Archive for the ‘empowerment’ Category

So you wanna transform your physique, huh!?.

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Who Said That?…...

The following are random quotes (Yes, they happen to be ones I particularly like), some are more recognizable then others.  See how many you can correctly match with the individual who made the statement.  **Hint…There is a Theme, which also is a hint that there are more to come, and yep, there will also be Theme’s to those lists!

Quotes:

  1.     1)    “All that I am, or hope to be, I owe to my angel mother.”
    2)    “Common sense is the collection if prejudices acquired by the age of Eighteen.”
    3)    “I never looked at the consequences of missing a big shot…when you think    about the consequences you always think of a negative result.”
    4)    “Most people have the will to win, few have the will to prepare to win.”
    5)    “Mental focus is to physical, as four is to one.”
    6)    “Success requires singleness of purpose.”
    7)    “It’s the details that are vital.  Little things make big things happen.”
    8)    “Talent is God given,  Be Humble.  Fame is Man-Given, Be Grateful.  Conceit is Self-Given, Be Careful.”
    9)    “Things turn out best for the people who make the best of the way things turn out.”
    10)    “Perfection is not attainable, but if we chase perfection we can catch Excellence.”

Quoted:

  1.     1)    Abraham Lincoln (16th President)
    2)    Albert Einstein (Nobel Prize winning Physicist)
    3)    Michael Jordan (Widely considered the Greatest Basketball player of all time)
    4)    Bob Knight (3x NCAA Champion Basketball Coach)
    5)    Bob Knight
    6)    Vince Lombardi (Original Coach of the Green Bay Packers)
    7)    John Wooden (Widely considered the Greatest Head Coach of all time)
    8)    John Wooden (Coach UCLA to 11 straight NCAA Basketball Championships)
    9)    John Wooden
    10)    Vince Lombardi

You’re Being Lied To…By The Scale!.

People Don’t Plan to Fail… They Fail to Plan!.

TRAINING- CARDIO, WHEN AND WHY?

THERE ARE TWO TIMES OF DAY WHEN THE BODY’S ABILITY TO UTILIZE BODY FAT AS A SOURCE OF ENERGY (AKA LIPOLYSIS) IS AT IT’S PEAK. THE FIRST BEING IN THE MORNING RIGHT OUT OF BED ON AN EMPTY STOMACH AFTER HAVING FASTED FOR SEVERAL HOURS WHILE SLEEPING (HOPEFULLY). HOWEVER, I DO HIGHLY RECOMMEND DRINKING A LITER OF WATER, AND IDEALLY, ADDING SOME BRANCHED CHAIN AMINO ACIDS TO ENSURE MUSCLE CATABOLISM IS HELD TO A MINIMUM (CURRENTLY STUDIES ARE SHOWING THAT FASTED CARDIO IS NOT THE END ALL BE ALL TO FAT LOSS, AND THAT ACTUALLY ADDING BCAA’S CAN INCREASE THE LIPOLYTIC EFFECTS INDUCED BY AEROBIC EXERCISE). THE KEY HERE IS TO MAINTAIN A HEART RATE OF NO HIGHER THAN 130 BEATS PER MINUTE (FOR MOST, GENERALLY SPEAKING) TO REMAIN IN AN AEROBIC ZONE. REMEMBER, FAT IS AN INEFFICIENT SOURCE OF ENERGY, THEREFORE IT’S PREFERRED DURING LOW INTENSITY EFFORTS WHERE THERE IS NO NEED TO BE EFFICIENT.
THE OTHER TIME WHEN CARDIO IS MOST EFFECTIVE TO BURN FAT IS FOLLOWING RESISTANCE TRAINING. DURING TRAINING ONE PERFORMS REPS BY REPEATED MUSCULAR CONTRACTIONS WHERE GLYCOGEN IS THE PRIMARY SOURCE OF ENERGY. CONTRARY TO POPULAR BELIEF, YOU WON’T ACTUALLY DEPLETE GLYCOGEN LEVELS THAT MUCH UNLESS YOU HAVE BEEN UNDERGOING DAYS ON A CARB DEPLETION. HOWEVER, BLOOD GLUCoSE LEVELS WILL BE LOWERED, HENCE THE OCCASIONAL BOUT OF LOW BLOOD SUGAR FOLLOWING AN INTENSE WORKOUT, DESPITE NOT FEELING ALL THAT GREAT, THE BODY’S LIPOLYTIC ABILITIES BECOME HEIGHTENED DURING THIS TIME; PROVIDED THE HEART RATE STAYS WITHIN THAT AEROBIC ZONE (65-75% OF MAX TARGET HR). ONE IMPORTANT THING I WANT TO POINT OUT IS THAT WHILE YOU MAY BURN A FEW HUNDRED CALORIES DURING A PARTICULAR CARDIO SESSION THE REAL BENEFIT COMES FROM YOUR ELEVATED CALORIC EXPENDITURE FOR THE OTHER 23 HOURS OF THE DAY. BE CONSISTENT, FOLLOW A HEALTHY NUTRITION PROGRAM, AND ABIDE BY THESE TWO SIMPLE RULES AND YOU’LL BE SURE TO INCREASE YOUR FAT BURNING ABILITY IN NO TIME.

