Today let's look at creating a workout for developing strength and fat loss with a variety of functional strength moves. When looking to add some muscle and strength while losing some fat the best is still the old standby weight training.
I want to show you a workout I've been playing around with that combines weight training, bodyweight training, Interval and Tabata training. If you have been following some of my posts and articles you know I like to mix things up.
For years I stuck with the common bodybuilding split routine four days a week upper body two days lower body the other two days. I normally would do 3-4 exercises per body part. Now there is nothing wrong with this type of workout but I tend to get bored easily (take my job please). I was then introduced to Mike Geary the creator of the Truth About Abs Program. Mike teaches total body workouts for fat loss and muscle building in order to see your abs.
This just made total sense to me. You can't spot reduce you need to burn off your total body fat.
So anyway this is a workout I used recently and loved it. This is just one I am working on others and will report back to you as I go along.
I am doing 4-5 sets reps 6-10 keeping my rest to 60 seconds between sets
1) Barbell Cleans a total body exercise works your legs, back, delts, forearms and grip. Also will tax your cardio vascular system big time.
2) Hindu Pushups This is not your old PE pushups. Chest, Triceps and delts are worked.
3) Barbell SquatsThe King of all exercises. Quads, Hamstrings, Lower Back, Abs and Cardio vascular.
4) Incline Dumbbell Presses Upper chest, Triceps and Delts.
5) Jump Rope Tabata Training Style Jumping Rope is another great Total body exercise. Jump as fast as you can for 20 seconds rest for 10. Repeat.
I loved this workout I hit every major muscle group gave my metabolism a kick in the butt and was beat when it was done. You know the good kind of beat when you know you accomplished something good for yourself.
The other thing I like about this workout is it's only five exercises gets done quick and they are all good functional exercises.This is a good workout for busy people short on time.
Well that's it for now. Give it a try.
Jag252 You Fit And Healthy
Saturday, July 14, 2007
Thursday, July 12, 2007
You Fit and Healthy - 1000's of Crunches A Day And Still No Abs
After writing about the no crunches ab workout in my last post I wanted to share this Q & A from Tom Venuto. Tom for those of you who don't know is the creator of the highly successful Burn the Fat Feed the Muscle program.
So for the many people whose first question is how to I get to see my abs check out this Q&A and check out my other post.
QUESTION: Dear Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do?
ANSWER: "What should I do to get abs?" is still one of the most frequently asked questions I receive out of the 7,000+ emails that come into my office every week. Although the question is often phrased differently, my answer is always the same:
Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day.
You didn't mention whether you knew your body fat level or not. My guess is that it may seem like your lower ab muscles are "hard to develop," but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat.
Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.
Men often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer gut", or "love handles"). In women, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms").
You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts ("toes to sky"), but even these won't help as long as you still have body fat covering the muscles. You can't "spot reduce" with abdominal exercise.
The lower abs is often the first place the fat goes when you gain it, and the last place it comes off when you're losing it. Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end.
I would suggest cutting back the volume on your ab training and spending that time on more cardio work instead. Personally, I only do about 15 minutes of ab work two times per week. (About two to four exercises with reps usually ranging from 10-25 reps).
Here is a recent ab routine that I used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day. (if you want to see what my abs look like, just checkout my picture below
A1 Hanging leg raises 3 sets, 15-20 reps
Superset to:
A2 Hanging knee ups (bent-knee leg raises) 3 sets, 15-20 reps (no rest between supersetted exercises A1 & A2, 60sec between supersets)
B1 Incline Revere Crunches 3 sets, 15-20 reps
Superset to:
B2 Elbow to knee twisting crunches 3 sets, 15-20 reps
For maximum fat loss, you should do cardio 4-7 days per week for 30-60 minutes (the amount is variable depending on your results). You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners without the high impact and joint stress of frequent running).
If time efficiency is an issue for you, you could perform high intensity interval cardio training and achieve very efficient results with even briefer workouts (20-30 min per sessions, or less, if the intensity is high enough)
Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3 days per week for 20-30 minutes for maintenance.
As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:
Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.
Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
Avoid refined, simple carbs that contain white flour or white sugar
Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.
Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visble, rock hard, 6-pack abs!
You probably have outstanding development in your abdominal muscles. (you certainly have great muscular endurance). Unfortunately, if your abs are covered up with a layer of fat, you wont be able to see them even if you do 10,000 reps a day!
You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.
If you'd like to learn more about how to decrease your body fat level and improve your level of abdominal definition, then visit: My Review of Burn The Fat
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism.
Jag252 You Fit And Healthy
So for the many people whose first question is how to I get to see my abs check out this Q&A and check out my other post.
QUESTION: Dear Tom: I have been working out for around a year now and I cannot get my lower abs into any type of shape. Despite doing 900 various crunches, ab roller, and 100 sit-ups four days a week, along with running and my regular workout on the weights, I still have a tire around my waist. What else can I do?
ANSWER: "What should I do to get abs?" is still one of the most frequently asked questions I receive out of the 7,000+ emails that come into my office every week. Although the question is often phrased differently, my answer is always the same:
Seeing your abs, or any other muscle group, for that matter - is almost entirely the result of having low body fat levels. You get low body fat from proper diet (as well as cardio and strength training), not from doing hundreds of ab exercises every day.
You didn't mention whether you knew your body fat level or not. My guess is that it may seem like your lower ab muscles are "hard to develop," but it's not really an issue of "muscle development" at all, you simply have too much body fat and are storing it in your lower abdominal region more readily than other parts of your body and you can't see the muscles through the fat.
Most people don't have their fat distributed evenly throughout their bodies. Each of us inherits a genetically determined and hormonally-influenced pattern of fat storage just as we inherit our eye or hair color. In other words, the fat seems to "stick" to certain areas more than others.
Men often tend to store fat more readily in the lower abdominal region (the "pot belly", "spare tire", "beer gut", or "love handles"). In women, the "stubborn" areas are usually the hips, thighs ("saddlebags") and the triceps ("grandmother arms").
