MAVIDANO P.T.

Bench Press 101

This entry was posted in Exercise FORM MAVIDANO P.T. Training on by (updated on )

Grip. Hold the bar in the base of your palm, close to your wrist. Squeeze the bar.
Grip Width. Hands inside the ring marks of the bar. Vertical forearms at the bottom.
Thumbs. Wrap your thumbs around the bar. Don’t Bench Press with a thumbless grip.
Wrists. Straight line bar to wrist to elbow. Don’t Bench with bent wrists or they’ll hurt.
Elbows. About 75° out at the bottom. They shouldn’t touch your torso or flare out 90°.
Forearms. Vertical to the floor from every angle: from the side as well as from the front.
Shoulders. Keep them back, on the bench. Don’t shrug your shoulders forward at the top.
Upper-back. Squeeze your shoulder-blades together to increase stability when you Bench.
Chest. Raise it to the ceiling. Reach to the bar while you lower it. But keep your butt on bench.
Head. Setup with your eyes under the bar. Keep your head neutral. Don’t push it into your bench.
Lower Back. Natural arch. I should be able to slide my flat hand between the bench and your back.
Butt. Keep your butt on your bench when you bench. Don’t cheat by raising your butt off the bench.
Feet. Flat on the floor, not in the air. Feet under knees. Use a shoulder-width stance like on Squats.
Unracking. Unrack the weight by straightening your arms. Move the bar above your shoulder joint.
Way Down. Lower the bar to your mid-chest. Tuck your elbows in 75° while you lower the weight.
Bottom. Straight wrists, vertical forearms. Elbows in but not against your torso. Bar on mid-chest.
Way Up. Don’t pause at the bottom. Press the bar back to above your shoulders. Lock your elbows.
Lockout. Lock the bar over your shoulder joint. Lock your elbows at the top. Don’t bend them back.
Racking. Lockout with straight elbows. Move the bar back against the rack. Lower it in the uprights.
Bar Path. Diagonal line from your mid-chest to shoulders. Not vertical over shoulders, neck or chest.
Breathing. Big breath at the top, hold it on the way down, hold it at the bottom, exhale at the top.
http://stronglifts.com/bench-press/

Early Morning Training

This entry was posted in Lean Body Mass MAVIDANO P.T. PRO FITNESS MAVIDANO Training and tagged Morning Training on by (updated on )

When condition allow I personally like work out at 4am. On empty stomach, (may be with half on orange) this will further boost fat loss and increase the metabolic rate which tent to slow down as we age, Training on empty stomach will also utilize any food left over from the previous day. I will have my first meal at 7 am.
The four main benefit of working out in the morning:
1)Crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you’re taking advantage of these naturally circulating hormones as they’re peaking, rather than later in the day when they’re lower.
2)Working out in the morning will help to boost your metabolism, allowing you to burn more calories for the rest of the day. This phenomenon is called excess post-exercise oxygen consumption.
3)Release endorphins, feel-good hormones: your mood will improve.
4)More alert, more focused during the day.

Question to Ask Yourself

This entry was posted in MAVIDANO P.T. Nutrition Question to Ask Yourself and tagged Ask Yourself on by (updated on )

  1. Why am I eating fatty foods?
  2. How do I feel before and after a meal?
  3. Am I ready to be flexible and make better nutrition choices?
  4. What are my specific fitness goals?
  5. How important are those goals to me?
  6. How much am I really willing to give to achieve those goals?
  7. Am I ready to make health and nutrition, a long-term investment?
  8. To lose one to two pounds a week, adults should cut back their calorie intake by 500 to 1000 calories a day.

Activities and Energy Consumption

This entry was posted in Energy Consumption MAVIDANO P.T. Training and tagged Calories on by (updated on )

Activity, Exercise or Sport (1 hour)
130 lb
155 lb
180 lb
205 lb

Weight lifting, body building, vigorous
354
422
490
558
Swimming laps, freestyle, fast
590
704
817
931
Swimming butterfly
649
774
899
1024
Walking 3.5 mph, brisk pace
224
267
311
354
Volleyball, beach
472
563
654
745
Squash
708
844
981
1117
Stair machine
531
633
735
838
Circuit training, minimal rest
472
563
654
745
Stationary cycling, moderate
413
493
572
651

http://www.nutristrategy.com/caloriesburned.htm

What Is Lean Body Mass?

