The 20 best workout songs of all time

20. Bittersweet Symphony - Verve
A great classical backing with some meaningful lyrics. This is one of my favorite songs to workout to, especially after the intro when they drop the beat. Fantastic!

19. Welcome to the Jungle - Guns N’ Roses
My mate insisted this goes on the list. Heavy guitar and some loud singing. Perfect for a heavy weights workout.

18. We Run This - Missy Elliott
One of my favorite beats redone by Missy. This lyrics aren’t really what I’m about but the melody and beat are truly infectious.

17. Survivor - Destiny’s Child
This was one of Destiny’s Child’s biggest songs going number one and selling millions of copies. It is a great upbeat song for the gym especially for those cardio workouts where you really don’t feel like doing it.

16. Smells Like Teen Spirit - Nirvana
A classic Nirvana song with loud guitar and an excellent melody. If you want to listen to a song that is good for wind sprints then this is the one for you. The chorus really lifts you up.

15. Thunderstruck - AC/DC
A classic Australian tune. Can you say “fast guitar”? This song always gets me going and is a great song for rock lovers out there.

14. Billie Jean - Michael Jackson
A classic MJ song always does the trick. Billie Jean has one of the best bass beats of all time - it is perfect to time your fast run to on the treadmill.

13. Fighter - Christina Aguilera
I am not normally one to put Christina on my iPod but this song is an exception. It is brilliant. It is angry but directed in a good way and it makes for a really good workout song. Very hard guitar playing in it. Take a look at the film clip and give it a chance if you normally would skip over this one.

12. Winter (Four Seasons) - Vivaldi
What! Classic! I can hear you all now. This is one of my favorite classical pieces of all time and it is perfect for a workout. Wait for the big final and you will see why. I simply love it. See, Real Muscle Online is about culture as well!

11. California Love - Tupac
One of the big hits of the 90’s. It still plays on my iPod thanks to a noisy beat and a great flow. Tupac… just brilliant.

The Top 10 Workout Songs of All Time

Now we are getting into the big guns. Take a look at what I think are the top 10 workout songs of all time. It is so tough to narrow it down but I think these 10 are worthy of their spots.

10. Come With Me - Puff Daddy
One of the all time most inspiring song. The orchestral backings, the loud lyrics and a fantastic melody make this song a must have for your workouts. I listen to it almost every time I hit the treadmill and it never ceases to make me run fast! From the movie Godzilla - check it out:

9. Are You Gonna Go My Way - Lenny Kravitz
Perhaps the most expensive film clip lighting in music history. This Kravitz classic is an excellent choice for the gym or the running track. Play it nice and loud!

8. Try Again - Aaliyah
I remember when this song came out and everybody loved it. It had a little bit of a electronic feel to it instead of a big base bounce but it really does the trick. This song has one of the best flows of any R & B song around and has a good message in the chorus. Take a look.

7. Jesus Walks - Kanye West
Jesus Walks is another Kanye beat that will really get you moving. I find this song to be especially good when you are out on the street in the early morning doing road work by yourself in the dark.

6. Get By - Talib Kweli
I hate not putting this song further up the list but I have so many good ones up there. This is Kweli’s best song and a real pumping beat. I saw him perform this live in Melbourne a few years ago when James Brown was performing and it was on of the hands down best performances I have ever seen. I have never seen so many people jumping! The good thing about Kweli is that he is a true conscience rapper - all good.

5. Got Yourself a Gun - Nas
I challenge anyone to listen to the beat and lyrics of this song and not bounce your head. Nas is my favorite artist of all time and this is his best song for the treadmill. It is fast, deliberately intricate and very inspiring. Here is the film clip. Try and stop your head for bouncing!

4. It Really Don’t Matter to Me - Confidential
If you need to pick up your workout and you like a good rap beat and some hard lyrics then this is for you. This was the main song from Jet Li’s big Hollywood movie; Romeo Must Die. The chorus in this song is fantastic and the dirty electric guitar is perfect. In high school my buddy and I cranked this song while we lifted weights and never got sick of it. Check out the film clip with some of Jet’s moves.

3. Lose Yourself - Eminem
I am not a big Eminem fan but this song is a masterpiece. He has not and probably will not ever make a song better than this one. Every time I hear it I get tingles up my spine. This song is all about intensity. You can hear it in his voice. Check it out.

