The Benefits of Weight Training

Some people are cardio junkies and although there are benefits to this mode of exercise such as building endurance and stamina within the leg muscles...but it's not optimal for long term strength and power. 

Additionally, as muscles become stronger, your physical output becomes easier...it lowers blood pressure and cholesterol levels and is also a very good for your heart.  Weight training does not mean you are going to bulk up, those very muscular individuals you are thinking of work very hard and have a very strict diet and also do a ton of isolation exercises geared at giving them the output you see.  So don't worry about that.  With all that said, each time you work out, you tear your muscles when they heal they become tighter not looser or more bulky (again that bulk comes from their diets).  This actually makes you look leaner and well toned.

Here are some specific reasons to start weight training:

*  It increases metabolic rate (rate at which your body burns calories)
* Adds muscle and prevents muscle loss, which as I mentioned earlier has a host of benefits (especially for women)
* It increases bone density and bone strength (again a very good thing for post-menopausal women and women prone to osteoarthritis and osteoporosis)
* It offsets muscle loss that naturally occurs as we age

There are several other benefits, but those are just a few that are functionally important to some of us.

There are some terms that you may come across in magazines or hear frequently in the "workout/exercise circle".  This is what they mean....

Reps         - Short for repetitions of exercise
Set(s)        - A set is a group of repetitions
Super sets - A group of repetitions done without rest or any break in between.
Resistance - Resistance is sometimes called "load" - the amount of weight used to perform an exercise
Rest          - This is the amount of time you rest between sets

Form:

Simply put, bad form could lead to injury (in the long run).  Depending on the exercise, start with no weight, then progress to lifting lighter than what you can lift.  Some people go too heavy to start, (usually not warmed up properly) they loose proper form and this may subsequently lead to injury. 

* Eliminate unnecessary bouncing, swinging and the use of momentum (as much as possible) while lifting.
* Pick up and lower the weights in a (slow)controlled manner.
* Try not to avoid body parts or certain exercises because you think they are too difficult. Maybe you can start your workout with the exercises you don't like and then end with your favorites.

Useful information:

1. Want Muscle, Go Heavy – Heavy weights and low repetitions are ideal for muscle building. Be certain to use form without swinging or you can cause injury or eliminate the benefits of the exercise. The reps per set for strength and power 5-8.
2. Want to get Slim, Go Reps – The opposite of a muscle-building strategy, this one uses more repetitions with less weight. 12-20 reps per set is a good rule of thumb.
3. Want to get Strong, Use Your Entire Body/Body Weight – Exercises that focus on specific muscles won’t create as much all-round strength as body weight exercises. The bench press and your standard push up work almost the same muscles. But because a push up uses your entire body, it will work more stabilizer and other smaller muscles as well.
4. Core Work - Core exercises, work the abdominal, obliques and lower back muscles.  Weight training does require often times to have a stabilized core, but doing some core work on the side would definitely add to a well balanced program.

12-20 reps - Lighter weights/loads used for leaning out (getting slimmer) - typically 60 secs rest between sets
8-12 reps   - For muscle growth - typically 60-90 secs rest between sets
5-8 reps     - For strength and power development (typically heavy loads/weights) - typically 120 + secs rest between sets

Add a little weight to your life, it would do your body some good.  Don't forget to warm up and cool down and feed your muscles with some good, healthy, well prepared protein after you work out.  (In the form of a protein shake or my favorite post workout meal, boiled eggs and sweet potatoes...yummy)

"Nobody ever drowned in sweat!!" - Jack "BEAR" Roberts

            

Many of us are fearful of attempting new things, but a while ago someone said: "The definition of insanity is doing the same things over and over and expecting a different result".  If it works for you, by all means keep doing it, not only that...show others how.  But, if it's not working...IT'S TIME FOR A CHANGE. 

