Bodybuilding is a passion of mine. I've been following it for about 25 years and have come to love the sport. Why? Because it pushes the human body to limit and sometimes even beyond. With supplements and proper exercise, one can achieve amazing results. However, there is a misconception when it comes to how to get HUGE.
Women please take note..... lifting weights will not make you crazy huge! You won't swell up and look like a man, but you will get a harder, tighter physique. Daily tasks will become easier to do, your body will look better, you will feel better.
For those who want to push the envelope, you really need to push some serious weight to get big. Doing three sets of 10 with 25lb dumbbells won't build huge arms. Curling 135lbs with a straight bar might push that tape measure over time.
It takes a great deal of time and energy to build a big body. Even when pro bodybuilders are taking the finest pharmaceuticals that money can buy, they still need to put hours upon hour in the gym. AND... they lift HEAVY weight.
The natural bodybuilder has to work harder, and smarter to get where they want to go. You have to eat clean, eat often, eat quality and avoid processed foods at all costs. You need to support your immune system. It's a great deal of work, plain and simple.
How do you increase your weights in the gym..... over time, with patience, dedication, and good record keeping. Always record your weights, reps, and how you are feeling. When you can push a weight for 10 solid reps, increase the weight the next week and keep at it until you can do 10 of that weight. Keep going! You can do it!!!!!!!!!
Showing posts with label Body Lessons. Show all posts
Showing posts with label Body Lessons. Show all posts
Friday, March 19, 2010
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
Tuesday, April 28, 2009
I'm still following the same program, but I've stopped losing weight! What's going on?
Most people reach a plateau, a time when they do not lose nor gain weight. If this happens for a few weeks at a time, it is time to take a step back and consider:
1) The body adapts to exercise and reduces the amount of energy it needs to fuel that activity. This is why using steady state (same pace, all the time) is only effective for calorie burning for a short few weeks. The body adapts and can do the same amount of work, using less calories. It becomes more efficient.
2) You may have stopped counting your calories and they have crept up because you have not been recording them. It is proven that people who write it down lose twice the weight as people who do not write down what they eat.
3) You have reached the point where your calorie expenditure now equals your calorie input. There is no deficit and therefore no weight loss.
4) You are not drinking enough water. Water fuels most body processes! We are all 60-70% water! Nothing but big bags of water! LOL Water is important.
How do you fix that?
1) Use that interval setting on the cardio machine or create your own interval program. 2 minutes at moderate intensity, 30 seconds at all out effort, back to 2 minutes of moderate until your heart rate is back down and you can carry on a conversation again, then back to 30 seconds of all out effort. Scale back, even lower if you like then kick it up again. 20 minutes is enough and can burn as much as a 40 minute steady state session. Remember, it takes about the same amount of caloried to run a mile as it does to walk a mile, the difference is that you get there faster running!
2) Get out that nutrition log and start keeping track! Simple as that.
3) Time to decrease calories again and increase the exercise. Add 10 more minutes to the cardio and drop 100 calories a day. When you stop losing, step back re-evauate and get going. However, there really is no need to drop below 1500 calories in my opinion. It may just be what you are eating and when you are eating it. 1800 is a better calorie level to stop at.
4) Get the Nestea water flavour powder. Many varieties to choose from, sweetened with Splenda. I like to stay away from aspartame sweetened products. Aim for 4 litres a day for an active person.
Continually change your workouts every 4 weeks to make your body keep working hard. Drink enough water to float a boat and write it down! Get going and have fun doing it.
1) The body adapts to exercise and reduces the amount of energy it needs to fuel that activity. This is why using steady state (same pace, all the time) is only effective for calorie burning for a short few weeks. The body adapts and can do the same amount of work, using less calories. It becomes more efficient.
2) You may have stopped counting your calories and they have crept up because you have not been recording them. It is proven that people who write it down lose twice the weight as people who do not write down what they eat.
3) You have reached the point where your calorie expenditure now equals your calorie input. There is no deficit and therefore no weight loss.
4) You are not drinking enough water. Water fuels most body processes! We are all 60-70% water! Nothing but big bags of water! LOL Water is important.
How do you fix that?
