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AtoZ Fitness Weekly Newsletter October
8th
2006 Edition |
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- In
this October 8th 2006 issue:
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- Message from
Lewis
- Featured Fitness
Article
-
Critical
Fitness with Adrian Birkby
- Dr.Vince Lambri's
Fitness tips
- Lynn VanDyke's
Melt-The-Fat Article
- Impact-photography.com
Weekly Inspirational Image
- Weekly Featured
Recipe
- Unconventional Iron with
Nick Nilsson
-
Marc David's What Every
Beginner Should Know But Probably
Doesn't.
- AtoZ Pick Page
Supporters
- AtoZ Fitness and You
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Check out some of our
favorite fitness e-Books.
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Please Click-Here if you
wish to unsubscribe.
Note:Please
do not hit reply to this newsletter address as it is
NOT monitored for e-mail. If you wish to
contact me directly please click-here and create a general support
ticket.
Attention: Adults Who Often Feel Tired or Sleep
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Your Energy, But Also Gives You 1 to 3 Extra
Free Hours Every Day — Starting
Your Very First Night!?! "
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To Learn More About Power Sleeping .
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This Weeks AtoZfitness's Featured
advertiser. | |
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*-* NEW *-*
Coming Next week a weekly
introduction from AtoZfitness's new certified
personal trainer Sarah Thorstensen
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Nick Nilsson's Weekly Fitness Tips
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The Ten Worst Pieces of
Training Equipment I've Ever Used
By Nick Nilsson
From the Trampoline Stair Machine to the
Self-Impaling Cable Row Machine, you will not
believe just how
bad some training equipment can be.
Almost every single gym in the world has a piece
of equipment in it that every member hates to
use. It sits in the corner like a mousetrap,
waiting for the next victim to get close. I've
traveled the world in search of the worst of
these diabolical machines (well, not really, but
you get the idea).
Keep in mind, these are real pieces of equipment
that I've actually used (but not for long!).
1. The Power Rack With Aluminum Safety Rails -
if a rack has safety rails that are 1 inch in
diameter, weigh 3 pounds each and are BENT, stay
far, far away.
2. The Eight-Foot Pulldown Machine - have you
ever used a pulldown machine where you needed to
stand up on the seat to be able to reach the
bar? It's about as practical as playing golf
with a bowling ball (a little tricky to get into
position if you're using more than your
bodyweight too).
3. The Back-Breaker Crunch Machine - try a rep
in this thing. It'll fold you up like an
enchilada and not in a good way. That sharp,
shooting pain in your lower back does NOT mean
your abs are working.
4. The Short and Skinny Flat Bench - I have no
idea who built this thing as I've only ever seen
it one gym but this guy needs to be fired. This
wonderfully unstable twelve-inch long bench is
perfect for exercises that don't require a good
base of support or pretty much any support at
all. It was the only "bench" in the entire gym
that wasn't nailed down so it was all I had to
use for 500-pound partial bench presses. Fun!
5. The Shoulder-Separator Flye Machine - the
designers of this machine must not have realized
that your shoulders don't bend backwards quite
as far as they go forward. Never before had I
seen a machine that almost made your elbows
touch behind your back for a "complete" stretch.
6. The Self-Impaling Cable Row Machine - I quite
like cable row machines that have a support pad
for your chest. I encountered one version that
had a pad that was all of 2 square inches and
set so that it pressed directly into your solar
plexus as you rowed. It was like getting punched
in the guts with every rep!
7. The Trampoline Stair Machine - what could be
better than a stair machine that automatically
shoots your one leg back up so fast as you push
the other one down that you almost knock your
teeth out with your knee? How about an
escalator.
8. The Crooked Smith Machine - normally when you
look at the bar on a Smith Machine, it is
horizontal. Not this thing. I must confess, I
didn't actually use it though. The fact that
everyone who did any exercises on this machine
walked away leaning at a 20-degree angle kind of
scared me off.
9. The Seatless Stationary Bike - I didn't
actually use this one either, for reasons too
painful to discuss.
10. The Knee-Cracker Leg Extension Machine - the
leg extension is not the healthiest exercise for
your knees to begin with but the designer of
this machine for some reason felt it necessary
to enhance this danger by inclining the seat.
Imagine doing a leg extension with your hips
down, your knees up level with your chest and
your heels forced back underneath your butt.
When the sounds of someone crushing bubble wrap
comes out of your knees, you know something is
not quite right with the machine.
------------------
 Nick Nilsson
is Vice-President of the online personal
training company BetterU, Inc. He has a degree
in Physical Education and Psychology and has
been inventing new training techniques for more
than 16 years. Nick is the author of a number of
bodybuilding eBooks including "Metabolic
Surge - Rapid Fat Loss," "The
Best Exercises You've Never Heard Of," "Gluteus
to the Maximus - Build a Bigger Butt NOW!"
and "The
Best Abdominal Exercises You've Never Heard Of
. | If
you have any questions about this training tip or any
other fitness information, please feel free to contact
us at betteru@fitstep.com . |
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These health,
fitness and training tips are sponsored by “Fitness-eBooks.com” http://www.atozfitness.com/dt/t.php?id=129Here
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Turbulence Training Weekly Fit Tip | |
Recently
both my clients and myself have been
experimenting with an additional
mini-workout added to our regular Turbulence
Training (TT) workouts. By doing a
bodyweight circuit (10-20 minutes of 4-5
exercises in a circuit) at the opposite end
of the day from our workout, we've found
that we boost our metabolism again and
increase our fat loss results.
So if you do your TT workout in the morning,
add a bodyweight circuit after dinner. On
the other hand, if you workout in the
afternoon, do a bodyweight circuit first
thing in the morning.
A sample idea
might be:
1) Prisoner
Squat (12 reps)
2) Kneeling or Regular Pushup (8-12 reps)
3) Split Squat (8-12 reps per side)
4) Mountain Climber (10 reps per side)
Repeat twice.
