I’ll leave alone losing body fat b/c I feel I’ve been harping on it lately. This one might be quick because the muscles involved only do one motion. I’ll try to touch on some dos and don’ts when exercising these muscles and of course I’ll post a sample workout with some exercises you probably haven’t seen before.
The muscle you are looking to target is called the triceps brachii most people just shorten this to triceps or tri’s. Its main function is to extend your elbow, as it opposes your biceps brachii. The muscle originates (attached) predominately on your humerus (upper arm), but does have one head originating on your scapula (above your upper arm). This means you may get the muscle to contract more if your upper arm is at your side.
The tricep is not considered a large muscle therefore you should be careful not to overwork it. 6 sets should be quite enough. It is also involved in any pushing motion you are training (i.e. Chest press, shoulder press). Normally I combine one of these motions with the tricep routine. If you plan on doing them on separate days, make sure your tri’s are not sore when you need to do a press motion or vice versa.
Below are some exercises the average person should stay away from (I say average person, because based on your goal these maybe beneficial – they just pose a higher risk of injury):
Dips – Way too much stress on your shoulders and a very unnatural position for your shoulder
Dumbbell Kick Backs – I know this is a favorite for many people. Look at the exercise though – the weight isn’t giving you any resistance until it is at the top of the motion. And in this position the weight causes a lot of stress on your elbow joint.
Close Grip Bench Press – I don’t know where to begin telling you what’s wrong with this exercise. Excess wrist, elbow, shoulder stress coupled with an insane amount of weight on your rotator muscles make for an extremely high risk movement. As a side note – this can be a good exercise if hand placement is outside the body.
Here’s a sample workout to try you should see big results:
Lying Arm Extensions 2 sets of 12.
Grab 2 dumbbells and lie down on a bench. Extend your arms to the ceiling so your upper arm is perpendicular to the floor (have your palms facing each other). Lower the weights towards the side of your head by bending at your elbow until your arm makes a 90 degree angle. Then return to the starting position.
Standing Rope Push Downs 2 sets of 10
This is a pretty common exercise, but try it this way. Use 2 ropes just slide the rings to one end of the rope and attach them to a high cable. This way you can keep your hands out side of your body (the rotation part of the movement is not done by your tri’s). Start with your upper arms at your sides and your elbows at a 90 degree angle. Try to match the angle of the cable with your upper arm, since the cable will be coming at your body slightly this may mean leaning forward slightly. Do this by bending at your hips while keeping your back in a natural straight position. Extend your elbows without moving (think of your elbows as a hinge, they only open and close no front to back movement). Then return to the starting position.
Cable Kick Backs 2 sets of 20 ea. arm
I know, I know I just said don’t do dumbbell kick backs. The problem there is the dumbbells only provide resistance straight down (gravity), the cable provides the resistance horizontally making it a very effective exercise. Place a flat bench in front of a low cable with no handle on it (you can also use a rope with the ring slid up to one side). Place your left hand and left knee on the bench with your head facing the cable (same position as a dumbbell low row). Make sure your back is in a straight natural position. Grab the cable with your right hand and bring your upper arm to your side with a 90 degree bend in your elbow. Same motion as above, extend your arm backwards without moving your elbow. Then return to the starting position.
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Monday, June 29, 2009
Friday, June 26, 2009
Why should people exercise?
My last post was to stress the importance of cardio, here I will show you why it is important to have balance in your routine. It is essential to have both cardio training and resistance training be a part of your exercise routine. Focusing on one will you leave you lacking the total benefits of exercise. The benefits are far too many to list, but I’ve narrowed it down to the top ten.
10.) Increased Confidence – The stronger you are the better you feel about yourself. It’s a great way to boost your self esteem
9.) Increased Strength – Every task you do throughout the day will be easier for you, from lifting objects to sitting down.
8.) Increased energy- With every task being easier for you, you will be left with far more energy at the end of the day.
7.) Increased Immune system – Yes strength training will also boost your immune system.
6.) Increased Balance and Coordination – Improves your nervous system, who’s not looking for more coordination?
5.) Decreased chance of injury – The stronger your muscles are the more likely they are able to hold joints, tendons, and ligaments in place. Significantly reducing injuries
4.) Increased Bone Density – Studies show resistance training reduces the chance of osteoporosis.
3.) Decreased Aches and Pains - A properly setup resistance training routine may fix your everyday aches and pains like low back, hip, knee, and neck pain.
2.) Decreased Body Fat – Resistance training increases your metabolic rate, which is the most important factor in decreasing your body fat.
1.) Improved Heart Health – Heart disease is the number 1 killer in the U.S. Weight training decreases your risk.
Make sure your doctor clears you to begin an exercise program prior to starting. I always recommend you workout with a personal trainer whenever possible, even if you have been working out for years. They have the education and skill set to make your workouts more effective and safer.
To find a fitness professional Click Here
10.) Increased Confidence – The stronger you are the better you feel about yourself. It’s a great way to boost your self esteem
9.) Increased Strength – Every task you do throughout the day will be easier for you, from lifting objects to sitting down.
8.) Increased energy- With every task being easier for you, you will be left with far more energy at the end of the day.
7.) Increased Immune system – Yes strength training will also boost your immune system.
6.) Increased Balance and Coordination – Improves your nervous system, who’s not looking for more coordination?
5.) Decreased chance of injury – The stronger your muscles are the more likely they are able to hold joints, tendons, and ligaments in place. Significantly reducing injuries
4.) Increased Bone Density – Studies show resistance training reduces the chance of osteoporosis.
