I grew up in an area on the Puget Sound, about 30 minutes south of Seattle called Dash Point.
...yeah I know it is a funny name.
We should have written it as " - ." to confuse people.I loved growing up here.
I enjoy the smell of salt water and the sound of Seagulls.
Makes me happy to this day.
We would spend all summer back then, either boating, dock diving, or skim boarding.
One summer when I was 15, I remember walking with my dad down to the Dash Point Dock to go fishing.
We lived a couple blocks up the hill from the dock.There were two ways to get to the Dock.
1. The long way, which meant taking a winding road down the hill.
2. The shortcut, which meant walking through neighbor's yards.
My dad didn't like cutting through yards, but on this day I talked him in to it. At the end of the shortcut was a steep grass hill that you had to run down. It was too steep to walk.
I didn't think twice about it, because that was the shortcut I took daily.
...but my dad looked really hesitant.
I remember him saying "I don't think I can get down this hill Rusty".
I egged him on.
He gave in to my pressure and made an attempt to get down the hill.
He absolutely bit it!
He took 2 steps and then began tumbling hard down the hill.
He sucked it up, but I could tell he was hurting.
I also realized that my dad really couldn't run anymore.
Have you ever seen the average middle aged person trying to run.
...like running to their car in the rain?
And I'm convinced that the same muscles that allow you to run, contribute to balance as well...or not falling when you trip over something.One of the times I missed was when he caught the front of his foot on a curb and fell so badly that he scraped the TOP of his hands!
I don't even know how that happens.
I love my dad to death...but bummed out that he stopped being active in his 30's.
Developing strong fast twitch muscles allows you to quickly jog forward when you trip over something.
It also allows you to run out of the rain to your car if needed, without looking like you are moving in slow motion.
There are countless reasons why it makes sense to have strong & responsive muscles.
Here are a few ways to develop this type of muscle in your lower body.
1. Strength training.
2. Sprint intervals either with cardio machines or old school.
3. Plyometrics.
There's a reason I emphasize low rep strength training and sprint intervals in my 2 main programs.
Visual Impact Muscle Building
Visual Impact for Women
It keeps you agile.
...it also happens to be a great way to firm up the lower body and increase density, definition, etc.
Looking back on my life, I now realize that most of my relatives could barely run or jump from their 40's on.
I have refused to accept that fate!
Fight the aging process and kick its butt...
-Rusty
Fitness Black Book & Visual Impact fitness courses
Showing posts with label Fitness Expert. Show all posts
Showing posts with label Fitness Expert. Show all posts
Monday, 9 June 2014
Tuesday, 6 May 2014
EXACT Diet Plan - Rusty Moore
I'm not a fan of exact meal by meal diet plans.
In the past, I've received many requests from people like this.
I tell you EXACTLY what to eat for each meal for fat loss
Here's the problem with that.
...your calories and what you eat change as your body composition changes.
Image
Both muscle mass and fat mass burn calories.
A pound of muscle burns about 6 calories per day.
A pound of fat burns about 3 calories per day.
So as you get lighter, you typically burn less calories per day at rest.
Unless you add muscle.
...but typically you maintain or even lose a little muscle when getting lean.
So your diet should change to reflect this if you want to continue to lose body fat at a steady rate.
Image
Things get even trickier, the leaner you get.
Once you are within 5-10 pounds of your goal, you really have to watch how your body responds to your diet.
Does your body hold on to fat when you eat low carb?
Do too many carbs, cause spillover?
Do carbs help you train more intensely to burn off that last bit of fat?
Do you do better with frequent meals, or less meals?
Do you look a little more lean when you don't eat before bed time?
Does not eating before bedtime increase your cortisol?
Ask yourself this question:
"What is the most comfortable way to create on ongoing calorie deficit?"
If you enjoy carbs, then obviously your diet plan should include carbs.
I've seen people get super lean following both high carb and low carb diets.
For me personally...I get lean by mixing low calorie moderate fat days, with high carb low fat days. Once I get lean, I do best by increasing the fat a bit to ensure optimal hormone levels.
A buddy of mine...Drops fat like crazy by using really high fat days that are also pretty darn low in calories. Some of the days during the week, he simply eats one big rack of ribs. He likes to go higher in fat, because he says it helps keep him satisfied and he can keep those high fat days super low calorie without starving.
Another friend...Eats small balanced meals 4-5 times per day. She stays lean and eats a balanced combo of carbs, protein, and fat. Her diet is low to moderate in fat and she can easily hit a deficit and systematically get as lean as she desires eating like this.
There really isn't any particular right way to eat.
Just some guidelines to keep in mind:
If you want to lose fat, expect to be hungry from time to time. You shouldn't feel deprived all the time, but there will be times when you are going to crave more calories than what you are taking in.
