Here are recommendations for what to take to fuel yourself before, during, and after your workouts. These recommendations are the same regardless of your goals. If your workouts are in any way described as "intense" then your body needs fuel to feed muscles and burn fat during your workout.
Pre Workout: BCAAs (2:1:1), 5g of Creatine, 10-20g of Dextrose, 5g of Glutamine, and 5g Arginine AKG.
During Workout BCAAs (2:1:1), 5g of Creatine, 10-20g of Dextrose, and 5g of Arginine AKG.
Post Workout Whey Protein 15-25g, 5g of Glutamine, 10-20g of Dextrose.
Try to get as many of these products in powdered form so you can make cocktails. If you prefer pills that's fine too. Here's the priority of each of these products, so purchase in this order: BCAAs, Creatine, Glutimine, Arginine AKG, Whey Protein, Dextrose.
Here are some product recommendations which you can get just by clicking on any of the product images below or at:
FIT TRUE RESOURCES
BCAAs:
Creatine:
Glutamine:
Arginine AKG:
Whey Protein:
Dextrose:
Want to simplify? That's great. Here's the easy way. Some of the products might not have the same serving recommendations or ingredient combinations as recommended in this blog. Don't worry about it. Part of what's important to understand are the benefits of taking pre, during, and post workout supplements. You'll notice a difference either way. Remember, do what you can, not what you can't.
Pre-Workout: You'll have to add BCAAs to either of these products.
During Workout: You'll have to add BCAAs to this product.
Post Workout: You're good to go with both of these products.
There you have it. It might seem a bit overwhelming but the added results you'll see in your workouts will be well worth the effort. One final note. These supplement recommendations are in no way to be counted as a meal in the Fit True Nutrition Program. These pre, during, and post workout supplement recommendations are in ADDITION to your Fit True Nutrition Program. Got it? Good. Post your questions or comments below.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Because there is so much mis-information in the fitness industry and calling it out is one of the reasons for the existence of this blog just as important is calling out what is out there that does work and more importantly WHY it works.
The product for today is the P90X Home Fitness Workout Program
First some disclaimers. 1. Not every item or system is going to work for everyone. There are just too many variables. 2. Nothing works if you don't use it correctly. I'm reminded of an old Twelve Step slogan from AA. "Q: How do the Twelve Steps work? A: They work just fine thank you." 3. This particular product I have not personally used.
So why endorse it? Because there is enough public knowledge out there that disclose certain product claims that are revealing enough for a person educated in the field to safely say that it is one of the better products of its kind out there.
What P90X gets right:
First, P90X is a complete system. Complete means it involves instruction in both fitness exercises and nutrition.
Second, P90X utilizes progressive workouts. The term used in the system is "muscle confusion." Readers of this blog will be familiar with the concept of giving the body a reason to adapt. That's what the progressive workouts of P90X do. They create an environment within your body that gives your body a reason to adapt.
Third, P90X is upfront about the effort necessary to put out to achieve your goals. None of this twenty-minutes-a-day-three-days-a-week-and-that's-all-it-takes nonsense. They let you know upfront that you are going to work. But it's precisely that work that is the reason for your body to change.
Know what you're buying:
You are not bringing a real personal trainer in your home to make sure you are doing the exercises correctly. If you're not capable of taking limited instruction from a video then this is not the product for you.
In addition to the workout program you will also need to purchase a set of dumbells or other kind of weights and a pull up bar.
Finally, after the 90 days (the 90 actually stands for something, its not just a cool number to wedge between a couple of letters for marketing purposes) you're on your own. This can be a plus or minus. P90X is instructional. Instructional as in teaching you information that you are expected to use and adapt on your own in the future.
That's it. That's the P90X. It's a good product. Worth the cost which you can get by clicking on the links on this page or by going to the
FIT TRUE RESOURCES
Post your comments, questions, or experiences (good or bad) below in the comment section. That's what this blog is for. It's for you. See ya soon.
The product for today is the P90X Home Fitness Workout Program
First some disclaimers. 1. Not every item or system is going to work for everyone. There are just too many variables. 2. Nothing works if you don't use it correctly. I'm reminded of an old Twelve Step slogan from AA. "Q: How do the Twelve Steps work? A: They work just fine thank you." 3. This particular product I have not personally used.
So why endorse it? Because there is enough public knowledge out there that disclose certain product claims that are revealing enough for a person educated in the field to safely say that it is one of the better products of its kind out there.
What P90X gets right:
First, P90X is a complete system. Complete means it involves instruction in both fitness exercises and nutrition.
Second, P90X utilizes progressive workouts. The term used in the system is "muscle confusion." Readers of this blog will be familiar with the concept of giving the body a reason to adapt. That's what the progressive workouts of P90X do. They create an environment within your body that gives your body a reason to adapt.
Third, P90X is upfront about the effort necessary to put out to achieve your goals. None of this twenty-minutes-a-day-three-days-a-week-and-that's-all-it-takes nonsense. They let you know upfront that you are going to work. But it's precisely that work that is the reason for your body to change.
Know what you're buying:
You are not bringing a real personal trainer in your home to make sure you are doing the exercises correctly. If you're not capable of taking limited instruction from a video then this is not the product for you.
In addition to the workout program you will also need to purchase a set of dumbells or other kind of weights and a pull up bar.
