Tag: Exercise

What Type of Workout(s) Should I Be Doing?

March 8, 2022

| Health and Wellness, Workouts

We humans always feel the need to complicate things. Never is this more apparent than when it comes to trying to lose weight and get in shape.

People are always looking for that perfect workout. That perfect diet. One day it’s HIIT., One day it’s barre, One day it’s yoga, etc., etc. If this sounds like you then let’s stop for a second and take a deep breath in through your nose. Hold it for a count of 4 seconds. Then slowly exhale through your mouth for 4 seconds. OK, feel better now?

Here is the deal. I am going to break this down as simply as possible. At the end of the day, unless you are training for a specific sporting event, race, etc, it isn’t any more complicated than what I am about to tell you.

If you are currently only doing “cardiovascular” training such as running, cycling, etc. then add some weight training and yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are a meathead currently clanging and banging the weights away at the gym, then add some HIIT and/or cardio training as well as some yoga/mobility/flexibility training 2-3 times per week for 30-60 minutes.

If you are currently only doing Yoga, then add some strength training and cardiovascular or HIIT training 2-3 times per week for 30-60 minutes.

If you currently only lift and do cardiovascular or lift and do H.I.I.T. then add yoga 2-3 times per week.

Understand where I am going with this?

Don’t have 30-60 minutes a day to do this type of training? Then do 15-30 minutes.

Don’t have time for a full yoga class? Then pick out 1-2 short yoga flows of 10-15 minutes that focus on your whole body and add them to the end of your other workout routines or do them just before bed to relax.

Don’t have time for HIIT or Cardio then add it for 10-15 minutes at the end of your weight training workout.

Get the idea?

The exact workout program doesn’t make a ton of difference if

You are training your whole body
You work out hard each workout
The workout is challenging and gradually increases in difficulty
It is done consistently

If your workouts include all the above, then in a short time you will see results.

There is no perfect workout routine. The key for optimal health and performance is to make sure that you do some form of resistance/strength training, HIIT or cardio training and yoga/mobility/flexibility to keep your body looking and functioning optimally.

It doesn’t need t be fancy or complicated. Simple, challenging, and consistent is all that really matters.

If you’re not sure how to do any of these types of exercise, then hire a coach to help get you on the right track.

Yours in health.

Kevin

Self-Maintenance

November 11, 2021

| Health and Wellness

As I have gotten older and more banged up over the years it has become more apparent than ever the importance of taking care of myself. Unfortunately, as a busy father, husband, business owner and student I tend to always put other priorities in front of my own. This can oftentimes lead to me getting injured or sick and when your injured and sick you can’t really take care of anyone else. The key to long-term health, fitness, and fat loss is what I like to call self-maintenance.

Imagine for a minute that the car you have now is the only car you can drive for the rest of your life. I’d bet you would take great care of that car, wouldn’t you? You would get all the maintenance done on time, keep it clean, use the best gas, etc. Well, our bodies are like that one car. It’s our only vessel for this lifetime so if you want it to last and run optimally you need to keep up on the maintenance. To keep this simple I created a checklist below. It’s kind of like the maintenance schedule in the owner’s manual of your car.

Priority 1: Medical Maintenance

Annual Physical and Blood Work. This should be done annually and always keep a record of your blood test results. Getting a regular check-up and blood work can help you discover if certain health markers are out of range and let you know of possible early illness or disease so that you can take the proper actions to fix the problem early. The basic blood test should be these, CBC with different DHEAS, free T3, free T4, TSH
Total and free testosterone. CMP, B12/folate, GGT, Insulin, Glycomarck, HgB 1AC, PSA free PSA, Vitamin D. You doctors will also do a urinalysis.
Colonoscopy. I know this is most people’s least favorite exam. The prep for the test alone sucks. Nonetheless it is important to get it done. The ACS recommends that people at average risk* of colorectal cancer start regular screening at age 45. This can be done either with a sensitive test that looks for signs of cancer in a person’s stool (a stool-based test), or with an exam that looks at the colon and rectum (a visual exam).For people without a family history of cancer it is recommended to get this exam beginning at age 50.
Annual Mammogram and OBGYN Visit: All women should have an annual exam by their OBGYN. Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms (x-rays of the breast) if they wish to do so. Women age 45 to 54 should get mammograms every year. Women 55 and older should switch to mammograms every 2 years or can continue yearly screening.
Prostate Cancer Screening. Yup time to bend over and take it like a man. Age 50 for men who are at average riskof prostate cancer and are expected to live at least 10 more years. Age 45 for men at high risk of developing prostate cancer. This includes African Americans and men who have a first-degree relative (father or brother) diagnosed with prostate cancer at an early age (younger than age 65). Age 40 for men at even higher risk (those with more than one first-degree relative who had prostate cancer at an early age). It is also important for your urologist to exam your testes for lumps, varicoceles, etc. and testicular cancer signs.
Biannual Dental Examination and Cleaning. Going every 6-months for a dental check up and teeth cleaning will not only make the person you have to kiss happy but can help prevent developing more painful and serious conditions such as cavities, and gum disease.
Optometrist Exam: Having properly scheduled eye exams is important to keep your vision sharp. It is also important to discover any possible underlying conditions that may cause problems down the road. If you don’t have any symptoms or vision problems, doctors recommend getting regular eye exams based on your age:

Ages 20 to 39: Every 5 years
Ages 40 to 54: Every 2 to 4 years
Ages 55 to 64: Every 1 to 3 years
Ages 65 and up: Every 1 to 2 years

Priority 2: Self Care

Body Work and Massage Therapy. Getting a massage or other form of soft tissue work done weekly, once a month, or as needed is a great way to prevent injuries, and address, and care for injuries before they get worse. It will also keep you feeling great.
Chiropractic Care. Getting adjusted weekly or monthly is another great way to prevent you from getting injured. It can also keep chronic conditions that can flare up if left unchecked at bay.
Energy Work, Acupuncture: Energy work is something most people haven’t tried but I can tell you from personal experience that it works. Not only does it work, but it also can work wonders. The key is finding a qualified practitioner. If your body’s energy is not flowing properly it can lead to a host of injuries and illnesses. Getting energy work done once a month or as needed can make a huge difference in keeping you mentally, physically, and spiritually healthy.
Yoga and/or flexibility/mobility training. As people age, it is common to lose more and more flexibility and mobility. This can lead to injuries, poor movement, and aches and pains. Practicing yoga or other forms of flexibility and mobility are great ways to prevent injuries, decrease aches and pains and keep you moving young and nimble.
Weight training: Resistance training 2-3 days per week is the best way to add or at least prevent muscle loss as we age. It is also the best way to stay strong. Having more muscle mass and strength is one of the best indicators for longer life. Resistance training is also a crucial component for maintaining independence and quality of life as we age.
Anaerobic and Aerobic Training: Anaerobic fitness or interval training is a great way to improve and/or maintain fitness. Aerobic training or steady-state cardio is a great way to improve cardiovascular fitness. Incorporating both into your exercise routine will help keep your energy, physical stamina, and endurance high so that you can stay healthy and conditioned to be able to continue to participate in all types of physical activities.
Stress Management: Stress is a leading cause of disease. Aside from that, too much stress is just miserable. The key is to take steps to manage stress. Among these are meditation, yoga, breathing exercises, praying, getting outside in nature, exercise, improving sleep, massage, etc. By creating a routine or experimenting with different stress management techniques you can create a plan that works for you.
Improve Your Nutrition: This should be at the top of the list but I wanted to leave you with one of the most important aspects of self-maintenance, nutrition. The best way to help assure your health, fitness, recovery, and overall well-being is healthy nutrition. If you are putting crappy fuel, excess alcohol, or drugs into your body it cannot and will not run optimally. I will have a great new blog post soon on simplifying and saving time on nutrition coming soon. In the meantime, you can start by just choosing one of the following.

Reduce your sugar intake
Reduce your intake of unhealthy vegetable oils and use olive oil, coconut, and avocado oil
Eat more fruits and vegetables
Eat more protein
Drink more water

If you are not doing any of the above already I recommend choosing just one and starting with that until you have it down pat. Then add another etc. This makes it much easier to get going and stay consistent.

There you have it. It may seem like a lot but don’t let it overwhelm you. The first key is to stay on top of the medical aspect by staying up to date with the appropriate doctors’ visits. The second key is to choose which of the self-care techniques above resonates with you. You may need to experiment with different techniques or different practitioners until you find the modalities and practitioners that work for you. Once you do, however, you will always have a toolbox available to keep you fine-tuned and running optimally. It’s also great to have to fix you up when you have a breakdown.

To help you start getting these new self-maintenance habits in place I have created a FREE Trinity Fitness and Wellness Self Maintenance Schedule to make keeping track and staying consistent a hell of a lot easier. If you have any questions, comments, or concerns please comment below.

Wishing you the best in health, fitness, wellness, and happiness.

