AtoZ Fitness Weekly Newsletter                     Mar.13 2004 Edition
                   Presented to you by  AtoZ  fitness All Star Trainer's Secrets 
             
                                                                 

Here is your newest issue of AtoZfitness E-Mag. I'd like to take a moment and welcome the newest subscribers as well as thank my current subscribers for their continuing support.

AtoZfitness E-Mag is your E-Mag and it wouldn't exist without you.

As always, I encourage your feedback, questions, and comments. If you have ideas on how to improve AtoZfitness E-Mag, please let me know. It can be difficult to make each issue truly beneficial for everyone.

I look forward to hearing from you.

You can reach me by using feedback@atozfitness.com in your email send to or see the end of this newsletter.

I am interested in new topics you would like seen written about by our professional writers and if you have any ideas or suggestions please send it to me at my feedback@atozfitness.com e-mail account.


      In this March 13 2004 issue:

  • Message from Lewis
  • Featured Fitness Article
  • Unconventional Iron with Nick Nilsson (New Monthly Feature)
  • Impact-photography.com Weekly Inspirational Image
  • Jeremy Markum Busy and Fit Training
  • Jesse Cannone's Fitness Success Coaching
  • Weekly Featured Recipe
  • Marina Bradford's Slim Club
  • AtoZ Pick Page Supporters
  • AtoZ Fitness and You
 Message from Lewis:


Discover How You Can Double Your Fat Loss and Muscle Growth In The Next 30 Days!

 

"How do I gain the most muscle and lose the most fat?... I DON'T want a scientific dissertation or complete  'education' in bodybuilding and diet, just tell me  EXACTLY what to do, step by step."

 

That's the burning question on the mind of every person who wants better and faster results from

their diet and training programs...

 

And finally, there's a resource that delivers the answer... It's called:

 

The "A to Z Fitness All Star Trainer's Secrets" e-book

 

No theories or dry lectures, just simple, easy to follow workout programs, menus and action plans.

What's unique about the "A To Z Fitness All Star Trainers" E-book is that it's the only resource in the world that teaches you how to gain maximum muscle and lose maximum fat... IN ONLY 30 DAYS!

 

It's also the only book in the world that gives you fat loss and muscle growth secrets from TEN

of the world's most respected personal trainers.

 

http://www.allstarsecrets.com

 

And now, the e-book includes more information than ever with a brand new chapter by Nick Nilsson.

 

Nick has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 14 years. Nick is the author of a number of bodybuilding e-Books including the best-seller, "The Best Exercises You've Never Heard Of"  

 

You can benefit and learn from Nick's years of in-the-trenches training expertise with his new chapter titled, "Push Your Body's Muscular Adaptation to the Limit With the Power Of Rapid Change"

Inside, you will learn:  

 

-          The ONLY way you can actually gain muscle and lose fat at the same time in a 30 day period

-          How to avoid the most common mistake almost everyone is making to botch their muscle-building program

-          The secret to side-stepping your bodys adaptive response that causes most people to plateau so quickly It.s why some people make massive leaps in progress in a month.s time, while others make NO progress in a years time

-          How to tap into your body.s own natural metabolic rhythm to easily achieve fat loss or muscle growth within weeks, not months

-          How you can use the elite athlete.s technique of .micro-periodization. to force your body to respond more quickly without adapting and to keep your strength levels high even while you.re losing weight

-          The right way to use weight training for fat loss

-          The secret to making a low carb diet work during the fat loss phase including the one thing you should NEVER do on a low carb diet (and almost all the low carb gurus allow it!)

 

To find out more about the program and to see the full roster of "All Star Trainers," click over to this web page right now:  http://www.allstarsecrets.com

 

Sincerely,

Lewis Wolk

President

Enterprise AtoZfitness

FAX   (514) 421-2849

PHONE (514) 781-8922


 Featured Fitness Article:

Animal Parade

By Chris Chapin

Children love to use their imagination when they play.   What a wonderful idea to have children stretch and strengthen their bodies as they mimic imaginary animals.  Each exercise teaches coordination, balance, stability, and motor function. 