3.) Decreased Aches and Pains - A properly setup resistance training routine may fix your everyday aches and pains like low back, hip, knee, and neck pain.
2.) Decreased Body Fat – Resistance training increases your metabolic rate, which is the most important factor in decreasing your body fat.
1.) Improved Heart Health – Heart disease is the number 1 killer in the U.S. Weight training decreases your risk.
Make sure your doctor clears you to begin an exercise program prior to starting. I always recommend you workout with a personal trainer whenever possible, even if you have been working out for years. They have the education and skill set to make your workouts more effective and safer.
To find a fitness professional Click Here
Wednesday, June 24, 2009
Why should people exercise?
The benefits of exercising are practically limitless. Put simply, human beings were not meant to sit in chairs all day typing. We are grouped under the same category as animals and should be actively using our bodies as they do naturally. Technology has increased our productivity and intelligence, but has crippled our natural heath and ability to do physical work. Exercise is a way to combat the negative effects of our sedentary lifestyle.
Part 1 – The benefits of Cardiovascular Exercise.
The minimum amount of cardio you should be performing is 3 times a week 20 minutes a day. You will begin to see an improvement in your cardiovascular capacity almost instantly on the flip side you will also see a decrease almost instantly (your capacity is estimated to decline approximately 48 hrs after your activity). I recommend to all my clients to get their heart rate into their cardio range for at least thirty minutes 4 times per week. This way you are always increasing your capacity. Cardio is just flat out good for your health – Below are the top ten benefits of cardio exercise.
Top Ten Benefits of Cardio Vascular Exercise
10.) More Confidence – As you get in better shape believe me you feel better about yourself.
9.) Decreased Muscular Tension – Ever feel pain in your lower back, neck or shoulders? Cardio will tire your muscles and consequently relax them.
8.) Better Sleep – Pretty self explanatory, expend more energy during the day sleep better at night, wake up feeling great.
7.) Improve Joint Function – Cardio warms up all the tissue in your body which makes them more pliable.
6.) Increased Energy Throughout the Day – Ever feel sluggish in the middle of the day? Cardio by definition increases your heart rate and makes you more energetic.
5.) Increased Bone Density – It has been proven that cardio will help improve your bone density and can help combat osteoporosis.
4.) Increased Muscular Endurance – Hand in hand with increased energy throughout the day. You will be able to do more physical work and feel less fatigued when your done.
3.) Decreased Stress – Who couldn’t use this today? Cardio is considered eustress (a positive stress) to your body. This eustress decreases your distress (negative stress) in your body and mind.
2.) Body Fat Reduction – Cardio burns calories at a high rate. Burning calories will result in a reduction of your body fat stores
1.) Improved Heart Function – Your heart is a muscle and training this muscle makes it stronger. Cardio decreases your risk of heart disease the number one killer in America!
These don’t even include your personal reasons – for me this half hour is my time to listen to music I don’t normally get to and come up with creative ideas. Use it anyway you wish just get out there and get healthy. Consult a doctor or fitness professional prior to starting a cardio program. The benefits are amazing, you need to find time to get it in, once you do you will love it!
Find a trainer to start your cardio program Click Here
Part 1 – The benefits of Cardiovascular Exercise.
The minimum amount of cardio you should be performing is 3 times a week 20 minutes a day. You will begin to see an improvement in your cardiovascular capacity almost instantly on the flip side you will also see a decrease almost instantly (your capacity is estimated to decline approximately 48 hrs after your activity). I recommend to all my clients to get their heart rate into their cardio range for at least thirty minutes 4 times per week. This way you are always increasing your capacity. Cardio is just flat out good for your health – Below are the top ten benefits of cardio exercise.
Top Ten Benefits of Cardio Vascular Exercise
10.) More Confidence – As you get in better shape believe me you feel better about yourself.
9.) Decreased Muscular Tension – Ever feel pain in your lower back, neck or shoulders? Cardio will tire your muscles and consequently relax them.
8.) Better Sleep – Pretty self explanatory, expend more energy during the day sleep better at night, wake up feeling great.
7.) Improve Joint Function – Cardio warms up all the tissue in your body which makes them more pliable.
6.) Increased Energy Throughout the Day – Ever feel sluggish in the middle of the day? Cardio by definition increases your heart rate and makes you more energetic.
5.) Increased Bone Density – It has been proven that cardio will help improve your bone density and can help combat osteoporosis.
4.) Increased Muscular Endurance – Hand in hand with increased energy throughout the day. You will be able to do more physical work and feel less fatigued when your done.
3.) Decreased Stress – Who couldn’t use this today? Cardio is considered eustress (a positive stress) to your body. This eustress decreases your distress (negative stress) in your body and mind.
2.) Body Fat Reduction – Cardio burns calories at a high rate. Burning calories will result in a reduction of your body fat stores
1.) Improved Heart Function – Your heart is a muscle and training this muscle makes it stronger. Cardio decreases your risk of heart disease the number one killer in America!
These don’t even include your personal reasons – for me this half hour is my time to listen to music I don’t normally get to and come up with creative ideas. Use it anyway you wish just get out there and get healthy. Consult a doctor or fitness professional prior to starting a cardio program. The benefits are amazing, you need to find time to get it in, once you do you will love it!
Find a trainer to start your cardio program Click Here
Monday, June 22, 2009
Should I work out if I have low back pain?
I get this question all the time. Lower back pain is very common and most people are hesitant to exercise if they are in pain. What they don’t realize is if done properly exercise can help relieve this pain. Most lower back pain is caused by a combination of extra weight in the front of your body, weak muscles, and overly tightened muscles.
