Mr. Workout’s Big Four

By now you have probably read my blogs about certain bodyweight exercises. If you have not, the links are provided below.

I will get right to the point. If you want to get in any kind of shape you need to be doing the Big Four:

-The Squat

-The Lunge

-The Push Up

-The Pull Up

There you have it folks!

These Big Four exercises are essential in attaining any kind of strength and conditioning. Mastering these bodyweight exercises will allow you to coordinate muscles all over the body simultaneously.  It’s what makes them functional. Plus, they will put some meat on your bones!

You should always be able to handle your own body weight with good form FIRST before you decide to add some extra weight, if not, you will only be feeding into some of your weak links (that means injury further down the line; back, hip, shoulder, knee).

*Weight loss and bodyweight exercises (i.e. CALISTHENICS) have an inverse relationship because weighing less will allow you to accomplish more reps, which in turn, will allow you to become stronger AND lose more weight.

Orange=Body Weight, Green=Calisthenic Strength

If you are not doing the Big Four in your exercise routines, or at all for that matter, then get to it!

They will guarantee great results.

Check out the following video I created with two friends of mine.  I put them through the “Big Four Pyramid”. It’s purpose is to challenge bodyweight strength and muscular endurance. They performed the four exercises in sequence for 10 repetitions each the first round, then 9 reps each the second round, and so on until they got to do 1 rep each on the last round. The reps for the lunges were doubled because you are using one leg a time. So 10 squats means 20 lunges.

*Fatigue will accumulate with each round, but it is tolerable by doing 1 less repetition each round.

10,9,8,7,6,5,4,3,2,1. Try it for yourself.

Please review the first comment that was written by Mr. Workout.

Til’ next time!

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)

 

An Epic Journey

Kalalau dusk

Aloha! This time I take you on a visual tour of one of the greatest adventures I’ve ever been on. There is no doubt Hawaii is one of the world’s most beautiful places. Each island holds its own unique natural beauty and character.

Kauai is the northern most island of the chain. It is known as the “garden isle” and its beauty has made the island a favorite location for hollywood films. Jurassic Park, Avatar, Six Days Seven Nights, and the upcoming Pirates of the Caribbean: On Stranger Tides, all have scenes that were filmed in Kauai.

Kalalau Valley

The Napali Coast is located along the northwest side of Kauai. There you will find the Kalalau Trail. The trail provides the only land access traversing 11 miles and crossing 5 major valleys (and many smaller ones) before reaching Kalalau Beach at the base of the Kalalau Valley. If you ask me, this tiny spot on Earth is the epitome of paradise.

Kalalau trail map

Kalalau beach and caves

Don’t let this beauty fool you. Hiking the trail is no joke! There are reports of deaths and missing people. There is no cellphone signal. It is extremely physically demanding and it puts you face to face with the forces of mother nature. But it is so WORTH IT!

This hike will put your physical limits to the test. Every aspect of fitness is challenged and depleted. ENDURANCE and STAMINA are at the top. Mental toughness is also challenged. I have never participated in any official Triathlon, but I believe this hike sure as hell gives the Ironman a run for its money! It was my version of the Ultra Ironman.

Not only does this hike require an above average fitness level, but it requires survival awareness and strategy. Internally, you need to be aware of your fatigue level (especially when carrying a backpack that can weigh 50+ pounds). Proper nutrition and HYDRATION IS A MUST if you want to make it to the end. Preventing, or maintaining those nagging, chronic injuries is crucial. You can have knee soreness, back spasms, foot blisters (the worst), cramps, etc.. All which happened to me and they will happen to you.

Externally, you need be constantly aware of your surroundings: wild animals, terrain steadiness, trail width, the heat, the rain, the rivers, the trees and branches, the mud, the bugs, the rocks, the sink holes, and the slippery slopes just to name a few. Knowledge of your location is vital as well. Basic land navigation skills should be acquired (learn how to read a map).

