Posts Tagged ‘Fitness’

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HOW TO LOSE WEIGHT BY THE END OF THE SUMMER

July 26, 2008

Alright, there are a million and one kids out there wondering if and how they can slim up by the end of this summer, and i wrote out a really in depth reply on yahoo answers and I wanted to post it here too.

If you have a public pool, start swimming 7 days a week, one hour per day, if you can’t do that, do 3 days a week.

If you don’t, jog for 30 minutes or more(but less then 2 hours) each day. in addition, after you jog, stretch out and do push ups and crunches (not sit ups, there is a difference)

Now for diet. From now until school starts, do not eat any candy junk food or soda. this includes but is not limited to; energy drinks, soda, Gatorade, energy bars, slim fast products, frozen fruit juice and anything that has high fructose corn syrup in the ingredients list.

You also need to drink a gallon (yes 1 full gallon) of water per day. Do not drink anything other then water, unless it is ORGANIC milk, and then, only drink about 1-2 glasses a day, the majority of non organic milks are very unhealthy.

You should also try and eat a lot of food with high protein content, like tofu, eggs, and organic tuna. And foods with good fats in them, all nuts and many fish (like tuna) have these.

Rather then 3 meals a day, you should eat 6 small meals a day, this is more important then you think.

The diet is the most important part, if you don’t do the diet, you are just wasting your time.

If you drop all the junk food, drink only water, eat 6 times a day, and stick to the workout, you should impress your friends significantly when school rolls around.

Remember, if you stop working out and eating healthy, your going to regain weight again, so if you do this and like the way you look at feel, stick to it, it only gets better as you go.

I would be using this and swimming if our god damn public pool was open, but they are staying closed all this summer.

Feel free to email me with questions at yakrii@yahoo.com or you can leave a comment on this blog and i should reply within 24 hours.

Yakri~

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Q&A #2

April 30, 2008

Alright, this is where i take searches that people have used to get to our site from google (or other search engines) try and figure out what question they wanted answered, and then answer it.

Q:TRICKING AS A EXERCISE?
A:Nope

Q:Can a strained muscle ever be as strong?
A:It depends on how badly strained they were, type 1 strains should heal completely, but it takes a very long time.

Q:How to get into tricking shape?
A:Weight lifting, its the best way really. read dogentricks.com and trickstutorials.com for more in depth info than i can provide.

Q:Without protein shakes?
A:Working out, without protein shakes is quite fine, but it will hinder your progress because your muscles will not heal as quickly.

Q:Tricking conditioning routine?
A:You can find one for beginners here

Q:Do protein shakes help?
A:Yes, they help your muscles recover and rebuild more quickly after you work out, nothing more nothing less.

Q:Will protein shake help with sore muscle?
A:Yes.

Q:Do protein shakes help you build more muscle?
A:Yes and no, they help your muscles rebuild after you work out, more quickly. So that you can work out again sooner without being fatigued. They don’t directly add to muscle like Steroids do, but they do help you build muscle in the end.

Q:Grow more fast twitch muscle?
A:Can’t be done, you can make what fast twitch muscle you have stronger, but that’s it.

Q:yakri (some one searched for my name and got this blog)
A:O.O do i have a stalker?

Q:a lot of fast reps for strength?
A:*Darth Vader* NOOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoOoO. Seriously, you need a small number of slow reps, with large weights, if you want to build strength.

Q:what type of exercise is well suited for tricking?
A:Weight training. With barbells, not those stupid weight lifting machines, they don’t really work.

Q:tall people have fast twitch muscles?
A:No more than short people do.

Q:a glass of milk before working out?
A:Try after working out, drinking one before working out is the opposite of helpful. however, if you drink organic milk, and its only one glass, and its after a work out, it would be beneficial.

Q:Tricking exercises?
A:Squats are the best exercise for tricking, pull ups are also awesome, and so are bench presses.

Q:Exercises to increase pushup number fast?
A:Do a small number of push ups, like 5 (if your already doing a high number you can start higher((like 25)) and advance more quickly) and then do 2 more push ups the next day, if that’s too easy, do 3 more then next day. Drink a protein shake after every workout, and include ab and leg exercises.

Q:cartwheel tutorial?
A:My cartwheel tutorial kinda sucks actually, I’m going to have to redo that once my wrist is better.

Yakri~

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Building Slow Twitch Muscle

April 1, 2008

Alright, this is really irrelevant, but Tricking haze is getting a fair number of hits searching for info about slow twitch muscle.

Slow Twitch muscle is very efficient, it fatigues much more slowly then Fast Twitch muscle. However, as its name suggests, it cannot contract as quickly as Fast Twitch muscle can. As such, Slow Twitch muscle is ideal for swimming long distances or running marathons. And Fast Twitch muscle is ideal for things such as sprinting or tricking.

