Well, it’s friday so it’s time to delve into the old mailbag to answer some of the questions I’ve received
It's time to dip into the Mailbag once again.
Hi, if there is no hill or slope nearby, what to be done ? also what gradient range is more appropriate, i wish some light be thrown on these aspects..
As a general rule, you do not want the gradient to be too steep. In my opinion, a 30 degree gradient is just about perfect. However, if you are just starting out 15 or even 10 degrees will work fine. Just remember that the key factor for this exercise is that it is a sprint. At the end of the sprint you should be breathing hard, gasping for air. If you are using a steeper hill, you might only need to sprint for 15 seconds. If the gradient is less, 30 seconds might do the trick.
If you live in an area with no hills check out this earlier post I wrote on the subject:
Dave, you do back bridges in your workouts. Have you ever done neck bridges, and what is your take on them?
Actually, what I call a back bridge is really a neck or wrestler’s bridge. They are the same ones as demonstrate in my “Natural Fitness” eBook: http://www.animal-kingdom-workouts.com/bodyweight-exercises.html
I think they’re a fantastic exercise that really work your entire body, especially your spine. Exercises that bend your back backwards are some of the best you can do. Yoga is full of them. I think the Wrestlers or neck bridge is the best one I’ve eve done.
This person had a follow-up question:
Yes, Dave, that is a neck bridge or wrestlers bridge. I am wary of this exercise. Did it take you long to work into it?
Most people are wary of any kind of back bending exercise, this one especially. At first you need to take it easy and follow the steps as I outline in my course. Bending backwards into a neck bridge is simply not a position most people are used to. It can be a little scary. The first time I did it my back made a sound similar to hundreds of brittle twigs cracking! This sounds bad, but it felt good. However, our backs are meant to bend in all directions, including backward. Within a couple of weeks I could touch my nose to the ground and my back has felt better ever since.
Hi, sorry to bother you yet again, as
you may have already answered this question for me, but was wondering will the
natural fitness ebook give me improvement in size of my arms, abs and legs as i
don’t want bodybuilder type body. But i want to see and feel improvements in my
body. So is it the right to buy it for this, as your previous reply stated the
only way to improve your body look was the isometric exercises.
Bodyweight exercises can definitely give you larger arms and legs etc if that’s what you want. Take a look at gymnasts, for example. They never lift weights yet they possess physiques that make most bodybuilders green with envy. Realize though that adding size is largely a function of what you eat as well. If you want to gain size, you need to consume MORE calories than your burn. Your body will need this extra energy to build your muscles. Tom Venuto’s best selling ebook “Burn The Fat / Feed the Muscle” program goes into this in much more detail. You can read about this here:
In my opinion, isometric exercises can also give you size as well, if that’s what you want. However, they will tend to give you more of a sculpted look, similar to a fitness model or bodybuilder, than bodyweight exercises. On the other hand, bodyweight exercises are better for preparing your body for athletic competition, as they will make your body stronger, more flexible, with greater endurance. Isometric exercises will give you greater strength and a better look, but they’re not as good for athletics (they’re still helpful though). Of course, there’s nothing stopping you from doing both (that’s what I do).
That’s it for now,
Yours in Good Health,
PS – If you’re looking for a good program dealing with isometric exercises, check out my review of the “7 Seconds to a Perfect Body” program here:
PPS – If you like great deals, check out my Animal Kingdom Workouts Value Pack. It includes “Natural Fitness” (man made bodyweight exercises), “Animal Workouts” (Workouts based on animal workouts) as well as “Lose Weight WITHOUT Dieting” (the weight loss principles I developed that allowed me to lose 30 lbs). Buying all three at once will save you $20! Check it out here:
My Bodyweight Workout Log
Here’s what I did yesterday:
Mini workout to warm up
5 Hill Sprints
50 Tai Chi Waist Turners
Isometric stomach flattener
Isometric stomach Vacuum
50 Hindu Pushups
60 Hindu Squats
2 minute back bridge
17 elevated Pike Pushups
15 Atlas Pushups
I also went to Yoga in the evening. I’m happy with the progress I’m making with the Hindu Squats. In the past I’ve tried to do too much at once at my knee (this is the one I had the operation on) tended to swell up a bit. I’m easing my way back into it. Slow and steady wins the race!
In the next Bodyweight Exercises Blog
I’m going to talk a little about how my fat loss efforts are coming along as I attempt to follow the “Burn the Fat / Feed the Muscle” program. I may even share a healthy recipe or 2!