tag:blogger.com,1999:blog-50405800270989277562024-03-13T22:56:22.622-05:00UNDERGROUND FITNESSAnonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.comBlogger137125tag:blogger.com,1999:blog-5040580027098927756.post-65565665013049989542012-06-04T12:31:00.002-05:002012-06-04T12:31:49.829-05:00At The Next Football Comdine Be Faster and Stronger<h2>
Are You More Explosive, Faster and Stronger Than Your Competition? Stand Out At The Combines and Impress College Football Coaches</h2>
<ul>
<li>40-Yard Dash</li>
<li>Vertical Jump</li>
<li>185lbs Bench Press</li>
<li>Broad Jump</li>
<li>5-10-5 Shuttle (20 yard shuttle)</li>
<li>3-Cone Drill (L-Drill)</li>
<li>Technique Training</li>
<li>Strength Training</li>
</ul>
<h3>
MASTERING THE COMBINE TESTS</h3>
<blockquote>
<em><span style="color: red;"><strong>Vertical Jump | </strong></span><span style="color: white;">A test of power</span></em><br />
Training components:<br />
• Increased ground force production<br />• Triple extension of the ankles, knee’s and hip<br />• Muscle tendon – stretch reflex<br />• Reach techniques through plyometric training<br />
Average jump improvement is 2 inches.<br />
<em><span style="color: red;"><strong>40 yard dash | </strong></span><span style="color: white;">A test of power and speed</span></em><br />
Training components:<br />
• Stance<br />• Starting power<br />• Acceleration phase<br />• Top speed<br />• Arm swing<br />• Stride length and frequency<br />• Maximum velocity phase<br />
Average decrease in time is .10 – .25 seconds.<br />
<em><span style="color: red;"><strong>Pro Shuttle | </strong></span><span style="color: white;">A test of agility & change of direction</span></em><br />
Training components:<br />
• Starting technique and power<br />• Proper acceleration<br />• Reducing deceleration time<br />• Change of direction<br />
Average decrease in time is .30 – .50 seconds.<br />
<em><span style="color: red;"><strong>L-Cone |</strong></span> <span style="color: white;">A test of agility & change of direction</span></em><br />
The component’s include:<br />
• Speed<br />• Quickness<br />• Change of direction<br />
Average decrease in time is .25 – .5 seconds.<br />
<em><span style="color: red;"><strong>185 Bench Press Rep | </strong></span><span style="color: white;">A test of strength &</span></em><br /><span style="color: white;"><em>endurance.</em></span><br />
Average increase is 7 repetitions.</blockquote>
The Combine is considered the ultimate job interview for a football player. College coaches use game tapes and combine results to evaluate prospects. This is your opportunity to improve your Combine 360 Ranking, SPARQ score and add a star to your Rivals.com ranking. Contact Underground Fitness @ <br />
<a href="mailto:undergroundfitness09@yahoo.com">undergroundfitness09@yahoo.com</a> or Cell Phone 270-210-2345 To Take Your Game To The Next Level. <br />Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-23498592399343209702012-06-04T10:40:00.001-05:002012-06-04T10:46:36.203-05:00Women Shock Your Body and Metadolism<span style="color: #666666;"><em><span style="color: black; font-size: 13.5pt;">“</span></em><strong><i><span style="color: black; font-size: 13.5pt;">It’s a daily struggle.</span></i></strong><em><span style="color: black; font-size: 13.5pt;"> Day in and day out it seems like no matter what you do, you just can’t win.</span></em><strong><i><span style="color: black; font-size: 13.5pt;"> It’s discouraging. It’s demoralizing.</span></i></strong><em><span style="color: black; font-size: 13.5pt;"> Yes, I’ve tried exercise. Yes, I eat healthy. </span></em><strong><i><span style="color: black; font-size: 13.5pt;">But – no – matter – what – I just can’t lose the weight</span></i></strong><em><span style="color: black; font-size: 13.5pt;">. I want to feel sexy & attractive. I want to be fit & healthy. I want to be athletic & have energy again. </span></em><strong><i><span style="color: black; font-size: 13.5pt;">It’s frustrating, I’m tired and depressed.</span></i></strong><em><span style="color: black; font-size: 13.5pt;"> What am I doing wrong?!?”</span></em><span style="color: black;"> </span></span><span style="color: #666666;"> </span><br />
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The basics are as follows:<br />
1.) Drink plenty of water each day: I suggest you drink 1/2 your body weight in ounces for best results. So, if you weight 190 pounds, drink 95 ounces, etc.<br />
2.) Get 8 hours of sleep: Your body needs rest in order to properly metabolize fat.<br />
3.) Increase your metabolism: To REALLY speed up belly fat loss, your metabolism must be raised to the maximum level for maximum results. I recommend that you naturally boost your metabolism with a diet based around proper nutrition and increasing your fat burning hormones.<br />
4.) Get 100% proper nutrition: Please, stay away from fad dieting (low carb, low fat, etc.). These types of programs are based around improper nutrition and will end up slowing your metabolism down. Focus on getting ALL types of nutrients in your diet to prevent your body from slowing down.<br />
Okay, now the following step will melt away your stubborn belly fat with ease!<br />
My friend, instead of doing the same old boring "not a drop of sweat" exercises, increase the intensity of your workouts to "shock" your body. When you shock your body, your metabolism will soar to the maximum peak!<br />
(For example, instead of walking on the treadmill for 45 minutes, do H.I.I.T high intensity interval training. This means you will go with a high intensity setting for let's say 3 minutes, and then drop down to a low setting for 2 minutes, and then repeat the process for up to 20 minutes.)<br />
This type of workout will not only accelerate fat loss and keep your metablism guess whats next , it's also shorter and more fun to do which helps with a families busy schedules. </div>
</div>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-28711725856732119102012-05-30T20:16:00.001-05:002012-05-30T20:16:15.230-05:00Athletes 5 Tips For Power<h6 class="uiStreamMessage" data-ft="{"type":1,"tn":"K"}">
<span class="messageBody" data-ft="{"type":3}">1. Dismissing Body Weight Training: Strength focused programs often neglect body weight training—a costly mistake.<br /><br />Gains in absolute strength are important—they are the main focus. But they can’t be at the expense of body composition. Body fat must be kept in check.<br /><br />Body weight exercises, such as push-ups and pull-ups, are great for monitoring body composition and relative strength. If your bench goes up, but you can’t doas many pull-ups, you know that there’s a problem.<br /><br />Body Weight Training is a key element to developing relative strength which is critical for sports performance and overall health!</span></h6>
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2. The Rep Only Mindset: Three sets of ten were drilled into our heads. It’s been that way since we’ve picked up our first barbell. We can remember the days of picking up a Muscle and Fitness Mag, grabbing a jug of Weider Protein from Wal-Mart and slinging dumbbells at the YMCA. These days are gone.<br /><br />Don’t mistake what we say, hypertrophy is important. Building true strength, however, requires higher<span class="text_exposed_hide">...</span><span class="text_exposed_show"> intensities and utilization of low rep ranges. Max effort training is a great example.<br /><br />Strength is mainly a neural adaptation, not a muscular adaptation. To prime the nervous system, and build true strength, low rep and max effort training is necessary.<br /><br />In order to build maximal strength you need to add in some max effort exercises into your routine!</span></div>
