Posts Tagged ‘strength exercise’

 

 

 

 

Im jacked only 6 more days! Not that the program is all that bad, but I am “jonesing” for pizza and a good cup of coffee. Energy still is high and my body feels great.
Here is a simple and delicious recipe (credit to M. Saiia)I ate over the weekend.   I put some diced or shredded chicken in a pan w/ cut up potatoes, red and yellow peppers and added a container of Aldi’s southwestern salsa ( yes Aldi’s, it some of the best store bought salsa ive ever eaten).  Let it simmer and then chowed!  Tastey and very hearty!  Since im able to eat chicken now it made a great addition to the meal.

Todays workout:

Supersets (of course)          1 arm dumbbell squat to hi pull 8x L and R w/ Cable pull overs laying on incline bench x 12   (3 sets)

Floor Bench x 6 (see previous post on benefits for floor bench) w/ 2 kettlebell front squats x 8  (3 sets)

Close grip bench x 8 w/ barbell bicep curls x 10  (3 sets)

Fast and effective!      45 – 60  minutes and 447 calories.  Dont forget its the calories burned during recovery that is actually more impressive.

Get Strong! Stay Strong!

Chris


Feeling very good. 2 days and can add the chicken and fish into the mix. Started green food supplements today which are a great source of vitamins, minerals antioxidants and actually protein. Still knocking down the fruits and veggies only w/ 3 SP Complete shakes per day and plenty of water.
Im in the groove now! Getting creative w/ my fruits and veggies. Blender and frozen fruit for smoothies at work is awesome!
Still loving the sweet potatoes w/ 1/2 cup brown rice and some cinnamon as my staple. Put together artichoke hearts, red onion, blk olives and red peppers w/ a bit of balsalmic vinegarette as tasty dish.
Todays workout consisted of :
Superset : 1.) DB clean to overhead press 8x each arm w/ squat thrust jump pull ups x 10 for 3 sets
2.) Barbel forward press alt x 20 w/ Single leg deadlift w/ 2 KB 10x each leg for 3 sets
Finished off w/ couple sets standing calve raises and called it a day
Followed that off w/ monster smoothie w/ protein, frozen fruit and cleanse powder then hit the showers.
Had great energy today w/ workout
Energy throughout purificaton has been very high. Maintaining weight give or take a pound or two.


Here is a simple, yet effective to stay in tip top shape with nothing more than body weight!

Super Leg Circuit:
Squat X 6
Alternating lunges X 6
Alt. Scissor jumps X 6 ( or Lateral Lunges)
Jump squats X 6 ( or squats again)
Upper Extremity Circuit:
Push Ups X 6-10
Alt. Mountain Climbers X 6-10
Plank to Push Ups X 6-10

Complete one round of both circuits, rest and repeat. Build up to 3- 4 rounds for a fantastic metabolic and strength building program. Best of all, it only takes minutes to complete!
Over time you can add reps or sets or even add light weights.
Have fun, work hard and be consistent with your exercise! Your mind and body deserve it!!!!!!!

Get Strong. Stay Strong!
Chris

An article from Lipids in Health and Disease 2010

Background

The weakening of the cardiovascular system associated with aging could be countered by increasing levels of physical activity and functional fitness. However, inconsistent findings have been found, and the variety of characteristics of exercise used in previous studies may partly explain that inconsistent results.

Objective

To investigate the training effect of sixteen weeks of moderate intensity, progressive aerobic and strength-based training on metabolic health of older women and men.

Methods

Sixty three sedentary individuals (mean (SD) age 76 (8) years) were randomly assigned to control (n = 31) or exercising (n = 32) groups. The training group was separated to aerobic (n = 18) or strength-based (n = 14). Training took place three times a week. Subjects agreed not to change their diet or lifestyle over the experimental period.

