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  • Advocare SLAM Review and Free Sample! There's a catch.

    By Bob

        Advocare SLAM Energy Drink Do you hate it when you are too tired to hit the gym? What if there were a product that could quickly pick you up? Quick glance at the benefits:   Conveniently packaged. Can easily take it with you anywhere.Loaded with vitamin B-12.Added amino acids. Great for muscle building.Caffeine. Safe and effective energy booster.Sugar Free. No extra calories and great for low carb diets.Sustained Energy. Maintain energy throughout the day.I found a product I think you will like. As a personal trainer for more than 20 years, I know what it's like to lack energy. I know it feels when you are groggy, tired, and just plain lazy. Wouldn't it be nice to have a quick shot that can quickly pick you up? Advocare SLAM is an energy drink. It's designed to give you a boost of energy when you need it. I have found that it delivers on that promise. Looking to buy some SLAM NOW? Click here to order SLAM Now: https://www.advocare.com/150316032/   Get a free sample while supplies last I am looking for honest reviews of this product. While supplies last, I will send you one free sample. Supplies are severely limited, and you are limited to one per person. To get your free sample, simply join the forums and PM me your contact information. You must reside in the USA, be at least 18 years old. Why am I giving away free samples? What's the catch? I am considering becoming an Advocate distributor. I already signed up, but I need your help before I can move forward. All I ask for in return is your honest feedback about the product. I cannot sell a product unless I know people find it useful and helpful! I need honest feedback from normal people. Why should you hurry? Because supplies are very limited and I will be sending them on a first come basis.
    • 8 comments
    • 286 views
  • Making Your Own Flu Fighting Elderberry Syrup

    By Bob

    With this year shaping up to be a bad flu season, you don't have to be a victim of the flu virus. The fact is, there is an herb that can protect you from the flu. My family of six have been using this remedy for over 6 years now and not a single family member has contracted the flu since we started using it. It's backed up by sound research, but of course the pharmaceuticals are not able to profit from it since it's a natural herb. The herb I speak of is Elderberry, and it's available in many different forms. You can buy a syrup for children, pills for adults, but what I prefer is to make my own syrup. It's easy, and you can buy bulk organic elderberries from nearly any health food store. This way you know you are using top of the line elderberries that have been grown organically. It's also much cheaper to make than pre-made syrups. What you are going to start with is some organic elderberries. You take a half cup of elderberries to three or four cups of water.
    You want to boil them and allow the water to reduce into a syrup.
    Now you will want to add some flavor, and you can pretty much add any flavors you desire, but I usually add maple syrup or honey. If your child is under 1, you DO NOT want to use honey, so stick with syrup or organic sugar.
    Once you get a flavor and consistency and taste you like, you can turn off the heat and allow the syrup to cool.
    Once cooled, take some cheese cloth with a funnel and filter out the syrup.
    That's it. you will have enough syrup to last you nearly all winter! Take about two or three teaspoons a day and you should remain flu free all winter! Remember to take it before you get sick, so take it every morning before starting your day. It seems to mainly work on the flu, so if another type of bug is going around, you may still get a cold. I was skeptical at first when we first starting using elderberry instead of the "flu shot". After over five years of being flu free, we are sold on elderberry as our flu remedy. It works, and it's cheap to make, so why haven't you tried it yet?
    • 0 comments
    • 241 views

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  1. Secrets To Creating A Personal Training Business Card That Clients Can't Miss or Resist. 

    In this article, we are going to cover how you can create a business card potential clients cannot miss or resist picking up. 

    As a personal trainer, your goal is to gain more clients. In order to gain more clients, you need to get their attention and keep their attention. 

    You may think a plane Jane business card is fine, but you would be wrong! You need a business card that separates your business card from every other one at the front desk. 

    Imagine you are a client looking for a personal trainer. You get to the front desk and notice an entire sea of personal trainer's business cards. Which one would you pick? The answer is yours if you follow the advice in this article! 

    I have seen it a million times. I walk into the gym and see the endless amount of personal trainer's business cards. They all look the same, and none stick out. Not a single one forces you to pick it up!

    I am going to show you how you can make your card stick out. 

    These Colors Make Your
    Business Card Stick Out

    Remember, before you can ever get a client to pick up your card, your card has to reach out and grab their attention. The perfect colors to achieve this are Yellow, Orange, and Red. According to many of the studies I have read on the psychology of color, Yellow is the first color your eyes see. Thinks of some popular logos like Kodak, Nikon, Ferrari, and DHL as examples. 

