All Posts tagged workout

Low Intensity Sample Workout

This is a perfect workout to get your energy flowing but not your sweat! 

March in place for two minutes.

Vertical Push-Up: Stand at arm’s length from a wall. Keeping your elbows at shoulder level, place both hands against the wall, shoulder-width apart. Lean into the wall, bending your elbows as you come forward… and straightening them out as you push back. Try to do 10-12 reps.

Squats: Stand one foot away from a chair, facing away from it. Bend at your knees, lean forward and bend – keeping your back straight – until you are seated in the chair. Rest for a second, place your hands on your thighs, and push off using your legs… and stand. Try to do 8-12 reps.

Crunches: Sit on a desk, bench, or other straight surface. Cup your ears with your hands. Bring your left knee up and across to your right elbow. Pause, tighten your ab muscles, and return to your starting position. Bring your right knee up and across to your left elbow. Pause, tighten your ab muscles, and return to your starting position. Try to repeat 6–10 times.

Do 10-12 more wall push-ups. Do 8-12 more squats. And finally march in place for two minutes.

Enjoy!

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Sample Bodyweight Workout

Workout #1  All you need is a clock and just 10 minutes per session!

Walk in place for one minute.

Jump rope for one minute.

Do as many pushups as you can for one minute.

Do as many crunches as you can for one minute.

Jump rope for two minutes.

Do another round of pushups for one minute.

Do another round of crunches for one minute.

Jump rope for one minute.

Walk in place for one minute.

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2011 Let’s Shake Up Your Workout

“New Years resolutions” – I’m hearing them on a daily basis. The top 3 on the list are weight loss, more exercise, and more sleep. As far as exercise goes,  this is the time to get out of the same old routine – change up your reps and sets. I keep telling you that your body adapts quickly to exercises you give it.  Therefore you have to trick it into growth by constantly varying your routine. I like to change my personal program every 6 to 8 weeks. I have dozens of clients that come in every 6-8 weeks just to have me write them new exercise routines. please take advantage of this service.

A simple workout renovation could include changing the number of reps you perform: If you have been doing only 12 reps per set, now’s the time to go for 25 reps for four sets — that’s 100 reps!  The following week do just six reps per set to keep your body guessing. You can also swap out some of those tried-and-true lifts for new ones, or amp up the speed of your reps while cutting your resting time. By going faster and allowing less time between sets, you’ll sweat off calories fast.

 Let me help you develop a new exercise routine that will stimulate your muscles — and keep you from getting bored.

Example: Try this two days a week – Upper-Body  Core Workout and Sprinting

  • Ten minutes alternating between chin-ups, push-ups (I alternate between conventional and Hindu push-ups), pull-ups, dips, and sit-ups. Start with 2 chin-ups, 4 push-ups, 2 pull-ups, 4 dips, and 4 sit-ups. Immediately go to 4 chin-ups, 8 push-ups, 4 pull-ups, 8 dips, and 8 sit-ups. Immediately go to 6 chin-ups, 12 push-ups, 6 pull-ups, 12 dips, and 12 sit-ups. Then go to 8 chin-ups, 16 push-ups, 8 pull-ups, 16 dips, and 16 sit-ups.
  • Take a two-minute break (just 120 seconds) and then reverse the pyramid, starting with a set of 8s and 16s and working back down to 2s. This entire upper-body workout will take about 20 minutes and will leave you totally pumped.
  • Take another two-minute break and then do 5- 10 minutes of interval running. Alternate between sprinting and jogging (or walking) for 5-10 sets.
  • When your running is done, do 5-10 minutes of stretching. 
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Dr. Tucker’s health program

It’s about feeling better, losing weight, getting leaner, toning muscles,  and having a healthier outlook. How do I do it with clients? I suggest easy lifestyle changes that will transform your life—for the better.

Dr. Tucker on overeating : Mindless eating is excessive eating. Researchers at the University of Massachusetts discovered that people who watched TV while they ate consumed nearly 300 more calories than those who dined without an eye on the tube. You need to pay attention to the messages your stomach is sending to your brain; if the TV is blaring, you won’t see the “slow” and “stop” signs.

Eat slow
Fast eaters become fat people. If you consciously stop to take a breath between bites, you can cut your food (and calorie) intake by 10 percent, according to researchers at the University of Rhode Island. 

Snacks
Always serve snacks in a bowl or dish, and put away the packages. Never eat from the bag or container. That way you won’t ever eat an entire bag of something in a single sitting.

Fruit 
Limit fruit to two a day. Grab a peach, apple, orange, pear, or other piece of fruit on your way out the door in the morning, to munch on during your commute or as a snack later in the day.

