Designer Superhero Workout Basics

Greetings true believers

Reckon you know the names of all these Marvel characters?

Reckon you know the names of all these Marvel characters?

This pre-post to the series of Super hero specific workouts, will outline the basics that need to be adhered to. These ‘rules’ aren’t steadfast and unbreakable, they are adaptable to individual needs and also sometimes ‘tweaked’ for each specific character’s physique requirements.

Unlike most of the workouts thus far on Level Up, you will need equipment for this training, and also isn’t advisable for a total beginner. If however, you have been working out, or following the Batman zero to hero fitness guide, then your body will be primed and ready.

OK Dc fans, can you name all these chracters?

OK DC comic fans, can you name all these characters?

The Plan

Each customized workout plan will be a 12 week intensive fast-tracked journey to bad-assery, separated into 4 week blocks, this is known as periodized training, (see the Hulk link above for more information),and covering, dependant on the hero in question, one or more of the components of fitness.

1. Cardiovascular Fitness: Cardiovascular fitness is the ability of the heart, lungs and vascular system to deliver oxygen-rich blood to working muscles during sustained physical activity.

2. Muscular Strength: Muscular strength is the amount of force a muscle or muscle group can exert against resistance.

3. Muscular Endurance: Muscular endurance is the ability of a muscle or muscle group to repeat a movement many times for an extended period of time.

4. Flexibility :Flexibility is the degree to which an individual muscle will lengthen, producing greater range of movement and thus, augmenting agility.

5. Body Composition: Body composition is the amount of fat in the body compared to the amount of lean mass, muscle, bones etc. this is the one we all want. Lean bodies with great attributes. Sweet.

Equipment

That is an impressive home multi-gym.  Dear Santa . . . . .

That is an impressive home multi-gym.
Dear Santa . . . . .

Unfortunately you will be needing either a gym membership or some comprehensive home training equipment for these workouts. Sorry, beloved reader, but some heroes are just so very mighty this will be essential.

The gym: Be warned , beloved reader, these overpopulated establishments are full of morons, degenerates and cretins. Then you once you’ve avoided the instructors and so-called personal trainers, you have to deal with the people who go there to work out, a  good percentage of which are meat-heads, roid-heads, jocks and gym-rats. They will attempt to impart their ‘wisdom’ upon you.

Heed not their ill-informed mewlings. The truth you require can be found right here at Level Up.

Hideeous freaks such as this are a fine example of roid-heads. Avoid, evade and don't feed them after midnight.

Hideous freaks such as this are a fine example of roid-heads. That is not the physique of a Super hero, that’s just to be avoided, evaded and never fed after midnight.

The home gym: Your friendly neighbourhood Rogue Advisor prefers the home gym set up. It means you can have a nice paced workout and don’t have to wait for an equipment hog to get of the bench / cable / barbell etc. you need.

It’s also an investment, rather than paying extortionate gym fees indefinitely, you already have all the gear you need and it ill pay for itself in about a year.

Diet

All the training in the world wont get you anywhere if your stuffing your cake hole with, well, cake.

Try to eat every 3 hours, to keep the metabolism boosted and a steady stream of nutrients coming in to help you recover from the workouts. I know this is tricky to do, and for those of us on a limited finances difficult to afford, but with a little imagination and efficient budgeting it can be done, as our hero of ‘Don’t make me Ingrey, you wouldn’t like me when I’m Ingrey’ has demonstrated.

Get plenty of protein from high quality sources: eggs, milk, fish, beef, chicken, and for those of us, like yours truly, with those horrifying afflictions known as employment, protein shakes and protein bars.

That's the kind of tasty business you wanna be munching to get results

That’s the kind of tasty business you wanna be munching to get results

If you go for the protein supplement options, be sure to get the ones with plenty of carbs in, you’ll need the energy, (If I catch any of you, no matter how beloved that reader may be, doing the vile Atkins diet, I will be forced to have stern words, all I have to say is “Shazam” and things get ghetto), they are extremely handy to sneakily get a quick protein fix if you work in a crappy job like mine where you don’t really get breaks. Thus your friendly neighbourhood Rogue Advisor’s pockets are generally full of protein bars, and I have mastered the art of stealth eating. A skill to be reckoned with.

Protopure Recovery are generally the best value for money, and taste fairly good. Go for the chocolate cookie or chocolate, caramel and peanut flavours. Yum.

