Saturday, September 1, 2018

Everything You Need to Know About the Kettlebell

Do you want to lose weight and build muscle while taking it easy on your joints? Looking to improve your speed and performance during Olympic-based lifting movements like the clean and press? Have you ever heard of a kettlebell?

Although it sounds like something you would find inside of a farm, the kettlebell is actually a popular piece of fitness equipment that has hit the main stream within the last 15 years here in the United States. Although it is now a piece of standard equipment in gyms across the country and featured in fitness videos on YouTube, the kettlebell was helping people achieve fitness success long before it reached our shores.

Let’s take a look at everything you need to know about the kettlebell. We’ll discuss its history, how kettlebells can be superior to dumbbells, and the top 5 kettlebell exercises for muscle building, fat burning, and performance enhancement.

Quick History of the Kettlebell
The kettlebell as we would recognize it today was created in Russia. This is something you may already know but what may surprise you is how long ago the kettlebell was invented. According to KettbellsUSA, the Russian kettlebell was invented more than 350 years ago as a counterweight measuring tool. 

If you dig a little deeper, you’ll find there is a debate about when and where the original kettlebell was invented (notice how I said Russian kettlebell above). Some researchers point to Greek culture while others point to Chinese monks. While the shape and size were different, it was the swinging motion of the weight that is the center of focus. 

Regardless of where it originated, we know that the Russians didn’t start using the kettlebell as a fitness tool until the late 1800s. Modern kettlebell lifting became the official national sport in Russia in the 1940s and eventually made their way to the United States.

Although Russian kettlebells have been in the States for decades, it wasn’t until the last 10 to 15 years that kettlebells exploded in popularity. Now, they are a must for any serious Olympic-style lifter. In fact, they are so versatile that anyone can use them and this includes older people or those going through rehabilitation.

Let’s jump into the benefits of the kettlebell for the modern fitness enthusiast.

Benefits of the Kettlebell

Increases Strength
  • The kettlebell is a heavy weight, regardless of its size and shape so obviously, one of the benefits that you’d expect is an increase in strength. This was demonstrated in a study published in the Journal of Strength Conditioning Research but what’s incredible about the kettlebell that the study pointed out is its versatility, which allows for improvements in explosive and overall strength levels. What’s more, the kettlebell gives you more options for strength training exercises than traditional fitness tools such as the barbell. You’re increasing strength but you’re also improving several other variables at the same time, which I point out below. (3)
Build Lean Mass
  • Just like with strength, when you are moving through a resistance training program, you’re bound to increase the amount of lean muscle tissue on your frame. To continue with the point above, the kettlebell allows for a vast number of functional training options. Outside of your basic bench press or squat, the kettlebell is designed for power, speed, and strength. You can use a kettlebell to perform movements that enhance total body function as a whole. This is what makes them a superior fitness tool.
Enhance Aerobic Capacity
  • A study from the American Council on Exercise had subjects performing kettlebell-only workouts for a total of eight weeks. At the conclusion of the study, subjects displayed an obvious improvement in strength and body composition but their aerobic capacity, or endurance, had also skyrocketed. Since kettlebells can be used to perform total body exercises such as the Turkish Get-up, you’re not only challenging your strength but also your endurance levels. It’s not surprising then that subjects in that study showed a vast improvement in aerobic capacity.
Improve Balance
  • Another surprise from the ACE study was how much the balance and coordination of the subjects improve after the eight-week trial. Due to the level of complexity with total body exercises, the entire body must be engaged in order to complete each phase of the movement. Kettlebells directly challenge an individual’s proprioception and the result is an improvement in overall balance.
Boost Complete Core Strength
  • One of the things I love about using kettlebells in my own workouts is how much your entire core is working. I’m not just talking about the front abdominal muscles. Your core is made up of your abdominals, obliques, lower back, and to an extent, hip flexors. Kettlebells challenge your core from every angle, allowing for fast improvements and a decreased risk of injuries related to a weak core or midsection.
Wrist Support
  • Due to its unique design, the kettlebell offers you a means of moving a great deal of weight without worrying about putting too much pressure on the wrists. This is especially important for older people who want to improve their body composition. It’s also helpful for lifters who are recovering from injury.

