Thursday, 15 July 2010
If you're trying to lose weight or you're making a commitment to get to the gym more regularly, don't go crazy if you fall off the wagon occasionally. Every meal is an opportunity to get back on the wagon, and every new day is an opportunity to start back up your workout routine. Nobody's perfect - strive to be as consistent as possible.
Wednesday, 14 July 2010
Read labels and be aware of serving sizes!!! Often, a label will say it has only 5 grams of fat but it will only refer to half of the package. Be especially aware of things that seem like they should be a single serving - protein "brownies," "cookies," "muffins," and any other protein baked goods are often guilty of this. Be aware!
Tuesday, 13 July 2010
Different foods bloat different people. Some foods that are known to bloat are breads, dairy, protein powders, and artificial sweeteners, among others. Know which foods affect you, and if you have something coming up that you need to look your best for, avoid those foods for a day or two before your event.
Monday, 12 July 2010
Turn your resistance training workout into a cardio workout by combining exercises. Instead of doing one exercise and then waiting around to do it again, try doing two, three, or even four exercises back-to-back with no breaks.
Here's an extremely difficult one I like to do sometimes: grab a pair of dumbbells that you would do bicep curls with and perform 20 walking lunges. Without letting go of the dumbbells, put them on the floor and perform as many pushups as you can with your hands grasping the dumbbells, palms facing each other. After you're done with that, stand up with the dumbbells and perform 10 to 12 dumbbell bicep curls.
Wait one to two minutes and do it again. 3 to 4 sets can wipe you out - heck, one set can wipe you out. This "superset" is for intermediate or advanced fitness levels.
Sunday, 11 July 2010
Make quinoa (pronounced keen-wah) a regular part of your diet. It's a whole grain AND a complete protein - truly a superfood. It's easy to prepare, light, and takes on any flavor you cook it with. Eat it warm as a side dish to any lean meat, or eat it cold in a salad. It's simple: quinoa rocks!
Saturday, 10 July 2010
If you want sustained energy throughout the day, eat more complex carbohydrates. Brown rice, sweet potatoes, oatmeal, and 100% whole wheat bread and pasta are a few examples. Eating more complex carbohydrates and less simple carbohydrates like rice cakes, white breads, and white sugars will keep your blood sugar steady and your energy high.
Friday, 9 July 2010
Turn your resistance training workout into a cardio workout by combining exercises. Instead of doing one exercise and then waiting around to do it again, try doing two, three, or even four exercises back-to-back with no breaks.
Here's an extremely difficult one I like to do sometimes: grab a pair of dumbbells that you would do bicep curls with and perform 20 walking lunges. Without letting go of the dumbbells, put them on the floor and perform as many pushups as you can with your hands grasping the dumbbells, palms facing each other. After you're done with that, stand up with the dumbbells and perform 10 to 12 dumbbell bicep curls. Wait one to two minutes and do it again. 3 to 4 sets can wipe you out - heck, one set can wipe you out. This "superset" is for intermediate or advanced fitness levels.
Thursday, 8 July 2010
Turn your resistance training workout into a cardio workout by combining exercises. Instead of doing one exercise and then waiting around to do it again, try doing two, three, or even four exercises back-to-back with no breaks.
Here's an extremely difficult one I like to do sometimes: grab a pair of dumbbells that you would do bicep curls with and perform 20 walking lunges. Without letting go of the dumbbells, put them on the floor and perform as many pushups as you can with your hands grasping the dumbbells, palms facing each other. After you're done with that, stand up with the dumbbells and perform 10 to 12 dumbbell bicep curls. Wait one to two minutes and do it again. 3 to 4 sets can wipe you out - heck, one set can wipe you out. This "superset" is for intermediate or advanced fitness levels.
Wednesday, 7 July 2010
Your body can enter into a state of dehydration long before you actually feel thirsty. It's important to hydrate throughout the day. The amount you need depends on your hydration level, your activity level, and the climate. The higher your activity level, the more water you need. The hotter and more humid the climate, the more water you need, too.
Tuesday, 6 July 2010
Be careful of healthy foods that are high in fat. These foods are very dense in calories, with most of the calories coming from fat. Some culprits: nuts, avocados, oils, and nut butters. While all these foods are high in healthy fat, you only need a very small quantity to reap the nutritional benefits.
Monday, 5 July 2010
The holiday season is basically here! You're going to be bombarded with cookies and cakes everywhere you go. Enjoy the time with your family and friends, but show some restraint when it comes to all the junk food. Know the temptation will be there, and prepare yourself to say "no" sometimes. Happy Holidays to everyone!
Sunday, 4 July 2010
Carbohydrates are the body's main source of energy. Eat them! Eating excess protein does NOT result in muscle hypertrophy. The body needs carbohydrates, proteins, and fats, so be sure that you're getting enough of each of these macronutrients. Some good examples of carbohydrates include brown rice, oats, vegetables, and fruits, among many others.
Saturday, 3 July 2010
Create a balanced physique. Work bigger muscles more than smaller muscles. Work opposing muscle groups equally. Do different exercises, and do different types of cardio. A well-rounded routine means a well-rounded physique.
Friday, 2 July 2010
Turn your resistance training workout into a cardio workout by combining exercises. Instead of doing one exercise and then waiting around to do it again, try doing two, three, or even four exercises back-to-back with no breaks.
