Monthly Archives: June 2015

Training Hard or Unhealthy Obsession?

 

People that train and incorporate healthy habits in their life style, simply experience a different life experience than those who choose not too. There truly is nothing like a good work out!  The Endorphin rushes, the sweat that you desperately need to break. The mental push that you need. The movement your body was lacking. Desire to improve and master an exercise. The rewarding feeling you are providing for yourself by changing the structure of your body!

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Find that healthy balance. Not to much not too little physically. Not to easy on yourself and not to hard on yourself mentally.

Obviously training and living a healthy life style is so important. However alike from everything else in life, sometimes, we add unneeded pressure too our lives from our training. Sometimes we set ourselves up for failure with our absurd goal setting tactics. I often see people who mistake the thought that if you don’t  spend more hours and frequency training than you will not make improvements and failure! When most of the time the better shape you get into, the more its time to increase the intensity and decrease the duration. I see People using training as a punishment tool rather than a tool for self improvement. As a man who believes in the power of simplicity, here’s realistically the big picture of the way our exercise lives should look.

 

 

 

Weight Training 2/3x a week 45 to 60 mins

Conditioning/Cardio 2/3x a week 10 to 30 mins

High Activity Level (lots of movement) daily

Walking 30 minutes a day or more

 

If you stuck  to this basic structure you the reality is you would stay in great shape and be healthy. Before you go saying well, I train for this, and I need to do this in order to get into shape for that…..

I understand all of that. Sometimes there is a time and need to push a little more, a little more often and focus in a little harder. I also understand how in order to accomplish goals you must train exactly toward them. I also understand that every person is different and that there are plenty of methods, programs, splits, styles and methodologies out there that work!

 

However, refusing to recognize you are obsessed with training could be one of the worst unhealthy habits you could develop. Stress is one of the main killers of humans! Stress comes from many forms! Stress comes acutely and in the form of volume. An example of acute stress could be your wedding day tomorrow and the anxiety that goes with that. Volume stress could be the things adding up in your life. A financial struggle the past few months, sick family member for the past few months who is not doing better etc. Exercise/training is one of the best if not the best way to decrease and manage stress. However when you abuse training mentally and physically you miss the purpose of how you should be utilizing the life style! Now you will be adding some serious stress to your life.

Pretty woman with cloud of words about stress

Pretty woman with cloud of words about stress

 

If you are training for hours on end you will stress yourself by running yourself into the ground. If you are not allowing your body to rest you are obsessed and stressing yourself. If you are currently just lost some serious weight, but still are upset that you don’t look like your favorite Hollywood actor who just took pictures using certain lighting, oils, and photo cropping to help the way they appear in the photo, then you are obsessed and going to stress yourself. If you want to eat salad at the super bowl party, good for you and that’s great. However if you are eating salad at the super bowl party because you don’t want to look fat in your super bowl party facebook pictures you are going to take in 15 minutes than you are obsessed stressing yourself out and not that’s not healthy. If you are doing more reps because you want your hands to bleed rather than doing more reps to try to get yourself better sorry you are obsessed. If you have knee pain that has been killing you, and you continue to run 10 miles a day and “really don’t think its from the running” than you are obsessed. Injuries aren’t cool from your “hard core training” you need to learn how to perform the movement adequately and properly progress it next time.

 

 

Training should help you to live longer, prevent disease, decrease injury potential, and help you too look and feel better! Training should be first before all else on your to do list as it makes the rest of what you have to do that day better, easier, and more than likely will help to accomplish the task more efficiently! However abusing the privilege will do just the opposite! Plain and simple!

 

All that said train your butt off daily! However do it for the correct reasons! Both from mental and physical stand points! Do it to improve on every level, stop obsessing and enjoy the benefits! Good luck!

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TRAINING TERMINOLOGY AND CONCEPTS MADE EASY TO UNDERSTAND

As you all know, I love practicing simplicity. I know there’s a lot of confusion these days on what and how to do things in the gym! There is plenty of terminology and methods out there! Below, I provide you guys with some basic definitions and clarity!

This blog will be real elementary for those of you who have been doing it for years or enjoy learning about fitness like myself, but either way, a recap is always nice! If you’re new to the game, this will be a great starting point for you! Hopefully this helps sum up some training concepts up for you a bit!

Let the definitions and concepts begin…

TERMINOLOGY BLOG

REPS / SETS / VOLUME

Reps = the number of times you move a weight from point A to point B during a set of an exercise.

Sets = the amount of times an exercise is performed

Volume = the amount of total work being done

Intensity = the amount of weight used for the lift

Frequency = how often you train (days / weeks  / months)

  • 1-5 Reps Per Set = Mostly Strength
  • 5-8 Reps Per Set = Strength AND Muscle Equally
  • 8-10 Reps Per Set = Muscle With Some Strength
  • 10-12 Reps Per Set = Muscle With Some Endurance
  • 12-15 Reps Per Set = Endurance With Some Muscle
  • 15-20 Reps Per Set = Mostly Endurance
  • Lower reps (high intensity) are the most ideal for increasing strength.
  • Higher reps (low intensity) are the most ideal for improving muscle endurance.
  • Moderate reps in the middle of the two (moderate intensity) are the most ideal for building muscle and really anything related to improving the way your body looks (rather than performs).
  • If you do too much volume, you run the risk of hindering (or completely destroying) your body’s ability to repair and recover at an ideal rate. Also, if the repair/recovery process isn’t happening at the ideal rate, the results you want probably won’t be happening at all.
  • If you do too little volume, you run the risk of not providing enough of the training stimulus required to signal your body to actually make the changes/improvements you want it to make.

