SUPERSETS

Supersetting is a great way to bust through a routine or to move to the next level in your training. It is considered more advanced method of training. Basically, supersetting is moving from one exercise to another with no rest. The exercises can be for the same muscle group or different muscles, often opposing, like chest and back or bicep and triceps.

Advantages:

saves time

increase intensity

overload muscles

variety

Examples:

Pre-exhaustion sets: Doing a isolation movement like one set of LEG EXTENSIONS followed by a compound movement like one set of SQUATS. Repeat this for a total of 4 sets each.

Opposing Muscle sets: Combining one set of bench press followed by one set of dumbbell rows. Repeat each set 4 times.

Supersets can be a challenge and might require more rest and you should maintain a higher heart rate during your workout.

Lunch

I'll just grab something fast!

How about an Arby's Ultimate BLT Market Fresh Sandwich. Sounds good, the "Market Fresh" is a nice touch. Let's see, how does *880 calories, *46 grams of fat (10 saturated) and *1740 mg of sodium sound for lunch?

How about Subway's Footlong Marina Meatball Sandwich? It shouldn't be a shock that it's bad, but how bad can it be? Hmmm, how does *1160 calories, *46 grams of fat (18 g saturated, 2 trans) and over *3000 mg of sodium sound? Yummy, even if you cut this one into a 6" your in trouble!

I have been good this week, I'll have a burger at Chili's. I'll take the Chili's Smokehouse Bacon Cheese Burger. I mean I know it's bad, but, I'll get back to the "diet" stuff tomorrow. So that's *1900 calories, *138 grams of fat (47 gr saturated) and 4200 mg of sodium.

Any one of these "lunches" and thousands of others just like them, just once a week, could wreck your efforts to lose weight and be healthy. Learn what you are eating, fix your own meals and stay away from the "cheat meals".

Eating Out

Got to grab a quick lunch out?

Ask for:

• No Cheese



• Grilled



• No Mayo



• Wheat Bread



• No Oil

Stay away from:

• Crispy (=fried)



• Fried



• Special Sauce (?)



• "Creamy" Dressings



• Cheese

• Hotdogs




• Processed Meat

Supplements?

I am often asked what supplements do I take, or what do I recommend?

Supplements are a difficult subject to talk about. If you read any kind of "Muscle and Fiction" mag or spend anytime looking online you will find 1000s of supplements that promise the world and even have "studies" and "research" with graphs and pictures.

One thing is for certain: If there was a pill to make you lose fat, then every woman in America would be taking it or would have taken it. If there was a pill to build muscle (that was safe and legal), then every man in America would be taking it or would have tried it.

My first recommendation would be to check with your doctor before taking any supplements. Most doctors will recommend a daily multi-vitamin and maybe a few other items, but not much else. Medicine in the U.S. is proactive, it does not focus on prevention or nutrition. You might have a doctor that will say something like, "you should cut down on the fried foods" or something to that effect, but to really discus your diet and how it effects your health with your physician is rare. In other countries it's not like that. Medicine is more proactive, you can't deny that diet, nutrition and genetics is important, and it makes sense to look at it. It's like taking your car to a mechanic and not discussing the fact that you never change the oil or that you have used bad gas.

The Basics:

• Multi-Vitamin-look for a "Men's" version if your male and "Woman's" if your not. I take One A Day Men's.


• Joint Supplement-containing Glucosamine and Chondroitin. I have used several brands, always looking at the labels to make sure they contain high enough doses of the desired ingredients. I am currently taking a product called "Move Free Advanced Triple Strength". I have noticed a decrease in shoulder and knee pain since supplementing with this type of product.


• Omega-3 Fish Oil- Look for enteric coated to prevent "fish burps". I take a capsule from Sam's that is enteric coated and double strength so only one per day is needed, just makes it easier. If you have certain risk factors for heart disease there is a prescription version of this supplement, ask your doctor. Lots of research out there about supplementing with fish oil, it's the vitamin of the new age.

Beyond Basic:

• Antioxidants- I take ECGC a green tea extract, Grape Seed Extract and an occasional extra Vitamin C. I won't go into it here, but spend a few minutes researching some of these antioxidants and others and make your own choice. To me extra antioxidants make good sense.


• BCAA-Branch Chain Amino Acids-During heavy training routines I take a BCAA supplement in a drink mix. There is a ton of research out there about how these aminos can help you rebuild after training. My real world results are mixed, but I have used them for years and can tell (real or not) when I don't have them.
• Protein- A quality Whey Protein may be useful if you are on a calorie restrictive diet, or if you are trying to eat 5-6 meals a day, a low calorie smoothie with some whey is a easy fix. I am hit or miss when it comes to supplementing with protein, currently I'm taking a scoop (25grams) of whey with a diet juice drink in place of a regular snack. Don't take more than 30 grams in a single serving.
• Extra Vitamin D3-The FDA has suggested doubling the RDA of Vit D. If you work nights or use sunscreen or don't get enough dark green leafy vegetables you may need an extra 400 IUs to 800 IUs of Vitamin D3. Research is showing it may effect your body in multiple ways including preventing cancer and benefiting heart health. It is a different class of supplement, unlike most other vitamins, it is a hormone. Make sure it is the "D3" version.

