Category Archives: Training
Are you a novice exerciser who was, are, or have been suddenly consumed with overwhelming sore muscles during an enjoyable sleep?
Maybe, you’ve never experienced that, particularly. How about wake up the day after or a couple of days from a workout and have the greatest difficulty standing, walking, or sitting due to a great workout?
You know the kind
The workout when you left the gym and went straight home afterward, ran through your normal evening routine before bedtime, laid your head down feeling highly confident, fall into a deep sleep, go to roll over, and BAM!
You’re stiff. Swarmed with that achy feeling in your muscles. Newbies, typically, are surprised to this reaction and innocently question why are they experiencing this.
The weak hearted tend to raise the white flag and surrender quickly.
What they don’t know, this state of body shock, is the best litmus test for their level of being “in shape”, good pain tolerance, and intensity of workout.
Or in other words, small muscle tears that lead to a process where the body adapts and heals the injury, which, equals to you become stronger.
What’s The Deal
this familiar affect as DOMS or better known as Delay Onset Muscle Soreness:
Although it can be alarming for new exercisers, delayed onset muscle soreness is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build (hypertrophy).
Personally speaking, I embrace the soreness. I’ll admit I’m a radically, insane exerciser. Starting back in my earlier years at West Virginia. Though I wasn’t the strongest or fastest on the team, I was, should I admit, still in a category by myself. I enjoy the torturing, burning sensation that’s associated with training – especially concerning my lower body.
So, with the start of this week, I dialed up a workout with greater intensity then the previous four weeks. The irony is I only used three movements.
Boy o’ boy it was tough, but, I set a small goal to complete first, thereby, validating my efforts. Though mentally I had a larger number of rounds to achieve, by creating a strategy to get through half first, I ensured triumph was in reach.
Reduce Delayed Onset Muscle Soreness
Delayed onset muscle soreness, or DOMS, is part and parcel of an exhaustive workout typical of that experienced at fitness bootcamp. There are however some methods which help reduce this soreness. In the following paragraphs we’ll explore two of these methods that sufferers have claimed reduces the severity.
The next 48 hours are crucial on continuing my FAT LOSS run.
Typically, I save my cheats days for the weekend, but let’s talk honestly.
SuperBowl night, more than likely, I’ll see a great deal of savory temptations. Experience tells me there probably be a few pizzas, chips with dip, only carbonated drinks, and piles of other poor choices to eat from.
Wise counsel suggests this is the exact time of year when forward momentum stops.
How will I make this work for me?
Keep portion sizes under control.
I’ll go to my buddies with full realization of the goals I set for myself. Using discipline, I understand food doesn’t control me. On the contrary, I decide what and how much of what I eat.
That’s where I’ll direct all my focus.
And maybe, it’ll benefit to bring a bag of carrots, just in case.
At the beginning of this year, I set out a goal to take my health and workouts up as notch.
I didn’t make any resolutions, I merely figured to get the body I desire it would take an ALL OUT attitude in everything I did.
Know Your Status
I would have to say this method holds me accountable and proud to look in the mirror, and quite frankly, that wasn’t the norm.
Even as a career athlete, I had my imperfections, not saying I’m perfect now either; however, I lived in a big body solely due to my active enrollment in playing football.
So it was quite obvious, I would shed the weight once I retired.
How did I take on the challenge?
By setting goals.
Some people may read this and presume since I was active for so many years, I merely adjusted workouts and eating habits.
That’s far from what happened.
May be hard to believe, but I didn’t workout for approximately five months – that I can recall – may have been longer.
Needless to say, I was apprehensive to tackle my weight and health. That’s until I set my goals.
Clearly defining your goals is a big key to your success. We often say something like “lose weight” or maybe even “lose 20 pounds” but what’s missing is when that will happen. Leaving the door open on the goal makes it easy to then say, “I’ll start tomorrow.” Set a completion date for your goal and check off milestones as you complete them.
Chad Williams certified personal trainer that started an online coaching business to help clients get in shape and stay motivated.
LIFTING POWER FROM WITHIN
Dictionary.com defines it as angry fury; violent anger.
Dictionary.com defines as profoundly tender, passionate affection.
As a seasoned athlete and experienced weightlifter, I overheard one of the greatest conversations at the smoothie bar last night that really intrigued me.
