Years ago, most resistance-training programs followed styles made popular by power lifters and bodybuilders. But today, things are different, much different! We've learned that by following a systematic, integrated training program and manipulating key training variables over time, individuals can achieve optimal gains regardless of goals.
So what are these systems and who can benefit from each?
The Single Set System is performed by doing one exercise, 8-12 repetitions, for each individual muscle group. This system is designed for first-time clients because it allows for proper adaptive responses of the connective tissue and nervous system before engaging in a more rigorous training program.
The Multiple Set System is done by performing more than 1 set of exercises for each muscle group. The number of sets and repetitions should be selected in accordance to a person's individual training goals. Multiple set training can be appropriate for both novice and advanced clients.
The Superset System is done by performing 2 or 3 different exercises for the same muscle group, in rapid succession of one another. Supersetting involves 8 to 12 repetitions for each exercise with no rest in-between. The superset system is beneficial for individuals looking to increase muscular endurance, muscle strength, and/or muscle size.
The Circuit Training System consists of a series of exercises for different muscle groups that an individual performs one after the other, with minimal rest, for 8 to 15 repetitions. The number of exercises and repetitions performed can be manipulated to enhance the desired effect. Circuit training is ideal for individuals who want to alter body composition.
The Split-Routine System involves breaking the body up into different parts to allow for training on separate days. By doing so, more work to be performed on each muscle group for the allotted time per workout. Split routines can vary considerably based on individual preferences. This type of training is popular amongst athletes looking to build muscle strength and size.
My own personal preference is to combine a couple days of circuit training, a couple split-routine workouts, and a couple cardio sessions each week. This allows me to build muscular strength and endurance while improving my overall cardiovascular fitness!
Regardless of what you decide to do, the important thing is to get out there, have fun, and start sweating!
Best Regards,
Jake
Tuesday, August 31, 2010
Monday, August 30, 2010
Treadmill, Eliptical, or Stationary Bike?
Most gyms, big and small, have traditional cardiovascular equipment that includes treadmills, eliptical machines, and stationary bikes. Assuming you're working each machine at the same rate of perceived exertion, which will give you the biggest calorie burn?
Answer? Working out on either the treadmill or eliptical will give you the greatest caloric burn because as a general rule, weight-bearing exercises use more calories as they activate more of the major leg muscles.
However, if you prefer the stationary bike or have no other option, simply go 5 to 10 minutes longer than you would on the treadmill or eliptical and you'll burn the same total calories!
Answer? Working out on either the treadmill or eliptical will give you the greatest caloric burn because as a general rule, weight-bearing exercises use more calories as they activate more of the major leg muscles.
However, if you prefer the stationary bike or have no other option, simply go 5 to 10 minutes longer than you would on the treadmill or eliptical and you'll burn the same total calories!
Wednesday, August 25, 2010
Eat More Peanut Butter!
I love peanut butter! It's delicious, inexpensive, portable, and very good for you. Here's why:
It can help you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.
It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating
peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
How to Buy the Best
The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:
Sodium: Counts can range from 5 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.
My personal favorite is crunchy, unsalted, all-natural peanut butter from Trader Joe's. In addition to being delicious, this brand has only 5 mg of sodium and 1 g of sugar per 2-tablespoon serving (perfectly in line with the recommendations above).
Enjoy peanut butter on fruit, in a sandwich, or right off the spoon!
Via: Healthy Eating
It can help you lose weight
Calling peanut butter a diet food, with 180 to 210 calories per serving, may seem counter-intuitive. But it has the enviable combination of fiber (2 g per serving) and protein (8 g per serving) that fills you up and keeps you feeling full longer, so you eat less overall. Plus, there's nothing more indulgent than licking peanut butter off a spoon--and indulgence (in moderation) helps dieters fight cravings and stay on track.
It's packed with nutrition
A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6. Research shows that eating
peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions. One study published in the Journal of the American Medical Association found that consuming 1 ounce of nuts or peanut butter (about 2 tablespoons) at least 5 days a week can lower the risk of developing diabetes by almost 30%.
It's got the good fat
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat. PS: If you're buying reduced-fat peanut butter because you think it's better for your waistline, save your money. The calories are the same (or even a little higher) thanks to the extra ingredients that are added to make up for the missing fat (including more sugar).