Eat lots and lots of vegetables: Tomatoes, brocolli, carrots, celery, spinach, lettuce, parsley, and watercress, and on and on. Strive for five to six servings daily.

If You Can’t Bear to Eat Vegetables, Hide Them in Your Sauce
Using a fine grater on your food processor, grate 2 cups total of onions, garlic, carrots, beets, and zucchini (or any combo thereof), then sauté the microscopic vegetable bits in a tablespoon of olive oil. Add 4 cups of basic marinara sauce and simmer to an anonymous tomato flavor.

Drink Protein Shake Smoothies
I use UltraMeal protein powder by Metagenics. The ingredients in this powder actually help you lose fat mass and build lean muscle. Shakes are an important part of my program – 2 scoops of powder with 1 glass of juice, almond milk, soy milk, or water is best; at least one shake per day. Some people require two per day.

Never Eat from the Box, Carton, or Bag
The theory: You gauge the amount that’s “reasonable” to eat by the size of the container it’s in. Put two cookies on a plate, put a scoop of ice cream in a bowl, or lay out a small handful of potato chips on your plate, then put the container away; you’ll eat far less of the treat.

Limit the Fried Stuff
Fun fact: Fast-food burgers and chicken from KFC and McDonald’s are the most frequently requested meals on death row. It kinda makes sense. The inmates won’t be around to suffer the aftermath. Fried foods are packed with calories and salt, and that crunchy, oily coating beats down any nutritional qualities that whatever is entombed inside might have. 

Oils & Fats
Make sure your diet is filled with healthy fats in the forms of fatty fish (salmon, tuna, mackerel, sardines), fatty fruits (avocados), extra-virgin olive oil, eggs, and healthy-fat snacks. I even give bacon in moderation a green light; at only 70 calories per strip, it carries big flavor and belly-filling capabilities.

Keep a Food Diary
Those clients that really do this and don’t think of it as a hassle, get better results.

Dr. Tucker on exercise:

You have to become more active: exercising for 30 or more minutes per day, and adding physical activity to daily routines. A study published in the Journal of Applied Physiology reported that when people chose healthier foods and combined that benefit with exercise, they torched 98 percent of their weight directly from their fat stores. People who changed their diets alone were much more likely to break down muscle for fuel, and that’s a big problem. Muscle is one of your prime metabolism boosters, so it will help you burn fat for up to 24 hours after a workout. 

Start Walking for Exercise
Is there a simpler exercise than walking? A study from the University of Prince Edward Island in Canada found that largely sedentary people who wore a pedometer for 12 weeks increased their total steps by 3,451 a day, to about 10,500. By walking more, they also lowered their resting heart rates, BMIs, and waist measurements. Once you start paying attention to footsteps, you’ll find ways to bank the extra strides. Thirty here, 300 there, 1,000 after dinner, and suddenly you’re walking away from your old weight. Why not start right now? 

Once I get someone walking for about 3 weeks, then we can talk about bike riding, running or other activities.

Lift Weights
It’s my job to teach and create a personal weight lifting routine that you can follow at home or in the gym. Most of the programs are also designed to improve posture and strengthen weak backs. 

Just be consistent 
There’s nothing magical about running, weight lifting or walking. They’re just the most common activities people choose in order to add more activity to their days. The only one that’s important to you is one that a) you enjoy, b) fits into your life well enough that you can do it most days, and c) allows you to up your energy expenditure.

You can do that by adding three 15-minute walks to your day or by scheduling 2-hour bike rides on weekends. Or simply by walking more, standing more, lifting more, and sitting less.

Just look at your whole day as an opportunity to make the smart choices that will help you lose weight and feel better. Achieve that, and where might you be next month? Or next year? Some place far better than where you are today!

Call me at 310-473-2911

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Chocolate Milk for Post-exercise Recovery

American College of Sports Medicine suggests one of the best post-exercise recovery drinks is chocolate milk. It offers a recovery advantage to help repair and rebuild muscles, compared to specially designed carbohydrate sports drinks.

Experts agree that the two-hour window after exercise is an important, yet often neglected, part of a fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels – to help make the most of a workout and stay in top shape for the next workout.

The new research suggests that drinking fat free chocolate milk after exercise can help the body retain, replenish and rebuild muscle to help your body recover. Drinking lowfat chocolate milk after a strenuous workout could even help prep muscles to perform better in a subsequent bout of exercise.
MedicalNewsToday.com

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Pre-Workout Foods: Protein Bar vs. Eggs?

