Charles GymCharles GymOnline Training Journal - MMA Discussion - Weight Training Discussion - Personal Training - MMA Videos - Weight training videos - MMA links - Health links Articles
Welcome
2010-02-01 19:51:00 First Post!! Lots of health, nutrition, and body composition tips to come! [[ This is a content summary only. Visit my website for full links, other content, and more! ]]
Stress Reducing Tips
2007-10-09 13:14:00 ..., I found some interesting things about this when I recently consulted a professional English soccer team. It turned out that when they played a game on Saturday it took them until Wednesday for their sleep patterns to return to normal. In other words, they're jet lagged once per week, even when playing at home! I told the athletes that when they go back to their hotel rooms they should unplug everything ? TV, alarm clock, etc., and turn off their cell phones. Get rid of the electrical magnetic fields. Then make the room as dark as possible and wear an eye mask. The next day I thought the guys were going to kiss me. They said it was the first time they felt they'd really slept. We're designed to live in caves. It should be pitch dark. And cell phones emit radiation. Get rid of these things and you'll reduce stress and sleep better. Making your bedroom the Bat Cave alone will increase the amount of melatonin and GH you produce when you're asleep. That alone will make you... More About: Tips , Stress
Daily Food Log
2007-10-08 14:31:00 Thanksgiving marks the start to annual weight gain. But it doesn't have too. You see, people on average gain 10lbs of body fat per year after the age of 25. A number of factors come into play, such as a decrease in metabolic rate, and increase in cortisol secretion. But the two most prevalent causes for annual weight gain are lack of physical activity and poor dietary habits. Physical Activity The number one excuse for not making it not the gym during the holiday season is time... Time is not the problem, the individual is. You can not expect to follow your normal gym routine (5-10 min warm-up, 30-50 min weights, and 10 minutes cool-down), when working on a limited schedule. You need to maximize time inside and outside the gym to be successful this winter. Lets look at a typical weight training schedule; Day 1 - Weights for 60-75 minutes Day 2 - Cardio for 20-30 minutes Day 3 - Weights for 60-75 minutes Day 4 - Cardio for 20-30 minutes Day 5 - Weights for 60-75... ... More About: Daily , Food
The Ultimate Fighter "Team Hughes Vs Team Serra" Episode 3
2007-10-04 21:30:00 Available at Charles MMA http://charlesmma.blogspot.com/2007/10/ul timate-fighter-team-hughes-vs-team.html [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Episode , Team , Ultimate , The Ultimate Fighter , Serra
Fish Oil and Body Composition
2007-10-04 15:36:00 Unfortunately, these two papers are the only published studies using humans that has looked at how omega 3 fatty acids can affect our ability to burn fat and ultimately change body composition. In this study, six subjects were fed a control diet for 3 weeks. During these 3 weeks they showed up at the lab and ate as much as they wanted of whatever they wanted. The researchers simply recorded everything they ate, and in what amounts. After a short washout period the subjects were once again fed at the lab for another 3 weeks. This time around they received the exact same meals as they ate during the control period with one very important exception. Every day of this 3-week period, 6 grams a day of saturated and omega 6 fatty acids in their food was replaced with 6 grams of omega 3 fatty acids (fish oil). In the first paper that came out of this study, the researchers looked at how the fish-oil diet would impact fat oxidation following carbohydrate ingestion in 5 of those... [[ Th... More About: Body , Fish , Composition , Position
Health Tip: Melatonin as an Anti-Aging Remedy
2007-10-02 01:20:00 People who are depressed and have a hard time sleeping at night often have very high cortisol levels. Melatonin can help counter the ill-effects of cortisol and induce sleep if taken at bedtime. The problem is that most people take too high of a dose. Again, start low at around 1-2 mgs and work your way up from there.[1] [1]Dr. Eric Serrano [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Health , Aging , Anti , Toni , Remedy
Must Read Article: Determining the Maximum Dietary Deficit for Fat Loss by
