Six Key Training Habits to keep in mind to Maximize your Results.

navigate to this site Six Key Training Habits to keep in mind to Maximize your Results. 

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Throughout my years of being in the fitness industry, I have learned that in order to maximise your results you need to have a plan that will help you during your journey. That plan will consits of everything regarding your work outs, sets, reps and minutes of rest between  sets and exercises that you will be performing and that’s how I started my journey, by being hungry and passionate to become better and improve my physique day in and day out that I step into the gym – By the title you of this blog you might be wondering what do you mean by training habits?. Believe it or not, we all have habits that we do before, during and after training, as I call it “Plan of action”. I will be discussing certain training habits that you should keep in mind for effective training before and during your work outs that will help you achieve results, be productive and most of all stay on track of your game plan when it comes to training.

http://risk-calculus.com/wp-json/oembed/1.0/embed?url=http://risk-calculus.com/ Habit # 1 – Being Prepared: Preparation leads to success, my number one advice for you it’s to always be prepared for your work outs. Have your gear ready and everything you need for your work outs ready to go, this principles will help you stay on track and when gym times comes you have everything settled to head over to the gym, as times may occur that you are looking for certain stuff and as the clocks ticks it gets late to train and you may have missed a day of training.

Habit # 2 –  Work Out Alternatives: They are times when you make it into the gym and you don’t have enough time to train either because the gym is crowded or because certain machines are in use. Always have a “back up” work out planned in advanced just as good as your primary work out for that particular day. It will prevent you from waisting time, standing around doing nothing & waiting for a machine to open up. A variety of training methods you can do, cardio vascular (Aerobics) , high intensity, cardio, ab’s circuits, write your work outs a night before so you know what to do when you step into the gym.

Habit # 3 – Knowing your training regime: Knowing your work out regime is very important, the amount of reps, sets and exercises that you will be doing. Most important knowing the difference when doing heavy weight, light weight, drop sets or supersets. Each regime has a particular way of doing it, the right way. Focus on your techinique in each rep you do, and remember, a lot of weight isn’t always better, work your way up slowly and the strenght will come, that’s why having a training book will help keep you on track of your work outs you do everyday.

Habit # 4 – Staying focused, pushing harder and being smart: Staying focused during your training is critical when walking into the gym, block all the distractions, this will help you stay focused and avoid talking to people because the gym isn’t a place to socialize, as some have the tendency to just talk and not train, get in the zone and start pumping iron. Furtheremore, remember if you wan’t to achieve results, you must push yourself harder each day you step into the gym, change your routines every 2 weeks to avoid hitting a plateau, increase the weights, the reps, sets, and switch all exercises, shocking your body with new routines is a tremendous way to obtain the body of your dreams. However, it’s recommended to take at least 1-2 days off from the gym, be smart and take care of your body, let it recoup from the intense training you put it through as it will help you avoid injuries of any kind.

Habit # 5 – Finding the time to train: We all have a certain time to train that works best for us, sometimes we aren’t able to make it at that time because something might get between your training. Plan ahead on your schedule a time that you will be able to train, we all know that 5-6 o’clock in the afternoon it’s prime time at the gym, crowded, machine after machine taken and it delay us from our training, if you know that happens to you, train at another time when the gym is quiet and calm, you won’t be standing around and waisting time. Remember make use of your time when you are going to train, time waste it’s time that you could be working on your body.

Habit # 6 – Nutrition & Supplementation: Nutrition and supplementation, enough said. The two most important factors in your overall journey on reaching the body of your dreams. Depending your plan of action either loosing weight, gaining mass or shredding, you need to have a concrete nutrition plan for your particular goal, following your plan will get you keep you consistent between your training and diet, a few facts to always watch during your diet (Calories, Carbs, Fats & Protein) each plays a big roll and make sure you stay on top of those.

Moving into supplementation, some people have the tendency to think supplements are everything and they will help them achieve their goals “faster”, believe it or not it won’t, supplements are use to “supplement” your diet and receive those “extra nutrients” we don’t get from our food.

