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
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