1) Use that interval setting on the cardio machine or create your own interval program. 2 minutes at moderate intensity, 30 seconds at all out effort, back to 2 minutes of moderate until your heart rate is back down and you can carry on a conversation again, then back to 30 seconds of all out effort. Scale back, even lower if you like then kick it up again. 20 minutes is enough and can burn as much as a 40 minute steady state session. Remember, it takes about the same amount of caloried to run a mile as it does to walk a mile, the difference is that you get there faster running!
2) Get out that nutrition log and start keeping track! Simple as that.
3) Time to decrease calories again and increase the exercise. Add 10 more minutes to the cardio and drop 100 calories a day. When you stop losing, step back re-evauate and get going. However, there really is no need to drop below 1500 calories in my opinion. It may just be what you are eating and when you are eating it. 1800 is a better calorie level to stop at.
4) Get the Nestea water flavour powder. Many varieties to choose from, sweetened with Splenda. I like to stay away from aspartame sweetened products. Aim for 4 litres a day for an active person.
Continually change your workouts every 4 weeks to make your body keep working hard. Drink enough water to float a boat and write it down! Get going and have fun doing it.
Sunday, April 19, 2009
Post Workout Carbohydrates Are A Must
After an intense workout, what do you eat? Your body wants to replenish muscle glycogen first and fore most (stored energy). Glycogen is found in the muscles as well as the liver, and needs to be replaced. At the same time your blood sugar (glucose) levels are gone as well. This causes a sharp decline in insulin levels. With low blood sugar, your body produces more cortisol (a hormone that is catabolic) and starts to get energy from your muscle tissue, it has nowhere else to get the energy from. It takes those proteins and through various processes strips the nitrogen away to help form more ATP (what your body breaks blood sugar and muscle glycogen down into for energy - ATP is the only fuel source of the body, glucose and muscle glycogen is easy to break down, fat and protein is harder).
So, for someone looking to lose bodyfat and increase muscle to keep the fat burning, they DO NOT want this to happen, so we need to stop it as soon as possible. How do we do that? Eat carbs. Yes, we need to feed the big, bad, carb monster.
After an intense workout, stage 1 is to get some carbs into, the simpler the better. If you have glucose or dextrose from the healthfood store, that is perfect. Take 40-80grams of it with your creatine as soon as you can. If you do not have this, have a handfull of jelly beans or a low fat version of a chocolate bar.
This will get your blood sugar and muscle glycogen back to where is should be and now your body does not have to release so much cortisol and you can start to repair the muscle tissue you hurt while working out.
Now you should take in some quick digesting protein. 40g of whey protein isolate is an excellent choice, or 6-8 egg whites, or another protein shake that has about 40g of protein, but is low in carbohydrates (as you already have taken the sugar by way of the glucose, dextrose, candy, chocolate, white bread, white rice, raisins etc.). Then about an hour after that you will want to eat a regular meal, again low in the carb area.
Many of you will wonder why I would let you eat candy after working out? Well, there is no better way to get the body the sugar it needs. Then you also get your sweet tooth satisfied and probably will stick to your nutritional plan better.
The faster you get glucose back into your blood and muscles, the less protein is destroyed! You keep more muscle and not lose it. Remember, muscle is the energy powerhouse of the body. The more muscle you carry, the more calories you need during the day.
Now that you have worked out, taken in your post-workout meals, your body can focus on healing and recovering for the next workout. You'll keep muscle, burn fat and get to where you want to be faster!
So, for someone looking to lose bodyfat and increase muscle to keep the fat burning, they DO NOT want this to happen, so we need to stop it as soon as possible. How do we do that? Eat carbs. Yes, we need to feed the big, bad, carb monster.
After an intense workout, stage 1 is to get some carbs into, the simpler the better. If you have glucose or dextrose from the healthfood store, that is perfect. Take 40-80grams of it with your creatine as soon as you can. If you do not have this, have a handfull of jelly beans or a low fat version of a chocolate bar.
This will get your blood sugar and muscle glycogen back to where is should be and now your body does not have to release so much cortisol and you can start to repair the muscle tissue you hurt while working out.
