Thursday, 24 December, 2009

20 FITNESS TIPS FOR 2010

Hey JKC readers,

First off, Happy Holidays! Thanks for the support throughout 2009. It has been a successful year for me. I had the most media content in my career. Here's a recap for those of you who missed it:
Stay tuned for upcoming articles in Canadian Running and IMPACT magazines. The Canadian Running article will cover unstable surface training and the distance runner (Spring 2010) and the IMPACT article will cover part II to Planks and Bridges.


I've also started a YouTube channel at www.youtube.com/jkconditioning. Check it out, subscribe and watch videos on crazy workouts and various exercises.
Social networking seems to be the way to go these days...so I signed up for a Twitter account - www.twitter.com/jkconditioning. Add me as a friend and check out my tweets! I've also been using Facebook more as a networking and advertising tool for my business. Add me as a friend on Facebook at http://tinyurl.com/yhc22rd.

I look forward to a successful 2010 and obviously the 2010 Vancouver Olympics! It's going to be an exciting year!

Now, for the good stuff...

20 FITNESS TIPS FOR 2010

1. Want strong huge lats? Get off the lat pull down machine and do chin ups! Do lots! Do various kinds...over hand grip, underhand grip, mixed grip, towel grip, fat bar grip...the list goes on...do weighted chins one day a week and body weight for reps another day in the week.
2. Competitive middle-long distance runner? STOP DOING CRUNCHES and focus on LUMBO-PELVIC STABILIZATION - AKA - CORE STABILITY - AKA - LUMBAR STABILITY!! I see it all the time...stupid sit-ups and 1/2 crunches for athletes that NEED stability. Do plank exercises and progress them as you get stronger! Read my articles on core training above.
3. Keep a training log. I see so many people at the gym with no training log. How are you supposed to keep track of your progress? How do you know what exercises you're supposed to do today? "So, should we bench today?" "No, why don't we do curls?" If you sound like that when you get to the gym, you might as well go home.
4. Work on MOBILITY! Mobility is a joint's ability to move through a normal range of motion.


Notice how I said NORMAL! Yoga does not promote normal range of motion. For all you yogees out there, especially all you athletes that think yoga is good for you...think twice about all the moves the teachers want you in. Yoga promotes mobility and flexibility, but it doesn't specify the joints that need that type of training nor does it promote a limit to a joints range of motion. Some poses actually promote extreme range of motion in areas that need stability.

5. Work on tissue quality. Roll your muscles to rid them of adhesions and scar tissue. Use a foam roller, lacrosse ball, golf ball or The Stick. Good tissue quality will improve your mobility and performance. Therapeutic massage sessions are also great. In between appointments, roll that shit out!
6. Can you do 15 proper body weight pull ups? No? Well why the hell are you doing curls after curls after curls? Focus on the basics and build a strong foundation before isolating.

7. Does your program focus on bench and curls day-in and day-out? Not getting the results you want? Big surprise! Focus on the big 7 - barbell bench press, barbell overhead press, back/front squat, conventional/sumo deadlift, chin/pull up, power clean and barbell/dumbbell rowing. Oh ya, DIPS are wicked too. THIS GOES FOR FEMALES TOO!!!!!! Which leads to my next point.
8. Trying to lose weight? Male or female, it doesn't matter...YOU NEED TO GET YOUR ASS OFF THAT STUPID ELLIPTICAL/TREADMILL AND LIFT SOME FRICKING WEIGHTS!!! "It's not you, it's your metabolism." BULLSHIT. It IS you!!
9. Want to look like He-Man?? Then stop running long distances!!!

Running will take your body further and further away from He-Man's physique. It will break down your muscles and inhibit muscle development. Try doing CIRCUITS, TABATAs or RESISTANCE CARDIO for getting chiseled! Not sure what I'm talking about, let the JKCONDITIONING CHISEL FACTORY help you out - RESISTANCE CARDIO is car pushing, sled dragging or kettle bell exercises.
10. The next female I see using chrome 10 lbs dumbbells is going to get knocked upside the head! For God's sake, you're not going to get "toned" using such light weight. And don't be scared about gaining muscle and looking bulkly!! Do you know how hard it is to build muscle? For those that know me, "getting toned" is not in my vocabulary. I get my female clients strong and lean. Want an ass that draws attention? Then stop doing side lying leg raises and start DEADLIFTING! SINGLE LEG, DOUBLE LEG, BARBELL, DUMBBELL...do it all!
11. Do you use the ab roller? What a waste of time and effort!!
12. Sit at a desk all day? Then why do you sit on a bike at the gym!?

13. Don't believe everything you read in magazines. Some pictures are computer enhanced. Check out this one of a guy who supposedly lost weight from taking a particular supplement. This picture was done in the SAME day!! Nothing but bullshit.
14. I saw a guy in the gym yesterday with a workout poster from Muscle and Fitness. I thought to myself, "Good on ya," but then thought, "Was this the guy with the other workout poster the week before? If you constantly change your program from week to week...STOP! You're not going to get any results that way. Stick on a program and ride it out for more than 8 days! That's why you're not getting results!

15. Sick of doing pushups? Not really sure how to make them harder? Do 1 arm pushups. They're great for developing upper body strength, but they also require a tremendous amount of core stability (read above!).
16. Do you drink pop or eat McDonalds, a major sponsor for the Vancouver 2010 Winter Olympics? DON'T!!! Every nutrition choice will either take you one step towards or one step away from your goal. Which way do you want to walk?

17. The next movie you rent, educate your self and watch Food Inc.. This is a great documentary on how shitty our food is. Life is all about choices, so make the right choice and eat higher quality food! KING CORN is also a good movie to watch. It will show you how your finger nails are made of corn!
18. New Year's resolution to loose weight and "tone"? Don't just temporarily work out for 3 months and get the results and return back to your old ways. Living a healthy active lifestyle is NOT a quick fix. Change your life around and make exercise and healthy eating apart of your life!!
19. You don't need a gym to workout. Go to the playground and use the monkey bars. Fill a keg with water or a duffel bag with sand or pea gravel. Buy a kettle bell. Buy a weight vest. The ideas are endless!
20. Runner? You NEED to do weights!! You need to improve your running economy and reduce your risk for injury. Read my article above "Butt it Out" for more info.

Thanks for reading and PLEASE leave comments!

Happy Holidays,

Jon-Erik Kawamoto
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