Functional Training By Adam Zarts

Simple tools to train hard with!

When you doing full functional activities that use all the muscles in your body from your glutes to your shoulders that’s when you building strength high intensity, using various interval training techniques .

There are 6 primary movements that you do in your daily life.

• Push
• Pull
• Squat
• Deadlift
• Rotation/ flextion

Think about it your body works as a whole right?

When was the last time that you did physical activity that only targeted one muscle group at a time?

So my question to you is why would you train differently?

Your biggest gym equipment is your own body weight. Not a R75000 chest press machine or a R34000 bench press with super incline.

Using high intensity whole body exercises will not only strengthen your body but you will burn more calories

• Increasing your power
• And optimising your workout time
• Also strengthening your body

One needs to increase there anaerobic threshold. by combining high intensity interval training , strength training and circuit training you can increase your working capacity making you stronger and more powerful.

Performing functional that’s weight bearing exercises at a high intensity is the easiest way to become lean and muscular .

The reason im touching on this subject is because squatting and passing a rugby ball can be more beneficial to your lower extremities for a beginner then a personal trainer putting the on a leg press , or leg extension machine .  It hurts me to see trainers using equipment that any tool can sit on for 45min and just get a programme of the internet. Its time to be smart people its time to go out there and use our body weight to do exercise .

Thanks for reading getting a little tired

Have a good one all

Posted November 3rd.

LEGEND leg routine!

YOUR LEGS ARE THE BIGGEST AND MOST POWERFUL MUSCLE IN THE BODY. USE THEM

LEGEND LEGS

When training legs its important to focus on big compound movements. So squatting and lunging are your two main aspects that you must look to incorporate into the routine! The reason for this is because of the wide range of movement your able to do with your own weight, this allows all planes of movement as well as not applying serious strain on the lower lumbar spine.When training legs most people think squat rack, TRUE, but there's always a time and place.Balancing the different training methods out is key to your personal gains.

I'm a FUNCTIONAL trainer so body weight as well as the good old kettle bell are what i generally aim for from the equipment side of things.

Yesterday i trained with one of my clients Adrian T. My shoulder/ rota-tor cuff has been giving me trouble so i decided to throw a few ideas together and i ended up with this for a leg routine (Tues 15th).



Warm up: 500m row with 20 sec intervals X4
                 100 skips followed buy 40 deep body weight squats X3

Routine: 10 x 60kg squats super setted with 10 high box jumps X2
               10 x 70kg squats super setted with 10 high box jumps X2
               10 x 80kg squats super setted with 10 high box jumps X2

20 second isometric 15kg squat -20 squats-48kg KB dead lifts-20 squats-Stick sit ups X2
30 second isometric 15kg squat -20 jump squats-48kg KB dead lifts-20 jump squats-stick sit ups X2

Cool down: optional- 10 min cycle or row.                        
(total time duration 1 hour)

PROTEIN! why you MUST use it!

Most people just fall under the norm of, “if I go to gym/physically ative I have to have a protein shake” True, but hardly anyone realises why or how to approach taking your protein meal/shake.

Through years of utilising gym nutritional supplements you develop a general understanding on, what are good, illegal and plain “kak” supplements. I’m a firm believer that All south African products are NOT of the highest quality. Why? We have little or no research behind our products there are no inspectors or supervising outside companies to ensure what’s going in is actually true!

So when you purchase your Protein or gym product that promises mass gain or radical strength don’t be surprised if your digestive tract blocks up like the great wall of china and your constipated as HELL!! (Speaking from experience)

No matter what level of sport ,gym or physical activity you do PROTEIN is key to growth and improvement in whatever you do . Im a surfer and feel a positive difference when I eat correctly and nourish my body!

Protein is a basic building block and assists in growth in muscles as well as repairing your day to day strains on the body.

WHEY vs CASEIN protien


There are two main protein that one should use when being physically active. One being the infamous whey and Two the un-common Casein protein. Both share equal importance and have different roles to play.

