In a perfect world, everyone would have at least 60 minutes a day, 6 days a week to doing nothing except workout! But unfortunately, life happens. So how do you get the best overall workout (bang) in the shortest amount of time (buck)? By CIRCUIT TRAINING!
A circuit training workout consists of a series of resistance training exercises that an individual performs, one after the other, with minimal/no rest. By doing so, you're not only strengthening your muscles but you're getting a cardiovascular workout as well!
An example of a full-body circuit would include:
Dumbbell Chest Press on a Swiss Ball
Alternating Dumbbell Bicep Curls
Body Weight Squats on a Bosu Ball
Barbell Shoulder Press
Cable Triceps Extension
Hip Bridges
Cable Lat Pulldowns
Crunches
Feel free to experiment with different circuits. By mixing and matching different exercises with increased/decreased set and rep numbers, you'll continually introduce new challenges to your body and keep your workouts fresh!
If you're looking for a recommendation to get started, I would recommend doing 3 sets of the circuit above performing 12-15 repetitions for each exercise.
As always, please don't hesitate to email me if questions arise.
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Are You Eating The Proper Percentages of Each Macronutrient?...Nutrition Planning
Back on Wednesday, June 16th, we discussed a great way to determine approximately how many calories you should be consuming each day. Assuming you did so, fantastic! And if you didn't, stop procrastinating and do it!
Now, the next step in creating a healthy nutrition plan is to divide these calories amongst the three primary macronutrients; protein, carbohydrates, and fat.
Protein: Eating high-quality protein ensures that your body always has the raw material to build and maintain lean muscle. It also helps you feel fuller, faster. High quality proteins include poultry (chicken), pork, fish, eggs, beef, whey and casein proteins.
Carbohydrates: Carbohydrates are broken down by the body into glucose. When used for energy, glucose becomes fuel for your muscles and brain. If your body does not have any use for the glucose, it is converted into glycogen and stored as an energy reserve. If your body has more glucose than it can use, the excess is converted to fat. Excellent sources of carbohydrates include fruits, vegetables, and 100% whole wheat bread and pasta.
Fat: Consuming fat is a crucial factor in helping you control the total number of calories your body craves. This is because it's very effective at keeping you feeling satisfied after you've eaten. They key to consuming fat is eating the right fats in limited quantities! Stick to natural fats including avocados, olive and canola oils, nuts and seeds, nut and seed butters, and the fat found in meats and cheeses.
Healthy nutrition guidelines recommend that an individual consumes approximately 50% of their overall daily caloric intake in carbohydrates, 30% in protein, and 20% in fat.
So if a person's daily caloric intake target is 1,430 calories, he/she should consume the following:
715 calories of carbohydrates (or 179 grams)
429 calories of protein (or 107 grams)
286 calories of fat (32 grams)
Follow this nutrition plan and make your weight loss or weight gain goals a reality!
Bon Appetit - Jake
Now, the next step in creating a healthy nutrition plan is to divide these calories amongst the three primary macronutrients; protein, carbohydrates, and fat.
Protein: Eating high-quality protein ensures that your body always has the raw material to build and maintain lean muscle. It also helps you feel fuller, faster. High quality proteins include poultry (chicken), pork, fish, eggs, beef, whey and casein proteins.
Carbohydrates: Carbohydrates are broken down by the body into glucose. When used for energy, glucose becomes fuel for your muscles and brain. If your body does not have any use for the glucose, it is converted into glycogen and stored as an energy reserve. If your body has more glucose than it can use, the excess is converted to fat. Excellent sources of carbohydrates include fruits, vegetables, and 100% whole wheat bread and pasta.
Fat: Consuming fat is a crucial factor in helping you control the total number of calories your body craves. This is because it's very effective at keeping you feeling satisfied after you've eaten. They key to consuming fat is eating the right fats in limited quantities! Stick to natural fats including avocados, olive and canola oils, nuts and seeds, nut and seed butters, and the fat found in meats and cheeses.
