New 1 Rep Max's

Thursday's Chest Workout and 1 RM's

I am very pleased to inform all my blog readers about my progress in my transition from bodybuilding to powerlifting. As I am still pretty bad at preforming a deadlift properly I will leave the data out for this exercises and just concintrate on the other 2 exercises.

So as you may or may not know, 3 weeks ago I started a Russian powerlifting program. It has been kicking my ass though out the weeks. Here are my 1 rep max numbers that I need at the start of this program:

• Squat = 315 lbs
• Bench = 255 lbs

So yesterday after taking the entire week off of squats, I went to visit my buddy Aaron to help spot me for these heavy lifts. They went as follows:

• Squat = 355 lbs
• Bench = 275 lbs

Originally I only wanted to try my squat, but I was so happy with the lift that I did my bench as well. Here is a lay out of my workout.

Squat (1x12), (1x8), (2 x 2), (1x1), 1RM

Bench (warm up), (2x3), 1RM

DB seated shrug (3x10)

DB incline bench (3 x10)

DB flys (2 x 12)

I think I may have done too many Dumb Bell exercises as my chest died on me on the last set of DB flys, I had to get a spotter to finish.

October's Food of the month

I am back with another great product from Western Creamery. I found this yogurt around the same time that I found the cottage cheese, I often mix the two for my bedtime snack.

Western Creamery makes this organic yogurt with no additives, in a variety of fat levels from 0.2% - 3.2% milk fat. Now before you try this, you must know this is not your typical yogurt, It taste is very similar to sour cream. This is because, you guessed it there is no added sugar to this product.


1.1%, per 100 gram:

• Calories - 53 cals
  
• Protein - 3.9 grams
  
• Carbohydrates - 6.86 grams
  
• Fats - 1.12 grams
  

This is a very versatile product, as it is so similar to sour cream that you can easily substitute it for many recipes. With an added bonus that it has a lot less fat the sour cream. Also the fact that it has no sugar added to it leaves it open for you to have fun with it, like a blank canvas you can easily add your own fruits to it, or jams. I like to add organic honey, or Stevia to this to sweeten it up, I also mix it with my oatmeal in the morning to get a better consistency.

Calcium-rich Dairy Foods Boost the Body's Fat Burning After a Meal

Yet another study suggests those ads linking a daily cup of yogurt to a slimmer silhouette have a real basis in scientific fact. Research published in the December 2005 issue of the American Journal of Clinical Nutrition not only confirms earlier studies showing a calcium-rich diet is associated with fat loss, but may help explain why.

Normal-weight women ranging in age from 18-30 years were randomly assigned to a low (less than 800 mg per day) or high (1000-1400 mg per day) calcium diet for 1 year, and the rate at which their bodies burned fat after a meal was assessed at the beginning and end of the study.

After 1 year, fat oxidation (burning) was 20 times higher in women eating the high calcium diet compared to those in the low-calcium control group (0.10 vs. 0.06 gram per minute).

The women's blood levels of parathyroid hormone were also checked and were found to correlate with their rate of fat oxidation. (The primary function of parathyroid hormone is to maintain normal levels of calcium in the body. When calcium levels drop too low, parathyroid hormone is secreted to instruct bone cells to release calcium into the bloodstream.)

Higher blood levels of parathyroid hormone were associated with a lower rate of fat oxidation and lower dietary calcium intake, while lower blood levels of parathyroid hormone levels were seen in the women consuming a diet high in calcium, who were burning fat more rapidly after a meal. So, it appears that a high-calcium diet increases fat oxidation, at least in part, by lessening the need for parathyroid hormone secretion, thus keeping blood levels of the hormone low.

Uses:

I would use this in any Atkins type of diet, or to people who are sensitive to carbs and simple sugars.

I would also recommend this to people with diabetes as it has no added sugar.

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Thanksgiving. To eat or not to eat.

Turkey, cranberry sauce, pumpkin pie, and wine. Its that time of year again, when we meet with family, eat as much as possible, and drink until we fall asleep; usually with out pants undone after getting out fill at the dinner table. This kind of binge eating can be detrimental to a person's diet, especially if they go to more than one of these functions over the weekend.


We all know how it starts. You show up and are greeted by familiar faces, who lead you into the parlor for some appetizers and a drink. You are usually waiting around an hour or two eating and drinking and meeting with family and friends. Then the big guy comes out; 10-15 lbs of pure tryptophan heaven. After eating your fill of Mr. Butterball and all his side dish friends, you are treated to a plethora of sugar infused foods that will raise you blood sugar levels beyond imagination. Man I am getting hungry just thinking about it.


If you are worried about how this will effect your diet, or that it will relapse you back into your old eating habits. Do not fret, I am here for you with tips and advice on what and how to eat and want not to eat.


In the following I will layout the safe and unsafe foods of the holiday season, and give you tips on how to work off the extra calories your have consumed.

