Archive for the ‘Workouts’ Category
Diet Fitness & the UFC
I was watching UFC last night, and wondered about the kind of training those guys go through to get to their level of fitness. Where I would probably choose to go hiking, these guys would probably go rock climbing. I have been in helicopters, I don’t volunteer to jump off a cliff with nothing more than a parachute. I try to get in better shape, improve my cardio, and eat healthier, but I do not choose to climb into a ring or a cage, knowing that I will get hit, kicked, slammed or even choked, as a part of the process.
There are mixed martial arts centers, boxing gyms, dojos, kickboxing gyms and MMA classes popping up all over this country right now at an amazing rate. Everyone seems to be into it. If you work hard at it, you will develop the skill and you’ll discover it as a profound personal athletic achievement and a kind of spiritual connection between your mind and body. For most people, that is where you want to go, and that is where you will want to stay once you get there. Most people that venture past the class, past the heavy bag, past hitting mitts, and past the kicking pads quickly back up. The world of sparring and combat fighting is not a good place to go for about 90% of the population.
What I did do was go to The American Diabetes Association and American Dietetic Association and researched a partial Diet and Exercise Plan for a 190 lb. MMA Athlete.
Meal planning: 190 lb x 14 calories per lb of body weight = 2,660 calories OR 190 lb x 10 = 1900 calories BMR x .4 activity factor equals 2,660.
MEAL 1
2 STARCH
2 SLICES WHOLE WHEAT TOAST
2 MEAT
6 EGG WHITES HARD BOLIED
1 MILK
8 OZ. NONFAT SUGAR FREE YOGURT
1 FRUIT
½ GRAPEFRUIT
3 FAT
3 TSP MARGARINE
MEAL 2
5 STARCH True Mass (3 Scoops with water)
4 MEAT
MEAL 3
4 STARCH
2 CUPS PASTA SALAD (SHELLS)
3 MEAT
3 OZ. TUNA IN SPRING WATER (1 CAN)
1 MILK
1 OZ LOW FAT CHEESE SHREDDED
1 VEG
1 CUP GREEN & RED PEPPER & ONION
1 FRUIT
1 SMALL PEAR
FREE
FAT FREE ITALIAN DRESSING
MEAL 4
1 STARCH N.O. XPLODE (2 Scoops with water)
MEAL 5
4 STARCH
1 CUP BROWN RICE
4 MEAT
4 OZ. CHICKEN PESTO (Chicken Breast, skinless, thinly sliced)
2 VEG
1 CUP BROCCOLI
MEAL 6
2 STARCH Syntha 6 (2 scoops)
6 MEAT
Exercise Regimen
Day 1 500 Push Ups per day broken down into various sets and reps. Between sets Jump rope for 1 minute to burn fat and increase cardio
Day 2 1 Hour of Cardio Work (Treadmill) plus 30 minutes of stretching
Day 3 500 Pull Ups per day broken down into various sets, Grips and reps. Between sets Jump rope for 1 minute to burn fat and increase cardio
Day 4 1 Hour of Cardio Work (Treadmill) plus 30 minutes of stretching
Day 5 Rest
Day 6 1 Hour of walking Lunges
Day 7 Rest
Pace Your Workout With Music
There have been many times when I dreaded spending 45 minutes to an hour on a treadmill just staring at a wall or watching a blip crawl around a screen. Then I discovered what so many others had already learned. Music is a powerful motivator. I tuned in to my favorite radio station, and all seemed right with the fitness routine. Right up until the song ended and the commercials started. Time to find a new workout motivator. I found one of the best fitness partners when I got an mp3/ipod music player.
During the Olympics I was reminded again how music can be used to get them pumped up for competition and for motivation during workouts. Every time I noticed Michael Phelps, he had his ipod to get him psyched up and focused. It must have helped some, look what happened in the swimming competitions.
Music is a natural performance aid and can change my mental state from a mediocre workout level to inspiring me to perform at a peak level. Also when I am tense, another style of music can calm me, and mellow my mood.
Nothing can get you in the fitness mood like music. When listening to music during training, I get totally absorbed in it. I shift my focus from the minor aches and pains I may have from working out and just get into the rhythm of the beat. The result is I work harder and your body appreciates it and rewards me with the results I want.
When I was in the military, we used marching and running cadences to accomplish this. Ever hear “I don’t know, but it’s been said…Air Force Wings are made of lead†or “Ain’t no sense in lookin down, …Ain’t no discharge on the ground.†well never mind, that’s a topic for different blog.
