Fit and Fat-Can You Be Both?

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Can you be fit and fat?

Large population studies by researchers found overweight people who exercised regularly showed a reduced risk of heart disease.

Regular physical activity improves metabolic health. Even in the face of excess fat. Fit but fat people, metabolically healthier than thinner people who do not exercise. Measures of poor metabolic health include high blood pressure and elevated levels of triglycerides. Also higher blood sugar and C-reactive protein. Along with insulin resistance and low levels of good cholesterol (HDL).

A study presented at the European Congress on Obesity found that obese but metabolically  healthy people showed higher risks. Higher risks of heart disease, stroke and heart failure than leaner people. The study, however, did not consider levels of physical activity. People who exercise vigorously have a lower risk of cardiovascular incidents than non-exercisers. Regardless of weight or body mass index.

The three most important risk factors for poor metabolic health are age, physical inactivity and waist circumference. Physically active people have smaller waist circumferences, regardless of overall body fat. Conversely, many physically active overweight and obese people are metabolically healthy. Regular exercise trims belly fat and improves metabolic health. Even in people who are overweight or obese.

Training Gains

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Protein Pacing Might Enhance Training Gains

Protein pacing involves eating high-protein meals five or six times during the day. Taking in a total daily protein intake of two grams per kilogram of body weight. (.8 grams is the normal recommended intake per kilogram).

Combining protein pacing with a training program involving aerobics, interval training, and weigh training. Along with stretching resulted in greater gains than practicing the program with normal protein intake. Which is less than the 1 gram of protein per kilogram of body weight.

According to a study of middle-aged men by researchers from Skidmore College. The protein group made greater improvements in maximum bench press, squat jump power and five-kilometer bike time. The improvements were not dramatic and the training groups started at different fitness levels. Making it difficult to identify the effects of protein supplementation. While, a small study, additional research needed to validity of this method on middle-aged men and younger athletes.

Ab Training and Diet

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Abs Everyday

The ab training secret to a fantastic midsection is training abdominals every day. Try adding a few sets of ab work every day once finish training a muscle group. Everyday do something to keep your abs tight. Not trying to build them, but always wanting them to be hard and condition.  On full day ab workout, each exercise done three sets of 15-20 reps.

The Role of Cardio

Abdominal training and 100 percent clean diet, two critical factors in displaying a ripped midsection. The importance of cardiovascular training is important as well.  Try to get in 20-30 minutes of cardio after daily weight training workout. Something like the treadmill, elliptical or stepper. Heart rate range 150-160 beats per minute after warming up. Try not to get into the fat burning zone with the heart rate.

Daily Diet

Meal 1-

Steak (4 oz), 1 large whole egg, oatmeal-1 cup….total protein-53.6g, carbs-50.8g, fats-24.6, total calories-605

Meal 2-

Chicken breast (8oz), white rice-1 cup, broccoli-8 florets…total protein 47g, carbs 53g, fats 5.1, total calories 472

ab training-6 pack abs

Training and diet tips for 6 pack abdominals

Meal 3-

Chicken breast (8oz), broccoli-8 florets…total protein 46g, carbs 8g, fats 5.1, total calories 296

Meal 4- (PRE-WORKOUT)

Top sirloin beef (8oz), avocado-1 cup, white rice-1 cup…total protein 64.3g, carbs 63g, fats 38g, total calories 852

Meal 5- (POST-WORKOUT)

Top sirloin beef (8oz), white rice-1 cup, broccoli-8 florets…total protein 60.3g, carbs 53g, fats 20.1g, total calories 637

Meal 6

Casein shake, 1 tbsp peanut butter…total protein 54g, carbs 6g, fats 10g, total calories 295

Daily total protein= 325.2g, carbs 233.8g, fats 102.9g…total calories 3157

Ab Training Workout

Three sets of 15-20 reps for each exercise.

