Now that your working out hard you've gotta be dying to know what's best to put in your body. You want to have a great source of quality protein and carbs right after your workout (about 30-60 minutes). Here you go.
Berry Blast Super Shake
1 cup iced green tea
1 scoop vanilla flavored milk protein blend
1 serving greens supplement
3 tbsp plain yogurt
3 tbsp whole grain oatmeal (dry)
1 cup frozen berries
Add green tea, protein, greens, yogurt and oats to a blender on high for 1 minute. Next add berries to the blender and blend again for 1 minute. Makes 1 Berry Blast Super Shake
This recipe comes courtesy of Dr. John Berardi and his Precision Nutrition.
Precision Nutrition is a comprehensive nutrition and body transformation system. The Advanced Fitness trainers are licensed through Precision Nutrition to provide biweekly coaching and implementation of Dr. John Berardi's program. Ask us for more info.
Sunday, January 25, 2009
Friday, January 9, 2009
3 Common Exercise Mistakes Most People Make
Before we get to the mistakes, we must assume what our training goal is. In this instance let’s say your goal is to gain lean body mass, muscle.
I will cover three very common ways that you could fail at gaining lean body mass. The common thread among these three training mistakes is that they all involve training techniques that are not congruent or in agreement with the training goal, increasing lean body mass.
Mistake #1: Exercise selection
The most obvious training faux pas can be realized when we consider the lack of attention your gym’s power rack receives on a day-to-day basis. There is the occasional guy doing standing barbell curls in the rack. However, besides that rarely do you have to wait long to find it available.
Why is the power rack important? Consider this very important fact of muscle physiology: the greater the demand placed on the largest muscle systems of the body, the greater the response you will have from the body in producing anabolic hormones (the body’s natural hormones that drive muscular development) like growth hormone and testosterone. When you perform full body compound movements like the squat, dead lift and chin ups at the appropriate intensity and volume (amount of work performed) your body will respond by producing more muscle in response to the demand of your training. You cannot expect to create more muscle mass when exercising the smaller muscle groups with single joint movements like bicep curls and lateral dumb bell raises. Get in the rack and start squatting!
Mistake #2: Training intensity
The next very common training mistake is one very few people realize that they are making, even when you ask them about it. Most people will tell you that they train hard. However, it’s been my experience that very few people are training at a high enough intensity consistently enough to stimulate growth. When you consider that the body will only change when presented with an adequate physical stress it makes obvious sense. The intensity with which each exercise is performed is a critical factor that cannot be overlooked. No matter what your selection of exercise, if you perform it at low intensity, you will never achieve your desired goal. So consider this during your next workout. Are you exercising with enough intensity?
Mistake #3: Wrong rest period
Now finally an overlooked weight-training variable that is extremely under appreciated. Rest. Seemingly mastered by the masses of people utilizing 6 to 9 month rest periods between workouts, this term has nothing to do with leisure and everything to do with that brief period of time with which you allow your body to recover from a weight training set before performing the next set. The rest period can be defined as the time you rest between sets of a particular exercise. It can be as short as 10 to 30 seconds or as long as 5 minutes. By manipulating your rest period you can challenge the body’s different energy systems and increase your potential for muscular hypertrophy (increased muscle mass). The biggest mistake with respect to the rest period is that most people rest too long. Rest periods that last longer than 1.5 to 2 minutes can diminish your potential for gaining lean muscle mass. Longer rest periods, like 3 to 5 minutes, can be valuable when training for strength but will not help you increase lean muscle mass. If your goal is to increase strength as in your 1 repetition maximum lift so you can boast about your bench press, you should be training at extreme levels of intensity for smaller numbers of repetitions and resting as I previously described, 3 minutes plus.
Wrapping it up!
There are many methods to increase strength and that deserves more explanation than I can offer here. It suffices to say you cannot mix up the different training methodologies and expect to get a predictable result.
I can wrap this post up with a brief summary. I know the information in this article will assist you if your weight training goal is to increase your lean body mass.
If we begin with the planning component of a good workout, then we should make sure to write down our exercises and select compound body movements (multiple joint movements) that will challenge the larger muscle groups of the body.
Secondly, we should remember the relationship between shorter rest periods and increased intensity. Rest periods should be around 2 minutes or less and you should continually strive to push yourself to higher levels of intensity with each repetition you perform.
Finally you need to train with the greatest level of intensity or effort that you can. This is often where having a personal trainer or training partner can help make sure you are working as hard as possible. Training intensity and achieving the results you desire go hand in hand.
