Welcome to the Funk Roberts Fitness Blog. Here, I will provide you with useful information that will help you with your health needs. Find fitness tips, workouts, sample diets, nutritional information and motivation to help reach your fitness goals.
I just finished shooting 5 Exclusive Spartacus Bodyweight workouts for you. When I say “Exclusive” I mean you will NOT find these workout videos anywhere on the web except the Spartacus Bodyweight Workout Page.
Before I release this to the world, I wanted to give you direct VIP access to the workouts and the 4 week Bodyweight program EBook. Just my thanks for being a true Spartacus Workout supporter and fan
As a bonus you will also get, Fit to Eat Certified Nutritionist Laura D’s Report – “What to Eat on My Workout Days” Really amazing stuff
I love living with my teen. It is so cool being able to workout with Funk Jr anytime we want. Whether it's doing a workout, playing basketball, football or flexing in the mirror (seriously)...I think my narcissism may have rubbed off on the poor child. There is nothing like spending quality time with my boy and advocate a healthy lifestyle at the same time.
We shot this workout last week to address all the teens that have been asking me for advice on training. I go off on a little tangent during the intro to dispel the myths that working out during your teens will STUNT YOUR GROWTH.
Funk Jr. was a true warrior on this hot and humid day. He's 14, almost 6ft and as he puts it "WANTS TO BE JACKED" - lol
This Spartacus Teen Workout focuses on overall muscle building, abs and core strength, conditioning and power -- this workout targets every muscle in your body using multi-joint exercises and metabolic resistance training to get you ripped and muscular or help you lose weight.
Perform each exercise for 30 seconds of work followed by 10 seconds rest. One after the other with no rest (do as many reps as possible with good form during the work period)
Rest for 90 second after you complete all 10 exercises and repeat for 2 more rounds - TOTAL 3 ROUNDS
KETTLEBELL SWINGS
PUSH UPS
BURPEES
ABS IN AND OUTS
DUMBBELL DOUBLE BENT OVER ROWS
ALT LUNGE
SWISS BALL PLANK
KB GOBLET SQUAT
JUMPING JACKS
CORE SIDE PLANK REACH UNDERS
7 TIPS FOR TEENS WHEN STRENGTH TRAINING
1. Start with basic body weight exercises for a few weeks (such as sit-ups, pushups, and pull-ups) before using weights if you have never picked up weights before – Spartacus Bodyweight Workout
2. Workout with weights about three times a week. Give your body, muscles, tendons and bones time to rest and recuperate by avoiding weight training on back-to-back days.
3. Warm up for 5-10 minutes before each session. Make sure you warm up with a slight jog, skipping rope or dynamic warm up to get the blood flowing to the muscles.
4. Spend no more than 40 minutes in the weight room or training to avoid fatigue or boredom. (Unless you are training for a sport or something specific.)
5. Work more reps; avoid maximum lifts. Unless you have a Trainer, coach to supervise you, avoid heavy lifting and stick to interval training or lifting lower weight for more reps.
6. Ensure you're using proper technique through supervision. Improper technique may result in injuries, particularly in the shoulder and back.
7. Stretch your muscles after training, Cool down for 5-10 minutes after each session.
I put together the Burpee 28 to really add a challenging element to an already effective exercise. The burpee is the ultimate full body exercise as it uses almost every muscle in your body to perform.
Burpees are a staple in my a lot of workouts and training programs, but I wanted to turn it up a notch, so I took the Burpee Pull-Up exercise and broke it down into four separate components (exercises) and created Funk’s Burpee 28’s. (It’s actually similar biceps 21 exercise if you are familiar with it)
This workout is broken into four parts where you will perform 7 reps of each exercise without rest until you complete all 28 reps, hence the Burpee 28’s. Rest for 2 minutes and perform 3-5 sets. NOTE: The rest is important as you want your body to come to full recovery, so you can perform the explosive exercises to capacity.
You can add this workout to your workout programs, MMA training or use it as a stand-alone strength, conditioning and fat burning workout. Try this 3x per week and watch your over-all fitness and body improve drastically.
Perform 7 reps of Lower Leg Thrusts (Frog Thrusts)
Perform 7 reps of Jump Squats
Perform 7 reps of Jump Pull Ups – Chin Ups
Perform 7 reps of Burpee Pull Ups
Rest for two minutes and complete 3-5 rounds
BENEFITS OF BURPEES
The burpee is the ultimate full body exercise. It works almost every muscle in your body in one short sequence of movements. We have all performed a burpee or two in our lifetime and like me, you probably hated doing them too. But the effectiveness of this workout is the reason why the military, martial artists, football and other sports teams, Cross Fitter’s, fitness enthusiasts and smart personal trainers use the burpee in their training programs.
