tag:blogger.com,1999:blog-90031106407704674402024-03-17T23:03:13.287-04:00.Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.comBlogger396125tag:blogger.com,1999:blog-9003110640770467440.post-84668666489877197502018-03-23T12:59:00.002-04:002018-03-23T12:59:33.412-04:00<div style="text-align: center;">
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<span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;">PLEASE NOTE;</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;">ALPHA EDGE FITNESS WEB SITE AND FACEBOOK HAVE BEEN INACTIVE FOR SOME TIME NOW. THOUGH INACTIVE i HAVE LEFT BOTH UP BECAUSE I STILL GET A LOT VIEWS, COMMENTS AND SOMETIMES QUESTIONS. PLEASE FEEL FREE TO VIEW ALL PAST POSTS AND SAVE THEM IF YOU LIKE.</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;">THERE ARE SIMPLY NOT ENOUGH HOURS IN THE DAY THESE DAYS TO DO 4 OR 5 ARTICLES EACH WEEK</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;">BUT I APPRECIATE YOUR PAST AND PRESENT PATRONAGE.</span><br style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;" /><span style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; text-align: start;">HOPEFULLY YOU LEARNED A FEW THINGS. I KNOW I DID.</span></div>
Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com1tag:blogger.com,1999:blog-9003110640770467440.post-88838187919739324232017-08-28T06:30:00.000-04:002017-08-28T06:30:22.930-04:00That Awkward Moment .....<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: x-large;"><b><i>That Awkward Moment</i></b></span></div>
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<br />Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com21tag:blogger.com,1999:blog-9003110640770467440.post-58886931496257697132017-08-14T07:34:00.001-04:002017-08-14T07:34:48.299-04:00Almond Butter is Good for You<br />
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-18297324586989207992017-06-15T08:27:00.001-04:002017-06-15T08:27:26.630-04:00Your shirts say Tap Out and UFC but...<div class="separator" style="clear: both; text-align: center;">
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<br />Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com2tag:blogger.com,1999:blog-9003110640770467440.post-59665444425307354022017-06-13T06:30:00.000-04:002017-06-13T06:30:06.115-04:00Getting Strong has more benefits than you think<br />
<span style="background-color: white;"><b><i><span style="color: red;">I know it's been a while since I've posted any new articles. Writing and posting is very time consuming and, well, life and other responsibilities have been getting in the way. I apologize and I'm going to try to make more time. In the meantime, I'll try to at least share some thoughts and information passed on to me by others.</span></i></b></span><br />
<span style="color: blue;"><span style="background-color: white;"><b><i><br /></i></b></span></span>
<span style="background-color: white;"><b><i><span style="color: red;">The following is an email I received from Jason Ferruggia at</span><span style="color: blue;"> Renegadestrengthclub.com</span></i></b></span><br />
<span style="background-color: white;"><b><i><span style="color: blue;"><br /></span></i></b></span>
<span style="background-color: white;"><b><i><span style="color: blue;">I understand that "body shaming" is not only politically incorrect but it's also rude and just plain wrong. But, be honest with yourself, we all do it, consciously or subconsciously. It's just hard-wired into us through eons of human development. The best you can do try to look past it and NEVER EVER verbalize it or keep you from trying to find the best in people.</span></i></b></span><br />
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<span style="background-color: white;"><b><i><span style="color: blue;">So read Jason's letter and let me know what you think.</span></i></b></span><br />
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<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 12.8px;">On my flight back from Seattle I sat next to a 52 year old guy named Dexter</span><span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; font-size: 12.8px;"></span><br />
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<span style="font-family: "arial";">Cool dude who was super easy to talk to. I love meeting new people and flapping my gums to just about anyone. So we rapped for most of the three hours. </span></div>
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<span style="font-family: "arial";">We talked about psychology, mindset, leadership, marketing, evolution, political correctness and the pussification of man. </span></div>
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<span style="font-family: "arial";">He told me about his recent foray into lifting and what he was doing in the gym. Seemed to be really into it and said he felt great when he was getting stronger. Unfortunately, he injured his back while deadlifting. That means he's on the shelf for a while. </span></div>
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<span style="font-family: "arial";">Bummer. I hope he doesn't let this injury lead him back to a sedentary lifestyle. </span></div>
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<span style="font-family: "arial";">Anyway, one thing he said stood out above everything else...</span></div>
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<span style="font-family: "arial";">"People treated me differently."</span></div>
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<span style="font-family: "arial";">I heard but asked him to repeat it. I wanted the impact to resonate with him. Of course, I knew the answer, but I asked why he thought that was. </span></div>
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<span style="font-family: "arial";">"I carried myself differently."</span></div>
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<span style="font-family: "arial";">There was more, but that's the big takeaway. </span></div>
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<span style="font-family: "arial";">Getting stronger impacts every single aspect of your life. </span></div>
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<span style="font-family: "arial";">Almost everyone you encounter will treat you better. The lady scanning your ticket, the guy taking your drink order, your boss, coworkers, spouse, friends, everyone. </span></div>
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<span style="font-family: "arial";">Before we landed Dexter asked me one final, difficult-to-answer question. "What's the one thing that can improve overall human performance more than anything else?"</span></div>
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<span style="font-family: "arial";">Wow. Tough one. </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="font-family: "arial";">I thought of Mya Angelou's quote. I thought of Muhammand Ali's line about "service to others is the rent you pay for your room here on earth." </span></div>
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<span style="font-family: "arial";">I do my best to live up to both. </span></div>
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<span style="font-family: "arial";">But if you don't take care of your physical body, first and foremost, you can't do your best for others. Your relationships, your finances, your mood, your cognitive function, and your energy levels will all improve if you become physically strong. </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="font-family: "arial";">It changes everything.</span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="font-family: "arial";">Start this week the right way. </span></div>
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<span style="font-family: "arial";">Come get strong with me:</span></div>
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<span style="font-family: "arial";"><a data-saferedirecturl="https://www.google.com/url?hl=en&q=http://clicks.aweber.com/y/ct/?l%3DMv1.Q%26m%3DJISYwHOQvWY2Py%26b%3Di78NwAoc11_uSJOyiEke4Q&source=gmail&ust=1497373132468000&usg=AFQjCNHz1p7VyOAVnqOb7C7pLqLmt_bJyw" href="http://clicks.aweber.com/y/ct/?l=Mv1.Q&m=JISYwHOQvWY2Py&b=i78NwAoc11_uSJOyiEke4Q" style="color: #1155cc;" target="_blank">www.RenegadeStrengthClub.com</a> </span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px;">
<span style="font-family: "arial";">Jay Ferruggia</span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com1tag:blogger.com,1999:blog-9003110640770467440.post-48291353713387248602017-03-09T14:42:00.000-05:002017-03-09T14:42:03.094-05:00That Awkard Moment When......<div style="text-align: center;">
