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Archive for December, 2010
What Are The 3 Critical Exercise Routine Success Factors?
Thursday, December 30th, 2010
Via ClubReady
The ‘Rule Of 3′ Meets Pareto’s ’80/20′ And You Get Fit Faster As A Result!
Everybody likes simple lists.
Everybody likes Rules Of Thumb.
And as far as I can tell, everyone wants tighter abs and more energy.
So, naturally, we all look for the “best” diets and the “best” training routines to bring us closer to that six-pack…ideally, in the least amount of time possible.
…Oh yeah–and we don’t want to think too hard either!
The Old Way:
Counting calories? Fuh-ged-a-bow-dit!
Getting a bodyfat measurement each week? No way!
Calculating our new “estimated 1-rep max” for 27 different exercises? Puh-leeze.
So what’s the solution?
Well, if you don’t mind limiting our example to exercise for the moment, I think I have a few things that can help you in your endless search for the most efficient use of your fitness time.
(which is like, what? about 45 minutes a day 3-4 times a week if you’re lucky?) …It’s OK–you’re human! I do this stuff for a living, and I don’t spend much more time than that myself.
Introducing: “The Rule Of 3-80/20 (Principle)”
Any activity of importance (like exercise) can be broken down into three, and only three Critical Success Factors. Furthermore, one of these critical success factors should account for 80% of your efforts. And the other two, on average, just 10% of your time, energy, and effort (that is, of course, if you actually want to get anything done).
Thus sayeth The Fitness Sage (that’s me).
And you should listen to me when it comes to getting things done, because I have a Masters Degree *and* ADD (attention deficit disorder). Without principles like the above, I would be hocking blackmarket Pi-Tae-Boga-Lates tapes to out-of-work actors in LA.
Yeah, so I’m ripping off the Pareto Principle and the Rule Of 3, but you’ll forgive me real quick when you see how this applies to your exercise routine.
Now that I’ve circumnavigated my point a few times, here it is real simple, in 3 (surprise, surprise) easy steps:
The Three Critical Exercise Routine Success Factors
1. Consistent Progression: Needs 80% of your time and attention.
2. Sufficient Intensity: Needs 15% of your time and attention.
3. Intelligent Evolution: Needs 5% of your time and attention.
Simple huh?
But maybe you need some clarification, so here goes.
Consistent Progression Explained:
There are really just 3-4 workout parameters that even matter to the average Jane or Joe who wants a good body and excellent health: Rest Period, Load, Reps-Per-Set, and Total Number Of Sets.
So your job is to simply pick one of these, hold all the rest constant, and improve your chosen workout parameter from week-to-week, workout-to-workout until you can no longer do so (just remember to hold everything else constant! especially total workout duration).
When you can’t improve on your chosen parameter, pick a different one and repeat.
That’s it. It really is that simple. Tools needed: 1 pocket-sized notebook and a stopwatch.
Of course, you might want some proven, superior methods to “improve on your chosen parameter.” At the bottom of this article, you’ll get your wish! But first…
Sufficient Intensity Explained:
Make sure you’re doing resistance training folks. Not aerobics. Not LSD (long slow distance cardio). Or any other fitness fad that makes your lungs burn more than your muscles. If you’re consistently getting 20+ reps on all your exercises, then you need to choose more difficult exercises. Period.
Cardio and aerobics have health benefits no doubt, but if you’re really looking for “bang-for-your-fitness-buck”, and you’re short on time, then stick with resistance training. It’s the only kind of exercise that builds muscle and boosts your metabolism permanently–not just during your workout.
Shoot for exercises that are so difficult, you can only perform between 1 and 15 reps. This could be weightlifting (if you lack the creativity and sophistication of a “Tao Of Functional Fitness” devotee who relies solely on portable exercise equipment–like Fitness Bands–and their own bodyweight), but it doesn’t have to be. If you know how to manipulate leverage, even bodyweight only exercises can be made difficult enough.
Why just 15% of your time worrying about this? Because all you have to do is make sure most of your exercise (excluding a proper warmup of course) falls within this rep range. Not exactly rocket-science. Nuff said.
Intelligent Evolution:
This is just another term for “periodization” or “cyclic training.” Basically it means that you need a strategy for changing your exercise routine over the long haul as you get stronger and closer to realizing your goals. Most of the time the Consistent Progression rule takes care of this, hence the paltry 5% of your noggin that’s required to intelligently evolve.
