Search results matching tag 'workout'

Alcohol is Bad for Your Workout!

Nathan McGee — Thu, 19 Nov 2009 19:19:00 GMT

I know this probably falls under the "duh" category, but it goes beyond the dangers of combining TRX Incline Presses with keg stands. Alcohol has a profound effect on your body, more than just making you feel a little tipsy (or all out sloshed drunk). Now I'm not advocating an all out beer strike, but if you are going for optimal physical conditioning or trying to trim that waistline, it is good to know the effect one drink has so you can determine if you are willing to make that sacrifice.

In this article, Joe Kita of Core Performance highlights 6 effects even moderate consumption of alcohol (one to two 12 ounce beers a day) can cause.

* * *

Sometimes we want to believe that something is good for us even when we know it’s really not. Take alcohol, for instance. All the press about how a daily nip can prevent heart disease has convinced many people that it’s beneficial overall. But as I’m learning during this month’s One Small Change experiment in which I’ve significantly reduced my alcohol intake, there’s a lot more to consider than just heart health. Athletes need to weigh the effects of alcohol on fitness and performance. And here, I’m sorry to say, the evidence is almost entirely negative.

Danielle LaFata, M.A., R.D., C.S.S.D., a performance nutritionist with Athletes’ Performance in Phoenix, Arizona, recently prepared a report listing some ways in which alcohol can thwart training and competition. Keep in mind as you read this that she’s not talking about alcoholics. Just one or two 12-ounce beers, 5 to 10 ounces of wine or 1 to 2 shots of hard liquor (mixed drinks) nightly can cause these effects, as can regularly binging on weekends. Here’s the bar menu:

1. Interferes with deep, restorative REM sleep.

While alcohol can make you sleepy initially, it should never be used as a sedative because it disrupts your sleep cycles, especially REM. This stage is particularly important to athletes because it’s when you consolidate and commit to long-term memory what you learned during the day. So if you’ve taken a golf lesson, for instance, getting good REM sleep will help ensure that your mind and muscles assimilate the new technique.

2. Wrings the body of water and nutrients.

You already know that alcohol is a potent diuretic and that without adequate fluid your system is like an engine without oil. But what you may not realize is that in all that pee are lots of water-soluble vitamins and minerals that your muscles need for balance and performance. For athletes, the dehydrating effects of alcohol carry a double punch.

3. Disrupts the muscle-building process.

Reaching for a beer to reward yourself after a hard workout is one of the dumbest things you can do if your goal is to add lean mass. Alcohol is a bully in the body. It pushes aside protein, carbohydrate and other nutrients, which muscles need for recovery and growth, as it demands to be metabolized first. It always takes precedence. This deprives your post-exercise body of what it needs most and, thereby, sabotages improvement.

4. Spikes the production of cortisol.

This is the body’s stress hormone. Think of it as the alarm that triggers a gazillion little firemen to take off through your system. The longer these guys are on the scene, the more havoc they wreak, namely impairing thinking, raising blood pressure, decreasing bone density and muscle tissue, and increasing abdominal fat.

5. Depresses the immune system.

Alcohol and, subsequently, cortisol also handcuffs our body’s T-cells, which are activated when germs, a virus or another invader enters the body. This means you’re not only more likely to get sick and lose training time if you drink, but injuries will also take longer to heal.

6. Impairs reaction time long after consumption.

It takes roughly one hour for each drink to be metabolized and leave your system. But since you’re also becoming dehydrated, losing nutrients, interfering with muscle-protein synthesis, disrupting sleep and doing everything else we mentioned, your body will be hung over long after the buzz fades and the cobwebs in your head clear. One study out of New Zealand detected negative performance effects up to 60 hours post-binge.

So what does all this mean? Have we quaffed our last Coors? As LaFata points out, it really comes down to how serious you are about seeing results from your training. If you have a big race coming up, then it’s probably smart to avoid drinking 48 hours prior. If your goal is to lose weight, pack on muscle and finally put an end to people offering you part-time Santa jobs, then it’s probably wise to stop rewarding yourself with hi-balls post-exercise. Instead, rehydrate and refuel first. Then, later that night, if you want to toast your progress, do so in moderation, if at all.

Joe Kita is a noted writer, editor, motivational speaker and teacher. He authors the blog "One Small Change" for CorePerformance.com.

Brandon “The Truth” Vera Amps Training Regimen with TRX As He Prepares to Face Randy “The Natural” Couture at UFC 105>>

Fitness Anywhere — Thu, 12 Nov 2009 19:13:00 GMT

FOR IMMEDIATE RELEASE Contact: Erin Lopez
(714) 742-8316
elopez@leaderenterprises.com

UFC Veteran Brandon Vera utilizes TRX® Suspension Training® to prepare for his
upcoming light heavyweight main event with UFC Legend Randy Couture

SAN FRANCISCO, November 12, 2009– UFC veteran and muay thai & jiu jitsu specialist
Brandon “The Truth” Vera (11-3-0) is tapping into the functional training powers of TRX
Suspension Training in preparation for the fight of his career at UFC 105 against MMA legend
Randy “The Natural” Couture, the only five-time champion in UFC history.

