This is from the blog "The Blog of Jimmy Smith" at jimmysmithtraining.com....great tips. #7 is my favorite.
13 Tips to Build Bigger Arms:
1. Realize that your triceps account for about 65% of your total arm size and work on them more. Personally my triceps recover quicker then my biceps so I have zero problem with training them twice a week.
2. I’ve found that my arms respond best when I train them twice per week. More volume leads to more growth. Hit them with high reps on one day and lower reps on another day.
3. Keep it simple. Close grip bench press, dips and skullcrushers rock for triceps and bicep curls and close grip pull-ups are the best for biceps. Get used to them and do it often if you want bigger arms.
4. Finish off your arm workouts with higher reps cable work. It brings more blood to your arms and helps with active recovery. Best of all, it makes your arms look bigger instantly.
5. Train your forearms. Seriously, people ignore that they’ll enhance size in your biceps just like increasing the size of your shoulders will make your triceps look huge from the side.
6. When in doubt, train your arms on the same day. If you want bigger arms then your entire goal at least once a week must be to hit them together.
7. Strive to increase your pull-up and bench press numbers. If you get stronger there then your arms have to grow.
8. Don’t waste your time on silly old-school movements like concentration curls and kickbacks.
9. Make sure to not let the weight snap down. A controlled eccentric is fantastic trick to rapidly build bigger arms.
10. Make it a point to train your arms with reps around four to six. They’ll do nothing but help increase the size and strength there.
11. Keep your sets around nine for the biceps and nine for the triceps. Ignore the magazine workouts of fifteen set bicep blitzes.
12. Learn to love not being able to move your arms for a day or two after you train them.
13. If you want bigger arms then you’ll have to eat big on the day that you train them. No if, ands or buts about it.
Wednesday, March 28, 2012
Sunday, March 18, 2012
Blast away Fat
Step up your cardio with interval training to blast away fat! Check out these bullet points from an article found at Mens Fitness online:
Boost your cardio with intervals and torch more calories by Elyse Dupre.
Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.
Warm-up
Time Your Sprints
Straighten Up
Never Rush Recovery
Go Gradually Outdoors
Don't Count . . . Sprint!
Fast Fact: You can burn 500 calories by running ten 100-yard sprints.
Boost your cardio with intervals and torch more calories by Elyse Dupre.
Cardio is the cornerstone to any good weight-loss plan—especially intervals, where you alternate going as fast as possible with brief periods of recovery. To help you make those sprints as effective as possible, we asked Phil Campbell, an interval-training expert and author of Ready, Set, Go! Fitness for his best fat-burning tips.
Warm-up
- "You want to take your heart rate up progressively," Campbell says, "Focus on large muscles like the hamstrings and quads. Try ankle circles, knee circles, some light hip stretches—they all get your muscles and ligaments prepared to fire faster."
Time Your Sprints
- "The key is to get totally winded in 30 seconds or less," he says, "If you're on a treadmill [or an exercise bike], start sprinting as the machine speeds up. When it reaches top speed, go all out for 30 seconds. Then slow it down and go nice and easy for 90 seconds to recover." If you're running outside, try to cover about 200 feet—roughly half a city block—as fast as possible. Walk slowly for 90 seconds to cool down, then repeat your course.
Straighten Up
- Almost everyone leans forward when they work out on a cardio machine. This lets you use gravity to pull you forward, making the effort a bit easier. "If you stay upright during your sprints," Campbell says, "it keeps the intensity on your muscle the entire time."
Never Rush Recovery
- You get the biggest spike in calories burned when your body is forced to transition from a state of rest to a state of full-on activity, Campbell says. "Even if you feel like you can go all out again after just 30 seconds, you're still better off waiting the extra minute and then pushing yourself even harder."
Go Gradually Outdoors
- "When running outside, start with 50 percent of your top speed on your first interval. Go up to 60 or 70 percent on the next and so on." Push your body as hard as you can as you get into the groove of the workout, says Campbell.
Don't Count . . . Sprint!
- "You should never feel duty-bound to do two intervals today, three the next time you work out, and four the time after that. The overall intensity of the intervals you complete is more important than how many you do in any given workout."
Fast Fact: You can burn 500 calories by running ten 100-yard sprints.
Monday, January 30, 2012
Motivating Quotes
Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it.
(Burmese Saying)..........
They can because they think they can.
(Virgil).........
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
(Thomas Jefferson)
Monday, January 9, 2012
Tony Horton Thought of The Day
Posted at Tonyhorton.blogspot.com:
Most people these days don't seem to respond to gentle prodding. Our problems stem from too much coddling and our delusional sense of entitlement. You have to earn respect, success and health - and that comes from hard work, thinking outside of the box and finding mentors you trust who will push you outside of your comfort zone.
Most people these days don't seem to respond to gentle prodding. Our problems stem from too much coddling and our delusional sense of entitlement. You have to earn respect, success and health - and that comes from hard work, thinking outside of the box and finding mentors you trust who will push you outside of your comfort zone.
Wednesday, January 4, 2012
Lose Belly Fat For The New Year
How To Lose Belly Fat – The Guide, posted at lifehack.org
The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.
The Diet – Become a Fat-Burner
Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.
Why?
Basically, the body burns energy in the following order:
1.Carbohydrate (from food and stored glycogen)
2.Fat (from food and bodyfat)
3.Protein (from food and muscle tissue)
If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.
When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.
On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.
This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!
The Exercise
Loads and loads of cardio, right? Wrong.
Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.
It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.
Why?
Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.
Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!
The even better news is that HIIT need only be performed for 10-20 minutes at a time.
Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:
1.Get your body to burn fat for energy.
2.Then add exercise that will utilize the most fat possible.
There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.
The strategy involves both diet and exercise – nothing new there. However, it entails 2 unique ways of going about it.
The Diet – Become a Fat-Burner
Low-carbohydrate nutrition is the most-effective way of shedding pounds of fat from the body.
Why?
