This isn’t a website dedicated to the male anatomy, or its size, or how to use it. But we are about fitness, and your weight does have an effect on your perceived penis size and sexual performance.

The truth is the penis you got is the one you’re stuck with. For the sake of this article, we do not consider penis pills, pumps and other techniques for altering the size of the penis. We are strictly talking about how weight loss and exercise effect your size and, ahem, “performance.”

What Happens When You Lose Weight and Start Exercising

Let’s imagine you’re determined to lose weight and having a better body. You take up a healthy diet of natural foods only – lean meats, healthy grains, fruits, and vegetables. You start exercising too. For cardio you take up swimming or running. You start lifting weights at the gym to grow the muscle and shed the pounds.

How is it going to affect you and your little guy?

Effect on the Penis and the Fat Around It

Weight loss alone will not change your penis size. Losing weight doesn’t make it smaller or bigger. What losing weight will do is decrease the amount of fat on your body. As you lose more and more pounds, your body slims down and it starts to look different. This is true for your chest, your back, your arms, all of your body, including the pubic area.

Men have a “fat pouch” in their pelvic area around their penis. How that fat pouch looks depends on the person, but the rule of thumb is that the fatter you are, the larger the amount of fat around your penis.

So when you lose weight, you are decreasing the size of the fat around your penis. As that gets smaller, your penis looks bigger. It’s all relative. When you’re lean and mean, you have no fat around your penis so it will look its biggest.

If you do have fat around the penis, then it only appears smaller. It’s not physically smaller, it is only visibly and functionally smaller. (We say functionally smaller because the fat blocks the penis from its deepest possible penetration)

An easy comparison is trimming the pubic hair around the penis. If you trim it up, when you’re feeling frisky in Vegas or something, it just makes it seem bigger because more of the penis is exposed. It works the same way with fat. The only problem with fat is you can’t trim it off with a trip to the bathroom.

How much bigger does your penis appear when you lose weight? That’s hard to say, because every man is different. But you can expect about 1 inch in visibility for every 30-50lbs lost. This was confirmed by Dr. Mehmet Oz on an appearance of the Oprah show (I don’t watch Oprah, but there aren’t many studies available on this subject so I had to turn to TV doctors.)

Increased Energy for Sexual Performance

Let’s talk about something more important than physical appearance. Let’s talk about the “motion in the ocean.”

Here’s why you should take up a cardio and weight lifting program if you want to not only increase your penis size, but improve your ability to please the ladies as well.

The first thing people notice when they begin exercising is having more energy. Sex is an energy-intensive activity, so having more energy really helps with performance and duration.

Jogging, running, sports, swimming, and every single cardio activity out there have the same effect on the heart and lungs – increased blood flow throughout out your body. Your heart and lungs build more capacity for strenuous activity and improve their ability to deliver blood (which carries the nutrients).

If you’re out of breath after 3 minutes of sex, collapsing on your poor wife, then taking up exercise will almost immediately solve this problem. It will take months to reach your peak, but at least you’re on the right track. You’re happy, she’s happy, everybody wins.

Let’s not forget the penis is a muscle. It fills to the brim with blood when excited. When your heart is pumping more blood because of exercise, the physical size can increase. (That is, assuming you could never get fully erect because of restricted blood flow.)

Increased Testosterone Levels

Did you know that if you’re male, being 30% over your ideal body weight raises estrogen levels while causing your testosterone levels to sink?

This is the part you stop reading this article if you’re easily offended.

We’re talking about naturally produced testosterone here, the kind you get for free from your body. Not therapy or supplements of any kind.

Testosterone is what makes the man out of men. It’s the reason you scream during competition, and it’s the reason you have dirty thoughts about every women you see with nice legs and a short skirt.

Sounds chauvinist doesn’t it? Sorry, but its Mother Nature. Nothing we can do about it.

There is a social shift in this country to tame the male animal. Testosterone has gotten a bad rap. For some reason we believe it’s where violence comes from and why we fight wars. “Testosterone is bad! Men should act more like women!” say the chick magazines.

Indeed so far the research into the effect testosterone has on producing anger has been inconclusive: the stereotype of the testosterone-fuelled aggressive male has yet to be scientifically substantiated. Source.