    Yellow is a great color to use to catch the attention of your potential clients and make your business card stand out. The other colors you might want to incorporate into your business cards are Orange and Red. Both will add a nice touch and increase your business cards visibility. 

    With the right color combination, your business card is ready to get noticed, but you need to ...

    Make Your Business Card
    Irresistible With A USP

    Okay, so you have their attention, great, but how to you get them to actually pick up your business card and read it? This can be done with a great USP.

    What is a USP? If you don't have one, you NEED ONE NOW! Your USP is your Unique Selling Proposition. It's what makes your business different. It's what makes your business unique. 

    Your USP should address a specific need of your ideal client. It should benefit your ideal client. 

    For example, are you able to help your clients lost 2 lbs of weight a week? Or can you help your clients gain two pounds of muscle a month? 

    You can throw your clients over the edge with something like "Lose 20 lbs in 3 weeks ... guaranteed" or "Lose 2 lbs a week ... ask me how". Of course you have to be able to deliver on your promise!  

    Or maybe you are the only personal training your area with a degree, so you highlight this and state how it will benefit your clients. Perhaps you are the only registered dietitian in the area, so you highlight a "free diet program from a registered dietitian". 

    As you can see, you can some up with any number of USP's. 

    On a business card, the USP has to also be very short, unlike a normal advertisement. So you have to focus on making it both unique and short. Not an easy task. 

    Here are some simple steps to help you create your very own USP:

    1. Write down a list of your ideal clients needs and desires. 
    2. Write down a list of all the benefits your personal training services offer that meets those needs and desires. 
    3. Write down a list of your competitors benefits for those same needs and desires. (Chances are, they won't even list them and you will own the market after you do this.)
    4. Find the benefits of your service that your competitors do not offer. 

    From there make a list of your USP and test them! Test, test, and test some more! You cannot skip the testing if you want to find the one USP that sticks out. 

    Testing Your USP Until You Get One
    That Kills The Competition

    Testing your USP is super easy. All you have to do is make a few different business cards with different USP's. From there, you add a small card code that is unique to each set of cards. For example, USP 1 code 2213, USP 2 code 2344, etc, etc. 

    You can either put them all up on the counter with different holders, or swap them out every two weeks and see which ones bring in more clients, or mix them up into a single holder. Just make sure you have equal amounts of each. When a client calls you, make sure they give you that little code and start keeping track of which codes are causing the highest response rate. 

    This will give you reliable proof which card is working. You can also test different color combinations, but don't do this at the same time. Reason being, you won't know if it's the color or the USP that is making the difference!

    In the next article I am going to talk about how you can make your business card a sticky business card. This means a card that anyone who picks it up will not want to throw it away at the first trash can they come across. It will stick to their fingers like glue and they will put it in their wallet. 

    It's great to grab the attention, but you also have to make sure you they keep it!

    I will also teach you how you can increase your response rate from your business cards. 

    So now it's your turn, please use the comment section below to leave a comment or to add your own suggestions. You have to register to comment, but it only takes about 2 minutes to do so. 

  2. To lose weight from your lower stomach and inner thighs, you must aim for overall weight loss with regular cardio. The muscles you will be targeting with strength training are the lower portion of your rectus abominis muscle and your adductor muscles. Training these muscles should be done at least twice a week. Your adductors, however, can be trained as often as every other day and your abdominal muscles can be trained every day. Complete three sets of 10 to 12 repetitions for each exercise.

    Step 1
    Balance your caloric intake by using a food diary to track the calories you consume and burn each day.

    Step 2
    Aim for a 500 to 1,000 calorie deficit each day to result in a 1 to 2 lb. weight loss per week.

    Step 3
    Make healthy food choices. At each meal, fill half of your plate with vegetables and fruit. Choose whole-grain breads and pastas, and consume low-fat versions of dairy products and lean protein such as chicken and fish.

    Step 4
    Get at least 2.5 to five hours of aerobic exercise every week. Walk, run or bike at a pace that causes your heart rate to increase and makes you break a sweat. Other aerobic options include swimming, group fitness classes and rollerblading.

    Step 5
    Isolate the lower portion of your rectus abdominis with a reverse crunch. Lying on your back with your feet elevated, curl your hips up toward your spine, lifting your rear end off the ground slightly.

