Periodization Training: A Body Building Perspective

If you divide your yearly training into phases or cycles, you'll maintain a better mental outlook, more motivation and your body will also respond better physiologically.

The first phase of training is the one that builds muscle size and pre-orients your muscles to be geared up (condition-wise) to go for strength and power which will theoretically allow you to even add more muscle size. Plus, you will condition your tendons and joints to handle the stresses of heavier weights to come.

It is recommended that you do 6-15 reps per set for size with the great majority of reps falling somewhere from 8-12 reps. Try 3-4 heavier "work" sets after a systemic warm-up plus 2-3 warm-up weight sets per exercise. As you might note, so far this sounds pretty much like a standard common sense bodybuilding workout.

The strength and power phases are next. This will be another 8-week cycle. To develop strength and power, the greatest athletes in the world generally work with 2-6 reps. Since we are geared to bodybuilders we adjust this slightly and in this phase, we advocate 4 - 5 sets of 5 - 7 reps. Here is how this cycle works. We'll use our previous example for the Bench Press where you ended Phase 1 at 235 for 10 reps. Do an active system warm-up, then with weights 95 x 10 and 155 for 10. On your final warm up set do 205 for 6.

Then go to your "target weight" which is actually only 10-lbs. above the weight you ended up at sets of 10 in your first phase. So, start at 245-lbs. x 3 sets of 5-6 reps. You are leaving yourself some extra so you continue to gain positively all the way through the cycle.

In physics, work is a measure of force and distance. (w = f x d). Power means doing a specified amount of work per unit time. If you can move mass M over distance D in 10 seconds and then (after training) move the same mass M the same distance D, but do it in 5 seconds, you are twice as powerful!

Our experience has been to spend a maximum of four weeks in the power phase and to use 2 -3 reps in benches and deadlifts, 3 - 4 reps in the squats and bent-over rows, and 5 - 6 reps for all other exercises. Again, follow your 2-3 warm-ups, and 3 power work sets and then do a down set of 10 reps with about 70% of your target weight, just as you did in the strength phase.

Phase 4 is the rest cycle, a must for great results and essential for building strength and lean mass. Be sure to add about a week of rest into your online workout program, about 1 week every 12. You'll love the way you feel afterwards!

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Alpine Climbing and Fitness

I have written before in this publication about indoor rock climbing and its fitness benefits. Now I want to turn my attention to the sport of "alpine climbing" and its variations, and how this activity can become a part of a fitness lifestyle that is truly in concert with what we call the "inner athlete." Another term for alpine climbing is simply "mountain climbing". Though most people would think of mountain climbing as something that would involve a very high peak and trekking through snow to get to the top, the purpose of this article is to show the value of participating even in less extensive climbs that test fitness and require some planning, but can be done in a short period of time or even over the course of an afternoon. As a personal trainer I was always looking for things that would effectively motivate my clients to adhere to a fitness program and reach their goals. Whether the goal was weight loss, building muscles, toning up their bodies or having more energy, I knew that the "Inner Athlete" that we mention frequently on our website exists in everybody, so it was up to me to find an activity that allowed a client's version of that inner athlete to come out. Training to get their body fit enough to climb a mountain was frequently the ticket. It is a very simple idea: get your body from the bottom of the mountain to the top, and once you are up there, enjoy the view and the fruits of your labor. A lot of clients were really intrigues by the idea, so we built their cardio programs and resistance training programs around it.

As I write this article, recently I have been riveted by the current Discovery Channel series "Everest, Beyond the Limit". The series follows the journey of a group of climbers led by a professional guide as they attempt to reach the summit of the world's highest mountain. In the series, viewers are treated for really the first time with EXACTLY what it looks and sounds like way up at those rarely traveled altitudes. In addition, a TV series has never before focused on the actual life these climbers lead as they spend almost 2 months on the mountain itself, getting used to the altitude and building the specific fitness required to achieve the summit. The hardship these people endure to reach their goal is almost beyond the understanding of most people, as the prolonged exposure to the increasing altitudes of Everest causes the climbers' minds and bodies to gradually shut down and stop working properly. It is enough to make even a pretty experienced fitness professional and adventurer like myself question the value of doing something that extreme to my body. Even having done some alpine climbing myself, including summiting Oregon's Mt. Hood (11,249ft) and Washington's famous Mt. St. Helens (8,364 ft), I still found it tough to imagine wanting to put my body through something so tortuous. The altitudes on the mountains I have climbed are only around 1/3 as high as those on Everest (29,035ft)

That's not what this article is about, however. Only a few thousand people in the entire world have ever stepped onto the summit of Everest, but virtually anyone can find a "climbing" adventure that suits their fitness and personality. The experience of the thrill of climbing is something that is realistically within anyone's means when actually trained for. Most people have just never really considered it possible or know where to start. Looking beyond the extreme nature that is present on Everest, the sport of "mountain climbing" can be participated in by almost anyone with a solid basic level of fitness. There some real and absolutely extraordinary fitness benefits that extreme climbers have achieved by the time they are done on Everest, and a version of those benefits are within the reach of "normal" people. These are people who may want the adventure of climbing a mountain to motivate them, but can realistically be achieved on a much smaller scale attainable by virtually anyone.