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3. Shutting Off The Power: Power training enhances strength (ever hear of the dynamic effort method?). Like strength, power is the product of fine tuning the nervous system. Reaching optimal strength levels requires power training and development.<br /><br />A good reference point is a sticking point for a given lift. Let’s say your deadlift sticking point is at your knees. Building deadlift power by including<span class="text_exposed_hide">...</span><span class="text_exposed_show"> dynamic effort deadlifts in a program will alleviate the sticking point.<br /><br />Without power training, sticking points becoming increasingly difficult to overcome.</span></div>
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4. Dismissing De-Loads: Training week after week, month after month at the same volume will wear on your body—resulting in an overtaxed nervous system and soft-tissue that won’t recover. Planning de-load weeks is a crucial pre-emptive strategy to avoid over-training. Sometimes a step back is required to take a step forward.<br /><br />5. Skipping the Preparation Phase: The anticipation of huge gains sometimes is<span class="text_exposed_hide">...</span><span class="text_exposed_show"> sometimes too much for folks. In haste, they jump into the middle of a program without completing the preparation phase.<br /><br />Overlooking the preparation phase of any program is detrimental to performance during the later phases. It’s named preparation phase for a distinct reason — the design and execution enhances the adaptations of future training.<br /><br />Those strength gains you couldn’t wait for might not be waiting for you if you put the kibosh to good preparation.<br /><br />Many people also tend to forget to build strong foundation with very basic movements such as uni-lateral lower body work. Many single leg exercises can really aid in stability and increased performance out on the field.</span></div>
</span><br /><br />Including dynamic work with a barbell, performing jumping exercises for the upper and lower body, as well as including full body explosive movements in your program can drastically improve your performance on many lifts and athletic endeavors.</div>
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</span></span></h6>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-31501269373133744202012-05-29T19:33:00.000-05:002012-05-29T19:33:05.485-05:00Women And Family's Take Charge Of Your Life Boot Camp Style Boot camp workouts are efficient because you work your entire body-- heart and muscles--by going from one exercise to another with no rest. The workouts involve calisthenics like pushups, jumping jacks, crunches and other body weight exercises...the difference lies in the intensity. In boot camp, your challenge is to take your body to its limit. You work, you sweat and, best of all, you burn calories like crazy. <br />
Boot camp workouts are:<br />
<ul>
<li>A great way to burn lots of calories.</li>
<li>Efficient - you work your whole body in a short period of time. </li>
<li>Fun - each exercise is different so you don't get bored.</li>
<li>Easy to fit in to a busy schedule - You can do it anywhere with little equipment.</li>
<li>As challenging as you want them to be.</li>
</ul>
<br />
<br />
Boot Camp @ Underground Fitness is bringing sexy back. This is the fast track to healthy weight loss, rigorous exercise, and most importantly; accountability. We’re here to help you meet and beat your goals, coaching and encouraging you every step of the way. Part of our program includes learning a healthy nutritional lifestyle; one that doesn’t include starving yourself to lose weight. We evaluate routines and make recommendations that fit in with your schedule. Follow along for 4 weeks and you’ll feel so good; you may be sorry that Boot Camp is over. Fear not though, you can sign up for recurring sessions as we're confident you'll enjoy the dramatic results and changes your body will experience.<br />
<br />
<br />
If you are interested please contact me @ <a href="mailto:undergroundfitness09@yahoo.com">undergroundfitness09@yahoo.com</a> and we togather can start you and your family on the way to a heathier lifestyle.Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-7292546751623351112012-05-29T03:43:00.000-05:002012-05-29T03:43:45.139-05:00Women Get Your Bodies Back <em>No, success in dieting for fat loss for many women who want to lose weight is often more dependent on filling the need to satisfy the taste buds, calm the mental battle that deals with the thought of deprivation, boredom, habits, and so many other little things</em>.<br />
<br />
<br />
<em> Calories in, calories out. We’ve been told that dropping pounds or maintaining our weight rests solely on this simple equation. Wrong! “In reality, not all calories are created equal,” says dietitian Ashley Koff, RD, a coauthor of Mom Energy and a FITNESS advisory board member. “Quality is just as important as quantity.” Here’s why: Munching two 100-calorie packs of cookies for your midmorning snack gives you a total of two to three servings, or about 36 grams of carbs, and very little protein. Your body uses just 15 to 20 of those grams of carbs for energy, and unless you’re highly active, it will probably store the rest, Koff explains. As a result, you end up gaining weight rather than losing it.</em><br />
<em> Stop the calorie obsession and focus more on balancing your nutrients. “Every time you eat, aim for unlimited amounts of nonstarchy vegetables and one serving each of carbs — whole grains, fruits, or starchy vegetables, like carrots and corn — protein, and healthy fat,” Koff says. Consuming foods in every category gives your body a steady supply of energy all day with no fattening side effects. So instead of cookies for your prelunch snack, nosh on an apple and some nuts or vegetables and a little dip made from low-fat Greek yogurt.</em><br />
<em> </em><br />
<em> </em><br />
<em> Some of us have done away with breakfast, lunch, and dinner in favor of the six small meals many experts tout as the key to staving off hunger and losing weight. But this strategy can easily backfire if small meals creep into traditional-size ones or turn into all-day snacking. The trouble is, when you’re nibbling a little bit here and there, it’s hard to keep track of how much you’re putting away. “Plus if you’re not getting full at any given time, it sets you up to consume even more overall. There’s something psychologically and physically satisfying about eating a complete meal and having that truly full feeling rather than just taking the edge off your appetite every hour or two,” says Marjorie Nolan, RD, a spokesperson for the Academy of Nutrition and Dietetics. At meals, it’s typical to have several different dishes, but grazers may munch on just one thing, like pretzels. That means you can down a whole bag and still walk away unsatisfied, Nolan explains.</em><br />
<em>Instead of picking at food all day, shoot for three meals and two snacks or five mini meals. Be sure to combine a few tastes and textures at each sitting, like carrot sticks and whole wheat crackers dipped in hummus, or half a sandwich. Plan small meals in advance so you aren’t tempted by — or stuck with — whatever open bag happens to be within reach. And write down what you eat so you keep tabs on just how much you’re consuming.</em>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-78481176633910473802012-05-27T15:36:00.005-05:002012-05-27T15:36:51.349-05:00Warmup and Workout Upper bodyThe warm up <br />
<div style="text-align: left;">
<em>SMR w/ Lax Ball & Foam Roller (upper back/lats/pecs)</em></div>
<div style="text-align: left;">
<em>Sleeper Stretch x 20sec each arm</em></div>
<div style="text-align: left;">
<em>Supine on Foam Roller "Snow Angels" (palms up) x 10</em></div>
<div style="text-align: left;">
<em>Kneeling Side-to-side Pec Stretch x 5 each side</em></div>
<div style="text-align: left;">
<em>Lying "Y-Handcuffs" x 10</em></div>
<div style="text-align: left;">
<em>Push-up Plus x 15</em></div>
<div style="text-align: left;">
<em>Mini Band Face Pull + External Rotation x 10</em></div>
<div style="text-align: left;">
<em>Underhand Mini Band Pull-aparts x 15</em></div>
<div style="text-align: left;">
<em>Mini Band "Shoulder Dislocations" x 10</em></div>
<div style="text-align: left;">
