***NOTICE - My blog has moved. You can continue to find my blog postings over at www.tylerrobbinsfitness.com ***

Monday, December 31, 2012

Day 254 - Body Beast Days 7-10


Quote of the day:
"Positive thinking won’t let you do anything but it will let you do everything better than negative thinking will."
~ Zig Ziglar

Check out my new Website: tylerrobbinsfitness.com

Sunday, December 30, 2012

Day 253 - Injuries Part 2


In a previous blog, I wrote about injuries, the types of injuries, and how to help prevent them. Unfortunately, it is not always possible to avoid injuries. If you compete in any high level of sport, you know that injuries are inevitable! The road to recovery is the most important step to get back to the level of fitness you were before, and possibly even surpass your level of strength and stamina to a given body part before the injury occurred. By not taking proper procedures, however, can result in long-term injury of a specific facet of your health. Here are some ways to take care of those injuries, big and small.

Examine the Injury - We are not even going to discuss serious trauma, as if there is something serious going on, you need to seek medical assistance immediately, whether that be via ambulance or a hospital visit under your own power.

Next, there is a term called progressive overload. This is the training concept that you should continually challenge yourself from workout, to workout in order to constantly improve and not plateau. As you work out, however, you are aiming to damage or "injure" your muscle tissue. This is one main focus of exercise, as after we have damaged muscle tissue, the body responds by rebuilding the tissue to be (potentially) bigger, stronger, and more powerful than it was before. This is still classified as an injury and should not be taken lightly. After a serious workout, either later in that same day, or the beginning of the next, your muscles will feel sore. Virtually all of us have experienced this. That is the process of broken down muscle tissue that the body is rebuilding. You must give at least 48 hours after a serious workout like this to allow a muscle to full recover, or you will set yourself up for potential injury down the road.

Non-serious trauma usually occurs in soft tissues. These include strains, pulls, twists, jams, etc. You generally do not need to seek medical help immediately, but you should absolutely end your workout at that point and make a doctor's appointment as soon as possible to asses the damage that has been done.

Post-Injury Steps:

Step 1 - First of all, try and assess your injury. This is pretty instinctual as human beings. When we feel an injury, our attention is focused on it almost immediately. Check to make sure you are not bleeding, or disfigured too badly. If you can move, it is best to move yourself to a safe location (if you are not already in a safe location) and have somebody contact emergency services if needed. This is a great reason why it is good to workout with a partner. Too much movement can result in further injury, so as long as you are in a safe position, you should stop moving.

Step 2 - If emergency care is not necessary, then you should elevate the injured body part above heart level, and get some ice on the area as soon as possible. For example, if you feel you have sprained your ankle, you are going to elevate your ankle above chest-height which may require you to lay down, and put ice on your ankle. Icing and elevation helps reduce swelling. If something such as your finger or hand is injured, 10 minutes of ice is great. Something larger, such as an ankle or shoulder should be iced for 20 to 30 minutes. Let the area warm up completely before re-icing. Shortly after an injury, you should ice up to 5 times a day!

Step 3 - Do not exercise right away after an injury, as you will want your body's resources focused on repairing the injury rather then repairing broken down muscle tissue from a strenuous workout.

Step 4 - Once you are feeling a bit better, try and get some range of motion to the injury to prevent atrophy. What you can and can not do is dependent on the location of the injury and how much pain is present, so listen to your body!

Step 5 - I can not stress this enough, do not go back to full exercise until you are feeling back to normal. If you feel as though you have any remaining pain or loss in range of motion, visit your doctor to assess the situation which may require physical therapy. You do not want an injury to become long-term so take the proper precautions!

Quote of the day:
“The trouble with not having a goal is that you can spend your life running up and down the field and never score.”
~ Bill Copeland

Check out my new Website: tylerrobbinsfitness.com

Saturday, December 29, 2012

Day 252 - Motivation Saturday


I know what motivates me; getting ready for NEXT year's event...

Quote of the day:
"A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier."
~ Anonymous
Check out my new Website: tylerrobbinsfitness.com

Friday, December 28, 2012

Day 251 - Body Beast Day 5 - Beast: Cardio and Abs


Quote of the day:
"Sometimes we are limited more by attitude than by opportunities."
~ Anonymous
Check out my new Website: tylerrobbinsfitness.com

Thursday, December 27, 2012

Day 250 - Weekly Newsletter

Hey Everyone!

For those who celebrated, I trust you had a very Merry Christmas yesterday! Hopefully you are either pressing play today, or at least starting to think about that New Years' Resolution that will get you moving again.

There are just a few days left in 2012. I honestly cannot believe how fast this year has gone by. If you have been staying active over the holidays, then good for you! It is a great way to stay mentally focused while so many others are doing a bit too much indulging. If you haven't been staying active over the holidays, fine, but get your mind right, and focus on a goal you wish to achieve. NOW is the time to put the gears in motion.

I just wanted to remind you all really quick that since there are just a few days left in 2012, that means that there are just a few days left of Beachbody's promotion to have your Coach fees waived. If you purchase a Beachbody Challenge pack between now and the end of 2012, you have the option to be upgraded to Coach status for free! If this sounds like something that interests you, then message me for more details.

My first Challenge Group is up and running, and we have already had some great interest from some people looking to stay accountable over the holidays. If you are looking to get started, then come on over and stay motivated and accountable with us on the message boards. It is a great way to stay motivated!

Finally, I am a week into Body Beast now and am loving it! I have been doing a lot of cardio training in 2012 as part of my Tough Mudder and World's Toughest Mudder training, so I have really been enjoying slugging some weights around. You can check out my progress in my Youtube videos:

Day 1 - Build Chest/Tris
Day 2 - Build Legs
Day 3 - Build Back/Bis
Day 4 - Build Shoulders
Day 5 - Beast Cardio and Beast Abs

My next weekly newsletter will be this time next week, which will be in 2013, so I want to take this time to wish everyone a very happy, healthy, and safe New Year. Let's all make 2013 our best year yet, I am here to help each and every one of you! BRING IT!

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
Facebook
Twitter
Youtube

2013 Challenge Group - Team Fitness for Life

Quote of the day:
"Although fate presents the circumstances, how you react depends on your character."
~ Anonymous

Check out my new Website: tylerrobbinsfitness.com

Wednesday, December 26, 2012

Day 249 - Injuries Part 1


In the fast-paced world we live in today, it is impossible for someone to go through life without having some sort of injury. Small and large injuries happen every day, at all hours of the day. Whether it be stubbing your toe, or pulling a muscle, injuries happen! Nothing becomes more frustrating however, then when you are setting out towards a fitness goal, and you become derailed because of an injury. Below, are some great ways to help avoid injuries the best you can, because even though they may happen, and some injuries are unavoidable, you can take actions towards limiting your chances of injury!

