simple

Landmine Training| A Simple Workout for Fat Loss

fat loss, Landmine Training

 

The landmine attachment is a hybrid workout tool and a great addition to any home gym set-up.

Landmine attachments are a part free weight/part fixed range of motion apparatus.  One end of the barbell slides inside of the landmine sleeve while the other end is controlled by the user.  The sleeved end of the barbell pivots about a range of motion as the user engages in pressing, pulling and grappling with the free end.

Here’s a video…

Similar to barbell training, the exercises can be progressed by adding weight plates or increasing the complexity of the exercise.  Training factors like reps, sets, time under tension may also be adjusted to suit the needs of the individual.

The user controls the free end of the barbell, which will travel through an arcing, fixed range of motion.  Commonly barbells are 7 feet in length, so the range of motion is wide.

For the beginner, no weight or a very limited amount of weight may be necessary to familiarize oneself with the functionality of the set-up.

The barbell/landmine integration adds another dimension of unique exercises to a person’s exercise selection.  Many of these exercises will surface in future articles, though a few will be discussed in this post. which will be discussed briefly with the elements of this workout, but in greater detail in future articles.

Nearly any traditional exercise can be performed using a landmine, the main difference becomes this “fixed range of motion” feature.  Having a fixed range of motion transforms many exercises into “angled exercises”, naturally.  

Using the landmine in combination short rest and a high amount of work can inject a much-needed freshness to fat loss workouts where creating EPOC (excess post oxygen consumption) is the goal.  Maximum metabolic disruption.  

Obviously, nutrition is an important piece of any body transformation, but including challenging workouts will increase the speed at which fat is burned and lean muscle is earned.

This simple landmine complex workout is just one in an entire Rolodex of workout options.  I plan to share them all, so strap in.

The Workout…

 Perform each exercise in descending order for the reps listed… 

Split Stance Angled Press x 5 right/left

Reverse Lunge x5 right/left

Bent Over Row x6 right/left

Front Squat x6 

Landmine Grappler T

Single Leg Deadlift x6 right/left

This workout might be considered a complex, where all of the work is performed and rest is taken at the end of the last rep of single leg deadlifts.  

I recommend working through 3-6 total rounds of this landmine complex.  

Rest will vary based on a person’s current conditioning, but 45-90 seconds is generally appropriate for most people.  

I’ve had complexes where I rested for 45 seconds in between early rounds (1-3), and longer in between later rounds (4-6) based on my fatigue level.  Adjust the rest as needed.    

There is no right or wrong amount, the key is to push yourself without sacrificing exercise technique.

[Sidenote: If this type of training interests you, all landmine workout ideas are going to be continually posted on the M[EAUX}TION YouTube page and described in further detail later on the blog.]

Closing it out…

Using the landmine in combination less rest and a higher amount of work can inject a much-needed freshness to fat loss specific training where EPOC (excess post oxygen consumption) is the goal.  EPOC, in my world, is simply creating a training effect specific to burning fat loss.  It can be achieved through many methods:  cardio, resistance training or a combination of both.

Short-term metabolic disruption.  Stressing the body to expand performance.

Doing more work in less time is one way to measure and describe work capacity. Work capacity-oriented workouts are a very potent method to assist in reducing body fat.  

Obviously, I cannot tell you it is the ONLY WAY (because this is not true), but there is no arguing the “lean out effect” from doing more physical work in less time.  The training effect is massive, and the benefits extend beyond the workout.

It’s common for people to lose fat despite any nutritional changes.

Lower-load resistance training coupled with interval-style bursts develops work-capacity beyond what traditional cardio can offer, while maintaining the potency of resistance-training.  The keyword in the bolded/underlined sentence is “lower”.  Sub-maximal weight is best for metabolic workouts.

For the record, I don’t feel metabolic workouts trump traditional cardio.  You’ll see this as the M(EAUX)TION content grows.  Both have their place in training as useful tools.

In the future, you’ll see more landmine workouts posted, except integrated with bodyweight exercises and other training tools to increase the flavor and shake things up a bit.  

