Sunday, August 28, 2011

Bed

Work then have to train got to love life

Thursday, August 25, 2011

There is a BIG difference between testing your strength and building strength.

Most programs will provide detailed weights, percentages, etc., regarding your work sets, but the warm-up sets are an after-thought. This is NOT something that can be overlooked, especially if you're looking to improve maximal strength! When I worked in a "regular" health club, I witnessed the same warm-up by almost every single person! 135 for 10-15 reps, then 185 for 8-10 reps, etc., etc. If you're looking to train with maximal weights, the worst thing you can do is perform too many reps in your warm-up! This will only fatigue you for the sets that "count". Don't get me wrong -- this doesn't mean you should jump right into your work sets without performing any warm-up sets; but, the key is to perform multiple sets of low reps in your warm-up. This will "save you" for the heavy sets. FYI, if you're someone who routinely performs 10-15 reps with your initial warm-up sets; be prepared to get instantly stronger the day you switch to low rep warm-up sets. On average, I've seen 10-20lb. increases on max lifts when people switch to this "low rep" method...TRUST ME on this one!
Here's a quick look at how I warmed up last week before benching. My three work sets were 350 x 3, 2, 2.
After performing a "general warm-up" to increase body temperature and some specific stretches, I hit the bench. Here's the warm-up:
135x5, 185x3, 225x3, 275x2, 315x1, 335x1
As you can see, I only performed 15 TOTAL reps in six sets. I handled heavy enough weight so that my work sets didn't feel heavy...and the speed of my work sets/reps improved with each set because my muscles weren't fatigued from performing too many warm up reps.
   If you're that guy that asks people to spot you all the time, only to have the weight crash down on your chest - as you proceed to attempt rep after rep - while the poor spotter has to perform max-effort shrugs, rows and curls to prevent the weight from splitting you in half... YOU SUCK AT LIFE! Oh yeah, you're definitely weak, too! Seriously though, have you ever noticed that the people who fit my above description are NEVER jacked?! The reason being is if you regularly perform "forced reps", you never know how much weight you're actually lifting yourself! And if increasing strength is your goal, proper progression is key! It doesn't matter if you perform your max-effort exercises "Louie Simmons-style" (where you attempt to break records each week), or you map out your exact percentages ahead of time; the bottom line is that if you don't know exactly how much weight you lift each week, you can't progress! And please don't be fooled by the spotter who says, "Dude, I barely helped you; that was ALL YOU." Think about this... how hard is it to shrug/upright row an empty barbell? It's not hard at all, regardless of who you are! So even if the spotter isn't 'killing himself', he can easily still be giving 45 pounds of 'help' while spotting someone on the bench. Bottom line is that it's NOT "all you" if someone is giving you (minimum) 45 pounds of help on any exercise!

Testing your Strength, instead of Building it

There is a BIG difference between testing your strength and building strength.
One of the biggest mistakes I see - especially among high school and college kids - is that they test their strength each week, instead of focussing on building it. I used to see this scene every Monday when I worked in the health club setting -- A bunch of skinny high school kids walk in the gym (wearing wife beaters); they do the classic "triceps stretch" for about 2 seconds each arm, then they throw 135 pounds on the bench. On average, they bang out 4-6 reps each. Then they throw on 185. The bar free-falls down onto their concaved chests as their legs flop around like fish out of water; by the grace of God, many of the kids are able to squeeze out one painful-looking rep. Then, every single week, 225 pounds gets thrown on the bar. Most of you probably know how the story ends. Every single kid gets crushed by the weight, then they repeat the process one or two more times - (while getting crushed worse each time) - before moving onto the next exercise. This takes place, week after week, month after month, year after year... with the exact same weights! In other words; kids who "test" their strength in this fashion always end up with the same "test results"!
Building strength requires more volume than just one "set" in which you get buried! Generally speaking, you want to perform multiple sets of low reps with 75% - 95% of your 1RM. Make sure you have a plan before heading to the gym and you're progressing each week. And make sure you're being honest regarding your 1RM when working with percentages! If you base your weights on a false 1RM, your training weights are going to be too heavy, which will lead to forced reps...and hopefully you now know how I feel about forced reps!

