How Much Are You Supposed to Deadlift for Your Body Weight? The amount you deadlift gets determined by more than your body weight. Your strength levels, skill and gender all play a role. A small, novice lifter will deadlift far less than a massive, elite powerlifter. When selecting a training weight, remember that you must never compromise technique - - train your body, not your ego. Consult a health care practitioner before beginning any strength training program. As an untrained deadlifter, you should not worry about poundage; learn technique first. Then practice your technique. The weight increases will take care of themselves. AXS.com brings you inside access to tickets, artist news, and exclusive stories on concerts, tours, sports teams, family events, arts, theater, and festivals. I have been doing keto diet for a couple months now but I have recently found out that I This site has moved to http:// Please update your bookmarks and click here to visit the new site. The bench press is a very important exercise for athletes. Compare your strenght to Divison I football standards! An average male novice will deadllift approximately 1. An average female novice will deadlift 1. Lon Kilgore, Ph. D., one of the authors of . Technique has been developed, and strength built through many repetitions of the deadlift. If you are a male intermediate deadlifter, on average you will lift approximately 1. If you are a female intermediate lifter, you will lift approximately 1. Many intermediate lifters move on to become novice powerlifters. As an advanced lifter, you will have clearly defined goals - - all of which are athletic- based. A great website dedicated assisting others in learning all the glass fusing processes and techniques. There are pages devoted to step by step beginners, intermediate.Many powerlifters fall into this category, as well as competitive weightlifters. Some bodybuilders and many strongman competitors remain in the heavier weight classes. As an advanced male, you should deadlift at least 2. As an advanced female, you should deadlift at least 1. Elite athletes are long- time strength sport competitors. They have been competing in strength sports for years, including powerlifting, weightlifting, strongman competitions and the highland games. An elite male strength athlete will usually deadlift at least 2. An elite female strength athlete will usually deadlift at least 2. Are You Ready For Amateur Boxing? Being in shape and being in fighting shape are 2 entirely different things. Are you ready for competitive fighting? But just exactly HOW tough? I spoke to several boxing trainers and from what they all told me, here is the bare minimum for anybody looking to fight in amateur boxing competition. This here is the VERY MINIMUM you should at least be able to do all in one day if you want to compete at the amateur level: Run 3- 5 miles without getting too tired. Jumprope for 3. 0 minutes straight. Hit the heavy bag for 1. Be able to spar with any amateur from any gym (excluding pro- level amateurs with over 1. Spar double the required rounds (amateur boxing is 3 rounds)Notice how I didn’t say anything about training routines, X number of push- ups or X number of sit- ups. It’s because training is only a means of achieving amateur fight- level conditioning. If you can do all of the above, then you’re in pretty good shape regardless of how you trained to get there. Some people will require more training and conditioning than others. Every individual will always have their advantages in certain exercises over others. The list isn’t the end- all be- all of what is considered to be “fighting shape” but it’s a good start. Have some fun and test yourself on the physical benchmarks above. Just make sure you don’t be too hard on yourself or get offended if you can’t do everything above. Being an amateur boxer is extremely physically demanding. Competitive fighting doesn’t purely judge on skillful execution or who “fought better”. It is simply a contest of points, which are scored by direct hits. Quite often, a boxing competition can resemble an awkward game of tag moreso than a Rocky movie. On the other hand, amateur boxing can also become bouts of pure aggression. You can be as skillful as you want but if you’re only throwing 5. Whether it’s a lot of running or punching, you need to be prepared to do lots of both. Yes, skill is more important than power and endurance but only when you have reached the minimum levels of conditioning for boxing will you then be capable of applying your skills to fights. One of my favorite videos of what real amateur boxing looks like. It’s the Oxnard PAL National Boxing Tournament in Oxnard, California. Important Attributes For Amateur Boxing. Endurance. Whether you’re executing offensive or defensive moves, you need energy to do anything. If you don’t have the energy to throw punches and keep your opponent off you, you’re pretty much dead meat. I know you see boxers getting tired on TV or youtube, but that’s just them getting tired–they’re not completely gassed out. In reality, boxers are NEVER allowed to get tired. I once got tired during some focus mitt work and my trainer slapped me in the face and yelled, “DON’T GET TIRED!” As he explains, “The moment you get tired, you get knocked out.” It’s that simple. There are 2 types of endurance you absolutely MUST have: 1. Leg Endurance. Leg endurance allows you to move around the ring, more importantly: in and out of range. I’ve watched many fighters get destroyed in the late rounds because they ran out of leg strength. This is when your legs feel like cement and you’re no longer able to