Simple, Effective AB Toning Program

Hanging Leg Raise 4 sets to failure each set
Standing Cable Crunch 3 sets 10,10,15 (using lighter or no weight on last set)
Decline-Bench Crunch 3 sets 15, 15, 20 (using lighter no weight on last set)
Oblique Crunch 3 sets to failure each set

HIIT Cardio

Kettle Bell Swings 3 sets 15 Swings per Arm.  
Run at a moderate pace for 1 min then sprint for 30 seconds. Repeat for 10 times. (Switch up by doing this on the stationary bike!)

Run Faster in 6 weeks

Everybody always wishes they were a little faster. Better Acceleration, quicker cuts, and just a more powerful athlete. If you've got at least 6 weeks to dedicate to yourself to improving, consider the acceleration training programs presented in a study published in the Journal of Strength and Conditioning Research.

Female soccer athletes engaged in 6 weeks of standard treadmill running or high-speed treadmill work that incorporated a body weight support system. A control group continued on with regular soccer training. After 12 sessions, both treadmill groups could run a 40-yard dash much faster than subjects in the control group.

Although those running on a standard treadmill built up the greatest degree knee flexor strength, they suffered a much higher rate of shin splints and foot pain compared to either of the other groups. Since 66% of players running the standard treadmill ended up hurting, you might want to consider a different type of acceleration training if your Gym doesn't have state-of-the-art equipment.

Benefits of Cables

Some People think that Free Weights (Barbells and Dumbells) are the only and absolute way to train to get results.

However,

Those weight machines that alter resistance according to the angle of force applied can accelerate your fatigue while triggering a greater release of natural hormones. Now the question becomes, do these qualities translate into greater gains? A study published in the European Journal of Applied Physiology compared variable resistance training to the constant resistance that dumbbells and barbells provide using 23 male subjects.

Testing before and after 20 weeks of training showed that, although both groups increased muscle size and strength, variable training helped subjects perform about 40% more reps to failure with dramatically increased volume compared to constant resistance. So if being able to lift more for longer is the goal, put in a couple months of variable resistance training.

Maintaining Rep Range While Adding Weight

Right after making the leap to a heavier resistance, it's not as easy to maintain the rep range you've been aiming for once you reach the 3rd or 4th set. A study published in the International Journal of Sports Physiology and Performance offers a simple solution for banging out the sets and reps you have in mind.

To calculate the right amount of load reduction needed to maintain 8-12 reps across sets, researchers had 24 experienced male lifters work with their 10 rep max for a week. For the next 4 weeks, they decreased resistance by 5%, 10% and 15% after each set.

Reducing the load between 5% and 10% allowed the average lifter to maintain 8-12 reps per set. Dropping the load by 15% resulted in an increase of reps. That's fine if your goal is to increase muscular endurance, but to build mass it's best to work in the 8-12 range.

Effects of Taking Time Off

It's not unusual for even the most dedicated weight lifters to take some time off. In fact, with beach season just around the corner, it's probably a good idea to give your aching muscles a well deserved rest. But staying away from the weight room for an extended period of time has a different effect on different types of people, according to a study published in the Scandinavian Journal of Medicine & Science in Sports.

A meta-analysis of 103 studies showed that stopping regular resistance training has a negative impact on all aspects of muscular performance. The effect was greatest in adults over the age of 65. Also, the least active subjects experienced larger decreases in maximal force and power. Overall, it was weight room regulars who held up best.

Optimal Caffine Dosing

Pre-workout supplements provide lots of energy and focus for lifting heavy objects. Caffeine is the stimulant of choice, and a new study published in the journal Medicine and Science in Sports and Exercise tested various doses to find the optimal amount to use when working exercises involving for multi-joint movements.

Thirteen experienced weight lifters consumed either a placebo or 3 mg, 6 mg or 9 mg of caffeine per kg of body weight before undertaking squats and the bench press with resistance set at 25%, 50%, 75% and 90% of their one rep max (1RM). They were also tested on a stationary bike for peak power output.

With loads of 25% and 50% 1RM, velocity increased 5% to 8.5% with caffeine compared to placebo. 3 mg of caffeine per kg of body weight wasn't enough to ramp up power at 75% of 1RM, and the 9 mg was needed to increase force at 90% of 1RM. The 9 mg dose also increased cycling power, but had a tendency to produce adverse side effects. For a 180 pound subject, the 3 mg dose amounts to 244 mg and the 9 mg dose would be 734 mg. As the side effects show, that's more caffeine than most people are comfortable with.

Adding Yogurt to PreWorkout?

Caffeine improves energy and alertness, which is why it's a foundational component of so many pre-workout formulations. But the crash associated with high doses can leave some athletes looking for alternatives. A study published in the journal Psychopharmacology suggests consuming yogurt with your caffeine.

An hour and a half after eating a standard breakfast, researchers had subjects consume 80 mg of caffeine, about what you'd get in a cup of coffee, with water or a yogurt-based drink. All subjects exhibited quicker reaction times and improved working memory, but the ones who consumed caffeine with water started feeling tired and cranky 90 to 150 minutes later.

The subjects who paired their caffeine with yogurt experienced increased energy and lasting cheerful/agreeable feelings. Give this 'stack' a try to see what the yogurt adds to your workout. If nothing else, the extra protein might add something to your recovery.

