being on a diet. Well today, I will tell you my secret.

There is a muscle called the Transverse Abdominus that acts as a stabilizer to the middle part of your body, located right behind your abdominal muscles.  If you’re not familiar with this muscle, sign up for the military, your drill sergeants will be very aware of how to make it sore.  Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong.  In order to obtain 6 pack abs, this muscle must be strong.

I have to admit, I was doing sit ups for most of my adult life, but when I reached 30 I realized that my ab muscles were getting harder to see. No matter what I ate (or didn’t eat) and no matter how many stomach exercises I did, my abdominal muscles kept slowly disappearing. Then, I did some research on the anatomy of the stomach muscles and found the Transverse Abdominus.  Ever since then, I am happy to say my stomach muscles are more prevalent than ever before. Not only that, my posture is better.  Why? The Transverse Abdominus is connected to your back, ribs and pelvis.  In essence, it is the ultimate stabilizing muscle for your entire mid-section.  There is a catch though; it’s a difficult muscle to strengthen.

After doing a thorough internet search, I found many techniques and exercises for strengthening the Transverse Abdominus.  However, only a few of these exercises placed primary emphasis on the Transverse Abdominus which allowed me to give a quality 6 pack shape to my abdominal muscles.   Here are the exercises that I found work the best:

The Focused Crunch – Do not mistake this exercise for an abdominal crunch.

• Put your back on the floor with your knees bent and your feet should be firmly on the floor
• Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen
• Begin by drawing your lower abdomen down towards the floor but do not move your pelvis.  Your chest should rise slightly
• Stop drawing in your stomach as soon as you feel your muscles begin to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead
• Hold this position for 10 to 15 seconds while breathing normally
• If this exercise is new to you, do ten to twelve repetitions increase repetitions as needed, but please be cautious the first time you do these or the next day you will be very sore

Scissor Kicks – A drill sergeants favorite

• Put your back on the floor with your knees bent and your feet should be firmly on the floor
• Place your hands under your buttocks and raise your head off the ground.  If your head is not raised, the exercise loses its effectiveness
• Raise one leg about 12 inches off the ground and slowly lower it back down
• As you lower one leg, raise the other in the same manner
• Start with three sets of ten to twelve repetitions, increase repetitions as needed

The Modified Plank- This is a tough exercise, proceed with caution.

• Start in the push-up position with your palms on the floor and toes on the ground
• Your back should be straight and your feet should be hip-width apart
• Raise one leg as high as you can and then to a push-up.  Switch legs and repeat
• Start with three sets of ten to twelve repetitions, increase repetitions as needed

Those three exercises and a proper diet will get you a defined 6-pack.

Check out the great abs and core challenges on Konkura.com, and add a little friendly competition to your core workouts.

Guest post: The 4 Best Health Tips…Ever!

This article was authored by Sergeant Michael Volkin, best-selling author of military exercise books and inventor of Strength Stack 52 fitness cards.  The views expressed in this article are those of Sergeant Volkin.

In the age of the Obesity Epidemic, thousands of new diet fads coupled with an overload of health and fitness information, there are really only a few key tips you need to keep in mind to stay healthy and fit.  If you Google “best health tips” you will get over 1.3 million results. How is anyone supposed to sort through 1.3 million results?! Even if you do, how will you know which tips are true and which aren’t?  I’ve refined these tips down to only the best of the best.  The tips below are not only true; they are timeless, meaning they will be true for generations.  So if you know nothing about fitness or are an expert trainer, keep these tips in mind to be in top shape.

 

1)      You Are What You Eat – The next time you want to put yourself in a bad mood, go grocery shopping and actually look at the nutrition labels, ingredients and packaging claims on the food you normally buy.  Products are often labeled “natural,” yet have high-fructose corn syrup in them. In fact, natural products can technically have pesticides in them and not even be mentioned on a nutrition label.  This is actually allowed according to the FDA.  I could go on with shocking statements about what is omitted from nutrition labels, but the bottom line is always try and cook your own unprocessed food.  When possible; steam or boil your food.  Your body will thank you in both the short and long term.

 

2)      Stay Hydrated – This is one tip I can’t stress enough.  Many experts recommend drinking eight glasses of water a day.  Although healthy, this is a general guideline that has simply been passed down from generation to generation without any real scientific merit.  The proper consumption of water aids in digestion, absorption, circulation, creation of saliva, transportation of nutrients, maintenance of body temperature and more. When you feel your mouth is a bit dry, it means your body has been craving water for about 20 minutes. To answer the question all you beer lovers are asking right now, yes beer is mostly water but it also contains alcohol, which causes dehydration.  A major—yet hardly ever discussed—advantage to water is the positive affect it can have on dieters.  Those on a diet should be extra vigilant about drinking water. Doing this will reduce your urge to drink calories from other liquids, and it is much easier to drink calories than eat them.  In addition to these benefits, water is also great for energizing muscles, flushing toxins out of your body and keeping your skin looking healthy.

