28-Day Beach Blitz Part 5 of 5: Weight Training and Cardio
Written on 9 May 2007 by Marty GallagherIf you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Complimentary Weight Training: Fast & Light
Picking a weight program to compliment a diet is like picking the perfect wine for a gourmet meal. The ideal progressive resistance training approach to compliment our 28-day, all-out diet assault could be summarized as follows: quick pace, slow rep speed, lift infrequently but lift intensely. All our efforts are directed at fat burning and in reality you are not going to build much muscle while operating in continual caloric deficit. The goal is to strip away the muscle-obscuring layer of lard. To that end we limit our weight training to two or three weekly lifting sessions with rest days in between. For beginner and intermediates, we recommend a whole body training session structured as follows:
Tags:bodybuilding Diet and Nutrition fat loss Training Training and ExercisePopularity: 100% [?]
28-Day Beach Blitz Part 4: Calories and Getting Started
Written on 7 May 2007 by Marty GallagherEstablish a caloric starting point by multiplying your current body weight times 15. By way of example, a 200-pound individual would be allotted 3,000 calories to commence the process. Take into account the caloric expenditure associated with exercise and eat another small supplement meal to replace and replenish calories burned through lifting and cardio. Rush restorative nutrients to traumatized muscle tissue immediately after the workout. Dousing muscles with high quality protein and a slow-release carbohydrate mixture right after a workout takes advantage of a physiological window of opportunity during which nutrients are absorbed at three times the normal rate. Each successive week for four straight weeks the plan calls for lowering the overall caloric intake and subtly tinkering with the percentage ratios of protein, carbohydrate and fat. By reducing calories and manipulating nutrients we cause body fat to oxidize while simultaneously retaining muscle mass.
GETTING STARTED:
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28 Day Beach Blitz Part 3: Preliminary Preparations
Written on 3 May 2007 by Marty GallagherThe first order of business is to establish a daily meal schedule. We don’t have time for baby talk or seductive murmurs so just read and then implement these seven bedrock principles:
Tags:carbohydrates carbs diet Diet and Nutrition fat loss Misc Training and ExercisePopularity: 100% [?]
The 28-Day Beach Blitz Part 2: Diet Pedigree
Written on 25 April 2007 by Marty GallagherYou need to be methodical and precise as every single day counts. Time is the enemy and with only four weeks to work our magic we don’t have time for fumbles, second thoughts or confusion. The dietary approach we’ll use is tried and proven by competitive bodybuilders, the acknowledged experts on shedding body fat while retaining muscle mass. We expropriate the fat-burning, muscle-retaining methodology of the athletic elite, stripping it down to bare bones for civilian use. By keeping the principles but cranking back on the degree of fanaticism the elite use, this dietetic approach is made palatable and doable for normal people. This is not another fad crash diet; this is an age-old approach designed and utilized by athletes whose competitive placing depends on how successfully they diet. Have you ever noticed that folks who slash calories using crash diet methods always end up looking just as fat at the end of the process as before? The reason is that they have lost equal (or greater) amounts of muscle along with body fat and despite dropping scale pounds their body composition remains still the same (or worsens) as pre-diet. They have succeeded in becoming a lighter version of their old fat self. Our goal is to retain muscle while oxidizing body fat. The key to hanging onto muscle in the face of declining calories during the diet process lies in keeping protein intake elevated throughout the process, modulating carbohydrate consumption and keeping fat intake to a bare minimum.
Tags:Diet and Nutrition Training and ExercisePopularity: 100% [?]
Calories, food and metabolism…the never ending dilemma
Written on 12 March 2007 by Marty GallagherMetabolism is a moving, shifting target; never finite or fixed in time and space, metabolism, like hope, floats. Here is the deal: to stay the same (another myth: organisms never stay the exact same) we need to take in about approximately as many calories as we burn during the course of the day. Take in too few calories and we won’t recover from the savage training we continually subject ourselves to. I assume your workouts are savage. Unless we train really hard and attempt to match or exceed our limit (and “limit” is another shifting target) nothing of any real physiological significance is going to happen. So we need to consume enough food to facilitate recovery and growth. On the other hand if you consume too many calories, body fat will be manufactured and added to existing fat storage sites. The goal is to drain down fat deposits.
