Hey Folks,
Just wanted to let you in on a quick email I got from Leigh Remedios. If you don't know Leigh, he's a UFC, Hook-n-Shoot, and Cage Rage veteran from London, England.
"I don't know Wiggy from Adam but I checked out his site and thought it was really interesting. I've incorporated some of his ideas and they've changed the way I view and train strength and conditioning."
Leigh has been out of the cage for 3 years, but is returning on 20-Sept-08, against Rob Oliver for the Cage Rage LW Title.
To take a look at the workout programs Leigh is a fan of, hop on over to http://www.workingclassfitness.com
Train Hard, Rest Hard, Play Hard-
Wiggy
PS - if you haven't see Leigh fight before, here's a kick-ass highlight video for you:
Monday, July 28, 2008
Thursday, July 24, 2008
Newsletter on Healing Banged-Up Shoulders
Just wanted to let y'all know that I just sent out a new "Working Class Fitness.com Newsletter!"
This edition has two great tips on how to take care of your banged-up shoulders and get them feeling better in just days.
If you're not currently getting the "Working Class Fitness.com Newsletter", then go ahead and sign up! It won't cost you a cent, and you'll even learn a thing or two!
Just send a blank email to: newsletter@workingclassfitness.com
I'll take care of the rest!
Train Hard, Rest Hard, Play Hard-
Wiggy
PS - click here for workout plans
This edition has two great tips on how to take care of your banged-up shoulders and get them feeling better in just days.
If you're not currently getting the "Working Class Fitness.com Newsletter", then go ahead and sign up! It won't cost you a cent, and you'll even learn a thing or two!
Just send a blank email to: newsletter@workingclassfitness.com
I'll take care of the rest!
Train Hard, Rest Hard, Play Hard-
Wiggy
PS - click here for workout plans
Tuesday, July 22, 2008
Go Take a Hike!!
Take it easy - I'm not trying to tell you off, haha. I'm trying to tell you to actually go for a hike...or at least a long walk.
Walking is about the most basic form of transportation known to man. Aside from crawling and rolling around on the ground, it's about the first real mode of getting from "here" to "there" we ever learn. And unfortunately, it's one we all but abandon as we age.
Either we "don't have time" for walking (we park our car closer to the door, take the elevator, drive down to the corner store, or ride the moving sidewalk at the airport - of which are much quicker than walking), or we don't think it's "intense" enough (which is where running, sprinting, spinning, calisthenics, etc. all come in).
I think we should get back to walking - for a variety of reasons.
1. It Doesn't Take a Toll
By now you know the differences between different types of conditioning (esp if you've been reading my articles - if not, get to http://www.workingclassfitness.com/articles.shtml and study up). You know that for cardiovascular conditioning, you can go hard or go long, but you can't go both. Most of the cardiovascular conditioning I recommend is of the short, intense, interval variety.
While interval conditioning is highly beneficial, it also can be kinda tough on the body. Being an intense exercise, it can take a toll on the joints, and work muscles as hard as any weight training workout.
It can also take quite a toll on your CNS (Central Nervous System). This won't cause physical fatigue, per se, but rather mental fatigue. This is the kind of fatigue that can lead to overtraining pretty quickly if you're not careful.
Walking, on the other hand, is easy on the body (unlike interval's high-impact style, walking's impact is very low). You're not gonna hear about somebody having sore knees, ankles, hips, etc. from walking (unless they're seriously overweight and out of shape, but that's another story).
And because walking isn't that intense, it's also very easy on the CNS. You'd have to try pretty hard to overtrain or burn yourself out by walking. Ever have a day that you just didn't feel like going balls out? You'd have to be pretty lazy to have a day that you didn't feel like going for a walk.
The great thing about walking is that you can add it to your current activity level (even if you're already pretty active), and don't really have to worry about it affecting your other workouts/activities.
2. It's Good For Recovery and Heart Health
In addition to the points above, walking can get the blood flowing through the body. This will facilitate recovery from your more intense training sessions. It's also a great form of cardiovascular activity to keep your heart healthy. Studies have proven this a bunch of times - go google it.