Bodyweight exercise always pairs nicely, whether it’s traditional (push-ups, pull-ups, etc) or new-school ground-based movements like you’d find in Animal Flow.

 

For now, get going on this workout, let me know how you made out.

KG

KISS KISS KISS!!!

Quick Tips

ImageThe KISS method is the most effective path to jumpstarting a consistent training program.

It’s also how you make a active lifestyle stick for the long-term.

If I handed a lot of people a 12-week training plan, most won’t progress passed the first week, if not the first few days.

It’s just too much to process.

Too much information to process.  All of the information creates a surplus of anxiety and excitement inside of a person’s head.  They have EVERYTHING that they need in that 12-week program, but there are way too many moving parts to concentrate on completing them.  

We lose focus and end up doing nothing when we get overwhelmed.

We shut down.  

What you can handle (mentally and physically) will determine what you need right now, at this very moment.

And surprisingly, the amount that you need to make significant change is relatively small.  

If I write the world’s greatest fat loss program, not everyone is going to hit a home run with it.

Why?  Because the world’s greatest fat loss program might be way too much for most people to digest.

My hesitation in talking about kettlebells on this blog has always been that not everyone is ready for kettlebells.  Some people don’t even know what they are until they read about it on here.  Are they good candidates for kettlebell training?  Maybe, maybe not.  

Maybe we should consider that there are far better places for these folks to start.  Places that will engrain powerful habits of exercise that will one day evolve into kettlebell training and all of the amazing benefits that come along with kettlebell training.

Some folks cannot execute a bodyweight squat, push up or run a 1/2 mile without taking a pitstop.  And that’s fine if you can’t, all in good time.  You have to start somewhere.

I reference the Bruce Lee quote consistently on this blog:

“Absorb what is useful and discard the rest”.

This blog is a la carte style.  You pick the information that you can apply to your situation right now.  Act on it.  Everything else, discard.  You won’t hurt my feelings by doing so.  

And truthfully, I write about whatever I feel like writing about for that day.  My most popular posts have been centered around sharing detailed workouts, but I don’t want to be the blog that just shares workouts without discussing WHY you’re engaging in them.  

Treat this blog like a menu at a restaurant.  At a restaurant, not everyone in the group is going to order the same meal, which is why they provide a vast variety of options.  

Back to KISS…

The next time that you get the motivation and inspiration to push forward with a movement program, take a second to step back and ask yourself, “How complicated does this process need to be?  Can I arrive at my destination (goal achievement) by employing simple strategies?”

KISS is a theory that thinks so.

Many before you have used KISS to absolute perfection, achieving amazing results over time.  Be patient and proactive in your approach, and for heaven’s sake… KISS!

Try this KISS workout today:

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Cheers to KISS!

 

KG

Example of 3 Simple Kettlebell Workouts

Quick Tips

Lifeline Kettlebells

Kettlebells are a great tool for the home gym.

If you’re scared of making the monetary investment in a decent pair of kettlebells, don’t sweat it.

Kettlebells will out live you.  Spread $100-$200 over a lifetime and you’re looking at pennies per month to own a nice selection of kettlebells.  Besides, nothing is more refreshing than eliminating that boring commute to and from the stuffy ass gym that you’re training in, where you have to fight for equipment or discuss politics with the guy next to you (who is resting on the equipment that you need to finish your training session).

Ugh, I don’t regret leaving the gym atmosphere, not for one second.

I’ll always pump the tires of companies that I personally support and believe in.  If you’re interested in purchasing some kettlebells, head on over to LifeLine Fitness (a Madison, WI based company) and get yourself some.

Read up on the good starting weights for males and females, but I’ll go ahead and make the suggestion that you purchase the next size bell.  You’ll grow out of your suggested starting weight rather quickly.  Adaptations happen quickly with kettlebells and most people are swinging bells that are far too light to have any significant impact.  Especially swings are designed to load the hips explosively, and the hip musculature are the most powerful in the human body.  Swings require a decent load, so load up people.

