Under eating can make it nearly impossible to burn unwanted fat. Although you’ll lose weight, your body will hold the flab.
It’s been years since Mark Wahlberg has looked like the Calvin Klein underwear model he was in the 90’s. Mark is back in shape and more muscular than ever for his new film with the Rock Pain & Gain. He said he was eating up to 10 times a day and drinking mass gainers to bulk up, eating when he was still full from the previous meal.
Mark’s workout split was tailored towards bulking to gain a lot of muscle, as it was almost a whole body workout with the body parts split into two days, see what I am talking about below:
Mark Wahlberg Workout
DAY 1 legs, back and biceps
Dumbbell Lunges – 4 sets, 8-12 reps
Leg curls – 4 sets, 8-12 reps
Squats – 4 sets, 8-12 reps
Bent over rows– 4 sets, 8-12 reps
Pull ups – 4 sets, 8-12 reps
Barbell curls – 4 sets, 8-12 reps
DAY 2 chest, shoulders and triceps
Push ups – 4 sets, 8-12 reps
Bench press – 4 sets, 8-12 reps
Incline Dumbbell press – 4 sets, 8-12 reps
Tricep cable extensions – 4 sets, 8-12 reps
Skull crushers – 4 sets, 8-12 reps
Cable cross overs – 4 sets, 8-12 reps
Seated Arnold press – 4 sets, 8-12 reps
Day 3 – REPEAT DAY 1 BUT DO NOT TRAIN BACK
DAY 4 – REST
DAY 5 – REST
The rock is not only a movie star but he is also a professional wrestler in the world famous WWE (where was the champion the last time I checked after beating CM Punk). When he was doing only wrestling the rock was not as shredded as he is now, he had the typical wrestlers physique, the size without the cuts, his legs were thick but nothing impressive, he always had killer traps but now he has improved on all those, adding muscle and getting cut at the same time. He has been filming a lot of action movies so he had had to look incredible in all his roles, the Fast and Furious 6 being one movie, GI Joe being the other and now Pain & Gain. The Rock now looks like a serious bodybuilder with an impressive body that would be hard for normal people to achieve in a short time. For the Rock to get this shredded he was on a strict diet for 150 days without having a cheat meal. The Rock has been training for years so for him it’s a different story, here is his workout but do not expect to look like him any time soon, A body like his takes years to attain to consistent hard work and eating crazy amounts of food.
Dwayne “the Rock” Johnson Workout
The rock has a typical bodybuilder split in which he trains for 5 days and rests for 2 days per week.
Monday – Shoulders
Machine press – 3 sets, 21 reps
Dumbbell lateral raise/front dumbbell raises (superset) – 3 sets, 8 reps
Bent over cable reverse flys – 5 sets, (12, 10, 8, 6, 4) reps
Hammer strength shrugs – 5 sets, (12, 10, 8, 6, 4) reps
4-way neck machine – 4 sets, 12 reps
Tuesday – Back
Wide grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps
Close grip lat pull downs – 5 sets, (12, 10, 8, 6, 4) reps
One arm machine row – 4 sets, 12 reps
Hyper-extension – 4 sets, (15, 15, 12, 12) reps
Wednesday – Rest Day
Thursday – Legs
Leg press – 4 sets, (25, 20, 18, 16) reps
Smith machine lunge – 4 sets, 8 reps
Leg curl – 4 sets, (12, 10, 8, 6) reps
Standing Calf raises – 4 sets, 6
Friday – Arms
Dumbbell curl – 5 sets, (12, 10, 8, 6, 4) reps
Machine curl – 6 sets, (12, 10, 8, 6) reps + 2*21’s
Cable tricep extension – 5 sets, (12, 10, 8, 6, 20) reps
Overhead cable tricep extension – 4 sets, (12, 10, 8, 20) reps
One arm reverse grip cable tricep extension – 2 sets, 15 reps
Saturday – Chest
Incline dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps
Flat dumbbell press – 5 sets, (12, 10, 8, 6, 4) reps
Cable cross-overs ( 4 sets 12 reps) + push ups (4 sets 15 reps) [super set]
Sunday – Rest day
The next time you’re tempted to hit the treadmill when the temperature dips, consider this: Working out in cold weather may actually burn more calories than working out where it’s warm. A study from the University of Utah found that basal (resting) metabolic rate increases in cold temperatures because staying warm requires more work from your body.
