The PUSH, PULL, LEGS technique is based on focusing efforts on either PUSHING away from the center of your body, or PULLING toward your center.
To utilize this technique you perform PUSH or major concentric exercises on day one.
Day two, alternate to PULL or eccentric exercises.
Day three work the legs and the abdominal.
This technique is most effective when two cycles of PUSH, PULL, LEGS are completed each week. That is, six workout days, at 60-90 minutes a session, and one day of rest.
Results from clients show an increase in strength an average of 25% after two months. This includes clients following the basic rules of rest/recuperation, diet, and minor supplementation.
To begin the program utilize light weights and focus on technique. Ensure your form for every exercise is proper. Slowly increase the weight lifted as you become more familiar with the PUSH, PULL, LEGS technique. To ensure you are utilizing the correct weight load for your fitness level, consider the following:
When you wake up the next day, you should be slightly sore. If your muscles are sore throughout the day, your weight load needs to be decreased. If you wake up the next day and are not sore, then increase the weight load. Generally the percentage of decrease or increase is 10-20% of the current weight so as to gradually build or decrease your weight load.
For most clients female clients I recomend 3 sets per exercise with repetitions of 15,12,10.
For clients with primary goals to dramatically increase their size and strength, utilize a program of 4 sets per exercise with repetitions of 12, 10, 8, 6, respectively. For the hard gainers utilize the 4 sets per exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase the weight load with each set.
If you do not experience muscle fatigue by last repetition of set 3, you need to add more weight. Pay particular attention to muscle fatigue on the last two sets.
PUSH, major concentric exercises:
Bench Press
Press Behind Neck
Alternate Dumbbell Press
Tricep Pressdown
Seated Dumbbell Press
Parallel Bar Dips
Incline Press
Supine Flies
Incline Flies
Tricep Extension
Cable Crossovers
Close-grip Bench Press
Decline Press
Dumbbell Tricep Stretch
Tricep Kickbacks
Tricep Dumbbell Ext.
PULL, major eccentric exercises:
Barbell curl
Lateral Raise
Upright Row
Front Pull down
Bent-over Flies
Lateral Raise
Pulls
Alt. Dumbbell Raise
Bent-over Rows
Low Pulley Rows
T-bar Rows
Dumbbell Rows
Shrugs
Incline Dumbbell Curls
Barbell Curls
Alt. Dumbbell Curls
Concentration Curls
Wide-grip Chin Pulls-ups
Examples of LEGS/AB exercises:
Incline Twisting Sit-ups
Roman Chair Sit-ups
Hanging Leg Raise
Incline Knee Raise
Crunches
Squats
Hack Squats
Leg Curls
Thigh Extensions
Leg Press
Sissy Squat
Standing Calf Raise
Seated Calf Raise
To Your Success!
Thursday, August 27, 2009
Wednesday, August 26, 2009
Worrying About Post-Workout Eating?
You may wonder if you need to pay the same attention to what you put in your mouth after a workout.
Olympian Dara Torres recently attributed some of her amazing swimming success to an amino acid supplement that she feels helps her recover better. You may wonder if you need to pay the same attention to what you put in your mouth after a workout.
If your exercise routine consists of a 30-minute walk three times a week, just make sure you get some water or other fluid after you work out. But if you're training for a marathon, say, or a century bike ride, or putting in a lot of time at the gym lifting weights, you might want to pay at least some attention to what you eat to get the most out of your workouts.
Still, you don't need to buy pricey recovery drinks or special supplements.When you work out hard or long enough, you deplete the body's glycogen stores. You may also be breaking down muscle tissue if you're lifting heavy weights or doing an endurance workout that includes running down hills or doing interval training.
For those reasons, it's important to take in some carbohydrates and a little bit of protein after you do a heavy or long workout--especially if you're going to work out again the next day. Protein enhances repair and recovery, so you get stronger.
Aim to get the food in 15 to 30 minutes after the end of a workout. That's the period of time in which the body seems to get the most bang for its buck from ingesting carbs and protein.If you're not planning on another big workout the next day (or later in the day, for some serious athletes), you can worry less about the timing of the meal and more about making sure you get adequate carbs and protein spread over the rest of your daily diet. This will vary depending on your goals, workouts and other factors.