The extra weight in the front is an obvious problem, although it usually isn’t the main driver. Exercising will reduce your body fat which will make all movements easier on your joints. This is more of a long term solution, if you are looking to reduce your body fat everything discussed here will aide you. What these corrections will do is allow you to get the most out of your workouts.
So this leaves us with weak muscles and tight muscles. Think of your muscles as elastic bands that cross over a hinge (your joint, specifically in this case your pelvis).If both of these elastics are at the same tension, the hinge will remain in the right place. Now if one elastic is tighter it naturally sits at a shorter length. The opposite is true for the weakened elastics. If you stretch an elastic past its normal resting state consistently eventually it begins to stay at the longer length. To simplify this, let’s use your arm. Think about if your bicep was much stronger than your tricep. Your bicep would then naturally sit at a shortened state causing you to naturally have your arms bent all the time. It would make it difficult to extend your arms. This constant bend at your joint, would cause a major on strain on your elbow joint resulting in pain.
The same happens to your lower back. Most of us are sitting in a chair for the majority of the day. This causes your hip flexors (muscles that lift your upper leg) to naturally sit at a shortened state. This is because these muscles are contracted while sitting. On the other side your glutes (muscles that lower your upper leg) naturally sit at a longer state. The net result of this is your pelvis tips too far forward even when standing. This causes the vertebrae in your lower back to become compressed and results in your pain. Think of your pelvis as a bucket, you can tip it forward or backward. If you are tipped too far forward you will have pain in your low back.
The good news is that the proper exercise program can usually alleviate your pain quickly. You simply need to stretch out your tightened muscles and strengthen your weakened muscles. I am reluctant to post a program that accomplishes this, because if done improperly can further the injury. Below are the muscle groups you should target.
Strengthen:
Low Back
Abs
Glutes
Loosen:
Hip Flexors
Hamstrings
Calves
The same can be said for most joint pain (shoulder, neck, knees, ankles). Consult a certified personal trainer for a program fitted to your needs. In talking to them make sure they are aware of your pain and have experience and a plan to fix it, before moving on to your other goals.
To find a Trainer Click Here
The extra weight in the front is an obvious problem, although it usually isn’t the main driver. Exercising will reduce your body fat which will make all movements easier on your joints. This is more of a long term solution, if you are looking to reduce your body fat everything discussed here will aide you. What these corrections will do is allow you to get the most out of your workouts.
So this leaves us with weak muscles and tight muscles. Think of your muscles as elastic bands that cross over a hinge (your joint, specifically in this case your pelvis).If both of these elastics are at the same tension, the hinge will remain in the right place. Now if one elastic is tighter it naturally sits at a shorter length. The opposite is true for the weakened elastics. If you stretch an elastic past its normal resting state consistently eventually it begins to stay at the longer length. To simplify this, let’s use your arm. Think about if your bicep was much stronger than your tricep. Your bicep would then naturally sit at a shortened state causing you to naturally have your arms bent all the time. It would make it difficult to extend your arms. This constant bend at your joint, would cause a major on strain on your elbow joint resulting in pain.
The same happens to your lower back. Most of us are sitting in a chair for the majority of the day. This causes your hip flexors (muscles that lift your upper leg) to naturally sit at a shortened state. This is because these muscles are contracted while sitting. On the other side your glutes (muscles that lower your upper leg) naturally sit at a longer state. The net result of this is your pelvis tips too far forward even when standing. This causes the vertebrae in your lower back to become compressed and results in your pain. Think of your pelvis as a bucket, you can tip it forward or backward. If you are tipped too far forward you will have pain in your low back.
The good news is that the proper exercise program can usually alleviate your pain quickly. You simply need to stretch out your tightened muscles and strengthen your weakened muscles. I am reluctant to post a program that accomplishes this, because if done improperly can further the injury. Below are the muscle groups you should target.
Strengthen:
Low Back
Abs
Glutes
Loosen:
Hip Flexors
Hamstrings
Calves
The same can be said for most joint pain (shoulder, neck, knees, ankles). Consult a certified personal trainer for a program fitted to your needs. In talking to them make sure they are aware of your pain and have experience and a plan to fix it, before moving on to your other goals.
To find a Trainer Click Here
Thursday, June 18, 2009
What's a Good Leg Workout?
Of course this is dependent upon your experience level and what exercises you have been doing in the past 6-8 weeks. I thought I would post a workout that will help you change up your leg routines. This will probably be quite different from your regular routine so your body’s response to it should be extremely positive. In other words this will help you blast through a plateau if you’ve hit one. I’ve added a brief description with the reasoning behind each exercise to hopefully get you thinking like a personal trainer.
Perform each exercise slowly and deliberately to avoid injuries. This is also just an example leg routine, it is not tailored to any individual specifically. This is not a beginner routine, if you are unsure if this is the right routine for you or have never performed these exercises consult a professional fitness trainer prior to following this.
Leg Extensions
3 sets 20 reps each – only rest 1 minute in between. Really watch the rest period and make sure you hit the 20 reps. If the weight is too much to get to 20, drop it down and finish them out.
This is considered a pre-exhaust exercise. Most people when training legs over-utilize their quadriceps muscles. This is natural, your quads are the biggest muscle group in your body and therefore are able to a tremendous amount of work. By tiring them prior to your other exercises, it will force your other muscle groups to be more active
Squat
3 sets 8-12 reps each – the rest period here should be around 2 minutes. If you have unresolved back issues, a leg press can be substituted here.
