If certain foods are a "trigger" for you and you can't eat them sensibly, then you have to give them up.
I've trained a lot of people and have met very few who can eat their "trigger" foods and not end up blowing their diet.
Some foods just make us go hog wild.
Think back to the old commercial: Once you pop, you just can't stop.
So one cookie ends up being the whole jar.
One chip ends up being the whole bag.
One beer ends up being a half rack and you end up sleeping in and missing bootcamp...
Don't have your "trigger" foods in the house.
That's just asking for trouble.
Have a great day!
Want more, do more, BE more,
~Luke
PS - A new Metabolism Makeover class will be starting soon!
Wednesday, July 16, 2008
Tuesday, July 15, 2008
Medicine For Triceps
Close-Grip Pushups on a medicine ball are a great exercise for training your arms without using barbells or machines.
A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.
A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.
Start
Finish
Tuesday, July 1, 2008
Wednesday, June 25, 2008
How To Lose Your Last 10 Pounds
By: Craig Ballantyne, CSCS, MS
TurbulenceTraining.com
Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.
Here are the guidelines we've come up with to lose the last 10 pounds.
NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.
That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.
Advanced Nutrition Tips
1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.
2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).
3) Eat only protein, almonds, and raw vegetables between meals.
4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.
5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.
6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)
Advanced Exercise Tips
1) Add 10 seconds to each interval
2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)
3) Add one set to the first superset you do in each workout.
Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.
Train hard but train safe and you'll lose the last ten pounds.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com
TurbulenceTraining.com
Here's some of the tips we used in our plan to help the 3 brothers lose that
last ten pounds of fat in the last 10 days of the transformation that helped
them get featured in Men's Fitness magazine with their ripped abs.
Here are the guidelines we've come up with to lose the last 10 pounds.
NOTE: The brothers were only going to follow these guidelines for 10-14
days. So if you choose to use this plan, don't follow it for more than 2
weeks.
That's the maximum time for this advanced plan. After that, ease up on the
restrictions a bit - and enjoy your advanced fat loss physique you've
attained.
Advanced Nutrition Tips
1) Start your day immediately with 2 cups of water, 3 fish oil caps, and 20g
of lean protein, as part of your normal breakfast.
2) Eat 1 cup of broccoli at lunch and dinner (in addition to what you
normally had planned).
3) Eat only protein, almonds, and raw vegetables between meals.
4) Elimiate all pasta, rice, potatoes, and carbohydrates from a bag or a box.
5) Don't go to bed full. Eat only a small protein snack in the evening to
keep hunger at bay and to provide the body with protein before sleep.
6) Drink 6 cups of green tea per day (3 in AM, 3 after lunch)
Advanced Exercise Tips
1) Add 10 seconds to each interval
2) Add in some bodyweight circuits (10-20 minutes per day) done in the
morning or evening (if you do your regular workout in the AM, do your
bodyweight circuits after dinner; otherwise, do the bw circuits first thing
in the AM, and then do your regular workout at lunch or later in the
afternoon or evening)
3) Add one set to the first superset you do in each workout.
Use these strict tips for no more than 2 weeks before returning to normal
exercise guidelines and carbohydrate intake.
Train hard but train safe and you'll lose the last ten pounds.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit TurbulenceTraining.com
Wednesday, June 18, 2008
Kung Fu Lunch
One summer while I was in high school my kung fu teacher let me hang out at his gym all day.
My parents would drop me off early and I could practice straight through until the evening classes started.
Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.
Every day I’d get a Payday bar and a can of Surge (early energy drink).
Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.
But really, I didn’t know any better.
Now I would recommend a healthier alternative to the candy bar.
Something like ProGrade Cravers.
They are covered with dark chocolate. They are organic. They have plenty of fiber. And….
They taste great!
You can learn more at:
https://lucaswold.getprograde.com/cravers
Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!
Want more, do more, BE more,
~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc
My parents would drop me off early and I could practice straight through until the evening classes started.
Our kung fu school was a converted warehouse on the edge of a shopping center, and for lunch I’d walk over to the Laundromat where there was a row of vending machines.