Kevin

Do What You Can Do

November 3, 2021

| Uncategorized

Do you have any nagging holding you back? A chronically sprained ankle, shoulder pain, back pain, knee pain, etc.? Have these injuries set back your training, activity, and quality of life? If you are lucky enough to not have any health or orthopedic issues now, then enjoy every second of it because sooner or later all of us will suffer from an injury and/or illness. This isn’t being pessimistic. It’s being real. It happens to the best of us, and it will happen again no matter what precautions you take. This doesn’t mean not take precautions. As I said above, it’s just being real. The fortunate thing is that there is a way to not let injury or sickness totally derail your training, fat loss, health, etc. Read on to find out how.

Recently I aggravated a back issue that I have. Bulging disks in my L-3-L5. If you have ever had your “back, go out” then you can relate to how painful and debilitating it can be. I was down for the count for a week and still suffering pain and limited mobility over a week later. I have done a lot of things to my body over the years. Some of it happened from accidents and others happened from doing stupid shit. Either way, it happened and now as a 48-year-old man with a lot of miles on him my body reminds me daily. The important thing to do first is address the injury and get it taken care of by seeing a doctor, chiropractor, therapist, energy worker, self-care etc. (for more information on self-care stay tuned for my next blog post, Self-maintenance). The next thing is to realize that although you cannot do exactly what you were doing before the injury there is always something that you can do.

Working as a personal trainer and strength coach for 30 years I have seen and heard it all. One of the things I see most is when someone suffers an injury, they just completely quit their training. For example, they have a shoulder injury, and they totally stop training. How about training your core, back, or legs? Maybe they have a knee injury, and they stop training. How about your whole upper body? You get the idea. The answer is do what you CAN do.

Below are some great ideas to help you continue training when you are injured or sick.

Train the rest of your body that is healthy around your injury.
Train a weak or lagging body part that you have been neglecting and wouldn’t have made the time to train otherwise. This is a perfect time to bring it up to par.
Cross-train. If you can’t run, walk. If you can’t walk, bike. If you can’t bike, use a bike ergometer. Swimming can also be a great alternative especially for lower body injuries. Try to find an activity that doesn’t aggravate the injured area and focus in that for the time being.
Modify or find an alternative exercise that you can do. Using different hand and foot positions can oftentimes help alleviate pain and take pressure off the injured area. Different exercise can also be better than others. For eg. low step-ups instead of lunges if you have a knee issue. Split squats or step ups holding dumbbells if you have a back injury. You can also try using a partial range of motion that doesn’t cause pain or isometrics.
Do less but do it more often. You can decrease the load you are using and use a lighter weight but perform the workout more often. The same goes for distance. If you normally run 5 miles 3 times per week Try running one or two miles 5x a week if it doesn’t hurt.
Go lighter and use tempo. By performing reps at a slower tempo with a lighter weight you are taking pressure off of the joint or injured muscles, but the slower tempo allows you to create more tension in the muscle being worked giving it a greater stimulus.
Use machines. Machines can be more stable. They are also great if you have a hand or wrist injury and cannot support a barbell, dumbbell, etc.
Do some yoga. Most people, especially weightlifters or people that sit all day for work can use the extra mobility work.

There you have it. Although there are even more ways to train around injuries it is important to be cautious and ideally be supervised by a professional trainer, doctor or therapist to assure that you don’t make the injury worse. Furthermore, once the injury is almost fully healed it is important to make sure that you do the proper rehabilitation and post rehabilitation therapy to make sure the injured area is properly strengthened and balanced so that you decrease the risk of reinjuring it.

Lastly, and possibly the most important thing is to realize that there is always something you can do. It may not be exactly what you want to do now but by continuing to train you can avoid falling into a rut, depression, and regression losing all your previous progress. So, pick yourself up, seek the advice a professional, keep a positive mindset and just do what you can do.

A Stretching Routine for People That Hate Stretching: Part 2

July 30, 2021

Do you sit behind a desk or at a computer all day? Do you stand in the same spot or do the same repetitive task day in and day out? If so, then chances are you are experiencing some form of neck, back, shoulder etc. pain. With more and more jobs today becoming less physical and the fact that people are typically moving less overall it isn’t any wonder why people’s flexibility and mobility are going to hell. If you feel stiff, tight, suffer from muscle aches and pains or find it harder to simply do everyday activities then the following program may help bring you some relief.

As the old saying goes “if you don’t use it, you loose it”. Just like if you stop exercising your muscle’s will atrophy (shrink) the same goes for flexibility and mobility. If you don’t regularly work on being mobile and putting muscles through their proper range of motion you will become less and less flexible and begin to lose optimal mobility.

I can hear everyone now. “I don’t have time to stretch.” “I hate stretching.” I get it. I am busy just like everyone else and yes, I do not enjoy stretching. That is why I try to find and/or create simple, realistic solutions to everyday problems.