Squats are considered one of the best exercises around for you. They are extremely functional. With the weight on your shoulders you are essentially training every muscle in your body, along with building bone density. With that said they are one of the more difficult exercises to perform correctly. If you haven’t done them before you should consult a professional. If you are unable to do this motion comfortably, ask a trainer what stretches and exercises you can do to make this motion possible.
Leg Curl
3 sets 20 reps each – only rest 1 minute in between. This is the same principal used with the leg extensions. Your hamstring muscle group is actually made up of 3 muscles. Your biceps femoris acts much like your quads do in the above example. We tire them here and force the other muscles to become more active in our more functional exercise.
Straight Leg Hip Extensions
3 sets 8-12 reps each – rest period here is again around 2 minutes. These are sometimes called Stiff leg dead-lifts. Similar to squats this exercise is extremely functional, but also difficult to perform correctly. I would again advise you get professional help until you are comfortable with the form.
Perform each exercise slowly and deliberately to avoid injuries. This is also just an example leg routine, it is not tailored to any individual specifically. This is not a beginner routine, if you are unsure if this is the right routine for you or have never performed these exercises consult a professional fitness trainer prior to following this.
Leg Extensions
3 sets 20 reps each – only rest 1 minute in between. Really watch the rest period and make sure you hit the 20 reps. If the weight is too much to get to 20, drop it down and finish them out.
This is considered a pre-exhaust exercise. Most people when training legs over-utilize their quadriceps muscles. This is natural, your quads are the biggest muscle group in your body and therefore are able to a tremendous amount of work. By tiring them prior to your other exercises, it will force your other muscle groups to be more active
Squat
3 sets 8-12 reps each – the rest period here should be around 2 minutes. If you have unresolved back issues, a leg press can be substituted here.
Squats are considered one of the best exercises around for you. They are extremely functional. With the weight on your shoulders you are essentially training every muscle in your body, along with building bone density. With that said they are one of the more difficult exercises to perform correctly. If you haven’t done them before you should consult a professional. If you are unable to do this motion comfortably, ask a trainer what stretches and exercises you can do to make this motion possible.
Leg Curl
3 sets 20 reps each – only rest 1 minute in between. This is the same principal used with the leg extensions. Your hamstring muscle group is actually made up of 3 muscles. Your biceps femoris acts much like your quads do in the above example. We tire them here and force the other muscles to become more active in our more functional exercise.
Straight Leg Hip Extensions
3 sets 8-12 reps each – rest period here is again around 2 minutes. These are sometimes called Stiff leg dead-lifts. Similar to squats this exercise is extremely functional, but also difficult to perform correctly. I would again advise you get professional help until you are comfortable with the form.
Tuesday, June 16, 2009
Will I gain weight if I eat late at night?
Seems like a yes or no question right? I’d like to say NO and leave it at that, but every time I have tried it’s been contested. So rather than wait for the disagreeing emails, I’ll explain.
Think of your body as a small bucket inside a larger bucket. The small bucket will represent your muscle tissue and all functions of your body that require calories. The larger bucket will represent your fat stores (yes I realize your fat stores also require calories to be maintained, but I’m trying to simplify this). Pour too much into the smaller bucket and the excess will automatically get dumped into the larger bucket.
The small bucket represents your metabolic rate. Everyone’s is different, it depends on a number of factors the most importantly your muscle mass and activity level. Let’s say your metabolic rate happens to be 2,000 calories, this is the amount nutritional labels are based on. If you eat 3,000 calories in a day 1,000 (almost 1/3 of a pound) will spill over into your fat stores. If all of your body processes have sufficient energy to function and your muscles are filled with energy excess calories will be stored as fat, regardless of when you consume them.
On the flip side if you have only eaten 1,500 calories throughout the day this means your small bucket is not full. Your muscles have expended more calories than you have replaced and therefore require more energy to maintain strength, REGARDLESS OF WHEN YOU CONSUME THEM. Even if you go to sleep right after you eat, these excess calories will go to your muscle tissue as energy. Remember, you are always burning calories even if you are sleeping.
So then why does it seem like when you eat at night you gain weight? It’s actually pretty simple. Your bucket is full, but not overfilled before you go to eat that late night snack. When you take in that late night “treat,” where do you think it goes??? Right into the big bucket. Now I always get well I only ate ______. Whatever you fill this blank with is all going right to your fat stores at this point. A small bowl of ice cream, even if it’s only 300 calories adds up QUICKLY. Do this 11 times and you’ve gained a pound. Now if you only had 1,700 calories that day and you had a 300 calorie bowl of ice cream, your small bucket would still not be overflowing. You wouldn’t gain any weight.
Remember these are all made up numbers. Chances are your metabolic rate is NOT 2,000 calories. If you are looking to loose some weight first off, change your thinking to loose some body fat, then consult a personal trainer or nutritionist to set you up on a nutrition plan. A trainer can help you raise your metabolic rate and make it far easier for you to loose body fat. When it comes to body fat loss, whatever your goal is it’s attainable. There are NO genetic limitations. It maybe harder for some, but anyone can do it. You just need to have the right plan and stay consistent with it.
To find a great trainer in your area visit www.myfitfinder.com
Think of your body as a small bucket inside a larger bucket. The small bucket will represent your muscle tissue and all functions of your body that require calories. The larger bucket will represent your fat stores (yes I realize your fat stores also require calories to be maintained, but I’m trying to simplify this). Pour too much into the smaller bucket and the excess will automatically get dumped into the larger bucket.
