To do Cardio, or not to do Cardio. That is the question..

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I get a lot of people not only asking what type of cardio they should do, but if they should even do cardio at all.

Lets face the facts, most people including my self hate cardio!

So I will explain for you if you need cardio, and what the true use for cardio it is.

Back long ago, and still some people today use cardio for their primary transportation. People use to go hunting on feet and come back with a full course meals. People had to be in shape to make a living.

Now, people are able to sit in an office desk for 8 hours a day 5 days a week to make a living. This is a complete 180 degree turn around from how things use to be.

So to answer your question. It all depends on what you want to do. Do you need cardio to have the ideal body you want? No. Does it speed up results? Yes.

If you ate the CORRECT foods and performed resistance training at least 2 days a week, then you would be able to get faster results than with cardio alone. I think the problem arises because most people THINK they eat correctly. People feel they need to do cardio to have a chance at losing weight.

If you can’t lose weight without cardio then you need to examine your eating habits. There are a list of foods that people believe to be safe first thing in the morning, which are not. These foods are not allowing your body to burn off any fat through out the day. Resorting to cardio is the only thing that is saving people from gaining weight.

Foods to avoid first thing in the morning: Oatmeal, bananas, Cereal, to name a few. The list goes on and on! No wonder you can’t lose a pound of fat! Making sure you eat correctly will allow you to not have to do cardio.

But what If I enjoy it? That’s fine! Just make sure you do the right types of cardio. The elliptical, treadmill, and bike are perfect cardio equipment. But in my opinion it sets people up for failure. The pre programmed exercises on these pieces of equipment are not for burning optimum fat. So I suggest people to do body weight cardio to avoid using the treadmill, elliptical and bike incorrectly.

They tell you to only work in a certain (THR) Target Heart Rate zone to maximize fat loss. If you work in your THR for long periods of time your body project the wrong hormones for quick weight loss. This will slow your fat loss results and ultimately stop your progression together.

What is cardio for? Cardio exercises are for strengthening the cardio (smooth) muscles. It’s very smart to perform cardio exercises to have the healthiest heart. But, did you know that heavy resistance training is a better cardio exercise than traditional cardio.

Who should do cardio? People who need it for performance. If your job requires you to have a lot cardiovascular strength then I recommend it to you. Or if you just want to be a top performer for recreational sport and get over on the other old heads in a pick up basketball game. Also, people who eat and resistance train correctly and want to maximize weight loss with he correct cardio.

Now I’m not telling you not to do cardio.. Just saying if you don’t want to.. You don’t have to. There are easier ways to get to your goals. At the end of the day, people are going to do what they love.

P.S. Tips If you must do cardio, make sure you don’t perform cardio exercise for more than 10 minutes. This could kill your results and leave your body flabby. Comment below for further explanation.

How to lose weight without exercising?

Yes, this is defiantly possible.

I go to the gym daily and ask people what they are training for and why they choose to use a certain workout equipment.

I get a lot of different answers such as: “Im doing cardio to lose weight”. Or “I’m lifting weight to build my metabolism and get toned”.

Now, don’t get me wrong. You can lose weight with a cardio and get tone by lifting weights. But is it the most efficient way possible?

I would say NO. The way to lose weight and/or get shreded the fastest way possible is to make sure you eat right.

Yes, its that simple, eating wrong will not only make it to be harder to get to your goals.. But could possible hold you back from getting close to them at all.

You have to make sure you are eating the correct macros for your goals. This differs from person to person because everyone doesn’t have the same specs and each person has different goals.

Now I have seen a lot of people eat the complete opposite for their goals.

Its like you’re playing a big game of tug-a-war with working out and nutrition.

Once you master your nutrition you will immediately see results. Then once you sync nutrition up with resistance training and cardio, then and only then will you maximize your results and get the best body you have ever had.

Your supposed to see gains weekly. If you don’t improve weekly then you most likely have poor nutrition.

Have you had the same results for month upon months? Comment below to get out of that rut.

Correct Macros

Weight loss tips!

I work at a gym and talk to a lot of people daily about their goals. Many people go to the gym and want to lose weight but don’t know how to, I will let the cats out the bag and just tell you!

Best way to lose weight is compound movements… Well what does that mean..?  Multi- joint movements such as Squat, bench press, lung curls and my favorite ball slams! By doing multi-joint movement you burn more calories and tone muscles in the process. 

