Tag performance
New Year’s Resolutions Don’t Work
By no means am I trying to destroy the motivation that some of you may be experiencing with the fresh slate of a new year and some new goals placed before you. But it drives me nuts when people make these promises to themselves to eat healthy foods, start going to the gym regularly, quit drinking, etc., then give up after only weeks or even days because they supposedly blew it for the year. I fully expect, along with countless other fitness people, to see a major influx of new faces at the gym next week, hogging the equipment without knowing how to use it and increasing the temperature of the gym to hatching-baby-chicks hot, only to see a drop off shortly after Valentine’s Day. It really is a shame that many individuals lack the drive to keep after their goals and only find yet another excuse to abandon the idea of bettering themselves for the long run. SO WHAT if it is a new year, and SO WHAT if you mess up after a few days or weeks? The most important thing is to keep your eye on the prize and get back up on that horse!
If you think I don’t have moments of weakness, I will tell you right now that I am human just like the rest of you. While I do not indulge in bad foods frequently, I will have an occasional treat, meal or feast that is well outside the definition of a clean meal. On rare occasions I will miss a workout, though this happens once a year (in fact it just happened today because I have been battling the flu since yesterday). But if I were to say, “okay, I blew it for 2013”, then of course that would be the perfect cop-out and I would no longer have the pressure to conform to a schedule or continue to pursue a goal.
Ask yourself this: WHY do you have a goal to lose weight, eat better, (fill in the blank)? If you have an understanding of the psychology behind your goal, and if you develop a do-or-die attitude, you will increase the chances of reaching your goal dramatically. Make your choices the types of choices that are made for a lifetime. Be specific about your goal and have a SPECIFIC PLAN in place, whether that plan is a written workout schedule, printed meal plan, timeline for when and how you will make measures to get that promotion at work, etc.
Every day spent with a focused mindset will get you closer to your goals. Allow yourself the occasional slipup but also refrain from allowing such incidents to completely derail you from what it is you really want.
Happy 2013! Image From January 1st…Yes I Hit The Weights Already!
Here is #4 in The Top Ten Glute Exercises: Stiff-Legged Deadlift
Reposting video from Ironman Shoot at Gold’s
Commit To That Date!
I may upset a lot of people by saying this, but I cannot stand hearing a competitor talk about an upcoming contest they plan to do, only to back out at the very last minute. I can understand how a significant family emergency, significant illness or a significant injury can undermine plans to compete at a specific event, but I have heard everything from a lack of financial preparedness, to going on a vacation in which all self-control is abandoned, to failing to follow a contest prep plan faithfully, etc., as reasons for pulling out of an event. It is just one excuse after another. Yes, that’s right, I said excuse.
I lead a very busy lifestyle which has me switching roles from physician to model to writer to contest prep coach to trainer. My mother is in a skilled nursing facility and since I am her only child, the burden of monitoring her care falls upon me. I train intensely and regularly five to seven days a week. I pack my food daily. Yet when I select a competition to participate in, I never, ever allow myself to back down from that goal. I commit to it entirely.
What is involved in this commitment to compete in a specific contest?
- I research the show schedule thoroughly beforehand and determine which contests I plan to do.
- I establish a detailed budget for each contest.
- I coordinate financial resources, both my own and those of my sponsors so that I know how expenses are being covered.
- I compile a to-do list for each event which includes a timeline so that I am sure to stay on track with when show registration is due, deposits are due, and when flight reservations should be made.
- I follow my contest prep plan faithfully and do not sabotage my own efforts to be contest ready by the time of the event.
I honestly believe that fear and self-doubt are what jeopardize a competitor’s focus and generate the feeling that contest plans should be postponed. By pushing plans back repeatedly, a competitor develops a cop-out attitude which flies in the face of the determination and fortitude that characterizes the world of competitive bodybuilding. Let’s face it, life always throws challenges at us. But there is no reason whatsoever to allow those challenges to discourage us from continuing to pursue that goal of stepping onstage and showing of the efforts of our determination and hard work.
Pick a contest date, commit to it and just DO IT!
A Natural Pain Reliever?
