Wednesday, February 22, 2012
5:15 PM | 
Posted by
Aaron
Ok so just made this today for breakfast..and man it was pretty freak-in good. I did how ever leave out the pure cocoa powder. Try it and let me know what you think..also for more great recipes like this go HERE
Makes 1 Serving
Ingredients
• 1 cup oatmeal
• 1cup Skim Milk
• 1 scoop (30g) of Chocolate Protein Powder
• 1 teaspoons of Pure Cocoa Powder
• 1/2 teaspoon of Stevia
• 1 tablespoon of Natural Peanut Butter
Directions
1. In a big bowl, mix the Oatmeal, the Milk, Splenda and the Pure Cocoa Powder
2. Cook in a Microwave for about 1 minute - stir the mix , then microwave for
another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the Chocolate Protein Powder, stir
5. Add the Natural Peanut Butter
Makes 1 Serving
Ingredients
• 1 cup oatmeal
• 1cup Skim Milk
• 1 scoop (30g) of Chocolate Protein Powder
• 1 teaspoons of Pure Cocoa Powder
• 1/2 teaspoon of Stevia
• 1 tablespoon of Natural Peanut Butter
Directions
1. In a big bowl, mix the Oatmeal, the Milk, Splenda and the Pure Cocoa Powder
2. Cook in a Microwave for about 1 minute - stir the mix , then microwave for
another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the Chocolate Protein Powder, stir
5. Add the Natural Peanut Butter
Labels:
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Saturday, February 18, 2012
Ok here is a great article on how much protein one should eat...
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
Many people have a true worry of overeating protein in an exceedingly single meal as a result of they’ve been led to believe that the body will solely use most in an exceedingly single sitting.
This is a “truth” that’s been floating around for FOREVER.
But is it truly true?
How much protein will the body absorb in one meal?
The usual recommendation is 25-30g or thereabouts. to any extent further and your body won’t use it for muscle building functions and you’ve wasted it slow (and money).
It’s a matter that comes up currently and once more on the forum and on facebook, therefore I’ll address it currently.
How Much Protein will The Body Absorb In one Sitting?
You DON’T got to worry regarding overconsuming protein in an exceedingly single meal. Your body will and can use it.
Before I sat right down to draft this text I had an enormous (and I mean BIG) steak. That unhealthy boy can most likely offer me 60g of protein, if not alittle a lot of. And my body can use it all.
If the parable were to be believed, my body would solely use a most of 30g of that protein, and another 30g would be totally wasted.
But since protein from an entire food supply digests pretty slowly, I’ll still be obtaining the like that steak several hours from currently. an informed guess for the speed for absorption here would be 4-5g per hour for the steak. However, couple it with the fibrous veggies and cheese I had with it and we’re most likely talking around simply 3-4g of protein per hour.
A whey protein shake on an empty abdomen can deliver your protein abundant faster at regarding 10g per hour.
Either approach you slice it, the thought that you’ll flip catabolic if you don’t eat three0g of protein each 3 hrs is simply not true. you'll still be in an anabolic atmosphere i.e. amino acids can still be being released and shuttled to your muscles.
However, you'll still would like energy normally to support the anabolic method, therefore I’m not advocating you eat all of your daily food in one or a pair of servings.
There are variety of things that may have an effect on the speed of absorption:
Type of protein e.g. whey isolate or a steak?
The last time you ate – are you having it on an empty stomach?
What are you eating it with? On its own or with fat and carbs?
The fiber content of the entire meal – a lot of fiber equals slower absoption
But curiously even the fastest methodology, whey alone in water on an empty abdomen, still takes hours to be absolutely digested an utilised. therefore if you took 50g rather than 30g, yes you'll still use it.
But you actually shouldn’t be obtaining plenty of your protein from a liquid supply. Get your protein from food with one or a pair of shakes max throughout the day, one being immediately when your workout.
So what’s the take home message here? The analysis on this isn’t 100 percent crystal clear as there are variety of variables to be taken into account: Trainee age, coaching intensity, total quantity of protein given per day, style of protein administered, and so on.
