Sirloin Steak and Sauté Reds – 20 Minute Meal

Sirloin Grilling Tips and Sauté RedsThis delicious quick meal can be made in 20 minutes or less.  My last post  talked about improving the quality of your food choices, so here’s a meal for you.  It’s full of meat and vegetables to build muscle, restore glycogen, keep you full, lean, and healthy.  It’s high in iron and has 54 grams of protein. Check it out… Continue reading

Avoid Counting Calories And Do This Instead

Package containing a calorie count on itCalorie counting has been done for decades in order to regulate diet and lose weight.  However, calorie counting may not be the best way to go for weight loss.  Instead of counting calories people should be focused on the quality of their food choices rather than the quantity of calories.  This post outlines the reasons calorie counting may be flawed and shows you what to do instead.
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Goal Setting – Get The Results You Want

Person trying to reach a goal

Goal setting keeps your motivation high, and allows you to track your results easily. Here are the key principles to setting goals and meeting them. This is especially applicable to sports performance, fitness, and weightlifting goals.

Typical Goals

I want to go to the gym more.
I want to get back in shape.
I want to eat healthier.

Anyone know what’s wrong with these? Continue reading

How I Got Started With Weightlifting

About 8 years ago I was a skinny 120 pound freshman in highschool and got pushed around a few times.  I felt there was nothing I could do about it because I used to be shy and small.  I vowed to get stronger so I would be able to push others back, or scare them away.  I didn’t care which one worked best, though I thought scaring others might be fun.  That’s when I started lifting weights with the equipment my dad had in our barn.  It included a bench, pullup bar, a couple dumbbells, and about 150 pounds of weight.  I picked an exercise for each part of the body from the book Strength Training Anatomy and began training.  I didn’t know much, but I was a beginner so I gained results anyway. Continue reading

Getting Started with Weightlifting: Part 2 Recommended Workouts and Routines

Here is the second part of getting started with weightlifting.  Part 1 talked about the three lifts that everyone should learn to do correctly.  This next part will give you some workout routines and training programs.

The two routines I recommend to increase your base level of strength and get you prepared for harder programs in the future are: Starting Strength by Mark Rippetoe and The 5×5 Program by Bill Starr.  Begin with the Starting Strength program, and after your gains begin to stop (which will take months) move on to Bill Starr’s 5×5.
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Getting Started With Weightlifting: Part 1 Key Lifts

Here are some things all beginners should know about weightlifting.  This is also geared toward those who may have been working out for a few months and don’t know if what they are doing is right.  There are multiple parts to this article this part will talk about the three lifts that everyone should learn to do correctly.

Weightlifting Key Lifts

If you want to be good a weightlifting you need to learn how to squat, bench and deadlift properly. These three compound movements will form the base of strength you need for all other movements, and increase the strength you need for sports performance.
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Smolov Squat Routine – 6 weeks to greater strength

The Smolov Squat Routine can increase your squat 1RM by anywhere from 10-60 pounds in 6 weeks. Larger lifters (over 200 pounds) will generally gain 20-60 pounds in their squat while lighter lifters will gain 10-15 pounds. Its a great routine for advanced lifters who are having a hard time making gains, and is great for increasing muscle mass as well.

Actual Results With The Smolov Squat Routine

I personally know of 3 experienced lighter lifters who have done the Smolov Squat Routine and made great gains in a short period of time. Not only did their squat improve but their deadlift increased as well, and they had not done any deadlifting for 6 weeks. In those 6 weeks the first increased his squat by 15 pounds, his deadlift by 25 pounds and his body weight went up by 7 pounds, with most of the weight being muscle. The second lifter increased his squat by 30 pounds, deadlift by 45 pounds, and his weight stayed the same. The third lifter increased his squat by 20 pounds, his deadlift by 30 pounds, and increased his body weight by 10 pounds. Continue reading

Overtraining in Weightlifting

Weightlifting - Fatigued Overtrained Man on Bench Press

Overtraining refers to impaired performance and increased fatigue due to training hard consistently without adequate rest. Simply put, if you are overtrained you will continually perform worse in your sport and your strength, speed and power will also decline. Overtraining may also cause soreness and injuries to occur in joints and bones. Endurance-trained athletes may experience posterior tibialis syndrome, lower limb stress fractures, and tendonitis. Individuals may also experience depression, chronic fatigue, and an increased incidence of illnesses. However, if you are performing worse for a short period of time (1-2 weeks) you may just be overreaching. Continue reading