How to Buy the Best
The fat and calorie counts of most brands of peanut butter are similar, but there are other indications of a healthier pick. Here's what to look for:
Sodium: Counts can range from 5 mg to 250 mg per 2-tablespoon serving. (Organic versions tend to have less.) Keep in mind that higher sodium content tends to mask the peanut flavor.
Sugar: Natural brands have 1 to 2 g--about half as much as commercial brands. The sugar content isn't so much a health issue as a question of flavor and use: If you're making a savory dish like satay sauce or combining peanut butter with a sweet ingredient, such as jelly or honey, save a few calories by choosing an unsweetened brand.
My personal favorite is crunchy, unsalted, all-natural peanut butter from Trader Joe's. In addition to being delicious, this brand has only 5 mg of sodium and 1 g of sugar per 2-tablespoon serving (perfectly in line with the recommendations above).
Enjoy peanut butter on fruit, in a sandwich, or right off the spoon!
Via: Healthy Eating
Tuesday, August 24, 2010
World Car-Free Day is Wednesday, September 22nd!
Let's face it, we've become a car-dominated society. Whether people are traveling 1 mile or 100, most are relying on a motor driven vehicle to get them there. My recommendation for you is to buck this trend!
In order for a person to maintain their existing health they need to perform at least 30 minutes of moderate activity (enough to increase your heart rate) 5 to 7 days per week. If you're having trouble accomplishing this, consider biking or walking to work. All you'd need is 15 minutes in each direction. If your place of employment is too far, consider walking to a transportation hub instead.
Here are the top reasons I've chosen to bike to work:
> Each day (Monday through Friday), I get a minimum of 45 minutes of cardio
> Fresh air helps me prepare for the day in the morning and unwind in the evening
> I save money (no gas tank to fill, no parking rates to worry about)
> I'm helping the environment by lowering my carbon footprint
> I get to ride around on a super-cool Gary Fisher Triton (single-speed fixie!)
September 22nd is 4 weeks away. Take the time between now and then to see if an alternative form of transportation could work for you. And even if you can't commit entirely, doing 1 day per week or 1 time per month is better than nothing!
In order for a person to maintain their existing health they need to perform at least 30 minutes of moderate activity (enough to increase your heart rate) 5 to 7 days per week. If you're having trouble accomplishing this, consider biking or walking to work. All you'd need is 15 minutes in each direction. If your place of employment is too far, consider walking to a transportation hub instead.
Here are the top reasons I've chosen to bike to work:
> Each day (Monday through Friday), I get a minimum of 45 minutes of cardio
> Fresh air helps me prepare for the day in the morning and unwind in the evening
> I save money (no gas tank to fill, no parking rates to worry about)
> I'm helping the environment by lowering my carbon footprint
> I get to ride around on a super-cool Gary Fisher Triton (single-speed fixie!)
September 22nd is 4 weeks away. Take the time between now and then to see if an alternative form of transportation could work for you. And even if you can't commit entirely, doing 1 day per week or 1 time per month is better than nothing!
Monday, August 23, 2010
Power Snacks!
Looking for a pre-workout power snack or something to hold you over until your next meal? Look no further! At around 200 calories each, the following snacks have the ideal mix of protein and carbohydrates to keep you energized.
Nutty Banana -
Spread 2 tablespoons of natural peanut or almond butter on a banana.
Trail Mix -
Combine 1/4 cup of high fiber cereal, 10 almonds, a few raisins, and 8 mini pretzels.
Apple and Brie -
Cut 1 apple into wedges and eat with 1 oz. of Brie.
Italian Popcorn -
Pop a 100-calorie bag of microwave popcorn. Sprinkle with 2 tablespoons of shredded Parmesan, 1/2 teaspoon of dried oregano, and a few shakes of red pepper flakes.
Mediterranean Mezze -
2 tablespoons of hummus, 1/2 sliced red pepper, 5 Triscuit crackers.
Edamame -
1 cup of cooked edamame in pods.
Enjoy!
Nutty Banana -
Spread 2 tablespoons of natural peanut or almond butter on a banana.
Trail Mix -
Combine 1/4 cup of high fiber cereal, 10 almonds, a few raisins, and 8 mini pretzels.
