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Nutrition for HIIT!

High Intensity Interval Training is an effective, highly popular form of cardio and fat-burning exercise where you push yourself to the max for short bursts and then recover before repeating. Super effective for super fast results!

It is basically the opposite of steady-pace cardio like long distance running or cycling. You perform intervals of high intensity sprints or bursts of all-out energy where you give 100% maximum effort, and then you take it all the way down to a slow, calm “active recovery” interval and repeat.

tuck_Jump

Try the 10in30 “12 Minute HIIT”!
(click on pic)

This has been proven to be a highly effective form of cardio that will help build muscle and burn fat at a much faster rate than its steady-pace alternative. However, like its name implies, it is high intensity so you can actually end up losing muscle mass if you don’t have proper nutrition. NOOOOOOOOOOO! This is bad for both men and women.

Therefore, don’t just do your HIIT workout and call it a day! Even if you do see results without proper nutrition, your results can plateau faster, you can get tired and over worked, and your results will be far better if you fill your body with the nutrients it needs at the right time surrounding your workout.

To ensure that you are not depleting your hard earned muscle, here are some tips on what you should consume to get the most out of your HIIT:

espresso

1. Caffeine
Half hour before you workout, have a cup of coffee or other source of around 100 mg of caffeine. A typical cup of coffee contains 100mg. Or you can have a Red Bull (80 mg), or do like I do; green tea fat burning pills with a whopping 150 mg of caffeine. It takes 20 minutes for your body to absorb most nutrients so at .5 hr you should be up and ready to start your work out.

If you can’t have caffeine for medical reasons, then a simple carb like a fruit juice or sports drink like Gatorade (with sugar, not the splenda version) will help energize you, sans caffeine.

 

xtend, bcaa, bcaa's

2. BCAA’s
Branched Chain Amino Acids are important for muscle recovery and to prevent your muscle from being used as energy. You worked hard to build the muscle you have, so don’t let it get eaten up by your body when it’s desperate for energy. This is called a “catabolic” state. Bad.

Start drinking a serving of BCAA’s around 15 minutes before you start working out and continue drinking throughout your workout. I highly recommend Xtend as it also contains electrolytes which will ensure you don’t get dehydrated and start cramping up. And it has glutamine and vitamin b6 too!

 

torrent

3. Protein and simple carbs
These must be consumed immediately upon finishing your HIIT workout.

Drinking your protein is far better than eating some meat or other solid since time is of the essence after a tough workout and liquids get absorbed by your body much faster than solids.

You can have a whey protein shake but you’ll still need some simple carbs since most whey protein powders don’t come with carbs (they use splenda or other non caloric sweeteners). Having some white bread product with your protein shake will suffice, or you can drink a cup (8 oz) grape juice right before your protein shake. Simple carbs such as sugars help deliver the protein and other nutrients to your muscles by raising your insulin levels.

Some say that it’s not necessary to consume protein after a workout and give examples like prisoners with restricted diets and no access to supplements that still manage to get buffed. Your body might be able to adapt and do the best it can with what its given, but I would rather do the most I can for my body while I can control it.

chocolate milk, proteinMy all-time favorite supplement is Universal Nutrition’s Torrent, post workout shake. It has everything you need; protein, simple carbs, amino acids and even creatine. If you can buy this, go for it. The convenience alone will be worth it let alone the awesome taste!

If you’d rather keep your supplements expenses low, a really cheap and tasty treat that has been proven to work is your very common chocolate milk. It has protein and simple carbs through the sugars it provides for the chocolate. Consume an 8 ounce serving of it and you’ll get 8g protein and 26g simple carbs.

So that’s pretty much the basics of what you should consume before, during and after your high intensity workout. The only other supplement that will ensure your body is functioning at its best and you recover quickly is a multi-vitamin. It doesn’t revolve around your workout but you should take one every morning or per dosage on the bottle.

The multi-vitamin along with the 3 supplements listed above will allow your body to perform at its maximum and get the full benefit of your workouts! Let me know if you begin taking these supplements and how you feel after a few weeks, ok?

CHEERS!

Chest with Supers.

