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!
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