Men’s Fitness Workout by John Romaniello

The Pain Workout is Featured in Men’s Fitness September issue.

This routine lives up to it’s name. It is a combination of science and exercise that will help you burn more fat by causing lactic acid build up in your muscle.

What lactic acid does, first it causes that burning painful sensation in your muscle. second it releases a growth hormone in your body that turns fat in to fuel.  We have all experience that burning sensation during our workouts. This routine sole purpose is to cause lactic acid build up , so be prepared to feel the BURN!

Your going to perform this workout slowly for each exercise on a push or pull cycle. Perform the exercise slowly with in a number of seconds for each movement within the exercise. (I still use Mississippis to count seconds…)

Use a weight that is 20 to 25% lighter than you normally lift.

Frequency: Once a week

Time: About 35 minutes
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Great article on Men’s Fitness about a natural supplement that could significantly increase your muscle strength!

“ZMA is a combination of zinc and magnesium
asparate—plus a bit of vitamin B6. “It’s an all-natural product that has been clinically proven to significantly increase muscle strength in trained athletes,” adds Barbie Broschart, RD and a nutritional counselor.”

There are a lot of benefits to this supplement,
Zinc plays a crucial role in protein synthesis and cell growth. Testosterone levels fall without adequate zinc.
Magnesium is essential for bone strength, a strong immune system muscle contractions and a healthy nervous system.
Vitamin B6 helps the body convert protein into energy.

Separately the minerals do some great work but together they may enhance hormonal profiles, reduce catabolism and boost your immune system.

Check out the Men’s Fitness article for more information and suggested intake.

I saw this in a online banner that had a secret easter egg in. If you call 630-481-1772 you will get a free pen.  Now you have no excuse not to keep track of you Sets, Weight and Reps.

There is a lot of research for and against heavy lifting. For example a new study conducted at McMaster University has shown that a similar degree of muscle building can be achieved by using lighter weights. The secret is to pump iron until you reach muscle fatigue.

“Rather than grunting and straining to lift heavy weights, you can grab something much lighter but you have to lift it until you can’t lift it anymore,” says Stuart Phillips, associate professor of kinesiology at McMaster University. “We’re convinced that growing muscle means stimulating your muscle to make new muscle proteins, a process in the body that over time accumulates into bigger muscles.”

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On the other side of the fence; other studies have shown that lifting heavy with short resting times burns more fat. Researchers from the Norwegian University of Sport and Physical Education (Oslo) found that using weight that allows for only six reps increases subject’s resting metabolic rate higher and for longer after a workout than 12-rep sets. A study from the College of New Jersey (Ewing) reported that men rested just 30 seconds between sets of bench presses, burned 50% more calories. To burn more calories during and after training (which helps burn bodyfat), use a 6-8-rep range and keep rest periods to less than one minute.

Source Muscle & Fitness Oct.2010 issue.
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One of the first products I ever reviewed and what started me on my fitness adventure was FitnessBuilder. Today FitnessBuilder is still the best iPhone fitness app out there. I recently went to their site to see whats new and found a great review of how the app works. I personally lost 16lbs using the app trying out exercises that I didn’t even know exist. Here is a link to my experience and check out the video to see some of it’s features. The review is missing is some of FitnessBuilder’s most powerful features. Videos of the exercises, the ability to track your progress , create your own workouts and share them as pdfs. If you have a iPhone and your into working out, FitnessBuilder is a must have.
Links:
FitnessBuilder
My FitnessBuilder 60 Day Review