If you want to efficiently burn fat, cardio interval training is the way to go! Not only does it mix up your routine, but it also maximizes the benefits to your muscles and ligaments.
Interval training takes place when the intensity of your workout changes, changing between low, middle, and high levels of intensity. For example, if you were out on a run, after a slow warm-up, the rest of the trip could be divided into pieces- 2 min at medium pace - 15 seconds sprinting - 30 seconds slow, and so on until the cool-down piece.
By separating your workout into changing intervals of time or distance, the body is forced to adapt. By repeating the same cardio routine the body becomes significantly less efficient as the body comes accustomed to the workout, similarily to if it were building a tolerance.
Interval training has become extremly popular. As well as mixing things up and keeping the body wondering, cardio interval training also incorporates some structural benefits. Many ligaments and stabilizers often go unnoticed and unattended, never being exercised, unless by accident. Interval training incorporates the working of otherwise neglected muscles and tendons.
By adding an occasional sprint in the 15 minute run and knees and ankles will strengthen, also reducing the chance of an injury in the future.
Monday, November 16, 2009
Monday, November 9, 2009
Tips to Amp Up Your Motivation!
Every one us could use a little extra motivation every now and then especially when finals, the holidays and the winter blues are approaching. So, here's some tips to help you stay driven and focused.
1.Save And Display All Of Your Old Pictures:
Visual stimulation is very effective. By looking at old pictures, whether you want to see improvement or look like what you look like in your pictures, either way it can definately be effective. Last competition season my team mate took pictures of me in January, the first day I started cutting. By April, I couldn't believe the transformation and it was helpful to be able to look back at the January picture along the way.
2. Look At The Transformations Of Others:
Reading inspirational stories of others is a great way to put things in perspective and inspire you to reach your own goals!
3. Buy Clothes At Your Target Size:
Along the cutting journey towards April's competition date, I found myself constantly buying new clothes. At first it seemed cumbersome and I eventually gave up and just wore things baggy, but I think it would be a great motivational tool to purchase a piece of clothing that is either too small or too big and then use it as a gauge to monitor your progress. ***Don't forget to throw away the receipt so that you can't quit along the way.
4. Write Down Everything!
Whether it be on scraps of paper or in a journal, write down what you do each day. Seeing your progress in ink is a awesome way to know you are moving toward your goal.
5. Find Support From Loved Ones:
Share your success!
6. Change Up Your Routine:
Every 4-6 weeks change up your routine. Switch out old exercises for new or more challenging ones. Switch indoor cardio for an outside version. Another added bonus, add new songs to your i-pod to get you through those cardio sessions!
7. Work Around People That Are Motivated
Nothing can get you more motivated than seeing someone next to you with a top physique. Being surrounded by top-notch athletes gives you a challenge. You are seeing true-inspiration first hand. At the competitions that I did, I found that these types of people are walking knowledge bases and jump at the opportunity to share their knowledge with you.
1.Save And Display All Of Your Old Pictures:
Visual stimulation is very effective. By looking at old pictures, whether you want to see improvement or look like what you look like in your pictures, either way it can definately be effective. Last competition season my team mate took pictures of me in January, the first day I started cutting. By April, I couldn't believe the transformation and it was helpful to be able to look back at the January picture along the way.
2. Look At The Transformations Of Others:
Reading inspirational stories of others is a great way to put things in perspective and inspire you to reach your own goals!
3. Buy Clothes At Your Target Size:
Along the cutting journey towards April's competition date, I found myself constantly buying new clothes. At first it seemed cumbersome and I eventually gave up and just wore things baggy, but I think it would be a great motivational tool to purchase a piece of clothing that is either too small or too big and then use it as a gauge to monitor your progress. ***Don't forget to throw away the receipt so that you can't quit along the way.
4. Write Down Everything!
Whether it be on scraps of paper or in a journal, write down what you do each day. Seeing your progress in ink is a awesome way to know you are moving toward your goal.
5. Find Support From Loved Ones:
Share your success!
6. Change Up Your Routine:
Every 4-6 weeks change up your routine. Switch out old exercises for new or more challenging ones. Switch indoor cardio for an outside version. Another added bonus, add new songs to your i-pod to get you through those cardio sessions!
7. Work Around People That Are Motivated
Nothing can get you more motivated than seeing someone next to you with a top physique. Being surrounded by top-notch athletes gives you a challenge. You are seeing true-inspiration first hand. At the competitions that I did, I found that these types of people are walking knowledge bases and jump at the opportunity to share their knowledge with you.
