Happy New Year!!!
Repeat Wednesday's workout increase the weight on every exercise you were able to get all 10 reps on.
Thursday, December 31, 2009
Burn more calories walking
Why haven't you done the interval training assigned this week?
You don’t have to be a professional athlete to reap the benefits of interval training, in which you alternate bursts of fast, intense activity with periods of slower and less-intense activity, which allows your body to recover.
In fact, by doing interval walking for a mere 30 minutes every other day, you can shift your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.
And there’s a bonus: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories after you have stopped exercising! Below are seven tips to help you get the most out of your interval-training session:
- Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks instead; these will wick away moisture and keep your feet dry and blister-free.
- Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
- Be mindful of maintaining good posture while you’re walking. Tighten your abdominals and keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
- With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
- Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance. If you're not up to doing higher-intensity interval training on a given day, be sure to take a recreational walk for 15 to 20 minutes.
You don’t have to be a professional athlete to reap the benefits of interval training, in which you alternate bursts of fast, intense activity with periods of slower and less-intense activity, which allows your body to recover.
In fact, by doing interval walking for a mere 30 minutes every other day, you can shift your metabolism into high gear so that you burn more calories and fat in less time than if you were working out at a steady pace.
And there’s a bonus: With interval training, the higher the intensity of the exercise, the longer the afterburn; that is, you will continue to burn more fat and calories after you have stopped exercising! Below are seven tips to help you get the most out of your interval-training session:
- Wear shoes that will give you proper support, such as walking shoes, cross-training shoes, or running shoes. Avoid cotton socks and choose synthetic athletic socks instead; these will wick away moisture and keep your feet dry and blister-free.
- Begin each session with a short walk at a slow or moderate pace. This allows your muscles to warm up before you start doing your intervals.
- Be mindful of maintaining good posture while you’re walking. Tighten your abdominals and keep your chest lifted and your chin parallel to the ground (leading with your chin while walking can result in neck and back pain).
- With each step, strike the ground from heel to toe and feel your buttocks (glutes) contract. This strengthens your buttocks and hamstrings (the backs of your legs) as you walk.
- Wear a watch or carry a stopwatch to keep track of time so that you can complete the designated number of intervals per session. Remember that doing a little is better than nothing. Do what you can at first, and then gradually increase your periods of intensity and total distance. If you're not up to doing higher-intensity interval training on a given day, be sure to take a recreational walk for 15 to 20 minutes.
Wednesday, December 30, 2009
Protect your heart
Follow the interval training for thursdays workout
There has been a substantial increase in people having high cholesterol levels.
It has been proven in many studies that an unhealthy increase in blood cholesterol levels can lead or be associated with the development of heart disease. High cholesterol levels can also increase the risk of strokes and heart attacks.
Coronary heart disease is the leading cause of death among people living in industrialized societies such as the US. The increasing incidence of high cholesterol levels in people living in this part of the world can often be contributed to a high saturated fat diet, smoking and leading a sedentary lifestyle.
There are several dugs now available that is being used to treat unhealthy cholesterol levels in people. Most popular of these is simply known as Statins. This group of cholesterol lowering drugs come in different name drugs and is increasingly being used in order to help high risk patients drastically lower their cholesterol levels.
Statins can also increase the levels of HDL or "good" cholesterol.
Although statins and other known drugs being used to lower cholesterol levels have been proven to be very effective, there are also other ways available for people to lower their cholesterol levels without the use of such drugs. One of these is trying to lead a more active lifestyle.
Physical activity and exercise is an important part of several low cholesterol therapies that aim to reduce bad cholesterol levels. Regular exercise can also help in reducing blood pressure, excess weight as well as decrease the diabetes risk.
Following a low cholesterol diet can also help a lot in trying to decrease high cholesterol levels. Scientists have found that a low cholesterol diet can help decrease cholesterol levels by as much as 29 percent in one month.
This suggests that a combination diet can also be as effective as drugs like statins used to treat people with high cholesterol levels. It has also been established that eating low cholesterol and high fiber foods can cut individual cholesterol level by seven percent.
A recommended diet that can help people avoid developing coronary heart disease include consuming non-hydrogenated or unprocessed fats, eating a rich diet of soy protein, nuts and fiber rich foods such as oats and barley. Increased consumption of Omega-3 fats from fish and other plant sources can also have a positive effect in any low cholesterol diet as well as a healthy amount of fruits and vegetables.
There are several ways that you can do to avoid heart disease and exercise is one of them.One of the major risk factors related to heart disease is physical inactivity. Exercise is important for all the right reasons!
Exercise is good to our body, and most importantly, it is required for our heart to function effectively and efficiently. Our heart is a muscle and when a muscle is not exercised, it can become weak and flabby.
It is important for our heart to maintain its endurance, its tone and ability to circulate blood through our body. If you have a list of things you don't like and heart disease and exercise in on that list, erase exercise from the list and start a healthy life- get on your feet and do something for your heart.If you want to have a life free from the dreadful heart disease and exercise is not your thing, it's about time you need to make a drastic decision in your to make exercise your THING.
Even if you don't have those extra baggage wrapped around all over your body, you still need to exercise. If you think overweight and obese are the ones at risk to heart disease, think again, you can have it, too. Exercise is important for it activates chemical messengers in the body that stimulate all of the systems of the body. It can also make you feel better and healthier.
When you exercise you are doing something for yourself. Exercise has physical, emotional, and even spiritual components involved in it.
And all of these components are stimulated when exercise is put into in a positive way. If you are enjoying every time you exercise, you are in the right track, which means that your exercise is put in a desirable and positive wayYour motivation of losing weight should be a healthy life free from heart disease and exercise will become appealing to you. Even if there is no proof that exercise can prevent coronary artery disease, yet there is good evidence that it can affect other risk factors.
Regular exercise can normalize out heart rate and lower it as our heart becomes more effective in its ability to pump blood. Exercise also can decrease the level of circulating fats in our blood, reduce blood pressure, and help you lose weight.Exercise itself is not the answer. You will need a special type of exercise to maximize the results and make it all worth the effort.
There has been a substantial increase in people having high cholesterol levels.
It has been proven in many studies that an unhealthy increase in blood cholesterol levels can lead or be associated with the development of heart disease. High cholesterol levels can also increase the risk of strokes and heart attacks.
Coronary heart disease is the leading cause of death among people living in industrialized societies such as the US. The increasing incidence of high cholesterol levels in people living in this part of the world can often be contributed to a high saturated fat diet, smoking and leading a sedentary lifestyle.
There are several dugs now available that is being used to treat unhealthy cholesterol levels in people. Most popular of these is simply known as Statins. This group of cholesterol lowering drugs come in different name drugs and is increasingly being used in order to help high risk patients drastically lower their cholesterol levels.
Statins can also increase the levels of HDL or "good" cholesterol.
Although statins and other known drugs being used to lower cholesterol levels have been proven to be very effective, there are also other ways available for people to lower their cholesterol levels without the use of such drugs. One of these is trying to lead a more active lifestyle.
Physical activity and exercise is an important part of several low cholesterol therapies that aim to reduce bad cholesterol levels. Regular exercise can also help in reducing blood pressure, excess weight as well as decrease the diabetes risk.
Following a low cholesterol diet can also help a lot in trying to decrease high cholesterol levels. Scientists have found that a low cholesterol diet can help decrease cholesterol levels by as much as 29 percent in one month.
This suggests that a combination diet can also be as effective as drugs like statins used to treat people with high cholesterol levels. It has also been established that eating low cholesterol and high fiber foods can cut individual cholesterol level by seven percent.
A recommended diet that can help people avoid developing coronary heart disease include consuming non-hydrogenated or unprocessed fats, eating a rich diet of soy protein, nuts and fiber rich foods such as oats and barley. Increased consumption of Omega-3 fats from fish and other plant sources can also have a positive effect in any low cholesterol diet as well as a healthy amount of fruits and vegetables.
There are several ways that you can do to avoid heart disease and exercise is one of them.One of the major risk factors related to heart disease is physical inactivity. Exercise is important for all the right reasons!
Exercise is good to our body, and most importantly, it is required for our heart to function effectively and efficiently. Our heart is a muscle and when a muscle is not exercised, it can become weak and flabby.
It is important for our heart to maintain its endurance, its tone and ability to circulate blood through our body. If you have a list of things you don't like and heart disease and exercise in on that list, erase exercise from the list and start a healthy life- get on your feet and do something for your heart.If you want to have a life free from the dreadful heart disease and exercise is not your thing, it's about time you need to make a drastic decision in your to make exercise your THING.
Even if you don't have those extra baggage wrapped around all over your body, you still need to exercise. If you think overweight and obese are the ones at risk to heart disease, think again, you can have it, too. Exercise is important for it activates chemical messengers in the body that stimulate all of the systems of the body. It can also make you feel better and healthier.
When you exercise you are doing something for yourself. Exercise has physical, emotional, and even spiritual components involved in it.
And all of these components are stimulated when exercise is put into in a positive way. If you are enjoying every time you exercise, you are in the right track, which means that your exercise is put in a desirable and positive wayYour motivation of losing weight should be a healthy life free from heart disease and exercise will become appealing to you. Even if there is no proof that exercise can prevent coronary artery disease, yet there is good evidence that it can affect other risk factors.
Regular exercise can normalize out heart rate and lower it as our heart becomes more effective in its ability to pump blood. Exercise also can decrease the level of circulating fats in our blood, reduce blood pressure, and help you lose weight.Exercise itself is not the answer. You will need a special type of exercise to maximize the results and make it all worth the effort.
Tuesday, December 29, 2009
wednesday strength workout
Perform each exercise in order without rest, then repeat the entire circuit for a total of 3 times.
DB Squat 10reps
pushups as many as possible
DB lunge 12reps
DB Bentover row 10 reps
DB deadlift 8-10 reps
DB curl and press 8-10 reps
Medicine ball glute bridge 25 reps
Medicine ball crunch 25 reps
DB Squat 10reps
pushups as many as possible
DB lunge 12reps
DB Bentover row 10 reps
DB deadlift 8-10 reps
DB curl and press 8-10 reps
Medicine ball glute bridge 25 reps
Medicine ball crunch 25 reps
Something to raise your blood pressure
Dr. Lynn Silver is my new hero.
Silver, an assistant commissioner in the New York City Health Department, is spearheading an effort to regulate the salt content of foods such as pasta, sauces and such.
High sodium levels in foods is killing us. Nearly half the daily recommended allowance for sodium (2,300 milligrams) is in one Big Mac. Eat that with a Super Sized fries and watch your blood pressure go skyrocketing.
Now, I know that many will sneer at a governmental agency wanting to interfere with our God-given right to shake salt on entrees, but study after study shows that high sodium intake is bad for our hearts. And most of the sodium we get come from prepared foods, not from the shaker.
Silver, an assistant commissioner in the New York City Health Department, is spearheading an effort to regulate the salt content of foods such as pasta, sauces and such.
High sodium levels in foods is killing us. Nearly half the daily recommended allowance for sodium (2,300 milligrams) is in one Big Mac. Eat that with a Super Sized fries and watch your blood pressure go skyrocketing.
Now, I know that many will sneer at a governmental agency wanting to interfere with our God-given right to shake salt on entrees, but study after study shows that high sodium intake is bad for our hearts. And most of the sodium we get come from prepared foods, not from the shaker.
Monday, December 28, 2009
This weeks cardio workout
Do this cardio workout 4 times this week:
Minute Incline Speed
1-3 0 3
3-5 1 8
5-7 1 3
7-9 1 8
9-11 1 4
11-13 1 8
13-15 1 3
15-17 3 9
17-19 1 3
19-21 6 9
21-23 1 3
23-25 1 9
25-30 0 3
Minute Incline Speed
1-3 0 3
3-5 1 8
5-7 1 3
7-9 1 8
9-11 1 4
11-13 1 8
13-15 1 3
15-17 3 9
17-19 1 3
19-21 6 9
21-23 1 3
23-25 1 9
25-30 0 3
Fight To The Finish With Spinach!
While many children turn up their noses at this notorious vegetable, Popeye knew what he was talking about. Researchers say there's actually plenty to love about this green leafy staple. Studies show that spinach contains more than 13 flavonoid compounds. These compounds act as both disease-fighting antioxidants and cancer-fighting agents. To date experts have linked spinach to: battling prostate cancer, strengthening bones, preventing heart disease, protecting the brain and improving eyesight.
In addition it's full of fiber and low in calories making it a great choice while trying to Burn More FAT!
In addition it's full of fiber and low in calories making it a great choice while trying to Burn More FAT!
Sunday, December 27, 2009
Q & A
Should I create a routine and stick to it?
This is perhaps one of the other main misconceptions about how the body works, and how exercise will effect it. Your body is a very sensitive piece of equipment and will adapt to any situation which it finds itself in. If you are in a hot atmosphere you will perspire to reduce your body’s temperature, although in a cold environment you will shiver, which creates friction which creates the heat your body needs.It is therefore essential that you vary your exercise routine, because your body will soon become accustomed to what you are doing, and come to expect it. This will reduce the benefits of exercise because you will build up a resistance. Vary your exercise routines on a regular basis, in order to get the best results.
What is the relationship between fat and muscle?
In simple terms muscle is much stronger than fat, and therefore any weight lifting exercises which you carry out will result in fat burn, before muscle burn. This effectively allows you to build your muscle tone, while reducing your fat content.
Do spicy foods help to burn more fat?
For those of us who enjoy a mild or hot curry, it will come as no surprise to learn that spicy foods can have a positive impact upon your fat burn rate. The fact is that spicy food is more liable to make you hotter, thereby increasing your heart rate and increasing your fat burn. That is not to say that you should base your whole diet upon spicy foods - you need to have a balanced diet which gives your body all of the nutrients that it requires.
This is perhaps one of the other main misconceptions about how the body works, and how exercise will effect it. Your body is a very sensitive piece of equipment and will adapt to any situation which it finds itself in. If you are in a hot atmosphere you will perspire to reduce your body’s temperature, although in a cold environment you will shiver, which creates friction which creates the heat your body needs.It is therefore essential that you vary your exercise routine, because your body will soon become accustomed to what you are doing, and come to expect it. This will reduce the benefits of exercise because you will build up a resistance. Vary your exercise routines on a regular basis, in order to get the best results.
What is the relationship between fat and muscle?
In simple terms muscle is much stronger than fat, and therefore any weight lifting exercises which you carry out will result in fat burn, before muscle burn. This effectively allows you to build your muscle tone, while reducing your fat content.
Do spicy foods help to burn more fat?
For those of us who enjoy a mild or hot curry, it will come as no surprise to learn that spicy foods can have a positive impact upon your fat burn rate. The fact is that spicy food is more liable to make you hotter, thereby increasing your heart rate and increasing your fat burn. That is not to say that you should base your whole diet upon spicy foods - you need to have a balanced diet which gives your body all of the nutrients that it requires.
daily activity
How did everyone do last week?
It was christmas and I didn't post any new workouts. How many excuses did you make? I just gave you two. This journey has been a challenge. In life not everything will have gone as planed. Did you adapt, or revert back to your old habbits?
The drills and workouts I give you are only a mechanism to start you thinking abou how you can incorporate Burn More FAT! into your everyday life. This week you'll look for on single but memorable opportunity to exercise any or all of out four C's: Commitment, Confidence, Courage, and Conscience. Here are some suggestions:
Exercise your commitment muscles by working one extra cardio activity into this weeks schedule. How about 30 minutes of hill sprints or if you prefer treadmill work ask me about the Kilimanjaro or Savage mountain sprint training.
Exercise your confidence muscles by tackling a long-neglected task. All of us have some things that we wanted to get to, that we see every day and know need doing, but always put off. This is the time to put that newfound attitude to work.
