Many people consider walking for weight loss as an ineffective form of low-impact exercise for out of shape folks. I was one of those people. I was wrong. In this article I will share my experience using walking to get in shape in the spring of 2011 during a high stress period in my life when all other forms of higher intensity exercise were out of the question.

The reason most think that walking for weight loss isn’t really a good way to get in shpe is that it seems too easy to give results. The activity in itself doesn’t burn a lot of calories if you do it for 10 or 15 minutes 3 times per week.

Why Walking for Weight Loss Works

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I first discovered the l-pull up while working out in my neighborhood in my teens. The father of one of my buddies was cranking out 15-20 reps of this pullup variation where he was sticking his legs in front of him instead of letting them hang loosely.

And let me tell you, the guy was built! He told us stories of doing handstand walks around the block when he was our age. Even now, some 10-15 years later, the guy is still in kick ass shape.

It took me a while to get a hang of these but it was worth it. Various L-position holds, like the ones described in the new Convict Conditioning 2 give your abs a run for their money. In, fact, I think the l-pull up covers probably half of your body’s muscles. Talk about being efficient. Another reason I like these pullups is that you can’t cheat or kip with them. It’s a move that demands total control of your body.

What’s the L-Pull up

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Daniel Craig’s Body Transformation in Casino Royale and Quantum of Solace as James Bond has been quite an inspiration for many guys looking to get fitter. Not to mention that his scene emerging from the water in his first Bond movie resulted in more than a few gasps from the female audience.

“The name’s Bond… James Bond”

Daniel Craig bulked up significantly for his first role. For the second movie, he was a bit leaner, a bit less no-neck. The reason for this was that his Bond was now portraying a more refined version of the agent.

Daniel Craig’s Body Transformation Trainer

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So I was watching the fantastic Batman Begins and got inspired to create new pushup workout; I came up with what I consider the best pushup workout routine. And I’ve tried many, many pushup routines. Hey, if pushups are good enough for Bruce Wayne, they are good enough for me.

They are making a third Batman movie with Christian Bale. I’m stoked. As a side note – if you haven’t seen Batman Begins, please do so. It is even better on my second viewing.

Back to pushups. Why do I consider this routine the best one? It works fast, it is flexible – adapts to your schedule. It avoids overuse injuries. And, you can take it as far as you decide.

The Best Pushup Workout Routine

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Going from skinny to buff can be not only a challenge, but simply an impossible task for many young guys. That’s why when I recently saw the transformation of a young guy who started out pretty skinny and managed to train his way to a respectable physique. I asked him, Vaclav Gregor, to share his story which reminded me of the transformation of Tobey Maguire as Peter Parker in the 2002 Spiderman movie.

Vaclav Gregor: It was May 2007 and after months of thinking about it I finally decided to go to the gym. Or at least check how it all works in there. The first day I had to go with my friend, because I was pretty scared of all the big guys who are going to be there.

The first day was pretty simple, I went there, saw all the scary machines, barbells and dumbbells. However, I was determined to start going to the gym, so I asked what I need in order to start working out and went home. Two days later me and my friend finally went to the gym to have our first workout.

We asked the staff to show us which machines should we use (yes we thought machines are the best way to build muscles, but hell it was our first day), how many reps and sets should we do per each exercise, what body parts to train in each session and how to breath during the lift.

I was used to playing lots of sports, but lifting weights was something completely new to me and the stress that this movement with additional weights had on my body was enormous. My muscles were completely shocked.

I was sore for the next two weeks, just from this single workout session. But that was to be expected, because I was only 15 at that time and like I said I never lifted weights in my life. I was weak, without any natural strength and lacking muscle mass big time.

From Skinny to Buff – the Beginning

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A few years ago I was reading this book called Ultimate Diet Secrets from Dr. Gregory Ellis, a nutritional expert. The book itself is a very detailed explanation of the process of losing fat.

On a side note, smart and cute girls hate it when guys get fat and bulky LOL. No seriously, they hate it. Back to Dr. Ellis: He details energy metabolism at a cellular level and offers a practical way to lose weight with a low carbohydrate diet (under 100g of carbohydrates per day), as well as some energy shortage from eating less and exercising a bit more.

The author had interwoven his personal fitness story in between the dry biochemical background. So anyway, what reminded me of this book was the author’s physical culture journey. There are two types of people who develop a keen interest in the workings of the human body.

The First Kind Are Folks Who Are Natural Athletes

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The barbell lunge is probably one of the most effective and yet most problematic barbell exercises. The benefits of doing exercises for your legs one leg at a time are numerous. You will develop better coordination, get rid of muscle imbalance between your limbs and last but not least become athletic in a very functional manner.

In fact after a good barbell lunge workout, done correctly, you will feel the exercise right in the areas sued for sprinting, jumping and climbing stairs.

