AvadeanLewis.com

Team AvadeanLewis.com March Fitness Program

2012-02-22T01:38:43Z

The following is Team AvadeanLewis.com’s fitness program for the month of March. The goal is to achieve maximal strengeth and muscular hypertrophy. The program is compromised of a 3 day split, training 2 days for maximal strength and 1 day for hypertrophy. There is also a dedicated cardio and flexibility training day.

Monday and Friday:
Monday and Friday’s workout is very straight forward and simple. Build size and strength by using compound movements. For each exercise you should choose the heaviest weight that allows you to complete 5 reps for 5 sets without any compensations.
5*5 Squat
5*5 Deadlift
5*5 Bench Press

Wednesday:
Wednesday’s workout is a full body workout to tie in all those important areas that didn’t get a lot of stimulation during the other workout. We train from the ground up with an emphasis on arms. (F means to failure)
3*15 Leg extension
3*10 Leg curl
3F Pull Up
2*12 Side / Bent Over lateral
2F Chin Up
2 21s
3*8 Seated hammer curl
3*8 Seated DB extension
2*8 Tricep Pushdown
2F Dips

Saturday:
HIIT (high intensity interval training) cardio for 45min followed by 15min active stretching.

Functional Office Workout Video

2012-02-20T05:57:40Z

Sitting for extended periods of time causes some muscles to become overactive while others become under active. This causes the body to go through the cumulative injury cycle: tissue trauma causes inflammation, which causes muscle spasm, which causes adhesions, which causes altered neuromuscular control, which causes muscle imbalances and the process repeats itself. To help prevent / counteract these imbalances Team AvadeanLewis.com created a functional workout for the typical office worker. Doin the 5 exercises shown in the video below for 20 repetitions at least once a day on days that you sit for extended periods of time will improve function and aid in injury prevention. The exercise program should be combined with a flexibility program to stretch the chest, trunk flexor, hip flexor muscles.

Good luck with your health and fitness goals; stay focused.

Be sure to comment and spread the word.

Thank You

Fitness Tips to Ensure That You Develop Your Dream Physique

2012-02-20T01:05:13Z

Set SCAMPI Goals

Success requires strategy for making one’s vision a reality. To maximize performance you should understand and use the six principles of effective goal setting summarized by the acronym SCAMPI.

Specific: More than 100 published studies document that specific, challenging goals result in better performance than easy goals, no goals, or simply trying to “do your best.”
Challenging: People who set challenging goals tend to accomplish more than those setting more modest goals. Setting achievable goals at the upper end of your ability will inspire more effort and build more confidence when accomplished.
Approach: Goals should focus on desired ends to move toward, rather than negative states to avoid. Avoidance goals conjure up memories of accidents or failures, and people with many avoidance goals are less happy, healthy and motivaded than others.
Measurable: Measuring progress toward goals allows one to ascertain whether the strategy is working. Measurable goals also encourage steady progress by minimizing the tendency to conceptualize success in all-or-none terms, a tendency that leaves you vulnerable to the “snowball effect” or letting a minor setback “snowball” into a major relapse and a total collapse.
Proximal: Supplementing your long-term vision with near-term, proximal goals leads to better performance as well as a heightened sense of confidence, determination and happiness.
Inspirational: Goals should be inspirational in the sense that they are consistent with your own ideals and ambitions. People strive towards inspirational goals with greater interest and confidence, leading to enhanced performance, persistence, creativity and self-esteem.

Basic Nutrition Guidelines For Altering Body Composition

For Fat Loss

Distribute protein, carbohydrate, and fat throughout the day and at each meal.
Choose whole grains and fresh vegetables over refined grains and simple sugars.
Schedule no fewer than four and as many as six meals a day. This helps to control hunger, minimize blood sugar fluctuations and increase energy levels throughout the day.
Avoid empty calories and highly processed foods, which contain many calories and do little to provide satiety.
Drink a lot of water (8 to 12 cups per day).

For Lean Body Mass Gain

Eat four to six meals a day. Insulin response to a meal stimulates protein synthesis.
Spread protein intake throughout the day to take advantage of the previous tip.
Keep in mind the postworkout window of opportunity. Ingestion of protein and carbohydrate within 90 minutes of a workout will increase recovery and protein synthesis, maximizing gains. This may be most easily accomplished with a liquid meal-replacement formula that can be absorbed quickly owing to being predigested. Food may take several hours to digest and absorb, missing the window.
Do not neglect the importance of carbohydrate and fat. It takes more than protein to increase lean body mass.

Eat Breakfast

Breakfast helps your body to function efficiently after a long night without food.

List The Benefits

Make a list of all the benefits regular exercise provides you. Everything from feeling healthier, sleeping better, preventing depression, feeling stronger, etc. Post this list somewhere that you will easily see it everyday so that it can serve as a reminder why you should workout.

Motivational Pictures

Post a picture of someone with the physique you would like to attain somewhere that you will easily see it everyday to help keep you focused and motivated (like the photos below).

Lyzabeth Lopez

Marc Megna

Jamie Eason

Steve Cook

Amanda Latona

Phil Heath

Ava Cowan

Eddie Latoza

Kathleen Tesori

Avadean Lewis

True success in life is not rare because of the fact that people are weak or lazy or lack willpower or fear success. Rather, true success is rare because too often people use flawed strategies for success. Across different areas of life, from weight loss to smoking cessation, from academic success to athletic excellence, those who achieve more use the best process for change. These individuals identify more techniques for change, while using those techniques longer, more frequently, more consistently and more thoughtfully.