If your metabolism has slowed down due to
improper dieting or lifestyle, then the
Turbulence Training Lifestyle will help you
get back on track to lose fat and gain
muscle. Once you correct your metabolism,
you will be on the road to losing the fat
for good.
About The Author
Craig
Ballantyne
trains
athletes and executives in
Toronto, and
writes for Men's
Fitness magazine and Maximum
Fitness magazine. His
trademarked Turbulence
Training workouts and his
comprehensive workout
manuals (including the
Turbulence Training
featured on his website. And
his
Bodyweight Workout which
is a joint venture with
Lewis Wolk Owner of
Atozfitness.com
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Weekly Featured
Recipe by GHF: | |
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Cinnamon Rolls |
| Makes: 20 servings |
| Ingredients: |
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- 1 pound loaves \"Rhodes White Bread\" (or
other brand) thawed
- 2 tablespoons non/lowfat margarine, melted
- 2/3 cup brown sugar, packed
- 1 teaspoon cinnamon
- 1/2 cup evaporated skim milk
- 2/3 cup powdered sugar
- 1 tablespoon skim milk
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| Directions: |
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- Roll dough
to an 18 inch rectangle and brush with
margarine.
- Combine next
2 ingredients in a bowl and sprinkle evenly
over dough and roll.
- Cut into 20
slices.
- Place rolls
in two 8-inch round baking pans.
- Cover and
let rise 2 hours.
- Pour
evaporated milk over rolls.
- Bake at 350
degrees F for 25 minutes.
- Combine
powdered sugar and milk in a bowl.
- Drizzle over
rolls while still warm.
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| Nutritional
Information:: |
- Serving size: 1 roll
- Calories: 130
- Fat: 3 g
- Cholesterol: 2 mg
- Protein: 3.5 g
- Carbs: 20 g
- Fiber: 1 g
- Sodium: 130 mg
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Their
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Featured Fitness
Article: | |
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Burn Fat And
Curb Your Appetite With This
Metabolism-Boosting Food
By Tom Venuto, NSCA-CPT, CSCS
www.burnthefat.com
There have been countless studies performed
on the role of protein in the muscle growth
process to try and determine exactly how
much protein you should consume to build
muscle mass. Recently, several studies have
looked at the role that dietary protein
plays in helping you lose fat, and more
importantly, helping you keep it off!
One thing scientists have discovered is that
eating lean protein foods is important for
regulating body composition because it
decreases your appetite.
In a 2003 study reported in the journal,
Current Opinion in Clinical Nutrition And
Metabolic Care (2003; 6(6): 635-638),
protein was shown to be more satiating (made
you feel fuller) than both carbohydrate and
fat both in the short term and the long
term.
Eating more lean protein foods has also been
proven as an effective strategy to help you
burn fat and keep it off because of
something called, “dietary thermogenesis”
(also known as the thermic effect of food).
In a study published in the British Journal
of Nutrition in 2005 (93(2): 281-289),
researchers followed a group of 113
overweight subjects after 4 weeks of a very
low calorie diet, through a 6 month period
of weight maintenance. The subjects were
divided into a protein group or a control
group. The protein group was simply given an
extra 30 grams of protein per day on top of
their usual diet.
The researchers found that during weight
maintenance, the group with the higher
protein intake was less likely to regain the
lost weight, and any weight gain in the
protein group was lean tissue and not fat.
The results were attributed to higher
thermic effect and a decrease in appetite.
Although calories will always be the bottom
line when it comes to fat loss, studies such
as these are confirming what bodybuilders
have known for a long time: That calories
are not the only factor that can influence
your body composition. Your protein intake
and your ratios of protein relative to
carbohydrate and fat can clearly play a key
role in helping you lose fat and keep the
fat off.
None of this is news to bodybuilders or to
anyone who is already familiar with
bodybuilding-style nutrition programs such
as Burn The Fat, Feed The Muscle. But it’s
interesting that such positive results were
achieved in studies where protein was
increased so conservatively - as little as
30 additional grams of protein per day or a
20% increase above traditional protein
recommendations.
Many bodybuilding-style diets (such as Burn
The Fat and Body For Life) call for as much
as 30%-40% of the total daily calories from
protein and some competitive bodybuilders
crank up the protein (temporarily) to as
much as 50% before competitions.
I’m curious to see if any research is ever
conducted with these more aggressive protein
intakes. If so, my guess is that we will
find once again, that the bodybuilders are
ahead of the science when it comes to the
manipulation of diet for improving body
composition.
The take home lesson is simple: If you
remove some carbs and put in some protein -
nothing too radical; even as little as
trading 30 grams per day of carbs for 30
grams of lean protein - this small change in
your diet may decrease your appetite,
decrease your body fat and help you keep the
fat off after you lose it.
--------------------------------------------------------------------------------
About The Author
Tom Venuto is a lifetime natural
bodybuilder, an NSCA-certified personal
trainer, certified strength & conditioning
specialist (CSCS), and author of the #1 best
selling diet e-book, Burn The Fat, Feed The
Muscle. Tom teaches you how to lose fat
without drugs or supplements using the
little-known secrets of the world's best
bodybuilders and fitness models. Learn how
to get rid of stubborn fat and turbo-charge
your metabolism by visiting
www.BurnTheFat.com, home
of Burn The Fat, Feed The Muscle and
www.BurnTheFatInnerCircle.Com, the
Internet's premiere members-only fat loss
support community. . |
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What Every
Beginner Should Know by Marc David
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When Should You Increase The Weight?
By: Marc David
www.Beginning-Bodybuilding.com
Copyright © 2006 Marc David
Without progression, the body has no reason to adapt and that leads to stagnant training. Which is known as the dreaded PLATEAU.
If you aren't making gains with your current program, then you aren't going to achieve the results you want. A big mistake many people make is finding a program and sticking with it even if the program isn't producing results.
"If you keep on doing what you've always done, you'll keep on getting what you've always got." -- W. L. Bateman
A common belief is that if you just stick with the program, results are inevitable.
Think about this...