Fun Image Taken Backstage, All Tanned and Ripped!
Yes, we do clown around backstage at contests!
Delicious Delts!
If you look at women who have shapely shoulders with envy, don’t despair. If you consistently work them once a week with this routine, you will have enviable delts in no time. When you perform this workout, make sure to move quickly from one exercise to the next, and when you are finished with a set, rest for only 30 seconds, then begin your next set. For those of you who are unfamiliar with exercise notations, 5 x 15 means you will do 5 sets of 15 repetitions in each set. When doing supersets, you will do one set of the first exercise, then move immediately to the next exercise without rest until a complete superset is completed. Rest 30 seconds, then start your next superset.
Dr. Naito’s Delicious Delts Routine:
5 x 15 barbell military press
superset this with:
5 x 15 dumbbell side lateral raise
5 x 20 clockwise rotations with arms out to sides and palms facing down
superset this with:
5 x 20 counter-clockwise rotations with arms out to sides and palms facing down
5 x 20 front dumbbell raises
superset with:
5 x 12 bent over rear lateral flyes
Sorting Through Protein Powder Types
Patients, clients and strangers ask me constantly what protein powders are the best, from the type to the brand and flavor. The difficulty I have in giving a definitive answer is because different types of protein are better suited for different times of the day. Another issue lies in the fact that I do not suffer from lactase deficiency or food allergies, so what works for me might not work for someone else. In keeping with this challenge, I am going to discuss the different types of protein powder that are available with a small amount of advice on which protein to turn to for different tasks.
Keep in mind that protein powders can be derived from animal sources (whey, casein, egg white) or vegetable sources (soy, rice, hemp). Generally speaking, animal proteins are nutritionally superior, so they should be chosen over vegetable sources unless someone follows a vegetarian or vegan diet.
WHEY PROTEIN: When whole milk is broken down, 20% consists of whey protein and the remainder is casein protein. Whey protein is the most reasonably priced protein and is very high in quality. It also has the best flavor and mixes relatively well. Whey protein is absorbed in the digestive system quickly, so it is the preferred protein source post-workout or whenever a rapidly available protein source is needed.
There are two types of whey protein available:
- Whey Concentrate – This is the cheaper version and is also low enough in lactose that even lactose-sensitive people can tolerate it. It is also low in fat and carbohydrates, making it an excellent protein source for the majority of the population.
- Whey Isolate – This form is almost completely fat free and is also lactose free.
Some whey protein formulas have a blend of the two types, and may also have casein protein blended in as well (see description below for casein).
CASEIN PROTEIN: This is also referred to as milk protein, and is absorbed much more slowly than whey protein. Because of this, casein protein is commonly the protein of choice in bodybuilders before bedtime since the slow absorption is optimal for maximum muscle growth during sleep. There are two types of casein protein:
- Micellar Casein – This is the superior form and is made by separating the casein portion of milk from lactose, whey and fat via microfiltration. Microfiltration does not involve heat so micellar casein is not denatured like other forms of protein.
- Calcium Caseinate – This is the most soluble form of casein and mixes easily in fluid, but tends to contain high amounts of sodium (often MSG as the form of sodium).
EGG WHITE PROTEIN: This protein source is naturally low in fat and calories but is more expensive than mild-derived proteins. It is a good choice for individuals with milk allergies and is also considered a perfect protein because it contains all the building blocks of life. Egg white protein is easily digested and absorbed so it is a good source of protein right after a workout.
SOY PROTEIN: Soy protein supplies the body with all eight essential amino acids and is comparable in digestibility to animal protein sources. It is best used as a meal replacement powder. However, I am always concerned about the estrogenic effects of American soy products and tend to discourage the use of soy protein in my patients.
HEMP PROTEIN: This protein has a lower bioavailability than other protein powders and is also lowest in protein. It is slightly higher in fat than other sources but is high in fiber. My advice is to choose other types of protein unless you have dietary restrictions or food allergies.
RICE PROTEIN: This protein powder may be a good choice for people with milk allergies, but its bioavailability is also lower than the animal based proteins. It is created by isolating the protein portion from brown rice.
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