Stretching Yourself!

Why stretch:

Hi guys lets talk about stretching.  Stretching allows better extension and  range of motion throughout your limbs. A good stretch routine increases the efficiency of your workouts. Furthermore, it increases your ability to build muscle as well as prevent injury. Stretching increases blood flow to your muscles; loosens muscle fibers, tendons and joints. Therefore, it allows optimal performance during your workout by increasing your ability to properly execute particular exercise movements.

How much time:

I like the philosophy of using a 1:2 ratio of stretching to exercise. For example, if you workout for 3 hours a week then you should stretch for approximately 90 minutes per week; so your stretching half the amount of time you are working out over the course of a week. 

Find what works best for you:

If your weekly stretch time is 90 minutes then you can choose to break that into three 30 minute sessions, or two 45 minute sessions (for a total of 90 minutes). I suggest combining your stretch days with your cardio routine as they go well together.

How long to hold a stretch: 

Now there is no exact science to keeping your muscles limber. The following are a few suggestions to start from: If you're under 40 years old, hold your stretches for 30 seconds. If you're over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Always stretch your tighter side first, for example, left leg before right leg; this gives the option of stretching the tighter side an additional time before moving on. After your workout is a great time to stretch; as well as before your cardio routine. 

"Stretching means if you can't you must...., when you put yourself on the line you come through." 

~Tony Robbins~ 

Questions:

*How often do you stretch?

*What types of stretching routine do you use? Yoga? Standard stretching? 

*Are you going to add stretching to your workout routine and why?

Are Your Abs Hiding From You?

Hey guys, many of us want to improve that midsection known as  our core, stomach, or abs. This can be challenging for many of us including myself. Hopefully after reading this blog you'll have gained some information that will assist you in achieving your goal of improving your abdominal muscles (abs).

We All Have Abs: 

First, I'd like to state that we all have abs. Some of us may have abdominal muscles that are more developed than others, but we all have them. In many cases these muscles are covered with a layer of fatty tissue which covers them and makes them invisible to the human eye. Moreover, it is possible to build the abdominal muscles in both strength and size and still not be able to see them due to the layer of fatty tissue covering them. Building the ab muscles in strength and size is only part of the process. The next part in the process is revealing what has been built through your exercise and hard work in the gym. 

Revealing Those Abs:

Revealing the abs is achieved through losing the layer of fatty tissue covering them! There is no such thing as targeting a specific area of the body for fat loss, i.e. losing fat in your stomach/abs only. Body fat is burned throughout your entire body at once. Some areas may lose fat at a faster rate than others but the body does not target one specific area at a time.

Test Your Abs:

A great way to test the status of your abs is to contract your abdominal muscles, then look and feel for the abs to reveal themselves from under any fatty tissue that is present. Remember, depending on the amount of fat on your belly and the current size of you ab muscles you may not see them and only be able to feel. Either way you have proven that they exist! 

Fitness & Eating:

Furthermore, your eating habits, cardio, and strength/conditioning routine are all key ingredients in revealing the midsection. There are a number of ways to approach your routine. Some may work better than others depending on each individual, as we all have different metabolisms and body types (see my blog on body types). So don't be discouraged if what's working for someone else doesn't work for you. This just means you have to move forward in finding the fitness routine and eating style that works for you.

Calories In vs. Calories Out:

Remember that the amount of calories that you eat daily must be less than what your body burns in order to lose body fat. Your training routine plays a major role in increasing the number of calories burned. This is why I recommend a high intensity cardio routine, because it keeps your heart rate up while burning calories at a faster rate (see my cardio blog for tips on high intensity cardio routines). Your eating habits also play a role in "Calories In vs. Calories Out!" When your body has no more calories to burn for energy it burns off your stored body fat for energy and as a result you will both lose weight, and reveal your (abdominal) muscles.