Vera enters the bout coming off consecutive victories at UFC 102 and UFC 96. However,
despite the recent success, there’s little doubt that this fight will be a defining moment for Vera
as he faces arguably MMA’s most historic champion in Couture at the UFC 105 main event on
November 14 in Manchester, England.

Vera has been training fiercely for this fight and once again is taking his functional training
regimen to another level, utilizing the increasingly popular TRX® Suspension Trainer™. Vera is
no stranger to the TRX having utilized and officially endorsed the TRX equipment since 2007 –
a contract he recently renewed with TRX creators Fitness Anywhere for another six fights.

“I have yet to find a training tool that is as versatile and effective for functional and performance
training as the TRX,” said Vera. “It is incredibly effective for targeting the muscle groups critical
to specific MMA movements related to all facets of MMA from striking and grappling, to take
downs and take down defense. There is no other single product that can achieve so much, so
efficiently.”

As a long-time martial artist and fan of MMA, TRX developer and former Navy SEAL Randy
Hetrick has long known the unique benefits that his creation offers for the unique physical
demands of MMA. This is why so many training facilities and elite coaches like Greg Jackson,
Jonathon Chaimberg, Bas Rutten, Erik Paulson and many others utilize the TRX as a key piece
of their fighters’ conditioning programs. In addition to Vera, the list of marquee fighters who
train on TRX has exploded over the past two years and now includes world class fighters like
Georges St-Pierre, Kenny Florian, Joe Stephenson, Rashad Evans, David Loiseau, Roger
Huerta and dozens of other headliners across the UFC and WEC ranks.

“We are excited to support Brandon not only through our sponsorship, but also by providing him
a great training tool that fundamentally improves his performance in the Octagon and helps
increase his durability over time,” said Hetrick, Founder and President of Fitness Anywhere, Inc.
“We look forward to supporting him for this highly anticipated fight against Couture and
throughout his career in the UFC. He is a true warrior.”

TRX Suspension Training has grown rapidly in popularity amongst Mixed Martial Arts athletes.
Vera’s MMA Alliance Training Center in San Diego, California is fully outfitted with Suspension
Training equipment—which is ideal for developing MMA-specific functional strength and
endurance. The TRX also increases fighter’s durability against injury by building joint stability,
core strength, balance and flexibility. The TRX Suspension Trainer will be a training staple
within the UFC Gyms, the first of which opens in Concord, California later his month.

About TRX® Suspension Training®

Developed by Fitness Anywhere, Suspension Training is a proprietary exercise modality that
simultaneously builds strength, balance, flexibility and core stability. It requires the use of the
TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and
the user’s body weight to enable hundreds of exercises for every fitness goal.
Since its introduction to the marketplace in 2005, the TRX Suspension Trainer has been rolled
out in top gyms and training centers across the country. It is used and trusted by trainers,
athletes, physical therapists, and all branches of the military. Its popularity with professional
athletes and team training rooms is exploding across the NFL, NBA, MLB, NHL, UFC and
NCAA.

The complete line of TRX products, training programs, education and accessories can be
purchased directly from Fitness Anywhere, Inc. online at www.fitnessanywhere.com. For more
information on TRX® Suspension Training® programming call the company at (888) 878-5348
or email info@fitnessanywhere.com.

Download PDF Release

Train Like a Fighter: Brandon Vera Workout

Fitness Anywhere — Thu, 12 Nov 2009 18:28:00 GMT

Mixed Martial Arts is the epitome of basic, raw competition. One man against one man. No ball, no net, just strength and skill against strength and skill. MMA fighters require discipline of both the mind and body if they want to be competitive. This Saturday, November 14, 2009, top MMA fighters Brandon Vera and Randy Couture will be fighting in UFC 105 held in, Manchester, England.

Vera has been using the TRX in his training for this upcoming fight and Randy Hetrick was able to work with him to create TRX exercises specific for people training for MMA. This routine is specifically formulated to provide the strength, agility, and movement needed to quickly gain the advantage over the opponent. We are excited to see the outcome of UFC 105. Good luck Brandon!

Brandon Vera TRX prep for UFC 105 against Randy Couture.

View official Fitness Anywhere Press Release.

Re: Overwhelmed! Need to know where to start!

warren_in_canada — Sat, 07 Nov 2009 07:08:55 GMT

All-Body Express is a great starter DVD.

Fitness Anywhere also offers a free download of progressions of all the exercises on the All-Body (ie. how to very simply make each exercise easier or laternatively harder).....if you register your product.....(plus you double your warranty)

What I find is if you work on legs/lower body. and while they are recovering you can bang out a set on the upper body, then switch back to Set #2 of lower.....and so on....then maybe finish up with a group of Ab focused exercise - you've done the whole "Temple" .... you can get a very good workout in a compressed amount of time....