Here are some steps you can take:

*  Eating nutritious and well prepared foods (Examples are on the food list)

*  Becoming active (Sample workouts are below)

*  Proper supplementation (List of some good choices are below)

Let's get the party started:

WORKOUTS:

Below is a list of bodyweight exercises and their descriptions, choose 5 out of the bunch whenever you work out, DIFFERENT ONES EVERYTIME.  DO NOT DO THE SAME 5 EXERCISES OVER AND OVER, there is enough to go for 30 days and beyond.  The rep range would be the same for each exercise, but for each set the order would change.  Here's an example:

Monday's workout:

A) High knees

B) Butt kicks

C) Chair Dips

D) Overhead squats

E) Plank

So those are your 5 exercises choices, they are to be done for 12 reps each and do as many sets in 30 mins, rest for 30 secs btw sets, but don't take a break after the set has begun (UNLESS YOU REALLY HAVE TO):

Set 1:  A, B, C, D, E

Set 2: B, C, D, E, A

Set 3: C, D, E, A, B

Set 4: D, E, A, B, C

And so on...hopefully you see the pattern here.  Keep going for 30 mins, and for those of you who already have an athletic base...don't take as many breaks.  So in the above layout, it shows a 2min break overall...don't take any breaks if you can or take one 30 sec break.  (PLEASE NOTE I SAID FOR THOSE OF YOU WHO HAVE AN ATHLETIC BASE, this is not advisable for someone who hasn't workout out in a long time)

Here are your choices:

1)   Burpees

2)   Lunges

3)   Air Squats

4)   Y Squats

5)   U Squats

6)   T Squats

7)   Push ups

8)   Pull-ups

9)   Box jumps

10) Chair dips

11) Plank

12) Wall Sits

13) Jumping lunges

14) Walking lunges

15) Overhead squats

16) Mountain Climbers

17) Squat thrusts

18) High knees

19) Butt kicks

20) The crucifix walk

21) Spidee crawls

22) Running sit up

Notations:

Some of these are exercises I've either adjusted or made up on my own, the others can be found on youtube or google.

* Y Squats - Performing the standard squat with your hands straight into the air in the shape of a Y, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* U Squat - Performing the standard squat with your hands straight into the air in the shape of a U, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* T Squat - Performing the standard squat with your hands straight into the air in the shape of a T, weight in the heels as usual and knees out with toes pointing in the same direction as knees, just arm position is different. Do no use heavy weights to do this exercise, it is difficult enough if done correctly. For this exercise instead of 12 reps, make it 20

* Wall Sits - Stand with your back against a wall legs are outside of your hips, toes pointed outwards and away from the wall.  Slowly slide your back down toward the floor, keeping contact with the wall the entire time till your knees and waist are in the same line, slide down about an inch lower now.  Raise your arms to be at shoulder level and bend your elbows so the back of your hands are against the wall.  Leave your hands there and do 12 reps of this exercise...always going about an inch below where your knees and waist are in line.

*  Overhead Squats - Perform the standard squat as described above, this time using a broom stick.  Holding with a really wide grip and raising the stick above your head, your shoulders should be close to your ears at this point and the stick directly over your head.  Squat down to a seated position.  For those your you who have knee issues or flexibility issues, use a chair...tap on the edge and raise to a standing position.

* The Crucifix Walk - Get into the standard plank position, this time have your thumbs touching, walk the right hand an inch to the right, then the left, repeat till you can no longer walk your hands out, then return to the starting position.  Repeat 12 times.

* Spidee Crawls - Get into the standard plank position, bring our right knee to your right elbow, walk your right hand forward, walk your left knee to your left elbow and then your left hand forward.  Reverse the movement, keeping your butt/body as low as you can. 

Supplementation:

 

Omega 3 fish oils: http://www.strongerfasterhealthier.com/pdf/howtoreadlabels_sfh.pdf

 

For those of you outside of the united states...if you need this product, we can make it available to you.

 

NEVER, NEVER, NEVER GIVE UP!!! - Winston Churchill

THE PALEO CHALLENGE REVEALED.......