2. Eye of the Tiger - Survivor
Cliche? Yes. Out of date? No way! Eye of the Tiger continues to be one of the most inspiring songs on the market. I don’t care what anyone says about it, it will get you fired up anywhere and anytime. The reason this song is so amazing is because it has the emotion and memories of the Rocky movies attached. Listen to the song and you become just like Rocky fighting Mr. T.

1. Remember the Name - Fort Minor
This is probably my favorite workout song of all time and today it makes it to the top position on our list. This song is one of the rare workout songs where beat and lyrics are equally as inspiring. The bass, the melody and the motivational lyrics really make you push that 10% more. Check out the video clip.

Check it out here.

I love to run. I love jogging and I love sprinting. However, sometimes it is good to get some new running ideas. In this article I want to take a look at my top running tips to help you get the most out of your running.

Feel free to leave a comment at the end and share your own favorite running tips.

27 of My Favorite Running Tips

1. Warm up
Over the years I have paid the price several times for running out the door without warming up. It is especially important to warm up if you are doing sprinting. A few stretches, light jogs and sprints and some squats is a good way to warm up.

2. Start slow
If you are new to running you should start out slow and build up over time. Don’t try to go too fast in a short space of time because your muscles will not be flexible enough. Take your time.

3. Always push harder
Every time you go for a run you should increase the work you do. This could be the length of time you run for, the distance you travel or the intensity of your sprint. Progression is important and it is vital to do it every time you workout so that you don’t get stuck in a rut.

4. Get good shoes
A good pair of running shoes will become like your best friend if you spend a lot of time running. Bad shoes can damage your feet, ankles and back and leave you feeling pretty sorry for yourself. Here are my favorite running shoes.

Good shoes should support your ankles so that you don’t roll them, have a tough heel as well as tight balance on the sides. Cross trainers are usually the best shoe for people who read this blog.

5. Run outside
Sometimes we get tempted to just run on the treadmill at the gym. However, the benefits of being outside in the sun are huge. Vitamin D that comes from being out in the sun can help fight depression and makes the run all the more enjoyable.

6. Run where the air is clean
When you run you start to breathe deeply. Your lungs expand and contract and you take in a lot of air. It is important that the air is clean. If it is full of pollution you will be adding toxins to your body that you really do not need. Try to go to a park, beach or somewhere where the air is a bit cleaner.

7. Run hills
A hill sprint is one of the best ways to lose fat and boost your fitness levels. It is harder than almost any other exercise and will really push your personal drive. I try to run a hill (a big one!) at least once a fortnight to make sure I am not getting too soft. Check out this other article on hill sprints.

8. Breathe properly
Breathing when you exercise is important. When we lift weights we all know how to breathe and we take it seriously. However, how many of you pay attention to how you breathe when you run?

If you aren’t it is time you started. Good breathing can make your run more enjoyable and allow you to go harder and further. When running you should try to breathe through your nose. This warms the air up and allows you to take in oxygen a lot deeper.

9. Combat a stitch with breathing
Similar to number eight it is important to know how to combat a stitch with your breath. If you get a stitch simply breathe in and out on the corresponding step. For example, if you have a stitch down your right side you should breathe in when your right foot hits the ground and then breathe out again when your right foot hits the ground. This method was taught to me by my soccer coach in high school and has been a very valuable tool.

10. Get good music
Sometimes it is nice to run with a bit of motivating music. You can stick some upbeat tunes on your iPod and be transformed into a running machine. Some of my favorite running tunes include:

• Nas
• Vivaldi (try a song called Winter it will blow you away)
• NERD
• John Mayer
• Old school rap (Public Enemy, Tupac, DITC)

11. Don’t eat too close to a run
If you have a meal right before you go for a run you are bound to run into some problems. This is when you get a stitch or stomach ache and have to cut your run short.

12. Eat about 45 minutes before
It is a good idea to have a little energy snack about 45 minutes before your run. Something with moderate carbs and some protein is the best bet. I like to have a protein shake at about 4pm and then go for my run about half past four. A light snack makes all the difference.

13. Stop and stretch
I know a lot of professionals will tell you that stretching during a run is not a good idea. However, I find if I stop and have a stretch when my muscles feel tight I can avoid the cramping feeling that sometimes creeps up. Feel free to stop and stretch out those tight muscles so you can run a little more comfortably.

