“Total body activity” consiste em treinar o corpo inteiro em todas as suas linhas funcionais (frente e trás, vertical e horizontal, esquerda e direita, puxar e empurrar), em flexibilidade, mobilidade, estabilidade, pliometria, coordenação, força e cardio anaeróbio, isto e, treino intervalado.
O treino Intervalado são exercicios que exigem uma intensidade elevada a 85% ou mais da nossa frequençia cardiaca, e logo de seguida uma recuperação a baixo nivel. Esse tipo de treino ajuda-nos a trabalhar mais intensamente a resistência cardíaca, e também a perder mais calorias do que outros tipos de exercicios/treino. Ou seja, quanto mais intensamente trabalhamos a nossa frequência cardíaca, mais calorias perdemos (gordura corporal) e mais saudáveis ficamos.
Por exemplo, alguma vez viu um atleta que faz corrida de fundo (sprinter) com gordura a mais? A resposta é não. De todos os atletas os Sprinters são os com o corpo mais bem constituído e com menos percentagem de gordura corporal.
Nos vivemos num mundo funcional. Isto é corremos com uma perna, e não duas, damos soco com uma mão e não duas. Devemos fazer exercicios que envolvem dois (2) ou mais articulações e musculos ao mesmo tempo, porque os nossos músculos e articulações trabalham em sintonia com os outros. Treinar somente um musculo ou articulação, como fazem os culturistas, traz instabilidade nos restantes musculos, e isso resulta em lesões.
Por isso Não copia os programas de treino dos culturistas, powerlifters ou outros, eles estão a treinar para o desporto deles e não o seu.
Total body activity foi feito para todas pessoas e atletas que querem melhorar o desempenho físico, prevenir lesões e ganhar controlo do seu corpo.
Conclusão: A única diferença entre uma pessoa que quer ganhar massa muscular e outra que quer perder gordura esta na alimentação, não no treino, portanto Total body activity é a melhor forma de chegar lá - qualquer que seja o seu objectivo!
I can't even tell you how often I hear someone at the end of the workout say something like "I need to do more abs, I want to get a six-pack."
The truth is that passing on a six-pack is a better way to get a six-pack than six hundred sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not the strength of the muscles.
You can do one million sit-ups, crunches or whatever exercise you want and it will have no effect on abdominal definition.
When people ask me the best exercise for abs I tell them table push-aways.
It usually takes a few minutes for them to get it. It's not a joke, it's the truth. If you want better abs, eat less and train more but, don't just train your abs.
The idea of working abs to get abs is one of the oldest misconceptions in training. This goes back to the old idea of spot reduction. Spot reduction has never and will never work. The research has been done over and over and the answer is always the same.
You can't decrease the fat layer on a particular area by working that area. That means that the guys doing sit-ups to lose abdominal fat and the lady sitting on the adductor (inner thigh) machine are both wasting their time.
Good total body work is, was, and always will be the key to fat loss.
Want better abdominal definition?
Finish every workout with some hard interval training instead of extra sit-ups or crunches. Interval training or what is currently called
High Intensity Interval Training (abbreviated HIIT) is the real key to fat loss and the resulting definition.
Interval training burns more calories than steady state aerobic training and because it is s sprint program you get a sprinters body.
Abdominal training may potentially reduce the diameter of the waistline but, will very little to reduce bodyfat.
The truth is there are lots of good reasons to do abdominal work or core training as we now like to call it. A strong core (strong abs) is one of the keys in the prevention of back pain. A strong core will help you look better and improve performance in a host of sports but, sit-ups or any other abdominal exercise will not reduce bodyfat. The fact of the matter is that crunches will lead to back pain long before they lead to visual abs.
Another good tip.
Don't do crunches. A good abdominal or core program is a lot more than crunches. Most of your core work should be isometric exercises like front planks and side planks or carries like Suitcase carries.
One of the major functions of the core musculature is the prevention of motion.
What does that mean? It means that the abdominals are great stabilizers. Work on the stability function, not on flexion and extension.
Regards,
PF
Reference: http://www.bodybyboyle.com/
2011 – Your Best Year Yet
By Paulo Fernandes, Sports management & fitness expert
Well, I do believe. I believe in positive energy. I believe in persistence and mental toughness. I believe in myself and in others. I believe in YOU.
Each January brings the opportunity for a fresh start. We’ve passed through the gate of the New Year and have the chance to make 2011 YOUR BEST YEAR YET. Grab hold of this chance and run with it. So what if the first day of the year has passed. It’s never too late to start getting better. Whether you’re looking for dramatic change in your life or the chance to get 1% better each day, now is the time to be renewed in the spirit of new beginnings.
83 Ways to Make 2011 Your Best Year Yet
• Be the most positive person you know.
• Get 1% better everyday.
• Define your “game-changing” move in 2011. Then get it done!
• Take more risks.
• Do something that scares you everyday.
• Be a team builder, regardless of your title at work.
• Remember that business is about relationships and connections.
• People need motivation, accountability, and know how. Deliver it.
• Write your eulogy and then live your life backwards.
• Know your Big 5: the 5 most important things that need to happen by the end of the year to make 2011 feel like it truly has been the best year of your life.
