I want to set one thing straight before I get started here.

 

This site is designed around having a solid all round physique with large amounts of lean muscle and low-medium body fat levels, I am writing this from the perspective of somebody wanting to build muscle fast, not someone interested in running marathons or competing in the annual hot dog eating competition!

 

The question of whether or not cardio has a negative impact on muscle mass is really up in the air for lots of people. I for one know seasoned veterans with concrete beliefs that cardio burns muscle so they steer completely clear. This post will set things straight and help you understand the impact cardio has not only on your performance but also your reflection.

 

What does cardio exercise ask of your body?

Unlike resistance (weight) training, cardio exercise is traditionally based around repetitive bodyweight movements which maintain a medium to high heart rate for extended periods of time. What this means is that your body’s energy output is more centred around entering a catabolic state (tissue burning) rather than the anabolic state we need to build muscle.

 

To put really simply, when doing cardio exercise, energy is burnt in this order;

 

1) Carbohydrates (both stored and direct from foods)

2) Fats (from foods and as stored cells)

3) Proteins (amino acids from muscle tissue)

 

Points 1 & 2 above is where you should aim to be and aim to stay. It is at those stages where one can rapidly reduce their body fat levels while maintaining their hard earned muscle mass.

 

It is point 3 above that causes all the headaches! This is where your body transfers into a state of mass catabolism just to maintain energy output levels. It has burnt through the energy assigned for standard exercise and now needs an external outlet to keep the ball rolling. The body begins to feed off its own muscle cells as a key source of energy.

 

When does this happen?

As a general consensus in the strength training industry, medium to high intensity cardio with a duration OVER the 1 hour mark is seen as an instigator for the body shifting into a muscle burning state.

 

Are there ways to get around this if long cardio can’t be avoided?

After training several professional footballers, fighters and other sport men and women I understand that long periods of cardio sometimes simply can’t be avoided. So if that person was on a bulking cycle and their main priority was to gain muscle weight while maintaining their fitness levels, I would always recommend 2 things;

Carb loading 1-2 hours before cardio activity.

By eating 1-2 large servings of complex carbohydrates, you are ensuring your first choice energy stores are at full capacity, the higher they are, the longer they will last.

Change your cardio workouts to short and sharp continuous circuits.

A method I use to measure my own cardiovascular fitness levels are by monitoring my muscular endurance and breathing capacity. Both of these are influenced by your ‘heart rate’ and the higher your heart rate the more energy burnt and more benefits you will receive.

 

So raising your heart rate to levels above 75% of your max and maintaining it there is one of the most effective fitness and fat burning tools.

 

Running on a treadmill for an hour will still require large amounts of energy but will take around 15-30 minutes before high enough heart rate levels are reached, the levels needed to improve your cardio fitness.

 

What if all I want is size, should I forget about cardio?

A big fat NO here. Cardio exercise actually helps you build muscle by enhancing your recovery from weight training by promoting blood flow and oxygen transport to your muscles.

 

If you’re skinny at the moment and fat loss isn’t a priority, aim for 2 cardio workouts per week.

 

If you have a larger frame with a little excess body fat, aim for around 3-4 cardio sessions per week by replacing 1 or 2 weight sessions throughout the week with a full body circuit.

 

If you’re one of those people who trains hard each day only to be sore the entire week because of it, try improving your fitness levels with short sharp cardio sessions, you will see incredible improvements in your energy and recovery times.

 

Reuben’s favourite cardio workout!

I’ve been living the fitness lifestyle almost all my life which means I like to get things done as fast and effectively as I can, we all live busy lives so I’m sure you know where I’m coming from.

 

To give you a brief indication of the level of fitness I need to be at throughout the year I must be able to complete;

 

1) Run 1.5 mile (2.4km) in under 8 minutes

2) Complete 110 pushups in 2 minutes

3) Hold a static plank/bridge for 8 minutes

 

So most of my cardio sessions are designed for functional strength and fitness in the form of circuit training.

 

Setting up a circuit:

Select 5 different training stations; here is an example;

 

EX-1) Barbell deadlifts

EX-2) Feet elevated pushups

EX-3) Standing dumbbell shoulder press

EX-4) Burpees

EX-5) Treadmill sprints

 

Start on EX-1 and perform nonstop for 45 seconds, then move directly (without rest) onto EX-2 and do the same.

 

Go all the way through to EX-5 nonstop and that is 1 set complete.

 

You start set 2 directly after finishing set 1 with no rest in between. This is a continuous nonstop circuit which you must complete 7 sets to finish.

