Great NYT article on Stanford's strength and conditioning

Stanford Strength and Conditioning

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New Kickboxing Training Herndon, VA

Here's a link to my friends website.  He is running the kickboxing and boxing at this gym.  His name is Carlos Hernandez and he is a black belt in Karate and Tae Kwon Do.  He has trained me a few times and I've always learned a lot and had a great work out.  So check him out:  Carlos Hernandez Title Boxing Herndon, Va

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Health links

Here are some health links to articles recently in the news:

Alcohol linked to memory loss in middle aged Men

Great Pad Thai recipe

Best and Worst Diets of 2014 according to Discovery

Five Main reasons diets fail

Five new years resolutions that can save your life from forbes

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Highbar Crossfit Good crossfit gym in northern virginia.

If you are in the northern Virginia area and interested in Crossfit I would check this gym out:  High Bar Cross Fit .  Its ran by two old friends of mine the Reay brothers and they have a vast amount of experience.  I specifically like their approach in that they are more about keeping the body healthy over the long term through periodization, flexibility, and proper form.  Here is an article they wrote about their approach:  Competition training vs. Training for health

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Jiu-jitsu and MMA techniques

Here's a link to a library of jiu jitsu and MMA techniques.  At sherdog.com. Pretty cool if you are into that sort of a thing.  They are also taught by UFC fighters or coaches of UFC fighters.  MMA techniques of the week

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Interesting article. Animal aggression lol

Interesting article on Time about why athletes celebrate after victory.....Dominate

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Mechanics in exercise.

Here's a good explanation of different levers involved in exercise.

Physics in exercise.

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Here's a good article about how muscle helps burn fat and myths associated with this process.

LA Times mythbuster

The mathematics involved in the article make sense and its good to see an intelligent explanation of what happens.

I recommend weight training to help with weight loss but as the author points out it has other benefits such as bone density increase and it makes you feel good.  Here's a good article relating the benefits of weight training:  Benefits of weight training

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Beginning workout: Written for a friend with youtube videos attached to help.

Workout

Type:  Multiple Circuit=  Do one set of each exercise for up to 20 repetitions then move to the next exercise.  After completing all exercises in the circuit repeat the circuit one or two more times.  Ideally there is no rest between exercises.  Once you have done one or two times through the circuit move to the next circuit. After you have complete all of the circuits do 30 minutes of cardio. 

Days:  2 or 3 days a week.  Do not do on consecutive days.

Circuit 1- Warm up do not do more than two times

1.       Hip Lifts for 20 reps- Hip Lifts

2.       Bird dog for 20 reps alternating- Bird Dog

3.       Balance on one foot for 30 seconds

4.       Single leg balance reach 10 times (1 rep is a reach to front, side and back)- single leg balance reach

Circuit 2- Strength, Muscle building- Do at least 2 times through up to 4

1.       Squat Press- Dumb bell squat press

2.       One leg balance row- One Leg balancing bent over row

3.       Side Lunge with knee lift and bicep curl- Side Lunge with Knee lift and Bicep curl

4.       Assisted Pull up machine- Assisted Pull up

5.       Assisted Dip machine- Assisted Dip

6.       Body weight squats- Body Weight Squat

7.       Push ups (can be done on smith rack or regular or use a stair a higher stair is easier)- Push ups

8.       Reverse Lunge- Reverse Lunge

Circuit 3- Abs

1.       Plank with rotation- Plank with Rotation

2.       Toe touch crunch- Toe Touch Crunch

3.       Side crunches- Side Crunch

4.       Russian twists- Russian Twists

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