Was feeling kinda slow and tired on this Monday but pushed myself to go to my daily, lunchtime gym session. Today was Chest day. Remember folks, just grab your gear and GET THERE. Once you’re there, the change in environment, the lively atmosphere, the site of the equipment, lights, fit people, not so fit people, girls, and of course weight plates will wake you the hell up! Doesn’t hurt to have some caffeine .5 hr before or some apple or grape juice (simple carbs).

Today’s workout:
Incline Bench: 25, 45×3
Super: inverted body rows

Incline DB press: x3, + lower incline x2
Super: one handed seated cable rows x3 &
Straight-arm cable extensions on Life fitness cables

High jumps x1

Wood choppers x3
Cable crunches x1

Back to back:
Cable crossovers
: high x1
Life Fitness cable press x1
Hammer incline press: x1

Squat jumps x1

Lots of free weights for the chest, but included some opposite muscle group work for balance (rows). Also, a bit of core with the choppers and crunches and some fat-burning cardio to reach my goal of 3D abs by Labor Day. : )

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Feeling down?

sweaty runner

sweaty runnerFeeling down? Not liking life too much these days? Try this: Stop thinking about yourself so much and liven the heck up! Easier said than done? Well you can’t do anything without giving it a wholehearted effort. Nothing! It aint gonna fall onto your lap.

So here’s a Recipe For Livening The Heck Up:
Sweat your buttocks off. Literally. Go outside and run Forest. If you come back and you’re a little cold, dry, and still feeling crappy, you didn’t run right. You ran wrong.

Try running harder. You can do this by running uphill. And I mean RUNNING. I didn’t say, “Barely moving your legs a bit”. Running, in this post, means SPRINTING. Full stretch of the legs to the front, and full movement to the back, while pumping your arms. Sprint ’til you can’t anymore, around 30 seconds, then jog or walk briskly for a minute or two before doing it again.

Can’t run, or don’t like to? Then lift weights. Intensely. Don’t like that either and love to take options away from yourself? Then do body-weight exercises. (squat jumps, pushups, high jumps, burpies, etc)

JUST SWEAT, MATE!

Take a look at this quote from WebMD:

When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

 Endorphins also trigger a positive feeling in the body, similar to that of morphine. For example, the feeling that follows a run or workout is often described as “euphoric.” That feeling, known as a “runner’s high,” can be accompanied by a positive and energizing outlook on life.

Read more here.

HELL YEAH, I feel euphoric after a workout! I feel like taking on THE WORLD! Not only because of the endorphins that are released, but the sense of accomplishment as well. It’s even stronger when you beat your previous record or hit a goal.

Try it once, and see how you feel. Soon you’ll be addicted and inclined to keep repeating, just like the street drugs you’re taking, you druggy. (kidding, don’t hit me) But this is a GOOD addiction. It will benefit the heck out of you.

As always, cheers and GOOD LUCK!

– BUM
your pusher

Looking for Losers

(cheap joke, I know) But I am currently looking for participants who’d like to LOSE 10 lbs in 30 days. I am in the process of building part 2 of the site, and I am accepting ‘early birds’ for testimonial purposes and just to have some cool people join the forum and try it.

Of course, like the rest of the site, there is nothing to buy or commit to. You’ll get a peekaboo into the new Lose 10 lbs plan, and you’ll get a turbo boost on your summer weight loss goals. This is a one month, daily plan, so it’s best if you’re not in love with your current workout regimen but instead are willing to try a new supercharged plan. Besides, shocking the body by changing up your workouts every month or two is the way to keep improving and not plateauing. So why not give it a whirl, yes? You’ve got nothing to lose! <– Wait. Let me rephrase that.

YOU HAVE 10 LBS TO LOSE!

Sign up by becoming a member of the forum and making a new topic where you can state that you want to try the new Lose 10 lbs plan. I’ll make you a special type of member that allows you to view the “hidden, special, VIP, one-of-a-kind, for superstars only” pages.

Thanks, and good luck with your goals!

– BUM

Morning HIIT Cardio for extreme Fat Burning!

Want to burn fat and keep burning it throughout the day? Then wake the hell up and do some HIIT Cardio on an empty stomach, first thing in the morning. You can have coffee for the quick boost, but NO SUGAR. You’ll conk out half way through the workout once the sugar buzz is burned and used up.

