Simple Steps to Good Nutrition

By TAKU

Nutrition. Is there anything out there that is more confusing? High carbs, low carbs, good fats, bad fats, don’t eat at night, don’t eat anything but fruit until noon…It’s enough to make you scream. How can we possibly decipher all the nutritional mumbo-jumbo that is thrown around every day? Each time you turn around there is a new diet telling you what to eat and what to avoid.

Well, take a deep breath and let’s see if we can make some sense out of all this confusion. By the time your done reading, you’ll have at least a basic set of ideas that should work for you. It still won’t be easy. I have been training people for 25 years and I call nutrition, the ultimate discipline.

Let’s get some basics out of the way. We can break our food into a few basic components. Macro-nutrients (meaning Big stuff) and along with the big stuff we get Micro-nutrients (little stuff). Add water and you have your bases covered.

Foods contain calories in the form of the three Macro-nutrients, Fats, Proteins, and Carbohydrates. These calories provide energy for our bodies to move, grow, repair and maintain themselves. Both Protein and Carbohydrates have four calories per gram. Fat has more then twice as many calories with nine per gram. Foods also contain Micro-nutrients in the form of vitamins and minerals. Micro-nutrients are important because they contribute to the many chemical processes that our bodies undertake for daily living. They do not however provide energy.

When we say energy as it relates to food it just means calories. All food has calories and all calories can be burned to provide energy for the body. When we see something in the store called an “Energy” bar or Energy drink, it really just means that the bar or drink has calories. There is nothing magic about them. Most energy drinks have not only calories in the form of simple sugars but are also loaded with stimulants such as caffeine, guranna (an herbal form of caffeine) or other similar substances. This is where the “energy” comes from in the Zero calorie energy drinks. The above mentioned substances are Central Nervous System stimulants and are providing energy through a series of chemical interactions in the body. If you like to get the buzzed feeling of caffeinated drinks, but don’t like coffee then these types of drinks will do the trick for you. Just remember there are no magic substances in energy bars and drinks that will do anything for you that good, whole food cannot. For the most part these bars and drinks are just glorified candy bars and soda pops and their manufacturers are trying to get you to feel good about eating and drinking them.

I know that nutritional planning is a bit confusing at times. How many meals a day should I eat? Do I need a certain percentage of my daily calories from one source or another? What should I drink and how much is enough? Well, that is what we are here to find out. So let’s set some guidelines that will help us get the most out our nutrition. Keep in mind that what most people lack when it comes to nutrition is discipline and consistency. The following guidelines are not new or magic, they are merely ideas to help you establish a framework from which you may create that disciplined consistency you currently lack.

1. Eat every 2-3 hours, no matter what. You should eat between 4-5 times per day. This does not mean eat giant meals every time you feed; this includes your snacks as well. Think of it more like grazing.

2. Eat some source of lean protein such as eggs, chicken, beef, lamb, turkey and fish, at every meal.

3. Eat fruits and or vegetables with each meal. The more different colors and textures the better.

4. Ensure that your carbohydrate intake comes primarily from fruits and vegetables.

5. Ensure that you get some fats every day. You want these to be primarily in the form of good or “friendly” fats such as those found from olive, flax seed and coconut oils, avocados, raw nuts and seeds, as well as fish like salmon, mackerel, sardines anchovy’s etc.

6. Drink primarily non-calorie containing beverages, the best choices being water and green tea. A good goal for water intake is about half your body weight in ounces a day. So, if you weigh 100 pounds, aim for 50 ounces a day and if you weigh 200, pounds aim for 100 ounces a day. (The rest of you can do your own math).

7. Eat mostly whole foods. This means foods found in their most natural state. There is no such thing as a donut tree and contrary to popular belief; nothing made out of flour (like bread, pasta and bagels) is a source of complex carbohydrates.

8. When you get off track, regroup quickly. Having one bad meal or snack here and there will not have a large impact on your overall success. What does negatively impact you is the snow ball effect. That common feeling of “well I screwed up lunch so I guess the whole day is shot”. Forget that stuff. Your next feeding is your next opportunity for success.

So what does this type of eating look like? Here is a simple way to think about it. To create a healthy plate meal, simply view your plate like a clock. Fill the position of 12 o’clock to 6 o’clock with colorful fruits and vegetables; fill the space from 6 o’clock to 9 o’clock with carbohydrates like yams or sweet potatoes, and fill the area from 9 to 12 o’clock with lean protein  in the form of beef, chicken fish and so on.

Most of the time if you stick with just two sections, the fruit and veggie section and the protein section you’ll be doing just fine. If you do include starches, for best results don’t let that starch section get any bigger then about ¼ of your plate.

So, don’t I need to know how many calories I am eating and how much fat etc? The answer is yes and no. For the greatest long term success I would recommend taking a few days and figuring this stuff out. Working with a good nutrition coach can really help. The most important thing however is that you just start making some good simple choices right away. I think you’ll find that when you do, the rest starts to take care of itself.

Here is what a day of this type of eating might look like:

(I’ve included a few examples for breakfast, lunch, dinner and snacks)

Meal Examples

Breakfast:

1. Scrambled Eggs and Fruit. 1 whole egg. 2-3 egg whites. Tomato, peppers onions etc (your choice). 1 large orange.

2. Cottage Cheese and Fruit. 1-cup cottage cheese (low fat or non-fat). 2 cups Fresh or water packed Pineapple or Peaches. I Tbsp Almonds (raw).

3. Protein Shake. 2 scoops Protein Powder. 1 cup Strawberries, fresh or frozen. 2/3 cup peaches, fresh or frozen. 1-2 cups water. 1 -1/2 Tbsp Almonds or flax-seed oil

Lunch:

1. Tuna salad. 4-6 oz of Albacore Tuna in water (drained). 1-2 Tbsp of sweet pickle relish (optional). 3-5 Tbsp of celery (diced). 15-20 seedless grapes. 1-1/2 Tbsp Mayo (homemade or safflower). 2-4 lettuce leaves. 1 large apple.

2. Chicken Caesar salad. Romaine lettuce (3-4 cups). Chicken precooked and cooled (4 oz). Parmesan cheese 1 Tbsp (grated). Caesar dressing (2 Tbsp).*

3. Cantaloupe Fruit Salad. ½ of a melon. I cup cottage cheese (low fat or non-fat). 5-10 seedless Grapes. ½ cup sliced Strawberries. 2 tsp Sunflower seeds.

