Exercise - Change for Your Lifestyle

Loosing Weight

2008-10-23T07:02:00.000-07:00

Loosing weight is not always FAT loss, you can also loose muscle mass.

Fasting thing to loose muscle, DIET (starving, more later).

Your body relays on the best sources of nutrition to survive and maintain it self.
Which is better for you?

Lean steak or tub of Crisco?

Your body sure knows.

This is part of the idea behind eating 6 meals a day in proper nutrition requirements, your are not starving (DIETING) so you have the fuel to loose that fat you want gone.

Starvation - basically your body becomes super efficient at using the scarce resources it is given and often at times uses the higher quality resources first, i.e. eating your muscle to survive while leaving the fat as a back up source when all the muscle is gone.

Please don't starve. You wouldn't like to see the picture I found trying to brush up a little while searching.

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Colby Butler

Building Muscle & Loosing Weight

2008-10-23T06:48:00.000-07:00

In response to those who just don't understand this concept.

Whether your ideas is to get super huge, tone and fit or loose weight, it really doesn't matter.

If your body is going to get huge, well you can't really help that.
If your body is going to get really strong, but not huge, you really can't help that either.

Those are principles which we like to call, genetics.

Some people are very lucky and born with great genetics others not so much. Some overweight people find that they are really very strong while some find they are really very week. Same goes for thin people too.
(I personally have extremely strong calves, genetics)

As John said, as you gain muscle your body burns more calories from the food you eat.

So if you are 170 lbs, then gain 20 lbs muscle, but stay at 170lbs, you are know more fit and tone then before.

Muscle burns 50 calories per pound. So merely adding 10 lbs of muscle across the whole body would give you an extra 500 calories a day burn that equals your 3500 calorie a week deficit to loose one pound of fat a week.
How many hours would you have to spend on a cardio machine to burn that same amount of calories each week? Then just gain it all back because you don't have the extra 10lbs of muscle to keep it off?

(170lb person 3 mile jog approximate cardio burn 300+/- calories an hour = 1500 calories in 5 days) You ever run 3 miles, it sucks. How long did it take?
(Weight lifting in a moderate intensity fashion with low rest periods in about 90 minutes can accomplish the same 300 calories burn. However the recovery rates are different.)

This is why cardio alone does not work.

Add 20lbs that is an extra 1000 calories a day, adding 2 lbs of muscle to every inch of your body is relatively easy when you compare it to running like 3 miles a DAY for a week.

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Colby Butler

What makes a true health enthusiast?

2008-08-07T12:06:00.000-07:00

Is it going to the gym?
Wrong
Is it reading the latest diet plans from your magazine?
Wrong
Is it being a personal trainer?
Not necessarily

What makes a true health enthusiast is someone who is passionate about providing others health tips, whether for free or by some book they write or seminar they put on. A true health enthusiast is someone who shares a life long passion about themselves to serve themselves and their bodies better. Doesn't have to be a Doctor, or physician or even a personal trainer.

I find that many people share a passion for a better future through the use of proper nutrition, health and wellness. However few people actually take this information to heart or beyond. Most people read a few items, think they know everything, then quit. Those people often loose site of their goals and choose to except things just because. It is also said that most people quit right before they start to see results. What a shame.

What is the purpose of working out, dieting, starving (like some do) or putting yourself through things that you really don't like to do. I mean come on, who seriously loves the gym. We hate the gym, but live the results and what we are doing for ourselves. If you workout for yourself and not others, you will progress further. Although the support of others helps, you must first have the inner desire to change, because without the inner desire, you will not push hard enough and waste your time.

After all if we were not true enthusiasts and we don't share the inner desire, why would we push ourselves that hard in the gym everyday?

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Colby Butler

Love the Gym?

2008-05-28T08:47:00.001-07:00

People always ask me, "Do you love the gym or something, your always here?" Well quiet frankly no, I do not love the gym. I just like being fit and trying to stay in the best shape that I can. If that means going to the gym 5 days a week then so be it.

However its not always just the gym. On the weekend I like to stay as active as possible. Ride my bike to a friends house, play some baseball, maybe go kayaking, a walk around downtown, anything to keep me from sitting on my butt all weekend.

People take for granted what good physical fitness does for you. Good physical fitness keeps you on top of your game. Whether its walking around the mall or going to a hike in the woods. You need to be in your best form at all times.

