Saqs Health & Fitness Blog

The 4 Minutes of Hell Workout !!

2012-02-17T23:57:00.000+00:00

Thanks to Jeff Cavaliere for these awesome workouts !!

Check out this awesome 4 minute workout:

"The 4 Minutes of Hell Workout"

Perform each exercise for 30 seconds for a total of 4 min.

1. Kettle Bell Swings

2. Skier Hops

3. Sunrise Sunset - Exclusive to Athlean-X

4. Star Jump Pushups

5. Twisting Pistons

6. Mt. Climbers

7. Burpee Jump Press

8. Jump Rope

Check out this YouTube video to see me walk you

through it (I also tell you how to make it harder!!).

WANT TO LEARN MORE ABOUT ATHLEAN-X?

Learn more about Athlean-X. ==> CLICK HERE

STAY STRONG...

Jeff

8 Reasons Your Weight Training Results Suck

2012-02-14T02:53:00.003+00:00

8 Reasons Your Weight Training Results Suck

Courtesy of http://www.acaloriecounter.com/weight-training-results.php

If I had to guess, I'd estimate that for every person who has been weight training and getting good results, there's probably about 50 other people whose results absolutely suck.

Some will give it a try for a certain period of time, get no where, and then give up for good. Others will do the same, only they'll periodically try again, get the same sucky results, and quit only to repeat this all over again every few months or years (or annually as part of their New Year's Resolution). The rest have all of the dedication in the world and will never give up. Instead, they'll consistently get virtually no where... forever.

That last one sounds familiar to me because, well, it was me. I started weight training in 2000, and after some good initial results, I spent most of the next 2 years wasting my time. My results sucked. In fact, I came this close (I'm holding my thumb and pointer finger a half inch away from each other) to being one of those people (and there's dozens of them in every gym) who are exactly the same today as they were their first day in the gym, and this will be equally true 10 years from now as well. Fortunately for me, I avoided this and fixed what was making my results suck.

If any of the above sounds familiar to you, I have good news. You can fix it. If you're thinking of starting weight training for the first time, you can prevent it from ever happening to you in the first place. How? Well, I'm glad you asked (or I'm glad I asked in your voice).

Here's what I feel are the 8 most common reasons your weight training results suck right now, have sucked in the past, or will suck at some point in the future.

#1: Your progression sucks.

Pay attention to this one. While this list isn't in any specific order, I still put this one on top for a reason. Above all else, the key to increasing muscle, strength, endurance, or just improving your overall fitness level is quite simply progression. There must be some type of progression, and all focus should be placed on making this progression occur as often as it possibly can.

If you consistently work out in any typical gym for a certain period of time, one thing you are sure to see are the same people, doing the same exercises, with the same weight, for the same number of reps, for weeks, months and years... and continuing to get the same sucky results. And, rightfully so.

Without making an effort to progress, you will do nothing but maintain your current state. It's theprogressive overload principle. Basically, you need to convince your body that results (be it muscle, strength, whatever) NEED to happen, and the only way to do this convincing is by progressively increasing the demands being placed on your body.

The human body is smart. If you put it in a certain situation consistently, it will adapt. In this case the "consistent situation" is progressive weight training. The adaptation? Making you stronger, creating new muscle tissue, etc.. This is the real goal here... gradually increasing what your body is capable of doing so that it is constantly adapting to these new demands. This constant adapting leads to constant results.

How can you do this? Well, when it comes to weight training, the simplest, most common, and most obvious way (and the only way I'll be mentioning right now) is by increasing the weight you are lifting and/or the reps you are lifting it for. For example, for Exercise XYZ, if you can currently lift 50lbs for 4 sets of 8 reps, your new goal should be to lift 55lbs for 4 sets of 8 reps of that same exercise. Let me break that down for you...

For Exercise XYZ, you can currently do:
Set 1: 50lbs - 8 reps
Set 2: 50lbs - 8 reps
Set 3: 50lbs - 8 reps
Set 4: 50lbs - 8 reps

Your goal the next time you perform Exercise XYZ should be:
Set 1: 55lbs - 8 reps
Set 2: 55lbs - 8 reps
Set 3: 55lbs - 8 reps
Set 4: 55lbs - 8 reps

If you can do it, great. Go to 60lbs the following time. If you can't, and instead get something like this:
Set 1: 55lbs - 8 reps
Set 2: 55lbs - 7 reps
Set 3: 55lbs - 7 reps
Set 4: 55lbs - 6 reps

...don't worry about it. This is perfectly normal. Your new goal is to make this become 4 sets of 8 reps. Put all of your effort into adding 1 rep to that second and third set, and 2 reps to that forth set. Maybe one workout you get 8, 8, 7, 6. Then next time you get 8, 8, 7, 7. Then next time, 8, 8, 8, 7. And then finally you get the 8, 8, 8, 8 the following workout. When that happens, repeat this all over again with 60lbs. This is progression. This is the single most important aspect of getting any form of positive weight training results.

If you didn't attempt to progress and you just continued lifting the same 50lbs for the same 4 sets of 8, nothing would ever happen. No new muscle, no new strength, no new improvements, no new results. You could continue doing it for the next 20 years, it wouldn't matter. This is something your body is already capable of doing. Continuing to do it will only signal your body to maintain what is needed for it to be able to lift 50lbs for 4 sets of 8.

Force your body to something it has previously been unable to do, and the complete opposite will happen. The only way your body will ever achieve any positive results from weight training is by you forcing them to happen. Signal your body to change, and it will. Don't... and it won't.

#2: Your little pink dumbbells suck.

Ladies, this one is for you. Step away from the 3lb pink dumbbells. The only reason you should ever go near them again is if you need a dumbbell-shaped paperweight to match some other pink desk accessory. Honestly, that's all they're really good for. Let me explain...

Did you read #1 on this list? If so, this really shouldn't require much of an explanation. In order to get non-sucky weight training results, the progressive overload principle must be in constant and consistent effect. What that means is you must challenge your body to do something it isn't currently capable of doing. Now, this doesn't mean you need to go outside and try to pick up a car. It just means you need to do things that are challenging for YOU. And, take my word for it, I don't care if you are 15 or 50, male or female, there is no healthy adult on the planet who is going to be challenged by a 3lb dumbbell.

I recently saw a woman in my gym do dumbbell presses with the smallest/lightest dumbbells I've ever seen in my life. She could have held 2 pencils in each hand and gotten the same effect. Hell, she could have drawn a picture of a dumbbell on a piece of paper and held the paper in her hand. It was just plain crazy. And of course, she'll be back next time to repeat the same exercise with the same tiny dumbbells for the same number of reps. Then she'll wonder why she isn't any stronger, why she hasn't built any new muscle, why she isn't toning up and getting leaner, why she isn't getting into any better overall shape, and why she is getting nothing but sucky results from weight training.

The answer is simple. She's not signaling her body to make any of these improvements. When she does this extremely typical type of workout that many females do, her body basically thinks this: "Oh great, here we go again. She's got the tiny pink dumbbells out. What are we going to do now? Yet another set of 10-20 reps just like last time? Yawn. Wake me up when we're going to do something that is even remotely challenging."

If she progressed to the next heaviest weight of dumbbells the next time she did this workout, her body would think "Hey... what's this? This is new. We've never had to do this before. Hmmm. Interesting. If she keeps this up, we're going to have to adapt to this new work we're being forced to do." And that adaptation, of course, is the basis for all GOOD weight training results. The body will adapt by making the things you want to happen... actually happen. Increased muscle, increased strength, increased endurance, increased flexibility, increased bone density, increased overall fitness level, etc.. The body must be challenged to improve or else it will gladly remain as is. The typical workout done by most females just isn't even almost making this happen.

What's that? You use your light pink dumbbells because you don't want to get "big and bulky" like a guy? Here's the thing though, you CAN'T get big and bulky like a guy. Don't get me wrong, you females can definitely put on your share of muscle, just not nearly as much or nearly as fast as a guy. It's just not in your genetic makeup. What? What about the females who are indeed big and bulky like a guy? Well, all you need to do to avoid that ever happening is avoid their drug use.

This is the big female fear and the biggest excuse for having these non-challenging weight training habits. That if you even attempt to do a big exercise, or use a big weight, or do anything more than small exercises with light weights for high reps, you'll wake up the next day and look like a big freaky female bodybuilder.

First of all, I wish muscle could be gained that quickly. Where you could wake up one day and think "Oh crap, how did this happen? How did I gain all of this muscle without realizing it?" It just doesn't work like that. In fact, the best the average male adult could hope for is gaining something like 0.25 - 0.5 pounds of muscle per week, and that's under the best possible circumstances. For females it's most likely half that.

Second of all, as long as you don't use any "assistance," you could never get that big, freaky, manly look that so many females are afraid of even if you really wanted to. This common fear is a borderline myth, and all it's actually doing is causing a lot a women to get a lot of sucky weight training results.

So ladies, what should you be doing in the gym? You should be working out like a guy who wants to gain 100lbs of muscle and be able to pick up cars and throw them down the street with their bare hands. Alright, that's a bit extreme, but I'm just trying to make a point. You need to push yourself (safely, of course). You need to challenge your body. You need to do more than pick up the same little pink dumbbells and lift them for the same 15 reps for the same little isolation exercises (more on those later).

In my opinion (and the opinion of virtually any respectable source), there is no real difference in the way a guy and a girl should be weight training. We're all human, and all of our bodies respond to the same basic principles. Therefore, we all need to do the same things in order to get the results we want. Would a guy who wants to gain some muscle or get stronger waste a second of his time with a 3lb pink dumbbell? Of course not, and no woman should either.

#3: Your body part split sucks.

First, let me clarify what I mean by "body part split" by giving you an example of a fairly typical version of one:

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Biceps and Triceps
Saturday/Sunday: Off

This, my friends, may very well be a variation of the most common type of workout organization you'll find the average person using in nearly any gym on the planet. Your first thought might be "Well, if so many people are using it, it must be good, right?" Wrong. The average person may use it, but then again, the average person's results suck. This is no coincidence.

Your next thought may be something along the lines of "But bodybuilder so-and-so uses a similar body part split, and he's huge!" or "I have a subscription to a bunch of bodybuilding/fitness magazines and every routine the pros or trainers ever recommend is always in the form of a body part split similar to what you just mentioned." or "I read a ton of websites that all recommend a workout split like this." or "I've been paying attention to this big guy in my gym and he appears to be using a similar routine." How could this be, you ask?

I'll sum the answer up in 2 words... drug use. I'll say it again, drug use. And, once more for effect... drug use. Cancel your subscriptions to those magazines. Delete those websites from your bookmarks. Ignore that guy in your gym. Here's who body part splits tend to work the best for... drug users and those with well above average genetics. Pro bodybuilders are both. That guy in your gym is most likely one or the other, if not both as well.

Does that mean the body part split mentioned above (or anything similar) doesn't work unless you have super duper genetics or are using some form of "assistance?" Nope, it can still work. The real question is, would it be the optimal way for a natural, genetically average person to workout? The answer there is a resounding NO.

You probably need some convincing, I know I did. It took me a good 2 years of once-per-week-body-part-split training before I started to realize how my own results sort of sucked and started looking for answers why. Let me save you the time. The body part split is not ideal for about 90% of the population. Nearly every single respectable strength coach (the people who train high school, college and professional athletes from a variety of sports) and fitness expert would back up that statement.

There isn't an athlete (from football players, to gymnasts, to powerlifters) on the planet who splits their workouts up in terms of body parts and trains each one once every 7 days. They know that this just isn't optimal. Old time bodybuilders/strongmen knew this too, which is why they would have probably laughed in your face if you suggested they use a typical body part split. This type of weight training layout became popular right around the time performance enhancing drugs became popular. This is no coincidence.

So, magazines slap pictures of huge bodybuilders all over their magazines and sell it to you with the headline of "Learn what this guy does to look like this!" Unfortunately, at the end of the article describing his high volume body part split, they leave out the disclaimer that should say "Oh, and don't forget to use a ton of drugs like this dude did."

So then, what are the best workout schedules for us natural, genetically average people? In most cases, it's either a full body or upper/lower split. For beginners (less than 6 consistent months), there is no question that a full body routine done 3 days per week (Monday, Wednesday and Friday, for example) is by far and away the most recommended weight training split. An upper/lower split (upper body on Monday and Thursday, lower body on Tuesday and Friday) is perfect after that. I made the switch from a typical body part split to an upper/lower split years ago and won't be switching back any time soon.

#4: Your exercise selection sucks.

If you want to increase strength or muscle, you'd be at a HUGE disadvantage if your workout consists primarily of, well, crap. A ton of biceps and triceps exercises, leg extensions and leg curls, pec decks, cable crossovers and dumbbell flyes, and so on. These are all small isolation exercises that serve to "isolate" the specific muscle you are looking to "work." This is all well and good, and these types of exercises can (and in some cases should) be a part of your weight training routine. However, they should be nothing more than a very small part of it.

Instead, your workout should be comprised primarily of big, compound exercises. These are the exercises that allow you to use the most weight, allow you to add weight the most often (aka the progressive overload principle) and will add more muscle to your body than any combination of isolation exercises ever will.

These types of exercises include the bench press (flat, incline and decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over barbell/dumbbell rows, t-bar rows, seated chest supported rows, etc.), pull-ups, dips, and overhead presses.