The benefits of adding burpees to your workouts bode well for you and your overall fitness and look:
Improve your conditioning and endurance - burpees use so many muscles that, in very simple terms, your heart and lungs just can't keep up. A set of burpees will force your body to work far above your capacity to take in, transport and utilize oxygen and, subsequently, your anaerobic conditioning will improve.
Increase overall strength - with each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. and
Burn fat - the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. Get off those boring elliptical machines and start doing burpees.
I recommend that you add burpees to your workout regime and you will notice an increase in strength, your overall cardio and conditioning and you will burn fat like never before.
Guys check out this Rapid Fire Abs and Chest Workout that I created the other as a fusion between two programs that have just been launched from my friend Arnel Ricafranca, Rapid Fire Abs and Chest Workout Systems for Men.
This workout can be done two ways: For reps or using the Spartacus protocol
Watch the workout and read the highlights of each program and then click on the system you want access to.
YOUTUBE COMMENT:
David09150- hey funk i purchased the rapid fire abs program i just wanted u to know it blasted my abs im still in pain. good pain of course
FUNK’S RAPID FIRE ABS AND CHEST WORKOUT
Alternate between chest and abs exercises
10 exercise each – 10 reps per exercise with no rest in between for a total of a 100 reps per set – Rest for 90 seconds after your set and repeat for 3 -5 total sets (make sure you rest to full recovery)
OR
Spartacus Workout – perform all 10 exercises one after the other for 20 seconds of work, followed by 5 seconds rest/transition - Rest for 2 minutes and repeat for a total of 3 sets (make sure you rest to full recovery)
Why do people gain abdominal fat so quickly and find it almost impossible to get rid of it? Because typical dieting and cardio exercise is counter-productive to six pack abs unless you have a strategic, proven formula in sculpt your abs muscles and get rid of the layers of fat that hid your abdominals.
That’s where the ‘Rapid Fire Abs Trifecta’ system comes in, with its simple 3-step formula.
This workout absolutely helps build the chest since it targets the fast twitch fibres in the chest, which just happen to be the ones with the greatest potential for size and strength.
If you want a strong, muscular chest, here's the bottom line:
75 million Americans suffer from a condition known as metabolic disorder (you can add a lot more if you count the Canada and the rest of the world as well), a condition characterized by a bulging belly and known as a precursor to heart disease, diabetes, obesity, and even some cancers.
This reality has forced some of the top trainers in the world like BJ Gaddour and myself to up our game and create this new style of training that trumps aerobics known as metabolic resistance training that can help burn belly fat, boost weight loss, build rock-hard muscle, and skyrocket metabolism.
A metabolic workout is essentially a total body circuit of non-competitive exercises that works different areas of your body with short rest periods between exercises. In other words, you quickly and seamlessly alternate between a series of upper body, lower body, and core exercises to keep intensity high while getting a ton of work done in a very short period of time.
Metabolic workouts like the Men’s Health Spartacus 1.0 and 2.0 and my Spartacus workouts torch a TON of calories and can flat out get you ripped in no time. Every day I receive amazing body transformation testimonials from people all over the world that have done the Funk Roberts 4 Week Spartacus Program – http://www.spartacusworkout.com/
The Spartacus style workouts are being used by men and women of different fitness levels, athletes, combat fighters and of course the actors from Spartacus- Blood and Sand.
Here is a BJ Gaddour with a new 48-minute TRX Spartacus 2.0 Workout created for Men’s Health Magazine and you.
Step1- Each exercise is a station. At each station do as many reps as you can in 40 seconds. Rest for 20 seconds and move on to the next station. Go until you’ve done 2 circuits, then rest 2 minutes and do 2 more circuits. Rest for another 2 minutes, then go to Step2.
Station#1- TRX Rear-Foot-Elevated Med Ball Slams
Station#2- Band-Resisted TRX Atomic Push-ups
Station#3- Kettlebell 1-Arm Bottoms Up TRX Single-Leg Squat
Station#4- TRX 1-Leg, 1-Arm Kettlebell Row
Station#5- TRX Sandbag Fusion Rotational Lifts
Step2- Each exercise is a station. At each station do as many reps as you can in 40 seconds. Rest for 20 seconds and move on to the next station. Go until you’ve done 2 circuits, then rest 2 minutes and do 2 more circuits and you’re done!
Station#1- Band-Resisted TRX Bent-Knee Hip Extensions
Station#2- TRX Sandbag Fusion Jammer
Station#3- TRX Rear-Foot-Elevated Sandbag Clean and Press
Here is the article BJ Gaddour wrote on his experience shooting the Men's Health Magazine workout, the effectiveness of the workout and why YOU should be using a TRX suspension system. - http://www.workoutmuse.com/
When I was at RODALE headquarters last Monday shooting exercise vids among other things, I was chatting with Men’s Health Fitness Director Adam Campbell about their extremely successful Spartacus Workout series.
