Archive for July, 2012

Tips to build muscle

- July 31st, 2012

(Note: The following post is courtesy trainer Bruce Krahn of www.ebodi.com.)

Bruce Krahn

Bruce Krahn

Hi, Bruce here from www.ebodi.com.

Training for muscle size differs from training for maximum fat loss.

Generally speaking, when you lift weights and do cardio you will see a reduction in body fat and a concurrent increase in muscle size and definition.

This is a good thing of course and is what most people want.

But what if you want to take your body to the next level and increase muscle size even further?

If this is what you want then you have to take a slightly different approach to your training and nutrition program.

So if your goal is bigger muscles, here are a couple tricks for you to try that can help speed up the process.

With respect to training the first thing to consider is T.U.T.

No, not as in “King Tut” — I am talking about something known as Time Under Tension.

This basically means the amount of time your muscles are under stress within a single repetition or set of repetitions.

For example, if you are trying to increase muscle size then the time under tension (TUT) for each set should generally be in the 30-70 second range. This will require that you slow each repetition down by focusing on a slow, controlled eccentric (lowering), pausing for a second in the contracted position and incorporating a controlled concentric (raising).

In this case a good tempo for each repetition would be 4/1/2. This translates as follows: 4 seconds to lower the weight, 1 second pause at the bottom position and 2 seconds to raise the weight. This serves to increase the time under tension (in this case 7 seconds per repetition) and will have a greater impact on muscular density and size than a faster, more ballistic approach of 1/0/1 for example.

Another trick to increase muscle size involves the timing and ingredients of your protein shake.

For maximum muscle gains I recommend that you begin drinking your post workout shake (containing a mixture of fast-digesting protein and carbohydrates) about halfway through your workout.

Doing this helps to reduce the increase in cortisol that occurs midway through an intensive weight training session and helps bring blood sugars back up for increased energy and strength.

I would not recommend this if your goal was fat loss, however.

If fat loss is your goal then it is better to wait until after your workout before having any post-workout nutrition.

Small “tweaks” that can make a difference but it all depends on the look you are trying to achieve.

For me I like to focus on muscle size and strength in the winter and then shift focus to fat loss for the summer months.

Give these tips a go and try my www.ebodi.com program.

Stay strong,

Bruce

World’s Fittest Man on Earth defends title

- July 17th, 2012
Froning Castagna Holmberg

Yours truly, flanked by two of the 'Fittest Men on Earth' — two-time Reebok CrossFit Games champ Rich Froning Jr. (left) and the 2010 winner Graham Holmberg — this past February in Toronto.

Congrats to Rich Froning Jr., who won the 2012 Reebok CrossFit Games this past weekend to retain the trademarked title of the World’s Fittest Man on Earth.

That’s the moniker he first earned at the 2011 CrossFit Games.

And indeed, Rich gets richer. This year’s victory gives him another $250,000.

Click HERE to view the chiselled Tennessee resident’s latest march to glory.

I featured Froning Jr. in March in my Keeping Fit column.

As part of the feature, I travelled to Toronto the previous month and had the good fortune to work out with Froning Jr. and fellow Reebok-sponsored athlete Graham Holmberg. Holmberg, of course, is the 2010 Reebok CrossFit Games champion. He finished 10th this year.

A tip of the hat to two incredible athletes and fitness role models.

Froning Jr Castagna Holmberg

Lord of the rings? Not quite. Froning Jr. (left) and Holmberg put me through my paces.

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‘Strongman competition for women’ coming to Edmonton area

- July 11th, 2012

(Note: Today’s guest post is written by certified fitness instructor and FemSport competitor Jen Hamel.)

Jen Hamel competes in FemSport

Jen Hamel totes 45-pound water jugs in the obstacle course challenge at a recent FemSport event in Calgary, as technical judge Chas Young looks on.

When I say FemSport, a women’s fitness competition, most people think of tanned muscular women, oiled up in sparkly bikinis. But FemSport is more of a strongman competition for women.

Women ages 19+ train to compete in six events: 260-lb tire flip, box jumps, inverted rows, 120-lb tire drag, kettlebell lift and crowd favourite the obstacle course complete with car push.

Jen Hamel tire flip

Yup, that's a 260-pound tire she's flipping.

