First Cut Fitness

When it comes to working out on the bar, you often see individuals performing complex moves that test the boundaries of human strength. However, you don't necessarily have to try anything quite as daunting to get amazing results.

It all boils down to the basics - muscle ups, dips, and pull ups. As demonstrated in this video here, if performed only a few times per week, this simple superset is sure to provide stellar upper body development. Once these become easy, there are many different variations you can attempt. Happy training!

And by "TUT," we are not referring to good old King Tutankhaman, nor the dance moves that are named after him, but in this instance, it stands for "Time Under Tension." When it comes to calisthenics, in order to build muscle, it's not about how many reps you can bang out in a row, nor the amount of weight pushed or pressed, but rather, as the name suggests, how much time you put your muscles under pressure, or tension.

See how the gymnasts do long sets on the rings, parallel bars, and pommel horse? That is what is referred to as time under tension, and is the very thing that allows them to create such massive musculature. Doing a 100+ push ups every day, while an impressive feat in its own right, will not give you that long sought after shredded physique. As a matter of fact, despite the fact that your strength and endurance may have gone through the roof, your body may not look much different at all.

As demonstrated by the gymnasts, time under tension is accomplished by performing long, drawn out, continuous sets with multiple movements. For example, on the bars, you can start with muscle ups, then move onto front levers, back levers, ice cream makers, pull ups, etc. all back-to-back, nonstop. Basically, you just keep going until you get gassed. The same can be done on the floor, with varying positions of push ups, handstands, planche (or planche progressions), etc. Just remember to do each rep in a slow and controlled motion. The idea is not to do as many as you can, as fast as you can, but to be able to feel the tension on your muscles for the entire duration.

For an example of "TUT" in action, check out this video. It's one of our favorites.  ;-)

Happy training!

 

A few weeks ago, we at First Cut Fitness caught wind of the Sport-Fi S6 Challenge held by MEElectronics, one of the more desirable brands for quality earphones at budget prices. The S6 is the newest incarnation of the wildly popular M6, designed to provide superior sound while staying in place during more aggressive sporting activities.

Part of the deal to receive a free pair of earphones was to film and produce a video of ourselves using them while exercising. Lo and behold, here it is! We hope you find it entertaining, and please "Like" it on our YouTube page if you enjoy it, so we will have a better chance to win the grand prize! Thanks!

Here are some stills from the shoot!

Watch Sport-Fi S6 Challenge Video Here!

A few weeks ago, I made mention of the Rack workout bar I noticed on an infomercial. The verdict was that although this is a great piece of equipment, it is still grossly overpriced, and not absolutely necessary.

Just recently, I caught wind of this great product sold at Wal*Mart of all places. It is a standalone power tower that pretty much allows you to do all of the most effective upper body exercises, such as pull ups, dips, push ups, v-sits, , levers, planches, and it looks even sturdy enough for muscle ups as well.

If you have space in your room, garage, or even backyard (not sure about how rustproof it is), I would definitely recommend grabbing one of these for the bargain basement price of just $117! I just might order one myself.

 

 

 

So, I was up late the other night, and noticed an infomercial for the latest piece of home exercise equipment called The Rack. In all honesty, it really isn't all that special - basically a run of the mill foldable dip rack - something that's been in existence for awhile now.

For upper body development, the dip is without a doubt one of the best exercises you can perform, with a myriad of variations for adding resistance, from altering the time period of each rep, to changing the angle, to even adding some external weight.

What makes this ad interesting is the giant $14.99 plastered all over, leading people to think that this is the final price. However, if you click on the links on the site, you will soon realize that this is merely for a one month trial, and the actual sticker price is $160! Granted, this is certainly not mindblowingly exorbitant, but why even bother when the local park has this very same set up... for FREE?! Better yet, you can just set up a couple of chairs at home, and do the same exact workout!

To this day, the only piece of infomercial exercise equipment that is worth the money is the Iron Gym pull up bar, one of my favorites, and something I use on almost a daily basis. You can easily find it at many retailers for as little as $20, and is definitely a wiser investment than The Rack.

P.S. Do you seriously think these fitness models in the commercials really got this ripped solely from using said product?

 

People often ask me what the true definition of "calisthenics" is. In the simplest terms, it basically constitutes performing strength building exercises using nothing more than what good old mother nature gave you. This means not doing any type of "weight training" in the typical sense.

Now, this does not mean that I am anti-weightlifting, not in the slightest. I actually have a background of going to the gym for 10+ years before ever getting into this whole calisthenics movement, so I definitely endorse the merits of both. As a matter of fact, for many, it would be most beneficial to dabble in a mixture of the two. However, for the most part, I currently pretty much do nothing but calisthenics, and also endorse that to my friends and clients.