Now you should take in some quick digesting protein. 40g of whey protein isolate is an excellent choice, or 6-8 egg whites, or another protein shake that has about 40g of protein, but is low in carbohydrates (as you already have taken the sugar by way of the glucose, dextrose, candy, chocolate, white bread, white rice, raisins etc.). Then about an hour after that you will want to eat a regular meal, again low in the carb area.
Many of you will wonder why I would let you eat candy after working out? Well, there is no better way to get the body the sugar it needs. Then you also get your sweet tooth satisfied and probably will stick to your nutritional plan better.
The faster you get glucose back into your blood and muscles, the less protein is destroyed! You keep more muscle and not lose it. Remember, muscle is the energy powerhouse of the body. The more muscle you carry, the more calories you need during the day.
Now that you have worked out, taken in your post-workout meals, your body can focus on healing and recovering for the next workout. You'll keep muscle, burn fat and get to where you want to be faster!
Saturday, April 18, 2009
NSAIDs Linked To Heart Attach and Sudden Death In Healthy People
Clinical Pharmacology & Therapeutics, 85: 190-197, 2009
A Danish study that involved 4 million apparently healthy adults found that there was no increase with ibuprofen and naproxen. However, there was a 50 - 200 percent increased risk with celecoxib, diclofenac and refocoxib. Researches would like to see everyone reduce thier use of these medications.
A Danish study that involved 4 million apparently healthy adults found that there was no increase with ibuprofen and naproxen. However, there was a 50 - 200 percent increased risk with celecoxib, diclofenac and refocoxib. Researches would like to see everyone reduce thier use of these medications.
Thursday, April 9, 2009
Why Weight Train?
Seems that some people think that when you workout with weights you are going to build big, huge muscles like the pro bodybuilders in the magazines. Well, unless you train heavy, really heavy and go heavy on the anabolic steroids, growth hormone and then follow up with some estrogen blockers and the likes, you really have nothing to worry about. If you see a muscle growing at a rate faster than another or you think it is too big, cut back on that bodypart and it will get smaller again.
Our bodies love homeostasis (constantly wanting to stay the same, neither gaining nor reducing, just mellow and puttering along) so the more you want to change your body, the more you have to work at it and keep working at it. Once you have achieved the body you want, you can cut down slightly on the training to maintain it, but you still need to work hard to keep it.
Some reasons you should workout with weights are:
1) Weight training can cause an increase in bone mass. It can reduce the risk of osteoporosis.
2) Weight training makes everyday tasks easier than before!
3) Weight training increases muscle mass a little and helps to burn more calories at rest.
4) Weight training reshapes your body and increases your self-esteem and confidence.
5) As we get older, we get weaker and less flexible and we lose muscle mass. Regular training and stretching can help keep this muscle mass and keep us flexible.
Get your plan together and get out there!
Our bodies love homeostasis (constantly wanting to stay the same, neither gaining nor reducing, just mellow and puttering along) so the more you want to change your body, the more you have to work at it and keep working at it. Once you have achieved the body you want, you can cut down slightly on the training to maintain it, but you still need to work hard to keep it.
Some reasons you should workout with weights are:
1) Weight training can cause an increase in bone mass. It can reduce the risk of osteoporosis.
2) Weight training makes everyday tasks easier than before!
3) Weight training increases muscle mass a little and helps to burn more calories at rest.
4) Weight training reshapes your body and increases your self-esteem and confidence.
5) As we get older, we get weaker and less flexible and we lose muscle mass. Regular training and stretching can help keep this muscle mass and keep us flexible.
Get your plan together and get out there!
Monday, April 6, 2009
Are High Protein Diets Safe?
Journal International Society Sports Nutrition, 6:3, 2009
As found in Musclular Development Volume 46, Number 5, May 2009 Edition
The International Society Of Sports Nutrition - "Concerns that protein intake within this range (1.4-2.0g/kg of bodyweight per day) is unhealthy are unfounded in healthy, exercising individuals."
Does high protein intake interfere with calcium absorption? Only if calcium intake is severely low, otherwise it actually increases calcium absorption.
Do you need protein to grow muscle? YES! Do protein supplements help? YES
Eat real food, low fat protein sources and supplement with protein rich sports nutrition when needed, especially following exercise.