Kettlebells vs. Dumbbells

After reading the benefits of the kettlebells, you may be wondering why someone couldn’t simply use dumbbells to achieve the same results. Sure, dumbbells can be used in some kettlebell exercises; however, there are distinct differences between these two fitness tools.

Olympic Lifts

Have you ever watched someone perform a kettlebell swing? From the bottom to the top of the movement, your body has to be on point. Your forcing weight from the ground to the air. Your body is fighting to stay balanced as you launch this weight into the air with perform form then bringing it back down with the same energy. Can you imagine doing that movement with anything other than a kettlebell?

Yes, some exercises can definitely be interchanged between kettlebell and dumbbell but the Olympic lifts that require speed, power, and flexibility are not one of them. Kettlebells are designed to be easy to grip while your body moves through ballistic and speed-based exercises.

Variation

Continuing with the point above, outside of Olympic lifting, kettlebells offer more variation for total body exercises. Dumbbells, especially ones that require individual weight plates to be attached and secured, can become problematic and even dangerous. The Turkish Get-Up, for example, is a complicated movement on its own. When adding weight into the equation, you don’t want to have to worry about the fitness tool in your hand. 

Wrist Support

Speaking of tools in hand, the kettlebell may offer greater wrist support than dumbbells during certain exercises. One in particular would be the clean and press. The wrist motion with a dumbbell is too “jerky” and for those with prior complications with wrist mobility, a dumbbell may aggravate old issues. A kettlebell, on the other hand, may allow for smooth transitioning with certain exercises without placing the wrist in a compromising position.

Better Long-Term Investment

Due to the large number of total body exercises that can be safely performed with kettlebells, moving up in weight may not happen as quickly as it would with a dumbbell-based exercise. For example, once you perform a biceps curl with a dumbbell, you may feel the need to increase the weight immediately. When you are performing a total body movement that can only be done with a kettlebell, that need to increase the weight is less likely to be there as it is a total body movement, not an isolation exercise where weight can be upgraded quickly.

In other words, you may only need a few kettlebells where you may need an entire set of dumbbells. One other note that I have is that kettlebells seem to have a better overall build, decreasing the chance of breaking or splitting. This is a great long-term investment for your money.

The Top 5 Kettlebell Exercises
By this point, you’ve heard enough about kettlebells and you’re eager to jump into a workout that captures all of the benefits we discussed above. Let’s review my favorite kettlebell exercises that are sure to boost strength, build muscle, improve balance, and spike endurance.

  • An excellent starter exercise, the alternating single arm swing will be a proper introduction to the basic feel of a kettlebell-based exercise.

  • The kettlebell leap incorporates power with plyometrics and it’s the next level up in kettlebell movements.

  • When you’re ready to start feeling the total body burn of kettlebells, you’ll want to start with a kettlebell squat press.

  • Combining two of my favorite things, the cross crawl with a kettlebell is going to wake up your core and hip flexors. Read more about the benefits of crawling and get a free crawling workout.

  • An exercise I mentioned above, the Turkish Get-Up is an advanced movement that challenges every muscle in the body.

Conclusion

Are you an avid user of kettlebells? What benefits have you noticed compared to using dumbbells? Never used a kettlebell before? What questions do you have for me so I can improve your kettlebell experience? Let me know in the comments below!

References

1. “What Is a Kettlebell?” Kettlebells USA®, www.kettlebellsusa.com/what-is-a-kettlebell.

2. “Kettlebell.” Wikipedia, Wikimedia Foundation, 16 Oct. 2017, en.wikipedia.org/wiki/Kettlebell.

3. Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b.


4. Beltz, Nick, et al. “ACE Sponsored Research Study: Kettlebells Kick Butt.” ACE Fitness, www.acefitness.org/certifiednewsarticle/3172/ace-sponsored-research-study-kettlebells-kick-butt.

Wednesday, August 1, 2018

Unbreakable: How NAD Will Change Your Life

Who isn’t searching for that magic-like pill or method to feel younger, increase cognitive ability, and boost overall fitness? We all want to be smarter, feel better, and look our best. Sadly, the fountain of youth doesn’t exist but modern science is getting closer and closer to delivering on medications and supplements that are the next best thing. 

One of these anti-aging, health-boosting wonders is available to you right now. It’s called nicotinamide adenine dinucleotide, more commonly referred to as NAD, and it is taking the fitness, nootropic, and medical communities by storm. Let’s take a look at what NAD is, how it works in the body, and how it can dramatically change your life for the better.

