Sunday, January 31, 2010
DO YOU DRINK YOUR WATER??
We have always been taught since we were born that water is a good thing and it is vital for our health and lives. But yet many still struggle to consume enought on a daily basis. We know that we HAVE to have water to live but there are many other qualities this tasty beverage can do for us. One of my favorites, FAT LOSS... Yes FAT LOSS.. Research supports the notion that H2O can help you burn more fat. For one, dehydrated individuals experience a drop in resting metabolic rate (the number of calories they burn in a day). So simply staying hydrated can help to keep metabolic rate, and fat burning optimal. There is other research that has shown that drinking two liters of water raised metabolism about 100 calories. If this doesn't make you want to consume more water I dont know what will. Next time your reaching for a beverage make it some water, your body will thank you!
Sunday, January 10, 2010
"Layman's" Guide to a better body!
Here is 10 simple rules for an easy effective way towards a better body!
1- Drink Water - Shoot for 8 8oz glasses a day, this is a good start.
2- Consume Veggies - Load up these nutrient filled foods with every meal.
3- Eat every 2-3 hours - never go longer than 3 hours without something.
4- Every meal revolves around protein.
5- Consume Med/Low GI Carbs only during insulin sensitive times (Morning & Post workout)
6- Eat FAT - Avacados, Nuts, Cook with oils, Flax Seed ect..
7- Use heavier compound movements - Always look to break PR's whether that be for reps or weight.
8- Do High Intinsity Cardio - Throw the steady state crap out and start doing hill sprints, jumping rope, swinging kettlebells for time ect..
9- Take Fish Oil Daily
10- Sleep & Nap - Get a good nights sleep and jump all over those daily power-naps when you get a chance!
These are all very easy to follow and will lead you to a better body in no-time!
1- Drink Water - Shoot for 8 8oz glasses a day, this is a good start.
2- Consume Veggies - Load up these nutrient filled foods with every meal.
3- Eat every 2-3 hours - never go longer than 3 hours without something.
4- Every meal revolves around protein.
5- Consume Med/Low GI Carbs only during insulin sensitive times (Morning & Post workout)
6- Eat FAT - Avacados, Nuts, Cook with oils, Flax Seed ect..
7- Use heavier compound movements - Always look to break PR's whether that be for reps or weight.
8- Do High Intinsity Cardio - Throw the steady state crap out and start doing hill sprints, jumping rope, swinging kettlebells for time ect..
9- Take Fish Oil Daily
10- Sleep & Nap - Get a good nights sleep and jump all over those daily power-naps when you get a chance!
These are all very easy to follow and will lead you to a better body in no-time!
Monday, January 4, 2010
Tempo???
Here is a blog post (posted awhile back) by a friend/mentor/strength coach Ben Knapp. Ben's work is built on his "time in the trenches" and is someone I really respect, so when he writes things I tend to listen! ENJOY...
Add tempo to change a routine
Most are familiar with the purpose of a bench press...to build a chest. A biceps curl is excellent for building bigger biceps. What exactly determines the ultimate result of the lift..e.g., size, speed, strength, endurance? Do all get an equal stimulus? Doubt it. Adding a tempo to a repetition will highlight the desired training effect.
Tempo can be described as the time it takes to complete the different phases of a strength training repetition. A four digit system was designed to highlight the four parts of a rep.
First number is the eccentric, or lowering, of the weight (e.g., the time it takes going down on a squat or bringing the bar to your chest in a bench press).
The second number represents the time you remain in the stretched position (e.g., the bottom position of a squat) before the concentric (lifting) phase.
The third number or concentric portion, is the actual pushing or pulling of a movement by the athlete.
The fourth number is the amount of time in the "locked out" position or for example the top of a flat bench press.
So a 4010 tempo in the bench press would indicate 4 seconds as the amount of time it takes to lower the weight to the chest, no rest at the chest and 1 second press (typically indicates as fast as possible) and zero rest at the lockout meaning move into the next repetition immediately.
From here we determine that one repetition using a 4010 tempo would take approximately 6 seconds to complete. Here is where I fill in the blanks. Let's use the 4 main strength qualities relative, functional, hypertrophy and strength endurance. Relative is described as the maximum force an athlete can generate per unit of bodyweight regardless of time of force development. The time under tension per set to achieve relative strength is 0-20 seconds. Sports like gymnastics and wrestling are considered relative strength sports. Functional strength training is defined as the amount of strength it takes for a particular sport. Tension time per set for functional strength is 20-40 seconds. Hypertrophy are tension times that cause the largest return for building bigger muscles. The tension time for this strength quality is 40-70 seconds. Strength endurance is defined as an athlete's tolerance to fatigue in strength performances of longer durations. Time under tension that would best support this quality would be 50-120 seconds.
