Hey, I'm back! Had to prepare to teach my classes at Eastern and solidify my schedule for the upcoming 2010 Fall term. Anyhow, I would love for everyone to watch this video. It's applies not only to working out but, every part of ones life.
http://www.facebook.com/video/video.php?v=1524731795634
Thursday, August 26, 2010
Thursday, August 5, 2010
Week 5: Workout
Workout:
Warm-up: 5-10mins
Row 500 meters (Enough resistance to be hard)
30 Box jumps (24' box or bench)
25 Back extensions/Hyper-extensions
25 Push-ups
Dead-lifts 20reps (Use enough weight to be taxing at 20reps)
Repeat above for 3 rounds.
Cool-down: 6mins of HIIT (example: on a treadmill Jog 1min/Sprint 1min and repeat)
For this week complete this workout and one of the previous workouts along with 2 hard cardio days. Should kick your a## but, will be well worth it...
Warm-up: 5-10mins
Row 500 meters (Enough resistance to be hard)
30 Box jumps (24' box or bench)
25 Back extensions/Hyper-extensions
25 Push-ups
Dead-lifts 20reps (Use enough weight to be taxing at 20reps)
Repeat above for 3 rounds.
Cool-down: 6mins of HIIT (example: on a treadmill Jog 1min/Sprint 1min and repeat)
For this week complete this workout and one of the previous workouts along with 2 hard cardio days. Should kick your a## but, will be well worth it...
Week 5: Diet Tip
Hmm, people are always telling me how they are hungry while dieting. I believe it's partly due to conditioning. American culture teaches us to eat proportions that are the largest n the world, compound that with the abundance of unhealthy, cheap food sources and "BAM" = fat Nation, if not "THE" most obese Nation in the world. We have to re-train our bodies to live on less calories that are more nutrient dense. This process takes time and eventually you will condition yourself into a healthy eating lifestyle. Until then here are some tips to manage what I believe are "cravings" and not true "hunger".
1. Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with "cravings". So you can end up eating extra calories when an ice-cold glass of water is really what you "need".
2. Think about what you can add to your diet, not what you can take away. Work on getting in the recommended 5-9 servings of fruits and vegetables each day. It will met your fiber goals and leave you feeling satisfied from the volume of food.
3. Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're "craving" food all the time, eating fewer calories can be challenging. Studies have show people that eat 4-5 meals/snacks pre day are better able to control their appetite and weight.
"Your stomach is only he size of your fist, so it takes just a handful of food to fill it comfortably," eat just enough to feel better ~ not stuffed, bloated, or tired...
1. Drink plenty of water or other calorie-free beverages. People sometimes confuse thirst with "cravings". So you can end up eating extra calories when an ice-cold glass of water is really what you "need".
2. Think about what you can add to your diet, not what you can take away. Work on getting in the recommended 5-9 servings of fruits and vegetables each day. It will met your fiber goals and leave you feeling satisfied from the volume of food.
3. Eat several mini-meals during the day. If you eat fewer calories than you burn, you will lose weight. But when you're "craving" food all the time, eating fewer calories can be challenging. Studies have show people that eat 4-5 meals/snacks pre day are better able to control their appetite and weight.
"Your stomach is only he size of your fist, so it takes just a handful of food to fill it comfortably," eat just enough to feel better ~ not stuffed, bloated, or tired...
Week 5: Think about it.
Expanding on week 4s think about it. I would like to introduce you to HIIT (High Intensity Interval Training). Having had the opportunity to try many cardio methods on myself and clients, I have found it personally and professionally the best for weight loss, weight maintenance and contest prep (Bodybuilding and MMA).
The article below will explain HIIT:
http://www.bodybuildingpro.com/loseweightfasterwithhiit.html
HITT leave me larger and just as cut as long drawn out cardio for bodybuilding. It also leaves me stronger with just as much endurance as long drawn out cardio for MMA. Last year my MMA team went 13-1-1 and no one even came close to gassing using this mythology for cardiovascular conditioning.
I have also used this mythology in my classes at Eastern Michigan University to produce large changes across many body types and I say with great confidence if applied correctly will help get you to your fitness goal "FASTER" then long slow cardio when combined with proper diet and weight lifting. It "WILL" also leave you with more mass, strength and energy in the long run.
