High octane cardio for rapid fat loss and lean muscle

 Aside from its effectiveness in burning fat such workouts are great for building functional strength&conditioning for soldires, first responders and blue collar workers. 

Whole workout was done non stop doing one jog around the training ground in between sets and exercises:

- 10 jump squats with maximum effort+10 split jump squats

- 10 jump squats 5 sets

- 9 pull ups with chest touching the bar+8 reps of plyometric dips(exploding with maximum effort)

- 7 reps of neutral grip pull ups + 15 dips

- 7 reps of close grip chin ups+15 dips

- 7 reps of neutral grip pull ups + 15 dips

- 7 reps of close grip chin ups + 15 dips

- 7 reps of regular pull ups+10 Hindu push ups

- 10 reps of toes to bar

My muscles stayed fresh during whole workout, never went to fatigue. Full ROM in all exercises, no cheating. Adjust sets and reps to your current fitness level so you can go whole distance.

Squat jumps for big legs

 Squat jumps for muscle growth. Jump as high as you can, land controllably and softly pausing for a second in bottom position to eliminate momentum from previous rep so it won't make the next one easier. Go for multiple reps.

A plight of in/voluntary loner

 

He kept on walking through the woods enjoying every single step. Deep creaks changing by flat trails. He was absorbing this quiet great peacefulness of nature with his every cell.

Despite others praysing his looks he's been lonely for years. People came and left swiftly. Nobody understood his joy of living a simple life. Money, fame, keeping up with the Johneses, nothing mattered to him. He accepted long ago that maybe he will stay lonely for the rest of his life. At war and after loosing his freedom he realised that his simple life and exercising his vigor while being one with nature connecting to the great source of everything was all he ever needed.

So you've lost...

Ricardo Liborio(on the pic he's on the left), one of the great MMA and jiu-jitsu coaches in the world, made a point, in his heavy Brazilian accent: “You have to unnerstan’ you CAN lose. Somebody can beat your ass; but you can overcome, don’t get frustrated. You can’t be a quitter, you have to understand it’s not your time, it’s not your day. Just because you lose doesn’t make you a loser. It’s not the same fight every time. Be humble enough to understand—losing is part of the game. It doesn’t mean to let yourself get conquered, but to know that you can win again, at the right time you can be great. The key to doing well in competition is to accept.” 

Liborio holds the word reverentially in his mouth, emphasizing with his whole face and body. “Accept you can lose, you can not perform. Take this big bag of rocks out of you backpack.”

Why cardio is a must

•  Strengthens heart and improves cardiovascular function
• Improves recovery, regeneration and performance
• Reduces risk of heart attack, diabetes and some kinds of cancer
• Reduces chronic pain and helps manage chronic conditions
• Helps lower blood pressure and regulates blood sugar
• Improves sleep quality and stress management
• Improves cognition, mood and reduces anxiety
• Strenthens your immune system and boosts metabolism
• Aids in fat loss and maintaining healthy weight
• Improves overall health, wellness and longevity
  
  
  
  
  

Skeletal muscle is key for longevity

Strong and healthy muscles may lead to a longer life. Research has shown that grip strength, one of the markers of individual's muscle strength, is a reliable indicator of longevity; greater grip strength indicates a slower rate of aging, and weaker grip strength indicates a faster rate of aging. 

‍There are many factors indicating why muscles can help extend your lifespan, including their ability to fight inflammation, prevent chronic disease, and keep you moving every day.

Muscles also release nanoparticles known as extracellular vesicles, which, when buoyed by resistance exercise, may play a role in healthy aging. Those extracellular vesicles are like a message in a bottle​​ — they contain information that’s passed from one tissue, such as skeletal muscle, to other tissues. If the contents are positive, the recipient will take in the information and become healthier. But if the contents are negative, the recipient will become less healthy.

“What we’ve seen with aging is that the messages being relayed by these extracellular vesicles become negative and compromise the health of the recipient cells,” Fabrisia Ambrosio, PhD, PT, skeletal muscle researcher and director of the Discovery Center for Musculoskeletal Recovery at Mass General Brigham’s Spaulding Rehabilitation explains. “Whereas with muscle activity, it seems we can restore a healthier type of cargo within those extracellular vesicles and therefore have a more beneficial systemic response.”

My experience with FAT GRIPZ

Me doing pull ups with fat gripz

 Fat gripz aren't just for working your forearms. All exercises become harder with them and you feel like all your upper body muscles are gonna explode, absolutely new level of stimulation. As for calisthenics, regular pull ups felt like I'm performing a weighted ones.

Play to win or not to lose?

- Fear is the basis of playing to avoid losing and courage is what drives competitor to win.

- Playing to avoid losing keeps walking fearfuly on the eggshels while playing to win keeps you alert and in the flow state.

- Playing to avoid losing stuters all your abilities when you try too hard or too little. Playing for the sake of winning makes you stay true to yourself.

- Playing not to lose creates muscle tension and leads to mistakes while playing to win allows you to provide your best effort tension free.

- It's just surviving when you play not to lose and it's all about thriving when you play to win.

- Playing to avoid losing creates tense situations and playing to win creates memorable moments.