2007-10-02 01:13:00 The following is only a small sample of the original article available here: http://mindandmuscle.net/articles/lyle_mc donald/maximum_fatloss Determining the Maximum Dietary Deficit for Fat Loss by Lyle McDonald The Question A long-standing question in my mind has been, “What is the optimal (or maximal) deficit for a fat loss diet?” Yes, I know I’m not the first to address the issue but I’ve always wondered if we couldn’t figure out exactly what an optimal deficit might be on a diet, rather than relying on annoying trial and error. I’m sure readers are familiar with previous approaches but let’s run through them quickly. The simplest (read: totally retarded) method of setting calories on a diet is to give everyone some fixed amount. Usually women get 1200, men get 1500. How such an intake can magically be correct regardless of bodyweight or activity, I have no idea. But apparently a 300 lb man and a 150 lb man should both eat an identical amount and that amount is 1... More About: Article , Read
Exercise of the Month: October 2007
2007-09-30 21:22:00 Barbell Reverse Lunge Preparation From a rack with barbell upper chest height, position bar on the back of the shoulders and grasp barbell to sides. Dismount bar from rack. Execution Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat by alternating rear lunge with opposite leg. Remember Keep torso upright during lunge; flexible hip flexors are important. Forward knee should point same direction as foot throughout lunge. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps. Bonus: Target the Hips with a Reverse Crossover Lunge [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Exercise , October 2007 , October , Month , Mont
Band Stomp to Activate the Posterior Chain
2007-09-30 03:47:00 Here's a good movement for teaching proper initiation of the posterior chain and enhancing sprinting speed. Wrap a Jump Stretch band over the bar; the higher you set the bar, the more tension you'll have on the band. Your set-up shouldn't put you in a position of having to strain like crazy to stomp the band; it's more important to be able to feel the hamstrings and glutes kicking in as you rapidly extend your thigh. It shouldn't be an exaggerated backward stomp; the band should graze the front of your hip at the end of the range of motion. Allow the band to pull you back to the starting position after each rep and then rapidly stomp again. You can do this for individual reps at a controlled pace if you're just teaching activation patterns, or you can shoot for as many reps as possible in a certain period of time (you'll need to be fast). Regardless of the method you choose, there is NOT lumbar hyperextension; the torso remains upright and the thigh extends. If you're.... More About: Band , Chain , Activate , Hain , Activa
This Week in MMA 09/23-09/29
2007-09-30 03:21:00 SundayInside MMA Episode 2 - http://charlesmma.blogspot.com/2007/09/in side-mma-episode-2.htmlUFC 76 Video Archive - http://charlesmma.blogspot.com/2007/09/uf c-76-video.htmlUFC 77: "Hostile Territory" Preview Video - http://charlesmma.blogspot.com/2007/09/uf c-77-hostile-territory-preview-video.html MondayCage Rage 23 Results - http://charlesmma.blogspot.com/2007/09/ca ge-rage-23-results.htmlJardine Post Fight UFC 76 - http://charlesmma.blogspot.com/2007/09/ja rdine-talks-ufc-76-video-interview.html TuesdayCharles MMA Subscriber Bonus - http://charlesmma.blogspot.com/2007/09/ch arles-mma-subscriber-bonus.html ThursdayUFC 76 Nakamura Testing Positive for Marijuana - http://charlesmma.blogspot.com/2007/09/uf c-76-nakamura-testing-positive-for.htmlUF C 76 Fighter Pay-Day - http://charlesmma.blogspot.com/2007/09/uf c-76-fighter-pay-day.html FridayUFC 77 Website Launch, and Announced Fight Card - http://charlesmma.blogspot.com/2007/09/uf c-77-website-launch-and-announced.htmlUFC 77 Betting Odds... More About: Week
The MMA Weight Training and Nutrition Guide
2007-09-28 22:07:00 Charles Gym The MMA Weight Training and Nutrition Guide - Improve striking power - Improve flexibility to nail those tough submissions - Learn how to cut weight - Increase MMA specific cardiovascular endurance - Accelerate body composition goals - Become a more complete fighter Available Spring 2008 The table of contents is available for download: http://www.megaupload.com/?d=YF0A4IYV Sample: ... Part II: Program Design and Principals Chapter 1 ? Periodization Chapter 2 ? Range of Motion Development Chapter 3 ? Maximal Strength Development Chapter 4 ? Endurance-Strength Development Chapter 5 ? Power Development Part III: Training Program Chapter 6 ? Off-Season Training Guide Chapter 7 ? 12 Weeks Out Training Guide Chapter 8 ? Fight Day Training Guide Chapter 9 ? Exercise Index [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Weight training
Complexes!
