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)...
Thursday, July 22, 2010
Week 3: Workout
Okay, lets up the intensity a bit. Simple but, a real pain in da'a**.
This workout is ment to taxes your muscles and cardiovascular system. Pick a weight that will make you work hard while maintaining good form.
Cool-down: 5-10mins of cardio (stairs if you have access).
Warm-up: 5-10mins of cardio (get the body warm).
Power clean and press X 12reps
superset with
Burpees x 12reps
*complete the above for 6 to 8 sets with no rest between sets* - KEEP IT MOVING!!!
This workout is ment to taxes your muscles and cardiovascular system. Pick a weight that will make you work hard while maintaining good form.
Cool-down: 5-10mins of cardio (stairs if you have access).
Images to help with the movements
Power clean and press: Burpees:
Home Workout:
Warm-up: 5-10mins of cardio(jumping jacks or jump rope).
Push-ups X 20reps
Deep squats X 20reps
Jack-knife crunches X 20reps
Burpees X 20 reps
*Complete the above in-order listed, rest 30 sec and repeat for 8-10reps*
Cool-down: 5-10mins of cardio(go out side run down the road and back).
Every workout I post can be rotated in at any workout during the week. They doing them 2 to 3 times a week for starters and build up to more. Next week I will post a heavy cardio based workout for you to try. Also, if something is just to much for you at the moment scale it down until you can get it all done.
Be safe, be active and have fun!!!
Sunday, July 11, 2010
Week 2: Diet tip.
EAT PROTEIN AT EVERY MEAL!!!
Protein is more satisfying than carbs or fats, and could very well be the new tool you need in controlling your weight.
Diets higher in protein and moderate carbs, plus regular exercise, have an excellent potential to help you lose weight. (University of Illinois; protein research)
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So include healthy protein sources, like yogurt, cheese, nuts, beans, lean meats, fish and eggs, at meals and snacks.
CJ
Protein is more satisfying than carbs or fats, and could very well be the new tool you need in controlling your weight.
Diets higher in protein and moderate carbs, plus regular exercise, have an excellent potential to help you lose weight. (University of Illinois; protein research)
Getting enough protein helps preserve muscle mass and encourages fat burning while keeping you feeling full. So include healthy protein sources, like yogurt, cheese, nuts, beans, lean meats, fish and eggs, at meals and snacks.
CJ
Week 2: Workout
Alright I'm going to break this down into workout at the gym and workout at home.
Gym work out.
Warm-up: 5-10mins
Do each exercise one after the other:
Power cleans & press x 10reps
Push-up x 20reps
Barbell squats X 10reps
Burpees X 5reps
30 to 60 sec break.
Repeat for 4 to 10 sets depending on your conditioning.
Cool-down: 5-10mins
Home work out:
Warm-up: 5-10mins
Do each for 45sec, rest 15sec then move to the next exercise:
Jump squats X 20reps
Mountain climbers X 20reps
Jumping lunges X 20reps
Push-ups X 20reps
Ab scissors X 20reps
Dive Bomber push ups X 20reps
Burpees X 10reps
Rest 30-60sec
Repeat for 3 to 4 sets depending on your conditioning.
Cool-down: 5-10mins
If you don't know an exercise, look it up on youtube.
CJ
Gym work out.
Warm-up: 5-10mins
Do each exercise one after the other:
Power cleans & press x 10reps
Push-up x 20reps
Barbell squats X 10reps
Burpees X 5reps
30 to 60 sec break.
Repeat for 4 to 10 sets depending on your conditioning.
Cool-down: 5-10mins
Home work out:
Warm-up: 5-10mins
Do each for 45sec, rest 15sec then move to the next exercise:
Jump squats X 20reps
Mountain climbers X 20reps
Jumping lunges X 20reps
Push-ups X 20reps
Ab scissors X 20reps
Dive Bomber push ups X 20reps
Burpees X 10reps
Rest 30-60sec
Repeat for 3 to 4 sets depending on your conditioning.