But over the long haul, you sometimes need to dramatically change your workout protocol. There’s not space here to explore all the ins-and-outs of doing this, but a simplified recommendation would be to cycle between phases where you focus on increasing the Average Load you handle during your workouts, and phases where you’re more concerned with the Amount Of Work Per Unit Time you perform (i.e. “Strength” vs. “Density”).
Conclusion
Consistent Progression (80%) + Sufficient Intensity (15%) + Intelligent Evolution (5%).
Find an exercise routine that gives you that, and you’re on to something!
Weekly Motivation December 27
Monday, December 27th, 2010
“Smooth seas do not make skillful sailors.”
-African Proverb
Myth Busted: Does Muscle Weigh More Than Fat?
Thursday, December 23rd, 2010
You have probably heard this time and time again, the old saying that fat weighs less than muscle. But is this true?
In one easy point: a pound of muscle weighs the same as a pound of fat. No matter how you weigh it a pound is a pound.
But it is true that muscle is more dense than fat. If you have a block of muscle and an equal size block of fat the muscle will weigh more. The great thing, it is much tighter and looks a heck of a lot better than have the same weight in fat.
via ClubReady
I guess that easiest way to picture all of this weight issue is that if you take a 6 in. X 6 in. X 6 in. cube of fat and take a same size cube of muscle the muscle will weigh more due to its density and compactness.
I have heard and seen dozens of women who look as if they weigh up to 30 pounds less than they actually do simply because of their muscular build. There is no doubt that if you are planning on packing on the muscle then you will inevitably put on a few pounds.
But the difference in this weight gain compared to weight gain during the holidays is that you are gaining lean muscle. You will look and feel slimmer but the scale will tell a different story.
Screw the scale is what I say! I had one women explain to me that she had only 12% body fat but weighed 190lbs! Let me tell ya 12% body fat is very low. This just goes to show her body is composed mostly of lean muscle.
Obviously for strength training and muscle production it is vital to throw out the scale, that should be your first plan of action. Find a more efficient for figuring out progress. You can buy a body composition scale or even fat calibrators to determine fat %. This is much more efficient than the numbers on the typical scale.
The best method I see is to simply take note of your progress. Keep logs and journals and even take pictures of yourself regularly to compare! I suggest picture taking once a month so you have a time frame for changes to occur.
So to sum it all up, muscle does not weigh more than fat. But is it more dense and size does matter! Also remember that muscle is a heck of a lot more metabolically active then fat, so the more you have the more calories you are going to burn off. Build muscle and shrink the fat!
Women Can Get Benefits From Whey Protein
Tuesday, December 21st, 2010
Via ClubReady
Are you concerned about taking care of your body before and after strenuous activities or workouts? Do you try to avoid supplements that contain additives and possible side effects? I am very particular about what I am putting into my body at all times. I hate the idea of eating or taking something that I am not sure about what it is suppose to do or what side effects may be caused.
If you are interested in better health and improved physical fitness you have surely heard that bodybuilders and other athletes are turning to a simple, natural supplement called whey protein. Whey is the only supplement I take besides my daily multivitamin that I feel safe taking. So lets cover a few questions or concerns many women have about taking protein.
WHY DO ATHLETES USE WHEY PROTEIN?
Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass. Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein the same ways that men do so do not be afraid of it.
WHAT IS WHEY PROTEIN?
Commercial whey protein comes from cow’s milk. Whey is the by-product of making cheese and was usually thrown away as a waste product. Now researchers know that whey protein is high quality, natural protein that is rich with amino acids essential for good health and muscle building. It is naturally found in mother’s milk and also used in baby formula. It is being considered for use as a fortifier of grain products because of its considerable health benefits and bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables, whey protein is proven to have the highest absorption (digestion) levels in comparison to all others.
WHO SHOULD CONSIDER USING WHEY PROTEIN?
Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep out bones strong and supportive. Plus overall health is not a bad thing either. The better nutrition you have in your life the less likely that the flu or other bugs will come knocking on your door.
Because amino acids are ‘building blocks’ for the human body it is sometimes used by patients to speed up the healing of wounds or burns.
The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.
CAN WHEY PROTEIN BE DANGEROUS?
Whey protein is a food and so it does not have have the risks associated with other supplements. That said, too much of anything carries risks. Extremely high use of whey protein can overload the liver which can cause serious problems. Moderation is always recommended.