If you have any interest in adding any amount of muscle to your body, increasing your strength at all, or just becoming a more fit and athletic person in general, your workout program should be largely built around these weight training exercises.

#5: Your recovery sucks.

When you are working out, you are not getting results. Instead, you are signaling your body to do what it needs to do to make the results happen. In order for your body to do this, it needs to rest and recover. It needs off days, days when you aren't signaling it with weight training. It's not even so much that each muscle group needs a chance to recover before the next workout (although they do), it's that your entire body (from the nervous system on down) needs to recover.

For these reasons, the average person should have a minimum of 3 off days per week. This allows you to have a maximum of 4 weight training workouts per week. This fits perfectly with my recommendation of an upper/lower split as well as 3 full body workouts (which would allow 4 off days per week).

In addition, each workout itself should be kept to about 1 hour each, give or take 15 minutes or so.

Your body also needs sleep, the more the better. In an ideal world, 8-10 hours a night would be perfect. Your body also needs you to avoid stress. The weight training itself is about all the stress your body wants to deal with. Outside stress beyond that certainly doesn't help.

#6: Your form sucks.

I see it so often that I barely notice it anymore. Spend time in any regular gym and you're guaranteed to see it too. Horrible, many times even laughable, form when performing certain weight training exercises. Squats that have the range of motion of a calf raise. Biceps curls that look like some insane combination of a reverse grip upright row and a good morning. Bench presses where the spotter is getting more of a workout than the person doing the actual bench pressing. From something as advanced as a squat to something as basic as a push-up. Name any exercise and you'll find thousands of people performing it with bad form.

The way I see it, there are 3 types of bad form. The dangerous kind that can (and most likely will) cause an injury, the kind that lessens or completely voids the effectiveness of an exercise, or the kind that is a combination of both. All types should be avoided completely.

You could have the best routine, with the best exercises, with an exceptional focus on progression, and it will all do very little if bad form is preventing you from getting everything out of it that you should be.

Whether it's just a lack of understanding how to do an exercise properly, or just an ego thing (lifting more weight than you can with proper form for the sole purpose of lifting a heavier weight), it doesn't really matter. If your form sucks, your results will suck.

#7: Your consistency and patience sucks.

The positive results from weight training don't happen overnight. It takes time. You can't workout hard for a couple of weeks and expect amazing results. I know, some people are programmed into thinking you can from the various ads making it seem like you should. "Get the body of your dreams in just 6 weeks!" or "Get the results you want in as little as 3 weeks!" Those are all giant lies. Ignore them.

In addition to time, it also takes consistency. As I've mentioned throughout this article, weight training is really just the tool you are using to signal your body to improve. That signal needs to remain constant (while still allowing adequate rest and recovery, of course). This means that you can't expect to do everything right for a short period of time, stop, start again, stop, start again, etc. and get positive results. Your body won't see the need it improve if the demands being placed upon it aren't consistent.

#8: Your diet sucks.

There are so many reasons your diet could suck that this could quickly become a whole second article. Let's keep it simple. First, calories. If you want to lose weight, you need to consume less calories than your body needs. If you want to gain weight (specifically a significant amount of muscle), you must consume more calories than your body needs. (Full details on this can be found in the Guide To Calories And Weight Control.)

After that, you need sufficient amounts of protein, carbs and fat, and you need to get them all from good sources. (More details can be found in The Beginner's Guide To Diet, Nutrition And Healthy Eating.)

Then you need plenty of water, vitamins and minerals.

The best weight training workout in the world can easily be made sucky at the hands of a terrible diet. They go together. Get them both right, and the results will follow.

The End

If you've been doing any weight training and are getting less than stellar results, I can almost guarantee that one or more of the above reasons is the cause. If you're new to or are planning on getting into weight training in the near future (which literally every single person, male or female, old or young, could greatly benefit from), these are the most common causes of poor results. Read them, understand them, and avoid them.

For an insanely detailed guide to building muscle, check out The Ultimate Guide To Building Muscle.

For additional information about creating the most effective weight training program, check out my new workout-specific site, A Workout Routine.

Home Weight Loss Circuit for solid core and abs

2012-01-03T01:59:00.001+00:00

Fat Burning Furnace Awesome Product - Click This Link !

Weight-loss home circuit
Front room gym

This intense circuit will deliver explosive strength fast and burn fat – all in the comfort of your own home.

How it works
There are plenty of advantages to working out at home rather than at the gym. You can do it whenever you've got the time, you can blast out your own music and there are no sweaty blokes with personal hygiene issues.

You might not have a full set of free weights and machines, but this shouldn't stop you. There's a vast array of bodyweight exercises – such as the ones selected for this circuit – that will keep your workouts interesting. Meanwhile, the pyramid reps will keep your heart rate high and help build muscle endurance, giving this circuit all the ingredients required to burn fat and build muscle.

Time per session
35 minutes

Calorie burn
400

What you needA step deck.

Start
Warm up with five to ten minutes of gentle jogging, with occasional sprints and bounds to help loosen muscles and joints. Then do the exercises below in order, taking no rest between the numbered stations.

Finish
Once you've hammered through the circuit, take a two minute break then do it again.

Direct link between Sleep and physical exercise

2011-11-28T18:45:00.000+00:00

People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week, a new study concludes.

A nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week, which is the national guideline, provided a 65 percent improvement in sleep quality. People also said they felt less sleepy during the day, compared to those with less physical activity.

The study, out in the December issue of the journal Mental Health and Physical Activity, lends more evidence to mounting research showing the importance of exercise to a number of health factors. Among adults in the United States, about 35 to 40 percent of the population has problems with falling asleep or with daytime sleepiness.

"We were using the physical activity guidelines set forth for cardiovascular health, but it appears that those guidelines might have a spillover effect to other areas of health," said Brad Cardinal, a professor of exercise science at Oregon State University and one of the study's authors.

"Increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep."

After controlling for age, BMI (Body Mass Index), health status, smoking status, and depression, the relative risk of often feeling overly sleepy during the day compared to never feeling overly sleepy during the day decreased by 65 percent for participants meeting physical activity guidelines.

Similar results were also found for having leg cramps while sleeping (68 percent less likely) and having difficulty concentrating when tired (45 percent decrease).

Paul Loprinzi, an assistant professor at Bellarmine University is lead author of the study, which was conducted while he was a doctoral student in Cardinal's lab at OSU. He said it is the first study to examine the relationship between accelerometer-measured physical activity and sleep while utilizing a nationally representative sample of adults of all ages.

'Our findings demonstrate a link between regular physical activity and perceptions of sleepiness during the day, which suggests that participation in physical activity on a regular basis may positively influence an individual's productivity at work, or in the case of a student, influence their ability to pay attention in class," he said.

Cardinal said past studies linking physical activity and sleep used only self-reports of exercise. The danger with this is that many people tend to overestimate the amount of activity they do, he said.

He added that the take-away for consumers is to remember that exercise has a number of health benefits, and that can include helping feel alert and awake.

"Physical activity may not just be good for the waistline and heart, but it also can help you sleep," Cardinal said. "There are trade-offs. It may be easier when you are tired to skip the workout and go to sleep, but it may be beneficial for your long-term health to make the hard decision and get your exercise

This information was taken from http://www.sciencedaily.com/releases/2011/11/111122143354.htm

Importance of food in your weight loss goals

2011-11-24T14:16:00.000+00:00

Guys,

Its been a while since I last updated thsi blog, I recently started a new business venture however my fitness and health perspective on life remains as vibrant as ever !!

As a result I have recently only been able to embark upon the gym twice a week and during thsi time I have focussed solely on Cardio. Two five mile runs a week for the past 4 weeks have seen things come into shape a bit and I am now looking to get back into the weights side of things.

Since I have neglected the gym (to an extent) I have realised the importance of a good diet to realise your goals, whatever they may be. I have made it an important part of daily routine to ensure what goes into my mouth is all good and now that I have stuck to this for a few weeks, it really does get easier. Dont get me wrong, I still crave some mad shit like Pizzas but a cheat day here and there (no more than twice a month) keeps it real and makes you even more detemrined the day after.

Porridge/ Oats are a mainstay of daily diet. Breakfast and lunch comprise mainly of this. Dinner is complete with home made food, Curry and Chapati and a bit of salad if im feeling adventurous !

I havent weighed myself as of yet and that picture I promised oh so long ago will be up shortly (I jus need to get my sideys sorted hahah) but keep posted and it will be up in no time

Big thank you to all my twitter followers too. You guys have kept the hit rates up, respect !

Peace x

Special Note - East Africa famine & drought 2011

2011-08-28T14:17:00.000+01:00

For all who are in the know, I will be running the Great Scottish Run 2011 Half Marathon next week for East Africa. This takes place in Glasgow and covers 13.1 miles.

I am doing this to raise much needed funds for those less fortunate than ourselves where there is a growing humanitarian crisis taking place. Food is extremely scarce but drinking water is the main concern, as the current water flow is contaminated with disease and insects.

By donating to this worthwhile cause to Islamic Relief, we can all do our bit to ease the suffering of those who need our help the most

Please help

http://www.justgiving.com/iruneastafrica/

Thanks

The Fasting Month of Ramadhan – Keeping your Fitness Levels and Physique In Check !

2011-08-18T17:47:00.000+01:00

I’ve been asked many times over the past few weeks on the so called ‘dilemma’ of sticking to an exercise program/routine during the month of Ramadhan. For the benefit of those who aren’t aware, Ramadhan is the ninth month in the Islamic Calendar and the entire month is spent fasting from dawn to dusk, by Muslims all over the world. Now, if you’re seriously into keeping fit, exercising, and weight training especially, you would know how important your meals are.. and therefore the ‘dilemma’. Many fitness enthusiasts, bodybuilders especially, go through a tough time this month because of the fear and reality of losing precious muscle mass because they’re not able to eat as efficiently as they should.

To Muslims out there.. while I read that there are many spiritual benefits to fasting during Ramadhan, I think that this is also a perfect time to exercise/practise your skills of ‘mind over matter’ by being in control of the body’s hunger and appetite. Not easy, I know.. but I believe that a healthy soul/spirit can only help rejuvenate the body, and not bring harm. So, with this positive mindset of ‘improvement’ in mind, here are my thoughts on keeping your fitness levels in check during the fasting month of Ramadhan.

Ramadhan is definitely not about losing weight, but weightloss can be a strong indication of whether you are fasting properly. I’ve heard of people who try to take the opportunity of this month to lose weight.. and although possible, I honestly believe that you’ll have a better success rate and more effective/productive weightloss if you were to attempt it while youre not fasting. I’ve also heard stories of people who end up gaining weight in Ramadhan.. now how do you let that happen? Geez..

What sort of fasting is it if you are eating the same amount/quantity in calories, than what you would be eating on any other day?

You can easily use the calculator at the link below (Use the Basal Metabolic Rate & the Harris Benedict Equation on the page) to roughly determine how many calories you burn a day :

http://www.bmi-calculator.net/bmr-calculator/

Now let’s say that you end up with a daily calorie requirement of 1950 calories. When you eat less than 1950 calories per day, you WILL lose weight. When you eat more than 1950 calories, you WILL gain weight. The overall law of nature does not change : you need to eat less than what you need, to lose weight. Simple.

When people fast, most people would be reducing their calories by the mere fact that they have only 4-5 hours to consume food, and they are unable to make up all the calories they would have eaten if they were capable of eating the full time that they were awake.

However, what I believe can be common among those who fast today is that there is a tendency for people to gorge themselves with fried foods which contain huge amounts of calories as the person tries to ‘make up’ for any missed calories in those few short hours.

Ask yourself right now.. are you going over your maintenance numbers or not? One obvious way to determine this without even having to whip out your calculator is if you are rubbing/patting your belly and having to loosen your belt after a meal.. you have obviously overeaten. Duhh!

Also, during the beginning of a long fasting period, you may lose a lot of water (which is natural), and therefore important to keep in mind that this is not an excuse to only stuff your face with more food just because your weighing scale tells you that you are lighter… because you havent lost any actual fat yet. It takes a 3500 calorie deficit to lose one pound, and if you spread this out, that means if you eat 500 calories less than the maintenance you calculated above, you will lose one pound of body tissue in that week.

Notice that I said body tissue, and not bodyfat. This is because when your body begins digesting itself, it rarely distinguishes between fat and muscle. This is also known as muscle catabolism, which is the breakdown of muscle mass as a result of injury/immobilisation or poor dieting techniques. If you’ve ever been admitted/bedridden in the hospital for over a week.. you’ll know what I’m talking about.

You would be surprised to know that muscle is something your body desires to get rid of. Biologically speaking, its active tissue and it requires constant food and attention from your body to keep muscle tissue alive… in other words.. its quite a ‘hassle’ for your body to preserve muscle tissue, and your body would rather get rid of muscle than consume its own fat (which sits comfortably on your stomach or thighs or – insert problem fatty area here:_________… hehe – requiring very very little attention).

So here, once again, ‘reckless fasting’ for an extended period of time affects your body because relaxing too much, sleeping all day, and being lazy through most of the day when fasting really worsens muscle loss.