To briefly recap, Adam teamed up with world class trainers Alwyn and Rachel Cosgrove of Results Fitness in Santa Clarita, CA, to create some high-intensity, fat-smashing metabolic circuits designed for those dudes (and gals) looking to build a body of, well, epic proportions in line with promoting the new series SPARTACUS: BLOOD AND SAND.
A metabolic workout is essentially a total body circuit of non-competitive exercises that works different areas of your body with short rest periods between exercises. In other words, you quickly and seamlessly alternate between a series of upper body, lower body, and core exercises to keep intensity high while getting a ton of work done in a very short period of time.
Adam told me that both the Spartacus 1.0 and 2.0 Workouts are the most popular Men’s Health workouts of all time and that says a lot for the world’s largest men’s magazine which pumps out countless killer workouts each and every month.
So why is the Spartacus Workout series so popular?
I think it’s because most fitness junkies love a crazy workout challenge and more importantly, the big results that come with rising to the occasion.
But there’s more to this workout series than just that.
The reality is that 75 million Americans suffer from a condition known as metabolic disorder, a condition characterized by a bulging belly and known as a precursor to heart disease, diabetes, obesity, and even some cancers.
This reality has forced some of the top trainers in the world to up their game and create this new style of training that trumps aerobics known as metabolic resistance training that can help burn belly fat, boost weight loss, build rock-hard muscle, and skyrocket metabolism.
Though nobody will argue that a dietary intervention has far greater impact on reversing the trends of said metabolic disorder – mainly by cutting out added sugar in your diet and opting for more fibrous, nutrient-dense fruits and veggies – studies show that high-intensity anaerobic exercise can also help reverse insulin resistance, a symptom of metabolic disorder whereby your pancreas can no longer secrete enough insulin to effectively manage your blood sugar.
But beyond the health benefits, metabolic workouts like Spartacus 1.0 and 2.0 torch a TON of calories and can flat out get you ripped in no time.
To quote Adam Campbell:
“When Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using an advanced method to estimate energy expenditure during exercise, his data indicated that weight training burns more calories than originally thought—up to 71 percent more. Based on these findings, it’s estimated that performing just one circuit of eight exercises—which takes about 8 minutes— can expend 159 to 231 calories. That’s about the same as running at a 6-minute-mile pace for the same duration.”
So you can use classic resistance training exercises in a circuit format to burn as many calories of running without all that pounding on the joints- sweet!
Now the Spartacus 2.0 workout consists of 2 steps, each step consisting of circuit of 5 exercises repeated twice followed by a 2-minute transition period before you do it again. In other words, there are 4 different 10 exercise circuits that you perform for a fat-slaying 48-minute total body workout.
Using the latest caloric expenditure estimates of anaerobic exercise, this means that the Spartacus 2.0 Workout can burn over 1,000 calories just during the exercise bout itself!
Mind you, this doesn’t include the post-workout calorie burn or “afterburn” that continues to churn along for up 48 hours after completing this workout.
Yep, this workouts kicks ass and it will kick your ass if you have guts to do it!
But, recently I made a couple of tweaks to it that I think will get you even better results.
Where the original workout used dumbbells in an effort to be more user-friendly for people who workout in the comfort of their own home with minimal equipment options, my new TRX Spartacus 2.0 Workout uses the TRX Suspension Trainer in every exercise.
Why? Suspension training provides the type of unstable training environment that will engage more muscle, cause greater activation of your core (you know you love to work your abs), and burn even more calories than you would otherwise.
But there’s yet another X-factor with this unique training tool- it activates the fight or flight response that will truly make your body change and FAST.
More specifically, being suspended makes your body think it’s in a survival state and as a result you release catecholamines, better known as adrenaline, which are proven to best mobilize the stubborn fat found in the belly and lower back of men and the hips and thighs of women.
Plus, I think the TRX is second to none for providing a fresh and fun total fitness experience due to it’s portability and versatility and the fact that it can be integrated with other phenomenal training tools like kettlebells, resistance bands, sandbags, med balls, and more.
After all, Men’s Health did vote the TRX Suspension Trainer to be the best total body training tool on the planet for a reason.
Our best-selling app, iWorkout Muse PRO for the iPhone and iPod Touch, allows you to build custom interval training soundtracks mixed to your favorite music:
HOW TO GET RID OF JUMPER'S KNEE - PATELLA TENONITIS
WARNING NOTE – I AM NOT A DOCTOR. I AM NOT A PHYSICAL THERAPIST. IF YOU ARE INJURED, GO SEE A PROFESSIONAL.
I shot this video 10 weeks out from my Muay Thai fight in Thailand and wanted to share with you. I was feeling a little tweak in my knee (patellar tendinopathy), when I was skipping, in my prior training session and knew right away, my quads (which I hadn't worked in a while due to fight training) needed some love...and hence the workout.
I played professional indoor and beach volleyball for over 15 years.