What is clear is that eating say four times per day goes to be a minimum of as effective as six. There’s nothing wrong with eating six smaller meals per day either; if that suits you, go for it. however if it’s burdensome, drop it and move to a 4-meal frequency.
If that has you eating 50g of protein per meal, you’re doing simply fine :) . Don’t sweat it.
I’m not assured enough to advocate a lower frequency than that simply nonetheless. As a lot of analysis is finished on this, we’ll a lot of doubtless have a clearer image.
Eat massive Steaks & Enjoy! :D
Mark McManus, trainer & author of the NEW fat-torching system “Total Six Pack Abs”
1. Is there really such thing as type III muscle fiber?
A Type III muscle fiber is just a cool name for a hybrid type II muscle fiber that takes on traits of a type I fiber.
It's nothing new. It's just something a lot of people haven't heard about. Early adapters of this theory included Dr. Len Schwartz who in 1995 coined the phrase "Long Strength". Dr. Schwartz describes Long strength as "the ability to exert significant strength for an extended period of time."
John Parrillo-the second proponent of long strength-began having his bodybuilders doing really high intensity cardio. He claimed that doing this actually altered the muscle composition. He called this form a resistance training the "100 rep extended set," saying that it helped the body to construct more mitochondria-the muscles' "cellular blast furnaces." He also says that this increases muscular growth by developing the circulatory pathways that provide nourishment to the muscles.
Ori Hofmekler is the third early adopter of the long strength concept. Ori developed a weight training system that he called, "Controlled Fatigue Training." According to Ori, this type of training was specifically designed to develop these super hybrid muscles-ones that were capable of generating and sustaining strength for extended periods.
2. Why do we want a type 3 super muscle?
We know that Type 1 fibers have a higher mitochondrial density than type 2 thus they are more fuel efficient. Simply put, they burn fat for energy better than the type 2 fibers.
Type 2 fibers usually have a thicker diameter... they are bigger fibers. When they begin adopting the behavior of type 1 fibers by gradually increasing their mitochondrial density they ultimately become even BIGGER in size as well a better at burning fat for energy.
So if you want muscles that are BIGGER, STRONGER, have more ENDURANCE, and are better at FAT BURNING than you'll want to develop these muscles.
3. How do we get them?
By combining cardio and resistance activities it causes the composition of muscles to transform from predominately type II or type IIb into Type III. By doing this, we are able to push "beyond our genetic limits," much like the ancient Spartans, Gladiators and Vikings did.
Having more mitochondria in the muscle cells means that more nutrients can be processed, giving the muscles the ability to work considerably harder for longer periods. They're also able to grow larger and are able to resist getting tired for longer periods.
Knowing this, we can see that the goal of cardio combined with resistance-sometimes known as hybrid cardio is to push our muscles to undergo a reconfiguration and increase the number of mitochondria in the cells.
4. Should I eat for size or fat loss during this program?
The answer to that is...it depends. Sometimes you'll eat more calories and sometimes you'll eat less. However nutrient timing is just one aspect of gaining muscle and burning fat.
Nutrition would be such an easy topic to practice and discuss if human beings were as simple as a mathematical equation.
You know... 10 - 3 = 7
But when it comes to the dynamic hormonal and nervous system fluctuations present in the human body... often times
10 - 3 = 478!!
With such various reactions to a broad spectrum of stimuli, the simple notion that calories in vs. calories out determines your fat loss or muscle building results, is a completely ineffective means for determining fitness results.
For example, when exposed to the harsh and threatening demands of prison life, many inmates continue to build thick, lean muscles despite the lack of access to high quality foods, proteins and supplements.
This is due to the highly anabolic state that their bodies are able to maintain when in such a testosterone driven environment. Also, have you ever met a fat person that barely eats? They consume very little calories yet they are obese! This is also due to a hormonal response. It also destroys the notion that lower calories equal less body fat.
Fat loss and muscle building are the result of several lifestyle and nutrition modifications, none more important than the other. All of our daily choices have an impact on our fitness results, not simply how much food we eat.
5. Can I continue my current workout and add Resistance Cardio at the end of my workouts for 20-30 minutes?
Yes that's a great idea. That's a hybrid workout in itself. Continue to train with weights for strength, muscle growth and toning. Than instead of doing 30-minutes of traditional cardio on a treadmill or stationary bike add some resistance cardio to your workout to start developing the Type III muscle fiber.