Personally I have found that ZZ Top albums like Afterburner, or Eliminator, are a perfect pace for my workout. I have the tunes loaded on my ipod, and after about 5 minutes of warm up, I’m ready to hit it hard.
So if you’re in the mood, make yourself a playlist, and get into it. If you don’t feel like researching your own tunes, go online. There are sites that sell workouts in mp3 or ipod format. Search on combinations of: fitness mp3/ipod or cardio mp3/ipod.
Enjoy!
Alternate Exercises Without a Gym
When I worked in high rise office buildings, I used to take the stairwells instead of riding the elevator. Other people walk laps around the soccer field instead of sitting in the car during practice. Walk to, or maybe even instead of lunch.
A recent study conducted at the Cooper Institute for Aerobics Research in Dallas, concluded that some small changes add up to major health benefits. The results suggest that what you do every day can be just as good as going to the health club or gym. Most of us don’t realize how little physical activity we really get and the importance of using every chance we get to be active.
Research suggests that we burn an estimated 800 fewer calories, which equates to about a double whopper with cheese and a large fry, per day than did previous generations, largely because technology has engineered physical activity out of our lives.
For example, one 49-year-old aerospace engineer was able to drop 10 pounds and lower his cholesterol from 210 to 195 simply by taking a few extra steps at the office whenever he needed to use the restroom or get a bite to eatÂ
Here are a few ways to add extra movement to your day.
Park farther away in the parking lot or garage. It might also save a couple of dings in the car door.
Instead of just watching practice, walk the sidelines, or around the field or track, if there is one.
Never take an elevator fewer than three flights, take the stairs. My rule is up three, down four.
Turn your coffee break into a walk break. Walk to another floors vending machine, cafeteria or coffee shop to get your snack.
Set an “activity” timer or program your computer to remind you to take periodic walking and/or stretching breaks.
During TV commercials, get up, stretch, walk or get down and do some sit ups, or push ups.
Take your dog for a walk every day. If you don’t have a dog, borrow one, or just walk your imaginary best friend.
Don’t automatically drive. If you have multiple errands in a shopping center, walk there, instead of driving to each store and parking again. (Wear decent walking shoes or keep a good pair in your car.)
Install a chin-up bar in a convenient doorway, use it often to chin-up, pull-up, or simply hang.
Regular Exercise Keeps Your Heart Healthy
After chasing my dog around the neighborhood, it reminded me about exercise as being an important part of my life. We all need to keep in mind that an inactive lifestyle is one of the top risk factors for heart disease. Luckily, we can do something about it. I can attest that regular exercise, especially aerobic exercise, makes a difference in my quality of life.
Here is what a regular exercise program can do:
Strengthen your heart and cardiovascular system.
Improve your circulation and help your body use oxygen better.
 Improve your heart failure symptoms.Â
Increase energy levels so you can do more activities without becoming tired or short of breath.
Increase endurance. Lower blood pressure.
Improve muscle tone and strength.
Improve balance and joint flexibility.
Strengthen bones. Help reduce body fat and help you reach a healthy weight.
Help reduce stress, tension, anxiety and depression.
Boost self-image and self-esteem.
Improve sleep. Make you feel more relaxed and rested.
Make you look fit and feel healthy. Â
How Do I Get Started?
Before starting an exercise program, talk to your doctor about:
Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren’t off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
Safe exercises. Get the doctor’s approval before you lift weights, use a weight machine, jog, or swim.
What Exercises are Best?
Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body’s ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure at rest and improve your breathing.
Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended, so don’t just start in pumping iron.
What Are Aerobic Exercises?
Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics.
How Often Should I Exercise?
When I was in rehab for bypass surgery, I exercised for 45 minutes to an hour, six days a week, for about two months. In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every day or every other day will help you keep a regular aerobic exercise schedule.
How and When to Warm Up
I read an article last week by Jeffrey Heit, a Health and Fitness Expert who writes for health central. He wrote about when and how to warm up. He had some very good advice, which tracked with what I have learned over the years. I wanted to share these reminders to help you like they did me.
Whether you are just thinking about starting a fitness program, or a competitive body builder, this is good advice.
I’m sure we all have learned at some point in time to warm up before doing a physical activity. The stretching part got added in over the years, but stretching your muscles too hard before a workout is something to be careful of. Your muscles are tightest and least able to stretch when they are “cold” and haven’t had any activity. Contrast that to what happens to your muscles with just a little bit of increased blood flow, and the muscles become warmer and are more apt to stretch appropriately.