Protopure Recovery are generally the best value for money, and taste fairly good. Go for the chocolate cookie or chocolate, caramel and peanut flavours. Yum.

You’ll also want good quality sources of carbs, wholemeal versions of baked products, oatmeal, pasta, (make sure it’s cooked Al dente), and nothing with processed sugar. But you knew that already. Right?

Get healthy fats in your diet too, from fish, nuts and seeds. Bingo. You already know the foods to avoid, so I hope I wont have to bore you with all that skullduggery.

The First Instalments

The first two workouts in the series will be Spider man, followed by Thor, this is due to the very different attributes they have, giving you, beloved reader, an insight into how unique each plan will be.

You don't want to get involve in that.

You don’t want to get involved in that.

For a little extra advice and inspiration before you begin your sojourn to a customized Super look, (just in time for the nice weather), check out ‘‘The Legend of You’.

Not many of my beloved readers bother hitting the handy links I work so hard to provide you with valuable information, however I implore you to check each one on this post as they have great relevance to the subject matter.

Until next time. Stay informed.

 

The Dark Geek Returns

That’s right, beloved reader, we continue our zero to hero Bat-guide to a more powerful you. Following on from the Dark Geek Rises, we will elaborate upon the solid foundation of easy to follow, do-anywhere exercises, that allow the avid bat-fan to come one step closer to heroic emulation of the dark knight himself.

If you haven’t yet been doing the core exercises from the first post, then your friendly neighbourhood Rogue Advisor would suggest hitting the basics first.

Unless of course you’re already a more advanced athlete then read on, or if this still isn’t enough to break a sweat; then rest assured this bat-themed series of articles will continue into the future, becoming more advanced with each post and bringing you, beloved reader, closer to the attributes of the Bat.

Bat-fan: The Long Workout Plan

Keep up the workouts and you too could be decking kryptonians well into your sixties.

Keep up the training and you too could be decking kryptonians well into your sixties.

Okay, it’s not really that long, just three new exercises. Last time we covered the core movements of squats, press-ups, dumbbell rows and crunches. Continuing with bodyweight and / or improvised weight training equipment, we introduce a selection of new exercises that require no gym membership. Best to avoid those terrifying places for now; they are full of meat-heads, jocks and gym-rats; all of which will attempt to bamboozle and beguile you with their so-called knowledge.

Alas, Level Up has still yet to finance its own studio in order for your friendly neighbourhood Rogue Advisor to bring you the infallible versions of the exercise techniques. Until then follow the handy links to know what’s going on.

Dumbbell curls: Unlike the first post where we allowed some muscles to ‘get off lightly’ by being worked only as synergists, this post we’re going to make sure that everything gets a fairly targeted. This new round of techniques we begin adding more detailed strength training, and ensure that we have at least one exercise per body-part. The dumbbell curls will specifically work the biceps brachii.

Dumbbell shoulder press: Now we target the deltoids. As stated in the first Bat-themed workout post, if you don’t own any dumbbells then ignore the dumbbell part. Use any resistance you can find, a couple of jugs of milk for example, can add all the resistance you need at this stage. Remember it is the movement itself that elicit the attribute building effect we desire, the weights / improvised weights are just there to offer resistance.

All good examples fo homemade weights. But don't limit yourself to these items, (and don't drink the vile seed of sabotage in the middle), use your imagination, everyone's home is a potential gym.

All good examples of homemade weights. But don’t limit yourself to these items, (and don’t drink the vile seed of sabotage in the middle), use your imagination, everyone’s home is a potential gym.

Bench dip: These will work the triceps, which were only synergistic in the press ups before. Just improvise some chairs instead of a bench for now, and if you can’t do these yet don’t worry; work your way up to them gradually by doing these until you’re strong enough. Or if you want to go totally bad-ass advanced, then do them like this.

That’s it. That’s all the new exercises you will need for now. Every muscle has been directly targeted as a result, leading to even more strength gains. Yay.

Sorry beloved reader. Even with all the training in the world I can't guarantee an awesome background to your antics.

Sorry beloved reader. Even with all the training in the world I can’t guarantee an awesome background to your antics.
It will, however, guarantee an awesome pose.