Healthy nutrition guidelines recommend that an individual consumes approximately 50% of their overall daily caloric intake in carbohydrates, 30% in protein, and 20% in fat.
So if a person's daily caloric intake target is 1,430 calories, he/she should consume the following:
715 calories of carbohydrates (or 179 grams)
429 calories of protein (or 107 grams)
286 calories of fat (32 grams)
Follow this nutrition plan and make your weight loss or weight gain goals a reality!
Bon Appetit - Jake
Monday, June 28, 2010
She said all energy is only borrowed, and one day you have to give it back
Last night we capped off a beautiful summer weekend in Chicago by watching Avatar! And this morning, during my 13 mile run, I had some time to reflect on the movie and some of my favorite parts.
I immediately could not stop thinking about when Jake Sully says to Dr. Grace Augustine, "She (Neytiri) said all energy is only borrowed, and one day you have to give it back."
In life, I believe there are energy givers and there are energy takers. In our own individual lives we have activities and responsibilities and relationships; some of which create energy and some of which drain it. Please take a moment to look in the mirror and ask yourself, "Spiritually, am I an energy giver or am I an energy taker?"
An energy giver is someone who empowers others, someone who takes a moment to share a smile or exchange pleasantries, someone who would prefer to make someone else smile as opposed to making themselves smile first. An energy giver is someone who takes the time to find out why and then does their best to be a positive influence and see things through. An energy giver cares!
Surround yourself with energy givers and if you're not one already, become one. Everything we do in life requires energy, everything. And on days you have it, share it. And on days you don't, don't worry, it's on it's way back soon!
I immediately could not stop thinking about when Jake Sully says to Dr. Grace Augustine, "She (Neytiri) said all energy is only borrowed, and one day you have to give it back."
In life, I believe there are energy givers and there are energy takers. In our own individual lives we have activities and responsibilities and relationships; some of which create energy and some of which drain it. Please take a moment to look in the mirror and ask yourself, "Spiritually, am I an energy giver or am I an energy taker?"
An energy giver is someone who empowers others, someone who takes a moment to share a smile or exchange pleasantries, someone who would prefer to make someone else smile as opposed to making themselves smile first. An energy giver is someone who takes the time to find out why and then does their best to be a positive influence and see things through. An energy giver cares!
Surround yourself with energy givers and if you're not one already, become one. Everything we do in life requires energy, everything. And on days you have it, share it. And on days you don't, don't worry, it's on it's way back soon!
Sunday, June 27, 2010
Core Strength - What is it and how do you get it?
One of the hottest buzzwords in health and fitness today is "core strength". Whether you're flipping the pages of any number of fitness magazines, surfing the worldwide web, or talking to others at the health club, you're bound to run into this subject time and time again!
So what is your core and how do you make it stronger?
Your core is comprised of 3 distinct muscle groups; your abs, the muscles of your lower back, and your hips. Totaling more than two dozen muscles in all, your core is responsible for stabilizing your spine to keep your torso upright and for allowing your torso to bend forward, backward, side to side and rotational. Your core is extremely important as it is involved in every single movement you make, including standing and sitting upright.
Abdominals
Rectus Abdominis (aka six-pack)
Obliques (external and internal)
Transverse Abdominis
Lower Back
Erector Spinae
Multifidus
Quadratus Lumborum
Hips
Hip Flexors (tensor fascia latae, psoas, iliacus)
Training your core and developing a rock-solid midsection will not only make you look better (who doesn't like a six pack), but will help you perform better too!
You'll be able to lift more! A stronger core supports your spine, making your entire body more structurally sound. That allows you to use heavier weights on every exercise.
A pain free back! Research suggests that when men followed a 10-week core workout program, they experienced 30% less back pain.
Main Moves to Train Your Core:
Plank
Side Plank
Mountain Climber
Swiss Ball Jacknife
Prone Cobra
Hip Crossover
Situp
Decline Situp
Crunch
V-Up
Medicine-Ball Slam
Hanging Leg Raise
Chose two or three core exercises each day and perform 2 - 3 sets for each. Your core muscles can be trained more frequently than other muscles of the body and I would recommend 4 - 5 core training sessions each week.
