Lifting or Cardio First?

Here is an article that explains a lot about slow twitch and fast twitch muscles and what they are used for. Our bodies use carbohydrates before they use fat for energy. So, from this article we can see doing weightlifting first will burn up the carbohydrates. Then, when you do low intensity cardio, you should be burning fat. Good luck!

The muscles that hold your skeleton together and allow you to move are called skeletal muscles. They work voluntarily, meaning you consciously control their movement. Skeletal muscle is divided into fast- and slow-twitch fibers; fast-twitch muscles provide short bursts of power while slow-twitch fibers endure longer use without fatigue. The fibers will appear red or white, depending on their composition. While each has its own attributes, your body needs both types for optimal function.

Skeletal Muscle Fiber
The fibers in your skeletal muscles are striated; they have alternating light and dark bands that run perpendicular to the length of the fiber itself. Muscle fibers also differ in color based on the amount of myoglobin — a substance that stores oxygen until it is needed by the cell — they contain. Fibers also have different contraction rates, based on their ability to split the energy molecule ATP. Slow-twitch fibers, or type I fibers, contract as the name suggests — slowly. Fast twitch fibers are sub-divided into type IIA and type IIB fibers, both of which split ATP quickly.

Red Fibers
Type I and type IIA fibers contain high amounts of myoglobin and are capillary-rich, making them red in color. Both fibers generate energy aerobically, or with oxygen. Aerobic respiration produces little lactic acid, which fatigues muscles, allowing these muscle fibers to withstand longer use. Type I fibers, however, contract and split ATP more slowly than type IIA fibers and have lower amounts of creatine phosphate, a molecule needed for quick, explosive movements. Slow-twitch fibers are found in muscles used often, like those in the neck. Type IIA red fibers have high amounts of creatine phosphate and split ATP faster, making them more useful during sprints or jumping to dunk a basketball.

White Muscle Fibers
Type II B fibers are considered “white” muscle fibers due to their low content of myoglobin and fewer capillaries. They contain large amounts of glycogen, a stored form of carbohydrate energy that your body depends on for intense activity. Muscles use glycogen during weight or resistance training, for instance. White muscles generate ATP anaerobically, or without oxygen; this process leads to fatigue more quickly than red muscle fibers. Type II B fibers do, however, split ATP quickly and contract rapidly. The muscles in your arms are largely composed of type II B fibers.

Balance in the Body
Both white and red muscle fibers are needed by your body. You can, however, hone the amounts of certain types to suit your athletic endeavors. Sprinters and power lifters, for instance, need higher amounts of fast — white or red — fibers, while a marathon runner benefits most from large amounts of slow-twitch fibers. For the average person, however, performing activities that target both types is beneficial. Overuse of one type can break down muscles, tendons and ligaments, leaving you prone to injury; mixing up your workouts can prevent over-training.

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Recommendation, Again!

I want to put it out here again. If you are starting a workout regimen to lose weight. Make sure you are in your fat burning zone. And make sure you are burning enough calories. You can do this by wearing a heart rate monitor (click on the picture below). This one allows you to enter your age, weight and set your high and low heart rate values as you choose. It will beep at you if you are above the high or below the low, helping you to stay in your zone.

Your Max Heart Rate (MHR) is 220 minus your age. You should use a combination of Low Intensity and High Intensity, as structured below. Keep a log of the date, activity and calories burned.

Low Intensity – bottom of zone = MHR x .60 – top of zone = MHR x .70
High Intensity – bottom of zone = MHR x .80 – top of zone = MHR x .90

Mass Suit Pictures

Oh, man!  I trained in a MASS SUIT for the first time… and I got my MASS kicked!  Video coming soon!

MMA – Getting My Butt Kicked, Part 2

Paragon Jiu Jitsu

Mind you, this is the same day as the video previously posted. As soon as I get the footage, I will post part 3 from this same day.

My coach is Mike Lujan and my training partner is Donny Flowers. Donny has a fight in Las Vegas on Jan 6. Best of luck Donny.

I am super grizzled!! But, I am not ashamed to show you that side of training. Enjoy!!

MMA Video – Getting My Butt Kicked

This is me getting my ass handed to me in practice at Paragon Jui Jitsu. We do 3 minute rounds and one minute rest… if we are lucky. Sometimes we don’t get to rest, we get to do push-ups or burpies. My goodness, at this rate, I will be a lean, mean machine sooooooonnnnn!!

I will post part two very soon!!

It’s Okay to Let GO…

I mean it is actually better for you!! When you are doing cardio. Try not to hold on the the handles. And if you need balance, try to balance with two fingers per hand.

I tell you, it drives me nuts when I see a person putting the incline up on the treadmill then they hang on to the console and recline. They completely cancel out the intention of the incline; might as well put the treadmill horizontal. So, if you are a hanger on’er…. next time, let go and swing your arms. See the difference in actual work being done… which is MORE calories burned. OR, if you like to hang on, just know that you are not burning as many calories as you think you are (and your pissing me off, lol!) Same thing applies to leaning on the stairmaster.

A good way to test this theory is to wear a Heart Rate Monitor
and use the watch to count calories. Then compare the calories burned on the watch to the calories the treadmill thinks you burned. It will be a big difference. And I will encourage one more thing. Wear thatHeart Rate Monitor
and do cardio outside, off the treadmill. You will be happy with your results; more calories burned if you hit the pavement.

You could also use a The Biggest Loser bodybugg ®
for this test. Which is a larger financial commitment, but it offers a lot more information.


Fat Loss Cardio

Whenever I am on the fat loss plan, I do cardio in the morning before I eat anything. I also do it within the first hour that I wake. You are in your fat burning phase at this time! The cardio doesn’t have to be intense. I choose to do cardio in the fat burning zone. To find out what your fat burning zone is, get a Heart Rate Zone Chart for your home gym or as a gift to your public gym.

Personally, I own a Nike Imara Heart Rate Monitor Watch. I absolutely love it because I can set my upper and lower heart rates and it will beep at me to tell me when I am out of my zone. Plus, when using modern cardio equipment, some of them read the chest strap and adjust the intensity of the workout to your zone!!You don’t even have to pay attention to the console!

My favorite piece of cardio, because it isn’t easy, is the StairMaster Stepper. Plus, I think some of the other pieces of cardio equipment are inaccurate about the amount of calories you burn. You can use your Heart Rate Monitor to compare with the console on this matter.

Anyway, as long as you are in your fat burning zone for at 45-60 minutes, you are successful! I do this 5 days per week.

Back Day

Oh, crap, broke the lat pulldown. I swear it is a design issue! LOL! Good thing I got some good sets in before it failed. And couldn’t do the low row, because it is being fixed. Um, wonder who broke that one… er, uh?!! I replaced the low row exercise with bent over rows, overhand, wide grip. So, I guess, if you want to know if you want to test the integrity of your equipment, ask me to lift at your gym.

This morning, 450 calories burned before breakfast.
This afternoon, Deadlifts and back assistance work.
This evening, pro-wrestling practice.

Todays Workout Plan:
Deadlift – keeping reps at 3 on the heavy sets
Underhand Lat Pulldown
One arm cable row from low pulley
Weighted Abs