I recommend a range of between 0.45 grams and 1 gram of protein per pound of body weight, depending on activity levels, and as little as 0.4 grams of carb per pound of body weight for a sedentary adult all the way up to 5.5 grams per pound for an athlete working out for many hours a day.
The elderly should be especially careful to include protein during the day since they might not be eating enough of the nutrient to get all the benefit of a strength-training program.The source of your post-workout food is up to you. Regular food like yogurt or chocolate low-fat milk is fine.
Many people find a drink a handy way to get in a hit of carbs and protein, I make my own smoothies when I'm finished from working out, using, for example, skim milk, half a banana, and whey protein powder. Whey is an excellent source of essential amino acids, it's easy on the stomach, and it's very rapidly digested and absorbed.
There's no need for supplements of individual amino acids, like the ones Torres takes. (This analysis questions their contribution, as well as that of Torres's super-duper stretching routine, and notes that the supplement's listed ingredients don't include the essential amino acids that are known to rebuild muscle.)
Even if you aren't working out intensely enough to make it essential you get in a specific post-exercise meal, eating immediately after a workout can keep you from overeating later in the day.
People trying to lose weight often skimp on food before and after a workout, when in fact they should do the opposite. My advice: Take in a pre-workout snack and a small post-workout meal, then eat more moderately during the rest of the day. Just be sure you count your post-workout food in your daily calorie budget.
Olympian Dara Torres recently attributed some of her amazing swimming success to an amino acid supplement that she feels helps her recover better. You may wonder if you need to pay the same attention to what you put in your mouth after a workout.
If your exercise routine consists of a 30-minute walk three times a week, just make sure you get some water or other fluid after you work out. But if you're training for a marathon, say, or a century bike ride, or putting in a lot of time at the gym lifting weights, you might want to pay at least some attention to what you eat to get the most out of your workouts.
Still, you don't need to buy pricey recovery drinks or special supplements.When you work out hard or long enough, you deplete the body's glycogen stores. You may also be breaking down muscle tissue if you're lifting heavy weights or doing an endurance workout that includes running down hills or doing interval training.
For those reasons, it's important to take in some carbohydrates and a little bit of protein after you do a heavy or long workout--especially if you're going to work out again the next day. Protein enhances repair and recovery, so you get stronger.
Aim to get the food in 15 to 30 minutes after the end of a workout. That's the period of time in which the body seems to get the most bang for its buck from ingesting carbs and protein.If you're not planning on another big workout the next day (or later in the day, for some serious athletes), you can worry less about the timing of the meal and more about making sure you get adequate carbs and protein spread over the rest of your daily diet. This will vary depending on your goals, workouts and other factors.
I recommend a range of between 0.45 grams and 1 gram of protein per pound of body weight, depending on activity levels, and as little as 0.4 grams of carb per pound of body weight for a sedentary adult all the way up to 5.5 grams per pound for an athlete working out for many hours a day.
The elderly should be especially careful to include protein during the day since they might not be eating enough of the nutrient to get all the benefit of a strength-training program.The source of your post-workout food is up to you. Regular food like yogurt or chocolate low-fat milk is fine.
Many people find a drink a handy way to get in a hit of carbs and protein, I make my own smoothies when I'm finished from working out, using, for example, skim milk, half a banana, and whey protein powder. Whey is an excellent source of essential amino acids, it's easy on the stomach, and it's very rapidly digested and absorbed.
There's no need for supplements of individual amino acids, like the ones Torres takes. (This analysis questions their contribution, as well as that of Torres's super-duper stretching routine, and notes that the supplement's listed ingredients don't include the essential amino acids that are known to rebuild muscle.)
Even if you aren't working out intensely enough to make it essential you get in a specific post-exercise meal, eating immediately after a workout can keep you from overeating later in the day.
People trying to lose weight often skimp on food before and after a workout, when in fact they should do the opposite. My advice: Take in a pre-workout snack and a small post-workout meal, then eat more moderately during the rest of the day. Just be sure you count your post-workout food in your daily calorie budget.
