HIIT it.... or quit it?

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HIIT is a very effective mode of cardio  to lose body fat.    The research that I encountered through magazines, websites, books, and my personal experience proves it to be true.  The best way to preserve lean muscle mass and lose the visceral fat around it, is higher intensity work. The science says that by implementing this hard vigorous strain on your heat it will naturally increase your metabolism and you will continue to burn calories at a faster rate for an extended period of time after you finish the exercise.  Your body doesn’t have time to adjust or use any other means of fuel besides fat, because fat is the first source looked to burn. The quick duration of the intense vigorous exercise doesn’t allow the body to eat away at the hard earned muscle.

The Next post will outline benefits of low intensity cardio....Stay tuned

A-Lev

The Power of Strength

Since doing a 5k, the competitive feeling and drive to make myself better has increased.

So the next competition I have decided to do is a strength based contest.  (basically it’s an accumulation of the squat, deadlift, and bench press. Whoever can have the highest total of the three lifts, and the lowest body weight, will win and be deemed the “true strength” winner.

 The best ratio percentage of weight vs. the body weight will win.

Plans for the next couple months-

1)  Follow 5/3/1 lifting program

2)Maintain my body weight - keep it as low as possible

3)  get as strong as possible …

Tip of the week

Next time you go the gym ask yourself does this exercise help me reach my goals?

When you go out to eat, ask yourself does this meal benefit my health or recovery?

(Start saying yes to these questions, and start breaking plateaus)  - # Winning Mentality

Advanced -Conditioning circuit of the week

50- 70 feet farmer walk- 70-90#

5 chin-ups

5 pushup up downs

Do this circuit 5 times 20-40 second rest in-between  

(Or until you puke) Jk

A-Lev

Farmer walk =

Tales from a big time gym

 

Over the past weekend, I visited my sister and family in Ohio, she recently started at the Ohio State University.  I had a great time, I got to experience college from a “big” school perspective, ok …………..“huge" school” perspective.

One of the activities on my list was to experience what a huge big time college gym was like, so we went to the RPAC the main athletic center to the students of O.S.U.

1)      It was huge

2)      The guys were huge

3)      Lots of racks!

We had a nice session that consisted of some squats, swings, pull-downs, and even some bicep curls….

We were even going to do some sprints on the indoor track…but it was 20 degrees outside, which meant I was springing back to her dorm anyway!

Some things I learned-

1)      Seeing people in other gyms gives you a better perspective of hard work, and “strong” I saw more guys lifting heavier weights, it motivated me to get stronger and continue improving!

2)      Spending time with my sister was fun, got me thinking maybe I could do a big school?........If it wasn’t  freezing….

3) Every once in a while try to train in a new environment, it may give you new ideas and keep you motivated to not get complaisant.

Train smart, stay motivated-

A-Lev

Crossing that finish line... and an A-lev fit Challenge

It has to be the best feeling in the world, a release of tension, a feeling of accomplishment, a cloud of relief pouring into your body....no I’m not talking about taking a dump.....I’m talking about crossing a finish line!

This past weekend was the 5k race I decided to run a few weeks ago, and it was actually a lot of fun, tons of people, lots of sponsors/ vendors, and supported a good cause. I was pleased with the way I ran, considering I only had about one week to prep, running 3 miles under 8 minutes each, not bad for the kid who could barely finish the mile in high school!

I gained not only a sense of accomplishment, because I committed to doing something, trained hard, and made significant improvements in my running time and my “longer distance running endurance”., but also realized that the only person who can stop me from reaching my goals is me.

Let me explain- If I want something bad enough, if I am willing to work hard enough, and be committed to a long term approach, anything is possible.

(Not to get all “sappy and motivational”)I’m basically saying don’t make excuses just work hard and stay committed and you would be shocked at how far you can come.

Work out test of the day- I challenge you to Swap this for your usual cardio, it’s quick, effective, and gives you a number you can actually improve on! (or use it as a finisher at the end of your workout, you will be sore!)

Do as many as possible in one minute and record your times for each category, at the end add up your total and post it on my Facebook

A-Lev fit challenge Max- I minute of
Dips
Pull-ups
Air squats

Pushup up downs – (It’s an up down with a pushup at the bottom and a jump when you stand)

If you don’t feel like you can do all of them simply modify, do assisted pull-ups and dips, and on the up downs take your time and try to go as smoothly as possible. (Try to do the entire circuit in less than 8 minutes) Limited breaks -

(Post your time on my facebook, see how you measure up!)

After a week and a half of running, im craving some barbells…..DEADLIFT day!
Train smart, stay committed- your finish line (goal) is not as far as you think!

A-Lev

Me on the right,(sporting my new red shoes)  and my friend Greg who challenged me to run the race on the left.

Get After it!

Word of the day- Motivation

Motivation- The key to determining how hard you will train and how committed you will be to exercise and nutrition.

When you work for something you begin to train for a purpose, you tailor your work load to achieve your goal. I recommend getting into a competition or finding a training partner that will keep you motivated.

Things I have learned prepping for the race-

1) The body is highly adaptable- put sufficient work in and over time literally any goal can be accomplished

2) In the past few weeks my hatred for running has drastically decreased, not because it became easier, but fighting through the pain and fatigue made me stronger

3) Keeping a balance in life is the key to success, once you priorities what matters to you go ahead and begin to work to fulfill you requirements

4) If you are feeling like you are just “going through the motions”, (it happens to all of us), mix it up and try to integrate one of your passions or a reward for doing something great.


Motivate yourself to achieve excellence; it’s contagious.

A-lev