What does that mean? It means a lot of jumping up and down, moving side to side, back and forth and the increase in the potential of getting knee injuries.
I am sure over the span of this period; I probably jumped up and down over 100,000 times, between practices, matches and beach volleyball games.
One of the most common nagging injuries for me and other volleyball players alike was the patellar tendinopathy, better known as jumper’s knee. This injury has put many athletes on the shelf, but with a few tweaks, many athletes can avoid this.
So with years of research, testing on myself and visits to my Physiotherapist, I found a few ways to combat jumper’s knee throughout by strengthening and stretching my quads and legs.
In this article I will give you a quick overview of what patella tendinopathy, some of the symptoms and ways I have found to help prevent and combat this nagging injury.
WHAT IS PATELLAR TENDINOPATHY (PATELLA TENDONITIS) ?
Jumpers Knee or Patellar Tendinopathy occurs when the patella tendon, which joins the kneecap (patella) to the shin bone, comes under a large amount of stress due to individuals who actively put extra strain on the knee joint. This is seen in individuals that perform sports that involve direction changing and jumping movements.
With repeated strain, micro-tears as well as collagen degeneration may occur as a result in the tendon. Not to be confused with patella tendonitis (tendinitis) which is a condition that indicates an inflammation of the tendon, tendinopathy is more about degeneration of the tendon.
SYMPTOMS:
Some of the symptoms that you may be experiencing if you have Patellar Tendinopathy are:
• Pain at the bottom and front of the kneecap especially when pressing in
• Aching and stiffness after exertion
• Pain when you contract the quadriceps muscles.
• The affected tendon may appear larger than the unaffected side.
For me, as soon as I felt that pain at the bottom of the knee, it was FUNK’S REHAB to the rescue.
I found when researching to write this article that there are 4 levels or grades to Patellar Tendinopathy
• Grade 1: Pain only after training
• Grade 2: Pain before and after training but pain eases once warmed-up
• Grade 3: Pain during training which limits your performance
• Grade 4: Pain during every day activities
If you have any of these symptoms, see you doctor first and then try my below suggestions
TREATMENT - How to Treat Patella Tendinopathy
This is the moment you have all been waiting for. Here are some of my suggestions for treating your jumpers/fighters/runners knee
• Quadriceps muscle strengthening program: in particular eccentric strengthening. These exercises involve working the muscles as they are lengthening and are thought to maximise tendinopathy recovery – see video and below Quad Workout.
• Stretching the quads, hamstrings, calves
• Ice packs to reduce pain and inflammation after any form of exercise
• Wear a knee support, or jumper’s knee strap to reduce pain and ease the strain on the tendon.
• See a sports injury specialist who can apply sports massage techniques to the tendon and advise on a rehabilitation program.
• Muscle strengthening of other weight bearing muscle groups, such as the calf muscles, may decrease the loading on the patellar tendon.
• Massage therapy - transverse (cross) friction techniques may be used.
• Rest from training
FUNK’S TREATMENT
My number #1 treatment is to try and strengthen the quad muscles and keep your legs strong and power full to ensure you take the pressure off your knees and on your quads when jumping, striking and/or running.
Implement the below workout into your weekly training schedule to ensure that your quads and legs are strong and powerful.
FUNK ROBERTS QUAD WORKOUT
1. BARBELL SQUAT 5 SETS OF 10 REPS (GO HEAVY, GO DEEP, GO HARD)
2. BODYWEIGHT BULGARIAN SPLIT SQUATS – 3 SETS OF 10 REPS
3. LEG EXTENSIONS – 3 SETS 10-15 REPS (GO LIGHT)
4. RIDE THE BIKE FOR 10 MINUTES
5. STRETCH, STRETCH AND STRETCH
BEST EXERCISES FOR YOU LEGS
These are the exercises that everyone should have in their workout arsenal. If you are not performing these moves then you are just wasting your time in the gym. Not saying that you have to these all the time, but these exercises need to be part of your workout regime. These are the Best Damn Exercises for Period
Training legs is probably one of the most overlooked, let me rephrase that, neglected body parts in peoples workout regimen. Unless you are a bodybuilder, very few invest the time to develop strong, powerful, yet leaned and ripped legs. They are your foundation and must be trained for optimal performance, injury prevention and overall your look.
Here's something Angela and I made right out of Dave and Karine's "Metabolic Cookbook" -- their super popular new fat burning cookbook.
The Chicken with Moroccan Seasoning and Quinoa took us under 30 minutes to prepare and cook, and took me 2 minutes to eat. It is so good and tasty.
Since we have started with cooking from this book, we can definitely see and feel the difference in our bodies. I am down about 1% body fat in one week. I’m looking more ripped as well.
The Guide is defined as the following:
Metabolic Thermo-Charge (of food)
It stands for how many calories your body is going to burn just breaking down the nutrients each time you consume a certain food. For example protein tends to have a high Metabolic Thermo-Charge. For this reason, by having high-quality protein in your diet, you'll naturally burn off more calories and move closer to your goal weight.
