Performance

Learn how to enhance endurance, strength, power, speed, range-of-motion and balance with training, gear, food, and supplementation strategies.

Secrets of the Superhuman Food Pyramid: Pros and Cons of Arabica Coffee Regular and Decaf

Posted on by Ben Greenfield

Arabica coffee is presently the most widely farmed species of coffee, accounting for at least 75% of the world’s production of this well loved drink. Originating from the mountains of Ethiopia, it is believed to be the very first coffee species to have been cultivated. Arabica coffee is flavorful as well as aromatic. Containing considerably lesser caffeine, it isn’t as bitter which is why many consumers prefer it over other coffee varieties. Though hailed for an array of health properties, reasonable intake of Arabica coffee regular and decaf is prudent due to a number of considerations.

Read further and discover more about the pros and cons of Arabica coffee regular and decaf and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Smoothies With Natural Ingredients

Posted on by Ben Greenfield

Smoothies with natural ingredients have become quite popular and many now opt for these beverages instead of unhealthy fast food milkshakes. Making smoothies isn’t that complicated, too, so you can easily concoct these beverages at home. Though undoubtedly a healthier option especially if fresh and whole ingredients are used, reasonable intake of these drinks is still advised due to a number of considerations.

Read further and discover more about the pros and cons of smoothies with natural ingredients and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Sports Drinks

Posted on by Ben Greenfield

Sports drinks are commercially manufactured beverages available in practically every grocery store out there. These beverages are marketed mainly to sports professionals and enthusiasts, hence the name. Though we’ve been conditioned through paid advertisements on mainstream media about the benefits of sports drinks, reasonable consumption of these beverages is still advised for a host of considerations.

Read further and discover more about the pros and cons of sports drinks and why the Superhuman Food Pyramid recommends moderate consumption of these sources of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Kefir

Posted on by Ben Greenfield

Kefir is a fermented drink made from the milk of cows, goats, or sheep. It is made by placing the liquid of choice in a non-reactive and acid-proof container, and then directly added with kefir grains, called as such because of their characteristic granulated appearance. The kefir grains, which comprise of a symbiotic colony of bacteria and yeast, will be agitated in the container twice a day to ensure even exposure to the symbiotic colony so as to produce a creamier drink. After the fermentation process, which usually lasts for 24 hours, the kefir grains are taken out by straining. These can be frozen and used as a starter for subsequent kefir production. The fermented drink can then be consumed as a beverage or as an ingredient in a variety of recipes.

No doubt a healthy drink, moderate consumption of kefir is recommended for a number of reasons.

Read further and discover more about the pros and cons of kefir and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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How To PR Your Next Race By Training Less

Posted on by Dr Jeff Banas

This article is for all you long distance marathon and Ironman athletes out there who are logging endless miles. I am going to tell you how you can actually get faster by training less.

Before we get into how we are going to make you faster by training less, we need to talk about why we slowdown in the first place. So, let me ask you – why do you slow down in an event? Are you slowing down because of you’re out of breath, because you’re lacking cardio conditioning, or are you slowing down because your muscles are fatigued, tired, and sore?

I would bet the majority of you are slowing down because your muscles are fatigued. Keep reading to learn about the four areas you need to address in your training to become faster, by training less. Continue reading →

Most Endurance Athletes Are Lazy. Yes, Even Most Ironman Athletes.

Posted on by Dr Jeff Banas

Over the past ten years of coaching endurance athletes I have come to one conclusion – most of them are lazy. Yes, even most of ironman and marathon athletes are lazy.

I know what you are thinking, “How can you call a triathlete lazy, let alone call an Ironman triathlete lazy?” Keep reading to find out why I am calling athletes lazy, and what you should do to help reach your full potential. Continue reading →

The Ultimate 300 Rise of an Empire Workout (Warning: This Is Tough!)

Posted on by Ben Greenfield

Do you want a vein popping unique workout that packs on muscle in as little as a month?

