bodymechanicblog

[bodymechanicblog]

How to get SUMMER BODY IN 10 Top Steps during this pandemic crisis.

MOTIVATION 1.Motivation- Try to scroll down and look back on your old photos. Take a look in the mirror, without motivation, it’s easy for a person to get discouraged and lose the battle on preparing their day to achieve their fitness goals. full-time dedication and consistency are the two main ingredients. Bare on your mind that it is a long process of execution. SLEEP 2. Sleep- Early to bed…

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Launching:

The New Integrated Fitness Training Model (IFT-model) - is a program design where do we start. Where do we start the programming(how) and what are the key concepts we need to understand before increasing the program. Imagine How to build a house. We start to create the blueprint before building the house. We start at the "Base Foundation" of the house. Establishing and Re-establishing the Efficiency before Increasing and Changing the program.

From the Starting Level to Top Phase Training program. To Fundamental Changes through Fitness Zone Programming. Clarify and Simplify the terminology from base to top level, Phase by Phase. To movement to Performance Training and Load/Speed Training.

Adding different Assessments. Collaborate approach that bring to expert programming. Creating Measurements before adding and Changing the program. Decelerate(reduce) training level to give importance in recovery and nutrients expenditure on training period and time management for another more important things than training. Ex job, work, activities, meetings etc.

Note:

This is applicable to all Group instructors(Zumba instructors, Yoga, spinning, etc) Fitness trainers, All trainers, Coaches, Sports coaches(boxing, muay thai,basketball,etc).

#ACEIFTMODEL

#BODYMECHANICBLOG

[bodymechanicblog]

LAUNCHING THE NEW INTEGRATED FITNESS TRAINING MODEL

Launching:The New Integrated Fitness Training Model (IFT-model) – is a program design where do we start. Where do we start the programming(how) and what are the key concepts we need to understand before increasing the program. Imagine How to build a house. We start to create the blueprint before building the house. We start at the “Base Foundation” of the house. Establishing and Re-establishing…

[bodymechanicblog]

Is working out making you fatter? Yes it can!

Why does exercise make you fatter? More define example: I’m working hard in the gym and I seem it’s making me fatter and gaining more weight. How it can happen? Yes it’s possible GOING TO THE GYM IS NOT A “COMPLETE SOLUTION” TO LOSE YOUR WEIGHT AND LOSE FAT? The fact and reason why it can happen people in the gym they don’t have a complete solution what suppose to do, not only inside the gym…

[bodymechanicblog]

How to start your Health and Fitness routine in 0.5% action and give you Life changing result.

How to start your Health and Fitness routine in 0.5% action and give you a Life changing result by reading Body Mechanic blog.  Whenever you find yourself on the side of the majority, it is time to pause and reflect.-Mark Twain Make a dreamline Make a Step And Action (MMA)  What is dreamline – Thinking deeply big, what are your dreams and defining your dreams in your health and…

[bodymechanicblog]

85% RULE OF RUNNING

In running, the simplest goal is to run in the finish line either 5k, 10k and 24k marathon run. What is 85% RULE OF RUNNING? Great runner athletes start on the calmness and relaxation of the body mind laser focus strategy how they will apply there strength, speed, Agility, balance, form, and breathing from the start to the finish line. In running you cannot apply “POWER” in the start. Giving…

[bodymechanicblog]

Is working out making you fatter? Yes it can!

Why does exercise make you fatter? More define example: I’m working hard in the gym and I seem it’s making me fatter and gaining more weight. How it can happen? Yes it’s possible GOING TO THE GYM IS NOT A “COMPLETE SOLUTION” TO LOSE YOUR WEIGHT AND LOSE FAT? The fact and reason why it can happen people in the gym they don’t have a complete solution what suppose to do, not only inside the gym…

[bodymechanicblog]

How to start your Health and Fitness routine in 0.5% effort and give you a Life changing results.

Whenever you find yourself on the side of the majority, it is time to pause and reflect.-Mark Twain

Make a dreamline

Make a Step

And Action (MMA) 

What is dreamline - Thinking deeply big, what are your dreams and defining your dreams in your health and fitness. 

Creating timeline either 3months, 6 months or 12months schedule them with very short and clear deadlines. 

