THE TRUTH ABOUT YOUR BACK PAIN

I was born with two back ailments: Swayback or Lordosis which is an inward curvature of a portion of the backbone and Scoliosis, which is a curvature of the spine. When you put both of these together, that’s a recipe for back pain.


If anyone knows back pain, it’s me. I remember countless times when I couldn’t even stand up because there was so much pain shooting through my lower back. So for the better part of my life, I tried to find ways to treat my back pains or at least mask the pain I was felling.

I had gone to a few chiropractors and they helped to some extent, but it wasn’t until I started dedicating myself to strengthening my core and stretching every day that I found my cure.


As of now I feel awesome and haven’t felt back pain for many years.

Having low back pain can make you feel like you're in a prison of your own body...unable to do normal daily activities that you take for granted when you are healthy.

If you are suffering from back pain caused by poor flexibility or bad exercise form, then I have good news for you. My friend Eric Wong (who you will hear more of from me this year) is another guy like me who had to overcome back pain (although his was much more serious) and he has put together a free report for you about overcoming back pain here.

Eric's a smart guy who's trained thousands of people in the real world. He's seen his share of back pain in everyone from athletes to grandmothers. He even has his own personal and graphic story of back pain. (He tells you about it in the report)

Eric is offering his free report until Thursday April 1, 2010. So click the link below and get it free now

 http://www.TheTruthAboutYourBackPain.com



Here's what you'll discover once you get this FREE report:


1) The 1 real cause of back pain (it's so simple; you'll be shocked that you've never heard it before!)
2) The absolute WORST thing you can do when you throw your back out
3) The 2 critical factors you must address to reduce back pain

It's the complete blueprint you need to 'bulletproof' your back so you never suffer from back pain again.

And it's easy and free to get this special back pain report, just go to Eric's site here:

 http://www.thetruthaboutyourbackpain.com/  


Wishing you a recovery from your back pain


Funk Roberts

PS - Back pain affects 80% of the adult population......so please forward that website to anyone you know who suffers from back pain.

NOTE: However, the first thing you should do if you have back pain is to see your doctor. Please take your back pain seriously and go see your doctor today if you have back pain that won't go away.


Funk Roberts

FUNK’S FANTASTIC WORKOUTS

I have assembled an onslaught of my favourite workouts that focus on each body part. Include one or all of these workouts in to your regimin to help reach your fitness goals.

ABS – FUNK 50
3 Giant Sets
Lying Reverse Crunch -10 reps
Funky Frog Crunch -10 reps
Oblique Crossover Crunches to the right -10 reps
Oblique Crossover Crunches to the left -10 reps
Bicycle Exercise -10 reps

SHOULDERS – CRAZY 28’s
3 Giant Set
Side Lateral Raises – 7 reps
Front Raises – 7 reps
Upright Rows – 7 reps
Bent Over Lateral Raises – 7 reps

BICEPS - BICEPS BOMB
Incline Dumbbell Curl – 3 sets of 10 -12 reps
Standing Barbell Curl – 3 sets of 10 -12 reps
Preacher Curl (dumbbells or barbell) – 2 sets of 10 reps
Dumbbell Curls 21’s – 3 sets of 21 reps
Forearm Wrist Curls – 3 sets 15 reps

TRICEPS – TRIED, TESTED AND TRUE
Lying Barbell French Press – 3 sets of 10 reps
Triceps Press-downs - 3 sets of 10 reps
Triceps Dumbbell Kickbacks - 3 sets of 10 reps
Triceps Dips -Do 3 sets to failure

BACK - BACK BLAST
One Arm Dumbbell Bent Over Row - 3 sets of 10 reps
Seated Cable Row - 3 sets of 10 reps
Seated Front Pulldowns - 3 sets of 10 reps
Pull-ups - 3 sets to failure

CHEST - CHEST CRUSHER
Incline Bench Press - 3 sets of 10 reps
Incline Dumbbell Press - 3 sets of 12 reps
Flat Dumbbell Press - 3 sets of 10 reps
Cable Cross Over - 3 sets of 12
Dips - 3 sets of 10 to failure

LEGS – SUPER LEGS
Squats - 4 sets of 8- 15 reps
Lunges - 3 sets of 10 reps per leg
Leg Extensions - 3 sets of 10 reps
Leg Curls - 3 sets of 10 reps
Calf Raises – 3 sets 20 reps

Funk Roberts
Don't Rush the Beat
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FUNK'S GIANT BACK BLAST

The Back is a body part that most people miss and ignore. Why you ask? Because you cannot see the pump like you can your arms or chest. People also have a tough time feeling the pump.
Well Funk has the answer to that.

This back routine will definitely give your lats the pump they have been crying for and will also help to strengthen and sculpt the back for both men and women.