Another great way to train your core is by adding instability to your traditional workout routine. You can do this by introducing Bosu Balls, Versadiscs, and Swiss Balls. A couple example exercises include doing dumbbell chest presses while laying on a swiss ball or doing dumbbell bicep curls while kneeling on a Bosu Ball.
As with all exercises, please be sure to maintain proper form and don't forget to have some fun!
Via: Men's Health
So what is your core and how do you make it stronger?
Your core is comprised of 3 distinct muscle groups; your abs, the muscles of your lower back, and your hips. Totaling more than two dozen muscles in all, your core is responsible for stabilizing your spine to keep your torso upright and for allowing your torso to bend forward, backward, side to side and rotational. Your core is extremely important as it is involved in every single movement you make, including standing and sitting upright.
Abdominals
Rectus Abdominis (aka six-pack)
Obliques (external and internal)
Transverse Abdominis
Lower Back
Erector Spinae
Multifidus
Quadratus Lumborum
Hips
Hip Flexors (tensor fascia latae, psoas, iliacus)
Training your core and developing a rock-solid midsection will not only make you look better (who doesn't like a six pack), but will help you perform better too!
You'll be able to lift more! A stronger core supports your spine, making your entire body more structurally sound. That allows you to use heavier weights on every exercise.
A pain free back! Research suggests that when men followed a 10-week core workout program, they experienced 30% less back pain.
Main Moves to Train Your Core:
Plank
Side Plank
Mountain Climber
Swiss Ball Jacknife
Prone Cobra
Hip Crossover
Situp
Decline Situp
Crunch
V-Up
Medicine-Ball Slam
Hanging Leg Raise
Chose two or three core exercises each day and perform 2 - 3 sets for each. Your core muscles can be trained more frequently than other muscles of the body and I would recommend 4 - 5 core training sessions each week.
Another great way to train your core is by adding instability to your traditional workout routine. You can do this by introducing Bosu Balls, Versadiscs, and Swiss Balls. A couple example exercises include doing dumbbell chest presses while laying on a swiss ball or doing dumbbell bicep curls while kneeling on a Bosu Ball.
As with all exercises, please be sure to maintain proper form and don't forget to have some fun!
Via: Men's Health
Thursday, June 24, 2010
General Health and Improved Fitness Cardio Recommendations
Today, more than ever, people are less active than before. The wealth of technology and automation in the United States has taken it's toll and daily activity levels are continuing to decline. The result, 66% of Americans are overweight or obese! We can all do our part to not only improve our own personal health, but to improve the well-being of those close to us.
All exercise, regardless of duration or intensity, must use the cardiorespiratory system. Cardiorespiratory training (cardio) has proven to have profound effects on the overall physical and mental health of participants including; decreasing daily fatigue, anxiety, depression, coronary artery disease, hypertension, non-insulin-dependent diabetes mellitus, cancer, osteoporosis, and obesity. In addition, cardiorespiratory training has shown to increase flexibility, performance (work, sport, and recreational), sense of well-being, blood lipid profile, glucose tolerance, and immunity.
It has been suggested that there is a difference between the level of activity (frequency, intensity, time, and type) required for health versus that necessary for increased fitness. Based on your individual goals, you should follow the following recommendations;
General Health Activity Recommendations:
Frequency: 5-7 days per week
Intensity: Moderate (enough to increase heart and respiration rates)
Time: 30 minutes total per day
Type: walking, using stairs, gardening, mowing the yard, general activities
Improved Fitness Recommendations:
Frequency: 3-5 days per week
Intensity: 60-90% heart rate max
Time: 20-60 minutes per day
Type: any activity that can be performed at the aforementioned intensity
* On days when individuals aren't training to improve their fitness, they should follow the general health recommendations.
Whether you enjoy walking; biking; running; hiking; gardening; playing volleyball, basketball, football, or soccer; regardless of the activity, just get out there and do it!
