US Sports Net Today!


Live Play-by-Play, Updates, Highlights and More! on US Sports Network!
[Chrome Users-You may have to click on the play button twice to listen]
US Sports Network Powered By Beast Sports Nutrition!




US Sports Radio
The Las Vegas Raiders Play Here
Fitness and Sports Performance Info You Can Use!
The Scoreboard Mall
The Rock Almighty Shaker Of Heaven And Earth!
The Coolest Links In The Universe!
Showing posts with label fat burn ripped abs.. Show all posts
Showing posts with label fat burn ripped abs.. Show all posts

Thursday, March 31, 2016

The Need For Speed: It's Time To Sprint For Your Six-Pack

mwp_virtual_trainer.jpg


This great guest article sums up why the long, drawn out boring 2 hour cardio sessions are killing your fat burning potential. Just think this way. If you want a lean muscular physique like a cheetah, then why train like a hamster? Read on the for a fuller story.
-Nate


The Need For Speed: It's Time To Sprint For Your Six-Pack
by Chris Ryan

Close your eyes and imagine the Olympic 100m final: some of the most powerful men and women on the planet are blasting down the track. Their arms and legs are pumping and exploding like powerful pistons. Immense force is being generated on both sides of the body as it pulls and twists the spine and body back and forth.

Sprint training involves high-intensity, all-out movement that engages your core muscles like no other exercise can in such a short duration."Whoaaaa….my core muscles have never been worked like that!?" This is the expression I usually hear from my clients after they go through one of their first sprint workouts. It's funny to see the surprise on their faces that their core, not their legs, get the brunt of the workout.

Summer is approaching, and there is no better time to get your core engaged like never before. Who doesn't want to look shredded in their bikini or board shorts this Summer? It's time to get out of the gym and head to the track!

Why is sprinting so good for your core?

The best exercises have two things in common that determine muscle function and growth: degree of muscle activation and length of time that muscle is under tension.

There is no exercise that generates more force in the abdominal musculature than sprinting, and therefore no exercise can mimic the developmental stimulus it provides.

How is the body is able to stay ridged and upright under this immense pressure? The abdominal wall elicits tremendous degrees of force and pressure stabilization. A monumental effort takes place to engage the entire abdominal cavity and forces engagement and stabilization of the trunk and internal organs.

This force is so powerful that even one 10-15 second sprint can induce massive muscular stimulus on the midsection.

First and foremost it's sprinting, not jogging ladies and gentlemen

The explosive power generated through sprinting can be done by anybody too. You just have to run at the maximum efforts your body can handle to fully engage your musculature.

It may seem awkward at first to run so fast, but proficiency at high intensity sprinting comes the same as with any exercise: through proper training and coaching.

Best of all, the workouts are short and fun! You will not be slogging through endless miles pounding the pavement, but rather getting in touch with your inner athlete.

In doing so, you will engage all the major muscles in your body, such as the arms, legs and glutes - and of course the core.

The Best Core Exercise in the World Needs to Burn Fat as well as Build Muscle

There are a lot of people with super strong cores, but they have excess body fat covering up their "internal six pack." To be considered the best ab exercise in the world you need to do two things: build muscle and burn fat. Sprinting accomplishes both feats with flying colors!

In addition, sprinting also gives the gift of EPOC (excess post-exercise oxygen consumption), which basically means there is an acute elevation in energy used even after the exercise has stopped.

EPOC causes a biochemical effect to burn excess fat stores to help your body recover from the performance surge you put it through propelling yourself down the track. Yes, sprinting is the gift that keeps on giving well after your workout is completed.

5 Tips to Get Started on Your Strongest Core Ever!

1. Warm-up well: jog for a few minutes followed by plyometric and mobility drills that include several sets of high knees, butt kickers, hip openers, strides to get up to race pace, etc; you NEVER want to sprint until you are properly warmed up and increasing the intensity SLOWLY is key with any sprint program.

2. Form is crucial: you sprint on your toes and balls of your feet, keep your arms bent at 90 degree angles at your sides (do not cross the body with your arms) while the hands reach levels between your shoulders and your eyes. Remember, your arms and legs are powerful pistons!

3. Push versus pull: your foot strike should push away from the ground from the hip (pushing backwards versus pulling from the front to the back). Many hamstrings have been pulled from not doing this properly.

4. Control your core: the core and low back should be engaged the entire time; do not collapse either one. Keep the chest upright and proud even in the forward lean as you hit your top speeds.

5. Run through the line: give yourself a good amount of room to finish and slow down properly. You never want to stop suddenly at the finish line. Glide through the finish and gradually slow up your muscles.

More Information:

To learn more about how to incorporate sprinting into your comprehensive fitness program click here and contact me today! I can design and deliver your customized fitness plan to have you leaner this summer and for many more to come

Source: http://www.PopularArticles.com/article462803.html
Your-Ad-Broadcast-To-4-Million.gif
Athlete/Coach Resources...
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators.
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.
bpisports.com Recovery Supplements

Tuesday, March 29, 2016

Her Trainer Betrayed Her Trust!


Michelle-Transformation-001-2.jpgNate-and-Michelle-Miller-Transformation-1997.jpg

This young lady although she may not be aware of it, helped change the way I go about in-person and online training for good!

It was 1997 and I met Michelle in the big box gym where I had been training for a couple of years at the time. To give you the "readers digest" version of the story, she was training with one of the gym's other trainers and essentially had a bad experience with him. The kind of things she described this trainer doing and saying was deplorable at best!

Well I had the privilege to train her for 3 months even entering her in a National shape up contest where she finished in the top 10 among thousands of entrants. She helped me see first hand how a solid plan with hard work can transform your body quickly and set habits in place that will keep her and you healthy and strong for the rest of your life. And probably making that life a long one!