Genetic Bell Curve
I wand to introduce the concept of the Genetic Bell Curve.
Where you are placed genetically on the Genetic Bell can affect how easily or otherwise you can burn or loose fat. With the Genetic Bell Curve, you are placed in one of three spots.
Most people, about 60 % of the population will be genetically average on the bell curve. This simply means that if you are among the 60%, you will respond well and predictably to a properly constructed nutrition and exercise regimen.
The 20% who are on the right side of the curve are "genetically above average". They are the over endowed. This group will lose fat very quickly and easily, even if their nutrition and training isn't quite perfect.
Now, the remaining 20% on the left side are not the doomed. They are just below average genetically and a little disadvantaged.
I advise that knowing the role of genetic heritage, your goal should be to achieve your own personal best, while avoiding comparisons to others who may have totally different genetics than you.
The genetic bell curve is not all there is to it. There are at least 10 other genetic variables that affect your success, some of which include;
Basal metabolic rate- How much energy or calories you burn while at rest
Number of fat cells- Each individual is born with a certain number of fat cells. In addition, fat cells can increase but can not be decreased but can be shrunk.
Muscle fibers- Like fat cells, you were also born with a pre-determined number of muscle fibers. The more muscle fibers you were born with the better your chances of developing muscles.
Other variables include Limb lengths, Joint circumferences, and muscle insertions points.
Who would ordinarily think that limb length and muscle insertion points would have anything to do with how you loose fat and gain muscle.
There are three different body types the further affect your ability to loose fat and gain muscles. These are:
The Ectomorph: A naturally tall and skinny type with small joints and a small waist. Ectomorphs are naturally lean and usually never have trouble with excess body fat during their entire lives. Many ectomorphs can maintain extremely low body fat while doing no cardiovascular exercise whatsoever.
The endomorph: This is the disadvantaged group. Most people who are working hard but still struggling to lose body fat are endomorphs. Endomorphs have a slow metabolism and are genetically prone to store body fat easily. They are usually, but not always, large framed with medium to large joints. Endomorphs generally have a very difficult time losing fat with diet alone.
The mesomorph: A natural-born athlete and bodybuilder, the pure mesomorph is naturally lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Most mesomorphs were lean and muscular before they even started working out.
Why is all this important?
It is important because knowing your body type, where you are on the genetic bell cure and these other variables, will give you an idea of what you are up against. If you are one of the 20% on the left side, and also and endomorph, that simply means you have to work harder than someone in the middle or on the right side and an endomorph.
Knowledge is power, only when it is properly applied. Go forth and shine!
Where you are placed genetically on the Genetic Bell can affect how easily or otherwise you can burn or loose fat. With the Genetic Bell Curve, you are placed in one of three spots.
Most people, about 60 % of the population will be genetically average on the bell curve. This simply means that if you are among the 60%, you will respond well and predictably to a properly constructed nutrition and exercise regimen.
The 20% who are on the right side of the curve are "genetically above average". They are the over endowed. This group will lose fat very quickly and easily, even if their nutrition and training isn't quite perfect.
Now, the remaining 20% on the left side are not the doomed. They are just below average genetically and a little disadvantaged.
I advise that knowing the role of genetic heritage, your goal should be to achieve your own personal best, while avoiding comparisons to others who may have totally different genetics than you.
The genetic bell curve is not all there is to it. There are at least 10 other genetic variables that affect your success, some of which include;
Basal metabolic rate- How much energy or calories you burn while at rest
Number of fat cells- Each individual is born with a certain number of fat cells. In addition, fat cells can increase but can not be decreased but can be shrunk.
Muscle fibers- Like fat cells, you were also born with a pre-determined number of muscle fibers. The more muscle fibers you were born with the better your chances of developing muscles.
Other variables include Limb lengths, Joint circumferences, and muscle insertions points.
Who would ordinarily think that limb length and muscle insertion points would have anything to do with how you loose fat and gain muscle.
There are three different body types the further affect your ability to loose fat and gain muscles. These are:
The Ectomorph: A naturally tall and skinny type with small joints and a small waist. Ectomorphs are naturally lean and usually never have trouble with excess body fat during their entire lives. Many ectomorphs can maintain extremely low body fat while doing no cardiovascular exercise whatsoever.