3. It'll Help Burn Off a Few Pounds
Walking at a decent, brisk pace can actually help you burn calories. Did you know that the average 200 lbs. man, walking at roughly 4 mph (that's a brisk walk a little faster than average) could put on a 20 lbs. weight vest and burn roughly 250 calories in 30 mins? Sure, it's not a crazy amount, but it's 250 calories you hadn't burned before, right? And it sure beats sitting on your ass in front of the TV for an extra 30 mins. Walking up hills, going at a little faster pace, or walking over rougher terrain (say in the woods) ups the calorie usage quick.
4. It's Good For the Mind
I like walking because it gives me a chance to think. I use my walks as a time to contemplate my next business decision, upcoming articles/products/workouts, think about my family, pray and meditate...all things we don't do when we're "plugged in" to normal life. I can feel like crap, and be unsure of what to do in a situation, yet after a good, vigorous 3-4 mile walk, will end up back at the house refreshed, recharged, and will know exactly which direction I want to go in.
If you can take a spouse, loved one, child, good buddy, etc. with you, it can also be a good time to just talk and spend time with somebody that means something to you.
Go for a walk now and then - I guarantee you'll feel better when you're done.
For more tips like this, workout plans that will help you achieve physical domination over your life, be sure to check out http://www.workingclassfitness.com
Train Hard, Rest Hard, Play Hard-
Wiggy
Walking is about the most basic form of transportation known to man. Aside from crawling and rolling around on the ground, it's about the first real mode of getting from "here" to "there" we ever learn. And unfortunately, it's one we all but abandon as we age.
Either we "don't have time" for walking (we park our car closer to the door, take the elevator, drive down to the corner store, or ride the moving sidewalk at the airport - of which are much quicker than walking), or we don't think it's "intense" enough (which is where running, sprinting, spinning, calisthenics, etc. all come in).
I think we should get back to walking - for a variety of reasons.
1. It Doesn't Take a Toll
By now you know the differences between different types of conditioning (esp if you've been reading my articles - if not, get to http://www.workingclassfitness.com/articles.shtml and study up). You know that for cardiovascular conditioning, you can go hard or go long, but you can't go both. Most of the cardiovascular conditioning I recommend is of the short, intense, interval variety.
While interval conditioning is highly beneficial, it also can be kinda tough on the body. Being an intense exercise, it can take a toll on the joints, and work muscles as hard as any weight training workout.
It can also take quite a toll on your CNS (Central Nervous System). This won't cause physical fatigue, per se, but rather mental fatigue. This is the kind of fatigue that can lead to overtraining pretty quickly if you're not careful.
Walking, on the other hand, is easy on the body (unlike interval's high-impact style, walking's impact is very low). You're not gonna hear about somebody having sore knees, ankles, hips, etc. from walking (unless they're seriously overweight and out of shape, but that's another story).
And because walking isn't that intense, it's also very easy on the CNS. You'd have to try pretty hard to overtrain or burn yourself out by walking. Ever have a day that you just didn't feel like going balls out? You'd have to be pretty lazy to have a day that you didn't feel like going for a walk.
The great thing about walking is that you can add it to your current activity level (even if you're already pretty active), and don't really have to worry about it affecting your other workouts/activities.
2. It's Good For Recovery and Heart Health
In addition to the points above, walking can get the blood flowing through the body. This will facilitate recovery from your more intense training sessions. It's also a great form of cardiovascular activity to keep your heart healthy. Studies have proven this a bunch of times - go google it.
3. It'll Help Burn Off a Few Pounds
Walking at a decent, brisk pace can actually help you burn calories. Did you know that the average 200 lbs. man, walking at roughly 4 mph (that's a brisk walk a little faster than average) could put on a 20 lbs. weight vest and burn roughly 250 calories in 30 mins? Sure, it's not a crazy amount, but it's 250 calories you hadn't burned before, right? And it sure beats sitting on your ass in front of the TV for an extra 30 mins. Walking up hills, going at a little faster pace, or walking over rougher terrain (say in the woods) ups the calorie usage quick.
