May 2012
1 post
March 2012
1 post
3 tags
February 2012
2 posts
6 tags
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...
January 2012
1 post
December 2011
3 posts
1 tag
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...
November 2011
1 post
September 2011
4 posts
5 tags
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...
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August 2011
2 posts
4 tags
July 2011
2 posts
7 tags
It's MORPHIN' time! (KEY TERMS)
You ever notice that some people are just “naturally” thin and some are “naturally” hella fat? Pues…
Maybe you’re an ECTOMORPH?
Thin frame, long limbs and lean muscle mass
Hard to gain/keep muscle aka “HARDGAINER”
Flat chest and small shoulders
Maybe you’re a MESOMORPH?
Broad shoulders, well-defined aka “hard body”
Strong...
June 2011
5 posts
7 tags
Foot-Race Against the Clock
Tired of running a 13 minute slow-ass mile? Then try this:
“When you run, set a goal for a specific time you want to finish the distance you plan to run.”
EXAMPLE: For instance, I run a mile (~1600meters) in 6-7minutes.
*NOTE: It may be easier to run on a track to monitor the distance you’ve ran in any given time, but having a device that does it for you will suffice.
I...
4 tags
Shut up and do work!
A little PSA (Not for the weak-hearted):
If you have a bad attitude, you will NEVER get results. Learn how to take criticism without being overly sensitive. If you are overweight, accept it and address it. If you lack strength, accept it and address it. Do not sulk and victimize yourself for a circumstance that you are responsible for. The more you make excuses, the more “chanceys”...
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ART
Do not think of exercise as a task or a program because there is no one common goal for everyone who does it.
Instead, you become an artist, sculpting your body in fine detail, arriving at numerous destinations that are seldom permanent. You are a work of art whether you are fit, fat, buff, skinny, symmetrical, asymmetrical. It is up to you to put in the work as your efforts will reflect on the...
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DAILY ENERGY REQUIREMENTS
You’re going to want to favorite or bookmark this post
There are 3 things you need to consider when adjusting what you take in for ENERGY every day:
Basal Metabolic Rate (BMR) - The energy needed to keep basic body functions working such as your heart beating and your lungs breathing.
Thermic Effect of Food (TEF) - The energy needed for digestion of food
Activity - The energy needed...
May 2011
6 posts
7 tags
Shuffle Up and Deal!
If you need a new workout to challenge yourself and keep your body guessing and your mind thinking, try the Deck of Cards workout
The Prep -Remove instruction and Joker cards -Assign one exercise for black cards and another for red cards -Shuffle the deck well and place deck face down -If using weights, use a weight you can knock out 20 reps (+/-2reps) with solid form
The Workout -Flip one...
blairdow asked: I totally agree with your opinion on women/weightlifting, but the girls form in that picture is awful! her back is so so arched, it makes my spine hurt just looking at it. activate your core girl! get your pilates on!
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Lose weight INSTANTLY!
This post is for those who are OBSESSED with losing weight.
Whenever you lose a fairly significant amount of weight in a short period, understand that much of it is due to water. When you gain weight after exercising consistently, it may be due to any strength training as muscle weight.
3500 calories = 1 lb fat
STOP! I know what you’re thinking. DO NOT attempt to lose 1lb in a...
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Grunting and Slamming Weights
Not allowing these things in a gym is like prohibiting use of spices in a kitchen. Once you excel and become more advanced, of course the inevitable happens.
With that said, here are some rules:
1. If you are not pushing serious weight, don’t be that guy who over-grunts. If you get looks, it’s not because people are impressed. It is because you just became that guy and the sight of...
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You are what you EAT
I get so tired of hearing the same ol’ thang.
“I don’t lift so heavy because I don’t want to get BIG.”
The point: Your body builds with what you give it.
If you overeat, you tend to gain weight, correct? If you starve yourself, you lose weight (in an unhealthy way), correct?
So if you eat decently healthy according to a person who weighs around 140 lbs, then you...
April 2011
9 posts
6 tags
fitnessmostly asked: Hey,
just wanted to say I really enjoy your page. Lots of good info.
Take care!
just wanted to say I really enjoy your page. Lots of good info.
Take care!
fitnfitter-deactivated20121231 asked: Thanks for the clarification on supination / pronation of the feet! Awesome blog! I'm learning all this under ACE, and I'm glad there's somewhere I can refer to online :-)
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That's what she said...
All the women I talk to seem to agree with the same argument:
“I don’t like to lift weights because I don’t want to get too big.”
Weight lifting will help shape the body and tone muscles, making them more dense. Neglecting to do so and focusing solely on cardio will leave you thinner, maybe, but flabby. If the weights seem too light, don’t be afraid to push more.
...
fittingwheels asked: RE: What kind of fitness/health goals do you have for yourselves? What kind of body type do you wish to have? What celebrity body best fits such body type?
1. I want to train for something like this (& find someone to do it with!): http://fittingwheels.tumblr.com/post/1436045889/this-is-really-beautiful
2 & 3. Because we seem to have a similar body shape, I...