Here's an extremely difficult one I like to do sometimes: grab a pair of dumbbells that you would do bicep curls with and perform 20 walking lunges. Without letting go of the dumbbells, put them on the floor and perform as many pushups as you can with your hands grasping the dumbbells, palms facing each other. After you're done with that, stand up with the dumbbells and perform 10 to 12 dumbbell bicep curls. Wait one to two minutes and do it again. 3 to 4 sets can wipe you out - heck, one set can wipe you out. This "superset" is for intermediate or advanced fitness levels.
Thursday, 1 July 2010
Your body can enter into a state of dehydration long before you actually feel thirsty. It's important to hydrate throughout the day. The amount you need depends on your hydration level, your activity level, and the climate. The higher your activity level, the more water you need. The hotter and more humid the climate, the more water you need, too.
Wednesday, 30 June 2010
Be careful of healthy foods that are high in fat. These foods are very dense in calories, with most of the calories coming from fat. Some culprits: nuts, avocados, oils, and nut butters. While all these foods are high in healthy fat, you only need a very small quantity to reap the nutritional benefits.
Tuesday, 29 June 2010
The holiday season is basically here! You're going to be bombarded with cookies and cakes everywhere you go. Enjoy the time with your family and friends, but show some restraint when it comes to all the junk food. Know the temptation will be there, and prepare yourself to say "no" sometimes. Happy Holidays to everyone!
Monday, 28 June 2010
Carbohydrates are the body's main source of energy. Eat them! Eating excess protein does NOT result in muscle hypertrophy. The body needs carbohydrates, proteins, and fats, so be sure that you're getting enough of each of these macronutrients. Some good examples of carbohydrates include brown rice, oats, vegetables, and fruits, among many others.
Sunday, 27 June 2010
Create a balanced physique. Work bigger muscles more than smaller muscles. Work opposing muscle groups equally. Do different exercises, and do different types of cardio. A well-rounded routine means a well-rounded physique.
Saturday, 26 June 2010
Don't believe the hype! There's too much false information out there regarding fitness. Go with one person that you trust and ignore all the other fitness advice out there, because the world is over saturated with it. Everyone thinks they have the secret to being healthy. There is no secret. Adopt the healthiest lifestyle for yourself and do the best that YOU can. Forget the gimmicks.
Friday, 25 June 2010
Have a long-term goal for yourself, but also have some short-term goals to reach along the way. For example, your long-term goal might be to be a certain weight and body fat percentage. Short-term goals may include being able to do 4 sets of 25 pushups or being able to run two miles in less than 14 minutes.
Thursday, 24 June 2010
Run, swim, jump, dance, bike, hike, climb, crawl, play, skip, catch, walk, throw, garden, clean ... you're telling me you can't pick one of these things to do for exercise? Come on!
Wednesday, 23 June 2010
If you're constantly "cleansing," that's a hint that your everyday diet probably isn't that healthy. Forget the cleansing and adapt a healthier lifestyle.
Tuesday, 22 June 2010
Have the attitude that you can't eat enough vegetables and you still probably won't eat enough. Green vegetables are a key to a healthy diet, especially if that diet is high in protein.
Monday, 21 June 2010
Foods that are a combination of carbs and protein, with a good amount of both: quinoa, green peas, brussels sprouts, beans, cottage cheese, milk.
Sunday, 20 June 2010
Know your sources of healthy fats: olive oil, flaxseed oil, coconut oil, nuts, natural peanut or almond butter, fish oils, avocado.
Saturday, 19 June 2010
Know your complex carbs: oats, whole wheat pastas and breads and crackers, brown rice, quinoa, sweet potatoes and yams, apples, dried apricots. The list isn't that large.
Friday, 18 June 2010
Know your lean proteins: boneless, skinless chicken or turkey breast, lean meats, fish, egg whites, protein powders.
Thursday, 17 June 2010
Boxing is becoming very popular as a workout. If you're doing a lot of punching, it's a good idea to wrap your hands before putting the gloves on. Without wraps, hand injury is much more likely.
Wednesday, 16 June 2010
If you're muscles are really sore, rest them some more. Lift different body parts or skip lifting and do some other activity. Rest is often overlooked as an important part of one's healthy fitness routine.
Tuesday, 15 June 2010
Make sure you’re eating green vegetables, especially if you are eating a high-protein diet. It’s easy to forget about the greens, but they aid tremendously in protein retention.
Monday, 14 June 2010
A drop set is when you do a certain number of reps on one exercise and then drop the weight and continue with more reps. For example, doing 10 reps of 185 pounds of bench press and then immediately dropping the weight and doing 10 reps at 135 is a drop set. Use drop sets to your advantage to keep your workout fresh and efficient.
Sunday, 13 June 2010
A superset is the combination of two exercises that work the same muscle. For example, following the bench press with a dumbbell flye exercise is a superset. Use supersets to your advantage to cut back on workout time and to change things up.
Saturday, 12 June 2010
Replacing one 8-ounce soft drink a day with a glass of water can save you upwards of 36,500 calories a year! That’s more than 12 pounds!
Friday, 11 June 2010
Find something active that you love to do and do it! There is no excuse not to exercise.
Thursday, 10 June 2010
Watch out for these healthy foods that are really dense in calories and easy to overeat: nuts, oils, and avocado.
Wednesday, 9 June 2010
Cut down on fats in your diet by replacing oils in salads and other dishes with lemon and lime juice.
Tuesday, 8 June 2010
Cheat on your eating plan once a week – it keeps the body guessing and can boost your metabolism to operate even faster.
Monday, 7 June 2010
Do you feel like you’re holding water? Drink MORE water, not less. It’s an opponent process – the more you drink, the more you flush. The less you drink, the more you hold.
