3 Benefits of Using a Suspension Trainer

Lately, there has been a growing trend for suspension fitness training, and the TRX is at the center of it all. They have done a wonderful job of bringing suspension fitness training out into the world.

We've always assumed it's what gymnasts use to train, but boy were we wrong. These suspension straps are not only an amazing equipment to workout with, they have many key advantages that make it more superior to a pair of dumbbells.

5 Movements / Exercises to Have the Best Workout

If I had to choose 3 to 5 exercises to burn fat, build muscle or lose weight, I would stick with the following:

1. Squat
2. Push
3. Pull
4. Single Leg
5. Core

These 5 exercises make the best combo for a fat burning program. There are many different variations of squats, push, pull, lunge movements etc... It's upto us to get the best results out of it.


You could perform this in a circuit fashion, straight sets, super sets, ladder sets or any other combo you see fit. It's always the ones who stick with the workout and diet for more than a month who actually see results.

Are you one of the losers or winners?

You do not have to go extreme, it's wise to start with baby steps to make sure you gradually adapt to the lifestyle your body needs, without challenging the lifestyle your brain and mind is used to.

Here's an interesting article on fat burning workouts you can do at home without equipment - see if it intrigues you. I've added 2 more movements to the mix, but that article clearly explains what I'm trying to get at.

My favorite routine as of late

Barbell Squats (12,10, 8 reps)

Incline Press (12,10, 8 reps)

Dumbbell Rows (12, 10, 8 reps)

Barbell Split Squats (12, 10, 8 reps)

Hanging Knee Raises (12, 10, 8 reps)

For the hanging knee raises, I add an additional second hold for the 10 and 8 rep sets if I find them easier to perform.

You see, it's about how you control your intensity to get results. Be smart, avoid information overload and start belonging to the crowd you always dreamed of being a part of.

Can't Do a Single Chin Up? Here's a Few Tips to Fix that

Are you getting embarrassed / bullied at the gym? If you are finding it difficult to perform chin-ups or pull ups, you need to try some of these solutions to help you get on track with your fitness routine.

1. Get yourself a pull up / chin bar installed at home.

It doesn't matter what other fitness equipment you may or may not own, but it's of vital importance that you have this set up at home, if you are not a regular gym go-er or you feel embarrassed by the lack of strength to perform a chin up. Even the strongest bodybuilders have a time perform this strength summoning exercise, but you don't have to suffer for too long.

2. Start with Negative Training

Do not let pride get in your way. You HAVE to start with negative training. This is where you climb on a stool or chair until your arms can easily grab the bar without having to jump.

Once you grab the bars, jump up from the stool to the top of the chin-up position, and then take 5 seconds to come down until your feet touch the stool again.

Perform 3 sets of 8 negative reps with 2 minute rest in between.

3. Prioritize your Back Strength

Your fore-arms and your back muscles are the main limitations for your inability to perform a chin-up. Performing negatives will fix that.

In order to get the best results, focus on making sure this exercise is your utmost priority. This means, make sure you perform 3 sets of negatives on every single strength training workout your perform.

You have to perform a minimum of 3 strength training workouts per week, and the negative pull ups should be the first exercise in your routine.

This makes sure your back and arms are not tired from other movements.

4. Progressive Overload

Once you find it easy to perform 8 negative reps easily on each set of the chin up, it's time to add more reps or add more seconds to the negative. In this manner, you are always challenging your muscles to grow without having them be bored or stagnated.

Increase the seconds from 5 to 7 per chin up OR focus on getting 9 reps on each set, and keep increasing the reps when you find that easy too.

Either ways, always focus on improvement. It's the only way to get stronger.

4. Consistency for 30 days.

Perform this routine for a month without losing consistency.  You may try to perform a full chin up without support within this period, but don't feel disappointed or let down if you still can't. Wait for the full 1 month period of training on negatives, and then be confident that you WILL perform at least a minimum of 2 full chin ups with ease. Guaranteed. 

Stay motivated and visualize your success - you WILL WIN!

So, this article covers 4 important pointers to help you perform not a single but minimum of two chin ups with a training period of 30 days. 

Hope you enjoyed reading this article, and we hope you succeed in performing your full chin-up with the knowledge you gained from this article.

Eat Stop Eat vs LeanGains: Fasting Challenge Accepted

I've taken on the challenge with a fellow blogger at Operation Find my Abs.

She too is on the question to lose weight, and she follows the 8/16 hour window of fasting.

From what I've learnt, that's the LeanGains approach. It requires more strict focus on calorie counting and macro ratios adjusted depending on workout and non workout days.

The eat stop eat approach that I hope to follow is more flexible and math free. Eat and fast. It's as simple as that.

Eat in moderation of course. I know this because I purchased the book and gave it a good read. You guys should try it out too if any is interested in intermittent fasting.