To maintain your physique and gains in a healthy manner, you simply need to send a signal to your body that the muscle you carry is NEEDED, and that signal is sent by remaining active. Yes, in other words, if you’re a fitness enthusiast who wants to preserve your precious muscle mass during the fasting month.. you need to do some exercise at least. If you have a desk job, there is no need to go to extremes, but perhaps try some pushups, chin ups, or lift a few weights to send a ‘signal’ to your body that the muscle you’re carrying.. is NEEDED.

For the hardcore bodybuilder and the fitness enthusiast who wants to keep his/her physique in check, this means that while you won’t be able to pack on any serious muscle mass or make any outstanding progress towards your goals, you will be able to MAINTAIN most of what you have gained so far. So use this month of fasting to get comfortable with your body, your food intake, and hopefully, though not 100 percent – you’ll be able to maintain your fitness level at where it is today. Once the fasting month is over… then, you can go all out once again. Hitting the gym hard the day fasting is over may be a bit dissapointing as you will notice that you wont be in top form.. but it will only be a matter of days before your muscle memory kicks in, and you’ll be exactly where you last stopped.

How do I maintain a basic/maintenance-type exercise routine during the fasting month?
I’d like to point you to a write up found in this month’s newsletter at Fitness First, which can also be read at their website HERE – Fitness First’s Tips for Exercising during Ramadhan.

Some points that I personally feel is great advice is:
- Group Exercise classes as are a great way to stay motivated even when your schedule is not flexible.
- If you can only fit a 45-minute workout into your busy Ramadhan schedule, then make it a concentrated 45 minutes.

So people.. don’t get lazy, or discouraged because it’s the fasting month. Get smart, get active – and stay just the way you are. Happy fasting!

Ramadan - Mending Habits and Developing Character

2011-08-09T15:11:00.001+01:00

This article has little or nothing to do with fitness, but is extremely beneficial for mental & spiritual health. Thanks again to Joe Habib and the guys at islamicity for providing this

Saq

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http://www.islamicity.com/articles/Articles.asp?ref=IC0211-1776

Ramadan is the month of heightened Allah-consciousness, of attaining taqwa (piety), of training ourselves to be the best we can be; a month to initiate improvement of reputation, character and for the cultivation of good habits.
People who try their best to live by the highest values are surely people of integrity and indeed people of moral conscience. What is morality though?
Morality describes the principles that govern our behavior and relates to our behavior at three levels…

· how we as individuals ensure that we are honest, just and compassionate.

· how we interact with and contribute to society, as asset or liability.

· how conscious we are of our accountability to our Creator.

Taqwa in an amoral world
In a world, increasingly amoral, perception is considered reality. How one appears to the world has overtaken the substance of who we really are. Impressions, whether real or fake, are given more credence than it deserves.
Though name, image and reputation are what we perceive of people; character is the essence of the “real self”. Taqwa is in reality character development coupled with God-consciousness.
Character and reputation
Character is not only the face in the mirror, but the real person behind the face. Character evolves from conscience; is sustained by conscience and is developed; piece by piece, with every thought, with every choice, and maintained with consistency and determination. The pursuance of piety begins by making our reputation a reflection of our character. In many people, reputation precedes character and there is a distinction to be made…

· Reputation is what you lead others to believe you are, character is what you really are -

· Reputation may be reflected in the combination of your name and your image, character is the essence of your being.

· Reputation is the wrapping, character the content -

· Reputation is the outer reflection, character the inner reality -

· Reputation is made in a moment, character is built in a life time -

· Reputation may be reflected in what people write about you on your tombstone, character is what angels report about you to Allah -

Changing bad habits

The renowned philosopher, Aristotle, once said; ” You are what you repeatedly do “. Habits are conditioned responses, formed through repetition, until the actions or reactions become second nature; they end up as unconscious behavior, automatic reactions in a particular situation; (e.g. The way you sign your name, the reprehensible habit of cigarette smoking after a meal…)
It was the English writer, Shakespeare, who said; ” First we make our habits, then our habits make us “. Thinking in a particular pattern creates a mental path, the mental path affects our attitude and our behavior, and these reflect our personality and character. In other words, our thoughts affect our attitude which affect our actions which determine our habits which reflects our character which could determines our destiny. The Roman poet Naso Ovid rightly said, ” habits eventually become character “.
Virtues and vices
According to Islam, habits are classified as virtues or vices, as repeated actions that are in conformity with or contrary to the rules of morality. Virtuous character emanates from good habits and good habits emanate from resisting negative temptations. Good habits, unfortunately, seem so much easier to give up than bad habits.
Bad habits are like a comfortable bed; easy to get into but difficult to get out. The chain of bad habits are generally too light to be felt until they are too strong to be broken. Remember though, that every habit; whether good or bad, is acquired and can be developed or disowned. Habits decrease or disappear by abstaining from exercising them and then replacing them. In the words of Roman orator, Cicero, ” consuetudo consuetudine vincitur = habit is overcome/ conquered by habit. Ramadan is an ideal training period for filtering out bad habits, developing virtuous character and is thus referred to by Prophet Muhammad (pbuh) as a shield against evil and wrongfulness. We are obligated to nurture our noble qualities; control our passions, our anger and emotions. We are instructed to be considerate, generous and compassionate.
Moral improvement and spiritual rejuvenation
Prophet Muhammad (pbuh) referred to Ramadan as a blessed month in which Allah has made fasting obligatory on those who are able; whosoever denies himself of the benefits of that month denies himself many virtues. As we undertake the physical duty and spiritual responsibility of fasting in the blessed month of Ramadan, we reflect on the words of our beloved Prophet Muhammad (pbuh) who said that the practice of faith will not be correct unless actions are correct and actions will not be considered correct unless the heart is correct.

The Ramadan Nutrition and Workout Plan for Success

2011-07-31T21:33:00.000+01:00

Thanks to Joe Habib for passing this on through email. He thinks it s a bit far fetched cos it IS hard once you open your fast, then try to muster up energy to go do Tarawih prayers, however if you are really focussed, you could definitely do this. And it will mean that once Ramadhan has finished inshallah, you wont need to play catch up :)

This article was taken from http://www.islamicity.com/articles/Articles.asp?ref=SW1107-4763

Also, thanks to the guys at Islamicity for writing this.

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I am frequently asked, “How can I workout and eat properly while fasting?” Most people see the blessed month of Ramadan as a time when they will lose strength and muscle mass; some think they can only “maintain” themselves during this month, while many women actually gain weight! If you use some of the strategies I am about to share with you, you can make some of your best gains during Ramadan. It’s all about maximizing nutrient uptake, maintaining proper hydration, and modifying key fat-burning and muscle-building hormones in your favor-and of course PREPARATION - if you fail to plan, then you plan to fail! Plus, how can you truly maximize this month spiritually if your body is sick, tired, and your mind isn’t sharp?
First of all, let’s look at what happens to your body during Ramadan. While you are fasting, you become more dehydrated at rest - but actually less than if you had exercised aerobically for over an hour (so exercise causes greater dehydration for that time period versus fasting). Your main metabolic fuel source for bodily function during fasting is mainly fat, which is a good thing. So the goals during Ramadan are to maximize metabolism (even though your metabolism will slow down due to less frequent meals); preserve and enhance as much lean muscle mass as possible (which will inherently increase metabolic rate and allow you to burn more calories at rest); and maximize your workout (both cardio and weight training). During Ramadan, depending on your goals, I really recommend that you limit cardio to 2 days a week at the most. This is again to preserve as much lean muscle tissue as possible. There is actually research showing the health benefits of fasting. It is truly a physical purification. According to a study published in the reputable European Journal of Clinical Nutrition, the researchers concluded “no detrimental effects on health have as yet been directly attributed to negative water balance at the levels that may be produced in Ramadan.”Other research has actually shown cardiovascular benefits of fasting during Ramadan - that is, IF you can avoid the IBS. No, that’s not irritable bowel syndrome - it’s the dreaded Iftar Binging Syndrome! It is vital to eat moderate to small meals even after iftar.
Training Times

Ok, enough of the background, let’s get to the meat of it! I am going to set the record straight here. The best time to do a weight-training workout is NOT while fasting. This can create way too much muscle breakdown and cause a significant rise in the catabolic hormone cortisol. Training while in a state of dehydration can decrease strength significantly. In fact, research indicates that dehydrating a muscle by as little as 3% can cause a 12% loss in strength. Training while you are fasting can actually be more detrimental than beneficial! The best time to weight train during Ramadan is after taraweeh prayers at night. This will ensure that you will have several meals and plenty of water in your system before going to the gym. This will also allow you to consume your all-important post workout meal or shake which is essential muscle growth which leads to fat loss. If this is too late then the next best time to weight train is about 1 hour after iftar before tarawih prayer. You could do a short but intense 30 minute workout. The best time to do cardio work for maximum fat loss is before suhur - yep, that’s the truth. Of course, most people I know will not want to get up at around 3:30am and do cardio! If you CAN pull this off then the best thing to do is get up and drink plenty of water with a cup of coffee, green tea, or oolong tea, wait 30 minutes and perform 30-45 minutes of moderate intensity cardio work like a brisk walk on a treadmill. If this is out of the question for you, then the next best time to do cardio is approximately 30-45 minutes after a “light” iftar (I will define this shortly). Short, high intensity cardio like sprinting is actually great to do during Ramadan. It takes less than 10 minutes and provides maximum benefit in terms of fat burning and lean muscle preservation! This isn’t “driving Miss Daisy” cardio - it’s very intensive: an example would be sprinting for 20-30 seconds at full speed (like a crazy dog is chasing you!) and then walking for one minute. Do 4-5 cycles like that and you’re good! Start slow, of course, and work your way up.
So now you know when to train, it’s time to learn what to eat and drink (think water, water, and more water!
Suhoor (The Pre-Dawn Meal)
For suhoor, it is imperative to drink plenty of water, eat a good blend of protein, carbohydrates, and essential fat. That’s right, “good fats” have many fat-burning and muscle-building properties, and their importance is even greater during Ramadan. Some good suhoor foods include:

Egg whites (1 yolk)
Chicken breast
Oatmeal
Cream of wheat
Protein shake
Cinnamon
Bananas
Raw, dark Honey
Raisins or dates
Fibrous vegetables -This will help increase the feeling of fullness as well.
All natural peanut butter
Flax seed oil - A great and tasty brand is Omega Swirl from Barleans -There’s a version for Women as well. (www.barleans.com)
Olive oil - preferably extra virgin (which means it’s cold processed and the essential fatty acids are preserved)
Plenty of water

It is important to take a solid multi-vitamin, multi-mineral supplement with suhoor as well to make sure daily minimum requirements of key nutrients are met. One good source for women is the Women’s Blend by Super Nutrition and a good one for men is Opti-Pack by Super Nutrition. Taking extra vitamin C and vitamin E can also be helpful. A great product is Emergen-C from Alacer. It is very important to watch your sodium intake at this time as high sodium can cause greater dehydration plus increase thirst during the day - not good for fasters. Avoid high sodium foods like soups, sauces, condiments, gravies, high sodium bread products, and canned meats. Of course eating fried foods and heavy oil items can cause heartburn and problems for you all day so it is best to avoid those if possible!
Iftar (Sunset Meal)
This is a key time for rehydration. The wisdom in Islam is never ending. We break our fast with dates and water but if you investigate this nutritionally, you will see that dates are very unique in their nutrient content. They contain very high levels of potassium (much more than a banana), a key re-hydration mineral and a special carbohydrate blend that enhances hydration above and beyond water alone. They contain a special blend of glucose and fructose for short and long term energy. They also have a special nutrient called beta D-glucan that is a soluble fiber that can enhance satiety and digestive health. So basically when you eat a date and water for iftar your body gets hydrated again much faster than with water alone (this is a complex topic but I don’t want to bore you with the details - You can think of dates and water as a very advanced form of Gatorade¨). In fact, clinical research published in the International Journal of Food Science and Nutrition entitled “The fruit of the date palm: its possible use as the best food for the future?” concluded that “dates may be considered as an almost ideal food, providing a wide range of essential nutrients and potential health benefits.”
You should also eat some quality protein at iftar time as well. I would first recommend three dates. For men, I recommend a meal replacement protein powder like Protein Rush from VPX Sports, Lean Body by Labrada, or Eat-Smart MRP from iSatori and for women, one scoop of a protein powder like Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM. Of course, drink plenty of water - in fact, keep a water bottle with you at all times after sunset! Then 1-1.5 hours later have a food meal (or follow the schedule above for cardio). Then during taraweeh, depending if you pray 8 or 20 rak`at, have a protein bar (like Power Crunch) or ready-to-drink protein shake in the middle (not while you are praying of course!); or you can have another small protein and complex carbohydrate meal after the 8 rak`at. If you have a protein bar, drink plenty of water and then go train for about 30-45 minutes. For women, you can actually do 20 minutes of cardio and 20 minutes of weight training at this time. For men, you can take a BCAA (branched chain amino acid) product like BCAA-G from MRM before, during and right after the workout to preserve lean muscle. After the workout, also have another nutrition shake with plenty of water. Eating small meals at night can trick your body into speeding up metabolic rate (not to mention increase nutrient absorption and stabilize insulin and blood sugar levels). Your body loves homeostasis and wants to maintain a certain balance - you literally have to shock it constantly to lose fat and gain muscle over the long run! There is so much wisdom in “Eat and drink but not to excess” and we should try and follow that especially during Ramadan.
Sample Ramadan Meal Plan for Fat Loss and Muscle Gain
*This plan is for a 170 lb MALE, please adjust amounts for bodyweight
Suhoor:

Eat 6-8 egg whites (with one yolk)
One bowl of plain oatmeal w/cinnamon, raisins and a banana
1 teaspoon all-natural peanut butter or olive oil or flax seed oil (1 tablespoon Barlean’s Omega Swirl)
Plenty of water (16-24 oz.)
Opti-pack by Super Nutrition (one pack) multi-vitamin/mineral

Iftar:

Three Dates and a Nutrition Shake (Protein Rush from VPX Sports, Lean Body by Labrada, or Eat-Smart
MRP from iSatori)
Plenty of water

Sample Ramadan Meal Plan for Fat Loss and Muscle Gain
*This plan is for a 130 lb FEMALE, please adjust amounts for bodyweight)
Suhoor:

Eat 3-4 egg whites (with one yolk)
ð cup of plain oatmeal w/ cinammon, raisins and a small banana
1 teaspoon all-natural peanut butter, almond butter or olive oil or flax seed oil (1 tablespoon Barlean’s
Omega Swirl)
Plenty of water (16-24 oz.)
Women’s blend: 2 pills of multi-vitamin/multi-mineral

Iftar:

Three Dates and a Nutrition Shake-1 scoop w/12 oz water (Pro-Blend 55, Eat-Smart MRP from iSatori, and Low Carb protein from MRM)
Plenty of water

For cardio workouts: Do cardio 45 minutes after this meal for 30-45 minutes at a moderate pace or do a sprint workout if you have less time and then have the next meal before taraweeh. Have a cup of green tea, Oolong tea, or coffee with iftar on cardio days.
For weight training days: Eat another food meal before taraweeh like chicken breast (or baked salmon), brown rice and some veggies OR baked fish (salmon, tuna, orange roughy, or mahi mahi), sweet potato, and a garden salad or some steamed vegetables.
Drink plenty of water during taraweeh. Go to the gym after taraweeh. (If you pray 20 rak`at, have a protein bar in the middle of prayer). Drink plenty of water during the workout. For men, you can even have Accelerade or Poweradeª or another sports drink during the workout.
After the workout, have another Nutrition Shake and lots of water of course. Then sleep 45 minutes later or stay up all night eating and working like I do!
Following these simple workout and nutrition tips can really help you make great gains during this blessed month. May Allah help give us patience and strength in this month and throughout the year and make us strong mentally, internally, spiritually, and physically!
Top 5 Healthy Foods to eat During Ramadan

Dates - They contain a unique blend of glucose and fructose and have a very high potassium content (about 64% more than bananas). They have a nutrient called beta-D-glucan which is a soluble fiber that has health benefits and can increase the feeling of fullness.
Raw, Unfiltered Honey - This contains many phytochemicals and flavonoids that can enhance health. Honey is very good for increasing energy. It is an excellent source of antioxidants. In fact, ORAC tests show it has the highest level of antioxidants of virtually any natural food on earth! It even has anti-bacterial effects. Take 1-2 tablespoons daily.
Fish - Eating fish regularly can have positive effects on health. The fish oils EPA and DHA have been shown to improve brain function, enhance cardiovascular health, and reduce inflammation among other things. Some of the best fish are cold water wild salmon, orange roughy, deep sea cod, sea bass, ahi tuna, mahi mahi, and tilapia.
Figs - They contain key mineral such as calcium, iron, magnesium, and potassium. They are also a great source of fiber and can support healthy blood sugar levels. Figs are an alkaline food which means they help balance the Ph of the body making it less acidic.
Olive Oil - Contains omega 9 or oleic fatty acids. It has been shown to increase the good cholesterol (HDL) while lowering bad cholesterol (LDL). It also seems to have some antioxidant effects. Look for extra virgin olive oil (cold-pressed). Cooking with it can lower some of its benefits. Add it to food after it is cooked!

Happy Healthy Ramadan!
*The content of this article is for information purposes only. Please consult a physician before starting any nutrition, training, or supplementation program.
Source - SuhaibWebb - Dr. Rehan Jalali, C.S.N.

Magnesium could be the missing link to reducing the nations back problems

2011-07-27T16:21:00.000+01:00

Did you know that a reported incredible five billion pounds a year is lost from the UK’s already crippled economy due to employee time off work reporting some form of back pain?
There can be many reasons for back pain, such as physical injury or trauma, for example, whiplash from a sudden jerking of the neck or back. However, a little known cause could well be a simple deficiency inmagnesium, a key mineral that tends to be greatly lacking from the average, often over processed, acidic forming British Diet. Strangely, after all the many mainstream medical breakthroughs, we often still consider that there is little we can do to improve this condition, other than the very positive step of seeing a goodacupuncturist, osteopath or chiropractor.
We may be taking pain killers to manage the back problem or we might even be taking anti-inflammatory drugs or an array of other prescription drugs. Whilst this manages the pain to some extent, its impact on the body is to deplete the body’s precious reserves of magnesium and to a certain extent, potassium. In fact, drugs such as paracetamol taken long term can actually cause pain. In addition, these medications may act as a diuretic and remove other important electrolytes, or macro minerals, such as sodium (salt) and calcium (often over prescribed in the UK). As the body will naturally try to preserve sodium, and our diet is awash with calcium, the levels of the other (more important in our opinion) alkaline minerals, potassium and the lesser known magnesium, become in short supply.
A concoction of prescribed drugs and the wrong convenience food choices can all lead to a greaterdemineralisation in our bodies over time, or excessive hoarding of one in particular - sodium. This will make us more acidic and thus less flexible because these electrolytes control the movement of both refreshing clean and toxic water in and out of our cells (Often refered to as the Sodium potassium pump). The human body is reported to be 62% H₂0, so this process is constantly making a major contribution to our body’s overall health. A simple example of this would be children, who on the whole are still more alkaline than adults and are far more flexible than we are as adults, (they always say children bounce back quicker than us!). On the other hand, as we become senior citizens, we tend to accept that we may become ever more immobile due to a lack of flexibility. In naturopathic terms, this is acidic toxicity, (which is very inflammatory – often leading to dis- ease or as it is better known now as disease). As you have realised, it did not happen overnight! It is a process which builds up over many years. We might think we cannot do anything about it but, in fact, we can go a long way to improve the process. For a start, we can look to ways of detoxifying the body, by consuming a more alkaline diet, keeping diuretic drinks (tea, coffee, soft drinks and alcohol) to a minimum, keeping sodium (salt) to a minimum and drinking plenty of filtered or bottled water daily. We should be drinking approximately two pints daily, no more than a pint in any one hour, ideally sipped throughout the day. It should not be gulped and is best taken lukewarm, not cold.
So tell me more about magnesium?
There are three possible aspects to this, as magnesium is a truly multifunctional nutrient, often overlooked to our detriment. Lack of magnesium has far reaching consequences, as it can affectbone health, the vascular system and muscular and connective tissue health, amongst other crucial functions.
Addressing the matter of bone health first, the spine is a fundamentally important part of our skeletal structure. Its age-related decline with conditions such as osteoporosis could be limited radically, just by increasing magnesium.   Magnesium works antagonistically with calcium, a mineral which is often being spouted as crucial to bone health, which it is but not to excess! Yet, the integrity ofbone matrix is critically dependent on magnesium as well, and without it, calcium can be misplaced throughout the body, such as in the joints, soft tissue, arteries and the cardiovascular system generally. The calcium/magnesium imbalance is often what leads to stiffening and hardening of muscles and connective tissue, as the high calcium levels are not only serving to contract the muscle tissue, but the excess calcium will be dumped wherever it can be placed. More often than not, it is placed everywhere, except in the bone where it should be.
As if this was not enough evidence that we need to concentrate on increasing our magnesium levels rather than calcium, since we are constantly being told to increase our dairy intake to bolster our calcium supplies. This advice is flawed on two points.  Firstly, calcium may not be the problem and secondly, dairy produce is both acidic and mucous forming. Any mucous forming foods limit the absorptive abilities of the gut, so that nutrients such as magnesium just pass through the body without being properly absorbed.   The integrity of the gut is a key issue and it is wise to ensure it is protected with a good probiotic. The acidity issue is one that applies to a great deal of our diet, particularly ‘heavy’ foods such as red meat. The more acid our diet becomes, the more calcium is utilised to dampen down the acidity in order to make the body more alkaline. More often than not, this will be drawn from the bones. You have to wonder why we are still suffering from fractures due to osteoporosis, when we have a diet that contains an average of 970mg of calcium, more than ourRDA of 800mg, particularly coming from acid-forming dairy sources! If we wish to increase thealkalinity of our diet, we should look to green leafy vegetables, seeds and nuts. The green vegetables are also a highly absorbable source of calcium, far preferable to that of dairy products. However, it is worth being aware that due to the declining nutritional quality of our over-farmed soils and the over-processing of our foods, many of our food supplies may not be yielding as much magnesium as we need. Indeed, DEFRA reported in 2000 that the average British Diet now only delivers 267mg of magnesium daily, compared to an official RDA of 375mg/d. Thus, there is a slow decline in this important mineral that is still not being addressed.
The second aspect of any magnesium deficiency that may affect our back health is that of the muscles supporting the spine. According to the late Mildred Seelig, author of The Magnesium Factor, there should be more than 10,000 times the concentration of intracellular magnesium ions to that of calcium ions. If magnesium levels fall for any reason, it causes a flood of calcium ions to enter the cell (Seelig and Rosanoff, 2003).   This has two major effects. Firstly, the cell becomes hyperactive, which is particularly noticeable with the cardiovascular cells, which need to react fast to stressful situations. This is fine in a truly stressful situation of ‘fight or flight’, which mobilises the body to escape the stressor.   The heart races, the blood vessels dilate or constrict according to whether they are needed or not, and muscles can contract in order to make that escape. However, if all of this is not to make good an escape, then the result is worrying palpitations, a stiffening of the blood vessels and muscular cramps.    Seelig also noted that the excessive intracellular calcium with low magnesium considerably alters the cell itself. The stiffening of the cells in blood vessels is often because of calcification, (again, the calcium dumping due to low magnesium!) which impedes proper function of the vessels. There may be dysfunctional blood flow, most importantly in the main blood vessels of the body, but also those serving the muscles of the body, including those of the back.
Obviously, the third aspect to this has been covered, and that is the matter of muscular contraction. However, it is nevertheless an important point. Calcium works against magnesium when it comes to muscular function. As we flex our muscles, calcium is instrumental in causing the contraction. Magnesium then ensures that the muscle relaxes. Without the effects of magnesium, the cell is constantly in a state of excitability, constantly contracted and affecting the pain receptorsin that area. What is more, there is an increase in free radicals, which needs magnesium and otherantioxidants for damage limitation. It is interesting to note that calcium has recently been linked to a 30% increased risk of a heart attack. Given the above information, it is easy to see why!
As with many things, people often feel pain more when they are stressed. Magnesium can make a huge impact on reducing stress, because of the reduction in muscle tension; this is the main ingredient in the bath salts sold to help us unwind! Seelig purports that magnesium reduces the level of a pain transmitter found in the nervous system, called substance P. Where it comes to amagnesium deficiency affecting our stress levels, it is easy to get caught in a Catch 22 situation, asstress levels use up magnesium more rapidly, setting up more pain and stress! If back pain is exacerbated by stress, magnesium is an excellent way to provide relief.
So what can we do to help ourselves?
We can, of course, start to alkalise our diet with green leafy vegetables, preferably organic, with the addition of nuts and seeds. Almonds are a particularly good source of magnesium. For true alkalinity, it is best to juice the raw vegetables, but if this is unpalatable to some, then steaming the vegetables retains the magnesium. An alternative is to have freeze dried supergreens or sprouted green barley in powder form. This can be added to smoothies, which can also contribute to alkalising the body.   If vegetables are boiled, then the water should be retained to keep the magnesium. As an element, it is not altered by cooking, unlike the vitamins, but it is often lost down the plug! Another strategy is to reduce acid-forming foods such as meat and dairy, and concentrate on sprouted seeds and nuts.   Meat can be substituted with avocado as part of a salad, which is not only has a high magnesium to calcium ratio, but also has a high potassium content too. It is also advisable to reduce diuretic coffee, tea, soft drinks like cola and any drinks containing caffeine. This is because they are not only acidic but also very dehydrating. It is important to insure against dehydration, as any signs of dehydration will also have a contracting effect on the body.   This naturally leads on to the subject of water intake, which should roughly be two to three pints, sipped throughout the day. Although this will improve levels, it simply may not be enough. Bearing in mind the lower yield of magnesium in our food sources, we need to increase the green stuff considerably or choose a potent supplement with high bioavailability.   Magnesium is absorbed well, when it is taken in conjunction with B vitamins and essential fatty acids.   The fatty acids can be taken as flax seed oil (suitable for vegetarians and vegans), Fish Oils or even better, Krill oil

The M100 - Fat Burning, Cardiovascular Workout

2011-07-21T10:36:00.001+01:00

Thanks to OK for making me aware of this !