Dinner:

1. Chicken salad. 4-6 oz chicken. 2 tbsp walnuts. 1 apple chopped. 1-cup grapes (cut in halves). 2 tbsp mayo (safflower or home made). 1-cup green beans.

2. Grilled Salmon and Vegetables. Salmon steak grilled (4-1/2 oz). Onions sweet large size (3 thick slices). ½ green pepper (sliced). 1 zucchini (sliced). Green salad (2 cups). I cup Peaches, fresh or frozen for desert.

3. Beef Tenderloin Dinner. 6 oz extra lean beef. Asparagus spears (10 – steamed). 3-4 cups green salad with tomato. Fresh fruit for dessert.

Snacks:

1. Cottage cheese with Pineapple. 1-Cup cottage cheese w/ 1-cup pineapple.

2. Hard-boiled Egg and Fruit. 1 whole egg. 1 egg white. 1 tangerine or orange.

3. String Cheese and fruit. 1-2 string cheese. 1 apple.

If you are serious about your health, you should be serious about your nutrition. Our health comes from the inside out. Feed your body good food, drink water and get enough sleep every day and you have gone a long way to insuring optimal health and high function for years to come. When we eat well it supports everything else we do. It makes it that much more likely, that you will achieve your athletic and aesthetic goals as well as perform at your best in the boardroom or on the mat. Remember, every time you go food shopping is a chance for you to make great choices. Now get out there and get to it.

Bonus Food Shopping List:

Protein

Fish:

• Salmon

• Tuna

• Cod

• Trout

• Halibut

• Shrimp

• Scallops

Eggs

Chicken breasts

Cottage cheese

Lean Red Meat:

• Flank Steak

• Ground Beef

• Top Round Cuts

Carbohydrates

Vegetables (not limited to):

• Broccoli

• Green Beans

• Spinach

• Lettuce

Mixed Beans

Carbohydrates

Fruits (not limited to):

• Berries

• Apples

• Oranges

• Kiwi

• Grapefruits

Carbohydrates
Grains & Starches

Oatmeal/Oat bran

Sprouted Flour-less Mixed-grain bread

Brown Rice

Quinoa

Sweet Potatoes

Millet

Fats

Flax oil/Flax meal

Fish oil (EPA / DHA)

Olive oil / Olives

Mixed nuts:

• Almonds

• Walnuts

• Brazil

• Pistachios

Avocados

Coconut Oil

Butter (occasionally)

Macro Nutrient Servings:

Fruit. 1 serving =

1 medium sized fruit, ½ banana, 1-cup berries, ¼-cup dried fruit. 1-cup melon.

Veggies. 1 serving =

½ cup cooked or raw, 1 cup leafy.

Protein. 1 serving =

4-5 oz fish, poultry, pork or lean beef. 1-cup tofu, 1-cup cottage cheese.

Starchy Carbs. 1 serving =

½ cup cooked rice, pasta or grains, ½ cup cooked cereal.

BONUS RECIPE:

*Caesar Dressing:

• 1 Tbsp Olive Oil

• 1 Tbsp Red Wine Vinegar

• ½ Tbsp Lemon juice

• 1-2 cloves garlic, pressed

• ½ tsp Worcestershire sauce

• ½ tsp anchovy paste

• ½ tsp dry mustard

• ½ tsp fresh ground pepper

Place all ingredients in a jar and shake until blended.

 

PAU for NOW

TAKU

ON VACATION!!

Hey everyone, I am taking a little break. This will be the first time in 5 years that I have not updated my blog at least once a week or so. For new visitors, I have five years worth of stuff on here so there is tons of great information to keep you busy. For any regulars (if I actually have some) don’t worry, I’ll be back soon, and fired up to get things going again. Till then, take care, be well, and enjoy the rest of your summer.

PAU for NOW

TAKU

THE MAGNIFICENT SEVEN:

SEVEN EXERCISES YOU SHOULD BE DOING:

By TAKU

This week I want to talk about the basics of buildng total-body strength. The cornerstone is hard work on basic exercises. Make your workouts brief, intense, and infrequent. Be consistent, train hard on two or three non-consecutive days per week.

Below are seven exercises everyone should strive to include in their workout plan. These seven exercises are probably responsible for building more strength and muscle than almost any other exercises around.

BARBELL SQUAT:

SINGLE LEG CALF RAISE:

 

STANDING OVERHEAD PRESS:

CHIN-UP:

DIP:

BARBELL CURL:

STIFF-LEGGED DEADLIFT:

You can include these movements as part of your overall plan, or you can build your routine entirely around just these seven exercises alone.

(Click the link at the top to see an example of how to combine these exercises into a very effective workout)

PAU for NOW

TAKU

TRY THIS: DOUBLE EIGHT

This week I offer another brief, intense, efficient strength training program.

It’s called the “DOUBLE EIGHT”.

This workout was created by Dr Wayne Westcott. It is a combination of classic Arthur Jones style H.I.T. training, paired with the equally classic Delorme Watkins protocol.

The Double-Eight Program is based on the subject’s eight-repetition maximum (8RM) weight-load, which is typically completed with approximately 80 percent of maximum weight-load. Each exercise repetition is performed in about six seconds (a two-second lifting phase and a four-second lowering phase), through a relatively full range of joint movement.

Set one. The first set begins with eight repetitions at 50 percent of the 8RM weight-load, Although this is a relatively light warm-up set, it activates the neuromuscular system in preparation for a relatively heavy follow-up set. Due to the low effort required for the first set, lifters rest only 60 seconds before performing the second set.

Set two. The second set is performed with the 8RM weight-load, and lifters perform as many repetitions as possible. Exercisers almost always complete more repetitions with their 8RM weight-load when they first perform a preparatory set with 50 percent of their 8RM weight-load. The time requirement for the light exercise set (50 seconds), recovery period (60 seconds) and heavy exercise set (50 to 60 seconds) is less than three minutes. If lifters complete eight multi-muscle exercises per workout, the total training time (including a one-minute recovery between exercises) is about 30 minutes.

Progression. To enhance performance improvement, exercisers can increase the 8RM weight-load whenever nine repetitions can be completed in good form. To emphasize gradual progression, they generally add only 2.5 to 5 pounds of resistance to the previous weight-load. In many cases, our participants increase their exercise weight-loads every training session.

Frequency. Although brief, the Double-Eight Program is so physically demanding that our participants only perform two workouts per week (typically Mondays and Fridays). This provides ample time for muscle recovery and remodeling, and reduces the risk of overtraining.