NUTRITION- PRE/POST WORKOUT MEAL PLANNING

I LIKE TO THINK OF PRE AND POST WORKOUT NUTRITION AS THE BOOKENDS TO YOUR TRAINING SESSION; WITH THESE IN PLACE THE BODY IS STRONG AND STURDY, WITHOUT THEM THERE’S NO FOUNDATION. PRIOR TO RESISTANCE TRAINING YOU WILL WANT TO AVOID CARBS THAT ARE DRASTICALLY HIGH ON THE GLYCEMIC INDEX DUE TO THE FACT THAT A RAPID SPIKE IN ENERGY WILL TRANSLATE TO A RAPID CRASH IN ENERGY. FOR MOST ATHLETES EATING A MEAL AN HOUR TO AN HOUR AND A HALF PRIOR TO TRAINING IS IDEAL. THIS ALLOWS FOR GLUCOSE TO ENTER THE BLOODSTREAM AND TO MAINTAIN ENERGY LEVELS THROUGHOUT THE WORKOUT. A FEW OF YOUR IDEAL PRE WORKOUT CARB CHOICES ARE OATMEAL, BROWN RICE, PASTA(YES DURHAM SEMOLINA IS ON THE LOWER END OF THE GI SCALE), AND SWEET POTATO JUST TO NAME A FEW. ONE PRINCIPLE THAT I USE WITH MY CLIENTS, ESPECIALLY THOSE WHO PARTICIPATE IN PERFORMANCE BASED ACTIVITIES OR EVENTS, IS WHAT I CALL CARB STACKING. WITH THIS APPROACH I LIKE TO BLEND A MIXTURE OF HIGH AND LOW GLYCEMIC CARBOHYDRATES, THIS ALLOWS FOR IMMEDIATE AS WELL AS SUSTAINED ENERGY TO ASSIST THE TRAINEE IN ACHIEVING PEAK PERFORMANCE THROUGHOUT THE DESIRED ACTIVITY. YOUR PRE WORKOUT PROTEIN INTAKE IS EQUALLY IMPORTANT AS RESEARCH TELLS US THAT 80% OF THE GLYCOGEN NEEDED DURING INTENSE TRAINING IS SYNTHESIZED THROUGH AMINO ACIDS. A LEAN MEAT SUCH AS CHICKEN OR A WHEY PROTEIN SUPPLEMENT WOULD SERVE QUITE WELL IN THIS SITUATION. ADDING A PROTEIN SOURCE WILL ALSO SLOW THE BREAKDOWN OF CARBOHYDRATES INTO GLUCOSE, THUS ALLOWING FOR A SLOWER, MORE CONSISTENT RISE IN BLOOD GLUCOSE LEVELS, RESULTING IN A MORE BALANCED RATE OF INSULIN SECRETION BY THE PANCREAS. INDIVIDUAL’S WITH A FASTER THAN NORMAL METABOLISM, GENERALLY ECTOMORPHIC BODY TYPES, MAY WANT TO ADD IN SOME ADDITIONAL CARBOHYDRATES, DUE TO THE ELEVATED RATE OF GASTRIC EMPTYING. ON