Supplements I recommend to take: These are some of the primary supplements to have on your stack, they can be used during your work out, post work out and upon waking.
• BCCA’S / Glutamine • Protein • Multi-vitaimin

I hope this blog posting has been helpful to you and informative, remember these are some of the most important training habits to keep in mind that will help you obtain results, stay on track and reach the body of your dreams. If you have the passion, determination, and consistencty everything else will follow. Time for you to put them to use and execute.

Best,
John Carter

Connect with John | Facebook & Twitter.

Key Training Benefits for Muscle mass.

Steps that will help you build quality muscle mass. jc_01-shot01_0007 - Version 2Often times, we strive for something that we want to achieve, mostly everyone has a desire goal that they are willing to fight for and work hard to succeed. Throughout my years in the Fitness Industry, I’ve noticed that the most common goal we share is building quality muscle mass. Including myself, that was my “ultimate goal” when I was on the quest of transforming my physique from the “scrawny look” to a cut and well define physique. In this short blog, I will discuss steps that will help you pack  on muscle while staying lean…the healthy way.

MIND & BODY CONNECTION I believe that the mind & body connection en route to your fitness goals plays a big role. It’s not easy, but not impossible having to follow a program that demands so much out of you, such as determination, consistency and patience. Like everything in life, good things comes to those who wait. You have to stay positive and enjoy the process of transforming your physique and knowing that results won’t come overnight or the following week, but they will eventually with time. Also, keep in mind that if you don’t see yourself “changing” it’s because you see yourself everyday, but when you see someone who hasn’t seen you in a while, they will notice the changes you have made throughout the weeks or months of training. Not to mention, your shirts will fit differently.  As your muscles size up, so too will your T shirts…that’s one indicator that you’re making progress!

WEIGHT MANAGEMENT & METHODS OF TRAINING When it comes to your training, it is important to keep in mind to always have work out alternatives that you could implement into your routines, remember that shocking your body with new work outs will help you and prevent you from plateauing. The human body has the tendency to remember what you do for a certain period of time. Challenge yourself daily and make your works fun and effective.

Method # 1 – Heavy Weight: My number one piece of advice is: DO NOT sacrifice your form to lift heavy, because as I usually say…Weight is just a number. Focusing on your techinique is key in order to avoid injuries and to execute the exercise properly. In this case, to build muscle mass, you have to lift heavy in order to activate your muscle fibers to grow. The rep range in this method should be between 8-12 reps and 5 sets. With each set, you are required to increase the weight and have a target rep range that you should focus on achieving.

TARGET REP RANGE EXAMPLE: First Set: 12 reps – Second Set: 10-12 reps. Third Set: 8-10 reps – Fourth Set: 6-8 reps. Fifth Set: 6-8 reps.

Method # 2 – Drop Sets: This is another great method to implement into your routine.  It will help you build muscle, stamina and muscle endurance. This type of work out consits of doing a particular exercise with a certain weight, then immediatly dropping to a lower weight and proceeding with the same exercise. You can do up to 3 drop sets for maximum results. The rep range may vary when doing this work out, usually it’s best sticking to a selected number of reps for all the drop sets, focusing on 10 clean reps is good enough, the key it’s to fatigue the muscle and that will stimulate the growth.

Method # 3 – Super Sets: Supersetting is a great work out method that will keep your visits to the gym short and fun and will quickly help you BUILD muscle, but a lot of intensity will be required from you to get through this type of training, as it will help you to perform more work in less time while building quality muscle mass. Super sets usually consists of doing 2 or 3 exercises one after another.  For example, if you’re doing chest press, right after you should be moving to incline press. The rep range stays the same as I mentioned earlier and no rest in between.

I hope you all have enjoyed my first blog here at STATUS Fitness Magazine. My Goal is to help, motivate and inspire you all to live a healthier lifestyle and produce quality content that will be valuable and helpful throughout your Fitness Journey.

