Muscle Snatch for Strength and Power

by Wil Fleming 09/23/13

Here's what you need to know...

• The muscle snatch is a variation of the snatch movement that's an equalizer for strong guys as it rewards strength over technique.

• It's done much the same way as a snatch, but at exactly the point at which an Olympic lifter would begin moving under the bar, you literally muscle the bar overhead in a pressing movement.

• Aside from being a strength and power hybrid, the muscle snatch is also a technique fixer and an excellent beginner movement for those interested in Olympic lifting.

You may have a problem with Olympic lifts, and I think I know what it is. It's not that you don't like them, but you're tired of seeing normal-sized guys that can't squat or press your warm-up weights using snatch poundages that are fairly mind-blowing.
I have a solution for you. It's called the muscle snatch.
The muscle snatch is an equalizer for the strong guy: it rewards strength over technique. If you can pick up a bar and rip on it, you can do the muscle snatch. No weekend seminars needed, no coaches like me necessary. Just grip it and rip it.

What is the Muscle Snatch?

The muscle snatch is a variation of the snatch movement. The overarching goals of each movement are nearly identical – move the weight from the starting position (floor, hang, or blocks) to overhead in one "continuous" movement.
Like the traditional snatch, the muscle snatch contains a first pull (initiation of the movement from the floor or low-hang position) and a second pull (the rapid acceleration of the bar at the mid-thigh position). But unlike the snatch, the muscle snatch contains no third pull or movement under the bar.
At exactly the point at which an Olympic lifter would begin moving under the bar, you literally muscle the bar overhead in a slightly shortened pressing movement.

How Do You Do It?

Setting up for the muscle snatch is very similar to the normal snatch or clean movement. The only difference might be in the width of your stance. Since there'll be no re-setting of the feet later in the movement, you'll need to assume a stance from which you'll be comfortable doing overhead pressing.
Make sure to keep the bar close when it passes the knees and make sure you feel it contact your thighs the entire way through the second pull. Take full advantage of the momentum your hips create, and then get ready to press the bar out at the top.
The bar should continue its path upward at all points. This means no re-bend of the knees or hips to receive the bar and no stopping during the press to finish the lift. The elbows never descend in the muscle snatch before pressing.
Athletes can use either a clean (close) or snatch (wide) grip to do the movement. Choice of grip is of course dependent upon whether you're seeking improvement in the clean or the snatch movement. In either case, the movement should stop above the head.
Here's a video of me banging out 3 reps at 176 pounds in the muscle snatch:
I'm definitely more of a technique guy than a strength guy, so my muscle snatch isn't that impressive, but you get the idea.

Why is it Worth Your Time?

Your training is already overloaded with the next, newest, and coolest movements, so why should you make time for the muscle snatch?

1. It's the perfect strength and power hybrid movement.

You're going to be required to move the bar quickly from the start position to overhead in one movement, meaning you'll be developing some serious type II muscle fibers. When the speed of the bar dies though, it's all about strength and only strong athletes can power through the press at the top.

2. It's an excellent beginner movement.

If you're not an experienced Olympic lifter, the snatch can get pretty frustrating. Small mistakes get magnified over the long distance of the pull and missed lifts can happen frequently. The muscle snatch allows for more error as long as you can power through the top.

3. It's a technique fixer.

A major flaw for most people working with the full snatch or power snatch is an incomplete hip extension at the top of the second pull. In an effort to move back under the bar, some folks leave the bar short at the top. The muscle snatch fixes that problem just by the nature of the movement. You can feel the bar moving up your thighs and it just keeps going up when you hit the pocket position.

Using the Muscle Snatch

You can add the muscle snatch into your regular program if you want to start trying out the Olympic movements, or you can just do it solely because you want to include some explosive lifting in your training. It can also be used as a technique fix when the regular snatch just isn't going well.
Below is a muscle snatch (Olympic lift intro) program you can use to build some real strength and power. If you don't want to use the program, you can nevertheless take note of the muscle snatch set/rep schemes and merely incorporate them into your regular program.