Apple and Brie -
Cut 1 apple into wedges and eat with 1 oz. of Brie.
Italian Popcorn -
Pop a 100-calorie bag of microwave popcorn. Sprinkle with 2 tablespoons of shredded Parmesan, 1/2 teaspoon of dried oregano, and a few shakes of red pepper flakes.
Mediterranean Mezze -
2 tablespoons of hummus, 1/2 sliced red pepper, 5 Triscuit crackers.
Edamame -
1 cup of cooked edamame in pods.
Enjoy!
Thursday, August 19, 2010
Diet? NO...Educated About Nutrition? YES
I'm not a big fan of "diets". I've never been on one and I've never recommended a client begin one for two reasons; they're next to impossible to stick with and they're even harder to maintain once/if the weight is lost.
So what do I recommend? Becoming educated about nutrition! If you're serious about living a healthier lifestyle and/or losing weight, this is where you should focus at least 50% of your attention.
So where should you begin?
1st -> Establish a baseline understanding of the macronutrients; protein, fat, and carbohydrates. Understand what each of them is, where they're found, and how they impact your body. After all, you are what you eat!
2nd -> Become a food-label fanatic. Make sure you understand how to read a food label and pay attention. They're there for a reason and will tell you everything you need to know!
3rd -> Now, use food labels to get to know the foods you're eating. Pay attention to ingredients, serving size, total calories per serving, fat grams (including saturated fat), carbohydrate grams (including fiber), protein grams, sodium and cholesterol. Each one of these impacts you in a different way!
4th -> Start making lists of the healthy and unhealthy items you eat. Keep the healthy and start selecting healthier alternatives for what's not.
5th -> Repeat, Repeat, Repeat
Nutrition can be an extremely overwhelming topic. But if you stick to the basics and research the items you're interested in, you can tremendously impact your health!
So what do I recommend? Becoming educated about nutrition! If you're serious about living a healthier lifestyle and/or losing weight, this is where you should focus at least 50% of your attention.
So where should you begin?
1st -> Establish a baseline understanding of the macronutrients; protein, fat, and carbohydrates. Understand what each of them is, where they're found, and how they impact your body. After all, you are what you eat!
2nd -> Become a food-label fanatic. Make sure you understand how to read a food label and pay attention. They're there for a reason and will tell you everything you need to know!
3rd -> Now, use food labels to get to know the foods you're eating. Pay attention to ingredients, serving size, total calories per serving, fat grams (including saturated fat), carbohydrate grams (including fiber), protein grams, sodium and cholesterol. Each one of these impacts you in a different way!
4th -> Start making lists of the healthy and unhealthy items you eat. Keep the healthy and start selecting healthier alternatives for what's not.
5th -> Repeat, Repeat, Repeat
Nutrition can be an extremely overwhelming topic. But if you stick to the basics and research the items you're interested in, you can tremendously impact your health!
Wednesday, August 18, 2010
5 Things I Wish I knew...Then: As Told By a Physician
By: Kay Kirkpatrick, M.D., as told to Sharon Liao
Via: Shape, August 2010
As a physician, I've always thought I knew what it took to stay healthy. So when my doctor told me he'd found a blockage in one of my arteries, I was stunned. At 55, I realized the bad habits of my 20s had finally caught up with me. Struggling to balance my hectic life as a medical resident and new mom, greasy takeout was a staple. And while I've since cleaned up my act, the effects of a fatty diet were cumulative, building up into threatening plaque. This scare, along with problems I see in my practice, reminded me that decisions made at any age can have a lifelong impact. Here are a few truths I'd love to have known in my youth:
A Junk Food Diet Will Come Back to Haunt You
Even if you don't gain a single pound, unhealthy fare takes a toll on the body. That's because saturated fat, which is deposited in the arteries, accumulates over time. In fact, research shows that more than 90 percent of heart disease causes are preventable - but you have to start early.
Exercise Improves Your Outlook
Working up a sweat increases feel-good chemicals called endorphins, making it a natural way to fend off depression. While popping a pill can be necessary, I feel like it's a quick fix for some. People should lace up their sneakers and see if, after time, the world is a happier place.