The following stretching routine takes about 10 minutes once you get it down. Follow along with the video the first few times to learn the routine. It is simple to do and will leave you feeling better than when you started and definitely much looser. If you are consistent, over time you will begin to improve both your flexibility and mobility.

This program is great to do as part of your cool down after you exercise. It is also great to add to your morning or evening routine. It works great immediately after a nice warm shower or bath.

Give this program a try for a few weeks and let me know how it works for you?

Yours in health.

Kevin

Got Water? Everything You Need to Know About Hydration

July 1, 2021

| Health and Wellness

Drink more water, drink more water. You hear it from friends, doctors, social media, regular media, blah, blah, blah. Unless you have been living under a rock everyone knows how important it is to stay adequately hydrated. It sounds so simple, doesn’t it? Yet for many including myself, we have a hard time drinking the proper amount of water each day. Water by itself to me is just boring. Now if it is a tasty alcoholic beverage on the other had I can easily knock them back one after another lol. So, if you are like me and have a hard time drinking enough water, please keep reading.

It is summer here in the Unites States and many areas of the country are experiencing record heat waves. These factors make it even more important to drink enough water each day. The human body is approximately 60% Water. Even mild dehydration can cause some severe side effects. A 2% decrease in brain hydration can result in short term memory loss and difficulty with math computations. Maybe that is why I am so bad at math?

Other common side effects include:

Thirst
Dry or sticky mouth
Not peeing very much
Dark yellow pee
Dry, cool skin
Headache
Muscle cramps
Brain fog

Signs of severe dehydration include:

Not peeing or having very dark yellow pee
Very dry skin
Feeling dizzy
Rapid heartbeat
Rapid breathing
Sunken eyes
Sleepiness, lack of energy, confusion or irritability
Fainting

Here are a few ways water works in your body

Regulates body temperature
Moistens tissues in the eyes, nose and mouth
Protects body organs and tissues
Carries nutrients and oxygen to cells
Lubricates joints
Lessens burden the on kidneys and liver by flushing out waste products
Helps dissolve minerals and nutrients to make them accessible to your body
Helps maximize physical performance.
Helps prevent constipation.
Improves cognitive function

And these are only a few of the vital roles water plays in the body.

How much water to drink

There are a bunch of formulas that you can use to determine a more precise amount of water but let’s keep it simple. For most intents and purposes

Women should consume 2-3 liters(8-12 cups) of water per day and men should consume 3-4 liters(12-16 cups) of water per day. If you are pregnant or nursing you should have a slightly higher water intake.

Children ages 1-3 need about 4 cups of beverages per day, including water or milk. This increases to around 5 cups for 4-8 year old’s, and 7-8 cups for 8-12 years old.

If you are exercising that day or working outside in the heat then stay on the high end of the recommendations or better yet follow the information below for proper workout hydration.

Exercise hydration for training in the heat

Drink 16 ounces of water 2 hours before your workout. Drink another 10-16 ounces just before and then 8 ounces every 15 minutes to try to stay adequately hydrated. Including one serving of a “sports drink” or a quality electrolyte supplement can also help to replenish minerals lost through perspiration.

Other fluids that count toward your daily hydration requirement

Water in juices but be careful of too much extra sugar. Especially if you are trying to lose weight or have blood sugar issues. The added sugar also slows down the absorption of water.

Soda both regular and diet contain water but should be avoided as much as possible. Both of these are very unhealthy and have a long list of negative effects.

Some great news for all of the coffee and tea drinkers out there. Water in coffee and tea counts towards your daily water intake. =-) Contrary to popular belief, coffee and tea have a very minimal diuretic effect. Fortunately it is not enough to offset the volume of fluid taken in.

Alcohol on the other hand DOES dehydrate you and will require you to drink more water to help fend off dehydration. If you are planning on drinking alcohol try to drink 6-8 ounces of water between each or every other alcoholic beverage. If is also a good idea to drink 16 ounces before going to bed. This can also help diminish or eliminate a hang over in many instances.

What about the water in food?

Water in our food

Most foods, contain water. The body gets about 20 per cent of its total water requirements from solid foods alone.

Digestion produces a small amount of water as a by-product which can be used by the body. Water sourced this way can provide around 10 per cent of the body’s water requirements.

The remaining 70 per cent or so of water required by the body must come from fluids (liquids).

Some great ways to make water taste better

Add slices of lemon, lime or orange or other citrus fruit
Infuse water with fresh berries, pineapple, melon, etc.
Slice cucumbers and add to water for a clean refreshing taste.
Enhance water with fresh mint leaves, basil, ginger, rosemary or cilantro.
Have a glass or two of sparkling water or seltzer to add some texture and at least make if feel like a cocktail.