Wednesday, August 24, 2011

Eating Healthy

Eating healthy:
  • Lowers disease risks
  • Increases productivity
  • Gives you more energy
  • Makes you stronger
You probably think eating healthy is expensive. I’ll be honest — it is. But there are tricks to spare your savings account and keep it low cost. Here are sixteen ways to eat more healthy while keeping it cheap.
What is Healthy Food? Before we start, let’s define healthy food. It consists of:
  • Protein. The building blocks of muscles, needed for strength.
  • Fat. A balanced intake of omega 3, 6 & 9.
  • Veggies. All kinds, especially green fibrous veggies.
  • Fruit. Full of vitamins.
  • Water. 1 liter per 1000 calories you expend.
  • Whole grain food. Oats, rice, pasta, breads, …
On with the tips.
1. Switch to Water. I drank huge amounts of soda daily for more than 15 years. Then I started Strength Training and switched to water:
  • It’s healthier
  • It’s cheaper
Quit the soda & drink water. Take a bottle wherever you go.
2. Consume Tap Water. Check the price of water on your tap water bill. Now check the price of bottled water. Quit a difference, isn’t it? So why are you buying bottled water?
  • Cleaner? Not necessarily.
  • Better taste? No, simply a matter of Adaptation.
Bottled water companies get their supply from the same source you do: municipal water systems. It’s like selling ice to Eskimos. If you don’t trust the quality of tap water, filter it yourself. I use a Brita Pitcher. One $7 filter cleans 40 gallons water.
3. Eat Eggs. I always have eggs at breakfast:
  • Full of vitamins
  • High in proteins
  • Low in price
Don’t believe the Eggs & Cholesterol myth. Dietary cholesterol is not bound to blood cholesterol. Want to make it cheaper? Buy a chicken.
4. Eat Fatty Meats. Fatty meats are cheaper & more tasty than lean meats. You think it’s not healthy? Check the Fat Myths:
  • Fat doesn’t make you fat, excess calories do
  • You need a balanced intake of fats: omega 3, 6 & 9
I’m on the Anabolic Diet, I buy beef chuck instead of sirloin.
5. Get Whey. The cheapest source of protein. 70$ for a 10lbs bag lasting 4 months. Nothing beats that. Use whey in your Post Workout Shake to help recovery.
6. Tuna Cans. Canned tuna is cheap & contains as much protein as meat. Alternate tuna with eggs, meat & whey. You’ll easily get to your daily amount of protein.
7. Buy Frozen Veggies. I mostly buy frozen veggies:
  • Take less time to prepare
  • You don’t waste money if not eaten in time
  • Can be bought in bulk for discounts & stored in your freezer
If you can afford fresh veggies, then do it. I go frozen.
8. Use a Multivitamin. Pesticides lower the vitamin levels of your fruits & veggies. Two solutions:
  • Buy organic food. Expensive.
  • Use a multivitamin. $10 a month.
Choose what fits your wallet best. I take the multivitamin.
9. Fish Oil. Omega-3 is found in fish oil. Benefits of omega-3 consumption include:
  • Lowered cholesterol levels
  • Decreased body fat
  • Reduced inflammation
You need to eat fatty fish 3 times a week to get these benefits. Time consuming & expensive, I know. Try Carlson‘s Liquid Fish Oil with Lemon flavor. One teaspoon daily. You’ll be ok.
10. Buy Generic Food. The box might be less attractive, it’s certainly more attractive to your wallet. Brand-name food will always be more expensive. You’re paying for the name. Get real. Food is food. Go generic.
11. Buy in Bulk. Think long-term. Buying in bulk is more expensive at the cashier, but cheaper in the long run:
  • Gets you discounts
  • Saves time
  • Saves car fuel
Invest in a big freezer. Buy meats & veggies in bulk and freeze them.
12. Go to One Grocery Store. This grocery store is cheaper for meat, that grocery store is cheaper for veggies, the other grocery store is cheaper for fish… How many grocery stores are you going to, trying to find the cheapest food? Think!
  • Time is money. Stop losing a day shopping.
  • Cars don’t run on water. Lower your fuel expenses.
I get all my food in a big grocery store near my place. It hasn’t the cheapest price for all foods, but it saves me time & fuel.
13. Make a Plan. A classic, but worth repeating. Everything starts with a plan.
  • Make a list of what you need
  • Eat a solid meal, don’t go hungry
  • Go the grocery, get what’s on your list & get out
No need to take your partner or kids with you. This is not a recreational activity. Just get your food & get back home.
14. Take Food To Work. Ever counted how much money you throw away buying food at work daily? Start preparing your food for the day on waking up:
  • Get up earlier
  • Eat a solid breakfast (like Scrambled Eggs)
  • Prepare your food for work in the meanwhile
Total time 30 minutes. No stress during the day about what you’ll be eating & you get healthy food while sparing money.
15. Eat Less. This one is obvious. The less you eat, the lower your grocery bill. If you’re overweight, get on a diet. Your health & bank account will thank you.
16. Don’t Buy Junk Food. The last one. Stop buying anything that comes out of a box, it’s:
  • Unhealthy
  • Expensive
If you actually find junk food that is cheaper than whole food, think long-term. Health implications