Straight Leg Crunches

Spider Mountain Climbers: start in push up position, prone with body weight supported on hands and toes. Alternate bringing right knee up to touch the outside of right arm, bringing left knee up towards left arm.

Wall Mountain Climbers: begin in push up position, except feet elevated behind you on a wall. Maintaining this position duration of 15-20 rep set. One foot always remains on the wall, forcing you to keep core tight the entire time. Bring knee of right leg down to the outside of right arm, repeat with left knee/left arm.

Hanging Leg Raises: Jump up taking overhand grip on pull up bar. Raise legs in bent position, leading with knees, drawing up towards chest. A tougher version with legs held straight out.

Box Jumps: do continuous jumps for 90 seconds, rest 30 seconds, repeat four rounds.

Alternating Leg Lifts: laying down on back, raise left leg up to the sky, keeping perfectly straight. Next, crunch up and at same time reach across body with right arm toward left foot.  Repeat with right leg and left arm-that is one complete rep.

Ab Training is easy when combining all three elements

All three components, once in place, results a synergistic effect to tone and tighten the muscles. Having extremely low body fat levels, the muscles clearly defined and delineated.

Ultimate Delt Program

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Delt Program:

Deltoids- The unsung hero of physiques

When people rave about specific body parts, the two most common subjects, arms and quads. Arms have always been the showpiece muscle that trainers of all levels asked to flex and happily oblige. Huge legs take an almost mythic significance in recent decades.  Plenty of folks appreciate thick pecs and elusive rugged backs. Oddly enough, the shoulders get no glory of the the other muscle groups. Without wide, round, full deltoids with all three heads developed, your physique just basic. If delts lagging, your physique, not overall impressive mass and power. And forget the V-taper.  You need width in both upper back and shoulders to complete that coveted look.

build-big-delts

Delt Program

All overhead presses: Proper range of motion is to lower the bar. Or dumbbells or machine movements arms until your upper arms are parallel to the ground. Some insist on lowering until dumbbells touch shoulders or bar hits clavicles. This is too far and overstretches your shoulder joints.

Dumbbell lateral raises: Keep your hands slightly higher than your elbows as you bring the weights up. For some, the “pouring water out” motion at the top of rep enhances the muscle contraction. For others, it does nothing. Experiment with light dumbbells to find the right form for you that allows you to feel the side delts contracting maximally.

Upright rows: The correct form for upright rows isn’t a straight upward pull. Rather an arcing motion of pulling up and back. Think about pulling the bar or dumbbells over your shoulders. Obviously that’s not possible, but it will put you in the proper plane of motion.

Delt Program Routines:

Full shoulder routine A

  • Bent dumbbell lateral raises  4X12
  • Rope face pulls  4 X12
  • Seated dumbbell presses   4X12
  • Dumbbell lateral raises  4X12
  • Wide-grip barbell upright rows   4X12
  • Smith machine presses  4X12

Full shoulder routine B

  • Machine rear lateral raises   4X12
  • One-arm cable rear lateral raises   4X12
  • Barbell military presses   4X12
  • Machine lateral raises   4X12
  • Dumbbell upright rows   4X12
  • Machine presses   4X12

Side delt “bonus” routine A

  • One-arm cable lateral raises   4X12 each arm
  • Seated dumbbell lateral raises   7X10-12…same weight and only 30 seconds between sets.

Side delt “bonus” routine B

  • Up and down the rack -Laterals  2 rounds. Start with a pair of light dumbbells, doing 10-12 reps. Move up the rack without resting until you reach weight you can only do six to eight reps. Immediately reverse direction and grab lighter dumbbells. Continuing until the pump is too much to bear. Even light dumbbells impossible to budge. The progression might look like this:

15×12:  20X12:  25X12:  30X10:  35X10:  40X18:  35X8:  30X8:  25X10:  20X10: 15X8

 

Weight Room Wisdom

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Urban Legends of the Weight Room: Old Myths and New Realities:

Goofy ideas abound in the weight room. According to James Peterson, a sports medicine consultant and former director of sports medicine at StairMaster. Many people focus on the training technique du jour. While CrossFit, kettelbells, long and slow distance, HIIT, yoga and bodyweight exercises all have their advocates. In fact, everything works. To an extent. The best choice depends on the interests and needs of the exerciser. Ninety five percent of success in life is showing up. Find an exercise that you enjoy. Furthermore, helps achieving your goals and stick with it.