To do hybrid cardio all you need to is combine aerobic and anaerobic (resistance) activities. You can do this by adding dumbbells to your cardio workout.
If you want to go jogging, try wearing a weight vest while doing it. If you want to do something low impact, pick up some kettlebells or dumbbells and walk up a flights of stairs. Interval hybrid cardio using your bodyweight is another good option.
Another idea is to set up a circuit of pull-ups, squats, box jumps and push-ups. Alternate exercises every 20-30 seconds and keep moving. Keep going for 20-minutes. I guarantee you a bodyweight circuit like this will be faster, burn more calories and keep you more entertained. You can mix things up even more by holding each position for five to ten seconds-up for pull-ups and push-ups, down for lunges and squats.
Once the bodyweight cardio exercises aren't challenging enough you can try a few of these sample Metabolic Resistance Cardio workouts to do at the end of your normal workouts. They are all full body workouts, so feel free to rotate through them, it doesn't matter which one you pick.
Remember your muscles will already be somewhat fatigued from the weight training session you just performed so you'll want to use a much lighter weight when doing this kind of resistance cardio after a weight training session.
When you buy the Lean Hybrid Muscle program you get hybrid cardio templates that you can add to the end of your workouts. Like we mentioned this is great if you want to spice up your boring cardio sessions but stay with the current lifting program you're currently doing.
To learn more about the Type III muscle fiber visit this page:
Lean hybrid muscle. Get my free report entitled, The Warrior Physique - Building The Super Hybrid Muscle. Click to learn how you can rapidly build muscle and burn fat at the same time.
Mike Westerdal is the founder of Critical Bench, Inc
Article Source: http://EzineArticles.com/4201536
Friday, February 17, 2012
Apple & Cinnamon High Protein Muffins
Makes 1 Serving (About 3 Muffins)
Ingredients
- 3/4 cup oatmeal - 1/4 cup Oat Bran - 6 Egg Whites - 1/2 scoop (15g) of Vanilla Protein Powder - 1/4 teaspoon of Baking Soda - 1 teaspoon of Splenda - 1 tbsp of Flax Oil - 1 diced Apple - 2 Tbsp of Unsweetened Apple Sauce - 1/2 teaspoon of Cinnamon - 1/2 teaspoon of Vanilla Extracts
Directions
1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick 2. Add the diced apple and stir (with a spoon or spatula) 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)
Nutritional Facts
(Per Serving)
Calories: 598 Protein: 51g Carbohydrates: 65g Fat: 13g
More information can be found here:
http://tinyurl.com/7ddk84r
Makes 1 Serving (About 3 Muffins)
Ingredients
- 3/4 cup oatmeal - 1/4 cup Oat Bran - 6 Egg Whites - 1/2 scoop (15g) of Vanilla Protein Powder - 1/4 teaspoon of Baking Soda - 1 teaspoon of Splenda - 1 tbsp of Flax Oil - 1 diced Apple - 2 Tbsp of Unsweetened Apple Sauce - 1/2 teaspoon of Cinnamon - 1/2 teaspoon of Vanilla Extracts
Directions
1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick 2. Add the diced apple and stir (with a spoon or spatula) 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)
Nutritional Facts
(Per Serving)
Calories: 598 Protein: 51g Carbohydrates: 65g Fat: 13g
More information can be found here:
http://tinyurl.com/7ddk84r
Labels:
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Monday, February 13, 2012
Image via WikipediaFarmer's Walks for Fat Loss
by Nick Tumminello
Farmer's Walks are among the most "functional" exercises you can do.
Think about it: pick up something really heavy, carry it as far as you can and drop it, preferably not on your big toe. Easy.
Yet in today's lazy world of moving sidewalks and motorized shopping carts, dinosaur lifts like Farmer's Walks have fallen out of fashion. They're difficult, potentially injurious, and you need a lot of spandex-free space to do them. In other words, they're about DEFCON 5 on the Planet Fitness lunk alarm scale. Which is too bad, cause they're also one of most effective fat loss and conditioning tools around, as Coach Nick Tumminello will show you.