Sunday, 6 June 2010
Low rep range (4-6) = strength training. Medium rep range (8-12) = growth training. High rep range (15+) = endurance training.
Saturday, 5 June 2010
Utilize supersets and compound sets to make your workout shorter and more efficient. One great example: do a set of pushups to failure after any type of chest press.
Friday, 4 June 2010
Stop trying gimmicks to look the way you want to look. Just adopt a healthy lifestyle – eating and activity – and you will look better than any results you might get from a fad diet or gimmick.
Thrusday, 3 June 2010
Divide your reps during any pushing or pulling exercise into two segments for a challenging variation: Stop halfway in the “up” and/or “down” phase and then finish the whole rep. For example, in the bicep curl, you would curl up halfway, STOP, and then finish the upwards movement. Then control the downward phase until the halfway point, STOP, and then finish.
Wednesday, 2 June 2010
Cheat on your eating plan once a week – it keeps the body guessing and can boost your metabolism to operate even faster.
Tuesday, 1 June 2010
When performing a military press, never go behind the head, and never lower the weight below the ears. The range of motion is from the ears to arms extended overhead.
Monday, 31 May 2010
The elbows are actually a good measuring stick for many exercises: keep them in during a bicep curl, too. Also, keep the elbows by your sides; don’t let them come up and out during the movement.
Sunday, 30 May 2010
Keep the elbows IN by the sides when performing a pushup and don’t use too wide of a grip for proper form.
Saturday, 29 May 2010
If you’re craving red meat but afraid of the fat and cholesterol, try 96% fat free ground beef. Other low fat options include bison or buffalo.
Friday, 28 May 2010
Every guy wants bigger calves, and they can be very elusive. Stop with the endless calf raises and find a hill or some steps and run some sprints up them. Your calves will grow.
Thursday, 27 May 2010
When doing walking lunges, keep the knee of the front foot aligned with the heel for proper form. Do not let the natural momentum of the walk push your front knee forward – it’s bad for the knee. Step. Stop. Straight down.
Wednesday, 26 May 2010
How many calories are you eating daily? There’s a good chance you don’t know. START LEARNING. As soon as you better understand your body’s needs and the way it uses food, the faster you will have your best body.
Tuesday, 25 May 2010
Writing down EVERYTHING you eat for a week and then showing it to a nutritionist or dietitian is a great way to overcome minor pitfalls in your nutrition.
Monday, 24 May 2010
If you don’t like the taste of water or find it too bland, try adding lemon or lime juice to it. Another alternative is sparkling water – add some lemon or lime and you just may trick yourself into believing it’s a soda!
Sunday, 23 May 2010
For every diet soda you drink, you could have had a glass of water. Whereas diet sodas may bloat you, water won’t. Put down the diet soda – drink some water.
Saturday, 22 May 2010
Sprinting uphill is a great way to work your calf muscles. You could do calf raises until the cows come home and not get results. Try working them through sprints and jumps instead.
Friday, 21 May 2010
Exercise doesn’t have to be expensive! The most common form of exercise just might be running – all you need for that is a pair of shoes!
Thursday, 20 May 2010
Mix up your resistance training by changing the rep range, rest periods, and/or muscle splits to avoid plateaus.
Wednesday, 19 May 2010
If you have a serious chocolate and sweets addiction like me, do as I do: find a protein bar and/or shake that cures your fix rather than going for the cookies or candy. My chocolate blueberry shake is a delicious and healthy way to get your chocolate fix – give it a try!
Tuesday, 18 May 2010
Be aware that sweet condiments like barbecue sauce have a higher calorie content than you might expect. Mustard and salsa are two great condiments that have virtually no calories. Lemon and lime juices are also good ways to dress foods without adding sugar or calories.
Monday, 17 May 2010
Eating only egg whites all the time and never a yolk is not the smartest thing in the world. The yolk is where all the cholesterol and fat is, but the yolk also has important amino acids that are not found in the white. To get the whole amino acid profile, you have to eat the whole egg. Keep a yolk in there every now and then.
Sunday, 16 May 2010
If you’re tired of the same old bicep curls, try a variation and use a reverse grip. You’ll get a good forearm workout as well as biceps.
Saturday, 15 May 2010
Want a natural cleanse? Drink lots of water!!
Friday, 14 May 2010
Are you craving red meat but afraid of the high fat content? Try looking for 96% lean ground beef – 4 ounces has only 4.5 grams of fat but still 23 grams of protein.
Thursday, 13 May 2010
Be careful when choosing fat-free and low-fat food options. Fat makes things taste good; if a company is taking it out of a product, then they have to put something else in to make up for the lost taste. Often, what’s put in is added sugar, and that spikes the carbohydrate count. Know what you’re eating.
Wednesday, 12 May 2010
When you fly, make sure you drink lots and lots of water before AND during the flight. Flying severely dehydrates us; don’t rely on the flight crew to supply you because they never supply enough. Buy water in the airport and take it on board. Drink the water they give you and your own. Drink, drink, drink! Drink more than you think you need
Tuesday, 11 May 2010
If you become more active when the sun is out, make sure you are drinking enough water. The sun can dehydrate you fast – drink accordingly.
Monday, 10 May 2010
Just because something is healthy doesn’t mean that more of it is healthier! See the last daily tip – healthy oils are great, but they can still be overused.
Sunday, 9 May 2010
Healthy fats are indeed healthy, but if you get too much healthy fat in your diet, guess what’s going to happen? You’re going to get fat! Maintain a healthy intake of your healthy fats.