 

All up you would have performed around 30 minutes of non stop cardio conditioning. You can make changes to exercises, tempo, load and timings later as your ability progresses.

http://itshrunk.com/permanentmuscle

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GBSELL New Soft Silicone Replacement Wrist Watch Band for Garmin Forerunner 230/235/630

• Material: Silicone;
• Width:22mm ;Length:125+90mm
• Compatible For Garmin Forerunner 230/235/630
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Package Include:
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List Price: $ 6.00

Price:

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Have you ever watched a marathon race? When you see the runners who cross the finish line first, what do they look like? Then after all of the elite runners cross first, and you wait long enough (almost until traffic has been allowed again, and it’s been at least 7 or 8 hours) what kind of runners do you see cross the finish line?

They seem to get heavier, and certainly most of them don’t even look like they could have been mistaken for a runner or even in shape for that matter. They aren’t lean, they don’t look fit. So, what’s my point? It certainly isn’t to make fun of people who run marathons, quite the contrary. I’ve run a marathon and a half-marathon, and I certainly admire, the strength, dedication and focus it takes to conquer such a feat–which is why I’ve only done one of each.

I certainly also realize that it may not be the goal of everyone who takes on such a challenge to become fat-burning machines (although it couldn’t hurt), but to enjoy the challenge and the ride that comes with it.

My point is this: once your body has adapted to a certain exercise, especially at a certain mode (same speed, same route etc) your body adapts to it quickly. After this has happened, you’ve virtually eliminated it as a fat loss tool. This is why running at a steady state becomes useless as a fat loss tool. You burn fewer and fewer calories every time you go out to do something your body has become a sufficient “expert” at.

The key here is sufficiency. You don’t want your body to become sufficient at anything. Here is a week’s worth of ideas that I’ve taken from a week’s worth of my own cardiovascular exercise program:

Monday: Stair exercises:Running up 6 flights hitting every step, walking up 6 flights hitting every other step, jumping rope in between flight, step wide onto each step, walking up steps with a 12lb medicine ball overhead, turn to the side and walk up (laterally), double feet hops up the step, every other step doing double-foot hops with medicine ball.
Tuesday: Treadmill 15% incline @ 3.5mph for 40 meters, and alternate with sprints @ 5 – 7.5mph
Wednesday: Sprints outside on a neighborhood track: alternate between sprinting 100 meters and skipping 100 meters- alternate each for 1 mile, alternate backward running lunges with buttkickers 100 meters each for one mile
Thursday: Rowing machine as fast as your body will allow for 1 minute, then slow your row, for 30 seconds, and speed it up again. (this was fun, but hard as hell, I don’t know how those olympic rowers do it!)
Friday: I just go for a brisk 40 minute walk (this is a challenge for me because I hate walking, I’d prefer to run, but my body has become too accustomed to it, so I look for variations in my running such as on Wednesday’s workout).

So do you get the gist of it? You are only limited by your imagination. You can change the intensity of anything by speeding it up, adding resistance, or weight (just don’t add ankle weights for running or walking-it can mess up your knees, it is okay for leg lifts when you are lying down). For instance, I could go back to Wednesday’s workout and put on a weighted vest and do, not the same workout, but some variation.

Do I look like an idiot doing some of these things? Absolutely! However it gets me where I want to go.

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Part 2 – Relaxation with Elasticity & Suppleness

In part 1, I described rhythm as the first step in the Training Pyramid of Dressage. I explained the hoof fall in the different gaits and how important rhythm is as the basis of the training of your horse.

The next building block is Suppleness & Relaxation. The same rule applies here; Practice Makes Perfect and a good coach on the ground will help you hind your shortcomings and work through them.

It is important to continually and gradually put a horse through a series of gymnastic exercises in his flatwork. This will not only quietly and gently supple the horse, but will increasingly engage the hind quarters as they build muscle, strength, and energy. This will result in bringing the horse more and more on the bit and ultimately result in collection.

This is not done overnight. A horse is an athlete. Just like you, when you start a sport or an exercise regime, you start slow. You jog 1 mile at first and work it up till you can run the marathon.  You stretch, a little at first, and become more limber when you keep it up. That is the same for the horse.

There are two types or suppleness for the horse: longitudinal and lateral.

