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Monday Madness: Push Yourself Harder

December 1, 2014 By Michael Mahony, ISSA CPT Leave a Comment

push yourself harder

Push yourself harder. I am sure you've been told that at some point. I am here today to be blunt and direct about this topic. If you leave having learned something then my mission will be accomplished. I am not going to worry about your feelings. This is not going to be a politically correct article. This is going to be a “getting real” article. Yes, shit just got real!

Go Beyond and Push Yourself Harder

I will start by saying there is pain and then there is soreness and discomfort. Pain is something you should pay attention to. It is a signal from your body to stop whatever you are doing. Soreness and discomfort are another story entirely. They come with the territory. How many of you have stopped doing a bicep curl because the pump was too intense? If I did that each time the pump was too intense I would never make changes to my body. Go beyond the discomfort. Don't allow yourself to be held back. It is a self-limiting factor that many people have and need to lose.

Push Yourself Harder by Taking it to Failure

Can you even take a set to failure? Have you actually experienced what it is like to not be able to do even one more repetition? I know so many of you are saying you can and have, but I am calling bullshit. You have generally stopped short on every exercise. I see it all the time in the gym. A guy has the weight too low and is repping out. Suddenly he stops. Why? Did the weights say he was done? I don't think so. When you have more left in you, push yourself harder. It isn't a difficult concept to understand but apparently it is difficult to execute on.

Push Yourself Harder and Stop Whining

I am so tired of watching people phone in their workouts. They are whiney and shouldn't bother lifting weights. Go to the group exercise room if you want to whine. The weight room floor isn't the place for whiney people. This is where the serious people get the job done. Push yourself harder than you ever thought was possible. You will feel amazing afterwards and you will begin to see some amazing results. Check the whining at the door. Give it a shot and see what happens.

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Filed Under: Featured, Training

Burn Fat with Tom Venuto

November 30, 2014 By Michael Mahony, ISSA CPT Leave a Comment

burn fat

Burn fat–that's what Tom Venuto wants to teach us. It is part of the title of his book, Burn the Fat, Feed the Muscle. Tom has become somewhat of an internet legend with his practical and easy to follow approach to fat loss. If you've been reading this site for long you will know that I have great respect for Tom and the things he teaches. In fact, despite all the different nutritional approaches I've written about, they all have their basis in the principles Tom puts forth in Burn the Fat, Feed the Muscle.

If you are looking to burn fat then please read on because Tom Venuto is an authority on the topic. He has taught many how to burn fat efficiently.

Who Is Tom Venuto?

tom-venutoTom Venuto is a bodybuilder, gym owner, freelance writer, success coach and author of “Burn the Fat, Feed The Muscle” (BFFM): Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Tom has written over 150 articles and has been featured in IRONMAN magazine, Natural Bodybuilding, Muscular Development, Muscle-Zine, Exercise for Men and Men's Exercise. Tom's inspiring and informative articles on bodybuilding, weight loss and motivation are featured regularly on dozens of websites worldwide.

The above is what Tom's bio on http://bodybuilding.com says. I would like to add some of my own information about Tom as a person because I think sometimes it helps people to get into a program when they understand the author and his or her motivations.

Tom is one of the most personable people I have met in the fitness industry. His concern for others shows through from your initial contact with him and you never lose that feeling. He runs the Burn the Fat Inner Circle and is very active in the forums there. He does not hold back information. Tom is also very active on Twitter (@tomvenuto). Send him a tweet and you will likely get a reply. I had the good fortune of meeting Tom online through some other freinds. He has always been encouraging and helpful to me. He has never acted superior or even hinted that he is bothered by any contact I've ever had with him. It always amazes me considering that he is light years ahead of me when it comes to fitness and the fitness industry.