You could focus on more "lower ab" exercises like hanging leg raises, reverse crunches and hip lifts ("toes to sky"), but even these won't help as long as you still have body fat covering the muscles. You can't "spot reduce" with abdominal exercise.
The lower abs is often the first place the fat goes when you gain it, and the last place it comes off when you're losing it. Think of ab fat like the deep end of the swimming pool. No matter how much you protest, there is no way you can drain the deep end before the shallow end.
I would suggest cutting back the volume on your ab training and spending that time on more cardio work instead. Personally, I only do about 15 minutes of ab work two times per week. (About two to four exercises with reps usually ranging from 10-25 reps).
Here is a recent ab routine that I used (for bodybuilding/ ab-development purposes). I do this routine only twice a week and I change the exercises approximately every month so my body doesn't adapt. I prefer slightly higher rep range than other muscle groups, but as you can see, it is far from doing a thousand reps a day. (if you want to see what my abs look like, just checkout my picture below
A1 Hanging leg raises 3 sets, 15-20 reps
Superset to:
A2 Hanging knee ups (bent-knee leg raises) 3 sets, 15-20 reps (no rest between supersetted exercises A1 & A2, 60sec between supersets)
B1 Incline Revere Crunches 3 sets, 15-20 reps
Superset to:
B2 Elbow to knee twisting crunches 3 sets, 15-20 reps
For maximum fat loss, you should do cardio 4-7 days per week for 30-60 minutes (the amount is variable depending on your results). You could continue running or mix up the type of cardio you do (stationary cycling, stairclimbing, elliptical machines, and other continuous aerobic activities are all excellent fat burners without the high impact and joint stress of frequent running).
If time efficiency is an issue for you, you could perform high intensity interval cardio training and achieve very efficient results with even briefer workouts (20-30 min per sessions, or less, if the intensity is high enough)
Once you are satisfied with your level of body fat and your abdominal definition, you can cut back to 3 days per week for 20-30 minutes for maintenance.
As far as nutrition goes, here are a few fat-burning nutrition guidelines in a nutshell:
Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit of 25-30%, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-15% 1-2 days per week.
Spread your calories into 5-6 smaller meals instead of 2-3 big ones. Be very conscious of portion size. eat too much of anything and you can say goodbye to your abs. Period.
Eat a source of complete, high quality lean protein with each meal (egg whites, lean meat, fish, protein powder, etc)
Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, beans, brown rice and whole grains. Start with aprox. 50% of your calories from natural carbs and reduce carbs slightly (esp. late in the day) if you are not losing fat.
Avoid refined, simple carbs that contain white flour or white sugar
Keep total fats low and saturated fats low. Aim for 20% of your total calories from fat (and no more than 30%). A little bit of "good fat" like flax oil, fish fat, nuts & seeds, etc is better than a no fat diet.
Drink plenty of water - a gallon is a good ballpark to shoot for if you are physically active.
1000+ reps of ab work four days a week is an amazing feat of endurance, but thats not how you get visble, rock hard, 6-pack abs!
You probably have outstanding development in your abdominal muscles. (you certainly have great muscular endurance). Unfortunately, if your abs are covered up with a layer of fat, you wont be able to see them even if you do 10,000 reps a day!
You "get abs" from reducing your body fat and you reduce body fat mostly through diet and cardio.
If you'd like to learn more about how to decrease your body fat level and improve your level of abdominal definition, then visit: My Review of Burn The Fat
About the Author:
Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world's best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism.
Jag252 You Fit And Healthy
Wednesday, July 4, 2007
You Fit and Healthy - The No Crunches Ab Workout
Six pack Abs, slim and toned midsection we all want it but most of us stuggle to get it. The truth of the matter is to get a slim trim aesthetic midsection crunches and many other ab exercises wont get it done.
The basics behind getting a slim waistline starts with your nutrition. To get that waistline you need to cut down your bodyfat levels and go to a Total Body Training program. That's not to say that crunches and the others aren't somewhat beneficial.
My feeling is that when you are eating and working out properly isolation exercises like crunches really aren't that necessary. I will be honest with you I like to workout. Except for doing ab work. I always hated crunches, sit ups etc.
I believe in a solid weight training and interval training for losing fat, gaining muscle and strength and overall health and fitness. My workouts consist mostly of compound exercises hitting the big muscle groups.
The more I began studying weight training and all forms of exercise I learned the thinking behind doing these exercises was in my view pointless.I thank Mike Geary the author of The Truth About Abs for this. Mike teaches Total Body Training by training the whole body your burning more fat and building a more fit and healthy body.
Well I promised you and Ab workout so lets get to it!
1) Knee Tucks done with your feet on an exercise ball is a very effective exercise.
2) Wood Chops done with a dumbell or a medicine ball
3) Mountain Climbers another great move to get your whole body going.
I aim for a rep range of 8-15 for each exercise. I do them in giant set fashion each exercise done one right after the other. I usually will do 3-5 sets. Now I know your probably thinking this doesn't look like an Ab workout and your right.
In the traditional sense of bodybuilding it is not a conventional Ab workout. You will stimulate your ab muscles as well as having a more total training workout. I do this workout with total concentration on my Abs that's the area I'm looking to work on.
As I said earlier I hate doing crunches and most Ab isolation moves so for me this works my Abs as well as raising my metabolism to burn that fat off. Remember there is no such thing as spot reduction. Your Abs are there you need to burn off that fat layer hiding them.
If I were aiming to be a pro bodybuilder then crunches and other ab moves warrent more consideration. I am looking more for the slim trim look.
So give this workout a try see what you think use it once or twice a week to give your Abs some direct work. Don't forget that nutrition!
Jag252 You Fit And Healthy
The basics behind getting a slim waistline starts with your nutrition. To get that waistline you need to cut down your bodyfat levels and go to a Total Body Training program. That's not to say that crunches and the others aren't somewhat beneficial.
My feeling is that when you are eating and working out properly isolation exercises like crunches really aren't that necessary. I will be honest with you I like to workout. Except for doing ab work. I always hated crunches, sit ups etc.