How Much Protien

Fact: Protein contains the same number of calories as carbs = 4

So eating protein results in eating calories, no way around it. If you are trying to take in more protein to help repair muscles after a hard workout then you must understand that you will likely be taking in more calories which will result in a BF increase.

New research from the University of Texas Medical Branch at Galveston is suggesting that the body can only use 30 grams of protein (a 4-ounce serving) per meal for muscle protein synthesis (production). Therefore, 4 ounces (approximately the size of a bar of soap, a checkbook, or a deck of cards) of chicken, fish, dairy, or lean beef may be all your body can use at one time. I am glad to see this information coming out. Some of the protein supplements containing 40-50+ grams per serving pack a lot of calories and may be going to waste.

Working out hard and following a basic meal schedule of 5-6 small meals per day seems to give you the most bang for your buck. Making sure you get 20-30 grams of protein in each one of those meals is important for your recovery. Keeping your meals around 300-400 calories is my basic recommendation, it's best to keep it simple.

Pull-ups

Pull-ups take practice and determination, but can benefit your upper body strength like no other single routine. Often the bench press and bicep curl get all the attention when it comes to showing off at the gym. One reason you don't see the big tough guys showing off at the pull-up bar is they can't. To do an impressive set of pull-ups, it takes practice.

Try this 1 - 2 times a week:

4 sets of Pull-ups

4 sets of Lat pulls

4 sets of Cable Rows

(shoot for high reps, 10-15, to failure)

20 minute workout

Complete as many sets as possible in 20 minutes, rest only if you have to!!!!

8 pull-ups

15 push-ups

25 body weight squats

25 crunches

Blackhawk Serpa level 3

The Serpa Level 3

I have been using this holster and I have to say that it is the only true update on a LE holster that has come around in years. I think the holster is a smooth and fast operator under ideal conditions. I have not had to defend the weapon in a retention situation, training or otherwise, but I feel like it could take a lot of punishment and at least remain on the belt.
As for retaining the weapon during a struggle I'm not that convinced. I'm not sure how sturdy the hood is and if I would depend on that alone to retain the weapon if the lower button is being depressed. Here's a quick overview:


Cons/Concerns:

1. The top release mechanism is just that, a mechanism that has more than one point of potential failure. The release on the hood relies on a spring to open. Could this break or otherwise become jammed? It is possible, springs and hinge points fail. This is just a thought because it has been 100% reliable for me during hundreds of practice draws.
2. The lower release button is a rocker design. It seems like it would be possible for debris to get lodged into the button system if the officer was forced down to the ground. Rolling onto the holster could apply 100s of pounds of pressure that could force rocks, dirt or snow into mech and prevent the button from moving.

Pros

1. Finger position is more natural and, despite what some critics say, safer. We have all been trained to position the finger in a pointing position and with just a bit of practice the button is always in reach.
2. Light weight
3. Smooth to draw from

I think some real training with the holster, putting it through some heavy duty retention exercises may be needed for me to really give a full recommendation. Relying on 2 mechanical systems to work before I can get my weapon on target is scary to think about. For me, I do have some faith in the holster, or I would not carry it, and plan on continue to practice with it. No real life data is available for duty use and failure of the serpa. Blackhawk claims that multiple departments are using the system, Virgina Beach, VA is one of the larger ones.

One thing is for sure all holsters can and will fail, you have to make your own choice and practice, practice, practice.

Tech and Tools and Fitness

I have decided to include some post on some tools of the trade. These mini articles are just for informative information only and they are MY OPINION.

Basic Resistance Training -Where to Start

Give me a Routine

A very common request with a difficult answer. However, there is a basic idea that is easy to understand, Nike says it best, "Just Do It".

The SAID Principle

SAID stands for Specific Adaptation to Imposed Demands. What does that mean? It refers to the principle of adaptation that your body uses to get stronger to meet physical demands that are placed on it. Specificity refers not only to exercise selection but also refers to how the exercise is done when lifting (fast/slow), and to the number of sets, repetitions, and amount of rest taken.

Basically this means that changing up your workout is necessary, it keeps you from plateauing and increases muscle gain.

Resistance Training

TRAINING METHODS

Structuring your workouts in resistance training

There are 3 basic goals that are sought after in weight lifting: Endurance, Hyper-trophy (growth), and strength. To a certain degree you can benefit in each area from resistance training but some methods of lifting will achieve a more specific result.

Here are some general rules for the beginner/intermediate exerciser.

ENDURANCE TRAINING:

2-3 sets

12-15 reps

<70%>

30-60 sec of rest between exercises

30-60 minute workout

HYPER-TROPHY:

3-6 sets

8-12 reps

70-80% of max weight

30-60 sec of rest between exercises

30-60 minute workout

STRENGTH:

3-5 sets

1-6 reps

>80% of max weight

120 +/- of rest

40-80 minute workout

The more advanced you are the better you will become at gauging your % of max weight, pushing yourself with more reps and sets, and extending the duration of your workout.