Step 1 

List up to five things you dream of to convert Health to Habit(Fitness).

First Having:

Examples: 

1.Having a Healthy Lifestyle 

2.Having a Fit Body

3.Having a Extra ordinary habit or sports to eliminate stress

4. Having a Strong and Muscular Body

5. Having my 20's sexy body again for my IG photos

Second Being:

Examples:

Being a Fit mom/Fit Dad

Being a Competitive Athlete

Being a 

Being a Productive and Balance prioritising my Health

Being a Leader or mentor to my colleagues in Health and Fitness

Third Doing:

Examples:

Doing Spartan Race

Doing travelling at Age 80 Active and Doing Fun things

Doing Yoga

Doing 20K Marathon Run

Doing extra ordinary workouts 10 repetitions Squats with 200pounds load on the Barbell, Bench pressing two times of my body weight, Crossfit Full Snatch, Muscle up, Calesthetics. 

Quality Questions Create a Quality Life-Tony Robbins. _Questions determine your Focus. 

What are the Five dreams? Using the 6months timeline, highlight the Five most exciting and important dreams from HAVING, BEING, and DOING. 

Example:

Having a Extra ordinary habit or sports to eliminate stress

Being a Fit mom/Fit Dad

Doing Yoga

Doing 20K Marathon Run

Doing healthy eating habit

Determine the cost of this Dreams or the expenses of this dreams

What is the cost per month for each of the four dreams? 

Answer:

Gym membership and monthly due on my Yoga Classes or Using ng treadmill in the gym for my 20K Marathon Run

Gym membership Free

Access Card 1500

Monthly 1500 

Total = 3000 

1500 monthly for 6months timeline 

Hiring a Coach for my Extra ordinary sports Like Boxing

12 sessions = 7200

Two Free sessions I can use in my Boxing

or I watch YouTube and apply to the gym

Eating Heathy can cost me 250 pesos a day if I'm the one who made my food and don't eat on the fast food. 

Next Calculate your income for realising these dreamline. 

Can i make it with my income? Your the one who can answer your question in your mind. 

Next before going to Actions Determine your excuses and strengthen your weapon(Actions). 

Busy time

Lazy

Schedule 

Always Tired at work 

Traffic

Can't stop eating

Distressing alcohol drinking

Not enough sleep

This are the excuse postponing your actions. 

Worst First and improve that - Gunnar Peterson (Director strength Coach of LA LAKERS, Hollywood Coach Sylvester Stallme) 

Knowing your worst part of your excuses and focusing to strengthen on that. 

Example: 

Busy Time

Strengthen: Make a timeline and deadline

If you are a morning person workout on the morning of you are a evening person workout on the evening. If you cannot workout outside workout inside. 

How you will Use Productivity? 

Now that you have defined what you want to do with your time, you have to free that time.

Eliminate and Change that time to a quality healthy free time.

Determine 3 steps for each of the four dreams

Set actions, well defined actions for now, tomorrow (complete before 11am)and next day(again completed before 11am)DEADLINE.

ACTION/STEP

Look for convenient gym

Measure your weight

I will less junk foods

Tomorrow 

Inquire cost and details

I want to lose 2 pounds on my 1st week

I will eat vegetable in the morning

Next Day

Start your first day in the gym

Go a extra hard in the treadmill

I will fasting on Monday. 

If you cannot determine your Actions or steps. Do the "Best First Step", the one I recommend, is finding someone who's doing it or done it and ask for Advice on how will you start. Other options setting a meeting or phone call with a trainer to build momentum. Get in touch with your friends seek for advice and recommendations. 

Tomorrow becomes never. No matter how small the task, take the first step now!

My Closing Remarks 

"Success, however you define it, is achievable if you collect the right field-tested beliefs and habits".

"You don't succeed because you have no weaknesses; you succeed because you find your unique strengths and focus on developing habits around them". 

[bodymechanicblog]

THE TRAINING PRINCIPLES

THE TRAINING METHODS

THE TRAINING SETS

Quick Highlight blog in our last webinar The Training Principles. The Training Methods. The Training set.

We are responsible in our post we based in our Long 20yrs plus 7yrs experience, exercise science, trainings(knowledge) and believes.