Safe Foods

• Yams (add cinnamon for taste, great complex carbs)
• Pumpkin Pie (avoid any toppings on this fibrous food)
• Turkey (a great protein source, skip the gravy)
• Winter squash (you can add cinnamon & olive oil, or garlic and parsley for taste)
• Nuts (great for appetizers)
• Low fat cheese (cottage cheese is a great source of protein)
• Steamed Vegetables
• Stuffing (you can get away with this as long as you use whole wheat mulitgrain bread and minimal added fats)

Unsafe Foods

• Alcoholic beverages (with the amount of food you eat, you will be able to consume more alcohol without feeling the effects so rapidly, this can quickly increase your calories)
• High fat appetizers (nacho dips, chips, cheese balls, etc.)
• Sugary desserts (cheese cakes, rum balls, cookies, pies)
• Cranberry sauce (this stuff can be loaded with extra sugar)
• White mashed potatoes (usually has added fat)
• Gravy

Here are some great tips for keeping the pounds off during the holidays:

1. Use cold pressed extra virgin olive oil for all fats needed in recipes
2. Season foods with salt & pepper, or Mrs. Dash
3. These dinners can last hours. This is great, as us body builders need to eat every few hours, so instead of having one huge meal, you can break it up into two. Have a small portion at the beginning. Take a break and converse with family, then eat another portion later on.
4. Walk. I know this is not the best method of fat loss, but no one expects you to go for a HIIT session while visiting family. Besides, It is much better than having "food coma" and falling asleep right after dinner.
5. Don't fall asleep right after dinner.
6. Drink coffee or tea when possible. This will keep your metabolism up through out that day, it will surprese your appetite, and help keep you from getting "food coma" after dinner.
7. If you must drink, drink a dry red wine. At least you can get some anti-oxidants from this.
8. Have a low carb protein shake before you arrive. This will stave off your hunger.
9. If you can time it properly, go to the gym right before dinner, and preform a heavy day. There is nothing better for those tired nutrient deprived muscles than to gourge yourself on complexe carbs and high amounts of protein from whole foods.
10. And above all laugh and have fun!

I want to wish you all, wherever in the world you may live, a day of peace, health, and, most of all, gratitude for whatever you may have. Rich or poor, free or opressed, happy or sad, there is always someone who is worse off than you.

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Female Fat Loss Workouts & Birth Control Pills

I found this article today on my mentor's, Craig Ballantyne, blog; Turbulence Training


Yesterday, at the http://www.globeandmail.com/ website, there was an interview with Leslie Beck, a nutritionist, and one of the readers asked about female fat loss and birth control pills. How should a woman eat and workout for fat loss while using birth control?

Here's Leslie's answer...I believe Leslie is an RD.

Female fat loss workout question: I've been on different types of birth control pills for about four years now. I have gained weight being on them (about 15-20 pounds) and feel like I am constantly on a diet. Although I really watch what I eat (and try to exercise regularly), I feel like I can't cut back much more if I am to maintain a healthy diet. Yet I can't seem to lose weight.

Does the birth control pill make weight loss difficult? If so, do you have any tips to lose weight without going off of it?

Leslie Beck:
Many women believe that a common side effect of oral contraceptive pills is weight gain.

However, the association between birth control pills and weight gain has not been scientifically established. In fact, studies suggest that women who stop using oral contraceptives may be more likely to gain weight than those who continue to use them.

In 2004, scientists evaluated 42 randomized controlled trials investigating birth control pill use and weight change and found no evidence to support significant weight gain. The authors did note, however, that this topic has not been studied extensively and that their conclusions are largely based on studies conducted 30 years ago, when high-dose estrogen was used.

Weight gain with modern low-dose products is unlikely. That said, I have had a few clients report weight gain (3 to 5 pounds) when starting oral contraceptives. But it has still been possible for them to lose weight once they change their eating and exercise habits.

If you feel the pill you are taking has contributed to your weight gain, speak to your doctor about trying another pill.

In the meantime, I suggest you keep a detailed food diary for two weeks to help you assess your eating habits. Write down what time you eat, the foods you eat, and your portion sizes. If you are not sure how much food you are eating, measure it. A food diary provides a huge amount of self awareness and may uncover reasons for your weight gain such as portion control or mindless nibbling.

It is also possible that you have cut back too much and as a result, you are not feeding your body enough calories. When this happens, the body's metabolism becomes very efficient and burns fewer calories to perform its tasks. In other words, it conserves calories. I have seen this in a number of clients over the years, women who consume less than 1000 calories per day and who also over-exercise.

The trick is to gradually add calories back in 100-calorie increments each week to help restore your metabolism. (A healthy calorie target for women to lose weight is 1200 to 1500 calories per day, depending on your level of activity.)

Without meeting you and being able to conduct a thorough nutrition and diet assessment, it is impossible to know what changes you need to make to your diet. I do advise you eat 3 meals per day and one snack to help keep your metabolism efficient.

And I strongly recommend at least four 30-minute (or longer) cardio workouts each week.

Joining a gym is not necessary; most women lose weight by brisk walking. Consider consulting a registered dietitian in your community to help you fine-tune your diet to promote weight loss (www.dietitians.ca).

***Thanks to Leslie and the Globe and Mail for this.

But may I give a big "booo" and an "I doubt it" to her comments regarding brisk walking for fat loss.

If you and I both really believed that brisk walking was all that women needed to do to lose weight, well then, there'd be no need for Turbulence Training would there? And the world wouldn't be full of overweight women on elliptical machines.

Don't believe me? Well, read this link...maybe you'll believe Stephen Holt and the researchers from the University of Alberta...

Walking isn't enough to do the job...

Good info on nutrition, but a little "dreamy" on the exercise suggestion,

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