This morning, I DID THIS:

12 MIN TOTAL
burpies
squat jumps
sumo jumps
anchored feet situps
lying leg raises
straight-legged pikes with furniture sliders + pushup
bent knee pikes with furniture sliders

Every 30 seconds, I switched to low intensity, light, jog in place. Then, back to one of the aforementioned high intensity bastards! 12 minutes is all you need! You can do 15, but you really don’t need to. This way you can do it every morning, even on weight training days and you won’t burn out. Remember, CONSISTENCY TRUMPS INTENSITY! But intensity rules too. Just don’t burn out, ok?

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Sat, Nov 13, Great workout in Vegas!

I’m in Vegas, baby! Had a fantastic, super-hard, long, complete workout in the Trump Towers’ gym. Badass gym they have! Have you seen those “Technogym” machines? I read about them a while back and this is the second time I got to use them. They are really cool treadmills, bikes, and eliptical machines that have a computer touch-screen monitor on them. You can watch full tv and control everything from there. They do all kinds of other things like remember your stats, programs, etc. but I just used the eliptical for 10 minutes of HIIT.

Before the the cardio, I did a badass circuit of:

  • Seated bench press
  • Dumbbell curls drop-sets of 3 + hammers and reverse curls (palms down to work the forearms)
  • Low dip pushups with feet up on bosu ball
  • Tricep pushdowns narrow v-bar
  • Tricep overhead extensions singular dumbbell
  • Dumbell raises to arm pits trifecta with arm curls and lighter hammers
  • Tricep straight bar pushdowns with 1 second hold at bottom
  • pushups. flat on floor
  • Seated bent over dumbbell lateral raises (strengthens rear delts to counter the heavy chest workout)
  • Cable rotator cuff  extensions – sides (again, must reinforce the rear delts when working out chest)
  • Cable rotator cuff extensions – top

This was followed by the eliptical workout: 10 minutes on the interval setting

I immediately drank a 25g protein Muscle Milk. Chocolate, thank you very much. Plus a complimentary green apple for the simple carbs and vitamin C hit. Felt like a million bucks by the time I finished my shake and got half way through my apple.

Lunch was freaking great as well. Angus cheeseburger with fries (I’m on vacation!) from the Neiman Marcus cafe in the mall. I walked around a hell of a lot so I’m pretty sure I burned more calories than I consumed here in Vegas. Especially since my only other meal was dinner at 11:30 pm. Yes, I ate terribly as far as multiple meals go. At least, my late night supper consisted of a New York steak and 2 eggs.

IS THAT ENOUGH PROTEIN FOR YOU?!

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THIS is the 10-in-30 blog!

Workout MOTIVATION, Tips, notes, observations, new equipment.

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Bleacher Blast

Hello again. Bum here with this week’s WORKOUT OF THE WEEK: Bleacher Blast!

YAY, really stoked about this one. Did it a few days ago and it really kicked my buttocks. Haven’t sweat like that in a while, and the next few days I was really feeling sore in the glutes from the bleacher squat jumps!

Lower abs really take a hit here as well with the reverse crunches and the hip raises. Check the video out!

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Bleacher Blast

20 seconds of work
10 seconds of rest

1. Quick feet, quick hands

2. Box Crunches

3. Bleacher Jumps

4. Reverse Crunches

5. Quick feet, quick hands

6. Vertical Hip Raises

7. Push Ups

8. Squatting Bleacher Jumps

REPEAT!
3-6 SETS!

The first one, “Quick Feet, Quick Hands” is really supposed to be a bit quicker than that. See the note in the video. Mainly, by using a lower step you can go faster like twice as fast as me in the video making it more of a cardio workout. I went with a higher step so it’s a bit more challenging, works the lower abs a bit more, but doesn’t make your heart work as hard as if you were going faster. So, try both and see which you like more.

For the exercise number 6, Vertical Hip Raises, do not bend your knees. Keep them as straight as you can. You are NOT pumping with your legs, because that would make it a pointless exercise. You would be lifting your hips by pulling with your legs and there is no workout there. Keep them straight, push up on the platform with your hands, and concentrate on flexing your lower abs to lift your hips. Mind/muscle connection.

Leave any questions below! CHEERS! : )

– BUM