Lift Heavy or High Volume Lifting... Which is Best?

If you’ve been reading my blog, we’ve established that resistance training (weights or bands) needs to be a part of your workout, ideally before any sort of cardio session. Now the question is, should you lift heavy or slightly lighter weights with higher volume, more sets and higher repetitions? Let’s look at both schools of thought, shall we.

Heavy Lifting: Well, there’s definitely a higher risk for injury if you’re not performing the exercise correctly or with too much weight (remember, too much weight builds egos, not muscles). Even if you're 100% sure about your form, you'll probably avoid injury for the short term but injury is almost inevitable. This approach almost always leads to pain in the knees, back, shoulders, elbows and other classic "injury-spots".

High Volume: A criticism of this technique is, there’s a risk to over-train. I say that most people who complain of over-training don’t train nearly enough to over-train. Someone might also say that you can neglect to go all-out in your first few sets, while you're at your strongest, and save your strength for later sets, thus wasting time and energy.  

Let’s face it, if you’re a male in your 20’s or 30’s, you’re probably lifting heavy. What’s the first question someone asks another, “what do you bench”? Because of this, most guys want to lift as much weight as humanly possible regardless of form, function or effectiveness. I know because I did this myself for a long time, probably close to 20 years! If I only knew then what I know now.  (sigh)

I believe in High Volume Training, for both men and women. First of all, with high volume, you’re training with slightly lighter weights so it likely lessens the risk for injury because you’re lifting the weight using correct form. For me, when using correct form, I’m able to make a better “mind-muscle connection”.This is critical for your results! Making this connection with your mind to the muscle will ensure that you’re lifting/pushing/pulling the weight with the specific area of the muscle you are targeting/concentrating on. Don’t fall into the trap of just going through the motions.  

For example, I like to start each exercise with a weight that is about 60% of what I plan to max out with at least 12 reps. In this first set, I can get tuned into the muscle that I’m working. I explode into the lift (1 count), squeeze at the peak of the contraction using a slight pause (1-2 count), then lower the weight slowly (3 count).

My next 2-3 sets are my “working sets”. I use the max weight that I plan on using that day. Depending on how I feel, I will make adjustments in weight to hit 12-15 reps. I may feel great one day and jack up the weight or I might not be feeling it at all on another day so I might lighten the load a little. I will adjust to that day. I’ll repeat this technique doing 4-5 exercises per body part.

On my last set for each exercise, I will use a drop set. That means I will drop the weight 40% and rep out as much as I can, not focusing on a number but going till I can’t go anymore… really exhausting the muscle. I always try to keep tension on the muscle, never resting at the bottom or locking out.

I understand that we are all different. What works for me may not work for you. Experiment. If you get better results using one way or another - by all means, stick with that! Just make sure you’re lifting safe, you’re having fun and you’re pushing yourself beyond your comfort zones.

Do your best to accomplish what you came to the gym for... 

Get Fit and Stay Fit… Fitness for Your Life!

WAKE UP CALL

I've always considered myself to be in good shape, until a few years ago. During my annual trip to my physician, I realized that I was packing on some unwanted pounds in all the wrong places as my waist size was beginning to exceed 36 inches, YIKES! The real eye opener was when my blood pressure blood pressure was starting to run high. What a wake up call that was! I knew that it was time for me to start making some serious changes in my lifestyle, for me and my family, particularly with my diet and exercising habits. Where do I begin? 

I decided to start with my affinity for fast food. They call it "fast-food" because it's convenient, right?

• I was too busy in the mornings to eat a good breakfast so on my way to work I would get a coffee and a breakfast sandwich. 
• I was busy getting the kids off to school in the morning so I didn't get a chance to make myself a good lunch. So off I go to the McDonald's drive thru where I would purchase a quarter-pounder with cheese and some fries topped off with a large pop, because a small just wasn't cutting it.  
• I would be running late home from work so I pick up some fast food or pizza on my way home from work... because it's convenient.

Where do you start? First, I go to the gym Mon - Sat so I start my day with a protein shake after my work out. I also start the week by meal prepping my lunches every Sunday. I cook a half dozen chicken breasts, chop them up and make chicken salads for lunch for the week. I also bring fruit (apples, grapes, bananas) and almonds to snack on during the day, sometimes some Greek yogurt.