Macronutrients and Energy

Everyone's favorite choice for energy is caffeine. Your options include coffee, tea, soda and performance beverages formulated for pre-workout use. Nutrient savvy athletes recognize carbohydrates as a reliable source of lasting energy, especially if you go with slowly digested complex carbs from sources like sweet potato, asparagus and brown rice. A study published in the journal SLEEP explored the impact of fats on energy.

According to researchers, protein didn't affect energy levels, but fat consumption can decrease energy and alertness regardless of your age, gender, amount of daily caloric intake or body weight. A study of 31 healthy subjects aged 18 to 65 showed that fat consumption can weigh heavily on sleepiness even if you enjoyed a solid 8 hours of sound slumber the night before. Of course, your body needs healthy fats for a variety of functions. The trick is to avoid over-consumption.

10 quick tips of Training

1. Train Specifically. This means that your gains will be reflective of how you train.
In other words, if you want to run fast—then train fast. If you want to be strong,
then you will have to lift heavy weights.

2. Overload Accordingly. In order to make gains, you will have to ask your body
to go beyond what it is accustom to. This is called an “overload.”

3. Progress Systematically. In order to progress in your training, you will need
to progressively increase the difficulty of the training. For example, adding more
weight, running faster, or increasing repetitions.

4. Beware: Diminishing Returns. Over time you will find it more difficult to keep
making gains. Do not be discouraged, you are just getting closer to your genetic
potential. Keep at it!

5. Be an Individual. We all have a different genetic make-up. This means everyone
is going to make gains at different rates even though we maybe using the same
training program. The important thing is to keep at it and maximize your
potential.

6. Reversible Gains. When you stop training, even for a week or two, the hard
gains that you have made will begin to reverse. The longer time you take off the
greater the loss. Short breaks are acceptable, just do not take off for extended
periods and expect to pick up where you left off.

7. Three–Days Per Week. For a beginner, a three–day per week strength training
program will probably work best. If you use a three–day per week program,
be sure to take at least one rest day in between. For example, the training days
could be Monday, Wednesday, and Friday.

8. Four–Days Per Week. For an individual with more experience, a four–day per
week program will probably work best. The strength training exercise will need
to be divided into separated days. For example, train upper body movements on
Monday and Thursday, and lower body movements on Tuesday and Friday.

9. Training for Sport. Team sports like football, soccer, lacrosse, and hockey
require short bursts of effort, so be sure to include sprint-intervals in the training
program. This type of conditioning program in the off-season should be done
three times per week minimum.

10. Manage Stress. There are many factors that can interfere with training and
these are called “stressors.” Stressors can be school, social life, relationships, and
injuries. Pay particular attention to getting enough sleep, eating a great diet, and
managing your social life.

Training for Improving Power and Running Speed

Team sports athletes looking to add power to their game while increasing running speed will be interested in a study published in the Journal of Strength and Conditioning Research. The effects of four different 3-week blocks of training were evaluated using 20 competitive athletes.

After starting with 3 weeks of traditional resistance training, subjects engaged in 3 weeks of eccentric only resistance training to build power. Next up was 3 weeks of traditional lifting with overspeed exercise to focus on the velocity aspect of power. The final 3-week block involved eccentric lifts with overspeed work.

While overspeed efforts increased countermovement jump performance and downhill running, the overall impact of this 12-week cycle increased best bench by an average of 33 pounds and squat by an impressive 42 pounds while developing greater peak power. If there aren't 12 weeks before your season begins, the greatest strength gains were seen during blocks of eccentric training.

Weight Lifting Tip

Some guys want to be able to demonstrate strength to their friends, and/or be the big guy that everyone counts on to move the piano. Here's something to think about when lifting in the gym:

When you are lifting your friend's fridge, shoveling snow, picking up a heavy water cooler bottle, etc. - you don't care how much training effect you are getting. When you pull a one-rep max at a powerlifting meet or weightlifting meet, you aren't worried about how much stronger this one lift will get you. The goal is to move the object, make the lift, and do so safely and effectively. This is demonstrating strength.

In the gym, the goal isn't to lift the weight per se. The goal is to get stronger, so that when you demonstrate your strength it's there for you. It doesn't matter how heavy or light you go in the gym if you can't go heavy when you need to outside the gym. This is strength training.

Outside of the gym - maximize what you can do safely and effectively. Inside the gym - get the most out of your training, don't try to put the most in.

Stretching and Squatting

If stretching is part of your pre-workout warm up ritual, a study published in the Journal of Strength and Conditioning Research offers a tip that could help you reach new personal bests: Go with a dynamic style of stretching instead of the static stretching you did before exercising in high school gym class.

After determining one rep max (1RM) for the barbell squat using a group of recreationally active 18 to 24 year old males, researchers assigned some subjects to an active dynamic warm up while the rest performed passive static stretching. A few days later, they switched to the other technique.

Squats performed after both stretching styles showed that old school pressure against the joint effort reduced 1RM by about 8% and decreased lower body stability by 23%. To warm up dynamically, put your body through a couple sets of reps on weight machines with no or very little resistance selected.

The Versatility of the Squat

A recent study highlights how versatile the squat is. By this I mean it shows that when you modify the squat that you get a different effect even though the load is the same. The study is by Drinkwater and colleagues from New South Wales, Australia published this year (2012) in the Journal of Strength and Conditioning Research.