Best, John Carter Connect with John | Facebook & Twitter.

Stretch To Success.

Stretching is often something that many people forget to do before, during and after their session. Normally, because they are exhausted to do anything else, or when they decide to do it, they tend to rush through their stretches and they don’t get the full benefit of how stretching can help them improve on their Fitness and the benefit it has to offer.

Why do we Stretch? Stretching improves our flexibility; meaning flexibility is the range of motion that is available to a joint or Joints.

Why is it important? It improves muscle balance around the joints, and also improves overall posture. It reduces the chances of being in risk of injuries when playing a sport or performing the “every day activities” as well as working out. Stretching helps circulate blood and oxygen to the joints, keeping them supple and healthy.

The blood itself carries nutrients and vitamins to muscles so they can heal and rebuild. Stretching also flushes the body of toxins and lactic acid that create trigger points (knots) that bind muscle fibers together, preventing the muscle from functioning at its maximum potential. If you don’t have sufficient flexibility in your back, hips and gluteus, you might resort to poor form, compensating elsewhere for that inadequacy, which can lead to injury.

When not to Stretch? Do not stretch following a muscle strain or when you have ligaments sprains. When your Joints are infected, inflamed or you have been hurt. After suffering a recent fracture, you should not be stretching. If you are feeling sharp pains around the joints or muscles, it’s recommended not to stretch because it could get worse.

Here are a few different types of stretches to keep in mind:

Ballistic Stretching: I would not recommend to the Ballistic Stretching but I am sharing this type of stretch so you understand the different types of stretches and have the knowledge and implement the best ones into your training. The Ballistic stretching uses the momentum of a moving body or a limb to force it beyond its normal range of motion, this stretching or “warming up”, consists of bouncing into or (out of) a stretched position while using the muscles as “springs” which pulls you out of the stretched position. As I mentioned above, I would not recommend this as it’s not useful and it can lead to injuries.

Dynamic Stretching: Do not confuse Dynamic Stretching with Ballistic Stretching, Dynamic Stretching involves on moving parts of your body and gradually starting to increase the reach, speed and movement. Which can consists of the controlled movement of leg and arm swings to the limits of your range of motion.

Active Stretching: Active stretching can also be referred as the “Static-Active Stretching” it consists when you hold a position and hold it there for a second or two with no assistance but using the help of your antagonist muscles.

Passive (Relaxed) Stretching: The passive or relaxed stretching as they also called it, can be a great one to implement during your training, its where you assume a position and hold it with another part of your body or by having the resistance of a partner, or another apparatus that will give you that assistance you need.


Static Stretching: Static Stretching consist of stretching a muscle or different muscle groups to the farthest point, and then maintain or holding that position.

Isometric Stretching: The use of isometric stretching is one of the fastest ways to develop increases static and passive flexibility and it’s very effective than either passive or active stretching. Isometric is one of my favorites because it also helps to develop strength in the “tensed” muscles; it also seems to decrease the amount of pain that’s usually associated with stretching.

Fitness tip: It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs!

I hope this blog posting has been helpful and informative to you. Stretching is something I do on a regular basis when I’m not working out. I also stretch while I travel; taking small breaks in between work to stretch and of course, before, during and after my session. You will notice a tremendous different as you start implementing this more often into your regimen.

Best,
John Carter

Connect with John | Facebook & Twitter.

Power up with Spinach Protein Pancake.

Spinach Protein Pancakes.

Yes you heard right!! You will be getting your greens bright & early in the day for Breakfast!

john-carter-recipeIncase you were wondering, you wont be tasting the spinach once the pancakes are done!

Benefits of Eating your Veggies:

Vegetables are high in fiber, one of the most widely neglected bodybuilding nutrients. Fiber is an indigestible carbohydrate that supplies no calories to your body, but it does provide bulk, which slows digestion. This has two essential benefits. First, carbohydrates enter your body more slowly. This helps hold your blood sugar levels in check, keeping energy levels up and “crashes” at bay. When blood sugar levels crash, they cause a spike in cortisol, a catabolic hormone that breaks down muscle tissue and makes recovery more difficult. Second, fiber helps support the absorption of amino acids. It keeps the walls of your intestines clean, making them more efficient. This in turn allows you to get more bang for your buck from your protein consumption.

