Im back! Very interesting article in today's New York Times Styles Section - It supports my belief that noone can out-train a bad diet.

http://www.nytimes.com/2007/12/20/health/nutrition/20BEST.html?pagewanted=1&ref=todayspaper

FAST FOOD CHART

This is a useful site that gives the damage done by the menus of various national fast food chains. There are some good choices if you select wisely. Remember, you can further limit fat calories from a lot of these items by deleting the "secret sauces" they use. Mustard and ketchup are much better than the various mayonaise and oil-based sauces

Use the "total calories" button for complete info: http://www.fatcalories.com/

THE TARGET SET

A common method employed in weight training is the use of the Target Set. The Target Set is just what it sounds like - it is the set of a given exercise performed for a desired number of repetitions with a desired weight. All other sets of the exercise are sub-maximal weights performed for sub-maximal repetitions. For example, if you are performing Arnold Presses for shoulders you may select as your Target Set - "10 repetitions with 40 lb dumbells". The preceeding sets would be warmup or acclimation sets; preparing the shoulder muscles for the Target Set. These preparation sets should be relatively easy - say 60% effort and proressive in weight.



Example: Target Set - Arnold Press - 10r x 40lbs


set 1 - 8r x 20lbs

rest 40sec

set 2 - 8r x 30 lbs

rest 40 sec

target - 10r x 40 lbs



Note: Since the target set is a maximum effort set, you may fall a rep short or possibly go an extra rep or two. Also, be sure that the preparation sets are not too strenuous - it will take time to guage these sets properly to ensure being on target.

RECIPE: QUICK SHRIMP CREOLE

This may not be the best you've ever had - but it takes 10 minutes to prepare.



Ingredients:

boil in bag instant rice
12 oz jar of salsa(hot, med or sissy)
1/2 can cooked okra
1 lb bag of cooked shrimp - tail off



1) put salsa, defrosted shrimp and okra in saucepan and bring to simmer for 10minutes

2) prepare and drain 1 bag of rice while shrimp is simmering

3)mix rice into shrimp, salsa and okra



done

COUNTING REPS

Why do we count repetitions when we train? The quick answer is that we want a reference point relative to our past performance, for a given exercise, using a specific amount of resistance. For example: If we perform a barbell curl for 10 repetitions with 60 lbs during a workout and then one week later perform the same exercise and weight for 12 repetitions we can enjoy the fact that we were able to perform a "greater feat of strength", thus we are stronger! Hold on a second..... Let's examine a few possible variables....


1) In the first instance, did we do the 10 repetitions after a series of heavy back exercises; while in the second instance, do the the 12 repetitions while relatively fresh?


2) Did we employ the same strict form for each of these sets; or did we cheat the "improved" set in pusuit of gaining those two additional repetitions?


3)Did one exercise session occur after a full night of sleep followed by a day off from work, while the other was crunched in the middle of a busy day?

Although keeping track of progress is important, we should not be overly concerned with the micro-fluctuations that occur in our performance levels on a day-to-day or week-to-week basis. Muscles can't count reps. They just know that if, over a period of time, they are subjected to a sufficient volume of properly performed movements, employing a sufficient amount of resistance, combined with proper nutrition and recovery, they will adapt by growing larger and stronger. This is an ongoing and non-linear process, subject to ups and downs caused by innumerable real-life variables. This being the case, we should approach each training session with an open mind towards what our performance level might be. Anyone can make it through a great workout; its the grinders - the less than optimal days - that in the long run make the difference. If you always walk away from a "grinder" feeling defeated, you're in for a frustrating experience that will ultimately cause you to quit. Consider the tough workouts merely as part of the whole process. KEEP THE LONG VIEW.

HIGH VOLUME - LOW CALORIE FOODS

Those of you looking to achieve a leaner look can incorporate the following foods in your meal plans. They are low in calories and high in volume, thereby producing a "full feeling". An added benefit is that they tend to be high in fiber, vitamins and minerals. Bear in mind that margarine, cheese and salad dressing will negate any calorie saving benefits. Steaming or microwaving are the preferred methods of preparation. Give yourself a chance to adapt to eating these foods without condiments.

Broccoli, cauliflower, brussels sprouts, green beans, spinach, zucchini, cucumbers, mushrooms, cabbage, asparagus, tomatoes

Recipe ideas for pasta:

1) reduce amount of pasta in your serving and add in an equal volume(or more) of broccoli , chopped zucchini, mushrooms or cauliflower.