Exercise your courage muscles by daring to surpass your previous efforts in the gym.. Punish yourself this week. Conquer this weeks workouts by attaining an unprecedented level of ferocious intensity.
Exercise your conscience muscles by playing the "random acts of kindness" game. Spend 1 day this week commiting random acts of kindness for those around you. You have 1 hour from leaving your house that day to commit your first one. It could be offering help to someone who needs it. It could be buying a surprise gift for someone who deserves it. It could be simply letting the other guy go first at the checkout or in traffic.
Monday's workout:
Jump lunges 3x12
Free Motion High row 3x12
Leg press 3x12
Dumbell Row 3x12
DB bench 3x12
Lying tri ext 3x12
DB Military 3x12
Deadlifts 3x12
DB curls 3x12
Leg raises 3x failure
It was christmas and I didn't post any new workouts. How many excuses did you make? I just gave you two. This journey has been a challenge. In life not everything will have gone as planed. Did you adapt, or revert back to your old habbits?
The drills and workouts I give you are only a mechanism to start you thinking abou how you can incorporate Burn More FAT! into your everyday life. This week you'll look for on single but memorable opportunity to exercise any or all of out four C's: Commitment, Confidence, Courage, and Conscience. Here are some suggestions:
Exercise your commitment muscles by working one extra cardio activity into this weeks schedule. How about 30 minutes of hill sprints or if you prefer treadmill work ask me about the Kilimanjaro or Savage mountain sprint training.
Exercise your confidence muscles by tackling a long-neglected task. All of us have some things that we wanted to get to, that we see every day and know need doing, but always put off. This is the time to put that newfound attitude to work.
Exercise your courage muscles by daring to surpass your previous efforts in the gym.. Punish yourself this week. Conquer this weeks workouts by attaining an unprecedented level of ferocious intensity.
Exercise your conscience muscles by playing the "random acts of kindness" game. Spend 1 day this week commiting random acts of kindness for those around you. You have 1 hour from leaving your house that day to commit your first one. It could be offering help to someone who needs it. It could be buying a surprise gift for someone who deserves it. It could be simply letting the other guy go first at the checkout or in traffic.
Monday's workout:
Jump lunges 3x12
Free Motion High row 3x12
Leg press 3x12
Dumbell Row 3x12
DB bench 3x12
Lying tri ext 3x12
DB Military 3x12
Deadlifts 3x12
DB curls 3x12
Leg raises 3x failure
Tuesday, December 15, 2009
New Years
The New Year kicks off with parties presenting irresistible desserts, delicious eggnog, and those tasty little appetizers that are so hard to refuse! With the alcohol flowing and office or family gatherings happening all around you, temptation is at an all-time high.
While it may seem far too easy to fall off the health wagon and gain weight during times of celebration, there are certain steps that can prevent this from happening. With the right knowledge and plan of action, you can avoid weight gain and keep your waistline looking slim and trim all year round.
In order to achieve permanent success, a multifaceted method for losing weight that deals with both the mind and the body is optimum.
Weight Loss Tangibles
The physical part of weight loss deals specifically with the foods you eat. Specific food strategies will help you dampen your cravings but will also allow for the occasional indulgence at your family or work festivities. By simply planning ahead in this way, you will guard yourself against the urge to overindulge.
Seek Out Your Proteins
Proteins are essential for overall health and specifically for muscle repair, hormonal balance, immune system function, and weight loss. Protein also triggers the secretion of a hormone called glucagon that opposes insulin’s action and breaks down fat. In other words, the hormones glucagon and insulin are enemies and cannot stand being together. When one is present or up–the other chooses to be down.
Not only will protein sources drag down insulin levels and promote loss of fat, but they will also help to fill you up, cut cravings, and cause you to eat less. At parties, seek out protein options such as chicken, fish, egg, or low-fat dairy products to keep you satiated.
Nibble–don’t Gorge
Why are the French so thin? One of the main reasons is their portion sizes are significantly smaller. It is not realistic to think that you will never cheat or try a small amount of your aunt’s favourite homemade holiday pie.
However, it is good practice to be aware of the amount you eat. A food trick to help you eat less is to take your time chewing. It takes a minimum of 20 minutes for the stretch receptors in your stomach to say to your brain, “Hey, I am full!” Thus, take small bites, use your utensils, chew, slow down, and enjoy.
Watch the Booze
Although the occasional alcoholic beverage will not completely throw you off track, alcohol and weight loss do not normally go hand in hand. If you must drink, for every glass of alcohol you drink, be sure to have one glass of water. In addition, try to avoid alcoholic beverages made with sugary juices or sodas.
Having an alcoholic drink before or with a meal provides approximately 200 calories or more! Fat metabolism can decrease by as much as 73 percent for several hours after having a drink.
Drink Water
Lack of water can also slow the metabolic rate. This is, in part, due to the functioning of the liver: one of the liver’s many duties is to break down and metabolize fat.
However, if the liver receives a message that the kidneys are water deprived, it picks up the kidneys’ slack and turns its concentration to water retention instead of fat burning. In other words, in addition to being taxing to the liver, being in a state of dehydration will also promote fat storage.
Eat Breakfast
Do you remember when Mom told you that eating breakfast was the most important meal of the day? Well, it turns out Mom was right. In addition to picking the correct types of food, research shows that the timing and pacing of meals is also of the utmost importance.
In fact, a study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently translated into weight gain, not weight loss. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
While it may seem far too easy to fall off the health wagon and gain weight during times of celebration, there are certain steps that can prevent this from happening. With the right knowledge and plan of action, you can avoid weight gain and keep your waistline looking slim and trim all year round.
In order to achieve permanent success, a multifaceted method for losing weight that deals with both the mind and the body is optimum.
Weight Loss Tangibles
The physical part of weight loss deals specifically with the foods you eat. Specific food strategies will help you dampen your cravings but will also allow for the occasional indulgence at your family or work festivities. By simply planning ahead in this way, you will guard yourself against the urge to overindulge.
Seek Out Your Proteins
Proteins are essential for overall health and specifically for muscle repair, hormonal balance, immune system function, and weight loss. Protein also triggers the secretion of a hormone called glucagon that opposes insulin’s action and breaks down fat. In other words, the hormones glucagon and insulin are enemies and cannot stand being together. When one is present or up–the other chooses to be down.
Not only will protein sources drag down insulin levels and promote loss of fat, but they will also help to fill you up, cut cravings, and cause you to eat less. At parties, seek out protein options such as chicken, fish, egg, or low-fat dairy products to keep you satiated.
Nibble–don’t Gorge
Why are the French so thin? One of the main reasons is their portion sizes are significantly smaller. It is not realistic to think that you will never cheat or try a small amount of your aunt’s favourite homemade holiday pie.
However, it is good practice to be aware of the amount you eat. A food trick to help you eat less is to take your time chewing. It takes a minimum of 20 minutes for the stretch receptors in your stomach to say to your brain, “Hey, I am full!” Thus, take small bites, use your utensils, chew, slow down, and enjoy.
Watch the Booze
Although the occasional alcoholic beverage will not completely throw you off track, alcohol and weight loss do not normally go hand in hand. If you must drink, for every glass of alcohol you drink, be sure to have one glass of water. In addition, try to avoid alcoholic beverages made with sugary juices or sodas.
Having an alcoholic drink before or with a meal provides approximately 200 calories or more! Fat metabolism can decrease by as much as 73 percent for several hours after having a drink.
Drink Water
Lack of water can also slow the metabolic rate. This is, in part, due to the functioning of the liver: one of the liver’s many duties is to break down and metabolize fat.
However, if the liver receives a message that the kidneys are water deprived, it picks up the kidneys’ slack and turns its concentration to water retention instead of fat burning. In other words, in addition to being taxing to the liver, being in a state of dehydration will also promote fat storage.
Eat Breakfast
Do you remember when Mom told you that eating breakfast was the most important meal of the day? Well, it turns out Mom was right. In addition to picking the correct types of food, research shows that the timing and pacing of meals is also of the utmost importance.
In fact, a study published in the American Journal of Epidemiology concluded that skipping meals and eating less frequently translated into weight gain, not weight loss. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
Monday, December 14, 2009
food
What to eat:
Looking at a great physique, it is obvious that one didn’t get that way eating burgers and fries. Stay away from dairy and fried foods, and processed foods like bleached white flour, soft drinks, pastries, and fruit juices. Instead, eat whole fruits -- like apples, grapefruits and oranges -- early in the day. Stick to grilled chicken breast or fish, eggs, whole grains like 7- or 12-grain bread, brown rice and lentils, whole-grain cereals like oatmeal, farina and cream of rice/wheat, and starches like yams and sweet potatoes. Your fats should be included in a few of your meals and should come from olive, canola or flaxseed oil, natural peanut butter, avocadoes, and fatty fish.
How many calories you need: You should strive to eat a balanced diet and stay within your body’s Basal Metabolic Rate (BMR), which is the amount of calories your body needs to perform its daily functions. At the end of the day, your progress will be determined by the energy (calories) you take in from food, minus the energy (calories) you expend through exercise. Another thing to keep in mind is that you should strive to eat every two to three hours. When you go much longer than that without consuming a meal, your body goes into starvation mode and your metabolism slows or shuts down in an attempt to burn as little energy as possible to keep you alive.
There are many formulas to calculate your BMR. A simple one for adult males is [bodyweight x 10] + [2 x bodyweight]. So the BMR for a 170-lb. male would be 1,700 + 340, or 2,040 calories per day to sustain itself. Divide this into equal meals every two to three hours, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day.
The post-workout meal:
The only exception to this rule is your post-workout meal, at which point your body is starving for protein and carbohydrates. The two carbohydrates that work best are dextrose and maltodextrin; these are both digested at a high rate and will replenish your glycogen stores. You can get them from any health food store. If that isn’t adequate for you, feel free to have something that acts more quickly, like honey or a sports drink, which will also suffice. Fruit sugars (fructose) take much longer to be absorbed by the body and should be avoided.
Looking at a great physique, it is obvious that one didn’t get that way eating burgers and fries. Stay away from dairy and fried foods, and processed foods like bleached white flour, soft drinks, pastries, and fruit juices. Instead, eat whole fruits -- like apples, grapefruits and oranges -- early in the day. Stick to grilled chicken breast or fish, eggs, whole grains like 7- or 12-grain bread, brown rice and lentils, whole-grain cereals like oatmeal, farina and cream of rice/wheat, and starches like yams and sweet potatoes. Your fats should be included in a few of your meals and should come from olive, canola or flaxseed oil, natural peanut butter, avocadoes, and fatty fish.
How many calories you need: You should strive to eat a balanced diet and stay within your body’s Basal Metabolic Rate (BMR), which is the amount of calories your body needs to perform its daily functions. At the end of the day, your progress will be determined by the energy (calories) you take in from food, minus the energy (calories) you expend through exercise. Another thing to keep in mind is that you should strive to eat every two to three hours. When you go much longer than that without consuming a meal, your body goes into starvation mode and your metabolism slows or shuts down in an attempt to burn as little energy as possible to keep you alive.
There are many formulas to calculate your BMR. A simple one for adult males is [bodyweight x 10] + [2 x bodyweight]. So the BMR for a 170-lb. male would be 1,700 + 340, or 2,040 calories per day to sustain itself. Divide this into equal meals every two to three hours, combining protein and carbohydrates in your first few meals, and then protein and vegetables in your final meals of the day.
The post-workout meal:
The only exception to this rule is your post-workout meal, at which point your body is starving for protein and carbohydrates. The two carbohydrates that work best are dextrose and maltodextrin; these are both digested at a high rate and will replenish your glycogen stores. You can get them from any health food store. If that isn’t adequate for you, feel free to have something that acts more quickly, like honey or a sports drink, which will also suffice. Fruit sugars (fructose) take much longer to be absorbed by the body and should be avoided.
this weeks workouts
Monday
Squat 5x5; 3x3; 1x1
Lunge 3x6
decline situps 3x20
20 minute interval training: take your HR to 90% then down to 60% repeat
Tuesday: 60 minute HR 75%
Wednesday:
DB Bench 5x5; 3x3; 1x1
DB incline 4x10
DB row 4x10
Shrug 4x10
20 minute interval training
Thursday 60 minute cardio HR 75%
Friday
Deadlift 5x5; 3x3; 1x1
Leg curl 4x10
Leg raise 3x15
20 minute interval training
Saturday
DB military 5x5; 3x3; 1x1
Chinups 4x10
Dips 1x100
Db curl 4x10
20 minute interval training
Sunday rest
Squat 5x5; 3x3; 1x1
Lunge 3x6
decline situps 3x20
20 minute interval training: take your HR to 90% then down to 60% repeat
Tuesday: 60 minute HR 75%
Wednesday:
DB Bench 5x5; 3x3; 1x1
DB incline 4x10
DB row 4x10
Shrug 4x10
20 minute interval training
Thursday 60 minute cardio HR 75%
Friday
Deadlift 5x5; 3x3; 1x1
Leg curl 4x10
Leg raise 3x15
20 minute interval training
Saturday
DB military 5x5; 3x3; 1x1
Chinups 4x10
Dips 1x100
Db curl 4x10
20 minute interval training
Sunday rest
Friday, December 11, 2009
weekend workouts
Saturday
30 minute cardio intervals take your hr up to 90% of its max for 1 minute
then take it down to 50% of its max for 1 minute repeat for 30 minutes
15 minutes steady cardio 75-80% MHR
Medball chest pass 2x10
Jump squats or squats if bad knees 2x10
Cable rotations 2x10
Sunday
4 sprints around the track as fast as you can
DB Bench 3x10
Cybex chest press 3x10
lying tri ext 3x10
Dips 3x10
Freemotion high row 3x10
Ez bar curls 3x10
Back extensions 3x10
DB curls 3x10
Squats 3x10
30 minute cardio intervals take your hr up to 90% of its max for 1 minute
then take it down to 50% of its max for 1 minute repeat for 30 minutes
15 minutes steady cardio 75-80% MHR
Medball chest pass 2x10
Jump squats or squats if bad knees 2x10
Cable rotations 2x10
Sunday
4 sprints around the track as fast as you can
DB Bench 3x10
Cybex chest press 3x10
lying tri ext 3x10
Dips 3x10
Freemotion high row 3x10
Ez bar curls 3x10
Back extensions 3x10
DB curls 3x10
Squats 3x10
Thursday, December 10, 2009
Tips
It seems like the debates over effective resistance training program design will never end. Throughout my career as a trainer, I have studied and implemented countless strength and hypertrophy regimens. What always intrigued me was that so many of these programs promote what appeared to be completely antagonistic training philosophies!
One guru will insist that only high-volume training is ideal for muscle growth, while another expert declares that low-volume, high-intensity training is the key. Other routines were so convoluted that you would spend more time contemplating the complex variations therein than actually training! This is called "analysis paralysis."
What became apparent, however, was that despite all of the conflicting information, the most effective programs typically share common elements and principles. Rather than focusing on the different theories, it will serve you better to look at the big picture: the fundamentals.
The intention of this blog is to present the most effective training principles in a simple and clear fashion. If you design your next program based on these basic concepts, you will get results. When it comes to training to Burn More FAT!, this is what really works:
1. Use Progressive Overload
This is the most basic and one of the most important principles. Muscles grow bigger and stronger as they adapt to stress. The more muscle tissue you have the higher you metabolism will be. Therefore, you need to progressively overload your muscles each week either by lifting moderately more weight, exerting more force, or performing more repetitions with the same weight. This is why it is so important to record your progress and write down your training goals.
2. Use Compound, Multi-Joint, Free Weight Exercises
Basic, big pushing and pulling movements such as variations of the deadlift, squat, lunge, power clean, overhead press, chest press, row and pull-ups involve more muscles, larger muscle groups, more resistance and greater Neuro-Muscular Activation (NMA) than isolation movements.