Finally, after the 90 days (the 90 actually stands for something, its not just a cool number to wedge between a couple of letters for marketing purposes) you're on your own. This can be a plus or minus. P90X is instructional. Instructional as in teaching you information that you are expected to use and adapt on your own in the future.
That's it. That's the P90X. It's a good product. Worth the cost which you can get by clicking on the links on this page or by going to the
FIT TRUE RESOURCES
Post your comments, questions, or experiences (good or bad) below in the comment section. That's what this blog is for. It's for you. See ya soon.
Monday, March 29, 2010
Do what you can. Don't do what you can't. Sounds obvious, but we are so conditioned to having an all or nothing attitude that we carry that attitude into our workouts. Thus we don't do anything, because we can't do it well. And we don't reap any benefits either.
That's a lead in to this Do-it-yourself kind of workout. Do what you can of it. If you don't have some of the equipment or can't do all of the exercises, or all of the sets, or all of the reps then just do what you can.
Here's the exercises:
Pushups: If you can't do a regular pushup then do them on your knees. This video shows a ton of variations. Start simple and then get crazy.
Crunches: Basic and straight forward. This is a good video to make sure that you're doing them correctly.
FIT TRUE RESOURCES
Jumprope: Jumping rope is a skill that can be initially very frustrating, but is well worth the effort and patience.
Jumping Jacks: Are great to do after your jump rope or as a substitute if you don't have one.
Pullups: If you have a pull up bar great, but if you don't here's a modified clever version.
Plyos: Do each of the lateral, box, and vertical jumps. If the cone and the bench are too high to start for you then jump over a peanut or something. I don't care. Just make the motions the best you can.
Do each of these exercises in order with no rest between each exercise until you have done them all. Start with twenty reps each of pushups and crunches. Immediately follow those with the jump rope. Do that for 5 minutes. That can be 5 very frustrating minutes but remember you are learning a new skill. Follow that by a minute of jumping jacks. Then do sets of ten of pullups and each of the three plyos you see in the video. To complete all of the exercise should take you about 10 to 15 minutes. Rest a minute and repeat 2 more times.
There you have a pretty inexpensive home full body, fat burning, muscle toning, get in shape workout. Do what you can, not what you can't. . . at first. But always challenge yourself to do more. Add some of those kids crazy push-ups. Jump rope for ten minutes and learn some new turns of the rope. Add reps. Add sets. Find creative ways to add weight. Give your body a reason to change. Results must follow. Enjoy.
FIT TRUE RESOURCES
That's a lead in to this Do-it-yourself kind of workout. Do what you can of it. If you don't have some of the equipment or can't do all of the exercises, or all of the sets, or all of the reps then just do what you can.
Here's the exercises:
Pushups: If you can't do a regular pushup then do them on your knees. This video shows a ton of variations. Start simple and then get crazy.
Crunches: Basic and straight forward. This is a good video to make sure that you're doing them correctly.
FIT TRUE RESOURCES
Jumprope: Jumping rope is a skill that can be initially very frustrating, but is well worth the effort and patience.
Jumping Jacks: Are great to do after your jump rope or as a substitute if you don't have one.
Pullups: If you have a pull up bar great, but if you don't here's a modified clever version.
Plyos: Do each of the lateral, box, and vertical jumps. If the cone and the bench are too high to start for you then jump over a peanut or something. I don't care. Just make the motions the best you can.
Do each of these exercises in order with no rest between each exercise until you have done them all. Start with twenty reps each of pushups and crunches. Immediately follow those with the jump rope. Do that for 5 minutes. That can be 5 very frustrating minutes but remember you are learning a new skill. Follow that by a minute of jumping jacks. Then do sets of ten of pullups and each of the three plyos you see in the video. To complete all of the exercise should take you about 10 to 15 minutes. Rest a minute and repeat 2 more times.
There you have a pretty inexpensive home full body, fat burning, muscle toning, get in shape workout. Do what you can, not what you can't. . . at first. But always challenge yourself to do more. Add some of those kids crazy push-ups. Jump rope for ten minutes and learn some new turns of the rope. Add reps. Add sets. Find creative ways to add weight. Give your body a reason to change. Results must follow. Enjoy.
FIT TRUE RESOURCES
Friday, March 26, 2010
Wednesday, March 24, 2010
There's an article by a couple of doctors who site the "Its a Small World Ride" at Disney theme parks as evidence that we as a society are getting fatter. The short version of the article is that in 1963 when the ride was first built the average adult weighed less than 200 pounds. Today with averages tipping the scale OVER 200 pounds the ride is bottoming out. Literally. Disney had to close the whole ride for a year to reconstruct "A Small World" to accommodate a fatter one. A fatter world that is. http://thenewprogram.com/blog
FIT TRUE RESOURCES
"The first steps to rectify this epidemic," the blog reads, "need to be made on an [INDIVIDUAL LEVEL]. People must make positive changes in their lifestyle, [ESPECIALLY EATING HABITS], not just to lose their excess weight, but to avoid becoming overweight in the first place."-emphasis mine. Eating habits. Let that sink in. Eating habits. Habits. HHHAAAAABBBITS. Rhymes with Rabbits. Habits.
