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Jogging as a stamina builder

As one of the most popular ways in the world to work out and maintain a decent level of fitness, Jogging is a low intensity workout that everyone can do.

Basically jogging is walking or pacing at an above average pace but not quite running at top speed. This allows for longer workouts rather than short bursts of speeds that do little to increase stamina or develop endurance, thus you also lower the risk of injuries and feel less worn out after each session

The history of jogging may date back an eternity, but the modern christening of the name has only been around for the last 40-50 years. Initially known as ‘roadwork’, jogging was integral part of the conditioning program used by pro athletes such as boxers. Coach Arthur Lydiard basically planted the name and in the US, Nike founder Bill Bowerman frequently used the term after meeting Arthur, thus leading to the common use of the word today.

While the term maybe relatively new, the benefits are undoubted and go back centuries. Even for an average Joe, jogging can have several enticing benefits that make all that effort worthwhile.

Research has scientifically proven that jogging on a regular basis will not only help increase one’s lifespan but will counter the effects of ageing and will improve the cardiovascular system. Diseases can also be fought with a regular bout of jogging as this lowers the chances of getting lung, colon, breast and prostate cancers.

There are two major options when it comes to jogging, one is in the comfort of your own home on a tread mill and the other could be in the serene outdoors.

While there is nothing wrong with either choice, the latter has several additional benefits as it helps increase energy levels and release stress. Such is the impact of jogging that the American Cancer Society has officially stated that a 30 minute workout for five days a week can help lower your chances of getting cancer!

With so many potential pointers favouring jogging, it’s no wonder that every professional athlete incorporates this into their training program. But in the game of football or soccer, stamina takes on an even more crucial role.

For some styles of play, jogging can be a determining factor in victory. However, it’s highly advisable that the proper attire and gear be used. Specialist jogging and soccer boots which allow for minimal effort and a bouncy step are particularly popular amongst top players. Best running shoes and best soccer cleats and can be acquired from manufacturers such as Nike and Adidas.

Med Ball 400 (medicine ball workout) – Part #1

Compleating an entire total body workout with only an 8-pound medicine ball may not seem so intimidating, but you should consider that: these 10-exercise program is the same one that the university of North Carolina strenght and conditioning coach uses to get the team of Tar Heels into a competitive game shape. It’s designed inspire you and to help you build a  solid core and burn as much fat as possible and improve your sport performance.

Sahratian (the Tar Heels coach) calls this workout Med Ball 400. The number stands for the number of repetitions. That being said you should probably start with  half of the reps.

Med Ball 200

You should preform this workout at the end of your workout or as a seperat workout program at least 3 days a week. You should use a 10-pound  ball and then do 20 repetitions of each exercise in the order shown.

0812_poster1_200x2001. Big circles workout
Standing with your feet shoulder-width apart and knees  bent, hold the ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

 

 

 

0812_poster2_200x200

2. Woodchopper  Stand with your feet just at shoulder-width apart. With your arms  straight, hold the ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time [B]. Quickly reverse the movement with the same motion, and return to the start position. That’s 1 repetition.

 

More to come in part# 2

Eating right

diet1The cross fit diet should consist of the following:

Protein should account for 30% of the total caloric load.

Carbohydrates should be low-glycemic. They account for around 40 percent of the total caloric mass.

Fat should account for 30% of your diet load.

Calories should be about 0.7 and 1.0 grams of protein per pound .

 

What to eat?

Basically your diet should mainly consist of  veggies, lean meats, nuts and seeds and NO sugar! There are many guides to what tou should get at the crocery store, but if you follow these simple rules, you should be OK.

 

What not to eat?

Consumption of too much high-glycemic carbohydrates is the primary culprit in nutritionally caused problems. These foods can easily raise your blood sugar way too fast. Examples for such foods are: rice, potato, candy, bread, sodas, sweets.

Why high-glycemic foods are not good for your health?