If you aren't seeing results on a MONTHLY basis in some capacity, it's time to change the training protocol.
99% of success comes from having a well formulated plan. A good plan includes tracking your progress. By monitoring your nutrition, body composition, and keeping a training journal, you will be able to see how you are progressing or if you are not making any progress. Keeping some type of journal will allow you to make educated decisions on when and if it's time to change your training load (the weight you are lifting).
Frankly...
If you do not set specific goals, and if you do not monitor the own progress toward those goals, then how can you assess if you are making progress?
Your training program should always be focused on progression to meet your overall goals. This is where having a specific goal and timetable is important. You don't want to just training the same way for an extended period of time and hope for results.
But let me go back to the beginning of your question and let's find out if there is a simple way to figure out when to increase the weight you are using in your training program.
Graves and Baechle developed a dynamic formula to assess when progression is necessary called the 2-for-2 Rule. They said that "if you can successfully complete two or more repetitions in the last set in two consecutive workouts for any given exercise the load should be increased."
For example, 3 sets of 8 repetitions may be prescribed for a particular exercise. When you can complete 2 more repetitions (i.e. 10 reps) on the final set for 2 consecutive sessions the weight should be increased.
The International Sports and Science Association (ISSA) recommends a load increase of 2% to 5% percent for advanced trainees and 5% to 10% percent for new and intermediate trainees.
But first a warning: Advanced athletes who are beyond these guidelines will probably need to adjust the ranges as necessary where a beginner might not. The reason for this is the beginner has much more room from improvement than a seasoned athlete.
Another reason for this is that a beginner has a lot of neural transformations occurring rather than muscle hypertrophy. Improved motor unit synchronization and the recruitment of new motor units account for this faster rate of progression. This is one reason that new strength athletes will progress in strength faster than muscle size.
About the Author
Marc David is an innovative fitness enthusiast and the creator of the "The Beginner's Guide to Fitness And Bodybuilding." method on www.Beginning-Bodybuilding.com
He can show you how to reduce your body fat thru diet, how to gain weight or create more muscle thru an abundance of workout tips by training LESS, not more!
Once a self-confessed skinny, "135-pound weakling." Today Marc is a 200 pound bodybuilder who teaches thousands of people to gain weight, build muscle and reduce body fat with a workout and nutrition system so simple that even a complete beginner can understand it!
Marc dispels many "bodybuilding myths", tells you what most people never realize about nutrition, and what the drug companies DON'T WANT YOU to know. visit www.Beginning-Bodybuilding.com
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Depending on a few factors like how the exercise
is done, the amount of weight used and the ROM
at the time of the exercise, weight training can
increase or decrease your flexibility. To learn
more about factors that affect your workouts and
bust the myths around building muscle and
burning fat, take a look at the Beginner's Guide
to Fitness and Bodybuilding (now includes meal
plans).
http://www.beginning-bodybuilding.com
------------------------------------------------------------------------------------
 The complete,
A-to-Z, step-by-step
beginner's course
on how you can
start building muscle and losing fat quickly and easily
without crazy diets, supplements or insane training
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The Beginner's Guide to Fitness and Bodybuilding
System is the routine you've never done. Learn
how to avoid boredom, discover sources for
exercises and make the best gains of your life.
Check it out at
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 Bio:
If
you think being educated about a new profession
from a guy who admits to being a beginner for 16
years - is a bad idea... What Every Beginner Should
Know" is not for you.
If you
think learning how to make slabs of muscle from
a guy who only gained 15 lbs in just over 15
years - practically making no changes
whatesoever - is a bad idea... "What Every Beginner Should
Know" is not for you.
If you
think discovering how to live the "good life"
from a guy who was facing 16 years in beginner
land is a bad idea... again... "What Every Beginner Should
Know" is
not for you.
But if
you are looking for the real... the genuine...
the no b.s. way to
become fit, put on 10 lbs of muscle in 3 months
and shed body fat quickly and easily - and at
the same time - avoid any of the pitfalls
massive success comes with... this will be the most
rewarding information you'll ever come
across.
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Dr.Vince
Lambri's Fitness tips
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SUPPLEMENTAL READING
Guidelines for Taking Vitamins
and Supplements
There is much debate today
concerning the pros and cons of
taking nutritional supplements.
While most supplements can be
beneficial, the wrong supplement
or improper dosage can cause
serious and even fatal results.
The main reason you should take
supplements is to “supplement”
your diet with essential
nutrients that may not be
available in sufficient
quantities from your daily food
intake. This is especially true
for people on caloric
restrictive diets necessary for
weight loss. Other common
reasons are performance
enhancement, muscle gain and
anti-aging prevention.
If you are currently taking
nutritional supplements or are
considering taking supplements,
here are some helpful guidelines
to follow.
GET A MEDICAL EXAM
Before taking any supplements,
get a check up from your
physician. You may have a
physical condition that a
particular supplement may be
contraindicated. Discuss with
your physician your supplement
plan and follow any
recommendations.
ASK FITNESS PROFESSIONALS
Physicians usually are well
versed in medical knowledge but
don’t always know the latest
research on supplements. Ask
your pharmacist, personal
trainer, nutritionist or health
foods store salesperson for
additional information.
LEARN ABOUT THE SUPPLEMENTS ON
YOUR OWN
Do not rely on the advice or
word of others as your only
source for information on
supplements. Do some research
on your own to find additional
information on a supplement.
The internet is a good place to
start.
AVOID STRANGE BREWS, CONCOCTIONS
OR POTIONS
Use supplements from a name
brand company that provides
pharmaceutical grade products
and list all the ingredients.
Avoid unusual or unknown items.
FOLLOW THE DOSAGE
Make sure to follow the
recommended dosage for a
particular supplement. This is
true for the dosage amount,
ingestion timing and water/food
intake.
MORE IS NOT BETTER
Do not assume that ingesting a
greater amount of a particular
supplement will increase the
effects of that supplement. It
won’t. Over-dosage is the main
reason why people become sick,
injured or suffer even worse
consequences.
