ISSUE # 4

 

INSIDE THIS ISSUE...

- "Training at the Proper Intensity"
- "Maintaining Your Fitness with Limited Workouts"
- "Old & New Abdominal Exercises"
- "Fast Food Calorie Counter"

 

 

1 - TRAIN AT YOUR FITNESS LEVEL

 

The majority of fitness enthusiasts are still "beginners" with respect to structured weight-training or cardiovascular exercise experience, yet so many people attempt to train following the programs of professional athletes who have years of experience in combination with a high genetic potential for growth and performance. Consider for example a novice skier, would they benefit from tackling the slopes of Whistler?

 

The beginner and even the intermediate trainer require less of an exercise stimulus for training benefits. That is, these individuals do not need to follow advanced programs of extreme intensity and volume in order to gain strength, mass, or fitness. In fact, at these levels, individuals need greater rest as their bodies adapt to the shock of exercise.

 

Training too hard and to excess results only in extreme muscle breakdown and soreness. This inhibits the benefits of exercise two-fold: First, it decreases the enthusiasm of the individual for training. Second, it inhibits the growth processes of the body because it is denied proper recovery time and recovery conditions. The end result is a plateau following the gains made from the program onset. Often the individual will perceive a plateau as a reason to train harder, but training more often will only lead to a futile cycle of overtraining. 

 

Developing a proper program with adequate rest and a proper exercise stimulus is an art and a science. Investigate routines that are on par with your fitness level or discuss these issues with a certified trainer. A knowledgeable source will realize there is no "1-size fits-all" program. Each individual responds differently and benefits from training and rest periods of different length.    

Remember that to create a better body or to improve fitness, it takes time. Muscle is added through weight training and fat is lost by a combination of resistance and cardiovascular exercise. As well, both can increase bone strength, so do not to overdo it and patiently reap the benefits of a health lifestyle!

 

 

2 - MAINTAINING YOUR LEVELS OF FITNESS

 

Often fitness and exercise must take a back seat to demands in other aspects of life. As well, we all realize that we can't train at maximum intensity and volume 365 days a year. So when time is limited or you feel you need a break from the scenery of the local gym, you can prevent the loss of your fitness levels.

 

It is possible to maintain fitness developments in times of limited training. The volume of exercise (frequency and duration of training) can be decreased BUT/ the intensity of the training must remain high. The trained state can be maintained with up to a 40% reduction in volume. Remember that it is easier to maintain than to attain fitness adaptations. This holds true for both endurance and strength performance. 

 

Compare this to completely stopping training: Research shows that 8 weeks of complete detraining can lead to a 10% decrease in strength and in muscle size. When it becomes difficult to train due to limited time, vacation, or you just want a break, remember that 1-2 hard, short workouts every 5-7 days will help maintain the results of all your previous hard work! And when you get that motivation to go back to the gym with commitment, you won't be starting from scratch.

 

 

3 - ABDOMINAL EXERCISES (TRIED & TRUE & NEW)

 

For training purposes, the abdominal area will be divided into the middle abdominal area and the outer oblique muscles. The center of the abdominal area is composed of one main muscle, but it is hypothesized that different areas of abdominal can be isolated with different movements. For example, curling the upper body may train the "upper" abdominal area while curling the hips to the trunk may isolate the "lower" abdominal area.

 

Oblique muscles are strengthened through a combination of flexion and rotation of the trunk. Remember that the abdominal muscles will not be visible if there is excess fat on the stomach. Body fat can only be reduced through a healthy regimen of proper diet and energy expenditure through physical activity not by performing hundreds of crunches.

 

Abdominal training tips

Move smooth and controlled. 

Curl up only 30-45 degrees to decrease hip flexor activation. 

Support the head but do not pull on it and keep the neck in a neutral position. 

 

Lower abdominal area exercise - Reverse crunch

Lie on back, knees bent and feet off floor, roll hips off floor 3-6 inches, and pull knees to chest without momentum.  Slowly lower and repeat. 

 

Oblique abdominal area - Bent-knee oblique twist

Lie on back, bend and twist knees to left side, curl the right shoulder towards the legs (left side), focus on contracting right oblique musculature. Return to the start position, feel the stretch in the right oblique area.

 

Upper abdominal area - Crunch

Lie on floor, knees bent 90 degrees, feet flat. The lower legs can also be placed on a flat bench with hip and knees forming 90 degrees. Curl the torso up, focus on squeezing rib cage toward pelvis. Squeeze the abdominal and then slowly uncurl.

 

- Kneeling cable crunch

Kneel in front of a cable-column and grasp a rope attachment above the head. Curl torso forward and down (fully contract abdominal muscles), slowly straighten.

 

 

4 - CALORIE COUNTS II

 

FAST FOOD CALORIE COUNTS

Burger King
	Double Whopper w/ cheese	= 960 (63g & 60% fat)!
	Medium fries	= 400 (20g & 45% fat)
	Onion rings	= 310 (14g & 41% fat)
	Hamburger	= 330 (15g & 41% fat)
McDonald's
	Quarter pounder w/cheese	= 530 (30g & 51% fat)
	Big Mac	= 530 (28g & 48% fat)
	Fries (super size)	= 540 (26 & 43% fat)
	Hamburger	= 270 (10g & 33% fat)
	McNuggets (4)	= 200 (12 & 54% fat)
	Fries (small)	= 210 (10g & 43% fat)
	Egg McMuffin	= 290 (13g & 40% fat)
Subway (6-inch)
	Tuna	= 519 (32g &55% fat)
	Turkey	= 273 (4g & 13% fat)
	Club	= 300 (5g & 15% fat)
	Meatball	= 408 (14g & 31% fat)
Taco Bell
	Taco salad	= 860 (55g & 58% fat)
	Chicken soft taco	= 223 (10g & 40% fat)
	Soft taco supreme	= 270 (15g & 50% fat)
Wendy's
	Big Bacon Classic	= 610 (33g & 49% fat)
	Grilled Chicken sandwich	= 290 (7g & 22% fat)
	Large chili	= 310 (10g & 29% fat)
	Single burger	= 360 (16g & 40% fat)
	Fries (small)	= 260 (13g & 45% fat)