In one of Winston Churchill's legendary speeches, to a graduating class, he walked in to the Auditorium, cigar to the side of the mouth wearing his customary overcoat and top hat.
Moments later, he took off the coat and hat, laid down the smoking cigar on the lectern, and began - "NEVER GIVE UP! NEVER GIVE UP! NEVER GIVE UP!" And that was it, the shortest but clearest message they could possibly have received.
Things will always be happening (economy - blah, blah, blah), but what is much more important is what you're gonna do, to hell with what's happening!
Its not about excuses "the gym's closed when I get home from work....It doesn't open on a Sunday..." It doesn't matter. There is always something that you can do. Take one of our students Brian. He's committed to losing 20LBS, and has decided (note this word) that if he has to work late which he sometimes does that, in his own words - "I will not go to bed unless I have exercised or done a minimum of 30 push ups." This goal works for him in that it is not an overwhelming task for him when he does have to work late, and it also keeps him on track - builds the habit.
Do you think he will succeed in achieving his goal? Well, I do. We all know someone who's getting rich, getting fit, getting more right now. So become that person. It is ALWAYS mental/ belief.
Like training, the way that you get results in your life is in daily attention, consistency, dedication, and of course not quittin'. It doesn't all happen in one training session, but if you keep it up, increase the intensity, give yourself something to aim for then holy shit you'll get there!
The one exercise that has been used by winners and warriors down through the ages, and right up to today is body weight exercises for developing incredible strength, will and determination. Forget weights and get with the body weight training systems used by Michael Jordan, Floyd Mayweather and a long list of the most vital and extraordinary athletes of all time.
Bodyweight training programs typically comprise a sequence of exercises such as body weight or free squats, many variations of pull-ups and push-ups and a variety of exercises similarly designed to enhance and improve overall balance and body conditioning.
They are much safer than conventional weights exercises because you are working with your own body exclusively, and directly impact much more of your body through the particular movements. This is your life, and we believe that you deserve to live it at the highest possible level.
A deficiency in leg strength and endurance is an area which can affect the function of individuals in everyday life. Whether it is your profession, family life, hobby or sporting endeavour it is more than likely that you will spend a significant amount of time using your legs. An efficient, worthwhile and enjoyable method of improving the fitness variables of our legs is through hill sprints. Hill sprints are also a superior weight loss tool, with the calorie expenditure being greater than the flat sprint relatives. Hill sprints can be seen as a cross between sprinting and weightlifting; this will have significant benefit to body composition, not to mention self discipline.
While by name it is a sprint, in essence the percentage effort required is relative to your current fitness level. A sprint may consist of a fast paced walk up the incline.
Hill sprints can be split into two categories: Long-gradual incline and Short-steep incline. Attention should also be paid to technique and session preparation as well as recovery.
Session preparation As with all forms of physical activity a full body warm up is a requirement. A good warm up should consist of movement which slightly raises your heart rate and prepares your muscles for action; this can be done either on electronic exercise equipment or by a series of dynamic stretches- stretching through a continuos range of movement- for 5 to 10 minutes.
Long-gradual incline Hill sprints over a long- gradual incline will train your legs- primarily- from an endurance perspective, with strength being secondary. Choose an area relatively even surfaced which is on a gradual incline of 20-30 meters over a length of 100-150 meters. Complete two sets of five sprints at a 70-90% effort, slowly jogging back to the starting point after each incline run, with a 60-180 second break between sets.
Short-steep incline Hill sprints on a short-steep incline will train your legs from a strength aspect, with endurance being an added benefit. Locate an area with solid surface with three different inclines of approximately 5, 10 and 15 meters over a 30 meter length. Complete one set of three runs to each incline (total of nine sets) at a 90-100% effort, with a walk/slow jog back from each sprint, and a 200 meter walk/slow jog recovery between sets.
Technique A focus on technique is important to get the most out of your hill sprints. Pay attention to a strong leg drive and efficient arm motion. It is also important to maintain a stable core- abdominals and lower back- to prove a solid base for the limbs to work from.
Session recovery Due to the nature of hill sprints being both concentric (muscle shortening- up hill) and eccentric movements (muscle lengthening- down hill) you will suffer DOMS (Delayed Onset of Muscle Soreness) in the 24 to 48 hour period post session. To aid your recovery complete static stretching- 30 second hold- post session, with massage and hydrotherapy also being recommended. Add hill sprints into your training regime one to three times per week, making sure of at least one day rest in between sessions. You will notice an improvement in strength and endurance which will take you a step closer to achieving your fitness and lifestyle goals.
Both Stevey Mcgeown & Gavin Stone are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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