Progressive Overload

In order to make substantial gains in your program it is important to constantly progress. The progressive overload principle is simply, increasing the intensity of an exercise over a period of time. If you continue to perform the same exercise with the same amount of weight and reps, chances are you will no longer stimulate the muscle. In order to develop muscle tissue you must invoke enough stimulation to the muscle cells to be overloaded. The overloading forces a breakdown of the cellular machinery. During proper recovery and repair the cells are re-established and re-synthesized. The end result is more cells are ready for the next exercise session. In order to keep this cycle of regrowth to occur it is important to produce the correct amount of overload each workout. There are different ways to increase the overload.

1. increase the weight. This is obvious. By increasing the amount of weight you instantly increase the intensity and workload of the muscle. However, this progressive overload technique can only go so far. You will find that you won't always be able to increase the weight for a given exercise. Eventually you will hit a plateau and won't be able to add anymore weight.

2. Increase or decrease the rep count. By changing the number of reps you change the intensity. Performing higher reps will produce a greater cardiovascular effect on the muscle metabolism. This will challenge the muscle differently than performing lower reps. There is a bit more oxygen demand when performing higher reps. Performing fewer reps uses less oxygen and can allow the muscle to work at a higher weight load. If you have been training using the low rep system, you can drop the weight and perform higher reps for awhile. This will stimulate new growth and stimulation. If you have performing higher reps, drop the rep count and add more weight to the bar.

3. Shorten your rest period. This progressive overload technique is a good one to do if you are looking to get a little more out of your workout, of which you haven't hit a plateau with yet. The goal here is to try and complete your workout faster each time by taking few rests. Take just enough breaths to get your heart rate down, then get right back to the action. You will be amazed at the pump you get from imploying this technique. It also helps you stay more focused during your workout.

4. Change the speed of the reps. If you are lifting at a place that doesn't have many weights and you can't increase weight, try changing the speed of the exercise. You can get an incredible pump by going slow. You can also go fast, with good form of course, through a rep cycle. Sprinters develop huge muscles from fast explosive movements. Muscle can be developed in this manner using weights as well. Go fast like a sprinter when you do squats and you will get a great pump. This is a bit more advanced and is not recommended for upstarts. Also, you want to avoid locking the knees. Avoid compressive forces on the knees. You can vary the speed of the reps per different sets of the methodic. You want to constantly invoke change to the muscles.

So there you have a few progressive overload techniques to use. The key is to always strive to progress through the exercise program that you are currently on. Each week should be more intense than the previous week. You should never have the exact same workout system each week. Push yourself into new heights by progressive overload. Remember, the workout shouldn't be easy. If it feels good than you are not working out hard enough. You mine as well go back to bed. I gotta have more!!!!

Now get out there and train with some intensity!

tags: progressive overload, intensity,diet EARTH, Daryl Conant, Ron Kosloff, Vince Gironda

Rope Warm Up

Here is a great way to warm up the upper body before working out with weights. I use the rope to develop dynamic flexibility, increase heart rate and warm-up the joints of the body. I will perform 3-4 sets of 1-2 minutes of duration. I will vary the exercises to activate different muscle groups. The rope is a great way to quickly warm up before training.






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Understanding Omega-3 Fats

What is so great about Omega-3 fats? They are essential, meaning that they cannot be manufactured in the body, and they are necessary to avoid disease. There are a number of benefits from consuming Omega-3 fats: they help the development of hair and nails, regulate hormone compounds known as eicosanoids, help with cellular communication and their boosting effect to the cardiovascular system. They help reduce low density lipoproteins in the blood, while at the same time help increase the output of high density lipoproteins. The body tends to use up Omega-3 fats more effectively than other fats and won't store them as easily as other fats. This is due in part to the essential properties of the Omega-3 fats used for cellular functions. The body will continue to use Omega-3 fats as long the need is necessary, therefore, storing is reduced until the need is not as high. Omega-3 fats are known as a lipotropic compound. They direct fatty acids away from fat storage areas and towards oxidative metabolism of the muscle cell. This process helps burn fat from the body. This is why eating good fats is important in fat loss. The fat burning properties of Omega-3 fats is in a class called uncoupling proteins. Uncoupling proteins work in conjunction with thermogenesis to help remove fat from the body.

