Train Artifacts:
http://www.insidelacrosse.com/article/programmed-response-five-reasons-your-workout-program-isnt-working/22582
-`5 reasons a program isn't working, both in the program and user
-`5 reasons a program isn't working, both in the program and user
Two spectrums of failure: Too easy or too hard, must find a happy medium.
Reasons why a program would not work (consumer's fault)
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1638
Insanity:
http://www.armytimes.com/article/20100930/OFFDUTY03/9300301/The-hidden-danger-extreme-workouts
-Meeting in Washington DC after its release to discuss p90x, insanity and crossfit where points relating to the injury roll that has been produced from these workouts.
Problem with p90x and insanity:
http://www.acefitness.org/certifiednewsarticle/1443/
-
http://www.askmen.com/sports/bodybuilding_200/209_fitness_tip.html
-Good pain vs. Bad pain
-During a workout it can be easy to get caught in the "pain is weakness leaving the body" and not heading the warnings your body is giving you, this sight explains the different types of pain that can be noted as dangerous or hazardous if not tended to.
This certainly has to be attached to my workout guide
Reasons why a program would not work (consumer's fault)
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1638
Insanity:
http://www.armytimes.com/article/20100930/OFFDUTY03/9300301/The-hidden-danger-extreme-workouts
-Meeting in Washington DC after its release to discuss p90x, insanity and crossfit where points relating to the injury roll that has been produced from these workouts.
Problem with p90x and insanity:
http://www.acefitness.org/certifiednewsarticle/1443/
-
http://www.askmen.com/sports/bodybuilding_200/209_fitness_tip.html
-Good pain vs. Bad pain
-During a workout it can be easy to get caught in the "pain is weakness leaving the body" and not heading the warnings your body is giving you, this sight explains the different types of pain that can be noted as dangerous or hazardous if not tended to.
This certainly has to be attached to my workout guide
Failed programs from the past and reasons for UNSUCCESSFUL programs
Cardio after weight training:http://www.bodybuilding.com/fun/topicoftheweek34.htm
upper body dynamic stretching
http://www.livestrong.com/article/116739-upper-body-dynamic-stretches/
Upper body static stretching:
http://fitnessandfeta.com/2013/04/09/my-favorite-upper-body-stretches/
http://www.livestrong.com/article/116739-upper-body-dynamic-stretches/
Upper body static stretching:
http://fitnessandfeta.com/2013/04/09/my-favorite-upper-body-stretches/
Lift for symmetry http://hookedoniron.com/home/train-for-symmetry-and-proportion
http://www.nerdfitness.com/blog/2013/05/16/how-to-determine-your-perfect-workout-plan/
-Closely related to my project
-Closely related to my project
Bulk up work out
Good base for ectomorphs to follow
http://www.bodybuilding.com/fun/body-transformation-concrete-kyle.html
Good base for ectomorphs to follow
http://www.bodybuilding.com/fun/body-transformation-concrete-kyle.html
What should a good training program consist of?
Guidelines to creating a training program.
http://www.helpguide.org/harvard/exercise-plan.htm
Guidelines to creating a training program.
http://www.helpguide.org/harvard/exercise-plan.htm
Artifact 25
What type of resistance training will be the majority of my workout guides.
http://www.marcfitt.com/blog/2014/03/13/bodyweight-vs-free-weights/
Body weight vs. Resistance training
What type of resistance training will be the majority of my workout guides.
http://www.marcfitt.com/blog/2014/03/13/bodyweight-vs-free-weights/
Body weight vs. Resistance training
Example of unbalanced leg workout: http://thegymlifestyle.com/hardcore-leg-workout-routine/
Too quad focused.
My program differs in that the predominantly quad heavy moves = the predominantly hamstring heave moves.
Too quad focused.
My program differs in that the predominantly quad heavy moves = the predominantly hamstring heave moves.
Artifact 15
What is Muscular Endurance and how can we measure it?
Along with strength, your level of muscular endurance determines your level of physical fitness, your ability to prevent injuries, and your risk for developing chronic back and joint conditions. Muscular endurance, which is your ability to use your muscles for extended periods of time at less than their full strength, can be measured using a variety of methods.
http://healthyliving.azcentral.com/measure-muscular-endurance-4486.html
What is Muscular Endurance and how can we measure it?