move swiftly. All the punching power in the world means nothing if you can’t even get to your opponent. It sucks when your opponent easily moves in and out of distance while you’re dragging your legs around the ring. Build up your leg endurance with the jumprope. Don’t just do running. Jumping rope ensures your legs will always have that bounce. You don’t want to be a sitting duck on the ropes while your opponent hits you and disappears before you fire back. I’ve been there dozens of times. Shoulder Endurance. VERY crucial. Once your shoulders get tired, you’re screwed. You’re too tired to throw punches fast enough to hit your opponent. You’re too tired to pull your hands back to defense when you punch. You’re even too tired to hold up your gloves to cover your face. Your shoulders run your offense and defense, without them you’re pretty much a punching bag on legs (assuming you still got your legs). Work those shoulders in training, do the speedbag and arm endurance drills! Defense. Your opponent will average 6. If you don’t know how to block punches, ESPECIALLY when you’re tired and every punch hurts more, you’re gonna get knocked out. Pay attention, cover your face, and protect yourself at all times! Speed. If your punches aren’t fast enough to hit your opponent, you’re screwed. Not only will you not be able to score, you’re also unable to hurt him and keep him from attacking you with everything he has. Make sure your hand speed stays with you throughout the fight. You can have all the power in the world, but without the speed, it means nothing! You can be as tired as you want, but your hands better be fast enough to touch your opponent–or else your punches will have absolutely ZERO effect on your opponent. Power. If you don’t have the proper technique and physicality to hurt your opponent, he will walk you down and outgun you till you hit the canvas. Power doesn’t come from wild swinging, that only wastes energy. True power comes from good technique. You want effective and efficient punching form! And then of course, you need to do explosive work in training. You don’t need to have knockout power, you just need to make sure that you have the power to hurt him. Autonomy. Inside the ring is not the place for you to be thinking about what to do next. All your punch combinations and counters should be automatic by now. It’s ok to think about general fight strategy such as “Pump the jab. Hooks to the body in close. Pivot off the ropes.”What you should NOT be thinking is “Jab, right, left hook, right uppercut, left hook, right cross. Block the jab with the right hand. Keep the chin down.”I mean seriously, if you still have to remind yourself to keep your hands up, then you’re not ready for amateur fighting. Your stance and defense should have been automatic by now. Actually, EVERYTHING should be automatic by now. Offensive moves, defensive moves, counter moves, everything. If you can’t fight automatically and respond instantaneously, you’re in deep trouble. Imagine a basketball player. He’s not thinking about how to dribble between his legs or how to make a jumpshot. He’s paying attention to to other players in the game and deciding where he wants to be. A boxer in the ring should be paying attention to his opponent,not himself. If you’re busy trying to think during a fight, you’ll always be one step behind your opponent the entire fight. He’ll land a jab and as you prepare to counter his next jab, it’s too late because now he’s already hit you with his right hand. Now you’re thinking about his right hand and it’s too late because he’s already jabbed you again, AND thrown another right hand. By the time you’re ready to counter his right hand it won’t matter because he’s throwing hooks now. Your opponent, mindless he may be, will walk you down and pry your guard apart with combination after combination, while you’re still trying to figure out what counters to throw and when to do the fancy shoulder roll you practiced. If you’re trying to remember counters to common punches, you are pretty much NOT ready for competing. Everything should be automatic by now. Stuff That Does Not Matter. This is the stuff beginning amateur boxers should not be worried about. Knockout Power. It’s pretty hard to knock someone out considering they’re moving so fast and wearing headgear. Although knockouts do happen at the amateur level, they tend to have more to do with endurance than power. Besides, great timing and beautiful counter- punching are more likely to cause a knockout than just pure power alone. As long as you have perfect technique and punching form, you are fine. Slipping. Please watch an amateur fight, not a pro fight. You notice there’s not much slipping in there and there’s a reason for that. Slipping is a beautiful skill but just how many punches are you prepared to slip? It’s a lot of punches, and trying to slip all those will never work. You’ll get tired and eventually get caught. Learn how to slip a punch or two here and there but don’t choreograph it into your routine as if that’s all you’ll be doing. More often than not, you’ll be relying on a solid high guard defense instead of slipping movements. Trick Combinations. Relying on trick combinations is silly. I’d say trick combinations are best used to break your opponent’s rhythm. You throw trick punches to score a few points here and there. In the overall scheme of things, tricks combinations mean little in regards to the hundreds of normal punches you and your opponent will be throwing. Stick with basic boxing punches (like THE JAB), and basic counters. Trick punches are something you do to escape a situation or