The Carb Rotation Diet
By Jason Hunter
I am not a big fan of diets, because I think in order to make a life style difference you must have a lifetime nutritional plan. Although, the carb rotation diet describes a 30 day diet, it also explains how to maintain your weigh goals after you have completed the diet. The best part about this E-Book is that it is very straight forward and easy to read. Each page is filled with helpful tips that most people take for granted. For example, put your fork on your plate after every bite to ensure that you chew your food completely and do not over eat.
I am skeptical about diets, because I feel that the only way to lose weight that has been proven is to reduce your calories to the point of a calorie deficit. I feel that the carb rotation diet gives you another strategy to decrease your calories and create a deficit. The difference between the carb rotation diet and many other diets is that you will not count calories and you are allowed to enjoy your favorite carbs more often.
The book has a great chapter about reading labels, which can be very helpful in dealing the slick marketing of the food industry. I would have liked to see some more sample meal plans and workouts. But, maybe Jason did not want to rob the reader of the opportunity to be creative and learn how to plan effectively. This plan is effective and most of us know that losing weight is not rocket science. It all comes down to making a decision to being consistent in following an effective plan of action.
Go to www.carbrotationdiet.com for more information.
Wednesday, June 18, 2008
Wednesday, May 14, 2008
Speed Camp is here
It is for those that have never received formal training on proper running mechanics.
Instruction on proper arm action during sprint phase
Basic Acceleration drills to work on proper shin angle
Proper warm-up before sprinting
Basic bodyweight exercises to increase strength
Improve your conditioning level, flexibility, and core strength
Mondays and Fridays from June 2nd- June 27th at 5:45 p.m.- 6:15 p.m. We will meet at the Ragsdale YMCA at the track on the second floor.
The cost is $35 per week for 1 month for 2 classes a week on MF.
We are only allowing 20 spots. Please respond ASAPTo reserve your spot. All others that do not reserve their spot or pay by May 30th will have to go to the waiting list. Thanks.
Instruction on proper arm action during sprint phase
Basic Acceleration drills to work on proper shin angle
Proper warm-up before sprinting
Basic bodyweight exercises to increase strength
Improve your conditioning level, flexibility, and core strength
Mondays and Fridays from June 2nd- June 27th at 5:45 p.m.- 6:15 p.m. We will meet at the Ragsdale YMCA at the track on the second floor.
The cost is $35 per week for 1 month for 2 classes a week on MF.
We are only allowing 20 spots. Please respond ASAPTo reserve your spot. All others that do not reserve their spot or pay by May 30th will have to go to the waiting list. Thanks.
Wednesday, April 2, 2008
Lift Big Weights and Fat Loss
Most people are afraid of lifting heavy weights. Don’t believe me… then take a look
at the squat rack at your gym. How many people do you see squatting? The crickets are chirping right now.Especially, during a fat loss phase when some people adhere to a light weight and more rep routine. It just does not make sense to try and attempt more volumewhen your caloric intake is so low. The risk of burning muscle as fuel is too great. Studies have shownthat testosterone decreases after 1 hour of strength training or physical activity. Why in the world would you want to be in the gym pounding your body for 2 hours when you do not have the nutrients necessary to build muscle?
I do not know about you but I am not a fan of the smoothed out look. I know most are wondering what that is, so Iwill tell you. It is when you see people that have lost weight, are skinny, but do not have any muscle tone. That is not a healthy look to me and muscle is one of the most metabolically challenging tissues in the body. No muscle means prepare forthe metabolism to slow down. How much abuse will the body endure with these marathon sessions before it starts to fallapart? Trust me not too much. Most people say, “Well Jim I am not hurt now and I have been doing this for so long.” Thismight be true but when is the last time you have had an assessment to examine muscle weaknesses and imbalances. I wouldsay a great number of people of people suffer from internal rotation of the shoulder complex and tight hip flexors just by having a deskjob or prolonged sitting at the computer. Man…that got me worked up and I am off topic. The point is if you lift heavy weightswith compound movements you will work more muscle in less time which is advantageous when in a caloric deficit during fat loss.Go ahead…be one of those that have muscle, look athletic, and use the Squat rack. You will not be the majority, but if you look at thefat loss statics I doubt you want to side with the majority.
at the squat rack at your gym. How many people do you see squatting? The crickets are chirping right now.Especially, during a fat loss phase when some people adhere to a light weight and more rep routine. It just does not make sense to try and attempt more volumewhen your caloric intake is so low. The risk of burning muscle as fuel is too great. Studies have shownthat testosterone decreases after 1 hour of strength training or physical activity. Why in the world would you want to be in the gym pounding your body for 2 hours when you do not have the nutrients necessary to build muscle?