Good sources of Omega-3 fats can be found in: flax oil, walnuts, salmon, mackeral, trout, Omega-3 enriched eggs,
The problem is that most people don't consume enough of these foods to get the benefits. Instead most people consume too much OMega-6 fats. Omega-6 fats compete against Omega-3 fats for desaturation depleting the pro-inflammatory eicosanoids. This reduction in pro-inflammatory eicosanoids can result in health problems.

I recommend that you take a good fish oil supplement if you are not consuming enough of the foods mentioned above. Most health food stores carry a good supply of fish oils. They come in tablet form and are easy to take one at mealtime. You should consume 2 grams per every 50 pounds of bodyweight. You can take half of the dosage for breakfast and then the other half with dinner. If you are not certain of the actual amount to take and have questions concerning your need and health. I would recommend that you consult a professional who knows about nutrition.

Tags: omega-3 fats, omega-6 fats, nutrition, diet EARTH, Daryl Conant, Vince Gironda, Ron Kosloff, Salmon,

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Why Can't The Media

Why can't the media report more stories about events like this rather than all the negative stuff they report.

What Is Cellulite?

Have you ever wondered what the heck cellulite is? It is often seen on the legs, butt, and arms. Cellulite is dimple-like formations that appear in certain areas of the body. Mostly areas that collect large amounts of fat. The origin of cellulite is caused by the "gaps" in the superficial fascia tissue. This tissue becomes discontinuous forming gaps. Fat protrudes through the gaps causing the fat to congeal. Excess fat collected in the butt, thighs, and under arms can store large quantities of fat, therefore, producing lumpy cellulite material.

CREAMS AND MAGIC POTIONS
Rubbing creams and taking magic potion or concoctions will not rid the body of cellulite. The creams are a bunch of hype and false claims.

MOTHER ISSUES
This was a great one. I heard someone tell me one time that the reason they have cellulite is because they have unresolved issues with their mother. If they resolved the emotional issues with their mother then the cellulite would be gone. Come on folks! We have to be smarter than this. This is absolutely ridiculous and someone is making a profit off of selling voodoo claims. Cellulite is not a psychological condition.

HEREDITARY
Cellulite is a predisposed hereditary condition. If your parents have cellulite chances are you will have it.

HOW TO LOSE CELLULITE
The best way to rid those lumpy cottage cheese areas is to exercise. The best exercise is resistance training, cardiovascular exercise just doesn't work. You must perform resistance training. Resistance training builds muscle tissue and can metabolize off more fat from the body than cardiovascular training. For women performing barbell squats, using 85% maximum weight resistance, will greatly improve the definition of the legs. Lunges will also help. Most women who have tons of cellulite as they age usually don't perform the correct amount of resistance training and the muscle atrophies (gets smaller). When the muscle atrophies the thermogenic effect is reduced. Fat then collects around the cold areas and increases. This will ultimately increase the cellulite.

NUTRITION
Eating healthy and avoiding junk foods, refined sugar, hydrogenated fats, alcohol can help reduce the production of cellulite.
Junk foods make the metabolism sluggish and reduces fat burning production. Alcohol slows down metabolism and allows fat to store. Also, alcohol produces free radicals that can get stored in the cellulite.

SWIMMING IN POOLS
Trying to rid the body of cellulite by swimming in a pool or performing aqua aerobic is pointless. The muscle will not produce enough stimulation to create new cells to grow. Pools are non-weight bearing and are useless for losing adequate amounts of fat. I have never seen a women in an aqua fitness class, ripped and muscular. They are mostly overweight and have tons of cellulite. Get out of the pool and do good old fashioned resistance exercise on land. No matter how fancy technology gets or how sophisticated the pools are, nothing beats basic weight training techniques (barbells, and dumbells) for losing fat and cellulite.


So if you are interested in losing the cellulite that has collected in your butt you must perform the right exercises to do so. If you are interested in more exercises that can help the troubled areas please email me at www.dconant2004@yahoo.com


A Tidbit.
Did you know that overweight people who run long distances to lose weight actually increase the aging of their skin. This is true. Gravity pulls down on the skin when the person is running, the added weight from the fat causes the elastin of the skin to stretch beyond normal. This is irreversible. The skin of the body actually begins to look older in long distance runners. Take a look at the skin of those that run a lot. They look older. I prefer fast walking if you are overweight to avoid the gravitational pull of the skin.

