The FITT Principle
To really get the most out of your fitness/strength & conditioning program, you are going to have to learn and live by the FITT principle. Applying the FITT principle to your program will allow you to progress through those frustrating plateaus that everyone faces from time to time. The reason why you are not achieving [...]
The BASIC Blue Print of a Typical Workout
Follow these eight steps in order to achieve total workout that involves injury prevention, core, strength, power, speed, agility, and flexibility.
1. General Warm Up: This consist of any low impact/low intensity cardiovascular work to increase heart rate, body temperture, and increase blood flow of the body. Exercises consist of jogging, rowing, versa-climber, jump rope, jumping [...]
Quick Tips about Nutrition
1. Eat five to six small meals a day.
2. Stay away from high sugar foods like candy, sodas, or ice cream
3. Eat more fruits, vegetables, and nuts throughout the day
4. Stay away from fast food
5. Eat lean proteins throughout the day
6. If you really want to cut weight, only eat starch-containing foods (bread, rice, cereal, [...]
“Yin Yang” Workout of the Day (WOD)
Complete this workout as fast as possible (AFAP) for time. After you have finished your workout, record and post your times.
Run 400 meters
21 Thrusters (squat to overhead press) 30 lbs dumbbells
21 Pull ups
21 Burpees
21 Sit ups
Run 400 meters
15 Thrusters (30 lbs DB)
15 Pull ups
15 burpees
15 Sit ups
Run 400 meters
9 Thrusters (30 lbs DB)
9 Pull ups
9 [...]
Treadmill Training
Put down the weights and tighten up those shoe laces for a workout that will have you burning more calories than you can ever imagine. In this workout you will have to be comfortable with running at high speeds on the treadmill and most importantly hoping off the treadmill while it is still going. For [...]
Motivation
60% of Americans live a non-active sedentary lifestyle. The lack of motivation of not being physically active has lead to the increase rates of obesity in America. In 2006, 33% of men and 35% of women were considered obese. In addition, 16% of children aged 2 – 19 years old fell into this same category.
Here [...]
The Less We Move…The More Fat We Get
I have nothing to say…this picture tells all.
Northridge CA, 91325
The Metabolic Window
While you’re working out or doing any type of physical activity, your body has to use substrates such as carbohydrates, fats, and protein to produce energy for your body to move and stay moving. After you are done with your workout, there is a 45 minute metabolic window in which you need to fuel your [...]
Move More and Eat Less
There are 3500 calories in 1 pound of fat. For someone to lose 1 pound a week, they would have to have a calorie deficit of 500 calories a day. Maintaining this 500 calorie deficit a day for seven days will allow you to lose 1 lb in a week.
500 cal/day x 7 days [...]
Workout Intensity
The single most important aspect in your workout should be intensity. The reason why people do not see results with their workout is because it is easy and comfortable to them. I love the people who do an exercise and after their set, they rest for 3 minutes looking up into space or talk to [...]