David Goggins

One of the best ultra runners in the world, David Goggins is a machine. This Navy SEAL gets up and runs 10-15 miles in the morning before breakfast and then bike 50 miles round trip to work.

What’s his motivation? To raise money for Special Operation Warrior Foundation which provides full college scholorships for kids of Spec Ops soldiers KIA.

And this guy doesn’t even like running! Truly inspirational.

Cycling And Testicular Cancer?

Check out this recent news article about the possible relationship between many miles of cycling and testicular cancer. The thing to take from this is not to stop cycling, but don’t go over the top and vary your workout routines!

Professional cyclists should consider freezing their sperm before embarking on their careers, say researchers.

They found sperm quality drops dramatically with rigorous training.

The Spanish study of top triathletes found those who cover more than 186 miles (300km) a week on their bikes have less than 4% normal looking sperm.

At such levels, men would have “significant fertility problems”, the European Society of Human Reproduction and Embryology heard.

However, a UK expert said the average man cycling to work would be unlikely to suffer fertility problems because of their time in the saddle.

Study leader Professor Diana Vaamonde, from University of Cordoba Medical School in Spain said other studies had shown very high levels of exercise affected fertility in both men and women.

In the latest study, 15 triathletes with an average age of 33, were asked not to have sex for three days before giving a sperm sample.

When the results were compared with their training routines, only cycling – not swimming or running – was linked with sperm quality.

All of the men – who had been training for an average of nine times a week for eight years – had less than 10% of normal looking sperm, compared with the 15-20% seen in the most fertile men.

In those who managed more than 186 miles a week on their bikes, the proportion of sperm that was the correct size and shape had fallen to 4%, the point at which men may struggle to conceive without fertility treatment.

Abnormalities

Heat from wearing tight clothing, friction of the testes against the saddle and stresses on the body from the sheer amounts of energy needed to do such rigorous exercise, could all contribute to poor sperm quality, said Professor Vaamonde.

The team are doing further research work in how cycling may effect metabolic processes in the body which lead to the development of abnormal sperm.

She added it was unclear whether sperm quality would improve if men retired from the sport but that after years of wear and tear this was unlikely.

“Something which could be done would be to have their sperm frozen but when they start training they do not realise what damage can be done to their sperm.”

Ways of protecting cyclists against fertility problems should also be researched she said.

“Depending on the mechanism leading to creation of abnormal sperm, these could include giving antioxidants and modifying training regimes to all for recovery.”

Dr Allan Pacey, senior lecturer in andrology at the University of Sheffield, said there had been a lot of interest in cycling and male fertility but results had been mixed.

“It is important to stress that even if the association between cycling and poor sperm morphology is correct, men training for triathlons are spending much more time in the saddle than the average social cycler or someone who might cycle to and from work.”

He added that 40 years ago cycling was much more common but there is no evidence men then were less fertile.

Cycle To A Better Body

Cycling is one of the best forms of exercise for improving cardiovascular fitness. Not only will it get you fit, you’ll also lose some serious weight and build killer legs that’ll certainly turn some heads. With the Tour de France coming up this summer, it’s time to put on your yellow jersey and saddle up. You won’t be competing with the pros just yet, but this guide will certainly get you breaking away from the peloton of pretenders in no time!

You’ll obviously need a bike if you want to get out and go, but you can also use a stationary bike too. Most recommended though is a home trainer/spinning trainer, to which you hook up your regular bike. This is the optimum way to train as you will be able to hold exercise levels for specific periods of time…and you’re using a bike you are familar with. There are many types of turbo trainers, so shop around for the one that fits your personal needs.

Once you’re set up with a bike and turbo trainer, or stationary bike, there are a number of good ways to train and push through some boundaries. Some examples we will talk about here are:

-interval training
-training with heart rate levels
-training with bike computers

Interval training

This is basically going hard for a period of time, then resting. It can be a killer at first, but once you get the hang of it, your fitness levels will go through the roof! You should aim to push as hard as you can (or are able) untill you feel some discomfort and no further. You can either do this by going up to a hard gear, or getting your cadence (rpm) high, or mix it up and do both!

