tag:blogger.com,1999:blog-23278476989321134552024-03-14T08:57:09.468-07:00CLEAN and MEANAwareness can change a lot of things. Let's improve our collective consciousness. Stay Clean and Mean!Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-2327847698932113455.post-39359204088055147372014-04-28T00:43:00.001-07:002014-04-28T00:43:19.941-07:00WORKOUT HOUR - BACK AND LEGS # 1
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<title>Clean and Mean - Workout Hour - Back and Legs #1 </title>
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<meta content='If you are grouping your workouts to Back and Legs on one day, with Chest and Shoulders on another day, then this workout hour routine# 1 can give you a solid burn in less than an hour. This should beat up your lower back, all of your other backs, and should be pretty ok for the legs too.' name='description'/>
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Long time no write! I've been a busy with other things lately, and I am sure that everyone else has been too. I just had a tight window for my workout time earlier today, and it gave me an idea that might help some people (including myself). I will start taking note of my clutch workout routines that I do whenever I have limited workout time. If ever they yield pretty decent results relative to the time consumed, I will post em here!</div>
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<u><b>WORKOUT HOUR - BACK AND LEGS # 1</b></u></div>
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Everything that I will post in workout hour would be something that I have been able to do in an hour or less. You should have some spare time afterwards. You can add exercises if you want! During rushed sessions, I would generally want to keep on moving. I would not drop the weights to the extent that my whole session would be cardio, but you can do a little bit less than usual just to keep yourself moving. For this specific routine #1, i threw in a couple of mini circuits. I would do two different exercises, one after the other, before i would call it a set. A sample set would be 12 reps of exercise A, ideally to be immediately followed by 10 reps of exercise B, then rest. The next set would then be another 12 reps of exercise A followed by B.</div>
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Adjust the weight so that you may do em all without considering the day as a light day or a cardio day. The availability/opportunity to circuit is subject to the number of people in your gym.<br />
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If you are grouping your workouts to Back and Legs on one day, with Chest and Shoulders on another day, then this workout hour routine# 1 can give you a solid burn in less than an hour. This should beat up your lower back, all of your other backs, and should be pretty ok for the legs too. It will not replace leg day though. Treat it as a major in back, minor in legs program.</div>
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Here was my routine:</div>
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1. Mini Circuit of <u><b>Deadlifts</b></u> and <u><b>Bent Over Barbell Rows</b></u></div>
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<b> Rep Range</b>:</div>
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Set 1 - Deadlift x 15 + BoBR x 12</div>
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Set 2 - Deadlift x 12 + BoBR x 10</div>
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Set 3 - Deadlift x 8 + BoBR x 8</div>
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Set 4 - Deadlift x 10 + BoBR x 8 (I lightened the weight for Deadlifts for this routine's final set)</div>
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2. Mini Circuit of <u><b>Seated Cable Rows (Double Grip)</b></u> and <u><b>Bodyweight Squats</b><b> (Ass to the grass)</b></u></div>
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Set 1 - SCR x 15 <complete id="goog_167430172">+ </complete>Squats x 15</div>
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Set 2 - SCR x 12 + Squats x 15</div>
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Set 3 - SCR x 12 + Squats x 15</div>
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Set 4 - SCR x 10 + Squats x 15</div>
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3. Mini Circuit of <u><b>Lat Pulldowns (Default Bar)</b></u> and <u><b>Forward Lunges </b></u></div>
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Set 1 - LPD x 15 + Lunges x 10 per leg</div>
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Set 2 - LPD x 12 + Lunges x 10 per leg</div>
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Set 3 - LPD x 12 + Lunges x 10 per leg</div>
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Set 4 - LPD x 10 + Lunges x 10 per leg</div>
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4. <u><b>Leg Press</b></u> - 15/15/15/15</div>
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5. <b><u>Bodyweight Chin Ups</u></b> - 12/12/12/12 (You can circuit 4 and 5 if your gym isn't too crowded)</div>
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6. <b><u>Leg Curls</u></b> - 12/12/12/12</div>
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7. <u><b>Leg Extension</b></u> - 12/12/12/12</div>
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8. <u><b>Lat Pulldowns (Double Grip Handle)</b></u> - 15/12/12/12</div>
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BACK AND LEGS # 1</div>
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<complete id="goog_167430192">+ </complete>Objective is to get something done within an hour or less. </div>
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+ Have a conscious effort to reduce workout time and rest time.</div>
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+ Add activities if you have extra time and energy (biceps, abs, cardio)</div>
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CleanNMean</div>
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-22917217890467329872014-04-05T20:38:00.002-07:002014-04-05T20:47:28.228-07:00GRIP STRENGTH<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - Grip Strength </title>
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<meta content='Having a better grip can allow you to perform your routine with a higher level of intensity. Having a strong grip will allow you to add weight as well as the constraint of having a weak or slippery grip will be taken care of. Better grip leads to reduced constraints, which means = better workout session.' name='description'/>
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<b><span style="font-size: large;">DO NOT FORGET ABOUT YOUR GRIP STRENGTH</span></b></div>
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<span style="font-size: small;">There are a lot of goodies that can help improve your performance in terms of grip. Some of those innovations are the grip powders, chalk, and gloves. They might help you in the short run by making it easier for you to do what you intend to do. In the long run though, I would still prefer to do things as your body could naturally do on its own. Those aids would be good once in a while if you were trying to break your weight limits and if your grip strength, or lack of it, is a constraint that holds you back. I would not recommend a daily dependence on external assistance as it would oversimplify the variables involved in your workout. But why would you want to keep your grip development in pace?</span></div>
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<span style="font-size: large;"><b>BENEFITS</b></span></div>
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<span style="font-size: small;">Getting a good solid grip will help you in a whole lot of things. Firstly, it improves your exercise efficiency. Having a better grip can allow you to perform your routine with a higher level of intensity. Having a strong grip will allow you to add weight as well as the constraint of having a weak or slippery grip will be taken</span> care of. Better grip leads to reduced constraints, which means = better workout session.</div>
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Secondly, a heightened grip strength improves the durability, endurance, and power of the involved muscles and parts. Allows you to punch harder and longer without hurting yourself (with or without a glove). This allows you to create a more solid fist for punches. This also works when you are using boxing gloves too as you can clench the glove firmly and minimize harm from punches that hit incorrectly. Having involved parts close to each other, a strong grip could be correlated to stronger forearms, wrists, and fingers as well. This will allow you to train better, and to perform better while reducing your risk of injury at the same time. </div>
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Finally, an endless amount of mini improvements will be felt throughout your daily exercises. Just a quick list from the top of my head would be : better steering (driving), improved (lighter) feel when playing musical instruments, decreased difficulty when carrying grocery bags, etc.</div>
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<span style="font-size: large;"><b>HOW TO</b></span></div>
