While eating lunch the discussion of a shorter/faster effective workout and how to accomplish one came up. After deciding that we wanted to do a fullbody workout, we wanted to keep the number of exercises to a minimum. [This type of workout was also in a recent issue of Ironman I believe] So, of course, I said Squats had to be in the workout, after MUCH debate we agreed that we can rotate squats and deadlifts. Then also will rotate bench and dips, I prefer dips because you are moving your body through a plane and that increases work and hormone production. Now we needed one more, the clean and press [or push press on deadlift days, up to you]. So here it is:
Squats after warm up 1x20, if you don't know how to do 20 rep squats here is a quick review. Take the poundage you would normally do 12 reps with and start your set at around the 10th rep start taking 2 deep breaths between reps and get 20 reps. Adjust poundage as needed to get to 20.
For deadlifts 2x8-10
Bench/dips 3x8 [or bodyweight for dips{or more added weight if you can!}] Do 5 sets if you are working out 2x a week
Clean and press 3x8-10. Do 5 sets if you are working out 2x a week
You can alternate, superset your exercises if you like, I will
Try it out....
About the Warrior Diet, {See last post}I am liking the results thus far, my energy and strength are up and my pants are loose.!
IKFF
Friday, January 20, 2006
Wednesday, January 11, 2006
Starting a new diet
Ive decided to try a different diet to loose weight and maintain strength. So I looked around, seen a few I tried in the past, was going to go back and do the "Anabolic Diet", {any intrest???}but I decided on something else. New? No it has been in use for a long time, just not discussed much. I've seen a few articles about it in different mags and decided I'll give it a try. It is the "Warrior Diet" by Ori Hofmekler. The simple explanation of the diet is that it is based on dividing the day into 2 phases a "controlled fast" or "under eating phase" and an "overeating phase". The author goes into very understandable detail as to the how, what, when of the diet. The thing I like about it is that it seems like it will work all the time, when trying to loose or maintain weight. So I'll keep you posted.
I recieved an email from Vic Johnson and this was in it from Christopher Guerriero
Here's a great article that Christopher wrote that's got some great information.
11 Steps to the Body of your Dreams in 90 days or Less!1. Persistence! Violate this step and you'll never achieve permanent results. We recently concluded a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.2. Workout around other people.Working out with others will get you about 43% faster results!!!3. Don't take bad advice. Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.8. Watch where your calories come from. Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).11. Cardio...Cardio...Cardio.Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.
I would replace 11. with INTENSE Workouts!!!!
That is all for today....
I recieved an email from Vic Johnson and this was in it from Christopher Guerriero
Here's a great article that Christopher wrote that's got some great information.
11 Steps to the Body of your Dreams in 90 days or Less!1. Persistence! Violate this step and you'll never achieve permanent results. We recently concluded a 10 year study which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (group #1) who exercised and dieted very strictly, but sporadically and compared those results to a group of people (group #2) who exercised mildly and followed a very basic diet, but this group never varied from their routine. Even though group #2 exercised and dieted far less (but did so persistently) they got 68% better results than those who exercised and dieted VERY STRICTLY but only occasionally.2. Workout around other people.Working out with others will get you about 43% faster results!!!3. Don't take bad advice. Take ONLY the advice of those people who look strong & healthy themselves, and, whom you know to be knowledgeable about health & fitness!4. ALWAYS keep an eye on your pulse.When doing aerobic or cardiovascular training keeping your pulse inside your 80% target heart rate zone will burn up to 9 times more calories. Dropping below your target heart rate will not burn nearly as many fat calories, and going above your target heart rate may lead to muscle breakdown.5. Surround yourself with winners.One of the key qualities of all successful people is that they avoid negative people and they spend the majority of their time surrounded by those who have already achieved what they themselves seek to achieve. So if your goal is to weigh 135 pounds by eating healthy and living an energy full life - then seek out others who already live a healthy lifestyle and weigh 135 pounds. Hanging out with people who just talk about getting in shape but never take persistent action will ensure that you never reach your goal.6. Know your outcome.Have specific goals. Get a photo (or several) of what you WILL look like when you reach your goal, then focus only on that image. Quickly erase any negative beliefs or images that may enter into your mind during your day.7. Increase you water intake.Water is a key component to life. No living creature can survive without a fresh supply of pure water each and every day. If you do not consume enough fresh water every day your body will age faster, appear fatter, be more susceptible to germs and colds, lose joint mobility, and much more. Generally speaking, most people who weigh under 150 pounds require no less than 8-10 glasses per day, those who weigh between 150-250 pounds require about 16 glasses per day.8. Watch where your calories come from. Without a doubt, we eat way too much sugar and fat. Moderation was the key in the past, now the key is moderation and the exclusion of junk food. One or two binges per year are generally OK if you are a normal healthy individual, but more is absolutely not OK.9. Increase the number of meals consumed per day.On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.10. Visualize Clearly and Often.Design your new body in your mind first. You cannot achieve your idea of the perfect body if you don't have an idea of what the perfect body means to you. Take 10 minutes when you are sure not to be disturbed by people or phone calls, get comfortable, fully relax, then begin to dream about what you will look like when you have achieved your goal. Be specific, what will your calves look like, your legs, your butt, your lower back, your stomach, your chest, your upper back, your shoulders, your neck and your face. Then review this image as often throughout each day as possible (never less than 3x/day).11. Cardio...Cardio...Cardio.Cardiovascular exercising does more for the health and the appearance of the human body than any other form of exercise. Learn how much and what type of cardio is right for your particular body. Then refer to step #1 and do it persistently.
I would replace 11. with INTENSE Workouts!!!!
That is all for today....
Subscribe to:
Posts (Atom)