Archive for September, 2011

Warrior Workout

Posted in Diet, Fitness, Health, Lifestyle, News, Uncategorized with tags , , , , , on September 18, 2011 by Firstsource

Get stronger, fitter and burn pounds of bodyfat with this high intensity, MMA-inspired routine

By Joe Wuebben

You can try to find a more well-rounded athlete in terms of overall fitness than a mixed martial arts fighter, but we doubt you’ll be able to.

A high level MMA fighter has the endurance to go five 5-minute rounds with a little bit still left in the tank at the end; the power and strength to land lethal strikes and execute crippling submission holds; and the overall athleticism to master various fighting disciplines, from wrestling to karate to boxing. Not coincidentally, virtually all successful MMA fighters possess lean, athletic physiques to show for it (with rare exceptions, like Roy Nelson). So if the UFC body type is what you’re after, why not train like a fighter?

“The types of workouts I do with my MMA athletes don’t require any running or aerobic work, because there’s no aerobic work done in a fight, only anaerobic,” says Adam Zart, head strength and conditioning at Hayastan-IMB Mixed Martial Arts school in Charlotte, North Carolina (HayastanIMB.com).

“We do sprint-based intervals, and by doing this, the guys respond faster to putting on muscle and losing bodyfat in addition to improving their cardio levels. But it’s not necessarily muscle mass they’re putting on – it’s more muscle density. Most of the exercises we do are big, compound, leg-based moves. In fighting, the guys are squatted down a lot and shooting in for takedowns, so these guys can’t afford to get tired legs.”

“[Zart’s] strength and conditioning program for me has been amazing,” says Tony Tan, a trainee of Zart’s who will be making his amateur MMA debut at Patriot Fights in Charlotte on September 10 (ImperialFighting.com). “I noticed results in my cardio after just one week – being able to spar longer and not be tired afterwards. I was also worried about having to cut weight, but I haven’t had to do that at all, as the pounds just fell off naturally without having to change my diet, and I feel much stronger.”

The below workout, designed by Zart, is a collection of basic yet intense movements that, when performed as a circuit (one exercise after the other with minimal rest, then repeat multiple times) can whip anyone into shape, fighter or otherwise. Give it a try the next time you’re looking to complement your traditional lifting program with a dose of high-intensity, fat-burning conditioning work.

THE WORKOUT

Perform each of the following three exercises continuously for 30-60 seconds, depending on your fitness level (a beginner would start at 30 seconds and work up to a minute). Rest 30 seconds between each exercise and, over time, decrease rest periods in 5-10-second increments (down to as little as 10-15 seconds) as you get in better shape. For beginners, perform as many rounds as you can in 10-15 minutes, taking extra rest as needed. As you progress, perform as many rounds as you can in 30 minutes keeping rest periods to 30 seconds or less.

SPEED ROWS

How To: Using either a rowing machine (like a Concept 2 rower) or an elastic resistance band anchored high up in a doorframe or on a pull-up bar. Perform the rowing motion as fast as possible for the duration of the set.

PLYOMETRIC PUSH-UPS

How To: Explode out of the bottom of a push-up so that your hands leave the ground at the top of each rep with your arms extended. To start out, perform with your hands on top of a high box (an easier variation than hands on the floor). Repeat for reps until 30-60 seconds is up.

TWISTING MEDICINE BALL SLAMS

How To: Stand facing away from a solid wall (brick or cinder block), about a foot away from it, holding an 8-12-pound medicine ball in front of your midsection with your elbows bent. Twist explosively to one side, slam the ball off the wall, then catch it and repeat to the opposite side. Repeat for 30-60 seconds in a side to side twisting motion.

Posted in Diet, Fitness, Health, Lifestyle, News, Uncategorized with tags , , , , , , on September 18, 2011 by Firstsource

Grilled Chicken Skewers

Posted in Diet, Fitness, Health, Lifestyle, News, Uncategorized with tags , , , , , , on September 18, 2011 by Firstsource
Gretchen Roberts
Try this Mediterranean inspired dish to keep your body in top shape

INGREDIENTS

1/4 cup fresh lemon juice
2 Tbsp. olive oil
2 cloves garlic, minced
1 tsp. minced fresh rosemary
1/4 tsp. salt
1 lb. boneless, skinless chicken tenders
Bamboo skewers

Serves 4

INSTRUCTIONS

1. Combine first five ingredients in a glass dish or resealable plastic bag. Add chicken tenders and coat thoroughly. Marinate in refrigerator for 30 minutes.