If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.
Whey protein is a natural and a healthy way to bring protein into your diet and increase well being.
WILL WHEY BULK ME UP?
No, women lack the hormones that men have that allow them to get those large bulky muscles. Women will get an overall toned appearance without looking like the Hulk. Those women you see in body building competitions more often than not achieve their unusual frame by injecting additional hormones or supplements into their body. But no, with the use of whey you will not look like these women.
SOME TRICKS WITH WHEY
If you buy the powder you will be able to do a lot more than just simple shakes. But for shakes be create.
Mix the whey with milk and maybe add some strawberries or blueberries to make the best shakes around!
When you bake cookies scoop some whey in for a power cookie
If you drink coffee but some chocolate whey in to make a great mocha
The possibilities are endless, get your creative juices going!
Weekly Motivation 12/20
Monday, December 20th, 2010
“You cannot plough a field by turning it over in your mind.”
-unknown
Weekly Links Round-up: Dec. 13-17
Friday, December 17th, 2010
Every week we gather a list of articles related to health, fitness, MMA, boxing and kickboxing for our readers as a one-stop shop for helpful tips and tricks when it comes to working out. Enjoy!
10 Best Knockouts of 2010:
http://www.ufc.com/news/Ten-Best-The-Knockouts-of-2010
Nutrition for Athletes:
http://health.ezinemark.com/nutrition-for-athletes-important-facts-you-ought-to-be-aware-of-31cac4e98ab.html
How Much Cardio Do You Need:
http://www.lisajohnsonfitness.com/how-much-cardio-do-i-need-acsm-guidelines/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+LisaJohnsonFitness+(Lisa+Johnson+Fitness)
“The 10-Count” with LA Boxing Hoboken owner and new professional MMA fighter Rich Van Houten
Friday, December 17th, 2010
We sat down with LA Boxing Hoboken Owner, Rich Van Houten. Rich recently took to the cage for his first professional fight and we wanted to get the dirt on how the fight came to be, how it felt to win his first professional battle and find out what it takes to be a professional MMA fighter.
How did or does it feel to win your first pro fight?
I won my first pro fight on September 10th. It was definitely surreal. One of the best feelings I’ve ever had in my life. It was cool. It was close to home so I had a lot of support from members from the gym and friends and family. I had a great opponent too, he was undeafeated, and so fighting pro was a big step up for me. I felt like I didn’t want to let anyone down; I had a lot of friends, family and gym members there to support me.
How many fights have you been in amateur and pro?
3 amateur, 1 pro. My last amateur fight was a year ago. It’s hard to get time and get motivated to train unless I have something on the books – something to train for. So, one day a promoter just walked into the gym and asked if we had any pro fighters training here. I said ‘I’ll fight.’ It was spur of the moment, I stepped up and once I committed to it, I started making time to train hard.
When did you decide that being an MMA fighter was what you wanted to do?
I don’t know. I always loved the sport watching it and I loved training; I used to be a wrestler in college. Being around it all the time; being in the gym all the time the hunger started driving from there – the passion of wanting to fight. I was always training other people for fights and I realized that I wanted to train for something – I want to fight for something.
What’s your training schedule like?
Most of my trainers and training partners are here at the gym, so I don’t have to go far. Mornings I usually box and wrestle; nights I do some jiu-jitsu; and then strength and conditioning 2-3 times a week. Usually I train 6 days a week, twice a day. I take Sunday’s off to let my body recover.
What are the major differences when you’re prepping for a fight versus just training?
You have to think about the feeling of when you’re in the cage and when you’re about to fight and in between the rounds. The feeling of being winded and tired is probably the main concern of most fighters. Cause when you’re training for a fight there’s only so much technique you can learn within 8 weeks. So the biggest fear is not being conditioned enough or being gassed and tired to the point where you can’t really move and get beat up. The motivation is you’re fighting one other person; he’s out there training hard. You’re just hoping you trained harder. So when you’re resting you like “Oh, I should be doing something. I should be running. I gotta push myself.†Take my body to a place its never been before. If I’ve felt a burn before I want it to burn a little more, feel it like I’ve never felt it before, so I can stand a little more.
Do you have any pre-fight rituals? How do you spend the night before your fight?