1. I want to train for something like this (& find someone to do it with!): http://fittingwheels.tumblr.com/post/1436045889/this-is-really-beautiful
2 & 3. Because we seem to have a similar body shape, I...
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GOAL!
I’d like to get to know some of my followers. What kind of fitness/health goals do you have for yourselves? What kind of body type do you wish to have? What celebrity body best fits such body type? Leave me a message in my ASK box!
-James
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Take it easy, bro
Do you have a friend that likes to be super productive at the gym? He picks up a random weight and works out a new muscle in between sets because he doesn’t want to be stagnant? Do you find yourself at the gym EVERY day? All I have to say is, “take it easy, bro.”
Keep this in mind -Adrenaline gives you the drive to work more than your body can normally handle -Adrenaline wears...
March 2011
3 posts
10 tags
Runner's Breath
Here’s a quick exercise you can do during runs to help you last longer without cramping up:
1. Breathe in and out as you normally would for 10-15 seconds
2. Transition into 3-5 slower deep breaths, slow in both inhalation and exhalation
3. Transition into 10-15 quick breaths, breathing in and out once for every stride taken
DEFINE: Stride - The distance traveled from two consecutive...
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BREATHE!
One of the most important things to remember in any exercise is to BREATHE!
It is something so simple, yet many people fail to do so. Most people tend to hold their breath during reps or try to maintain normal breathing throughout the workout.
Why you shouldn’t do this -Holding your breath cuts off the intake of oxygen which creates a more concentrated carbon dioxide environment in the...
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Decline & Alternating Oblique Sit-ups
Decline Sit-up
This is probably one of the best vids online to show decline sit-ups. Forget about the barbell and look at his form. Decline sit-ups keep the body in an angle where gravity can act the most effectively on the body. Use this as a primary CORE exercise as it engages the entire abdominal.
How to do it: 1. Remove barbell, if it’s present, so you don’t hit your head as...
Anonymous asked: how can i gain weight healthily
February 2011
8 posts
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EAT, PRAY, LIFT
Rule of thumb: ALWAYS EAT AFTER A WORKOUT. NEVER STARVE AFTER A WORKOUT
After working out, your body will be in a catabolic state, which means your muscles start to break down for energy. To reverse this process, simply eat within 30 minutes post-workout to provide energy for recovery. Failing to eat will allow muscle degradation, meaning inefficient muscle gain and soreness.
Why people...
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V-ups & Pikes & Decline Sit-ups, oh my!
scoobyvu asked the question: I WANT ABS!!!
Can you specifically describe what v-ups/pike-ups and decline situps are?
V-ups and pikes are a combination of sit-ups and lying leg raises *Notice the “V” formation *Divers have a pike formation which is a tighter version of this motion. Perform like a V-up with more flexibility.
Decline sit-ups are sit-ups on a decline bench or...
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I WANT ABS!!!
Have you ever flexed just one part of your abdominal muscle with the other parts unflexed? No? This is because they work TOGETHER to protect your organs and stabilize your body in the upright position. Here is some insight for you if you have a hard time getting definition out of your tummy. The best way to efficiently work out your abs is:
work out both upper and lower abdominals...
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Anonymous asked: So I am sure a good diet is needed in order to gain a desirable body (of course including fitness). I am curious, if I didn't have a not so nutritious meal plan consistently throughout the week, but I am working out at least an hour a day. Would that be a good thing or a bad thing? In terms of being generally fit. I don't go out and check out how many calories I eat, I just eat whatever...
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Q&A: BIG ASS CALVES
atehatihan answered your question: TOO MUCH BOOTY IN THE PANTS
What if you’r genetically programmed to have big calves; does it mean I need 3x more upper body weight training to balance out big bonedness?
-Thank you for the question. Bones rarely are significantly bigger than the average person. “Big boned” is a term lazy people use to justify their laziness. Every body is different....
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TOO MUCH BOOTY IN THE PANTS
So you’re losing weight, but you want thinner calves and tighter glutes. So what do you do?
ANSWER: Upper body weight training and less leg and glute weight training.
Why it works: Gaining muscle in your upper body and upper limbs will create a nutritional demand in those regions. During recovery, nutrients are allocated based on which muscles need recovery. The transition to leg/glute...
6 tags
The Derwin Davis Workout
(“The Game” fans will get the reference)
Here is an overview of my 2 hour workout done 5x a week
-2 mile track run (10 minutes) -Daily GREEK weight training (50 minutes) -Uphill Walking on treadmill (60 minutes)
The point is to maximize efficiency by being driven by a time limit. It keeps you from being lazy.
Note: The workout itself is not enough. You must...
January 2011
12 posts
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Patience... wait.. patience... wait.. Patience...
If you are wondering why I have yet to post on specific workouts it is because it is important to understand basics to build a foundation before stepping foot in the gym. Remember this rule:
NEVER WORKOUT WITHOUT A PLAN OR A GOAL
..otherwise you are just wasting my time… I mean, your time. Know terminology, know proper form, know how to eat, know your body, but most of all, know that you...
