Full Body Towel Workout

These last 6-weeks while gyms have been closed has really focused me to devising creative ways for people to workout. Lately I’ve been incorporating exercises to target every muscle group using only a large towel. These movements worked so good I make a compilation to share with you all. The longer the towel the better and just wrap it around a fixed pole or tree.

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There are two ways do to this Towel Workout. One way would be to hit the entire body in circuit fashion. Pick one movement for each body part and hit them all back-to-back without rest for 12-15 reps each. Do 3-5 rounds for a full body blaster. Another way would be to do straight sets of each movement 3-5 sets to failure and keep rest periods fairly short.

Chest: Uni-lateral Towel Press
Triceps: Towel Extension
Back: Towel Row, Towel Pull Up
Biceps: Towel Curl
Leg: Assisted Towel Pistol Squat, Towel Sumo Jump Squats
Shoulders: Towel W Raise (rear Delts), High Row, Towel Lateral Raises

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks
WittigWorks.com

Swing Set Workout

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I’m excited to share my best home workout tips and ‘Swing Set Workout’ with the international readers of Iron Man Magazine. I’ve always been a fan of TRX, but with gyms closed I had to get creative. Read the full article HERE.

See the moves in action at the video below:

-Wittig, ISSA CPT
Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: Wittig Works (782K+)
WittigWorks.com for my best home workouts

Train Magazine June Feature

The new June issue of Train Magazine is available now. Check out my 10-pages of sharing what I do best. Also, check out my research based article on navigating food labels. Honored to have the opportunity to represent my sponsor Kaged Muscle Supplements in 6-pages of this issue. Train Magazine can be found in stores world-wide and TrainMag.com for the digital issue.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (776K+)
WittigWorks.com for my best home programs

Banana Walnut Power Oatmeal

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I am not known as being a super great cook or recipe guy, but I have stumbled across a few dishes that have become staple in my nutrition planning. The majority of my go-to recipes are for breakfast which is one of my favorite meals and a great way to start your day. In addition to basic eggs I tend to make oatmeal variations which are good for a number of reasons including being a good source of carbs, fiber, antioxidants, vitamins, and minerals. There is also research suggesting that oats can lower cholesterol levels, improve blood sugar control, and help you lose weight. One of my favorite oatmeal recipes is for Banana Walnut Protein oatmeal. While this takes a minute to make it is worth it.

Preparation and cooking time: 25 minutes

Ingredients:
1/2 Cup Oats
1 Banana mashed with a fork
1/2 Cup low-fat milk or almond milk
1 egg white
1 scoop vanilla whey protein*
2 TBSP of plain non-fat Greek yogurt
2 TBSP crushed walnuts
1 TBSP sweetener
1 tsp Cinnamon
*I personally use Kaged Muscle Vanilla whey isolate.

1. Pre-heat oven to 350 degrees,
2. Spray non-fat cooking oil into an oven safe bowl or iron skillet. 3. Add and mix all ingredients.
4. Cover with aluminum foil and put into the oven for 20 minutes. 5. Take out to stir 1-2 times during cooking time.

Approximate macros: Calories: 500
Carbs: 56g
Protein: 39g
Fats: 6g

Check out my favorite Chocolate Peanut Butter Protein Oatmeal HERE!
Get 15% off KagedMuscle.com whey isolate in a variety of flavors and other high quality supplements with code “Michael15”.

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My Quarantine Cut

Despite this pandemic I started my 2020 contest preparation cut three weeks ago. Right now I have a few shows in later July in my sights, but of course I’ll have to play it by ear depending on how the country is doing. Physically and mentally I will be ready. I wanted to give you all some insight into what my cutting protocol has been these first three weeks. My workouts are always transparent and go up in there entirety daily on my Instagram.com/WittigWorks. The training is always intense so the main elements that change when cutting revolve around cardio and nutrition.

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Current Cardio Schedule:
Monday: Steady State rowing 15 minutes
Tuesday: HIIT Battle Ropes 5 minutes (30 secs hard/30 secs rest)
Wednesday: Steady State incline treadmill 15 minutes
Thursday: HIIT Assault Bike (20 secs hard/40 secs mild)
Friday: Steady State rowing 15 minutes
Saturday: HIIT body weight (burpees, mountain climbers, high knees, etc) 5 minutes (30 secs hard/30 secs rest).
Sunday: Off day. Might go for an easy walk outside with the family.

*These shorter cardio sessions work because I deliberately stopped doing all cardio about 6 weeks before my cut.

Nutrition: 
As always when cutting I do a gentle carb cycle. Fasting and other methods are too extreme for me personally. My goal is to retain as much muscle as possible and not suffer needlessly.

Current Carb Cycle:
Monday: Medium
Tuesday: Medium
Wednesday: Medium
Thursday: Medium
Friday: High
Saturday: Medium
Sunday: Low off day

Typical Medium Carb Day:
Breakfast: Chocolate peanut better oatmeal made with KM whey isolate, 2 whole eggs, 4 whites, Kaged Muscle Hydracharge with glutamine, creatine (KM Creaclear), probiotics, multi-vitamin, fish oil, extra vitamin C & D, KM Ferodrox testosterone support.