 

The Puppy Dog Walk

The Puppy Dog is a simple walk.  To perform this exercise, have the students place their hands on the floor with their knees bent but not touching the floor. Then, have them lightly run forward.  This exercise teaches coordination of the quadriceps and the hamstrings, and it prepares students for tumbling. The student remains on the floor at all times.

 

The Lame Puppy Walk

The Lame Puppy walk is demonstrated by placing both hands and one foot on the floor.    The student walks on all threes while changing directions and positions with the hands and feet.  This exercise teaches patterning and it is a good exercise for warming up the legs.

 

Walk the Dog

 The students shift their weight over to the left side and pick up their right hand and right foot.  Quickly place the right side of their body down.  Repeat this on the left side.  Walking the dog is great for biceps, triceps, and the legs.  For advanced learners have them walk backwards and sideways. 

 

The Crab Walk

The Crab  Walk is an old favorite.  It develops coordination in reverse walking, stretches  the back, strengthens arms, legs, and stomach muscles.   Sitting on the floor have knees bent, feet flat on floor, hands flat on the floor and slightly behind the body.  Lift hips off the floor and walk backwards.  For an advanced learner,  have the child walk forwards.  This prepares students for back bends and walkovers.

 

The Crab Kick

 Do the Crab position with the body supported on the hands and feet and the back parallel to the floor.  The knees are at right angles.  On all crab positions keep the seat up and allow the body to sag.  Kick the right leg in the air.  After you have done this, ten times switch and kick with the left foot.

 

The Duck Walk

The Duck Walk develops strength in the upper thigh muscles, develops stretching in the lower back muscles, and coordinates legs and balance in the squat position without the use of the arms. The description is as follows.

 

To perform this exercise, the children should place feet slightly apart, bend the knees, and bend the trunk forward in a squat position.  They should then place their arms on the inside of their legs and grasp their ankles with their hands.  Having the students walk backwards in the same position will help them develop an even greater sense of balance.  This is an advanced exercise for adults, but children seem to perform and enjoy this exercise fairly well.

 

The Cat’s Meow

Children place their hands on the floor in front of their feet with knees bent. One leg should be stretched straight back keeping both hands on the ground.  The opposite knee is on the ground for balance.  Have children bring their leg down and slowly walk forward four steps using both hands and feet and keeping low to the ground. 

 

The Mad Cat

Get down on your hands and knees with the back sagging somewhat.  Arch the back rounding  it as much as possible with a contraction of the abdominal muscles.  Hold for 40 seconds.

 

The Ostrich Walk

Students stand tall and place their hands on their hips at the waist with elbows out to the side. Alternate each knee up before stepping forward.  At the same time, they should take steps forward. Bend over and place their hands on the ground while keeping their legs as straight as possible.  They should then put their heads down and hold this position for eight to ten counts.  Repeat the walk and the stretch.  When the music changes,  they may want to try to do the sequence faster using only four counts each for the walk and the stretch.

 

The Frog Frolic

Have children place their hands on the ground in front of the feet and bend the knees keeping the hands on the ground.  Do knee bends in place.  Reach forward with both hands and jump with  both feet up to hands and on the cue.  Next place hands on the floor fairly wide apart and put the top of their head on the ground in front of their hands while trying to balance their knees on their elbows.  This exercise prepares students for a handstand.

 

The Swimming Swan

Children should kneel on the ground, and sit back on their heels keeping their backs straight.  First, they should pull back with bodies while bringing their arms forwards and then arch their bodies forward while putting their arms back.  Repeat this twice.  Next, have children lie down on their stomachs with arms stretched out forwards, legs together and straight back. In this position they should lift their arms and their legs up at the same time while arching their back.  In looking up with their heads.  Legs should be as straight as possible.  Hold together with toes pointed.   Then children may relax their bodies and return to the earlier stomach position.  Have the children sit back and heels, stretching their back by reaching their arms out in front of them on the ground.  Finally have them return to the starting position by  sitting back on their heels with straight backs.

