life has led me to believe
Feb 9th
Truth About Carbs
Feb 8th
Carbohydrates are broken down into simple sugars. They are then absorbed through the small intestine and transported to the liver, and then onto the bloodstream as glucose. Depleted muscle energy stores will be the first in line for replenishment via glucose sugar. Only after exercise are muscle cells depleted. Absorption into the muscle cell is slow.
The liver is the next storage site for these simple sugars. Glucose stored in the liver will be used mainly for brain function. Glucose absorption into the liver is slow also.
Any simple sugars not stored in the muscle, or the liver, will be stored into the fat cell. The rate at which this process occurs is dependent upon the glycemic index of the food consumed. Choosing low GI carbohydrates is the secret to long-term health, reduced risk of heart disease and diabetes, and is the key to sustainable weight loss.
Case Study – 27 yr old male
Feb 3rd
A 27 year old male contacted me via e-mail this morning. He has strength training experience with an athletic background. His initial goal is to tone the body, and lose the beer belly. He is ready to begin my conditioning program in preparation to move onto my strength training program.
This case begins with a fitness assessment. Under my supervision, antagonistic muscle groups will be worked in the 20-25 rep range with a recovered heart rate of 120-125 bpm. Sets are always done to failure for efficiency purposes. We will alternate muscle groups upon completion of 3 sets. If failure is reached prior to the completion, the weight will be racked briefly allowing blood circulation back into the muscle. The set will then be completed. This leads to mitochondrial growth. The mitochondria produce energy in the form of ATP, which is used during contractions, as well as for daily activity, and recovery energy needs.
We will continue onto the next step once we have reached the point of failure within the 20-25 rep range for each of the three sets. Continuing to work the antagonistic muscle groups, only now we will attempt to reach failure within a rep range of 12-15 reps with a recovered heart rate of 110-115 bpm. Performing three sets in this rep range. This will allow for mitochondrial production as well as myofibril growth. These myofibrils are the contractile components of the muscle that allow for strength and the performance of work.
With a little motivation, I am confident that my case will want to continue onto the strength training aspect of my program. If proper form is not maintained, this level of training can be damaging to joints as well as ligaments. I will continue training the antagonistic muscle groups. In the strength training program, failure will be reached in the 4-6 rep range with a recovered heart rate of 100-105bpm. We will continue for four sets now. This rep range is not for the light of heart. This range is extremely efficient for attacking the myofibrils, therefore leading to an increase in myofibril muscle fiber upon recovery. Muscle fiber gained is permanent.
Each of these stages will be accompanied by 10-20 minutes of post-workout cardio at 70 - 75% of the person’s MHR(maximum heart rate). Using this heart range will ensure efficient fat burning cardiovascular activity. A daily caloric expenditure value will be obtained. This will be the basis for our daily caloric intake value. The case will never expend more than 500 calories greater than his daily caloric intake. This will lead to a proper metabolic rate maintaining efficient protein synthesis. Which leads to efficient muscle size and strength gains.
“Life Cliff’s Notes”
Jan 19th
This race to the finish line of life begins with all the best intentions. Events throughout the course determine as to whether man will be satisfied with outcome. Successes are judged. While enduring the same hardships some continue to fall safely in stride. While internet millionaire scams run rabid the easy street appears to be just out of reach. In this time of downturn, for those without the feline’s ability to land, a simple guide for success could prove useful.
This guide for success, sought after by all, is available to all. The concept of hope lends the notion that struggles are what give success. Money, popularity, power, these are not the structural pillars supporting life. The true support is in the more simple foundation of the everyday. When beauty gains recognition, life’s lesson is success. It is an accomplishment to enjoy the company of one’s family. It is absolutely a successful day spent teaching guitar lessons for inner-city youths. There should be no doubt that a day at the park with your dog is, indeed, a productive day. Happiness is success. Fortunes lost are replaceable. As human beings, perseverance is our nature. Continue we will. Through enjoyment, life has a way of revealing beauty.
The success, which fuels our passion for existence, may be closer than it appears. Embracing these many small acts of life, fortunes earned each and every day, will lead to discovery. Not necessarily the road less traveled, but possibly the road traveled too quickly. Step back and notice the greatness of events going on around you, and life will be. Life will provide. While the rest struggle with poverty, the wealthy continue to encounter obstacle. Money is happiness? Success is in the eye.
FAQ – How is more intensely performed cardio counterproductive to your strength training gains?
Jan 2nd
The pancreas sends a signal to the liver upon low levels of blood sugar. Blood sugars are used as energy. Post-workout levels of blood sugar are notedly lower. In cases of extreme dieting, as well as overexertion, the liver cannot provide glucose for the replinishment of blood sugar levels. In these cases, a sequence of events then occur, resulting in the eventual breakdown of blood proteins, and the undesirable cannibalism of organ and muscle tissue for the needed glucose energy. This process of tissue breakdown for energy is known as gluconeogenesis. If I want my time in the gym to be efficient, I don’t have time for gluconeowhateveryouwannacallit. Keep your post-workout cardio to a limit of 75% of your MHR(maximum heart rate).
Free Training Sessions for the New Year
Jan 1st
Following your free consultation, you will be provided a regimen designed specifically for you, based on your personal goals and needs. Your first week of training sessions will be free. We will prove to make an effective pairing. With the desire to improve one’s health, and my desire to help, a new mark can be reached.
Strength Training
Dec 21st
Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism, improved cardiac function, and elevated HDL (good) cholesterol. Every physical activity imaginable will inherently interconnect with strength training. Shotput, discus, javelin throw. Many other sports use strength training as part of their training regimen, notably football, lacrosse, basketball, baseball, hockey and track and field.
On a well designed strength training regimen one would perform 3 to 4 sets in the 4-6 rep range with a recoverd heart rate of 100-110 bpm. Each set must be performed to failure in order to reap maximum benifit. In this rep range one must be cautious of contraindications to exercise occurring during lift. This rep range is only recommended for those who are physically fit, muscularly as well as cardiovascularly. One must practice with a spotter due to the imminent “failure rep”.
We must remember that while training heavy, optimum recovery results occur from the intense, individual, contraction, not a group of less than intense contractions in a less than intense set. If you correctly use the overload training principle in heavy rep ranges, your workout will remain at maximum efficiency. By doing heavy sets with ample recovery period, your body can effectively repair the controlled damage incurred prior to that muscle’s next workout. This will result in size and strength increase. Why waste time in the gym. Maximum efficiency is the key. Injury is the enemy.
Burning Calories
Dec 19th
Calories burned…If it were only that simple. For the longest time, without knowing the effects, after workouts I would absolutely punish myself on the treadmill. No pain no gain, right? Wrong. Pyruvate, the product of glycolysis, only enters Krebs cycle as acetyl coA, when there is sufficient oxygen supply. Kreb’s cycle is the metabolic pathway within the cells. When you are gasping for oxygen, your cells are gasping for oxygen. Only at low level intensity (60-70% mhr) is your time spent on the treadmill truly efficient.
This low level cardio is extremely efficient at pinpointing the calories in which you burn. 3500 calories burned equals one pound of fat. If you burn 700 calories in one hour @135 - 155 bpm then you will have 1/5 less cellular pound of fat on your person.
If your heart rate gets much higher than 70% you begin to attack the muscle with lactic acids. If your muscles are not in recovery state then yes, by all means burn out. But if you are healing from an earlier workout you are better off keeping it in that 60-70% range. You will begin to appreciate the efficiency of your time spent performing cardiovascular exercise.
Fort Worth Fitness
Dec 18th
