Tag Archives: crossfit

Guest Post: Weight Loss through Plyometrics

Anyone trying to lose weight has probably done every plan, diet and exercise fad that is currently available on the market. There seems to be a compulsion to eliminate an entire food group, eat only one food group or take special pills and powders that promise instant weight loss. The truth is, everyone knows that the only way to lose weight is to eat less and exercise more. You have to burn more calories than you take in if you want to lose five pounds or 50. The math is simple, and there is no magic cure. If you are having trouble burning off more calories than you consume, you might want to make an adjustment to your exercise routine. This is often more appealing than shaving off even more calories from your daily diet.

One way to increase the number of calories you burn is to try an intense exercise program such as plyometrics. This type of exercise is done by athletes to increase their physical performance when they compete. You don’t have to be an athlete to benefit, though. In addition to making you strong, faster, leaner and more flexible, plyometrics will also help you lose weight. The number of calories you burn during a plyometrics training session will more than compensate for any foods you have eaten that you maybe shouldn’t have. The short, intense bursts of physical activity will burn calories quickly, helping you lose weight and turn fat into muscle.

Plyometrics involves jumping, lunging and squatting. You will be required to work your body to its limits, and to keep doing it until you feel the results. Many people who do plyometrics use equipment such as benches, boards and other raised surfaces. With these props, you can jump on and off of them, working your legs and your heart and burning calories with every move. If you do not have any raised surfaces, you can improvise. Run up a flight of stairs two at a time to give yourself a good plyometrics workout. You can also do huge jumps from a squatting position or practice lunges that stretch your leg muscles and require you to move yourself up and down quickly.

Squat jumps, lunge jumps and any other jumping motion that requires you to move quickly with sudden, intense bursts of strength will help you get a thorough plyometrics workout. Even jumping on and off a box is a good way to burn a lot of calories quickly. You will also notice an increase in your leg strength. You waist and stomach will get toned and your endurance levels will improve as well.

If your weight loss has hit a wall, or you find your basic walks on the treadmill are not doing much for your fitness routine, give plyometrics a try. It will be challenging, especially if you are not accustomed to intense and difficult physical movements, but the results will be worth it. You will lose weight more quickly than you would with other forms of exercise, and you can do it without cutting back on additional calories.

This post was written for Pretty Girl Fit by Dr. David Kulla. Dr. Kulla is a licensed Synergy Wellness and a nutritionist as well as owner of Synergy Wellness in Manhattan.

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WOD Wednesdays: 50/50 Workout

This comes from my friend Corey over at Fitness as a Lifestyle he’s a personal trainer here in Atlanta. Try The 50/50 Workout! Time Yourself,No Breaks,Try To Beat 5 Minutes!

50 – Jumping Jacks
40 – High Knees
30 – Squat Jumps
20 – Push Ups
10 – Burpee’s

….REPEAT X 2 THEN END WITH A 1 MINUTE PLANK…

WOD Wednesday: Crossfit Inspired

Today’s workout comes from my Spartan Race WOD Newsletter that I get each day in preparation for the event. Although I probably won’t be participating (it’s really intense) I like to do some of the workouts sometime. Because of the weather, I won’t be going to the gym today, so I will be completing my workout from home and maybe throw in a 30 minute run. Enjoy!

Warm up: Jump rope 10 minutes

30 Burpees

30 Jumping Lunges

2 Minute Plank

30 Tricep Dips

30 Bodyweight Squats

2 Minute Plank

50 Crunches

Cool down: Stretch

WOD Wednesday: Fitorbit Super Day

Hey guys….I must admit, I haven’t been to the gym since Sunday. So, today I’m making up for the workouts I planned to do the last two days. I had legs, chest, arms, and back to complete, so I’ll be spending most of my night at the gym. Wish me luck! Here’s my proposed workout from my Fitorbit trainer.

  • 90 minutes of cardio (to make up for yesterday and today) I decided to split it up and do 67 minutes today and tomorrow.
  • 30 seconds of jump squats
  • Lunges 3X15 20 lbs
  • Squats 3X20 30 lbs
  • Side Lunges 3X20
  • Walking Pushups 3X16
  • Plank with Extensions 3X30
  • Chest Press 3X50 25 lbs
  • Table Top Plank 3X30
  • Yikes! I’ll let you know how I’m feeling tomorrow because I know I’m going to be sore 🙂

Plank Challenge Day 1:02.1

Plank Challenge Day 2: 01:05.6

 

 

 

Motivational Monday: Kyle Maynard

I have no reason to ever complain about working out, or anything else for that matter, now that I have seen Kyle Maynard speak. Last Thursday, I was blessed with the opportunity to listen to his journey via webcast at my job. His story is amazing, and I thought I would share a bit about him here on the blog. You can also visit his website, or his crossfit gym, No Excuses website.