Why, when, how of injuries - There are 2 main classifications of injuries; acute and chronic. Acute injuries occur when there is an overload on your body without any way of buffering it. For example, lifting too heavy of a weight and pulling a muscle, or falling off of your bike and breaking your arm. Acute injuries tend to be an immediate response to that given load.

Chronic injuries are injuries that build up over time. Such as not giving you muscles adequate rest in between workout days, or practicing bad form during resistance training. You may not "feel" injured right away, but over time, continual overuse of a body part will cause a chronic injury.

Warmup - Every single time you exercise, you should begin with a warmup. A correct warmup should start off slow, and increase in intensity gradually for about 5-10 mins. This allows your heart rate to come up a bit and start pumping blood through your arteries and veins, preparing your muscles for the workout ahead. After a warmup a fairly short, full-body stretch could occur to help elongate your muscles and increase their range of motion to prepare for the upcoming events. Note that long, more intense stretching should be completed after the workout has completed. This way your muscles are at their warmest and are much more pliable to gain the most benefits.

Cooldown - All workouts should also have a cooldown, post-workout. Once your workout has completed, you should keep moving, and gradually decrease your movement to ease your heart rate down. Then, and only when your heart rate is down, begin a lengthy stretch session. Stretching post-workout allows the muscle fibers to really open up and allow the blood to flow through and repair damaged tissue, reducing soreness and stiffness the next day.

Incorporate Synergists - Synergistic muscles are muscles that aid or help stabilize main muscle groups in their actions. For example, doing a bench press machine focuses mainly on your chest muscles whereas doing pushups requires more synergists (shoulder, serratus anterior) to stabilize the movement. Free-weights and free range of motion exercises are a great way to prepare yourself for real life activities and strengthen all of your muscles to prevent injury.

Yoga - Similar to the idea of synergistic muscles, yoga forces you to be calm and focused, even in tough isometric positions. It really creates a great sense of balance and coordination, not to mention providing a great stretch! Yoga even once a week can drastically improve all other areas of your fitness.

Quote of the day:
"Character is the result of two things: mental attitude and the way we spend our time."
~ Elbert Green Hubbard

Check out my new Website: tylerrobbinsfitness.com

Tuesday, December 25, 2012

Day 248 - Body Beast Day 4 - Build: Shoulders


Quote of the day:
"Persistence can change failure into extraordinary achievement."
~ Matt Biondi

Check out my new Website: tylerrobbinsfitness.com

Monday, December 24, 2012

Day 247 - Body Beast Day 3 - Build: Back/Bis


Quote of the day:
"There is no such thing as failure. There are only results."
~ Tony Robbins
Check out my new Website: tylerrobbinsfitness.com

Sunday, December 23, 2012

Day 246 - Body Beast Day 2 - Build: Legs


Quote of the day:
"As you think, so shall you become."
~ Bruce Lee
Check out my new Website: tylerrobbinsfitness.com

Saturday, December 22, 2012

Day 245 - Motivation Saturday


Quote of the day:
"To hell with circumstances; I create opportunities."
~ Bruce Lee

Check out my new Website: tylerrobbinsfitness.com

Friday, December 21, 2012

Day 244 - Fountain of Youth Part 3


The last few blogs, I have been starting my milti-part blog on how to stay young, even as you age. The first blog, I discussed the notion of regular intense exercise to keep your hormones flowing, and yesterday I discussed the topic of proper, restful, restorative sleep.

This blog's topic is all about consumption, or more specifically, how we are all over-consumers. This goes beyond just what you are probably thinking about, food, and into the idea that we, as humans, seem to over consume a lot of the things we experience in life. Let me explain.

There are more and more studies being released lately regarding a direct correlation between the amount of time people spend watching television and specific diseases such as heart disease. This really is not all that alarming considering that people, on average, spend many hours a day watching the boob tube. What is surprising, however, is the fact that these studies include people that exercise. That's right, just because you hit the treadmill for 45 minutes this morning means squat diddly if you plunk your keester down in the evening and watch 4 hours of American Idol, House, CSI, and Friends (or whatever you watch).

The key point to these articles is that, yes, exercise and a good diet help, and yes, everyone should exercise and eat as healthy as possible. But outside of exercise, you should still be trying to stay as active as possible. Take the dog for a walk, vacuum your bedroom, go to dance lessons, mow the lawn, shovel the snow, etc. etc. We all collectively need to consume less tv, and consume more activity.

On a similar note, many of us consume too much content. In content I mean internet, e-mail, text messages, Twitter, Facebook, etc. Spending countless hours every day is not only hurting our postures (head down, staring at our smart phones has been shown to cause neck and back pain) but our brains and our moods too. I am even guilty of it myself, checking my e-mail multiple times a day, or logging into Facebook. I think it is time for all of us to start re-evaluating our current situations and coming up with better ways to spend our time. Rather than walking in the door when you get home and heading straight for your computer, go outside and spend some time with your kids, or pet, or spouse, or sibling, etc.

Of course I cannot have a "over-consumption" blog without discussing what we eat. I am not even going to call it food because there are a lot of things in this world that people consume way too much of, that I don't even consider food.

Food, under my definition, is an item that is edible and positively contributes something to your body. For example, eating an apple gives your body carbohydrates for energy, fiber to aid digestion, vitamins and nutrients to keep the body running happy and healthy, and of course water to hydrate you for the countless number of processes water participates in. What in the world does a can of cola have to contribute to your body that is beneficial in any way, besides maybe spiking your blood sugar so high that it causes you to crash and crave more carbs?

Now I don't mean to get all preachy on you here, because let's face it, I can everyone now, "Well everything is bad for you these days!" No, you are wrong, there is a lot of good still out there, people just choose to consume too much of the bad crap.

Take, for example, alcohol. Alcohol, in moderation, has been proven time and time again to have restorative effects on the body, can improve mood, release stress, and even improve blood pressure! Unfortunately, once you start consuming too much of it, these positive effects turn negative very quickly. Moderation, people!

One last thing I will leave you with. There was a study done once, where two monkeys were studied side-by-side. One monkey was fed a filling diet (not overeating), whereas the other monkey was calorie deprived. The surprising result from this study was that the monkey that always stayed full, aged much quicker than the calorie-deficient monkey. Not only that, but the calorie-deficient monkey was much more vibrant and energetic into old age.

How does this study relate to humans? Well, most research into this field of study is still relatively young, but what science is starting to show us is that lower calorie diets create less free-radical damage to our proteins, lipids and DNA.

