Looking for the number of calories you burn everyday?
It is an essential number to know if you want to lose fat or gain muscle.
Your ultimate success hinges on both sides of this number.
Here's a calculator you can use to determine how many calories you are burning in a day.
http://www.fitnessmagazine.com/fitness/multimedia.jsp?sssdmh=dm17.426844&multimediaId=/templatedata/fitness/multimedia/data/1130272109023.xml&esrc=nwfitdailytip022810&email=2422027505
The way I use it is this: I always choose the lowest level of activity and then in my diet software (DietController), I add in the exercise calories. This has consistently given me the best and most accurate results.
Train hard, diet harder.
Jim
Sunday, February 28, 2010
Plus50Fitness: "Loading Phase": Week 2 (Chest/Back)
Today was Week 2, Day 3 of the Loading Phase
You will recall that during the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:
•The growth hormone output increases due to the short rest interval between sets and the high volume.
•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
In Week 2 the Day 3 Loading Phase workout looks like this:
Chest & Back
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)
When in the Loading Phase it is important not to use weight that is too heavy to get the number of reps designated. To do that causes the increased risk of injury and will not accomplish the hormone results that this phase can provide.
Currently, I have made "the turn." That means I am gaining weight slowly -- muscle weight -- and will continue to do that over the next several weeks, up until April 15 at which time I will enter the Cutting Phase and cut down to sub-10% body fat over the course of 6 weeks and be ready for summer! (It is not as easy at it may seem and I will blog on that dynamic this week.)
You can watch the diet on the website: www.plus50fitness.com. I upload it every week.
Train hard!
Jim
You will recall that during the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:
•The growth hormone output increases due to the short rest interval between sets and the high volume.
•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
In Week 2 the Day 3 Loading Phase workout looks like this:
Chest & Back
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)
When in the Loading Phase it is important not to use weight that is too heavy to get the number of reps designated. To do that causes the increased risk of injury and will not accomplish the hormone results that this phase can provide.
Currently, I have made "the turn." That means I am gaining weight slowly -- muscle weight -- and will continue to do that over the next several weeks, up until April 15 at which time I will enter the Cutting Phase and cut down to sub-10% body fat over the course of 6 weeks and be ready for summer! (It is not as easy at it may seem and I will blog on that dynamic this week.)
You can watch the diet on the website: www.plus50fitness.com. I upload it every week.
Train hard!
Jim
Saturday, February 27, 2010
Workout: Loading Phase: Week 2: Legs [Do Not Try This At Home]
Brutal leg routine today . . . my legs were shaking as I left the gym and I ended up passing out this afternoon for a 2 hour nap . . .
You will recall we are currently in an 8 week routine. 2 weeks "active rest;" 3 weeks "loading phase;" and 3 weeks "growth phase."
Tomorrow (Sunday) we complete Week 2 of the "loading phase."
Today was Legs in Week 2 (This is a 6 day routine so you do each day twice each week.) Here's how it went this morning:
Day 2 – Legs (Wednesday/Saturday)
Superset:
Smith Machine Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Hack Squats 4 sets x 10-12 reps (No rest)
Leg Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Superset:
Dead Lifts (Barbell) 3 sets x 10-12 reps (No rest)
Leg Presses (3 sets x 10-12 reps (No rest)
36 sets going to near failure each set.
It goes fast if you get as little rest as is designated and you feel like a truck hit you at the end.
This routine is NOT for beginners. It is not even for intermediates. If you do this routine and are not ready you will not be able to walk for a week. I will send you beginning or intermediate routines upon request, no charge. This will hurt you if you don't have at least a year in the gym consistently training hard. So warned . . .
Next blog I'm going to write about an interesting dilemma -- what I call "the turn." This is where you have achieved your goal bodyweight but now want to put on muscle without adding a lot of fat. Challenging to say the least and I'll discuss it next time.
Train hard!
Jim
You will recall we are currently in an 8 week routine. 2 weeks "active rest;" 3 weeks "loading phase;" and 3 weeks "growth phase."
Tomorrow (Sunday) we complete Week 2 of the "loading phase."
Today was Legs in Week 2 (This is a 6 day routine so you do each day twice each week.) Here's how it went this morning:
Day 2 – Legs (Wednesday/Saturday)
Superset:
Smith Machine Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Hack Squats 4 sets x 10-12 reps (No rest)
Leg Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Superset:
Dead Lifts (Barbell) 3 sets x 10-12 reps (No rest)
Leg Presses (3 sets x 10-12 reps (No rest)
36 sets going to near failure each set.
It goes fast if you get as little rest as is designated and you feel like a truck hit you at the end.
This routine is NOT for beginners. It is not even for intermediates. If you do this routine and are not ready you will not be able to walk for a week. I will send you beginning or intermediate routines upon request, no charge. This will hurt you if you don't have at least a year in the gym consistently training hard. So warned . . .