To warm up properly and avoid muscle pulls, tears and other injuries that could side line you for the next few months, start out with a little aerobics first. If you’re going to workout at the gym, get on a stationary bike or treadmill. Push just enough to break a sweat and have trouble carrying on a conversation if you try to talk. You only need about 5 minutes or so. That’s enough to get the blood flowing to your muscles and get your mindset into the workout.
Then, start gently stretching your muscles, especially those that you plan on working that day. The best type of stretch is one where you feel some tightness or resistance to going further. STOP before you feel pain- your body is trying to tell you something there. Listen to it! Also, DON’T bounce at the peak of the stretch- that will cause a reflex contraction of the muscle which can lead to strains and potential tears.
If you’re going to lift weights, the aerobic warm up and stretch is a great way to start, but I would also add another idea. Before doing each weight training exercise, go through the exercise with about half the weight you will use doing the real set. This will use the same muscles you’ll be working in the same way you’ll use them. If you’re scheduled for bench press, do several reps of bench press at half the weight you plan to use, or get on the floor and do 10-20 push-ups. You’ll perform better and decrease your risk of injury.
If you don’t have access to a stationary bicycle or treadmill, some brisk walking or jogging can be useful. Finally don’t forget to cool down after workouts either. Here stretching for about 5 minutes or so is maybe a better idea.
By doing this, you’ll get the blood back into your central circulation and out of your muscles at the end of the workout.
The Best Nutritional Supplement and Fitness Forum
I have found a great place to discuss all of the issues that face a dieter or bodybuilder. http://dietpillsandweightloss.blogspot.com/ is a great website to get free supplement reviews, diets, workouts, contest news, FDA updates and much more.
I have been on there several times and see new post everyday. I highly suggest that everyone use it and post comments.
Exercise and heart health is a good mariage
I recently read this article written by Nicholas Webb, about exercise and heart health.
Most people get their health out of a bottle these days, be it a bottle of vitamins or pharmaceuticals. However, with a little effort and dedication you really can get a hold on your life, turn it round and live it to the full! If you’ve been diagnosed with heart disease or are at risk of developing heart disease regular exercise is essential for the health of your heart, body and mind. In fact, aerobic exercise and heart health really do go hand in hand. With busy lifestyles and lack of time, regular use of home equipment, such as a treadmill, an elliptical trainer, a stationary cycle, a stair-climber, etc. is becoming increasingly popular. These items are now precision health giving apparatus that really can help get you in shape. Gyms are also getting more and more members, but often people slack off because of time restraints. If this is you, working out at home may be the answer for youHowever, before jumping into your gym shoes talk to your doctor about your desires and objectives. Your doctor may be able to give you some useful insights you didn’t consider as well as coaching from a medical point of view. If your doctor gives you the OK, try to work some exercise into your daily routine. The American Heart Association (AHA) suggests, for example, that patients start by walking five minutes a day, then increasing gradually to 30 minutes over several weeks. Walking is a wonderful way to start, as it is low impact, you need no special equipment, and it costs nothing. Swimming may be another good choice. This type of exercise is called aerobic training that involves large muscle groups, such as the legs, and keeps your heart rate pumping for a set amount of time. Unless there are deformities of the heart muscle, aerobics and heart health are often found together and not only does the heart benefit, there are other advantages too.
Aerobic Exercising and Heart Health
As you can see, take it slow initially; it’s really not necessary to sign up at the local gym or aerobic class. Although, after some time you might want to do just that. Depending on where you live walking or swimming may not be an option. In such cases, you may like to consider a piece of home aerobic equipment such as a treadmill, stationary cycle or elliptical trainer. However, before purchasing a home trainer consider whether you will really use it. If the answer is yes, best get the best home aerobic equipment you can afford. Your heart will thank you.