I by no means advocate starving yourself, because I too like to eat. However, as we age, our metabolisms do slow down, that is a fact, yet most of us seem to increase our calorie intake. The better approach would be to eat less. Try snacking in small portions several times a day and see how you start to feel!
Quote of the day:
"Time is the coin of life. Only you can determine how it will be spent."
~ Carl Sandburg
Check out my new Website: tylerrobbinsfitness.com

Thursday, December 20, 2012

Day 243 - Weekly Newsletter

Good Morning!

For those of you who were starting to follow my journey through Body Beast, I apologize, I had to take an unscheduled few days off after catching a NASTY stomach bug Saturday night. That sucker completely wiped me out. So, I will be restarting Body Beast all over again on Day 1 - Build Chest/Tris tomorrow (Thursday December 20th).

For those interested, make sure to check out the links in e-mail signature below to either follow along in my Challenge Group, or even join in with the rest of us. NOW is the time to strike while the iron is hot. The start of the year is such a popular time for so many of us to make changes to our lifestyles, don't be left behind!

Also, for those of you who have been asking, I will be documenting my full progress through Body Beast with impressions of the program as I go, but will ALSO be doing my standard, full, in-depth video reviews of all of the workouts once I have completed each workout a number of times. So, you should expect to start seeing the reviews some time in the New Year.

There is just over a week left in 2012! Can you believe how fast this year has gone? Do you want to know what's scary? Time keeps on passing you by, whether you are deciding to make a change or not. If you don't make a decision to change your lifestyle and make a change RIGHT NOW, the next thing you know, 2013 will be wrapping up and you will still be wishing you had made the commitment! Beachbody has ALL of the tools you need to be successful, and any further information you seek can be found through me. As your Coach, I am here to help all of you reach your goals.

With just a little over a week left in the year, remember that until the end of 2012, Beachbody is waiving all sign-up costs ($40 value) on becoming a Coach if you purchase a Challenge Pack. Challenge Packs are a great way to start the New Year off right because they combine BOTH diet and exercise (program and supplement) into one package to get you moving in the right direction. Ask me for more details.

Other than that, and as usual, please let me know if there is anything I can do to help you start the year off right. Also, I want to hear from all of you regarding where you currently stand in your health and fitness goals/aspirations. Oh, and for those who celebrate out there, have a very Merry Christmas, as my next Weekly Newsletter won't be hitting your inbox now until the 26th.

Talk to you all soon,

Quote of the day:
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy."
~ Norman Vincent Peale


Check out my new Website: tylerrobbinsfitness.com

Wednesday, December 19, 2012

Day 242 - Fountain of Youth Part 2


Last blog I posted part one of my multi-part Fountain of Youth series. I discussed the importance of not only exercise to age gracefully, but intense exercise to slow down and even reverse the effects of aging. This blog I will discuss the importance of sleep.

More and more studies are showing that people are sleeping less and less these days. Whether it be due to the fact that we watch too much tv, spend too much time on the internet, or just plain old insomnia, human beings are sleeping far less than we should. This can lead to a myriad of health problems over a long period of time as we need our sleep to rejuvenate and restore our bodies.

Not only that, but everyday life, and especially exercise, causes bodily wear and tear that needs to be rebuilt while we catch some z's. Sleep has been shown to increase levels of growth hormone which helps to rebuild and restore those tissues that have degenerated throughout our daily lives.

Now, the question is, how much sleep does one need? There are those that claim that they can run on just a few hours every night, and those that claim that they, "NEED 10 hours or I am a zombie!". For the most part, everyone should aim for 7-9 hours of sleep every night.

Many people interpret sleep as a passive action, because we need to be relaxed, etc. But actually, sleep is very active. As I said earlier, our bodies restore and rebuild while we are sleeping so as soon as we begin to doze off, the brain sends out waves of hormones that take the body through several sleep "stages", each having its own purpose.

Drugs such as alcohol can help initiate sleep, but actually make it more difficult to progress into a deep sleep, leaving you feeling tired and cranky when you wake up the next morning.

Diet and exercise can also effect our sleeping patterns. What we eat and when can cause different mood and energy levels that can either inhibit or completely prevent a good night's sleep. Exercise can have a beneficial effect as not only does it tax the body and make you sleepy, but studies have shown that the improved circulation and hormone distribution allows for an easier time falling asleep and also staying asleep.

When it comes down to it, a balanced diet and a lifestyle enriched with regular bouts of intense exercise will help the body initiate and follow a healthy sleeping pattern. I think of sleep like the porridge temperature from Goldilocks and the Three Bears though, as not enough, and too much sleep over a period of time can have negative effects. You are better off sticking with your 7-9 hour range with naps when needed (and appropriate) to keep your body aging gracefully!
Quote of the day:
"To hell with circumstances; I create opportunities."
~ Bruce Lee
Check out my new Website: tylerrobbinsfitness.com

Tuesday, December 18, 2012

Day 241 - New Thoughts on Dopamine


For most of us, exercise can produce some pretty amazing "feel good" hormones. There is a even phrase that has been coined because of this change in mental state known as "runner's high". Sure, there are times when you just want to lay on the floor to try and catch your breath before your throw up after an intense workout, but for the most part, exercise should be, and is, a very good mood elevator.

There has been a long-standing belief that this has been caused by the neurotransmitter Dopamine. Research has shown that when individuals partake in pleasurable activities (exercise, eating), they have elevated levels of Dopamine in their brains.

John Salamore and his team from the University of Connecticut has found some somewhat contradictory evidence, however.
But over time, Salamone’s studies and those of others started revealing problems. In animals, dopamine levels can spike after stress, such as losing a fight with another animal. Soldiers dealing with post-traumatic stress disorder also show activity in dopamine-rich parts of the brain when hearing recorded gunshots and other combat sounds.
What Salamore and his team of researchers are trying to do, is figure out why and how varying levels of Dopamine in the brain alter your mental state. His team is finding that it may have more to do with energy levels and motivation to complete certain tasks.
For example, what will a rat do when on one end of a corridor there’s a pile of food, but on the other end there’s a pile of food twice as big with a small fence to jump over on the way? 
As Salamone’s studies have showed, animals with lowered levels of dopamine almost always choose the easy, low-value reward, while animals with normal levels don’t mind exerting the effort to jump the fence for the high-value reward.
Other studies in humans have corroborated these results, such as research with depressed patients. 
“Often, depressed people say they don’t want to go out with their friends,” says Salamone. But it’s not that they don’t experience pleasure, he says – if their friends were around, many depressed people could have fun. 
“Low levels of dopamine make people and other animals less likely to work for things, so it has more to do with motivation and cost/benefit analyses than pleasure itself,” he explains.
So how does this apply to your situation? Well, chances are, if you are reading this blog, you are either lead an active lifestyle, or you are looking to lead an active lifestyle.