14. Run with a friend
Running with a friend is a great way to get fit as well as catch up with someone that you normally wouldn’t have a lot of time to see. The other thing about working out with a friend is that you end up pushing each other and your fitness and endurance levels will grow faster than before.

15. Run in context
Sometimes running can be a bit boring. If you have been running for a few years you will no doubt be a little tired of the same old track. This is why running in the context of a new sport is a great idea. Indoor soccer makes you run like a mad man. Squash, football, tennis… all of these things involve running but they have another goal above running. This can make it a little more interesting and often times a lot more intense.

16. Stop if there is pain
If you feel any pain while you are running you should stop straight away. If you push on a run through your injuries or health problems you will end up regretting it.

Here is a story for you. In high school I was playing state soccer and I was training really hard to make sure my presence on the team was beneficial. It was all going well. Game day came and in the first ten minutes I got a knee in my thigh and a pretty serious corked injury. I pushed on because I wanted to stay on the field and within five minutes my leg had swollen beyond belief and I was out for a month. The doctor said if I had come off and iced it right away it might have only been a few days.

17. Hydrate before and after
Quite often I see people at the office go for a run and then head back to work without re-hydrating themselves. This leads to tiredness, headaches and slow recovery rate. Make sure you are drinking a good amount of water before and wafter your run.

18. Get up early
The best time for a run is in the early morning. There is something extremely satisfying about running before the sun gets up; hoodie, track pants and the cold air flowing through your lungs. It is a wonderful way to start your day and a very good life habit to develop. Take a look at this article on how to get up early for exercise.

19. Go sand and shallow water running
About two hours from my house there is a beach called Port Willunga. This beach is the most pristine I have ever seen. You can swim out to the depth of your head and still see the ocean floor because the water is so clean. You can open your eyes under water and your eyes don’t sting because there is no pollution and low salt. And the sand is white and fluffy.

This summer I discovered the benefits of sand and shallow water running at the beach. The idea is to do some sprints in the sand for a few minutes and then go out into about knee-height water and do some more sprints. The sand running is hard on your calf muscles and the shallow water running forces you to lift your knees out of the water making your abs and back do a lot more work. It really is a great change to the normal run!

20. Carry a weighted backpack
I have done this once or twice in my life but I do not endorse it because I do not know whether it is good for your back or not. However, my step dad introduced me to a man from New Zealand who used to go for a run every morning with a 40 kilogram backpack on his back. This guy was built like a brick sh$t house and was strong as an Ox. I asked him what his weights routine was and he looked at me funny and said: “Nope… I just run with a backpack.”

21. Check your posture
When I was about 18 my father pointed out to me that I ran like a hunchback (he is a direct man!). I slowly became aware of my own posture and figured out that it was because of my boxing training - I liked to run in a boxing style. I decided to correct this posture by lifting my chest up and keeping my elbows square at my side. To my surprise this simple change allowed me to take in more air, reduce the amount of fatigue in my back and even run faster. It proved to me once again that technique is the single most important thing in exercise.

22. Don’t run too much
In high school I ran for no less than four hours a day, everyday. I was playing serious soccer and I ran at training as well as before and after school in order to get ahead. I also trained kung fu and boxing which also involved a lot of roadwork. After about a year my knees were sore as hell and I now have injuries that I am quite sure came from too much exercise. Make sure you are not running too much - it can be quite a high impact exercise.

23. Run in the rain

photo: moodeous

One of the most refreshing things you can do is go for a run when it is raining. The other day I was running around my local inner city river and it began to rain. At first I struggled to find shelter sprinting around like a loony. In the end I realized that I was as wet as I was going to get and just kept going. It was a very relaxing and revitalizing experience which I now seek to do again!

24. Check your running surface
Some people have a lot of problems when they run on the hard road. It is often better to run in a park where there is soft dirt or grass. However, the most injuries come from uneven surfaces where there is rocks, tree roots and twigs under your feet. Try to find a smooth and even place to do your running.

25. Explore your local area
Running is a great way to see more of your local area. I love to go running in the local reserve and try to take a different trail every time I go. This allows me to see new things - animals, houses, plants, trees, waterfalls and so on. It is a great way to de-stress.