As found in Musclular Development Volume 46, Number 5, May 2009 Edition
The International Society Of Sports Nutrition - "Concerns that protein intake within this range (1.4-2.0g/kg of bodyweight per day) is unhealthy are unfounded in healthy, exercising individuals."
Does high protein intake interfere with calcium absorption? Only if calcium intake is severely low, otherwise it actually increases calcium absorption.
Do you need protein to grow muscle? YES! Do protein supplements help? YES
Eat real food, low fat protein sources and supplement with protein rich sports nutrition when needed, especially following exercise.
Sunday, April 5, 2009
Glutamine Improves Blood Sugar Control
American Journal Clinical Nutrition, 89: 106-113, 2009
Athletes have been supplementing with glutamine for a few years now and is becoming very popular. It is great for boosting the immune system and keeping that hard earned muscle where it is!
Lately it has been found to improve insulin and blood sugar regulation. This especially applied to the obese patients and those with type 2 diabetes. It was found that glutamine taken orally increased levels of insulin, GLP-1 and GIP (your gastrointestinal tract release these to stimulate the release of insulin to control blood sugar). Check with your doctor before trying this product so that they can keep track of your blood sugar levels.
Athletes have been supplementing with glutamine for a few years now and is becoming very popular. It is great for boosting the immune system and keeping that hard earned muscle where it is!
Lately it has been found to improve insulin and blood sugar regulation. This especially applied to the obese patients and those with type 2 diabetes. It was found that glutamine taken orally increased levels of insulin, GLP-1 and GIP (your gastrointestinal tract release these to stimulate the release of insulin to control blood sugar). Check with your doctor before trying this product so that they can keep track of your blood sugar levels.
Saturday, April 4, 2009
Weight Training Helps Reduce Resting Blood Pressure
Strength Condition Journal 31 (1):33-38, 2009
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition
As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!
- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)
120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!
When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!
Train smart and achieve your goals.
If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition
As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!
- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)
120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!
When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!
Train smart and achieve your goals.
If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.
Monday, January 26, 2009
Are You Training Too Much?
Signs that you may be training too much!!
1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.
Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!
A.J. McAlendin
1) You start to dislike training!
2) You say, "It's not fun anymore."
3) Your weights and sets are going down instead of up!
4) You feel tired, sick, mentally exhausted!
5) Mood swings for no reason.
6) You do not feel rested after a nights sleep.
7) You are not hungry at your normal time.
Take 1-2 weeks off and get back on it. High protein, high quality fruit and veggies to rebuild your immune system and supplement with glutamine, creatine and get plenty of sleep and water!
A.J. McAlendin
Thursday, December 4, 2008
Beginning Steroid Use
Ok, I admit, I really do not want to be portrayed as PRO-STEROID, but for the amount of people posting on the message boards across the nation there is a need for real information.
Steroids do not magically transform your body into the Incredible Hulk. You still need to eat properly, you need to watch your blood chemistry like a hawk, and you need to bust your ass harder in the gym every day. You only get out what you put in. So, if you are not prepared to put the hours in the gym, and accept the risk of injury and infection following steroid use.....save the thousands of dollars it will cost you and buy a Bowflex and protein powder.
Do it right, get the information, the proper information and make sure you follow the instruction from professional steroid guru`s and not the guy in the back of the gym. An experienced bio-chemist would be a good start. Here is a good place to start your reading. Spends months learning the chemistry and what is happening in the body when you take these products.
http://www.steroid.com/novicecycle1.php
Good luck.
Steroids do not magically transform your body into the Incredible Hulk. You still need to eat properly, you need to watch your blood chemistry like a hawk, and you need to bust your ass harder in the gym every day. You only get out what you put in. So, if you are not prepared to put the hours in the gym, and accept the risk of injury and infection following steroid use.....save the thousands of dollars it will cost you and buy a Bowflex and protein powder.
Do it right, get the information, the proper information and make sure you follow the instruction from professional steroid guru`s and not the guy in the back of the gym. An experienced bio-chemist would be a good start. Here is a good place to start your reading. Spends months learning the chemistry and what is happening in the body when you take these products.
http://www.steroid.com/novicecycle1.php
Good luck.