Week 1, Day 1

	Exercise	Sets	Reps
A	Muscle Snatch	3	5
	Heaviest weight you can do for all 3 sets.
B	Back Squat	3	5
	80% of 1RM.
C	Overhead Press	3	6
	Done at same weight as muscle snatch.

Week 1, Day 2

	Exercise	Sets	Reps
A	Muscle Snatch + Overhead Squat	3	3+3
	Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep.
B	Snatch Grip Deadlift	3	4
	100% of current 1 rep snatch max.
C	Bent over Barbell Row	3	6-8

Week 1, Day 3

	Exercise	Sets	Reps
A	Power Clean + Front Squat	3	3+3
	Perform a power clean, then without dropping the bar, perform a front squat. That's one rep.
B	Back Squat	3	6
	80% of 1RM.
C	Push Press	3	5
	Straight sets.

Week 2, Day 1

	Exercise	Sets	Reps
A	Muscle Snatch	3	5
	Heavier than last week.
B	Back Squat	4	4
	85% of 1RM.
C	Overhead Press	3	6
	Done at same weight as muscle snatch.

Week 2, Day 2

	Exercise	Sets	Reps
A	Muscle Snatch + Overhead Squat	4	2+2
	Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep.
B	Snatch Grip Deadlift	4	4
	105% of current 1 rep snatch max.
C	Bent over Barbell Row	3	6-8

Week 2, Day 3

	Exercise	Sets	Reps
A	Power Clean + Front Squat	4	2+2
	Perform a power clean, then without dropping the bar, perform a front squat. That's one rep.
B	Back Squat	3	5
	85% of 1RM.
C	Neutral Grip Push Press	3	5
	Straight sets.

Week 3, Day 1

	Exercise	Sets	Reps
A	Muscle Snatch + Overhead Squat	4	2+2
	Heavier than last week. Perform a muscle snatch then, without dropping the bar, perform an overhead squat once you're in the lockout position. That's one rep.
B	Back Squat	4	3
	90% of 1RM.
C	Overhead Press	3	5
	Done at same weight as muscle snatch.

Week 3, Day 2

	Exercise	Sets	Reps
A	Power Clean + Front Squat	4	2+2
	Perform a power clean, then without dropping the bar, perform a front squat. That's one rep.
B	Snatch Grip Deadlift	4	4
	110% of current 1 rep snatch max.
C	Bent over Barbell Row	3	6-8

Week 3, Day 3

	Exercise	Sets	Reps
A	Muscle Snatch		3RM
	Work up to 3RM.
B	Back Squat	3	4
	90% of 1RM.
C	Push Press	3	5
	Straight sets.

The muscle snatch will develop total body power and strength for even the most experienced lifters. That's why it's a staple in my programs for both beginners and advanced athletes.

How to identify and remove parasites from your body

by Derek Henry 

(NaturalNews) As ugly it sounds, at least 90% of people will have a problem with parasites at some point in their lifetime. The cause of parasites is well known and is rooted in many of our day-to-day habits. Understanding the symptoms as well as how to remove them could very well save your life.

Where and how you can pick up a parasite

Parasites can linger unseen in many places, but the most common reason for their infestation is poor hygienic practices. This can start and be spread through:

• Poorly sanitized food and water

• Poor personal hygiene

• Foreign travel (food, water, and environment)

• Pets (not properly dewormed on a regular basis)

• Insects

• Sexual intercourse

The likelihood of a parasitic infection will increase with a weakened immune system, which will be compromised from sugar, refined carbohydrates, alcohol, heavy metals (e.g., vaccines, dental fillings), stress and various other toxins. Coffee, wheat, dairy and tap water will also make you a better host for parasites.

Symptoms of a parasitic infection

Parasite infections have been linked to diseases like chronic fatigue syndrome and arthritis. The strength of your immune and endocrine system will determine how severely a parasitic infection will affect you. Not everyone with a parasitic infection will have symptoms, but most will experience one or all of the following:

• Chronic digestive issues like indigestion, flatulence, diarrhea, constipation, mucus in stools, leaky gut, nausea, hemorrhoids, burning in stomach, bloody stools and candida.

