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You can have an opinion on the bench press but it has its
purpose, people will keep doing it in the gym and it is an important measure of
performance in sport, especially American football. Every self-respecting man knows about the 1 Rep Max Bench
Test. You go to the gym, you warm up (if you’re one of the smart ones), you
pick a weight that will challenge every ounce of your grit and pride, and then
you push it to lock out. It’s the simplest and most popular test of strength
that every blue - collar lifter puts himself through on a regular basis.
It’s not the ONLY bench press test out there though. It
might be an accurate test of maximal strength, but does it test ones ability to
see how long they can produce force though a prolonged state?
No.
There is a test that does though.
A variation of it has been made popular by the NFL and
for good reason.
It doesn’t just gauge ones ability to produce force, it
also measures the ability to do so over time.
I’m talking about the Bodyweight Bench Test.
This is the best way to measure ones muscular endurance
and strength at the same time. And as with any test, if you’re going to do it,
it’s worth doing right!
So lets examine some of the common mistakes and simple
solutions that will allow you to master this test...
Mistake #1: Lack of Maximal Strength:
It’s real simple, if you lack the maximal strength to
even do 1 rep on this test, the weak link has been automatically identified.
You’re weak!
Mastering the Bodyweight Rep Test has a multitude of
different requirements, but this one requirement is to me the most important.
Even if you can do a couple of reps, just by increasing your maximal strength
you’d be able to push out a few more than you did before.
Why?
Conservation of energy.
Those that are stronger have a relatively easier time
lifting a specific weight than those that are weaker. My solution…focus on
building a foundation of maximal strength.
Mistake #2: Poor Form:
Success in the gym, as in life is all about efficiency of
movement. The person that gets more done with greater speed and less effort
will win every time. This is especially true with the bench press. If your form
is off, then you’re lifting inefficiently. And an inefficient lifter not only
performs below their level of talent, but also risks injury that will put him
further behind the competition. My advice is to put your ego aside, use less
weight on the bar, and master the form in your bench before progressing to
anything else.
Mistake #3: No Plan of Action:
The Bodyweight Bench Test is a specific test that requires
a specific program to address its many intricacies.
- Form
- Periodization
- Warm Up
- Test Taking Skills/Tricks
- Weak Point Training
If you don’t address all of these you absolutely cannot
and will not be able to perform this test in a successful manor.All of these
glaring problems that I’ve discussed above have been the Achilles heel to many
NFL Combine athletes and average meatheads alike. And if left unaddressed, the
risk of injury or lost potential is not only a risk, but as close to a
certainty as you can get. That’s why there are programs like this. This is the only true test of performance power. Give it a go and see how you stack up !
Shoes
alter the spring-like function of the foot during running
The development of running shoes has advanced, but the
rate of running injuries hasn’t decreased for the last 40 years.
When running, bare feet act like springs which absorb the
shock of striking the road, this is then used as energy to push through into the
next stride. It has been suggested that overly bouncy running shoes can
interfere with the process of running and encourage foot muscles to relax and
over time weaken. These claims have led researchers and some runners to suspect
running shoes may do more harm than good.
Now, a new research project published in the Journal of
the Royal Society Interface has examined the effects on the foot’s arch and
muscle activation. The study had 16 participants run barefoot and then wearing
running shoes. They ran on a treadmill set up with force sensors, with wires
threaded under the skin of the feet to track muscle activation.
The study found that running shoes did indeed influence
the mechanical function of the foot. They were found to interfere with the
foot’s ability to act like a spring, which decreased how much the foot’s arch
was able to compress when hitting the ground. The study established that bare
foot running would flatten the foot’s arch, whereas running shoes only got 75%
of the way there.
These results contradict conventional thinking that foot
muscles would be more relaxed in trainers. Running shoes were actually found to
make foot muscles work harder to keep the arch stable.
The scientists who conducted the study propose more
research needs to be done to support their latest findings.
Running
may better than cycling for long term bone health
Exercise that puts greater strain on bones, like running,
may improve long-term bone health more effectively than non weight-bearing
activities like cycling, a recent study has found.