 

The Kangaroo Jump

The Kangaroo Jump is a great exercise for the legs.  Children should stand feet together and back straight.  They should bend their knees and bend both of their arms in front of their bodies.  Their hands are dropped forward.  Then, have them jump both feet in time with music.  A variation of this can be with the children doing the exercise front, back, left, and right with their feet.

 

The Giraffe Jiggle or Walk

Stand up tall with your feet firmly planted on the floor.   Make sure your back is straight and upright.  Reach arms over the head and slowly skip forward twice. Then walk forward twice again and do another slow skip.  The Giraffe Skip is great for stabilizing the back and teaching control with the legs.

 

Flamingo Stand

 Stand with your feet together and place your palms together in front of your chest with your fingers pointed up.  Focus on a spot in front of you and bend forward from the waist.  Bend one leg up and hold as long as you can.  Straighten up to a stand with your feet together.  Now let us do the other leg.  The flamingo stand presents new difficulties.  If a child is uncoordinated, have him/her stand and hold on to a chair or bring their leg just slightly off the floor.  This exercise strengthens and stretches out your legs and ankles and focuses on balance.

The Crocodile Crawl

Have children place their hands on the floor in front of them.  Their legs should be stretched out straight behind them, keeping toes together.  As the children being to creep, they should walk forward with their hands, dragging their feet behind them. They will stretch out their arms and hands to simulate the jaws of a crocodile.

 

Lizard Loopy Lou

Lay on the ground.  Keep elbows at 90 degrees.  Take a single forward motion with your left arm, and then a step with your left foot.  Bring your knee forward far enough to twist your waist like a reptile’s.  Repeat the sequence with your right arm and then your right left.    The lizard works the pectoral muscles, biceps, forearms and hip flexors and extensors. 

 

Inch Worm
 Assume a position where your feet are on the floor (shoulder width) while your hands are flat on the ground in front of you (also shoulder width).  At the starting position, your butt should be high in the air. Imagine you are making an inverted "V" with your body.  Walk your hands out as far as possible, and then walk your hands back to the starting position.  Preferably, at the end position, your abs should be two to three inches off the ground and you will look like a flying superman.  The inchworm stretches and strengthens the back, arms, shoulder, hamstrings, and glutes.

 

Bear Crawl
 On all fours, crawl along the floor keeping yourself low.  Chest remains off the floor.  Keeping a movement at a moderate pace to avoid "hopping".  The exercise can be done moving forward, backward, or sideways. The bear crawl stretches and strengthens the hamstrings, gastroneimus, ankle, the gluteus maximus, and back.  It also teaches coordination, agility, and speed.

 

Seal Pose

Sit back almost on your heels -- not completely back on heels where it would hurt your knees and ankles.  Point your fingers to the side like flippers.  With back flat, lift your chest to straighten elbows.  Keep your seat off your heels and hold the pose.  The seal pose stretches and strengthens the quadriceps, abductors, adductors, the sartious, patella, and back.  It also teaches balance, coordination, and stability.

Bunny Bounce

Children stand with feel together, knees slightly bend and ringing hands up near ears.  Have them hop first on the right foot, then switch and hop on the left foot.  Children should jump with both feet apart and then continue hopping first on the right foot and then on the left.

 

Elephant Walk
 Put your fingers together and bend over slowly from a standing position.  With your back straight, swing your arms back and forth like an elephant's trunk as you walk.  The elephant walk stretches out the shoulders, arms and strengthen your legs.

In conclusion exercise can be fun and using animals can create an atmosphere to encourage healthy habits.  You can slightly change the exercise and make a new animal.  Remember working with children can be a zoo!

