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The Key to Successful Weight Loss

Thursday, March 29, 2012

I have found it is not hiring a personal trainer but becoming one! I say this somewhat tongue in cheek but I've lost twenty pounds in 4 months since I really got my business going. I think a little of this is muscle but most is fat. Why? Not because I am trying because I am eating everything I can get my hands on. But I have switched from one longer workout per day to 2-3 short bouts in between clients. I only did this because my schedule forces me to. But these short bouts, combined with being on my feet most of the day has turned me into a calorie burning machine.

I have tried shorter, more frequent bouts as opposed to one longer workout and looked at the research regarding such, but living it has lead me to believe it adds much more to the metabolic equation than I thought. I know this isn't convenient or desirable for many, but trying your own variation of such could help you break through a fat loss plateau.

  Member Comments About This Blog Post:

LJCANNON 1/27/2013 8:43PM

    emoticon Seems like this would be Logical. May give this a shot, along with Scaling back some on the amount of exercise I've been doing.
emoticon I gained about 5 pounds in December -- Maybe due to Food, or maybe due to joining a New Gym and starting a new Strength Training Program? The 5 Pounds doesn't seem to want to go anywhere, and the Fitness Tracker keeps yelling at me to Exercise Less or Eat More.

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SALONKITTY 7/21/2012 3:18PM

    It's true, it does up your metabolism to work out in short bursts throughout the day. I used to workout hard in the morning, heavy lifting and about 30-40 mins of cardio beforehand. In the evenings, I would pop out for a short run, maybe 30-45 mins tops. And wow, calorie burning really zoomed along then. I was struggling to keep up in terms of food intake. I felt great, though!

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IRP1114 4/11/2012 11:13PM

    I think you are right about this. I end up splitting up my workouts some times due to the interruption of my boys or even planned because I want to get stuff done around the house too! And it does seem like it makes you burn more calories over all :-)

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OBSIDIANFIRE 4/6/2012 2:22PM

    I would say it has to do with what your body does with insulin and other hormone levels throughout the day. I'm guessing that the "eat/move/burn" cycle rather than having spikes during the day, maintains a more level line, thus you burn thru calories more efficiently than one workout per day, no matter how hard it is.

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WINDEE52 3/29/2012 11:19AM

    I think I may have to become a trainer!!

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Best Place To Find Circuit/Bootcamp Training Ideas

Sunday, February 26, 2012

I get a lot of ideas online but I was wondering if any of you had a particular website or other resource that you find particularly helpful. I have a pretty good number of exercises that I use already, but I am always trying to keep it fresh and interesting for my clients.

Thanks for any input!

  Member Comments About This Blog Post:

MOMMASHUTT 3/27/2012 8:25AM

    I am doing a Tuffgirl Boot camp right now which is a lot of fun, not heavy on the weights though.

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TRICIAM9 3/9/2012 11:24PM

  Some of the YMCAs and other gyms offer boot camp type training.

I would suggest you avoid Crossfit, because their routines are too extreme, and the monthly membership price is outrageous -- like over a hundred dollars a month!

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Tough Mudder

Tuesday, November 22, 2011

Anyone have any experience doing one of these? I have looked at their website and have implemented some of the elements of the "Tough Mudder Workout", so I'm looking for insights into what the experience was like or aspects of your training that might have been particularly useful.


  Member Comments About This Blog Post:

TUCKERKT 3/9/2012 6:02PM

    I am a newbie to it, and was completely out of shape when I signed up for my event. It is in 50 days! The people I talk to say to build the upper body strength. I am not there yet, and probably won't be for the event. But I have switched my focus on being able to work out hard at about 75% - 85% max heart rate for 3 hours switching up between full body work outs and cardio. Though, I am not in what some would call peak physical fitness, I am going great for me! I can do a hard LONG work out and still be able to hold a conversation. So as many told me, it is more about mentally preparing now! Good luck with your trainies, and sign up yourself!

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New Workout Routine for Me

Monday, July 11, 2011

(Wow, I haven't blogged in a year so here goes!)

I've settled into a new routine that looks like this:

Day one: Chest
Day two: Back
Day three: Legs
Day four: Shoulders
Day five: Arms
Day six: Core, cardio, grip training for arm wrestling

Today was chest day and it went like this
1. Flat bench (this is my power exercise so I will go up to 405 x 8)
2. Incline bench
3. Cable flyes
4. Dips
Usually around 20 sets in all for the workout

I know there are issues here (shoulders and arms back to back, too little cardio, etc.) but my primary goal is to get ready for several big arm wrestling events next year so upper body mass and strength are critical. My diet is another issue so I will try to blog on that next!