Saturday, August 13, 2011

Love This

“You can be guided with the path to succeed,
but only you can do what it takes to achieve success.”

Wednesday, August 10, 2011

Summer Flip-Flops May Lead to Foot Pain

Summer Flip-Flops May Lead to Foot Pain

INSERT DESCRIPTIONFlip-flops can be bad for your feet and legs. (Bill Cunningham/The New York Times)
Flip-flops are a mainstay of summertime footwear, but they can be painfully bad for your feet and legs, new research shows.
Researchers from Auburn University in Alabama studied the biomechanics of the flip-flop and determined that wearing thong-style flip-flops can result in sore feet, ankles and legs.
“We found that when people walk in flip-flops, they alter their gait, which can result in problems and pain from the foot up into the hips and lower back,” said Justin Shroyer, a biomechanics doctoral student who presented the findings to the recent annual meeting of the American College of Sports Medicine in Indianapolis.
For the study, the researchers recruited 39 college-age men and women and asked them to wear flip-flops or athletic shoes. They then had them walk a platform that measured vertical force as their feet hit the ground. A video camera measured stride length and limb angles.
Flip-flop wearers took shorter steps and their heels hit the ground with less vertical force than when the same walkers wore athletic shoes. People wearing flip-flops also don’t bring their toes up as much as the leg swings forward. That results in a larger angle to the ankle and a shorter stride length, the study showed. The reason may be that people tend to grip flip-flops with their toes.
Mr. Shroyer notes that he himself owns two pairs of flip-flops, and the research doesn’t mean people shouldn’t wear them. However, flip-flops are best worn for short periods of time, like at the beach or for comfort after an athletic event. But they are not designed to properly support the foot and ankle during all-day wear, he notes.