Next blog I'm going to write about an interesting dilemma -- what I call "the turn." This is where you have achieved your goal bodyweight but now want to put on muscle without adding a lot of fat. Challenging to say the least and I'll discuss it next time.
Train hard!
Jim
Friday, February 26, 2010
Current Workout - "Loading Phase"
In my talks, the most common question is, "What do you eat?" Well, on the website you can see everything I have eaten for more than a year.
I upload my food each week at: http://www.jimkarger.com/kitchen-diet-maintenance.php Check it out.
Others have asked that I start uploading my current workouts. I'm happy to do that and we're making an addition the web page in the next couple of weeks.
In the meantime, here's where I am now in the gym . . .
On an 8 week program focusing on growth which explains why I have added about 200 calories to my diet each day -- I'm doing what is called "lean-bulk," adding the maximum amount of muscle and the minimum amount of fat. More on the why's later.
Here's an explanation of the routine:
The first two weeks were an “Active Recovery Phase”. In this phase I only trained with weights twice a week on a full body routine before I started the next phase which is called the “Loading Phase”.
The “Loading Phase”, which is three weeks in duration, is a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.
Then the next three weeks are a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).
Right now I am in the "Loading Phase," lots of sets, little rest between them. Today was Week 2, Day 1 of the "Loading Phase" and it looked like this:
February 26, 2009
Shoulders & Arms:
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)
39 sets -- whew! It's tough but it moves fast because there is little to no rest allowed between sets.
Supplements right now include the regulars and I've added "Tribulus Terrestris," a natural plant-form supplement that increases testosterone levels which I need right now working out 6 days a week, 30-40 sets per day. I'll let you know how that goes.
Hope this helps. Keep the e-mails and questions coming.
Train hard, diet harder,
Jim
I upload my food each week at: http://www.jimkarger.com/kitchen-diet-maintenance.php Check it out.
Others have asked that I start uploading my current workouts. I'm happy to do that and we're making an addition the web page in the next couple of weeks.
In the meantime, here's where I am now in the gym . . .
On an 8 week program focusing on growth which explains why I have added about 200 calories to my diet each day -- I'm doing what is called "lean-bulk," adding the maximum amount of muscle and the minimum amount of fat. More on the why's later.
Here's an explanation of the routine:
The first two weeks were an “Active Recovery Phase”. In this phase I only trained with weights twice a week on a full body routine before I started the next phase which is called the “Loading Phase”.
The “Loading Phase”, which is three weeks in duration, is a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.
Then the next three weeks are a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).
Right now I am in the "Loading Phase," lots of sets, little rest between them. Today was Week 2, Day 1 of the "Loading Phase" and it looked like this:
February 26, 2009
Shoulders & Arms:
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)
39 sets -- whew! It's tough but it moves fast because there is little to no rest allowed between sets.
Supplements right now include the regulars and I've added "Tribulus Terrestris," a natural plant-form supplement that increases testosterone levels which I need right now working out 6 days a week, 30-40 sets per day. I'll let you know how that goes.
Hope this helps. Keep the e-mails and questions coming.
Train hard, diet harder,
Jim
Wednesday, February 24, 2010
Being Mindful When Dining With Others
Others' eating habits influence us.
Research shows that those who eat with 1 other person eat 35% more than they do when alone; those in a group of 4 eat 75% more; and those in groups of 7 or more eat 96% more.
Be mindful, friends, and train hard!
jim
Research shows that those who eat with 1 other person eat 35% more than they do when alone; those in a group of 4 eat 75% more; and those in groups of 7 or more eat 96% more.
Be mindful, friends, and train hard!
jim
Lentil with Spinach Soup -- High Protein in Less Than 30 Minutes
Want a great hot, high-protein dish you can prepare in less than 30 minutes?
Try this lentil with spinach soup.
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/30-minute-heart-healthy-meals/?page=2
We will try and get this on video as soon as we can.
Best,
Jim
Try this lentil with spinach soup.
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/30-minute-heart-healthy-meals/?page=2
We will try and get this on video as soon as we can.
Best,
Jim
Monday, February 22, 2010
63 Rules That Will Take You To Your Body Goal
Just got back from 10 days on the road . . .
Here's an article I read that is a must read for everyone interested in being the best they can be:
http://www.simplyshredded.com/the-bodybuilding-bible-a-complete-list-of-63-rules-to-grow-by.html?awesm=fbshare.me_AJAx2
Hope everyone is well, training hard and eating clean.
Best,
Jim
Here's an article I read that is a must read for everyone interested in being the best they can be:
http://www.simplyshredded.com/the-bodybuilding-bible-a-complete-list-of-63-rules-to-grow-by.html?awesm=fbshare.me_AJAx2
Hope everyone is well, training hard and eating clean.
Best,
Jim
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