The small bucket represents your metabolic rate. Everyone’s is different, it depends on a number of factors the most importantly your muscle mass and activity level. Let’s say your metabolic rate happens to be 2,000 calories, this is the amount nutritional labels are based on. If you eat 3,000 calories in a day 1,000 (almost 1/3 of a pound) will spill over into your fat stores. If all of your body processes have sufficient energy to function and your muscles are filled with energy excess calories will be stored as fat, regardless of when you consume them.
On the flip side if you have only eaten 1,500 calories throughout the day this means your small bucket is not full. Your muscles have expended more calories than you have replaced and therefore require more energy to maintain strength, REGARDLESS OF WHEN YOU CONSUME THEM. Even if you go to sleep right after you eat, these excess calories will go to your muscle tissue as energy. Remember, you are always burning calories even if you are sleeping.
So then why does it seem like when you eat at night you gain weight? It’s actually pretty simple. Your bucket is full, but not overfilled before you go to eat that late night snack. When you take in that late night “treat,” where do you think it goes??? Right into the big bucket. Now I always get well I only ate ______. Whatever you fill this blank with is all going right to your fat stores at this point. A small bowl of ice cream, even if it’s only 300 calories adds up QUICKLY. Do this 11 times and you’ve gained a pound. Now if you only had 1,700 calories that day and you had a 300 calorie bowl of ice cream, your small bucket would still not be overflowing. You wouldn’t gain any weight.
Remember these are all made up numbers. Chances are your metabolic rate is NOT 2,000 calories. If you are looking to loose some weight first off, change your thinking to loose some body fat, then consult a personal trainer or nutritionist to set you up on a nutrition plan. A trainer can help you raise your metabolic rate and make it far easier for you to loose body fat. When it comes to body fat loss, whatever your goal is it’s attainable. There are NO genetic limitations. It maybe harder for some, but anyone can do it. You just need to have the right plan and stay consistent with it.
To find a great trainer in your area visit www.myfitfinder.com
Saturday, June 13, 2009
How Important is it to Get Into the Right Frame of Mind Before a Workout?
I’ve always felt your mindset was one of the most important elements of a good workout. If you have an outlook of “I’m tired, I’m just going through the motions, or I’m not breaking any records today,” your workouts will suffer. However if you can get by these thoughts in your head, you will be surprised by the outcome. Put a goal in your head difficult or not, focus on it and you will accomplish it.
Before baseball seasons in high school my entire team would have to do physical tests. For the three weeks before, one of my friends, Eric, and I were going back and forth on who would break the push up record. When the test day finally came our coach posted the order of how we would test. Just so happened, Eric was second to last and I drew the last spot. No big deal, you do as many as you can whoever goes first or last or before you or whatever the record is can’t affect your muscular endurance. Eric ends up smashing the previous record by at least 5. All I thought was, if I do one more, I have the record. I wound up being completely exhausted right around the number Eric finished up with, but I was able squeeze out that one more because I had that number set in my mind. I to this day, still rub it in his face.
Conversely, I’ve been running quite a bit lately, and usually go anywhere from 6 to 8 miles. I usually just get on the treadmill see how I feel, I go for at least my half hour for cardio, I’m not looking to run a marathon only keep my heart healthy, so I don’t have a specific distance goal. This particular day I decided I would scale it back to let my legs recover a bit. I decided I’d go 4. By the time I got to 2.5 miles, I started getting extremely tired. I couldn’t get past it and as soon as I hit the 4 mile mark I had to cool down. This was odd considering I run twice as much on a given day.
What’s my point? Your mind is constantly setting goals and expectations for you whether you realize it or not. You can and need to use this positively to have better workouts. Consciously tell yourself, I have a lot of energy, I’m going to have a great workout, I’m going to beat my best time today. It sounds cheesy, believe me it works. Stay positive and you will achieve your goals.
Before baseball seasons in high school my entire team would have to do physical tests. For the three weeks before, one of my friends, Eric, and I were going back and forth on who would break the push up record. When the test day finally came our coach posted the order of how we would test. Just so happened, Eric was second to last and I drew the last spot. No big deal, you do as many as you can whoever goes first or last or before you or whatever the record is can’t affect your muscular endurance. Eric ends up smashing the previous record by at least 5. All I thought was, if I do one more, I have the record. I wound up being completely exhausted right around the number Eric finished up with, but I was able squeeze out that one more because I had that number set in my mind. I to this day, still rub it in his face.
Conversely, I’ve been running quite a bit lately, and usually go anywhere from 6 to 8 miles. I usually just get on the treadmill see how I feel, I go for at least my half hour for cardio, I’m not looking to run a marathon only keep my heart healthy, so I don’t have a specific distance goal. This particular day I decided I would scale it back to let my legs recover a bit. I decided I’d go 4. By the time I got to 2.5 miles, I started getting extremely tired. I couldn’t get past it and as soon as I hit the 4 mile mark I had to cool down. This was odd considering I run twice as much on a given day.
What’s my point? Your mind is constantly setting goals and expectations for you whether you realize it or not. You can and need to use this positively to have better workouts. Consciously tell yourself, I have a lot of energy, I’m going to have a great workout, I’m going to beat my best time today. It sounds cheesy, believe me it works. Stay positive and you will achieve your goals.
Tuesday, June 9, 2009
Will I gain weight If I eat late at night?
Seems like a yes or no question right? I’d like to say NO and leave it at that, but every time I have tried it’s been contested. So rather than wait for the disagreeing emails, I’ll explain.