I believe in a solid weight training and interval training for losing fat, gaining muscle and strength and overall health and fitness. My workouts consist mostly of compound exercises hitting the big muscle groups.
The more I began studying weight training and all forms of exercise I learned the thinking behind doing these exercises was in my view pointless.I thank Mike Geary the author of The Truth About Abs for this. Mike teaches Total Body Training by training the whole body your burning more fat and building a more fit and healthy body.
Well I promised you and Ab workout so lets get to it!
1) Knee Tucks done with your feet on an exercise ball is a very effective exercise.
2) Wood Chops done with a dumbell or a medicine ball
3) Mountain Climbers another great move to get your whole body going.
I aim for a rep range of 8-15 for each exercise. I do them in giant set fashion each exercise done one right after the other. I usually will do 3-5 sets. Now I know your probably thinking this doesn't look like an Ab workout and your right.
In the traditional sense of bodybuilding it is not a conventional Ab workout. You will stimulate your ab muscles as well as having a more total training workout. I do this workout with total concentration on my Abs that's the area I'm looking to work on.
As I said earlier I hate doing crunches and most Ab isolation moves so for me this works my Abs as well as raising my metabolism to burn that fat off. Remember there is no such thing as spot reduction. Your Abs are there you need to burn off that fat layer hiding them.
If I were aiming to be a pro bodybuilder then crunches and other ab moves warrent more consideration. I am looking more for the slim trim look.
So give this workout a try see what you think use it once or twice a week to give your Abs some direct work. Don't forget that nutrition!
Jag252 You Fit And Healthy
You Fit and Healthy - 5 Compound Exercises for Muscle Growth & Fat Loss
Are you looking for big muscles? Or fat Loss? Or both? Whatever your goal is then you have to stick with the basics. Compound exercises are the best not only for muscle growth but also for fat loss.
By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism( for fat loss) and with compound exercises you can use heavier weights( for muscle growth).
So what compound moves should you always be doing? Well truth be told there are more than five but I'm going to just give you my 5.
Squats (barbell) want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That's alot of muscle working at one time. Not to mention what it does to your cardiovascular system. If your more the fat loss and toning and shaping type don't be afraid of squats. You just need to go a little lighter in weight and higher in reps 8-12.
For the person looking to pack on alot of muscle and get freaky strong heavy weights and lower reps 4-8.
Deadlifts (barbell) I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. As with squats adjust your weights and reps to whatever your goals are.
Barbell Bench Presses The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Begginers and the hardcore lifters particullarly should concentrate on heavy flat benches. For the toning and shaping crowd I would probably use barbell incline presses more.
Barbell Bent Over Rows Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Adjust your weights and reps for your goal.
Clean and Press Well what do you know another personnal favorite. The Clean and press gets every muscle(almost)in your body working. If you've never done them proper form(as with any exercise) is critical. The only problem with doing the press partof it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that's okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.
There it is 5 of my must do exercises for muscle building and fat loss.
Jag252 You Fit And Healthy
By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism( for fat loss) and with compound exercises you can use heavier weights( for muscle growth).
So what compound moves should you always be doing? Well truth be told there are more than five but I'm going to just give you my 5.
Squats (barbell) want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That's alot of muscle working at one time. Not to mention what it does to your cardiovascular system. If your more the fat loss and toning and shaping type don't be afraid of squats. You just need to go a little lighter in weight and higher in reps 8-12.
For the person looking to pack on alot of muscle and get freaky strong heavy weights and lower reps 4-8.
Deadlifts (barbell) I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. As with squats adjust your weights and reps to whatever your goals are.
Barbell Bench Presses The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Begginers and the hardcore lifters particullarly should concentrate on heavy flat benches. For the toning and shaping crowd I would probably use barbell incline presses more.
Barbell Bent Over Rows Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Adjust your weights and reps for your goal.
Clean and Press Well what do you know another personnal favorite. The Clean and press gets every muscle(almost)in your body working. If you've never done them proper form(as with any exercise) is critical. The only problem with doing the press partof it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that's okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.
There it is 5 of my must do exercises for muscle building and fat loss.
Jag252 You Fit And Healthy
Monday, July 2, 2007
You Fit and Healthy - Exercise Tips For Busy Parents And Professionals
How often have you said I really need to start working out but I don't have the time? The modern age excuse I'm just to busy. Well then you have never heard of Interval Training.
The article below is by Craig Ballantyne who is pretty much the expert when it comes to Interval Training. Intervals can be done with weights or bodyweight only exercises or any other exercise you can think of.
Short intense to the point fat burning workouts to get you fit and healthy( along with proper nutrition of course).
So if your not toooooo busy check out Craigs article it might be just what you need.
Fat Burning Exercise Tips for Busy Parents & Professionals
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.
Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.
On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
Jag252 You Fit And Healthy
The article below is by Craig Ballantyne who is pretty much the expert when it comes to Interval Training. Intervals can be done with weights or bodyweight only exercises or any other exercise you can think of.
Short intense to the point fat burning workouts to get you fit and healthy( along with proper nutrition of course).
So if your not toooooo busy check out Craigs article it might be just what you need.
Fat Burning Exercise Tips for Busy Parents & Professionals
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
The great thing about strength training and intervals for fat burning is "efficiency". Because you are working harder, the signal to your body to change is stronger. You cut time when you increase intensity and you burn fat faster.
Now don't worry, I won't be asking you to do hill sprints tomorrow if you aren't exercising today. For a beginner, we just do some slightly faster than normal walking intervals. For intermediate fitness levels, we'll pick up the pace about 20% compared to their normal cardio levels, but again, the work periods are much shorter.
The key is, you must shift to a slightly higher intensity in order to cut time from your workout. But the workout also goes faster, and much more importantly, you will get more results and better fitness from these methods.
It's easy to do these workouts first thing in the AM, at lunch, or after the kids go to bed. Plus, you can get a great workout at home with only a bench, dumbells, and an exercise ball. You don't need fancy machines or an expensive gym membership.
