Saturday, August 2, 2008
After thousands of bodybuilding fitness consulting sessions, and publishing a popular weight training guide, I constantly teach bodybuilders a results proven gym workout routine that builds muscle fast.
All you have to do is follow my 8 Gym Workout Bodybuilding Tips and you will soon see your muscle building results double.
8 Gym Bodybuilding Workout Tips
1. Have a clear weight training routine purpose.
Upon entering the gym it is imperative to have a clear cut bodybuilding routine plan of action. You should know exactly what exercises you will perform, how much weight you will need to lift, and how many reps you must beat. Therefore, your whole bodybuilding routine is 100% planned, set in stone, prior to beginning your gym workout. You must walk into the gym with a definite plan, and purpose.
2. Be in a "warrior" high intensity weight training state of mind.
It is crucial to enter the gym workout focused. I can remember entering the gym and instantly beginning to perspire. I mentally had worked myself up into state of high intensity weight training desire. This is even before I lifted one weight. It is called focus, and anticipation.
Bodybuilding results are only seen when you force yourself to grow. That takes high intensity weight training, as well as ultra high mental focus. Your mind should be totally focused on conquering the next rep. It is important to imagine yourself forcing out that one additional muscle building repetition.
In an effective gym workout, your attitude, and drive will determine your altitude of muscle development.
3. Focus on effective pre- gym workout bodybuilding nutrition.
Make sure you ingest a small amount of complex carbohydrates, and protein approximately 2 hours prior to beginning your gym workout. This will assure you of getting the adequate amounts of energy producing nutrients to expel in your high intensity weight training session.
Another extremely important gym workout tip is to make sure you are properly hydrated with, preferably, water. You should be consuming at least one-half of your bodyweight in ounces each and every day.
Bodybuilding training preparations are similar to space shuttle preparations. Your goal should be to get your system ready for a high intensity weight training blast off.
4. Did you bring your bodybuilding workout log to your gym workout?
One of the biggest mistakes bodybuilders consistently make is neglecting to track their weight lifting progress. Without measuring progress, there generally is little improvement. How do you know what you are suppose to beat if you have no data? How can a department store set sales goals if they don't track sales? It is just absolutely silly seeing bodybuilders completing their gym workouts without recording any data. That what is not measured will not improve.
5. Gym workouts are for training, not socializing.
Remember, you are in the gym to get muscle building results. If you are talking and goofing around, how in the world can you be ultra focused on going to war with the weights? Get your work done, and then socialize if you wish. I tell my clients to stay focused, and don't allow distractions. Focus on conquering that near impossible, muscle growth repetition.
6. Use only proven bodybuilding program principles.
Don't listen to Joe Bodybuilders newest theory on building muscle. Stick to what has been scientifically proven to work. Beware of all the gym chatter floating around. To discover all of the most advanced proven bodybuilding principles visit my muscle building weight training guide presented in digital audio. Bodybuilding Done Right is a how to bodybuilding audio revealing the proven scientific bodybuilding program principle the pros use, but refuse to share.
7. Avoid Overtraining.
Once you have completed your pre-designed 100% high intensity bodybuilding routine, it is time to get out of the gym, and go home and grow. Hold yourself back from doing one extra set. Remember, more is not necessarily better. Stick to your plan. With high intensity weight training you need less volume of work. Any extra basic weight training exercises could be counter productive to your bodybuilding muscle growth.
Get out of the gym, and let your body compensate, and later overcompensate with added fat burning muscle tissue.
Also, make sure your body has fully recovered from the previous gym workout before you train again.
8. Begin the recovery process with optimal bodybuilding nutrition.
You have an hour after your high intensity weight training workout to replenish your glycogen levels, thus, aiding in the muscle building, and recovery process. Take in two parts complex or simple carbohydrates with one part protein. This is an important bodybuilding tip that has been proven to aid in the muscle recovery, and building process. So power your gym workout with these proven tips.
These are 8 important gym workout tips that should be followed. Following these bodybuilding workout tips will do wonders for your weightlifting, muscle building results.
Friday, August 1, 2008
Thursday, July 31, 2008
The "big breakfast" diet works, researchers say, because it controls appetite and satisfies cravings for sweets and starches. It's also healthier than popular low-carb diets because it allows people to eat more fiber- and vitamin-rich fruit, according to Dr. Daniela Jakubowicz, of the Hospital de Clinicas in Caracas, Venezuela.
She told the Endocrine Society's annual meeting in San Francisco that she's successfully used this diet in her patients for more than 15 years.
