WOW – 28/11/11
Improve your speed with this circuit
Perform 3 sets of 12 resps for each exercise at a fast pace with 30 seconds rest between sets
Lunges
Push ups
Lat Pull down
November 28, 2011
November 23, 2011
Do you know what your 1RM is?
Finding your 1RM
1RM is the amount of weight that you can lift only once with perfect technique. Your one rep max is generally measured by a few compound exercises such as the squat, deadlift or bench press, but it can be tested using any exercise.
The main reason that you would want to measure this, is to give you an idea of what weight you should be lifting before starting an exercise program. You would also keep track of this measurement in order to track improvements and progress with your training.
How do you find your 1RM?
To find your 1 rep max, it is recommended that you warm-up for 5 minutes and perform one warm-up set (using light weights) for each muscle group. Once you have warmed up, you want to choose an exercise and choose a weight that you can lift approximately 6-12 times using perfect form.
For example: to do a 1 rep max test for the bench press. You decide to lift a 20kg Barbell and discover that you can only lift that weight 7 times until your muscles are completely fatigued.
• 1 Repetition= 100%
• 2 Repetitions= 95%
• 3 Repetitions = 90%
• 4 Repetitions = 88%
• 5 Repetitions = 86%
• 6 Repetitions = 83%
• 7 Repetitions = 80%
• 8 Repetitions = 78%
• 9 Repetitions = 76%
• 10 Repetitions = 75%
• 11 Repetitions = 72%
• 12 Repetitions = 70%
By using the above percentages, you can see that the ability to lift a weight 7 times until failure is equal to 80% of your 1RM. Use a calculator and divide the weight you lifted by the percentage. That will give you the 1 rep max for any exercise. Stay with me here… this is easy!
So let’s finish this example: we lifted a 20kg weight for 7 repetitions. The chart above tells us that 7 repetitions equals 80% of our 1 rep maximum. So we take 20 divided by 80% (.80). Our trusty calculator tells us that the answer is 25kgs. That is our 1 rep maximum.
For everyday programs approximately 70% of your 1RM is generally a good guide for the weight to lift and 3 sets of 10-12 repetitions is a general standard for frequency.
1RM is the amount of weight that you can lift only once with perfect technique. Your one rep max is generally measured by a few compound exercises such as the squat, deadlift or bench press, but it can be tested using any exercise.
The main reason that you would want to measure this, is to give you an idea of what weight you should be lifting before starting an exercise program. You would also keep track of this measurement in order to track improvements and progress with your training.
How do you find your 1RM?
To find your 1 rep max, it is recommended that you warm-up for 5 minutes and perform one warm-up set (using light weights) for each muscle group. Once you have warmed up, you want to choose an exercise and choose a weight that you can lift approximately 6-12 times using perfect form.
For example: to do a 1 rep max test for the bench press. You decide to lift a 20kg Barbell and discover that you can only lift that weight 7 times until your muscles are completely fatigued.
• 1 Repetition= 100%
• 2 Repetitions= 95%
• 3 Repetitions = 90%
• 4 Repetitions = 88%
• 5 Repetitions = 86%
• 6 Repetitions = 83%
• 7 Repetitions = 80%
• 8 Repetitions = 78%
• 9 Repetitions = 76%
• 10 Repetitions = 75%
• 11 Repetitions = 72%
• 12 Repetitions = 70%
By using the above percentages, you can see that the ability to lift a weight 7 times until failure is equal to 80% of your 1RM. Use a calculator and divide the weight you lifted by the percentage. That will give you the 1 rep max for any exercise. Stay with me here… this is easy!
So let’s finish this example: we lifted a 20kg weight for 7 repetitions. The chart above tells us that 7 repetitions equals 80% of our 1 rep maximum. So we take 20 divided by 80% (.80). Our trusty calculator tells us that the answer is 25kgs. That is our 1 rep maximum.
For everyday programs approximately 70% of your 1RM is generally a good guide for the weight to lift and 3 sets of 10-12 repetitions is a general standard for frequency.
