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Brian Copeland's
Core Fitness Newsletter
Issue #9 - 8/11/2007
1. Lessons On Life: "Guilt By Association"
2.
Training Tip: "Finally Toned Or Big Arms"
3. Nutrition Tip: "Post Workout Nutrition"
4. ABC Fitness & Yoga News: "Andrea DuCane Coming to Denver"
5. Personalized Program Design: "Tired of Not Reaching Your Goals?"
6.
Charity in Focus: "Precious Ones Outreach International"
1. Lessons On Life: "Guilt By Association"
Who you choose to hang out with may be effecting your fitness goals!
A study published in the New England Journal of Medicine and funded by the National Institute on Aging found that a person's chances of becoming obese went up 57 percent if a friend did, 40 percent if a sibling did and 37 percent if a spouse did. In the closest friendships, the risk almost tripled!
What does this tell us? We are creatures of association. We become what we hang around. We ARE influenced by our environment. All of those inner city kids who say they never had a chance just may have been right. Now for the record, just because we are influenced doesn't mean that you have no responsibility for your actions. A criminal can't say "I lived a hard life" and expect to not be punished by the law for a crime. People ultimately are still responsible for their actions and decisions. And for you just because life and people around you aren't fit doesn't give you an excuse to cop-out.
Rather I suggest you find groups or people to associate with who can help to motivate you. If you have a goal or a standard to maintain it is much easier to achieve your fitness goals. For instance, if you hung around with a group of people who all ate grilled chicken salads for lunch you wouldn't eat a cheese burger. If you hang around with a group of guys who can all crush the Captains of Crush Gripper #1 then you bet your butt that you will be soon closing it as well!
Here are some suggestions to find a supportive group:
1. Train at a studio in a small group atmosphere such as ABC Fitness & Yoga. All of the people come from different backgrounds but all come for one goal, to better themselves. And everyone does pretty much the same drills, the core kettlebell drills. This allows students of different classes to talk encouragingly with each other about their successes.
2. Seek a qualified coach to design your training plan and hold you accountable. Such as my Personalized Program Design.
3. Frequent internet forums where fitness and success are discussed such as the Dragon Door Training Forum.
4. Find a local event to compete in. Find something that is realistic but will push you to achieve higher levels. If you want some suggestions drop me a line.
5. Share your results with others. People who aren't interested in fitness simply won't care if you tell them your achievements, heck they might even resent you for it! Find someone or even a group that is motivated by seeing other's success. By becoming one of my clients either via the internet with my personalized program design or in person via private or group training you automatically become eligible to have your successes posted on my Hall of Achievement page which is also hung in my studio.
Eliminating any negative influences in life is always a great bet too. Unfortunately sometimes we call them family. While we can't drop our loved ones just because they drag us down we certainly can drop crappy friends. If someone is labeled as a "crappy friend" are they really a true friend?
What about dropping a bad job or a bad boss? If you work in a negative environment so that you are too tired to train when you get home then it is time to make a change.
What about dropping bad habits?
You get the idea. Life is too short to be unhappy and settle for what life has 'thrown our way'. Get out there and do something good for yourself!
2. Training Tip: "Finally Big Or Toned Arms"
I recently bumped into a friend I haven't seen in several months and one of his first comments to me was, "man your arms are big, what have you been doing?"
I realized that the last time this friend had seen me was in the winter when I had on long sleeves or a coat.
Well frankly I wouldn't consider myself "big", I try to stay pretty lean and athletic but I suppose my arms are bigger and more tone than the rest of the general population. I'll let you in on the secret to well developed arms.
Now generally speaking women want toned slender arms and guys want toned beefy arms. In my experience I have rarely had anyone truly want huge arms, they just want their arms to get noticed.
The Secret To Toned Or Big And Toned Arms:
The real key is that 80% of your success comes from 20% of your efforts.
That means that 20% of your exercises are getting you 80% of your results and the rest are mostly fluff. Lots of variety and lots of different exercises are not the key.
For instance, I don't do any "arm" work at all. I do compound movements such as military presses, pullups, 1 arm rows, etc. All of those exercises work multiple muscles within the body, including the arms.
If you were to take a long hard look at all of the exercises that you do in your training program and identify the top 20% of them what would they be? Which ones are giving you the 80% of your results? My advice, identify them and cut the other ones out completely. The other ones are nothing but time wasters.
Bench pressing, military pressing and similar movements will work most if not all of the major muscles of the upper body including the arms, especially the triceps. Cut out your tricep press downs, they only take up valuable recovery resources your body could be using, they also take up valuable time you could be spending doing another set of military press, or leaving the gym early to spend time with your kids or whatever!
Pullups, chinups, rows, etc. work all of the muscles that the pressing movements missed and they keep the shoulder stabilized and healthy and balance out your pressing strength. Plus, they work the arms, namely the biceps. Cut out your concentration curls, what a waste of time!
If you are a competitive bodybuilder then I'll concede that you need to do some specific arm training but once again it should be only 20% or less of your actual time spent training. 80% should be on compound movements that give you the most bang for the buck.
Your Recipe For Toned Arms:
Pick 2 major upper body exercises to focus on, such as the bench press and the bent over row or the military press and the chinup. Other drills are fine as long as they are money drills!