This Giant set contains 4 exercises that are conducted one after the other with no rest in between. For this routine you will do 3 sets with 60 seconds rest in between.

Use poundage you can handle, as you want to feel your lats on every rep and concentrate on the back muscle you are working.

1. Pull Ups 7 reps or to failure
2. Bent Over Barbell Row – 7 Reps
3. Wide Grip Front Pull-down – 7 reps
4. Seated Cable Row – 7 Reps

If you are not pumped by the end of this workout, you are probably using too much weight, which leads to bad form and lack of intensity. Do this routine once per week for the next 4 weeks and switch it up.

Funk Roberts
Don’t Rush the Beat

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FUNK ROBERTS PUSH UP CHALLENGE

The Perfect Push-Up – Drop and Give Me Ten!

I am not too sure how many of you have seen the commercial for the PushupPro or the Perfect Pushup, which are two handles that you use to help with your pushups. Truth is you don’t need handles to help you develop the perfect pushup, what you need is to start doing them.


The pushup is the ultimate barometer of fitness and one of the basic and most common exercises for the human body. Pushups are a superb exercise that uses the body’s own weight to build a sound fitness foundation. It benefits the entire body, engaging muscle groups in your chest, hands, forearms, biceps, triceps, shoulders, traps, upper and lower back, abs, glutes, hamstrings, quads, calf, feet, your core, stability, your heart muscle and it will even clear your mind.

The great thing about the pushup is that you can do it anywhere, anytime and you can do them completely free.

Pushups can also contribute to better posture and help protect your back from injury and strain. According to Philadelphia-based author and back-pain specialist Dr. Jolie Bookspan, by practicing perfect form while executing pushups, and applying that same form to your upright stance, you may not only stand taller and straighter but you’ll reduce the potential for back pain.

She cautions against the common mistake of allowing the back to arch and sag, putting pressure on the lower back. Try shifting the burden to your core by tucking your hips, flattening your back and contracting your midsection.


The Movement
Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Tips
1. Elbows must be fully extended at the start and end of a pushup, forefoot or toes on floor; legs, hips and back straight.
2. Commonly, people don’t make a deep enough descent. Your chest should be slightly lower than parallel to the level of your arms
3. To test your form, have someone make an upright fist and position it below your chest. Your chest should make contact with the fist.
4. Avoid half-pushups, a common error caused by fatigue.
5. Inadequate reps are usually due to a lack of strength endurance, which can be built up over time by executing pushups properly and doing multiple upper body exercises to increase strength.

The Funk Roberts Push Up Challenge

Now that we know the benefits of the pushup, now I would like to challenge my blog readers, Facebook and MySpace Fitness group, friends and family members to complete at least 10 full, proper push ups by the end of April. The test date will be May 8, 2008.

How am I going to that you say, well we are going to practice over the next 6 weeks and by the end, I guarantee you’ll be able to do at least 10 pushups, even if you have never done them before. But you have to work at it and practice. The benefits will be countless.

The Training Program

Before you start with the pushups training program, you must take a test to see where you are and where to start and how to plan your pushups training program. Take the amount of pushups you could do and pick the appropriate category to start

The Beginner
You have never completed a pushup before. You can start with Wall Pushups to help start to develop strength.


shot at System Fitness

Lean against wall with hands shoulder-width apart, and feet together.
Keeping your body straight, slowly lower until your nose touches the wall.
Push back to starting position.

Week 1 – Wall Push-Ups - 5 Days – 3 sets of 10 or Failure – 60 second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 3 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
May 8 – 1 Set 10 Perfect Push Ups
Try to Increase your reps every workout during the week

The Intermediate
you have completed up to 5 in the past, but have a problem with one. You can start with Modified Push Ups (Knee Push Ups) This exercise is a precursor to the pushup and should be used to get the strength to do a traditional pushup.


shot at System Fitness

Get down on your knees and bend forward towards the ground resting your hands under the shoulders. Push up with the arms lifting the body off the floor. You may move the hands slightly in any direction to make it more comfortable. Lower and repeat.

Week 1 – Knee Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 2 – Knee Push Ups – 5 Days – 3 sets of 10 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 5 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 10 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 10 or Failure – 60 Second Rest
Week 6 – Perfect Push Ups – 5 Days – 3 Sets of 15 or Failure – 3- Second Rest
May 8– 1 Set 15 Perfect Push Ups
Try to Increase your reps every workout during the week

The Advanced
You can do you to 20 pushups. You are going to practice daily to reach 50 pushups



Shot at System Fitness

Assume the classic push up position, with your weight on your hands and calls of the feet. Space your hands just wider than shoulder width apart.

Keeping your back straight, bend your elbows to lower yourself to the floor. When your chest is just off the floor, push yourself back up to the starting position.