You Have to Put Yourself First
Like many people, I used to overcommit myself. Whether it was a business speech or a school function, I'd agree to help out. Then when the day came, I'd drive myself crazy trying to get everything done. But making myself and my family a priority is crucial for my health and sanity. Now, I ask for a night to think over the request, which helps me sort out what's really important. And if I decide to turn it down, rather than come up with an excuse, I simply reply, "Now isn't good for me, but thanks for the invitation." After all, time is your most valuable asset - and I've learned to treasure every minute.
You Only Have Until Age 35 to Build Bone
Safeguarding your skeleton is like putting money in a 401(k): The more bone you build in your 20s and 30s, the better off you'll be in your later years. As an orthopedic surgeon, I see firsthand the effects of having a fragile frame. A few of my patients right now are active 50 - something woman who slipped and fell - and wound up with a fractured hip. If they'd been vigilant when they were younger about getting at least the recommended daily value of 1,000 milligrams of calcium and 400 IU of vitamin D daily, along with weight-bearing exercises like running, they might have avoided the operating room.
Smoking Adds Years to Your Face
I'm grateful that I never got hooked on cigarettes, because I can instantly spot a longtime smoker by her/his appearance. Not only do nicotine and tar harm lungs, they also make your skin sag and wrinkle. Each time you take a drag, those chemicals damage tiny blood vessels, so less oxygen and nutrients circulate and reach the skin.
Via: Shape, August 2010
As a physician, I've always thought I knew what it took to stay healthy. So when my doctor told me he'd found a blockage in one of my arteries, I was stunned. At 55, I realized the bad habits of my 20s had finally caught up with me. Struggling to balance my hectic life as a medical resident and new mom, greasy takeout was a staple. And while I've since cleaned up my act, the effects of a fatty diet were cumulative, building up into threatening plaque. This scare, along with problems I see in my practice, reminded me that decisions made at any age can have a lifelong impact. Here are a few truths I'd love to have known in my youth:
A Junk Food Diet Will Come Back to Haunt You
Even if you don't gain a single pound, unhealthy fare takes a toll on the body. That's because saturated fat, which is deposited in the arteries, accumulates over time. In fact, research shows that more than 90 percent of heart disease causes are preventable - but you have to start early.
Exercise Improves Your Outlook
Working up a sweat increases feel-good chemicals called endorphins, making it a natural way to fend off depression. While popping a pill can be necessary, I feel like it's a quick fix for some. People should lace up their sneakers and see if, after time, the world is a happier place.
You Have to Put Yourself First
Like many people, I used to overcommit myself. Whether it was a business speech or a school function, I'd agree to help out. Then when the day came, I'd drive myself crazy trying to get everything done. But making myself and my family a priority is crucial for my health and sanity. Now, I ask for a night to think over the request, which helps me sort out what's really important. And if I decide to turn it down, rather than come up with an excuse, I simply reply, "Now isn't good for me, but thanks for the invitation." After all, time is your most valuable asset - and I've learned to treasure every minute.
You Only Have Until Age 35 to Build Bone
Safeguarding your skeleton is like putting money in a 401(k): The more bone you build in your 20s and 30s, the better off you'll be in your later years. As an orthopedic surgeon, I see firsthand the effects of having a fragile frame. A few of my patients right now are active 50 - something woman who slipped and fell - and wound up with a fractured hip. If they'd been vigilant when they were younger about getting at least the recommended daily value of 1,000 milligrams of calcium and 400 IU of vitamin D daily, along with weight-bearing exercises like running, they might have avoided the operating room.
Smoking Adds Years to Your Face
I'm grateful that I never got hooked on cigarettes, because I can instantly spot a longtime smoker by her/his appearance. Not only do nicotine and tar harm lungs, they also make your skin sag and wrinkle. Each time you take a drag, those chemicals damage tiny blood vessels, so less oxygen and nutrients circulate and reach the skin.
Tuesday, August 17, 2010
Go LONG!
If you've ever talked with a runner during training season, you've undoubtedly heard about a "long run". But contrary to popular belief, a long run doesn't have to be an epic or exhausting adventure. In fact, any run that is longer than any distance you've covered in the past three weeks qualifies! So to build endurance and improve your cardiovascular health, go farther!
WHY:
Long runs help individuals build stamina. Over time, your feet, legs, tendons, and joints better adapt which makes them more efficient. The result? You can run longer before tiring!