November 21, 2011
Workout of the week 21/11/11
Strength Circuit (not a race for time)
Be sure to perform an adequate warm up before attempting this brutal strength circuit! Do 15 reps warm up for each exercise at light weight that you can comfortably get through 15-20 reps
4 sets of 4 reps dumbbell bench press at 90-100% of your 1rm
4 sets of 4 reps barbell squats at 90-100% of your 1rm
3 sets of 5 reps deadlifts at 90-100% of your 1rm
Be sure to perform an adequate warm up before attempting this brutal strength circuit! Do 15 reps warm up for each exercise at light weight that you can comfortably get through 15-20 reps
4 sets of 4 reps dumbbell bench press at 90-100% of your 1rm
4 sets of 4 reps barbell squats at 90-100% of your 1rm
3 sets of 5 reps deadlifts at 90-100% of your 1rm
November 16, 2011
Mid Week Motivation
DON’T FEEL LIKE EXERCISING?.........
“The first wealth is health” – Emerson
“Those who do not find time for exercise will have to find time for illness.” – Earl of Derby
“Our health always seems much more valuable after we lose it.” – Unknown
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
“You can set yourself up to be sick, or you can choose to stay well.” - Wayne Dyer
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
“The only disability in life is a bad attitude.” – Scott Hamilton
“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
“The groundwork of all happiness is health.” – Leigh Hunt
“Whether you think you can or whether you think you can’t, you’re right!” – Henry Ford
“Exercise: you don’t have time not to.” – Unknown
“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi
“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper.
“Eighty percent of success is showing up.” – Woody Allen
……… HOW BOUT NOW?
“The first wealth is health” – Emerson
“Those who do not find time for exercise will have to find time for illness.” – Earl of Derby
“Our health always seems much more valuable after we lose it.” – Unknown
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.” – Plato
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
“You can set yourself up to be sick, or you can choose to stay well.” - Wayne Dyer
“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy
“The only disability in life is a bad attitude.” – Scott Hamilton
“Many of life’s failures are people who did not realize how close they were to success when they gave up.” – Thomas Edison
“The groundwork of all happiness is health.” – Leigh Hunt
“Whether you think you can or whether you think you can’t, you’re right!” – Henry Ford
“Exercise: you don’t have time not to.” – Unknown
“It’s not whether you get knocked down; it’s whether you get up.” – Vince Lombardi
“We do not stop exercising because we grow old – we grow old because we stop exercising.” – Dr. Kenneth Cooper.
“Eighty percent of success is showing up.” – Woody Allen
……… HOW BOUT NOW?
November 14, 2011
November 9, 2011
10 Tips to bulletproof your diet... Part 2
5. Make changes gradually. Just as there are no "super foods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For example, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
4. Whole grains, fruits and vegetables. Do you eat from the bread, rice, and cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Portion Control. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 85grams, similar in size to a deck of playing cards. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. 1 cup of ice cream contains 2 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
1. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals on small nutritious foods such as nuts can help curb your hunger.
4. Whole grains, fruits and vegetables. Do you eat from the bread, rice, and cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance. Look through cookbooks for tasty ways to prepare unfamiliar foods.
3. Variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs. Use the Food Guide Pyramid and the Nutrition Facts panel on food labels as handy references.
2. Portion Control. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 85grams, similar in size to a deck of playing cards. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. 1 cup of ice cream contains 2 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.
1. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals on small nutritious foods such as nuts can help curb your hunger.
November 7, 2011
WOW – 7/11/11
This one's not for time but it will give you a good workout if you pick the right weight!
See if you can complete this workout without putting the bar down (until you get upto mountain climbers)
Barbell complex circuit
15 squats
15 push press
15 bent over rows
15 lunges (each side)
15 mountain climbers (no bar needed)
See if you can complete this workout without putting the bar down (until you get upto mountain climbers)
Barbell complex circuit
15 squats
15 push press
15 bent over rows
15 lunges (each side)
15 mountain climbers (no bar needed)
November 2, 2011
10 Tips to bulletproof your diet.. Part 1
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, ensuring your exercise regime is balancing out these foods. Choose other foods to provide the balance and variety that are vital to good health.
9. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat in a food diary for a minimum of three days. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
8. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
7. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is monitoring how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat can reduce fat intake significantly.
When dining out, share with a friend; ask for a take-home bag or a smaller portion.
6. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, start at the gym today and begin your healthy eating routing for successful weight management.
9. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat in a food diary for a minimum of three days. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
8. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
7. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is monitoring how much of these foods you eat and how often you eat them.
Identify major sources of these ingredients in your diet and make changes, if necessary. Use the Nutrition Facts panel on the food label to help balance your choices.
Choosing skim or low-fat dairy products and lean cuts of meat can reduce fat intake significantly.
When dining out, share with a friend; ask for a take-home bag or a smaller portion.
6. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, start at the gym today and begin your healthy eating routing for successful weight management.
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