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<\/a><\/td>\n<\/tr>\nTraining: Method #1 Eccentric Exercise Methods. <\/b>
\nWarmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One or two traditional warm-up sets at 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup.<\/p>\n
As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you’ll learn about three methods of eccentric training.<\/p>\n
Method 1: Eccentric emphasis.<\/b>
\nHere you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes.\u00a0 For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regular pace up and super slow down!
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\nMethod 2:\u00a0 Supramaximal training.<\/b>
\nThe supramaximal is a controlled lowering of loads above the concentric 1 RM. Similar to the old school “negatives.”\u00a0 You may need some assistance on the concentric portion if you are using weights that are 110% to 120% your one rep max. Again, you can vary the repetition ranges, the weight or the lowering time.<\/p>\n
Method 3: Two up: One down\u00a0<\/b>
\nStart with 40-50% of the weight you would use.\u00a0 Lift the weight up (concentric) with both limbs and then lower the weight with one limb; repeat the concentric phase and lower with the alternating limb.\u00a0 You should aim for a one second lift and\u00a0 lower with three seconds.<\/p>\n
Nutrition<\/b>
\nFad diets-good or bad? Low carb, Keto, low fat, high fat, controlled portions, Scarsdale, Atkins, the list goes on! Some “fad” diets aren’t so bad while others can wreck your metabolism! Balanced eating is always best. In this episode learn more about what fad diets are and how they can be damaging to your goals!<\/p>\n
Motivation<\/b>
\nThink lean! Be realistic with your plan<\/b> and find one that will fit your lifestyle or hire a trainer to help you design the right program for you.<\/p>\n
Little changes last longer and have a bigger impact.\u00a0 You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.<\/p>\n
Visualize<\/b> Establish a routine of relaxation and visualization.How do you walk? With your head held high! How do you dress? More boldly!\u00a0 How do you feel? More confident, energized, and proud of your achievements!\u00a0 Reinforce the person you want to be!<\/p>\n