Tuesday, August 9, 2011

Crossfit For Athletes Good or Bad U Be The Judge

I'm going to preface my answer by saying that I have nothing against crossfit for the general fitness population. I know many police officers, fire fighters and weekend warriors who love the quick, challenging workouts associated with crossfit. I will also take Crossfit gyms over "carpet & chrome" health clubs any day of the week!!! But, with that being said, I am not a fan of Crossfit for high school, college or pro athletes. Here's why...
There are a bunch of reasons why crossfit isn't optimal for athletes, but my biggest problem with crossfit for athletes is that there is no specific focus to their workouts; it's a "Jack of all Trades" type of mentality. I've seen crossfit workouts that consisted of 20 meter sprints, 30-rep sets of snatches, high rep 'kipping' pull-ups, squat jumps and handstand push-ups. This type of training isn't optimal for athletes because athletes need to develop specific physical attributes to excel at their sport.
crossfit_pic
For example, football players need to develop maximal strength, explosive power, speed, agility, mobility, specific endurance, etc. BUT, the "catch" is that they don't need to develop every attribute equally. The key is knowing when, how much and how often to train each attribute. Dave Tate spoke about this topic at a seminar at my gym a few years back; he used a great analogy that I still love to use today. He compared training to going out to dinner. When you go out to dinner, you'll have a few appetizers, a main course and dessert. You don't go too crazy on the appetizers because you want to save room for your main course. You really stuff yourself on the main course because that's what you went out to dinner for in the first place. Then, you may or may not have dessert, depending if you have 'room' or not. Here's how the "dinner analogy" compares to training athletes... Let's take a football player/wide receiver as our example: a wide receiver should look at speed/agility as their "main course" in training. Maximal strength and mobility will probably be two of the "appetizers" for most NFL receivers. Hypertrophy training/bodybuilding methods may be "dessert" for some of the skinnier bastards in the NFL. For lineman, max strength and explosive power will most likely be the "main course" of their training, while sprinting and agility will be two of their appetizers, etc. Hopefully you get my point. Simply put, every athlete needs to focus on improving different attributes (during different times of the year) in order to excel at their sport. They must first define these attributes and then define the order of importance on their specific "training menu" during different phases of the training year.
The problem with crossfit is that EVERYTHING is the "main course" -- aerobic endurance, maximal strength, strength endurance, jump training, anaerobic circuits, Olympic lifting, etc. This is like going out to dinner and ordering steak, tofu, pancakes, sushi, ravioli's and cereal -- THERE'S JUST TOO MUCH RANDOM FOOD TO DIGEST!! And you know what happens when you eat too much random foods that don't mix well together? ...YOU PUKE!
Hmm, sounds kinda like a crossfit workout!?
The bottom line is that when you try and train for everything, you usually end up with nothing. If you want to get to a high level in any sport, you must focus your training on things that will specifically help you with the physical demands of your specific sport.

-Joe D.

Power Training

Your body needs a variety of nutritional building blocks to build cartilage, muscle, and bone. So eating well and taking the right supplements is necessary. But it isn't sufficient. To grow muscle and bone, the body needs work. Muscles grow in response to the demands that are placed on them. Bones grow in response to the stress that a muscle exerts on it. Without that muscular stress, neither the muscle nor the bone will grow. And, unless pushed, the body simply stops building cartilage after a certain age.

I say, "unless pushed", because serious resistance training (e.g. weight training) does seem to be effective, as long as the building blocks are present. The right kind of weight training triggers a release of growth hormone that tells your body to put those materials to work. It then builds muscle, bone, and even cartilage.

Somewhere along the line, I read that cartilage only grows when growth hormone is present. And growth hormone levels tend to drop off as we age--much more so if we don't engage in the kinds of vigorous activities we used to do as kids. And from personal experience, I know that my knees improved after a serious bout of weight training.

Monday, August 8, 2011

We Have To Stop The Bleebing Ourselves

According to the National Institutes of Health, more than 65 percent of American adults are overweight or obese. The obesity rate has been climbing steadily over the last several years. Carrying extra weight increases the chances of developing serious health problems, such as heart disease, stroke, certain kinds of cancers, as well as diabetes.
The incidence of Type 2 diabetes in our country is increasing also, in correlation with the rise in obesity. The American Diabetes Association estimates about 21 million people have diabetes, with another 54 million people diagnosed with pre-diabetes. Pre-diabetesis a condition in which fasting blood glucose levels are elevated, but not yet to the level indicated for Type 2 diabetes.

Obesity and Insulin Resistance

Type 2 diabetes is associated with insulin resistance. Insulin is an important hormone that delivers glucose (sugar) to our cells. When a person is overweight, the cells in the body become less sensitive to the insulin that is released from the pancreas. There is some evidence that fat cells are more resistant to insulin than muscle cells. If a person has more fat cells than muscle cells, then the insulin becomes less effective overall, and glucose remains circulating in the blood instead of being taken in to the cells to be used as energy.

