Monday, January 31, 2011
The Best Way to Gain Muscle is to Lose Fat?
THE FOLLOWING IS A PORTION OF AN ARTICLE WRITTEN BY JOHN ALVINO. I CLAIM NO RIGHTS TO THIS ARTICLE. I DO AGREE WITH THE BASIC PRINCIPLE BEHIND IT THOUGH. READ ON FOR SOME GOOD INFORMATION ABOUT LOSING FAT.
You see, following a properly executed fat loss phase, your body becomes considerably more sensitive to the MOST anabolic hormone — insulin.
For those of you who don’t know, insulin is a storage hormone. It can shuttle glucose (blood sugar) and proteins into muscle cells. This is great for anyone who wants to build muscle.
So an effective muscle building diet will encourage the release of insulin. Initially, when you start a diet like this, you will definitely see gains in your lean muscle mass.
But before long, your insulin receptors will become saturated and get resistant to insulin. In other words, the same amount of insulin that was effective at shuttling nutrients into your muscles at the start of the diet will not be enough after a couple short months.
Your body will respond to this by releasing more and more insulin. More insulin equals more muscle, right? Wrong!
Unfortunately, there is a flip side to insulin. Remember, insulin is a storage hormone. Sadly, it is just as effective at storing fat as it is at storing muscle!
Unfortunately, there is a flip side to insulin. Remember, insulin is a storage hormone. Sadly, it is just as effective at storing fat as it is at storing muscle!
You see, once your muscles (and liver) are full of glucose, and your receptors are getting resistant, insulin will dump glucose into fat cells. So you will be getting fatter and your body will get more and more efficient at shuttling nutrients towards fat cells.
And this, my friends, is the beginning of the classic muscle building plateau. The bad news is that this phenomenon is extremely frustrating. The good news, however, is that it is completely avoidable! All it takes is a temporary shift in your short-term goals.
For 8-12 weeks, you should focus on losing body fat. The fat loss plan you should follow MUST be one that maintains ALL of your hard earned muscle while INCREASING insulin sensitivity.
To best accomplish this, your plan must include:
To best accomplish this, your plan must include:
1) Heavy training- If you switch from heavy lifting to light circuit training, you will lose a significant amount of muscle mass and strength, guaranteed.
2) Carbohydrate cycling- Eat carbs on your heavy training days and more specifically around your workout. This will provide energy and necessary muscle glycogen for optimal recover.1) Heavy training- If you switch from heavy lifting to light circuit training, you will lose a significant amount of muscle mass and strength, guaranteed.
On non-training days, reduce the amount of carbs to allow for more fat burning and increase insulin sensitivity.
3) Calorie waving- In order to lose fat, you must burn more calories than you intake. But if your calories stay low for too long, you will risk losing muscle and slowing your metabolism. So be sure to increase your calories to maintenance level at least two times per week.
4) Control your cardio- High intensity interval training (HIIT) definitely burns more fat than slower steady state cardio does. But doing too much of it can have a negative effect on your recovery abilities and lead to muscle loss. Therefore, you should only do HIIT in small doses.
AP
Week 3 Baby! Day 15!
Good morning guys and gals!
I hope almost all of you are up by now...Cant be sleeping in till noon everyday like we love to do sometimes.
It is already week 3 of the 12 weeks. I hope some of you are starting to see small changes in your overall strength with your lifts, I also hope that you are getting a stronger core because that is the most important muscle group we want to be stronger for our overall health throughout our lives.
Do not be let down if yo do not see any changes in your weight yet. You wont be seeing drastic results till the end of the program. Trust me you probably dont have your six pack by now or any kind of shape just yet that you are looking for but stick with it!! THIS IS A MARATHON NOT A SPRINT TOWARDS A HEALTHIER LIFESTYLE AND LOOKING THE WAY YOU WANT TO LOOK.
We are still in the beginning stages of changing our lives and becoming better looking people, healthier people and most important better citizens in our community.
Here is what you should try to do for this beautiful Monday and day 15 of your personal program.
Remember to push yourself!! Be intense on every single lift! And concentrate on the muscle group you are working during that particular lift. Studies have shown if you are thinking about and concentrating on that particular muscle group you are working then you will get a much better lift out of it and work harder on that exercise. LETS GET BETTER EVERY SINGLE DAY PEOPLE. DONT WASTE YOUR TIME..BECAUSE YOU WILL NOT SEE RESULTS IF YOU DO.
Squats - Warm up set 1x6 and a Working set of 3x10
Unilateral Leg Extensions (each leg) - 3x12
Unilateral Leg Curls (each leg) - 3x12
Leg Presses - 3x12
Seated Calf Raises - 2x20
Glute Machine (each leg) - 3x12
Thats all! If you are working hard and not being a social butterfly and talking to every hot girl or hot boy in the gym or trying to flex in front of the mirror every 2 seconds then this workout should only take you about 45 minutes. Try to only rest for about 60 seconds in between each set (just enough time to change the weight and maybe grab a quick drink of water if needed)
Now I am introducing a new cardio circuit today to the workout. This can replace your H.I.I.T session you may have had planned or not. Its up to you. This is only HALF of the complete cardio workout so bare with me. Let me just say I did this for the first time today and I worked HARD and it had me begging for a break at the end. Again this is only half of it and later this week we will be doing the entire thing from start to finish. HERE IS PART 1.
