Q: I overindulged over the weekend and weighed myself on Monday and have gained 3kg since Friday. How did this happen?!
A: Firstly, don't freak out! It's quite unlikely you've actually gained that much in body fat in such a short space of time. To gain a kilogram of body fat, we know that you'd need to consume around 30,000kJ / 7,200 cal in excess of your daily requirements. There are a number of factors which can falsely elevate your weight after a short period of over-eating, such as: Add Comment Nevis Bungy 134m! 08/01/2012
COMPARING STRENGTH VERSUS HYPERTROPHY TRAINING
By Mark McKean Dip.T (HPE/Sc), CSCS, ASCA Level 2 S&C Coach, MAAESS, AEP www.markmckean.com The old adage in resistance training is you can’t get bigger without getting stronger and you can’t get stronger without getting bigger. In fact it is accepted that there is a 50:50 relationship between getting bigger and getting stronger. Yet the types of training methods used for the two areas of strength and hypertrophy have some fairly basic differences. In resistance training the two most important factors are the tension placed on a muscle and, the duration of the training stimulus. The changes made to a program for achieving either strength or hypertrophy relies on the subtle differences you make to the program around these two areas. Hypertrophy relies on sheer total loads lifted per workout, per week, per month, month after month after month. Sure there needs to be a progressive change to this load and there needs to be phases of maximal strength assisting the client to achieve the next stage of hypertrophy. Hypertrophy training predominantly stresses the biological muscular system asking it to adapt by growing in size and cope with the sheer volume of work it has been doing. The goal is to lift as much weight over as many reps for an extended duration per rep. Workout 22nd August- Conditioning Workout 22/08/2011
5 Rounds 20 x Double Rope Whips 20 x KB Swing 10 x Single Arm KB Power Snatch 20 x Suspenion Push ups 20 x Double Unders Buy Kettlebells Online Here ! www.kettlebells.com.au Adidas Adizero Adios 21/07/2011
Weight: 241g Great racing shoe, feel in love with these shoes within the first kilometer of use. Program Design – to Split or Not to Split? 12/07/2011
Program Design – to Split or Not to Split?
By Mark McKean Dip.T (HPE/Sc), CSCS, ASCA Level 2 S&C Coach, MAAESS, AEP www.markmckean.com For years one of the standard methods of training taught and passed on to new fitness trainers and strength coaches was that of Splitting up strength Programs. It seems that trainers believed a client was not really training hard until they were given a split program. Trainers believed that they were extremely skilled if they could develop a Split Program and the race was on to come up with the most extreme Split Program that they could in order to get the best from the program and their clients. This became the common way of thinking of some trainers and it was passed onto their clients until the concept of the Split Program has gone from optional to compulsory and from sublime to ridiculous. The concept of the traditional split is simple and it involves structuring ones training routine around the individual body parts/muscle groups. Certain athletes and clients had reached a point where in order to progressively overload further they needed a program that could provide more volume or intensity for specific patterns or muscles groups. This idea was most commonly used in Body Building. The types of split programs that have been used are varied. Commonly used Splits include – upper/lower split, push/pull split, front/back split, chest shoulders triceps/back biceps/legs trunk split. Abstract Maximal power production of the upper body incorporating the bench throw with different loads of 1RM were analysed. Sports and exercise science student were subjects and performed a maximal 1RM bench press to determine the loads for the bench throws. Loads completed include 20,30,40,50,60 and 70% of 1RM bench press to determine where the maximal power production and maximal velocities occurred. Results showed that maximal power production occurred around the 60% of 1RM while maximal velocity occurred at 20% of 1RM. Loads at 60% of 1RM in untrained and recreational subjects is best used when training to overcome an external load as in rugby league, rugby union or wrestling. Loads at 20% of 1RM is best used when training athletes in striking, throwing and hitting sports that require greater velocity of movement. When training for power and velocity a minimum of 2 to 3 repetitions and a maximum of 5 to 6 repetitions is suggested.  MAXIMAL AEROBIC SPEED (MAS) 09/06/2011
What is MAS? Maximum aerobic speed (MAS) relates to aerobic performance (VO2max) and forms part of the process for developing aerobic capacity and is expressed in meters/second (m/sec). What should you know about your MAS? A school of thought suggests that to improve VO2max the training session should accumulate as much time at or as close to VO2max as possible. This is often problematic with continuous type running, cycling, rowing and swimming as it is difficult to maintain intensity sufficient enough to stress the cardiovascular system for prolonged periods. Interval type training for the aerobic system can potentially overcome this problem as it allows sufficient stress at the VO2max level while allowing adequate recovery for repeated efforts therefore resulting in more time at VO2max.  ADIDAS "all in fitness brand ambassadore" 03/06/2011
Recently Toni was named as 1 of 5 ADIDAS Fitness Ambassadores in Australian. Stay tuned  Toni Reinikainen blog is now live stay tuned for further updates. Cheers Toni  | 
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