have a little fun to confuse your opponent. You’re not supposed to fight an entire fight on trick combinations. Lastly, trick combos are like magic tricks; they require work to setup and everything must be perfect for the trick to work. And if it doesn’t work, you get punished badly. Amateur Boxing is 1. Physical. I don’t know where people got the idea that boxing was some kind of secret martial art. You’re in for a giant surprise if you believe you can think your way to victory and not have to fight with power or force. I’m going to share 2 secrets with you. Here goes the first reason why boxing is so damn physical. Higher- level boxing moves require more physical ability. Doing higher level boxing moves is going to require more energy. So even if you’re trying to beat your opponent with higher- level skills, you’re still going to use more energy. For example, notice how slipping requires more energy than blocking. Boxing is 9. 0% mental and 1. But that 1. 0% physical requires 1. Get it?! Boxing is based more on mental capacity than physical capacity. However, you need every bit of that physical edge to make use of your fight intelligence. Boxing is not literally a game of chess. Ways To Lose 2. 0 Pounds In 3. Days. Losing absurd amounts of weight in relatively short periods of time used to be thought of as unhealthy. Nowadays, there are many exceptions to the lose 1- 2 pounds per week rule such as: Bariatric Surgery (pre & post)Cardiac Disease (increases risk by not losing weight quickly)Type II Diabetes (can be faster with benefits to glucose tolerance, but sugars must be monitored). When your body or your organs depend upon it, it’s a good idea to treat your body well and get the extra weight off as fast as possible. The trouble with “losing weight too quickly” is the method, not the process. Most people try radical things like extreme dieting with caloric deprivation, dehydration, pills, nutrient- void cleanses, or other posh- type weight loss strategies that infect us through the media. These methods don’t work. They can help you lose weight quickly, but you’ll often rebound with more weight gain later, or cause a lot of stress to your body in the process. Muscle wasting can take place, as well as cardiac arrhythmia, diarrhea, constipation, sugar- level fluctuations, and many other harmful bodily processes. Cortisol levels go up when your body is stressed, which adversely affects insulin sensitivity. Your body quickly observes a chronic state of stress, and it protects you with the storage of fat, amongst many other bodily functions, such as alteration in other hormones, and loss/gain of appetite. Instead, consider what you can do to actually reduce the stress to your body through the weight loss program you choose. Think about the areas of your exercise program that will look/feel different when you hit your goals completely, and the obstacles that lie in your way. It’s no secret that you’ll have to eat well, choose nutrient- dense foods, and exercise. That said, let’s figure out the finer points of exercise and nutrition that have prevented you from achieving results as fast as you would have expected. Below, you’ll see that I’ve listed the top 7 Ways To Lose Up To 2. Pounds In The Next 3. Days. It’s extremely important that you understand your body is capable of this, but it’s the minor tweaks and attitude adjustment that will make all the difference. Method #1: Model . Then, you figure out how many calls it takes you to close a client and multiply. If you need to hire a sales force and write scripts in order to make enough calls, then you do so right away. It’s a way faster way to hit the end goal. In the case of health, this is best done through cumulative exercise and increased intensity. When you’re in great shape, you naturally put yourself through more in a given workout. In a sense, more “workout pain” hurts less, but only because you’ve felt it before. The unfamiliar is the scariest part. I’m not telling you to go crazy and end up in emergency level pain from your muscle soreness, to the point that you can’t move. However, I am telling you that on a sale of 0 to 1. I’d like you to make sure you’re somewhere between 5 and 7 out of 1. The goal is to create muscle repair and speed up your metabolism in the process. This is done through controlled damage and improved signaling to muscles, thereby getting more muscle involved in every repetition of every set that you do. Model the intensity you expect yourself to have when you realize your goal and do this today. If you’re intimidated, increase your intensity by 1. Be careful, but be purposeful in your method of losing fat quickly. You’ll be surprised by the result! The first step to begin improving your intensity; download our Fit in Minutes app and you’ll be finished with your first workout in just 5 minutes: Fit in minutes. Method #2: Supercharge Your Diet & Double Your Fat Loss. You can search the internet high and low, but you’ll rarely find a resource even half as helpful as the article that one of my best friends wrote, Kiwi Chris. I first met Chris at an international Fitness conference in Austin, TX, and I was immediately impressed by his knowledge, along with his incredible spirit for life. Several months later, Chris ended up staying with my wife and I for 6 weeks doing some specialized rehab for long- standing non- healing issues he was having. Needless to say, you can really get to know someone while living with them for 6 weeks, and I’m proud to introduce you to someone who makes fat loss seem really simple? Here are three examples most of my clients can relate to. SCENARIO ONE: You wake