Get It Right:

In closing, revealing your abdominal muscles can be achieved by both decreasing the number of calories in your diet and increasing the number of calories burned through your fitness routine i.e. high intensity cardio routine. This way you’re approaching your fitness goal from two directions, both eating style and fitness routine. It is possible to have the best fitness routine and not reveal your abs because your eating style takes in more calories than you’re burning with your fitness routine. Including both diet and a high intensity cardio routine are key ingredients to revealing those abdominal muscles that are patiently waiting for you to show them off.

Question: 

Test your abs by contracting and feeling. What did you find?

What is your current approach to revealing your core? 

What's your body type!

Knowing your body type is an important part of effectively reaching your physical fitness goals (building muscle, losing weight or both). There are three general body types ectomorph, mesomorph, and endomorph.

Knowing your body type and its associated metabolism allows you to customize both your diet and fitness routine to achieve the results you desire.

The first body type is the ectomorph. This body type tends to have a fast metabolism and are slim (skinnier men & women). Ectomorphs generally don't have a hard time losing weight/burning calories due to their naturally fast metabolism. They generally can eat what they want and not put on much weight (size). In order for ectomorphs to gain size I advise lifting heavier weights in lower rep ranges (6-8 reps), increasing calories and decreasing cardio.

Second is the mesomorph. This is what some consider the ideal body type. Mesomorphs tend to be naturally more muscular and athletic in build. They build muscle and burn fat easily. This allows mesomorphs to stay in shape quite easily with the proper routine. A mesomorph has a moderate metabolism, not to fast and not to slow which is ideal for burning fat and retaining muscle easily.

Third is the endomorph. This body type has the slowest metabolism, and as a result has more of a challenge losing weight. Losing weight is definitely possible but requires close attention to nutrition and staying disciplined to eating correctly. Endomorphs benefit from a circuit style training routine because it keeps them moving, which keeps the heart rate up and burns more calories. Cardio is also beneficial to the endomorph.

Furthermore, someone can also be a combination of two body types; this knowledge is useful to customizing your diet and fitness routine as well. Remember, knowing your body type is beneficial in reaching your training/fitness goals through customizing your routine. Therefore, learn your body type and design your fitness approach accordingly.

QUESTION: What is your body type? Is it one category or a combination of two? 

*Remember to follow my Instagram @angeloufitness. 

Training tools for the beginner! Why squat?

 

Hi guys, I thought of a few tips for beginners training at home that I would like to share. Gym memberships are great, but if you don't have one there are still ways to train in your own home. I suggest that one of the first pieces of equipment that you purchase is a set of 5-10 pound dumbbells. 

First, they are fairly inexpensive, portable, and versatile as you can incorporate them in many home workout routines. Second, they are a great start for women who are interested in beginning training, building strength, endurance and shaping a new body composition (goals may differ) that incorporates less fat and a more lean and curvy looking physique. Third, dumbbells are great as they can be incorporated into your high intensity cardio routines to add a strength and endurance component which leads to burning more calories!

Dumbbells are an ideal tool for compound exercises. Compound exercises are movements that incorporate multiple muscle groups i.e. a standing squat with shoulder press or a reverse lunge with bicep curl. Compound exercises also burn more calories as they incorporate multiple muscle groups.

Below are instructions and a brief demonstration on performing a standing squat with a bicep curl & shoulder press (compound exercise) using dumbbells: 

1). Description: To perform the Dumbbell Squat, hold a pair of dumbbells at your sides (to take the loading stress off the spine). Squat no lower than 90 degrees, or until your thighs are parallel to the ground, to protect the knees and back. Power (stand) up by simultaneously contracting the quads and moving the hips forward until you reach standing position. Now proceed to step 2.

2).Description: To perform the Dumbbell Curl and Press, now standing with dumbbells at your sides, keeping your shoulders back and head tall. Begin by bending the elbows to curl the dumbbells up to the shoulders. From here, quickly turn the palms away from you and press the dumbbells straight overhead (keeping your upper arms close to your ears). Lower slowly and repeat step #1 & #2. See images below:

Why squat? 

