If you are tired of the endless spending involved in the fad diets out there, spend your next $20 wisely. I charge $19.95 per month, including taxes, to help you get your fitness and nutritional programs in order and working for you. I do not do diets, I help you and your body get to know each other.
I also offer telephone consultations where we can talk one on one to get all of your questions answered, they are 50% off if you book by July 7th. The e-mail support is free until August 1st, so e-mail today and let's get started.
Look for my own progress photos and pages coming in the next few months. I have been off with a back injury and have added some spare tires (I refer to it as a bulking plan). I'll put you through my own challenge in getting a contest ready body back in action. If I can do it, you can do it!
A.J. McAlendin
Monday, June 30, 2008
If I Gain A Pound Of Muscle How Many Extra Calories Do I Use?
Studies estimated that for each pound of muscle that you gain, you burn an additional 35 to 50 calories per day. 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every week or so, without making any other changes. Weight training also boosts your metabolism by about 15% on average. This is because muscle is 'metabolically active ' and burns more calories than other body tissues even when you're sitting around doing nothing!
This is huge for endomorphic body types, they gain body fat easier than an ectomorph or mesomorph. So, in short, gain as much muscle as you can if you ever want to cut out the cardio. As you gain muscle and lose fat, you can taper your cardio down into a maintenance phase and then keep it there once you hit a stable body weight!
Welcome back from the Canada Day weekend, although Canada day is tomorrow! I hope everyone had a safe and happy one! Drink responsibly and leave the keys at home!
http://exercise.about.com/od/exerciseworkouts/f/muscle.htm
Click on the link above to read an article on this topic and the sources are listed below the article.
A.J. McAlendin
This is huge for endomorphic body types, they gain body fat easier than an ectomorph or mesomorph. So, in short, gain as much muscle as you can if you ever want to cut out the cardio. As you gain muscle and lose fat, you can taper your cardio down into a maintenance phase and then keep it there once you hit a stable body weight!
Welcome back from the Canada Day weekend, although Canada day is tomorrow! I hope everyone had a safe and happy one! Drink responsibly and leave the keys at home!
http://exercise.about.com/od/exerciseworkouts/f/muscle.htm
Click on the link above to read an article on this topic and the sources are listed below the article.
A.J. McAlendin
Thursday, June 26, 2008
Happy Birthday Canada!
There will be no blogging until I return from vacation on Wednesday! Have a safe and happy Canada day long weekend. Don't drink and drive and don't be afraid to relax on your diet a little bit!
A.J. McAlendin
A.J. McAlendin
Tuesday, June 24, 2008
When Should I Change My Routine?
Our body gets used to things very quickly and we stop making progress. A surefire way to beat this is to cycle workouts and cycle the order of exercises. Have three workout programs that you cycle through every 6 weeks and also switch the order in those routines every week if you like.
This ads variety and keeps you motivated, but most of all, it keeps the body guessing and adapting, which equals growth and progress. For example:
Barbell Curls
Alternating Dumbbell Curls
Hammer Curls
Reverse Curls
For two weeks, twice a week then use the #2 exercise first for two weeks, then the #3 exercise first, then the #4. You get the idea. Keep the body trying to adapt and it has to grow to do so!
A.J. McAlendin
This ads variety and keeps you motivated, but most of all, it keeps the body guessing and adapting, which equals growth and progress. For example:
Barbell Curls
Alternating Dumbbell Curls
Hammer Curls
Reverse Curls
For two weeks, twice a week then use the #2 exercise first for two weeks, then the #3 exercise first, then the #4. You get the idea. Keep the body trying to adapt and it has to grow to do so!
A.J. McAlendin
Exercise Challenge: One Arm Smith Machine Press
Do you seem to have a weaker side that is causing you grief!? Try the one arm smith machine bench press to even out the side that is weaker. Three times a week take 15 minutes and hop on the smith machine, set the safety so it is around an inch or so above your chest and start pressing, but only use one arm.
Similar to a one arm push-up, but for those of us who cannot do that, the smith machine will allow you to use light weight with safety.
Try this for 6 weeks or until your weaker side is as strong as the dominant side!
Until next time!
A.J. McAlendin
Similar to a one arm push-up, but for those of us who cannot do that, the smith machine will allow you to use light weight with safety.
Try this for 6 weeks or until your weaker side is as strong as the dominant side!
Until next time!
A.J. McAlendin
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