I do not know about you but I am not a fan of the smoothed out look. I know most are wondering what that is, so Iwill tell you. It is when you see people that have lost weight, are skinny, but do not have any muscle tone. That is not a healthy look to me and muscle is one of the most metabolically challenging tissues in the body. No muscle means prepare forthe metabolism to slow down. How much abuse will the body endure with these marathon sessions before it starts to fallapart? Trust me not too much. Most people say, “Well Jim I am not hurt now and I have been doing this for so long.” Thismight be true but when is the last time you have had an assessment to examine muscle weaknesses and imbalances. I wouldsay a great number of people of people suffer from internal rotation of the shoulder complex and tight hip flexors just by having a deskjob or prolonged sitting at the computer. Man…that got me worked up and I am off topic. The point is if you lift heavy weightswith compound movements you will work more muscle in less time which is advantageous when in a caloric deficit during fat loss.Go ahead…be one of those that have muscle, look athletic, and use the Squat rack. You will not be the majority, but if you look at thefat loss statics I doubt you want to side with the majority.
Tuesday, December 18, 2007
Muscle Building in the Office
Here is a free gift about how to build muscle in the office.
5 Keys to Office Muscle
The holidays can be a train wreck to building muscle. Especially, if you work in an office setting throught out the holidays. Why you might ask? Let's just say everyone brings out the betty crocker in them and starts baking cookies and pies. It's like a junk food fest. If you are not careful it could start you on a month long binge of junk food. The fact is most people know when the Holidays are coming, but never prepare a strategy to turn the office into a muscle building factory. Below I listed several strategies that will build you a rock hard body and keep your hands out the office cookie jar. At least, keep your binges at bay.
1) Park far away from the office - This allows you to enjoy a walk that wil help burn the extra calories that are taken in during the holidays. It also helps the recovery process after some tough workouts in the weight room.
2) Drink plenty of water- Water, not only saturates the cells and moves food properly through your digestive system. It also keeps you full, which decreases the chance of shoving that extra chocolate cake in your mouth.
3) Bring healthy snacks to the office - There is nothing that helps you stay full like snacking periodically throughout the day on snacks that will help you build muscle and keep fat gain at a minimum. It will also regulate your insulin which is beneficial to stopping fat gain. Some examples are beef jerky, nuts, dried fruits, and high protein bars. Keep those snacks nearby and your physique will be the talk off the office.
4) More Activity- It simply makes sense to do more when you eat more. It is a formula of more in and more out for you if you plan to be ripped and muscular during the holidays. This could be just walking around the parking lot during lunch to burn some belly fat and flush out any bad blood from a greuling workout. It is low impact enough that it will not cause any soreness and will be easy to recover from. It is also a great time to ramp up the intensity of your workouts because your feedings will be at an all time high during the holidays. That is a prime time to pack on some serious slabs of muscle. Keep the wokouts short because if you are married like me this is when the wife will have you shopping all over the place.
5) Build a support group- It is great to have people that are after the same goals that you are. It will build accountability and create an atmosphere of success. That is of course if you have motivated people in your group. I like training with people that push themselves to the limit and are not there to talk. It creates an atmposhere for challenges and moving serious weights. If you have ever lifted with some motivated athletes you know all about the atmosphere I am talking about.
Coach Lamour is a performance enhancement specialists in the Jamestown, NC area. He has played football professionally and coached the pop warner level all the way up to college. He has written articles for EliteFts.com and currenlty enjoys training fat loss clients and athletes of all ages. He can be contacted at grorie@triad.rr.com. Pick up your free gift at http://wwwthechamber-jimmy.blogspot.com/
5 Keys to Office Muscle
The holidays can be a train wreck to building muscle. Especially, if you work in an office setting throught out the holidays. Why you might ask? Let's just say everyone brings out the betty crocker in them and starts baking cookies and pies. It's like a junk food fest. If you are not careful it could start you on a month long binge of junk food. The fact is most people know when the Holidays are coming, but never prepare a strategy to turn the office into a muscle building factory. Below I listed several strategies that will build you a rock hard body and keep your hands out the office cookie jar. At least, keep your binges at bay.