Perform those exercises in an alternating fashion; military press, rest, chinup, rest, military press, rest, chinup, rest, etc.
For toned arms perform 3 sets of 3 - 5 reps per set.
For big and toned arms perform up to 5 sets of 5 - 8 reps per set.
Stop 1 to 2 reps before your technique gets sloppy, stay away from muscular failure! If pushing to muscular failure was so hot then why haven't you made any progress in the last year? Top strength athletes know to avoid training to failure.
Oh you may experience a funny side effect on this program... Since you are performing compound movements you will get a toned chest, shoulders, back and midsection too! Imagine that, all from "arm" training!
Now add some quality leg training into the mix following the same principles and you have a well rounded program to work with.
Keep the fluff on late night TV infomercials, real progress happens here!
3. Nutrition Tip: "Post Workout Nutrition"
The topic of post workout nutrition has been hot for years. Here are some of the latest findings.
You should have a quick to digest protein and carb shake (low fat) during and immediately after your workouts!
Yes during!
Make a protein shake using mainly whey protein and add a simple carb such as fruit (I like to use strawberry preserves and frozen berries). For the average man make it about 30 grams of protein and 60 grams of carbs. For the average gal make it about 20 grams of protein and 40 grams of carbs. Increase or decrease based on whether you are trying to gain muscle or lose body fat and based on the amount of muscle you carry.
Sip, I say 'SIP' on the drink during your workout drinking about half of it during your rest breaks. At the conclusion of your workout drink the rest. Ideally you would take a creatine supplement at the conclusion of your workout as well. 3 to 5 grams will do the trick. You can find many great creatine supplements at the website of my client and friend Everett at Zupplements.com.
Look for a good high quality protein powder, not all are created equal. One that I highly recommend I decided to carry on my site, I use this one myself. XS Energy Power Nutrition Whey Protein Powder. Find it on my Nutrition page.
About an hour later have a nice fulfilling meal of protein and healthy fats and go low on the carbs.
Enjoy the metabolic effects, fat loss, muscle gain and quick recoveries will be your reward!
Oh, don't forget to reward yourself with a little naughty food once in a while! Just don't do it every day!
Train hard, eat clean!
4. ABC Fitness & Yoga News: "Andrea DuCane Coming To Denver"
If you missed last time you don't want to miss this one!
WHEN: Friday August 31st, from 6:30 PM to 8:00 PM.
WHERE: My studio in Aurora, CO
ABC Fitness & Yoga
2323 S. Troy Street Building 1 Unit 104
Aurora, CO 80014
5. Personalized Program Design: "Tired of Not Reaching Your Goals?"
One of my recent female clients went down 2 belt sizes in a month! She did it in just 15 minutes 3 - 5 nights per week and from the privacy of her own home using just her own bodyweight!
What are you waiting for?
Let's face it, we are our own worst strength and conditioning coaches. We are great at telling other people what to do with their exercise programs but we can't seem to figure our's out to meet our goals.
Whether you are an athlete who needs to perform better at their sport, a guy or gal who wants to look better at the beach, maybe you just want a healthy heart and joints or you want a combination of all three; I can help you get there.
What is Personalized Program Design?
A custom "personalized" training program for created just for you. I take into consideration your goals, time, lifestyle, equipment you have access to, etc. You follow this on your own at home, the gym or where ever. Have kettlebells? Barbells? Dumbbells? Just your bodyweight? No problem!
Who needs Personalized Program Design?
- New to Exercise:
- You know you want to get 'in-shape' but you have no idea of how to do it. Let me show you exactly what to do and how to progress.
- Wants to Work Out at Home:
- Custom made training program based on your lifestyle, time, equipment or lack there of.
- Hates Gyms:
- Join the club, or rather don't, I can't stand them either. Train at home with whatever equipment you have access to. You would be amazed what you can do with just your body weight if that's all you have.
- Short on Time:
- You CAN exercise for 15-20 minutes per day 3-6 days per week easy! If not you are making excuses. I'll show you how, and yes this is effective. But don't kid yourself, you will be working your butt off!
- Been Training for Years But Haven't Reached YOUR Goals:
- You need a fresh outside perspective on your training. You also need an experienced professional coach to show you the way. I am both of those. All you need to provide is the elbow grease and sweat!
Quit making excuses and treat yourself, you deserve it!
Learn more about my Personalized Program Design here
6. Charity in Focus: "Precious Ones Outreach International"
My friend Janet "Ama" Annan has a special place in her heart for orphaned and abused children all over the world. She is the founder of Precious Ones of God Outreach International a non-profit organization that takes in orphaned and neglected children and gives them clothes, housing, food and schooling. I have volunteered my time and talents with this organization and can tell you that they are legitimate and make a real difference in the lives of hurting children. In fact, Janet and her husband both work full-time jobs just so they can provide more money to help the children. She can use all of the support she can get. No guilt trip but if you are moved in your heart then please visit her at her website here.
Until next time, train and eat like ATHLETES not hamsters and reap the rewards of a healthy, lean, sexy/studly body!
Brian Copeland, RKC
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