<em>Lat Stretch x 20sec. each side</em></div>
<div style="text-align: left;">
<em>3-Way Shoulder "Drop-Catch" Neural Activation Series x 5 reps each way</em></div>
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<b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div>
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<strong><span style="font-size: 12pt;">The Workout</span></strong></div>
<div style="text-align: left;">
<strong>1. 3-Board Bench Press:</strong> *5 sets of 3 reps </div>
<div style="text-align: left;">
<em>*Last 2 sets were performed with 102% of bench press 1RM. </em></div>
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<div style="text-align: left;">
<strong>2A. Weighted Push-ups, neutral hand positioning (80lbs. chain on back):</strong> 15, 15, Max Reps</div>
<div style="text-align: left;">
<strong>2B. Underhand Mini Band Pull-aparts:</strong> 35, 35, 30</div>
<br /><br />
<div style="text-align: left;">
<strong>3A. Bent-over DB Rows (heavy):</strong> 3 x 8 each arm</div>
<div style="text-align: left;">
<strong>3B. Jungle Gym Face Pull + External Rotation:</strong> 3 x 12</div>
<br /><br />
<div style="text-align: left;">
<strong>4A. Single Arm Dumbell Shrugs (non-working hand behind back):</strong> 3 x 8, hold each contraction for 2sec.</div>
<div style="text-align: left;">
<strong>4B. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz):</strong> 3 x 12 each arm</div>
<br /><br /><br />
<div style="text-align: left;">
<strong>5. *Heavy Sledgehammer Tire Chops: </strong>4 x 8 each side</div>
<div style="text-align: left;">
<em>*These are performed with a custom-made 35lb. sledgehammer.</em></div>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-26880645802648209002012-05-22T12:40:00.001-05:002012-05-22T12:40:41.231-05:00Your core is your new weightlifting belt I'm not opposed to the use of belts during max-effort sets of squats and deadlifts, but most people wear them way too much. This is a huge mistake; it's also one of the reasons so many gym rats can display their strength while in the gym, yet they are worthless when it comes to real-life activities outside of the gym (such as moving a couch). This is because they don't have the core strength to "transfer" the strength of their limbs! The most functional way to strengthen your core is to learn how to <em>brace</em> when lifting without a belt. This will do more for your "abdominal strength" than all the crunches in the world!Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-44898636483376337232012-05-20T16:29:00.001-05:002012-05-20T16:29:35.999-05:00Shoes or StrapsSorry for the lack of post the last couple of days working midnights and changed up my training, video's coming this week. <br />
<br />
The human foot has over 100 muscles and tendons that run through it. Wearing cushioned sneakers is like wearing a cast all day, so the muscles and tendons in your feet become weaker over time. This increases your chances of ankle, knee, hip and low back injury -- a poor sneaker choice will prevent old injuries from healing properly. Training in Vibrams has essentially "uncasted" and helped restore strength, balance and range of motion in his joints.<br />
<br />
No more lifting straps. Lifting straps act as a "cast" to your hands and forearms (similar to the example of cushioned sneakers and your feet.) Straps may help you 'lift more weight' while you're in the gym, but then your grip won't be up to the task during 'real-world' activities or on the athletic field<br />
<br />
leave comments and let me no what y'all would like to know or read about <br />
<br />
<br />
<br />
Thank You,<br />
Underground Fitness<br />
undergroundfitness09.net<br />
<a href="http://www.facebook.com/#!/pages/Underground-Fitness/128591030558795">http://www.facebook.com/#!/pages/Underground-Fitness/128591030558795</a>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-27214644670529757562012-05-19T03:21:00.000-05:002012-05-19T03:21:07.069-05:00Conditioning TrainingConditioning is a form of training that enhances stamina and endurance, which are crucial for maintaining strong athletic performance throughout a practice, game or training session. Conditioning develops the body’s ability to meet the energy demands of various sports, both anaerobic and aerobic. Anaerobic activity uses stored energy to power short bursts of intense activity—such as sprinting, jumping or lifting weights—that last approximately 30 to 60 seconds. Aerobic activity uses oxygen to provide sustained performance for longer periods of time, for sports like cross country. Athletes should undergo conditioning tests and participate in conditioning workouts that mimic their sport. Learn how to boost your conditioning with workouts, exercises and drills from today’s top experts and elite athletes.Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-89259554476552665982012-05-16T08:00:00.002-05:002012-05-16T08:00:45.660-05:00Crossfit Underground Fitness Style<a href="http://youtu.be/wRBXupz0RxA">http://youtu.be/wRBXupz0RxA</a>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-31267239555694564102012-05-14T22:18:00.002-05:002012-05-14T22:18:51.947-05:00New Video 100% Real Work<a href="http://youtu.be/j2jNwV23-4M">http://youtu.be/j2jNwV23-4M</a>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-61542308508255187452012-05-13T10:41:00.002-05:002012-05-13T10:41:38.526-05:00Start Slow And Have Fun Your first step is to what kind of activities you'd like to do. The trick is to think about what's accessible to you, what fits your personality and what you'd feel comfortable fitting into your life. If you like to go outdoors, running, cycling, hiking or walking are all good choices. If you like the gym, you'll have access to stationary bikes, elliptical trainers, treadmills, rowing machines, stairmasters and more.<br />
<br />
There is no 'best' cardio exercise. Anything that you enjoy and that gets your heart rate up fits the bill. It's not what you do, but how hard you work. Any exercise can be challenging if you make it that way, do something you enjoy. If you hate gym workouts, don't force yourself onto a treadmill. If you like socializing, consider sports, group fitness, working out with a friend or a walking club. Choose something you can see yourself doing at least 3 days a week. <br />
<br />
<br />
The frequency of your workouts will depend on your fitness level and your schedule. Beginners should start with about 3 non-consecutive days of cardio and work their way up to more frequent sessions. The general guidelines are:<br />
<ul>
<li>To maintain current fitness level: 2-4 days a week (at least 20 minutes) </li>
<li>To lose weight: 4 or more days a week (at least 30 minutes) </li>
<li>To train for a triathlon: A whole lot.</li>
</ul>
<br />
<br />
Once you've gotten used to exercise (and are up to 30 minutes of continuous movement) you can start working on your intensity. How hard you work is a crucial factor in your workout because:<br />
<ul>
<li>How hard you work is directly related to how many calories you burn </li>
<li>Raising intensity is the best way to burn more calories when you're short on time. </li>
<li>It's an easy part of your workout to change--all you do is work harder </li>
<li>It's easy to monitor with a heart rate monitor or perceived exertion scale</li>
</ul>
The most important thing is to make it a family event or just have fun.Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-28106104860588382182012-05-10T07:47:00.002-05:002012-05-10T07:47:38.583-05:00Resistance Training Live A Healther Life Research shows that when properly supervised and prescribed in the light of a persons history and condition, whether they have cardiovascular disease or not, resistance training increases muscular strength, endurance, independence, and ability to perform a large range of activities. It reduces disability and enhances quality of life. Other benefits include increase in bone mineral density and lean body mass.<br />
<br />
The main recommendations are to make sure when you are embarking on resistance training for the first time: <br />