This entry was posted in Lean Body Mass MAVIDANO P.T. Nutrition and tagged Body Mass on by (updated on )

Lean body mass is commonly used to describe the muscles in your arms, legs, back, neck and abdomen. But actually it also includes your heart muscle, and the tissues of your other internal organs as well as water, and bone. This is the part of your body you want to preserve or expand.

How much lean body mass you have is the most important factor in determining your metabolism (the rate at which you burn the calories). The higher the amount of your lean body mass, the higher your metabolic rate and the more calories you will burn when you are sitting or lying down. This higher metabolic rate makes it easier to maintain your weight.

Want to build up your lean body mass? The good news is that you can increase the amount and the strength of your muscles through a regular program of strength training — also known as “resistance” training.

Obesity

This entry was posted in MAVIDANO P.T. Nutrition Obesity and tagged Body Fat on by (updated on )

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems.In Western countries, people are considered obese when their body mass index (BMI), a measurement obtained by dividing a person’s weight by the square of the person’s height, exceeds 30 kg/m2, with the range 25-30 kg/m2 defined as overweight.

Dieting and exercising are the main treatments for obesity. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake ofdietary fiber.

Does Appetite Regulate What we Eat?

This entry was posted in Does Appetite Regulate What we Eat? MAVIDANO P.T. Nutrition and tagged What Regulate What we Eat? on by (updated on )

Appetite can be affected by a great variety of external forces environmental, psychological, and social.

Anger and appetite generally operate simultaneously.

Where food is ample merely appetite not hunger trigger eating.

Keep track of what trigger your eating for a few days is hunger or appetite?

Calcium

This entry was posted in Calcium needs MAVIDANO P.T. Nutrition and tagged Calcium on by (updated on )

Functions to maintain bones, blood clotting and muscle contraction.

Serves in nerves transmissions, cellular metabolism,  too much fiber and vit. D deficiency may hinder absorption.

Alcoholism, cigarette smoking  increase the chances of bone loss.

May reduce colon cancer.

Positive effect on blood pressure.

A common height loss  and a misshapen body are common results of osteoporosis.

RDA 800 mg x day

Many good vegetable sources of calcium exist, including seaweeds such as kelp, wakame and hijiki; nuts and seeds like almonds, hazelnuts, sesame, and pistachio; blackstrap molasses; beans(especially soy beans); figs; quinoa; okra; rutabaga; broccoli; dandelion leaves; and kale. In addition, several foods and drinks, such as orange juice, soy milk, tofu, breakfast cereals, and breads are often fortified with calcium.

Numerous vegetables, notably spinach, chard and rhubarb have a high calcium content, but they may also contain varying amounts of oxalic acid that binds calcium and reduces its absorption. The same problem may to a degree affect the absorption of calcium from amaranth, collard greens, and chicory greens. This process may also be related to the generation of calcium oxalate.

Guidelines for Healthy Adults

This entry was posted in Guidelines for Healthy American Adults MAVIDANO P.T. Nutrition and tagged AHA on by (updated on )

American Heart Association

The following guidelines are consistent with those promoted the  organization:

• Eat a nutritionally adequate diet consisting of a variety of foods.

• Reduce consumption of fat, especially saturated fat, and cholesterol.

• Achieve and maintain an appropriate body weight.

• Increase consumption of complex carbohydrates and dietary fiber.

• Reduce intake of sodium.

• Consume alcohol in moderation, if at all. Children, adolescents, and pregnant women should abstain.

• Elimination of cigarette smoking

• Appropriate levels of caloric intake and physical activity to prevent obesity and reduce weight in those who are overweight

• Consumption of 30% or less of the day’s total calories from fat

• Consumption of 8% to 10% of total calories from saturated fatty acids

• Consumption of up to 10% of total calories from polyunsaturated fatty acids

• Consumption of up to 15% of total calories from monounsaturated fatty acids

• Consumption of less than 300 mg/d of cholesterol

• Consumption of no more than 2.4 g/d of sodium

• Consumption of 55% to 60% of calories as complex carbohydrates

• For those who drink and those for whom alcohol (ethanol) is not contraindicated, consumption should not exceed 2 drinks (1 to 2 oz of ethanol) per day

 

