weekend

What’s On The Menu is this Weekend’s Workout

I didn’t get my weekly “What’s on the Menu” post done for its normal Thursday post date, but I still wanted to share it with you. Read about my experience with intermittent fasting then enjoy another effective weekend workout.

I was first introduced to the idea of fasting during my formative years in Catholic elementary school. Every Friday during Lent (the 40 days leading up to Easter), all Catholics were encouraged to fast during the day and then finish the day with a “meatless” dinner. Thankfully the Bible didn’t consider seafood meat, which meant I enjoyed a lot of McDonald’s fish sandwiches and pizza for dinner during Lent.

I’ll admit that my dedication to daylight fasting during Lent was spotty at best and, as devoted to Catholicism as my parents were and still are, they didn’t send my brother and I to school without lunches.  I was extremely grateful to them at the time, but with what I know now, periodic fasting could have been extremely beneficial.

The origins of fasting date back to ancient Greece and it’s inclusion in numerous religious doctrine make it one of the oldest weight loss/control methods. Even though its been used for several millennia, the extent of fasting’s metabolic benefits are just starting to be discovered (source).

One of my go-to sources for the latest health research, Dr. Rhoda Patrick, has been promoting the benefits of intermittent fasting, which she refers to as time restricted eating, for some time now. The basic concept is that you have an eating window everyday that syncs up to your natural circadian rhythm. The research suggests that the most metabolic benefits occur with a eating window of no more than 12 hours and, unlike my Lenten fasts, occurs during the day (source).

Studies have shown that adherence to this way of eating may save you from a number of the leading causes of death. Several recent discoveries about the death-defying benefits of intermittent fasting include:

  • Every other day fasting found to reduce obesity and insulin resistance by changing gut bacteria (source)
  • An 11-hour eating window associated with a significant reduction in breast cancer risk & reduction in recurrence (source)
  • Frequent fasting has been shown to reduce the insulin-like grown factor 1 (IGF1) which has been show to proliferate the growth of cancer cells (source)

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I’ve been partaking in time restricted eating for the past 3 weeks and I’ll admit it’s pretty tough for someone like me. I have a very active job and some days I leave the house before 7am and don’t return till 8pm. Thankfully I’ve been very good at packing a lunch full of nutritious and satiating foods that help me get enough fuel in during my eating window.

Even though I started my current intermittent fasting plan with no desire to lose weight, I’ve lost nearly 5 lbs in 3 weeks. I know that doesn’t sound like a lot but when you’re 5’11” and 160, losing 5 lbs without really trying is pretty significant. As great as the weight loss is, I’m more excited by the possibility that this way of eating can help me prolong my life.

Another way to prolong your life is with regular exercise, which is why you should try the weekend workout featured below. This workout includes several variations of one of the most beneficial exercise there is, the squat.

Squats are considered a compound exercise, which means they are multi-joint movements that require the use of various muscle groups. Try to knockout these various forms of the squat and make sure you let us know in the comment section below or on social media (FacebookInstagram or Twitter) how you feel the next day. Don’t forget to warmup and modify the workout to match your fitness level. ENJOY!

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Weekend Workout – This Workout Focuses on Your Core Concern

Several potential benefits of core training according to Men’s Fitness include: improved sports performance, reduction in lower-back pain, better posture, development of stronger breathing muscles and a slimmer waistline (source). Plus, you’ll absorb more beneficial Vitamin D during those times showing off your core muscles at the beach, or supermarket. Wherever you prefer.

You’re gonna want a workout mat to perform the core exercises in this weekend workout. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – I’ve Got Boxing On The Brain

My recent chat with combat sports historian, Dr. L.A. Jennings, on the ATF podcast (episode link) inspired me to share a weekend workout that features several boxing techniques. The workout below integrates a couple of hand combinations with a pair of body weight exercises that I guarantee will make you sweat!

Head to the ETT YouTube channel (link) if you need further instruction on the cross + lead hook and/or jab + power uppercut hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Stiff as a Board to Move Light as a Feather

I mentioned it in a previous weekend workout post, but I think it bears repeating: having 6-pack abs doesn’t mean you have a strong core. Your rectus abdominis muscles make up your 6-pack, but to improve overall core strength you need to perform exercises that strengthen your pelvic floor muscles, obliques, transversus abdominis, erector spinae and more.

One such exercise that strengthens all these areas is the plank. I recommend performing the plank variation workout below in interval format (30 sec work/30 sec rest) for 15-25 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Train Like A Fighter Without Getting Hit

Combat sports, particularly boxing, have been in the news A LOT lately, which is why I felt it be appropriate to share a weekend workout that features a few boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body exercises to ensure that you stay active this weekend.

Head to the ETT YouTube channel (link) if you need further instruction on the punches and/or front kicks. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Weekend Workout – Jump Around to a Fitter You

This weekend workout will definitely have you feeling a little froggy. Incorporating jumping exercises into your workout routine can help you build lower body strength, balance and agility. They’re also a great way to quickly elevate your heart rate, which can lead to improved cardio capacity over time.

I recommend performing four to six sets of these jumping exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Also, if you have a significant lower body injury (e.g. ligament strains or tears) you should click here for one of our past core centric weekend workouts.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – A Stronger Core Means A Stronger You

Have you tried incorporating supersets into your workouts yet? For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. These workout sets allow you to up the intensity of your workout in a shorter period of time.

This weekend workout includes a core centric superset workout. Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – You’ll Be Next In Line For Mayweather After This One

With approximately one week left before the biggest combat sport event of the century, Mayweather vs. McGregor, I felt it appropriate to share a weekend workout that features boxing & kickboxing techniques. I combined a couple hands & feet combinations with a pair of body weight exercises that are guaranteed to make you sweat!

Head to the ETT YouTube channel (link) if you need further instruction on the power cross + lead hook and/or squat to front kick exercises. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send a us pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

Weekend Workout