One of my most recent clients has lost 25 pounds of fat and increased his muscle strength and size markedly over a period of approximately 12 weeks. Here are a few notes I gave him recently on his progress, and ways in which he can turn up the heat, in order to make the necessary adjustments to look even leaner, stronger and more muscular.
Ector is 5′7 and weighs 178 lbs down from 203lbs
Ector,
I viewed your last batch of after photos and must say I am very impressed. You have come along way - Congratulations. Although you have lost 4 inches off your waist, we need to step it up and start defining your midsection even more. We can do this quite easily in the following ways:
1. Let’s start counting your calories again. No more that 1800 calories daily spread over 5-6 meals
2. Have freshly squeezed veg/fruit juice every morning before our workouts followed by a homemade protein shake with water or zero carb Isopure protein drink with an apple after your training session .
3. Record all your meals in your nutrition book so I can report on your entries daily.
4. Your only starches should come from brown rice, black beans , lentils etc, sweet potato’s and oatmeal or quinoa. To be consumed before 4:30pm
5. Drink 4 quarts of water daily
6. Eat 2-3 fresh pieces of fruit daily.
7. Lots of cruciferous vegetables and salads (low oil, organic cider vinegar - ok )
8. Keep taking your supplements and consume L’carnitine on an empty stomach
9. Make sure you’re changing your cardio up. Try different machines, levels, times and speeds. Variety will shock your body in to a much improved, healthier and leaner body.
Keep up the great work!
Gennaro
I just got back from a 30 minute intensive bike ride which not only gave me a great leg workout, it worked my abs, shoulders, triceps, back and chest.
Here are a few tips to keep in mind when aiming to optimize your bike ride for a total body/mind workout.
1. Let the hills be your friend
Hills are a great opportunity to get off your behind and start pedaling hard. Make sure you push with the ball of your foot so at to maximize the feel in your calves, glutes and hamstrings. By cycling upright it also forces you to use your chest and triceps, especially if you bend your arms and place your chest over the handlebars. As you are climbing uphill, your grip strength will automatically tighten, forcing your latissmus dorsi muscles (Lats) to contract, giving you an isometric back workout which burns calories fast. A hill climb of 1-3 minutes depending on your fitness levels will get your heart rate up and metabolism firing. Make sure you interval with some flat roads.
2. Choose a course that is mentally and physically stimulating
If you’re like me you like trees, green grass, and lots of winding roads. By choosing a course that you enjoy riding through, you’ll most likely ride for longer, burning more fat and improving your cardiovascular fitness. You should also vary your bike routes as much as possible. This keeps your workouts fresh and your mind and body guessing and exploring.
3. Keep the intensity high
Try to avoid red lights and traffic by riding through the quiet back streets of your neighbourhood, through parklands, or a designated bike course. This will keep you riding without a stop or interruption. You should also try to continue pedaling when riding downhill, to keep your legs working. If you feel like you’re pushing air, increase pedal tension by setting the bike into a lower gear.
4. Don’t try this at home
Always wear a helmet while riding. It makes for a much safer, secure and confident ride and believe it or not, cars are more likely to stay out of your way, treating you with the same respect they hopefully treat other vehicles. For a different type of core workout (but only do this if you have great balance and are away from any vehicles or danger - preferably in open space or on a stationary bike) try riding no hands. Place you hands behind your head for 30 seconds at a time, or longer if you’re on a stationary bike. While in that position, inhale through your nose and exhale to contract your abdominals.
5. Give your feet and knees a well deserved break
Walking and running can be strenuous on your knees and feet. Bike riding gives your feet and knees a break from the constant pavement pounding impact that these other aerobic activities often involve.
Your calves, quads and glutes get much more of an explosive (anaerobic) workout through cycling that one will not get from a basic jog. The anaerobic component of riding when performed properly, creates greater leg strength, power, muscle size and ability to burn fat more efficiently.
So what’s stopping you? Brush off those cobwebs, pump up those tires and get yourself out there for a 30 minute joy ride for starters. Then begin following my guidelines. Let me know how it went and we can work on ways to increase your intensity and improve your body.
During a workout session, if a client is not feeling the muscles being worked with the various forms of exercise equipment available, we step back from the apparatus and I teach them how to isometrically and actively contract the particular muscles they are having problems feeling.
We do this methodically and sensibly:
I begin by demonstrating the particular Powerpose® (there are more than 20 in total), that will target the specific bodypart(s) the client is having difficulty feeling.
I have them follow my movement patterns and in so doing, instruct them to pay special attention to the specific muscles being worked, while maintaining perfect form and stabilizing their core.
We perform at least 12 - 20 repetitions (or however many it takes to make it burn!) on each side, slowly and gracefully, working through the pose connecting mind to muscle. This allows the muscles to be pre-exhausted (i.e. pumped), so when we do get back on the equipment and perform the exercise again, they can feel it so much more.
The immediate result is a greater muscle to mind connection this time. The muscles are so stimulated that they send clear messages back to the brain saying “Hey, I’m feeling the burn now, more than ever”.
If you are having problems ‘really feeling’ a bodypart being worked, you are most definetly short changing yourself and missing out on greater advancements for fat loss, muscle definition, core power and overall total body balance.
In addition to group class sessions (schedule to be posted within the next week), I can also work with you privately, making your workouts more productive, efficient and results driven, through Powerpose between sets.