Don't let yourself get so hungry that it forces you to binge. Eat an apple or something before you get to this point. It is better to take in 50-100 extra calories now, to avoid 500-1000 calories later.
If you are stuck at a certain weight, make sure and track you calorie intake. I would recommend using My Fitness Pal, a free app that lets you track calories.
Note: If you are 100% certain that you aren't taking in too many calories, consider changing your macronutrient ratios.
*If you aren't very active, then eating a larger percentage of your calories as fat...and lower in carbs, could be what you need.
*If you are training hard, then perhaps lowering your fat intake and increasing your carbs could be what you need.
To summarize: The exact meal plan approach works well for people with a lot of weight to lose. It's pretty easy at that point. Things get more complicated when a person wants to get exceptionally lean.
Again...find a way to get an ongoing calorie deficit that is slightly uncomfortable from time to time, without torturing yourself.
Wish You Good Luck,
Rusty Moore
Fitness Expert and the author of Visual Impact fitness courses Visit official webpage link
http://health.reviewship.com/visual-impact-muscle-building-review/
In the past, I've received many requests from people like this.
I tell you EXACTLY what to eat for each meal for fat loss
...your calories and what you eat change as your body composition changes.
Image
Both muscle mass and fat mass burn calories.
A pound of muscle burns about 6 calories per day.
A pound of fat burns about 3 calories per day.
So as you get lighter, you typically burn less calories per day at rest.
Unless you add muscle.
...but typically you maintain or even lose a little muscle when getting lean.
So your diet should change to reflect this if you want to continue to lose body fat at a steady rate.
Image
Things get even trickier, the leaner you get.
Once you are within 5-10 pounds of your goal, you really have to watch how your body responds to your diet.
Does your body hold on to fat when you eat low carb?
Do too many carbs, cause spillover?
Do carbs help you train more intensely to burn off that last bit of fat?
Do you do better with frequent meals, or less meals?
Do you look a little more lean when you don't eat before bed time?
Does not eating before bedtime increase your cortisol?
Ask yourself this question:
"What is the most comfortable way to create on ongoing calorie deficit?"
If you enjoy carbs, then obviously your diet plan should include carbs.
I've seen people get super lean following both high carb and low carb diets.
For me personally...I get lean by mixing low calorie moderate fat days, with high carb low fat days. Once I get lean, I do best by increasing the fat a bit to ensure optimal hormone levels.
A buddy of mine...Drops fat like crazy by using really high fat days that are also pretty darn low in calories. Some of the days during the week, he simply eats one big rack of ribs. He likes to go higher in fat, because he says it helps keep him satisfied and he can keep those high fat days super low calorie without starving.
Another friend...Eats small balanced meals 4-5 times per day. She stays lean and eats a balanced combo of carbs, protein, and fat. Her diet is low to moderate in fat and she can easily hit a deficit and systematically get as lean as she desires eating like this.
There really isn't any particular right way to eat.
Just some guidelines to keep in mind:
If you want to lose fat, expect to be hungry from time to time. You shouldn't feel deprived all the time, but there will be times when you are going to crave more calories than what you are taking in.
Don't let yourself get so hungry that it forces you to binge. Eat an apple or something before you get to this point. It is better to take in 50-100 extra calories now, to avoid 500-1000 calories later.
If you are stuck at a certain weight, make sure and track you calorie intake. I would recommend using My Fitness Pal, a free app that lets you track calories.
Note: If you are 100% certain that you aren't taking in too many calories, consider changing your macronutrient ratios.
*If you aren't very active, then eating a larger percentage of your calories as fat...and lower in carbs, could be what you need.
To summarize: The exact meal plan approach works well for people with a lot of weight to lose. It's pretty easy at that point. Things get more complicated when a person wants to get exceptionally lean.
Again...find a way to get an ongoing calorie deficit that is slightly uncomfortable from time to time, without torturing yourself.
Wish You Good Luck,
Rusty Moore
Fitness Expert and the author of Visual Impact fitness courses Visit official webpage link
http://health.reviewship.com/visual-impact-muscle-building-review/
Tuesday, 15 April 2014
Rusty Moore Best Program Visual Impact Muscle Building Review
This program could have added fluff and filler and expanded it to more than 100 pages, but Rusty Moore Goal was to simply teach you how to get amazing abs...following the most direct route.
Fitness Expert Rusty Moore suggestion is to first read the entire course in its entirety.
After you read it once, go back & choose one of the 5 workouts.
Take a "Before" photo with your cell phone camera.
Get mentally prepared and excited for your workout!
I suggest starting this As Soon As Possible .
At first...hanging leg raises can feel like they are working your arms and shoulders more than your abs. (Don't worry...this is a common thing that happens at first. Soon this won't be an issue at all. In a few weeks this will be second nature to you) Anyway, I just wanted to "Welcome" you to this program. Note: I will send the occasional e-mail to ensure you get the most out of this program.
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