And another bonus, you only need three hard fat burning workouts per week. You don't have to be in the gym six days per week.
On your off days, it's important to stay active for at least 30 minutes, but these days should be unstructured and revolve around being active with your family or hobbies. Don't think of them as workout days, think of them as fat burning, stress reducing activity days.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
Jag252 You Fit And Healthy
Sunday, July 1, 2007
You Fit and Healthy - Pt 2 Bodybuilding Myths That Must Die
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every gym has those people using doses of drugs higher than many pros and still look like crap. Make no mistake: drugs work and clearly add an advantage to athletes who use them, but the difference between them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’s been my impression they tend to be like every other man in that dept. Some are big, some small, while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful excuse for not exercising. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ‘cause of myths and disinformation.
See you in the gym!
--------------------------------------------------------------------------------
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #6: "Anyone can look like a pro bodybuilder if they take enough drugs"
If this were true, people in gyms all over the world would look like pro bodybuilders. The major difference between a high level bodybuilder and everyone else is their genetics, the one thing they have no control over. Yes, drug use is a fact of life in bodybuilding and many other sports, and yes, nutrition and training play a role; but if you don’t have the genes for it, all the steroids in the world won’t get you anywhere near to looking like the people you see in the magazines. Unfortunately, every gym has those people using doses of drugs higher than many pros and still look like crap. Make no mistake: drugs work and clearly add an advantage to athletes who use them, but the difference between them and you is that they chose the right parents!
Myth #7: "Bodybuilders are all Narcissistic"
Well OK, this one has a ring of truth to it. Truth be known, bodybuilders can be some of the most narcissistic people you will ever meet, but they are not all that way. Some are humble, down-to-Earth people, but let’s be honest, some narcissism is par for the course in bodybuilding. Nuff said there…
Myth #8: “Bodybuilders have small penises and they try to make up for that with big muscles”
How many times have we heard this dumb myth? Clearly, this one is directed at the male bodybuilders. Truth be known, I have not seen that many bodybuilders’ manly muscle missiles, but it’s been my impression they tend to be like every other man in that dept. Some are big, some small, while most are in the middle or “normal.” One caveat, however, is that a big guy with a normal-sized member will look smaller then a skinny guy with a normal sized member. It’s all in the proportions.
Myth #9: "Steroids don’t work"
If you believe that one you are dumber then dirt. No response to this myth required from me! There’s a bunch of steroid-related myths I could list, but this is not a steroid article, so I won’t bother.
Myth #10: “I don’t want to lift weights because I don’t want to get huge”
This one tends to be uttered by women, but I have heard men say it also on occasion. It’s a pitiful excuse for not exercising. As discussed above, very few people have the genetics to achieve even above normal levels of muscle mass, much less get “huge.” 99.9% of you reading this will be lucky to put on some muscle, and even that will take years of hard work. It’s not like anyone ever woke up one day bulging with muscles they didn’t expect. And if you are one of those rare people who put on muscle relatively easily? Lucky you!
Well there you have it; the major myths in bodybuilding (hopefully) debunked. Those were the ones I’ve seen/heard most frequently. If you think I missed one, feel free to let me know and perhaps I can add it to this article at some point. I don’t want to see anyone turned off to the great endeavor that is bodybuilding. Like all sports or life styles, bodybuilding has its dark side. However, bodybuilding can be a very healthy, productive, and fun way of life that pays major dividends, so don’t avoid it ‘cause of myths and disinformation.
See you in the gym!
--------------------------------------------------------------------------------
About the Author - William D. Brink
Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.
He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.
He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.
Friday, June 29, 2007
You Fit and Healthy - Bodybuilding and Workout Myths
Body Building Myths That Must Die!
By Will Brink
Author of :
Brink's BodyBuilding Revealed and Fat Loss Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
--------------------------------------------------------------------------------
Body Building Myths That Must Die!
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #1: “Your muscles will turn to fat the soon as you stop working out - Tissue Alchemy BS”
This is a classic used by those looking for excuses for why they have not started an exercise program and resent those that have. My own mother used to say that to me as a kid when I joined a gym at 14. There is no physiological mechanism by which muscles magically convert to fat when one stops working out for some reason. What happens, however, is that many of the gains in muscle mass will be lost from the lack of stimulation. It’s not exactly earth-shattering news that people who don’t exercise and eat above maintenance calories get fat. So what you have is often a loss of muscle and an increase in body fat due to lack of exercise coupled with excess calories. The next time you see someone who used to be buffed but is now fat, it’s not because his or her muscles some how converted to fat. They are fat for the same reason millions of others are fat: too many calories, not enough activity.
Regardless, what if it were true? That is, is the fear of this mysterious muscles to fat conversion a reason to not start a weight training program? If you stop brushing your teeth, the result is (drum roll) cavities, but that’s not a legitimate reason to never start brushing your teeth! I have gained and lost many pounds of muscle over my life time, and have worked with countless people in all phases of their life, and I have yet to see any muscles convert to fat, this myth of tissue alchemy needs to die now. I have however seen plenty of people who stopped working out and got fat.
Myth #2: "Pros eat 'clean' all year round"
This myth can be blamed squarely on the bodybuilding publications who want the readers to think their heroes eat low fat healthy “clean” foods year round. This has often led to newbie types attempting to get all the calories they require for growth from baked chicken, rice, and vegetables. Of course getting - say - 4000 plus calories (or more) from such foods is virtually impossible. This reality often leaves the newbie confused and depressed because he’s not making any appreciable gains attempting to stuff himself to death with foods that are low in calories. It’s very difficult to get 4000, 5000, or even 6000 calories a day from chicken and rice. Now for the reality: off-season I have sat across the table from many a pro eating cheeseburgers, pizza, and apple pie. I know one pro who used to pull over anytime he saw a Taco Bell. Big people require plenty of calories and calorie-dense foods are the only way to get them. As the late, great Dan Duchaine once said regarding off-season eating for growth: “don’t feel bad you ate a cheeseburger, feel bad you didn’t eat three!”
Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure some of them have cleaner diets then others off-season. However, make no mistake: the articles you read about what pros eat off-season and what they really eat are often two different things.
As sort of an ancillary myth, most pros will carry more body fat than they claim off-season when trying to gain new muscle mass. Telling people they eat at Taco Bell and are above single-digit body fat levels does not sell magazines or supplements, so it pays to perpetuate the myth that they are hard as nails all year (with a few exceptions) and always eat “clean”.
Myth #3: "Bodybuilders are not strong"
Only people who have never stepped into a gym make such stupid statements. Strength varies greatly person to person of course, but some bodybuilders are very strong with 800lb squats and 500lb bench presses not uncommon. I have seen people using weight that had to be seen to be believed: 600lb front squats for reps, incline bench presses with 500lbs for reps, and seated presses with 400lbs for reps, etc. No, not all bodybuilders are nearly that strong, but any bodybuilder worth his salt is still considerably stronger then the average person. Some bodybuilders compete in both power lifting and bodybuilding and often do well in both. Yes, some bodybuilders are not as strong as they look, but some are much stronger then they look, and some are crazy strong.
Myth #4: “Bodybuilders can’t fight”
I’m not going to give much space to this myth other then to say bodybuilders are like everyone else: some are tough SOB's and some are cream puffs with most somewhere in the middle. No different then the general public. I have seen a few of the tough SOB variety in action. Conversely, I was at a gym-sponsored cookout some years ago where this huge bodybuilder decided to hassle this guy half his size. Problem was, the guy happened to be the state kick boxing champion and proceeded to beat the snot out of the bodybuilder in front of a few hundred people. The lesson here is: don’t judge a book by its cover, and don’t get into fights!
Myth #5: "Bodybuilders are all gay"
As with the last myth, this one does not warrant much space. It’s my experience the bodybuilding community is gay as often as the general public. No more, no less, and how much muscle a person has does not seem to affect the rate one way or another. It’s a stupid myth that should be put to rest for good.
Stay tuned for Body Building Myths That Must Die! 6-10 in my next blog.
Many thanks to Will Brink one of the most sought after and world renowned fitness author and trainer.
Jag252 to You Fit And Healthy
By Will Brink
Author of :
Brink's BodyBuilding Revealed and Fat Loss Revealed
"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."
Fat Loss Revealed
"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.
--------------------------------------------------------------------------------
Body Building Myths That Must Die!
Every culture has its myths and bodybuilding is no exception. Like most myths, most are nine parts fantasy and one part truth, though of course, some myths have no truth to them at all. I have spent much of my career attempting to expose myths surrounding bodybuilding and topics that relate to it, such as drugs, nutrition and supplementation etc.
For example, one of my more popular articles that was published “back in the day” in Muscle Media was entitled “Nutritional myths that won’t die” which focused on myths surrounding protein and athletes. Classics such as “athletes don’t need additional protein” and “high protein diets are bad for you” as well as others were covered and debunked.
This article, however, is not about one topic or myth, but random myths that float around and never seem to die. It’s intended to be tongue-in-cheek to be sure, but it’s still a serious attempt to combat various myths that have little or no truth behind them. Some of these myths are generated inside the bodybuilding community and some are generated outside the community, by the general public and or medical community. These are in no particular order, so let’s start with a classic:
Myth #1: “Your muscles will turn to fat the soon as you stop working out - Tissue Alchemy BS”
This is a classic used by those looking for excuses for why they have not started an exercise program and resent those that have. My own mother used to say that to me as a kid when I joined a gym at 14. There is no physiological mechanism by which muscles magically convert to fat when one stops working out for some reason. What happens, however, is that many of the gains in muscle mass will be lost from the lack of stimulation. It’s not exactly earth-shattering news that people who don’t exercise and eat above maintenance calories get fat. So what you have is often a loss of muscle and an increase in body fat due to lack of exercise coupled with excess calories. The next time you see someone who used to be buffed but is now fat, it’s not because his or her muscles some how converted to fat. They are fat for the same reason millions of others are fat: too many calories, not enough activity.
Regardless, what if it were true? That is, is the fear of this mysterious muscles to fat conversion a reason to not start a weight training program? If you stop brushing your teeth, the result is (drum roll) cavities, but that’s not a legitimate reason to never start brushing your teeth! I have gained and lost many pounds of muscle over my life time, and have worked with countless people in all phases of their life, and I have yet to see any muscles convert to fat, this myth of tissue alchemy needs to die now. I have however seen plenty of people who stopped working out and got fat.
Myth #2: "Pros eat 'clean' all year round"
This myth can be blamed squarely on the bodybuilding publications who want the readers to think their heroes eat low fat healthy “clean” foods year round. This has often led to newbie types attempting to get all the calories they require for growth from baked chicken, rice, and vegetables. Of course getting - say - 4000 plus calories (or more) from such foods is virtually impossible. This reality often leaves the newbie confused and depressed because he’s not making any appreciable gains attempting to stuff himself to death with foods that are low in calories. It’s very difficult to get 4000, 5000, or even 6000 calories a day from chicken and rice. Now for the reality: off-season I have sat across the table from many a pro eating cheeseburgers, pizza, and apple pie. I know one pro who used to pull over anytime he saw a Taco Bell. Big people require plenty of calories and calorie-dense foods are the only way to get them. As the late, great Dan Duchaine once said regarding off-season eating for growth: “don’t feel bad you ate a cheeseburger, feel bad you didn’t eat three!”
Now I can’t comment on every pro’s diet as I don’t know them all, and I am sure some of them have cleaner diets then others off-season. However, make no mistake: the articles you read about what pros eat off-season and what they really eat are often two different things.
As sort of an ancillary myth, most pros will carry more body fat than they claim off-season when trying to gain new muscle mass. Telling people they eat at Taco Bell and are above single-digit body fat levels does not sell magazines or supplements, so it pays to perpetuate the myth that they are hard as nails all year (with a few exceptions) and always eat “clean”.
