Time to Get Re-Focused on Training

Last week was terrible for me in terms of training.  It was a busy week and I didn't have many free nights. I had a lot on my mind and didn’t sleep well. I ended up only getting one workout in (and let's not even mention diet).

Well, life happens. But I’m ready to get back on the proverbial wagon again.

Part of the reason I started this website was to challenge myself to stay in shape. I’ve trained in the gym consistently for 20 years, but all of us can use a little extra motivation at times. Making my training regimen very public will do just that.

Here are some of the things I’ll start doing tomorrow (Monday):

I’m going to ad some fasted cardio sessions in the morning (doing light/moderate cardio work before breakfast), using yohimbine hcl to help aid in fat loss.

I’ll train at least three times a week. The schedule will look something like this:

Monday: Legs (squat, etc)

Tuesday: Upper Body (bench press, pulling, etc).

Friday or Saturday: Whatever I think needs extra work. I’ll probably end up working several body parts, but lighter than the Monday/Tuesday workouts. I also tend to spend extra time on abdominal and calf exercises on the third workout.

I’d like to train four times a week, but I just don’t think I’ll have time—especially considering the fact that I’m eventually going to ad some martial arts training in my schedule (I’ll talk more about that some other time).

I’ve had some pretty good results on Paul Wrenn’s powerlifting routine, but I think I need to switch to something else. Seems my body is a little worn out on the heavy weight and low reps. I’m going to switch to a different strength peaking cycle. This new cycle will start me off at relatively low weight for ten reps, then progressively get heavier with lower reps each week (I’ll talk about this more in future articles).

My weight training is geared mostly towards strength. I wouldn’t mind being a little bit bigger, but I’m pretty content to be (a fairly lean) 200 pounds at 5’10.

In terms of diet, I’m mainly just going to minimize the sugar and junk (and keep my protein intake up). Technically I should count calories. I might try to do this for a day or two and get a better idea of how many I’m taking in. I want to get just a little bit leaner, but my body fat really isn’t very high (I’m guessing 10-12%; maybe lower).

This is my first training journal post.  I'll try to do this periodically, though I may not make time to post details of every training session.

Video: Bobby Lashley TKO's Bobby Sapp

YouTube may pull this one, so enjoy it while you can. It takes a few seconds for the video to start showing.

CDC: US Has Over One Million Swine Flu (H1N1) Cases

Seems there's bad news and good news about H1N1 (Swine Flu). 

The bad news: there are probably over one million cases of H1N1 in the United States of America.

The good news: this high infection rate means the virus' death rate is very low.  There have only been 127 H1N1-related deaths in the US.

Source: BBC News

The Importance of Good Orthopedic Health (Guest Post)

Enough awareness has been created about good health and fitness for most of us to jump on this bandwagon. But how many of us focus on orthopedic health too? Most people who exercise, especially the women, tend to go with cardio work outs because they make you sweat, feel good and lose weight in the long run. They stay away from strength training because they do not know that it is important or because they do not want bulky muscles.

But what people do not realize is that working out with free weights or doing exercises using the weight of your own body helps you increase the strength of your bones and keeps you from falling prey to osteoporosis, arthritis and other bone-related diseases. Besides this, if your bones are healthy and strong, you don’t run the risk of fractures when you suffer a fall or meet with an accident. And if you’re an athlete, sportsperson or someone who exercises a lot, good bone health is extremely important to prevent injuries that could turn out to have devastating consequences.

I learned about the importance of bone health only after I took two major spills on the racquet ball court. An avid enthusiast of the game, I focused more on my playing skills rather than my fitness levels for a while, and as a result of this foresight, I took a tumble and ended up fracturing my ankle. After a long recuperation period of six months, I was back on court, but I still did nothing to improve my fitness, strength and balance. So it was no major surprise that I fell again, this time tearing my anterior cruciate ligament (ACL) and getting my knee locked too.

A reconstructive surgery, three weeks on crutches and an extremely painful but fruitful rehab period made me come to my senses, and I began to see the importance of strengthening my thighs and legs if I wanted to continue to play the sport. With my physiotherapist, I devised a routine that would both help my knee regain its full range of motion and get my hamstrings and quads in great shape. I stuck to this schedule for the next four months, and when my doctor said I could go back to playing, I made sure I was fighting fit before I stepped on court.