Generally, the more of your body you involve in the exercise and move through space, the greater the NMA. By this reasoning, a triceps dip would be more productive than a cable pressdown, and pull-ups are superior to pull downs, for example.
These exercises not only produce greater increases in size and strength in a shorter period of time, but they also stimulate the production of higher levels of growth hormone in your body. In addition, by training destabilized (free weights vs. machines) you are involving more of your small intrinsic muscles.
3. Use Ground-Based Exercises
This idea ties in with the above principle. When possible, choose to train in a standing or ground-based position rather than seated or lying. This alone will make the exercise much more functional, and more challenging!
Compare the seated overhead press to a standing military press; or seated rows to bent-over barbell rows. There is also typically a greater involvement of your core muscles with ground based exercises.
4. Train Your Core
Some define their "core" as only their abdominals; I look at the "core" musculature as your entire midsection, including your abs (rectus abs, tranverse abs, obliques), spinal erector muscles (quadratus lumborum, longissimus, spinalis, multifidus, iliocostalis), and glutes.
Considering this, you should incorporate exercises to target each of these main areas. I recommend starting your workout with some core isometrics, to activate these muscles in order to facilitate a stronger workout and prevent injury.
The basics are the plank, the side plank, the bridge, and the lying back extension.
Of course, if you are using the exercises I suggested above, your core muscles are being challenged during the rest of your workout as well. By using functional, free weight, ground-based, compound movements, you are involving your entire midsection to a huge extent.
I also strongly advise against using any belts, wraps or straps during your regular training, as this can decrease the involvement of the important core stabilizers.
5. Train With Balance
I have written entire articles on the topic of 'balance' - balancing rest and training; training different energy systems in balance; having balance in your life. It is an important subject, not to be overlooked. For now, let's look at the following aspects of balance:
Include Stability Training & Unilateral (Single Leg, Arm) Movements:
Incorporate some exercises that force you to balance on one leg or stabilize a weight with one arm, such as step ups, lunges, single arm press, etc.
Working with odd objects such as kettlebells or sandbags also create a greater demand on your stabilizers and place a new stress on your body, leading to new results. These types of movements will increase the strength of your weaker side and develop your proprioceptive ability.
Balance The Volume Of Training For (And The Strength Of) Agonist & Antagonist (Opposing) Muscle Groups:
This is an important principle for increasing strength, size, NMA, and preventing injuries. Basically, you want to balance the workload on both your pushing and pulling movements. The force and speed you can generate in a press or a throw is largely affected by the ability of the antagonist muscles to eccentrically stabilize the joint. If you cannot control deceleration, you can't accelerate to your full potential.
Research has also demonstrated that one can recuperate faster by performing a set for an antagonist muscle group between sets. This is known as Push-Pull Supersets, such as super-setting rows and chest presses, or pull-ups and overhead presses. It has been shown to maintain strength between sets, as well as stimulate hypertrophy.
Work On Your Muscular Imbalances:
Muscle tension and joint pain is often due to compensation for joint instability or weakness in another muscle. This is where isolation exercises come into play. You need to train your weak links in isolation before you can incorporate them into a movement pattern. Otherwise, your dominant muscles will continue to compensate, leading to further muscular imbalances.
Prime examples of common weak links are the posterior deltoids, external rotator cuff, lower trapezius, glute medius, vastus medialus, and often some core muscles.
Having said that, it is my opinion that in most cases it is a waste of time to perform an entire workout using only isolation exercises for small muscle groups (unless you are in a prehab/rehabilitation program).
For example, a one hour workout just for "arms" is completely impractical. Each workout should stimulate a majority of target muscle groups with fewer exercises. Think of training movements, not muscles.
"Functional training" (integrated exercise) will only reinforce compensatory patterns if the weak links are not first identified and eliminated." - Greg Roskopf, MA, founder of MuscleActivation Techniques
6. Incorporate Functional or Bootcamp Training
Funtional training and odd object lifting is great for improving a trainee's General Physical Preparedness and stimulating new neural muscular recruitment patterns.
Exercises such as sled dragging, farmers walk, keg pressing, thick bar lifts and sandbag carries increase the use of muscles that may not be challenged with a barbell alone. There is also a huge stimulus placed on your 'core' musculature and your smaller joint stabilizers with this type of training.
In fact, functional training ties in directly with most of the principles listed above (#2,3,4 & 5)! It involves compound, functional, ground-based movements that strengthen your core and build balance. Functional training is a fun and effective way to make your workout more productive, and is easy to incorporate into your regular training program. Give it a shot!
7. Incorporate Speed & Explosiveness Training
To maximize your strength potential you need to develop more 'powerful' muscles as well. In order to generate more power you will need to incorporate speed training into your program, in addition to pure strength training. (Remember: Power = Force × Speed).
Activities such as plyometric drills, sprint training, sled dragging, and Olympic Weightlifting type exercises are very effective. This also helps to prepare your body for the unexpected dynamic stresses that can occur in daily life. A great strength coach once said, "Life Is Ballistic. Train For It!"
8. Use A Method Of Periodization
For long term progress, you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc.
The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations.
Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. There are other variations (such as pendulum training), but I will not embark on a lengthy explanation at this point. However, I do encourage you to study periodization and adopt a method that makes sense to you.
9. Variation
Most people understand that training load should be progressively increased, but few seem to understand that the training stimulus must also be progressively and periodically varied to continually stimulate your body and nervous system to adapt.
If you keep doing the same workouts with the same exercises in the same order, with the same set and rep scheme, your body will get used to it and your progress will diminish. Therefore you must regularly change things up to stimulate your body to adapt to the new stress by growing bigger and stronger.
Incorporate different rep ranges (i.e., lower reps for max strength or speed training, moderate rep range for hypertrophy, and higher reps for endurance) and change your primary exercises at least every 3-6 weeks. A properly designed periodization program will accommodate for this.
10. Get Enough Rest
Muscles grow while at rest, not while you are training. The resistance exercise is the stimulus for growth, but your sleep, rest and nutrition facilitates the hypertrophy to take place.
In general, most active people need at least 6 to 8 hours of quality sleep each night, dependant on their diet, training intensity, daily activity level, stress, etc. Note that I emphasized "quality sleep"; more than 8 hours may in fact be necessary for adequate recovery.
As far as rest during the workout is concerned, you will need more rest between sets for heavy, maximum effort lifting (i.e., 2 to 4 minutes), and less rest between sets for lighter speed or endurance work (i.e., 60 to 90 seconds). In general, the more intense the set, the more rest is needed between sets. If you don't rest long enough your lactic acid levels can interfere with your performance on the next set.
Also, more is not better when it comes to the duration of your workout. If you can keep your resistance training session between 30 and 90 minutes, you can take advantage of a natural boost to your growth hormone levels at the end of your workout. This can greatly enhance recovery.
However, training for too long can cause a drop in your natural anabolic levels and interfere with your recovery, leaving you feeling drained and weak.
11. Follow A Healthy, Intelligent Nutrition Plan
In order to achieve optimal results, you need to provide your body with high quality 'building materials' and fuel. Here are some very basic nutritional guidelines:
Consume about 1 gram of protein for each pound of lean bodyweight per day.
Eat 4 to 6 smaller meals per day.
Choose less starchy foods, with a lower glycemic index.
Drink at least 1 liter of water for every 50 pounds of bodyweight per day.
Eat a balance of nutritious foods, including fruits and vegetables.
Focus on "whole foods", but recognize that often nutritional supplements are recommended.
Eat soon after exercising.
Don't eat a heavy meal right before going to sleep.
Reduce consumption of simple sugars, caffeine, alcohol, and saturated fats.
Make sense? Good.
12. Flexibility
It is important to maintain healthy range of motion (ROM) around your joints, but most people aren't familiar with active or dynamic stretching and don't use effort to control the extreme stretch positions. Unfortunately, passive stretching (using force to push or pull further into the stretch) is still the most frequently used; although there is growing evidence to question it's effectiveness or safety.
As I mentioned before, muscle tightness is usually secondary to muscle weakness. By strengthening the weak links you will also increase your flexibility. By contrast, if you force a passive stretch (without engaging the muscles involved) you could decrease joint stability even further, increasing the risk of injury. Even though there is research demonstrating the limited benefit to passive stretching, many old school coaches and trainers still argue in favor of its use.
My advice on what really works for improving flexibility is to begin your workout with a dynamic warm-up, including dynamic "stretches" such as high knees, butt kicks, walking lunges, bodyweight squats, and arm circles, and then finish your workout with active range of motion stretches, engaging your muscles to actively hold the stretch positions.
At the very least, do not use passive stretching before working out! These stretches dampen the nervous system and relax the muscles, decreasing your ability to safely move weight.
One guru will insist that only high-volume training is ideal for muscle growth, while another expert declares that low-volume, high-intensity training is the key. Other routines were so convoluted that you would spend more time contemplating the complex variations therein than actually training! This is called "analysis paralysis."
What became apparent, however, was that despite all of the conflicting information, the most effective programs typically share common elements and principles. Rather than focusing on the different theories, it will serve you better to look at the big picture: the fundamentals.
The intention of this blog is to present the most effective training principles in a simple and clear fashion. If you design your next program based on these basic concepts, you will get results. When it comes to training to Burn More FAT!, this is what really works:
1. Use Progressive Overload
This is the most basic and one of the most important principles. Muscles grow bigger and stronger as they adapt to stress. The more muscle tissue you have the higher you metabolism will be. Therefore, you need to progressively overload your muscles each week either by lifting moderately more weight, exerting more force, or performing more repetitions with the same weight. This is why it is so important to record your progress and write down your training goals.
2. Use Compound, Multi-Joint, Free Weight Exercises
Basic, big pushing and pulling movements such as variations of the deadlift, squat, lunge, power clean, overhead press, chest press, row and pull-ups involve more muscles, larger muscle groups, more resistance and greater Neuro-Muscular Activation (NMA) than isolation movements.
Generally, the more of your body you involve in the exercise and move through space, the greater the NMA. By this reasoning, a triceps dip would be more productive than a cable pressdown, and pull-ups are superior to pull downs, for example.
These exercises not only produce greater increases in size and strength in a shorter period of time, but they also stimulate the production of higher levels of growth hormone in your body. In addition, by training destabilized (free weights vs. machines) you are involving more of your small intrinsic muscles.
3. Use Ground-Based Exercises
This idea ties in with the above principle. When possible, choose to train in a standing or ground-based position rather than seated or lying. This alone will make the exercise much more functional, and more challenging!
Compare the seated overhead press to a standing military press; or seated rows to bent-over barbell rows. There is also typically a greater involvement of your core muscles with ground based exercises.
4. Train Your Core
Some define their "core" as only their abdominals; I look at the "core" musculature as your entire midsection, including your abs (rectus abs, tranverse abs, obliques), spinal erector muscles (quadratus lumborum, longissimus, spinalis, multifidus, iliocostalis), and glutes.
Considering this, you should incorporate exercises to target each of these main areas. I recommend starting your workout with some core isometrics, to activate these muscles in order to facilitate a stronger workout and prevent injury.
The basics are the plank, the side plank, the bridge, and the lying back extension.
Of course, if you are using the exercises I suggested above, your core muscles are being challenged during the rest of your workout as well. By using functional, free weight, ground-based, compound movements, you are involving your entire midsection to a huge extent.
I also strongly advise against using any belts, wraps or straps during your regular training, as this can decrease the involvement of the important core stabilizers.
5. Train With Balance
I have written entire articles on the topic of 'balance' - balancing rest and training; training different energy systems in balance; having balance in your life. It is an important subject, not to be overlooked. For now, let's look at the following aspects of balance:
Include Stability Training & Unilateral (Single Leg, Arm) Movements:
Incorporate some exercises that force you to balance on one leg or stabilize a weight with one arm, such as step ups, lunges, single arm press, etc.
Working with odd objects such as kettlebells or sandbags also create a greater demand on your stabilizers and place a new stress on your body, leading to new results. These types of movements will increase the strength of your weaker side and develop your proprioceptive ability.
Balance The Volume Of Training For (And The Strength Of) Agonist & Antagonist (Opposing) Muscle Groups:
This is an important principle for increasing strength, size, NMA, and preventing injuries. Basically, you want to balance the workload on both your pushing and pulling movements. The force and speed you can generate in a press or a throw is largely affected by the ability of the antagonist muscles to eccentrically stabilize the joint. If you cannot control deceleration, you can't accelerate to your full potential.
Research has also demonstrated that one can recuperate faster by performing a set for an antagonist muscle group between sets. This is known as Push-Pull Supersets, such as super-setting rows and chest presses, or pull-ups and overhead presses. It has been shown to maintain strength between sets, as well as stimulate hypertrophy.
Work On Your Muscular Imbalances:
Muscle tension and joint pain is often due to compensation for joint instability or weakness in another muscle. This is where isolation exercises come into play. You need to train your weak links in isolation before you can incorporate them into a movement pattern. Otherwise, your dominant muscles will continue to compensate, leading to further muscular imbalances.
Prime examples of common weak links are the posterior deltoids, external rotator cuff, lower trapezius, glute medius, vastus medialus, and often some core muscles.
Having said that, it is my opinion that in most cases it is a waste of time to perform an entire workout using only isolation exercises for small muscle groups (unless you are in a prehab/rehabilitation program).
For example, a one hour workout just for "arms" is completely impractical. Each workout should stimulate a majority of target muscle groups with fewer exercises. Think of training movements, not muscles.
"Functional training" (integrated exercise) will only reinforce compensatory patterns if the weak links are not first identified and eliminated." - Greg Roskopf, MA, founder of MuscleActivation Techniques
6. Incorporate Functional or Bootcamp Training
Funtional training and odd object lifting is great for improving a trainee's General Physical Preparedness and stimulating new neural muscular recruitment patterns.
Exercises such as sled dragging, farmers walk, keg pressing, thick bar lifts and sandbag carries increase the use of muscles that may not be challenged with a barbell alone. There is also a huge stimulus placed on your 'core' musculature and your smaller joint stabilizers with this type of training.
In fact, functional training ties in directly with most of the principles listed above (#2,3,4 & 5)! It involves compound, functional, ground-based movements that strengthen your core and build balance. Functional training is a fun and effective way to make your workout more productive, and is easy to incorporate into your regular training program. Give it a shot!
7. Incorporate Speed & Explosiveness Training
To maximize your strength potential you need to develop more 'powerful' muscles as well. In order to generate more power you will need to incorporate speed training into your program, in addition to pure strength training. (Remember: Power = Force × Speed).
Activities such as plyometric drills, sprint training, sled dragging, and Olympic Weightlifting type exercises are very effective. This also helps to prepare your body for the unexpected dynamic stresses that can occur in daily life. A great strength coach once said, "Life Is Ballistic. Train For It!"
8. Use A Method Of Periodization
For long term progress, you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc.
The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations.
Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. There are other variations (such as pendulum training), but I will not embark on a lengthy explanation at this point. However, I do encourage you to study periodization and adopt a method that makes sense to you.
9. Variation
Most people understand that training load should be progressively increased, but few seem to understand that the training stimulus must also be progressively and periodically varied to continually stimulate your body and nervous system to adapt.
If you keep doing the same workouts with the same exercises in the same order, with the same set and rep scheme, your body will get used to it and your progress will diminish. Therefore you must regularly change things up to stimulate your body to adapt to the new stress by growing bigger and stronger.
Incorporate different rep ranges (i.e., lower reps for max strength or speed training, moderate rep range for hypertrophy, and higher reps for endurance) and change your primary exercises at least every 3-6 weeks. A properly designed periodization program will accommodate for this.
10. Get Enough Rest
Muscles grow while at rest, not while you are training. The resistance exercise is the stimulus for growth, but your sleep, rest and nutrition facilitates the hypertrophy to take place.
