The History of Fitness

As we enter the 21st century, one of the greatest accomplishments to be celebrated is the continuous pursuit of fitness since the beginning of man’s existence. Throughout prehistoric time, man's quest for fitness has been driven by a desire to survive through hunting and gathering. Today, though no longer driven by subsistence requirements, fitness remains paramount to health and well-being. This article will highlight historical events and influential individuals who have shaped the history of fitness beginning with primitive man up to the foundation of the modern fitness movement.Primitive man and fitness (pre-10,000 B.C) Primitive nomadic lifestyles required the continual task of hunting and gathering food for survival. Tribes commonly went on one- or two- day hunting journeys for food and water. Regular physical activity apart from that necessary for hunting and gathering was also a principal component of life. Following successful hunting and gathering excursions, celebration events included trips of six to 20 miles to neighboring tribes to visit friends and family, where dancing and cultural games could often last several hours. This Paleolithic pattern of subsistence pursuit and celebration, demanding a high level of fitness and consisting of various forms of physical activity, defined human life.

The Neolithic Agricultural Revolution marked the conclusion of primitive lifestyle and signified the dawn of civilization. This historic period was defined by important agricultural developments including animal and plant domestication, and the invention of the plow. These human advancements made it possible for hunting-gathering tribes to obtain vast amounts of food while remaining in the same area, thus transforming primitive man into an agrarian (agriculture and farming) society. This era in history symbolizes the beginning of a more sedentary lifestyle, as man began to alleviate some hardships of life while, simultaneously decreasing daily physical activity.

Ancient civilizations: China and India (2500-250 B.C.)In China, the philosophical teachings of Confucius encouraged participation in regular physical activity. It was recognized that physical inactivity was associated with certain diseases (referred to as organ malfunctions and internal stoppages, which sound similar to heart disease and diabetes) were preventable with regular exercise for fitness. Consequently, Cong Fu gymnastics was developed to keep the body in good, working condition. Cong Fu exercise programs consisted of various stances and movements, characterized by separate foot positions and imitations of different animal fighting styles. In addition to Cong Fu gymnastics, other forms of physical activity existed throughout ancient China including archery, badminton, dancing, fencing, and wrestling.

Take The Stairs, Man!

The way to improve lower body strength in stair-workouts is to climb every other step (essentially performing a lunge). Because doing this puts your legs in a mechanical disadvantage your muscles have to get stronger to overcome this disadvantage. I also have certain people climb every three steps to challenge them even further. But this is usually left to very tall people or people with very long legs. Two steps is usually enough to challenge most anyone.
Strength Development Ideas:Change how many steps you use: Normally I prefer to use 2 steps but you can also use 3 steps when doing stair lunges. In my experience this has been possible with taller people or at least those with longer legs.
One thing I'll tell you though: That 1 extra step makes a big difference and will challenge almost anyone I know.Lunge in Different Directions: Besides using the traditional straight forward lunges you can also do crossover lunges, crossover lunges from the side, side steps ups and so forth. Add more reps and sets:
As your conditioning improves you can add more reps and sets for further improvements. Just keep in mind what you're trying to accomplish. If you start doing sets of 50 lunges you'll be doing aerobic training as opposed to strength training.
Use Dumbbells: Another way to add external resistance when things get to easy is with the use of dumbbells. In the next email I'll go over actual workouts that I've used with hundreds of people. If you want to have legs of steel and/or improve your sports performances don't miss it!

Old School Science

Are you finding it hard to make time for exercise?
Would you be interested in an exercise program that can be easily incorporated into your work day?
To combat the demanding time constraints and hectic lifestyles dictated by today's society, Underdog Fitness has unleashed an exercise program based upon the sound training concepts of interval training.
You can finally have the body of your dreams and do it in only one hour a day twice a week with Underdog's UFT (Ultimate Functional Training).Unlike most workouts, Old School Fitness includes the 3 aspects of optimal fitness and conditioning: Muscular Development, Endurance, speed and Flexibility.
It's time for some Advanced Old School Fitness. Think of how we move, how we train, what we strengthen, it's geared for a one dimensional approach to fitness and life. Old School Fitness Is designed to work your body, every muscle, in the range it was designed to move, to complete muscle failure/fatigue& and beyond.
You want to see changes? You have to get out of your comfort zone, away from the routine that you've been on for years- and kick some ass! This is really all you need to know, but for the skeptics and readers out there, I will add the following science that backs my program design.
The Knowledge
The more I explore the future of fitness, and science- The more answers I find (that gyms and people have yet to learn), in history. Why is yoga here still here and growing 5000 years from its inception? Because, it works! I can list popular fads that will soon be forgotten, but there is no need for that-just take my word on it. I am convinced after an extensive love for fitness, long career, extensive education, a plethora of certifications, research and application, that it's all about one thing Old School Fitness yields faster results than any ordinary gym workout, is more challenging, fun, tough and never boring.
Let's take our modern day gladiator, the boxer. Amazing looking body, fast, flexible, strong, able to fight (not just be a pretty boy) and have the ability to handle the type of trauma that would leave us broken. These men and women are true athletes, and the tools to their success, are movement applied with force and control. Their tools were all OLD SCHOOL- a punching bag, jump rope and medicine ball, their body weight and sweat.
The Magic Three
Muscular Development- using the latest, time tested and proven exercise physiology; Our sessions will focus on every muscle, in turn building a leaner, faster and stronger body, in a an exciting way. Many modalities will be implemented- some you have heard of, and some not, some not. But your overall health will be at its peak!
Cardio Conditioning- Through an intense training you'll expand the capacity of your heart and lungs while burning calories. The results are increased stamina to keep you energized all day. Yet, you'll never get bored since the workout will never be the same. I will teach you how to punch like a boxer, kick like a martial artist and explode with Kettlebell power.
Flexibility- in order to avoid injuries as well as give you the flexibility to help keep you feeling young and agile I’ve incorporated stretching exercises to lengthen and tone your muscles. Using a multi- faceted approach to stretching, we implement a varied selection of stretches from gymnastics, Martial Arts, Yoga, PNF, Active isolate Stretching and Pilates.
The Science
High Intensity Training - It has long been accepted that a high intensity effort, other than genetics, is the most important factor in getting favorable results from body building and weight training.
Your Training Intensity is the most important factor in getting favorable results from your efforts. High Intensity training through old school fitness formats has shown to burn adipose tissue more effectively than standard aerobic exercise.
High Intensity Training speeds up your metabolism and keeps it up for a longer time after your workout. High Intensity training burns a greater number of total calories than just aerobic training, which results in more fat loss.
Wanna Burn Fat? There are a number of reasons for the greater amounts of fat loss achieved by High Intensity Training. First, there are a number of studies that show that a much greater amount of fat burning takes place in post-workout time after an interval-type training session then after a normal steady-pace workout. Additionally, the actual fat burning that takes place post-workout has been shown to be more productive then that after steady-pace exercise. i.e., a more efficient fat burning process. Other studies have shown that a High Intensity routine does a better job of suppressing appetite and reducing saturated fat intake.