    Step 6
    Target your adductors by lying on your side with the foot of your top leg on the ground behind the knee of your bottom leg. Perform leg lifts with your bottom leg, isolating the muscles of your inner thigh. Slowly lift your leg and lower it. Do not touch your leg to the ground in between repetitions.

    Warnings
    Check with your doctor before beginning any new exercise plan.

    Tips
    Include strengthening of the other muscles of your body in your strength training routine as well.

  3.  

     

    Advocare SLAM Energy Drink

    Do you hate it when you are too tired to hit the gym?

    What if there were a product that could quickly pick you up?

    Quick glance at the benefits:

     

    1. Conveniently packaged. Can easily take it with you anywhere.
    2. Loaded with vitamin B-12.
    3. Added amino acids. Great for muscle building.
    4. Caffeine. Safe and effective energy booster.
    5. Sugar Free. No extra calories and great for low carb diets.
    6. Sustained Energy. Maintain energy throughout the day.

    I found a product I think you will like. As a personal trainer for more than 20 years, I know what it's like to lack energy.

    I know it feels when you are groggy, tired, and just plain lazy. Wouldn't it be nice to have a quick shot that can quickly pick you up?

    Advocare SLAM is an energy drink. It's designed to give you a boost of energy when you need it. I have found that it delivers on that promise.

    Looking to buy some SLAM NOW?

    Click here to order SLAM Now: https://www.advocare.com/150316032/

     

    Get a free sample while supplies last

    I am looking for honest reviews of this product. While supplies last, I will send you one free sample. Supplies are severely limited, and you are limited to one per person. To get your free sample, simply join the forums and PM me your contact information. You must reside in the USA, be at least 18 years old.

    Why am I giving away free samples?

    What's the catch?

    I am considering becoming an Advocate distributor. I already signed up, but I need your help before I can move forward.

    All I ask for in return is your honest feedback about the product. I cannot sell a product unless I know people find it useful and helpful! I need honest feedback from normal people.

    Why should you hurry? Because supplies are very limited and I will be sending them on a first come basis. :)

  4. Learn How To Make Your Body A Fat Burning Machine!

    Living Life The Paleo Way

    Are you tired of the yo-yo dieting?

    Are you ready to change your lifestyle once and for all?

    The Paleo diet has been around since the beginning of human kind. It's the way our ancestors ate before our culture was overrun with fattening carbohydrates.

    Carbohydrate increase insulin levels in your body. The causes two major problems.

    1. Your body stores fat when insulin levels are elevated.
    2. Your body does not release fat to be used as fuel in the presence of elevated insulin levels.

    The Paleo diet fixes both of those problems.

    Turn Your Body Into A Fat Burning Machine

    In this book you will learn how to turn your body into a fat burning machine. Your body can burn fat instead of carbohydrates, and this FREE e-book will show you how.

    Register Now To Get Your Free Copy

    We value our members and we want you to join our community. We also hope you will take part in our discussions and help us grow our site. We are a friendly group of personal trainers and fitness enthusiasts. We offer many free e-books for our members. All you have to do is join our forum and follow the link below.

    Click here to register for a free account

    Click here to download your free e-book.

  5. With this year shaping up to be a bad flu season, you don't have to be a victim of the flu virus. The fact is, there is an herb that can protect you from the flu.

    My family of six have been using this remedy for over 6 years now and not a single family member has contracted the flu since we started using it. It's backed up by sound research, but of course the pharmaceuticals are not able to profit from it since it's a natural herb.

    The herb I speak of is Elderberry, and it's available in many different forms. You can buy a syrup for children, pills for adults, but what I prefer is to make my own syrup. It's easy, and you can buy bulk organic elderberries from nearly any health food store. This way you know you are using top of the line elderberries that have been grown organically.

    It's also much cheaper to make than pre-made syrups.

    What you are going to start with is some organic elderberries.

    • You take a half cup of elderberries to three or four cups of water.
    • You want to boil them and allow the water to reduce into a syrup.
    • Now you will want to add some flavor, and you can pretty much add any flavors you desire, but I usually add maple syrup or honey. If your child is under 1, you DO NOT want to use honey, so stick with syrup or organic sugar.
    • Once you get a flavor and consistency and taste you like, you can turn off the heat and allow the syrup to cool.
    • Once cooled, take some cheese cloth with a funnel and filter out the syrup.