Basically, the body burns energy in the following order:
1.Carbohydrate (from food and stored glycogen)
2.Fat (from food and bodyfat)
3.Protein (from food and muscle tissue)
If you eat what most government guidelines recommend you eat, you are a carb-burner. It then becomes obvious that in order to become a fat-burner, you should remove the current primary energy source i.e. carbohydrate.
When you do this, your body takes a few days to flip a ‘metabolic switch’ and become a fat-burning machine. At that point, the fat you eat gets consumed first, and then you start burning away bodyfat as your primary source of energy. Obviously, you don’t therefore consume copious amounts of fat, and you don’t need to go zero carb to benefit. Anything under 100 grams of carbs a day is considered ‘low-carb’, but ideally under 60 grams would produce great results.
On low-fat diets (which by nature are high-carb diets), when your ‘food calories’ are gone, the body will burn a mixture of both fat and muscle tissue (protein). As muscle is ‘metabolically active’ — it burns calories all day long just by being there — losing it is a disaster for the dieter. Their metabolism will continually slow down over time.
This is one of the main reasons why low-fat diets very often produce temporary results: you lose weight for a while, but then it stops working (as your metabolism has crashed) and you pile it back on – and then some!
The Exercise
Loads and loads of cardio, right? Wrong.
Overdoing cardiovascular exercise will also put your body in a state where it breaks down lean muscle tissue (catabolism). So the question is, how do we complement our fat-burning nutritional strategy with fat-burning exercise.
It’s called ‘Interval Training’, or more specifically ‘High Intensity Interval Training’. The idea is to perform some sort of cardio in ‘fits and starts’ i.e. a period of lower intensity followed by a period of higher intensity.
Why?
Research shows that this type of work burns more fat than steady-state cardio, typically by about 50%. In fact, one study showed a 9 fold increase in fat loss for HIIT compared to low-medium intensity cardio.
Also, with respect to belly fat in particular, research has shown (though the reason is not clear at this time) that HIIT can produce more fat loss in this area than other parts of the body. An Australian study found that the HIIT group lost 3 times more fat and significantly more belly fat than the steady-state cardio group who actually exercised for twice as long!
The even better news is that HIIT need only be performed for 10-20 minutes at a time.
Hopefully you can see that these unique approaches to diet and nutrition will work synergistically to produce truly effective fat-loss:
1.Get your body to burn fat for energy.
2.Then add exercise that will utilize the most fat possible.
There’s obviously more to talk about on this topic, but a single post doesn’t permit me to get into it all. I hope you enjoyed it and if nothing else, you feel inspired to find any weight-loss program that you feel you can work with to bring permanent results.
Tuesday, January 3, 2012
Hidden Fat in "Health" Food
Hidden Fat in "Health" Food and Hidden Nutrients in "Bad" Food
Are you destroying your diet with these fattening foods masquerarding as healthy? Be bad instead. This article was found online at mensfitness.com.
Can't figure out why you aren't losing weight? You might think that healthy, low-fat, low-calorie, flavorless whipped Styrofoam you're eating is good for you, but there are secret ways that the foods you think are healthy are actually sabotaging your diet. We spoke to Amy Jamieson-Petonic, creator of the Go! Foods for You nutrition program about what "healthy" foods can throw a wrench into your fitness goals.
But there's a bright side too. Some of those "bad" foods you avoid like the plague actually pack a nutritious punch. So, drop the turkey burger, grab a frosty brew and reap the healthy benefits of indulging (in moderation, of course).
Five supposedly healthy foods that can sabotage your diet
GREEN TEA
Green tea itself is good for you, but some of the ones at your local grocer are packed with so much sugar that they could have drastic side effects. “Those types of sugars increase inflammation in the body,” says Jamieson-Petonic, which may then affect sexual function. Look for teas without sweetener.
CEREAL BARS
“Many of them are just glorified candy bars, given the added sugars and fats that they have,” Jamieson-Petonic says. Look for bars that are 150 calories or less, made with only a few (pronounceable) ingredients—yes to fruits and nuts, no to items like “propylene glycol.” Skip any bars made with enriched flour, which is stripped of all the bran that’s good for you.
SOY MILK
“A lot of times, soy milk is sweetened with evaporated cane juice,” Jamieson-Petonic says, which adds six times the amount of sugar as in the unsweetened varieties.
YOGURT RAISINS
Two rights seem to make a wrong in this case. Often the yogurts used to coat the raisins have palm oil, which is full of saturated fat. “Yogurt raisins can be about as unhealthy as a hamburger, with all the saturated fats and cholesterol,” she says.
GROUND TURKEY
Often, store-bought ground turkey contains not only white meat but also dark meat, which is high in fat. Look for turkey that is ground with white meat or breast meat only. “To put things in perspective, I’ve seen lean ground beef with as low as 4.5 grams of saturated fat per 3-ounce serving,” she says, “and ground turkey mixed with light and dark meat with as much as 17 grams of fat for the same serving size.”
Five foods that don’t deserve their bad rap (when consumed in moderation)
CHOCOLATE
Dark (not milk) chocolate that’s at least 70% cacao improves the elasticity of blood vessels, which improves blood flow, reduces the chance of stroke, and helps you maintain healthy blood pressure.
COFFEE
Coffee has been shown to have some cardiovascular benefits, Jamieson-Petonic says. And taking it black, not with milk and sugar, might also play a role in preventing type-2 diabetes, improving memory, and providing antioxidants. She recommends no more than three cups a day.
POTATOES
This starchy vegetable is high in carbs, but it’s the good kind (complex) that provides sustained energy to your system. Eat one before your workout—its B vitamins will provide longer-lasting energy.
SALT
If you’re working out longer than an hour, you need sodium to replace electrolytes lost through sweat—but no more than 3,000 milligrams a day.
BEER
Two cold ones a day have essential B vitamins. If you’re counting calories, light beer is a good option. “And if it’s a darker lager beer, it’s going to have lutein, which helps eyesight,” says Joy Dubost, R.D., “and soluble fiber that’s good for your heart.”
