Entries Tagged 'Fitness' ↓

As you progress in your lifting career, you probably notice it becomes increasingly harder to add more muscle to your frame. By adding a stretching routine upon completion of each exercise, you can break that forever-long plateau you’ve been stuck in.

How exactly will stretching allow for additional muscle growth? Well, let’s dive deeper into muscular physiology to see just how stretching will induce greater gains in the future. You see, we have a fascial tissue that surrounds the spindles of fibers that make up the skeletal muscles in our body. Over time, this tissue gets more and more tense, especially if you have added an appreciable amount of mass over the past few years. This is where stretching comes into play. When you stretch following a workout, you allow for the fascial tissue encasements to expand beyond the norm (which is a good thing I might add), leaving room for additional muscle growth to fill in the extra space. This is very beneficial for hypertrophy (when the muscle cells enlarge) and newer studies are revealing that stretching may induce hyperplasia too (an increase in the number of muscle cells).

To get the most out of stretching, I’d recommended stretching immediately following the exercise of the target muscle group you are working. For instance, if you’ve just completed an exercise that worked your hamstrings, you’d want to straddle your leg over something and perform a hurdle stretch or something of that sort. If you are working chest, you would perform a chest flye on a flat bench with dumbbells, only this time you would be holding the dumbbells at the bottom position of the flye. Lats- hang from a pullup bar. So on and so forth. Hold each stretch maximally for 60-90 seconds and that’s all you’ll need. Just make sure you aren’t bouncing and that you ease into maximum stretch, so as to not pull or tear any muscle.

I found that despite my huge gains in leg strength and size, I am still able to kick my foot all the way up to my forehead or touch my nose to my knee. I can also touch my hand to my mid-back without problems, so there’s no doubt in my mind that fascial stretching works. You won’t just benefit from additional room for muscle growth, you’ll also be much more limber and flexible with less joint problems, aches, and pains.

Have you heard the story of Milo of Crotona? This ancient Olympic wrestler (532-516 BC) exhibited qualities similar to Hercules in that he was of massive size and stature, he possessed great strength, and he was an extraordinary athlete. He was also five times victorious from the 60th and the 62nd to the 66th Olympiad. And here’s an interesting little tidbit: Earlier in his life, upon rising each day, this old chap would hoist a young calf above his shoulders. As months passed, the calf grew larger, and Milo found himself lifting increasingly heavier loads. Even as the calf developed into a full-grown steer, Milo continued to haul it atop his shoulders. The end result of his heifer hoisting: An impressive physique  and the brute strength of a god in those primeval times.

Milo’s story presents an important lesson to be learned in human physiology. In order to obtain the muscularity and strength you desire, you must continually stress your muscles with progressively heavier loads. This is a problem I see many times in the gym when I’m not training someone. It’s surprising how many I’ve seen that lift the same weight day in and day out, and then they ask why the can’t seem to get bigger. Progression is key, and without overload, there will be no progression.

An easy solution to this problem: track your weights. Write them down in a training log and assess your performance at the conclusion of each workout. The moment you do this, you will start to recognize when the time has come to increase the weight. Strength precedes size, so as you grow stronger, you will experience gradual gains is muscle size.

1. Stay hydrated. With the body being composed of sixty percent water, it is vital that you consume enough water. A lack of water leads to dehydration and that leads to excess water retention, catabolism, fatigue, and a whole host of other complications. Aim for a full glass of water with each meal and one-two glasses post-workout.
2. Shift calories post-workout. Adjusting calories to support more calorie consumption in the hours following your workout not only replenishes nutrients you have lost, but it also allows to maximize anabolism (a state of muscle-growth) without additional fat gain (due to an elevated metabolism).
3. Consume carbohydrates. Eating a meal higher in carbohydrates in that one to two hour window following strenuous activity will replenish glycogen reserves that have been burnt out.
4. Consume protein. Having some protein within an hour after your workout will ensure you have an ample supply of amino acids necessary for tissue growth and repair.