Results

Exercising group attained after treatment significant differences on body weight, waist circumference, body mass index, diastolic blood pressure, triglycerides, total cholesterol, HDL-cholesterol, LDL-cholesterol, total cholesterol/HDL-cholesterol relationship, high sensitivity C-reactive protein, and 6-minute walk distance. The control group only had significant differences on waist circumference.

Conclusion

The training programs produced significant benefits on metabolic health indicators of sedentary older women and men.

More good evidence on why its soooo important to exercise!

Me, I prefer strength based exercise.

Life is a sport.  Get Strong! Stay Strong!

Chris

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By Nick Nilsson
Author: Fitness-eBooks
Creator: Powerful Training Secrets

This tip is a bit of a change of pace… no pictures…no video (this one would be tough to show in a picture or video but is pretty easy to explain).

If you’re looking to really build your calves, this one little piece of advice will help TREMENDOUSLY. Yet you rarely, if ever, see anybody mention this when you get instructions on calf exercises.

So what is this advice? It’s a simple thing…when you do a calf raise exercise and you’re coming to the top of the movement, be sure to COME UP ON THE BIG TOE KNUCKLES (on the bottoms of your feet, of course).

This activates the gastrocnemius (calf muscles) muscle bellies strongly. The difference contraction and fiber activation will surprise you!

Next time you do calf raises, don’t use this technique and just do them as you regularly do them. Notice how your feet move as you come up. Chances are, as you do the calf raise, your feet roll to the OUTSIDE.

This is typical because this is the path of least resistance for the biomechanics of your calves. If you look at how your feet are shaped, the big toe is longest and furthest up. As you move towards the outside of your feet, your toe knuckles slope “downwards”. Naturally, your feet will roll to this side unless you force them not to.

This doesn’t need a picture because you can look down at your own foot and see this sloping!

I want you to stand up and try this right now doing just a bodyweight calf raise on both feet just on the floor – you’ll feel the difference.

When you’re doing the regular calf raise, the body naturally wants to follow that path of least resistance and will roll towards the outside. Do a few reps of this, just letting your body take the natural path when doing the calf raise. Look down at your feet as you do it – you’ll see even though your toes are all pointing straight forward, the downward slope of your toe knuckles make your ankles roll out to the sides.

Granted, you can still get a LOT of tension on the calves even when you roll out like this. And you can build good calves this way.

Now to use the big toe technique. (when you use this in training, lighten the weight up so you get the form exactly right). Now, when you come up, try to put ALL the pressure on the big toe knuckles of your feet and push down hard with the big toes.

Your goal here is to try and put as much tension as possible on the big toes rather than letting your feet roll out to the outside as is the tendency. In fact, I want you to place NO tension on the rest of your toe knuckles other than those big toes as you come!

Come up and squeeze hard. Feel the difference? MAJOR contraction in the calves. Now imagine adding weight to this technique!

This is the secret to getting those beautiful, just UGLY looking calves that really stand out and mark you as a serious trainer! I don’t know about you, but my goal with my calves has always been to have regular “non-training” people go “eww” when they see them. 🙂 That’s when I’ll know I’ve reached my goal.

Honestly, this big toe thing is one of the reasons ballet dancers get such great calves. They dance on point, which is basically on the big toes. The other toe knuckles don’t play as big a role.

So give this technique a try in your next calf workout. Lighten the weight and come up on your big toe knuckles. It’ll make a BIG difference!

Get Strong! Stay Strong! (and get rid of those chicken legs! Ha Ha)

Chris

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Burn fat and look great too with this whole body exercise known as the Get Up.

One of my favorite applications is to set a timer for 5 minutes and do Get Ups alternating arms each rep.

You can also plug them into a circuit.  For example:

kettlebell-swing-sequence kettle_row(1)

20-30 Kettlebell Swings Followed by                          10-20 Alt. Renegade Rows

and finish with Get Ups for 5-10 reps each side.

Dont lollygag!  Work hard, push yourself and youll look and feel great!  If it was easy everyone would be doing it!!!!!!!!!!!

Enjoy!

Get Strong Be Strong!

Chris