Posts Tagged ‘www.ebodi.com

Why Amish men don’t get fat

- March 18th, 2012

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

A recent study reported that Amish men walked an average of 18,425 steps per day.

Hi, Bruce here from www.ebodi.com.

I am pretty excited as it is only the beginning of March and yet we have been enjoying double-digit warm temps lately — awesome!

This means that it will be a great time to head outside for some extra activity (like resuming my daily walk to my mailbox.)

The funny thing is that even though my daily walk isn’t very long (or vigorous) I always notice a reduction in body fat after just a week or so of resuming this daily activity.

This got me thinking about a study I recently read that said amongst the Amish people, the obesity rate is only 4%, compared to 30% in the United States overall.

As you know, the Amish culture is well known for not having adopted most of the modern technologies the rest of us use on a daily basis. This means that many of the tools we use to make our lives easier are simply not used in an Amish community. I guess you could say that the Amish prefer to do things “old school.”

One study published in Medicine and Science in Sports and Exercise reported that Amish men walked an average of 18,425 steps per day. That is a heck of a lot more than the average American who clocks in at about 5,000 steps a day and the No. 1 reason why the Amish are so trim.

They certainly aren’t in better shape because of their diet. In fact, their diet is actually quite high in both carbs and calories. Researchers discovered that Amish folks LOVE their cakes, pies, pastries, gravy, bread, eggs, meats and potatoes as much (if not more) than the rest of us!

However, their increased activity level accounts for about 450 more calories burned each day and that’s why they stay fit.

Yes, I know the hardcore exercisers are saying “but interval training is better” and this may be true but I also know that many people are bogged down by all the dogma that exists in the fitness world and this is preventing them from taking action.

This is why I recommend taking advantage of the opportunities for increased activity that exist all around you — even if they are not considered to be “exercise” by traditional standards.

I have spoken about NEAT before and it stands for Non Exercise Activity Thermogenesis. This may be the little extra activity your body needs to lose those stubborn pounds of fat that have made their way onto your waist and butt over this past winter!

My recommendation is to lift weights and fit in some NEAT activity whenever you can.

Nutrition also counts so watch the video at www.ebodi.com for some great tips on how to eat and exercise for the look you want.

Have a great week,

Bruce

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

Facebook:

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

YouTube:http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

How long have you been making this mistake?

- March 5th, 2012

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

BruceKrahnHi, Bruce here from www.ebodi.com.

Many people get stuck in a rut when it comes to their exercise programs and end up repeating the same thing every time they go to work out.

This is problematic as your body adapts very quickly to exercise stimulus and this will slow your results and can even lead to muscle imbalance and repetitive strain injuries.

Here is a simple tip that you can apply the next time you go to the gym to bring about better results faster.

The more experience you have with lifting weights, the fewer reps your body needs.

While performing 3 sets of 10-12 reps is a great place to start, after awhile this will get old and will stop producing results. One great way to change this up is to flip it upside down.

A simple way is to try doing 10 sets of 3 reps. Another possibility is to do 6 sets of 5 reps.

The key to making this work is to select the appropriate weight.

Please don’t use the same weight you did while performing 3 sets of 10. This would not be heavy enough.

Take this opportunity to lift a heavier weight and perform fewer reps over more sets.

This will challenge your muscles and nervous system to adapt and change — and that’s what you want from your exercise program — change.

The possibilities are endless so please do not become bored with your exercise program.

Switch things up and get stronger — you are going to love the way it feels when you know you are stronger than 99% of all other mortals!

Stay STRONG.

Bruce

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

Facebook:

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

YouTube:http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Six biggest cardio mistakes

- January 23rd, 2012

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

treadmill

Are you guilty of one or more of these 'cardio mistakes?'

Hi, Bruce here from www.ebodi.com.

When it comes to losing body fat, performing cardio exercise can make the difference between OK results and fantastic results. However, just because you are performing regular cardio exercise doesn’t mean that you are doing it correctly.

Because of the simplistic nature of cardio activities (running, elliptical, biking etc) people often make the mistake of simply “going through the motions” and then wonder why they are not seeing any results. If this sounds like you or someone you know, then the following list will shed some light on the problem and provide you with an effective solution.

Cardio Mistake #1: Always Doing the Same Thing

Doing the same thing and expecting a different result is the definition of insanity. Listen, if it hasn’t worked for the past nine months, it isn’t going to start working anytime soon. Change is what is needed. Here is a simple change you can try — instead of regular “steady state” cardio, give this simple HIT program a try:

Note: To be performed on a stationary bike, elliptical or treadmill.

