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Posture means your body is ready to MOVE… 
..or not be moved

Posture means your body is ready to MOVE… 

..or not be moved

An analogy

…regarding “RECOVERY.”

Be careful if you are one to work out hard at the gym every single day of the week.

1. Imagine your output being measured in bytes.
2. Now imagine an average workout being equivalent to a song file (megabytes).
3. Now imagine a heavy workout being equivalent to a movie file (gigabytes).

If you were to download a movie, you’d have to wait a few hours and for a song file, maybe a minute or 2. If you were to overlap downloads, the quality of the speed decreases, right?

In exercise terms, make sure to give your body enough energy for output AND make sure not to compromise REST. It’s nice to hit the gym hard a lot because it shows gains in endurance, but it is necessary to give the body a break to shift into muscle building/repair. “Queuing your metabolic needs” will result in a less than efficient distribution of energy allotted for recovery and basic metabolic needs.

Now if all you’re doing is “downloading picture files (kilobytes)” all week, then go crazy… weirdo.

Pretty Good for 2 months.
Please note the complete muscle gained and not just the thinner figure. You don’t get like this by starving yourself and/or occupying the treadmill/elliptical. Great quad and shoulder definition. 
How is your new year’s fitness resolution?

Pretty Good for 2 months.

Please note the complete muscle gained and not just the thinner figure. You don’t get like this by starving yourself and/or occupying the treadmill/elliptical. Great quad and shoulder definition. 

How is your new year’s fitness resolution?

Make the most of your energy, guys and gals!

NEW YEAR’S RESOLUTION

I haven’t posted frequently in awhile, but I did want to make sure you all have a blessed New Year’s celebration.

If you wanted any personal tips and advice on future workout exercises, nutrition, or any general health lifestyle changes, feel free to message me and I’ll be sure to provide you some feedback, as well as some scientific references for you to delve deeper on your own as you make progress. I won’t scam you with magazine/online articles, scout’s honor. Oh and let me know when I have grammar/spelling errors. I loathe those.

HAVING SAID THAT…

Here are some possible resolution suggestions for 2012 that you can add to your list:

EASY

NOT AS EASY

  • 100 Push-ups every day of 2012
  • 50 Push-ups/50 Pull-ups every day of 2012
  • Run a mile under 8 minutes before 2013

*These are some generic resolutions that are fairly reasonable and not so demanding. You can adjust the amount of reps you do according to your level of fitness. These are simply suggestions to workout functional muscles: push/pull/traveling.

You can spread out the reps throughout the day (ex: 100 push-ups split to 10rep sets 10 times in 24hrs) Even if you have to do 1 or 2 reps at a time, make it a point to finish to develop WILL POWER. Again, adjust to fit your level of fitness.

Don’t be overzealous! You don’t want to compromise your health with a highly demanding resolution. Enjoy your resolution by gaining muscle strength and endurance while boosting confidence throughout the year. Don’t make it “work” otherwise you will fail. 

Lastly, you can adjust your resolution to go from 10 pull-ups a day for 2 months, then 15 pull-ups a day for months 3 and 4, then 20 pull-ups a day, yada yada. Be reasonable and practical. These are merely petty fitness goals as you are all most likely already working out, RIGHT? Have fun and enjoy 2012!

I, myself, am adding the “Big Ass Fitties” resolution (50pull-ups/50push-ups a day) on top of my workouts. I intend on keeping it, too! I tried 100 pull-ups every day 2 years ago and only lasted half the year before getting sick, but it is possible! So good luck and just strive to be a better YOU next year. God bless and happy new year!

-James Rat

healthyisclassy:
Add a squeeze of lemon or lime (or both).
Fill a large jug with water, sliced fruit (try citrus, berries or melon) and ice; refrigerate overnight.
Let pineapple chunks soak in water for at least two hours.
Mash up blueberries or raspberries in the bottom of your glass, then add sparkling or still water.
Pour in a splash of unsweetened cranberry juice.
Make ice cubes out of no-sugar-added juice and add to sparkling or still water and cranberry juicewater.
Tear up some fresh mint leaves and leave to steep in water before drinking.
Add sliced cucumber for a refreshing zing.
Freeze clementine slices and use as ice cubes.
Flavor with Crystal Light (or other sugar-free mix such as Lipton’s Green Tea).
Make half the glass sparkling water, half the glass still water; it’s not as gassy as sparkling alone.
Crush some basil leaves, add to water and leave overnight.
After boiling vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavor.
Add some artificial sweetener, like Splenda or Stevia, to give your drink pep without the calories.
Add a few drops of rose water.
Brew green or white tea, then chill.
Add an herbal tea bag like passion fruit; heat with lemon.
Add a splash of your favorite diet soda to plain seltzer water.
Try no-cal Metromint water (in flavors like Peppermint, Spearmint, Cherry Mint and Chocolate Mint).
Add a dash of Acai juice blend, like Sambazon.