The Fit True Nutrition Plan is all about that. Changing habits. Whichever step you are on in the plan remember that you are breaking an unhealthy habit and building a new healthy one. That takes time. That doesn't come easy. There will be set backs. BUT YOU CAN DO IT. You can do it. Remember that it won't happen easily. BUT IT WILL HAPPEN. Anticipate that each step will be tough, with set backs, but you are committed and can do it.
Step 1 is to eat five to six small meals equally portioned and equally spaced throughout the day. You MUST make this a habit. That should take AT LEAST three weeks. Maybe more. You CAN NOT move to the next step until this step is a new good habit.
Step 2 is to incorporate carbohydrates, proteins, and fats in EACH of the five to six small meals equally portioned and equally spaced throughout the day. Don't worry about the quality yet. Just make sure that there is some form of carbohydrate, protein and fat in each meal. Again, this will take AT LEAST three weeks. Maybe more. And again, you CAN NOT move to the next step until this step is a new good habit.
FIT TRUE RESOURCES
Step 3 is to have QUALITY carbohydrates, proteins, and fats in five to six equally portioned equally spaced meals throughout the day. If your only source of protein in the morning is consistently bacon then this is the step where you swap it out for eggs or cottage cheese. Trade off some of your high glycemic carbohydrates for lower glycemic carbohydrates. Make sure all of your fat is not saturated. By the way, saturated fat has gotten a bad rap. As Americans we tend to over eat it. But over eating does not equal "DO NOT EAT AT ALL." Your body needs some saturated fat.
Step 4 is to eat a certain percentage of quality carbohydrates, proteins, and fats five to six times equally portioned and equally spaced throughout the day. For most people, the ratio tends to be something like 40% carbohydrates, 30% protein, and 30% fat. The percentages vary depending on activity levels, goals, and metabolism.
This is the overview of the Fit True Nutrition Plan. No one else breaks it down this way, that I know of. Failing to break nutrition into the development of new good eating habits one at a time is the Number 1 reason why people fail in their nutritional goals. Not due to a lack of will power. Try it this way. Look through some older posts for more detail of Steps 1 and 2. There will be more detail on Steps 3 and 4 in the future. Thanks for doing your part to keeping it a smaller world.
FIT TRUE RESOURCES
"The first steps to rectify this epidemic," the blog reads, "need to be made on an [INDIVIDUAL LEVEL]. People must make positive changes in their lifestyle, [ESPECIALLY EATING HABITS], not just to lose their excess weight, but to avoid becoming overweight in the first place."-emphasis mine. Eating habits. Let that sink in. Eating habits. Habits. HHHAAAAABBBITS. Rhymes with Rabbits. Habits.
The Fit True Nutrition Plan is all about that. Changing habits. Whichever step you are on in the plan remember that you are breaking an unhealthy habit and building a new healthy one. That takes time. That doesn't come easy. There will be set backs. BUT YOU CAN DO IT. You can do it. Remember that it won't happen easily. BUT IT WILL HAPPEN. Anticipate that each step will be tough, with set backs, but you are committed and can do it.
Step 1 is to eat five to six small meals equally portioned and equally spaced throughout the day. You MUST make this a habit. That should take AT LEAST three weeks. Maybe more. You CAN NOT move to the next step until this step is a new good habit.
Step 2 is to incorporate carbohydrates, proteins, and fats in EACH of the five to six small meals equally portioned and equally spaced throughout the day. Don't worry about the quality yet. Just make sure that there is some form of carbohydrate, protein and fat in each meal. Again, this will take AT LEAST three weeks. Maybe more. And again, you CAN NOT move to the next step until this step is a new good habit.
FIT TRUE RESOURCES
Step 3 is to have QUALITY carbohydrates, proteins, and fats in five to six equally portioned equally spaced meals throughout the day. If your only source of protein in the morning is consistently bacon then this is the step where you swap it out for eggs or cottage cheese. Trade off some of your high glycemic carbohydrates for lower glycemic carbohydrates. Make sure all of your fat is not saturated. By the way, saturated fat has gotten a bad rap. As Americans we tend to over eat it. But over eating does not equal "DO NOT EAT AT ALL." Your body needs some saturated fat.
Step 4 is to eat a certain percentage of quality carbohydrates, proteins, and fats five to six times equally portioned and equally spaced throughout the day. For most people, the ratio tends to be something like 40% carbohydrates, 30% protein, and 30% fat. The percentages vary depending on activity levels, goals, and metabolism.
This is the overview of the Fit True Nutrition Plan. No one else breaks it down this way, that I know of. Failing to break nutrition into the development of new good eating habits one at a time is the Number 1 reason why people fail in their nutritional goals. Not due to a lack of will power. Try it this way. Look through some older posts for more detail of Steps 1 and 2. There will be more detail on Steps 3 and 4 in the future. Thanks for doing your part to keeping it a smaller world.
Monday, March 22, 2010
Your Heart Can Take A Beating
Here's the skinny on cardio and cardio equipment. Sometimes people don't differentiate well between the cardiovascular system and the skeletal muscles. They think conditioning one is conditioning the other. That isn't generally true. Skeletal muscles need short bursts (4 seconds to 20 minutes) of intense muscle training to be conditioned. Cardio conditioning happens with longer bursts (greater than 20 minutes) of cardio training.