4. It's Good For the Mind
I like walking because it gives me a chance to think. I use my walks as a time to contemplate my next business decision, upcoming articles/products/workouts, think about my family, pray and meditate...all things we don't do when we're "plugged in" to normal life. I can feel like crap, and be unsure of what to do in a situation, yet after a good, vigorous 3-4 mile walk, will end up back at the house refreshed, recharged, and will know exactly which direction I want to go in.
If you can take a spouse, loved one, child, good buddy, etc. with you, it can also be a good time to just talk and spend time with somebody that means something to you.
Go for a walk now and then - I guarantee you'll feel better when you're done.
For more tips like this, workout plans that will help you achieve physical domination over your life, be sure to check out http://www.workingclassfitness.com
Train Hard, Rest Hard, Play Hard-
Wiggy
Tuesday, July 15, 2008
Hard Work + Great Programming = AWESOME Success
I keep saying that the best workout programs in the world won't do you any good, if you don't put the work in to actually do them. I got more "real-world" proof of this in my inbox:
"Matt, I’m an ex Football player turned Motocrosser. I have been working out since 1990 and have done the same old thing for ever. I purchased your program and am very impressed. I’m currently on program 3 week 7 and haven’t missed a day. I love this thing. I love the variety of exercises and they way it is put together. I have seen about a 10-15 lb drop in my weight and have lost about 4” in my waist. Oh ya I’m a hell of a lot stronger now. In 2 weeks I was dead lifting about 50 lb over my max when playing college ball. The best part is the guys at the gym just get tired watching me work out. The dirt bike is just a warm up now. I just don’t get tired.
I have been a huge fan of MMA for a while and this is how I discovered your program. My brother and I have even considered going into jits. I want to test this out and see how fun it can be to throw dudes around. I just wanted to thank you for such a great tool. It truly has changed my body and my focus on physical fitness. I look forward to the pain to come in the following programs. I do have to say that I love the tire. It just feels great to get a workout and pull 2-3 of the neighborhood kids around at the same time.
Thanks again Matt
Aaron"
See the part in bold? That kind of commitment, when coupled with a kick-ass program, is GUARANTEED to get results.
Think you can put in the same effort Aaron does? Then hop on the bandwagon and get with the best workout plans you can get, and start getting the amazing benefits for yourself.
Wiggy
"Matt, I’m an ex Football player turned Motocrosser. I have been working out since 1990 and have done the same old thing for ever. I purchased your program and am very impressed. I’m currently on program 3 week 7 and haven’t missed a day. I love this thing. I love the variety of exercises and they way it is put together. I have seen about a 10-15 lb drop in my weight and have lost about 4” in my waist. Oh ya I’m a hell of a lot stronger now. In 2 weeks I was dead lifting about 50 lb over my max when playing college ball. The best part is the guys at the gym just get tired watching me work out. The dirt bike is just a warm up now. I just don’t get tired.
I have been a huge fan of MMA for a while and this is how I discovered your program. My brother and I have even considered going into jits. I want to test this out and see how fun it can be to throw dudes around. I just wanted to thank you for such a great tool. It truly has changed my body and my focus on physical fitness. I look forward to the pain to come in the following programs. I do have to say that I love the tire. It just feels great to get a workout and pull 2-3 of the neighborhood kids around at the same time.
Thanks again Matt
Aaron"
See the part in bold? That kind of commitment, when coupled with a kick-ass program, is GUARANTEED to get results.
Think you can put in the same effort Aaron does? Then hop on the bandwagon and get with the best workout plans you can get, and start getting the amazing benefits for yourself.
Wiggy
Monday, July 07, 2008
Why Muscle is Necessary When Losing Weight
I recently got an email from a reader that was thinking of picking up my "Working Class Fitness - The Programs". He liked my ideas on "mastering bodyweight" (check this article for some ideas on this), but wasn't sure that all the strength training was necessary.
