Over-analyzing Numbers on the Scale

frustrated_3Don’t analyze your progress by numbers on the scale. When you learn more how sodium, water and potassium functions within the body, you will understand that an increase OR decrease of 2 to 4 lbs on the scale may be meaningless. (Based on a 120 to 150 lbs person) Thus, muscle gains, food, and your scale may contribute to inaccuracy. Frequently track your strength on how much you lift versus reps, your endurance and measure your waistline along with other circumferences.

Cardio Before or After Lifting Weights?

--TEFC-SERVER-RedirectedFolders-nfalco-My Documents-My Pictures-Blog Article Images-What Is More Effective Cardio or Weights-resized-600Cardio before or after lifting weights? If your weight routine will be anaerobic; either moderate to heavy lifting or high intensity that spikes your heart rate up and down, do cardio AFTER. If your weight routine is going to be circuit training or aerobic thus non-stop exercises that create a more steadily heart rate; do cardio BEFORE.

“I began training weeks ago so why I haven’t seen significant changes in my weight?”

If your waistline increased or remains the same then most likely you are eating too much.  If your waistline or other circumferences on your body are smaller, good job!  Don’t throw your scale out the window just yet, continue reading and I’ll explain why.  To achieve weight loss, weight gain and/or fat loss we need to refer to scientific facts.  The theory “law of thermodynamics” simply emphasizes  Calories consumed subtract Calories expended equals weight loss.  However for this statement to be entirely true you must have accurate starting attributes. Continue reading

Going Brutus Working Out

What I mean by ‘brutus’ is going brutal.  that’s exactly how it went the past few days.  Monday was a busy morning and I had very little energy for an afternoon workout but as usual I focused and got it done. 

I overhead presses 250 lbs; a personal best on one of the plate loaded shoulder presses.  My workout partner and I began with back: Lat pulls was a selectorized machine instead of the regular cable pulley. Moved onto the DB bench row, bilateral pulls and finished with the Hoist Roc It Back Extension machine.  Remember try something different frequently to avoid adaptation. Continue reading