Recently a friend of mines dad starting going back to the gym. He did this because his doctor said you go or your health will increasing get worse. Now, that same guy can't wait to get back into the gym each trip he makes. It's that kind of feeling which keeps me going back. I hate the feeling of laziness, so I try to avoid this at all costs. Heck there are even some guy in their 50's that can still lift as much as I can, probably because they have been going to the gym since they were young too.

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Colby Butler

Core training

2008-04-06T08:22:00.000-07:00

I cannot stress enough how important core training is for your body.

Your core supports everything you do practically. Without good core stability your back slouches, your shoulder can roll and your neck can hurt. These are all based on examples, however if you view a person who has bad pasture, then you will soon figure this out.

A person with a weak core, will find that they develop soreness in their lower backs more often. A weak core places more pressure on your back to support your body. Over time this develops into a back problem.

Core training is not just sit ups and crunches. Its much more then that. One should work out lower back, stomach, lower stomach, and obliques. As a person with a former back injury I know how bad a person can ruin there body. Overtime I have worked out many areas of my core to be able to support my body through out daily functions and routine. Yet have the ability to take on something harder if needed.

I'm not a super fit guy, yet I can do most of these with ease. I also was not blessed with a great metabolism like most people you see in muscle and fitness mags. Yet I probably can keep up with them in the gym, in some case, surpass them.

Things to try:

Planks - front, and side one arm. Step it up to one leg and one arm.
Oblique crunches
Standing side bends
Seated side bends
Floor leg lifts with weight
Swiss ball plank crunches. Like a plank but bring your legs to your chest on the ball

Check this video out.

http://vids.myspace.com/index.cfm?fuseaction=vids.individual&VideoID=24719260

Colby

Pushups versus Bench press

2008-03-03T10:26:00.000-08:00

Did you know that the Bench Press exercise can actually do more damage then a standard push up? Lets look at the factors:
Bench Press:

A bench press applies pressure to mostly your shoulder area and not your entire chest/arm/shoulder area.
It is not a natural movement
Requires no stability of your core
If done incorrectly can ruin your posture and your shoulders permanently

If done correctly:

Can build a strong chest and add some size to you arm and shoulders
Will make you look powerful in the gym
Work the four sections of your chest independently for maximum results
Works your grip strength along with routine

Push up:

Is a natural movement when preforming life routines
Builds and requires all parts of your body to preform well
Does not require a spotter or gym
Can be effective in building all parts of chest in one movement
Is more impressive when done with weight or vertically

I'm sure I could come up with more comparisons, however I think you get the jest of it.

For people with rotator cuff problems or or shoulder related injuries that wish to work out their chest, should prefer a push up over a bench press. I am a good testament to this. I have been doing push-ups for about a two years now. Recently started doing bench presses. Found my shoulder to be really week and need two days of recovery after doing each bench press. Switched back to push-ups, with weight, and have since conquered my shoulder weakness.

A good friend of mine was struggling to lift 175 on the bench press. After a little two week period of working with weighted push ups and higher reps, he can now lift a maximum of 2 lifts on the bench press now at 225. That's a pretty good result in just two weeks I think.

Colby

How I train when I can't go to the gym

2008-02-28T07:51:00.000-08:00

Many people have asked me how I lost 85lbs and keep it off. Well, I train to keep it off. I don't just eat right and better then I used to, I exercise at least 4 times a week. Even when I miss the gym for a few days, I work out at home.

Its simple to work out at home when needed. All I use is my own body weight and a simple 37.5 lb dumbbell. Anyone can do core training at home, abs, obliques, and even lower back. However keeping your upper body and lower body in check is a little harder.
For example:
I put my rear car seats to good use. Each weights between 50-80 lbs, so just lifting them is like a work out. However I use the heavy one for squats of 20 reps, dead lifts, and rows. The smaller one I will use for curling, standing overhead extensions, side bends, and weighted push ups. Basically I use them however I feel I can at the time of working out. Now mind you, this does not totally replace the gym. The gym allows you to lift much more weight then you would have around your house.

It becomes easy to look around your house and find something that you can use to lift when you can't get to a gym. Some of the best strength is built when you lift odd objects. These odd configurations form different muscles in the body to preform harder and with more efficiency. Steel and metal plates are great at the gym, however not sufficient to real life objects.

