The Ultimate Guide To Fitness, According To Trainer Bobby Maximus
This is the ultimate guide to fitness according to trainer Bobby Maximus. It’s time to train!
The 3 Best Cardio Workouts For Lifters
1. The Treadmill Burner
Run for 8 minutes. Then rest for 2 minutes as you set the treadmill to its steepest incline – 15 degrees is ideal. Now run as fast as you safely can for 45 seconds. Hop off (feet on the rails) and rest for 30 seconds. That’s 1 round; try for 6.
2. The Top-End Test
Row for 60 minutes straight, trying to cover as much distance as possible. If you can hit 15 400 metres, you’re a cardio beast.
3. The Perfect Recovery
On days you don’t lift, do 30 to 60 minutes of low-intensity rowing, running or cycling.
Are you MAXIMUS fit?
If you can attain all these fitness metrics, you’re truly fit.
Back squat: Twice your body weight
Deadlift: 2.5 times your body weight
Front squat: 1.5 times your body weight
Bench press: Your body weight for 10 reps
Turkish getup: Half your body weight
500-metre row: 1 minute, 30 seconds
60-second fan bike sprint: Burn 55 calories
2 000-metre: row 7 minutes
1.5-km run: 8 minutes, 45 seconds
10K: run 50 minutes
Related: Marine Corps Combat Fitness Test
Follow The 4 Strategies To Get Fitter Faster
1. Get More Sleep
Poor sleep saps your strength, makes you more prone to injury, and messes with your metabolism. When I work with people who need to get ripped quickly, I require them to get at least nine hours of sleep a night.
Here are two easy ways to help make that happen: hang blackout curtains to turn your bedroom into a darkroom, and shut off and stash all your electronics an hour before bedtime.
2. Manage Your Stress
Life stress impairs healing, and your body doesn’t have the resources to recover from both life stress and workout stress. There’s no single best way to recover from life stress, and we all have our own tricks. I have a friend who meditates for 20 minutes a day, another builds Lego sets with his kids. Whatever helps you unwind, do it daily.
A few years ago, I suddenly found myself lifting heavier and running faster. What changed? I’d recently adopted a dog, and I was walking an extra 30 to 60 minutes a day. A daily walk increases blood flow, helping you recover from tough workouts. It’s also a low-impact way to burn a few more calories.
4. Tend Your Muscles
Life and exercise conspire to make some of your muscles tighter than others. Tighter muscles increase your risk of injury. My clients foam-roll and do targeted mobility exercises before workouts for at least 10 minutes. I roll my muscles for 20 minutes each night as my wife and I watch our favourite TV series.