INFO: You are going to be doing 5 exercises back to back etc with little to no rest. Let me explain. You are going to do as many repetitions as you can in 40 seconds then you are going to rest for the remainder of 20 seconds equaling a total of 60 seconds (1 minute). Example : 1 exercise - 40 seconds on..20 seconds off. Then go to exercise 2 - 40 seconds on..20 seconds off..and keep going till the entire circuit is complete. You will do the entire circuit 1 time then rest for 2 minutes then repeat the entire circuit. Then you are DONE with Part 1. (We are only doing part 1 of the circuit today to get used to it. Part 2 will be introduced later this week)
Here We Go:
1) Dumbbell Hang Pull - 40 seconds as many reps as you can then rest for 20 seconds.
2) Offset Dumbbell Reverse Lunge - 40 seconds as many reps as you can then rest for 20 seconds.
3) Single Arm Dumbbell Swing - 40 seconds as many reps as you can then rest for 20 seconds.
4) Thrusters - 40 seconds as many reps as you can then rest for 20 seconds.
5) Single Leg/Single Arm Underhand-Grip Dumbbell Row - 40 seconds as many reps as you can then rest for 20 seconds.
***Do this entire circuit then rest for 2 minutes then repeat the entire circuit again.***
*When you repeat it the 2nd time around, switch arms that you used for exercises 2 , 3 , and 5.*
YOU ARE DONE WITH THE CARDIO CIRCUIT! I HOPE YOU ENJOYED IT. THIS IS THE FIRST HALF OF THE ENTIRE THING..IF YOU ARE WORKING YOUR ASS OFF YOU SHOULD DEFINITELY BE SWEATING AND BREATHING HEAVILY WHEN YOU ARE FINISHED.
- Here is an explanation of the 5 exercises if you do not know what I am talking about -
Dumbbell Hang Pull - Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.
Offset Dumbbell Reverse Lunge - Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg.
Single Arm Dumbbell Swing - Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.
Thrusters - Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.
Single Leg/Single Arm Underhand-Grip Dumbbell Row - Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.
:)
AP
I hope almost all of you are up by now...Cant be sleeping in till noon everyday like we love to do sometimes.
It is already week 3 of the 12 weeks. I hope some of you are starting to see small changes in your overall strength with your lifts, I also hope that you are getting a stronger core because that is the most important muscle group we want to be stronger for our overall health throughout our lives.
Do not be let down if yo do not see any changes in your weight yet. You wont be seeing drastic results till the end of the program. Trust me you probably dont have your six pack by now or any kind of shape just yet that you are looking for but stick with it!! THIS IS A MARATHON NOT A SPRINT TOWARDS A HEALTHIER LIFESTYLE AND LOOKING THE WAY YOU WANT TO LOOK.
We are still in the beginning stages of changing our lives and becoming better looking people, healthier people and most important better citizens in our community.
Here is what you should try to do for this beautiful Monday and day 15 of your personal program.
Remember to push yourself!! Be intense on every single lift! And concentrate on the muscle group you are working during that particular lift. Studies have shown if you are thinking about and concentrating on that particular muscle group you are working then you will get a much better lift out of it and work harder on that exercise. LETS GET BETTER EVERY SINGLE DAY PEOPLE. DONT WASTE YOUR TIME..BECAUSE YOU WILL NOT SEE RESULTS IF YOU DO.
Squats - Warm up set 1x6 and a Working set of 3x10
Unilateral Leg Extensions (each leg) - 3x12
Unilateral Leg Curls (each leg) - 3x12
Leg Presses - 3x12
Seated Calf Raises - 2x20
Glute Machine (each leg) - 3x12
Thats all! If you are working hard and not being a social butterfly and talking to every hot girl or hot boy in the gym or trying to flex in front of the mirror every 2 seconds then this workout should only take you about 45 minutes. Try to only rest for about 60 seconds in between each set (just enough time to change the weight and maybe grab a quick drink of water if needed)
 |
| Motivation for the Girls - Stick with it ! |
Now I am introducing a new cardio circuit today to the workout. This can replace your H.I.I.T session you may have had planned or not. Its up to you. This is only HALF of the complete cardio workout so bare with me. Let me just say I did this for the first time today and I worked HARD and it had me begging for a break at the end. Again this is only half of it and later this week we will be doing the entire thing from start to finish. HERE IS PART 1.