Lack of exercise and heart disease
The American Heart Association has now added “lack of exercise” to the list of major risk factors for heart disease. The other risk factors are smoking, high blood pressure, and high blood cholesterol. Exercise not only helps fight heart disease and gets you in shape, but if you live a sedentary lifestyle, a regular exercise routine can also:
· help control high blood pressure,
· reduce the risks of type II diabetes,
· help prevent osteoporosis,
· improve your general wellbeing and help fight depression, anxiety and stress,
· greatly help to lose weight
Those are just some of the benefits of doing regular exercise. I wanted to make a list of some of the disadvantages, but I can’t think of any! In an ideal world, in order to get the best results possible you should exercise three to five times a week for 30-60 minutes within your target heart rate. But even normal day to day events, such as taking the stairs instead of the lift, walking to work, walking the dog, or gardening can help. You can do many things to increase physical activity during the day; just try thinking about what you can do. The benefits are well worth the effort. Another thing that has proven to be effective is cross training. In cross training you participate in 2 or more different types of exercise during the week, for instance: Monday walking, Tuesday treadmill, Wednesday swimming, Thursday elliptical training, etc. You may also like to insert some strengthening exercises too, such as weight lifting. Not only will cross training help to tone your whole body, it will help stop boredom setting in. Many people stop training not because they don’t have the time, but because they get bored. If you can arrange a routine where you do something different each day, it is going to be difficult to get bored. So, talk with your doctor and start now! Once you notice the result, nothing will stop you. You’ll loose weight, be more toned and fit, will have a sharper outlook on life and, oh yes I almost forgot, you’ll live longer! To learn more about how to beat heart disease and get into shape visit:www.AllAbout-Heart-Disease.com Â
Legal Gear Changes Name to LG Sciences but Muscle Building Products Stay The Same.
Recently Legal Gear underwent a name change to L G Sciences. We asked why the change and where told that the main stream stores preferred a less cutting edge name. L G Sciences are the makers of some the best muscle building supplements and fat burning products available today. Products such as Methyl 1-D and Speed Fat Burning Stimulant. The first product deals with the bodybuilders quest for muscle, Methyl 1D falls into the realm of ProSteroid and Andros. These are products that either boost your testosterone level or convert to a anabolic steroid after they are taken. Methyl1D is one of the strongest made. Â
Speed Fat Burning Stimulator appeals to bodybuilding and weightloss dieters as well. Speed by Legal Gear is the most powerful stimulant ever developed. It will get you amped for the gym and help you burn fat like nothing else on the market. Cyclicone has the ability to give you four times the fat burning power of any other thermogenic on the market.
Lose Weight Fast For Your Wedding Day Dress
It’s one of the biggest goals a bride will strive to attain before the big day, getting in shape, And if you’re like most brides, you’d much rather the seams of your wedding dress be taken in, rather than be let out. After all being the center of attention means all eyes will be on the bride, so looking your absolute best is a must? Whether your goals are to lose weight, tone and strengthen your muscles, or increase your stamina and energy, World Class Nutrition.com is an invaluable resource for you to use in getting in shape for your wedding.
There are many ways to achieve your wedding day weight with diets, tonics, powders, and pills. World Class Nutrition.com recommends a combination of diet, supplements and exercise that promotes gradual weight loss in the best. If you have ever tried watching your weight, you probably know the basics: Cut out sweets, eat more fruits and vegetables, choose lean meats and protein, avoid fried and fatty foods, and be sure to drink at least 8 glasses of water a day.
You might also know that exercise plays a key role in weight loss, but did you know that if you don’t exercise when you diet, you might end up losing mostly lean muscle tissue? When you diet without exercising, your body uses lean muscle mass for energy. But if you add exercise to your daily routine, your body will turn to those fat stores for fuel. If you’re really serious about getting in shape for your wedding day, you need to strike a balance between healthy eating and exercise.
The formula for weight loss is a simple one: Calories burned must exceed calories consumed. So it makes sense that the best way to begin your new lifestyle is by shaping up your diet. To keep your energy level high enough to plan your wedding, choose a safe, healthy eating plan that targets a loss of 1 to 2 pounds a week, which, for most of us, means consuming about 1200 calories a day. If you have a significant amount of weight to lose before the wedding — say 20 pounds — you’ll need to start your diet between a few months before the big day.
Before you even begin shaping up for your wedding day, Bryan Ashbaugh, of Live Lean Today.com, says it’s important to figure out where you’re starting from. Plan for success by picking a start date. Give yourself a few days to prepare yourself, your schedule, and your kitchen for your lifestyle change. Go through your pantry and throw out, or give away items that could undermine your weightloss efforts, then stock your cabinets with healthy choices.
Keep a journal that includes what, how much, and at what times you eat, as well as any accompanying emotions you experience. Your journal entries can be as minimal as “5 pm lunch, protein shake” or it can be more detailed. As you continue to “journal” your eating habits, patterns will begin to emerge. Understanding the “triggers” behind your cravings and choices will help you better control them. When you reach your start date, be sure to continue keeping a record of what you eat and how much water you drink.
