How do I Determine How Much Weight to Lift?
When choosing the amount of weight to use, the main goal is to lift a weight that is heavy enough so that you reach "failure" (or very close to it) at the end of each set. Failure simply means that you should be struggling by the last one or two repetitions.
Typically, for resistance training you want to incorporate a weight that is between 70-85% of your 1RM (1 repetition maximum weight). By using this calculation you should get a weight that can only be lifted between 8-10 repetitions, which is considered the ideal range for building muscle.
Here a step by step example of how you can estimate how much weight should be lifted for each weight training exercise:
Step 1:
Determine your 1RM for each exercises. This is the maximum amount of weight you can lift, using proper form.
Step 2:
Use your 1RM to plug in to the formula below.
(1RM) X (.70 - .85) = Estimated weight
Step 3
Using the estimated weights you calculated using the formula above, perform one set to failure, for each exercise. Keep track of the number of repetitions you were able to complete then add or decrease weight until you are able to perform the number of repetitions that your program specifies.
*Remember, using weight that is too light will primarily increase your muscular endurance, but won't stress the muscle fibers enough to stimulate significant growth. Using weight that is too heavy on the other hand will stimulate your nervous system and in turn increase your strength, but won't incorporate the optimal number of repetitions required to build muscle.
Tuesday, December 15, 2009
Eat before Exercise... get more from your workout!
Exercisers who eat before they work out have more energy and stand to burn more fat.
Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves. Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."
Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.
Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton. Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.
WHAT TO EAT WHEN
Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."
So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.
Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least (and we hate to sound like your mother) eat something!
Article by:
Daryn Eller "Fuel your workout: exercisers who eat before they work out have more energy and stand to burn more fat". Muscle & Fitness/Hers. FindArticles.com. 06 Dec, 2009. http://findarticles.com/p/articles/mi_m0KGB/is_1_5/ai_n6097710/
Although your body burns some stored fat when you exercise, its main fuel is carbohydrate that's been stored in the muscles and liver in the form of glycogen. When your glycogen stores are depleted, your body will indeed tap more of its fat reserves. Without readily available fuel, you're not likely to feel too energetic. "And you won't burn more of anything if you can't muster the enthusiasm to master your toughest sets," says Nocton. "On the other hand, if you eat before exercise, whether it's a large meal several hours in advance or a small snack only minutes ahead of time, you'll have the extra oomph you need for an energetic and effective workout."
Here's the reason: Before carbohydrate is tucked away in your muscles and liver as glycogen, it enters your bloodstream in the form of glucose (also called blood sugar), a readily available source of energy that helps perk you up when you're feeling hungry and fatigued. If the glycogen stored in your muscles and liver is low, your body can rely on glucose for fuel; if you already have a fair amount of stored glycogen, your body will use the glucose as a secondary source of energy and spare the glycogen. "It means that you have two sources of fuel as opposed to one, so you can last a lot longer," says Jackie Berning, RD, a sports nutritionist and assistant professor in the department of biology at the University of Colorado at Colorado Springs.
Something else you should consider is that the muscles and liver can only store so much glycogen. It's important to "top off" your reserves fairly often, even if you haven't been doing much: During a long night's sleep, the body depletes as much as 80 percent of the glycogen stored in the liver. "That's why eating a little something before you exercise in the morning can really help," says Nocton. Moreover, it doesn't take long to deplete stored glycogen during exercise, and it gets used up even faster when the weather is warm. "If you're playing an intense tennis match without having eaten and it's warm outside, it may take only 30 to 40 minutes before you deplete your glycogen," says Berning. Eating before a match will not only help you last a lot longer, it will also help settle the gastric juices that make your stomach growl and ward off the feelings of lightheadness and fatigue that can make it difficult to perform well.