In general, most active people need at least 6 to 8 hours of quality sleep each night, dependant on their diet, training intensity, daily activity level, stress, etc. Note that I emphasized "quality sleep"; more than 8 hours may in fact be necessary for adequate recovery.
As far as rest during the workout is concerned, you will need more rest between sets for heavy, maximum effort lifting (i.e., 2 to 4 minutes), and less rest between sets for lighter speed or endurance work (i.e., 60 to 90 seconds). In general, the more intense the set, the more rest is needed between sets. If you don't rest long enough your lactic acid levels can interfere with your performance on the next set.
Also, more is not better when it comes to the duration of your workout. If you can keep your resistance training session between 30 and 90 minutes, you can take advantage of a natural boost to your growth hormone levels at the end of your workout. This can greatly enhance recovery.
However, training for too long can cause a drop in your natural anabolic levels and interfere with your recovery, leaving you feeling drained and weak.
11. Follow A Healthy, Intelligent Nutrition Plan
In order to achieve optimal results, you need to provide your body with high quality 'building materials' and fuel. Here are some very basic nutritional guidelines:
Consume about 1 gram of protein for each pound of lean bodyweight per day.
Eat 4 to 6 smaller meals per day.
Choose less starchy foods, with a lower glycemic index.
Drink at least 1 liter of water for every 50 pounds of bodyweight per day.
Eat a balance of nutritious foods, including fruits and vegetables.
Focus on "whole foods", but recognize that often nutritional supplements are recommended.
Eat soon after exercising.
Don't eat a heavy meal right before going to sleep.
Reduce consumption of simple sugars, caffeine, alcohol, and saturated fats.
Make sense? Good.
12. Flexibility
It is important to maintain healthy range of motion (ROM) around your joints, but most people aren't familiar with active or dynamic stretching and don't use effort to control the extreme stretch positions. Unfortunately, passive stretching (using force to push or pull further into the stretch) is still the most frequently used; although there is growing evidence to question it's effectiveness or safety.
As I mentioned before, muscle tightness is usually secondary to muscle weakness. By strengthening the weak links you will also increase your flexibility. By contrast, if you force a passive stretch (without engaging the muscles involved) you could decrease joint stability even further, increasing the risk of injury. Even though there is research demonstrating the limited benefit to passive stretching, many old school coaches and trainers still argue in favor of its use.
My advice on what really works for improving flexibility is to begin your workout with a dynamic warm-up, including dynamic "stretches" such as high knees, butt kicks, walking lunges, bodyweight squats, and arm circles, and then finish your workout with active range of motion stretches, engaging your muscles to actively hold the stretch positions.
At the very least, do not use passive stretching before working out! These stretches dampen the nervous system and relax the muscles, decreasing your ability to safely move weight.
Friday workout
Deadlift 2x6
Inverted row 2x6
Chinup 2x8
Freemotion high row 2x8
Nautilus pullover 2x10
30 minutes cardio
Inverted row 2x6
Chinup 2x8
Freemotion high row 2x8
Nautilus pullover 2x10
30 minutes cardio
Tuesday, December 8, 2009
wednesday's workout
Overhead Squat 2x6
High Pull 2x6
Bulgarian Split Squat 2x8
Single leg deadlift 2x8
Leg curl 2x10
High Pull 2x6
Bulgarian Split Squat 2x8
Single leg deadlift 2x8
Leg curl 2x10
Monday, December 7, 2009
notes
Once you have found a goal in a healthy range for your height and frame, how do you reach that goal in a healthy way? Once you have reached a healthy weight--and no longer need to lose--how should you eat to stay healthy and maintain the best weight for you? Where do you even start? We will talk about this in the meetings.
Right now, there is a lot in the news, on the grocery shelves, and even in restaurants, trying to appeal to those who are trying some form of low-carb diet. Is low-carb the way to go? Is it healthy? Is it safe?
Our nutrition program is more than just cutting carbs.
Vegetables are essential to the Burn More Fat! approach. Burn More FAT! followers actually eat more servings of vegetables at every phase of the program than most other Americans do. In addition to protein and healthy natural fats, certain vegetables are the foundation of the Burn More FAT! way of eating. Vegetables do contain carbohydrates but, in most cases, these are exactly the kinds of carbs you should be consuming.
Right now, there is a lot in the news, on the grocery shelves, and even in restaurants, trying to appeal to those who are trying some form of low-carb diet. Is low-carb the way to go? Is it healthy? Is it safe?
Our nutrition program is more than just cutting carbs.
Vegetables are essential to the Burn More Fat! approach. Burn More FAT! followers actually eat more servings of vegetables at every phase of the program than most other Americans do. In addition to protein and healthy natural fats, certain vegetables are the foundation of the Burn More FAT! way of eating. Vegetables do contain carbohydrates but, in most cases, these are exactly the kinds of carbs you should be consuming.
Thursday, December 3, 2009
Wednesday, December 2, 2009
Tuesday, December 1, 2009
work heart system
This week you have to get 15 minutes per day of work heart activity. It's crucial that you kick it up a notch. Whether you're briskly walking or doing any other type of work heart activity, put more effort into it than ever before.
During each work day your objective is to collect 15 points (15 minutes worth of work heart)
Focus not on the exact time but rather on making the best use of each activity
Your level of effort this week must be greater than last weeks
Fail to collect all 15 points and you lose all credit for that day
You need 75 points by week's end to meet the challenge
During each work day your objective is to collect 15 points (15 minutes worth of work heart)
Focus not on the exact time but rather on making the best use of each activity
Your level of effort this week must be greater than last weeks
Fail to collect all 15 points and you lose all credit for that day
You need 75 points by week's end to meet the challenge
Backward walking fitness challenge
Injury is never pleasant for the professional athlete, the weekend athlete, or anyone
participating in an exercise program for improved fitness and overall good health.
However, when such a misfortune occurs, one typically has to spend some time
rehabilitating the injured tissues and/or systems which suffered the over-stress. Not
only is injury a concern, but prevention of injury is also an issue, especially as one
grows older.
The purpose of this blog article is to overview the modality of backward walking as a
component of the rehabilitation program for many lower extremity injuries and/or for
injury prevention. In doing so, we will identify the features of backward walking
from a rehabilitation perspective, and also suggest an exercise routine to incorporate
which may be of benefit for many active individuals.
Primary Benefits / Differences
Backward walking, like forward walking, is an activity in which one always maintains
contact with the ground (unlike running, which has an airborne phase). Consequently,
the force to the body at impact is minimal in walking compared to jogging or running.
This alone can be a benefit if one is suffering from an impact-type injury which could
manifest as a sore knee, stress fracture, or similar problem. To this end, walking
(forward or backward) could be a means to maintain cardiovascular fitness without
risking further force-related trauma to the lower extremities.
The kinematics, or patterns, of walking forward are somewhat different than those of
walking backward. Some of the differences can be observed visually, while others
(activation patterns of muscles; specific joint angle differences) have been quantified
scientifically. We will synthesize the information that we have learned in order to make it more practical for general understanding.
We can summarize the differences between forward and backward walking as follows:
• Reduced knee joint range of motion
• Hamstring muscles 'pre-stretched'prior to loading
The implications of the differences between forward and backward walking are of
primary importance in understanding any given exercise routine. As stated previously,
backward walking reduces significantly the "impact" force upon contact, due to the
reduced stride length, foot contact pattern, and lower extremity kinematic pattern. Range of motion at the knee joint is reduced during backward walking incorporating a nearly isometric pattern following contact compared to a more stressful eccentric loading. This can be
especially advantageous for rehabilitation of knee joint injuries. In addition during
backward walking, the hamstrings (muscles along the back of the thigh) are stretched
prior to activation in thigh reversal and contact due to hip flexion. Given this prestretch,
any additional load, as is introduced during weight bearing / backward walking,
is in the form of an added load / stretch upon the muscle group, which can be helpful in
both rehabilitation and training scenarios.
Advantages include reduced ground reaction forces at contact, limited range of motion at the knee joint (advantageous during knee injury rehabilitation), augmented stretch of the hamstrings muscle group during the stride and the potential of proprioceptive / balance control training during activity. For these reasons, we suggest backward walking as an additional component to an intervention /rehabilitation program as well as an augmentation to an overall fitness program.
Your challenge is to walk 1 mile backwards
participating in an exercise program for improved fitness and overall good health.
However, when such a misfortune occurs, one typically has to spend some time
rehabilitating the injured tissues and/or systems which suffered the over-stress. Not
only is injury a concern, but prevention of injury is also an issue, especially as one
grows older.
The purpose of this blog article is to overview the modality of backward walking as a
component of the rehabilitation program for many lower extremity injuries and/or for
injury prevention. In doing so, we will identify the features of backward walking
from a rehabilitation perspective, and also suggest an exercise routine to incorporate
which may be of benefit for many active individuals.
Primary Benefits / Differences
Backward walking, like forward walking, is an activity in which one always maintains
contact with the ground (unlike running, which has an airborne phase). Consequently,
the force to the body at impact is minimal in walking compared to jogging or running.
This alone can be a benefit if one is suffering from an impact-type injury which could
manifest as a sore knee, stress fracture, or similar problem. To this end, walking
(forward or backward) could be a means to maintain cardiovascular fitness without
risking further force-related trauma to the lower extremities.
The kinematics, or patterns, of walking forward are somewhat different than those of
walking backward. Some of the differences can be observed visually, while others
(activation patterns of muscles; specific joint angle differences) have been quantified
scientifically. We will synthesize the information that we have learned in order to make it more practical for general understanding.
We can summarize the differences between forward and backward walking as follows:
• Reduced knee joint range of motion
• Hamstring muscles 'pre-stretched'prior to loading
The implications of the differences between forward and backward walking are of
primary importance in understanding any given exercise routine. As stated previously,
backward walking reduces significantly the "impact" force upon contact, due to the
reduced stride length, foot contact pattern, and lower extremity kinematic pattern. Range of motion at the knee joint is reduced during backward walking incorporating a nearly isometric pattern following contact compared to a more stressful eccentric loading. This can be
especially advantageous for rehabilitation of knee joint injuries. In addition during
backward walking, the hamstrings (muscles along the back of the thigh) are stretched
prior to activation in thigh reversal and contact due to hip flexion. Given this prestretch,
any additional load, as is introduced during weight bearing / backward walking,
is in the form of an added load / stretch upon the muscle group, which can be helpful in
both rehabilitation and training scenarios.
Advantages include reduced ground reaction forces at contact, limited range of motion at the knee joint (advantageous during knee injury rehabilitation), augmented stretch of the hamstrings muscle group during the stride and the potential of proprioceptive / balance control training during activity. For these reasons, we suggest backward walking as an additional component to an intervention /rehabilitation program as well as an augmentation to an overall fitness program.
Your challenge is to walk 1 mile backwards
wednesday's workout
lower body strength training: go heavy but be safe
Overhead squat 2x8
Front squat 5x3
Deadlift 5x3
DB swings 3x3
Leg curls 3x6
Overhead squat 2x8
Front squat 5x3
Deadlift 5x3
DB swings 3x3
Leg curls 3x6
Monday, November 30, 2009
week 4 challenge
This thanksgiving we continued for the second year what has now become a tradition. Every year in an effort to make sure we don't go hungry my mom overcooks for thanksgiving. Remembering that thanksgiving is only 1 day, we know not to feast for the entire weekend. So that night we take our extra food to the city mission and get to know some members of our community we would other wise, sad but honest...looked the other way.
The native americans had a saying often translated as, "judge no man until you walk a mile in his moccasins." The Moccasin Mile drill isn't a cardio exercise, so you won't be walking a mile. But you will be putting yourself in another person's shoes for a while. How? by listening. REALLY listening. Here's how it works:
Engage in a converstation with a person you would not normally talk to, or who you think is boring, off-putting, or even a little scary
As you chat with this person, let him be in charge of the conversation.
Accept what the other person says without judging him. You won't critize or correct him at all; remember this doesn't mean you agree with him, only that you are allowing him to have an opinion or point of view that is different from your own, and you are trying to understand it.
Really listen to what the other person is saying.
Afterward, review how really listening made you feel and think.
The native americans had a saying often translated as, "judge no man until you walk a mile in his moccasins." The Moccasin Mile drill isn't a cardio exercise, so you won't be walking a mile. But you will be putting yourself in another person's shoes for a while. How? by listening. REALLY listening. Here's how it works:
Engage in a converstation with a person you would not normally talk to, or who you think is boring, off-putting, or even a little scary
As you chat with this person, let him be in charge of the conversation.
Accept what the other person says without judging him. You won't critize or correct him at all; remember this doesn't mean you agree with him, only that you are allowing him to have an opinion or point of view that is different from your own, and you are trying to understand it.
Really listen to what the other person is saying.
Afterward, review how really listening made you feel and think.
Changing workout can push progress
Did you know your muscles are like your brain -- they have memory? When worked properly, they can be trained to become more efficient and stronger. Like your brain, if you don't use your muscles, you will lose their memories.
Bear with me while I give you the scientific explanation of how muscle memory is formed. The brain contains around 100 billion individual nerve cells, called neurons, which form a connection with each other every time you experience or encounter something new. The connections or "paths," are then linked to activities you know how to do, such as walking or running.
When you learn a new activity, your brain blazes a path of memory communication. This then increases in strength every time you repeat the same activity. If your neurons are not used regularly, the pathways weaken, and their communication strength fades. But when the activity is resumed, the pathways reignite and are strengthened. This is the principle that your muscles use to increase strength from training. This is also how they atrophy from lack of use.
If your workout has stalled and you no longer get results, you might have a muscle memory problem. Muscle memory is another way of defining being in a plateau. To keep seeing results, you must find ways to break the plateau.
Let's say you walk two miles daily on your treadmill at the same speed. You will see results the first month, but then your results will taper off because of muscle memory. By month three, you will only be maintaining. You need to shake that workout up!
Change is good when it comes to workouts. Alternate what you do for cardiovascular as much as you can. If you use a treadmill, then bike. If nothing else, change the settings on the machine. This will help break the muscle memory you have established.
Muscle memory is another reason to alternate your strength-training workouts. Throughout the week, change the area of the body you are targeting. A great way to tell when you have built up specific muscle memory is the ease in which you go through your workout. A workout should be just that -- work. If you are skating through it, it is time to shake it up.
For best results you should change the workout in some way every time you do it.
For instance, if you mainly use weight machines, then use more free weights. If you do things standing, then do them seated or on a balance ball. See what I'm getting at: Change, change, change!
If you take the time to change your workouts on a regular basis, you'll find the results and experience much more appealing.
To Your Success!
Bear with me while I give you the scientific explanation of how muscle memory is formed. The brain contains around 100 billion individual nerve cells, called neurons, which form a connection with each other every time you experience or encounter something new. The connections or "paths," are then linked to activities you know how to do, such as walking or running.
When you learn a new activity, your brain blazes a path of memory communication. This then increases in strength every time you repeat the same activity. If your neurons are not used regularly, the pathways weaken, and their communication strength fades. But when the activity is resumed, the pathways reignite and are strengthened. This is the principle that your muscles use to increase strength from training. This is also how they atrophy from lack of use.
If your workout has stalled and you no longer get results, you might have a muscle memory problem. Muscle memory is another way of defining being in a plateau. To keep seeing results, you must find ways to break the plateau.
Let's say you walk two miles daily on your treadmill at the same speed. You will see results the first month, but then your results will taper off because of muscle memory. By month three, you will only be maintaining. You need to shake that workout up!
Change is good when it comes to workouts. Alternate what you do for cardiovascular as much as you can. If you use a treadmill, then bike. If nothing else, change the settings on the machine. This will help break the muscle memory you have established.