HOW FAR:
For your first long run, go a quarter-mile longer than your longest run in the previous three weeks. From that point, increase the distance by a quarter-mile to a full mile every time.
HOW OFTEN:
Run long every 7 to 14 days. This will not only help you build stamina and endurance, but it will keep you challenged as well!
WHY:
Long runs help individuals build stamina. Over time, your feet, legs, tendons, and joints better adapt which makes them more efficient. The result? You can run longer before tiring!
HOW FAR:
For your first long run, go a quarter-mile longer than your longest run in the previous three weeks. From that point, increase the distance by a quarter-mile to a full mile every time.
HOW OFTEN:
Run long every 7 to 14 days. This will not only help you build stamina and endurance, but it will keep you challenged as well!
Monday, August 16, 2010
Sweet Treats That Everyone Will Love!
Summer fruits are nearing peak ripeness and aside from tasting great, they're rich in vitamins and nutrients! They're rich in potassium, vitamin C, beta-carotene, and phytonutrients that speed exercise recovery. In addition, fruit lowers risks for heart disease and cancer. To get your recommended three servings daily, try these creative ways of preparing them. Your health and taste buds will reap the rewards!
Grill It:
Why:
Cooking fruit over high heat concentrates flavors and caramelizes natural sugar. Any fruit sturdy enough to rest on a grill (like pineapple and mango) will work as will fruits held together by their skin (plums and peaches).
How:
- Remove inedible skin (like banana peels)
- Cut fruit in half and remove pits or seeds
- Soak fruit in water for about 10 minutes
- With the flame on medium heat, place fruit on grill and cook, turning when browned
Favorites:
Cook pineapple with pork tenderloin for a tasty side or grill a peach and pair it with sugar free vanilla yogurt for dessert
Bake It:
Why:
Fruit is water-rich so it stays moist when slowly baked at a low temperature. Since the fruit and juices cook in the same dish, it retains much of its nutrients. Try baking a single type of fruit or a mixture, such as blueberries and strawberries, for different textures and flavors.
How:
- Spray a pan with non-fat cooking spray and place sliced, chunked, or halved fruit inside
- Add cinnamon, brown sugar, nutmeg, cloves and/or nuts
- Bake at 350 degrees for 30 to 60 minutes until tender
Favorites:
For breakfast, bake strawberries with slices of rhubarb topped with walnuts and a little brown sugar
*** For optimal results, use fresh fruit in all of your recipes!
Grill It:
Why:
Cooking fruit over high heat concentrates flavors and caramelizes natural sugar. Any fruit sturdy enough to rest on a grill (like pineapple and mango) will work as will fruits held together by their skin (plums and peaches).
How:
- Remove inedible skin (like banana peels)
- Cut fruit in half and remove pits or seeds
- Soak fruit in water for about 10 minutes
- With the flame on medium heat, place fruit on grill and cook, turning when browned
Favorites:
Cook pineapple with pork tenderloin for a tasty side or grill a peach and pair it with sugar free vanilla yogurt for dessert
Bake It:
Why:
Fruit is water-rich so it stays moist when slowly baked at a low temperature. Since the fruit and juices cook in the same dish, it retains much of its nutrients. Try baking a single type of fruit or a mixture, such as blueberries and strawberries, for different textures and flavors.
How:
- Spray a pan with non-fat cooking spray and place sliced, chunked, or halved fruit inside
- Add cinnamon, brown sugar, nutmeg, cloves and/or nuts
- Bake at 350 degrees for 30 to 60 minutes until tender
Favorites:
For breakfast, bake strawberries with slices of rhubarb topped with walnuts and a little brown sugar
*** For optimal results, use fresh fruit in all of your recipes!
Wednesday, August 11, 2010
Summer Vacation!
Endurance Personal Training is currently enjoying summer vacation! We'll be back with a new post on Monday!
Jake
Jake
Monday, August 9, 2010
Get a Full Body Workout With a Stability Ball and 2 Dumbbells!
To appreciate the power of stability ball training, you must understand that your body functions as an entire unit, with muscles firing sequentially to produce desired results. Some muscles contract to produce movement, some contract to help balance, and others contract to stabilize the spine and hold it in a safe, neutral position. Your body is a linked system that works together to coordinate actions. Whether it be to throw a football or to pick up a baby, a person must coordinate their legs, torso, and upper body muscles in one precise effort!