If your time is as valuable as I believe it is, you owe it to yourself to make the most of it. Train hard but train correctly and effectively.
I will cover three very common ways that you could fail at gaining lean body mass. The common thread among these three training mistakes is that they all involve training techniques that are not congruent or in agreement with the training goal, increasing lean body mass.
Mistake #1: Exercise selection
The most obvious training faux pas can be realized when we consider the lack of attention your gym’s power rack receives on a day-to-day basis. There is the occasional guy doing standing barbell curls in the rack. However, besides that rarely do you have to wait long to find it available.
Why is the power rack important? Consider this very important fact of muscle physiology: the greater the demand placed on the largest muscle systems of the body, the greater the response you will have from the body in producing anabolic hormones (the body’s natural hormones that drive muscular development) like growth hormone and testosterone. When you perform full body compound movements like the squat, dead lift and chin ups at the appropriate intensity and volume (amount of work performed) your body will respond by producing more muscle in response to the demand of your training. You cannot expect to create more muscle mass when exercising the smaller muscle groups with single joint movements like bicep curls and lateral dumb bell raises. Get in the rack and start squatting!
Mistake #2: Training intensity
The next very common training mistake is one very few people realize that they are making, even when you ask them about it. Most people will tell you that they train hard. However, it’s been my experience that very few people are training at a high enough intensity consistently enough to stimulate growth. When you consider that the body will only change when presented with an adequate physical stress it makes obvious sense. The intensity with which each exercise is performed is a critical factor that cannot be overlooked. No matter what your selection of exercise, if you perform it at low intensity, you will never achieve your desired goal. So consider this during your next workout. Are you exercising with enough intensity?
Mistake #3: Wrong rest period
Now finally an overlooked weight-training variable that is extremely under appreciated. Rest. Seemingly mastered by the masses of people utilizing 6 to 9 month rest periods between workouts, this term has nothing to do with leisure and everything to do with that brief period of time with which you allow your body to recover from a weight training set before performing the next set. The rest period can be defined as the time you rest between sets of a particular exercise. It can be as short as 10 to 30 seconds or as long as 5 minutes. By manipulating your rest period you can challenge the body’s different energy systems and increase your potential for muscular hypertrophy (increased muscle mass). The biggest mistake with respect to the rest period is that most people rest too long. Rest periods that last longer than 1.5 to 2 minutes can diminish your potential for gaining lean muscle mass. Longer rest periods, like 3 to 5 minutes, can be valuable when training for strength but will not help you increase lean muscle mass. If your goal is to increase strength as in your 1 repetition maximum lift so you can boast about your bench press, you should be training at extreme levels of intensity for smaller numbers of repetitions and resting as I previously described, 3 minutes plus.
Wrapping it up!
There are many methods to increase strength and that deserves more explanation than I can offer here. It suffices to say you cannot mix up the different training methodologies and expect to get a predictable result.
I can wrap this post up with a brief summary. I know the information in this article will assist you if your weight training goal is to increase your lean body mass.
If we begin with the planning component of a good workout, then we should make sure to write down our exercises and select compound body movements (multiple joint movements) that will challenge the larger muscle groups of the body.
Secondly, we should remember the relationship between shorter rest periods and increased intensity. Rest periods should be around 2 minutes or less and you should continually strive to push yourself to higher levels of intensity with each repetition you perform.
Finally you need to train with the greatest level of intensity or effort that you can. This is often where having a personal trainer or training partner can help make sure you are working as hard as possible. Training intensity and achieving the results you desire go hand in hand.
If your time is as valuable as I believe it is, you owe it to yourself to make the most of it. Train hard but train correctly and effectively.
Cleaning house!
When was the last time you utilized a cleansing program to help detoxify your body? Well here is a link to a simple 1 week cleansing program. This is a very low key approach with some simple guidelines to try and follow. Go to this link http://b2hc.blogspot.com/2009/01/simple-1-week-cleansing-program.html and check out the details. See how well you do with this and then you can try more intense or challenging programs.
There is one thing to remember before starting a fast or cleanse. You can exercise during a fast or cleanse, but you will need to determine exactly how hard or how often by trial and error. Your body will be adjusting to the change in caloric level and caloric quality while you are cleansing or fasting. I would receommend you plan to engage in low to moderate intensity exercise for the 7 days while you are on this cleansing program. Good luck!