What is NAD?

As mentioned above, NAD stands for nicotinamide adenine dinucleotide. A little bit of history of this compound: It was discovered in 1906 by Arthur Harden and William John Young. NAD is found in every cell in your body, so this should say something about its importance for your health and overall wellbeing. More specifically, it plays a critical role in the health and actions within the mitochondria. 

Science Behind NAD

First, what are mitochondria? You can think of mitochondria as the power stations within each cell in your body. When we eat food, it is broken down into usable nutrients. Our mitochondria are responsible for taking these nutrients and turning them into energy for you to use. As we age, our bodies become less and less efficient, and this includes our mitochondria. 


It has been shown that the mitochondria become weaker and less productive as we get older. This, in turn, increases the risk for disease and health issues. Sounds bad, right? So where does NAD come into play? Recent studies have discovered that NAD supports the health of our mitochondria, maintaining high levels of function. What’s more, NAD increases the function of several other energy pathways in the body including the Karen cycle and glycolysis.

Benefits of NAD
NAD’s role in mitochondrial health can’t be overstated, but what’s the take away from this? If NAD is so important for mitochondria, how does this benefit you? By helping mitochondria to preserve their function and overall health, you’ll experience a number of incredible benefits.

Anti-Aging

NAD is thought to be able to reverse age-related damage and prevent further breakdown that is common during the aging process.

In a fairly recent study published in 2016, scientists found that old mice who were treated with NAD showed a reversal of aging in muscle. NAD only produces an effect that was similar to if the mice had been exercising and eating a healthy diet.

Another study involving mice showed how supplementation with NAD resulted in improvements in insulin sensitivity, circadian rhythm, and inflammatory response; all things that decline with age.

Only within the last couple years have human-based studies been given the green light so there aren’t many to cite, but there are several that are currently taking place. What do we know about the anti-aging effect of NAD on humans?

In a study published in Nature Communications, several important clues to the benefits of NAD were revealed. First, researchers demonstrated that supplementation with nicotinamide riboside (NR), a NAD precursor vitamin, effectively increased the natural production of NAD in the body. Next, NR supplementation was shown to be well-tolerated and safe for consumption up to six weeks. 

Most importantly, the increase in NAD led to improvements in systolic blood pressure and arterial stiffness, two elements that naturally worsen with age. The best part about the study? The participants were older adults ranging from 55 to 79.

Risk of Disease
Continuing with the point above, what is one thing that increases as we age? Our risk for diseases. As cellular processes breakdown from natural aging, our bodies become less effective at healing, repairing, and fighting off the onset of DNA damage. The greater the damage to our DNA, the higher the risk for cancers and serious illnesses. NAD might be able to change all of that.

One study published in Molecular & Cellular Oncology demonstrated that restricting or removing NAD dramatically increased the amount of DNA damage in animal subjects. However, when NAD was provided to the animal subjects, it had the opposite effect, helping to strengthen DNA and initiating an anti-aging response. Researchers suggest that NAD supplementation can act as a way to prevent or improve certain age-related diseases such as hepatocellular carcinoma (HCC).

NAD may also be an effective complementary treatment for diabetes, one of the most common preventable diseases in the world. Studies show that NAD can help to improve glucose sensitivity and support weight loss (more on this below). Diabetics are also at high risk for nerve and liver damage. Animal-based studies suggest that high levels of NAD can prevent liver and nerve damage, and even reverse some of the previous damage.

Athletic Performance
NAD may be able to improve athletic performance by influencing the energy pathways in the body during exercise: As we discussed above, NAD increases the effectiveness of energy pathways in the mitochondria, most notably, the body’s production of adenosine triphosphate. ATP is the preferred fuel source of your body’s muscle tissue. It’s used during short term, high intensity work such as when you are pushing weight for a set.

Studies show that NAD can increase the amount of available ATP in the body, which in turn can promote better performance during all-out sets like a sprint. You may also notice that you have more energy for the entire workout.

But don’t take my word for it as there’s science to support this idea. A study published in the International Journal of Sports Medicine demonstrated that subjects given NAD showed increased athletic performance. Researchers suggest the boost in athletic ability was due to the increase in ATP production.

