Tag Archive: exercise


A New Direction

I sorted through the Top 50 Social Media Fitness Bloggers today.  The plan was to figure out what similarities I could find based on several categories about their education, the length of each writing, their writing frequency, and what type of information they included in the writing.

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Every single exercise progressed.  Nice.
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Lisa and I went on a long bike ride yesterday to Delray Beach and back.  By long, I mean 9 miles each way.  I’m not absolutely sure why this was hard for me.  We used to do 30-mile bike rides fairly easily.

I think it had something to do with the wind in our faces, the backpack full of glass tupperware on my back, the high heat, the excessive humidity, my uncomfortable seat (if you’re a dude, you know what I mean), and the fact that the backpack straps are positioned in such a way that my hands would go numb after about two miles.

It was hard.  We had fun once at Delray Beach, but the ride back especially was not fun for me.  Lisa had fun, though.  She wasn’t even tired… Cardio freak.  🙂

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How to Lift Weights

For building Muscle Mass:

When you’re trying to build muscle mass, you have to find ways to stabilize your body so that you’re only working a select set of muscles at once.  You can think of this in a bench press exercise where your legs and core are minimally involved because they’re resting on a bench.  Your pushing muscles are the only muscles being stressed to a great extent.

This is the type of exercise you have to do if you want to gain muscle mass.  You have to use exercises where specific muscles are targeted.  Full-body exercises just don’t work as well for muscle growth. Continue reading

My second volume-based push workout.  Almost everything progressed by 1 rep.  It’s not bad, but it’s not extremely good either.  I’ll certainly take it, though.  I’m curious to see how next week’s goes.
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For the last three weeks, I’ve been refining my own version of Layne Norton‘s PHAT (Power Hypertrophy Adaptive Training) lifting methodology.  Essentially, it has you doing two days of heavy (around 5 rep) lifting and then three days of hypertrophy (around 10-15 rep) lifting per week.

My only tweaks were to make it slightly more applicable to real-life movements and put a stronger emphasis on single-legged movements.  Also, I’m not a fan of 15-20 rep sets, so I try not to go over 14.  I’ll do a later write-up explaining this in more detail.

The results from the last three weeks?  0.38lbs of muscle gain and 1.78lbs of fat loss.  At least that’s what the 7-site body fat caliper protocol says.

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It was a good day.  Sadly, I was a little thrown off by the fact that I couldn’t ride my bike today.  The back tire was flat with a small piece of glass in it.  Somehow, I didn’t notice the exact moment when I got the glass stuck in there.  It’s not like I live in a slum or anything, but there are often broken shards of glass on the sidewalks.  I’m just thankful the air pressure held up long enough for me to ride back home from wherever the glass was.

Regardless, I still got in a bunch of sets for the pulling musculature.  🙂 Continue reading

Lifting weights is a source of empowerment.
Photo credit to Larry Lyday.

Weight lifting is NOT just to look good!

That’s one of the biggest myths that float around the American health and fitness scene.  I’ve even heard trainers say it.

Weight lifting is far more about creating long-term enjoyment of life.  It’s a major player in preventing diseases like heart disease, obesity, diabetes, and osteoporosis.  It’s also a massive factor in how long you will be able to maintain your independence as you age.

Lastly, yes.  A strong physique is an attractive physique.  It’s a huge plus, but it’s not the main reason you should be lifting weights.  Your health and fitness are the main reasons you should be lifting. Continue reading

We’ve had a couple cloudy, rainy days here in South Florida.  Thankfully it all cleared up today.  The sun came out as I went out to run and jump.  🙂

Also, I’m not sure, but some lady may have taken my picture.  Awkward.

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I decided to change this because I personally hated the other one.  After I posted it, I just couldn’t stand it.  I since chose to re-write it in a different, more readable form.  At least that’s my opinion.

Dr. Anthony Abbott
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1.  Personal Trainers

It seems logical to believe that personal trainers would be the best source of health and fitness information.  Sadly, this is often not true, but it can be.  Allow me to elaborate. Continue reading

Dr. Anthony Abbott
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The fitness world is a fascinating place.  It’s a lot like the wild west.  There is little regulation, and a lot of people like to overstep their boundaries.

On one end of the spectrum, you have personal trainers.  Although education isn’t the only factor in producing results, you should still scrutinize your trainer’s education.  Frankly, what they don’t know could potentially debilitate you.  The Exercise Science PhD who heads up our vocational school Fitness Institute International is also an expert witness in fitness-based court battles.  He has had to testify against a lot of trainers who have made uneducated mistakes.  Some of these mistakes resulted in permanent injury to the client.

We don’t say that to scare you.  We say it because it’s true.  Did you know there are personal training certifications you can take online?  Tyler decided to research them and see just how rigorous they were.  He was shocked by what he found. Continue reading

My first single-arm, plyometric, clapping push-up!  Oh, and literally every other lift went up as well.  It was a very good day.  🙂 Continue reading

Well, despite the regression on the cleans, I’d have to say this was a good session.  Everything else went up.

Also, I think the regression on the cleans was largely due to my back still being sore.  Oh well.  Life goes on.
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Our body doesn’t store many carbohydrates.  In fact, you only have something like 100 grams of them in your liver and 300 grams of them in your muscles whenever your carbohydrate stores are full.

If you exercise for a while, you’re going to deplete a lot of those carbohydrate stores.  In addition to that, when you resistance train you create small levels of “micro-trauma” in the muscle fibers themselves.  As a result of those two facts, at the end of your workout you’re somewhat carbohydrate depleted, and you have some muscle fibers that need repair.  You need to eat carbohydrates and protein to fix these two problems. Continue reading