Every day I’d get a Payday bar and a can of Surge (early energy drink).
Not the healthiest of snacks, and especially unsuitable for an aspiring athlete.
But really, I didn’t know any better.
Now I would recommend a healthier alternative to the candy bar.
Something like ProGrade Cravers.
They are covered with dark chocolate. They are organic. They have plenty of fiber. And….
They taste great!
You can learn more at:
https://lucaswold.getprograde.com/cravers
Have a great night, and I’ll be back tomorrow with some great recipes that you can plug right in to your fat loss diet!
Want more, do more, BE more,
~Luke
PS- I wrote an article all about why “power” bars suck. Check it out! Here’s the address: http://www.capitalcityvbc.com/documents/2008-Truth_About_Power_Bars.doc
Thursday, June 12, 2008
Rocket Fast Ways To Lose Your Stubborn Belly Fat
As a rapid fat-loss specialist, I’m often asked, “What is the best way to lose fat and flatten my belly?”
Everyone wants to know if resistance training is better than aerobics. Or if intervals are more effective than traditional cardio.
To say that we’ve experimented with them all would be an understatement.
Working at so many college research facilities as well as commercial gyms has given me a pretty good idea of what works and what doesn’t.
Now, we have put together some amazingly effective programs. The rub is that most people have about 45 minutes 3 times a week to exercise. So everything in this article is geared for the working man or woman who has only a few lunch hours a week to devote to exercise.
Since most people don’t have ten hours a week to devote to exercise, the programs they find in mainstream fitness rags won’t cut it. No fat loss method in the world will work if someone can’t find the time to do it.
But here’s the good news: We don’t need ten hours a week to lose all of that stubborn belly fat! Read on to find out how…
First, warm up with bodyweight exercises. Second, use resistance training to create a very high metabolic demand. Third, finish your workout with interval training to burn as much fat as possible. This whole plan gets you out of the gym in less than an hour!
Start with five minutes of bodyweight exercises to prepare your body for the workout ahead. This is far more effective than sitting on a bike for five minutes, which won’t get you ready for anything except more sitting on a bike.
During your warm-up, I like to include bodyweight exercises that fix any postural imbalances from work or sports. This means you not only get warmed up and lose fat, you also eliminate low back pain!
And then you’ll head on over to resistance training. Perform these in a “superset” style. What “superset” means is to perform two exercises back to back, with very little rest in between.
Supersets will greatly reduce the amount of time you need for your workout, while giving you even better fat loss results!
Resistance training for fat loss takes about 20 minutes. You’ll use basic exercises, such as lunges and bench press. And sometimes you’ll even use more bodyweight exercises. It all depends on what YOUR body needs.
To finish up, you’ll go for about 20 minutes of interval training. A quick warm-up, followed by short intervals interspersed with lower-intensity recovery periods. Cap it off with a quick cool-down and you’re done.
Add that all up: 5 minute warm-up plus 20 minute resistance training plus 20 minute intervals equals a complete workout in just 45 minutes.
Go ahead an compare this to what most people will do in the gym. They’ll spend their whole 45 minutes on one piece of cardio equipment. That might burn calories, but it doesn’t build a better body.
Really, think about the “Cardio Crew” at your gym. I’d be willing to bet that many of them have spent hours on the treadmill for the past two years, yet they look exactly the same! (And sometimes even heavier!)
Cardio has a lot of downsides, such as poor results and injuries from doing too much work. Which would you rather do? A fun, effective, 45 minute workout or long, boring cardio sessions?
You make the choice.
The Take-Home Message is: The very best way to burn belly fat is with a combination of effective strength training and fat-blasting intervals.
It’s quick, it’s effective, and best of all, it’s fun!
Everyone wants to know if resistance training is better than aerobics. Or if intervals are more effective than traditional cardio.
To say that we’ve experimented with them all would be an understatement.
Working at so many college research facilities as well as commercial gyms has given me a pretty good idea of what works and what doesn’t.