• Fatigue

• Skin disorders like dry skin, eczema, rashes, hives, papular lesions and sores.

• Mood and anxiety problems such as mood swings, nervousness, depression, forgetfulness, restlessness, and anxiety

• Sleep disturbances such as insomnia, teeth grinding during sleep, bed wetting and disturbed sleep (multiple awakenings).

• Weight and appetite problems like weight gain, long standing obesity, loss of appetite or uncontrollable hunger and inability to gain or lose weight.

• Muscle and joint problems, including muscle pain, joint pain, muscle cramping, numbness of hands and/or feet, pain in navel, heart pain and arthritic pain.

• Blood disorders such as hypoglycemia and anemia.

• Sexual and reproductive problems like male impotence, erectile dysfunction, PMS, urinary tract infections, cysts and fibroids, menstrual problems, prostate problems and water retention.

• Other symptoms such as excessive saliva, unclear vision, bad breath, poor immune system, fever, respiratory problems, peritonitis, chronic viral or bacterial symptoms and body order.

As you can see, parasites can create a wide range of symptoms and need to be taken seriously in order for you to regain your health.

How to remove parasites

The key to removing parasites is to consume food and herbs that facilitate a hostile environment for them rather than a hospitable one.

Things to consider when removing parasites include raw garlic, red onion, coconut oil, pumpkin seeds, coconut kefir, fermented vegetables, apple cider vinegar, aloe vera, black walnut, cloves, barberry, goldenseal, Oregon grape root, pau d'arco, sangre de drago, oregano oil, wormwood, rosemary and thyme.

Also do your best to eliminate all sugar, grains, dairy, coffee and alcohol for a period of at least 30 days to ensure that you are not feeding any parasites while you are consuming copious amounts of the different foods and herbs recommended.

This will give your body the most power to eliminate parasites; if you create the right intestinal ecology over a period of time, it will make it extremely difficult for you to ever become a host to parasites again.

Sources for this article include:

http://bodyecology.com

http://humaworm.com

http://umm.edu

Health advantages of using virgin coconut oil

by Yanjun 

(NaturalNews) It is said that the healthiest oil found on earth is coconut oil. Before, this oil was considered unhealthy due to its high content of saturated fat. It was understood in the past that saturated oils led to heart disease and increased blood cholesterol. Four decades ago, a study was specifically conducted to see if this was true, but nobody ever thought that hydrogenated coconut was used. Hydrogenated oils, according to many studies, cause a multitude of health problems.

For millenniums, people in Asia and the Pacific utilized coconut oil as a medicine and a food. The people living in tropical places such as Yucatan, Polynesia and Sri Lanka used this oil in their diet, and they were found to be healthier and less prone to cardiovascular disease, colon problems and cancer than those who consumed unsaturated fats. Today, people now realize that there are good saturated fats and cholesterol.

There are many health advantages of using virgin coconut oil

According to research, this oil has medium-chain fatty acids which heighten metabolism and energy, thus stimulating the thyroid.

Another benefit is that it targets the harmful bacteria candida and kills it using its caprylic acid content. It also lowers cholesterol because of its lauric acid content that safeguards the heart through the increase of good cholesterol and decrease of total cholesterol. It also encourages weight loss, because there is no circulation of the medium-chain fatty acids in the bloodstream. The coconut oil goes directly to the liver and is then turned into energy. The coconut oil's fat is therefore not stored as fat by the body; instead, the body utilizes it for energy.

Virgin coconut oil controls diabetes, because the insulin in the bloodstream does not go up.

The oil instead controls blood sugar through the improvement of insulin secretion. It also lessens heart disease as shown by studies performed on inhabitants of the Pacific Islands where their entire caloric intake included 30% to 60% from fully saturated coconut oil. These people were discovered to be free of cardiovascular disease. When virgin coconut oil is taken with vitamin E supplements via the skin, it can help prevent gastrointestinal malabsorption diseases.

Virgin coconut oil strengthens the immune system because of its lauric acid content.

