WOD (Workout of the Day)

Different forms of exercise tidbits and news.

Why Lars Andersen puts Hunger Games to shame in Archery

Since this video was released, Lars has studied and practiced for over a decade and he is now able to fire three arrows in 0.6 seconds– a truly stunning feat making him much faster than the legendary fictional archer Legolas (played by Orlando Bloom in the Lord of the Rings movies) and also Katniss from Hunger Games.

“For thousands of years, the bow and arrow was used for war. Those days are long gone, and most people today only know of archery through TV and movies.” -Lars Andersen

Better viewed than discussed, check out the video here and be amused!

For more info on Lars Andersen, check out his Youtube Channel:

https://www.youtube.com/user/larsandersen23

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Why I started doing Spilt Training

Spilt Training

I restarted my fitness journey when I started doing bodyweight exercises via circuit training with my awesome personal trainer. Never would I have imagined I can perform 10 pull-ups in a row, especially a girl with long arms. I dropped more than 20 pounds and got closer to my high school weight, when I was a track and field runner. Although I started out doing bodyweight exercises, I am also pushing aesthetically to transform my body as well. I want to build a bit more muscle and improve “certain” areas in my body (honestly, a larger butt and more defined legs wouldn’t hurt for the summertime).

With the wintertime in session and finding it hard to tone up and build strength at the same time, I figured why not go back to the gym?  This is not to say goodbye to my bodyweight exercises, but gives me a chance to reunite with my first love in the fitness realm, weight training. I struggled with my weight (underweight, overweight an always with bulging belly) growing up. I vow to someday get the body I will feel the most comfortable in.   Here are few good reasons to check out split training:

Learn the hype about leg day

Since you are working different parts of your body per day, you be kicking yourself if you miss a workout since you have to wait until the following week. Besides, who doesn’t want build muscles on their legs and buns when you do those heavy squat lifts?

Shaping specific muscles in the body

As mentioned earlier, splits are great for targeting specific muscle groups to shape your body. This also helps when you simply want to get rid of those bingo arms faster or a hanging gut when hitting the weights.

Vascularity

Even though you can get vascularity from improving your overall strength from bodyweight exercises, doing slow and constricted free weight pumps and with proper diet and plenty of water, those veins will come out of hiding. I call them “Tiger Stripes”

I recommend doing cardio at least 30-45 minutes a day for at least 3 days a week. Since I am used to pushing my body from circuit training, I am currently under the Kris Gethin 12-Week Muscle Building Plan on bodybuilding.com. Using the Y3T training system founded by bodybuilder, Neil Hill,  the principle of Y3T (Yoda 3 Training) is to systematically keep your muscles guessing how you are going to train so that your body has less chance to adapt. In other words, gains, gains and more gains!

The mental benefits of weight-training

The admiration of toned bodies of models, athletes and fitness enthusiasts are the products of rigorous strength training. Society recognizes that lifting weights and eating a balanced diet provides countless physical benefits. However, people don’t realize is that strength training can also provide a significant change in mental health. Good evidence shows that strength training alone can tackle a variety of mental health issues including anxiety, depression, chronic pain (lower back, fibromyalgia and osteoarthritis), self-esteem, sleep, and cognition. Here a few things that weight training can help you gain some brain power.

1) Improved Brain Cognition

Lab studies on mice shows that cardiovascular exercise can create new brain cells called neurogenesis and improve overall brain performance. In addition, tougher workouts can increase levels of a brain-derived protein called BDNF (Brain-derived neurotropic factor), which is correlated with decision-making, higher thinking and learning.

2) Improved Memory

Regular weight lifting sessions can boost memory and learning new skills. This is due to the increased production of cells in the hippocampus, responsible for memory retention. According to a study from George Tech, compared to any other exercises that can yield similar results, significant increases in memory can occur within 20 minutes of exercise as a “single bout of resistance exercise performed during consolidation can enhance episodic memory and that the effect of valence on memory depends on the physiological response to the exercise.”

3) Fight Depression

There are times where stress, personal issues and life can lead us into depression. People dive into different outlets to curb depression such as counseling. However, weight training can reduce these symptoms. A Harvard study once found that “ten weeks of strength training reduced clinical depression symptoms more successfully than counseling. This is particularly important for women since they are more than twice as likely to experience depression and only one out of three actually seek care.” With weight training, it will give an instant release of “feel good” hormones called endorphins. Anything can be achievable if you can get through your grueling workout.

With more energy to complement your new body in workout, you can tackle just about anything life throws at you.

How F.I.T. Do Ya Really Want it?

Keep going, you got one life.

Keep going, you got one life.

So there are many ways to get in shape, whether you want to fit into your old clothes when you were slimmer to literally being in the best shape of your life, and even more. The truth of the matter is what exactly do you see your ideal body? Do you see yourself doing handstands in Yoga? Bench Press over 150 lbs and/or stacks 45lb plates on each side from the already heavy 45lbs press bar? The typical, “I just wanna look good before the summer hits” phrase? All these wonderful goals do have one thing in common, what exactly do you want to get out of a fitness program and is it enjoyable to stick to it in the long run? You have to ask yourself these questions. “What do I want to accomplish?” “Do you want to lose weight and gain muscle? Are you ready to go through the pain and change your diet to get there? How fast and strong will I take my body?

There are absolutely so many fitness programs to think of, its endless. Yoga, Circuit training, Calisthenics, Weight-Lifting, Martial Arts, and general sports are categories we are gonna to focus on this blog since I am currently training on the first 5 I listed. However, you never know, I might be a golf player and call it a day. You can train with a personal trainer (interview soon with mine), train at your very own home, or find a group of people to motivate you to go a gym since science proves that you get to your ideal goal more significantly with a group of people. Spend some money on buying the essentials first so not only you deck out your gym with gear, but motivates you to stay on that mindset in some way. Invest in a good pair of running and/or walking shoes, dumbbells, gym clothes, exercise mat, and a water bottle/gym bag. Other than that, be ready, you got one life.