I eat....well

How we do'n good people. Long time glad to be here. Recently some of my clients have been struggling with diet issues. We've moved from average to good, or below average to average or above. Now the next logical step in my mind is moving up to the elite territory, or the east side. Now, its really not rocket science. The formula is rather simple, the execution of it is where the rubber really meets the road, and the going gets tough.
The formula, is this....eat more protein than carbs......That's pretty much it. I'm sure you want an explanation, because I would. My theory behind that is based my theory on fuel and material. Any and everything you consume is either going to be categorized as either fuel or material. This is the basis for my formula. Now there are a couple of variables. Those variables are your metabolic rate, some of us are gifted with an extremely high metabolism, it can be a pain when trying to gain weight, but keeping it off is as simple as existing. The other factor is level of activity. This is the important on. Also the one which is easier for us to effect. Before I get to far off of the topic, like I tend to do, I'll bring in back, the reason we want more material in on the construction ground is because we always want a steady supply of raw material to conduct our repairs, and out renovations, and if we should run low on fuel, in a pinch we can break up some of the lumber and burn toss it in the furnace get the turbines going and power this machine another way. Hope that didn't leave too many people scratching their heads. Fuel on the other hand, is either burned or it's tucked away and stored. Unless you plan on getting lost on a deserted island or planning on a long rough winter, most of us may feel that that's not an attractive option. That's pretty much all I have to say on that subject, so I'll leave you with this piece of advice, be creative with your plan, so that every time you eat you don't feel like your making this great sacrifice, and put in a little more work in the room, and you'll have a little bit more breathing room at the table. Literally and figuratively.

P.S that's what I ate tonight, and it was Austin...Sorry awesome, I enter change those words from time to time.

Attention to detail

greetings good people...and the rest of you who showed up. Today I just wanted to say a couple of things about reps. I had an epiphany the other day. Its pretty simple when you break it down. You skeleton is encased within your muscles. Muscle contractions cause your skeletal system to move. If you want to cause a change or an effect in a certain area, figure out how the arrange your body in a manner that the muscles in that area contract. Repeat that process repeatedly and you'll get to be more efficient in that movement. You'll became more efficient in the movement because it will me easier for you. Why? Because you've programmed the muscles to recognize the movement, also because the muscles that have been repeatedly performing the movement have gotten stronger. If those muscles have gotten stronger then, a number of thing may have occurred. A the muscle group has gotten bigger, B the muscles are more dense, more muscle tissue packed in, or C they have gotten leaner, so they're operating more efficiently without the excess fat that they've been carrying around, or D a little of all three. This mainly depends on your diet and the resistance your applying.
It all really boils down to the reps though. The little brush strokes that make a master piece special. A workout is just a series of sets and reps rearranged to achieve an effect on the body. These little soldiers are all very important, to the greater cause. You aim should be to try and completely contract the muscle, be efficient at firing as many of the muscle fibers as possible, and making them work through the negative portion of the rep. To a certain degree. Based on the different loads, the negative maybe a slightly slower decent then if you would just drop it. If your conscious of it, and you start to get to know your body when you lift, you'll recognize the difference. You never know which rep is going to be the growth rep. You probably never knew such a thing existed...but it does, so now keep your eye out for it, an now I can't predict where it resides either, I know it lives between 10 and 40 and it feels like a little explosion went off..actually like a bang snap, and you instantly know you'll be better because of it. It starts with attention to detail from the first rep to the last though. I have a couple of videos on my face book page, check them out, might give you a little more insight in to where I'm coming from. Thanks for your time, an give it a try one day... and close your eyes. Feel whats going on.

Super Stack

Recently in an article posted on Muscular Development online magazine, there was a discussion on the fat reduction benefits of caffeine. They also mentioned the best ways to maximize the benefits, and listed green tea as one of the best stacks for it's use in fat loss. Now to me this was not breaking news material. It was a friendly reminder though, because although I probably worked out at least eight times last week, and rode at the very least 80 miles last week, I've probably only taken my caffeine green tea supplement about four times. Yes the supplement I have is called caffeine plus. The plus is the green tea extract. So reading the article just made put that habit in the post workout whey protein shake category, meaning the religious category. It's like putting on my gloves and wrist wraps before I train. Meaning if I got um, there as integral to the process as working out. I like to start the day with the caffeine plus, we'll call it. Sometimes I have two separate products. Nothing fancy either. One day my wrestling coach had a long morning before practice, and I asked him if he wanted some caffeine. He asked me what kind meaning in what. I responded just caffeine as I grinned and pulled out a bottle with big bold letters that said caffeine on the side. Besides the lipolysis benefits, which means utilizing fat for energy, it also grants you instant focus in most all situations you can feel the benefits moments after consumption. I work nights as well so I gave the disclaimer, most cases. There were a few instances went I was training for a fight, that after three training sessions and an hour into a four hour shift, a little caffeine goes a little way. So anyway, that what I have to say about Caffeine plus and to hear what the experts have to say copy this link and check it out. Remember its the little details that make a lasting piece of fine art.

