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This is your no fail fitness plan

This is your no fail fitness plan

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Have you been a victim of the gym gadgetitis that is sweeping the nation today? It seems as if  every time you turn on the boob tube another body part pumping away on  a new gadget. I even saw one that you need not do a thing but sit there and let some invisible energy work your abs through some rubber band around your waist while you read a book. Well, if that’s what you’re into then may the force be with you, yes Yoda had something  I think. I however I  prefer a more realistic and practical approach.

The  lazy daisy syndrome

Most of us, no matter how much we want to get fit or lose weight fall into this trap. We begin our new regiment and peter out three weeks later only to find ourselves angry and disappointed ….at ourselves ! This is not  a pleasant experience but we put ourselves through it again and again. We spend thousands on special diet food , pills and gadgets only to put the gadgets under the bed and forget them or start using our treadmills as a hanger. I hope you know after reading this article that this is so unnecessary.

Love thyself


 You are a wonderful creation, your body and mind do unfathomable things just to keep you alive. Yet we give in to self – loathing everyday and for no other reason than our attitude toward ourselves, food and fitness.  I went through this myself until I stopped caring so much and accidentally began to understand what the keys are to conquering the lazy daisy syndrome and I am going to share them with you now. And believe me it is all as simple as I am teaching.

The Keys

  1. Go to Google and type in “calories needed to lose weight” . The search will turn up a lot of pretty decent calorie calculators and food databases.

2.      Book mark the one that is right for you after you calculate how many calories you need to lose the wight you want in the time that you want to in a healthy manner.

Then the easy part! you only need the recommended 30 minutes of exercise a day, I know, that sounds like a lot after work and  the home routine and the kids.,that is when the syndrome kicks in. The good news is … you don’t have to do it all at the same time and it doesn’t have to be traditional exercise! Listen, breathing burns calories, house work burns calories! Most of those calorie calculators will have  a database that tells you how many calories you burned doing daily activity as well as traditional exercise

3.     Choose an activity or two each day and make sure you spend ten lousy minutes doing it at a time. Do that three quick times and you’ve done it! And the best thing about doing it this way is that your body and mind will start to expect activity and you will actually have made it a habit… a habit that eventually , sooner than you think has become a lifestyle choice !

4. Go grocery shopping when you are not hungry so you can focus on buying everything that is between 100 and 300 calories.  I am not the biggest fan of pre – packaged foods but at the beginning to get you body used to smaller portions and being satisfied with that and in three weeks I can guarantee for most people this will bring change that is permanent.

The secret is here that you must re – train your attitude and with the advice above, you can do it almost sub – consciously . This is a good thing because remember , if you think you are dieting, the chances of you staying on the bandwagon or gaining twice the weight back again in almost guaranteed.

Fitness modeling and the way to make your dreams appear real

Fitness Modeling and The way to Make Your Dreams Appear Real

Several from the women, and even men, of today’s generation have at one point or one more dreamed of being the workout model. Numerous have really taken considerable effort and time just to gain a area inside the so known as “fitness modeling globe.”

Workout modeling means having an excellent body, a body that you can be proud of and some thing that will make people’s heads turn the second time around. It revolves about tuning one’s physique to be more appealing and to be in the best shape. The ultimate purpose of this is attention. If you are noticed, then that is some thing. However, the kind and also the excellent of attention that you just will get will matter a great deal. The endeavor to be the fitness model doesn’t only require a person to possess a great shape and to be inside a good health. It needs the complete tuning belonging to the individual – the body as well as the will.

The workout modeling globe is by now crowded with aspirants and hopefuls. If you are serious about having a location in this seemingly also crowded arena, you need to be tough and must look straight into the facts. You may need the best data as well as the perfect mindset.

The perfect body could be the key, although it’s not adequate. It only counts small. 1 from the primary things that you will have to consider could be the camera as well as the audience. You also have to consider some thing unique about you that may set you apart from the rest. Numerous folks have seen themselves in success long before they have in fact ventured out and tried it on the workout modeling field, only to find out that they appear like everybody else while in the industry.

Within the actual workout modeling world, you will discover that quite a few in the seemingly small and trivial things that you just used to ignore will also issue. Loving yourself and taking care of your body is very significant.

You will find also lots of small and simple competencies which you must know. Right grooming, the right taste and style in clothing, and correct hygiene, are significant. Essentially the most required thing to getting the workout model is to possess the right kind of personality. Once you are there, you is going to be the mergence of your body and your soul.

When you have the spirit and the will, and should you know you are in the best path, then the fitness modeling globe awaits you with all its glamour and excitement.

Coming back from lay off – for triathletes

Coming Back From Lay Off – For Triathletes

We may think that we’ll be consistent for ever but life gets in the way. Illness, a freak injury, a heavy workload or a major life event can disrupt a training routine and interfere with the best-made plans. At some time you will have to come back from lay off.

All (fitness) is not lost

More often than not, except in very long lay offs, less fitness is lost than you might think. You feel fat, out of shape and very uncoordinated, but fear not that all is by any means lost. Most importantly, you must remember where you are when you start the comeback trail. Try to forget the sessions you performed during the good times; they will come back, but leave such distances and efforts for a few weeks yet. Start small and you will build back in the time that your body allows you – too much too soon and you’ll only go backwards.

