tag:blogger.com,1999:blog-61564184439053934242024-03-05T03:14:40.766-08:00bestsupplementsglobalMasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-6156418443905393424.post-48252682914119889962018-01-29T15:47:00.003-08:002019-04-03T10:02:41.780-07:00Pet Peeves in the GymI wrote a previous article on Proper Gym Etiquette and all the dos and don'ts when you are in a public fitness center, but I still get aggravated when I go into the gym and encounter issues like:<br />
<br />
- Throwing the gym towels all over the equipment and floor and leaving them lay there<br />
- Not removing plates from the equipment when they are done<br />
- Not returning a piece of equipment where they picked it up from<br />
- Moving equipment from one room to another and not returning it when they are done<br />
- Leaving dumbbells lay all over the gym instead of putting them back in the racks<br />
- Leaving weight plates lay all over the gym instead of re-racking them<br />
- Leaving the tread mills in a less than normal configuration<br />
- Grabbing a piece of equipment directly in front of you without asking if you are using it<br />
- Not wiping down the equipment after use<br />
- Playing load music without using headphones or ear buds<br />
- Cursing (enough said)<br />
- Banging equipment or dropping weights (except for deadlifts or clean lifts)<br />
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What are your pet peeves when you go to the gym? Do you have any? Go ahead and list them here and maybe, just maybe we can strike a cord with some of the rest of the gym rats like us, so they will respect others and the property they are using.<br />
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I love to go to the gym and if I'm not working or enjoying home time, I'm in the gym. I'm addicted to working out. I have a full gym in my basement but still go to the public gym so I can lift "heavy." What is your story? I'd like to hear from you and your experiences.<br />
<br />
Bob<br />
TEAM JAQT<br />
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<a href="http://www.mastersgtjaqt.com/pre-workout-supplements-s/107.htm">http://www.MasterSgtJaqt.com/pre-workout-supplements-s/107.htm</a><br />
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<br />MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-23252103785997795402018-01-01T16:25:00.003-08:002019-04-03T10:00:33.988-07:00About Me!My name is Bob Livingston and I am the owner of <a href="http://bestsupplementsglobal.com/">www.<b><span style="color: #303847; font-family: "arial";">MasterSgtJaqt</span></b>.com</a> and manager of TEAM JAQT. <br />
I am 66 yr old and started avidly bodybuilding in 2012 as I was going through my second divorce. It was not new to me as I lifted when I was 29 yr old but had to quit due to personal life experiences. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtJJbeR3kiL5CCSZj_4uQkBhVXK1odFc1Tx2JW9-E0gq6Y1Q654L_atX9spwP69cJ4XPXPByy9KmkcJ0yBcoOlx_WYxxm9SyHLlDT-FAaRDCgmF-AwKYRxvgOESBdxG9hoVxWn3NjNsw/s1600/20170407_190211.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtJJbeR3kiL5CCSZj_4uQkBhVXK1odFc1Tx2JW9-E0gq6Y1Q654L_atX9spwP69cJ4XPXPByy9KmkcJ0yBcoOlx_WYxxm9SyHLlDT-FAaRDCgmF-AwKYRxvgOESBdxG9hoVxWn3NjNsw/s320/20170407_190211.jpg" width="180" /></a>Anyway, I am back, lift three times a week and am now addicted to the gym and weight room. I will get depressed if I don't get to the gym for my "me" time and stress relief. I totally changed my diet and eat chicken, fish, some beef, fruits, vegies, etc. etc. No pizza, no donuts, very little soda, very little beer; literally no junk except for dark chocolate (which is actually good for you as an antioxidant). I am a gym rat and love it. I would like to compete in the Senior division some day.<br />
I lift following Joe Weider's principles of a full body workout every time I enter the gym, no split days. I am totally beat when I leave the gym but I recover quickly for the next workout. I am a natural bodybuilder, take protein and a preworkout. That's it. <br />
I am now lifting 290 for my farmer carry, pushing over 700 on the leg sled, 105 dumbbells for shrugs just to name a few. I also enjoy the Svend Press and Reverse flat bench which I just started incorporating into my workout recently.<br />