Along with strength, your level of muscular endurance determines your level of physical fitness, your ability to prevent injuries, and your risk for developing chronic back and joint conditions. Muscular endurance, which is your ability to use your muscles for extended periods of time at less than their full strength, can be measured using a variety of methods.
http://healthyliving.azcentral.com/measure-muscular-endurance-4486.html
Artifacts for training:
Train:
http://lifehacker.com/5983731/why-stretching-is-just-as-important-as-exercise
Artifact 14
http://www.muscleandfitness.com/workouts/workout-routines/god-war-workout
Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cool down
http://www.muscleandfitness.com/workouts/workout-routines/god-war-workout
Perform the following workout for four weeks. Do 45 minutes of steady-state cardio every morning before breakfast— in White’s case, this is a brisk walk around his neighborhood. After each lifting session, do 30 minutes of cardio: 20 minutes of high-intensity interval training (10-second sprints followed by 10-second recovery periods) and a 10-minute cool down
Artifact 13 How to improve Pectoral muscles...
http://www.muscleandfitness.com/news-and-features/galleries/training/more-ways-shock-your-chest-growing/slide/2
http://www.muscleandfitness.com/news-and-features/galleries/training/more-ways-shock-your-chest-growing/slide/2
http://www.mensfitness.com/training/pro-tips/stretch-or-die
Artifact 12
Squat:“Twist the Feet”
Most people know to push the knees out when they squat in order to track the knee over the toe and activate the hips properly. But the hip muscles serve more functions that just hip abduction; they also externally rotate the hip. I find that cueing people to twist, or screw, their feet into the ground first and then sitting back and pushing the knee out does an even better job of activating and stabilizing the hips and lower back.
Bench:“Bend the Bar”
It is important to activate the upper back when bench pressing in order to stabilize the shoulder joint and reduce the range of motion during the lift. However, you must also activate the lats in order to add more stability and cause a greater arch. Also, activating the lats helps track the bar correctly and keep the elbows underneath the bar instead of flying back towards the head. To accomplish this, I have my athletes try to bend the bar. They try to bend the bar like they were trying to break a stick in half while still pulling it apart. This activates everything in their backs properly and helps them keep the bar in the correct position.
Deadlift:“Snap the Neck”
When people deadlift heavy weights and start to let their backs round a little bit, they will try to compensate by throwing the head up and looking towards the ceiling. This forces the spine to arch from the cervical portion and can cause a lot of stress as well leading into hyperextension in the top of the deadlift. Instead, I teach people to snap their chin back into their neck. This activates the erectors and mid back musculature and helps the hips extend through like they are supposed to.
http://articles.elitefts.com/training-articles/no-bullsht-three-cues-to-improve-your-squat-bench-and-deadlift/
Squat:“Twist the Feet”
Most people know to push the knees out when they squat in order to track the knee over the toe and activate the hips properly. But the hip muscles serve more functions that just hip abduction; they also externally rotate the hip. I find that cueing people to twist, or screw, their feet into the ground first and then sitting back and pushing the knee out does an even better job of activating and stabilizing the hips and lower back.
Bench:“Bend the Bar”
It is important to activate the upper back when bench pressing in order to stabilize the shoulder joint and reduce the range of motion during the lift. However, you must also activate the lats in order to add more stability and cause a greater arch. Also, activating the lats helps track the bar correctly and keep the elbows underneath the bar instead of flying back towards the head. To accomplish this, I have my athletes try to bend the bar. They try to bend the bar like they were trying to break a stick in half while still pulling it apart. This activates everything in their backs properly and helps them keep the bar in the correct position.
Deadlift:“Snap the Neck”
When people deadlift heavy weights and start to let their backs round a little bit, they will try to compensate by throwing the head up and looking towards the ceiling. This forces the spine to arch from the cervical portion and can cause a lot of stress as well leading into hyperextension in the top of the deadlift. Instead, I teach people to snap their chin back into their neck. This activates the erectors and mid back musculature and helps the hips extend through like they are supposed to.
http://articles.elitefts.com/training-articles/no-bullsht-three-cues-to-improve-your-squat-bench-and-deadlift/
ACE fitness
Artifact #3 Flexibility guide and importance (scholarly article) of stretching
http://www.tandfonline.com/doi/abs/10.1080/07303084.1999.10605682?journalCode=ujrd20#.U2vxkF6Jnw8
http://www.tandfonline.com/doi/abs/10.1080/07303084.1999.10605682?journalCode=ujrd20#.U2vxkF6Jnw8
Eat Artifacts:
Anabolic windowscholarly article: http://www.jissn.com/content/10/1/5/abstract
MSG:
http://www.huffingtonpost.com/dr-mercola/msg-is-this-silent-killer_b_491502.html
