Mix it up with this High Rep Upper-body Workout!

Posted on May 4, 2012 by Greg

Upperbody workout routine

Those who have been following kinobody for a long time know that I am a strong proponent of low rep strength training. Heavy weights and low reps build hard, dense muscle without excessive size. In addition the strength gains from heavy, low rep training are huge. By training with low reps you can build incredible relative strength which is one of the key components to the Kinobody physique.

My low rep strength training strategy is outlined here -> Workout Routine for Strength and Density

With that being said I do like to incorporate higher rep training into my routine every few months. You see lifting near maximal loads overtime can cause joint aggravation, plateau’s and even boredom. It is at this point that you need to mix it up with some high rep, pump workouts. Once you make the shift to higher rep training you will notice your muscles look fuller and more vascular. As well the quick increase in muscle size from high rep training will cause the shrink wrap effect where your skin gets super tight around your muscles.

shrink wrap effect

Advantages of High Rep Training 

Quick Increases in Muscle Size: Continue reading →

Posted in Gain Muscle, General, Workout Routines | 15 Comments

Kinobody Workout for Women

Posted on March 28, 2012 by Greg

Authors Note:

Kinobody has grown at an exponential rate ever since it’s birth in the beginning of 2011. When I originally started kinobody it was completely geared towards men. In the past few months I have had many new female readers. I am very excited to finally address a workout approach for the fairer of my followers. Let’s get started :D 

The Ideal Female Physique:

Slim, Fit & Sexy

As a heterosexual male with impeccable taste I have a very clear idea of what a super attractive feminine body looks like. If I had to summarize the perfect feminine body in three words it would be; slim, fit and sexy! Flat and lightly defined stomach, toned arms, slim legs and of course a great butt. Great examples of women who perfectly fit this description are Zoe Saldana (on the slim side), Annalynne Mccord, Olivia Wilde, Beyonce Knowles (on the curvacious side) and of course Jessica Alba. Continue reading →

Posted in General | 17 Comments

Bulking Up Hollywood Style

Posted on March 23, 2012 by Greg

This is an article I wrote for Jay’s Blog, Kinowear

Posted in General | 19 Comments

Front Lever Tutorial & Progressions

Posted on March 11, 2012 by Greg

Front Lever Progressions

Ever wonder why gymnasts have such incredible abs? Probably because they do movements like Hanging Leg Raises, L sits and of course Front Levers.

The front lever is the absolute pinnacle of core strength! By building up to the front lever you will acquire an incredibly strong and muscular midsection. In addition you will gain amazing lat strength that will enhance your current shoulder to waist ratio.

I was first introduced to this exercise when I was vacationing in Los Angeles. I made a trip down to Santa Monica Beach one day and started working out with a bunch of extremely fit guys. Continue reading →

Posted in bodyweight exercise, Core Training, General | 16 Comments

Getting Lean, Strong & Muscular with Bodyweight Training

Posted on February 25, 2012 by Greg

Gymnast Workout

What if I were to tell you that you could build an incredibly lean, strong and chiseled physique with only your body as a tool. Think about that for a second. There would be no need for an expensive gym membership and no need for bulky home gym equipment. Imagine the possibilities, imagine the freedom.

You’re travelling, you’re stuck at the office, the gym is closed, you don’t have time to commute….. All the typical excuses just don’t apply anymore. You could do a month long trip and you wouldn’t have to worry about losing strength or muscle. You are the gym and you can always get a workout in. This is just one of the many benefits of bodyweight training and trust me when I tell you there are many more.

Getting Leaner is Easier with Bodyweight Training

To become proficient at bodyweight training you need to be very lean! The less fat you have on your body the more proficient you will be. I have always found that bodyweight training makes it quite easier to lean down. This is because dieting and bodyweight training complement each other. Getting leaner and losing fat improves your bodyweight training performance. On the other hand dropping weight tends to decrease weight training performance. It can be frustrating to see your weights go down as you get leaner and subconciously you may blow your diet to try and maintain your lifts. Whereas with a bodyweight training routine you know damn well if you keep the cals low you will have an easier time moving your bodyweight through space. Even a 3 or 4 lbs drop in weight tends to improve bodyweight performance noticeably.

