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TRAINING TO FAILURE

Training to muscle failure is one technique that can bring a challenge to your body. But if overused, it can lead to overtraining and fatigue, so it should be well-planned and used sparingly. With that said, training to failure can be a catalyst for reenergizing your fitness program and reaching new levels of muscular development, performance and athleticism.

Suggestions for Using Muscle Failure in Your Routine
There are a number of ways to incorporate muscle failure into your workout. Here are a few examples of what this might look like:

  • Try to go to failure on your last set of a given exercise. For example, it you have performed 3 sets of 25 pushups, attempt as many repetitions as you can safely perform on your 4th set.
  • Lessen the amount of weight you use. If you performed 2 sets of 8 Lat pull-downs at 135 pounds, decrease the weight by 20 pounds and perform as many repetitions as you can to reach muscle failure.
  • Choose only one exercise per session to apply this method. If your chest workout consists of flat bench, incline bench, and cable crossovers, use this method on the last set of crossovers.
  • Avoid this method on exercises where you are capable of using heavier weights unless you have a spotter. Examples of this would include any type of bench press or squatting exercise.

– Rick

Get Off Your Diet And Win!

Here are some basic tips I’ve accumulated over the past 15 years that have helped my clients get off the “diet” syndrome and onto the path of a healthy eating lifestyle.

Eating Habits:

  • Eat five times per day (three meals and two healthy snacks between meals). Be consistent everyday. Example (1500 Calorie Plan): Breakfast: 500 calories; snack: 100 calories; lunch: 400 calories; snack: 100 calories; supper: 400 calories.
  • Eat something every three to four hours.
  • Try to eat more early in the day to prevent overeating in the evening.
  • Always eat breakfast!
  • Sit down when eating, and put all foods, even snacks, on a plate.
  • Try not to eat when watching TV or when at the computer.
  • Get junk foods out of the house! Vegetables and fruits are very healthy snacks.
  • Drink plenty of water. Six 12 oz servings per day are recommended.
  • Limit “empty calorie” drinks (regular and diet pops) to one or none per day.
  • Make a nutritional lifestyle change. Your successes won’t endure if you’re always “on a diet”.
Cutting Calories:
  • Portion control is essential. Keep meat, poultry and fish portions to 4 – 6 ounces. Pastas and rice should total no more than two cups prepared. Limit breads to one – two slices each day.
  • Be aware of calories in condiments.
  • Even fat-free and sugar-free foods have calories. Use portion control.
  • When eating out, order half-size portions, or order a healthy appetizer and salad, or soup and half a sandwich.
  • Follow the serving sizes on packages of foods to keep the portions in check.
My best to you in leading a healthy and fit lifestyle!
Rick