FIT TRUE RESOURCES
Both cardio and skeletal muscles thrive best with variety in their training. The kinds of variety are different, but the need for variety is the same. Note the differences in a sprinter's body and a marathon runner's body. Marathon runners tend to be very skinny and have less muscle tone. They incidentally don't have great muscle strength either. Even in their legs. Sprinters by contrast carry more muscle, have more strength, better muscle tone, and are more fit. Including their heart and lungs. On top of their cardio work, which involves no or little distance running and lots of sprints, they also do a great deal of resistance training.
"Doing cardio" is about conditioning the cardiovascular system. Which means getting the heart rate up and the lungs working. Equipment doesn't matter. One piece of equipment is not necessarily superior to another. How you get your heart rate up and lungs working is not as important as actually doing it. In fact, here's what I recommend as the best pieces of cardio equipment. That's right, running shoes. With these you can run, walk, jog, sprint, skip, leap, hop, do jump rope, and jumping jacks.
FIT TRUE RESOURCES
Some people prefer to go a little more high-tech and that's OK too. Just about anything will do. Any tread mill, bike (either real or stationary), rowing machine or whatever. Take your pick and get your heart rate up.
Bottom line points: 1. Cardio exercise is for conditioning the heart and lungs. If those two body parts are working then you are doing cardio. If they are not working hard you are not doing cardio. 2. Doing cardio is not the same as resistance training and both have benefits that the other can not provide. 3. Like resistance training variety will yeild the best results. If you want to run a marathon then run a marathon but if you want to be tone, strong, and cardio fit as well then combine good resistance training with some sprint work and we'll see you on the beach.
FIT TRUE RESOURCES
Both cardio and skeletal muscles thrive best with variety in their training. The kinds of variety are different, but the need for variety is the same. Note the differences in a sprinter's body and a marathon runner's body. Marathon runners tend to be very skinny and have less muscle tone. They incidentally don't have great muscle strength either. Even in their legs. Sprinters by contrast carry more muscle, have more strength, better muscle tone, and are more fit. Including their heart and lungs. On top of their cardio work, which involves no or little distance running and lots of sprints, they also do a great deal of resistance training.
"Doing cardio" is about conditioning the cardiovascular system. Which means getting the heart rate up and the lungs working. Equipment doesn't matter. One piece of equipment is not necessarily superior to another. How you get your heart rate up and lungs working is not as important as actually doing it. In fact, here's what I recommend as the best pieces of cardio equipment. That's right, running shoes. With these you can run, walk, jog, sprint, skip, leap, hop, do jump rope, and jumping jacks.
FIT TRUE RESOURCES
Some people prefer to go a little more high-tech and that's OK too. Just about anything will do. Any tread mill, bike (either real or stationary), rowing machine or whatever. Take your pick and get your heart rate up.
Bottom line points: 1. Cardio exercise is for conditioning the heart and lungs. If those two body parts are working then you are doing cardio. If they are not working hard you are not doing cardio. 2. Doing cardio is not the same as resistance training and both have benefits that the other can not provide. 3. Like resistance training variety will yeild the best results. If you want to run a marathon then run a marathon but if you want to be tone, strong, and cardio fit as well then combine good resistance training with some sprint work and we'll see you on the beach.
Friday, March 19, 2010
Ask a Question Day
It's Friday. Ask any fitness question you have from, workouts to nutrition to supplements to cardio routines to something you've read to something you've heard to equipment suggestions to fitness programs to whatever. The lines are open and operators are waiting. . .
Wednesday, March 17, 2010
How To Lose 10 Pounds In 5 Seconds
Want to lose ten pounds in five seconds? No, the secret is not to cut off your head. And, yes, it really should be titled, "How To LOOK Like You've Lost 10 Pounds In 5 Seconds." But that's not a very catchy title. And this topic is actually much much more important than just looking better.
So here it is. Whether you are sitting, lying down, standing walking or whatever you are doing, suck in your gut and squeeze your butt cheeks together. Do that in front of a mirror standing at a profile and.. . Presto! Wow, you look like you've lost 10 pounds! Alright, alright, results may vary. But you get the idea.
Sucking in your belly button towards your spine and tightening your gluteals is one of the best things that you can do for your health. And it is 100% FREE to practice. Initially, the best way to practice is while standing up. Then practice it while sitting down, standing in line, driving, and especially working out. It will seem unnatural at first. It will be difficult at first. But soon you'll find it easy. Then, it will seem lazy and uncomfortable to stand, sit, or workout otherwise.FIT TRUE RESOURCES
If there's one place you really should focus on this it is during your working out. In fact, make it a point to have perfect posture throughout your whole workout. You might have to lower the weight and slow down the cardio at first, but soon you'll find new strength, speed, and RESULTS all because you focused on your posture by sucking in your gut and squeezing your gluteals together.
The really big issue here is not so much just looking better, but having good posture. Good posture is one of the best, easiest, inexpensive goals you can set and do for yourself. It makes you look taller. It makes you look like you've lost weight. It makes you stronger and faster because your kinetic chain is uninterrupted. It gives you better balance because your center of gravity is inside your body where it belongs instead of hanging in front of you. It causes the internal organs to function better. You'll breath better and more fully. It will even cause you to burn more calories.
FIT TRUE RESOURCES
If you find yourself sitting at a computer for long periods of time pick up a stability ball to sit on. Sitting on a stability ball can makes it more difficult to slouch and encourages good posture.
So, Grannie was right when she told you to sit up straight. QUIT SLOUCHING, look like you've lost weight, and feel better right away by sucking in your gut and squeezing your butt cheeks together.