• Eating 60 to 90 minutes before exercising helps to prevent light-headedness and loss of concentration during moderate to high-intensity activity. You’ll need a simple fat, sugar and protein combination—this balance can be found in both a healthy breakfast food or an UltraMeal Bar or UltraMeal shake (Metagenics link).
• Which will power you through your workout without a crash? Try two eggs one day and a bar the next. A bar is easy, but the eggs are real. Both are filling food, and pack good protein. Egg whites are the purest form of muscle-building fuel available.

Whatever you choose just get going on your exercise and be consistent!

• Are Eggs good for me?
• Eggs contain tons of important vitamins and minerals, and egg whites contain the purest form of protein available in whole foods—exactly what you’ll need to feed your muscles during a workout.

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Snacks for kids at “The half-time”

I was asked by a Mom, “What should I give the kids while playing football?”

Football, soccer, rugby, baseball, basketball — what’s the best snack to provide your kids?
I’ve seen a lot of sliced oranges passed out at half time, and like many nutritional practices that have stood the test of time, this almost certainly has some merit. Some mom’s prefer pretzels because they contain high levels of sodium. But I’ve also seen a lot of donuts, cakes, and cookies handed out. Stay away from foods with hydro-genated vegetable oils or trans-fats. Food colorings and other additives are often contained in these kinds of snacks, which have been associated with disruptive behavior and poor concentration in school children. I’ve even noticed kids “space out” on the field after these types of snakes!

Concentrate on fluids, electrolyte and carbohydrate needs. If your child gets fatigue during games and his/her general performance declines towards the end of the game, they are not getting the right snacks.
I recommend the UltraMeal Bar (www.DrJeffreyTucker.meta-ehealth.com) as the best pre game snack (30-60 minutes pre-game) – it’s a mixture of protein and carbohydrates.

If two players have equal skill, or both teams have equal players, it is even more important to consider nutrition that may influence game skill and concentration when considering strategies to win. Carbohydrate depletion is associated with reduced exercise capacity and poor concentration – these are effects that may be compounded by dehydration. Both dehydration and muscle glycogen (sugar) depletion have been associated with injury and accidents, so efforts to prevent these affecting performances could have repercussions well beyond the immediate game.

The impact of how your child plays, could well depend upon prior meals and eating habits. Pre-game hydration is so important – keep it simple and give them water. If your child starts a game in a sub-optimal state of hydration they will be in a worse state at half-time.

Dehydration resulting in a loss of body mass of 2% or greater can result in reduced endurance exercise capacity, and sprinting and sport-specific skills can be adversely affected by losses of 3% or more. I don’t encourage players to consume more fluid than required to maintain performance, why weight them down!

During The Workout/Game: Should you have Gatorade vs. Water?
• At 200 calories per bottle, Gatorade is promised to replace your carbohydrates and electrolytes lost during an intense workout—and it also tastes pretty good. When you’re pushing hard during an event, is it better than water? No & yes! If your workout is longer than an hour, you might need all that sports science in a Gatorade, but for normal training sessions, hit the bottled water.
• During a long cardio session, you need the over-the-top advanced science of Gatorade.

Nutrients, especially electrolytes, may prevent fatigue and reduce muscle cramps in the second half. The most important electrolyte lost in sweat is sodium and research has shown a wide individual variation in sodium losses – as low as the equivalent of 1g of salt to over 6g in 90 minutes. Assuming that players start a game with reasonable sodium stores, most players are unlikely to become performance limited due to sodium depletion during one game; the main role of sodium in a half-time situation is to encourage fluid uptake in situations where large fluid volumes need to be consumed at half-time (because sodium stimulates thirst).

In players starting with an adequate nutritional status, performance towards the end of games depends on carbohydrate. Shortfalls are almost certainly responsible for fatigue in games, irrespective of player position or standard. Low carbohydrate levels can compromise mental skills as well as physical performance, and there is consensus that carbohydrate supplementation can improve performance.

It’s worth cautioning against a ‘one size fits all’ policy with regard to player nutrition. In hot conditions, and for players with very high sweat rates, more fluid may be needed to prevent dehydration reaching detrimental levels.

References
1. Int J Sports Med 2005 Mar; 26(2):90-95
2. Arch Dis Child 2004; 89:506-511
3. J Sports Sci 2006 Jul; 24(7):665-74
4. Sports Med 2005; 35(6):501-36
5. Med Sci Sports Exerc 1993 Dec; 25(12):1370-4
6. J Sports Sci 2006 Jul; 24(7):675-85
7. Int J Sport Nutr Exerc Metab 2003 Sep; 13(3): 303-19
8. Med Sci Sports Exerc 2006; 38(9):1650-1658

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