Sunday, November 30, 2008
Damn It! It Did Not Work For Me!
I love reading ads for the latest and greatest diet pill. I chuckle, laugh and even find myself rolling on the ground when I read the crazy ad claims.
"The most potent fat burner in history!"
"Works better than liposuction!" - That's a funny one!
"Nothing stronger!"
"Works like magic!"
"Formulated from a secret egyption formula!" - Ohhhh, ahhhh!
"Revolutionary formula melts fat instantly!" - Holy crap!
Then we have the testimonials!
"I lost 40lbs in two months!" - They did not tell you she was hospitalized for a stomach parasite! LOL
"My colon has never been cleaner!" - Not touching that one! Ewe!
Ok, I am getting carried away! You get the point. I never get tired of reading the humour found in those ads. I hope you learn to do the same thing.
We all know deep down that the lies they tell are fiction. There is little fact in them, but they need to sell those products to pay the bills and need to stretch the truth as far as they can.
A proper nutritional plan will help, exercise seals the deal. That is the only proven method to get the body you want. So, do the fat loss pills really work? Yes. The problem is that they only give you a slight edge, as long as you are working out and eating properly.
If you eat more calories than you burn, you gain weight. If you take in fewer calories than you burn, you lose weight. There are some exceptions, but this is the truth in a nut shell.
Save your $50 a month and go see a personal trainer to help keep you motivated. Spend $29 a month and have me motivate you. Take your spouse or better half out for dinner instead. Don't buy the pills and powders until you need them.
The people in the ads are not typical and everyone burns fat off at a different rate. That is why they put the disclaimers on the labels.
"Individual results may vary."
"Models results not typical."
"Your results may not be as dramatic as the people shown on the screen."
Your genetics dictates everything. You can tweek it a bit, but for the most part, if you were not meant to be a bodybuilder, you won't! However, you may still be able to get to a great physique through lots of hard work.
You can do it! If you need help, just ask.
A.J. McAlendin
"The most potent fat burner in history!"
"Works better than liposuction!" - That's a funny one!
"Nothing stronger!"
"Works like magic!"
"Formulated from a secret egyption formula!" - Ohhhh, ahhhh!
"Revolutionary formula melts fat instantly!" - Holy crap!
Then we have the testimonials!
"I lost 40lbs in two months!" - They did not tell you she was hospitalized for a stomach parasite! LOL
"My colon has never been cleaner!" - Not touching that one! Ewe!
Ok, I am getting carried away! You get the point. I never get tired of reading the humour found in those ads. I hope you learn to do the same thing.
We all know deep down that the lies they tell are fiction. There is little fact in them, but they need to sell those products to pay the bills and need to stretch the truth as far as they can.
A proper nutritional plan will help, exercise seals the deal. That is the only proven method to get the body you want. So, do the fat loss pills really work? Yes. The problem is that they only give you a slight edge, as long as you are working out and eating properly.
If you eat more calories than you burn, you gain weight. If you take in fewer calories than you burn, you lose weight. There are some exceptions, but this is the truth in a nut shell.
Save your $50 a month and go see a personal trainer to help keep you motivated. Spend $29 a month and have me motivate you. Take your spouse or better half out for dinner instead. Don't buy the pills and powders until you need them.
The people in the ads are not typical and everyone burns fat off at a different rate. That is why they put the disclaimers on the labels.
"Individual results may vary."
"Models results not typical."
"Your results may not be as dramatic as the people shown on the screen."
Your genetics dictates everything. You can tweek it a bit, but for the most part, if you were not meant to be a bodybuilder, you won't! However, you may still be able to get to a great physique through lots of hard work.
You can do it! If you need help, just ask.
A.J. McAlendin
Thursday, November 27, 2008
Healing From Running Injuries
Are you a runner? Running is your life, you really don't want to stop! If you are injured, you can enter a state of depression as you can no longer do that thing you love. You get that high when running, you feel your body setting into a rhythm, your breath syncs in with your feet as they hit the pavement. Bliss.
