Daily Inspiration

"The belief that becomes truth for me... is that which allows me the best use of my strength, the best means of putting my virtues into action."

~ Andre Gide

Fat Tip: The Best Way To Do Cardio in Your Optimal Fat Burning Zone

What's the best way to burn fat during cardio? Too high of an intensity will rob the muscles of glycogen and force your body to break down its own muscle for fuel. Too low of an intensity and you'll have to do cardio for hours before it will even be worthwhile.

Fortunately, a recent UK study has found the answer.......

British scientist found that my using a method called Indirect Calorimetry, they can measure the amount of fat that the body burns during a particular method of exercise (treadmill, stationary bike, etc.) The method works by analyzing a subject's expired air for oxygen and carbon dioxide concentration. The amounts are calculated to determine how much fat or carbohydrates are being used for energy.

Their conclusion? The best way to burn fat is to jog on the treadmill at 70% of your maximum heart rate (220 minus your age); this burned about 40 grams of fat per hour of exercise. Going above or below burned significantly less fat, as did other forms of cardio.

The message: Use the treadmill or head for a run as your main method of cardio!

Did You Know?

Following aerobic exercise, a person's resting metabolic rate remains elevated anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the workout.

Although a typical weightlifting workout may only burn about 60% of the calories burned during a moderate bout of cardio of the same duration (for instance, a 180lb man would burn 210 calories in 30 minutes vs. 360 calories if he jogged at 6 miles per hour for the same period), that gap closes over the long haul. The payoff for weight training comes during the following rest days, when the 180lb man would burn an additional 800 calories simply from having an elevated metabolism.

Should You Work Out with Weights when Dieting?

A recent study from the University of Wisconsin-Lacrosse , reported in the European Journal of Applied Physiology, reveals that increasing metabolism is as easy as picking up a dumbbell.

Researchers found that after a 30 minute workout, resting metabolic rate elevated by 20% for two days following the workout. In a 180lb pound manm that percentage equates to an average of 400 extra calories per day! The percentage of fat burned by the subjects also increased.

The study concluded that the benefits of resistance exercise was significant enough to be helpful in any weight loss program

Fitness Tip: How To Lose Weight

The concept of losing weight is very simple: Expend more calories than you consume. Studies show that you can burn up to 250 more calories per day just by adding 5 pounds of muscle.

Think for a minute about those individuals who are naturally lean and thin and will likely never have to worry about losing weight. What do they have in common? A high basal metabolic rate (BMR), commonly referred to as a high metabolism. Increase your metabolism and you will lose fat.

Featured Workout: The West Point Workout

Weeks 1 & 2
The goal here is strengthening the ligaments and tendons to prevent injurt and to build and strengthen the core. The following circuit should be performed with loads that are 40% to 50% of your one rep max. Do as many reps of each exercise as you can in 30 to 45 seconds. Rest 30 to 60 seconds between exercises and one to two minutes between circuits.

Complete two or three circuits two days a week.

1. Bench Press

2. Lap Pull Down

3. Crunches

4. Squat

5. Triceps Press Down

6. Back Extension

7. Standing Bar Press

8. Straight Bar Curl

9. Standing Calf-Raise at the Machine

Weeks 3 & 4
Now the focus shifts to increasing muscle size. Perform the following with loads 50% to 75% of your one-rep max. Twice a week, do three to five sets of eight to twelve reps of each exercise. Rest two minutes between sets.

Day One

1. Bench Press

2. Seated Bar Press

3. Squat

4. Straight Bar Curl

5. Triceps Pressdown

6. Standing Calf Raise

7. Swiss Ball Crunches

8. Swiss Back Extensions

Day Two

1. Incline Bench Press

2. Seated Dumbbell Press

3. Squat

4. Preacher Curl with EZ Bar

5. Lying Triceps Extension

6. Seated Calf Raise

Weeks 5 & 6

The third phase focuses on building strength. Do the same schedule of exercise as in weeks three and four, but increase the loads to 80% to 90% of your one-rep max and decrease the number of reps to five or six. Rest 3 minutes between sets.

Daily Inspiration

Movement is a medicine for creating change in a person's physical, emotional, and mental states.