 

3)      Embrace Nano-Sport Periodization – Day after day I see the same people in the gym doing the same exercises over and over and over.  Your body has an amazing ability to adapt, thus reducing the effectiveness of your workouts over time, unless you change your routine often. Nano-sport Periodization is a phrase I coined for my fitness product Strength Stack 52, a deck of bodyweight fitness cards that keeps workouts dynamic and challenging.  Nano-sport Periodization will ensure your workouts are efficient, dynamic and effective.  First, let’s define Nano-sport Periodization:

Nano: Small or mini

Limit your workouts to 30 minutes or less. Many scientific studies claim ¹ high intensity and fast workouts are the most beneficial for a healthy body.

Sport: Playing a game with a challenging component

Have you ever played a sport with friends and realized after a half hour you are dripping with sweat and have burned more calories than you did all week in the gym? That’s because the power of a challenge brings out the best in people.  A challenge stimulates your mind to force your body to another level.  That’s because competition is fun, doesn’t adhere to a routine and stimulates a desire for you to win. It is human nature to be competitive and incorporating competition in your workout will push you harder. 

I cringe when I see people in the gym with workouts printed that have pre-designated rep counts.  Using an arbitrary number to determine the end of the set is not beneficial.  For each set you should be testing your limits, not stopping when you reach a pre-designated number.

Periodization: Dividing exercises into segments of varying intensities

Almost every city in America now has CrossFit gyms, a term that hardly anyone knew existed 10 years ago.  CrossFit focuses on multi-joint and full body exercises, which has proven to be beneficial to your health and an efficient way to get an effective workout.  By working out in a group, as CrossFit enthusiasts do, you are getting out of your comfort zone and varying your workouts either by endurance, strength, time, or a combination of one or more of those.

 

4)      Recovery is Key – Last but not least, let’s discuss recovery.  One of the most common causes of injury to athletes is overtraining. Resting properly allows your body to repair muscles and tissues. Between sets at the gym, rest 30 to 90 seconds, this allows your muscles to recover with the proper oxygen and blood flow needed to repair properly. Workouts with multi-joint movements require more rest than workouts with single joint movements.  If you are sore the day after your workout, you don’t need to take the day off.  The soreness you are experiencing is called DOMS (Delayed Onset Muscle Soreness). DOMS is caused by microscopic tears inside the muscles. First, determine how sore you are.  If your muscles are sore to the touch or if you feel your range of motion is limited then take a day of rest or better yet, stretch your muscles. If you are just lightly sore, then do a light aerobic or weight lifting workout. 

If you are sore before any physical activity, spend 5 to 10 minutes cycling to warm up your muscles and increase blood flow.  Be cautious about lifting weights when you are sore.  Lift weights no more than 30 percent of your one-rep max to prevent exacerbating the soreness and causing injury.

 

1: Further Reading

Anderssen and Stromme. Physical activity and health – recommendations. Tidsskr Nor Laegeforen, 2001; DOI: http://www.ncbi.nlm.nih.gov/pubmed/11875902

Burgomaster et al. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans. The Journal of Physiology, 2005; DOI: http://jap.physiology.org/content/98/6/1985.full

Chmidt et al. Effects of long versus short bout exercise on fitness and weight loss in overweight females. Journal of the American College of Nutrition, 2001: DOI: http://www.ncbi.nlm.nih.gov/pubmed/11601564

Jakicic at al. Prescribing exercise in multiple short bouts versus one continuous bout: effects on adherence, cardiorespiratory fitness, and weight loss in overweight women. International Journal of Obesity and Related Metabolic Disorders, 1995; DOI: http://www.ncbi.nlm.nih.gov/pubmed/8963358

Little et al. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. The Journal of Physiology, 2010; DOI: 10.1113/jphysiol.2009.181743

Talanian et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applies Physiology, 2007: DOI: http://jap.physiology.org/content/102/4/1439.full.pdf

Trapp et al. Metabolic response of trained and untrained women during high-intensity intermittent cycle exercise. American Journal of Physiology, 2007; DOI: http://ajpregu.physiology.org/content/293/6/R2370.short

Stevie Ager wins the Bicep Blast Challenge

Stevie Ager of Skelmersdale (England) beat off competition from Worthster and Holmesy to be crowned the winner of the Bicep Blast Challenge on Konkura.com. The challenge was created and sponsored by IFBB Men’s Physique Pro Ryan Hughes and his ground-breaking fitness company HughesFit. The challenge involved a grueling 150 reps of curls at 30% of the competitor’s body-weight. The 150 reps were broken down to 50 reps using a straight barbell, 50 reps using an EZ barbell and finally 50 reps using ropes. The aim was to complete the 150 reps and 3 exercises as quickly as possible, whilst maintaining good form. Each competitor had to submit video evidence of their attempt, and the general public rated their form.

Winner Stevie and third placed Holmsey showing off their biceps!!