Muscle Mass and Weight Loss

What if you’re an avid gym goer, but your focus is more on aesthetics, rather than performance? If you want to build more muscle mass, the key might be NAD. One animal-based study shows that mice given NR, a pre-cursor to NAD, were able to recover lost muscle mass and grow more. While NAD might not turn you into the next Phil Heath, it can certainly play an important role in building lean muscle tissue without the risk of overtraining.

Now the other side of the coin: If you want to lose weight and slim down, NAD can help. Studies suggest that an increase in NAD levels can increase caloric utilization, helping to burn more fat for energy. In one study published in Cell Metabolism, scientists found that higher levels of NAD correlated with an increase in fat-burning enzymes. What’s more, subjects who were give NR to increase their levels of NAD showed a higher rate of weight loss, most likely due to increased energy expenditure.

Sports Recovery
If you want to reap the benefits of enhanced sports performance, bigger muscles, and a leaner waist, then you need to rest. Results happen when you sleep, not while you’re in the gym. Train all you want but if you skip on sleep, you’re doing more harm than good. Lucky for you, NAD can help with sports recovery.

NAD has been shown to help offset the age-related breakdown of your circadian rhythm, ensuring you’re able to get better sleep during the night. Sleep is essential for recovery as this is when growth hormone release is at its highest, helping to heal muscle tissue and support cellular health.

What’s more, there are countless user reviews citing that NAD has helped to shorten recovery time, alleviate muscle soreness, and improve post-workout feeling. Those supplementing with NAD have commonly reported no fatigue during or post-workout as well.

Cognitive Performance

Nootropics have been a hot-button topic for the better part of the last ten years, and while everyone is buying up unproven and under-dosed blends, the answer to improve your brain power can be found in NAD.

Studies show that NAD is an effective way to increase your thinking power, emotional intelligence, memory, and neuroplasticity. In one study published in Neurobiology of Aging, scientists confirmed that increasing NAD levels via NR supplementation helped avoid cellular breakdown and the onset of Alzheimer’s while improve cognitive function and synaptic plasticity.

Mental Wellbeing
If all the benefits listed above weren’t good enough, NAD has been shown to improve your mood and mental wellbeing.

In one study, NAD supplementation was correlated with an increase in dopamine levels, and a resulting decrease in depression. This wasn’t a small-scale study either; there were 400 subjects. Other studies and experts agree that NAD can help to fight depression or simply improve your day-to-day mood.

The direct influence that NAD has on your mental wellbeing paired with a dramatic improvement in the health of your body on a cellular and more sleep can result in a completely new feeling of being.

My Experience with NAD
I’ve been taking 6 patches of 400 mg every month, which can be ordered from Dr. Greene’s Optimal Wellness Center. The nasal spray is excellent as well, but I prefer the NAD patches. In my opinion, the NAD patches are the most convenient, effective, and affordable way to get the most out your own NAD experience.

Now to my own experience with NAD: It was, in short, incredible. When using the NAD patches or receiving the IV-drip treatment, I noticed a range of benefits stemming from my day-to-day health to my time in the gym.
General Health: While I don’t do drugs, or drink alcohol, I have a serious caffeine addiction. It gets to the point where I have terrible withdrawal symptoms. I’m afraid to stop drinking coffee or taking my caffeine-based supplements! After my NAD IV infusion from Dr. Greene’s Center, I had no interest in drinking caffeine that morning. That was the first dramatic change I noticed.

Cognitive Benefits: Continuing to use the NAD patches, they made me feel like I was a growing twelve-year-old with wild, untapped mental energy. I felt my memory increase and my critical thinking skills skyrocket. I was far more productive than usual, and my social skills improved dramatically.

Fitness Benefits: This was the real test: How do the patches or the IV-drip effect my workouts. As a personal trainer, I need something that’s going to improve, not hamper my performance. The NAD treatments delivered above and beyond. My strength went through the roof, and my overall ability to exercise increased. My body felt more elastic like I was able to push myself to new heights without the risk of injury. My hand-eye coordination and grip strength were like that of a growing teenager. I found myself making it to the end of an exercise when the muscle failed – not my grip.
Despite a surge in strength and performance, I always felt a steady flow of calm and confident energy – Nothing at all like the overwhelming feeling you get when you take too much of a pre-workout supplement. I was focused and centered the entire workout with no feeling of anxiousness.