Fit or Fake

As a fitness Pro, I'd like to know what is more important to you personally and socially. OK, so you're in good shape (aesthetically), but when it comes right down to it...are you just superficially fit? how is your endurance, do you have preconceived limitations or are just going through the motions. Are you training outside the comfort zone? Do you feel as good as you look? If you're training, you shouldn't be complaining. if you are not getting the results you seek, you're not trying hard enough, If you want to look like an athlete, you have got to train like one, and eat like one. Be on top of your game! The game of life!

Do You Starve Yourself to Lose Weight?

The Starvation Response

As a result, your metabolism slows down too, and your body is no longer at peak performance. This is THE VERY REASON why you can never starve yourself to lose fat.
As a result, your metabolism slows down too, and your body is no longer at peak performance. This is THE VERY REASON why you can never starve yourself to lose fat.
We’ve all heard stories about people getting lost in the jungle or wilderness for weeks with no food at all but only with water, or old tales of prisoners in war camps who are confined for years with only pathetic amounts of food. Ever wondered how these people survived?
Firstly, you've got to recognize that your body is an amazing thing. So amazing that sometimes I think we're almost at the point where mankind is ready to evolve to the next level. But I probably think that because I've watched too much of X-MEN, so let's not take it that far for now.
Your body not only looks good when you're fit, but your body has the amazing ability to ADAPT to the environment. If we're looking from the point of food intake, your body is actually able to slow down its rate of burning calories if it needs to. When you're faced with a situation where food is limited, your body senses this and tells itself -''Hey, we better stop burning all these calories so quickly because it looks like we're having a shortage of calories lately, and this may go on for some time. Let's slow down and start saving more energy so that we can survive longer under these conditions with the little food we're getting''.
As a result, your metabolism slows down too, and your body is no longer at peak performance. This is THE VERY REASON why you can never starve yourself to lose fat. Yes, you'll lose weight dramatically, and some fat together with it, but you'll eventually reach a point where you're getting nowhere, and just be a miniature version of what you previously were... and not a transformed physique. For example, if you're not satisfied with your car right now, let's say you drive a Volvo... and you want a bigger car. What do you get? A BIGGER Volvo? No... You get a different car that looks different and gives you what you want, and performs differently. That's what change is all about. You want to lose FAT, not "weight"... not become bigger or smaller versions of yourself.
Okay, so let's say if somehow you manage to starve yourself to a size you want... and now you want to "resume" your eating habits... well, I've got news for you. You're just gonna pack on the pounds all over again, and gain weight faster than you ever have! Why? Simply because you've successfully managed to trick your body into functioning with lesser calories... and anything more would simply make you gain fat because you're consuming MORE than what your body needs.
The starvation response evolved in humans basically to ensure the survival of the species... not for you to fit into a dress or an outfit. It IS a blessing if you’re stranded out in the wilderness with no food, it keeps you alive longer. However, this same life-saving mechanism WILL WORK AGAINST YOU when you’re trying to lose fat because your body can’t tell the difference between dieting and starving.
Until today, every single person I know who tried to starve themselves to a better physique are either back to the shape they were before, or fatter than before (most of them are fatter now and find it even more difficult to do anything about it). Who is to blame when this happens? What more proof do you need?
I'm actually quite annoyed with people who choose to starve themselves. It's SO SILLY. I've got a friend who just realized she gained 9pounds over 2 months (well.. that’s what eating KFC once a week does to you my dear.. so don't come complaining to me). She's now decided to starve herself. I've talked to her many, many, MANY times before on the right approach to losing fat, but she's never listened to me. So basically, I've given up on giving her advice. I'm just gonna watch her... and let her be a guinea pig to everything I've told her not to do. She's now on a diet of tea (with milk, sugar), biscuits, 1 or 2 bananas a day, no rice. In other words, she's on an ALL CARB, severely low calorie diet. Oh, the fun I'm gonna have observing her.
To everyone else out there-don't you dare consider starving yourself! I'd get upset too.