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Month: June 2021

How to Lose Fat With Hill Sprints

June 27, 2021
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No time to get to the gym? No problem. Just head for the hills. One of the best ways to get in shape and lose fat is to do hill sprints. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if your ready for an ass kicking, fat burning, lung bleeding good time please read onward.

Your first job it to scout out a hill in your area. The hill doesn’t have to be too steep. The steeper it is the harder it will be so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means 80-90% intensity. You should be out of breath when you get to the top. There is no lollygagging here or the program will not work.

The Warm-up:

Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below. Once you finish the warm-up below do one sprint at about 50% effort. Rest 1-2 minutes. Do another sprint at 75% effort. Rest 3-4 minutes and begin the workout. 

The Workout:

If you are new to hill sprints or haven/t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.

Set 1: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 2: Immediately Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 3: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 4: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 5: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 6: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Curse me out then lay there and have a conversation with God as you try to catch your breath.

Important notes:

  1. It is imperative that you sprint 80-90 %maximum effort. This is not a fast jog.
  2. As soon as you reach the top immediately begin to walk back to the bottom
  3. As soon as you reach the bottom IMMEDIATELY sprint back up
  4. If you are not able to maintain this pace then take slightly longer rest intervals and/or start with less sets, 3-4 hill sprints for example. 

It is important not to worry about getting all 6 sets but that the intensity is 1000%

Once you reach 6 sets in a workout do the workout again for 6 sets 2-5 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 12 sets.

Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.

The total workout time should only take a maximum of about 30 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.

This workout is really tough, Please be sure to consult your health care professional before starting and/or trying a new workout program. 

To summarize, if you are trying to lose fat, get in better shape or improve your running speed and endurance than hill sprints can help. Give this workout a go and let me know what you think in the comments? Until next time go kick some ass! 

Yours in health.

Kevin

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How to Improve Sleep Part 2-Supplements for Sleep

June 10, 2021
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In part one of this series (How to Improve Sleep Part 1) I wrote about the negative consequences of poor sleep. I also discussed different things you can do to help fall asleep and/or sleep more soundly each night. In this post I will be discussing different natural sleep aids. 

For many people the use of over the counter and prescription sleep aids are the only way they have been able to fall and stay asleep. Although the use of these sleeping medications may be beneficial for short term or sporadic use they can have negative consequences if taken regularly. 

Two major problems with sleep medications are dependence and the fact that sleep medications  do not produce natural sleep. Natural sleep is the sleep your body really needs to recover, repair and regenerate. 

If you are having trouble sleeping, and would like to try possible alternatives to drugs then please keep reading. Some of these natural sleep aids may work for you.

The following is a list of supplements that have been shown and used to help thousands of people fall and stay asleep.

As with all supplements it is important to make sure that you are using a reputable high quality brand. Poor quality supplements are often under dosed, and may contain added fillers and useless or potentially harmful ingredients. They also usually contain the cheapest or least absorbable forms of the active ingredient. Basically, poor quality supplements will most often not work and are a waste of your hard earned money. 

The following list is in a logical order to begin experimenting with. I recommend starting with the first supplement(s) on the list if you have never tried them. Then move onto the next one on the list if it does not work for you.  

One caveat. Insomnia can be a sign of something more dangerous and severe. If you are having trouble sleeping always consult with a medical professional specializing in sleep disturbances.

Supplements for sleep.

Magnesium.  

“Magnesium is involved in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation” among other things. Many people do not consume enough magnesium in their diets and/or are deficient in magnesium. This fact alone is reason enough for most people to consider supplementing with magnesium.                                                                       

The other cool thing about magnesium is that is has a calming/relaxing effect on the body and can help improve sleep.

Three of the best forms of magnesium are magnesium citrate, malate, and bisglycinate. 

Try 200-400 mgs a half hour before bed. Start with a lower dose and work up if needed to avoid stomach upset. Otherwise you might end up sitting on the toilet all night instead of sleeping.

Herbal Teas

Lemon Balm,  Valerian Root and Chamomile are three common herbs that have been used for centuries to reduce anxiety and stress related symptoms as well as promote better sleep. Other common herbs are passion flower, and lavender just to name a few. There are many herbal tea combinations on the market that have helped thousands of people wind down and sleep. Look for reputable brands with good reviews.

Follow the instructions on the specific brand you choose.

Melatonin

Melatonin, is a hormone of the pineal gland, that helps maintain the body’s normal circadian rhythms. Melatonin has been shown to help individuals who have difficulty sleeping or who have altered circadian rhythms because of jet lag, night shift work, and time zone changes. Melatonin has been shown to decrease the amount of time needed to fall asleep, and promoting the ability to stay asleep.  It can also help those suffering from age related decline in melatonin production.

