i'm back

sorry for the absence - lazy and not much to say - im currently training for the halfmax triathlon in boulder city nv - oct 18, 2008 - preparation is going well

5 r's - reps, range, resistance, rate, rest

remember - the actual training session is a planned application of stress to the skeletal muscles - without proper nutrition and rest, progress will greatly reduced - if not completely absent.

when weight training, you should remember the primary goal is to work the intended muscle through its full range of motion, utilizing a weight that allows good form, but provides the necessary resistance to elicit a training effect - for example: a set of arnold presses for 10 reps x 30 lbs will have equal benefit to a set of 12 reps x 25 lbs as long as you follow the "5 r's" and experience a perceived exertion level of "8" out of "10". HOWEVER; horsing up a sloppy set with 35 lbs will not be as productive and could be injurious. WE ARE NOT MOVING FURNITURE - we are devloping strong useful muscles and in turn - improved physiques.

see you soon - walt

asian orange shrimp and rice

here's a new quick recipe

ingrediant list
soy sauce
sesamee or peanut oil
1 lb raw cleaned tail-off shrimp
1 6 oz can mandarin oranged
2 bags white boil in bag rice or 2 cups uncooked jasmine rice

1 - prepare 2 uncooked cups of white rice(preferably jasmine) - set aside
2 - in a wok or deep frying pan - heat 3tbsp peanut oil or sesamee oil, 3tbsp soy sauce and the liquid from a 6 oz can of mandarin oranges
3 - when sauce comes to a simmer add in 1 lb of defrosted cleaned and tail-off shrimp
4 - when shrimp are about half done add in drained mandarin oranges and cook until shrimp are fully cooked
5 - add rice and mix over low heat
6 - done

GOOD ARTICLE ON TRAINING

This is a great article on training - specifically the importance of high intensity verses just slogging along for long periods of time (race horse or plough horse?). It really is worth a careful read.


http://www.nytimes.com/2008/01/31/health/nutrition/31BEST.html?ref=health

MY DIET PLAN

HERE'S THE BASIC PLAN I USE WHEN IM PREPARING FOR A TRIATHLON - MY GOAL IS TO LOSE BODYFAT WHILE MAINTAINING AS MUCH STRENGTH AS POSSIBLE(I.E. KEEP THE MUSCLE)

BREAKFAST
1 - CHOICE OF CHEERIOS, SPECIAL K, OATMEAL OR ANY OTHER UNSWEETENED WHOLE GRAIN CEREAL
2 - 12 TO 16 OUNCES OF SKIM MILK
3 - BLUEBERRIES, RASPBERRIES,SLICED BANANA
4 - COFFEE OR TEA IF DESIRED

NOTICE THAT I DID NOT SPECIFY AMOUNTS - JUST KEEP IT REASONABLE - BUT EAT ENOUGH TO SATISFY YOUR APPETITE


MID MORNING
1 - PROTEIN BAR OR 12 OZ SKIM MILK WITH SCOOP OF WHEY PROTEIN


LUNCH
1 - TURKEY AND WHOLE GRAIN BREAD SANDWICH W/TOMATO, LETTUCE, MUSTARD - YOU CAN SUBSTITUTE A CHICKEN BREAST SANDWICH FROM A FAST FOOD STORE - JUST DELETE THE SAUCES
2 - DIET SODA, WATER OR COFFEE
3 - APPLE OR PEAR

MID AFTERNOON
1 - LOW OR NONFAT YOGURT

DINNER
1 - BROILED FISH, TURKEY, LEAN BEEF, CHICKEN
2 - STEAMED GREEN VEGETABLE
3- BAKED OR MIKED YAM, POTATO, SQUASH OR PASTA(MIX WITH STEAMED VEGS. AND A LITTLE OLIVE OIL

THIS IS JUST A BASIC PLAN - REFER TO PRIOR OR FUTURE RECIPES FOR A LITTLE VARIETY FOR THE DINNERS

DRINK WATER THROUGHOUT DAY BUT DON'T GET WACKY ABOUT IT -AN INEXPENSIVE MULTI VITAMIN CAN'T HURT - NO NEED TO GET ANY EXOTIC FORMULAS IF YOU FOLLOW A GOD DIET

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.