Cutting The Fat Cuts The Risk

Studies have shown that it can make a big difference if people work to lose only 5 to 7 percent of their body weight. For many people, this works out to about 7 to 10 pounds. Even if someone already has diabetes, losing a moderate amount of weight can dramatically slow the progression of the disease. Blood pressure and cholesterol levels also benefit when just this small percentage of body weight is lost.
It's not just how much people weigh, but also where they carry the weight, that put them at greater risk for health problems. People who carry more weight around their waist -- an "apple-shape" -- are more likely to suffer from obesity related problems than someone who is "pear-shaped," or carries more weight in their hips and thighs.

Live Healthier, Live Longer

Other health risks associated with being overweight or obese include: gall bladder problems, certain types of arthritis, GERD (gastroesophageal reflux disease), pulmonary diseases such as sleep apnea, or diseases of the liver. The scales are certainly tipped in favor of losing weight and living a healthy lifestyle. So many serious diseases can be prevented or at least delayed by moving towards a more normal weight.

Kids Fitness

Fitness for Kids

Through physical activities, kids learn about sportsmanship, setting goals, meeting challenges, teamwork, and the value of practice.
Keep in mind your child's age and developmental level, natural abilities, and interests. Between the ages of 6 and 8, kids are sharpening basic physical skills like jumping, throwing, kicking, and catching. Some kids enjoy doing this in organized sports teams, but non-competitive leagues are best for younger kids. Show your support by coaching your child's team or cheering from the stands on game days.
Kids 9 to 12 years old are refining, improving, and coordinating skills. Some become even more committed to a sport while others drop out as competition heats up and level of play improves.
It's OK if a child isn't interested in traditional sports, but it's important to find alternative ways to be active. Encourage a child who doesn't like soccer, basketball, or other team sports to explore other active options, like karate, fencing, golf, bicycling, skateboarding, and tennis.

Preventing Problems

Kids who participate in sports are at risk for injuries, so be sure yours wear the appropriate protective equipment, such as a helmet and protective pads when roller-blading. Kids who specialize in one sport are also at risk of overuse injuries, including stress fractures and joint injuries.
A child with a chronic health condition or disability should not be excluded from fitness activities. Some activities may need to be modified or adapted, and some may be too risky depending on the condition. Consult your doctor about which activities are safe for your child.
Kids who enjoy sports and exercise tend to stay active throughout their lives. And staying fit can help improve self-esteem, maintain a healthy weight, and decrease the risk of serious illnesses such as high blood pressure, diabetes, and heart disease.
If your child refuses to play or interact with peers, or complains of pain during activity, talk with your doctor.
Reviewed by: Mary L. Gavin, MD

Family Fitness Helps Kids

Kids this age need physical activity to build strength, coordination, confidence, and to lay the groundwork for a healthy lifestyle. They're also gaining more control over how active they are.
School-age kids should have many opportunities to participate in a variety of activities, sports, and games that fit for their personality, ability, age, and interests. Brainstorm with your kids on activities that feel right. Most kids won't mind a daily dose of fitness as long as it's fun.
The National Association for Sports and Physical Education recommends that school-age kids:
  • get 1 hour or more of moderate and vigorous physical activity on most or all days
  • participate in several bouts of physical activity of 15 minutes or more each day
  • avoid periods of inactivity of 2 hours or more