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The cheapest and simplest way to improve grip strength is to workout without chalk and without gloves. This will help your grip to adjust naturally to your workload. Be happy when your palms and fingers get callouses. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTvS1K1c4XqN3cPM1UfC3NO47eRUGIcgkq3PQMN3_SfS_uTbAEYVmKk87ub5TgwF6TBX7dPh1UmzloXyfPBYxJT0tiGW3W25EZVzK0HESVdE3gjjlKkKMwp7KqSQnCaVVjCtC4FV0lpu8/s1600/Hand+Grips.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpTvS1K1c4XqN3cPM1UfC3NO47eRUGIcgkq3PQMN3_SfS_uTbAEYVmKk87ub5TgwF6TBX7dPh1UmzloXyfPBYxJT0tiGW3W25EZVzK0HESVdE3gjjlKkKMwp7KqSQnCaVVjCtC4FV0lpu8/s1600/Hand+Grips.JPG" height="179" width="200" /></a>There are a couple of tools can help improve grip strength too. One will be the hand grips. It is easy to sneak them in your life. You can do grips while watching TV. Switch around from building up reps and building up your squeeze time while you watch your favorite shows. There are different resistances for these grips, but the grips on their own are not variable. The downside is that the grip cannot be adjusted. If you really want to build up on your resistance progression, you might have to get tougher ones as you get stronger.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgganUdxMmZEdGbG4o3AxmwJLAJo__ZMRPLB8Xa12Qs3HyLB5sNRrWNCXoVLEsMHzgo4AGZuGXqeOMjno_NesVhCqoR63okuJODA3PQANYRxSB8yD6qIoz2z73g8KheYNTK7JMVarFRMOal/s1600/Stress+Ball.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgganUdxMmZEdGbG4o3AxmwJLAJo__ZMRPLB8Xa12Qs3HyLB5sNRrWNCXoVLEsMHzgo4AGZuGXqeOMjno_NesVhCqoR63okuJODA3PQANYRxSB8yD6qIoz2z73g8KheYNTK7JMVarFRMOal/s1600/Stress+Ball.JPG" height="200" width="170" /></a> Another tool will be a stress ball/ squeezy thing. This might not be as tough as the hand grips but they offer stress relief for absolutely anything. They should be good for physical stress, pain, and soreness, and they should also be good for emotional, and spiritual (maybe?) stress as well. Squishing em around will still be considered as an activity and can probably build on some grip as well. Possible substitutes are papers, plastics, and cloth. Please consider the consequences when choosing your substitutes. It might not be good to waste a ton of paper just to improve grip strength. There will be other ways to do it anyways. Try squeezing your palms (like a handshake to your self), it might be more environmentally sound.</div>
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As mentioned earlier, the wrists and forearms involve muscles that could be involved with your grip too. Try opening and closing your fist, and compare your twitching muscles and nerves to the ones that move when you twist your wrist or even when you move it up and down. You can add some resistance to those actions by doing them with a dumbbell. Try to feel which motions work best for you, with the weight that is safe and best for you too.</div>
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A Good Grip:</div>
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+ Improves training efficiency!</div>
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+ Improves performance efficiency!</div>
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+ Reduces risk of injury! </div>
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Clean N' Mean</div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-91363620064581979442014-03-31T14:15:00.002-07:002014-04-01T00:05:18.778-07:00THE SECRET TO GETTING ABS<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - The Secret to Getting Abs </title>
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<meta content='How do you get an eight pack/ six pack abs? What is the secret to getting abs? The ways are plenty and are all out there...' name='description'/>
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<b>H</b>ow do you get an eight pack/ six pack abs? What is the secret to getting abs? The ways are plenty
<br /><b>a</b>nd are all out there. The tried and tested ways of training, and of eating clean are all things of the
<br /><b>p</b>ast!<b> </b>Nowadays, it is all about your P's. Your <b>products</b>, and your <b>programs</b>. It is all about the diet
<br /><b>p</b>lan that you follow. Believe it or not, some diets claim that you will burn fat while doing nothing.
<br /><b>Y</b>es, get abs while doing minimal exercises. There will be supplements that do the same thing too.
<br /><b>A</b>ll you have to do is find the best diets and supplements to burn the fat out and your abs will show.</div>
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<br /><b>P</b>roper nutrition and intense exercise and training are not required anymore nowadays. You just got to</div>
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<b>r</b>emember<b> </b> to improve your metabolism and rev up your fat burning by maximizing your product</div>
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<b>i</b>ntake. Those products and diets are famous for a reason - they do work! Human beings tend to be
<br /><b>l</b>azy. That is why all those diets and supplements have been developed. People want shortcuts. </div>
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<b>F</b>ollowing your diet plan and remembering to take your supplements will be the most difficult parts
<br /><b>o</b>f your road to a set of clean and mean abs. As long as you have chosen your tools, you've won half<br />
<b>o</b>f the battle already.</div>
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<br /><b>L</b>astly, you might want to drink a lot of water! I am sure that it helps too!</div>
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<b>S</b>o get out there and go get your abs! :D</div>
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Clean N' Mean</div>
*just in case you missed it, read vertically!*Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-87514742515068549962014-03-27T14:03:00.001-07:002014-03-27T22:35:49.891-07:00INTRODUCING - THE PUSHUP HERO AND THE SQUAT CHAMPION!<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgx_PlTN1-bkmWc2pruGW7sAzYudxzdSKuXbUKTbyOQa76daZO6vGgn_GzJN7qrNzTBGliFPTUUvUqLYNLaIA3tIUY_u03XSaKHm49TzjIe0NkROOTpMW8ag81S4AEcoYe3UG3SSaLvHN2/s1600/SquatChampion.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgx_PlTN1-bkmWc2pruGW7sAzYudxzdSKuXbUKTbyOQa76daZO6vGgn_GzJN7qrNzTBGliFPTUUvUqLYNLaIA3tIUY_u03XSaKHm49TzjIe0NkROOTpMW8ag81S4AEcoYe3UG3SSaLvHN2/s1600/SquatChampion.gif" height="200" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfX0j86dotoKKCtrO20rGkpZtgnXjmrV5f4ufgFTC6Nn9Tjv640H0P4GrlGZVaHADjRsQJUf7hcOPrADPceKOKawqhV459YK2nWZ1xPMlY8_Pk-OF-A-QlfOdaKLcv0WrsD2JdjNiv67j-/s1600/Pushup.gif" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfX0j86dotoKKCtrO20rGkpZtgnXjmrV5f4ufgFTC6Nn9Tjv640H0P4GrlGZVaHADjRsQJUf7hcOPrADPceKOKawqhV459YK2nWZ1xPMlY8_Pk-OF-A-QlfOdaKLcv0WrsD2JdjNiv67j-/s1600/Pushup.gif" height="200" width="200" /></a>I am pleased to introduce my first home-made GIFs: The Pushup Hero (left), and The Squat Champion (right). More to come!</div>
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GIFs were created through GIMP! You can grab your GIMP software from their site for free!</div>
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<a href="http://getgimp.com/lp/index.php?pk=6542&c=Getgimp_US_Broad" target="_blank">Gimp Homepage - http://getgimp.com/lp/index.php?pk=6542&c=Getgimp_US_Broad</a></div>
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Clean N' Mean </div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-46126373191798013332014-03-23T22:04:00.001-07:002014-03-24T00:02:09.548-07:00COST DRIVERS AND INCREMENTAL TRACKING<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - Cost Drivers and Incremental Tracking </title>
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<meta content='Before you start tracking your daily calorie consumption and expenditures, especially if you are lazy to monitor every nutrient that gets processed by your system, you might want to know the most intuitively influential factors when it comes to fat loss' name='description'/>
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<span style="font-size: large;">BABY STEPS TOWARDS A NUMERICALLY CLEAN AND MEAN LIFESTYLE</span></div>
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<b>INCREMENTAL TRACKING - COUNTING CALORIES FOR LAZY PEOPLE</b><br />
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Before you start tracking your daily calorie consumption and expenditures, especially if you are lazy to monitor every nutrient that gets processed by your system, you might want to know the most intuitively influential factors when it comes to fat loss (clean - or lean) and muscle building (mean). Before we dive into the depths of what does what, let me introduce the <b>incremental tracking method</b> that I used when I was trying to lose weight. Anything that is out of the ordinary will be the incremental data that you have to keep mind of. They will be anything that is not present in your daily diet and exercise. It is a simple yin and yang philosophy. For every slice of bread (100 calories) that I ate, I ran a hundred calories on top of my daily routine. Simply put, if you do not want to track your daily nutritional intakes, and your daily calories burned, just track the <b>extra, incremental, uncalled for </b>junk food that you eat, and compensate it with equal exercise. If I could not burn a significant junk cheat meal in a day, I would split up the exercises and burn it within a couple of days before I allow myself to ingest a calorie heavy incremental meal. <br />