I workout at a military base so I see a lot of military people in the gym whenever I go but there is always room. I just happen to be retired from the US Air Force after 33 years so that's how I get to workout in the base gym.<br />
I buy supplements and a lot of them so I decided in Jan 2017 to quit going to GNC and spending those high prices and buy on-line from a wholesaler and offer the same thing to my family, friends and comrades in arms.<br />
Come on by and join TEAM JAQT and grab some supplements while you are here. We are adding new products to the site every day. If you have a favorite and don't see it, let me know and I'll try to get it for you. Pass up those big box stores you have to drive to or those big box websites with all the pop-ups and banner ads. We'll ship directly to you for a single shipping charge no matter how much you order.<br />
Hope you enjoyed my story, I left out a lot so as not to bore you! I would love to hear about your fitness routine and how you got into it. Please comment and tell me your story and I hope to see YOU in the gym! TEAM JAQT<br />
<a href="https://www.blogger.com/goog_50438558"></a><br />
<a href="http://www.mastersgtjaqt.com/">www.MasterSgtJAQT.com</a>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-41862021012947180342017-11-28T13:07:00.003-08:002019-04-03T09:59:49.497-07:00Natural BodybuildingI wanted to do a post about natural bodybuilding versus enhanced. As I began to research I found so much information that it is almost confusing as to what they both really are, how they are defined and where the lines are drawn. From what I can tell, it depends on who you are talking to?<br />
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I feel like I am a "natural" bodybuilder because all I take on a regular basis with my weight training is protein, liquid or powder, preworkout and amino acids to enhance my workouts. Does this meet the definition of "natural" bodybuilder?<br />
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Most research refers to natural bodybuilding as "the practice of body modification without the use of banned substances." The practice is the same as far as using workout or fitness centers, gyms, home gyms or outside facilities. Natural bodybuilders try to reach high levels of physical fitness without the use of performance-enhancing drugs. Okay so let's say that those PE drugs are obviously steroids and humane growth hormones (HGH) to name the main ones. Not only do these drugs allow for an unfair advantage in sports, but they can also cause major, life-threatening side-effects such as prominent breasts, baldness or infertility in men and a deep voice, increased body hair and baldness in women. <br />
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Worse than that, both men and women can experience severe acne, liver abnormalities or tumors, aggressive behavior, depression, drug dependence, inhibited growth, dehydration, muscle cramps. exhaustion, dizziness, heart and blood pressure issues and possibly death. <br />
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As "natural" bodybuilders, we steer clear of steroids and PEDs based on this research and results and a deep concern for our overall long-term good health. <br />
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Natural bodybuilders perform workouts that include multiple muscle groups along with a cardio routine. Muscles are broke down during workouts and rebuilt afterwards to make them stronger. Natural bodybuilders tend to be totally and completely physically fit. Natural bodybuilders have a strict and regimented diet. <br />
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Natural bodybuilders also have their own display competitions which seem to be multiplying as of late and which are run by the WNBF (World Natural Bodybuilding Federation) responsible for drug testing all competitors and keeping the sport clean, safe and drug free.<br />
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So there you have some idea of what Natural Bodybuilding is all about. If you need more, continue to research this highly controversial subject on the web and decide for yourself. <br />
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We would like to solicit all your comments and thoughts on this subject. Just comment back here.<br />