An ideal programme to do is the Russian Step. This is as follows.

-5 min warm up
-Sprint 15 seconds
-Rest 45 seconds
-Sprint 30 seconds
-Rest 30 seconds
-Sprint 45 seconds
-Rest 15 seconds
-Sprint 1 minute
-Rest 1 minute

Then go back down…

-Sprint 1 minute
-Rest 1 minute
-Sprint 45 seconds
-Rest 15 seconds
-Sprint 30 seconds
-Rest 30 seconds
-Sprint 15 seconds
-Rest 45 seconds

That is 1 up/down. Take a 5 minute rest between each up/down set to clear out lactic acid and recover. Aim to do 2 sets to start, building to 3+. You’re going really well if you can do 5!

Training with heart rate levels

This is a simple form of training, and you’ll need a heart rate monitor to do it.

Basically it involves keeping your heart rate at certain levels/ in certain zones for periods of time. Check out our heart rate zone article to see what zones you can train in. Using a turbo trainer is ideal for this type of training, as you are able to keep a constant speed/ rythm for longer periods of time. There aren’t any hills after all!

Training with bike computers

This can be done on the home trainer or when you’re out for a good long ride. Ideally you’ll need a bike computer with the following functions:

-average speed
-cadence
-distance covered
-time spent

You can use all of these to build a quality workout. For instance you can aim to keep an average speed e.g 25mph for the duration of your ride, or you can aim to keep a certain cadence while going up hills and on flats (best to work this out before you go). Furthermore you could aim to cover a certain amount of distance in a given time, for example 30 miles in x hours/minutes.

The best thing to do is mix it up and keep your body guessing. That way you’ll be able to perform at an optimum level and really blast through your fitness goals.

Go ahead, get on the bike and get pedalling today!

Cross the Line

If you feel ready to take your workout to the next level, check out CrossFit. This regimen is used by all Fire Services, Police Forces and Military Special Forces to name a few.

CrossFit will push you to the limit, and then a little further. Prepare to feel the burn.

Here’s an example of a CrossFit workout:

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Cardiovascular Workouts

It is important to supplement regular workouts with some form of cardio workout. Not only will this improve your overall level of fitness, it will aid in overall fat loss, make you feel better than you ever have done before and bring you closer to achieving your personal goals. A word to the wise though, the Fitness Guru operates a no gain without (some) pain policy, so be prepared to be put through your paces.

Running
The cheapest, easiest form of cardio exercise. It is recommended that to dramatically improve fitness levels, a combination of medium duration (e.g. 5km run) and HIIT (high intensity interval training) is performed. Here is a workout designed to use both techniques to their full and build fitness levels.

Duration Run: You can either chose to run distances or against the clock. Set yourself a goal such as to run 5km, or to run for 40 minutes straight. Build up so you can achieve this goal consistently 3 times, then increase the distance or time in small increments. If you set out to run 5km and can do that easily, try to run 5.5 or 6km.

HIIT: Better known as ‘Fartlek’ training, this involves maximal effort for a short period of time followed by periods of rest. A training regime to follow could be something like 5x100m sprints, resting for 1 minute after every one. When 5×100 becomes too easy, do 7x100m or 3x200m with 120s rest.

Skipping
Tried and tested by many boxers, the greatest being Ali. He could skip easily for 10 minutes non stop. Skipping is an intense form of exercise if done properly that really builds up fitness quickly. HIIT should be performed to maximise fitness development. Think of HIIT skipping like being in a boxing match with each time duration being 1 round. Here is a generic workout to follow:

30 second skip, 30 second rest
45 second skip, 30 second rest
1 minute skip, 45 second rest
1.5 minutes skip, 1 minute rest
2 minutes skip, 1 minute rest
2.5 minutes skip, 1.5 minutes rest
2.5 minutes skip, 1.5 minutes rest
1.5 minutes skip, 1 minute rest
1 minute skip, 45 second rest
45 second skip, 30 second rest

When this becomes easy, change the times so you are skipping for longer. The Fitness Guru can skip for 8 minute straight, can you come close to that?