<ul>
<li>Exercise in a rhythmical manner, using a slow to moderate speed that is controlled. </li>
<li>Exhale on the effort, inhale on the return (eg when doing a shoulder press, exhale when you exert effort to push the weight up, inhale when you relax and bring it down). </li>
<li>Avoid holding their breath and ensure a full range of motion. </li>
<li>Alternate between upper and lower body workouts. </li>
<li>Choose weights and the appropriate number of repetitions per set according to their health status, frailty and age. </li>
<li>Limit the workout to a single set, 2 days a week. </li>
<li>Involve the major muscle groups of the upper and lower body: chest press, shoulder press, triceps extension, bicep curl, lat pull-down, lower-back extension, abdominal crunch/curl, quad extension, leg press, leg curl, and calf raise<br /></li>
</ul>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-42733027023867366692012-05-09T07:13:00.002-05:002012-05-09T07:13:53.403-05:00German Volume Traning A Lost Art<div class="nodeSummary">
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German Volume Training isn't for the faint of heart. Be prepared to train intense and hard. If you're tired of the same old training routine, and want to shock your muscles into new growth, look no further!</div>
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<h3 class="field-item even">
Core Principles of German Volume Training</h3>
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German Volume Training isn’t rocket science. There’s no elaborate formulas to figure out, and no training techniques to be mastered. GVT is built around three simple, core principles:</div>
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<ol>
<li><strong>One Exercise</strong>. You perform one exercise per body part. That’s it. Stick with heavier, <a href="http://www.muscleandstrength.com/exercises/compound.html"><span style="color: #0061aa;">compound</span></a>-style lifts that tax major muscle groups. Because you will be performing a limited number of <a href="http://www.muscleandstrength.com/exercises/main.html"><span style="color: #0061aa;">exercises</span></a> per week, proper exercise selection is critical in maximizing the effects of GVT.</li>
<li><strong>100 Reps</strong>. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.</li>
<li><strong>Rest Pause</strong>. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most <a href="http://www.muscleandstrength.com/exercises/main.html"><span style="color: #0061aa;">exercises</span></a>, a 60 second rest works best. For big, beefy and taxing exercises like the <a href="http://www.muscleandstrength.com/exercises/squat.html"><span style="color: #0061aa;">squat</span></a>, 90 seconds is needed. (And then some!)</li>
</ol>
</div>
<br />
You will also find that on certain exercises, you will lose strength fairly quickly. My strength dives when trying to hammer out sets of overhead presses. I don’t think I’d be able to perform 10 sets of 10 reps with 20% of my 1RM for this exercise.<br />
Hang in there. Over time, your <em>strength endurance</em> will noticeably increase. Push for one more rep on every set. As long as you focus on progression, the weight will take care of itself.<br />
On the first few sets of an exercise, the weight will feel too light. You’ll start to wonder if you’ve made a mistake. You didn’t. Be patient. By sets 7, 8, 9 and 10, you’ll be in tremendous pain. GVT is very deceiving. On paper it looks too easy. After 2 sets, it feels too easy. After a week of GVT, you’ll be ready to quit the program, and never run it again. It’s tough! But it works!<br />
</div>
</div>
</div>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-12085242187788086842012-05-08T07:10:00.002-05:002012-05-08T07:10:28.700-05:00Hypertrophy Workout Change Your Style Up It’s time to get insane! Your current workout is boring, and you’re hungry for a change. You want something that isn’t the same old, same old grind? Well, here you go brothers and sisters of iron. Lock and load, it’s time to rock.<br />
This is a strength and hypertrophy workout system. You will get strong and big. It will turn weak hardgainers into powerful, muscle gaining machines. <br />
Though you will be pushing for more weight on hypertrophy days, the approach is much different. A hypertrophy day set will have you performing 4 sets of each exercise, but with slow, 4 second negatives, and only 30 seconds of rest between sets.<br />
Sets will be mentally tough, intense, and gut-busting. You may just cry out for your momma to help you. The intensity of hypertrophy days will create strength endurance, forcing muscles to strain for a longer time under tension (TUT).<br />
On hypertrophy days, you goal is to hit a minimum of 6 reps for all 4 sets. This will be insanely tough, and picking the right starting weight is paramount. You will not be able to use heavy weights on these days. I recommend starting with 60% of your one rep max. You may have to tweak this weight, depending on how well your body “enjoys” hypertrophy day.<br />
So, to recap, on hypertrophy days you will:<br />
<ul>
<li>Perform 4 sets of each exercise</li>
<li>Every rep will be performed with a slow, 4 second controlled negative</li>
<li>Rest 30 seconds between each set of the same exercise (rest-pause)</li>
<li>Rest 3-5 minutes between different <span style="color: black;">exercises </span></li>
<li>When you can perform a minimum of 6 reps for all four sets, increase the weight for that exercise by 5 pounds</li>
</ul>
Example of the work out 2 weeks <span style="color: blue;">(blue is highlighted so you can see the exercise) </span><br />
<br />
<h3>
Day 1: Back – Savage 4x4</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/deadlifts.html"><span style="color: #0061aa;">Deadlift</span></a> 4x4</li>
<li><a href="http://www.muscleandstrength.com/exercises/good-mornings.html"><span style="color: #0061aa;">Good Mornings</span></a> 4x4</li>
<li><a href="http://www.muscleandstrength.com/exercises/reverse-grip-bent-over-row.html"><span style="color: #0061aa;">Yates</span></a> or <a href="http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html"><span style="color: #0061aa;">BB Rows</span></a> 3x6 (rep work)</li>
<li><a href="http://www.muscleandstrength.com/exercises/seated-row.html"><span style="color: #0061aa;">Low Pulley</span></a> or <a href="http://www.muscleandstrength.com/exercises/machine-t-bar-row.html"><span style="color: #0061aa;">T-bar Rows</span></a> 3x6 (rep work)</li>
</ul>
<h3>
Day 2: OFF</h3>
<h3>
Day 3: Chest - Hypertrophy</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/barbell-bench-press.html"><span style="color: #0061aa;">Bench Press</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/chest-dip.html"><span style="color: #0061aa;">Dips</span></a>, or DB or <a href="http://www.muscleandstrength.com/exercises/barbell-bench-press.html"><span style="color: #0061aa;">BB Incline Press</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/close-grip-bench-press.html"><span style="color: #0061aa;">Closegrip Bench Press</span></a> or <a href="http://www.muscleandstrength.com/exercises/lying-tricep-extension.html"><span style="color: #0061aa;">BB Skullcrushers</span></a> 4 x 6</li>
</ul>
<h3>
Day 4: OFF</h3>
<h3>
Day 5: Legs – Savage 4x4</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/squat.html"><span style="color: #0061aa;">Squats</span></a> 4 x 4</li>
<li><a href="http://www.muscleandstrength.com/exercises/stiff-leg-deadlift-aka-romanian-deadlift.html"><span style="color: #0061aa;">Romanian Deadlifts</span></a> 4 x 4</li>
<li><a href="http://www.muscleandstrength.com/exercises/45-degree-leg-press.html"><span style="color: #0061aa;">Leg Press</span></a> or <a href="http://www.muscleandstrength.com/exercises/front-squat.html"><span style="color: #0061aa;">Front Squats</span></a> 3 x 6 (rep work)</li>
<li>Seated or Standing Calf Raises 3 x 15 (rep work)</li>
</ul>
<h3>