I am a big proponent of increasing the number of reps as your fitness and strength levels rise. If you have been doing the 3 set workout for a while you will see a difference adding 1-2 more sets to your foundation exercises like bench press and squat.

It's Time to GET BACK IN SHAPE

For those of you that have been "taking time off" from training it's time to get back up and moving.

Stay tuned, more info inbound!

Exercising outside: Know the OZONE LEVEL

Click here for Houston's level
When the summer starts winding down more people move outside to exercise. Air pollution is much higher during the summer months and we have had several "Ozone Warning" lately.

It has long been known that high levels of ozone exposure are dangerous to health, and levels of ozone are monitored in most metropolitan areas. In 1979, the Federal Health Standard for "good air quality" was set at .12 parts of ozone per 1 million parts of air for one hour (abbreviated as ppm/hour). The Canadian level is set at .08 ppm/hour, and experts in the U.S. have seriously questioned the margin of safety provided by the national clean air standard.

• Avoid exercising during rush hours (the CO level peaks during rush hours).
• Avoid high cigarette smoking areas prior to and during exercise.• Avoid combinations of high temperature, humidity and air pollution.
• Keep the amount of time spent in high pollution areas to a minimum (physiological effects of air pollution are both time and dose dependent).
• Be aware of seasonal variations in ozone levels. The ozone level is usually low in winter, increases during summer with a daily peak around 3 p.m., and reaches maximal values in early autumn.

Bust out of the routine!

Have you been doing the same routine for the past 6 months or longer? If so it is past time to switch things up. The most effective change you can make is in your number of reps and weight used.

Make a Change

If you have been lifting heavy and aiming for 5-10 reps then lifting lighter and aiming for 15-20 reps would be a big change. You will feel it.

• Adding a different machine or substituting one exercise for another is also a good option. That could mean something simple like changing the handles on the lat pulls or trying a machine that you have never used before.


• Adding a set can make a big difference. That is the first thing I recommend to more experienced lifters when they come to me. Most people get stuck on the 3 sets, I do 5 and sometime 6 on more compound movements. The only drawback is time, it will increase your workout time, just keep moving.


• Reorganize your workout. Try supersets or adjust your rest time between sets.


• Treadmill for eliptical or one of the other cardio machine that you have never tried.

Change is not easy and messing with your routine is a challenge, but it is very necessary. Your body and is an amazing machine and able to adapt, it has to be challenged to improve.

New "Research" on exercise

The Myth about Exercise

is a

Misleading headline

If you get a chance to read this article in Time Magazine please do. I have a real problem with how this information has been presented on the news.

Basically the article states that when people exercise they become hungry and eat more. Furthermore, some people seem more likely to engage in bad eating habits because they exercise. "Well I ran this morning so I can eat these chips", would be a good example. So, it is not that exercise is a myth, but will power can become more of an issue for those who workout. So again it comes down to what you eat more than anything else.

I do agree, as stated in the article, that will power is like a muscle and it becomes tired the more we use it. So it may be better to cheat once in a while just be sure to make it in moderation and make wise choices when you do.

Get started before you buy

I have a lot of people ask me about items to buy like pullup bars and boso balls, but I always find it interesting that most of these people have never worked out before. I mean, they have made no effort to workout on a regular basis, but they are prepared to go out and buy the newest thing they saw on TV.

It is a good idea to get a routine started, get out there and get active at the track or gym . So many guys are willing to buy equipment but have no desire to stick to a routine. What happens then, the new gear gets pushed to the corner. First, commit; make the decision to achieve your goal then buy the toys.

$$$$$$$$$$

Little Weight, A Lot of Effort

It doesn't take much to get a good workout. The most important thing is doing something and remember a little weight can go a long way.

1. The Jump squat using a medicine ball

Hold the MB at your chest. Begin by lowering yourself down to a fully squatted position as you did in the standard squat. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat.

2. My favorite, the Close Grip pushup, check it out on previous post.

3. The Chop Squat

Combining the Squat with a bicep curling motion

Combine these 3 movements, 3 sets each with 30 seconds or less of rest between sets.

Long Day, pack a lunch

Skip the fast food and pack a lunch.

It takes a bit of effort, but it could make all the difference in the world. One meal a week picked up through the fast food window may not kill you, but it could sabotage your diet and fitness efforts.

Pack a lunch and a health snack to get you through that long shift and extra job.

• low fat turkey sandwich
• tuna lunch kit
• left over chicken breast with brown rice
• fruit
• almonds
• snack bar -look for something less that 200 calories
• water

Medicine Ball Plank

The medicine ball plank is an advanced move for your core. As seen here, lock your core in place and find a comfortable position for your hands on a large medicine ball and hold until your form breaks or until total failure.

Challenge: During your plank perform slow tricep pushups until failure.