Author: Mike Simone

  • The Built for the Beach v3.0 workout plan: More than abs

    The Built for the Beach v3.0 workout plan: More than abs

    Want abs? Bigger arms? A wider back? OK, you got it. This plan, like many of our others will help with that. How about stronger lungs and a capacity to handle more? We’ve got you covered there, too. This time around, Built for the Beach v3.0 will shift some of the focus onto performance, stamina, and endurance. The muscle-producing split routines that you’ve grown to love aren’t going anywhere, but there will be a new conditioning element. You’re not going to just look more fit, you’ll actually be more fit.

    If you missed last year’s plan, you can check out Built for the Beach v2.0 here.

    And while we’re on the topic of missing stuff, don’t forget to give HFP a follow on Instagram, Facebook, and Twitter.

    How the Built for the Beach v3.0 workout plan works

    In 3.0 there are two parts:

    Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.

    • Day one is Monday: Legs and abs
    • Day two is Tuesday: Chest, triceps, and abs
    • Day three is Wednesday: Back, biceps, and abs
    • Day four is Friday: Shoulders, arms, and abs
    • Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice

    What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

    Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

    What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

    Why abs everyday again?

    If you’ve followed Built for the Beach v2.o then you already know the answer to this. If you’re new to the franchise, then allow me to explain (or you can read it here.)

    Instead of going all-out on the abs once per week with loads of exercises, sets, and reps, that amount of volume (or work) will be distributed throughout the week. This way you’re doing more frequency, but not beating yourself up to the point where it takes longer to recover. If you’ve followed (or plan on following) some of our other plans, you’ll note the programming is not always like that. It’s a nice change.

    Finding your resistance

    For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

    Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.

    Directions for Built for the Beach v3.0

    It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

    After your 4 or 6 weeks are up, transition off onto another plan. If you’re into the “performance and endurance” elements of this plan, we suggest you check out the 6-week Unlabeled workout plan which carries over some common themes. If you’re feeling like you want to get stronger and pull back on the amount of volume you’re doing in the gym, then you need to check out our 3-week Super-3 workout plan. If you really want to go hard with fat-loss, check out the original 10×10 workouts or the split 10×10 workouts for accelerating that process. Our Hurricane workout series is another great option for weight loss.

    Remember, all of our plans are taxing on the body. Time and time again, good sleep has been shown to be connected with performance, building muscle, and losing fat. Make sure you’re getting enough sleep at night. If you’re not, check out our guidelines on how to get better sleep and more quality rest.

    The Built for the Beach v3.o Workouts

    MONDAY – Legs (abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Reverse Lunge
    2.Barbell Front Squat
    3.Front-Rack Bulgarian Split Squat
    4.Step Up

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Single-arm Dumbbell Snatch x 10 per side
    Jump Squat x 10
    Sit Up x 10

    TUESDAY – (Chest, Triceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Bench Press
    2.Dumbbell Flye
    3.Barbell Skullcrusher
    4.Overhead Dumbbell Extension
    5.Cable Chops

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Mini-Plyo Push Up x 10
    Dumbbell Flye x 10
    Dumbbell Kickback x 10

    WEDNESDAY – (Back, biceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Barbell Deadlift
    2.Single-arm Bentover Row
    3.Rope Row
    4.Rope Curl

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Dumbbell Bentover x 10
    Pull Down x 10
    Leg Lift/Hip Thrust x 10

    THURSDAY – (off)

    FRIDAY – (Shoulders, arms, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell High Pull
    2.Neutral-grip Shoulder Press
    3.Behind the Back Dumbbell Side Raises
    4.Dumbbell Curl
    5.Dumbbell Skullcrusher

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Thruster x 10
    Mountain Climber x 10
    Sit Up x 10

    SATURDAY (Long Cardio + Intervals)

    SUNDAY (Off)

    How to eat when following the Built for the Beach v3.0 plan

    Whether you want to gain mass or cut weight, that’s entirely up to you, and the way you eat is what will determine that. I suggest you check out my piece on intuitive eating for lean muscle. The post is my perspective on how foods works in the body and how to figure out what works best for you. After giving that a thorough read through, I also suggest our post on the 25 best muscle-building foods. If you’re not feeling the same diet plan within the intuitive eating piece, you can construct your own using the foods list.

    The plan was originally produced and published by HUMANFITPROJECT for Men’s Fitness magazine.

  • How to make delicious ab-friendly tacos

    How to make delicious ab-friendly tacos

    On the very first hot-ish day of spring, having tacos for dinner immediately pops into my head. While I hardly ever indulge in traditional ones, unless of course, I just finished a marathon surf sessions, I like to make my own.

    There are so many different variations and depending on what you order you could be looking at dramatically different calorie counts. You could just order whatever, not worry about the calories, and eat it as an occasional cheat meal. Or you could construct your own to where you know exactly what you’re getting, and can eat them whenever you’d like.

    If you love food, but also love the idea of abs, don’t forget to check out our piece on intuitive eating for lean muscle.

    Taco nutrition: The good and bad

    GOOD: Beef or chicken is high in protein.
    BAD: Low quality beef or chicken is unnecessarily higher in calories, more specifically, fat.

    GOOD: There are a variety of health benefits to spices.
    BAD: Sometimes these spice seasonings have added hidden sugars.

    TOSS UP: Avocado is great, but portion controlling is necessary.

    TOSS UP: Sour cream is OK, but Greek yogurt is most likely a little better. Best bet is the no/low fat versions.

    TOSS UP: Wraps/taco shells are carbs. Carbs are not bad, but it doesn’t mean they can’t be dangerous to the waistline. You’ve got to use the right ones.