DISCONTINUE USING SUPPLEMENTS IF
YOU HAVE SIDE EFFECTS
Even though you may be medically
and physically fit to take a
particular supplement, if you
feel any unusual side effects
stop at once. Your body is
trying to tell you that this
supplement may not be right for
you. |
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 For more
useful fitness tips, personal training and
exercise programs, nutritional counseling and
secured online purchases of vitamins,
supplements, fitness products, exercise
equipment and training accessories go to
www.everybodyfitness.com .. EVERYBODY FITNESS has it all for
everyone.
In order to keep himself in
shape and relieve the stress of career
responsibilities. Vince found himself
increasingly interested in the science of
resistance training, nutrition, weight training
and exercising. He was surprised to learn that
there is a tremendous amount of information
concerning exercising and physical fitness.
Often there seemed to be conflicting viewpoints
about the merits and methods of different
exercises. He began to study the science of
exercise and fitness and ultimately became a
certified personal trainer with the American
Council on Exercise.
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AtoZfitness Featured
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Impact-photography.com
Weekly Inspirational Image:
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Lynn VanDyke's
Melt-The-Fatt | |
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Which Is a Better Fat Burning Method: Cardio or
Strength Training?
By Lynn VanDyke, Master Trainer and Author of
Melt the Fat
I have a confession to make. I am a master
fitness trainer and I actually have an opinion
about cardio and strength training. If you are
looking for a sweet, two-sided article that
gives you plenty of fluff and little advice then
this article is not for you.
I am going to give you my thoughts and opinions
on my preferred method of fat loss. I just want
to be truthful and direct about my experiences.
A typical day for me includes meeting my clients
for their weekly workout sessions and
motivational chats. I also have an opportunity
to talk with potential clients. Each day I talk
with men and women about one thing: fat loss.
I provide the same speech day in and day out. I
do not mind this. In fact I wake up each
morning thrilled and excited to spread the word-
the gospel of fat loss. Many of my potential
clients are surprised by my opinions.
I am going to ask you for something. I am going
to ask you for the same exact thing I ask
potential clients- try my advice for a few weeks
and then make a judgment.
There’s nothing for you to lose except some
unwanted and unhealthy fat. If I am wrong in my
advice then simply stop the recommendations. If
my advice helps you then keep going. Learn more
about me and why I am one of the few personal
trainers that actually has an opinion about the
best fat loss method.
Here’s the thought that shocks my potential
clients: limit your cardio and increase your
strength training.
That’s it. Sounds simple and, if I am to tell
the truth, it is simple. This very basic
concept causes many people to think I’ve lost my
brain. After all isn’t cardio the ultimate fat
burning workout? Nothing beats 45 minutes on
the treadmill. Right?
Wrong. The reality and cold hard truth is that
strength training is the best and surest way to
increase your metabolism, burn fat and sustain
long term weight loss. Cardio is important, but
not nearly as important as many Americans
believe it is.
Use the following advice at your own risk. It’s
worked for me and my clients. It has been one
of the few ways folks lose fat and keep it off.
Before I divulge a sample program let me say one
more thing to tempt you- a pound of muscle burns
5 calories per day. A pound of muscle burns 50
calories per day. Simply adding 5 pounds of
beautiful, lean and toned muscle equals an
additional 250 calories burned per day. Pretty
impressive.
Sample Weekly Routine (warm up before all
exercise sessions):
Monday and Thursday:
Participate in an upper body strength training
routine. Consider doing 3 sets of 8 reps for
all upper body muscle groups. Add 10 minutes of
medium intensity cardio when you’re done with
the weights. Follow with a cool down.
Tuesday and Friday:
Participate in a lower body and abdominal
strength training routine. I enjoy doing 3 sets
of 8 reps for all lower body muscles and the
abs. Add in 10 minutes of medium intensity
cardio after the strength training. Follow with
a cool down.
Wednesday and Saturday:
Toss in a 20-25 minute interval cardio program.
Work at a ratio of 2:1 (1 minute easy intervals
followed by 30 second higher intensity
intervals).
Sunday:
Rest day
Before I opened my own business I would train
clients in regular gyms. I always saw members,
particularly women, doing long cardio sessions.
After years of experience and personal
transformation I began suggesting these members
give up on so much cardio. I asked them to
consider weight training.
Most looked at me and laughed. Women were
deathly afraid of touching a dumbbell, and if I
were lucky enough to get them to consider the
outrageous idea… they did not want to lift a 10
pound weight for fear of bulking up. That won’t
happen! I have spent years trying to educate
the public about strength training.
Take the next few weeks and focus on the above
program. Do not fear the weights. Lift heavy
and push your muscles. Your muscles should be
fatigued by the last few reps of each set.
Always maintain perfect form and always have
complete control over your workout.
Cardio is wonderful. Nutrition is vital.
Strength training is the master of fat loss.
Whether you have a few pounds or 70 pounds to
lose, strength training is your answer. Go
ahead and give it a try. Talk with a personal
trainer if you need additional help and always
ask your doctor if it’s okay to start a fitness
or nutrition program.
Each pound of muscle you have burns 50 calories
per day. Imagine adding a few pounds of
muscle. You’ll have the perfect body you’ve
always dreamed of- lean, toned, cut and always
burning fat.
About the Author:
Lynn VanDyke is a master trainer and fitness
nutritionist. Her fitness site,
http://atozfitnes.lynnvidi.hop.clickbank.net
is ranked within the top 1% of all websites. She
has authored the wildly popular ebook, Melt the
Fat (http://www.melt-the-fat.com).
It is yielded as one of the best fitness and
nutrition ebooks available.
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Lynn VanDyke is the head trainer at
http://www.TrainerLynn.com . She will create
a custom fitness and nutrition program for you.
Get dramatic results with a professionally
designed workout routine and menu. Work with a
master trainer and fitness nutritionist 1-on-1
and finally achieve your weight loss goals!
Simple and extremely effective.