That struck a nerve with me. It was at that point that I realized that you as one of our valued in-person or online clients put a lot of trust in your Coach (moi) to guide you on the right path to physical excellence and maximum sports performance. To abuse that relationship is a sin that makes me nauseous to think of!

That is why I stop at nothing to get you the best custom designed programs of strength, conditioning, flexibility, nutrition, and any lifestyle planning that I can help you with.

No, US Sports Online Strength and Conditioning is far from perfect there are improvements in the works constantly, but you will not find a more user-friendly client-centric program anywhere on the web. I look forward to helping all. Whether you just just joined or have been working with us since our inception online since 1999. We are just getting started to help you be your best in life, on and off the fields of play and more. Thank you for the opportunity to help you! Click here to get started on your transformation today!
-Nate
Your-Ad-Broadcast-To-4-Million.gif
Athlete/Coach Resources...
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators.
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.
bpisports.com Recovery Supplements

Wednesday, October 8, 2014

Working Out After Surgery

Depending on the surgery, there should always be some consideration for a rehab program. -Nate
How Long Should You Wait?
(Prevention,)

QUESTION: I usually do a combination weight training and cardio workout every other day. But I just had surgery to remove my appendix. How soon can I go back to working out, and what should I do to get back up to speed?
ANSWER: Your doctor is the best person to advise you on when it is safe to resume exercising. Every body and every surgery is different so there isn't one simple answer. But once you get your doctor's OK to start working out, ease back into it to avoid soreness or injury.
As a general rule, the amount of time you missed exercising should equal the amount of time you give yourself to return to your previous level. For example, say you were cycling 15 miles in an hour before you were laid up with an injury for four weeks. Your first week back do only 10 or 15 minutes at a slower than normal pace. The next week increase your time to 30 minutes, and then 45 minutes the following week. By the fourth week, you should be able to put in an hour, but don't push your pace. The following week you should be back up to speed.
Most importantly, listen to your body. If you're feeling tired, back off a bit. If you experience any pain or problems, see your doctor. Don't worry. Your desire to get back on track is a good sign that you'll be back to your usual routine before you know it.

Wednesday, September 24, 2014

Dan Wirth - : Simple Guidelines for Effective Aerobic Training

Dan Wirth -  Simple Guidelines for Effective Aerobic Training
What is aerobic training? Any form of exercise that uses the large muscle groups of the body in a rhythmic and controlled fashion for a given period of time. Energy development and utilization is in the presence of adequate amounts of oxygen. Walking, Jogging, Swimming, Biking, Roller Blading, Stair Stepping, etc. can be forms of aerobic training if utilized at the specific intensity and for the proper duration.
Fundamental Guidelines
  • Frequency - 3 to 6 times per week
  • Duration - 20 to 60 minutes per session
  • Intensity - See guidelines below
Intensity guidelines - There are two common ways to estimate where your heart rate should be at when performing aerobic exercise.
Method 1
Age Predicted Max Heart Rate Method
Train at 60% - 85% of age predicted max heart rate. (Ideal range would be 70% - 80%)
example:
220 minus age = Age Predicted Max Heart Rate (APMHR)
(APMHR) x .6 to .85 = Threshold Training Heart Rate Range
  1. 220 - 40 years = 180 (APMHR)
  2. 180 x .60 = 108 beats per minute
  3. 180 x .85 = 153 beats per minute
Threshold Training Range is 108 to 153 beats per minute!
Method 2
Karvonen Method
Train at 60% - 80% of age predicted max heart rate. (Because this approach to determining the threshold training heart rate tends to give a somewhat higher value compared to the APMHR the ideal range is 65% - 75%. This equation is a little more involved also :)
This formula uses both your Age Predicted Max Heart Rate (APMHR)and your Resting Heart Rate (RHR). This makes it more individualized to you!
example:
  1. 220 - 40 years = 180 (APMHR)
  2. 180 - 63(RHR) = 117
  3. 117 x .60 + 63 (RHR) = 133 beats per minute
  4. 117 x .80 + 63 (RHR) = 156 beats per minute
Threshold Training Range is 133 to 156 beats per minute!
What is anaerobic training? Anaerobic Training is higher intensity exercise that varies in duration. Energy development and utilization is without adequate oxygen delivery. The by-product of anaerobic exercise is Lactic Acid accumulation. Weight training, sprinting, basketball, and high intensity, short duration athletic events are all examples of anaerobic training.
What are the benefits of aerobic and anaerobic training? Increased cardiovascular health, better appearance, reduced blood pressure and heart rate, improved blood profile, increased energy, improved body fat percentage, weight control, and enhanced athletic performance!

Dan Wirth M.A., C.S.C.S. Is the 
Fitness Director US Sports Online Strength and Conditioning
Director of Strength and Conditioning
The University of Arizona

Monday, August 18, 2014

Does that hurt? Exercise injuries...

-Nate Lewis US Sports Strength and Conditioning

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out. 

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan—because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:
  • Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
  • Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
  • Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.
Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take the time to stretch everyday before and after your workout to stave off injury.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car—if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right?

The ultimate injury prevention plan is to work with me, your qualified fitness expert! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Simply reply to this email, call me today, or click here, to get started. It's time to take action and get the results that you deserve!

Your Ticket to Get Fit!
Come give my fitness program a try. I have the whole fat loss equation down to a science, and I'd love nothing more than to help you achieve your fitness goal.

My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let's do this! 
Spinach & Egg White Wrap
This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 2 

Here's what you need:
  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 1/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Help me spread the fitness truth... Forward this newsletter to your friends, family and co-workers by using the ‘Refer a Friend' link below!