The exercise order

Kinesiology is a wonderful mistress, but a strict one. Your workout / exercise order should look something like this:

Squats

Press ups

Dumbbell rows

Dumbbell curls

Shoulder press

Bench dips

Crunches

Of course it may vary a little depending on how advanced the version of the exercise is, but the general exercise order will be the same. The exercises are ordered in this manner to ensure that any muscles that are synergistic in a movement are not exhausted before they play their supporting role, guaranteeing proper form and therefore the least chance of injury and the greatest strength gains.

Continue as you were before, adding more reps / resistance / circuits when you feel comfortable to do so. Depending on how bad-ass you feel, increase the frequency of the workout plan, from 2 to 3 times a week to every other day, but be sure to have at least one rest day between workouts.

Remember to keep a training log; it’s satisfying to look back on past workouts and see how powerful you’ve become. The hard work pays off.

Equestrian skills are optional.

Equestrian skills are optional. But definitely cool.

If you’ve already gone ahead and got yourself equipped with iron to pump, then mayhaps you’ll want to do multiple sets, with one minute ‘rest’ in between each set, rather than circuits. If you have gotten real serious and purchased might fine pump-ables, start out with a nice basic 3 sets of 8 repetitions at the heaviest you can manage without compromising proper exercise technique.

Most importantly. You’re never too old to workout

Last post we destroyed the excuse of “I don’t have enough time.” This post we eradicate the “I’m too old”, bail-out.

With aging you experience declines in muscle and joint strength, and coordination. You lose muscle mass and gain fat. Chronic health problems, such as high blood pressure and diabetes, become more prevalent.

Exercise reduces these problems. Much of the decline in physical health and ability attributed to aging is accelerated by inactivity. While nothing can turn back the clock or make you live forever, a well-rounded exercise program can slow and even reverse many factors associated with the aging process.

Muscle and joint strength: You can’t teach an old bat new tricks. Wrong y’all. The skeletal muscles are no different, no matter their age, they will still respond positively to resistance training. As muscles and joints become stronger, daily activities become easier and balance improves. resistance training also improves bone density, making breakages less likely.

From training strength,  one can derive all other attributes; such as balance.

From training strength, one can derive all other attributes; such as balance.

Exercise as physical therapy: Exercise is often prescribed for orthopedic problems, such as rotator cuff injury, back aches and so forth. Many of the health problems that become more common with age, such as arthritis, insomnia and diabetes, respond favorably to exercise.

Mental well-being: Much research supports the connection between regular physical activity and psychological well-being. Exercise helps prevent and treat depression. People who exercise regularly report feeling stronger, more energetic and more capable.

You’re never too old.:  So it’s not so much, “I’m too old”,  now it’s more like “I’m too old not too”. Unless you have a health problem that could be made worse by exercise (check with your doctor before starting an exercise program), you are never too old to start exercising. Begin slowly and build gradually.

Stay tuned for more. 

Until next time. Stay informed.

The Dark Geek Rises

That’s right, beloved reader, even the bat himself had to start somewhere. After his parents were gunned down, he couldn’t instantly pull on the cowl and make Gotham City’s criminals cower with fear. Thus, your friendly neighbourhood Rogue Advisor will be taking you through a zero to hero fitness guide starting from complete scratch.

beforeafter

It’s all up-hill from Adam West.

Bat-fan year one

Okay, so it’s not really the whole first year of training but I had to put the pun in somewhere. We begin with bodyweight work, the core of any good training routine. And just like when Bruce started out, we rely on minimum equipment. Just follow the handy video links, (sorry but Level Up still doesn’t have its own studio yet), to get started on your journey to bad-assery.

Warm-up: No need to go overboard with this, just get your heart rate up a little and make sure the muscles are warm to avoid injury. Do some jumping jacks and a few minutes jogging on the spot is plenty to get you prepped and primed.

Squats: Every mighty structure has a solid base, and the human body is no different. Never miss leg work, it is your foundation to a power. If you can’t quite manage the full range of motion in a squat hold onto something for support, until the quadriceps are strong enough. Once your comfortable with squats, progress on to lunges.

Press ups: A solid staple of any training routine. Press ups can be done anywhere, anytime and Batman has them for breakfast. If you can’t do full-bodied press ups yet don’t worry, you’ll be able to do them soon enough. Start with bar press ups, then gradually work up to doing knee press ups until you become can perform the real thing. As you become stronger you can progress to even more advanced press ups, continually challenging yourself.

