ANYTIME ANYWHERE BODY WEIGHT TRAINING

Since 1983 I have been telling clients the most amazing strength training tool we posses is our own body weight.  Bend, twist, rotate, lift it. You have your own personal fitness center within you and you do not need a machine when your body has the potential to be one.   Here are three body weight training exercises you can do at home or anywhere.   

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4 Reasons To Breathe Right

1. Happiness /Emotional stability

  Manipulating breathing can alter the way we feel. Breathe deep through the nose and slowly exhale through the mouth.  

2.  Weight Loss

      Yogic breathing practices help increase levels of leptin, a hormone produced in fat tissue that signals the brain to inhibit hunger. Research by Shirley Telles, Phd., Patanjali Research Center, Haridwar, India. 

3.  Better Exercise Stamina

4.   Longer Life

       Constant breathing practices can positively change your life and also extend it.  

Meditation and focused breathing has many benefits for the general fitness population as well the athlete.   Stay stronger my friends !! 

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Truth about Wine

Hey have a glass of wine.  Red and white wine have about 4 grams of carbs per five ounce serving. The myth about wine is that alcohol has about 7 calories per gram of alcohol. These calories get quickly metabolized and converted to sugar which get stored as fat when it is not being used for energy.  Red wine also has a positive antioxidant content so it is heart healthy in low moderation.  

Burn off those calories with an intense workout with Mike Peluso.  He will kick your but and have fun as you get leaner, stronger and flexible.  

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Healthy Resolution Solution. #1

One mistake clients make is the all or nothing mind-set. Many people have are full of good intentions and they want to 100% perfect with training and nutrition. If these people with all or nothing mentality miss a day or two of training or go on a bag of chips pig out , they think they failed completely and get all dejected. I tell my clients use the 80-20% rule. It's okay to have an extra glass of wine a few chips a carb (omg) and enjoy it. It's ok to take a day off training. Stick to the 80% rule of staying on your training and eating plan and you will be successful.  

 It's okay to eat out and splurge

It's okay to eat out and splurge

 its ok to have that umbrella drink  

its ok to have that umbrella drink  

Is Organic Better ?

Is there a difference between organically grown foods and conventionally grown foods ?  In a new analysis by UK's Newcastle University, researchers found organic foods contained 18-69% more antioxidants and lower levels of pesticides and heavy metals such as cadmium.  

Antioxidant foods have been linked to protection from heart disease and other health problems. A combination of eating clean and exercising with good weight resistance and body weight exercises in an interval set complex will also make you feel great get stronger and look firmer.  

 

 Some land training for this swimmer !   TRAIN HARD OR GO HOME  

Some land training for this swimmer ! 

TRAIN HARD OR GO HOME  

HEART SMART

How your heart works......Your heart is about the size of your two fists.  It pumps about 5 or 6 quarts of blood per minute through out your body.   

When you exercise your muscles require more oxygen and nutrients at a quicker rate to fuel contractions. The natural response to exercise is that your heart will beat faster to deliver more blood. All the arteries and capillaries dilate to accommodate the increased blood flow to the muscles and extremities.  In contrast, blood vessels will constrict in the areas of your body that is less active during that type of exercise.  

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YOUTH FITNESS

Starting a fitness or sport performance program for youth can begin as early as 10 yrs old.  The athlete pictured is 17 yrs old.  He started weight training at 10.  Starting with body weight calistenics and playing multiple sports. He has progressed remarkedly.  He started using resistance exercises utilizing medicine balls and light pulley exercises at 12 yrs old. At 14 yrs old he progressed to lifting in the bench press squats overhead lifts. At 17 at 6 foot 3 and 260lbs.  He still is growing and has remarkable speed and flexibility. He dispels the myths about youth weight training. He also has a master strength and conditioning expert monitoring his nutrition and exercise protocols.   Stay stronger !

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Better Results Less Time

Freewieghts will give you better results in terms of sculpting your body and burning fat in less time.  You can't target or isolate muscle groups with just body weight exercises as you can with a barbell or dumbbell.   Research indicates that small short frequent intense exercise sessions are more effective than longer moderate ones.

