How To Build Muscle: Women’s Edition Part 3 – Setting Up Your Diet This series is collaboration between JC Deen and Joy Victoria . Joy wrote 90% of the content. Joy’s a wealth of fitness knowledge, and has already been published in the likes of T-Nation and contributes to WomanScope News Magazine. Make sure you check out her site, and sign up for updates. This is the final installment of our 3 part series. In part 1 , we introduced you to the importance of training, and how it can help you build a better physique. Today, we’re going to discus what you need to know about diet and how to get started setting up your calories for a lean, toned physique. All About Diet Alright, when we say “diet,” we don’t mean going on a diet where you aim to lose weight by restricting carbs, or other food groups. Your diet, simply, is what you eat. All whole foods are composed of macronutrients and micronutrients. So as not to lose you, here is the gist of what we’re saying. So as you might imagine, there needs to be a happy medium. Protein Matters Let’s Talk About Getting Fat
Physical Fitness Test (PFT) & Pullups « From Civilian to Marine Officer For me, the pull ups were the hardest part of the USMC PFT. If they are giving you trouble, or you need help training for the PFT as a whole, I hope this page will give you some helpful advice and motivation to train! The Armstrong Pullup Program Click For Link A real Marine Officer, Major Charles Lewis Armstrong, used this widely-disseminated program to boost his PFT score to world record levels. Other Pull-up routines 5 Set Pull-Up Program. You do 5 sets, where the last three sets cover the same number of pullups as the first two sets. #1 – Max #2 – Max Example: Set 1: 12. Ladder Routine This is the routine I used to prepare for the PFT and thought it gave steady growth in strength. #1 – Do 1 pull-up, rest, do 2 pull-ups, Rest, and so on until you can’t complete the next set. Example: Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41 Set #2 – 1,2,3,4,5,6,6 = 27 Set #3 – 1,2,3,4,5,6,5 = 26 Total – = 94 Don’t quit in the middle of a set, because, you hit 75, finish the set! 50 Pull-up Routine PFT: The Run! 1.
Tabata Training Tabata Training was developed by Dr. Izumi Tabata in Tokyo, He figured out a way to get maximal anerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. I like to use these as a short workout when I have limited time; Often doing 5-10 minutes of Tabata Protocol followed by some stretching. Twenty – Ten Tabata training is simply doing an exercise for 20 seconds non stop then taking 10 seconds off before repeating the cycle for 8 cycles this means you can get a hugely effective workout in about 5 minutes per exercise. Proven Benefits - A Hugely effective fat burner, due to effect on the metabolism. - Release of Anabolic Hormones thanks to Lactic acid release in muscles. - Short and Effective workouts are ideal for those who have limited time to workout. - Can be done anywhere with anything from Crunches to Heavy Squats. Pick an Exercise which can either be a body weight movement like: -Pushups -Pull-ups -Body weight Squats -Dips -Sprints -Thrusters
Bodybuilding Training | Body Building Tips | Bodybuilding Advice | Bodybuilding Blog - SuperSwole.Com FM 23-10 Chptr 8 Tracking/Countertracking When a sniper follows a trail, he builds a picture of the enemy in his mind by asking himself questions: How many persons am I following? What is their state of training? How are they equipped? Are they healthy? What is their state of morale? Section I Any indicator the sniper discovers can be defined by one of six tracking concepts: displacement, stains, weather, litter, camouflage, and immediate-use intelligence. Displacement takes place when anything is moved from its original position. a. b. c. A stain occurs when any substance from one organism or article is smeared or deposited on something else. a. The sniper can also determine the seriousness of the wound and how far the wounded person can move unassisted. b. c. Weather either aids or hinders the sniper. a. b. c. d. e. A poorly trained or poorly disciplined unit moving over terrain may leave a trail of litter. Camouflage applies to tracking when the followed party employs techniques to baffle or slow the sniper. a. b. c. a. b.
How To Build Muscle: Women’s Edition Part 2 – Getting Acquainted With Strength Training This series is collaboration between JC Deen and Joy Victoria . Joy wrote 90% of the content. Joy’s a wealth of fitness knowledge, and has already been published in the likes of T-Nation and contributes to WomanScope News Magazine. Make sure you check out her site, and sign up for updates. This is part 2 of a 3 part series. In the last installment, we discussed how to get started, and why strength training is important when building the body you want. Out of the gate, learning the major compound movements is a great way to begin. Here is why we believe compounds are the best exercises to start with. If you’re new to training, it’s best to begin with exercises that yield the greatest impact, on both your muscles and your nervous system. As you might infer, we’re foregoing the exercises normally recommended for “increasing tone, or length” such as leg extensions, bicep curls, and tricep kickbacks. Most of these exercises will be a push , pull or squat movement. Push movements include: Pushup:
Bruce Lee Workout Workout Plan and Routine Bruce Lee was an amazing martial artist. He was flexible, quick and had an AMAZING strength to weight ratio. To train like him you need to focus on a strict diet and stretch everyday. All movements should be completed at maximum strength and power and a slow controlled return (ie. 1 second and 3-4 seconds on the negative). Many compound exercises should be performed and plyometrics and speed drills should be implemented along with 3-4 days a week of strict martial arts training at a local dojo. A planned nutritional meal plan is one of the most important aspects of any body composition change. All routines benefit from changing the sets, weight and reps week to week.
Ways to Change Up Workout 1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym. 2. Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Written by : Brad Borland, MA, CSCS Photography credit: Alpha Design Photography
Power Up Your Pull-Ups by Ben Bruno T-Nation Pull-ups are to workout routines like vegetables are to nutrition. We all know we should eat lots of fresh vegetables, but how many of us actually do? The same goes for pull-ups. It's an exercise that should be in any training program, regardless of whether the goal is strength or physique oriented. There's no better test of real-world strength, and getting strong at pull-ups will have carryover to all other major lifts. According to strength coach Mike Boyle, lifters should be able to do pull-ups with as much weight (including bodyweight) as they can bench press, meaning that a 200-pound guy that bench presses 300 pounds should be able to do a pull-up with 100 pounds added. In my opinion, a 1:1 pull-up to bench press ratio should be the minimum. This is not okay, and it's time we raise the bar and get people pulling their chest up to meet it. Once you've established a solid strength base, it's time to take it up a notch. Isometric Holds Hands Free "1.5" reps Speed Work
Nutrition 101: Eat To Burn Fat The 15 Best Fat-Burning Foods 1. Walnuts All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts. One ounce provides almost 3g of alpha-linolenic acid. 2. It has also has been shown to boost calorie burn when eaten. 3. This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs. 4. Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss. 5. This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage. 6. Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake. 7. 8. 9. 10. 11. 12. 13. 14.
How To Build Muscle: Women’s Edition Part 1 – An Intro on Getting Started This series is collaboration between JC Deen and Joy Victoria. Joy wrote 90% of the content. Joy’s a wealth of fitness knowledge, and has already been published in the likes of T-Nation and contributes to WomanScope News Magazine. For so long, the words ‘women’ and ‘muscle’ were rarely seen in the same sentence. Because of the overwhelming load of information available (thank you, Internet!) Note: This is not a fad diet coupled with an impossible training program. Today, we’re giving you the so-called secrets behind how and why these principles work. And that’s what a lot of diet and training plans fail to explain. How would you like to be given the freedom to manipulate the common “rules” of popular diet and training methods that have you spinning your wheels, and actually get results because you know why they work? You know, the kind of results you see in all those before and after pictures. And we’re not talking about just losing weight, but losing fat and getting toned, tight, and hot!