I started with a 20kg kettlebell and almost immediately moved to the Russian Special Forces standard weight of 24kg. I hovered there for a while before adding a second 24 kg kettlebell.  Double kettlebell movement opens doors to whole other world of training, one that is perfect for complexes and other work capacity based sessions.

Training sessions that incorporate high amounts of work in a condensed time frame will blow fat off your body quickly.

Here are examples of 3 simple kettlebell workouts that I commonly use in my own personal workout regimen…

1)  Kettlebell Flow

2)  Kettlebell Swings on the Minute (aka:  swing-stop-swing-stop)

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I tend to use a much heavier kettlebell for this workout than I do for workout #3 (listed below).  Grip strength is tested toward the middle/end of the workout, but having two hands on the bell during swings helps to distribute the stress to both hands, versus snatches, where the load of the bell is directed at one hand.

3)  15:15 Kettlebell Snatch Intervals (20 minutes total)

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I use a sub-maximal weight kettlebell for this type of workout.  Speed of movement from top to bottom, without sacrificing technique are my focus.  I could probably go for a 24kg kettlebell for this type of training session, but the 20kg has been my go to.

This is hight repetition snatch work.  Make sure you’re resting between sessions like this.  Overdoing snatches will tear up your hands, mess with your nervous system and potentially cause some overuse response in your shoulder/back musculature.  Just be aware of these things, don’t dwell on them.

 

Fire up one of these workouts today or tonight.  If you don’t own a kettlebell, go buy one.

You won’t regret it.

Oh one more things… if you want shorter tidbits on movement and health, head over to my Facebook Page and give it a like 🙂

 

Cheers to the simplicity of effective workouts,

KG

A Simple Kettlebell Swing and Jump Rope Workout for You to Try

Quick Tips

I love simplicity and this workout doesn’t disappoint on that front.  

When I am not training to build raw strength, I love work capacity style training sessions to improve cardiovascular performance, maintain my strength and probably best of all… stay lean.  I don’t have to sacrifice muscle with work capacity training sessions that use resistance-based exercises.  This is important to me as my goal is to keep bodyfat low, not lose muscle mass.

Keeping muscle mass is the reason that most people stay lean in the first place, it is a calorie consuming tissue.  It takes more calories to sustain muscle than it does to sustain fat.  Keep trying to build more muscle at all costs.

I will never deny that work capacity training is unreal for people who seek fat loss or those who have already lost fat and just want basic maintenance training.  I hold the opinion that we can organize these work capacity workouts to be just as effective without all of the risk of injury.  Choose exercises and the variables wisely (rest periods, work periods, load, etc)  

That is an idea worth pursuing in my humble opinion.  Keep people safe and while getting rid of fatty tissue at a rapid rate.

You get the vibe.   

Let’s get into the workout.

So here is what you’ll need on hand for this workout:

–  Small space (8x8ft or so)

–  Jump Rope

–  Kettlebell that you can swing 20 times with no problems (lighter than your best)

–  Interval Timer or any other timing device

 

Here is how the workout will be structured:

1)  You’ll be working in 2 minute segments, alternating between the following drills w/o rest in between:

  • 1 minute of jump rope
  • 15 Kettlebell Swings

2)  After your last rep of kettlebell swings, rest for the remainder of the 2 minute block.

3)  Catch your breath, towel off, grab a drink and set up for jumping rope once again.

4)  Once the clock reaches the 2 minute mark, you’ll begin jumping rope for 1 minute followed immediately by 15 kettlebell swings.

*** There is NO REST between the transition from jumping rope and kettlebell swings.

 ***Just so I can make sure that you understand the structure of the rounds, you’ll begin the next set of jumping rope (after 20min) at:  18min, 16min, 14min, 12min, 10min…etc.  Does this make sense?  

 

Why do I love workouts like this?

Because I can get the cardio training effect that I want while staying vertical and using a movement like kettlebell swings to elicit a near total body muscular contraction.  Kettlebell swings are notorious for being a great method for decreasing body fat, and jumping rope is a skill that everyone could stand to get better at.  Vertical cardio work like this is highly functional if I do say so myself, especially when you compare it to other forms of cardio that involve fixed machines like elipticals, treadmills and recumbent bikes.  