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About Lynn
VanDyke:
Lynn is emerging as one of the
Internet’s leading fitness and nutrition
authorities. She is the proud owner and
master trainer at http://www.strength-training-woman.com. Take a huge
action step and sign up for her free No Limits
e-newsletter. It is packed with recipes,
tips and how-to information. You may sign
up directly by heading to http://www.strength-training-woman.com/no-limits-ezine.html.
Lynn is also the creator of the
http://melt-the-fat.com.
It is a 400 + page interactive program that
shows you how to create a fitness routine,
nutrition program and life goals map. It
comes complete with over 160 daily menus, over
100 strength training routines and over 60
secrets to sticking with it!
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Lynne VanDyke is
the author of Melt the Fat and a contributing
author to the newest All Star Secrets E-book
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Melt-The-Fat is a
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100+ Strength Training
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Critical Fitness with Adrian
Birkby: | |
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10 Reasons why your weight loss program has hit
a plateau!
Very often a weight loss program will work for a
while. All of a sudden the results plateau,
confidence drops and it seems like you’ll never
reach that goal. Fear not! All may not be lost,
the following suggestions may help get back on
track.
-
Change calorie intake for new weight:
If a considerable amount of weight has been
lost through exercise and realistic calorie
reduction (i.e. not starving yourself) its
possible that the current calories intake is
ideal for sustaining the weight you have
attained but in order to go below that
further calorie is necessary. The easiest
way to go about this is to reduce calorie
consumption by 10 – 20% providing current
intake isn’t at or below your resting
metabolic rate (RMR). RMR is the amount of
calories required just for the body to run
itself without day-to-day activities or
exercise. There are formulae available on
the Internet to determine it (try searching
google.com).
-
Calorie intake is too low:
If calorie intake is below the RMR the body
will slow metabolism down in order to
survive. In other words once you cross the
line (RMR) the more you reduce calories the
slower your metabolism gets.
-
Meal order & activities:
Is important to arrange meals so that you
eat more when during the times of day when
you are most active and less when you
aren’t. As a general rule of thumb avoid
eating three hours before you go to bed.
-
Meal frequency:
In general the metabolism functions best
when it eats every 2 – 3 hours.
-
Naturally inclined body composition:
Just how lean are you already? Take a body
composition test. Its good practice to have
a target weight, but if you’re a woman
hoping to loose another 5 – 10 lbs and your
body fat percentage is 13% you may find it
very hard to drop anymore weight.
Furthermore if weight loss is achieved
beyond this it may result in lost muscle
rather than fat. Everyone has a genetic
weight limit of which it is extremely hard
to get below.
-
Metabolic disorder:
It is possible that you suffer from a
metabolic disorder. Under active thyroids is
especially common among women.
-
Repetitive workouts:
If your cardio and/or resistance are all the
same the body will adapt to them
specifically. You’ll burn calories but the
workouts won’t have the same boosting effect
on your metabolism as they once did.
-
Type of resistance training:
The best type of resistance training to be
doing to promote weight loss is hypertrophy.
An extra pound of muscle will burn an extra
50 – 100 calories per day. Even with calorie
restriction a limited amount of muscle can
still be built utilizing the bodies fat
stores as a source of energy.
-
Lack of accountability:
If you don’t have accountability it’s very
easy to get lazy during workouts.
Accountability can be in the form of a
personal trainer, a training partner or even
a training diary.
-
Overtraining:
If sufficient time isn’t allowed for the
body to properly recover then performance
during workouts will drop. A drop in
motivation to either train hard or train
often accompanies this at all. As a result
fewer calories are burned. It can take weeks
or even months for the body to recover from
overtraining depending what stage its at.
Its best to take a week off at least twice a
year from all training and not to over do it
the rest of the time.
If you are still stuck in a plateau after
addressing these issues: its time to seek the
advice of a personal trainer. Individual people
require individual solutions; whilst this
article might help the majority there are always
exceptions.
Adrian Birkby BSc CSCS MPT | |
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Critical Fitness with
Adrian Birkby
 Adrian
Birkby
BSc CSCS MPT is a Research Physicist and Trainer. He
has studied under the NESTA, NSCA and IART and holds
various certifications in personal training, sports
conditioning, nutrition and a degree in applied physical
science. His strengths lie as an exercise theorist and
analyst with a specialty for non-traditional approaches
and alternative forms of conditioning, resulting in the
delivery of science based fitness solutions for
individuals rather than the ‘average person’.
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Unconventional Iron with
Nick Nilsson: | |
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Training The Stretch - A
Stretch Position Giant Set That Will Pile on
Muscle
By Nick Nilsson
Looking to gain maximum muscle? The stretch
position of a muscle is the best place to
start. With proper use, you can not only
activate more muscle fibers, you may even be
able to SPLIT your muscle fibers, making
more of them - that means faster gains, more
easily!
When it comes to training, all exercises are
NOT created equal. If you're looking to gain
mass, you know the squat is going to add a
lot more muscle to your legs than a leg
extension.
But did you know that focusing work on the
greatest stretched position of a muscle can
give you a similar advantage in muscle
building?
Research has shown that placing high tension
on muscles in their stretched position can
have two extremely important effects on
muscle building.
The first is greater activation of your
muscle fibers - they fire in larger numbers,
which is just what we need to build muscle.
When you add tension to the muscle in the
stretched position, you activate what is
called the Myotatic Reflex (a.k.a. stretch
reflex). It's a reflex designed to protect
the joints when heavy loads are placed on
the muscles in the stretched position. To
try and protect the joint, the body
activates more muscle fibers to try and get
that load out of the stretched position.
More fibers worked means more fibers
growing!
The second important effect of
stretch-position training, while being a
potentially VERY powerful one, is still only
a theoretical one. Because while no human
studies have confirmed this effect, numerous
animal studies have demonstrated it
reliably, showing overall muscle size
increases in the order of 300% (which is
HUGE).
The effect is "hyperplasia," which means
muscle fiber splitting (compare it to
"hypertrophy," which means muscle fiber
growth). When high tension is placed on the
muscle in the stretched position, a single
muscle fiber may actually split into TWO
muscle fibers in response.
