Tag Archive: gain


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

Lisa’s Cardio

Cardiovascular training is an essential part of any exercise program.  The choice to ignore it is an ignorant one that I have been largely guilty of.  In fact, after my high school sports were over, I largely ignored cardiovascular training because I simply don’t enjoy it.  Then, I met Lisa and it’s her favorite thing since sliced bread, so I did cardio with her.  Now I do it because I want to keep my heart and arteries healthy.

As you can tell, I’m not much of a cardio guy.  Because of that, I asked Lisa to guest-author this part.

Cardiovascular Training

Put simply, cardiovascular training is anything that trains your heart and lungs to perform optimally.  So, the result of it is a lower heart rate, lower blood pressure, and better cholesterol levels.  Also, it seems to work well in decreasing insulin resistance and therefore decreasing your risk of diabetes. Continue reading

The Sin of Yo-Yo Dieting

One of the cardinal sins of health and fitness is yo-yo dieting.  It destroys your health.

Yo-yo dieting is a repeated cycle of weight loss followed by weight gain.  At first, this doesn’t appear all that bad.  So, somebody went from 200lbs to 150lbs and back to 200lbs.  Who cares?  Yeah, they’re back where they started, but at least they’re not worse off now!

Unfortunately, they are worse off now.  The body can be a difficult machine to master.  Since your body is entirely concerned with survival and not very concerned about your figure, it doesn’t get along with the yo-yo dieting concept.  Consider the following example:

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Muscle Gain for Fat Loss

Each pound of muscle mass burns 50 calories a day.

Sadly, that’s probably new information for a lot of people, and it’s likely why most exercisers still have trouble controlling their weight.

A lot of dieters see exercise and nutrition as different issues.  However, they’re simply different sides of the same coin.  Your exercise and nutrition are both vital issues when it comes to your health.  So, when you go on a lower calorie diet without exercise, havoc ensues within your body.

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2012 Long-Term Physique Goal

Steve Cook. IFBB Men's Physique Competitor

I’ve been thinking a lot recently about what the heck my goals are.  For my next long-term goal, I want to look like this guy:

He’s 6’1”, and he weighed 205lbs with 4% bodyfat when the picture of him was taken that I thought was awesome.  Frankly, I don’t want to be 4% body fat.  I’ve gotten down to 4.8%, and it’s not much fun.  Now, I want to figure out how his lean body mass compares to mine adjusted for our height difference.

First, I need to adjust for his height since I’m only 5’10”.  I need to account for the weight of three extra inches.  From what I’ve read, there’s no clear way to determine exactly how much weight each inch should account for.  I’ve heard anywhere from 5lbs to 10lbs.  I’ll go with the conservative aim of 5lbs.

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