Tip for Reducing Saturated Fat

This entry was posted in MAVIDANO P.T. Nutrition Tip for Reducing Too Much Fat and tagged Tip for Reducing Fat on by (updated on )
  1. Steam, boil, or bake vegetables; or for a change, stir-fry in a small amount of vegetable oil.
  2. Season vegetables with herbs and spices rather than with sauces, butter, or margarine.
  3. Try lemon juice on salads or use limited amounts of oil-based salad dressing.
  4. To reduce saturated fat, use margarine instead of butter in baked products and, when possible, use oil instead of shortening.
  5. Try whole-grain flours to enhance flavors of baked goods made with less fat and cholesterol-containing ingredients.
  6. Replace whole milk with skim or lowfat milk in puddings, soups, and baked products.
  7. Substitute plain lowfat yogurt, blender-whipped lowfat cottage cheese, or buttermilk in recipes that call for sour cream or mayonnaise.
  8. Choose lean cuts of meat.
  9. Trim fat from meat prior to eating (either before or after cooking).
  10. Roast, bake, broil, or simmer meat, poultry, or fish.
  11. Remove skin from poultry prior to eating (either before cooking or after cooking).
  12. Cook meat or poultry on a rack so the fat will drain off. Use a nonstick pan for cooking so added fat will be unnecessary.
  13. Chill meat or poultry broth until the fat becomes solid. Spoon off the fat before using the broth.
  14. Limit egg yolks to one per serving when making scrambled eggs. Use additional egg whites for larger servings.
  15. Try substituting egg whites in recipes calling for whole eggs. For example, use two egg whites in place of each whole egg in muffins, cookies, and puddings.

Mind and Body

This entry was posted in Exercise MAVIDANO P.T. Mind and Body Training and tagged Mind on by (updated on )

You must consider that in the beginning you are training the mind as well as the body. The mind, after all, makes you want to
train; it turns on the body. Because the mind motivates you to train the body, you have to train the mind first. If the mind
doesn’t want to lift weights, the body won’t lift them. 

 Once you’ve gained mastery over it, channeling its powers positively for your purposes, you can do just about anything.

 The secret is to make your mind work for you—not against you. This means constantly being positive,
constantly setting up challenges you can meet—either today, next week, or next month. “I can’t. . .” should be permanently
eliminated from your vocabulary, especially from  your thoughts.

A Reason

This entry was posted in A Reason why! Exercise MAVIDANO P.T. Training and tagged A Reason on by (updated on )

You should know why you are going to start training. This is one of the most important steps in initiating a successful training program.
You should not go to the gym because somebody says, “Hey, you’re a slob. You ought to do some weight
training and get in shape.” That isn’t a good reason, because you would be trying to satisfy someone else’s wishes, not your own.
You should have a very good reason why you want to get into weight resistance training. The best thing to do is to sit down
and say to yourself, “What do I want to get out of it? What is my goal?”
Be honest. Honesty is the key to how much you can improve.

Body Types

This entry was posted in Body Types Exercise MAVIDANO P.T. Training and tagged Analyze Yourself— on by (updated on )

The Ectomorph: A thin person with a light bone structure and long tenuous muscles. The ectomorph has a tough time gaining
weight and building strength. 
The Endomorph: A stocky person with thick bones and a general
tendency to be round and stout. The endomorph will gain fast and be able to handle heavy training. His body is more likely
to remain blocky and muscular without showing great cuts or definition.
The Mesomorph: Anatomically, the ideal body for weight resistance training. The mesomorph has a large frame and the capacity
for becoming muscular fast. You can improve your body. All that you should look for in
training with weights is that you should achieve 100% of your potential. That potential will varies greatly among three body types
and individuals within each type. Most people are a combination  of characteristics from more than one type.

Advices About Training

This entry was posted in Advices About Training Exercise MAVIDANO P.T. Training and tagged Training on by (updated on )

1. Give your full concentration to each exercise. Feel what the exercise does to your muscles as you move.
2. Good form is more important than the number of repetitions. Add more resistance as you get stronger, but never at the
expense of good exercise form.
3. After your workout stand in front of a mirror and check your body. Do a few poses. Make an honest assessment of your
progress.
4. Maintain a positive mental attitude at all times.
5. You must eat well and get adequate sleep when you are on a serious bodybuilding program. You need eight to nine hours of
sound, restful sleep every night. Mending and growth take place during these periods of rest. If for some reason you miss your
quota of sleep, take a half-hour to one-hour nap after you get home from work. This will refresh you, help you recuperate
more fully, and speed your progress. If  you want—build a great body, —if you want it badly enough and are willing to work for it with all your heartyou will.