Saturday, May 24, 2008

Variety In Exercise

Q: Luke, I did my first resistance training workout on Wednesday and am still quite sore today. What type of resistance training should I do today? Do I repeat Wednesday's workout or switch it up?

A: Thanks for your question!

It's best to have three different resistance training workouts for three days of the week.

Here are a few simple guidelines:
  • Include one of each of the seven fundamental human movements (squat, bend, push, pull, lunge, twist, and gait)
  • Use a variety of repetition ranges
  • Focus on compound exercises that use more than one joint
These apply to all of your resistance workouts, whether you are using bands, machines, barbells, dumbbells, kettlebells, or even just your body weight!

Also, if you're getting sore one of the best things you can do is to make sure you're taking in enough Essential Fatty Acids. My favorite source of EFAs is Krill Oil.

You can read more about Krill Oil here: http://carsoncityfitnesssystems.blogspot.com/2008/04/krill-oil.html

Have a great day!

Want more, do more, BE more,

~Luke

PS - The one other thing I'd recommend to combat soreness and at the same time accelerate your fat loss results is a post-workout drink.

ProGrade Workout has the perfect ratio of carbohydrates and protein you need after your workout to build a lean, sexy body. You can find it here: ProGrade Workout

Friday, May 23, 2008

Mom's Milkshake Recipe

Here's a nice little email I received the other day:

Hi Luke,

Hey, I tried the protein powder that you recommended. While it tasted fine just mixed with water in a shaker, I decided to pump it up.

I dumped a tray of ice cubes, a can of diet creme soda, and the two scoops of protein powder in the blender and hit "liquify".

Yum, the result tasted like a chocolate milkshake, thick and creamy.

It turns out to be a terrific breakfast treat.

Thanks!

Love,
Mom

(The protein powder I recommended to my mommy is the most excellent ProGrade Lean)

Wednesday, May 21, 2008

Dummies


If I ever, EVER see anyone at Carson City Fitness Systems doing something this stupid I will find out how far into the parking lot I can throw them.

'nuff said.

Olympic Lifting

There are two weightlifting movements contested at the Olympic Games. They are the Snatch and the Clean and Jerk.


This morning we were performing dumbbell cleans as part of our bootcamp routine.


(We use them as a metabolic exercise, rather than a power exercise)


Why do we do cleans?


Well, this guy below probably doesn't do anything other than the Clean and Jerk, Snatch, and a variety of squats. Olympic Lifters don't do any jogging or other exercise that could take energy away from their weightlifting. So his leanness is a result of exercise selection and intensity.



Now, this dude is obviously an elite athlete. But I think an athletic build is what most people would prefer, rather than the grotesque comic-bookery of a bodybuilder or the beef-jerky look of a marathoner.

Cleans help you build lean, sexy muscle. Plus they increase your athleticism and give your muscles that "ready" look. (This is actual muscle tone. Science geeks like me call it "Myogenic Tone." What most people call tone is a measure of leanness, not muscle tone. Sorry, pet peeve.)

The Take-Home Message for today is: Training like an athlete will help you reach your goals, whether they be athletic or aesthetic.

Want more, do more, BE more,

~Luke

Tuesday, May 13, 2008

Master The Pushup

Many people are limited in the number of pushups they can perform by their trunk and scapular stability.

You see this with the weird sagging during pushups.

When you lack stability, your prime movers along the shoulder girdle and upper arm will be unable to produce as much force as they should.

This will severely limit the number of pushups you can perform.

Want to gain some stability (and increase your max number of pushups)?

Here are some exercises to help:

- Long duration front planks (facing ground, weight on elbows and toes)

- Long duration reverse planks (facing sky, weight on heels and elbows)

- Bottom position pushup holds (keep yourself just off the ground, body straight)

On all of these exercises, be sure to depress and stabilize your scapula. Think of pulling your shoulder blades down towards your buns.

That's it! Improve your stability and you'll be able to do more pushups.

This will allow you to use the pushup as a movement in your metabolic circuits, without having to worry about fatigue being a limiting factor!

Just think, you can get the heart rate response you want WITHOUT having to jog, jump, or bike!

Want more, do more, BE more,

~Luke

Friday, May 9, 2008

Look Out...