Think of your body as a small bucket inside a larger bucket. The small bucket will represent your muscle tissue and all functions of your body that require calories. The larger bucket will represent your fat stores (yes I realize your fat stores also require calories to be maintained, but I’m trying to simplify this). Pour too much into the smaller bucket and the excess will automatically get dumped into the larger bucket.
The small bucket represents your metabolic rate. Everyone’s is different, it depends on a number of factors the most importantly your muscle mass and activity level. Let’s say your metabolic rate happens to be 2,000 calories, this is the amount nutritional labels are based on. If you eat 3,000 calories in a day 1,000 (almost 1/3 of a pound) will spill over into your fat stores. If all of your body processes have sufficient energy to function and your muscles are filled with energy excess calories will be stored as fat, regardless of when you consume them.
On the flip side if you have only eaten 1,500 calories throughout the day this means your small bucket is not full. Your muscles have expended more calories than you have replaced and therefore require more energy to maintain strength, REGARDLESS OF WHEN YOU CONSUME THEM. Even if you go to sleep right after you eat, these excess calories will go to your muscle tissue as energy. Remember, you are always burning calories even if you are sleeping.
So then why does it seem like when you eat at night you gain weight? It’s actually pretty simple. Your bucket is full, but not overfilled before you go to eat that late night snack. When you take in that late night “treat,” where do you think it goes??? Right into the big bucket. Now I always get well I only ate ______. Whatever you fill this blank with is all going right to your fat stores at this point. A small bowl of ice cream, even if it’s only 300 calories adds up QUICKLY. Do this 11 times and you’ve gained a pound. Now if you only had 1,700 calories that day and you had a 300 calorie bowl of ice cream, your small bucket would still not be overflowing. You wouldn’t gain any weight.
Remember these are all made up numbers. Chances are your metabolic rate is NOT 2,000 calories. If you are looking to loose some weight first off, change your thinking to loose some body fat, then consult a personal trainer or nutritionist to set you up on a nutrition plan. A trainer can help you raise your metabolic rate and make it far easier for you to loose body fat. When it comes to body fat loss, whatever your goal is it’s attainable. There are NO genetic limitations. It maybe harder for some, but anyone can do it. You just need to have the right plan and stay consistent with it.
To Find A Certified Personal Trainer in your area Click Here
Think of your body as a small bucket inside a larger bucket. The small bucket will represent your muscle tissue and all functions of your body that require calories. The larger bucket will represent your fat stores (yes I realize your fat stores also require calories to be maintained, but I’m trying to simplify this). Pour too much into the smaller bucket and the excess will automatically get dumped into the larger bucket.
The small bucket represents your metabolic rate. Everyone’s is different, it depends on a number of factors the most importantly your muscle mass and activity level. Let’s say your metabolic rate happens to be 2,000 calories, this is the amount nutritional labels are based on. If you eat 3,000 calories in a day 1,000 (almost 1/3 of a pound) will spill over into your fat stores. If all of your body processes have sufficient energy to function and your muscles are filled with energy excess calories will be stored as fat, regardless of when you consume them.
On the flip side if you have only eaten 1,500 calories throughout the day this means your small bucket is not full. Your muscles have expended more calories than you have replaced and therefore require more energy to maintain strength, REGARDLESS OF WHEN YOU CONSUME THEM. Even if you go to sleep right after you eat, these excess calories will go to your muscle tissue as energy. Remember, you are always burning calories even if you are sleeping.
So then why does it seem like when you eat at night you gain weight? It’s actually pretty simple. Your bucket is full, but not overfilled before you go to eat that late night snack. When you take in that late night “treat,” where do you think it goes??? Right into the big bucket. Now I always get well I only ate ______. Whatever you fill this blank with is all going right to your fat stores at this point. A small bowl of ice cream, even if it’s only 300 calories adds up QUICKLY. Do this 11 times and you’ve gained a pound. Now if you only had 1,700 calories that day and you had a 300 calorie bowl of ice cream, your small bucket would still not be overflowing. You wouldn’t gain any weight.
Remember these are all made up numbers. Chances are your metabolic rate is NOT 2,000 calories. If you are looking to loose some weight first off, change your thinking to loose some body fat, then consult a personal trainer or nutritionist to set you up on a nutrition plan. A trainer can help you raise your metabolic rate and make it far easier for you to loose body fat. When it comes to body fat loss, whatever your goal is it’s attainable. There are NO genetic limitations. It maybe harder for some, but anyone can do it. You just need to have the right plan and stay consistent with it.
To Find A Certified Personal Trainer in your area Click Here
Thursday, June 4, 2009
Should I be on a Low or No Carb Diet?
A topic that has always come up throughout my fitness career is the low/no carbohydrate diet. I can’t tell you the number of clients I’ve met with that will swear by this diet. I can’t say I blame anyone for trying it out, it sounds intriguing and they certainly have spent some funds to market it. It is however, one of very few topics that I will get completely fired up about and combat without relent. It’s simply not healthy and there is no reason to deny your body these foods. The evidence is overwhelming, however not widely advertised. With this being said, please stay with me as I may go into a few rants or become quite sarcastic… I’m simply trying to get my point across.
Let me first start with a large demographic perspective. I researched the obesity rates for different countries and found the numbers very surprising. All of these statistics are from the International Association for the Study of Obesity www.iotf.org.
