Tuesday, July 22, 2014

Collected Fitness Wisdom #62


Do women gain weight before they lose it?

The harsh truth: Women have ODD fluctuations in body weight because of hormones, cycles, water retention, etc.

Ladies... please don't get hung up on your scale weight. Weight gain can be from anything, especially in the short term. Focus on your measures (waist, hips, body fat, etc.).

~ Craig Ballantyne




Exercise is a 30-year offset. A fit person of 70 is the same as an unfit person of 40. It’s got nothing to do with doctors, or pills, or heredity. It’s all about just getting up and using our bodies the way they were designed to be used 10,000 generations ago.

~ Walter M. Bortz II, M.D.



Overtraining happens, but it’s probably the least of your worries. I can’t believe how much paranoia I read about how “everyone is overtraining.” Actually most people are undertraining, especially in intensity. More is not always better and simply going to the gym and beating the crap out of yourself every time is not smart training. But your body is capable of far more than you give it credit for and most people have no concept of what hard training is until after they’ve experienced it. So don’t be timid; put your body into high gear, push yourself and see what your body can REALLY do.

~ Tom Venuto





Don't judge your success by the mirror. You can't see the changes being made inside; you can only feel those. When you're so wrapped up in your appearance, you won't notice your inner transformation. And in order to change the outside, you must first change the inside.

~ Mike Whitfield

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Monday, July 14, 2014

Six Of One, Half Dozen Of The Other 12-Minute Workout


This is an AMRAP workout. AMRAP means "as many rounds as possible" (and sometimes "as many reps as possible"). 

Set your timer for 12 minutes. Perform 6 reps per side of the following 6 exercise circuit. Complete the circuit as many times as possible in 12 minutes, resting only when necessary. Use good form and do not race. You MUST rest if your form gets sloppy.




1. Side Plank Reach Through 
    (or Side Plank Hip Lifts) 

  
   


2. Foot Elevated Single Leg Hip Lifts






   

3. Alt. Bodyweight   
    Renegade Rows  







   



 4. Alt. Diagonal Prisoner Lunge








  

5. Cross Body 
   Mountain Climbers



 




6. Speed Skaters    

Saturday, June 14, 2014

3 Nutrition Whoppers You've Been Told


1. Eggs / egg yolks are bad for you.

The demonization of eggs started because egg yolks are high in cholesterol. Because of that, some nutrition/ medical professionals assumed that eating eggs would raise cholesterol in the blood.

Well, you know what they say about assuming, right? Multiple studies involving hundreds of thousands of healthy participants found no correlation between egg consumption and the risk of heart disease.

Some mainstream nutritionists will tell you it’s O.K. to eat more eggs IF you stick to mostly to the whites but guess what? The yolks contain most of the nutrients!

Egg whites are mostly protein but the yolk is chock full of important nutrients, especially fat-soluble vitamins and essential fatty acids. Egg yolks are an excellent source of carotenoids and are very high in choline, a brain nutrient that 90% of people are deficient in.

Eggs are so nutritious that they’re often referred to as “nature’s multivitamin”. In fact, they contain so many important nutrients that eating a few a day would offer better insurance than taking a multivitamin.

2. Going too long without eating slows down your metabolism.

If you find eating 5-6 times a day helps you control your appetite and/or weight, do it, but it’s a myth that it keeps your metabolism stoked. Fitness and nutrition pros who promote this way of eating as necessary to dropping excess fat do their clients a huge disservice. 


Some people don’t feel satiated on the smaller meals. They end up always feeling hungry or consuming more overall calories. For many others, it’s difficult to find time to prepare and/or eat 5-6 times a day.

Not only is eating that frequently unnecessary but research does not support the widespread notion that eating more often increases metabolism. In fact, a British study found no decrease in basal metabolism rate (BMR, i.e. the amount of calories it takes you keep you alive if you don’t move) even after 72 hours of fasting.

I’m certainly not advocating going without food for 3 days. That said, some people have found success with intermittent fasting. No, you won’t go into “starvation mode” (see above) but if you find yourself consuming more before or after your fast, I.F. is not a good option for you. Everyone is different. Do what works for YOU.

3. Eating fat makes you fat / is unhealthy.

All fats are not created equal. Reviews of research published in the American Journal of Clinical Nutrition and the British Journal of Medicine shatter the myth that eating saturated fat causes heart disease or obesity. Contrary to popular misconception, most people who suffer heart attacks have normal overall cholesterol levels but do have Type 2 diabetes or are pre-diabetic.

The true dietary culprit behind our obesity problem and many health issues is too much sugar. People who cut back on fat, tend to eat more sugar and starch (which turns into sugar). And, manufacturers pile on the simple sugars and refined carbs in fat-free or reduced-fat foods to replace flavor that’s lost by removing fat.

Avoid trans fat (listed as “partially hydrogenated oils” or “vegetable shortening” ) but sources of good fats are avocados, wild salmon, tuna, sardines, mackerel, and trout, flax, macadamia nuts, extra virgin olive oil, tofu, walnuts, pecans, seeds (pumpkin, sesame, chia, hemp), cashews, almonds, and grass-fed meat.

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Monday, May 26, 2014

Happy Memorial Day 2014


Please take a moment to remember and honor those who died in service to our nation.
















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Wednesday, May 21, 2014

Simple Rules To Faster Fitness


If you’re like the average person who is interested in improving health, dropping fat, and getting stronger, following these guidelines will help you get the best results from your strength training workouts:   

Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup. 

Perform a total body workout 3 times a week with at least one day of rest in between. Unless you plan on competing as a bodybuilder, ditch the musclehead magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is a waste of time for most people. 

Spend more time using free weights and bodyweight exercises rather than sitting on machines. You’ll work more muscles, burn more calories, and you’ll do it more naturally and functionally.

Concentrate on compound exercises. Exercises like Squats, Rows, Lunges, Pushups, Deadlifts, Presses, Pulldowns, etc. work multiple muscles at the same time, are more functional, and burn more calories than isolation work.

Ignore the "low weight, high reps to tone" myth that’s still floating around out there. There are exceptions, of course, but for most exercises, you should challenge your muscles using a resistance you can only lift 6-10 times with good form.

Unless you are correcting a current imbalance, make sure your weight training program is balanced between opposing muscle groups. Don't ignore exercises you don't like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and lead to injury.

Ditch the long, steady state cardio and switch to hill sprints, cardio intervals, finishers, metabolic circuits, etc. (unless you’re training for a specific event - 5K, half marathon, long distance bike ride, etc.) They’re more efficient and effective.
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