There was also a noticeable improvement in my ability to recover post-workout. I found myself with very little soreness even after my most insane workouts. Best of all, I was back in the gym faster than before.

Overall Experience: Everything improved from using the NAD patches. It transcends other therapies I’ve tried including acupuncture, cryotherapy, and sauna use. Overall, if I had to describe NAD in one word, I believe it feels like what Buddhist monks call enlightenment.

How to Get NAD

Convinced as I am about the benefits of NAD? Wondering how you can increase your NAD levels? There are four common ways that you can increase the amount of NAD in your body; however, some are not as great as others.

Diet

The first place you can start to naturally increase your levels of NAD is with your diet. Admittedly, this is a long-term strategy and not something that will change everything overnight. You should look at a healthy diet as a lifestyle, and something you’ll be doing for the rest of your life – not a one-time thing to try to increase NAD levels. With that said, you’ll want to focus on foods that contain high numbers of B-vitamins such as the following:

  • Yogurt
  • Dark leafy greens
  • Salmon
  • Seeds
  • Whole eggs

Diet will not produce an instant and noticeable effect when it comes to NAD, this is more of a method of supporting your body’s natural production. Diet can also be a complement to taking NAD supplements, using NAD patches, and or getting an NAD IV-drip performed.

Supplements

Continuing with the point above, to increase B-vitamin levels you can also take a supplement; however, be careful. Many B-vitamin supplements are synthetic and cheaply made. If you’re going to support your daily B-vitamin levels with a supplement, look for one that is whole-food-based. It will cost a little more, but it’s worth every penny.

There are also nicotinamide riboside (NR) supplements. You could use these NR supplements as a complement to your diet, but I’m not a big fan of them because of the binders within that can cause indigestion. If you’re able to find a binder-free NR supplement, I’d say give it a try; however, you won’t get near the results you would by using patches or an IV-drip treatment.

Patches

NAD patches are a convenient and cost-effective way to increase the level of NAD in your body. The patches are no bigger than a large band-aid, and once you directly apply the NAD drops, you wear it between four to six hours but no longer than eight hours. In terms of effectiveness and budget, I’d like to highly recommend the patches. Check out my quick tutorial below.


Intravenously (IV-Drip)

This is the treatment option for those who are very serious about increasing their health and longevity. The IV-drip treatments come with the bigger price tag, but they are also far more effective than all the other methods combined. You can check out my review of the NAD IV-drip treatment (as I’m getting it done) in the video below.


Intravenous NAD treatments are available at treatment centers. For an IV-drip NAD treatment, I recommend the Optimal Wellness Center in Cheshire, Ct. This center is also able to order NAD patches, and NAD nasal spray from Dr. Kevin Greene, MD.

Not living in or near Cheshire? That’s okay! There are plenty of NAD treatment centers across the country. Just be sure to do a bit of research on the facility and the doctors to make sure they are trained, safe, and effective.

Have You Used NAD?

What results did you experience? Was it life changing? Curious about trying NAD? What questions do you have? Let me know in the comments below!

Sunday, July 1, 2018

My Favorite Summer Workout and Hidden Strength Secrets

My Favorite Summer Workout and Hidden Strength Secrets


Summer is finally here, giving you the chance to show off what you’ve been working so hard to achieve for the first half of the year. The joy and relaxing nature of summer can spell trouble for those gains, especially if you cut back on your training and diet. Given the nice weather, summer is the perfect time to take your training to the next level to increase lean muscle tissue, strength, and functional movement patterns. What’s the best way to do this without having to spend hours inside some stuffy gym? The answer is crawling.

What is Crawling?

One of the building blocks in how humans develop functional movement patterns, crawling is the earliest example in our development to trigger full body muscle cooperation. Starting on our hands and knees, crawling takes us forward, backward, and eventually side to side. Each new direction learned is a monumental milestone for our progress.

Once we start walking, we tend to forget about what came before it. By the time we reach adulthood, most of us would never consider crawling again. Science is proving that crawling isn’t just for babies. Recent studies show that adopting a practice from our infancy can have a significantly positive impact on the health, wellness, and function of our bodies.

The Benefits of Crawling

Aside from helping us form the foundation of our ability to move, crawling triggers several key benefits from infancy into adulthood.