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<b>COST DRIVERS - WHAT IS BAD? WHAT IS GOOD? WHAT DOES WHAT?</b><br />
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Know your goal, and know what will help you achieve it, and what will delay you from reaching it. Once you have figured that out, it will be easier to select factors that you would want to watch. When it comes to the tracking guidelines, two opposing mindsets for two different goals will be helpful. To get best results, it is most wise to be liberal when counting the BAD things so that your repentance goals would be higher, while it will be best to be conservative when counting the GOOD things so that you would have to do or get more of them. <b>These are what I considered as BAD: </b>Calories, fats (both good and bad!), and carbohydrates. They are not necessarily bad for you, but I put them on the BAD list because we want to be liberal in our BAD classifications. The more we put in the BAD, the harder we have to work, and thus more results will be obtained. For those whose primary goal is to lose weight, I did not include sodium on the list I put here, but that does contribute to water retention and might contribute to puffiness. <b>These are what I considered as GOOD</b>: Complete protein. Take note, it is complete protein. Not all proteins are complete. I only counted the complete protein. So for whichever daily protein requirement that you want to follow, count the complete proteins only. It will help ensure your achievement of your daily protein goals. You can combine the two concepts too! When I was doing incremental tracking, I tried to burn only the calories from fats (all fats - both good and bad) and carbs by doing some extra running. I did not try to burn the protein from the extra food unless I really felt like running! Take note that according to the principle of the conservative tracking for the good things, you need not compensate your extra running by doing something bad afterwards.<br />
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Combine the incremental tracking with the bad and good stuff and you can have a good instinctive conscience that will tell you that you need to work harder to compensate for your lack of discipline!<br />
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Cost Drivers:</div>
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+ Know what is good and what is bad!</div>
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+ Be liberal when counting the bad, and conservative when counting the good!</div>
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+ Modify your bad and goods to suite your goals!</div>
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Incremental Tracking:</div>
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+ Good for people who are lazy and who do not want to keep track of their nutrition</div>
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+ Easy as 1,2,3, just count calorie intakes that are not part of your normal diet, and compensate by adding an exercise that will consume the same amount of calories to your workout!<br />
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Related Articles: </div>
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1) <a href="http://cleannmean.blogspot.com/2014/03/nutritional-information.html" target="_blank">Nutritional Information</a><br />
2) <a href="http://cleannmean.blogspot.com/2014/03/what-it-takes-to-burn-100-calories.html" target="_blank">What it takes to burn 100 calories</a><br />
3) <a href="http://cleannmean.blogspot.com/2014/03/cheat-days.html" target="_blank">Cheat Day!</a><br />
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Clean N' Mean </div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-17682240746977782852014-03-12T00:14:00.004-07:002014-03-21T16:26:14.564-07:00SENSE OF PURPOSE
<title>Clean and Mean - Get a Goal </title>
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<span style="font-size: large;">5.GET A GOAL</span></div>
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<span style="font-size: small;">Giving yourself a short-term goal will help you push yourself to the next level.</span> I stagnated for a couple of years. I had to halt my usual programs and I had to settle with jogging around whichever neighborhood, while doing only body weight exercises for a quite some time. I eventually bought a couple of dumbbells, and then a pull up bar (that you can hook up on a door) after another couple of months. By the time I got a gym membership, my only goal was to get back to where I left at. Once I felt that I was around 75-80% back, I settled. I always believed that I would not be able to gain any kind of momentum given my crazy schedule which was plagued with night shifts, turnarounds, and occasional 2 week shift marathons. Ever since, I was happy with being within striking distance of any gains or get-back-to-shape runs that could possibly come up. That mindset lasted for YEARS. Oh so pathetic years of stagnation and settlement. Only recently did I feel the sense of purpose come back. Why am I even trying to keep pace if my goal is to be within striking distance of something? If you will eventually do it, why not do it now? And the fun came back. Every training day now has its life back. My 3 short term goals (hopefully short as I do not know how long it will take) are for me to learn and do (correctly) the following : muscle-ups, pistol squats, and one arm pushups. I might swap the handstand (and probably the handstand pushup) into the roster, but eventually I will try to tackle all of those. </div>
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How does having a goal help? It will make you adapt to achieve your goals. You will change your workout, and you will break you plateaus. Having a goal will force you to train differently. You can do so by learning new exercises that will stress your muscles in a different way, or by adding weight to the exercises that you are already doing. Finding a way to achieve your goal will push you further, and will make you work harder. It will break your routine and the thing called fun will return.</div>
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This also can apply to other things such as losing weight, gaining strength, jumping higher, etc. What will you change in order to improve yourself based on what you want to achieve? That will dictate the changes in your diet (and will also help you stick with it), the changes in your routine (gain size? improve definition? improve functional power?), and the like. When formulating your short term goals, think of one of your long term goal. What are you really trying to achieve? Your short term goals should revolve around the long term goal. If you are trying to lose weight, you can definitely aim to increase your running pace and or distance. You can also create muscle-building short term goals as they can help burn your fat. By the way, given equal weights of muscle and fat, fat will have more volume as muscle would be more dense. I am trying to learn the new exercises because I think that those exercises focus on techniques and balance that can help my overall improvement and work on a lot of weaknesses. One of my "long term" goals right now is to improve my punch. All the exercises on my mini bucket list will improve the functional efficiency of my wrists (strength, endurance, stability). They will also improve the overall core strength, balance, and endurance as well. Just do not forget what you are trying to achieve! It doesn't mean that you can beat up Bruce Lee if you could bench 1000lbs. (We'll never know though ;)</div>
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*I believe in bone and skin training as well! Try sneaking in a couple of bare-fist days when you work the heavy bag out! </div>
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<span style="font-size: small;">SUMMARY</span></div>
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<span style="font-size: small;">+Having a goal will force you to achieve it = It will force you to introduce yourself to new workouts and or variations, and will also force you to add weight or repetitions to your current routine.</span></div>
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<span style="font-size: small;">+This will translate into new strengths and mind/body adaptations that will help get you to your next level.</span></div>
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<span style="font-size: small;">+Exercising is much more entertaining if you do it with a mission.</span><br />
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<span style="font-size: small;">Clean N' Mean </span></div>
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-47377400728640822232014-03-08T22:33:00.004-08:002014-03-08T22:53:17.685-08:00PROTEIN OATMEAL<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - Breakfast Ideas - Protein Oatmeal </title>
<meta content='Breakfast, Diet, Clean and Mean, clean, lean, mean, oatmeal, clean eating, calories, protein oatmeal' name='keywords'/>
<meta content=' Pump up your breakfast with protein! For around $1.60, you can treat yourself with a delicious 380 calorie breakfast that is packed with 35g of protein! Protein oatmeals are relatively easy and quick to prepare..
