A lot is mentioned about weight loss and fat loss. But, we seldom see headlines on muscle gain. Many people would like to have both results. Concentrating on one aspect will ultimately advance the other. You can follow these brief muscle gain tips below:
1) Lift a heavier weight. If you find it easy to reach your target repetition number, then it is time to increase the weight (5 lbs. for the upper body and 10 lbs. for the lower body). Keep the same position and control parameters such as feet flat, head straight, chest up, abdominals braced as if someone is about to punch you in your gut. Of course, the position depends on the exercise.
2) Pay attention to your rest intervals. Do not over rest because your muscles will become less stimulated, thus your load will not be as difficult. Do not under rest because your load will be too difficult. As a rule of thumb - if you can only do 8 repetitions of an exercise, then rest for 60 seconds. It really depends on the intensity, the exercise, and the weight lifted.
3) Work on strength and power. Most individuals definitely work on strength all of the time. Endurance pops up in there as well. Power, not powerlifting, is very important to a workout plan. Explosive movements produce faster muscles, faster reactions, and more bang for your buck. Since CrossFit, Insanity, and P90X are known to some of the population, then these participants have experienced explosive movements. Push-ups with a clap, jumping, sprinting are examples of explosive movements. Well, they are a start to more difficult ones.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Thursday, January 31, 2013
Why CrossFIt, Insanity, P90X, and the 10-minute Workout Get a Little Nod
CrossFit, Insanity, P90X, and the 10-minute Workout. Have you heard of these types of workouts? Since they pop up on commercials or even on ESPN, then you have probably seen a lot of footage. As a matter of fact, you have probably bought one of the DVDs or bought a package at CrossFit. Well, they can all work. With the exception of CrossFit, the other three do not involve hands-on training but only video coaching. Why would I advocate for these types of workouts?
1) If someone comes to me and has experience with these workouts, it makes a little easier to give them certain exercises because the individual is familiar. One issue, however, is if the person does the exercise correctly. It is possible to sacrifice form for reps in all of these types of workouts. Yes, including CrossFit.
2) All four of these workouts promote physical activity.
3) Options. They all give options. These workouts help trainers and coaches like myself to get the word out that everyone does not have to do the same thing in order to produce results. They fight the boredom stage. Boredom in exercise basically comes out when you do the same thing over and over again without any type of tempo change or change in genre.
4) Piggybacking off options, they are not the only forms of exercise out here nor the only places to exercise.
5) We share this in common: Neither one of us is the answer for every individual's exercise problems. Would a CrossFit athlete come to TEEM? May be. But, they operate solely or mostly on CrossFit values. Would an NFL player go to CrossFit? Probably not because he needs sports conditioning related to football. Would a novice do CrossFit? Yes and probably. But, injury potential could increase. I see novices picking the DVDs.
6) We also share this in common: TEEM, CrossFit, Insanity, P90X, and the 10-minute Workout, and a host of other places do the same exercises at some point. We may not do everything the same but similarities arise. From body weight exercises to tempo changes in reps to the type of exercise, it is all here with room to grow.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
1) If someone comes to me and has experience with these workouts, it makes a little easier to give them certain exercises because the individual is familiar. One issue, however, is if the person does the exercise correctly. It is possible to sacrifice form for reps in all of these types of workouts. Yes, including CrossFit.
2) All four of these workouts promote physical activity.
3) Options. They all give options. These workouts help trainers and coaches like myself to get the word out that everyone does not have to do the same thing in order to produce results. They fight the boredom stage. Boredom in exercise basically comes out when you do the same thing over and over again without any type of tempo change or change in genre.
4) Piggybacking off options, they are not the only forms of exercise out here nor the only places to exercise.
5) We share this in common: Neither one of us is the answer for every individual's exercise problems. Would a CrossFit athlete come to TEEM? May be. But, they operate solely or mostly on CrossFit values. Would an NFL player go to CrossFit? Probably not because he needs sports conditioning related to football. Would a novice do CrossFit? Yes and probably. But, injury potential could increase. I see novices picking the DVDs.
6) We also share this in common: TEEM, CrossFit, Insanity, P90X, and the 10-minute Workout, and a host of other places do the same exercises at some point. We may not do everything the same but similarities arise. From body weight exercises to tempo changes in reps to the type of exercise, it is all here with room to grow.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Wednesday, January 30, 2013
Recognition
With 2013 upon us, there is plenty of room to explore, to expand, and to experience fitness goals and results. TEEM clients have gone on to race and participate in half-marathons, Warrior Dashes, hiking treks, cycling treks, and high school sports. You deserve recognition for your success as a part of important TEEM values: training, empowerment, and leadership. The race season has not arrived yet for 2013; however, there is enough time to train. Even though the weather may show freezing temperatures or snow in the forecast, just bundle up and get out for some outdoor enjoyment!