The truth is we need testosterone. Men need it. Women desire it.

You increase testosterone from building muscle. Building muscle comes from exercising, and one of the fastest methods to gain muscle is through weight training. Exercising also promotes weight loss. Do you see how this is a win-win-win?

This part about testosterone is going to be cut short. It was getting too long, so we are going to dedicate the next article to the topic of testosterone and society’s push to quell it.

Increased Confidence

Losing weight also builds confidence. Most people gain confidence from weight loss because they just feel better about themselves. Others feel better about themselves when people compliment them on how much weight they lost.

It doesn’t matter how you slice it, getting fit is going to give you confidence. Add in the fact that since you’re a guy all you care about is your penis looking bigger, then you’re on top of the world! Talking to women and satisfying your sexual urges will be easier than you ever thought possible.

If you have no motivation to lose weight, then make it this. Taking up a diet and exercise program to lose weight will improve nearly every aspect of your life. Confidence is the trait common to all successful people in the world. What’s stopping you?

The same thing can be said for getting fit and committing to some sort of exercise. Master what you love doing, and that 6-pack stomach will follow. When people try to force themselves into fitness, whether through diet or a training program, often times they will fall short of their goals or give up completely. Why does this happen?

I attribute it to people doing something they do not like doing. They want something so bad that they are not willing to accept the fact that the means they are using to get there is not right for them. Why do people who hate cabbage try to lose weight on a cabbage diet? Why people who hate running run to try to get into shape?

A perfect example of this is me and running. I have not been to a gym for about 8 months. My gym membership expired, it was too far away with gas prices soaring, and I ended up not renewing it. I figured, “Hey, I’ll just run myself into shape.” I have a treadmill and miles of open road around my house, so why not?

Obviously that did not work. As much as I enjoyed the feeling of a successful run, which wasn’t that far anyway, I could never get into a groove to run everyday. About 2-3 times a week was the best I could do, while most of the time I never ran. I just hated it so much that I spent more time trying to convince myself to run than I did actual running. Once I got to running, I didn’t mind it too much, but good luck getting me to do it again tomorrow.

This week, I joined a new gym that was built very close to my house. I have gotten so out of shape and lazy this year, I yearned for something to get me sweating again. I yearned for the endorphin rush that happens after an hour-long workout. I couldn’t take it anymore. I just had to sign up. So I did. And it was the best thing I did all year.

The second I touched a weight in the gym, I remembered, “Oh yeah, this is what I love to do.” I’m no bodybuilder by any means, but when it comes to fitness, weightlifting is one thing I am good at and know how to do, and one thing I really love to do. I was excited and looked forward to my next day in the gym working out a different muscle group.

Imagine if you were excited and looked forward to going into work everyday. How fast would you be promoted?

Step 1: Find What You Love – Fitness Does Not Have to Suck

Face it. You’re not going to get in shape doing something you absolutely hate doing. 90% of people don’t have the willpower to stick to and master something they do not want to do, let alone something that would take 6 months to do like losing 30 pounds.

Do you love lifting weights like I do? Then get back in the gym. Do you love boxing? You better join a boxing club and find a sparring partner. Did you love riding your bike as a kid? Get a new bicycle. Love to run but feet hurt too much and you can’t run that far? Get yourself some top quality running shoes and learn the techniques that allow top runners to attain the “runner’s high.”

Be honest. You’re not bullshitting anyone but yourself. You won’t be able to “lie” yourself into fitness.

Step 2: Finding Flow

The goal is to find something you love and to dedicate yourself to it 100%. When you begin to master an activity, you find more pleasure in it. You begin to look forward to challenging yourself to beat your previous records and times. When your skills are on par for the challenge ahead, you begin to find your flow.

People fail at exercise and fitness plans because the challenges put before them are too great for their skill set. No matter what it is, if our skills are not up to par, we feel anxiety and dread – which are the worst emotions to have when trying to commit to any activity.

This whole post is inspired by this book, Finding Flow, which I recommend to anyone that can read. It doesn’t necessarily teach you how to do anything, but you will begin to understand the fundamental reasons why people love or hate what they are doing. This article simply focuses on the flow of exercise and fitness.

