Dietary guidelines for gym enthusiasts and goers (Part 2)

Total daily caloric requirement for carbohydrates

In the previous article (Part 1 of this series), carbohydrates was specifically mentioned as the most immediate source of energy because it is easily burned and used by the cells of the human body. Thus, for active individuals and for those who do physical exercises, it was suggested that seventy percent (70%) of the total daily caloric requirement (TDCR) must be derived from carbohydrates.

General uses of carbohydrates in the human body

  • Source of energy

In Diagram 1, it is shown that before carbohydrates can be used by the cells of the human body, they must be converted first to glucose. When an individual takes in adequate amount of carbohydrates, the glucose that enters the cells are either used directly for energy or stored in the liver and skeletal muscles in the form of glycogen. In the future, when the same individual suddenly finds himself in need of extra energy, this glycogen will be broken down into glucose which can then be used as emergency source of energy. When too much carbohydrates is taken in, however, such that the excess amount cannot be used by, or stored in, the body, it will be converted to fats in the form of adipose tissue.

  • Antiketogenic effect

When an individual takes in inadequate amount of carbohydrates, the body will look for other sources of energy. The next in line as possible source of energy   after carbohydrates will be the fats. Fats will be processed, and energy will be derived from them! However, in emergency situation wherein fats are used as source of energy, their burning is not complete, and it will lead to the production of acids known as ketones. When ketones are produced in significant amount, they accumulate in the blood, and will lead to ketoacidosis—an emergency situation wherein the acid-base balance in the system of an individual is greatly disrupted causing the affected individual to become comatose! If adequate amount of carbohydrates could have been taken, this emergency situation could have been prevented, and this is called the antiketogenic effect of carbohydrates.

  • Protein-sparing action

When the intake of carbohydrates is very much restricted, such that even fats have been exhausted, the next in line as possible source of energy will be the proteins. Thus, proteins will be burned, and they will be used as source of energy! In fact, in severe lack of carbohydrates, such as in cases of malnutrition, the muscles, which are made up of proteins, will be used by the body as source of energy! Thus, children and adults whose muscles are used for this purpose are emaciated, and their muscles are significantly gone, known as muscle wasting. In situation wherein proteins are used as source of energy, building and repairing tissues which are their primary functions will be sidelined and neglected! If adequate amount of carbohydrates was taken in by this individual, proteinscould have been spared as source of energy! This is called the protein-sparing action of carbohydrates.

Recommendations

From the foregoing, it is clear that if you are actively engaged in physical exercises that you need to follow your TDCR for carbohydrates. If you take more than what you need, you will gain weight, and you will store fats in your body. If you take less than what you need, you will lose weight—probably less than your ideal body weight—and you might even end up suffering from ketoacidosis, especially if you are a diabetic.

 References:

Book:

  • Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.

Magazine:

  • Castro, Jose S. “Practical insights on how to stay fit: Proper and adequate diet (3rd of a series)”. Lifelink March 2000: 30-31.

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Dietary guidelines for gym enthusiasts and goers (Part 1)

Basic food groups

Carbohydrates

Dietary carbohydrates are the main sources of readily available energy for man. In the hierarchy of food utilization in the human system, they, if available, are preferentially used over the other food groups as sources of energy. They can be derived from rice, root crops, sweet corn and potatoes, noodles, breads, pasta and cereals.

Fats

With low intake of carbohydrates, the next food group which will serve as source of energy will be the fats. These can be derived from bacon, butter, fish oils, poultry fat, coconut, peanuts, pork fat, egg yolk, avocado, whole milk, and fatty meats.

Proteins

If we lack carbohydrates and fats, then proteins will be the last source of energy. Thus, in malnourished children who lack protein intake, the loss of muscles is very evident because they are consuming their own flesh which is largely made up of proteins. Aside from being the source of energy, proteins are needed in the repair of tissues, and they are derived from milk, poultry, meats, fish, eggs, cheese, soybeans, and legumes.

Interplay of the three food groups

In one of the previous articles of Powertec, total daily caloric requirement (TDCR) was mentioned, and it was defined as the amount of energy that a person needs to take in daily so that s/he could maintain his/her ideal body weight. If s/he takes more than the TDCR, s/he will gain weight; if s/he takes less than the TDCR, s/he will lose weight. Thus, the TDCR needs to be computed, and everyone is enjoined to strive taking in various kinds of food in a day whose total energy content is more or less equal to the TDCR.