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As always, enjoy your workout, be safe and we'll see YOU in the gym! Visit TEAMJAQT at <a href="http://www.mastersgtjaqt.com/">www.MasterSgtJAQT.com</a> for all your workout supplement needs. #TEAMJAQT Like us on <a href="https://www.facebook.com/Bestsupplementsglobal-667004886806379/">Facebook</a> and follow us on <a href="https://twitter.com/bestsupplemen">Twitter</a>.<br />
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<br />MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-23152092638100256662017-11-01T12:47:00.001-07:002019-04-03T09:59:38.015-07:00Avoiding Overtraining<br />
<div style="margin: 0px;">
Be careful of OVERTRAINING!<span style="margin: 0px;">
</span>You’ve seen them and mostly likely talked to them or read about
them.<span style="margin: 0px;"> </span>The huge guys or gals in the gym
that spend countless hours, six days a week, maybe even more than one workout a
day in the gym, right?<span style="margin: 0px;"> </span>And they are cut
and shredded, the way you want to be.<span style="margin: 0px;"> </span>Be
careful.<span style="margin: 0px;"> </span>These are professionals, most
likely on a muscle enhancer like steroids, etc.<span style="margin: 0px;">
</span>They train to display and many times don’t work.<span style="margin: 0px;"> </span>Don’t mimic these people.</div>
<br />
<div style="margin: 0px;">
If you try to keep up with a professional bodybuilder, you
will fall into the OVERTRAINING trap and pay the price!<span style="margin: 0px;"> </span>What price; little to no gains in size or
strength and possibly even muscle loss or illness.</div>
<br />
<div style="margin: 0px;">
What are the signs of overtraining?<span style="margin: 0px;"> </span>You may reach a plateau or a drop in your
performance.<span style="margin: 0px;"> </span>Your heart rate may be
elevated most of the time, during or after your training.<span style="margin: 0px;"> </span>You may experience more muscle soreness than
you have been.<span style="margin: 0px;"> </span>You are considering or
actually skipping workouts and have lost desire to go to the gym.<span style="margin: 0px;"> </span>You seem to be more tired overall and lack
full concentration.<span style="margin: 0px;"> </span>You could be
experiencing a lack of appetite or having trouble with your sleep
schedule.<span style="margin: 0px;"> </span>You may be losing weight
unintentionally.<span style="margin: 0px;"> </span>Any combination of
these can be a clue that you may be in the overtraining zone.</div>
<br />
<div style="margin: 0px;">
What is an ideal training ritual?<span style="margin: 0px;"> </span>Here are a few suggestions from
Bodybuilding.com:</div>
<br />
<div style="margin: 0px;">
- Don’t train more than four days a week.<span style="margin: 0px;"> </span>You need to recovery to build.<span style="margin: 0px;"> </span>I personally like the three days a week
routine.</div>
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<div style="margin: 0px;">
- Don’t train more than 2 days in a row.<span style="margin: 0px;"> </span>If you are ramping up the intensity in your
workouts, you need 1-2 days off in between.</div>
- Weight training sessions should last somewhere between 60
to 75 minutes.<span style="margin: 0px;"> </span>This is the time where
you pretty much depleted your body of its resources and moving on can only
delay your anabolic state.<br />
- Free weight compound exercises will build more muscle than
using machines which isolate one particular muscle.<span style="margin: 0px;"> </span>If you have limited time, use free weight
compound moves.<br />
- Try 6 – 12 reps. Lower reps are for strength building and
high reps are for endurance.<span style="margin: 0px;"> </span>If you want
to build muscle, stay in the middle.<br />
- Always, always use correct form, concentrate, focus and
squeeze at the peak!<br />
- Refrain from drinking alcohol.<br />
- Allow for ample rest time to recover.<br />
- Change up your routine; vary the exercises, set and rep
cycles.<br />
- Stay mentally focused and keep emotions in check.<br />
<br />
<div style="margin: 0px;">
So, keep an eye on the symptoms and don’t fall into the
OVERTRAINING trap.<span style="margin: 0px;"> </span>Plan out your
