The following is a guest post from my buddy Dan Go on how you can increase your performance, improve your health, and rock the house by incorporating an effective warm-up into your routine. Take it away, Mr. Dan!
Hey there my name is Dan Go and today I want to show you a sweet little hack you can do to your body right before a workout.
But before I do that I want to let you in on a little secret about our mutual buddy Abel James.
I had the pleasure of rooming with him during an epic trip with a bunch of friends to Whistler, British Columbia and there was one thing I realized about him while sharing spaces with the man himself…
…he is AS cool in person as he is on his podcast.
Scratch that. He’s way cooler in person.
Anyhoo, suffice it to say we really got to know each other very well and one thing that kept on coming up in our conversations was the subject of body hacking.
He, like myself, was obsessed with finding different ways to hack our own body’s in a quest to surpass our own genetics and create a perfectly optimized human body.
Well today, I dare to do just that and share with you what I feel is the ULTIMATE body hack for your body.
It’s something you can do in a very short amount of time that will instantly enhance your strength, speed, power, flexibility and energy while healing old injuries and bulletproofing your body from new ones.
And it all starts with the one aspect of your workout everyone ignores: Your Pre Workout Routine.
Don’t believe me? Well believe it.
Most times the warm up is disregarded as useless and a waste of time and for the most part I can agree with that assessment.
Over the past 40 years everyone has gravitated to the same useless (and boring) pre workout routine of jogging on the treadmill, a couple of light stretches and possibly some calisthenics
Well today I’m going to let you know that those days are OVER.
What you must know is that the short time before your workout is the perfect opportunity for you to literally boost your body’s performance, heal your old injuries and make it impervious to new ones.
It can be used anytime, anywhere and it’s one of the BEST pre-workout performance enhancers you could ever apply on your body without the use of expensive (and sometimes illegal) supplements.
The best part about it is… it takes under 6 minutes to complete.
So take out your notebook and a pen of paper because no matter where you are starting from, we are about to share some cool hacks to enhance your current body.
#1 Utilize the POWER Of Self Myofascial Release (SMR) & Massage Your Body Yo!
Self Myofascial Release is the process of massaging yourself using either a foam roller or lacrosse ball and it is by far the best way to heal your poorly functioning fascial tissue.
The best part is that you don’t need to pay a massage therapist $60 a session and up to do it.
In fact many of my clients do not feel the need to pay for massage therapists after applying the SMR techniques in the Peak Performance Formula.
The beauty of it is that can do SMR in the comfort in your own home or in the gym and it will help heal your old injuries, prevent any new ones and increase your body’s ability to lift, move, run, throw and jump.
SMR smoothes out the dysfunction in your fascial tissue so your muscles are always working at it’s best peak efficiency all day long.
When you apply SMR to your body right before any physical activity you are essentially fixing your current fascial issues, healing old adhesions and dysfunctions in the muscle and creating an environment were your body operates at its BEST.
When this happens you actually have MORE strength, speed, flexibility and power because your muscles will fire off in the way it was meant to.
You’ll also experience MORE energy than ever before because your body will be moving more efficiently FREE of any dysfunction in your muscle tissue.
For an idea of how to massage your body see the video below:
#2 Get Your Neuromuscular Activator (NMA’s) ON
A Neuromuscular Activator (NMA’s) is a type of warm up raises your core body temperature, wakes up your nervous system and gets your entire body prepared for any type of stress you place upon it.
Think of this type of warm up program like a “shot of espresso” but for your body.
Obviously you are aware that your body has a nervous system and after a long period of rest your nervous system needs to do certain exercises to “wake it up”.
NMA type exercises do a great job of turning on the switch for your body energizing it for the task you place in front of it.
NMA’s do another job for your body: Lubrication of your joints.
NMA’s release something into your body called synovial fluids that lubricate your joints and make them more pliable for your workouts.
You’ll notice that the warmer you hit a workout you (and your joints) will be more “ready” for the task.
NMA type of warm ups consist of full body movements that warm up, lubricate and wake up your body so that it is ready to operate at peak efficiency and the BEST part about them is that they only take 40 seconds to complete.
This is the second principle of the Peak Performance Formula and a key aspect in getting your body to perform at its best before any physical situation.
#3 Do Dynamic Mobility Exercises to Reverse Your Age & Activate Your Dormant Muscles
This is the third and FINAL principle of the Peak Performance Formula.
Dynamic Mobility exercises are short stretches and muscle activation techniques where the main function is to give your body full range of motion as well as activate the muscles that have become dormant due to the “sitting” nature of today’s workplace.
Dynamic Mobility exercises are, and should be, an ESSENTIAL part of your workout program and, simply put, they allow your joints move freely.
Their function is to repair and regenerate parts of your body including the cartilage.
They do this by increasing your mobility through repair of your joints so you can have the range of motion you were meant to have.
MOST importantly Dynamic Mobility exercises help slow, and in most cases, REVERSE the aging of your joints through the transport of detoxifying synovial fluids into your the key areas of your body.
Here’s one of a multitude of research studies showing the power of doing a Dynamic Mobility program on their bodies before an actual workout.
In the study published in the Journal of Strength & Conditioning Research: (Volume 22 – Issue 4 – pp 1286-1297) had 24 NCAA Division 1 wrestlers randomly assigned either a four week Dynamic Mobility program or a static stretching program prior to preseason practices.
The study was done to determine whether a Dynamic Mobility program performed over 4 weeks positively influenced power, speed, agility, endurance, flexibility and strength compared to static stretching or no warm up at all.
Group 1 did a Dynamic Mobility program before their workout.
Group 2 did static stretching before their workout.
Group 3 did nothing.
The performance measures were done through a time period of 4 weeks.
Before starting the study they were tested on peak torque of quads, hamstrings, med ball underhand throw, 300 yard shuttle, pull ups, pushups, sit-ups, broad jump, 600m run, sit and reach test, and a trunk extension test.
After the 4 weeks the researchers found no differences in performance for the no warm up group but the findings were MORE interesting for the static stretching group.
They found that their performance actually got WORSE throughout the 4 week study.
As for the Dynamic Mobility group…
Wrestlers doing the 4 week Dynamic Mobility program saw improvements across the board in all aspects of performance including:
– Increase in quad peak torque (+11%)
– Increase Broad jump (+4%)
– Increase in sit-ups (+11%)
– Increase in pushups (+3%),
…and FASTER sprint times for the 300m shuttle and the 600m run.
They conclusively found that the Dynamic Mobility type workouts significantly ENHANCED muscular strength, endurance, flexibility, agility and anaerobic capacity.
In other words, the program made them BETTER athletes all around.
Dynamic mobility essentially improves the way you move throughout life. I cannot stress enough how much better mobility equates to strength and success in any physical activity you do.
For a demonstration on how to do an Neuromuscular Activator and a Dynamic Mobility Circuit then just click below:
As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference and it takes ONLY 6 minutes to complete or just about the time you take to brush your teeth in the morning.
Want to Learn More? Check out 6-Minute Superhuman!
I just released a COMPLETE program designed to hack your body and turn it into a high performance machine in ONLY 6 minutes regardless of your age.
The program is called 6 Minute Superhuman and it is scientifically proven to increase your strength, speed, flexibility, vertical jump power, endurance and energy while bulletproofing your body from injuries forever.
For the next few days, I’m offering the entire 6 Minute Superhuman system to all of Abel’s subscribers at a HUGE discount because we appreciate you being a part of his Fat Burning Man community.
If you’re interested in improving your performance, accelerating your fat loss, and more, check out 6 Minute Superhuman below.