Program Structure Influences the Results:

get strong

Gym Wisdom-Find your right workout

No single weight training program will satisfy the needs of bodybuilders, weightlifters and power lifters. While the same for football players, tennis players or distance runners. The Executive Council of the American College of Sports Medicine’s Committee on Certification and Registry Board found.

The goals of each program depend on the demands of the sport. Bodybuilders, for example, seek to build large symmetrical muscles covered by a minimum of fat. Weightlifters must build maximum strength in highly complex movements. Movements like snatch, clean and jerk. Distance runners must build power that helps them run faster during endurance races. The weight training program should reflect these goals. Bodybuilders, for example, should perform eight to 12 reps for multiple sets. Often pushing close to failure. Weightlifters and power lifters typically perform low reps with longer rest periods between sets. The best strategy is to assess the needs of the sport and tailor the strength-training program accordingly.

 

Citrulline for Health and Performance

Benefits of Citrulline

A review of literature by Arturo Figueroa from Florida State University and colleagues, concluded that L-citrulline is beneficial. Reducing resting blood pressure and chronic use may increase training endurance.

Citrulline, an important amino acid involved in the formation of urea.  A popular component in athletic food supplements. Participating in key amino acid reactions. Influencing blood flow by increasing nitric oxide levels. Nitric oxide is an important chemical secreted by the inner lining of blood vessels. Blood vessels control blood flow throughout the body.

Furthermore, nitric oxide is vital for muscle blood flow, sexual function, fuel and hormone delivery to muscles. Also tissue oxygenation and general energy levels. While other studies found increases brown fat activity. Because brown fat activity increases caloric expenditure and promotes fat burning.

Also, while increased levels of hormone sensitive lipase by 150 percent. Promoting  fat mobilization and use.

This is an underappreciated supplement that improves fat burning and muscle blood flow. Further more, protecting the gut from injury during exercise.

Ketones and Performance

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Do Ketone Improve Performance?

During the Olympics, the media reported that some cyclists were supplementing ketones to improve performance. Produced naturally during metabolisim causing euphoria. Cyclistes consume these supplements to delay fatigue. The brain uses mainly glucose (sugar) for fuel, but can also use ketones. Like aceton, acetoacetate and beta-hydroxybutyrate. During low calorie dieting, the body produces these to supply fuels to the brain.

A literature review by researchers from Maastricht University  concluded that supplementing these has no effect on physical performance. The results are predictable because the breakdown releases energy more slowly than carbohydrates.

Adding a preworkout supplement can help boost performance, if you’re looking for an edge. Whether hitting the gym or running a marathon, many preworkout drinks contain ingredients needed to get you going.

Pumping Iron Prevents Heart Disease

Metabolic Syndrome in Men

Millions of men suffer from metabolic syndrome, a cluster of health issues that raise risks. Risks of heart problems, like heart disease, diabetes and stroke. One in three Americans suffer from this serious condition. Risk factors include large waistline, high levels of triglycerides. (Triglycerides – a type of blood fat). Low levels of  high-density lipoprotein (“good cholesterol). High blood  pressure and high blood sugar.  Crash diets are not the answer. In fact, hitting the gym to build muscle is the best answer. New research published in Mayo Clinic Proceedings, reveals that one hour of resistance training per week. Even without cardio, can cut risk of the metabolic syndrome.