So here it is. Whether you are sitting, lying down, standing walking or whatever you are doing, suck in your gut and squeeze your butt cheeks together. Do that in front of a mirror standing at a profile and.. . Presto! Wow, you look like you've lost 10 pounds! Alright, alright, results may vary. But you get the idea.
Sucking in your belly button towards your spine and tightening your gluteals is one of the best things that you can do for your health. And it is 100% FREE to practice. Initially, the best way to practice is while standing up. Then practice it while sitting down, standing in line, driving, and especially working out. It will seem unnatural at first. It will be difficult at first. But soon you'll find it easy. Then, it will seem lazy and uncomfortable to stand, sit, or workout otherwise.FIT TRUE RESOURCES
If there's one place you really should focus on this it is during your working out. In fact, make it a point to have perfect posture throughout your whole workout. You might have to lower the weight and slow down the cardio at first, but soon you'll find new strength, speed, and RESULTS all because you focused on your posture by sucking in your gut and squeezing your gluteals together.
The really big issue here is not so much just looking better, but having good posture. Good posture is one of the best, easiest, inexpensive goals you can set and do for yourself. It makes you look taller. It makes you look like you've lost weight. It makes you stronger and faster because your kinetic chain is uninterrupted. It gives you better balance because your center of gravity is inside your body where it belongs instead of hanging in front of you. It causes the internal organs to function better. You'll breath better and more fully. It will even cause you to burn more calories.
FIT TRUE RESOURCES
If you find yourself sitting at a computer for long periods of time pick up a stability ball to sit on. Sitting on a stability ball can makes it more difficult to slouch and encourages good posture.
So, Grannie was right when she told you to sit up straight. QUIT SLOUCHING, look like you've lost weight, and feel better right away by sucking in your gut and squeezing your butt cheeks together.
Tuesday, March 16, 2010
The Best Resistance Training
When it comes to resistance training, whether you're at home or at the gym, one of the most productive ways of training has got to be Giant Sets. Giant Sets can be used for any goal. From toning up, to burning fat. From building strength and size to increasing endurance. Giant Sets are definitely the way to go.
Milos Sarcev invented this nasty (in trainer-speak that's a compliment) form of training. I personally learned it in full force at his gym The Koloseum located in Fullerton, California. My teacher and trainer was Hans Hoeller. A very knowledgeable, professional, and tough-as-nails personal trainer. The Giant Set workouts that I learned there were bar-none the most intense, productive, and FUN workouts that I've ever done. What's more, I learned the wide range of applications that Giant Sets offered. Check out Milos and the Koloseum website at: www.koloseumgym.com/
The best way to explain Giant Sets is to compare them to other kinds of sets. Straight Sets are the most common way you see people lift weights. They do a set (a certain number of repetitions) of an exercise, rest, do another set of the same exercise, rest, and so on. Super Sets are when you do a set of an exercise for a body part followed immediately by another exercise for the same body part then rest. Triple Sets are when you do three exercises for the same body part before resting.
Giant Sets happen when you string together FOR THE SAME BODY PART more than three exercises before resting. Usually, much more than three exercises. Generally, at least three sets of a Giant Set are done at a time.
At the Koloseum we would string together as many as fourteen exercises for a body part before resting. A single Giant Set could last up to fifteen minutes. I have heard that Milos strings together as many as twenty-six exercises for the legs with each Giant Set taking up to a half an hour!!!! Ouch.
So how can Giant Sets be applied to differing kind of goals? If your goal is:
Strength and Power: do 5-8 repetitions per set
Size and Strength: do 8-15 repetitions per set
Tone and Endurance: do 15 or greater repetitions per set.
Just like you've probably heard before except instead of doing one, two, or three exercises before resting you are going to put together AS MANY EXERCISES FOR A BODY PART AS YOU CAN. If you don't know enough exercises per body part click on this link FIT TRUE RESOURCES
There are showcased a number of books loaded with plenty of exercises to keep you busy until you rot.
So what's the big bonus to Giant Sets? Cardio and calorie burning, my friends, cardio and calorie burning. Remember, there is NO REST between exercises and only about a minute or two's rest between Giant Sets. Skeptical? String together just five exercises for a body part and let me know where your heart rate is at the end of the Giant Set.
Here's a couple of possible giant sets:
Legs: Back Squats, Standing Lunges, Front Squats, Leg Press, Hack Squats, Leg Extension, Step Ups, Sissy Squats.
Chest: Bench Press, Dumbbell Press, Dumbbell Flies, Incline Press, Incline Flies, Decline Flies, Push-ups.
Use the first set to adjust your weights because you might find that you can't do your exercises as heavy as you normally would now that you're winded from having just done three exercises without rest. The examples have eight exercises. Work your way up to eight. Then work your way BEYOND eight. Create new Giant Sets. This is one of the few times when the possibilities really are pretty much endless.
Giant Sets are not for the faint of heart. But if you're looking to shake things up, get some new results, and especially if your a meat-head who hates or doesn't do enough cardio then do some Giant Sets. For whatever goal you are pursuing you will never run out of options and possibilities for keeping your workouts challenging, rewarding, and FUN.
