It’s never dull when you take to answering hundreds of emails and phone calls from people all over the globe. Its that time again, Time for me to share some true gems of knowledge and some real wieners.
Subject: Injury
Question:Hey, I am a beg. weight lifter and two days ago I lifted for about 30 mins, the net day my arm was swollen at the elbow and very hard to bend. It is really sore and painful when I try to bend it. What do you think happened, and what should I do to not make the same mistake again? Thanks
Jimmy -
Answer:You likely just went to hard to early or were using sloppy form, not meaning going fast, fast is GOOD as long as you can control it. Speed kills ( your opponent) and also makes you strong but dont sacrifice control for speed.
Take some NSAIDS and rest it, ice three times daily and come back. try and progress a bit slower you don’t need to limp out of the gym to make progress. Pain is not what your seeking painless with progress is.
Phil
Subject: Diet
Question:Hi Phil, my weight is now gradually increasing week after week, becoz i cant seem to curb my appetite,especialy since i could back then. the only thing that keeps me 4rm growing fat is dancing i dance everyday its casual 4 me,but its not enough.
i need 2 know how to curb my appetite and eat well, what exercises i must do to lose w8(i do not have any gym equipment), and also i want to be able to build muscle without my hormones interfering, what i mean is that sometimes i want to be lean and other times i want a bit of muscle. wow look at me yapping like ur santa or something.
Thanks you will be a GREAT help.
Sally
Answer:Man, I got to say I LOVE answering questions on this service. It makes me look like a regular old English scholar.
Its all in the food you eat not just how much you eat. You need to base your food choices on real healthy foods and away from processed junk. base your intake first on protein and fats the two foods we must have to live a healthy life and get lean. They are also the food that keep you full. Then tack on some carbs in the form of whole green veggies and some fruit, but the fats and protein should be the base. Stay away from the processed junk and grains and sugars like bagels, breads, pasta, rice, sugar, potato, crackers and cereals etc.. get snacks of healthy nuts and fruits, meats, oils, and eggs. Things you are meant to eat.
For my clients and athletes the protein and fats are ALWAYS the same as these are again the foods we must intake to be healthy, happy and have a lean athletic body. What changes is the carb intake to meet the individuals goals and activity level, to lose, gain or maintain weight.
A calorie is NOT a calorie.
As far as training you need to find a way to get resistance training in even if its just body weight and picking up heavy things, Doing interval high intensity work etc. equipment does NOT have to be classic gym equipment it can be anything that has weight to it. You must remember as well when you gain muscle you burn more fat all day every day which itself causes more fat loss. Then to get tone you also need tone. Muscle is what create tone
The dancing is great BUT..You need to get a firm relationship in training with resistance training as the base and cardio as the after thought. The stuff that makes men big and muscular makes women have that hard, lean look.
You as well as everyone should base your training on heavy resistance training, heavy of course being a relative term to the individual. Based in BIG compound moves with free weights not machines in order to get that lean, tight, strong, muscular and athletic look you desire.
Base your training on squats, Deadlift, bench press, over head press, chins and rows, and power cleans these are the moves that use the most bang for the buck at once at once. Train like an athlete, seek performance not pain. Pain is not an indicator of a good workout, progress is. Pain happens, it should not be a goal of training. Its better to make progress and have NO pain. Aim not to go to failure. failure happens don’t seek it. Aim to kick the weights butt not them kicking yours, Aim to make progress, make something that was hard easy. Start slow, even deep body weight squats and work up. Learn proper form.
I would stay in the 1-8 rep range for 3-5 sets for a good year learning proper form and making simple linear progress. Correct crisp and fast concentric, a nice controlled eccentric, focusing on performance over pain. If you perform better you by default will look better.
I would do one press, one pull and one leg move a day really giving the moves the attention they deserve. Start with 3 days a week and tack on some anaerobic type of cardio like playing a game (tennis, hiking anything like that, etc.. Short intense sprinting, 8-15 sets a few times a week. on a track or treadmill, HIIT type of intervals. All out with rest periods. You have NO need to run long distances, Your resistance training should be the foundation and the other activity secondary. Training/exercise should be FUN!!! Something you enjoy and look forward to Not a drag.
For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation.
Phil
Subject: Progress
Question:Hello! I have a lot of muscle, but i do have some fat. For the past 3 weeks i have been doing this exercise rutine 4-5 times a week where i jump rope then do an ab exercise, jump rope, leg exercise, jump rope, and continue that for 2 more sets. It takes me about 35-40 minutes to do. I now go for a mile run on saturdays or if i need a break ill run instead of the exercise rutine. How long will i have to continue with thi until i see results? thanks so much!(:
Kim
Answer:3 weeks is no time at all. a few Months minimum to see very noticeable results, and in honesty you need to find a form of exercise that you enjoy and will sustain for life there is no quick fix you must do this forever so best to find an enjoyable activity now. I would urge you to get a healthy relationship with training and resistance training to be more exact.
Phil
Subject: Abzzz
Question:Hey Phil What up DOG!?, My name is Kurt (to the hurt) and im just wondering how can you get a six pack fast.
Do you know of any 30 minute workout on my abzzz everyday?
I know about the Cardio but i want to tighten up my abzzz then do cardio.
I just need simple abzzz workouts for 30 minutes?
Yo what should I do?
And i dont want no 5 different things, just like 2-3 workouts.
And This is for home ,not the gyzzim. But you think the gym or home is mo better?
Kurt
Answer:Hey G-
The number one thing that is going to build your abdominal wall is heavy load on your whole body. the main function of your abs is to prevent unwanted movement not to create movement like a sit-up, crunch etc.. Things like loading heavy weight on your back, over your head picking weight up off the floor. Heavy planks, get ups, bridges etc.
You should begin a resistance training program of basic big compound exercises for your whole body with a couple sets of planks and like isometric ab work tacked on at the end to get the core you want. You don’t need a gym but you do need to work hard. Find heavy things to pick up, hold, carry, put over your head etc or go to the gym
For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation.
Phil