Men % Women % Overall %
United States(2004) 31.1 33.2 32.2
Lebanon(2002) 36.3 38.3 n/a
England(2006) 24.9 25.2 n/a
Canada(2004) 22.9 23.2 23.1
China(2002) 2.4 3.4 n/a
Italy(2005) 10.5 9.1 9.8
Japan(2000) 2.3 3.4 n/a
Mexico(2006) 24.4 34.5 n/a
Clearly this not the perfect data set, but I do feel there’s evidence here to support my case. Look at the countries known for eating starch filled foods; Italy’s pasta, Japan and China’s rice. They are the lowest on the list, if carbs are a contributor to weight gain wouldn’t they be at the top of the list? I can’t tell you the number of times I’ve heard “I can’t eat pasta, I’ll get so fat.” Where’s the evidence?
So you don’t care about large population samples because it works for you right. You may lose weight while on one of these programs and I’ll explain why later, however you are human and your body will react relatively the same way as every other human being. Ask a doctor about the effects on your body from low carbohydrate diet before jumping into one. Carbohydrates are the main source of energy for your entire body from your brain and nervous system to your muscles. When you ingest a low to no level of carbohydrates your body must make some adjustment to sustain itself. The bodies next easiest source of energy is NOT fat it’s actually protein. The body requires more calories to convert fat into glucose (the body’s immediate energy source) than protein. When in a pinch for energy - bye bye muscle tissue. To this statement I’ve always heard the inevitable, so what as long as I lose weight who cares. Remember the amount of muscle you have is the main component of your resting metabolic rate. Let this decrease and it will only get harder and harder for you to have continued weight loss. The other health risk you run using protein as your main source of energy is the excess release of nitrogen into the blood stream. Nitrogen is filtered by the kidneys, unnaturally high levels put a strain on the them and could lead to failure.
There is no denying the fact your body needs glucose to function. You can either make it readily available by eating a sufficient amount of carbohydrates or you risk your health and deprive the body of an essential macro-nutrient.
Why does it work? Let’s think about this logically for a second. You were eating a 6 ounce piece of steak and a potato for dinner, now you eat the steak. You were eating a breakfast sandwich made up of an egg, cheese and a bagel, now you eat the egg and cheese. Really think about that, all you are accomplishing by following this plan is YOU’RE EATING LESS! If you don’t believe me take this challenge. Somehow find a way to consume 4,000 calories per day of fat and protein. Do this for a week and tell me if you are still losing weight. A diet like this very well could help you suppress your appetite, I know the thought of eating that much bacon in a single day makes me want to vomit.
There is no link to your macro nutrient intake percentage and weight loss. It simply comes down to how many calories you are putting into your body per day and how many you are expending. There’s no reason you can’t eat pasta, and loose weight, granted you probably shouldn’t have ½ a pound in a sitting. Your body is set up to use carbohydrate for fuel this amount shouldn’t drop below 50% of your diet. This is not to say all foods are created equally consult a nutritionist or a qualified personal trainer for a custom plan for you.
Tuesday, June 2, 2009
If you had to choose only 3 exercises for a workout what would they be? Part II
This a post from Eric Brandom, one of the trainers in the MyFitFinder network. Eric is a NSCA certified strength and conditioning coach who regularly competes in strength competitions.
Deadlift
The deadlift is arguably the most functional exercise of all time. Early in the 20th century it was known as the “Health Lift.” To perform the deadlift, start with the barbell on the floor, grab the bar just outside you legs, shoulder width apart, keeping your back totally straight, shoulders slightly ahead of the bar, and without any rounding of the back, lift the bar off of the ground. This may be an over simplification of the move, but just “grip it and rip it.” There are things that ought to be thought about while performing this lift. 1- As with the squat, drive your heels through the ground. 2- Use your hamstrings to pull your upper body up and to use your hip as a lever. 3- Keep your shoulders ahead of the bar so that the bar goes up your body in a straight line, much like the back squat. Use your shins, which should be perpendicular to the floor as a way to keep the bar moving in a straight line. Any deviation to this imaginary line coming perpendicularly out of the ground will make the movement harder than it already is making gains harder to come by and could also cause injury down the road, especially in the lower back. It’s a good idea to keep the abdominals as tight as possible to ensure a stable midline. As with the squat, and all moves, it is important that a professional review your technique before performing sets at higher weights. A good personal trainer or coach should be able to keep your technique tight either through touch or verbal cues. Remember that injuries can happen, but when done correctly these moves are just as safe as riding out on the elliptical, which is why having form checked during your work out is vitally important.
A great set to do is 7x1, which is seven sets of one repetition. This will build up your maximal strength which will help in all other aspects of fitness.
Press
Since this is America, most of you, especially the guys out there, are going to want to Bench Press. If you were one of my clients, I would tell you to hold off for now and learn the basics and become fluent in this exercise. It is most frequently referred to as the Standing Overhead Press, but since it’s the only pressing exercise that we’ll be discussing it will be referred to as the press. The press, compared to the Squat and Deadlift, is a lot less complicated. You start with the bar in the rack position; resting on your shoulders in front of your face. Your forearms should be perpendicular to the ground as we are going to be pressing the bar straight up; remember the imaginary straight line from the Squat and the Deadlift. Using your abs and lower back to stabilize yourself, use your shoulders and grit to push the bar up and over your head. Also note, that driving your heels through the ground will help you put on more weight. Rising to your toes will hinder progress. The lift is not completed until your body is at full extension. The trainer or coach should be able to see your ear in front of your arms. The strict press involves no knee bend. Any knee bend to assist in getting the bar overhead becomes a push press and knee bend with a dive under the bar becomes a push jerk, which is the natural progression of technical skills which you should discuss with your trainer or coach. The press becomes a functional exercise when putting anything over your head such as cereal boxes in high cabinets or throwing your belongings on to your roof in a flood. The press is an exercise that will assist with any and all things in your life.