There is one thing to remember before starting a fast or cleanse. You can exercise during a fast or cleanse, but you will need to determine exactly how hard or how often by trial and error. Your body will be adjusting to the change in caloric level and caloric quality while you are cleansing or fasting. I would receommend you plan to engage in low to moderate intensity exercise for the 7 days while you are on this cleansing program. Good luck!
Tuesday, January 6, 2009
Simple way to increase strength & size
I will describe a workout routine that is guaranteed to increase your lean body mass and increase your strength while minimizing your potential for injury. This work needs to be followed exactly as described. If you find that you are unsure of anything I write about here, send me an email and I will attempt to clarify.
I will present this in outline format with some brief text. It is quite self-explanatory.
You will focus only on key multi-joint compound body movements. The ones I like the best are: Squat, Dead lift, Bench press & Standing Military press
You will do auxiliary lifts that supplement the 4 major lifts described above. Here’s how you begin. Find out what your 10 rep max (weight that you could just barely do 10 reps at when close to failure) weight would be (or estimate closely) for each of the 4 major lifts. Identify your auxiliary lifts and stick with them. They are not as important so I will not talk much at all about them. You workouts are 3 days per week. You will have 1 heavy day, 1 medium day and 1 light day. That’s it. You will only have 3 workouts per week.
Each day of your workout you will perform 2 of the major lifts. You can also perform 2 auxiliary lifts each day of your workout.
Here’s how your workout will breakdown for the bench press. Let’s say your 10 rep max weight is 200 pounds for the bench press, here’s your workout.
Light Day: 50% of 10 rep max for 5 reps (100 lb for 5 reps)
Rest 60 seconds and repeat up to 7 cycles
(Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
Medium Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Medium day only do 3 auxiliary exercises for 2 sets of 6-8 reps)
Heavy Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 60 seconds
100% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Heavy day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
*A cycle is completing the 50%, 50% and 75% or the 50%, 75% and 100% weights. For example, on your heavy day you would lift the 50% weight, rest 60 seconds, then lift the 75% weight, rest 60 seconds and then lift the 100% weight. After lifting those 3 weights on your heavy day, you then rest for 3 minutes. You would rest for 3 minutes at the completion of every cycle. You will even rest for 3 minutes after completing your 50% weight for 5 reps. You need to complete at least 3 cycles for the weight that you are lifting. Once you can complete 5 cycles, you need to increase the top weight (your 10 rep max weight) and then reset the percentages for each of the medium and light lifts. Check out this example of 2 different workouts to hopefully clarify this seemingly complex system.
Workout A: Squat & Bench press are major lifts
Workout B: Dead lift & Military press are major lifts
First 4 weeks {your 3 weights by %}:
Major lifts Auxiliary lifts
Workout A
A1. Squat: 200 {100, 150, 200} Overhead squats
A2. Bench: 180 {90, 135, 180} One-arm standing press
Workout B
B1. Dead lift: 180 {90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins and/or Curls
Squat-Bench Workout A
Light Day: Squat: 100 X 5 (5 cycles)
Bench: 90 X 5 (5 cycles)
Overhead squats: 65lb X 6 reps deep X 2 sets
One arm standing press: 40 lb X 6 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Squat: 100 X 5
Squat: 150 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps deep X 3 sets
One arm standing press: 40 lb X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
Heavy Day: Squat: 100 X 5
Squat: 150 X 5
Squat: 200 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Bench: 180 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps (deep) X 2 sets
One arm standing press: 40 lb X 6 reps X 2 sets
Dead lift-Military press Workout B
Workout B
B1. Dead lift: 180{90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins & Curls
Light Day: Dead lift: 90 X 5 (5 cycles)
Military Press: 70 X 5 (5 cycles)
Dips: body weight X 6-8 reps deep X 2 sets
Chins: body weight X 6-8 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Military Press: 70 X 5
Military Press: 105 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 3 sets
Chins: body weight X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
Heavy Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Dead lift: 180 X 5
Rest 180 seconds and repeat 5-7 times
Military Press: 70 X 5
Military Press: 105 X 5
Military Press: 140 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 2 sets
Chins: body weight X 6 X 2 sets
Well there you go. Get started today or send me an email because you are entirely confused. Either way, this was a very brief picture of how complex it is to design a training program. This is where using a personal trainer can make your life significantly easier.
If you can believe this, I actually simplified this description. There are other training variables you can manipulate to ensure the best response to your program. Have fun and train hard!
