Why you shouldn’t base caloric adjustments on absolute numbers.

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

For the longest time I have seen trainers, RDs etc. recommend absolute changes in caloric intake. The most popular recommendation by far being to increase/decrease calories by 250 per day. However, 250 calories means different things for different people and I think it’s the wrong approach to take.

Suppose you have someone who weighs 250lbs and is consuming 2500 calories/day in order to lose weight. Reducing intake by 250 calories per day represents a 10% decrease in daily calories. What if the person weighs only 150lbs and is consuming 1500 calories per day in order to lose weight? Reducing calories by 250 per day would equal a 17% decrease in daily calories. This is a pretty sharp drop in intake at once and could have counterproductive results.

A better way to go about it would be to adjust caloric intake by percentage instead of absolute numbers. This way adjustments are relative to the individual and you avoid making adjustments that are too high for some or too low for others. Personally, I always start with a 10% change in calories, regardless of whether someone is looking to lose weight or gain muscle. It’s typically enough to get the person rolling again without any adverse effects that could result from too big a change.

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Interval workout to improve your running performance

Posted by Chad in Workouts - (Comments Off)

Here is a simple interval workout that will improve your running performance. It can be performed on a treadmill or track. It can be performed on an incline, decline, or on flat ground.

Warm-up 5-10 minutes light jog

Interval 1: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 2: 3 minutes | Max Effort

Recover: 3 minutes | 65% max

Interval 3: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 4: 3 minutes | Max Effort

Recover: 2 minutes 30 seconds | 65% max

Interval 5: 3 minutes | Max Effort

Recover: 2 minutes | 65% max

Interval 6: 3 minutes | Max Effort

Cool down: 5 minutes

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Quick and easy protein smoothie recipe

Posted by Chad in Nutrition - (Comments Off)

This is one of my all-time favorite smoothie recipes. It’s super simple and delicious!

Add to blender:

12oz skim milk
6 strawberries (frozen or fresh)
1 whole banana (frozen or fresh)
1 scoop of whey protein powder
5 ice cubes

Blend to your desired consistency. Makes for a great post-workout shake!

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The Tabata Protocol: Increased intensity for increased results

Posted by Chad in Fitness | Workouts - (Comments Off)

Tabata Protocol

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training. (more…)

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Core Workout: Plank Progression

Posted by Chad in Workouts - (Comments Off)

Add this plank progression to your workouts to build rock solid abdominals!

A1) Plank – Hold 30 seconds
A2) Side Bridge (Right Side) – Hold 30 seconds
A3) Plank – Hold 30 seconds
A4) Side Bridge (Left Side) – Hold 30 seconds
A5) Plank with Alternating Superman – 60 seconds

You should move through each progression while maintaining the Plank and/or Side Bridge. In other words, aside from your feet and elbows, no other part of your body should touch the ground until all 5 progressions have been completed.

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Prioritizing dietary requirements for weight loss

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

When it comes to dieting for weight loss you need to get your priorities in order. With so much attention given to carbs these days it’s easy to lose sight of what’s really important. So, here you go…dietary requirements prioritized.

1) Calories – If you’re consuming too many calories, it doesn’t matter how much protein, fat, or carbs you’re eating…you’re going to gain weight or at least not lose weight.

2) Protein – If you’re not consuming enough protein while on a calorie restricted diet, you’re going to lose muscle. If you lose muscle, your metabolism will drop. (more…)

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