Exercises. For our program, we prefer a push-pull routine, pairing opposing muscle groups on successive exercises. Our standard eight-exercise program is presented in Table 1. As you will note, these are all multi-joint exercises that involve several major muscle groups.

Summary and application

The Double-Eight Program is a basic and brief strength-training protocol that features a low-effort preparatory set with 50 percent of the 8RM weight-load, followed by a high-effort stimulus set with the 8RM weight-load. We recommend a 60-second recovery period between the successive sets, as well as between the different exercises. We have had excellent results with this structured and supervised 30-minute high-intensity training program.

Our participants’ favorable response to the Double-Eight Program may be related to the following factors:

l. A limited number of exercises, each of which involve several major muscle groups.

2. An alternating sequence of pushing and pulling exercises.

3. Neuromuscular facilitation of the prime-mover muscles, resulting from the preparatory, low-effort exercise set.

4. A focus on one high-effort set of each exercise.

5. One-one-one training sessions with encouraging instructors.

Table 1. Strength-Training Programs for Advanced Exercisers

STRENGTH  
EXERCISE
MAJOR   MUSCLE GROUPS SET   ONE SET   TWO
Leg press / Squat Quadriceps, hamstrings, gluteus   maximus 8 reps. with 50% 8 RM weight-load 8 reps. with 8 RM weight-load
Dip Pectoralis major, anterior deltoids,   triceps 8 reps. with 50%8RM weight-load 8 reps. with 8 RM weigh=tload
Chin-up Latissimus dorsi, posterior deltoids,   biceps 8 reps.with 50%8RM weight-load 8 reps.with 8 RM weight-load
Chest press Pectoralis major, anterior deltoids,   triceps 8 reps.with 50%8RM weight-load 8 reps. with 8 RM weigh-tload
Seated row Latissimus dorsi, posterior deltoids,   biceps 8 reps.with 50%8RM weight-load 8 reps.with 8 RM weight=load
OH Press Deltoids, upper trapezius, triceps 8 reps.with 50%8RM weight-load 8 reps. with 8 RM weight=load
Pull-down Latissimus dorsi, posterior deltoids,   biceps 8 easy reps with assistance 8 hard reps
Incline Press Pectoralis major, anterior deltoids,   triceps 8 easy reps with assistance 8 hard reps.

Give the DOUBLE EIGHT a try. You’ll be glad you did.

PAU for NOW

TAKU

Truth Not Trends: NUTRITION / WEIGHT CONTROL

 

1. The bottom line: if the total number of calories consumed is less than the number used to support basal metabolism, thermo-genesis and activity energy demands, weight LOSS will occur. Likewise, weight GAIN will occur if calories consumed exceeds energy demands.

2. Due to their various functions within the body, the time-proven breakdown of the daily recommended percentages of the three macronutrients – carbohydrates (40-55%), proteins (20-30%) and fats (25-30%) – is still reasonable advice.

3. You can’t go wrong if these are on your grocery list: fresh fruits and vegetables, whole grains, high-fiber foods, skinless chicken and fish, lean red meat and anything low in saturated fat, high fructose corn syrup, white flour and sodium. Attempt to emphasize complex carbohydrates over simple sugars and go for lean, unsaturated proteins over high-fat proteins.

4. Nothing beats plain old water. 70% of your body is water. Drink periodically to stay hydrated. It’s literally free, for Pete’s sake.

5. Eat breakfast! If you skip it, then eat lunch at noon, you will have gone 12 -16 hours without food from the previous day! Skipping breakfast slows your metabolism, lowers your energy level, hinders muscle weight gain for those attempting to build muscle and encourages binge-eating later in the day.

6. Excessive alcohol consumption = dehydration, increased fat storage, lower strength levels and a greater risk of a D.U.I. None of those options are attractive.

7. Pre- and post-exercise feeding: pre-exercise = complex carbs + low in fat. Post-exercise = simple carbs + protein.

8. If you are attempting to lose body fat, a) strength train regularly (to keep metabolically expensive muscle), b) eat fewer calories spread out over 5 to 6 feedings each day (speeds metabolism and creates a calorie deficit) and c) be disciplined not to eat if feeling hungry between feedings (indicates your tapping fat storage sites).

9. 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.

10. More bang for the buck: try circuit strength training. Rather than plod away at a low-level for 30, 45 or 60 minutes on a treadmill, elliptical machine or running track, a more time-efficient 20-30 minute strength training circuit will not only use more calories per unit of time, it will also increase calorie consumption post-exercise due to a greater recovery demand placed on the body. Physically demanding circuit strength training is the total package: more muscle contractions = more energy expended, more muscle fibers overloaded = better muscle tone / strength, and the higher the intensity of work = the greater the demand placed on the cardio-vascular system.

TAKU’s NOTE: This weeks article courteousy of my friend Tom Kelso.

PAU for NOW

TAKU

 

Overcoming Procrastination

According to a study published by University of Calgary Professor Piers Steel in the Psychological Bulletin, 26 percent of Americans think of themselves as chronic procrastinators. Should we be surprised? We truly have many weapons of mass destruction when it comes to killing time. If we are not watching TV, we have You Tube. When that gets tiresome, we Google up anything we can imagine. When we leave our home or office, we have cell phones, iPods and BlackBerrys to distract us. According to Professor Steel, “It’s easier to procrastinate now than ever before. We have so many more temptations. It’s never been harder to be self-disciplined in all of history than it is now.”

In addition to temptations, I believe we procrastinate because of Too Much Information (TMI) and misplaced fears. I will get to TMI a bit later, but let’s talk about misplaced fears…

In the ten + years that I have been a Personal Fitness Trainer, I have worked with a couple of thousand people who have asked me various questions about my experience in losing almost 200 pounds. The top two questions are:

“Did you have a bunch of loose skin after you lost the weight?

“How long did it take you to lose all that weight?”

Notice that NONE of these questions actually pertains to how I lost the weight rather they reveal the fears of the person asking the question. My standard response to the skin question is for the person to worry about saving his/her own skin first. Loose skin is a minor problem compared to an early death. When I tell someone that it took me four years to lose all my weight, I often hear, “I can’t wait that long!” To that I reply, “If you don’t start now, where will you be in four years?”

TMI is also a common cause for procrastination. People often tell me that they won’t do aerobic exercise because they just bought a heart rate monitor and they aren’t sure at which heart rate zone they should be exercising. (See my website http://www.xbigman.com/faqs/faq_05.html for a short discussion of heart rate zones).