To build Slow Twitch muscle you simply do a relatively easy exercise a large number of times. Like running a long distance, treading water for a long time, or lifting a light weight with a large number of repetitions. For example, if you can bench press 140lbs 5 times, then bench pressing 50lbs 30 times would be an endurance workout, and thus, build slow twitch muscle.

‘Slow Twitch’ muscle is basically your endurance, it can’t contract as quickly as fast twitch (obviously) but it takes much longer for it too fatigue. So, if you want to build your endurance, then you want to strengthen your slow twitch muscle. Endurance(slow twitch muscle) training in terms of weight lifting and body weight exercises such as push ups, means doing a large number of repetitions per set, over 13 at least. So if you want to increase your endurance by doing push ups then a goods way to do it would be to do 3 sets of 15 push ups.

One last thing to remember, If your out of shape when you start, endurance training may make you stronger, but if your fairly fit to begin with it may decrease your strength.

Yakri~

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Types of Muscles, Whats best for tricking?

March 4, 2008

You may not know it, but there are two different types of muscle fibers, Slow and fast twitch.

 

This from Wikipedia; “There are two broad types of voluntary muscle fibers, slow twitch and fast twitch. Slow twitch fibers contract for long periods of time but with little force while fast twitch fibers contract quickly and powerfully but fatigue very rapidly.”

 

Naturally you’re going to want a lot of fast twitch muscle fiber for tricking, sending the human body sailing through the air takes a lot of power! So now you may be thinking “how do I get more of this fast twitch muscle fiber stuff?” You don’t sadly.

 

This also from wikipedia; “Humans are genetically predisposed with a larger percentage of one type of muscle group over another. An individual born with a greater percentage of Type I muscle fibers would theoretically be more suited to endurance events, such as triathlons, distance running, and long cycling events, whereas a human born with a greater percentage of Type II muscle fibers would be more likely to excel at anaerobic events such as a 200 meter dash, or weightlifting. People with high overall musculation and balanced muscle type percentage engage in sports such as rugby or boxing and often engage in other sports to increase their performance in the former”

 

What a bummer right? Well no worries, you might not go to the Olympics for the high jump or 200 meter dash, but you can learn to trick even if you naturally have a whole ton of slow twitch muscle fiber. What you need to do is capitalize on what fast twitch muscle fiber you do have. You can’t get more of a muscle fiber type but you can exercise it and cause those muscle fibers to grow and become stronger. The key to this is in the way you exercise, specifically the number of repetitions per set of the exercises you do.

 

Strength 1-5 repetitions

Hypertrophy 6-10 repetitions

Toning 13+ repetitions

 

Strength training is ideal for increasing the strength of your muscles without increasing there size, and thus, perfect for tricking.

 

Strength training exercises fast twitch muscle fibers (types A and B, read this) but doesn’t encourage their growth in size as much as Hypertrophy.

 

Of course just doing 1-5 reps of pushups isn’t going to make it strength training, doing 1-5 bench presses at about 80%-90% of your 1RM (read this Wiki if you want to know more on strength training) is strength training, when strength training you should do about 3-5 sets of whatever exercises you do. To wrap up, here is a little more info on Type 1 slow twitch muscles.

 

From Wikipedia; “Various exercises require a predominance of certain muscle fiber utilization over another. Aerobic exercise involves long, low levels of exertion in which the muscles are used at well below their maximal contraction strength for long periods of time (the most classic example being the marathon). Aerobic events, which rely primarily on the aerobic (with oxygen) system, use a higher percentage of Type I (or slow-twitch) muscle fibers, consume a mixture of fat, protein and carbohydrates for energy, consume large amounts of oxygen and produce little lactic acid.”

 

Toning is what trains slow twitch muscle fibers, but if you’re looking to lower you BF% a little don’t be fooled, it isn’t the best way to lose weight, if you do a lot of toning you will cut down your overall muscle mass, and this is bad. Muscles take energy to be maintained (Calories) and every pound of muscle you have on you raises your metabolism. That not only burns Calories, helping you to lose weight, or allowing you to eat your favorite foods without gaining weight, but it also will make you feel more energetic during the course of everyday of your life.

 

I would also recommend reading these articles:

http://www.dogentricks.com/forum/viewtopic.php?t=6058

http://trickstutorials.com/forum/showthread.php?t=38042

http://trickstutorials.com/forum/showthread.php?t=36390

http://en.wikipedia.org/wiki/Muscle#Exercise

 

And watching the video on Conditioning found here

 

I probably left out a lot, but if you read the articles I linked they should probably explain that which I cannot, as well as the things I forgot.