My complete lack of focus and also my ignorance of my surroundings were both things that alcohol can cause. Alcohol and bodybuilding simply don’t mix! This article is not intended to dissuade people from using alcohol moderately, for recreational purposes, but will point out, from an athlete and a researcher’s point of view, its significant shortcomings Alcohol consumption is not something that any bodybuilder wants to get involved with because it has many adverse effects on everything we need to gain muscle- hydration, recovery, anabolism, and focus being a few examples.I know nobody would ever think of consuming alcohol directly before a workout or after one – but even having a few drinks a night or two before a workout can cause a negative impact on you. Since alcohol consumption is very hard on the kidneys, drinking will have a negative impact on your body’s hydration. Your body’s water will go to the kidneys to metabolize the alcohol when it should be used to help process other substances! Hydration is key to performance in sports or weight lifting because water is needed in all energy-creating reactions. It can take the body awhile to become re-hydrated, so I suggest if you are out drinking, have a glass of water as well, to maintain proper hydration.
THE 10-WEEK BLUEPRINT TO
RAW BABARIC STRENGTH & POWER
PROGRAM CREATED BY:
KATHRYN & CHANCE HALDIMAN-MAHOI
Primal Unleashed Strength & Power Guide is available for purchase in an ebook format for USD $35.00.
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Copyright 2013© The Tough Spot Athletic Training Center
THE BRAZILIAN FLAG – BANDERIA DO BRASIL - ORDEM E PROGRESSO
The next time your better half calls you a caveman or cavewoman, take it as a compliment regarding your highly evolved eating habits. 70% of the calories we eat today come from refined sugars, flour and vegetable oils. We’re hard-wired as primates to find something that’s sweet. We’ve taken that sweet and put it together with fat and we call it a donut. The Paleo Diet has been steadily adopted by the athletes worldwide to help get them in touch with their inner Neanderthal by fasting for a day here and there and chasing grueling workouts with brontosaurus-size quantities of meat. The bottom line is the diet is not complicated. Eat the food that you are adapted to in your genetic niche, and you’ll be OK. So what does it take to go Captain Caveman? (Hint: it’s definitely not hoarding copious amounts of mastodon meat in a separate cold storage unit in Alaska) Do some hunting and gathering in the outside aisles of your grocery store and stock up on protein rich in Omega-3 fatty acids like salmon, and lean meats and fresh fruits and vegetables. You can skip the dairy and grains section of the outside aisles. They are a no-go in the Paleo Diet philosophy. “Humans never ate dairy products. Can you imagine trying to milk a wild animal? That only occurred about 10,000 years ago. Lastly, get sunlight. Homo sapiens are meant to be outside (My Fellow Michiganders know this), not cooped up in dimly lit offices hunched over computers choking down a bag of microwave popcorn for lunch. Remember like the T Shirt reads “Cavemen do it better”.
THE FRENCH FLAG -REVOLUTION & FREEDOM
I know what you’re thinking another grueling workout but not today REST DAY. Congratulations to our Tough Spotter Winners (Michelle. J & Luke. H)of time trials for last posted workouts they both received complementary personal training sessions with The Primal Unleashed Teaser Guide( full guide when we launch later this month) Although much prized, especially in sports, mental toughness is a term that is sometimes overused with regards to behavior during high-pressure situations. Our Stone Age ancestors didn’t need a big motivational speech to get them out of the cave and off to hunt for the necessities of survival. So what is mental toughness and how can we nurture and develop it in ourselves and others. Motivation, that factor of wanting to achieve a specific goal more than anything else, is a key factor that separates champions from well non Tough Spotters. Belief in yourself, the best athletes believe in themselves and as a result are better able to persevere through setbacks. Focus, mentally tough people don’t get distracted. They constantly stay on target by reminding themselves of what it is they are trying to achieve. Putting it into Practice Here’s how can we enhance our own levels of mental toughness. Set Realistic Goals – Goals are a roadmap that marks out how you’re going to get from where you are to where you want to be. For best results, think of the acronym of SMART goals. They should be Specific, Measurable, Attainable, Realistic and Timely. Stay Positive, negative thought patterns only take away from your ability to attain your goals. Resolve to find the positive side to every situation, no matter how bleak it may seem. Internal Dialog, many of us get stuck in negative feedback loops in our heads (Sound Familiar). We criticize ourselves, focusing on negative outcomes and even berate ourselves as if we were the fans of an opposing team. Your thoughts eventually become your actions so make sure you don’t say anything to yourself that you wouldn’t say to anyone else. Focus on the Present, no matter what’s happened in the past, you can’t change it. You can only focus on the here and now. Worrying too much about the past or future detracts from your ability to focus on what you need to do to achieve your goals. When you make mistakes, let them go. When you do something fantastic, let it go as well. Both can negatively affect your level of attention to what you need to do right here, right now. As you work through these ideas, keep in mind that mental toughness is a skill, just as shooting a basketball or making a proper golf swing is a skill. You wouldn’t expect to master either of those skills immediately and you won’t master the art of mental toughness immediately either. Just keep working and try to get a little better each day more consistent, more confident and more focused the foolproof method of eventual success.
