I’m following the every other day training protocol for Hybrid, and this week begins with a total body Hybrid HIIT protocol. I decide to look up Will’s suggestion for trying his “killer conditioning” day (sounds fun!). In his video, Will uses a piece of cardio equipment that looks like an elliptical/stairstepping machine. Honestly, there are so many choices at the gym, and all the fancy gadgets and screens confuse me a bit, but I pick one that looks similar to the one in his video. After a brief 5-minute warm up, I do 1 minute low intensity followed by 30 seconds all out 100% tongue-hanging-out panting-like-my-dog effort, and repeat. I did that for 15 minutes, which is literally all I could stand. I get off and my legs are wobbly but I can still walk. Success! I can’t do math and work out at the same time, but I count the intervals when I’m done and I’ve nine, which sounds like too many. I’m thinking next week I’m going to try this on a machine I’m more familiar with!
Fat Transfer Breast Augmentation With Stem Cells.
So why am I writing about breast augmentation, besides the obvious fact I like breasts? I read a lot of diverse publications, and when I came across this topic in an issue of Plastic Surgery Practice, I thought it was an interesting topic many in the fitness/bodybuilding arena might also find interesting and potentially useful….Sounds like science fiction, or at the very least, some future way of increasing breast size, but it’s not. It’s a technology being used now in fact. No more implants, but your own real tissue.
I’m sure most reading this recall some years ago talk about transferring fat from one place – such as the hips, stomach, etc - to the breasts as the next big thing in breast augmentation (BA) procedures, but then the idea seemed to drop off. It was another one of those ideas that sounded great “on paper” but didn’t pan out so well. Due to the way the fat was harvested, 50% or more of the fat tissue transferred died, and was simply reabsorbed. It often left lumpy spots, and possibility of calcifications was another possible side effect. Thus, why it was a short lived idea, but that does not mean it went away…
In what may be one of the most ironic and distasteful ad campaigns I think I have ever seen, is the new Kentucky Fried Chicken (KFC) campaign “Buckets for the cure” where they donate fifty cents per bucket (a pink bucket no less…) toward breast cancer research via the Susan B. Komen For The Cure Foundation. It reads like a Saturday Night Live skit (and I really thought it was a joke when I first saw it!) but it’s for real.
Why Women Need Weight Training!
It’s nice to see that in 2010 the mainstream media is finally starting to “get it” when it comes to the benefits of resistance training (weight training baby!) for women. I wrote an extensive commentary on the topic a while back, that debunked the myths and covered some of the science of why women specifically benefit from weight training. For example, some of the benefits listed were:
- Enhanced bone modeling to increase bone strength and reduce the risk of osteoporosis
- Stronger connective tissues to increase joint stability and help prevent injury
- Increased functional strength for sports and daily activity
- Increased lean body mass and decreased nonfunctional body fat
- Higher metabolic rate because of an increase in muscle and a decrease in fat
- Improved self-esteem and confidence
Using The GymBoss Interval Timer for GPP/Conditioning Part II!
Per my video of my current GPP/Conditioning day using the GymBoss Interval Timer, which was fun to make, not so much fun to follow, I have made another with Kelly D! I’m no cross training/endurance God I can assure you, and brief, intense workouts like this are how I prefer to get in my conditioning workouts. As you will see, Kelly is in great condition, and now no women out there have any excuses not to try this workout!
I recommend an interval timer like the GymBoss, but one could do it (less efficiently I might add..) with a stop watch. Enjoy!
The Facts About Building the Perfect Booty!
I don’t usually write about a specific bodypart, but I was inspired to by the recent development of companies selling booty building sneakers claiming to “help make your legs and butt look great…” The Reebok “EasyTone” sneaker probably being the best known, but there are others. The Reebok version claiming to be based on “balance ball technology” and “tones your butt up to 28% more just by walking.” I’m sure many of you have seen the commercial, but if not, here it is:
Functional Fitness For The Female Athlete!
As I had mentioned in a prior post, I put together a one day workshop called “Functional Fitness For The Female Athlete.” Here’s the vid for the first annual event held 9/26/09 and put on by yours truly and coach John “Sully” Sullivan at Excel Sports and Fitness in Waltham MA. The day was broken down into four circuits, with 3-4 exercises per circuit. Depending on rest periods, loads, and other variables, some circuits stressed less intensity/aerobic capacity, while others stressed higher intensity/power or endurance. The day was designed to give a spectrum of intensities and “functional” experiences.
I am putting together a functional fitness day for all female figure/fitness/bikini/bbers who want to experience working with some of the highly popular “functional” exercises, such as the Prowler, drag sleds, sandbags, kettle bells, and others. I have been doing this type of training with the tactical Law enforcement (SWAT) I work with, and they love it. Here’s a vid for example I made using the Elite Fitness Systems Prowler push sled:
Recently one of our forum members at TeamStaley made a casual comment regarding Charles Poliquin’s Pull-up recommendations. The comment was:
“Charles Poliquin said that women should be able to do pullups in as little as 12 weeks and with a counterweight of 33kg (72.6lbs) I still have a long way to go.”
Why Women Need Resistance Training!
Here we are, the year 2008, and it’s stunning to me that myths surrounding weight training and women still exist, and worse yet, it’s the same myths I was hearing a few decades ago! It seems I can dispel these myths ’til I’m blue in the face, and yet, they persist! In addition to the myths, it seems many women are simply unaware of the many benefits weight training – also called resistance training or strength training – can impart. Some of those benefits are sex specific in fact, that is, they are specific to women.