Learn About Your Body: When you’re a baby, crawling helps you adjust to the body you’re in; this includes learning spatial awareness, movement speed, and stop and go, to name a few. As an adult, crawling provides you with instant bio-feedback in these same areas but also strength, endurance, and physical ability.

Brain Development: Crawling helps both sides of the brain to communicate, develop, and grow as babies and adults. What’s more, as an adult, crawling has been suggested to improve your memory and cognitive function.

Lean Muscle: Crawling is one of the most effective low-impact full body exercises you’ll find. It demands that all of your muscle groups work together, triggering intense cooperation between upper and lower muscle groups. This full body workout will help to develop an impressive amount of lean muscle.

Balance and Stability: As we age, we tend to lose our sense of balance and coordination. Staying physically fit with exercises that challenge your sense proprioception, or the space your body is in at any given time, has been shown to support balance and ensure long-term stability.

Feel Good: Exercise, especially crawling, has been shown to trigger the release of the feel-good chemical in the body called serotonin. This is why you feel so elated after completing a challenging workout or run.

These few benefits just scratch the surface. Want to know more about how crawling can help you? Read my post on the benefits of crawling.

Crawling Exercises for Hidden Strength

Power lifting and strength-focused training can dramatically increase your levels of strength, but these movements require lifting at least 85% of your one-repetition maximum at a fast tempo, or speed of movement. Guys and girls going for all-out strength are also in the same population that is at a higher risk of injury.

If you are looking for a safe way to develop raw strength without the risk of injury, crawling is here to help. Crawling can ensure that you develop functional strength throughout the body as your muscle groups, connective tissue, and neurons must work together to move through a series of challenging crawling exercises.

I personally use the following exercises to develop muscle, tone, balance, and, of course, strength. Let’s discuss each exercise, then I’ll provide you with the entire workout including sets and repetitions.

Spiderman Push-up Crawl: One of my favorite crawling movements, the Spiderman Push-up Crawl utilizes every muscle group in the body. As you master your bodyweight from the push-up position, you must also move forward. This will challenge your core for stability, your shoulders and chest for strength, and your legs for coordination. This movement alone is enough to provide results!


Lateral Crawl: How often do you move from side to side? If you’re like most people, it never happens. So, it’s no surprise that the hip flexor muscles (sides of the hips) are weak in many people, increasing the risk of injury. This goes for your shoulders and core as well. We are so front and forward-focused that we unknowingly neglect our lateral movements. The lateral crawl is an excellent way to challenge side-to-side strength from your feet to your neck.


Cross Crawl: If you want to give crawling a try without hitting the floor, the cross crawl is perfect. This knee to opposite elbow movement allows you to experience the feel of crawling without having to get down on your hands and knees. The cross crawl is especially useful for those people who have recently been through rehab and need to take it slow as they get back into a full-fledged workout program. The cross crawl will target all of your major muscle groups, but you’ll really feel it in your entire core.


Cross Crawl Walk with Kettlebell: If you’re a fan of the cross crawl, but you feel like it could use an upgrade, it’s time to throw a kettlebell into the mix. You get the same crossbody benefits of activating all of the major muscle groups, especially the core, and you’re developing next-level strength by adding the weight of the kettlebell. This is one exercise that can result in a serious set of abs.


Front Squat with Kettlebell: The squat is considered one of the best exercises in the history of fitness; however, a barbell back squat has a high potential for injury. Most people who try squatting with a barbell across their back are doing so incorrectly. What’s more, if you work a desk job, your glutes and hamstrings might be too weak to properly execute a barbell back squat. The safer alternative? The Front Squat with Kettlebell. A front squat with an appropriate amount of weight has been shown to have superior quadricep activation without the risk for injury. You’ll also target the core, hamstrings, glutes, and shoulders.


Skipping Rope: An excellent way to start or end your workout, jump roping is a cardiovascular-focused exercise that demands as much cooperation from all your muscle groups as the crawls mentioned above. It’s also an excellent way to develop speed and coordination. Use jump roping to warm up before your crawling workout and use it again to cool down before your post-workout stretch.


My Crawling Workout for Strength

You know what exercises to expect, now let’s put it all together to provide you with the workout that’s going to skyrocket your strength and fitness results.