2. Soak bamboo skewers in water for 30 minutes.

3. Heat grill to medium. Thread chicken onto bamboo skewers and grill 3-4 minutes on each side or until juices run clear. Discard remaining marinade.

NUTRITION FACTS (per serving):

194 calories
24 g protein
2 g carbs
7 g fat
0 g fiber
64 mg cholesterol
222 mg sodium
0.5 g sugar

Healthy Grilling

Posted in Diet, Fitness, Health, Lifestyle, News, Uncategorized with tags , , , , , , on September 18, 2011 by Firstsource

Healthy Grilling

Barbeques can present you with diet-busting temptations, or clean options. The choice is yours.

By Ian Cohen

Few things please the palate better than a juicy burger or steak coming off the grill. When it comes to backyard barbecuing, red meat reigns as king. Unfortunately, it also wreaks havoc on your health with its artery clogging, saturated fat – fat that you busted your butt to shed at the gym. So the next time you fire up the grill, consider these healthy food options that not only taste great, but will also keep you lean and healthy throughout the summer.

 

Lower-Fat Meats

If cutting out meat just doesn’t cut it for you, consider at least substituting some leaner cuts when barbecuing, such as pork tenderloin, beef flank or sirloin steak. These cuts contain significantly less saturated fat than hamburgers, hot dogs, and sausage, while also offering more nutrients and heart-healthy monounsaturated fats. 

 

Poultry Preferences

With its warm bun and delicious fixings, bypassing the hamburger can be tough going at the family barbecue. A great way to maintain the joys of the burger-eating experience is to switch it up by substituting a turkey burger. Just be sure to use mostly lean, ground, white-meat turkey, or you risk losing those low-fat advantages. 

 

Want to trim the fat further? A skinless chicken or turkey breast will give you the delicious, low-fat offering you crave. With just 3 grams of fat for a 3 oz. portion, these lean poultry products present a stellar substitute to their beefier cousins who come in at 15 grams of fat for every 3 oz serving. Be mindful however, that these numbers won’t mean squat if you leave the skin on since that’s where the majority of poultry fat is found. 

 

If it’s protein you’re concerned about, rest assured chicken and turkey are among the leanest ways to get it. As a matter of fact, a 3-ounce serving of lean chicken or turkey, without the skin, will provide about 27 grams of protein, compared to 23 grams of protein for a similar sized serving of beef.  

 

Go Fish

Land dwellers aren’t your thing? Then fish is an excellent option for your summer barbecuing. Aside from its great taste and low-saturated fat content (5 grams in a 3 oz. serving), fish is a high-quality protein (22 grams on average for a 3 oz. serving) that offers all the essential amino acids your body is incapable of producing on its own. As an added bonus, certain types of fish like salmon, tuna and freshwater trout are rich with heart-healthy Omega-3 fatty acids. And of course you can’t go wrong with the high-protein, low-fat, enormous-taste qualities of shrimp.

 

Veggie Options

Corn on the cob is a given at most summer barbecues, but it doesn’t have to be your sole veggie selection. After all it’s summer – vegetables are in full swing. Zucchini, squash, eggplant, tomatoes, asparagus, mushrooms and a variety of colorful bell peppers are all low-fat, vitamin-rich foods that are very barbecue friendly. Grilled vegetables can often retain more vitamins than steamed ones. Whether skewered, foiled-wrapped or placed right on the grill, these healthy veggies will add some sizzle to your BBQ staples. And just like meat, they can be seasoned with your favorite spices to add to their flavor. 

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Got an iPhone? Enjoy grilling your meats? Always wished there was a way you could somehow combine your love for your iPhone with your love for barbequed steak? Well pal, consider your prayers answered.

Thanks to iDevices iGrill Barbecue Thermometer you now can know exactly when your chicken breast is safe for human consumption. iGrill is essentially a meat thermometer attached to a Bluetooth device that can send cooking stats to your phone at distances of up to 200′ away. It can even give you updates on two separate kinds of meat and overall grill temperature. 

Finally, a device that allows you to enjoy Angry Birds while cooking up shish kebabs!

The iGrill is available at Amazon.com for $99.95.