If any one has any suggestions on how to do this more effectively in relation to my goals I am all ears, as I have been at a plateau for a bit now.

  Member Comments About This Blog Post:

COURTNEYGIRL23 8/12/2011 3:54PM

    Yay for blogging!!!!! Keep sharing. Others can learn from you and you can learn from others!!!

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CHUNKY-DUBSTEP 7/26/2011 2:14PM

  Thanks for the advice on the different angles in your reply. I've been really trying to understand my body more and have that mind and body connection which I can see you have from reading your blogs and other comments.
I'm only 23 years old but if I want to have a career in the health world I need to be as advance in knowing my body like you. Thanks for refreshing that in my mind.


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ARMSPORTS 7/18/2011 8:37PM

    Hey RUFIT,

Thanks for responding to my blog. I do some explosive type training for my arm wrestling specific exercises, but no plyos per se. A lot of one's success in arm wrestling depends on quickness, acceleration, and leverage and the "biggest" guy certainly doesn't always win. I try to train these elements and others as best I can with the equipment I have available.

In regards to your specific questions, I personally don't change up my exercise too much but I tend to more for some of my clients to prevent boredom in those that thrive on variety. My routine will vary some each week but I never do a complete overhall of my exercises. One thing I have learned over the years is that by changing my split, exercise sequence, or repetition/weight scheme I can get a "new" stimulus using the same exercises. I prefer this as some of the exercises in my routine are staples and serve my purposes well enough that I don't want to exclude them completely. Most of the change that does occur involves isolation exercises with the compound movements staying pretty consistent.

In that same vein, I love compound exercises and would choose them over isolation exercises any day of the week for total body power and mass. I would never recommend eliminating them from your routine and minimizing them is a mistake IMHO. In regards to your chest traing, declines are fine but definately add low angle (around 30 degrees) inclines as well. You will like the results.

Best of luck with your training.


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RUFIT- 7/17/2011 2:33PM

    Do you do any fast twitch muscle training? I dont know but would think this may help gain some advantage at the start, much like a runner off the line.
I'm a beginner lifter and you helped me set up a routine when I started back in January.
I've been focusing on compound exercises and for the last couple months have coupled them with some plyo exercises for supersets. I'm less than half the amount of your calorie intake and I struggle with that. I can only imagine trying to eat 6000 calories a day, whoa!
I have a few questions for you, hope this is not inappropriate to ask you in this blog
How often do you change up exercises to keep the body in prime building mode?
Can I stay with compound exercises after six months and incorporate various combos to change up or should I get away from compound exercises altogether?
I rely heavily on the decline bench for barbell presses as it was less painful to my shoulder when I started. I don't see many people target decline bench work. Should I try to mix in straight and incline bench to my routine?

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Thursday Diet

Friday, May 21, 2010

Consistent healthy eating is a challenge for everyone, including those of us with higher caloric intakes trying to build muscle mass. I know there are a few folks on here like myself that struggle with trying to eat enough healthy, balanced calories to get the job done. I usually check my diet on nutrition tracker once weekly, on a random day, to see how I've been doing. My goal is to eat 6,000 calories at 55% CHO, 25% fat and 20% Pro. Yesterday I was good on calories (6,094) and pro (18.8%), but too high on fat (31.7%) so I will continue making adjustments. Here is my intake for the day (Feel free to make suggestions)

-4 eggs scrambled in butter
-2 slices w.w. bread (dry, with eggs on top)
-2 servings plain oatmeal, seasoned with raisens and honey
-2 cups of fruit salad
-1.5 cups of skim milk

Snack #1:
-PBJ w/ 2 slices w.w. bread, 2 tbsp natural p.b., 1 tbsp low sugar jelly
-1.5 cups of skim milk

-3 cups spaghetti/meatballs
-large salad w/romaine/tomato/cucumber/carrots/2tbsp fat free italian dressing
-16 oz sweet tea
2" sq brownie

Snack 3#: same as #1

-2 chicken breasts (roasted, no skin)
-3 cups long grain rice
-2 cups steamed brocolli
-2 cups reduced fat choc ice cream

-Protein shake w/ 1 scoop whey/1.5 cups skim milk/1tbsp flaxseed oil/banana

*I know that seems like a lot but I have known many athletes that would consider this a "light" day!