Step 3: Don’t Focus On The End Result of Losing Weight

Don’t get me wrong. You should set goals. But most fitness goals are along the lines of “Lose X amount pounds.” Does that goal have anything to do with what you love doing? Not exactly. While that kind of goal can work if you fall in love with the idea of losing weight, wouldn’t it be better if your goal were something like; Run a 5 minute mile or Squat 350 pounds? Attain the goals of what you love to do and a better body will follow.

But don’t always focus on the ultimate goal. Each day is a challenge that you have to focus on. When a boxer is aiming for being a champion in his weight division, he has to move up the ranks. When he is fighting those exhibition fights, is that boxer focusing on knocking out the guy he’s fighting with, or is his focusing on that championship fight months away? If his mind isn’t 100% on the fight at hand, he’s going to suckered in the face and lose.

When rock climbers summit a huge rock wall, they don’t have the option of thinking about anything else. Their mind must be 100% focused on the climb, otherwise they can fall to their deaths. Nothing else matters but the goal in front of them.

What if you want to win the Boston Marathon? You have to complete many successive goals, which would be smaller marathons or runs. You don’t focus on what your time could be in Boston. You focus on beating your time today!

Step 4: When Doing What You Love Doesn’t Work

There are only two reasons why doing what you love can become mundane and unbearable. You have either mastered the skill, or your skills are not up to par.

If you love biking but are only semi-experienced, then trying to cycle the Tour de France will be an overwhelming challenge. In that case, your skills are not ready for the challenge. Start with something smaller than you actually have a chance at accomplishing.

On the other hand, you may have mastered something you love to do and the challenge has become too easy. In this case, you have to increase the challenge. Have you been doing the same workout routing in the gym for 6 months. It’s no wonder you’ve become numb to it. With weightlifting, there are a thousand and one exercises you can come up with or read about. There are always new challenges. Tired of cycling the same 12 mile route around your neighborhood? Switch it up and create new routes with new scenery and new challenges.

Simple isn’t it?

The whole point of this is article is to get you out there and to do something you love. When your heart is in something, you want to do it. When you are forcing yourself to do something, then you half the battle is just getting started, and the rest of the time you’re not enjoying it, making it more likely that you will give up.

The Ab Wheel – $7.75

Providing the most bang for the buck out of all these items, the ab wheel will build core strength unlike anything you will every come across. Surprisingly, every gym I have ever been to does not have an ab wheel lying around. The principle is simple: a handle bar attached to a wheel. For beginners, you get on your knees and roll out slowly. If you collapse on the floor, well you got some work to do. If you can make it back to your starting position, repeat until you can repeat no more.

People with greater core strength will be able to do it from their feet. Bend over like you’re touching your toes and extend all the way out. If you can recover from the repletion back to your starting position, then you’ve got more core strength that 95% of Americans. That isn’t a true statistic, but I’ve only seen two people in my life pull off an ab wheel repetition from their feet.

Ab Ball – $21.49

The ab ball looks like a piece of exercise equipment geared towards women and yoga instructors, but don’t be fooled. When it comes to ab exercises such as crunches and weighted crunches, you’re going to get a far better range of motion than lying on the floor. You’ll stretch your abdominal to the extreme and keep your bones intact without the pain and discomfort that you’ll experience on the floor.

And it’s not just for crunches. You can use the ab ball to build core stability by sitting on it to do dumbbell shoulder presses, regular dumbbell presses, chest-flies, and so on. You can even try using the ab ball as a place to put your feet for push-ups. Or you can be a complete asshole in the office.

Pull-Up / Chin-Up Bar – $20.98

We all know that the pull-up is essential to your weight training foundation. Unfortunately I can’t do one unless it’s a reverse grip chin up. But my goal is to do a few by the time summer rolls around. I used to be able to do them, and that came after many months of trying everyday.

So rather than doing pull-ups every once in a while when you’re in the gym, you can do that at home every morning. You don’t have to exert yourself to failure every time, but you can get away with doing a few during the day. You’ll be doing pull-ups before you know it.