Research has shown that things like exercise can elevate levels of Dopamine. So if that Dopamine is not intended to necessarily 'reward' you, as Salamore hypothesizes, then maybe it can create some momentum with your training.

For example, if you begin an exercise regimen and start to receive these elevated levels of Dopmaine, then perhaps you will continue to get this heightened sense of motivation to continue to stay active. Those are my thoughts at least...

I guess taking the first step is always the toughest, as they say...

Quote of the day:
"Clear your mind of can’t."
~ Samuel Johnson
Check out my new Website: tylerrobbinsfitness.com

Monday, December 17, 2012

Day 240 - Fountain of Youth Part 1


Nobody likes getting older. Yes, it is inevitable that we all age, but that doesn't mean we have to get old  - if you catch my drift. There are a number of lifestyle changes and improvements that everybody can make to delay the onset of aging and help you feel youthful and energetic for years to come! Over the next few blogs, I am going to detail a number of ways that you can improve your life.

Exercise

Far and away, the best thing you could ever do for your body is exercise 5-6 days a week for the rest of your life. No questions asked. Yes, there will be times when you are sick, pregnant, injured, etc. and you absolutely cannot exercise, but a few days off here or there won't even make a noticeable effect if you are consistent the other 300+ days of the year.

There are of course many different ways of exercising. We have all heard of cardiovascular exercise, such as light jogging, brisk walking, etc. This is fine, and is definitely a great way to stay active and MUCH better than the alternative, i.e. sitting on your rump. Just fine you ask? Yes, I will explain more in a bit, but aerobic exercise is the type that you can do for prolonged periods of time keeping up with your energy demands by oxygen alone, hence the name aerobic exercise.

Aerobic exercise is the kind that is good for your heart and circulatory system to keep the pipes clean (arteries, veins), and has its place in a training regimen, especially for those that wish to go and run a marathon or something, not to mention the ability to burn some calories along the way, great!

However, a far more beneficial type of training is pushing yourself into and past your lactate threshold. Let me explain. Most people are at least fit enough to walk at a normal pace and can meet these energy demands by their body by breathing alone. As explained above, this is aerobic exercise. Some people can even jog at a decent to extremely fast pace and still fulfill their energy demands by breathing alone. The human body is designed this way to burn body fat (adipose) along with oxygen in its energy systems for a long period of time. No matter how fit (or unfit) you are, most people could at least walk for hours at a time without needing a rest.

So back to the lactate threshold thing. Let's say you are walking along for an extended period of time, maybe breathing a little heavier, but not having any problems, fine! Then you come across a steep hill. Walking up that hill suddenly starts to cause your muscles to burn and your breathing rate to increase. You may even get to the point where your muscles are burning so badly that they either move slower or stop working all together. This is caused by a buildup of lactate in your muscles. I am sure many people have experienced this before.

The benefits to this, is that you are causing damage to your muscles. This damage causes a huge wave of hormonal response in your body that is initiated to repair this damaged tissue. That, right there, is the real fountain of youth. You see, as you age, your body produces less and less hormones, and your bodily tissues are used less and less, so you begin to decay and eventually die. I know, I sped up the process there a bit, and not everyone likes the word decay, but it's the truth. Your body lives by a "use it or lose it" mentality.

As kids, we would run around and play, climb trees, etc. This would send a message to the rest of our body to be better and to grow. As people age, they become less and less active, causing their brain to take notice and basically "pack it in" by lessening our muscle tissues, using our brain less, etc. We can slow that trend, and even reverse it to live many, healthy years!

Alright, back to the lactate threshold thing. If you are training for a marathon, or a triathlon or some similar type of event where you actually want your body to have more aerobic stamina, then fine, go and practice that and run or swim or bike a bunch of miles every day. But, if you want to simply improve your overall health on a day-by-day basis, about 20-30 minutes of intense, hard exercise is all you need!

I can hear what you're saying now, "This can't be true! I need my fix on the treadmill or else I am not myself!" Well, if you wish to use a treadmill, fine, go right ahead, I am not stopping you, but keep this in mind; running on a treadmill may burn a couple hundred (200-300) calories in a half an hour. An equal amount of time spent pushing yourself to your limits using a combination of resistance training and cardiovascular training can burn twice that! Not to mention the fact that you are pushing yourself to your limit, which is causing that flood of hormones which increases your metabolism for 24-48 hours post-workout so you will continue to burn calories at an increased rate. Simply running on the treadmill won't do that much for you!

The key here simply is quality over quantity. You do not need to be spending hours in a gym, period! You need to be making your time more efficient, pushing yourself outside of your comfort zone, that is what causes positive changes throughout your body. Within as little as 20-30 minutes a day, 5-6 days a week, you are maximizing your potential.

Some of you may ask, "Well, can I exercise intensely for an hour and a half then?" When you push your body outside of its comfort zone, aka, into your anaerobic training zone, you are burning stored glycogen in your body. (Refer to my previous posts regarding this) If you are pushing yourself properly, trust me, you will not be able to exercise at this level of intensity for much more than an hour!

"What do I do about cardio then?" Cardiovascular training is simply elevating your heart rate to a specific level for an extended period of time. By exercising at near-maximum heart rate levels, the point at which your muscles are burning and eventually fail out, is your lactate threshold, or in other words, using your anaerobic energy systems.This is where your body simply cannot meet the demands of clearing away lactate fast enough, and causes something known as oxygen deficit.

Think of oxygen deficit as your body's transport system failing to meet its needs during strenuous exercise. To use an analogy, think of oxygen, carbon dioxide and lactate (the burning acid in your muscles) as commuters waiting for public transit. As you exercise more and more intensely, there simply is not enough subway cars to meet the demands of all of the commuters. So, as the commuters start to build up on the subway platforms, once rush-hour is over, these commuters still need to reach their destination, so even though an exercise may be done, subway trains will continue to try and catch up to the strained demands of the system.

If you are pushing your anaerobic energy systems, even after your exercise is done, you will continue to breath heavy and your heart will be pumping fast to try and clear away all of that excess lactate and feed oxygen to your muscles, mimicking cardiovascular exercise!

When it comes down to it, doing something is always better than doing nothing. You are far better off to go and exercise as you see fit (like my pun?). But if you are going to be working out, wouldn't you much rather maximize your benefits and make your workouts that much more efficient by pushing yourself to your limits for short bursts of intense effort? I guess that is for you to decide!