 

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Give It A Rest

When you are sick, exercise puts temporary stressing the body and immune system, which may prolong your illness. It is ok to workout when sick( depending on severity) ,a day or two of rest is always recommended,and will not have a negative effect on achieving your goals. 

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Stronger legs with bands

A dynamic effort day. Low box squats with a heavy band. This high school scholar athlete doing 5x 3 reps doing explosive squats.  You must use variety in your workouts so you don't get overuse joint injuries.  Sport performance training is fun and rewarding when you think and lift out of the box!!  Stay stronger. 

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Ancient food crop is back!!

Amaranth.  An ancient food crop of the ancient Aztecs Shares similar qualities with quinoa. It is gluten free and packed with 26 grams of protein and 13 grams of fiber per uncooked cup. More vitamins than quinoa plenty of iron, calcium, magnesium.  Give this healthy starch a try.  Cut out your bread , starches for a week try the amaranth and record your progress. Stay stronger!

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http://link.stack.com/527d669b894f7ccd8785c71823w65.5z26/VJrot0mON6DDbP69B7be6

Go to this link for a 10 minute workout from stack this suggestion from them is pretty good. You have to be careful with Internet magazines they mostly want to sound good for the up sell.  Exercise with a push pull superset between antagonistic muscle groups without rest in between sets or throw in some abs as your rest period. This is great to do whenever you are pressed for time. 

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High school training manifesto

Like most of you, I am a regular visitor to elitefts.com. I read the articles, Q&As, training logs and have had the opportunity to attend three of the Learn to Train seminars. In a recent log post by Coach Watts, he wrote about five things that are wrong in our country and how to fix them. This inspired me to create a list or manifesto of ten things I believe form the foundation of a training philosophy when working with high school sports participants.

Working for close to 30 years as a middle school and high school sport coach and the last ten years exclusively in the weight room has been a long, strange trip.  One huge lesson I have learned along the way is that when it comes to strength training, almost every coach has an opinion on how his or her sports participants should lift. This is often regardless of the coach’s own experience under the bar. Because of this disparity between programs, coaches, and opinions, the strength training for the multi-sport participant becomes a confusing, garbled process. Quite often, the sports participant gets caught in the middle between two or three sport coaches each giving different direction on what is best for the athlete.

The following is a list of things that, regardless of sport, should form the foundation of a high school training program. To be sure, this list is far from complete. My intent is to at least get the people that I work with thinking beyond the scope of their own domain. I would like to see coaches gravitate toward a more global approach as it becomes more important to share sports participants and provide quality opportunities to compete at a high level.

Squats

There is no question that squats are an essential movement in the development of sports participants. The caveat with utilizing squats in a routine is that depth (how low one goes) is a primary factor in obtaining results. It is widely accepted that one must lower the hips to a point that the crease of the hip drops slightly below the top of the knee — this is breaking parallel. It takes squatting to this depth to get all of the available muscles involved. When squatting is done above this level, the backside muscles (hip extenders) are not called upon to participate and the exercise becomes little more than a terminal knee extension with a bar on the back.

Regardless of the style of squat used, it is imperative to emphasize hip extension. While depth is a critical factor in this equation, I believe some styles such as the traditional parallel back squat and the parallel box squat are better at building the power of hip extension. Other styles such as the front squat, high bar Olympic squat, Zercher squat, and the overhead squat place a much greater demand on the knee extending muscles and diminish the role of the hip extending muscles.

The power of hip extension is directly involved in sprint speed and jumping height. The great Canadian sprint coach Charlie Francis utilized the squat in the strength training of sprinters such as Ben Johnson. He also exposed the fact that elite level sprinters have 1:1 or even possibly 1.3:1 hip extension to knee extension strength ratio. This clearly illustrates the importance of training the backside hip extending muscles. Interestingly, a common ratio in strength literature calls for a ratio .6:1. If this is the current standard, maybe this can help to explain the excessive knee ligament injuries in our female sports participants. Strong hip extenders are critical to knee joint integrity.

