Directions:
Perform these workouts 4 days a week. Do the upper-body and lower-body workouts on consecutive days, rest a day, and repeat. For your first upper-body day, use the low-rep workout. For your first lower-body day, follow the high-rep workout. Then switch for your second 2 days of training, so every week you end up performing both high and low reps for your upper and lower body.
For the upper-body workout, alternate between the exercises that have the same number (1A and 1B, for example). Do 1 set of the first exercise and rest, followed by 1 set of the second exercise, and rest again. Complete all your sets for each exercise pair and then move to the next pair (2A and 2B).
For the lower-body workout, do 1 set of exercise 1, rest, and repeat until you've finished all the sets.
Do the same with 2. Then perform 3A and 3B as pairs, alternating between them as you did with the upper-body workout. Do the same for exercises 4A and 4B.
Low-rep workout
Complete 5 to 8 repetitions of each exercise, resting 60 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 or 3 sets of each exercise*
High-rep workout
Perform 12 to 15 reps in each set. For exercises 1 and 2, rest 60 to 90 seconds between sets. For 3A, 3B, 4A, and 4B, rest 30 to 45 seconds between sets.
Upper body: Do 2 or 3 sets of each exercise
Lower body: Do 2 sets of each exercise*
*Do just 1 set of the Swiss-ball plank
Days 1 and 3: Upper Body
1A Dumbbell bench press
On a flat bench, lie faceup holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position. Press the dumbbells together without letting them touch.
1B Wide-grip pullup
Grab the bar with an overhand grip that's about one and a half times shoulder width, and hang at arm's length. Pull yourself up until your upper chest hits the bar. Pause and slowly lower yourself to the starting position. Squeezing your shoulder blades emphasizes your back muscles.
2A Dumbbell push press
Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Bend your knees slightly to dip your body, and then push up with your legs as you press the dumbbells straight over your shoulders. Keep your torso upright throughout. Lower the dumbbells to the starting position, and repeat. Don't let your elbows flare out to the sides as you perform the exercise.
2B Barbell bent-over row
Grab a barbell with an overhand grip that's just beyond shoulder width, and hold it at arm's length. Lower your torso until it's almost parallel to the floor. Let the bar hang at arm's length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position. That's 1 rep. Use a full range of motion by bringing the bar all the way up to your body.
Days 2 and 4: Lower Body
1 Barbell front squat
Cross your arms in front of your chest and rest a barbell on the front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as you perform the move. Set your feet shoulder-width apart. Push your hips back, and lower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position. Stay on your heels and make sure you don't rise onto your toes as you press back up.
2 Barbell Romanian deadlift
Grab the bar with an overhand grip that's just beyond shoulder width, and hold it at arm's length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it's parallel to the floor. Pause, and then rise back to the starting position. As you lower the bar, keep it as close as possible to your body.
3A Swiss-ball hip extension and leg curl
Lie on your back with your lower legs on a Swiss ball. Extend your arms to your sides, palms up. Raise your hips so your body is straight from shoulders to knees. Pull your heels in, bringing the ball toward your butt. Pause for 1 second, and reverse the motion. Lower your hips to the floor and repeat. As you pull your heels in, keep your hips elevated and your torso straight.
3B Jump squat
With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. Perform this exercise as quickly as possible, to build explosive strength and power.
4A Swiss-ball plank
Place your forearms on a Swiss ball and raise your chest so your elbows are under your shoulders. Your legs should be extended behind you on the floor, and your body should form a straight line from ankles to head. Pull your shoulder blades back and down and brace your abs. Hold that position for 30 to 60 seconds. That's 1 set. Keeping your upper back flat maximizes the effectiveness and safety of the exercise.
4B Swiss-ball jackknife
Start in pushup position (your hands set slightly wider than and in line with your shoulders), and rest your shins on a Swiss ball. Your body should form a straight line from shoulders to ankles. Roll the Swiss ball toward your chest by raising your hips and slightly rounding your back as you pull the ball forward with your feet. Pause, and then return the ball to the starting position by rolling it backward. Don't allow your hips to sag at any point during the exercise.
Sunday, July 26, 2009
Saturday, July 18, 2009
10 Appetite-Suppressing Foods to Conquer Your Cravings By Whitney Provost
1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the "instant" variety, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10.Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats.
10.Shakeology. If you haven't tried Shakeology® yet, you're missing out on one of the tastiest, most filling choices around. The whole-food ingredients in Shakeology—like whey protein, amino acids, digestive enzymes, and antioxidants—help you feel great, curb cravings, and reduce hunger. Order it through your Beachbody® Coach to reduce your appetite and stay full longer with fewer calories. It's a meal that tastes like dessert.
Tuesday, July 14, 2009
The 300 Workout...
Want Hollywood muscle? Try this 300-rep Spartan workout -- used by the cast of the movie -- for a full-body transformation
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=workout.plans&conitem=5e1790ecab7e1110VgnVCM20000012281eac____
Sunday, July 12, 2009
UFC 100
I hope you got a chance to see it! Check results here if you missed it ;)
www.sherdog.com or www.mmaweekly.com (My 2 favorite sites for MMA)
www.sherdog.com or www.mmaweekly.com (My 2 favorite sites for MMA)
Tuesday, July 7, 2009
The Six Greatest Ab Exercises of All-Time
Long-Arm Weighted Crunch
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.
________________________________________
Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.
Corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
________________________________________
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.
Kneeling Cable Crunch
Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.
________________________________________
Crunch/Side-Bend Combo
This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.
www.menshealth.com
This abs exercise targets your upper abs. Lie on your back with your knees bent and your feet flat on the floor. Hold a light dumbbell in each hand and extend your arms straight back beyond your head. Now crunch your rib cage toward your pelvis, keeping your shoulders still and your arms straight. Don't generate momentum with your arms. Perform 12 to 15 repetitions.
________________________________________
Seated Ab Crunch
Sit on the edge of a bench. Grip the edge of the pad and lean back slightly, extending your legs down and away and keeping your heels 4 to 6 inches off the floor. Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward with your upper body, allowing your chest to approach your thighs. Return to the starting position. Perform three sets of 12 repetitions.
Corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.
________________________________________
Weighted One-Sided Crunch
This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.
Kneeling Cable Crunch
Kneel facing the pulley and hold the ends of a rope attached to the high cable along the sides of your face. Bend forward, aiming your chest at your pelvis. Return to the starting position, then repeat the movement, this time aiming your chest toward your left knee. Return, then repeat to your right. That's one repetition. Perform three sets of eight repetitions.
________________________________________
Crunch/Side-Bend Combo
This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.
www.menshealth.com
Saturday, July 4, 2009
Get Paid to Workout...
Watch these 3 short videos and get back to me,
www.itstimetogetrich.com
beachbodyfit@gmail.com
http://coachglass.blogspot.com
www.beachbodycoach.com/glass
www.teambeachbody.com/glass
www.itstimetogetrich.com
beachbodyfit@gmail.com
http://coachglass.blogspot.com
www.beachbodycoach.com/glass
www.teambeachbody.com/glass
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