    What ingredients you need to make the ab-friendly tacos

    • 1 pound extra lean ground chicken
    • 1/2 onion
    • 1/2 green pepper
    • 1/2 red bell pepper
    • 2 chili peppers
    • diced tomatos
    • organic, no added sugar taco seasoning
    • plain 0% Greek yogurt
    • 1 avocado
    • shredded lettuce or cabbage
    • carb balance wraps

    Notes about the ingredients in the ab-friendly tacos

    • You’ve got to get the leanest chicken (or beef) you can find. That will keep the calories and fat down.
    • For the onion, green pepper, red pepper, and chili peppers, toss as much of that in there as you want, the calories are negligible.
    • Read the packets of all the taco seasonings, there’s a lot of added sugar that’s completely unnecessary.
    • Go with plain no/low fat Greek yogurt to keep the calories down, you only need a teaspoon or so per taco.
    • Watch the avocado, you don’t need too much of a good thing.
    • As far as the wraps, this is the big one. Your typical large wrap can have approximately 25 grams of carbs. The smaller (fajita) carb balance wraps have 13 grams, but 9 of those are fiber. You can now eat two wraps for less than what one normal wrap would give you. It’s a great protein:carb ratio.

    Does thinking about calories, protein, carbs, and fats make your head spin? Don’t stress: check out our piece on intuitive eating for lean muscle.

    The process of making the ab-friendly tacos

    1. On low heat add finely diced onions and peppers.
    2. Once the onions and peppers begin to soften, add ground chicken, tomatoes, and taco seasoning.
    3. Mix that up good and continue to cook it slowly.
    4. In a separate pan with medium heat, toast up both sides of a wrap then fold and let them sit for a few minutes.
    5. Once your chicken is fully cooked start tossing it in the tacos.
    6. Add the shredded lettuce,  a teaspoon of Greek yogurt, and some slivers of avocado or serve on the side.
    7. Eat up!

    The nutrient breakdown of the ab-friendly tacos

    You can make about 4 or so tacos with the pound of chicken. A rough estimate would put each taco at about 300 calories, 25-30 grams of protein, 20 grams of carbs, and 8 grams of fat.

  • The 2-week big friggin’ arms workout plan

    The 2-week big friggin’ arms workout plan

    Vanity muscles. Beach muscles. That’s the biceps and triceps all day. While they do play an important functional role in pulling and pushing stuff, there’s no denying that this is a fun little vanity project. OK, now that the guilty plea is out of the way, let’s get down to business.

    How the big friggin’ arms workout plan works

    Unless you’re on a total-body program like our 3-week Super-3 workout plan, then chances are you’re only training your arms (biceps and triceps) once per week or so. Those traditional splits might looks something like chest and triceps one day and back and biceps on the other. Or the reverse; a pull/push, push/pull split of back and triceps and chest and biceps. Our Redemption, Reconstruction, Timeless, and Push, Pump, and Stretch workout plans follow this type of split structure. (So, yeah, you know what we’re talking about.)

    The arms experiment

    We’re immediately going to bump up the frequency of arm-specific training to three times per week while temporarily reducing the volume on the bigger muscle groups.

    Now, before you jump on us with, “what about recovery?” Or, “you need to lift hard and heavy to grow!” Hear us out.

    Our biceps and triceps are resilient. Think about it, they are actually doing a whole lot more work than we give credit. On those chest and shoulder days, what do you think is helping with the pushing? The triceps. Back days? The biceps and forearms are doing plenty of pulling. While it all may be indirect work, they are still being worked. Reducing the volume on the bigger muscle groups is going to give those secondary muscle groups like our forearms, biceps, and triceps a little reprieve. They’ll now have a bit more gas in the tank for direct use. You should now be able to use heavier than normal weight or preform more reps than usual. Also, you’ll still be getting a full days rest in between arm workouts.

    After this two week shock, then it’s back to normal training.

    What you’ll see in the arms plan

    We’ll be using a lot of the exercises and techniques you’re familiar with, especially if you’ve followed the 6-week Unlabeled plan. There are supersets in first arm workout, rest pauses and drop sets in the second arm workout, and tri-sets in the third arm workout. The first and third arm workout call for slightly lower weight and higher reps. The second arm workout is a series of straight sets with heavier weight, lower reps, and increased rest periods.

    Curious about some other great muscle-shocking ideas? Check out the 7 euphoric muscle-pumping techniques.

    Directions for the 2-week big friggin’ arms workout plan

    Follow the 7-day format exactly as is for two weeks. Once finished, cycle off onto another program. If you saw incredible results, you could try increasing the weight further for another two weeks. We suggest NOT following for more than four weeks.

    Don’t forget to follow HFP on Instagram, Facebook, and Twitter.

    Day 1 – Legs

    1A. Front or back squat x 8-10
    1B. DB reverse lunge x 10-12
    Rest 60s. Complete 3 supersets.

    2. Single-leg DB deadlift 3-5 sets x 10
    Rest 60s between sets.

    3. DB Bulgarian split squat 3-5 sets x 8-10
    Rest 60s between sets.

    4. DB sumo deadlift 3-5 sets x 8-10
    Rest 60s between sets

    Day 2 – Chest, biceps, and triceps

    1. DB flye 3 sets x 12-15
    Rest 60s between sets.

    2. DB bench press 4 sets x 10-12
    Rest 60s between sets.

    3A. Rope curl x 10-12
    3B. Rope push down x 10-12
    Rest 60s. Complete 3 tri-sets

    4A. Lying DB tricep extension x 10-12
    4B. DB hammer curl x 10-12
    Rest 60s. Complete 3 tri-sets

    Day 3 – Abs & intervals

    1. Plank 3 x failure
    Rest 30s between sets.

    2A. Traditional sit-up x failure
    2B. Hollow hold x failure
    2C. Side plank x failure
    Rest 60s. Complete 5 tri-sets.