Good luck with your health and fitness goals; stay focused.

Be sure to comment and spread the word.

Thank You

Lyzabeth Lopez: 20 Push Up Options

2012-02-19T22:59:58Z

Lyzabeth Lopez, holistic nutritionist, personal trainer and sports specialist gives fitness tip on how to do a variety of push up’s from beginner to advanced in the above video.

Lyzabeth Lopez: Benefits of Royal Jelly

2012-02-19T23:00:00Z

Lyzabeth Lopez, holistic nutritionist, personal trainer and sports specialist explains the benefits of royal jelly for a healthy body in the above video.

Lyzabeth Lopez: Benefits of Protein Powder

2012-02-19T23:00:04Z

Lyzabeth Lopez, holistic nutritionist, personal trainer and sports specialist explains the benefits of protein powder for a healthy body in the above video.

Lyzabeth Lopez: Benefits of Probiotics Video

2012-02-19T22:59:55Z

Lyzabeth Lopez, holistic nutritionist, personal trainer and sports specialist explains the benefits of probiotics for a healthy body and great immune system in the above video.

The Keys to Successful Healthy Weight Loss

2012-02-19T22:43:45Z

As we all know now is the time that everyone is looking for weight loss secrets. The truth is there are no secrets to successful healthy weight loss, there is no magic either. There are scientific facts that when implemented results in healthy weight loss.

3500 calories = 1 pound. So every 3500 calories you burn you lose one pound and every 3500 calories you consume you gain 1 pound.
Law of Thermodynamics: calories in lower than calories out = weight loss; calories in higher than calories out = weight gain

Things to know:

Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.
Many foods high in starch, like bread, rice, pasta, cereals, beans, fruits, and some vegetables (like potatoes and yams) are low in fat and calories. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
A weight-loss product that claims to be natural or herbal is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra (now banned by the U.S. Government) have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
Studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. This may be because people who skip meals tend to feel hungrier later on, and eat more than they normally would. It may also be that eating many small meals throughout the day helps people control their appetites.
To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is the key. Try eating smaller amounts of food and choosing foods that are low in calories.
It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.
Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Good Luck on your weight loss / fitness quest. May you achieve the physique of your dreams.

Comment and spread the word!

Thank you

Super Bowl XLVI Weekend NFL Combine Trainer – Bodybuilding.com

2012-02-14T04:10:26Z

Bodybuilding.com teams with Bommarito Performance Systems to create the ultimate NFL training guide for any athlete.

Designed by the best for the best, this trainer gives you complete workouts designed to increase your performance for each of the main NFL Combine tests:

Master The 6 Keys To Football Training

Good luck with your fitness goals and stay focused.

Be sure to comment and spread the word.

Thank You

AvadeanLewis.com Videos In 2012

2012-02-14T03:59:14Z

Avadean Lewis gives you a rundown of what to expect from AvadeanLewis.com in 2012. We will be regularly publishing quick tip, training, nutrition and workout videos, we will also be doing interviews with top fitness professionals. You will be seeing a lot of new faces as Team AvadeanLewis.com continues to grow, we will also be doing collaborations, as well as photo and video shoots with RAW Multimedia (http://youtube.com/rawmultimedia).
Good luck with your health and fitness goals; stay focused!

Let us know what you’d like to see from avadeanlewis.com in the comments bellow!

AvadeanLewis.com

Team AvadeanLewis.com March Fitness Program

Functional Office Workout Video

Fitness Tips to Ensure That You Develop Your Dream Physique

Set SCAMPI Goals

Specific: More than 100 published studies document that specific, challenging goals result in better performance than easy goals, no goals, or simply trying to “do your best.”

Challenging: People who set challenging goals tend to accomplish more than those setting more modest goals. Setting achievable goals at the upper end of your ability will inspire more effort and build more confidence when accomplished.

Approach: Goals should focus on desired ends to move toward, rather than negative states to avoid. Avoidance goals conjure up memories of accidents or failures, and people with many avoidance goals are less happy, healthy and motivaded than others.

Proximal: Supplementing your long-term vision with near-term, proximal goals leads to better performance as well as a heightened sense of confidence, determination and happiness.

Inspirational: Goals should be inspirational in the sense that they are consistent with your own ideals and ambitions. People strive towards inspirational goals with greater interest and confidence, leading to enhanced performance, persistence, creativity and self-esteem.

Basic Nutrition Guidelines For Altering Body Composition

For Fat Loss

For Lean Body Mass Gain

Eat Breakfast

List The Benefits

Motivational Pictures

Lyzabeth Lopez: 20 Push Up Options

Lyzabeth Lopez: Benefits of Royal Jelly

Lyzabeth Lopez: Benefits of Protein Powder

Lyzabeth Lopez: Benefits of Probiotics Video

The Keys to Successful Healthy Weight Loss

Things to know:

Super Bowl XLVI Weekend NFL Combine Trainer – Bodybuilding.com

Master The 6 Keys To Football Training

AvadeanLewis.com Videos In 2012