Tips to help you drink more water

Drink 16 ounces of water first thing in the morning!
As soon as you wake up in the mornings drink 16 ounces of water Or drink it while you are brewing that morning coffee or tea.
Carry a water bottle with you.
You are more likely to drink water if it is with you. It is also cheaper to fill up your water bottle throughout the day than buying bottles of water nevermind the positive effect using less water bottles has on the environment.
Take water breaks!
Take a few sips of water between work tasks, or go for a walk to the water foundation for a mental break throughout the day.
Use a water tracking app.
There are apps for just about everything. Find an app that works for you, and track your water intake. Trackers also keep you accountable.
Drink a glass before you snack!
Before you raid the fridge or pantry, try drinking some water instead. Sometimes our bodies feel hungry, but we are actually dehydrated.
Sip water throughput the day. Sipping throughout the day instead of guzzling large amounts a couple of times per day allows your body to absorb more of the water you drink. Have you ever watered a plant? You know what happens if you pour too much in at one time. There is too much water for the soil to absorb so the water overflows an spills everywhere.

Important Considerations

As healthy as water can be for us, drinking water that is not properly purified or stored in plastic containers can actually be detrimental to our health.

Purified tap water is one of the best sources of water you can drink. (Except for a few very toxic locations). To check the quality of your tap water, you can contact your local water company for a copy of the Annual Water Quality Report (or Consumer Confidence Report), check it against the EWG’s standards, or both.

Nevertheless, Investing in a quality water filter that is certified to remove heavy metals, chemicals, bacteria and viruses, pharmaceuticals and other contaminants is one of the best investments for your health.

Some of the more economical and space saving versions I have researched and used are:

Each one is a different style of filter. Feel free to research them and decide which one(s) may be right for you.

Lastly, safely storing your clean water is a must. Plastic containers and water bottles can leach toxic chemicals such as, microplastics, BPA and phthalates. Plastics also contain a lot of unidentified chemicals and who knows what they can do to your health.

Storing water in glass or stainless steel containers is best.

So there you have it. Water. The source of all life as we know it. Drinking more of it is a simple concept but takes some discipline. The benefits however are endless. Now that you know everything that you need to know about drinking water, go have a glass.

Cheers!

Yours in health,

Kevin

How to Lose Fat With Hill Sprints

June 27, 2021

No time to get to the gym? No problem. Just head for the hills. One of the best ways to get in shape and lose fat is to do hill sprints. Not only is this method of training super effective but it takes a very short amount of time to perform and doesn’t cost a thing. Below is a basic hill sprint workout that you can perform on any hill in your local neighborhood. So if your ready for an ass kicking, fat burning, lung bleeding good time please read onward.

Your first job it to scout out a hill in your area. The hill doesn’t have to be too steep. The steeper it is the harder it will be so find one that is just enough to really challenge you. The hill should also have about 30-40 yards of length to sprint up. Now when I say sprint up, I mean SPRINT up! This means 80-90% intensity. You should be out of breath when you get to the top. There is no lollygagging here or the program will not work.

The Warm-up:

Start with a light dynamic warm-up which should take about 8-10 minutes. Here is a sample of one of the warm-ups we use. Start with 2 minutes of jumping rope, light jogging, jumping jacks etc. Then perform the warm-up in the video below. Once you finish the warm-up below do one sprint at about 50% effort. Rest 1-2 minutes. Do another sprint at 75% effort. Rest 3-4 minutes and begin the workout.

The Workout:

If you are new to hill sprints or haven/t done them in awhile then start with 6 sprints (if you can) and build up from there every 2 workouts.

Set 1: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 2: Immediately Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 3: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 4: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 5: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Set 6: Sprint 30-40 yards up hill as fast as possible. Then walk back down to the bottom

Curse me out then lay there and have a conversation with God as you try to catch your breath.

Important notes:

It is imperative that you sprint 80-90 %maximum effort. This is not a fast jog.
As soon as you reach the top immediately begin to walk back to the bottom
As soon as you reach the bottom IMMEDIATELY sprint back up
If you are not able to maintain this pace then take slightly longer rest intervals and/or start with less sets, 3-4 hill sprints for example.

It is important not to worry about getting all 6 sets but that the intensity is 1000%

Once you reach 6 sets in a workout do the workout again for 6 sets 2-5 days later and then move up to 7 sets the workout after that. Continue to do the same thing until you reach 12 sets.

Once you finish your last set try to gradually cool down by walking around and doing some light static stretching until your heart rate comes down.