Saturday, 8 May 2010
Pushups, pull-ups, chin-ups, dips, and crunches are all great bodyweight exercises that shouldn’t be ignored. They’re challenging and can be done almost anywhere – don’t neglect them.
Friday, 7 May 2010
Don’t over-train. If you’re lifting weights more than three days consecutively, you’re putting too much stress on the muscles and joints. Rest is an often overlooked component of a healthy routine. Let your muscles rest and recover and watch as you get results.
Thursday, 6 May 2010
If you want to lose weight (more specifically, lose fat), do it the right way and be patient with it. Take a look at your lifestyle and ask yourself what you do on a daily basis that has caused you gain the fat that you now want to lose. It didn't appear in a day or even a week - it appeared slowly over time. Unfortunately, if you want to lose it for good, that's how it's got to come off, too.
Wednesday, 5 May 2010
Drinking coffee is a habit that many of us have. If you drink it with loads of sugar and cream, you’re getting a ton of empty calories. Moderation is the key when it comes to coffee – it’s very easy for a one cup a day habit to turn into a 3 or 4 cup a day habit. Watch yourself.
Tuesday, 4 May 2010
Ever been to a rock-climbing gym? This is a fun and challenging way to mix up your routine, and great for the arms.
Monday, 3 May 2010
Be careful when using oils. While oils like canola and olive have many health benefits, they are also very dense in calories and fat. It’s easy to overuse them – be careful.
Sunday, 2 May 2010
If you’ve hit a plateau, you need to change up your workout. If you normally work in the same rep range, change it up and go heavier or lighter. Better yet, scrap your old routine all together for a month and do new activities that will challenge your muscles and your mind.
Saturday, 1 May 2010
If you feel like you’re cheating on your diet too much, it’s probably time for a re-evalution of what you’re doing. Be honest with yourself and find a plan that works for you.
Friday, 30 April 2010
If you’re strapped for time and still want to do a resistance training workout, take advantage of supersets, compound sets, and dropsets. These training methods allow you to combine two or more exercise into one, thus cutting down your workout time.
Thursday, 29 April 2010
How efficient are your workouts? Are you doing a million crunches a day in hopes of getting that six-pack? You'd be better off replacing those crunches with something more efficient at burning calories, like some High Intensity Interval Training. If you've been doing the same workout for a long time, it may be time to reevaluate. Sit down with a professional and go over your routine.
Wednesday, 28 April 2010
The holidays are here! Thanksgiving is this week, and let's not even look ahead to Christmas ... holidays mean family, friends, fun ... and also FOOD. Don't stress about food over the holidays. Understand that there are going to be high calorie foods around and that there is going to be a lot of temptation. It might help to come up with a list of all the family get-togethers and parties that you will be attending, and then devising a plan of when you will allow yourself to cheat. No matter what, don't stress about it, and enjoy the holidays.
Tuesday, 27 April 2010
Salad is not the answer. If you're eating salad 2 or more times a day and rely on it as a main meal in your nutrition plan, chances are you're not giving your body what it needs both on a macronutrient (protein, carbs, fat) and micronutrient (vitamins and minerals) level. See my blog post on 11/16/09 for more details.
Monday, 26 April 2010
Every Monday is the start of a new week. Have you been off your normal routine? Monday is always a good day to start anew and get back on track. It's never a bad time to start eating healthy and exercising again.
Sunday, 25 April 2010
Alcohol is just a bunch of empty calories, but most importantly, it inhibits the body's ability to burn fat. Monitor your alcohol consumption - it might be the one thing that is holding you back from the amazing body you dream of.
Saturday, 24 April 2010
Educate yourself on the glycemic index. Become familiar with the foods that have a low glycemic index, and try to incorporate more of them into your diet. At the same time, try to avoid the foods that have a high glycemic index. An example of this would be if you are eating a lot of white bread, which has a glycemic index of about 70. If you could substitute this with Ezekiel bread, which has a glycemic index of about 42, this would be a positive lifestyle change. The glycemic index measures how quickly certain foods raise your blood sugar. To really simplify things, if you are eating a lot of foods high on the glycemic index, you will be more prone to storing fat. Here is a link to an easy-to-read glycemic index: http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php
Friday, 23 April 2010
Don't be afraid of fat!! 30% of your diet should come from fats. Some of this fat you will get from the foods you eat during the day, like chicken, lean red meat, eggs, and other selections. Any other fat you get should come from healthy fats. Healthy fats are found in nuts, natural peanut butter, flaxseed oil, olive oil, and avocados, to name a few foods. Try to limit saturated fat, and avoid trans fat at all costs.
Thursday, 22 April 2010
Salsa is often called "the bodybuilder's condiment." People don't often think of condiments as having a big effect on one's physique, but a lot of condiments, especially salad dressings, are loaded with calories. Salsa is extremely low in calories and often has no fat. When I am getting ready for a fitness model competition, I use salsa to flavor everything from chicken to brown rice to salads. Substitute it for a salad dressing and you can really cut calories without losing flavor. You can also bake chicken in salsa to avoid using sugary glazes and salty marinades.
Wednesday, 21 April 2010
Everyone thinks that drinking a protein shake after a workout is the most important thing to do. Actually, simple carbs are even more important than protein after a strenuous weight lifting workout. Your post-workout meal is extremely important if you are trying to build the physique that you want. This meal should consist of simple carbs and whey protein. In fact, it's the only time of the day when simple carbs are more desirable than complex carbs. Rice cakes, baked potatoes, white bread, cereal - these would all be suitable choices for a post-workout carb.