1. Snowshoeing provides cardio plus strength, agility, balance and endurance. Your legs will burn after snowshoeing, and you’ll get to see some beautiful scenery. Calories burned in 30 minutes: 300*
2. Cross-country skiing is a total-body workout. Elliptical addicts have nothing on cross-country skiers! In fact, Nordic skiing, where you ski up hills, burns more calories than any other exercise or sport. Plus, it combines endurance and balance with cardio and strength. Calories burned in 30 minutes: 600
3. Jogging is straightforward and simple, so bundle up! A brisk jog or walk in the cold will give your metabolism a boost and burn extra calories. Stick to tree-lined trails and tall buildings to protect your face from freezing winds. Also avoid icy areas and wear warm gear that breathes so you won’t overheat. Calories burned in 30 minutes: 280
4. Snow shoveling is a good upper body and cardio workout. Depending on the weight of your shovel and if you make sure to alternate your hands every five minutes, the benefits could be similar to a short kettlebell workout. Next time you have to dig out your car, strap on a heart rate monitor and you may not have to hit the gym after work! Calories burned in 30 minutes: 250
*Calories burned are for a 180-pound person
There is nothing better than a challenge. Can you do this? Are you man enough? Well, it’s time to introduce the “No Weights Workout” Challenge. Let’s see who can complete the workout, and who walks away. It may seem simple, especially since there are no weights, but don’t be fooled. It’s time to see if you are up to the challenge.
- Flat Bench or Chair
- Pullup Bar
All exercises have a number of reps that need to be completed before moving on to the next exercise. The goal is to time yourself. Complete all reps prior to moving forward, because this is THE CHALLENGE and is not for the weak!
- 1-Arm Pushups – 25 Per Arm
- Pullups – 30
- Lunge Jumps (start in a lunge position, jump up, and switch legs) – 50
- Situps (NOT crunches, you can hook your feet under an object, like a couch)
- Feet Incline Pushups – 30
- Close Grip Pullups – 30
- Jump Squats – 50
- Planks (with 1 leg raised off the ground, toe should be 4-6 inches from the floor)
- Feet Incline Close Grip Pushups (put feet up on a bench or chair) – 30
- Chinups – 30
- Wall Sits – 60 Seconds (total)
- Planks (with other leg raised off the ground, toe should be 4-6 inches from the floor) – 90 seconds (total)
Repeat circuit once, for a total of 2 circuits.
- 30 Minutes or Less –Zyzz like god status
- 30 – 45 Minutes – All American
- 45 Minutes – 1 Hour: Gym Class Hero
- 1 Hour or more: Waterboy
This simple yet effective workout can be performed every other day if you can dedicate that much time to exercise. You could do less, especially since this is a challenge workout, but is still very effective.
There is no muscle that rounds out a balanced physique like the traps. They sit next to your neck and on top of your shoulders. Consider your chest and shoulders the mantle. The traps would be the trophy that sits on top of that mantle. I’m not sure about you, but I know for damn sure that I have no place for a participation ribbon on my mantle. The trophy that sits on the mantle must be of mass proportion. There is no need to waste that precious space with a simple ribbon. There’s no place for a runner-up trophy either. It’s time to build some champion sized traps!
The traps are one of the most overlooked muscle groups in the body. They sit just above the forearms but below the calves. When you have a few extra minutes after destroying your shoulders and triceps, you load up the bar for a few sets of shrugs. After mainly using your calves for that 800 pound set of “shrugs” you call it a day. Weeks later you see little result from your efforts, and of course you blame the exercise. Oh, dear friend, you need a real lesson in training your traps.
Key #1: Squeeze ‘em
We are talking about squeezing your traps on every rep. Most people perform trap exercises like they are performing some horrid version of calf raises. Way too much muscle involvement for such a simple exercise. The shrug is about a two to three inch movement, yet you’ve got the whole van shaking. Perform the exercise with a slow and controlled motion. Keep the weight off of the rack until you are finished. Forcefully contract your traps to pull the weight up. Squeeze for one to two seconds, and slowly lower the weight. Repeat for X number of reps (the preferred rep range is 6-8, as long as each rep can be performed without excess motion).
Key #2: Stretch ‘em
This doesn’t mean you need to head over to the dust ridden stretching contraption. Though, it wouldn’t hurt to stretch after your workout. This is the fun one for you plate loading freaks. You can load up a barbell and hold the stretch for as long as possible. This isostatic stretch can help loosen the area but can also help you build strength. You should also see great increases in grip strength as well. If this exercise is not for you, then be sure to keep some form of a deadlift in your leg routine. Guys with massive traps have mentioned they noticed serious trap growth through deadlifting.
Key #3: Row ‘em
Ok, so you aren’t really going to row your traps, but you will use various forms of rows to gain massive traps. Upright rows, bent-over rows, one-arm rows, as all of these work your traps and provide a great stretch. Be sure to really feel your traps stretch on each rep (as you already should be doing). Just like in key 1, you really need to squeeze at the top. Feel those muscles grow!
Remember… squeeze, stretch, row, squeeze, stretch, row. The keys to growth only work if you implement them. So, once you finish reading, head to the gym and get to growing! Seriously, GO, NOW!