Week 1 – Perfect Push Ups – 5 Days – 3 sets of 15 or Failure – 60 Second Rest
Week 2 – Perfect Push Ups – 5 Days – 3 sets of 25 or Failure – 60 Second Rest
Week 3 – Perfect Push Ups – 5 Days – 3 sets of 35 or Failure – 60 Second Rest
Week 4 – Perfect Push Ups – 5 Days 3 sets of 45 or Failure – 60 Second Rest
Week 5 – Perfect Push Ups – 5 Days 3 Sets of 50 or Failure – 60 Second Rest
Week 6 – Perfect PushUps – 5 Days – 3 Sets of 55 or Failure – 3- Second Rest
May 8 - 20 or more Perfect Push Ups


The Expert
You can do 50 and want a challenge. You can try a variety of different types of pushups to challenge yourself – see video

Practice different types of Push Ups seen in the video below
May 8 – 10 Perfect Push Ups and 10 Alternate Push Ups – Your Choice.

Send or Upload the video on the Funk Roberts Fitness Facebook Group.


I believe, push-ups are the most effective exercise for improving total body fitness. They include cardiovascular training, weight/body lifting and muscle stretching, all in one exercise.

I think we can be the fittest bunch of readers and Fitness Groups on both Facebook and MySpace. Also include your friends and family. Kids can benefit from this challenge and it is always easier and more fun when you can do this with someone you love.

Good Luck to all. I think in total we can accumulate 10,000 Push Ups in one day …wow is that a Guinness World Book Record?

Enough talk - NOW DROP AND GIVE ME TEN!

Funk Roberts
Don't Rush the Beat!
Facebook Fitness Group

A Little Motivation

Funk's Fitness Tip of the Week

When determining the order of bodyparts in a workout schedule throughout the week, always do legs before back. Have you ever tried to squat with a sore back? Impossible.

Funk Roberts
Don't Rush the Beat!

Squats Use 244 Different Muscles

Top 4 Exercises for Weight Gain

I want to thank all who participated in last months Poll Question. I asked "Which one of the listed exercises used the most muscles. Well 41 people answered and the results are in. 48% thought that Squats used the most muscle. 36% went with Dead lifts followed by 5% - Standing Military and 2% - Bench Press.


Because these exercises use multi-joint movements and involve numerous muscle groups as prime movers and helpers, the following exercises are best for simulating muscle-mass increases:



1. Squats - good old-fashioned squats, uses 244 different muscle groups in some matter
2. Dead lifts - including the stiff-leg version for hamstrings, targets a good number of muscles
3. Bench Press - these work the pecs (major and minor), anterior delts, triceps and even some serratus
4. Bent Over Rows - great for lat, erector and rear-delt development


Remember whether male or female, you must include squats in your leg routine. Check out past Olympian Ronnie Coleman's squat 800lbs.

Funk Roberts

Don't Rush the Beat!

Funk's Labour Day Workout

Labour Day Workout

Labour Day is the spring board into a busy week. Kids are back to school, people on summer holidays are back to work and companies start to push the pedal to the metal. Fuel yourself for the week with a great Labour Day workout.

5 min Warm Up

Back
One Arm Dumbbell Bent Over Row - 3 sets of 10
Seated Cable Row - 3 sets of 10
Seated Front Pulldowns - 3 sets of 10
Pullups 3 sets to failure

Shoulders
Seated Dumbbell Press 3 sets of 10
Funks Crazy 28's (7 side lateral raise, 7 front raises, 7 dumbbell upright rows and 7 bent over side lat raises)- 3 sets of 28

Abs
Bicycle Exercise Kicks - 2 sets 20
Exercise Ball Crunches - 2 sets of 20
Vertical Leg Crunch - 2 sets 20
Plank 2 sets 30 - 60 sec

Cardio
30-45 minutes moderate intensity

Stretch

Funk Roberts
Don't Rush the Beat!

Exercise of the Week - Seated Cable Rows

Seated Cable Rows

This exercise is a staple in my back workout routine. I usually do this exercise second after a Dumbbell Bent-Over Row or Dead Lifts. The major muscle worked is the Middle Back, but the Biceps, Lower Back and Lats are also hit.

When performing this exercise you’ll need a low sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keep your back FLAT and looking forward, slowly draw the handles back to your stomach while simultaneously leaning back at the waist until your torso is perpendicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Stick you chest out and squeeze your back. Return to the starting position by leaning forward from the waist while extending your arms in front of you.

Leaning forward a bit stretches the back, but if you want a little variety, to isolate the Lats only, then do not lean forward at all. Add this exercise to your Back routine and you’ll be surprised at the results

Funk Roberts
Don't Rush the Beat!