Wednesday, November 4, 2009
Overtraining: A Bodybuilding Enemy
Of all the possible things that could, and do, go wrong for a bodybuilder looking to add size, overtraining is the most detrimental. The altogether frustration developing from this seemingly adverse dilema is often just enough for someone to question why they are involved in the sport to begin with.
Overtraining occurs when one training regimine becomes excessive and there is an overload of training and consequently, one's body can not adapt. Specifically for bodybuilders, size loss and strength loss are directly correlated to overtraining.
Physical Symptoms That Result From Overtraining Include:
Elevated waking pulse rate
Elevated morning blood pressure
Increased joint and muscle-aches
Headaches and tremors
Tiredness
Insomnia
Loss or decrease in appetite
Injury
Illness
Chronic fatigue
Insatiable thirst or dehydration
Susceptibility to colds and flu
Frequent minor infections
Altered function of the endocrine, immune, and central nervous systems.
Psychological Problems That Accompany Overtraining Include:
Increased apathy and irritability
Mood and sleep disturbances
Depression
Anxiety
Reduced ability to concentrate
Lack of appetite.
Overtraining is generally uncommon and should not be confused with over-reaching (minor tissue damage related to insufficient recovery) and general fatigue. However, if over-reaching continues, overtraining will result
Prevention:
-Limit the length of intense training sessions
-Maintain a healthy diet
-Ensure adequate rest and recovery time between workouts
-Train according to how your body feels as oppossed to a set schedule. Basically just do enough to keep gains coming, no more and no less.
-Make gradual gains over time
-Never exercise while sick. Doing so will only stress your immune system
In conclusion, bodybuilders and athletes are typically extremly motivated people with high energy levels. Such qualities can be a blessing or a curse based on how they are used. Training intensely will with out a doubt result in over-reaching, and positive gains. However, training everyday at a high intensity and failing to incorporate rest time and proper nutrition may result in an overtrained state.
Sunday, October 25, 2009
The Importance of Essential Fatty Acids
Essential fatty acids are imperative in the diet especially that of a body builder.
There are hundreds of fatty acids found in nature, but only 20 of them are common to human food. Specifically, two are essestial for human health- the essential fatty acids- EFA's.
Omega 3's play a large role in human health. Examples include:
-help maintain a healthy immune system
-protect against everyday pollutants
-required for normal brain development
-required for visual, brain and nerve, and adrenal function
-reduce stress levels
-stimulate metabolism
-increase metabolic rate
-increase oxygen uptake
-increase energy
-increase speed in muscle recovery
EFA's can be consumed in food. Flax seed and fish oil are the richest sources.
There are hundreds of fatty acids found in nature, but only 20 of them are common to human food. Specifically, two are essestial for human health- the essential fatty acids- EFA's.
Omega 3's play a large role in human health. Examples include:
-help maintain a healthy immune system
-protect against everyday pollutants
-required for normal brain development
-required for visual, brain and nerve, and adrenal function
-reduce stress levels
-stimulate metabolism
-increase metabolic rate
-increase oxygen uptake
-increase energy
-increase speed in muscle recovery
EFA's can be consumed in food. Flax seed and fish oil are the richest sources.
Friday, October 16, 2009
Never Give Up! Race for Angella!
This past weekend, I participated in a 4.4 mile walk/run to benefit a woman named Angella who has recently been diagnosed with lung cancer. Angella Morin Joslyn is a mother of four, a Winchester Elementary School Teacher, and a 1991 graduate of Monadnock Regional High School. Previously, an avid runner, Angella lives life to the fullest, loves spending time with her family and friends and strives to make a difference.
Over 500 participants joined together and helped raise over $20,000 to benefit Angella and her family. It was truly amazing to see so many people come together for a great cause.
What I found interesting at this race was that there was such a wide age range of runners that placed in the top positions. 29 year old 1 Justin Fyffe won the race with a 5:01 pace, and not too far behind him was 65 year old Stanley Dutton who ran with a 6:35 pace.
The feeling of camaraderie surrounded the course. It was great to see that age was nothing more than a number. No matter how old you are or how fast you are, at the end of the day all that matters is if you cross the finish line!
Over 500 participants joined together and helped raise over $20,000 to benefit Angella and her family. It was truly amazing to see so many people come together for a great cause.