Tuesday, 20 April 2010
Keep your workouts to 45 minutes or less. After 45 minutes of intense weight training, your body starts producing a hormone called cortisol. Cortisol is induced by stress, and one effect it has on the body is that it signals it to store fat. It's very easy to get a good workout in 45 minutes or less - just stay focused and work hard.
Monday, 19 April 2010
Do not worry about how much weight you use in any exercise. The most important thing is using correct form. First, no one cares how much weight you are using - no one is watching you and laughing if you are benching 100 pounds. If it bothers you that much, after your last set, load up the bar with 450 pounds and then go get a drink. When you come back, unload the plates and be really loud about it so everyone notices all the weight you just "lifted."
Sunday, 18 April 2010
Mix jumproping in with your weight training workouts by jumproping between sets to switch things up once in awhile. You'll burn a huge amount of calories and it will really keep your workout moving. Start with jumproping only between your first 2 or 3 sets. Then, the next time you decide to do it, jumprope between your first 3 or 4 sets. Keep increasing the load until you are jumproping between all your sets for a killer workout.
Saturday, 17 April 2010
Maybe you are a beginner, or maybe you have been working out with weights for years. Either way, ask yourself why you do what you do. For example, who told you to lift weights three times a week and do cardio two times a week? Was it a reputable source? Were they certified from a reputable certification commission? Do they practice what they preach? Do they have experience in doing what you are doing? If you've done your research and asked the right questions of the RIGHT people, be secure in your knowledge and trust that you are doing things right in the weight room and with your routine. In any given weight room, you'll see a million different exercises and a million different techniques, and everyone will swear that their way is the best. Listen to these people, say "thank you for the advice," and go on your way, confident that you know what you are doing. After all, you've educated yourself on what works and why it works. Who knows if the person next to you on the flat bench has done the same?
Friday, 16 April 2010
Feel fuzzy in the morning? Take a while to get going? Breakfast is a great time to eat fruit. The carbs in fruit help to replenish your liver glycogen, which is what fuels your brain. After 8 hours of sleep and no fuel, your liver glycogen is depleted. Fruit loads it back up again. Keep rockin' people.
Thursday, 15 April 2010
Pinpoint eating habits in your life that are not so healthy and make substitutions. For example, substitute turkey bacon for pork bacon if you must have bacon in the mornings. It will obviously taste different at first, but give it some time to stick. Before you know it, you'll have forgotten what regular bacon even tastes like. Another example, could be changing the Italian bread you love so much to a multi-grain or whole wheat. Again, give the change some time to stick so that it becomes a habit. Make one lifestyle change at a time, too - if you try to do too many all at once, you'll be setting yourself up for failure.
Wednesday, 14 April 2010
If you want to lose weight, and what you really mean by that is lose fat, DON'T go on a fad diet. The problem with fad diets is that they RARELY work in the LONG RUN. You will see acute changes, but it's very likely that after a few months, you will gain back all the weight you lost. It's very possible that you will gain back more. So, back to the question: want to lose fat? Make positive lifestyle changes and understand that it's not a sprint. Do it slowly and healthily and watch the weight not only come off, but STAY off.
Tuesday, 13 April 2010
STOP thinking that the only important thing in your nutrition is PROTEIN, PROTEIN, and more PROTEIN!!! Yes, protein is very important for building and repairing muscle. Carbohydrates and fat are equally as important! The key is getting the right balance.
Monday, 12 April 2010
One size does NOT fit all when it comes to nutrition. A post-workout shake/meal for me is going to be much different than one for someone who weighs 60 pounds less than me. We might choose to ingest the same nutrients, but the amounts will be largely different. Understand what works for you - EDUCATE YOURSELF and then apply that education through hard work.
Sunday, 11 April 2010
Protein does NOT build muscle. I hear people talk all the time about protein, protein, and more protein, and I see people chugging protein shakes after their workouts (which, if you've been reading my tips and blogs, you would know is not right - you want simple carbs more than protein after a workout). What builds muscle is EVERYTHING you do - carbs are just as important as protein. Building muscle is not as easy as just ingesting protein - it's a balanced diet combined with a smart training protocol.
Saturday, 10 April 2010
Never forget to give yourself a pat on the back for a job well done. Too often, people focus on the negative - "I didn't work hard enough today.... I shouldn't have had that soda .... man, I only got 6 reps there instead of 8..." Focus on the POSITIVE and keep a positive demeanor. Tomorrow only exists in your mind, not in reality, so focus on today. Since tomorrow isn't even guaranteed, why waste your time being negative?
Friday, 9 April 2010
When eating out, make smart choices. Understand what ingredients add unwanted fat and calories. Salad dressings, sauces, bread, and butter are all things that you can ask for on the side (or even not at all). Eating half your meal and taking half home is another smart thing to do - restaurant entrees typically have twice as many calories as a person needs at one given meal.
Thursday, 8 April 2010
Change your workout up every couple weeks so it doesn't get stale. After awhile, your body will get used to the same old routine - send it a shock and switch it up. For example, if you've been lifting one body part a day five times a week for a long time, do a full-body routine three times a week for a couple weeks. Constantly switch up your routine to avoid hitting plateaus.