MSG:
http://www.huffingtonpost.com/dr-mercola/msg-is-this-silent-killer_b_491502.html
Artifact 19: What to look for when desgning my own eating program
http://www.bodybuilding.com/fun/how-to-choose-the-best-diet-for-you.html
"no one size fits all way of eating"
-- This applies to every aspect of my p- Artifact 23
The no-no Diet: Avoid mimicking this when designing a program
http://allwomenstalk.com/6-types-of-diet-which-ones-right-for-you/6/ - Step Six of my program suggest having food at the ready when getting home from a workout:
http://www.fitbodyhq.com/nutrition/58-easy-pre-workout-and-post-workout-snacks/ - step Eight suggests not eradicating cards from your diet but simply dedicating two days a week to a lower carb diet:
this is to balance your T3 (thyroid hormone) - Must feed the anabolic windowhttp://www.fitness19.com/anabolic-window-use-it-or-lose-it/
- Cheat meals:
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-importance-of-having-one-cheat-day-when-dieting.html#b
http://www.besthealthmag.ca/eat-well/diet/how-cheating-on-your-diet-can-help-you-lose-weight
don't feel guilty:
http://www.athleticx.net/articles/dont-feel-guilty-about-your-cheat-meal/ - Step 3: buddy uphttp://www.healthywomen.org/content/article/get-motivated-workout-you-wont-cancel
- eating at mcdonalds:http://www.joybauer.com/photo-gallery/worst-foods-for-diabetes/french-fries.aspx
http://www.athleticx.net/articles/dont-feel-guilty-about-your-cheat-meal/
cortisol and stress of cheating:
http://www.freedieting.com/cortisol_stress.htm - Step 4 how to read a nutrition labelhttp://www.fda.gov/food/ingredientspackaginglabeling/labelingnutrition/ucm274593.htm
things to avoid on a label:
http://health.yahoo.net/experts/eatthis/8-ingredients-you-never-want-see-nutrition-label
http://www.dailystrength.org/health_blogs/carole-carson/article/15-processed-food-ingredients-to-avoid-check-the-label-of-your-food
tricks on a nutrition label:
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/4-common-food-label-deceptions.html#b - Step five size matters
how to control portion size:
http://www.wikihow.com/Eat-Small-Portions-During-Meal - shttp://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-importance-of-eating-small-portions.html
water after a meal:http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/digestion/faq-20058348 - Step 7
bulking:
http://www.bodybuilding.com/fun/weik26.htm
foods with casein protein
http://healthyeating.sfgate.com/foods-contain-slow-release-proteins-1910.html - step 8:
Stop yo yo dietinghttp://www.fitnessmagazine.com/weight-loss/tips/diet-tips/end-the-yo-yo-diet-cycle/ - Importance of vegetables
http://www.choosemyplate.gov/food-groups/vegetables-why.html
dietary fiber in veggies:
http://greatist.com/health/surprising-high-fiber-foods
folic acid:
http://www.webmd.com/vitamins-supplements/ingredientmono-1017-FOLIC+ACID.aspx?activeIngredientId=1017&activeIngredientName=FOLIC+ACID
where folic acid is found:
http://goaskalice.columbia.edu/foods-folic-acid - MISCELLANEOUS (BLOOD PRESSURE, BMI, )
- When you drink coca colahttp://dailyhealthpost.com/this-is-what-happens-in-your-body-when-you-drink-a-coke/
- Healthier drunk:http://www.medicaldaily.com/lets-get-drunk-healthiest-ways-drink-alcohol-269583
H2: Artifacts
- Artifact 20
http://science.howstuffworks.com/life/measure-happiness.htm
How we measure happiness: When all is said and done I will need to see how I feel, in what way can I measure this? - Artifact 25: Oxford Happiness questionnaire
http://www.meaningandhappiness.com/oxford-happiness-questionnaire/214
http://www.fitday.com/fitness-articles/nutrition/healthy-eating/good-nutrition-10-signs-you-have-it.html#b
-Things to track that show healthiness- http://www.healthfiend.com/weeklytop/top-10-signs-of-good-health-general-indicator-healthy-appearance/
-nutrition checklist - http://healthyeating.sfgate.com/5-signs-good-nutrition-4919.html
-nutrition checklist? am I eating well - 10% happier study
Dan harris conducted a study with meditation that proves to make you 10% happier simply by altering your perspective on life - CORRELATES TO THE BIG 5
- posture:
http://www.kansaschirofoundation.org/goodposture-article.html
http://www.prizey.org - Water:
http://www.fitday.com/fitness-articles/fitness/weight-loss/how-drinking-water-helps-weight-loss.html#b - My platehttp://kidshealth.org/teen/food_fitness/dieting/myplate.html
- Gym buddy:http://experiencelife.com/article/strength-in-numbers-the-importance-of-fitness-buddies/
http://health.usnews.com/health-news/blogs/eat-run/2012/09/12/exercise-the-buddy-system
http://blog.nola.com/chrisbynum/2008/03/research_proves_the_fitness_bu.html
5) Drink Water not sodahttp://www.businessinsider.com/11-reasons-never-to-drink-soda-again-2012-8#!IipSC
http://www.care2.com/greenliving/9-disturbing-side-effects-of-soda.html
mice with heightened levels of phosphorous in their blood had 1/4 shorter lifespan
lubricate joints and help ph- http://people.chem.duke.edu/~jds/cruise_chem/water/watdiet.html
4) Puzzle your plate
3) Snack with gusto
2) Stand up and use your gifts
Don't just sit there:http://www.usatoday.com/story/news/nation/2014/02/19/sitting-disease-disability-older-adults/5583941/
Amy cuddy's ted talk: http://blog.bufferapp.com/improve-my-body-language-secrets
1) Buddy up
Scholarly article teens need 8.5 - 9.5 hours of sleep
http://www.leehayward.com/cheat_meals.htm
cheat meals
cheat meals