Athletic Performance

roadrunner

Question:
Bulking Season is almost over for me, I'll be getting ready to cut soon. What are some good things to eat when trying to cut?

JasonT

I try to stay away from carbs when I cut. I mainly eat grilled chicken, tuna, and turkey.

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Mike V

Question:
Heyy pumpkin

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ABlax

Question:
Hey - Does anyone know of a good workout to get your speed up? I need to be faster for lacrosse, and nothing I do is working!!

John

I've improved my sprint times by working on my muscle twitch fibers--those muscles that provide explosive speed. I'll go down to a football field and sprint for 20 yards than jog for 10 then sprint for 20, etc. for about 1000 yards. I also do hamstring exercise where I do deep knee lunges holding weights on the field (making sure I keep my back straight)--sometimes I will carry a teammate on my back. It's killer. Finally I do hill work on a bike for my quads/calves where I ride up a steep hill in my neighborhood 10 times-straight up-trying to stay on the seat. Try all these things for a month at least-rotation is a key and then time yourself. Good luck!

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FrankZ

I alternate stair work where I sprint up and down bleachers for 30 minutes, then I do it carrying weights in a backpack. Then I do 50 yard sprints. Form is really important too- body leaning forward, abs tight, arms pumping, head still. A lot of speed is genetic, but you can improve your time with work and good form. Good luck with lax.

ABlax

Thanks, John! I'll definitely try these, and let you know how it goes!

ABlax

Hey Frank, Thanks. I have done that workout in the past, but I forgot about it!

John

Good luck! You look like a big dude, so even if you're not lightning, you can always pancake them...

Number9

Ablax - my son just starting playing lax-he's in 4th grade. It wasn't available when I was growing up, so I don't know anything about it. Do you play in college? If so, what are the best ways for him to improve his skills?

TrainerSam

Question:
Tip #10
Work out at work
A lot of times people don't have the motivation or the time to work out in the morning or in the evening when you work all the time and have an active family life as well. A good way to be a little bit healthier and get in better shape is to workout at work! Now, don't panic and think that there's no way that you can get away with this because your boss will notice. I don't mean to bring weights and dumbbells to the office and start doing reps in the middle of a meeting with clients. I mean: eat lunch at your desk, while working, then take the half hour or hour that you are given for a "lunch break" and go outside, go for a jog or a walk, do a couple pushups or situps while you're on break. In the middle of the morning, as well as in the middle of the afternoon, step out for a few minutes and just do a quick 5 minute routine. (More tips on that 5 minute routine to come). Just by working in a couple of moves into your day at work, slowly but surely, you will start to see tremendous changes.

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TrainerSam

Question:
Tip #9
What is the best time of day to work out?
In the Morning!!
Why?
Well, for various reasons. First, when you exercise, your body releases certain types of endorphins that, in short, make you hyper and more awake. If you exercise at night, you might not get a good nights sleep because of these endorphins. Second, your body is put through a strain and the harder you work out, the longer your body takes to recuperate fully to the normal levels of operation. Therefore, if you workout in the morning, your body will continue to burn calories throughout the day!
The early bird wins!

Number9

Very cool Sam-thanks for the info-I find that it helps me wake up properly as well and develop a better appetite for a proper breakfast

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TrainerSam

Question:
Tip #8
GO OUTSIDE!
Nature is the perfect thing for you, and it will help heal, restore and invigorate your body and your senses. It makes your body stronger and your mind quicker. There is a healthy, natural state that our bodies are supposed to be in, which we have become isolated from by being inside all the time. There is an article in Men's Health that states, "Americans spend an estimated 90 percent of his time sealed off from nature--in an office, at a desk, in his house, behind the wheel, on the couch watching TV, or in bed sleeping in air that's often artificially cooled and dehumidified. The ultimate cost of this separation from his natural state is impossible to calculate. But in recent years, scientists have measured enough specific benefits of exposure to the outdoors--less anger, more productivity, quicker thinking, faster healing, longer lives--that the lesson seems obvious." So, the lesson here is that: while it is extremely important to stay fit, exercise, and eat healthy, it is equally as important to enjoy those things that were put on this earth for us: Nature! Take a hike, ride your bike outside, run outside, or even bring some dumbells outdoors and do some reps next to the shady trees. You will soon see all of the benefits of being outdoors!