2) used canned crushed tomatoes instead of tomato sauce

NOTE TO LATE STARTERS: EVA BIRATH

Read an interesting article in the New York Times Sports Section today. Its about a Swedish female bodybuilder named Eva Birath. She started at age 47 - she's now in her 50's and making an impact on the world bodybuilding scene. Google her - her physique is admittedly extreme and not what most women (or for that matter men) would aspire to - but it shows the potentiality of transforming ones body at a relatively advanced age. Please don't respond with opinions that her body is gross - thats not the point.

BAKED TILAPIA

Ingredients:

4-6 tilapia filets
slivered almonds
lemon
olive oil
white wine

preheat over to 375 degrees
spray a ceramic pan w/pam
place filets in pan
bush olive oil on each filet
cover filets w/single layer of slivered almonds
one thin slice of lemon on each filet
pour 1 - 2 ounces of white wine into pan
cover and cook 30 - 35 minutes

note: goes well w/cooked chopped spinach - pour lemon/wine sauce on spinach

SLEEP & EXERCISE

Recntly from the New York Times:

Exercise, Dr. Chediak said, prompts muscles to release two cytokines, interleukin 6 and tumor necrosis factor alpha, that make people drowsy and prolong the time they remain sleeping. In fact, those cytokines also are released when people have a cold or infection, which is why people sleep so much when they are ill.
It turns out that the single most important factor for increasing the release of those two cytokines is increasing the duration and intensity of exercise, Dr. Chediak said. And, he noted, that’s what is happening when endurance athletes train. “A sprint will not get you as great an effect,” he said.

TREADMILL WALK TO RUN PROGRAM

If you have been walking on a treadmill and wish to transition to running, here is one method I have provided for clients:

1 -train on your treadmill until you can comfortably complete a steady 30 min walk at about 3.6 mph.

2 - once you are comfortable with this - add in 30 second jog intervals (4.6 mph) at the 5, 10, 15, 20, 25 minute points of your walk.

3 - do this program 2 to 3 times per week.

4 - every week extend the jog period 10 seconds, until over a period of several months you are jogging the entire 30 minutes at 4.6 mph(except the initial 5 minute warmup). Then get back to me.

Example:

week 1 - walk at 3.6 mph for 5 minutes then add 30 sec jog intervals(4.6 mph) at 5 minute point, 10 minute pont, 15 minute point, 20 minute pointand 25 minute point.

week 2 - 40 sec jog intervals

week 3 - 50 sec jog intervals

Note: keep adding 10 seconds each week to the jog intervals until jogging 4.6 mph for 25 minutes



NOTE: do not engage in any vigorous exercise program until you have been cleared to do so by a physician. If experiencing any excessive discomfort or difficulty in breathing, stop exercising immediately and consider seeking appropriate medical attention.

PROTEIN

All proteins are not created equal . The quality or nutritional value of protein depends on its balance of essential amino acids. Generally speaking, proteins from animal sources have a more complete amino acid profile than those from vegetable sources. This should not be interpreted as vegetables proteins not being a valuable and healthy source of protein - only that they must be more carefully utilized in combination with other protein sources to ensure effective absorption. For example - if you have a vegetarian main dish such as rice and beans, it might be beneficial to combine this with a glass of lowfat or skim milk. Egg whites are considered to have a very good amino acid profile.

Example: 1 pkg success boil in bag brown rice(boiled!), 1 small can of peas, 1/4 cup chopped onion sauteed in 1 tbsp olive oil, 2 egg whites and 1 whole egg scrambled , low sodium soy sauce to taste

Combine ingredients in saucepan over low heat for about 5 minutes

NUTRITION THOUGHTS

1 - you can't out-train a bad diet - sorry, but a well conditioned athlete is lucky to burn 800 calories in one hour of intense exercise - anyone can consume that much ice cream in about 5 minutes

2 - 30% protein, 50% carbs, 20% fat is a realistic balance

3 - if you're going to fail - fail on good foods - for some reason when we "blow our diet" we resort to the worse possible choices - keep raisins, dry roasted nuts and fruit on hand

4 - freeze some containers of no-fat or low-fat yogurt - it builds strong wrists and greatly slows down the rate of consumption

5 - capitalization and punctuation are overrated

just beginning

looking for anyone interested in exchanging training info, race reports - genaral rants and raves