For those who habitually go to the gym for physical exercises and for those with very active life, it is recommended that 70% of the TDCR must be taken from carbohydrates, while the remaining 30% will be taken from fats and proteins. A greater percentage is allotted to carbohydrates because as you physically exercise, you need to have readily available source of energy. Aside from physical exercises, in the morning, each one is in a hurry to meet his/her deadlines and various appointments; some need to move and drive fast to beat the traffic; more importantly, all need to replenish the energy that was burned while sleeping through the night—thus, the need to have immediate source of energy when the demand is high.

When the demand for energy is great, and the intake of carbohydrates is inadequate, a person will feel weak, lousy and dizzy because his/her muscles, brain, and blood cells—among other organs—are craving for glucose which is the simplest and smallest unit of carbohydrates. Grossly, when a person suddenly experiences hand tremors as s/he works and cannot withstand the cold air from the air conditioner, then s/he lacks carbohydrates which serve as fuel for muscle contraction and bodily warmth.

True enough, fats and proteins can serve as sources of energy; however, energy from these food groups is not readily available.Biochemically, if glucose will still be derived from fats and proteins, a very long and tedious processes will have to take place in our bodily systems. In short, it will take too much time and a number of biochemical reactions to take place before energy from fats and proteins can be used, unlike carbohydrates which can be immediately burned and used once they are needed. Since active people do a lot of bodily movements, such as walking, running and driving, they need to nourish themselves with enough carbohydrates before they hit the road.

Intake of fats is very much needed by people from cold countries because it provides more than twice the energy value of an equivalent weight of carbohydrates or proteins. They need it as rich source of bodily warmth. High intake of protein is needed by growing up children. For very active adults in tropical countries, a little of fats and proteins could be taken, but greater percentage should be derived from carbohydrates.

References:

Book:

  • Roth, Ruth A. Nutrition and Diet Therapy. Singapore: Delmar Learning, 2007.

Magazine:

  • Castro, Jose S. “Practical insights on how to stay fit: Proper and adequate diet (3rd of a series)”. LifelinkMarch 2000: 30-31.

Powertec acquires the brand of Muscle Dynamics, including Maxicam

Long Beach, CA (19th Jun, 2015) Powertec, a leader in Plate-Loaded Home Gyms, acquired most of the intellectual property of Muscle Dynamics, including, but not limited to, the Maxicam & Muscle Dynamics brands & designs of the Dynamax line from Oscar Leon, President & CEO of Muscle Dynamics, for an undisclosed sum.

Muscle Dynamics was started in 1971 to build anatomically correct fitness machines that would last a lifetime of use. For almost 45 years, the Maxicam branded machines have been used in hard-core gyms such as Gold’s Gym & World Gym to mainstream gyms like Bally Total Fitness & 24 Hour Fitness.

The acquisition will solidify Powertec’s presence in the light commercial & specialty gym marketplace. Powertec’s President, Wayne Lee, said, “We have been interested in solidifying our position in specialty gyms as we have in specialty retail. This acquisition allows us to take the ergonomic designs of Maxicam & integrate it into our ability to manufacture high quality products at a price point that will be interesting to the specialty local gyms competing against the larger membership chains.”

Powertec is a pioneer & leader in the area of strength equipment. Since 1997, Powertec has increased its global presence with operations in the United States, Europe, & Asia while committed to the mission of creating stronger lives. Headquartered in southern California, Powertec produces a full line of strength equipment for home & light commercial purposes. The brand is highly sought after by the educated buyer looking for weight capacity maximization without sacrificing safety, customization of their home gyms through extensive accessory modularization, & commercial gym quality at home gym prices.

Causes of injury while doing physical exercises (Part 3)

Inadequate sleep

It has been established in some researches and has been published in some literatures that every human being should have an 8-hour sleep every night—not more and not less!The reason for this is that sleep has a restorative power on human strength, vitality, stamina, and alertness—among other things! If you lack sleep, chances are, you are relatively weak, and your alertness is quite low!Being bodily weak and lacking alertness are the most injurious combination—a perfect recipe for injuries, so to speak—because in doing physical exercises you need to be strong and alert! Without the necessary strength, you may not be able to finish your usual work out; without alertness, you may have poor coordination in doing your work out! In one or both case(s), you are prone to injuries!

Under stress

When you are under stress—brought about by personal, family or work-related problem—your health will take a toll of it! In fact, stress is one of the causes of having poor sleep! Aside from preventing good sleep, stress drains and sips your energy and—like inadequate sleep—it alters your concentration and focus! Again, with the combination of lack of strength and alertness, you are not far from having injuries while working out!

