...™ ™ ® ® ® ® ™ www.bodybuilding.com/shortcut2shred ™ ® ™ ® ™ WORKOUT PROGRAM Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible. CARDIO ACCELERATION OPTIONS KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints Running in Place ...
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...Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train event specific. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. During stretching use 30-seconds stretch hold positions for the first two weeks, but switch to dynamic stretching after two weeks. Research shows static stretching will slightly impair speed and strength for up to an hour afterwards, which is desirable the first two weeks to prevent injury. Training principles: Train event specific! Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Training sequence: Heavy/light/heavy/light/off (one of the heavy days needs to have a killer ladder) Train all three muscle fibers; slow, fast, and super fast “Train fast to be fast.” Running, jumping or throwing at slower than performance will decrease future performance unless it is for strength training or technique. Most races are lost based not by the lack of endurance, but the lack of speed. In track and field, athletes are on their own during meets to a degree, and it’s important to train athletes to prepare themselves for their events. Training process: Post workouts, have group leaders check off athletes as they finish their daily workout...
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...Core * Day 4 - "Light" Sessions * Day 5 - Full Body and Core * Day 6 - "Light" Sessions * Day 7 - REST Full Body | Full Body and Core | Exercise | Sets | Reps | Deadlift | 5-6 | 10-12 | Squat | 5-6 | 10-12 | Bench Press | 5-6 | 10-12 | Push Up | AMAN | 100 Total | Pull Up or Chin Up | AMAN | 100 Total | Dip | AMAN | 100 Total | Light Sessions and Core | Light Sessions | Exercise | Sets | Reps | Shoulders - 2 Exercises | 3 | 10-15 | Biceps - 2 Exercises | 3 | 10-15 | Triceps - 2 Exercises | 3 | 10-15 | Push Up | AMAN | 100 | Pull Up or Chin Up | AMAN | 100 | Dip | AMAN | 100 | Rowing 500 m Intervals (Hard) or... | 4-6 | 2-3 km | Rowing (Long) | | 4-6 km | Cable Crunch | 3 | 15-25 | Weighted Side Bend | 3 | 10-15 | Leg Raise | 3 | 15-25 | AMAN = As many sets as needed. Get to 100 reps total using any number of sets. Deadlift, Squat and Bench Press Sets Deadlifts, squats, bench press sets work as follows: * Set 1 - Light * Set 2 - Medium * Set 3 - Heavy * Set 4 - Max weight for the day @ 10-12 reps * Set 5 - Medium * Set 6 - Light For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be: * Set 1 - Bench Press 135 x 10-12 reps - Light set * Set 2 - Bench Press 160 x 10-12 reps - Medium set * Set 3 - Bench Press 180 x 10-12 reps - Heavy set * Set 4 - Bench Press 225 x 10-12 reps - Max set * Set 5 - Bench Press 160 x 10-12 reps - Medium...
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... 3) Calculate the overall medical expenses of Valérie: a. Team 1: Valerie has Base insurance and a Global Private Supplemental Insurance. (calculate for all deductibles) b. Team 2: Valerie has Prima care insurance and a Global 1 Supplemental Insurance. (calculate for all deductibles) c. Team 3: Valerie has Health Network insurance and a Global 2Supplemental Insurance. (calculate for all deductibles) d. Team 4: Valerie has Sanatel and a Global 3 Supplemental Insurance. (calculate for all deductibles) e. Team 5: Valerie has Sanatel and a Global Demi-Private Supplemental Insurance. (calculate for all deductibles) These are the tariffs for basic and supplemental health insurance | |Deductible CHF | | |300 |500 |1000 |1500 |2000 |2500 | |Base insurance |314.4 |303.6 |276.4 |249.3 |222.2 |195.1 | |PrimaCare |286.1 |275.3 |248.2 |221 |202.4 |183.8 | |Health Network |264.2 |253.4 |226.2 |199.1 |180.5 |169.1 | |SanaTel |276.7 |265.9 |238.8 |211.6 |193 ...