All exercise, regardless of duration or intensity, must use the cardiorespiratory system. Cardiorespiratory training (cardio) has proven to have profound effects on the overall physical and mental health of participants including; decreasing daily fatigue, anxiety, depression, coronary artery disease, hypertension, non-insulin-dependent diabetes mellitus, cancer, osteoporosis, and obesity. In addition, cardiorespiratory training has shown to increase flexibility, performance (work, sport, and recreational), sense of well-being, blood lipid profile, glucose tolerance, and immunity.
It has been suggested that there is a difference between the level of activity (frequency, intensity, time, and type) required for health versus that necessary for increased fitness. Based on your individual goals, you should follow the following recommendations;
General Health Activity Recommendations:
Frequency: 5-7 days per week
Intensity: Moderate (enough to increase heart and respiration rates)
Time: 30 minutes total per day
Type: walking, using stairs, gardening, mowing the yard, general activities
Improved Fitness Recommendations:
Frequency: 3-5 days per week
Intensity: 60-90% heart rate max
Time: 20-60 minutes per day
Type: any activity that can be performed at the aforementioned intensity
* On days when individuals aren't training to improve their fitness, they should follow the general health recommendations.
Whether you enjoy walking; biking; running; hiking; gardening; playing volleyball, basketball, football, or soccer; regardless of the activity, just get out there and do it!
Wednesday, June 23, 2010
Organic Food: Is it worth the extra money?
Because proper nutrition is an integral component of health and wellness, organic groceries are often a hot topic for discussion. And people often ask, "Is organic food worth the extra money?" A well known nutritionist says, "Yes and no."
My own personal opinion on this topic is that no doubt, everyone needs to consume a diet rich in fruits and vegetables. After all, they've proven to lower blood pressure; reduce an individuals risk of heart disease, stroke, and some cancers; lower the risk of digestive problems; and have a mellowing effect on blood sugar that can help keep the appetite in check. But I believe the decision to buy organic should be left up to the individual and applied to a broader range of living. And regardless of your choice, keep the fruit and vegetable servings coming!
Best Regards,
Jake
My own personal opinion on this topic is that no doubt, everyone needs to consume a diet rich in fruits and vegetables. After all, they've proven to lower blood pressure; reduce an individuals risk of heart disease, stroke, and some cancers; lower the risk of digestive problems; and have a mellowing effect on blood sugar that can help keep the appetite in check. But I believe the decision to buy organic should be left up to the individual and applied to a broader range of living. And regardless of your choice, keep the fruit and vegetable servings coming!
Best Regards,
Jake
Tuesday, June 22, 2010
Resistance Training - Program Design
Now that you understand the importance of resistance training, let's discuss how to program your workouts so you can achieve the goals you've set out to accomplish.
First, identify each individual muscle group so that you can effectively train the entire body. Chest, Back, Shoulders, Biceps, Triceps, Quadriceps, Calves, Hamstrings, Glutes (gluteus maximus)
A repetition is defined as one complete movement of a particular exercise. An example of this is one bicep curl. Repetitions are simply a means to count the number of movements performed in a given amount of time. A set is a group of consecutive repetitions.
In order to determine how many sets and repetitions a person should do for each muscle group, they must correlate their workout program to their goals:
> So, for individuals looking to build strength endurance, they should do 1 to 3 sets of 12 to 25 repetitions for each muscle group.
> For people looking to enlarge their muscles (aka hypertrophy) they should do 3 to 4 sets of 8 to 12 repetitions for each muscle group.
> And for maximal strength development, a person should do 4 to 6 sets of between 1 and 5 repetitions.
Now that you know each individual muscle group and the number of sets and reps you should be doing for each, plan a week's worth of workouts accordingly! You could choose to train your entire body in one individual workout or you could train different body parts on different days: an example would be on Monday = Chest, Biceps, Quadriceps and on Wednesday = Back, Shoulders, Hamstrings and Glutes, etc.
And lastly, how many days per week should you lift weights? At a minimum, 2. But ideally, 3 to 4.
Important Note: Please remember that proper form is of the utmost importance. Failure to use correct form will negatively impact your results and could cause serious injury.
