Archive for March, 2010
5 Fat Loss tips
by craig on Mar.05, 2010, under Personal Training Tips, Vancouver Personal trainer Tips
- Are you ready for the 21 day fat loss challenge with Precision Athletics Vancouver?
For those of you taking on our fat loss challenge here are five tips:
5) Resistance training- if you are doing mostly cardio you need to add weights. If you are doing weights , spice it up. For fat loss, the best is to do circuit training mixing weights and cardio. You would perform high intensity interval training and a full body weight program. Choose multi joint compound exercises such as lunges with a bicep curl vs. just standing bicep curl.
4)Cardio Training- Do High intensity intervals i.e. sprint and recover. Look at the body of a sprinter football player who sprints (WR or RB) vs. body of a marathon runner. After a good warm up I like 10 minutes of sprinting 20 seconds on with a 10 or 20 second recovery interval.
3)Essential Fats- If you are not eating enough essential fats (Omega 3-6-9) your body will hold onto your stored fat. Most of the important Vitamins are fat soluble, so to survive your body will hold onto fat if enough is not coming in. It does this so it can use the fat to transport fat soluble vitamins into the cells. Dr. Udo of Dr. Udo’s oil recommends 1 tbsp per 50lbs bw per day of his 3-6-9 blend. Add essential fats to every meal or snack with avocado, nuts or seeds.
2)Protein- Have lean protein with each meal and snack. try preservative free turkey slices or boiled organic free range eggs for snacks.
1)Carbs- Eliminate: sugar, grains (yes including Kamut and Ezekiel etc.) and flour (pasta, crackers). Instead get all your carbs from fresh fruits and vegetables, preferably organic. You can literally eat as much fruits and vegetables as you like. I am not talking about juice (which has the natural fibre removed) whole unprocessed is always best.
Try all of these for the 21 days and I guarantee you will be amazed with the results!
Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com
Goal Achieved!
by craig on Mar.05, 2010, under My Training
Vancouver Personal Trainer Craig Boyd meets hisgoal of a 400 lb deadlift @ 170 lb bw =235% of bw
I blogged a while back about wanting to deadlift 400lbs. It has been a goal for some time. I got serious a couple months ago and started concentrating on my heavy lifting. I researched and found a great program from The Performance Journal at Catalyst Athletics. Quite a simple program you do 3 sets eachrkout (not including warm up). You do 5’s one week, then 3’s one week, then singles one week. Each set you increase the weight with the last set being 5 lbs higher than your previous workout of that rep range. I followed this program 2x a week splitting up squats and deadlifts and bench press and overhead press. I have 6 consecutive weeks of personal bests on every lift and it culminated with this 400lb deadlift that felt pretty easy. Looking forward to some new PB’s coming up. In the mean time I have neglected metabolic conditioning so next goal will come there. I want to break 45 mins for a 10k and the grouse grind this summer. I am adding back in more CrossFit WOD’s and keeping the heavy lifting. Will keep readers posted on progress…..
Craig Boyd is one of Vancouver’s top personal trainers, boot camp, and CrossFit instructors. Check out his websites http://www.precisionathletics.ca/ and http://www.precision-bootcampvancouver.com