Over the years, we've improved strength training programs by introducing a number of powerful tools. One of my favorites, is the stability ball. Stability ball training requires you to use your entire body to execute an exercise as you are now training on a round, unstable surface.
Stability ball exercises are not only effective, they're fun. Perform the following circuit or add individual exercises to your routine to maximize results at home or in the gym:
Chest: Dumbbell Press
Hamstrings: Hip Raise with Leg Curl
Biceps: Dumbbell Biceps Curl
Triceps: Dumbbell Triceps Extension
Shoulders: Dumbbell Shoulder Press
Back: Dumbbell Row
Core: Jackknife, Abdominal Crunch, Side Abdominal Crunch
Over the years, we've improved strength training programs by introducing a number of powerful tools. One of my favorites, is the stability ball. Stability ball training requires you to use your entire body to execute an exercise as you are now training on a round, unstable surface.
Stability ball exercises are not only effective, they're fun. Perform the following circuit or add individual exercises to your routine to maximize results at home or in the gym:
Chest: Dumbbell Press
Hamstrings: Hip Raise with Leg Curl
Biceps: Dumbbell Biceps Curl
Triceps: Dumbbell Triceps Extension
Shoulders: Dumbbell Shoulder Press
Back: Dumbbell Row
Core: Jackknife, Abdominal Crunch, Side Abdominal Crunch
Thursday, August 5, 2010
Health and Fitness Quiz!
Test your health and fitness IQ and hopefully, learn something in the process!
1. How much more fat do people lose when training their entire body 3 days per week, compared to working each muscle group only once a week?
2. How many weeks does it take to make exercise a habit?
3. How many additional reps could people complete while listening to their favorite music on a Walkman...just kidding MP3 Player!
4. Your risk of heart disease is decreased by what percentage when doing just 30 minutes of weight training each week?
5. How many total sets of exercises in a weight workout does it take before a previously tired person feels energized?
6. How many weight training sessions per week does a person need to do in order to feel ill less often?
7. What percentage more likely are you to skip an exercise session the following week after missing one in the current week?
8. What percentage harder does your core work while performing a standing cable chest press rather than doing a standard barbell bench press?
9. What percentage of your body weight do you lift when you do a modified pushup?
10. What percentage of your body weight do you lift when you do a standard pushup?
Answers:
1 = 2X, 2 = 5 weeks, 3 = 10 reps, 4 = 23%, 5 = 12 sets, 6 = 2 sessions, 7 = 61%, 8 = 20%, 9 = 65%, 10 = 75%
Via: Men's Health
Keep Training! Jake
1. How much more fat do people lose when training their entire body 3 days per week, compared to working each muscle group only once a week?
2. How many weeks does it take to make exercise a habit?
3. How many additional reps could people complete while listening to their favorite music on a Walkman...just kidding MP3 Player!
4. Your risk of heart disease is decreased by what percentage when doing just 30 minutes of weight training each week?
5. How many total sets of exercises in a weight workout does it take before a previously tired person feels energized?
6. How many weight training sessions per week does a person need to do in order to feel ill less often?
7. What percentage more likely are you to skip an exercise session the following week after missing one in the current week?
8. What percentage harder does your core work while performing a standing cable chest press rather than doing a standard barbell bench press?
9. What percentage of your body weight do you lift when you do a modified pushup?
10. What percentage of your body weight do you lift when you do a standard pushup?
Answers:
1 = 2X, 2 = 5 weeks, 3 = 10 reps, 4 = 23%, 5 = 12 sets, 6 = 2 sessions, 7 = 61%, 8 = 20%, 9 = 65%, 10 = 75%
Via: Men's Health
Keep Training! Jake
Wednesday, August 4, 2010
Basic Nutrition Guidelines for Fat Loss
Because of the importance of effective weight-loss techniques in our society today, we're constantly bombarded with the latest fads and newest innovations. We're introduced to new ideas so frequently that it's often times difficult to identify what's true from what's false. So, if you're trying to lose weight and decrease your overall body fat percentage, look no further! The following 6 steps are easy to implement and crucial to your success:
> Distribute protein, carbohydrate, and fat throughout the day and at each meal.