2007-09-28 18:09:00 The following is only a small preview of the workouts available in this e-book. Sample Dumbbell Complexes I ? Complete (3-4 sets) 1. Hammer curl x 10reps/per arm 2. Shoulder press x 10reps 3. Stiff leg deadlift x 10reps 4. Clean to shoulders x 10reps 5. Front squat x 10reps 6. Bent over row x 10reps 7. Long step dynamic lunges x 10reps/per leg 8. Upright row x 10reps 9. Short step split squat x 10reps/per leg 10. Standing calf raise x 10reps II ? Time Efficient (3-6 sets) 1. Cheat front raise x 8reps 2. Sumo stance squat x 8reps 3. Push press x 8reps 4. Romanian deadlift x 8reps 5. Bent over row x 8reps 6. Short step split squat x8reps/per leg III ? Explosive (2-6 sets) 1. Jump squat x 6reps 2. Wide grip snatch x 12reps 3. 90 degree power lunge x 12reps/per leg 4. Push-up to stand x 6reps 5. Offset stance stiff leg deadlift x 6reps/per leg 6. Renegade row x 12reps/per arm 7. Crunch x 18reps E-Book Available for Download http://www.megaupload.com/?d=77LLPOHR Sample Barbell... [...
The Ultimate Fighter "Team Hughes Vs Team Serra" Episode 2
2007-09-28 18:03:00 Available at Charles MMA TUF 6: Episode 2 [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Team , Ultimate , The Ultimate Fighter , Serra
A Roll of the Dice; An Advanced Fat Loss Routine
2007-09-25 21:56:00 DISCLAIMER The author and publisher of this material are not responsible in any manner whatsoever for any injury that may occur through following the instructions contained in this material. The activities, physical and otherwise, described herein for informational purposes only, may be too strenuous or dangerous for some people and the reader(s) should consult a physician before engaging in them. Charles Gym: A Roll of the Dice Advanced Fat Loss Routine Preview, the download link is available below. Using an ordinary 6 sided die, you will make 3 rolls to determine your workouts. The workouts will place a heavy emphasis on the metabolic systems leading to increased cardiovascular conditioning (great for MMA) and strengthendurance. Rest interval will be prescribed and must be adhered to for maximum results. This workout program is to be performed on alternating days; with traditional metabolic conditioning exercise on off days. The template will look as follows: ? Day 1 ... More About: The D , Vance
Be Big Program
2007-09-24 12:03:00 Be Big Program - A 4 Day Body Part Split for Mass -By Charles Gym This workout includes: A diet/supplement plan. A 4 day weight training program designed to increase muscle hypertrophy and density. A cardiovascular prescription to keep your heart and lungs strong and healthy. A flexibility program designed to correct common muscle tightness imbalances, improve ROM, and accelerate recovery. On a 4 week cycle, you can expect: Body weight gain of 5-10lbs! Increase of 3-8lbs lean body mass! Decrease body fat by 1-3%! Increase in resting metabolic rate! Improved cardiovascular/respiratory fitness! Download the program: http://www.megaupload.com/?d=9TJLX70H [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Gram
This Week in MMA 09/16-09/22 from Charles MMA
2007-09-24 05:05:00 A weekly summary of posts from http://charlesmma.blogspot.com/ UFC 76 "Knockout" Results and UFC videosUFC 76 Knockout Countdown VideoUFC 76 StorylinesUFC 76 Countdown on SpikeUFC 76 Preview: Chuck "The Iceman" Liddell vs Keith "The Dean of Mean" JardineUFC 76 Preview: Mauricio "Shogun" Rua Vs Forrest Griffin Inside MMA: Episode 1 with Chuck Liddell Ultimate Fight Night 11 UFN 11: "Florian Vs Thomas" Results and VideoUFC Fight Night Weigh-In ResultsFight Night 11: PreviewWeigh-ins on Sept. 18th The Ultimate Fighter 6 Episode 1TUF 6: Teams Announced and Website Launch And much, much, more. Visit Http://Char les mma.blogspot.com [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Week
UFC 76 Knockout Fight Videos and Results
2007-09-23 18:07:00 AVAILABLE AT CHARLESMMA http://charlesmma.blogspot.com/2007/09/uf c-76-knockout-fight-card-results-and.html [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Videos , Results , Fight , Knockout , Result
Fruit and Vegetable Serving Size