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Ingredients: Oats, Milk, Protein Powder</div>
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Pump up your breakfast with protein! For around $1.60, you can treat yourself with a delicious 380 calorie breakfast that is packed with 35g of protein! Protein oatmeals are relatively easy and quick to prepare. It will provide you with good carbs from the oats, which also usually do not have significant amounts of sodium and sugar when compared to cereal or bread. You will get a good share of your daily protein from milk and your protein powder. Calories are based on the items/brands that I have right now.<br />
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<b>How:</b> Just cook your oatmeal (follow the instructions on the package), mix the powder, [not included in this article's calculations - add fruits, nuts, granola, cereal, and honey], then add the milk. </div>
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**Note that some figures will not add up. It will probably be due to the rounding and computations of the companies that provide the nutritional labels** </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPhyphenhyphenEdQhHy5XSGJVJ5neH2E0YXicI5OW1P4H0GL_z_VjLcB-6XMAd8Lo8b2XGGPjIY2LrZ8LHQUcS9KijnsNRDslYvBOHmn8qPbBEeZ0i6c7Te1YXBgCmySMWgE9xgSYD9QkiQSg8aQU_m/s1600/photo+2.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPhyphenhyphenEdQhHy5XSGJVJ5neH2E0YXicI5OW1P4H0GL_z_VjLcB-6XMAd8Lo8b2XGGPjIY2LrZ8LHQUcS9KijnsNRDslYvBOHmn8qPbBEeZ0i6c7Te1YXBgCmySMWgE9xgSYD9QkiQSg8aQU_m/s1600/photo+2.JPG" height="320" title="Oatmeal" width="238" /></a>When it comes to <b><span style="font-size: large;">oats</span></b>, I prefer the old fashioned oats mainly because of the chewiness and the texture. The one shown now is the quick cooking version, which more or less should have the same nutritional benefits. </div>
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Calories = 150</div>
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Fats = 3g (0.5g saturated, 1g monounsat, 1g polyunsat)</div>
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Carbs = 27g (1g sugar, 4g fiber)</div>
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Protein = 5g</div>
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Cholesterol = 0mg</div>
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Sodium = 0mg</div>
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Serving Size = 1/2cup (40g)</div>
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Cost = More or less $0.10 per serving!!!!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLXzTkD2X_pqxDRtl6POCb_jhwkWbzNVbgYEg_iF31afKYLWp4NWELCF9S3DiiPowic6h-BpJZHHYxFuRbNLe0_H21S5DFSXIWQIG7T4vFHRtZdpu3sV2wUyvBE4lZcJCMl0dOyGM-RlY7/s1600/photo+3.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLXzTkD2X_pqxDRtl6POCb_jhwkWbzNVbgYEg_iF31afKYLWp4NWELCF9S3DiiPowic6h-BpJZHHYxFuRbNLe0_H21S5DFSXIWQIG7T4vFHRtZdpu3sV2wUyvBE4lZcJCMl0dOyGM-RlY7/s1600/photo+3.JPG" height="237" title="A glass of milk" width="320" /></a></div>
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For the <b><span style="font-size: large;">milk</span></b>, I am not too picky. You can get whichever you want ( full cream, low-fat, reduced fat, non-fat). The one shown now is the low fat variant. Usually, full cream milk will have higher fat, while the ones with the lower fat content would have some added sugars.</div>
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Calories = 140</div>
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Fats = 5g (3g saturated , 2g undeclared)</div>
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Carbs = 14g (13g sugar)</div>
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Protein = 10g</div>
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Cholesterol = 20 mg</div>
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Sodium = 150 mg</div>
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Serving Size =1 cup (240 ml)</div>
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Cost = Around $0.25 per scoop</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3e_yI0QWtltcFcEuqBQta-lsbpx_oNf2D_of9dF34Gex36f-7M-D8ea9nuxKJktxNcGN2TvE3LFkXMAtmT8QXKgKt7_gLo-4BaBgr6jn-tClnFKezZGyURo8FMPfcAiWVskFSwOFMeiOH/s1600/photo+1.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3e_yI0QWtltcFcEuqBQta-lsbpx_oNf2D_of9dF34Gex36f-7M-D8ea9nuxKJktxNcGN2TvE3LFkXMAtmT8QXKgKt7_gLo-4BaBgr6jn-tClnFKezZGyURo8FMPfcAiWVskFSwOFMeiOH/s1600/photo+1.JPG" height="320" title="A Scoop of Protein" width="236" /></a></div>
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Any <span style="font-size: large;"><b>protein powder</b> </span>would be fine too. Edit your serving size according to your goals and needs. A scoop will generally be ok, but you can cut it to 50-75% a scoop since milk already has its protein. You can also double it up if you have enormous needs, but it <u>might</u> have a decreasing rate of return when you consume too much of the powder in one sitting. What I have right now would cost around a dollar a scoop.</div>
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Calories = 90</div>
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Fats = 0.5g (0.5g saturated)</div>
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Carbs = 2g (<1g sugar, <1g fiber)</div>
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Protein = 20g</div>
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Cholesterol = 5mg</div>
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Sodium = 75mg</div>
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Serving Size = 1 cup (240 ml)</div>
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Cost = Around $1.25 per scoop</div>
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** Be cautious with the protein powders. Always check the cholesterol levels per scoop, and adjust your diet accordingly. Do not forget to drink a lot of water too! **</div>
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<b><span style="font-size: large;">RESULT</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4PqrDzWc7yUEYfirNPS3w2z0Cjq0PsovD8PLQWEEo_pI4mdEOKarMNfvKSnljoHruWB48HYHZPrC9BMusmjJNygSUzDoGrR8gzjBB2j52JgFVS2yBo-rZFPiEOJy7vbsLaL0jjw1eJ3zx/s1600/photo.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4PqrDzWc7yUEYfirNPS3w2z0Cjq0PsovD8PLQWEEo_pI4mdEOKarMNfvKSnljoHruWB48HYHZPrC9BMusmjJNygSUzDoGrR8gzjBB2j52JgFVS2yBo-rZFPiEOJy7vbsLaL0jjw1eJ3zx/s1600/photo.JPG" height="239" width="320" /></a><br />
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Calories = 380</div>
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Fats = 8.5g (4g saturated, 1g mono, 1g poly)</div>
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Carbs = 43g (15g sugar, 5g fiber)</div>
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Protein = 35g</div>
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Cholesterol = 25mg</div>
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Sodium = 225mg</div>
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Cost = Around $1.60 per meal</div>
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It ain't too photogenic, but trust me, it is a damn good treat! You can add fruits, nuts, cereal, and granola too!<span style="font-size: large;"> <span style="font-size: small;">Nutritional Info looks very very much Clean and Mean!</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Clean N' Mean </span></span></div>
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-58931547678872150852014-03-07T14:36:00.003-08:002014-03-23T23:59:17.133-07:00WHAT IT TAKES TO BURN 100 CALORIES<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - What It Takes To Burn 100 Calories </title>
<meta content='Burn Calories, Clean and Mean, clean, lean and mean, lose weight, what it takes, exercise, cardio, jogging, biking' name='keywords'/>
<meta content=' Before you buy your next soda or "healthy smoothie" for lunch (100-200+ calories, primarily coming from sugar), please, please take a look at the time and effort that you have to spend to burn a hundred calories. Multiply the times accordingly to see how your hypothetical workout of penitence would match up against your potential junk intake for the day!