Next, I addressed what I drank... lots and lots of (soda) pop. I used to drink about 2 Liters of it EVERY DAY. I used to drink Gatorade too, another bad choice. (Did you know that a 20 ounce Gatorade has a staggering 8.5 teaspoons of sugar? That means that a 20 ounce Gatorade has a whopping 130 calories from sugar!) 

So, I stopped drinking pop, I stopped drinking Gatorade, and I started only drinking water. Today, aside from an occasional adult beverage and my daily protein shakes, water is all that I drink. Water and water rich foods (such as fruits) can help you feel full thus trim your calorie intake.

Lastly, I needed to get more focused in the gym. I’ve been training for over 25 years but I fell into the trap of just going through the motions. I needed to focus on what I was doing and make that mind-muscle connection. I started changing up my routine, using some days lifting heavy and using other days for high frequency, increased sets/reps. I'm training now 5-6 days a week but now with a greater of purpose. For me, it wasn't about losing weight. I wanted to change my body composition, lose fat and gain muscle Today I weigh about the same as I did 8 years ago (212lbs) but I have less fat, more lean muscle, and I've dropped 3" around my waist (now at 33"). I've never felt better!

(Left is 8 years ago at 210lbs, Right is me today at the same weight)

Anything worth having, in this case “Good Health”, is worth the effort. It’s not easy but if you take it one step at a time, one day at a time, and be consistent, you can do it! Set a series of small realistic goals and never give up! Set a goal and don't quit until you attain it. Then set another goal and don't quit until you reach that. Each day you will be one step closer to where you want to be. For me, I continue to set small goals and I'm constantly trying to improve on my health and fitness.

Start today! Don't quit and 6 months from now, you'll be glad that you did!

Stay tuned for more tips and share with others!

3 Common Fitness Mistakes to Avoid

Take a look around any gym and you will notice many mistakes. Mistakes that can waste time and derail anyone’s good intentions. Mistakes that, quite honestly, can put people in danger.

Maybe you’ve made a few of these mistakes yourself, I know I have!

By avoiding these far too common gaffes, you’ll save time, stay safe and see results FAST!

Check out these 3 fitness mistakes you need to avoid, and their solutions to get fit fast!

Mistake #1: You’re using the wrong weight 

I often say, “too much weight builds egos, not muscles”. I see far too many people guilty of this. If you are doing ¼ range of motion and find yourself cheating by swinging the weight up and down, the weight is too heavy. The flip side is the person who is in the gym at 6am, with good intentions, but seems to be just going through the motions.

You need to challenge yourself. Focus everyday you’re in the gym. Think about what you're doing, what muscle you're trying to work. Contract the muscle (SQUEEZE)! Tension = Growth.

(Too much weight builds egos, not muscles!)

The correct weight should feel challenging by your last few reps (8-12 reps), but you shouldn’t sacrifice your form. If you do, lighten the weight a little.

Mistake #2: You do the same routine 

If you pay attention, you’ll notice most people do the same exercises every time they go to the gym. Probably because they've been doing the same routine for as long as they can remember.

What happens after time is, your body gets accustomed to your routine and those same exercises lose their effectiveness after a while. I suggest that you change your routine every 3-4 weeks. For example, if you are working your arms, change up the exercises. There are dozens of different ways to target the muscle: change your grip (narrow or wide); use a different bar (easy curl or straight); use dumbbells instead of a bar; or use machines. You can also change the order in which you do these exercises. The point is, keep your body and your muscles guessing in order to maximize the effectiveness of your workouts.

Mistake #3: You’re using bad form 

Gyms are littered with people who use bad form. Mostly because they don’t know any better or they're trying to lift too much weight. There are tons of resources on the internet, from qualified people, who can show you the proper way to perform an exercise.

(Are you using bad form?)

If you are unsure, learn the proper form and concentrate on what you’re doing. I strongly believe in the Mind-Muscle connection too. Get your mind into the muscle you are trying to work and lift/push/pull with that muscle, contract (SQUEEZE), slowly release and feel the negative and repeat. If you can achieve this, you will notice results and fast.  

I’ve been working out for over 25 years now and I have been guilty of all 3 of these mistakes at one point or another. However, if you're mindful and can avoid these mistakes, you will see results... faster.

Stay tuned for More!