2007-09-22 17:43:00 Various fruits and vegetables offer a plethora of antioxidants, vitamins and minerals, and fiber. Buying fresh fruits and veggies will undoubtedly provide a fuller flavor compared to frozen, but in the end just eat them and quit being so stubborn. Here's a list of some vegetables and fruits and their appropriate serving sizes: Vegetable s 1/2 cup green pepper 1/2 cup red pepper1/2 cup onion 1/2 cup mushrooms1 cup broccoli 1 cup cauliflower 1 cup cucumber1 cup zucchini 1 cup beets 1 cup radish 1 cup celery1 cup pumpkin 10 olives 10 baby carrots 10 snap green beans 10 medium asparagus spears Fruit s 1 medium pear2 large peaches1 large banana15 strawberries1 cup raspberries1 cup diced watermelon1 cup diced honey Dew1 cup diced cantaloup2 plums15 grapes1/8 cup raisins1 large kiwi1 nectarine15 cherries3/4 cup blueberries3 dates1 large fig2 lemons3 limes1 large grapefruit1/3 cup coconut1 mango1 small papaya The important thing is to consume the vegetables and fruits that are most...... More About: Size , Healthy
Total Blog Directory Listing
2007-09-22 15:27:00 Sports Blog Directory Total Blog Directory [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Listing , Tory
Healthy Diet Tips
2007-09-21 17:24:00 Step one in correcting your dietary imbalances The simple tips outlined below will enable you to get very close to your ideal body shape/size. The key to success on such a simple diet is consistency. You need to make sure you follow these tips 95% of the time. If you are eating 7 meals each day, you can have 2 meals, and 1 snack that don't folow these guidelines and still achieve success. The tools have been provided, now you need the willpower to follow through. In a future article, I will discuss how you can calculate your caloric intake to fine-tune and individualize this diet plan. The Habits 1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals* per day. 2. Eat complete (containing all the essential amino acids), lean protein with each meal. 3. Eat fruits and/or vegetables with each food meal. 4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals. 5. Ensure that 25-35% of your.... More About: Diet , Tips , Healthy , Heal
TUF "Team Hughes Vs Team Serra"
2007-09-21 03:54:00 Episode 1 Check back each week for the new episode [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Team , Serra , Hughes , Hugh
Ultimate Fight Night 11 Results and Videos
2007-09-20 20:43:00 UFN 11 Video, follow the link below! Charles MMA Bonus: UFC Fight Night 11 "Kenny Florian Vs Din Thomas" Videos and Results [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Ultimate
How To Increase Productivity at the Office
2007-09-19 21:59:00 What can you expect? * a 46% increase in productivity * team work * dedicated employees * an dramatic increase in office moral How? Hire Terry Tate: Office Linebacker What did OSPN have to say about Terry? Office Athlete of the Century [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: The Office , Productivity , The O
Post Workout Shake
2007-09-19 02:29:00 Justin Harris from EliteFTS.com discusses post workout nutrition [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Workout , Post
Correcting Dietary Imbalances To Accelerate Fitness Goals : Perceived Intak
2007-09-18 22:01:00 My Diet Is Great? Not a day goes by where I don't hear one of the following: "I eat really well." "My diet is fine." "I make great food choices." "My dinner was healthy." The reality is that most people aren't making good nutritional choices and most have no idea what they're eating. If you're eating so well, then why are you 20 pounds overweight? If your diet is so flawless, then why do you always feel lethargic and have low energy? If you make such great nutritional choices, why haven't you, while standing, been able to see your penis in over five years? Most people have no idea what they're eating or how much. Numerous data has shown that people tend to under-report how much they really eat. Check out this info from Dr. John Berardi: Food Group Servings: (Perceived intake versus actual consumption.) All numbers refer to servings per day. Females 25 - 50 Grains Perceived (P): 2.9 Consumed (C): 4.6 Fruits P: 2.3 C: 0.8 Vegetables P: 2.5 C: 2.0 Milk P: ... More About: Fitness , Goals , Rate , Dietary , Balan