One of the friends of Fitness Expose, Jackie (aka Girlwithnoname) has done an interview with Tom and I post it below. It is a good watch.

https://www.youtube.com/watch?v=nt2085bjczc

Burn Fat With Tom Venuto

In his book, Burn the Fat, Feed the Muscle, Tom presents several balanced approaches to nutrition that I definitely agree with. At the most basic level, Tom recommends paying close attention to your macronutrient ratios and suggests keeping them in the 40/40/20 (protein, carbohydrates and fat) range. He gives some great lists of food sources for each macronutrient. For anyone with no clue how to start, Tom's approach will get you results. Tom also lists carb cycling as one of the methods he uses to get stubborn fat off his clients. He gives one of the best explanations of carb cycling–both how to do it and why it works–that I have ever read.

Tom also presents a program for weight training. Tom comes at it from a bodybuilder's perspective, but he explains how the average person can do the programs he sets forth. He understands that not everybody trains exactly the way he does, but he encourages you to train with intensity and get that heart rate up.

If you are looking for a practical way to burn fat and get into shape then Burn the Fat, Feed the Muscle is the book for you. You can trust the author (Tom Venuto) and the content. It isn't the best-selling eBook on the topic by luck. You will burn fat consistently by following the principles Tom sets forth.

As I said previously, there are many exotic and crazy approaches to fat loss, but Tom's methods work. They are tried and true ways to burn fat. Give them a shot and you will not be sorry you did.

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Filed Under: Featured, Reviews

Saturday Sharing: My Opinion on HIT Training

November 29, 2014 By Michael Mahony, ISSA CPT Leave a Comment

ss-hit-training

HIT training (High Intensity Training) is a weight training principle that gets very little respect in the bodybuilding community, but was used by some big names to achieve a tremendous physique. Those of you reading this site for any amount of time know that I believe in the Experiment of One. I have personally used HIT to get some incredible results. I always seem to go back to it.

What is HIT Training?

High Intensity Training (HIT training) is a form of strength training popularized in the 1970s by Arthur Jones, the founder of Nautilus. The training focuses on performing quality weight training repetitions to the point of momentary muscular failure. The cadence of the repetitions is generally 3/3 and that cadence can be one of the variables you change in order to increase the intensity.

HIT training focuses on progressive resistance. This is characterized by a high level of effort along with relatively brief and infrequent workouts.

Why I Like Hit Training

When using HIT training you are forced to train harder. One of the fundamental principles of weight training is overload. In order to stimulate increases in muscular strength and size you absolutely must impose a demand on the muscles that is greater than they accustomed to. The harder, or more intense an exercise is, the greater the degree of overload and the more effective the exercise.

While training harder is a principle of HIT training, training more briefly is also one of the tenets. There is a direct inverse relationship between the intensity and the volume of exercise a person is able to perform. The more effort put into a workout, the shorter the workout must be to avoid overstressing the body. This is a very real danger. HIT training workouts typically require around 30  to 45 minutes, and some “consolidation routines” may take fewer than 10 minutes to complete.

Almost all high intensity training methods involve only performing one, all-out work set per exercise.  Although the majority of research shows no significant difference in effectiveness between single and multiple sets for improving either muscular strength or size for the majority of people, a few high intensity training methods prescribe two or three sets for some exercises. I have found that it works either way.

HIT training methods also vary in the total number of exercises performed per workout, from as few as two or three to as high as twenty when neck and grip exercises are included. The appropriate volume of exercise varies significantly between individuals based on genetics, age, and lifestyle factors such as quality and amount of nutrition and rest, as well as the specific training goals. Any athletes or trainees with physically demanding jobs or lifestyles must also balance their training volume against the amount of other physically demanding activities they perform to avoid overtraining.

While some trainers claim high intensity training routines are only appropriate or effective for beginners due to the low volume, and that an increase in volume is required as a trainee becomes more advanced, empirical evidence shows as trainees become more advanced and capable of training with greater intensity a reduction in training volume becomes necessary to avoid overtraining.

How I Have Used HIT Training

My experience with HIT training has been extremely positive. I utilize full body workouts 3 times a week. I have even gotten to a point where I could not recover and had to back down to 2 times a week, all while still getting some amazing results. I would generally use between 10 and 15 exercises and I would only perform one set per exercise, taking that set to complete and total failure. Once I hit the top of the repetition range on an exercise I increase the weight, continuing to do so as I move forward in the program. With HIT training there are no jerky motions. Everything is done smoothly and under control.