6 Tips to Burn More Fat – Faster!

Who doesn’t want to lose fat, right? If you want to lose fat, are you going about the right way? Follow these tips to burn fat faster and more effectively!

Fat Burning Tip #1: Hit the Weights: Initially, people just want to lose “weight”, and losing weight is great unless it comes at the expense of losing muscle. Adding resistance training into your routine (weight training or training with resistance bands) will not only help you burn fat but also help you build muscle! Why do you want to build muscle? Because muscle will help you burn more fat... faster.

You will burn more fat, faster and longer after intense resistance training (weights) than you would with just cardio alone. I will talk about this ALOT! Remember…. Muscle burns fat! (I will get into this in more detail in future posts) 

Fat Burning Tip #2: Use High Intensity Interval Training (HIIT): When doing your cardio, instead of putting the treadmill on 3.0 and running for 60 minutes, (after your resistance training) try running sprints (for 15-20 minutes) with short rest intervals in-between. Get out of your comfort zone. Increase the intensity! See the results... Guaranteed!!!

For example, sprint 100 yards, 10 times in a row and you’ll burn about 500 calories from your waistline. That’s 4 slices of bacon or two Snickers bars that you just burned off! Do that a few days a week and you will be well on your way to the body you want in no time.

Fat Burning Tip #3: Workout Early: Like most people, you’ve probably have a lot to do in any given day. Working out after a long day at work can seem unrealistic.

I love to workout at 5am. For me, it's a great way to start my day. The gym is relatively quiet, aside from the dedicated regulars (like you J); there are no long waits to get on equipment; and when I'm finished with my work out, I feel great!

Imagine if you could get to the gym, hit the weights, and get a good cardio session in before most people wake up? Starting your routine when you first wake up, before you even eat breakfast, your body will burn fat like there’s no tomorrow. It's hard at first but once you get acclimated, it just becomes a part of your lifestyle.

Fat Burning Tip #4: Get Sleep: Your body repairs itself during sleep. If you live in a constant state of sleep deprivation, you won’t be able to work out as hard as you should. Most likely, late at night, you’ll find yourself making poor food and drink choices. 

Fat Burning Tip #5: Pass on Seconds: Your instinct may tell you to grab a second helping of meat and potatoes. STOP! Give yourself 15-20 minutes after eating that first plate to let your brain catch up to your stomach. Try it. Most likely, you’ll feel full and you’ll avoid adding those unnecessary calories that you’ll just have to burn off later.

Fat Burning Tip #6: Eat Lean Protein: Lean protein will help to boost your metabolism and build more fat-burning muscle. Most of your protein intake should come from the following sources, supplemented with a good Protein Isolate shake. 

(Good sources of protein include meat, fish, chicken, eggs, dairy, beans, soy foods, nuts and seeds) 

That's it for now. Stay tuned for more!

My Fitness Blog

Ok, I’m finally doing it. I’m finally starting my lifestyle blog! In this daily routine we call life, it always seems like I’ve been too busy doing something else to start. And let’s face it, starting something is always the toughest part, right? Well today is the day! Hmmm, now where do I begin? J

Well, let me start off by telling you why I’m writing this blog. I’ve had this vision of wanting to help people meet and exceed their health and fitness goals by sharing some of the knowledge I’ve acquired over the years. Knowledge that I know could have helped ME over the past 20 years. What is the old adage, “if I only knew then what I know now”?

Let’s face it, in today’s world, EVERYONE is busy. I get it. If you’re like me, you have to juggle a schedule that is often booked with a career, family, children’s activities, their ever-demanding school work, and whatever social life you can fit in. Making any time or commitment to staying physically fit and healthy is difficult to say the least. That kind of a lifestyle takes dedication, time, and a lot of planning.

That’s why I have decided to share some of my tricks-of-the-trade to help reduce your time and planning needed so you can maximize your results!

Let me first tell you a little about myself:

I’m 45 years old and my career is in Marketing with a regional health care system. I first went to school to become a nurse but made a career change and went into business, primarily because the hours were better with no over-nights or holidays in Marketing. However, working in health care has afforded me a unique opportunity to utilize both my nursing and business experience. My biggest passion, however, is with health and fitness.

I have been working out for over 25 years now. If you are anything like me, I have had my fair share of ups and downs but I’ve also learned A LOT! The goal of this blog is to post a variety of tips to help you with your health and fitness lifestyle and enhance your results!

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