Inappropriate diet

When you work out, ensure that you have a good meal prior to it! When it is described as “good,” it means only one thing: that it is not too heavy nor too light! Actually, it is only you who can more or less determine how heavy or how light your meal should be prior to your gym work out! It is only you who knows exactly what particular gym exercises are you going to have; thus, you can adjust your meal according to that activity, or activities! If you are planning to have weight lifting and threadmill exercises, there is no doubt, you need to take relatively heavy meal with preponderance of carbohydrates! If you are going to participate in yoga exercises, then relatively light meal could be taken! Again, these are mere suggestions! The only person who knows you—in and out—is you, yourself! Based on your previous physical exercises, you learned that at the middle of your work out you had gotten hungry and had needed to stop to take in something! That meant that your meal prior to your working out was not enough to sustain you all throughout the gym session! Therefore, you need to adjust next time! Doing the same physical exertion, you need to add more calories to what you used to take in prior to working out.

In another scenario, while doing your gym session, you felt that you were experiencing stomach cramps and feeling of fullness! You felt like you wanted to vomit in order to relieve yourself! If that is your case, it is possible that you had overeating, and you started your session sooner than what was allowable! After meal, give yourself at least one hour of rest before starting your gym session! But if you had overeating, longer time might be needed!

Based on your previous experiences, take in the most appropriate diet—in terms of quality and quantity—prior to gym session to avoid the feeling of dizziness, or stomach cramps, which could lead to injuries.

Improper shoes

Every sport event requires a particular type of shoes; shoes for running cannot be used for playing basketball; and it cannot be used for playing tennis! Using the wrong type of shoes in a particular sport event will lead to injuries! Remember that not all shoes are created equal! One could provide more traction than another! One could be more flexible than another! The qualities of the shoes are adapted to the needs of a particular sport event! If you want to buy shoes for your sport event, go to shoe stores which are manned and managed by experts who could give you the right and scientific advice.

Reference:

Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

Causes of injury while doing physical exercises (Part 2)

Overdoing the physical exercise

As mentioned in the previous articles of Powertec, it is not advisable that you immediately increase the intensity of your physical exercises! You need to gradually increase it in terms of rate, the load, and the distance! For instance, if you are doing the treadmill exercise, and you have been covering 3.0 kilometers in your previous sessions, it is not advisable that you immediately go up to 6.0 kilometers in the next session! If you have been doing weight lifting, and your maximum load has been 5.0 kilograms, it is injurious that you immediately shift to 8.0 kilograms! If your rate in the treadmill has been 5 kilometers/hour, don’t attempt to immediately shift to 15 kilometers/hour, lest you will injure yourself!

In the field of running, aside from the distance and the rate, you need to consider—and factor in—the terrain of the place where you will run! If you are a flatlander, never attempt to speed up when you find yourself in a hilly section of the training site—much more if you are going down a very steep—and downhill—section (Glover, 1996)!

Undertraining

Undertraining can be defined as lack of preparation for   a certain target which you, yourself, has set! For instance, if you aim to lift 10 kilograms of weight as your final target, then you need to gradually work for it! Every week, you need to incrementally increase the weight that you are lifting until you reach your target! It is injurious if your degree of training is far below the demands of your target, and yet you try reach it! If you cannot devote more time and effort to meet your target, then you might as well reduce its level!

To make it more concrete and understandable, consider the following examples in preparing for a sport event:

If you are going to participate in a particular sport event, be sure to adequately prepare for it. If you will run for a 5-kilometer event, it is not wise that you only practice for a 3-kilometer! If you will swim for 500 meters, it will be disastrous if you only prepare for 300 meters! If you have 15-round boxing fight, ensure that you prepared for it—and had assumed that your fight would last for 15 rounds—and that your preparatory work out was designed for that maximum length of fight! The safer way to do it is that your preparation must be slightly more demanding than what is required!

Being overweight

If you are overweight, there are a number of possible injuries that could happen to you. For one, injuries at the knees are very likely! If you are doing threadmill exercises, and you are overweight, the weight of your upper body puts a significant jarring effects on your knees, and injuries could take place! This possibility increases if your age is 50 and over! If you are overweight, the best that you can do is to enroll first in weight reduction program so that you will have a body weight that is ideal for you. Once you have attained your ideal body weight, then you can proceed to pursue your different physical exercises!

More likely, if you are overweight, then your blood pressure could be higher than normal! Have your blood pressure checked before you embark on intense physical exercises! If your blood pressure is high, and you engage in intense physical exercises, you might suffer from stroke while doing the regimen! If you cannot immediately reduce your weight, and you really want to have some physical exercises, the least that you can do is to ensure that your blood pressure is normal! This is not an overstatement! It is a strict precaution because stroke is fatal!