This week, we prepare for the challenge which starts in just 5 days.....soooo clean out the potato chips from your pantry, all the milk in the refrigerator and restock with the list below.  It is that simple.  Now in the spread sheet below, add your favorite veggies or eliminate anything you don't like.  I happen to stay within the bracket of just a few and I don't get bored because I interchange them a lot and cook them in various ways.  With that said, your spreadsheet is tailored towards your likes (cause you took off what you didn't like....got it? Cool).  Now, go from left to right on the page and your have a protein, a veggie, a fruit, a nut/seed (as a snack or part of a meal), oil to cook or garnish with, seasonings to add flavor and a beverage.  Even if you have no clue how to cook these foods, please don't say you don't know what to eat.  The issue is HOW to prepare them right? 


The spreadsheet/food list and the workouts are posted in our google group which is listed below.  Our images will be in there (our sexiness on display for our eyes only *wink*)

Please note that I am not in anyway suggesting that you starve throughout the duration of the challenge....if you are hungry, please EAT any food from the prescribed list.  DO NOT STARVE YOURSELF.  Snack between meals....cherry tomatoes or baby carrots are great to have between meals (I personally have these lavishly between meals).

The rules of the game:

• Keep a food log everyday and update it in our online Paleo groups - http://groups.google.com/group/KKPaleo (by invitation only)
• Eat only what's on the prescribed list (if you fall off the wagon, it's OK....just get back on)
• Eat, Eat, Eatttttt....especially if/when you feel hungry
• Do not purge during this process
• Pictures do not lie...send your pictures within 3 days of completing the challenge...(the same type front and side in the same type of clothes you took your original picture in).
• Try to get organic cuts of meat and for those of you who are non chicken, turnkey or beef eaters, I took care of that as well.  All lean cuts of meat, fish, seafood and eggs you can eat
• No GRAINS or cereals at all (if you are not sure, google grains for a list and stay away for 30days and see what happens next)
• No beans or peas (legumes)
• No dairy products
• NO SUGARS including no artificial sweeteners - no agave, no honey, no molasses...got it? Good *wink*
• DO NOT overdo it with the nuts please (speaking from experience here)
• Avoid starchy vegetables eg. potatoes

(Any questions or issues, please feel free to contact me here or via email) A youtube video will soon follow to clear up any confusions or to answer any questions you have...so ask away.

Now You Decide!!

The Paleo Challenge is just 12 days away. And I am receiving mixed emotions, as I expected. Change is inevitable, but no one said it was easy. So I initially set out to write this week about the benefits of doing the Paleo Challenge when I read the most startling article. And I was relieved...I no longer had to tell my dear friend that living this clean lifestyle was not against the beliefs of God (*raised eyebrow*), nor do I have to convince someone well over her weight that this lifestyle would help eliminate her aches and pains and finally, to my friend who calls my food "cardboard"....yes, this one is especially for you.

[Before I begin, I would like to say...I ate and still occassionally eat burgers (portabella mushrooms instead of buns though),  I ate snacks just like the next person, I also ate many types of healthy breads etc.  I am not judging anyone for loving what they love, I am just indicating there may be a better way to eat, a less processed way to live.....I was overweight AND although I loved working out I did not see a significant difference.]

In this article, it shows how fast foods do not decompose. It claims that the items in question are held in a museum for display since 1989 and to this day it still has not decomposed. This may seem fascinating to most, but not for me. I started thinking of all the bread I've consumed, possible produced by the same company or one with similar practices (that stocks the Burger King and Mc Donald's and other fast food chains). Imagine there is so much chemicals in the food mold won't engulf it?

My pre-paleo days were filled with 12 grain and Ezekiel bread, which both have a 2 week shelf life or longer if refrigerated.  My fascination then became, if after so many years it hasn't broken down to nothingness....what lasting effects did it leave in my body.