Quote of the day:
"Don't make the sky your limit... Make it your starting point."
~ Unknown


Check out my new Website: tylerrobbinsfitness.com


Sunday, December 16, 2012

Day 239 - Body Beast Day 1: Build Chest/Tris


Quote of the day:
"Do not wait to strike till the iron is hot; but make it hot by striking."
~ William B. Sprague

Check out my new Website: tylerrobbinsfitness.com


Saturday, December 15, 2012

Day 238 - Motivation Saturday


Well, besides Arnie, another bodybuilder who is a HUGE source of inspiration to me is Dwayne "The Rock" Johnson. No, I am not attempting to ever be as big as these guys (nowhere close), but it is fun to throw some weights around and feel like a monster...

Today is the start of Body Beast for me, time to BEAST UP!

Quote of the day:
"It's not who you are that holds you back, it’s who you think you’re not."
~ Anonymous

Check out my new Website: tylerrobbinsfitness.com

Friday, December 14, 2012

Day 237 - Fat


Simple title, straight and to the point. But what fat am I referring to, body fat or fat in our diet. Some of you may say, "What's the difference?" I say, "Sounds like you need to keep reading!"

Most often, when people begin an exercise program, their reasons for doing so almost always include the goal, 'to lose weight'. They aren't really wanting to lose weight though, they are wanting to lose body fat which is known as adipose tissue.

The human body needs a certain amount of body fat. It is packed in and around our bodies in specific areas (usually determined by genetics) for a myriad of reasons such as insulation, protection (shock absorption) and as a stored fuel source. Women tend to store their body fat in areas around their hips, buns and thighs, where guys tend to pack on the adipose around their midsections, although there are plenty of exceptions to this!

As I said previously, we need adipose tissue to survive and live healthy lives, as having too little body fat can be nearly as detrimental as having too much. In a general sense, men should aim for around 8-15% body fat percentage, wheras women should be closer to the 20-25% range. Anything above 25% for men, and 30% for women is deemed "obese".

It is important to try and stay in these body fat percentage ranges because research has shown that people that can maintain healthy body fat percentages have a decreased risk for things such as heart disease, stroke, diabetes, cancer, etc. Oh, and I wouldn't worry too much about dropping too low on the body fat scale, as it is quite difficult to do unless you are an olympic athlete training for hours every day, or have an eating disorder that needs to be discussed with the proper medical authorities.

Back to the topic. I am going to discuss a few topics regarding 'fat' below that should help clear the air on some things that some people have either heard or wondered about.

1. How do I calculate my body fat percentage?

There are very expensive and complicated systems that will calculate your body fat based on xrays, and electrical impedance, etc. or you could try at-home methods, its up to you. Keep in mind that calculating your body by using one of those scales where you step on it and it registers your body fat percentage is quite inaccurate.

I recommend buying a simple body fat caliper and looking online for different websites that will calculate your body fat by using said caliper to pinch some skin folds at different spots on your body and plugging the numbers into a formula. Yes, these can also be somewhat inaccurate, but it should at least give you a rough idea and will do a good job ball-parking where your body fat percentage is so that you can aim to lower it if need be.

2. Muscle burns fat

Let me be perfectly clear here. When your body "loses weight", it loses not only body fat, but muscle mass as well. If it is starved for calories/energy, it will pull energy from any type of stored energy you have in your body, so don't think that your muscles won't be depleted as well. That is why it is critical to have a balanced exercise program consisting of cardiovascular and resistance training to not only improve your circulatory system, but to build your muscles as well. That way, as your muscles build, your 'resting metabolic rate' will increase as well.

Your resting metabolic rate is the amount of energy you require to survive at any time of the day. This includes thinking, breathing, digesting food, talking, etc. It also means that after a good resistance workout, your muscles are in "construction mode" rebuilding to be leaner, faster, stronger for next time which burns calories like crazy! Simple enough, the more muscle you have (men and women), the more calories you will be burning at all times, even when sleeping!

3. Dietary fat

Continuing on from #2, not only is muscle important, but the way you eat and strategize your diet is vital as well. Remember back to your high school days in science class when you learned about 'fat'. Fat is simply the term used for certain things based on their chemical makeup. Unfortunately the name 'fat' has been victimized over the years based on the notion that fat makes us fat, which is only partially true.

Dietary fat is 1 of 3 macronutrients that we consume in our diets. Fat has 9 calories per gram, carbohydrates have 4 calories per gram, and proteins have 4 calories per gram. There are certain individuals that think, "Well, makes sense, fat is the most calorie dense, if I don't eat fat, I won't get fat!" This is the furthest thing from the truth! Adipose tissue in our bodies is storage of excess calories, not excess fat, so if you consume too many carbohydrates or too much protein, guess what, that will become body fat too! Don't believe me? Go and drink a 6-pack of beer a night and watch how fast that "beer-belly" grows! There is not a drop of fat in beer whatsoever! Not only that, pops and soft drinks don't have fat either, but they are now being attributed to the growing obesity epidemic.

I could go on all day, but we have further matters to discuss, but simply remember that yes, fat is more calorie dense than carbohydrates or proteins, which means that you should eatless of it, but don't cut it from your diet completely, because chances are, it is being replaced by more useless things like sugar! Dieticians usually recommend that at least 20-30% of your daily caloric intake should come from healthy fat sources!

4. Can I spot-reduce my body fat?

We have all seen the commercials promising to do 10 minutes of crunches on the "ab-destroyer 2000" and you will get a perfect 6-pack, wrong! As much as we would like to think that doing squats will eliminate body fat from our legs more than the rest of our body, or doing crunches will reveal that 6-pack, we have to take a better approach.

Truth of the matter is, when our bodies burn calories, and therefore, stored body fat, it is taken from stores throughout our bodies quite evenly. Again, women tend to have more storage around hips, thighs and buns and guys tend to store around their midsections more (in a general sense) so these 'problem areas' will tend to take longer to deplete, but keep at it, and you can get there.

The secret is a combination of a healthy diet (healthy fats, lean proteins, whole-grain carbohydrates, fruits and vegetables), and an exercise program that combines both cardiovascular and resistance exercise. Consistency with both of these variables and you will cut your body fat down to a healthy range!

5. I can never lose weight, I have a slow metabolism!

This may be hard for some of you to understand, or believe. Similar to when your body gains muscle mass, and your resting metabolic rate increases, research has shown that your resting metabolic rate actually increases the fatter you become. That means, the more body fat that you pack on, the more calories your body is actually burning at any given time...quickening your metabolism, not slowing it down!