    That's it. you will have enough syrup to last you nearly all winter! Take about two or three teaspoons a day and you should remain flu free all winter!

    Remember to take it before you get sick, so take it every morning before starting your day. It seems to mainly work on the flu, so if another type of bug is going around, you may still get a cold.

    I was skeptical at first when we first starting using elderberry instead of the "flu shot". After over five years of being flu free, we are sold on elderberry as our flu remedy. It works, and it's cheap to make, so why haven't you tried it yet?

  6. Losing excess weight seems to be of concern for most of us. That extra flab can be a deciding factor for a lot of diseases. So, there’s a necessity for weight loss, and these days almost everyone is feeling the need to shed those extra pounds. There are many ways to accomplish this. You can try out a regular exercise routine or go on a strict diet.

    But, does it feel good having to say no to your favorite dishes and comfort foods? Of course not. So, you must find a few ways to lose weight and still get to indulge in your favorite dishes every now and then. Yes, you must follow a nutritious and well-rounded diet, but there are a few tricks that can help you keep the fun alive as well. Here’s a sneak peek at some of those tricks.

    Love Junk Food, Don’t Get Addicted

    It can be difficult to do away with junk food. Surely, it is too delicious to stop eating it completely. Besides, leaving junk food altogether will only make you crave it more, which, these cravings if not satiated, will only lead to further weight gain. However, the best way to solve this problem is to continue eating your favorite dishes, but only once in a while. You might love these foods, but make sure that it’s okay for you to go without them for some time as well, if necessary.

    Plan a Proper Structure for Your Meals

    You are on a diet, and you have quit eating almost every delicious dish that you loved. Yet, you are not experiencing the desired results. Well, are you following a proper eating schedule? It is important for you to ensure that there are no long lapses between your meals. Try to fill up these particular lapses with healthy snacks. This will also ensure that you are not feeling too hungry between and during your meals, as it can result in overeating. Therefore, it is essential to have a proper structure for your meals, which is sure to help you lose weight.

    Never Ever Skip Breakfast

    While dieting, there is a common trend among a lot of people. They try to lessen the amount of food they eat, which is quite obviously not the best way to go about losing weight. However, they still tend to skip a few meals, and the majority of them select to skip breakfast. Well, skipping your breakfast usually has multiple severe and negative impacts. It can affect your:

    ● Weight loss goals

    ● Blood pressure

    ● Risk for diabetes

    ● Risk for heart diseases

    In fact, it is often said that breakfast is the most important meal of the day. So, it’s imperative for you to eat your breakfast before starting your day’s work. In fact, you should have a full breakfast to ensure that you remain full for quite some time.

    Avoid Late Night Snacking

    Snacks are among the most favorite foods of a lot of people. They might also be yours as well. But, that does not mean you should always eat them. In fact, many of your favorite snacks can be quite high in calorie content. So, it is essential to avoid them. However, you can have healthy snacks between meals to keep yourself full to avoid overeating. But, you should always stay away from late night snacking. Try to have your last meal of the day about three hours before you go to bed. Sleep slows down your metabolism. So, the fat that you consume late at night hardly gets burned. Instead, it is stored in the body, thus making you add on those extra pounds.

    Try to Avoid Eating Out

    You can plan to have a healthy lunch. But, it’s difficult to have that when you continuously eat out. In fact, there are plenty of reasons why you should always try to avoid eating out. Instead, bring your own lunch from home and pack only healthy foods for lunch or dinner. It will help you remain fit and healthy. Besides, you can also save some extra money this way. However, if there’s no other way for you to eat but to dine out, try to go for baked and boiled foods. It’s a good way to remain healthy despite having to eat out.

    Follow the Best Dieting Habits

    Well, this is one of the most important things you need to do while dieting for weight loss. And, this holds true even if you are not getting the results that you want despite remaining on your strict diet. You should try to eat slowly and savor any food that you are having. And, you need to do away with the unhealthy habit of rewarding yourself with only foods.

    These are just a few tricks you can try while dieting. You won’t need to work too hard to achieve these, but the results can be wonderful.

    Losing excess weight seems to be of concern for most of us. That extra flab can be a deciding factor for a lot of diseases. So, there’s a necessity for weight loss, and these days almost everyone is feeling the need to shed those extra pounds. There are many ways to accomplish this. You can try out a regular exercise routine or go on a strict diet.