Day 6: Shoulders – Hypertrophy</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/seated-barbell-press-behind-neck.html"><span style="color: #0061aa;">Seated Overhead BB</span></a> or DB Press 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/upright-row.html"><span style="color: #0061aa;">Upright Rows</span></a> or <a href="http://www.muscleandstrength.com/exercises/seated-arnold-press.html"><span style="color: #0061aa;">Arnold Press</span></a> 4 x 6</li>
<li>BB or <a href="http://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html"><span style="color: #0061aa;">DB Curls</span></a> 4 x 6</li>
</ul>
<h3>
Day 7: OFF</h3>
<h3>
Day 8: Back - Hypertrophy</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/reverse-grip-bent-over-row.html"><span style="color: #0061aa;">Yates</span></a> or <a href="http://www.muscleandstrength.com/exercises/bent-over-barbell-row.html"><span style="color: #0061aa;">BB Rows</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/seated-row.html"><span style="color: #0061aa;">Low Pulley</span></a> or <a href="http://www.muscleandstrength.com/exercises/machine-t-bar-row.html"><span style="color: #0061aa;">T-Bar Rows</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/wide-grip-pull-up.html"><span style="color: #0061aa;">Pullups</span></a> or <a href="http://www.muscleandstrength.com/exercises/lat-pull-down.html"><span style="color: #0061aa;">Lat Pulldowns</span></a> 4 x 6</li>
</ul>
<h3>
Day 9: OFF</h3>
<h3>
Day 10: Chest – Savage 4x4</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/barbell-bench-press.html"><span style="color: #0061aa;">Bench Press</span></a> 4 x 4</li>
<li>Pin Press or Board Press 4 x 4 (work sticking points)</li>
<li><a href="http://www.muscleandstrength.com/exercises/incline-dumbbell-bench-press.html"><span style="color: #0061aa;">DB Incline</span></a> or <a href="http://www.muscleandstrength.com/exercises/barbell-bench-press.html"><span style="color: #0061aa;">Flat Bench Press</span></a> 3 x 6 (rep work)</li>
<li><a href="http://www.muscleandstrength.com/exercises/close-grip-bench-press.html"><span style="color: #0061aa;">Closegrip Bench Press</span></a> or <a href="http://www.muscleandstrength.com/exercises/lying-tricep-extension.html"><span style="color: #0061aa;">BB Skullcrushers</span></a> 3 x 6 (rep work)</li>
</ul>
<h3>
Day 11: OFF</h3>
<h3>
Day 12: Legs – Hypertrophy</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/squat.html"><span style="color: #0061aa;">Squats</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/leg-extension.html"><span style="color: #0061aa;">Leg Extensions</span></a> 4 x 6</li>
<li><a href="http://www.muscleandstrength.com/exercises/lying-cable-hamstring-curl.html"><span style="color: #0061aa;">Hamstring Curls</span></a> 4 x 6</li>
</ul>
<h3>
Day 13: Shoulders – Savage 4x4</h3>
<ul>
<li><a href="http://www.muscleandstrength.com/exercises/seated-barbell-press-behind-neck.html"><span style="color: #0061aa;">Overhead BB Press</span></a> 4 x 4</li>
<li>Power Shrugs 4 x 4</li>
<li><a href="http://www.muscleandstrength.com/exercises/upright-row.html"><span style="color: #0061aa;">Upright Rows</span></a> or <a href="http://www.muscleandstrength.com/exercises/seated-arnold-press.html"><span style="color: #0061aa;">Arnold Press</span></a> 4 x 6 (rep work)</li>
<li>BB or <a href="http://www.muscleandstrength.com/exercises/standing-dumbbell-curl.html"><span style="color: #0061aa;">DB Curls</span></a> 4 x 6 (rep work)</li>
</ul>
<h3>
Day 14: Off </h3>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-43970659214796856112012-05-07T17:56:00.000-05:002012-05-07T17:56:03.187-05:00Discipline and Confidence<span style="font-size: 14pt;"><em><strong>"H</strong></em></span>ave you ever seen an overweight runner win a marathon or a flabby boxer outlast his or her opponent? The thought is almost absurd that any athlete without a lean, muscle - strapped body could compete successfully."<br />
Interesting, isn't it, that the apostle Paul, when describing the benefits of discipline, chose athletes as examples - specifically, a runner and a fighter (see 1Co 9:24-27). Both sports demand the discipline of rigorous daily exercise along with well balance diets.<br />
Daily exercise...well-balanced diets. Today's grab-as-you-dash lifestyles render the area of physical health as perhaps the most challenging in our lives as women and men, and especially as leaders, when there are so many people depending on us. Yet, if we are to model the gospel so that it is attractive to those whom we are trying to win to Christ, we have no choice but to examine how well we take care of our physical selves.<br />
The word discipline comes from the root of the word disciple. At the core of its meaning is self-control. A disciple is one who exercises self-control, a <strong>fruit of the Spirit</strong>.<br />
<strong>Self-talk:</strong>Most athletes are very good at self-talk; the problem is that most athletes are very good at the destructive, negative self-talk and not the beneficial, positive self-talk. Every athlete has been in the middle of training or competition and had thoughts that begin with “I can’t” or “I’m not.” These negative thoughts are often self-defeating, and the body tends to fulfill whatever the mind may be feeling or thinking. As a result, the body feels worse, causing more negative self-talk, and a downward spiral can quickly ensue.<br /><br />Getting rid of these negative thoughts can be very difficult. The key is to become aware of when you are having a negative thought, and then replacing it. Often, replacing these thoughts with “I can” or “I will” or “I am” will make the body feel better, and positive thoughts, energy, and motivation will follow. Doing this will become easier with practice.<br /><br />Some athletes find it challenging to do away with negative self-talk and almost impossible to replace it with positive self-talk. If this is the case, simply focusing on something else can help. Some athletes like to count arm, pedal, or foot rates while racing; others like to look at the scenery. Find your own focal point.<br /><br />Regardless of what strategy you use to combat negative self-talk, the most important aspect is to recognize it and simply be aware of its presence. Many athletes are surprised when they begin to keep track of the number of negative thoughts they have while training and racing. Recognition is the first step to changing your behavior.<br />Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-82560118108982486722012-05-06T12:41:00.001-05:002012-05-06T12:41:37.319-05:00My Workout For Last Week4/30/2012 Monday <br />Bent over rows 3X5 <br />Weighted Pullups 2X10<br />Rack Chins 3X10<br />Flat dumbbell press 3X5<br />Weighted Dips 2X10<br />Dumbbell shoulder press 3X10<br />Cambered bar curls 3X10<br />Skull crushers 3X10 <br /><br />Ran 1.3 miles 12mins <br /><br />5/1/2012 Tuesday <br />Squats 3X5<br />Hack squats 2X10<br />Leg extansions 2X10<br />Stiff legged deadlifts 3X8<br />Glute ham raise 2X10<br />Standing calf raise 3X10<br />Seated calf raise 3X10<br /><br />Rest on cardio <br />
5/2/2012 Wednesday<br /><br />Rest day on weights Ran 1.3 miles 12mins. <br /><br />5/3/2012 Thursday <br />Bent over row 6X5<br />Rack chins 3X12<br />Seated cable rows 3X12 <br />Incline dumbbell rows 2X15<br />Close grip pulldowns 2X20<br />Seated dumbell press 3X12<br />Upright rows 2X15 <br />Side lateral raises 3X20 <br /><br />Ran 1.3 miles in 12mins <br /><br />5/4/2012 Friday <br />Squats 6X5<br />Front squats 3X12<br />Leg extensions 3X20<br />Romanian deadlifts 3X12<br />Lying leg curls 2X15<br />Standing calf raises 3X15<br /><br />Rest on cardio <br />
5/5/2012 Saturday <br />Flat dumbbell press 6x5<br />Incline dumbbell press 3X12<br />Flat bench 3X15<br />Flyes 2X20<br />Peacher curls 3X12<br />Concemtration curls 2X20 <br />Spider curls 2X20 <br />Seated tri extension 3X12<br />Rope pulldowns 2X15<br />Kickbacks 2X20<br /><br />Rest on Cardio<br /><br /><br />5/6/2012 Sunday <br />Rest on weights <br />Bike 10 miles and run 1.3 in 12minsAnonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-63029852145878432462012-05-05T18:54:00.000-05:002012-05-05T18:54:13.877-05:00Training Out Side The Box<a href="http://youtu.be/05EZeXluZiM">http://youtu.be/05EZeXluZiM</a> Leave Me A Reply And Let Me No What Y'all ThinkAnonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-44542856579149531822012-05-04T08:03:00.002-05:002012-05-04T08:03:42.770-05:00Sample Meal Plan<ul>