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-43561266256429054182017-02-06T06:30:00.000-05:002017-02-06T06:30:16.826-05:00Have you Abandoned Your New Years Resolutions Yet?<div align="center" style="background: white; line-height: 19.2pt; margin-bottom: 19.2pt; margin-left: 0in; margin-right: 0in; margin-top: 0in; text-align: center;">
<b><i><span style="font-family: "helvetica" , sans-serif; font-size: 18pt;">HAVE
YOU ABANDONED YOUR </span></i></b><b style="line-height: 19.2pt;"><i><span style="font-family: "helvetica" , sans-serif; font-size: 18pt;"> NEW YEARS RESOLUTIONS YET?</span></i></b></div>
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<span style="font-family: "helvetica" , sans-serif;">By the end of February, most New Year’s fitness resolutions are
abandoned.<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif;">Gold’s Gym analyzed check-in data among its more than three
million members over the past four years. Researchers found that gym attendance
among new members begins dwindling 41 days after the New Year (Feb. 10), with
most new gym-goers falling off what they call the “fitness cliff” by Feb. 24<b>.(55 DAYS)<o:p></o:p></b></span></div>
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<span style="font-family: "helvetica" , sans-serif;">Do you know how long it takes the average person to form a new
habit? (Good or bad). <b>66 days</b>. That
means that if all those drop outs just had the intestinal fortitude to work at
their resolution for only 11 more days many would form a new habit and would
probably stick with their resolution to improve their health.<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif;">Quitting on a goal is sad enough. If you going to quit within days
of being successful why did you bother to start in the first place?<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif;">Don’t be a quitter. You can do this!<o:p></o:p></span></div>
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<span style="font-family: "helvetica" , sans-serif;"><b><i><span style="font-size: large;">Send question or comments to <a href="mailto:alphaedgefitness@gmail.com" target="_blank">alphaedgefitness@gmail.com</a> or comment below.</span></i></b></span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-37549118195379409842017-02-03T06:30:00.000-05:002017-02-03T06:30:07.765-05:00Low Carb Days....<div style="text-align: center;">
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-29865424249122297192017-01-31T06:30:00.000-05:002017-01-31T06:30:08.262-05:00Is There Such a Thing as a Fat Gene?<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>Is There Such a Thing as a "Fat Gene"?</i></b></span></div>
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<span style="font-size: x-large;"><b><i><br /></i></b></span></div>
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<span style="font-size: large;">Yes. it's called the "FTO Gene" and has been associated with obesity risks. So there is, in fact, a genetic factor in obesity. </span></div>
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<span style="font-size: large;">But FTO does not make you fat directly. It appears to affect satiety, which means you tend to consume more calories before feeling full than people without the gene.</span></div>
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<span style="font-size: large;"><b><i>But that's not the whole story! </i></b></span><b style="font-size: x-large;">In a multitude of studies involving almost 10,000 individuals over many different ethnic origins, <u>the weight gain attributable to the FTO gene averages only 6.6 pounds.</u></b></div>
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<span style="font-size: large;">And, no, the FTO gene does not make it more difficult to lose excess weight.</span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-16297788780120530042017-01-30T06:30:00.000-05:002017-01-30T06:30:05.434-05:00You're Magnesium Deficient <div style="text-align: center;">
<span style="font-size: x-large;"><b><i>You're Magnesium Deficient </i></b></span></div>
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<span style="font-size: x-large;"><b><i><br /></i></b></span></div>
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<span style="font-size: large;"><i><b>Eighty-five percent of Americans are deficient in Magnesium and don't even know it. For athletes, the rate is even higher.</b></i></span></div>
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<span style="font-size: large;"><i><b><br /></b></i></span></div>
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<span style="font-size: large;">You may think you're immune to this common deficiency because you eat a banana every day. But think again. You're have to consume 9 bananas each day just to meet the Recommended Daily Requirement (RDA) for magnesium for the "average American" (meaning sedentary and overweight). Any type of athletic endeavor requires more.</span></div>
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<span style="font-size: large;"><i><b>You might ask, "If I'm deficient and don't even know it why is it a big deal?" </b></i></span></div>
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<span style="font-size: large;">Magnesium plays a part in over 350 biochemical reactions in the human body. These reactions are crucial in energy production, protein synthesis and insulin metabolism, temperature regulation, formation of healthy bones and detoxification functions. Lack of magnesium results in poor athletic performance and workouts, muscle cramps, difficulty losing fat, poor recovery, excessive anxiety, kidney stones,insomnia, high blood pressure and even heart arrhythmia. </span><span style="font-size: large;">Lack of magnesium also affects brain function.</span><br />
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<span style="font-size: large;"><i><b>Why are so many of us deficient in magnesium? </b></i></span></div>
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<li><span style="font-size: large;"><b>Crappy Soil. </b>Magnesium has been depleted over the years and not replaced. So plants don't contain as much magnesium as they once did. Look around your local garden store. You won't see a lot of fertilizers containing magnesium.</span></li>
<li><span style="font-size: large;"><b>Modern diets-</b>Too many carbonated drinks-the phosphate binds with magnesium and prevents absorption. Too much sugar causes the body to excrete magnesium as does caffeine and many prescription drugs. Refined grains in bread and pasta have 97% of the magnesium stripped out of them. Mainly, most people just don't eat enough of the foods high in magnesium such as green leafy vegetables, seaweed, beans, nuts, avocados and bananas.</span></li>
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<span style="font-size: large;">The RDA for men is only 420 mg/day and 310 mg/day for women. Any kind of strenuous exercise increase the need for magnesium by as much as 20%.</span></div>
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<span style="font-size: large;">Your doctor can check your level of magnesium and other minerals with a simple fasted blood test.</span></div>
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<span style="font-size: large;">If you are deficient, as 80-85% of Americans are, you're probably going to have to supplement you diet. If you do, purchase a good brand and choose the <i style="font-weight: bold;">chelated form </i>rather than the oxide form.</span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-83451325219891837532017-01-27T06:30:00.000-05:002017-01-27T06:30:15.839-05:00When Someone has Been Lifting for a Week<div style="text-align: center;">
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-19974424161280121852017-01-25T06:30:00.000-05:002017-01-25T06:30:13.052-05:00Sugar, By Any Other Name...<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>Sugar, By Any Other Name...</i></b></span></div>
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<span style="font-size: x-large;"><b><i><br /></i></b></span></div>
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<span style="font-size: large;">Everyone knows the quote from Shakespeare; "<i>A rose by any other name would smell as sweet ..."</i></span></div>
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<span style="font-size: large;"><i><br /></i></span></div>
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<span style="font-size: large;"><b><i>Well, sugar by any other name is still sugar.</i></b></span></div>
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<span style="font-size: large;">I've written, several times, about how the food companies go to great length to hide ingredients in their food labels while still conforming with legal requirements. But I'm not sure most people realize just how far they push the envelope.</span></div>