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...* Remove grains from the diet ( Breads) , also whole grain doesn't make it much better because most of the fiber has still been taken out. * You generally want to stick with slow digesting foods (Low GI foods) during every part of the day except around strenuous activity like a workout, where you should have a fast digesting carb (High GI food) mainly after and during a workout. * Low GI Foods - most dairy products, most fruits and vegetables, whole unrefined grains and sprouted grains, sweet potatoes, barley, beans, and most other higher fiber carbohydrate sources. * High GI Foods - white rice, white bread, white potatoes, low fiber cereals such as corn flakes and crispy rice cereals, sugars (except fructose), ice cream, bananas, cooked carrots, candy, cakes and other baked goods, and any other refined carbohydrates where the fiber has been removed. * After workout have a shake with whey protein isolate & some frozen fruit as your carb source, or if you don't have time a dextrose blend. * Adding a higher GI food with healthy fats and protein sources will slow down the speed at which that sugar is broken down, as opposed to if it was eaten on its own. * The more fiber that the food contains, the slower it will digest. * You want to eat products that contain at least 2 grams or more of fiber per each 10 grams of total carbohydrates. * Eliminate pasta & rice from your diet and instead eat a protein source with a fibrous vegetable source. ...
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...and, most importantly, we changed the number of days per week that the program will be completed which will help with overall muscle recovery and strength development. We also added one new exercise, Squat Hops™ to greatly benefit your vertical. Any topic that you see on the Air Alert III upgrade MUST BE READ and followed as written. When you see a word "CHANGE" beside of a heading, this means that a change has been made from Air Alert II to Air Alert III. Air Alert II verses Air Alert III The exercises for Air Alert III are exactly the same with the exception of one. The technique of each exercise will not change for Air Alert III. Frequency (changed) Air Alert III is designed to be done 3 days per week with the exception of week 15 which is designed to be done 4 days. The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need. WORKOUT CHART (CHANGE) The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week. The odd weeks are to be done on Monday-Wednesday-Friday and the even weeks are to be done on...
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...Demetrius T. Robertson PEDS 1307 Jogging For Fitness Professor Bonnie Clark 12-WEEK PERSONAL JOGGING PROGRAM Goals & Needs A comfortable pair of running shoes is one of the most important components to have before beginning a personal jogging program. Also lose fitting clothing is important part of the regimen as well. Whether an individual want to lose weight or increase their endurance, it’s important to tailor the program to meet the goals. However, almost everyone who begins a jogging program finds his or her enthusiasm dwindling fast than they can say “Larger size that value meal please”. Goals Must attainable and realistic. My Fitness goals are listed below. 1. Losing Weight Weight loss occurs when you burn more calories than you eat. If I burn an extra 500 calories per day, I would lose a pound a week. 2. Health As mentioned in class being sedentary could lead to serious health problems. Those who do not exercise regularly may suffer from a variety of Hypo kinetic Diseases. Disease such as heart disease, high blood pressure, stroke, obesity, diabetes, and low back pain. To prevent the above-mentioned diseases from occurring I am starting this jogging program. 3. Increase Endurance Going from no exercises to creating and implementing a jogging program will increase my endurance. Increase the load during the program will increase my endurance over the long haul. Stretching Exercises My stretching exercises...
