Volume weight training

Volume is defined as the amount of weight x the number of reps.

It is a good idea to periodically look at your total volume  per a workout and make sure it exceeds your average for that exercise and exceeds the last time you measured your volume.

What exercises are best, those off machines such as BB squats, deadlift, pullups bent over rows, pushups, lunges, and squat shoulder presses.
Would not consider leg press for lower since the body is stationary.  When selecting lower body exercises consider those without back support and/or you are lowering the glutes towards the floor .

Bench press is a strength exercise and if i look at volume for chest, i will look at the bench, but prefer dumbbell chest since more muscles are involved in a dumbbell chest press than a barbell chest press.

Volume is a good way to measure not only strength but endurance.   It does require strong mental drive to push beyond confort zones.

Top Training Time-Wasters

  1. Light weights lots of reps: If you want to increase strength, raise your metabolic rate, and have more definition put the 2 or 5 pound DBs down.  Failure or fatique should come at no more than 15 reps
  2. Failing to Plan:Make a list of 8 to 12 exercise so you don’t wander around the gym.
  3. Poor Form
  4. Too much resting: No more than 30 to 90 seconds between sets
  5. Social butterfly: Partner is great but make sure your attention in on the training not chatting.
  6. In a rut:  Change up routine
  7. Reading or watching TV: Preoccupy your mind by reading or TV is fun, but chances are you are not putting in your hardest effort.   Focus and push harder.
  8. Muscle isolation: Bicep curls or leg curls are isolators.  Perform exercises that use many muscles such as pushups, DB rows, Squats.

To Bicep or Tricep, that is the question? Round Rock, Pflugerville Personal Trainer

Should more be spent on working the biceps or triceps?  The bicep is consider the vanity muscle, they get noticed more so alot of people spend alot of time working biceps more than triceps.

The triceps are the much bigger of the two muscle groups.  If you are doing bi’s and tri’s on the same day, spend more time on the triceps.

A great way to build strong triceps are dips. But do dips as you would chest press, pile on the resistance and then struggle thru a hardcore set.

So if you doing dips from a dip station add on the weight.   From a bench, feet up, pile on the weight.   Make sure you finish full range of motion on each rep.

Another great exercise is very narrow pushup off a medicine ball.  If these are easy, elevate your feet.   Weighted sand bags can also be added to increase resistance.

Trainers meal plan week of June 7th

5:30am            Mini breakfast: ¼ c of dry oatbran cereal, 8oz mootopia skim milk 1 Tbsp flax seed meal and ¼ blue berries

8:30am:           ¼ c of dry oatbran cereal, 8oz mootopia skim milk   ¼ blue berries
Plus protein shake: 1 scoop protein and 8oz cold water

10:30am:         ½ c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola

12:30               Either: 4 oz boars chicken breast with oroweat   or 4 egg whites, ¼ c ff cheese, & Thomas lite multigrain English muffin  w 1 tbsp almond butter

 3pm:                Either:  c cottage cheese, ½ c berries, 1/4c Barely fit almond vanilla granola  or ½ chicken breast sandwich (1 slice of grain bread)

5pm                 protein shake: 1 scoop vanilla protein and 8oz cold water, ice, 2 cups of spinach, ½ c plain ff greek yogurt & few fresh berries

7pm                 Dinner: EITHER: 4 oz of grilled tuna steak or 4 oz stirfry shrimp with either: 3 oz sweet pot or 1 c cooked high grain pasta and 2 c of greens

9pm:                If hungry: ½ apple with tbsp almond butter

Round rock personal trainer.. best fat loss foods

10 of the Best Fat Loss Foods in no particular order
1. Salmon (wild caught preferred) & Sardines – High protein, good essential fats, and lower mercury content unlike most fish.
2. Berries (blueberries, blackberries, raspberries)– Low sugar, and a potent source of antioxidants
3. Bison– All the best elements of chicken and red meat rolled into one (no, bison is not an animal that is part chicken and cow). It is low fat like chicken, and loaded with nutrition like beef.
4. Cruciferous vegetables (cauliflower, cabbage, broccoli, kale, etc)– low amounts of starch compared to fiber and phytonutrients that help estrogen metabolism.
5. Eggs (lose all or some of the yolks if you have a ton of fat to lose)– The yolks are one of the most nutritious foods on the planet and the whites are the perfect protein. If your doctor still thinks eggs raise cholesterol in everyone and that cholesterol causes heart disease, please give him or her a recent nutrition book to replace their 1980’s medical library.
6. Greens (lettuce, spinach, chard, kale, dandelions, etc)– Almost negative calorie with power packed nutrition
7. Water veggies (celery, cucumbers, etc)– Eat a dump-truck full of this stuff and you probably still won’t break 1,000 calories.
8. Apples– Great for a sweet tooth, loaded with water and soluble fiber and plenty of nutrition.
9. Boneless skinless chicken breast– low fat, satiating, and every ones favorite protein.
10. Cocoa powder– Virtually zero calories, high fiber, and loaded with bioactive compounds that raise energy, blunt hunger, and reduce cravings. Add 1 tablespoon to a mug, pour hot water on top while stirring and you have the world’s best diet aid. It also lowers blood pressure, has the same blood thinning effect as aspirin, balances blood sugar, and more.

