My "Athlete Of The Week" Interview on ExerciseToronto

I was recently selected as "Athlete of the Week" by www.ExerciseToronto.com ... check out my interview by clicking the link below:

http://www.exercisetoronto.com/2010/04/josh-hewett-toronto/
 

BodyWeight Full Body Workout

This video demonstrates a basic full body workout that you can perform without any machines or free weights. I use various training accessories such as the Jungle Gym Straps, the Power Wheel, a chinup bar, and dip bars.

Here is the workout:

Jump squats

3 supersets with:

Supine Hamstring curls using Power Wheel or Exercise Ball

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Chinups or Pullups

3 supersets with:

Parallel Dips (or bench dips)

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Single Leg Squat (Pistols) or Step Ups

3 supersets with:

Single Leg Deadlifts

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Inverted Rows

3 Supersets with:

Pushup variations

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Pikes using Power Wheel or Exercise Ball

superset with:

Hanging Knee Raises

Try it out and let me know what you think!

Our Trip To The Arnold's Expo

Last month (March, 2010) myself and 7 friends took a trip to the USA to check out the Arnold Expo in Columbus, Ohio.

This was the first time I've been to the "Arnold's", although I've wanted to go for a few years... and it did not disappoint! There was an extremely high level Amateur Strongman competition (with a large numer of competitors from several different countries), bodybuilding contests, women's physique contests, powerlifting, olympic weightlifting, Pro Strongman, martial arts, grip strength, and many, many other events and competitions!

There were also hundreds of booths to explore promoting fitness supplements and equipment, many of which were giving away free samples. Naturally I came home with a huge bag full of booty!

The Expo was very crowded all day every day we were there, but it was great to be surrounded by so much high energy and so many other people living the strength and fitness lifestyle. Sure, some of it seemed a little superficial and somewhat "commercial", but anytime you have strongman, powerlifting, bodybuilding, and weightlifting under the same roof, it's gotta be good!

Overall it was a great trip... I'd definitely consider going again next year.

-JH

Effective BodyWeight Training With the Jungle Gym

As a trainer I’m always looking for ways to improve the quality of the exercise routines for both my clients and myself. I’m also a strong believer in using highly productive, functional exercises, incorporating a lot of bodyweight training, compound movements, and unique training accessories. 

However, when it comes to bodyweight training, many exercises are either too easy or too challenging for many people. So when I first heard about the Jungle Gym straps I was interested.  (Check out my review of this product in the video above).

When many of my clients begin training with me, they are not yet strong enough to perform regular pushups or chinups.  More advanced trainees need a greater challenge than their own bodyweight usually provides. The Jungle Gym exercises can be modified (depending on what angle you are training at) to provide a challenging workout appropriate for fitness enthusiasts at any level.

The Jungle Gym is also an amazing accessory for those who are busy or who travel a lot. You can perform exercises like rowing, strap pushups, and a series of other upper and lower body movements on the road by simply hooking the Jungle Gym up anywhere (on a door, tree limb, or an overhanging bar or beam). The unique “unstable” design challenges you to adapt and stabilize yourself, which also forces you to involve your core muscles. Now anyone can achieve a complete workout on their own, anytime, anywhere.

The Jungle Gym is similar to many other body weight “strap” training systems on the market today (such as the popular TRX), but it sells at a fraction of the price. Overall, the Jungle Gym is an excellent, light weight, convenient training accessory which both my clients and I have been very pleased with.

I now carry this product myself, so if you're interested you can pick one up at Jungle Gym Training.

Stay Fit,

Josh

OVERTRAINING

Guest Post Article By Mike "The Machine" Bruce

I am writing this not only for all the new guys that may just be starting out but also for all you vets out there that have been training for a long time.

I have been training for 20+ years now on all different levels and yet still I go to far at times and don't listen to my body or pay attention to the signs of overtraining.

Yesterday was a prime example: I am a salty dog when it comes to training and I can't just do a wokout and just go easy. I always seem to be going all out at all times. Well I have had a great couple of months and have achieved many personal bests at the training compound. But lately my motivation has somewhat diminished a tad. I have not been sleeping well, my body has been aching in places that I have'nt even worked directly and I have just felt not up to par. I began seeing the fact of the matter is that it is time to take a break.

I know better and should have done just that, but being the stubborn, salty dog that I am I pushed onward yesterday and ended up hurting myself. Nothing big, but I either pulled on one of my lower ribs or tweaked something along that playing field, so now my body made me take the break that I should of taken a while back.

 

 Taking a week off from working out is actually one of the best things you can do to improve yourself. Your body will thank you for the much needed rest. You will not lose any strength or size. When you are at rest is when your body actually builds itself back up from all of your training. After the week off you will probably come back even better than you were before.

Pay close attention to your body and the signs of overtraining:

* sleepnessness,
* lack of motivation,
* strength loss,
* weight loss,
* body aches [not the aches of training]

Don't be afraid to rest for a week and take this time to do things that maybe you have been slacking on such as hobbies you like to do, spend more time with your wife or kids if you have either one of them, don't even think about working out, just relax and eat some good food,cheat a little bit from the norm but don't go overboard.

The body is an amazing gift that god made for us to take care of and belive me if you feed,train and rest the body the right way it will RESPOND many times over, mould it, tweak it to the way you want it to be. What better gift is that but to have total control of yourself?

Best Regards........Mike "The Machine" Bruce
www.mikethemachine.com

The Ultimate Hard-Body Exercises

Here is another guest post: I thought you might appreciate this article excerpt by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer (www.truthaboutabs.com):
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As you may have already discovered, the squat is at the top of the heap (along with deadlifts) as one of the most effective overall exercises for stimulating body composition changes (muscle gain and fat loss). This is because exercises like squats and deadlifts use more muscle groups under a heavy load than almost any other weight bearing exercises known to man. Squats and deadlifts use hundreds of muscles throughout your entire body to move the load and also to stabilize your body while doing the drill.

Hence, these exercises stimulate the greatest hormonal responses (growth hormone, testosterone, etc.) of all exercises.

 
In fact, university research studies have even proven that inclusion of squats into a training program increases upper body development, in addition to lower body development, even though upper body specific joint movements are not performed during the squat. Whether your goal is gaining muscle mass, losing body fat, building a strong and functional body, or improving athletic performance, the basic squat and deadlift (and their variations) are the ultimate solution.

If you don’t believe me that squats and deadlifts are THE basis for a lean and powerful body, then go ahead and join all of the other overweight people pumping away mindlessly for hours on boring cardio equipment.

Squats can be done with barbells, dumbbells, kettlebells, or even just body weight. Squats should only be done with free weights – NEVER with a Smith machine! My program, The Truth About Six Pack Abs contains the full story on why machines are so inferior and even potentially DANGEROUS compared to free weights.

-Mike Geary

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This is why these exercises (along with other primal movements, including rows, chinups, upper body pressing, and lunging) are always included in my programs to some extent. If you are following a program that does not include these exercises, or if you are training primarily using machines, I would seriously consider changing your routine!

I will be making my two most effective programs available this year. I'll post when they are ready to download.

Train smart!

Josh