Cool-down: 5-10mins
If you don't know an exercise, look it up on youtube.
CJ
Think about it: Week 2.
These are some of the things I have said to my clients and here are some of the reasons why.
1. Strength training burns more calories then Cardio.
A University of Southern Maine study showed that participants burned as many calories doing 30 minutes of weight training as they did running 6-min-per-mile pace for the same amount of time. Unless your a world class runner your best bet is lifting weights.
2. The morning is not the best time of the day to exercise.
It maybe just convenient for some. However, if you can pick the time of day you workout, late afternoon is best. Muscle strength and body temperature both peak somewhere between 4 & 6pm, allowing you to work out harder with less effort. Plus you have a full tank for fuel from breakfast and lunch. Your body can adapt to peak performance at any time, though, so just find a good time to work out that you will stick to.
3. You don't stretch before you run or lift, you "warm-up".
Clinical Journal of Sports Medicine found that none of the studies showed that stretching before exercise prevented injury. Get a mild sweat on for 10 minutes prior to running or lifting should warm your muscles enough to help avoid injury. This doesn't mean you shouldn't stretch, take time after your work out to use static stretches held for 30 seconds for a minute. This will keep you flexible and help you avoid stretching cold muscles.
All this information is available on-line. Ignorance is not bliss, it actually prevents and slows your progress!!!
1. Strength training burns more calories then Cardio.
A University of Southern Maine study showed that participants burned as many calories doing 30 minutes of weight training as they did running 6-min-per-mile pace for the same amount of time. Unless your a world class runner your best bet is lifting weights.
2. The morning is not the best time of the day to exercise.
It maybe just convenient for some. However, if you can pick the time of day you workout, late afternoon is best. Muscle strength and body temperature both peak somewhere between 4 & 6pm, allowing you to work out harder with less effort. Plus you have a full tank for fuel from breakfast and lunch. Your body can adapt to peak performance at any time, though, so just find a good time to work out that you will stick to.
3. You don't stretch before you run or lift, you "warm-up".
Clinical Journal of Sports Medicine found that none of the studies showed that stretching before exercise prevented injury. Get a mild sweat on for 10 minutes prior to running or lifting should warm your muscles enough to help avoid injury. This doesn't mean you shouldn't stretch, take time after your work out to use static stretches held for 30 seconds for a minute. This will keep you flexible and help you avoid stretching cold muscles.
All this information is available on-line. Ignorance is not bliss, it actually prevents and slows your progress!!!
Tuesday, July 6, 2010
Week 1: Diet tip
http://food-facts.suite101.com/article.cfm/white-flour-vs-whole-wheat-flour
I have always preached the evils of white flour and here is why. Making better choices is a start to healthier lifestyle. Simple changes in your diet can have profound changes. Decide today that you're going to make the change for the better. Try cutting white flour out of your diet for a few weeks I bet you'll be surprised by the results.
I have always preached the evils of white flour and here is why. Making better choices is a start to healthier lifestyle. Simple changes in your diet can have profound changes. Decide today that you're going to make the change for the better. Try cutting white flour out of your diet for a few weeks I bet you'll be surprised by the results.
Week 1: Workout.
"The Down and Dirty Fifty." It's a squence of ten exercises and you do them in reps of 50 each. Great if you're pressed for time. Do this workout twice within a week, with at least a two day break in-between them. This workout should take no longer then 30mins if you're moving fast enought. At least two additional days of Cardio is recommended for at least 20mins on non-weight lifting days.
Warm-up: Cardio 5mins
Exercise (Use enough weight to make it a struggle to complete)
1. Barbell or dumbbell squats X 50reps
2. Barbell or dumbbell stiff leg dead lifts X 50reps
3. Barbell or dumbbell bench presses X 50reps
4. Barbell or dumbbell bent rows X 50reps
5. Barbell or dumbbell shoulder presses X 50reps
6. Barbell or dumbbell bicep curls X 50reps
7. Dumbbell tricps kickbacks X 50reps
8. Crunches X 50reps
9. Leg lifts X 50reps
10. Standing calf machine X 50reps
Cool-down: Cardio 5 to 10mins
Change requires hard work. If you haven't changed then you're simply not working hard enough!!!
