Workout in a hurry

6 weeks to a new you in the New Year (Part one)

The most common excuse that people give for not eating better and exercising regularly is a lack of time. In my articles “How to save time and money while still eating well” and “Simple steps to good nutrition” I have outlined strategies for eating, shopping and cooking more efficiently. In this article I will lay out a flexible six week plan that will totally re-shape your body with a minimal time spent working out. In fact when you look at the chart in part two you will see that you are only going to be working out 15 times in six weeks. Combine these quick and effective workouts with the healthy eating ideas from the articles mentioned above and you can not fail in your quest for a new you.

Before we begin I want you to do the following. First, if you have not already, read the two nutrition articles mentioned above. Then get your shopping list ready and plan out your eating for the next few weeks. Exercise combined with a healthy balanced personal eating plan is the one two punch that never fails to produce rapid and profound results in body recomposition. Second, I want you to weigh yourself as well as take measurements and pictures so that you can do an honest before and after comparison.* The photos should be taken with a plain back round and should show your entire body from head to toe. Wear a bathing suit or something else revealing so that you can truly see your bodies current shape and be able to compare it to your shape in six weeks. Take the photos from the front, side and rear. Stand relaxed with your hands at your sides. The measurements should be taken at the following anatomical land marks.

  1. Calves: Feet about 6 inches apart with weight on the foot not being measured.
  2. Thighs: Feet about 6 inches apart with weight on the foot not being measured.
  3. Buttocks: Stand straight with heels together and measure  around the widest part.
  4. Hips: Measure at a point just a bit higher then the buttocks.
  5. Waist: One inch above the belly button or around the widest part.
  6. Chest: At nipple line, lift arms, wrap tape, lower arms, measure.
  7. Shoulders: Tape around the widest part with arms hanging relaxed at sides.
  8. Upper arms: Arms straight out to sides, palms up, relaxed. measure thickest part.
  9. Forearms: Same position as above, measure thickest part.

 

Finally, if we want to know how much we have improved, we need to know where we are now. A few simple tests before we begin our six week workout plan will let us clearly see just how much progress we have made when we get to the end. The tests I recommend are as follows.

  1. Max push-up test: Do as many full push-ups as possible without stopping. Pause for one second at the top and bottom of each repetition.
  2. Max sit-ups test: See how many full sit-ups you can do in one minute. Lay on the floor with your feet flat and knees bent at 90 degrees. Cross your arms and place your hands on your opposite shoulders. Sit-up until your elbows touch your knees. Have a partner hold down your feet or anchor them under something.
  3. Max time for a static wall sit: Place your back flat against a wall with your knees bent at 90 degrees. See how long you can stay in this position. Time it with a stop watch.
  4. Max distance covered in 30 second run: Go to a football field with 100 yards marked on it. Start at one end and run as fast as you can comfortably run. See how many total yards you cover in 30 seconds. If you reach the end of the field before the time expires turn and run back the way you came.

In part two of this article I will detail the training plan for the entire six weeks including how to effectively combine strength training and cardio for maximum efficiency. Exercise variety options to avoid staleness in the gym. How to be progressive. How many sets and how much rest between sets. And more. See you there.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

P.S. *If you like you are welcome to share your results with us here at Hybrid Fitness. We love to hear back from folks who have successfully integrated our ideas and built the bodies that they have always wanted.

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The Skinny on Fat

Nutrition is not only a big part of getting and staying in shape but good health overall. For many years dietary fat was considered the enemy of health. These days we know better. All fats are not created equal. In fact there are some fats that are not only good for us but can actually improve our over all health and well being. Some of the best fats are called Omega 3s and can easily be added to our daily nutrition plan in the form of dietary supplements. But which ones do I take? What do I look for? Read on and we’ll fill you in.

There are three main types of Omega 3 fatty acids, the first two being EPA and DHA, both of which are found in cold-water fish, such as salmon, tuna, and mackerel. The third type is ALA, which is found in flaxseed oils, dark green leafy vegetables, and some vegetable oils.  Although you can get DHA and EPA from plant seed oils such as flaxseeds, you do not necessarily get much or any of these compounds even if you take flax oil every day! The Omega 3s in flax oil and other plant oils do NOT contain DHA and EPA, but a ‘precursor’ to DHA and EPA in the form of alpha linolenic acid (ALA).