Press ups target the bat-pecs. Triceps and deltoids assist in the movement.

Press ups target the bat-pecs. Triceps and deltoids assist in the movement.

Dumbbell rowsIgnore the dumbbell part, anything that offers some resistance will do; a jug of milk or a packed suitcase make great improvisations and a couple of chairs will make a sufficient stand-in for the bench. Your Rogue Advisor doesn’t expect you to be chinning just yet, but this is how we get the lats strong enough to deal with them.  Eventually work up to inverted rows, you don’t even need a bar for this, you can perform them on the edge of your dinning table.

batmanweights

If you’ve got bat-weights then go for it, but they’re not essential.

Crunches: Even the Bat’s abs had a subtle beginning. Strength gains are stealthy critters, they sneak up and surprise you when you least expect it. Thus, beloved reader, you will be moving on to more advanced exercises, like crunch ups and incline crunches before you know it. Yay.

Bat-fan begins

You just worked every muscle in your body, even the ones that weren’t targeted specifically by an exercise would have been assisting or stabilising in one or more of the movements. Better yet it only takes about 10 minutes, easy to fit into your daily routine, so none of that “I don’t have time to workout” false-hoodery. If you’ve anything left in the tank do them all again, then you’ve successfully completed a circuit training workout. Challenge yourself by seeing how many ‘circuits’ you can manage,  maybe try for an extra one per week.

Perform as many repetitions as humanly / inhumanly possible for each of the exercises and keep a record of it. An Excel spreadsheet is good, it’s nice to look back on a training log and see how far you’ve come, plus it keeps tabs on how many reps to beat in the next workout. After training be sure to stretch, it will help to avoid injury and DOMS. No need to go overboard here either, just one stretch for each muscle targeted in the workout, held for 20 to 30 seconds. Easy.

Soon, beloved reader, this could be you.

Soon, beloved reader, this could be you.

If you can do the more advanced versions of any of the exercises then go for it, but perfect form is vital, don’t sacrifice the benefits for the sake of ego.

The workout can be done up to three or four times a week, but not on consecutive days; your body will need to recover. The magic happens when you get proper rest and nutrition.

But why resistance training? What about cardio?

Prepare to be scienced.

Not going to science you too hard here, we want to keep things simple.

You can great results from cardio, but you have to do a lot of it. I mean a hell of a lot of it, and really regularly too. Most of us just don’t have the time to invest to take the cardio path. Also, this may sound daft, but you only burn calories when your engaged in the cardio.

Seems obvious right? Keep reading.

You need to do hours of this cardio business for it to be effective. Plus it needs to performed regularly; around 60% of the benefits of cardio a lost after 2 to 3 days if not maintained.

You need to do hours of this cardio business for it to be effective. Plus it needs to performed regularly; around 60% of the benefits of cardio are lost after 2 to 3 days if not maintained.

Resistance training however, burns calories when you’re doing it and then boosts metabolism for up to 90 minutes after working out; burning even more of those nasty little calories. Sweet. Not only that but the muscle you’re building will boost your BMR all day long. Yup, all day long. As a handy bonus, resistance training will give you augmented strength that has practical application in everyday situations. Thus, beloved reader, resistance training is the most efficient route to looking good for the upcoming nice weather. Yay.

During this training your weight wont change much, but your body composition will. You will have more lean mass and less fat, so ignore the  scales; how much you weigh is actually a poor indication of how much excess fat you have.

Avoid these evil contraptions of deception. Who really cares how much you weigh?

Avoid these evil contraptions of deception. Who really cares how much you weigh? Gauge your results in the mirror instead.

But all the good workouts in the world will do you no good if you eat crap. Fact. For now keep it simple; you already know most of what’s bad for you so avoid things like sweets, crisps and especially fizzy drinks. Try to eat more often yet smaller meals during the day, and include fruit, veg and lean meats.

Don’t pay any heed to all the terrible fad diets and slimming gimmicks, they are peddled by thieves and scammers and we don’t fund them, we bring them to justice! There is no miracle pill or technique for an instant six-pack, it takes working out and eating right. Sorry, beloved reader, but that really is the ‘secret’.

The Bat only hungers for justice.

The Bat only hungers for justice.

Stay tuned for more.

Until next time. Stay informed.