Walking,Jogging,Sprinting

Lets start with the slowest and easiest cardio exercise,and thats Walking,yes walking is an exercise,you move,that means you burn calories,you spend energy. But in order to burn calories,you have to walk,not just 5 minutes or 10,you have to walk in a faster pace at least 20 minutes to create cardiovascular training effect.For even better effect you can add mountain terrain or hills to your walking path

Race walking,or power walking,is fast paced walking,just a bit slower than jogging,the official theory and rule i found is this "Power walking or speed walking is the act of walking with a speed at the upper end of the natural range for walking gait, typically 7 to 9 km/h (4.5 to 5.5 mph). To qualify as power walking as opposed to jogging or running, at least one foot must be in contact with the ground at all times" Wikipedia

Jogging,the most common cardio exercise in the world,i am a runner myself min.2 times a week i do 30 minute sessions,its is easy to begin and to build up your time in matter of days,enough i will write the benefits this exercise speaks for itself ;)

-It is the best cardiovascular workout by my opinion.

-It strengthens and tones your muscles and bones especially your leg and back bones.

-Better sleep.

-It will improve your immunity

-Its a proven treatment for depression,anxiety and panic attacks,running is something like a moving meditation.

-Weight loss,Burning abdominal fat,

-Healthier appetite,even the overweight suffer from this.

-It will raise your confidence.

-Its is a great training for the mind,as you progress you will run longer distances improving your determination

-More youthful appearance.

-Improved Condition

Sprinting is the ultimate running exercise,tough as nails it will make you a lean mean killing machine,its is great for martial arts practitioners,bodybuilders.....simply said it is great for everyone it will improve your agility,boost your testosterone,it will improve your sexual abilities (Men and Women)add the jogging benefits to this section,they are similar just with sprinting they are enhanced and faster.This will make you the main predator in the concrete jungle we call civilization.

Little motivation

The workout that build Conan,Superman,Thor and many more

I bet you see that title everywhere when you search for a specific workout.Like many other people i too get motivated by movies and superheroes,admiring their energy and aura on the screen,its simply amazing. Hollywood is one big miracle i say,but it is the actors that make Hollywood,and those are one determined bunch of guys and girls,especially when they prepare for a movie.
But what is even more amazing,is how they transform in few months from average actors into Barbarians,Gods,and mutants,so whats the secret?is it some kind of magical trick?
It is no secret,there is no magical trick,i come from a line of Athletes,my father was an athlete and still he is,my brother is an athlete and personal trainer,i'm an athlete and from experience i will tell you the right formula,to become the guy or girl from the screen.
First things first,there is no special workout,all good workouts are the same,a balanced combination of cardio and strength trainings.
Second a good workout needs nutrition,a good car needs gas to move,so the body needs food to move,regenerate and grow.
The workout the build conan is available at
http://www.ar7now.com/
And here is a sample of the workout
http://blog.onthebox.com/2011/11/08/the-conan-workout-challenge-part-1/

Jason Momoa in Conan totally rocked,i anticipated the movie as i am huge fan of REH's lore and Conan movies,although critics where little harsh,i liked the movies,now for the workout it is called AR7 (Accelerated Results)in the upper mention web site there is an interview with Momoa's personal trainer Eric Laciste where he explains the basics of the workout and how its done sharing good tips.

It isn't an easy workout,i have tried it and its wild,it will waste every energy cell you have in your body.

Now it comes my favorite part.The nutrition,Jason Momoa in a few interviews mentioned eating chicken breasts,lots of them,why?

See it for yourself 

http://nutritiondata.self.com/facts/poultry-products/703/2

140 grams of chicken breast is 80 % protein and 20 % 

Train like Momoa eat like Momoa and you will become Momoa

The downfall of the whole thing is the budget,it is costly,Jason ate min.5 pieces of chicken breast a day,thats 500-600 grams of meat,add the protein shakes,prices are different through the world,meat and protein supplementation cost a lot of money everywhere.

Hollywood pay is much higher than a usual accountant or store clerk,that's why they can afford good personal trainers,and expensive nutrition that makes them beasts in matter of months.

But don't loose hope,it is possible to gain the same results as hollywood actors,you will need cash,dedication and discipline,you will cut out the late party nights to save up some money and get healthy amount of sleep (When you sleep your muscles regenerate)no junk food (it's bad for your health)you need proteins and carbs not cholesterol.

Chris Hemsworth for the Thor role,to shorten the article a bit here's a link where there's everything you should know 

http://chrishemsworththorworkout.com/

For the su[perman workout,here is a link of an interview with Mark Twight,the trainer the build the 300 crew and the latest Man of steel 

http://www.bodybuilding.com/fun/supertrainer-man-of-steel-trainer-mark-twight.html 

Enjoy! 

