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Truly Huge Fitness Tips
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Fitness Tips For 9/22/2004
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Your Attitude Toward Exercise
For some people, exercise is a chore. It�s something they "have to do",
and they want to get it over with as quickly and easily as possible. For
others, though, exercise is great fun! It�s not an intrusion on an
otherwise perfect day; it�s an activity which helps to make that day
perfect. So, what�s the difference between these people? Attitude!
That�s it!
OK. We�ve established a requirement for a positive attitude toward
exercise, to make it a fun activity. So, how do you get that? How do you
make the change? Well, here are a few ideas.
Incentive
Take a look in the mirror, and pick out something you want to improve.
Mentally direct your exercise session, and your thoughts about exercise,
toward that improvement. As you approach your goal and begin to see
the results of all your work, that work will become less like work, and
more like fun. See yourself improve!
Challenge
Some of us respond well to challenges. If we see a goal which seems
unattainable, we want to work even harder to attain it! If that look in
the mirror shows you something about yourself which you feel you can�t
change, try viewing it as that sort of challenge. You can change it, and
you will change it!
Receation
Anything which we perceive as recreation, we tend to consider fun. That�s
true even of such things as mowing the lawn, or digging a drainage ditch.
If it�s a recreational activity, we�ll want to do it. Well, most of us
like to dance, and much of an aerobics class is very dance-like, so try
looking at it in that light. If your exercise is cycling, even on a
stationary bike, take a little tour in your mind! If you do it at home,
rent a travel video and put it on the TV. Then walk on your treadmill
through Rome, pedal a bike around London, climb Mt. Everest on your stair
machine... you get the picture.
The real purpose of all these ploys is to make exercise fun, to make it
something you really want to do. Once you are having fun, playing at
exercise, you�ll start looking forward to that time, and try harder to
incorporate it into your daily life.
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How To Turn Fat Into Muscle
By Doberman Dan
OK... to be quite honest, turing body fat into muscle is simply NOT
possible. But it has become a popular saying. What it REALLY means is to
lose b ody fat while retaining and/or gaining muscle mass.
In this article I would like to share the basics of a training protocol
advocated by Charles Poliquin and many other bodybuilding gurus called
German Body Composition (GBC).
GBC uses weight training for fat loss. Aerobic training is not utilized
at all! The primary goal of this method is fat loss while preserving hard
earned muscle. Contrary to popular opinion, aerobics usually cause a LOSS
of muscle tissue.
Also, as an added little perk, many trainees will also add lean tissue
during the course of a GBC cycle.
Results normally seen from this type of training average a loss of
approximately one-half a percent of body fat per w eek.
The basic premise behind GBC is the promotion of fat loss by increasing
lactic acid levels in the body, which in turn produces higher growth
hormone levels. This puts the body in an optimal state to burn fat and
build lean tissue.
So how do you go about attaining this state with your workouts?
The following is a bullet point list of what you need to do:
Full Body Workout Utilizing Upper and Lower Body Supersets -- By
alternating between upper and lower body exercises it is possible to keep
the rest intervals short, even with big compound movements like the squat
and bench press. This allows you to accomplish a large amount of work in a
relatively short time.
High Reps (10-15) Stopping Short of Failure -- Studies have shown that
high reps sets with a time under tension of 40 to 75 seconds produce an
appropriate amount of lactic acid for the purposes of GH release and fat
loss. You should stop about two reps short of concentric (positive)
failure. Training to failure has little benefit and potential drawbacks
with this protocol. Remember, the goal is to create the environment within
your body to burn fat. Also, if you train to failure it would be highly
unlikely you would last until the end of the workout. The volume of work
is pretty high (at least for a natural trainee).
Short Rest Intervals (30-75 seconds) -- By alternating between upper and
lower body exercises, you will be able to cut down on needed rest
intervals greatly compared to repeating the same movement in a straight
set fashion. These short rest intervals accelerate the accumulation of
lactic acid and create our desired state.
Workout Duration Less Than One Hour -- Studies have shown that weight
training sessions lasting over one hour tip the anabolic/catabolic scale
in the negative direction. Fifty minutes seems to be the ideal time frame.
This does not include warm-ups, stretching, or cool-down.
Sample Workouts
Below are three sample workouts based on the GBC protocol. These three
workouts can be alternated throughout the week. Frequency of workout
sessions depends on training age and starting condition. The minimum is
twice a week and the maximum that I would recommend would be five per
week.
In these examples I use the notation system developed by Charles Poliquin
because it provides a good amount of detailed information on each of the
workout variables.
There are a few notations that you might not be familiar with. These are
used to denote supersetting and tempo.
Supersetting is designated by the use of letters and numbers i.e. A1 and
A2 or B1 and B2. First perform the A1 movement. Rest the prescribed amount
of time and then perform the A2 movement. Continue alternating between the
two exercises until all the recommended sets of each are complete.
Tempo (the speed at which you perform the movement) is designated with a
three-digit number in units of seconds i.e. (301). The first number is the
eccentric or lowering portion, the second number indicates the isometric
or pause, and the final number is the concentric or positive portion. For
example, on a bench press with a 311 tempo you would lower the load for
three seconds, pause on the chest for one second, and then extend to the
start in one second. Note: "X" denotes explosive effort.
Day One
A1 - Step Ups 4 x 12 (20X) 60 sec
A2 - Chin Ups 4 x 10 (311) 60 sec
B1 - Lunges (dynamic) 3 x 12 (311) 45 sec
B2 - Incline Dumbbell Chest Press 3 x 10-12 (411) 45 sec
C1 - Seated Leg Curl 3 x 10 (401) 45 sec
C2 - Barbell Shoulder Press 3 x 12 (311) 45 sec
D1 - Seated Dumbbell Hammer Curl 2 x 10-12 (411) 30 sec
D2 - Lying Dumbbell Triceps Extensions 2 x 10-12 (422) 30 sec
Day Two
A1 - Deadlift 4 x 10-12 (311) 60 sec
A2 - Swiss Ball Push Ups 4 x 12-15 (222) 45 sec
B1 - Leg Press 3 x 12-15 (411) 60 sec
B2 - Seated Cable Row w/rope to Neck 3 x 10-12 (321) 45 sec
C1 - Single Standing Leg Curl 3 x 10 (411) 45 sec
C2 - Lateral Raise 3 x 12 -15 (221) 45 sec
D1 - Barbell Curl 2 x 10 - 12 (311) 45 sec
D2 - EZ Bar French Press (seated) 2 x 10- 12 (311) 30 sec
Day Three
A1 - Squat 4 x 12-15 (401) 60 sec
A2 - Bench Press 4 x 10-12 (411) 60 sec
B1 - Lunge (static) 3 x 15 (311) 60 sec
B2 - Barbell Rows 3 x 12 (311) 60 sec
C1 - Good Mornings 3 x 10 (312) 60 sec
C2 - Standing Alt. Dumbbell Press 3 x 12 (201) 45 sec
D1 - Reverse Barbell Curls 2 x 12 -15 (212) 30 sec
D2 - Triceps Pushdowns (underhanded) 2 x 12 -15 (312) 30 sec
I hope you find this program effective in achieving your goals. Give
it a shot and let me know how it goes for you.
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