Here comes the tricky part. Every once in awhile, someone will "catch" me with some sort of weight in my hand, be it a sandbag, dumbbell, etc., and ask me if I'm cheating on my own principles. Well, not necessarily. There indeed is a fine line, and some people may have differing definitions, but here is my take on it. By adding weight to an exercise that I already perform consistently without weights, it is merely making it more challenging through increased resistance. For example, slapping on a backpack full of rocks when doing pull ups, doing dips with a weight belt, running with a weight vest, or practicing punching drills with light dumbbells are all effective methods of taking your skills to the next level.

In a nutshell, I am still lifting my body as the main source of resistance, and not solely relying on external weights to provide it. The idea is that you do these same exercises regardless of whether you have the weights or not. The weights are only to compliment the movement to make it more difficult.

Here is a great article about adding weights to simple calisthenics.

Well, it's about that time of year when the kids are all back in school! What does that mean for us exercise enthusiasts? The parks and playgrounds are all free! Join me as I partake in a quick workout at the local park, one of many more to come as I kick off the new season!

I know that like many working people out there (myself included), you have a busy schedule, and can't always find a dedicated continuous block of time during the day to head to the gym, take a jog, go for a long walk, etc. You probably still want to exercise, but the daily grind just doesn't allow you much of an opportunity. What to do? Well, the answer is quite simple, and actually doesn't take up much of your time at all...

Break up your workout into 4 minute intervals spread throughout the day!

During these sessions, you will experience a very efficient workout that will improve your cardiovascular endurance and strength at the same time. This is based on the principles of the "Tabata Method," named after famed Japanese researcher, Dr. Izumi Tabata. Here is how it works.

20 seconds exercise as intensely as you can, with maximum speed / reps

10 seconds rest

Repeat until 4 minutes have elapsed. Simple as that. This totals 8 sets at 20 seconds apiece.

If you like, you can do all eight sets with the same exercise, but I prefer to mix things up in a more cross-training style. The types of exercises performed are strictly up to you - basically anything that will keep your heart rate up for the said amount of time - but should normally consist of compound movements that activate numerous muscle fibers. Since I promote strictly calisthenics, anything from push ups, pull ups, muscle ups, dips, burpees, squats, crunches, sprinting, jump roping, etc. will work well. If you are more advanced, you can add more difficult variations of these.

I usually recommend alternating between two exercises, performing four sets apiece. Typically, it is best to switch between opposing bodyparts (chest / back, chest / legs, etc.), as this allows a bit of rest time while the other muscles are working. Sometimes I also do three different exercises (3, 3, 2 sets) or four (2, 2, 2, 2), but for this, just make sure that you don't lose count. Heck, if you are feeling spontaneous, you can try something different with all eight of them. Just remember to keep up the intensity for every single set. Below is just a sample of the different combinations you can try:

Two exercises, alternating: E1, E2, E1, E2, E1, E2, E1, E2

Two exercises, one before other: E1, E1, E1, E1, E2, E2, E2, E2

Three exercises, alternating: E1, E2, E3, E1, E2, E3, E1, E2

Three exercises, one before other: E1, E1, E1, E2, E2, E2, E3, E3

So, how many and how often? The answer: Whenever you can find the time. Ideally, you should be able to muster four to five Tabata sessions stretched thoughout each day. Say you wake up in the morning, bang out two back to back before work, and you will have only spent a whopping eight minutes! Perhaps during your lunch break, before heading out to grab your soup and salad, you can find an empty space at your office to perform another one. Then, after work, before dinner, another one or two. If you have the time and energy, you can even attempt four Tabatas in a row, with a one minute break in between each.

Doesn't this sound much easier than having to drive to the gym after work, spending 30 minutes or even an hour slaving away on the treadmill and Precor machines? Total elapsed time per day, 16 to 20 mins. That's it! I know that even the busiest of people can certainly spare a measly four minutes at various times thoughout the day.

Have a nice workout, and let me be the first to wave goodbye to all that extra fat you will shed.

Now that I've reposted all of my old blog entries, I thought I'd acquaint you (or reacquaint if you have been following me for awhile) to some of my YouTube videos over the years. As my philosophy states, there is nothing but pure calisthenics here. All you need to train your body to maximum fitness and strength... is the body itself. Check out the videos below to see how! Of course, always be safe, and don't try anything beyond your ability level.

Many more are in the pipeline, so keep posted! In the meantime, please enjoy these I have arranged for you. Also, don't forget to subscribe on YouTube if you haven't done so already! Have a nice workout!

The Local Bar is My Gym - All you need is a pull up bar for the best upper body workout you can ask for.

Office Workout - No time for the gym after work? Why... you're already there!

"Thug Workout" at the Local Park - A thug in name only! Based on the popular street style workouts, this is one of my earlier works.

"Thug Workout" Redux - At long last, an amendment to my popular first edition.

Push Up Variations - Tired of the same old, boring push up routine? Try some of these to switch things up!

Stay tuned for more on my YouTube!