The total workout time should only take a maximum of about 30 minutes including warm-up, workout and cool down. Any longer and you were not doing it right.

This workout is really tough, Please be sure to consult your health care professional before starting and/or trying a new workout program.

To summarize, if you are trying to lose fat, get in better shape or improve your running speed and endurance than hill sprints can help. Give this workout a go and let me know what you think in the comments? Until next time go kick some ass!

Yours in health.

Kevin

The Top 5 Exercises for Healthy Shoulders

June 1, 2021

The shoulder joint is the most mobile joint in the body. Like all things in life there is a give and take. The extra mobility comes at the cost of stability. This is one of the major reasons shoulder injuries are so common. This is also why it is so important to keep the smaller stabilizing muscles of the shoulder healthy and strong.

Unfortunately, most trainees overlook these small muscles in their training programs. This can lead to muscle imbalances, instability and oftentimes injuries. The following program contains 5 great exercises to help keep your shoulders healthy and strong. They are also great to help rehabilitate shoulder injures or to use post rehab.

Important Note:

This article is not meant to take the place of proper care by a medical professional. If you are experiencing pain or have a shoulder injury it is important to first have your shoulder evaluated my a medical professional before beginning any treatment or training program.

The following program should be done twice per week on nonconsecutive days. E.G. Monday and Thursday. The Program can also be done on upper body days.

Perform 2-3 sets of each exercise
Perform 10-12 repetitions for each set
Us a moderate tempo 3-0-1-0 (3 second eccentric/lowering, 0 seconds pause at bottom, 1 second concentric or raising and 0 seconds pause on top).
Rest 60 seconds between sets.
Then move on to the second exercise.

If you have never trained the rotator cuff muscles directly it is important to use very light weights to start. E.G.1-5 pounds. Especially if you are recovering form a shoulder injury.

Side Lying Dumbbell External Rotations

Dumbbell External Rotations With Elbow on Knee

Dumbbell Trap 3 Raise

Band Pull Aparts

Side Lying Dumbbell Supraspinatis Raise

There you have it. Whether you are recovering from a shoulder injury, trying to prevent injury or just improve performance strengthening the rotator cuff is the key.

Give this work out a try for 8 weeks and see how you feel?

Let me know in the comments.

Yours in helath.

Kevin

Does Eating Fat Make You Fat?

May 10, 2021

| Health and Wellness

Does Eating Fat Make You… Fat?

The simple answer to this question is: you will not gain weight if you do not consume large quantities of excess calories on a regular basis.

Following this line of reasoning, we may conclude that it makes no difference which macronutrient causes the surplus: if you eat too much protein, carbs, or fat, you will gain weight.

Remember the energy balance rule: you can gain weight if you eat more calories than your body needs to maintain its weight.

Conversely, if you eat fewer calories than it needs, you will lose weight.

Although there are other reasons for gaining weight, in particular fat weight, this is the underlying foundation for all weight loss and weight gain protocols.

The 4 Types of Fat

Now, not all fats were made the same, meaning that consuming certain types of fat can be very harmful for the body.

When it comes to fats from food, there are a couple of types consider.

Those are: Trans fats, saturated fats, monounsaturated fats & polyunsaturated fats.

Let’s go over each one separately!

Trans fats

Fats are inherently unstable compounds, and when exposed to a variety of environmental factors (light, moisture, heat), they spoil and lose their properties quickly.

Of course, industries that use a lot of fat during production have devised a method to address this issue.

That method for refining fats is known as “hydrogenation.”

Hydrogen atoms are applied to the molecular structure of liquid fats using this method until they enter a solid or semi-solid state.

Foods made with hydrogenated fats have a longer shelf life as a result of this process. This means big money for the big food companies and big problems for your health.

Trans fats are fatty acids with a chemically modified structure found in hydrogenated fats. This fats are 100%artificially made and do not exist naturally in nature.

When it comes to food, trans fats are one of the most harmful substances you can eat.

Trans fat consumption raises the risk of heart disease, miscarriage, type 2 diabetes, Alzheimer’s disease, and certain cancers significantly.

Trans fats are, without a doubt, one of the worst nutrients we have in modern-day food products.

However, given the abundance of such foods nowadays, it really is hard to get trans-fat consumption down to 0.

Nevertheless, all you have to do is avoid these foods:

Baked goods, such as cakes, cookies and pies
Shortening
Microwave popcorn
Frozen pizza
Refrigerated dough, such as biscuits and rolls
Fried foods, including french fries, doughnuts and fried chicken
Nondairy coffee creamer
Stick margarine.