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<span style="font-size: large;">So here is a list of <b>81</b> ingredients found on food labels that all mean basically the same thing- <b><i>Sugar.</i></b></span></div>
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<span style="font-size: large;"><b><i><br /></i></b></span></div>
<div style="text-align: left;">
<span style="font-size: large;">Highlighted names I thought were particularly inventive. Some I even gave a gold star (*)</span></div>
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<span style="font-size: large;"><b><i><br /></i></b></span></div>
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<span style="font-size: large;"><b><i><br /></i></b></span></div>
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<b><i>Anhydrous dextrose</i></b></div>
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<b><i>Agave</i></b></div>
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<b><i>Agave syrup</i></b></div>
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Beet Sugar</div>
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Brown sugar</div>
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<b><i>Barley Malt</i></b></div>
<div style="text-align: left;">
<b><i>Cane juice</i></b></div>
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<b><i>Cane juice solids *</i></b></div>
<div style="text-align: left;">
<b><i>Cane juice crystals*</i></b></div>
<div style="text-align: left;">
Cane Sugar</div>
<div style="text-align: left;">
Cane syrup</div>
<div style="text-align: left;">
<i><b>Caramel</b></i></div>
<div style="text-align: left;">
<b><i>Carob syrup</i></b></div>
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<b><i>Caster sugar</i></b></div>
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Coconut sugar</div>
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Confectioners sugar</div>
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Corn syrup</div>
<div style="text-align: left;">
<b><i>Corn syrup solids*</i></b></div>
<div style="text-align: left;">
<b><i>Crystalline fructose*</i></b></div>
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Date sugar</div>
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<b><i>Demerara sugar</i></b></div>
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<b><i>Dextran</i></b></div>
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<b><i>Dextrose</i></b></div>
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<b><i>Diatase*</i></b></div>
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<b><i>Diastatic malt*</i></b></div>
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<b><i>Dehydrated cane juice* (Love these next 4-Know what you get when evaporate cane juice? Sugar.)</i></b></div>
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<b><i>Evaporated cane juice*</i></b></div>
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<b><i>Evaporated cane syrup*</i></b></div>
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<b><i>Evaporated sugar cane*</i></b></div>
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<b><i>Fructose</i></b></div>
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<b><i>Fructose crystals</i></b></div>
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<b><i>Fruit juice crystals</i></b></div>
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<b><i>Fruit juice concentrate</i></b></div>
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Glazing sugar</div>
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<b><i>Glucose</i></b></div>
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<b><i>Glucose solids</i></b></div>
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<b><i>Glucose syrup</i></b></div>
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<b><i>Golden sugar ( if it's "golden" syrup it must be ok)</i></b></div>
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<b><i>Golden syrup</i></b></div>
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Granulated sugar</div>
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<b><i>Grape sugar</i></b></div>
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High fructose corn syrup</div>
<div style="text-align: left;">
<b><i>Honey</i></b></div>
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Icing sugar</div>
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<b><i>Invert sugar (WTH is inverted?)</i></b></div>
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<b><i>Invert sugar</i></b></div>
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<b><i>King's syrup* (This must be really special!)</i></b></div>
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<b><i>Lactose</i></b></div>
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Maple syrup</div>
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Maple sugar</div>
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<b><i>Maltose</i></b></div>
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<b><i>Maltosedextrin</i></b></div>
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Malt sugar</div>
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Molasses</div>
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<b><i>Muscovado</i></b></div>
<div style="text-align: left;">
<b><i>Nectar</i></b></div>
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Pancake syrup</div>
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<b><i>Panocha</i></b></div>
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Powdered sugar</div>
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Raw sugar</div>
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<b><i>Refiner's syrup</i></b></div>
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<b><i>Sorghum</i></b></div>
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<b><i>Sorghum syrup</i></b></div>
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<b><i>Sucanat</i></b></div>
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<b><i>Sucrose</i></b></div>
<div style="text-align: left;">
Sugar</div>
<div style="text-align: left;">
Superfine sugar</div>
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Table sugar</div>
<div style="text-align: left;">
<b><i>Treacle</i></b></div>
<div style="text-align: left;">
<b><i>Turbinado sugar</i></b></div>
<div style="text-align: left;">
White sugar</div>
<div style="text-align: left;">
Yellow sugar</div>
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<div style="text-align: left;">
<span style="font-size: large;"><b>Then we have the sugar alcohols:</b></span></div>
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<span style="font-size: large;"><br /></span></div>
<div style="text-align: left;">
<b><i>Maltitol</i></b></div>
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<b><i>Hydrogenated Starch Hydrolysate</i></b></div>
<div style="text-align: left;">
<b><i>Xylitol</i></b></div>
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<b><i>Isomalt</i></b></div>
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<b><i>Sorbitol</i></b></div>
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<b><i>Lactitol</i></b></div>
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<b><i>Mannitol</i></b></div>
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<b><i>Erythritol</i></b></div>
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<b><i><br /></i></b></div>
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<b><i><br /></i></b></div>
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<b><i><span style="font-size: large;">Confused yet?</span></i></b></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-18757902199934949142017-01-24T06:30:00.000-05:002017-01-24T06:30:05.147-05:00The Spanish word for tomorrow is mañana.<div class="separator" style="clear: both; text-align: center;">
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<span style="font-size: large;">The Spanish word for tomorrow is </span></div>
<h1 class="firstHeading" id="firstHeading" lang="en" style="background-attachment: initial; background-clip: initial; background-image: none; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border-bottom: 1px solid rgb(162, 169, 177); font-family: "Linux Libertine", Georgia, Times, serif; font-size: 1.8em; font-weight: normal; line-height: 1.3; margin: 0px 0px 0.25em; overflow: visible; padding: 0px; text-align: center; width: auto;">
mañana.</h1>
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<span style="font-size: large;">At least tomorrow is the <i><b>literal </b></i>translation.</span></div>
