In an atempt to make my blog better I’m looking to hear from you the reader.  I want to know what you would like to see more of on this little blog of mine.

I am making it my goal to create a website full of quality content which will help to educate and entertain people of like interests.

Please email your questions and suggestions to thebuffgeek@gmail.com

Some suggestions

geek fitness

posture

pain relief through exercise

fat loss

exercise descriptions

warming up

gaming

animals

exercise science

chemistry

biomechanics

comics

movies

workout programs

fitness news

fitness tech

body weight training

Again please email any suggestions to thebuffgeek@gmail.com

Pain due to gamers elbow can be a frustrating journey.

In short the main reason this happens is due to what we call in the rehab world “creep”.  When are wrists are cocked and loaded (smirk) in an unnatural position for long periods of time it can have some detrimental effects at the elbow joint.

The best way to avoid this is through motion.

If you work at a computer for any length of time you absolutely have to get up and move every so often.  Even if it IS just your wrists and elbows.

Set a timer if you have to.  I like to use the timer app in igoogle.

Every 30 minutes get up, do some stretches and then continue with your work.

Heres a quick vid of some exercises you can do at your desk.  It’s definitely not a complete list but it’s something to get you started.

Based on a premise I learned from Mike Rousell and Alwyn Cosgrove I decided to do a micro 4 minute workout today.

The idea is to do these small workouts in between our much larger workouts in order to take advantage of the compounding fat burning effects that take place for up to 36 hours “after” we train.

Only in my case I’m not so much trying to burn fat as I am trying to put on some lean muscle.

So what’s my rationale?

Well I’m not at risk of over training because the workouts are small and consist mainly of higher rep exercises.  So no muscle damage occurs.

I feel they’ll be beneficial because I will be pumping blood and nutrients to the muscles I trained hard the previous day.

Not to mention it won’t hurt to stimulate my metabolism a little.  Especially because when I train to put on muscle I consume more calories and I’d like them to be going to the proper place if you know what I mean.

If it works out well I’ll definitely report on the subject again in the near future.

Until then, you can check out some of Mike and Alwyns stuff at Warp Speed Fat Loss

Or if you’re interested in creating your own micro workouts check out the Body Bot

Recently I wrote an article for lifehack about activities you can do to replace regular exercise.

It seems as though I have missed one.  Parkour.

Check this out.  It doesn’t get much better than this.

Body Weight Movements

Plyometrics

Mobility

Danger

Fun

and bad ass ninja like skills.

I think I found myself a new hobbie.

One of my most favorite events in the Olympic games has to be Gymnastics.  Probably because it is a perfect example of mastering the human body and what it can do.

When it comes to Men’s Rings Yibing Chen and Wei Yang are the two best in the world right now.

If you watched the Rings finals you may have noticed that every single competetor was, for lack of a better adjective, “jacked”.

How do they get these completely developed physiques?

They don’t do biceps curls or triceps push downs.

They do not have a “shoulders” day.

In fact, when it comes to their training, the asthetics of their physique is the last thing they are concerned with.  They train completely to be the best at what they do.  When you train to be the best at something you can not afford to waste time.  You can not afford to waste energy.  Everything useless gets tossed and only the truly important and effective techniques are used.

It’s something to think about next time you take to the gym.  Could you be doing something more effective with your time and energy.

Anyway, if you’re interested in doing some bad ass ring training go here.

BBC news revealed a shocking discovery earlier this week.  A group of crazy "scientists" have now discovered that exercise may in fact be good for the elderly.

Running can slow down aging

 "The work tracked 500 runners for more than 20 years, comparing them to similar groups of non-runners.  All were in their 50s at the start of the study.  Nineteen years into the study, 34% of the non-runners had died compared to only 15% of the runners".

Truly amazing.  Next thing you know they’ll be trying to tell us that exercise can improve sports ability or lower your cholesterol.

Knee pain.  It sucks and no one should have to deal with it.  When it comes to knee pain I’m a firm believer in exhausting all of your options before submitting to the dreaded knife.  

Surgery is expensive.

Rehab is long, painful, and extremely unrewarding in its early stages.

That being said, I’m no doctor.  You should listen to yours and always consult her/him before engaging in any type of exercise program.

Knee pain, for the most part, is a symptom that tells us that there is some sort of dysfunction above or below the joint and not necessarily within.  Today I’ll explain to you a few "lo-tech" steps you can take to start appropriately dealing with knee pain.

1. Stretching - We’ll start by stretching muscles that are most often associated with knee pain.  Hold each stretch for 30 seconds and do them several times a day to maximize their benefits.                                                            

Gentle Quad Stretch                                     Advanced Quad Stretch

Calf Stretch (back leg)

2. Mobility - If you want the knee joint to be stable that means you want the hips and ankles to be mobile.  Any limited range of motion in the hips or ankles has to be made up at the knee.  This leads to problems.  As you can see on yourself, the hips and ankles were designed to move in many directions.  The knees, not so much .  Repeat each movement 10 - 15 times.

Hip Mobility (hurdle step over a bench)

Ankle Mobility (with the toes elevated gently push the knees over the toes)

3. Activating - The tissues above and below the knee joint can typically become dysfucntional when a few specific muscles are not doing their job.  The glutes mainly.  In this case you want to try and wake these muscles up with a few activation exercises.  Again do about 10 - 15 reps.

Glute Bridge (be sure to squeeze your butt cheeks at the top)

One legged Dead Lift (notice I bend from the hip and do not lean forward at the spine)

Conclusion - This is nowhere near a complete list of the strategies you can use for dealing with knee pain.  These are just a few of the simple lo-tech solutions I use when dealing with clients whom suffer.  Next time I’ll break out a few toys and show some of the more "mid-tech" tricks.

Until then, post any questions below and I’ll be sure to answer them promptly. 

This is probably my favorite exercise for the upper body.  Its natural and fluid for your body to perform and it requires a ton of stability from your core.

The steeper you go the more difficult the exercise.

This body weight pulling motion is great for working the …

• Rhomboids
• Mid/Lower Traps
• Lats
• Biceps
• Forearms
• Rear Delts

You also get some stability from your …

• Erectors
•  Glutes
• External Obliques
• Rotator Cuff