Bodybuilding, Weight Loss, and Exercise Tips ? Goal Setting for Long Term Results
Bodybuilding, Weight Loss, and Exercise Tips ? Goal Setting for Long Term Results
My name is Greg Ryan. I am a fitness expert, professional bodybuilder, personal trainer to movie stars, former employee of Kathy Smith and have over 50,000 hours of paid personal training sessions under my belt. For the last twenty years I have been able to continually make progress, stay consistent and have some fun in my quest to be in better shape.This is not because I am anything special or know some magic formula, but because
I have learned a few goal and program-setting techniques that I would like to share
with you. Start incorporating them into your plan today and notice the difference
tomorrow.The very first question I ask each new client that comes to me is, "How long have
you been on the same workout program?" Without fail most, if not all, say, "Over six
months." They do not understand why they are not progressing.Rule #1:Change your routine every twelve weeks: Your body adapts to exercise like our
bodies adapt to taking antibiotics. For some reason after a period of time it gets
used to the same routine.Rule #2:Have a rest period between twelve week segments: Take a few days off between the
twelve segments refreshes you and allows your body to recuperate.Rule #3:Keep to ball rolling: There is a let down after you have reached your goal. When you
realize that you are going to reach your goal, start thinking of the next one. This
keeps the momentum going and decreases the chance of having a let down.Rule #4:You need a carrot: You need some tangible reward for your efforts. You need
something urgent, something you just have to have. Find it and it will motivate you
in the down times.Rule #5:Follow an intensity curve: Within the twelve week segment, ramp up your intensity
levels in your workouts. Start at eighty percent and by week two you should be at
100 percent.Rule #6:Set one main goal a year: Set one big goal a year with seasonal ones leading up to
the big one.Start with these and see how your motivation goes up through out the year.Greg Ryan is a high profile fitness expert and former employee of Kathy Smiths. Body building champion, public speaker and personal trainer to the stars. He is a best selling author of the Changing from the INSIDE Start getting in better shape today!For FREE MINI COURES click here http://www.resolutions.bz
Debunking Common Exercise Myths, Part 1
Debunking Common Exercise Myths, Part 1
Myth #1: Heavy weights make you "bulky"Heavy weights typically do not lead to increased muscle mass, moderate weights do. Muscle mass is more of a function of volume (ie. number of sets x number of reps). Muscle mass is best gained using multiple sets (3-5) for moderate repetitions (8-12) at moderate loads (70-80% 1RM). Using heavy loads (85% 1RM and above) for repetitions in the 1-5RM range will lead to strength gains with minimal hypertrophy. Hence, heavy weights do not make you "bulky."Myth #2: High repetitions are for toningI don't know how many times I've heard this. Too many times to be sure. Toning (a
term I hate to use) is a result of losing fat and building muscle tissue so that you
develop a degree of muscle definition. While there are rep brackets better suited for
body compositional changes, there are no rep brackets that "tone." Body
compositional changes are a result of the program as a whole, not just the rep
bracket being used. As for high repetitions, repetitions of 12+, they are better
suited for developing muscular endurance.Myth #3: You can only burn fat by doing cardioYou would think that by now most people would have realized that cardio is not the
only means by which you can burn fat. However, nearly EVERYONE I speak with in
the club where I work only knows fat loss by one method: cardio. Sure, cardio can
result in fat loss, but it is most effective the first 6-8 weeks of an exercise program
due to the changes in hormonal response that occurs with adaptation. Ever notice
how many people perform long duration cardio day in and day out only to leave the
gym looking exactly the same? I rest my case.An overlooked method of burning fat is weight training. Many people understand
that by adding muscle mass you burn more calories around the clock, which may
result in more fat loss. However, what most people fail to realize is that a weight
training routine can be manipulated to achieve a specific hormonal response that is
conducive to fat loss. In other words, you will get a different hormonal response
from doing high repetitions as opposed to doing low repetitions. The key then is to
manipulate training variables in such a way that it will promote fat loss. I will
elaborate further on this topic in a future article.Chad Anderson, CSCS operates a personal training, fitness programming, and
consulting business while also holding a full-time position as a senior personal trainer
at a commercial health club. He holds a BS degree in exercise science with a minor in
nutrition and is a Certified Strength & Conditioning Specialist through the NSCA. You
can visit his website at http://www.afitsolutions.com
How NOT to Return from an Exercise Break
How NOT to Return from an Exercise Break
Several sites, including this one, recommend that you take a break every 8 weeks after working out with weights. But how do you come back from that break and get back into your routine?Does anyone suggest you just jump back in and do the same intensity as when you last left off? Definitely not.This article will share a personal insight that I'm positive many people have faced when returning from a break or an injury. It will answer the question: how should I return to my workout after a week's break from anything but relaxation?Every 8 weeks I take a complete break from the weights. This allows my joints to recover, my body to heal, and gives me time to think about the next 8 weeks and my objectives. Upon returning to the gym you can take one of two approaches. Return full speed ahead, since you've had the rest, with the same intensity and the same weights. Or you can ease your body back into the program and reestablish the mind-to-muscle link that you have probably read about. (I suggest the second approach.)Upon my return, I stepped up to the aerobics machine. A type of stair-master to be exact, and immediately selected level 10 out of 20. My memory recalls (if I used a journal) that I had previously been able to handle this level. By the end of the workout, I felt overworked, tired, out of breath and was at level 6. My body could handle it, but not as efficiently as it had previously. (I was not at all satisfied.)Easing your body back into a workout for the first week allows the mind-to-muscle link to be reestablished. It further allows your body to adjust to an increased level of intensity for the upcoming months. Coming back from a break and then immediately going into an overtraining mode does not entice your body or your mind want to continue the abuse.If given the two approaches to returning from a break, I now opt for the second approach. Easing your body back into the routine will allow for a mind-muscle-link to be reestablished and your progress will most likely increase. Take the first week to get accustomed to your routine (60% intensity) and the next 8 weeks to accomplish your goals (100% intensity).About The AuthorMarc David has a degree in Criminal Justice from Sacramento State, a 16 year history of non-competitive bodybuilding and is the owner of Freedomfly -the fitness network! For free fitness tools, discount supplements, fitness consultation, and workout routines, visit http://www.freedomfly.netmrcd@freedomfly.net