The good people at WebMD have a great article for you to read on the subject of healing and staying injury free.
http://www.webmd.com/fitness-exercise/guide/coping-with-common-running-injuries
A.J. McAlendin
The good people at WebMD have a great article for you to read on the subject of healing and staying injury free.
http://www.webmd.com/fitness-exercise/guide/coping-with-common-running-injuries
A.J. McAlendin
Tuesday, November 25, 2008
REMINDERS! Anything works......... Hey, you there! You listening?
What works fastest to lose fat?
What works fastest to lose weight?
What works fastest to look like a greek god?
What works fastest to get in shape?
What works fastest to get in shape to get a girlfriend?
What...........huh........watcha talkin about?
I think I will regularly post some information that many of you will feel is repetition, but I feel that reminders are great ways to keep on track.
1) PILLS, POWDERS, SHAKES, MIRACLE FOODS, and all the other stuff on the health food or sports supplement store shelves are meanst to ASSIST you reach your goals. Are they miracles? NO! Are they expensive? YES! Do you NEED them to lose weight? NO! Insead of paying $300 a months for supplements that you really don't like or do not work anyway, might as well lease yourself a new car! At least you will be getting something out of it!
2) ANYTHING WORKS! As long as you use a program for at least 3 months and do not cut your calories below around 1500-2000 any program will work to lose weight. In order to gain lean muscle mass you should increase your calorie intake by 20-30% to start and check every 3 months to see how you are progressing.
3) WATER! Drink it, enough said, get 3 litres of fresh water a day.
4) DRUGS AND STEROIDS! Use with doctor's supervision and have your blood work done regularly to stay healthy. They are controlled for a reason! Steroids can do wonderful things, but there are side effects and risks that must be respected as well. Your life is not worth a couple years of having a good looking body is it?
5) REST! Get 7-8 hours a night if you can, you will grow like a bad weed and lose fat faster if your body has enough rest time.
A.J. McAlendin
What works fastest to lose weight?
What works fastest to look like a greek god?
What works fastest to get in shape?
What works fastest to get in shape to get a girlfriend?
What...........huh........watcha talkin about?
I think I will regularly post some information that many of you will feel is repetition, but I feel that reminders are great ways to keep on track.
1) PILLS, POWDERS, SHAKES, MIRACLE FOODS, and all the other stuff on the health food or sports supplement store shelves are meanst to ASSIST you reach your goals. Are they miracles? NO! Are they expensive? YES! Do you NEED them to lose weight? NO! Insead of paying $300 a months for supplements that you really don't like or do not work anyway, might as well lease yourself a new car! At least you will be getting something out of it!
2) ANYTHING WORKS! As long as you use a program for at least 3 months and do not cut your calories below around 1500-2000 any program will work to lose weight. In order to gain lean muscle mass you should increase your calorie intake by 20-30% to start and check every 3 months to see how you are progressing.
3) WATER! Drink it, enough said, get 3 litres of fresh water a day.
4) DRUGS AND STEROIDS! Use with doctor's supervision and have your blood work done regularly to stay healthy. They are controlled for a reason! Steroids can do wonderful things, but there are side effects and risks that must be respected as well. Your life is not worth a couple years of having a good looking body is it?
5) REST! Get 7-8 hours a night if you can, you will grow like a bad weed and lose fat faster if your body has enough rest time.
A.J. McAlendin
Monday, November 24, 2008
What Do The Experts Take?
I found this very interesting article on the CNN web site and figured I would pass it on to you. Find out what the experts take every day to keep healthy! If they are not taking the latest fad pill, why should you?
http://www.cnn.com/2008/HEALTH/diet.fitness/11/13/ep.vitamin.primer/index.html
A.J. McAlendin
http://www.cnn.com/2008/HEALTH/diet.fitness/11/13/ep.vitamin.primer/index.html
A.J. McAlendin
Sunday, November 23, 2008
I'm SORE!!
Just a quick note on over-training and muscle soreness. Is over-training a common problem? YES
Over training is defined for my purpose simply as not allowing proper rest, nutrition and hydration between workouts. So, if you correct these measures, you can almost eliminate over-training. However, our bodies get used to training very quickly, so I still want everyone to take one full week off every three months. This will recharge the batteries and get ready for new growth.