Tags:Diet and NutritionPopularity: 11% [?]
Looks like Purposeful Primitive methodology is gaining traction!
Written on 30 March 2005 by Marty GallagherLooks like Purposeful Primitive methodology is gaining traction! (thanks John!)
The secret is there is no secret.
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Sweat equity: Actresses can’t go out and buy a buff body for an action role. They have to earn it — with diet and exercise — just like the rest of us.
By RENE LYNCH - Los Angeles Times
HOLLYWOOD — In Hollywood’s competitive climate, accolades often go to performers who either pack on the pounds (think Renee Zellweger as Bridget Jones or Charlize Theron in “Monster”) or let their frames waste away (Christian Bale in “The Machinist”). There’s another category that will be hard to miss at the movie theaters this season: the phenomenally fit. Jessica Biel is a vampire slayer with deltoids to die for in “Blade:Trinity,” Hilary Swank shows off a chiseled back as a boxer in “Million Dollar Baby” and Jennifer Garner sports tightly toned abs as an action hero in “Elektra.” The actresses won’t get much praise, though, from the general public, whose sentiment runs along the lines of: “If I had a trainer and a personal chef, I’d be in the best shape of my life, too.”
Not so fast, say the fitness consultants to these stars. It’s true that celebrities enjoy perks, such as private training and nutritionists, and have plenty of time and motivation — such as big paychecks and costumes that leave nothing to the imagination. But, the consultants say, the Laws of Physiques aren’t suspended for the rich and famous. Biel, Swank and Garner earned their bodies the old-fashioned way: eating right and exercising. A combination of cardio and weight workouts were central to all three actresses’ regimens. As for diet, all three women ate three moderately sized meals and two or three snacks per day, kept a close eye on portion sizes and drank plenty of water. Having a trainer at your side is nice, said fitness consultant Bobby Strom, who helped whip Biel into shape for “Blade,” but “I can’t get on the machine and work out for Jessie. I can push, but she has to do it. She has to make the commitment. She has to choose what she’s going to put on her plate.” Biel echoed that. She recalled that at the height of her training, women were pulling her aside to ask, “What’s your secret?” It was a question that Biel identified with — and resented just a bit. “I was, like, ‘Secret? You want the secret?’ The secret is, there is no secret,” Biel said. “There’s no pill, there’s no diet, there’s no magic drink. I know how hard it is.”
The trainers agreed to describe their clients’ workouts for their big screen roles to show that there’s nothing easy — or particularly mysterious — about getting in shape, whether you are a celebrity or not. And you don’t have to spend as much time in the gym as the stars do, they said, adding that an hour’s time, five to six days a week, will make a difference. With evidence that the low-carb diet craze is fading, the fitness experts say they are hoping that 2005 will bring a more moderate approach to diets and exercise — and perhaps a different definition of beauty.”They’re strong, but they’re still feminine,” said Strom. “We’re talking about girls with meat and bones and athletic, healthy-looking bodies, not these 105-pound sticks. I like that. I think that’s a good message.”
But pop-culture expert Robert J. Thompson of Syracuse University isn’t as certain. “Anyone trolling around for some New Year’s resolutions already had a tough bar to reach. Now there’s this whole other category of Hollywood stars taking the impossible dream and making it even more impossible.” Before her latest role as a take-no-prisoners vampire slayer in the new movie “Blade: Trinity,” Biel, 22, already had a body most women would covet. Strom’s assignment went beyond simply getting Biel into shape for a grueling, physical shoot in which the actress would perform her own stunts. He also had to transform her athletic body into that of a hyper-stylized vampire assassin with an hourglass figure. First, there was weight training — something she’d never really done before — and she had to rev up her cardio activity with martial arts and kickboxing. The toughest tasks, Biel said, were Strom’s torturous jumping squats, which tightened up her legs and core muscles.In all, she was working out and training about two hours a day, five to six days a week, including her fight training for the movie. “I was just coming home and crashing. I had never really worked out that hard before. I don’t think I dreamt once, I was just so tired,” Biel said. “I was thinking, ‘What have I gotten myself into?’” A few weeks into the new regimen, Biel felt her body changing from the inside, but fretted that she wasn’t seeing similar changes on the outside.