References:

Dauer. Victor P. and Pangrazi, Robert P. Dynamic Physical Education for Elementary School Children, MacMillian, 1989

 

Gabbard, Carl Physical Education for Children: Building the Foundation, Prentice-Hall, 1987

Gallahue, David L. Developmental Physical Education for Today’s Elementary School Children, MacMillian, 1987

 

Hall, J. Tillman Physical Education in the Elementary School, Goodyear Publishing Company, 1980

 

Dole 5 A Day Music www.dole5aday.com

 

Essential Youth Fitness http://www.bodybuilding.com/fun/kidsfitness.htm   

 

Fitness for Fun and for Future http://www.protraineronline.com/past/oct03/christina.cfm  

 

Luby, Thia, Pose Like the Animals. Highlights Magazine, September 2003.

 

Stewart, Georgiana, Animal Walks, Kimbo Music 1987

 

Stewart, Georgiana, Walk Like the Animals, Kimbo Music 1976


 Unconventional Iron with Nick Nilsson:


Welcome to a world of pain!  My name is Nick Nilsson from BetterU.  In my new monthly column for AtoZFitness.com, you’ll discover some of the most innovative, effective, result-producing information you’ve ever read!  In each article, I feature enlightening new exercises, techniques for making the exercises you already know even better, and powerful strategies that will take your training beyond what you’ve ever thought possible!

 

My first article is one that is guaranteed to give your current training a big boost – it’s all about some of the most unique intensity techniques you will ever come across.  Feel free to curse my name when you feel the soreness in your muscles after trying these!

 

Intensity Techniques That Will "Kill" You AND Make You Stronger

Forced reps are great but these incredible techniques will open a whole new world of results for you!


Intensity techniques are among the greatest weapons in your arsenal for building a truly astonishing physique. However they are not for everybody. Beginning trainers should definitely NOT use techniques such as these.

 

Intensity techniques allow you to push beyond conventional failure in order to work your muscles harder, providing an irresistible stimulus for the muscles to get larger and stronger.

Try these techniques in your next workouts. You can even try using several of these techniques in one set if you really want to work yourself hard. Be careful not to overuse them, however, as they can be extremely demanding and difficult for your body to recover from.

 

1.       Triple Drop and Rebound Sets

This is a variation of the Triple Drop Set. The Triple Drop Set is where you start with a heavy weight, do a set to failure, reduce the weight, do another set to failure, reduce the weight a third time and do a final set to failure.

 

Do the regular Triple Drop Set then quickly go back and do your starting (heaviest) weight again for a more few reps. Usually you will be able to get one or two reps with it. The reason for this is that the last of the drops uses a lighter weight, which recruits different muscle fibers than when you are using heavier weights.


2. Isolation/Compound Rebound Sets

Do a Triple Drop Set of an isolation exercise, e.g. flyes, then immediately go back and use your starting (heaviest) weights for a set of a compound exercise for that muscle group, e.g. dumbell bench press.

 

This is a type of advanced Pre-Exhaust training. Pre-Exhaust training is when you do an isolation exercise (an exercise that involves motion at only one joint, such as a dumbell flye) immediately followed by a compound exercise (an exercise that involves motion at two or more joints, such as a bench press).

 

The idea with the Pre-Exhaust training is to basically exhaust your target muscle group (in this case the chest), by first working directly with one exercise, then doing another exercise that utilizes other muscles to assist it. This increases the intensity of the work done by the chest as the assisting muscles will you allow you to push the chest further.

 

By utilizing a triple-drop set format for the isolation exercise, you dramatically increase the exhaustion of the target muscle, allowing you to push it extremely hard.


3. Jump Sets

This is a way of doing a large number of heavy sets for several muscle groups without losing as much strength from set to set.

 

Jump sets are best used on antagonistic bodyparts such as back and chest, biceps and triceps, or hamstrings and quads.

 

For example, if you plan on doing 5 sets of chin-ups and 5 sets of bench, start with 3 sets of chin-ups, then 3 sets of bench, then go back and do your remaining 2 sets of chin-ups and 2 sets of bench. The extra rest will allow you to be stronger on your last 2 sets than you normally would.