The Planche push-up
This is a variation of the push up in which your center of gravity must be above your hands. This is commonly done with feet propped up in the seat of a chair while your hands are on the ground performing the pushing movement. This provides great resistance and can hit certain parts of your muscles that aren’t stressed as much when performing with the traditional position.
This form is considered the ‘gymnastic’ push-up as it is performed with your hands positioned close to the hips and spread far beyond shoulder width to strengthen core and increase balance.
The Judo push-up
Also called the Hindu push up is a form in which you start bent upwards and come down with your chest above the ground, your head up and your elbows inward. The proper positioning varies.
The Guillotine push-up
This push-up is performed with both your hands on objects like two chairs or two medicine balls in which your chest comes down below your shoulders to further extend your muscle. This can be very useful in developing more range of resistance in the exercise.
The Backhanded push-up
The Backhanded push-up is simply performed using the back of your hands rather than your palms and uses a different force of motion to better build your arm and chest muscles.
The Knuckle push-up
The knuckle push up is commonly used in martial arts training to toughen the knuckles and strengthen the arms and wrist in a punching motion. It is pretty self explanatory as it is done with using fists rather than palms. This can also be done with gloves on if you are a boxer or MMA fighter as it will help train your punching technique.
One arm push-up
Also simple to explain but not simple to perform. This version is done with one arm and can be performed in different variations. The main object of this push-up is to increase the resistance of the exercise. It is known as one of the most difficult push-ups to do.
I’m often asked what’s a good exercise for the gluteus and hamstrings. Bridges are one of the most underrated and underutilized exercises for working those muscles. The bridge is an excellent exercise to isolate and strengthen the gluteus, hamstrings, core stability muscles, hip/lower back as well as improve spinal stabilization. Most people do this exercise without added resistance, but that’s a mistake (see “tip” below vid). Done with added resistance, there’s improved responses, as all muscles require added resistance (vs volume) to adapt and get stronger. And NO, they are not just for women!!!
Bridges are a highly functional exercise that can lead to both functional improvements as well as visual. For example, one practitioner of Brazilian jiu jitsu I know said “This is a key exercise for anyone who competes in jiu jitsu tournaments. Strong bridge makes all the difference in escaping. I work bridges hard.”
Bridges are an exercise that have both expected and unexpected benefits both functionally (for various sports) and visually, for bodybuilders, figure/fitness, or the average person looking shape up and strengthen the area. It’s also used for both rehab and prehab. Personally, I tend to incorporate it into lower body days. A typical workout might look like: front squats, RDLs, Bridges, and planks, or a workout I did the other day geared more toward conditioning/GPP/conditioning was a complex of:
Sand bag step ups
Slayer Barbell Bridges
High/low Prowler sprints
Did three circuits of the above then some planks and side planks. My butt was sore for days!
Tip: most people do bridges with body weight only as adding additional resistance comfortably is not always easy. The Slayer Barbell allows for as much added resistance as you could want in perfect comfort, which is one of many exercises this bar allows. If not using a Slayer, try putting a foam pad around an Olympic bar (so the bar does not dig into your hips), or try a plate across your lap, or a heavy medicine ball. None of those options are as comfortable and smooth as using the Slayer Barbell, but experiment with those options and see what works for you. As with any body weight only exercise, your own weight will only get you so far and added resistance will be needed for continued increases in strength, etc.
Like a mythological creature, every person that exercises is aware of the coveted “anabolic window”. A window of time where the body morphs into a nutrient sucking beast that devours all in its’ path. It must be fed or your body will be consumed alive. Ok, a bit dramatic, no? The anabolic window concept has been around for awhile. People keep tabs on it like clockwork. You see guys at the gym ready to down their post-workout shake once the weights hit the floor. Is this really necessary? It’s time to dive deeper into this concept and learn the proper ways to reap the anabolic benefits.
Anabolic Window Defined
There should be no delay in noting that the anabolic window is a concept that is fact based. Unfortunately, it has been misrepresented to the fullest and people do not understand how to use it properly. They also clearly misunderstand when NOT to utilize the window. Yes, there is such a time.
The concept is defined that you must consume a certain amount of carbs (based on bodyweight) immediately post-workout. This massive dose of carbs is intended to rapidly replenish glycogen within the body. It is also supposed to be coupled with a moderate amount of protein to facilitate the shuttling of amino acids to muscles for repair and recovery. The athlete is ideally wiped clean of carbs due to the grueling workout, and timing between pre- and post- workout meals. There have been many studies completed on this concept and the proper amount of carbs during this post-workout window.