Reference:

Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

Causes of injury while doing physical exercises (Part 1)

Injuries take place when they are least expected! It seems that they are part of life, even if most can be avoided if one has the necessary knowledge to avoid them!An injury could be physical exercise related, or not! It could be due to the following:

Poor flexibility and overstretching

If the muscles are tight, brought about by lack of stretching, they are more prone to be injured. For this reason, before engaging in any form of exercise, you need to pay more attention to improving the flexibility of muscles at the lower back, the calf and hamstring muscle, Achilles tendon and the iliotibial band (Glover, 2009).

Stretching has to be done properly; otherwise, injuries could take place. If a particular muscle, or set of muscles, is (are) injured, don’t stretch it (them)! If you stretch an injured muscle, you will exacerbate the pain and delay the disappearance of any inflammation! Leave an injured muscle alone and give time for the tenderness and swelling to go away. When it is no longer painful, then you can start improving on its flexibility! If you experience recurrent back pain, don’t do any exercise(s) that will aggravate it (Glover, 2009)! You may need to see a medical doctor if you experience recurrent back pain!

Incorrect warm-up and cool-down                                         

Doing warm-up and cool-down exercisesare as important as doing the main work out regimen. To most gym enthusiasts, they look down on the warming up and cooling exercises and consider them as mere antics and ceremonial rites!However, they are very important in maintaining and inducing the flexibility of the muscles. Without properly doing them, such as devoting lesser time than required, injuries could take place during the gym session.

Old injuries

It is common to most gym enthusiasts that they have previous injuries. In most instances, these previous injuries have not really returned to their normal functioning; but since it has been long that the accident took place, it has been forgotten and has been stored in the memory as a totally healed injury. In truth and in fact, however, old injuries, in most occasions, are potential weaknesses in the human anatomy. They should be remembered! When a person engages in a physical exercise, without considering and factoring in his previous injury, this old crack may eventually give way, producing injury.

Improper injury rehabilitation

The rehabilitation of an injury takes time. Depending on its severity, it will require a particular length of time; the more severe it is, the longer time it will take. Most gym enthusiasts, however, have the wrong notion that the injury will heal faster if given, and exposed to, some degree of physical exercise! That’s not true! The dictum is this: if not totally healed, don’t engage in any form of exercise! Give all the necessary time for the injury to heal—completely!

Errors in form

Every sport requires a particular technique and form of playing it.Tennis requires one; running requires another; and boxing requires still another! It is very important that upon starting a particular sport, learn the right form of playing it. Don’t start with the wrong form; otherwise, you will keep on using it, and you will injure yourself! If you have been using the wrong form, it is very hard to stop you! It will be very hard for you, and for the trainer, to change your wrong form—your bad habits! The root cause of your problem was that, at the very start of your sport, unconsciously, you had adapted a particular form—and it happened to be   wrong—because it was easier for you to do it! You were not aware that it was the wrong form! That’s the disadvantage of starting a new sport without the supervision of an expert! You tend to do it in your own way! If the wrong forms are not corrected at the earliest time possible, you might injure yourself!

Reference:

Glover, Bob, Shepherd, Jack, and Glover, Shelly-lynn Florence. “The Runner’s Handbook”. New York: Penguin Books USA Inc. 1996.

Practical management of sprained ankle caused by physical exercise(s)

Definition of Sprain

Stedman’s Medical Dictionary defines sprain as “an injury to a joint, with possible rupture of some of the ligaments or tendons, but without dislocation or fracture”. Sprained ankle is one of the most common injuries among gym enthusiasts and to those who play some sports. Being very common, each one should be prepared and equipped to institute a simple and right management.

Management

With the use of drugs

The initial approach in the management of ankle sprain is to give analgesic—a drug which will eliminate the pain being experienced by the patient. Drugs that can be used are: (1) paracetamol, (2) mefenamic acid, and (3) ibuprofen. The advantage of ibuprofen over the other two drugs is that, aside from its analgesic effect, it could also relax the involved muscle(s)—thereby palliating pain in a shorter time. The standard dose of paracetamol and mefenamic acid for adults is 500 mg every 6 hours, while ibuprofen can be given at 400 mg every 4-6 hours.

These drugs can be given as initial treatment. If the pain is not relieved, or if it recurs after stopping the intake of one of theaforestated drugs, see your medical doctor without delay. The medical consultation is necessary to firmly establish your diagnosis and to possibly prescribe you with more potent drug(s). Always remember that pain managing doctors follow the “Stepladder Approach” to treating pain. They start with the simpler drug(s), and then resort to   more potent ones if the situation will require it.