<li><div style="text-align: left;">
<strong><span style="color: black;">MEAL 1 </span></strong></div>
</li>
</ul>
<br />
<br />
<ul>
<li>4 <a href="javascript:nutrientpop("18506")" id="wicket-generated-id-113" wicketfocusset="true">Whole Grain Frozen Waffles</a>
</li>
<li>1 tbs Pure <a href="javascript:nutrientpop("19353")" id="wicket-generated-id-114" wicketfocusset="true">Maple Syrup</a>
</li>
<li>1/2 cup <a href="javascript:nutrientpop("1016")" id="wicket-generated-id-115" wicketfocusset="true">Low-Fat Cottage Cheese</a>
</li>
<li>1 cup <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=FruitsVegetables" id="wicket-generated-id-116" wicketfocusset="true">Fruit</a>
</li>
<li>1 cup <a href="http://www.bodybuilding.com/store/green.html" id="wicket-generated-id-117" wicketfocusset="true">Green
Tea</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(450 calories, 25 g protein, 75 g carbs, 6 g fat)
</div>
<br />
<div style="padding-left: 30px;">
or </div>
<br />
<ul>
<li>2 <a href="javascript:nutrientpop("21004")" id="wicket-generated-id-118" wicketfocusset="true">Egg Muffin Sandwiches</a>: (cook 2 pieces <a href="javascript:nutrientpop("10131")" id="wicket-generated-id-119" wicketfocusset="true">Canadian Bacon</a>, 2 Jumbo <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Eggs" id="wicket-generated-id-120" wicketfocusset="true">Eggs</a> Over Easy and Toast 2 <a href="javascript:nutrientpop("18266")" id="wicket-generated-id-121" wicketfocusset="true">Whole Wheat English Muffins</a>).
</li>
<li>1 <a href="javascript:nutrientpop("9205")" id="wicket-generated-id-122" wicketfocusset="true">Orange</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(450 calories, 35 g protein, 65 g carbs, 6 g fat)</div>
<div style="padding-left: 30px;">
<br /></div>
<div style="padding-left: 30px;">
<span style="color: black;">SNACK 1 </span> </div>
<br />
<ul>
<li>1 cup <a href="javascript:nutrientpop("1117")" id="wicket-generated-id-123" wicketfocusset="true">Nonfat, Plain Yogurt</a> mixed with,
</li>
<li>1 cup <a href="javascript:nutrientpop("1016")" id="wicket-generated-id-124" wicketfocusset="true">Low-Fat Cottage Cheese</a> ,
</li>
<li>1 cup <a href="javascript:nutrientpop("9131")" id="wicket-generated-id-125" wicketfocusset="true">Black Seedless Grapes</a>,
</li>
<li>1 <a href="javascript:nutrientpop("9040")" id="wicket-generated-id-126" wicketfocusset="true">Banana</a>,
</li>
<li>1 tbs <a href="javascript:nutrientpop("12220")" id="wicket-generated-id-127" wicketfocusset="true">Ground Flax Seed</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(410 calories, 43 g protein, 45 g carbs, 8 g fat)
</div>
<br />
MEAL 2 <br />
<br />
<ul>
<li>4 oz <a href="javascript:nutrientpop("5011")" id="wicket-generated-id-128" wicketfocusset="true">Grilled Chicken</a>
</li>
<li>1 <a href="javascript:nutrientpop("11507")" id="wicket-generated-id-129" wicketfocusset="true">Sweet Potato</a>
</li>
<li>1 cup <a href="javascript:nutrientpop("11090")" id="wicket-generated-id-130" wicketfocusset="true">Steamed Broccoli</a>
</li>
<li>1 cup <a href="javascript:nutrientpop("1087")" id="wicket-generated-id-131" wicketfocusset="true">Skim Milk</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(500 calories, 40 g protein, 57 g carbs, 4 g fat)
</div>
<br />
<div style="padding-left: 30px;">
or </div>
<br />
<ul>
<li>Triple Decker: 3 slices <a href="javascript:nutrientpop("18075")" id="wicket-generated-id-132" wicketfocusset="true">Whole Wheat
Bread</a> with 2 tbs <a href="http://www.bodybuilding.com/store/pb/peanut.html" id="wicket-generated-id-133" wicketfocusset="true">Natural Peanut Butter</a> and 1 Whole <a href="javascript:nutrientpop("9040")" id="wicket-generated-id-134" wicketfocusset="true">Banana</a>. (Spread <a href="http://www.bodybuilding.com/store/pb/pb.htm" id="wicket-generated-id-135" wicketfocusset="true">Peanut
Butter</a> evenly on Two Slices, divide Banana between Slices and Layer)
</li>
<li>1 cup <a href="javascript:nutrientpop("1087")" id="wicket-generated-id-136" wicketfocusset="true">Skim Milk</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(445 calories, 25 g protein, 71 g carbs, 16 g fat)
</div>
<br />
<strong><span style="color: black;">SNACK 2 </span></strong><br />
<br />
<ul>
<li>Favorite <a href="http://www.bodybuilding.com/store/mrps.html" id="wicket-generated-id-137" wicketfocusset="true">Meal
Replacement Shake</a> made with 1 cup <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=FruitsVegetables" id="wicket-generated-id-138" wicketfocusset="true">Frozen Fruit</a>, <a href="javascript:nutrientpop("1087")" id="wicket-generated-id-139" wicketfocusset="true">Skim Milk</a> and 1
tbs <a href="javascript:nutrientpop("12220")" id="wicket-generated-id-140" wicketfocusset="true">Flax Oil</a>, Blend to desired consistency</li>
</ul>
<br />
<div style="padding-left: 30px;">
(400 calories, 40 g protein, 40 g carbs, 14 g fat)
</div>
<br />
<span style="color: #fff799;"><strong><span style="color: black;">MEAL 3</span> </strong></span><br />
<br />
<ul>
<li>Large tossed <a href="javascript:nutrientpop("11457")" id="wicket-generated-id-141" wicketfocusset="true">Spinach Salad</a>
with a variety of <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=FruitsVegetables" id="wicket-generated-id-142" wicketfocusset="true">Vegetables</a>
</li>
<li>2 cups <a href="javascript:nutrientpop("9132")" id="wicket-generated-id-143" wicketfocusset="true">Red Grapes</a>
</li>
<li>1 can of <a href="javascript:nutrientpop("15121")" id="wicket-generated-id-144" wicketfocusset="true">Tuna Fish</a>
</li>
<li>1 tbs <a href="javascript:nutrientpop("4058")" id="wicket-generated-id-145" wicketfocusset="true">Sesame Oil</a>, <a href="javascript:nutrientpop("16125")" id="wicket-generated-id-146" wicketfocusset="true">Soy Sauce</a> to
taste and <a href="javascript:nutrientpop("2021")" id="wicket-generated-id-147" wicketfocusset="true">Grated Ginger</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(400 calories, 45 g protein, 50 g carbs, 14 g fat)
</div>
<br />
<div style="padding-left: 30px;">
or </div>
<br />
<ul>
<li><a href="javascript:nutrientpop("1130")" id="wicket-generated-id-148" wicketfocusset="true">Omelet</a>: 2 <a href="javascript:nutrientpop("1123")" id="wicket-generated-id-149" wicketfocusset="true">Whole Eggs</a>, 4 <a href="http://www.bodybuilding.com/store/ewi/liquidew.html" id="wicket-generated-id-150" wicketfocusset="true">Egg Whites</a>, with <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=FruitsVegetables" id="wicket-generated-id-151" wicketfocusset="true">Mixed Vegetables</a>, 3 oz <a href="javascript:nutrientpop("7254")" id="wicket-generated-id-152" wicketfocusset="true">Chopped Turkey
Bacon</a> and 2 tbs 1 oz <a href="javascript:nutrientpop("1168")" id="wicket-generated-id-153" wicketfocusset="true">Low-Fat Cheese</a>
</li>
<li>2 large <a href="javascript:nutrientpop("9205")" id="wicket-generated-id-154" wicketfocusset="true">Oranges</a>
</li>
<li>1 cup <a href="http://www.bodybuilding.com/store/green.html" id="wicket-generated-id-155" wicketfocusset="true">Green
Tea</a></li>
</ul>
<br />
<div style="padding-left: 30px;">
(400 calories, 35 g protein, 50 g carbs, 15 g fat)
</div>
<br />
<strong><span style="color: black;">SNACK 3 </span></strong><br />
<br />
<ul>
<li><a href="javascript:nutrientpop("20038")" id="wicket-generated-id-156" wicketfocusset="true">Oatmeal Pudding</a> (in a Blender, Blend 1/2 cup <a href="javascript:nutrientpop("20038")" id="wicket-generated-id-157" wicketfocusset="true">Raw Oats</a>, 1/2 cup <a href="javascript:nutrientpop("1016")" id="wicket-generated-id-158" wicketfocusset="true">Cottage Cheese</a>,
