Did you know that the average American eats over
2400 calories at a typical barbeque?

That’s alright, it was our nation’s holiday, but now
it is time to work it off… 

Vote For Your Favorite Business
in Bryan/College Station!

 Would you VOTE FOR US?
The Best of the Brazos is online and you can
vote for 100’s of your favorite local business’.

Please take time to go and place your vote.
I believe voting ends at NOON, Monday, July 6th, so
click on the link today….

Success = Longer, Harder or More Often???

I was asked the other day, (as I often do), “I have these
last 10 pounds to lose and I can’t seem to do it, no matter
what I do.”

The answer is simple, the steps are challenging:
Add more intensity, frequency or duration.

Duration:  Go longer?  Maybe, but this is usually my last
choice unless you are training for a marathon. 

But how long is enough?  There is no answer, because it
depends on your goals.  But leave this one till last.

Frequency:  Are you going everyday?  Should you go
twice/day?  A lot of people do.  Is it necessary to go twice/day?
No, but if you are training once everyday, that 2nd workout
can take you to the next level quickly.

Intensity:  This is my favorite.  I used to ride 70+ miles
every Saturday morning (4+ hours) with the local bike
racing team.  I enjoyed the ride immensely.

But not having the time anymore, I opted for a 1.5 hour workout
with a much higher intensity yesterday.

Research shows that 30 minutes or 12 minutes or even 2
minutes at a crazy intensity can almost have the same affect.

So How Would I Train You?

There are many answers and if the top 100 trainers and coaches
wrote an answer, you would have 100 different answers.

And I bet they would all work.

Here is my answer:

Assumptions:  you are relatively fit, injury free and willing to
work hard.  You want to lose those last few stubborn pounds,
so you are willing to work hard.  With that in mind…

Cardio:  Six days/week for 30 minutes max.
Three days of one mode (running), three days of another (biking is great)
Work hard and do intervals.  Mix them up.  Here are three examples:

1/4 mile repeats:  Start with 4 and slowly work your way up to 10 of them.
Each one should tough enough to take you to your individual limit.
Keep the rest periods to one minute.

1 mile repeats:  Start with 2 of them and work until you can do 4.
Keep the pacing even and rest for 3 minutes in between.

Longer, steady state:  between 3-5 miles of steady work at a level
that is challenging, but not over bearing.  Start slowly and build into
a good solid pace.

Make sense?

What Do I Do On The Other 3 Days?

Change your mode.  You could run more, but many people would be
cruising for an injury.  Unless you are an accomplished runner, get on
your bike or in the pool.  And do the same three workouts above, using 
that mode of exercise.

My Strength Training Answers Next Week…

Don’t Forget to VOTE by CLICKING HERE!

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Posted July 5th, 2009 under Uncategorized. RSS 2.0 feed. Leave a response, or trackback.