Allan: bago ka mag step up sa training method mas mabuting alam mo muna yung "Training Principle" na gagawin mo. kung Power Training Principle man ito The Priority Principle man o yung 6 principle na sinabi ko.

Ian: Madaming nagkakamali ng pag gamit ng Power Training bro and Compound movement sa weight training bro. Pwede mo bang elaborate yung mga Power Training na ginagawa o pinapagawa mo? Pati isolation movement naka Power Training nadin.

Allan: Yes bro totoo madaming nagkakamali dyan sa Power Training. To be simple Apat lang na Exercise ang dapat tandaan to develop Power Training sa Weights. The Power 4 - Deadlift, Squat, Bench Press, Shoulder Military Press. Eto yung base sa experience and knowledge ko.

Ian: Let's define naman natin sakanila ano naman yung "Training Plateau" bigyan natin ng kahulugan kung ano yung Training Platue.

Allan: my own definition about training Platue ito na yung instinctive na Bored nako sa workout ko wala ng excitement

or palagi na akong tinatamad pumunta ng Gym hindi tulad ng dati halos araw araw ako nasa gym.

Ian: That's right! additional sa sinabi mo bro. Ito na yung isa sa mga symptoms or time na wala ng "Progress" yung mga ginagawa mo yung dati ang bilis ng results then after nun little amount of result na lang at nagstay ka nlng sa weight mo hindi na gumagalaw weight mo or body fat mo. Building of mass sa muscle mo nagstay na lang din and "DEMOTIVATED" kana. Pero madaming factors or links hindi lang sa training pati sa Nutrition and Recovery. Pero Training Plateau muna tayo😁

Q&A

Zid: Dapat bang gawin yung Arnold Press or safe bang gawin yung Arnold press?

Allan: Good question zid. pwede sya gawin anytime nagkakaproblema lang kase sa iba super heavyweight ang binubuhat nila doon lang nagkakaproblema gaya ng behind the neck exercises sa lat pull ganun din Sobrang bigat ang ginagawa nila kaya nagkakaproblema cla and kahit ako till now ginagwa ko parin ang mga exercise na yan at hindi naman ako nagkakaproblema basta importante lang na wag over weight ang binubuhat.

Zid: It can cause supraspinatus injury. Pati sa Overhead Latpull down exercise.

Allan: yes totoo dahil sa Overload, over weight na exercise as long na hindi sya Overload kahit ako ginagawa ko padin hanggang ngaun pero wala padin akong injury dahil low weight lang ang ginagawa ko and nagcrecreate padin sya ng pump sa muscle and madaming small back muscles and naAaccumulate nya.

Ian: Make sense. Yes parehong tama my believe. Siguro para mas mabigyan sya ng tamang sagot. Ganito Pwedeng Oo! basta tama yung bigat. Pwedeng Hindi kasi according sa Human Kinesiology Body motion together with Bone motion it can cause friction over elongated or any Bad movement ng Bone meron syang chance to create injury. Siguro pwede ka mag Base kung coach ka sa Assessment and Review mo sa body posture or dysfunction pwede din sa Age. Para mas safe yung exercise na ipapagawa mo.

Allan: Next Heavy Duty method ito bihirang ginagamit ng Bodybuilder bihirang bihira to. Example sa Bicep curl magsisimula ka sa Normal weight na magaan mag Hihigh reps ka together with Negative movement. example 15reps then after nun magtratransfer ka immediately sa Heavy weight maximum weight mo same exercise bicep curl then perform 8-10reps. Better example 15lbs dumbbell together negative curl then immediately transfer to 40lbs dumbbells.

Ian: Let's talk about the the Anabolic and Catabolic during, before and after Training

Allan: Anabolic training is to building muscle and Catabolic workout is cutting the muscle or cut the body Fats.

Sa Anabolic nutrition and Catabolic nutrition iba naman. Sa Anabolic training ito yung mga massive workout for example yung mga Big weights.

Ian: to make it clear and simple Anabolic and Catabolic

means. Anabolic - building and Catabolic - breaking down or break down. that produce by our hormones..

Ian: ito bro noh isa sa mga nangyayari satin as a Bodybuilder yung Catabolic in Nutrition. paano ba natin maiiwasan yun?