The reason for the article however is that I see many people do barbell lunges with severe motion in the knee. This both hinders proper muscular balance of the complete leg musculature and places you at a greater risk of a knee injury.

What is the Barbell Lunge

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Fast muscle growth – is it really possible? If you ask most people who try working out for a few months without actually achieving anything, fast muscle growth is just hype.

If you focus part of your workouts on this kind of training you will experience very fat muscle growth, especially if you haven’t been training in this way before. As strength coach Charles Poliquin likes to say, the best workout is the one you haven’t been doing.

What he means is that we adapt to a certain kind of training so changing something in the workout every few weeks or months ensures continued progress.

Fast Muscle Growth with Cumulative Fatigue?

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The kettlebell swing is quite possibly the easiest and at the same time most effective tool when it comes to training the whole body for multiple fitness qualities at the same time. When done for high volume of reps it makes you sweat and huff and puff thus making you fitter and leaner at the same time. The high rep kettlebell swing burns tons of calories and trains your heart and lungs.

Not only that, the swing is one of the most effective exercises to train your posterior chain – the back of the legs. At the same time, when done with a moderately heavy weight it trains your grip. Of course if you don’t have access to a kettlebell right now you could try using a dumbbell just to feel how taxing this exercise is.

What is the Kettlebell Swing

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The Captain America workout. Chris Evans gained about between 20 lbs of muscle for his role in the movie while at the same time dropping his body fat percentage from 12.5 to 8 percent. Even though the actual physical training is by far the most important thing when it comes to getting more muscle, you really have to eat more in order to weigh more on the scale.

Chris did it by eating skinless chicken, turkey and fish in huge quantities and lots and lots of salad and all sorts of green vegetables.

Chris Evans’ Workout for Captain America

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So what is lat activation and why should you bother with it in your pull up workout? Trying to do pulling movements with the arms instead of the much more powerful back muscles is like driving a car with the emergency break stuck. If you don’t learn to use the lats on chin ups, you will never master them.

However, if you do learn how to feel, contract and use the lats, you will kick ass in the gym when it comes to pull ups or chin ups. Not only that, you will also get a killer v shape back because the lats will grow nice and wide.

How to Start Using the Lats

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I received a question from Mike, a reader of the site regarding a way to make chest muscle exercises effective. Mike’s problem was that he wasn’t feeling his chest work enough. His triceps was taking over and he was concerned if his form was off.

Before going further, here’s what you will miss if you don’t read the article. You won’t find out how to activate your pecs, the chest muscle, when doing trying to build it up with chest muscle exercises. What’s worse, you might hurt your shoulders from doing one of the most famous chest builders incorrectly.

If you read on, you will discover how to build square muscular pecs like the ones of a gladiator. Your chest muscles will be muscular but not bulky as if you had man boobs. The lower and outer part of the pecs will be clearly outlined, standing out in bold relief.

What Are the Best Chest Muscle Exercises

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Olivia Wilde likes to maintain a healthy weight -she’s 110lbs. But for Tron: Legacy she had to go the extra mile and get super fit to be able to wear the hot Tron suit.

No doubt many of you’ve already seen the smash hit Tron and Olivia Wilde’s body hugging outfit that forced her to keep a steady weight during filming so she could fit in the suit.

Questions is – how did Olivia Wilde prepare for the role of sexy warrior Quorra in Tron. The answer is that she worked her ass off. She would be in the gym five or six days each week. Her workout included a mixture of cardio training, lifting weights and also martial arts.

Olivia Wilde’s Weight Training and Cardio Workout

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Some people complain that bench presses are hurting their shoulders. Even more people than that complain that the parallel bar dip, one of the best upper body exercises, is bad for their shoulders.

Well, in this article I will reveal a technique I’ve been using for years to save my shoulders from excess stress when doing bench presses and dips. If you use this method, you will never hurt your shoulders with these movements and you will skyrocket your strength in the weighted dip, the bench press and other upper body pressing movements.

In the photo above Bruce Lee has been kind enough to demonstrate the lat contraction. I think the photo is from Enter the Dragon, possibly his best movie and (still) a very entertaining one at that.

What Is Lat Contraction?

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A muscle up training tutorial has always been something that I couldn’t find online. At least not something that would finally teach me how to do a proper bar muscle up. So finally this summer I got serious about training the muscle-up, among a few other exercises. This article is the result of my experience.

So the question is: why should you bother with the muscle up? Well, it is a complete upper body in itself – the only thing you need is a bar. Getting good at the muscle up will give you an awesome physique. I am convinced that the men with the best upper bodies are the ones that are freaky strong at bar or gymnastic type training.

Besides, mastering this bad boy is plain old fun. Fact is, very few people who workout will come close to doing the muscle up. It’s a shame really.

So What Exactly is the Muscle-Up

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