Truth of the matter is, body fat increases when your caloric intake (the amount you eat) is more than your caloric expenditure, more or less. As people become heavier, they do in fact increase their resting metabolic rate, but tend to also eat more as well as they become hungrier and hungrier.

6. Weight gain/loss is a quick process

Truth is, losing weight and gaining weight are both actually a pretty slow process. It requires anywhere from 2500-3500 calories to gain a pound of body fat (and vice versa to lose). Many people who have a little dessert here or there make the comment, "Ugh, I feel fatter already!" Some may even weigh themselves after a big meal only to realize that they have gained a few pounds. Keep in mind that what we consume has weight to it as well and most of the 'quick weight' you put on after a meal is due to fluids.

Similarly, don't weight yourself immediately after a workout to think that you have lost a few pounds as that is almost entirely water weight that you lost through sweat that you will gain back as soon as you drink some water.

A consistent, healthy plan over an extended period of time is the best way to witness safe, healthy weight loss.
Quote of the day:
"Luck is a matter of preparation meeting opportunity."
~ Oprah Winfrey

Check out my new Website: tylerrobbinsfitness.com


Thursday, December 13, 2012

Day 236 - Weekly Newsletter

Good Morning Everyone

Happy 12-12-12…

A very quick e-mail this week, I am moving tomorrow (13th) so I have lots of last-minute stuff to do to be organized and ready to go.

My first-ever official Challenge Group starts this Saturday (at least for me). I will be starting Body Beast. I know of at least one other guy starting Body Beast with me on the same day, but you do not have to do Body Beast, or even start on the same day as me for that matter. All that matters is that you tag along, pick a workout program, choose your goals, post some accountability and get FIT with the rest of us in the group!

Since I am moving tomorrow, I will not have any internet connection for the day. If you need anything, I should be back on sometime during the day Friday once I get the phone/cable/internet all hooked up. The technician is supposed to be there first thing Friday morning so hopefully I am back up and running soon. But hey, I am sure I can go ONE day without internet…right?

I will be vlogging and blogging all of my progress with Body Beast, not to mention more video reviews in the New Year so stay tuned for all of that.

I also have one other important piece of "news" I guess you could call it, coming up on January 1st. I will be announcing it on my blog as well as on the "news" section of my website. Sorry to just tease you about it, but I want to get a few more details in line with it, as well as fully plan it out, and lately with the move, the holidays, and a number of other things on the go, I don't really have the time at this moment in time, but soon!

As per usual, I want to hear from all of you! E-mail me back and let me know how your health and fitness goals are progressing.

Everyone have a great week, talk to you all soon,

Tyler Robbins
Independent Team Beachbody Coach
tylerrobbinsfitness.com
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2013 Challenge Group - Team Fitness for Life

Quote of the day:
"It’s great to be great, but its greater to be human."
~ Will Rogers


Check out my new Website: tylerrobbinsfitness.com

Wednesday, December 12, 2012

Day 235 - Diet vs. Exercise


My past few blogs have been about strategizing your diet and eating healthy. But what about exercise? Which one is better? In a perfect world, everybody would exercise and consume a healthy, balanced diet on a daily basis, but we all know that is not the case.

I am also reminded of the commercials I keep seeing on the t.v. about these dieting companies that promise to lose "x number of pounds" by "certain date". A lot of these programs will allow you to see moderate to even excellent success, but they aren't necessarily always sustainable for the long haul (life).

Ideally, what I personally follow, and many others should follow too, regardless of age, is called the 90-10 plan. I heard about this a while back and felt that it really suits my lifestyle and feel like it can be possible for many to follow. Basically, it means that 90% of the time I try to eat as healthy as possible consuming fruits, vegetables, healthy fats, whole grain carbohydrates, and lean proteins. The other 10% of the time, I cheat and consume things that are tasty and make me feel good, but really have no nutritional value whatsoever such as cookies or a few beers.

When it comes down to it, I exercise 6-7 times a week, and eat healthy 90% of the time, so that 10% doesn't even become a blip on the radar in the grand scheme of things. Not only that, but by exercising intensely, I am gaining so many other benefits that can never be attained from diet alone. I have listed a number of scenarios below and discuss what is the top dog for each category, diet or exercise!

Lose Weight
Plain and simple, it is MUCH easier to cut 500 calories out of your diet than it is to burn at the gym. To give you an example, many of you could go for a fairly intense run on a treadmill for 20-30 mins. and only burn a few hundred calories. However, by ordering from the lunch menu at the restaurant and skipping dessert could easily drop those unneeded calories. Diet and exercise are both extremely effective ways of keeping weight off, but diet wins here.
Winner: Diet

Boost Energy Levels
There is nothing like exercise to get your blood flowing. Not only that, but an intense workout causes a massive flood of "feel-good" hormones throughout your body that not only lift your mood, but also give you a boost of energy. Sure, some foods can give you a quick boost of similar hormones, but they are generally short-lived and can even cause dips in the opposite direction. Sound familiar? Eat because you're unhappy, unhappy because of what you ate?
Winner: Exercise

Reduce Risk of Heart Disease
Many people will say, "Exercise is good for your heart!" The more correct phrase would be, "Exercise is good for your cardiovascular system". You know, your internal plumbing. Things like high cholesterol, high sodium, high fat, high sugary diets can cause 'clogs' in your internal plumbing that can lead to a myriad of diseases such as (but not limited to) heart disease and stroke. Exercise flushes things out with such positive effects as lowering your blood pressure and resting heart rates. Having said that, consuming healthy fatty acids like Omega-3's can reduce your heart disease risk big time. I call this one a tie!
Winner: Tie

Prevent Diabetes
This category will be a shock to many of you. You automatically assume that diet is the winner here correct? Well, not exactly. Diet goes a long way here, as you should limit your consumption of certain foods (sugary garbage), not to mention overweight individuals are at a higher risk for diabetes (refer to the first category), but healthy active muscles gobble up glucose out of the blood for energy like it's going out of style! Routine exercise goes a long way to stabilizing your blood sugar levels so even if you do go for that dessert treat every so often, you are mostly covered!
Winner: Exercise

Prevent Cancer
Consuming a mostly plant-based diet has been shown to be a major deterrent for cancer, studies also show that regular exercise strengthens this fact even more. I call this one a tie as well!
Winner: Tie

Improve Mood
Similar to the "Energy" category from above, there is nothing like exercise to boost your mood with that flood of hormones that are released from exercise. Think of it this way, exercise is so good for you that your brain wants to thank your muscles for doing such a good job, so they release these hormones and make you feel great! That's not exactly what happens, but think of it that way. Also, more and more studies have shown that exercise is a great tool to curb the symptoms of depression.
Winner: Exercise