The study was conducted at the Istituto Ortopedico
Galeazzi in Milan. Researchers measured the levels of hormones in 12 ultra
marathon runners before and after they ran a 65km (40.3 mile) race. These
levels were compared to 12 other individuals of the same age who did not
partake in the race, but instead participated in low to moderate physical
exercise.
The scientists identified two proteins that are key to
bone formation, osteocalcin and P1NP, the levels of these in the blood are key
indicators of bone health. It was found that during the race, the runners had
falling levels of the two chemicals.After
the race however, the runners were found to have higher levels of P1NP than the
control group. Its aid suggests that while their bodies diverted energy from
their bones during the race, it is more than made up for when resting, leading
to a net gain in bone health over the long term.
“The every-day man and woman need to exercise moderately
to maintain health,” said Dr Giovanni Lombardi, lead author of the study.
“However, our findings suggest that those at risk of weaker bones might want to
take up running rather than swimming or cycling.”
Protein has been touted as the essential nutrient, the
nutrientthat will ruin your kidneys if you eat too much, etc,
etc. Research has shown though that protein is key to weight
loss andhelping to provide the feeling of fullness and that it is
safe. Protein is key to weight loss because not only does it
help you feel fuller faster and longer it also burns more calories
than carbs or fat.
That's right the thermic effect of protein is nearly
double of carbs and fat. When you eat it your body burns energy to
break down that food. Well, protein causes your body to burn
nearly twice as much energy to breakdown the food as does carbs
or fat.This added Thermic Effect of Food is an added boost to
your metabolism. By eating some type of lean protein at every
meal 4-6 times a day will keep your metabolism at a higher
state all day long. You could essentially burn 100-200 more
calories per day by just adding protein at every meal. That’s an
incredible 6000calories a month. Almost two pounds of a month .
Another benefit to adding protein at your meals is the
fat releasing effect. Eating protein leads to the release of glucagon, a
hormone that aids in the release of stored bodyfat to beused for energy. It
also helps prevent the storage of fat by creating a lower insulin esponse .Of course we are most familiar with protein/amino acids
as the building blocks for creating new muscle. Muscle of course
will increase our metabolism and force our bodies to burn more
calories which results in more fat calories being burned off.
These 3 benefits of protein all directly help us burn
more calories and lose excess fat. I suggest you incorporate a lean protein source at every
meal to enhance utilization of fat for energy, provide satiety(fullness),
increase the TEF of their meal and to provide the building blocks to add new metabolism
friendly muscle. Bottom line: have a serving of protein every time you eat !
The question I am asked the
most is “what do you eat?” So below you will see the “Top 10 Lists” of what I
eat every day or almost every day. Exact quantities and menus are not listed,
just the foods. And remember I do not eat for fat loss. I eat to maintain my weight,
stay strong and healthy. Of course my food intake varies. I aim to get as many
different varieties of fruits and vegetables as possible over the course of
every week and there are a lot of substitutions made, so you are not seeing my
full list here. This is just what I eat the most of every day. I also want to
point out that while I don’t believe that extreme low carbs are necessary or
most effective when you look at the long term.
This
is not a prescription to all readers to eat as I do. It’s very
important for compliance to choose foods YOU enjoy and to have the option for a
wide variety of choices. The trouble is,
restricted diets and staying in a calorie deficit is HARD in general, so most
people can’t stick with any program and they fall off the wagon, whichever
wagon that may be. I believe that a lot of our attention needs to shift away
from pointless debates (low carb vs. high carb, high fat vs. low fat, is
getting really old… so… get over it everyone).Instead, our focus should shift towards building an
eating program that we can enjoy more while still getting us leaner and
healthier, and especially towards asking and answering this question: how can we build an eating program that
improves compliance and one that we can still be doing one year from today?
(and that includes the emotional and psychological techniques that can improve
compliance as well)
Here’s one good answer: Eat foods you ENJOY that still
fit healthy, fat-burning, muscle-building, energizing foods (i.e., hitting your
calorie and macronutrient goals for the day, while also providing optimal levels
of micronutrients).
Here
are the foods I choose to achieve this outcome. This eating plan is not
difficult to stick with at all, by the way. I enjoy eating like this and it
feels almost weird NOT to eat like this after doing it for so long. Remember,
habits work in both directions, and as Jim Rohn Said, “Bad habits are easy to
form and hard to live with and good habits are hard to form but easy to live
with.