It is also good for the skin when it is directly applied, as it makes a shielding antibacterial layer which protects the part of the body that is infected. It also quickens the healing of bruises, as it repairs tissues that are damaged. Aside from moisturizing the skin, virgin coconut oil also moisturizes the lips and the body and is great for body massages. Women also use it to remove their makeup.

Virgin coconut oil also nourishes the brain, according to studies which show how consuming it enhances cognitive function.

It also reverses or stalls neurodegenerative diseases during the early stages. It has been used for five millenniums in India as Ayurvedic medicine. It also speeds up recovery from illnesses as shown by residents of Panama who drink it to guard themselves from health problems.

Because of the health advantages of using virgin coconut oil, people should use it as a part of their health regimen.

Sources for this article include:

http://www.ehow.com

http://www.healthdiaries.com

http://healthbenefitsofeating.com

http://science.naturalnews.com

Is almond milk good for you? Importance of reading the label to avoid potential carcinogen

by Josephine Beck 

(NaturalNews) Almond milk is often used as a substitute for dairy or soy milk because of its unique health benefits. This milk contains no saturated fat, has fewer calories than soy milk and is rich in vitamins, especially vitamin E. However, it is important to read the label, since some almond milks contain a controversial food additive called carrageenan that may be a potential carcinogen... Here are the pros and cons when it comes to almond milk.

Almond milk helps to reduce calorie intake

People like almond milk for its rich nutty taste and also because it is low in calories compared to other milks.

• Whole milk: about 140 calories per cup
• 2% fat milk: about 120 calories per cup
• Rice milk: about 120 calories per cup
• Skim milk: about 80 calories per cup
• Soy milk: about 80 calories per cup
• Almond milk: about 40 calories per cup
• Almond milk (unsweetened): only 30 calories per cup!

Because almond milk is low in fat and calories, it is a great milk substitute for those who would like to lose weight. In addition, sugar in its natural form is barely there in almond milk. Sweeteners are separately added to almond milk, so choose unsweetened almond milk for the best weight loss results.

Unlike animal milk, almond milk contains neither cholesterol nor lactose

Almond milk can help lower cholesterol levels and is a good choice for anyone who has difficulty digesting dairy or soy. Research shows that almond milk may be an efficacious substitute for cow milk in individuals with cow milk allergy/intolerance. However, it is not recommended for infants. Feeding almond milk to babies may cause tree nut allergies to develop.

Almond milk is rich in vitamins and minerals

Almond milk is one of the most nutritious milk substitutes available. It is a good source of the antioxidant vitamin E, which can help prevent cancer and slow the signs of aging. Almond milk also provides vitamin D and vitamin A. But check labels, since nutritional content varies substantially from one brand to another. Almond milk is often enriched with vitamins and minerals, like calcium and potassium. Find what best meets your needs in terms of nutrients and choose accordingly.

What's not so great about almond milk?

Some almond milks contain a food additive that is extracted from red seaweed; it is called carrageenan. It is widely used in the food industry for its gelling, thickening and stabilizing properties. The FDA considers carrageenan safe, but research indicates that carrageenan can cause gastrointestinal inflammation (aggravating conditions such as IBS, Crohn's disease and ulcerative colitis) and possibly contribute to cancer. Further research needs to be undertaken to firmly establish the carcinogenic nature of carrageenan. The European Union has recently banned the use of carrageenan in infant formulas due to concerns about safety in this population. In the U.S., it's allowed in organic foods, including juices, chocolate milk and organic infant formula, as well as other types of foods, like soy milk, cream, ice cream, cottage cheese, yogurt and so on! Therefore, read the ingredients carefully to avoid this potential carcinogenic substance. The best thing to do is to choose organic almond milk without carrageenan or start making your own homemade almond milk (with organic almonds).

Another thing that is worth mentioning is that one cup of almond milk has only 1 gram of protein vs. 7 grams for soy and 8 grams for cow's milk. Almonds themselves are packed with protein, but almond milk is not really a source of protein. Almond milk also lacks B vitamins and contains more sodium than soy milk.

As a conclusion, almond milk has many health benefits and is a very good alternative to soy or cow's milk. However, it is paramount to read labels among the specific choices. Processed almond milk may contain unwanted additives and sweeteners so read the ingredients carefully. It should also be avoided by those with tree nut allergies...