Are you destroying your diet with these fattening foods masquerarding as healthy? Be bad instead. This article was found online at mensfitness.com.
Can't figure out why you aren't losing weight? You might think that healthy, low-fat, low-calorie, flavorless whipped Styrofoam you're eating is good for you, but there are secret ways that the foods you think are healthy are actually sabotaging your diet. We spoke to Amy Jamieson-Petonic, creator of the Go! Foods for You nutrition program about what "healthy" foods can throw a wrench into your fitness goals.
But there's a bright side too. Some of those "bad" foods you avoid like the plague actually pack a nutritious punch. So, drop the turkey burger, grab a frosty brew and reap the healthy benefits of indulging (in moderation, of course).
Five supposedly healthy foods that can sabotage your diet
GREEN TEA
Green tea itself is good for you, but some of the ones at your local grocer are packed with so much sugar that they could have drastic side effects. “Those types of sugars increase inflammation in the body,” says Jamieson-Petonic, which may then affect sexual function. Look for teas without sweetener.
CEREAL BARS
“Many of them are just glorified candy bars, given the added sugars and fats that they have,” Jamieson-Petonic says. Look for bars that are 150 calories or less, made with only a few (pronounceable) ingredients—yes to fruits and nuts, no to items like “propylene glycol.” Skip any bars made with enriched flour, which is stripped of all the bran that’s good for you.
SOY MILK
“A lot of times, soy milk is sweetened with evaporated cane juice,” Jamieson-Petonic says, which adds six times the amount of sugar as in the unsweetened varieties.
YOGURT RAISINS
Two rights seem to make a wrong in this case. Often the yogurts used to coat the raisins have palm oil, which is full of saturated fat. “Yogurt raisins can be about as unhealthy as a hamburger, with all the saturated fats and cholesterol,” she says.
GROUND TURKEY
Often, store-bought ground turkey contains not only white meat but also dark meat, which is high in fat. Look for turkey that is ground with white meat or breast meat only. “To put things in perspective, I’ve seen lean ground beef with as low as 4.5 grams of saturated fat per 3-ounce serving,” she says, “and ground turkey mixed with light and dark meat with as much as 17 grams of fat for the same serving size.”
Five foods that don’t deserve their bad rap (when consumed in moderation)
CHOCOLATE
Dark (not milk) chocolate that’s at least 70% cacao improves the elasticity of blood vessels, which improves blood flow, reduces the chance of stroke, and helps you maintain healthy blood pressure.
COFFEE
Coffee has been shown to have some cardiovascular benefits, Jamieson-Petonic says. And taking it black, not with milk and sugar, might also play a role in preventing type-2 diabetes, improving memory, and providing antioxidants. She recommends no more than three cups a day.
POTATOES
This starchy vegetable is high in carbs, but it’s the good kind (complex) that provides sustained energy to your system. Eat one before your workout—its B vitamins will provide longer-lasting energy.
SALT
If you’re working out longer than an hour, you need sodium to replace electrolytes lost through sweat—but no more than 3,000 milligrams a day.
BEER
Two cold ones a day have essential B vitamins. If you’re counting calories, light beer is a good option. “And if it’s a darker lager beer, it’s going to have lutein, which helps eyesight,” says Joy Dubost, R.D., “and soluble fiber that’s good for your heart.”
Wednesday, December 28, 2011
Abs for the New Year
So you want to kick your fitness plan up a notch for New Year? Is carving up a 6 pack included in your New Year's goal? Obviously its not easy, and requires a lot of hard work and dedication. There is a great deal of info out there available to help you accomplish your goal. But let's go a step further and take a look at what may be working against you. Just maybe this can help you prepare a winning plan, and turn your gut into shredded wheat for 2012!
"10 Reasons You Don't Have Abs"
written by Shannon Clark and posted at askmen.com
10. Low-muscle tone
The first reason you don't have abs is simple: a shortage of muscle. While everyone has a degree of abdominal development, some people simply have very little of it. The larger your ab muscles are, the more the muscle will be able to show definition through your body fat, and therefore, the more ripped you'll look. Start performing heavy-weighted ab work to overcome this problem. Weighted decline sit-ups work perfectly
9. It's not in your genes
Another reason you don’t have abs is that you simply don't have the genetics for it. Some people are naturally prone to carry more abdominal fat, and even if they get down to leaner levels with ripped arms and legs, the abs still don't show through. Couple that with the fact that genetics plays a principal role in determining the shape of the abs and the way they look on the body, and you'll realize that if you have genetics working against you, toning your abs is going to be an uphill battle.
8. You're not drinking enough water
In today's world of fast food and excessively processed foods, water retention is the norm. If you have a high-sodium diet and you're not drinking enough water throughout the day, you can bet your looks will be hindered by what you consume. Up your water intake to at least 10 glasses a day and put down the saltshaker. You'll see noticeable differences in two to three days' time.
7. You're not sleeping enough
Do you find yourself staying late at work and vowing to sleep in on the weekend to make up for it? If you're hoping for six-pack abs, you'll have to rethink that strategy. Lack of sleep causes increased cortisol to surge through your system, and this potent hormone actually encourages the accumulation of stomach fat. Get to bed earlier. Not only will you see belly benefits because of it, but you'll be more productive during the day so you won't have to stay so late in the first place.
6. You need more carbs
If you're like many people, you think removing the carbs from your plate is the fastest way to get lean. Unfortunately, that's often not the case. Low-carb diets may be useful for fat loss, but following a very low-carb diet for a long time will cause you nothing but problems. Certain fat-fighting hormones begin to change when your carb intake is too low, and this actually causes your metabolism to shut down. When your metabolism slows, you end up burning so few calories over the course of the day that fat loss becomes next to impossible. Go high-carb once a week to keep the balance steady. Your abs will thank you.