These are listed in the order I frequently consume them.
So for example, if oatmeal is on the top of the list that means this is the
food I am most likely to eat every single day.
My
10 top starchy carb and grains
1. Oatmeal (old fashioned)
2. Yams (or sweet
potatoes – not same food, but very similar)
3. Brown rice (a
personal favourite is basmati, long grain aromatic rice)
4. New potatoes
5. Multi grain hot
cereals (mix or barley, oats, rye, titricale and a few others)
6. Beans (great
for healthy chili recipes and some cold salads too)
7. 100% whole grain
bread (not a daily staple food for me, but I do eat and enjoy it)
8. 100% whole
wheat pasta (same note as bread above – a favourite on high carb / re-feed
days)
9. Chick peas (aka
garbanzo beans) or other peas
10. Quinoa (slowly
but surely starting to learn some quinoa recipes)
My
Top 10 top vegetables
1. broccoli
2. asparagus
3. spinach
4. salad greens /
lettuce
5. corn
6. carrots
7. onions
8. mushrooms
9. cucumbers
10. Zucchini
My
top 10 lean proteins
1. Eggs (I include at least one whole egg per meal and
use the rest whites)
2. Chicken Breast
3. Salmon (wild
alaskan)
4. Turkey Breast
5. Top round steak
(grass fed beef)
6. Flank Steak
(grass fed beef)
7. Tilapia Fish
(from U.S. – Seafood Watch has warned to
avoid Chinese and Taiwanese Tilapia)
8. tuna- steak or
canned in water
9. Trout (rainbow)
10. Whey protein
isolate
My
top 10 fruits
1. Grapefruit
2. Apples
3. raisins
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple
By the way, remember – fruit is nature’s candy and DOE'S NOT contribute to fat gain.
And also note, I DO include healthy fats as well,
walnuts, almonds, olive oil, flaxseeds, flaxseed oil (supplement – not to cook
with), avocado and a few others that are slipping my mind at the moment. Or I
will simply supplement with Udo’s Oil
Also, YES I eat dairy and I have nothing aginst it, nor
am I lactose intolerant. I just don’ t eat as much dairy as the rest of the
stuff on my lists (although it’s worth noting that whey and casein protein
powders are milk proteins). When I eat dairy its usually skim milk, low or non
fat cottage cheese, low or non fat yogurt .
Hope you found this helpful and interesting. Keep in
mind, this is MY food list, and although you probably couldn’t go wrong to emulate
it, (if your goal is more muscle and less fat), you need to choose foods you
enjoy in order to develop habits you can stick with long term. There are for
example, hundreds of other fruits and vegetables out there…enjoy them all! And remember
this: every time you eat make sure you have some form of carbohydrate + protein
+ fat = healthy, well balanced meal ! A meal can be something as simple as some
left over chicken and salad. So dont over think it !
Bon Appetite!
I had just
finished a session with my client and on the way out of the gym he took a
detour on his way to the exit to leave for the night. This client, a 39-year-old engineer who'd
been training with me for about two months, strolled over to the power rack.Once
there, he proceeded to do a quick and effortless muscle up into a pseudo
gymnastics routine, all atop the power rack. My jaw pretty much hit the floor.
Stunned, I asked him, "Where did that come
from?" I knew he was in pretty good shape but he made it look so
effortless.
His response: "It was in our school curriculum. I've
been able to do it since I was little."
You see, this client was born in Soviet Union (the region
now known as Ukraine), and learning to move like this was an integral lesson in
each day of schooling. In spite of the fact that he hadn't done much organized
training in recent years - and the fact that he probably sits at a desk too
much during the day, this client had maintained some significant movement
capabilities. As I thought back on his
training history with me, too, I recalled that he not only crushed his
evaluation, but also picked up new movements we introduced incredibly
easily. If you build a foundation, it's
there for good. When I first start working with a new client, I can tell
immediately their level of involvement in sports.
Now, compare that to the current model for "athletic
development" (if you can even call it that) in the United Kingdom. Fewer and fewer kids have physical education
classes in school, and we have earlier and earlier sports specialization taking
place.