So, you finished working out and a few hours later you start feeling sore, here is what you should do. Simply put, rest, eat, hydrate. You should get at least 8-10 hours of good sleep before the next workout day. Make sure you are keeping protein intake high to support muscle repair and growth. Drink at least three litres of water every day to keep the fluid levels high.
A.J. McAlendin
Over training is defined for my purpose simply as not allowing proper rest, nutrition and hydration between workouts. So, if you correct these measures, you can almost eliminate over-training. However, our bodies get used to training very quickly, so I still want everyone to take one full week off every three months. This will recharge the batteries and get ready for new growth.
So, you finished working out and a few hours later you start feeling sore, here is what you should do. Simply put, rest, eat, hydrate. You should get at least 8-10 hours of good sleep before the next workout day. Make sure you are keeping protein intake high to support muscle repair and growth. Drink at least three litres of water every day to keep the fluid levels high.
A.J. McAlendin
Saturday, November 22, 2008
Movie Review : WALL-E
Have you watched that cute little robot movie? Did you understand the behind the scenes look at the way society could shape up to be? I saw a few not so subtle, but, right in your face observations.
1) The self destruction of our world due to pollution and neglect. Have we gone too far? Can we save our planet? Only future generations will find out the answer to that one!
2) Robots controlling just about everything and making human jobs obsolete. This happens everyday in our factories around the world. In this movie, the robots even go against the humans and try to avoid giving humanity back it's freedom.
3) We are getting fat and lazy! And we like it! The movie shows that after 700 years of living on the oasis type spaceship, we are all fat, lazy and useless. We can barely walk or take care of ourselves. We have become reliant on the servant robots to keep us over fed and over weight.
However, like all good stories, it ends well. We get back to earth, start to rebuild, we start to eat better and grow our own food. We get our health back and work with the robots to make life better for everyone.
The sad part is, it's right on track. While the world is certainly better in some ways for all of the automation, we also have shot ourselves in the foot. The only saving grace is that we can change anything we want to as long as we have the people and desire to back it up.
I challenge every person out there who cares about their planet and their body to do a few things next year. Your NEW YEAR'S resolutions should include:
1) Plant a garden in the spring and grow some vegetables. Learn the difference in food that is grown without chemicals and pesticides. The difference is HUGE!! Carrots are easy to grow, so are potatoes and corn. Take whatever size chunk of land you can and start growing.
2) If you are not into growing your own veggies, start a garden with flowers and small shrubs. The air could use this little pollution fighters and you will beautify your yard.
3) Walk. Exercise need not be strenuous at all! Just get out and walk to the store instead of driving. Less pollution for the world and a little more exercise for you!
4) Change to CF style bulbs for all of the light fixtures in your home. Once a month, buy a pack for $15 and change what you can. Within a year the whole house will be converted and you will use less electricity and save money at the same time!
5) Get a home water filtration kit and get some aluminum water bottles. The water stays fresh and clean and you don't add more plastic to the landfill and recycling stations. You will also save money. If you go through a 24 pack of bottled water every week for $5, that is $260 a year on water. Get a tap filter and spend about $100 a year or one of the jugs in the fridge and spend about $75 a year.
6) Help others who need help! Try to do one nice thing for someone everyday and expect nothing in return. You will feel better and so will they!
Now, this is not devoted to health and fitness in its entirety, but you will see that all of the 6 things above will help you stay healthy in some way. Your kids will have a great role model and you will have great self esteem.
Also, buy the WALL-E movie and watch it! The hidden meanings are not really hidden, just in your face!!
A.J. McAlendin
1) The self destruction of our world due to pollution and neglect. Have we gone too far? Can we save our planet? Only future generations will find out the answer to that one!
2) Robots controlling just about everything and making human jobs obsolete. This happens everyday in our factories around the world. In this movie, the robots even go against the humans and try to avoid giving humanity back it's freedom.
3) We are getting fat and lazy! And we like it! The movie shows that after 700 years of living on the oasis type spaceship, we are all fat, lazy and useless. We can barely walk or take care of ourselves. We have become reliant on the servant robots to keep us over fed and over weight.