It’s been a year now, and I’m happy to say that I have never felt more flexible and balanced on the court. I still continue my squats, lunges, leg lifts and other strength training exercises that gave me a great sense of balance and a toned body to boot, because I know that as long I keep doing them, I have nothing to fear for the safety of my bones.

By-line:
This article is written by Kat Sanders, who regularly blogs on the topic of xray tech salary at her blog The X-Ray Vision-aries Blog. She welcomes your comments and questions at her email address: katsanders25@gmail.com.

Related Post:


Weight Training Prevents Osteoperosis

Lifting and Living: Training on a Busy Schedule

Tips for Training on a Busy Schedule

Unless you are a professional bodybuilder that does nothing but train, sleep and take “supplements,” finding time for the gym can be difficult. In other words, there is life outside of the gym!  As much as I enjoy lifting, it doesn't pay the bills and put food on my table. 

Here’s some advice for training consistently when life happens:

1. Try to set aside time for three training sessions per week. I actually think lifting four times a week is more ideal (more on this in another article), but I think most trainees can develop good strength and size from three sessions per week.

2. Try to train on Mondays—Mondays and Tuesdays if at all possible. I make it a point to have one training session as early in the week as possible. I’ll do my second session on Tuesday if I can (upper body one night, then lower body the next). Here’s my rationale: even if my week gets crazy and I don’t make it back to the gym, I’ve still managed to get one or two sessions in.

3. Do your most important workout on Monday. Let’s say you are concerned with developing size in your legs. Do your leg workout on Monday. This kind of goes along with the previous tip—you prioritize your training so you are less likely to miss your most important workouts. If there’s a worse-case scenario and you can’t get back to the gym, and least you trained for your most important goal.

4. Plan and cook your meals in advance. If you are like me, you’re more likely to eat junk when you don’t plan out your meals. Cook a week’s worth and put that high protein food in the refrigerator.

5. Keep a training journal. This record will motivate you buy giving you a concrete record of your progress.

6. Get a training partner. Knowing someone is waiting for you at the gym can be a strong motivator to stay consistent. A training partner can also help spot you on lifts such as bench press.

7.  Morning training.  It may be the only time you have to train is the morning (I'm having to consider this option myself).  If so, just keep this in mind--I've heard the spine is a little more "open" (hydrated) and vulnerable to injury within the first 30 minutes of waking.  It makes sense to me, since the spine has "decompressed" all night while you were sleeping.  So I wouldn't recommend going straight from the bed to the gym.  I also would not recommend weight training on an empty stomach--have some breakfast first.

8. Start your own training blog. Post your training journal, pictures of your progress, etc online. One reason I started this blog was to motivate myself.

CoQ10 for Blood Pressure; Heart Health

Coenzyme Q10 (CoQ10)

Coenzyme Q10 (CoQ10) is a naturally occurring substance found in the mitochondria—the energy producing part of a human cell.  It is also an antioxidant, helping to rid the body of harmful substances (toxins, etc).

CoQ10 levels tend to drop as one ages.  Studies have also shown that low CoQ10 levels are correlated with certain health problems, such as high cholesterol and congestive heart failure (though it isn’t clear if this is cause or effect).

CoQ10 shows the most promise as a treatment for mild to moderate hypertension (high blood pressure).  Research indicates CoQ10 supplementation can cause small decreases in blood pressure (systolic and possibly diastolic).   CoQ10 may also allow those with high blood pressure to take a lower dosage of conventional hypertension medications. 

There’s some evidence that CoQ10 can benefit those with heart problems.  One study found those who supplemented with CoQ10 after a heart attack were less likely to experience another heart attack and less likely to die from a heart attack.  Researchers believe CoQ10 helps with heart issues by improving energy production in cells, preventing clots, and acting as an antioxidant.  Further studies need to be done in order to establish CoQ10’s value for heart health.

CoQ10 is free of side effects since it is a naturally occurring compound in the body.  But you would need to ask your doctor about possible interactions with other medications (especially warfarin and other blood thinners).

The recommended dose for CoQ10 supplementation is 30 - 200 mg daily.  It is a fat soluble, so it CoQ10 should be taken with a meal containing fat.

My final thoughts:

I take a CoQ10 supplement every day.  I don’t have hypertension or heart problems, but both run in my family.  CoQ10 seems to be an all-around worthwhile supplement.  I'm especially interested in it's ability to control blood pressure without side effects.  You can click the image below if you want to buy it online.