How do you know that you live in an active environment?
It depends on a few things: access to certain programs, population demographics, climate, geographic location among a few. But, an active environment does not let these characteristics deter the level of activity in an area. For example, if it is raining and someone is running in your area...then you live in an active environment. If it is cold and people are bicycling and running...then you live in an active environment. Of course, a bit of guts, glory, and some craziness may come in to play. But, the individual who is running, bicycling, or doing some other form of activity in "extreme" weather does not think it is crazy.
It is not.
It is normal.
You know what can possibly determine craziness? Stupidity. Running in the cold weather is not stupid nor crazy.
It is normal.
Running in the cold weather on ice (not an ice patch) is stupid...and crazy.
It is not normal.
Stupidity occurs when someone has a lingering back issue that takes him/her out of work for a long period of time and has been told to follow guidelines, which will show progress to returning to work. However, the individual either does nothing to help out the situation or he/she re-injures the back and is further debilitated. Now, a musculoskeletal issue is not the only problem. Now, we have a financial issue coupled with emotional issues with a side order of pain medications and careful sneezing.
Silly rabbit.
But, do not feel discouraged if this scenario has ever happened to you, which is why you are receiving guidance about it now.
Purpose and Development,
Derek
How do you know that you live in an active environment?
It depends on a few things: access to certain programs, population demographics, climate, geographic location among a few. But, an active environment does not let these characteristics deter the level of activity in an area. For example, if it is raining and someone is running in your area...then you live in an active environment. If it is cold and people are bicycling and running...then you live in an active environment. Of course, a bit of guts, glory, and some craziness may come in to play. But, the individual who is running, bicycling, or doing some other form of activity in "extreme" weather does not think it is crazy.
It is not.
It is normal.
You know what can possibly determine craziness? Stupidity. Running in the cold weather is not stupid nor crazy.
It is normal.
Running in the cold weather on ice (not an ice patch) is stupid...and crazy.
It is not normal.
Stupidity occurs when someone has a lingering back issue that takes him/her out of work for a long period of time and has been told to follow guidelines, which will show progress to returning to work. However, the individual either does nothing to help out the situation or he/she re-injures the back and is further debilitated. Now, a musculoskeletal issue is not the only problem. Now, we have a financial issue coupled with emotional issues with a side order of pain medications and careful sneezing.
Silly rabbit.
But, do not feel discouraged if this scenario has ever happened to you, which is why you are receiving guidance about it now.
Purpose and Development,
Derek
Derek Arledge, CSCS TEEM Performance Training
Monday, January 28, 2013
49ers vs. Ravens - Super Bowl XLVII
Does anyone love Super Bowl parties or gatherings? I love them. The fun, laughter, excitement, and fellowship with other people is fulfilling. Sometimes, a Super Bowl gathering comes with a price: we are fresh off the holiday season with the eating season still lurking until Valentine's Day. So, if you have a nutrition goal for 2013 such as eating less fats, sugars, or fried foods, then you you may be challenged on Sunday, February 3rd as the 49ers take on the Ravens in Super Bowl XLVII. Even if your team is not playing, your eyes and stomach will play. Therefore, try these tips:
1) Take a pre-game 20-minute walk.
2) Play some outdoor football or just catch. catch is great if you have kids.
3) Clean your home.
4) Create a scrumptious and different meal. For example, try sweet potato patties, homemade pizza with vegetables on 100% whole wheat crust or tortillas; or perhaps Super Bowl smoothies of your choice - watch the amount of fruit.
You will feel strong!
Growth-Persistence-Vigor,
Derek
Derek Arledge, CSCS TEEM Performance Training
1) Take a pre-game 20-minute walk.
2) Play some outdoor football or just catch. catch is great if you have kids.
3) Clean your home.
4) Create a scrumptious and different meal. For example, try sweet potato patties, homemade pizza with vegetables on 100% whole wheat crust or tortillas; or perhaps Super Bowl smoothies of your choice - watch the amount of fruit.
You will feel strong!
Growth-Persistence-Vigor,
Derek
Derek Arledge, CSCS TEEM Performance Training
Saturday, December 1, 2012
Establish Your Nutrition and Exercise Credit Now!
The amount of time and energy that you put into your pursuit of exercise now will affect you later in life. Most likely, active kids breed active young adults. Active young adults breed active middle-aged adults. Active middle-aged adults breed active older adults. The common denominator is that activity stays constant throughout life. Of course, there may be roadblocks along the journey; but they do not mean a full exercise or good nutrition stoppage should result.
