Tuesday, February 28, 2012

Don't waste your TIME!

With so many things going on in our lives these days, there's one commodity that nobody can afford to waste...TIME.  If you just focused your workouts on exercises that gave you the best results, you'll save yourself years of little or no results in building muscle or losing fat.

If you restricted your exercise selection to squats, leg press, standing press-behind-neck, standing military press, regular grip chins, barbell rowing, bench press, parallel bar dips, still-legged deadlifts, deadlifts, standing barbell curls, dumbell curls, standing tricep extensions, standing one-legged calf raises you have fifteen exercises to pick from.  Now add the option of two sets - lighten the second set, increase the second set or use the same resistance for the second set you now have thirty variables, now change your exercise selection once a week and you have even more variety.

To start, do 2 sets of eight of the above exercises 3x's per week.  Shoot for 10 reps for the upper body and 20 reps for the lower body exercises.  As always never stop just because you performed the desired reps, keep going until you can't move the weight at all.

Monday, February 13, 2012

Extra Strength: The Most Important Hire A College Football Head Coach Can Make

I agree with the article, an athletes strength coach is probably one of the most influential people their life. "They'res father figures, counselors, motivators, educators and trainers" states the article. It's been my experience that clients and athletes alike become very close with their personal trainers and strength coaches.  Often opening up to them about personal issues during the course of a workout.  I had a colleague at one time that was getting his psychology degree so he could practice psychology while training people!
Be sure to familiarize yourself with your son or daughters strength coach at all levels.  My experience has been that it's a crap shoot with the quality of training.  I have had parents come to me because they weren't comfortable with the training program their son was doing at school.  In one instance, their sone was a high school water polo player and the coaches had the team doing power cleans.  Not only is it a high impact exercise but it has nothing to do with water polo or any other sport.  Another local football team was required to carry cement blocks around the field as part of their training!

I would predict many of today's training gimmicks like cement blocks, power cleans, parachutes etc. will make way for safe proven strength training methods such as low force high intensity full range strength training.  This is by far the best way to build muscle fast and safely to improve athletic performance.  

Wednesday, February 8, 2012

Eating Healthy: Fresh Squeezed or Store Bought Juice

Are store bought juices just as healthy as fresh squeezed? On a weight loss diet, both are very comparable in calorie content but as far as being healthy that's another story!
Freshly picked oranges packed with healthy goodness

When fresh fruit is juiced, there are enzymes, vitamins, and minerals that are abundant and ready to absorb fast.  The problem is that if you don't drink the juice within a few hours, all of the enzymes die off and the benefits are greatly diminished.

Better to squeeze them yourself!

What does that say about juices in the store, even the "healthy" organic kind in the freezer section?  Although the organic juices are more healthy than the juice on the shelves because there is less processing or additives, the actual nutrients and enzymes that are bio available in both is very little.
Drink ASAP!
Bottom Line: You'll get the most benefit from healthy juices if you drink them immediately after squeezing.  Fresh and store bought juices all have calories so be sure to count them if you are on a weight loss diet.   

Friday, February 3, 2012

Weight Loss Diet Must Do's: Weighing and measuring food

Whether you want to lose weight or build muscle it's important that you know how many calories you are eating.  Many people eat healthy but you can still gain weight by eating healthy because you are still eating too many calories.  The only way to really know how much you're eating is to weigh and measure your food.  I recommend doing this for at least a week.




It doesn't take too much time to measure it out to know exactly what you're eating...




Simply put the pasta in the measuring cup, write down the amount in your food log or online program...you can easily find how many calories in a serving on the back of the pasta box...



Once you have the pasta measured, poor it into the bowl...

Then spoon in your sauce, in this case 4 tablespoons which is about 1/4 cup...look on the back of the jar of sauce and it'll tell you how many calories it has...

Eating this way might seem like a hassle at first but once you get in the habit of weighing and measuring your food, it'll become second nature.  Not to mention that you'll shocked at the amount of calories and portions you were eating before!