REST PERIODS

For strength sets take longer maybe 2 to 5 minutes in-between sets. This way you can fully recover and be detail oriented for the lift at hand!

For muscle building use less rest time so that you can perform the exercises properly and with full ranges of motion, but  maintaining the primary focus and emphasis of lots of tension to the muscles. We often  use 60 to 90 secs rest for this.

For fat loss, you want to be as efficient as possible (do everything as well as you can), you want to have a high power output (getting a lot of work done in a period of time), and keep intensity’s high so that you burn calories! So here we try to keep rest periods as short as possible within the ability to accomplish the above tasks. My tips are usually go again as soon as your normal breathing pattern comes back, or wait a generalized, brief 30 to 60 seconds before your next exercise! Feeling uncomfortable within this style of resting and training is a normal thing!

 

F.I.T.T PRINCIPLE

Frequency: As you might expect, this refers to how often you will exercise. After any form of exercise is performed, your body completes a process of rebuilding and repairing. So, determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt, and also allows enough rest time for healing.

Intensity:  Effort or work that must be invested in a specific exercise workout. This too requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in overtraining, injury or burnout.

Time: How long each individual session should last. This will vary based on the intensity and type.

Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both? The specific exercises will you perform.

S.A.I.D PRINCIPLE (Specific Adaptation to Imposed Demand)

The body will adapt to the specific demands placed upon it. Once you have defined your goal make sure you are training specifically to accomplish it! Proper progression must be practiced so that exercises don’t cause an overwhelming effect and cause your body injury!

RESISTANCE TRAINING 

Resistance training builds bone density, muscle tissue, helps to decrease body fat and increases lean body mass. It also aids in movement capability, and posture! Use full ranges of motion, quality form, and proper progression.

Some ways to properly progress are to increase weight, reps, sets and to increase ranges of motion. You can place your muscles under different forms of tension (stress) by switching up the tempo (how fast or slow you move the weights from point to point).

CARDIO & CONDITIONING

Conditioning or cardio will help Improve your body’s ability to be more durable (over a longer period of time) more efficient (walking up several flights of stairs) and to recover faster (in between sets, or during a game for a example)

Do short bursts of explosiveness, such as hill sprints, and regular 10-yard dash sprints!

Mix in bike rides, walks, and runs for a few miles! This is a great way to burn calories and fat, but this, in excess, can cause injury and an increase in body fat!

Circuit training…this is a great way to burn calories during and after you train!

MOBILITY

Range of motion around the joints

FLEXIBILITY

Muscle length

*SIDE NOTE / FUN FACT* Training is a short term stimulus! Your adaptation occurs via proper rest, recovery, hydration, nutrition, sleep amongst other variables post exercise!

Hope this helped give you a better understanding of the basics…any questions let me know!

8 MISTAKES I SEE PEOPLE MAKE WITH THEIR NUTRITION

1) Eating “whatever you want as long as you stay below, or at, your caloric intake amount”

To help the shape of your body, you need to decrease your body fat and increase lean muscle! Do this by eating fruits, nuts, veggies, lean protein, fish, eggs, and avocado, as a few examples, and you will feel healthier on every level. Plus, these foods help you to enhance your body’s chance for growth and recovery if you’re training!

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2) Thinking the “secret” on the infomercial you just watched is true…

There’s no secret.  Eat like an adult and take responsibility!

3) Not eating real food from the earth….

not “healthy cereal” / “healthy sandwiches” / “healthy crackers”

4) Eating too MUCH carbs……

Brown rice, sweet potatoes, 100% whole wheat bread are not bad carb choices & more than likely benefitting your diet, but the portion size is KEY!

5) Eating emotionally / socially…

You must find other ways to deal with your negative emotions and stop correlating hanging out with friends with eating!

6) You cheat too often and then you eat too much when you cheat….

If you reward yourself with food, then you need to create a better relationship with food. Food is fuel for the mind and body, not a trophy.  If you don’t have a piece a cake on your birthday, I’m sorry, but that’s strange. If you have a piece of cake every Friday though, that’s also not a good habit.If when you reward yourself (or cheat) and eat for 4 people, then don’t cry when you put 20 pounds on!

7) Not eating enough protein……

Protein is the building blocks of the body! For simplicity, your diet should be mostly protein, followed up with some carbs and GOOD fats!

8) Not drinking your first bottle of water until 3 hours after you wake up! 

Drink half your body weight in fluid ounces of water every day! By the way, as soon as you wake up, drink a tall glass of water, roll your feet with a golf ball and stretch a little, and this should help with your stiffness!

Hope this helped!