5. You're too focused on abs
Some men who have a six-pack as their goal focus the greater part of their workout on training the abdominal muscle group. Sadly, this focus only drives them further away from their goal. Since the ab muscles are very small, they're hardly going to burn any calories at all (per minute of exercise). Instead, try to focus on compound movements. These work the abs in the course of greater stabilization exercises, and, in the process, they burn 10 times the calories any crunch will.
4. You have poor abdominal control
Abdominal control doesn't end when you finish a workout. If you train your abs hard in the gym but then let them relax the rest of the day, you're making a critical error. Instead, focus on keeping them tight and pulled in at all times. Eventually it will become a habit and you'll immediately look leaner.
3. You drink too much
Headed out for another Friday night with the guys? Before you order another beer at half time, think about its effect on your six-pack goal. As soon as it enters the body, alcohol immediately puts the brakes on fat loss, which means each beer really slows down your progress. Drinking too much too often can also encourage fat to develop around the stomach area, making your job that much harder. While you may take some ribbing when you ask for water, you'll render your buddies speechless next time you cross paths with them at the gym.
2. You're too stressed
Just like lack of sleep, high levels of stress also induce the release of cortisol and quickly cause fat gain in the belly area. If you lead a high-stress lifestyle and feel chronic tension, not only are you encouraging stomach fat accumulation, but you're also risking the loss of lean muscle mass. If you want to stay ripped everywhere else and move closer to a six-pack, you must control your stress.
1. You binge eat
Even the best of us crack under the pressure of too long on a strict diet. If you're trying to stick with a regimen far too low in calories and carbs, it won't be long before you hit the buffet with a vengeance. When binge eating rears its head in your diet plan, have a good look at the regimen you're following and be sure you're consuming enough calories. A very low-calorie diet is the chief reason why most men binge. Your intake must be appropriate to your size and activity level. Low calorie is good, but too few calories will leave you hungry for a binge.
"10 Reasons You Don't Have Abs"
written by Shannon Clark and posted at askmen.com
10. Low-muscle tone
The first reason you don't have abs is simple: a shortage of muscle. While everyone has a degree of abdominal development, some people simply have very little of it. The larger your ab muscles are, the more the muscle will be able to show definition through your body fat, and therefore, the more ripped you'll look. Start performing heavy-weighted ab work to overcome this problem. Weighted decline sit-ups work perfectly
9. It's not in your genes
Another reason you don’t have abs is that you simply don't have the genetics for it. Some people are naturally prone to carry more abdominal fat, and even if they get down to leaner levels with ripped arms and legs, the abs still don't show through. Couple that with the fact that genetics plays a principal role in determining the shape of the abs and the way they look on the body, and you'll realize that if you have genetics working against you, toning your abs is going to be an uphill battle.
8. You're not drinking enough water
In today's world of fast food and excessively processed foods, water retention is the norm. If you have a high-sodium diet and you're not drinking enough water throughout the day, you can bet your looks will be hindered by what you consume. Up your water intake to at least 10 glasses a day and put down the saltshaker. You'll see noticeable differences in two to three days' time.
7. You're not sleeping enough
Do you find yourself staying late at work and vowing to sleep in on the weekend to make up for it? If you're hoping for six-pack abs, you'll have to rethink that strategy. Lack of sleep causes increased cortisol to surge through your system, and this potent hormone actually encourages the accumulation of stomach fat. Get to bed earlier. Not only will you see belly benefits because of it, but you'll be more productive during the day so you won't have to stay so late in the first place.
6. You need more carbs
If you're like many people, you think removing the carbs from your plate is the fastest way to get lean. Unfortunately, that's often not the case. Low-carb diets may be useful for fat loss, but following a very low-carb diet for a long time will cause you nothing but problems. Certain fat-fighting hormones begin to change when your carb intake is too low, and this actually causes your metabolism to shut down. When your metabolism slows, you end up burning so few calories over the course of the day that fat loss becomes next to impossible. Go high-carb once a week to keep the balance steady. Your abs will thank you.
5. You're too focused on abs
Some men who have a six-pack as their goal focus the greater part of their workout on training the abdominal muscle group. Sadly, this focus only drives them further away from their goal. Since the ab muscles are very small, they're hardly going to burn any calories at all (per minute of exercise). Instead, try to focus on compound movements. These work the abs in the course of greater stabilization exercises, and, in the process, they burn 10 times the calories any crunch will.
4. You have poor abdominal control
Abdominal control doesn't end when you finish a workout. If you train your abs hard in the gym but then let them relax the rest of the day, you're making a critical error. Instead, focus on keeping them tight and pulled in at all times. Eventually it will become a habit and you'll immediately look leaner.
3. You drink too much
Headed out for another Friday night with the guys? Before you order another beer at half time, think about its effect on your six-pack goal. As soon as it enters the body, alcohol immediately puts the brakes on fat loss, which means each beer really slows down your progress. Drinking too much too often can also encourage fat to develop around the stomach area, making your job that much harder. While you may take some ribbing when you ask for water, you'll render your buddies speechless next time you cross paths with them at the gym.
2. You're too stressed
Just like lack of sleep, high levels of stress also induce the release of cortisol and quickly cause fat gain in the belly area. If you lead a high-stress lifestyle and feel chronic tension, not only are you encouraging stomach fat accumulation, but you're also risking the loss of lean muscle mass. If you want to stay ripped everywhere else and move closer to a six-pack, you must control your stress.
1. You binge eat
Even the best of us crack under the pressure of too long on a strict diet. If you're trying to stick with a regimen far too low in calories and carbs, it won't be long before you hit the buffet with a vengeance. When binge eating rears its head in your diet plan, have a good look at the regimen you're following and be sure you're consuming enough calories. A very low-calorie diet is the chief reason why most men binge. Your intake must be appropriate to your size and activity level. Low calorie is good, but too few calories will leave you hungry for a binge.
Wednesday, December 14, 2011
6 Secrets To Success From Arnold
Great tips to apply to our professional life, fitness goals, you name it!