More Muscle Recruitment  Continue reading →

Posted in bodyweight exercise, General | Tagged , , , | 56 Comments

My Kick Ass Cardio and Abs Workout

Posted on February 8, 2012 by Greg
Cardio and Abs Workout

Cam Gigandet in Never Back Down

If you are anything like me then a typical cardio workout will boar you to absolute tears and make you question your life. When it comes to gym cardio I just feel like a hamster on a wheel wasting the precious day away. You see I would much rather play a recreational game of basketball, football or even ping pong for that matter. Anything with a little purpose and competitiveness. Unfortunately my three brothers aren’t always down for a little game of pigskin and that’s when I have to drag my ass to the gym, park or sometimes your gf’s bedroom :D

Making Cardio Awesome 

I like to break up my cardio workout into 3 periods, kind of life a game of hockey. By segmenting your cardio workout into 3 separate periods all of the sudden it becomes much more do able. Each period lasts 15 minutes and is followed up with a few abs exercises.

Period #1 – HIIT (15 minutes)

The first 15 minutes of the cardio workout is dedicated to high intensity interval training. The goal is to boost hgh and trigger the release of fat cells into your bloodstream to be burned for fuel. A side benefit of HIIT is improvements in conditioning and anaerobic endurance. In addition HIIT will promote lean, powerful and athletic looking legs. The kinobody way. If I am doing this workout at the gym I will perform the intervals on a treadmill, stationary bike or jumping rope. I’ll usually use a 1:2 or 1:3 work rest ratio.

Example on Bike Continue reading →

Posted in fat loss workouts, General | 53 Comments

The Kinobody Shredding Program is Here!!!

Posted on January 30, 2012 by Greg

Kinobody Shredding Program!

I am pleased to announce that my cutting diet and workout program is complete! This is your chance to join me in getting ripped. I will be uploading progress pics and measurements every single week to show you the effectiveness of the system. If you are eager and want to get started now then grab the program today and get ripped with me. If you would rather wait to see everyone else get very lean first then that that’s cool too. One way or another I want to help you reach your goals.

What You Get in the Kinobody Shredding Program

This is a 22 page pdf manual that will teach you how to get extremely lean with ease! This program includes a weekly diet and workout program to follow in order to get ripped. I have also included a maintenance program to follow once you reach your desired level of leanness. The last thing I want you to do is to get blade trinity abs and go right back to where you started. I have also included 3 Kinobody Rules to 6 pack abs at the end of the program. Follow these rules and you will be able to enjoy life to the max while staying lean year round.

Purchase the Program by Clicking the Link Below 

After purchasing the program you will receive an email with a link to download the program. Be sure to check your junk folder if the email hasn’t come in after ordering the program.

By purchasing the Kinobody Shredding Program you will automatically be placed on my exclusive email list. You will receive bonuses, add ons and updates for the Kinobody Shredded Program on a regular basis. I will also be making exclusive videos for those on the list.

 

Posted in General | 36 Comments

Intermittent Fasting for Maximum Muscle and Minimum Fat

Posted on January 25, 2012 by Greg
intermittent fasting muscle gain

Fasting is the SH#%

In the last post I talked about 10 Awesome Benefits of Intermittent Fasting. My fasting article had a hugely positive response and from the looks of it many kinobody readers have adapted daily fasting into their routines with incredible results thus far. In this article I am going to share with you how I use a special approach to intermittent fasting and nutrition to maximize muscle and minimize fat. My approach is highly influenced by Martin Berkhan of Leangains with a few tweaks of my own to improve results.

Cool Reasons to Fast – credit from Martin Berkhan of Leangains 

Here’s a quick primer on the benefits of intermittent fasting for anyone interested in improving their physique and mental state:

• Greater insulin sensitivity, which allows your body to make better use of carbohydrates

• A wide variety of potential health benefits, ranging from cardiovascular health and life extension to neuroprotective mechanisms that may protect against brain diseases such as Alzheimers.