Longitudinal suppleness is the looseness of the horse’s haunches, back, neck, poll, and jaw. The suppler a horse is longitudinal, the more adjustable he becomes in his length of stride while maintaining rhythm. We accomplish this through repeated changes in length of stride, forward and back while maintaining forward motion and rhythm.
Lateral suppleness is the degree to which a horse can ‘bend’ his body and neck around the circle. It really has more to do with balance than actual bend. A balanced horse learns to stay on a 20m circle without leaning his shoulder to the inside of the circle or swinging his haunches out. It is accomplished by lateral exercises including leg yields and shoulder-in. These types of exercises increase the flexibility and movement of the hocks, stifle, shoulder, back and neck.

There are many other exercises you can do to accomplish basic suppleness and balance. When done right, a rider can through repeated, appropriate work–accompanied by reward, never harshness and force–turn a stiff and uncooperative horse into a supple and obedient horse.

These exercises are simple, based on circles, turns, up- and down transitions, and lateral work. The more up- and down transitions you do, the more responsive your horse becomes, making him softer, more balanced on the hind quarters, obedient and energetic.

Ultimately we are looking for the horse to start using the big muscles that go over his back and through his neck so he can start engaging his hind legs more and carry the energy from his hind legs over his back and into your hands.

Most of the work and training in this stage is still done in the trot. The better the trot work – (1.) rhythm, (2.) suppleness & relaxation with balance-the better the canter will be. The trot can help you lay the foundation for the next levels in the Training Pyramid of Dressage.

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Women’s Necklaces and Men’s Watches
Most women prefer to wear necklaces, wealthy woman who frequented jewelry store, is to find your favorite necklace. Feelings of pure gold that will last forever; agate that rich and elegant; diamonds that will be strong. All in all, women have a thousand reasons to buy into the jewelry store necklace.
Many men like to wear watches, in fact, this is not the man to see how important the time, but the man to watch as their status symbol. Because men generally do not like a woman free to wear and a ring associated, nor too much modification in the face on their own, even the “wealthy” man will not “money” hanging in his waist, so the man likes to watch shows on their own.
Many women are concerned about those who wear the necklace on the banquet, because only in that casual dinner seem more serious that people admire a woman’s necklace, so the “party” has become a woman necklace “Fair.” Women’s clothing based on their characteristics to wear a necklace, dark clothing, usually wearing a beautiful necklace, which would allow men in the “beautiful” necklace to find the owner of the thinking and quality; if it is light-colored clothing, women would wear a dark necklaces, which would make men feel the calm of a woman being assertive, it will be by women to regulate their own image of the necklace.
Maybe the women are too concerned about their image, and for the use of necklace almost to the extreme level, so let the feeling of a man on the necklace is not too deep. Many men on the woman’s necklace, and do not have much impression, every time a woman and a woman meet and then the necklace do not remember too much about why women and men necklace, men seem to not have any feelings. This is because men appreciate a woman looks beautiful, the most concerned about the connotation of a woman, but many women have this little thing around his neck to see anything more than their own importance.
For the interpretation of men who are willing to watch a woman can not wear a necklace, a deep understanding of, many women think men wearing the watch is to “was a blessing”, they are often of what a man wearing a “gold” watches; which a man wearing a Swiss watch “really boring”; even if they would simply ask a man to wear a watch price worth?
Have a career it is easy to wear men watch, because the watch is a part of their life and work. They are generally complying with the time, to comply with the time as an important aspect of their approach to work, so there are business men to watch. There are those who will be the cultivation of a strong man to watch the use of vivid, in time with a woman, no matter how much a woman of their romance, they need to leave the woman and they will explain their ideas using the watch, they will inadvertently see of a watch, and then natural to himself to say “time off really fast!” which means that they have to retreat.
Women with valuable necklace, as if there is a stable psychological foundation; but a woman forget the necklace can not be valuable and thought sentiments in the same breath, necklace allows women to meet with the material, but such splendid value Sometimes it will make things a woman overshadowed the content, so that women want to earn their own wrap necklace, then be careful “fair without” consequences, track from the “foul within” will be exposed with the image of a woman .
With the narcissism woman necklace, men will still watch all the time to find their own, but do not put myself in any man’s watch to fasten the woman’s necklace. Men have their own world, they would not be a woman too much attention to the necklace, the time to cancel their attention. So the wise woman will not spend in the necklace of the world their feelings, because men do not have the necklace, “brilliant” to focus on in you. Men valued a woman’s noble sentiments and deep feelings, rather than a woman with a gorgeous necklace shines out appearance.
How many women would like to converge on the desire and pursuit of necklaces, men are still willing to walk in wearing at the time of their own watch, because both men and women, good quality in a real spent every day is the most important

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Once you have had a couple of practices and have had infield and outfield practice you can venture to the next step working on game situations. You set your 9 players in their positions. Have your spare players as base runners. Have them stand behind home plate and you hit ball. This is so important it enables you to practice your pitchers and position players real situations. You will have to have patience. At first they will throw the ball around and be out of positions. Below are two drills that are very important in teach the fundamentals of defense.