Myth #3: "Bodybuilders are not strong"
Only people who have never stepped into a gym make such stupid statements. Strength varies greatly person to person of course, but some bodybuilders are very strong with 800lb squats and 500lb bench presses not uncommon. I have seen people using weight that had to be seen to be believed: 600lb front squats for reps, incline bench presses with 500lbs for reps, and seated presses with 400lbs for reps, etc. No, not all bodybuilders are nearly that strong, but any bodybuilder worth his salt is still considerably stronger then the average person. Some bodybuilders compete in both power lifting and bodybuilding and often do well in both. Yes, some bodybuilders are not as strong as they look, but some are much stronger then they look, and some are crazy strong.
Myth #4: “Bodybuilders can’t fight”
I’m not going to give much space to this myth other then to say bodybuilders are like everyone else: some are tough SOB's and some are cream puffs with most somewhere in the middle. No different then the general public. I have seen a few of the tough SOB variety in action. Conversely, I was at a gym-sponsored cookout some years ago where this huge bodybuilder decided to hassle this guy half his size. Problem was, the guy happened to be the state kick boxing champion and proceeded to beat the snot out of the bodybuilder in front of a few hundred people. The lesson here is: don’t judge a book by its cover, and don’t get into fights!
Myth #5: "Bodybuilders are all gay"
As with the last myth, this one does not warrant much space. It’s my experience the bodybuilding community is gay as often as the general public. No more, no less, and how much muscle a person has does not seem to affect the rate one way or another. It’s a stupid myth that should be put to rest for good.
Stay tuned for Body Building Myths That Must Die! 6-10 in my next blog.
Many thanks to Will Brink one of the most sought after and world renowned fitness author and trainer.
Jag252 to You Fit And Healthy
Wednesday, June 27, 2007
You Fit and Healthy - The $5 Total Body Workout
Do You want to do a total body workout at home? Can you spend $5 to buy the equipment you will need?
Does fat loss and getting fit and healthy appeal to you in 30 minutes or less in the privacy of your own home? Then read on.
Buy a jump rope! That's right a jump rope take your health and fitness to a new level. Jumping rope will work your entire body while elevating your metabolism to speed up your fat loss.
If you haven't jumped rope in a long time or ever it will take a little getting used to. Start off slow to get the rythem and coordination down. Start off following a pattern similar to interval training.
As a beginner start with a count of ten jumps(one-one thousand, two one thousand etc)depending on your fitness level. Then drop to the floor and do ten pushups( or whatever your health and fitness level will allow).
By adding in the pushups you have now added an anaerobic movement.
As your health and fitness levels increase jump for longer periods and add more pushups. You can also add in other bodyweight exercises such as dips(done in between 2 chairs), reverse crunches,bodyweight squats etc.
You can also do light weight medium 8-10 rep barbell and/or dumbell exercises to truly get that fat burning metabolism going.
Remember to truly get that body of yours fit and healthy, lose that fat and build some muscle takes more than just your workouts.
There is a saying amongst fitness pro's "You Can't Out Train A Lousy Diet"
Proper attention must be paid to Nutrition
Okay so there you are short and sweet a great way to get a total body workout at home. Give it a try! and don't forget that nutrition.
You Fit and Healthy-The $5 Total Body Workout
Does fat loss and getting fit and healthy appeal to you in 30 minutes or less in the privacy of your own home? Then read on.
Buy a jump rope! That's right a jump rope take your health and fitness to a new level. Jumping rope will work your entire body while elevating your metabolism to speed up your fat loss.
If you haven't jumped rope in a long time or ever it will take a little getting used to. Start off slow to get the rythem and coordination down. Start off following a pattern similar to interval training.
As a beginner start with a count of ten jumps(one-one thousand, two one thousand etc)depending on your fitness level. Then drop to the floor and do ten pushups( or whatever your health and fitness level will allow).
By adding in the pushups you have now added an anaerobic movement.
As your health and fitness levels increase jump for longer periods and add more pushups. You can also add in other bodyweight exercises such as dips(done in between 2 chairs), reverse crunches,bodyweight squats etc.
You can also do light weight medium 8-10 rep barbell and/or dumbell exercises to truly get that fat burning metabolism going.
Remember to truly get that body of yours fit and healthy, lose that fat and build some muscle takes more than just your workouts.
There is a saying amongst fitness pro's "You Can't Out Train A Lousy Diet"
Proper attention must be paid to Nutrition
Okay so there you are short and sweet a great way to get a total body workout at home. Give it a try! and don't forget that nutrition.
You Fit and Healthy-The $5 Total Body Workout
Monday, March 5, 2007
Body Part Isolation vs. Complex Movements in Strength Training
Body Part Isolation vs. Complex Movements in Strength Trainingby Mike Geary - CPT, Founder - Truth About Abs .com
Working as a fitness professional, there is one type of question I get all the time that shows that many people are missing the big picture regarding the benefits of strength training. This popular question usually goes something like this:
“What exercise can I do to isolate my _______ (insert your muscle of choice – abs, quads, biceps, triceps, etc)?”
It doesn’t matter which muscle someone is asking about, they always seem to be asking how to ‘isolate’ it. My first response to this question is always – “Why in the world would you want to isolate it?”
The first thing I try to teach my clients is that the body does not work well in muscle isolation. Rather, it works better in movements along a kinetic chain; that is, large portions of the body assist other portions of the body in completing a complex movement. In fact, there really is no such thing as true muscle isolation. There is almost always a nearby muscle group that will assist in some way with whatever movement you are doing. However, this article compares attempting to ‘isolate’ body parts via single-joint exercises to the much more effective strategy of performing multi-joint complex movements.
When you attempt to ‘isolate’ muscles by performing single-joint exercises, you are actually creating a body that is non-functional and will be more prone to injury. Essentially, you are creating a body that is a compilation of body parts, instead of a powerful, functional unit that works together.