What I found interesting at this race was that there was such a wide age range of runners that placed in the top positions. 29 year old 1 Justin Fyffe won the race with a 5:01 pace, and not too far behind him was 65 year old Stanley Dutton who ran with a 6:35 pace.
The feeling of camaraderie surrounded the course. It was great to see that age was nothing more than a number. No matter how old you are or how fast you are, at the end of the day all that matters is if you cross the finish line!
Why Bodybuilders Prefer the High Protein Diet
A diet is imperative in order to maintain a healthy lifestyle and when trying to lose excess weight. Exercise alone cannot effectively burn off fats if one is not eating healthy.
There are a lot of options for diets that are appropriate for the different needs of people. For example, athletes and runners who typically need a lot of stamina usually choose to have more carbohydrates in their diet. On the other hand, bodybuilders and those looking to build strength opt for more protein than carbs.
There are many benefits of a high protein diet. Foods rich in protein need more energy to burn. Also, protein takes a longer time to digest. As a result, the dieter feels full and satisfied for a longer period of time. Another great benefit is that protein rich foods contain amino acids which contribute to the faster building of muscle tissue.
Most bodybuilders and individuals looking to gain strength opt for lean protein. Examples include: egg whites, chicken, fish and whey protein.
While maintaining a high protein diet, it is still important to remember to eat vegetables and fruits and include whole grain carbohydrates.
There are a lot of options for diets that are appropriate for the different needs of people. For example, athletes and runners who typically need a lot of stamina usually choose to have more carbohydrates in their diet. On the other hand, bodybuilders and those looking to build strength opt for more protein than carbs.
There are many benefits of a high protein diet. Foods rich in protein need more energy to burn. Also, protein takes a longer time to digest. As a result, the dieter feels full and satisfied for a longer period of time. Another great benefit is that protein rich foods contain amino acids which contribute to the faster building of muscle tissue.
Most bodybuilders and individuals looking to gain strength opt for lean protein. Examples include: egg whites, chicken, fish and whey protein.
While maintaining a high protein diet, it is still important to remember to eat vegetables and fruits and include whole grain carbohydrates.
Monday, October 12, 2009
Post Competition Blues...
For almost all competitors, competing in a figure competition is one of the most rewarding and challenging events of your life. However, after the competition is over, many athletes find themselves in a depressed state and in constant battle to regain control.
After training so intensely for so long and being on such a strict diet, it is hard to find balance between normalcy and extreme training.
Fortunately there are some ways in order to beat the blues.. By Re-examining your priorities, you can go back to why you truly love working out. Almost everyone enjoys the break from the intense workout and strict diet... and then it lasts so long that you lost your sense of direction. So ask yourself why did/do I train? Health? Strength? Appearance? Personal satisfaction? Really question yourself about what makes you head to the gym. What makes you want to select healthy foods over junk? What makes you prioritize the gym over relaxing at home? Decide why you want to train, and then set personal goals. Give yourself a reasonable time period in which to acomplish your goals.
As for the diet, it is now challenging because there is no reason behind it. Unfortunately, junk food is everywhere. It's much easier to cave and say "yes" then it is hold back from the candy and say "no." Once you set your training goals, nutritional discipline tends to fall into place.
In the end, it takes small steps to get back into the swing of things. Ultimately you have to remember not to be too hard on yourself and to set realistic goals.
After training so intensely for so long and being on such a strict diet, it is hard to find balance between normalcy and extreme training.
Fortunately there are some ways in order to beat the blues.. By Re-examining your priorities, you can go back to why you truly love working out. Almost everyone enjoys the break from the intense workout and strict diet... and then it lasts so long that you lost your sense of direction. So ask yourself why did/do I train? Health? Strength? Appearance? Personal satisfaction? Really question yourself about what makes you head to the gym. What makes you want to select healthy foods over junk? What makes you prioritize the gym over relaxing at home? Decide why you want to train, and then set personal goals. Give yourself a reasonable time period in which to acomplish your goals.
As for the diet, it is now challenging because there is no reason behind it. Unfortunately, junk food is everywhere. It's much easier to cave and say "yes" then it is hold back from the candy and say "no." Once you set your training goals, nutritional discipline tends to fall into place.
In the end, it takes small steps to get back into the swing of things. Ultimately you have to remember not to be too hard on yourself and to set realistic goals.
Sunday, October 4, 2009
Female Athlete Triad Syndrome
Female participation in sports is drastically increasing. Today's athletes are competitive and strong. As a result, it is important to look at the health concerns specific to women athletes.