Take 3-5mgs a half hour before bed.

Glycine.

Glycine is an amino acid and inhibitory neurotransmitter that supports relaxation, healthy stress management, and sleep quality and quantity. Other great health benefits include improved cognitive function, cardiovascular, joint and metabolic health. It also enhances detoxification by increasing glutathione production.

Take 3-5 grams a half hour before bed. 

GABA

GABA is the body’s most important inhibitory neurotransmitter. Gaba acts by lowering the activity of neural cells in the brain and central nervous system. By inhibiting neural activity, “GABA facilitates sleep, reduces mental and physical stress, lowers anxiety, and creates a calmness of mood.” 

Most over the counter GABA supplements do not contain a form of GABA that can be readily absorbed so choosing the right form of GABA is key. PHARMAGABA by Thorne Research is a great brand with the research to back it up. 

Take 100-250 mgs. a half hour before bed.

5-HTP and L-theanine

A great supplement combination that I learned about and have used successfully to help me sleep is from my friend, mentor and one of the best functional medicine doctors in the world Dr. Jeffrey Morrison of the Morison Center in NYC .(If you re looking for a phenomenal functional medicine doctor I cannot recommend him highly enough.)

5-Hydroxytryptophan (5-HTP) is an amino acid that your body uses to produce serotonin an important neurotransmitter. The serotonin levels in the body are associated with the regulation of sleep, mood, and appetite. A balanced serotonin level has been shown to support restful sleep, good mood, and decreased sugar cravings.                     

L-Theanine is an amino acid predominantly found in green and black tea.  L-theanine enhances the production of the neurotransmitters dopamine and serotonin, and also appears to play a role in the formation of GABA . As I mentioned above, GABA is a neurotransmitter that helps calm you down and relax the mind and body during times of stress.

Take 200-400mgs. along with 200-400 mgs of 5-HTP a half hour before bed. Start with a lower dose and adjust if needed.

IMPORTANT: 5-HTP should not be taken with any neurological drug that has been prescribed for antidepressant or other cognitive purposes unless cleared by a medical doctor. This is most important for SSRI usage, wherein the combination with 5-HTP is potentially lethal.

Sleep Bundle

Lastly, here is a great combination of three of the supplements recommended above, melatonin, pharmagaba and magnesium. This is a great combination to try if you are not sure where to begin.

To summarize once again using the quote by Dr. Rob Rakowski: “If you are not running on rest you are running on stress”. Constantly high levels of the stress hormones cortisol and adrenaline can have negative adverse effects on your overall health and weight loss. Sleep, along with proper nutrition and daily exercise are the foundations for health and wellness. If poor sleep has been an issue for you I hope this information helps you rest easy. 

Please post below and let me know your thoughts and if you tried any of the recommendations above.

Yours in health,

Kevin

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The Top 5 Exercises for Healthy Shoulders

June 1, 2021
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The shoulder joint is the most mobile joint in the body. Like all things in life there is a give and take. The extra mobility comes at the cost of stability. This is one of the major reasons shoulder injuries are so common. This is also why it is so important to keep the smaller stabilizing muscles of the shoulder healthy and strong.

Unfortunately, most trainees overlook these small muscles in their training programs. This can lead to muscle imbalances, instability and oftentimes injuries. The following program contains 5 great  exercises to help keep your shoulders healthy and strong. They are also great to help rehabilitate shoulder injures or to use post rehab. 

Important Note:

This article is not meant to take the place of proper care by a medical professional. If you are experiencing pain or have a shoulder injury it is important to first have your shoulder evaluated my a medical professional before beginning any treatment or training program. 

The following program should be done twice per week on nonconsecutive days. E.G. Monday and Thursday. The Program can also be done on upper body days. 

  • Perform 2-3 sets of each exercise
  • Perform 10-12 repetitions for each set
  • Us a moderate tempo 3-0-1-0 (3 second eccentric/lowering, 0 seconds pause at bottom, 1 second concentric or raising and 0 seconds pause on top).
  • Rest 60 seconds between sets.
  • Then move on to the second exercise.

If you have never trained the rotator cuff muscles directly it is important to use very light weights to start. E.G.1-5 pounds. Especially if you are recovering form a shoulder injury. 

Side Lying Dumbbell External Rotations

Dumbbell External Rotations With Elbow on Knee

Dumbbell Trap 3 Raise

Band Pull Aparts

Side Lying Dumbbell Supraspinatis Raise

There you have it. Whether you are recovering from a shoulder injury, trying to prevent injury or just improve performance strengthening the rotator cuff is the key. 

Give this work out a try for 8 weeks and see how you feel?

Let me know in the comments. 

Yours in helath.

Kevin

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