Push-Up bars – $29.99

I know it seems ridiculous to get a bar for push-ups. You just put your hands on the ground and go right? Or change up where you place your hands to target different muscle groups, such as the diamond push-up for a strictly triceps exercise.

But the Push-Up bars do have their advantages. Sometimes it’s very uncomfortable to place your hands in awkward positions for the more advanced push-ups. Having a grip on those bars feels a whole lot better than pressing your palms against the pavement. And they offer you a chance to do exercises that you can’t do without them. How about using just one and crossing over while you’re at the top of your push up?

Ankle Weights 10lbs – $16.79

The things you can do with ankle weights are pretty much limitless. Once you have them on, you can go about your daily business while putting resistance on the muscles in your legs that you’re not used to. They add another challenging level to running and jogging if you’re the kind of person that thinks 5 miles isn’t that far.

A gym doesn’t have to cost thousands of dollars

State of the art fitness equipment doesn’t mean you’re going to get stronger or leaner any faster than the next guy, or girl. A person who has never seen a gym can get a better body than someone who spends every day in one. When it comes to fitness, the best piece of exercise equipment you have is your heart. And everyone gets one of those for free.

Trusted “Where to Buy” Links

• Ab Wheel from BodyBuilding.com
• Ab Ball from BodyBuilding.com
• Pull-up Bar from BodyBuilding.com
• Push-up Bars from BigFitness.com
• Ankle Weights from BodyBuilding.com

First Product Spotlight – Hot-Rox Extreme by BioTest

Hot-Rox is a product I hold dear to my heart. One summer I used it and lost over 50 pounds. That was about 3 years ago and it was a good few months! Since then, I’ve slacked off and lost focus. But the truth is, it did work and it will work for anyone that takes it seriously. Read about Hot-Rox Extreme here

What is this piece about? Quite possibly the best exercise ever! If I could only do on the thing in the world, I would run (talking about working out of course. If I could only do one thing overall, I think you know what I would choose¦ Fighting, of course!) Don’t like running? I know why that is. Because when someone says run, almost 100% of people will automatically see those long tiring jogs around the track. Although long jogs are tremendous for aerobic capacity, I am here to introduce you to a world of running that you never thought was possible.

I will list every running method one can implore, why it is good, and why you should do it. This is probably going to be my favorite article, since nothing beats running in my world.

Long Jogs

There really is no such thing as a “jog.” Even when you’re jogging, you should be working at high capacity. It is not a leisurely stroll, it is a run. Long jogs will improve aerobic power, endurance, and stamina. Your max V02 (oxygen intake) will increase and you will be able to recover to normal heart rate during intense exercise much quicker. Long jogs should be anywhere from 3-10 miles. Anything less than that is really just a warm-up. When starting out with running, start by jogging 1 mile for 2 weeks, then 2 miles for 2 weeks, then 3, and so on and so forth until you have a strong foundation. Best place to jog is on a track. Best things to wear are quality running shoes, sweat pants, and a sweat shirt, no matter the weather buddy!

Long Jog Sample

• 3 Mile Run
• 7 Mile Run
• 10 Mile Run

Interval Running

Interval running is conditioning king. Interval running is running as fast as you can for a distance of 800 meters, 600 meters, and 400 meters. Try to keep a solid pace for each run. 800 meters should be done in 3 minutes or less, 600 in 2 minutes or less, and 400, one minute or less. Here is where it gets good. You run your interval, and then you walk 200 meters, and then run it again. Ah Yes, what a good time! One of the best exercises to improve anaerobic (lack of oxygen) endurance and power. Though you will be huffing and puffing after interval running, they are still anaerobic by nature. I like to run 3×800 meter intervals, 5×600 meter intervals, and 7×400 meter intervals. Best place to run intervals are on a track, obviously. If you have no access to a track, grab a stopwatch and run nonstop for either 3, 2, or 1 minute. Interval running is possibly the most important aspect of a conditioning program. They take intensity to a new level.

