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Fitness Tip#226 - October 15, 2012

Thursday, October 18, 2012

Why Exercise Programs Fail (Part 1)

That trick, simply, is to avoid the mistakes that most people make.
If you can manage to avoid some of the more common mistakes, I guarantee you'll see your progress skyrocket. And one of the biggest mistakes, by far, is a phenomenon known as program hopping--which is when clients move from program to program to program, often without even finishing them. So you do a muscle building program; then you want fat loss, so you do a fat loss program. From a logical perspective, that does make a great deal of sense and things should go well.

Regrettably, logic and physiology don't always play nicely together.
Here's the problem: when you jump from program to program, these training methods often vary from each to a very significant degree. Of course, on occasion, that works out well, and the "change" in stimulus can lead to increased metabolic disturbance and force an adaptation. Translation: you lose fat, gain muscle, or achieve both at the same time. (Yes, it is possible.)

more to come....

"BRING IT X's 2"

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MYBABYGIRLS 10/18/2012 11:33AM


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Fitness Tip#225 - October 12, 2012

Friday, October 12, 2012

Nutrition: How to gain control over eating - without starving

* Principle: Control calorie intake so your exercise can burn off the fat.

* Food is fuel for the next workout or the next 3 hours-keep it flowing in controlled amounts.

* Food contains the building blocks of muscle, bone, organs which must be replaced daily

* Budget daily totals-through portion control- this keeps you in the conscious brain.

* Combining foods so that you feel satisfied with fewer calories consumed.

* Get a "reality check" as you account for the calories every night-eaten and burned (vitamins, minerals, protein, etc.).

* You're in control: Set up your reality check--websites, weight monitoring programs, etc. Look at fitday.com, calorieking.com, sparkpeople.com, and the apps like Fat Secrets.

* The key to feeling good is managing blood sugar level, which helps you maintain motivation.

* Eat every 2-3 hours.

* Never say never-don't totally abstain from foods you love, ration them- budget them!

* Drink water or other low/non calorie drinks with food and throughout the day to feel satisfied longer.

* Crucial for workout energy: eat 100-300 calories within 30 min. of the finish of a workout (composed of 80% simple carb/20% protein).

* By writing down everything you eat, you can maintain conscious control over eating and avoid subconscious reflex eating (with no accountability).


"BRING IT X's 2"

  Member Comments About This Blog Post:

BOOKWORM27S 10/13/2012 1:16AM

    Great blog!

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Fitness Tip#224 - October 11, 2012

Thursday, October 11, 2012

Race (Running) Countdown Tips from Jeff Galloway

1. Don't over train in the last two weeks. The minimum is 30 min, every other day.

2. If you have any aches or pains that could become injuries, try no running for 2-3 days with treatment for healing.

3. Don't starve yourself and don't over-eat. Use common sense.

4. During the last week, it's best to run every other day.

5. Exhausting speedwork during the last week is likely to cause problems.

"BRING IT X's 2"

  Member Comments About This Blog Post:

JAN155 10/18/2012 2:15PM

    These are all VERY good advise!

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Fitness Tip#223 - October 10, 2012

Wednesday, October 10, 2012

The 3 Biggest Mistakes 10K Newbie’s Make

10K Training Mistake No.1: Not Enough Preparation:

Most relatively healthy individuals can complete a 5K race with minimal training time. 10K races, on the other hand, take a little more preparation to ensure that the event is completed without injury. According to masters runner and running coach Art Ives, runners need to understand the importance of incorporating a progression of mileage into their 10K training programs. This progression takes place by slowly incorporating long runs—completed at a slower pace than you would usually—into the routine.

10K Training Mistake No.2: Too Much Preparation:

Believe it or not, it’s possible to “overtrain” for a 10K-distance race. According to Ives, this usually occurs when runners attempt to train too hard, too fast. “Trying to add too much interval training, or running tempo runs too fast are common mistakes,” Ives cautions. “A runner who does this will essentially break down the body or get injured.”

10K Training Mistake No.3: Failing to Vary the Training Program:

A good 10K training program should include the right combination of interval workouts, tempo runs, long runs and maintenance runs.

"BRING IT X's 2"


Fitness Tip#222 - October 9, 2012

Tuesday, October 09, 2012

4 Things You Should Do Before Every Workout

Eat 60 to 90 minutes before training
To boost strength, increase lean mass and burn fat aim for a pre-workout meal of lean protein and slow-acting carbs such as brown rice, oatmeal or sweet potatoes. If your workout takes place just minutes after waking up, making even modest meal preparation impossible, try a workout shooter. Mix a scoop of whey protein with a glass of watered down orange juice to break your fast and provide the nutrients needed for your morning training.

Use A Foam Roller 10-15 minutes before training
This is where P90X2 comes in.
After just 10 minutes on a foam roller you will feel more limber and be able to perform exercises more effectively.

Do Dynamic Mobility Work 5-10 minutes before training
Prior to training, we’re going to focus on dynamic mobility, full body movements where the stretch is held for only one to two seconds in each position. Recent research has shown that those who engaged in dynamic warm-ups produce greater long-term gains in mobility and flexibility, along with strength, than those who do static stretching or skip the warm-up altogether.

Workout Specific Warm-Up At The Beginning Of Training
Performing warm-up sets at 40 to 70 percent of your one-rep max for each of the major lifts you plan to do is an effective way to prevent injury, prime the nervous system and improve performance during your “work” sets.

"BRING IT X's 2"


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