Milos Sarcev invented this nasty (in trainer-speak that's a compliment) form of training. I personally learned it in full force at his gym The Koloseum located in Fullerton, California. My teacher and trainer was Hans Hoeller. A very knowledgeable, professional, and tough-as-nails personal trainer. The Giant Set workouts that I learned there were bar-none the most intense, productive, and FUN workouts that I've ever done. What's more, I learned the wide range of applications that Giant Sets offered. Check out Milos and the Koloseum website at: www.koloseumgym.com/
The best way to explain Giant Sets is to compare them to other kinds of sets. Straight Sets are the most common way you see people lift weights. They do a set (a certain number of repetitions) of an exercise, rest, do another set of the same exercise, rest, and so on. Super Sets are when you do a set of an exercise for a body part followed immediately by another exercise for the same body part then rest. Triple Sets are when you do three exercises for the same body part before resting.
Giant Sets happen when you string together FOR THE SAME BODY PART more than three exercises before resting. Usually, much more than three exercises. Generally, at least three sets of a Giant Set are done at a time.
At the Koloseum we would string together as many as fourteen exercises for a body part before resting. A single Giant Set could last up to fifteen minutes. I have heard that Milos strings together as many as twenty-six exercises for the legs with each Giant Set taking up to a half an hour!!!! Ouch.
So how can Giant Sets be applied to differing kind of goals? If your goal is:
Strength and Power: do 5-8 repetitions per set
Size and Strength: do 8-15 repetitions per set
Tone and Endurance: do 15 or greater repetitions per set.
Just like you've probably heard before except instead of doing one, two, or three exercises before resting you are going to put together AS MANY EXERCISES FOR A BODY PART AS YOU CAN. If you don't know enough exercises per body part click on this link FIT TRUE RESOURCES
There are showcased a number of books loaded with plenty of exercises to keep you busy until you rot.
So what's the big bonus to Giant Sets? Cardio and calorie burning, my friends, cardio and calorie burning. Remember, there is NO REST between exercises and only about a minute or two's rest between Giant Sets. Skeptical? String together just five exercises for a body part and let me know where your heart rate is at the end of the Giant Set.
Here's a couple of possible giant sets:
Legs: Back Squats, Standing Lunges, Front Squats, Leg Press, Hack Squats, Leg Extension, Step Ups, Sissy Squats.
Chest: Bench Press, Dumbbell Press, Dumbbell Flies, Incline Press, Incline Flies, Decline Flies, Push-ups.
Use the first set to adjust your weights because you might find that you can't do your exercises as heavy as you normally would now that you're winded from having just done three exercises without rest. The examples have eight exercises. Work your way up to eight. Then work your way BEYOND eight. Create new Giant Sets. This is one of the few times when the possibilities really are pretty much endless.
Giant Sets are not for the faint of heart. But if you're looking to shake things up, get some new results, and especially if your a meat-head who hates or doesn't do enough cardio then do some Giant Sets. For whatever goal you are pursuing you will never run out of options and possibilities for keeping your workouts challenging, rewarding, and FUN.
Monday, March 15, 2010
Step 2: Too Many Cooks Can Ruin Dinner.
Step 2 is to begin to eat some form of carbohydrate, protein, and fat in your five to six meals that you've been eating equally portioned and equally spaced throughout the day. We're not going to worry too much about the quality of those food sources yet. That's in Step 3. For now it's important to just make sure that you are eating carbs, proteins, and fats THROUGHOUT the day, ALL DAY LONG. But first, here's a tip:
When you are following a plan, specifically the Fit True Nutrition Plan, don't get side tracked by a whole lot of input from other sources. The reason isn't so much because the other sources are wrong, but because once on a path conflicting information can paralyze or even ruin altogether your current plan. Remember, this IS NOT like a potpourri, or a church pot luck dinner where a little of this and a little of that is all OK. It's more like this illustration:
Envision yourself right in the middle of the nuts and bolts of what it is that you do as a profession. If you're a contractor, you're right in the middle of well planned out construction job that's on schedule and under budget. If you're a loan officer, you are right in the middle of the paper work. If your a dentist, the patient is in the chair and your drill and hands are in his mouth.
Now, right at that moment another person of the same profession enters the job and starts digging in as if you weren't there and acts as if everything you've done, up to that point, just happened to be there when he arrived. Furthermore, the newcomer continues to work by "fixing" your work as you try to undo what he's doing because it has interfered with what you were doing before he showed up. The other guy might be good at what he does. Possibly, even better than you. But the bottom line is that the newcomer, in this case, has ruined the project. Too many cooks can ruin dinner.
So here's the Step 2 stuff. Some of the items in each category may raise some eyebrows, but don't worry. It's all part of a larger plan:
CARBS are grains cereals, fruit, berries, sugars, corn, carrots, potatoes, rice, beans, lentils, milk, yogurt, sweets, and treats. I know, you thought milk and yogurt were proteins. They have protein in them but not enough to be a protein.
PROTEINS are meats, chicken, turkey, steak, hamburg, pork, eggs (Eat the whole egg. Don't argue with me), cottage cheese, fish, and whey protein. Sorry vegetarians. I know many of you will be mad at me, but you CAN NOT get all of the protein that your body NEEDS by eating a certain combination of foods (beans and rice) WITHOUT getting way too many carbohydrates.
FATS are nuts, oils, peanut butter, avocados, almond butter, dressings, BUTTER, margarine, buttery spreads (Smart Balance), and most cheeses. Again, I'm aware that many of you thought that peanut butter and cheese were proteins but, like milk and yogurt in the carbs category, not enough to qualify. They are fats.