<b>Aerobic Exercise</B>
For brides looking to lose weight, Ashbaugh suggests exercises that use large muscle groups in a rhythmic or continuous manner. Cardio-driven big muscle exercises include walking, running, hiking, swimming, cycling, or cross country skiing and are among the best exercises you can do to burn fat. Exercise at what you gauge to be a moderate pace. Start exercising in 15-minute increments, three times a week. As your endurance improves, increase your exertion level and your length of exercise time. Ashbaugh also says that exercise sessions are beneficial even when they are cumulative. That means you’ll do yourself as much good working out 20 minutes in the morning, at lunchtime and after work as you will by hitting the gym for one long session.
<B>Resistance Training</B>
Whether you have a lot or a little weight to lose, if you’re like most people, you’ll feel better about your body when you tone up. For body sculpting, Ashbaugh says there’s nothing better than resistance or weight training. While some women believe that lifting weights will leave them looking like linebackers, they needn’t worry; women don’t naturally posses enough of the male hormone testosterone to build large muscle mass.
The truth is, resistance training is the perfect complement to aerobic exercises like swimming and walking, and is great for improving bone strength and sculpting the body. Start your resistance training with relatively low weights so that you feel muscle fatigue after one set of 12 to 15 exercise repetitions. Again, as you build endurance, add more weight and increase the number of repetitions in your set.
<B>Flexibility</B>
After every exercise session, McArdle says it’s important to stretch. Not only will stretching keep you safe from serious muscular injury, increasing your flexibility is essential to improving your overall fitness level. Start by holding stretches for 15 seconds at a time, working your way up to 60 seconds.
<B>Spot Reduction</B>
Many of us look at our bodies and see trouble spots: If only that tummy were flatter, those thighs leaner, these arms more toned. Although our body shapes are determined primarily by heredity, Ashbaugh says we can tip the hand of genetics a bit with localized exercises that improve muscle tone. Still, he is quick to caution that in order to really reduce anywhere, you must slim down everywhere. So to trim your arms, abs, and buns, you’ve got to start with a program that benefits your whole body, not just the areas your wedding dress emphasizes. The use of topical fat reducers is a solution that many women have found effective.
<B>Nutrition</B>
Once you’ve begun your workout routine, you may feel that such sweat and strain entitles you to fast food meal with the works and a large order of fries. Don’t be fooled. Remember, the key to weight loss is to expend more calories than you consume, so if you’ve upped exercise only to up calorie intake, you won’t get the results you’re looking for.
In fact, when you get regular exercise, you need to be even more vigilant about what you eat. Your body, having become a more efficient machine, relies on the vitamins and minerals found in healthy food to fuel itself and develop muscle and lean tissue. In addition to lean meats and dairy, fresh fruits and vegetables, and whole grains, add a multivitamin to your daily diet to make certain you get the nutrients you need.
<B>Fit for Life</B>
Once you’ve begun your healthy diet and exercise plan, there’s one big challenge left: Sticking to it. And not just until your wedding day. The key to long-term weight loss is making healthy eating and fitness part of your lifestyle forever. So, why not start your marriage out right by dedicating yourself to a sensible diet and active lifestyle? (If you can involve your spouse in this effort, so much the better.) This doesn’t mean that you can’t ever enjoy food or indulge yourself once in a while. However, you’ll want to avoid reverting to unhealthy eating habits and regaining the weight you’ll have worked so hard to lose. If you find it hard to stay motivated on your own — and most people do — consider seeking out a weight loss organization for advice and support. If you take “weight loss for life” seriously, you’ll feel as good about yourself on your 20th anniversary as you will on your wedding day! Al Alexander and Bryan Ashbaugh have more than 45 years combined in the Diet & fitness industry.
Fastest Workout to Burn Fat
Do you want to know what the fastest way to burn fat is? Well if you do it is heart rate targeted interval training. Interval training burns more fat after the workout and the entire next day than any other workout you can do. The goal is not to burn more fat during your 30 min. workout it is to burn more fat for next 24-48 hours.
Interval training is short durations of high intensity cardio training followed by short durations of low intensity and then repeat. How long the durations are and at what intensity are more specific to fitness level and goals. LiveLeanToday.com’s online personal trainers will personalized a cardio workout with the right interval workout for you.
The targeted heart rate is the key. With a personalized heart rate profile specific to you, your online personal trainer can make each workout burn the most fat. No more spending hours on the treadmill going no where. Each workout is optimized to achieve the fastest results possible towards your goals.
Take the 7 Day Free Trial and Start Your Workout Today