The best way to make water taste better: Get in a good workout. You’ll be dying for it. It’ll taste like magic.

healthyisclassy:

  1. Add a squeeze of lemon or lime (or both).
  2. Fill a large jug with water, sliced fruit (try citrus, berries or melon) and ice; refrigerate overnight.
  3. Let pineapple chunks soak in water for at least two hours.
  4. Mash up blueberries or raspberries in the bottom of your glass, then add sparkling or still water.
  5. Pour in a splash of unsweetened cranberry juice.
  6. Make ice cubes out of no-sugar-added juice and add to sparkling or still water and cranberry juicewater.
  7. Tear up some fresh mint leaves and leave to steep in water before drinking.
  8. Add sliced cucumber for a refreshing zing.
  9. Freeze clementine slices and use as ice cubes.
  10. Flavor with Crystal Light (or other sugar-free mix such as Lipton’s Green Tea).
  11. Make half the glass sparkling water, half the glass still water; it’s not as gassy as sparkling alone.
  12. Crush some basil leaves, add to water and leave overnight.
  13. After boiling vegetables, such as carrots, reserve the water and chill overnight for a vitamin-packed blast of flavor.
  14. Add some artificial sweetener, like Splenda or Stevia, to give your drink pep without the calories.
  15. Add a few drops of rose water.
  16. Brew green or white tea, then chill.
  17. Add an herbal tea bag like passion fruit; heat with lemon.
  18. Add a splash of your favorite diet soda to plain seltzer water.
  19. Try no-cal Metromint water (in flavors like Peppermint, Spearmint, Cherry Mint and Chocolate Mint).
  20. Add a dash of Acai juice blend, like Sambazon.

The best way to make water taste better: Get in a good workout. You’ll be dying for it. It’ll taste like magic.

I saw some people doing lunges at the gym earlier today and one of them tremendously violated the knee position. I felt sorry for his knees.
I agree with this, BUT don’t land on your heels. Land on the balls of your feet (between the toes and mid sole) and then drop the heel as you lunge forward to avoid “Heel Striking” as, overtime, your knees take a beating from the constant blunt force between bone due to the lack hydraulics landing on the balls of the feet provide.
Merry Christmas everyone!

I saw some people doing lunges at the gym earlier today and one of them tremendously violated the knee position. I felt sorry for his knees.

I agree with this, BUT don’t land on your heels. Land on the balls of your feet (between the toes and mid sole) and then drop the heel as you lunge forward to avoid “Heel Striking” as, overtime, your knees take a beating from the constant blunt force between bone due to the lack hydraulics landing on the balls of the feet provide.

Merry Christmas everyone!

Sometimes I find fellow “gym-goers” smoking outside the gym. Do yourself a favor and stop smoking now or don’t start. All you are doing is decreasing your maximum potential.
So to all you who smoke:

Sometimes I find fellow “gym-goers” smoking outside the gym. Do yourself a favor and stop smoking now or don’t start. All you are doing is decreasing your maximum potential.

So to all you who smoke:

Tired of doing someone else’s workout?

I always hear guys say, “I do sets of 10” and girls say, “I do sets of 20.” It’s a stereotype just like the one about girls shying away heavy weight to avoid “bulking up.”

Here’s a very basic breakdown of how to determine your workout rep plan:

  • Higher reps will tone/define your muscle
  • Lower reps will increase strength
  • Sets of 10 will maintain your muscle
  • Do the most weight you can according to the number of reps where you can do about 10-20%, of the total reps extra, but nothing more than that. (If you can do more, it’s too light) 

EXAMPLES:

I plan to increase my strength gains. Here’s what I do.
Cycle from

  • 5sets of 5reps (5x5); 
  • 5set of 3 (5x3); and 
  • 4sets, 1 set of 8reps, 2sets of 6reps and 1 last set of 4reps (4x8/6/6/4)

  • NOTE: Remember to adjust weights accordingly.

I want to tighten of my muscles. Here’s what I do.

  • 4sets of 12-15reps (4x12-15);
  • "Burnouts" after all my LOW REP sets are done with a weight I can hit 12-15 times

    NOTE: “Burning out” means to do as many reps as you can until your muscles fail.

I want to maintain my muscle. Here’s what I do.

  • 2set of 10reps (2x10)

    NOTE: Due to the low amount of sets, you can do an exercise 2-3 times a week without rest.

MAIN POINT
-Men and women benefit from both low and high rep workouts. It’s all about what shape and what functionality you want your body to achieve. Don’t focus too much on what magazine or website articles tell you in their “celeb” workout plans. As long as you can look at your body and see what needs work, pick and choose the associated exercises and apply these simple rep rules. Otherwise you’re just wasting your time doing someone else’s workout.

FINAL NOTE: Remember to eat well and make sure you understand what each exercise targets. Use the concept of reps/sets and modify it for your body. Sometimes it’s just genetics!

 Any questions?