Watching movies like Gladiator, Braveheart and Rocky. [laughs] I mostly just try to relax. If you think about it too much it just gets to your nerves and you end up not fighting to your potential because you’re thinking too much about your fight, your game plan, too much stuff.
What’s your best advice for an aspiring MMA fighter?
Find a good gym…and good training partners…and keep training, train hard. I think to be a good fighter your have to have that something inside of you that you’re kind of born with, you can’t just get it overnight. So it’s like the will to fight, that desire to not want to stop and just keep going.
From a technical standpoint what’s your strongest discipline of those that make up Mixed Martial Arts?
I’d say wrestling and boxing. I wrestled in college and I’ve been boxing for about 10 years now. I love jiu-jitsu though too. I train with a Gi. Lots of fighters train in shorts and a tee shirt, but I take it very seriously and train with the traditional Gi. I’ve always been into marshal arts. I just have a general passion for martial arts. I’ve always been into Karate, Judo, Jiu-jitsu, you know, I loved all the Bruce Lee movies.
What’s your mind set before you fight? Do you go over your game plan? Is your mind blank?
I try to carry a swagger and try to stay relaxed. I’ve game planned for weeks before so I know what I’m going in there to do. If I go in there and tense up I know I’m not going to fight to my ability. If I can stay relaxed and be myself…I just try to calm myself down and tell myself to, ‘just be you, have that swagger.’
Now that your first pro fight is under your belt when can we expect you to get in the ring again?
I had a little injury recently but I expect to have my next fight in March.
What’s the injury?
I have a herniated disc in my neck and a pinched nerve, so I get shooting pains down my arms. It makes it hard to train. For the last fight, I couldn’t really spar cause I couldn’t really go backwards. I couldn’t get my head snapped around. It plays a factor in your mindset because you think ‘ah, I didn’t train fully, cause I was injured.’ I just pushed through it for the last one and concentrate on my strength and conditioning training.
LA Boxing Baton Rouge Owner Gabe Miller Talks About Staying Motivated During The Holidays
Thursday, December 16th, 2010
VIDEO:Â WBRZ interview with LA Boxing Baton Rouge
BATON ROUGE- The holiday season is usually the time where people get too busy to exercise.
If that’s you, think about this. Every workout missed is used against you.
It is used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter.
Unfortunately, most Americans choose to not consistently exercise, and it’s because they don’t stay motivated.
Fitness expert Gabe MIller, owner of LA Boxing gives us tips on how to stay motivated this holiday season and through the New Year.
LA Boxing vs. “The Other Guy”
Thursday, December 16th, 2010
By Ivy Carnegie
So I recently moved, unfortunately further away from LA BOXING. I was already about a 25-35 minute drive, without traffic. Now I am 35-45 minutes BUMMER. However, my addiction is too far gone to give it up!!
My rationalization to this problem, was to join a gym, closer to home to off set not being able to get LA BOXING as many times as I’d wish. I had forgotten what it was like at other gyms, and I wish I had not jogged my memory.
Creeps! everywhere. people that are not there to workout. I did my best, ran, lifted weights, felt good. I was extremely distracted by all the people in my way, haha. So many people just there to hang out, socialize, pretend they workout,†pick up chicks†( including the trainers)….. I could NOT get out of there fast enough!!
It totally ruined my workouts, completely. I already know that my workouts there will NEVER compare to anything I do at LA Boxing. ( even the super light classes I’ve taken, are always better and harder).
I made it back to YL on tuesday, and could not get enough of the high. I again, wish so much It was a lil closer, so I can fit it in my every week schedule a lil easier. But I will continue to sacrifice sleep, me time, or socializing just to make it one day.
Mike, was the trainer on tuesday. I have to say, when he first started training he was a lil soft. ( I may have just felt that way because I was used to Rashid.) But his versatility in his classes keep me coming back for more. His classes are so complex and organized. I was intensely nervous for this week because I had not been in a week or so. I literally was shaking ,I knew what I was about to put my body through. He again, through some curve balls! Things I have never done in a workout, muscles I have never worked that hard. I keep waiting for a class, to feel the same, to be like FINALLY here it is, here is the let down, here is an †average†type workout. Yet, I continue to be surprised!
Way to go Mike. I’ll keep attending! and LA Boxing, keep up the good work. Thank you for not being a “creeps hangout,†and thank you for being true to your word, in what you promise to provide, you continue to deliver!!!:):):)