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TrainerSam

Question:
Tip #7
Everyone knows what the surgeon general tells you: 30 minutes of moderate exercise a day for 3-5 times a week keeps you healthy. Yes, this is true, that amount of exercise will definitely keep you healthy and fit. But, judging from everyone's goals of wanting to lose weight and not very many of you achieving those goals, you want more results than just "being healthy". You want the weight loss. I'm afraid I have to tell you that 30 minutes a day 3 days a week is not enough. That will help you only burn about 1,000 calories a day, which is not nearly enough if you want to lose weight. You need to work out at least double that, and work out hard. Don't be afraid to sweat! Take it from me, to see results, you need to exercise at the very least 1 hour a day (half of that hour should be dedicated to cardio, the other half could be a mix of cardio and weight training, for maximum results), and you should also exercise 4-6 days a week. And remember: NO PAIN, NO GAIN! (Or Loss, really)

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TrainerSam

Question:
Tip #6
When you're trying to put up that last rep on the bench, and it just doesn't seem to go, stop. Take a quick break (that doesn't last more than 5-10 seconds), and then return to the bench. Taking a quick break to let your muscles cool off will actually do more good for your body. It allows your muscles time to breathe and then you will find that you can put up even more reps (If you're at your breaking point, this won't be many more. Just one or two more than normal.) But if you drain yourself down to the last drop of sweat, then your muscles will become tense, shut down, and the last few reps you try to do will be virtually ineffective.

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TrainerSam

Question:
Tip #5
8 hours is actually a myth!
While many docs will tell you that you need your 8 hours of shut-eye every night in order to function properly - you really actually need 7! consistent 7 hours of sleep every night leads to better athletic performance, better mental performance, and even a better metabolism! Some recent studies are even showing that anything more than 7 hours has the opposite effect, and can leave you feeling lazier, and more unhealthy. So, Docs, change your saying to "Get your 7 hours!"

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TrainerSam

Question:
Tip #4
The best way to build strength and improve your workouts overall: The classic Pushup.
This is the best way to condition your upper body, and it will improve your muscles to help you with your workouts. To do it correctly: your weight should be evenly displaced between your toes and your palms. (This will ensure that you don't overburden one or the other, and ultimately end up with a sprain or injury). Feet together and Hands shoulder-width apart - your body should be in a perfectly straight line. Squeeze your glutes (your butt) and your abs to make this a more proper workout, and also to work those musles as well. Then, slowly lower yourself to the floor, pause, then raise back up, and repeat!

If you want a more challenging workout you can try one of the following:
-Placing one foot on top of the other (called a 3-pt pushup) - this will also help a lot with your balance, and working your core muscles.
-raising your feet onto a bench, so that your head and hands are lower than the rest of your body. (called a decline pushup) - this "adds" more weight than just your body weight - you have to also fight gravity moreso than a regular pushup.
-putting your hands close together and keeping elbows close (called a triceps pushup) - this takes away some work from the chest, and instead works out your arms and triceps.

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TrainerSam

Question:
Tip #3
Just as the bicycle is the best Ab move, riding a bicycle is also the best sport for fitness. This is because it works on every single muscle in your body. From your legs to your abs to your arms, if you ride your bike long and hard enough, the next day you will be sore, but in a good way, in a way that your body is responding to the workout positively and you will see results! So: Ride, Sally, Ride!

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TrainerSam

Question:
yes number9, cold water is not very good for you.

Tip #2!
- BEST ab move of all time:
the bicycle. Yes, that's the one where you touch your left elbow to your right knee, abd extend your left leg; and touching your right elbow to your left knee, extending your right leg, continuously. Why is this the best ab move? Because it targets all parts of the abs: upper, lower, and obliques, all at once. This move can be done with speed, to incorporate cardio, or at an extremely slow pace (this is hard, because you engage your core in order to balance and keep form), and can see great results either way! If you want it to be a little tougher, you can use a medicine ball.

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TrainerSam

Question:
Hi Everyone!
As an intro - I'm a personal trainer in the NJ area. I'm here to offer advice, answer questions, and give some tips on dieting, eating healthy, working out, and training. =)

Tip #1 - WATER!
8 glasses of water a day! This is not just a myth or something your doctor tells you to put you at ease - it's true! The best way to lose weight, be healthy, supplement your exercise - is to drink plenty of water. Water flushes out your system of all the bad stuff that you take in daily. Also, water is an essential part of your body (the average human body is made up of 60-70% water!) Obviously, for most people, 8 glasses is a lot - but just drink as much as you can! The more the better! - NO SODA! That does the exact opposite that water does. Also, room temperature water is better for you than ice cold water. Why? Because your body needs to break down the ice cold water to a useable temperature before it can use it in any way - so if you drink room temperature water, your body does not need to break that down, it can just start using it right away! Moral of the story: DRINK WATER!

I will be back with more tips and training advice!

Number9