Do you recognize a pattern here? Our misplaced fears and TMI are causing us to put the cart before the horse. We need to be the horse and gallop into action.

I procrastinated myself into a 368 pound body more than 16 years ago. With each “wait,” I gained more weight. I could feel my life flowing out and my body shutting down. What finally gave me the courage to act was the realization that any move I made would be an improvement over what I was not doing.

Mark before the transformation

I bought a stationary exercise bike and struggled to ride it for two minutes. Rather than get discouraged and procrastinate, I got back on the bike and rode it the next day. Each additional minute I could ride was an immediate triumph that fueled my determination. That simple action of riding a bike for two minutes led to a four-year campaign to reclaim my life and gain an even better life.

A few years back, on February 12, I celebrated my 50th birthday and I was truly thankful that I took that two-minute ride. That ride let me stick around long enough to find a beautiful wife, have two beautiful daughters and find my calling as a Personal Fitness Trainer. I am just getting warmed up. I know there are other people out there that are desperately seeking the courage to start their own ride and find the joy that I have been able to find. To these people I say if I can do it, anyone can!

Mark finishing Florida Triathlon

If you are one of these people who struggle to get started, remember that any small step is a step in the right direction. Doing nothing will always get you nothing.

Here are a few suggestions to get started:

Get a check-up from your doctor.

Once your doctor has cleared you for exercise, get started now!

Exercise can take many forms and does not have to be at a gym.

Walk rather than ride a car (or park farther away so that you can walk).

Take the stairs instead of the elevator.

Start keeping a food journal listing what you eat, how much you eat, when you eat and what you are doing while you eat. (A dietary log can be found in the “Downloads” section of hybridfitness.tv)

This information will help you discover triggers to overeating and what I call “leaks.” A leak is consistent consumption of high caloric, low-nutrition foods and beverages. A classic leak is sodas and alcohol. A person who gives up one soda or alcoholic beverage per day can actually lose approximately ten pounds in one year.

That’s it for now. I have yet another AARP application to turn down!

To Victory!

Mark “XBigMan” Davis

“It is common sense to take a method and try it; if it fails, admit it frankly and try another. But above all, try something.”

Franklin D. Roosevelt

“Things may come to those who wait, but only the things left by those who hustle.” Abraham Lincoln (Abe and Mark share the same birthday).

TAKU’s Note: Thanks to my friend and colleague Mark “X-BIG MAN” Davis for sharing some of his experience with us here at Hybrid Fitness. I know that procrastination is something I fight with every week.  Now turn off the computer and GET TO IT!!

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

Product Review: “ A Practical Approach To Strength Training”

“ A Practical Approach To Strength Training”
4th edition by Matt Brzycki
In the 70’s I was training with Arthur Jones at the Quonset Hut at Deland High School . I had met Arthur (“Art” at the time) at the Teen Age Mr. America Contest held in York Pa. After much urging and prodding by Arthur I started making the trip up to Deland and Lake Helen , Florida 1-3 times a week. I was living in Winter Haven , Florida and it wasn’t a short drive. I had an opportunity to go to work for Arthur on the ground floor of the new Nautilus operation. I chose, instead, to go to work elsewhere. I went as often as I could and became friends with many of the people that came and went. With Arthur’s recommendation I started working for POLK Jr. College ( Now POLK College ) as a Strength Coach using a full line of new Nautilus and some Universal equipment. I wasn’t able to go up and train as often once I started with PJC but felt I had what I needed to train well. As time went on Nautilus grew and then exploded! Nautilus was everywhere and was killing the competition.
Fast forward a few years and I had gotten busy and Arthur was really busy. We had less contact, except for a phone conversation now and then. I had fallen out of the loop. I got a computer and started looking around for training info. Fortunately “Cyberpump” was one of the sites I found. On Cyberpump were many articles by Matt Brzycki. I printed everything by him I could find, also everything by Dr. Ken. What they were writing about was what I remembered when I was going to Deland. My interest in “High Intensity Training” had peaked again. On a vacation to Naples , Florida , I took a stack of articles to read by the pool. While reading the articles I found out about the first edition of “A Practical Approach.” I dropped everything and went looking for a bookstore. I found the book and went back to the Ritz Carlton and immersed myself in this book. I was hooked. During this time I was asked to write some articles about my experience with Arthur. I called him and asked his permission and he said “Do what you want.” That is how I got involved with sharing my “HIT” experience, Matt along with Dr. Ken, were the catalyst. Thank you Cyberpump and Bill Piche.
 
About “A Practical Approach” 4th edition
I thought the first edition was good but this new one is far better. It has much, much more information on many more subjects, with up to date, current information. It is now a complete manual on Strength Training and Conditioning, on several methods, levels, and subjects. Like the title says it’s “A Practical Approach.” Matt has a great deal of experience as a competitor, Coach, Trainer, and speaker, years of it. We first met at a Tampa Bay Bucs Clinic, where he was one of the main speakers. We both got bored at the same time and met in the lobby and had a nice talk.  He reads all the research and unlike me, actually understands it. Combined with all this experience and all his contacts in the Strength Community, we are the ones that benefit, anytime Matt starts writing.
From the Inside Flap:
TABLE OF CONTENTS

