There is really NO EXCUSE anymore for not exercising…

Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment


h/t Isegoria

This means one group spent about 10 total minutes on each workout, while the other spent 50 minutes. The SIT group got the same benefits in a fifth of the time.

I’m really excited about as I’m trying to keep cardio going while minimizing its impact of my strength training, but we’ll see how actually works (or doesn’t) over the next couple of months.

Well, why not…?


I haven’t watched Dr. Who since the first couple episodes of the reboot that had Billie Piper as the companion, and had never watched it before then so I don’t really care about the show,  but this is just another example anti-white guy bias..

And the case just really can’t be logically made that this is anything else. Not a single reason to do this other than removing a white male as the lead.

Same thing goes for the idiots wanting the next Bond to be a woman. Sheer insanity. Now if you want to make the next 007 a woman after Bond retires or is killed in the line of duty, that’s fine, though I would think retiring his number would be the least a grateful nation could do to honor him. Elizabeth Hurly, in her Austin Power days, would have been a great 00, but none of that pixie-ninja bullshit please.

Nor do I have a problem with Idris Elba being a 00 operative, but not Bond. I don’t even know if he’s a citizen of the UK, which should be a requirement for a 00.

More Garbage Exercise Advice – Crossfit Edition

From this piece of crap article:

In the past I’ve referred to CrossFit as “the Scientology of fitness” among other unflattering references, but it’s hard not to notice the legions of super-jacked, crazy-strong women that seem to be popping up all over the place.

Where? Where are all these super-jacked, crazy-strong women? In the two boxes I’ve been to, there were exactly 1 and 2 women respectively at each who even looked close to being able to bench their own weight. Of course, I was only there for the discount  trial months, so maybe these superwomen were all out fighting crime.


Back in the late 80’s when I was just starting my coaching career, a woman who could clean & jerk 135 was about as rare as seeing someone doing deadlifts at Planet Fitness. Today, however, women who can do “the king of lifts” using 200 pounds are a dime a dozen.

Again, never seen them outside of televised competition where only the top 0.00001% are seen.

Not done yet:

Let’s look past the shortcomings of CrossFit in an effort to discover why it’s producing so many goddamned insanely strong women who could out-lift the average guy during her warm-ups.

The average female has 52% of the average male’s upper body strength. Men more than double the powerlifting strength of women in bench press competition and nearly double it in the squat.

I myself (lifting 3 hours a week) win my own age group in bench press  vs. female performances by over 100 lbs as well as beating the next two younger groups by at least that amount.

And do you know who he’s talking about being able to out-lift the average guy:

high-level CrossFit competitors train between 6-8 hours a day, at least when the CrossFit Games are coming up. That means they train about 4-5 times more than you do,…

Even with that amount of training, if she’s not on the juice no woman is out-lifting a man.


Several pictures of roided-out she-males like the one above in the article. No thanks, says any male with an intact sense of self and at least one functioning testicle.


Marathoner: “I’ve been small and weak my entire life.”

As a bit of a followup to the cardio post from yesterday I link to one of my favorite blogs:

“To be an elite marathoner with a body that’s light and lean: while you’re running, you feel amazing. You’re fluid and economical, floating along without having to carry a lot of muscle mass,” says Hall. “But the rest of the day, to be honest, is not a lot of fun. My energy was super low [throughout most of my career]. I took naps every day and felt pretty much useless when I wasn’t running.”

Hall told me that even during his best years as a competitive athlete, he was “healthy” only in a narrowly defined way. As he put it, he was good at one thing: running. Everything else was rather laborious. Hall said he could be stirring pots of chili while making dinner and feel soreness in his shoulder the next day.

Resistance training is essential to getting fit and then staying fit as we age and there are several simple plans to help you get started.