The Female Athlete Triad is what women are at risk for. The triad consists of disordered eating, amenorrhea, and osteoporosis.
The first part of the triad, disordered eating, affects 16% to 72% of women athletes. Disordered eating is not only defined as anorexia nervosa or bulimia. Specific to the triad, the main aspect of disordered eating is that the female athlete's regular diet does not provide sufficient calories to for their sports and training; and, this is not always a conscious restriction of calorie intake. Many times, these athletes have ritualized nutrition habits, compulsive behavior, low intake of food and increaded energy expenditure. Generally it starts as monitoring food consumption, moving to restricting foods from the diet (such as red meats or fats) and then eventually limiting acceptable foods.
Disordered eating can consequently lead to the second aspect of the triad, amenorrhea. Primary amenorrhea is the delayed onset of a menstrual cycle (older than 16 years old). Secondary amenorrhea is lack of menstrual cycle for 6 months or more, having once had normal menstrual function. Recent research theories suggest that caloric deficit results in too little energy to keep up the endocrine reproductive system, and as a result the menstrual cycle stops. It is uncommon for coaches to ask their female athletes about their menstrual cycle, and a lot of female athletes are not worried about the lack of their menstrual cycle because it is convenient.
The third component is osteoporosis. Amenorrhea is highly correlated with osteoporosis, premature bone loss or inadequate bone formation. Consequently low bone mass, micro architectural deterioration, increased skeletal fragility, and increase risk of stress fracture are all risks. It is imperative for female athletes to keep up their bone mass during their teenage years and early 20’s. If high levels of bone mass are not obtained during this window, because women are loosing bone mass when bone should be forming, the athlete is predisposed to premature, irreversible osteoporosis.
PREVENTION:
To prevent female athletes from embarking on this dangerous path, it is important to look for these risk factors:
Chronic dieting
Low self-esteem
Family dysfunction
Perfectionism, and
Lack of nutrition knowledge
The Female Athlete Triad is what women are at risk for. The triad consists of disordered eating, amenorrhea, and osteoporosis.
The first part of the triad, disordered eating, affects 16% to 72% of women athletes. Disordered eating is not only defined as anorexia nervosa or bulimia. Specific to the triad, the main aspect of disordered eating is that the female athlete's regular diet does not provide sufficient calories to for their sports and training; and, this is not always a conscious restriction of calorie intake. Many times, these athletes have ritualized nutrition habits, compulsive behavior, low intake of food and increaded energy expenditure. Generally it starts as monitoring food consumption, moving to restricting foods from the diet (such as red meats or fats) and then eventually limiting acceptable foods.
Disordered eating can consequently lead to the second aspect of the triad, amenorrhea. Primary amenorrhea is the delayed onset of a menstrual cycle (older than 16 years old). Secondary amenorrhea is lack of menstrual cycle for 6 months or more, having once had normal menstrual function. Recent research theories suggest that caloric deficit results in too little energy to keep up the endocrine reproductive system, and as a result the menstrual cycle stops. It is uncommon for coaches to ask their female athletes about their menstrual cycle, and a lot of female athletes are not worried about the lack of their menstrual cycle because it is convenient.
The third component is osteoporosis. Amenorrhea is highly correlated with osteoporosis, premature bone loss or inadequate bone formation. Consequently low bone mass, micro architectural deterioration, increased skeletal fragility, and increase risk of stress fracture are all risks. It is imperative for female athletes to keep up their bone mass during their teenage years and early 20’s. If high levels of bone mass are not obtained during this window, because women are loosing bone mass when bone should be forming, the athlete is predisposed to premature, irreversible osteoporosis.
PREVENTION:
To prevent female athletes from embarking on this dangerous path, it is important to look for these risk factors:
Chronic dieting
Low self-esteem
Family dysfunction
Perfectionism, and
Lack of nutrition knowledge
Friday, September 25, 2009
Rome wasn't built in a day and neither was the bodybuilder
How to build muscle:
1. Increase strength: more strength equals more muscle. A combination of weight lifting and calisthenics will allow for strength to increase over time.
2. Incorporate free weights in addition to machines.
3. Do compound exercises that work more that one muscle at one time. For example instead of leg extensions, try squats and dead lifts.
4. Recover. Work your way up to working out 5-6 times per week. Get plenty of rest. While exercising focus on intensity instead of time. Also, make sure you get plenty of sleep. Growth hormone is released while at rest. Aim for 8 hours per night. Stay hydrated not only while exercising but throughout the day.