Very few Btitish kids are exposed to the rich
proprioceptive environments that not only makes them good athletes, but also
sets them up for a lifetime of good movement. Most of the focus in this regard
has been on implications with respect to childhood obesity, but the truth is
that it has likely has just as profound an impact on long-term athletic
development, as well as performance in school, as exercise and quality movement
have tremendous benefits for brain function.
In the U.K., we are reaping exactly what we sow. We're
fatter than ever, have far more injuries (both in competitive athletes and the
general population), and aren't the international sports powerhouse we once
were. Our academic performance has also
slipped considerably as compared to other countries around the world, and while
there are loads of socioeconomic factors that influence this, I think it's safe
to say that healthier, active kids are smarter kids. Anecdotally, the typical
athletes I've seen on initial evaluations are now considerably less athletic
than what I saw in1998, when I first moved to England. These kids also have more extensive injury
histories, and they're on more medications.
Clearly, what we're doing isn't working. It's time to get
kids moving, encourage fun and free play, and discourage early specialization.
Please spread the word, and do your part. Children need to be active. Not just
for the health rewards but for the social skills that are learned with it. Most
kids will never go to the Olympics,play in The World Cup or The Six Nations.
But they will get healthy. They will learn team work. That sometimes you lose
and most importantly ,thing don’t always go your way. And when they don’t,just
pick yourself up and try again. These are lessons that apply to everything we
do in life. We owe to the kids !
It might be a sharp stab. It might be a dull ache. Sooner or later, 8 out of 10 of us will have back pain. And back pain myths are almost as common. Let's set the record straight about what you may have heard.
Myth: Always Sit Up Straight
Slouching is bad. But sitting up too straight and still for long periods can also be a strain on your back. Take breaks a few times a day: Lean back in your chair with your feet on the floor and let your back curve slightly. Even better: Try standing for part of the day, perhaps while you're on the phone or reading.
Myth: Don't Lift Heavy Things
It's not necessarily how much you lift, it's how you do it. Get directly in front of the object. Squat close to it, with your back straight and head up. Stand, using your legs to push up the load and your arms to hold it close to your middle. Don't twist or bend your body, or you may hurt your back. (Of course you shouldn't pick up anything that might be too heavy for you.)
Myth: Bed Rest Is the Best Cure
Yes, resting can help a recent injury or strain that causes back pain. But a day or two in bed can actually make it worse.
Myth: Pain Is Caused by Injury
Disc degeneration, diseases, infections, and even inherited conditions can make your back hurt, too.
Fact: More Pounds, More Pain
Staying fit helps prevent back pain. As you might guess, extra pounds will put stress on your back. Back pain is most common among people who are out of shape, especially weekend warriors who push themselves hard after sitting around all week.
Myth: Skinny Means Pain-Free
Anyone can get back pain. People who are too thin, such as those with an eating disorder like anorexia, may have bone loss. They're more likely to get broken bones and crushed vertebrae.
Myth: Exercise Is Bad for Back Pain
This is a big one. Regular exercise prevents back pain. And doctors may recommend exercise for people who have recently hurt their lower back. They'll usually start with gentle movements and gradually build up the intensity. Once the immediate pain goes away, an exercise plan can help keep it from coming back.
Fact: Chiropractic Care Can Help
Treatment guidelines from the American College of Physicians and the American Pain Society recommend that patients and doctors consider other options with proven benefits for low back pain. These include spinal manipulation and massage therapy.
Fact: Acupuncture May Ease Pain
The same organizations say acupuncture, yoga, progressive relaxation, and cognitive-behavioral therapy may help when you don't get relief from standard self-care.
Myth: Firmer Mattresses Are Better
In a Spanish study, people with ongoing general back pain who slept on a medium-firm mattress hurt less and were able to move better than those who slept on a firm mattress. But one size doesn't fit all. Choose your mattress based on your sleep habits as well as the cause of your back pain.
The best way to get started at relieving back pain is exercise and dropping a few of those extra pounds.If you decide to get moving be sure to get yourself a Professional Personal Trainer to help you. Doing the wrong thing is the only thing worse than doing nothing.