Situations

Backing up 3rd base and home plate.

With nobody on base and ball is hit into gap pitcher should line up in between third base and home plate.
With base runners on first base and ball hit into gap they should do the same and watch and see where the play may be and make their decision which base they should back up.
With men in scoring positions and ball hit into the gap they should back up home. You have to make sure the pitchers have good distance from the foul line so they are not to close and have a good angle to go between third and home. The Pitcher must have depth behind the base so they get overthrown ball.
The mistake they all make is getting to close to base. Explain, they are backing up to get the overthrow. If they are to close they can’t make adjustments. This defeats the purpose of them backing up the base.
Covering Home Plate on Pass BallThis drill is very important because you will have passed balls at this level. Providing the backstop is not to far back it is an excellent way to get what I call a cheap out.
You can have signals for the pitchers to call out to the catchers. Most of the time the catchers will not be able to pick up which directions the ball has traveled.
You can use one, two and three. One being right, once he has turned to retrieve the ball. Two would be middle of backstop. Three would to the left.

Organizing your practice set up your schedule and rotate your days you do the drills. You will find that some of the drills they will pick up quicker than others. The biggest thing is you cannot have marathon practices. By keeping the practices short and crisp you will keep players motivated. I found if you have a practice schedule and post it will show the players approximately how long each drill will be and what to expect.

Practice makes perfect.

By: John R. Di Nicola

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Futuristic design collides with impeccable quality in every watch sold by Android. Modern and unique, these watches are for shoppers who love imaginative styles.Espionage Divemaster Automatic Stainless Steel Bracelet Watch
Here’s a modern twist on a classic design. The Espionage Divemaster Watch displays a brilliant dial in your choice of vibrant color along with sleek and chic silver-tone stainless steel. From the unidirectional rotating bezel to the skeletal hour and minute hands, this striking watch is crafted for quality as well as style.Japanese Miyota movement ensures astonishing precision while the hardened mineral crystal and water resistance up to 1,650 feet deliver ultimate protection.
Luminous index markers let you know the hour at a glance and the date window will serve as a useful reminder each day. The elegant bracelet will rest securely on your wrist, thanksto a dependable deployant clasp.Give your friend a watch that says he can appreciate refined watch making, but is still trendy and with the times. Anyone will love having this timepiece that can transition from the office to a night out with some buddies.Hydraumatic Quartz Chronograph Bracelet WatchThe toughness of steel comes at you in this innovative design by Android. Two ringed bands line each side of the bracelet, adding depth and interesting texture that sits nicely against black stainless steel accents.
The unique approach to the wristband is completed by an expandable spring-assisted cuff-style enclosure that will make sure this watch stays on your wrist.You can rest easy knowing the superior quality of this timepiece, from its accurate Swiss quartz movement to its durable mineral crystal and 165 feet water resistance. With its bright color, the dial really stands out and features silver-tone luminous hour, minute and second hands that match the hour markers. Two sub dials and a scrolling date window will provide you with handy information throughout each week. The gadget look meets modern appeal in this watch that will add interest to any outfit.Mystique Skeleton Stainless Steel Automatic Watch
The Mystique Skeleton Automatic Watch is like a work of art for your wrist, with its stunning display that allows you to see the inner working parts. Gold or silver tones add a classic look that will coordinate with a variety of outfits and the stainless steel has a high polish for a refined touch. The automatic Miyota movement is mesmerizing with its gold or silver plating and precise nature for eye-catching style.Blue luminous hour and minute hands will provide you with the time at a glance and are well protected beneath the hardened mineral crystal.
The push and pull crown allows for easy adjustments while the rounded rectangular shape of the dial adds sophistication. Add to that a dual deployant clasp with push-button release and a beautifully linked bracelet, and you’ll see the instant charm of this timepiece. With its impressive design that will make people everywhere stop and stare, this watch will get you hooked on Android styles.Revolver 48 Stainless Steel Leather Strap Watch
Tough as nails, the Revolver 48 Stainless Steel Watch will get noticed in a crowd. Bullet-shaped accents line the bracelet, and when combined with the six silver-tone index markers against the black dial, give the appearance of a loaded weapon. A cross-hair target on the dial furthers this effect, while partially skeletonized hour and minute hands create an interesting look.Contrast stitching really pops against the black genuine leather wrist strap with a buckle clasp.
You can depend on the reliable Japanese Miyota quartz movement, since it’s covered by hardened mineral crystal with a water resistance of 330 feet. Featuring a push/pull crown and cog-shaped case, this wristwatch offers the convenience of modern watch making along with the style of fresh, creative design. Make a statement with the unforgettable style of this gun-inspired watch from Android.Ninja 50 Skeleton Automatic Stainless Steel Bracelet Watch
Striking doesn’t even begin to describe the unique and interesting design of the Ninja Skeleton Automatic Watch. You’ll be fascinated to see the moving cogs and wheels of the Android automatic movement that is on display with the exhibition back that features 20 jewels and the skeleton front.Surgical grade stainless steel is treated with a high polish while the blue luminous hour and minute hands will help you keep track of the time.
The decorative design on the dial is reminiscent of a ninja star shape and is safe beneath the hardened mineral crystal. The linked bracelet is closed off by a deployant clasp while the push/pull crown gives you easy access to the time settings. And you don’t have to worry about getting it wetthis watch has a water resistance of 330 feet!Give everyone something to talk about with the incredible features of Android design.