Interval Running Sample
• 5 intervals of 800 meters with 1 minute rest
• 6 intervals of 600 meters with 1 minute rest
• 8 intervals of 400 meters with 1 minute rest

Sprint Running

Good ol’ sprinting! Another anaerobic powerhouse! Sprints build remarkable explosive speed and anaerobic power and endurance. Sprints will blast you into incredible endurance levels, and even add power to the upper body due to the intense upper body movement during the duration of the sprint. Sprints absolutely BURN body fat away. Sprints are generally 50 meters, 100 meters, and 200 meters. The longer the spring, the more anaerobic power you will attain. However, it is important to sprint all distances, 50, 100, and 200 meters. Both aerobic and anaerobic systems will get extremely stimulated during sprinting. Don’t ever sprint more than one day in a row because they are extremely taxing to the body.

Basically, to perform a sprint choose your distance, then explode from the starting line and run as fast as humanly possible to the finish line. Walk back to the start to rest, and you’re off again! Running about 8 to 12 sprints is a good idea. I would say 4 50 meter sprints, 4 100 meter sprints, and 4 200 meter sprints for elite athletes.

Sprint Running Sample
• Sprint 100 meters
• Jog back to starting point
• Sprint 100 meters
• Jog back to starting point
• Repeat cycle 10-15 times

Hill Sprints

Another excellent way to train the anaerobic system. You will not only increase anaerobic power, but also increase explosive power, endurance, and immense lower body strength. Hill sprinting will strength the hips, the groin, and the hamstrings and quads. By sometimes doing hill sprints instead of regular sprints, you are using different muscle groups and constantly promoting ever increasing enhancement of your body. Wearing a weighted vest while doing hill sprints will turn you into an anaerobic machine!

Hill Sprints Sample
• Sprint up a hill of your choice
• Jog back down slowly and steadily
• Repeat 10 to 15 times

Tabata Running

Tabata running is very similar to sprinting. To perform Tabata running, you run for 20 seconds, walk for 10 seconds, and repeat. This will blast your aerobic and anaerobic systems to new levels and is a great running method to incorporate to “shock” the body. You can make your own program with Tabata running. Just keep running til you keel over and fall to the ground.

Backwards Running

Running backwards is an excellent way to improve coordination and the backside of your legs. Running backwards can be incorporated with long jogs, interval running, sprints, and Tabata. Great way to change it up.

Sideways Running

Same as backwards, except you do everything sideways. Very, very good for the hip adductor and abductors.

Where do I run? What is the best place to run?

Grass – The grass is a great place to run because it is easy on the knees and on the ankles, and it provides extra resistance to the runner.

Track – The track is easy on the feet and is obviously easy in measuring distance. A local college or high school will usually have a public track for you to use.

Concrete – not so great for the joints and tendons, but it is the most convenient place we can run.

Treadmill – Boring, but acceptable, I suppose. Treadmills generally don’t provide enough intensity for running. You can’t really sprint effectively or do Tabata on a treadmill. Go outside instead.

Sand – If you live at the beach, you’re lucky! The sand is the best place to run sprints and intervals. The sand provides great resistance to the quads and the calves, causing explosive power to quickly ensue. It is not recommended running long jogs on the sand.

Snow – Think of snow as really thin sand. Snow strengthens balance as you try not to fall, and it provides an excellent cushion for the knees and ankles. The deeper the better! Just be careful on what surface the snow is on. Snow on grass would be the safest.

Equipment Needed for Running:

• Quality Running Shoes (Yes, they have actual running shoe stores)
• Running Pants (sweats, windbreakers)
• Running Top (sweatshirt, windbreakers)
• Scarf, gloves, and thermal underwear for winter running

That about sums up running in its entirety. God, I love saying this:

GO OUT AND RUN!!

Ever get bored of the same old workout? Tired of the same old monotonous workout that you do religiously day in and day out, until you get so tired of the boredom you just don’t want to workout anymore, period. Enter jump rope training. If you get bored of training with the magical leather or plastic rope, then you really got no business in the fitness world. Seriously. The jump rope is one of the greatest inventions to ever hit humanity. It is excellent for conditioning the anaerobic and aerobic energy systems, gaining rotator cuff and shoulder strength, conditioning, powerful lower body, and so on and so forth.