The authors asked the question whether completing a full range of motion squat was different in terms of velocity, power and force production compared to a partial range of motion squat. The definition of a full ROM and a partial ROM was as follows:

A full squat was where the hips and knees were flexed until the hips reached the same horizontal plane as the knees. That sounds a lot like a parallel squat and clearly does not seem to be as low as ‘the ass to the floor’ depth associated with a full, deep squat.

A partial squat in this particular study was where knee flexion reached 120 degrees of full leg extension. That sounds a lot like what short squat ROM and is nowhere as low as a half squat when defined by a 90 degree knee bend.    

Also important to clarify is the subjects’ background. Ten male recreational rugby players volunteered for this study. They had resistance trained between 2 and 3 times a week and had at least one year of squat training experience. The subjects were approximately 21 years of age and their mean full squat 1RM was 149 kgs and their partial 1RM was 271 kgs. Thus their partial 1RM squat load was 122 kgs greater than their full 1RM squat load.

The subjects completed 10 and 5 reps using 67% and 83% of their 1RM loads in their respective squat. Note that the 1RM load was not determined directly (as in completing a 1RM load in a full or partial squat). The load used was calculated indirectly using a prediction equation. Thus while this could be considered a major flaw in this study many sports people and recreational athletes have not attempted a max load 1RM squat (be it full or partial) so the results of this study are still of interest to us.

The authors measured the speed of movement, the power output and the total work completed in both squat types using a 10RM and a 5RM load.

The results showed that depending on the type of squat used (whether full ROM or partial ROM) then the movement kinetics were different. For example, the authors found:

1. The highest velocity was produced in the full ROM squat with 10 reps
2. The highest power output was produced in the partial ROM squat with 5 reps
3. The highest force was produced in the partial ROM squat with 5 reps
4. The highest total concentric work was produced during the full ROM squat with 5 reps.

So taking the study as a whole and applying the results to a recreational young male population it seems that if high velocity training is the goal then a full ROM using a relatively light load is best option based on the type of squat used and load used in this study. Also if seeking to generate most power then the partial ROM squat with 5 reps is best. In addition you might also get the best bang from the partial ROM with 5 reps when seeking to generate the most force.

In summary the authors noted that either range of motion squat can have practical implications in designing resistance training programmes depending on if the training goal is related to power or force development, maximizing work or speed output.

Post Workout Nutrient intake for Athletes

As most  athletes realize, the amino acids in protein fuel the recovery process. Endurance athletes rely mostly on carbohydrates to restore the muscle glycogen burned up during a long ride or run. An article published in the IDEA Fitness Journal suggests a combination of both for optimal recovery.

According to the article's author, Keith Wheeler, 20 to 25 grams of protein and 60 to 100 grams of carbohydrates are ideal after training. Although these nutrients can come from food and/or supplemental sources, getting them in the form of a convenient performance beverage can satisfy these recommendations with minimal sugar and fat.

Lifting Strategy for Heart Health

Your arteries can begin to stiffen with old age and the condition is considered a leading risk factor for cardiovascular disease. Unfortunately, high-intensity weight training can also increase arterial stiffness. A study published in the International Journal of Sports Medicine suggests a strategy that can help prevent this increase.

Because low-intensity weight training has been shown to decrease arterial stiffness, researchers had a group of healthy young adults push plates at 80% of one rep max (1RM) and also at 50% of 1RM during the same session. Half put the intensity at the beginning while the rest ended their workout with the more intense protocol.

Low-intensity training at 50% of 1RM after high-intensity work helps prevent an increase in arterial stiffness, so it might be a good idea to warm down with a couple sets of easy lifts before reaching for your post-workout shake.

High Intensity Power Training = Better Body Better Performance

Crossfit (High Intensity Power Training) is an incredibly popular training system at the moment for a variety of reasons one of which being that the workouts are extremely challenging and demanding. A study recently published in the Journal of Strength and Conditioning Research set out to evaluate the fitness adaptations that take place during a 10 week Crossfit training program




Methods
The subjects body composition and Vo2max were tested at the start and end of the study to evaluate for changes.
Following the initial testing the subjects performed a 10 week, periodized, CrossFit training program at a CrossFit affiliate gym. The program utilized basic gymnastic activities (handstands, ring work, etc) and multi-joint exercises such as the squat, press, deadlift, and Olympic lift variations. The training program had some variation to it, adding an element of periodization, where some exercises were performed as a time trial (best time) and others were performed in an as many reps as possible style for  a prescribed time domain (E.g., 10 or 20min).

Results

The subjects who completed the entire 10 weeks (43 of them) all experienced significant improvements in both VO2max and body composition changes (decreases in body fat percentage) leading the researchers to conclude, “Our data shows that high intensity power training (which is what they refer to CrossFit as in this study) significantly improves Vo2max and body composition in subjects of both genders across all levels of fitness.”
 
CONCLUSION

Although Crossfit is the popular training method at this point in time, This type of training has been around for hundreds of years. You do not NEED to be a crossfit gym member, pay anybody any money to use "crossfit equipment" do "crossfit specific" workouts or pay any extra for any services to be able to do these types of workouts.