If you see any of these, or it is a processed food then you may be certain that the product contains trans fats.

The simple solution, avoid these fats like the plague to dramatically improve your overall health.

Saturated fats

At room temperature, saturated fats are typically solid or semi-solid.

Long, medium and short-chained triglycerides are the three forms of saturated fats that can be distinguished.

Animal products, such as dairy products and beef, pork, and veal meat, include the first type (long-chained triglycerides).

Saturated fats are contained in smaller amounts in other foods, such as chicken and turkey.

Palm, cocoa, and coconut oil all contain medium-chained triglycerides.

Now, for the longest time, saturated fats have been thought to be bad because they are thought to raise cholesterol levels. However, a major study involving nearly half a million people was published in 2010 in the American Journal of clinical nutrition.

According to the findings, there is insufficient evidence to support the argument that saturated fats are the leading cause of cardiovascular disease and strokes.

And though that is true, your best bet is to not go overboard with any type of fat, including this one.

It is recommend that you consume no more than 10% of your daily calories from saturated fats.

Monounsaturated fats

Avocados, nuts, and certain plant oils, such as olive oil, are rich in monounsaturated fats.

Since this form of fat is one of the cleanest and least processed, it is a good idea to put it at the core of your fat intake.

Some studies suggest that monounsaturated fats can be useful for the cardiovascular system, improving its function and lowering the risk of cardiovascular disease.

“Monounsaturated fat is a type of dietary fat. It is one of the healthy fats, along with polyunsaturated fat. Monounsaturated fats are liquid at room temperature, but start to harden when chilled. Medlineplus.gov

Polyunsaturated fats

Last but not least, we have polyunsaturated fats, that are just as essential as monounsaturated fats.

In reality, Omega-3 and Omega-6 fatty acids are the only ESSENTIAL types of fats.

Essential means that the body cannot produce them on its own and that we must obtain them by diet or supplementation.

This is not true of the other three categories of fats, including monounsaturated fats.

Now, though omega-6 fatty acids are essential, they are found in abundance in our modern-day nutrition.

Plant oils, such as sunflower oil, corn oil, soy, and hemp oil, vegetable oil as well as nuts and seeds, contain a significant amount of short-chained omega-6 fatty acids.

Oppositely, we have arachidonic acid (AA), which is a long-chained form of omega-6 fatty acids.

This is involved in the structure of cell membranes and is used by the body to fight infection and regulate inflammation.

AA can be found in livers, eggs, yolks and seafood products.

Now, unlike omega-6 fatty acids, omega-3 cannot be found much in our modern-day nutrition and is actually deficit for most people.

The bad thing about this deficiency is that omega-3 fatty acids are actually a preventative nutrient.

We can call them that because these fatty acids regulate inflammation and immune processes, along with many other processes in the body.

Omega-3 fatty acids can be found in some animal products, such as fatty fish and crustaceans, but also in linseed oil, chia and hemp seeds and nuts.

Another great source of Omega-3s is supplementing your diet with a high quality fish oil supplement to assure that you are consuming enough of this very important nutrient.

Final Thoughts

Dietary fat is one of the most essential nutrients for the body next to protein and as such, it needs to be carefully selected.

The selection of fat-containing products is important, mainly because many foods contain highly-processed fats, which are terrible for the body.

For this reason, the first step is to learn how to differentiate between the 4 different types of fat.

In my upcoming post , I am going to give you more insight on the functions of dietary fat, as well as the best sources for you to derive these fats from!

See you next time.

Yours in health,

Kevin

Increase Workout Intensity With Isometrics Part 1

April 9, 2021

Isometric exercises are exercises that involve the maximal contraction of muscles without any movement in the surrounding joints. The constant tension on the muscles may help improve muscle endurance, strength, hypertrophy and support dynamic exercises. Isometrics can be done against an immovable object like a wall (absolute Isometrics) or by holing a weight in a fixed position and contracting the muscle without moving (yielding isometrics). There are other types of isometrics, but they are all subtypes of the above.

Isometric holds can be used to strengthen a weak point in a specific joint range of motion. They can also be useful for injuries when you cannot yet move a muscle through a full range of motion without pain. Isometrics can also be AWESOME if you have limited equipment or only bodyweight and need to make the workout more challenging and increase intensity.

For this post I will use an example of one type of yielding isometrics, Iso-Dynamic. There are a few different ways to do Iso-Dynamic Isometrics but for this workout we will do a version where we prefatigue a muscle for 30-45 seconds of an isometric exercise and then go immediately into 10-12 reps of full range repetitions. This version causes an intense burn and will have your muscles shaking and burning in no time flat.

