One of the most important factors of health and fitness is nutrition. It is 80% of your results in the gym. When analyzing nutrition prescription and breaking down macronutrients for our clients, we look at the individual’s goals. That is the base of all nutrition prescriptions, including specific macronutrients for the client.
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. The three macronutrients consist of carbohydrate, protein, and fat. Typical macronutrient ranges can look like this:
Moderate Carb – Maintenance
Higher Carb – Strength
Lower Carb – Fat Loss
Here are a few tips to allow for proper intake and absorption of macronutrients:
1.Make your own food at home and avoid eating out.
2.Prepare your meals ahead of time and make enough for leftovers.
3.Eat REAL food, nothing processed.
4.Sit down to eat each meal and chew slowly. Enjoy the process of eating.
5.Drink 10 to 12 cups of water daily.
6.Lower anxiety and stress.
7.Spend time in the sun.
To enable optimal benefits food can provide, we need an awareness of our relationship and our daily practices with our food.
Many clients come to me with a goal of building muscle and losing fat. Initially I take them through a prep phase and a hypertrophy phase, each phase is performed for 3 to 4 weeks. We follow that with the Advanced German Body Composition by Charles Poliquin. The results have been great. Not only does the Advanced GBC lead to fat loss, but it is also quite effective in growing muscle and developing muscular endurance. The 6-12-25 drop set rep scheme includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance.
Weight/load selection is important for this protocol. You must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set is complete, cut the load that you did for 12 reps in half once again and attempt to finish 25 reps with it at a 10X0 tempo.
For the first 3 weeks perform 3 sets for each body part. Progress to 4 sets after 3 weeks. The prescribed rest is 10 seconds between the movements and 2 minutes between each set. The cycle is meant to be performed 6 times. Doing it longer will hinder your results.
The prescribed training split is as follows:
Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
This protocol applies to the latest sports medicine research to build muscle strength, size and endurance at the same time. It also applies practical knowledge gained from cross training methods, such as CrossFit, to develop a well-rounded fitness. Intense, short workouts build fitness quickly and effectively. The high-weight, low-rep sets overload the nervous system, which trains motor units to respond quickly and explosively. Sets using less weight and more reps stress muscle metabolism, which accelerates muscle protein synthesis and growth.
Welcome to the first week of our Performance program. Purpose is what guides our training program. Through purposeful training you can improve your health and performance in the way that is most meaningful to your needs and aspirations.
The Fitness option will aid in helping you improve your health and fitness. This is a great option for beginners. It is an effective way to build a great base and to create an awareness for what works best for you and your body.
The Performance option has a greater degree of complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer. We integrate olympic weightlifting, plyometrics, gymnastics, etc.
Each month we will be concentrating on a certain skill or movement. We will go through progressions throughout the month to allow you to learn and master this certain movement. Double unders (skipping) will be the movement for April.
A. 5 minutes – Skipping/Double Under technique
3 Back Squats @20X1
6-8 Dumbbell pause Bench Press @1212
6-8 Dumbbell Bent Row @20X1
3 sets for time:
60 Double Unders (or 120 Single Skips)
20 Chin Ups
20 Wall Balls (14/20)
rest walk 120sec
3 sets for time:
80 Single Skips
12 Ring Rows
12 Wall Balls (10/14)
rest walk 90sec