Injury Prevention
The United States has one of the highest dairy consumption rates per capita amongst many countries in the world yet their rates of osteoporosis are also rising, what gives? Your diet can only get you so far here. You can take in tons of calcium and nutrients to make your body somewhat look good, but your body still survives by the "use it or lose it" mantra. Exercise, and especially resistance training, puts a lot of stress and strain on not only your muscles, but your bones as well. Your body is a fighter in that regard because when it sees a challenge, it attacks it head-on by strengthening your bones, ligaments and muscles so that they can withstand these forces. The more exercise and tensile strength we put our bodies under, the stronger they become and less prone to injuries caused by neglect!
Winner: Exercise

Overall Winner: Tie

Yes, a healthy diet has LOTS of positives, and by no means can be replaced. As the saying goes, "You can't out-train a bad diet!" So remember that BOTH tools, diet and exercise, are crucial to living a happy, healthy life, but you certainly cannot do this with diet alone. So when you see those commercials promising to help you lose weight by changing your diet alone, remember, that is only part of your health-body equation!

Quote of the day:
"The secret of getting ahead is getting started."
~ Mark Twain
Check out my new Website: tylerrobbinsfitness.com

Tuesday, December 11, 2012

Day 234 - Interval Training


Many of you may have heard of interval training before, and if you have played sports or have exercised in the past, there is a high probability you have used interval training whether you knew it or not.

So what exactly is interval training? Well ultimately, you are performing intervals whenever you do something for a set period of time that pushes you to your max energy expenditure (high heart rate) followed by a rest or lower-intensity exercise for a set period of time. Intervals come in many shapes and sizes and can include resistance training, dancing, or running. Whatever will get your heart rate soaring within a set period of time in considered an interval.

Keep in mind that not all interval workouts are the same. For example, running to catch a bus would be considered an interval as you are sprinting at a high pace to catch the bus, then once on it, you are resting. The problem is, that is only 1 interval and definitely not enough to be considered a 'workout'. The duration and intensity of each interval is what defines it as a great workout, good workout, or no workout at all!

On the flip side, aerobic training - such as jogging - is a great way to improve your aerobic capacity, but does little to improve your body.

At this point, some of you may be thinking the same thing, what about the "fat-burning zone"? These posters are plastered in virtually every gym. They show a graph that indicates your theoretical fat-burning zone based on age and heart rate. Many trainers may even tell you to reduce the intensity of your workout so that you stay within your zone so that you burn more fat.

On paper this makes sense and sounds good, and here is the science behind it. When you eat too much or take in too many calories (including sugar), your body makes stores of energy throughout your body called adipose tissue, or fat. This is an evolutionary thing that your body does for a multitude of reasons like insulating your body, protecting organs, energy storage, etc. Adipose is like diesel fuel for your body. It is used as your primary fuel source during low-intensity activities such as breathing, digestion, walking, etc. The problem is, fat (diesel fuel) burns at a very slow rate. That is why diesel fuel is not used in race cars.

So, staying within a certain (low) heart rate means I burn more fat right? Well, that is only part of the equation. Yes, your body burns a higher ratio of fat during low-level activity as another product of evolution. It is trying to conserve your blood glycogen (sugar) that is stored mainly in your muscles and liver for high-intense activity, such as running from a predator. Your glycogen is your jet fuel and is used for things like lifting weights, jumping up and down, sprinting, and pushing your body to maximum energy expenditure, say, when you're doing intervals!

Ok, so this still doesn't explain why intervals are better, but I am getting there. Our bodies are always adapting, for good or for bad. For example, sitting on the couch all day is sending a message to your brain and body that your muscles are not needed, so if they're not needed, then dispose of them and remove them. This is called atrophy. How do we combat this? You have to push your body to a level of exhaustion. When you do so, your are damaging body tissues. Yes, in this case, damaging your tissues is a good thing.

By pushing your body to exhaustion, you are damaging tissues and telling your brain and body that not only are you using your body, but you need a better body. By tearing down the walls of your muscles and other tissues in your body your brain releases waves of hormones in order to rebuild your better body. The process of reconstructing your body tissues requires a lot of energy so your metabolism is naturally increased.

This is known as progressive overload. Your body has to adapt to the damages you created so that the intense exercise you just did won't be as difficult next time. But, if you keep returning and pushing yourself a little further each time, then you will continue to create dramatic change in your body, constantly bumping up your resting metabolism, or the amount of energy your body needs daily to repair damaged tissues as it continues to adapt in a positive way. All of this positive adaptation is causing your body to burn fat at a faster, more efficient rate!

The thing about intervals is that most people like to exercise in their comfort zone. As long as they go to the gym and do their 30mins on a treadmill, they feel good about themselves for exercising, but also feel fine because they didn't push themselves too far. That is fine and dandy, but it does not dramatically change your body. Yes, people that run or cycle great distances have lean bodies, but that is because they exercise for very long periods of time covering great distances.

Resistance training can technically be considered interval training, but generally you see body builders doing intense sets followed by long rest periods. Circuit training, on the other hand, is a highly effective form of resistance training, especially for the recreational exerciser, because you can train alternating body parts with little rest in between to keep your heart rate peaking up and down with short breaks in between sets.

Interval training should be a mainstay in everyone's workout program, not just for athletes. You need to push yourself to your limits, allow your body to spend all day burning fat like crazy repairing your tissues, then come back and do it all again next time by pushing yourself a little further. That is how you create dramatic change in your body!
Quote of the day:
"The finish line is just the beginning of a whole new race."
~ Unknown

Check out my new Website: tylerrobbinsfitness.com


Monday, December 10, 2012

Day 233 - Introduction to the Glycemic Index


In past blogs, I discussed such topics as timing and relevance of your diet. I have even discussed sugars and carbs and how they effect our diets. Today, I am going to give you a fairly brief, yet good, introduction into what is known as the glycemic index!

In a nutshell, the glycemic index (GI) relates to the fluctuations in our blood sugar levels. This is very important for diabetics because they must control their diets/medication in way to keep a steady blood sugar level. Unfortunately, regular, "healthy" people don't seem to take enough interest in their GI's when they should because it plays a large role in our everyday lives such as food cravings, mood, and energy levels.

How It Works:
When you ingest a food, if it contains any type of carbohydrate whatsoever, your body breaks down that food and absorbs the nutrients into the blood stream as quick as possible. The subsequent "spike" in your blood sugar level is represented by a number on the Glycemic Index based on how quickly that particular food enters the blood stream. Sugars enter the blood at an alarming rate, but when digested with other nutrients such as protein, fats or fiber, the process is slowed down.