One more huge tip is cardio! It takes 3500 calories to burn off 1 pound of fat. With that being said if you burn off an average of 500 extra calories than you eat per day then you will loose 1 pound of fat at the end of the week. 

Ok, so your probably asking yourself how do I know how many calories you should eat to maintain your weight? Good question. 

You have to figure out your BMR (Basal Metabolic Rate) To so this follow these steps below.

1. Get you height in cm. (get your height in inches then times it by 2.54 to get cm)

2. Ger you weight in Kg. If you know it in lbs you can times that by .454 to get Kg

For male use this equation: BMR = 66 + (13.8 x weight in kg.) + (5 x height in cm) – (6.8 x age in years).

For females use this:  BMR = 655 + (9.6 x weight in kg.) + (1.8 x height in cm) – (4.7 x age in years).

Once you figure out your BMR, you can eat that amount to maintain weight and lower your daily total calories by exercising and burning off 250 calories and eating 250 calories less. 

Ex: 2500 daily intake, exercise burned off 250 calories, and you at only 2250 calories daily. This brings you to 2000 daily calories for the day and if you do this for 7 days you will lose 1 pound at the end of the week! Double it then you will lose 2! If you do 2 calories a week I recommend you only cut 250 calories and triple your exercise and burn 750 calories daily.

So in conclusion do more multi joint movements, at least 30 mins of cardio per day, and keep a food journal. The food journal will allow for you to be aware of what you eat and allow you to have a better idea of how much weight you will lose at the end of the week! Exciting right, well get started! 

If you have any questions, please comment and i will answer at my earliest convenience!

Feel free to share if this article will help your family and friends! 

Lloyd is back!

OK guys! Its been a while since I have posted on my blog. That means I have so much to catch you up on! over the past months I have been fathering my education to provide my followers with the best information I can provide. I have been studying for the NSCA-CSCS exam, and I passed! Although I believe just because you can pass an exam does not mean you are, or going to be a good trainer; I am still very excited to farther my education and become closer to doing bigger things and actually having something to show for it. 

Besides studying hard for the exam, I have been going through rehab for my shoulder injury (torn rotator cuff, labrum, and bicep tendon). I have been working out everyday with out missing a work out. It was a huge throw back in my training with this injury but I have learned a lot from it. I believe everything happens for a reason and I truly believe God gives the toughest battles to the toughest soldiers. 

I have also been working in the emergency department over the last couple months as well. I have already learned so much as for as emergency medication. I plan to go to PA school in order to be a PA for a orthopedic doctor upon graduation. I will be working here for the next year for my clinical experience.  

Plans from here: I plan to share my knowledge that I have learned with the public. I have so much to talk that I don’t know where to start. If you want to know something specific about any thing just ask. I have all kinds for of things floating in my head from CSCS experience, shoulder surgery, clinical in the ED, and much more! ALL COMMENTS ARE WELCOME!

 

Plateau Busting Tips

Don’t you hate when you start off increasing you strength dramatically at the beginning of your work out, and then all of a sudden it feels like you can’t gain much more strength! That’s very frustrating. I have put together some tips and exercises that will jump-start you lifting gains again.

Most people plateau on upper body rather than lower. The reason for this is because people don’t push their lower body enough to ever get to their plateau. I will start with upper body plateauing tips since most people experience this more often. When reading over these tips, Keep in mind that you must recruit more muscle fibers in order to get stronger.

UPPER BODY TIPS

  • Negative reps (eccentric)- This works best for bench press. You will perform 2 reps of negative lifting at the end of your normal exercise. You put weight on the bar that you know you can’t do, don’t go to far above one rep max. YOU MUST HAVE A SPOTTER FOR THIS! The spotter helps the bar off the rack and keeps his hands on the bar at all times. The person lifting the weight gives a maximum effort in order to push the weight off their chest. Control the bar on the way down in a very slow motion. once the bar gets to your chest tell the spotter to take the weight, they will then pull the weight up as fast as possible to rake it.  If this is your first time doing this I recommend you have a spotter on both sides of the bar. (This helps with busting plateau for strength gains)- Very effective.
  • In order to bust plateau for muscle size (tone) you will need to perform drop sets and/or rest pause sets.
  • Drop set –perform the regular sets and reps that you normally do. The last set you do you will drop the weight 30% and perform the exercise immediately after finishing your last set. Do as many as you can
  • Rest pause– Perform the regular sets and reps that you normally do. The last set you do you will wait 15-20 secs and then perform the exercise again. Do as many as you can

LOWER BODY TIPS

  • Lift harder!
  • Use a spotter If you ever get stuck halfway up from squat, have someone grab your hips and pull you up slowly.. Key word.. “SLOWLY”
  • Go to failure
  • Make sure you set the side bars to catch the weight if needed. Better safe that sorry.

