OnFitness Magazine - September/October 2014 - 21

SOME PEOPLE ACTUALLY WONDER about this

precise question. Of course it's possible to
weigh a lot, relative to one's height, and not
look "fat." Bodybuilders are a classic example
of this. So are heavyweight boxers. Any sport
that requires a high degree of musculature will
result in a body that weighs more than it looks.
What's more important is body composition. The bodyfat percentage of a 5-9 man who weighs 220 pounds can be well below 10
percent; he's hardly overweight and has a stomach as ﬂat as a plank
of wood.
A second man may have the same height and weight, yet have a
bodyfat percentage of 30 percent. He clearly needs to lose body fat
and will have the appearance of someone needing to do just that.

Another way to vary things...
EVER CONSIDER HAND POSITION? Ever think to load a hex bar and do over-

head presses with a neutral grip? Change the distance between your hands on
barbells, alter grip angle on rowing devices that have several handle choices,
change foot position when doing leg extensions...all to engage different muscle ﬁbers. This includes kettlebells. If you always use a neutral grip, try a forward or backward grip. Tweak foot position on the leg press sled.

Kettlebell lunger
WHILE STANDING UP straight,

hold a kettlebell in each hand.
Lift your arms up to your
chest with palms facing each
other. The bell portion hangs
over the back of the hand.
This is the starting position.
Lunge forward with your
right leg as you raise the kettlebells overhead with both
arms. Hold for one second
and return to the starting
position. Lunge forward with
your left leg and again raise
the kettlebells overhead.
Repeat the reps on each leg
for 15 to 20 times.
Variation: alternate the
overhead presses

THINK BIG
-----------
And lift big. Though it's
important to change up
the routine every so
often, there are certain
exercises that are so
valuable that you
should always be doing
them, though they can
be switched up in
terms of what body
part days to do them
on, the sequence, rep
and set schemes, rest
time in between sets,
including them in
supersets and applying
intensity techniques to
them.
Big lifts include the
bench press, deadlift,
squat, bent-over row
and overhead barbell
press.

2 0 1 4

Is it possible to
weigh a lot and
not look fat?

What is man's
ultimate
direction in
life? It is to
look for love,
truth, virtue,
and beauty.

beats out all the other possible
routines for building the most
resilient body for sailing
through major surgery. However, there are principles that
should be common to any routine if you have surgical preparation in mind.
Remember, no matter how
ﬁt you think you are, you can
still be in a wicked vehicular or
sporting accident, and people
who work out at gyms have
been known to require invasive
surgery for disease. Here's a grueling workout:
> Switch-steps as fast as possible on a 12 inch stool while
holding 15-35 pound weights in
each hand with straight arms
(12-18 reps).
> Rest one minute, then repeat.
> Dashing up staircase (20-30
stairs) holding 15-45 pound
weights in each hand.
> Rest one minute, then repeat;
set up the next station.
> Deadlift ﬁve to eight RM.
> Rest 20 seconds, then push a

bar, ﬁrst bring the elbows inward,
but don't overdo this. Just let them
come inward naturally before lowering the bar. This makes the move
more comfortable and sets you up
for being able to push the bar back
up more efﬁciently.
If your elbows are ﬂared out
upon lowering the bar, this is not
efﬁcient and can cause a twang of
discomfort in the shoulders. The
more comfortable you are, the
more you can lift (or the more
reps). Before pressing the bar back
up, bring your elbows out a little,
but don't ﬂare them out.

N O

THERE'S NO ONE ROUTINE that

ONCE YOU'RE READY to lower the

1 5

Using exercise
to prepare for
major surgery

weighted sled 20-50 yards at an
RPE of 7-9.
> Rest one to two minutes, then
do four more DL/sled supersets.
> Rest several minutes.
> Kettlebell squat: Hold a big kettlebell in each hand at shoulder
height and squat to parallel - 20
times as fast as can be, making
sure to hit parallel each time,
keeping good form. The weight
should be heavy enough to cause
very hard panting at the end.

Bench press
elbow position

V O L

The double kettlebell
squat builds
a solid foundation to
the body, developing
a strong core with
particular emphasis
on the legs.

> Rest 90 seconds.
> Repeat the KB squat two more
times.
> Rest a few minutes or so.
> Floor leg press, deep bottomend partial reps: Lower legs so
that knees are near armpits,
keeping feet ﬂat on sled, then
push up to just past 90 degree
knee ﬂexion. Hold two seconds,
then lower to the deep position
for another bottom-end partial
repetition. The weight should be
set to allow 10-12 reps that create a burn.
> After the set, rest 45 seconds.
> Repeat. If trainee can do more
than 12 reps, either the weight is
too light or they're not going
deep enough.
> Do ﬁve sets total, each with 45
seconds of rest in between. Each
succeeding set should be
increasingly difﬁcult. This exercise should hurt like mad and
cause a sweat.
> Do three sets of the following for 20-30 seconds each,
with one minute of rest in
between: With straight arms at
sides, hold a 15 pound dumbbell in each hand (less weight
or more weight depending on
ﬁtness level), and jump up and
down rapidly (standard jump
rope style), and add some
height.

Holding two
kettlebells by your
shoulders, squat as
low as you can while
pushing your butt
out. Pause for a
second, then rise
back up and repeat.
The squat is a basic
human movement, a
fundamental exercise
with great muscle
building and strength
beneﬁts. You should
be competent with
the standard bodyweight squat before
progressing to
weighted variations
such as this one.

W W W. O N F I T N E S S M A G . C O M

Kettlebell squat:

2 1

AB SLIP-UPS: You're focused on quantity, not quality. Don't bother
doing loads of crunches on a daily basis. This will not shave fat off your
middle, never. To tone this area, do three sets or about ﬁve minutes'
worth of work (including rest time). Then work on improving your eating
habits and doing multi-joint strength training moves and high intensity
cardio to strip overall bodyfat.

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OnFitness Magazine - September/October 2014

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