Saturday, December 10, 2011
GTL For The Holidays
By now you have probably heard of the abbreviation, "GTL" which was made popular by the MTV television show Jersey Shore. If you haven't, It stands for Gym, Tan, Laundry (for more details, ask your nearest 16 year old). The idea is you hit the weights, go tan, then do laundry so you are looking good for the night on the town (or Boardwalk). No doubt the 18-34 year old male demographic has adopted this concept into their weekly rituals. You think about it, and this philosophy can have merit - especially during the Holidays. Here's why:
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
1. Everyone wants to look good during the Holidays when they attend parties and family gatherings. What better way to look good than step up the gym routine and catch a nice tan in the winter?
2. What is arguably one of the most common New Years revolutions? Getting fit. Why not give yourself a head start and begin the workout habit now? By the time January arrives, you can have some great momentum heading into the new year.
3. Some people travel to warmer locations such as Hawaii or Mexico or vacation on a Caribbean Cruise. Nothing can help put one in gear for such a trip as little G and T.
4. Winter blues. Despite the Holidays, the cold short days of Winter can bring on the blues. Visits to the gym and tanning salon can be helpful and re-energizing.
I haven't really addressed the "L" int GTL, but that one is hopefully a given and I'm assuming most readers are doing their laundry on a regular basis. In short, it doesn't matter the reason for you to GTL. But if this Jersey Shore pastime can help you reach your goals during the Holiday season, then more power to you!
Sunday, November 27, 2011
10 Great Holiday Diet Tips
We all know the Holiday season can be very fattening. An abundance of food, desserts and drinks can derail a healthy diet plan. Moderation is key this time of year. Especially if our schedules are more leisurly, and time is spent traveling and we are not hitting the gym like we normally would. With that said, I have posted a summerized top 10 list posted by WebMD. Check it out, it may help the battle of the bulge when the New Year rolls around!
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
1. Trim back the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you leave the party feeling satisfied, but not stuffed.
2. Wear snug clothes and keep one hand busy. When you wear snug-fitting attire, chances are you'll be too busy holding in your stomach to overeat. While you stand around looking posh in your holiday finery, hold a drink in your dominant hand so it won't be so easy to grab food, recommends obesity expert Cathy Nonas, MS, RD.
3. Chew gum. When you don't want to eat, pop a piece of sugarless gum into your mouth. This works well when you're cooking or when you're trying not to dive into the buffet, says Nonas.
4. Be a food snob. If you don't love it, don't eat it, says American Dietetic Association spokeswoman Melinda Johnson, MS, RD. Scan the buffet for foods you truly treasure and skip the everyday dishes that are available all year long. Go ahead and indulge in your personal holiday favorites, then find a seat and, slowly and mindfully, savor every mouthful.
5. No skipping meals. Always eat normally on the day of a party. "People who skip meals to save up calories tend to overeat everything in sight once they get there," says Katherine Tallmadge, MA, RD, author of Diet Simple. "Eating sensibly throughout the day will take the edge off the appetite and empower a bit of restraint." Start with a nourishing breakfast, have a light lunch, then a small snack or salad shortly before the event.
6. Check it out. First things first. When you arrive at the party, grab a sparkling water with a twist, and wait at least 30 minutes before eating. This will give you time to relax, get comfortable in your surroundings, and survey your food choices on the buffet before diving in, says Tallmadge. A buffet is an invitation to eat all you can, and unless you carefully scrutinize it and make wise choices, you're likely to overeat.
7. Add fun and games. Cynthia Sass, MPH, MA, RD, co-author of Your Diet Is Driving Me Crazy, proposes taking the focus off food and getting family and friends more active during holiday parties. Think horseshoes, badminton, sledding, ice skating, or building snowmen. Indoors, try a spirited game of charades, or rent an instructional dance video followed by a dance-off. "The best parties include dancing, so why not make dancing after eating a new holiday tradition for a great form of fun and recreation?" asks David Katz, MD, MPH, author of The Flavor Point Diet.
8. Alternate alcohol with nonalcoholic beverages. Alcoholic drinks are loaded with calories -- especially holiday favorites like eggnog. "Cut your alcohol calories in half by alternating water or seltzer between alcoholic beverages," Katz advises.
9. Skip the appetizers. "Eschew the appetizers rather than chewing on them," says Katz. If you need a little nibble before the meal, go for the veggies, fruit, salsa, or a small handful of nuts.
10. Limit the variety. Brian Wansink, PhD, author of Mindless Eating, suggests putting only two items on your plate when you go to the food table. "Variety stimulates appetite, and if you limit your choices to just a few items and stick with these, it will be easier to control than eating a little bit of 20 different dishes," agrees Katz
Wednesday, January 13, 2010
Keep Your Resolutions
We are now nearly 2 weeks into 2010 and sailing into a new decade. I figured it's time to talk about resolutions and time to post again (it's been awhile). By now many of us have probably made resolutions, and probably have broken them. Resolutions always sound great because they are typically some sort of self improvement promise that we make to ourselves. It's easy to say "this year I'm cutting a six-pack" or "I'm running a marathon" or "no more booze." It all sounds great and gives us a direction, but it's just too easy to quite.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Maybe we throttle back a little bit and take a smaller step to our bigger goal. Instead of shooting for a six pack, how about reducing body fat by a certain percentage - eventually the abs will pop. Likewise, instead of cutting off a bad dietary choice cold - cut back slowly to a low moderation. My point is keep your resolutions reasonable and stick with them. It's a new year to be a new you - see if you can make your resolution a lifestyle habit.