High-clycemic foods are bad for you, (they have an  insulin response).  Insulin is a vital hormone in our bodies. High levels of  insulin in our bodies can lead to hyperinsulinism, (one of the many contributors to obesity), high cholesterol levels and high blood pressure.  You can research “hyperinsulinism” online to read more on that topic and get familiar with what we are dealing with on a daily basis and what we need to avoid when constructing our daily diet. There’s a lot of information that is directly responsible for your health available there. The CrossFit diet is a low-glycemic diet and  severely blunts the insulin response.

courtesy of crossfit.com

Basic deep squats

front-squat2

Squats are one of the best exercises there is. It strengthens the whole lower half of the body. That’s the hips, quats, gluteus, hamstrings, calves and core. The deep squat is a mixture of muscular coordination throughout the body

Let’s get to the point. The best squat is the deep squat. This type of squat engages more muscles and burns more calories as well as it builds strong legs and butt.

Aren’t deep squats bad for the joints?

Well NO! Many people believe that deep squats are bad for your knees and joints, but studies have fond this not to be  true.

In fact the deep squats may increase the knee strength and stability. The connective tissue in the knee is made mainly of two ligaments. The anterior and posterior cruciate ligament, also known as the ACL and the PCL.

Not only is squatting deep good for you and effective, but it’s the fast way to get nice, strong booty. As far as you have no history of injuries, “ass to grass” is the way to go. However, if you do have past knee injuries, there’s nothing inherently wrong with sticking to parallel squats.

How do I squat Deep?

Carefully. The deep squat is a little more complicated than the other variations and hides more risk. You should respect the deep squat, because this exercise uses enormous number of joints and muscles that work together in a broad range of motion. If you never squat deep, chances are you don’t have the needed body control, flexibility and strength.

Use your muscles.

First you need a good full body warm-up that includes stretching. It’s important to engage your muscles as the squat is performed. If you left more weight, then it’s important to engage the abs, shoulders and upper back.

Home gym at a low budget

garage-home-gymLet’s review the possibility to achieve great results when you are on a tight budget. A you know when you want to achieve great progress sometimes this might com on a steep price. Your main expense will be the bumper plates.

I bought a pair of plates from rage  and went through Sporting goods as I wanted to cut down the cost for the shipping.

Purchase #1 Dicks Sporting Goods Bumper Plates

Purchase #2 Rage Fitness Bumper Plates

Option two is to try and get a good deal at http://dldiscountfit.com/

You can also check a local distributer for a better deal as you may compare the prices on the equipment and shipping costs. This does’t necessarily mean that you will get the best bang for your buck, because the quality of the product itself may vary. I personally have never had any problems with Rage Bumper Plates, not that I use them a lot, but still.

You can also find a lot of other really great products on these sites. You might also need kettlebells, jump ropes, medicine balls etc. You can try and find a used olympic bar. It may come very cheap, maybe as low as $40 or $50. This price is ridiculous, but you can be amazed by what you can find at used sport goods stores. You will be needing a quality jump rope, because you can learn to do a double unders a lot faster with a high quality rope.

This is in my opinion the best approach to building your own home gym on that college budget.

Choco protein cups

Why this recipe?

It’s 100% gluten free, which is good for you.

It has high protein levels, as little carbs as possible.

Only good fats.

Servings are prepared for a large butter cup, just like a muffin. Regular butter cups will make   around 36 servings with the ingredients that we include.

That said, each serving will contain 12 calories.

 

Ingredients 

12 big butter cups with the size of muffins.

3 scoops of chocolate protein in powder form.

Stevia will be good addition, but just for taste purposes.

2 scoops of cocoa powder

250ml of water. You can substitute this with milk, low fat of course.

 

Instructions

Using a blender blend all ingredients together using a blender. Just leave the peanut butter for later.

Let the mixture sit for 5 to 10 min.

Fill the muffin cups just about 1cm with the mixture and then fill the rest with a large spoon of original peanut butter.

Then put the cup in a freezer for at least one hour or more.

Then take the once that you want to consume and let them aclimate in room temperature for about 10 min. Enjoy.

 

Nutrition facts

Energy (cals): 53

Protein: 5g

Carbohydrates: 1 sugar.

Fibers