by Yavor -

Paul Walker’s Into the Blue Workout and Diet Program

I remember watching the movie The Fast and the Furious and thinking how Paul Walker looked like a skinny geek in it. It was especially striking when he was on screen together with big guy Vin Diesel.

So, it was a big surprise to see him so well built in the movie Into the Blue. I think that he now has a physique that looks just right. He is not too big, but definitely has a decent amount of muscle.

Plus he’s super lean and that accentuates his proportions. In fact, I think his transformation is comparable to what Edward Norton did for American History X. But let’s get back to Paul…

How Paul Walker Build His Muscles Mass

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by Yavor -

Progressive Overload – How to Give Your Body an Extreme Makeover

The gradual increase of the difficulty of your training (progressive overload), is the only guaranteed method to increase your fitness. This works whether your goal is to get stronger, get bigger, get more endurance, etc. Your body changes because it adapts to the changing levels of stress.

Every change or shock in the environment is perceived as stress and the body tries to adapt to it. If the stress is too small, it won’t cause a disturbance and no adaptation will occur. If the stress is too big, you simply die.

Small Increments Work Best

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by Yavor -

Skipping Workouts – Why It Sucks to Miss Scheduled Training Sessions

Skipping workouts – we have all done it, whether from lack of planning or due to an unexpected circumstance.

Here are four reasons why I think we should avoid doing it or at least minimize it as much as possible.

Skipping Workouts Establishes Bad Habits.

Just imagine how much more consistent you would be if you didn’t have the habit of missing training sessions for petty reasons. The more you miss sessions, the more you reinforce that same bad habit.

It takes around 3 weeks to form a new habit. Make the decision to be consistent for 21 days and this will pay off later when you will automatically decide to stick to your plan because of the new habit.

Missing Training Sessions Delays Your Progress

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by Yavor -

How to Military Press Correctly For Wide Shoulders and a Strong Upperbody

How to military press correctly. The secret is to use your whole body. Just like in the hollow position, you have to tuck your pelvis forward and squeeze your glutes hard. The harder you can squeeze, the more force you can use from the ground, through your statically flexed quads, through the glutes and up towards the upper body and the bar itself.

When your whole body is rock solid from flexing, no force dissipates and you are instantly stronger, without gaining an ounce of muscle.

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by Yavor -

Core Training – Discover the Hollow Position and the Main Function of the Abs – Stabilization of the Core

Can’t go wrong with a picture of a girl with a sexy body. Anybody disagree? Didn’t think so lol.

In Part 1 of the Core Training Series I discussed the Arch Position – a way to get a strong and healthy lower back. Today it’s six pack time. But I’m getting ahead of myself. Let me tell you what happened today.

Met up with a buddy of mine for a quick talk at a bar. He happened to be friends with the bartender there. We started talking and I found out the bartender was also a model.

He said he was training his abs thoroughly with various exercises and was quite content with their development. He also mentioned however that he was complaining of lower back pain. Said his lower back muscles were failing him.

He Was Clueless

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by Yavor -

Craig Ballantyne On Fat Loss, Home Workouts, Diet Vs. Exercise, And The Mindset of Success

I asked Craig Ballantyne to share a few things about him self and how he came across the methodology behind Turbulence Training? Enter Craig:

craig ballantyne

Like most folks in the fitness industry, I played a lot of sports when I was younger. That led to weight training. From there, I realized I wanted to be a strength coach in professional sports.

I went to school for Kinesiology, which then led to a Master’s Degree in Exercise Physiology. Along the way I studied what made a good NHL Strength Coach (they had Master’s Degrees and were Certified Strength And Conditioning Specialists – CSCS).

I also started training athletes, along with men and women for fat loss. Then I started working with Men’s Health in 2000. And I invented Turbulence Training in 1999, and finally put it online in 2001.