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<span style="font-size: large;">However, the<b><i> practical usage</i></b> of the word is "sometime in the future" or even "sometime in the <u>unspecified</u> future".</span></div>
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<span style="font-size: large;">If you've ever lived anywhere that operates on "Island Time" you quickly learn that it can mean<i> anywhere between sometime in the future and never! </i></span></div>
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<span style="font-size: large;"><i><b>And when used in relation to human goals it seems "tomorrow" and "manana" are interchangeable. It seems "tomorrow" never comes either.</b></i></span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-81103772226917501122017-01-20T06:30:00.000-05:002017-01-20T06:30:13.999-05:00Well, I'm going to have great abs!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiccCNkMLnHnPveKoMgcJs7OaaotrSjNeSjDkrifGvGPUJw14eTj3-xsXB6DMWH0WlSG64skSVnQsHJQON5trNoHhcIi92e6YHrEhldoo-8TuQ1uS5BEb4mAMrWW3qJfcXfmtmcUmFIzAkB/s1600/sneeze+as+crunches.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiccCNkMLnHnPveKoMgcJs7OaaotrSjNeSjDkrifGvGPUJw14eTj3-xsXB6DMWH0WlSG64skSVnQsHJQON5trNoHhcIi92e6YHrEhldoo-8TuQ1uS5BEb4mAMrWW3qJfcXfmtmcUmFIzAkB/s400/sneeze+as+crunches.jpg" width="400" /></a></div>
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<span style="font-size: x-large;"><b><i>Well, I'm going to have great abs!</i></b></span></div>
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<span style="font-size: x-large;"><b><i>I have my first cold in the last 8-10 years</i></b></span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com1tag:blogger.com,1999:blog-9003110640770467440.post-56528453713644987562017-01-19T06:30:00.000-05:002017-01-19T06:30:11.203-05:00That "New Car Smell"<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>That "New Car Smell"</i></b></span></div>
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<span style="font-size: large;">Recently someone mentioned that they had attended a lecture by Dorian Yates. (6 consecutive Mr. Olympia titles) and were disappointed in the lecture because Yates didn't share his "secrets".</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGipG4aFxFi4EORY3HEdBahZXSsIvX-1p-d4sH2rlK2LV_eUZJyJkQUixHciFLWfngb0Ti5VGEhrDhHZ4pGmIKqtnH4m6NS7e5PHGhShy1IBC7eW8X2zL2qkTnJmE3vjXycJ9dMFm9M_g/s1600/f1dae261c24534682350fb5d60ab5c92.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPGipG4aFxFi4EORY3HEdBahZXSsIvX-1p-d4sH2rlK2LV_eUZJyJkQUixHciFLWfngb0Ti5VGEhrDhHZ4pGmIKqtnH4m6NS7e5PHGhShy1IBC7eW8X2zL2qkTnJmE3vjXycJ9dMFm9M_g/s320/f1dae261c24534682350fb5d60ab5c92.jpg" width="320" /></a></div>
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<span style="color: blue;">Dorian Yates</span></div>
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<span style="font-size: large;">Twice in my life I've had the opportunity to meet or listen to a talk by men who have held the title of the "Strongest Man in the World".</span></div>
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<span style="font-size: large;">The first was Paul Anderson in the late 1950's or early 1960's. I was still in grammar school and his presentation was more about religion and his home for disadvantaged boys than about being strong. Paul did about 500 of these speeches a year, mostly at schools.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWeZdkLQWQsmw2uKJlQ8jf6alzIm1gXFojkBHGo5CyyeaZXjdB2U5BwDfjnMSnnoys4NPWvBMwSj1TWjBWuIx3c67yN7lNV591zCdkBaleb2Wq5sVe0YKn4z1-vgDFWnffEhBlt6gUrQNi/s1600/9f0af8668a7ea142eab509470919a874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWeZdkLQWQsmw2uKJlQ8jf6alzIm1gXFojkBHGo5CyyeaZXjdB2U5BwDfjnMSnnoys4NPWvBMwSj1TWjBWuIx3c67yN7lNV591zCdkBaleb2Wq5sVe0YKn4z1-vgDFWnffEhBlt6gUrQNi/s320/9f0af8668a7ea142eab509470919a874.jpg" width="320" /></a></div>
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<span style="color: blue;">Paul Anderson</span></div>
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<span style="font-size: large;">The second was Bill Kazmeir.</span><span style="font-size: large;">( 3 consecutive "World</span><span style="font-size: large;"> Strongest Man" titles).</span><span style="font-size: large;"> "Kaz" once owned a gym in the town where I attended college and would drop in occasionally to see and sometimes work out with his friend Dr. Terry Todd. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4exjxONEvLnrGNeLS5WcemncT135dE_jKR4idk6obieimFCm1lFbwaPpGrh3kmNcjECqd3LhDWC0-ATm2W76hjkPrT6PQHFDWdS7gfSJPa7btyNIBT6eXOmlcvUp2WO1RH1Krqk_-Fc_B/s1600/34e3618e34e874fc8666b09a91635a95.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4exjxONEvLnrGNeLS5WcemncT135dE_jKR4idk6obieimFCm1lFbwaPpGrh3kmNcjECqd3LhDWC0-ATm2W76hjkPrT6PQHFDWdS7gfSJPa7btyNIBT6eXOmlcvUp2WO1RH1Krqk_-Fc_B/s1600/34e3618e34e874fc8666b09a91635a95.jpg" /></a></div>
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<span style="color: blue;">"kaz"</span></div>
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<span style="font-size: large;">Dr. Todd was a story himself. He had held about a dozen world power lifting records including being the first man to lift 1600 pounds, 1700 pounds, 1800 pounds and 1900 pounds. He was the first man to squat 700 pounds. He won the first two National Power Lifting Championships. I was lucky enough to be able to work with Dr. Todd for about 3 months.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAAENdRu1eSzFTxc1BwMonxUVIhE2bA7C3Qoh8IZve-urmKUda22_rC_Upj9bri9hRW4Pgf1CltD4eSqC65mGb3i92_NMKMemAOagxAZLbrc8q_8qduIEwlMurYvRegR9p7jW2Dhdcbs_/s1600/1abecf74368a411f20af22f4ee653e23.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPAAENdRu1eSzFTxc1BwMonxUVIhE2bA7C3Qoh8IZve-urmKUda22_rC_Upj9bri9hRW4Pgf1CltD4eSqC65mGb3i92_NMKMemAOagxAZLbrc8q_8qduIEwlMurYvRegR9p7jW2Dhdcbs_/s320/1abecf74368a411f20af22f4ee653e23.jpg" width="320" /></a></div>
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<span style="color: blue;">Dr. Terry Todd</span></div>
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<span style="font-size: large;">What do Dorian Yates, Paul Anderson, Bill Kazmeir and Dr Terry Todd have to teach you? "<b><i>There is no secret. There is no magic pill. There is no secret sauce."</i></b></span><br />
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<span style="font-size: large;">What did Dorian Yates lecture on?</span></div>
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<li><span style="font-size: large;">Perform the basic lifts</span></li>
<li><span style="font-size: large;">Eating for your goals</span></li>
<li><span style="font-size: large;">Work toward perfect form every lift</span></li>
<li><span style="font-size: large;">Watch your rest and recovery</span></li>
<li><span style="font-size: large;">Work hard</span></li>
<li><span style="font-size: large;">Consistency</span></li>
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<span style="font-size: large;">What did I learn watching Kazmeir work out and being trained by Terry Todd? Exactly the same things.</span><br />
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<span style="font-size: large;"><i><b>Note that one of these guys is a champion body builder, 2 are strong men competitors and another was a power lifter. Yet the message is always the same.</b></i></span></div>
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<span style="font-size: large;">Everyone likes that "new car smell" and it's ok to try something different sometimes. It helps prevent boredom and plateaus. New things shake things up and prevent your body from getting too comfortable. </span></div>
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<span style="font-size: large;">But in the end, that new car smell is going to become more like the smell of your gym bag or your favorite dog or that sweaty t-shirt that somehow got lodged between the seats. But guess what, that old car will still be what gets you where you want to go.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFhkTnYHGVM6AYnARFE8qLfbrxc3aO3m1lr6fCoa5DmrSrDuyvgyerp_9JVyUm7XvzxOcoF8yuc0X0JtXskIGEaTv7H0WhibTPqUi1X15_tOqN7BPC_d2OGxEPI35356lGkKBckDXwe6uY/s1600/1hvysy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFhkTnYHGVM6AYnARFE8qLfbrxc3aO3m1lr6fCoa5DmrSrDuyvgyerp_9JVyUm7XvzxOcoF8yuc0X0JtXskIGEaTv7H0WhibTPqUi1X15_tOqN7BPC_d2OGxEPI35356lGkKBckDXwe6uY/s400/1hvysy.jpg" width="400" /></a></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com1tag:blogger.com,1999:blog-9003110640770467440.post-65304223105061256202017-01-16T06:30:00.000-05:002017-01-16T06:30:15.291-05:00For Maximum Muscle Growth Use Lighter Weights (Sometime)<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>For Maximum Muscle Growth Use Lighter Weights</i></b></span></div>