INFO: You are going to be doing 5 exercises back to back etc with little to no rest. Let me explain. You are going to do as many repetitions as you can in 40 seconds then you are going to rest for the remainder of 20 seconds equaling a total of 60 seconds (1 minute). Example : 1 exercise - 40 seconds on..20 seconds off. Then go to exercise 2 - 40 seconds on..20 seconds off..and keep going till the entire circuit is complete. You will do the entire circuit 1 time then rest for 2 minutes then repeat the entire circuit. Then you are DONE with Part 1. (We are only doing part 1 of the circuit today to get used to it. Part 2 will be introduced later this week)
Here We Go:
1) Dumbbell Hang Pull - 40 seconds as many reps as you can then rest for 20 seconds.
2) Offset Dumbbell Reverse Lunge - 40 seconds as many reps as you can then rest for 20 seconds.
3) Single Arm Dumbbell Swing - 40 seconds as many reps as you can then rest for 20 seconds.
4) Thrusters - 40 seconds as many reps as you can then rest for 20 seconds.
5) Single Leg/Single Arm Underhand-Grip Dumbbell Row - 40 seconds as many reps as you can then rest for 20 seconds.
***Do this entire circuit then rest for 2 minutes then repeat the entire circuit again.***
*When you repeat it the 2nd time around, switch arms that you used for exercises 2 , 3 , and 5.*
YOU ARE DONE WITH THE CARDIO CIRCUIT! I HOPE YOU ENJOYED IT. THIS IS THE FIRST HALF OF THE ENTIRE THING..IF YOU ARE WORKING YOUR ASS OFF YOU SHOULD DEFINITELY BE SWEATING AND BREATHING HEAVILY WHEN YOU ARE FINISHED.
- Here is an explanation of the 5 exercises if you do not know what I am talking about -
Dumbbell Hang Pull - Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.
Offset Dumbbell Reverse Lunge - Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg.
Single Arm Dumbbell Swing - Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.
Thrusters - Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.
Single Leg/Single Arm Underhand-Grip Dumbbell Row - Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.
:)
AP
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| He performed this circuit at least 3 times a weak. |
Wednesday, January 26, 2011
Food For Thought
So some people have been asking me what I usually eat on a daily basis and they want to know how to maintain their muscle mass while getting rid of fat at the same time. The first answer to that question is to eat all the protein you can get or to simplify you want to try and eat the same amount of grams in protein a day that your body weight is *200lb man eat about 200 grams of protein* while cutting total caloric intake down (BURNING MORE CALORIES THAN YOU ARE EATING)
Here are a few things that I like to make and eat on most days.
To make this delicious and healthy dish all you need to do is take a few egg whites and even 1 whole egg if you would like and put it in a Tupperware container. Then take a slice of bread and soak it in the egg. Have a skillet or frying pan on the stove set to medium heat. Then take out the bread after soaking both sides with the egg whites and put in in the skillet. Let it toast up some on both sides then sprinkle some Cinnamon on top of both sides. Take out the bread and then if you would like put a small amount of PURE maple syrup on it. Do not go and buy the really sugary stuff that you have probably been eating for years with your eggos. Then you are done! ENJOY your french toast :) It took about a total of 5 minutes probably even less to make this from start to finish.
This is what I usually eat every day. Its simple and I like it. I cook many chicken breasts at one time on the George Foreman grill and then store what I do not need in Tupperware and then just microwave it at a later time. In this picture it has 5-6oz of chicken breast and 1 cup of green beans. I just ate this about an hour ago, and it filled me up. I saved the rest of the green beans in Tupperware and will be eating this same exact thing later on tonight for dinner.
Here are a few things that I like to make and eat on most days.
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| 100% Whole Wheat Bread made with Organic Flour (not sure why it is sideways) |
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| 100% whole wheat bread (same as above picture) FRENCH TOAST! :) |
If you would like to add some extra protein to your breakfast you can take that egg white mix you made in the Tupperware and pour it into the skillet after making the french toast and you can have some scrambled egg whites or be creative and put some peppers in there and make an omelet out of it. I promise that you will like this dish.
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| Grilled Chicken Breast w/ Green Beans |
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| Food Scale - BUY ONE NOW |
This is how I measure our everything I eat. Instead of just eating what I "think" might be the right amount of food. I just use this and it quickly tells me how much nutrients I am putting into my body. I strongly suggest you go buy one as soon as possible if you are serious about your fitness goals. This scale only cost me about 7 dollars from Wal Mart.
These was a few small examples of what I like to cook and eat. Get creative when trying to reach your weight loss goals and I will be taking pictures of other things I do make, but at this time this is all I have. I hope you make some of these things and enjoy them.
AP
I saw a guy that looked like this at the ODU GYM today
So while I am busting out my final set of seated rows I look over to my right and I see a guy that looked JUST like these pictures. I'm sorry If I shook my head and just started laughing. He should feel a little embarrassed in my opinion. Its 2011 people.. not the 1980s. I don't care too much what people where but I still cant believe this is what I saw.. I hope this is as entertaining to you as it was to me this morning.
That about sums it up.. White male with a head band, basketball jersey and short shorts. And a stick figure to top it all off. He was sure having fun on the assistant squat machine haha. OK I had my laughs for the day. I hope I haven't embarrassed anyone reading this if thats what you wear to work out in the gym.
AP
Stretching - - - something you need to know!