With the use of other means outside of drugs

In addition to the use of drugs, there are other means of relieving the inflammation and the accompanying pain. These are encapsulated in the word RICE.

Rest

An injuredankle needs rest in order to recuperate. As experienced by most, trauma in the ankle—as in other physical injuries—will lead to inflammation, which will in turn lead to having pain, swelling, and hot sensation over the affected area. It is necessary to temporarily deprive the injured part of any movement and action in order to hasten the recovery. It is recommended by some experts, however, that the injured part be moved and used as soon as possible to return the normal functioning of the soft tissues involved in the injury and to promote blood flow in the affected area.

Ice

In the first 48 to 72 hours after injury, the inflammation could be reduced by placing plastic bag with ice over the ankle for 15 to 20 minutes. This can be done 3 to 5 times in a day for the first 3 days.

Compression

The use of elastic rubber bandage is very important and indispensable. It comes in different length and widths. You can select the size which fits you, or the size prescribed by your medical doctor. You can wrap it around the injured part in order to exert some degree of compression over the affected area. When this is done, swelling in the area can be prevented and the injured part will be largely immobilized, providing it with the necessary rest.

As the name implies, elastic rubber bandage is stretchable; therefore, you can stretch it as you wrap around the ankle, and it will effect a firm hold over the area. The bandage is provided with a metal hook which could anchor it and prevent disengagement.

Elevation

While sleeping or resting, the injured leg needs to be elevated so as to reduce swelling. However, as soon as possible, while your leg is elevated, use your foot in spelling out the alphabet! Do it as often as you can.

Reference Websites:

“The best way to treat a sprained ankle”, by Dr. Ben Kim.

“3 ways to treat ankle sprain” www.wikihow.com

RIPPED in 60 + 30 featuring the Powertec Levergym

 

RIPPED in 60 + 30

Featuring the POWERTEC Levergym

 

By: Ian Lauer CSCS

www.IanLauer.com

 

 

Are you looking to create your best physique ever?  If you’re reading this chances are pretty good that your answer is a resounding YES!  The good news is that you have come to the right place.  The bad news is that it doesn’t happen overnight and it won’t be easy.  But then again, anything worth accomplishing never is.  Over the years I imagine you have read a slew of workouts and most likely tried a multitude of them.  Changing up your workouts on occasion when you feel you have reached a plateau is a good way to bust through and reach new heights.   That’s what this workout is all about.

 

In the majority of workouts you are focusing on a certain number of reps and sets.  That’s a fine way to workout.   As a matter of fact, the majority of my personal workouts are based on certain rep ranges.  But, on occasion I like to focus on “The Clock.”  You may be asking, “What does that mean?”  I’m eluding to the old concept of “TUT” AKA: “Time Under Tension” combined with “Intensity.”  As a review, TUT means the Time Your Muscle is Under Tension during any given set.  When I say INTENSITY, I’m talking about moving from set to set without wasted time.  You will quickly see that you find yourself working harder and more intensely through the entire workout and during every set when you do this.

 

So, where does the “Ripped in 60 + 30” come into play?  Well, as mentioned before we are combining TUT with INTENSITY and the 60 + 30 are the time periods for each respectively.  In other words, you will be cranking out reps for 60 seconds at a time followed by 30 seconds of rest before the next set and so on and so forth.  The goal for this “Ripped in 60 + 30” workout is a 2:1 Work to Rest ratio.  This is opposite of the Work to Rest ratio of many workouts which are typically more in the range of 1:2-1:5 featuring more Rest than Work.

 

Be aware that when you start a workout such as this you will be forced to use less weight than you would typically use.  This is a result of the temporary muscle fatigue that happens.  We are essentially forcing the body to utilize different energy systems that don’t put out the same kind of power as those that readily recharge and available when you take longer rest periods.  Don’t let this bum you out!  Be aware that at this point you are challenging your body in a slightly different way that will lead to dramatic new results.

 

Your muscle pump and ensuing workout when hitting the Ripped in 60 + 30 is going to be ridiculous.  You will probably notice an increase in appetite.  This is telling you that your metabolism is increasing.  You will also probably notice an increase in post workout muscle soreness.  This too is telling you that your workout has challenged you in a new way.  To top it off you will notice you will be breathing much heavier than usual during your session.  This is the result of the additional work your cardiovascular system is facing in the workout.  All of these are good things and will help you get closer and closer to your target body.