Before you begin, realize that it is important to maximally contract the muscle (flex) while you are holding it in the isometric position to achieve optimal results. You are not simply trying to hold the weight in the position.

For the following program you will need a bench or Swiss ball, barbell and squat rack or set of dumbbells and a set of dumbbells. Use whatever Dumbbells you have available. If you have a few different pairs of different weights that’s ideal.

Day 1: Pre fatigue Isodynamic Chest and Back

A1) Isometric Dumbbell Bench Press. (Use a bench or Swiss ball) Hold upper arms parallel to floor position. 30-45 seconds the do 10-12 reps of regular dumbbell bench press. Rest 75 seconds

A2) Isometric Dumbbell Bent Over Row. Squeeze the shoulder blades together and hold the weights just below the abdominals for 30-45 seconds then do 10-12 reps regular dumbbell bent over rows. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Feet Elevated on Swiss Ball Push-ups. 3 sets of 12-15 reps 3010 tempo Rest 60 seconds

B2) Renegade Rows. 3 sets of 10-12 reps each arm. Rest 60 seconds.

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Incline Dumbbell Chest Fly on Swiss ball or Bench 3 sets of 12-15 reps 3-0-1-0 tempo 10 second’s rest.

C2) Single Dumbbell Pullover on Swiss Ball or Bench 3 sets of 12-15 reps 3-0-1-0 tempo 75 second’s rest

Repeat for 3 supersets.

Day 2: Pre fatigue Isodynamic-Legs

A1) Isometric Squat (Barbell, Dumbbells or Body Weight) hold thighs parallel to floor position. 30-45 seconds then do 10-12 reps of regular squats. Rest 90 seconds

A2) Isometric Hamstring Curl (Machine or Use a Swiss Ball) hold knees 90 Degrees 30-45 seconds then do 8-10 reps regular hamstring curls. Rest 90 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Dumbbell Split Squats 3 sets of 8-10 reps each leg. 3010 tempo Rest 75 seconds

B2) Single Leg Dumbbell Pendulum RDL 3 sets of 12-15 reps 3010 tempo Rest 75 seconds.

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Iso Single Leg Calf Raise 30-45 seconds then do 10-12 reps of regular single leg calf raise. Rest 60 seconds

C2) Iso Dynamic V-Sit 3 sets 30-45 seconds then 10-12 V-Ups. Rest 60 seconds

Repeat for 3 supersets sets.

Day 3: Pre fatigue Isodynamic-Shoulders and Arms

A1) Isometric Seated Dumbbell Military Press. (Sit on a bench, chair or Swiss ball) Hold upper arms parallel to floor position. 30-45 seconds the do 10-12 reps of regular military press. Rest 75 seconds

A2) Isometric Dumbbell Bicep Curl. Hold elbows 90 Degrees 30-45 seconds then do 10-12 reps regular bicep curls. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (B1, B2 etc.)

B1) Isometric Dumbbell Lying Triceps Extension. Hold forearms parallel to floor position for 30-45 seconds then do 10-12 reps of regular lying dumbbell triceps extensions. Rest 75 seconds

B2) Isometric Side Dumbbell Lateral Raise. Hold arms parallel to floor position with palms facing down for 30-45 seconds then do 10-12 reps of regular side dumbbell lateral raise. Rest 75 seconds

Repeat for 3 supersets sets and then move on to the secondary exercises. (C1, C2 etc.)

C1) Standing Dumbbell Hammer Curls 3 sets of 10-12 reps 3-0-1-0 tempo 10 second’s rest.

C2) Triceps Push-ups 3 sets of 12-15 reps 3-0-1-0 tempo 10 second’s rest

C3) Bent Over Dumbbell Lateral Raise 3 sets of 12-15 reps 2-0-1-1 tempo 90 second’s rest.

Repeat for 3 supersets.

There you have it. A great workout using prefatigued Iso-Dynamic Isometrics. Give the workout a try for 5-6 weeks and let me know how it goes. You should notice some definite strides in strength and muscle gain. If this style of workout interests you please check out world renowned strength coach Cristian Thibaudeau’s article Isometrics: The most underrated training tool.

I will have another post next week using this same method for a total body boot camp style workout with video demonstrations so please check back. The workout is one of the exact workouts we did this week in my Online Virtua Boot Camps and it was a burning and shaking good time.

Lastly, I use a similar form of prefatigued iso-dynamic isometrics as part of the workouts in the Trinity 6-Week Home Training and Nutrition Transformation Program. I just lowered the price for this awesome program to only $29! If you train at home or are planning to then this a great program to take your results to a whole new level.

Yours in health.

Kevin