Regardless of how it is dressed up, what it is marketed as, or what people try to sell you as any type of additional system or group atmosphere the training is the same. Olympic Style lifts, Plyometric movements, as well as general Calishenics mixed in with High Intensity Interval Training for the Cardiovascular System

The results however are unmatched vs any other type of training. There is absolutely no better way to improve your body overall than by working out like this. It can be incredibly demanding, exhausting and asking alot of your body, especially if you are currently not very active.

Vo2 Max is one of the least understood and least utilized methods to measure fitness and health levels, however it is Paramount to Athletes and Recreational Exercisers alike. Vo2 max in a nutshell is measured as your body's ability to ventilate itself, get oxygen in and out as effectively and efficiently as possible. The more oxygen present, the more nutrients and fresh blood to muscle tissue, as well, for fat to be metabolized by the body and used as energy oxygen MUST be present. Therefore, the more oxygen you are able to bring into your body, the greater ability your body has to use Fats for energy rather than putting them into storage and using other methods of powering your body to function.

This is why it is no secret that the better the shape you get into, the longer you stay in shape the less you store fats when not being as active during certain periods, also, the easier it is to get back into shape after not being as active.

There are no short cuts, there is no easy way out, if you understand this and know to sacrifice and push yourself and keep going and accepting the feeling of mental and physical exhaustion for the betterment of your health and improving your abilities the choice is easy.

21 technique for bigger biceps

Looking for something different to try that has the potential to shock your biceps into new growth? Twenty-ones is a training technique allowing heavy resistance while also working muscles to exhaustion. It's also a great technique for focusing on different areas of the same muscle.

To employ the 21s technique, begin with a moderately heavy amount of resistance on the barbell. Curl it up from the starting position to the half-way point (when your forearms are parallel to the floor). Do seven half-reps from the beginning to half-way up. On the seventh rep, curl the bar all the way to the top. From this position, do seven more half-reps from half-way up to the top. After completing these seven half-reps from the mid-point to the top, bring the bar all the way down and do seven full repetitions. You've have just completed 21 reps.

This technique helps you focus on the lower area of the bicep (during the first seven reps) as well as the upper part of the biceps (on the second seven reps). Also, by doing so many repetitions, you're working different muscle fiber types than the standard 6-8 full repetitions. Give it a try and add some inches to your guns!

Benefits of high fibre Carbohydrates

The basic distinction between complex and simple carbohydrates is that simple sugary carbs are digested much faster than the complex variety. The faster digestion rate can spike blood sugar levels, leaving you feeling drained of energy after the initial rush.

One of the reasons complex carbs digest more slowly is the higher fiber content. The more fiber a food contains, the longer it takes for your body to digest. The slower digestion rate doesn't cause as dramatic a release of insulin which means the energy supplied by these carbohydrates will last for a more sustained duration.
Here's a list of some complex carbohydrate foods high in fiber:

Black Beans (1 cup) -- 19.4 grams
Whole Wheat Bread (2 slices) - 6 grams
Broccoli (1/2 cup, raw) -- 4 grams
Oatmeal (1 cup) -- 8 grams
Green Peas (1/2 cup) -- 9.1 grams
Yams (6 oz) -- 6.8 grams
Spinach (1/2 cup) -- 7 grams

Plyometric Training For Beginners

Athletes use plyometric training to increase their power for jumps, quick cuts and sprinting. But you don't have to be involved in team sports to realize benefits from doing fast-paced sets of jumps. Plyometrics makes a great change up for a stale cardio routine, and an article published in Muscle & Performance magazine offers some tips for beginners who are just getting started.

The article suggests a 5 to 10 minute warm up of light cardio and/or dynamic stretching which would transition into movements mimicking the motions of the jumps you about to perform. Practice using your muscles to cushion the landing rather than allowing your joints to sustain the full impact. A good starting point would be 6 quick jumps followed by about a minute of rest. After you've finished the last set, give yourself a 5 to 10 minute cool down period before taking on another challenge. You can adjust the intensity of this challenge as you get used to amount of time needed for recovery.

Don't Jump the Gun on Fad Training

Training equipment fads come and go. A few catch on while others are eventually rediscovered, sometimes decades after falling out of favor. It's estimated that sales of new minimalist style of running shoes, recognized by the distinctive five toes, now account for 15% of the $6.5 billion athletic shoe market. A study published in the journal Medicine and Science in Sports and Exercise suggests easing into this trend to reduce the risk of injury.

Researchers asked half a group of 36 experienced male and female runners to gradually transition from traditional shoes to minimalist running gear over a 10-week period. They only wore them for a short 1 to 2 mile run the first week, and stepped that up to 3 short runs by week 3. After that, they were allowed to wear the minimalist shoes as often as they wanted.

At the end of 10 weeks, MRIs revealed bone marrow inflammation and stress injuries that weren't present before the switch to minimalist footwear or in runners who stuck with old school shoes. Although your bones remodel to adapt to stress, when it comes too quickly and with too much impact, injuries can result. Be careful how enthusiastically you embrace new exercise techniques and equipment.

New to Training or its been a while? Here is whats best

Those who are just starting out in the weight room or getting back into it  can learn something from the results of a study recently published in the Journal of Strength and Conditioning Research. After recruiting 38 untrained teenagers, scientists assigned them to lift weights 3 times a week for 12 weeks. Some subjects performed 3 sets of each exercise with weight set at their 10 to 12 rep max (10-12RM). Others used a periodized approach where the 3 sets were performed at different intensities during each of the 3 weekly sessions.