sprinkle <a href="javascript:nutrientpop("9298")" id="wicket-generated-id-159" wicketfocusset="true">Raisins</a> and <a href="javascript:nutrientpop("12155")" id="wicket-generated-id-160" wicketfocusset="true">Walnuts</a> and 1
scoop <a href="http://www.bodybuilding.com/store/protein.htm" id="wicket-generated-id-161" wicketfocusset="true">Protein Powder</a>. Add <a href="http://www.bodybuilding.com/fun/bbinfo.php?page=Water" id="wicket-generated-id-162" wicketfocusset="true">Water</a> until consistency is like a thick
Pudding)</li>
</ul>
<br />
<div style="padding-left: 30px;">
(400 calories, 40 g protein, 40 g carbs, 6 g fat)
</div>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-22291928969903123412012-05-02T22:56:00.001-05:002012-05-02T22:56:19.474-05:00Achieve Great Things“If you ever want to achieve great things in your life, you must first start with belief in yourself. This small spark can turn into a raging fire that can burn down the bridges to your past and help you eliminate the obstacles that you face every day. Once you have this belief, you will become unstoppable if you also take action. Focus on small progress every day and live every moment – and don’t fear failure. You don’t have to be perfect, just persistent. Realize that every second that you are not taking action is another day living the life you so desperately want to change.”Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-16409387545484557672012-05-02T22:16:00.003-05:002012-05-02T22:16:20.549-05:00GAMER<span style="font-size: 14pt;"><strong>Game On </strong></span><br />
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">"It" is hard to define. But get to know enough people with "it" and you begin to see a pattern emerge.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">I call people who have "it" <i style="margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">gamers</i>.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">Earlier in my coaching career, I didn't bother to define what that meant. I just knew that some people had the ability to step up when it was time to step up. These are guys that other people want to be around. People just want to listen to them and be on their team.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">Guys who have "it" share the same attributes as all the other people who have "it." When I realized that all these athletes have the same traits in common, I came up with the G.A.M.E.R. acronym.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">People who have "it" are:</span></div>
<br />
<div class="email" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 14px; font-weight: normal; line-height: 18px !important;">
<span class="inlineH4" style="color: #1472ff; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">G: <span style="color: red;">Goal Oriented</span></span></div>
<br />
<div class="email" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 14px; font-weight: normal; line-height: 18px !important;">
<span class="inlineH4" style="color: #1472ff; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">A: <span style="color: red;">Accountable</span></span></div>
<br />
<div class="email" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 14px; font-weight: normal; line-height: 18px !important;">
<span class="inlineH4" style="color: #1472ff; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">M: <span style="color: red;">Motivated</span></span></div>
<br />
<div class="email" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 14px; font-weight: normal; line-height: 18px !important;">
<span class="inlineH4" style="color: #1472ff; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">E: <span style="color: red;">Exact</span></span></div>
<br />
<div class="email" style="color: #999999; font-family: Arial, Helvetica, sans-serif; font-size: 14px; font-weight: normal; line-height: 18px !important;">
<span class="inlineH4" style="color: #1472ff; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">R: <span style="color: red;">Resilient</span></span></div>
<br />
<div>
</div>
<div>
<strong><strong><span color="#999999" style="color: black; font-size: 12pt;">Are you a G.A.M.E.R.? Let's break it down and find out.</span></strong></strong></div>
<br />
<div style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
G: Goal Oriented</div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">You can't get to where you're going without knowing what the hell you want.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">Guys who have "it" know what they want. They have goals, and this exudes from them in the form of confidence. They know where they're going, and they'll do what it takes to get there.</span></div>
<br />
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">If you can't clearly define what your goals are when asked, then it's time you sit down and figure them out. A guy who knows his goals <i style="margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">bleeds</i> "it".</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<br /></div>
<span style="color: black;"><h4 style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
A: Accountable</h4>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
</div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">People with "it" are accountable for their own actions. Whether you're an athlete, an entrepreneur, or just a guy aspiring to own a warehouse gym, if you have "it" then you don't blame other people. Period.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span class="Apple-style-span" style="color: black;">If these guys suck one day, then they're going to say, "I suck today." They don't make excuses. You'll never hear, "Oh, well, I didn't sleep good last night" or "My ride from school was late." They are accountable for themselves. Always.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span class="Apple-style-span" style="color: black;">These people know, intrinsically, that they're solely accountable for reaching their goals or not. If they screw up, they'll take responsibly and move on. No blame, no excuses</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<br /></div>
<span class="Apple-style-span" style="color: black;"><h4 style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
M: Motivated</h4>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
</div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;"><i style="margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Self</i>-motivated, to be specific.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span class="Apple-style-span" style="color: black;">If you have "it" then you don't need anyone else to motivate you. You're not the guy that needs the pre-game pep talk.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<br /></div>
<span class="Apple-style-span" style="color: black;"><h4 style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
E: Exact</h4>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
</div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">Winners are exact. To get to a high level, you have to make sure you're doing certain things to get there. This is where a coach or mentor comes in to help mold you. Some guys have "it" but they need to be steered in the right direction.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span class="Apple-style-span" style="color: black;">If you want to be an NFL football player, you don't need to work on running a marathon, or even a mile. Don't focus your training on things that don't matter, things that don't carryover in your sport. You have to be precise and do exactly the things that will help you improve</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<br /></div>
<span class="Apple-style-span" style="color: black;"><h4 style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