More fibers in the muscle means more overall
potential growth! If you have more muscle
fibers, it's just plain easier to build
muscle. Having more muscle fibers is most
likely one of the reasons some people just
build muscle faster than others.
So how do we train to maximize muscle growth
from the stretched positions of muscles?
We're going to utilize a technique I've come
up with that I call "Pre/Post-Exhaust
Stretch Giant Sets." It's a fancy name for a
technique that is as effective as it is
challenging and, to be completely honest,
downright painful. Just know right up front
that this is NOT a technique you can coast
through, but if you're ready for some
serious results, get ready to dig in...
To demonstrate this technique, I will use
the chest as an example. You're going to be
doing two exercises - dumbell flyes and
barbell bench press. But here's the
key...you're not going to be doing the whole
range of motion of either of them!
At the end of this article, I will also
include a link to a video of this technique
in action so you can see EXACTLY how it's
performed.
Part one of this giant set is the
Pre-Exhaust. Take dumbells you could
normally do about 10 to 12 full reps of
dumbell flyes with, lay down on a bench or
Swiss ball and lower the dumbells down to
the bottom, stretched position.
Now you're going to do partial, bottom-range
reps of the dumbell flye exercise. Let the
dumbells stretch your pecs at the bottom
then, with a short, powerful movement, raise
them up a couple inches. Now immediately
bring them back down into the stretch
position and hold, letting the pecs stretch.
Perform as many reps as you can with this
technique.
Part two of the giant set is continuous
tension training. Immediately get up and
move to the dip station (you can also use
the bench press for this). When doing dips,
normally just using bodyweight should be
fine. If you're using the bench press,
before you start the giant set, you should
pre-set the bar with a weight that you can
normally do 12 to 15 reps with.
When doing dips for chest, you should have
your body in a half-moon position, hunching
forward and setting your elbows out wide to
the sides. Look down as you're doing the
reps to keep the tension on the pecs.
With dips, lower yourself down ALMOST to the
very bottom then push yourself back up
ALMOST to the top. When doing bench press,
unrack the bar and lower it to ALMOST the
bottom position then, with no pause, press
it back up to ALMOST the top position. With
no pause, lower it back down to the same
position as before.
What you are doing here is continuous
tension training in the middle range of
motion of the dip or the bench press. You're
never getting a full stretch and you're
never locking out. The pecs get NO rest
during the entire set. Do as many reps as
you can on the dips or the press then step
down or re-rack the weight.
Now, if you thought the first two parts were
hard, you're in for some fun...here's where
it gets REALLY tough.
Go right back to the dumbell flyes, get back
into position on the bench or ball (using
the same dumbells as you were using before)
and do ANOTHER stretch position partial set.
This final post-exhaust set is going to
really set off the alarm bells in your body!
So basically, the first set of partial flyes
is going to take advantage of the increased
muscle-fiber activation you get with a
stretched-position exercise. Then, when you
go into continuous tension pressing, more
muscle fibers will be working under that
continuous tension, increasing the results
you get in terms of hypertrophy (fiber
growth). Now, when we get to the final
partial flye set, the goal is hyperplasia
(fiber splitting). The muscle fibers are
exhausted and pumped up with blood from the
first two parts of the giant set. Now the
high tension in the stretched position is
going to be a serious emergency to the
muscle fibers and (hopefully) induce
splitting of the muscle fibers.
It's a tough giant set but, when you're
done, you'll know that you had a great
growth-producing set!
"Pre/Post-Exhaust Stretch Giant Sets" can be
done with ANY bodypart, making it a very
versatile technique. Here are some examples
of exercises you can use with each bodypart:
Chest:
Any flye movement and any pressing movement
Back:
Dumbell pullovers and any rowing or pulldown
movement
Shoulders:
Cable lateral raises or leaning dumbell
lateral raises (leaning against a solid
object with your working arm hanging down in
front of you) and any pressing movement
Quadriceps:
Sissy squats and squats, split squats or leg
press
Hamstrings:
Stiff-legged deadlifts and leg curls
Biceps:
Incline curls and any general curling
movement
Triceps:
Any overhead tricep movement and dips or
close grip presses
Calves:
Donkey calf raises and seated or standing
calf raises
When incorporating this technique into your
workouts, I would suggest doing no more than
3 or 4 of these giant sets for the back,
chest or thigh muscles and no more than 2 or
3 for the other smaller muscles. It's also
not a technique you should use every
training session - maybe once every week or
two for a bodypart. It's very intense and
demands a lot of recovery energy. Be sure
you give your body and muscles the fuel they
need to take full advantage of this
potential growth!
Give this giant set technique a try in your
next workout and let me know how it feels!
Click-Here to watch a video of this
technique in action! |
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Q. Dear Mr. Venuto, I am writing to you
because I have been thinking about changing
careers. I have always been interested in health
and fitness. Both of my sisters are nurses, but
while I really like helping people and seeing
them healthy, I think it would be easier for a
person like myself to help people from getting
sick rather than dealing with the sickness
itself. It seems to me that what you are doing
is a great service and greatly improves the
quality of life of those whom you help. Do you
have any suggestions as to institutions I might
contact should I decide to pursue this
particular path? I have a strong interest in
nutrition, and was wondering if many health
clubs hire people for nutrition consultation,
and if so, what type of certification/degree
would they be looking for.
Sincerely,
Mike Harvey
A. Personal
training and nutrition consulting are
outstanding and rewarding careers to be involved
in today and especially for the exact reason you
mentioned: You provide a service that improves
the quality of other people's lives and you are
being pro-active in helping eliminate one of the
root casues of sickness rather than only
treating the symptoms.
The demand is enormous and is only going to
increase. Memberships at health clubs are at an
all time high and more people are starting
exercise programs than ever before (maybe
because more people are overweight than ever
before!) Online coaching, personal training and
nutrition consulting is also on the rise. These
trends have increased the need for qualified
professionals who can help teach people the
correct way to eat and train. It also gives
people with a passion for health and fitness the
opportunity to do what they love while helping
others at the same time.