Begin with a 5 minute warm-up. Perform 60 seconds of high intensity effort followed by 60 seconds of low to moderate intensity effort. Repeat 10 times. Each workout, add 2 seconds to the high time and subtract 2 seconds from the low time. Finish with a 5 minute cool down.

Cardio Mistake #2: Not Sweating

Some folks do sweat more than others but if your cardio isn’t at least causing you some light perspiration, then it is time to increase the difficulty.

Cardio Mistake #3: Reading the Newspaper

I once observed a person reading the newspaper while performing bicep curls. If you are reading the newspaper while performing ANY exercise, then don’t be surprised when your results are less than stellar.

Cardio Mistake #4: Talking on the Phone

Please — don’t be that guy. You know the one — the person who loves to share the details of last night’s bar escapades with his buddy on the other end of the line for everyone to hear. This is so annoying that it should be illegal and any offenders banished from the gym for life. If you can carry a conversation, then you are not working out hard enough.

Cardio Mistake #5: Watching Television

Ok, I am going to get some resistance on this one. I know that cardio time can be boring and watching television helps pass the time, BUT it is still distracting you from the task at hand. The more you focus your attention and energy into what you are doing, the better your results will be. Your boss doesn’t allow you to have a TV on your desk at work for the same reason.

Cardio Mistake #6: Wimpy Workouts

Most people don’t get results because they don’t work hard enough. If you are using a treadmill or elliptical, try speeding it up or raising the incline. Crank up that resistance on the exercise bike, too. Challenge your body by trying to progress one aspect of your program each week. This is the way to ensure results keep coming.

Like your resistance training, cardio needn’t be boring or ineffective. Fix these mistakes and you will start seeing results again.

Bruce www.ebodi.com

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

Facebook:

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

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LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Eight steps to a new you in 2012

- January 3rd, 2012

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

Bruce-beach-pic

Bruce Krahn at the beach.

Hi, Bruce here from www.ebodi.com.

2012 is here and if you are like me you probably want to see some things change for the better this year.

In 2011 I witnessed many changes — both in myself and in the people I see on a daily basis and today I want to share with you the 8 most important yet often overlooked components to improving your health and changing your body;

1. Goal setting, positive thinking and visualization.

The personal development industry is often full of cheesy one-liners and fluff advice but goal setting, positive thinking and visualization are not among them. I personally believe that goal setting is the master skill to success. Without a clear target to shoot for you are simply ambling about and are likely to jump from one idea to the next. Positive thinking brings about positive action which brings about positive outcomes. Visualization is a way of rehearsing for success and programs your mind for better results. These are simple techniques that you can employ today to bring about more success this year.

2. Follow a plan when it comes to eating and exercise.

“Winging” things does not work. Most folks have no idea how many calories they are consuming or how to create a results producing workout program for themselves. No builder starts building a home without detailed blueprints. Building your body is the same — start with a personalized plan and follow it consistently. This is how you can achieve a predictable result. A good place to start with this one is at www.ebodi.com.

3. Persistence and compliance are mandatory. 



Don’t start one program this week and then drop it for a new one the following week. Pick a course of action and see it through. No program can produce overnight miracles. However, a good program will produce measureable results over time.

4. Results require effort.

The best bodies were built with many hours in the gym and very few trips to the all-you-can-eat buffet. If you believe that you can get the body you want by just doing “10 minute trainer” or some other gimmicky workout then you are delusional. In order for that to work you would have to reduce your calorie intake to simply lettuce and bean sprouts. To get a great body you will need at least 3-5 hours of consistent training per week.

5. Learn from the best.

Competitive bodybuilders have the lowest percent body fat of any human beings on the planet — and you can learn from them. Bodybuilders get this way by following the tried, tested and true methods that have worked for decades — lift weights, perform cardio and eat clean. When done correctly this approach works every single time.

6. Set a deadline if you ever want to get things done.

Positive pressure is a good thing. Frame your goals around realistic timelines and have someone hold you accountable. For 90+ percent of us it is the only way we can get things done.

7. Take responsibility for who you are and what you doing.

Stop blaming others or making excuses for eating like crap and skipping workouts. You are responsible for yourself and the way you look. Accept responsibility for who you are and then take action to change what you want to change.

8. Stop being wishy-washy.

Commit yourself to a course of action and use the power of focus to amplify your results. Successful people are focused people. If you want to lose fat then focus on doing those things that will cause this to happen. Don’t get distracted from your goal. This is your life we are talking about. You only get one go around so why not find out exactly how capable you really are? When you do this you feel like you are in control over your destiny and this is how you should approach 2012.