Acknowledgements
1 Basic Anatomy and Muscular Function
2 The Physiological Basis of Physical Training
3 Genetics and Strength Potential
4 Strength Training
5 Strength Training for Females
6 Strength Training for Youths
7 Strength Training for Older Adults
8 Free-Weight Exercises
9 Machine Exercises
10 Manual-Resistance Exercises
11 Designing and Varying the Strength Program
12 Rehabilitative Training
13 Flexibility Training
14 Aerobic Training
15 Anaerobic Training
16 Metabolic Training
17 Power Training
18 Skill Training
19 Nutritional Training
20 Nutritional Supplements
21 Nutritional Quackery
22 Weight Management
23 A Primer on Steroids
24 Strength and Fitness Q&A
Appendix A: Summary of Free-Weight Exercises
Appendix B: Summary of Machine Exercises
Appendix C: Summary of Manual-Resistance Exercises
Chapters 18 through 23 were very much of interest to me as well as Chapter 3. I really enjoyed this book!
From Matt:
In 1984, I started writing articles for magazines. After a while, my plan was to write articles such that I could later re-write them as chapters and then organize them into a book. By 1988, I had stockpiled enough articles to form the backbone of a book. Around the middle of the year, I sent a book publisher a proposal for A Practical Approach to Strength Training. I soon learned that getting an article accepted for publication in a magazine was much easier than a book. My first five proposals to publishers were rejected. In late January 1989, I sent out one more proposal. I decided that if it resulted in a sixth rejection letter, there would be no more attempts. The proposal was accepted and, as they say, the rest is history. In 1991, I wrote a second edition which wasn’t much of a change from the first edition. For the most part, I re-wrote some of the content, corrected a few mistakes and added a little new material but, again, it wasn’t much of a change. Although the first two editions sold nicely and were generally well accepted, they were criticized by some for being too anecdotal without much in the way of scientific support. In 1994, I decided to answer the critics with a third edition that focused on the relevant research. That edition – published in 1995 – was quite different from the first two. For one thing, the third edition was much larger, in format as well as content, going from 7 x 10 and about 40,000 words to 8.5 x 11 and about 90,000 words. Second, there was a greater emphasis on research. Unfortunately, the book was so research-based that it was somewhat difficult to read.
A lot has happened in the industry since that third edition came out 17 years ago. So I had nearly two decades of catching up to do. One of the great things about working at a university – at least from my perspective – is free, on-line access to dozens of peer-reviewed journals. Having this type of research literally at my fingertips was a tremendous help in doing the fourth edition.
This new edition has given me the opportunity to fill in the gap, so to speak, with everything that’s gone on in the fitness industry during the past 20 years or so. It has also allowed me to revise old content, add new content and correct what I thought was a huge shortcoming of the third edition and that was the writing style. This fourth edition is a much easier read with a more conversational and less “militant” tone yet still has a strong reliance on the scientific research. And despite what the title suggests, this book goes way beyond strength training; it’s really more of an all-around fitness book.
Matt, you did what you set out to do. Well done. Thanks!
TAKU’s NOTE: I have several copies of Matt’s book (3rd edition), and it is one of my favorites. Like Jim, I am a big fan of Matt’s work and have read everything of his I can get my hands on. He is a masterful writer with an excellent grasp on the intricate workings of Evidence based strength and conditioning protocols. I am really looking forward to picking up a copy of this book.

Low Carb Dieting (the truth): Part 2

The body derives it’s energy from four key fuels:

1) glucose

2) proteins

3) free fatty acids

4) ketones

The primary determinant of the fuel utilized is the availability of carbohydrate.The body has three storage units that can be utilized during times of calorie deprivation:

1) Carbohydrate, which is stored in liver and the muscles

2) Protein, which can be converted to glucose in the liver

3) Fat, which is stored primarily in adipose tissue.

Under specific conditions a fourth fuel comes into play -ketones which are derived from the incomplete breakdown of free fatty acids. Under normal dietary conditions ketones play a minimal role in energy prodcition. During times of Low carb dieting or starvation diets ketones impact energy production significantly.

When looking at storage of bodily fuels triglyceride is the most abundant. Carrbohydrate stiores are minimal compared to protein and fat. Although stored protein could possibly fuel the body longer than stored carbohydrates too much reliance and protein for energy could result in death. The average person has enough body fat to live for months without food. There are numerous documented cases where morbidly obese patients were fasted for up to one year.

In gereral the body utilizes the fuel that is most abundant in the bloodstream. As an example when glucose elevates in the bloodstream the body will utilize mostly glucose. When glucose levels begin to lower the body uses less glucose. When decreasing carbohydrate availability the body begins a metabolic shift resulting in a higher dpendence on fat for energy.

Many trainees like to point to the fact that a high carb diet is protein sparing. Keep in mind while a high carb diet is protein sparing it is also fat sparing. High levels of carbohydrates decrease the use of fat for fuel.

In the initial days of fasting prtein is converted to glucose. This is where some people formed the idea that low carb diets were muscle wasting. With an adequate amount of protein intake these muscle wasting effects can be minimized in the early stages of the diet. As the body becomes ketogenic protein is spared.

Most tissues of the body can use FFA for fuel. Although, there are tissues that cannot utilize FFA for fuel including brain, red blood cells, renal medulla, bone marrow and type 2 muscle fibers. One of the biggest mis-conceptions about human physiology is the belief that the brain can only run on glucose. Under normal dietary conditions the brain primarily functions by using glucose, but under conditions of ketosis the brain can run efficiently by using ketone bodies. Arguably the most important tissue in terms of ketone body usage is the brain which can derive up to 75% of it’s energy requirements from ketone bodies once adaptation occurs. Other research indicates that ketone bodies are the preferred fuel of many tissues. One exception is the liver which does not use ketones for fuel, but relies on FFA.

There are several factors which influence the fuel used by the body.

Factors influence fuel utilization

1. Amount of each nutrient being consumed

2. Level of hormones such as insulin and glucagon

3. Bodily stores of each nutrient

4. Levels of regulatory enzymes for glucose and fat breakdown

Amount of nutrient being consumed

There are four substances that we dervie calories from. These include:

1) carbohydrate

2) protein

3) fats

4) alcohol

Generally speaking, the body utilizes glucose in direct proportion to the amount of carbohydrate being consumed. If carb intake increases the bodies utilization increases and vice-versa.

When protein intake increases protein oxidation will also increase to a degree. If protein intake drops the body will use less protein for fuel. The body attempts to maintain body protein at constant levels.

The amount of dietary fat being consumed does not significantly increase the amount of fat used for fuel by the body. Fat burning is determined indirectly by alcohol and carbohydrate consumption. The consumption of alcohol will almost completely inhibit the bodies ability to burn fat for fuel. The greatest rates of fat oxidation will occur when carbohydrates and alcohol are limited. Levels of muscle glycogen also regulate how much fat is used by the muscle.

HORMONES

Insulin’s primary role is to keep blood glucose in a range of 80-120 mg/dl. When blood glucose raises above 120 the pancreas releases insulin to lower blood glucose. The greatest increase of blood glucose come after the consumption of carbohydrate (different types have differing effects). Protein causes a smaller increase in insulin output because some individual amino acids can be converted to glucose. FFAs and ketones can also stimulate an insulin response, but the response is a great deal less than that which comes from the consumption of protein or carbs.

As blood glucose drops insulin levels decrease as well. With the decrease in insulin the body begins to break down stored fuels. Fat cells are broken down into glycerol and FFAs and released into the bloodstream. Proteins are broken down into individual amino acids and glycogen stored in the liver is broken down into glucose and released into the bloodstream.