If you have never lifted until your legs literally could not lift the weight up then you are not at a plateau with legs.

OTHER TIPS FOR BOTH UPPER AND LOWER

  • Use Periodization
  • Try work out splits
  • Allow more rest time
  • Check your diet for ways to recover more
  • Change work out/Reps and Sets
  • Increase you time under pressure. Have a day where all your movements are slow and controlled on all exercises. This is the same principle as negative reps- You will recruit more muscle fibers if you go slow and control the weight which will make you stronger.

As you see their could be a lot of factors that’s causing you to plateau. If you are having problem with gaining strength or size in muscle I suggest you to truly analyze your work out AND nutrition plan to make sure you are giving your self the best chance to get big gains.

If you are having trouble gaining more strength and muscle size, Try out these suggestions and let me know how it goes!

Likes and shares are always welcome. HELP ME SHARE THE WORD, THANKS!

 

 

5 Tips for beginner fitness

5 Tips for beginner fitness

This time of the year you see more people going to the gym and wanting to start and meet their fitness goals. Most of the newcomers are beginners and not too sure what to do in order to meet their goals. If your new to working out and don’t know exactly what to do here are a couple basic tips in my option that will help in order for you to meet your goals and be successful.

  1. Wear proper footwear- The last thing you want to do is go to the gym with the intentions of getting a good sweat on and once you get there you find your self having achy feet. Wear running, basketball or any other type work out sneaker when in the gym. Replace every 3-4 months.
  2. Have a plan- Go to the gym already having a well written out plan so when you get there all your focus is on working out.
  3. Ask for help- Most beginners wouldn’t know what to do in order to meet their goals. Sign up for a personal trainer and have them write up your work out AND nutrition plan. Also have them help you workout until you get familiar with the movements and able to carry out the right technique all by yourself. This ensures that you are on the right path.
  4. Get a partner- Having a workout partner is one of the best things you can do when working out. It makes things safer and it keeps you motivated. Knowing that someone else share common goals as yourself and also willing to put in the work drives you to keep going.
  5. Have fun- Pre-load your favorite music on your Ipod, phone device and listen to it while you work out. You would be amazed at how much this energizes you and pushes you till the end of the work out.

Have fun, and work hard!

Before you go, be sure to hit the “Like” and “Re post” button. I always appreciate you helping me spread the word! Thanks

 

No Pain, No Gain

When lifting weight you have to challenge yourself. You must push a little harder than you did the previous work out on the same muscle group. When you work out you are actually tearing and breaking down your muscle. The muscle repairs its self in a stronger form over the next couple days. That’s why its very important not to lift the same muscle group two days in a row. Always allow at lease 48 hours for the muscle to repair its self. I have seen more gain on my body from spilt training than I have from any other training technique.

Example of my spilt training

  • Monday- Chest and tri’s
  • Tuesday- Back and Bi’s
  • Wednesday- Cardio/abs
  • Thursday- Shoulder/Traps
  • Friday- Legs

Spilt training allows for the muscle group that you have lifted to get 7 days of recovery. Note that you are straining the muscle a lot more than a usual work out, It will hurt the first week, but once you get past the beginner stage you will be on your ways to huge gains

Don’t take my word for it- TRY IT OUT! If you would like me to go into farther details about what exercises and techniques to get maximum gains then comment below.