Wednesday, 7 April 2010
Eating carbs at night is not ALWAYS bad. It's a myth. If you haven't fulfilled your carbohydrate needs and it's 9 or 10 at night, don't not eat carbs just because it's nighttime. What's important is that you don't overeat your carbs right before you go to bed. Hyperglycemia (which, to put it simply, means too many carbs in your system) inhibits the natural release of growth hormone that occurs after you fall asleep. Don't be afraid of carbs - CONTROL your carbs. UNDERSTAND your carbs and watch your body transform into the one you always wanted.
Tuesday, 6 April 2010
You can't spot reduce your problem areas, and you can't turn fat into muscle. Doing a million crunches won't target the fat around your abdomen - it will strengthen your abdominal muscles. If you have a problem area that you want to get rid of (for example, your "love handles"), you need to focus on lowering your body fat, which is lost equally all over the body. Everyone has muscles - it's just that some people have a layer of fat that hides them.
Monday, 5 April 2010
Don't rely on fat burners and fad diets and gimmicks to meet your fitness needs. Rely on self-motivation, commitment, and brainpower. It's the only way to rock.
Sunday, 4 April 2010
Forget about the calories in your diet and focus more on how those calories are broken down in your diet. Focus on the protein, carbohydrates, and fat instead. If you eat these macronutrients in the right proportions, you will reach your goals.
Saturday, 3 April 2010
Don't get caught doing the same workout for months at a time. Change your routine up often - it's amazing how fast the human body can adapt and it will adapt to your training protocol if you don't keep it fresh. Choose different exercises, change the order in which you do them, or just completely change your entire routine. Stay well-balanced and have fun with it.
Friday, 2 April 2010
If you can't stand doing cardio on the machines in the gym but feel like you have to, break up your workout and do 5-10 minutes per machine. It might make the workout less boring and it might seem like it goes faster.
Thursday, 1 April 2010
When doing dumbbell military press with heavy weight, be careful when you are done with your set and need to put the weight back. It's much easier to get the weight up into the starting position than it is to bring it back down from your shoulders. I once injured myself when I was using heavy weight - I was done with myself and when I brought the weight down from my shoulders I pulled a muscle in my back. Ask someone to help you if you are unsure.
Wednesday, 31 March 2010
Eat 1.5 to 2 hours before you lift weights, and make sure you are eating complex carbs and lean protein. Don't rely on energy drinks or carbohydrate drinks during your workout. A weight lifting session shouldn't last much longer than 45 minutes - you shouldn't need any extra energy or carbohydrate for that short of an exercise time.
Wednesday, 31 March 2010
When making a protein shake, don't mix milk with pineapple - I just had that great idea and it tasted like dirty mud.
Tuesday, 30 March 2010
Gatorade or Vitamin Water is a very convenient post-workout carb. My habit right now is to take two scoops of protein in a shaker to the gym with me and buy a XXX Vitamin Water and mix it all together. I use vanilla protein and it tastes great together with the Vitamin Water.
Monday, 29 March 2010
Eat your pineapple!
I eat fruit all the time, and one of my favorites is pineapple. Let's take a look at its nutritional profile:
One cup, or 165 grams, of pineapple chunks contains 0 grams of fat, 1 gram of protein, and 22 grams of carbohydrates, including 2 grams of fiber and 16 grams of sugar. That's 92 Calories. One cup of pineapple also contains very high quantities of Vitamin C, Manganese, and an enzyme called Bromelain.
Vitamin C is vitally important to anyone trying to build their best body as it is involved in the maintenance of collagen, the body's most abundant protein. Collagen is involved in the constitution of your connective tissues, skin, ligaments, and bones. Manganese also helps form your bone and connective tissue. The strength of your bones and connective tissues is extremely important for anyone undergoing weight training, so it only stands to reason that an adequate supply of Vitamin C and manganese is necessary.
Bromelain is an enzyme that is often marketed as an anti-inflammatory agent. It is also believed to help with the digestion of protein.
One way I love to eat pineapple is with cottage cheese. I mix one and a half cups of non-fat cottage cheese with one cup of pineapple and a handful of shredded coconut. Sometimes I add mango, but with or without the mango, you'll have a refreshing treat that is high in protein and low in fat. It's also a great post-workout meal. Try it and let me know what you think!
Sunday, 28 March 2010
Have an idea of how much protein, carbohydrates, and fat you should be eating everyday. Read labels religiously and see how close you get to your daily numbers. This is a good way of educating yourself on nutrition and becoming a better eater.
Saturday, 27 March 2010
If you're looking to take your training to the "next level," don't automatically assume that it's some crazy supplement that you need to add to your regimen. Oftentimes, adding something natural to your diet, like BCAAs before your workout, can do the trick. Sometimes, even a DECREASE in your training can yield results. Don't rely on supplementation to boost your workouts - have an open mind and think about what might work the best.
Friday, 26 March 2010
Have you hit a plateau? Break through it by manipulating factors such as the type of exercise you are doing and the intensity at which you do. For example, if you have been riding the stationary bike for 30 minutes a day three times a week at a certain intensity, then switch it up for a couple weeks. Find another exercise that you enjoy, like running stairs or swimming, and perform that exercise for awhile. The human body adapts to everything - keep it guessing.
Thursday, 25 March 2010
America has gone protein crazy. It's important to know that there are foods other than meat that are high in protein. Oatmeal, lima beans, and peas are just three foods that are not thought of as protein-rich, but do have a fair amount of protein in them. A half cup of lima beans has 6 grams of protein. When I eat a meal that includes up to a full cup of lima beans, I know that I don't need such a large portion of lean protein as I normally would. Understanding the components of the foods you eat is a HUGE step in the right direction if you are interested in meeting your fitness goals.