"Most weight loss studies have determined that a very low carbohydrate diet is not a good method to reduce weight," Jakubowicz noted in a written statement issued by the Endocrine Society. "It exacerbates the craving for carbohydrates and slows metabolism. As a result, after a short period of weight loss, there is a quick return to obesity."
With scientists from Virginia Commonwealth University in Richmond, Jakubowicz and her colleagues compared their high-carb and protein "big breakfast" diet with a strict low-carb diet in 94 obese, sedentary women. Both diets were low in fat and total calories but differed markedly in their carbohydrate content.
The 46 women on the very-low-carb diet consumed 1,085 calories a day, consisting of 17 grams of carbohydrates, 51 grams of protein and 78 grams of fat. The smallest meal was breakfast, at 290 calories. For breakfast, the low-carb dieters were allowed only 7 grams of carbohydrates, such as bread, fruit, cereal and milk, and they could eat just 12 grams of protein, such as meat and eggs, in the morning.
In contrast, the 48 women on the "big breakfast diet" consumed 1,240 calories a day. Although lower in total fat (46 grams) than the other diet, the big breakfast diet had higher daily allotments of carbs (97 grams) and protein (93 grams). Dieters ate a 610-calorie breakfast, consisting of 58 grams of carbs, 47 grams of protein and 22 fat grams.
For lunch, they got 395 calories, made up of 34 grams of carbs, 28 grams of protein and 13 grams of fat. Dinner -- the smallest meal of the day -- was made up of 235 calories (5, 18 and 26 grams of carbs, protein, and fat, respectively).
At four months, there was no significant weight-loss difference between the two diet groups. Women on the strict low-carb diet shed an average of about 28 pounds, while women on the big breakfast diet lost nearly 23 pounds, on average.
But at eight months, the low-carb dieters regained an average of 18 pounds, while the big breakfast dieters continued to lose weight, shedding another 16.5 pounds.
Those on the big breakfast diet lost more than 21 percent of their body weight, compared with just 4.5 percent for the low-carb group.
And according to Jakubowicz, women who ate a big breakfast reported feeling less hungry, especially before lunch, and having fewer cravings for carbs than women on the low-carb diet.
Wednesday, July 30, 2008
tomorrow= fasted cardio
Sunday= calorie counting
Monday= constant state cardio
Tuesday= heavy weight, light weight
wednesday= foods for fat loss
thursday= calories in vs calories out
Friday= time of workouts
saturday= anaerobic vs aerobic
There may be more myths busted as we go. As of today this is the next week of myths busted each day. If there are any myths or questions you have, post it and i will go over it. As a added side note- On the topic of fat loss, check out the links to gourmet nutrition and precision nutrition on the right side of this page.
Tuesday, July 29, 2008
The topic of this post is: Basic Principles of Resistance Training
It is important to understand some of the basic principle of resistance training. When undertaking a needs analysis for a training program, there a few underlying principles to consider:
Progressive overload is an overarching principle stipulating that one needs to increase the exercise demands in order to see progression in a performance variable, as defined within the construct of the variable being trained for (i.e., strength, power, or local muscular endurance). Progressive resistance exercise or progressive overload refers to the need to continually increase the stress placed on the muscle as it becomes capable of producing greater force, greater power or has more local muscular endurance. For strength, at the start of a training program the 5 repetition maximum (5 RM) for the bench press might be 225 lb, and is a sufficient stimulus to produce an increase in strength. Later on in the training program, 5 repetitions at 225 lb would not be a sufficient stimulus to produce further gains. The muscles involved can easily perform 5 repetitions with 225 lb and consequently 5 repetitions with 225 lb is no longer a 5 RM or a sufficient stimulus to further increase strength. If the training stimulus is not increased at this point, no further gains in strength will occur.
Several methods can be utilized to progressively overload the muscle. The resistance (amount of weight utilized) to perform a certain number of repetitions can be increased. The use of RMs automatically provides progressive overload because as the muscle’s strength increases the amount of resistance necessary to perform a true RM also increases. For example, a 5 RM may increase from 225 lb to 245 lb after several weeks of training. Another method of progressively overloading the muscle is to increase the volume of training performed (i.e., the number of sets and repetitions of a particular exercise). An important corollary is that progression must be varied as directed by the principle related to periodization of resistance training (see below); so that overtraining is minimized or eliminated in an exercise prescription.
Specificity of Training
This is very much the underlying principle of any exercise program. Training is specific to the type of program utilized and only those muscles that are trained will adapt and change in response to a resistance training program. For example, light resistance will not activate many motor units and therefore the muscle fibers contained in other motor units will not be trained nor adapt to the loading. In addition, training upper body only will not influence the lower body muscle fibers. Thus, resistance training is specific to the motor units that are activated and their influence on physiological systems to support their homeostasis, repair and remodeling.
