Archive for the ‘planning’ Category

Free weights vs Machines

March 9th, 2011 Comments off

I read an interesting article a few days ago. It was primarily about the gym fitness industry, and how they really want to keep your business. But they don’t what to get sued if you hurt yourself. They also want to get you in and out as fast as possible. This seemed odd but it made sense. The average gym wants more members to sign-up for a yearly membership. The want the average novice to workout 3 times a week and keep paying that monthly membership for life.. or until they get bored and are stuck paying anyways, or cancel.

Well on to the issue with machines, which consist of 80 to 90 % of the equipment in these gyms. There are there for a purpose, and its not to make you strong or to help you lose weight. The main purpose for these machines is to reduce liability for the gym. Its almost impossible to hurt yourself just sitting down and performing one controlled form of movement. If it were to the corporate lawyers they wont even be any free weights.  Plus it keeps the novice members coming back. I’m not saying that these machines are to be excluded from any routine, but they must be treated as supplemental to your routine and not the main focus.

The real test is to try to perform the same weight on a machine and with free weights. Notice how your form is key to prevent injury and to control the weight. With free weights you gain “Real World” strength and that is what we all really want. To be strong and fit. Remember always use caution with using free weights. Start light and try to have someone watch your form. Also try to stick to dumbell routines, barbell squats, deadlifts, dips, pullups. It doesnt take fancy or complicated routines to lose fat and gain muscle. Just takes consistency.

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The 7 Rules of Nutrition

September 21st, 2010 Comments off

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.

Many people can achieve the health and the body composition they desire following these 7 rules alone.

Launching new nutrition site soon

August 2nd, 2010 Comments off

I’ll be launching a new nutrition counseling website soon.

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3 Rules to Weight Loss

April 14th, 2010 Comments off

Follow these simple rules to weight loss.

1. Diet: Abs are made in the kitchen. Eat -500 calories of your Basal Metabolic Rate. Avoide anything with corn syrup. 1 pound of fat is 3,500 calories… do the math of how many calories you need to burn, then plan it out.

2. Max Out. Lift some iron. Weight training is essential. Even low weight high reps… Do it!

3. Cardio: Get your heart pumping. Even 15 minutes a day can help. Start slow then increase over time. Walking is lame.. At least jog 30 seconds then walk… Its called interval training.. run 30 secs, walk 1 min, run 30 secs, rinse , repeat…

Muscle is the key to burning calories

August 25th, 2009 2 comments

Remember when you were a teenager and could eat everything in sight and not get fat? Somewhere in your 30′s things changed. Now it seems like just looking at food can make you fat. What happened?

The main difference for most people is that they have less muscle in adulthood than they had in their late teens and early twenties. As we age there is a natural tendency to lose muscle and we also are less vigorous in our physical activity, which results in further muscle loss. This loss of muscle tissue results in a decreasing metabolic rate. Lose 5 pounds of muscle and your calories burned per 24 hours decreases by about 250 calories. While this may not sound like much, it adds up. If you continue to eat like you did when you were younger, you will gain a pound of fat in about 14 days. Over a 20 week period you will gain 10 pounds.

The key to getting rid of accumulated body fat is to get back your youthful metabolism by getting back your muscle. You have probably heard people say that “muscle has memory”. Well, this is one popular saying that is actually true. With a proper exercise stimulus that dormant muscle can be reclaimed. When you get back the muscle that requires 250 calories a day to keep alive, what used to be an insidious weight-gain problem will become an insidious weight-loss technique. As you become stronger you will have a natural tendency to partake of more vigorous activities. This situation will allow you to lose weight with less attention paid to calorie counting and food selection. The more reasonable your diet can be, the greater your chance to stick with it. As you ride this spiral of success, you may be able to eat more like you did as a teenager. Putting just 5 pounds of calorie burning muscle on your body can really turn things around for you

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