Now I practically cook almost everything I consume and although this may seem unrealistic to most, where there's a will there's a way. I cook most of my meals in minutes and typically outside of my kitchen (put it in and walk away sorta system).

This is where the expression: KNOWLEDGE IS POWER comes to mind. Don't feed yourselves or your children this crap, and I'm not just talking about fast food. I'm saying processed foods, cause they are produced by the same companies. And to those of you outside of the United States, don't think you're exempt...read your labels. Make an informed decision about your health and the lives of your children.

The Paleo Challenge may seem difficult, impossible even but your life is worth every day you choose to eat clean and stay active. People used to commit suicide by slitting their wrists, consuming poisonous substances, jumping off a bridge even...those were their choices. And though it's sad and unfortunate...it was THEIR CHOICE. Don't slowly commit suicide because you like the taste of pringles or bread, decide that you are worth it and make a change. It starts with YOU.  And now you know, so YOU decide.

The Paleo Challenge starts in 12 days.....

See attached link for the article about the burger that won't decompose, view the CNN coverage also.

 http://www.NaturalNews.com/030074_Happy_Meal_decompose.html

Doing it RIGHT!!

The Paleo Challenge is right around the corner, so here's some motivation to get your mind right for the journey.


There are a few things I would like to reinforce:

• Nutrition is KEY - if you don't feed your body properly, you can't push it to its limits to endorse change.  You would actually be stressing your body and breaking it down.
• Always keep moving - create a workout plan with appropriate rest days and stick to it. Don't stall for a week or two....EVER.
• You must destroy in order to rebuild - A brand new building isn't constructed on top of an old building.  The entire lot is usually cleared out, to make room for the new structure.
• If you don't think that you can't I'LL give you a good reason to keep going.

INTRODUCING: SHANI ARIEL MOJICA

This is Shani on March 21st 2009 - frontal view and side view.

Shani was plagued by bulging waistline from a young age, tipping the scales at 215lbs by the tender age of 17years old. Shani is a living example that ANYTHING IS POSSIBLE.  Most people may believe, they were born to be plump...big boned, could never be smaller, their parents are big, their family....blah blah blah.

Ok to the nay sayers:

This is the: Optimum Nutrition/American Bodybuilding Sponsored Athlete AND The Miss Bikini Universe 2010..... Shani Ariel Mojica

CONGRATULATIONS Shani, you looked amazing this past weekend while competing at the Tribeca Theatre.  This is her third competition and her entire story can be read at www.bodyspace.com/shaniariel  She is a sponsored athlete guys, determination and confidence came during the journey and it stuck till the end.  She was glowing on stage and there are many others like her.  My friend who competed that day as well, was 250lbs and  now wears a size two, one woman had a back injury and couldn't walk much less for lifting weights, wearing heals and competing....they all did it, and so can we.

I just need your dedication for 30 days, try it my way and prove me wrong....Don't let Shani's story go to waste, discipline and determination are key.  Feed your body right, and move....move.....move all the way to a healthier, leaner, happier you.  Free your mind from everything that you think you know and open yourself up to possibilities of a awesome future.

PLEASE NOTE:  I am not promoting bodybuilding, I am simply showing you that people have different goals, Shani wanted to be healthier, and decided to compete.  I am just promoting a healthier lifestyle choice....one that should be seriously considered!!

Don't forget to subscribe to the youtube page: karlenex.

To those of you interested in the paleo challenge, please send your before pictures to karlene.x@gmail.com, the website: kilterathletics.com will be up and running soon so stay tuned.

The LADDER Interval Workout

Traditionally the "Ladder" interval workout is an incremental change either ascending or descending of a particular exercise.  For example: You're doing push ups, in 1 min you do 1, min 2 arrives you do 2 and so on until you can't do anymore.


For individuals new to working out, do the following:

* Do a 4-5 min warm up incorporating stretching within the 1st min, a step touch, grapevine or knee to chest (without hopping) and lastly do something intensity (if you choose) like jumping jacks or high knees with a jump.