Staying on your feet while working through fatigue has great carryover to the demands of life.  

I value this aspect of a workout like this.  

Holding posture during the later rounds of the jump rope will be challenging, but it’s important to control your breathing patterns as you fatigue.  It’s not as bad as you think it is, so relax, stay vertical and let the air flow in and out.  Focus hard on technique with the kettlebell swing.  If it gets sloppy, stop the set and rest until the next bout of jumping rope arrives.  

 

—>  Beginners

If you’re a beginner, you can scale the workout back a bit to better suit your abilities.  Try jumping for 30-45 seconds and swinging for 8-10 reps.  You could even knock off a few rounds, and work through say 8 rounds instead of 10.  It’s up to you how you want to work it out.

 

—>  Advanced

If you want to ramp it up beyond the original workout listed above, your best bet is to add a few rounds or increase the weight of the kettlebell.  I have done as many as 15 x 2 minute rounds (30 minutes total work) which got a little long I must admit.  

This is a great workout that can truly breathe fresh air into your currently training schedule.  If you are sick of boring ass cardio, give this a shot.  A workout like this will have a far greater impact than jogging or biking for the same about of time.  It’s important to know that you have alternatives to traditional cardio training.  

Trade the treadmill for a kettlebell and a jump rope.  Then get to work. 

Simple training tools, simple exercises and simple workout structure… Enjoy!

 

Cheers to swings and jumps!

 

 

KG

 

 

Homemade Protein Bars

Quick Tips

Before I get into this post I have to admit that I first saw this protein bar recipe in Gourmet Nutrition.  Gourmet nutrition is a phenomenal cookbook for anyone who is remotely health conscious yet doesn’t want to sacrifice flavor.  All in all, it is an incredible cookbook designed for the fit food lover. Actually, I think that is the slogan, maybe not.

Homemade proteins bars are the way to go.  Protein bars that you find at gas stations, discount stores or even grocery stores are probably about 90% crap.  

Why are they crap?

Next time you are in the store, grab one of those protein bars, flip it over and check out the ridiculous amount of ingredients it took to make that baby non-perishable.  The fact that most protein bars now taste like candy bars should be a hint that there is really nothing magically healthy about them.

So, the simple solution is to make your own.

John Berardi’s apple cinnamon protein bars have been a staple in my diet for years.  Well, ever since Gourmet Nutrition was released, which was probably 4-5 years ago.  The best part about creating your own food is that YOU know exactly what ingredients you are mixing in to make it.  

Trust me, this is priceless to know this information.  You’ll read stories every single week in the newspaper about how a large company is cheating it’s customers by using ultra low quality ingredients.  It’s not worth wasting your money on a protein bar that you can make at home for far less money while improving the overall nutrient profile of the damn thing.

It’s a no brainer really.

Much of fat loss is based on your nutrition and having a homemade protein bar that is packed with nutrients that will help move you along in this process.  These bars are a perfect solution to those of you who cannot make it home to eat during the work day, as they will keep you full for hours on end. 

So, without further ado, I present to you… The Apple Cinnamon Protein Bar.

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Here’s what you’ll need on hand:

Tools:  Mixing spoon, measuring cups, 9×9 pan, PAM (or other non-stick spray), whisk and a decent sized mixing bowl.

Food:  Cinnamon, salt, almonds, protein powder (I use Whey), oats, eggs and unsweetened apple sauce.  

Before you do anything, immediately pre-heat your oven to 350 degrees.  (nothing is worse than forgetting to pre-heat the oven once you’re ready to bake)

I prefer to mix all of my dry ingredient together first.  So, in your bowl mix together the following:

–  1/2 oats

–  almond meal (start with 2 cups whole almonds, throw in a blender, blend until crumbly) 

–  6 full scoops of protein powder

–  Cinnamon (I use a lot of cinnamon for this recipe, it’s gives great flavor)

Stir all of these dry ingredients together so they are mixed nicely.