When most shed the sweaters for spring and summer, they reveal a smoothed-out physique as a result of winter hibernation. Then spring comes and folks begin their “diets” in pursuit of the prized beach bod, hoping they’ll turn a few heads when they hit the sand. Along comes a big problem: diet adherence. Many fall off and give up altogether for a multitude of reasons, whether it be lack of proper planning, unrealistic goals, insufficient time allotted, or what have you. Listed below are four ways you can ensure consistency and success:

1. Set obtainable goals. I’ve trained many that claimed that no matter what they tried, they were never able to lose enough weight. The first thing I asked them is what short and long-term goals they set, and how long they expected it would take. Not surprising to me, most expected drastic changes in little time. Strive for continuous weight loss at no more than one or two pounds a week. Set incremental goals and each time you reach that goal, set another. This will help you hold fast to your diet.
   
2. Stay organized and plan for success. Another commonality of my previous clients was the absence of planning. I cannot stress the importance of planning your approach and devising a system. The best tools for guaranteed success: food logs and exercise journals. Logging your daily food intake and activities will allow you to examine what’s contributing to or hindering your success. My favorite tool for logging: FitDay. FitDay is an online food journal that allows you to track food, exercises, weight, and goals you have set. It even has a public journal feature that allows you to share your successes with others and receive critique. Give it a try!
   
3. Remember your reward. If you really stop and think about it, you are working toward something that benefits you- you aren’t trying to torture yourself without reason. Whether it be added confidence, better health, or pure physical attraction, it’s ultimately a reward that you are trying to reach. If it helps, find a picture of the ideal physique and use it as motivation. Write down that you will reach the reward, no matter what it takes.
4. Regard your diet as a “lifestyle change.” Instead of setting up something that is temporary, make a change that impacts the present and the future. Throw out that fad diet and make lasting changes that will benefit your health in the long-run. Not only does this help you reach your goals, but it also gives you the ability to maintain them for years to come.

1. Look good.
2. Lose weight.
3. Build muscle.
4. Eat more.
5. Increase muscular strength.
6. Improve flexibility.
7. Reduce bad cholesterol (LDL).
8. Increase good cholesterol (HDL).
9. Raise metabolism.
10. Relieve stress.
11. Slow down aging process.
12. Live longer.
13. Increase energy levels.
14. Improve insulin sensitivity.
15. Amplify protein synthesis.
16. Reduce chance of premature death.
17. Reduce chance of heart disease.
18. Reduce possibility and recurrence of breast cancer.
19. Prevent diabetes.
20. Offset arthritis.
21. Boost confidence.
22. Improve mood.
23. Prevent back point.
24. Promote fluid joins and bones.
25. Wipe out high blood pressure.
26. Combat diseases.
27. Think better.
28. Remember more.
29. Better balance.
30. Greater sense of well-being.
31. Increase longevity and endurance.
32. Eliminate depression and anxiety.
33. Strengthen cardiovascular system.
34. Maintain a healthy body.
35. Sleep better.
36. Supercharge sex life.
37. Avoid erectile dysfunction.
38. Increase sports performance.
39. Improve quality of life.
40. Have fun.
41. Meet new people.
42. Set goals.
43. Enhance productivity.
44. Promote wiser time management.
45. Help our country lower obesity rates.
46. Get paid more.
47. Open greater job opportunities.
48. Attract the opposite sex.
49. Prevent osteoporosis.
50. Because thousands of scientific studies and research say you should.

Summer is just around the corner and we all know what that means. Time to hit the beach! But wait, you’ve been hibernating all winter, steadily storing globs of fat in the places you least desire, haven’t you? Fear not, my friend, for I have the ultimate “fat-blasting” solution to your problematic pudge! Get ready to shred fat off at record speed!

Let me start by saying that this diet is not for the faint of heart. It will take some discipline and dedication; rest assured, the visible weekly results will be more than enough to keep you on track. For starters, you will follow a diet called the Cyclic Ketogenic Diet, or CKD. To further the rate of fat-loss and maximize this diet, we’re going to be throwing in some high-intensity, growth hormone-stimulating workout routines. Due to the absence of carbs and lower calories, you may feel a bit more drained in the gym, but with the results you’ll be getting, I’d say it’s quite a fair trade.

What’s this diet all about?

As was explained earlier, the CKD is a low carbohydrate diet. In turn, you will increase current protein and fat intake to support the lowered carbohydrate consumption. You will limit your carbs to no more than 30 grams, composed mostly of green vegetables and trace carbs from your protein and fat sources. By doing this, you will bring your body into a state of ketosis, where your body shifts into a state of constant lipolysis. Your body will undergo a metabolic shift from using carbohydrates to using fat as fuel for energy.

