Wednesday, January 9, 2013

Fitness App of the Day: 01/09/2013

Fitness Buddy is a great app for those that are new to working out, and for those that have been working out for a while and are looking for something to log there workout. It is loaded with exercises and programs designed to help you reach your goals. There is a reason that this is one of the top exercise apps at Google Play and the iTunes App Store. It is not a free app, but it is currently 50% off at Google Play and the iTunes App Store for $0.99. Too good of a deal to beat.

Fitness Buddy : 1700 Exercises 

Here is what the developer has to say:

Find out why gym goers are switching over to Fitness Buddy! With 1700+ unique exercises at your disposal, Fitness Buddy will revolutionize your training regimen. With this app, you will find the workout tracking process simple and easy in order to sustain your motivation and enforce your commitment to your fitness goals.

✔ 1700+ unique exercises!
✔ 1000+ HD videos
✔ Comprehensive exercises for all major equipments including barbell, ez curl bar, dumbbells, kettlebells, resistance bands, medicine ball, machines, and stability balls
✔ Exercise categorization (core, lower body, chest, shoulders, back, arms, cardio)
✔ 4000+ exercise photos and animations (retina display resolution)
✔ Detailed exercise instructions and muscle categorizations
✔ Capabilities to add your own custom exercises and favorite exercises

User-friendly interface
✔ Quick and simple workout tracking
✔ Search bar to quickly find your favorite exercises

75+ workout routines
✔ Diverse repertoire of exercise routines including workouts for women
✔ Routines specific to your goals (build big chest, tone butt, lose weight, and more!)
✔ Routines specific to your equipment (resistance bands, kettlebells, bodyweight only, etc)
✔ Build your own workout routines

Body metrics tracking
✔ Track your body weight and metrics (chest, arms, thighs, etc)
✔ Graph your body progress

Excellent Support
✔ Quick email responses
✔ Frequent updates

And many other features for you to enhance your workout experience. You won’t be disappointed when you train hard with Fitness Buddy.

You can find this app at Google Play and at the iTunes App Store

Monday, January 7, 2013

Classic Workout: 01/07/2012

Workout of the Day is an oldy, but a goody. This workout dates back a couple years, but is one of my most hit workouts on my blog, so I thought that I would bring it back. 

If you like to focus on working out your pectorals and triceps then today's workout is for you. Hopefully, you will learn a new exercise or figure out a way to determine your lifting range for an exercise.

Equipment needed:

  1. Dumbbells
  2. Dip bar
  3. Tricep rope attachment for cable machine
  4. Two handle attachments for cable machine 
  5. Flat bench
  6. Incline bench (with wheels if possible)

  • Around the worlds (think snow angels for this one)
    • Select your dumbbell weight - lighter is better (trust me)
    • Lay your back against a flat bench
    • Start with the weight down by your hips and your arms straight
    • Keeping your arms parallel to the ground bring the weight up over your head
    • Return to the starting position

  • Bench dip or regular dip
    • Place your butt and hands at the edge of a bench
    • Place your feet on a chair or bench in front of you
    • Lift yourself off of the bench so that your butt hangs off the bench
    • Lower yourself so that your elbow bend and lower your butt towards the ground
    • Do not bend more than 90 degrees at the elbow
    • Press yourself back up 

  • Dumbbell incline bench press
    • Best done with the bench set at a 45 degree angle
    • Select your dumbbell weight
    • Start with your elbows bent at 90 degrees and arms out to the side
    • Elbows should not go lower than the bench
    • Press the weights up towards the ceiling and return to starting position

  • Tricep rope push-down
    • Attach tricep rope to a cable machine (use the highest setting)
    • Select your proper weight
    • Grab the rope with both hands
    • Pull the rope down towards the ground
    • Return to starting position

  • Cable incline fly
    • Best done with the bench set at 45 degrees
    • Attach handle grips to the lowest setting on a cable machine
    • Select your proper weight
    • Grab the handles 
    • Maintain a slight bend at the elbows with your arms out at your side
    • Make sure that your arms do not fall below the bench
    • Bring your handle grips together
    • Return to starting position
  • Dumbbell lying tricep extension
    • Select your dumbbell weight - you only need one for this
    • Lay with your back on the bench
    • Holding the weight vertical place your hands on the bottom of the upper weight plate
    • Bring the weight over your head until your elbow are over your head
    • Bend at the elbows lowering the weight even further towards the ground -starting position
    • Straighten the elbows as you bring the weight overhead and above your chest
    • Lower to starting position

  I think that sets and reps should be determined by your goal. So here are some ideas that might help you to decide your numbers. 

Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

  • Endurance training = high reps 12 - ?
  • Strength training = low reps 3 - 6
  • Hypertrophy training = medium reps 6 - 12 

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max.

Higher your weight percentage = fewer reps (strength & hypertrophy training).

  • Want to bulk up then hypertrophy training is for you

Lower weight percentage = higher reps (endurance training).

  • Don't want to bulk up then endurance training is for you.
  • Don't worry, you can still that beautiful muscle tone that we all find attractive

Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 

1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

  • ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Rest for 3-4 minutes
  • ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Rest for 3-4 minutes
  • ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Repeat the above steps until only ten or fewer reps can be achieved

  Then use the formula below to determine your 1 RM
Weight lifted = amount of weight you lifted for that set (wt)
# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

  • ·         1RM = (135 x 8x 0.033) + 135
  • ·         1RM = 35.64 + 135
  • ·         1RM = 170.64 or 171

Once you have determined your 1 RM you need to determine your weight percentage for your exercise.
Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight
171 x 0.65 = 110.9 or 111
Pick the closest weight. Obviously 111 doesn’t exist, so lift 110

Sunday, January 6, 2013

Sodium Content: Chick-Fil-A Nuggets: 01/06/2013

What is in your food? Most people have no idea. However, it is important to have some idea as to what might be in the fast food that you are eating. Even though we all know that fast food is unhealthy and that preparing your own food is a better alternative, it is unrealistic to think that you will never eat at a fast food chain again. So it is important to know what you are eating.

Sodium is known to increase blood pressure, increase blood viscosity, and cause you to retain water. Sodium can cause undesirable health problems in individuals already diagnosed with a heart disease, diabetes, arthritis, or are simply obese or overweight.  Though there are some healthy reasons to increase sodium like after a workout or intense sporting event to regulate blood electrolyte levels, it is not necessary for the average sedentary human to consume 1090 mg of sodium at one sitting.
Learn to live well, know your food!

Saturday, January 5, 2013

Your Body is a Gym: 01/05/2013

I have said it many times and I will say it again. Your body is a gym. You are capable of increasing muscle tone, definition, and strength without picking up one weight. The hardest part is getting the motivation to do something about it. Jeff Cavalier brings us an at home challenge the requires have the following two tools: 1) a body and 2) a pull up bar. Now challenge doesn't mean that you do it once and say that you did it, but that you push yourself and keep getting better. With determination you too can have an amazing and strong body. Get better, bigger, faster, leaner, and stronger.

In Jeff's own words:
Been looking for a killer home workout that doesn't require a lot of weights or equipment? How about a 200 rep home workout that you can do without absolutely any weight at all, except your bodyweight that is? Introducing the 200 Club Home Workout Challenge. See how fast you can complete 200 bodyweight only reps in good form and post your time below.

The best part about this home workout is that it's tied to a challenge. Did you know that you can make 200 reps feel like 20,000 when you are pushing yourself to your max to complete them? Most home workouts that either use weights or don't use weights fail to include this one key component...goals. The built-in goals make you push yourself and your muscles harder than ever to score high!

It's by doing this that you see just how much you are capable of and how much you may not have been doing with your home workouts up until now. It's time to unlock all new muscle growth by working out at home and working out hard...with a goal.

With just burpees, chinups and pushups you are going to see how you can get your entire body (and heart rate) pumped up and feeling like you just worked out for hours let alone minutes!

When you're done with this challenge and you feel like you are ready for more, head to and get the complete 90 day ATHLEAN-X workout program that you can do either at the gym or at home. It's time to start training like an athlete by training with the top pro athlete trainer in the world Jeff Cavaliere. Start your 90 day body reconstruction today.