In training this way I managed to improve my strength as well as my size. You should try HIT training if you haven't already. Even if you have, it is something you should keep in your tool belt for the gym.

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Filed Under: Experiment of One, Featured, Training

The NPC Nationals Update

November 28, 2014 By Michael Mahony, ISSA CPT Leave a Comment

npc nationals 2014

The NPC Nationals 2014 took place in Miami, Florida on November 21 and 22.  62 men and women earned their IFBB Pro cards. The competition was fierce. Let's have a look at the Top 3 in each class.

NPC Nationals – Men's Bodybuilding

Alexis Rivera-Roton
Overall winner
npc-nationals-bb-1 npc-nationals-bb-2 npc-nationals-bb-3 npc-nationals-bb-4

NPC Nationals – Men's Physique

Logan Franklin
Overall winner
npc-nationals-mp-1 npc-nationals-mp-2 npc-nationals-mp-3 npc-nationals-mp-4

NPC Nationals – Women's Figure

Samantha Smitchko
Overall winner
npc-nationals-wp-1 npc-nationals-wp-2 npc-nationals-wp-3 npc-nationals-wp-4

NPC Nationals – Women's Bikini

Laurin Conlin
Overall winner
npc-nationals-wbi-1 npc-nationals-wbi-2 npc-nationals-wbi-3 npc-nationals-wbi-4

NPC Nationals – Women's Physique

Marcie Simmons
Overall winner
npc-nationals-wph-1 npc-nationals-wph-2 npc-nationals-wph-3 npc-nationals-wph-4

NPC Nationals – Women's Bodybuilding

Susan Marie Smith
Overall winner
npc-nationals-wbb-1 npc-nationals-wbb-2 npc-nationals-wbb-3 npc-nationals-wbb-4

NPC Nationals – Pro Card Winners

Men's Bodybuilding Pro Card Winners

14 men earned their pro card in the bodybuilding division.

Alexis Rivera-Roton
Terrance Ruffin
Jon Marc Frazssier
Robert Freeman Jr
James Shumpert
Santiago Aragon
Denver Smith
David Paterik
Freddie Mccray Iii
Arthur Reed
Allen Kuhl
Dominick Cardone
Michael Lockett
Tank Moore

Men's Physique Pro Card Winners

12 men earned their pro card in the physique division.

Logan Franklin
Yi Peng
Jeremy Potvin
Andre Ferguson
Isaac Miranda
Chase Savoie
Sly Hardy
Kenneth Jones
Justin Hassan
Aarin Moore
Darnell Ferguson
Joseph Gass

Women's Figure Pro Card Winners

12 women earned their pro card in the figure division.

Samantha Smitchko
Rachelle Carter
Nadia Wyatt
Marlissa Jordan
Patricia Babineaux
Tina Nguyen
Kelly Dominick
Shanique Grant
Jessica Ann Vetter
Paulina Mora
Sarah Sweeney
Kassie Kemmis

Women's Bikini Pro Card Winners

11 women earned their pro card in the bikini division.

Laurin Conlin
Adreanna Calhoun
Brynn Gonzales
Kate Abate
Chrisstina Ortiz
Jennifer Ronzitti
Kristina Olson
Jaclyn Strell
Chassidy Smothers
Angela Okon
Brianna Krause

Women's Bodybuilding Pro Card Winners

4 women earned their pro card in the bodybuilding division.

Linda Smith
Tomefafa Ameka
Miava Nelson
Susan Marie Smith

Women's Physique Pro Card Winners

8 women earned their pro card in the physique division.

Marcie Simmons
Dianne Brown
Stacey Norris
Jaquita Person-Taylor
Karen Yoakum
Valerie Giovanoli
April Cosimano
Erin Knecht

Congratulations to all the competitors who earned their pro card at this event!