Even though volume was roughly the same for both groups over the 12 week period, the periodized program produced significantly better results. Those subjects ended up with a greater increase in bench press and leg press 1RM along with bigger muscle size gains. They also demonstrated more flexibility during a sit and reach test. Experienced lifters know that after 12 weeks, it's probably time to change up the routine to promote even greater gains.

Deciding on what is best for the CORE

Power is generated from the core, so training this muscle group can benefit performance in a variety of team sports. Need another reason to work trunk muscle training into your routine? The U.S. Department of Health and Human Services suggests it's beneficial for injury prevention. With so many exercises to choose from, a study published in the Journal of Strength and Conditioning Research can help you narrow down the best options.

10 men and 10 women were randomly assigned to perform 16 exercises targeting the core muscle group. Muscle activity was measured using a variety of scientific instruments. After analyzing results, researchers determined that abdominal and lumbar muscle activation was greatest with exercises that recruited the deltoids and glutes. That makes mountain climbers an excellent addition to your abs training routine. We're sure you can think of some other exercises to include.

Proper Sleep = Proper Results

Big muscles aren't built in the gym. They develop bigger and stronger from the breakdown of training during recovery, which typically takes about 48 hours and is fueled with amino acids from protein. Sleep plays an important role in this rebuilding process, so it's important to get a solid 8 hours of quality shut-eye nightly. Results of the National Sleep Foundation's 2013 Sleep in America poll suggests active people like you probably don't have much trouble getting it done.

The poll reports that adults who exercise are much more likely than couch potatoes to say they sleep the same amount of time each weekday night, regularly get a good night's sleep and enjoy good sound sleep. People who don't exercise are more likely to report sleep problems like waking up at odd hours and not being able to get back to sleep. Tips for promoting sleep quality include going to bed and waking up at the same time every day, keeping your bedroom cool and quiet, and using the bedroom only for sleep.

Too much Variations in workouts can hinder results

Variation is probably the most misunderstood principle of training. There are a variety of commercialized training methods that promote constant variation to keep your body guessing. While this is true in principal, too much variation in training leads to mediocre results. To compound the problem, the amount of variation of these training methods doesn’t fit the training level of the athlete.

The first misconception with variation is that you need to change the lifts you are doing from workout to workout or week to week. Variation should be achieved through changes in set and rep schemes and the weight lifted in relation to the athlete’s 1 repetition max. This does not mean change set and rep schemes so often that you are not maximizing the results from training one fitness parameter. The best way to achieve variation for most athletes is to change the weight lifted week to week. An anecdotal example is that competitive weightlifters use the same lifts multiple times a week and sometimes in the same day. These individuals constantly make physiological adaptations and enhance performance. The Olympic lifts these athletes train with are proven to greatly enhance vertical jump height, sprint speed, cutting ability, and reduce injuries. The point is that much less variation produces superior results than commercialized training methods and those that some trainers promote to increase athletic performance.

A recent form of variation that has become popular is daily undulating periodization. The fitness focus each day of the week is different. An example is on Monday the focus is on strength, on Wednesday the focus is strength endurance, and on Friday the focus is power. In theory this way of training should produce great results in all facets of athletic fitness. The reality is that you never make optimal gains in one fitness area or the other. The fitness focus should last anywhere from 4 to 10 weeks. This allows the athlete to maximize the gains in a fitness parameter and then change to another parameter while maintaining the previous fitness focus. This allows time for the athlete to become desensitized to the stimulus and when the training is focused again on previous fitness parameters adaptations can continue.

Variation should be low for athletes that have a beginner training status. Remember that just because an athlete is at the college or pro level does not mean that their training status is advanced. In my personal experience and talking to other strength coaches, advanced trained athletes are extremely rare at even the college level. With this in mind, the amount of variation for the majority of athletes should be low to moderate. So how much variation is low to moderate? I recommend to start with as little variation as possible to keep the athlete engaged in training and see what the results are. If the results are good stay with the same amount of variation until results begin to fall off.
Beginner trained athletes can achieve gains independent of variation and the amount of weight lifted. The focus for these athletes should be acquisition of appropriate form across a variety of lifts and sport movements. Even a focus on a specific fitness parameter for these athletes should be avoided because they will make gains and training for a fitness parameter requires 1 repetition max test.

 These facts show that variation should be low. As an athlete becomes more and more trained variation needs to increase substantially while focusing on one fitness parameter and maintaining the others.
These ideas shouldn’t be confined to the weightroom. Agility and speed training needs to be structured in respect to the principle of variation. Too much variation limits results, especially in respect to agility. A topic I will cover in a later blog is structure of agility and motor control and learning. Avoidance of too much variation will enhance the learning and appropriate development of agility.

Athletes need to be wary of commercialized fitness methods that suggest they ‘need to keep the body guessing’. Athletes need training that is backed by science and not selling a product. An issue that I did not cover is that these programs do not allow times for recovery and are rampant with overtraining syndrome. I do think some of these fitness methods are good for the general public because they get people doing more than nothing but are not appropriate for athletic performance.

Valentine's Massage?