There are many ways to train with the rope, but most people I know only know of one way: swirl the rope and jump. Of course most people don’t jump rope because all they do is twirl and jump. Not only is that tiring, it gets boring and then you just don’t want to do it because you feel the boredom is not worth the benefit. BIG MISTAKE!! Get yourself a rope, and read this article and you will be in better shape than anyone not jump roping.

As I said, the jump rope is a remarkable conditioning tool. There are many different ways and angles to skip rope, and I’m going to list them for you guys to have a bangin’ workout. Jump roping can be done for longer minute times, or you can break it up into rounds. When jumping for say like 30 minutes, you pace yourself for the 30 minute workout. When doing rounds of 3 or 4 minutes, you up the intensity so you’re working at max heart rate, or close to it, throughout the round.

The Techniques

Alternate leg jumps:

Jump under the rope with one leg at a time. First you jump with your left foot, then the next revolution you jump with your right foot. Always keep only one foot on the ground.

Double leg jumps:

Same as alternate leg jumps, except you jump with both feet simultaneously. This is good for balance and foot speed.

High Knees:

Jump rope one leg at a time raising your knees as high as possible with each revolution of the rope. Go as fast as you can. If you really want a painful workout add some wrist weights to your jumping session. You’ll find ropes with weighted handles. Don’t buy those because the weight distribution is different and wearing wrist weights will transfer the effects of the jump rope to the right places with minimal strain as opposed to weighted handles.

Double leg high knees:

Same premise as the high knee jumps, except you SHOOT off the ground with both feet leaving the ground at once, bringing your knees to your chest. This is one is a real killer!

Criss Cross:

This is a tricky and advanced movement for the jump rope enthusiast. After the rope passes under your feet and is over your head, cross your elbows over each other at about the middle of your torso and jump through the rope as you would normally. The twist must be done quickly and accurately in order to make the jump. You really need to extend the elbows over each other to make the hole bigger for you to jump through.

Double Unders:

These are my favorite. Any method of jumping you choose, make sure the rope swings under your feet two times before you land on the ground. These are very difficult and requires (and builds) A LOT of explosive power in the calves and quads. When attempting these, do not jump up as high as you can; you should only jump a little bit higher than you would on a normal jump and the swing the rope with your arms as fast as you possibly you can. If you can get 3 swings under, god bless you. I am currently trying for 4 swings, but I still got a long way to go¦

Run skipping:

You gotta get outside for this one. Pretty much you just start running while jumping the rope either with regular jumps, high knees, criss cross, etc. just keep running on a straight path while jumping rope. You can also utilize this method while running backwards, which is far more challenging.

Ali Shuffle:

Jump rope just like Muhammad Ali. Get in a stationary position, and jump rope while moving side-to-side, forward and back, criss cross side to side, any angles you can incorporate which move your upper body around but keep your feet in the same general jumping vicinity. These are awesome for balance and coordination, which of course are both essential in any sport.

Any other ways that you personally know of jumping would be good to use too. Just as long as you have a set time scheme, you’re good to go. I don’t think jumping rope for reps makes much sense. It is a far better exercising tool when used for time.

Here are a few sample jump rope routines I use:

Routine 1
• Jump rope non stop for 30-60 minutes

Routine 2
• High knee jumps for 30 seconds (very high intensity)
• Regular double foot jumping for 30 seconds (moderate intensity)
• Repeat for 4 minutes, rest for 1 minute, and then go again.

Routine 3
• High knee jumps for 30 seconds (very high intensity)
• Criss cross jumps for 30 seconds (focus on speed of movement)
• Repeat for 4 minutes, rest for 1 minute, and then go again.

Routine 4
• Alternate leg jumps for 30 seconds (very high intensity and very high speed)
• Double unders for 15 seconds (very very high intensity)
• Double leg high knee jumps for 15 seconds (very high intensity)
• Repeat for 3 minutes, rest for 1 minute, and then go again.

Routine 5
• Run skipping for 30-45 minutes

Routine 6
• Ali Shuffle jumping for 30-45 minutes

These of course are just samples of some routines that I use. I change my workout routines pretty much daily so these aren’t set in stone, but as you can see, you can easily make a jump rope workout that fits for you very easily just by using these jumping methods. Muscle-heads think jump roping is for girls; that’s because they can’t jump for more than 20 times.