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...Month 1 | Week | M | T | W | TH | F | S | S | TOTAL | Vol | 1 | 24-Swim | 48-Bike | 32-Swim | 40-Swim | Off | 80-Bike | 40-Run | 4h 48m | | | | | 24-Run | | | | | 288m | | 2 | 26-Swim | 53-Bike | 35-Swim | 44-Swim | Off | 88-Bike | 44-Run | 5h 16m | +10% | | | | 26-Run | | | | | 316m | | 3 | 29-Swim | 58-Bike | 38-Swim | 48-Swim | Off | 97-Bike | 48-Run | 5h 47m | +10% | | | | 29-Run | | | | | 347m | | 4 | 17-Swim | 35-Bike | 23-Swim | 29-Swim | Off | 58-Bike | 29-Run | 3h 28m | -40% | | | | 17-Run | | | | | 208m | | Notes | Short Swim | Short Bike | Med Swim | Long Swim | Off | Long Bike | Long Run | | | | | | Short Run | | | | | | | Grand total: 19h 19m | Monday, Wednesday, Saturday, Post Workout: 10 push-ups, 20 crunch sit ups, 10 body weight squats, and 10 lunges, each leg. Keep good form do ONE set! Tuesday, Thursday, Sunday, Post Workout: 2 minutes jump rope, 10 steps up, 10 reverse lunges, 10 dips and 15 crunch sit ups – do ONE set! Month 2 | Week | M | T | W | TH | F | S | S | TOTAL | Vol | 1 | 29-Swim | 58-Bike | 38-Swim | 48-Swim | Off | 97-Bike | 48-Run | 5h 47m | | | | | 29-Run | | | | | 347m | | 2 | 32-Swim | 64-Bike | 42-Swim | 53-Swim | Off | 107-Bike | 53-Run | 6h 23m | +10% | | | | 32-Run | | | | | 383m | | 3 | 35-Swim | 70-Bike | 46-Swim | 58-Swim | Off | 117-Bike | 58-Run | 6h 59m | +10% | | | | 35-Run | | | | |...
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...Doug likes to take 12 weeks to peak, but it could vary a little because of an injury or something but this is the basic cycle he likes to follow. The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts the cycle at 400 lbs. Example – 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10) So, from the last set, five pounds for each rep over six would work out to (10 reps minus 6) 4 times 5 (five pound for each rep over six)equals 20 (pounds more next workout). Example (next workout) – 420 x 6, 420 x 6, 420 x 6, 420 x 8. Many 4-20’s! Then, by following the same plan – 2 reps more than 6 in the last set equals a 10 lb. weight increase at the next workout. The highest he has reached in this program is 470 pounds for 4 sets of 6. These workouts fall twice a week of every fourth day, as desired and as his work schedule with the railroad with the railroad with the railroad allows. After 4 weeks Doug goes to a double program. One workout is the same 4 sets of 6, and the next workout is 5 sets of 3. This runs for 4 weeks or up to 4 weeks before the meet. At that time he does only 5 sets of 3 for 2 weeks. 2 weeks before the meet he goes to 5 sets of 2, timing it where he gets three workouts in but rests for five days before the meet. In past programs he had done one limit set of reps at the end of his workout with anywhere from 50 to 100 lbs. under what he was working with his...
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...tri-newbies online training program 11 week sprint distance beginner level 2 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner 11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91 3 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 4 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 11 Week Calendar 11 Week Sprint Distance Program – Beginner 11 Week Calendar Mon OFF Tue Run: 15 min Wed Bike: 5 miles Thurs Swim: 200 yards Fri OFF Sat Run: 15 min Sun Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min ...
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...needs. Weight loss is all about calories and more specifically, it's about creating a calorie deficit. You need to end up burning more calories than you consume. If your daily calorie maintenance level is 3000 calories, you will lose weight if you started eating 2500 calories a day. You would gain weight if you ate 3500 calories a day. By subtracting 500 calories from your maintenance level is the magic weight loss number here. The reason for that is because there are about 3500 calories in 1 pound of fat. So, if you ate 500 less calories each day for 7 days, it would equal the 3500 less calories required to lose 1 pound. So, by eating 500 calories below your daily maintenance level, you would lose about 1 pound per week. Now would be a good time to mention that the healthy, safe, good, smart, and all around right amount of weight to lose for most people is 1 or 2 pounds a week. Reducing your calorie intake by so much so fast is wrong, unsafe, unhealthy, bad, and stupid. You'd end up losing muscle instead of fat. Your body would go into a state where it actually keeps fat. You could lose weight by working out and burning those 500 calories each day. You'd still end up in the same calorie deficit this way just as you would by eating less. Weight loss is all about being in that calorie deficit. While you can technically accomplish this either way (through diet or workout), for best results and for...