In order for your brain and heart to get the benefit of DHA and EPA, your body must convert ALA to those compounds. However, your organs must be functioning smoothly for this conversion to happen, which may not be the case with the elderly or anyone whose health is a little suspect.  Even then, you convert less than 20% of the ALA to these important substances. And so, you take a whole bottle of flax oil to acquire a small percentage of usable DHA and EPA. Consequently, the only way to obtain sufficient quantities is to get it from fish oil (not cod ‘liver’ oil, something completely different, but oil directly from the flesh of fish). The problem is the quality of the oil, as well as contaminants (such as mercury), etc.

Luckily we can buy Omega 3-6 products that contain Molecularly Distilled oils*, (which is a true indicator of purity when it comes to grading the best fish oils). This distillation process removes all the contaminants from the fish oil leaving only the desired compounds behind.

So, remember some fats are good for us. Supplementing your diet with fish oil can be a simple step to improving your over all health. High quality fish oil is a product you should invest in if you are serious about taking Omega 3-6 oils. They can be a bit more expensive than typical oils you find in health food stores, but you get what you pay for… you either can ingest a whole bottle of flaxseed oil to acquire 20% of its usable contents, or pay twice as much to get 5 times the contents. And remember to be wary of cheap fish oil supplements; they have not been distilled to remove contaminants!

So there you have it, the skinny on some of the good fats.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

*P.S. Check out this web-site for reviews of some high quality fish-oil products.
http://www.fishoilreview.com/

Knock it off!

Most personal training clients come to a trainer with one goal in mind, to drop some body fat. Along with strength training and “cardio”, creating a solid Personal Eating Plan is an important part of reaching this goal.

As most of you might expect, I take pretty good care of myself. This being said, I am also human. I noticed recently that I had picked up a bad habit. Although I would eat well all day long, I had started late night snacking in front of the T.V.

As my friend, coach Tom Kelso says “5 minutes of bad eating can negate 30 minutes of traditional exercise. 6 x chocolate chip cookies = 300 calories. 150 lb. man jogging at 10 miles/hour pace for 30 minutes = approximately 300 calories burned above BMR. Message: if you spend time “working out,” be disciplined in your eating”.

With this in mind, I decided to try a little experiment. I would not make any drastic changes to my training and eating plans, other than to cut out all superfluous snacking. I started this on the first, and took all of my measurements (circumference, body-fat %, weight etc). I trained hard with the weights, and added no specific conditioning work (other that what I regularly do).

At the end of 28 days, I re-took my measurements. I had dropped my body fat by 3% as well as lost 2 inches on my waist. I even added an inch to my thighs. All this was accomplished while only training hard about 5 times every two weeks or about 10 total workouts. The above mentioned changes may not seem too dramatic but what I am showing you is that with that one small change to my lifestyle, I made a noticeable improvement in a very short time. As a matter of fact, many people noticed the subtle changes to my body composition as, I frequently received positive comments from a variety of sources.

The moral of this story is that it is not too difficult to make small changes that can and will have a positive impact on your health and well being. Weather you have 10 pounds you would like to lose or 50, it is just a matter of consistency over time. Take baby steps, and make it your goal to change one small thing per week over the next few months. Before you know it, you will be looking and feeling better than you have in a long time.

So what are you waiting for? Get to it, and knock off the bad habits.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com

Drink Your Oatmeal

Home Made M.R.P.’s

After over twenty years in the fitness industry I have tried just about every supplement and every eating plan that has come along. The problem with most OTC sports supplements is that you never really know exactly what you are getting; this is why I choose to make my own.

By making your own meal replacement drinks you are not only assured of the quality and quantity of the ingredients but you can adjust the macro-nutrient profiles to meet your current goals and or personal eating plan requirements.

Below are two examples of Homemade MRP’s using plain Oatmeal as a quality carb source.

MRP 1. High Carb

INGREDIENTS

     

  • 1/4 cup dry oatmeal
  • 1.5 walnuts
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup strawberries
  • 1 cup non-fat milk
  • 2 scoops protein powder*

Calories 569

Carbohydrates 57%

Protein 34%

Fat 9%

MRP 2. Low Carb

INGREDIENTS

     

  • 1/4 cup dry oatmeal
  • 1/2 Tbsp Udo’s Choice oil or Flax seed oil
  • 2 scoops protein powder*
  • 8-12 oz water (adjust to desired thickness)

Calories 428

Carbohydrates 33%

Protein 43%

Fat 23%

Directions:

Simply add all the ingredients to a blender and blend on high for 30 seconds. Add ice cubes before blending to chill and thicken the mixture to desired consistency.

*For basic meal replacements I recommend using a combination of whey and casein. For recovery stick with pure whey.

PAU for NOW

TAKU
www.hybridfitness.tv
www.blackjackfitness.com