Colby

Weight Training for Uniform Strength

2008-02-25T10:35:00.000-08:00

I use this rule of thumb for weight training. Your Squat percentage should be about double what you can do on your bench press. Your leg press should be about triple you bench press. The squat may be a combined weight of you body as well in some cases, if you lift a lot with your chest in the press.
I took for example the number 135 for a bench press, most people should be able to preform this much. So on your squat rack you should have approximately 270. The 270 breaks down into about (2) 45lbs plates on either side with (2) 10 lbs and (2) 2.5 if available, including the typical 45lbs bar used. However if you can not lift 270 with your combined weight from your body, then you should factor your body weight and subtract that from the 270 to achieve what is required.

For example if you way 165, subtract that from 270 to figure out 105. That would be a good starting point and with the combined weight of your body, you can achieve the 270 required for this way of training. Once you have the appropriate weight, see what you can do with that amount and either adjust up or down accordingly to preform a constant 12 reps with proper form to reach maximum load on your legs without reaching complete fatigue each set.

So at 135, you should be able to triple this number based on your leg press. The leg press is at a 45 degree angle initially giving you an advantage, in addition you do not have your body weight to incorporate either. So you can really load the plates on and look like a monster. 135 * 3=405, which equates to (4) 45lbs plates and (2) 10lbs plates, and (1) 2.5lbs plate on either side, if available. Ask anyone at the gym, this looks like a ton of weight, however really isn't as much as it seems.
Colby

In lu of my last post.

2008-02-25T07:08:00.000-08:00

Well as for the rep hold routine. This is not so much for cutting, but rather shear muscle stamina and strength building.
Think about this for instance:
The longer you hold something, the harder it becomes, yes? Just like the part in the movie Punisher, when the evil son of the bad boss is told to hold a mine in his hand. The mine only weighting about 7 lbs, although over a prolonged period of time becomes seemingly more heavy. Hence he eventually drops the weight in his efforts to stay alive.

Something else to try:
Look at stamina core training. This makes the most sense to me. I don't care how many sit-ups I can do, rather how long I can hold a sustained position. I do what in the exercise fitness world calls a plank.
Plank: Core training routine where the user sustains a position much like a push-up for 30-60 seconds.
However a modified positions using either weight or a Swiss ball to preform a harder variation of this routine.

Planks are by far, not over rated, rather overlooked. I see so many gym users who don't try these its insane. Guaranteed core strength in about 2 weeks from doing these. You may not get your six pack this way, however you will get plenty of strength.
Which do you prefer?
Colby

The newest craze

2008-02-22T12:56:00.000-08:00

Have you seen this yet? The newest craze in weight loss routines?

Well if you haven't then let me give you the low down right here. I have seen many articles about fitness in my many years. I have told many people many things, although not too many ever listened. Well, once again I stand to be correct in my views. I have told people train slow and train longer. People always said that doesn't work. So what the newest craze you ask? Well just that. Training slower and longer.

I'm not saying train for additional time, no no, what I'm saying is train slower with better form and take a rest at the hardest area in the movement. Basically count to five second on the rep side and hold for 5 for a total movement rep time of 10 seconds. Don't believe me, try it yourself. In fact I have read articles recently on top sites and in top magazines with study results that support these claims.

Try it for example:
Bent over one handed rows. Hold dumbbell on either side of the body as you lean on a weight bench. Lift the weight with one arm from the floor to your chest, keeping your back bent at a 60 degree angle, lift weight as normal. Once at the top of the motion in full contraction, hold for a 5 second count. Then lower the weight as you count once again to 5 seconds.

You'll notice that you can not lift as much as you normally would and the next day most likely be sore some. This is a result of changing in your routine. What this type of training does, is to build stamina and strength with proper form and motion. If you have to jerk the weight, then you are most likely lifting too much. This also increases your heart rate as you are required to focus more on the effort at hand. You may get tired more quickly when you first try this exercise out.
Colby

Taking the stairs

2007-11-27T10:25:00.000-08:00

Try taking the stairs when ever you can. Its a good way to get your heart moving during the day and kick yourself into slight exercise. Even if you can go to the gym that day, take the stairs and you will be on your way!

I have grown accustom to taking all steps two at a time. I now find that taking only a single step, each step, takes considerably more time and seems like forever. It makes more sense to get to where I want to go that much faster all while using maintaining that strength throughout.