[Editor's note from Mike Adams - I routinely drink almond milk with carrageenan and have no issues with it. My belief is that this ingredient is only an issue in those with compromised digestive health. As with all ingredients, if you suspect they might be causing problems with your body, try removing them from your diet for 30 days and see what happens.]

Sources include:

http://healthyeating.sfgate.com

http://www.ncbi.nlm.nih.gov

http://www.prevention.com

http://www.cornucopia.org

Why Natural Sugars Aren't Any Better Than Artificial Sugars (and Neither Is Paleo!)

Vanessa Bennington

Contributor - Nurse Practitione

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I don’t know about you, but lately I’ve noticed a worrisome trend among “health food” bloggers, “paleo” Facebook pages, and other websites and sources of healthy recipes and food ideas. Everyone is going ape-crap for paleo desserts.

Why is this worrisome? Because, it seems we’re losing sight of what paleo is all about and looking for sneaky ways to have our cake and eat it too. Pun totally intended. Don’t get me wrong; I like a good cookie or brownie just as much as anyone. However, I’ve been around long enough to have seen the low-fat trend come and go and to know better than to buy into the “I can eat anything I want as long as it’s _____.” Fill that in with low fat, gluten-free, paleo, or whatever is the latest food and diet trend. Remember Snackwells? Yeah, how many of us got ripped eating that crap?

Well, the same thing is happening - again. Paleo desserts are everywhere. So you ask, “But, why can’t I eat paleo cookies? Aren’t they good for me?” Yes, in small amounts, nuts and small amounts of sugar are fine. But, when we’re eating more than our fair share of sugar (natural or not), our health suffers.

Sugar is sugar. No matter what the source it can be detrimental when we get too much. Below, I talk about the pros and cons of different “healthy” sweeteners and how they affect your body so you can make more educated decisions about what types of sweeteners you use. And hopefully you also make the decision to limit the amounts of sugars you consume, paleo or not.

Fructose

Fructose is the sugar found naturally in fruit. It is perfectly fine to consume fructose when you get it from whole foods like apples, which are about 7% fructose. Delivered this way, fructose comes with a host of vitamins, antioxidants, and fiber. But when it's commercially extracted from fruit, then concentrated and made into a sweetener, it exacts a considerable metabolic price.

Research shows it's the fructose part of sweeteners that's the most dangerous. Fructose causes insulin resistance and significantly raises triglycerides (a risk factor for heart disease). It also increases fat around the middle, which in turn puts you at greater risk for diabetes, heart disease, and metabolic syndrome. Fructose has also been linked to non-alcoholic fatty-liver disease. Rats given high fructose diets develop a number of undesirable metabolic abnormalities including elevated triglycerides, weight gain, and extra abdominal fat.

You can buy fructose on its own and we’ve all heard of high fructose corn syrup (HFCS) and know of the health problems associated with it. It’s in your best interest to avoid fructose and HFCS altogether unless you are eating it in whole fruit form.

Agave

Agave is a plant from which tequila and agave syrup are made. It’s thought of as a healthy alternative to traditional table sugar because it has a lower glycemic index. However, agave syrup is nothing more than agave liquid that’s been heated and reduced (much like taking a fruit juice and heating it until it becomes more concentrated). So, it’s a super concentrated form of fructose. Not good. In addition, because agave syrup is basically a processed food product, the mineral and antioxidant content is very low.

In the agave plant, most of the sweetness comes from a particular kind of fructose called inulin that actually has some health benefits and is considered a fiber. But by the time it’s processed into syrup there's not much inulin left. In the manufacturing process, enzymes are added to the inulin to break it down into digestible sugar (fructose), resulting in a syrup that has a fructose content that is at best 57% and, much more commonly, as high as 90%. To put this into perspective, table sugar is 50/50 glucose and fructose. HFCS is 55/45. Agave nectar is a whopping 90% fructose - almost twice as high as HFCS!

