This is my first post of many many I am planning to post to share with all my friends and anyone who wants to read it…

I bet many of you would will why I have named my blog ThankgodImfit… as I write my posts you will know why but if you are one of my friends on facebook then you know.

A year ago I moved to Toronto from Ottawa and many things have happened since then.  It’s been and long journey, a year where I learnt a lot of things a lot of dreams have been crashed and it seems that nothing nothing worked for me in this great city.  I continue to going back to the idea why I moved to Toronto, go back to the question over and over and over…. But the past will stay where it belongs and I will only look forward to the future ahead of me.

After a year I am moving back to Ottawa to start a new chapter in my life, I am going to start doing what for year I wanted to do… I will be making people fit, I am going to make people live a better life a healthir life.  I am scared but I am very lucky to have a group of people that suport me and believe in me.

“Life begins at the end of your comfort zone.” – Neale Donald Walsch

I am most def getting out of my comfort zone… and the sky should not be mi limit…. I will keep you posted on my journey

Jose

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Working Out for Extreme Fitness

Many people think about building muscles as abandoning life outside the gym and devoting hours in the gym like a monk in a monastery. Perhaps the only way to chisel the body into a hot muscular physique is by toiling hour by hour over the rusty iron day in, day out and year in, year out.

This need not be so. Although hard work is truly required, extreme fitness demands one to be a slave of the iron weights. Full-body work outs can make one progress and it easily fits in one’s schedule. This is very convenient if one is looking forward to achieving extreme fitness but finds it hard to hold on to a single work out routine.

Genuine full-body work outs done by athletes with an aim in mind makes for maximum muscle contraction using heavy weights, makes room for full recovery so one can actually grow and continue to train hard plus it also prevents burnout which is inevitable due to excess training.

So if one is ready for extreme fitness, here is all there is to know about full body work out:

Full-body work out is a time saver. The biggest plus about having the whole body trained all at once is probably having to go to the gym less frequently; perhaps around two to three times for every seven days would be enough.

Another advantage of working out the entire body all at once is that one need not spend two or more hours of strenuous exercise in the gym for every session; one only spends one hour in the gym for every session. So that’s just three to four hours per week in the gym right? With full-body work outs, it is all about the quality of exercise one does for session and not the quantity, nor even the amount of time you allot per session.

Full-body work out boosts the cardiovascular system for extreme fitness. One must allot two to four sets for every body part into the one hour session. Jam packed with exercising, each one hour session then gets the heart and the rest of the cardiovasular system pumping and up to speed in a flash.

Now feeling pumped up, next find out what rules does one have to follow when engaging in full-body work outs:

Training commences only once every two to three days. This is so easy isn’t it? What is great about this is that there is time spared during rest days so that one can indulge in a few cardio exercise sessions instead of depending on cardio execises one normally does at the end of each work out session which after all, are not at all very effective.

Heavy lifting is strongly advised. Contrary to popular belief, especially among athletes. It is not true that it is good to get trapped on training lightly than one actually could so as to conserve energy for the other body parts that will come later in the routine. What is true is that one cannot achieve optimal progress if one is not training heavy, no matter which program that person is doing.

One exercise only per muscle group. This is very easy to follow and is also important. Doing basic exercises which are also intense means you do not have to do another different exercise for that body part.

Keep work out short. Resistance training affects the natural homones of the body connected to muscle building. Intense exercising boosts the testosterone levels and long work outs increase those of catabolic cortisol. Sixty minutes of work out allows you to get the best of both worlds.

Now with this convenient and powerful work out regimen, one can now truly experience extreme fitness.

Go to my website josemademedoit.com and book NOW your complimentary session.  Let’s talk about your goals!

T.G.I.F.

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

 

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1. To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2. Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3. Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4. Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.

6. Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

 

T.G.I.F.

Be Determined…. Be focused…

Fitness is not a short term goal, in fact, fitness is not a goal, fitness is lifestyle.  live it. breath it.

 

My life saviour…

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These are some stuff I am eating these days.  Unfortunately for me I have got a very bad tendonitis on both of my shoulders, the left worse than the right one, that is not allowing me to workout to the max of my capabilities, I am very limited, I can only do lower body and cardio that do not involve any upper body movement.  Luckily for me I love biking and the static bike does not bore me, I have one at in the middle of my living room.

