This is a question that has been much debated over the years and does not come with an easy answer. I can tell you what has worked with my clients over my twenty years of training.
I cater to the general population, which let’s face it, thats most of us. I like to see two days of lifting a week, three to four days of cardio and a sound diet. Let me now elaborate on my three tiered approach.
With weight-lifting or negative resistance training I like full body workouts set up in a push/pull fashion, with a heavy emphasis on functional movements. I also like to focus on corrective movements based on the Functional Movement Screen (http://www.functionalmovement.com/fms) that I give to all my clients.
The cardiovascular approach we take is very low risk. Two days of elliptical and two days of spinning. Both are no impact cardiovascular options which is key to safety and continuance of regular cardiovascular training. Elliptical training should be done at 55-65% of maximal heart rate to help build a strong cardiovascular base. Spinning covers the need for interval training which is essential. See link for good explanation: http://www.sparkpeople.com/blog/blog.asp?post=7_good_reasons_to_try_interval_training.
As far as diet is concerned, we have a very specific approach that combines a detox cleanse and simple to follow five meal a day approach. It is very much based on being able to fit into the busy schedules that everyone seems to have these days. For more details see link: http://jettllc.biz/services/nutrition/.
I hope this helps and if you are interested in further explanations or just general FAQs please feel free to peruse our website www.jettllc.biz.
What will you be thinking about when Auld Lang Syne is playing? I should frame this a little more particularly, I am referring to your health and fitness in the past year…this is not me trying to be Tony Robbins.
I myself have had ups and downs in 2016. I was able to focus for better or worse on a lot of weight lifting à la bodybuilding. To the point that I was contemplating entering a contest/show. This style of lifting however does come with a cost. It is all consuming, very painstaking and the rewards comes slowly. You cardio suffers, your flexibility and speed as well. But boy do you love looking in the mirror, it becomes very narcissistic.
That being said my martial arts training very much fell by the wayside, but not only due to bodybuilding. I have been having foot issues, more specifically – Morton’s Neuromas. This led to surgeries in each of my feet. The second round of surgeries will be January the 13, 2017 (yes I need two surgeries in each foot). This for all intents and purposes has brought me to a complete halt. I have only recently gone from using the upper body cycle (UBC) to recumbent elliptical and I swim when I can.
The last time I lifted was Thursday November the 17, 2016. For those that bodybuild you know thats enough to put you into absolute freakout mode. Fortunately I have vacillated from aerobic to anaerobic training so many times over the years it doesn’t really bother me and it actually sets me up for the New Year.
My plan for the New Year, although due to my next surgery really won’t go fully into effect until Spring will be focused on cardio, flexibility, speed and martial arts. I will also try my hand at grappling as well to compliment my Kung Fu training. My strength training will be greatly reduced most likely two days a week.
I am looking forward to this change of pace and programming, and pushing the limit with my new focus for 2017.
The New Year is here and the time for diet draws nigh!! I must admit with my greatly reduced mobility (thank you foot surgeries) mixed with holiday vacations and all the food and good cheer that come with I have been struggling to maintain my schoolboy physique.
I am up about ten pounds and since I have not lifted weights in six weeks (again thank you foot surgeries) I am losing muscle mass rapidly. I don’t mind the ego hit that comes with the muscle loss but muscle mass burns calories (one pound of muscle burns about 40 calories a day).
I have had some success with the upper body cycle and the recumbent elliptical. I have struggled with getting to the pool for lap swimming; I just need to buckle down and make it happen.
That being said, it’s time to address diet. I have been sucked into holiday mode and have quite frankly been eating horribly. I think partially due to the fact that with my reduced level of activity I’m not mentally as focused on diet and exercise as much. This morning I upgraded to a premium membership on my LoseIt app and will be using it everyday until I reach my goal weight.
I am still trying to figure out what my goal weight should be, I have been as heavy as 200 hundred pounds when really lifting heavy and as light as 164 pounds when really pushing the mountain biking and triathlete pursuits. My focus in the New Year will be martial arts and general endurance. This course of action of course is best helped by staying lean and mean, most likely I’ll shoot for 165 pounds.
