Monday, December 1, 2008
New blog is up and running
My buddy will be spewing his thoughts on his blog www.swonkdiesel.blogspot.com . check it out and leave him feedback!
New poll... results of the poll that just closed
The results of my last poll were that the viewers of this blog picked alternating upper and lower body weight lifting exercises throughout the week are most beneficial to them as they train, along with interval sprints coming in second. If you only have three days a week that you can come to the gym, you can complete a full body resistance training routine all three days. A word of caution though: pick specific goals. If you want to improve your running performance, lift your legs heavy one day and light (higher repetitions) the other two days and do three or four upper body weight lifting exercises. If leg strength and endurance are not critical factors in your fitness plan, alternate the focus of your workouts, more on upper body one day and the next lower body. By focusing on either lower or upper body I mean complete more sets and total exercises when you are the freshest, at the beginning of your workout.
If you are able to lift weights four or five days a week then your can split your routine up into fewere muscle groups per day, just as long as you don't train any muscle group with weights on back to back days. Your muscles need at least 48 hours of rest to repair themselves. You can vary routines any way you like, if you need any ideas, let me know.
The new poll I have up concerns weight loss goals for the new year. Please respond to my posts and vote on my poll when you get a chance!
take it easy
If you are able to lift weights four or five days a week then your can split your routine up into fewere muscle groups per day, just as long as you don't train any muscle group with weights on back to back days. Your muscles need at least 48 hours of rest to repair themselves. You can vary routines any way you like, if you need any ideas, let me know.
The new poll I have up concerns weight loss goals for the new year. Please respond to my posts and vote on my poll when you get a chance!
take it easy
Wednesday, November 26, 2008
MAXED OUT and ready for Thanksgiving
Current max on bench : 335lbs
back squat: 395lbs
My goals for may are 345 on bench and 420 on squat. I am currently doing a body building workout five days a week. Everything is high reps (8-12 reps is high for me) and the rest periods are timed to start your next set right at a minute and fifteen seconds. this short time period crams a ton of volume into an hour and a half workout...
a minute fifteen might sound like a long time.... you are kidding yourself. sip of water, swig of protein drink, spot my lift'n partner, change the weight... HEY, it's my turn to go. try doing that one day for four sets of squat, even by yourself. the time limit really holds you to your workout, you stayed focused
this means you have to stay away from the clown that comes to the gym to get away from his wife and just wants to talk. THIS ISN'T A BAR, IT'S MY OFFICE SON. I'm trying to work and push weight around so I can improve myself. Unlike unhappy, complacement guy I want results. I want to get better. I want to improve. i don't lift bc it's fun. I lift to get stronger.... to get somewhere
Thanksgiving is approaching and I am sore as hell. I'm taking the day off but I will still get my five workouts this week, I'll just have to push a workout to Saturday.
take it easy
back squat: 395lbs
My goals for may are 345 on bench and 420 on squat. I am currently doing a body building workout five days a week. Everything is high reps (8-12 reps is high for me) and the rest periods are timed to start your next set right at a minute and fifteen seconds. this short time period crams a ton of volume into an hour and a half workout...
a minute fifteen might sound like a long time.... you are kidding yourself. sip of water, swig of protein drink, spot my lift'n partner, change the weight... HEY, it's my turn to go. try doing that one day for four sets of squat, even by yourself. the time limit really holds you to your workout, you stayed focused
this means you have to stay away from the clown that comes to the gym to get away from his wife and just wants to talk. THIS ISN'T A BAR, IT'S MY OFFICE SON. I'm trying to work and push weight around so I can improve myself. Unlike unhappy, complacement guy I want results. I want to get better. I want to improve. i don't lift bc it's fun. I lift to get stronger.... to get somewhere
Thanksgiving is approaching and I am sore as hell. I'm taking the day off but I will still get my five workouts this week, I'll just have to push a workout to Saturday.
take it easy
Thursday, November 13, 2008
Ways to reach your weight loss goals
You have some goals set about what you want your body to look like, how you want to feel, how you would like to fit into your clothes, etc...
Some people focus on cardio like running, jogging, swimming, group fitness classes, or cycling. Some people focus on weight lifting at high repetitions. Other people focus on diet only.
To really achieve a HEALTHY weight and to maximize the amount of fat lost and muscle gained, your goals should include part of each of those three focuses. You are serious about losing weight. You have joined a gym, maybe hired a personal trainer, and now you are looking at websites that could help you get to the slimmer, fitter you. You are walking toward your goals by checking into different opinions on how to lose weight. I want to help you figuritively sprint to your goals.