Good Morning its 5:30am already. I woke up this morning to pouring rain outside so I decided to continue my daily ritual and get up and eat breakfast but Im not risking getting sick this morning since I have to walk 1-2 miles to the gym and then back again. Its less than 40 degrees outside and raining. Call me soft but I am going to wait it out and try and go later this morning/afternoon.
Now on to something that as until today I was convinced I was right about. But after some research I have found something very interesting about stretching. It actually may not be good for you. Now let me clarify what I mean. Im not saying you shouldn't warm up before working out or playing a sport. I am saying that the stretching that you are doing is probably the wrong kind. It is called static stretching. Something that we have been taught since grade school, the typical hold a position for 20-30 seconds to "Stretch" out your muscles and get them warm and loose.
You should not do this kind of stretching anymore, there have been scientific studies that can prove that doing these stretches can actually weaken the muscles before you workout or play in your game. Some other studies have also said that it can even decrease your strength up to 30%!! Now that is a pretty high number if you ask me. And if your like me you want all the strength you can get for your workout or the game your about to play in.
Try something called "Dynamic Stretching" this kind of stretching not only gets your muscles warmed up and lose but it wont make you lose any strength in the process. Dynamic stretching should be specific towards the activity you are going to be doing. Dynamic stretching involves getting more blood flowing throughout your body because you are moving while stretching and doesn't restrict you to just sit there and hold a muscle while it "Stretches" and gets tight or "loose" as you call it.
Here are a few stretches I want you to start trying instead of what you are doing right now! :)
Strait-Leg March: (hamstrings and glutes)
Kick one leg out in front of you, with your toes flexed toward the sky. Reach your opposite arm up to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least 6 or 7 reps. Here is a picture.
Scorpion: (lower back, hip flexors, glutes)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Start SLOWLY and do up to 12 reps. Here is a picture.
Hand Walks: (shoulders, core, hamstrings)
Stand strait with your legs together. Bend over until both hands are flat on the ground. "Walk" with your hands forward until your back is almost extended. Keeping your legs strait, inch your feet towards your hands, then walk your hands forward again. Do about 5-6 reps total. Here is a picture.
Jumping Jacks: (Full Body)
Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. Continue with as many jumping jack repetitions as you can do. Here is a picture.
Now there are many different warm up stretches that you can do. These are just a few great starters that you should start doing before you workout. I hope this article helps you and you see better results doing these types of stretches compared to what we have been taught since little league baseball or pee wee football.
Yours Truly,
AP
Now on to something that as until today I was convinced I was right about. But after some research I have found something very interesting about stretching. It actually may not be good for you. Now let me clarify what I mean. Im not saying you shouldn't warm up before working out or playing a sport. I am saying that the stretching that you are doing is probably the wrong kind. It is called static stretching. Something that we have been taught since grade school, the typical hold a position for 20-30 seconds to "Stretch" out your muscles and get them warm and loose.
You should not do this kind of stretching anymore, there have been scientific studies that can prove that doing these stretches can actually weaken the muscles before you workout or play in your game. Some other studies have also said that it can even decrease your strength up to 30%!! Now that is a pretty high number if you ask me. And if your like me you want all the strength you can get for your workout or the game your about to play in.
Try something called "Dynamic Stretching" this kind of stretching not only gets your muscles warmed up and lose but it wont make you lose any strength in the process. Dynamic stretching should be specific towards the activity you are going to be doing. Dynamic stretching involves getting more blood flowing throughout your body because you are moving while stretching and doesn't restrict you to just sit there and hold a muscle while it "Stretches" and gets tight or "loose" as you call it.
Here are a few stretches I want you to start trying instead of what you are doing right now! :)
Strait-Leg March: (hamstrings and glutes)
Kick one leg out in front of you, with your toes flexed toward the sky. Reach your opposite arm up to the upturned toes. Drop the leg and repeat with the opposite limbs. Continue the sequence for at least 6 or 7 reps. Here is a picture.
 |
| Strait Legged March |
Scorpion: (lower back, hip flexors, glutes)
Lie on your stomach, with your arms outstretched and your feet flexed so that only your toes are touching the ground. Kick your right foot toward your left arm, then kick your left foot toward your right arm. Start SLOWLY and do up to 12 reps. Here is a picture.
 |
| Scorpions |
Stand strait with your legs together. Bend over until both hands are flat on the ground. "Walk" with your hands forward until your back is almost extended. Keeping your legs strait, inch your feet towards your hands, then walk your hands forward again. Do about 5-6 reps total. Here is a picture.
 |
| Hand Walks |
Stand with your arms at your sides. Be sure your feet are straight and close together. Hold your head straight, but in a comfortable position to avoid strain. Bend your knees. Jump up while spreading your arms and legs at the same time. Lift your arms to your ears and open your feet to a little wider than shoulder width. This should all be done in a fast fluid movement. Clap or touch your hands above your head. As you return from jumping up bring your arms back down to your sides and at the same time bring your feet back together. Continue with as many jumping jack repetitions as you can do. Here is a picture.
 |
| Jumping Jacks |
Now there are many different warm up stretches that you can do. These are just a few great starters that you should start doing before you workout. I hope this article helps you and you see better results doing these types of stretches compared to what we have been taught since little league baseball or pee wee football.