4 Ways to increase your workout intensity

  1. Do more sets- Adding an extra set or two per workout is a quick and simple way to increase the work out intensity.
  2. No rest between sets-I call this camp tempo. My football team use to have us lift doing fall camp . The players would have 10 mins to get in as many exercises and sets for the specific muscle group that we were working.Use light to and keep the burn going for the full duration of the workout.
  3. Rest pause sets- After you finish the last set of the exercise wait 15-20 secs and lift weight again.
  4. Drop sets- After you finish your last set of the exercise, immediately take off about 30% of the weight and left right away (have someone take the weight off for you so you can just lift) When doing dumbbell just have the lower weight ready next to you.
  5. Lifting

Lift or cardio first?

Should you lift first or do cardio? This is a question that I get a lot from my clients! I will give you advice today that will allow you to adjust your workout accordingly for best results.

First off let me just explain a couple situations. When I used to play football at the University of Missouri, the main goal for the strength and conditioning staff was to build the best football players they could. As you see in this example the main priority would be a football player, a lot of people get caught up in getting bigger in the weight room and forget the main reason they are working out. For this example, and all other sports I recommend doing the closest sport specific work first, then rest second. This will allow you to maximize your potential in your sport.

When lifting for the sport, I recommend that you do sport specific work that would indirectly translate to the sport. There is no specific lift that will directly translate to a sport reason being is because it is not the exact same movement as the sport, besides the sport. The goal is to try to get as close as possible to specific sports movements.

On the other end of the spectrum cross-country and track and field runners should always run first and lift later, reason being because the main priority would be running, not lifting.

Some people also asked me is it okay to just lift or just run on certain days. That’s fine too, but at the end of the week make sure the majority of your training goes towards the main priority of your sport or specific goal.

An example where you would lift first would be bodybuilding, or power lifting. That’s the main goal so that’s first.

As you see in the above examples lifting for running first all depends on your goals, really think about what you want and use all your energy for that, they use what you have left to get in the rest.

Feel free to comment, like or share. Thank you.

Terrell Lloyd- NSCA, CSCS

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How to get in better shape without stepping foot in the gym?

ALL exercise is physical activity, but not all physical activity is exercise.

Do you know anyone that don’t go to the gym and still manage to stay fit? How is this possible?

My answer is simple, LIFESTYLE. There are sedentary and active lifestyles. Some people like sitting in the house and watching TV, and play video games. Others would rather be out doors and go to picnics and throw the frees bees around. Everyone is different, but we all can be a little more active. People just have to find what activities they like and make them habit. Even if its working on cars, do it! Even go as far as volunteering to take the responsibility to cut the grass every week with a push mower.

The point is, you don’t have to go to the gym in order to burn some calories. If you love going to the park and running around with your kids, or taking long walks in the park  love ones/dogs, then do so. I think people just need to find ways to increase the calories burned through out the day. Just little stuff like people driving around the parking lot to find a close spot robs them of being more active. I think people should make rules for their self.  They should just drive down a lane and take the first spot available.  I know this means that you are probably not going to get a close parking spot, but that’s kind of the point. It will force you to walk more steps through out the day. Plus, I think you would get in and out of the store faster if you do this instead of driving around the lot for 5-10 mins looking for a close spot. Another thing people should challenge their self to do is to always take the stairs in buildings. Make a rule that the only time you take the elevator is when you are moving stuff into your appt. or you just came from the grocery store and you have allot of bags. That should be the only time.

I am a recent college grad from University Of Missouri. It’s a huge campus, I use to love walking all around campus from class to class, this was my extra cardio. I would always keep all my books in my bag even if I didn’t have the class that day. If you think about it, little stuff like extra steps and a weighted down book bag can go along ways.

The truth is, technology is making America lazy. You go to the airports and they have “moving walk ways” on flat ground that will take you around the building. Just because you have access to things, don’t mean you should use them.

What is recommended and how do you calculate?

It is said that people should take at least 10,000  Steps per day. How many are you taking?

Under 5000 steps/day-sedentary

5,000-7,499 steps/day-low active.

7,500-9,999- somewhat active.”

10,000 steps/day- active

12,500 steps/day- highly active

Buy a pedometer in order to count steps. Its cheap, small, and not noticeable in your pocket.

I challenge you to make a couple changes  in your life that will force you to take more steps.

  • Take first spot in parking lots of stores even if it’s far
  • Always take stair unless you have to use an escalator/elevator
  • Walk to destinations if its 2 miles and under

It’s all kinds of ways to get extra steps throughout the day. Make it fun and be creative.  TRY IT TODAY!

-Terrell