The random noises they make at the end of each rep is something that pisses off most people, and lately, gyms have started put forth a policy where there put up signs that BAN you from grunting so you don’t disturb others. WTF?

This is a gym! This is where shit goes down, this is where you do work, this is where you hustle! If you want quiet, go hit up a library! I can’t believe how some gyms are bending over to accommodate those are totally clueless. I understand from a business point of view that a few people can get intimidated and scared off when they see someone grunt and yell… But that’s easily fixed with something called education.

Instead of having a poster that says “don’t grunt”… How about a poster that says “Did you know that a quick and forceful exhalation of breath can result in a 10-20% increase in power output?” — It’s true. This is why in Karate you’ll see everyone doing something called a “Kia” every time they throw a strike. You are releasing your inner energy to increase your power output, not to be a purposeful asshole to others around you.

So, by now you’re probably intrigued and enlightened about the power of the grunt, and want to know an efficient way to use it during your workouts. Right? Of course you do… And I gotcha covered. This “explosion of power” only works if you time it right. Randomly yelling will make you look like a knob, there is a proper technique to this.

The first thing you need to understand is that every rep has 3 stages to it. The Eccentric, Isometric & Concentric phase. This is represented with 3 numbers… Also known as the “tempo” of an exercise. So for example, if I say do 5 reps of squats with a tempo of 3-1-2 — You’d sink down for a count of three, hold for a count of one and then stand up for a count of 2. Now, it is the CONCENTRIC phase where we want to focus our grunt.

When your muscles are contracting, this is where you want to let out a forceful grunt, or yell… Making sure you exhale  powerfully in the process. As I mentioned earlier, don’t yell for the sake of yelling… You’re yelling to exhale AIR. It will take some practice, but after a few odd noises, I’m sure you’ll get the hang of it. Use this technique wisely and you’ll be able to crank out an extra rep or two. Happy grunting.

To Being Fit & Sexy 4 Life!

- Fit Jerk
FlawlessFitnessBook.com

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© 2009 – 2012, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Why am I sharing this?

Because it just might help some of you see the “light”. It’s about time someone GOT IT. This kind of thing doesn’t happen often, but when it DOES… it puts a smile on my face. Enjoy.

————–Start

“ It’s funny. I was a PT a long time ago in a health club out here. I was
even thinking of starting my own gym. What is really sad is that
soooooooo many people are fat in this Region. And by fat, I don’t mean
they have to lose 20 lbs, I mean they are huge, as in if they tried to
walk up a full flight of stairs they look like they’d drop dead.  The
issue is that so many people are fat, that it becomes status quo and
then it becomes ok to be fat since everybody else is. So in gyms out
here you can hear the crickets chirping. You’ll get a mass of people
signing up for the new year then by Feb 1 the only people left are the
handful that have been going there forever. It is sad.

I’m sure you see that when you travel. Go to certain areas in California
and there are really a lot of hot bodies, and the gyms are on every
street corner and are packed with people. Because being in decent shape
is normal and to stand out you have to be in incredible shape. The PTs
and gyms flourish out there. Then travel to Wisconsin, Michigan,
Minnesota and in New England, I would bet only 10-15% of the people are
fit and trim.

You are right on the money about self motivated people. It kills me.

I work in a small office of 13 people. 3 of us are in decent shape and the
rest of them…forget it. At least 4 are morbidly obese.  Guess who the
hardest workers are? Guess who get here the earliest? Guess who try to
increase sales and productivity every day and not just come in, put in 8
hours and go home?

The largest ones always trash me…”look how much he eats and never gets
fat” well, I do eat often throughout the day, but it’s not Taco Bell and
Snickers bars.  Or “How can you eat so much and stay thin, you must have
a really high metabolism” No, I work out and eat right.

“Well, I don’t have time to work out” that is the one I hear all the
time. Ok, I work 10 hours a day(the others all work I have 2 kids
that need help with homework when I get home. I help my wife make
dinner, we sit down as a family. Then a few evenings a week I help my
wife with her business. Do I have time to work out?? No. Do I MAKE time
to work out? Yes. I get up at 5:00 AM to work out. I know this is not
the best time to work out, but hey you do what you gotta do…

Just to let you know, there are certain ideas you have that I completely
agree with, that other people do not grasp.

Not working out large muscle groups back to back. Bingo. For a long
time, I did the typical Back/Biceps one day Chest Shoulders the next day
and so on. I saw some results but it took forever. When I separated
these  with a day of rest and a leg/abs day, the results came
exponentially faster without having to train any harder or any longer.

Well, this is quite a novel. Sorry to bore you. Have a good one. “

- Russ, S

————–End

FJ’s Thoughts: Well I’m not sure about you, but that was far from boring. Actually it was rather refreshing.

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© 2009 – 2010, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.

Consequently, the biggest gyms and fitness companies bank on this extremely ridiculous mind set to squeeze every dollar outa you… and who can blame them?

Think about it this way, if you KNOW you need to start getting healthier or if that you need to start working towards a goal (it doesn’t even have to be fitness related) then STOP waiting for the new year! DO IT NOW!

If you were DYING, like right NOW… and you know that if you took your medication you’d be fine, how long would you wait? Hmmm

It might be an extreme example, but the reasoning is the same. STOP waiting around for the NEW YEAR… it’s just another number, and start taking action steps TODAY. You will save a lot more money while getting a lot MORE done at the same time.

I agree that the new year is a great source of motivation to better yourself, but if that’s your only one, you are WAY out of luck. ONE source of motivation per year will get you NO WHERE. You need to either:
* Find a source of motivation that CONSTANTLY pushes you (hard to find or expensive)
* Find MULTIPLE sources of motivation (what I do and recommend)

Having a combination of BOTH would be even better. You need to find something that drives you, something that pushes you, something that gets you off your ass and into “GO” mode.

… and tomorrow I will discuss a few ways that can help you find this source of motivation.

Until then… have a good one.

- FJ

FlawlessFitnessBook

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© 2008 – 2009, By FitJerk. FitJerk.com is a division of Flawless Fitness Media – All Rights Reserved – No part of this post is to be republished without author consent under any forms of media (including print, internet, video or audio transcription). Doing so is a violation against copyright law and should be punishable by a punch to the face. All images are copyright of their respective owners.

Only LOSERS have nothing to say or discuss. Put your thoughts, comments or general rants in the comment section below. FJ does not use censorship but obvious racial slurs and over-the-top stupidity will be deleted.