The endomorph: This is the disadvantaged group. Most people who are working hard but still struggling to lose body fat are endomorphs. Endomorphs have a slow metabolism and are genetically prone to store body fat easily. They are usually, but not always, large framed with medium to large joints. Endomorphs generally have a very difficult time losing fat with diet alone.
The mesomorph: A natural-born athlete and bodybuilder, the pure mesomorph is naturally lean and muscular with small waists, broad shoulders, medium-sized joints and large, round muscle bellies. Most mesomorphs were lean and muscular before they even started working out.
Why is all this important?
It is important because knowing your body type, where you are on the genetic bell cure and these other variables, will give you an idea of what you are up against. If you are one of the 20% on the left side, and also and endomorph, that simply means you have to work harder than someone in the middle or on the right side and an endomorph.
Knowledge is power, only when it is properly applied. Go forth and shine!
Wednesday, August 19, 2009
Fat burning secrets
Burning fat? Keep it short but intense.
If losing weight is one of your exercise goals, forget working out in your fat-burning zone - it's not the best way to chew up calories.
It's about 20 years since "fat-burning zone" entered the language of fitness. It sprang from the fact that when you exercise at high intensity, you burn more carbohydrates as fuel in relation to fat - but when you work out at an easier pace, you burn more fat in relation to carbs. It was the news we all wanted to hear - you could sweat less, but offload more fat. But what the theory overlooked was that although you burned more fat as fuel, the overall amount of calories burnt was less than if you moved at a faster rate.
Take someone who's walking for an hour and someone who's running for an hour - 70 to 80 per cent of the fuel that the walker burns will be fat, but the total number of calories burned will be less than the calories burned by the runner. But the bottom line is that the fitter you are and more intensely you work out, the more efficient your body is at burning fat.
Don't let the word "intensely" scare you.
Intensity is relative to where you are. There's no point in going so hard that you collapse in a heap after five minutes - what's important is to keep up an intensity that you can cope with.
To decide what's intense for you, use the rate of perceived exertion, which is simpler than it sounds. If you imagine an exertion scale of 10, with number one being barely moving and number 10 being the point of collapse, then what's moderately intense for you would be around five or six.
This moderate pace is a good level for doing most of a cardio work out - walking, running, cycling, rowing or indoor machines.
But once you're more experienced, don't be afraid to increase the intensity.
Alternating bursts of speed with your moderate pace boosts your fitness without having to work at an uncomfortably high level for too long.
Walking for three minutes at level five, for example, then speeding up for a minute until you're moving at level eight, before dropping back down to five, and so on.
Besides helping to burn more calories, interval training, as it's called, can also help to burn more fat.
Research from the University of NSW compared two groups of women - one exercised at a steady pace for 40 minutes, while the other exercised for 20 minutes, but followed a cycle of eight seconds' sprinting with 12 seconds at a slower rate. The result? The women in the interval training group lost three times as much fat as the women who worked out for longer.
HOW TO GET MORE OUT OF A WORKOUT
- Only 20 or 30 minutes to spare? Adding bursts of speed will make a short workout more effective.
- Use interval training with any cardio exercise: walking, running, cycling, rowing or swimming.
- Boost the intensity of a walk by including hills and steps.
- The best workout includes a mix of cardio exercise for fitness and strength training to build muscle - if you have more muscle you burn more calories
To Your Success!
If losing weight is one of your exercise goals, forget working out in your fat-burning zone - it's not the best way to chew up calories.
It's about 20 years since "fat-burning zone" entered the language of fitness. It sprang from the fact that when you exercise at high intensity, you burn more carbohydrates as fuel in relation to fat - but when you work out at an easier pace, you burn more fat in relation to carbs. It was the news we all wanted to hear - you could sweat less, but offload more fat. But what the theory overlooked was that although you burned more fat as fuel, the overall amount of calories burnt was less than if you moved at a faster rate.