Give it an honest try and see the results for yourself!
The article below will explain HIIT:
http://www.bodybuildingpro.com/loseweightfasterwithhiit.html
HITT leave me larger and just as cut as long drawn out cardio for bodybuilding. It also leaves me stronger with just as much endurance as long drawn out cardio for MMA. Last year my MMA team went 13-1-1 and no one even came close to gassing using this mythology for cardiovascular conditioning.
I have also used this mythology in my classes at Eastern Michigan University to produce large changes across many body types and I say with great confidence if applied correctly will help get you to your fitness goal "FASTER" then long slow cardio when combined with proper diet and weight lifting. It "WILL" also leave you with more mass, strength and energy in the long run.
Give it an honest try and see the results for yourself!
Monday, July 26, 2010
Week 4: Diet tip
I tend to follow a high protein/low carbohydrate diet. This is about right for my body type ( between endomorph and mesomorph). So, go investigate on line and see what is the best way for you to eat.
For those that are like me, here is a link with some of the advantages of High protein/Low carb diet.
www.ayushveda.com/dietfitness/advantage-of-protein-diet/
My typical Day looks like-
I usually start my mornings by taking Lipo6 Black plus a 2 mile sprint (YES! a SPRINT) I usually feel like puking at the end.
Post:
30mins prior 2 scoops Muscle Milk
MMA practice
Breakfast:
6 egg white omelet with 6oz lean ground beef(pre-cooked night before)
1 cup of cooked oats
Multi-Vitamin Pak
Snack:
1 scoops Muscle Milk
Med. Apple
Lunch:
8-12oz grilled chicken(pre-cooked)
Med Sweet potato
Pre-Workout:
60mins prior 1 scoop Muscle Milk
15mins prior 1MR
Weight workout 60mins + 30mins of cardio
Post-Workout:
2 scoops Muscle milk
CG-T
Multi-vitamin Pak
2 servings of almonds or peanuts
Med Apple or Banana
Dinner:
8-12oz of (beef, chicken or fish)
1 head of broccoli
1 cup of cooked Brown Rice
Snack:
2 serving of Frozen Yogurt
Spirulina
Flax Seed
Bed:
Novedex XT
Fri or Sat I allow myself some cheat foods, usually pizza, burger and a few beers.
Develop a working diet and stick with it, takes at least 3 to 4 weeks to see the results from the changes.
For those that are like me, here is a link with some of the advantages of High protein/Low carb diet.
www.ayushveda.com/dietfitness/advantage-of-protein-diet/
My typical Day looks like-
I usually start my mornings by taking Lipo6 Black plus a 2 mile sprint (YES! a SPRINT) I usually feel like puking at the end.
Post:
30mins prior 2 scoops Muscle Milk
MMA practice
Breakfast:
6 egg white omelet with 6oz lean ground beef(pre-cooked night before)
1 cup of cooked oats
Multi-Vitamin Pak
Snack:
1 scoops Muscle Milk
Med. Apple
Lunch:
8-12oz grilled chicken(pre-cooked)
Med Sweet potato
Pre-Workout:
60mins prior 1 scoop Muscle Milk
15mins prior 1MR
Weight workout 60mins + 30mins of cardio
Post-Workout:
2 scoops Muscle milk
CG-T
Multi-vitamin Pak
2 servings of almonds or peanuts
Med Apple or Banana
Dinner:
8-12oz of (beef, chicken or fish)
1 head of broccoli
1 cup of cooked Brown Rice
Snack:
2 serving of Frozen Yogurt
Spirulina
Flax Seed
Bed:
Novedex XT
Fri or Sat I allow myself some cheat foods, usually pizza, burger and a few beers.
Develop a working diet and stick with it, takes at least 3 to 4 weeks to see the results from the changes.
Think about it: Week 4
Intensity of Cardiovascular Exercise for Weight Loss
There is a myth that in order to burn fat, one must train at low intensity for a long duration. It is true that a greater percentage of the calories burnt during low intensity exercise come from fat compared to high intensity workout. However, you have to remember that if you are working out at a low intensity your TOTAL amount of calories will be lower compared to a high intensity workout.