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<span style="font-size: x-large;"><b><i>(Sometime)</i></b></span></div>
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<span style="font-size: large;">If you are at all serious about gaining muscle, whether for aesthetics or fat loss, you've no doubt heard that (1) you must train heavy using 80-90% of your 1RM or (2) you need to train in the 60-75% of your 1RM and that 8-12 reps is the sweet spot for hypertrophy. </span></div>
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<span style="font-size: large;">Now I'm telling you to "train light for hypertrophy." Confused yet?</span><br />
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<span style="font-size: large;">If you are a student of "<i>Periodization</i>" you probably understand. If you're not familiar with <i>periodization, </i>you need to go back and read <a href="http://www.alphaedgefitness.com/2016/12/periodization-how-to-get-most-from-your.html" target="_blank">Periodization. How to Get the Most From Your Training Program</a>. </span><br />
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<span style="font-size: large;"><i>Using Lighter Weights </i>doesn't mean using those cute little pink 2 pound dumbbells.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKHoJ7LTfMuAKPfa3EHj8ktkf7bGU5yJvy3XIWtn4n8y-6K3qnSyeVWLq9t-jSDlkzRQIl42mnfFITm9ibqGyKAWoKXcXdSCh05_PyuFgk3jYDeNqvsDy1GpFCMyf7IVIPDxevDAHYSG6P/s1600/0df5ed8d9049f9054f12965e826ed485.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKHoJ7LTfMuAKPfa3EHj8ktkf7bGU5yJvy3XIWtn4n8y-6K3qnSyeVWLq9t-jSDlkzRQIl42mnfFITm9ibqGyKAWoKXcXdSCh05_PyuFgk3jYDeNqvsDy1GpFCMyf7IVIPDxevDAHYSG6P/s320/0df5ed8d9049f9054f12965e826ed485.jpg" width="320" /></a></div>
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<span style="font-size: large;"><i>Using lighter weights means dropping down to about 50% of your 1RM but pushing the reps up to 20-25 reps per set and<u> to total momentary muscle failure.</u></i></span><br />
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<span style="font-size: large;"><b><i>Two recent studies illustrate this.</i></b></span><br />
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<span style="font-size: large;"><b><i>The first study involved subjects new to resistance training </i></b>comparing training to failure with lighter weights vs. heavy lifts.</span><br />
<span style="font-size: large;">Both study groups ended the 12 week study with roughly the same muscle gains. (Hypertrophy). </span><br />
<span style="font-size: large;">This study drew some criticism though because "newbies" can typically have muscle gains doing almost any program for the first few months.</span><br />
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<span style="font-size: large;"><b style="font-style: italic;">The second study, however, involved well trained subjects with a minimum of four years experience. </b>The results were still the same.</span><br />
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<span style="font-size: large;"><b><i>Why?</i></b></span> <br />
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<span style="font-size: large;">Refer back to the article </span><span style="font-size: large;"> <a href="http://www.alphaedgefitness.com/2016/12/periodization-how-to-get-most-from-your.html" target="_blank">Periodization: How To Get The Most From Your Training Program</a>. High rep work to failure causes metabolic stress by trapping metabolic by-products in the tissue.</span><br />
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<span style="font-size: large;">High rep work also targets your Type I (slow twitch) muscle fibers that get somewhat neglected during heavy lifting. Type I fibers account for 40-60% of your muscle in most cases.</span><br />
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<span style="font-size: large;">High rep work also gives your joints and connective tissue (ligaments and tendons) a well deserved break. I recommend high rep work for everyone but it's especially beneficial as you age. When you resume heavier work your connective tissue will be much better equipped to handle heavy loads.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Remember, light, high rep work is only one piece of the puzzle. Use it for only as long as it's working and that will vary by person.</span><br />
<span style="font-size: large;">Usually about 4 weeks in some people but up to 12 weeks in others.</span><br />
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<span style="font-size: large;"><b>Remember, it's <i>periodization. </i>When progress slows in the high rep p<i>eriod, </i>start the medium weight 8-12 rep <i>period</i> with more weight. </b></span><b style="font-size: x-large;">And finally heavy low rep <i>period.</i></b><br />
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com2tag:blogger.com,1999:blog-9003110640770467440.post-59470463601045743692017-01-13T06:30:00.000-05:002017-01-13T06:30:11.433-05:00No, I'm not on Steroids<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizMBMfHvQNHpBTlOCE7ENWEtd3En3KNn93TEGXpbf19QtnjdpC-ONWP4yIklGtYvy9Jy1nV5S9hD4DL-YXfymeedqiNHR6Qb6QI1dViJGW_Dda84VZFVmOjXtdClqacQ5bRaGz04fDcP2f/s1600/download.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizMBMfHvQNHpBTlOCE7ENWEtd3En3KNn93TEGXpbf19QtnjdpC-ONWP4yIklGtYvy9Jy1nV5S9hD4DL-YXfymeedqiNHR6Qb6QI1dViJGW_Dda84VZFVmOjXtdClqacQ5bRaGz04fDcP2f/s400/download.jpeg" width="300" /></a></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-74163142889346973222017-01-12T06:30:00.000-05:002017-01-12T06:30:12.495-05:00Are Your Fitness Goals Realistic?<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>Are Your Fitness Goals Realistic?</i></b></span><br />
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<span style="font-size: large; text-align: left;">It's early January and hopefully you've come up with a set of fitness goals for 2017 and have already started doing the work.</span></div>
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<span style="font-size: large;">But are your fitness goals realistic? Unfortunately, there's a strong chance they are not. </span></div>
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<span style="font-size: large;">It's not your fault. The public is constantly bombarded in magazines, TV ads, internet ads and posts promising so many unrealistic, even outrageous, promises for weight loss and muscle gain that you come to believe them. Unrealistic has become the new normal. </span></div>
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<span style="font-size: large;">These scammers promise you unrealistic goals because they know that's what you want to hear. Telling you what you want to hear sells! Never mind that most are load of road apples. (If you don't know, road apples are horse manure)</span></div>
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<span style="font-size: large;">Unfortunately, setting unrealistic goals that are impossible to meet is probably the main reason people become discouraged and give up by the middle of February. The average New Years "Resolutionist" is gone after 55 days.</span></div>
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<span style="font-size: large;"><i><b style="background-color: white;">It's important to note that these numbers are based on people new to the gym. That matters because those new to fitness will make faster gains in the first few months than people who have been at it for awhile. As your "training age" (How long you have been training) increases progress will, over time, slow.</b></i></span></div>
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<span style="font-size: large;"><i><b style="background-color: white;">How fast can I build muscle?</b></i></span></div>
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<span style="font-size: large;"><span style="background-color: white;">It will take a minimum of 2-3 weeks before you even begin to notice any increase in muscle size.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">If you have 13 inch arms now and want to add one inch to your arm size expect it to take at least 2-4 months of consistent workouts.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">In terms of scale weight-an increase in overall <b><i>lean</i></b> body mass- expect to gain, on average of around 2 pounds per month at first.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">It may come as a surprise to many, but <i>women gain roughly the same <b>percentage</b> increase </i>as men. </span></span></div>