Yours Truly,
AP
Tuesday, January 25, 2011
Fat Loss vs Weight Loss
Most people think when they are losing weight then they are losing fat. Well im sorry to burst your bubble but you are no where near correct. Losing fat and losing weight are different things completely , now yes when you do lose your fat cells you will lose weight..but when you lose weight that doesn't always mean you are losing fat.
When you lose weight you can be losing a lot of things like water weight or maybe you have lost muscle mass or even you are just weighing yourself early in the morning and at that time of day you will be lighter because of your body fasting throughout the night.
Most people think when they want to lose weight or go on a "diet" (cant stand that word) then they just need to eat certain things or eat less all together. When actuality you want to have some kind of weight training involved as well as cutting back on 1. foods that arent healthy and good for you and 2. your overall caloric intake.
It is a simple formula - - - To gain weight you must consume more calories than you burn. To lose weight you must burn more calories than you consume.
Most people also dont realize that muscle weighs more than fat does. So you can have a 220 lb running back in the NFL that is ripped with pure muscle and then you can have a 220lb average american man that has a large fat stomach. Both of them weigh the same but the trick is the first guy has muscles and not as much fat..the second guy has the opposite where more of his body is fat with little muscle.
WHICH ONE DO YOU WANT TO LOOK LIKE?? IM SURE THE WOMEN COULD ANSWER THAT IN 1 SECOND.
When you lose weight you can be losing a lot of things like water weight or maybe you have lost muscle mass or even you are just weighing yourself early in the morning and at that time of day you will be lighter because of your body fasting throughout the night.
Most people think when they want to lose weight or go on a "diet" (cant stand that word) then they just need to eat certain things or eat less all together. When actuality you want to have some kind of weight training involved as well as cutting back on 1. foods that arent healthy and good for you and 2. your overall caloric intake.
It is a simple formula - - - To gain weight you must consume more calories than you burn. To lose weight you must burn more calories than you consume.
Most people also dont realize that muscle weighs more than fat does. So you can have a 220 lb running back in the NFL that is ripped with pure muscle and then you can have a 220lb average american man that has a large fat stomach. Both of them weigh the same but the trick is the first guy has muscles and not as much fat..the second guy has the opposite where more of his body is fat with little muscle.
WHICH ONE DO YOU WANT TO LOOK LIKE?? IM SURE THE WOMEN COULD ANSWER THAT IN 1 SECOND.
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| Option 1 |
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| Option 2 |
Muscles burn fat as well, so when you add muscle to your body it will be easier to keep of those fat cells. When trying to lose those extra pounds do not try and just do cardio every single day and eat barely anything. This is one of the biggest mistakes I see today, YOU NEED TO have some kind of weight training program in your routine if your serious about getting that Option 1 body. By doing nothing but cardio you will lose weight, but you will lose any muscle that you have. Take for instance a long distance runner .. . they are skinny as can be with little body fat. Is that what you want to look like? Or would you rather look like option 1 again where he as well has little body fat on him but muscles that make all the guys jealous and he can get any girl that he pleases.
Just something to think about when you are trying to lose "weight". Dont be fooled by what you see on t.v or in most magazines.
Well that is all for tonight. Im getting ready to do some reading and hit the bed. I hope you got better today and took a step forward in trying to reach your fitness goal.
AP
Monday, January 24, 2011
High Intensity Interval Training
A HIIT workout will help you lose up to 9 times more fat than a similar cardio workout.
This site will help explain a little more of what H.I.I.T is for beginners.
http://www.intervaltraining.net/index.html
Tonight I did an HIIT cardio workout to help speed up the fat loss process. I didnt do my advanced workout but I did this one.
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Total Time = 20 minutes
Thats can be called a 2x1 Session. In the future I will be doing a 1x1. Where I will sprint for 1 min and then jog/walk for 1 min. Also the speed will be faster at least 9-10mph.
This will shred your body fat so much faster than doing 60 min of the elliptical or treadmill. What would you rather do? 20 minutes of cardio or 60 minutes and get around the same results?!?
After this I did a little bit more of core work.
Planks - 3x1 minute
Reverse Crunches - 2x20
After this I decided to do the dreaded stair master (the ultimate ass kicker)
I did 80 steps per minute for 12 minutes, I was pretty drenched in sweat at the end of this.
Remember to stretch before and after any cardio exercises ! I dont believe I stretched enough after my workout tonight because my groin is TIGHT!
Well that is all for Day 8 ladies and gentlemen. I hope you did something productive day and got better.
Goodnight ... 5:30am isn't to far away
AP
This site will help explain a little more of what H.I.I.T is for beginners.
http://www.intervaltraining.net/index.html
Tonight I did an HIIT cardio workout to help speed up the fat loss process. I didnt do my advanced workout but I did this one.