Take someone who's walking for an hour and someone who's running for an hour - 70 to 80 per cent of the fuel that the walker burns will be fat, but the total number of calories burned will be less than the calories burned by the runner. But the bottom line is that the fitter you are and more intensely you work out, the more efficient your body is at burning fat.
Don't let the word "intensely" scare you.
Intensity is relative to where you are. There's no point in going so hard that you collapse in a heap after five minutes - what's important is to keep up an intensity that you can cope with.
To decide what's intense for you, use the rate of perceived exertion, which is simpler than it sounds. If you imagine an exertion scale of 10, with number one being barely moving and number 10 being the point of collapse, then what's moderately intense for you would be around five or six.
This moderate pace is a good level for doing most of a cardio work out - walking, running, cycling, rowing or indoor machines.
But once you're more experienced, don't be afraid to increase the intensity.
Alternating bursts of speed with your moderate pace boosts your fitness without having to work at an uncomfortably high level for too long.
Walking for three minutes at level five, for example, then speeding up for a minute until you're moving at level eight, before dropping back down to five, and so on.
Besides helping to burn more calories, interval training, as it's called, can also help to burn more fat.
Research from the University of NSW compared two groups of women - one exercised at a steady pace for 40 minutes, while the other exercised for 20 minutes, but followed a cycle of eight seconds' sprinting with 12 seconds at a slower rate. The result? The women in the interval training group lost three times as much fat as the women who worked out for longer.
HOW TO GET MORE OUT OF A WORKOUT
- Only 20 or 30 minutes to spare? Adding bursts of speed will make a short workout more effective.
- Use interval training with any cardio exercise: walking, running, cycling, rowing or swimming.
- Boost the intensity of a walk by including hills and steps.
- The best workout includes a mix of cardio exercise for fitness and strength training to build muscle - if you have more muscle you burn more calories
To Your Success!
Friday, August 14, 2009
How to Burn the Fat the Easy Way
With processed foods and sugary snacks, many people face the battle of the bulge. Add a sedentary lifestyle working in front of a computer and the pounds really start to pack on. Consider how to burn the fat the easy way.
Stop That Midnight Snacking
It's as simple as closing your mouth. Cut out midnight snacking to watch the fat melt away. When you eat late at night, you don't get a chance to burn off those calories. You lay down to sleep and the calories turn into unwanted fat. Instead of noshing at midnight, have a drink of water to get rid of hunger pangs and flush out excess toxins and fat. Just make sure to use the restroom before you go to sleep!
Slowly Put Down The Beer
Another easy way to get rid of fat is to put down the beer, wine, shots and mixed drinks. Alcohol contains empty calories with no nutritional value. Ultimately, booze turns into body fat. Imbibing once in awhile in moderation is fine. Drinking daily or downing multiple drinks every weekend adds up to a significant number of calories you don't need.
Get Moving To Get Rid of Fat
You won't burn fat if you don't move. If you don't workout, it's time to add fitness to your daily routine. Go bicycling, take a walk, pop in a workout DVD and get moving. Add movement to every aspect of your day. Take the stairs instead of the elevator. Park further away from the store so you have to walk more. Go outside for a walk during your lunch break. The more you move, the more fat you burn.
Aerobics Burn The Fat
Aerobics get your heart pumping for improved cardiovascular health while
burning fat. Do aerobic activities such as biking, running and swimming for thirty minutes at least three times weekly to see results. The best time to workout is in the morning on an empty stomach so you burn fat all day long.
Weightlifting Burns The Fat
Weightlifting works because the more muscle mass you build, the more fat you burn. You should lift weight before your aerobic workout for maximum benefits. While aerobic improves blood oxygen flow, weightlifting sculpts your muscles. The combination is a fat burning steamroller!
Interval Training Burns The Fat
If you really want to know how to burn the fat, check out interval training. If you're short on time, this technique makes the most of your workouts. A broad definition of interval training is periods of high intensity workout followed by periods of low intensity or rest. An example is alternating running and walking. You can do more in less time by combining a routine of walking and running or weightlifting and aerobics. Another benefit of interval training is you continue to burn fat after long after your workouts. Make sure to mix up your workouts. If your routine is easy and fun, you'll look forward to workouts. When you keep on moving and don't stop, you're burning fat.