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Before you buy your next soda or "healthy smoothie" for lunch (100-200+ calories, primarily coming from sugar), please, please take a look at the time and effort that you have to spend to burn a hundred calories. Multiply the times accordingly to see how your hypothetical workout of penitence would match up against your potential junk intake for the day!</div>
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I basically hopped on a couple of cardio machines (that had computer screens since I do not have those modern calorie tracking gadgets), started at a comfy pace, and stopped right away once a hundred calories was burned. My current weight is somewhere around 135-140 lbs, and both the calories burned and time consumed are based on the cardio machine's computer screen. This post will be regularly updated as different methods are tested and experienced. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK_kDFS-hK5aGdGrToVVz_O8hjnD4uedx4gQ19AISboD4P8B3qsoD0OXbkSmymofrg2LlgN7XgFNsuw_Y0qT03A0xq4WH0-E4-4KBmD3IIqyZW_OCMx38d7Qm3GlHH8pi8T_HeveE3ekvD/s1600/Treadmill.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK_kDFS-hK5aGdGrToVVz_O8hjnD4uedx4gQ19AISboD4P8B3qsoD0OXbkSmymofrg2LlgN7XgFNsuw_Y0qT03A0xq4WH0-E4-4KBmD3IIqyZW_OCMx38d7Qm3GlHH8pi8T_HeveE3ekvD/s1600/Treadmill.JPG" height="320" width="238" /></a><span style="font-size: large;"><u><b>JOGGING <span style="font-size: small;">on a treadmill</span></b></u></span><br />
<b>Pace =</b> Chillin at 6mph (give or take 9.5 kph)<br />
<b>Difficulty =</b> 0% Incline <br />
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<b>Distance =</b> 0.85 miles (1.36 km) <br />
<b>Time Consumed = </b>8 minutes and 35 seconds<br />
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<b>Random Food Equivalents:</b><br />
1 slice of bread<br />
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1 cup of cereal<br />
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<i>**Random Food Equivalents are close matches, but may not be exactly worth a hundred calories.</i></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjazAq0X5XQPp9hgExzbGt3HHVEmO9dhq2rpBy71g2Zoq_FIvKNHjXViNPtlTxLBuwqq_L2ImogTgMtdYTFg4UtRPWWcbCFCzylay5xDcQunfVUemB_E-4gj7XbHyQLw2w27ZnJMBhfv7rm/s1600/Stationary+Bike.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjazAq0X5XQPp9hgExzbGt3HHVEmO9dhq2rpBy71g2Zoq_FIvKNHjXViNPtlTxLBuwqq_L2ImogTgMtdYTFg4UtRPWWcbCFCzylay5xDcQunfVUemB_E-4gj7XbHyQLw2w27ZnJMBhfv7rm/s1600/Stationary+Bike.JPG" height="320" width="238" /></a></div>
<u><b><span style="font-size: large;">BIKING</span> on a stationary bike</b></u><br />
<b>Pace = </b>Around 90-115 RPM (Depending on the gym's music)<br />
<b>Difficulty =</b> Lv.5 of Startrac machine (Relatively light-moderate resistance)<br />
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<b>Distance =</b> 3.63 miles (5.84 km)<br />
<b>Time Consumed = </b>16 minutes and 28 seconds<br />
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<b>Random Food Equivalents: </b><br />
HALF a serving of small fries<br />
OR<br />
HALF a bottle of regular soda.<br />
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My Personal Opinion : Depending on your patience and attention span, doing redundant cardio on gym machines can be boring! Doing you cardio outdoors will be much more fun and dynamic, while playing sports could probably be the most fun way to burn calories. Just make sure to check the safety of your neighborhood, or the area where you would do your cardio before you proceed.</div>
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This page will be updated as more exercises and data are collected!</div>
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Related Articles: </div>
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1) <a href="http://cleannmean.blogspot.com/2014/03/nutritional-information.html" target="_blank">Nutritional Information</a><br />
2) <a href="http://cleannmean.blogspot.com/2014/03/cheat-days.html" target="_blank">Cheat Day!</a><br />
3) <a href="http://cleannmean.blogspot.com/2014/03/cost-drivers-and-incremental-tracking.html" target="_blank">Cost Drivers and Incremental Tracking</a><br />
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Clean N' Mean</div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-1780907585901247102014-03-05T18:36:00.003-08:002014-03-24T00:03:06.293-07:00CHEAT DAY!<meta content='INDEX,FOLLOW' name='robots'/>
<title>Clean and Mean - Cheat Day! </title>
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<meta content=' The idea is to turn cheat day into something like a bulking day by maximizing your target gains while minimizing your cheat day damages. I would then usually go cardio the next day to release the sweat and to keep things light for me especially if I have trained everything already. Add core or abs at least during the cardio day too if you feel like it!
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Every once in a while, people gather in celebration of an occasion. Every once in a while, people just want to eat all they can.</div>
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The most potentially devastating venue for a cheat day will be a buffet. The participants will have the natural urge to get their money's worth (or to avoid making the host feel that the whole gig was a waste of money). If you can't eat smart and stay in control, then might as well get the most out of the cheat day.</div>
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Disclaimer: Cheat days are not recommended in any way by the author of this article. </div>
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<span style="font-size: large;"><b>PRE-BINGE</b></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Before I head to the venue, I usually lift decent to heavy for multiple muscle groups. Try to get a good total body workout that will work as a pre-feeding hunger inducer. I try to get 3 decent exercises per muscle group. It can be draining, and it might not be the best thing out there, but it is what I do just to get the whole body into building/repair mode. The idea is to turn cheat day into something like a bulking day by maximizing your target gains while minimizing your cheat day damages. I would then usually go cardio the next day to release the sweat and to keep things light for me especially if I have trained everything already. Add core or abs at least during the cardio day too if you feel like it!</span><b> </b></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Little anecdotal note: Today, I cheated. :( </span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">I did these before eating: </span></span></div>
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<li><span style="font-size: large;"><span style="font-size: small;">Chest - 4 sets of benches, 4 sets of inclined benches, 4 sets of dips </span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;">Back - 4 sets of lat pull downs, 4 sets of dumbbell rows, 4 sets of cable rows, 4 sets of body weight chinups</span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;">Shoulders - 8 sets of machine shoulder press (using 2 grips with 4 sets per grip), 4 sets of the infamous upright rows.</span></span></li>
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<span style="font-size: large;"><span style="font-size: small;">But then I was trying to catch lunch time and I was not able to do these (which I wanted to do too):</span></span></div>
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<li><span style="font-size: large;"><span style="font-size: small;">Squats</span></span></li>
<li><span style="font-size: large;"><span style="font-size: small;">Deadlifts</span></span></li>
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<span style="font-size: large;"><span style="font-size: small;">Ok, time to eat now!</span></span></div>
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<span style="font-size: large;"><b>DAMAGE CONTROL</b></span></div>
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<span style="font-size: large;"><b><br /></b><span style="font-size: small;">Assuming that the calories and volume of food will already be an uncontrollable sunk cost (equal to your max), the remaining factors that you would then have to watch for would be : Bad Fats, Sodium, Sugars.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Sodium probably will be high on everything. Bad oils will probably be high on a lot of things. Sugars can be present in some sauces.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"> 3 factors to watch for. 2 buffet sections to avoid!</span></span></div>
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<span style="font-size: large;"><b>STAY AWAY FROM THESE #1</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Oz4ERpOp35g4PEnTgD-vrVHbif1fJutCW7aanknbtWNgj4AGblyRgnMBXYamdHj4DJbLVsrTWs7kjunHSjWXZKmmU5t2SrEeESKdOBjCZhyphenhyphenhty19Gs2mF0vgM6oH3tROwrBC3AC94V4m/s1600/fried+section.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Oz4ERpOp35g4PEnTgD-vrVHbif1fJutCW7aanknbtWNgj4AGblyRgnMBXYamdHj4DJbLVsrTWs7kjunHSjWXZKmmU5t2SrEeESKdOBjCZhyphenhyphenhty19Gs2mF0vgM6oH3tROwrBC3AC94V4m/s1600/fried+section.JPG" height="476" style="cursor: move;" width="640" /></a></div>
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<span style="font-size: large;"><span style="font-size: small;"><br /><b><span style="font-size: large;">FRIED FOOD - </span></b><span style="font-size: large;"><span style="font-size: small;">The usual Go-To-Spot! The best appetizers, the king of main courses! They will saturate you with sodium and bad fats. Items here do not have a good protein-to-bad-stuff ratio. If you want to cheat, try not to do it this way!</span></span></span></span></div>
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<span style="font-size: large;"><b>STAY AWAY FROM THESE #2</b></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Oaju5n2hyFLANkRizIE6gTOgd0V5nTXYLqzEGVV1tVUGOSRdrVkZmCNYXcMI8AhzJYG-zclIoxWoKFKPbfv1vn6ss-GHPuscHrulRq5SUFQuMUNjvQ3irtL9uFG9mNyq89UaMcYdmG0g/s1600/dessert+section.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6Oaju5n2hyFLANkRizIE6gTOgd0V5nTXYLqzEGVV1tVUGOSRdrVkZmCNYXcMI8AhzJYG-zclIoxWoKFKPbfv1vn6ss-GHPuscHrulRq5SUFQuMUNjvQ3irtL9uFG9mNyq89UaMcYdmG0g/s1600/dessert+section.JPG" height="478" width="640" /></a></span></span></div>