I'm working on a new article for www.CarsonCityFitnessSystems.com

Here's the references, so far:

1. Canadian Journal of Applied Physiology; 20(4), 480-486, 1995.
2. Meeting - Canadian Society for Exercise Physiology; 2000.
3. Foersvarsmedicin; 3, 85-99, 1967.
4. Acta Physiologica Scandinavica; 71, 334-346, 1965.
5. Sports Med; 21(1), 7-17, 1996.
6. Journal of Applied Physiology; 48, 624-629, 1980.
7. Journal of Applied Physiology; 88, 386-392, 2000.
8. Nutrition in Sport (textbook); Chapter 6, 97-111, 2000.
9. Sports Med; 21(2), 98-118, 1996.
10. Journal of Applied Physiology; 74, 1848-1855, 1993.
11. American Journal of Clinical Nutrition; 72, 96-105, 2000.
12. American Journal of Clinical Nutrition; 72, 106-111, 2000.
13. Nutrition in Sport (textbook); Chapters 6 and 7, 85-111, 2000.
14. Journal of Applied Physiology; 65, 2018-2023, 1988.
15. Journal of Applied Physiology; 66, 720-726, 1989.
16. Diabetes; 48(5), 949-957, 1999.
17. Journal of Applied Physiology; 82, 1882-1888, 1997.
18. Journal of Clinical Investigation; 54, 1487-1502, 1966.
19. Pharmacological Research Communications; 13, 475-486, 1981.
20. American Journal of Physiology; 277(Endocrinol. Metab. 40), E617-E623, 1999.
21. Journal of Clinical Investigation; 95, 811-819, 1995.
22. American Journal of Physiology; 268 (Endocrinol. Metab), E514-E520, 1995.
23. American Journal of Physiology; 273 (Endocrinol. Metab.), E122-E129, 1997.
24. American Journal of Physiology; 276 (Endocrinol. Metab.), E628-634, 1999.
25. Acta Physiologia Scandinavica; 162(3), 377-387, 1998.
26. Journal of Nutritional Biochemistry; 10, 89-95, 1999.
27. Journal of Nutrition; 130, 139-145, 2000.
28. Sports Medicine; 27(6), 347-358, 1999.

The funny thing is, even with all this research, it'll still read like a meathead wrote it.

And I'm okay with that.

Have a great day,

~Luke

Wednesday, May 7, 2008

Fat Loss Fairies


Fat loss isn't under the control of magic fat loss fairies.


It's based on simple changes in behavior.

Tuesday, May 6, 2008

Volleyball Fundraiser

The 16 Red team from Capital City Volleyball Club is having a fundraising car wash in a few weeks!

Here's the information:

The car wash will be held on Sunday, May 18th at the Stratton Center , 1532 Hwy 395 South, Gardnerville.

Time 9:30 AM to 1:30 PM (approx.)

Can't miss us, right on hwy 395 in the middle of town, lots of cute girls in spandex waving signs.

Cost: Any donation accepted.

(I was going to volunteer to help, but "Luke In A Swimsuit" would scare away the traffic!)

Monday, May 5, 2008

T Pushups

Push ups are one of the most underrated exercises out there.

You'd be suprised how many people are unable to do even five perfect reps.

(And as a side note, it gets me hot under the collar when someone whines about being unable to do push ups. Get over your bad self and start working. Now!)

If you are momentarily too weak to reach your target number of reps, use a simpler variation.

Beginners on the pushup start by pushing themselves away from a wall.

They progress to pushing themselves off of a bench.

And then they move on to regular pushups.

From there we can start elevating the feet, or using an unstable surface, or adding load with chains, bands, or a weight vest.

Plus, there are endless variations.

At Starbucks the other day, I wrote down sixty-three variations, and that's without taking into account narrow, medium, and wide hand positions, or methods of loading.

Listen up, ladies: Push ups will NEVER make you bulky. Never. (Strength training won't make you bulky either, unless you specifically train and eat for it.)

Here is a great push up to begin incorporating into your program:


The T Pushup


Start

Finish

Exercise Description:

Start:

- Hands under shoulders
- Weight on feet and hands

Motion:

- Lower body until almost touching ground
- Explode upwards
- Put weight on left hand
- Reach towards sky with right hand
- Land and repeat on left side

Want to make it tougher?

Hold some dumbbells and do T Pushups.

Not tough enough for you?