 

You’re probably wondering how long these workouts are and what they look like?  Let’s address question number one first.  For every exercise you will perform FOUR SETS.  That means each exercise is FOUR MINUTES of TUT and a total of TWO MINUTES REST totaling SIX MINUTES TOTAL PER EXERCISE.  In any given workout we will hit FIVE EXERCISES.  The resulting total time is THIRTY MINUTES PER WORKOUT.  You may be thinking, “Thirty minutes isn’t long enough.”  Well I have some news for you…if you stick to “The Clock” strictly you will be amazed at the workout you get in just 30 minutes!  You will get a thorough Weight Training AND Cardiovascular workout in.  I should say that this workout is not about developing your peak strength.  This workout is about getting YOU Ripped!

 

ProNOTE: You can use this training concept with any piece of POWERTEC training equipment.

 

Now that you know what the program is about and understand it’ basic concept, let’s take a look at a specific example of the “RIPPED in 60 + 30” on the POWERTEC Levergym. 

 

 

RIPPED in 60 + 30

Featuring the POWERTEC Levergym

 

THE LIFT:

MONDAY (Chest)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Bench Press

Incline Bench Press

Chest Fly (Accessory)

Decline Bench Press

Neutral Grip Bench Press

 

TUESDAY (Back)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Barbell Row

Lat Pull-down (Overhand)

Low Cable Row

Lat Pull-down (Underhand)

Straight arm Press-down (Mimicking a Dumbbell or Barbell Pullover)

 

WEDNESDAY (Legs)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Squat

Leg Curl

Leg Extension

Alternating Lunges

Calf Raises with Barbell Attachment

 

THURSDAY (Shoulders)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Shoulder Press

Upright Row (Using Barbell Attachment or Low Cable Attachment)

Single Arm Side Raises from Low Cable Point

(This is the ONE EXCEPTION to the 60 second per lift.  Instead do 30 seconds left arm 30 sec. right arm 30, seconds rest and repeat so that you still get 4 sets for each side.)

Front Raises (From Low Cable Attachment)

Rear Delt Pull (Using Fly Accessory)

 

FRIDAY (Arms)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Preacher Curl (Accessory)

Triceps Pushdown

Barbell Style Curl

Triceps Dips (Accessory)

Low Cable Curl

Lying Triceps Extension AKA Skull Crusher from Low Pulley Position)

 

SATURDAY (Abs / Lower Back)

Perform Four Sets for Each Exercise.  Rep each set for 60 seconds and rest for 30 seconds before continuing on with the next set.  Once you finish four sets for a given exercise, move on to the next and start within the 30 second rest period.

 

Sit-ups

Supermans

Russian Twists (With Weight Plate)

Twisting Plank

Leg Raises

 

There you go!  In exactly 3 hours per WEEK you can get in all the Weight Training AND Cardio you need to get RIPPED!  It won’t be easy.  It may not always be fun.  But if you stick to it, IT WILL WORK!  Now, get on your POWERTEC Levergym, put in your 3 hours per week and GET RIPPED!

 

Total Body Workout

Powertec Workbench Power Rack Equipment

Workbench Power Rack System

Are you looking for a total body workout? Fitness machines or multi-gyms that provide a full range of exercises are “all the rage” for those who are interested in conditioning the body in it’s entirety. You need something with a number of components that intended for specific areas of the body. By using this high-tech modernised gym, you will find a different component to work out specific parts and regions of the body in a free weight fashion which extends a full range of motion to your body so that you achieve the highest workout results for your effort. I am referring to the Powertec Workbench Rack System, a breakthrough in fitness equipment for those looking for the ultimate workout. Here are some details on this fabulous exercise machine for total body workout.

Overall Rating: 5.0 out of 5.0 (Excellent}

 

Key Features:

  • Includes weight storage and angled chin-up bars
  • Easily transportable from one location to another as it is sits on wheels
  • Allows work out for a large range of muscle groups throughout the body and offers a vast number of exercises
  • Constructed with resilient materials to ensure long life of the machine
  • Bench detaches if the user needs access to the power rack to enable the ultimate squat exercises
  • Generally has a bold yellow colour, but does offer optional frame colours and optional attachments such as arm curl machine and high low lat machine if desired

Price: About $1,099 list price

 

Product Description:

Workbench Power Rack MachineThe Powertec Workbench Rack System is defined by its bold yellow colour, although there are elective frame colours. The bench section is totally removable if the user needs to open up a rack. The fact that it is on wheels makes it easily moveable and when it is stationary it locks in place with a spring pin ensuring that the user is always in a fixed cantered position. The machine is simple, but pioneering and very effectual usefull for total body workout. The rack is equipped with angled chin-up bar and weight storage. It is fixed at a 10 degree angle and incorporates a slide tube for speedy adjustment. The bench incorporates the patented linkage mechanism for multiple angles with back support. This machine may be further complement with patented arm curl and high low lat machines if the user so desires.