I hope this with the combination of a good cardio workout and a fitness routine, helps me get to my target goal. Wish me luck!

Here's a video of a dude explaining ESE vs Leangains Fasting Protocol

Intermittent Fasting - Will it work for me?

Food is a very important part of my life. Without the joy of food, I don't know what the purpose of my life would be other than family.

Yet, food is the reason I have to spend more on workouts, equipment and programs to lose the weight I gain FROM FOOD.

This thought process has put a lot of things into perspective for me.
It's a choice that I have accepted for myself. I eat, and I burn.

Yet, I recently came across an interesting article about intermittent fasting lifestyle. You deprive yourself of food for a certain period of time to let your body start pulling fat that is stored inside the body. Here's the link if you want to read further: Eat Stop Eat Review - Frequently Asked Questions

Then you enjoy the food for the rest of the given hours.

I was confused on the many different approaches to intermittent fasting, the most popular being LeanGains and Eat Stop Eat.

LeanGains vs Eat Stop Eat

LeanGains looked extremely promising, with all the before & after photos of sooo many individuals. It's very motivational to see those success stories and visualize the same for yourself, but I don't see it fitting my lifestyle.

I have always hated watching what I eat. I can control in moderation but counting calories and watching the macros - protein, carbs & fat?

Not my cup of tea. Very sorry.

Eat Stop Eat on the other hand is a very carefree approach. Brad Pilon builds it upto be like going to Disneyland. He claims not to over complicate anything and just get on with the fasting lifestyle.

Perform 24 hour fasts, once or twice a week and you are golden. OF course, you have to moderate yourself the rest of the days but still, it looks more relaxed and family friendly compared to LeanGains.

I guess LeanGains would be the best bet for someone looking to lose weight for professional purposes, like Bodybuilding, Acting, Modelling etc... It's the life that fits the lifestyle.

So, here I am, going to start my quest to lose weight with intermittent fasting. Wish me luck!

Starting a Suspension Training TRX Workout

Of course TRX is too expensive, but I have always loved working out from home. With my age, my joints are not friendly when it comes to heavy weight presses and pushups.

I have always wondered how the TRX is going to be. It always looked like a FAD, but it doesn't seem to be going away.

I found a cheap suspension trainer at Amazon. I got a recommendation from the video below:
https://www.youtube.com/watch?v=FgGvWLlEu-o

And got a free workout routine at:
https://yoursuperfitnesstips.wordpress.com/2019/01/17/free-trx-workout/

I will keep you posted on my results.

Cheers to all.

How to Do Cardio at Home

Two important updates:

I got a set of hanging ab straps after finding a recommend option here: Best Hanging Ab Straps – Top 2 Recommendations

Secondly, I always wondered what could replace the all famous hill sprints and basic sprints when it comes to high intensity cardio.

Then I found an article online: "Get a Good Cardio Workout at Home – Best 3 Alternatives to Slow Cardio"

I was total inspired. It gave me a few ideas, so I decided to put out my sample cardio exercise routines I'm going to try out at home without getting out for the usual run.

How to do cardio at home with Tabata

As the article suggests, you choose to 2 to 3 dynamic movements and perform each at high intensity for 20 seconds with a rest period of 10 seconds. This has to be done for a total of 8 rounds.

That is a total of 4 minutes.

WHAT? 4 minutes and cardio complete?

Not exactly. I did more reading, and here's what I understood from the 4 minute concept.

4 minutes can only replace 60 minute cardio if done at maximum intensity. You can be slow or lazy. You have to give it your best. The exercises you choose should help you perform at your maximum lung capacity.

Here's my recommendations with this regard:

Total body extensions

Box jumps

Running in place

I decided to make it more interesting by performing each exercise for 4 rounds. Thats a total of 12 rounds (6 minutes protocol)

I've never felt more alive - literally veins popping out of my forehead! Where has this been all my life?

"Feeling outdated" :(

How to do cardio at home with MRT

MRT, also known as Metabolic resistance training is basically bodyweight circuits done in a format that blows your lungs away.

Here's a great MRT type workout I found online. I am going to share this with a lint to the respective site owner to keep things fair.

Repeat this circuit for a total of 2 to 3 rounds and you will be totally wiped. It should be done fast enough to not feel like a replacement for your existing workout.

It can be done in a slow and controlled fashion for 2 to 3 rounds to replace your existing workout as well.

That's how effective MRT training can be. It's not just your every day replacement to get a good cardio workout at home - it can be THE entire workout by itself.

I like to make things spicy, so I'm going to add a small set of hanging leg raises to end each workout with. Why you ask? I'm just so excited with the new & hang ab straps I got last week and summer is almost here - THAT's WHY! 

See you soon, hope you enjoyed this article on getting a good cardio workout done at home.

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