WHAT TO EAT WHEN
Naturally, the fact that you shouldn't exercise on an empty stomach doesn't mean that you should eat a three-course meal 10 minutes before hitting the gym. In general, the closer you get to your workout start time, the fewer calories you should eat. The nutrients that make up those calories should also shift. Because it takes the body four to six hours to digest fat, about three hours to digest protein and about two hours to digest carbohydrates, it's important to winnow down the protein and fat content of your meal or snack as you get closer to exercise. "You're not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it's also trying to rush to your exercising muscles," says Berning. "In the end, it doesn't do a very good job of either one."
So, here are a few rules of thumb to follow: If your workout is four hours away, eat a regular meal that combines protein, fat and carbohydrates, then have a small carbohydrate-rich snack closer to your exercise session to tide you over. Three hours before working out, make it a smaller meal and lighten up a bit on the protein and fat. Thirty to 90 minutes before exercise, have a snack of easily digested carbohydrates (see below). If you only have the 15 minutes between, say, leaving your office and hitting the gym to grab something, go for a sports drink or a few Saltines. Also keep in mind that while eating high-fiber foods is important for good health, they're best eaten after or long before exercise, since they can cause bloating and other annoyances that will make you feel uncomfortable when working out.
Finally, be aware that finding what works perfectly for you might take some trial and error. Some people find that certain foods and beverages eaten close to exercise are troublesome, while others find that they can eat a big meal and work out an hour later with no problem at all. So do a little experimenting, but at least (and we hate to sound like your mother) eat something!
Article by:
Daryn Eller "Fuel your workout: exercisers who eat before they work out have more energy and stand to burn more fat". Muscle & Fitness/Hers. FindArticles.com. 06 Dec, 2009. http://findarticles.com/p/articles/mi_m0KGB/is_1_5/ai_n6097710/
Muscle Burns more calories than fat. Fact? or Fiction?
How many calories does muscle burn each day?
According to an article written by fitness expert, Dr. Cedric X. Bryant, the Chief Science Officer for the American Council on Exercise (ACE).
The common stat experts and laypeople alike tend to cite is that a single pound of muscle can burn 30-50 calories per day—so the more muscle you build, the more calories your body will burn all day long. But Dr. Bryant writes that research indicates otherwise. According to an article he wrote for the ACE FitnessMatters newsletter:
Muscle tissue has been observed to burn roughly seven to 10 calories per pound per day, compared to two to three calories per pound per day for fat. Therefore, if you replace a pound of fat with a pound of muscle, you can expect to burn only approximately four to six more calories a day. Given the fact that the average person who strength trains typically gains approximately 3 to 5 pounds of muscle mass over a period of three to four months, the net caloric effect of such a training regimen is very modest—only 15 to 30 calories per day (the equivalent of a few potato chips)."
Hmm...that doesn't sound too motivating. But then again, every little bit helps, right? If you were to decide to either burn 15-30 more calories per day or NOT, wouldn't you still choose to burn it? I would. Over time, it adds up. That's 450-900 more calories burned per month, or 5,400-10,800 more calories burned in a year—that's about a 3-pound weight loss, simply by building and preserving your muscle mass. That sounds pretty good to me!
But remember, strength training offers your body many more benefits than just increased calorie burn! If you're cutting calories to lose weight, it will help reduce the amount of muscle you lose in the process, which could be significant. Plus it helps you improve your appearance, remain strong and independent, decrease joint pain, strengthen your bones and improve your athletic performance. Those all sound like valuable reasons to keep lifting weights to me.
Read the complete article:
http://www.dailyspark.com/blog.asp?post=how_many_calories_does_muscle_really_burn_not_as_much_as_you_think
According to an article written by fitness expert, Dr. Cedric X. Bryant, the Chief Science Officer for the American Council on Exercise (ACE).
The common stat experts and laypeople alike tend to cite is that a single pound of muscle can burn 30-50 calories per day—so the more muscle you build, the more calories your body will burn all day long. But Dr. Bryant writes that research indicates otherwise. According to an article he wrote for the ACE FitnessMatters newsletter:
Muscle tissue has been observed to burn roughly seven to 10 calories per pound per day, compared to two to three calories per pound per day for fat. Therefore, if you replace a pound of fat with a pound of muscle, you can expect to burn only approximately four to six more calories a day. Given the fact that the average person who strength trains typically gains approximately 3 to 5 pounds of muscle mass over a period of three to four months, the net caloric effect of such a training regimen is very modest—only 15 to 30 calories per day (the equivalent of a few potato chips)."