Brandon Musick is the author of burnmorefat.blogspot.com, a free blog jam-packed with weight loss, health and fitness advice.
Stop That Midnight Snacking
It's as simple as closing your mouth. Cut out midnight snacking to watch the fat melt away. When you eat late at night, you don't get a chance to burn off those calories. You lay down to sleep and the calories turn into unwanted fat. Instead of noshing at midnight, have a drink of water to get rid of hunger pangs and flush out excess toxins and fat. Just make sure to use the restroom before you go to sleep!
Slowly Put Down The Beer
Another easy way to get rid of fat is to put down the beer, wine, shots and mixed drinks. Alcohol contains empty calories with no nutritional value. Ultimately, booze turns into body fat. Imbibing once in awhile in moderation is fine. Drinking daily or downing multiple drinks every weekend adds up to a significant number of calories you don't need.
Get Moving To Get Rid of Fat
You won't burn fat if you don't move. If you don't workout, it's time to add fitness to your daily routine. Go bicycling, take a walk, pop in a workout DVD and get moving. Add movement to every aspect of your day. Take the stairs instead of the elevator. Park further away from the store so you have to walk more. Go outside for a walk during your lunch break. The more you move, the more fat you burn.
Aerobics Burn The Fat
Aerobics get your heart pumping for improved cardiovascular health while
burning fat. Do aerobic activities such as biking, running and swimming for thirty minutes at least three times weekly to see results. The best time to workout is in the morning on an empty stomach so you burn fat all day long.
Weightlifting Burns The Fat
Weightlifting works because the more muscle mass you build, the more fat you burn. You should lift weight before your aerobic workout for maximum benefits. While aerobic improves blood oxygen flow, weightlifting sculpts your muscles. The combination is a fat burning steamroller!
Interval Training Burns The Fat
If you really want to know how to burn the fat, check out interval training. If you're short on time, this technique makes the most of your workouts. A broad definition of interval training is periods of high intensity workout followed by periods of low intensity or rest. An example is alternating running and walking. You can do more in less time by combining a routine of walking and running or weightlifting and aerobics. Another benefit of interval training is you continue to burn fat after long after your workouts. Make sure to mix up your workouts. If your routine is easy and fun, you'll look forward to workouts. When you keep on moving and don't stop, you're burning fat.
Brandon Musick is the author of burnmorefat.blogspot.com, a free blog jam-packed with weight loss, health and fitness advice.
Thursday, August 6, 2009
Breathe easy and burn more fat
PEOPLE commonly say they want to lose weight when in fact they want to lose body fat.
The body has several different fuel sources, including fats and carbohydrates.
To burn fat as a primary source of fuel there needs to be oxygen present. The lower the intensity of exercise (such as walking) the more fat is being burned due to your oxygen intake (or breathing) being greater and more accessible.
In fact, you cannot burn anymore fat as a fuel than when you are relaxed and sitting at rest, much like you are doing right now.
"Why train at all if we are burning more fat doing nothing?’’ I hear the question being asked.
This theory disregards the total amount of calories burnt. If you increase the tempo and intensity of the exercise your breathing will become more rapid, therefore decreasing your oxygen intake and efficiency to burn fat.
This is where carbohydrates start to come into play and take over as the primary fuel source.
At all times we are always burning both carbohydrates and fats; it just depends on the intensity of the exercise as to which one plays the primary role.
At lower intensity, we burn a higher percentage from fat but less calories. At higher intensity, we burn a lesser percentage from fat but more total calories.
The bottom line is to lose fat you must burn more calories and use more than what you eat.
An important point to consider is that it is easier for beginners or people that are weight challenged to train longer at a low intensity, as opposed to short hard sessions.
A good rule of thumb to remember is if the time is set, work at a harder intensity (but one that allows you to finish the workout), or if time is unlimited go slower for longer.
Don’t forget though that the body is a smart piece of work and will not respond to improvement unless pushed that little further or on to the next stage.
This is known as the adaptation effect; for example you start walking and find that you are losing weight and everything is fine yet 10 weeks down the track you reach a plateau and wonder why you are no longer losing weight.
