FURY Friday || BEST QUICK WORKOUT - Kettlebell Swing

Oh FURY! I have no time to go to the gym to get any kind of decent workout in. What do I do? Well let me tell you, I have the key. And it takes less time to do than it takes me to take my morning poop. Yup. 

The exercise in question is the Russian Kettlebell Swing. Now, before you get on me for not being patriotic and not recommending the American Kettlebell Swing, there is a key reason why I recommend the Russian version first: SAFETY. It’s easier to get hurt during the movement of the American version and if you don’t watch the weight you are using and your form, you can hurtskie the old shoulders and back. So we’ll can the American Kettlebell Swing the more awesome, expert mode version that you can get to after you master the Russian Kettlebell Swing beginner mode. Fair?

OK. Steps are a good idea:

1) Stand with feet shoulder width apart.

2) Pick up Kettlebell from between your feet. It should be at mid-foot. DON’T ARCH YOUR BACK. SQWAT DOWN TO PICK IT UP. For the sake of simplicity this time, use both hands to pick up the weight.

3) Swing the weight back behind your butt, bending your knees and pushing your hips out backward. DON’T ROUND YOUR BACK. KEEP THAT BACK STRAIGHT AS A PLANK.

4) Using your hips and butt cheeks, push the weight forward, clenching your butt cheeks as you push that weight through your body. Keep your core tight and your back straight.

5) At the top of the swing, your arms should be at perpendicular with your body. That means they should be straight out in front of you for those not gifted with geometry skills. 

6) Let the weight fall back between your legs, swinging behind you just like it did in step 3.

7) Rinse and repeat steps 3-6

You can get away with doing 4 sets of 8-10 reps and feel the burn. Or you can be like The Rock and do 5 sets of 20. Most males can get a challenge out of 30-40lb weight and females would feel the same with about 15-25lb, but you may want to see if there’s a sports store close by that has the weights for you to try. Then check out Amazon.com because they usually have the weights for some kind of deal.

CAP Barbell 20 -Pounds Kettlebell -- I purchased a 45lb of this brand just recently.

This workout is so great because it literally works out everything in your body. There are many variations to this workout that you can do to get all kinds of other conditioning going as well. But I’m going to emphasize on the glutes, legs, and back here. It makes all of that business strong. And ladies, this will make your booty look on point. And fellas, this will make your booty look on point. There are many variations to this workout that you can do to get all kinds of other conditioning going as well.

Keep grinding. Rome wasn’t built in a day. Stay persistent and you will attain greatness.

-FURY  

Fury Friday || SLEEP

So. Let me tell you, my down trodden, sleepy, restless worker bees about why you need to get rest. Not just like a nap. But some good, quality sleep. The kind of sleep that you go "Damn, I slept how long?" 

Now you may be thinking, "Why is this guy telling me about sleep? I thought he was going to get me SWOLE." Listen people, sleep is a huge contributing factor  to weight loss! I bet you didn't know that. BOOM. Drop the mic. "But aren't I just supposed to be working out harder and eating less?" Yes and no. You should be working out like your life depeneds on it. You should be hitting failure to help promote growth and stimulate your muscles and help burn off that pesky fat that's laying around your body. AND you shouldn't be eating LESS (well maybe depending on how much you actually eat) but you should be eating more QUALITY. 

So then why sleep? Bruh, most of your muscle recovery happens at night. What does that mean for you? Gains. Ideally you want to properly nutrition so that when you are sleeping your body is properly able to repair it's damaged cells with those crucial delicious building blocks you ingested and divested during the day.

To reap said benefits, you probably want to sleep more than 6 hours a night. Why? To get that REM sleep. That deep. Long. Special. Sleep. OF COURSE THO people have different bodies and need different amounts of sleep, but you gotta decide that. I ain't your momma.

To do this too you can take a few EASY STEPS. 1) make sure your room is dark as f*ck. buy some black out curtains. Know why you feel so rested when you go on vacation and stay in hotels? They got the blackout curtains baby. They put you in a sleep cave. 2) move the electronics out of the bedroom! So here's the real. All the screens you have around you (TV, iPad, laptop, PHONE) all emit light, even if you're looking at it in the dark. That light disrupts your melatonin secretion (sleep juice from your body) and makes you stay awake or keeps you from getting that deeeeeeep sleep. Using an iPad up to 2 hours before you sleep can seriously jack up your sleep cycles and melatonin secretion, so much so that it would be like you were in bright day light in the middle of the day. So hey, read a book instead. Mental sweat. 3) have a good time with a special someone ;) So really though all kinds of chemicals secrete into your body after the big O in high levels and they all have to do with either sleep or healing the body. So handle it.  Which leads me to the last point: only sleep and sex in the bedroom. That's why it's a BEDroon and not a theater, office, or ballpark.

Sleep well my friends.

Best,

-FURY 

FURY Friday || Where to Start

So you decided to start a fitness journey. Cool.

You’re going to go to the gym. Do a shitton of cardio. Lift a little weight. You want to get TONED like a mothaf***a. It’s just common knowledge. Right?

I’m not here to tell you that you won’t lose weight doing that, but realistically, it’s a tough road that you’re going to be trudging through. Actually, you will lose weight, but will you look like an Adonis?? Nah. The body doesn’t really work like that. Human beings were not made to do endless amounts of cardio and crunches so that it can get toned. 

In fact, doing tons of cardio can actually burn MUSCLE and force FAT STORAGE. That or it will emaciate you. That’s cute.

There’s a ton a science behind this. But I’m not a scientist. If I were, I’d be credible. What I do know is that I’ve listened to the research of a lot of different people. People who are successful in losing weight, and helping others lose weight. People who help people build muscle and feel the best they ever have. 

If you want to look like those people in the fitness magazines, there’s some important steps to take. The biggest one though: UPGRADE YOUR DIET. Not even kidding. It’s one of those things that everyone says. “Cut out fast food, eat salad, low fat!!!!” JK. I eat salad. But my salads are the bomb dot com. I put all kinds of colorful things in them so it’s exciting when I eat it. Like Disney’s World of Color for my mouth hole. But you need to be careful of what you put in you. Whole foods are the best really. And that would be step ONE.

Do yourself a favor: download a food tracker like MyFitnessPal on your smart device. Put in your salad because you’re going to eat one. Because I said so. Hell, you can make your salad a drink by blending that thing in a blender and make it grass juice. Then throw some fruit in it to make it sweet. Then you’re eating greens like a boss. 

Oh back to MyFitnessPal, the read the labels of everything else you eat or search it in the MyFitnessPal database and follow the App’s recommendations for Fats, Carbs, and Proteins. Boom. Diet upgrade. You will be forced to pay attention to what you’re putting in your body because you will be making yourself aware of what major nutrients are going in. You are now a diet gangsta. 

BE ASSURED: You don’t need to be EXACT with your nutrient goals, but get as F*****G close as possible. I mean, I never hit that shit exactly ever. Maybe once. Like a boss. And if you’re unsure, err on the side of PROTEIN. Because protein makes muscles. And muscles are buff. You like muscles, right?

REMEMBER: this is just a start. But it’s one of the easiest things you can do.

OH SHIT: DRINK A TON OF WATER TOO. Like half your body weight in water. Like SRS. I’ll tell you why soon.