Hmm...that doesn't sound too motivating. But then again, every little bit helps, right? If you were to decide to either burn 15-30 more calories per day or NOT, wouldn't you still choose to burn it? I would. Over time, it adds up. That's 450-900 more calories burned per month, or 5,400-10,800 more calories burned in a year—that's about a 3-pound weight loss, simply by building and preserving your muscle mass. That sounds pretty good to me!
But remember, strength training offers your body many more benefits than just increased calorie burn! If you're cutting calories to lose weight, it will help reduce the amount of muscle you lose in the process, which could be significant. Plus it helps you improve your appearance, remain strong and independent, decrease joint pain, strengthen your bones and improve your athletic performance. Those all sound like valuable reasons to keep lifting weights to me.
Read the complete article:
http://www.dailyspark.com/blog.asp?post=how_many_calories_does_muscle_really_burn_not_as_much_as_you_think
Finding your "Target Max Rate"
In order to have an effective aerobic workout, you need to know what your maximum heart rate. With your max heart rate you can determine your target heart rate which will ensure you get the most out of your workout. You can purchase devices that will calculate it for you or you can do it yourself and probably get a more accurate reading. The SubMax 1-Mile Walking Test is a great way to find your max heart rate.
Step 1:
Go to any high school or college track (most are 400 meters or 440 yards around) and walk or stride as fast as you can in your current condition. Walk as fast as is comfortable for 4 continuous laps. Monitor your heart rate on the 4Th lap, either by taking your pulse or using your heart rate monitor, to determine your average heart rate. Note: The first three laps are just to get you to reach a heart rate plateau.
Step 2:
Determine your aerobic fitness level by using the definitions below.
Poor Shape: +40 bpm
Definition (you do not exercise at all or have not exercised in last 8 weeks)
Average Shape: +50 bpm
Definition (you walk a mile 3 times a week or perform any aerobic activity 3 times a week for 20 minutes)
Excellent Shape: +60 bpm
Definition (you regularly have training sessions that total more than 1 hour a week or you walk or run at least 5 miles a week)
Step 3:
Add your Aerobic fitness level bpm to your 4Th lap avg bpm.
Formula (4Th lap avg + fitness level bpm = Maximum Heart Rate)
Example:
My 4Th lap average = 145 bpm
I'm in average shape +50 bpm
My max heart rate equals 180 bpm (beats per minute)
Now when I exercise and I want to keep my heart rate at a specific level (usually 70%of my max heart rate for aerobic activity) I'll know exactly what my target heart rate is. Which in the example above , 70% would be 136 bpm.
Step 1:
Go to any high school or college track (most are 400 meters or 440 yards around) and walk or stride as fast as you can in your current condition. Walk as fast as is comfortable for 4 continuous laps. Monitor your heart rate on the 4Th lap, either by taking your pulse or using your heart rate monitor, to determine your average heart rate. Note: The first three laps are just to get you to reach a heart rate plateau.
Step 2:
Determine your aerobic fitness level by using the definitions below.
Poor Shape: +40 bpm
Definition (you do not exercise at all or have not exercised in last 8 weeks)
Average Shape: +50 bpm
Definition (you walk a mile 3 times a week or perform any aerobic activity 3 times a week for 20 minutes)
Excellent Shape: +60 bpm
Definition (you regularly have training sessions that total more than 1 hour a week or you walk or run at least 5 miles a week)
Step 3:
Add your Aerobic fitness level bpm to your 4Th lap avg bpm.