Allan: Yes tama madalas nangyayari dahil busy tayo hindi tayo minsan nakakakaen sa tamang oras at minsan pressure sa environment masyadong humahaba yung training natin na dapat nakapagreload na tayo ng pagkain natin kaso napapakwento pa or minsan walang baon na pagkain nakakalimutan o hindi nakakagawa. Pero madami naman nakakatulong dyan noh katulad ng Supplements Protien, amino acids or carb supplements. So mahalaga ready kana palagi kung San ka pumunta may dala kanang sarili mong prep food mo bago maggym atleast 2hrs before workout nakakaen kna and lahat ng Supplements na take muna. Para during or before training hindi ka mag Catabolic in Nutrition.

Q&A

Mindanao: Tanong ko lang po madami kasi akong nakikitang kabataan sa gym

Mga 17yrs-20yrs old mga bago palang sa gym. Madalas sumasabay sila sa mas matanda sakanila na matatagal na sa gym palagi nagchechest sila tapos after sumabay bigla na lang po hindi na bumalik yung bata. Tama ba po yun?

Allan: Tama yung mag workout na sila habang bata plang as a hobby. Ang nakita ko lang Mali dun yung Pagsabay nila sa hindi nila ka Level dahil beginners palang sila wala pang develop muscle sa body nila lalo na bata masyado pang hilaw. Saka sa lahat bata man o matanda kung first time mo magGym wag na wag mong gagawin yung Priority Training ng muscle katulad ng Chest workout lang sa isang araw. Ang nangyari dun sumakit ng sobra yung katawan nun rapture yung muscle lalo na sa chest area kaya hindi na makabalik ng Gym. Meron tayo ng Beginners Program with is whole body workout. Pwedeng 2 sets every muscle group lang then next exercise kagad hindi yung puro chest lang sa isang araw or Back, shoulders. Iwasan natin yun lalo na kung first time mo sa Gym.

#BMB

[bodymechanicblog]

THE TRAINING PRINCIPLES

THE TRAINING METHODS

THE TRAINING SETS

Quick Highlight blog in our last webinar The Training Principles. The Training Methods. The Training set.

We are responsible in our post we based in our Long 20yrs plus 7yrs experience, exercise science, trainings(knowledge) and believes.

Allan: bago ka mag step up sa training method mas mabuting alam mo muna yung "Training Principle" na gagawin mo. kung Power Training Principle man ito The Priority Principle man o yung 6 principle na sinabi ko.

Ian: Madaming nagkakamali ng pag gamit ng Power Training bro and Compound movement sa weight training bro. Pwede mo bang elaborate yung mga Power Training na ginagawa o pinapagawa mo? Pati isolation movement naka Power Training nadin.

Allan: Yes bro totoo madaming nagkakamali dyan sa Power Training. To be simple Apat lang na Exercise ang dapat tandaan to develop Power Training sa Weights. The Power 4 - Deadlift, Squat, Bench Press, Shoulder Military Press. Eto yung base sa experience and knowledge ko.

Ian: Let's define naman natin sakanila ano naman yung "Training Plateau" bigyan natin ng kahulugan kung ano yung Training Platue.

Allan: my own definition about training Platue ito na yung instinctive na Bored nako sa workout ko wala ng excitement

or palagi na akong tinatamad pumunta ng Gym hindi tulad ng dati halos araw araw ako nasa gym.

Ian: That's right! additional sa sinabi mo bro. Ito na yung isa sa mga symptoms or time na wala ng "Progress" yung mga ginagawa mo yung dati ang bilis ng results then after nun little amount of result na lang at nagstay ka nlng sa weight mo hindi na gumagalaw weight mo or body fat mo. Building of mass sa muscle mo nagstay na lang din and "DEMOTIVATED" kana. Pero madaming factors or links hindi lang sa training pati sa Nutrition and Recovery. Pero Training Plateau muna tayo😁

Q&A

Zid: Dapat bang gawin yung Arnold Press or safe bang gawin yung Arnold press?

