Monday, March 31, 2008

Fat Lose Post Workout Shake

Last week I wrote about having a post-workout shake to gain muscle mass. But, what if you are trying to lose body fat? Should you have the same shake?

No, you will want to have a shake that contains minimal to zero carbohydrates and is high in protein. Also according to Cassandra Forsythe's interview on "Fat Loss Pros", it is also beneficial to wait until 30 minutes after you have finished your workout to have your shake. This is because you will allow your body to burn some extra fat post-exercise. You see as soon as you ingest your shake, or any food for that matter, your body will begin the rebuilding process and stop burning fat.

To make a simple fat loss shake just mix 1 scoop of whey protein with 1 cup of fat-free milk or water.

Have a great day and train effectively,

Josh

Tuesday, March 25, 2008

Q & A: Post-Workout Shake

Q: After I finish my workout I know I have a 45 minute window to get in a Post-Workout Shake, but what is the best if I'm trying to gain muscle?

A: Yes, after you finish your workout you have a 45 minute (roughly) anabolic window in which your body is able to build muscle better than normal. In order to do this you need to immediately drink a post-workout shake with a carb to protein ratio of 4:1. This will provide your body with nutrients to refill glycogen stores (from the carbs) and to rebuild muscle tissue (from the protein).

A simple shake is to mix in a blender is: 1 cup fat-free milk, 1 scoop whey protein powder, 2 tbsp honey or chocolate syrup and a banana. This will provide you with a 4:1 carb to protein ratio.

Have a great day!

Josh

Thursday, March 13, 2008

Q & A: How Many Days Per Week To Train

Q: Do you like 3 total body workouts a week or a 4 day split?

A: Personally I like 4 workouts per week anymore than that and a I notice that clients start to get overtrained. All 4 workouts will be total body. I like to do two workouts with 6 exercises(movement patterns) and use undulating periodization. A third workout will be an all BW day with HIIT cardio and grip work. The fourth day will be a high rep (15-50 reps depending) day with HIIT cardio and grip work. With the HIIT cardio I will usually throw in some strongman exercises in the circuit.

However, the number of days I have a client exercise all depends. With some better in shape individuals I will follow a split like I just mentioned, but the the less fit more deconditioned I will just use the 3x/wk with undulating peroidization. All clients that workout 3x/wk will end with a short HIIT workout.

Whether you train 3 days or 4 days per week it really doesn't matter as long as you are dedicated and consistent. Peoples goals will determine the type of program they are on along with other factors. But, like I said consistency and dedication are what bring about results.

Until Next Time,

Josh

Tuesday, March 11, 2008

Q & A: Rep Scheme

Q: In your opinion what is the best set/rep progression?

A: I like to start all my clients out with 12 reps for the first few weeks and keep their workouts simple so they can learn to get the form and become comfortable with exercising, since most of them are new to it. After that I like to use undulating periodization:

Week 1 = 12 reps
Week 2 = 8 reps
Week 3 = 10 reps (back off week)
Week 4 = 6 reps (heavy week)

After 4 weeks I will usually have a new client repeat this rep rotation 1 more time with 3-4 new workouts. Then continue on with:

Week 1 = 9 reps
Week 2 = 5 reps
Week 3 = 7 reps (back off week)
Week 4 = 3 reps (heavy week)

After these 4 weeks I'll go back to 12,8,10,6 then 9,5,7,3 and just keep repeating. Every 4 weeks I change workouts. This has worked well with the majority of clients. They have gained some pretty impressive muscle and lost fat with this. I will play around with it somewhat though because everyone is different and some clients have a hard time handling the lower reps/heavier weight and their joints begin to ache. So with them I will just use the 12,8,10,6. and so far it works just as well. The one draw back I have found to this is that not everyone loses body weight (and unfortunately many people only think results are shown on the scale, even if they look better and their clothes fit better).

Push Yourself Every Time,

Josh

Sunday, March 9, 2008

Get Results Through Thinking Positive

If you don't believe that you can achieve the perfect weight or the perfect body how do you think you ever will? In order to attain that perfect weight and body you must first believe that you can do it and pretend or act like you already have achieved it.

Over the past week I have been listening to the "Secret" audio book in my car. In this book the author keeps going over the fact that you must believe you can have whatever you want and then think like you already have it. The point she is making is that if you do not believe that whatever you want is possible and attainable you will never see or get it. But, if you first believe that it is possible your mind will want to have it. This is what gives you that extra drive, push, passion, or whatever you want to call it to make you successful. Without this you will become complacent and settle for what you already have. After all settling requires no work and is easy to do. But, it is also the reason you will not achieve your goals.

This book is very useful for fitness, not only life in general. In fact, she has a whole chapter discussing body weight, health, and physical fitness. If you will simply believe that you can and already have achieved the results you want. You will soon see those results coming to life.

Have a great day and believe in yourself and your goals.

Josh

Saturday, March 8, 2008

Cardio Alternative

As many of you know I really hate doing cardio. I just find it very boring and monotonous. And I will do anything to not have to do it or find a way to replace it with something more enjoyable and just as beneficial. So today I did a high rep workout (1 set, 25 reps). And let me tell you I was breathing just as hard as when I used to run, if not harder.

Here is the workout I did:

BB Squat 1 x 25
BB Bench 1 x 25
BB Row 1 x 25
BB RDL 1 x 25

I performed all of these exercises with a 1 minute break in between. It didn't take me long to finish, but let me tell you it was a workout.

If you are not a big fan of cardio then try this out, even if you are I still recommend you give it a try. It will be a nice change of pace for your body.

Let me know what you think!

Josh

Tuesday, March 4, 2008

Flat Shoes

Do your knees hurt when you squat?

The problem may be more than your knees. The problem could actually have been caused by the shoes you are wearing when you workout.

Some popular brands and makes of shoes designed for working out my actually be putting your knees at risk. These shoes have elevated heels that raise your heel up higher than your toes. This causes your knee to be anteriorly tilted forward placing unnature strain on the knee joint. When you squat, lunge, and deadlift you place even more strain on your knee. Over time this strain can result in knee pain.

So to remedy this problem you need to buy a flat pair shoes that will keep your toes and heels level. I have tried this both personally and with some clients and it has seemed to help.

Now before you ask: Well what about doing these exercises in your bare feet and socks wouldn't that be better? Maybe, maybe not. The concern I have with squatting, lunging, and deadlifting in your bare feet is that over time with the heavy loads placed on the tissues and structures on the foot it may become worn down and cause you to have foot problems. Doing this once will not hurt you, but doing it all the time may cause some harm to your foot overtime.

So stay away from Nike Shox and Adidas Bounce and go with a flat shoe that does not have a raised heel. Both of the brands mentioned make shoes like this, they are just not as popular. But hey what's popular is not always right and what's right is not always popular.

Train Smart,

Josh