Friday, September 4, 2009
Freshen Up Your Kicks
Lately I have been running about twice per week. Each outing is either 4 or 5 miles, through my neighborhood streets. The most I have ever run on average was probably about 15 miles per week. I know marathon runners read this and think, “O.K. those are good warms-ups, but seriously what are you running?” Running to me is a great way to get in some cardio, and enjoy the outdoors. Since I am not a serious runner, it takes me longer for my mileage to add up. Given that mind frame, I think my shoes will last me forever. Running shoes typically have a lifespan of between 300-500 miles before the support and cushion breaks-down. Factors such as weight, terrain, and shoe quality all have an impact on the shoes durability. But at my current rate, I will reach 300 miles in less than 10 months or about 500 miles by the end of a year. In my mind, I am not logging huge miles and therefore these shoes that still look fairly new, will last me a couple of years. But in reality, in two years I could be breaking the 1,000 mile mark. I really need to be more aware and should plan on new shoes once per year. Sure my old sneakers are nice and broke-in, but I am doing my joints a disservice by not updating my foot-ware appropriately.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
So I guess the moral of the story is this: check your mileage. Do your joints good by not milking every ounce of life out of your running shoes. A new pair of kicks can keep you running comfortably and longer down the road.
Friday, August 14, 2009
Drew Brees TRX Game Day Challenge
Check out this video and give it a try - hey, it's only 3 moves! And then take the challenge...
- 30 sprinter starts - each leg
- 20 power pulls with each arm
- 10 suspended incline presses on each side
you can join the challenge here:
http://community.fitnessanywhere.com/forums/p/1981/5558.aspx
Wednesday, August 5, 2009
Simple Solution To Six Pack Abs
The secret behind six pack abs is simple; lose the layer of fat hiding your abdominal muscles. Unlike other muscle groups like your arms, shoulders, or calfs the abs have a band of fat that hides them. Since spot reduction is not possible, more crunches are not the answer. The solution is reduction of overall body fat through cardio and diet.
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
Turning up the level of cardio and sticking to a high protein, low carb diet can change the body composition by increasing lean muscle mass and reducing fat percentage. Any intensive cardio will do the trick. Activities such as plyometrics, running or cycling are great ways to lean out your body. Mix in circuit training once per week with your weight lifting program as well. As the fat melts away, those well developed abs will finally be able to show themselves off.
An important note is that although diet and cardio play a large part of the solution, it does not mean you can slack on your ab training. Continued ab work will make sure that your six pack is ready to pop when that layer of fat is melted away. This includes a variety of ab moves to work the internal & external obliques and upper & lower abdominals. Work hard, eat right and you will enjoy a washboard stomach in no time!
Tuesday, August 4, 2009
Eat More To Lose Weight
The notion of eating more to lose weight can seem a bit backwards as we usually register weight loss with eating less. But let’s take another look at our dieting habits. The typical daily routine consists of 3 meals per day. Now you say you are dieting and your meal plan just turned into one and a half meals per day and you can’t understand why you’re not losing weight. In effect you have slowed down your metabolism, as your body is hoarding calories not sure when it will be fed next. This is one reason why 5 to 6 small meals per day are ideal to keep your metabolism humming along, and keep your hunger in check. The other reason is to keep your energy levels at a consistent pace rather than endure spikes throughout the day. Eating often throughout the day not only keeps your body from hoarding, it also keeps you from pigging out on the wrong foods from hunger.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Researchers from Georgia State University conducted an interesting study. They reported that when athletes ate snacks totaling roughly 250 calories each, three times through the day, they had better energy output than when they didn’t snack. Also, they found that snacking helped the athletes eat less at each of their regular meals. The end result was a higher metabolism rate, a lower caloric intake, and reduction in body fat (found at webmd.com “Make the Most of Your Metabolism” by Colette Bouchez).
The take away here is that we have to eat often to keep our metabolism running faster so we burn our calories rather than store them as fat. This is a commonly practiced concept; however my wife lost sight of it. She was having trouble dropping a few pounds that she gained while putting in longer hours at work. Getting caught up in work, she would skip opportunities to eat and would end up eating one meal of the wrong things. During the day she found herself drinking sodas in an effort to keep up her energy. At the end of the day her caloric intake was very low, but the weight wasn’t coming off even though her work outs were consistent. She finally journeled what she was eating and realized what she needed to change. Now eating throughout the day, and passing on the sodas, she is back on track.
Thursday, July 23, 2009
Great List - Funny
I found this list on the Mens Health website at http://www.menshealth.com/mhlists/reasons_to_lose_weight/index.php
It's pretty funny and it just might hit home with some readers.
Check it out.
"20 Reasons to Lose 20 Pounds"
written by Mike Zimmerman.
1. Because you whine that you need to. Have you ever been wrong about anything?
2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.
3. The statement "There's more of me to love" has an actual bedroom translation of "There's more of me to endure."
4. It's not scaling Everest or writing the great American novel. You can do it in your spare time.
5. You'll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.
6. It's the difference between being thought of as jolly or witty.
7. You'll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.
8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.
9. Increased: your chances of putting four fingers on a basketball rim.
10. You'll literally get closer to women.
11. Holy sh-- . . . abs!
12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.
13. You'll shock the world at your local pool by being the only "big splash" champ to win the "little splash" crown.
14. Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
15. Every time you pick up a 20-pound dumbbell, you'll remember.
16. You'll be able to reach even more places to scratch.
17. The clothing cliche: It's liberating the first time your pants fall down by themselves.
18. More pullups, because there's less to pull up.
19. Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter. Vroom, baby.
20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
It's pretty funny and it just might hit home with some readers.
Check it out.
"20 Reasons to Lose 20 Pounds"
written by Mike Zimmerman.
1. Because you whine that you need to. Have you ever been wrong about anything?
2. Twenty pounds of warm human fat can refill every bottle in an empty case of beer, with enough left over to fill your blender.
3. The statement "There's more of me to love" has an actual bedroom translation of "There's more of me to endure."
4. It's not scaling Everest or writing the great American novel. You can do it in your spare time.
5. You'll speak of toaster pastries the way you talk about that dirty blonde from the blues bar in Berkeley, another whiskey-soaked lament over a love too great to last.