You should know Dave & Karine's Metabolic Cooking Recipe Guide hit some sort of sales record so to celebrate the success of their launch sale, and by popular request, they are extending their 1/2 Price Invitation Only Discount until 11:59 April 10th
Okay check out the video, take a look at the recipe and make sure you get your copy today. You will not be disappointed and if you don’t like it Dave and Karine will give you your money back 100% guaranteed, so what do you have to lose.
RECIPE MAKES 4 SERVINGS
• 4 boneless skinless chicken breasts (4oz each), diced
• 2 cups quinoa, cooked
• 2 tablespoons olive oil
• 1 medium onion, thinly sliced
• 2 cloves garlic, crushed
• 1 cup chicken broth
• ½ teaspoon ground coriander
• ½ teaspoon ground cinnamon
• ½ teaspoon paprika
• ½ teaspoon ground cumin
• 1 teaspoon ground ginger
• ¼ teaspoon cayenne
• Pinch of stevia
• 1 tablespoon tomato paste
• Salt and pepper
DIRECTIONS
1. Cook quinoa in advance.
2. Heat 1 tablespoon oil in a large skillet over medium heat and brown the chicken in oil. When the chicken is golden all over, scatter the onion and garlic over it.
3. Combine the broth and the next spices and whisk together well.
4. Pour over the chicken, cover the skillet, and let simmer for 5-6 minutes. Uncover the chicken and let it simmer for another 2-3 minutes or so to let the juices concentrate a bit. Stir in quinoa, the second tablespoon olive oil and mix well.
Per Serving CALORIES: 286 PROTEIN : 32g CARBS : 26g FAT : 6g
Commission Disclosure: The metabolic powers certain foods have to make your body burn more body fat. This is essentially our way to name the thermogenic effect of food.
Here is Part 3 of my 4 Part Series How to Get six Pack Abs with my man Rob Riches. If you missed Part 1 of this series, please CLICK HERE first before you watch Part 2 or 3. I worked with Rob on the Battle Bag Workout DVD Shoot and was truly amazed at his abs and knowledge so listen and apply his techniques.
In part 6 of this 9 part video short series, Rob demonstrates a variations of how to strengthen and condition the muscles that help assist and support in rotation and lateral flexion – the obliques
Learn how to do each exercise properly, and feel muscles that you’ve never felt worked before. If you only take away half of what is in this DVD, then you will end up with a six-pack like never before!
You can order the full 60 minute DVD showing all the exercises in full here: http://www.robrichesstore.com/abssession.html
Finally after hundreds of requests, I have finally created the first Spartacus Abs and Core Workout. This is an awesome 10 exercise workout that focuses on core and abs strength.
Perform one set of each exercise in succession. Each exercise is timed for 30 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 5 seconds to transition between stations, and then move onto the next exercise.
Take 2 minute break and finish 3 rounds on your abs day or do 1 set after a workout
Here is Part 2 of my 4 Part SeriesHow to Get six Pack Abs with my man Rob Riches.If you missed Part 1 of this series, please CLICK HERE first before you watch Part 2. I worked with Rob on the Battle Bag Workout DVD Shoot and was truly amazed at his abs and knowledge so listen and apply his techniques
In part 6 of this 9 part video short series, Rob demonstrates a variations of how to strengthen and condition the muscles that help assist and support in rotation and lateral flexion - the obliques
In the quest to lose weight, get ripped, make weight for a fight or lean out, nutrition is 75% to reaching that goal. Don’t get me wrong, the more metabolic resistance training you do, the healthier your heart will be, your bones will be stronger, you will burn way more fat and you will actually have muscles.
So, during my training for my Muay Thai fight, I thought I would shoot this video of a typical nutrition day for me, but also wanted to show you that for under $31.00 per day, you can eat incredibly healthy.
This video is RAW, but I am sure you will get the picture. If you are an active male or female that trains with high intensity then you will have NO PROBLEM getting ripped and losing weight with a typical nutrition day as I show you.
Believe me it works, I actually went from 196lbs-178lbs in just over 7 weeks and maintained muscularity and strength…I was ripped! The healthy nutrition fuelled my workouts and training but also helped me to recover as well.
In this post, you get a sample 3 day meal plan, I have giving you my nutrition strategies and what NOT to eat so check it out!