Nothing replaces experience, but getting an
education that includes a widely recognized
and/or nationally accredited certification would
be a good first step towards breaking into the
field. If you are really serious, you could
consider getting a degree in exercise science or
nutrition (B.S. or M.S.), although that is not
always necessary.
There at least 300 certification programs
offered today, so at first in can seem very
difficult to know which one to choose. The
fitness certification business is almost
completely unregulated and uncontrolled and keep
in mind that it IS a business.
For example, anyone could start their own
"Personal Trainer Certification Institute." They
would simply write a personal trainer's manual
and a test, charge people $400.00 to enroll and
print up some official-looking certificates
(suitable for framing!) They could mail you the
manual and take-home test, you'd mail the test
back, and if you pass - presto! - you're an
"official" certified personal trainer! If they
certify 25 people a month, that's $120,000 a
year. If they certify hundreds of people, well,
you can do the math. It's no wonder why there
are so many certifications out there. Some of
them are even marketed as "schools," or
"institutes" (not just "certifications") and
they charge thousands of dollars for their
courses.
The investment in a good personal training or
fitness related certification is absolutely
worth it, but do your homework before you choose
your provider and buyer beware. My advice is to
put in the effort and enroll in an
internationally recognized and or accredited
certification program. There are quite a few
excellent programs worth mentioning, and two in
particular stand out above the others in my
opinion (as well as in the opinion of many
others inside the industry):
1. National Strength & Conditioning Association
(NSCA)
The NSCA offers two certification programs:
certified personal trainer (NSCA-CPT), and
certified strength & conditioning specialist (CSCS).
The CPT designation is the certification of
choice if you are interested in training a wide
variety of people in a commercial health club or
home gym setting. The CSCS certification was
developed for strength and condititioning
coaches (for athletic teams) with an emphasis on
weight training and sports conditioning.
The NSCA has two websites; the NSCA home site
and the NSCA certification commission:
http://www.nsca-lift.org/
http://www.nsca-cc.org/
2. American College of Sports Medicine (ACSM)
The ACSM is the largest and most respected
sports medicine and exercise science
organization in the world. The ACSM offers many
different certification programs in both
clinical and consumer health and fitness
applications. The ACSM certifications for
personal trainers are the Health-Fitness
Instructor and Health-Fitness Director. The ACSM
also offers other certifications in their
clinical track, but those are geared more
towards cardiac rehab and medical settings. In
general, the ACSM is more health, science,
medical and clinical in nature as compared to
the other organizations. Certification
information and test dates are available at the
ACSM website:
http://www.acsm.org/
The ACSM and NSCA are not the most common
certifications. The reason is because the tests
are very difficult and many people fail the
first time around. (This is exactly why they are
highly respectable and desirable credentials).
The ACSM certification has been around a long
time and has always been considered one of the
top certifications a health and fitness
professional can have.
The NCSA certifications are also highly
respected because they too have been around
since the mid 80's and were the first
fitness-related credentials to earn
accreditation from the National Commission for
Certifying Agencies (NCAA) based in Washington
DC (and one of only two organizations to
currently hold this distinction). To gain this
honor, an organization must show an ability to
develop and administer an exam in a manner that
effectively discriminates between qualified and
unqualified professionals.
I'm not suggesting that the ACSM and NSCA are
the only two trainer certifications worth having
- only pointing out that they are definitely two
of the top choices, and many of the
professionals involved in the academic side of
the industry agree. These certifications are
difficult to obtain (compared to most others)
and potential employers and savvy consumers will
be very impressed if you hold these credentials.
Here are some other certifications that have
earned widespread recognition in the industry
that are worth looking into:
American Council on Exercise (ACE)
The ACE personal trainer is widely recognized in
the industry and is one of the most popular
trainer certification programs in the United
States. ACE offers several certifications:
Personal trainer, Group Fitness Instructor,
Lifestyle & Weight Management Consultant or
Clinical Exercise Specialist:
http://www.acefitness.org/
International Sports Sciences Association (ISSA)
ISSA is a relative newcomer, but growing
steadily in size and reputation.The ISSA has a
very large list of certification programs to
offer and has assembled a very impressive staff
and advisory board. Fred Hatfield, Tom Platz,
Bill Pearl, Charles Staley, Jim Wright, Sal
Arria, and "Doc" Kries are just a few of the
ISSA's distinguished experts. Definitely some
very smart and very experienced people that are
worth learning from.
http://www.fitnesseducation.com/
American Fitness and Aerobics Association
Since 1983, AFAA has certified over 150,000
instructors worldwide. This is the most popular
certification for group fitness (aerobics)
instructors, although AFAA also offers a
personal trainer certification.
http://www.aerobics.com/
National Academy of Sports Medicine (NASM).
I became increasingly impressed with this
organization when I noticed that some of the
most successful personal trainers at our health
clubs were NASM certified. It seems that the
NASM doesn't just teach exercise science and
theory, but also teaches a lot of practical
tools that help trainers become successful in
their training business while getting great
results for their clients. Definitely some
programs worth looking into:
www.nasm.org
Chek Institute
Last but definitely not least is Paul Chek.
Paul's San Diego, California-based Chek
Institute offers a wide variety of certification
programs that cover an incredibly broad number
of disciplines ranging from health and lifestyle
coach to certified exercise kinesiologist to
"Golf Biomechanic." Paul's organization also
offers some outstanding continuing education
courses as well. The website is:
www.chekinstitute.com/
Most certifications offer the option of studying
the course materials at home (books, cassettes,
and/or videos), then taking an on-site test.
However, I strongly recommend that you take
advantage of any workshops offered. The ACSM
workshop I took the week prior to the test was
one of the most educational experiences of my
career. Taking a workshop will also dramatically
increase your chances of passing the exams.