1) Park far away from the office - This allows you to enjoy a walk that wil help burn the extra calories that are taken in during the holidays. It also helps the recovery process after some tough workouts in the weight room.
2) Drink plenty of water- Water, not only saturates the cells and moves food properly through your digestive system. It also keeps you full, which decreases the chance of shoving that extra chocolate cake in your mouth.
3) Bring healthy snacks to the office - There is nothing that helps you stay full like snacking periodically throughout the day on snacks that will help you build muscle and keep fat gain at a minimum. It will also regulate your insulin which is beneficial to stopping fat gain. Some examples are beef jerky, nuts, dried fruits, and high protein bars. Keep those snacks nearby and your physique will be the talk off the office.
4) More Activity- It simply makes sense to do more when you eat more. It is a formula of more in and more out for you if you plan to be ripped and muscular during the holidays. This could be just walking around the parking lot during lunch to burn some belly fat and flush out any bad blood from a greuling workout. It is low impact enough that it will not cause any soreness and will be easy to recover from. It is also a great time to ramp up the intensity of your workouts because your feedings will be at an all time high during the holidays. That is a prime time to pack on some serious slabs of muscle. Keep the wokouts short because if you are married like me this is when the wife will have you shopping all over the place.
5) Build a support group- It is great to have people that are after the same goals that you are. It will build accountability and create an atmosphere of success. That is of course if you have motivated people in your group. I like training with people that push themselves to the limit and are not there to talk. It creates an atmposhere for challenges and moving serious weights. If you have ever lifted with some motivated athletes you know all about the atmosphere I am talking about.
Coach Lamour is a performance enhancement specialists in the Jamestown, NC area. He has played football professionally and coached the pop warner level all the way up to college. He has written articles for EliteFts.com and currenlty enjoys training fat loss clients and athletes of all ages. He can be contacted at grorie@triad.rr.com. Pick up your free gift at http://wwwthechamber-jimmy.blogspot.com/
Thursday, November 15, 2007
Get Fit Moms
7 Fat Loss Strategies For Busy Moms
By Holly Rigsby, CPT
www.FitYummyMummy.com
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use exercises that work more than one muscle at a time.When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.
3. Pair exercises.Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.
4. Keep your reps between 8 and 12.Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.
6. Perform total body workouts.You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.
7. Cardio is not the cure-all for fat loss.Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. www.FitYummyMummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
By Holly Rigsby, CPT
www.FitYummyMummy.com
Would you like to "jump start" your metabolism and lose your ‘mommy belly' once and for all? If so, the following seven tips are exactly what you need to improve your workouts and ignite your metabolism. Try some or all of these tips, but beware, the result may be a number of admiring second glances and the need to pull your ‘skinny jeans' out of the closet.
1. The majority of your workouts should be composed of free-weight, bodyweight or cable exercises.Compared to machines, free-weight, bodyweight and cable movements often require more skill, create muscular balance, and have a greater metabolic cost. For example, it is more difficult to balance the weights, and to coordinate muscles when performing free-weight exercises. Although this may sound like a disadvantage, it is actually a benefit. By balancing and stabilizing free-weights or cables you are working more muscles through a greater range of motion resulting in more muscles developed and more calories burned.
2. Use exercises that work more than one muscle at a time.When focusing on fat loss, you can't worry about "shaping" exercises, instead you should use exercises that'll get you the biggest bang for your buck and work as many muscles as possible. Isolation exercises can be used at the end of a workout to work on a specific target area, but they just serve to supplement your core movements.Virtually every savvy fitness professional is privy to the fact that compound exercises recruit the most muscle groups for any given body part.If you seek lean, toned muscles and the increase in metabolism that comes with them, you must choose exercises that work as many different muscles as possible. One of the main reasons why squats are superior to leg extensions for improving your body is that they also work your butt, hamstrings and inner thighs in addition to toning your quadriceps while leg extensions focus on just the front of your thigh and don't really offer any other benefit. That same rationale hold true for arm exercises too. That's why dumbell presses and dips will are more valuable for your arms than triceps kickbacks and pushdowns.A good rule of thumb is to use movements that will allow you to use the most weight. These will have a systemic effect on your body that'll help maintain or increase your lean muscle, and in turn ignite your metabolism.