Stronglifts is an good example of such a plan. The movements are not complex and they are only 5 of them you need to learn and work at perfecting the technique.×5/

Start StrongLifts 5×5 by doing workout A. Go home, eat and sleep. Two days later do workout B. Another two days later do workout A. Your first week will look like this if you train Mo/We/Fr…

StrongLifts 5×5 Week 1
Monday – workout A Wednesday – workout B Friday – workout A
Squat 5×5 Squat 5×5 Squat 5×5
Bench Press 5×5 Overhead Press 5×5 Bench Press 5×5
Barbell Row 5×5 Deadlift 1×5 Barbell Row 5×5

Start week two with workout B because you finished week one with workout A. Then keep alternating the workouts each time you go to the gym. Your second week will look like this if you train Monday, Wednesday, and Friday like most people…

StrongLifts 5×5 Week 2
Monday Wednesday Friday
Squat 5×5 Squat 5×5 Squat 5×5
Overhead Press 5×5 Bench Press 5×5 Overhead Press 5×5
Deadlift 1×5 Barbell Row 5×5 Deadlift 1×5

Keep alternating workouts A and B. Week three and five will look like week one. Week four and six will look like week two. If this doesn’t make sense, signup to my daily email tips to get spreadsheets – you’ll get an overview of your first 12 weeks. The app also auto-alternates workouts A and B.

Start light so your body can get used to Squatting, pressing and pulling three times a week. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. You can enter your best lifts in the spreadsheets or the apps, and they’ll calculate your starting weights for you.

I personally don’t do traditional deadlifts because I still lack good technique, but I do a version using a trap bar instead. I also do cable pull rows instead of using a barbell as the machine is just a lot easier and quicker to use than finding space to setup the barbell at my gym. Nor do I use the apps or spreadsheets.  A simple notebook to jot down the weight I did that day and any other useful info from that session is sufficient.

Cardio Alone Won’t Save You From Being a Fatass

This article:

covers some of the basic myths and misunderstandings about weight-loss and cardio only exercise. I basically agree with all four points, but the thing everyone needs to understand is that neither cardio or strength training will lead to weight loss if your diet is crap. I trained cardio 12-16 hours a week getting ready for my first full Ironman and didn’t lose a pound because my diet was pretty bad vs. losing ~ 40 lbs training for my first marathon along with moderate calorie restriction.

A warning: most of the comments are useless or nearly so. Lots of whining and lack of reading comprehension throughout. Many people with over-emphasis on cardio being responsible for their weight-loss.

This pic is a good representation of an attractive woman who likely combines  sensible cardio and strength-training  routines along with proper diet.


Women do not need to be afraid of strength training. You’re not going to get big and nasty like this chick without doing some steroids ladies.


Men think this is gross unless they have some weird fetish or are homosexuals not being honest with themselves.

Anllela is Columbian for Volcanic

Yesterday’s post featured this spicy dish from Columbia, Anllela Sagra. She is a professional fitness model.


Let me be absolutely clear about this. This image represents what a 10 looks like in my own not-quite-humble opinion, no ifs, ands or … actually that’s a really nice butt. Let’s also be clear that Photoshop is probably adding at least 1 if not 2 points to that score. If a woman actually ever reads this post I want to let her know that NO ONE EXPECTS THIS FROM YOU SO NO CRYING ABOUT UNREASONABLE MALE EXPECTATIONS. This woman is a genetic anomaly/lottery winner who has taken advantage of the gifts she’s been given and is running with it. Throw in professional hair, makeup, photography and Photoshop and there’s no way a woman I might bump into in the grocery can compete with the idea of her. But MEN DON’T WANT RELATIONSHIPS WITH PHOTOSHOPPED PICS ON THE INTERNET. THEY WANT A REAL WOMAN. Now if you are a fat slob with short hair and permanent resting bitchface, that’s on you. Don’t blame the man. A man doesn’t have a 400 bullet point list of what he’s looking for in a woman, but if he did none of those would be on there. But be pleasant, be a healthy weight, and have a nice feminine presentation and you’re gonna do alright, honey.

Bro Science on Relationships

Who is that chick is the glasses? Damn!

edit: It’s this chick ->



There is one (1!) chick at my gym who actually is a hot fit chick. The vast (heh) majority are dumpy 4s or lower, with a sprinkling of 5s, a smidgen of 6s and random 7 once in a blue moon. Hell, most of the people who work there are fat-asses.