I think an important side note is necessary. Regardless of the strength quality you train, I believe in primarily using the 1RM continuum. This indicates the relationship between reps and the 1 repetition maximum. So using the most weight possible with the prescribed repetitions and tempo, will determine the training effect. So now, are all bench presses created equally?
Add tempo to change a routine
Most are familiar with the purpose of a bench press...to build a chest. A biceps curl is excellent for building bigger biceps. What exactly determines the ultimate result of the lift..e.g., size, speed, strength, endurance? Do all get an equal stimulus? Doubt it. Adding a tempo to a repetition will highlight the desired training effect.
Tempo can be described as the time it takes to complete the different phases of a strength training repetition. A four digit system was designed to highlight the four parts of a rep.
First number is the eccentric, or lowering, of the weight (e.g., the time it takes going down on a squat or bringing the bar to your chest in a bench press).
The second number represents the time you remain in the stretched position (e.g., the bottom position of a squat) before the concentric (lifting) phase.
The third number or concentric portion, is the actual pushing or pulling of a movement by the athlete.
The fourth number is the amount of time in the "locked out" position or for example the top of a flat bench press.
So a 4010 tempo in the bench press would indicate 4 seconds as the amount of time it takes to lower the weight to the chest, no rest at the chest and 1 second press (typically indicates as fast as possible) and zero rest at the lockout meaning move into the next repetition immediately.
From here we determine that one repetition using a 4010 tempo would take approximately 6 seconds to complete. Here is where I fill in the blanks. Let's use the 4 main strength qualities relative, functional, hypertrophy and strength endurance. Relative is described as the maximum force an athlete can generate per unit of bodyweight regardless of time of force development. The time under tension per set to achieve relative strength is 0-20 seconds. Sports like gymnastics and wrestling are considered relative strength sports. Functional strength training is defined as the amount of strength it takes for a particular sport. Tension time per set for functional strength is 20-40 seconds. Hypertrophy are tension times that cause the largest return for building bigger muscles. The tension time for this strength quality is 40-70 seconds. Strength endurance is defined as an athlete's tolerance to fatigue in strength performances of longer durations. Time under tension that would best support this quality would be 50-120 seconds.
I think an important side note is necessary. Regardless of the strength quality you train, I believe in primarily using the 1RM continuum. This indicates the relationship between reps and the 1 repetition maximum. So using the most weight possible with the prescribed repetitions and tempo, will determine the training effect. So now, are all bench presses created equally?
Sunday, January 3, 2010
My "Toolbox"
Just as there are very few people who really wanna train and are dedicatted to achieving their goals there are very few trainers who further educate themselves properly to improve their craft. And come on folks, simply hitting up an NASM or NSCA local seminar for the sole purpose of attaining CEU's is NOT further educating your craft. Can you learn something? Sure, but I believe further educating yourself is far more than attending seminars 3 times a year. I dont believe I have done everything right as a trainer throughout my early years in fact I think alot of what I did minus the last 8 months have been a diservice to my clients. What im trying to say is I have learned more in 8 months than I have my whole life through kinesiology classes at UCO to studying the NSCA handbooks ect.. I found a niche of trainers who were busy getting results instead of writing articles, speaking at seminars, repping their certification behind their name. I studied them, watched the route they take with their clients, saw the results firsthand and then simply applied it to my own practice. I have became friends with strength coaches across the country, each one bringing something new to the table. It's like a "toolbox" so to say, I may not know all the answers to every question or problem that faces me in my gym but I am confident someone in my "toolbox" knows the solution. So I ask you to take a look at what minds your trainer attaches himself to?? Take a look at what he does daily to further his knowledge. What does his "toolbox" look like??
-LT
-LT
What the iron has done for me..
The iron has a special meaning to many of us. To me it's like a gift from god. A way to define myself, push myself, challenge myself. A true antidepressant in every sense of the word. Over these last couple of weeks throughout my birthday, christmas and new years I really took thought to what "The Iron" has meant to me an and done for me. It has brought me life, business, friends, health, challenges and a way to express myself. Throughout the deepest and hardest times in life "the iron" has never failed me. I realize to many of you the iron has done nothing, in fact many hate working out period. Everyone however has something in their life that brings them hope, joy, a sense of well-being. I strongly urge everyone to find that and embrace it to the fullest in 2010!
-LT
-LT
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