Glucagon is a hormone released from the pancreas that acts to control blood glucose as well. Glucagon acts to raise blood glucose when it drops below normal. Glucagon’s main action is in the liver as it breaks down liver glycogen and releases it into the blood stream. Glucagon also plays an important role in ketone body formation in the liver. Glucagon released is stimulated by exercise, decreasing blood glucose and insulin and protein consumption. Elevated levels of insulin inhibut the pancreas from releasing glucagon

From the information provided above it is apparent that insulin and glucagon play antagonist roles to one another. Insulin is primarly a storage hormone: while glucagons’s primary role is to moblilze fuel stores for use by the body.

Growth hormone is another hormone which has numerous effects on the body. GH is released in response to exercise, a decrease in blood glucose, and carb restriction or fasting. GH is a growth promoting hormone increasing protein synthesis in the muscle and liver. GH also acts as a FFA mobilizer.

Most of the anabolic effects of GH are mediated through a class of hormones called insulin-like growth factors (IGFs). IGF-1 is the key contributor to anabolic growth in most of the bodies tissues. GH stimulates the liver to produce IGF-1 but only in the presence of insulin. High GH levels in combination with high insulin levels (protein carb meal) will raise IGF-1 levels increasing anabolic reactions in the body. On the other end high GH levels with low insulin levels will not cause and increase in IGF-1 levels.

The thyroid gland produces two hormones, thyroxine (T4), and triidothyronine (T3). In the human body T4 is primarily a storage form of T3 and plays few physiological roles itself. Thyroid hormones can have an effect on all tissues of the body. Chronically low carb intake can significantly lower thyroid hormone.

Cortisol is a catabolic hormone released by the adrenal glands. Cortisol is involved in gluconeogenesis as well as fat breakdown. Cortisol is required for life but excessive amounts can be detrimental to health causing protein breakdown, bone tissue degradation, immune system impairment, connective tissue and skin weakening.

Adrenaline and noradrenaline (epinephrine and norepinephrine) are released from the adrenal glands and are frequently referred to as fight or flight hormones. These hormones are generally released in response to cold, exercise, or fasting. Epinephrine is released from the adrenal medulla, while nor epinephrine is released primarily from the nerve terminals. The primary role the adrenal hormones adrenaline and nor – adrenaline play in the ketogenic diet is to stimulate free fatty acid release from fat cells.

In humans, insulin and adrenaline and nor-adrenaline have the most profound effect on fat mobilization. In general, insulin acts as storage hormone while adrenaline and nor-adrenaline stimulate fat breakdown.

LIVER GLYCOGEN

All foods coming through the digestive tract are processed initially in the liver. In general, liver glycogen is the key determinant of the body’s tendency to store or breakdown nutrients. There is a direct correlation between liver glycogen levels and bodyfat levels. High levels of liver glycogen are usually related to higher bodyfat levels.

The liver serves as a storehouse for glycogen. Liver glycogen is broken down in response to glucagon and released into the bloodstream. When liver glycogen is full the body is generally in an anabolic state. Incoming nutrients are stored as glycogen, proteins, and triglycerides. This is sometimes called the fed state.

When liver glycogne is depleted the liver shifts roles and becomes catabolic. Glycogen is broken down into glucose, protein is broken down into amino acids, and triglycerides are broken down into FFA’s. This is often referred to as the fasted state.

Ketogenesis will occur when liver glycogen is depleted, blood glucose drops, and the insulin/glucagon ratio shifts.

ENZYME LEVELS

Enzyme levels are primarily determined by the nutrients being ingested in the diet and the hormonal levels that result from the ingestion. When carb intake is high and glucose and glycogen storage is stimulated the enzymes involved in fat breakdown are inhibited. On the other hand when insulin drops the enzymes involved with glucose use are inhibited and the enzymes involved in fat breakdown will increase.

Relevant research in regards to ketogenic dieting

A comparative study of two diets in the treatment of primary exogenous obesity in children

Pena L, Pena M, Gonzalez J, Claro A,

One hundred and four children, ages six to fourteen with exogenous obesity were subjected to two different diets, Ketogenic (low carb) and hypocaloric, for eight weeks.Body weight, serum triglycereides, cholesterol, glucose tolerance test, blood glucose, and plasma insulin determination were measured before and after diets. The results revealed significant differences in bodywt, and triglyceride concentration, with both diets. There were significant differences in the fasting insulin levels, insulinogenic index, and insulin concentration after a glucose tolerance test in the patients treated with a KD diet.

LOW CARB DIETING (THE TRUTH)

SEMINAR BY JAMIE HALE

AUG 20TH FITNESS ZONE LEXINGTON KY

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

Low Carb Dieting (the truth): Part 1

Almost everyone knows someone who has used a low carb diet. They have used it themselves had a friend use it or are getting ready to use it . Are these diets magic? Are they safe? Can I really eat all of the cheese and meat I want ? Will I die if I go into ketosis?

These are just a few common questions I hear in regards to questions that concern low carb diets. In this series of articles I will present readers with scientific facts and my practical observations for implications concerning low carb diets. Some low carb supporters will not like what I will have to say. Some low carb haters will not like what I have to say. The objective of these articles are to educate readers on the practical implications of low carb dieting. Some will be offended and some will say how can that be. Either way sit back and enjoy as I attempt to shed light on the highly talked about topic – low carb diets (ketogenic diets)

I have provided a brief overview of some the topics that will be discussed in this series of articles.

1. What type of changes occur while using low carb diets

2. Do low carb diets make me mean

3. Do low carb diets spare muscle

4. Can I gain weight on a low carb diet

5. How much weight can I expect to lose

6. Can this diet help my medical condition

7. Different types of low carb diets

8. Why you need to cycle higher days of carbs

9. Who needs low carb diets

10. Are they safe for children

11. Are they beneficial for athletes

The topics mentioned above are just a few that will be addressed in Low Carb Dieting.

Before we move any further let me introduce the word ketogenic. Must of you reading this article are probably familiar with the world as it implies low carb or restriction of carb intake. Simply put for our purposes the words ketogenic and low carb are synonymous. A couple of other comments I would like to make before we move on. This comment is for Low Carb supporters that swear of all vegetables and fruits. Get on medline.com and do some research. Go to the library and look through some journals. A complete diet for long term use needs to incorporate greens and some fruits to be healthy. A short term diet devoid of fruits and vegetables might not be that bad, but rejecting greens and any fruits for life is a bad idea.