 

Product Features:

With the various bars, pulleys, and levers, there are a wide variety of exercises accessible with this home gym. The bench conveniently unclips for power rack access. You can also push the bench flat if you wish to do lateral exercises. Some of the other features include a climb up bar for the triceps and back area as well as a chin-up bar.

In addition, the Powertech Workbench Rack System is manufactured with quality durable materials and constructed for long lasting use. It also has a firm warranty as its components are completely dependable.

 

Product Specifications:

Dimensions: 78″L x 48″W x 82″H 

Rack System: 700 lbs 

Leg Lift: 250 lbs 

Arm Curl: 200 lbs 

Lat Tower Option: 400 lbs 

Warranty: Frame-Lifetime/Pads and grips 1 yr/Parts 2 yr

 

 

Powertec Workbench Power Rack Equipment

Details About the Targeted Muscle Groups

The legs are catered for with squats by incorporating the power rack and then the extensions and curls being executed at the end of the bench.

The back gets a lat pull down. The bench may be removed so that the cable pulls low from the base for the ultimate low rows. The shoulders get an upright row from the low pulley plus the press above the bench.

The chest may be pressed from a number of different angles with the modifiable bench to exercise different areas of the chest.

The triceps and back can receive a total workout by incorporating the chin up bar.

 

Warranty Information:

Lifetime on frames (excluding paint finish) 

1 year on pads, grips, and unspecified parts 

2 years on component parts (bearings, spring pins)

 

Conclusion:

Overall, we genuinely like the Powertec Workbench Rack System and believe that it delivers a superior quality workout. It various components allow the user to get a total body workout by using the many aspects to target the different muscle groups in the body. A machine of this calibre can do deliver nothing short of satisfaction and utmost effectiveness. How can you loose with the capacity to perform so many different exercises including squats, extensions, curls, lat pull downs, chin ups, and an array of other exercises. We highly recommend this versatile piece of fitness equipment for achieving the ultimate workout if the price is right for you.

The Ultimate Beach Body Workout

   Ultimate Beach Body Workout

With the POWERTEC Levergym
 
By: Ian Lauer CSCS
www.IanLauer.com
 
 
ultimate beach body workout
 
Ultimate Beach Body Workout is not as challenging as dance combos .If you are familiar with the POWERTEC line then you are aware of their commitment to helping you develop to your peak potential in the areas of Strength and Athletic Performance.  What you may not have associated with POWERTEC to this point is their line’s ability to help you reach your aesthetic potential.  You ask, “What is ‘aesthetic potential?’” Simply put, creating YOUR BEST LOOKING BODY possible.  Let’s be honest, we ALL want to look great.  Sure, getting stronger and performing better applies to many people out there; however, wanting to LOOK OUR BEST applies to everyone.  When do people think about looking their best the most?  Summer time…also known as Beach Season is when people really think long and hard about looking their best.  Why do you think everyone and their mother in the fitness business has some sort of a “Beach Body” program?  That’s because in the end we all want to look great as if we are ready to hit the ultimate beach body workout and turn heads.  
 
Many companies have programs out there that will help you shed some weight and reveal some lean muscle which is great.  The problem though is that few focus on ADDING LEAN mass in the process.  Putting on GOOD MUSCLE is often sacrificed in many of the “BEACH STYLE” programs in lieu of just burning calories to cut fat.  The result is a body that looks better in the short term; however, it is highly possible that muscle is being lost along the way as well.  This ends up producing a reduction in the base metabolic rate from the loss of calorie incinerating muscle.  The end result can vary from person to person, but my worry is in the long run that these trainees become “skinny-fat.”  Rather than risk that I prefer to focus on solid strength training routines with adjusted reps, sets and splits to maximize fat loss while maintaining and even gaining lean mass.  The end result is the ULTIMATE BEACH BODY that YOU CAN MAINTAIN.
 
“How does one change the reps, sets and splits to achieve the Ultimate Beach Body?”  The key lies in working during MORE of your workout.  Frequently we rest for fairly long periods between sets.  This is ok when working to put on as much size or strength as possible.  But, when we want to add SOME lean mass and SHED FAT we need to focus on that which will help us lose that pesky adipose tissue.  We do that with SHORTER REST and MORE REPS.  The result is WORKING DURING MORE OF YOUR WORKOUT.  This means leaving the cell phone in the other room and not watching TV during the workout.  The focus must be on MOVEMENT.  Movement during the exercise and Movement from one exercise in a very quick fashion to the next is imperative.  To help make this as doable and effective as possible it is a good idea to use the SUPERSET concept.  When “Supersetting” we work on two or more different exercises in immediate succession.  
 
