Here is coverage of the 2009 New York Pro. MD is the best!!
Click here please!
Thursday, May 14, 2009
Motivational Quote
I wrote this myself. Trying to motivate myself. Hope it helps you.
Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!
Fight, hold on, push your boundaries, give it hell. There are no last tries, only smaller than expected successes!
Monday, May 11, 2009
New Ad On Kijiji
We have posted a new ad on Kijiji that is getting a great response. I offered $25 for the first consultation for any new clients and then $40 after that for a full 1 hour consultation. If anyone else is interested please let me know. Just e-mail me at al@fitclub.ca and we can get started! The offer is good until July.
A.J. McAlendin
A.J. McAlendin
Sunday, May 10, 2009
American College Of Sports Medicine - Weight Training Principles
ANY program works, you just have to stick with it and get it done. There are no miracle programs, each one takes dedication.
American College of Sports Medicine, 2009 (Applies to healthy adults.)
1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.
2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.
3) Beginners should start with 8-12 reps per set, 2-3 times per week.
4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.
5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.
6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.
7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.
Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.
A.J. McAlendin
American College of Sports Medicine, 2009 (Applies to healthy adults.)
1) Optimal strength-training programs include concentric (muscle shortening) and eccentric (muscle lengthening) movements. It should include single and multi-joint exercises.
2) Maximize exercise intensity by training large muscle groups before smaller muscle groups, multiple joint exercises before single joint exercises; and high intensity before low intensity.
3) Beginners should start with 8-12 reps per set, 2-3 times per week.
4) Intermediate and advanced weight trainers should vary their program between 1-12 reps per set using a periodized program that systematically varies the volume and intensity of the workouts. 3-5 days of training per week.
5) Intermediate and advanced strenth trainers should work towards using heavier loads (1-6 reps max.) with 3-5 minutes rest between sets.
6) Programs designed to promote muscle growth (hypertrophy) should use loads equivalent to 6-12 repetitions maximum with 1-2 minutes rest between sets.
7) Power programs should include strength training and light-load exercises performed at fast speeds with 3-5 minutes between sets.
Incorporate these guidelines into your training program or let me design one for you! Keep it real and keep pushing the limits.
A.J. McAlendin
Saturday, May 9, 2009
Research For Those Who Like To Learn - Part 10
The question is:
Explain the importance of cholesterol in the diet.
Explain the importance of cholesterol in the diet.
Thursday, May 7, 2009
Research For Those Who Like To Learn - Part 9
The question is:
What are the muscles that make up the rotator cuff?
What are the muscles that make up the rotator cuff?
Tuesday, May 5, 2009
Research For Those Who Like To Learn - Part 8
The question is:
Describe the flow of blood in reference to your heart.
Describe the flow of blood in reference to your heart.
Sunday, May 3, 2009
Research For Those Who Like To Learn - Part 7
The question is:
What are some important considerations when using interval training in your cardio program?
What are some important considerations when using interval training in your cardio program?
Saturday, May 2, 2009
Goin Back To 1997
I found an old Muscle Media magazine from 1997 and figured I would share some of the information from 12 years a go.
pg. 30 - If your urine is yellow or dark yellow you are not drinking enough water. Urine should be almost clear.
pg. 30 - Talking about creating being safe, 12 years later, still rings true, safe and effective. However, make sure you do not have any pre-existing medical problems. You also need to stay hydrated while on creatine.
pg. 31 - Talking about using growth hormone. We still do not have the evidence to support wide spread use, but more and more people are choosing to take it. Even stars in the movies are using it to shred and get into top shape. Will it be on the shelves soon?
*This magazine was published by EAS, still around today, still putting out great products.
The form of the exercises in the magazine have not changed. The routines are basically the same. They talk about using different workouts from time to time, to keep the body guessing and responding. Cardio is the same. Water intake, protein intake, using complex carbs, using vitamins and minerals, using free weights or machines, the message is still the same.
The message from the 1920's, 60's, 80's, 90's and even in 2009 keeps getting lost. You have to control what you put in your mouth. You have to work hard and keep working hard to get the extra fat off and build lean muscle mass. You need to drink pure water and keep the urine as clear as you can, not yellow. You have to eat good food to be successful in weight loss or lean muscle gain. You should be exercising daily to some degree.
Why have we not gotten the message? We probably got it, just ignored it and refused to believe that effort begets results.
It is hard, never will be easy, but there is a good news message here. Once you get there, it is easier to maintain it. The first time you climb a mountain, you have no idea what you will need to do it. The same goes with changing your body. Trial and error, success and failure, you learn, you adapt and you make it! Fight! Get on with life! Have fun!
If you can't do it alone, call me! We'll do it together.
Alvin
pg. 30 - If your urine is yellow or dark yellow you are not drinking enough water. Urine should be almost clear.
pg. 30 - Talking about creating being safe, 12 years later, still rings true, safe and effective. However, make sure you do not have any pre-existing medical problems. You also need to stay hydrated while on creatine.
pg. 31 - Talking about using growth hormone. We still do not have the evidence to support wide spread use, but more and more people are choosing to take it. Even stars in the movies are using it to shred and get into top shape. Will it be on the shelves soon?
*This magazine was published by EAS, still around today, still putting out great products.
The form of the exercises in the magazine have not changed. The routines are basically the same. They talk about using different workouts from time to time, to keep the body guessing and responding. Cardio is the same. Water intake, protein intake, using complex carbs, using vitamins and minerals, using free weights or machines, the message is still the same.
The message from the 1920's, 60's, 80's, 90's and even in 2009 keeps getting lost. You have to control what you put in your mouth. You have to work hard and keep working hard to get the extra fat off and build lean muscle mass. You need to drink pure water and keep the urine as clear as you can, not yellow. You have to eat good food to be successful in weight loss or lean muscle gain. You should be exercising daily to some degree.
Why have we not gotten the message? We probably got it, just ignored it and refused to believe that effort begets results.
It is hard, never will be easy, but there is a good news message here. Once you get there, it is easier to maintain it. The first time you climb a mountain, you have no idea what you will need to do it. The same goes with changing your body. Trial and error, success and failure, you learn, you adapt and you make it! Fight! Get on with life! Have fun!
If you can't do it alone, call me! We'll do it together.
Alvin
Research For Those Who Like To Learn - Part 6
The question of the day is:
Who is Arthur Jones and what is he famous for?
Who is Arthur Jones and what is he famous for?
Subscribe to:
Posts (Atom)