up in the morning and walk past your laptop, deciding against your better judgment to “quickly” check emails. Four hours and some serious hypoglycemia later, your hands are shaking as you stagger out of your chair and walk head first into the pantry door. You reach out, dying to eat anything. A whole packet of double chocolate Oreos. I give it 9 to 1 odds that that packet won’t survive the next two minutes of your life. SCENARIO TWO: You are meeting your date for an evening cocktail event. Food will be served and your date assures you, some of it will be healthy. You rock up nice and early, looking and feeling amaaaaazing, although a tad bit hungry. Things drag on and on and no food is coming out. Now you are famished, and the feeling amazing has turned to what we call “HANGRY” the so hungry you are angry combo. When food does finally appear, you find out that the “healthy low- fat” solution is in fact a high fructose corn syrup wrap packed with white rice and a tiny bit of something that genetically is chicken but grew up in a cage and is now covered in sugary, “low fat” mayo. Oh boy. SCENARIO THREE: Enjoying a night of fine dining with your health conscious mates, you expect to eat cleanly and healthy, no cheat meal for you tonight. You order grass fed steak, double serving of vegetables on the side, and ONE glass of red wine. Perfect – you are hungry so you tuck in faster than a sumo wrestler at an all- you- can eat sushi joint. Not so fast Kiwi, you are half way through the meal when you realize the steak has been broiled in and then smothered in a TON of sugary, corn syrup solid teriyaki sauce, that delicious brown sauce is in fact sugar and food coloring, and to your horror, you notice that the veges were sauteed in a refined vegetable oil too. I guess it WAS a cheat meal. If you can avoid unplanned cheat meals, and keep your diet on the straight and narrow at least 9. Ok ok ok you say. Yes, that means you start from today. Trick Number 1 – If it ain’t there, you CAN’T eat it. Take everything in your kitchen that is bad for you and throw it out or give it away. This trick is so simple but it is SO important that I put it at number 1. Do it. Now. Category: control food access. Trick Number 2 – Eat before you dine out, every time. Eat something healthy to take the edge off your hunger before you leave the house to dine out. Every time. The second you leave your house for a social event you have limited control over what is served, and if you are meeting other people, when it is served. If you eat a tiny bit prior you can keep the edge off your hunger to avoid caving to craving if great food selections do not present themselves. You are also likely to eat LESS. My favorite pre dining combo: a handful of raw organic almonds and some organic, grass- fed beef jerky, but even an apple is better than nothing. Category: control food access. Category: never let yourself get super hungry. Trick Number 3 – Watch the dressings, condiments, and food prep ingredients. Not much point thinking you are eating a healthy meal if you are downing dressings or sauces full of sugar or countless grams of unhealthy fats. Same goes for how your food was prepared. There are often going to be some oils and sugars in the cooking process, especially eating out, just watch how much and what is used. Coconut oil and olive oil ROCK. For everything else, ditch the oil and sugars and keep the cheat meals planned cheat meals people. Category: control food access. Trick Number 4 – Eat nutrient dense foods regularly whenever you get hungry. If you find yourself starting to get very hungry, eat a healthy meal while you still have some self- control. Some intermittent fasting has its uses, and while there are advocates out there for rampant fasting, I am not a big fan of the big fasts for a few reasons: 1) athletic performance (and daily productivity) bomb for me when eating this way when compared to other more regular feeding diets that have a surplus of adequate nutrition (try it without ANY caffeine, I dare you) 2) most importantly it is when super hungry that most serious binges occur, especially with beginners 3) cortisol management. The adrenal/cortisol axis is SO important to fat loss that it deserves its own book? Coming off the rails is a big problem if you can’t get back on afterwards. Enough said. Category: never let yourself get super hungry. Category: avoid deficiencies that will impair health or performance. Category: avoid brain confusion for EAT messages. Trick Number 5 – Keep some healthy snacks on hand with you at all times. Life happens. Have a selection of healthy ready to eat choices on hand at all times for those occasions when you are forced to go longer between meals than intended, or are stuck somewhere with only poor food choices (such as an airport)Some readily portable examples: organic raw nuts, premade grass feed beef or bison in chili (ideally sans legumes) or as jerky, cold meat cuts from home, hard boiled eggs, low salt cans of fish, organic vegetables, organic seeds, organic nuts (I love almonds, macadamias, and walnuts) and if you must, low glycemic fruit (blueberries rock). Category: never let yourself get super hungry. Trick Number 6 – Cover your nutritional bases, EVERY day. Eat nutrient dense foods from a variety of sources. Nature loves variety, and if you can eat a broad spectrum of all the good stuff daily, you will reduce the likelihood of having any nutrient deficiencies. While this is great for health, it is also important for dieting. Your brain’s solution when it feels like it is missing nutrition?
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