Honey

Honey is another natural sweetener that has a few more benefits than agave. Raw honey contains the phytonutrients caffeic acid, methyl caffeate, phenylethyl caffeate, and phenylethyl dimethylcaffeate. All of these have antibacterial, antiviral, and antifungal properties to keep your immune system healthy and ward off colds and flus.

Because honey isn’t processed, the natural antioxidant and nutrients are preserved. It also has the added benefits of reducing seasonal allergy symptoms if local, raw honey is used daily (about 2 tsp/day). However, the fructose to glucose (and other sugars) ratio is about 50/44. Of course, that’s not ideal, so use restraint for the same reasons we avoid straight fructose or HFCS - and now agave, too, right?

Maple Syrup

Real maple syrup, not “maple flavored,” is another natural sweetener, like honey, that has some redeeming qualities. It isn’t processed so it still contains small amounts of several minerals and quite a bit of manganese and zinc. It also contains phenols that may function as antioxidants and may help prevent type 2 diabetes. Maple syrup is almost entirely sucrose, which in the end breaks down to fructose and glucose in the body. So, like any other sugar, it’s not the best thing to be feeding your body and should be used sparingly.

Artificial Sweeteners

This includes things like saccharin, sucralose (Splenda), aspartame (Equal), and otherartificial sweeteners. The huge con is that this stuff is just a bunch of chemicals! Yes, these products have low calorie content, but they may cause intense sugar cravings, cancers, weight gain, neurological problems, and numerous other issues. If you use them occasionally, it’s probably not a big deal. However, if you use them every day eventually it’s going to catch up with you in subtle if not very significant ways.

But if you are trying to justify using a shit ton of agave or honey in order to avoid chemical sweeteners your solution is flawed. Sugar causes cancer, heart disease, diabetes, fatty liver, and many other illnesses. The same problems we see with artificial sweeteners. So what’s the real solution? Losing the sweet tooth.

But wait, I’m not going to leave you completely hanging. Read on!

Stevia

For those of you who are looking to seriously lower sugar intake and avoid calories and want a natural alternative, stevia may be your answer. Stevia is an herb that has been used for many years to sweeten naturally. It has virtually no calories, no effect on blood sugar levels, and has little no known side effects. However, it may trigger or feed sugar cravings. So it should be used sparingly or avoided if you are trying to kick a sugar addiction.

The powdered varieties of stevia have fillers and are often combined with sugar alcohols(ethryitol), which can add to the calorie content or cause some GI distress. (Ew.) So, the liquid varieties are usually your best bet. My personal favorite is the Sweet Leaf brand, which comes in a quite a few flavors and it’s easy to carry with you for coffee and tea breaks. Okay, it’s easy for girls to throw in our purses. Guys, invest in a murse.

I hope this help you to make wiser decisions when choosing recipes and the sweeteners to use. Honestly, I hope it makes you evaluate your sugar intake as a whole. Men should only be getting around 36 grams and women about 24 grams of sugar total per day. Track your food one day and then wonder just how in the heck you managed to eat that much sugar! Enjoy your treats but make sure they are treats and not everyday indulgences. Your body will thank you.

References:
1. Basaranoglu, Metin, Basaranoglu, Gokcen, Sabuncu, Tevfik, and Senturk, Hakan, “Fructose as a key player in the development of fatty liver disease”,  World Journal of Gastroenterology, 19(8) (2013): 1166–1172. Accessed September 11, 2013, doi:10.3748/wjg.v19.i8.1166
2. Basciana, Healther, Federico, Lisa and Adeli, Khosrow, “Fructose, insulin resistance, and dyslipidemia,” Nutrition & Metabolism, 2 (2005) :5. Accessed September            
11, 2013, doi:10.1186/1743-7075-2-5
3. Stanhope KL, Schwarz JM, Keim NL, Griffen SC, Bremer AA, Graham JL, Hatcher B, Cox CL, Dyachenko A, Zhang W. et al., “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans,” Journal of Clinical Investigation, 10(5)(2009):1322–1334. Accessed September 11, 2013, doi: 10.1172/JCI37385.
4. Takahashi, Yoshihisa, Soeiima, Yurie, and Fukusato, Toshio, “Animal models of nonalcoholic fatty liver disease/nonalcoholic steatohepatitis”, World Journal of Gastroenterology; 18(2012)(19): 2300–2308. Accessed September 11, 2013, doi:10.3748/wjg.v18.i19.2300

At the Speed of Martin Rooney: Why You HAVE to Sprint - How to Build Muscle

Hey Renegades, I’ve got a great interview for you today with my colleague, Martin Rooney, the creator of the Training For Warriors system. Check it out…

Jason:  Let’s start with an exercise that both of us share a common love for – sprinting. Why should people be doing it?