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<span style="font-size: large;"><span style="background-color: white;"><b><i>How fast can I lose fat? (fat--not weight)</i></b></span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">This is very dependent on your current body fat percentage. Determining your body fat percentage accurately can be tricky. but some of the formulas for estimating body fat percentage are accurate enough for our purpose and accurate, scientific, methods are expensive.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;"><a href="https://www.healthstatus.com/calculate/body-fat-percentage-calculator" target="_blank">HERE</a> is a calculator used by the U.S. military.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">The full formula to determine how much you should lose gets messy but you can use this formula to simplify things:</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;"><b><i>body fat % / 20=percentage of body weight you should aim to lose per week</i></b></span></span></div>
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<span style="font-size: large;"><span style="background-color: white;"><b><i><br /></i></b></span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">So, using the calculator above, lets assume you body fat % is 30%.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">30/20=1.5 pounds per week.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">You can certainly aim to lose more than that but you'll almost certainly lose muscle in the process. You'll be thinner but you'll still be fat. It's called "skinny fat" and is, in some ways, more dangerous than being overweight.</span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">Review your 2017 goals. </span></span></div>
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<span style="font-size: large;"><span style="background-color: white;">Are they realistic? </span></span><br />
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<span style="font-size: large;"><span style="background-color: white;"><b><i>If you are serious about getting healthier adjust you goals and I'll still be seeing you in the gym after February.</i></b></span></span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-40212397292975097012017-01-11T06:30:00.000-05:002017-01-11T06:30:05.947-05:00How to Get Bigger Arms..<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>How to Get Bigger Arms..</i></b></span></div>
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<span style="font-size: large;">I still get questions about building arms. It gets a little frustrating. I explain the process and a week later I see the same people who asked the question spending 70% of their workout doing barbell curls with poor form. Why? Because doing it right is "too hard" for the little snowflakes.</span></div>
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<span style="font-size: large;">So I'll try another approach. I'll give you the high points from an article by Chris Colucci from T-nation quoting advice from some of the best coaches in the business-past and present.</span></div>
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<span style="font-size: large;"><b>Bob Hoffman in 1939 (Coach of the American Olympic Weightlifting Team from 1936 to 1968)</b></span></div>
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<span style="font-size: large;">"Big arms are generally the result of all around training. You couldn't expect to use a Mack truck tire on a Ford. Neither could you expect to build a 17 inch arm on a 120 pound body. </span></div>
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<span style="font-size: large;"><b>Charles Poliquin in 2000 (Poliquin has a master's degree in exercise physiology and has trained Olympic lifters, Olympic speed skaters, Olympic shot put champions, hurdlers and top players from the NFL and NHL) </b></span></div>
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<span style="font-size: large;">"A good rule of thumb is that for every inch you want to gain on your arms, you need to gain roughly 15 pounds of equally distributed muscle mass.</span></div>
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<span style="font-size: large;">The human body will only allow for a certain amount of asymmetry. Therefore, if you devote your training energies solely to building big arms, you'd eventually reach a point of total stagnation because you weren't training your legs."</span></div>
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<span style="font-size: large;">In other words, train for overall body strength and muscle mass and your arms will get bigger. Train arms <i>moderately and spend the majority or your gym time getting stronger and bigger overall.</i></span></div>
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<span style="font-size: large;"><i><b>Or stay scrawny and weak. Your choice.</b></i></span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-33281213020957046072017-01-10T06:30:00.000-05:002017-01-10T06:30:16.514-05:00Never Waste a Perfectly Good Injury<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>Never Waste a Perfectly Good Injury</i></b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-HHrPVhD0Fok4UgUVBgGAXvDKsSoiWHXJyaXmqFHLNW2H2YNwxZqgKU7HIqYvcMTWBxT3Ei67CO9tPhuNYlCZRivJSI_KaDbGdp2X6dQrdQfRLIkIHSaxLns5BDe8OPZ0YFGkNuS2SI1i/s1600/fd0e321caac7401161cdc2578293ad01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-HHrPVhD0Fok4UgUVBgGAXvDKsSoiWHXJyaXmqFHLNW2H2YNwxZqgKU7HIqYvcMTWBxT3Ei67CO9tPhuNYlCZRivJSI_KaDbGdp2X6dQrdQfRLIkIHSaxLns5BDe8OPZ0YFGkNuS2SI1i/s640/fd0e321caac7401161cdc2578293ad01.jpg" width="427" /></a></div>
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<span style="font-size: large;">Sooner or later it's going to happen. Things are rocking along smoothly. Your fitness journey is progressing, your job is going well, your new girlfriend is supper hot. Then BAM!</span></div>
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<span style="font-size: large;">Some body part decides to break or strain. Or you step off a curb and roll your ankle with a loud "pop" (Been there, done that) or you tear a quad while moving a large flower pot for your wife.(seen that). Or you (stupidly) miss the safety catch on the leg press and crack a rib. (done that too)</span></div>
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<span style="font-size: large;"><i>So what happens next?</i></span></div>
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<span style="font-size: large;"> Will you lie on the sofa with an orange cloud of Cheeto dust swirling around your head, feeling sorry for yourself, or find a way to turn it into an opportunity?</span></div>
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<span style="font-size: large;">There are ways to turn an injury into an opportunity. Scientist call growth from adversity "<i>adversarial growth".</i></span></div>
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<span style="font-size: large;"><i>Face the fact that, once an injury occurs, there's nothing you can do about it.</i> Sitting around feeling sorry for yourself and dwelling on your bad luck isn't going to do a damn thing for you. Find a way to make the best of it.</span></div>
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<span style="font-size: large;"><u>Assuming you do all the right things medically,</u> healing will take as long as takes. It takes patience. But let's talk about exercising some "<i>aggressive patience".</i></span></div>
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<span style="font-size: large;"><i>Aggressive patience </i>is being patient enough to allow the injury time to heal properly but being aggressive in what we do while nature takes its course.</span></div>
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<span style="font-size: large;"><b><i>Review what happened to cause the injury</i></b></span></div>
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<li><span style="font-size: large;">Did you re-injure an area that had been injured before? Did you come back too soon after the previous injury? Did you do all the rehab exercises you were told to do and do them long enough?</span></li>
<li><span style="font-size: large;">Has this been a chronic problem? If so, are you over-training, using poor form or allowing enough rest and recovery time?</span></li>
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<span style="font-size: large;"><b><i>Other suggestions</i></b></span></div>
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<li><span style="font-size: large;">If you have an upper body injury take the opportunity to work on those skinny legs. I'll wager that 70% of you have been skipping some leg days.</span></li>
<li><span style="font-size: large;">If you have lower body injury use the time to work on those lagging upper body muscle groups. At least 50% of you will have back muscles that could use a lot of work.(even if they don't show in the mirror)</span></li>