The Study

muscle strength exercise

Strength resistance training to stay healthy

The Mayo Clinic study involved about 7,000 middle-aged adults, average age 46. Evaluated at the Cooper Clinic in Dallas between 1987 and 2006. While their exercise program was not supervised, subjects self reported compliance with Physical Activity Guidelines for Americans. The guidelines suggest that Americans, “Do muscle strengthening activities. Lifting weights or using resistance bands. At a moderate or high intensity involving all major muscle groups. Two or more days a week. Also, aerobic exercise in excess of 500 metabolic equivalent minutes per week.”

None of the participants in the Mayo Clinic study suffered from the metabolic syndrome when they enrolled. Fifteen percent developed metabolic syndrome during their follow up of four years. The study looked mostly at men. While 19 percent of the subjects were female.

Conclusion

The researchers found that any amount of resistance training meeting exercise guidelines associated 17 percent lower metabolic syndrome. Up to an hour weekly resistance exercise was associated 29 percent lower risk of development metabolic syndrome. Compared with no exercise.While larger amounts of resistance exercise did not provide further benefits. People who met both recommended resistance and aerobic exercise guidelines had a 25 percent lower risk of development of the metabolic syndrome. While compared with meeting neither guideline.

Furthermore, researchers concluded: “Health professionals should recommend patients perform resistance exercise along with aerobic exercise to reduce metabolic syndrome.”

Basic Leg Workout

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Leg Day, Leg Workout

Basic leg workout:

  1. Lying Leg Curls: 4 sets X 15-20 reps
  2. Standing One-leg Curls: 4 sets X 12-15 reps
  3. Stiff-leg Deadlifts: 4 sets X 15-20 reps
  4. Walking Lunges: 3 sets X approximately 40 yards
  5. Leg Extensions: 4 sets X 20, 15, 12, 12 reps
  6. Squats: 4 sets X 20, 15, 12, 12 reps
  7. Leg Press: 4 sets X 15-20 reps

Lying Leg Curls:  On each rep, lift hips slightly as contracting hamstrings. This makes for a deeper squeeze in the hams and a much harder contraction. Adding a momentary pause at the top, you see hams fill with blood.

squats

Get huge leg muscles!

Standing Leg Curls (Single Leg): Use visualization with this move. Allowing you imagining standing onstage while squeezing hamstrings in a rear double biceps or lat spread. Keeping your body completely still. Only moving the hamstring. No hip movement or cheating to get the weight up.

Stiff-leg Deadlifts: Stand pigeon toed, making a conscious effort to keep turning toes back in after each rep. Give it a try and you’ll feel it on the first rep. You won’t need a ton of weight doing it this way.

If you think it’s going to be hard, then it will be

Walking Lunges: The challenge isn’t getting from one end to the other. The challenge is making legs grow. With each step, carefully plant your heel, lunging down. Until back knee touches the ground. Slowly push back up before taking the next step. It’s the most effective to step, then lunge. Rather than trying to lunge into each step and cut short the contraction.

Leg Extensions: High reps or heavy weight? Both! do as many sets needed to get connected with your quads. The amazing thing to see is how to keep increasing weight. Getting to the bottom of the weight stack and failure comes before the 20th rep. Pause for a few breaths and resume the set until you reach the magic number

Squats: Try using the connection you have with each muscle to make squats a complete leg exercise. With glute-hamstring focus instead of a mass builder for quads. Each rep is deliberate and controlled as squeezing glutes and tightens up hamstrings all the way down and back up. Each rep of the squat is full of opportunities to contract a different part of the leg. If you can do this effectively, you can build big legs and not just big quads.

Leg Press: Feet are wide and high, so the quads are still working. But the hams taking some of the load. Just like squats, control the weight through every inch of movement and never using momentum. While many guys use the leg press to load up the weight. Some use it as a finishing move to add some polish to the wheels.

