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five key steps to caspower

Fit-text 5 KEY STEPS

to help us understand what to do to get in and stay in shape

1.When to eat.

Training increases our metabolism and when we finish a workout we need to intake proteins and sugars the good news is that we can eat sweeter foods during the hour after a hard workout as the calories go directly to your muscles. See these more detailed texts Truth About Abs pp.31,33

Remember the average total intake of daily calories is about 2000 (An athlete or soldier in training could be up to 4000)

An apple is about 50

A slice of bread 30

Most foods are now marked with the calories per 100 grams – be careful as most foods are not 100grams a 45gram Kit-kat for example is about 90 calories. much food

Quick Guide

Fist size portions of meat, fish, (proteins)

Fist size portions of pasta, rice, bread, potatoes (Carbs)

As many green veg as you like

Healthy fats, nuts a palm full,

As we are all different sizes so are our hands and stomachs so this hand rule fits for all.

Shin Ohtake’s Max Workouts p.118 for more deatail:

3.what food?
Whole foods that haven’t been change in any way, packaged foods have been broken down or elements added.

Green or colourful foods, oranges, bananas, cucumbers, brown rice and bread. Stay away from anything white, so that means, white sugar and saccharin (as saccharin is a chemical that has been proven to rot the brain) mayonnaise, ice-cream, salt, sounds boring, no not really, just think about it all of the white stuff has been messed about with and therefore no longer contains the nutrients that your body needs.

What you put in is what you get out, if you fill your computer up with contaminated files it wont work very well, if you feed a kid sweets he’ll turn in to a big spot.

So you and I aren’t any different. Put the good stuff in and feel and look better.

MAX Workouts p.120
Some info from TruthAboutAbs p.37

Nutrition is a lifestyle not a diet – keep it simple stupid (KISS)

Remember that in order to loose fat and look leaner you have to burn more than you consume. So stick to the fist size portions of whole foods and a hard training program and you will start to look lean.

4.the work out

HARD, its no good doing it light you wont burn calories nor push your heart lungs and muscles to improve.

TruthAboutAbs pp.6,9

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as animals almost always demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do “endurance” type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill/ run outside/ bike/ swim could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog

Interval 1 - run at 8.0 mi/hr for 1 minute (FAST)

Interval 2 - walk at 4.0 mi/hr for 1.5 minutes (SLOW)

Interval 3 - run at 10.0 mi/hr for 1 minute (FAST)

Interval 4 - walk at 4.0 mi/hr for 1.5 minutes (SLOW)

Repeat those 4 intervals 4 times for a very intense 20-minute workout.

In The Gym.

DON’T USE WEIGHT MACHINES – All they do is isolate parts of your body but our bodies work as a combined unit.

USE free weights – dumbbells using these combines more muscles

5.key exercises

My experience in Bodypump classes can back up these ideas from Shin Ohtake’s ebook and are up to date.

4 Key Exercises You Must Do To Lay Down The Foundation To A Strong And Balanced Body

The 4 key exercises are:

squat (from standing to lowering using legs),

deadlift (lifting from the floor to your chest or over your head),

press up (pushing up your body weight from the floor with your arms) ,

pull up (the hardest – pulling your body weight up with your arms using a bar - here is a lighter alternative) .

They are the most fundamental and basic exercises that all other, more complex exercises are based on.

Considering how important these exercises are, why is it so rare to see anyone in the gym doing them? It turns out that many find these fundamental exercises intimidating and don’t know where or even how to start. Others find them too difficult and tend to go straight for the machines to do “isolated” exercises (big mistake!). Once you perfect these fundamental exercise, you’ll be well on your way to achieving a lean, well defined, muscularly balanced body. Lay a strong foundation and you’ll be amazed at how easy seemingly complex exercises become.

Women Need To Lift Weights Just As Much As Men

Let’s set the record straight, Ladies -- lifting weights will not make you “big”. First of all women lack the necessary testosterone levels in their bodies required to develop large muscles like men. Second, women that want a “toned”, lean body need to understand that you must have muscles to get toned. The only way to get lean toned muscle is by lifting weights. And I’m not talking pink dumbbells. Women need to lift heavier weights in order to stimulate lean muscle development. Remember, the more lean muscle you have, the higher your metabolism -- and the more calories you burn a day. The more

calories burned means less fat. Less fat means more “toned” muscles! Here!s the bottom line: if you want to change your physique in a dramatic fashion, you’ve got to start lifting.

Links to full texts and better understanding

Make a Food and Training log

Helps you to control what you eat, what workouts you do and also to check back to see your progress.

Food and Training Log








compiled by Caspar RJ Chamberlain 2009