    3. Sprint x 10-15s
    Rest on walk back. Repeat 5x.

    Day 4 – Back, biceps, and triceps

    1. Stiff-arm cable pulldown 3 x 12-15
    Rest 60s between sets

    2. BB bent-over row 4 sets x 10-12
    Rest 60s between sets

    3. Rest pause BB curl 4 sets x 8 (+2)
    Rest 90s between sets.

    4. Rest pause lying EZ-bar tricep extension 4 sets x 8 (+2)
    Rest 90s between sets.

    5. Drop set alternating DB curl 4 sets x 8 (+2)
    Rest 90s between sets.

    6. Drop set straight bar cable pushdown x 8 (+2)
    Rest 90s between sets.

    Day 5 – Steady cardio & abs

    1. Run 2-3 miles

    2A. Frog tuck x 10
    2B. Crunch x failure
    3C. Plank x failure
    3D. Saw plank x failure
    Rest 60s. Repeat 5x.

    Day 6 – Shoulders, biceps, and triceps

    1. DB side lateral raise 3 x 12-15
    Rest 60s between sets.

    2. DB high pull 4 x 8-10
    Rest 60s between sets.

    3A. Rope curl x 10-12
    3B. Rope push down x 10-12
    3C. EZ-bar preacher curl x 10-12
    Rest 60s. Complete 3 tri-sets

    4A. Lying DB tricep extension x 10-12
    4B. DB hammer curl x 10-12
    4C. Lying DB Tate press x 10-12
    Rest 60s. Complete 3 tri-sets

    Day 7 OFF

  • The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    The Built for the Beach v2.0 workout plan: Get that ‘WTF?!’ body

    After a couple cycles of this plan, people will definitely be saying “WTF?!” about your bigger and leaner physique. Doesn’t matter if you’re just starting, cycling off another one of our plans, or just getting back into the whole working out thing. This is a solid all-around guide to get built for beach season. In typical HFP fashion: the moves are relatively basic, the programming is straight-forward, and the scaleability for beginners, intermediate, or advanced folks is simple.

    Complete beginner? Check out our visual guide of the 20 best exercises for men and women

    Want custom workout programming, a nutrition guide, and phone, email, and text access? Check out our new exclusive service at DigitalFitnessAdvisor.com

    Here’s how Built for the Beach v2.0 works


    The plan begins with legs first. Leg day can take a lot out of you and require a lot of mental strength getting it done. We’re going to get that out the way early in the week. Monday Motivation, right?

    The second workout is a split of shoulders and arms. It’s nice to combo these three up, they compliment each other well. And, when you walk out of the gym you’ve got one helluva pump.

    The third day is time to chill and relax. Let everything recover.

    The fourth day really gets things started again with a split between chest and back. You’ll be super-setting back and forth between the two big muscle groups so your heart will be pounding and muscles pumping with blood. This is a killer combo of strength plus metabolic conditioning.

    Day five is somewhat another active recovery day, but with steady-state cardio to really emphasis fat loss. 45-60 minutes or so at 60-65%.

    On day six you’ve got some options. Unfortunately, both options are challenging. This is full body circuit day. You’ll be hitting every muscle group with a series of exercises non-stop. Very reminiscent of the day four chest and back super-sets, but with everything else thrown in there. Another strength and conditioning combination.

    Day seven: chill, again. Do some light cardio to get the blood flowing, but for the most part, rest up for your next week.

    What’s up with doing abs several days per week?

    Some of you might be a bit confused by this. Muscles need rest to recover, right? No different for the abs, right? Yes, but here’s the deal: instead of going hard on the abs a couple days per week with a load of exercises, sets, and reps; the training frequency increases to several days per week, but the workload on each individual day decreases. There are also two options of ab workouts so each day is experiencing something slightly different. If you’ve been training the same way since, like, forever, this is a good change to try.


    Directions

    Beginners can start with half the number of sets, but slowly add an additional set as you feel comfortable. For resistance: find a weight where you hit failure (can’t do anymore with good form) at the number of prescribed reps. For the full body circuit workouts in day six, the prescribed number of reps is 10, but pick a weight you can do about 15. Due to the fact that you’ll be circuit training, you’ve got no time to recover. You’ll need lighter weight than what you’d typically use for straight sets with regular rest.

    Progressing forward: Follow this plan for 6 weeks. Then, you can follow the 10×10 workout plan for 2-3 weeks to really accelerate your fat loss even further. You may then cycle back to this 6 week plan or find another HFP plan of choice.

    Don’t forget to get your eating situation in check. Check out this piece on intuitive eating for lean muscle.

    The Built for the Beach v2.0 Workouts

    Day one: Legs and abs

    1. BB squat 6 sets x 10, 8, 6, 8, 10, 25

    2A. Bulgarian split squat 5 x 8-10
    2B. DB Romanian deadlift 5 x 8-10

    3. BB walking lunge 5 x 10-12

    4. Air squat 300 reps as fast as possible

    Rest 45-60 seconds between sets
    *Complete leg day with ab workout option one.

    Day two: Shoulders, arms, and abs

    1. DB high pull 5 x 8-10

    2. DB shoulder press 5 x 8-10

    3A. DB pinch press pause 5 x 12-15
    3B. Cable delt flye 5 x 12-15

    4A. DB off-set curl 5 x 10-12
    4B. DB kickback 5 x 8-10
    4C. Tate press 5 x 8-10

    5A. Cable curl 5 x 10-12
    5B. Cable pushdown 5 x 10-12

    Rest 45-60 seconds between sets

    THE FINISHER

    6. BB shoulder + arm complex 3 x failure

    Rest as little as possible
    *Complete shoulder and arm day with ab workout option two.

