ELIMINATING EXCUSES | fitness

Struggling to find the discipline to hit your workouts consistently? Looking for a way to push yourself to that next level?

Finding a workout partner could help in both areas. You and your partner can help support each other in your respective efforts and you both can remind the other to be accoutable for being disciplined. Who would make the ideal partner? I’ll leave that for you to decide based on your personality and your goals. However, I believe that anyone can make a decent workout partner as long as you both vow to encourage each other and to give your best efforts to DO SOMETHIN’! It doesn’t matter if your partner is stronger or has more endurance. While you two may be able to compete with each other in a healthy and supportive manner, remember that your ultimate goal is to be the best you that you can be. So focus on giving your all and on supporting your partner; and she/he should do the same. When you are working towards those last reps, your partner’s words of encouragement and her/his ability to provide a spot if needed could help you to knock out thost last reps and even some extra ones. In addition, you and your partner can help critique each other’s form and technique on exercises to minimize the risk of an injury and to maximize your muscles’ efforts.

DO SOMETHIN’!

Why is important to breathe properly during exercise?

By doing so, your blood is able to pick up oxygen and carry it to the cells where it is needed. This oxygen will allow the cells to continue normal functions thereby allowing you to continue to DO SOMETHIN’! In addition, your blood can then pick up the by-products of your muscles’ work, like lactic acid and carbon dioxide, and carry them to where they can be expelled or metabolized.

Sometimes when trying to summon the energy for one last rep, it might feel natural to hold your breath. Avoid doing so for the reasons mentioned above. Remember to establish a smooth, breathing rhythm during your exercise.

DO SOMETHIN!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, page 3.

In most of last week’s posts, I shared some perspective on dietary supplements. One of the most popular supplements is creatine. Below are some interesting facts on creatine that I would like to share:

- The long term effects of taking creatine have not been established. Most studies have examined the short-term effects (30 days or less).
- All studies conducted have involved adults only. Creatine’s effect on children are unknown.
- Concerns exist about possible liver and kidney damage if large quantities (>40 grams/day) of creatine are consumed.
- Stomach cramping and diarrhea have been reported as adverse side effects of creatine supplementation.
- Creatine supplementation alone, in the absence of physical training, has been shown to be ineffective
- The U.S. Food and Drug Aministration (FDA) issued the following statement regarding creatine use: “Much remains unknown about whether creatine is absolutely safe for long-term use at levels currently recommended. Both current and potential users should consult their physicians to identify any potential health problems.”

I do not deny that creatine can aid one if developing muscle mass. However, the muscle development appears to come at some cost; but is it worth it? Keep doing your research and talking to your physician to make the best personal choices in dietary supplements.

DO SOMETHIN’!

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green, page 259.

I’ve added 2 new sections for my posts: “Combat” and “Motivation!“.

These sections contain posts that you may have already seen; but I wanted to add these sections so it would be easier to find what you are looking for.

DO SOMETHIN’!

In previous posts, I have not discussed dietary supplements to great detail. My primary reason for not doing so is that I recommend that you talk with a health professional and that you do your own research in order to determine what supplements (if any) are right for you. However, I do have some interesting information that I would like to share with you. Recently, I met the stunt double for the Hulk (from the 2003 movie, Hulk) and we had an interesting conversation. In exchange for some karate and jujitsu lessons, he gave me the ok to quote him on my blog. Here it is . . .

Martin: “Do all supplements work the same for everyone?”

Hulk stunt double: “No. We all have our differences in the way we absorb and process different substances. What works for some may not work for others and vice versa. If interested in a certain product, I would recommend checking its safety and supposed effectiveness. At that point, if a supplement seems to be a safe and effective option, give it a try and pay attention to any positive and/or negative effects. It is very important to keep in mind when reviewing supplements that this industry is not regulated by the FDA. So just because something is on the shelf at a store does not mean that it is truly safe. It could be, but maybe it is not. Do your research online, at the bookstore, or even better, with an actual health professional.”

Again, this information reflect’s the Hulk stunt double’s opinion. Talk with your physician to determine what is right for you.

DO SOMETHIN’!

In previous posts, I have not discussed dietary supplements to great detail. My primary reason for not doing so is that I recommend that you talk with a health professional and that you do your own research in order to determine what supplements (if any) are right for you. However, I do have some interesting information that I would like to share with you. Recently, I met the stunt double for the Hulk (from the 2003 movie, Hulk) and we had an interesting conversation. In exchange for some karate and jujitsu lessons, he gave me the ok to quote him on my blog. Here it is . . .