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Next, measure exactly 1/2 cup of unsweetened apple sauce in a beaker/measuring bowl and crack 2 eggs on top of the apple sauce.  Whisk the two together aggressively until the yokes disappear and the mixture is smooth.

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Pour the apple sauce/egg mixture into your dry ingredient bowl and begin to stir aggressively once again.

If you have ever made cookies before, you’ll be familiar with the thickness of the dough and the amount of work that it takes to mix everything together.

Once you’ve mixed the dry with the wet to make your dough, scrape it into the 9×9 pan that is already pre-sprayed with PAM.  

Spread it out evenly across the pan.

Bake for about 12-15 minutes and BOOM you’re done!

I love doughy textured bars so I bake for around 12 minutes each time.  If you like them a little more dry, leave them in for about 14-15 minutes.

The original recipe from Gourmet Nutrition adds chunks of fresh apple to the mix before baking, but in my personal experience, all this does is cause the apple to rot in the fridge if you don’t eat the bars fast enough.  You’ll deal with that one time before you say “screw it”, I don’t need the apples.  No worries, I feel your pain.  

By baking your own protein bars you are taking control of what is going into your mouth.  If you want a better body, you’ve got to get on board with this habits.  Take ownership for your situation (whatever it is) and aim to improve it bit by bit.  

Homemade protein bars is a massive step in the right direction.  You’re showing that you care about what you are consuming.  15 minutes of your time will give you more protein and nutrients in one bar than most people get in an entire day.  Consider that and tell your friends.  

Pat yourself on the back, rinse and repeat.

 

Cheers,

 

 

KG

20 Minute Workout: “Country Jam” Training

20 minute Workouts, Bodyweight Workouts

In honor of our local Country Music festival here in Eau Claire, WI, I decided that I would throw together a workout.

The template for designing a crazy effective workout is simple.

My rule has always been… Keep it simple.

Simple means big bang movements using minimal equipment while closely considering loading (weight), rest period(s) and total time of workout.

Avoid complexity at all costs.   Complicating a workout with fancy technical lifts only moves the risk versus reward pendulum deep into the RISK category.

I equate HIGH RISK with HIGH INJURY.

Enough babbling, start training.

 

Give this a go…

 

Country Jam Training

The Details…

—> Time:  14-20 minutes

—> Work-set:  2 minutes

—>  Rest:  Remaining time after work is completed

—>Rounds:  7-10

—>Equipment:  Bodyweight + Suspension Trainer, Gymboss interval timer or equivalent

 

Procedure:

15 Push Ups

30 Mountain Climbers

15 Squats

30 Jumping Jacks

15 Full Burpees or 15 Inverted Rows (if you have a suspension trainer)

 

*  Complete full reps of each movement for the set amount of reps.  Pay attention to full range of motion and technical perfection.  Your rest period is determined by the speed with which you complete the final rep of burpee.  Rest begins then.  Each round starts at the top of EVERY 2nd minute.

An example of what I am desc is seen below:

Minute 20… Start set

Minute 18… Start 2nd set

Minute 16… Start 3rd set

Minute 14… Start 4th set

… and so on.

 

Customize the workout to your training level…

  • Beginners/Intermediate:  Start with 5-7 rounds of this (10min-14min total work)

—–>  If it is easy, add more rounds of work.

  • Advanced:  Go for the full 10 rounds (20min) and don’t look back.

—–>  If it is easy, add load to the movements or add rounds (12-14rounds… 24-28 minutes)

 

Did you get your heart rate monitor yet?

Don’t underestimate the power of a bodyweight workout.  No excuses, just get the work done and get on with your day.

Remember the equation:

 Intense physical exertion + clean eating = Ramped up fat loss

See you soon… let me know how it goes…

 

*****  Did you see this girl?  She knows how to put a kink in the obesity hose*****

Move More, Sit Less

Pure Fat Loss, Quick Tips

The original title of this blog was going to be “Move More, Sit Less”.

