Archive for December, 2015

Small things that we do actually add up to make us better or worst. These manifests as strange phenomenons in gyms. I am a Strength and Conditioning coach, not a sports scientist so my observations in the gym where I work all day  would not survive the rigid scrutiny of the people who come from the planet of the lab, or from the guys whose last names are hard to pronounce. I can’t spell it either but it’s something MS in PhD or something.

 

  1. You see, a lot of guys, not necessarily men, are attracted by the gravitational pull of the bench press. They exert a lot of effort in this exercise. Observe a subject male specimen perform what seems like maximum effort. Then watch as an attractive female walks by. The male subject would add more plates to his bench press. The size and weight of the plates are directly proportional to the curvaceousness of the girl’s hips multiplied by the the revealing factor of the tightness of the female’s yoga pants. Then the male subject would perform the bench press but the range of motion is reduced by a big factor. This factor can be determined by subtracting the male subject’s actual ability to his ego. The bigger the ego, the more plates but the shallower the movement. In short, don’t train like a fool. Train don’t just exercise. And train so you get better at something useful.bench press fail
  2. Adonis is alive. Due to the undulations of the Earth’s rotation caused by increasing rate of the unnecessary bashing of the 25 lb dumbell on gym floors, a wormhole has opened in our world and a vortex opens up once in awhile. Guess where it opens: right in front of the full length wall mirror in the gym just in front of the dumbell rack. You can usually observe Adonis doing dumbell biceps curls or ez-bar biceps curls. Once in awhile, he is mistakenly teleported to another planet- that of the Squat Cage. Chaos ensures when the tribe of the Squat see Adonis biceps curling their sacred Olympic bar in front of the Squat Cage.adonis
  3. Have you ever heard of eccentric contraction on the last rep? No? well, it is because it is now an endangered specie. Lifting a load requires your muscle fibers to shorten as myosin pulls the actin filaments closer. Lifting is not complete since what comes up must come down. So the myosin releases the actin filaments, supposedly still under control. This type of contraction, called eccentric contraction, can actually resist a higher load than concentric contraction. Yet, it has become a fad in gyms, for people to simply drop the barbell, dumbell, or whatever they are lifting, to the floor after the last concentric contraction. Their reason behind is mostly ego related- to make a loud smashing sound so as to attract attention. But as per my unscientific observation, the last, and probably the most important bit of the set, has been wasted. It could have been a chance to be still under control even when you are tmale_crossfit_athlete_dropping_barbell_on_headhe most tired in that set. Keep repeating- being in control of yourself even when you are at your worst, and it manifests in your life. You would learn how to persist when things are at their hardest until you achieve your goal. Do the opposite- letting go of your discipline and self control when you feel a slight discomfort- and it also manifests in your life: you will lack any discipline to push yourself when you are out of your comfort zone.
  4. empty-can-4017644A noisy can is an empty can. It is also true in the gym. Some trainers seem to know it all and would comments on clients of other trainers or athletes being trained by other Strength coaches. Yet they themselves do not know how to lift. Their clients, or athletes for Strength coaches, also do not know how to lift properly and have not made substantial improvement but they keep on talking and talking as if they know everything. What is interesting is that they can fool a lot of people. That is because people tend to believe somebody who is talkative and assertive while knowledgeable individuals tend to hesitate to mouth around quickly since they analyze and put things to perspective first before giving comments. The lesson here is, if you are going to choose your Strength coach or trainer, observe him or her first, and observe his or her athletes or clients. Be careful when asking for comments since those making comments may have been fooled too. And talk less, do more.

 

People go to the gym to train and/or to make up for some insecurities. The gym is a place where a person can make his or her mind and body better. But it can also be a place where the body may start to look better but the mind degenerates into self-centeredness. So instead of training primarily to feed the ego, train to discipline your mind and your body. Simple good manners and gestures count a lot. Train Better! Live Better!