The M100 or mandatory 100 is a cardiovascular workout designed to burn as many calories as possible. Unlike running, where you only use your legs, the M100 uses your entire body.
The M100 will wear you out much quicker. However, it also burns a lot more calories.
If you want to loose weight, do the M100 3 to 5 times per week. Keep track of your weight and you'll soon see the pounds fall off you.
If you're looking to bulken up and stay lean - this exercise is perfect. Building muscle without fat is difficult. The two don't go well together. However, this exercises works your muscles and burns the calories.
You can still keep to a high protein diet whilst regularly doing the M100.
The Routine

Squat thrust (Burpee) x 10 reps
Mountain climber x 10 reps
Squat jump x 10 reps

How many calories does it burn?

This depends on your weight. For a 180 lb person the M100 will burn approx 645 calories per hour which is about 32 calories every 3 minutes.

For a 155 lb person it will burn around 563 calories per hour - around 28 calories every 3 mins.

For a 205 lb person it will burn around 745 calories per hour - around 37 calories every 3 minutes.

For a 130 lb person it will burn around 472 caories per hour - around 24 calories for every 3 minutes.

The M100 should be used along-side a full workout programme. It's a great warm up or warm down exercise.

What is Muscular Hypertrophy

2011-07-18T17:38:00.001+01:00

The Process of Hypertrophy

In order to maximise gains in this area with clients or athletes, it is useful to understand the underlying physiology of how hypertrophy occurs. Under the appropriate hormonal and chemical conditions, muscle cells proliferate and incorporate satellite cells in to their make up. Satellite cells are effectively ‘reserve’ cells that are situated on the periphery of the muscle cells, ready to be used in the case of injury or regeneration. (1) They become relevant once the appropriate signals are received, and they begin to migrate towards the area of damage. Once there, they begin to fuse to the existing myofibres, creating either a repaired cell in response to trauma or an enlarged muscle cell in response to training induced micro trauma.

Aagaard et al (2) have demonstrated that Type II muscle fibres have a better capacity for hypertrophy than slow twitch fibres. With this in mind, it becomes clear that intramuscular tension is a critical factor for producing gains in this physical characteristic. Intramuscular tension is directly affected by ‘load’. Fry et al (3), have suggested that maximum levels of hypertrophy will occur with loads of 80-95% of the system’s capacity. So in practical terms, ensuring hypertrophy work is trained as a high percentage of maximum strength will provide the most efficient stimulus for hypertrophy adaptation. Added to the need for ‘load’ is the consideration of eccentric load and time under tension that both can effect hypertrophy. This idea is less clear, as there are studies to show Eccentric Bias Strength Training (Higbie 1996, Farthing / Chilibeck, 2003 and Vikne, 2006)(4)(5)(6) has a great effect on hypertrophy but recent studies by Blazevich 2007 (7) have shown that concentric bias work causes similar adaptations. Although it is not completely clear, mechanical hypertrophy can be broken down into the following expression.

Mechanical hypertrophy = Time under Tension X Intramuscular Tension X Eccentric Load

To accurately effect hypertrophy, only 1 of the components can be altered at a time, otherwise it is unclear if the stimulus will be significant enough to cause an adaptation. With the research in to eccentric load and time under tension appearing less conclusive, manipulating loadings is an excellent way to promote hypertrophy, especially in the larger, more receptive type II fibres. The protocols below are used with time under tension and eccentric load as a constant.

Practical applications
Max Reps Method
• Select a load that is 80% of 1 Rep max.
• After a sufficient warm up, perform a set of as many reps as possible, before concentric failure.
• Do not use forced reps or allow a spotter to assist on the completion of any reps.
• If you fail mid rep, allow a spotter to take the full weight and unload the bar.
• You should aim for around 7-8 reps at this weight.
• Rest 2.5 minutes.
• Repeat for a 2nd and 3rd set, maintaining 2.5minutes rest in between sets.
• Note the total number of reps attained.
• The aim for the next session is to add reps completed while maintaining the load and rest periods.
• A typical rep scheme should look like this; 1st set 7-8 reps, 2nd set 6-7 reps, 3rd set 4-5 reps.
• After 6 weeks, a reasonable progression would be to add 2-3 total reps. If a client is experiencing a plateau, there is the option to add an extra set on to significantly increase the total volume.

Preset Clusters

• Select a load of 82% 1 rep max (6-7 reps).
• Use a preset cluster method, of 3 reps, 15s pause, 3 reps, 15s pause then 2 reps. Use a 2.5. minute rest between sets. Do 3-4 sets and look to increase the total reps by 3-4 over a 6 week cycle.
Unstructured Clusters
• Use 80% 1 Rep max.
• Perform a set to concentric failure only.
• Rest 15s.
• Perform as many reps as possible.
• Then rest for 2.5 minutes.
• One thing to note is that ‘soreness’ or the amount of DOMS that occurs from hypertrophy is not necessarily a good indicator of the magnitude of the stimulus. Accurate load prescription and the gradual manipulation of total volume is the key for hypertrophy gains.

Dispelling myths.....

There are other commonly used hypertrophy methods such as supersetting exercises together, splitting reps into partial ranges and performing high reps at lower loads. However, these methods are limited due to the nature of the loading parameters. Without loading exercises to a sufficient level (80% 1RM or above) the muscle fibres that are likely to be recruited are smaller, slow twitch fibres. For example it would be impossible for a client to perform 7 reps at 80% 1rm followed by another exercise and expect to come back to the 2nd set and be able to perform a similar amount of reps. Similarly, if high reps at lower loads are used (in an attempt to increase time under tension) the size principle of motor unit recruitment will become applicable and the high threshold muscle fibres will not be recruited as at no point will the load require them to produce force. Cardinale, Newton and Nosaka (8) state that, ‘loading is probably the most important factor when designing strength training programs where the prime goal is muscle mass.’

From personal experience, volume of exposures to a hypertrophic stimulus is more critical than the actual inter session volume. Because of the inverse relationship between intensity and volume, large amounts of inter session volume will inevitably mean a sacrifice of load. Which we know is the critical stimulus for development.

References

(1)Hawke T. Muscle stem cells and exercise training. Exerc Sports Sci Review, 2005
(2) Aagaard et al.A mechanism for increased contractile strength of human pennatemusclein response to strength training. J Physiol, 2001
(3) Fry A C. The Role of resistance exercise intensity on muscle fibre adaptation. Sports Med, 2004
(4) Higbie E. Effects of concentric and eccentric training on muscle strength, cross sectional area and neural activation. J Appl Physiol, 2000
(5) Farthing, Chilibeck. The effects of eccentric and concentric training at different velocities on muscle hypertrophy. Eur J Appl Physiol, 2003
(6) Vikne H. Muscular performance after concentric and eccentric exercise in trained men. MedSci Sports Exerc, 2006
(7) Blazevich A. Lack of human muscle architectural adaptation after short term strength training. Muscle Nerve, 2007
(8) Cardinale, Newton, Nosaka: Strength and Conditioning: Biological Principles and Practical Applications, 2011

Speed beats distance for heart health

2011-07-15T16:34:00.002+01:00

This will make you a happy bunny. Scientists have found that sprinting protects your heart better than making an extra effort with distance running. They examined the effects of intense exercise compared to endurance in two groups of runners.

After seven weeks both showed equivalent improvements against cardiovascular disease risks. But the total exercise time for the steady runners was six times higher than that of the sprinters, making sprints a time-efficient way of improving heart health and fitness.

Team University of the West of Scotland
Subjects 47 male, 10 female runners
Test 21 exercise sessions, split by distance to determine impact on cardiovascular health
Info uws.ac.uk/news

A Warning to all Sugar Junkies

2011-07-15T16:21:00.002+01:00

According to the CDC, 67% of Americans are overweight or obese.

Of that 67%, approximately 65% are insulin resistant

And that’s not good.

That means that 44% (or 135, 082, 882) of the American population is insulin resistant.

And why is this such a big deal?

It’s a big deal because, according to this new study, when you (or someone you love) is insulin resistant, your arteries are unable to receive the signal that prevents the buildup of fatty plaques that can cause them to harden. (seeatherosclerosis)

And considering that atherosclerosis is responsible for many of diabetes’ worst complications— heart disease, stroke, leg amputations and death….perhaps you should cut back on the cereal and toast and fruit juice and sandwiches and pasta and soda and chips and…

The benefits of Barefoot Running

2011-06-23T12:47:00.000+01:00

An Interesting article on the benefits of Barefoot running - Courtesy of Health Habits - CA

About 5 years ago, I was introduced to barefoot / minimalist shoes while shopping for a pair of running shoes.

The salesperson showed me a pair of Nike Frees and explained to me the concept behind this new/old technology.

Since then, I have been a big fan of minimalist shoes. And I’m not the only one. In the past few years, these weird anti-shoe shoes have nudged their way into the mainstream athletic shoe market.

And while the bulk of the market is dominated by Nike Frees and Vibram Five-Fingers, there are a ton of other manufacturers making a wide variety of different minimalist shoes. But since they don’t have big advertising budgets, you have probably never heard of any of them.

That stops now.

A few months back I contacted some of the most interesting manufacturers to see if they would be interested in having their minimalist shoes reviewed by yours truly. And most of them said yes.

For today’s post, I thought I should outline the criteria I will be using to review the shoes as well as a brief intro to the theories behind barefoot / minimalist shoes & running.

Why should you wear barefoot / minimalist shoes?

Our ancestors covered their feet to protect them from physical damage (puncture) and unpleasant temperatures (Canadian winter). Since that time, shoe manufacturers have “improved” upon our footwear to the point they have more technology in them than your iPad.

As a result of this shoe tech, humans have modified theirjogging/running/sprinting gaits to look more like a natural walking – heel-toe – gait. Instead of using the natural shock-absorbers built into our feet, we rely on our shoes to absorb the shock of a longer heel-toe stride. And this has resulted in a whole bunch of aches, pains & injuries.

The makers of minimalist shoes are creating shoes that:

Protect your feet from puncture & cold temperatures
While still allowing your feet to function as originally intended
And hopefully helping you correct all of the postural and impact related damage you have inflicted upon yourself by running in your cool Nike Shox.

Review Criteria

Protection – If you’re not going to develop thick natural calluses by actually running barefoot, you need to wear a shoe that will protect you from the occasional sharp stone or chunk of glass.
Proprioception – A bare foot provides immediate feedback to the surface it rests upon. A thick spongy sole…not so much. This can be crucial when it comes to avoiding ankle sprains and wiping out while trail running.
Natural Foot Movement – Does the shoe allow or prevent your foot from flexing & spreading in order to distribute the load uniformly over the entire foot. This analysis will address shoe width (especially the toe box), arch support, shock absorption, etc…
Weight of the Shoe – Who wants a heavy, clunky shoe?
The Drop – Most running shoes raise the heel 22-24mm off the ground while lifting the front of the shoe only 10-15mm off the ground. This difference creates a forward leaning slope which changes your posture and leads to a heel-toe gait which leads a bunch of problems. Long story short, a flat shoe is more natural.
Shape of the Sole – As your foot spreads, does the protective sole continue to protect your foot from physical damage
Comfort – Do they feel good on your feet?
Ease of Use – Are they easy to put on?
Appearance – Do you look like a freak wearing them? Do you care?
Ventilation – Vibrams are notoriously stinky shoes…what about the others?
Durability – I only tested the shoes for a few weeks, so this test is pretty inconclusive.
Price - Due to my Scottish background, cost is always a factor.
Application – Is the shoe applicable for everyday use, running, sports, yoga, weight lifting, water sports, beach sports, etc?

Last Night . .

2011-06-21T15:24:00.002+01:00

Right, the title to this blog Sounds like somethin from p diddys album, I know, but last night really was quite special. Special cos the workouts were cranked up, intensive and were done till fatigue (basically until we were all f*ct !)

Big ups to dixy and big bro for keepin at it right to the end. We did some serious moves last night that will have MJ turnin in his grave and JT shuffling in his carrot top pants . .

The key word for tonight's session was plyometrics. Something I was introduced to by Joe Habib and then taken further by his bro, Nav. Could it be the habibs are all super fit and bounce about their homes going from press ups to squat thrusts then finishing off on a star jump as they go for the remote control ?? Nah don think so ..

Plyometrics should be googled to see what it really is. The key word for me when doin this type of exercise is "explosive" A good plyometric exercise differentiates from an average one, in terms of the explosiveness u hit it at.

So last nights session, which was slightly different to the one I posted on my blog yesterday was indeed a belter. I introduced a new exercise myself, something which I shall explain in a bit more detail. I have to say this exercise, I have never been taught it, nor have I seen it anywhere on the web nor have I ever seen it in the training or boxing gyms I have attended. Its all my own finding ! and it works. Basically it ripped my core to shreds

We started off with 3 x 3 minutes of skipping. As we only had two sets of ropes, Dixy, very kindly introduced us to "nightmares" Nope, he did not go on about his ex birds, this was an exercise that would literally be giving you nightmares ! A nightmare is a press up going into a burpee, into a knee jump then into a squat then into a star jump. Needless to say, me and Suhail let him get on with that as we skipped away . . . hahaha

We then went into padwork, with the third person doing a 3 minute full on round on the speedball.

This is where we used my new found training technique. Dixy held the pads in jab cross position, just above the shoulders, shoulder width apart. Now, in Boxing, a lot of movements are focussed from the abs. When you swivel or dip, this movement is derived from the abs and to a lesser extent, your hips. So when we were punching the pads, i.e a left jab, you would dip your core, using your right ab, then left ab and as you release the pressure you exerted on your left ab, this explodes into a full on jab ! The power in this jab, compared to when you do it normally, is blatantly obvious. Its kinda hard to explain, so i will post a video at some point detailing how it works. But trust me, doing padwork this way was sore on the abs, my lower back and my arms. Sore in an awesome way !