workouts and we’ll see YOU in the gym. <a href="http://www.mastersgtjaqt.com/"><span style="color: blue;">www.MasterSgtJAQT</span></a><u>.com</u> (home of TEAM
JAQT)</div>
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-78589592030545597602017-08-24T13:05:00.003-07:002019-04-03T09:59:23.568-07:00What Kind of Sets Are Your Favorite?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIq2a7OkgfoK2lvEKad0i5WhrCtME_VHvvdqm2fJGjVPPkda8MSZ2Fcqs9LvslpGgF3FMSyUZfUAPHLrW-R__7utGXU7glnXT9quuQR_ObhB9xoLxMAGSLk7wlmYenCdGU7gvp2Lp4_A/s1600/supersets.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="221" data-original-width="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIq2a7OkgfoK2lvEKad0i5WhrCtME_VHvvdqm2fJGjVPPkda8MSZ2Fcqs9LvslpGgF3FMSyUZfUAPHLrW-R__7utGXU7glnXT9quuQR_ObhB9xoLxMAGSLk7wlmYenCdGU7gvp2Lp4_A/s1600/supersets.jpg" /></a></div>
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What are the different kinds of sets when weight training?<span style="margin: 0px;"> </span>We’ve all heard terms "thrown" around in the
gym like, superset, pyramid set, etc. etc., right? But what does that all
mean?<span style="margin: 0px;"> </span>Let’s take a minute to <u>clarify</u>
here for those that don’t know what sets there are and what their definition is
to help the <i>beginning </i>bodybuilder.</div>
<br />
<div style="margin: 0px;">
<u>Straight sets</u> – performing a straight set is simply lifting
the <i>same</i> weight with the <i>same</i> amount of reps per set for any <u>one</u> exercise.<span style="margin: 0px;"> </span>For example, lifting 40 lbs for 12 reps for
3 sets on 1 exercise and then maybe 30 lbs for 10 reps for 3 sets on a
<i>different exercise</i>.<span style="margin: 0px;"> </span>The weight and reps
<u>stay the same</u> through all 3 sets.</div>
<br />
P<u>yramid sets</u> – for pyramid sets, you <i>increase</i> the weight
while <i>decreasing</i> the reps for each set.<span style="margin: 0px;">
</span>For example, lifting 50 lbs for 12 reps, then 60 lbs for 10 reps and
finally 70 lbs for 8 reps.<span style="margin: 0px;"> </span>This will
give you a chance to “warm-up” as you <u>increase</u> the weight.<br />
<br />
<div style="margin: 0px;">
<u>Super sets</u> – when <b>two</b> exercises are paired together, you are
performing a super set.<span style="margin: 0px;"> </span>There is <i>no rest</i>
period between the first and second exercise, only <i>between</i> the paired reps,
<i>after</i> the second exercise is completed.<span style="margin: 0px;">
</span>There are 3 types of supersets; <u>agonist</u>, <u>antagonist</u> and <u>upper/lower body</u>
supersets.<span style="margin: 0px;"> </span>For agonist, you pair exercises
from the <i>same</i> muscle group, for antagonist, you pair exercises from <i>opposite</i>
muscle groups and for upper/lower body, you simply pair an <i>upper</i> body exercise
with a <i>lower</i> body exercise.<span style="margin: 0px;"> </span>Supersets
are more intense but allow for less time spent in the gym. </div>
<br />
<div style="margin: 0px;">
<u>Tri-sets and Giant sets</u> – basically, if you combine <b>three</b>
exercises together, you are obviously performing a <i>tri-set</i> and if you group
<b>four or more</b> exercises together, you are performing a <i>giant</i> set.<span style="margin: 0px;"> </span>Both of these will "intensify' your workout.</div>
<br />
<div style="margin: 0px;">
<u>Drop/Strip sets</u> – one of my personal favorites, although I use
several different set patterns as I like the variety.<span style="margin: 0px;"> </span>Drop sets are used to <i>increase</i> muscle mass
and endurance.<span style="margin: 0px;"> </span>Simply, you perform an
exercise with a weight <u>heavy enough</u> to go almost to failure on the last
rep.<span style="margin: 0px;"> </span>You then <i>decrease</i> the weight in
order to continue on through the set.<span style="margin: 0px;"> </span>I
find this very effective on the cable machine if I start heavy like with biceps
or triceps and reduce one plate after each set of reps.<span style="margin: 0px;"> </span>Maybe start at 120 lbs for 10 reps, then 110
lbs for 10 reps, then 100 lbs for 10 reps all the way done to 40 lbs for 10
reps.<span style="margin: 0px;"> </span>Want your triceps to feel like
rocks!<span style="margin: 0px;"> </span>Try this and get "pumped!"</div>
<br />
<div style="margin: 0px;">