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Sprint 1 min. (8mph)
Walk for 2 min. (3-3.5mph)
Total Time = 20 minutes
Thats can be called a 2x1 Session. In the future I will be doing a 1x1. Where I will sprint for 1 min and then jog/walk for 1 min. Also the speed will be faster at least 9-10mph.
This will shred your body fat so much faster than doing 60 min of the elliptical or treadmill. What would you rather do? 20 minutes of cardio or 60 minutes and get around the same results?!?
After this I did a little bit more of core work.
Planks - 3x1 minute
Reverse Crunches - 2x20
After this I decided to do the dreaded stair master (the ultimate ass kicker)
I did 80 steps per minute for 12 minutes, I was pretty drenched in sweat at the end of this.
Remember to stretch before and after any cardio exercises ! I dont believe I stretched enough after my workout tonight because my groin is TIGHT!
Well that is all for Day 8 ladies and gentlemen. I hope you did something productive day and got better.
Goodnight ... 5:30am isn't to far away
AP
 |
| Start doing H.I.I.T and you will see these kind of results sooner than you think. |
Day 8!!! Start of Week 2
Day 8 Workout (Monday 1/24/11)
Barbell Squats - Warm up set of 8 reps and 3x10 working sets
Dumbbell Step Ups - 3x10
Sissy Squats with a Kettle Ball - 2x60 seconds
Unilateral Leg Extensions - 3x12
Unilateral Leg Curls - 3x12
Seated Calf Raises 2x20
Hanging Knee Raises - 3x25
Planks - 2x60 seconds
You should start seeing your weight go up from week 1 on each of your lifts. Time to start adding more and more weight each week and get stronger.
This was this mornings workout at 6am. Later tonight there will be a cardio workout where I will introduce High Intensity Interval Training. Also there will be some more ab and core work mixed in.
AP
Barbell Squats - Warm up set of 8 reps and 3x10 working sets
Dumbbell Step Ups - 3x10
Sissy Squats with a Kettle Ball - 2x60 seconds
Unilateral Leg Extensions - 3x12
Unilateral Leg Curls - 3x12
Seated Calf Raises 2x20
Hanging Knee Raises - 3x25
Planks - 2x60 seconds
You should start seeing your weight go up from week 1 on each of your lifts. Time to start adding more and more weight each week and get stronger.
This was this mornings workout at 6am. Later tonight there will be a cardio workout where I will introduce High Intensity Interval Training. Also there will be some more ab and core work mixed in.
AP
My first body transformation story (the real story) - pt.2
Read part 1 to see where I got my motivation to change my life for the better. I hope it can somehow inspire you to start doing something with your life :)
After making the decision to change my life..this is pretty much a good idea of what I did.
I had no knowledge what so ever about working out or eating healthy. So what I did was I went to the store and picked up a copy of Muscle and Fitness. I think the issue was a spring issue in 2006. It talked about supersets and cardio and eating right. So I treated this magazine like my bible, reading it cover to cover multiple times.
Since I was still in high school and had class all day long this is what I did to lose the fat.
I would get up about 6am every day and I would get on a treadmill that we had at our house and do some cardio. My goal was to be able to jog/run a mile without stopping. So at first I would just walk as fast as I could till about 6:30am. Then I would eat egg whites haha thats all I ever ate for breakfast for the longest time. After a while I couldn't stand to look at an egg. Then I would go to school around 7:20 ish. On some days though I would actually skip my first period and go to the army base ft. eustis and workout till my 2nd or 3rd period was going to start. Around 9am or so.
I would go to the army base because I knew that I wouldn't know anyone there and so I felt less judged and didn't care who I saw there. I would bust ass on a cardio machine for 45-60 min almost every day . I didn't know anything about H.I.I.T at the time and didn't know any other way of doing cardio except for long and hard sessions. On top of that I would use the weight room there and do what I was told to do in that magazine.
Looking back... I dont even remember thinking about working out, it just became apart of my life. It was like a religion to me. It something I just did every single day without thinking twice. It became so routine that it was like eating breakfast everyday or sleeping.. its just something you do. AND I FELL IN LOVE
I didn't notice any changes really to my body till a few weeks in maybe a month or more later. But after i first started seeing the pounds come off I was hooked. I became addicted to working out. I would feel bad if i didn't do something with regards to exercise on any day of the week.
Back to my routine. . . . . I would take a water bottle with me to school every day and drink it and refill it and just keep drinking and drinking. The only part that I wasn't a fan of was having to pee just about every 30 minutes. Now being in high school this comes out to peeing almost 2 times every class! My teachers weren't to happy with me when I asked to leave class all the time.
After school ended if I didnt workout in the morning at the army base I would head to our small and not to fancy weight room but I did what i could and did a lot of basic compound exercises, your squats, presses, etc..
Then I would play basketball in the gym with the kids who stayed after school and my goal here wasn't to become the next Micheal Jordan but to run full court for 30-60 minutes or more was the ultimate cardio I could get at the time and it worked!