For some odd reason, I had a lot of trouble trying to come up with a “clever” name for my little space on the internet, even though I have an OK understanding of how SEO (search engine optimization) works, and the title isn’t going to automatically get my information out to the masses.

So what is the purpose of this blog?  

I had to ask myself that before I started up another blog.  It is so easy to for me to sit in front of my computer and bang out post after post about movement, food, and everything else that has to do with maintaining or regaining control of your mind and body.

I don’t know why, but I am just fascinated by how simple fat loss really can be, yet how complicated we make it.

One interesting thought came up in conversation one weekend while I was up in “God’s Country” (aka:  Hayward, WI).  I was sitting on the deck at my girlfriend’s parents house when the conversation swung to health (for some weird reason everyone wants to talk about health when I am around).  Tom, my girlfriends Dad, mentioned that he felt that people who write about self-help are just in it to make a buck ($$$).

Isn’t she adorable? I think so.

I felt a little weird once her Dad mentioned this (even though I know he didn’t mean anything harm by saying it) as I am currently working on a book that incorporates time tested solutions for fat loss, along with a manual for hockey players (strength and conditioning).  I am not writing the books because I feel that my target audience needs to hear more about health and nutrition, I am writing it because, well, god dammit I want to write it.

For me, it is an accomplishment sort of deal.  I feel like I have a lot to say and I need some sort of avenue to get all of my thoughts out.  What better vehicle than writing a book?  If a business develops because of it… great!  I am an entrepreneur at heart.

 

What qualifies me to write a book?  

I will be blunt here.

I am well read and I have a shit ton of experience working with athletes of all levels, Mom’s, Dad’s, high-profile business owners, low profile average Joes and everyone in between.  I worked with young kids in Detroit during my tenure at a training facility.  That was a true experience in patience and learning to communicate on a whole other level.  I have even trained the trainer on a number of occasions.

If you are someone who really cares about credentials, I have those too (CSCS- Certified Strength and Conditioning Specialist).  This certification is through the NSCA (National Strength and Conditioning Association) which is corrupted and supposedly the best in the industry right now, but honestly, I think credentials are bogus.  You either have experience and continue to grow your knowledge and passion for your field or you don’t.  Don’t let someone fool you with their long list of credentials.  It might not mean shit.

More than anything, I am a walking/talking example of everything that I write about.  That is why I feel comfortable teeing off on methods that I may disagree with or supporting methods that I agree with.  I always used to tell my athletes that I would never ask them to do something in the gym or on the ice that I wouldn’t do or haven’t done as a player myself.

The same goes for fat loss.

 

Why would I recommend someone do something that I haven’t done or would be willing to do myself?

Yea, I have done the 10 minute ice-cold shower to test its effect on fat loss.  Held on for dear life during a legitimate Tabata Protocol.   I have worked through grueling escalating density training sessions… and on and on.

I have tested out intermittent fasting and its effect on my own bodily appearance.

There is more and more buzz about the impact of intermittent fasting on fat loss and improving body composition, potentially even extending life (not entirely sure about this claim just yet).

While I don’t doubt that intermittent fasting is probably effective as hell, I found that it simply isn’t for me.  I cannot function without food.  Mentally, I go to hell.  I gave it an honest chance, and am willing to do so again, but my mental performance suffered greatly.  I’m not implying that I am a food addict, I am saying that I treat food as fuel for energy, which helps me stay focused mentality and prepared physically.

Put simply, intermittent fasting is just not for me.  I eat awesomely nutritious meals and I love it…

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Eat. Real. Food.

But that is not to say that it cannot be for you.

This is just an example of many of the interesting topics that you are going to find on this SIMPLE blog.

I am all about simple and effective.

You’ll find that to be true if you continue to stop in and read what I have to say.

If you like what I have to say, by all means continue to come back and visit me.

Add me to your RSS feed so that you can get updates on new blog posts.  Sometimes they will be relevant to your personal situation and sometimes they won’t be.  Regardless, I will always do my best to pump out good information supported by plenty of pictures, videos and links to other resources that I have found helpful over the years.

 

Cheers to squeezing more out of life…

Kyle Garner