Wednesday, 24 March 2010
Make your workout part of your everyday routine. Treat it like brushing your teeth or showering. Those are two things that you wouldn't think about skipping. Have the same attitude about exercise. Showering keeps your outside clean - exercise keeps your inside clean. Do it.
Tuesday, 23 March 2010
As you advance in age, it is very important that you are getting enough calcium. Most people don't know, but the body needs a certain amount of calcium each day. If the amount of calcium that is needed is not available, then the body takes it out of the bones. Once the calcium is taken out of the bones, no amount of supplementation can put it back in. Make sure you are getting enough calcium from multivitamins and food sources.
Monday, 22 March 2010
Are you working out for about an hour or so? That seems to be the normal amount of time for most gym-goers. If you are, you have no need to drink a carbohydrate drink while you workout. Your body has plenty of energy to sustain an hour long training session. Plus, if you ingest too many carbs, you might put your body in a hyperglycemic state, and this will interfere with the body's natural release of growth hormone. Stick with water
Sunday, 21 March 2010
Choose a gym that you're comfortable going to. If you choose a place that makes you uncomfortable, chances are you won't continue to go.
Saturday, 20 March 2010
When developing your workout plan, make sure it's a plan that you enjoy doing and will continue doing consistently. Change it up every three weeks or so to keep it fresh and also to challenge yourself. Make working out a HABIT, like brushing your teeth or washing your face.
Friday, 19 March 2010
The body can only digest and use so much protein at one meal. If you're eating more than 40 grams of protein at single meals, that excess is doing you no good. Keep your protein to under 40 grams at each meal - closer to 25 grams would be ideal. If you feel like you're not getting enough protein, supplement with protein powders between meals
Thursday, 18 March 2010
You want abs, right? Well, you already have them. But you want them to SHOW! You want that "6-pack." Well, getting a six-pack has nothing to do with doing crunches and abdominal exercises. Let me repeat: GETTING A SIX-PACK HAS NOTHING TO DO WITH CRUNCHES AND ABDOMINAL EXERCISES. You want a six-pack? You need to lower your body fat to single digits. You don't get low bodyfat by doing crunches. You get it by burning off excess fat through cardiovascular exercise. Do your cardio, and do it right.
Wednesday, 17 March 2010
If you're looking to get bigger, do your exercises in the 8-12 rep range, and use as much weight as you can so that the last couple reps are challenging. Also, forget about doing your exercises on stability balls or balance beams - this will only necessitate that you lose lighter weight than you can handle.
Tuesday, 16 March 2010
Want to improve your bench press? Try this little routine. On Mondays, Wednesdays, and Fridays, do the bench press. Start with an easy weight, something you can do 25 to 50 times for a warmup. Next, pick a weight, let's say 135. Do 3 reps. Rest for a minute or two. Add twenty pounds. Do three reps. Rest, and add 20 more pounds. Keep doing three reps and adding twenty pounds until you can't do three reps. Then stop. On your next bench day, do it again. The workout stops when you can't get three reps of whatever weight you're doing. Do this workout for three weeks and you'll find yourself moving up in your bench very quickly.
Monday, 15 March 2010
Do you want a bigger, fuller chest? Try concentrating on incline movements rather than your traditional flat-bench exercises. Also, make the dumbbell pullover part of your regular routine - this is a great exercise for the chest that many people overlook.
Sunday, 14 March 2010
If you lift because you want a nice, symmetrical physique, train your body accordingly. Big muscles like the ones in the chest and back and thighs should be worked much more than smaller muscles like the biceps and triceps. When I lift chest and biceps, for example, I do about 12 sets for the chest and 5 to 7 for the biceps. Sometimes I do as little as 4 sets for small muscles like the biceps - they don't need any more.
Saturday, 13 March 2010
When you see someone that is in great shape, don't take for granted that they are healthy. Also, don't take for granted that everything they say will work for you. I see many people who are in great shape who do things that make no sense to me. I'm sure that I do things that other people scratch their heads at as well. Find what works for you (based upon sound principles), both from a nutritional standpoint and from a training standpoint. Stick with it and rock.
Friday, 12 March 2010
What are you working towards? Why are you exercising and eating healthy? Always have a goal in mind. Having a goal will give you direction and help keep you motivated. Along with your goal, have a realistic timeline for when you would like to accomplish it. Measure your progress and keep track of your results - this will keep you on the right path.
Thursday, 11 March 2010
Know where your fat calories are coming from. For example, one whole egg has 4.5 grams of fat, almost all of which is in the yolk. If you're eating two whole eggs a day, that's 9 grams of fat or 81 fat calories everyday. Over a year, that's 29565 fat calories, or 8 pounds of fat. Make one small adjustment like taking one yolk out, and you've cut out 4 pounds of fat in your year. Small changes can yield BIG differences.
Wednesday, 10 March 2010
Keep your exercise routine fresh. Don't get stuck in a rut by doing the treadmill everyday for months. Go to a rock climbing gym. Play racquetball. Go for a swim. If you do the same exercise over and over again, you'll risk getting injured from overuse. Do things you're not accustomed to once in awhile. It will keep your routine fresh and your body strong.