Allan: Good question zid. pwede sya gawin anytime nagkakaproblema lang kase sa iba super heavyweight ang binubuhat nila doon lang nagkakaproblema gaya ng behind the neck exercises sa lat pull ganun din Sobrang bigat ang ginagawa nila kaya nagkakaproblema cla and kahit ako till now ginagwa ko parin ang mga exercise na yan at hindi naman ako nagkakaproblema basta importante lang na wag over weight ang binubuhat.

Zid: It can cause supraspinatus injury. Pati sa Overhead Latpull down exercise.

Allan: yes totoo dahil sa Overload, over weight na exercise as long na hindi sya Overload kahit ako ginagawa ko padin hanggang ngaun pero wala padin akong injury dahil low weight lang ang ginagawa ko and nagcrecreate padin sya ng pump sa muscle and madaming small back muscles and naAaccumulate nya.

Ian: Make sense. Yes parehong tama my believe. Siguro para mas mabigyan sya ng tamang sagot. Ganito Pwedeng Oo! basta tama yung bigat. Pwedeng Hindi kasi according sa Human Kinesiology Body motion together with Bone motion it can cause friction over elongated or any Bad movement ng Bone meron syang chance to create injury. Siguro pwede ka mag Base kung coach ka sa Assessment and Review mo sa body posture or dysfunction pwede din sa Age. Para mas safe yung exercise na ipapagawa mo.

Allan: Next Heavy Duty method ito bihirang ginagamit ng Bodybuilder bihirang bihira to. Example sa Bicep curl magsisimula ka sa Normal weight na magaan mag Hihigh reps ka together with Negative movement. example 15reps then after nun magtratransfer ka immediately sa Heavy weight maximum weight mo same exercise bicep curl then perform 8-10reps. Better example 15lbs dumbbell together negative curl then immediately transfer to 40lbs dumbbells.

Ian: Let's talk about the the Anabolic and Catabolic during, before and after Training

Allan: Anabolic training is to building muscle and Catabolic workout is cutting the muscle or cut the body Fats.

Sa Anabolic nutrition and Catabolic nutrition iba naman. Sa Anabolic training ito yung mga massive workout for example yung mga Big weights.

Ian: to make it clear and simple Anabolic and Catabolic

means. Anabolic - building and Catabolic - breaking down or break down. that produce by our hormones..

Ian: ito bro noh isa sa mga nangyayari satin as a Bodybuilder yung Catabolic in Nutrition. paano ba natin maiiwasan yun?

Allan: Yes tama madalas nangyayari dahil busy tayo hindi tayo minsan nakakakaen sa tamang oras at minsan pressure sa environment masyadong humahaba yung training natin na dapat nakapagreload na tayo ng pagkain natin kaso napapakwento pa or minsan walang baon na pagkain nakakalimutan o hindi nakakagawa. Pero madami naman nakakatulong dyan noh katulad ng Supplements Protien, amino acids or carb supplements. So mahalaga ready kana palagi kung San ka pumunta may dala kanang sarili mong prep food mo bago maggym atleast 2hrs before workout nakakaen kna and lahat ng Supplements na take muna. Para during or before training hindi ka mag Catabolic in Nutrition.

Q&A

Mindanao: Tanong ko lang po madami kasi akong nakikitang kabataan sa gym

Mga 17yrs-20yrs old mga bago palang sa gym. Madalas sumasabay sila sa mas matanda sakanila na matatagal na sa gym palagi nagchechest sila tapos after sumabay bigla na lang po hindi na bumalik yung bata. Tama ba po yun?

Allan: Tama yung mag workout na sila habang bata plang as a hobby. Ang nakita ko lang Mali dun yung Pagsabay nila sa hindi nila ka Level dahil beginners palang sila wala pang develop muscle sa body nila lalo na bata masyado pang hilaw. Saka sa lahat bata man o matanda kung first time mo magGym wag na wag mong gagawin yung Priority Training ng muscle katulad ng Chest workout lang sa isang araw. Ang nangyari dun sumakit ng sobra yung katawan nun rapture yung muscle lalo na sa chest area kaya hindi na makabalik ng Gym. Meron tayo ng Beginners Program with is whole body workout. Pwedeng 2 sets every muscle group lang then next exercise kagad hindi yung puro chest lang sa isang araw or Back, shoulders. Iwasan natin yun lalo na kung first time mo sa Gym.

#BMB