So there you have it, experiment, use several or all types,
switch out; remember you have to keep your muscles confused in order to
build.<span style="margin: 0px;"> </span><i>Never</i> do the same set of
exercises in the same order for every workout.<span style="margin: 0px;">
</span>Hope this was helpful.</div>
<br />
<div style="margin: 0px;">
From everyone at TEAM JAQT, see <b>YOU</b> in the gym! <br />
And as a reminder, be sure to purchase your workout supplements today; <a href="http://www.mastersgtjaqt.com/">click here!</a> </div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-27046189887296280822017-07-04T07:32:00.002-07:002019-04-03T09:58:32.621-07:00Eating habits that will help in fat loss! <span style="color: #6fa8dc;"></span>Did you know that a study from Cornell University found that
just switching to a smaller plate for your meals can help you consume less food?<span style="margin: 0px;"> </span>Try something in the 8 to 9 inch range.<span style="margin: 0px;"> </span><br />
<br />
<div style="margin: 0px;">
Stay away from sugar-laden drinks.<span style="margin: 0px;"> </span>That is why drinking water is paramount for
an athlete. Also many supplements, like a pre-workout, needs to be hydrated (with
H2O) in order to experience the full strength and effect of the product.<span style="margin: 0px;"> </span>Check out the calories on these sugar
drinks.<span style="margin: 0px;"> </span>Sugar proved to spike insulin in
the body, thus inhibiting the body from using fat as fuel.</div>
<br />
<div style="margin: 0px;">
Take time to chew slowly and completely. You will be able to
determine more preciously when you are full than if you are just rapidly “shoveling”
it in and then feel bloated from overeating.</div>
<br />
<div style="margin: 0px;">
Put away all distractions when eating a meal.<span style="margin: 0px;"> </span>If you are texting, web browsing, watching TV
or even reading, the feeling of being satisfied will be reduced and can lead to
overeating.<span style="margin: 0px;"> </span>Focus on your meal just as
you focus on that next set!<span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px;">
Drink more water. Drinking water can actually boost your
metabolism as much as 30% over a period of 1 ½ hr.<span style="margin: 0px;"> </span>Drinking water before meals proved that you
will most likely eat fewer calories. All of this adds up to burning more
calories.</div>
<br />
<div style="margin: 0px;">
Drink green tea.<span style="margin: 0px;">
</span>Green tea contains small amounts of caffeine but is also loaded with
catechins, powerful antioxidants.<span style="margin: 0px;">
</span>Catechins are believed to work synergistically with the caffeine to enhance
fat burning.<span style="margin: 0px;"> </span></div>
<br />
<div style="margin: 0px;">
Try cooking with coconut oil.<span style="margin: 0px;"> </span>Cooking with coconut oil is very healthy
because of the high level of special fats called triglycerides, which are
metabolized different than other fats.<span style="margin: 0px;">
</span>These fats are shown to boost metabolism by 120 calories per day and
helps to reduce your appetite so that you eat approx. 256 fewer calories per day.</div>
<br />
<div style="margin: 0px;">
Go on a low carb diet.<span style="margin: 0px;">
</span>You can lose on average 2 – 3 times more than following a standard
weight loss diet.</div>
<br />
<div style="margin: 0px;">
Keep healthy snacks around for when you get hungry.<span style="margin: 0px;"> </span>A few snacks would be whole fruits, nuts,
carrots, yogurt or even a hard-boiled egg or two.</div>
<br />
<div style="margin: 0px;">
If you brush your teeth after dinner, you may be less likely
to be tempted by a late night snack.</div>
<br />
<div style="margin: 0px;">
Try to get good sleep.<span style="margin: 0px;">
</span>Poor sleep has been shown to be one of the strongest risk factors for obesity,
89% increased risk in children and 55% in adults.</div>
<br />
<div style="margin: 0px;">
Eat more protein. <span style="margin: 0px;"> </span>Protein
is the single most important nutrient when it comes to losing weight.<span style="margin: 0px;"> </span>Eating a high protein diet can boost metabolism
by 80 to 100 calories per day.<span style="margin: 0px;"> </span>Adding
protein is one of the easiest and most effective and delicious ways to lose