Martin:  Thanks Jason.  Funny we start with sprinting because I say that sprinting is the exercise that most people stopped doing a long time ago.  Most trainers aren’t doing any speed work and it’s a shame. Lifting weights and then sitting on the couch is not complete training.  Sprinting, even if you think about gym class, used to be mandatory for a number of reasons.  Not only does sprinting get your nervous system fired up, it also releases endorphins and growth hormone, and activates muscle fibers that would otherwise be dormant. That means triggering muscle growth and burning fat, all while doing something for which your body was built to do.  After all, why have Achilles tendons to store energy if you were made to jog on your heels?

Jason: Those are great points.  So about sprinting: How often? How many sets and for what kind of distance?

Martin:  Well, I usually answer questions like these with two words: It Depends.  Every client is different, starts at a different level and can tolerate a variety of intensities.  I would always suggest a conservative approach.  I know that may not sound like my style, but it is. If you hurt someone, they can’t train.  If they can’t train, they don’t pay.  If they don’t pay, you don’t eat.  So, if you like eating, make sure you use proper training.

For most of my clients, however, I like to use 30-40 yards of distance to start.  6-10 reps of a sprint will be enough as well, but the key is not the sets, it is the intensity.  I have found that there is a breaking point where technique falls apart and your nervous system gets fried.  The key is to find this in your clients and stay just below it.

Jason:  Interesting stuff.  Since I know you use sprinting in your TFW style of training, do you have any theories to support speed work like this over new and popular exercises like the kettlebell, TRX and rope?

Martin:  This is a great question.  Now, don’t get me wrong, all of the tools you mentioned are great for getting people engaged with exercise and can be used to produce results.  I also use all of them in my training on a weekly basis.  In my hierarchy of exercise, however, I choose the sprint.  If you look at an Olympic sprinter, you will see a body most people want.  As I tried to understand how these results were produced I pulled an important lesson from this that I call the The TFW Lock-And-Key Mechanism of Sprinting. Here is how I explain it.

Do you think ingesting 1000 calories of junk food has the same effect on the body as ingesting 1000 calories of fruits and vegetables?  Most people would say “no” and I agree.  A calorie in is not a calorie in.  Your body has a way according to how it was designed and has evolved, to recognize foods differently.  This leads to different effects that are produced on your body, some good and some bad, depending on what you put in the hole under your nose.

Jason:  I would agree with that.

Martin:  Of Course!  And since we all agree on input, I just want people to think about output.  If we all agree there are better foods to achieve optimal health, what about an optimal output mechanism?  Since muscle growth, fat loss and health are what all clients are after, why aren’t we searching for this instead of what’s cool, colorful and new.  Although sprinting isn’t as “sexy,” I still think it is the best.

Jason:  Now what about jogging? The Renegade Nation knows my feelings on that but in your mind,  does that count?

Martin:  I say “no.”  I know that will ruffle some feathers, but jogging as a hobby or for fitness is newer than you think.  Without a “fun run,” which I say is an oxymoron or marathon in your town, you probably wouldn’t do it.  And although jogging looks like sprinting, you are not using your body the way it’s designed to be used.  Jogging is constant breaking that pounds your body, chews up muscle and bangs you up.  Again look at the body style.  No one comes in and tells me they want to look like a marathon runner.  So stick with what the sprint is telling us.

Jason: I guess that is enough said on that.  So where and how then do you use sprinting in your TFW system?