Recipe:

• 1/4 cup gluten-free oats
Spinach Protein Pancakes! • 2 Tbsp. all-purpose gluten-free flour
• 1/4 cup nonfat greek yogurt • 1/4 cup egg whites
• 1/4 cup vanilla or chocolate protein powder
(I used Vanilla Protein powder by Labrada Nutrition)
• 1/4 or 1/2 cup almond milk • 2 cups fresh spinach
• Cinnamon to taste

Directions:

1. Add all ingredients into your VitaMix or blender and blend on a lower speed for 30 seconds-1 min. until spinach is finely chopped.
2. Pour onto a lightly oiled nonstick skillet, 3 Tbsp. at a time.
3. Flip when bubbles form, about 3 minutes per side.
4. Keep warm in the oven while you cook the remainder of the batter.
5. Top with Earth Balance or butter and maple syrup.
6. Feel Irish.

The photo was my personal Protein Spinach Pancake – Once It was finished, I decided to add some Strawberries, Blueberries & Honey (Healthier than Syrup) and it gave me a great taste to it.

Last but not least, a simple sprinkle of Cinnamon and it’s ready to EAT. :)

Nutrition Facts for Full Recipe:

Calories: 268 Carbs: 34g
Fat: 3g Protein: 30g

I hope you enjoy this recipe – It is indeed one of my favorites & a healthy alternative from the typical oatmeal, egg whites breakfast dish!

Best,
John Carter

Connect with John | Facebook & Twitter.

10 Fitness tips to keep in mind to maximize your results.

10 Fitness tips to keep in mind to maximize your results!

1) Starving yourself, not eating the right food, doing 2-3 hours of cardio everyday, not adding resistance training into your program and not resting, its not the way of losing unwanted fat. It is one of the most popular mistakes those do when wanting to lose a few pounds. It is important to treat your body right and avoid putting it through a state where certain damages can occur such as Metabolic Damage and more. Weight loss its an ongoing journey of hard work and dedication. Focus on eating well, fueling your body properly, adding a mix of resistance training (weights) and cardio and most of all scheduling a day of rest. Your body is a living organism, it needs the adequate rest to respond and recover from intense training. Stick to a method of training that works for you and if something doesn’t work, find something else that does. Trial and error is a learning experience rather than failure. Enjoy the journey, work hard and trust the process. Results will come.

2) Remember to train with a purpose. Don’t get to the gym and start wondering around thinking what type of exercises, sets and reps you are going to do. Don’t get distracted and focus on your Goal and what you want to achieve. Additional to your training, it is important to know what are you training for, weather it may be to put on some muscle mass, lose weight or just looking to maintain. It is important to know what you are doing before you step into the gym.

3) Each time you get off track, get right back on ASAP. Don’t give up. Telling yourself that you have to be perfect forever is unrealistic since we all make mistakes. Embrace the good and bad days and stay positive but make sure you always give it your best.

4) It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.

5) Appreciate the incredible opportunity you have to become fit. You have to prepare your meals, but many have no meals to prepare. It’s hard to train before or after work, but many are out of work. Lifting weights takes effort, but some can’t even lift their body from a wheelchair or bed. This is a privilege, so make the absolute most you can out of it. From that perspective, there are no failures; only opportunities.

6) Shaping a new you isn’t about days or weeks. It’s an ongoing effort that can provide lifelong benefits. While it’s gratifying to know that your fit, lean look turns heads, the boost in energy and confidence is even more rewarding. Your pursuit of perfection through diet and training requires real Personal True Strength! Never. Give. UP!

7) Don’t be embarrassed if you are new to the gym, are out of shape, or overweight. Everyone has a story and we all had to start somewhere. The Key is to enjoy the journey, work hard and stay consistent.