Start skipping rope, and your body will be greatly appreciative of your efforts, trust me. It is important to get a good quality plastic, or leather, speed rope, which runs about a whopping 3 dollars or so. I don’t like leather ropes too much because they hurt like a bitch if you get hit by one of them. Don’t be lazy; start working out the real way, not just the way that you heard from some fools. Keep your mind open to what actually works. I would choose jumping rope over many of the common “incredible and amazing” workouts. Jump roping can be done daily as long as you train smart. Get up on a solid jump rope routine for 2 weeks and you will IMMEDIATELY feel and see a difference in conditioning, strength, and speed. And that’s what we are all in it for, so stop thinking, and start jumping! Peace out.

Did you know that out of the major predators in the animal kingdom, humans are the weakest? Funny, isn’t it? Why are humans the weakest of all animals? I don’t know the answer to that question, but I do know this. The animals are obviously doing something right to have that immense strength. So why don’t we train like animals do? What is it that animals do to train exactly? Well, they walk, they run, they hunt, and they kill. That’s what. What are we going to do? We’re going to perform movements that some of the pound-for-pound strongest animals do on a daily basis. Prepare yourself for the most intense workout session you will ever have in your life, my friends.

To describe animal training with a word will be senseless, because there is no word in the languages of man to describe the ferociousness, the intensity, the sheer PAIN of animal training. I will list the moves, and tell you how to do them. After that, you are on your own.

Novices should ATTEMPT to perform each animal walk for 1 minute rounds with 1 minute rest. Intermediates should do 2 minutes with 1 minute rest. Advanced athletes will do 3 minutes with 1 minute rest, and elite athletes will walk for 4 minutes, with 30 seconds rest. These ARE ABSOLUTELY NOT for the faint at heart. This is some serious hardcore shit we’re getting into here, so get ready. Here we go folks.

Alligator Walks

Chest as close to floor as possible. Elbows high. Move forward moving your left arm and left leg simultaneously, then follow with your right arm and right leg, just like an alligator walks.

Bear Crawls

Bend over like a bear and walk the same way as with the alligator walks. Left leg and left arm, right leg and right arm.

Crab Walks

This one is one of my favorites. You get down on all fours except backwards so it looks like you’re almost like a chair, stomach facing upwards, then you move left leg and left arm, and then right leg and right arm. Walk forward, backwards, and sideways. Hard to explain in words, easier with a picture.

Cricket Walks

Squat down with your arms between your legs grabbing your ankles. Start walking. Walk forward, backwards, and side-to-side.

Duck Walks

I love these because they are great for conditioning the legs for boxing. Put your hands behind your head like you’re getting arrested, squat down, and start walking like a duck.

Frog Jump

Get down with your hands on your ankles on the outsides of your legs. Jump forward staying as low to the ground as possible. Your goal is to jump as far as you can.

Inchworm

A tremendous abdominal exercise and general body strengthener. No way to describe how to do it in words. Look at the picture.

After you finish extending your body out, walk back up to the starting position with your legs only, not moving your upper body, and repeat the process by walking out again with your arms. This is a favorite of mine.

Kangaroo Hop

Assume a half squat position and jump like there’s no tomorrow. The goal is to jump as high and as far as you can. When you land, land in the half squat position and repeat.

Monkey walk

Walk around on your feet with only one hand. Alternate hands only when the walking hand gets fatigued.

Seal Crawl

Lay down on the floor on your stomach and lift your feet off the ground. Pull yourself around the floor with only your hands.

These are the best animal walks out there in my opinion. There are dozens more; just walk like any animal you think is strong. These are the ones that will condition you the best. With the exception of the seal crawl, all of these animal walks should be done on a track with the timing that was given in the opening paragraphs. Well, guys, that’s all there is to it. Be careful when starting these. And remember, once you start, you’ll never be able to stop. And also remember, don’t worry about looking like an idiot. You’ll be able to take care of any problems that assholes try to give you because you’ll be an ANIMAL!

Sources: Underground Guide to Warrior Fitness by Ross Enamait