Sources:

University of Maryland Medical Center

MayoClinic.com

50,000 hits!

Last night I noticed this site has received over 50,000 hits! This is really exciting--especially considering strongandfit.net is only about six months old.

Thanks to all who have visited!

Skipping Breakfast Hinders Weight Loss

A new study has found skipping breakfast causes the brain to crave high-calorie foods later in the day.

Here's an overview of the study:

Twenty (non-obese) people were shown pictures of low calorie foods (fish, salad, etc) and high calorie foods (cake, pizza, etc) and asked to rate their appeal. The test was performed once after a filling breakfast and once after skipping breakfast altogether. Brain imaging was done as part of the experiment.

This research was lead by Dr. Anthony Goldstone from Imperial College London, UK. Here are his observations:

"When people are fasting -- in this case skipping breakfast -- this obviously leads to people being hungrier, but it also leads to greater activity in areas of the brain involved in reward. In addition, we find that when people are fasting they also prefer high-calorie foods to low-calorie foods."

Previous studies have shown that those who skip breakfast tend to be heavier, eat more fatty foods, and gain more weight as the years go by.

You can read the whole article HERE.

This research kind of reminds me of the Lessons from the Sumo: How to Get Fat.

Creatine Monohydrate Tip

I've already included creatine monohydrate as one of the three effective supplements you can buy.

Now I'll give you a little tip:  creatine monohydrate tends to sink to the bottom of the glass.  If you use creatine as part of your post workout shake, be sure not to waste the creatine that has settled at the bottom.  Go back and ad a little water to the blender (or glass), slosh it around, and drink it.  That way you'll be sure to drink almost all of the creatine you put in--don't waste your hard-earned money.

ads from Shopzilla

UFC 99: What Surprised Me

I've just finished watching UFC 99.  The biggest surprise for me was Cheick Kongo getting beat by Cain Velasquez.  Don't get me wrong--Velasquez is a great fighter and he proved it.  But Kongo has annaialated every opponent in all the matches I've seen. 

I still won't be surprised if Kongo is the heavyweight champ some day.

Hammer Curls for Bicep, Forearm

The Hammer Curl is a great exercise for bicep and forearm development. This video shows the standing version. You can also choose to alternate, doing only one arm at the time. As you can see here, the hammer curl uses a "neutral" grip (as if holding a hammer).

Low Carb (Ketogenic) Diets

I discovered low carb (ketogenic) dieting the hard way.  It started about ten years ago, when I decided to get in the best shape of my life (in terms of body composition).  I joined that "Body for Life" competition.  I trained hard and ate a low-fat diet--I never cheated. I thought this would turn me into a super-lean machine.

Well, I did lose fat, but there were problems:

• I did not get as lean as I thought I would--especially considering the discipline I had with my diet/exercise.
• I lost too much muscle mass.
• I was constantly fighting hunger.

Years before I had heard about a "high fat" diet, but I never paid much attention to it (sounded crazy to me).  I was ready to give it a second look.  I did some research and ran across some good articles.  I read about the Body Opus diet, the Anabolic Diet, and a few others.  These diets/books were more for bodybuilders (I roughly fit into this category, though I don't compete).  I also read a few websites written by those using the Adkins diet. I remember one guy who used to weigh 300 lb until he tried low carb approaches. 

Now I'm a low-carb fan.  I drop carbs whenever I want to get lean.  Here are some of the benefits I've seen:

• I retain almost all of my muscle and strength, even on a calorie restricted diet.
• Hunger is not nearly as much of a problem (this is in part because I use the ECA stack, but the diet itself seems to keep me from feeling overly hungry).
• I'm not as tempted to cheat.  This sounds crazy, but knowing that I can't eat any carbs keeps me from eating junk--I know that eating too many carbs will break ketosis.
• I get leaner, faster than with any other approach.

If you haven't had results with other approaches, consider giving low carb a try (assuming you are healthy or have checked with your doctor).  I'll try to write a few more articles as I have time, but there's no shortage of information out there. 

I would highly recommend The Ketogenic Diet by Lyle McDonald if you want the best book on the subject. 