Start small

There is no absolute, but start small, possibly along the lines of the beginners’ programme. When all goes well for a week, move a step up the progression ladder. If this means that it takes two to four weeks to be back on schedule, so be it. You cannot make up for lost time or beat the system. If you have been stopped by lack of time, work or a family situation, it is less likely that you need to worry about your health compared to those people recovering from illness or an injury. In all instances, listen to your body, be patient and try not to make up for lost time or catch up with lost sessions.

How to use the schedules

At the very least, you need a plan to give you an idea of how to train and what proportions to train in each sport. Good technique and endurance are your priority before building more speed and competence. If you fail to plan, you are planning to fail.

Seasons

In most of the northern hemisphere, triathlons are held from April until early October. Most triathletes compete from May to September, so after a seasonal chill out of two to four weeks the winter training starts in October or November. This structure gives a logic to your yearly schedule. In the winter, you can build your endurance (‘base’) and technique. This is followed by spring progressive training which blends into early races and season-specific sessions. Some training is clearly not about goals but getting out of the house, burning off stress and seeing your friends. However, most sessions allow you to get better because they are targeted at a specific triathlon weakness.

Build and recover

Most plans suggest sessions, but you decide if you have recovered from your previous training or need to reduce or delay training for a day or so. To progress, you must build sessions that overload you more than before, although eventually you’ll have to recover. Don’t do several long or hard sessions back to back. Similarly, each fourth week reduce the quantity and frequency of your training. Don’t try to do more; it’s time to recover and just catch up on your work commitments, chores and the like while you have some extra spare time.

Did you know

Studies suggest that total bed rest has effects after two to four weeks. Other data shows that dramatically reducing training starts to reduce fitness after four to six weeks. So do what little you can and you will cling onto most of the fitness you’ve built up.

Punches in bunches

Punches in Bunches

It was a predicament for me… I could not even think of any quantitative data that will back up my claims that indeed, boxing training works. Many people are numbers- oriented. It’s always a question of how much or how many.

Before, I would just say that the number of rounds would determine how one has developed his stamina. That’s true but can you back it up with paperwork? Did I even bother tallying it? No! In terms of strength development, the number of push- ups was the way to determine it. However, this also has some flaws since there are extraneous variables that are being considered like the number and intensity of boxing rounds one did before doing that exercise.

The bottom line is, training in boxing WAS not measurable. Sure there’s the tale of the tape, but that is something that is inborn (expect for the weight which can fluctuate). But I thought that there has got to be a way. My good friend Tim Ayson, an expert in combat training in the Philippines came up with a measurable system to test boxing skills. I did the experiment with his help. I, then, tested it with one of my better clients, Donna Peters. Not to be cocky but I was very confident to do this test to show her progress thru my training program.

THE TEST

SAMPLE:

Boxer: Donna Peters

Age: 42 yrs young

Ht: 5’4

Wt: 112-115lbs

Stance: Orthodox

Typical workout routine: boxing twice a week and running, including the fartlek interval method, hill running, and easy running.

Typical diet: Breakfast: some type of cereal w/protein in it, plain oatmeal, or two eggs. Pre-lunch or lunch: a protein drink consisting of a scoop of whey protein powder, greens (like kale or collards), frozen berries, flaxseeds, psyllium husks, and a flax oil mixed with water. Dinner: protein carb mix- a meat, vegetable and starch. Incorporates one apple a day and a protein bar.

PROCEDURE:

For 3 consecutive Wednesdays at 1pm with light running as warm- up, Donna was asked to throw one particular punch in a span of a minute. The goal is to throw the most punches in a minute. The data obtained from the exercise will then be used in a study on what factors contribute to her increase of punch output.

THE DATA:

Punches per minute

14-Mar

jabs 111

straights 115

hooks 120

right u 99

left u 103

21-Mar

jabs 120

straights 120

hooks 115

right u 125

left u 118

28-Mar

jabs 127

straights 132

hooks 130

right u 132

left u 121

ANALYSIS and CONCLUSION:

Noticeably, her punch output increased every week. The only noticeable fluctuation is her hook from day 1 to day 2. This is due to a fatigue issue since she gave her all in throwing jabs. Or we can conclude that it is body confusion.

According to Tim, Plyometric drills do not take the credit for this improvement since these drills increase the power and speed of punches and not the output. Credit can be given to a lot of conditioning drills and muscle memory. With a lot of practice, punches become second nature. The ever- progressive conditioning drills that we do have taken her to another level of fitness. Her running routine has also helped a lot. 127 punches/ min is absolutely excellent!

Donna’s diet also plays a huge role. Have you ever tried eating fast food then working out? It does not feel right. A person who eats healthy will definitely perform better. Once this is in your system, your body performs at its peak. Get this: good food, good performance— crappy food, crappy performance.

This experiment is not 100% accurate because of the extraneous variables such as lack of sleep, the times of food intake etc… However, this is the only positive quantitative data that will prove ones development through our rigorous training program.

SUGGESTIONS:

Try this test with a partner and try measuring your progress. Remember that everything should be done in 1 minute per punch for around 10 seconds of rest in between each transition. Take note of the plateaus. Once you feel that you’ve reached your plateau, it’s time to increase the intensity of your conditioning drills (jumping rope, stairs, burpees, supersets, circuits etc)

It’s amazing what the human body can do when pushed… Keep on challenging yourself— there are no limits to improvement!