8) We all want instant gratification. Take it one day at a time and on days where you think things aren’t changing fast enough, take a look back and see how much you have improved. Every small step is a step moving in the right direction-no matter how long it takes. The moment when you want to quit, is the moment when you need to keep pushing.

9) LADIES…DO NOT be afraid of lifting weights. You will not be bulky or manly. But you will have the ability of reshaping your body in tremendous ways. Don’t just settle with cardio. Focus on hitting those weights and challenge yourself daily.

10) The longer you have to wait for something, the more you will appreciate it when it finally arrives. The harder you have to fight for something, the more it will be worth to you once you achieve it. And the more pain you have to endure on your journey, the sweeter the arrival at your destination. Most great things don’t come easy, but they are worth waiting for and fighting for.

Best,
John Carter

Connect with John | Facebook & Twitter.

Embrace The Change – Enjoy The Journey.

Health and Fitness is a lifestyle and an ongoing journey to become better physically and mentally. Embracing the change and enjoying the journey are the two most important aspects, as we are all training for certain goals and wanting to achieve them. While we know it will take some time to achieve them we have to be honest with ourselves and set short and long term realistic goals that will keep us focused in what we want to conquer.

The beauty about Health and Fitness that not only we will be improving our bodies but we will also be improving our mental strength, as we get stronger, fitter our self confidence will be improving as well and we can take this into the real World to take on into any challenge that is thrown our way, knowing that no matter what we will overcome that obstacle and rise above it.

Evaluating your journey it is one of the aspects within the fitness industry that all of us should do weekly or even monthly, it is a part of our journey that we have to evaluate our training, nutrition, habits and what changes we can make to it so we can improve and keep going into that momentum of progress, many gym-goers have the tendency of not evaluating their journey, they fall behind and then they quit because they haven’t seen the results they want. It is important to understand that results don’t happen overnight, but they will come with hard work, dedication and consistency and being patient through this process should be your number one focus.

Remember, “Fitness it’s not something you achieve and forget, it’s something you attain and maintain. It is a Lifestyle, it’s a Passion, it’s a Choice, it’s Determination, it’s a Dream, it’s Disciple, it’s Motivation. Remember this and Enjoy the journey!”

Tips on achieving a Successful Body Transformation:

1. Set Targets: Set realistic Goals, short term and long terms, most important they need to be realistic, do not give up because you haven’t obtained your ultimate goal, but if you focus on the short term goals you will be working your way up to achieving your ultimate one, stay focused.

2. Plan your eating: Its easy to underestimate your nutrition and focus on the physical training, but remember what you eat is the foundation of everything.

3. Remaining Positive: Embrace the lifestyle change and the journey and remember to attack each day with confidence, don’t be paralyzed by fear of failure or of the unknown.

4. Measure Results: A great way to notice your fitness progress and physique changes by taking photos of your physique, you will be able to see the changes on your body. Do not worry about the number on the scale, record your body fat and measure different spots of your physique, you will have a clear vision of the progress you’ve made. Don’t look at how far you have to go, but look at how far you’ve gotten.

5. Change Habits: Bad habits like not getting enough sleep, or constantly eating bad food will set you up for failure, think of your goals and stay on course and surround yourself with people who will motivate and inspire you to take care of your Health.

6. Don’t look for “Quick Fixes”: Focus on the long term satisfaction instead of the short term quick fixes. Don’t rely on the magical pill that will “help you” lose the weight, but rather focus on staying consistent with your nutrition, training and sound supplementation to help you achieve the BEST YOU.

The longer you have to wait for something, the more you will appreciate it when it finally arrives. The harder you have to fight for something, the more it will be worth to you once you achieve it. And the more pain you have to endure on your journey, the sweeter the arrival at your destination. Most great things don’t come easy, but they are worth waiting for and fighting for.

Best,
John Carter

Connect with John | Facebook & Twitter.