The First Turbulence Training Workout

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by Yavor -

Jason Statham and Amy Smart in Crank – Double Workout Inspiration To Train Like Your Life Depends On It

Christmas is coming. I’m slacking and enjoying it. So there goes another non-training goof off post. Can’t wait to have some of those delicious Christmas cookies tonight by the way.

So Jason Statham has been one of my favorite actors ever since I saw Transporter. He seems to play almost the same type of character in all of his movies – an ass kicking driver/hitman/former spec ops guy. I don’t mind it all lol. Speaking of Transporter, can’t wait for the third installment.

jason-statham

I Saw Another Cool Movie Last Night

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by Yavor -

Mark Dacascos in Instinct to Kill – B-Movie Cheesy Goodness and Workout Inspiration

Oh man, I’m so excited. I love martial arts movies and I think I just found my new favorite martial arts actor. I decided I was in the mood for a cheesy B-Movie style action flick.

I got this movie called Instinct to Kill with Mark Dacascos. Cheesy title, cheesy cover shot, cheesy synopsis. But it promised to deliver what every good guy’s movie should deliver.

Guy’s Movie Checklist

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by Yavor -

Training Recovery – Here’s Why You Should Go Easy With Your Training Every 3 Weeks

Training hard for 3 to 4 weeks and then resting or backing off on the volume has been around forever. Legendary bodybuilding trainer Vince Gironda supported it. As did the Eastern Bloc trainers. It simply allows you to attack your goals fresh.

Resting will release the accumulated fatigue throughout your whole body. Hard training is a cumulative stress on your whole body.

Not only the muscles, but also the joints, ligaments, bones and probably most importantly organs and glands get fatigued. Once they are rested your progress will be better.

Relax Mentally and Physically

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Relative Strength Advantage – What Is Fitness?

A lot of confusion seems to exist on the web regarding what being fit means. Is it being as big as possible? Being able to tow trucks or run endlessly? Here is my stance. I believe being fit is pretty much being in shape at around your high school weight, unless you were really skinny or obese in those days.

Being fit means looking good year round. No bulking in the winter and cutting for the summer. You should look good naked all the time.

Being beach ready fit, you are going to feel awesome and your loved one will appreciate it. To look good, you need to have low levels of body fat and high levels of strength for your body weight.

Relative Strength Advantage

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Fat Loss Mistakes – 7 Ways People Mess Things Up and How You Can Avoid Sabotaging Your Fat Loss Progress

The number one way to look better is to lose your excess body fat. Many people struggle to do this because they make the same mistakes time and time again. They look for a magic solution, for a magic pill, to give them that edge. The truth is that there is no snap-your-fingers solution to this. Move more and eat less – simple as that.

Mistake #1 – Eating too much.

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Fat Loss and the Holidays – How to Survive

I love home made Christmas cookies almost as much as I love Christmas itself. It just wouldn’t be the same without them. Live a little and enjoy your holidays. You’ve only got so many of them.

If you are trying to improve your body and lose body fat, the holiday season can be a hard part of the year.

You can try to stay on track or at least attempt to minimize the so-called damages. I say – why not enjoy the holidays themselves, family dinners and all, and still progress on your goals. Here is how to do it.

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by Yavor -

Bench Press More – Give Me 12 Days And I Will Make You Stronger

Have you ever noticed how when you first join a gym it is easy to get stronger, add weight and do more reps on each subsequent workout? But a few weeks or a few months later, your progress comes to a halt. You keep pushing the same amount of weight and keep struggling at the same number of repetitions.

This is what I experienced when I first became serious about working out 8 years ago. I wouldn’t miss workouts and yet I seemed to be stuck. In fact, I keep seeing the guys at the gym struggling to change their bodies OR get stronger.

Truth is, I see this at most of the gyms I visit when I have to workout somewhere else. The cost of all this is not only that people fail to get their dream bodies, you know, the type of physiques that inspired them to start training, but also quit working out altogether.

You Don’t Have to Quit

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