*Now I'm here to tell you that the number 1 way to lose fat is going to be what you eat and what your putting into your body. If you eat crappy every day and go get fast food, even though you make workout you will not see the pounds fall off and if you do it will be a slowwwwww rate.*
I also found that with the support of your friends or family it really will help you. My family saw what I was trying to do and they supported me tremendously, My mom would find new healthy recipes and cook for us and I really loved that . It also inspired her to start eating better and exercising. So think about it, if you can get up and start changing your life for the better maybe you will inspire someone else to do the same thing. To me that was the ultimate prize that made everything I did worth it. Then it became that i wasn't working out for myself but i was working out for my mom. I wanted to show that anyone can do it. You cant just sit around and think about losing weight or think about becoming the next Micheal Jordan or think about getting strait As in school. This has everything to do with your life. If you dont get up and just do it then why are you even on this earth..why are you wasting your time. Im not saying you have to become a body builder or lift weights every day, all im saying is why not become a better person each and every day of your life. Never take a step back always strive to get better in every aspect of your life. Treat people right and they will treat you right. Inspire others to do the right thing and do something positive with their lives and maybe they will do the same for someone else. Stop saying you cant do something. CANT should not be in your dictionary. Like Nike always says..."JUST DO IT".
What do you have to lose?
LIFE IS WHAT YOU MAKE IT... DID YOU GET BETTER TODAY?
With Love
AP
After making the decision to change my life..this is pretty much a good idea of what I did.
I had no knowledge what so ever about working out or eating healthy. So what I did was I went to the store and picked up a copy of Muscle and Fitness. I think the issue was a spring issue in 2006. It talked about supersets and cardio and eating right. So I treated this magazine like my bible, reading it cover to cover multiple times.
Since I was still in high school and had class all day long this is what I did to lose the fat.
I would get up about 6am every day and I would get on a treadmill that we had at our house and do some cardio. My goal was to be able to jog/run a mile without stopping. So at first I would just walk as fast as I could till about 6:30am. Then I would eat egg whites haha thats all I ever ate for breakfast for the longest time. After a while I couldn't stand to look at an egg. Then I would go to school around 7:20 ish. On some days though I would actually skip my first period and go to the army base ft. eustis and workout till my 2nd or 3rd period was going to start. Around 9am or so.
I would go to the army base because I knew that I wouldn't know anyone there and so I felt less judged and didn't care who I saw there. I would bust ass on a cardio machine for 45-60 min almost every day . I didn't know anything about H.I.I.T at the time and didn't know any other way of doing cardio except for long and hard sessions. On top of that I would use the weight room there and do what I was told to do in that magazine.
Looking back... I dont even remember thinking about working out, it just became apart of my life. It was like a religion to me. It something I just did every single day without thinking twice. It became so routine that it was like eating breakfast everyday or sleeping.. its just something you do. AND I FELL IN LOVE
I didn't notice any changes really to my body till a few weeks in maybe a month or more later. But after i first started seeing the pounds come off I was hooked. I became addicted to working out. I would feel bad if i didn't do something with regards to exercise on any day of the week.
Back to my routine. . . . . I would take a water bottle with me to school every day and drink it and refill it and just keep drinking and drinking. The only part that I wasn't a fan of was having to pee just about every 30 minutes. Now being in high school this comes out to peeing almost 2 times every class! My teachers weren't to happy with me when I asked to leave class all the time.
After school ended if I didnt workout in the morning at the army base I would head to our small and not to fancy weight room but I did what i could and did a lot of basic compound exercises, your squats, presses, etc..
Then I would play basketball in the gym with the kids who stayed after school and my goal here wasn't to become the next Micheal Jordan but to run full court for 30-60 minutes or more was the ultimate cardio I could get at the time and it worked!
*Now I'm here to tell you that the number 1 way to lose fat is going to be what you eat and what your putting into your body. If you eat crappy every day and go get fast food, even though you make workout you will not see the pounds fall off and if you do it will be a slowwwwww rate.*
I also found that with the support of your friends or family it really will help you. My family saw what I was trying to do and they supported me tremendously, My mom would find new healthy recipes and cook for us and I really loved that . It also inspired her to start eating better and exercising. So think about it, if you can get up and start changing your life for the better maybe you will inspire someone else to do the same thing. To me that was the ultimate prize that made everything I did worth it. Then it became that i wasn't working out for myself but i was working out for my mom. I wanted to show that anyone can do it. You cant just sit around and think about losing weight or think about becoming the next Micheal Jordan or think about getting strait As in school. This has everything to do with your life. If you dont get up and just do it then why are you even on this earth..why are you wasting your time. Im not saying you have to become a body builder or lift weights every day, all im saying is why not become a better person each and every day of your life. Never take a step back always strive to get better in every aspect of your life. Treat people right and they will treat you right. Inspire others to do the right thing and do something positive with their lives and maybe they will do the same for someone else. Stop saying you cant do something. CANT should not be in your dictionary. Like Nike always says..."JUST DO IT".
What do you have to lose?