Be sure to move from one crawl to the next. Don’t complete all four sets of one crawl before moving to the next. You should complete one crawl then immediately move into the next one. Once you finish the list of crawls, take a break for up to three minutes, then begin the list again. For example:
  • Perform Spiderman Push-up Crawls for 15 yards
  • Then immediately move into Lateral Crawls for 15 yards in one direction and 15 yards in the opposite direction
  • Then Cross Crawl Walk for 15 yards (so forth and so on)
Click here to watch the entire crawling workout for strength so you can get a better idea of the flow of the workout. I’d recommend watching it a few times to ensure you understand how to execute each exercise.


Warm-up: 
  • Jump Roping: 1 set of 2 minutes
Crawling Workout:
  • Spiderman Push-up Crawl: 4 sets of 12 to 20 yards
  • Lateral Crawl: 4 x 12 – 20 yards
  • Cross Crawl: 4 x 12 – 20 yards
  • Cross Crawl Walk with Kettlebell: 4 x 12 – 20 yards
  • Front Squat with Kettlebell: 4 x 12 – 20 yards
Cool-Down:
  • Jump Roping: 1 x 2 minutes
Feeling awesome after completing four sets? Go for one or two more rounds!

How to Maximize Your Strength Gains


If you want to increase your strength, muscle, and gains, it’s more important what you do outside of your workouts than during. Let’s review the key ways you can recover faster and see better results.

Rest Like Your Mean It: Numerous exercise studies have proven that the right amount of stress followed by plenty of rest equals growth in muscle and strength. You can’t train like a madman then skip on sleep and nutrition. Try to have one intense day of training followed by one easy day, then a day of complete rest. Repeat this cycle throughout the week. For example:
  • Monday: Intense Day: 6 sets of the Crawling Workout
  • Tuesday: Easy Day: Light cardio workout (e.g., walking for a few miles outside)
  • Wednesday: Rest Day (no exercise at all)
  • Thursday: Intense Day: 6 sets of the Crawling Workout
  • Friday: Easy Day: Moderate intensity workout (e.g., full body weight lifting)
  • Saturday: Rest Day (no exercise at all)
  • Sunday: Easy Day: Very light cardio (e.g., a simple walk through a park)
Sleep Like a Champion: Each and every night, try to sleep for at least 8 hours.


Get Outside: Spending time outside, enjoying the fresh air, is an excellent way to support recovery. You can even walk 4 to 5 miles on your easy days.


Soak Your Muscles: Soaking your muscles in Epsom salts has been shown to reduce soreness and facilitate recovery. Do this at least twice a week. 


Intermittent Fasting: If you want to build solid lean muscle, lose fat, and support strength at the same time, Intermittent Fasting might be just what you need. This is a practice of abstaining from food for 16 hours per day then taking advantage of an eight-hour feeding window. Start your fast at 8 p.m. then avoid eating until noon the next day. Do this for at least five days per week.

Stay Hydrated the Correct Way: It’s not enough to only drink water. You need to replenish electrolytes as these are essential for your everyday health, not just your fitness performance. Personally, I mix 40,000 Volts, an excellent electrolyte-focused supplement with my water throughout the day, especially during my workouts.


Try the Ketogenic Diet: This fat-focused way of eating has been shown to promote weight loss, cognitive enhancement, and strength gains. Click here to read more about how to easily start the Ketogenic Diet. I review everything you need to know. Don’t worry, it’s a lot easier than it seems. 

Track Yourself: Don’t rely on only using your memory to record your workouts. It’s important to track everything you do so that you can see your progress, and adjust your workouts when needed. My favorite way to track workouts and diet is with MyFitnessPal. If you’re on the Keto Diet, aim to limit your total carbohydrates to 25 grams or less each day for three months. 

Sexual Self-Control: It’s simple: Don’t ejaculate. This one might be easier said than done, but I’m convinced that conserving semen will increase strength and endurance, while giving you more energy throughout the day. And science seems to have my back. Studies show that abstaining from sex and ejaculation can increase testosterone levels, and as a result your aggression during physical activity might see a big increase. It’s the reason so many fighters such as Muhammed Ali would refrain from sex for up to six weeks. Give it a try and let me know if you see a difference in your strength levels. 

Have You Tried My Crawling Workout for Strength?
How did you feel during the workout? Would you say it’s more challenging that other workouts? Have you been crawling for a while? What results have you noticed? Let me know in the comments below!