For example: Three Supersets of Incline Bench Press, Low Cable Row, Calf Raise looks as follows:
 
1. Incline Bench Press
2. Low Cable Row
3. Calf Raise
4. Incline Bench Press
5. Low Cable Row
6. Calf Raise
7. Incline Bench Press
8. Low Cable Row
9. Calf Raise
 
As mentioned before the key is moving from one exercise directly into the next and so forth.  It is a good idea to use exercises in each set that are not working the same muscle group for this type of workout. This allows you to go through the routine and with as little rest as possible for the duration of the session.  This keeps your body rolling and metabolism revved for the entirety of the workout.  In this style of training we are essentially getting a great strength routine and simultaneously getting in a cardiovascular session.
 
When it comes to reps and sets, working with 15-25 reps per set in a total of 3 sets will yield the results for which you are looking.  Beyond the reps and sets you will also want to consider how many body parts you will be training in a given workout.  Training anywhere from 2-4 body parts per workout is ideal for this type of workout.  Occasionally a Full-Body workout can be beneficial as well to really spike the metabolism.  As for how many days per week will be necessary for this style of training: That depends on how many body parts per day you decide to hit; but, I will say that four sessions per week will work incredibly well with this kind of training.
 
If you have stuck with me through all of the explanation, thank you for your attention!  So without any further ado let’s take a look at a sample ULTIMATE BEACH BODY PROGRAM on the POWERTEC Levergym.
 

The ULTIMATE BEACH BODY on the POWERTEC LEVERGYM

 

THE SPLIT:

 
1. MONDAY (Chest, Back, Calves)
2. TUESDAY (Quads, Hamstrings, Abs)
3. THURSDAY (Shoulders, Arms, Calves)
4. SATURDAY (Full-Body)
 
 

THE LIFT:

 
For each Superset perform 3 sets of 15-25 reps per exercise.  Be sure to perform the supersets as described earlier.  Superset #4 is Optional Time and Endurance Permitting.  Now get too it!
 
 
MONDAY (Chest, Back, Calves)
 
Superset 1: Incline Bench Press, Machine Row, Single Leg Calf Raises
 
Superset 2: Push-Ups, Lat Pull-Downs, Calf Raises (On leg press accessory)
 
Superset 3: Bench Press, Low Cable Row, Double Leg Standing Calf (Holding Bench Press Bar Assembly for Added resistance.
 
Superset 4: Chest Fly (Accessory), Under Hand Lat Pull-down, Plyo Ankle Flick Hoppers
 
 
TUESDAY (Quadriceps, Hamstrings, Abs)
 
Superset 1: Squat, Good Mornings, Crunches
 
Superset 2: Leg Extensions (Accessory), Leg Curls (Same Accessory), Marching Planks
 
Superset 3: Standing Lunges with Barbell, Single Leg Stiff Leg Dead-lift, Russian Twists with Plate
 
Superset 4: Leg Press (Accessory), Squat Jumps, Supermans
 
 
THURSDAY (Shoulders, Biceps, Triceps)
 
Superset 1: Shoulder Press, Preacher Curl (Accessory), Triceps Pushdown
 
Superset 2: Upright Row, Low Cable Curl, Reverse Grip Triceps Pushdown
 
Superset 3: Single Arm Side Raise (low cable attachment point), Reverse Grip Low Cable Curl, Overhead Triceps Extension
 
Superset 4: Rear Delt Pull (Fly Accessory), Single Arm Biceps Curl (from low cable attachment point), Triceps Kickback (from low cable attachment point)
 
 
SATURDAY (FULL-BODY)
 
Superset 1: Bench Press, Lat Pull-down, Sit-Ups
 
Superset 2: Shoulder Press, Squats, Calf Raises
 
Superset 3: Barbell Style Curls, Triceps Press-down, Twisting Planks
 
Superset 4: Push-Ups Feet on Bench, Barbell Style Row, Walking Lunges
 
 
 
This routine is great for getting you ready for the Beach while putting on some good lean muscle in the process.  The supersets are guaranteed to keep you hopping and the solid resistance training capable of being done on POWERTEC equipment gives your muscles the heavy duty challenge they need to grow.  Put it all together and YOU GET YOUR ULTIMATE BEACH BODY!