Now, we have put together some amazingly effective programs. The rub is that most people have about 45 minutes 3 times a week to exercise. So everything in this article is geared for the working man or woman who has only a few lunch hours a week to devote to exercise.
Since most people don’t have ten hours a week to devote to exercise, the programs they find in mainstream fitness rags won’t cut it. No fat loss method in the world will work if someone can’t find the time to do it.
But here’s the good news: We don’t need ten hours a week to lose all of that stubborn belly fat! Read on to find out how…
First, warm up with bodyweight exercises. Second, use resistance training to create a very high metabolic demand. Third, finish your workout with interval training to burn as much fat as possible. This whole plan gets you out of the gym in less than an hour!
Start with five minutes of bodyweight exercises to prepare your body for the workout ahead. This is far more effective than sitting on a bike for five minutes, which won’t get you ready for anything except more sitting on a bike.
During your warm-up, I like to include bodyweight exercises that fix any postural imbalances from work or sports. This means you not only get warmed up and lose fat, you also eliminate low back pain!
And then you’ll head on over to resistance training. Perform these in a “superset” style. What “superset” means is to perform two exercises back to back, with very little rest in between.
Supersets will greatly reduce the amount of time you need for your workout, while giving you even better fat loss results!
Resistance training for fat loss takes about 20 minutes. You’ll use basic exercises, such as lunges and bench press. And sometimes you’ll even use more bodyweight exercises. It all depends on what YOUR body needs.
To finish up, you’ll go for about 20 minutes of interval training. A quick warm-up, followed by short intervals interspersed with lower-intensity recovery periods. Cap it off with a quick cool-down and you’re done.
Add that all up: 5 minute warm-up plus 20 minute resistance training plus 20 minute intervals equals a complete workout in just 45 minutes.
Go ahead an compare this to what most people will do in the gym. They’ll spend their whole 45 minutes on one piece of cardio equipment. That might burn calories, but it doesn’t build a better body.
Really, think about the “Cardio Crew” at your gym. I’d be willing to bet that many of them have spent hours on the treadmill for the past two years, yet they look exactly the same! (And sometimes even heavier!)
Cardio has a lot of downsides, such as poor results and injuries from doing too much work. Which would you rather do? A fun, effective, 45 minute workout or long, boring cardio sessions?
You make the choice.
The Take-Home Message is: The very best way to burn belly fat is with a combination of effective strength training and fat-blasting intervals.
It’s quick, it’s effective, and best of all, it’s fun!
Tuesday, June 3, 2008
Faster Progress
Here's another satisfied ProGrade user!
"I've been using Prograde about a month. I train hard five days a week and recovery time is really important. My recovery has been improving thanks to your products, especially Prograde Workout.
My overall performance is improving, but I notice it most in my heavier lifts. I got my first barbell shoulder press with 170 lb yesterday, plus my first unilateral dumbbell high pulls with 100 lb (each arm).
Though I know many people will get heavier lifts than mine, I am thrilled!
I have a goal of being able to do a 100 lb dumbbell clean & press with one arm by my 58th birthday, which is in August, and I believe I will make it.
Your excellent products definitely are helping move ahead faster."
Frank DiMeo
Owner of CrossFit Gulf
CoastCrossfitgulfcoast.com
"I've been using Prograde about a month. I train hard five days a week and recovery time is really important. My recovery has been improving thanks to your products, especially Prograde Workout.
My overall performance is improving, but I notice it most in my heavier lifts. I got my first barbell shoulder press with 170 lb yesterday, plus my first unilateral dumbbell high pulls with 100 lb (each arm).
Though I know many people will get heavier lifts than mine, I am thrilled!
I have a goal of being able to do a 100 lb dumbbell clean & press with one arm by my 58th birthday, which is in August, and I believe I will make it.
Your excellent products definitely are helping move ahead faster."
Frank DiMeo
Owner of CrossFit Gulf
CoastCrossfitgulfcoast.com
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:
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
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
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)
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
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
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!)
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:
Finish
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
FinishExercise 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”
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
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.”
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