You should quickly discover you have a few favorites that you can remember without having to watch the DVD's....then add any interesting ones you find here on the site in the Videos section.

It is important to have good form.....watch the DVD's and explore the Fitenss AnyWhere site ...it is harder to learn the move whe nyou are both watching the DVD and trying to workout....just spend some time researching at a desk.....focusing on the correct body / arm / leg positions.....and of course strap length

Stick with it...and get creative...both with your routines (mix them up)...as well as with your locations - why wait in line at a gym to use a machine....when you can workout by a lake....in a park.....on a mountain top after hike....take it on vacation and strap it to a Palm tree !!!!.......your gym is so portable take it everywhere.....

TRX Rules !!

TRX & Ropes Circuit Workout

FitnessAnywhere — Thu, 05 Nov 2009 17:37:00 GMT

Robert dos Remedios or "Coach Dos" shares a couple of great TRX circuit workouts on his blog, Obervations from a Strength Coach.

Circuit #1:

TRX wheelbarrel walks - 2 times across 3 aerobic steps + 5 plyo push-ups
"Monkeying around" - pull-up and hang climbing variations two times across the bars
TRX push complex - Push-up, T's, and superman's 5 times each
Rope battle - 50 reps any style you choose

Circuit #2:

TRX feet elevated rows (with hinging hips) - 10 times
Hang leg raises - 10 reps of any variation of leg raise
TRX plank position pike + saw - 10 reps
Rope battle - 50 reps any style you choose.

Check out his post, TRX, Ropes & Bodyweight Circuit, to view video examples of each exercise.

Re: What Do You Think?

warren_in_canada — Mon, 26 Oct 2009 14:14:58 GMT

I think it would be great if some additional exercises were added to the Video library. There is already a good selection, for sure. Just keep them coming !

Also, if some video work-outs can be downloaded to iPod for portability..... I enjoy working out outdoors when I can, and I can remember a few basic exercises (I am newbie)...but some additional cues would be even better....

As part of my New User registration, I got a free IiPod download of and Expanded version of the All-Body Express workout - which shows progressions for the basic All-Body workout - showing each exercise in variations from Easier to Harder..... This is great....

Re: Where is the best place to use the TRX

warren_in_canada — Fri, 23 Oct 2009 18:06:18 GMT

Here in Canada, Hockey is popular...

2 of my sons play.....and for games and practices they have to arrive 45-60 minutes BEFORE the actual time slot....leaving lot's of deadtime...sitting around...chatting or worse, if the location has a bar....drinking !!!...yes beer can easily become the sports hydration of choice !!

TRX (and a workout mat) in my car to the rescue.....changes everything...

I have so far had 3 outdoor workouts, at a nearby playground after dropping my kids off....if I hurry, i still get to see the entire practice or game !!!

My local Costco had some foam mats which fit together like a jigsaw puzzle, so two of those in the trunk and some old all-purpose workmen's gloves and you're all set....

I think I will also get a pair of handles (either the kind to hold sandpaper ...or some handles that are used as hand grabs in backyard fort/playstructures) to facilitate pushups...my own DIY Perfect Push-ups - voila instant portable gym...

Video Exercise: KILLER Suspended Scorpion

Fitness Anywhere — Wed, 23 Sep 2009 15:00:00 GMT

If you think this sounds deadly... IT IS! This will totally KILL your abs! Fraser demonstrates how versatile the TRX is for all levels by demonstrating this challenging, core specific (opposed to the fact that all TRX exercises work your core), advanced exercise. Not for the faint of heart! Let's here it, who gave this a shot?

Fraser's TRX Suspended Scorpion Exercise

Video Exercise: Fight Day TRX Training!

Fitness Anywhere — Thu, 17 Sep 2009 18:11:00 GMT

In honor of Roger Huerta's UFC fight lastnight, we are bringing back a couple of videos from the TRX Video Archive to help all of those aspiring fighters out there (and of course anyone who wants to just build the strength and body of a fighter will benefit from these exercises as well).

First up, to get you into the fighting spirit we bring back burpee to punch. Get in the fighting spirit by popping up and throw some punches.

Next is a powerful, complete workout to build strength in your arms and legs for fluid movements and powerful hits. Fraser brings the TRX workout to the next level by incorporating sandbag exercises with the TRX.

For high quality sandbags take a look at Sandbag Fitness Systems.

Roger Huerta, you fought a great fight!

Video Exercise: Fight Day TRX Training!

Fitness Anywhere — Wed, 16 Sep 2009 19:09:00 GMT

In honor of Roger Huerta's UFC fight tonight, we are bringing back a couple of videos from the TRX Video Archive to help all of those aspiring fighters out there (and of course anyone who wants to just build the strength and body of a fighter will benefit from these exercises as well).

First up, to get you into the fighting spirit we bring back burpee to punch. Get in the fighting spirit by popping up and throw some punches.

For high quality sandbags take a look at Sandbag Fitness Systems.

Roger Huerta, good luck in the fight tonight!