Here are a couple home made massage oil ideas that you can easily mix up and be used to treat someone with a relaxing and comforting massage... So take it easy and let the stress out work out the kinks and aches and enjoy the day.




 Very Basic Very Effective Oil Mix
Your carrier oil should be Sweet Almond oil or Jojoba.
5 teaspoons sweet almond oil
3 drops of geranium essential oil
2 drops rose essential oil
1 drop black pepper oil

OR
Use one tablespoon of jojoba oil, and one tablespoon of sweet almond oil as your base.
Add to your base:
4 drops of sandalwood essential oil
4 drops of lavender essential oil
4 drops of jasmine

This massage oil has a mind calming effect. The result is an oil that will calm the subject, eliminate the noise mental processes, allowing them to enjoy the moment.

or experiment around with some different ideas until you find somthing that is right for you.

Healthy Gourmet Meal Ideas

Adding to our diverse blog, HEALTHY GOURMET MEALS.... Its tough to be dead set on a diet eating bland foods, we all want to treat ourselves once in a while so here is a start of many great, healthy, modest calorie meals, that are completely gourmet and will knock you out in flavor.

Roast Tenderloin with Merlot Blackberry Sauce

Servings = 4 | Serving size =2 tablespoons sauce with 4 ounces beef
Cooking Time = 60 Minutes

BEST SERVED WITH: Asparagus, Squash, Zuchini, Roasted Tomatoes, or a small portion of Wild Rice and Yams

Ingredients List

2 cups	merlot
1	pint fresh blackberries
1 cup	low sodium chicken or vegetable broth
1/4 tsp	salt
1/8 tsp	fresh ground black pepper
1/4 tsp	dried thyme
2 Tbsp	maple syrup
2 Tbsp	light spread (like Promise Buttery Spread Light or Smart Balance Light)
4	4 ounce tenderloin filets
	spray olive or grapeseed oil
1/4 tsp	salt
	fresh ground black pepper

Directions:

Place the merlot, blackberries, chicken stock, salt, pepper, thyme and maple syrup in a medium stainless or non-reactive sauce pan. Place the pan over high heat and bring to a boil. Reduce the heat to low and simmer for 30 minutes.

Use a potato masher or a slotted spoon to gently mash all of the blackberries. Cook on simmer for another 15 minutes.

Strain the sauce through a fine mesh strainer. Press down with a rubber spatula to remove all the liquid. Discard the pulp and seeds.

Rinse the sauce pan and return the strained sauce. Simmer for another 15 minutes until reduced by half. There should be about 1/2 to 2/3 cup sauce. Add 2 tablespoons Promise Buttery Spread Light and whisk until dissolved. Set aside.

Heat a large non-stick skillet over medium-high heat. When hot spray lightly with the oil and add the filets. Sprinkle the tops lightly with the salt and pepper. Cook for about 5 – 7 minute and turn. Cook for another 5 minutes for rare to medium rare.

Serve topped with 2 tablespoons warm sauce.

Nutrition

Nutrition Facts
Serving size = about 2 tablespoons sauce with 4 ounces beef
Servings = 4

Amount Per Serving

Calories 380	Calories from Fat 117
	% Daily Value

Total Fat 13g	20%
Saturated Fat 4g	22%
Monounsaturated Fat 5g
Trans Fat 0g
Cholesterol 81mg	27%
Sodium 545mg	23%
Total Carbohydrates 17g	6%
Dietary Fiber 4g	15%
Sugars 6g
Protein 27g

Vitamin A 8%	Vitamin C 26%
Calcium 7%	Iron 23%
Vitamin K 21 mcg	Potassium 720 mg
Magnesium 56 mg

Diverse Diet Equals Better Sleep Quality

If you're eating the same foods all the time, there's a chance your nighttime slumber might be suffering. A study published in the journal Appetite found that regularly getting too little or too much sleep was associated with less variety in food choices.

Researchers analyzed answers to the 2007-2008 National Health and Nutrition Examination Survey sponsored by the Centers for Disease Control and Prevention and determined that daily nutrient intake might be influencing sleep quality. Subjects with the healthiest sleep patterns also consumed the widest variety of food types.

Because of the important role sleep plays in recovery and rebuilding from the breakdown of exercise, don't get stuck in an endless cycle of oatmeal, skinless chicken breast, sweet potatoes and tuna. All those foods are fine, but mixing in a colorful assortment of fresh garden vegetables can add a range of micronutrients to your diet while introducing some different tastes to that 'same old, same old' flavor profile.


Switch it up and Start getting the Sleeps you deserve from working so hard!

IIFYM Dieting

IIFYM (IF IT FITS YOUR MACROS) dieting is becoming very popular as of recent. It is a fairly straight-forward approach to losing weight that is very common amongst athletes and bodybuilders. The basic outline of the diet is that you may eat almost whatever you want, AS LONG as you have hit your targets for your macro-nutrients by the end of the day. These macro-nutrients are protein, fat, and carbs. How to determine your target numbers for these macro-nutrients depends on things such as your specific goals and activity levels.

Take into account: 
a gram of fat is 9 calories
a gram of protein is 4 calories
a gram of carbs is 4 calories

For example, when I tried this diet, I set myself the targets of 200 grams of protein, 75 grams of fat, and 175 grams of carbs. Using the given values above, this would amount to approximately 2175 calories. The goal is to eat what you like but track your intake of these macros. Once you hit any of these gram goals, you must then ONLY consume foods that will allow you to hit the remaining goals.