6. It's the difference between being thought of as jolly or witty.
7. You'll lose weight everywhere, including the suprapubic fat pad at the base of your penis. So as your belly shrinks, something else appears to grow.
8. Decreased: your chances of developing heart disease, prostate cancer, diabetes, sleep apnea, depression, back pain, impotence, gallstones, joint problems, high blood pressure, low sperm counts, and an impressive collection of prescription-drug bottles.
9. Increased: your chances of putting four fingers on a basketball rim.
10. You'll literally get closer to women.
11. Holy sh-- . . . abs!
12. Men who lose weight never have less sex. They may not have more, mind you, but they never have less.
13. You'll shock the world at your local pool by being the only "big splash" champ to win the "little splash" crown.
14. Research shows that since you'll have less weight propelling you into the windshield, you'll also have less risk of dying when your car hits a semi.
15. Every time you pick up a 20-pound dumbbell, you'll remember.
16. You'll be able to reach even more places to scratch.
17. The clothing cliche: It's liberating the first time your pants fall down by themselves.
18. More pullups, because there's less to pull up.
19. Wait till you ride a WaveRunner, quad, or snowmobile when you're 20 pounds lighter. Vroom, baby.
20. In our society, people respect weight loss. Even if you do nothing cool or interesting or memorable for the rest of your life, you'll have done that.
What Is Your Motivation?
What is your motivation for being fit? For me it’s to feel good and have a decent cardio level to enjoy physical activities such as motocross or the occasional basketball game. I have friends and co-workers are motivated to get fit and are looking for training suggestions. I will offer a few ideas involving cardio and lifting weights. I will say cardio is a great way to shed the pounds – especially running, and the conversation takes a dramatic turn.
I once had this very conversation with a coworker. He wanted to drop about 30lbs and get in shape for motocross. I told him that running and cycling was a great way to train. He said, “yeah but I have bad knees.” I looked puzzled at this 30 year old male with no apparent physical ailment. He in turn looks at me with the same matter of fact expression that Grandpa had when he explained he couldn’t go near a microwave because of his new pacemaker. He repeated, ‘’I have bad knees.’’ Really? Did you have knee surgery? No. Do you think you need surgery? No. Have you confirmed your problem with a doctor? No. He continued to look at me with a hollow expression like it was day three of looking for ‘ol Yeller and still no trace. “My knees hurt when I run,” he explained. Now I am not a physician nor do I play one on T.V., but I have an idea of what is going on here. Consider this; it may be no coincidence that weight gain + time + inactivity = painful knees….just a thought. However, this individual chalked it up to age and age alone, letting him believe that cardio was out of the question. But let’s look at it this way: we have the same skeleton that we had when we were 18 years old and weighed 165 lbs. Now year’s later and 50lbs heavier, our joints are under a bit more stress. Naturally there will be pain or stiffness associated with exercising, which is a good reason to take it slow in the beginning and seek out professional advice. But all too often people let perceived obstacles become their roadblock, and never move beyond the conversation of fitness. In the case of my co-worker, he never got past his knee issue despite the fact that he belonged to a gym that provided several low-impact cardio options to choose from. He still tells me he wants to lose weight, but is still not going to the gym or improving his diet.
I had a tri-athlete buddy of mine that never skipped a workout regardless of how he felt (within reason). But he didn’t work out for tri-athilons; he worked out because he loved surfing. I guess it really comes back to motivation. If the motivation is strong, then we will find a way to get over the hurdle. So what is your motivation?
I once had this very conversation with a coworker. He wanted to drop about 30lbs and get in shape for motocross. I told him that running and cycling was a great way to train. He said, “yeah but I have bad knees.” I looked puzzled at this 30 year old male with no apparent physical ailment. He in turn looks at me with the same matter of fact expression that Grandpa had when he explained he couldn’t go near a microwave because of his new pacemaker. He repeated, ‘’I have bad knees.’’ Really? Did you have knee surgery? No. Do you think you need surgery? No. Have you confirmed your problem with a doctor? No. He continued to look at me with a hollow expression like it was day three of looking for ‘ol Yeller and still no trace. “My knees hurt when I run,” he explained. Now I am not a physician nor do I play one on T.V., but I have an idea of what is going on here. Consider this; it may be no coincidence that weight gain + time + inactivity = painful knees….just a thought. However, this individual chalked it up to age and age alone, letting him believe that cardio was out of the question. But let’s look at it this way: we have the same skeleton that we had when we were 18 years old and weighed 165 lbs. Now year’s later and 50lbs heavier, our joints are under a bit more stress. Naturally there will be pain or stiffness associated with exercising, which is a good reason to take it slow in the beginning and seek out professional advice. But all too often people let perceived obstacles become their roadblock, and never move beyond the conversation of fitness. In the case of my co-worker, he never got past his knee issue despite the fact that he belonged to a gym that provided several low-impact cardio options to choose from. He still tells me he wants to lose weight, but is still not going to the gym or improving his diet.
I had a tri-athlete buddy of mine that never skipped a workout regardless of how he felt (within reason). But he didn’t work out for tri-athilons; he worked out because he loved surfing. I guess it really comes back to motivation. If the motivation is strong, then we will find a way to get over the hurdle. So what is your motivation?
Monday, July 6, 2009
Cereal Bowls and Fitness Goals
Check out this article found at sciencedaily.com. This can be a very inexpensive means of aiding recovery – and it’s something most people have in the pantry.
"Cereal And Milk Is The New Sports Supplement"
ScienceDaily (May 15, 2009) — A bowl of whole-grain cereal is as good as a sports drink for recovery after exercise. New research has shown that the readily available and relatively inexpensive breakfast food is as effective as popular, carbohydrate-based "sports drinks."
Exercise physiologist Lynne Kammer, from The University of Texas at Austin, led a group of researchers who investigated the post-exercise physiological effects of the foods. Kammer and her team studied 12 trained cyclists, 8 male and 4 female. In contrast to many sports nutrition studies, however, the exercise protocol was designed to reflect a typical exercise session. After a warm-up period, the subjects cycled for two hours at a comfortable work rate, rather than the more frequently seen test-to-exhaustion.