— Bryan Krahn
It's no secret that Farmer's Walks are a great training option for bodybuilders, strength athletes, and general exercise enthusiasts alike. But not many folks know how valuable Farmer's Walks can be at accelerating the metabolism for faster fat loss. In this article, I'm going to show you how with a little purposeful creativity, you can use Farmer's Walks to lose the fat and keep the muscle.
If you're looking for some new fitness challenges guaranteed to have your heart pounding, lungs burning, and muscles pumping all the way to the finish line, then these three Farmer's Walk workouts are just what the cardiologist ordered!
What are Farmer's Walks?
If you don't know, Farmer's Walks are where you hold a heavy object like a barbell, a pair of dumbbells, etc., and attempt to walk a specific distance without ever putting the object down.
There are a number of ways to carry the weight. The three most commonly used carrying positions are at the hips (suitcase carry), at the shoulders (racked position), or overhead. Each of the workouts demonstrated in this article use all three carrying positions to create a more comprehensive and well-rounded workout.
What are Farmer's Walks for Fat Loss?
Put simply, Farmer's Walks for fat loss are a hybrid of two battle-tested methods of metabolic strength training: dumbbell complexes and the Farmer's Walk exercise.
Why are Farmer's Walks for Fat Loss effective?
Each of the Farmer's Walk workouts featured in this article is effective at burning fat and increasing work capacity (conditioning) levels for three reasons:
1. They're high intensity – These workouts use heavy loads, which force you to work very hard each time you move the weight. High load = high intensity. The higher the intensity, the greater the metabolic impact.
2. They involve the entire body – Each of the following Farmer's Walk workouts is based on what I call the "four corners Farmer's Walk" concept. This involves carrying the weight back and forth between two cones four times. Each time you turn a corner, you perform one exercise for each of the four primary movement patterns: upper body pushing, upper body pulling, leg dominant, and hip dominant.
3. They demand extended repetitive effort – These Farmer's Walk protocols can each take over 60 seconds to complete. That's over one minute of high intensity total-body effort. Again, this has been shown to accelerate metabolism for up to two days due to the effects of EPOC (Excess Post-Exercise Oxygen Consumption).
In short, the combination of these three factors will burn a ton of calories both during and post workout; something that morning stroll on the treadmill simply can't match.
Farmer's Walks for Fat Loss Workouts
These are three of the most popular Four Corners Farmer's Walk variations that I use with my athletes at Performance U to accelerate fat loss, improve mental toughness, and give them the conditioning needed to outlast the competition.
Each of these workouts involves using dumbbells, and I recommend using no less than 40lb dumbbells for each exercise. (I'm using 50lbs dumbbells in the video demos.)
Workout #1 – Bilateral Four Corners Farmer's Walk
Place two cones 20-40 yards apart. Stand at one end holding a pair of heavy dumbbells. Don't put them down until you've finished the entire routine!
Step 1: Start at one cone and perform 6-8 reps of a bent-over row.
Step 2: Walk to the other end and perform 8-10 cleans. Finish holding both dumbbells at your shoulders in the racked position.
Step 3: Still holding the dumbbells in the racked position, walk back and do a set of 6-8 dumbbell front squats.
Step 4: Return to the other cone, this time performing 6-8 reps of dumbbell overhead presses. On the final rep, hold the dumbbells overhead and walk back to the start. One round complete! You can now put the dumbbells down and find that lung that leapt from your chest.
Perform 2-4 sets, resting 1-3 minutes between sets.
You can view a video description of the above drill on the right.
Workout #2 – Unilateral Four Corners Farmer's Walk
This is one of my personal favorites because it involves using only a single dumbbell held on one side of the body. Anytime you hold a heavy load on one side of the body and not the other, it lights up the core muscles to offset the unbalanced load. In short, this workout is metabolic and core conditioning all rolled into one comprehensive protocol!
Perform this workout in the same fashion as workout #1.
Step 1: Holding the dumbbell in your right hand, perform 10-12 single leg Romanian deadlifts standing on your left leg. Then walk to the other cone.
Step 2: Perform 10-12 single-arm bent over rows with your right arm. Walk to the other cone.