However, like all good stories, it ends well. We get back to earth, start to rebuild, we start to eat better and grow our own food. We get our health back and work with the robots to make life better for everyone.
The sad part is, it's right on track. While the world is certainly better in some ways for all of the automation, we also have shot ourselves in the foot. The only saving grace is that we can change anything we want to as long as we have the people and desire to back it up.
I challenge every person out there who cares about their planet and their body to do a few things next year. Your NEW YEAR'S resolutions should include:
1) Plant a garden in the spring and grow some vegetables. Learn the difference in food that is grown without chemicals and pesticides. The difference is HUGE!! Carrots are easy to grow, so are potatoes and corn. Take whatever size chunk of land you can and start growing.
2) If you are not into growing your own veggies, start a garden with flowers and small shrubs. The air could use this little pollution fighters and you will beautify your yard.
3) Walk. Exercise need not be strenuous at all! Just get out and walk to the store instead of driving. Less pollution for the world and a little more exercise for you!
4) Change to CF style bulbs for all of the light fixtures in your home. Once a month, buy a pack for $15 and change what you can. Within a year the whole house will be converted and you will use less electricity and save money at the same time!
5) Get a home water filtration kit and get some aluminum water bottles. The water stays fresh and clean and you don't add more plastic to the landfill and recycling stations. You will also save money. If you go through a 24 pack of bottled water every week for $5, that is $260 a year on water. Get a tap filter and spend about $100 a year or one of the jugs in the fridge and spend about $75 a year.
6) Help others who need help! Try to do one nice thing for someone everyday and expect nothing in return. You will feel better and so will they!
Now, this is not devoted to health and fitness in its entirety, but you will see that all of the 6 things above will help you stay healthy in some way. Your kids will have a great role model and you will have great self esteem.
Also, buy the WALL-E movie and watch it! The hidden meanings are not really hidden, just in your face!!
A.J. McAlendin
You Don't Need To Stretch?
It was common belief that stretching prevented injury in sport, but this may not be so. A study of 361 reports on the subject were reviewed and the Centres For Disease Control and Prevention found no evidence to support this claim.
Instead, warm up by doing that sport activity or exercise slowly at first and build intensity. Pick up the pace and then slow down at the end to cool down.
(Med Sci Sports Exerc, 36:371-378, 2004)
A.J. McAlendin
Instead, warm up by doing that sport activity or exercise slowly at first and build intensity. Pick up the pace and then slow down at the end to cool down.
(Med Sci Sports Exerc, 36:371-378, 2004)
A.J. McAlendin
Sunday, November 16, 2008
Preventing Muscle & Joint Soreness
Ease into your workouts. Don't forget to stretch or at least warm-up with easy, slow, basic movements. Your body is like a car in the winter, it will not perform to it's best unless you warm it up a little first.
Try simple things:
10 pushups on your knees
10 calf raises in the standing position
10 body weight squats
5 minutes on the exercise bike at a slow pace
Always incorporate a warm-up set when lifting weights to prepare for heavy lifts. Use proper form and don't forget your pre and post-workout nutrition.
Pre Workout: complex carbs and slow digesting protein
Post Workout: simple carbs and fast digesting protein
A.J. McAlendin
Try simple things:
10 pushups on your knees
10 calf raises in the standing position
10 body weight squats
5 minutes on the exercise bike at a slow pace
Always incorporate a warm-up set when lifting weights to prepare for heavy lifts. Use proper form and don't forget your pre and post-workout nutrition.
Pre Workout: complex carbs and slow digesting protein
Post Workout: simple carbs and fast digesting protein
A.J. McAlendin
Thursday, November 6, 2008
Eating Breakfast Keeps You Thin
Researchers have found that those who eat a large breakfast wait approximately 4.5 hours between breakfast and the next meal. Those who skip breakfast or eat later in the day waited only 90 minutes from dinner to snack time, overloading the body with calories and leading to weight gain.
Eat a good breakfast high in protein. Protein helps to control hunger.
(Tufts University Health & Nutrition Letter, March 2004).
A.J. McAlendin
Eat a good breakfast high in protein. Protein helps to control hunger.
(Tufts University Health & Nutrition Letter, March 2004).
A.J. McAlendin
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