Jumping between antagonistic muscle groups also seems to benefit strength. This can also be done going back and forth on every set instead of groups of sets. This is not a superset - take your normal rest period between each set. This technique enhances recuperation by providing more rest to the bodyparts but within the same workout time. This allows you to do more weight for each exercise.


4. 2 Up - 1 Down Negatives

This is a variation of negative training that is best done with machines. Use two arms or legs for the positive phase of the movement then lower it the weight using only one arm or leg.

This type of negative training is useful if you do not have a partner to work with as it is done completely solo.

 

A good example of this technique is the machine bench press. Set the weight to about half of what you would normally use for the exercise. Press the weight up with both arms then remove one and lower the weight with one arm.

 

When using this technique, you can alternate arms/legs or do the complete set of reps with the one arm/leg, then the complete set of reps with the other arm/leg.


5. Combination Sets

With this technique, you will use two different exercises alternated with each rep, e.g. lying tricep extensions and close grip bench, dumbell flyes and dumbell press, rows and deadlifts. You should use exercises that are easily switched from to the other within a set.

 

To take the set even further, when you fail on one exercise, continue with the one you are stronger in until you fail on that one, too. For example, when combining rows and deadlifts, continue with deadlifts after failing on rows. Your legs will help push your back further. This whole technique is like an extended pre-exhaust superset.


6. Rep Targeting

Set a target of a certain amount of reps and get that target of reps no matter how many sets it takes you to get there. For example, if you pick a target of 50 reps on chin-ups, say you get 30 on the first set. Rest a little while, e.g. 10 to 30 seconds. Do another set. Say you get 10 reps this time. Rest 10 to 30 seconds again. Get 5 reps. Rest. Get 3 reps. Rest. Get 2 reps. Done.

 

A different version of this is what I call Time Subtraction. The amount of time you rest between sets is the amount of reps you have left to get to your target. For example, if your target is 50 and you get 30 reps, your rest period is 20 seconds. Say on the next set you get 10 more reps. This leaves you with 10 reps to go so rest 10 seconds then go again. If you get 4 more reps, and you have 6 left, rest 6 seconds.


7. Add Sets

These are the opposite of drop sets. Start with a light weight for high reps and add weight on progressive sets. This works the slow-twitch, higher rep fibers first, then the fast-twitch, powerful fibers. This technique works very well for calves as they recover very quickly. It also works very well with selectorized machines. You can combine this technique with drops sets, doing add and drop sets or drop and add sets like a pyramid.


8. Static Hold Weight Pyramiding

This technique only works on plate-loaded machines or on a barbell exercise with two spotters.

Start with a moderate weight that you can do a static contraction with for a long period of time. Hold that weight in the contracted position of the exercise you are working, e.g. pec deck.

 

Have a partner add plates to the machine while you continue to hold in that static position. Keep adding plates (small ones such as 2˝'s, 5's, 7˝'s or 10's work best, depending on the exercise and your strength levels) until the weight starts to drop. At that point, pull off one plate. Hold until it starts to drop again. Pull off one plate and hold. You may come to a point where your partner is pulling off weights as fast as he can just to keep up with your lagging strength.

 

Make sure you have effective communication such as a nod or a grunt when you want the next plate off or on. Continue this process until you end up at your original weight (you can continue to no weight if you want).

 

This is an incredibly intense static hold and will fatigue pretty much every muscle fiber in the target muscle group except for the explosive ones. To hit them as well, when you are the top of the pyramid using the heaviest weight, do as many partial, explosive reps as you can in the contracted position.

 

You may also wish to try this technique with a barbell and two spotters. Make sure that they add and remove weights simultaneously in order to allow you to keep the bar balanced.

Give these intensity techniques a try in your next workouts.  I guarantee you’ll be feeling your muscles like never before!