• Mental alertness, boost in metabolism and improved energy levels due to increased levels of norepinephrine.

• Higher levels of growth hormone during the fast, which shifts fuel metabolism to fat burning and spares muscle protein.

• Appetite suppression. Contrary to what people seem to believe, fasting will not make you ravenous. It has a hunger blunting effect, which is invaluable during cutting.

The Intermittent Fasting Protocol Continue reading →

Posted in General | 81 Comments

10 AWESOME Reasons Why I Fast Every Single Day

Posted on January 12, 2012 by Greg

Spartans & Greeks Didn't Eat a Morning Breakfast Meal!

As I write this article it has been at-least four months since I’ve had a morning breakfast meal. In fact I go until 2 pm everyday before my first meal. To be honest skipping breakfast and fasting is one of the best things I’ve ever done!

In this article I am NOT going to tell you why you don’t need breakfast, why fasting won’t cause you to burn muscle and why fasting will not slow down your metabolism. If you still believe in these ridiculous myths I suggest you read this article here - http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

Instead in this article I am going to share with you some incredible benefits I have received by fasting 16-18 hours every single day (9-10pm until 2-3pm). Now Let’s get to this!

1. My Face Cleared UP! WOHOO

celebrity intermittent fasting

For the last time I am not Brad Pitt! Just a close relative.

Through my teens and into my adult years I have always suffered with acne and regular breakouts despite eating a healthy diet and washing my face regularly. Once I started pushing my first meal later into the day my skin started to gradually improve. When I would go back to breakfast my skin would breakout again. Eventually I made the connection that daily fasting is the best cure for acne. I have no idea why this works all I know is that it freaking works! If I had to take a guess I would say that giving your body an extended break from digesting food allows your body to detox itself. Digesting food constantly throughout the day puts a lot of stress on your body and that stress comes out in many ways.

2. Breathing Conditions Improved

Can't take a deep breath what to do

For the past few years I have suffered from some shortness of breath at times. At its worst my ability to enjoy life would be reduced significantly. Not being able to suck in a nice, big satisfying breath can drive you nuts and make your life somewhat miserable. Cutting out gluten, limiting dairy, injecting myself with vitamin b12 shots weekly and avoiding all fragrances and secondhand smoke improved my breathing conditions greatly.  Once I added intermittent fasting to the mix my breathing got even better and now gives me no problems to this day (except when I expose myself to second hand smoke, fragrance, gluten or too much dairy). On a side note if you are the type of person who wears excessive cologne or perfume on a regular basis and even worse – does so to the gym then I HATE YOU.

3. I Crave Healthy Foods Continue reading →

Posted in Diet Tips, General | 55 Comments

Kinobody Transformation – UK Bartender Gets Jacked!

Posted on January 6, 2012 by Greg

greg o'gallagher trainer

Checkout those 4 month before and after pictures that were sent to me from kinobody reader and enthusiast Ryan. Can you say WOW! That is one incredible transformation that Ryan underwent. I couldn’t be more proud. His shoulders, chest and arms are now well built and muscular. He has a ripped line down the middle of the chest and his abs are deep, dense and defined. To top it all off he even has the v cut abs that well you know – the girls just go crazy for.

I was lucky enough to get Ryan to do a quick interview for me on how he achieved such great success. Here it is – ENJOY

Question 1:

Tell us a little about yourself. How old are you, what do you do and why did you decide to improve your physique?

I’m Ryan, a cocktail bartender from the UK and am currently 19. I looked to improve my physique after gaining a fair bit of weight after stopping sports, being in college and generally having extremely bad eating (and drinking) habits. There’s only so much beer you can drink until it starts taking effect on your appearance! So I sought out a new diet plan, along with a workout and cardio program..and made sure I hit it hard. No messing about, I made sure I kept a strict diet, followed the workout to a tee, and threw in cardio 3-4 times a week.

Question 2:

What workout program and diet did you follow? What sort of things really worked well for you?  Continue reading →

Posted in Body Transformations, Gain Muscle, General | Tagged | 10 Comments