THE FLIP SIDE, THOSE WITH SLOWER METABOLISMS MAY BENEFIT MORE BY ADDING MORE FIBROUS CARBOHYDRATES LIKE GREEN VEGGIES TO FURTHER SLOW THE BREAKDOWN FROM THE STARCHY CARBS, IN ORDER TO REGULATE INSULIN SPIKES TO A GREATER DEGREE. MY IDEA OF A PRE WORKOUT MEAL WOULD BE A GRILLED CHICKEN BREAST, A MIXTURE OF WHITE AND BROWN RICE, AND A SMALL AMOUNT OF STEAMED BROCCOLI.
THE BIGGEST DIFFERENCE WITH PRE AND POST WORKOUT NUTRITION IS WHERE YOUR PRE WORKOUT MEAL CONSISTS OF A SLOW DIGESTING OR A BLEND OF CARBOHYDRATES. POST WORKOUT SHOULD CONSIST OF A HIGH GLYCEMIC CARB AS WELL AS AN EASILY DIGESTIBLE LIQUID PROTEIN SUCH AS A WHEY ISOLATE TO START THE RECOVERY PROCESS AS FAST AS POSSIBLE. A HIGH GLYCEMIC CARB WILL REPLENISH GLYCOGEN LEVELS TO STARVING MUSCLES READY TO SOAK THEM UP LIKE A THIRSTY SPONGE. A LIQUID PROTEIN SOURCE WILL GET VITAL AMINO ACIDS TO THE MUSCLE FASTER THAN SOLID FOOD, WHICH ULTIMATELY BECOMES A LIQUID THROUGH THE DIGESTION PROCESS ANYHOW. MY IDEA OF AN IDEAL POST WORKOUT MEAL WOULD BE WHEY PROTEIN POWDER MIXED WITH WATER AND A BAKED POTATO OR WHITE RICE. AFTER THAT I WOULD NOT WAIT LONGER THAN 2 HOURS TO HAVE YOUR POST/POST WORKOUT MEAL. USE THESE “ANABOLIC WINDOW’S” TO YOUR ADVANTAGE TO MAXIMIZE YOUR RESULTS, THERE IS NOTHING WORSE THAN CONTINUOUSLY TAKING ONE STEP FORWARD AND TWO STEPS BACK. GET THE MOST OUT OF YOUR HARD WORK BY BECOMING MORE AWARE OF YOUR BOOKENDS!! NOTE** WHEN STRIVING SOLEY TO REDUCE BODY FAT WHILE MAINTAINING LEAN MASS…MANY BODYBUILDER’S ONLY CONSUME PROTEIN AND ESSENTIAL FATS AFTER TRAINING. THIS APPROACH, WHILE NOT IDEAL FOR THOSE TRYING TO ADD THE MAXIMUM AMOUNT OF MASS, DOES HAVE IT’S PLACE IN ANY NUTRITIONAL PROTOCOL ARSENAL WHEN THE MAIN GOAL IS TO REDUCE ONES BODY FAT!

SUPPLEMENT REVIEW — CREATINE!!… THE MOST RESEARCHED SPORTS SUPPLEMENT EVER!!