26. Step up the intensity for fat loss
Quite often trainers tell you that the best way to lose fat is to run for an hour at a low intensity every single day. I don’t like it. I have experienced much better results from high intensity running like sprinting and hill runs. Take a look at this post on losing fat fast.

27. Learn to enjoy running
Sometimes running becomes a task. Some people think running is like an enemy that they overcome. This is a big mistake. It is much better to think of running as a friend. Sure it is hard sometimes but it also does you a lot of good. Try to think of the positive elements instead of focusing on the bad. This will make running a much more enjoyable experience.

Conclusion on my running tips

These are some of my favorite tips for one of my favorite exercises. I would love to hear your own running tips so drop us a comment and let us know.

I have been getting a lot of emails from people looking for other sports and activities to use to help them lose weight and build super fitness. It seems that the old treadmill is getting pretty boring. In this post I want to look at the best sports and activities to lose weight and blast your fitness.

The best sports for fast weight loss and super fitness

Here are some of the best sports and activities that you might not have thought of.

1. Kick Boxing
As you might have guessed from the images on this post kick boxing is one of the best things you can do for losing weight and building fitness. I would recommend kick boxing for any sports person or athlete who wants to take their endurance and power to a new level.

There are a few reasons kick boxing is superior:

Full body - Kick boxing uses every muscle in your body. When you throw a kick you have to whip your whole body around and when the kick lands you have to tense your whole body to increase the power. The same goes for the punches, elbows and knees. It is amazing for your abs as well.

Pace - Kick boxing is fast and it is furious. Your heart rate gets up and it stays up for the whole time. This is why it is amazing for weight loss.

Toughness - When you kick box you develop a lot of toughness. This helps you on your weight loss and fitness journey as the other workouts you do will no longer seem as intense.

2. Indoor Soccer
I have played soccer all my life but when I went to the indoor soccer center I was shocked at how hard it was. Indoor soccer is amazing for your fitness and weight loss as it is very high intensity. Some other reasons indoor soccer is a good choice are:

Less people - When you have less people on the pitch you have to do more work yourself. This is a good thing!

No boundaries - When there are no boundaries the ball is never “out” so you never get those little breaks to catch your breath. At the start this is hard but you soon get used to it.

Short bursts - One of the best things for your fitness is doing short bursts of high intensity cardio. When you chase a ball for ten feet one way and then back the other way you are getting a lot of high intensity exercise.

Check out our other post on soccer and the types of training you can do to improve your game.

3. Capoeira
Capoeira is a Brazillian martial art/dance form that will challenge you beyond belief. Like all good high intensity activities it uses your whole body in both aerobic and anaerobic ways. You do handstands, back bend, front flips, kicks, punches and just about everything in between.

The great thing about Capoeira is that it is so full of variety. One minute you can be pumping out 100 high kicks and the next minute you will be doing some amazing deep stretches. To learn more about Capoeira check out a recent article we wrote on Capoeira basics.

4. Squash

photo: Btal

If you have ever played squash you will know how good it is for your fitness. You are stuck in a tiny room with one other person, two rackets and a ball. You chase after that ball for hours on end.

I once went to play squash at my local court with my father and the owner told us that someone had just had a heart attack and been rushed to hospital. We asked if it had happened before and he said “it happens all the time” and continued on with his work. I think the fast paced activity really shocks some people as they don’t realize how hard squash really is.

Added squash bonus - You calf muscles will get an amazing workout when you are playing squash. The constant sprinting, twisting and turning really burns them.

5. Street Ball
Playing a bit of basketball with your friends down at the local park is one of the best ways to burn off some major calories. Like all of the sports in this post it involves a lot of short bursts of sprinting and involves all of your body.

What other sports have you guys used to lose weight and build super fitness?

top photo:anaconda

Lance Armstrong is one of the most famous cancer surviving professional athletes in the world. He has won the Tour de France seven times in a row and has beaten brain, testicular and lung cancer. He is tough. He is not a quitter.

Surely there is something we can learn from Lance.

Lance Armstrong’s Wisdom in Dodgeball

I was watching the movie “Dodgeball” recently when I noticed a scene with Lance in it. The scene is typically hilarious and Lance does a great job at guilt tripping Vince Vaughn into not quitting the team. You have to see the clip to appreciate its significance so here it is below.