Most importantly, NEVER attempt this hike alone. Having one buddy with you at the very minimum. You need to take care and watch out for each other’s lives. Selfishness on the trail is stupid! Share nutrients and tools!

meet Chris

My hike inward began on Thursday morning, May 31, 2007, at the base of the trail. There were three of us. My cousin Chris, a formidable Yoga instructor, a friend named Ana, and myself. Only Chris knew what this hike was all about because he had experienced it one year prior. Ana and I were in for a surprise! Chris was well prepared. He had packed two huge backpack-camelbak combinations that each weighed about 80 pounds. I had a backpack from home that was only about 40 pounds. Back in Miami, I bought a box of Power Bars to munch on during the hike. There were 12.

Chris and I carried the 80 pound backpacks and Ana carried the 40 pounder. Keep in mind, this entire journey consisted of hiking up and down mountains, in and out of valleys, crossing over rivers with stepping-stones (or swimming when we fell), sipping on water from our camelbak every 5 minutes, sliding on mud, climbing on rock, and jumping over crevices that would surely end our lives if we didn’t make it. Our balance was continuously tested. Fortunately, there are major land marks every couple of miles consisting of either a beach, a valley, a river, or a campground.

2 mile beach at Hanakapiai

falls crossing at 2 mile

At 4 mile mark by a boulder, one more person joined us. A Botany grad who attended the University of Manoa, Hawaii (though he was from Puerto Rico). Having a botany grad on the team was helpful because he would educate us on poisonous plants, edible plants, and plants that can be used as tools. His name was Walid.

Chris and I (mainly Chris) would alternate taking the lead. I remember coming up to 6 mile, I had been ahead of the group for quite a while and I decided to take a break for them to catch up. When I took off the backpack, my upper back muscles were numb and spasming (if that’s even a word). It took a while for the pain to subside which set us back about 30 minutes. There, a married couple from the Florida Keys had asked to join us on the hike. I can’t remember their names. They were nice and offered food (trail mix). Our group was now 6.

Hanakoa Falls at 6 mile

Although all the beaches and valleys along this trail are part of the Napali Coast State Park, which requires a paid permit for each day that you’re inside, you will find that many people don’t register or pay. If you get caught by the state park police you will be given a ticket or be arrested depending on your condition. We were some of those people. (lol). The police do not waste their energy hiking the trail, they use boats and can arrive at any point along the trail with ease. Luckily, we had not encountered such a threat, yet.

Also, you will randomly bump into illegal nudists hiking the trail. If you’re okay with communicating with them, the “nudists” actually have tons of experience and can give advice about the land, food, do’s and don’ts. Come on, we’re all human!

Moving forward. The darkness of the night creeped up on us. We were coming up on the scariest part of the trail. It appeared as if a landslide was about to occur from up in the mountains, demolishing the trail, and into the Pacific Ocean. The trail itself was disappearing and we were slipping and holding on to each other, and for our dear lives. Ironically enough, a wild goat was running up and down this part of the trail in a joyous fashion, as we humans were fighting for a lives. It’s funny to think about afterwards. There are many advantages to having four legs and a “wild” sense of humor.

whatever you do, don't look down

I told you not to look down

It was a race against time and darkness to the 8 mile mark. It was high ground and there is safety at 8 mile; a helipad, a camp ground, and a flat grassy part of the cliff. We began to lose our sense of direction and took a couple of wrong turns, but with the help of flash lights, we made it well past sunset and posted our sleeping mats on the flat grass and knocked out. I felt physically exhausted.

8 mile, where we slept

It was Friday morning, June 1st, 2007. We woke up to a beautiful sunrise (you can see both the sunset to the left and the sunrise to the right from the north side of the island), the fresh smell of nature, the sound of the pacific ocean, and of course, our lovely friend, the wild goat who somehow found us at dawn and was making goat noises (he was our alarm clock).

Might I add, there were also two full-blown rainbows over the pacific.