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<span style="font-size: large;"><span style="font-size: small;"><b><span style="font-size: large;">DESSERTS - </span></b><span style="font-size: large;"><span style="font-size: small;">The cold blooded dagger! These sweets will provide you enough sugar, calories, and fat, to put you in catching up mode for the rest of the week! They are so deadly because of their bad stuff density, and their easy-to-eat nature! If you really need one, grab one (just one!) slice of your favorite poison.</span></span></span></span><br />
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<span style="font-size: large;"><b>CHEAT IT RIGHT</b></span></div>
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<b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYzkWl9eDnT1LB2Kqdn29iVt4nE2ANPXAN0mKZR18_15qzK90noo8HxeIuIUMc_rFDpXWqEYDR5lOvWnAHQCZ9U4TUvYj6dTlppjSPNE_30l5Rt-vAuni3b2iCnwplTL4HDld7kfhALige/s1600/1st+plate.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYzkWl9eDnT1LB2Kqdn29iVt4nE2ANPXAN0mKZR18_15qzK90noo8HxeIuIUMc_rFDpXWqEYDR5lOvWnAHQCZ9U4TUvYj6dTlppjSPNE_30l5Rt-vAuni3b2iCnwplTL4HDld7kfhALige/s1600/1st+plate.JPG" height="200" width="199" /></a></b><span style="font-size: large;"><span style="font-size: small;">I know that too much of anything will eventually make you gain weight in a bad way. But . . . It's cheat day today!</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">My 3 plates of equal sizes (seemingly different due to poor photography) are on the left. First one on top was mostly steak, beef, fish, tofu, shrooms, and broccoli.</span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">2nd plate in the middle had a lot of seafood, veggies, sushi, and gyozas.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL7bcjwuEEJIcaFSda4s9ngDmTEhzkV08z5AIlHVu7Pyc0x8CVSPvPMIyaXhxZaxYGwsy_cjJJ49GBblky6XVga0IzmbLsgQjD9km26V5rPTjfPfBhR8urhNxPGri08i8hE1KvIz1W1Kj/s1600/2nd+plate.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQL7bcjwuEEJIcaFSda4s9ngDmTEhzkV08z5AIlHVu7Pyc0x8CVSPvPMIyaXhxZaxYGwsy_cjJJ49GBblky6XVga0IzmbLsgQjD9km26V5rPTjfPfBhR8urhNxPGri08i8hE1KvIz1W1Kj/s1600/2nd+plate.JPG" height="149" width="200" /></a><span style="font-size: large;"><span style="font-size: small;">Final plate had more beef and veggies, fish, a couple of chicken strips and a pizza! My day is never complete without a slice of pizza! I also had a small dessert plate behind the scenes! </span></span></div>
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<span style="font-size: large;"><span style="font-size: small;">I didn't want to cheat too much today, so I didn't put in too much carbs. Most carbs came from the pizza, sauces, sushi, and gyozas.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCKUUrx8un7Ki-42aRx3SDeb0Dt-j72yVLF3QpJ_6O4GQsyAxcp0IyK8KZ7nN0gdw4F35FdumL1MfSyamd-2dzThLnk5o_eCQP_FqxH7UADjsPImF694OOCnFyRDcjJfWUnKwENGyjTT49/s1600/3rd+plate.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCKUUrx8un7Ki-42aRx3SDeb0Dt-j72yVLF3QpJ_6O4GQsyAxcp0IyK8KZ7nN0gdw4F35FdumL1MfSyamd-2dzThLnk5o_eCQP_FqxH7UADjsPImF694OOCnFyRDcjJfWUnKwENGyjTT49/s1600/3rd+plate.JPG" height="149" width="200" /></a><span style="font-size: large;"><span style="font-size: small;">Generally speaking, grilled food will be much better, creamy food could have fats and oils, while fried food are just plain killers. </span><b> </b></span></div>
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<span style="font-size: large;"><span style="font-size: small;">Also, buffets usually have a diverse menu. It can be a chance to consume a variety of proteins and veggies that are too inconvenient to cook on your own. Plus, buffets can be fun too, right?</span><b><br /></b></span><br />
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<span style="font-size: large;"><span style="font-size: small;">I was surprised that my plates are not as full this time. I'm guessing that writing these articles have nudged me a bit towards the right direction. I am hoping that it does the same to you too. :)</span></span><br />
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Related Articles: </div>
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1) <a href="http://cleannmean.blogspot.com/2014/03/nutritional-information.html" target="_blank">Nutritional Information</a><br />
2) <a href="http://cleannmean.blogspot.com/2014/03/what-it-takes-to-burn-100-calories.html" target="_blank">What it takes to burn 100 calories</a><br />
3) <a href="http://cleannmean.blogspot.com/2014/03/cost-drivers-and-incremental-tracking.html" target="_blank">Cost Drivers and Incremental Tracking</a><br />
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<span style="font-size: large;"><span style="font-size: small;">Clean N' Mean </span></span></div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-23369586398166849672014-03-04T12:05:00.001-08:002014-03-23T23:54:11.862-07:00NUTRITIONAL INFORMATION
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<title>Clean and Mean - Nutritional Information </title>
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<meta content='You eat because food tastes good, and also because food has nutrients. There would be tons of different nutrients out there. Macronutrients would be the bulk of your nutrients. They will be your calorie sources - fats, carbs, and proteins. If you try to check out the nutritional information...' name='description'/>
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You are what you eat.</div>
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<span style="font-size: x-small;"> (Do not forget that you also will be what you do, what you think, what you feel, what you believe in, etc.)</span></div>
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I will try to provide a general set of rules that can hopefully improve the basic nutritional conscience [ yes conscience because it feels so bad to eat things that are so good :( ].</div>
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You eat because food tastes good, and also because food has nutrients. There would be tons of different nutrients out there. Macronutrients would be the bulk of your nutrients. They will be your calorie sources - fats, carbs, and proteins. If you try to check out the nutritional information of your meal, you will notice that they appear in grams. Micronutrients will be the likes of vitamins and minerals which usually appear in percentages or milligrams. I will not talk as much about micro nutrients. <u>Eat your fruits, veggies, drink your milk before you sleep, and you should be generally ok!</u></div>
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<b><span style="font-size: large;">BASIC MACRO</span></b></div>
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3500 calories translates into 1 pound. </div>
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Everybody has their own unique basic metabolic calorie requirements. Depending on your metabolism, which can be influenced by gender, age, weight, height, fat%, etc, it should be around 2500 give or take a couple of hundreds to thousands. An incremental increase of consumption by 3500 will make you gain a pound, as an incremental decrease will make you lose a pound. Same goes with physical activity. Burning 3500 calories will make you lose a pound. The composition of the gains or losses will depend on your exercise, rest, and nutrition.<br />
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1 g of Fat = 9 calories</div>
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1 g of Carbs = 4 calories</div>
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1 g of Protein = 4 calories</div>
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You will notice that fats pump up the calories real quick as they have a 9 calorie per gram ratio. Carbs will seem innocent at 4, but I would like to warn you that carbs usually come in high quantities. Protein usually takes some effort to digest, reducing your effective calories.</div>
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Keep in mind that not all Fats are equal. Same goes with Carbs, and even Protein!</div>
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<span style="font-size: large;"><b>Fats</b> </span>- (Polyunsat/Monounsat/Saturated/Trans) - There are good and bad fats. The good ones will be your Polyunsaturated and Monounsaturated Fats. Good fats are used in basic bodily processes, and are said to be non-contributors to fat gain. Nuts, avocados, and sunflower kernels are some examples of food that provide good fats. I wouldn't take my chances though and will stick to moderation. Bad fats will be your saturated fats, which usually are from animal sources, while your Evil fats will be the man made trans fat. Bad fats will contribute to belly fat, will hurt your health, and are statistically linked to various heart illnesses and many other bad stuff.</div>
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<li>General Direction : Avoid Saturated and Trans fats! Polyunsaturated and Monounsaturated fats are good fats, therefore you can get a daily serving of em. (Do not over indulge!)</li>
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<b><span style="font-size: large;">Carbs</span></b> - (Basic/Complex/Fiber/Sugar Alcohols) - The fuel for your engine. There will be basic carbs and complex carbs. The most known basic carb will be sugar, others would be refined carbs such as white bread, flour, non whole wheat grains. Excess sugar is associated to bad health and weight gain. Sugars digest quickly though, and can help recovery when consumed after a draining physical activity. Complex carbs can be drawn from whole grains such as wheat bread, oatmeal, and the like. They digest slower than sugar and would not give you an energy crash. That should be your main carb source. Fibers are a good addition, they will have soluble and insoluble variations which will be discussed in the future. In general, fibers do not directly translate into significant calories and sugars. They improve bowel movement, and can help keep you full! Sugar alcohols in simple terms are carbs that do not translate into a full 4 calories. They do not spike blood sugar as much as basic/complex.</div>
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<li>Carbs come in high quantities! Minimize sugars, increase fiber and complex carbs!</li>
<li>The best time to consume sugars will be right after a workout!</li>
