There was once a time when we would stretch, possibly complete some warm up prior to strength and resistance training (lifting weights or machines) and then jump into our workout. Well with most of us, our jobs have become sedentary; which in turn increases not only your chance of sustaining an injury but tension/weakness in specific muscle groups. I know-I know you only have 1 hour when you go to the gym to workout; well let's work on making the best of that hour!
We start with some foam rolling to working on those stubborn muscles that just will not seem to allow you to fully complete an exercise; namely your hip flexors (sitting for long periods of the day) lats (sitting at a computer for long periods of the day typing.) From there your start a small dynamic warm-up, I normally have participants start with Jumping Jacks for 1 minute, Knee-Elbow rotations for 1 minute, Mountain Climbers for 1 minute (working all three planes of motion) and a very light jog. If needed from there you should stretch lightly, especially the hip flexors and lats. Now you are ready to begin, you should notice when completing exercises that your range of motion should increase slightly and your posture when completing the exercises comes with ease as opposed to your old routine.
Your actual workout should include: Twice as much work for the upper back, than the shoulders or chest, twice as much for the glutes and hamstrings as the quadriceps and twice as much work for the abs and obliques as the erectors (lower back.)
From there a light cool down is order, stretch the muscles worked as well as your hip flexors and lats and you are done!
With this "NEW" holistic approach not only will you feel better but you will still attain your goals of fat loss/toning of your physique!
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Wednesday, August 7, 2013
Friday, March 1, 2013
I like to eat WHAT I WANT! 2 of 3
Now that we have timing down let's take a look at what we are eating. Do we truly take a look at what we eat on a day to day basis? The answer here is simply, NO! With the advent of fast food and an increase in demand at work; families are left to fend for food from the closest restaurant; albeit fast food! The problem here is most of the food you eat from these restaurants is processed, whether its fried or the preservatives used to maintain everything from the taste to the color. Your goal should be to eat the least amount of processed foods; starting with something as simple as only fruits and veggies and a source of protein. No canned fruits or veggies only fresh or frozen! Try eliminating breads, pasta and rice for 6 weeks, this will let you know whether or not you have a sensitivity to gluten. Which is an entirely different subject. Let's kick this year off with a non processed menu, create an eating plan for the next two weeks that does not included anything that is processed. Yes I know it's hard but it's a start and you have to start somewhere. Once again it's as simple as all fruits and veggies and your source of protein; whether it's chicken, turkey or fish or peanuts. Make sure you plan for snacks mid day when you have those unwanted craving attacks. Ideally you want your fruits as snacks which will give you the natural sugar to combat the cravings for those problem foods.
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Follow us on twitter at: https://twitter.com/xfbcf
Like Us On Facebook at: facebook.com/xtremefitnessbcf
Or visit Our Website at: http://xfbcf.net
Thursday, January 24, 2013
I Like to Eat, WHAT I WANT! 1 of 3
I Like To Eat What I Want! Part 1 of 3!!!
Lets face it we all have our vices, some of us are drinkers, some of us are addicted to sex; and some just like to eat what they want! Now if we really take a close look at those first two vices they normally take you down a path that leaves you to regret.
I know you are saying how does my vice fit into that box, well it does!
Unhealthy eating and or overeating leads to diabetes, heart disease and in most cases DEATH!
We all die but who wants to leave in their prime? So to start this New Year, let's make some small adjustments to what we eat, how we eat and when we eat.
Let's start by tweaking how often we eat, instead of once or twice; let's work on eating 5-6 small meals per day. Sounds hard right; you don't have the time, how can you work eating that often? Well let's break it down, breakfast within 30 minutes of waking up,a small apple or turkey sausage and egg whites.
You should then snack no later than two hours later and have lunch two hours after that. For a snack the following work very well, they are fast, easy to consume and easy to carry; peanuts, pecans, apple slices, pear slices, grapes etc... You only need a hand full to suffice until your next meal.
With lunch you want to stay away from processed foods, so a healthy source of protein and vegetables will do. The break between lunch and dinner (two hours after lunch) insert another snack. Make sure it's not time consuming or something that's too costly, because when it's uncomfortable we don't normally follow the plan.
Then there is dinner; once again stay away from the processed foods you want the natural choices only, make sure your are not exceeding the two hour time limit! Following dinner one last snack to cap off your day and WOW; that looks like 6 meals in a day! Take it one day at a time, some days maybe better than others, if you stick with it you are well on your way to becoming a better/healthier eater!
Follow us on twitter at: https://twitter.com/xfbcf
Like Us On Facebook at: facebook.com/xtremefitnessbcf
Or visit Our Website at: http://xfbcf.net
Lets face it we all have our vices, some of us are drinkers, some of us are addicted to sex; and some just like to eat what they want! Now if we really take a close look at those first two vices they normally take you down a path that leaves you to regret.
I know you are saying how does my vice fit into that box, well it does!
Unhealthy eating and or overeating leads to diabetes, heart disease and in most cases DEATH!
We all die but who wants to leave in their prime? So to start this New Year, let's make some small adjustments to what we eat, how we eat and when we eat.
Let's start by tweaking how often we eat, instead of once or twice; let's work on eating 5-6 small meals per day. Sounds hard right; you don't have the time, how can you work eating that often? Well let's break it down, breakfast within 30 minutes of waking up,a small apple or turkey sausage and egg whites.
You should then snack no later than two hours later and have lunch two hours after that. For a snack the following work very well, they are fast, easy to consume and easy to carry; peanuts, pecans, apple slices, pear slices, grapes etc... You only need a hand full to suffice until your next meal.
With lunch you want to stay away from processed foods, so a healthy source of protein and vegetables will do. The break between lunch and dinner (two hours after lunch) insert another snack. Make sure it's not time consuming or something that's too costly, because when it's uncomfortable we don't normally follow the plan.
Then there is dinner; once again stay away from the processed foods you want the natural choices only, make sure your are not exceeding the two hour time limit! Following dinner one last snack to cap off your day and WOW; that looks like 6 meals in a day! Take it one day at a time, some days maybe better than others, if you stick with it you are well on your way to becoming a better/healthier eater!
Follow us on twitter at: https://twitter.com/xfbcf
Like Us On Facebook at: facebook.com/xtremefitnessbcf
Or visit Our Website at: http://xfbcf.net
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