The Diet Phase

During the week:

1. Consume slighty more protein. Eat one more serving of protein per meal than you normally would. This will help preserve lean muscle tissue and increase thermogenesis (rate of fat loss). Ideal protein sources would include:
   • Chicken
   • Beef
   • Fish
2. Consume more fat. This may not sound right, but by eating more fat, you’ll enhance lipolysis and burn even more fat. While it’s better to get your fat from healthy sources like omega-3 and omega-6 fatty acids, you can have some saturated fats too. The best sources of fat are:
   • Fish Oils (liquid form is best)
   • Flax Seeds or Flax Oil
   • Olive Oil
   • Fatty fish (salmon)
3. Drop the carbs. What we want here is no more than 30 grams of carbs, but less is better. Trace carbs from green leafy vegetables are just fine and will provide fiber necessary for digestion.

During the weekend:

1. Keep protein intake the same. Continue to eat protein at every meal.
2. Reduce fat intake. Limit fat to two of your five to six meals.
3. Increase carbohydrate intake. Consume carbs at every meal. You really can have as much as you wish, but try to keep it limited to complex carbs like potatoes, brown rice, oatmeal, and the likes. It won’t hurt to have some sweets at a meal or two, just don’t get crazy.

The Exercise Phase

Monday-Wednesday-Friday:

Your routine will be of short duration at a high intensity. The high-intensity nature of the workout serves several purposes: 1) To deplete all glycogen stores within your muscles, thereby taking you deeper into lipolysis, 2) To stimulate natural growth hormone production, a potent fat-burning hormone, and 3) To retain lean muscle mass and strength levels.

Here’s the routine:

1. Overhead Squat, 1×10
2. Hang Clean, 1×10
3. Push-Ups, 1×10
4. DB Lunges, 1×10
5. DB Shoulder Press, 1×10
6. Deadlifts, 1×10
7. Pull-Ups, 1×10

The workout is performed as a circuit - meaning you will switch exercises immediately, without rest. After the last exercise, take a 90-120 second rest and then repeat the circuit once more. Weight should be heavy enough to feel fatigue throughout the last 3-4 reps of the exercise.

Tuesday-Thursday-Saturday-Sunday:

Use these days for rest. You’ll need it!

Continue the diet and the workout for about four to six weeks to achieve maximum results.

Between the two phases, you’ll be one shredded mother. Just keep sight of the goals you have and visualize how you will look when you reach the last day of the fat-blasting formula. With this diet, I’ve been able to put on lean muscle mass while at the same time shredding fat, so it is certainly possible to achieve both. Keep it up and you’ll have that beautiful six-pack on your stomach to appreciate, not that six-pack of Corona’s!

These days, it seems like folks always have an excuse as to why they can’t make it to the gym. Some of the most common excuses I hear:

• “I don’t have time with my busy schedule.”
• “I’m left drained and lethargic after work.”
• “I don’t feel like exercising five days a week.”

First off, you have to make time for exercise. It’s definitely worth the investment and provides so much more per minute than a than your customary T.V. marathon. If you are drawn to a busy schedule, use these tips to expedite your workout:

• Use dumbbells for seamless workouts.
• Spend less time socializing and more time exercising.
• Perform high-intensity interval training.
• Utilize compound movements to recruit more muscles per exercise.
• Modify your training split to accommodate your schedule. If you have two to three days available during the week, perform full body routines. If you have four to five days or more, split up muscle groups.

If you feel too tired after work to exercise:

• Workout at a different time! Exercise in the morning or during your lunch break instead.
• Make use of an energy drink or energy supplement for added boost.
• Take a power nap before your workout.
• Consume protein prior to physical activity.
• Workout anyway! Exercise and physical activity will wake you up and increase mental acuity.

As far as training frequency is concerned, you do not need to workout five or six days a week to achieve significant results. Here’s why:

• You fend off overtraining by working out three days a week.
• You can hit the muscles three times a week at less sets per muscle group per workout.
• You can employ and make full use of High-Intensity Interval Training or other circuit-centric routines.

Now you have no excuse for missing the gym. Your body will be very thankful that you are giving it some love!