I felt particularly refreshed and restored. I decided to take the lead even though Chris was the one with the terrain knowledge. I felt great as if I was on a mission to conquer the world, but really just wanted to give myself a good workout. There were only 3 miles to go. On average I was ahead of the group about 100 yards. The hike transformed from a coastal forest to beautiful iron-reddish cliffs and hills. This was roughly between miles 9-10. The trail was once again disappearing and became switchback trails (one of the many along the 11 miles).

looking back and up the red hill

looking down the red hill

Finally, I can see something spectacular in the distance. It was the end of the Kalalau Valley merging into the trail. On the other side of the trail was Kalalau Beach. Keep in mind these photos do no justice to the real thing.

looking down Kalalau Valley

getting close

even closer

Knowing the crew was following well behind in the distance, I hiked on through passed the camp grounds, passed the infamous “hippie” waterfall, hiked on the beach, dropped my backpack at the base of a cave, and walked into the cave where you can see the entire beach. I dropped down and laid there knowing my 24 hour journey was over. Or was it?

Kalalau campground and fire circle

"hippie" waterfall

Kalalau Beach (rocks and caves in the distance)

passed the rocks, looking back

After an hour or so, Chris found me laying there. From afar he yelled, “Javi, there you are, everyone has set up back by the campground. Are you okay?” I replied in a burnt-out voice, “never been better”, then a pause, “I’m going to just lay here for a bit”, he said, “Ok, I’ll just take your backpack over to the tents”. I replied, “you’re awesome man!”

make a right turn

there

a caveman's paradise

Stay tuned for part 2!

I will discuss the six days we camped in Kalalau, what our diet consisted of, and the hike back to civilization. This time it was only Chris and I on the return. That’s a dangerous combination of characters. I hope to find the photos I took with a disposable camera during the trip. I will post them in part 2.

“A hui hou” (see you later in Hawaiian)

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)

Gym Etiquette Lesson 2

?

Counterproductive Company!

I despise those moments when I see a group of 4 or more “training partners” at the gym who do nothing but talk nonsense, take up crucial space and equipment from others, and waste time.

If you’re not there to take your training seriously, then get out the way of those who do!

Scenario 1) Those young boys (late teens to early twenties) who show up in a group of 6 and decide to do bicep curls at the squat rack.

They each want to do 4 sets of heavy barbell curls and SWING the weight with their backs.  It’s usually no more than 85 pounds (the barbell itself weighs 45).

Imagine how long this whole process takes considering there are 6 of them with 4 sets each.  Imagine how much longer it takes considering what they’re mainly doing is talking about getting drunk, getting girls drunk, and who they think they can beat up.

Meanwhile, there are people (adults) who are waiting to purposely and efficiently use the squat rack and move on to the next thing.  What a waste of time for everyone involved. The kids aren’t getting an effective workout and they are making everybody pay for it as well. Do they think that going in these groups makes them a cool gang or makes them manlier? You usually learn how to share things in kindergarten. They can at least go use the dumbells all at the same time and get it over with.

An acceptable exception to this would be a group of athletes who are serious about their workout and use the gym space and equipment quick and effectively and can communicate with those who are waiting.

Scenario 2) Those groups of ladies who stand around the machines, doorways, and major walkways of the gym to gossip and talk about their kids, clothes, hair, etc..

Um.. hello! It’s a gym, not a mall or a hair salon.  Stop creating traffic and distracting people, and go do your work out, or go somewhere else that’s not in the way of other people trying to exercise.  It’s not social hour.

Meanwhile, there are people trying to do lunges, or other exercises, and they have to figure out a way to go around the “divorced wives club” who will probably give them a stare as if the person exercising is getting in their way, or is just weird and rude.

An acceptable exception to this would be… None!

Check out the truth about women and weights if you haven’t already.

Scenario 3) The following photo says it all.

Happy Valentine's Day!

Alright, so the point is, choose your training partner wisely. One partner is enough, and two is pushing it unless you really know what you’re doing. If you are going to exercise in a large group make sure everyone is serious and arrive at a time when the gym is not very occupied.