Take particular notice of the last line where Lance says:

“I’m sure this decision won’t haunt you forever…”

At first I found this funny as hell and had a really good laugh. However, after a few moments I realized that what Lance was talking about was actually really important for athletes and non-athletes alike. How often do we quit something because we are scared? How often do we quit something because it seems too hard? How often do we quit something because we are weak?

I’m betting quite often.

How often do you quit?

Now it is time to start taking a look inwards. How many times have you quit something because it seemed to hard or too scary? It could be a new sport team that you wanted to try out for or a new class that you were too scared to walk in to. Perhaps you have been stuck on a fitness plateua for a long time and you are too scared to push yourself through it. Be honest with yourself and see whether you have ever quit something because it seemed too hard.

If you have found a few instances in your past where you have quit something then you need to acknowledge those events and let them go. Don’t beat yourself up. Everyone quits once in a while.

The important thing is that you learn from it.

If you can look back at the times you quit and make a firm aspiration never to quit again then the quitting was worth it. If you can learn from it and never do it again then it will not “… haunt you for the rest of your life…” as Lance so humorously points out to Vince.

What we can learn from Lance Armstrong about not quitting

When I read about Lance there is one thing I always notice. He is positive. He doesn’t get down in the dumps about his fight with cancer. He doesn’t worry about it coming back. He just lives his life surrounded by positive thinking.

In fact, when asked about his experience with cancer Lance said it was the best thing that ever happened to him. He turned a seemingly negative event into something extremely positive and then he used it as motivation to get back on the bike and win seven Tour de Frances in a row.

The important lesson here is turning a negative into a positive. If you have quit in the past you need to promise never to do it again. Or, if you come up against a situation where you feel like quitting in the future you need to look inside yourself and say “Well this might be tough but I’m not going to quit. I will be a better person if I try.” You can apply this to fitness, weight lifting, sport, marriage, life… anything.

Don’t be afraid of failing. Don’t be afriad of pain. The pain of regret is much worse.

More inspiration from Lance

Lance Armstrong has written a few books that everyone should read. I picked up a copy when my mate was in hospital with cancer but the wisdom, truth and inspiration of his story will benefit anyone who reads it. You can get them really cheap on Amazon here.

Share your quitting stories

All of you loyal Real Muscle Online readers out there it is time to leave a comment and share your stories about times you have quit and whether you learned from it or not. Don’t be afraid to be open and honest.

We all know that we are supposed to stretch before, during and after sport. We know it helps muscle health as well as recovery. There are no two ways about it. However, are you getting the most from your stretches? Are you doing them correctly?

Or are you wasting your time?

In this article I will show you how to get the most out of your stretching sessions. I will share with you some dos and donts of stretching so that you know you will never be wasting your time.

Stretching Dos and Don’ts

Here is a list of some dos and don’ts that will help you get the most out of your stretching.

Do proceed slowly
People tend to rush into stretches like they are some kung fu expert who can do a full side split. This is not a good idea. Make sure you take time and build up to a deeper stretch over the weeks and months. Do not force anything.

Don’t bounce
It always makes me cringe when I see people at the gym bobbing and bouncing into their stretches. That crap might have been acceptable back in the 70’s but we now know this is not good for the muscles or joints of the body. Each stretch should be done slowly and with caution. Were trying to stretch the muscles, not break them!

Do breathe deeply with each stretch
One of the ways you learn to get more flexible is to breathe out each time you want to go a little bit lower. For example, when I am doing a hamstring stretch I take a deep breath in and the as I breathe out I will slowly push down a little bit more into the stretch. This is an old kung fu exercise which is also used by modern sport.

Don’t rush each stretch
I remember when I used to go play golf with my dad he would always spend about 5 minutes warming up at the start. He would run on the spot, swing his arms around and bounce through about 30 different stretches. The problem was he only held each stretch for about two seconds. As soon as he got into the stretch position he would drop it and move on! Later on he would always wonder why the heck he was so sore and stiff. Gee dad - I wonder?!

Make sure you take your time with each stretch. Try to give it at least 30 seconds of good gentle push with correct breathing and you will see results a lot faster than you thought.

Do stretch regularly
You should start to get into the habit of stretching everyday. You should stretch before, during and after a workout (any workout) and that session should be seen as important; not as something that you can skip if you need to. If you really don’t have the time then a good 15 minute stretch in front of the television before bed is a great habit to get into.