For more on it go to: www.ferrafitness.com/powerpose
Foods to buy, brands to look for.
Here are a list of some of the healthiest whole foods and brands I recommend. Most of these foods can be purchased at your local Wholefoods Market or health food grocery store. This is by no means an exhaustive list.
Remember to combine most lean proteins with low GI carbohydrates and healthy fats. A ratio of 40, 30, 30 respectively is a healthy balance. If you happen to be eating only protein for one meal you can afford to have some extra ‘good fat’ like a tablespoon or two of fresh avocado with your egg whites or a tablespoon of organic almond/peanut butter with your homemade protein shake. If you can’t find the particular brand I’m recommending opt for its equivalent.
Carbohydrates
Grains and cereals
Gluten free organic quinoa flakes and flour (for hot cereal and pancakes)
Quinoa pasta
Buckwheat flour for protein (pancakes with eggwhites)
Quaker, Wholefoods or Bob Red Mills organic traditional oats
Organic Weetabix cereal
Carmans muesli and muesli bars
Mothers brown rice cakes
Gluten free brown rice bread
Flourless tortilla bread
100% Rye bread
Legumes/Beans
Wholefoods organic canned and fresh pinto, cannellini, broad, kidney, black beans, lentils and chickpeas rinsed and drained
Heinz organic canned baked beans drained and rinsed
Vegetables
Wholefoods organic red, yellow, orange and green peppers, Italian eggplant, mushrooms, zucchini, sweet potato, red potato, Idaho potato, brussell sprouts, carrots, asparagus, garlic, mushrooms, onion, spinach, Swiss chard(silverbeet), tomato, celery, fennel, water chestnuts, bean shoots, peas, corn, green beans, alfalfa and related sprouts.
For convenience sake, there are also a variety of Wholefoods organic frozen mixed vegetables to choose from.
Fresh fruits
Organic berries (all varieties) apples, bananas, watermelon, rock melon, honeydew, pears, nashis, peaches, plums, oranges, clementines, kiwi frui, grapes, necatrines
Dried (unsweetend) organic fruit (sparingly)
Good fats
Organic nut butters
Raw Wholefoods or ‘Bazzini’ unsalted mixed nuts
Flaxseed oil, Fish Oil, Cod liver oil
Avocado
Olives in brine
Organic extra virgin olive oil and spectrum naturals olive oil spray
Protein
Wholefoods canned/pouched wild red salmon and tuna
G’day gourmet naturally flavored can tuna
Egglands best cage free eggs and organic eggs
Jarrows pure whey protein concentrate powder
Bilinskis, Hahns or Wholefoods organic chicken, lamb or turkey sausages
Wholefoods organic ground turkey and beef.
Skinless chicken thigh or breast
Australian or NZ lamb fillets, chops or steak
Organic rib eye steak
Wild salmon fillets and/or wild salmon steak
Sardines
100% Lactaid Fat Free milk
Almond Breeze almond milk
Edensoy organic soy milk
(Choose unsweetened milk)
Breakstones fat free or 2% cottage cheese Lactaid cottage cheese.
Condiments & Sauces
Wholefoods salsa (various strengths and flavors)
Braggs organic apple cider vinegar (2-3tbsps)
Colavita Extra Virgin Olive Oil (1-2 tsps)
Organic wholegrain mustard (1-2tbsps)
Parmalat peeled tomato’s
Wholefoods organic fat free marinara sauce
All natural fat free mayonnaise
Beverages
Brita and Pura filtered tap water
Poland Spring water 3-4 litres/quarts a day
Penta and Fuji water
Vintage or Canadian dry flavored Seltzer
Guayaki Yerba Mate tea
Celestial seasonings green and peppermint tea
Vegetable juice you can squeeze with fresh ginger, carrot, pear, fennel and celery . Use the Champion juicer www.championjuicer.com
and let me know all the healthy concoctions you come up with.
Salute!
For an all round total body fat burning, core sculpting workout , I’ve designed this results driven Quad/Back superset routine just for you.
Back & Quadricep Superset.
Round 1
Pullups or assisted pullups 3×8-10
Barbell front or back squats 3×8-10
Round 2
Barbell bentover rows 3×10-12
45 degree leg press 3×10-12
Round 3
Single arm dumbell rows 3×12-15
Barbell lunges 3×12-15
Round 4
Seated cable rows 3×15-20
Leg extensions 3×15-20
For that extra burn!
Finish off with 3 sets of 15-20 reps of Squatted cable rows. Remember to squat as you straighten your arms and extend your legs as you row back and retract your shoulder blades.
How to approach the routine:
Begin with your first set of pullups. Once completed move on to the barbell front or back squat in which you will perform just the one set. Move back and forth until have you completed a total of six sets then move on to the second round of exercises and so on, until you have completed all four rounds and a total of twenty four sets.
You will have noticed the repetition range increases from each round. Set a weight you can perform the rep’s listed above so that you’re feeling the muscle through its full range yet still struggling. If the weight feels too light take less rest between sets and or increase the load slightly. Aim for a maximum pump in both bodyparts and keep your core tight throughout.
Make sure you stretch before, during and after your routine performing various quad, hamstring and back stretches.
I’m sure you’ll have a fantastic workout. Let me know how it shapes up.