 

Train like a lady

Posted: December 17, 2015 in From my vantage point
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A lot of ladies are able to radiate their beauty because they train, either in the weights room or with the activity that they love. Beautiful here means they have inner beauty that manifests in how they carry themselves. Ladies who train to improve their physical strength and abilities have a certain aura of confidence which sets them apart and makes them outstanding. There may be a lot of pretty faces out there and a lot are so unattractive due to their vain or other unlady like characteristics. Here are eight things that a lady should do when training be it in the weights room, boxing gym, or anywhere else:

 

  1. Practice good hygiene habits. Putting on makeup, having colorful nails and the latest hairdo are useless if you stink. Lipstick won’t hide teeth stains and plaque. Beauty cannot shine out if it is covered by lousy grooming. Good grooming is beautiful.

 

  1. Shave armpit hair especially if you wear sleeveless shirts. This is obviously a part of hygiene but has to be emphasized since it really stands out. Visualize a lady with make up wearing sleeveless body hugging shirt doing pink dumbell presses while seated on that red stability ball. Zoom in on her armpits as she raises her arms. You see thick forests hidden under each armpit. Instead of emitting fresh oxygen, those dark forests emit fumes rich in sulfur and nitrogen. Now zoom out you vision and look at her face. What do you see? Definitely not a gorilla. That’s an orangutan.armpi

 

  1. Dress modestly when you train. It takes two to tango and girls who wear clothes that reveal their internal organs are inviting a lot of attention. It is good to show off your assets but do it in the right place and don’t overdo it.

blisstree-gym2

 

  1. Lift weights first before you do your cardio. Most ladies say they do not want to be muscular and want to trim off that bulge. They also want round, firm butts. The way to do that is to train big muscle groups with enough intensity so that they would increase your metabolism. The squat exercise trains the gluteus maximus,  gluteus medius, gluteus minimus, adductor magnus and longus, quadriceps femoris, rectus femoris, erector spinae, and around a dozen more muscles with latin sounding names. I intentionally used those anatomical nomenclature since people want things to sound sophisticated so they would buy into it and feel it makes them so complicated too. Then after your strength training, you can do those cardio exercises while snapping selfies with pouty lips. That burns 2.738% more calories. Selfies with teasing cleavage burns 3.28% more.how a lady trains

 

  1. Use less make-up and ornaments. The gym is not a place to show off jewelries. They would only be damaged, be lost, or cause unnecessary injuries.

makeup

 

 

  1. Long hair should be tied in a pony tail. Long and untied hair can get into your eyes or anybodies eyes. They can get entangled in cables. And they distract you every time you execute the exercise.

ponytail

  1. A lady, or anyone else, should not starve herself just before training. Yes, most ladies are obsessed with decreasing their body weight and most starve themselves to do that. If you have not eaten for the past 6 hours or so, have a sandwich and drink a glass of water or fruit juice 30 minutes to 1 hour before you train. Good food is good fuel. You need to fuel your neuromuscular system to be able to focus on what you are doing. Ok, you are looking for those words: You need to have enough GLUCOSE so that you can ENGAGE your CORE, FIRE UP your GLUTES, ACTIVATE your POSTERIOR CHAIN and STABILIZE your glenohumeral joint. There…

See related topic:“Why Lose Weight?”

  1. A lady is not afraid to become physically strong. Strong but not necessarily big and muscular. Sometimes ladies may hold themselves back due to perceived “norms” that ladies cannot lift heavy. Ladies can definitely lift heavy without becoming too muscular. It just comes down to a well guided strength training plan. Whatever your fitness goal is, increasing muscular strength helps you reach that goal- be it to lose body fat, to be able to cope with taking care of children, or to be among the best athletes in the world in your sport.

    ponytail

    Credit to Grace. Among the best Karate (Kata) in the world.

 

The lady athletes who train need not be told about these a lot of times or they find out the hard way. It may be a bit different in commercial gyms but if you plan to train in any gym, remember that good grooming is a must. I remember one time my wife and I were in a group Muay Thai Class. One time, there was a lady in the group who had a terrible body odor. It was already an embarrassing situation so everybody was trying not to make a fuss about it. But when the instructor told us to pair up, the tough looking guy closest to her was so quick in grabbing a partner at the opposite end of the gym. No one is that tough against a terrible body odor. 

Ladies who truly want to be stronger and better at what they do are some of the best trainees to work with. They acknowledge their weakness and listen to feedback. They are truly beautiful since they know how to take care of themselves- with good grooming and a healthy lifestyle. These ladies Train Better! Live Better!

Related post: How a Real Man Trains