    Day three: Rest/recovery/active recovery

     

    Day four: Chest, back, and abs

    1A. DB bench press 5 x 8,8,6,6,8
    1B. BB deadlift 5 x 8,8,6,6,8

    2A. DB floor press 5 x 8-10
    2B. Standing cable row 5 x 8-10

    3A. DB flye 5 x 8-10
    3B. DB renegade row 5 x 8-10

    4A. Push-up 5 x failure
    4B. Pull-up 5 x failure

    Rest 45-60 sec between sets.
    *Complete chest and back day with ab workout option one.

    Day five: Steady-state cardio

     

    Day six: Full body circuit (two options)

    Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    KB goblet squat
    DB bench press
    DB bent-over row
    DB high pull
    Cable curl
    Cable pushdown
    Hanging leg raise

    Option two: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

    DB thruster
    DB renegade row
    Push-up
    Pull-up
    DB curl
    DB kickback
    Plank (to failure)

    The built for the beach ab workouts (two options)

    Option one

    1. Hanging leg raise 5 x failure

    2A. BB roll-out 5 x failure
    2B. Cable chop 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Option two

    1. Stability ball circles 5 x failure

    2A. BB roll-out 5 x failure
    2B. V-up 5 x failure

    3. Plank 5 x failure

    Rest 30 seconds between sets

    Don’t f0rget to follow HFP on Instagram, Facebook, and Twitter

  • The split 10×10 workout plan to supplement the originals

    The split 10×10 workout plan to supplement the originals

    The 10×10 workout plan is one of our most popular total-body programs. Because of it’s popularity, I’ve decided to produce a series of three more workouts with two days of cardio in between. If you are or plan on following the original 10x10s for the prescribed two weeks, you can add this in as a third or third and fourth week(s). If you’re unfamiliar with the original 10×10 plan, you can check that out here.

    How the split 10×10 workouts work

    They are very much like the original 10x10s, but instead of being a combination of three moves for 10 sets of 10 reps, they’re a combination of 3 moves for 5 sets of 10, then a new group of 3 moves for another 5 sets of 10. Essentially there’s just a bit more diversity in the movements you’ll be doing. Each workout focuses on a couple or few muscle groups at once, after the full week you covered your entire body. It’s suggested that you rest as little as possible between exercises, but do rest as you feel you need to. This is a nice combo of strength and cardio training for muscle gains and fat loss.

    How to follow the split 10×10 workouts

    As mentioned above, if you’re following the original plan for two weeks, you can add this week of workouts in as a third week or as a third and fourth week. Once you’re complete, cycle off of it and onto another plan like 4-week Reconstruction plan, the 6-week Redemption plan, or the 6-week Unlabeled plan. Our reboot release of the Pre-Cut plan is also a smart option.

    The split 10×10 workouts

    Workout 1: Legs/Core/easy chest (pushups)

    1A. Back squat
    1B. Plank row
    1C. Weighted sit-up
    5 sets. 10 reps. Rest as little as possible.

    2A. Front squat
    2B. DB push-up
    2C. Plank swing
    5 sets. 10 reps. Rest as little as possible.

    Workout 2: Interval+steady cardio combo 1

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 3: Shoulders/Back/Chest/Core

    1A. DB shoulder press
    1B. BB bent-over row
    1C. Hanging leg raise or knee raise
    5 sets. 10 reps. Rest as little as possible.

    2A. Pull-down
    2B. DB bench press
    2C. Weighted crunch
    5 sets. 10 reps. Rest as little as possible.

    Workout 4: Interval+steady cardio combo round 2

    Complete 10 minutes of intervals. The choice is yours: 10sec on/10sec off, 20sec on/10sec off, 30sec on/10sec off, etc.)

    Complete 20-30 minutes of steady state cardio around 60% max

    Workout 5: Legs/Chest/Back

    1A. Front squat
    1B. DB flye
    1C. Cable chop
    5 sets. 10 reps. Rest as little as possible.

    2A. BB deadlift
    2B. Pull-up
    2C. Weighted dip bar tuck
    5 sets. 10 reps. Rest as little as possible.

  • Black Panther’s Winston Duke and his rise to the top

    Black Panther’s Winston Duke and his rise to the top

    In this very moment, Winston Duke’s dreams are coming true. The 31-year old Trinbagonian actor landed his film debut as M’Baku, the leader of the Jabari tribe in Marvel’s Black Panther—2018’s most-tweeted about movie. It’s predicted that Black Panther will smash weekend box office records. Putting aside the anticipation of the film, the buzz around it, and it’s inevitable history-making success, there’s something truly special about it for Duke. He was destined for this.

    Navigating a strange place

    As a young immigrant to the United States, comic book stories were a means for him to adjust to the culture shock. He particularly loved the Marvel stories of the X-Men and Wolverine. “I came here at about age nine or ten, and comic books were the vehicle that helped me interrogate and learn more about American culture,” he says. “I didn’t know it at the time, but the history of comics came out of a history of exploring America’s deep reaction to whatever current events were happening. Whatever pertinent events and tone were at the time, they always reflected it,” he adds.

    Discovering his calling

    With his understanding of American culture growing stronger, his interest in becoming a storyteller himself began to bloom. “The journey really started in the Caribbean, being around a storytelling culture—a very vibrant storytelling culture,” he says. “Caribbean people make a story out of anything.” (Jokingly, he goes on about an epic journey of a man who went to the corner store, for not one, not two, but THREE scoops of pistachio ice cream.)

