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It’s possible to build muscle and aerobic capacity at the same time. If you like to lift weights, you don’t have to have the body of a marathon runner to get the benefits of aerobics. In fact, doing the right kind of cardio will help you gain muscle mass. You can get a complete strength and cardiovascular workout in about 40 minutes. This is no “get fit without cost” training program. It is difficult and painful, but you can build muscle while maximizing cardiovascular capacity.

Grow with Cardio

Scientists have discovered that strength training has a huge effect on metabolic health, similar to the benefits of aerobics. Combining aerobic and resistive exercise methods gives you the best of both worlds- improved metabolic health and increased muscle mass.

Muscle size also has a balance control. A chemical called myostatin prevents muscles from getting too large. It is balanced by follistatin, which promotes muscle growth. The workout in this article combines high-intensity interval training and kettlebell training, which boost aerobic fitness and increase muscle mass at the same time.

High-Intensity Aerobics and Kettlebell Training Increase Muscle Mass and Cardiovascular Fitness

High-Intensity Aerobic Training (HIIT)

Short bouts of maximal-intensity exercise build high levels of fitness quickly. Canadian researchers found that six sessions of high-intensity interval training on a stationary bike increased muscle oxidative capacity by almost 50 percent, muscle glycogen (stored carbohydrate) by 20 percent, and cycling endurance capacity by 100 percent. Training simultaneously for muscle growth and endurance compromises muscle hypertrophy. Strength and endurance training initiate different signaling pathways within the muscle cells.

Short-duration, intense muscular exercise turns on cell biochemical pathways in muscle that stimulate growth. High-intensity interval exercise training (HIIT) causes rapid cardiovascular changes that resemble traditional endurance training, without turning off signaling pathways that stimulate muscle protein synthesis and growth.

Practice the high-intensity interval training workout three days per week. You can do the kettlebell and HIIT workouts on the same day, but the workout is challenging. For HIIT, the elliptical trainer or stationary bike is best, but you could also use a Stairmaster or stair climber machine.

HIIT for Elliptical Trainers

Elliptical trainers are great for interval training because you can train intensely without beating up your knees, hips, and back. Interval training on this machine varies the striding speed, resistance, and ramp height. For beginners, a basic program is to alternate between fast and slow striding rates. For example, set the ramp and resistance at low levels and “run” for two minutes at 70 strides per minute (spm). Alternate between one minute at 110 spm and one minute at 70 spm. Begin with 5 intervals and increase them as you become more fit.

When you can do 10 one-minute intervals at 80 percent effort, you are ready for the HIIT program on the elliptical trainer: 6 to 8 sets of 30 seconds at top stride speed, maximum ramp height (high knees), at the heaviest load you can maintain, at least 100-150 spm with four minutes rest between intervals. You must work at maximum intensity to get the full benefit!

HIIT for Stationary Bikes

If you are a beginner, ride at an intense pace for 10 to 15 sets of two minutes, with one to two minutes rest between sets. When you can complete 15 sets, you are ready for the stationary bike HIIT workout: On the stationary or supine bike, sprint as fast as you can for 30 seconds, rest for four minutes, and then repeat six to eight times. High-intensity interval training builds aerobic capacity quickly, and the key is to exercise at maximum intensity.

Kettlebell Training

Combining HIIT with kettlebell training builds muscle and endurance at the same time. Kettlebell training uses high speed, ballistic motions that derive power from the hips and legs, while sparing and stabilizing the back.

Kettlebell workouts involve few exercises and don’t take very long, but they’re not easy. The muscles of your upper back, shoulders, chest, lower legs, and spine contract and relax to provide stability during these dynamic exercises. The principal kettlebell exercises – the swing and one-arm snatch – are highly ballistic and involve concentric (shortening), eccentric (lengthening), and static muscle contractions from different muscle groups.

Kettlebells build aerobic fitness and promote weight loss. Kettlebell workouts are closer to interval training than standard weight training. The principle exercises (two- and one-arm swings and one-arm snatches) are practiced continuously and intensely, using high reps. This causes whole-body stresses that more closely resemble repeated 400-meter sprints on a track than standard weight training exercises (e.g., bench presses and squats). The average man should use a 35-pound kettlebell, while the average woman should use an 18-pound kettlebell. Increase the weight as fitness improves.

The HIIT-Kettlebell Workout

This workout is intense but extremely effective. Better yet, you can complete it in 40 minutes and get an incredible whole-body workout that will help you gain mass and improve fitness.

Sample Workout

This workout is extremely strenuous. Also, the exercises can cause injury if not done correctly. Don’t attempt it if you are out of shape or have any significant health problems or joint injuries. Purchase a kettlebell instructional video or get professional instruction before doing the kettlebell exercises. This looks like a low-volume, easy workout, but it isn’t. Work hard on every set and you will be amazed at the difference. If you prefer, you can do the HIIT and kettlebell workouts on different days.

Monday, Wednesday, Friday

HIIT training on elliptical trainer, stationary bike, or stair-climber: Choose a resistance that allows you to move your legs rapidly and do each interval as hard and as fast as you can.
Do 6 to 8 sets of 30 seconds maximum sprint exercises, resting for a full four minutes between sets. Adequate rest is essential so that each interval is performed at 100 percent.

2 sets of two-arm kettlebell swings: 40 reps
2 sets of one-arm kettlebell swings: 40 reps (10 reps right; 10 reps left; 10 reps right; 10 reps left; no rest when switching arms)
3 sets one-arm kettlebell snatch: 20 reps (10 reps right; 10 reps left) Tuesday, Thursday, Saturday, and Sunday: Rest


Burd NA, et al. Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. PLoS One, 5: e12033, 2010.
Farrar RE, et al. Oxygen cost of kettlebell swings. J Strength Cond Res, 24: 1034-6, 2010.
Hulmi JJ, et al. Molecular signaling in muscle is affected by the specificity of resistance exercise protocol. Scand J Med Sci Sports, 2010.
Jay K, et al. Kettlebell training for musculoskeletal and cardiovascular health: A randomized controlled trial. Scand J Work Environ Health, 2010.
Nader GA. Concurrent strength and endurance training: From molecules to man. Med Sci Sports Exerc, 38: 1965-70, 2006.
Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24: 2857-72, 2010.
Shepstone, TN., et al. Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. J Appl Physiol, 98: 1768-76, 2005.
Tsatsouline, P. Russian Kettlebell Challenge, Instructors Manual, Minneapolis: Tactical Strength, Inc. and Dragon Door Publications, 2008.

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Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

556494785 img 1682 2

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Instagram @marclobliner

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Panatta Super Rowing Page 1

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