    But, does it feel good having to say no to your favorite dishes and comfort foods? Of course not. So, you must find a few ways to lose weight and still get to indulge in your favorite dishes every now and then. Yes, you must follow a nutritious and well-rounded diet, but there are a few tricks that can help you keep the fun alive as well. Here’s a sneak peek at some of those tricks.

    Love Junk Food, Don’t Get Addicted

    It can be difficult to do away with junk food. Surely, it is too delicious to stop eating it completely. Besides, leaving junk food altogether will only make you crave it more, which, these cravings if not satiated, will only lead to further weight gain. However, the best way to solve this problem is to continue eating your favorite dishes, but only once in a while. You might love these foods, but make sure that it’s okay for you to go without them for some time as well, if necessary.

    Plan a Proper Structure for Your Meals

    You are on a diet, and you have quit eating almost every delicious dish that you loved. Yet, you are not experiencing the desired results. Well, are you following a proper eating schedule? It is important for you to ensure that there are no long lapses between your meals. Try to fill up these particular lapses with healthy snacks. This will also ensure that you are not feeling too hungry between and during your meals, as it can result in overeating. Therefore, it is essential to have a proper structure for your meals, which is sure to help you lose weight.

    Never Ever Skip Breakfast

    While dieting, there is a common trend among a lot of people. They try to lessen the amount of food they eat, which is quite obviously not the best way to go about losing weight. However, they still tend to skip a few meals, and the majority of them select to skip breakfast. Well, skipping your breakfast usually has multiple severe and negative impacts. It can affect your:

    ● Weight loss goals

    ● Blood pressure

    ● Risk for diabetes

    ● Risk for heart diseases

    In fact, it is often said that breakfast is the most important meal of the day. So, it’s imperative for you to eat your breakfast before starting your day’s work. In fact, you should have a full breakfast to ensure that you remain full for quite some time.

    Avoid Late Night Snacking

    Snacks are among the most favorite foods of a lot of people. They might also be yours as well. But, that does not mean you should always eat them. In fact, many of your favorite snacks can be quite high in calorie content. So, it is essential to avoid them. However, you can have healthy snacks between meals to keep yourself full to avoid overeating. But, you should always stay away from late night snacking. Try to have your last meal of the day about three hours before you go to bed. Sleep slows down your metabolism. So, the fat that you consume late at night hardly gets burned. Instead, it is stored in the body, thus making you add on those extra pounds.

    Try to Avoid Eating Out

    You can plan to have a healthy lunch. But, it’s difficult to have that when you continuously eat out. In fact, there are plenty of reasons why you should always try to avoid eating out. Instead, bring your own lunch from home and pack only healthy foods for lunch or dinner. It will help you remain fit and healthy. Besides, you can also save some extra money this way. However, if there’s no other way for you to eat but to dine out, try to go for baked and boiled foods. It’s a good way to remain healthy despite having to eat out.

    Follow the Best Dieting Habits

    Well, this is one of the most important things you need to do while dieting for weight loss. And, this holds true even if you are not getting the results that you want despite remaining on your strict diet. You should try to eat slowly and savor any food that you are having. And, you need to do away with the unhealthy habit of rewarding yourself with only foods.

    These are just a few tricks you can try while dieting. You won’t need to work too hard to achieve these, but the results can be wonderful.

    Shannon "The Cannon" Hudson, founder and CEO of 9Round Franchising, For Fitness franchise and Gym franchise contact 9Round

  7. I got side tracked on this blog and I apologize to anyone who may have been following along. I ended up moving to another state and wasn't able to stay on track, but I will get back on this with regular updates.

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    Recent Entries

    This blog will follow my own quest to follow my dreams and start my very own gym and any pitfalls that I may fall into along the way. I plan on opening my own health club in about 6 months to a year, and I am in the very early planning stages. I am planning on starting small, maybe a personal training studio, and the goal is to start with as little as $30K. The funds will be cash and not from a loan, so anything I make will go directly to running costs and profit, not loan repayment. I am very curious to see if a gym can be started and successful for only $30K. It’s an experiment if you will. This blog will follow that quest.

    I will be purchasing used equipment and looking for a location with fairly cheap rent and an unsaturated market. So far this has been extremely difficult to find, but I am prepared to move my family to see this dream of gym ownership become a reality. My first object is to find a good location. Location, location, location. I have found a few target markets that either have very few gyms, or which have no personal training studios. Which one I plan on starting will depend on the location and competition.