    A post shared by Winston (@winstoncduke) on

    Conquering his nerves

    Duke’s passion and heart-driven desire to bring these stories to life was strong, but the process was far from easy. Early on, he was apprehensive. “I was pretty shy because of not knowing the United States and not knowing a lot of people, I became a bit retreated.” But that all changed after a presentation in Spanish class. “The teacher said, ‘It wasn’t until you got up here that I actually saw your personality. You like being in front of people. You kind of come alive when you’re in front of people,” he recalls of their conversation. Shortly thereafter, she signed him up for the theatre club, and the rest is history. Since then, acting has been his life and he never looked back.

    A post shared by Winston (@winstoncduke) on

    Finding his balance

    Even with shyness dissipating, Duke still considers himself an introvert, but with extrovert tendencies. “I need to recharge as an introvert,” he says. “I need my time to meditate, to be alone, sometimes at the gym or being physical or something like that. It helps me sit with my thoughts and become better,” he explains. Now, when it’s time to shine, Duke believes it’s all about your inner circle and the balance you strike with them. “To be social doesn’t mean that you have to do all the talking. It’s really great to listen and be attentive. You’ll meet a lot of great people that way and you’ll learn how to discern if those people are people you want to be around or want in your life, or whose company serves you and does your company serve them and how, if you just listen,” he says.

    Pushing his body

    After a long audition process which ultimately resulted in Duke getting the job as M’Baku, his next challenge got physical. He was tasked with gaining an additional 20-25 pounds, but with a specific look. “He’s not a glamorous, gym-bodied man. He’s functionally strong. He’s a warrior, and a man who knows how to wield and use his weapon effectively,” he says. To prepare, Duke was eating approximately 3,500 calories per day over the course of eight meals. His time in the gym was focused on functional circuit training and total body spits, instead of the isolation exercises of bodybuilders and fitness models. “It’s more about function and intimidation instead of just aesthetics and appearance.”

    A post shared by Winston (@winstoncduke) on

    Redefining his body

    Now that shooting is long over, Duke isn’t held to any standards for his conditioning. “I’m in a cool place, kind of figuring out where I want my body to go next,” he says. He’s started by experimenting with intermittent fasting and low-carb variations to lean out a little bit. He’s switched to three meals per day which can be unlimited veggies and seafood, but cutting chicken, pork, and beef. “I want more of a natural, manageable diet,” he says. And it seems like it’s working out. “I feel I don’t have any kind of exhaustion from consuming too many carbs and producing too much insulin,” he explains.

    Looking ahead

    For the introvert-extrovert movie star, it’s going to be a busy end of summer and start of spring. The Black Panther buzz in full swing, then comes another shot with the release of Avengers: Infinity War in March 2018. “Black Panther really creates a brand-new dialogue, a new world, and a new atmosphere and landscape for the MCU, and then I would say the Avengers: Infinity War really rocks and shakes that new landscape to its core.”

  • Apolo Ohno’s competitive evolution

    Apolo Ohno’s competitive evolution

    If we were to rewind time nearly tens years, Apolo Ohno would be warming up, stretching out, eating a carefully-portioned meal, and clearing his head. Then, he’d repeat that exact process day-in and day-out. Clearly his system worked. Ohno finished his career as the most decorated winter Olympian in US history with a total of 8 medals: 2 gold, 2 silver, and 4 bronze. While his time on the ice may be over, he’s been far from finished—and in more ways than one. Let’s also not forget, in 2014 he competed in the Ironman World Championships and finished in 9:52:27.

    These days, Ohno’s competition is part-business, part-entertainment. He considers himself a serial entrepreneur and builds on ideas and concepts from the ground up. He’s worked in several industries including telecommunications, biotech, real estate, and most recently, the cryptocurrency blockchain sector with HybridBlock (hybridblock.io) He’s also a commentator and has had a front row seat to witness the next generation of great athletes compete for gold at the 2014 Winter Olympics in Sochi and again at this year’s 2018 Winter Olympics in Pyeongchang.

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    Prior to Ohno’s flight to South Korea, we caught up with the legend himself for a discussion about the evolution of his physical training and nutrition, why it’s so important we all strengthen our mental fitness, plus his advice on successful entrepreneurship.

    Everyone gets excited for competition. Finally, all the long hours of hard work, sacrifice, and focus are put to the test. May the best man/woman win. But for Ohno, he recalls the process of getting there as much more rewarding. “That’s where you learn the most about yourself,” he says. And over the years he’s certainly learned a lot.

    OHNO KNOWS TRAINING

    As a young athlete, Ohno would bombard his body with volume (in other words, a lot of work.) “I didn’t really understand the potential that I had physically and how to maximize it because I just recovered so fast,” he says. “The more stress that I placed upon it [the body], the better I adapted, the faster that I got, the stronger that I became,” he explains.

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    But as he matured, things began to change. His training evolved to be more specific to his sport instead of bulking up for the sake of getting bigger and stronger. “I realized I’d been wasting half of my training sessions doing things that really didn’t impact my sport in any capacity,” he says. “I was probably carrying an extra ten to fifteen pounds in excess body-weight that really wasn’t necessary for me to skate fast,” he explains. This was the moment he realized it was time to focus on exercises that emulated and mimicked the exact movements he would be doing out on the ice.

    Below is a piece by TIME.com’s Sean Gregory on the specific training Ohno went through prior to the 2010 games in Vancouver:

    OHNO KNOWS NUTRITION

    In terms of diet and food, Ohno made significant changes after an evaluation with a nutritionist found that he had been consuming nearly 3,800 calories for breakfast alone. “It was crazy. I was just young and eating a stupid amount of food and didn’t really know, but most of that was just garbage, wasteful calories. It wasn’t quality nutrition,” he says. After making some tweaks, he found that his body operated best on a quasi-keto diet that favored protein and fats with strategic uses of carbs—saving them for pre and post-workout.“My body was just so much more efficient,” he says. This new approach to eating was a game-changer for his recovery.

