Although it doesn’t seem like an ab movement, deadlifts are one of the best ways to get your abs to pop out like with this CrossFit chick.
(In the last part to this continuing series on getting tighter and leaner body, I started to talk about how to get a six pack. Before getting into the specific methods on how to achieve washboard abs, I talk about the main function of your abdominal muscles which is to protect your spine from collapsing. In order to guard your spine, I follow the Kelly Starrett method of getting your whole body tight: get your shoulders back, tighten your belly as if somebody is going to punch you, squeeze your glutes and screw your feet into the ground. By stabilizing your overall body as tight as possible, you are protecting your spine, but also indirectly working out your abs as well.)
So getting your body stiff and remaining tight during a movement will not only save your back from injury, but the key to getting that elusive flat stomach that we all dream and wish we had. Continue reading Getting the Best Body Ever with Mental Toughness Training (Part 9)
I used to waste hundreds of dollars per month on this stuff.
Last week I did a real rough WOD with a good friend of mine. It was AMRAP that consisted of heavy deadlifts and box jumps so you knew the WOD was no joke. It wasn’t even halfway during the workout, when we were both on our back, drenched in sweat, wondering how we were going to get through this bitch of a workout. I encouraged him to get up and do another round with me. As he struggled to get stand up, he looked at me and said “Thank god, I took my B-12 vitamins before this workout. I don’t think I can it make it through this session without them.” He totally believed this to be true.
I went on with the WOD, but my mind with fuming with thoughts and ideas at what my friend just said to me. Continue reading Mental Toughness and Supplements (Part 1)
The legless rope climb is true test of your mental toughness skills
If you hate climbing rope, don’t worry this post isn’t a tutorial on how to climb rope. Nor is a rope climb part of today’s WOD. So keep on reading. This post is on the lessons you can be gained from this challenging exercise. Continue reading Rope Climbing and Mental Toughness
Even while sitting, K-Star is bracing his abs.
(In the last article, in this ongoing investigation on how mental toughness can enhance your physical appearance, I talked about the myths of long distance running. The current scientific studies suggest that slow and steady cardio is a poor method it lose body fat. A better alternative is doing high intensity interval training or HIIT workouts. High intensity WODS like CrossFit, the Litvinov and barbell complex movements stimulate your muscle building and fat fighting hormones. Also, high intensity training raises your metabolism level which is the number one factor to shedding unwanted flab around your body.)
One of the biggest questions I get about the exercises in this mental toughness program is the lack of direct abdominal movements. Continue reading Getting the Best Body Ever with Mental Toughness Training (Part 8)
(In the last piece on this continuing discussion on the importance of self-discipline, I talked about how the couple of hours before you go to the gym are very crucial. It is during these couple of hours that will test how strong your self-discipline is. This is the time you where you are most susceptible to temptations to get you out of the training. You either stick with your commitment to getting mentally stronger or you don’t. If you decide to ditch the training, don’t even try to rationalize your decision. Call it for what it is – you backed out of the challenge. If you do this often, it is a clear sign that your self-discipline is very weak. If you don’t improve upon your self-discipline, you won’t last very long in this mental toughness program.)
Your friends, family and love ones will test your self-discipline throughout your journey to mental toughness. I am very lucky in this regards is that my wife totally supports my training. She puts up with all the hours and sacrifices that I do inorder for me to hone in on my mental craft. If you have a significant other that isn’t this supportive, it can be a major problem. Continue reading The Importance of Self-Discipline with Mental Toughness Training (Part 4)
(In the last part of this series on being intimidated, I talked about how detrimental it is if you give into being intimidated. The problem with being intimidated is that once you start letting people boss you around, it becomes a vicious cycle where you can’t stop yourself from letting others intimidate you. So when you find yourself up against an intimidating figure or situation, you must learn to stand up for yourself.
The first tip against an intimidating situation is that you must continue to do your preparation work. If it’s a challenging WOD that you don’t think you can handle, you must gear yourself up during your prep work to become the aggressor. You must do the same thing if you are competing in a sporting event or involved with a business deal where you are the underdog. You must always go into the situation with aggressive and relentless thoughts of overtaking the imposing obstacle. I will now continue this discussion with tip #2) Continue reading Intimidation and Mental Toughness Training (Part 3)
(In the last part of this series on using positive self-talk, I talked about how to neutralize fear and anxiety during your WOD. Visualization and breaking down the WOD to mini-goals are two procedures to ease the mental torment during the workout. As simplistic as these two methods are, they really work. Positively seeing yourself get through the challenge and segmenting it to attainable goals is the same method navy SEAL candidates are taught in order to survive their grueling Initiation training. SEAL candidates are subjected to control torture for 24 hours per day with little rest during the week. If visualization and breaking down the task to reachable goals can work for them then it can certainly work for our itty bitty, 20 minute WODs). Continue reading Mental Toughness Strategy #3 for the Workouts – Optimizing Positive Self-Talk (Part 6)
Put the phone down and go to work!
(In the last part of this continuing series on training for appearance using mental toughness principles, I talked about the amazing and powerful effect of EPOC. When you ignite the EPOC effect in your body, you can literally burn stubborn fat for 48 hours. In order to get into this fat burning mode, you must do very high intensity workout protocols. CrossFit, the Litvinov and complex movements all excellent regimes to get you to increase lean body weight while dropping body fat.)
Leisurely cardio, on the other hand, does nothing to raise your EPOC levels. When you do that low intensity walk on the treadmill, yes you do burn fat Continue reading Getting the Best Body Ever with Mental Toughness Training (Part 7)
(In the last part in this series on using positive self-talk to help you get through the WODs, I talked about how important it to stay calm in the face of fear. Fear is the most debilitating form of negativity. If you let your fear get the best of you, it can be a major setback to your growth to mental toughness development. It is essential to that you learn how to neutralize fear when are up against it. If not, even the occasional moments of living in fear can destroy all your ambitions of being a stronger and more courageous person).
The reason we the fear the WODs is that we give them way too much credit. It is totally normal to feel a bit anxious about some the WODs in this program. Remind yourself constantly that they are designed to unnerve you. Continue reading Mental Toughness Strategy #3 for the Workouts – Optimizing Positive Self-Talk (Part 5)