By The Power of…
When it comes to working out, and you’re on that last set – the set that epitomizes your intensity, respect, and inner strength for this sport – where does an individual draw that power from?
Is it RAGE, or is it — LOVE?
I, listened in carefully to a man with over 30 years training experience, who shared that his toughest sets (the ones when others in the gym stop and watch him) are only capable because of LOVE.
He shared how, one night prior to this convo, he had to channel in his “source”, while working out with a group of guys.
Big “G”, as we call him, told us as he and the others finished up their barbell incline bench routine with 405 lbs, the majority of guys repped it out for a mere 3 times. Big “G”, on the other hand, gets under the bar, after a quick meditation break, and reps out a clean 10.
Mind you he’s all-natural and 47 years old.
Should age matter? That’s another conversation.
However, Big “G” tickled me, as he sat back on the bar stool, eyelids getting heavy, wearing a weary grin, and uttered, “Not bad for an old guy“.
So, I ask again, where do YOU draw that power from?
Earlier this week I read an interesting, informative, and insightful email on abdominal fat. It went something like this:
Scientific research has clearly determined that although it is unhealthy in general to have body fat, in EXCESS, throughout your body, likewise, it’s dangerous to have excess abdominal fat – BELLY FAT.
Subcutaneous fat covers up your abs from being visible and lies directly beneath the skin and on top of the abdominal muscles.
Visceral fat lies deeper in the abdomen beneath your muscle and surrounding your organs.
Both are serious health risk factors, however, researchers shown that having excessive visceral fat is even more dangerous than subcutaneous fat; due to its releases of inflammatory molecules into your system on a consistent basis.
In regards to BURNING BELLY FAT and TRAINING ABS, the most EFFECTIVE way to gain control over your body fat for life, REGARDLESS of gender, is to maximize your lean muscle that your body carries, as well as working that muscle hard through intense resistance exercise regularly.
Here’s world reknowned Certified Strength Trainer, Craig Ballantyne, demonstrating a beginners workout routine:
How grateful would you be if a simple thought of shedding pounds could solve the dramatic increasing obesity rate?
Doctors, personal trainers, and all those involved in the health profession would be quickly dismissed.
As the common cliché goes: “A mind is a terrible thing to waste,” and rightfully so.
Fat On Your Dollar
From nation to nation, gyms are quickly constructed, as fast as the old mom and pop joint down the road closes the minute Wally World settles in their town.
I’ll be the first one to embrace your community gym or I wouldn’t have a job. More so, our highly appreciated members wouldn’t have a gym to call home. They would have no other choice,but to use the residential gym, which most times shares no comparison in size nor equipment. For the most part mainly cardio equipment and one universal machine. I bet you wonder sometimes, when your rent goes up, what expenses is this additional money going towards. Noticed any new renovations to “club house”, guess who picks up the tab? But, you’ll still have the same ol’ janky equipment, which, takes months to repair or never does.
To Go Please
I neither used a traditional or residential gym to burn off 50 lbs. I am a product of my own environment – in this case my dining room area. You see, it dawned on me one day that after 17 years of formal training I had everything I needed. All I had to do was unlock what I already stored up.
Even though, I had a gym membership I wanted to see what gains I could obtain on my own. End result – LOTS. Without any long, boring cardio machines I burnt fat off in intervals of 10 – 40 minutes.
Now, I won’t bash cardio training at all. You need cardio, if you want to lose weight and burn fat. HOWEVER, there’s a right wayand a wrongway to do your cardio workouts.
Train Like An Athlete
Next time you’re at the gym, look around and see how guys or girls look like this:
More than likely, the numbers are low. Mostly because athletes aren’t commonly found at your neighborhood gyms. Primarily because as an athlete you need a specific environment. Free from all the distractions and useless machinary.
Athletes need space for something like this:
Typically, you won’t notice any traditional training or body building program, however, what you will find are short, intense, full-body workouts for a lean, defined, muscular, athletic physique.
LADIES: these kinds of workouts CAN equally give you a sleek, feminine look also. So, don’t be concerned with looking bulky or masculine.
In conclusion, ladies and gentlemen with a gym membership seek a certified trainer. Even licensed hairstylists need another hairstylist to work on their hair. Do some research on the training. There’s no one best program. Almost every short, intense, full-body workout world as well as the rest.