A 5x2 work set would serve anybody well. This would, despite the low rep scheme, create a balance of maximal strength with muscular endurance that serves well in real life situations.
With the three exercises provided you will be on your way to a more fit and healthy you. With the proper technique and intensity as guided by a professional you will increase strength, increase your functional capabilities and lose fat. Your body composition will improve ten-fold. Ladies, this disclaimer is for you, I guarantee that you will not “bulk up.” Unless you are on a serious steroid cycle, your muscles are not genetically capable of looking like those of a Strongwoman or a bodybuilder. Increasing strength and lean muscle directly correlates to loss of body fat. Along with a sensible diet of lean meats, fruits and lots of vegetables this plan will work. These exercises are fool proof and results are within your grasp if you contact your local gym and get in there today.
Suggested Three Day Program:
Monday
Squat 5x5
100 pushups for time
Wednesday
Deadlift 7x1
As Many Rounds As Possible in 10 minutes
5 Pull ups
10 Pushups
15 Air Squats
Friday
Press 5x2
8 Rounds
Air Squats or Rowing on the Erg
:20 seconds of work followed by :10 seconds of rest (Tabata)
Complete as many reps (or if rowing count calories) as possible during the work sets
To find more trainers like Eric in your area Click Here
To read Eric's Blog Click Here
Deadlift
The deadlift is arguably the most functional exercise of all time. Early in the 20th century it was known as the “Health Lift.” To perform the deadlift, start with the barbell on the floor, grab the bar just outside you legs, shoulder width apart, keeping your back totally straight, shoulders slightly ahead of the bar, and without any rounding of the back, lift the bar off of the ground. This may be an over simplification of the move, but just “grip it and rip it.” There are things that ought to be thought about while performing this lift. 1- As with the squat, drive your heels through the ground. 2- Use your hamstrings to pull your upper body up and to use your hip as a lever. 3- Keep your shoulders ahead of the bar so that the bar goes up your body in a straight line, much like the back squat. Use your shins, which should be perpendicular to the floor as a way to keep the bar moving in a straight line. Any deviation to this imaginary line coming perpendicularly out of the ground will make the movement harder than it already is making gains harder to come by and could also cause injury down the road, especially in the lower back. It’s a good idea to keep the abdominals as tight as possible to ensure a stable midline. As with the squat, and all moves, it is important that a professional review your technique before performing sets at higher weights. A good personal trainer or coach should be able to keep your technique tight either through touch or verbal cues. Remember that injuries can happen, but when done correctly these moves are just as safe as riding out on the elliptical, which is why having form checked during your work out is vitally important.
A great set to do is 7x1, which is seven sets of one repetition. This will build up your maximal strength which will help in all other aspects of fitness.
Press
Since this is America, most of you, especially the guys out there, are going to want to Bench Press. If you were one of my clients, I would tell you to hold off for now and learn the basics and become fluent in this exercise. It is most frequently referred to as the Standing Overhead Press, but since it’s the only pressing exercise that we’ll be discussing it will be referred to as the press. The press, compared to the Squat and Deadlift, is a lot less complicated. You start with the bar in the rack position; resting on your shoulders in front of your face. Your forearms should be perpendicular to the ground as we are going to be pressing the bar straight up; remember the imaginary straight line from the Squat and the Deadlift. Using your abs and lower back to stabilize yourself, use your shoulders and grit to push the bar up and over your head. Also note, that driving your heels through the ground will help you put on more weight. Rising to your toes will hinder progress. The lift is not completed until your body is at full extension. The trainer or coach should be able to see your ear in front of your arms. The strict press involves no knee bend. Any knee bend to assist in getting the bar overhead becomes a push press and knee bend with a dive under the bar becomes a push jerk, which is the natural progression of technical skills which you should discuss with your trainer or coach. The press becomes a functional exercise when putting anything over your head such as cereal boxes in high cabinets or throwing your belongings on to your roof in a flood. The press is an exercise that will assist with any and all things in your life.
A 5x2 work set would serve anybody well. This would, despite the low rep scheme, create a balance of maximal strength with muscular endurance that serves well in real life situations.
With the three exercises provided you will be on your way to a more fit and healthy you. With the proper technique and intensity as guided by a professional you will increase strength, increase your functional capabilities and lose fat. Your body composition will improve ten-fold. Ladies, this disclaimer is for you, I guarantee that you will not “bulk up.” Unless you are on a serious steroid cycle, your muscles are not genetically capable of looking like those of a Strongwoman or a bodybuilder. Increasing strength and lean muscle directly correlates to loss of body fat. Along with a sensible diet of lean meats, fruits and lots of vegetables this plan will work. These exercises are fool proof and results are within your grasp if you contact your local gym and get in there today.
Suggested Three Day Program:
Monday
Squat 5x5
100 pushups for time
Wednesday
Deadlift 7x1
As Many Rounds As Possible in 10 minutes
5 Pull ups
10 Pushups
15 Air Squats
Friday
Press 5x2
8 Rounds
Air Squats or Rowing on the Erg
:20 seconds of work followed by :10 seconds of rest (Tabata)
Complete as many reps (or if rowing count calories) as possible during the work sets
To find more trainers like Eric in your area Click Here
To read Eric's Blog Click Here
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