Injury Prevention Tips

  1. Warm up and use proper technique
  2. Stretch before, during, and after workouts. Hold stretch for at least 20-30 seconds
  3. If a certain exercise hurts or feels uncomfortable, limit the range of motion so no pain or discomfort is present, or simply switch to a new exercise.
  4. Never completely "lock out" any exercise. This puts undo stress on joints!
  5. Cool down
  6. Use heat on particular body parts trained for 10-15 minutes before workout.
  7. Use ice on particular body parts trained for 10 - 15 minutes after workout.
  8. If injury occurs, use ice only for the first 48-72 hours.
  9. Apply ice massage on inflamed or tender area for 3-4 minutes. Very effective!!
  10. Get weekly deep tissues massages, if possible.
  11. Get monthly chiropractic adjustments.
  12. Seek ART(active release therapy) from a qualified specialists.
  13. If injury continues to get worse, seek an orthopedic physician.
  14. Get a blood panel reading done at least once a year.
  15. Drink enough water.
  16. Take extra vitamin C.
  17. Take Glucosamine, Chondroitin and MSM.
  18. Use Omega-3's such as flax and fish oils.
  19. Rest! Rest! Rest!

 

Nutritional Tips

  1. Eat 5-6 small balanced meals per day.
  2. Stay away from processed, nutrient lacking food.
  3. Get at least 30-40 grams of fiber per day.
  4. Eat a gram of protein per pound of body weight.
  5. Consume a combination of lean proteins (chicken, turkey, fish, lean beef, whey), low glycemic carbohydrates (oatmeal, brown rice, whole grain pasta and bread, fruits, green vegetables), and healthy fats (flax and fish oils, olive oil, almonds, natural peanut butter) with each meal.
  6. Use a meal replacement shake or bar.
  7. Only consume high glycemic carbohydrates (fruit juices, white rice, bagels) in the morning and after a workout.
  8. Once a week, have a cheat day - in moderation.
  9. Drink 3/4-gallon of water a day
  10. Drink green tea for health and fat loss.
  11. Take a multivitamin/mineral every day.
  12. Take extra C, E, B-complex.
  13. Use a glutamine supplement.
  14. Cycle performance enhancing supplements such as creatine, nitric oxide, and fat burners.
  15. Have blood work (cholesterol, glucose, enzymes, hormone levels) tested 1-2 per year.

 

Training Tips

  1. Always warm up and cool down for 5-10 minutes on a treadmill or stationary bike.
  2. Stretch each body part before, during, and after workouts for 20-30 seconds.
  3. Never train with weights for longer than an hour.
  4. Train each major body part (chest, back, legs) once per week.
  5. Small body parts (abs, arms, calves) can be trained more frequently depending on your goal.
  6. For size and strength gains, use explosive, fast twitch, compound exercises such as the squat, bench press, and deadlift.
  7. For conditioning, use plyometrics, aerobic-circuit style training workouts.
  8. To utilize the fat burning properties of cardiovascular training, do it on an empty stomach first thing in the morning.
  9. The formula for cardio heart rate zone is as follows: 220 minus (-)
    age, multiplied (x) by .65 to .85 (65% to 85% of max heart rate).
  10. For weight loss, rest 60 seconds or less between sets, increase volume of workouts, increase cardio, and include some isolation exercises.
  11. For weight gain, rest 2 - 4 minutes between sets, decrease cardio and workout volume, and utilize basic compound movements.
  12. Incorporate a speed and max effort day when training for power-lifting. Use bands, chains, and boards (Westside system).
  13. Use training principles such as pre-exhaust, supersets, trisets, drop sets, rest pause, partials, and negatives when training for body building.
  14. For general fitness training, do interval cardio training, plyometrics, machine and free weights, and aerobic classes.
  15. Always consult with a qualified specialist before beginning a workout program and get a blood panel done 1-2 times per year.