Warming up

There is no sport where the workout doesn't start with a warm up.
With the warm up you reduce the risk for an injury,it improves your blood circulation,It boosts your oxygen level,it distributes the nutrients in your body,easier stretching,it prepares your heart for the increased activity,raised mental alertness,better coordination and nerve reaction through the training.
The stretching comes after the warm up,and many would advise to stretch after the training while the body cools down,the results of the stretching are similar to the warm up,with few exceptions it will improve your control over your own body,it will strengthen your skeletal structure and with that the risk of injury will decrease.

Lethal combination

I was asked by a friend once, about what is better Calisthenics or Weight  lifting,without thinking I replied, both!

Calisthenics are great for the stamina and upper strength, its basically a more aggressive yoga session, while weight lifting is concentrated more on strength and muscle build up.
When you combine these two forms you have a win win  combination, using only one you will gain only half of the benefits combining the two of them, you will become the ultimate athlete.
You will gain all you have aimed for, strength, stamina, agility and you get the bulk for free, Calisthenics are a great way to shred all the muscle from the weight lifting, and to avoid all those irritating cramps.
So how do you combine Calisthenics and Weight lifting?
 A small advice to the weight lifters .Go to the gym, the pull up bars aren’t there just for looks, add wide grip pull ups to your back day, it will give you that V shape you are trying so hard to get, add chin ups for your biceps, add push ups to your chest day, dips for triceps. this way you will add some lines to the muscles.

An advice to the Calisthenics practitioners. There is nothing better in this world than weighted Calisthenics, at first your own bodyweight is enough, but there will be a time when the progression will halt,why? Because your body got used to its own weight, instead of doing hundreds of push ups and pull ups, add some weights, it wouldn’t hurt to visit the gym few times a week.

There is a day when you need a change and whats the best way than this deadly combo.

No Excuses!

NO EXCUSES

One cold morning in February of 1916,two young boys arrived at the schoolhouse,they where two brothers the little one was 8 years old the older was 13,they went earlier to school because they where assigned to light the stove that warmed the school,They soaked the wood with the liquid from a kerosene container,the moment they dropped the match,a large explosion blasted the two boys,killing the older,crippling the younger,his legs where  burned almost to the bone,the doctors wanted to amputate both his legs,but the parents of the boy refused.
Someone had filled the kerosene canister with highly explosive gasoline that cause that terrifying explosion.It was said that the little boy will remain paralyzed for the rest of his life.
He spended few months in hospital wrapped in bandages and in unbearable pain, They sent him home with a wheelchair and crutches, advising the family to massage the legs to stretch the muscles and restore suppleness to his lower limbs.
Cunningham commented on the arduous regimen in his autobiography, American Miler: The Life and Times of
“It hurt like mad,” Glenn said, “especially when my father stretched my legs...When my father would get tired I’d ask my mother to do the massaging and stretching and when she couldn’t do any more I’d start doing it myself.”
Even a small boy like him was determined one day to walk again,one sunny day the boy was sitting in his wheelchair in his yard,in matter of minutes the boy jumped from the wheelchair and dragged himself through the yard and raised himself through the fence,he did that everyday for many weeks,he started dragging himself along the fence with his hands,slowly the life in his legs returned,in matter of months he started walking normally.The doctors where amazed from the progress.
Years later the little boy was a grown man when he made a discovery.
It hurt like thunder to walk, but it didn't hurt at all when I ran. So for five or six years, about all I did was run.”
That boys name was Glenn Cunningham,an American distance runner considered by many the greatest American miler of all time.
He competed in both the 1932 Summer Olympics as well as the 1936 Summer Olympics. While on the ship traveling from the U.S. to Germany, he was voted "Most Popular Athlete" by his fellow Olympians, finishing just ahead of Jesse Owens.[1] Cunningham and Owens would end up rooming together for the 1936 Summer Olympics in Berlin, Germany. Through this experience Owens and Cunningham developed a lifelong friendship.[1]
Cunningham won the Sullivan medal in 1933 for his various running achievements in middle distance.
In the 1932 Olympics he took 4th place in the 1500 m, and in the 1936 Berlin Olympics, he took silver in the 1500 meters.
In 1934, he set the world record for the mile run at 4:06.8, which stood for three years.
In 1936, he set the world record in the 800 m run.
In 1938, he set a world record in the indoor mile run of 4:04.4. He retired from competition in 1940. (Roger Bannister was the first to break the four-minute mile, in 1954.)

They said he would never walk again, He proved them wrong and became an Athletic Champion!.