Eventually, she got a glimpse of herself on film. “I said ‘Wait, that’s me?’ ” Biel recalled with a laugh. “I felt like it happened overnight. I was working out and eating right, and working out, and nothing was happening. And then, boom, overnight, I had muscles!”
For Biel, the biggest change was in her diet. Sugar was one of the first things that Strom stripped out of her diet, said Biel, who admits to having a severe sweet tooth. “I really went into withdrawals,” she said. “I felt like I understood what it must be like to be an addict.” Eventually, those cravings eased, although Biel occasionally indulged her yearning for sweets.”I absolutely ‘cheat,’ and I don’t apologize for it,” said Biel. “But I do plan for it, I make up for it (with a few stricter meals), and then I don’t have to feel guilty about it at all,” she said.
With the “Blade” shoot behind her, Biel has eased off the training, but still makes exercise a priority. Now, though, she ratchets up the intensity and incorporates weight workouts into her routine — “I like the muscles.” Swank walked into the gym model-thin, and struggling to keep weight on as she spent hours each week in a ring with boxing coach Hector Roca, preparing for her role in “Million Dollar Baby.” Shooting was just nine weeks away. “There wasn’t a moment to lose,” said Grant Roberts, who was hired to focus on Swank’s nutrition and weight training. Swank, 30, was practically a vegetarian, too. “Honestly, I don’t know how she was standing up, with all that boxing.”
He immediately revamped Swank’s diet so she could add the weight she needed to convincingly play a boxer, and give her the strength to survive workouts that sometimes lasted more than four hours. While Garner and Biel were consuming just under 2,000 calories a day, Swank was eating up to a whopping 4,000 calories a day, nearly all of it carefully calculated protein and essential fats. She often had to wake up in the middle of the night to down another protein shake to meet her caloric goals. Swank said the biggest change was not in her body, but in her mind. She credits her trainers with helping her to change her attitude in an old-school way, one that has long worked for boxers who need to conjure up the ferocity to fight. She’d fire herself up with an internal pep talk while she imagined the fearsome boxer she wanted to look like.
“I’d be lying in bed, thinking, ‘I don’t want to do this, I don’t want to get up’ and then I’d start telling myself: ‘If you want to grow, you’ve gotta get up. … This is a great experience. You’ve got here to get in shape and change your body,’ and I’d really, really think about what I wanted to look like,” she said. “By then, I’d jump out of bed. “She did the same thing with her weight training, which she found particularly challenging. She realized that when she found herself thinking “I can’t do this; I’m too tired,” she dragged through the workout. But when she took the time to change her attitude, or, as she puts it, “get out of my own way,” she ripped through the same workouts with greater ease. “The mind is a very powerful tool,” she said. While the diet for Swank is too severe for the average person, Roberts points to it as an example of how powerful a tool food can be. By the time the cameras began rolling, Swank had gained 20 pounds, nearly all of it lean, hard muscle. When Garner was shooting for “Elektra,” the action movie that comes out later this month, she had to be ready for hair and makeup by 5:30 a.m. Filming was unpredictable, and often went far into the night, so night workouts weren’t an option.
Instead, Garner would practically roll out of bed to meet Valerie Waters, who has been training Garner for years for her TV series, “Alias,” at 4 a.m. The workout lasted 60 minutes, from warm-up to cool down, giving Garner just enough time to shower before dashing onto the set. “You don’t need to spend all day in the gym,” Waters said. Along with concentrated workouts, Garner is a big believer in Waters’ nutrition plan, and eats every three hours like clockwork. The actress typically cooks for herself, so she knows precisely what she’s eating and can keep an eye on portion sizes. Meals revolve around small servings of protein and high-quality carbs, Waters said.
Waters recalled going to a movie recently with Garner, where all around, people were munching on popcorn and candy and slurping sodas. Midway into the movie, Garner, 32, pulled out a baggie she had packed with carrots and hard pretzels. In other words, don’t tell Waters that celebrities have it easy. “Do you think that she really wants to get up at 4 in the morning? No,” Waters said. “It’s just as hard for her to get up after a few hours’ sleep as it is for everyone else … you still have to not eat the cookies; you still have to not have that glass of wine.”
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