We finished off on circuits and again utilised a lot of plyometrics. Knee Jumps, Press ups, Star jumps, tricep dips and Bicep curls before i finished up on a myotatic situp. Google it ;)

Same again tonight, cannae wait :)

Pacman - The way it should be done

2011-06-20T15:17:00.001+01:00

Manny Pacquaio in preparation for his fight with Oscar Dela Hoya

Awesome !

Boxing Workout - Tonight 20th June 2011

2011-06-20T12:09:00.000+01:00

Attending: Dixy bhoy, Moi

Venue: The Garage,

Attitude: Up for it like you cant believe . .
Choons: Me on the 1210’s from last year with some old school chicanery on the set !! you can here it here if you wanna feel part of it #traintothebeat haha Az !!

Warm up
3 x 3 minutes Skipping
3 x 3 minutes padwork (1 min – jab cross, 1 min – L hook – R Hook, 1 min, L Uppercut, R Uppercut)

3 x 3 minutes of padwork (Jab-Cross-L Hook – R Hook – L Uppercut – R Uppercut)

Boxing Circuits
3 minutes on heavy bag

1^st minute - Jab-Jab cross

2^nd Minute - Head Body, alternate

3^rd Minute - All out HIIT

Alternating between
3 minutes on Speedball

Repeat above 3 times

Circuits 3 x 3 minutes
Press ups

Tricep dips

Bicep curls

Chest flyes

Deadlifts

Star Jumps

Abs circuits 3x3 minutes
Ab roller

Decline Ab Crunch
Russian Twists

Hip Raises

Plank – 1 minute

Total Time – 54 minutes.

Warm down with stretches and be ready to do it all again tomorrow J

10 Reasons to Work Out That Have Nothing to Do With a Sexy Bod

2011-06-17T13:05:00.000+01:00

Thanks To Joe for sharing this. have read through it and think its important to realise the key things that you should focus on for being in good shape.

---

The greatest challenge in developing a permanent exercise habit is finding motivation that lasts. It’s easy to get to the gym when you’re preparing for that big beach vacation or want to look great for your high school reunion. But what about the rest of the time?

For much of my life I followed a pretty consistent pattern:

Get a bit fat.
Start to hate the way I look.
Hit the gym with a vengeance for a few weeks.
Start to look noticeably better.
Smugly enjoy my new found vanity.
Lose motivation and stop working out for a few weeks.
Repeat from beginning.

Vanity, it turns out, isn’t a great longterm motivator for most people. It wasn’t until I associated exercise with rewards beyond physical appearance that I was able to get myself to the gym 5-6 times a week without any lapses.

To help you bring consistency and enthusiasm to your exercise schedule, here are some powerful reasons to work out that have nothing to do with looking good.

1. Testosterone

This one is mostly for the gents (sorry ladies) and it applies to weight training. Testosterone is the essence of manhood. When you lift weights and gradually increase the level of resistance, your muscles produce testosterone. This gives you the energy, stamina, and aggressiveness you need to take on the world.

On days after a big weight training work out, I’ve experience a significant increase in energy. I tend to pop out of bed (I’m usually groggy) and feel more vigorous over the course of the day.

2. Clarity and Concentration

An active body has been linked to an active mind. The more consistently you exercise, the less prone you’ll be to grogginess and lapses in concentration. As anecdotal evidence of this, my best cure for writer’s block has always been going for a long walk, run, or hitting the gym.

3. Reflection

Exercise is a time to let your mind unwind while your body does the work. Strangely, when you stop actively trying to solve a mental challenge, the solution often pops into your head. Exercise is an opportunity for your subconscious mind to put together the pieces.

4. Enjoyment

Working out needn’t be seen as a chore or obligation. There are tons of enjoyable ways to exercise. For example, if you live in a scenic area, going for a run or bike ride along a beautiful route can brighten things up. Since I moved to Los Angeles a couple months ago, running on the beach has gotten me out the door much more frequently.

Other great options include: using exercise as a chance to spend time with friends and family, playing a sport or game, striving to achieve new personal bests, week after week.

5. Cleansing

Have you ever gone a couple weeks without exercise and noticed that you begin to sweat an exorbitant amount? That’s because sweat, along with toxins, tends to build up over time. Sweating regularly through exercises removes these toxins and will help you feel more comfortable.

6. Better Sleep

Studies have shown that exercise improves sleep. I love my sleep, so this is big for me.

7. Longer Life

When you choose to exercise, you’re making an investment, not just in your present physical appearance, but in the rest of your life. People who exercise regularly live longer and stay healthier into old age. If not for yourself, consider the family members that love and depend on you.

8. Stress Relief

Exercise has also been shown to reduce stress. This is a combined result of the benefits of cleansing, reflection, and a physical outlet for frustration.

9. Superior Strength and Endurance

About 4 years ago I went through a rough stretch where I gained 15-20 pounds in only a few months. Being unfit drastically changed the way I could move my body. It threw off my balance and made everyday tasks more difficult and uncomfortable. By exercising regularly, you’ll be better able to live and act, and in the event of an emergency, seize the moment.

10. Self Confidence

The sum of all these benefits is self confidence. (And, yes, looking good will help here too.) Greater self confidence is drives success, so its value can’t be underestimated. Exercise and fitness are an enormous part of reaching your potential.

High Intensity Resistance Training - With Videos !

2011-06-14T14:12:00.000+01:00

Part 4 – High Intensity Resistance Training

As I said in Part 3, high intensity resistance workouts are the superstars of this entire program. When performed properly, they elevate your BMR, drastically increase your EPOC and burn a fair amount of calories per workout.

But all you need to know is that they:

Increase metabolism for up to 36 hours post-workout
Drastically outperform diet and aerobic exercise in fat loss studies
Maintain muscle mass in subjects on a Very Low Calorie Diet

.

H.I.R.T. Workouts

Overview

Always remember that the goal of this program is to burn as much fat as possible, while preserving your current level of muscle mass.

To achieve this goal, your program needs to focus on:

Total Body workouts
Pushing yourself until your muscles burn with lactic acid
Perform super-sets, tri-sets, giant sets, etc…
Compound exercises – squats instead of leg extensions
Big muscle groups – legs, back and chest instead of arms and shoulders
Performing sets of 5 to 15 repetitions

How you put together all of these elements is up to you. Your physiology is different than mine. Your history of injuries is different than mine. Your availability to equipment is different from mine. Your tolerance for exercise intensity is different…

But even with all of these differences, two things need to be the same. We both need to ensure that we:

Maximize the Intensity of Each EXERCISE, and
Maximize the Intensity of Each WORKOUT

So, how do we do that?

Old School v.s. New School

High Intensity Resistance Training (HIRT) has been around for a long time. There is a ton of information available to help you design your own program. It’s the stuff you see in the bodybuilding magazines.

To be honest, I couldn’t care less about the Old School HIRT training. Not that it doesn’t work. It just bores me.

However, if you are interested, here are a few links:

Now that I have given such a glowing review about Old School HIRT training, let me introduce you to the New School.

Let me introduce you to FUSION training.

FUSION Training

I have been playing around with this type of training for the past few years.

Here is the general concept.

We already know that for fat loss training, generating exercise and workout intensity is key.

That is why Compound exercises (Squats, Deadlifts) are better than Isolation exercises (Leg Extension, Leg Curl).

Fusion exercises and workouts raise the intensity bar even higher.

Imagine an exercise where you combine a deadlift, a snatch and an overhead squat.

All in one move. You do not put the bar down until you have completed the set.

That is a Fusion exercise.

Now imagine a workout where you string together set after set of these Fusion exercises.

That is a Fusion workout, and it WILL kick your tail.

Build Your Own Fusion Workout

The Basics

3x per week Maximum
At least 24 hrs. rest between workouts
Put the most complicated Fusions at the beginning of the workout
Put the most intense Fusions at the beginning of the workout
Hit all of the major movements each workout
Change repetition schemes each workout
60 seconds between sets
The weakest exercise in the Fusion will determine the exercise weight
Be prepared for nausea…seriously

Sample Workout

Here is a workout I designed for a client earlier this month.

The client is training 3x per week – Mon/Wed/Fri
I have designed 2 different workouts to ensure that each week will be different
Week 1 will consist of workouts A, B and A – Week 2 will consist of workouts B, A and B and so on…
Each workout will have 4 Fusion exercises
Monday’s workout will consist of 5 sets of 5 reps of each Fusion exercise
Wednesday’s workout will consist of 4 sets of 8 reps of each Fusion exercise
Friday’s workout will consist of 3 sets of 12 reps of each Fusion exercise
In addition to fat loss, this client needs to bring up leg and core strength – exercise selection will reflect that goal

Fusion Workout A

Exercise 1: BB / DB Hanging Clean to Thruster – 60 sec. rest between sets

Hanging Clean demo video

Thruster demo video

Exercise 2: 1 Arm Cable / Band Chest Press to 1 Arm Cable / Band Row – 60 sec. rest between sets

Press demo video

Row demo video

.Exercise 3: Chin-Up to Windshield Wipers – 60 sec. rest between sets

Windshield Wiper demo video

.

Exercise 4: 10 Minutes of Swing Snatches – 1 set – as many reps as possible

Swing Snatch demo video

Fusion Workout B

Exercise 1: 1 Leg Squat to 1 Leg Deadlift to Bulgarian Squat – 60 sec. rest between sets

1 Leg Squat demo video

1 Leg Deadlift demo video

Bulgarian Squat demo video

Exercise 2: Glute-Ham Raise to Standing Cable Crunch Crunch to Pulldowns – 60 sec. rest between sets

Glute-Ham Raise demo video

Standing Cable Crunch demo video

Pulldown demo video

Exercise 3: Stability Ball Push Up to Twisting Jack-Knife – 60 sec. rest between sets

Tempo is modified to increase or decrease intensity

Exercise 4: Plank Series – Side / Supine / Other Side / Prone – 30 sec. each position

Side and Prone Plank demo video

Supine Bridge demo video

Now It’s Your Turn

When it comes to designing your own Fusion workout, try and choose exercises that hit a variety of muscle groups and movement patterns.

Here are some of my favorites to get you started:

Posterior Chain

Deadlift
1 Leg Deadlift
Suitcase Deadlift
Romanian Deadlift
Pullthroughs
Good Mornings
Glute Ham Raises
Any Olympic lift – snatch, clean

Anterior Chain

Lunges..all varieties
Squats
Bulgarian Squats
Overhead Squats
Squat Jumps
1 Leg Squat
Front Squat
Zercher Squat

Horizontal Push

Standing Cable / Band Press
Push-Ups…all varieties
Dive Bombers or Hindu Push-Ups

Horizontal Pull

Body weight Row
Bent-Over Row
Sternum Chin-Ups
Standing Cable / Band Row

Vertical Push

Presses…all varieties
Thrusters
Handstand Push-Up

Vertical Pull

Chin-Ups
Pull-Ups
Pulldowns
High Pulls

Core

Planks or other “postures”
Crunches…all varieties
Leg raises…all varieties
Twisting movements (woodchops, etc…)
Roll-Outs

and many, many more…

That should get you started.

In Part 5 of this series, I will look at High Intensity Anaerobic Interval Training (HIIT).

So, until then,

5 of the biggest Fitness Myths out there - Excellent reading

2011-06-09T10:33:00.001+01:00

Really Enjoyed reading this. Thanks to Bro Z in the states for passing this information on :)

Quick! Let’s free associate. Complete this sentence:

_ SETS OF _ REPS.

Did you answer 3 and 10? Of course you did. It’s the Pavlovian response. After all, anyone who’s ever picked up a dumbbell knows that doing 3 sets of 10 reps of each exercise is the quickest way to build muscle.

Except it’s not. In fact, it’s the quickest way to get nowhere with your workout routine, says Michael Mejia, C.S.C.S., a long-time Men’s Health fitness advisor.

Truth is, today’s most sacred exercise guidelines originated in the ’40s and ’50s, a time when castration was a cutting-edge treatment for prostate cancer, and endurance exercise was thought to be harmful to women. Worse, so-called fitness experts across the country are still spewing these same old conventional wisdoms, despite plenty of research indicating that they (the experts and the wisdoms) aren’t wise at all.

Chances are, these are the rules you exercise by right now. And that means your workout is long past due for a 21st-century overhaul. We asked Mejia to do just that. Here are the five muscles myths he most commonly hears. Hopefully, we're about to bust them for good.

BONUS TIP: Get back in shape—and stay lean for life! Check out our list of the 100 Best Fitness Tips Ever!

MYTH #1: DO 8 TO 12 REPETITIONS
The claim: It's the optimal repetition range for building muscle.

The origin: In 1954, Ian MacQueen, M.D., an English surgeon and competitive bodybuilder, published a scientific paper in which he recommended a moderately high number of repetitions for muscle growth.

The truth: This approach places muscles under a medium amount of tension for a medium amount of time—it's basically The Neither Here Nor There Workout.