Muscle memory is another reason to alternate your strength-training workouts. Throughout the week, change the area of the body you are targeting. A great way to tell when you have built up specific muscle memory is the ease in which you go through your workout. A workout should be just that -- work. If you are skating through it, it is time to shake it up.
For best results you should change the workout in some way every time you do it.
For instance, if you mainly use weight machines, then use more free weights. If you do things standing, then do them seated or on a balance ball. See what I'm getting at: Change, change, change!
If you take the time to change your workouts on a regular basis, you'll find the results and experience much more appealing.
To Your Success!
Sunday, November 29, 2009
monday's workout
The Exercises
Warmup. Start with a light warmup of about ten minutes. You can stretch, jog, or fast walk on the track or treadmill.
Stepups, fast – 40 steps. Step up onto the step bench starting with the right foot, follow with the left, then reverse it down again, alternating the starting foot at half way if you wish. This exercise should be performed as fast as possible with balance and safety. Ensure the step is anchored solidly before starting. (2 minutes.)
Dumbbell curls. Hold the dumbbells at the sides, palms facing inward (like a hammer grip). Do 12 alternate curls with each arm lifting the dumbbell to the shoulder by rotating the forearm so that the palms face upward, flexing at the elbow, then return to the side. These curls should be done somewhat slowly while emphasizing good form. Place dumbbells in the rack or safely on the floor after each weights exercise. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell lunges, fast – 20 lunges, 10 each side. Hold dumbbells by the side, hammer grip, and lunge forward with each foot alternately, ensuring the knee does not extend beyond the toes. Keep the dumbbells by the side as you lunge. This exercise should be done as fast as reasonably possible with balance and safety. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Overhead press – 10-12 repetitions. Move immediately to the dumbbell weights station. Run if possible. Do 10-12 overhead dumbbell presses. Hold dumbbells horizontally at the shoulders with upright arms. Lift the dumbbells overhead with full arm extension making sure not to lock the elbows out explosively. Return to the shoulder and immediately repeat the exercise. Do this exercise slowly with good form. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell squats – 20 squats. Do 20 squats; rest for 20 seconds after number 10 if required, else do 20 without rest. Hold dumbbells at the sides with arms long. Squat down, bending at the knee until thighs are approximately parallel with the floor ensuring knees are not extended too far beyond the toes. Straighten to the starting position and repeat the squat. Do these squats slowly with good form. The back should be kept straight or slightly arched inward, the neutral position, but not rounded at shoulders or spine, with head still, looking forward. (2 minutes.)
CIRCUIT REPEAT. Rest for two minutes between circuits only if necessary. Remember to move quickly between exercises. Run if you can.
Cool Down with gentle stretching and some slow stepups or similar for a total of ten minutes. This is important to dissipate muscle lactate -- a product of high-intensity exercise -- and prevent undue soreness next day. This is known as DOMS, 'delayed onset muscle soreness'.
Warmup. Start with a light warmup of about ten minutes. You can stretch, jog, or fast walk on the track or treadmill.
Stepups, fast – 40 steps. Step up onto the step bench starting with the right foot, follow with the left, then reverse it down again, alternating the starting foot at half way if you wish. This exercise should be performed as fast as possible with balance and safety. Ensure the step is anchored solidly before starting. (2 minutes.)
Dumbbell curls. Hold the dumbbells at the sides, palms facing inward (like a hammer grip). Do 12 alternate curls with each arm lifting the dumbbell to the shoulder by rotating the forearm so that the palms face upward, flexing at the elbow, then return to the side. These curls should be done somewhat slowly while emphasizing good form. Place dumbbells in the rack or safely on the floor after each weights exercise. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell lunges, fast – 20 lunges, 10 each side. Hold dumbbells by the side, hammer grip, and lunge forward with each foot alternately, ensuring the knee does not extend beyond the toes. Keep the dumbbells by the side as you lunge. This exercise should be done as fast as reasonably possible with balance and safety. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Overhead press – 10-12 repetitions. Move immediately to the dumbbell weights station. Run if possible. Do 10-12 overhead dumbbell presses. Hold dumbbells horizontally at the shoulders with upright arms. Lift the dumbbells overhead with full arm extension making sure not to lock the elbows out explosively. Return to the shoulder and immediately repeat the exercise. Do this exercise slowly with good form. (90 seconds)
Stepups, fast – 40 steps. Same as number 2, Stepups.(2 minutes.)
Dumbbell squats – 20 squats. Do 20 squats; rest for 20 seconds after number 10 if required, else do 20 without rest. Hold dumbbells at the sides with arms long. Squat down, bending at the knee until thighs are approximately parallel with the floor ensuring knees are not extended too far beyond the toes. Straighten to the starting position and repeat the squat. Do these squats slowly with good form. The back should be kept straight or slightly arched inward, the neutral position, but not rounded at shoulders or spine, with head still, looking forward. (2 minutes.)
CIRCUIT REPEAT. Rest for two minutes between circuits only if necessary. Remember to move quickly between exercises. Run if you can.
Cool Down with gentle stretching and some slow stepups or similar for a total of ten minutes. This is important to dissipate muscle lactate -- a product of high-intensity exercise -- and prevent undue soreness next day. This is known as DOMS, 'delayed onset muscle soreness'.
Saturday, November 28, 2009
Skimping on Protein
Women lose about 5 pounds of muscle every decade (and gain an average of 15 pounds of fat), Protein helps you build lean muscle, so make sure you're getting enough: If you're in your 30s, aim for 50 to 56 grams daily; in your 40s, you need 56 to 62 grams daily. Good sources include tuna and chicken breast (6 oz of either will give you 45 grams of protein).
Super Active Saturday
We need to burn off those extra calories from thanksgiving. This saturday: do two 1 hours bouts of cardio. Keep your heart rate 70%+ MHR
Sunday Active rest: pick an activity you enjoy try to not stay in front of the tv for more than 30minutes at a time.
Sunday Active rest: pick an activity you enjoy try to not stay in front of the tv for more than 30minutes at a time.
Friday, November 27, 2009
friday workouts
Friday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12Floor crunch 3x8-10 superset with plank 3x60 sec
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12Floor crunch 3x8-10 superset with plank 3x60 sec
Wednesday, November 25, 2009
Thursday's workout
HAPPY THANKSGIVING!!
Don't eat too much!
Eliptical for 20 minutes 70-90% Max heart rate (220-age)
Bike 10 minutes 70-90% MHR
Run 2 miles as fast as you can
Don't eat too much!
Eliptical for 20 minutes 70-90% Max heart rate (220-age)
Bike 10 minutes 70-90% MHR
Run 2 miles as fast as you can
Q&A
Expert answers to your health and wellness questions
Question: There are so many fat-burning products on the market -are they helpful or harmful?
Answer: There are numerous products on the market that contain thermogenic ingredients, or what most of us call “fat burners.” Ephedrine, yohimbine, green tea extract (EGCG), bitter orange (Synephrine) and even caffeine are examples and they basically work by stimulating the central nervous system.
This increases your “fight or flight” responses, indirectly providing energy and allowing you to process calories at a faster rate. Along with these supposed benefits, there are also side effects associated with these ingredients, including increased blood pressure, heart rate and respiratory rate. Another potential issue is the fact that, individually, they don’t have a real dramatic effect.
As a result companies often combine several of these ingredients into one product and then sell it as an energy or health supplement. Unfortunately, we don’t know how any one of these stimulants will specifically affect you individually, let alone several of them combined together. So, despite the claims, your best bet is to pass on these ingredients and the products that contain them. Instead, focus on maximizing your training and nutrition, and speak to a qualified professional about losing body fat in the safest and most effective way possible.
Question: What should I eat or drink if I only have an hour before a workout?
Answer: What to eat before you exercise should be largely determined by timing and personal preference. Generally speaking, a large meal takes four to five hours to digest, a smaller meal takes two to three hours, and a large snack takes one to two hours. If you don’t digest food well enough prior to an activity, you can end up with a stomachache and cramping.
This often occurs because blood (which plays a key role in digestion) is shunted to your arms and legs during activity, thereby slowing down the digestive process. Therefore, if you only have an hour to fuel yourself, it would probably be best to stick with a liquid carbohydrate/protein shake.
Liquids are processed faster than solid foods and will provide the energy you need in a shorter timeframe. Keep in mind; we’re not talking about those ice cream-based shakes from fast food restaurants. We’re talking about a sports nutrition shake that is designed for active individuals and athletes. If you want something lighter, a traditional sports drink would be a viable option as well.
There are a number of products on the market in each category, so do some taste-testing to see which ones work best for you.
Question: Do fad diets really work?
Answer: In short, yes… and no. Most research shows that fad diets do work, and some do so quite well. The dictionary defines “diet” as a regimen of eating and drinking sparingly to reduce one’s weight, so if the latest fad diet doesn’t elicit some sort of weight loss, it certainly won’t survive out on the market for very long. The problem is that fad diets are short-term solutions to a long term problem.
They also tend to associate weight loss success with some gimmick when, in actuality, decreased calorie intake is usually the “real” reason for shedding the pounds. So fad diets are effective to a degree, but I don’t know too many people that like losing some weight, gaining it back, and then jumping over to the next fad to start the process all over again. The way to lose weight and keep it off is through persistent behavior modification and lifestyle change. If you can make this type of commitment, you’ll be able to leave the fad diet books on the store shelves where they belong.
Question: There are so many fat-burning products on the market -are they helpful or harmful?
Answer: There are numerous products on the market that contain thermogenic ingredients, or what most of us call “fat burners.” Ephedrine, yohimbine, green tea extract (EGCG), bitter orange (Synephrine) and even caffeine are examples and they basically work by stimulating the central nervous system.
This increases your “fight or flight” responses, indirectly providing energy and allowing you to process calories at a faster rate. Along with these supposed benefits, there are also side effects associated with these ingredients, including increased blood pressure, heart rate and respiratory rate. Another potential issue is the fact that, individually, they don’t have a real dramatic effect.
As a result companies often combine several of these ingredients into one product and then sell it as an energy or health supplement. Unfortunately, we don’t know how any one of these stimulants will specifically affect you individually, let alone several of them combined together. So, despite the claims, your best bet is to pass on these ingredients and the products that contain them. Instead, focus on maximizing your training and nutrition, and speak to a qualified professional about losing body fat in the safest and most effective way possible.
Question: What should I eat or drink if I only have an hour before a workout?
Answer: What to eat before you exercise should be largely determined by timing and personal preference. Generally speaking, a large meal takes four to five hours to digest, a smaller meal takes two to three hours, and a large snack takes one to two hours. If you don’t digest food well enough prior to an activity, you can end up with a stomachache and cramping.
This often occurs because blood (which plays a key role in digestion) is shunted to your arms and legs during activity, thereby slowing down the digestive process. Therefore, if you only have an hour to fuel yourself, it would probably be best to stick with a liquid carbohydrate/protein shake.
Liquids are processed faster than solid foods and will provide the energy you need in a shorter timeframe. Keep in mind; we’re not talking about those ice cream-based shakes from fast food restaurants. We’re talking about a sports nutrition shake that is designed for active individuals and athletes. If you want something lighter, a traditional sports drink would be a viable option as well.
There are a number of products on the market in each category, so do some taste-testing to see which ones work best for you.
Question: Do fad diets really work?
Answer: In short, yes… and no. Most research shows that fad diets do work, and some do so quite well. The dictionary defines “diet” as a regimen of eating and drinking sparingly to reduce one’s weight, so if the latest fad diet doesn’t elicit some sort of weight loss, it certainly won’t survive out on the market for very long. The problem is that fad diets are short-term solutions to a long term problem.
They also tend to associate weight loss success with some gimmick when, in actuality, decreased calorie intake is usually the “real” reason for shedding the pounds. So fad diets are effective to a degree, but I don’t know too many people that like losing some weight, gaining it back, and then jumping over to the next fad to start the process all over again. The way to lose weight and keep it off is through persistent behavior modification and lifestyle change. If you can make this type of commitment, you’ll be able to leave the fad diet books on the store shelves where they belong.
Tuesday, November 24, 2009
wednesday
WE WILL HAVE OUR 1:00 meeting. WE WILL NOT HAVE OUR 5:30 MEETING.
Wednesday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12
Floor crunch 3x8-10 superset with plank 3x8-10
Wednesday's workout
DB squat 3x6-8 superset with step ups on box 3x30 sec each leg
DB Incline 3x6-8 superset with pushups 3x6-8
Seated leg curl 3x6-8 superset with Leg ext 3x5-6
Latpull 3x6-8 superset with seated row 3x10-12
Floor crunch 3x8-10 superset with plank 3x8-10
STRUGGLES WITH SUCCESS AND SELF-SABOTAGEBy
One dictionary definition of success is the accomplishment of what is attempted or intended, or the favorable outcome or attainment of one's desired ends. But, to live life in one's own way requires that we be in full possession of our own capacities and powers, our own nature and character, and our own reflective consciousness. We ourselves, very often play a role in sabotaging or undermining our efforts to find success.
Here are some of the ways we are most likely to sabotage ourelves:
1. Being overly passive, fearful, listless or indecisive, so that chances of all kinds pass by.
2. Repeatedly having anger get the better of you because it is expressed inappropriately or in destructive ways, such as blowing up at people, or turning it inward on yourself. Even worse, not realizing you are angry and allowing others to mistreat or even abuse you.
3. Having a chronically chaotic health situation.
4. Being controlled by depression and anxiety.
5. Being continually ill or accident-prone.
6. Being controlled by compulsive behaviors to abuse alcohol, drugs, cigarettes, food, lack of physical exercise, etc. Being compulsively late.
Do you recognize something of yourself in any of these? We all sabotage ourselves to some degree. While there are common patterns to self-sabotage, every person is unique and we each have our own deeply buried reasons for contributing to what holds us back, blocks us and keeps us from reaching our desired goals.
Recognizing and acknowledging your self-sabotaging patterns, and exploring your own contributions, choices, thinking, etc., does not mean you are to BLAME! You are not bad, you are not at fault, or wrong, or stupid, or any of the other things your negative, non-stop, self criticism tells you about yourself.
Looking at patterns of self-sabotage does not diminish the uncontrollable aspects of our lives, nor does it imply placing personal blame. Self-blaming is not only unhelpful, it is the last thing you need to do. Understanding more about yourself, being sympathetic to yourself, identifying and changing your negative thinking and behaviors contributing to your pain and frustration, are skills few of us are taught - but they can by learned.
You can make a difference in your life!
Here are some of the ways we are most likely to sabotage ourelves:
1. Being overly passive, fearful, listless or indecisive, so that chances of all kinds pass by.
2. Repeatedly having anger get the better of you because it is expressed inappropriately or in destructive ways, such as blowing up at people, or turning it inward on yourself. Even worse, not realizing you are angry and allowing others to mistreat or even abuse you.
3. Having a chronically chaotic health situation.
4. Being controlled by depression and anxiety.
5. Being continually ill or accident-prone.
6. Being controlled by compulsive behaviors to abuse alcohol, drugs, cigarettes, food, lack of physical exercise, etc. Being compulsively late.
Do you recognize something of yourself in any of these? We all sabotage ourselves to some degree. While there are common patterns to self-sabotage, every person is unique and we each have our own deeply buried reasons for contributing to what holds us back, blocks us and keeps us from reaching our desired goals.
Recognizing and acknowledging your self-sabotaging patterns, and exploring your own contributions, choices, thinking, etc., does not mean you are to BLAME! You are not bad, you are not at fault, or wrong, or stupid, or any of the other things your negative, non-stop, self criticism tells you about yourself.
Looking at patterns of self-sabotage does not diminish the uncontrollable aspects of our lives, nor does it imply placing personal blame. Self-blaming is not only unhelpful, it is the last thing you need to do. Understanding more about yourself, being sympathetic to yourself, identifying and changing your negative thinking and behaviors contributing to your pain and frustration, are skills few of us are taught - but they can by learned.