Also,
Did you know that taking steam baths on a regular basis can be damaging to your skin. Excessive heat can damage the elastin of the skin causing it to breakdown. This will cause a sagging of the skin. Though there are some benefits of a sauna, too much exposure can be damaging to the skin.

FOR MORE INFORMATION ON DIET AND EXERCISE PLEASE GO TO
WWW.DARYLCONANT.COM and check out my book "diet EARTH"



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How Blood Sugar Is Controlled

Glucose is an important energy source of the body. Blood sugar is vital to life. The correct balance is important. The pancreas secretes hormones to help regulate sugar metabolism. Glucose is a simple sugar that is vital for brain function and other bodily systems. Glucose is stored in the body in the form of glycogen. Glycogen is long chained sugar molecules that are stored in muscles and the liver, and travel in the bloodstream.

The pancreas is about 20-25 cm in length. It lies posteriorly at the lower part of the stomach, connected to the duodenum. It produces enzymes that flow along a duct into the duodenum and assist in the digestion of food. It's function is to produce hormones that help regulate blood sugar levels: insulin and glucogon. These endrocrine cells known as islets, are clustered in groups throughout the pancreas. Unlike most pancreatic products the hormones do not enter the duct leading to the duodenum; instead, they are delivered directly into the bloodstream.

Insulin
There are different types of pancreatic cells that produce different hormones. The beta cells of the pancreas produce insulin. There is a low level of hormone is secreted during the day. However it blood sugar levels rise, the cells of the pancreas are activated to produce insulin. Insulin opens up the cells of the body to divert the sugar into them. If the liver and muscle glycogen stores are full then the excess blood sugar will then go into fat cells.

Glucogon
The alpha cells of the pancreas produce glucogon. When blood sugar becomes too low glucogon is released. The hormone causes glycogen, particularly in the liver, to be converted into glucose and released into the blood. It also induces the liver, muscle and other body cells to make glucose from other chemicals in the body.

Sugar is vital for life, however, consuming too much is dangerous for the body. The pancreas is small for a reason. If the human being was supposed to consume large quantities of sugar then the pancreas would be much bigger. There is a certain amount of secretions that the pancreas can perform before it no longer can produce insulin. It takes years for this effect to occur but it does happen. This is a disease known as diabetes. Type II diabetes is adult onset. Which means that it can be provoked by excessive sugar consumption. Type II diabetes can be controlled and reduced significantly through the proper nutrition and exercise. It is a shame that so many people who develop Type II diabetes could have avoided it altogether if they lived a healthier life. In rare cases will a person who eats right and exercises develop Type II diabetes. This would be related to a hereditary factor that was predisposed. But the majority of cases are due from negligence of abusing their body.

It seems that most people are only concerned with cutting out fat from their diet. Believing that if they cut out fat then they won't get fat. This is a ridiculous idea. Consuming refined sugar in abnormal quantities is what is causing many of the health problems of Americans today. The pancreas isn't designed to handle so much sugar. The average intake of sugar per day by an American ranging from 2-6 cups. The actual sugar requirement for the human body on a daily basis is about 75-90 grams. Much less than the average intake. Eating low glycemic foods is the best. Eating fast acting simple sugars will only cause an insulin reaction that could cause excessive fat gain. Whenever there is an excess of sugar in the bloodstream, insulin releases to push the extra sugar into muscle, liver or fat cells. People who are de-conditioned and have inactive muscle tissue usually end up storing extra sugar in fat cells. This is the problem. Understanding how sugar is metabolized is important to keeping your body in balance. TO LEARN MORE ABOUT How to eat sugar, when to eat sugar, and what types of foods to eat that contains sugar I suggest you purchase my book "diet EARTH". In this book I discuss the facts about sugar metabolism.

WWW.DARYLCONANT.COM

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Are You Overtraining?

If you are a exercise participant chances are you have experienced overtraining. Overtraining can be disastrous in making progress. It is important to identify to if you are overtraining. There are two types of overtraining: 1. monotonous program overtraining; 2. Chronic overwork type overtraining.

Monotonous program overtraining is simply the process of the same old program performed over and over without varying or changing of the exercises or intensity. Loss of interest, enthusiasm, and performance.