Martin: “Are supplements required for building mass?”

Hulk stunt double: “Supplements are definitely not required for building muscle mass. It is possible to gain mass from whole foods alone; however, this is difficult and requires a great deal of dedication. I believe that most people lack the level of determination and dedication to achieve substantial gains in muscle mass from a diet of only whole foods. A more realistic way of packing on muscle is a diet rich in natural sources but also one which does use supplementation. Supplements are not required, but, in my opinion, make building muscle more convenient and achievable.”

Again, this information reflect’s the Hulk stunt double’s opinion. Talk with your physician to determine what is right for you.

DO SOMETHIN’!

In previous posts, I have not discussed dietary supplements to a great detail. My primary reason for not doing so is that I recommend that you talk with a health professional and that you do your own research in order to determine what supplements (if any) are right for you. However, I do have some interesting information that I would like to share with you. Recently, I met the stunt double for the Hulk (from the 2003 movie, Hulk) and we had an interesting conversation. In exchange for some karate and jujitsu lessons, he gave me the ok to quote him on my blog. Here it is . . .

Martin: “Why do you think people take supplements?”

Hulk stunt double: “I believe that people take nutritional supplements in an effort to minimize dietary deficiencies and to maximize performance either for sport, body appearance, and/or general well-being. It is very difficult for the average person to obtain necessary and essential nutrients from food alone. Most people simply do not have the time to cook 6 or more meals per day. People have jobs, family obligations, and other commitments that make eating 6 or meals difficult. It is important to eat real food at least 3 times a day, but adding supplements such as protein shakes and meal replacements can offer solid nutrtition and a high level of convenience. When something is easy to do, it is more likely to be incorporated into one’s routine. I believe this is the case with supplementation. A healthy combination of whole foods and nutritional supplements which are approved by one’s doctor, is in my opinion, a solid approach to achieving good health and fitness.”

Again, this information reflect’s the Hulk stunt double’s opinion. Talk with your physician to determine what is right for you.

DO SOMETHIN’!

Recently, I answered a question on pre and post workout nutrition. In my response, I spoke of the importance of carbohydrates as fuel for your muscles. I’d like to elaborate more on this point with an excerpt for the ACE Personal Trainer Manual:

Muscle glycogen depletion is a well-recognized limitation to endurance exercise that exceeds 90 minutes. Carbohydrate loading* can nearly double an individual’s muscle glycogen stores. Therefore, the greater the pre-exercise glycogen content, the greater the endurance potential.

The classic study on carbohydrate loading compared exercise time to exhaustion. Subjects exercised at 75% of maximum aerobic capacity after consuming diets with varying amounts of carbohyrdrate- a low carbohydrate diet, a normal carbohydrate diet and a high carbohydrate diet. The low carbohyrdate diet sustained only an hour of exercise; the normal diet sustained 115 minutes of exercise; and the high carbohydrate diet sustained 170 minutes of high intensity exercise (Bergstrom, 1967).**

So, you can see how critical carbs are to muscle performance and endurance. Think of glycogen as fuel for your muscles; and carbs are stored in muscles as glycogen. So, low carbs = low fuel and no carbs = no fuel.

DO SOMETHIN’!

*Carbohydrate loading is defined as up to a week-long regimen of manipulating intensity of training and carbohydrate intake to achieve maximum glycogen storage for an endurance event.

**information source: ACE Personal Trainer Manual 3rd edition, edited by Cedric X. Bryant, Ph. D and Daniel J. Green pg. 124, 126, 544

I hope that Eliminate Excuses Fitness has supplied you with quality exercises and fitness/nutrition information. However, I do acknowledge that I alone do not possess all of the fitness and nutrition information necessary for you to reach your goals. I hope that you have continued to seek out the information you need to assist you in your quest to DO SOMETHIN’! Occasionally, I will share some recommendations for alternative resources that you might want to consider. Recently, I recommended www.diet.com as another excellent source of health and nutrition information. Today, I recommend www.straighttothebar.com by Scott Bird. Scott has created an excellent site for a wide variety of fitness information. When you have some time, check him out.

DO SOMETHIN’!

Last Monday, I asked for input on what I should do with the video gym. Since the video gym was not serving a specific purpose, I have decided to remove it. Currently, the information on the home page fulfills the purpose of aiding us in our efforts to DO SOMETHIN’. If you have any thoughts or suggestions on other ways to acheive this objective, please let me know.

Thanks for your input.