> Chose whole grains and fresh vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will aid in hunger control).
> Schedule no fewer than four and as many as six meals a day. This helps to control hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day.
> Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety.
> Drink a lot of water (8-12 cups per day).
> Weigh and measure food intake for at least 1 week. This will make you more aware of caloric values and serving sizes, as well as decrease the likelihood of under reporting calories.
Each of these individual topics have been discussed previously in other posts. If you'd like further information or ideas on how to introduce them into your diet, please don't hesitate to email me.
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
Via: National Academy of Sports Medicine
> Distribute protein, carbohydrate, and fat throughout the day and at each meal.
> Chose whole grains and fresh vegetables over refined grains and simple sugars (as the fiber and complexity of the starch will aid in hunger control).
> Schedule no fewer than four and as many as six meals a day. This helps to control hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day.
> Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety.
> Drink a lot of water (8-12 cups per day).
> Weigh and measure food intake for at least 1 week. This will make you more aware of caloric values and serving sizes, as well as decrease the likelihood of under reporting calories.
Each of these individual topics have been discussed previously in other posts. If you'd like further information or ideas on how to introduce them into your diet, please don't hesitate to email me.
Best Regards,
Jake
jakedewalt@endurancepersonaltraining.com
Via: National Academy of Sports Medicine
Tuesday, August 3, 2010
Interested In a Softer Butt and Less Toned Legs?
No-one, I repeat no-one, has ever stated to me that a fitness goal of theirs was to develop a softer butt and less toned legs! The trouble is, people are spending more and more time in front of their computers and plasma-screen TVs. The impact of this, in addition to individuals burning fewer calories, is that hip muscles, glutes and hamstrings become weak which in-turn disrupts the muscular balance of the body. This can cause pain and injuries to the knees, hips, and lower back.
So what can you do to firm-up your backside and sculpt lean and toned legs? Perform the following exercises:
Hip Raises (targets glutes and hamstrings)
Dumbbell Lunges (targets quads)
Swiss-Ball Hip Raise and Leg Curls (targets glutes and hamstrings)
Sumo Squats (targets quads)
Each exercise should be performed for 12 repetitions and done in sets of 2 or 3. For best results, do each exercise a minimum of two times weekly in conjunction with your cardiovascular routine!
So what can you do to firm-up your backside and sculpt lean and toned legs? Perform the following exercises:
Hip Raises (targets glutes and hamstrings)
Dumbbell Lunges (targets quads)
Swiss-Ball Hip Raise and Leg Curls (targets glutes and hamstrings)
Sumo Squats (targets quads)
Each exercise should be performed for 12 repetitions and done in sets of 2 or 3. For best results, do each exercise a minimum of two times weekly in conjunction with your cardiovascular routine!
Monday, August 2, 2010
Working Out But Not Losing Weight?
You're probably eating to much. Often times people assume they're burning more calories than they really are, which may lead to overeating. Here is the estimated calorie burn for common activities based on a 140-pound woman.
Running (6mph) for 30 minutes = 320 calories burned
Lap Swimming for 30 minutes = 256 calories burned
Spinning/Cycling for 30 minutes = 225 calories burned
Walking (4mph) for 30 minutes = 160 calories burned
Yoga for 30 minutes = 80 calories burned
Remember that weight-loss is all about burning more calories than you consume. 1 pound of body weight is equal to 3,500 calories so a person who wants to lose 1 pound per week needs to create a calorie deficit of 500 calories per day (500 calories per day X 7 days per week = 3,500 calories). In order to achieve this, a person should implement a plan comprised of proper nutrition, resistance training and cardiovascular exercise.
Running (6mph) for 30 minutes = 320 calories burned
Lap Swimming for 30 minutes = 256 calories burned
Spinning/Cycling for 30 minutes = 225 calories burned
Walking (4mph) for 30 minutes = 160 calories burned
Yoga for 30 minutes = 80 calories burned
Remember that weight-loss is all about burning more calories than you consume. 1 pound of body weight is equal to 3,500 calories so a person who wants to lose 1 pound per week needs to create a calorie deficit of 500 calories per day (500 calories per day X 7 days per week = 3,500 calories). In order to achieve this, a person should implement a plan comprised of proper nutrition, resistance training and cardiovascular exercise.
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