Mike Mentzer

Time for me to mention another "golden era" bodybuilder: Mike Mentzer (November 15, 1951-June 10, 2001).  Here are the titles he won:

1970 Mr Pennsylvania - AAU, Winner
1971 Mr America - AAU, 10th
1971 Teen Mr America - AAU, Most Muscular, 2nd
1971Teen Mr America - AAU, 2nd
1975 Mr America - IFBB, Medium, 3rd
1975 Mr East Coast - IFBB, Medium, 2nd
1975 Mr USA - IFBB, Medium, 2nd
1976 Mr America - IFBB, Medium, 1st
1976 Mr America - IFBB, Overall Winner
1976 Universe - IFBB, MiddleWeight, 2nd
1977 North American Championships - IFBB, MiddleWeight, 1st
1977 North American Championships - IFBB, Overall Winner
1977 Universe - IFBB, HeavyWeight, 2nd
1978 USA World Qualifier - IFBB, HeavyWeight, 1st
1978 USA vs the World - IFBB, HeavyWeight, 1st
1978 World Amateur Championships - IFBB, HeavyWeight, 1st
1979 Canada Pro Cup - IFBB, 2nd
1979 Florida Pro Invitational - IFBB, Winner
1979 Night of Champions - IFBB, 3rd
1979 Olympia - IFBB, HeavyWeight, 1st
1979 Pittsburgh Pro Invitational - IFBB, 2nd
1980 Olympia - IFBB, 5th

I learned about Mentzer in the 90's from a bodybuilding magazine.  Mentzer was known for his controversial High Intensity Training (HIT) philosophy.  Mentzer believed a trainee should do just one set to absolute failure.  I bought Heavy Duty (Mentzer's book) and even tried his training system.  It didn't do much for me, and I don't agree with his overall training philosophy.  Regardless, I've always been impressed with Mentzer's physique--he received a perfect score (300) when he won the Mr. Universe title in 1978. 

Here's the late bodybuilder's website:  www.mikementzer.com

Exercises That Are Easy on the Knees (Guest Post)

The Following is a Guest Post from the Weight Loss Center:

Having bad knees can certainly put a damper on any exercise routine. It is not only painful to do the wrong exercises; it can be more damaging to your joints and tissues around the knees. Don't worry, however, as there are some ways you can exercise without hurting your knees, and even things that may help strengthen them so that this is not as much of an issue for you any longer. Learn a few simple new or altered exercises and you are well on your way to resuming your exercise program.

One thing to remember before you start with any exercise is to keep your knees in check. That means no matter what condition your knees may be in, you should be sure they are not over extended. That leads to the damage in the first place, or can make existing damage worse. Never bend your knee so much that they stick out further than the tips of your toes. If you do that, you are straining and stretching too far and the tissue will weaken.

If you want to do exercises that are easy on the knees, think about taking up swimming. Not only is this good for those with knee problems, it is good for anyone with any type of joint problem. Water naturally cradles the body and takes the impact out of many of the motions you make. You don't have to swim laps to exercise in the water either. You can take water aerobics classes or you can do some of your favorite exercises, such as water marching or jumping jacks, on your own. You are going to feel better and so will your knees once you have started this type of program.

You may want to consider trying some light weight training for your knees as well. This is probably something you should talk over with your doctor or physiotherapist first, but it can aid in healing your knee problems so that you do not have to worry about special exercises. There are some types of damage that can not be helped with exercise however, and that is why it is good to talk with a doctor and a professional trainer before you start.

Someone with moderate knee pain may want to try walking. However, a very good shock-absorbing pair of shoes or sneakers is a must. A treadmill will work great too for both walking and jogging and will be much easier on your knees than doing these exercises on pavement. Elliptical machines and stair climbers are also excellent pieces of exercise equipment that minimize strain on the knees while providing a good cardiovascular workout. Remember with any exercise you try to start small and see how things feel. If your knees throb or get worse, change your exercises right away.

Author Bio:

Jen Page is a contributing author to Weight-Loss-Center.net, an authority website offering information about Weight Loss, Nutrition, Fitness and Health. Read our latest Fitness Article: “Exercise Routine that Maximizes Weight Loss”.

Online Calorie Counters

Here are a few online calorie counters that I've found:

Calorie Count: http://caloriecount.about.com/    This is my favorite--it shows your search result like a food label

Calorie Chart: http://www.ntwrks.com/~mikev/chart1.html  An alphabetically arranged calorie chart of foods.