Swimming
Probably the most effective form of cardio exercise there is. Swimming makes use of a huge number of muscles, and if maximal effort is exerted, has the ability to build muscle and improve fitness extremely quickly.

As with running, Duration and HIIT swimming can be performed to help improve fitness levels and maximise overall fat loss.

Duration Swim: You can either chose to swim distances or against the clock. Set yourself a goal such as to swim 2000m, or to swim for 60 minutes straight. Build up so you can achieve this goal consistently 3 times, then increase the distance or time in small increments. If you set out to swim 2000m and can do that easily, try to run 2500 or 3000m.

HIIT: Better known as ‘Fartlek’ training, this involves maximal effort for a short period of time followed by periods of rest. A training regime to follow could be something like 7x50m sprints, resting for 1 minute after every one. When 7×50 becomes too easy, do 5x100m or 3x200m with 2 minutes rest.

Rowing Machine
A machine that enables a total body workout and improves fitness levels relatively quickly. As with running, duration and HIIT should be performed. Chose a setting that is challenging for yourself, but one with which you can still last for a while (it is impossible to say which setting as everyone is different). Make the setting harder for yourself when performing HIIT training.

Exercise Bike
The exercise bike is a good fitness builder and fat loser (how many chunky riders do you see in the Tour de France?). As mentioned previously, duration and HIIT can be performed. As with the rowing machine, chose a setting that is challenging for yourself, but one with which you can still last for a while. Make the setting harder for yourself when performing HIIT training.

Other machines
Use the same principles listed here for other forms of cardio training, if applicable.

Scary stuff? You bet. But if you are serious about fulfilling your personal goals and are willing to experience some paid for those precious gains, it is well worth it. Putting in maximum effort will have you feeling fitter, looking better and being able to run rings around your peers…literally.

Beat the Bleep

The Bleep Test, otherwise known as the Beep Test, Multi Stage Fitness Test (MSFT) or vO2 Max test, is a great way to measure your overall level of cardiovascular fitness.

The standard test involves running between points 20 meters apart, in time with pre recorded bleeps at set intervals- which get shorter and shorter.

Check out the table below showing exactly how it works out.

Level	Shuttles	Speed (km/h)	Seconds per shuttle	Total level time (s)	Distance (m)	Cumulative Distance (m)	Cumulative Time (min and seconds)
1	7	8.0	9.0	63	140	140	1:03
2	8	8.5	8.47	67.8	160	300	2:11
3	8	9.0	8	64	160	460	3:15
4	8	9.5	7.58	60.64	160	620	4:15
5	9	10.0	7.2	64.8	180	800	5:20
6	9	10.5	6.86	61.74	180	980	6:22
7	10	11.0	6.55	65.5	200	1180	7:27
8	10	11.5	6.26	62.6	200	1380	8:30
9	11	12.0	6.0	66.0	220	1600	9:36
10	11	12.5	5.76	63.36	220	1820	10:39
11	11	13.0	5.54	60.94	220	2040	11:40
12	12	13.5	5.33	63.96	240	2280	12:44
13	12	14.0	5.14	61.68	240	2520	13:46
14	13	14.5	4.97	64.61	260	2780	14:51
15	13	15.0	4.8	62.4	260	3040	15:53
16	13	15.5	4.65	60.45	260	3300	16:53
17	14	16.0	4.5	63.0	280	3580	17:56
18	14	16.5	4.36	61.04	280	3860	18:57
19	15	17.0	4.24	63.6	300	4160	20:00
20	15	17.5	4.11	61.65	300	4460	21:02
21	16	18.0	4.0	64	320	4780	22:06
Total=	4780 metres
Total Time=	22:06 minutes and seconds

The Bleep Test is used by many different organisations to test the fitness levels of their personnel, ranging from the Military through to professional Sports teams. Here are a few examples of fitness standards expected of UK military forces:

-Royal Air Force Officers 9.10
-Army officers 10.2
-Royal Marine Officers at least 11.0

To do the bleep test at home, you will need the following equipment:

-2 cones/ markers
-A tape measure (or some other way of measuring 20 meters- maybe a bike speedometer)
-A copy of the Bleep Test on Mp3 or CD

Bleep Test is meant to take you to the max, so prepare to feel the pain! To achieve best results remember to warm up effectively for 5-10 minutes before hand, and stretch well.