You can make a difference in your life!
tuesdays workout
Do the hill program on the tread mill for 20 minutes
Then get on the elliptical for 20 minutes; on a scale of 1-10 you should be at a 7
Next get on the recumbent bike for 10 minutes alternate between levels 15 and 5 every 30 seconds
Ab exercises:
Russian twists 3x20
Reverse crunch 3x20
Glute bridge 3x60 seconds
Then get on the elliptical for 20 minutes; on a scale of 1-10 you should be at a 7
Next get on the recumbent bike for 10 minutes alternate between levels 15 and 5 every 30 seconds
Ab exercises:
Russian twists 3x20
Reverse crunch 3x20
Glute bridge 3x60 seconds
Monday, November 23, 2009
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Monday's workout
Increase your weight from wednesday's workout
Lateral squats 3x6-8 withLateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 withPushups 3x6-8
DB Deadlift 3x6-8 withBox jumps 3x5-6
Assisted Chinups 3x6-8 withStraight arm pull down 3x10-12
Ball crunch 3x8-10 withRope Cable Rotations 3x8-10
Lateral squats 3x6-8 withLateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 withPushups 3x6-8
DB Deadlift 3x6-8 withBox jumps 3x5-6
Assisted Chinups 3x6-8 withStraight arm pull down 3x10-12
Ball crunch 3x8-10 withRope Cable Rotations 3x8-10
Thursday, November 19, 2009
Friday's workout
For those that were tough enough to complete yesterday's challenge please post your results.
Deadlift 3x10
Squats 3x5 superset with
Jump squats 3x5
Pushups 3 sets to failure
Run 1mile
lateral squat 3x8 superset with
Latteral shuffle on box
Dumbbell bench 3x8
Run 1 mile
Deadlift 3x10
Squats 3x5 superset with
Jump squats 3x5
Pushups 3 sets to failure
Run 1mile
lateral squat 3x8 superset with
Latteral shuffle on box
Dumbbell bench 3x8
Run 1 mile
Wednesday, November 18, 2009
Thursday's workout
This is tough!
DB swings for 12 minutes alternate arms each minute rest as little as possible
Run/walk as hard as you can for 12 minutes
You only have to go for 24 minutes total. Make it worth it!
DB swings for 12 minutes alternate arms each minute rest as little as possible
Run/walk as hard as you can for 12 minutes
You only have to go for 24 minutes total. Make it worth it!
Tuesday, November 17, 2009
Wednesday's workout
Superset the following exercises:
Lateral squats 3x6-8 with
Lateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 with
Pushups 3x6-8
DB Deadlift 3x6-8 with
Box jumps 3x5-6
Assisted Chinups 3x6-8 with
Straight arm pull down 3x10-12
Ball crunch 3x8-10 with
Rope Cable Rotations 3x8-10
Lateral squats 3x6-8 with
Lateral shuffle on box 3x30sec
Dumbbell bench 3x6-8 with
Pushups 3x6-8
DB Deadlift 3x6-8 with
Box jumps 3x5-6
Assisted Chinups 3x6-8 with
Straight arm pull down 3x10-12
Ball crunch 3x8-10 with
Rope Cable Rotations 3x8-10
Monday, November 16, 2009
Cutting edge workouts
A little variety can make a big difference in your workout results. Life and sports occur in three planes of motion and working your muscles from multiple directions can help prevent joint problems and muscular imbalances. We will start to add some of the following movements in each week to increase your strength and limit pain in your shoulders and hips. The best part: These multimuscle exercises can also boost your metabolism.
Sagital Plane: Motion that's primarily forward or backward. This plane divides the body into left and right halves. Sample exercises: forward lunge, chinup, close grip bench press
Transverse plane: Motion that's rotational. This plane divides the body into upper and lower halves. Sample exercises single arm row with rotation, cable chop, crossover stepups
Frontal Plane: Motion that's primarily side to side. This plane divides the body into front and back halves. Sample exercises: side lunges, standing dumbell overhead press, pullup.
The mind muscle connection:
Bigger arms and visible abs might be the reason you join a gym, but your best gains may depend on mental strength. A trainer's guidance and motivation can help you train harder and increase overall strength. Researchers say that new lifters who received more attention from exercise professionals and who probably experienced more psychological reinforcement could lift significantly more weight than those who had less supervision.
16 percentage increase in beginner bench press max with high supervision from trainers: journal of strength and conditioning research.
To Your Success!
Sagital Plane: Motion that's primarily forward or backward. This plane divides the body into left and right halves. Sample exercises: forward lunge, chinup, close grip bench press
Transverse plane: Motion that's rotational. This plane divides the body into upper and lower halves. Sample exercises single arm row with rotation, cable chop, crossover stepups
Frontal Plane: Motion that's primarily side to side. This plane divides the body into front and back halves. Sample exercises: side lunges, standing dumbell overhead press, pullup.
The mind muscle connection:
Bigger arms and visible abs might be the reason you join a gym, but your best gains may depend on mental strength. A trainer's guidance and motivation can help you train harder and increase overall strength. Researchers say that new lifters who received more attention from exercise professionals and who probably experienced more psychological reinforcement could lift significantly more weight than those who had less supervision.
16 percentage increase in beginner bench press max with high supervision from trainers: journal of strength and conditioning research.
To Your Success!
Tuesdays workout
5 minute bike level 20 as hard as you can, level 5 recovery repeat for 5 minutes
Run/walk 2 miles as fast as you can; post your times
lunges 3x10
assisted chinups or reverse latpulls 3x10
close grip bench press or lying tricep extension 3x10
Run/walk 2 miles as fast as you can; post your times
lunges 3x10
assisted chinups or reverse latpulls 3x10
close grip bench press or lying tricep extension 3x10
Sunday, November 15, 2009
Monday's workout
We are going to superset our exercises today. A superset is doing 2 exercises back to back then repeating the same two exercises for all the desired sets. Today's workout we will do 3 sets of 12-15 reps on each exercise; Super set the following exercises. The technogym equipment is the grey equipment.
Technogym chest press super set with Technogym Latpull
Technogym Leg press super set with Technogym leg extension
Technogym seated leg curl super set with technogym shoulder press
Technogym bicep curl super set with technogym tricep pressdown
Crunches on the floor super set with the plank
Then do the following cardio: you can do this on a track, treadmill, eliptical or bike
1.Run at an easy pace - normally about 35 per cent of your maximum heart rate - for three minutes.
2. Sprint so your heart rate reaches 90 per cent of your maximum. Do this for six seconds.
3. Slowly jog or walk until your heart rate drops to 60-65 per cent of your maximum and keep it there for 12 seconds.
4. Repeat this for a period of 16 minutes then walk for two minutes until your heart rate drops to 50 per cent of your maximum.
WHY? A study in the European Journal of Applied Physiology asked men to do long or short intervals for 16 minutes. The first group sprinted at approximately 90 per cent of their maximum for six seconds and had nine seconds' rest at 60-65 per cent of their maximum. The second group did intervals four times as long. The short intervals were found to burn almost three times more fat than the longer intervals. It's ideal to run these on a track because it take so long for the machine to adjust spead.
Technogym chest press super set with Technogym Latpull
Technogym Leg press super set with Technogym leg extension
Technogym seated leg curl super set with technogym shoulder press
Technogym bicep curl super set with technogym tricep pressdown
Crunches on the floor super set with the plank
Then do the following cardio: you can do this on a track, treadmill, eliptical or bike
1.Run at an easy pace - normally about 35 per cent of your maximum heart rate - for three minutes.
2. Sprint so your heart rate reaches 90 per cent of your maximum. Do this for six seconds.
3. Slowly jog or walk until your heart rate drops to 60-65 per cent of your maximum and keep it there for 12 seconds.
4. Repeat this for a period of 16 minutes then walk for two minutes until your heart rate drops to 50 per cent of your maximum.
WHY? A study in the European Journal of Applied Physiology asked men to do long or short intervals for 16 minutes. The first group sprinted at approximately 90 per cent of their maximum for six seconds and had nine seconds' rest at 60-65 per cent of their maximum. The second group did intervals four times as long. The short intervals were found to burn almost three times more fat than the longer intervals. It's ideal to run these on a track because it take so long for the machine to adjust spead.
Saturday, November 14, 2009
Foods that burn more fat
Dieting seems to be a difficult route for many of us to take. The plans are confusing, the exercises difficult to imitate and the motivation too hard to find – what’s a dieter to do?
Thankfully, science has tried to make it a little easier on us by discovering that some foods are actually good for burning fat – even without a special diet plan.
Adding foods that burn fat to your diet can not only help you achieve a slimmer physique, but they can also ensure that you don’t have to work too hard.
Foods that burn fat are sometimes surprising while others make sense because they’re so healthy to begin with. Here’s a list of the various foods that burn fat and why they’re supposed to work:
Foods that Contain Vitamin C
Because the body requires vitamin C to burn fat, eating foods that are high in vitamin C is said to help metabolize fat faster and make losing weight less difficult. You might want to try eating more oranges, pineapple, grapefruit, lemons, limes, green peppers, red, peppers, etc. These foods that burn fat are tasty and have few calories too to help increase the health in your diet.
Foods High in Fiber
When you eat more fiber, your stomach thinks that it’s fuller than it actually is. And while this isn’t quite like foods than burn fat, it lessens the amount of overall calories that you can ingest, which leads to fat loss.
You’ll want to choose foods like complex carbohydrates, beans, carrots, etc. when you’re looking for high fiber foods. Even just adding a high fiber cereal in the morning can help boost your fat loss efforts.
Green Tea
While tea doesn’t really fall into foods that can assist in fat burning, it certainly can help you find a slimmer new you. Because green tea contains caffeine, it’s a natural stimulant that can help your body burn more calories while at rest – meaning that you can burn fat without doing a thing.
But it also includes ECCG compounds that are also supposed to help boost your metabolism as well. You can find green tea supplements as well as normal tea bags in your local grocery store.
Dairy Foods
According to new research, it seems that dairy products are the latest foods that burn fat. Studies have shown that dairy suppresses a fat producing hormone called calcitrol. By drinking two to three glasses of low fat milk each day or eating a few servings of low fat cheese or yogurt, you can help to suppress that hormone and make fat burning a breeze.
Hot and Spicy Foods
When you eat foods like jalapenos or hot peppers, you stoke the fat burning fires in your body. What happens is that a chemical is released into your body that increases your metabolism, if only for a short while.
By eating more spicy foods that burn fat, you can have tasty meals without the added guilt. Just add a little Tabasco sauce to your eggs in the morning or to your soup at night for all the kick your body needs.
Drink Plenty of Water
Water helps to rid the body of toxins and chemicals that make be slowing down your overall metabolism.
By drinking at least six glasses a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.
This water intake will also help you feel full longer, which allows you to eat less and lose more weight. Many times our hunger is really just thirst in disguise.
High Protein Foods
Protein – While you might already think this because of the Atkins Diet, protein is thought to help increase your metabolism. Eating protein rich foods that burn fat will help you give your diet an edge. All you need to do is choose low fat protein items (and this includes soy-based items if you’re vegetarian) for each meal of the day.
Foods that burn fat are tasty and easy to add to your daily diet. With a little diet renovation, you can create a daily eating plan that’s working for you, instead of against you.
Thankfully, science has tried to make it a little easier on us by discovering that some foods are actually good for burning fat – even without a special diet plan.
Adding foods that burn fat to your diet can not only help you achieve a slimmer physique, but they can also ensure that you don’t have to work too hard.
Foods that burn fat are sometimes surprising while others make sense because they’re so healthy to begin with. Here’s a list of the various foods that burn fat and why they’re supposed to work:
Foods that Contain Vitamin C
Because the body requires vitamin C to burn fat, eating foods that are high in vitamin C is said to help metabolize fat faster and make losing weight less difficult. You might want to try eating more oranges, pineapple, grapefruit, lemons, limes, green peppers, red, peppers, etc. These foods that burn fat are tasty and have few calories too to help increase the health in your diet.
Foods High in Fiber
When you eat more fiber, your stomach thinks that it’s fuller than it actually is. And while this isn’t quite like foods than burn fat, it lessens the amount of overall calories that you can ingest, which leads to fat loss.
You’ll want to choose foods like complex carbohydrates, beans, carrots, etc. when you’re looking for high fiber foods. Even just adding a high fiber cereal in the morning can help boost your fat loss efforts.
Green Tea
While tea doesn’t really fall into foods that can assist in fat burning, it certainly can help you find a slimmer new you. Because green tea contains caffeine, it’s a natural stimulant that can help your body burn more calories while at rest – meaning that you can burn fat without doing a thing.
But it also includes ECCG compounds that are also supposed to help boost your metabolism as well. You can find green tea supplements as well as normal tea bags in your local grocery store.
Dairy Foods
According to new research, it seems that dairy products are the latest foods that burn fat. Studies have shown that dairy suppresses a fat producing hormone called calcitrol. By drinking two to three glasses of low fat milk each day or eating a few servings of low fat cheese or yogurt, you can help to suppress that hormone and make fat burning a breeze.
Hot and Spicy Foods
When you eat foods like jalapenos or hot peppers, you stoke the fat burning fires in your body. What happens is that a chemical is released into your body that increases your metabolism, if only for a short while.
By eating more spicy foods that burn fat, you can have tasty meals without the added guilt. Just add a little Tabasco sauce to your eggs in the morning or to your soup at night for all the kick your body needs.
Drink Plenty of Water
Water helps to rid the body of toxins and chemicals that make be slowing down your overall metabolism.
By drinking at least six glasses a day, you can make sure that your digestion is running smoothly and that anything that shouldn’t be in your body is eliminated.
This water intake will also help you feel full longer, which allows you to eat less and lose more weight. Many times our hunger is really just thirst in disguise.
High Protein Foods
Protein – While you might already think this because of the Atkins Diet, protein is thought to help increase your metabolism. Eating protein rich foods that burn fat will help you give your diet an edge. All you need to do is choose low fat protein items (and this includes soy-based items if you’re vegetarian) for each meal of the day.
Foods that burn fat are tasty and easy to add to your daily diet. With a little diet renovation, you can create a daily eating plan that’s working for you, instead of against you.
Saturday and sunday workout
1 hour each day of active exercise can include:
walking
biking
go to the park
basketball
the point is to be active and add an additional hour of exercise into your schedule
walking
biking
go to the park
basketball
the point is to be active and add an additional hour of exercise into your schedule
Thursday, November 12, 2009
Friday workout
Pushup challenge do as many pushups as you can rest 1 minute repeat
Hack squat 3x8
Lying leg curl 3x8
Nautilus pullover 2x15
Seated row 2x15
lateral raise 2x15
Tricep cable pressdown 2x15
Ez bar curl 2x15
Calf raise 2x15
Cable core rotations 3x10
leg raises 3x10
To Your Success!
Hack squat 3x8
Lying leg curl 3x8
Nautilus pullover 2x15
Seated row 2x15
lateral raise 2x15
Tricep cable pressdown 2x15
Ez bar curl 2x15
Calf raise 2x15
Cable core rotations 3x10
leg raises 3x10
To Your Success!
Week 2 attitude challenge
This week's Attitude drill will make you flex your confidence muscles. The "Walk Tall" drill focuses on your body's presnence.
Many people take their posture and body language for granted. Big mistake. You're going to practice consciously comporting yourself in a way that reflects the way you want to feel: confident and in control. Commit to doing the following drill one day this week:
Spend 1 hour walking briskly and purposefully around a retail or commercial area.