My Plate: http://www.livestrong.com/thedailyplate/users/myplate/ A food dairy and calorie counter.

Calorie King:  http://www.calorieking.com   An online counter which gives you the caloric value of several restaurant items. 

FitDay.com: http://www.fitday.com/  Another online counter--apparently you have to register to use it.

USDA National Nutrient Database for Standard Reference http://www.nal.usda.gov/fnic/foodcomp/search/:  There's a great deal of information available, but it doesn't seem as user-friendly as some of the other sites I've listed.

See Also:  How Many Calories Should I Eat?

Saxon Side Bend for Obliques

The Saxon Side Bend is another great exercise for the oblique muscles. It doesn't take much weight because the leverage really stretches and trains the muscles. You can use either dumbbells or a single plate. Here's a video demonstration:

Kevin Laue: One-Armed College Basketball Player

Kevin Laue was born with only one fully developed arm. But that hasn't stopped him from achieving his dream of earning a Division-I basketball scholarship. 

It hasn't been an easy road for him.

Laue worked tirelessly during his grade school years to become a great basketball player.  He earned the attention of a few college recruiters and was featured in Sports Illustrated.   Then-President George Bush saw the article and requested to meet Laue.  It seemed his near impossible dream may come to pass.

Laue broke his leg in a game just hours after meeting the President.  He missed his senior season, and recruiters stopped calling. 

But Laue refused to give up.  He had a chance to play at Fork Union, a strict military school known for sending players to Division-I.  He took full advantage of it and caught the attention of Barry Rohrssen, head basketball coach for Manhattan College.  Coach Rohrssen offered Kevin a scholarship, which he gladly accepted.

Kevin Laue regularly receives letters from those he has inspired.

You can read a more detailed story at Reporternews.com

Strong Muscles=Lower Cancer Risk

A recent study suggests weight training reduces a man's risk for developing cancer:

A team of experts, led by scientists from Sweden's Karolinska Institute, tracked the lifestyles of 8,677 men aged between 20 and 82 for more than two decades.

Each volunteer had regular medical check ups that included tests of their muscular strength.
Between 1980 and 2003, researchers monitored how many developed cancer and subsequently died from it.

The results showed men who regularly worked out with weights and had the highest muscle strength were between 30 and 40 per cent less likely to lose their life to a deadly tumour.

Even among volunteers who had excess tummy fat or a high body mass index, regular weight training seemed to have a protective effect.

In a report on their findings the researchers stressed keeping a healthy weight was still crucial for avoiding premature death.

But they added: "In the light of these results, it is equally important t to maintain healthy muscular strength levels.

-Excerpt from Telegraph.co.uk (emphasis mine).

Just one more reason to lift weights!  

P90X Review

P90X Review: review of the P90X program

I've been a bit critical of some of Beach Body Fitness' products.  But I think P90X deserves a positive review.

Let me start by saying I've never personally used this program--I have my own program I do (weight training, etc) and P90X looks too intense to do alongside my own program.  But I do have a friend who tried it and gave it raving reviews--he lost weight and regained some flexibility.  I've also read several blog reviews who said the same thing. One of these days I think I'll try the abs and/or stretching workouts.

P90X is basically a combination of different types of (intense) exercises: cardio, resistance, martial arts movements, and even yoga/stretching.  The program is designed to keep you from getting bored and to keep your muscles in a constant state of adaptation.

If you are willing (and able) to train hard and invest in some basic equipment, I think P90X is worth a try. 

Here's what you'll need:
*The DVD set (about 120 dollars; maybe less on ebay).
*Dumbells (or resistance bands)
*Exercise Mat
*Chin-up Bar
*Chair/Stool


Now, let me give you one word of caution regarding Beach Body Fitness: beware the "upsale."  If you order directly from them, they'll try to get you to buy their other products (supplements, etc).  Some have found this quite irritating, and I think you can find better supplement deals elsewhere.  Be sure to shop around and get a good deal.

NOTE: Rusty Moore's Visual Impact Cardio has recommendations for how to make programs like P90X more effective.



Alternative Programs:

I have reviewed several program on this blog, so feel free to check out recommended programs for more information.

"Skinny Jeans" May Cause Health Problems

Ladies, keep this in mind next time you go shopping for jeans: