Take your time and ENJOY your workout!

If you are looking to burn fat, build muscle, or do both you need to perform exercises slowly. Now, I'm not saying that you should take 30 seconds to do one rep, but but should take from 3-5 seconds to perform each repetition of any exercise. The time it takes your muscles to perform an exercise is called "time under tension", and increasing this will also increase the amount of muscle you build as well as the fat you are burning.

A little more on why you should drink water.

In my last article on hydration, I mentioned how much of our bodies are made up of water. I have a "few" more reasons why we should hydrate aside from the fact that the majority of our body is made up of water. First of all, our brain is 95% water, which is why we get headaches, dizziness, and lose focus when we are dehydrated. Here are some of the other side effects: dry, itchy skin, thirst, fatigue, cramping, weakness, sleepiness, dry mouth, constipation, bloating, and an overall feeling of being more stressed, cranky, and an inability to think clearly! If that isn't enough reason to drink more water then I don't know what is. Good luck with your future hydration!

Success comes in different forms

More success from All Canadian Fitness! I was training a lady today who I have been working with for about 9 months now. Today, after never doing a push-up from her toes ever in her life, this wonderful lady did two full sets of 15! Way to go Nelia! And for those of you who may doubt the form she used...it was absolutely perfect!

Drink Water!

Just a little blurb on hydration for you today! 66% of your body is made up of water. (22% of our bones, 75% of our muscles, 83% of our blood, 93% of our lungs, and 95% of our brains!) Knowing this, there is no surprise as to how important drinking water is to our daily health. Even if you're not exercising hydration is extremely important, so if you are this should be stressed even more! If you are thirsty, drink water. Don't drink soda, don't drink juice, not milk either... JUST DRINK WATER!

Andrew's Extra Lean Burgers!

If you are someone who absolutely loves a tasty hamburger like myself, here is a recipe that will let you enjoy the burgers you love without sacrificing your health!

Ingredients:
- 1lb of extra lean ground beef (turkey would be a healthier choice)
- 2 egg whites
- 2 slices of %100 whole wheat bread
- 1 tablespoon of minced garlic
- 1/2 a chopped onion

Just mix all the ingredients together in a bowl, form into burgers of whatever size you like, and broil in the oven or barbeque them for the leanest burger possible. If you must fry them, please do so in a pan with olive oil! Don't forget to use whole wheat buns! ENJOY!

The War Against Overtraining (Stimulation vs. Annihilation)

One of the main rules to follow to avoid overtraining is "Stimulation NOT Annihilation!" What this means is that it is not necessary to work yourself to the point of complete exhaustion. "Push yourself, but don't kill youself." Many of my clients have heard me say this before and I'll say it again and again. Moderation is the key......................even when it comes to the good stuff!

The War Against Overtraining (The First Battle)

Sorry for the long delay, but the follow up to my first article about overtraining is finally here! I want to reveal one of the secrets to minimizing training and maximizing results! MODERATE cardiovascular activity! If there's one thing that people do too much of it's cardio. Unless you are training for a marathon there is no need to run or do some other kind of cardio for hours and hours. My definition of moderate cardio is simply to push yourself (not kill yourself) for 20-45 minutes, 3-4 times per week. If you can accomplish this, then you will have won the first battle in this war against overtraining.

Surprise Success!

After just five weeks of training I decided to spring a surprise progress check on one of my clients. Mark Rutledge, who has been working as hard as anyone can work, didn't really expect there to be any changes already, but why not right!? When we measured and weighed Mark he had lost 10 pounds, dropped 2.5 inches of his waist and another 2 inches from his hips! All in five weeks! Needless to say, he was thrilled. Way to go Mark!

500lb Bench Press

This is an old training partner of mine, Steve Campbell bench pressing 500 pounds!

My First Squat Over Double Bodyweight!

330lb Squat at 154lbs bodyweight.

My First Double Bodyweight Squat!

308 lb Squat at 154lbs bodyweight

Great Links!

http://www.lifttilyadie.com/
http://www.pyrros.gr/
http://www.allcanadianfitness.com/

Andrew's Fitness Feats

Here is a list of ten feats of fitness that I would consider a great accomplishment if I could achieve them. If anybody out there has a fitness feat that you would like to have a shot at, or any suggestions for me, just let me know and I can help you with your feat. Here is my list of feats (I have never done any of these things before!):
- bodyweight x 50 squat
- bodyweight x 20 bench press
- squat on a stability ball
- 20 pull-ups
- full body walk out
- clean & jerk double bodyweight
- 10 hand stand push-ups
- 100m dash in under 11 seconds
- 100 push-ups
- Run 5km in under 20 min

I will keep you posted on my progress!

The War Against Overtraining

In a literal, and a figurative sense, there is one thing in the fitness world that nobody has time for...OVERTRAINING! This is the first in a long series of articles that will demonstrate why more is not always better. Overtraining can actually lead to a decrease in the desired effect of any training program. Whether you want to run faster, jump higher, or lose 50 lbs, overtraining will slow down, or even reverse the process. Stay tuned to find out if you're doing TOO MUCH!