<li><span style="font-size: large;">How's your conditioning? Are some of your lifts limited because you don't have the stamina you need? Lack of proper conditioning may be limiting your gains. Work on it.</span></li>
<li><span style="font-size: large;">Unilateral training. (Training only one arm or one leg, for example) <i>Unilateral training carries a huge bonus--training unilaterally with the non-injured limb has been been proven to minimize muscle and strength loss in the other (injured) limb.</i></span></li>
<li><span style="font-size: large;">If you are severely limited in physical activity use the time to learn something. Study, tweak you programming, rethink your goals and lay out a detailed plan to reach them. </span></li>
<li><span style="font-size: large;">Find out all you can about rehab of your particular injury and put it into practice.</span></li>
<li><span style="font-size: large;">Stay as active as possible even if you are very limited in what you can do.</span></li>
<li><span style="font-size: large;">Keep your nutrition plan on point (while allowing for the reduced activity levels)</span></li>
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<span style="font-size: large;">If you read yesterday's article you know I recently came off a 10 week medical layoff. I was extremely limited in almost any form of activity. But, to be honest, I could have been more active than I was. I had little appetite. But again, I could have managed my nutrition better. Both would have made recovery much easier.</span></div>
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<span style="font-size: large;">About all I did right was learn all I could about my condition and plan out my program so that I could get back to my former strength and muscle mass as soon as possible. </span></div>
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-17021248501110338972017-01-09T06:30:00.000-05:002017-01-09T06:30:05.389-05:00MY 10 WEEK LAYOFF END OF 7 WEEKS OF RECOVERY PROGRAM- DONE!<div align="center" class="MsoNormal" style="text-align: center;">
<b><i><span style="color: blue; font-size: large;">This article was written last year but never published. But I have had a number of readers who also experienced long, unplanned lay-offs and wanted to know how I handled recovery. So here is the plan I chose to follow:</span></i></b><br />
<b><i><span style="font-size: 24.0pt;"><br /></span></i></b>
<b><i><span style="font-size: 24.0pt;">MY
10 WEEK LAYOFF,<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 24.0pt;">END
OF 7 WEEKS OF RECOVERY PROGRAM-<o:p></o:p></span></i></b></div>
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<b><i><span style="font-size: 24.0pt;">DONE!<o:p></o:p></span></i></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFxe5jiSDteyrgBccEy6ck8tadQic29L5IY5pZM1jMFGlVT3uovYm7D3jxtTC7RLJlllseZcCkblv5uN1lU_I-vsmHL1WYh09iwTGVk4ZI5HTY-DqpfQAig3rfKOM3nWazQe07ZG5ym5C/s1600/IMG_2552.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBFxe5jiSDteyrgBccEy6ck8tadQic29L5IY5pZM1jMFGlVT3uovYm7D3jxtTC7RLJlllseZcCkblv5uN1lU_I-vsmHL1WYh09iwTGVk4ZI5HTY-DqpfQAig3rfKOM3nWazQe07ZG5ym5C/s320/IMG_2552.JPG" width="225" /></a></div>
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<span style="font-size: 14.0pt;">For those that don’t know, I
had a 10 week layoff for medical reasons. Little or no activity for those 10
weeks, nutrition went to hell from lack of appetite and, as a result, I
calculate I lost about 12.5 pounds of muscle. Beginning weight when starting recovery workouts was 195. Down from 207.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">And thank you to all the
well-wishers and encouragement during all this.<o:p></o:p></span></div>
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<span style="font-size: 14.0pt;">Keep in mind we’re not
talking about gaining “new” muscle. I guess you could call it “old muscle” (especially
in my case!). Your muscle has, what is sometimes called, “muscle memory”. Vlaimir Issurin refers to it as "Residual Training Effect" (RTE) That
simply means you can gain back mass you’ve lost over a few weeks or months much
easier than you can add new muscle.<o:p></o:p></span></div>
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<i><span style="font-size: 14.0pt;">But those of you who are trying to add mass but have a
habit of skipping leg day, pay close attention to weeks 5,6 and 7 (where lower
body work started). In those 3 weeks I added 9 pounds of muscle.<o:p></o:p></span></i></div>
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<span style="font-size: 14.0pt;">With the loss of strength, I
thought I’d better start there. It’s hard to gain much mass if you’re too weak
to move the bar. It's also hard to start with strength when your stamina is down so much from inactivity. Thus the high rep sets for the first 2 weeks.<o:p></o:p></span></div>
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<b><i><span style="font-size: 14.0pt;">Week 1:<o:p></o:p></span></i></b></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">35% of my previous 1 RM (1
Rep Max) shooting for 15 to 20 reps, 3 sets of only about 6 or 7 exercises. No lower
body work except calves. Five days a week.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"> My usual load is 60% to 80% of 1 RM for 9-12
reps.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I hit my rep count of 15-20
reps on 85% of the exercises and was close on all of them.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 2:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I moved the load up to 40% of
1RM.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Hit rep count on 100% (15-20)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 3:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I increased the load to 50%
of 1RM but dropped rep count to my usual 9-12.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Hit rep count on all sets
except overhead press.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Body weight=197.5 (+ 2.5
pounds)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 4:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I increased load to 55% of
1RM with rep count of 9-12.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Added some lower body work but
kept the load on lower body at 40% of 1RM. Main purpose was to get over leg
soreness before next week.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 5:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Increased load to 60% of 1RM
and added several more exercises (9-10 per day) and kept lower body at 40%.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Hit all rep ranges except
overhead press. I can only attribute this to the fact I've had 2 torn rotator cuffs and it took a long time to get my shoulders up to par in the first place. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 6:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">At this point I’m happy with
strength gains. Strength is up in the neighborhood of where I was before the
layoff except my shoulders are still lagging. And, of course, legs are lagging
because I started 4 weeks later on working lower body again.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">It’s time to work on the mass
by increasing the volume-<i>a lot.</i><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Every exercise cut back to
50% of 1RM, 2 sets at 9-12 reps <b><i>all with 3-5 second eccentric (lowering) tempo,
<u>PLUS</u> 2 drop sets or Rest Pause sets on every exercise.<o:p></o:p></i></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 7:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Same as week 6<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Week 8:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">At the <u>beginning</u> of week 8 my weight
was back up to 206.5!<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">Week 8 was the same as weeks
6 and 7 except that I cut out the slow eccentrics but kept the drop sets/rest
pause sets</span></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;"><br /></span></div>
<div class="MsoNormal">
<span style="font-size: 14pt;">10 weeks of forced layoff
with almost no activity and poor nutrition and back to my old strength and
muscle mass in 7 weeks. I would think younger and more highly trained people
could recover even faster.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">What I want you to take-away:<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-size: 14.0pt;">Sooner or later, most people will have a planned or
unplanned layoff of weeks or months and some will use that as a reason to quit.