* Walk 1 mins in one direction and take 1 min to come back to the starting position.  Now using the "Ladder" concept, do 1 squat, walk again then come back and do 2 squats etc.  Rest as needed, also please hydrate during this process.  Build up to 5 reps, then do the same in descending order.

Remember to keep your weight in your heels at all times and if this is difficult for you, sit in a chair and get back up quickly (yet keep your balance, almost like a but tap on the seat). Also don't allow your knees to come inwards or over your toes. Chart your progress: how many reps and rests you needed within a 15min period.


For the more experienced/advanced individual, do the following:

* Do a 4-5 min warm up of your choice, I would still recommend not going into high intensity until the very end, maybe a light jog (if you choose)

* You will be doing two moves, the push up and the squat.  For the push up, there are progressions/variations.  You can either do it on the wall or on the floor, you chose your difficulty level here.  If you choose to do them on the floor, you can have your knees bent or straight.  Remember to keep your head, shoulders, back and butt in alignment, so no slouching.

Your reps for your "Ladder" move are as follows:
5 push ups,    5 squats
10 push ups, 10 squats
15 push ups, 15 squats
20 push ups, 20 squats

Do as many of these in 10 mins.  Recorder your reps and time, so when you do this again, you can chart your progress. Hydrate when needed and also, should you feel to rest fight it as much as possible, but if it's inevitable take a short break and get back to it....as many reps in 10 mins remember.

For all levels, be sure to cool down.  Do not stop the movement and sit down, stretch the muscles worked.  Calf, hamstring, quad, bicep, tricep muscles....give them a nice stretch before hitting the shower, they'll thank you for it.

Be sure to check out my nutrition suggestions on www.youtube.com - karlenex

SOME FACTS ABOUT SUGAR!!

Some of us have a love affair with sugar.  It's a fact...so take a good grip of these facts and determine for yourself how much or how sweet sugar really is:

• Sugar can supress the immune system
• Sugar can cause juvenile delinquency in children
• Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children
• Sugar can increase reactive oxygen species (ROS), which damage cells and tissues
• Sugar can lead to ovarian cancer
• Sugar can cause osteoporosis
• Sugar can cause arthritis
• Sugar can lead to alcoholism
• Sugar can cause to tooth decay
• Sugar can cause vericose veins
• Sugar can cause hemorrhoids
• Sugar can cause toxemia during pregnancy
• Sugar can increase cholesterol
• Sugar can contribute to diabetes
• Sugar can cause cataracts
• Sugar can ruin the sex life of both men and women by turning off the gene that controls the sex hormones
• Sugar can cause obesity
• Sugar cause inflammation

Now this is just a handful of reasons why sugar is not the best thing for our bodies.  Sugar is naturally found in various foods, but to keep the shelf life of certain items more sugar and even sodium are added.  When we consume these goods any number of things can happen (all in the bad sense) when coupled with inactivity, genetics, lifestyle, sleep and a number of other factors. 

Some time ago, our society was made up of mostly slender people.  Overweight people stood out amongst the crowd.  Now the reverse is true, it is especially sad when we are facing an obesity epidemic in children.  People are claiming to be "born fat" these days...it has nothing to do with what they're putting in their bodies or their lifesyles in general, but soley to do with genetics.  Which in my opinion is vastly incorrect.  We may not be able to change our height or the color of our skin or eyes...but because your mom/dad died with high blood pressure issues, obesity related problems including cholesterol etc, doesn't mean you have to.  Change is necessary sometimes to carry on a species.  In our case it's absolutely true.

Think about your choices and when you choose something rich in sugar also think of the consequences your body will then have to face.


Visit youtube, search: Karlenex and enjoy. 
Change will come, if only you allow yourself to change.
Resources: Suicide by Sugar by Nancy Appleton, PhD and G.N. Jacobs