My time will be split between lots of cardio with an emphasis on interval training, some weight lifting (most likely only two days a week) and martial arts training.
The main thing to remember for myself and anyone else reading this is simple…there is no exercise regimen that can outperform a bad diet. So even though my exercise regimen will change, my real focus will be on using the LoseIt app and really watching what I eat. Otherwise I will not hit my goal weight. I hope to hit my goal by March at the latest. My starting weight is 179 pounds.
I’ll keep you posted…
How do you keep your focus on physical fitness while you are injured? It is an issue I am wrestling with currently. I am preparing for my second round of surgeries on my feet (yes both feet) in January.
I have been literally trying to keep my steps to a minimum to heal as fast as possible and avoid possible scar tissue and nerve damage (a possibility if I don’t ease back into my everyday routine). I keep a fold up tripod stool with me that I sit on whenever possible while at work and recently got a temporary handicap placard for my car. The handicap placard is somewhat helpful; but his humbling experience has also led me to the sad conclusion that the Bethesda area is really not very accommodating for those with disabilities, especially for longterm parking.
Some much energy is spent trying to not move and taking extra time for every task because of my naturally slower approach to everything that it’s hard to get motivated to workout. I started with using an upper body cycle and in just the past ten days or so I have started using a recumbent elliptical. It feels pretty good but of course it is harder to burn calories in a recumbent position.
I have been trying to eat less to not gain weight, my muscle mass due to not lifting weights is being affected, which is a little bit of vanity hit but there is a upside. I will be going back into martial arts full force once this is all over (hopefully April, 2017) and being lighter is a good thing for speed and agility. I will also be focusing on a lot of stretching and I have promised my self to try my hand at some grappling training.
All that being said, as mention it is a struggle to stay motivated and it is a little depressing to be so immobilized. However I am enjoying reading more and catching up on some Netflix viewing. I am doing my best to stay upbeat and have also been doing research for how I want to structure my eventual return to the physical.
Keep me in your thoughts and if you can move do it…you may not alway be able to one day!!
If you have been keeping up with my blog posts, you’ll have hopefully picked your Summer Plan by now, if not quickly read the last post – http://jettllc.biz/summer-plan/
So now that you have picked your Summer Plan; what are your summer goals? What do I mean by this exactly? Let’s say you picked rock climbing, do you have a spot picked out to practice be it indoors or outdoors? Do you have a schedule and routine to keep you on track? Is there any equipment that you need to purchase? Is there a book or magazine that may help hone your skills? Are there lessons or coaching that you can take?
I’m a fan of immersing myself in my activities and learning as much about them as possible, and to practice them as much as possible to get results and achieve success. If you take this approach you certainly will move forward in your pursuits. You will also find that you have built in “mandatory” leisure time, which we all need in our desperately busy world while becoming more healthy all at the same time.
I have two goals for this Summer:
1. Bench – 225lb.
Squat – 3151b.
2. Pass another belt test at my martial arts school – www.taiyimkungfu.com
Please let me know what your goals are and if I can help you to achieve them.
Only 8% of people keep their New Year’s resolutions. How can we change this?! This advice of course will be dealing with health and wellness.
First and foremost come up with your plan, what do you want to achieve and how will achieve it. Don’t make your fitness goals unrealistic, don’t keep you real self and your ideal self to far from each other.
If you want to exercise more:
- Join a gym
- Get a personal trainer
- Invest in some exercise DVDs
- Join a running club
- Join a martial arts studio
- Start taking spinning classes
- Try Zoomba
If you want to lose weight:
- Pick a diet that works for you – Paleo, South Beach, Bullet Proof diet etc. All diets work if you stick to them
- Get an app on your phone to help track your meals and calories
- Make an appointment with a nutritionist
- Stop drinking alcohol or greatly reduce your drinks per week
- Cut out the sugar…you’re sweet enough
I would also use your phone or calendar to schedule all of your exercise and nutrition goals, make it a part of your life. The built in reminders on your calendar will help greatly in keeping you honest.
If this isn’t enough check our website www.jettllc.com or contact me directly firstname.lastname@example.org and I’ll try and help.
Make your New Year’s resolutions a reality with proper planning and execution.
Happy New Year!!