    OHNO KNOWS MENTAL FITNESS

    Going hand-in-hand with Ohno’s training and nutrition pivots, meditation and visualization techniques took his performance to new heights. “I think the mental component is probably the most overlooked part of any training regimen. It’s never inside any training program or manual. There’s never a time that says, ‘mental prep’ or ‘visualization time’. It was a real critical piece for me. It was literally the difference between me winning and me not even making it into a final oftentimes,” he says.

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    Easier said than done, right? Maybe. But, Ohno believes the key is to learn how to listen and acknowledge what’s going on in your head. “Understand that there’s nerves, and anxiety, and potential fear that sets in, which are all completely natural components of a human being; but these things do not determine who we are, or how we’re going to perform, or what is going to happen,” he explains. “Quieting the mind and focusing on the things that are within your control are the most critical, the most important, and also the most beneficial to any athlete,” he continues.

    Ohno still puts his techniques to practice and thinks there’s great deal of value for anyone. “If your perception is that everything is against you and you don’t know what’s going to happen, that’s a fear state to live in and you have complete control over that, regardless of the actual situation. It’s your perception of the situation that is defining,” he says.

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    OHNO KNOWS BUSINESS

    Now, when it comes to being fit enough for the world of business, Ohno admits he hasn’t always won but he’s always evolving and adapting—similarly to his younger and older years as an athlete in training. “I’ve done many businesses, some have been wildly successful, some have obviously failed but I’ve learned from those,” he says.

    His two biggest lessons? Timing and research. “You could have an incredible idea, with an incredible team, and an incredible product, but if you’re just too early, you can’t force your way through it,” he says. And don’t think you can blame it on a lack of funding or resources. “It doesn’t matter how much money you have either.”

    But before he even starts on a new venture, you’d better believe he’s doing his studying and homework. “I think that people oftentimes jump into something without having any understanding, or breadth of knowledge, or experience,” he says. “There’s nothing wrong with doing that, but just understand that there is going to be an educational period.”

    Can’t wait to see what Ohno gets into next.

  • 10 exercises to work into your new routine

    10 exercises to work into your new routine

    I’ve been working out a real long time. Workout plans are workout plans. There’s an endless supply of ones you can have in the rotation, but routines and schedules change. Life throws knuckleballs, curves, and everything else. As I said in an Instagram post, “The truth is: the real world doesn’t care about your workout routine.” Workouts get forced short or at-home stuff becomes the only option. Aches and pains happen too—that’s another wrench in things.

    There will never ever be a perfect routine, you could get pretty close if you dedicate most of your time to it, but that’s most likely not possible, or very enjoyable in the long-term. Plans switch, exercises get cut or forgotten about and new ones come into play for whatever reason. These are the 10 moves that played a bigger role last year and will most likely be carried into 2019, until something temporarily takes their places. Maybe you’ll be able to put these to good use yourself.

    1. The scorpion makes me feel safer in the water

     

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    Strong and lean is good. ? Strong, lean, and loose is even better. ? Link in bio for moves to ease your aches. #humanfitproject

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    All exercise and exercises make me feel safe, but there’s something special about the scorpion. My sport can throw my body into awkward positions. Being able to control and stretch the scorpion out boosts my confidence that I can handle falls that put me in a similar position. It’s good to be prepared for any possible beatings. You can relate to that, right? Maybe it makes sense for what you do. For more of these types of moves, check out my piece on the exercises to help the body handle an ocean’s thrashings.

    2. The Cossack squat-lateral lunge became a blended move for happy hips

    You can’t just drop into these right out the gate. I like to go super wide with my toes pointed out and sink into partial lateral lunges and work my way into deeper ranges. My hips feel so loose afterwards and if I have any low back tension that day it feels much better. For more exercises for healthier hips, check out our workout prescriptions for total-body pain-relief.

    3. Overhead squats+shoulder rotations open just about everything up nicely.

    Like the Cossack squat-lateral lunge, it’s another one you can’t usually just drop right into it. I’ll start this off with moving the PVC in several different directions overhead, side to side, up, down and around. Squats are usually partial at first, then become deeper and deeper as more muscles wake up.

    4. The single-leg deadlift helped save me from knee pain

    One of my knees gets irritable (I also say cranky). I focused a whole lot more on the some areas that tend to get neglected. My glutes and hamstrings were top on the list. Doing this exercise on a single-leg added the additional element of improving balance and stability. I’ll do these during regular workout days, on days off, at-home or at the gym. I’ll use light weight, heavy weight, and everything in between, and try different variations. Interested in how I self-helped my knee, check out this post.

    5. The “beast hold” and a variation of flows also became regulars for at-home or recovery days

    You can do a billion different types of planks. This “beast” version is one I like when I’d flow some exercises together. It was common during the summer months on recovery days, light days, or evenings before going to sleep. Speaking of sleep, that’s another important one, check out these 10 tips for getting better shut eye.

    PROMOTION: Looking for a new workout plan for long-term gains, download the Size, Strength, and Shred Cycle.


    6. Plank DB rows and plank cable rows leave me feeling solid afterwards

     

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    These are harder than they look because they require a load of stability and body control. Holding a regular plank can be a challenge, but adding in the row is awkwardly-tough. These have worked as a warm up or as a finisher and can be found in this story about 20 ways to give your core a great workout.