FemSport started 11 years ago in British Columbia and is being held in Alberta for the first time this year. In early June, I competed in the novice division in Calgary. On July 21st, I will lead my team the “Agility Angels” to a new personal victory in the Edmonton-area event at Johnny B Fitt in Fort Saskatchewan.

We work on all events to improve, but my least favourite event has to be the tire drag. It’s much heavier than it looks and my best event is the DREADED box jumps.

My family and friends have been so supportive of my training. My husband has built me several pieces of equipment. My 57-year-old mom attends my FemSport training camps at PHAT Training and my five-year-old daughter has been known to flip a few tires, too.

FemSport tire drag

The tire drag, says Jen, is such a drag.

I was first attracted to FemSport late in 2011 when I attended a workshop led by president Nancy Lockington and I was INSPIRED. She was so warm, inviting and I felt an instant connection to FemSport. At that time I had never even jumped on a box, let alone one 18 inches high. YIKES! But after I flipped my first tire, I was hooked.

Five years ago, after the birth of my children I was an unmotivated, overweight (over 200 lbs), depressed woman who didn’t exercise. I wanted to be a better role model for my kids and have the energy to keep up with them. Now, not only am I a competitor, but I’m also an official FemSport trainer and certified personal trainer.

My favourite thing about FemSport is the friendly attitudes of the competitors and that the competition focuses on strength, speed, agility and HEART. FemSport is about women empowering women. Whether we WIN or LOSE, we do our best and THAT makes us “our own CHAMPIONS.”

Come join us July 21st 10am-5pm @ Johnny B Fitt and help cheer us to VICTORY!!!

Jen Hamel

Jen is running FemSport training camps Tuesdays at 7 p.m. at PHAT Training. For more information on FemSport training, visit www.onthegofitness.ca.

Eighties fitness pioneers: Where are they now?

- July 1st, 2012

Break out the leg warmers, headbands and neon lycra bodysuit.

Turn up Olivia Newton-John’s Let’s Get Physical on the ol’ ghetto blaster.

Yup, it’s time to play How Well Do You Know Your 1980s Fitness Icons?

The following fun piece was sent to the Keeping Fit blog and it’s too cool not to share:

They ruled the airwaves with their morning fitness shows and videotape workout series. But whatever happened to these trend-setting fitness fanatics? We did some digging, and here are a few blasts from our pasts with current status updates.

Tony Little

TonyLittle

Once dubbed “America’s Personal Trainer,” the ponytailed fitness guru has sold more than $4 billion fitness products via infomercials. Most memorable is the Gazelle elliptical glider, but recently Little has partnered with breakthrough fitness beverage Celsius. Celsius is the first and only negative calorie drink — shouldn’t be a hard sell for Little!

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Richard Simmons

RichardSimmons

The New Orleans native captured America’s attention in the late ‘70s by sharing his own personal weight loss journey and sparked an aerobics craze in the ’90s with his series of “Sweatin’ to the Oldies” videos. Simmons continues to teach at his Slimmons studio in Beverly Hills, Calif., and can currently be spotted in Geico commercials.

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Jake Steinfeld

Jake Steinfeld

Jake “Body by Jake” Steinfeld is one of the fitness industry’s reigning icons internationally famous for being responsible for creating the personal fitness training industry more than 30 years ago. A street-smart entrepreneur, Jake continues to develop successful products, brands and businesses as Chairman and CEO of Body by Jake Global®. Jake is now revolutionizing the training industry for the digital age with the creation of FitOrbit 2.0, an online personal training platform that makes trainer and nutritionists affordable and accessible to everyone.

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Jane Fonda

JaneFonda

The Jane Fonda’s Workout was the highest selling home video of the 1980s, selling over a million copies. The video’s release led many people to buy the then-new VCR in order to watch and perform the workout at home. Fonda subsequently released 23 workout videos with the series selling a total of 17 million copies combined, more than any other exercise series. After a 15-year hiatus, she released two new fitness videos on DVD in 2010, aiming at an older audience.

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Website:http://www.edmontonsun.com/author/cary-castagna

Facebook:

http://www.facebook.com/pages/Keeping-Fit-with-Cary-Castagna/106367266730

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