Increase Your Speed And Quickness With This Drill

If you want to increase your speed & quickness for sports or just for fun, then the Agility Ladder Drill is perfect for that.

Benefits:

  1. Increased Speed
  2. Increased Quickness
  3. Better Body Control
  4. Better Coordination

Directions: Facing the side of the agility ladder, you are going to touch in and out of each box with both feet. The best approach is to follow a four count of in – in – out – out. Repeat drill on both sides of the ladder.

Interesting Nutrition Fact:

  • Eat 3-7 eggs per week

“An egg a day is A-OK.”  Here’s why: Eggs contain a heavy-hitting 4 grams of pure muscle-building amino acids inside every shell, in addition to boasting some of the highest naturally available doses around of a vitamin called choline, which is thought to help enhance memory. “They’re the gold standard in terms of providing all the right nutrients for muscle growth.”

Drill Link: Agility Ladder Drill

Photo by Wodstar

If You Are Trying To Tone You Should Check This Out

Toning up and losing weight aren’t quite the same. Weight loss is straightforward as it simply involves lowering your body weight, which can be done by dieting alone. Toning however is a different matter. For a toned physique, you need tight, defined muscles, which means hitting the gym for some resistance training. Cardio may be the way many choose to lose weight, but making weight training a mainstay in your gym routine can complement your cardio routine and will lead to faster results both in terms of weight loss and toning.

Schedule

Decide how many days you can get to the gym each week. Ideally you need a minimum of three days and a maximum of six. Dedicate three weekly sessions to weight training. Make these total-body workouts, in which you work every major muscle group in a single session. This burns more calories and fat than training just one or two muscle groups each workout, writes trainer Nate Green in “Built for Show.” Leave at least one day between each weights workout. For your cardio, the American College of Sports Medicine recommends three 20- to 60-minute sessions of vigorous activity each week. If you can get to the gym six times per week, perform weights and cardio on different days; if not, then do both in each workout.

Weights

The best method for weight training is to choose multi-joint exercises that hit lots of different muscle groups, notes trainer Jacqueline Silvestri Banks on the Fox News website. Moves such as squats, lunges, deadlifts, pushups and rows should make up the majority of your program. Perform two lower-body and three or four upper-body exercises each session, each for three to four sets of six to 10 repetitions. This goes against the traditional recommendation of using light weights for higher reps for toning, but lifting heavier provides a greater anabolic response, which actually leads to faster fat burning, notes Banks.

Cardio

For weight loss and toning cardio, you can’t beat interval training. Increasing your cardio intensity by doing intervals not only saves you time, but also means you keep burning fat long after you finish your session, says strength coach Jeremy DuVall on the “Mens Fitness” website. Interval training involves alternating between all-out bursts of maximum effort and slightly longer, slightly easier bouts of cardio. After a warmup, work at maximum intensity for 10 seconds, then ease back into a steady speed for one minute and 20 seconds. Repeat this protocol for 20 minutes. The beauty of interval training is that you can use any gym cardio machine, or try something a little different such as sprinting outside.

Considerations

Diet is key too — you won’t lose weight and tone up unless you also reduce your food intake. Get rid of the junk food from your diet, focus on unprocessed foods that keep you feeling full, such as vegetables and fruits, lean meats, dairy and whole grains. Aim to lose 1 to 2 pounds per week; you’ll need to cut 3,500 calories to lose 1 pound of fat. Reducing your daily calorie intake by 500 will yield a 1-pound loss each week; adding exercise should take you closer to the 2-pounds per week mark. If you hit a weight loss plateau, add 10 to 40 minutes of moderate-intensity cardio after each interval workout.

 By: Mike Samuels

8 WAYS LIFTING MAKES YOU BETTER AT EVERYTHING

Strength training is also life training, if you approach it with the right mindset. These inspiring truths will have you nodding your head in agreement—and heading for the gym!

You see the bar down there on the ground. You’ve never picked up something quite so heavy before, but you’ve been training for months to do just that. So you get in perfect position, generate every bit of strength and tension your body and mind can muster, and then…up it goes. You drop it with a loud clang, the chalk and dust settles, and the moment is over.

Or is it? Countless strong people have discovered that the triumph of a PR is only the beginning of where training’s benefits begin. Once they’re outside of the gym, they see enhancement in their physical abilities, their mood, their ability to work, and even their ability to build meaningful relationships.

To show how, we’ve gathered true stories from real people who also happen to beErgoGenix athletes. Click the link below and read on as they share what it means to say, “I Lift, Ergo I Am.”

8 Ways Lifting Makes You Better At Everything

By Shannon Clark