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...certain general principles apply. 1. 2. 3. 4. Training should be focused on the reason for running, and racing, in the first place. Training needs to meaningful and related to each person’s natural physical ability. One can continually improve until optimum performance level is reached. Never train when unwell (or injured) – no matter how slight the problem maybe. You will only make the problem worse and delay your return to normal training. 5. Never train in adverse weather conditions. You will only waste time and energy. 6. Quality of training is always more important than quantity. Don’t do ‘junk’ miles. 7. It’s essential to keep a simple training diary noting dates, weather conditions, what training is done & how did you feel during, and after, training. Important elements in training: 1. Training should always include aerobic work, eg making the heart and lungs work hard thereby making the running engine more powerful and able to operate at a higher level of performance. 2. General strengthening & conditioning of the running body. Arms , legs and the upper body should function correctly and hence be ‘conditioned’ by exercise. General gym work is excellent for general body conditioning. 3. Good running technique should be constantly...
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...Legal and Ethical Considerations By Jennifer Farlow Mar 18, 2015 LEG 500 I. Intellectual Property is the work product of the human mind. Novels, paintings, computer programs, songs, and inventions are all examples. IP differs from other kinds of property in several ways. While often expensive and time consuming to generate, intellectual property can be quickly and easily copied. The legal framework that protects intellectual property has evolved over the years, as lawmakers have sought to promote commercial progress and enrich culture by rewarding inventors and creative people for their efforts. A person can create an original work fixed on a physical medium; the work automatically becomes the copyright owner. Copyright ownership, operation specific work in specific ways to the owner of an exclusive right to the use of data. This paper will discuss intellectual property and the ethical and legal restraints in respect to marketing and advertising (book citation). II. Various surveys conducted from 1990 with the most important ethical problems faced by businesses are to determine what are these problems. Armstrong (1990) in a study conducted by the Australian international business managers was asked to indicate the most serious ethical problems such as corruption, cultural differences, pricing practices, gifts and nonconforming products. From Advertisements undisputed impact on the community is increasing day by day. The advertisements aim to influence consumers...
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...Do not mix Herceptin with other drugs. Adjuvant Treatment, Breast Cancer: Administer according to one of the following doses and schedules for a total of 52 weeks of Herceptin therapy: During and following paclitaxel, docetaxel, or docetaxel/carboplatin: • Initial dose of 4 mg/kg as an intravenous infusion over 90 minutes then at 2 mg/kg as an intravenous infusion over 30 minutes weekly during chemotherapy for the first 12 weeks (paclitaxel or docetaxel) or 18 weeks (docetaxel/carboplatin). • One week following the last weekly dose of Herceptin, administer Herceptin at 6 mg/kg as an intravenous infusion over 30−90 minutes every three weeks. As a single agent within three weeks following completion of multi-modality, anthracycline-based chemotherapy regimens: • Initial dose at 8 mg/kg as an intravenous infusion over 90 minutes • Subsequent doses at 6 mg/kg as an intravenous infusion over 30−90 minutes every 59 three weeks. Metastatic Treatment, Breast Cancer: • Administer Herceptin, alone or in combination with paclitaxel, at an initial dose of 4 mg/kg as a 90 minute intravenous infusion followed by subsequent once weekly doses of 2 mg/kg as 30 minute intravenous infusions until disease...
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...nonatopic male patients. By the comparison with drugs like minoxidil, Propecia (finasteride) drug is effective against inhibit the 5AR (5-alpha reductase) enzyme, which is an enzyme responsible for conversion of testosterone to its more active form, DHT (dihydrotestosterone) of in the scalp hair follicles. As per hair loss centre Queensland [2], Lower levels of...
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