CREATINE MONOHYDRATE- In my experience when talking to coaches, parents, and fitness professionals creatine is one of the most controversial supplements pertaining to athletes. Over the past few years a number of variations of creatine have been developed. For our purposes I will be referring exclusively to creatine monohydrate as it is the most heavily studied sports supplements to date. In layman’s terms creatine is simply a chain of 3 amino acids; Arginine, Glycine, and Methionine. Creatine can have many positive benefits to an athlete. First off creatine draws fluid into the muscle cell creating cell volumization. Greater cell volume means better nutrient synthesis which leads to a positive nitrogen balance therefore preventing catabolism. Creatine monohydrate also is catalyst to ATP production in the mitochondria of the cell. ATP is what gives the cell energy output allowing for greater contractile force over longer periods of time. The biggest issue against creatine I hear most often is that it causes muscle cramps and strains, and in some cases gas and bloating. My response to this is to keep in mind that with any supplement it’s a foreign object to the body and the body has two choices either to accept it or reject it. I believe that a high quality brand of creatine monohydrate will eliminate many of the stomach and intestinal irritation. As I stated, creatine works through cell volumization, so yes, you must keep your water intake elevated. Personally, I believe most muscle strain associated with creatine is from dehydration and probably would have occurred anyway. Creatine monohydrate is the most studied sports supplement and has yet to show any toxicity to the body. Foods that are naturally high in creatine are red meat, fish and poultry.

The 5 Simple Steps.

English: Jadever Body Fat Scale. Old version o...

English: Jadever Body Fat Scale. Old version of model JH 01. (Photo credit: Wikipedia)

5 Steps Necessary to Successfully Alter Body Composition

The key to achieving your ideal body composition is to direct the body to use it’s stored fat to supply the extra calories needed to sustain or build muscle.  While simultaneously reducing your fat stores, this is essentially building or sustaining muscle at the expense of your body fat.

The following step by step outline will allow you to lose body fat while increasing or preserving lean muscle tissue.  A noticeable change will occur in your physical appearance every three to four weeks.

Step 1:  Proper Food Intake

A below-maintenance level diet will create a need for the body to utilize stored calories (body fat)

Step 2:  Proper Aerobic/Cardiovascular Activity

             As a result of the below-maintenance level diet, cardiovascular activity is necessary to mobilize stored calories (body fat)

Step 3: Proper Food Supplementation

Due to the increase in cardiovascular activity and the decrease in caloric intake, supplementation can provide an above maintenance level of nutrients- without adding calories- therefore allowing the body to utilize it’s stored calories.

                          

Step 4: Proper Weight Training Program

             Through anaerobic training, the body will create the need to maintain or increase lean muscle tissue if it is provided the necessary nutrients (food, supplements) and calories (food, body fat).

                       

Step 5: Systematic Application of Steps 1-4

             As the body changes and adapts, the diet, exercise and supplementation must also change.  When the proper program is established and implemented, genetic predisposition will determine an individuals rate of body composition change and the amount of work necessary to achieve your fitness goals.

The aforementioned steps will allow you to simultaneously lose body fat, while sustaining or building lean muscle tissue.  As a result, it is possible to favorably alter the body’s composition.  However, once the body adapts to the diet, exercise and supplementation program, it must be altered in order for the body to continue to improve.  For example, if you wish to decrease body fat, then it’s necessary to increase your aerobic and anaerobic activity.  The increase in lean muscle requires an increase in calories and nutrients.  If this does not occur, then the body WILL reach a plateau!

Motivation & Visualization through Thoughts.

Motivation & Visualization through Thoughts

I certainly don’t know it all…matter of fact I don’t know much!  None the less, the following is a compilation of what I DO know, test the techniques out and if they work, Awesome!  If they have no business in your quest to attain Ultimate Human Performance…forget’m!  Use and apply what works for YOU!

“The only thing that interferes with my learning is my education.”  ~Albert Einstein

I Think!  Therefore I am…

– Thoughts can be measured.

– The skull is by no means solid…look at a human skull, eye sockets, nasal openings, mouth, ears, etc…

– Bone under a microscope resembles a honeycomb structure.

– It’s naive to think our thoughts stay with-in the confounds of our skulls.