Here's the deal: Higher tension—a.k.a. heavier weights—induces the type of muscle growth in which the muscle fibers grow larger, leading to the best gains in strength; longer tension time, on the other hand, boosts muscle size by increasing the energy-producing structures around the fibers, improving muscular endurance. The classic prescription of 8 to 12 repetitions strikes a balance between the two. But by using that scheme all the time, you miss out on the greater tension levels that come with heavier weights and fewer repetitions, and the longer tension time achieved with lighter weights and higher repetitions.

The new standard: Vary your repetition range—adjusting the weights accordingly—so that you stimulate every type of muscle growth. Try this method for a month, performing three full-body sessions a week: Do five repetitions per set in your first workout, 10 reps per set in your second workout, and 15 per set in your third workout.

MYTH #2: DO 3 SETS OF EACH EXERCISE
The claim: This provides the ideal workload for achieving the fastest muscle gains.

The origin: In 1948, a physician named Thomas Delorme reported in the Archives of Physical Medicine that performing three sets of 10 repetitions was as effective at improving leg strength as 10 sets of 10 repetitions.

The truth: There's nothing wrong with—or magical about—doing three sets. But the number of sets you perform shouldn't be determined by a 50-year-old default recommendation. Here's a rule of thumb: The more repetitions of an exercise you do, the fewer sets you should perform, and vice versa. This keeps the total number of reps you do of an exercise nearly equal, no matter how many repetitions make up each set.

The new standard: If you're doing eight or more reps, keep it to three sets or less. If you're pounding out less than three reps, you should be doing at least six sets.

BONUS TIP: When it comes to making lifestyle changes that will improve your health, your first step is the most important one. Start here: 20 Little Changes for a Healthier Life.

MYTH #3: DO 3 OR 4 EXERCISES PER MUSCLE GROUPThe claim: This ensures that you work all the fibers of the target muscle.

The origin: Arnold Schwarzenegger, circa 1966.

The truth: You'll waste a lot of time. Here's why: Schwarzenegger's four-decade-old recommendation is almost always combined with "Do three sets of 8 to 12 repetitions." That means you'll complete up to 144 repetitions for each muscle group. Trouble is, if you can perform even close to 100 repetitions for any muscle group, you're not working hard enough.

Think of it this way: The harder you train, the less time you'll be able to sustain that level of effort. For example, many men can run for an hour if they jog slowly, but you'd be hard-pressed to find anyone who could do high-intensity sprints—without a major decrease in performance—for that period of time. And once performance starts to decline, you've achieved all the muscle-building benefits you can for that muscle group.

The new standard: Instead of focusing on the number of different exercises you do, shoot for a total number of repetitions between 25 and 50. That could mean five sets of five repetitions of one exercise (25 repetitions) or one set of 15 repetitions of two or three exercises (30 to 45 repetitions).

MYTH #4: NEVER LET YOUR KNEES GO PAST YOUR TOES
The claim: Allowing your knees to move too far forward during exercises such as the squat and lunge places dangerous shearing forces on your knee ligaments.

The origin: A 1978 study at Duke University found that keeping the lower leg as vertical as possible during the squat reduced shearing forces on the knee.

The truth: Leaning your torso too far forward, so that your knees stay back, is more likely to cause injury. In 2003, University of Memphis researchers confirmed that knee stress was 28 percent higher when the knees were allowed to move past the toes during the squat. But the researchers also found a countereffect: Hip stress increased nearly 1,000 percent when forward movement of the knee was restricted. The reason: The squatters had to lean their torsos farther forward. And that's a problem, because forces that act on the hip are transferred to the lower back, a more frequent site of injury than the knees.

The new standard: Watch a toddler squat. Push your hips back as far as you can, while keeping your torso as upright as possible. This will reduce the stress on your back and knees.

MYTH #5: WHEN YOU LIFT WEIGHTS, DRAW IN YOUR ABS
The claim: You'll increase the support to your spine, reducing the risk of back injuries.

The origin: In 1999, researchers in Australia found that some men with back pain had a slight delay in activating their transverse abdominis, a deep abdominal muscle that's part of the musculature that maintains spine stability. As a result, many fitness professionals began instructing their clients to try to pull their belly buttons to their spines—which engages the transverse abdominis—as they performed exercises.

The truth: "The research was accurate, but the interpretation by many researchers and therapists wasn't," says Stuart McGill, Ph.D., author of Ultimate Back Fitness and Performance and widely recognized as the world's top researcher on the spine. That's because muscles work in teams to stabilize your spine, and the most valuable players change depending on the exercise, says McGill. Read: The transverse abdominis isn't always the quarterback.

In fact, for any given exercise, your body automatically activates the muscles that are most needed for spine support. So focusing only on your transverse abdominis can overrecruit the wrong muscles and underrecruit the right ones. This not only increases injury risk, but reduces the amount of weight you can lift.

The new standard: If you want to give your back a supporting hand, simply "brace" your abs as if you were about to be punched in the gut, but don't draw them in. "This activates all three layers of the abdominal wall," says McGill, "improving both stability and performance."

We are back !!

2011-06-08T09:58:00.002+01:00

Todays Session – Wednesday 8^th June 2011
Attendees:         Dixy Boy, Saq
Choonage:          Jurassic 5 (WTF)
Pre – munch:     None. Not even an apple.

Have now been back from holiday for just over 3 weeks and although i have not posted for a while doesn’t mean i aint been training. Alright !!!

Last two weeks, i have bummed up the Creatine levels and found myself working harder, faster and better in the gym. The sessions i have been doing have been all weights, focussing on the following:

· Back and chest (day 1)

· Triceps & Biceps (Day 3)

· Legs (Day 4)

· Shoulders & Abs (Day 5)

I have to say, the legs workouts, which i have not been doing for over 6 months, felt awesome. Your leg muscles account for 2/3 of the muscle in your body so it is VITAL you work them. I dinghied them as i played a lot of football and found my legs were in good shape. MISTAKE. You HAVE to work your legs for good overall body fitness and I am glad they are back in the swing of things again J

Today, at 7am, Dixy and I met up at my garage and started to talk shit about how great Man united were this season. Champ19ns. Aye right. Did we *&^£ !!

We started off on a major heart rate booster. It was like this. Dixy had the focus pads on, i had my gloves on. It was a lovely warm sunny morning . . .

Jab cross on the focus pads > into a pressup> jab cross > burpee > jab cross > Squat > jab cross > star jump – for 3 minutes

The first session i did 10 of these combos and dixy did 16. Well done bruv !

Then we went into focus pad drills 3 x 1 minute of the following:

· Fast jab crosses – 1 min

· Fast upper cuts – 1 min

· Fast hooks – 1 min

Second round of these was as above however whilst bouncing on toes. Adrenaline rusher, metabolism booster, fat burner (an any other adjectives Mens health can throw at you !)

Then we did 3 minute rounds consisting of 1 minute on the bag, focussing on foot movement and 1 minute on the speedball (God my neighbours were growling at me as i left to go to work this morning )

This was done for two rounds and then we went for a 10 minute run, which was broken up as a semi HIIT workout. Every second lamppost we sprinted. Until the last one. Which was 4 lampposts long and afterwards i was busted !

When i got back, Dixy had to leave and i finished off with 10 mins ab work

All in all, good workout. Not great. But it got me into morning mode again. Morning HIIT mode. Which was booster.

Felt a slight niggle in my left forearm, so will see how that pans out today before i get back into my weights tomorrow.

On another note. My ZMA capsules ran out two weeks ago and it has kinda fatigued me out in a strange kinda way. These are due in again tomorrow so from then on. It really is on fool !!!!!!!!!!!!

Have a great day whatever you are doing today. Maan I feel like a motivational coach haha

J

The Benefits of Creatine

2011-05-26T13:44:00.000+01:00

Excellent article on Creatine for all the doubters out there . .

--

Creatine Myth and Facts
by Jacob Wilson

I can't help but shake my head whenever I hear gym morons discuss creatine. It has become the ultimate " tall tail " in bodybuilding today. And the myths and stories concerning this supplement, become more and more preposterous as the years go by. The plain fact of the matter is that most people who take creatine, do not even know what it is, or exactly how our bodies use it. I find this puzzling, because I do not believe in ever taking supplements that I do not fully understand. After you finish reading this article, the myths and tall tales concerning creatine will be completely dissolved and like myself, you will shake your head when rookies in the gym, cluelessly discuss the effects of this supplement.

Questions and Answers: I receive at least a handful of letters a day concerning creatine. I will post the most frequently asked of those below.

Q: Is Creatine a Steroid?

A: I would like to dispel this myth by giving you the definition of what an anabolic steroid is. These are synthetic versions of the male hormone testosterone. Creatine, as you will see below is not. Basically anyone who says this should immediately be labeled a gymbecile.

Q: What is Creatine?

A: First, let me emphasize that our bodies already produce creatine naturally. Did you ever watch the transformers when you were a kid? Well if not, there were groups of robots called " combiners. " They would join together and form an even larger and more massive robot, crushing everything in their paths! Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine. It combines them to form creatine, much like the constructicons combined to form devastator! Ok so that was a lame example, but it explains the process quite nicely.

That being said, it is also important to understand that over 95 percent of this substance is found in our muscles. With the remainder being stored in our brain, heart and other parts of our bodies.

Q: The clerk at my local sporting goods store, explained to me, that when your body runs out of food at night, your muscles can take the creatine in them and use it to fuel their growth.

A: I don't believe I will even waste my time dispelling his explanation. How moronic can you get? My real question is, where do these people get there information from? I actually have a theory on this very matter. I believe, that there is a moronic website that is the complete opposite of abcbodybuilding. I've tried to crack the code, but gymmorons.com just didn't work. Perhaps they are trying to hide their identity? But regardless of my theory, the guy is dead wrong!

Q: What exactly does creatine do?

A: I will break down the uses of this supplement into 4 sections.

1. Creatine works mainly to increase our Creatine Phosphate System

This is a very difficult concept to understand. And what I am going to do, here is place an excerpt from my article on energy systems in here. It will explain how our body's use energy, and how creatine fits into this!

The Three Energy Systems

What we will now discuss is how our muscles are fueled to contract in virtually every situation possible. You see, a different energy system is used for a heavy set of 4 repetitions then compared to a set of 12 repetitions. Each of these is linked with a particular muscle fiber type. If you can manipulate the energy system, then you can drastically increase muscle mass.

Firstly I need to emphasize that our muscle fibers store ATP. The problem is that we only have enough to fuel contractions for about 3 seconds, and even in the most well trained bodybuilder that supply can only last about 5-6 seconds. So what is the point of having such a low amount of stored energy? It's essentially designed to give you a quick burst. You name the sport( barring chess ) and every athlete will tell you the benefits of being able to call on a quick burst of energy! What becomes painfully obvious at this point is that 3 seconds will not power 90-99 percent of traditional bodybuilding sets. Therefore our body must have a way of producing more energy to sustain contractions! This is where the 3 fueling systems come into play!

note: again, all three energy system's function is to produce ATP. These processes dominantly take place in the mitochondria( about 95 percent of the ATP in your muscle stores to be exact ! ) that lie inside of the sarcoplasm of the muscle fiber. For now I will explain the energy systems, further on I will explain how to increase their proficiency!

Phosphagen System

To replenish the ATP levels quickly after the initial energy boost is used up, muscle cells contain a high-energy phosphate compound called creatine phosphate(PC). To state the obvious, this compound contains a phosphate. Your muscle cell releases enzymes that break the phosphate off of the PC molecule, then this phosphate is transferred back to the ADP to reform the high energy molecule ATP.

To recap, when your body uses ATP, it breaks one phosphate off of it which produces energy. This burst fuels contractions. What is left after a phosphate is broken off of ATP is the molecule called ADP.
Our muscle fibers contain 5 times as much creatine phosphate then it does ATP. Your cell sends out enzymes that break off the phosphate from the creatine. The Energy released from this sever and the phosphate molecule are recombined with the ADP to again form ATP. The PC system provides an additional 10 to 20 seconds of energy to allow us, as bodybuilders to continue an intense set!

A process such as this can occur in the blink of an eye, which makes it very efficient! Again, for the conscious athlete( when I say conscious, I mean one who improves this system ) this will provide a good 15-20 seconds more energy for contractions, and perhaps a bit more. You see creatine phosphate stores run out about this time. In total ATP stores and the creatine phosphate system provide about 25-30 seconds of maximum muscular contraction. This system is the powerhouse for extremely high intensity activities. If it is weak then you will have a difficult time lifting heavy weights for any extended period of time. This will be extremely detrimental if your goal is to hit the denser fast twitch IIb fibers.

One way to increase your creatine stores is obvious. You can easily saturate your muscle cells with creatine by actually supplementing with it. Your body already produces it, but supplementation assists in the saturation process. You can see why this is a proven product. It literally speaks for itself in functionality, and has proven to be one of the safest substances on the shelves today! Millions have used creatine for over a decade with absolutely no side effects whatsoever. And the amount of studies to back up its safety are second to none! This is a tried and true power house. You can learn more about it by reading my article, creatine myths and facts. My recommendation is to load it for 5 days at 15-25 grams broken up into 5 grams servings per meal. This will saturate your muscles with creatine. Following this period simple maintain saturation with 5-10 grams a day. Then start the process over in about 8 weeks. On a side note, steak is also beneficial to refilling your PC stores. It to is rich in this substance!