This comment is for the low carb haters. One of the number one reasons most of America is fat is because of chronically high insulin levels. Which is primarily contributed to excessive carb intake. Don’t get me wrong I am not blaming high carbohydrate intake on all of our obesity problems. I should probably say excessive and the wrong types of carbohydrate at the wrong times are the problem. At the same time the answer is not to eat all of the saturated fat we can find : which can contribute to insulin insensitivity, elevated TG’s, increased lipogenesis and digestive problems.

What is a ketogenic diet? A diet that causes ketone bodies to be produced by the liver, and shifts the body’s metabolism away from glucose in favor of fat burning. A ketogenic diet restricts carbohydrates below a certain level (generally 100 per day). The ultimate determinant of whether a diet is ketogenic or not is the presence or absence of carbohydrate. Protein and fat intake vary. Contrary to poplar belief eating fat is not what causes ketosis. In the past starvation diets were used often to induce ketosis. I will repeat myself again and say lack of carbohydrate or presence of ultimately determines if the diet is ketogenic.

In most eating plans the body runs on a mixture of protein, fats and carbohydrates. When carbohydrates are severely restricted and glycogen storage (glucose in muscle and liver) is depleted the body begins to utilize other means to provide energy. FFA (free fatty acids) can be used to provide energy, but the brain and nervous system are unable to use FFA’s. Although the brain can use ketone bodies for energy.

Ketone bodies are by products of incomplete FFA breakdown in the liver. Once they begin to accumulate fast and reach a certain level they are released , accumulated in the bloodstream and cause a state called ketosis. As this occurs there is a decrease in glucose production and utilization. There is also less reliance on protein to meet energy requirements by the body. Ketogenic diets are often referred to as protein sparing as they help to spare LBM whiled dropping body fat.

In regards to ketogenic diets there are two primary hormones- insulin, glucagon that need to be considered. Insulin can be described as a storage hormone as it’s job is to take nutrients out of the bloodstream and carry them to target tissues. Insulin carries glucose from the blood to the liver and muscles, and it carries FFA from the blood into adipose tissue (stored fat triglyceride). On the other hand glucagon breaks down glycogen stores (especially in the liver) and releases them into the blood.

When carbs are restricted or removed insulin levels drop while glucagon levels rise. This causes enhanced FFA release from fat cells, and increased FFA burning in the liver. This accelerated burning of FFA in the liver is what leads to ketosis. There are a number of other hormones involved with this process as well.

In general we refer to three different types of ketogenic diets.

1. STANDARD KETOGENIC DIET- A diet containing l00 or less grams of carbohydrates is referred to as STANDARD KETOGENIC DIET

2. TARGETED KETOGENIC DIET- consuming carbohydrates around exercise, to sustain performance without affecting ketosis.

3. CYCLICAL KETOGENIC DIET- alternates periods of ketogenic dieting with periods of high carbohydrate intake

The Beginning of Ketogenic diets

Originally ketogenic diets were used to treat obesity and epilepsy. In general ketogenic diets are similar to starvation diets in the responses that occur in the body. More specifically these two states can be referred to as starvation ketosis and dietary ketosis. These similarities have led to the development of modern day ketogenic diets.

Ketogenic dieting has been used for years in the treatment of childhood epilepsy. In the early 1900’s times of total fasting was used to treat seizures. This caused numerous health problems and could not be sustained indefinitely.

Due to the impracticalities and health problems occurring with starvation ketogenic diets researchers began to look for a way to mimic starvation ketosis while consuming food. They determined that a diet consisting of high fat, low carb and minimal protein could sustain growth and maintain ketosis for a long period of time. This led to the birth of the original ketogenic diet in 1921 by Dr. Wilder. Dr Wilder’s diet controlled pediatric epilepsy in many cases where drugs and other treatments failed.

New epilepsy drugs were invented during the 30’s, 40’s and 50’s and ketogenic diets fell to the wayside. These new drugs lead to almost disappearance of ketogenic diets during this time. A few modified ketogenic diets were tried during this time such as the MCT (medium chain triglycerides) diets, but they were not welly accepted.

In 1994 the ketogenic diet as a treatment for epilepsy was re-discovered. This came about in the story of Charlie a 2yr old with seizures that could not be controlled with medications or other treatment including brain surgery. Charlie’s father had found reference to the diet through his research and ended up at Johns Hopkins medical center.

Charlie’s seizures were completely controlled as long as he was on the diet. The huge success of the diet prompted Charlie’s father to start the Charlie foundation. The foundation has produced several videos, and published the book The Epilepsy Diet Treatment: An Introduction to the Ketogenic diet. The foundation has sponsored conferences to train physicians and dietitians to implement the diet. The exact mechanisms of how the ketogenic diet works to control epilepsy are still unknown, the diet continues to gain acceptance as an alternative to drug therapy.