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<span style="font-size: large;"><b>Protein</b></span> - (Complete/Incomplete) - There are 9 (some say 8) amino acids needed to build protein. Not all sources of protein have all. Generally speaking, food from animal sources are complete - beef, poultry, pork, fish, eggs, and milk. Proteins found on your bread and plant products are not usually complete. Soy and some nuts would be exceptions to the general trend. However, there will be no way to prove this without any scientific endeavor, so let me just give a general tip. Diversify. If it is true that not every protein is equal, then try to mix it up. Juggle your meat, fish, and chicken. Drink your milk at night. If count protein and you want to take an aggressive stance, then count every protein gram that pops up in everything you eat. If you want to be conservative, then just count the significant "complete" proteins that you consume.</div>
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There also will be a whole different categorization of proteins that will need its own post to discuss.</div>
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Those such as whey, casein, soy, isolates would be tackled in the future. They have different digestion speeds, digestive effort requirements, and "scientific buzz opinions" that set them apart from each other.</div>
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Generally speaking, active people such as athletes and lifters would try to pump up protein, good fats, and get a good supply of carbs when bulking, while maintaining protein while cutting a bit on good fats, and slicing up the carbs when cutting. (Ratios coming soon!)</div>
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<li>Don't forget to eat protein! Proteins drive gains from your recovery.</li>
<li>Do not go overboard. Some people will have insane ratios of protein that they have to eat per gram of body mass. Just take what is right for you based on the intensity of your physical activities! Excess protein will still make you fat.</li>
<li>You need to exercise to get the most out of your protein!</li>
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Small insights for tricky things out there :</div>
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<span style="font-size: large;"><b>FOOD TRAPS</b></span></div>
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There will be a lot of "healthy food and drinks" that will have high levels of sodium and sugars. In excess, they can be detrimental to both your health and fitness goals. Smoothies are sometimes undetected sugar traps, while canned goods, fast food items, and "junk food" usually have ridiculously high sodium levels. Yes, even those products with #goodfortheheart and #healthy labels on them can be sinister sugar and sodium traps. Before you eat, always try to check out the nutritional info of your product, or check out your restaurant online if they have their info available.<br />
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<li>For yogurts and "greek" yogurts, check sugar and protein levels!</li>
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<li>A lot of food items are now labelled as "greek" but do not offer any significant protein boost. </li>
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<li>For peanut butter, always check ingredients, sodium, sugar, and the oil used! I prefer palm oil. Natural peanut butter > Low fat options </li>
<li>Always check serving sizes when comparing your choices! Some cut calories in half, but cut the serving size beyond half! </li>
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<span style="font-size: large;"><b>SUGAR FREE</b></span></div>
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Finally, a lot of studies claim that artificial sweeteners can be worse than real sugars. I am not a fan of scientific politics, but drinking diet sodas and sugar free drinks doesn't feel as great in my system (just a personal opinion). I would rather stick to naturally sweet items such as fresh fruits, or even freshly squeezed juices. That's just me i guess. :)</div>
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<span style="font-size: x-small;">Future related posts coming - More on proteins / Sodium vs potassium</span></div>
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Related Articles: </div>
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1) <a href="http://cleannmean.blogspot.com/2014/03/what-it-takes-to-burn-100-calories.html" target="_blank">What it takes to burn 100 calories</a><br />
2) <a href="http://cleannmean.blogspot.com/2014/03/cheat-days.html" target="_blank">Cheat Day!</a><br />
3) <a href="http://cleannmean.blogspot.com/2014/03/cost-drivers-and-incremental-tracking.html" target="_blank">Cost Drivers and Incremental Tracking</a><br />
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Clean N' Mean</div>
Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-54095355213272269212014-03-02T13:31:00.002-08:002014-03-08T22:34:35.942-08:00EXECUTION<div style="text-align: justify;">
<span style="font-size: large;">4. INTENSITY</span><br />
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<span style="font-size: small;">Please bear with the site's lack of creative content! The fun stuff are still cooking and they will be unleashed when the time is right >:) </span></div>
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<span style="font-size: small;">For now, idea number 4 will be rambled about. When I was still in school, I used to work out in between classes. I found out that it was a productive way to kill time and bridge the gap between my morning and evening classes. </span></div>
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<span style="font-size: small;"><i>"Up to this moment, and in terms of both the short and long term benefits of both actions, the daily choice of working out in between classes versus studying for the next class will still be a fairly arguable philosophical stalemate." - Clean N' Mean</i></span></div>
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<span style="font-size: small;">There was only one thing that I did not notice. I was spending too much time in the gym. It had its perks though. I was able to do a lot of exercises while balancing reps and weight but I was resting to much in between. I was doing things with a bad pace and without maximum intensity. I will say that if you have all the time in the world, you can still do the same for probably just one day a week to relieve the stress and redundancy, and get some gains in a relaxed manner. There may still be benefits for spreading a whole lot of reps throughout the day. I believe that it is in itself a different approach to the body and could trigger a different growth response and muscle maturity. But to do it that way everyday would be a waste of time. I wasn't getting the most out of every workout. For the body to get stronger, you must challenge it to do better each and every time. <u>Intensity must be present throughout the workout.</u> The pace must be good while some huffing and puffing can be a pat on your back that tells you that you are pushing yourself. It will not always be the case, but some of the things that make you huff and puff now could feel like a warm up activity next time. One thing to consciously work on is the reduction of the rest intervals. Reducing rest time makes you feel more on the go! While you reduce your rest, always remind yourself of the first 3 pointers regarding range of motion, feeling the flex, and involving your core. Those would help your intensity during the active parts of the workout, while reducing rest will improve your overall workout intensity/pace. Reducing rest is not an excuse to do things incorrectly! Another easy fix will be to sneak in a relatively easy exercise that can replace your rest time. I usually do 20 body weight squats (good form with ass to the ground) and or 20 mountain climbers in between dead lifts. Keep in mind however that everything has a price. Even those lighter exercises can drain energy. Always know your goal, and apply the necessary adjustments that will help you reach your goal. Creating these mini circuits of light activities in between your main ones can help increase overall intensity as long as you do them all right. If you want to push your max for a lift, you might want to focus on doing that lift right and do the mini circuits on some other day. Make sure that your adjustments do not compromise the intensity of your main activity. While most examples are related to gym exercises, the same concept applies to sports. Do not play to jog and cruise around. Play to be a better you, with maximum intensity in every game! An hour of running > 2 hours of walking. Quality over quantity!</span></div>
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<span style="font-size: small;">+Consistent intensity will push you more, therefore will improve you more.</span></div>
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<span style="font-size: small;">+Taking less time to do the same things while maintaining the equal intensity is better!</span></div>
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<span style="font-size: small;">+Less lifting time = more time for other things! (Such as skills training, sports, or opening your books!)</span></div>
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<span style="font-size: small;">Clean N' Mean </span></div>
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com2tag:blogger.com,1999:blog-2327847698932113455.post-2122221532506672152014-02-28T23:41:00.004-08:002014-03-08T22:35:16.057-08:00HARDCORE<div style="text-align: justify;">
<span style="font-size: large;">3. SCORE THE CORE </span></div>
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<span style="font-size: small;">Now that we have dealt with fixing a bit of the form by maximizing the range of motion, and utilizing the muscles correctly, we can move on to discovering a potent power source - The core muscles! </span></div>