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Filed Under: Featured, News

Cardio Techniques: Hill Climbs

November 28, 2014 By Michael Mahony, ISSA CPT Leave a Comment

cardio techniques hill climbs

Using various cardio techniques can help keep you going on your cardio routine. Nobody I know enjoys cardio, but when they vary their routine it is much easier to complete. I have been working through a series of cardio techniques the past month and today's session is about hill climbs. I use them on a treadmill in a unique way. You can even do hill climbs outside if you'd like.

Cardio Techniques – How Hill Climbs Help

Depending upon your speed and the incline of the hill, these hill climbs can help take the fat off quickly. Walking uphill for just one hour will burn an average of 354 calories in a 130-pound person, 422 calories in a 155-pound person and 518 calories in a 190-pound person, according to a list researched and compiled by Wisconsin’s Department of Health and Family Services. You will lose 1 pound when you burn 3,500 calories. The average 155-pound person who does hill climbs four hours a week will lose a little more than 2 pounds in a month. Trainees who exert more effort and walk faster burn even more calories. A faster heart rate means you are putting in a greater effort. Your fitness improves when your heart rate is 60 to 85 percent of your maximum heart rate — 220 heartbeats per minute minus your age.

Walking up steep hills burns more far more calories than walking up slight inclines because it requires your heart and muscles to work much harder. Walking up a very “slight” incline, a hill with a 6-percent angle, burns 16 percent more calories than walking 3.5 mph on a flat surface. Walking up a “steep” incline, a hill with a 20-percent angle, burns 70 percent more calories. It is estimated that 155-pound people walking for one hour burn 320 calories walking 3.5 mph on a flat surface, 371 calories walking up a slight incline and 544 calories walking up a steep hill.

Cardio Techniques – The Outdoor Hill Climb

Warm up first. Climbing hills can really stress your muscles so you want to be warm and limber before you start. If you are doing short hill climbs in your local area just bring water. If you are at a national park doing longer hill climbs bring a first aid kit just in case. Set your pace and stick to it. You will be able to enjoy the scenery and take in the sights as you walk.

Cardio Techniques – Fitness Expose Treadmill Hill Climbs

As stated earlier, I try to keep my cardio as interesting and engaging as possible. This is why I invented the Fitness Expose Treadmill Hill Climbs. Always trying to vary my cardio techniques, even within one particular one like hill climbs. I execute it quite simply as follows.

Start out at 3.5 mph and an incline of 2.0. Warm up for 2 minutes. What you do next will depend upon the machine you are using. Some newer treadmills have a group of percentage buttons and you will use those. However, for the sake of this discussion we are going to assume that there are no percentage buttons. After 2 minutes warming up change the speed to 4.5 mph and change the incline to 3.0. Do this for 1 minute. Now up the incline to 6.0. Do this for 1 minute. Now up the incline to 9.0. Do this for 1 minute. Now up the incline to 12.0. Do this for 1 minute. Now up the incline to 15.0. Do this for 1 minute. Now up the incline to 18.0. Do this for 1 minute. Now up the incline to 21.0. Do this for 1 minute. Now up the incline to 24.0. Do this for 1 minute. Now reverse the process until you are back at 2.0 and 3.5 mph. Cool down for 2 minutes and you are done. The chart for this is as follows:

Duration Incline Speed
2 minutes 2.0 3.5
1 minute 3.0 4.5
1 minute 6.0 4.5
1 minute 9.0 4.5
1 minute 12.0 4.5
1 minute 15.0 4.5
1 minute 18.0 4.5
1 minute 21.0 4.5
1 minute 24.0 4.5
1 minute 21.0 4.5
1 minute 18.0 4.5
1 minute 15.0 4.5
1 minute 12.0 4.5
1 minute 9.0 4.5
1 minute 6.0 4.5
1 minute 3.0 4.5
2 minutes 2.0 3.5

This will give you a total of 19 minutes so feel free to add another minute to the cool down portion. As you get better at this you can also increase the speed a little at a time.

Always remember that if you are having trouble doing your cardio consistently varying your cardio techniques will help with that. There are an abundance of cardio techniques, both those I have discussed recently and many others that are available via a short Google search. Just keep varying your cardio techniques and keep your body guessing and you will see great success.

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Filed Under: Featured, Training

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