As the winner of the challenge Stevie Ager wins a HughesFIT Swag Tank, Blast Tee and a copy of the ‘Blast Training System’.  Worthster in 2^nd place received a Blast Tee and ‘Blast Training System’ with Holmesy also getting the BTS.

The Team at Konkura.com would like to thank Ryan Hughes for his support in the challenge, and the competitors for their outstanding efforts.

Follow Ryan:
www.facebook.com/MensPhysique
www.Twitter.com/ryanphughes

The Blast Training System:
www.HughesFIT.com/Store

www.HughesFIT.com

Guest Post: Busted! 5 Fitness and Health Tips That May Make You Cry!

Busted! 5 Fitness and Health Tips That May Make You Cry.

This article was authored by Sergeant Michael Volkin, best-selling author of military fitness books and inventor of Strength Stack 52 bodyweight fitness cards.

Myth: The more ab exercises I do, the skinnier my waist will be.

BUSTED: Doing stomach exercises can strengthen your abdominal muscles, but it won’t burn body fat to give you that 6-pack you’re after.  If you want your ab muscles to show, you need to either be naturally skinny or embrace a diet low in carbohydrates and high in proteins with a decent helping of healthy fats and fruits and vegetables.

Myth: My diet includes diet soda, it’s zero calories so it has to be good for me.

BUSTED: According to a recent University of Texas study, drinking just two or more cans a day accelerated waistline expansion by 500%. The artificial sweeteners disrupt the body’s ability to regulate calorie intake. In other words, your body is being tricked into thinking it’s ingesting sugar, so you crave more food and as a result, eat more food than you would have without drinking the soda.

Myth: By working out, I can convert fat into muscle.

BUSTED: You cannot convert fat into muscle as they are completely different.  In fact, when working out it is best to focus on either losing fat or gaining muscle.   In order to gain muscle, you have to eat more calories than you burn and, in order to lose body fat, you must burn more calories than you consume.

Myth: Cardio is more important for fat loss than weight lifting.

BUSTED: You will definitely burn calories completing a cardio workout, but to lose weight your primary concern should be muscle loss.  Muscles make it easier for your body to prevent fat gain.  Your body will burn more calories maintaining muscle than maintaining fat. In other words, the more muscle you build, the more calories your body will burn each day.  The less muscle you have the lower your metabolism.  A great weight loss program should focus on (in this order) your caloric intake, weight training and then cardio.

Myth: Stretching before a workout prevents injury and increased my performance.

BUSTED: I know, you grew up stretching before a workout or sporting event because your coach or parents told you it was beneficial.  You were probably told that stretching prevents injury, when in fact, the opposite is true.  Recent studies show that stretching before a workout will weaken the muscle by up to 30%.  By elongating your muscles before strenuous exercise you actually may be increasing the risk of injury. Instead of stretching before a workout, get your blood flowing through your muscles with some low impact cardio for 5 to 10 minutes.  Stretching after a workout is great and still proves to be beneficial.

With your new found knowledge of health and fitness, grab yourself a deck of my new invention, Strength Stack 52 bodyweight fitness cards.

Sports Round-Up: 15th January 2013

Van Persie beats Suarez in battle of the strikers

Robin Van Persie scored the opener as Manchester United beat Liverpool 2-1 at Old Trafford. The game had been billed as the ‘battle of the strikers’ as in-form Luis Suarez went up against flying Dutchman Robin Van Persie.

Van Persie broke the deadlock in the first half with a fine first-time finish. United dominated the opening exchanges as Liverpool seemed to have no answer to their slick inter-passing play. Vidic added a second, the ball ricocheting off his head after a great leap and header by Frenchman Patrice Evra.

The introduction of new signing Daniel Sturridge sparked Liverpool into life and he pulled a goal back after De Gea’s fine save from Gerrard’s stinging drive fell into his path. Sturridge could have equalised on at least two occasions as Liverpool turned the pressure on late, but United held on to maintain their 7 point lead at the summit of the Premier League. Manchester City and Chelsea kept the pressure on with wins over Arsenal and Stoke respectively.

Kessler to rematch Froch

Great Dane Mikkel Kessler looks set to hand Carl Froch his much desired rematch. Kessler narrowly beat Froch on points back in 2010 in an extremely exciting fight. Brit Froch thought he had done enough to win, and was bitterly disappointed when Kessler was announced the winner. The fight is likely to take place at the O2 Arena around May, with a £4 million purse being share by the two World Class fighters. The winner would set up a potential rematch with unbeaten American Andre Ward.

Mcllroy set to be the highest earner in sport

Irish wonder boy Rory Mcllroy is set to become one of the World’s highest earning sport stars by signing a £150 million 10 year deal with US sports giants Nike.  The young golfer is set to take over from Tiger Woods as the ‘face of golf’ as Nike aim to become the biggest name in golf. Mcllroy’s success on the fairways combined with his squeaky clean image and tennis star girlfriend have led to Nike making their record breaking offer. I wonder how good Rory is at pitching wedge keepy-ups??