Martin:  In my system, we have strength days and metabolic days called Hurricane Days. On the strength day, I load you up.  On the Hurricane day, I jack you up.   The simple truth I have found over the years: If you want to get fast, you need to train fast!   This training for speed and power can not only be invigorating, it can also help to prevent injury as well.   The impacts on your body with sprint training can help to stimulate muscle growth and protect you from possible problems.

Hurricane Training is one of the most popular forms of TFW.  The template for a Hurricane does not change: one form of a sprint variation, which could be a treadmill, regular sprint, ladder, resisted band run, hills, or stairs followed by two exercises repeated for nine sets.  We do this two workouts a week.  The good news is that you choose the sprint variation according to the client, the exercises and the rest in between.  Just follow the formula and results will be yours.

Jason:  This is great stuff.  I know you share a lot of this information and more in your new Training For Warriors Certification program.  Can you tell us about that?

Martin:  Sure.  Yes, over the last 3 years, I have been presenting certification events around the world.  In addition to sprint and metabolic training, I also cover topics like evaluations, warmups, bodyweight training, coaching and my warrior challenges.  Over 1200 people have been through the course and now there is an online version.  If anyone wants to get a taste of the course and learn more about TFW, they can sign up for my “Free TFW Video Course” HERE.

Jason:  Thanks again Martin for coming on an sharing the information.  This should get people thinking and asking the right questions about their training.

Martin:  My pleasure Jason and I hope this gets everyone thinking a little differently about the sprint

Consumption of apple cider vinegar may accelerate weight loss

by Josephine Beck 

(NaturalNews) For thousands of years, vinegar has been used for weight loss. It is said that taking a few teaspoons of vinegar before meals can reduce appetite and cravings while stimulating metabolism. What about apple cider vinegar? Without healthy eating and enough physical activity, apple cider vinegar can not perform any miracles. But the consumption of apple cider vinegar may help to reduce body weight and fat mass, while giving lots of other health benefits.

Apple cider vinegar and weight loss: is it a myth?

It is believed that apple cider vinegar accelerates weight loss, because it helps control blood sugar levels and suppress appetite.

In a study conducted in 2009, obese Japanese reported a modest decrease in weight and decrease in appetite with intake of 30 ml of vinegar. This study led to the conclusion that vinegar intake reduces body weight, body fat mass and serum triglyceride levels. Acetic acid (AcOH), a main component of vinegar, might help suppress body fat accumulation. However, there are not many studies done on vinegar and weight loss in humans. More research is needed before we can know for sure whether vinegar has any fat-burning benefits.

The vinegar diet claims apple cider vinegar can boost metabolism and aid in weight loss. But no food can rapidly cause weight loss unless changes are made to dietary habits and lifestyle. It also depends on the cause of weight gain for each individual.

Studies show that apple cider vinegar can help balance blood sugar levels by lowering the glycemic index of a meal. It is true that the prevention of blood sugar spikes can support weight loss. In addition, because of its strong anti-fungal properties, apple cider vinegar can help fight candida. Individuals suffering from candida overgrowth often experience cravings for carbohydrates and sugar, which might contribute to weight gain.

Why is Apple Cider Vinegar better to use?

Apple cider vinegar is often chosen over other vinegars for many reasons. Aside from possible weight loss support, apple cider vinegar contains detoxifying qualities and has strong anti-microbial properties. Apple cider vinegar is a helpful health tonic that has shown promise in helping diabetes, cancer, heart health, high cholesterol, free radical damage, digestion and acid reflux. Indeed, even if the evidence about weight loss is lacking, it can't hurt to include apple cider vinegar in a diet.

How to use apple cider vinegar for weight loss?

It is recommended to mix two teaspoons of apple cider vinegar in a glass of water. Apple cider vinegar is very acidic and may cause irritation to your throat and stomach. Indeed, it should always be diluted with water or juice. It is best to use organic unpasteurized apple cider vinegar containing the "mother" to get all the good nutrients.

Check with your doctor before taking it long-term, especially if you have health problems. That being said, people have used apple cider vinegar for years with no known side effects being reported.

Sources for this article include:

http://www.naturalnews.com

http://myhealthbynature.com

http://www.undergroundhealth.com

http://science.naturalnews.com