It’s because the body doesn’t find this challenging any more and is waiting for you to go to the next stage.
Instead of walking for 30 minutes straight, trying walk for one minute and then running for 20-30 seconds, then walking for one minute and so on.
The only limitation is your imagination but don’t go like a bull at a gate. This is how injuries occur.
Progression is the key.
To Your Success!
The body has several different fuel sources, including fats and carbohydrates.
To burn fat as a primary source of fuel there needs to be oxygen present. The lower the intensity of exercise (such as walking) the more fat is being burned due to your oxygen intake (or breathing) being greater and more accessible.
In fact, you cannot burn anymore fat as a fuel than when you are relaxed and sitting at rest, much like you are doing right now.
"Why train at all if we are burning more fat doing nothing?’’ I hear the question being asked.
This theory disregards the total amount of calories burnt. If you increase the tempo and intensity of the exercise your breathing will become more rapid, therefore decreasing your oxygen intake and efficiency to burn fat.
This is where carbohydrates start to come into play and take over as the primary fuel source.
At all times we are always burning both carbohydrates and fats; it just depends on the intensity of the exercise as to which one plays the primary role.
At lower intensity, we burn a higher percentage from fat but less calories. At higher intensity, we burn a lesser percentage from fat but more total calories.
The bottom line is to lose fat you must burn more calories and use more than what you eat.
An important point to consider is that it is easier for beginners or people that are weight challenged to train longer at a low intensity, as opposed to short hard sessions.
A good rule of thumb to remember is if the time is set, work at a harder intensity (but one that allows you to finish the workout), or if time is unlimited go slower for longer.
Don’t forget though that the body is a smart piece of work and will not respond to improvement unless pushed that little further or on to the next stage.
This is known as the adaptation effect; for example you start walking and find that you are losing weight and everything is fine yet 10 weeks down the track you reach a plateau and wonder why you are no longer losing weight.
It’s because the body doesn’t find this challenging any more and is waiting for you to go to the next stage.
Instead of walking for 30 minutes straight, trying walk for one minute and then running for 20-30 seconds, then walking for one minute and so on.
The only limitation is your imagination but don’t go like a bull at a gate. This is how injuries occur.
Progression is the key.
To Your Success!
Wednesday, August 5, 2009
How to Burn More Fat In Less Time
Many people point to a lack of time as the reason why they can't stick to a regular exercise routine. I promise to help you get in shape in less time and with less effort. So NO EXCUSES!
One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don't worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.
Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it's this rest period between sets that takes up a lot of time.
With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.
Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They're all variations on the same theme.
Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).
With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.
One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you're also burning more fat.
Some evidence for this comes from a study by researchers Kristin Osterberg and Christopher Melby [1]. A group of seven young women (aged 22-35 years), all of whom were physically active and lifted weights 3-4 times a week in addition to regular cardiovascular exercise, took part in the study.
They reported to the laboratory at Colorado State University early in the morning. At 1.30pm they began the workout, starting with 10-15 repetitions of the bench press. Without resting, they went straight to the bent over row. Each superset was followed by 2-3 minutes of rest. They repeated the process four more times, before moving to the next set of exercises. In total, the workout lasted 100 minutes.
The routine included several compound exercises, such as the bench press, bent-over row and overhead press. The women also trained hard, with the last two sets of each exercise taken to the point of muscular failure.
Measurements taken 16 hours later show the rate of fat burning had increased by over 50%. Resting metabolic rate was also up by about 4%. In other words, the women were burning more calories and more fat.
In a previous experiment from the same laboratory, in which men followed a similar program, resting metabolic rate was almost 10% higher the next morning [4]. When longer rest periods between sets were used (4 versus 3 minutes), the rise in metabolic rate after exercise was less pronounced (4.7%).
So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.
The fact that the workout in this study lasted 100 minutes does limit the conclusions we can draw. Most people don't have the time or motivation to train for so long. However, at least one other trial shows a post-exercise rise in metabolism lasting for at least two days, despite the fact the workout took just 31 minutes [5].
If you find it hard to fit weight-training into your day, try increasing the density of your workout by using supersets or staggered sets. It's a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.