Physiologically, climbing is one of the most effective aerobic activities that can be performed. The steady state effort required to train for and perform climbs builds tremendous fitness in the heart and circulatory system. It is also typically low impact and easy on the joints which makes it an activity that virtually anyone can perform at some level.

Psychologially, climbing has a typically very simple appeal: getting to the top of a mountain feels good and is a very easy goal to define. "I made it to the top" is a very attractive thing to feel. Everybody wants to feel a sense of accomplishemnt in their lives, and too often our fitness success or failure is defined by the weight scale. All shapes and sizes of, people can climb, and the mountain doesn't care what size you are, it only cares if you made it to the top of it or not. So, best of luck in your climbing adventures, no matter at what altitude you finish!

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Cardio Threshold Training - Medium Intensity Days

The Plan: The threshold workout or medium intensity workout is the #1 workout that most cardio athletes and enthusiasts miss in their programs. The goal of the threshold workouts is to work at the max at which your aerobic metabolism produces energy. Because you have another energy source called your anaerobic metabolism, you have the ability to train harder or faster than a proper threshold workout. Most people thinking that they need to be killing themselves to be getting a good workout never slow down enough to train their body effectively.

Your aerobic metabolism is the way your body burns fat and carbs as energy with the use of oxygen. The only way to optimally perform in cardio or endurance races, as well as, achieve your weight loss goals is to train your aerobic metabolism to be as fast as it can. The perfect workout for weight loss, 5k training, and running a marathon.

How do we find the proper intensity to train at? The only way to know for sure that you are training at the right intensity is through having your own personal heart rate profile. With Live Lean Today's online fitness plans, you receive your own heart rate zones to optimize each workout. Most people not watching their heart rate are way off to what they think their heart rate is to what it actually is.

Threshold workouts range from 15-30 min. in total session time. With Live Lean Today, your online personal trainer will work with you to create the right program and progression for your threshold workouts. If you can go longer than 30 min than we need to go faster. What is important is highest rate of energy and heart rate that you can sustain for the entire threshold workout.

The Results: Threshold hold workouts train your body to burn more fat and carbohydrates as energy. This is another way of saying you have a faster metabolism. As it relates to performance, with threshold training you create a faster pace. Especially, if you have found that you can't seem to increase your running pace, threshold workouts are needed in your program.

After effective threshold workouts, the biggest difference you will instantly feel is how much faster you perform at lower heart rates. Your heart rate profile will change as you progress and improve. This is why it is so important for a cardio expert to be monitoring your progress and making adjustments. You now have the ability to run faster for the same distances and times that were once a struggle.

Your weight loss results occur while you are resting. If you have ever said you wanted a faster metabolism than threshold workout are for you. Your body will burn more calories of fat 24 hours a day 7 days a week after your body improves from threshold workouts.

The Difference: Live Lean Today is the only online personal trainer program to have precise heart rate training programs to optimize your results. Training in the right heart rate zone makes each workout as effective as it can be. The fastest way to your results is through proper heart rate training and progression.

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Benefits of Online Personal Trainer

Having an online personal trainer is fast becoming the preferred way to hire a personal trainer. LIVE was designed to offer everything that a person can get at a gym, online. An online personal trainer allows more flexibility with our busy and every changing lifestyles.

Online personal training allows for fitness to be performed on your time while still receiving the professional support and instruction that allows for successful weight loss and fitness performance.

Affordable Price

LIVE offers their online personal trainer programs for less than a gym membership. For only $9.95 you can have your own personal trainer. With the Live Lean program you can interact daily with your own personal trainer for less than one hour with a trainer. The best part, is that all LIVE plans include a dietician as well. You actually get a personal trainer and a dietician at this great value.

Workout from Anywhere

LIVE's online fitness plans can be performed anywhere. They are designed with manual equipment for you to workout at home or take your workouts to the gym. Also, because the workouts are online you can access them when traveling and still get your workout in. The exercises could even be performed in a hotel room!

Descriptive Instruction

People need to know how to do the exercises. Every exercise includes 3-5 photos of a real person performing the exercise, comprehensive description, and real person video with audio. No computer graphics, real people showing you how to perform every exercise. The best part is that the exercises can be downloaded to an IPOD or PDA and be taken with you.

Targeted heart rate training allows for every workout to burn optimal amounts of fat and calories. Never train and work hard with no results. With a specific heart rate zone each workout has a specific goal which challenges your metabolism to improve in the most effective way possible.

Personal Support

The most overlooked aspect of success results is support. Even Tiger Woods, the best golfer in the world, has a coach. So often having a professional coach is too expensive for most people. With online personal training you can have the support necessary to achieve your results at a price you can afford. No one is successful on their own.