Don’t stretch cold
Many people see stretching as a warm up exercise but it is actually the case that you might want to do a few little warm up before you start stretching!

Anyone else got any stretching tips? I’m sure there are a lot out there as everyone who plays sports stretches.

Classic and New Fitness Equipment for Christmas

Here are some things that are both old and new that might tickle your fancy this Christmas.

1. An Everlast Heavy Boxing Bag
Boxing is one of the best ways to get fit and when it comes to boxing Everlast are the best. They have been around for ages and are known for developing only quality gear. I have scores of Everlast gear in my house; boxing bag, gloves, jumpers, t shirts, etc. so I can vouch for them saying it is a truly high quality brand.

The other great thing about Everlast is that it has a cool feel to it, when you own Everlast you feel like a real boxer!

This boxing bag is one of the better on the market. It is truly heavy and has very thick covering. Perfect for boxing, karate, kickboxing or whatever strikes you need to work on.

Get a price on the Everlast heavybag.

2. A Speed Jump Rope
The speed rope should be a constant tool of any martial artist, sportsperson or bodybuilder. It is a great tool for burning calories and getting fit.

I used to think that the old leather jump ropes were the best but I have now changed my mind. These speed ropes are much more effective for developing some real fitness. The reason for this is that they are fast. They spin a lot faster on a ballbearing joint and as such you need to go harder and faster yourself. If you really want to take yout skipping to the next level by doing double unders and sprinting then you need a good quality speed rope.

Get a price on a speed rope here.

3. Bowflex Xtreme Home Gym
If you are setting up a home gym and have been buying a piece of equipement here and a piece of a equipment there then you need to stop and seriously consider the new Bowflex home gym. This machine is supremely built and allows you to perform over 65 exercises all on the one station.

Bowflex have been building these power home gyms for years and they have it down to a fine art. The pulleys are smooth to use and very easy to set up and change. You can be doing lat pull downs one second, flick a switch and be doing cable curls on the same pulley. It really is the best. One of the best things about this machine, however, is it allows you to go heavy. You can add up to 186 kilograms for the cable lifts.

Read more about the Bowflex home gym and get a price here.

Have a Merry Christmas and stay safe and healthy over this holiday season.

I have played a lot of soccer in my life. In high school I started lifting weights in an attempt to improve my speed, strength and power so that I would be a better soccer player.

It worked.

Why should soccer players weight train?

Despite what people from other sports might think, soccer is a very physical sport. You need powerful kicks and throw ins. You need to be able to out-run your opponents, beat them in tackles and quite often shove them off the ball when they are pulling your shirt.

I’ll give you some examples of why soccer players should weight train:

Beating your opponents
In high school when I started to get bigger and stronger from weight training I found that I was winning the ball much more often on the weekend when I was playing soccer. My team mates thought I must have been working on my tackles and ball skills but in actual fact I was getting more powerful and this was paying off on the field.

Think about it. When you go in for a tackle you are much less likely to go in hard if the guy on the other end is a lot bigger than you. It is just natural to pull out so you don’t get flattened! This gives you a mental advantage over the other players. Furthermore, if you body is more poweful than your opponent you are more likely to be able to shove him away (legally of course), get your foot to the ball more easily and as such win more posessions.

More powerful kicks and throw ins
The other reason soccer players should weight train is that it helps you create a lot more power when you kick the ball. If you are a goal scorer this is of particular importance. Obviously, placement and accuracy are more important but there often comes a time when you need to kick the hell out of the ball and hope it goes in the net. And this is where weight training can help.

Once you start weight training your muscles become used to working with heavy weights. They also become accustomed to doing more work. All of this means that when you get back on to the soccer pitch your legs are going to be able to put more energy, power and force behind your kicks. And if you have the basic skills this will translate into more goals.

The same applies for throw ins. Take this example. Assume that two soccer players have the exact same throwing technique. One of them goes to the gym and lifts weights three times a week. The other doesn’t. After one month who do you think will be able to throw the ball further? The answer is obvious.

Will weight training have a negative effect on my soccer game?

This is a very common question I get asked a lot. Young teenagers who are trying to make it into the big leagues often want to know whether weight training will give them and advantage or whether it will slow them down. The answer is simple:

Weight training will improve your game as long as you make soccer the number one priority.