What System is Beneficial For - It allows you to contract your muscles up to a total of 30 seconds of
intense exertion( with the ATP system )! The benefits are obvious. Anytime you lift heavy, you call on this system to back you up. If you play other explosive sports then it is also obvious. A play in football is relatively short and would rely heavily on the PC system. Hockey shifts are also relatively short, many elite teams only allow 30 seconds shifts of all out work per player. You name it: martial arts, soccer, rugby, all have the need for superior functionality of the PC system.
For more information in this regard, and further discussion on energy systems click here

2. Increases The Pump!
Creatine has been shown to super hydrate your muscles( cell volumization; it literally draws water into the muscle cells).   This increases pumps dramatically! Even while on low carbs, creatine can help and maintain your pump in the weight room.

3. Increases The Reparation Process of Bodybuilding.
Muscle growth occurs, via a process known as the dehydration synthesis. What does this mean? The dehydration synthesis is the process in which larger molecules are formed. In this case we are referring to muscle protein. And this is also referred to, as of course protein synthesis.
Consequently, many journals point, to creatine actually enhancing this.

Overview:
The main function of creatine is to provide our muscles with more energy. More energy means that our muscles can contract harder therefore our body must adapt to the greater amount of stress that we put our bodies through. It super hydrates our muscles and improves protein synthesis.

Q: How exactly does Creatine Apply to An Athlete?
A:  Simple, it does so by enhancing your creatine phosphate energy system. This does a number of things:
1. Increases explosion - Most athletes notice more explosiveness after utilizing this supplement
2. Allows yourself to push yourself harder and longer.

Note:  Interestingly enough, creatine in some studies has been shown to buffer lactic acid. If this be true, then one can see how it can enhance any sport that requires one to run.

Q: What are the side effects of Creatine, and in General how safe is it?A:  As stated above, creatine is not, and I repeat not a hormone. Therefore it does not have the side effects associated with any Prohormone or illegal steroid.
There have been hundreds of studies done on creatine that all show that it is a safe supplement.
To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999! That statistic alone speaks volumes about the safety and efficiency of this supplement! Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )

Q: I don't workout, but do you think that creatine will build muscles and help me to lose fat?
A:  No! If you don't workout I cannot imagine what supplement would help you. Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.

Q: Since Creatine makes you gain weight should I not take it on a cut?

A: Yes, creatine causes your body to hold water, but that is a good thing! The fact that your muscles are super hydrated even on a cut is fantastic. I see absolutely no correlation between taking creatine and our body storing fat. If anything, creatine will assist us in maintaining more lean mass while dieting. In my mind there is no point to discontinuing the use of creatine while trying to burn fat.

Q: Can I take Creatine and Protein at the same time?

A: Firstly, protein is a food product. If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods. To top this off, creatine is not much use without a significant protein intake. What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?

Q: Which supplement is Better Creatine or Protein?

A: ( I probably get asked this question at least once a day through email.) Amino acids are the building blocks of our muscles. If you do not get enough than there is no point to working out. Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein. However I do want to stress that creatine is an excellent supplement. In fact for assistance in muscular gains I would rate it second only to whey.

Q: I just got myself some creatine. Now I only started with half the dosage, because creatine fires me up and I don't want too much of a buzz in the weight room! So how should I up the dosage?

( Yes I know what you are thinking ( LOL ). I get these kinds of questions everyday though. I answer them because I was a rookie at one time too. )

A: Ummm, their are two things that come to my mind.

1. Your creatine has been spiked with caffeine or ephedrine

2. Your creatine has gone rotten and is causing you to have hallucinations ( LOL ). Or a " Buzz " before your workout.

Creatine is not and I repeat not a stimulant! It should not make you have these feelings. Read my article next month on the subject and you will see why. Until then, if your container of creatine really gives you a buzz, then. throw it away immediately!

Q: I am breaking out, is it because of the creatine?

A: ( Again ) Creatine does not effect hormone levels in any way. So the answer is no.

Q: I am a woman and I was thinking about taking creatine, but I don't want to become huge and veiny like a man.

A: If that is the case, then I would suggest that you do not eat like the " huge and veiny " men that you do not want to look like. Creatine will assist you in your workout, but only calories will make you grow. Yes, creatine is an excellent supplement for mass, but only if you are eating for mass.

Q: Do you feel that creatine is cheating? I want to earn my muscles the hard way and don't want to cheat to get them.

A: ( I can't stand these types of questions!!! ) Yes, you would be cheating. You would be cheating yourself out of great gains by not supplementing with it!

Q: Is there anything I can take to make creatine a more effective supplement?

A: Excellent Question!

a. The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated! It relies heavily on this, so you must drink tons of water, if you want optimal results from it. Super hydrating your body will also improve your weight room pumps tremendously!

B. Creatine is good stacked with high glycemic carbs, as well as sodium--they both facilitate creatine transport into muscle cells. This is recommended only for your post workout meal.

Q: What is the best method, dose wise, of taking creatine?

A: For creatine to produce optimal results, muscle stores must be topped off or saturated with it. To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings. This is the quickest and in my opinion the " best " way to saturate your muscles with creatine. Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels. After this, any creatine you take will be excreted as creatinine.

Q: Do I need to take my creatine with carbohydrates to make it effective?

A: Whenever we digest carbohydrates our pancreas secretes the hormone known as insulin. The simpler the carb, the higher a burst of insulin our pancreas releases to deal with them. The good thing about insulin is that it actually drives nutrients into our muscles to assist them in recovery. If you take creatine with fast burning carbs, it will increase the absorption rate in your muscles. However, insulin is also responsible for fat storage. Therefore my suggestion to you would be to only use a sugar spike like this with your post workout meal. This is because this is the least likely times that your body will store fat. Insulin control, is a massive subject and you might consider reading 13 weeks to burning fat, to become better acquainted with it .

Q: Do I need to Cycle Creatine?

A: My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks. Following this, there are two particular strategies:

1. You can take one to two weeks off and then start the cycle over. Many athletes attest to receiving a better results this way.

2. However, several athletes will never come off of it. They will load it for 5 days, maintain for a few weeks and then reload again. This is increasingly becoming the more popular method of usage.

Conclusion

Creatine, like a classic novel has stood the test of time; and yet, so many people have picked it up without reading it. My intent in this article was to fill this void and if I answered just one of your questions than it was worth writing. If there was something that I did not cover, than feel free to ask about it in our forums. Until then, indulge yourself in perhaps the most revolutionary, natural supplement to ever hit the athletic market!

Jacob Wilson ( Trainer@abcbodybuilding.com )

Tabata - what is it ?

2011-05-10T00:17:00.001+01:00

In 1996, Dr. Izumi Tabata introduced a select group of septuagenarians to one of the most diabolically effective training methods ever conceived by the mind of man:

Tabata Training

And for the next 13 years, these four women endured the physical torments of Dr. Tabata’s training protocol.

The Results?

The same four women (circa 2009)
I am pleased to say, that after 13 years, not only have these women completely transformed their bodies, they have each carved out lucrative careers as female fitness models….just kidding.

What Can Tabata Do For You?

Aside from burning off pounds and pounds of excess body-fat, Tabata Training can help you:

Improve your cardiovascular function (aerobic endurance)
Improve your anaerobic endurance
Improve your muscular endurance
Make you strong and fit and look fantastic
How’s that for a fitness training method?

The Science Behind Tabata

The basis for all of the excitement surrounding Tabata Training comes from the good doctor’s 1996 research study published in the journal – Medicine & Science in Sports & Exercise

In that study, Dr. Tabata concluded that high-intensity intermittent training (HIIT) was a much more effective and efficient training method than tradional cardio training.

Not only was Tabata Training more effective at improving anaerobic endurance, it was also more effective at improving aerobic or cardio-vascular endurance.

And Why is Tabata Training so Effective?

Dr. Tabata believed that the reason behind the success of his training protocol was:

INTENSITY

The good doctor believed that exercising at a high level of intensity for a short period of time was more effective than exercising at a low intensity for a long duration.

And he wasn’t alone.

Ever since Dr. Tabata released the scientific genie from the bottle in 1996, other researchers have built upon his work. Here are just a sample of the available research:

McMaster University study – 2005
Another McMaster study – 2006
And another one – 2008
A 2007 study showing HIIT is effective at fat loss
An Aussie study from 2004
HIIT training and Growth Hormone response
HIIT training increases capacity for glucose and fatty acid oxidation
And there is lots more where this came from.

I just did a quick PubMed search and came up with 1110 studies related to Tabata’s work.

So, What is Tabata Training Anyway?

Dr. Tabata’s training method is a very specific version of High Intensity Interval (or Intermittent) Training.

In his 1996 study, Dr. Tabata had seven subjects perform:

An intermittent training exercise 5 days a week for 6 weeks
Each individual training session consisted of seven to eight sets of a single exercise
Each set was performed at the high intensityof about 170% of ˙VO2max.
Each set was timed to last for 20 seconds
Each period of rest between sets was timed to last for 10 seconds
This means that each Tabata Workout lasted for only 4 minutes.
4 minutes of Tabata Training x 5 days a week x 6 weeks = 120 minutes or 2 hours of exercise over 6 weeks
In comparison, Tabata’s cardio-vascular group performed 30 hours of cardio training over the course of the experiment (60 min workouts x 5 days per week x 6 weeks)
And still, the Tabata workouts were more effective than the cardio-vascular workouts.

How Do I Design My Own Tabata Workout?

In tomorrow’s post, I will give you two Tabata style workouts.

Each workout is to be performed 2x per week for the next 6 weeks.

I guarantee that those of you willing to give this program a serious effort will see some serious improvements in their physique and their overall level of fitness.

And while it’s not required, I highly recommend using an interval timer with your Tabatas. Trying to watch the clock an do these workouts is a real pain in the butt.

Keep us posted with ur updates !!
.

- Posted using BlogPress from my iPhone

15 Ways to Max out Your Metabolism

2011-05-05T09:24:00.000+01:00

Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.

Don't diet! The Men's Health Diet isn't about eating less, it's about eating more -- more nutrition-dense food -- to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It makes yourbody think, "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What's worse, if the food shortage (meaning your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.

Go to bed earlier

A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

10 Ways to make this year your healthiest ever

Eat more protein Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, "The Underappreciated Role of Muscle in Health and Disease," researchers argued that the presentrecommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and 1 gram per pound of body weight. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.

Go organic when you can Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it's not always easy to find—or to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it's not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: If you can eat the skin, go organic.

Get up Stand Up

Whether you stand at work may play as big a role inyour health and your waistline as your fitness routine. In one study researchers discovered that inactivity (4 hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Drink cold water German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

Eat the heat It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about 1 tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

20 Easy things you can do to boost your health

Rev up in the Morning Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that those who skip this meal are 4 1/2 times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.

Drink coffee or tea Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

Fight fat with fiber Fiber can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.

Eat iron-rich foods Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. (But it's not always a good idea to take a supplement. Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real foods.)

Get more D Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 20 percent of Americans take in enough through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereals, and eggs.

Discover Dr. Oz's 25 greatest health tips

Drink milk There's some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Eat watermelon The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that it decreased body-fat gains by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.

Stay hydrated All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah who monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four.

Saqs Health & Fitness Blog

The 4 Minutes of Hell Workout !!

8 Reasons Your Weight Training Results Suck

Courtesy of http://www.acaloriecounter.com/weight-training-results.php

#1: Your progression sucks.

#2: Your little pink dumbbells suck.

#3: Your body part split sucks.

#4: Your exercise selection sucks.

#5: Your recovery sucks.

#6: Your form sucks.

#7: Your consistency and patience sucks.

#8: Your diet sucks.

The End

Home Weight Loss Circuit for solid core and abs

Weight-loss home circuitFront room gym

This intense circuit will deliver explosive strength fast and burn fat – all in the comfort of your own home.

Direct link between Sleep and physical exercise

Importance of food in your weight loss goals

Special Note - East Africa famine & drought 2011

The Fasting Month of Ramadhan – Keeping your Fitness Levels and Physique In Check !

Ramadan - Mending Habits and Developing Character

The Ramadan Nutrition and Workout Plan for Success

Magnesium could be the missing link to reducing the nations back problems

The M100 - Fat Burning, Cardiovascular Workout

How many calories does it burn?

What is Muscular Hypertrophy

Speed beats distance for heart health

A Warning to all Sugar Junkies

The benefits of Barefoot Running

Last Night . .

Pacman - The way it should be done

Boxing Workout - Tonight 20th June 2011

10 Reasons to Work Out That Have Nothing to Do With a Sexy Bod

---

High Intensity Resistance Training - With Videos !

Part 4 – High Intensity Resistance Training

.

H.I.R.T. Workouts

Overview

Old School v.s. New School

FUSION Training

Build Your Own Fusion Workout

Hanging Clean demo video

Thruster demo video

Press demo video

Row demo video

Windshield Wiper demo video

.

Swing Snatch demo video

Fusion Workout B

1 Leg Squat demo video

1 Leg Deadlift demo video

Bulgarian Squat demo video

Glute-Ham Raise demo video

Standing Cable Crunch demo video

Pulldown demo video

Side and Prone Plank demo video

Supine Bridge demo video

Now It’s Your Turn

5 of the biggest Fitness Myths out there - Excellent reading

We are back !!

The Benefits of Creatine

Tabata - what is it ?

15 Ways to Max out Your Metabolism

Weight-loss home circuit
Front room gym