“You must go the first mile before going the extra mile.”
Craig R. LePage
Archive Page 2
Procrastination, the opposite of decision. History shows that the majority of people who experience failure do not make quick decisions if any decision at all. If and when they make a decision it is often changed quickly. They procrastinate. According to famous author Napoleon Hill who studied some of the most successful people of our time, successful people make quick decisions and change these decisions slowly if and when they are changed. He also goes on to say that the majority of people who fail often lack confidence and are easily influenced by the opinions of others.
Your master plan must be accomplished by chipping away. Many people make the mistake of focusing on the final goal instead of how to get there. This is often done with fitness. People focus on losing 20 pounds before losing 1 pound. It takes many individual workouts to accomplish your final goal.
Find out what works best for you when making the decisions on how to get things done on a daily basis. I’m a list guy. If I make a list I can easily get everything done on the list in most cases.
The bottom line is that procrastination will get you nowhere. Make decisions, take control and get it done!
3500 is the approximate amount of calories that equals 1 pound of fat. Why is that important? Well, lets come up with a quick example to make some sense of this. Lets say that an individual needs 2000 calories over the course of a day to maintain their current weight and still have enough calories to burn for activity. If this were the case their body would stay the same if they ate 2000 calories and performed their same normal daily activity. Now lets say that same person started eating an extra 500 calories a day (2500 total calories) and still was performing their normal physical activity. That’s an extra 500 calories a day over the course of each week which would equal an extra 3500 calories resulting in one pound of fat gained.
The same goes for fat loss. If that same person were to start eating 1500 calories per day they would lose one pound of fat over the course of a week. (-500 cals x 7 days = -3500 cals = -1 pound of fat loss)
PLEASE TAKE NOTE: The explination above is based on ”The Law of Thermodynamics” Energy in compared to energy out. This law is the foundation by which “matter” in this case the body exists.
There are many variables that play a part in the make up of ones body. The explanation above is a good place to start when trying to change your body composition. I recommend reading “The Seven Secrets of Weight Loss” if you would like to learn more about this subject.
Good day…….
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A supplement is a supplementary component that improves capability or adds to a deficiency in ones diet. The supplement industry is a billion dollar industry for the simple reason that people are always looking for that secret weapon, that magic pill. The big question is; do supplements really work?
That is a difficult question to answer because there are so many different types of supplements out there and many different companies that make them. General health supplements such as vitamins and whole food supplements like Juice Plus are recommended. They simply enhance the nutrients that you are not getting in your diet. Some multivitamins are better then others but I would recommend replacing them altogether with a whole food supplement like Juice Plus. It is simply a more complete source of nutrition.
Another type of supplement that works well is a meal replacement food supplement. (Met RX, MyoPlex, Ultra Met, etc.) These are engineered foods that are in the form of a shake. They are pretty tasty and can give you a well balanced source of nutrients and vitamins. Many people will supplement a meal with one of these shakes because it is easy and well balance. A great way to add structure to your meal plan.
Performance supplements are in a world of their own. It is my opinion that most of these supplements do not live up to their claims. Especially for what they cost. Every-time you turn on the TV or open a magazine someone has the new secret weapon that’s going to melt the body fat off of you or make you build muscle rapidly. The bottom line is that with every fitness myth has a very small bit of truth. The companies take that small bit of truth and use it as their marketing plan. For instance, most so called “Fat Burners” are loaded with stimulants that will give you more energy which in return will make you burn more calories. This can lead to the reduction of body fat but it is far from the body fat melting off of you. One performance supplement that I have found to work well for muscle gain is Pure Creatine Monohydrate. When taking a good quality Creatine along with intense workouts you can see some pretty good gains.
Before taking supplements it is recommended that you consult a professional.
Your most important workout is the workout you want to skip. Almost everyone has has that workout at least once a week that they try and con themselves out of doing. You know all of the excuses…… I’m tired, I don’t feel good, It’s too nice of a day, I have to let the dog out, I had to stay late at work and the list goes on. These are the days that you really need to workout. If you let yourself skip these days you can be sure that it will lead to more skipped days and in some cases if you skip enough days you will stop working out altogether. If you truly are pressed for time, try and do something. Even walking on the treadmill for 10 minutes is better then a skipped workout. Don’t skip!
