exercise

Diet Or Exercise – Which Is More Important?

December 26, 2015 by Rob Denny Leave a Comment

Focus More On Diet Or Exercise?

Everyone knows in a perfect world a combination of a balanced diet with exercise is ideal for not just wait loss but muscle gain and overall wellness. Should you focus more on diet or exercise? If you follow nutrition guidelines like not piling on platefuls of food, lean proteins, fruits etc… and mix in regular doses of aerobic activity and resistance training, your sure to optimize your health. Most people battle everyday in their head weather they should diet or exercise. They have a full plate of food in front of them and know they shouldn’t eat it all but then think “well I’ll exercise it off later”. Then they get busy and do not have time to exercise which leads to punishing yourself which is the worst thing you can do about anything, not just diet or exercise. Maybe you have a different goal like getting from a 36 inch waist to a 34 or staving off diabetes. Sometimes focusing on one over the other will give you better, faster results.

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Advanced Leg Workout – Time To Build Your Foundation

December 13, 2015 by Rob Denny 6 Comments

Time To Build Your Foundation Part 3 of 3 Part Series – Advanced Leg Workout

Let’s move on to your advanced leg workout. Once you are no longer challenged by your intermediate level squats, lunges, and isolation exercises it’s time to add some machines and “finishers”.

Again, you should always warmup and stretch before training sessions.

Begin your advanced leg workout with squats. Squats are the most effective leg exercise and should always be a part of your leg training. Always use a weight that you can comfortably (and safely) control. Continue to squat deeply and under control without bouncing at the bottom. Once you reach the bottom of your squat, drive the weight upwards until you reach the upright, start position and repeat. If your goal is toning and moderate strength gains continue with 3 sets of 12 repetitions. If you are interested in size, mass and greater strength gains then do 3 sets of 8 reps with heavier weights.

Beginners Leg Workout – To Build Your Foundation

December 6, 2015 by Rob Denny 7 Comments

Time To Start Building Your Foundation – Beginners Leg Workout

Regardless of your sport or fitness goals, you need a solid base, a strong foundation, and that means leg training! This is the first of 3 posts I will do – a beginners, intermediate and advanced leg workouts. This beginners leg workout will start you on what you need – to hit those quads, hamstrings, glutes and calf muscles hard.

Many men new to strength or weight training focus on upper body exercises like bench presses, curls, shoulder presses etc… They completely neglect leg training. Women new to training tend to focus on weight loss and aerobic activities also avoiding direct leg training. In both cases, this lack of leg training leads to imbalances. To build a balanced, strong and stable physique that also prevents injury, you must train your legs. And ladies, if you truly want to slim down, tone up and burn fat, training legs is the way to go.

Pre and post workout Nutrition – Don’t Forget These

November 13, 2015 by Rob Denny 16 Comments

Pre and post workout Nutrition – Don’t Forget These

Pre and post workout nutrition is characterized by a high intake of protein-rich foods such as turkey, beans, and lean proteins. Typically, a workout diet is also characterized by a low intake of carbohydrate-rich foods. If you have been considering improving your workout diet and wondered what the benefits may be, here are a few reasons why you should up your workout diet.

Fat burning
Because a typical workout diet consists of foods rich in protein, your body will burn more fats and less carbohydrates in a process known as ketosis. In most cases, this result in weight loss due to the constant breaking down of fats to create energy.

Jumping Rope – The Best Cardio Exercise That Few Do

November 6, 2015 by Rob Denny 32 Comments

Jumping Rope – The Best Cardio Exercise That Few Do

I cannot stress enough what a great workout jumping rope is. In my opinion, it is the best exercise you can do – period! The most glamorous? No! The easiest? No? Boring? Can be! The best? Absolutely. Twenty minutes a day, that’s all I ask. Get yourself to twenty minutes a day, two days a week (three would be ideal) and I guarantee weight loss, better Cardio, and the best balance/agility of your life! Have you ever seen a fat boxer? Other than heavyweights no way. I still remember as a kid watching Muhammed Ali jumping rope on TV. He was lighting fast with a rope which no doubt was a huge factor in him being the same in the ring. Jumping rope will help you in any sport, not just boxing. Spend an extra couple of bucks and buy a good leather rope with ball bearings. Now you’ve got your rope, set up your music ( make sure you have upbeat, what you consider ass kicking music that gets your adrenaline pumping), set the timer for twenty minutes, and when you started jumping, one of two things probably happened – 30 seconds in you were completely out of air or every second or third time the rope hit your feet. I’m sure you then thought to yourself “20 minutes, that friggin guy’s nuts!” chances are you didn’t use “friggin.” Jumping rope’s not so easy! No problem, we’ll build up to twenty minutes using the following format:

Rotator Cuff Injuries – Know What Your Body Is Telling You

October 2, 2015 by Rob Denny 8 Comments

Rotator Cuff Injuries – Know What Your Body Is Telling You

Writing this now I am just coming out of another rotator cuff battle. It started about 7 weeks ago and was the first one I’ve had in about 5 years. I was unable to lift weights for 5 weeks, I haven’t been on a tennis court since it started. My best guesstimate is it will be another two weeks before I get back on the court. It’s pretty common knowledge that as we get older there will be bumps in the road whether it’s our personal life or physical life, are inevitable. Calve pulls, rotator cuff injuries, shoulders, knees, biceps, triceps – seems like something will always pop up along the way. I’m not saying working out will cause all of these, in fact the only one I’ve had has been my rotator cuff. I have no doubt that pushing your body to it’s limits is good for it, within reason. [Read more…] about Rotator Cuff Injuries – Know What Your Body Is Telling You