If you look at it in a business building, or if you work in an office, you don't need to work out your legs as hard in the gym. As you use them throughout the day they get the workout they need. However you may require an office with many steps to accomplish this, for example, 2-3 flights of stairs just wouldn't do the job.
Colby

Going the Distance

2007-11-06T08:26:00.000-08:00

Incorporate exercise into your life everyday. Whether going to the department store, grocery, or mall, a person should gain some extra exercise by parking far out in the lot. Not only do you get more walking exercise, you have a better chance of leaving the parking lot, also avoiding those dings from others that aren't paying attention to your doors.

In addition, try to carry your items while grocery shopping. If you plan to run in for only about 10 items, if those items are manageable enough to carry in the basket, then do so. Also if you think in this sense, a cart can be a real pain to maneuver around too.

I always use these suggestion while shopping. People may think I'm crazy when I go and get a huge 48 pack of plastic bottled tea, eggs, and milk. Then again I'm in and out in less then 15 min most of the time. I can carry the load, so why not?
Colby

Ward off illness

2007-11-01T11:39:00.000-07:00

You can ward off illness by exercise, did you know this? Studies have shown that those who regularly exercise can ward off simple diseases, like small colds and viruses. In the same effect they get over flu symptoms easier and have less of a hard time coping with illness.
Exercising regular, supports your immune system and keep your blood in better condition to fight infections.

A long with better bone structure and density, this is another reason older adults should still manage to do some good old physical exertion at least twice a week, three to four time is optimal. Studies show that people start to lose muscle by the age of 30. Now not to stress out if you are nearly or over the age of 30.

There is something you can do. Simply be active more then you are currently. This will prolong your muscles and keep your immune system healthier longer. Some people, men in general have be shown to actually build muscle into their 30's and beyond.
Colby

My Exercise Routines

2007-10-30T11:49:00.001-07:00

I train more for full body fitness then sheer mass. I never intended to get huge. I wanted to modify my genetics enough so that when I have kids they can build some muscle. I wasn't blessed with good genes from my parents. So I strive to change that.

My routines have shown positive result in both me and other people I work out with who have tried them. I often move furniture on the weekends. That's right furniture. This would not be possible if my body was not in proper form.

I train for stamina strength and sheer strength rather then huge size. I like to fit into my shirts and pants without ripping something as a result of size. My posts here are for people of all ages and routines to try and adjust to their own level.
Colby

Training for endurance and stamina

2007-10-23T11:06:00.000-07:00

This type of training requires what is mentioned below to be master prior to starting this.
Basically its the same as a pro-set, however preformed with little to no rest. The idea behind this way of training is that while you train one area of your body, the other area will be getting rested as if you were just waiting it out. So in this time instead you are still training, however, just training a different area.

For example do your row or back exercise, immediately follow that with your bench, or chest exercise without waiting in between the two.

Do this consistently through out your routine. You should find that it becomes difficult about your third set, because you are not giving a time to rest and catch your breath.
Only after your third set are you allowed to stop for a breather.
This is just like cardio training with about 80-90% of you actual full rep weight. This way of training is also a good way to burn fat and build your stamina. This is increase your heart rate and build your lungs in the same process, allowing your to return to your normal routine in a few weeks with more overall performance. If you don't notice a difference, then may you have plateaued and need to incorporate new exercises into your routine.
Colby

Pro-sets and complexes

2007-10-23T10:13:00.000-07:00

Pro-sets and complexes are basically the same thing. Don't ask where the name came from, however, you can imagine where. These are a lot like what the pro athletes do in there training sessions. Many exercises together as one with little rest in between each.

For example do your back exercise paired against your chest exercise, consider those two together as one set. Same goes for your arms, shoulders, or legs.

However for these exercises you may not be able to do your full weight because it requires much more stamina and overall strength to preform them properly and consistency.
These can also be preformed the same as your normal routine would be just as a paired set. So as you would normally be doing a second set, this would be where you would preform your paired exercise.
Colby

Obese to average Joe

2007-10-17T11:40:00.000-07:00

I used to weight alot and I mean alot, I was considered obese for someone my size based on my age and height. I used what I learned to modify my lifestyle to change myself and lose 85 lbs total. Safely, healthy, and effectively.

I generated this blog, based from a book I intend to write to the masses. I don't generally write about getting huge muscles, training for a triathlon, or anything like most others. I prefer sheer strength and maintenance training. Although I have packed on size in the process. The comes with all training routines. Better body, better life, healthier living.
Colby