Better Abs, Better Sex

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The tie between abs and a great sex life-

Better abs and better sex, both hallmarks of a youthful, vigorous, physically active, healthy body. Unfortunately, “Youth is wasted on the young”. Not only that, but changes in lifestyle and social trends now encourage obesogenic behavior. Body types associated with metabolic disorders and increased health risks.

Consider the motivation to trim the waistline, improving torso tone if the results weren’t just a “beach body”.  Also allowing for better sexual function and satisfaction. Is it wrong to pursue a healthy goal if part of the intent is to receive pleasure? No! Reinforcing a positive behavior generally improves participation and compliance. So get ready to crunch, plank and Kegel your way to better sex.

Creating your Six-Pack

sex

Six-pack abs help have a better sex life!

What creates a great set of abs? Opinions vary, but generally the torso is tapered (V-shape for men, hourglass for ladies). Skin is smooth without folds or dimples. Some people, attracted to extremes in leanness. Chiseled obliques as part of the package. Others prefer a slightly softer look that is not intimidating. Offering shape and contour rather than definition. Certainly, there are very strong individuals with incredible “abs” who carry a significant amount of central body fat.

Abdominal fat, including under the skin and surrounding the organs of the abdomen. There are also very slender people who have poorly developed “core” muscles. Great abs require the combination of both well-developed core muscles. As well as a healthy level of subcutaneous and visceral fat. Sorry, this means that nutritional discipline and physical effort are required. Putting great abs out of the reach of the majority of U.S. adults, unless they alter their lifestyle.

Diets

Appropriate diets and training are discussed in many sources. Many options that a personalized approach can be developed for most physically capable people. Yoga, calisthenics, and CrossFit provide all the physical stimulation needed if the diet and lifestyle well-managed. Depending upon the current state of each individual, the diet may need to be hypocaloric to support fat loss. Including adequate amount of protein to support lean muscle mass. Need not be ketogenic or even low carb. Avoiding low fat diets. The Mediterranean Diet or Zone Diet plans are wonderful options for those who consume meals with family or in social settings that don’t abide by low-gylcemic load guidelines.

Benefits in the Bedroom

Healthy-sex-life

Better abs-Better sex

So, what benefits  generated by developing and maintaining great abs? Benefits transferring to the bedroom? Of course,  enhanced cosmetic appeal, and who does not want to be more attractive to one’s spouse or mate? Often greater self-confidence, particularly when one is naked. Even increased respect from one’s partner for the positive change accomplished through effort and dedication.

Likely that your partner will get a boost in social standing (and have more satisfying orgasms) by having the mate who looks better, younger or just hotter. Especially ladies, if her friends notice. Be aware, though, that changes best experienced when shared as a couple. If only one person makes dramatic changes, often the other becomes challenged. Also suspicious or self-conscious of his/her physical appearance. All of which can negatively affect a relationship. Sensitivity and communicate if involved in an intimate relationship.

Beyond that, many “hidden” metabolic benefits attained following the lifestyle providing great abs. Once, this the norm, but now it’s the exception. The prevalence of overweight/obesity, especially central obesity. Making evident the role that one’s diet, activity and sleeping patterns play in promoting health. Now think about your body. If it is under attack by chronic inflammation, hormonal imbalances and vascular damage or excess mass. Do you think your body is feeling as “sexy” as it might in a healthy condition?  Hopefully illustrating why a person’s lifestyle affects one’s health and qualities we too often take for granted.

Better Orgasms

So, let’s run down the great abs lifestyle benefits in general. Improved mental health, insulin sensitivity, cellular energetics, vascular response and erectile function. Also cardiovascular fitness, hormonal optimization and intense orgasms. Orgasm quality improved for men and women. These effects the “machine” being maintained well throughout life. Abuse of alcohol and drugs, overeating and poor dietary selections. Also stress, variable sleeping patterns, sedentary lifestyle, etc. All combine to alter these functions. In the absence of significant disease, great abs  achieved by following the same guidelines the lead to improved health.