Formula (4Th lap avg + fitness level bpm = Maximum Heart Rate)
Example:
My 4Th lap average = 145 bpm
I'm in average shape +50 bpm
My max heart rate equals 180 bpm (beats per minute)
Now when I exercise and I want to keep my heart rate at a specific level (usually 70%of my max heart rate for aerobic activity) I'll know exactly what my target heart rate is. Which in the example above , 70% would be 136 bpm.
Sunday, December 13, 2009
Don't like to run? Try Circuit Training!
If your seeking to maintain a healthy lifestyle or an affective weight loss program, your life will include frequent carido workouts. While am a fan of cardio exercise, I'm not a big fan of running or jogging to get my cardio in for the day. But I've got to do something to work up a sweat...the answer...Circuit Training! If the goal for cardio is to elevate your heart rate for a sustained period of time(typically 20-30 min) and you share my lack of interest in running, then substitute the treadmill for a chair and a few weights and be amazed at the results.
What Is Circuit Training?
Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because You change muscle groups for each exercise, no rest is needed between exercises. This gets the heart rate up and keeps it up, which usually doesn't happen during regular resistance training. Sometimes, to up heart rate further, aerobics is added in between the resistance exercises.
For example:
You spend 45 seconds performing an exercise then you jog in place or do jumping jacks for 30 seconds and move to the next exercise for 45 seconds and repeat until you've performed each exercise. (usually between 6 - 8 exercises)
Is it as effective as running?
It is my opinion that circuit training is more effective than running because it not only gets your heart rate up to cardio levels but it engages all the major muscle groups, including your core, for a better calorie burn. The more muscle groups you enlist for your workout the more fuel it takes to use those muscles. Not only do you get the benefit of running from this workout, you also build lean muscle and tone your body at the same time. So while I'm not a fan of running, I'm a huge fan of "more reward for the same effort". How about you?
Equipment needed:
1. A small weight set with 3 different size weights.(ie. 3 lbs, 5 lbs, 7 lbs)
- you can also use resistance bands instead of weights
2. A Chair / Pilates ball
3. A clock or watch (I prefer an analog clock or watch with a second hand)
Sample of circuit exercises:
Military Press - shoulders
push-ups - chest
standard curls - biceps
kickbacks - triceps
crunches - abs
lawnmowers - back
squats - quads
leg curls - hamstrings
calf raises - calves
Ideally, you want to reach aprox.40% to 70% of your maximum heart rate.
(see my article on finding your max heart rate) This should easily be accomplished by moving from one exercise to the next with no breaks. once you've completed all the exercises take a quick breather(aprox. 60 secs) and begin again. Your goal should be 3 rounds and it should take you about 30 mins to complete.
Studies have shown that Circuit training with weights can improve cardio fitness by 12% and strength by 17% while circuit training with weights-and-jogging can improve cardio fitness by 17% and strength by 22%.
What Is Circuit Training?
Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group. Because You change muscle groups for each exercise, no rest is needed between exercises. This gets the heart rate up and keeps it up, which usually doesn't happen during regular resistance training. Sometimes, to up heart rate further, aerobics is added in between the resistance exercises.
For example:
You spend 45 seconds performing an exercise then you jog in place or do jumping jacks for 30 seconds and move to the next exercise for 45 seconds and repeat until you've performed each exercise. (usually between 6 - 8 exercises)
Is it as effective as running?
It is my opinion that circuit training is more effective than running because it not only gets your heart rate up to cardio levels but it engages all the major muscle groups, including your core, for a better calorie burn. The more muscle groups you enlist for your workout the more fuel it takes to use those muscles. Not only do you get the benefit of running from this workout, you also build lean muscle and tone your body at the same time. So while I'm not a fan of running, I'm a huge fan of "more reward for the same effort". How about you?
Equipment needed:
1. A small weight set with 3 different size weights.(ie. 3 lbs, 5 lbs, 7 lbs)
- you can also use resistance bands instead of weights
2. A Chair / Pilates ball
3. A clock or watch (I prefer an analog clock or watch with a second hand)
Sample of circuit exercises:
Military Press - shoulders
push-ups - chest
standard curls - biceps
kickbacks - triceps
crunches - abs
lawnmowers - back
squats - quads
leg curls - hamstrings
calf raises - calves
Ideally, you want to reach aprox.40% to 70% of your maximum heart rate.