LIFE IS WHAT YOU MAKE IT... DID YOU GET BETTER TODAY?
With Love
AP
My first body transformation story (the real story)
Good morning my friends. I hope at least some of you are up by now its 8:30am. Time to get this beautiful day started if you haven't already. This blog is going to be about my first transformation and how I went from 280lbs to a lean 195lbs. This process was not done overnight and it took A LOT of hard work and effort.
I really went from 280lbs to around 215-220lbs in about 3 to 4 months. (I'm trying to recall this all from memory since this was done my senior year of high school *4 years ago*)
The Story:
I dated the same girl all throughout high school and never cared how I looked because I wasn't really trying to impress anyone else and I was one of if not the laziest person I knew back then. I never worked out and even though I played sports all during high school, I would just b.s my way through workouts and lifting sessions. Never getting any stronger or better..just staying the same strength and getting fatter. Since we were young the only time we could ever do stuff alone would be when we went out to places. So what else do must young couples do..they go out to eat and go to the movies and pretty much do anything outside of their parents home. We ate out like it was no body's business. A few times a week if not more.
Then on my senior year when we could leave to go eat off campus, almost EVERY single day of the week, We would go to a fast food place for lunch, then come back to my house until our next class. Well my mom worked nights back then and so sometimes she would be up and actually make us lunch. Now even though we just devoured a huge portion of fast food we would feel bad if we didn't eat my mothers cooking. So we would eat 2 lunches! Sometimes this even happened at dinner time. I still remember the one time I was given a Burger King gift card haha. I hope that never happens to me again.
So my weight sky rocketed through the roof and I quickly became an unhealthy 280lb kid.
Then came my wake up call and this is where my life changed. I was getting a health check up and got some blood work done and I found out that my blood pressure was very very high and my cholesterol was insanely high and if I didn't change what I was doing to my body then the doctor said I was very likely to get diabetes and I was only 17/18 years old at the time. Also me and my girlfriend at the time were.. lets just say a little rocky and we were not going to be together when I went off for my first year of college (she was a year younger than me). So I said to myself do I want to have health problems and have to live the rest of my life worrying about this... do I want to risk dying of a heart attack before im 50 if not younger.. and also do I want to be a college freshman that all the girls would find unattractive and laugh at. So from that moment on I decided I was going to make a change.
Now that is what got me going and the reason I changed. Why cant you make the change, why cant you stand up now , get off your couch and do something about your life?!? There has to be something inside of you that wants to get better and wants to be something. You only get one shot at life, why not make it the most enjoyable kick ass ride you can. And when you look back you can stay damn what a life, I enjoyed every single moment of it till my last breath.
Next post will be about what I did that senior year of high school and that summer before college.
Stay tuned ...
AP
I really went from 280lbs to around 215-220lbs in about 3 to 4 months. (I'm trying to recall this all from memory since this was done my senior year of high school *4 years ago*)
The Story:
I dated the same girl all throughout high school and never cared how I looked because I wasn't really trying to impress anyone else and I was one of if not the laziest person I knew back then. I never worked out and even though I played sports all during high school, I would just b.s my way through workouts and lifting sessions. Never getting any stronger or better..just staying the same strength and getting fatter. Since we were young the only time we could ever do stuff alone would be when we went out to places. So what else do must young couples do..they go out to eat and go to the movies and pretty much do anything outside of their parents home. We ate out like it was no body's business. A few times a week if not more.
Then on my senior year when we could leave to go eat off campus, almost EVERY single day of the week, We would go to a fast food place for lunch, then come back to my house until our next class. Well my mom worked nights back then and so sometimes she would be up and actually make us lunch. Now even though we just devoured a huge portion of fast food we would feel bad if we didn't eat my mothers cooking. So we would eat 2 lunches! Sometimes this even happened at dinner time. I still remember the one time I was given a Burger King gift card haha. I hope that never happens to me again.
So my weight sky rocketed through the roof and I quickly became an unhealthy 280lb kid.
Then came my wake up call and this is where my life changed. I was getting a health check up and got some blood work done and I found out that my blood pressure was very very high and my cholesterol was insanely high and if I didn't change what I was doing to my body then the doctor said I was very likely to get diabetes and I was only 17/18 years old at the time. Also me and my girlfriend at the time were.. lets just say a little rocky and we were not going to be together when I went off for my first year of college (she was a year younger than me). So I said to myself do I want to have health problems and have to live the rest of my life worrying about this... do I want to risk dying of a heart attack before im 50 if not younger.. and also do I want to be a college freshman that all the girls would find unattractive and laugh at. So from that moment on I decided I was going to make a change.
Now that is what got me going and the reason I changed. Why cant you make the change, why cant you stand up now , get off your couch and do something about your life?!? There has to be something inside of you that wants to get better and wants to be something. You only get one shot at life, why not make it the most enjoyable kick ass ride you can. And when you look back you can stay damn what a life, I enjoyed every single moment of it till my last breath.
Next post will be about what I did that senior year of high school and that summer before college.
Stay tuned ...
AP
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