But you can usually get back your strength and muscle in less time than you
think. <o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-size: 14.0pt;">You have to work at it but it’s a lot easier and takes
a lot less time than it took you to get there in the first place. <o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-size: 14.0pt;">Don’t waste all the time and effort you put in to get
fit. <o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div style="text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-29550968951615555392017-01-06T06:30:00.000-05:002017-01-06T06:30:00.150-05:00When Life Gives You Lemons<div class="separator" style="clear: both; text-align: center;">
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<a href="http://alphaedgefitness.com/" style="font-size: xx-large;" target="_blank">alphaedgefitness.com</a></div>
Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-22491168062922622012017-01-05T06:30:00.000-05:002017-01-05T06:30:11.413-05:00QUESTION: “Where should we “seniors” start if we want to get fit?”<div align="center" class="MsoNormal" style="text-align: center;">
<b><i><span style="font-size: 24.0pt;">QUESTION:
“Where should we “seniors” start if we want to get fit?”<o:p></o:p></span></i></b><br />
<b><i><span style="font-size: 24.0pt;"><br /></span></i></b>
<br />
<div class="separator" style="clear: both; text-align: center;">
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<b><i><span style="font-size: 24.0pt;"><br /></span></i></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">An article from 2015 <a href="http://www.alphaedgefitness.com/2016/12/bodybuilding-or-fat-loss-for-seniors.html" target="_blank">Body Building and Fat Loss for Seniors</a> has recently overtaken all other articles as the most popular article over the last 2 years. And a more recent
one, <a href="http://www.alphaedgefitness.com/2016/11/im-too-old-to-get-in-shape.html" target="_blank">I'm Too Old to Get in Shape</a>, is also
doing well. Those articles are what prompted the pile of recent questions
similar to the one serving as the title to this article.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="color: #17365d; font-size: 14.0pt;">(By the way, I hate the term “seniors”. And I’ve called out
a number of other coaches and trainers for using terms like “seniors’,
“elderly”, etc. I'm 67 in so I can make my point. I think the word “Masters” or “Wise Ones” is
more appropriate!)<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I’ll get off my stump now and
try to answer the question on where to start getting fit for us “Wise Ones”<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">I haven’t addressed this
question publicly before because it’s complicated. There are a lot of variables
that have to be addressed first:<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">1.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Age-a 50 year old
will likely be easier to answer than a 70 year old.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">2.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">What are your
goals? Strength? Fat loss? Mobility? Endurance? Aesthetics? All of the above?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">3.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">What medical
conditions do you have?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">4.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">What old injuries
might limit your ability?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">5.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">What medications
are you taking?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">6.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">How long has it
been since you worked out? (if ever)<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">7.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">How much time can
you devote to getting fit?<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-size: 14.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">8.<span style="font-size: 7pt; font-stretch: normal; font-variant-numeric: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Do you engage in
any type of physical activity now? If so, what?<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: 14.0pt;">That said, work-arounds and alternatives
can usually be found. <i>And, bear in mind,
there are many ailments and injuries that can actually be improved by getting
fit.<o:p></o:p></i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-size: 14.0pt;">And don’t misunderstand. I’d ask the same questions of
a 20 year old. <o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i><span style="font-size: 14.0pt;">Despite needing answers to the above
questions (and several more) I can give some general guidelines.<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Talk to your
doctor first. Let’s face it, we “wise ones” have more ailments and old injuries
and medications.<o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: red; font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Decide on your
“real” goals. Read <a href="http://www.alphaedgefitness.com/2016/01/what-is-your-real-motivation.html" target="_blank">What is Your Real Motivation?l</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: red; font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Learn proper
form- Proper form is paramount. Especially if you are new to exercise or if
you’ve not been in a gym for a while.<span style="color: red;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: red; font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Start slow. Your
muscles may be ready but your connective tissues (ligaments and tendons)
probably are not. <span style="color: red;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Don’t assume you
can use techniques and guidelines you learned back in high school. The fitness
industry has, scientifically speaking, made huge strides in (just) the last few
years. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="color: red; font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Make a Plan.
Including a good nutrition plan. You can’t out train a bad diet.<span style="color: red;"><o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "symbol"; font-size: 14.0pt;">·<span style="font-family: "times new roman"; font-size: 7pt; font-stretch: normal; line-height: normal;">
</span></span><!--[endif]--><span style="font-size: 14.0pt;">Get professional
help with your plan. Most gyms have professionals on staff whose job is to
help. <o:p></o:p></span><br />
<span style="font-size: 14.0pt;"><br /></span>
<span style="font-size: 14.0pt;"> Don't worry about being a beginner or starting over after many years. I know many people who didin't start until their 60's or even 70's. You can do this!</span><br />
<span style="font-size: 14.0pt;"><br /></span>
<span style="font-size: 14.0pt;"><br /></span>
<span style="font-size: 14.0pt;"><br /></span>
<span style="font-size: 14.0pt;"><br /></span>
<span style="font-size: 14.0pt;"><br /></span></div>
<div class="MsoListParagraphCxSpLast">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div style="text-align: center;">
</div>
<div class="MsoNormal">
<br /></div>
Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-43104445243200545682017-01-04T07:19:00.001-05:002017-01-04T07:19:30.256-05:00Most people in the gym after January 1st.Most people in the gym after January 1st.<br />
<br />
<br />
<img src="https://blogger.googleusercontent.com/img/proxy/AVvXsEjodGC3MM6WVxInO1C3kYyuHTp3qqHlHIDjMJZbvw9rg7MLAGZSt27zKSWCMXmri_09Lu-jFeFDa1SaxARd1GLK1Iu_cW8KeVxxeqnVQ7gMuDvMKZQnedQ3FBsupiY2v-Ka-9bl_pcnwJR7OUsBP5T9jl1AGt9spedT2rB_iTSA18Q6fBOwr5V1nB2XZRRZoIFQeImxCXyxtOal-mg_LE5zBCnVPY1o9jzZ2Dk=s0-d-e1-ft" />Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0tag:blogger.com,1999:blog-9003110640770467440.post-84953946242981169202017-01-03T06:30:00.000-05:002017-01-03T06:30:11.218-05:00"Doc, It Hurts When I Do This"<div style="text-align: center;">
<span style="font-size: x-large;"><b><i>"Doc, it Hurts When I Do This"</i></b></span></div>
<div style="text-align: center;">
<span style="font-size: x-large;"><b><i><br /></i></b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;">Everyone has heard this old joke; the doc says "Then don't do that."</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;">Here's another old joke:</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><i>A coach asks a group of lifters " How many of you suffer from shoulder pain?". Half the group raises their hand. The other half can't.</i></span><br />
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<span style="font-size: large;">I published an article back in 2015 that you should read again <a href="http://www.alphaedgefitness.com/2015/11/good-pain-vs-bad-pain.html" target="_blank">HERE</a> about good pain vs. bad pain. But we need to take the subject a step farther. </span><br />
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<span style="font-size: large;"><i style="font-weight: bold;">No pain-no Gain is bunk </i>but a lot of people grew up with that mantra ingrained in their brain and think they should push through the pain. </span><br />
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<span style="font-size: large;">First, learn the difference between <i>pain</i> and <i>discomfort. </i>All forms of fitness will (or should) result in some discomfort whether it is caused from the buildup of metabolic by-products in the muscle (the "burn") or shortness of breath when running or feeling like your heart is beating so hard it's going to burst your ear drums. <i>Without pushing your body to discomfort there is no progress.</i></span><br />
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<span style="font-size: large;">Pain, on the other hand, is not a desirable outcome. Pain is your body telling you something is wrong.</span><br />
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<span style="font-size: large;">If you get a pain signal and do nothing about it your body will increase that signal until you are forced to. In addition, the longer you force that signal to get louder the more that particular neural pathway gets optimized to signal pain. </span><br />
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<span style="font-size: large;">The reinforcement of that pathway has lasting effects. Even after the the inflammation is gone and the injury has healed the neural pathway is super-sensitized to respond to signals from the brain. Had a super stressful day? How's that old shoulder injury ?</span><br />
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<span style="font-size: large;"><i>That super-sensitized pathway will also interrupt muscle firing patterns, which also means screwed up progress long after the injury has healed.</i></span><br />
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<b><i><span style="font-size: large;">If you experience pain (not just discomfort) h</span><span style="font-size: large;">ere are some suggestions:</span></i></b><br />
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<li><span style="font-size: large;">Stop what you're doing</span></li>
<li><span style="font-size: large;">Try the move with reduced speed</span></li>
<li><span style="font-size: large;">If that doesn't work, try the move with reduced load</span></li>
<li><span style="font-size: large;">If reduced load doesn't work, try a shorter range of motion</span></li>
<li><span style="font-size: large;">If you still have pain, try a different movement that doesn't create pain.</span></li>
<li><span style="font-size: large;">If you can't do the movement without pain, stop all together and give the area time to heal.</span></li>
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<span style="font-size: large;">Before starting that movement again after allowing time to heal go through the above steps again to test the area.</span><br />
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Steve Carrollhttp://www.blogger.com/profile/13989579522657861372noreply@blogger.com0