Thursday, February 27, 2014

Cross Training 

Simply put I believe in it.  To do the same routine each day not only causes boredom and staleness in your training, but it also will cause you to lose motivation, skip workouts and most importantly to not make gains or improvement.

For this means playing competitive sports,  I play tennis,  run sprints, hike mountain trails,  do jiu jitsu,  yoga-, etc.  

I love to be outside when I exercise so these sports are perfect for that.  Plus they keep me in great shape, burn calories, and make me refreshed when I am in the gym with the weights. 

Do they make you lose some bulk? Maybe a little but who wants to now be able to move the muscle that they have right? 

Monday, February 24, 2014

When is the best time to train 



I spent over 17 years training a 4am at Golds Gym in Venice Beach California. Now I did not think anything about this for there were 20-40 other people in there also by 4:30AM and that included females.

Was I stiff at that time of the morning? Not really but it does take longer to warmup the earlier you start. And you will not be as strong as you will be in later in the day.

But you will also get your workout in each day not matter what for work-Family- etc issues will not be able to intefer with any of your workouts for you will have already got it in before you start your day.

Yes as you get older you will sometimes you need to stay late at work, you have dinner meetings, and Family events which will make you postpone or cancel your workout.

Now for some technical analysis. ! The latest research on your body's circadian rhythms, which are its internal clock, have shown that the peak of several of the most important (anabolic) hormones occur at both 3 and 11 hours upon your awakening. Well, according to science, if you wake up at 5:00 am, you are at your strongest at either 8:00 am and 4:00 pm..

Furthermore according to many strength coaches - such as Olympic Strength Coach Charles Poliquin, your joints like your knees, shoulders, may not be warm first thing in the morning.

What they are referring to is the synovial fluid which lubricates your joints require about 3 to 4 hours to reach an optimal level of warmth which will increase your bodies flexibility. This will provide a increase in athletic performance while decreasing the chnces of injuries.

So if you have the time to train at the 3 or 11 hour upon wakening then you now know it is your optimum training time. But do not worry if you do not. Some of the best bodybuilders and athletes in the world have trained at every hour of the day.

Sunday, February 23, 2014

Training at 60 years old 



These are pics from 02/13/14

Have been swamped training  everyone else but now I am going to spend some time on myself this year too

So before we start with the excuses of why we cannot train let me remind you


  • I am now 60 years old
  • have carpal tunnel syndrome for the last 3 weeks in right wrist
  • full time job teaching 
  • coaching tennis 
  • training people
  • working on 4 websites
But I am still going to get this done.  

I will train at 6:15AM to 7AM.   And then another time at night too.  Going to be putting my training routine, diet, and other training info too, 

Will track each week too 


How much should you warm up before you exercise? 

I have received thousands of e-mails from athletes- bodybuilders- and working people asking this question.

First of all it depends on your type of workout you will doing and also on your individual body type. That being said you need to follow some general guidelines

1) The best warmup for lifting weights is to do the exercises you are about to do with a light weight and go through the full range of motion. That will warmup your body muscles that you are just about to use. DO NOT GO YOUR HEAVIEST WEIGHT ON YOUR FIRST OR SECOND SET UNLESS YOU WANT TO GET INJURED!

2) Do not go to do a long aerobic workout before you lift weights. You can often burn up the glycogen from your muscles before you even workout a that will give you a worthless workout. You need the glycogen to help you lift and get results.!

3) But one thing you need to do is to get your body temperature up some before you start. Whether that is done on the treadmill or some quick light weights it does not matter as long as you have got your blood pumping.
How to train to Play  High School Linebacker 

How do I build up my body to play football as a linebacker. I am a sophomore in High School and they are going move me from cornerback to linebacker this coming year. I am 5'11" 178 lbs.


I have run a 4.75 forty yard dash far and I can hit pretty hard
I want to play college also - any position I can.'

I see you are now designing up routines for $5.95 like you do for your bodybuilding site. So I want you to design one for me and be one of the first ones to join it.

Johnny R.

Hi Johnny,

First of all I presume they are going move you because they have lost some of their existing linebackers to graduation. For your current size is more suited to the backfields


But remember as your build up your body you will also increase you chances to play college football.