Squats are an ideal addition to your strength training routine because they work several muscle groups at the same time. The exercise doesn't require much space or equipment, so it can be done at home. Some people hold dumbbells as they squat to increase the challenge to their muscles. 

What muscles do squats work on?Squats work the entire lower body, specifically the quadriceps (front of upper thigh), hamstrings (back of upper thigh), glutes (buttocks), and the muscles that make up the calves.

Question: What tips/workout routines do you feel may be helpful? 

Leave any questions and or suggestions in the comment section and I will get back to you! Thanks again!

"Clean Eating?" What's that?

What is clean eating? The concept of clean eating is basically consuming foods as close to their natural state as possible, without additives. For example, baked or grilled chicken is more close to its natural state than fried chicken which has a lot more added ingredients & calories.

Moreover, by eating foods that are cleaner, you are decreasing the number of calories in your meals and many times eliminating unwanted calories from fat. This explains why clean eating assists greatly in weight loss.

An apple would be an example of a clean food (fruit), while a tasty cake would be an example of a "dirty" food. The tasty cake isn't natural. It's processed, has additives, artificial flavors, and food coloring, etc. The tasty cake also has more calories but is less nutritious; so it is said to have empty calories because these calories serve no nutritional purpose to your body. Some use the rule, the fewer ingredients, the more natural or, the "cleaner" the food.

In closing, cleaning up your diet leads to healthier food choices which will lead to a healthier body. Clean eating also decreases the number of calories you consume in meals which is a major contributor to weight loss in addition to exercise.

Tip: An easier way to make a "clean food" transition is by cleaning up one meal at a time. For example: cleaning up breakfast for 2 weeks and during the 3rd week clean up both breakfast, and Lunch. Continue until all 3 meals consist of "cleaner foods."

Question (please comment): What are your personal challenges with your diet?

Below you will see a few "clean foods" that I eat. What are some of your clean food (comments) suggestions? 

4 oz Chicken Breast (seasoned & sautéed in non-fat olive oil cooking spray)

Salmon (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Turkey Burger (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Brown rice (seasoned to my liking)

1 Sweet potato mashed (boiled or baked then mashed with 1/4 cup of non-fat skim milk & cinnamon)

Asparagus (seasoned & grilled or sautéed in non-fat olive oil cooking spray)

Broccoli (seasoned sautéed in non-fat olive oil cooking spray)

Almonds- great source of protein & healthy fats. 28 almonds are approximately 170 calories

Wheat Bread (light):  45 calorie per slice

Fruits (bananas, grapes, strawberries): Higher in nutritious value while lower in calories.

Oatmeal: (high fiber and 10 grams of protein in 1 cup)

Related Links:

Clean Eats: Over 200 Delicious Recipes to Reset Your Body's Natural Balance and Discover What It Means to Be Truly Healthy

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Kids Snack Attack Bootcamp!

"Train up a child in the way he should go; even when he is old he will not depart from it. "(Proverbs 22:6). Our children can be taught to make healthier food choices, and this lesson will last them a lifetime.

My son has a sweet tooth as most children his age. I try to monitor his junk food intake and replace many of those items with healthier snack choices. Its not perfect. In fact its both an art and a science. According to the American Heart Association 1 in 3 children in America is obese. This is triple the amount of obese children in 1963.

As a parent of a young child, these statistics concerned me. Although, I limit the amount of junk food my son eats, I also allow him to have cheat snacks. For instance, we bake chocolate chip cookies and enjoy them with no regrets. During the rest of the day the goal is more nutrient dense snaking. Below you will see a few of my son’s favorite snacks, feel free to share (comment) some healthy snacks of your own.

1. Kid size bottle water- hydration

2. Grapes- nutrient dense fruit with vitamins and minerals. 15 grapes is approximately 39 calories. 

3. Applesauce with nutmeg. Nutmeg helps with detoxing the liver and kidneys

4. Fruit snacks- with 100% Daily Value Vitamin-C per serving, 80 calories per serving

5. Apples and Bananas- nutrient dense fruits with vitamins & minerals.

6. Yoplait Gogurt (Yogurt)- portable low fat snack. Vitamins A & D, Calcium. Tip: You can freeze the Gogurt pops & have frozen yogurt pops!