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<span style="font-size: small;">I used to think that the core would consist of your abs, the lower back, and the obliques. I used to do situps, leg raises, dead lifts, side bends. I then went on to doing swings with cables, still doing things separately. As mentioned before, you may do those to work on the individual muscles, but solely doing so would be insufficient for total improvement. As it turned out, I forgot to work on my hip flexors, and all those other core muscles in the area. I was able to appreciate the power of the core when I got into boxing. Having a great neural connection throughout all those muscles can create the snap needed to transfer your weight and load them into your power punch. Some people might think that the power of a punch would come from the chest, arms, shoulders, and even from the pivot of the legs. Yes, all of those are sources of power. It is true that as more muscles are involved, the merrier the punch would be. However, the most significant one in my opinion (and from my still limited experience) would be the core. That is what shoots your weight in your punch. It is the core that connects the force from the ground to the whip of your fists (or kicks). The legs are a big boost for the power too, but the pivot simply removes the constraint so that your cannons may fire away. It is actually the core that loads those cannons up. Thus, never forget to train the core group as a whole. Simple adjustments can help the core. You may simply recognize them and flex them right while you are doing squats, dead lifts, back exercises, chest exercises, or basically everything.</span><span style="font-size: small;"><span style="font-size: small;"> You will notice that as your core strengthens, you will be able to increase your beast mode on other exercises too.</span> You will be able to feel that the right parts are doing the right things. A good illustration is as follows - a tightening of your core (as you do during planks) while you do your stuff such as the bench press. And speaking of planks, they are good too as long as you are doing them right (with good effort). Slight tweaks on regular exercises can also tighten your core. You can contract the abs and do pullups with your legs raised parallel to the ground. You can get into power lifting too as that is good for everything including your core. A fun and fairly easy exercise that i enjoy is the dumbbell snatch (or kettle bell, or barbell), and an even easier one will be the kettle bell swing. <u>In short, a healthy core is a healthy body (more often than not).</u> Keep your core in shape, and you will feel much quicker, much lighter, and much stronger!</span></div>
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<span style="font-size: small;">+ A strong core improves overall strength</span></div>
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<span style="font-size: small;">+ A strong core improves power ( power = speed + strength)</span></div>
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<span style="font-size: small;">+ A happy core makes a happy person! :)</span></div>
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<span style="font-size: large;"><span style="font-size: small;">Clean N' Mean</span></span></div>
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-10787749524732759982014-02-28T21:12:00.000-08:002014-03-08T22:35:25.566-08:00DOING THINGS RIGHT<div style="text-align: justify;">
Before I start rambling about some technical-sounding mumbo jumbo, I will start with a basic observation that everybody could probably relate to. <i>Sometimes, people just don't do things right.</i></div>
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There are infinite amounts of bad practices and habits that can be done (and also those that have yet to be discovered). From the addiction to #selfies, to those unnecessary roars and dropping of weights, to the lack of consideration expressed by one's refusal to re-rack the weights, the list will probably be extremely long and equally hilarious to read. I will begin with a couple of can-be-done-right actions that can be detrimental to one's quest for improvement.</div>
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Please bear with the text, and enjoy as you do. There will be a summary below too!</div>
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<span style="font-size: large;"><b>1. FULL RANGE OF MOTION</b></span></div>
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I will admit that I also was (and sometimes still am) guilty of not utilizing the full range of motion for every single rep. You will probably see a lot of "big" people in the gym handling ridiculously heavy weights in a ridiculously constipated fashion with limited movement. Some would probably look like they are doing shake weights with the barbells or dumbbells that stay where they began: either too near to, or too far from the person. As a newbie, I was tempted to catch up on the weight that I lifted. It can be tempting especially when you see others doing likewise. I didn't lower the bar close enough to my chest when I was doing the bench press, I didn't squat as low as I should, I did not pull far enough to feel any flexing done by my back, so on and so forth. The result was not good. I did grow stronger though. You will become stronger as long as the actions that you would be doing are within the range of motion that you have been training in, but you will also be vulnerable if you would assume that you are that strong when you are to exert effort on the range of motion that you are not used to. You might end up overcompensating with other muscles and hurting yourself. <u>In short, your useful strength will be as limited as your range of motion.</u> Aside from that, your posture and weight will be imbalanced. You might
feel that the muscles are growing in an awkward fashion, and that you are not
as quick as you used to be. So please, do this first concept right! Training with the full range of motion will help your body deal with situations that would involve efforts that require relatively more difficult ranges of motion. This will be helpful when you would want to improve balance, explosive strength, and technique. I will jump to the next concept, which will be the flex.</div>
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<span style="font-size: large;"><b>2. FEEL THE FLEX (when necessary)</b></span></div>
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To further improve the execution of each rep, one must know what the intended outcome is. Some activities train explosive strength, and would require the body to act as a unit. Aside from the individual body parts' strength, technique and brain power must be improved for those activities as well. Regardless of your intended outcome, it is always good to have exercises that give you the chance to feel the flex. Do the reps slowly, do not jerk and do not cheat. Once in a while, let the intended parts do the work. Reserve the whole body efforts for the explosive power lifting sessions. In other words, <b>do not dead lift a row, and do not squat a bicep curl</b>. Feeling the flex on the conventional days would properly increase strength and endurance of the involved parts. If you think of it fairly, a good concentrated rep on a lighter weight will be more beneficial to the targeted muscle group than an awkward whole body cheat movement that involves parts that should not be involved. As tempting as it may seem, adding weights while adding unnecessary jerks and movements reduces the actual workload to your targeted parts. It will compromise proper and balanced muscle and strength gains as the cheating process takes the weight away. Other parts will be trained to do unconventional motions, and in effect, they will be stealing the gains that you could have achieved with your intended targeted parts. <u>In short, you actually might be putting more effective weight to your rep if you do it right than if you cheat on it</u>! You will also avoid injuries by doing the reps slowly and properly. It is not cool for the compensating parts to do more than they are capable of just to satisfy the ego that requires you to always lift heavy. You'll never know when the compensation would be too much, and something will just snap with any slight slip, overexertion, or flaw in execution. </div>
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SUMMARY</div>
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Using the Full Range of Motion</div>
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+ Increases both the strength and the range that the strength can be applied to</div>
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+ Reduces risk of injury (related and unrelated)</div>
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+ Strength will not be imbalanced thus speed and posture should not be compromised </div>
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Feeling the Flex </div>
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+ Improves strength and endurance of involved parts </div>
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+ Reduces risk of injury (related and unrelated as well)</div>
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+ Will improve balance as well, thus keeping posture safe and sound.</div>
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Coming Soon . . . . #3.SCORE WITH THE CORE! </div>
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<span style="font-size: large;"><span style="font-size: small;">Clean N' Mean</span></span><br />
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com0tag:blogger.com,1999:blog-2327847698932113455.post-76526534674944611412014-02-28T20:12:00.000-08:002014-03-08T22:35:34.233-08:00THERE IS A REASON FOR EVERYTHINGFor every moment spent studying and practicing techniques, for all the hours devoted to lifting, for the countless instances of abstinence from junk food and drinks, and for your kind act of visiting this blog, there is a reason.<br />
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I am no world champion of anything (probably because of a reason too), but I will still share my insights in the hopes of getting a good discussion out of them that could benefit people who share the same experiences. I do hope that some people would be encouraged to try out some concepts, and to dig deeper and as a result, become better. <br />
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The first post should be coming up in a short while . . . .<br />
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<span style="font-size: large;"><span style="font-size: small;">Clean N' Mean</span></span><br />
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Anonymoushttp://www.blogger.com/profile/05330139401752727681noreply@blogger.com2