Charles Gym Site Updates/Announcements
2007-09-18 01:40:00 Announcements Char les MMA I am very pleased to announce a new website dedicated to MMA Discussion, Event Results and Videos. In an effort to keep the site content specific, Charles Gym will only cover major UFC News and Results/Videos. Please add http://charlesmma.blogspot.com/ to your favourites list. Site Updates Charles Gym MMA Archive Located in the UFC Headquarters section of the main page. Right side bar, main page. Featured Product/Reccomended Reading A product I personally use to maximize my results in the gym. Strength training books I highly reccomend for anyone from the average gym rat to the elite athlete. Left side bar, main page. Exercise of the Month A great exercise/series of exercise to help you reach your personal fitness goals. Variety keeps you motivated! Try a new exercise today! Right side bar, main page. Weekly Training Tip Weekly training tip updates. Check back often. Left side bar, main page. Personal Training Specials Extreme Fitness/GoodLife Training...... More About: Anno
Charles Gym MMA Archive
2007-09-17 21:25:00 UFC EventsUFC 74UFC 75UFC 76UFC 77 The Ultimate Fighter TUF 6 UFC Fight NightFight Night 11 WEC EventsWEC 29 Elite XC EventsUprising [[ This is a content summary only. Visit my website for full links, other content, and more! ]] More About: Archive , Charles , Char , Hive
UFC 76 Preview: Chuck "The Iceman" Liddell Vs Keith "The Dean of Mean" Jard
2007-09-17 05:39:00 Chuck ?The Iceman ? Liddell is back on the hunt for the UFC Light Heavyweight Championship, but a huge obstacle stands in his way in the form of Keith ?The Dean of Mean? Jardine. These two knockout artists will go head to head in the main event at UFC 76: KNOCKOUT. Also on the card, former PRIDE FC phenom Mauricio ?Shogun? Rua makes his UFC debut as he goes head to head with Forrest Griffin. Plus, Diego ?Nightmare? Sanchez returns to face Jon Fitch, who will step into the Octagon with an incredible 13 fight win streak. UFC 76: KNOCKOUT will be live from the Honda Center in Anaheim, CA ? Saturday, September 22. UFC 76 Preveiw: Chuck Liddell Vs Keith Jardine [2] Chuck Liddell Nickname: Chuck, The Iceman Height: 6'2" (1.88m) Weight: 205lb (93kg) Record: 20-4-0 (win-loss-draw) Fighting out of: San Luis Obispo, California Team: The Pit Charles David 'Chuck' Liddell (born December 17, 1969 in Santa Barbara, California), also known as "The Iceman" is a mixed martial artist who... More About: Preview , Chuck
Elite XC Uprising Event Results and Videos
2007-09-16 18:15:00 Icon Sport middleweight champion and former UFC contender Robbie Lawler added another label to his resurrected career: Elite Xtreme Combat middleweight champion. Lawler, who (with teammate Jacob Hey) became one of the first fighters to compete under the new Team Matt Hughes affiliation, scored a third-round TKO of Murilo ?Ninja? Rua at tonight?s main event of the ?EliteXC: Uprising ? show. The event aired on Showtime and took place at the Neal S. Blaisdale Arena in Honolulu, Hawaii. Additionally, controversial (though popular) fighter and former UFC competitor Nick Diaz made a successful return to action after a six-month absence stemming from a PRIDE 33 drug suspension. After defeating PRIDE lightweight champ Takanori Gomi (in a non-title fight) via gogoplata, Diaz was told by the Nevada State Athletic Commission announced that he had tested positive for marijuana. Looking a little rusty, Diaz eventually scored a close split-decision victory over B.J. Penn student Mike Aina. Al... More About: Videos , Event , Results
The Tabata Method
More articles from this author:2007-09-13 21:12:00 Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly. This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner: 1) For twenty seconds, do as many repetitions as possible. 2) Rest for ten seconds 3) Repeat seven more times! That's it! You're done in four minutes! My favourite Tabata exercise is the Thruster. Take two dumbbells and hold them at shoulder height. Squat down, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or... More About: Method 1, 2, 3 |
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