SAMPLE 3 DAY GET RIPPED NUTRITION PLAN
• AFTER EACH TRAINING SESSION I HAVE A PROTIEN SMOOTHIE
• DRINK WATER WITH EVER MEAL AND IN BETWEEN
DAY 1
MEAL 1 OATMEAL AND PROTIEN POWDER WITH FRUIT
MEAL 2 EGG WHITES AND EGG NOODLES (MIXED) - CHEESE
MEAL 3 CHICKEN AND SALAD
MEAL 4 LIBERTE GREEK YOGURT WITH FRUIT AND ALMONDS
MEAL 5 RICE AND CHICKEN WITH VEGGIES
MEAL 6 COTTAGE CHEESE and STRAWBERRIES
DAY 2
MEAL 1 ENGLISH MUFFINS WITH EGG WHITES AND CREAM CHEESE - TOMATOES
MEAL 2 VEGGIE PLATE WITH 3 CABALSO SAUSAGE SLICES
MEAL 3 TURKEY SANDWHICH
MEAL 4 FRUIT PLATE WITH PROTEIN POWDER
MEAL 5 POTATO (SWEET POTATO) SPINACH SALAD
MEAL 6 LIBERTE GREEK YOGURT WITH ALMONDS AND BANANA
DAY 3
MEAL 1 PROTEIN SMOOTHIE - MADE WITH WATER MIXED WITH FRUIT
MEAL 2 RICE AND EGG WHITES
MEAL 3 PASTA WITH RED SUACE AND BROCOLLI
MEAL 4 TUNA WITH RED KIDNEY BEANS
MEAL 5 LEAN RED MEAT - SWEET POTATO - VEGGIES
MEAL 6 PROTEIN POWDER MIXED WITH WATER - CHOCOLATE
FUNK’S NUTRITION STRATEGIES
There are so many different diets out there that ell you so many things. They try to complicate it for you, Low carb, low fat, high protein, high fibre, Chinese tea secrets, 2 day fasts, detox diets…. It’s all WAY too confusing for new dieters when in fact it is very easy once you understand it.
They key to nutrition is to “Keep it Simple”. Eat clean, raw, real healthy foods as much as possible. More vegetable, fruits, lean meat and fish, quality fats, grains and drink the hell out of water!
This is NOT a nutrition sample for a man or woman who does not work out or is not highly active.
So how does it work, or what are the rules…I can simplify it by giving you Funk’s Nutrition Commandments
FUNK’S 10 NUTRITION STRATEGIES
1. Every meal must have PROTEIN and CARB!
2. EAT A MEAL AFTER YOU TRAIN - You must eat a meal within an hour after your training
3. PROTEIN SHAKE - Try to get protein shake/smoothie immediately after training
4. PREPARE YOUR MEALS – You have to have food ready to eat at all times, especially if you are on the road, bring food with you.
5. DRINK WATER with all meals, in between and during training
6. Eat as much REAL FOODS as possible – eat real fruits, veggies, lean meats, grains and healthy fats
7. EAT EVERY 3 HOURS – Try to eat every 3 hours. Don’t be afraid to add another small healthy meal/snack if you feel like you have no energy or if you have a long day.
8. EAT YOUR CARBS - Carbs gives you energy, so you need to use them to get you through your workouts – don’t be afraid of carbs but make sure you earn them!
9. DO NOT STARVE - When you starve your body will hold onto every last bit of fat so that it is protected – It’s the opposite of what you want
10. GIVE YOURSELF A CHEAT DAY - Give yourself one day each week to eat what you want – ONLY ONE DAY! The rest of the week, EAT CLEAN!
WHAT NOT TO EAT LIST IF YOU WANT TO LOSE WEIGHT, GET RIPPED OR CUT TO MAKE WEIGHT
Foods and Drinks you MUST stay away from if you want to lose weight
1. Soda, Diet Sodas and Fruit Juices (tons of sugar and lots of empty calories)
2. Processed Foods
3. Packaged or Frozen Foods
4. Alcohol (empty calories and usually leads to bad food choices when drinking)
5. Sugar
6. Fast Food (McDonalds)
7. Creamy salad dressings (Ranch, 1000 Island, etc.)
8. Muffins
Cut all these foods out of your nutrition plan and diet and you will forever be FREE of FAT!
This is the end of Week 1 of my training camp for my Muay Thai fight in Thailand. My technique needs work, conditioning but that is why I have a great team at Lanna Muay Thai helping me and of course Ajahn Burkerk from Bangkok teaching me incredible fight strategies and technique.
I did this workout after my Muay Thai training session for my strength and conditioning
Funk Roberts is running a FREE 4 Week Spartacus Challenge for those MEN or WOMEN who want to get ripped and blast their fitness to new heights. This high intensity cutting-edge circuit routine can strip away fat and define every muscle in your body
I am using these workouts for my conditioning in training for my Muay Thai fight in Thailand. Stay Tuned for Spartacus 2.0 Workout Program
Check out the free version of Spartacus Workout Program - SIGN UP TODAY!
http://www.spartacusworkout.com
SPARTACUS WEEK 1 - WORKOUT 2
KETTLBELL HIGH PULLS
HINDU PUSHUPS
JUMP SQUATS
HIP THRUSTS
CLEAN AND PRESS
ATL BACK LUNGE (WITH CRUL)
SWISS BALL V-UPS
KB PULLOVER
SPRAWLS
T PUSH UPS
Certified Nutritionist, Laura D, shows you how to make healthy whole wheat pita crisps snacks for you to munch on. The video was shot at out Fit Firm N Fab Fitness Weekend Getaway for Women in Aug 2010 and this snack was a hit.