Well – have I got a good one for you.  I wanted to know how the hundreds of muscle bound bodies covering the screen in the movie 300 Rise of an Empire got so unbelievably ripped, sol I did some research.

I condensed their 3 hour a day workout regime created by Gym Jones into a powerful workout that anyone with one hour a day, a bit of determination and a desire to pack on serious muscle could do in their own gym.

The below is a 4 day a week program, you can do the workouts on any day you choose, but preferably with a days rest in between. Rest no more than 30 seconds between exercises. Do the below workouts for one month and you’ll notice a big difference in your physique.  Warning, this is an intense workout regimen! In addition to warming up adequately, you should properly stretch before and after each workout.

Dynamic Warm-up complex (no rest)
10 Burpees
15 Walking lunges (each leg)
25 Push-ups
40 Jumping jacks

For the below exercises, use as much weight as you can while being able to use proper technique.  You should be using enough weight that you can barely complete your final rep.

Workout 1 – Dynamic Warm-up complex
15 barbell clean and press
12 pull ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
1 minute plank, 1 minute side plank on each side
20 two arm kettlebell (or dumbbell) swing
10 weighted ab crunches
50 yard sprint (preferably with a sled). If you cannot sprint at your gym, do 50 air squats as fast as possible.

Repeat all the above exercises once

Workout 2 – Dynamic Warm-up complex
10 one arm kettlebell (or dumbbell) swing (each arm)
25 barbell deadlifts
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 box jumps
20 man makers
15 goblet squats
15 inverted rows
2 minute jog at 50% intensity

Workout 3- Dynamic Warm-up complex
20 dumbbell military press
12 reverse grip pull-ups
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
15 walking lunges (each leg)
30 diamond push ups
20 floor wipers
15 barbell upright rows

Repeat all the above exercises once

Workout 4 – Dynamic Warm-up complex
25 dumbbell deadlifts
15 dumbbell clean and press
10 Strength Stack cards (with at least 1 Insane Pack card in the mix)
30 bench step ups
15 inverted rows
15 barbell squats
10 man makers
2 minute jog at 50% intensity

This article was written by military fitness expert Sergeant Michael Volkin.

Secrets of the Superhuman Food Pyramid: Pros and Cons of Raw, Grass-Fed Cow or Goat’s Milk

Posted on by Ben Greenfield

More and more consumers now seek out raw, grass-fed cow or goat’s milk. Bottled and cooled without going through homogenization and pasteurization, raw milk offers an array of benefits to health. However, one important consideration should be taken into account to ensure that you get to maximize the wholesome goodness that raw, grass-fed cow or goat’s milk has to offer.

Read further and discover more about the pros and cons of raw, grass-fed cow or goat’s milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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Secrets of the Superhuman Food Pyramid: Pros and Cons of Coconut Milk

Posted on by Ben Greenfield

Coconut milk is the thick white liquid extracted from mature coconut meat. Known for its characteristic creamy texture and sweet taste, coconut milk has gained popularity as a wholesome drink among health enthusiasts. Undoubtedly possessing an array of benefits, coconut milk should still be consumed on a moderate basis for a number of considerations.

Read further and discover more about the pros and cons of coconut milk and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman. Continue reading →

Secrets of the Superhuman Food Pyramid: Pros and Cons of Non-Caffeinated Teas

Posted on by Ben Greenfield

Non-caffeinated teas have long been considered by health enthusiasts as a wholesome alternative to drinks loaded with harmful sweeteners like processed sugar, high fructose corn syrup, sucralose, aspartame or acesulfame. Processed in a variety of methods to remove most of the caffeine content, non-caffeinated teas indeed offer an array of health benefits. But while this is the case, non-caffeinated teas should only be consumed moderately for a number of reasons.

Read further and discover more about the pros and cons of non-caffeinated teas and why the Superhuman Food Pyramid recommends moderate consumption of this source of hydration to help in your quest to Become Superhuman.

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