Obesity

Ketogenic diets have been used for at least a century for weight loss. Complete starvation was studied often including the research of Hill, who fasted a subject for 60 days to examine the effects. The effects of starvation were very successful in regards to treatment of the morbidly obese as rapid weight loss occurred. Other characteristics attributed to ketosis, such as appetite suppression and sense of well being, made fasting even more attractive for weight loss. Extremely obese patients have been fasted for up to one year and given nothing but vitamins and minerals. The major problem with complete starvation diets is the loss of body protein, primarily from muscle tissue. Protein losses decrease as starvation continues, but up to one half of the total weight loss can be contributed to muscle and water loss. In the early 1970’s Protein Sparing Modified Fasts were introduced. These diets allowed the benefits of ketosis to continue while preventing losses of bodily proteins. They are still used today under medical supervision In the early 70’s Dr. Atkins introduced Dr. Atkins Diet Revolution With millions of copies Sold the diet generated a great deal of interest. Dr. Atkins suggested a diet limited in carbohydrate but unlimited in protein and fat. He promoted the diet as it would allow rapid weight loss, no hunger and unlimited amounts of protein and fat. He offered just enough research to allow the diet recognition. Although most of the evidence supporting the diet was questionable. During the 1980’s Michael Zumpano and Dan Duchaine introduced two of the earliest CKD’s THE REBOUND DIET for muscle gain and then the modified version called THE ULTIMATE DIET for fat loss. Neither diet became very popular. This was likely due to the difficulty of the diet and the taboo of eating high fat. In the early 90’s Dr. Dipasquale introduced the ANABOLIC DIET . This diet promoted 5 days of high- fat-high protein-low carb consumption while eating high carbs and virtually anything you wanted for two days. The diet was proposed to induce a metabolic shift within the five days of eating low carbs (30 or less). The metabolic shift occurred as your body switched from being a sugar burning machine to a fat-burning machine. A few years later Dan Duchaine released the book UNDERGROUND BODYOPUS: MILITIANT WEIGHT LOSS AND RECOMPOSITION . The book included his CKD diet which he called BODY OPUS. The diet was more specified than the Anabolic Diet and gave exercise recommendations as well as the basics concerning exercise physiology. Most bodybuilders found the diet very hard to follow. The carb load phase required eating every 2 hrs and certain foods were prescribed. I personally loved the book, but felt the difficulty of the diet made it less popular. In this author’s opinion Ducahine’s book is a must read for anyone interested in Nutrition. Ketogenic Diets have been used for years to treat specific conditions such as obesity and childhood epilepsy. The effects of these diets have proven beneficial in a number of these well documented cases, but for some reason when we mention any type of low carb diet (ketogenic diet) people begin to tell us about how their doctor or friend told them it would kill them or how that diet was shown to damage the liver or kidneys. Keep in mind epileptic children have been in ketosis for up to three years and shown no negative effects; quiet the opposite. The weight loss in morbidly obese patients has been tremendous and the health benefits numerous. Maybe before coming to the conclusion that all types of ketogenic diets are bad other factors need to be considered such as activity levels, type of ketogenic diet, length of ketogenic diet, past eating experience, purpose of ketogeninc diet, individual body type and response to various eating plans, current physical condition, and quality of food while following ketogenic diet. As you can see there are numerous factors that come into play when saying a diet is good or bad. I think people should take the time look at the research and speak with various authorities in regards to low carb diets before drawing conclusions from the they says.

Relevant research in regards to ketogenic dieting

Efficacy and safety of the ketogenic diet for intractable childhood epilepsy: Korea multi-centric experience

Chul Kang H, Joo Kim Y, Wook Kim D, Dong Kim H,

Dept of pediatrics, Epilepsy center, Inje Univ Coll of Med, Sanggye Paik Hospital, Seoul Korea

The purpose of the study was to evaluate the safety of the ketogenic diet, and to evaluate the prognosis of the patients after successful discontinuation of the diet in infants, children and adolescents with refractory epilepsy. The study looked at patients who had been treated with KD during 1995 through 2003 at Korean multicenters. The outcomes of the 199 patients enrolled in the study at 6 and 12 months were as follows: 68% and 46% of patients remained on the diet, 58% and 41% showed a reduction in seizures, including 33% and 25% who became seizure free. The complications were mild during the study, but 5 patients died during the KD. No significant variables were related to the efficacy, but those with symptomatic and partial epilepsies showed more frequent relapse after completion of the diet. The researchers concluded the KD is a safe and effective alternative therapy for intractable epilepsy in Korea, although the customary diet contains substantially less fat than traditional Western diets, but life-threatening complications should be monitored closely during follow up.

Reference

McDonald, L (1998) The Ketogenic Diet. Lyle McDonald.

Copyright 2005 Jamie Hale

LOW CARB DIETING (THE TRUTH)

SEMINAR conducted by Jamie Hale

Date- Aug 20th Location-Fitness Zone Lexington Ky

© 2006-2009 HybridFitness.tv. All Rights Reserved. Reproduction without permission prohibited.

An exercise routine you can do at the office

Ok, so your one of those people who just has the worst kind of schedule known to mankind. You get up at5amso you can get to the office by7amto start your day. You have to go to a parent-teachers meeting at your kid’s school right after work, then you have to take your kid to soccer practice after that. You seem to have days like this almost all the time. You never seem to have much time for yourself between all of the things you have to do every day, so how can you possibly find the time to incorporate exercise into your day? Exercise takes time, and time is one luxury you just don’t have.

Well, there is a way to get some exercise into your day and that way is to simply exercise at your desk. No, that was not a typo. Here is a little routine that you can do right at your desk. It doesn’t take up much time and while it will not make you a candidate for the next fitness competition, it will give your muscles enough work to stay firm.

Complete one set of each exercise in order. Do 10 to 20 repetitions of each exercise, and follow with 1 to 2 more sets in order if time permits it.

Chair crunch:

Sit tall in your chair with your feet flat on the floor. Begin to slowly round your upper back downward until you feel your abdominal muscles tighten. Hold for 3-5 seconds, and then return to the start position.

Squats:

Stand up in front of your chair. Sit back into a squat like you are sitting back down in your chair, keeping your weight on your heels and your knees behind your toes. When you are almost touching your chair with your butt, push yourself back to the standing position using your leg muscles.

Calf raises:

Stand in front of your desk and put your hands on the desk for balance. Lift yourself up onto the balls of your feet. Hold for 3 to 5 seconds, and then lower yourself back down to the floor.

Desk pushup:

Stand 4 to 5 feet away from your desk and put of your hands on the edge of the desk. Relax your lower body and using just your arms, lower your chest down toward the desk and stop when your chest is about 3 to 6 inches away from it. Then push yourself back up to the starting position again using only your arms.

Seated triceps lift backs:

Sit tall in your chair. Put your arms down at your sides with your palms facing forward. With your arms strait and elbows locked, slowly bring your arms up behind you until you feel your triceps muscles tighten. Hold for 3 to 5 seconds, then lower your arms back to the starting position.

Seated bicep curls:

Sit tall in your chair. Start with one arm down at your side, palm facing forward in a fist. Put your other hand over your fist and push against it for resistance while bringing your fist up toward your shoulder. Once your fist is close to your shoulder, lower it back down to the starting position maintaining constant resistance with the other hand throughout the entire movement. Complete all repetitions for that set, then switch sides and repeat.

After you have completed each exercise for the amount of repetitions and sets you can do, sit down and straighten your legs. Now gently reach for your toes until you feel you can’t go any further, hold for 10 seconds (do not bounce), then return to the starting position. Next, reach your arms out to your sides as far as you can. Keeping them fully extended, bring them slowly to the front and cross them over each other as far as you can. Hold for 10 seconds, and then return them to your sides. Now, reach your arms over your head as far as you can, hold for 10 seconds, and then return them to your sides.

Taking the time to do this simple but effective exercise routine at the office will help to keep you toned and you can do it even with the worst schedule possible because it can be done during your lunch break and still leave you enough time to eat your lunch.

Enjoy your workout.

PAU for NOW

TAKU