When looking for an online personal trainer, important to find a program that offers a complete health, strength, cardio, and nutrition plan. A synergistic blend of the proper health aspects maximizes your ability to achieve your results in the fastest way possible.

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Five Easy Steps to Fat Loss and Building Lean Muscle Mass

Successfully building lean muscle tissue can be a challenge. So often people gain muscle only to add fat as well. With 5 simple steps you can add size without adding the weight you don't want.

1. Eat 4-6 small meals daily.

Spreading your calories out during the day keeps your metabolism moving and your energy levels high. "It may be the most important aspect in fat loss" says Bobby Hiatt, online fitness trainer. It's also important to make sure that each meal contains a balance of nutrients, namely protein, carbohydrate and fat. Good sources of protein include fish, lean meat, chicken, eggs, turkey, and whey protein. Preferred sources of carbohydrates include fruit, vegetables, beans, and whole grains. Olive oil, nuts (including peanuts) and fish oils are a healthy source of fat. If you're too busy to cook and prepare regular high-protein, low-fat meals, then meal replacements (such as Max-Meal High Protein) and nutrition bars (like Cyclone Bars and Max-Meal bars) will help you to feed your body with the nutrients it needs to burn fat and build muscle.

2. Choose the right carbohydrates.

Complex carbohydrates that are high in fiber (like whole grains, fruits, vegetables, beans and nuts). Highly refined carbohydrates like sugary cereals, cookies, chips, fizzy drinks and chocolate bars have little nutritional value and can easily be stored as body fat. Eat these foods in moderation only. If you have cravings for chocolate, Max-Meal bars will help to satisfy your cravings for rich, delicious food without making you feel guilty.

3. Don't forget completely about the fat.

Despite the hype in the 80's and 90's, fat IS an important part of everyone's diet and is necessary for fat loss. In fact, the latest research shows that CLA, a type of fat called Conjugated Linoleic Acid (known also as CLA), can make losing fat and building muscle faster and easier. CLA refers to a family of naturally occurring polyunsaturated fats found primarily in beef, lamb, and dairy products. Unlike stimulant-based fat burners, CLA is natural and safe. Many previous trials show that CLA also has potent muscle-building effects. Every fat cell in the body wants to get big. What the CLA does is force that fat cell to stay little by affecting a number of enzymes that are ordinarily responsible for filling it with lipids. In other words, CLA literally diverts the calories you eat away from fat and into muscle tissue. .

4. Don't cut your calories too low.

Drastic calorie cutting attempts usually result in failure. If you want lasting results and not just a quick fix, then your best bet is to reduce the number of calories in each meal, rather than skipping meals. A great and easy way to do this is by replacing some of the starchy carbohydrate in your diet with fruit and vegetables. For example, instead of having a bowl full of cereal, cut the serving size in half, and replace it with berries (such as strawberries or raspberries). Using whey protein (such as Promax) and water instead of milk will also help to increase the protein content of your diet.

5. Give yourself one cheat day per week.

If you are eating "clean" 6 days a week, you deserve a cheat day. Pick one day per week and save all your cravings for that special day. Make a chocolate dessert, or have some extra pasta with dinner. Whatever it is, after 6 days of keeping your diet in order you deserve a day of eating some of your favourite foods. Your body can handle it. Remember that you can't gain a significant amount of fat in just one day. It takes weeks of poor eating to add that weight.

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Why Metabolism is Important

Read through any diet success story and you will see the true secret to that person's success. At some point, the person always integrated exercise into their plan. The same holds true the other way around. How many times have you heard someone say that they work out all the time, but just can't seem to lose those last ten or fifteen pounds?

The truth is, in order to achieve lifelong results, nutrition and fitness need to go hand in hand to optimize your metabolism.

What is Metabolism? Metabolism is the process your body uses to break down the food that you eat, convert it to energy, or store it. Your metabolism is based on several cues that you give your body by the way that you eat and the energy you use in your daily routines.

To achieve lifelong fitness, you need to raise your activity level to start burning more calories, while feeding your body the right amount of food to sustain itself. That means eating enough throughout the day to let your body know that there will be plenty of food around to sustain a higher caloric burn. Once your body acclimates to both of those signals, your metabolism will start to change. You will be burning more calories by increasing your activity level, but you will also increase the amount of calories you burn when you are not working out - while you work, watch television, and even when you're sleeping.

Understanding your metabolism is the reason that low calorie diets don't work. When you feed your metabolism your body burns more calories. A great example of this is on a weight loss network tv show that the people who won't follow their eating plan and kept eating less calories actually gain weight. Your body will burn fat as your main source of energy if you eat 5 small meals during the day balanced with the proper calorie range.

One thing to keep in mind is that the faster your metabolism gets and the more fat you burn the more you need to eat. This concept is one of the hardest for people to understand which is evidence why 60% of Americans are overweight or obese. Without increasing your calories as your metabolism increases you burn away your new muscle tissue for energy which keeps you staying at the same results no matter how hard you workout.

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