Warm-up: Cardio 5mins
Exercise (Use enough weight to make it a struggle to complete)
1. Barbell or dumbbell squats X 50reps
2. Barbell or dumbbell stiff leg dead lifts X 50reps
3. Barbell or dumbbell bench presses X 50reps
4. Barbell or dumbbell bent rows X 50reps
5. Barbell or dumbbell shoulder presses X 50reps
6. Barbell or dumbbell bicep curls X 50reps
7. Dumbbell tricps kickbacks X 50reps
8. Crunches X 50reps
9. Leg lifts X 50reps
10. Standing calf machine X 50reps
Cool-down: Cardio 5 to 10mins
Change requires hard work. If you haven't changed then you're simply not working hard enough!!!
10 Reasons NOT to train with "CJ"
10. You have to try out-Just having money does not get you my services. You have to demonstrate your willingness and ability to train intensely enough to get results.
9. I train you too hard-Every workout is Hard! You train at the edge of insanity which makes it too hard to read a magazine while "working out."
8. I coach you-Can't just sit and walk on the treadmill, I make you learn and develop skills. You have to learn how to move better, so you can lift more weight faster-which means you get stronger.
7. I don't accept whining or excuses- Complainers and cries are shunned, ridiculed, run off. I don't consider the woe is me attitude to be a good thing or a badge of courage.
6. I teach you new things-I make people learn new lifts, workouts and training methods-And expect you to master them.
5. I don't like mirrors or depend on treadmills and machines-The gyms not a place to adjust your make up or to flex while you stand around figuring out your next exercise. We use free weights, dumbbells and run stairs.
4. I tell you the truth-I feel you when you are not moving right, or babying yourself or going threw the motions. I don't praise your for looking stupid while working out or slacking during your cardio.
3. I expect you to get better and actually expect you to train-I expect you to add weight, go faster and maintain excellent form. I expect every client to actually come to the gym to workout.
2. I measure performance-We keep score and track your results. I won't let you just go through the motions and if your scores, weights or times are not improving, I want to know why.
1. I charge too much-I charge enough where you may actually feel compelled to show up and train. I think that if I provide a fully equipped training space and expert coaching, it is of value to my clients.
If your ready to make the commitment contact "CJ" at email: cjacks12@emich.edu or call the Rec/IM (734)487-1338
9. I train you too hard-Every workout is Hard! You train at the edge of insanity which makes it too hard to read a magazine while "working out."
8. I coach you-Can't just sit and walk on the treadmill, I make you learn and develop skills. You have to learn how to move better, so you can lift more weight faster-which means you get stronger.
7. I don't accept whining or excuses- Complainers and cries are shunned, ridiculed, run off. I don't consider the woe is me attitude to be a good thing or a badge of courage.
6. I teach you new things-I make people learn new lifts, workouts and training methods-And expect you to master them.
5. I don't like mirrors or depend on treadmills and machines-The gyms not a place to adjust your make up or to flex while you stand around figuring out your next exercise. We use free weights, dumbbells and run stairs.
4. I tell you the truth-I feel you when you are not moving right, or babying yourself or going threw the motions. I don't praise your for looking stupid while working out or slacking during your cardio.
3. I expect you to get better and actually expect you to train-I expect you to add weight, go faster and maintain excellent form. I expect every client to actually come to the gym to workout.
2. I measure performance-We keep score and track your results. I won't let you just go through the motions and if your scores, weights or times are not improving, I want to know why.
1. I charge too much-I charge enough where you may actually feel compelled to show up and train. I think that if I provide a fully equipped training space and expert coaching, it is of value to my clients.
If your ready to make the commitment contact "CJ" at email: cjacks12@emich.edu or call the Rec/IM (734)487-1338
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