http://www.musculardevelopment.com/content/view/1860/51/

the Over training Trap

Hey people, how we doing today? Excellent, I'm sure. Today I'm going to talk to you about over training. I used to call it the myth of over training, but as you all know, most myths are a bastardised version of someones truth. Like the werewolf, and aliens, and Excalibur, oh, don't get me started on Excalibur, I could be at it all day. The truth is most people would have no idea how to even begin to over train. They barely know how to train, train! The people who might wander into the neighbor hood of over training, are the true workout enthusiast. The ones who truly love the feeling of hard work. Its easy for them to fall in to the trap of over training. Its because it seems like play to them. In reality its more like under resting then it is over training. It sounds alot like the same thing but its as much psychological as it is phsiological. Your nervous system needs to calm down from firing full blast everyday, and your body needs enough time to move a little bit further in the repairs that never seem to be complete.

Now I'm quite certain I've been in this neighborhood before. I recognise some of the landmarks, and the ugly architecture. I figure out I was in over trainingville when I got sick on Saturday. All week, I've been feeling run down, and my joints have been crying bloody murder. Now, to let you know how I got here, I train hard everyday, over the years my body has adapted to the punishment I put it through. If I were actually trying to grow bigger, it would be impossible based on the amount or lack of rest I give my body.fortunate for me, I'm only concerned with growing better, as opposed to bigger. The factor that changed was my cardio. I'm currently preparing to fight in late November December, so I'm doing more cardio, throw in a night job. Oh and my main form of transportation is a road bike...with pedals. Next thing you know your check engine light is on, the alignment on your robot is drifting to the left.

So there in lies the problem, the solution, I'm going to asses the things, I can alter, Boxing, no, jui jitsu, no, weights, maybe. Lets examine the maybe. I lift pretty heavy for a rep count of over ten for most sets. Slash the weight, slow down the reps go for form, and not to failure. Perhaps, just use resistance bands and body weight for a week. Instead of 40 mins to an hour, 25 mins light cardio and full stretch. Take a forced day off. Maybe go for a ride, zero resistance training. That's what my over training recovery week is gonna look like apparently, thanks for taking the time for helping me out with that. Oh, feel free to use it yourself when ever you feel that your check engine like might be about to come on, should be enough to keep you sane, and get your robot back in alignment at the same time.

If you have any topics that you want me to form an opinion on or if your interested in individual or group training please contact me on Facebook, or email at auku51@gmail.com. Right now I'm working as the strength an conditioning coordinator for the Brazilian Top Team, at Bodies in Motion is West LA, also I train privately at Soneca Martial Arts located in Brentwood.

http://www.sonecamartialarts.com/
http://www.bodiesinmotion.com/ClubTemplate.aspx?map=2&LocId=58

Thanks for your time, here's a cool article about protein intake. I skimmed over it and it seemed pretty solid. Until we meet again work hard and be easy.

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/six_things_you_need_to_know_about_protein?utm_source=weekly_dose&utm_medium=email&utm_campaign=tmuscle

Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat.—Theodore Roosevelt

Cleansing: Fact or fiction part I

I'd like to apologise for the false advertisement. There's not going to be any myth busting here. I'm just going to give you my opinion on something that until this morning I knew very little about, and now I know a little bit more. Cleansing. We've all heard about it, know someone who's gone through the process, someone who loves it. Someone who hates it. Heard about someone who lost forty two pounds on lemonade and Ms. Butter worth alone. was proposed a question by one of my clients. Kiea come up to me and says "your next blog should blog about cleansing". And I think to my self, "that's an awesome idea" then I think,"perhaps I should form an opinion about cleansing first". So that brings us here. A good friend of mine is a trainer, and before she starts training a new client, she requires the to do a cleanse. I think she's a great trainer, so I figured it would have some merit, but I feel the need to gather information for myself before I can confidently pass it off to others with the stamp of confidence that is my opinion. Now before I go any further, I plan to try a supplemental cleanse myself next month. That's going to be part two of this topic. But the research that I gathered, pretty much stated that virtually anyone can stand to benefit from a cleanse. It you smoke, want to loose weight, have a skin condition,bad breath, add, history of cancer. It pretty much covered the whole gambit of issues why anyone would want to make a healthy change in there life.
Another thing is, when you think of cleanses, the first thing that comes to mind is the master cleanse, or the lemon cleanse. Now I also know someone who made it about four days on that cleanse, and talking to her, it pretty much sucked. To me it didn't make sense. Then again in my lifestyle, the fact the I feel the need to lift weights everyday, it's just logical to have a ready supply of protein to build and repair. It explained that the lemon juice provides the vitamins while the maple syrup provides the energy. I can see how someone can loose weight off of that, and I may attempt it my self just to see if it's an option should I have to burn muscle. I generally don't recommend burning muscle, but being a competitive athlete, and one who carries very little body fat, sometimes, in situations that require weight restrictions you have to take extreme measures. The body remembers the form where it was currently at its equilibrium, so it's not hard to gain it back once you establish a base line. Which is another reason why I believe that this particular cleanse as a weight loss strategy is faulty. What do you really think is going to happen after you get off of a lemonade diet for a week and a half....Exactly. Your going to go food zombie. What do zombies think about? Brains. What will you think about? Food...Only food. Until your are completely and totally satisfied. Who knows when that'll happen.

Now that was just my thoughts on the master cleanse, but I haven't written off cleanses as a whole. I think that a couple times a year cleansing is definitely a great idea, it is said to cleanse your mind and your body of toxins. Based on the results I get from my trial, it may be something I incorporate from here on out. If you wanted to read up on cleanse, I got the information from http://naturalmedicine.suite101.com/article.cfm/what_is_cleansing
I normally use more than one source, but I felt that the article was informative and thourough. If your interested, check it out, read it thouroughly, and read the correspondence, it's important to hear what other people just like you think about the subject, not just the author. Alright, that's pretty much it. Be good, and make the right choices.

Knowledge is Power

Welcome back people. Yesterday when I was writing my blog about fat burning supplements, I came across some interesting information about carnitine which I shared with you. I also stumbled across some interesting facts about fish oil. Everyone knows it contains essential omega-3 fatty acids which have a lot of benefits. EHA and DHA are also found there and aid in burning body fat.The omega-3s work by transforming to prostaglandins when they enter your body, which is a hormon like substance which causes thermogenesis, which is heat production by the body as a means utalize fat for energy. So that and the carnitine information, I found extremely useful. I've probably read that information about ten times, that's probably the main reason I began using those supplements in the first place, but rereading those is going to be the reason that I take them off of the shelf and renew my diligence regarding my usage of them. So the bottom line is, whenever you hear something is the bomb, and it's the next big trend in health and fitness, do a little research, and you might agree. It'll tell you how and when to properly utilize the supplements, but also it will give you an insight as to what's going on in there when you take the red pill, so you won't be so surprised like Neo. Bad form Morpheus, bad form. Arm yourself with some form of knowledge each day and by the end of the month, you'll be more informed then most trainers that just got into the game. You could buy a fitness magazine, and read one article a day until the next issue comes out. Try it, and let me know what you think. Until then, be easy.

Feel the Burn

Hey everybody, I hope all is well in your world, or on the verge of getting there. Today I'm going to say a few things about Fat loss agents. First off, I'd like to say that fat burners to work. You should consult your phacision before trying them like any other suppliment. But, when I just have to get totally lacerated, I accept no substitute. Although, when I do have to have a substitute, or want to use something in conjunction with a fat burner, I will take a serving of caffeine. It gives your metabolism a kick start and I recently found out that it binds to fat cells and help to prevent it from being stored. Green Tea extract is another friend of mine that gets to ride shotgun, on the road to Cuttstown U.S.A. The extract works by inhibiting the enzyme responsible for breaking down norepinephrine, which is the neurotransmitter that plays a pivotal role in regulating the metabolic rate. Lastly, Carnitine. Now where I'm pretty huge on the first two, carnitine, is a close third. I might have to try it separately to try and better gauge the effectiveness of it.The science behind it states, that it aids in fat burning by transporting fat into mitochondria of cells where it is burned for fuel.It is also said to enhance testosterone's anabolic potential, turning on the muscle building machines. Now that I said all that, I may have to put carnitine a notch higher. That's pretty much it. Remember that there is no supplement for hard work, so get in the room, move the weight. Then move your body around at an elevated pace for no less then twenty minutes. Do that three to four times a week, and the results are sure to please. Alright people, lets be better.