Cheat snack: 4 Baked chocolate chip cookies.

Euphoric Green Tea

This week I stumbled across a great cafe in the Piazza, a trendy open air retail court in the Northern Liberties neighborhood of Philadelphia. Euphoria Cafe has many healthy menu choices and is the perfect place to read or study, get some work done, or just chill with friends. Euphoria specializes in fruit smoothies, hot and iced tea, bubble teas, coffee/espressos, unique pocket sandwiches and light desserts. The seating and atmosphere was very warm and cozy.  

I really enjoyed my comfortable seating, and green tea. I have been a green tea drinker for many years and I enjoy the taste. In addition, it has many health benefits. Green tea contains antioxidants which are compounds found in certain foods that increase our body's ability to fight illness. As a person who works out frequently, I must say that I train better when I'm not sick. There are studies with some evidence suggesting that long term green tea drinkers my have lower risk of developing heart disease and certain types of cancer.

Moreover, research also shows that green tea can assist your body in both digesting foods and burning calories. This is not the overall solution to weight loss but green tea definitely scores another plus from me as a person with physical fitness interests and goals. So try some green tea and if you enjoy it, add it to your arsenal of health and fitness tools. Then stop by Euphoria and enjoy some green tea or any of their other healthy menu options.

Euphoria Cafe

1001 N.2nd Street #23

Philadelphia, PA 19123

Biceps & Core working together

Hi guys,

 Here is a quick tip that will work your biceps and abs together. Standing bicep curls with proper form also work your core as a secondary muscle. Your core, abdominal area is what stabilizes your body while standing to perform the curl. Moreover, while curling focus on stabilizing your abdominal muscles which will give you more support, and work your abdominal muscles simultaneously. So Lets tackle multiple muscle groups while performing our bicep curls! Let's burn!! 

Cardio

A high intensity cardio routine (burst training) allows you to burn more calories from fat in a shorter period of time, and preserves more lean muscle, which shows your figure, maintains curves if your a woman! Try sprinting on the treadmill for 10 seconds. Then jogging at a slow pace for 40 seconds. This is considered one set. Alternate your 10 second sprint & 40 second jog for ten sets... If that's to much try starting with 5 sets and build your way up. This workout can be performed on a treadmill, on a track, running outdoors or in your living room (jog/sprinting in place). Lastly, this routine keeps your workout interesting! Now let's burn!

Minty Fresh Feeling

Today I infused my water with fresh mint leaves! The mint leaves added a cool sensation to my drinking water. Mint aids in clearing acne; calms the stomach, and also helps eliminate toxins in the body. Furthermore, among other things mint aids in overriding germs and inhibits the growth of harmful bacteria in the mouth.. So if your looking for a healthy way to add a refreshing twist to your water, then add some mint leaves.. Hope you like it!

Hi

Hi guys welcome to my fitness blog site.  I am an average guy who enjoys

physical fitness, nutrition and muscle, growth science. I don't have the perfect body, but I try my best to improve the body that I have. I am a work in progress with plenty of room for improvement. I enjoy learning about physical fitness & applying what I've learned in both the kitchen, and gym. Furthermore, I enjoy helping others with similar goals and interests. The purpose of this blog is to communicate and share with others during my

physical fitness journey. Hopefully we can all learn something from each other along the way. One thing that I have learned is that there is more than one road to reach any particular fitness goal. Some roads work better than others depending on each individual. My philosophy is learn your body and what works best for it. Therefore, I try to approach my fitness goals with an open mind, in order to find what works best. Thanks for stopping by! I hope you find something here helpful! Lets stay at em! 

Body Under Construction

Both my physique and this blog are both a work in progress, and far from perfect. Please feel free to share ideas and philosophies on your personal training methods as we are all co-learners and can benefit from one another. I look forward from hearing from you!