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Well, there I was after 145 miles, and I had completely “bonked” – the cyclists term when you can’t peddle another stroke, it’s like hitting the wall for a marathon runner. In marathoning it generally comes after the 17 mile and for the super trained runner about the 20-mile marker or so. Anyway there I was with 60-miles to go to get to the next city. A long-distance cyclist’s worst nightmare, perhaps besides getting clipped by a truck and ending up in a ditch alongside the road with a broken collar bone that is.

What kept me going that day, while I rode against the wind was simple, I pulled off under a tree and broke out some protein power bars, and rested, I was too sore to get back onto the bike, and I felt as if I was dead, my motivation drained, I was peddling on guts, nothing else for the previous twenty to thirty miles – it was just a blur. Unfortunately, I was so tired I forgot to eat, and I’d burned up all the calories from the stellar pasta dinner the night before. After I recouped and those power protein bars hit my system, I was able to continue my ride.

Why the story? Well, because it was one of those days that challenges the will, and strength of character of even the most dedicated of men, and on that day it was me, and there I was. Now then, the other day someone was discussing this issue of protein power bars with me, and we got to discussing the reality of their nutritional value. Okay so, here is my comment; they are not all created equally, some have lots of sugar, which is probably not a good idea for an endurance style athlete.

And really I am not so sure such a high-sugary power protein type bar is really what one needs to get through the day or to supplement their diet. Do snacks such as protein bars really provide a powerful punch? They can, but it depends more on who makes it, and what’s in it. I guarantee the power protein bars that the top cyclists in the world eat, are much different than what I had in my little pouch on that day, even though it was a quality product.

My advice to you is simple, and here it is; look at the ingredients and only consume the best protein bars, as there is a world of difference. Indeed, I hope you will consider my warnings and real world experience in this regard. Please make a note on it, and think on this.

Additional Reading:

1.-“Encyclopedia of Sports and Fitness Nutrition – The Ultimate Guide for Peak Performance,” by Elizabeth Ann Applegate, Three Rivers Press, CA, 2002, 432 pages, ISBN: 0-76151-378-7.

Lance Winslow loves chocolate! And this article was sponsored by MXI Corp’s Xocai Healthy Chocolate; http://www.adampaulgreen.com specializing in High Antioxidant Dark Chocolate products. http://www.MarketingChocolateInternational.com

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Garmin Forerunner 910XT GPS-Enabled Sport Watch (Certified Refurbished)

• GPS-enabled training device for multisport athletes.
• Tracks time, distance, pace (or speed), elevation (via barometric altimeter) and heart rate.
• Can be used for swimming, running and cycling.
• Battery life up to 20 hours.
• Water resistant to 50m.

You swim. You bike. You run. You obsess over data and details. So do we. And we’ve just perfected your new training partner. Forerunner 910XT is the only all-in-one, GPS-enabled device that provides detailed swim metrics and tracks distance, pace, elevation and heart rate¹ for running and cycling. It sports a sleek profile, comfy wristband and an easy-to-read display.

List Price: $ 109.95

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