Side Note: I included a lot of information in this individual blog post and will talk more in-depth on each individual topic at a later date. But I'm hoping this is enough to get people moving in the right direction! If you have any questions, please don't hesitate to email me.
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
First, identify each individual muscle group so that you can effectively train the entire body. Chest, Back, Shoulders, Biceps, Triceps, Quadriceps, Calves, Hamstrings, Glutes (gluteus maximus)
A repetition is defined as one complete movement of a particular exercise. An example of this is one bicep curl. Repetitions are simply a means to count the number of movements performed in a given amount of time. A set is a group of consecutive repetitions.
In order to determine how many sets and repetitions a person should do for each muscle group, they must correlate their workout program to their goals:
> So, for individuals looking to build strength endurance, they should do 1 to 3 sets of 12 to 25 repetitions for each muscle group.
> For people looking to enlarge their muscles (aka hypertrophy) they should do 3 to 4 sets of 8 to 12 repetitions for each muscle group.
> And for maximal strength development, a person should do 4 to 6 sets of between 1 and 5 repetitions.
Now that you know each individual muscle group and the number of sets and reps you should be doing for each, plan a week's worth of workouts accordingly! You could choose to train your entire body in one individual workout or you could train different body parts on different days: an example would be on Monday = Chest, Biceps, Quadriceps and on Wednesday = Back, Shoulders, Hamstrings and Glutes, etc.
And lastly, how many days per week should you lift weights? At a minimum, 2. But ideally, 3 to 4.
Important Note: Please remember that proper form is of the utmost importance. Failure to use correct form will negatively impact your results and could cause serious injury.
Side Note: I included a lot of information in this individual blog post and will talk more in-depth on each individual topic at a later date. But I'm hoping this is enough to get people moving in the right direction! If you have any questions, please don't hesitate to email me.
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
Monday, June 21, 2010
25 Fat-Fighting Snacks
If you're working out and paying close attention to your nutrition, it's only natural to need a snack in-between meals. End mindless snacking with these winning combinations:
Whenever you need a between-meal fix, just choose one item from each of the two categories below, mix-and-match style! Adhere to the suggested serving size and you'll have 25 options for a balanced snack of approximately 200 calories. Each will provide you with a filling dose of protein, fat, and fiber, along with disease-fighting antioxidants.
Snack on one of these...
Almond or Peanut Butter (1 TBSP)
Plain Yogurt (3/4 Cup)
Turkey Slices (3 Slices)
Parmesan or Cheddar Cheese (1 OZ.)
2% Cottage Cheese (1/2 Cup)
with one of these...
Apple (1 Medium)
Peach (1 Large)
Celery (5 Stalks)
Blueberries (1 Cup)
Baby Carrots (1 Cup)
Make sure you stock up on these healthy snack foods each week and don't forget to stow them in your purse or man-bag prior to heading out in the A.M.!
Via: Men's Health
Whenever you need a between-meal fix, just choose one item from each of the two categories below, mix-and-match style! Adhere to the suggested serving size and you'll have 25 options for a balanced snack of approximately 200 calories. Each will provide you with a filling dose of protein, fat, and fiber, along with disease-fighting antioxidants.
Snack on one of these...
Almond or Peanut Butter (1 TBSP)
Plain Yogurt (3/4 Cup)
Turkey Slices (3 Slices)
Parmesan or Cheddar Cheese (1 OZ.)
2% Cottage Cheese (1/2 Cup)
with one of these...
Apple (1 Medium)
Peach (1 Large)
Celery (5 Stalks)
Blueberries (1 Cup)
Baby Carrots (1 Cup)
Make sure you stock up on these healthy snack foods each week and don't forget to stow them in your purse or man-bag prior to heading out in the A.M.!
Via: Men's Health
Friday, June 18, 2010
Inspiration...
With hard work and dedication, anything is possible...
