My Abs Workout

This is the abs section from my cardio and Abs day. I do 4 sets of each move with only 30 seconds rest in between each exercise see below for the full workout layout.

Hanging leg raises - 4 sets of 10-15 reps (with 10kg dumbell held in feet)
Knee up crunches - 4 sets of 15-20 reps (1 rep counts as 1 up, one left, 1 right)
Ab roll outs - 4 sets of 15 reps (I superset this with the crunches)
Decline sit ups - 4 sets to failure
Decline sit ups with twists - 4 sets to failure (must twist to both sides with each rep)

Fat Storage Different for Everyone

In this video I will discuss fat storage in different age groups, genders and people, why it is stored there and how its not as uniform as you think. The gender difference may be obvious but there is still a huge variance between everyone that you need to discover your own body type and fat storage hot spots on your own body and then use them as a guide to your weight gain/loss journey. 

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Benefits of Exercise for Cancer Patients

It was brought to my attention recently  that exercise can be a great way to not only make the patient feel better about themselves, but also help them psychologically to get over the stress and trouble of this hard time in their life. The article below was written by Melanie Bowen and is not only interesting but opens our eyes to what exercise and fitness can do for people. Check this out!

Exercise for Cancer: A Quality of Life Prescription 
The side effects of cancer and its treatment can greatly impact quality of life issues for many patients. Among the most troubling side effects are fatigue, nausea and loss of functional capacity. Many patients describe these symptoms as debilitating or disabling. Fortunately, most patients have at their disposal a very effective cancer management tool: exercise.

Exercise Importance for Cancer Patients: 
More patients are surviving cancer today than ever before. While each cancer experience is unique, these survivors have all undergone some type of cancer treatment: surgery, radiation therapy, chemotherapy, biotherapy or a combination of treatments. All cancer treatments carry a potential risk of side effects, and some are more serious than others. Fatigue, weakness, pain, nausea, hair loss, depression and functional incapacity are common side effects of cancer treatment. All of these symptoms cause a quality of life decline. According to the University of Maryland Medical Center, exercise has a beneficial effect on many treatment side effects. Doctors usually recommend aerobic activity and resistance training for patients who can handle the physical stress. 

Numerous studies suggest that exercise may cut the risk of some cancer types including breast, colon and prostate cancers. Even people with rare or late-stage cancers, like mesothelioma, can benefit from movement, to the extent that they are able to move and breathe. 

Exercise Programs for Cancer Patients:
 The goals of a cancer fitness program should be well defined and specific to a patient’s needs. For example, will the exercise alleviate cancer symptoms, reduce treatment side effects, strengthen muscles or improve functional capacity? The exercise goals will determine specific interventions to produce a desired outcome.Most exercise programs include three components: aerobic activity, resistance training and flexibility movements. Because each patient’s needs are unique, a one-size-fits all program will not be as effective as a customized program that has been approved by the patient’s doctor or physical therapist. Location and guidance are important factors for cancer patients to consider as well. Will the exercise program be supervised by a physical therapist or fitness trainer, or will it be a home-based program? An evaluation process is also important to determine a patient’s progress. Many patient concerns can be addressed through specific exercises and physical activities. In a world filled with hospital visits, medical treatments, physical pain and emotional exhaustion, exercise is a safe and natural prescription that can greatly improve a patient’s health, outlook and quality of life.

References:
http://www.umm.edu/patiented/articles/what_effects_does_exercise_have_on_other_conditions_000029_8.htm
http://www.mesothelioma.com/mesothelioma/

Supps for beginners

A few people have been asking me what supplements would be best to take if you were just starting of or getting into fitness and bodybuilding and here is my response. It is based mostly on my on personal experience and what I believe. 

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Running Man workout

So today I thought I’d share this hardcore cardio and resistance training routine I have used a few times before, particularly a few years ago whilst preparing for my MMA fights to boost  my endurance, not just in my muscles but also my cardiovascular endurance as well. So lets get to it.

Don’t forget to stretch well and warm up first, this is a whole body workout and is hard on the legs!

Station 1- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 2- Chest, 4 sets of bench press, preferably in a drop set from heavy to light, rep range is to failure so go for it and if your new to the workout don’t worry about needing to take a rest, this only gets harder.

Station 3- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 4- Legs, 4 sets of Squats again in drop set from heavy to light, going to failure and this is hard so you will need a rest between sets especially after running.

Station 5- Treadmill, 3km run at a high pace, aiming to keep the speed above 13/20 on the treadmill. This will be hard after squats.

Station 6- Back, 4 sets of Lat Pull ups to failure, keep your rest times low but make sure you are getting a good squeeze and good rep ranges here in order to boost muscle activation and stimulation. 

This is tough on the legs and will test your fitness but it work well and in a few weeks if you keep it up, even just once a week you will see improvements in your fitness and if you eat clean then you should shed a few pounds of fat as well.

GIVE IT A GO!

Upwards Wood Chopper

This is one of my favourite moves for hitting the obleaks and getting good striations and definition in this area of your core. Its also good because you get the explosive twist out and the a negative rep as you return to the starting position. Try not to use your arms to pull the rope instead keep them locked and twist into each rep and control it back in. Don't worry about weight with this move, its all in the technique and negative reps.

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Woodland Workout

I thought I'd do something different and give you guys a new workout, that requires no kit, no cost and was a lot of fun to shoot. I went to a local wood and blasted out this workout and thought I'd share it with you all today. The main takeaway message from this should be that, even if you cant go to the gym, or cant afford the membership, you can always train, you just need to be creative. The world is your gym, GET OUT THERE AND TRAIN!

Don't forget to subscribe to the youtube channel - kurtyweir1 and like us on facebook and check out the other workout and nutrition videos on the youtube channel or blog. Just follow the links at the side of the page. Thanks