weight. If you just cannot consume enough protein through food, adding a protein supplement works well. You can find quite a selection by <a href="http://www.mastersgtjaqt.com/">clicking here!</a></div>
<br />
<div style="margin: 0px;">
There you have it.<span style="margin: 0px;">
</span>Plan your meals and snacks and lose weight.<span style="margin: 0px;"> See YOU in the gym! </span>TEAM JAQT</div>
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<div style="margin: 0px;">
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<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-76016765423621171512017-06-26T13:25:00.001-07:002019-04-03T09:58:16.614-07:00NUTRITION: Dark Chocolate and Bodybuilding? Yes!Is chocolate a <i>healthy</i> food to be considered when deciding what foods to eat
when you are weight training or just participating in a fitness program?<span style="margin: 0px;"> </span><b>Yes</b>, dark chocolate will be your "choice."<span style="margin: 0px;"> </span>In fact, dark chocolate is <u>loaded</u> with
essential nutrients that can have a positive effect on your health.<span style="margin: 0px;"> </span>It is an antioxidant and helps to lower the
risk of heart disease with compounds such as polyphenols, flavanols and
catechins. But, stay away from milk chocolate as the added <u>milk</u> and <u>sugar</u> is not
what you want to stay lean and "not" gain excess fat.<span style="margin: 0px;"> </span><br />
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Also, look for more of the <u>organic</u> dark chocolate in the range of 70% or
greater cacao.<span style="margin: 0px;"> </span>I, personally, like a <b>70%</b>
because any greater percentage to me starts to get bitter.<span style="margin: 0px;"> </span>But try, say, an 80%, you may like it.<span style="margin: 0px;"> </span>Experiment but <u>be sure</u> to stick with dark
chocolate.<br />
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Dark chocolate contains fiber as well as <i>healthy</i> amounts of iron, magnesium,
copper, manganese, potassium, phosphorus, zinc and selenium.<span style="margin: 0px;"> </span>There are calories, of course, but in these
darker chocolates, sugar is <i>minimal</i>.<span style="margin: 0px;"> </span>The
fat is mostly saturated and monounsaturated with a small amount of
polyunsaturates.<br />
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Another study has found that dark chocolate may be <u>great</u> for your skin.<span style="margin: 0px;"> </span>The flavanols can actually <i>protect</i> against
sun-induced damage and <u>improve</u> blood flow to the skin and help to increase skin
<i>density</i> and <i>hydration</i>.<br />
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The benefits are <u>numerous</u> for adding dark chocolate to your diet and more
are being discovered every day.<span style="margin: 0px;"> </span>For
example, dark chocolate helps to <i>lower</i> your blood pressure, big <i>deterrent</i>
against strokes and heart attacks, as we mentioned earlier. The fat in
chocolate is actually in the form of <i>oleic acid</i>, typically found in olive oil,
which is found to have antioxidant properties. <br />
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What about improving the function of the brain?<span style="margin: 0px;"> </span><u>Yes again</u>!<span style="margin: 0px;">
</span>One study showed that consuming high flavanol cocoa improved blood flow
to the brain thus improving cognition and verbal fluency in elderly people.<span style="margin: 0px;"> </span>It also contains <u>simulants</u> like caffeine and
theobromine.<br />
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Dark chocolate (70% >) helps to prevent diabetes and obesity by
inhibiting blood sugar issues and to improve mood because of the chemical
<i>serotonin</i> which is a natural anti-depressant.<br />
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Remember, to get minimum <b>70% cacao</b>.<span style="margin: 0px;">
</span>There are brands that offer <b>80%</b> up to <b>90%</b>.<span style="margin: 0px;"> </span>These are known as semi-sweet.<span style="margin: 0px;"> </span>Remember, the <u>more</u> bitter the better.<span style="margin: 0px;"> </span>Just know that if you love chocolate, knowing