Tuesday, 9 March 2010
Try this "ladder" workout to spice up your workout once in a while. Be prepared - this is a difficult routine and is not meant for beginners. Try this for any muscle group, but I will use the dumbbell shoulder press as an example. Start with a weight that you can easily do 8 reps with - for me, that would be 25 pound dumbbells. Immediately grab the next dumbbells, 30s, and do 8 more reps. Immediately grab the 35s and do 8 reps. Continue to go up until you are not able to do 8 reps. When you reach this point - for me it was at 45s - immediately go down in weight and try to do 8 reps. Keep going down in weight until you are finally able to do 8 reps again. For me, it looked like this:
25s - 8 reps
30s - 8 reps
35s - 8 reps
40s - 8 reps
45s - 4 reps
40s - 2 reps
35s - 3 reps
30s - 5 reps
25s - 8 reps
This is hardcore - try it.
Monday, 8 March 2010
Eat moderately every three to four hours if your goal is to be a lean, fat-burning machine. This will help rev up your metabolism. Be sure that every meal has some protein if you are engaging in a weight training program. Strive for 5 to 6 meals a day.
Friday, 5 March 2010
If you want to benefit from your cardio workouts, use this formula to determine where your heart rate should be: 220 - your age = max heart rate Measure your resting heart rate one morning when you wake up, for one minute. Then: max heart rate - resting heart rate = YOUR NUMBER Take 50% of your number and then add your resting heart rate back to it. Take 85% of your number and add your resting heart rate back to it. If you work out in this range, you will achieve cardiovascular benefits from your exercise. It's a broad range - this is NOT your fat-burning range. For your fat-burning range, multiply your number by 65% and by 75% and add your resting heart rate back on.
Thursday, 4 March 2010
Today I baked about 4 pounds of chicken breasts. This way, I always have some good, lean protein ready to eat. I can cook up a stir-fry in a matter of minutes ... I can slice the chicken up and put it between two slices of Ezekiel bread with some lettuce, tomato, and mustard for a nutritious sandwich in a matter of minutes ... I can microwave some frozen vegetables and eat my chicken with some barbecue sauce and veggies ... I can throw the chicken in a salad and rock ... I am NEVER caught without good, quality food because I am serious about my training, and training without a sound nutrition plan is like trying to build a house with bricks but no mortar. Dumb.
Wednesday, 3 March 2010
Exercise can be difficult if you're new to it or if you are just starting up again after a long layoff. The stress on the body DURING the activity might lead you to negative thoughts. It might be a real drag getting through a workout. One thing that is very important is to really notice how you feel AFTER the activity. When you're walking or driving home, your body might feel weary, but focus on the fact that you just got something done. You just ACHIEVED something. Try to notice the rush of good feeling that should be flowing through your body (this isn't a Zen type of thing - it's hormonal). If you focus on these good feelings, your chances of sticking with your program are that much greater, as you'll begin to associate exercise with GOOD things.
Thursday, 25 February 2010
Losing weight is just very, very misleading. The more important thing to worry about is MAINTAINING a weight that you want to be at. Getting there is easy - STAYING there is the difficult part. HOW you get there is important, too. Choose a path that is healthy, doable, and maintainable.
Wednesday, 24 February 2010
It's important to know which foods are primarily made up of fats. Nuts are very high in fat and it is very easy to sit there and chomp on them for ten minutes. Little did you know, you just ate 50 grams of fat! When you know which foods are high in fat, it's easy to avoid common blunders. How many of you eat lots of salad thinking it's a good weight loss strategy? Well, many salad dressings are loaded with fat. On top of that, many salads have cheese and nuts on them, too, and now you've combined three foods (dressing, cheese, nuts) which are loaded with fat. Your low calorie salad is now a high calorie fat bomb.
Tuesday, 23 February, 2010
If you're trying to build muscle OR lose fat, don't neglect your lower half. Your legs have some of the biggest muscles in your body. Working them will only help your body produce muscle in other areas. Plus, the more muscle you have, the more fat you can burn. If you neglect working out your legs, you're missing out on building some great fat-burning assets. Squats, leg presses, lunges, leg curls and extensions - these exercises should be part of your regular routine.
Monday, 22 February 2010
Eating all organic foods or all natural foods does not mean that you're eating perfectly healthy. Many all natural foods are high in fat so don't be fooled into thinking you're eating extremely healthy. Eating organically DOES NOT mean that you're safe from gaining weight and/or becoming fat. Read labels and make sure your fat content and sodium content is low.
Friday, 19 February 2010
If you have a dual goal of losing weight and getting "ripped," try doing as many compound movements as possible when doing your weight training. A compound movement is one that involves movement at more than one joint. The squat is a great example as it involves flexion at multiple joints. The leg extension exercise is a simple movement - it only involves movement at the knee joint. When you're involving more than one joint, you're working harder and burning more calories.
Thursday, 18 February 2010
Forget about gimmicks!!! There are so many out there - Atkins diet, Monavie, acai berry, The Cookie Diet!? - forget about them! The key to a healthy life is eating a good, nutritious, solid diet and staying active.
Wednesday, 17 February 2010
For greater caloric burn, challenge yourself when you exercise. If you're doing resistance training, do something in between sets - run stairs, jump rope, do platform jumps, etc. - to keep your heart rate up. The more you move, the more calories you burn. Along these same lines, focus on compound movements rather than simple movements. Compound movements are movements that involve action at more than one joint, like the squat. Finally, do supersets and drop sets to challenge yourself even more.
Tuesday, 16 February 2010
Be very careful when you do resistance training for the chest. Many movements can put the shoulder in a compromised position. I just strained a muscle in my shoulder when I went down too far on a close grip bench press, and I am one of the most careful lifters out there. If it can happen to me, it can happen to anybody. Be especially careful during close grip and flye movements.
Enter your E-mail to join our mailing list