Pay careful attention to your posture, body language, gait, and facial expressions
Walk tall, keeping your shoulders back, chin up, arms relaxed comfortably at your sides
Go into establishments and ask questions of the merchants
Stand tall but relaxed, without leaning, slouching, or putting your hands in your pockets
Greet those around you with a strong voice and clear intention, maintaining a warm and respectful tone
Keep eye contact and handshake strength appropriate
Make a mental note of how you acted, how people responded to you, and how it felt to you.
Post your results
Remember this is about being the best YOU, not impersonating the Duke. And it's not an endorsement to be rude. That sort of behavior is a sign of weakness and lack of confidence. Stand, walk, talk, and act as if you are relaxed and supremely confident, and your own feedback system will relay it to the brain and adjust your attitude accordingly.
Later, once the drill is over, spend some time reviewing your experiences. Take special note of how much better you feel when you are mindful of posture and postive body language. The review itself can change your future actions, thoughts, and feelings. So ask:
What went right in your interactions
Were there times when it was difficult to maintain your presence? If so, what kinds of thoughts were involved in those difficult times?
What solutions did you use to remind yourself to stay on task and how might you better approach such interactions in the future?
Remember you are creating experiences that can change your future actions; atttend to the details.
Each time you practice this presence drill, try to connect more meaningfully with those you encounter within a shorter and shorter time span. Like all the drills, the more times you try this, the more you'll develop the skill set. And, of course, you'll intersperse your shop visits with plenty of brisk, fat-burining walking.
Many people take their posture and body language for granted. Big mistake. You're going to practice consciously comporting yourself in a way that reflects the way you want to feel: confident and in control. Commit to doing the following drill one day this week:
Spend 1 hour walking briskly and purposefully around a retail or commercial area.
Pay careful attention to your posture, body language, gait, and facial expressions
Walk tall, keeping your shoulders back, chin up, arms relaxed comfortably at your sides
Go into establishments and ask questions of the merchants
Stand tall but relaxed, without leaning, slouching, or putting your hands in your pockets
Greet those around you with a strong voice and clear intention, maintaining a warm and respectful tone
Keep eye contact and handshake strength appropriate
Make a mental note of how you acted, how people responded to you, and how it felt to you.
Post your results
Remember this is about being the best YOU, not impersonating the Duke. And it's not an endorsement to be rude. That sort of behavior is a sign of weakness and lack of confidence. Stand, walk, talk, and act as if you are relaxed and supremely confident, and your own feedback system will relay it to the brain and adjust your attitude accordingly.
Later, once the drill is over, spend some time reviewing your experiences. Take special note of how much better you feel when you are mindful of posture and postive body language. The review itself can change your future actions, thoughts, and feelings. So ask:
What went right in your interactions
Were there times when it was difficult to maintain your presence? If so, what kinds of thoughts were involved in those difficult times?
What solutions did you use to remind yourself to stay on task and how might you better approach such interactions in the future?
Remember you are creating experiences that can change your future actions; atttend to the details.
Each time you practice this presence drill, try to connect more meaningfully with those you encounter within a shorter and shorter time span. Like all the drills, the more times you try this, the more you'll develop the skill set. And, of course, you'll intersperse your shop visits with plenty of brisk, fat-burining walking.
Wednesday, November 11, 2009
Day 8
Great Job to all that came tonight!! WE lost 35 lbs of FAT!
Congrats to Joan Putnam and Sandy Lomaka both lost 5 1/2 lbs!
Thursday workout is: 60 minutes of cardio your choice Heart Rate at 80% of Target Heart Rate. You can do the bike, take a class, treadmill, run out side. It doesn't matter as long as you are aat 80%
You can divide it up into two 30 minute sessions or ever three 20 min sessions.
To Your Success
Congrats to Joan Putnam and Sandy Lomaka both lost 5 1/2 lbs!
Thursday workout is: 60 minutes of cardio your choice Heart Rate at 80% of Target Heart Rate. You can do the bike, take a class, treadmill, run out side. It doesn't matter as long as you are aat 80%
You can divide it up into two 30 minute sessions or ever three 20 min sessions.
To Your Success
Tuesday, November 10, 2009
Day 7
During the next 2 weeks we will be training the whole body during each of the three weekly workouts. Don't forget to bring a bottle of water and a towel to your workouts.
Remember we want to add activity into all areas of our life. To introduce the fat-torching system, you'll be making new choices this week to weave your commitment to fitness into your daily activities. You'll need to make choices each weekday that will total roughly 10 purposeful effort minutes that haven't previously been part of your day. Always use a watch to keep track of your time. Here is your cardio challenge:
During Monday- Friday your objective is to collect 10 points (10 minutes worth of Cardio in addition to your daily workout assignments
Focus not on exact time, but rather on making the best use of each activity
Fail to collect all 10 points and you lose ALL credit for that day
You need 50 points by week's end to meet the challenge
Remember, one of the best opportunities for most is getting to and from work.
If you drive to work, park far enough away to add a brisk 5 minute walk. Don't just focs on the walk from the car, but work on the walk back too. This will add up to the 10 minutes total of effort you need for the day. Also, focus on the effort you put into the walk and not as much on the time.
Whenever you can, choose the stairs over the elecator. If you live or work in a high-rise building, take the stairs for 5 minutes, then take the elvator up for the remainder. Challenge yourself: If you carry a briefcase, switch hands halfway through to balance out the effort.
If your circumstances absolutely prevent you from adding effort to your daily trip to work, try integrating your activity into your work hours.
take a brisk 10 minute walk at lunch time or during a meal break.
Take 2 brisk 5 minute walks or climb stairs during short work breaks
Do whatever it takes to get those 50 points by the end of the week, and you'll be on your way to reaching your goals!
Wednesday's workout:
Lunge 3x8
DB swing 3x4
DB incline 3x10
Deadlift 3x10
Leg press 2x20
Tricep pressdowns 2x20
Cybex bicep 2x20
DB overhead press 2x20
Seated leg curl 2x20
Seated calf raise 2x20
Reverse crunch 3x20
Swiss ball crunch 3x20
To Your Success!
Remember we want to add activity into all areas of our life. To introduce the fat-torching system, you'll be making new choices this week to weave your commitment to fitness into your daily activities. You'll need to make choices each weekday that will total roughly 10 purposeful effort minutes that haven't previously been part of your day. Always use a watch to keep track of your time. Here is your cardio challenge:
During Monday- Friday your objective is to collect 10 points (10 minutes worth of Cardio in addition to your daily workout assignments
Focus not on exact time, but rather on making the best use of each activity
Fail to collect all 10 points and you lose ALL credit for that day
You need 50 points by week's end to meet the challenge
Remember, one of the best opportunities for most is getting to and from work.
If you drive to work, park far enough away to add a brisk 5 minute walk. Don't just focs on the walk from the car, but work on the walk back too. This will add up to the 10 minutes total of effort you need for the day. Also, focus on the effort you put into the walk and not as much on the time.
Whenever you can, choose the stairs over the elecator. If you live or work in a high-rise building, take the stairs for 5 minutes, then take the elvator up for the remainder. Challenge yourself: If you carry a briefcase, switch hands halfway through to balance out the effort.
If your circumstances absolutely prevent you from adding effort to your daily trip to work, try integrating your activity into your work hours.
take a brisk 10 minute walk at lunch time or during a meal break.
Take 2 brisk 5 minute walks or climb stairs during short work breaks
Do whatever it takes to get those 50 points by the end of the week, and you'll be on your way to reaching your goals!
Wednesday's workout:
Lunge 3x8
DB swing 3x4
DB incline 3x10
Deadlift 3x10
Leg press 2x20
Tricep pressdowns 2x20
Cybex bicep 2x20
DB overhead press 2x20
Seated leg curl 2x20
Seated calf raise 2x20
Reverse crunch 3x20
Swiss ball crunch 3x20
To Your Success!
Monday, November 9, 2009
Day 6
How many of you placed the $40 bet with your friend or family member? Be sure to place the $40 (or more) where you can see it every day, such as taped to the refrdgerator or bathroom mirror. It makes it public, and everytime you see it you can recommit yourself to your goals and Destination. If you can afford it, go ahead and make the same bet with somebody you will be exercising with. Or, better yet, get a friend to join the Burn More FAT! program with you. One fo your training partner's responsibilites is to encourage you and continually remind you of your promise to yourself. And, of course, you will have made a promise to yourself in public to take those actions necessary to succeed and someone will be watching. Unless you meet your goals, you don't get your money back. You have to want it, it has to be a way you define yourself...but a little bit of external motivation never hurts to get that ball rolling.
Congratulations on setting your goals! You've made a 100 percent commitment to the transformation. Honor your Pledge and full speed ahead!
Over the next 4 week, Burn More FAT! will focus on two things:
Primary target: torching excess body fat and building lean muscle
Secondary target: bossting power and maximizing strength
Now for your workout:
Cardio warmup 15 minutes
Repeat each exercise as a circuit 3 times 15 reps each exercise
Kettlebell squats
1 arm kettlebell overhead press 15 each arm
1 arm kettlebell swings 15 each side
Kettlebelle rotations 15 each side
Cardio 15 minutes
To Your Success!
Congratulations on setting your goals! You've made a 100 percent commitment to the transformation. Honor your Pledge and full speed ahead!
Over the next 4 week, Burn More FAT! will focus on two things:
Primary target: torching excess body fat and building lean muscle
Secondary target: bossting power and maximizing strength
Now for your workout:
Cardio warmup 15 minutes
Repeat each exercise as a circuit 3 times 15 reps each exercise
Kettlebell squats
1 arm kettlebell overhead press 15 each arm
1 arm kettlebell swings 15 each side
Kettlebelle rotations 15 each side
Cardio 15 minutes
To Your Success!
Day 5
Monday's Workout:
I hope everyone had a great weekend! Looks like some of you set great goals, now it's time to meet those goals.
Here is Today's workout:
Lunges3x8
Pushups 3x8
Standing DB shoulder press 3x10
DB Shrug Seated 3x10
DB squat 2x20
Lying leg curl 2x20
Lat pull down 2x20
Tecno gym upper back row 2x20
Lying tri ext 2x20
Ez bar curl 2x20
Side plank crunch 3x20
Back Ext 3x20
good luck and post your results!
I hope everyone had a great weekend! Looks like some of you set great goals, now it's time to meet those goals.
Here is Today's workout:
Lunges3x8
Pushups 3x8
Standing DB shoulder press 3x10
DB Shrug Seated 3x10
DB squat 2x20
Lying leg curl 2x20
Lat pull down 2x20
Tecno gym upper back row 2x20
Lying tri ext 2x20
Ez bar curl 2x20
Side plank crunch 3x20
Back Ext 3x20
good luck and post your results!
Friday, November 6, 2009
Day 3
Saturday's workout
It is supposed to be a GREAT weekend. I challenge you to get 1-2 hours of physical activity outside on saturday.
Go for a walk
Ride your bike
Take your kid to the park
Rake leaves
The goal is to NOT stop. Don't take your kid to the park, and sit your butt on the bench while he runs around. Get up and move, chase him, play tag, and keep moving!
It is supposed to be a GREAT weekend. I challenge you to get 1-2 hours of physical activity outside on saturday.
Go for a walk
Ride your bike
Take your kid to the park
Rake leaves
The goal is to NOT stop. Don't take your kid to the park, and sit your butt on the bench while he runs around. Get up and move, chase him, play tag, and keep moving!
FIT Challenge
Revise your goals daily to account for detours and roadblocks. If you didn't do it yesterday, write out your goals using pen and paper or post them on this blog. Now:
Choose the long-term or midterm goal that's most important to you, and place a $40 (or more) performance-based wager on it with a family member or friend. Now you've got your skin in the game!
Be specific about what you are betting on. Here are some examples:
I will perform all 27 resistance workouts by D-day.
I will eat NO fast food at all until D-day.
I will eat No bread, pasta, rice or cereal during weeks 8-10 of the challenge
I will take 5 group fitness classes over the next 3 weeks
Don't forget to target short-term action goals, too
Tomorrow I will eat no junk food, but I will eat enough protein to sustain lean muscle growth and FAT torching because I WILL SUCCEED during this challenge
And feel free to reward yourself frequently for adhering to your short-term goals- these little pay offs will keep you on track.
example: if i workout everyday this week I will get a 1 hour massage,
I will have 1 hersey's kiss if i don't eat fast food all week.
To Your Success,
Brandon R. Musick
Choose the long-term or midterm goal that's most important to you, and place a $40 (or more) performance-based wager on it with a family member or friend. Now you've got your skin in the game!
Be specific about what you are betting on. Here are some examples:
I will perform all 27 resistance workouts by D-day.
I will eat NO fast food at all until D-day.
I will eat No bread, pasta, rice or cereal during weeks 8-10 of the challenge
I will take 5 group fitness classes over the next 3 weeks
Don't forget to target short-term action goals, too
Tomorrow I will eat no junk food, but I will eat enough protein to sustain lean muscle growth and FAT torching because I WILL SUCCEED during this challenge
And feel free to reward yourself frequently for adhering to your short-term goals- these little pay offs will keep you on track.
example: if i workout everyday this week I will get a 1 hour massage,
I will have 1 hersey's kiss if i don't eat fast food all week.
To Your Success,
Brandon R. Musick
Fit tips
- Here's some sweet news: Blueberries may help lower blood sugar levels and insulin resistance, researchers in Canada found. In a small study, overweight men at risk for heart disease and diabetes drank 1 cup of wild blueberry juice everyday for 3 weeks. Their blood sugar dropped by roughly 10 percent, and their insulin resistance also fell compared with that of control group participants who drank a placebo. The benefits may come from the effect on the pancreas of the fruit's high level of anthocyanins. (The pancreas regulates blood sugar by producing insulin.) Frozen wild blueberries off the same benefits as the juice.
- The remedy for hypertension is right in front of your face: breathing slowly through your nose can lower your blood pressure. In a new Indian study, people who practiced daily slow breathing exercises for 3 months resuced their systolic BP by 11 points and their diastolic by 7 points. Slow breathing increases the activity of your parasympathetic nervous system, which regulates blood pressure. Close one nostril and exhale through the other for 6 seconds. Study participants did this for 15 minutes twice a day, but shorter sessions should also work.
- Strongman exercises aren't just for competitors on tv, they can help you eliminate weaknesses in your workout as well. Exercises like squats deadlifts and power cleans train your muscles in an up-and-down motion and when both feet are on the ground, but they ignore the lateral torso strength needed to maximize athletic performance. Add the farmer's walk to build more balanced strength.
- What you eat before you go to the gym might make a difference in transforming your body. Drinking a protein shake before and during weight training may speed FAT loss, say researchers ay Syracuse University. They found that people who drank a combination of amino acids and carbohydrates had higher metabolic rates the next day compared with when they ate just carbs. The extra protein may help lower the stress hormone cortisol, and that drop could boost your metabolism following exercise. Consuming a protein shake during resistance training may speed FAT loss and help build lean muscle.
Thursday, November 5, 2009
Day 2
I hope everyone completed thier fitness challenge for today! I know some of you have medical conditions that may limit certain activities. Be smart, if something hurts don't do it. Come see a personal trainer and get a substitute exercise.
Friday's workout:
This challenge starts with commitment. To prepare for your next "fitness challenge" you'll need to set your goals. Go back to what you wrote down for your destination, and remember why you accepted the challenge and what you want to accomplish by the last day of the 10 week challenge. Now make your bench marks specific and tangible, but realistic and acheivable.
Friday's workout:
This challenge starts with commitment. To prepare for your next "fitness challenge" you'll need to set your goals. Go back to what you wrote down for your destination, and remember why you accepted the challenge and what you want to accomplish by the last day of the 10 week challenge. Now make your bench marks specific and tangible, but realistic and acheivable.
Set your long term goals = the big picture outcomes
Example: I will complete every planned workout each week of the challenge
Set your midterm goals = name a date
Example: On the 30th day of next month, I will not have missed a single workout
Set your short term goals = plan your actions
Example: Tomorrow I will make my workout a priority by doing it early in the day."