    I will be updating this blog with real time information as it happens, and I will post how much I spend and on what. Of course I will not post any information on where my club will exist until I get all the pieces in place, but I will post all other details for anyone interested.

  8. blog-0447558001330367714.jpg

    Ya know...you have to give them credit. McDonald's is trying to make everyone "believe" you can eat healthy and lose weight there with their salads, but this place isn't holding anything back!

    The Heart Attack Grille is located in Las Vegas, NV and blatantly states that if you are 350lbs or heavier, you get to eat free. They have four different types of burgers there, ranging from the bypass to the quadruple bypass.

    Wow! Can you imagine if you actually had a heart attack while eating there? Ummmm....you might want to click here below:

    Man Suffers Heart Attack at the Heart Attack Grille

    It's all fun and games until someone has a heart attack at the Heart Attack Grille!

    Better Train Harder!

    Adam Freeman | Personal Training

    (910) 388-9899

    AdamFreemanPT@yahoo.com

    Wilmington NC Personal Trainer and Weight Loss Specialist

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    Recent Entries

    blog-0573566001327600497.jpg

    The use of bands in strength training has been around a long time, but was made popular by Louie Simmons and the Westside Barbell Club. Bands are an excellent advanced training technique that can really push up your maximal and explosive strength (depending on how you incorporate them). I plan on writing a series of articles related to the use of bands in strength training, but this first article is going to cover the basics, and I do mean basics. In this article I am going to discuss the benefits of bands, when to incorporate them, where to purchase them, and how to store them.

    Let’s start with where to purchase your bands, since this article will be useless if you don’t know where to purchase your bands. You can purchase your bands from JumpStretch. I am not in any way affiliated with JumpStretch, nor do I make a penny when they sell a set of bands. I am recommending JumpStretch due to the fact that I purchased my bands from JumpStretch years ago and they are still in near perfect condition. These bands are very high quality and will last you a long time. If you plan on following the suggestions in my future articles, you will need to purchase the bands in pairs (two of each).

    Now let’s discuss some of the many benefits of using bands in your routine. You can use bands to develop maximal explosive strength, maximal strength, as a neuromuscular conditioner, and psychological conditioner. In addition, you can use bands to increase overload. In short, bands have many benefits depending on how you incorporate them into your training.

    So now that you have made it this far in this article, you are probably ready to get started, but are you ready to use bands in your training? First of all, I would personally only use bands for intermediate to advanced athletes and never with beginners, but this is just my preference. I like to save the bands as an additional method of attack during a training cycle and incorporate them throughout my training cycles depending on various factors. I am not going to get into any specific training details in this article, but I am going to write more articles on this topic, many more, and very soon. So if you want specifics with training with bands, definitely stay tuned!

    So now you are ready to purchase your bands. Once your bands arrive, you will notice they are covered in a white powder. Do not wipe this powder off as it makes the bands easy to use when the bands rub against each other. In addition, it keeps the bands dry, which is very important. You may find that once your bands no longer have the white powder on them that you would like to re-powder them and I have a solution. I contacted JumpStretch and they told me that I could use corn starch, which I have been using for many years. I also store my bands in a plastic container filled with corn starch and I put the bands back into this container and shake it whenever I need to re-coat my bands. Below you will find a photo of how I store my bands.

    Stay tuned, more band training articles will be arriving. :)

  9. blog-0796354001323715350.jpg

    I purchased Practical Programming For Strength Training about two weeks ago. Since I love reading everything related to fitness and strength training, I gave this book a once over.

    If you are looking for a book that covers just program creation, then you may be disappointed by this book. When I read the introduction, the author made some very good points regarding the fact that most books seem to fall short when it comes to actual program creation. The author mentions Zatsiorsky, verkhoshansky, and a few other Russian authors and suggests that most of the information presented in their books are based on unproven theories. Rippetoe does make some good points regarding Russian training, but the gist is that the information and literature to verify the information is lacking. The authors also make some valid points regarding periodization and the lack of research in this area as well, all valid points IMO.

    The part where I have to disagree with the authors is when it comes to the actual creation of programs, reps, sets, etc. Of course you have to get through a few chapters of basics before you get to the actual programs the book presents, but if you have little to no experience in the field, this information will be useful for you, but if you are looking for just a book on program creation, then you might want to skip the first few chapters. The book goes on to present basic programs for each level of training. There are a few things in this book that I have to call into question, such as using the same novice routine for all trainees, which seems to violate the laws of individual differences, but it probably doesn't matter with novice trainers who will react positively to nearly any type of program thrown at them.