WHEY: Whey protein is a by-product of chesse production. the thin liquid after the production of cheese is dried and made into a powder, thus the shitty taste when drinking/eating it! What whey does, whey is a fast acting protein its absorbed/digested by the body easily and there on utilized by the working muscles. This is good because it starts the process of repair quicker than most supplements.


CASEIN: Casein is the found in cows milk roughly 80%. Its a slow digesting protein, this is caused by the formation of gel in the gut, which slows down the process of amino acids being transported into the muscle fibers. This helps the muscle to get a steady and full effect of nourishment to the body!


What you should do: combine them with a scientifically used formula from Herbalifes 24 ports range. IT is the only supplement Approved internationally and of the highest nutritional quality. Why spend 400 rand at your pharmacy on rubbish supplements that promise results, and at the end you still feel and look the same. Use products that WORK !! herbalifes 24 range is the answer. You pay for exactly what you get … the BEST

Shot for reading... 

What abdominal/tummy work should males and females do?

When it comes to Ab work in the gym or training most people get horribly confused in what to do!!
I personally used to think that Ab machine was the answer... well i was horribly wrong. The abs are like any muscle to see results you ave to train hard!.

Here comes the part where what you should be doing based on your sex.Ive been doing research to perform with my various clients and this is what i have concluded.

FEMALES: Most females (excluding butch miff body builder prawns) want a flat "tummy" as a result of training. To achieve this goal, when performing any abdominal exersie you have to do them at a fast pace.Why? the quicker you perform the exercise the more muscle fibers are activated, in English the faster you do it the more of your tummy is being used!! So lady's do enough reps at a quick pace and the flatter and more toned your tummy/abs will become!!

MALES: Heres were we cut the crap. I dont care what any guy says, fat, small, thin or grinch!
WE ALL WANT ABS,
 we want our abs to predominant and cut! True??... TRUE!!
Heres how it works. We now know how to tone, But what we want is to emphasize the Abs (300 style).
What you need to do is focus on controlled movements. SO perform you reps as slow as you can with out looking like a chop! so preferably 4 secs up and 5 sec down. This helps the intensity jump up to 6X that of a fast crunch!! this is good because the muscle fibers are being activated at an external as well as internal stage (deeper)!
All in all it bulges out the abs as they recruit more fibres to keep up with the physical demand!!

Essential eggs!

Should you eat Whole eggs or just whites?


 Egg whites contain only trace amounts of fat and 4 grams of protein per egg white, where as a whole egg contains 5 g of fat and 6 g of protein. While both contain solid amounts of essential BCAAs (Basic chain amino acids), the fat content in whole eggs is higher, eating 1 to 2 whole eggs per day, even on a pre workout or training days, is highly recommended not only because they contain high amounts of the B vitamins thiamine, folate, riboflavin, B6 and B12, but also because they are high in leucine, a key factor in stimulating muscle hypertrophy. 


Research shows that the fat contained in yolks can help curb hunger and people who eat whole eggs make greater gains in strength and muscle mass than those who consume just egg whites.

Anyone have any questions about nutrition and physical training drop me a comment and ill get back to you.
Rad kettle bell routine: 50 swings followed buy 50 squats followed buy 50 second isometric hold.(3 sets)
 

Ive been watching the current Reebok cross fit games on ESPN. The pace which these guys maintain, is another level. Myself and Sean Moncrief performed a super set Version: Check it out.

Warm up:
100 hand free push ups
200 squats
50 pull ups

Routine
1set- 6 rope climbs followed buy 35kg Clean and press
2set- 5 rope climbs followed buy 40kg Clean and press
3set- 4 rope climbs followed buy 45kg Clean and press
4set- 3 rope climbs followed buy 50kg Clean and press
5set- 2 rope climbs followed buy 60kg Clean and press
6set- 1 rope climbs followed buy 70kg Clean and press

rest periods 1min