I wish you positive growth and change for 2012 and I look forward to helping you achieve more.

Bruce

www.ebodi.com

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

Facebook:

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

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/

Weight training tips you need to know

- December 24th, 2011

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

BruceMusclesHi, Bruce here from www.ebodi.com.

I love weight training.

I love the feeling of lifting a weight and the sensation in my muscles as I challenge them to various feats of strength.

I also enjoy knowing that my body is strong and capable of almost any challenge that comes my way.

If you have been a reader of my newsletter for any length of time you probably are familiar with this and are likely to also enjoy this very healthy activity.

For those of you who are “into” lifting weights then, this email is going to be of special importance (and one you are sure to enjoy). I am going to discuss some of the most overlooked, misunderstood and abused components to a weight training program that can have a very significant impact on the results you will see.

Training until muscular momentary muscular failure  

Training to failure is when you continue to lift a weight until no more reps can be performed or, in other words, until “failure.” This is a technique that is often used by bodybuilders and is an excellent way of breaking down muscle fibers and increasing strength. Science supports this as researchers at the Australian Institute of Sport (AIS) have concluded that going to failure is important for maximizing strength gains.

In this study, they had two groups of athletes perform either four sets of six reps (with failure on the last set) or eight sets of three reps (without failure) on the bench press.

At the end of the study, the failure group demonstrated double the strength increase (10% vs. 5%).

However, it is often abused. Training to failure on every set is not recommended as this often leads to overtraining and injury. If you do train to failure make sure you are exercising each body part once every 5-7 days. If you do not train to failure this rest interval can be reduced to once every 48-72 hours.

Strip sets, drop sets, forced reps, rest-pause, eccentrics, etc.

Advanced training techniques such as this are fantastic for breaking through a plateau and adding some much needed variation to your training program. The problem is that once discovered they are often abused. I can recall seeing one young man at a gym using three of these techniques within the same set! This is not wise. Pick an exercise and use one advanced training technique once per week for four weeks before switching to a different exercise and an entirely different advanced training technique.

Warming up with high reps

Performing high-rep warmups of “10-15 reps” is not always the best way to prepare your muscles for the work sets to come. Instead, your warm up sets should be thought of as a “primer” for your work sets. Think of your warm up sets as being a mental signal for your nervous system. If your work sets are going to be 6-8 repetitions then “prime” your nervous system with warm up sets of 6-8 repetitions. In addition, keep your warm up sets very light and save your strength for your actual “work” sets.

Time your rest intervals between sets

Anyone who has trained with me knows that I love my stopwatch. In fact, I think that a stopwatch or interval timer is one of the best pieces of training equipment in existence. If you want to increase strength, then keep the exercise rest intervals longer (2-3 minutes between sets). If you want to increase muscle size, then reduce this to 90 seconds (in order to increase cumulative fatigue). Finally, if fat loss is your goal, keep your rest intervals brief (60 seconds) and focus on putting more work into less time.

Pay attention to your rest between each rep

In bodybuilding there is a term called “the pump.” Arnold Schwarzenegger affectionately referred to this during a very famous scene in the movie “Pumping Iron” (a classic film and required viewing for anyone who is into bodybuilding). If you want to temporarily increase muscle size, then you will need to become familiar with the pump. The pump is when there is an increase in blood flow to a muscle and a temporary swelling in muscle size (hence the term “pumped”). If you want to achieve this look, then one trick is to reduce or eliminate the pause at the bottom and top of a repetition. This constant tension will increase the pump and the temporary illusion of increased muscle size. If you do not want this look (and are more interested in increasing strength), then insert a pause into the bottom and top portions of each rep and avoid the pump.

Stretching before lifting

It turns out that you can get too much of a good thing. Intense stretching before weight training can reduce strength and increase the likelihood of injury. In addition, while stretching post-exercise is vital, hyper mobility of a joint complex should never be the goal. The contortionist who brags about being able to fit their entire body into a tiny little box is not necessarily better off than the bodybuilder who has a hard time scratching the back of his neck. As with all things, balance is the key. The correct balance of strength and flexibility will produce the greatest performance results. This is why I often tout yoga as being an excellent adjunct to (but not replacement for) weight training.

This post is a bit longer than I originally had anticipated but there is just so much more to weight training and “3 sets of 10.” I hope you enjoyed this. Be sure to “like” on Facebook and feel free to share with your friends!

Bruce

www.ebodi.com

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

Facebook:

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

YouTube: http://www.youtube.com/user/CaryIsKeepingFit#g/u

LinkedIn: http://www.linkedin.com/pub/cary-castagna/