    Overall, I would suggest this is a good book to read just to get some ideas on how others may train, and of course I would suggest you give the workouts a try to see how they work for you. You never know when you will find an excellent workout that produces superior results, so always remember to have an open mind when it comes to new training techniques and programs. I wish this book would have stuck to program creation instead of the basics, but it is what it is.

  10. ips' Blog

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  11. Alright, I wanted to post a sample copy of my workout log. This is posted in word document format so it can be easily formatted to your own liking, but I hope it's helpful for anyone who is looking for a workout log they can easily modify and print. I have had a lot of people tell me they don't use a workout log because they are not sure how to set one up or use one. This one is very simple, and anyone can quickly edit it to their own liking.

    This one is based on a 4 day workout split, but you can easily add more workout days or change it to suit your own needs. I filled in the first portion so you can see how I keep track of sets/reps/weight. I don't usually write each set, but rather just use the reps/weight to keep track of how many sets I have completed.

    Workout Routine.docx

  12. Fats are created when you consume more calories than you burn. Most of people simply aren't able to measure how much they eat and how much are they active daily. Many other things affect on the energy balance, like high level of cortisol (hormone which is related to stress) which slows down metabolic functions and increases creating fats. You can decrease the level of cortisol by less exposure to stressful situations and organizing your daily schedule. But these changes are almost insignificantly. It's on you only to pay attention on your calorie intake.

    You probably know that fats in your organism are stored in fat cells. Most of those cells are directly under the skin, but small part is located in abdominal cavity and is called abdominal fat. Fats can even appear on undesirable places like liver or pancreas. Your look depends about those fats under your skin. Getting or losing fat depends about calorie balance. Fat surplus occurs when creating amounts of fat exceeds ability of fat oxidation. Fat deficit occurs when amounts of fat are smaller than ability of their oxidation.

    When you eat fats, you won't stimulate them to better oxidation as is the case with proteins and carbohydrates. Fat intake doesn't have any impact on absorption of other nutrients.

    Carbohydrates are converted to fats only when you overeat with them, when you consume huge amounts of carbohydrates daily. Amount of carbohydrates which will be converted to fat depends about your daily activity and size of your muscle mass. When your amounts of carbohydrates are filled and you consume too much calories daily, the rest of carbohydrates you consume will be converted in fat, what is more often in people with too much level of insulin who have more developed lipogenesis. Those people are predetermined to weight gain more than others. Lipogenesis is the process of fat production. The opposite effect is called lipolysis, what means degradation of fat.

    When you eat too much carbohydrates than your body needs, your organism precipitates more fat. It's happening because surplus of carbohydrates stops fat oxidation (fat burning). While you are in carbohydrate surplus, all fats you eat are precipitated as fat cells.

    It's the same story with proteins. When you eat too much proteins than your body needs, oxidation of carbohydrates and fats is decreased. This way is created bigger surplus of carbohydrates and fats. That means that too much proteins can indirectly make you fat. Consumed proteins are most burned because they release most of warmth. It is very hard to be in protein surplus so it's little probability that you get fat because of too much protein intake.

    If you don't understand everything, I can explain you all this on the other way. Amount of fats that you consume isn't changed, but surplus of the carbohydrates or proteins causes decreased oxidation of fats. Carbohydrate surplus causes increased oxidation of carbohydrates and decreased oxidation of fats, therefore most fats that you consume are stored as fat cells. However, it's very little chance for you to get fat of too much proteins because it's very challenging to consume sufficient amounts of proteins per one kilogram of bodyweight if you are bodybuilder. It's much easier to overeat with carbohydrates because most of the food contains great amounts of carbohydrates. Junk food is very rich in sugars (fast absorbing carbohydrates). Many people who are overeating with that kind of food have problems with overweight.

    Have you ever asked yourself why not to completely eliminate fats from your diet plan? If you think that non-consuming of fats will help you to lose weight, you are wrong. When you eat too much of carbohydrates or proteins or both, lipogenesis is guaranteed and you are getting fat. If you consume too little fats, then your body starts to convert carbohydrates, and in rare cases proteins, in fats. The main point is very simple: Don't eat too much because you will get fat. Pay attention on those things when organizing your diet plan.

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