• Read your Big 5 every morning.
• Post affirmations on your bathroom mirror.
• Don’t focus on making money – focus on creating value.
• Lead by executing and getting results. No excuses.
• Strive to be ‘World Class’ in all you do.
• Read The 4 Agreements by Dom Miguel Ruiz.
• Train like a pro athlete – exercise more.
• Eat higher quality foods.
• Get a massage once a week.
• Attend a destination spa vacation each year.
• Have at least one other “dream” vacation each year.
• Remember – no one has ever regretted a great workout.
• Be obsessed with learning.
• Join a Mastermind Group. It will accelerate your results, improve your mindset, and provide you with fertile soil in which to grow.
• Be impeccable with your words – don’t complain, gossip, or be negative.
• Be careful with whom you surround yourself. Just as much as the right people can pull you up, the wrong crowd can bring you down.
• Plan as if you will live forever but live as if you’ll die tomorrow.
• Say please, thank you, and I love you more.
• Give someone a massage.
• Write love letters like you used to.
• Call someone you always wanted to talk to but never thought you could.
• Call an old coach or teacher and thank them for positively impacting your life.
• If you want to resolve a conflict, use the phone instead of email.
• Write a hand-written note to a client or customer.
• When you travel, send letters to your kids on hotel stationary.
• If you want more, GIVE more.
• Do or do not – there is no try.
• The way you do one thing is the way you do everything.
• Journal. What are you thankful for? What are your intentions for the day? Who is in need of prayer today? Where were you outstanding today?
• Clarity precedes genius. Find clarity in writing and solitude.
• Track your success.
• Slow down in order to speed up.
• Be willing to fail. It’s the price of greatness.
• Spend at least 10 minutes every morning in quiet time, prayer time, or meditation time.
• Listen to inspirational music. Create your favorite play list for chilling out as well as working out.
• Listen to your guts (intuition).
• Read The IMPACT! Body Plan.
• Read The 7 Habits of Highly Effective People by Stephen R. Covey.
• Read The Leader Without a Title, The Greatness Guide, and The Monk Who Sold His Ferrari by Robin Sharma.
• Watch a Rocky “marathon” with your kids on a rainy day.
• Do what you do best and hire the rest.
• Sometimes good is good enough. Don’t let “perfectionism” rob you of getting things done.
• “Color code your life,” says my mentor, Wayne Cotton. Green machine, blue sky, red tape, and mellow yellow. Visit www.nobrowndays.com for more information.
• Complete a 90-Day Wonder. What have I accomplished in the last 90 days? What are my current challenges? What will I accomplish in the next 90 days?
• Remember the 10,000-hour Rule. It often takes about 10,000 hours or 10 years to be recognized as an expert.
• Success takes time. Be patient, but continually invest in yourself.
• Work on your business, not in your business.
• Your big ideas typically come when you are sitting on a beach or skiing in the mountains.
• Hire only “A” players to build a winning business.
• Replace the bottom 10% of your players each year.
• Give 5%-10% of the total outcome of your business to charity every year.
• Everyone in an organization should be considered a “leader.”
• Always believe in your dreams, even when they seem impossible or others doubt you.
• Focus, focus, focus!
• Water people everyday – lift people up instead of tearing people down.
• One quick “No” is better than 10 “maybes” or “I don’t knows.”
• Win the day!
• Remember what Walt Disney said, “Everything speaks!”
• Be more spontaneous.
• Develop a hobby.
• The bigger the dream, the more important the team.
• Run your own race – be authentic and original.
• Speak more. Write more. Read more.
• Turn OFF your TV!
• Eliminate excuses.
• Organize your time more effectively.
• “Eat that Frog,” says Brian Tracy. Do the things that you don’t like to do or want to do but have to do early in your day.
• Get your mind right!
• Do more of what you love to do.
• Action is like gas in the car. Without it, you will not go.
• Be humble…be hungry.
• Create IMPACT everyday.
• Live by the mantra, “… And then some.”
Implement any single item on this list and you will create change. Combine a few to really rock your world and the world of those around you. Explore, experiment and find your favorites. But remember, there’s more to it than implementing a list of action items. YOUR BEST YEAR YET will require something deep within YOU.
You can make to define who you will be and what you will do in 2011. Find it and treat it like an oath. It will deliver.
For weeks now, I’ve been doing this kind of thinking. I searched for and found my theme for 2011. Ironically, when I looked deep enough within and examined my soul, I found it there. 2011 is my year of “S.O.U.L.” I am making a very public pledge to nurture and go deep with my Spiritual development and inner life, to seek Outrageous fun and adventure, to create Unbelievable value and innovation in my work, and to step up and Lead in all areas of my life.
It’s January 19h my friend. We’re through the gate and ready to run. Lace up your shoes and let’s go. After all, 2011 is going to be YOUR BEST YEAR YET!
Peace and love,
Paulo.
2011 – THE YEAR OF S.O.U.L.
S = Spiritual development and inner life
O = Outrageous fun and adventure
U = Unbelievable value and innovation
L = Leadership in all areas of life
2011 – YOUR BEST YEAR YET!