Chronic overwork type overtraining is when the duration of the exercise program goes too long resulting in hormone depletion and poor neural support. The muscles breakdown beyond normal recovery. Exercise is stress to the body. Proper amounts of stress is appropriate. Too much stress exhausts the organs, muscles, brain, vital nutrient exchange system.

The following are symptoms that are associated with overtraining.

Psychological: Poor motivation, anxiety, depression, irritability, lack of self confidence, chronic fatigue, poor concentration, anger, easily frustrated, on-edge. Brain wave activity changes making it difficult to achieve level four stage sleep. The result is insomnia. Loss of appetite is also a sign of overtraining.

Body Composition Changes: Rapid undesirable weight loss. Muscle atrophy. Poor protein synthesis. Catabolism occurs. Negative nitrogen balance is shown in overtraining. A negative nitrogen balance can produce a loss in lean body mass including both structural and enzymatic proteins, antibodies and other necessary proteins. This increases the development of free radicals to enter into the bloodstream. Increase production of free radicals can influence the onset of illness and disease or injury. High intense training requires the need to increase branch chained amino acid concentrations. The muscle is depleted of the branched chain amino acids. BCAA's donate nitrogen to pyruvate. Pyruvate can be formed from glucose or from other amino acids. Pyruvate and BCAA's can be combined: Pyruvate+BCAA-Alanine + Alpha-Ketoacid. Alanine is a nontoxic carrier, that transports amino groups to the liver as part of teh gluconeogenic process. The liver and muscle can catabolize large amounts of amino acids.

Biochemical and Nutritional Changes: The vital nutrient exchange system is compromised in overtraining situations. Vitamin and minerals are depleted from the bloodstream. Vitamins are co-enzymes and minerals are co-factors. They both work in the body as vital components for cell function. When these are deprived in the blood, physical performance is dramatically influenced. I recommend that everyone take a good multi-vit and mineral complex daily.

Dietary Carbohydrates: Low glycemic carbohydrates are essential for muscle metabolism. Glycogen (sugar) is stored in reserves in muscle and liver tissue. During intense exercise muscle and liver glycogen is depleted. Failure to restore glycogen into the muscle and liver will reduce physical performance. Low levels of sugar will influence the early development of lactic acid in the muscle, shutting down the muscle faster than normal. Stored sugar in the muscle can help to provide short term energy and to help the efficiency of muscle metabolism. Lack of sugar changes muscle metabolism making contraction sluggish and weak.

Lactate: Lactic acid is a end product of anaerobic glycolysis. Lactate is a salt that is derived from the buffering action of muscle metabolism. After intense exercise lactate is binds with oxygen in the muscle and liver to form glycogen. If there is less lactate in the muscle then serum lactate concentrations can drop. Low serum lactate levels indicates an overtraining situation. The muscle and liver glycogen levels will be less.

Cardiovascular System: The heart's electrical sequence can be disrupted. Abnormal, sporadic EKG reading can be shown to indicate over stress to the heart. Increased heart rate at rest is common, as well as increased blood pressure as a result of overtraining.

Digestive System: Poor digestion and nutrient exchange is common as a result of overtraining. If the nutrients are not delivered to the vital nutrient exchange system then the body goes into a deprivation mode. During deprivation mode the body tries to conserve energy and cellular reactions as a defense mechanism to protect the body from catabolism Most folks who overtrain are also malnourished.

Constant Aches and Pains: Abnormal stiffness, muscle soreness, injuries, headaches, over all weakness can be related to overtraining.

The bottom line is to avoid overtraining at all costs. It is better to do less work when you are not feeling 100%, rather than trying to fight through the workout because you were taught that you have to fight through every rep, even though you are weak and ill. When I feel that I am overtraining, I will cut down my routine to 1/2 to get just enough stimulation. I avoid going 100% all the time. I have been training for so long that i know how to train to avoid overtraining. I don't let my ego get in the way of listening to my own body and rhythms. If you are suffering from severe overtraining, I suggest you take off a couple weeks of training to allow the bodies immune system, endrocrine, muscular system, digestive system, to get back to normal.

tags: overtraining, diet EARTH, Vince Gironda, Daryl Conant, Ron Kosloff, nutrition, health, strength and conditioning