There you have it. You've done Step 1. Now give Step 2 your all and you'll CONTINUE to see changes in your body and energy levels. Do this for three to six weeks and you'll be ready for Step 3.
When you are following a plan, specifically the Fit True Nutrition Plan, don't get side tracked by a whole lot of input from other sources. The reason isn't so much because the other sources are wrong, but because once on a path conflicting information can paralyze or even ruin altogether your current plan. Remember, this IS NOT like a potpourri, or a church pot luck dinner where a little of this and a little of that is all OK. It's more like this illustration:
Envision yourself right in the middle of the nuts and bolts of what it is that you do as a profession. If you're a contractor, you're right in the middle of well planned out construction job that's on schedule and under budget. If you're a loan officer, you are right in the middle of the paper work. If your a dentist, the patient is in the chair and your drill and hands are in his mouth.
Now, right at that moment another person of the same profession enters the job and starts digging in as if you weren't there and acts as if everything you've done, up to that point, just happened to be there when he arrived. Furthermore, the newcomer continues to work by "fixing" your work as you try to undo what he's doing because it has interfered with what you were doing before he showed up. The other guy might be good at what he does. Possibly, even better than you. But the bottom line is that the newcomer, in this case, has ruined the project. Too many cooks can ruin dinner.
So here's the Step 2 stuff. Some of the items in each category may raise some eyebrows, but don't worry. It's all part of a larger plan:
CARBS are grains cereals, fruit, berries, sugars, corn, carrots, potatoes, rice, beans, lentils, milk, yogurt, sweets, and treats. I know, you thought milk and yogurt were proteins. They have protein in them but not enough to be a protein.
PROTEINS are meats, chicken, turkey, steak, hamburg, pork, eggs (Eat the whole egg. Don't argue with me), cottage cheese, fish, and whey protein. Sorry vegetarians. I know many of you will be mad at me, but you CAN NOT get all of the protein that your body NEEDS by eating a certain combination of foods (beans and rice) WITHOUT getting way too many carbohydrates.
FATS are nuts, oils, peanut butter, avocados, almond butter, dressings, BUTTER, margarine, buttery spreads (Smart Balance), and most cheeses. Again, I'm aware that many of you thought that peanut butter and cheese were proteins but, like milk and yogurt in the carbs category, not enough to qualify. They are fats.
There you have it. You've done Step 1. Now give Step 2 your all and you'll CONTINUE to see changes in your body and energy levels. Do this for three to six weeks and you'll be ready for Step 3.
Tuesday, March 9, 2010
Bullet Proof Goal Setting 101.
We have a goal, we have a desired outcome, and we get excited. MOTIVATION is emotional energy. It gets you going. It doesn't necessarily have a great deal of staying power, but it can get you going. What's helpful in addition to MOTIVATION on our journey to better fitness is a concrete REASON why you are doing it.
"I want to lose some weight," is not a REASON. It is a desire. "I want to lose some weight because I want to be in better health to see my grand-children marry," is the REASON that will keep your MOTIVATION going when the going gets rough. Find a REASON.
Now, no amount of MOTIVATION and REASON will do you much good without a well informed PLAN. A PLAN will ground your goal in reality. Think of the PLAN as laying down the tracks from where you are now to where you want to be. The MOTIVATION will get you going and the REASON will keep you going. Wow, this is great. What could stop us now? Answer: LIFE. Life can stop you. A serious injury that stops your work outs altogether, or the need for a second job crowds exercise out of your schedule. Life happens.
So there's one more important component to getting to your fitness goal: RESOLVE. You see, no one plans to make unrealistic goals, but any plan that doesn't include the possibility of serious set backs is unrealistic. RESOLVE is that commitment to get back on the tracks when you are thoroughly derailed. Count on the real possibility of something seriously interrupting your plan. RESOLVE that whatever happened to interrupt your plan is only temporary at worst, and you will get back on your well laid plan ASAP.
Just don't quit. Re-evaluate your goals if you have to. Find another REASON if you need to. Get MOTIVATED again. Adjust your PLAN if you have to, but RESOLVE to get as close to your goal as you can. No matter what. Include in your plans the possibility that a serious set back may happen and, at worst, it will only TEMPORARILY derail you. More likely, you will find a way to work around it.
So in review, setting goals and having bullet proof motivation should look like this.
1. Get excited and set a goal. (MOTIVATION)
2. De-emotionalize the goal and find a real reason to stay on track for when the going gets rough. (REASON)
3. Ground your goal in reality by making an informed plan of how to get there. (PLAN)
4. Resolve that WHEN serious set backs rear their ugly heads you will have a plan to handle them, and not give up on your goal. (RESOLVE)
MOTIVATION REASON PLAN RESOLVE. Bullet Proof Goal Setting 101.
"I want to lose some weight," is not a REASON. It is a desire. "I want to lose some weight because I want to be in better health to see my grand-children marry," is the REASON that will keep your MOTIVATION going when the going gets rough. Find a REASON.
Now, no amount of MOTIVATION and REASON will do you much good without a well informed PLAN. A PLAN will ground your goal in reality. Think of the PLAN as laying down the tracks from where you are now to where you want to be. The MOTIVATION will get you going and the REASON will keep you going. Wow, this is great. What could stop us now? Answer: LIFE. Life can stop you. A serious injury that stops your work outs altogether, or the need for a second job crowds exercise out of your schedule. Life happens.