Years ago I met a young lady who knew the importance of working out. She made going to the gym part of her weekly routine and spent the vast majority of her time on the treadmill. Her "cardio" routine typically consisted of run 1 mile, walk 1/4 mile, run 1 mile, walk 1/4 mile, run 1 mile. I asked her one day if she had ever run 3 miles without walking in-between and she said, "No, I'm not a runner." Time passed and seasons changed but for whatever reason, her workout routine did not. Being an avid runner myself, one who prefers the lakefront to anywhere, I asked why she had never moved her "cardio" workout outdoors. Her quick response was, "The lakefront is for 'serious' runners." Identifying this as a challenge, I made it a point to not only motivate her to run 3.5 miles non-stop, but for her to have some fun with it; to get outside and enjoy a change of scenery...
Shortly thereafter, Spring arrived in Chicago. So I put my best foot forward and persuaded her to hit the lakefront for a jog. I can't recall which particular run it was, but that Spring, the switch flipped. That summer, her runs got longer, she no longer stopped to walk in-between miles, and she made it a priority whenever possible to run outside. That Fall, I joked with her, "You've become a runner." Her response, "I like running"!
It's been six years since "that" summer and with hard work and dedication our one-time 'non-runner' has completed 3 marathons and numerous shorter races! Last year, she broke her Marathon PR running the Milwaukee Lakefront Marathon in 3 hours 47 minutes (averaging 8.6 minutes per mile)!
Do YOU have a goal that you just can't seem to reach? If so, then ask yourself..."Am I a 'non-runner' OR have I just not put in the necessary hard work and dedication?"
Years ago I met a young lady who knew the importance of working out. She made going to the gym part of her weekly routine and spent the vast majority of her time on the treadmill. Her "cardio" routine typically consisted of run 1 mile, walk 1/4 mile, run 1 mile, walk 1/4 mile, run 1 mile. I asked her one day if she had ever run 3 miles without walking in-between and she said, "No, I'm not a runner." Time passed and seasons changed but for whatever reason, her workout routine did not. Being an avid runner myself, one who prefers the lakefront to anywhere, I asked why she had never moved her "cardio" workout outdoors. Her quick response was, "The lakefront is for 'serious' runners." Identifying this as a challenge, I made it a point to not only motivate her to run 3.5 miles non-stop, but for her to have some fun with it; to get outside and enjoy a change of scenery...
Shortly thereafter, Spring arrived in Chicago. So I put my best foot forward and persuaded her to hit the lakefront for a jog. I can't recall which particular run it was, but that Spring, the switch flipped. That summer, her runs got longer, she no longer stopped to walk in-between miles, and she made it a priority whenever possible to run outside. That Fall, I joked with her, "You've become a runner." Her response, "I like running"!
It's been six years since "that" summer and with hard work and dedication our one-time 'non-runner' has completed 3 marathons and numerous shorter races! Last year, she broke her Marathon PR running the Milwaukee Lakefront Marathon in 3 hours 47 minutes (averaging 8.6 minutes per mile)!
Do YOU have a goal that you just can't seem to reach? If so, then ask yourself..."Am I a 'non-runner' OR have I just not put in the necessary hard work and dedication?"
Thursday, June 17, 2010
Eliminating a common excuse!
Too frequently, people complain about not having enough equipment to get into or stay in shape. NOT TRUE! You already have all that's needed to get started...your body! Body-weight workouts are effective and convenient and with a little planning you'll be off and running. Here are the essential body-weight exercises along with the primary mover muscle(s) each one targets:
Hip Raises (Glutes & Hamstrings)
Body Weight Jump Squat (Quads and Calves)
Walking Lunge (Quads and Calves)
Push-up (Chest)
Inverted Shoulder Press (Shoulders)
Triceps Push-up (Triceps)
Crunch (Abdominal)
Wrist to Knee Crunch (Abdominal)
V-up (Abdominal)
Combine these exercises with jumping jacks and you'll have a great workout plan!
Hip Raises (Glutes & Hamstrings)
Body Weight Jump Squat (Quads and Calves)
Walking Lunge (Quads and Calves)
Push-up (Chest)
Inverted Shoulder Press (Shoulders)
Triceps Push-up (Triceps)
Crunch (Abdominal)
Wrist to Knee Crunch (Abdominal)
V-up (Abdominal)
Combine these exercises with jumping jacks and you'll have a great workout plan!