This is not cynicism, it’s the truth.

Shut up and train!

Haha

Catch y’all next time!

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)

The Lunge

In short, the Lunge is underrated. This movement is essential in preventing and correcting imbalances between the left and right legs. It is functional because it mimics walking, jogging, hiking, running, sprinting, cycling, going up stairs, and any other one leg activity you can imagine.

In terms of muscle-building, it will intensely target the glutes (butt), hamstrings (back of thigh), adductors (inner thighs), and quadriceps (front of thigh) in ways that squats and leg presses do not.  Also, you get to work each leg evenly without one trying to dominate the movement while the other doesn’t get enough work, as in a bilateral movement such as the squat or leg press.

*Two additional facts ladies can appreciate: 1) lunges are more effective at targeting the largest of the three inner thigh muscles (adductor magnus shown above) than those adductor machines you sit on to open and close your legs,

we've all done this at least once

 

and 2) lunges also require balance, hip/core stability, and flexibility. They’re great for you in so many ways.

no more useless gimmicks

 

It’s easier to point out the weak(er) leg when performing lunges because you can see the compensations that each leg may, or may not have, apart from each other.  For example, the left leg may execute the lunge with good alignment (knee aligned with toes, hip aligned with knee, core upright) while the right leg may execute the lunge with weakness or compensation somewhere along the kinetic chain (the knee may turn inward, the toes may point outward, hip may drop, and an overall feeling of lack of balance can occur).

One of the many ways to correct this unequal weakness problem while performing the lunge is to simply do more reps and/or sets with the weak leg. Practice makes perfect. Well, almost. You need to concentrate on maintaining posture and joint alignment, as well as being aware of engaging the right muscles. Form and technique are crucial in this movement.  Performing them carelessly will only feed into those weaknesses and imbalances that were aforementioned.

There are countless variations of lunges you can do: forward, reverse, sideways, walking, rotational, jumping, and even walking backwards.  They all require the same fundamental form and mechanics despite the changes of direction and resistance. That means having an upright core with a slight lean, hip-knee-toe alignment, and proper planting of the heel and foot. For forward or walking lunges I often say to assign each leg its own invisible lane in order to maintain proper stance width and not cross over to the other leg’s lane.

Applying a load to lunges will increase its effects. For example, holding dumbells and weights in your hands, or carrying a barbell on your shoulders.  Again, attaining proper mechanics of these fundamental exercises with bodyweight is crucial before you apply a load. Heavier resistance will increase strength and size of the muscles involved, and will indirectly improve the speed of functional activities.

*A key point to remember, don’t allow your back knee to hit the ground. You will momentarily lose the contraction and be susceptible to injury or contusion.

Thanks for stopping by and checking out the lunge.  You can email me with any questions and concerns. Make sure you subscribe as well!

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)

Welcome to Wade County

Considering I’m an avid Heat fan, my blog will pay a visit to another Miami Heat star, our home town hero, Dwyane Wade.

This man has done it all in the NBA: Championship, Olympics, MVP, recovered from intense injuries, and the list will continue to go on. Another accomplishment worth mentioning is his extensive charitable contributions in local communities.

Attached is a short video in which D Wade himself will talk about his workout during the summer of 2009 with his Chicago trainer, Tim Grover, a renowned basketball conditioning coach whose clientele has ranged from Michael Jordan to Charles Barkley to Kobe Bryant.

The current season of Miami Heat basketball has been exhilarating to watch. The addition of Lebron James and Chris Bosh creates a dynamic to the team which has never been seen. Each of these athletes physically train to be the best of the best and nothing less. They view each practice and each workout as a real game-time competition and they always strive for excellence in the weight room. This mindset is what separates them from the others and the ordinary.

I’m saying goodbye with the following video. See you next time!

(Copyright 2011 by Javier Fleites/Mr. Workout. All Rights Reserved. This material may not be published, broadcasted, rewritten or redistributed without permission.)