"A Better Body-Composition Routine for
"Nutrition for Weight Gain"
- A BODY COMPOSITION PROGRAM FOR FEMALES
program is for females that are searching for that "beach-body"
with a minimal time commitment. The program takes only three
1-hour sessions per week uses the basic (BUT/ effective) resistance-training
exercises. The exercises are general and emphasize the recruitment
of a large amount of muscle mass.
substitutions are permissible if there is a priority area
the individual wants to strengthen, BUT/ remember: fat can
not be lost exclusively in 1 particular area, you and I both
know that fat loss occurs over the entire body OR not at all.
You will also have to make dietary changes, but that requires
a more individualized approach.
1 day of rest must be scheduled between resistance-training
sessions BUT/ the individual can do "cardio" [I
hate that word] on back-to-back days if desired.
It is most "time-efficient" to begin the workout
with "cardio" as it provides a pre-resistance-training
warm-up, BUT/ it can also be done at the end of the session
(either method is effective).
The "cardio/aerobic activity" should be 20- to 30-minutes
(maximum) of an enjoyable activity.
If the intensity of "cardio" is increased, the duration
can be shortened. Running is probably the most effective activity
for weight loss.
I question the efficiency of aerobics classes. I believe you
can easily get the same benefits in a third of the time through
running, BUT/ if the individual likes them, I do not discourage
participation (most importantly, find something you LIKE to
Running in combination with a resistance-training program
is the optimal prescription for a better body composition
(BUT/ only run if you have no orthopedic problems).
Remember that only resistance training will increase muscle
mass (increasing the muscle mass will increase the resting
metabolic rate), therefore more energy will be used (at rest
& in exercise).
The result of this program will be a better-looking body than
through a program of excessive aerobic activity
(for example: distance runners - the excessive aerobic
exercise results in an extremely skinny body type)
with a lower body emphasis and a goal of 12 repetitions per
circuit eliminates wasteful rest time between sets and may
help use a little more energy (remember, the client was not
worried about developing maximal strength which may be compromised
by the lack of rest between sets). Move directly to the next
exercise. Go through the circuit as many times as desired
OR as long as time allows (start with one circuit for untrained
individuals because it is hard! & then progress to meet
the individuals work capacity)
machine to work all the leg muscles -- including the adductors/inner
thigh - eliminating the need for that stupid leg adductor
curl (basic exercise)
(alternate between legs)
exercise also trains the triceps and shoulders & therefore
an efficient exercise)
the often neglected upper back -- this will help posture,
especially if the individual spends a lot of time at a computer
OR desk at work)
(keep the elbows up and out to the side, emphasize
bringing the shoulder blades together throughout the movement)
and low back work
maximum every other day)
time is better off spent on exercising larger muscle groups
everyone has abs, BUT/ for most people it is covered by extra
"ab crunches" do not burn a lot of energy, BUT/
activities using a lot of muscle
resistance exercise builds muscle tissue to increase metabolism,
& will help
shed extra energy stores (fat)
of 15 reps (a lighter weight is required)
trains the majority of the lower body
press: your choice (dumbbells are tough for beginners, machines
are very effective)
always to the front (use a variety of grips - wide, reverse,
press: dumbbell OR machine
lateral raise (cables are more effective than dumbbells for
for variety, incorporate intervals (hard activity followed
by periods of a lower intensity - this may increase metabolism
and may help make the time go by a little quicker)
set weight training (2-3 sets at 10 reps). The "Ten repetition"
prescription is geared towards gaining strength.
chest press (trains the chest, shoulders, and tri's for a
( _sets x 12reps)
|| Circuit ( _ sets x 15)
sets x 10 reps
|| Reverse-grip pulldown
& low back
- ACUTE INJURY TREATMENT
is very frustrating when after a sufficient warm-up and stretching
activities that we still may get injured during sport. Sometimes,
regardless of our best preventative efforts, injuries occur.
So, when a sprain (ligaments, i.e. a sprained ankle) or strain
(muscle tear) occurs, be prepared to treat it in the most
effective manner. Always give an injury respect because if
not cared for properly the tissue may be more severely injured,
OR may require an extended healing period, OR may remain at
a greater risk of re-injury during future activity.
after the injury occurs apply some ice to the area. This is
simple, basic advice, BUT it is surprising how many individuals
do not do this. Do whatever you can to cool the area for 20-minute
intervals, separated by 20-minute rests from ice application.
For how long should you do this? Well, as long as there is
swelling and heat in that area, ice will probably help (usually
~48-72 hours after injury).
beneficial modes to reduce trauma include compression and
elevation of the area. Gently wrap the area and raise it to
help drain the area of excess fluid. One way to cool and compress
the area is to wrap a very cold and wet tensor bandage around
the injury. DO NOT
wrap suspected broken bones! (Go directly to the hospital).
NOT drink alcohol after injury! Although this may help "cope"
with the pain, alcohol is a potent vasodilator (opens up blood
vessels). This is the exact opposite effect we are trying
to get by using ice and compression! We want to reduce blood
flow to the injury and fluid build-up in the area. Also, sometimes
alcohol can dull the pain so much that we may forget there
is an injury! So if you have a knee injury, try to keep the
alcohol-induced dancing to a minimum.
acute response to the injury will help reduce swelling and
damage and over the long-term will reduce the amount of scar
tissue that will form. Consider this, a week off from activity
now in combination with proper injury treatment may prevent
weeks OR months of lost activity time in the future. After
~3 days of our trauma-reduction treatment of the injury, we
can now begin the rehabilitation process.
- Gently begin to mobilize the joint. Do not begin with weight
bearing activities BUT do try to move it through a full range
of motion. Only activate the joint through a PAIN-FREE range
of motion. From here, we can gently progress pain-free weight-bearing
- Gently begin to stretch the muscle, BUT/ remember the injury
was a tear in the muscle, so be very cautious. Exercise can
be added to strengthen the muscle so long as the exercise
-NUTRITION FOR WEIGHT GAIN
has trouble gaining weight? Well, surprisingly there are individuals
who are training to increase muscle mass that have a difficulty
in adding the desired weight. These individuals have a fast
metabolism and need a combination of good nutrition, a proper
training schedule, and adequate rest. Theoretically, muscle
can be added at any time by combining a proper resistance-training
program + an additional 250-500 quality calories each day
+ sufficient rest (sleep and recovery days from training).
will and should be slow and gradual (0.5-1.0 kg/week). By
gaining weight at a moderate pace, you ensure that the majority
of weight is lean tissue and not fat. Find a professional
to design a resistance-training program tailored for muscular
gains and also have the trainer provide a body composition
assessment (determine body fat now and after ~6-weeks of training).
a high-calorie, high-protein, moderate-carbohydrate, and low
fat (20-30% daily caloric intake) diet. Eat frequently (breakfast,
regular meals, and snacks - every 2-3 hours) and consume adequate
water (at least 10 cups/day). For those with a fast metabolism
and hard time gaining weight, emphasize calorie dense foods
such as pizza, yogurt, cereals, nuts, and granola, and drink
high-energy fluids (juice and milkshakes).
you are not hungry, drink something (juice OR milk). Again,
do not exclude the rest component. The training program should
not be too frequent that you overtrain. The body needs to
recover from the high-intensity exercise and have a chance
to grow. Most individuals make the mistake of increasing training
frequency when they are having trouble making gains, BUT/
often it should be the other way around. Decrease training
frequency, increase rest, have a high training intensity,
and eat properly. This
should lay the foundation so we can later raise the roof!