R: Resilient</h4>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">This may be the most important element. The first four things don't mean shit if you don't finish.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">Men and women who have "it" go to the end. You can be goal-oriented, accountable, motivated, and doing exactly the right training, but if you quit when the going gets tough, then you never had "it" to begin with.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">People with "it" lose games. People with "it" get injured too. The difference in them and others is that they don't shut down.</span></div>
<div style="color: #cc9933; font-family: Arial, Helvetica, sans-serif; font-size: 14px; line-height: 18px !important;">
<span style="color: black;">I've worked with countless athletes in a multitude of sports, and I can tell you that most people with "it" have a <i style="margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">story</i>. They come off like they've got the world by the balls, but talk to them and you'll learn they've been through rough times. They might have had family problems or gotten injured, but they stayed positive and were resilient enough to come through.</span></div>
</span></span></span></span><ul>
<li><h4 align="center" style="color: #1472ff; font-family: Arial, Helvetica, sans-serif; font-size: 16px; font-weight: normal; line-height: 1; margin: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: center;">
</h4>
</li>
</ul>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-1689676407549252272012-05-01T12:43:00.000-05:002012-05-01T12:43:28.594-05:00Overtraining<h4>
Fail to complete your normal workout</h4>
<h4>
<em> Some people train to failure as a rule, and that’s fine. I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much. Pushing yourself to higher weights and failing at those is a normal part of progression, but if you’re unable to lift weights that you formerly handled with relative ease, you may be overtrained.</em></h4>
<br />
<h4>
Anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.</h4>
<strong><em> When a sprinter or a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus, even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. The body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels. Most people who overtrain will see their sympathetic nervous system afflicted, simply because they lean toward the high-intensity, power, strength side.</em></strong><br />
<br />
<br />
<h4>
You feel like crap the hours and days after a big workout.</h4>
<strong><em>Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours. It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? As I said before, post-workout DOMS is completely normal, but feeling like death is not. Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much</em></strong><br />
<br />
<br /><br />
<h4>
</h4>Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-49666051929694438792012-05-01T00:16:00.001-05:002012-05-01T00:16:40.921-05:00Triathlon UpdatesThe first day went pretty good will have to see how the ankle holds up. This time last year had a severe sprain and it has kept me out up to now. No more excuses, time to buckle down I have a Sprint Triathlon on August 25 2012.<br />
<br />
My training for 4/30/12<br />
<br />
Ran for 12 mins. and went 1.3 miles witch is a 9’55 pace<br />
<br />
Strength Training: Upper Body Power Day<br />
<br />
-Bent over rows 3 sets 5 reps<br />
<br />
-Weighted Pullups 2 sets 10 reps<br />
<br />
-Rack chins 3 sets 10 reps<br />
<br />
-Flat Dumbbell Press 3 sets 5 reps<br />
<br />
-Weighted Dips 2 sets 10 reps<br />
<br />
-Dumbbell Shoulder Press 3 sets 10 reps<br />
<br />
-Cambered Bar Curls 3 sets 10 reps<br />
<br />
-Skull Crushers 3 sets 10 reps<br />
<br />
QUITTERS NEVER WIN WINNERS NEVER QUITAnonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-38850473689532437092012-04-30T12:55:00.000-05:002012-04-30T12:55:53.760-05:00Make It A Habit Not An Excuse The following are the most common reasons why most people stop working out. <br />
<br />
<u>Learn to eat for your goals </u><br /><br />
The basic formula to lose weight is to eat less calories than you burn or burn more calories than you eat. To gain weight, it’s the opposite. If you have the motivation to workout everyday but eat more calories than you're burning, you're going to be disappointed.<br />
<br />
<u>Hitting a plateau</u><br />
When you start working out, your results will be very encouraging. Your motivation to workout will increase as you see these amazing results. However, sooner or later, you will hit what’s known as a plateau. Athletes experience this all the time. You get to the point where results not only slow down, it actually stops. This can definitely be pretty frustrating. <br />
<u>Satisfaction</u><br />
This is when you get to the point where you’ve loss enough weight to where you feel satisfied. You’re not where you want to be at but it’s not bad enough for you to want to do much about it. At this point, your motivation to workout may drop since your reason for working out is no longer strong enough. You may stop working out all together until your body gets to a point where it causes your motivation to workout to increase again and you start to workout again.<br /><br />
<a href="" name="secret"></a><b>The Secret to Effortless and Lasting Motivation to Workout </b><br />
<b><u>Make it a Habit</u></b><br />
Do you think the people who consistently go to the gym have to struggle and force themselves to go each time? Fortunately, NO! Once you consistently workout long enough, your need for the motivation to workout becomes less. You will get to the point where you don’t even have to think about it. Working out will become natural.<br /><br />
This will take time. So your goal is to do whatever it takes to stick to your workout long enough for it to become a habit. Some people say it takes 30 days to form a habit. It depends on the habit. <br />
If this sounds like a lot of hard work, then your desire just isn’t strong enough. At first I didn’t like it. After a while I got used to it. Now it’s just a part of my life. In fact, if I don’t workout, I feel uneasy and awkward, like there’s something missing in my life. Get to that point and you’ll have a hard time NOT working out. That is your goal.<br /><br /><br />Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0tag:blogger.com,1999:blog-5040580027098927756.post-23335743467196169472012-04-29T08:17:00.000-05:002012-04-29T08:17:32.759-05:00God gave us one body and mind use them wiselyYou’re young and fabulous looking. Old age and medical problems seem like a million years away. However, even before you hit 30, you could face some serious health risks. Young adults and teens still need to undergo health screenings on an annual basis to ensure they stay in top shape. Also, avoid harmful substances that have the ability to undermine your health.<br />
<br />
<strong>Obesity</strong><br />Carrying around some extra weight as a teen and young adult may not seem like a problem. You probably tell yourself that you have plenty of time to get in shape and lose the weight. Each year, more and more teens and young adults are categorized as overweight or obese. Obesity not only promotes a poor self-image, but affects your health. Being overweight increases your risk of serious diseases later in life such as heart disease, diabetes, high blood pressure and certain types of cancer. Inactivity and poor eating are the primary causes of the obesity epidemic. Following a calorie-controlled diet with sessions of regular physical activity is required to get your weight under control.<br />
<br />
<strong>Smoking</strong><br />You may think you look hot with a cigarette in hand, but smoking leads to nothing good. Smoking when you are young is likely cause a lifelong addiction. Short-term effects of smoking include respiratory problems, reduced lung function and slower lung growth. If you are an athlete and a smoker, expect to become winded after a short period of time. Teen and young adult smokers are also more likely to participate in risky activities such as drug and alcohol use, fighting and unprotected sex. Smoke a pack a day? Expect to live seven years less than your non-smoking friend.Anonymoushttp://www.blogger.com/profile/01704248653193910609noreply@blogger.com0