This means that if you walked for 30 minutes, you simply would not burn as much fat as if you had jogged for 30 minutes - even if fat burning is more efficient when you are walking. This is because you burnt vastly more calories when jogging that despite the fact that it wasn't as efficient as walking at burning fat, you still burnt more "fat calories".
Example,
Walk/low intensity/burn 100 cal of which 75% cal from fat = 75 fat calories
Jog/high intensity/burn 250 cals of which 50% cal from fat = 125 fat calories
For sustained weight loss, you have to burn more calories then you take in. Therefore, trying to focus on burning fat calories won't help. Calories are calories - the goal is to burn as many as possible. Thus, to burn as many calories from fat as possible you should perform longer durations exercises at a moderate to high intensity. Basically step the intensity up to as high a level you are able to sustain for 30-60 minutes; this is your "training zone". Generally, this tends to be 65-80% of your maximum heart rate.
If you are already doing cardio, DO IT HARDER, increase your intensity and advance closer to your fitness goals.
There is a myth that in order to burn fat, one must train at low intensity for a long duration. It is true that a greater percentage of the calories burnt during low intensity exercise come from fat compared to high intensity workout. However, you have to remember that if you are working out at a low intensity your TOTAL amount of calories will be lower compared to a high intensity workout.
This means that if you walked for 30 minutes, you simply would not burn as much fat as if you had jogged for 30 minutes - even if fat burning is more efficient when you are walking. This is because you burnt vastly more calories when jogging that despite the fact that it wasn't as efficient as walking at burning fat, you still burnt more "fat calories".
Example,
Walk/low intensity/burn 100 cal of which 75% cal from fat = 75 fat calories
Jog/high intensity/burn 250 cals of which 50% cal from fat = 125 fat calories
For sustained weight loss, you have to burn more calories then you take in. Therefore, trying to focus on burning fat calories won't help. Calories are calories - the goal is to burn as many as possible. Thus, to burn as many calories from fat as possible you should perform longer durations exercises at a moderate to high intensity. Basically step the intensity up to as high a level you are able to sustain for 30-60 minutes; this is your "training zone". Generally, this tends to be 65-80% of your maximum heart rate.
If you are already doing cardio, DO IT HARDER, increase your intensity and advance closer to your fitness goals.
Sunday, July 25, 2010
Week 4: Workout
WoW! We're at 4 weeks already. If you have been doing the workouts at least twice a week combined with 2 or 3 additional cardio workouts you should have some noticeable results by now. This week I'm gonna hit the weights a bit harder and stress you out a bit more... 8)
Gym:
Warm-up: 5-10mins cardio
Bench Press X 10 reps
SuperSet with:
Deadlifts X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)
Squats X 10 reps
SuperSet with:
Upright Rows X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)
Cool-down: 5-10mins of cardio
Home Workout:
Warm-up: Burpees X 20 reps (3 sets rest 60sec between each)
Push ups X 100 reps
Chin ups X 100 reps
Squat Thrust X 100 reps
Dive Bombers X 100 reps
Jack Knife crunches X 100 reps
Cool-down: 5-10mins of cardio
Keep pluggin away. Try this workout twice this week, with cardio(30-45mins) twice on alt. days. Example (Mon-Gym workout, Tues-cardio, Wed-off, Thur-Home workout, Fri-Cardio)...
Gym:
Warm-up: 5-10mins cardio
Bench Press X 10 reps
SuperSet with:
Deadlifts X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)
Squats X 10 reps
SuperSet with:
Upright Rows X 10 reps
(Repeat above for 5 sets with 30-60sec rest between sets)
Cool-down: 5-10mins of cardio
Home Workout:
Warm-up: Burpees X 20 reps (3 sets rest 60sec between each)
Push ups X 100 reps
Chin ups X 100 reps
Squat Thrust X 100 reps
Dive Bombers X 100 reps
Jack Knife crunches X 100 reps
Cool-down: 5-10mins of cardio
Keep pluggin away. Try this workout twice this week, with cardio(30-45mins) twice on alt. days. Example (Mon-Gym workout, Tues-cardio, Wed-off, Thur-Home workout, Fri-Cardio)...
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