<<< Be consistent. You will rebound when a monkey wrench is thrown your way. Huge cliche there.
<<< Learn to say "no" to yourself and to others.
<<< Learn to set boundaries, have new creations, do not be afraid. Boundaries, meaning, always have at least one type of fruit or vegetable in the house or get to sleep no later than 10:30pm.
<<< Also, tell and lead others - putting on your show of exercise and good human performance involves proper nutrition, moderate and vigorous exercise, and knowledge of what to do. Playing the exercise leader in your family, neighborhood, or at work can change people, families, and communities. One TEEM Rule of Thumb: at least two people in your family should be influenced by your positive exercise benefits. Support is crucial.
Progressing,
Derek Arledge, CSCS
<<< Be consistent. You will rebound when a monkey wrench is thrown your way. Huge cliche there.
<<< Learn to say "no" to yourself and to others.
<<< Learn to set boundaries, have new creations, do not be afraid. Boundaries, meaning, always have at least one type of fruit or vegetable in the house or get to sleep no later than 10:30pm.
<<< Also, tell and lead others - putting on your show of exercise and good human performance involves proper nutrition, moderate and vigorous exercise, and knowledge of what to do. Playing the exercise leader in your family, neighborhood, or at work can change people, families, and communities. One TEEM Rule of Thumb: at least two people in your family should be influenced by your positive exercise benefits. Support is crucial.
Progressing,
Derek Arledge, CSCS
Christmas Shopping for Gym Toys
A major shopping season is upon us. Many of us have restrictions on items to buy if we buy anything at all. Since Black Friday 2012 has expired, the pursuit of gifts continues. An important and sometimes overlooked type of gift is the gym "toy."
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Do not get caught up in the gimmicks. Make sure you do use the new gym toy or make sure the person who receives the gift uses it as well - using a treadmill as a coat hanger (read the topic "Park Bench vs Treadmill") is a waste of money and time. But, here are a few gym or home gym pieces that are worth it:
1) Foam Roller and The Stick. It's massage meets cheaper and portable. You can get both of these items at City Sports even though the foam roller does come in different densities. The denser the foam roller the deeper the massage. However, it can be painful. Pain will decrease and arises due to blood lactic acid accumulation. If you are not used to the foam roller, pain is present. The Stick, yes that is the true name, is easier to use and is preferred if you absolutely cannot stand the foam roller.
2) Medicine Balls. Name one thing in your home right now that you can throw, slam, and toss in the air without it breaking...and, and...the object will come back to you? Voila! This reason supports the use of medicine balls. They are durable, effective, and can be used for full body workouts. Plus, very little space is necessary for usage. Medicine balls will make noise and can penetrate walls, so throw them against a solid brick or cement wall when possible.
3) Stability Balls. They are great for abs and back exercises. Plus, you may like to practice balancing, bouncing, or sitting on them.
4) Kettlebells. Give these to an individual who currently works out and knows how to use them. The last thing anyone needs is an injury. A novice may not benefit from KB's if he/she does not know how to properly use them.
5) Jump Rope. A sleeper pick. Very little space is needed. You do not have to run if you are not a runner. Cardio, plyometrics, and agility are all included in the jump rope. Heck, some individuals have bad knees and can take the lower impact pounding of jump roping over the high impact activity of a jog.
Of course, there are other gym toys to buy. But, the ones above work well.
Progressing,
Derek Arledge, CSCS
Body Image 2012
Andre Agassi was in a Canon commercial years ago where he mentioned that image is everything. Well, body image (check out "Fitness is NOT an Event" from June 2009) certainly influences people and physical movement. Does it influence you?
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
The human body is the best work of art. - Jess C. Scott, Contemporary Fiction Author
Some people are labeled as skinny when, in fact, they are lean and strong. The lean are within normal weight ranges based on height. Another TEEM Rule of Thumb says that if someone is healthy and practices good habits versus someone who does not practice good health habits, then that particular person should not criticize the well-practiced person. The one not practicing good habits can comment and advocate. But, subtle or blatant criticism is not allowed.
Therefore, through the twist of motivation, body image plays a large role in exercise and in nutrition fitness goals. For example, pick out a person who takes care of their body and whose behaviors influence you in some capacity. Use this individual's body image as motivation - have you ever looked at an athlete, model, or avid-exerciser and said, "I just have the urge to move?" You might even get your inspiration from a friend, relative, co-worker, stranger walking down the street, old photograph, TV but limit the amount of time watching"the tube", movie, history book image, and more.
A fit, healthy body - that is the best fashion statement. - Jess C. Scott
True. True.
Progressing,
Derek Arledge, CSCS
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