The flag of Italy (bandiera d’Italia), often referred to in Italian as il Tricolore
Taking care of your body needn’t be another arduous task on your daily roll call. Obtaining the body you want is more than exercise. It’s more than just eating right.It’s a mindset…a lifestyle of constant maintenance and learning. Armed with the right knowledge, tactics, tools, thought process,and determination, it really isn’t as hard as you think. Our mission at The Tough Spot Gym is to simplify the process by supplying the information you need to get the body you want and keep it that way. With that in mind Enjoy Primal Over-ride Teaser#3
500 M run with either a sand bag on either shoulder or bear hugged or a kettle bell
60 Chin ups
300 M farmers walk with dumbbell weights / kettle bell or farmers yolk
60 Weighted dips use a weight vest or a dumbbell between your thighs to add extra intensity
100 Push-ups real push up no knees on ground
60 Knees to elbow hanging from a pull bar
100 Sit ups not crunches
Send us times best time will be featured on our website Have Fun
The Untied Kingdom Flag – The Union Jack
Incinerate calories, matrix approved stamina, increase your endurance and full body strength. It is broken down into two Tough Spotter stages, the first stage is designed to prepare you, and the second stage burns calories, speeds up your metabolism, and develops stamina.
Tough Spotter Duration: 20 minutes
- Spotter Intensity: Medium to High- Tough Spotters never go lower GRRRRRRR
- Equipment: weighted vest, heavy bag, logs, rocks, whatever your heart desires J!
Tough Spotter warm up
Run 3 – 5 minutes up a steep incline whilst carrying at least 30-35 lbs of weight / wear a weighted vest. Stay at 60% to 75% of your physical limit for warm up duration. The purpose of this stage is to get you warmed up and ready for Tough Spotter Stage #2.
Spotter Highlighted Tips: Improvise by carrying a weight behind your neck whilst walking up and down stairs, or even carry a heavy bag in each hand whilst stepping up and down onto a single step or bear hugging a heavy bag.
Remember! Stay at 75% intensity, don’t burn out! You can go Tough Spotter ballistic in the next stage.
Tough Spotter Stage #2 – Intense Interval Training
Set up a small circuit of 4 – 6 exercises. Now do each exercise one after the other at 100% intensity – with no rest in between :) Each lap of your circuit should take no more than 3 minutes.
Incorporate some of these exercises:
- Chin-ups or Pull-ups.
- Presses – pushing a weight above your head or chest.
- Sit-ups (not crunches).
- Squats or Leg Raises.
Vary the exercises so you’re working as much of your body as possible
Send us your times the best time will be featured on our site Best Of Luck
Primal – First; Original; Primeval: Primal Eras before the appearance of life on Earth. To all our Loyal Spotters who loved, smiled, cried, screamed , bleed while completing The KATMA Strength & Conditioning Guide making it a whooping success here at home with great usage & popularity internationally we thank you from the bottom of our hearts. Well you didn’t think it was going to end there did you either online or in our now world renowned training facility we aim to deliver continuous innovating workouts. We bid ye welcome to PRIMAL UNLEASHED A Ten week no holds barred tamplet for creating raw barbaric power – strength if you thought our last guide was hard will take hold grab on & hold tight you are about to be PRIMALLY UNLEASHED. We will premiere set workout teasers for your pleasure / pain as we transverse set countries see if you can guess which ones here is a teaser of things to come. ENJOY
Teaser #1 – UNITED STATES OF AMERICA
1. Sumo Deadlifts—60% x 4 reps x 5sets
2. Leg Squats—50% x 5repsx1set, 60% x 5repsx2sets, 70% x 3reps x 2sets, 80% x 3reps x 3sets, 90% x 2reps x 4sets, 80% x 5reps x 1set, 70% x 6reps x 1set
3. Front Bench Presses—50% x 5reps x 1set, 60% x 5reps x 2sets, 70% x 3reps x 2sets, 80% x 3reps x 3sets, 90% x 2reps x 4sets
4. Weighted Dips—10reps x 5sets
5.Deadlifts Off Box—50% x 5reps x 1set, 60% x 4reps x 2sets, 70% x 3reps x 3sets, 80% x 3reps x 3sets, 90% x 2rep x 5sets
6. Incline Rear Bench Presses—80% x 5reps x 6sets