    7. Bird dog rows feel like a great way to start a big lifting day

    The bird dog row is similar to the plank row, but by tossing one leg in the air at a time really bumps up the difficulty levels. What I love so much about this exercise is that I feel more comfortable going into heavy squats or deadlifts. I feel like everything is primed up and I move through all other exercises a bit more smoothly or fluidly. While this is more of a warm up move at lighter weight and higher reps, I have used lower reps and significantly heavier weight too.

    8. Single-arm chest press helps me feel more muscles being used than traditional presses

    If there was an exercise like the bird dog row, but specifically for my upper body like my chest and shoulders, I’d say the single-arm chest press, or even the single-arm shoulder press is right there on the list. I use it very much the same way as the bird dog row, but more for those upper body focused days.

    9. Any exercise with the landmine helps me throw around some extra weight and feeling safer about it

    If I go too heavy with a chest press, shoulder press, and sometimes even a row, I’ll feel some joint kinks as if I didn’t warm-up well enough or I moved the weight on a funky angle. If I’ve got the itch to go a little heavier, in a week or so before loading up the dumbbells or barbell, I’ll use the landmine for some presses and rows. I like the angle for the presses and the rows seem to really activate things a bit differently than barbell, dumbbell, or cable rows.

    10. Any variations of the front squat, deadlift, chest and/or shoulder press are a “reset” of sorts

    There have been plenty of times that my schedule pulled me away from the gym, just like my point from the very start of this piece. I was traveling for a few days and have’t had a chance to get a real solid workout in, or had to miss a couple days from my plan, I’ll go with some type of full body workout including the main lifts like the squat, deadlift, and presses, but with variation.

  • The 10×10 workout plan to give your muscles an unexpected jolt

    The 10×10 workout plan to give your muscles an unexpected jolt

    German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you’d see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you’d see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you’ll burn out early. On paper, it doesn’t sound too bad, but you’ll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy/big-girl exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we’ve modified traditional GVT. It’s somewhat of a mutant.

    How it works

    Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are now a tri-set, which means no rest in between exercises. All in all, this should be a complete shock to the body. It most likely won’t even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

    When to use the 10x10s

    If you’ve been following other programs like our 6-week Redemption plan, the 4-week Reconstruction plan, the Winter Bulk Up, or our Unlabeled plan, the 10×10 is a nice change or transition betweens the other program cycles. For example, follow Unlabeled for 6 weeks, then use the 10×10 for 2 weeks, then onto Redemption.

    Directions

    Work out every other day for one-two weeks ONLY. You may use mix and match any of the workouts in whatever structure you prefer. For example: select one of the following workouts for 3-4 sessions, or you can rotate between two of the following workouts for 3-4 sessions, or even use three workouts for 3-4 sessions. If at any point you’re more sore than normal, or not recovering well, bake in an extra rest day between workouts.

     

    WORKOUT 1: Squatting, pulling, and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Front Squat x 10 reps
    Renegade Row x 10 reps
    Dumbbell Clean and Press x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Ups x 10
    Pull Ups x 10

    WORKOUT 2: Cleaning, pulling, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Hang Clean x 10 reps
    Pull Up x 10 reps
    Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dips x 10
    Knee Tucks x 10

    WORKOUT 3: Pulling and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Deadlift x 10 reps
    Dumbbell Clean and Press x 10 reps
    Pull Up x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Up x 10 reps
    Floor Hip Thrust x 10 reps

    WORKOUT 4: Pushing, swinging, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Kettlebell Swing x 10 reps
    Push Ups x 10 reps
    Kettlebell Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dumbbell Curl x 10 reps
    Dumbbell Kickback x 10 reps

    WORKOUT 5: Pressing and pulling


    Complete the following exercises as a circuit. Complete a total of 10 rounds. Rest only if needed.

    Dumbbell Bench Press x 10 reps
    Dumbbell Row x 10 reps
    Dumbbell Squat/Deadlift x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Hands-Elbows Planks x 10 reps
    Floor Hip Thrust x 10 reps

  • Meet the man who took on a 153-mile challenge that changed the lives of 153 children

    Meet the man who took on a 153-mile challenge that changed the lives of 153 children

    Alex Anyse (@onemileonesmile) is a former U.S. Military Intelligence and Clandestine Service Officer with the CIA. He’s operated in the Balkans, Middle East, and South East Asia and has received various military awards including a Bronze Star Medal for his work in Afghanistan. Anyse is also the co-founder and partner of The MASY Group, LLC where he’s a subject matter expert in leadership and security. He works with the Defense Department and the Intelligence Community.

    In September of 2017, Anyse competed in a 153-mile race from Athens to Sparta called the Spartathon. His inspiration was the non-profit, Smile Train (@SmileTrain) which provides free surgeries for children with lip and cleft palate. Anyse pledged to raise enough for 153 surgeries as a part of his One Mile One Smile Project. He successfully delivered, and we wanted to hear all about the experience.

    Name: Alex Anyse
    DOB: August 1971
    Current residency: Arlington, VA

    Mike Simone: Of all the things you could potentially do to challenge the human body (and support charitable efforts such as Smile Train), what was it that inspired you to do something as extreme as running 150+ miles?

    Alex Anyse: I am inspired by the Spartathlon, an ultra race held in Greece every year that spans the distance from Athens to Sparta. I was intrigued by both its historic background as well as the physical and spiritual demands of such an event. Limited to about 390 international runners, just qualifying alone was a tremendous challenge. I have always been fascinated by the idea of what we think is possible and running 153 consecutive miles in less than 36 hours certainly challenged that notion.

    MS: Do you remember exactly when/where you were when you set your mind to it?