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SWAT Track dolly runs at Cedar Park Boot Camp

This is a deceiving exercise…

It looks much easier than it is..

when you get about 1/3 around the track,
fatigue sets in and that  is when very heavy
breathing begins.

Runners slow down as if they are
running in mud or water..

Any comments??? have you tried these?

Cardio myth #1.. regarding weight loss.

Myth 1: Doing Tons Of Cardio Is The Best Way To Lose Weight.

When we want to lose weight, we think about burning as many calories as possible—and logging endless miles on the treadmill or flights of stairs on the stair-master seems like the way to do it. Though traditional cardio workouts will help you create a daily calorie deficit, they’re not your best bet long-term.

The more lean muscle mass you have, the more calories you burn even at rest—meaning you contribute to that caloric deficit just by living—and to really build that muscle, you need to strength train. Cardio can actually burn both fat and muscle, so doing too much can actually decrease your muscle mass, slow your metabolism and undermine your ability to lose weight, Niren says.

Worse foods for FAT LOSS: Pflugerville, Round Rock, Georgetown, Hutto, Cedar Park Fitness Bootcamps

Jade Teta ND, CSCS

There is an argument that is increasingly being made, that is fat cannot store fat. While we agree carbs are the biggest issue when it comes to reaching your fat loss goals, fat DOES store fat. When you think about fat loss many say it is all about hormones and others claim it is all about calories. Both are true. Fat is rich in calories AND it impacts hormones that signal fat storage, but things really go wrong when fat and carbs find themselves mixed together.

The idea that fat does not store fat is an old argument. It is the basis of one of the most popular diet books ever, The Atkin’s Diet. This idea comes from the fact that fat, by itself has little impact on the major fat storing hormone insulin. This is true….kinda…..we will get to that in a minute. It also makes the assumption that insulin is the ONLY fat storing hormone and that calories don’t matter at all. While we would agree hormones are the drivers of how much we eat, what we desire to eat and whether that fuel is stored as glycogen, muscle, or fat, to say calories don’t matter is simply not true. What many also do not realize is that there are other hormones that store fat besides insulin.

Review of insulin

Insulin is a fat storing hormone because it increases the major fat storing enzyme in the body called lipoprotein lipase (LPL). It also does two other nasty things that make fat loss very difficult when it is around in larger amounts, decrease hormone sensitive lipase (HSL) the major fat burning enzyme AND slow fat oxidation by suppression of CPT-1 (the rate limiting step in fat burning).

So, decrease insulin and fat storage is slowed while fat release and burning is sped up. You can decrease insulin by decreasing calories (which often results in severe compensatory eating reactions leading to yo-yo dieting) or by decreasing carbs. Since carbs are the major promoter of insulin, many people simply say cut carbs and that’s that. This is where those who subscribe to the “fat can’t make you fat” stop their story.

3 fat storing hormones you probably never heard of

One of them is called acylation stimulating protein (ASP). Where insulin is induced by carbs, ASP is induced by fat (this is not good news for those who say you can’t get fat eating fat).


The third a gut produced signaling molecule called glucose-dependent insulinotrophic peptide (GIP).

The hunger hormone ghrelin (the intermittent fasting crowd is likely going to dislike me for this one) is also a fat storing hormone. Ghrelin is released when we forgo food. Not only does it induce hunger AND cravings for sugary fatty and salty foods, but it also increases the action of LPL and even results in more LPL being made so that when you do eat……you get fatter quicker. This is because ghrelin increases the mRNA expression of LPL.

Ghrelin should probably be called the Yo-Yo weight gain hormone and those who practice eating less and exercising more are unwittingly raising their ghrelin and fat storing potential. The fact that ghrelin has some positive effects, like raising HGH, does not change these negative consequences. If and when fasters and low calorie dieters resume normal eating, fat gain comes and comes quickly. And this is largely due to ghrelin (ever meet anyone coming off strict diet restriction and getting fat quick? that is ghrelin at work).

The worst fat storing combination (fat & starch/sugar)

So, what does all this mean? It means both carbs AND fat cause fat gain and when they are combined together it is far worse than eating them alone.

Glucose-dependent insulinotrophic peptide (GIP):

Here is how the story goes: eat carbs and you release insulin…….you also release GIP which means a double hit on LPL (both insulin and GIP increase LPL’s fat storing action). BUT, GIP also causes the release of insulin itself. In fact, GIP may be more important than even glucose in raising insulin (this is one of the reason the same amount of glucose given directly into a vein causes less insulin secretion than if it were eaten).

One thing to know about GIP is that its fat storing potential is really most sensitive to glucose. In other words, fat releases GIP but it appears the potent fat storing activity of GIP kicks in strongly only with hyperglycemia (high blood sugar). So, fat and carb together cause more GIP release and greater fat storing activity than either alone.