So there's one more important component to getting to your fitness goal: RESOLVE. You see, no one plans to make unrealistic goals, but any plan that doesn't include the possibility of serious set backs is unrealistic. RESOLVE is that commitment to get back on the tracks when you are thoroughly derailed. Count on the real possibility of something seriously interrupting your plan. RESOLVE that whatever happened to interrupt your plan is only temporary at worst, and you will get back on your well laid plan ASAP.
Just don't quit. Re-evaluate your goals if you have to. Find another REASON if you need to. Get MOTIVATED again. Adjust your PLAN if you have to, but RESOLVE to get as close to your goal as you can. No matter what. Include in your plans the possibility that a serious set back may happen and, at worst, it will only TEMPORARILY derail you. More likely, you will find a way to work around it.
So in review, setting goals and having bullet proof motivation should look like this.
1. Get excited and set a goal. (MOTIVATION)
2. De-emotionalize the goal and find a real reason to stay on track for when the going gets rough. (REASON)
3. Ground your goal in reality by making an informed plan of how to get there. (PLAN)
4. Resolve that WHEN serious set backs rear their ugly heads you will have a plan to handle them, and not give up on your goal. (RESOLVE)
MOTIVATION REASON PLAN RESOLVE. Bullet Proof Goal Setting 101.
Thursday, March 4, 2010
It's the "Ask Any Fitness Question You have Day" at Fit True.
Today, you ask a question and I'll answer it to the best of my ability. Use the comment section to post your question and the answer will follow. If you don't ask it today, don't worry. We'll be having days like this about once a week or so.
Monday, March 1, 2010
Ok here's Step 2 in Fit True Nutrition. The first part of Step 2 is to make absolutely sure that you have Step 1 down and done. IF YOU ARE NOT YET EATING FIVE TO SIX SMALL MEALS EQUALLY PORTIONED AND EQUALLY SPACED THROUGHOUT THE DAY THEN YOU MAY NOT MOVE ON TO STEP 2 YET. Got it? Good.
Step 2 deals with macro-nutrients. We all know our micro-nutrients as our vitamins and minerals. If you are eating a good balance and variety of foods or you are taking a high quality multi-vitamin then you are probably not missing the mark when it comes to micro-nutrients.
Macro-nutrients are carbohydrates, proteins, and fats. Step 2 is to incorporate carbohydrate, proteins, and fats into your five to six equally portioned equally spaced meals. As best as you can I want you to consciously have a carb source, a protein source, and a fat source in each meal.
Do you remember back at Step 1 when it didn't matter what you ate but rather that you ate? This is similar. It is EXTREMELY important that you don't fall into the temptation of making too many changes at once. You probably have experienced changes from just doing Step 1. Now let's let the body adapt to some new changes without changing too much. In just consciously eating carbs, proteins, and fats in each of the meals you will see some new changes. These changes can be big because they get insulin and other hormone levels in better balance.
So it is not important to know what are good carbs and a bad carbs, good fats and bad fats, and what are good and bad protein sources. Remember the organism model. We are trying to change one habit at a time. ONE AT A TIME. Just make sure proteins, carbs, and fats are in each meal. Like Step 1 Step 2 will take some getting used to. Maybe two or three weeks. Maybe even more. So what? Take as long as you need because we are trying to build new healthy habits one at a time that you can do FOR THE REST OF YOUR LIFE.
If you don't know what's a protein source, carb source, or fat source then check out one of the recommended books by clicking on the Fit True Resources link located all over this blog site. Or use the Amazon search box below. Stay tuned for more about Step 2 in the next blog. Until then.
Step 2 deals with macro-nutrients. We all know our micro-nutrients as our vitamins and minerals. If you are eating a good balance and variety of foods or you are taking a high quality multi-vitamin then you are probably not missing the mark when it comes to micro-nutrients.
Macro-nutrients are carbohydrates, proteins, and fats. Step 2 is to incorporate carbohydrate, proteins, and fats into your five to six equally portioned equally spaced meals. As best as you can I want you to consciously have a carb source, a protein source, and a fat source in each meal.
Do you remember back at Step 1 when it didn't matter what you ate but rather that you ate? This is similar. It is EXTREMELY important that you don't fall into the temptation of making too many changes at once. You probably have experienced changes from just doing Step 1. Now let's let the body adapt to some new changes without changing too much. In just consciously eating carbs, proteins, and fats in each of the meals you will see some new changes. These changes can be big because they get insulin and other hormone levels in better balance.
So it is not important to know what are good carbs and a bad carbs, good fats and bad fats, and what are good and bad protein sources. Remember the organism model. We are trying to change one habit at a time. ONE AT A TIME. Just make sure proteins, carbs, and fats are in each meal. Like Step 1 Step 2 will take some getting used to. Maybe two or three weeks. Maybe even more. So what? Take as long as you need because we are trying to build new healthy habits one at a time that you can do FOR THE REST OF YOUR LIFE.
If you don't know what's a protein source, carb source, or fat source then check out one of the recommended books by clicking on the Fit True Resources link located all over this blog site. Or use the Amazon search box below. Stay tuned for more about Step 2 in the next blog. Until then.
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