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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 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
Training methods have changed dramatically in the last 10 years & for the better if I might say so myself. We are talking about unconventional training apparatus & routines, like heavy ropes, tyres, prowlers, rocks , kettlebells, sandbags, medicine balls together with body weight exercises. We at The Tough Spot Gym incorporate all the above to give our Tough Spotters a variety not to mention keep them on their toes. You might ask why I keep going on about this ? Because the results are there, research with trial & error have shown our body does not know muscle it knows movement. Unconventional training routines & workouts are usually known as caveman / cavewoman workouts. Let me elaborate a little on this in regards to using compound versus isolation exercises. Compound exercises are exercises that use more than one muscle group & run multiple joints in opposition to isolation exercises that limit one joint & one muscle group. An example of a multiple joint exercise would be the traditional squat, strengthening quadriceps,hamstrings, hip flexors & gluteus & working through the hip & knee-joint at the same time. A typical isolation exercise would be a preacher curl or dumbbell biceps curls that targets biceps & only moves the elbow joint. Even today still in gyms across our great nation we see the same thing day in day out an overweight guy walks on the treadmill for 4 minutes, then hits the chest press for a few sets, then he grabs the curl bar, stares into the mirror , then cranks out 2 sets of bicep curls. When he is done with that he grabs a squishy mat to do a few reps of crunches. If this sounds like you, you’re in for a rude awakening ….. when you try our KATMA Strength & Conditioning Guide or take one of our group classes. You will learn to UNLEASH THE BEAST FROM WITHIN………
Spotters ever since we mounted the TRX in The Tough Spot Gym, we must say as of late it’s been our preferred tools for conditioning regimens. If used correctly, the TRX can be highly beneficial for any functional training program. This exercise is one of the toughest I can think of, when it’s done correctly. It involves every muscle in your upper body and core through the entire range of motion. Now Spotters enjoy.
Circuit training for women combines aerobic exercises and resistance training, rapidly switching from one exercise to the next. This increases fat loss, builds muscle and promotes heart/lung strength. Aerobic exercises improve fat loss and strengthens the heart and lungs.