Did you know the order in which you workout muscle groups can change your results? When performing your exercise routine you should workout the larger muscle groups first. For instance, if you are working out chest and triceps you would work on the chest first before working the smaller tricep muscles.
You see…. the smaller muscle groups assist the larger muscle groups in their movement patterns. Therefore you should exhaust the primary muscle (larger muscle) in this case the chest and then exhaust the assisting muscle (smaller muscle) second to assure the chest get maximum work. If you were to work the smaller muscle first it would not be able to assist in many chest movements and the chest wouldn’t get maximum work and the results would be poor.
The bottom line is: There are many ways of doing things. In this case try working bigger muscle groups 1st and smaller muscle groups 2nd. Another good idea is to work muscles together that perform similar movement. An example would be chest and triceps which both perform pushing motions or back and biceps which both perform pulling motions.
A glimpse of that twisted hybrid field fitness!
Published April 29, 2007 Sports Training Leave a CommentHere is a glimpse of that field fitness I wrote about last week. This is just one of many drills that can be put together to form a field workout unlike no other. Visit the Sport Specific section of my site (FPP) and check out many more drills. We add new ones every week.
17 fruits & vegatables a day definitly keeps the doctor away!
Published April 29, 2007 Eating For Results Leave a Comment
Eating a total of 17 fruits and vegetable a day would be a petty big challenge for even someone who loved to eat them. Just imagine the health benefits though. On the other hand it would also cost a fortune.
Well guess what? I found out how to do it. It’s a whole food supplement called Juice Plus. I have really been researching this stuff as well as using it and I must tell you I’m pretty impressed. Whole Food means it is from a natural source. Juice Plus in a mix of 17 fruits and vegetables in capsule form. You ask how do they fit all that into some capsules? It is put through a process were they remove all of the water and non-nutrient material and they wind up with a high nutrient concentrate powder which is put into capsules.
Two capsules in the morning and 2 in the evening gives you an approximate 17 fruits & vegetables mix. It replaces your multivitamin.
I have read a number of independent University studies that have been performed on Juice Plus and they are very impressive. The studies showed an increase in DNA protection, improved cardiovascular/arterial health, improved immune system strength, increased protecting against infectious illnesses and a number of other overall general health benefits. Other studies have shown a connection to benefitting factors that have been thought to possibly reduce the onset of some cancers.
I’m not recommending you stop eating fruits and vegetables but you can replace that multivitamin with something that is from a natural source and proven much more effective. Just thought you would be interested…… It has caught my eye! Juice Plus
Rule #4
Balance: A balance of proteins, carbohydrates and fats is a vital part to the 4 rules of nutrition. Each of these macro-nutrients have important rolls in the human body.
Proteins are considered the building blocks of the body. They make up our muscle, bones, organs, hair, nails and so on…..
Carbohydrates are thought to be evil by many people but that is far from the truth. Carbohydrates help maintain proper hydration in the body and help transport proteins to the muscle cells. Their most important function is that they are the bodies main source of energy.
Fats are also very important to the body. They are a great long term energy source and also provide the body with a feeling of satiety. A feeling that you’ve had enough to eat. Their most important function is that of helping in the process of cell reproduction in the body.
A few final notes:Revisit Rule #3 for the types of quality macro-nutrients to eat. The ADA recommends Fat a intake of 20-35% of daily calories, carbohydrates 45-65% and protein 10-35%. Whatever percentages you do take in remember that in the end you must take in less calories then you burn in order to reduce weight.
Drink plenty of water throughout the day. Water is involved either directly or indirectly in every function of your body. You need it!
I also recommend taking a daily vitamin source. Whole Food vitamin supplements are far superior to regular multi-vitamins. I highly recommend Juice Plus (Whole Food Supplement). There is a link on the side bar if you want to take a look. Well worth it. It is 17 fruits and vegetables per day in dried form. They have been tested and backed by a number of leading university’s.
As you can see there is so much information on this subject. I have not even skimmed the surface. Keep in mind that the information above is a very general explination of these 4 rules. I hope it helped you out……
Until we meet again….. So long…..