Start Your Day With Whole Grains
Fiber can help lower cholesterol, prevent constipation,
and improve digestion. Most of us don't eat enough of it. On average, we get
less than half of what we need. Most whole grains are a great source of fiber.
Start with breakfast: Look for whole-grain cereal or oatmeal with 3 or more
grams of fiber per serving. Add fruit and you’ll be on your way to the daily
goal of 38 grams for men under 50 and 25 grams for women under 50.
Fresh Fruit
Any fresh fruit is a healthy snack. But when it comes to
fiber, all fruits are not created equal. One large Asian pear has a whopping
9.9 grams of it. Other high-fiber fruits include raspberries (4 grams per 1/2
cup), blackberries (3.8 grams per 1/2 cup), bananas (3.1 for one medium sized),
and blueberries (2 grams per 1/2 cup). Pears and apples -- with the skin on --
are also good choices
Whole-Grain Bread and Crackers
Keep the grains coming. For lunch, eat a sandwich on
whole-grain bread. Or dip whole-grain crackers into your favorite healthy
spread. Whole grain means it includes all parts of the grain -- and that gives
you all the nutrients. Studies show that adding whole grains and other
high-fiber foods to your diet may also reduce your risk of heart disease and
type 2 diabetes.
Eat Your Vegetables
Artichoke hearts, green peas, spinach, corn, broccoli,
and potatoes are high-fiber veggies. But all vegetables have some. To boost
your fiber intake, add veggies to omelets, sandwiches, pastas, pizza, and soup.
Try adding interesting ones -- such as beets, jicama, Jerusalem artichokes, or
celeriac -- to a salad or other meals
Dried Fruit
Prunes are well known for their ability to help
digestion. That’s in part because of their high fiber content. The roughage can
help regulate bowel movements and relieve constipation. Most dried fruits are
loaded with fiber. Try having a handful of dried figs, dates, raisins, or dried
apricots as a snack. Or chop them up and sprinkle on top of cereal or
whole-grain dishes.
Fiber-Rich Beans
From adzuki to Great Northern, beans are high in fiber
and protein, and low in fat. Try eating them instead of meat twice a week. Use
them in soups, stews, salads, and casseroles, and with egg, rice, and pasta
dishes. For a healthy snack, boil edamame beans for 4 minutes and sprinkle with
salt. Be sure to wash down the fiber you eat with plenty of liquid to avoid
constipation and gas
Peas and Other Legumes
Related to beans, lentils and peas are high in fiber and
protein and low in fat, too. Lentils cook more quickly than most other legumes
and are a favorite in soups and stews. You can add cooked chickpeas to salads,
or blend them to make hummus.
Nuts, Seeds, and Fiber
Many people steer clear of nuts and seeds because they
tend to be high in calories and fat. But they can be a great source of fiber
and other nutrients. A 1/4 cup of sunflower seed kernels, for example, has 3.9
grams of fiber. One ounce of almonds has 3.5 grams. Try adding chopped nuts or
seeds to salads, cereal, or yogurt. Or enjoy a handful of roasted nuts or seeds
for a healthy afternoon snack.
Enjoy Whole Grains With Dinner
Enjoy brown rice instead of white with your meal. Or try
whole-grain noodles. For something different, make a dish with millet, quinoa,
or bulgur -- whole grains that are packed with fiber. Worried that grains cause
weight gain? Adding fiber to your diet can actually help prevent it by making
you feel fuller longer. These foods also require more chewing -- giving your
body more time to feel full.
Add Flaxseed
The seed of the flax plant can be an excellent source of
fiber, giving you 2.8 grams per tablespoon. Flaxseed is often used as a
laxative, but studies show that it also may help reduce cholesterol levels and
decrease hot flashes. Add whole or ground flaxseeds to breads or other baked
goods. Or sprinkle ground flaxseed into a smoothie or onto cooked vegetables.
Fibre Enriched Food
If you can’t work another serving of fruits, vegetables,
beans, nuts, or whole grains into your diet, consider eating a food enriched
with fiber. You can find cereal, snack bars, pasta, and
yogurt fortified with it.
Lack of fibre or low fibre intake can bring your weight loss efforts to screeching halt.Be sure to keep an eye on your total fibre intake.
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