Try this recipe for yourself...I love them and made them last night...mmmmmmmmmmm!
1 thin whole wheat pita, approx 6"diameter. (Not Greek style as they are too thick).
1 tbsp extra virgin olive oil
1 tsp chopped dried rosemary
1/2 tsp garlic powder
Sea salt and ground pepper to taste
Instructions
Preheat the oven to 385 degrees F. Cut the pita in half and open it to make 4 pieces.
Combine the olive oil with the rosemary and garlic and mix well. Using a pastry brush, paint the olive oil mixture onto each 1/4. Pile all the pieces on top of each other and cut into half and then half again making 16 triangles.
Without overlapping them, place the triangles on a cooking sheet and bake for 7 to 12 minutes until crisp. Check often so as to not burn them.
Remove from the oven and serve them with your favourite healthy dip or store them in an airtight container for later use. To save time, make the whole pack of pita and portion them out for healthy snacks.
Funk Roberts demos different exercises that can be done with while wearing the MiR Weighted Vest at the 2010 MMA Expo in Toronto. Funk also went through the importance of Strength and Conditioning training for combat athletes and focused on using Interval Training as one of the most effective ways to achieve this.
10 exercise circuit – perform each exercise without rest for 45 seconds each with 10 sec rest wearing MIR Weighted Vest.
Rest for 90 seconds and repeat circuit for a total of 3 rounds
1. SPRAWLS
2. PUSHUP TWIST KICK
3. TUCK JUMPS
4. PLANK TO PUSH UP
5. BURPEE (8 COUNT)
6. BEAR CRAWLS TO CRAB WALK
7. MOUNTAIN CLIMBERS
8. PLYOMETRIC SKATER JUMPS
9. PRISONER SQUATS
10. ALT BACK BRIDGE
WARRIOR CIRCUIT WORKOUT #1
5 Stations – perform each exercise for 1 minute and move to the next station
Rest for 1 minute and repeat for total of 3 rounds
Each round is 5 minutes of work
Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU WILL BURN A TON OF CALORIES AND FAT!!!!!
LANNA MUAY THAI STRENGTH AND CONDITIONING CIRCUIT
Every week, I do the Lanna Muay Thai Circuit workout to help with my conditioning for my fight in Thailand. This is a 22 station circuit that targets every muscle in your body, helps improve your Muay Thai, strength and power, Plyometrics explosiveness, strengthens the core and abs, cardio and conditioning, skipping and because of all of this - YOU BURN A TON OF CALORIES AND FAT!!!!!
You will burn way over 1000 calories and continue to burn fat for 24-36 hours after completing this at a high intensity.
22 STATIONS
1 Minute of work followed by 30 seconds of skipping followed by 30 second rest/transition
MOUNTAIN CLIMBERS - Knees outside elbows
ALTERNATING BOSU BALL KNEES
SLIDE BOARD SPRAWLS
HINDU PUSH UPS
MEDICINE BALL SQUAT AND OVERHEAD THROW
ALTERNATE SIDE MEDICINE BALL SLAMS
ALTERNATING BOSU BALL FRONT TEEPS
LEBERT SYSTEM LEG CIRCLES - CLOCKWISE (30 SEC) COUNTER CLOCKWISE (30 SEC)
FLUTTER KICKS - SCISSORS - LEG RAISES 20-20-20
PLANK
HEAVY BAG PUSH AND CATCH
HEAVY BAG FREESTYLE
JAB AND KICKS
ROMAN CHAIR WALL SIT
SPEED BAD - 3 COUNT
MEDICINE BALL SIT UPS
HEAVY BAG RUN AND PUNCH
JAB-CROSS- SPRAWL (1-2 SPRAWL)
HEAVY BAG ALTERNATING KNEES
LEBERT HURDLE JUMP AND CRAWL THROUGH - CRAWL ON ELBOWS AND TOES
MEDICINE BALL PLYO BURPEES
BATTLING ROPES - SMALL WAVES 30 SEC - LARGE WAVES 30 SEC
Look no further than a pair of great running shoes. Running can be one of the most exhilarating forms of cardio. Reducing your heart rate is the best way that you can improve your heart health. The average person has a resting heart rate of 72 beats/minute. What’s yours?
Since its fall, stay off the treadmill in the gym and hit the trails or quieter streets in your neighbourhood. Asphalt provides greater cushion for your knees so avoid running on the sidewalk if at all possible.
If you are a beginner to the sport, try walking for 1 minute, then running for 1 minute. Alternate between walking and running for a total of 15 minutes.
