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.