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BETTER RESULTS INSIDE THE GYM AND OUT!

Active individuals or professional athletes - we all want to maximize the effectiveness of our workouts and diet. These tips can help boost the effects of your diet and training program!

Workout Tips

1) Overtraining is bad news. Reduces your body's ability to burn fat. Catabolizes muscle. Common symptoms are increased heart rate when you awake in the morning, insomnia, decreased appetite, and rapid weight loss.

2) Be goal specific. A muscular, toned physique is best (and most easily acquired) with good, hard weight workouts and mild, low-intensity aerobic training. Set your goals, then proceed to accomplish them.

3) If you are an endurance athlete, gaining strength with minimal bodyfat and weight gain should be your primary goal. Lower reps with heavier weights and longer rest is most efficient. Cycle it in with your endurance training.

4) If you are overweight to start with (greater than 15-18% bodyfat), low-intensity aerobic work should be done more often and must be combined with weight lifting sessions to help shed bodyfat.

5) Low-intensity aerobic work should be done 3-4 days a week (this can include recreational activities, i.e., swimming, tennis, water-skiing, motorcycle riding, etc.) Science shows, on your weight lifting days it's best to do the treadmill or bike after you have lifted weights because you will be more quickly able to access bodyfat.

6) Stay away from carbohydrate drinks (Gatorade, Powerade, etc.) while training with weights or doing aerobic exercise. Use water. Carbohydrate drinks don't allow you to access bodyfat for energy.

7) Training can enhance an individual's ability to train with less rest, but if you seek to accomplish maximum or near-maximum reps with heavy weights, you should take 3- 5 minute rests between heavy sets and 2-3 days between workouts.

8) Large muscle group exercises like deadlifts and squats are responsible for greater testosterone levels when accompanied with long rest periods and heavy weights.

9) Individuals who are interested in hypertrophy, local muscle endurance, or both, need to perform a higher volume of exercise, use more exercises, lift in the 8 RM to 12 RM range, and take short rest periods, 45-90 seconds between sets of exercise (This produces greater stimulation of growth hormone as well.)

10) Individuals with joint pain and nagging injuries should limit training volume and handle weights that are pain-free.

11) Warm-up activities should precede each weight lifting session, which should end with a cool-down period. Multiple joint exercises act as a warm-up for any subsequent single-joint exercise involving the same muscles. Single-joint exercises act as a cool-down since they require much less energy expenditure.

12) Individuals who are experienced in weight training over a period of time may be able to benefit from more frequent workouts than those without lifting backgrounds. This is why we have a number of different training options for you to choose from.

13) Some muscle groups recover quicker than others. Upper body muscles can handle more frequent heavy lifting sessions than lower body muscles (including lower back).

14) Individuals recover more quickly from single-joint exercises (e.g., bicep curl) than from multi-joint exercises (e.g., squat).

15) The basis of gains in resistance training is the progressive overload principle--which means providing a greater stress or load on the body than it is normally accustomed to handling.

16) In aerobic training, the activity should be performed continuously for a minimum of 15 to 20 minutes at a level of 70% to 90% of maximal heart rate at least 3 times per week.

17) Greater force is created with weights that require slow movements and therefore develop greater strength (i.e., heavy weights).

SPECIAL NOTE: Exercising is absolutely required to make desired physical improvements. Mentally, you'll feel better too--Guaranteed!

Length: To avoid over-training and take advantage of your body's natural-growth promoting hormone levels, weight training sessions should last no longer than 1hr.

Variety: To avoid staleness and take advantage of body's adaptive nature, change workouts every 4-6 weeks. Also, vary exercises to avoid overuse injuries and muscle imbalances. Similarly vary foot and hand position on lifting exercises to activate more muscle fibers (Note: without compromising the safety of the lift).

Flexibility: To avoid injury and gain optimum flexibility, stretch for at least 10 minutes a day 3/week, whether on workout days or even while sitting in front of T.V.

Time: Perform aerobic activity (bike, treadmill, etc) in the morning before breakfast to access more fat for energy. Similarly, aerobics can be performed after workouts to access more fat for energy.

Do not train body part if sore from previous workout.

Hand Strengthening

This an easy program, that takes little or no equipment, that builds huge hand strength for those pinch moves.

In one hand take 2 weight plates, start with 5 or 10 lbs. plates, and hold them between your fingers using just your thumb tip and finger tips. You are using only finger tip pressure to hold the plates together. Smooth metal plates work best.

  • Hold for 60 seconds and rest for 60 seconds
  • Hold for 45 seconds and rest for 60 seconds
  • Hold for 30 seconds and rest for 60 seconds
  • Hold for 15 seconds and rest for 60 seconds

If you can, repeat 1 more time. Now switch hands.

After the first week or so move up to the next larger and heavier weight plates. But don't rush adding weight. You want to avoid injuries.

I know it sounds easy, but you will be amazed at your improvement. Stick with it.

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Beta Tip:

When your not at a climbing wall or a local crag, a fingerboard provides excellent training while off the rock and it is easily installed above a doorway.

If you are a personal trainer and want to start an ad here contact Joan.

 

Tip:

Be sure to check out the other Rock Climbing tips in the How To section!

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