Wednesday, June 16, 2010
Is it easier to gain weight or lose weight?
Scientifically speaking, the answer is....it's the same! The reason for this is 3,500 calories is equal to 1 pound of body weight. Therefore, if a person consumes 3,500 calories more than they burn, they gain a pound. And if they create a deficit of 3,500 calories, they lose a pound!
So where should you start if you're having trouble losing weight? First, determine how many calories you should be consuming each day. To do this, simply multiply your desired body weight by 10, 11, or 12. Then eat that many calories a day. One note, choose your multiplier - 10, 11, or 12 - by how active you are. Example: If your desired weight is 130 pounds and you work out 4 days a week, multiply 130 by 11 - giving you a target of 1,430 calories a day.
I've found with many clients that this exercise becomes easier if people utilize a food diary to count calories. And why not, Carrie Underwood swears by her food diary!
So where should you start if you're having trouble losing weight? First, determine how many calories you should be consuming each day. To do this, simply multiply your desired body weight by 10, 11, or 12. Then eat that many calories a day. One note, choose your multiplier - 10, 11, or 12 - by how active you are. Example: If your desired weight is 130 pounds and you work out 4 days a week, multiply 130 by 11 - giving you a target of 1,430 calories a day.
I've found with many clients that this exercise becomes easier if people utilize a food diary to count calories. And why not, Carrie Underwood swears by her food diary!
Tuesday, June 15, 2010
The Genius of Resistance Training!
The benefits of resistance training (lifting weights) extend far beyond building tone biceps! Want some proof? Here are 15 reasons to hit the weights:
1) You'll burn more calories
2) Your heart will be healthier
3) Your clothes will fit better
4) You'll cut your cancer risk
5) You'll handle stress better
6) You'll derail diabetes
7) You'll be more flexible
8) You'll fight depression
9) You'll get in shape faster
10) You'll build stronger bones
11) You'll keep your body young
12) You'll sleep better
13) You'll stay sharp
14) You'll add years to your life
15) You'll lose 40% more fat
Now that's reason to get excited!
Via: Men's Health
1) You'll burn more calories
2) Your heart will be healthier
3) Your clothes will fit better
4) You'll cut your cancer risk
5) You'll handle stress better
6) You'll derail diabetes
7) You'll be more flexible
8) You'll fight depression
9) You'll get in shape faster
10) You'll build stronger bones
11) You'll keep your body young
12) You'll sleep better
13) You'll stay sharp
14) You'll add years to your life
15) You'll lose 40% more fat
Now that's reason to get excited!
Via: Men's Health
Monday, June 14, 2010
Looking to lose weight by decreasing your overall caloric intake?
If so, a great place to start is by replacing your starch with vegetables at dinner! One serving, 1/4 cup, of natural long grain brown rice contains 150 calories whereas 1 whole cup of french sliced green beans contains only 30 calories. Do this for one week (Monday through Friday) and save 600 calories. Do this for 6 weeks total (Monday through Friday) and you’ve saved enough calories to loose 1 pound! Fast forward a little bit and this tiny change could help you lose 9 pounds in 1 year.
Replace these starches - rice, potatoes, pasta, bread...
With vegetables like green beans, broccoli, spinach, asparagus, etc
Best Regards,
Jake
Replace these starches - rice, potatoes, pasta, bread...
With vegetables like green beans, broccoli, spinach, asparagus, etc
Best Regards,
Jake
Welcome!
Welcome to the Endurance Personal Training blog. This site was created as a medium to share important information regarding health and wellness. Please check back often as I’ll be updating the site daily with fitness and nutrition tips. This can be most easily accomplished by Following the site and/or Subscribing to: Posts (look for these features on the blog page). This is an interactive site so I encourage you to comment and ask questions if something is of interest to you.
Best Regards,
Jake
Best Regards,
Jake
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