Nutrition consulting as a career is a little
different and more complicated than the personal
training field. There are three major tracks in
the nutrition field: Registered dietician (RD),
Certified Nutrition Specialist (CNS), Certified
Clinical Nutritionist (CCN). Becoming an RD, CNS
or CCN is a long, involved process that requires
years of education and a lot of forethought
before making the decision.
Registered Dietician (R.D.)
RD's have extensive education including a
minimum of a four-year undergraduate degree.
Many have masters degrees in nutrition. They
must also pass the American Dietetic
Association's fully accredited certification
exams. The Commission on dietetic registration
is located at:
http://www.cdrnet.org/
You can find additional info at the American
Dietetic Association (ADA) website:
http://www.eatright.org/
Although RD's sometimes work out of health
clubs, the majority of them work in hospitals,
research centers, private practices, or in the
food service industry. Some RD's also work in
sports nutrition (but very few of them work with
bodybuilders or fitness competitors.)
Certified Clinical Nutritionist (CCN)
The minimum requirement to become a CCN is an
undergraduate degree, with 30 specific core
hours in nutrition and science required. An
approved internship of 900 hours is also
mandatory. Information on CCN's can be found at:
http://www.cncb.org/
Certified Nutrition Specialist (CNS)
The Certified Nutrition Specialist credential
was founded by the American College of Nutrition
in 1993 and offers certification as s CNS
through their Certification Board For Nutrition
Specialists (CBNS). Eligibility requirements
include an advanced degree, professional
experience and passing the examination.
Prerequisite experience includes 1000 hours of
supervised professional experience in nutrition
or related activities or 4000 hours of
independent experience as a professional
nutritionist in a professional setting. The
website is:
www.cbns.org
As you can see, becoming an RD or CCN is a major
career decision due to the amount of academic
work and internship required.
A fourth, less imposing and less time-consuming
option is to obtain one of the relatively new
nutrition certifications that are now available.
ACE offers a weight management certification and
the ISSA offers a sports nutrition
certification. Naturally, neither of these hold
the academic weight of RD, CNS or CCN.
A relatively new organization called The
International Society For Sports Nutrition (ISSN
) looks very promising and exciting. The mision
of the ISSN is to be recognized as the leading
professional organization in the study and
application of sports nutrition. According to
their website, "The ISSN is dedicated to
promoting and supporting the study, practice,
education, research and development of sports
nutrition and the sports nutrition profession.
All the information disseminated by the ISSN is
unbiased and scientifically supported."
The ISSN now offers a certification program
called Certified Sports Nutritionist (CISSN).
Requirements include a 4 year undergraduate
degree in exercise science, kinesiology,
physical education, nutrition, biology or
related field or you have earned the CSCS
(certified strength and conditioning specialist)
credential from the National Strength And
Conditioning Association. This certification
program is ideal for fitness professionals,
exercise physiologists, nutritionists, sports
nutritionists, health professionals and strength
and conditioning professionals. The ISSN Board
of Directors, advisory board and faculty is a
very impressive list that reads like a who's who
in the world of sports nutrition. I became a
member of the ISSN in 2005, I have attended
their events and have been very impressed with
this new organization.
All personal training certifications include
nutrition as part of their curriculum. However,
personal trainers are usually advised (or even
"warned,") by their certifying organizations to
give only general nutrition guidelines to their
clients. They recommend that trainers focus on
exercise prescription while leaving the detailed
nutrition programs to highly trained nutrition
specialists such as RD's and CCN's. In most
states in the USA, there are laws regulating the
qualifications necessary for prescribing
individualized nutrition programs.
Personal trainers and strength coaches are often
called on to give nutrition advice, and doing so
is an important part of their jobs. However, the
trainer needs to know when to make a referral to
a more qualified nutrition professional. The
type of and depth of advice given by a trainer
depends on what kind of advice is required
(i.e., making nutrition "suggestions" versus
prescribing menu plans). It also depends on who
the advice if for. For example, are your clients
going to be athletes, bodybuilders, the obese,
the elderly, young children, pregnant women or
kidney patients? This will largely influence the
need to refer a client to a registred dietician
or clinical nutritionist.
A certified personal trainer, especially one
with a degree in exercise science, a nutrition
certification (such as CISSN), and with years of
practical experience, would be more than
qualified to discuss basic nutritional needs for
healthy athletes in non-clinical settings. RD's
and CCN's have the specialized training
necessary to prescribe menus and a wider variety
of nutritional programs including clinical and
medical cases.
The best advice for personal trainers who do
nutrition consulting is to always keep in mind
the limitations of your expertise and be careful
not to overstep the scope of your practice.
Health clubs are almost always looking for good
personal trainers - the demand is very high.
Many clubs are also starting to include
nutrition consulting in their repertoire of
services offered. If you are interested in
working in a health club as a personal trainer
or nutrition consultant, my recommendation would
be to invest the time and effort to pursue the
best trainer certification you can get (such as
the NSCA-CPT). Then look into additional
certifications that allow you to specialize in a
certain area such as sports training,
flexibility, pre-post natal fitness, childrens
fitness, fitness for the elderly, etc. as that
will make you more marketable by having a
specialty.
After that, only you can decide how far you want
to take your education. Remember that no degree
or certification is a substitute for knowledge
gained through experience, so be willing to
start at the bottom and apprentice under others
to get the experience you need. Finally, be a
"sponge" for information. Be voracious! Read,
study and learn from others constantly and never
stop learning. Good luck.
For more information on calories (including how
many you should eat based on your age, activity
and individual characteristics) and for even
more practical fat loss techniques that strip
off body fat fast, check out my ebook, Burn The
Fat, Feed The Muscle at
www.burnthefat.com
---------------------------------------------------------------------------------------------------------------------------------------------------------- |
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Burn The Fat, Feed The
Muscle has a TON of nutrition
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you decide to use your own workouts, you'll find
immense value in the e-book anyway, because
Burn The Fat, Feed The
Muscle is also the most detailed,
"one-stop" guide to fat burning nutrition you'll
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Learn how to shift your natural anabolic
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