I will present this in outline format with some brief text. It is quite self-explanatory.
You will focus only on key multi-joint compound body movements. The ones I like the best are: Squat, Dead lift, Bench press & Standing Military press
You will do auxiliary lifts that supplement the 4 major lifts described above. Here’s how you begin. Find out what your 10 rep max (weight that you could just barely do 10 reps at when close to failure) weight would be (or estimate closely) for each of the 4 major lifts. Identify your auxiliary lifts and stick with them. They are not as important so I will not talk much at all about them. You workouts are 3 days per week. You will have 1 heavy day, 1 medium day and 1 light day. That’s it. You will only have 3 workouts per week.
Each day of your workout you will perform 2 of the major lifts. You can also perform 2 auxiliary lifts each day of your workout.
Here’s how your workout will breakdown for the bench press. Let’s say your 10 rep max weight is 200 pounds for the bench press, here’s your workout.
Light Day: 50% of 10 rep max for 5 reps (100 lb for 5 reps)
Rest 60 seconds and repeat up to 7 cycles
(Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
Medium Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Medium day only do 3 auxiliary exercises for 2 sets of 6-8 reps)
Heavy Day: 50% of 10 rep max for 5 reps
Rest 60 seconds
75% of 10 rep max for 5 reps
Rest 60 seconds
100% of 10 rep max for 5 reps
Rest 180 seconds and repeat 5-7 times
(Heavy day only do 2 auxiliary exercises for 2 sets of 6-8 reps)
*A cycle is completing the 50%, 50% and 75% or the 50%, 75% and 100% weights. For example, on your heavy day you would lift the 50% weight, rest 60 seconds, then lift the 75% weight, rest 60 seconds and then lift the 100% weight. After lifting those 3 weights on your heavy day, you then rest for 3 minutes. You would rest for 3 minutes at the completion of every cycle. You will even rest for 3 minutes after completing your 50% weight for 5 reps. You need to complete at least 3 cycles for the weight that you are lifting. Once you can complete 5 cycles, you need to increase the top weight (your 10 rep max weight) and then reset the percentages for each of the medium and light lifts. Check out this example of 2 different workouts to hopefully clarify this seemingly complex system.
Workout A: Squat & Bench press are major lifts
Workout B: Dead lift & Military press are major lifts
First 4 weeks {your 3 weights by %}:
Major lifts Auxiliary lifts
Workout A
A1. Squat: 200 {100, 150, 200} Overhead squats
A2. Bench: 180 {90, 135, 180} One-arm standing press
Workout B
B1. Dead lift: 180 {90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins and/or Curls
Squat-Bench Workout A
Light Day: Squat: 100 X 5 (5 cycles)
Bench: 90 X 5 (5 cycles)
Overhead squats: 65lb X 6 reps deep X 2 sets
One arm standing press: 40 lb X 6 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Squat: 100 X 5
Squat: 150 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps deep X 3 sets
One arm standing press: 40 lb X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Squat first then Bench]
Heavy Day: Squat: 100 X 5
Squat: 150 X 5
Squat: 200 X 5
Rest 180 seconds and repeat 5-7 times
Bench: 90 X 5
Bench: 135 X 5
Bench: 180 X 5
Rest 180 seconds and repeat 5-7 times
Overhead squats: 65lb X 6 reps (deep) X 2 sets
One arm standing press: 40 lb X 6 reps X 2 sets
Dead lift-Military press Workout B
Workout B
B1. Dead lift: 180{90, 135, 180} Dips
B2. Military Press: 140 {70, 105, 140} Chins & Curls
Light Day: Dead lift: 90 X 5 (5 cycles)
Military Press: 70 X 5 (5 cycles)
Dips: body weight X 6-8 reps deep X 2 sets
Chins: body weight X 6-8 X 2 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
[Light day only do 2 auxiliary exercises for 2 sets of 6-8 reps]
Medium Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Military Press: 70 X 5
Military Press: 105 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 3 sets
Chins: body weight X 6 X 3 sets
[Rest 60 seconds between sets and repeat up to 5 cycles]
[Dead lift first then Military press]
Heavy Day: Dead lift: 90 X 5
Dead lift: 135 X 5
Dead lift: 180 X 5
Rest 180 seconds and repeat 5-7 times
Military Press: 70 X 5
Military Press: 105 X 5
Military Press: 140 X 5
Rest 180 seconds and repeat 5-7 times
Dips: body weight X 6 reps deep X 2 sets
Chins: body weight X 6 X 2 sets
Well there you go. Get started today or send me an email because you are entirely confused. Either way, this was a very brief picture of how complex it is to design a training program. This is where using a personal trainer can make your life significantly easier.