The box squat is an excellent way to teach proper squat technique. With the correct box height depth is the same every time. The lifter also learns to sit back and spread the floor with his or her feet, creating stimulation for the backside muscles. One additional benefit of the box squat is that it is easier to recover from, making it perfect for in-season training.

If we are going to have our participants squat to improve performance and enhance injury prevention, we should all be diligent in coaching these people to squat to a parallel depth. This must be the standard.  

this is a short view of one of my mentors and myself see often when working with high school athletes. At Peluso Fitness the Squat is the foundation of all strength/speed training for all sports. Checkout elite to read the whole article.  

 

Call for info regarding training your athlete or team in a small group setting at the island garden arena 

Merry Christmas to all.  

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November 29, 2014 ↔ 6 comments Cycling Cardio for Fat Loss cardio cycling for fat loss brad header 102814 ShareTweet+ 1

Your body loves you just the way you are; homeostasis is the name of the game. Unlike everyone you have ever dated, your body wants you to stay exactly the same, and has set up a lot of measures to keep you from physically changing in any way. Knowing this, it would only make sense that whatever we are going to do in order to elicit a change is going to have to be discrete enough so that the body doesn’t notice. Just like every relationship you have been in, you are going to have to do everything behind your partner’s back, or else you are gonna get in trouble.

Any major decrease in calories, restriction of a macronutrient, or increase in energy expenditure over an extended period of time will cause the body to go into a type of starvation mode, in which it makes self-preservation a priority. This means that excess muscle becomes a luxury, not a necessity, and metabolic rate will be slowed down to maintain homeostasis. Basically, your muscle is more likely to become food, and your newly-slowed metabolism means you now have to cut calories even further to keep fat loss going. It is very important to take into consideration the effect dietary restrictions have on metabolic and anabolic hormone levels. To make a long story short, long term hypocaloric diets decrease most of the fat loss friendly hormones that you should be looking to increase and take advantage of. As you can see, this can become a vicious cycle, and may be the reason for all the stupidity with competitors on extreme restriction diets coupled with hours of cardio every day.

Before we go on, I have to note that all of my opinions on cardio are based on a model that has proper nutrition and some type of intense resistance training in play. Solid nutrition and heavy weight training will never be outdone or replaced by cardio. For my examples I am going to refer to low days from a carb rotation template made popular by Justin Harris. The carb rotation type diet is excellent for keeping the metabolism stoked, and the body unaware of the slight changes that can be made. Another reason I am using a carb rotation diet as the example is—you guessed right—it pairs up perfectly with cardio cycling. I tend to schedule cardio on the low carb/lower calorie days (and medium days if necessary).

For every proponent of High Intensity Interval Training (HIIT), there is someone else screaming that steady state rocks way harder, and two others scoffing that cardio is stupid and you shouldn’t do it. I agree. Using a blend of HIIT, Low Intensity Steady State (LISS) cardio, and taking breaks from cardio altogether, you can create a great environment for fat loss, not send your body into a state of panic, and get lean without losing all that hard earned mass on your legs. Ahem, sorry. Your biceps.

Start Low

Add cardio at the bare minimum to produce results when you’re first starting. Slowly adding to allows for small increases as the prep goes on.

Make the Most of Your Diet

Do your cardio on lower calorie or lower carbohydrate days. Combining cardio with lower calorie days to help get your body into a caloric deficit. If your metabolism is humming right along, then these deficit days will be very effective at burning off those love handles. Try to maintain an overall calorie intake that is close to isocaloric, with lower carb/calorie days sprinkled in during the cardio intensive weeks. Long term hypocaloric diets have been shown to decrease many of the hormones that are beneficial to fat loss.

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High intensity resistance training with cardio intervals of short bursts under 3 minutes is more effective in fat burning and maintaining hormone levels better than staying on a treadmill or in a stuffy spinning room for an hour!!  

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