Sunday, April 19, 2009

Do women have it all wrong?

Recently I read an article written by Rachel Cosgrove, wife of Alwyn Cosgrove, two trainers whom I have great respect for and who have influenced me greatly. The article was titled: “Women have it all wrong!” Now, only a woman could write an article like that because if a man did he would be in big trouble!!

All kidding aside, it was a great article, and reaffirmed several training philosophies I have shared with my clients and with anyone else who will listen. I would like to mention a few of the highlights, but if you would like to read the full article please click here.

Rachel’s main premise is that women have it all wrong when it comes to losing weight, often anguishing for hours doing long, slow cardio. Yes they may lose weight this way, but it is mainly muscle and water; meanwhile, metabolism has dropped so low due to this method of exercise that it is impossible to keep the weight off.

One simple equation to remember: reduced muscle mass = lower metabolism.

And here is the simple solution to this problem: ditch the long slow cardio in favor of a ‘metabolically demanding full body strength training program lifting challenging weights’ (no pink dumbbells!), and transform your long/slow cardio training into interval training. This type of workout will challenge your cardiovascular system while simultaneously building muscle, which will in turn boost your metabolism.

Simple equation number two: increased muscle mass = increased metabolism.

Now I know what you are thinking: “I don’t want to get big and bulky.” I have heard this from basically every woman I have ever trained. The bottom line is, in something like 98% of females this will not be an issue because (A.) you basically have to torture yourself to get big and bulky- ask any body builder, and (B.) you probably don’t have the hormonal capability to induce such muscle gain (ie, very low amounts of testosterone.)

In conclusion, full body strength training and cardio interval training, when combined with proper eating habits (making sure to address both food quality and timing,) will transform your body into that vision you have had in your head, NOT hour upon hour of long, slow cardio training.

Again, for the full article please click here.
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Monday, April 13, 2009

Introducing The Jett 4 Week Results Program

An intense, one month program designed by Mike Jett to burn fat, build muscle, and increase fitness.

The program package includes 12 one hour personal training sessions (3x/week), a one month supply of Advocare Meal Replacement shake mix, and a nutrition guide. Pre and post body weight and body fat % measurements will be taken to provide concrete evidence of the results achieved.

Training will primarily occur at Proformance Fitness (2041A River Rd., Louisville) and Fitness on Frankfort. Ask about additional locations, including your commercial or home gym! Flexible hours available (morning, afternoon, evenings, weekends!)

Several packages and pricing plans available.
Upfront Individual: $599 Weekly Individual: $157 per week for 4 weeks (total: $628) A $799 VALUE!!!

Upfront Couple: $899 Weekly Couple: $120 per week per person (4 weeks) (total: $960) A $1191 VALUE!!!

Upfront Trio $1199 Weekly Trio: $105 per week per person (4 weeks) (total: $1260)
A $1605 VALUE!!!!!

Call or email today!!
Mike Jett
MJ@jettfitness.com
502-593-3562
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Tuesday, April 7, 2009

What is the best ab exercise?

If there is one subject that can cause a good trainer and misinformed client to butt heads, it is the topic of core/abdominal training. There are a few specifics that are often at the root of the argument.

First, let’s clear up a common misconception: crunches and/or sit-ups are not going to reduce the size of your belly. A thousand crunches a day are not going to transform that beer belly or that lovely pooch into a toned, flat stomach. The external size of one’s stomach will be reduced by a healthy diet and by calorie burning through total body exercise. Remember: the key to a six pack is a low body fat percentage.

A second source of conflict I often have with clients is, not surprisingly, also related to the crunch/sit-up! Yes, these overrated exercises really are a thorn in my side! Let me ask you a quick question: is there any movement that you can think of in life where you move your upper torso upward or forward against gravity? Okay, getting out of bed in the morning is one, I will give you that. But think about it this way: when you do a crunch or a sit-up, you are purposely assuming a hunched over, shoulder-rolled-forward posture. Imagine what you would look like if you were standing up while doing an abdominal crunch. Not a pretty picture is it? Unfortunately, many people already walk around like that. So why would we want to repetitively do a motion that reinforces a movement pattern and body posture that we truly want to avoid??

It makes no sense, so fall out of love with crunches and sit-ups today! So what are you supposed to do? Well, I like to tell my clients to do every exercise with a tall, superhero-like posture. Each rep should be completed with a tall spine, long neck, shoulders rolled back and down, no matter if it’s a squat, a push-up, or a triceps pressdown. Where that leaves us when it comes to core work is to perform exercises that challenge the core the ways it is supposed to be used: stability and rotation.

A recent study in the November 2008 edition of the Journal of Strength and Conditioning Research examined muscle activation during abdominal exercise. The results really made me smile! They found that the Ab-Slide (or old fashioned ab wheel) was more effective at activating the proper core musculature compared with the standard crunch, the supine double leg thrust, and the side bridge. This is great because the ab wheel is more of an extension exercise rather that a flexion exercise, encouraging a long spine, and it also challenges core stability.

Next time I will write about the benefits of adding rotational exercises into your exercise program. Until then……

References

1. Youdas, J.W., BR Guck, RC Hebrink, JD Rugotzke, TJ Madson, and JH Hollman. An electromyographic analysis of the Ab-Slide exercise, abdominal crunch, supine double leg thrust, and side bridge in healthy young adults: implications for rehabilitation professionals. J Strength Cond Res 22: 1939-1946, 2008.
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