– Whether you realize it or not you receive outside thoughts.  Don’t think so??…Ever have a bad vibe about something?  Ever get good vibes?  Ever say to yourself, “I just don’t have a good feeling about this” or “My gut feeling is…this or that?”  Do you think it’s an accident when, no matter what you do or how hard you try, you just can’t seem to get another person off your mind? When everything you see reminds you of that individual?  Then, out of the blue, without fail, next thing you know you’ve either received a new voicemail from that person or you just so happen to bump into them at the supermarket days later!?  Think about…

– The vibes you receive are thoughts from elsewhere which you’re tuned into via the frequencies you emit through your thoughts.  This is analogous to finding the proper station on your radio dial.

– The key here is to stay on a positive, motivated, loving frequency with your thoughts.  Doing so will manifest good things into your life, as well as inspire you to accomplish all your current goals and the greater goals you’ll strive for once you’ve mastered this thought process.  When an individual consistently gives off good vibes (without expectation of reward or payment) it ONLY allows that individual to attract vibes on a similar frequency…a frequency that is positive and motivating.  One that puts you into a productive, assertive, confident state of mind for the task at hand.

– What does this have to do with Ultimate Human Performance?………EVERYTHING!!

– To perform your best, you must feel your best!  Both mentally and physically.

– You must believe you can do anything if you put forth the consistent effort and hard work.

– You must surround yourself with positive people, Period!  We’re a product of our surroundings…Likes attract Likes!!

– Nobody wants to be around, let alone help, anybody who constantly gives off negative vibes.

– People help people who help themselves…If YOU don’t show 100% effort, why would anyone else help you with 100% of their efforts?

What Motivates You…

– Tony Robbins advocates NLP(Neuro Linguistic Programming), while I am by no means an authority on the subject, I do know that it works!!  And it CAN work for you if you keep an open mind to the following…

– I know that when reminiscing of my days play’n ball or telling stories of my experiences winning bodybuilding titles.  I instantly begin to remember specific sights, smells, sounds, and the same emotions I felt during those times.   By this point I feel as if I can move mountains!

– Incorporate placing yourself in a particular moment when you’ve felt empowered, confident, focused, intense, etc…if the circumstances require something different, simply place yourself in a moment of tranquility, serenity, or calmness.  Or whatever the situation calls for.

– The more vivid the recollection the greater those feelings become in the present.  Personally, I use this technique while sitting in my car, before entering the gym.

– Fit your “self-programming” to the circumstances.  If you’re about to give a big speech, you may not want to recall the time you were in the mosh pit at a Metallica concert (save that for leg day).

– If not memory recall, perhaps music, a movie, poem, or book will put you in the ideal mind frame to approach the task at hand.

Visualization…

– Here I’m not referring to past events, although you should be using visualization techniques when utilizing the aforementioned practices.

– Visualize yourself conquering the task at hand, whether it be a new PR on the squat or acing a Mid-term.

– Be as detailed as possible of the visual picture you’re painting in your mind.

– DON’T visualize failure!!!!  Why??  Thoughts manifest into actions.  This works both ways depending on your beliefs, or visual beliefs rather.  Seeing yourself excelling or you failing is what WILL happen!

– “Whether you believe you can or you can’t, you’re right.”  My variation to this quote would be something to this effect, “Whether you visualize doing or can’t doing, you’re right.”

– Like anything it takes practice as well as trial and error, as you become more accustomed to these techniques you’ll recognize how the principles outlined here cross over into every aspect of your life.

– Harness the powers you possess and reap the rewards of happiness, health, financial success, the body you’ve always desired and anything in the realm of your imagination can be yours!

**Please give feedback if you’ve used any of these practices, if anyone has input or testimonials as to the legitimacy of Power thru Thoughts and Visualization plus contribute.  As I said I DO NOT know much, if anybody has effective techniques they’ve used in their quest for Ultimate Human Performance….Please share!