Pages

Saturday, January 31, 2015

Secret Diet Weapon - Chopsticks?

Who would have thought that Chopsticks could give you the power to finally succeed in your weight loss goals. Your New Years Resolutions. Celebrate Chinese New Year and start using Chopsticks today.




If you try this, and it doesn't work for you at all, please let me know.


2011 - 12% bodyfat at 180 lb.
I have used this technique for quite a few of my training cycles, including in 2010 while training for Elbrus Race 2010. I went from 200 lb to 175 lb while gaining muscle mass. It was an amazing transformation. Eating with chopsticks forces most people to eat slower and with more attention and intention. If you don't know what that means, Subscribe to my Newsletter Here on my Facebook Page and let's chat.

Popcorn: great filler, make it yourself from scratch for a lower fat and chemical alternative snack



Wednesday, January 28, 2015

Did you plan on doing cardio? or is this your warm-up?


Cardio: an extended period of time in a heart rate zone

Typically, you're talking about 75% of Max HR for about 20 to  45 minutes. Yeah, you could be considering some other protocol, but when you're doing cardio, or anaerobic threshold training, or VO2/Max training, you'd do something similar, but with slightly different % and slightly different durations.

Warm-up: a brief period of time in a heart rate zone

Typically, we'd shoot for 75-80% of Max HR for about 3 to 6 minutes. That's it. That's all most people need. Try to choose something that impacts the entire body, like my favorite, the elliptical. Try a rowing machine. But really, anything you can do, even calisthenics, will get some blood flowing and joints lubricated.

Just don't get the two mixed up and end up with a 45 minute warm-up.


I want to be your virtual trainer.
Let me show you how to make better faster progress in all your goals. REGISTER HERE and subscribe to my newsletter for more exciting tips and suggestions to give you the tools for success.

Tuesday, January 27, 2015

Stop! Banana Time ... Should you eat while training?



Should you eat while training?

My personal goals include glycogen depletion as a function of extreme endurance events. Like climbing a mountain on summit day in a 24 hour push. With that in mind I usually don't eat for a few hours before, during, and a few hours after. With the exception of weight training with a 5x5, 10x10, or 8x3 protocol. Then I eat about an hour before and five minutes after, if I can.

My recommendation for you?

Eat about 30-60 minutes prior, and then within a half hour of finishing, if your training session will last less than 90 minutes including warm-up, weights, cardio and cool-down.

If that's not what you're doing, I have another video coming soon that will let you know what I recommend if your training is different from that plan. Stay tuned.



I want to be your virtual trainer. Register Here and I'll keep you in the loop on how to subscribe to my programs.

Sunday, January 25, 2015

Weight Training Gloves - Yes or No?

Weight training with gloves has been a hotly debated topic on bodybuilding, weight training, strength training and power lifting message boards for quite a while. Some of the most incendiary flame wars have been over wearing gloves.




That pretty much sums up my position on it. If you want to or don't want to, then by all means, do or don't. For myself though, I prefer to wear them since I do type and mouse for a living, and I discovered the hard way that callouses from training interfered with my job. I started wearing gloves and put an end to that quickly.

Training, with gloves on.


If you want to leave a comment about how you feel, that would be fine. Otherwise, go like my page above, or sign up for the newsletter do it on that page CLICK HERE TO REGISTER

If you do, I'll send you a link to a FREE COPY of my "The 100 Calorie Diet Plan" - it's my 5-Star Food Portioning Motivational Fat Loss Book on Amazon, B&N, and Google Play Books.


Tuesday, January 20, 2015

FREE Diet Manual - The 100 Calorie Diet Plan - Register Now

Register Now and you'll receive the PDF version of my diet book - The 100 Calorie Diet Plan

This is the exact same food portion control plan I devised for my attempt at Elbrus Race 2010. When I started I was 200 pounds and 18% bodyfat. I ended up at 175 pounds and 12% bodyfat. I think you owe it to yourself to check it out NOW FREE and find out for yourself how you could experiment with this amazingly simple food portion control plan that is currently for sale on Amazon and is rated 5 Stars:

5-Star Review for The 100 Calorie Diet Plan
I am not a math brain, so the initial calculations were a bit intimidating to me, but it WORKS. 13 pounds lighter and I have lost 3 inches in the bust, waist and navel area and 4 inches in the hips. It takes a bit of prep work and my dishwasher looks like a Tupperware store on a daily basis, but it is worth it! Amazon Customer

Friday, January 2, 2015

Giant Rubber Band Horrific Accident

In light of the recent news about the giant rubber band horrific accident involving outgoing Senate Majority Leader Harry Reid ...

Sen. Harry Reid, 75, is recovering at home after he broke "a number of ribs and bones in his face" when he was exercising, his office said Friday in a statement. -- CNN

I have to come forward and state unequivocally that I have never been the victim of an accident involving a training band. It actually never occurred to me that it was a possibility. Here we have an extremely high profile individual and news story that should serve as a warning to all of us. I do mention that the possibility of injury is always lurking just barely beneath the surface, like a shark, like an electric eel, no, like an electric shark...

Band Lat Pulldowns from a tree - sure hope that band doesn't break and cause me to fracture my bones
I never really say that, but I do offer several types of disclaimers in my two training manuals that feature bands for training.

Disclaimer
I’m by no means a medical or other professional who is legally licensed in the performance of physical evaluations or recommendations or prescriptions. In simple terms you should get the permission or approval of a trained, certified, licensed medical professional before you begin this, or any other exercise or fitness program.
I make no outrageous claims like you’ll be climbing WI9 or M21 in the next week or even year. I can’t promise you’ll achieve 4% bodyfat and go on a tour with a fitness model expo. I can’t even promise you won’t manage to find a way to hurt yourself with a rubber training band.
Please be smart, be careful, try to not hurt yourself, and most of all, try to have some fun with this. I do.

From "Ice Climbing Training: In Season Program"

Barnes & Noble Nook Book: PURCHASE NOW
Amazon Kindle: PURCHASE NOW

My other book featuring rubber training bands is "Summit Success: Training for Hiking, Mountaineering, and Peak Bagging" available exclusively on Amazon in paperback and Kindle. CLICK HERE TO PURCHASE

BE CAREFUL!








Thursday, January 1, 2015

Ice Climbing Training - In Season Program

The Pre-Season is the time when you build up your muscles and endurance to get everything ready for your ice climbing season.

The In-Season is when you do the barest minimum possible to maintain that speed, strength, mobility and endurance so that you can have a great ice climbing season and get the most out of the training you worked so hard on in the Pre-Season.



With that in mind I adapted my favorite no/low impact band training program that forms the foundation of my Summit Success: Training for Hiking, Mountaineering, and Peak Bagging ON AMAZON HERE. (if you want to earn a free copy while shopping for your special loved ones, CHECK THIS OUT)

I adjusted the protocols of this program for maintaining strength endurance while preventing any level of over-training. You do not want to get any lasting muscle soreness in the main ice climbing season. I include instructions for low impact cardio that will help you maintain your fitness for the approach.



It's a simple book, about 40 pages if it were paperback, and at a great introductory price on Amazon and Barnes & Noble right now.

Barnes & Noble PURCHASE NOW
Amazon PURCHASE NOW

In the first 24 hours on Amazon it's already hit #66 for Mountaineering Kindle books. You can't go wrong with this one. Go get yours now and stay in tune with your fitness for your ice climbing challenges this season.

Stay tuned for the Pre Season Training guide coming Spring 2015.