Pre-Workout: Kaged Muscle Pre-Kaged 30 minutes before workout.

Intra-Workout: 1 scoop KM whey isolate with 20 grams of dextrose during first 10 minutes of workout, then KM In-Kaged 10-15 minutes into workout until the final set.

Post-Workout: Kaged Muscle Re-Kaged.

Lunch: 8oz of lean protein, 1 cup rice, cup of raw veggies and berries.

Dinner: 8oz of lean protein, 50g of any carbs, KM Hydrachrage, extra vitamin C & D, Fish Oil, and green tea.

Before bed: 1 scoop of Kaged Muscle Kasein protein.

*Get 15% off everything KagedMuscle.com with my code “Michael15”. Third-party tested. No artificial colors or flavors. Fermented and patented ingredients. Wittig approved! 

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Iron Man Magazine: At Home Workouts

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I am happy to contribute some of my best home workouts to Iron Man Magazine in this latest feature:

Intensity does not reside in a location, but from within. This is something to remember the next time you are unable to make that drive to the gym or if you are traveling. While it may be ideal to have all the fancy gym equipment it’s not the only way to push your limits. It is possible to achieve maximum intensity with very minimal equipment even for the most advanced lifter. All that is needed is a set of resistance bands, your body, and a little creativity. These workouts can be done at home to transform your body or as a supplement to your gym work. Read the full article and workouts HERE.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: @WittigWorks
WittigWorks.com

“Extreme Load Training” Internationally Published

It’s always a blessing and an honor to have my articles and photos published by international magazines like Train Magazine. I get to write about my passion and share what I know to help others all across the world. The new April issue of Train released yesterday with Daniel Craig on the cover. I have a total of 10 pages in this issue including my “Extreme Load Training” method of training and a research based article on strengthening your immune system which is important with all this Corona craziness going on. Pick up Train Magazine wherever magazines or sold or pick it up digitally on Trainmag.com. Post a photo of my articles and tag me (@WittigWorks and @Trainmag) for a shoutout. Thank you all so much for your amazing support. I hope I have helped or inspired you in some way.

Get the full 8-week “Extreme Load Training” trainer HERE.

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-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks (709K+)
WittigWorks.com for my best programs

Thinking About Competing?

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Check out my latest article on IronManMagazine.com. If you are interested in competing I a fitness competition I share how to get started and the whole process:

Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself on that stage? The music is playing, the warm lights are shining down on your tanned body, and the audience applauds when you hit that pose just right. Thousands of men and women at all levels of fitness do compete each year to challenge themselves and motivate others. There is something about having a definitive date and knowing that you will be on stage showing off what you got in front of experienced judges that enables one to push their physical limits. Competing is not for everyone. It requires extreme discipline, high work ethic, consistency, and pain tolerance. Now, I’m not try to scare you off, but it’s not easy. Hats off to anyone who does step on that stage. It’s quite the accomplishment. This is a guide for those who are thinking about competing, but have no idea where to start.

 

Don’t Wait Forever: Yes, to be in a fitness competition you have to be fit. But the term ‘fit’ is relative. Nobody who competes is never perfect. Don’t hold off competing until you feel you have the perfect physique because you never will. Our bodies will always be a work in progress. If you are far from being in shape it might take a year or two to get stage ready, but go for it. Don’t be a talker be a doer.

(Read the rest of this article HERE)

My recent skin cancer scare

I want to share all the details of what has been going on in hopes of helping to save someones life. I had a mole that developed in the 2017-2018 time period that concerned me. Twice last year I went to the doctor to specifically address this mole on my left pec. Both times the doctor said not to worry about it. Three weeks ago I visited a different doctor and told him I wanted the mole removed and biopsied. A week later I received a call saying it came back ‘invasive melanoma’, the worst kind of skin cancer. Luckily we caught it early and it was shallow and relatively small. Just two days ago on Friday I went under the knife for a ‘wide-incision’ to make sure it was all cut out and then sutured up. The incision was 2.5 inches and will be apart of my life story moving forward. I have to be very careful with my chest the next 4-weeks so the sutures heal correctly. I have to have my skin checked every 3 months for a year, then every 6 months, then every year for the rest of my life. Tomorrow, Monday, I am having the doctor check all my kids just to be careful. There are a few things I really want to drive home to you all of my friends:

  • Sun tanning beds increase chances of melanoma 30%. So don’t do it. I will only be using tanning lotions moving forward and sun protection lotion when in the sun.
  • Melanoma is not directly associated with just sun exposure. It could be somewhat genetic and reasons the medical community are still trying to pin point.
  • Melanoma can present in babies, children, and adults. Women typically get them on their legs and men on their back, but mine presented on my chest.
  • If you have any moles you are concerned about get checked immediately. Get a second opinion if needed. If the doctor says don’t worry about it, but you are still concerned just tell them to take it off. Doing this might have saved my life.

My goal the next month is to be careful and train in a safe way that helps retain the muscle I’ve built the last 1.5 years. I still have hopes of competing in a natural pro show this later June. If things don’t heal properly or if I feel I am just not ready because of this surgery I’ll just wait until later 2020. Thank you all so much for the encouragement and prayers during this period. Love you all.

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(The mole is there on my left chest near the nipple)

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