"Our goal was to compare whole grain cereal plus milk—which are ordinary foods—and sports drinks, after moderate exercise," said Kammer. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and that some aspects of protein synthesis were actually better".
"Cereal and non-fat milk are a less expensive option than sports drinks. The milk provides a source of easily digestible and high quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home".
The researchers concluded that, for amateur athletes and moderately physically active individuals who are trying to keep in shape, popping into the kitchen for a quick bowl of whole-grain cereal with a splash of skimmed milk may be a smarter move than investing in a high-priced sports drink.
Kammer and her colleagues are scientists in the College of Education's Department of Kinesiology and Health Education. This study was supported by General Mills Bell Institute of Health and Nutrition.
"Cereal And Milk Is The New Sports Supplement"
ScienceDaily (May 15, 2009) — A bowl of whole-grain cereal is as good as a sports drink for recovery after exercise. New research has shown that the readily available and relatively inexpensive breakfast food is as effective as popular, carbohydrate-based "sports drinks."
Exercise physiologist Lynne Kammer, from The University of Texas at Austin, led a group of researchers who investigated the post-exercise physiological effects of the foods. Kammer and her team studied 12 trained cyclists, 8 male and 4 female. In contrast to many sports nutrition studies, however, the exercise protocol was designed to reflect a typical exercise session. After a warm-up period, the subjects cycled for two hours at a comfortable work rate, rather than the more frequently seen test-to-exhaustion.
"Our goal was to compare whole grain cereal plus milk—which are ordinary foods—and sports drinks, after moderate exercise," said Kammer. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and that some aspects of protein synthesis were actually better".
"Cereal and non-fat milk are a less expensive option than sports drinks. The milk provides a source of easily digestible and high quality protein, which can promote protein synthesis and training adaptations, making this an attractive recovery option for those who refuel at home".
The researchers concluded that, for amateur athletes and moderately physically active individuals who are trying to keep in shape, popping into the kitchen for a quick bowl of whole-grain cereal with a splash of skimmed milk may be a smarter move than investing in a high-priced sports drink.
Kammer and her colleagues are scientists in the College of Education's Department of Kinesiology and Health Education. This study was supported by General Mills Bell Institute of Health and Nutrition.
Thursday, July 2, 2009
I Love "The Biggest Loser"
The NBC studios continue to hit the nail on the head with their show the “The Biggest Loser.” If you are unfamiliar with the show, they basically take obese participants, and change their lives. They focus on exercise and diet and prove what the human body is capable of, as some participants lose up to 50% of their body weight over the course of the season. Clearly the contestants are not living in the real world as they live at “The Ranch” which provides a healthy environment including a strict diet, world class trainers, and a gym on site. These are advantages that most of the world simply does not enjoy. However, through the course of the program, we see how the human body can respond when given these advantages. No surgeries, no pills, just a proper diet and aggressive physical exercise. In the real world we have time crunches that may keep us from hitting the gym, or lead us through the drive-thru. We may not be able to drop the pounds as quickly as the contestants, but with some time management and motivation, we can still see results. If you think you can’t change your body, watch the show.
These surgery free transformations are inspiring and are a huge part of why I watch the program. I am not going to bash surgery as that can be the best alternative for some people. I just love the fact that someone can naturally lose half of their weight and live a better life without going under the knife. You hear contestants claim they no longer have back problems, they have lower blood pressure and lower cholesterol levels, and their diabetes is gone. Not to mention they can be more physically active, and lead a more fulfilling life.
Really the only thing they are doing is creating lifestyle changes. When people say they can’t lose weight, or get in shape, maybe what they’re really saying is they don’t want to change how they live. As evident by the show, the body handles change impressively. In less than a year many of them are reversing years of growing obesity and health issues. If you are not a fan, you should check out some before and after photos of past seasons. Amazing what the human body can accomplish.
These surgery free transformations are inspiring and are a huge part of why I watch the program. I am not going to bash surgery as that can be the best alternative for some people. I just love the fact that someone can naturally lose half of their weight and live a better life without going under the knife. You hear contestants claim they no longer have back problems, they have lower blood pressure and lower cholesterol levels, and their diabetes is gone. Not to mention they can be more physically active, and lead a more fulfilling life.
Really the only thing they are doing is creating lifestyle changes. When people say they can’t lose weight, or get in shape, maybe what they’re really saying is they don’t want to change how they live. As evident by the show, the body handles change impressively. In less than a year many of them are reversing years of growing obesity and health issues. If you are not a fan, you should check out some before and after photos of past seasons. Amazing what the human body can accomplish.
Friday, June 12, 2009
Spartan 300 Workout
By now you may have heard of the Spartan 300 workout, made famous by the movie "300." If you haven't heard of it, here it is. I like to do this workout about once per month to mix things up a little bit. In total there are 300 reps (surprised?). You might find a few variations of the workout on the Internet, but this seems to be the most popular:
25 pullups
Deadlift 135lbs-50 reps
50 pushups
box jumps-50 reps-24"-jump box
floor wipers-135lbs-50 reps
single arm clean and press-36lb kettlebell-50 reps
25 pullups
Disclaimer
As with any physical fitness program or routine, please consult your physician prior to attempting the Spartan 300 workout. We are not a medical authority and are not liable for any injury or death associated with this workout routine. Exercises are performed at your own risk.
25 pullups
Deadlift 135lbs-50 reps
50 pushups
box jumps-50 reps-24"-jump box
floor wipers-135lbs-50 reps
single arm clean and press-36lb kettlebell-50 reps
25 pullups
Disclaimer
As with any physical fitness program or routine, please consult your physician prior to attempting the Spartan 300 workout. We are not a medical authority and are not liable for any injury or death associated with this workout routine. Exercises are performed at your own risk.
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