Now if you really want to end up hobbling around in a body bandaged up with joint problems, tendonitis, and excess body fat, then by all means, continue trying to ‘isolate’ body parts. On the other hand, if you would rather have a lean, muscular, injury-free, functional body that works as a complete powerful unit to perform complex movements (in athletics or even everyday tasks), then you need to shift your focus away from muscle isolation.
Believe me, focusing on how well your body functions will give you the side effect of a body that looks even better than it would have if you focused on muscle isolation. For example, take a look at the physiques of any NFL running backs, wide receivers, or even world class sprinters. Trust me when I say that these guys pretty much NEVER train for muscle isolation (their strength coaches wouldn’t be crazy enough to let them), yet they are absolutely ripped to shreds! Just look at guys like Maurice Green or Terrell Owens and tell me who wouldn’t want a physique like those guys.
Another benefit to moving away from the ‘muscle isolation’ mindset to a more ‘complex movement’ mindset is that you will find it much easier to lose body fat. The reason is that by focusing more on multi-joint complex movements as opposed to single-joint muscle isolation, you not only burn a lot more calories during each workout, but you also increase your metabolic rate, and stimulate production of more fat burning and muscle building hormones like growth hormone and testosterone.
Let’s look at an example. The machine leg extension is a single joint exercise that works mainly the quadriceps, can potentially cause knee joint instability in the long run, and doesn’t even burn that many calories. On the other hand, exercises like squats, lunges, step-ups, and deadlifts are all multi-joint complex movements that work hundreds of muscles in the body (including the quadriceps) as a functional unit, create more stable and strong joints in the long run (when done properly), and also burn massive quantities of calories compared to the single-joint exercises.
If you’re interested in discovering more ways to create a body that looks as good as it functions, pick up a copy of my innovative book The Truth About Six Pack Abs
Thursday, February 22, 2007
Fat Loser and Muscle Builder: Can You be a Fat Loser and Muscle Builder?Part 1 Nutrition
Losing fat and building muscle thousands of searches are done online everyday looking for the magic formula. Is it in the newest diet pill that will magically melt off the fat? Or is it in the newest diet that Oprah or some other name is pushing?
Low fat no fat. Low Carbs no Carbs. High Protein. All the nonsense out there just can make your head spin. So what's the answer? Is there one and who do you believe?
If you want to be a fat loser and muscle builder according to Will Brink the author of Fat Loss Revealed and Bodybuilding Revealed it comes down to 3 essentials:
Low fat no fat. Low Carbs no Carbs. High Protein. All the nonsense out there just can make your head spin. So what's the answer? Is there one and who do you believe?
If you want to be a fat loser and muscle builder according to Will Brink the author of Fat Loss Revealed and Bodybuilding Revealed it comes down to 3 essentials:
- What to Eat
- What to do
- What to take
What to Eat
Regularly eating the right foods often is a large part of gaining lean body mass or losing fat weight. The fact is that in the gym we are there to stimulate body composition change. Outside the gym is when that change actually takes effect: through proper nutrition and sufficient rest.
The hardest part for most people is eating properly. Keep this fact in mind.
To be a successful and permanent Fat Loser and Muscle Builder What you eat is 70% of the battle. That's right it breaks down to 70% Nutrition 30% Training
Without proper nutrition you can do all the workouts you want but you will never get the look and health benefits your after.
The 3 basic food essentials are:
Carbohydrates- Carbohydrates provide the body with the fuel it needs for physical activity and for proper organ function. Low carb diets will give you very short term weight loss but not permanent fat loss while robbing your body of its energy source.
Carbs come in two forms: simple and complex-Complex carbs are used for timed-released and sustained energy. Starch, cereals or vegetables are good sources of complex carbs and are your ideal source. Complex carbs make you feel satisfied or full after a meal.
Refined sugar (a simple carbohydrate) should be avoided it gives you a quick burst of energy that fades fast leaving your body wanting more.
1 gram of Carbs = 4 calories
Protein- is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein.
Protein is known as the building block for adding muscle.
1 gram 0f protein = 4 calories
All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products. Keep in mind that there can be a higher fat content in some of these. Stick to the leaner cuts of meat and non-fat milk products.
Fat- Yes there are essential fats that your body needs. The major kinds of fats in the foods we eat are saturated, polyunsaturated, monounsaturated and trans fatty acids. Saturated fats and trans fats raise blood cholesterol. Dietary cholesterol also raises blood cholesterol. A high level of cholesterol in the blood is a major risk factor for coronary heart disease, which leads to heart attack, and also increases the risk of stroke.
1 gram of fat = 9 calories
When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. Most other vegetable oils contain unsaturated fat and are healthy.
Excess calories contribute to fat gain and so does excess fat consumption. If you're a calorie counter then count fat calories.
Permanent Fat Loss and Muscle Building is not easy. It takes discipline and work. But it can be done. Nutrition is your first step (and your most important)
Tuesday, February 20, 2007
Lose Fat Faster with Interval Training
The days of the long boring cardio workouts are over. To get that fat burned off you don't need to spend hour after hour on a treadmill (talk about boring). Interval Training has been proven to work much faster in losing fat.
So what is Interval Training?
Put simply Interval Training consists of short bursts of intense exercise. As an example:
Sprinting- you sprint as fast as you can for 50-100 yards(your condition will dictate the distance) rest for 1-2 minutes and repeat 8-10 times.
This can be done in 10-20 minutes 2-3 times a week combined with some strength training 3-4 times a week will have you well on your way.
Can Intervals be done with Weights
Yes actually this is my preferred method for burning fat. Try this on for size.
Using only dumbells
1- Hold a dumbell in each hand at shoulder height Squat then stand up and press the bells overhead. Do eight reps. Without resting go right into the next exercise.
2- One arm snatch. Place one bell between your legs squat down and in one motion snatch the bell overhead. Do 4 reps per arm. Then go right to exercise number 3.
3- Two arm high Pull. Place both bells between your legs widen your stance grab the bells palms facing each other stand up pulling the bells up to your chin level your palms will now be facing you. Do eight reps.