Pressup for Big Biceps

Normally the pressup mainly works the triceps, leaving the biceps as a secondary participant. This new move developed by The Fitness Blog Site really targets the biceps.

Grab a pair of dumbbells and position them shoulder width apart on the ground. Get into the pressup position and take up an underhand grip on the dumbbells. Your knuckles should be facing the ground and your wrist should be facing forward. Slowly lower yourself to the ground, pause, then return to the starting position very slowly, so as not to injure your wrists.

Perform 3 sets of 8 repetitions of this exercise.

Best Protein Foods

It’s always difficult to know exactly which foods have the most amount of protein in them, especially when you are trying to bulk up and add muscle, or drop body fat. Here is a list of some high protein foods you might consider eating, to achieve your personal fitness goals. The servings below are based on 100g portions unless specified.

The High Achievers: 30g or more

Lean bacon, fried 38.34
Venison, shoulder, roasted 36.28
Bison, roasted, 33.78
Chicken, breast meat, fried 33.44
Beef jerky 33.2
Rabbit, wild, roasted 33.02
Pheasant, meat, roasted 32.40
Chicken, breast meat, roasted 31.02
Pork loin, roast, 30.2

The Hard Hitters: 20g or more

Venison, tenderloin, roasted 29.9
Lamb, shoulder, 29.43
Chicken, breast meat, stewed 28.98
Goose, meat, roasted 28.97
Turkey, light meat, roasted 28.57
Turkey, dark meat, roasted 28.57
Chicken, leg, fried 28.38
Wild boar, roasted 28.30
Ostrich steak, grilled or barbecued 28.12
Beef, top sirloin, fried 28.11
Chicken, leg, roasted 27.03
Chicken, leg, stewed 26.26
Chicken, thigh, 25.94
Lamb heart, 24.97
Cheddar cheese 100g 24.90g
Pumpkin seeds 24.54
Minced meat burger, baked or barbecued (15% fat) 25.93
Pork shoulder, roast, 25.33
Duck, breast meat (boneless) 24.50
Turkey sausage, cooked 23.89
Lamb, kidney, 23.65
Tuna, canned in water, 23.62
Tuna, bluefin, raw, 23.33
Beef, ribs, roasted 22.6
Lamb, tongue, 21.57
Almonds 21.26
Prawns, cooked, 20.91

The Medium Weights: 10g or more

Pork sausage, cooked 19.43
Sunflower seeds, dry roasted 19.33
Italian pork sausage, cooked 19.12
Lamb, leg whole, 18.47
Beef sausage, cooked 18.21
Calamari (squid), fried 17.94
Cured ham 17.44
Peanuts, dry roasted, 17.3
Tofu, fried 17.19
Tahini (used for making houmous) 17
Sesame seeds, toasted, 16.96
Raw egg yolk 1 large 15.86
Walnuts 15.23
Blood sausage (black pudding) 14.60
Brazil nuts 14.32
Liver sausage, liverwurst 14.10
Hazelnuts 13.7
Quinoa 13.10
Whey, sweet, dried 12.93
Whole egg, hard boiled, 1 large 12.58
Whey, acid, dried 11.73
Goose pate, 100g, 11.40
Scrambled egg, 1 large, 11.09
Raw egg white 1 large 10.90

The Featherweights: 10g or less

Lentils, canned 9.02g
Macadamia nuts 7.91
Chickpeas, canned 4.95
Kidney beans, cooked 4.83
Baked beans 4.75
Yoghurt, fruit, non-fat 4.40
Tofu yoghurt 3.5
Shiitake, fried 3.45
Whole milk (3% fat) 100g 3.22g
Sweetcorn, canned 2.64
Potato, baked 2.5
Mushrooms, chestnut 2.5
Goose pate, 1 tbsp, 1.48
Chocolate milk drink with whey 0.64