3. Pair exercises.Pair your exercises together so that you alternate between upper-body exercises and lower-body exercises or between exercises that target opposing muscle groups (e.g. chest and back).This type of approach will keep your workouts short and efficient by eliminating much of the downtime that comes between sets of a single exercise since you are working on one movement while resting from another. This approach can also yield huge benefits in your mission to burn fat. Since you'll constantly be moving and keeping your heart rate elevated, you'll be burning far more calories than you would during a typical workout.
4. Keep your reps between 8 and 12.Through research, it has been determined that the best range for building lean muscle is roughly between 8-12 reps. Since the main focus of your resistance training efforts is to gain lean body mass and stimulate your metabolism, this rep range fills the bill perfectly. "High reps for tone and fat loss" is one of the biggest (and most unproductive) training myths! Somehow the aerobics, yoga and Pilates' community have convinced us that when we perform bodyweight exercises or light resistance training for high reps, our muscles magically take on a beautiful shape without growing or bulging. On the other hand, if you challenge yourself with moderately heavy weights, your body will take on a bulky, unflattering appearance. If you believe this, you probably still believe in the Tooth Fairy!
5. Rest only 30 to 60 seconds between sets.When you keep the rest periods under one minute, it's easier to stay focused on the task at hand and keeps your heart rate elevated. In addition, it forces your muscles to recover more quickly between sets, along with keeping your nervous system revved up.If your first movement in an upper/lower body pair is squats, you might want to rest 60 seconds before attempting your second movement. However, if your first exercise is a fairly "easy" exercise, like lat pull downs, you might only wish to wait 30 seconds before doing the second part of the pair.
6. Perform total body workouts.You must drop the notion that muscle groups work independently of one another. Muscles work together and should be trained that way. Besides, not only does this approach mean less time in the gym, but by working the whole body three times per week, you'll be maximizing the fat burning effect of your program.
7. Cardio is not the cure-all for fat loss.Cardiovascular exercise aids in the creation of a caloric deficit, but the caloric expenditure during cardio is temporary. Strength training addresses the core of the problem by permanently increasing the rate at which the body burns calories by adding muscle. The best programs will include both strength training and cardiovascular training, but the core or the programs effectiveness is resistance training.Take these strategies and incorporate them into your workout routine. Not only will you save a lot of time, but you'll also soon see a leaner and more toned body. Not to mention a few more turned heads and the re-emergence of your skinny jeans.
About the Author
Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. www.FitYummyMummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."
Monday, November 12, 2007
Why young athletes are slow?
It is not uncommon to ovehear parents talking about how their kids need to run faster. There is not a single skill that will make more of an immediate impact than speed. It is no wonder that sports training centers are being built all over the country. Every parent wants their child to have an advantage over their competition. There are some great centers out there that allow these young athletes to reach their maximum potential. But there are some that are not even worth a second look. Many are filled with fancy equipment and drills to fool parents into bringing their child to these programs. In reality, kids in the age range of 10-16 are not going to grow optimally by learning a bunch of drills.
Drills may create an athlete that is more coordinated within that drill. But I think at that age the athlete must concentrate on strength, which is what is most lacking in these younger years. The reason being is that speed is mostly about how much force you can apply to the ground and how much force you can absorb. Don't get me wrong...I am not saying that technique, conditioning, agility, and mobility are not important. I am saying that most athletes at that age are just not strong enough and that must be exhausted first before you address all the other abilities that aid in developing complete speed.
Tuesday, November 6, 2007
The Keys to Six-Pack Abs
Almost anyone that is looking to be healthy wants to have six-pack abs. Most people thing it is something that only happens when you are in your twenties. This is absolutely not true and a six-pack is very possible if you are following the right program. The first thing that you must realize is that six-pack abs are mostly a result of sound nutrition and low body fat levels. I will tell you one thing it does not take are hundreds of ab crunches a day. Mike Geary has developed a full proof way to get those abs that you have always wanted in his program the truth about six-pack abs. Click Here!
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