The following week increase the running time to 2 minutes (while still alternating with 1 minute of walking), the next week, run for 3 minutes, then 4, then 5 minutes the 5th week.
Once you feel comfortable running for 5 minutes, you’ll be okay to run 15 minutes straight. You can increase your distance by 10% each week.
Don’t increase your distance by more than 10% or you’ll risk injury.
Most importantly give yourself regular goals so that you can continually achieve success. To that end, join the Fit, Firm ‘n Fab Run For The Cure Team on Sun. Oct. 3rd for a 5K run and a great cause. Join the team here: www.runforthecure.com/goto/fitfirmandfab
Over the past 2 years after totally transformed my workout from boring 1 hour in the gym session that really didn’t get me the results I was looking for at home, High Intensity Circuit Workouts that have transformed my body into a fat burning, muscle sculpting machine. At over 40, I am no doubt in the best shape of my life!
Here’s why:
After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began.
This sustained oxygen consumption is known as excess post exercise oxygen consumption (EPOC).
High intensity interval circuit workouts place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you'll incinerate calories for hours after you finish training, even if you're just lying on the sofa or creeping on Facebook.
High Intensity Interval Strength Training using your own bodyweight for example is the most effective way to burn fat and builds lean muscles. The workouts that I do will boost your metabolism for as long as 24 to 48 hours after the workout is over. The more intense your workouts are the more fat you will burn and the stronger and leaner you will become.
My high intensity interval bodyweight workouts will also improve your cardiovascular strength and endurance, agility, balance, speed, and power.
The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time.
Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. It is really that simple.
Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. You are the only one that controls the intensity of these workouts.
Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.
WHEN YOU TRAIN WITH INTENSITY
YOU WILL GET RESULTS!
Below is the workout that we did that had be sweating and burning fat hours after I was done.
10 Exercise Circuit Perform each exercise for 30 sec followed by 10 sec rest Complete all exercises for 1 round...Rest for 1 minute and repeat for 2 more rounds
BODYWEIGHT WORKOUT -
Complete 3 full rounds –
TOTAL WORKOUT TIME – 20 MINUTES
For an MMA fighter having strong abdominals is arguably the most important muscle because they stabilize your entire body, protect you from viscous body blows and while they don't generate as much power as the other muscles, they're still incredibly powerful.
But having strong abdominals is not just for a fighter, even you can too benefit too.
Strong abs improves your posture by helping you stand up straighter and taking unwanted strain off your back.
You can decrease the risk of back injury. Your strong abs helps to take some of the load when lifting heavy objects.
Playing sports or doing other athletic activities exposes you to many injuries liked pulled abs. Working the abs and making them strong will decrease your chance of injury.
My Super Bad Ab Workout is broken into two parts. Part 1 is to be performed on Monday and Thursday and Part 2 can be done Tuesday and Friday.
This workout is an 8 exercise interval circuit... FYI - I LOVE MY INTERVAL CIRCUIT TRAINING WORKOUTS.
You will need your Gymboss Interval Timer to set the timer to 30 seconds of work followed by 5 seconds of rest. Complete all 8 exercises without rest for one round. Rest for one minute and then repeat for a total of 3 rounds.
It’s tough and you may have to work up to making it through the complete workout, but don’t give up, keep working hard and you will have Super Bad Abs.
NOTE: in order to see the six-pack underneath the fat you may have in your midsection, you must have a clean diet – check out this nutrition plan.
Add this workout to the end of one of my Funk Roberts Interval Training Workouts or your training regime
8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round
Rest for 1 minute and repeat for 3 complete rounds
EXERCISES
IN & OUTS
UNICYCLES FORWARD
REVERSE UNICYCLES
UP AND OVER'S
FUNKY FROGS
BICYCLES CRUNCHES
SCISSOR KICKS
HIP HOP RAISES
SUPER BAD AB WORKOUT PART 2
8 Exercise Circuit
Perform each exercise for 30 seconds followed by 5 sec rest
Complete all exercises without rest for 1 round
Rest for 1 minute and repeat for 3 complete rounds
CRUNCHES
LEFT SIDE OBLIQUE CRUNCHES
RIGHT SIDE OBLIQUE CRUNCHES
LEG HOLDS -- 3 INCHES OFF GROUND
LEG HOLDS -- OPEN AND SHUT
LEG CIRCLES CLOCKWISE
V-UP -- RIGHT HAND TO LEFT LEG
V-UP -- LEFT HAND TO RIGHT LEG
RECEIVE 20% OFF ALL KIMURAWEAR FIGHT GEAR AT HTTP://WWW.KIMURAWEAR.COM - PUT FUNKMMA WHEN YOU CHECK OUT
5 Stations/Exercises
1 minute interval per station followed by 10 sec transition
Perform exercises at all 5 stations one after the other without rest
Rest 1 minute between rounds
Complete 3-5 rounds