(see my article on finding your max heart rate) This should easily be accomplished by moving from one exercise to the next with no breaks. once you've completed all the exercises take a quick breather(aprox. 60 secs) and begin again. Your goal should be 3 rounds and it should take you about 30 mins to complete.
Studies have shown that Circuit training with weights can improve cardio fitness by 12% and strength by 17% while circuit training with weights-and-jogging can improve cardio fitness by 17% and strength by 22%.
Monday, November 16, 2009
November 16, 2009
I Think:
Mans knowledge of health and fitness is increasing from year to year and each year scientists perform new studies and have new breakthrough's on the cause of obesity. Soooo... why is it that the obesity rate continues to skyrocket? And why is it that all these new "must do" diets and exercise programs that come out every year with the promise of quick results only seem to make a few people a lot of money, a few people a little thinner and a lot of people just as overweight as the day they started? Truth be told, the only results I've experienced with most of these programs are frustration and more pills, potions and DVDs that clutter the cabinets. It seems to me that as years go by we're losing more people than we're saving from unhealthy lifestyles. Why?
I found:
The following are just a few of the sites that I looked at to find some answers.
This site lists the top 10 reasons people don't exercise:
Top 10 reasons
These 2 sites have information on obesity:
Obesity site1
Obesity site2
I learned:
I don't need a website to tell me why people get so frustrated with personal health and fitness. I can simply reflect on my own personal struggles with it. As I look introspectively and also reflect on the interactions with many people in my life; whether it be work environment, social setting, church, school or fitness training, it has been my observation that frustrated people do nothing and people avoid pain at all costs. In contrast, people are empowered by knowledge! People achieve the unthinkable when they apply that knowledge and move to action. When I started working on my personal fitness some 15 years ago, I did what most do, take the; Ready... Fire... Aim approach. I didn't take the time to learn how to do it, I just did it. I got my gym pass, I saw the "meat-head" in front of the mirror heaving the weights around and did my best to follow his example while trying not to embarrass myself. That method created unnecessary frustration and pain and I wasted years before I figured out the correct way to fitness train. I will share the formula for my success in my next post.
Mans knowledge of health and fitness is increasing from year to year and each year scientists perform new studies and have new breakthrough's on the cause of obesity. Soooo... why is it that the obesity rate continues to skyrocket? And why is it that all these new "must do" diets and exercise programs that come out every year with the promise of quick results only seem to make a few people a lot of money, a few people a little thinner and a lot of people just as overweight as the day they started? Truth be told, the only results I've experienced with most of these programs are frustration and more pills, potions and DVDs that clutter the cabinets. It seems to me that as years go by we're losing more people than we're saving from unhealthy lifestyles. Why?
I found:
The following are just a few of the sites that I looked at to find some answers.
This site lists the top 10 reasons people don't exercise:
Top 10 reasons
These 2 sites have information on obesity:
Obesity site1
Obesity site2
I learned:
I don't need a website to tell me why people get so frustrated with personal health and fitness. I can simply reflect on my own personal struggles with it. As I look introspectively and also reflect on the interactions with many people in my life; whether it be work environment, social setting, church, school or fitness training, it has been my observation that frustrated people do nothing and people avoid pain at all costs. In contrast, people are empowered by knowledge! People achieve the unthinkable when they apply that knowledge and move to action. When I started working on my personal fitness some 15 years ago, I did what most do, take the; Ready... Fire... Aim approach. I didn't take the time to learn how to do it, I just did it. I got my gym pass, I saw the "meat-head" in front of the mirror heaving the weights around and did my best to follow his example while trying not to embarrass myself. That method created unnecessary frustration and pain and I wasted years before I figured out the correct way to fitness train. I will share the formula for my success in my next post.
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