Step 3: Holding the dumbbell in the single-arm racked position, perform 10-12 reverse lunges, stepping back with your right leg. Return to the other cone keeping the dumbbell in the racked position.
Step 4: Perform 10-12 split jerks. Holding the dumbbell overhead, return to the starting cone one last time.
Round complete!
Rest 1-2 minutes and repeat entire sequence holding the dumbbell in your left arm. Perform 2-3 rounds per arm. Don't worry, your arms won't fall off mid-sequence, although having a good orthopedic surgeon on speed-dial might ease your anxiety.
Workout #3 – Alternating Four Corners Farmer's Walk
This four corners Farmer's Walk workout involves holding two dumbbells and performing each exercise in an alternating left side-right side fashion.
Step 1: Perform alternating single leg Romanian deadlifts, 6-8 each side. Walk to the other cone.
Step 2: Perform 6-8 alternating-arm hang cleans. Finish with each dumbbell in the shoulder carry racked position. Walk to the next cone.
Step 3: Perform 6-8 (each side) alternating lunges (front or reverse) holding the dumbbells in the racked position. Walk to the other cone.
Step 4: Perform 6-8 (each side) dumbbell upper cuts. Walk back to the starting cone carrying the dumbbells overhead.
Round finished!
Perform 2-4 rounds, resting 2-4 minutes between rounds.
BONUS Workout– The Kettlebell Great 8 Farmer's Walk
Call me Fed-Ex because I always deliver! Here's a bonus Metabolic Farmer's Walk workout using a kettlebell for your fat-scorching, lung-burning, and muscle-pumping pleasure!
This Farmer's Walk workout uses a new kettlebell exercise called "heart beats." I learned this movement from Dan John in his recent DVD series. Dan always puts out great information and his latest DVD series doesn't disappoint.
Use the same general structure as the previous three workouts.
Step 1: Perform 8 one-arm KB swings using your left arm. Walk to the other cone holding the KB by your side in your left hand.
Step 2: Perform 8 one-arm KB swings using your right arm. Walk to the next cone with the KB in your right hand.
Step 3: Perform 8 KB Snatches using your left arm. Walk to the next cone holding the KB in the racked position.
Step 4: Perform 8 KB snatches using your right arm. Carry the KB back to the other cone holding it in the racked position.
Step 5: Perform 8 push jerks using your left arm. Carry the KB to the other cone holding overhead.
Step 6: Perform 8 push jerks using your right arm. Carry it to the next cone, holding it overhead.
Step 7: Perform 8 two-arm KB swings. Walk back to the other cone while simultaneously performing KB heart beats.
Step 8: Perform 8 more two-arm swings. Walk back again performing the KB heat beats.
One Round Complete! Have a seat and marvel at the Rorschach test-like pile of vomit at your feet. What would Freud say?
Perform 2-4 sets with 2-4 minutes rest between sets.
Coaching Tips
• Use a weight that's heavy enough to challenge you but not so heavy that you can't complete the entire sequence without dropping the weight.
• Each of the Farmer's Walk workouts begins in the hip carry position, progresses to the shoulder (racked) carry position, and finishes with an overhead carry. This is done to prevent grip fatigue from interfering with the intensity and duration of the sequence.
• As your grip tires, the carry position of the weight is changed in a manner that requires less from the hands and more from the shoulders and core. Furthermore, this change in carry position makes the workouts more comprehensive and well rounded.
• Take long strides and move as fast as you can during each workout.
• Ensure progress each workout by adding load, adding reps to each exercise, reducing the rest interval, or lengthening the distance between the cones.
• These Four Corners Farmer's Walks workout protocols are best performed as "finishers" at the end of an upper body emphasis workout.
Final Thoughts
Although I've provided you with multiple, battle-tested Farmer's Walk workouts, in no way is this article an exhaustive list of what can be done with this "four corners" idea. The beauty of using this system is that you're only limited by your creativity.
(Alternatively, you might consider buying my Strength Training for Fat Loss DVD to inject some fat-stripping complexes and a few other tricks into your otherwise ho-hum routine.)