What this means is that you should never put the gym above practicing your soccer skills. You should never choose pumping iron over working on your ball control. You should never choose squats over shots. Catchy!

I always remember hearing a famous coach for the Brazillian junior squad saying that he looked for basic skills like ball control and dribbling over strength and speed. Why? Because those other things can be developed later. Skills cannot.

Always work on your skills first.

That being said, if you are stronger, faster and more poweful you will win the ball more often and as such have a greater chance of showing off your skills! This means you have to strike a balance between the two. But if you only have 30 minutes to train head down to the soccer goals instead of the gym.

This is my advice.

Weight training exercises for soccer players

Certain types of weight training exercises are inherently better for soccer players then others.

Isolation exercises
Isolation exercises are weight training movements that focus on one muscle at a time. For example, the bicep curls works out your biceps and almost nothing else. These are NOT the types of exercises you should be doing for soccer.

Compound exercises
Compound exercsies are the opposite. They are movements that use lots of muscles all at once. This is important because soccer in itself is compound. A kick does not use one muscle at a time; rather it uses many muscles all over your body in one fluid motion. So this is how we should weight train.

Here is a list of some exercises that you should start doing if you want to improve your soccer game:

1. Jumping squats
I remember when I was playing under 17 state soccer. Our coach was an old guy who loved old-school training methods. Each day he would make us do 100 jumping squats before hitting the pitch for skills training. It was agony. I hated him. But when I looked back on that year I realized that my strength, power and speed improved more than any other year. Jumping squats challenge your legs like no other exercises and improve many areas of your game.

Read more about the jumping squats here.

2. Chin ups and pull ups
The chin up is an exercise most people wouldn’t associate with soccer skills. If you are one of those people than ask yourself this question: how many times have you seen a stronger player use his arms and body to fend off a weaker player? All the time. Upper body strength is so important for soccer as you need to be able to lean on, shove and fend off other player when you have the ball. Chin ups are probably the best exercise for developing this type of strength.

The chin up works your back, shoulders, biceps and abs. When done explosively it works tens of stabilizer muscles which are so important when tussling with an opponent during a soccer game.

You can read more on the chin up here.

3. Decline sit ups
The core of your body (abs, obliques, etc) is so important for a good strong soccer game. You need your abs to turn quickly and keep you balanced when you shoot, tackle, etc. Abs are also really important for punching out a powerful header as you need to wind up from the midsection to get some speed onto the ball.

The decline sit up takes crunches to an all new level as you are doing them on a decline board. It is harder and works your muscles a lot deeper. Add some weight to your chest and a twist at the top of the movement and you will get an abs workout like you have never had before.

You can read more about the decline sit up here.

Conclusion on weight training for soccer

If done correctly weight training will give you a marked advantage over the other players on the soccer field. Professional soccer players have realized this and teams now spend hours in the gym pumping weights to increase their size and strength. However, as stated you must make sure you always put actual soccer training before weight training.

How to use household items to get a great workout

The idea behind this article is to give people who don’t have much money some inspiration and ideas for creating some effective home workouts. Despite what the big fitness companys tell you, you do not need much to have a great workout.

Bricks, stones and logs

Bricks, stones, logs and other heavy objects that are just laying around are excellent workout tools. You can do all sorts of things with these simple items. For example, picking up a heavy stone and carrying it from one end of the yard to the other is a great way to develop your back, forearms and leg muscles. It also really challenges your cardiovascular fitness.

Bricks can be used individually or in a bunch. The photo above shows my brother holding a brick so as to get a good grip workout. This really challenges your finger strength. Or, hold one brick in each hand and do side lateral raises to workout your shoulders. If you pick up five or more bricks at once you can carry them around the place and work your back some more.

Logs can be used to hoist around or used for bicep curls. Another thing that my buddies and I do is hand-offs where you press the log above your head as many times as you can (as my brother is demonstrating above) and then hand it to your partner. He then does the same and you continue back and forth without any breaks until you are all too tired to do any more.

Chairs and tables

If you have ever been on a holiday and wanted to do a workout in your hotel room you will understand how useful chairs and tables can be. I quite often use two chairs to do tricep dips on or to create a space for me to do pushups. When you do pushups between two chairs you can get a really deep stretch which makes your pecs work especially hard.