You need to concentrate on speed and agility as your build up your body. A four day routine will be prime to help build up your body and to also increase up your speed.


You need to keep track of your lifts and keep a log

Bench Press
Squats
Leg extensions
lapt pulls
dumbbell curls  - hammer curls
Calf raises

I would do 

Monday -Wednesday  Legs-- Chest - Triceps

Tuesday - Thursday -  Back- Shoulders- Biceps


And do sprints - straights - diagonals-  hills

Spint - rest - sprint

Just like you will do in a game



DO NOT BINGE ON SWEETS OR JUNK FOOD

Yes I have seen this for years.

I have been at bodybuilding competitions where I would run into competitors who would be at the grocery store and have a spoon and a full gallon of ice cream in their hand to buy and eat right now

Now this means their body has gone from nearly no sugar for weeks to a massive amount of sugar all at once - or they are on their way to big case of sugar shock!!

No one is perfect. We are aall going to eat some sweet food at times

So here is my philosophy:
If you eat desserts then simply accept it and forget about it. It is done and time to move forward. Buy smaller quantities of sweets- and eat a small proportion.

DO NOT EAT A LITTLE AND THEN FIGURE I SCREWED UP AND I AM GOING TO EAT THE WHOLE THING!

Try and slowly substitute fruits and smoothies for desserts
Have cheat day once a week where you can relax your diet

Remember you need to be healthy mentally and physically too. Do not eat when stressed to staying up. Try and rest - read - walk- or sleep.
Take care of yourself - if you do not who will?

Friday, February 21, 2014

Carmen's Training 02/20/14

She actually gained a pound -  but that is a couple pounds of muscle with 4-5 pounds of fat being lost! 

DO NOT JUST LOOK AT THE SCALE!  Remember muscle weight more than fat and will give you twice a much energy

She had a incredible jiu jitsu - bodybuilding workout on the 2/19 and was still a little bit sore and tired last night

Wednesday, February 19, 2014

Carmen and Parker getting a jiu jitsu workout on 02/15/14


Carmen has greatly improved in the last two weeks - she is tough

They both did jiu jitsu for 45 minutes tonight and 
jump rope
pushups
23lb dumbbells

Lots of sweat and muscle building





I am going to help train Parker 




He has now been doing jiu jitsu for 2 weeks 

He is a 8th grader in Castiac California Played football and basketball and has attracted a lot of attention from the Private and public high schools

But he has never lifted weights before and he is just starting now

He us 6'  3"   212lbs today

And we will track his progress as we work on strength and conditioning




Tuesday, February 18, 2014

We are going to follow Carmen as I transform her body

She is TOUGH working out - sprinting - and a demon on the jiu jitsu mat

We are going to see results here!

Height 5'11
weight 227.04




Monday, February 17, 2014

Healthy Chicken and Vegetables over Brown Rice 

Chicken –  mushrooms –  red and yellow peppers – kale –  spinach – tomatoes.
Cook organic brown rice in steamer
Cook the chicken in 2 table spoons of olive oil till it brown.  Add one more  table spoon of olive oil and add all of the vegetables listed above.
Keep stirring and cook for 4-5 more minutes and then serve over organic brown rice


I  am going to change my main website 

http://bodybuilder.com

To also be more of a blog website and get more training articles up there.  I will also soon have some new videos too all about the latest in training - diet- and holistic living

Sunday, February 16, 2014



This a an example of training with whatever you can find or create.  This is what training is all about - overcoming any obstacle to get in shape and build your body too.

You do not have to have regular weights or a gym to build muscles.   You can always find something to lift or use to keep your strength up power up for bodybuilding and fitness training.   Plus strength and conditioning will make your fast and powerful too.

We will have much more about Sesan and his friends







Tuesday, February 11, 2014

I have seen my strength actually increase from age 50 to age 60 this month.   I had hip surgery 18 months ago and can now run twice as fast as I could in my 40's. 

The one thing I have seen is that you need more sleep and recovery time and to WORK ON YOUR FLEXIBILITY TOO! .

My diet has been good but not perfect nor do I expect it to be. 

I workout 6-7 days a week but do a different routine each day.  


Saturday, February 8, 2014

Going to do a photoshoot this week for my 60th birthday and then every week all year long.

I will info on all aspects of my training too.