The optimal amount is 1.2-1.5g of carbs per kilogram of bodyweight within 30 minutes post-workout. A delay of two hours can drastically reduce the re-synthesis rate, but as long as carbs are steadily ingested, glycogen stores are refilled within 24 hours. Studies support the use of around 8-10 grams of carbs per kilogram (based on intensity and frequency) are necessary within that 24 hour timeframe. It is also an important note that of the various types of carbs used, fructose replenished glycogen the slowest. Fructose would be an ideal choice in the pre-workout timeframe as it tends to be stored in the liver for fresh glycogen stores.
This window needs to be utilized properly. Consuming too many calories from carbs and protein at one time can cause a massive insulin spike and calorie overflow. This is where fat gain becomes a problem. People are not using it properly to fit their diet. Below we will dive into some of the more basic diets to see which diet(s) would benefit the most from the anabolic window.
Body Type and Goal Specifics
This was going to be multiple sections, however there is some crossover with these two aspects. As body types and goals often closely relate. Generally, people that possess more bodyfat are looking to lose bodyfat. Those with lower bodyfat levels are mainly looking to maintain that level, possibly reduce it, or simply gain muscle with a combination of the previous two. Why does this matter? I’m glad you asked.
Those with higher levels of bodyfat (15% or more) tend to have a higher level of insulin resistance. This is normally not a problem, as exercise can help increase insulin sensitivity (i.e. reduce insulin resistance). This is an issue with the anabolic window, as the post-workout shake is going to cause a massive surge of insulin. Since those with higher bodyfat levels have a certain level of insulin resistance, this becomes a problem. The body cannot handle this surge and the nutrients don’t get absorbed into the muscle and liver, but will mainly be deposited as fat.
People with lower bodyfat levels (15% or less) will have less insulin resistance. Thus, they would ideally respond better to a surge of insulin post-workout produced by the shake. One factor to consider is based on the goals of each individual. It’s a calculated decision that must be decided and few people tend to remember their list of goals in situations like these.
Your goals are whatever you choose. The key to remember is keep blood glucose stable. You will want to ingest something within a reasonable time post workout. This is due to various factors coming into play. One of these factors is cortisol, which can wreak havoc if not dealt with properly. Another factor is pre-workout nutrition. The other factor to consider is the overall focus of your diet. Cortisol can be kept at bay by consuming some type of food source after your workout. Be sure that it is within 30 to 45 minutes after your workout.
Dieting & The Anabolic Window
There are various types of diets out there. Each has its’ own specifics on what you can and cannot eat. Some are high carb, others low carbs, and some no carb (to name a few). The type of diet is very important in determining if utilizing the anabolic window is best. In each diet, it is the carb portion that is pretty much the make or break in utilizing the window (i.e. without carbs, you’d have a hard time benefiting from the anabolic window based on current research).
Higher Carb Intake
This type of diet will allow you to easily utilize the anabolic window to full effect. Simply follow the protocol listed above for optimizing the anabolic window. The amount of carbs post-workout should not be drastically higher than your usual carb intake for meals. A higher carb diet would utilize 55-60% or more calories from carbohydrates.
Moderate to Low Carb Intake
These diets tend to very, especially since low carb means different things to different people. The anabolic window would be beneficial here, but it is important to remember that glycogen can be replenished within a 24 hour timeframe. Diets like these should utilize carbs at breakfast due to the overnight fast. They also should use a decent amount pre- and post- workout with the remainder spread throughout the day. While you may not be able to reach the protocol listed earlier, you will still benefit from faster glycogen replenishment (than had you not utilized the anabolic window).
Extremely Low to Zero Carb Intake
The concept of extremely low carbs and zero carbs are principles that have been around for quite awhile. The extremely low carb diet is often looked at through principles of the Atkins diet (which was not the best case for this type of diet). The body can survive and thrive on a diet that seems to promote butter, bacon, and fatty beef. However, other aspects need to be addressed to truly make that work.
Extremely low and a zero carb intake are obvious candidates to NOT utilize the anabolic window. Your carb intake is going to be sparse. Most of your carbs will come at a cost of negligible carbs from various sources. There are also a few food items that have a few naturally occurring carbs, like milk (and milk based products). The times you may be allowed carbs in these types of diets are most likely during your off days to allow the body to fully replenish glycogen. This article is not about diving deep into each type of diet, so as always do your research beforehand.
What did we learn?
It’s obvious that when carbs are restricted that the anabolic window becomes somewhat void. In low to no carb diets, the focus is usually on fat loss first. You should not be concerned with glycogen replenishment, as it’s nearly impossible with so few carbs. As for the remaining diets, utilize it as described, but be sure to follow your goals. Do not get too caught up in the window, but know that it is available. I am not trying to downplay the concept in any fashion, it just needs to be understood that their are other methods to restoring glycogen. The method works, but make sure it works within your diet and adjust as needed.