I've shown you how to take a great idea (Farmer's Walks) and make it even better! If you hate doing traditional cardio, or just need a good old-fashioned metabolic shock, then these Farmer's Walks workouts will add some much-needed variety to your workouts.
Image via WikipediaVibram Fivefingers are the only shoes I've ever seen (or owned!) that cup each toe in its own little pocket of material. They're kind of like gloves for your feet; or toe socks that are shoes. Children love to stop and stare at my feet whenever I wear them, and they draw plenty of surreptuous glances from adults too.In fact, I wore my Vibrams - as I liked to call them, though perhaps Five Fingers would have been a better name - when I walked the West Highland Way in Scotland. As you can imagine, the Vibram shoes left distinctive marks in the Scottish mud, leading to rumours of a Bigfoot somewhere along the route. The stories were getting wilder and wilder, until someone finally noticed what I was wearing on my feet. I think everyone was a little disappointed to find out that there was no Bigfoot, and that it was only me.
There are different styles and colours of Vibram Five Finger shoes. I opted for the rather staid black ones, though I was tempted by the grey/orange combo. Sometimes it looked as if I'd just stepped in tar, because they mould well to the foot. Getting your toes into each individual toe hold can take a little getting used to, but in general it wasn't too hard.
One thing that I didn't expect is that you really can't use Vibram Fivefingers Classics in water. The water pulls the shoe right off your foot, as the material only covers your toes and heel. The Vibram Fivefingers Surge has a strap to hold it on your foot, while the Vibram Fivefingers KSO completely covers the foot in an elastic kind of way.
Many people are starting to see the benefits of barefoot running, and Vibram Fivefingers can make a good intermediate step. Barefoot runners often have to suffer from cuts and scratches from rubbish or natural debris and a pair of Classics can help protect the sole while allowing your body to get into a natural gait. Even if you don't like running the feeling of cobbles or grass beneath your feet is particularly nice.
Labels:
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Saturday, February 11, 2012
If you’re anything like me… you HATE doing cardio! I can’t even stand the word, “cardio”. It conjures up childhood memories of watching my mom follow along with a Jane Fonda VHS while wearing tights and those knee-high bushy pink socks. — *shiver*Max Effort Cardio?
Discovering The Essence of Hard Core Fat Loss
But I DO like the idea of burning off thick layers of beer belly fat and nastiness, without my butt going numb on a bicycle seat or bouncing around on colorful plastic blocks. In fact, the only thing I really enjoy doing in the gym is lifting heavy barbells and throwing around odd objects. So, as a part of my Lean Hybrid Muscle experiment I decided to utilize what I call “Max Effort Cardio”.Discovering The Essence of Hard Core Fat Loss
Max Effort Cardio is where I illicit a cardiovascular response via mulitjoint barbell exercises or strongman training. So, instead of the typical max effort singles and triples, I use a slightly lighter weight and perform back to back sets of 5′s… and here is the secret to this whole concept, with very MINIMAL rest intervals.
I know, I know… you’re probably saying, “Elliott, that doesn’t make any sense! Everything that I have been taught about weight training says that I should rest 2-3 minutes between max effort attempts — you must be going mad!”
Yes, I HAVE gone mad a long time ago… but all respected scientists do so eventually
Just bare with me for a moment!
If you consider that my Max Effort Cardio system forces your muscles to adapt by increasing Mitochondrial Density, you already understand that this means an increase capacity for fat burning ALL DAY LONG. In fact, it has been noted that weight training in a similar fashion to what I have described also keeps your metabolism burning at an accelerated rate for several hours after completing your training session.
This is in stark contrast to the immediate drop in metabolic rate when engaged in low intensity cardio, such as jogging or pedaling on a stationary bike.
Below is a workout for you to try… but you have to make me a promise. After you try the workout post a comment on this blog post about how you felt and if you think that this type of training can help ANYONE get bigger muscles and burn fat at the same time!
Try this:
Set a barbell with either 95 lbs or 135 lbs (more if you are a monster)
Perform 5-10 sets of 5 Thrusters (see the video below) with less than 30 seconds between sets.
If this doesn’t get your heart beating faster than a jack-rabbit’s in heat, then you’re probably dead.
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