Let us design a program to incorporate supersets or staggered sets and help you make the most of the time you spend in the gym.
One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don't worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.
Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it's this rest period between sets that takes up a lot of time.
With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.
Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They're all variations on the same theme.
Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).
With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.
One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you're also burning more fat.
Some evidence for this comes from a study by researchers Kristin Osterberg and Christopher Melby [1]. A group of seven young women (aged 22-35 years), all of whom were physically active and lifted weights 3-4 times a week in addition to regular cardiovascular exercise, took part in the study.
They reported to the laboratory at Colorado State University early in the morning. At 1.30pm they began the workout, starting with 10-15 repetitions of the bench press. Without resting, they went straight to the bent over row. Each superset was followed by 2-3 minutes of rest. They repeated the process four more times, before moving to the next set of exercises. In total, the workout lasted 100 minutes.
The routine included several compound exercises, such as the bench press, bent-over row and overhead press. The women also trained hard, with the last two sets of each exercise taken to the point of muscular failure.
Measurements taken 16 hours later show the rate of fat burning had increased by over 50%. Resting metabolic rate was also up by about 4%. In other words, the women were burning more calories and more fat.
In a previous experiment from the same laboratory, in which men followed a similar program, resting metabolic rate was almost 10% higher the next morning [4]. When longer rest periods between sets were used (4 versus 3 minutes), the rise in metabolic rate after exercise was less pronounced (4.7%).
So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.
The fact that the workout in this study lasted 100 minutes does limit the conclusions we can draw. Most people don't have the time or motivation to train for so long. However, at least one other trial shows a post-exercise rise in metabolism lasting for at least two days, despite the fact the workout took just 31 minutes [5].
If you find it hard to fit weight-training into your day, try increasing the density of your workout by using supersets or staggered sets. It's a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.
Let us design a program to incorporate supersets or staggered sets and help you make the most of the time you spend in the gym.
Saturday, August 1, 2009
Eat Breakfast and burn more fat!
Here's a study that was just released last month:
The study compared three groups that consumed IDENTICAL total calories.
No breakfast
Breakfast occasionally
Breakfast every day
The researchers concluded that "breakfast omission was associated with increased levels of intra-abdominal fat independent of daily energy intake. Eating breakfast is associated with lower body fat levels.
Another study was presented at The Endocrine Society's 90th Annual Meeting in San Francisco (June 2008) by Jakubowicz MD et al
This consisted of two groups that consumed similar total calories (very low - 1200 and 1100). Both were low carb diets (group one had 17g of carbs per day and group two had 97g of carbs per day - still considered low carb).
The primary difference being that group one consumed a 300 cal breakfast, and group two consumed a 600 cal breakfast.
After 4 months on each plan there was no significant difference between the groups.
However, after 8 months:
Group one: 300 cal breakfast - had lost ten pounds
Group two: 600 cal breakfast had lost THIRTY-NINE pounds
Conclusion of both studies is that eating breakfast, and perhaps a bigger breakfast than usual (therefore eating slightly less calories the rest of the day) could be a useful real world tool for fat loss.
The study compared three groups that consumed IDENTICAL total calories.
No breakfast
Breakfast occasionally
Breakfast every day
The researchers concluded that "breakfast omission was associated with increased levels of intra-abdominal fat independent of daily energy intake. Eating breakfast is associated with lower body fat levels.
Another study was presented at The Endocrine Society's 90th Annual Meeting in San Francisco (June 2008) by Jakubowicz MD et al
This consisted of two groups that consumed similar total calories (very low - 1200 and 1100). Both were low carb diets (group one had 17g of carbs per day and group two had 97g of carbs per day - still considered low carb).
The primary difference being that group one consumed a 300 cal breakfast, and group two consumed a 600 cal breakfast.
After 4 months on each plan there was no significant difference between the groups.
However, after 8 months:
Group one: 300 cal breakfast - had lost ten pounds
Group two: 600 cal breakfast had lost THIRTY-NINE pounds
Conclusion of both studies is that eating breakfast, and perhaps a bigger breakfast than usual (therefore eating slightly less calories the rest of the day) could be a useful real world tool for fat loss.
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