Refined foods should be approached with caution. What I mean by this is that refined or cooked foods can have their fibrous structure broken down which increases their GI number. For example, a baked or cooked potato will have a higher number than a raw potato. As you begin to remove the fibrous nature of the carbohydrate, when it is digested, it enters your bloodstream and acts like jet fuel. This is great if you are about to be very active and go exercise/play a sport, but if you are sitting on your computer or watching tv, the effects can be lost (refer to previous blog regarding Strategizing Your Diet). Ingesting high-GI foods gives you that "sugar rush" that can cause short-term energy and awareness, but can also cause you to "crash" just as hard as your insulin levels rise to meet the need of all of that sugar, only to bring your levels tumbling down until you reach the point where your body craves...more sugar!

So What to Watch Out For:
Some of you by this point may start to Google Glycemic Index and think to yourself, "Alright, coffee and Diet Coke are both low on the GI scale...and bananas and carrots are high, I should just stick to drinking those awesome beverages...right?!?" Wrong. What you need to keep in mind is that the GI scale is not the be-all end-all of the diet world. You should still keep to your ratios of macronutrients based on your activity level. For example, if you exercise intensely every single day, your carbohydrates should be high. If you are sedentary or only do light exercise, then your carbs will be lower. Either way, your carbs, fats, and proteins should be mixed in some sort of healthy ratio that suits your lifestyle.

Great, so what about those items that are low on the GI scale? Well, things like bananas and carrots are high on the GI scale, but they also contain fiber and other vital nutrients, you know, the stuff that keeps our bodies healthy and functioning, that essentially cancel-out any negative GI number they carry. Candy on the other hand should be avoided or used only as a rare special treat, and yes, candy includes desserts, etc.

The reason why things such as Diet Coke would be low on the GI scale is that they don't contain any sugar. Sorry, let me rephrase that, they don't contain anything useful for the human body...just a bunch of chemicals you are putting in your body...but that will be left for another day!

One of the main offenders, and diabetics learn this pretty quickly, is refined grains. I am talking about white rice, white bread, white pastas, etc. The refining process combined with cooking these items makes them all but void of any fiber, so their GI numbers are off the charts. The saving grace here is if you eat your bread with meat or cheese or vegetables that contain either fat, protein or fiber that help slow the digestion and absorption process. If at all possible though, eliminate white, refined grains from your diet as much as possible and stick to whole grain as they have more fiber in them eliminated the sugar spike.

Final Things to Remember:
When it comes down to it, an individual with following a balanced diet and an active lifestyle does not need to worry about sugar as much, but should still try and avoid blood sugar spikes as much as possible. The problems we run into are the individuals that consume large quantities of sugar and are sedentary, as these empty calories pack on the body fat in no time! Here are few final key points to remember:

-Items with a high GI number are worse than those with a low GI number
-Natural foods are better than processed, refined foods
-Uncooked is better than cooked
-Fructose (fruits) is better than sucrose (table sugar) which is better than high-fructose corn syrup (not to be confused with natural fructose!
-Fruits and veggies are essentially fine, even if they have a high GI number
-Level of carbs in your diet should reflect your activity level
-Don't drink your calories, people consume so many of their calories through sugary drinks (soda, juice, energy drinks) that are void of fiber, causing major sugar spikes, which in turn cause many cravings

Quote of the day:
"The difference between a goal and a dream is a deadline."
~ Steve Smith

Check out my new Website: tylerrobbinsfitness.com

Sunday, December 9, 2012

Day 232 - Strategize Your Diet Part 3


The last couple of blogs have been about eating carbohydrates and proteins at correct times. Today's blog will be a couple of last tips for other ideas on how to strategize your diet!

Stay Hydrated - Athletes and non-athletes alike should drink more fluids, especially if you are exercising. One of the first signs of fatigue is due to dehydration. A simple rule is if you are not going to the bathroom at least every 3 hours, then you are probably not drinking enough. That means that you should also increase your fluid intake on hotter days and days of intense exercise. Stay away from sugary and caffeinated beverages though as they act as diuretics, stick to just plain ol' water! It is tough to judge exactly how much you should be drinking sometimes based on weather, exercise intensity, etc. so try this: Weigh yourself before and after an exercise session. The weight you lost will be almost entirely water through sweating and respiration. For every pound of weight lost, drink 3 cups of water (750ml) to re-hydrate your body. You should not always wait until you are thirsty because thirst indicates you are already well on your way to being completely dehydrated!

Don't Be Afraid of Salt - If you exercise intensely, you need salt in your diet as well. Your body keeps a fine balance between water and salt content, so if you are trying to maintain a low-salt diet, your body will just be expelling more and more water to counteract this. Now I am not saying that you need to go overboard and eat a bag of pretzels before a workout, but sports drinks usually do the trick of replenishing your "electrolytes" (salts). Just don't guzzle down a sports drink and then go sit and be an armchair quarterback...that gets us back to "Strategize Your Diet - Part 1" taking in useless carbs!

Get Outside - Many old-school bodybuilders were onto something when they would leave the gym and go soak up some rays. Yes, they were probably just trying to get a nice bronzed look, but research has now shown that some unprotected sun exposure, allowing your body to create Vitamin D the natural way, has many benefits to muscular (and other body parts) health and well-being. If you don't get enough sun, like many northern-climate countries, then taking a supplement will help as well!

Use these, as well as the tips discussed in the previous two posts to help maximize your diet and allow you to reap the most benefits from your exercise program possible! There is a saying in the fitness industry, "You can't out-train a bad diet" so if you are putting in the time in the gym to get fit, why squander those results by not cleaning up your diet too?

Quote of the day:
"Fear is what stops you... courages is what keeps you going."
~ Unknown


Check out my new Website: tylerrobbinsfitness.com

Saturday, December 8, 2012

Day 231 - Motivation Saturday


I am pretty sure this is a repost, but since I am a week away from starting Body Beast, I just had to post some inspiration from the king of bodybuilding...

Quote of the day:
"I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed."
~ Michael Jordan

Check out my new Website: tylerrobbinsfitness.com


Friday, December 7, 2012

Day 230 - More World's Toughest Mudder Photos

I have found some more photos from World's Toughest Mudder. These ones were taken by Dmitry Gudkov. I want to give full credit to him, and if you wish to see more of his tremendous photos, make sure to head on over to his site.

I borrowed a few of his pics, these ones really seem to capture the event for me and give me some memories of what it was like to partake in this amazing event. Man, I am getting so pumped/excited for next year...















Quote of the day:
"Motivation is what gets you started. Habit is what keeps you going."
~ Jim Ryan
Check out my new Website: tylerrobbinsfitness.com