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This blog is about one thing... supplying you with THE BEST information on Training, Supplements & Nutrition.

You'll discover cutting edge training advice, honest & informative information on supplements, and nutritional information to take you and your goals to the next level!

It is my goal to only supply you with THE BEST information in helping you attain your fitness goals! Bookmark this site and come back often! As well feel free to ask me ANY Fitness related questions, I am always here to help you!



8Feb, 2010

What’s The Best Type Of Cardio?

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Cardio 300x270 Whats The Best Type Of Cardio?

Whats the best Cardio?

It’s really good question I get asked a lot!

First thing first I have for you is a question.

What’s your goal?

Before I ever give advice to anyone I always ask this question.  Because IF you don’t know your immediate goal then you don’t know which direction you should be heading!

When it comes to cardio what type SHOULD YOU DO?

HIT Vs. Slow Steady State?

I’d recommend both and here is why!

(Quick Summary of Cardio Types)

Steady State Cardio -The longer cardio sessions, IE Stair Master, Bike, Elliptical etc, IE 20 min – 60 min

HIT Cardio – Short intense interval training.  Sprinting, Circuits, Intervals etc.

I know there are tons of debates out there now with Steady State vs HIT that seems never ending but I think both cardio has benefits and negatives!

IE Goods and Bads

Steady State Cardio
The Good :
Low Intensity
Easy on the joints
Easy when your sore or tired
Feel Great Afterwards!

The Bad :
Takes A Lot of time (20 min to 60 min)
Pretty Boring
Low Calorie Expenditure Demand

HIT (High Intensity Cardio)
The Good :
High Calorie Expenditure
Very Little Time ( 5 min to 20 min)
Fun (But Demanding)

The Bad :
Intense (Hard Workout If Sore or Achy)
Demanding (takes more toll on recovery system)
Hard after a intense weight workout (especially LEGS!!)

I would recommend alternating BOTH cardio methods depending on your TIME and your WEIGHT PROGRAM.

If your short on time hit the HIT, if your focused on HeavyLifting hit the slow steady state (in the AM if you can not after weights).CardioStrengthTraining1 Whats The Best Type Of Cardio?

Another cardio method I am digging is “Cardio Strength Training” from Coach Dos. I just read it last weekend when I was in Halifax and its a great blend of Weights & Cardio. Using Circuits & Complexes for Fat Loss. I am doing a FULL blog post and video review on my blog soon so keep an eye out for it.

So there is no right or wrong. Use all the methods depending on your time, weights and factors in your life.

Either way hit SOME cardio just mix it up!

The BEST Cardio is the ONE YOU ARE NOT DOING!!!


I would love you to post your feedback here on cardio types that you like (or hate lol).  Thanks!


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Posted by Rob King | in Cardio Training, Fat Loss | 5 Comments

2Feb, 2010

Bench Press Alternatives

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BenchPressAlternatives 300x225 Bench Press Alternatives(Video at the bottom of the post)

I love to bench!!  Well I “used” to love to bench.  I don’t bench much anymore.  I have nothing against the bench press (Except it is a ego lift more so than a productive lift), nevertheless I love benching.

However benching can get boring!!  It also can reek havoc on your pec tendons, rotator cuff muscles and isn’s a great lift for developing the pecs, its actually more of a shoulder & tricep exercise.  Hard to believe but true!

I have a lot of my clients (espicially those doing MMA & Jiu Jitsu) do other exercises besides just standard bar or dumbell press, and here’s why!

Answer this question for me.  When EVER have you laid on your back, on a bench, with your body elevated and done a bench press motion in real life?  Just think about it for a second?

My guess would be NEVER.

Now IF you are lying on your back and pressing up (IE underneath something pressing up) more than likely your back is ON the floor, not 2 feet above it on a bench!

Which is why I recommend a few “Alternatives” to just the normal bar or dumbell press!

Give these a try your next workout!  You won’t be disappointed!

As well while on the topic of benching be sure to check out my past blog post

5 Tips For A Better Bench Press Here

http://robkingfitness.com/2009/12/03/5-tips-to-a-better-bench-press/

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Posted by Rob King | in Articles, MMA, Weight Lifting | 6 Comments

1Feb, 2010

Warrior Built 2.0 Update 1/2 Way Point

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Warrior Built 2.0 – 1/2 Way Update

So Saturday past was the 1/2 way point of my 6 week Warrior Built challenge.  Andy informed me Saturday that  everyone is making awesome gaines and that few of the guys are really taking things to another level so it’s time I try to step things up a notch!

Things are going great so far but with 3 weeks left I am really need to step things up to get under 180 lb (which was my goal).

Saturday i was in Halifax and couldn’t make the workout but even while in Halifax i ate clean 90% of the time (not an easy task), and hit the gym for 2 awesome workouts hitting cardio, circuit weight training & stretching so I could keep on pace. (One thing i noticed is it’s amazing how airport food is CRAP and eating good healthy food is hard to do!) Tim Hortons Fruit Explosion dounuts are not “HEALTHY” LOL.