He said:
"I like the idea of being able to master my bodyweight, but wouldn't just losing weight (esp fat) and getting your bodyweight as low as possible be the easiest way to do this? Couldn't I do this with just cardio conditioning?"
You could lose a lot of weight by just adjusting diet and doing cardiovascular activity (be it of the LSD, HIIT, MFD, or Density Conditioning variety (see this article for a quick rundown on these methods). But you still wouldn't have any muscle.
I don't want to use the whole "sprinter vs. distance runner" story here, b/c it's been done a bunch of times already. But look at most long distance runners - most have little muscle tone, aren't strong, and are "skinny fat" (i.e. - their skinny and weigh little, but many still have guts).
Why would you not want to be strong? Powerful? Explosive? For the most part, just plain cardiovascular activity won't get you that way...esp not over you entire body. Now, you could do Density Conditioning running hills, and that would get your legs in shape, and bodweight circuits could get your upper body in shape, but that wouldn't really be just cardiovascular activity anymore.
Need another reason? When losing weight, building muscle is actually one of the BEST things you can do. Why? Because muscle burns more calories at rest to simply maintain than fat does.
How many more? One pound of fat burns roughly 3-5 calories per day to maintain. One pound of muscle needs roughly 50 calories per day. So, if you could simply replace 10 lbs. of fat with 10 lbs. of lean muscle, you'd burn up roughly an extra 500 calories per day - with no other changes to your bodyweight, schedule, workout programs, or anything else.
Now do you wonder why I have so much strength training in my workout plans?
Wiggy
He said:
"I like the idea of being able to master my bodyweight, but wouldn't just losing weight (esp fat) and getting your bodyweight as low as possible be the easiest way to do this? Couldn't I do this with just cardio conditioning?"
You could lose a lot of weight by just adjusting diet and doing cardiovascular activity (be it of the LSD, HIIT, MFD, or Density Conditioning variety (see this article for a quick rundown on these methods). But you still wouldn't have any muscle.
I don't want to use the whole "sprinter vs. distance runner" story here, b/c it's been done a bunch of times already. But look at most long distance runners - most have little muscle tone, aren't strong, and are "skinny fat" (i.e. - their skinny and weigh little, but many still have guts).
Why would you not want to be strong? Powerful? Explosive? For the most part, just plain cardiovascular activity won't get you that way...esp not over you entire body. Now, you could do Density Conditioning running hills, and that would get your legs in shape, and bodweight circuits could get your upper body in shape, but that wouldn't really be just cardiovascular activity anymore.
Need another reason? When losing weight, building muscle is actually one of the BEST things you can do. Why? Because muscle burns more calories at rest to simply maintain than fat does.
How many more? One pound of fat burns roughly 3-5 calories per day to maintain. One pound of muscle needs roughly 50 calories per day. So, if you could simply replace 10 lbs. of fat with 10 lbs. of lean muscle, you'd burn up roughly an extra 500 calories per day - with no other changes to your bodyweight, schedule, workout programs, or anything else.
Now do you wonder why I have so much strength training in my workout plans?
Wiggy
Wednesday, July 02, 2008
Japanese Govt. *FORCES* Weight Loss?
Take a look at this video over on CNN.com a friend emailed me. It might sound crazy, and I'm not sure we could ever have such a thing happen in the States (it would infringe on too many people's "rights" to be lard-asses and would make people "feel bad" for being fattys), but I can't say it might not be a bad a idea.
I mean, imagine a company (b/c it's scared of govt. fines) enforces guidelines on how big your waist can be, offers exercise breaks at work 2x/day, and tells its employees to use the stairs instead of the elevator?
http://www.cnn.com/video/#/video/health/2008/06/23/kyung.fat.busters.cnn
Let me know what you think.
Wiggy
I mean, imagine a company (b/c it's scared of govt. fines) enforces guidelines on how big your waist can be, offers exercise breaks at work 2x/day, and tells its employees to use the stairs instead of the elevator?
http://www.cnn.com/video/#/video/health/2008/06/23/kyung.fat.busters.cnn
Let me know what you think.
Wiggy
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