Workout:
High cable row done on Freemotion machine 3x8
Ball or free squat 3x10
DB Bench 3x10
Cybex row 2x20
Cybex tricep 2x20
Standing DB curl 2x20
lateral raise 2x20
Deadlift 2x20
Calf raise no weight 2x20
reverse crunch 3x20
Standard crunch on floor 3x20
How to Burn Fat by Running
To loose one pound of fat you must expend 3,500 calories more than you consume. On average running expends about 100 calories per mile. If you want to lose weight, you might consider adding running to your weight-loss plan because it is one of the top energy-expending exercises.
Difficulty: Moderately Challenging
Things You'll Need:
Running shoes
Comfortable running clothes
Step 1
Go easy on yourself in the beginning. If you are new to running start out by going out to run three days a week, 30 minutes each time.
Step 2
Walk before your run. This is the best way to ease into a running program. You will still be burning fat. Try doing walk-run intervals: five minutes walking; three minutes running. Then slowly increase your running time.
Step 3
Once you reach 30 minutes straight of running three times a week add another day of running per week into your schedule. When you are comfortable with that add a fifth day of running to your program. With the Burn More FAT! diet, you should be loosing weight at this time.
Now You're a Runner
Step 1
Once you can comfortably run for thirty minutes at a time four or five times a week, you are ready to lengthen your runs.
Step 2
Running longer slower runs will help you burn more fat and shape up fast. At this point in your program, you probably have already lost considerable weight and firmed up.
Step 3
Add mileage very slowly to your program to avoid injury. Extend only one run at a time by about five minutes per week.
Speed Melts Pounds Too
Step 1
Trade a regular run day for speed intervals and another for a tempo run. Speed work further revs up your metabolism to burn fat and firm your physique.
Step 2
Add weight training to your schedule. Building muscle will rev up your metabolism and protect you from injury while you run.
Step 3
Speed training will boost your metabolism and help you burn more fat even when you're resting. Continue your regular training runs with one longer slow run per week for a complete workout schedule that will turn you into a lean and trim runner
Difficulty: Moderately Challenging
Things You'll Need:
Running shoes
Comfortable running clothes
Step 1
Go easy on yourself in the beginning. If you are new to running start out by going out to run three days a week, 30 minutes each time.
Step 2
Walk before your run. This is the best way to ease into a running program. You will still be burning fat. Try doing walk-run intervals: five minutes walking; three minutes running. Then slowly increase your running time.
Step 3
Once you reach 30 minutes straight of running three times a week add another day of running per week into your schedule. When you are comfortable with that add a fifth day of running to your program. With the Burn More FAT! diet, you should be loosing weight at this time.
Now You're a Runner
Step 1
Once you can comfortably run for thirty minutes at a time four or five times a week, you are ready to lengthen your runs.
Step 2
Running longer slower runs will help you burn more fat and shape up fast. At this point in your program, you probably have already lost considerable weight and firmed up.
Step 3
Add mileage very slowly to your program to avoid injury. Extend only one run at a time by about five minutes per week.
Speed Melts Pounds Too
Step 1
Trade a regular run day for speed intervals and another for a tempo run. Speed work further revs up your metabolism to burn fat and firm your physique.
Step 2
Add weight training to your schedule. Building muscle will rev up your metabolism and protect you from injury while you run.
Step 3
Speed training will boost your metabolism and help you burn more fat even when you're resting. Continue your regular training runs with one longer slow run per week for a complete workout schedule that will turn you into a lean and trim runner
Wednesday, November 4, 2009
Day 1
So you are ready to begin your journey. I know you have been given ALOT of information. Use this blog and our meetings to hold you accountable. I want you all to succeed.
Tips:
Tips:
- Keep your fat and carbs low during this phase of the program,
- If you are hungry at night try a whey/casien blend protein shake. The casein in the protein is most critical, as it is slow digesting protein, which will provide you with slow trickles of amios for most of the night.
- It's a good idea to get at least 8 hours of sleep per night. The body grows and recovers during sleep, without that repair time everything you do goes to waste
- When you eat out request a lean meat that isn't basted in butter. Many resturants baste their steaks in butter and that can be a killer.
OK Here is your workout for Thursday
Walk/jog as fast as you can 2 miles further than you have done in the last 7 days. log onto the comment section with how far you went and your time. Cheer everyone on!!
i.e. If you haven't done any exercise in the last 7 days you will walk 2 miles at your fastest pace or if you have ran 3 miles you will run 5 tomorrow, go as fast as you can if you have to recover, don't stop keep moving until you recover then pick it back up.
* If you have limitations, you must consult your doctor before continuing with the exercise program.
No resistance training today that begins on Friday
To Your Success,
Brandon R. Musick
Fitness Director
Olathe Prairie Life Fitness
B.S., ISSA CPT, U.S. ARMY MFT, American College of Wellness
816-309-1658 bmusick@prairielife.com or elitetraining@hotmail.com
Thursday, October 29, 2009
supplements
Getting the body you desire is not a one-day activity and requires a constant drive along with hard work, to achieve the desired results in the form of a great physique.
However, the question is - who has got the patience today? People look for fitness supplements to help boost their results without bothering about the side-effects. Stores stocked with chemicals and supplements are a proof of this.
Talking about supplements, the best deal would be to go for natural ones. They make the process of your muscle building easier, thus enabling you to achieve your ultimate goal faster, with no harmful effects. To know more about the nutritional bodybuilding supplements, browse through following:
Bodybuilding Nutritional Supplement
Proteins
Proteins are the building blocks of our body and helps in improving body composition and building muscle. Those who weight train should engage in high protein diet, because of their indulgence in strenuous workout. Protein gives a boost to the energy level, thereby helping you carry out more intense workouts and perform them for a longer duration. Remember, a heavy built person needs more proteins, when compared to a person of average or lean built. The best way to give your body the necessary proteins is to incorporate protein food supplements such as whey, soy, egg and casein, in the meals.
Meal Replacement Powders
Meal replacement powders, or MRPs, are popular picked items for those who exercise. Containing a blend of protein, carbs and fat along with vitamins, minerals and trace elements, it helps the body get all the nutrients required. After a long hour of workout in the gym, it becomes essential for bodybuilders to consume a healthy diet. MRP are nutritionally complete foods and make perfect replacement for breakfast, lunch or dinner.
Creatine
Creatine proves to be an effective natural body building supplement. It enhances the energy levels of your body and helps in driving out the feeling of fatigue. Remember, if you feel energetic, you will perform better, exercise longer and feel less soreness later. Apart from this, creatine helps increase muscle mass. Creatine is also produced by our body. Increasing its level, therefore, would definitely have improved results in your muscle building progress, boosting the level of tolerance to pain.
Glutamine
A natural supplement, glutamine helps build body mass effectively. Glutamine provides the body with enzymes that help you work out for a longer period without getting the pangs of stress and tiredness. Increase duration acts favorably as it also helps the workout that much more. Glutamine also speeds up the nutrients in the body to the muscles, which results in large, more finely toned muscles.
Vitamin
Vitamins play a crucial converting food into energy. Calorie free molecules, it helps in processing fats, carbohydrates, and protein. While vitamins B helps maintain a healthy digestive system, Vitamin C lowers cortisol and produces collagen. On the other hand, Vitamin E helps keep your body's immune system strong and Vitamin A aids in the production of Glycogen, which stores the energy.
However, the question is - who has got the patience today? People look for fitness supplements to help boost their results without bothering about the side-effects. Stores stocked with chemicals and supplements are a proof of this.
Talking about supplements, the best deal would be to go for natural ones. They make the process of your muscle building easier, thus enabling you to achieve your ultimate goal faster, with no harmful effects. To know more about the nutritional bodybuilding supplements, browse through following:
Bodybuilding Nutritional Supplement
Proteins
Proteins are the building blocks of our body and helps in improving body composition and building muscle. Those who weight train should engage in high protein diet, because of their indulgence in strenuous workout. Protein gives a boost to the energy level, thereby helping you carry out more intense workouts and perform them for a longer duration. Remember, a heavy built person needs more proteins, when compared to a person of average or lean built. The best way to give your body the necessary proteins is to incorporate protein food supplements such as whey, soy, egg and casein, in the meals.
Meal Replacement Powders
Meal replacement powders, or MRPs, are popular picked items for those who exercise. Containing a blend of protein, carbs and fat along with vitamins, minerals and trace elements, it helps the body get all the nutrients required. After a long hour of workout in the gym, it becomes essential for bodybuilders to consume a healthy diet. MRP are nutritionally complete foods and make perfect replacement for breakfast, lunch or dinner.
Creatine
Creatine proves to be an effective natural body building supplement. It enhances the energy levels of your body and helps in driving out the feeling of fatigue. Remember, if you feel energetic, you will perform better, exercise longer and feel less soreness later. Apart from this, creatine helps increase muscle mass. Creatine is also produced by our body. Increasing its level, therefore, would definitely have improved results in your muscle building progress, boosting the level of tolerance to pain.
Glutamine
A natural supplement, glutamine helps build body mass effectively. Glutamine provides the body with enzymes that help you work out for a longer period without getting the pangs of stress and tiredness. Increase duration acts favorably as it also helps the workout that much more. Glutamine also speeds up the nutrients in the body to the muscles, which results in large, more finely toned muscles.
Vitamin
Vitamins play a crucial converting food into energy. Calorie free molecules, it helps in processing fats, carbohydrates, and protein. While vitamins B helps maintain a healthy digestive system, Vitamin C lowers cortisol and produces collagen. On the other hand, Vitamin E helps keep your body's immune system strong and Vitamin A aids in the production of Glycogen, which stores the energy.
Tuesday, September 22, 2009
Tired of the mindless crunches but not willing to accept letting your belt out a notch? If you are like most women (and men), having fabulous abs ranks high on your fitness wish list. Whether you are struggling to lose that post-baby belly or simply looking for abs exercises that deliver true tummy-toning results, fitness expert Brandon Musick says his 15 Minute Abs Workout is all you need.
The tummy is a top trouble spot Musick, “Women and men rank protruding bellies, expanding waistlines and flabby abs as three top trouble spots.”And it isn’t just the 20-something single college crowd who seek slimmer waists. The ISSA certified fitness professional and Army Master Fitness Trainer, who has been in practice for more than 10 years and has been chosen 3 times as "best personal trainer", says fab abs are a fitness desire for people of all ages – from 15 to 95 years old – males and females.
Abs are the most challenging to change according to Musick, the torso, particularly the abdominals, is the most challenging area of the body to keep in shape. However, the right combination of exercises coupled with a healthy diet and balanced exercise program can tighten those hard to tone abs and boost your health, too.
What makes the 15 Minute Abs Workout superior? If you’ve been disappointed by the many abs flattening routines you see in health and fitness magazines or on TV – you know the ones, with the fit chick/dude sporting a serious washboard belly – it may be because you need a different approach to a toned tummy. Musick looks beyond the six-pack philosophy and recommends a core training approach to fab abs, meaning endless crunches are out, and training your major torso muscles is in.“The four routines I coach offer a unique blend of exercises, including some techniques from yoga, Pilates and physical therapy. The exercises target the midsection from every angle, using a variety of positions to give you the best results, both aesthetically and functionally,” he explains.
The importance of core training; Core training and functional fitness have become the fitness norm with many health, fitness and sports professionals and is viewed as a celebrity fitness secret. And with good reason: Viewing your body as a system and training major muscle groups to work together is not only an efficient way of exercising, it is effective in giving you full body fitness. “Core training is an integrated approach to working the muscles of the torso and pelvis, training them to function as a unit, instead of in isolation,” says Musick.
“The abdominals and spinal extensors are key players in core training, providing support for the spine and maintaining its proper alignment. As you tone your abs, you also develop core strength, which improves your posture, creates support for the low back and relieves upper-back and neck pain.”You may be striving for a tight tummy to better your appearance, but a toned torso provides so much more. A strong core provides stamina, stability and power in your everyday activities and it helps you look and feel better.
The heart-health factor: Experts warn that belly fat is the most unhealthy type of fat to have on your body. Musick concurs, “Fat found deep in the abdomen is the real culprit. The enzymes in abdominal fat cells are very active, allowing fat to move easily into and out of the cells. The greater amount of fat in the abdominal cavity, the greater amount that can be dumped into the bloodstream, contributing to high cholesterol levels and heart disease.”Musick refers to abdominal fat as “toxic fat” and recommends exercise to get rid of it. Research shows that exercise reduces the size of fat cells in the belly more effectively than dieting alone and that it also prevents fat from being stored in the organs and muscles.
The 15 minute abs routine: Though Musick's core training program is designed to take 15 minutes, don’t expect to get a six-pack on 15 minutes alone. Musick recommends supplementing your abdominal exercises with regular cardio activity – 30 minutes five days a week – and a healthy diet.
When your ready for results!
The tummy is a top trouble spot Musick, “Women and men rank protruding bellies, expanding waistlines and flabby abs as three top trouble spots.”And it isn’t just the 20-something single college crowd who seek slimmer waists. The ISSA certified fitness professional and Army Master Fitness Trainer, who has been in practice for more than 10 years and has been chosen 3 times as "best personal trainer", says fab abs are a fitness desire for people of all ages – from 15 to 95 years old – males and females.
Abs are the most challenging to change according to Musick, the torso, particularly the abdominals, is the most challenging area of the body to keep in shape. However, the right combination of exercises coupled with a healthy diet and balanced exercise program can tighten those hard to tone abs and boost your health, too.
What makes the 15 Minute Abs Workout superior? If you’ve been disappointed by the many abs flattening routines you see in health and fitness magazines or on TV – you know the ones, with the fit chick/dude sporting a serious washboard belly – it may be because you need a different approach to a toned tummy. Musick looks beyond the six-pack philosophy and recommends a core training approach to fab abs, meaning endless crunches are out, and training your major torso muscles is in.“The four routines I coach offer a unique blend of exercises, including some techniques from yoga, Pilates and physical therapy. The exercises target the midsection from every angle, using a variety of positions to give you the best results, both aesthetically and functionally,” he explains.
The importance of core training; Core training and functional fitness have become the fitness norm with many health, fitness and sports professionals and is viewed as a celebrity fitness secret. And with good reason: Viewing your body as a system and training major muscle groups to work together is not only an efficient way of exercising, it is effective in giving you full body fitness. “Core training is an integrated approach to working the muscles of the torso and pelvis, training them to function as a unit, instead of in isolation,” says Musick.
“The abdominals and spinal extensors are key players in core training, providing support for the spine and maintaining its proper alignment. As you tone your abs, you also develop core strength, which improves your posture, creates support for the low back and relieves upper-back and neck pain.”You may be striving for a tight tummy to better your appearance, but a toned torso provides so much more. A strong core provides stamina, stability and power in your everyday activities and it helps you look and feel better.
The heart-health factor: Experts warn that belly fat is the most unhealthy type of fat to have on your body. Musick concurs, “Fat found deep in the abdomen is the real culprit. The enzymes in abdominal fat cells are very active, allowing fat to move easily into and out of the cells. The greater amount of fat in the abdominal cavity, the greater amount that can be dumped into the bloodstream, contributing to high cholesterol levels and heart disease.”Musick refers to abdominal fat as “toxic fat” and recommends exercise to get rid of it. Research shows that exercise reduces the size of fat cells in the belly more effectively than dieting alone and that it also prevents fat from being stored in the organs and muscles.
The 15 minute abs routine: Though Musick's core training program is designed to take 15 minutes, don’t expect to get a six-pack on 15 minutes alone. Musick recommends supplementing your abdominal exercises with regular cardio activity – 30 minutes five days a week – and a healthy diet.
When your ready for results!
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