Another way you can use tables and chairs is as different levels to put your feet up on so that pushups become more difficult. When you elevate your feet to do the pushup you place a greater emphasis on the shoulder muscles as well as the upper pecs. It is much harder than ordinary regular pushups.

Trees and garage beams

Quite often you can get a pretty complete bicep and back workout by doing pull ups and chin ups on the tree in the back yard? Or, if you have an outdoor garage you can hoist yourself up onto the beams and do the workout there. You really don’t need a fancy chin up bar to get a good workout. Sure your hands might get a little worn out but at least you are working hard and pushing your boundaries.

Steps, stairs and ledges

Another great way to workout at home is to punish your legs with some step ups and calf raises using whatever steps, stairs or ledges you have around the place.

At my house we have a very unfinished fence around the front and my brother and I often compete to see who can do the most step ups in a miunute. After this kind of workout your legs turn to jelly and you really feel it the next day. As you can see above the fence is quite high and takes a lot of effort to “step” up to it.

The photo above shows how you can use your front porch stairs to get a really good calf workout. Calf raises are easy to do and if really isolate those pesky calf muscles. You can make the workout a lot harder by adding a backpack full of weights or books so that your calf muscles have to do more work.

Conclusion on home workouts

These are only a few ways you can use household items to get a killer workout. Just be as creative as possible when you are trying to cook up your own workouts. If you don’t have bricks then use books. If you don’t have a front fence like mine then use a solid chair or coffee table. There are plenty of ways to get a good workout at home.

10 Things you should never do at the gym

Next time you are working out at the gym try to remember these little gems.

1. Never leave the bench sweaty
So many times I get on the bench only to find it wasn’t wiped down properly. Most gyms have a rule that you have to carry a towel but the towel doesn’t work if you don’t use it. Make sure you wipe down everything after you use it.

2. Never use weights without warming up
Hitting the weights without warming up is one of the biggest noob mistakes you can make. You will injure yourself and have a lot worse a workout as your muscles will not be sufficiently pumped. Make sure you warm up with light weights or at least some cardio.

3. Never talk to me while I’m lifting
I really don’t like it when people come over to me and chat while I am trying to hold the weight of a car over my head. It is dangerous! Any other time I am happy to have a chat, just not when I am lifting. Wait until the set is over then come say hi.

4. Never hog a machine
The gym is busy enough as it is without selfish loners hogging the best equipment. If you aren’t using it then stand the hell up and make room for someone else to come in. There is nothing wrong with sharing a machine while you take your rest.

5. Never let the staff muck you around
The staff at gyms have a reputation for being lazy. They sit behind the entrance desk all day and do nothing. All they do is scan your tag and take your name. They are bored. And they like to use that laziness to annoy the gym members.

A good example would be when it was 45 degrees celcius in my home town last summer and the girls behind the desk turned the gym air conditioning off because they were cold sitting there! What about the rest of us?!

You pay a lot of money for that membership so make sure you are getting what you pay for.

6. Never shower without thongs on
Many different kinds of people go to the gym. Young people, old people, people with infections. Make sure you use thongs when you take a shower otherwise you might find you have a nice new wart or tinnea.

7. Never get off the treadmill while its still moving
Treadmills are usually in high demand at the gym. For this reason people try to get off them as soon as they can to make room for the person waiting. However, do not get off the treadmill until it has come to a complete stop. I have seen some pretty nasty (funny) accidents where people get onto a treadmill without realizing that it is still slowing down. Trip. Headache.

8. Never workout without a drink
It is really important to take water or some drink with you to the gym. The machines are very effective and often leave you feeling light headed and exhausted. This can be amplified if you don’t have a drink with you as you dehydrate very fast.

9. Never stare at the hot girl
We all like to take a peek at the girl with the smokin’ body but you really shouldn’t look for too long. Why? Because 9 times out of 10 her boyfriend is on the machine right next to you. Those hot gym girls always have boyfriends.

10. Turn your friggin mobile off
“Hey! Johnny! Wassup man? Yeah that girl was so hot man! Yeah I know.” We have all heard the dude on the phone talking super loud like this. He thinks no one else is around. Well dude - there are other people around so shut up and turn it off.

Do you have any other things that people should NEVER do at the gym?