I am not motivated at all.  I was planning to do at fitness show this year but due to this injury I can’t do it, it will have to wait a bit longer.  Being very active has a price and it is to have to go through many injuries and the worse part of it, it can depress you big time.

My nutrition HAS to be on point, I cannot be eating the same amount of calories I normally eat, 3000-3500, that has changed in the last couple of weeks.  My 30 days program with Isagenix has started in a very serious way and those 3 super-amigos are my best friends these days.

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This baby above has been giving me some energy before a hard leg workout, it wakes me up and motivates me to lift heavier.  The taste… hmmmm to me, terrible, is it good? Yes it is.  We all know many things we eat or drink are not so tasteful but we take them anyway, this is my case with the e+ shot. 30 mins before my workout.

Now…

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The delis Isalean, perfect! 36 grms of protein, my fav is chocolate, in the photo you can see what other things it has, it’s great to replace a meal, I, for the next few weeks, will replace my breakfast and dinner.  I know what most of you might be thinking, is he crazy? I am not! I add other stuff to bump up the calories, usually I add 2 tsp of chia seed, 1-2 tsp of peanut butter or half avocado and in the morning I add half cup of cooked steel cut oat meal.  This keep me full until my next meal, my mid morning snack.  But I am not talking about snacks on this post, that I will post something else and tell you all what my favs are!

When I am on the go, I like to bring this baby with me….

DSC_3174This protein bar is 18 grams or delish protein, I try not to eat it very often because I find it very sweet, I much rather have some egg whites than this, but it is great when I am in between clients, it gives me enough time to get to my lunch or my dinner.

I am keeping my weight on check, my nutrition on point! when I start a training session I always ask my clients, What did you today or what did you have for dinner and they better tell me the truth, they know that I preach good nutrition all the way to have great results.

Hope you enjoy this post and have a great week.  If you have any questions about these products do not hesitate to ask, send me an email

T.G.I.F.

ThankGodImFit

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The purpose of this blog is to show you many ways to be healthy, to be active and to better every day. I want to keep it simple and write whenever I have something I think people would love to read or to do.

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I always found the supplements are a money grabber, it is a way for people to spend more money.  I believe in real food!

Until very recently when I decided to enter to world of body building and men’s physique I also decided to incorporate a couple of supplements onto my diet and I started to ask around to people who has been using them for longer than me about which ones are the best for you body, in another words, which ones would the body benefit the most.  I got a lot of names and brands and theories about them but the number one most people use, the famous BCAA’s. one thing common all across was that no one really know the benefits of these branched-chain amino acids, actually, most people don’t know what the letters stand for.

I asked around and I started using a very high quality one by Poliquin.  I am not an expert on supplements and that’s is why I went to an expert friend of mine who actually explained to me how they work  and what are the real benefit of BCAAs.  here I would like to share a brief but if you’d like to read more about email me I’d be happy to share with you the research by Poliquin.

The Basics of BCAAs

The BCAAs include leucine, isoleucine, and valine, and they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods such as meat and whey protein.

As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis, increase energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes). What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout.

Benefits:

1) BCAAs Enhance Muscle Protein Synthesis 

A study in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance training. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training.

2) Higher BCAA Levels Correlate With A Lean Body Composition

Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance.

3)  BCAAs Result in a Better Testosterone to Cortisol Ratio and Muscle Building

BCAAs will minimize the cortisol response that comes from the stress of exercise. This is ideal because cortisol degrades the muscles and can lead to greater fat gain. Less cortisol means a more favorable testosterone to cortisol (T:C) ratio that will result in faster recovery and more muscle development.

4)  Greater Strength Gains from Taking Leucine with Training

A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.

6)  BCAAs Can Decrease Muscle Soreness, Particularly DOMS

A University of Birmingham study found that taking BCAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don’t produce insanely nasty levels of muscle soreness, nothing will!

7) Take BCAAs to Improve Mental Function and Reaction Time

Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels.

8) Improve Mood and Decrease Depression with BCAAs

Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking BCAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential.

9)   Take BCAAs To Protect the Liver and Prevent Liver Disease

Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.

10) BCAAs Prevent Diabetes and Improve Insulin Sensitivity

A primary way BCAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss.

Health and Fitness

Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.

There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons;

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1. It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

2. Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3. An active lifestyle makes a person live longer than a person who doesnít.

Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

It is advisable to workout regularly with a reasonable diet.

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

Jose

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