Posted by: BetterFitBody on: January 11, 2010
This concept is nothing new; but somehow in the scheme of gym memberships, fad diets and gadgets, it’s been lost.
Let’s take Darren. Darren was a high school sports “celebrity”. We all know the type: star jock, played every sport imaginable, everyone knew his name. 15 years later he’s out of breath walking up the stairway in his apartment building.
Naturally he decides to join the gym, burn that weight off but his metabolism is not what it used to be and he’s hooked on processed foods. After weeks of effort, lackluster results, so he quits. Sounds familiar?
So here’s the advice I gave Darren that I’m giving you! Nutrition comes first!!!! Whether you want to lose 10 pounds or 100, find a nutritionist in your area or online (yes, they do that too) that resonates with you and most importantly understands your goals/lifestyle. After 1 month of nutritional meal planning, then hit the gym. Find a trainer that can communicate with your nutritionist on a weekly basis (Yes, we do that too).
Alas, you are now are attaining synergy. This is a compelling concept that most gyms never offer.
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need a beachbody workout?
Beachbodycoach.com/betterfitbody
Posted by: BetterFitBody on: January 11, 2010
If you’re a novice to weightlifting, 10-8-6-15 (with 30 secs to a minute break between) are a great way to not only build toward lean sexy muscle but also an easier way to adapt your connective tissue to new stress.
A good friend who recently got back to the gym decided to go for the gusto and max out reps using a weight that challenged her form. Big mistake!
Not only did she risk injury by possibly dropping the weight on her but also risked damaging precious connective tissue and muscle. She hasn’t returned to the gym since.
People remember the pain and back off the exercise but never attribute the pain to bad judgment or ill-given advice.
10-8-6-15 is a high rep exercise designed to start you off slowly with weights that are not exactly challenging until the last 15 reps. If you are straining during the first 10 reps, switch the weights out and get a less heavy weight. However, if you are coasting through all reps, up the weight by 10% (5lbs – 7lbs, 7lbs – 10lbs, etc..). Consider 10-8-6-15 as remedial or beginners class. Getting proper form here and feeling the exercise through is key!
Recommended time frame for 10-8-6-15: 3 to 6 weeks.
- follow me on Twitter.com/betterfitbody
need a beachbody workout?
Beachbodycoach.com/betterfitbody
Posted by: BetterFitBody on: January 9, 2010
Starting Stats:
Hgt: 5′5″
Age: 30
Wt: 130
BF%: 18
THR: 143
Chest: 35
Waist: 26.5
Hips: 36.5
Thigh: 21
Calves: 14
Biceps: 14
If you’re on Bodybuilding.com, you can take a peak at my workout regimen. But I’ll be sharing my in’s and out’s with you as days go by.
- follow me on Twitter.com/betterfitbody
need a beachbody workout?
Beachbodycoach.com/betterfitbody
Posted by: BetterFitBody on: January 9, 2010
Over the next 13 weeks I’ll be sharing my precontest prep. Bare in mind that my prep started since Xmas when I decided to not compete in FAME Philly in January.
So for the past 3 weeks, I’ve detoxed and got my lifestyle plan together for the next 10 weeks which should put me at mid-March. My lifestyle plan is devised of my 6 meals a day, cardio and strength training.
Once mid-March rolls in, then I’ll tweak my lifestyle plan again to meet the needs of the upcoming competition. That’s one month ahead; ample time to peak to perfection.
So people it’s on like donkey kong from tomorrow forth. Got everything down pack and a regimented schedule so let’s just make it happen.