4- Rest 1 minute and repeat for 8-10 sets.
Do this 3 times a week and you will burn off that fat fast.
Want to get more routines like this? Fat Loss and Muscle Building guides
So what is Interval Training?
Put simply Interval Training consists of short bursts of intense exercise. As an example:
Sprinting- you sprint as fast as you can for 50-100 yards(your condition will dictate the distance) rest for 1-2 minutes and repeat 8-10 times.
This can be done in 10-20 minutes 2-3 times a week combined with some strength training 3-4 times a week will have you well on your way.
Can Intervals be done with Weights
Yes actually this is my preferred method for burning fat. Try this on for size.
Using only dumbells
1- Hold a dumbell in each hand at shoulder height Squat then stand up and press the bells overhead. Do eight reps. Without resting go right into the next exercise.
2- One arm snatch. Place one bell between your legs squat down and in one motion snatch the bell overhead. Do 4 reps per arm. Then go right to exercise number 3.
3- Two arm high Pull. Place both bells between your legs widen your stance grab the bells palms facing each other stand up pulling the bells up to your chin level your palms will now be facing you. Do eight reps.
4- Rest 1 minute and repeat for 8-10 sets.
Do this 3 times a week and you will burn off that fat fast.
Want to get more routines like this? Fat Loss and Muscle Building guides
Wednesday, February 7, 2007
8 Metabolism Boosters for Weight Loss
8 Metabolism Boosters for Weight Loss
By line: By Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com
Your metabolism is your fat loss foundation.
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
True!
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
2) Breakfast
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
7) Protein
Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).
True!
Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.
Turbulence Training was built to boost your metabolism,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
Friday, January 26, 2007
Fast Fitness Training For a Fast Lifestyle
No time to work out? The biggest excuse in the world I'm just so busy I don't have time to go to the gym. You do have plenty of time to eat those Ring Dings apparantely though.
Fitness Training need not be hour after hour in the gym. You can in fact get a great fat loss muscle building workout at home. My last post was an article by Craig Ballantyne on Circuit training. Circuit training is made up of anywhere from 3-10 exercises done one right after the other.
Circuit training not only gets your workout done faster but also gets your metabolism going hours after your workout is done. Circuits can be done with weights or bodyweight only.
Here is a sample Barbell Circuit I like to do when really pressed for time
Remember circuits are light weight and done for higher reps(12-20)
1) Squats
2) Bench Press
3) Bent-Over-Rows
Simple direct and to the point. Oh and it will kick your Ass. With these 3 exercises you are hitting virtually every bodypart Legs, Chest, Shoulders, Back and Arms. I normally will do 3-4 sets 12-20 reps. If your just starting out do 1 set and work up to more. Also if need be dependant on your fitness level take 30 seconds in between exercises. I can get this done in 15-20 minutes.
To busy to workout just an excuse where there's a will there's a way.
Fitness Training need not be hour after hour in the gym. You can in fact get a great fat loss muscle building workout at home. My last post was an article by Craig Ballantyne on Circuit training. Circuit training is made up of anywhere from 3-10 exercises done one right after the other.
Circuit training not only gets your workout done faster but also gets your metabolism going hours after your workout is done. Circuits can be done with weights or bodyweight only.
Here is a sample Barbell Circuit I like to do when really pressed for time
Remember circuits are light weight and done for higher reps(12-20)
1) Squats
2) Bench Press
3) Bent-Over-Rows
Simple direct and to the point. Oh and it will kick your Ass. With these 3 exercises you are hitting virtually every bodypart Legs, Chest, Shoulders, Back and Arms. I normally will do 3-4 sets 12-20 reps. If your just starting out do 1 set and work up to more. Also if need be dependant on your fitness level take 30 seconds in between exercises. I can get this done in 15-20 minutes.
To busy to workout just an excuse where there's a will there's a way.
Monday, January 22, 2007
7-minute Weight Loss Circuit
7-Minute Weight Loss Circuit
By: Craig Ballantyne, CSCS, MS
http://www.Turbulence Training.com
One thing we have to lose from our workout mindsets is the idea of this "60-minute workout". Forget about spending that much time in the gym. Instead, choose better exercises that are more efficient. This will allow you to get your workout done faster, eliminating the "no time" workout excuse.
To do so, you need to eliminate irrelevant exercises. I know you want to do an exercise for shoulders, and one for arms, and one for abs, and one for this and that. But before you do, ask yourself, will these really get me to my goal, or have I just been convinced by bodybuilding magazines that I need 40 sets per workout to get results?
Now, taking those lessons, we can then create some pretty incredible bodyweight workouts as well. And these bodyweight workouts can get finished fast!
In fact, here is a 7-minute bodyweight circuit that can help you lose weight, burn calories, and blast your metabolism. You don't need machines or weights. You can do this anywhere!
Bodyweight squat (10-20 reps)
Pushup (10-20 reps) - do it on your knees if you must
Reverse Lunge (10 reps per leg)
Plank (30 second hold)
Close-grip Pushup (10-20 reps)
Side Plank (20 second hold per side)
Mountain Climber (10 reps per side)
Do this with no rest between exercises. Rest 1 minute at the end of the 7-minute circuit and repeat up to 3 times.
If you are a beginner, do fewer reps and take longer rests.
It's a tough, tough bodyweight circuit, especially the combination of two exercises late in the circuit. This combo literally exhausted me to my knees...twice...before I was able to finish the circuit.You can do the circuit up to 3 times.
Another weapon in your fat loss arsenal. Now you'll know how to train efficiently and eat effectively for fat loss.
Don't wait any longer to get started! Get all of these bodyweight exercises, and more, in the Turbulence Training workouts that you can do in the comfort of your own home. No more annoying drives to the gym, waiting in line for machines in an uncomfortable environment, or being intimidated by the super-buff gym bunnies. Lose fat, get fit, and workout your way - at home with only a bench, a ball, and dumbbells.
Sincerely,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.Turbulence Training .com
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