Kyle Maynard’s Bio

 Kyle Maynard is a motivational speaker, author, entrepreneur and athlete. Despite being born with arms that end at the elbows and legs near the knees, Kyle’s wrestled for one of the best teams in the Southeast, set records in weightlifting, fought in mixed martial arts, and most recently became the first man to crawl on his own to the summit of Mt. Kilimanjaro, the highest mountain in Africa.

His story has been featured on The Oprah Winfrey Show, Larry King Live, ESPN’s Sportscenter, HBO’s Real Sports, ABC’s 20/20 and Good Morning America, and as a cover story in USA Today. He continues to inspire as the author of his book, No Excuses (2005), a New York Times bestseller.

Kyle Maynard was born March 24, 1986 with a condition known as congenital amputation. His parents, Scott and Anita, had no idea their firstborn son would be born with a disability, but they made a critical decision early on to drive him to be as independent as possible — beginning what Kyle calls his “pursuit of normalcy.”  And consequently, with basically two elbows he can type up to fifty words per minute on a normal keyboard, eat and write without any adaptations, drive a vehicle that has little modification, and live on his own in a three-story townhouse in Atlanta, GA.

Kyle’s athletic journey began as an 11-year-old that wanted to wrestle and a coach that gave him an opportunity to try. After losing every single match his first year and most his second, Maynard, with his iron will and parents who wouldn’t let him give up on himself, found a way to win 36 varsity matches his senior year; defeating several state place finishers and state champions during his final season. Maynard also began weight training at the same age, and after a very modest start, he attained the title “GNC’s World’s Strongest Teen” by bench pressing 23 repetitions of 240 lbs. In February of 2009, with leather straps and chains attached to his arms, he successfully lifted 420 lbs.

But Maynard’s accomplishments extend far beyond the wrestling mat or weight room. He is the 2004 ESPY Award winner (Best Athlete with a Disability), and a year later was inducted into the National Wrestling Hall of Fame. In 2007, he was elected by the U.S. Jaycees as one of the Top Ten Outstanding Young Americans. In 2008, Maynard received the Highest Recognition Award of the Secretary of Health and Human Services for his efforts as a life role model, motivational speaker and humanitarian.

Maynard is also certified as an instructor of CrossFit — and with the support of the community and founder, Coach Greg Glassman, Kyle has been able to work with wounded soldiers on adapting their fitness regimens to meet their needs with a much more functional methodology. In 2008, Kyle brought one of his oldest and most fervent dreams to life when he built and opened his first fitness center, No Excuses CrossFit.

Kyle Maynard and Brazilian Jiu-Jitsu

In April of 2009, Kyle became the first quadruple amputee to step into the cage and compete as an amateur mixed martial arts fighter. Kyle’s focus is on grappling and ground fighting — he’s currently in his 7th year studying Brazilian Jiu-Jitsu and now training with Renzo Gracie blackbelt Paul Creighton.


For the past seven years Maynard has traveled to five continents speaking for corporate meetings, grade schools, universities, and programs supporting injured American veterans. He’s shared the stage with the world’s greatest minds in business, politics, sports, and motivation. Whether he’s in front of a middle school classroom or thousands in a convention hall, Kyle says his life’s deepest passion is helping each audience on their path towards reaching their highest human potential.

In his most recent conquest, Kyle became the first man to ever hike on all fours to reach the roof of Africa — bearcrawling to the 19,340 ft. summit of Mt. Kilimanjaro. Joining Kyle were two inspiring veterans, former Marine officer Chris Hadsall and Army staff sergeant Sandra Ambotaite, who battled through incredible adversity of their own to reach the peak. The purpose of their quest — to send a message to the veteran community and kids with disabilities around the world that no obstacle is too great to be overcome.

HBO Real Sports corespondent, Bernie Goldberg, summed it up best when he said,
“Kyle’s taken away the right to complain from the rest of us.”