    AA: A supporter of the Smile Train foundation for many years ( www.smiletrain.org), my principal motivation was to raise funds for more children in need of either cleft lip or palate surgeries. But it was during a short run on an island in Greece that I connected this cause to the prospect of running the Spartathlon. Quite out of shape, huffing and puffing up a small hill, the idea of “One Mile One Smile” popped in my head: 153 miles for helping 153 children. At that moment and probably against all odds, I felt confident that with the right motivation I could eventually qualify for the race.

    MS: What did your training schedule look like? How long was it? How was it structured?

    AA: Given that I had limited running experience a few years back, my first step was to turn to professional coach and elite ultra runner Ian Sharman. Under his guidance, I built up a baseline of running. Initiially, I tried to rush things which led to some setbacks and several injuries. Literally, the first year was spent getting comfortable with running long distances and eventually building up to back-to-back runs of 20 to 32 miles.

    I do two to three core training sessions per week but always vary them. One might be with weights, another with a kettle bar or resistance bands. The intent is to consistently challenge the body in addition to some basic strength exercises. However, the focus has always been on quality over quantity. During the week, I typically have a couple of runs around 6 to 10 miles with the aim to maintain and increase my VO2 and overall fitness. This may include a Fartlek run (a session during which you incorporate multiple accelerations that elevate your heart rate) as well as a tempo run. I also add two recovery runs during which I keep a relaxed pace. The week will end with either a long run or even back-to-back sessions, i.e. 26 miles on a Friday afternoon followed by another 26 miles Saturday morning. Keep in mind, these are mostly relaxed long-distance runs. I may also incorporate some speed work depending on where I am at during the training cycle.

    MS: What did you learn about training and your body that you didn’t know?

    AA: At the end of the day, you have to listen to the body. It took me some time to get there, but now I am much more in tune with how I feel and it’s helped me make continued progress. Today, I am stronger and faster than I was just a year ago. And I credit this improvement to no longer stressing about a preset training block, but instead go with how I feel. So, occasionally, if I have scheduled a hard workout but feel under the weather, I will ease up and catch up in the following session.

    MS: What was the best piece of advice you had gotten before doing this?

    AA: I actually got two. The first is the need to treat recovery the same way you would treat a speed session or any hard workout. This means both in terms of timing your nutritional intake as well managing stress and sleep. The latter is so critical and yet it’s one aspect that many of us have a hard time with. We easily steal sleep to do other things, but – to make real progress – you have to give your body time to rest and properly recover.

    The second important piece of advice is to understand the role of nutrition and how, what may work for others, may not work for you. Under the guidance of ultra runner and sport nutritionist Dr. Stephanie Howe Violett, I tune in the right nutrition at the right time. I keep a balanced Mediterranean diet, limit processed foods and adopt a periodized approach leading up to a race, i.e. limit heavier carbs, cut out sugars, and get plenty of greens.

    MS: Where does your mind go when you’re on runs? Especially on the super long ones.

    AA: I am often asked this question and the answer varies. As I get ready to go out, I remind myself of the primary reason I am doing this. This is an important motivator and it helps me stay grounded and positive. It is different from run to run. At times, I would listen to a music playlist, an audio book, a foreign language lesson … inevitably, I would even have to take conference calls during some long runs as not to delay a team or work engagement.

    But I often go back to Smile Train’s vision and how grateful I feel with the support I have received from family and friends. Last year, we visited with my business partner and our wives one of Smile Train’s partner clinics in Tanzania. It was a moving moment to meet the children who were scheduled for cleft surgery and talk to the mothers. We attended the surgery of a baby boy and witnessed how, within an hour, the life of a child was forever changed.

    MS: How did you manage focus on training while also running a company?

    AA: I think we can all relate to the balancing act between family, full time job and other responsibilities. Everyone wants a magic formula, but there is none beyond being disciplined and not letting a hard work day be an excuse not to give your best. Building long term training into an already loaded daily routine proved to be a hard challenge. You learn to be efficient with your time – there is no way around it. Thankfully, as co-owner of a company, I have some flexibility to control my schedule to a certain extent.

    MS: Do you think there’s any type of connection between athletics and business?

    AA: Absolutely, in the execution plan. You have to clearly define your end goal, establish how to get there, and surround yourself with the right people who share the same values and vision – from how you lead your team to how you meet your client requirements. It takes time to create, establish and sustain an effective business model. Getting to run 100 miles under 20 hours required a similar process.

    MS: How did you get involved in Smile Train? And why them in particular?

    AA: I first learnt of Smile Train’s vision while working overseas. I was drawn by their approach to empower local communities in treating and eradicating cleft lip and palate. The surgery can take as little as 45 minutes and costs as little as $250. My business partner and I have been supporting the organization for ten years and it’s a great feeling to think how many lives we have impacted over time.

    I encourage you to look at their webpage (www.smiletrain.org) to learn more about their efforts and success around the world. They have a program geared for athletes called Team EMPOWER where members compete in various athletic events and want to make a difference in the process.

    MS: Congratulations on competing in the Spartathon and hitting your fundraising goal to cover 153 children! What’s next for you?

    AA: Thanks to many generous donors, we met our fundraising goal and the race was an incredible experience. The start line is just under the Acropolis. As the sun rises, 390 runners from around the world are making their last minute preparations surrounded by friends and family. It’s a very special atmosphere and, throughout the race, you are inspired by the support of the Greek community who cheer everyone, from the first to the last runner. I had a solid performance and was 90 minutes ahead of the cutoff up until around mile 80 when I unfortunately had to pull out due to rhabdomyolysis. It was disappointing but can happen due to the physical demand of ultra races.

    After the race, I was moved by the kind words of people in Sparta, who encouraged me to give it another try … This is a very special event and just qualifying for that ultra is no small task. So, I am working with the Smile Train team to figure out the next step… certainly, to be continued.