Each of you has at least an hour a day, four days a week (you could fit the fifth day in to show me up... just a thought). You should do your cardio warm up of five to ten minutes. The purpose of this is to warm your muscles up, get your blood circulating, raise your heart rate, lubricate your joints, and get your mind focused on getting into better shape. The next step in your workout should be your cardio session. 25-30 minutes on any cardio machine, any track outside, any park you want to run through. For weight loss duration of your workouts and consistency are the keys. If you can't run, jog, if you can't jog, walk. The point is to push yourself, but don't inhibit your ability to work out the next day. I want you in the gym, I want you to be active, I want you to lose weight. Push yourself every day and watch the pounds fly off, the clothes need to be given away.
Next step... Pick four machines or free weight exercises and do one to two sets of 20 repetitions. Shoot through all four exercises if the gym you go to isn't very crowded, or do a set of a weight lifting exercise and do some crunches. I want you to come to the gym, rest periods can be filled with other exercises that utilize opposing or completely different muscle groups instead of just standing or sitting there waiting to do the next exercise. Keep your heart rate up and you get to leave the gym sooner.
Cool down with a quarter mile walk on the track, treadmill, or bike and then stretch. Stretching will help your blood circulate through your body pulling the waste products that you have generated while working out into your blood to be filtered and excreted. Stretching is also a great way to cool down and end your workout.
Your diet is important. Please do not be misled by a trainer giving you diet advice... You think, "wow he/she looks great, I should eat what they eat" or "I bet they know a lot about nutrition." I got my undergrad in fitness and wellness management. I have a personal training certification. I have a strength and conditioning certification. I am getting my masters in exercise physiology. I have been lifting for ten years. I would NEVER give nutritional advice. to any one!
You need to ask a registered dietician (RD) for a diet plan. They are the experts. Do not ask some one, even in the fitness field, that doesn't have a national certification. They have to have an undergraduate degree and the RD distinction to practice what they do. Be smart ask the right people.
Even if the fitness person you ask is trying to help, they aren't the right people to ask.
Keep coming to the gym, watch you portion sizes after talking with a dietician, research workouts or hire a personal trainer, EMAIL ME, ask for help. Do something to help you reach your goals.
Some people focus on cardio like running, jogging, swimming, group fitness classes, or cycling. Some people focus on weight lifting at high repetitions. Other people focus on diet only.
To really achieve a HEALTHY weight and to maximize the amount of fat lost and muscle gained, your goals should include part of each of those three focuses. You are serious about losing weight. You have joined a gym, maybe hired a personal trainer, and now you are looking at websites that could help you get to the slimmer, fitter you. You are walking toward your goals by checking into different opinions on how to lose weight. I want to help you figuritively sprint to your goals.
Each of you has at least an hour a day, four days a week (you could fit the fifth day in to show me up... just a thought). You should do your cardio warm up of five to ten minutes. The purpose of this is to warm your muscles up, get your blood circulating, raise your heart rate, lubricate your joints, and get your mind focused on getting into better shape. The next step in your workout should be your cardio session. 25-30 minutes on any cardio machine, any track outside, any park you want to run through. For weight loss duration of your workouts and consistency are the keys. If you can't run, jog, if you can't jog, walk. The point is to push yourself, but don't inhibit your ability to work out the next day. I want you in the gym, I want you to be active, I want you to lose weight. Push yourself every day and watch the pounds fly off, the clothes need to be given away.
Next step... Pick four machines or free weight exercises and do one to two sets of 20 repetitions. Shoot through all four exercises if the gym you go to isn't very crowded, or do a set of a weight lifting exercise and do some crunches. I want you to come to the gym, rest periods can be filled with other exercises that utilize opposing or completely different muscle groups instead of just standing or sitting there waiting to do the next exercise. Keep your heart rate up and you get to leave the gym sooner.
Cool down with a quarter mile walk on the track, treadmill, or bike and then stretch. Stretching will help your blood circulate through your body pulling the waste products that you have generated while working out into your blood to be filtered and excreted. Stretching is also a great way to cool down and end your workout.
Your diet is important. Please do not be misled by a trainer giving you diet advice... You think, "wow he/she looks great, I should eat what they eat" or "I bet they know a lot about nutrition." I got my undergrad in fitness and wellness management. I have a personal training certification. I have a strength and conditioning certification. I am getting my masters in exercise physiology. I have been lifting for ten years. I would NEVER give nutritional advice. to any one!
You need to ask a registered dietician (RD) for a diet plan. They are the experts. Do not ask some one, even in the fitness field, that doesn't have a national certification. They have to have an undergraduate degree and the RD distinction to practice what they do. Be smart ask the right people.
Even if the fitness person you ask is trying to help, they aren't the right people to ask.
Keep coming to the gym, watch you portion sizes after talking with a dietician, research workouts or hire a personal trainer, EMAIL ME, ask for help. Do something to help you reach your goals.
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