But now I need to take things to another level and here is how I plan on doing this.

  • Bump up my steady state cardio adding in 45min min for 6 days a week (it’s boring but it helps and doesn’t cause soreness, if anything it helps me recover)
  • Adding in Tabata Cardio 3 days a week (A blog post coming on this soon) basic premise is HIT cardio like this Sprint for 20 seconds, rest for 10, repeat 8-10 times.
  • Cut carbs back even lower.  I will try to have them only every 2nd to 3rd morning and only post workout.  My carbs will be mixed berries & banana post workout.
  • Bump my fish oils to about 30g a day.
  • Bump my general energy expenditure (more walks, more movement, just generally move more…sounds funny but it works)
  • Miss NO WORKOUTS

So I have less than 3 weeks and my goal is going to get done!  When I finish this I am going to enjoy 1 day of food and get my junk and cheating done and go right back to clean eating as to be honest I am loving it!  Energy is better, mood is better, my recovery & strength is down but low carbohydrates will do that.  The good thing is once I reach the leanness I want I can ADD more good carbohydrates back into my diet and I can maintain the level of bodyfat without as much “work”.

Ill have another update next week.  We have pro MMA fighter & UFC competitor Jeff Joslin in for 3 days for training & seminars so I will get some crazy workouts in for next week and post it up!

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Posted by Rob King | in Boot Camp | No Comments

26Jan, 2010

What Is YOUR Most Important Fitness Goal?

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graphics six pack abs couple What Is YOUR Most Important Fitness Goal?


I deal with a lot of people any given week in my business.  It is my goal to try to help YOU as much as possible!

But to do this I NEED to hear what YOUR GOALS ARE.  I need to know what information you want here so I can do my best to provide YOU with the best information!

So if you can fill out this poll real quick I would appreciate it!

If you can do 1 better and POST A COMMENT with your Training & Fitness goals I will do my best to help YOU in the future!

What is YOUR main Fitness & Training Goal?

View Results

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Posted by Rob King | in Announcements | 28 Comments

21Jan, 2010

10 Ways To Avoid Sugars

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fruit 10 Ways To Avoid Sugars
I have  been reading Dr. Johnny Bowden’s site for a while now, this guy is a genius!!  Here is an except from his blog.

For more info (and some awesome books he has published), check out


http://www.jonnybowden.com/

  1. Don’t be fooled by “healthy sugar” disguises. Brown sugar, turbinado sugar, raw sugar … it’s all pretty much the same thing as far as your body is concerned.fat loss program 10 Ways To Avoid Sugars
  2. Make a real effort to reduce or eliminate processed carbohydrates.Most processed carbs — breads, bagels, most pastas and snacks — are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
  3. Watch out for “fat-free” snacks. One of the biggest myths is that if a food is fat-free it doesn’t make you fat. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar.
  4. Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you’re getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
  5. Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds, “To reduce sugar, you have to know where it is first.” Start reading labels.
  6. Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. They can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
  7. Do the math. Look at the label where it says “total sugars” and divide the number of grams by four. That’s the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
  8. Limit fruit. (Notice I didn’t say “eliminate.”) Fruit has sugar, but it also has fiber and good nutrients. Just don’t overdo it. For weight-loss purposes, keep it to two servings a day and try to make most of them low-glycemic (grapefruit, apples, berries)
  9. Eliminate fruit juice. It’s a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.

collection 10 Ways To Avoid Sugars

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Posted by Rob King | in Fat Loss, Nutrition | 3 Comments

18Jan, 2010

Supplement Review : Jack3d From USP Labs

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jack3d Supplement Review : Jack3d From USP LabsThis week for my review i am covering my current favourite Pre Workout Supplement – Jack3d from USP Labs.

I am a huge fan of this product!  Great for mood, energy, focus.  I can’t say if its great for strength as my current program I am doing more circuits and speed work more than anything heavy so anyone with feedback on this please feel free to contribute.

This isn’t the strongest pre workout, there are better products out there, this is just the one that i like and am currently using.

I found it really easy on the stomach, tasted pretty good, and made my workouts intense.  Hardly anyone has heard of it compared to the bigger pre workouts like NO Shotgun & NO Xplode, but I really like it and it gets a top review from me!

intro2 Supplement Review : Jack3d From USP Labs

YouTube Preview Image*

*(I made a small mistake it doesn’t contain Nitric Oxide but does contain Arginine & Beta Alanine)

Because I am such a huge fan of this product for this week only

I am dropping the price to $49.99!!

The stock I have in store will sell out ASAP at this price!

To order within the US Click

USPlabs Jack3d, 3 Bottle Combo, Tropical Fruit Punch

If Supplement Review : Jack3d From USP Labsyou found this helpful or useful please post some comments or pass it on to your friends!

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Posted by Rob King | in Product Reviews, Supplements | 2 Comments

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