~Carol Welch

Personal Trainer Series: What To Look For in A Personal Trainer--Part 2

Ability to teach the exercises.

First, this requires knowledge of proper form and technique -- which is sometimes a problem with trainers.

Second, this requires pedagogical techniques that communicate the exercise clearly and effectively. Your trainer should provide a conceptual understanding of why and how the exercise works, rather than just telling you to do it. Understanding is crucial to mastery.

Third, this requires an ability to correct poor technique, as well as to reinforce good technique. You should also feel as if you are always learning within your limits. Learn a new movement with no weight first, master the movement, then add small amounts of weight, always working within your capabilities.

Daily Inspiration

The only exercise some people get is jumping to conclusions, running down their friends, side-stepping responsibility, and pushing their luck!

~Author Unknown

Core Training Series Part 2: Why is Core Work Important?

Why is core work important?

A strong core is essential to correctly perform strength training exercises, to lift a maximum amount of weight, and to reduce your risk of injuries. Strengthening your core allows the body to effectively and efficiently transfer energy (force) from the lower to the upper body, and back again.

Building a strong core also allows you to keep optimal body alignment throughout multiple axes of movement for a myriad of activities (strength training, swimming, biking, running).

Your core includes your upper back muscles (head carriage), gluteals (pelvis stabilization), obliques and abdominals (the trunk area from waist to chest, front, sides, and back—all the way around). While some core exercises emphasize certain areas of the core more than others, ultimately the core muscles work together in unison as “nature’s girdle” to support your spinal column.

Maximize your movement no matter what your sport or activity—develop your CORE!

Daily Inspiration

"Whatever you have forgotten, you can remember. Whatever you have buried you can unearth. If you are willing to look deep into your own nature, if you are willing to peel away the layers of not-self you have adopted in making your way through the tribulations of life, you will find that your true self is not as far removed as you think."

~ Meredith Jordan

Daily Inspiration

"The greatest good you can do for another is not just to share your riches, but to reveal to him his own."

~ Benjamin Disraeli

Personal Trainer Series: What To Look For in A Personal Trainer--Part 1

Look for national certifications from one of three organizations:

1) NSCA – The National Strength and Conditioning Association.

2) ACSM – The American College of Sports Medicine or

3) ACE – American Council on Exercise.

Daily Inspiration

"To seek the living manifestation of spiritual and ethical values themselves, regardless of the label they come under, is to discover unexpected kinship... In this view, faith is no longer a matter of a allegiance to a specific community or identity, but a ceaseless search for the beautiful ways to realize the human potential in every given age and place."

~ Mohja Kahf

Daily Inspiration

The thing always happens that you really believe in; and the belief in a thing makes it happen.

~Frank Loyd Wright

Core Training Series Part 1: Core Training Misconceptions

Certainly the most ridiculous trend in core training, and abuse of its equipment, has been the notion that you should perform all your exercises on the Bosu ball. The theory behind this is that your core will work harder as your body struggles to balance itself on top of the ball. While this kind of training does make any movement more difficult to perform, it prevents you from using anything approximating a heavy weight, so your muscles go unchallenged.

You will not build any muscle or strength this way, and your core will never be conditioned to handle the stresses of tough workouts or sports. Unless you're training to improve your performance during an earthquake, exercising on an unstable surface offers no real advantages.

Ultimately, doing so will leave you weaker and more at risk for injury. To truly tax your core, keep your feet on a stable surface, and train with time proven simple exercises such as those given here.

A steady regimen of multi-joint, freeweight exercises like the squat and deadlift should build your core along with the rest of your body, but these supplemental core exercises are what you need to truly pass the plank test.

Learn them all and cycle them in and out of your workouts from now on.

They are:

1. PLATE RAISES

2. ONE-LEGGED DUMBBELL ROWS

3. SUITCASE SQUATS

4. OVERHEAD SQUATS AND LUNGES

5. ONE-LEGGED SQUATS

I will provide more detail on the above exercises in my next segment.

Daily Inspiration

I was never afraid of failure, for I would sooner fail than not be among the best.

~John Keats

Blogging From Mexico

Hi all,

I will be away on vacation in Cancun, Mexico and will return on April 7th with more articles, updates, and more!