The SAID principle is the acronym for specific adaptations to imposed demands. This means that the adaptations to resistance exercise are specific to the demands of the program (which, in turn, are determined by the acute program variables). This principle is an extension of the concept of specificity and underscores the importance of the exercise prescription in targeting those features of adaptation that are influenced by a specific resistance training program. These adaptations are dependent upon the exercise range of motion and specific mode. For instance, isometric exercise may increase strength, but only at the specific angle the exercise is performed at.
Periodization of Training
In order to eliminate the potential for overtraining and boredom in resistance training, variation in the exercise stimuli is vital. Periodization of training involves the systematic manipulation of the acute program variables over time with planned rest periods used to provide recovery, as opposed to the standard progressive overload method in which the repetition range remains constant for several weeks while the weight is increased as strength allows. Unloading or lighter cycles or workouts also provide the body with recovery periods needed for optimal training. Both the classical linear periodization program, which manipulates workout protocols over each week within 4 week microcycles, and the non-linear method, which manipulates intensity, volume, and other acute program variables within a week, have been shown superior to standard progression programs6-9.
Prioritization of Training
With any total conditioning program, one has to prioritize the training goals. Even within a periodized program the trainable goals for resistance training are maximal strength, power, local muscular endurance and muscle hypertrophy. As discussed in Chapter 31, many of the other systems adapt as well in support of these training goals (e.g., connective tissue). Thus, each training cycle needs to have a training priority based upon the goals of the individual.
Monday, July 28, 2008
Yes I'm back on the wonderful world of Weight Watchers. I do much better and have more success with weight loss on Atkins but it's just not feasible -- not with Jon's diet restrictions. We try -- I try -- but it just isn't working.
Besides, he also does better when I cook at home and better when it's mostly organic. This means it's much easier to plan meals using my handy dandy WW cookbook and making certain the carbs are kept separate and -- for me -- to a minimum. I will say the online website/tracker is quite handy. It's all supposed to be about being healthier right? As opposed to diet plan? This way I can plan meals with thoughts of how the food components will affect him (first) and then me (second).
This actually brings me to a side rant: preservatives, msg, and other things that creep into your food. I mentioned Jon does better organic and does better when I cook at home. He does. His medicine wears off too quickly whenever he ingests too much protein but I've also noticed that certain types of processed foods tend to block the medicine. It's fairly simple: you're sitting across from him and watching him start the movement and complaining of his neck going out. That's from the strain of him trying not to move. MSG appears to be one of the bigger problems so far. I do notice fast foods, processed foods, and certain ethnic cuisines cause him more problems out and about than at home. I've complained for years that I suspected all of the growth hormones and chemicals cause more problems than we're aware. Now I'm seeing some of this first hand. I guess we'll see how it goes.
On the lighter side, hopefully I *will* be on the lighter side, it's definitely cheaper than going out, and hey since I like to cook this is a no brainer.
I wonder about the people facing this that don't have that choice - that either don't -- or can't -- cook or choose mostly organic.
Weight Watchers New Complete Cookbook
Weight Watchers Make It In Minutes
Sunday, July 27, 2008
Ultimate Weight Loss Secrets is an eBook that teaches a plan that you will use to learn the truth about weight loss, how to lose fat and keep it off. Another plus is that is teaches you how to do this in a healthy way. Its very easy to go on drastic diets and lose loads of weight but if you want this to be permanent you need to take your time and do it right! Its all too easy not to do it right.
What Can Be Achieved
Ultimate Weight Loss Secrets gets to the truth about how to really lose weight. To get to that weight loss goal you desire and be able to stay there. You will be amazed and delighted as you see fat literally melt away.
Here are some of the topics that are covered in this weight loss plan:
There is an easy way to eliminate 23 pounds of fat by making one simple change in your life.
· Did you know that some vegetables can make you fat?
· Do you know when the best time to exercise is? There is a big debate over this question and this program puts it to rest.
· There is only one way you can drastically speed up your fat burning metabolism
· Do you have a problem eating out of the house at restaurants or at work? This program addresses that problem and provides a solution!
· There is a special formula to eating that has been developed that has worked for thousands! This program will take you step by step through this amazing fat burning formula!
The program is full of ideas for successful, healthy, permanent weight loss.
If you would like to look forward to the summer and spending time on the beach looking good, then Ultimate Weight Loss Secrets is what you need.