5. Eat whole foods. Your diet should consist of lean protein (chicken, fish, egg whites), complex carbs (oatmeal, brown rice, sweet potatoes), fresh fruits and vegetables, fats (nuts, olive oil, fish oil)
6. Eat more frequently. Aim for six meals a day. Try to cosume all carbs before 3 pm. Post workout consume protein and carbs to help repair muscle.
7. Log your workouts and your daily food consumption. Keeping a journal helps you stay focused and allows you to monitor progress.
1. Increase strength: more strength equals more muscle. A combination of weight lifting and calisthenics will allow for strength to increase over time.
2. Incorporate free weights in addition to machines.
3. Do compound exercises that work more that one muscle at one time. For example instead of leg extensions, try squats and dead lifts.
4. Recover. Work your way up to working out 5-6 times per week. Get plenty of rest. While exercising focus on intensity instead of time. Also, make sure you get plenty of sleep. Growth hormone is released while at rest. Aim for 8 hours per night. Stay hydrated not only while exercising but throughout the day.
5. Eat whole foods. Your diet should consist of lean protein (chicken, fish, egg whites), complex carbs (oatmeal, brown rice, sweet potatoes), fresh fruits and vegetables, fats (nuts, olive oil, fish oil)
6. Eat more frequently. Aim for six meals a day. Try to cosume all carbs before 3 pm. Post workout consume protein and carbs to help repair muscle.
7. Log your workouts and your daily food consumption. Keeping a journal helps you stay focused and allows you to monitor progress.
Wednesday, September 16, 2009
Women's Tri-Fitness 2009
This past July, I competed in the Women's Tri-Fitness Competition that was held in Las Vegas, NV. Over 200 athletes from all around the world joined together to compete in this ultimate fitness experience. There are three components to the Tri-Fitness Competition: grace & physique/fitness routine, obstacle course and fitness skills (box jumps, bench pressing and a shuttle run). These events test all althlete's strength, flexibility, endurance, agility, power and all areas of fitness.
The first event is grace & physique. The athlete is judged based on: grace and poise presentation, symmetry, overall firmness and overall appearence.
The second event is a fitness routine event. Athletes are judged based on: strength moves, flexibility, choreography, endurance, overall presentation, enthusiasm and appearence.
Fitness skills are next. Box jumps are the first event. Athletes are required to jump on an 20 inch box fifty times as fast as they can. Athletes strive for a score of 34 seconds. Next comes bench pressing. Athletes bench 60% of their body weight. A perfect score is 50 reps. Third, is the shuttle run. Ten bean bags are placed 20 ft from a square riser. The athlete is timed as they run and grab each bag and place it in the riser.
The obstacle course comes next. The obstacle course consists of a 10 ft wall, a 15 ft. running grid, 16 incline-decline monkey bars, a balance beam, a 15 ft. cargo net, a shuttle run, 3 hurdles, a steeple chase box, an under bar and an over bar. Idealy the athlete wants to complete the course in under a minute.
For all of the events athletes are categorized by age. Weight is only considered for the bench pressing component. In addition, the east coast and the west coast compete against each other. In the end, which ever coast has the more successful athletes for each event wins. This year the east coast won in every category.
The first event is grace & physique. The athlete is judged based on: grace and poise presentation, symmetry, overall firmness and overall appearence.
The second event is a fitness routine event. Athletes are judged based on: strength moves, flexibility, choreography, endurance, overall presentation, enthusiasm and appearence.
Fitness skills are next. Box jumps are the first event. Athletes are required to jump on an 20 inch box fifty times as fast as they can. Athletes strive for a score of 34 seconds. Next comes bench pressing. Athletes bench 60% of their body weight. A perfect score is 50 reps. Third, is the shuttle run. Ten bean bags are placed 20 ft from a square riser. The athlete is timed as they run and grab each bag and place it in the riser.
The obstacle course comes next. The obstacle course consists of a 10 ft wall, a 15 ft. running grid, 16 incline-decline monkey bars, a balance beam, a 15 ft. cargo net, a shuttle run, 3 hurdles, a steeple chase box, an under bar and an over bar. Idealy the athlete wants to complete the course in under a minute.
For all of the events athletes are categorized by age. Weight is only considered for the bench pressing component. In addition, the east coast and the west coast compete against each other. In the end, which ever coast has the more successful athletes for each event wins. This year the east coast won in every category.
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