Trade in the hex-headed dumbbells for some round ones.

Have fun!

Want more, do more, BE more,

~Luke

PS - Don't forget that the next session of the Metabolism Makeover program starts a week from today!

Here's what Sonia H. Miller had to say six weeks in....

“Being overweight I have tried many, many things to lose weight. You name it, I’ve tried it.....Nutri-System, Weight Watchers, the latest diet pills and just plain starvation. I tried all of these and more hoping that I could loose weight and have the body and energy I wanted.

My weight loss journey had drug on for a little more than 10 years. Feelings of hopelessness grew after trying all of these things and discovering that none of them worked for me. Even though I initially I lost some weight, I never felt good or had the energy to take care of my son or enjoy activities with my family. I always felt hungry, deprived and weak. The most devastating effect was after each weight loss strategy, the weight always came back... along with extra 5-10 pounds of weight. I was disgusted with myself and ready to accept the thought that weight loss was just not for me.

Then I found the Metabolism Makeover. Each class helped me to realize that my goals could be achieved by setting realistic goals, making a conscious decision to take action and understanding how the foods I was putting into my body affected my ability to see results. After 6 weeks into the course, I finally started seeing - and feeling - the results that I have always wanted for myself. Along with my commitment to add cardiovascular exercise and weight resistant training to my weekly routine, I finally have the energy, knowledge and the confidence to reach my long term weight loss goals. Thank you.”

Saturday, May 3, 2008

Social Support

Definition:

Social support is the physical and emotional comfort given to us by our family, friends, co-workers and others. It is knowing that we are part of a community of people who love and care for us, and value and think well of us.

The best way to get results is to get like-minded people together to help each other.

There's strength in numbers.

My clients get better results when they can bounce ideas and results off of each other.

And they can support and help each other.

We can start building our own little community and learning from each other's successes and struggles.

That is why I am encouraging everyone to start an online fitness journal.

You can have a free account on blogger.

We can really build a great community together.

You can read my journal at: http://turtleislandhouse.blogspot.com/

Have a great day

Want more, do more, BE more,

~Luke

PS - Another way to get plenty of social support is to join in a group fitness or nutrition class.

Like my Morning Blast bootcamp or the Metabolism Makeover program....

Here's what Davisa Fogel has to say about the Metabolism Makeover:

“After several attempts at fad diets...the weight was not coming off.”

“I joined the gym after several attempts at “fad diets” thinking “this should do it.” I worked out faithfully each week and was full of determination but the weight was just not coming off. As soon as the Metabolism Makeover course became available, I thought, “Why not!”

The 12-week experience has been the start of a new way of life for me. Upon completion, I lost a total of 16 pounds and over 8 inches in my waist, hips and thighs. I feel confident that I will continue with my success.

The Metabolism Makeover program has taught me to construct my diet to be more health conscious, but still be able to enjoy a variety of everyday foods without the typical “diet” plan”

Friday, May 2, 2008

On Sportsmanship...

Hi everyone,

Take two minutes to read about a fine example of sportsmanship:

http://blog.oregonlive.com/breakingnews/2008/04/the_best_tale_of_sportsmanship.html

That's the good stuff.

~Luke

Top Ten Tips For Sleeping


While browsing Hastens Sangar's website, I found this neat little list of tips to help you sleep better.


Focusing on getting plenty of rest is one of the most important things you can do outside of the gym, whether your goals are athletic or aesthetic.


(The others are correct nutrition, effective supplementation, and stress-management. Your lifestyle needs to support your goals.)

How Not To Sleep



Here are Hastens Sangar's Tep Tips For Sleeping:



1. Invest In A Good Sleeping Environment


Your bed should be wide enough and long enough, with the correct degree of firmness to avoid putting pressure on your joints, hips, shoulders and chest. An effective pillow which supports your neck will improve the quality of your sleep.


Your bedroom should be cool – ideally between 14°C and 18°C. It should also be dark, since you are aware of light even with your eyes closed. Light sets off processes within your body which make you wake up.



2. Stick To A Regular Schedule



Keeping roughly the same hours for bedtime and getting up will create a routine which your body will get used to.



Even if you go to bed late or sleep badly, it’s worth getting up at the same time that you normally do.



Otherwise, you’ll disrupt your routine and risk sleeping badly the next night too.