At this point you may be a little bit confused so here is the story for GIP in bullets:

  • Carbs Alone= insulin= fat storing
  • Carbs Alone= GIP= Insulin= Fat storing
  • Fat Alone= GIP without hyperglycemia= a little insulin= Little fat storage
  • Fat with carbs= GIP plus hyperglycemia= excessive insulin= excessive fat storing

Aceylation Stimulating Protein (ASP):

ASP is stimulated directly by fat. It is stimulated indirectly by carbs because insulin stimulates ASP as well and then ASP returns the favor by stimulating insulin. Interestingly for women, progesterone is a stimulator of ASP as well which is useful information for menstrating females who might want to decrease their fat and carb intake during the luteal phase of their cycle (menstrual phase occurring between ovulation and onset of menses). Here is the story of ASP in bullets:

  • Carbs Alone= insulin= ASP= Fat storing
  • Fat Alone= ASP= Fat Storage
  • ASP= insulin= Fat Storage
  • Fat with carbs= Double ASP= double insulin= excessive fat storage from independent action of both ASP & insulin
  • progesterone= ASP= fat storage


Ghrelin is a hunger hormone released from the stomach that travels to the brain and induces hunger. Ghrelin has also been shown to do a few other things not beneficial to dieters. Ghrelin causes the brain to crave sugary, salty and fatty foods so is also implicated in cravings.

Ghrelin also makes us more efficient at storing fat once we do eat. This is because ghrelin stimulates messenger RNA (mRNA) activity of the fat storing hormone LPL. For those who are not biochemists, mRNA is how the genes replicate the proteins they encode for. So, mRNA makes proteins and the more mRNA activity you have the more protein you make.

In the case of ghrelin it stimulates the mRNA to make more LPL (the major fat sotring enzyme) and therefore makes you far more likely to store fat quickly and efficiently once you resume eating. So dieters and fasters beware. Ghrelin also directly stimulates LPL activity :-( . While ghrelin does have some beneficial effects, it may elevate HGH, we regard ghrelin as largely negative for your fat burning goals.

Final thoughts

It is important to put all of this stuff in context. Fat loss is not just about hormones and it is not just about calories, it is about both. It is also about the compensatory reactions created that lead to sustainable lifestyle changes or short term dieting & weight regain.

The other thing to realize is that we are all different, so all of this information cannot simply be stated as true for everyone. There are those who can fast and not have any negative impact from ghrelin and get and stay extremely lean. There are those who can eat doughnuts and burgers and not have any seeming negative fat storing impact from GIP and ASP. We would say these types are in the extreme minority.

One question that nags many in the nutrition world is the glycemic index issue. They often wonder how this relates to the fact that fat slows the release of sugar into the blood down and therefore lowers the glycemic index. This is true and is useful to know especially for those who are extremely carb sensitive.

So, yes it is true fat added to a simple sugar will lower the speed at which blood glucose rises and this is especially important for the very insulin resistant and diabetic. The point is the body will still need to deal with the entire glucose load and fat load in the food. And, due to all the hormonal effects mentioned above this creates a perfect fat string atomic bomb. So, it may be more beneficial to do things this way for someone who is diabetic but it is not ideal and will still likely make you extremely fat if done on a regular basis.

So, our advice after considering all this information is the following:

  • Both fat and carb have fat storing potential through several mechanisms
  • Choose fat over starch/sugar when given a choice. In other words, choose bacon for breakfast over corn flakes.
  • Never combine fat and sugar/starch (doughnuts, pizza, burgers, chips and guacomole, granola, cereal and whole milk, full fat yogurt and sweet preserves, etc)
  • Very high fiber carbs with low starch are not usually an issue, although they can be for some (celery and peanut butter, healthy hemp bread and avocado, mixed nuts, etc)
  • If you are extremely insulin resistant or diabetic and you must do simple carbs, then you may want to add fat. This may save you from having to have a leg amputated one day but it wont make you thin
  • Going without food raises ghrelin and enhances your ability to store fat later so be careful when fasting or doing extreme diets
  • protein and fiber have minimal impact on fat storing hormones (the insulin protein issue can be complicated and a topic for another blog) and satiate you. And both activate GLP-1 which is GIPs alter ego.

Another 30 days of clean eating…. Meal plan 6

Breakfast options

#1:          Protein Meal replacement , <5g sugar, > 15g protein, >= 200 cal

#2:          3oz low sodium, lean deli, warmed on Thomas lite multi grain English muffin

#3:          ½ honeydew or cantaloupe w/ ½ FF cottage cheese

Snack options:

#1:          ½ small turkey sandwich.  1 slice grain bread, tomato, 2 oz lean chicken or turkey

#2:          ½ c Greek yogurt, ½ c berries, ¼ c high fiber cereal such as fiber one, or crunchy flax

#3:          ½ banana almond cranberry muffin & small protein shake (> 100 cal, > 20g protein)


#1:          green leafy salad with 6 oz grilled lean chicken breast,  no dressing sorry

#2           4 oz turkey sandwich, 1 thin slice of avocado, green leafy


#1           3 oz very lean beef, small sweet potatoes, 2 c greens

#2           3oz of salmon or 6 oz chicken breast, ½ c brown rice, 2 c green veg.