IIFYM has proven to be an intellectual approach to dieting but the problem is that you may lose focus on things such as vitamins and minerals, which are also important. Therefore, it is suggested to take some sort of multi-vitamin and BCAA supplement aswell.

Introduction to TABATA training

Tabata training has became very popular over the last year.. It benefits those who don't like to be in the gym lifting big weights, and want to focus on more body wieght, and improving one's current self, without building or adding on, just fine tuning and getting the most of what you already have.

How did Tabata come about?
Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training.
In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.
Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

What were the results of the tests?

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

5 hours of cardio in 90 minutes!

Maybe you don't exactly look forward to cardio day, but you want the cardiovascular conditioning and weight management benefits that running, cycling and swimming offer.

A study published in the Journal of Physiology suggests that you can get the equivalent benefits 5 hours of steady state running provide in just 90 minutes using a combination of High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT).
SIT is performed on a stationary bike by sprinting all-out for 30 seconds followed by 4½ minutes of slow paced active recovery. A good starting point is 4 to 6 sets.

You can use the same stationary bike to perform HIIT which typically involves 15 to 60 second bursts of power followed by 2 to 4 minutes of low-intensity pedaling. Researchers suggest that 3 sessions of SIT and/or HIIT totaling 90 minutes per week provides the same quality of training you'd get with 5 hours of steady state cardio. Mix it up and move between these variations on different weeks.

"Homegrown Workout"

Patrick Willis is a prime example of hard work paying off. In this video he talks about his journey to the NFL and the creative training techniques that helped him get stronger along the way. Willis lead his team in tackles in Super Bowl XLVII despite losing the game. He has become one of the hardest hitters to ever play in the linebacker position, this link tells us why.


 http://www.youtube.com/watch?v=-P80QOkHjmc

You wanted the BEST, we got you the BEST

One of the most popular questions we get asked is: "what is the absolute highest quality protein?"

It is a tricky question to answer in some cases because every person has a different goal, a different training style, and different way to approach the food they consume.

In most cases a time release protein will do very well for those looking for a meal replacement type drink.

However for the Herc-A-Maniacs far and wide in search of the absolute best protein powder to truly change the way the look, dramatically increase performance, see immediate changes in the way their body responds to workouts, and do so without adding tons of extra calories not to mention amplify their lives and workouts then they need to look no further than HYRO-WHEY.

HYDRO-WHEY or Hydrolyzed Whey is pre digested whey and digests EXTREMELY fast. Lets get in depth for a minute:

When a protein is hydrolyzed is means that it, by technological processes, has been split to smaller chains of amino acids, called peptides. The hydrolytic process mimics our own digestive actions; thus it can be said that hydrolyzed protein is a predigested protein. Hydrolyzed proteins contain mostly di-peptides and tri-peptides, and are absorbed more rapidly than free-form amino acids and much more rapidly than intact (non-hydrolyzed) proteins

WHAT THIS MEANS: Your body will almost immediately identify the "chain" like a computer reads commands from your keyboard. In other cases your body has to wait and create the chain. Your Brain sees this happening and puts your body into recovery mode, about 30mins faster than whey isolate.

Consumption of whey protein hydrolysate in post-exercise (and before strength training workouts) drinks is preferred because it results in a faster increase in blood amino acid concentrations and a higher insulin response during a 2-3 h period than does intact protein. The simultaneous increase in blood amino acids and insulin levels in turn significantly promotes muscle protein synthesis and inhibits muscle protein breakdown .

It is especially interesting that consumption of protein hydrolysate solutions (that also contain 15 g glucose) result in peak blood insulin concentrations that are two and four times higher than after the ingestion of milk and glucose solutions (15 g glucose in water), respectively. This despite the fact the milk dose in that study contained nearly three times more carbohydrate.

WHAT THIS MEANS: consuming HYDRO-WHEY in post-exercise drinks (and pre resistance exercise) you can create a powerful response in blood amino acids and insulin levels (very good thing for training) without having to ingest large amounts of carbohydrates and unnecessary calories (AMAZING). Another practical advantage is that one can ingest HYDRO-WHEY immediately after exercise without becoming bloated and not excessively suppressing appetite, so one can eat another meal sooner, optimizing the post-exercise “anabolic window”

SUMMERY: HERC-A-MANIACS looking to get as HERC-A-BOLIC as possible should seriously consider making the switch to HYDRO-WHEY.... If you are looking to get in the absolute best shape of your life and continue to make huge breakthroughs in your training and the way you look this is the Highest Quality supplement you can have.



Herc's is now very proud to offer Hydro-Whey to our amazing Clients, Everyday Shoppers, Pro Athletes and Hardcore Trainers alike.

LINK TO WEBSTORE
Optimum Nutrition HydroWhey

We are offering a very special introductory price that is amazing savings, and impossible to find a better deal anywhere else.

Athletic Performance: Increase your Jumping Ability

SNATCH PULLS

Adding a power element to your workouts can help you dominate over the competition.  A study published in the Journal of Applied Biomechanics analyzed the effect that snatch pulls had on vertical jump performance.

