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1.) This newsletter is written with your interests in
mind and heart
2.) For the best-looking body: “Train for Strength;
Eat For Health
3.) Why aerobic exercise is not the best way to burn fat
4.) Fat Americans eat like a sumo wrestler
5.) Featured exercise — the "deadlift"
This newsletter is written with your interests in mind and heart
For the best-looking body: “Train for Strength; Eat For Health”
The body works as an integrated unit and needs to be trained as such. This type of training will best prepare the individual for competitive sport or the tasks of everyday life. It will also lead to the development of a physique that you are proud of. Think about it . . . your body was designed to move in any movement pattern that a human could require in order to stay alive and prosper in the worldly elements. The modern world is a different place, and many of the conveniences and stimuli may have caused us to loose our natural connection. Many of us are easily influenced by quick fix supplements, magazines, and cultural expectations. It is easy to give into quick fixes concocted by others that promise almost magical results. Have we lost touch with our nature, only to become a product of external influences?
It is my contention that the best looking human form is also the most functionally efficient. Let's look at the animal kingdom for example, specifically a panther. Just picture the lean, sinewy rippling muscles that a panther displays as it does "panther things". Now think of a healthy, fit, athletic, and lean human form. Can you draw the comparison?
In order to develop this shape, a
person must do the human equivalent of "panther things". That is to
develop your peak athletic human potential. This requires athletic
"integrated" strength training of various movement patterns (as compared
with pumping one muscle at a time) . As far as developing the lean look, well
that's a matter of insuring proper nutrition. So if you train like
an athlete, and eat for
the health and nourishment of your body, with an element of timing, you will
truly develop the best looking body you can have.
Why aerobic exercise is not the best way to burn fat
1) It burns
2) The fat
At lower intensities the body may burn 50% of the calories from fat, while at higher intensities it may only burn 35% of calories from fat. BUT, at higher intensities you burn way more total calories, and more fat calories overall than you do at lower intensities. Think about a real world example: sprinters (who run 10 - 20 seconds) vs. marathon runners (who run 2 - 2 1/2 hours). Are sprinters fatter than marathon runners? No. Actually sprinters carry less body fat than distance runners due to their muscle mass.
3) Aerobics makes
your body an efficient fat burning machine
training is the best method for burning fat. That's because
the key with
anaerobic training is what is known as EPOC. Anaerobic exercise
is tough, and burns a ton of calories while you are performing it. Additionally, your
metabolism remains elevated following this type exercise. This was, at
one time, referred to as the oxygen debt, but is now referred to as the
Excess Post-exercise Oxygen Consumption (EPOC). The recovery of the
metabolic rate back to pre-exercise levels can require several minutes
for light exercise (aerobic training), several hours for very heavy
exercise (anaerobic cardio training), and up to 12 to 24 hours or even
longer for prolonged, exhaustive exercise (interval training or circuit
weight training). And while this recovery is going on, you are
burning calories at a higher than usual rate. More calories burned
in a day, means faster fat loss. The bottom line is that the most
effective fat loss workouts require you to tax the big muscle groups
with substantial intensity. Interval training for fat loss trumps
aerobics any day. As I like to
say: "Get in; get out. Now do it again, but harder!"
Fat Americans eat like a sumo wrestler
breakfast: This leads to catabolism (muscle loss) and thus metabolism
damage. It also leads to binge eating later in the day.