If you can believe this, I actually simplified this description. There are other training variables you can manipulate to ensure the best response to your program. Have fun and train hard!
Understanding Exercise & Training Terms: Anaerobic training
We will post some very simple explanations to the confusing terms and concepts related to exercise and training. Our term to review today is anaerobic training.
Just what the heck is anaerobic training or the anaerobic threshold anyway?
Really understanding training terminology isn’t all that necessary, but, you sure can sound pretty smart when talking to your friends about your wild and effective exercise methods. Let’s cover a few simple points of physiology to help get us started.
Your body requires oxygen to live. Your body burns calories based on the how your muscles burn glucose in response to physical demand. Your body can burn glucose in the presence of oxygen and without oxygen. When muscles burn glucose with oxygen it is called aerobic. When muscles burn glucose without oxygen it is called anaerobic.
Anaerobic threshold
The anaerobic threshold is the highest level of maximum oxygen uptake achievable in exercise before a significant increase in blood lactate occurs. This means that as your body trains anaerobically it becomes better at utilizing oxygen while burning glucose. When your anaerobic threshold improves, your body becomes better equipped to train without having blood lactate levels or lactic acid levels cause a decrease in athletic performance. Athletes like Lance Armstrong have very high anaerobic thresholds. They can compete without having their muscular system fail due to increased lactate levels (or lactic acid accumulation).
It is just that simple. So here’s how that relates to training.
Training aerobically and anaerobically
Training aerobically can best be described by the 30 minute steady state treadmill run. That is running at a slow steady pace for an extended time period. Training anaerobically can best be described by short sprints that require all out effort for a brief time period.
Here’s why this matters to you. Both methods of training by themselves are valuable for any type of exercise enthusiast. But for an exercise program to be effective, it must incorporate both types of training. By far, the most challenging type of training is anaerobic. This can be characterized by high intensity interval training or station-based resistance training with short rest periods. This method of training is extremely effective for people that desire weight-loss as a side effect of the exercise program.
Here is one important point for you to know. If you are new to anaerobic training, it may take a little while for your body to become an efficient fat-burning machine. However, the longer you exercise properly utilizing anaerobic methods, the better your results could be in both weight-loss and cardiovascular enhancement.
Just what the heck is anaerobic training or the anaerobic threshold anyway?
Really understanding training terminology isn’t all that necessary, but, you sure can sound pretty smart when talking to your friends about your wild and effective exercise methods. Let’s cover a few simple points of physiology to help get us started.
Your body requires oxygen to live. Your body burns calories based on the how your muscles burn glucose in response to physical demand. Your body can burn glucose in the presence of oxygen and without oxygen. When muscles burn glucose with oxygen it is called aerobic. When muscles burn glucose without oxygen it is called anaerobic.
Anaerobic threshold
The anaerobic threshold is the highest level of maximum oxygen uptake achievable in exercise before a significant increase in blood lactate occurs. This means that as your body trains anaerobically it becomes better at utilizing oxygen while burning glucose. When your anaerobic threshold improves, your body becomes better equipped to train without having blood lactate levels or lactic acid levels cause a decrease in athletic performance. Athletes like Lance Armstrong have very high anaerobic thresholds. They can compete without having their muscular system fail due to increased lactate levels (or lactic acid accumulation).
It is just that simple. So here’s how that relates to training.
Training aerobically and anaerobically
Training aerobically can best be described by the 30 minute steady state treadmill run. That is running at a slow steady pace for an extended time period. Training anaerobically can best be described by short sprints that require all out effort for a brief time period.
Here’s why this matters to you. Both methods of training by themselves are valuable for any type of exercise enthusiast. But for an exercise program to be effective, it must incorporate both types of training. By far, the most challenging type of training is anaerobic. This can be characterized by high intensity interval training or station-based resistance training with short rest periods. This method of training is extremely effective for people that desire weight-loss as a side effect of the exercise program.
Here is one important point for you to know. If you are new to anaerobic training, it may take a little while for your body to become an efficient fat-burning machine. However, the longer you exercise properly utilizing anaerobic methods, the better your results could be in both weight-loss and cardiovascular enhancement.
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