Because this Olympic lift has a ballistic effect, subjects realized a 5% to 6% increase in power from the knee joint, which enabled higher vertical jumps. Even though it was a difference of only around half an inch, that might be enough to dunk a basketball, block a shot, intercept a pass, push harder on skates, or outplay an opponent at your sport. You only need to perform a couple heavy reps to see what it'll do for your game.


MMA, Wrestlers and Boxers: Your Vertical jumping ability is also directly related to your ability to close distance, and striking power. 

bodyweight = 165lbs .......Lifting 180kg= 396.8 pounds

VIDEO OF LIFT

http://www.youtube.com/watch?v=Lny5dF4z228&feature=player_embedded

Cardio Before Breakfast: Increase Fat Loss

There's been some debate about whether you can burn more body fat by training on an empty stomach. While it's a good idea to eat a balanced mini meal a couple hours before weight training, a study published in the British Journal of Nutrition suggests that 20% greater fat loss can be achieved with a morning treadmill run before eating.

Researchers had 12 recreationally active men exercise on a treadmill at 10 AM after eating a balanced breakfast or fasted from the previous night's final meal. After training, all subjects received a recovery drink and later in the day were told to eat pasta until they felt comfortably full.

Although there were no significant differences in the amount of pasta consumed between groups, subjects who exercised in a fasted state burned 20% more fat. Some of these results can be attributed to the missed breakfast, but running on an empty stomach still seemed to produce more effective fat loss results.


NOTE: We would not suggest eating pasta until you feel full.. It was only for the purpose of that study, A modest piece of fruit, and recovery drink or protein drink would be much more optimal.

OH? Too Cold to Workout Huh?

Its that time of year... The air is bitter and cold, and whats that? A Perfect Excuse of you? Don't buy in Herc-A-Maniacs, tough it out, shiver a bit, and get in that gym and DO WORK. Your body will adjust, it always does, you just have to break the mental barrier... and to help here is some photos:

The Last Image is of Entertainer Dwayne "THE ROCK" Johnson... Recent Image of him during a workout... Dwayne has had over 10 major knee surgeries on both knees, had 2 ruptured discs in his back, and also has spinal degeneration in his neck among other injuries. Still awake at 4:30 am every day, still does heavy squats and doesn't hold back, works all day until 11pm. Works 360 days a year.

Its not too cold outside. You aren't too poor. Your bad day at work doesn't prevent you from moving and lifting. You HAVE enough time. You HAVE what it takes. You NEED to do the work. NO EXCUSES

Voltagen Pre Workout Overview

Have you ever tried training while on a low-carb diet? Or first thing in the morning before you have a solid meal in you? You find yourself sluggish, unmotivated and exhausted after a few sets of intense training. This feeling is caused by low muscle glycogen stores, which are responsible for fueling not only your muscles but also your brain during intense exercise. Voltagen is the first and only pre workout supplement that incorporates Vitargo; a sugar free starch extract that is university tested to digest extremely quick to replenish glycogen stores prior to and/or post workout.
       Aside from the 30g of energy packed carbohydrates, voltagen contains no lack of stimulants. Two scoops (1 serving) packs 295 mg of caffeine. So whether you lost some sleep the night before or you're just simply looking for a boost of energy, voltagen will get your nervous system running top notch in the gym, making you more alert and focused during your workouts.

      Each serving also contains 2,000 mg of beta-alanine. An amino acid that enables higher levels of endurance by reducing the build up of lactic acid in muscle tissue. This allows you to squeeze out those last few reps of each set without becoming too fatigued for your next set! Voltagen also contains the lone BCAA L-Leucine which works to fuel muscles by preserving glycogen stores and supplying the body with energy while under stress, ie. during intense exercise.

Vitargo is used by Olympic and Professional Athletes alike. It is absolutely the best form of fast absorbing carbohydrates available. Coupled with a very basic, but extremely effective pre workout drink the pumps are incredible, workouts far more intense and focused, and recovery time is shortened ten fold. This is really best of both worlds type of pre workout drink. You can control, 1 scoop No Xplode type boost, or 2 scoop Jack3d or 1MR type boost... I am really impressed with this product for 1. Affordability of having a pre-workout and vitargo coupled together and 2. how great my work outs have been.

It tastes good, and I haven't had any trouble mixing it in a shaker cup. Overall a Fantastic Product and it will absolutely help you achieve your goals.

Simple Chest Routine

The following is a chest routine I've been following for a while, and have noticed great size and strength improvements with. It is based off of bodybuilder Aziz Shavershian's chest routine (with some changes I've implemented into my training), focusing primarily on upper chest development.

• 4 sets of Incline Dumbbell Press, 8-10 reps
• 4 sets of Flat Barbell Bench Press, 6-8 reps
• 3 sets of Incline Flies, 8-10 reps
• 3 sets of Cable Crossovers, 10-12 reps
• 5 sets of Chest Dips until failure

Form is key (as with all exercises) for this routine to work to its fullest potential. I have re-started my bench press weights from scratch and re-taught myself how to bench properly as I have been hit with an overuse injury on my rotator cuffs from improper benching (this is extremely common these days, it seems). The new, strict form has my chest feeling more activated than ever when training it, and my supporting muscles have much less strain (deltoids, triceps).


The following video has been my source for information for these new chest development techniques:
http://www.youtube.com/watch?v=dBAWisOx_Fw


- Taylor