We can learn several
lessons from this. First, going to sleep after eating a high carb
meal is so effective at causing body fat accumulation that sumo
wrestlers usually do it twice per day. Maybe, just maybe, we
should avoid eating too many carbs at night if we want to have visible
will serve as a wake-up call for some. Most people would be pretty
surprised to find out they're eating like sumo wrestlers, especially
those who skip breakfast thinking that this is an effective weight loss
exercise — the "deadlift"
to deadlift: The bar should be on the floor (a
dead stop hence the name). Grasp the bar with an overhand grip, and
place your shins against the bar touching it. Bend your legs so that
your thighs are slightly above parallel to the floor but keep your
shoulders directly over, or preferably just slightly behind your hands
on the bar. Keep your head in neutral alignment, but looking slightly
upwards. Keeping an arch in your lower back (imperative, as
rounding the lower back prevents these muscles from activating
properly), pull the bar straight off the floor and bring your hips
forward. The bar should never leave contact with the body. The midpoint
position has you standing fully erect. Think about pushing the earth
away from you like a jumping action rather than a lifting action. Lower
the bar under control to the floor (by flexing the hips and then the
to complete the repetition. Do NOT round your
lower back — ever! Perform each rep with 100%
kettlebell lifting lifts you
A kettlebell looks a lot like a cannon ball with a handle on it, and it is a fantastic tool for developing integrated strength throughout your body. As a trainer, I've tried many types of workouts, and still do so, but there's something about the way you feel after a good kettlebell workout that is not like anything else Although you can get a great and really tough workout, the feeling that you get afterwards is almost euphoric. You have to experience it to really know what I mean. In the most simple terms, it aligns your your body in ways that develop your most efficient strength movement patterns. It also gives you overall balance in strength and flexibility. And if you have wherewithal to really push the limit, the conditioning benefits are second to none. It's just plain awesome. In the photo on the right, I am snatching an 88 pound kettlebell for reps. Besides aligning my posture and making my core really tough, my back, shoulders, and hips have never felt better.
But as with most things that are
really worthwhile, it takes some effort in order to become proficient.
You don't just walk into a gym and master the kettlebell lifts on your
own. Although kettlebell lifting is very safe when done properly,
it can be dangerous if not performed correctly. More than any
other area of exercise, I would recommend that you get expert
instruction before attempting some of the moves you see illustrated
here. The time investment is worthwhile and the benefits are
The benefits of personalized program design
Over the years, your body has developed in a specific way ─ not only a product of your genetics, but more importantly — your lifestyle. You are a unique individual and your training programs needs to be tailored to you, while structured for specific progression. What really counts are the exercises, techniques, and amount of effort (which are all specifically designed) to give you the greatest rate of return!
Although the typical one-size-fits-all workout may seem to work for a short time, almost any activity away from the remote control will work for a short time. And conversely, if you slip into the "just do it" mode of repetitive activity, you will soon reach a stalemate in your progress. Another potential hazard of repetitive training is overuse and wear and tear on the joints, in addition to the potential for developing muscle imbalances. So if you expect to make impressive and substantial changes in how you feel and how you look, you must be on a program that adjusts with you—as your body adapts to exercise.
Therefore the workouts that I design for each of my clients
are tailor-made to the individual. Everyone is unique,
and for every one of my clients, I design programs according
to their specific
needs, with consideration for:
Motivation is key too, so I always try to keep the workouts fun and motivating while teaching safe techniques that keep my clients injury-free. Most people discover that they rise to higher levels of fitness and functional capabilities than they have ever known in their adult life. They get stronger from the inside out as they develop a healthy, athletic body . . . and it shows!
Continual and evolving program adjustments also help to keep
the workouts both mentally and physically stimulating.
This process of "personalization" builds a momentum that is
easy to keep — you stay "tuned into" your workout
while advancing toward your goals. In fact, it has
been proven that when you identify yourself with fitness,
you are more likely to integrate exercise into your
lifestyle with momentum that stays with you. It
becomes part of who you are.
Rock your world on a Trikke and have
a great outdoor workout
Now, imagine that
every decision you make during your day regarding your diet, your
training program, or your lifestyle in general, will cause you to either
take one step closer to your ideal physique and fitness goals, or one
step further away. Every single decision whether conscious or
unconscious. Everything! You become a product of your lifestyle — the
good and the bad. So what does that mean exactly? Let's
break it down:
Negative actions or
behaviors, even small ones, accumulate into regression — you get fatter,
weaker, smaller, dumber, and sicker. Positive actions or
behaviors, even small ones, accumulate into progression — you get more
muscular, leaner, stronger, smarter, and healthier. How many steps
did you take forward today? How many steps did you take backward?
They all add up.
"I can only show you the door. You're the one that has to
walk through it."
10.) Contact information
|people have read this edition since February 18, 2008|