Fitness at Home

Many parents and kids think of organized sports when they think of fitness. Though there are many advantages to signing a child up for the softball team, practice and games once or twice a week will not be enough to reach activity goals. In addition, parents can no longer rely on physical education in schools to provide enough physical activity for kids.
Here are some ways to keep your kids moving at home:
  • Incorporate physical activity into the daily routine. From household chores to an after-dinner walk, keep your family active every day.
  • Allow enough time for free play. Kids can burn more calories and have more fun when left to their own devices. Playing tag, riding bikes around the neighborhood, and building snowmen are fun and healthy.
  • Keep a variety of games and sports equipment on hand. It doesn't have to be expensive — an assortment of balls, hula-hoops, and jump ropes can keep kids busy for hours.
  • Be active together. It'll get you moving and kids love to play with their parents.
  • Limit time spent in sedentary activities, such as watching TV, going online, and playing video games.
When you have exhausted the possibilities at home, take advantage of local playgrounds and athletic fields. Make family fitness outings part of your regular routine. Let family members choose an activity — go hiking, ice skating, or try out the rock-climbing gym. Anything goes, as long as everyone can participate.
You can help show your kids that exercise is important by regularly exercising yourself.

Saturday, August 6, 2011

Bromelain Helps The Body

Bromelain is a natural anticoagulant that works by breaking down the blood-clotting protein fibrin. This may help to explain why results of at least two clinical trials suggest that the enzyme can help to improve the symptoms of angina and thrombophlebitis. As well as thinning the blood, bromelain alsothins mucus, and thus maybe of benefit to asthmatics and people suffering from chronic bronchitis. There is also evidence that bromelain can trigger beneficial changes in white blood cells, and thus may improve immune function.However, whether or not the enzyme would be beneficial to immunocompromised people has not been established clinically. Bromelain has potentanti-inflammatory properties and therefore may be useful in promoting the healing of minor muscle injuries such as sprains and strains. Results of one study also found evidence to suggest that it can help to improve the symptoms of rheumatoid arthritis. When applied topically it may help to speed wound healing. There has also been some suggestion that bromelain has anti-cancer properties, although this has not been proven. Several recent studies have linked chronic inflammation to cancer, thus any anti-cancer action of bromelain could be due to it anti-inflammatory properties. The enzyme may also enhance the effect of the antibiotics amoxicillin, erythromycin, penicillamine, and penicillin. In a study of people with urinary tract infections,100% of participants given antibiotics in combination with bromelain and another enzyme called trypsin were cured of their infection, compared with just 46% who received antibiotics alone.

Thursday, August 4, 2011

Your Body Your Temple

   Did you know that twenty percent of the population in every state in America is obese? And 50 million people worldwide will die this year from chronic diseases due to being overweight.
   Your physical health is an important part of making your life count. I want to look at the right motivation for getting healthy – what God’s says about the importance of your body in 1 Corinthians 6:12-20 (NIV).
   God expects me to manage my body. “Everything is permissible for me, but not everything is beneficial. …I will not be mastered by anything …” (verse 12). Your body is a gift from God. He loans it to you and it’s your responsibility to manage it well. What are you doing with what He’s given you?

Wednesday, August 3, 2011

Energy and Diet

The energy stored in food is measured in terms of calories.
Technically, 1 calorie is the amount of energy required to raise the temperature of 1 gram of water 1 degree centigrade. The calorie measure used commonly to discuss the energy content of food is actually a kilocalorie or 1000 real calories. This is the amount of energy required to raise 1 kilogram of water (about 2.2 pounds) 1 degree centigrade.Different foods contain different amounts of energy -- which is why a small piece of chocolate can have many more calories than a similarly sized piece of lettuce.

Tuesday, August 2, 2011

This is Great Training At its best

PS. Best Selling Warm-up System has been UPDATED

This is Great Training At its best

PS. Best Selling Warm-up System has been UPDATED

Obesity Stats

Trends by State 1985–2010
During the past 20 years, there has been a dramatic increase in obesity in the United States and rates remain high. In 2010, no state had a prevalence of obesity less than 20%. Thirty-six states had a prevalence of 25% or more; 12 of these states (Alabama, Arkansas, Kentucky, Louisiana, Michigan, Mississippi, Missouri, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia) had a prevalence of 30% or more.

Monday, August 1, 2011

Swimming for health

It can be done with little equipment and year round, it also gives a full body workout. Thanks to its low impact cardiovascular benefits and ability to trigger muscle growth it seems like a no brainer for anyone into their health and fitness.

Workout

A great workout this AM nothing like starting the day off on the right foot.