Have a great weekend!

  Member Comments About This Blog Post:

CHUNKY-DUBSTEP 6/9/2011 2:11AM

  I don't eat as much as you but I have the same problem in trying to consume my recommended.
I find it kinda hard to eat as much that is suggested without wanting to eat bad. But I'm just weak minded I guess. But your diet looks on point.
Depending on your goals you can tweak it here and there, but nothing to drastic.

I wish I could show as much focus and dedication to working out as you. It's very admirable. You must be extremely atheletic.

Great Read

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CHADFOX1 5/10/2011 4:12PM

    I feel your pain. At 6' 7" and 312 pounds i am still only at 4100 calories. Its actually hard to eat that much and keep it with in range. I am still building and shredding. Thanks for some new ideas on snacks.

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BOOKWORM27S 1/13/2011 8:14AM

    emoticon WOW!

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RENA1965 11/19/2010 12:53PM

    All that muscle needs fuel! A good BMR can burn it off lol..

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    holy cow I try to eat about 1200 calories a day which means that one days worth of meals for you makes up 5 days worth of meals for me! THATS ALMOST A WHOLE WEEKS WORTH OF FOOD IN ONE DAY! your grocery cart must be stacked!

As a comment, if you're still to high on fat for the day, try making your brownie with applesauce instead of the oil. It comes out being even more moist and it doesnt taste much different! It also shouldn't lower your calories that much since you're only eating a 2 inch square at a time.

I'm 5'6 and I'm trying to tone and lose about 15-20 lbs. Right now I do weight resistance 4-5 days a week and cardio about 3-4 days a week. I try to eat around 1200-1300 calories a day. Am I setting myself up right here? Also, my quads tend to be really sore for like 3 days in a row after I finish weight training. Is it okay that I only give them 1 day to rest? Squats are a killer.
Great to meet you by the way!

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IAMFIRMIN 6/17/2010 5:12AM

    How is your diet going????

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BEKAH_IS_FIT 6/2/2010 8:35AM

    Thank you for sharing your menu. My goal is to burn off 10lbs. fat and add 3 lbs. muscle and maintain a weight of 135 at 14% BF.

I'm adding you as a friend.

Comment edited on: 6/2/2010 8:54:39 AM

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    I love that you are sharing yourself, especially being that who you are is certainly a little different ( in an awesome way ) than the majority here. I cerainly know where you are at from the 3 year time frame that I took to get raedy for the two bodybuiding shows I did then. When I would tell people that I ate 7 WHOLE cans of tuna a day they would just drop their jaw. It was always pretty funny to me. :^)
What you are eaing is awesome. . . . . ( have you ever tried fresh and natural cashew butter??? That was always one of my favorites for cheat days) A good thing to substitute though, that I do all the time, are lima beans. High in fiber, potassium and protien and lower in empty calories than others. So just A thought. You know your body better then anyone, but hopefully if we all try to throw at least one thing at you then you can find a few you really like. Anyway hope you have a GREAT weekend. . . talk to you later!

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    LONGFAMILY - have you seen the man's arms? It takes 2,000 calories just to load one of those guns! LOL! This man is who I'm trying to mimic.

ARM - would substituting the brown rice for quinoa help? More protein, more calories, right? Are the meatballs beef or turkey? If beef, try turkey for less fat, perhaps?

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CHEMMD 5/22/2010 7:29PM

  Wow! I am eating about half the calories you are taking but I already feel like I am forcefeeding myself. To avoid that, I split my each meal into two parts with roughly the same calorie/nutrient distribution. I thrive on variety, so my lunch might be lunch A and lunch B eaten together. Hope that makes sense.

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MRPLATSON 5/21/2010 4:23PM

    I'm just trying to figure out why your dinner is so loaded.
Your breakfast and lunch don't seem that bad, but if I had to stuff 2 cups of broccoli AND 3 cups of rice AND 2 chicken breasts down my gullet I'd explode.
Enlighten me, please, since you obviously have the life experience I don't, everything I've heard till this point says I need to break up my protein intake into more 'manageable' chunks for my body.

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LONGFAMILY 5/21/2010 9:55AM

    All I can say about your healthy eating is WOW. I wish I can eat that way and loose weight. emoticon

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