3. Unwind Before Going To Bed



Take the time to unwind before going to bed. Avoid doing anything which involves mental or physical stress.



Your bedroom should be a place for relaxation and sleeping, so don’t use your bed for working, watching TV or anything else.



Try to adjust the lighting in your bedroom to create a cosy atmosphere.



4. Spend Time In The Daylight



Spending time in sunlight during the day reduces melatonin levels in the blood. This makes us feel more awake and more alert.



In the evening when it is darker, melatonin levels rise and we feel more tired.



Spending time in the daylight makes it easier for our internal body clocks to regulate our need for sleep.



5. If You Can't Sleep, Get Up!



If you can’t sleep, get up and do something relaxing.


Then when you feel tired, go back to bed.



6. Exercise Regularly



By taking regular exercise – ideally three times a week – you will tire yourself physically while relaxing substances are produced in the body.



The exertion also leads to deeper, more continuous sleep which means that you wake up feeling fresh and relaxed.



But don’t exercise too close to bedtime – it may take you longer to get to sleep, as your body won’t have had a chance to wind down.



7. Don't Go To Bed Hungry



Food is important to your wellbeing and your sleep.



Don’t go to bed hungry, but also avoid eating dinner too late since a large meal just before going to bed keeps the digestion process going longer.



It is better to have a lighter meal which satisfies your hunger, and to focus on a good breakfast instead.



8. Cut Down On Caffeinated Drinks



Avoid drinks with caffeine in them, such as coffee and tea, which stimulate the brain’s wakefulness centre.


Increased consumption of caffeinated drinks can make it hard to get to sleep, and increases the risk of waking in the night.



This prevents you from getting the quality sleep you need.



9. Watch Out For Smoking And Alcohol



Alcohol and nicotine have a negative effect on your sleeping pattern.



For example, studies have shown that you get less deep sleep and dream sleep when you have nicotine and alcohol in your blood.



10. Avoid Sleeping Pills



The use of sleeping pills can lead to dependency, and should not be used for extended periods of time.


Always speak to your doctor to find out whether there are other ways of resolving the cause of your sleeping problem.

Thursday, May 1, 2008

Handstand Pushups


Good Afternoon Everyone!


One night I was still here at the gym around three in the morning.


Someone sent an email asking how to do a handstand pushup.


Simple.


Face the wall in a sprinter's stance.


Kick your legs up until they hit the wall.


Bend your elbows until your head touches the floor.


Push yourself back up.


Easy Peasy.


Here's a video of me doing handstand pushups:


(Now remember I was here by myself in the middle of the night, that's why I was the cameraman...)





One of those many irons we've got in the fire is a Handstand Pushup video and manual.


Step-by-step how to take you from zero reps to banging them out.


Handstand pushups build world-class functional strength.


I hear all the time that "Handstand Pushups are just too HARD."


They're not "too hard."


Difficult, maybe. But not too difficult.


If you're willing to work, I can teach you.


Of course, our first step might be to lose a little bit of excess tummy....


(Can anyone help me out with a funny and interesting segue here?)


Tonight I'll be speaking to the Capital City Volleyball Club's younger teams about the importance of strength and conditioning.


Hopefully they will realize that it is up to them to do the extra work that is needed to become a champion.


Remember that the Metabolism Makeover program starts in just over a week, and that there will be THREE morning bootcamps starting at the end of the month.


Today is the day to start!


Want more, do more, BE more,


~Luke


PS- "In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs."


Here's what Rose Huffine has to say about the Metabolism Makeover program:

“I can’t praise Metabolism Makeover Program enough. My results just amaze me. Since I turned 50, I hated the way I looked. I was in a size 12 pants and was wearing size “large” shirts. For me that was too big, I saw no end in sight. I tried to loose the weight and tone up by myself with no results. I thought eating just one meal a day would help. I didn’t know I was setting myself up for failure.


The Metabolism Makeover opened my eyes and taught me the right way to have the body I so badly desired. In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs. I have learned how to eat correctly by eating several small balanced meals during the day.


My husband just cannot believe how much better I look and feel about myself. Now that’s a great feeling. I walk with my head up high and I am having fun buying fun new clothes. I AM SO PROUD OF MYSELF. That’s a great feeling.


Thanks for being there for me and helping me achieve my dreams.”