the health benefits can get you past the bitter!<br />
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Eat more <b>dark</b> chocolate!<span style="margin: 0px;"> </span>TEAM JAQT See YOU in the gym!<br />
And don't forget to order your favorite workout supplements today by <a href="http://www.mastersgtjaqt.com/">clicking here!</a><br />
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-8644147507087129132017-06-20T14:18:00.002-07:002019-04-03T09:57:52.207-07:00Practicing Good Gym and Fitness Center Etiquette <div class="separator" style="clear: both; text-align: center;">
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First let's start with cleaning the equipment you use at the gym or fitness center. Many venues offer <u>cloth</u> or <u>paper</u> towels and some sort of <em>disinfectant</em> for cleaning and sterilizing. This simple <em>30 second </em>procedure will make sure minimal spread of infections and give an appealing environment free of sweat moisture, etc.<br />
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Next, don't be a <u>bully</u>! Yes, it is difficult to work out sometimes if there is a crowd but go with the flow and share. Don't "hog" a machine or bench or area. Perform your set and <em>move on</em>. Talk to others to make sure you are not "cutting in" if they are still in their set. And don't sit there and "play" with your cell phone or iPod if you are done in that area. <em>Step away </em>if you must and let others get to their workout.<br />
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Be respectful of how long you are using a machine or item in the center and be cognizant of <em>others</em> who may be "hovering" to use the same machine or item you are using. There may be times when you are asked if they can "work in" with you. This is <u>totally</u> appropriate and unless you are super-setting, let them in and take turns. You'll begin to make <em>new friends </em>and enhance their gym experience and yours.<br />
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Don't forget to hydrate, just don't <u>monopolize</u> the fountain. Do you need to fill your water bottle or jug? That's fine but let those who just want a drink from the fountain to go ahead and don't form a line if possible.<br />
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Are you taking phone calls on your <em>cell</em> while working out? No problem and that is your choice, but please <u>be respectful </u>of others working out around you. First off, no one wants to hear your conversation and second, when you talk in a noisy environment, you will tend to talk <u>louder</u> to the person on the other end of the phone. Don't <em>invade</em> others privacy.<br />
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Return the equipment you are using when you are done with that exercise. There is nothing more annoying than looking for something that was there <em>yesterday</em> but someone moved it and left it in the hallway or somewhere it doesn't belong. <u>Re-rack</u> the weights, <u>clear</u> your machines, <u>return</u> the mats, etc. so the next person can find with what they need.<br />
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Take a whiff! If you are <u>sweating</u> and begin to detect an <em>unpleasant</em> odor, those around you most likely can smell that as well and it is very <u>unbecoming</u>. Try using a small amount of deodorant or antiperspirant before entering the gym or fitness center. And, conversely, if you are wearing a <em>strong </em>cologne or powerful smelling perfume, try rubbing some off before starting your workout.<br />
Wear <em>appropriate</em> attire for working out. Please don't wear anything overexposed or explicit. Enough said.<br />
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So whether you are a veteran or just starting out, <u>enjoy</u> your fitness experience by following these simple rules of etiquette. See YOU in the gym! TEAM JAQT <a href="http://www.mastersgtjaqt.com/">www.MasterSgtJAQT.com</a></div>
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<br />MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-78025681290574365812017-06-13T14:16:00.003-07:002019-04-03T09:57:34.367-07:00Cardio Exercises - Perform at the Beginning or End of Your Weight Training Session? <div id="preview-body">
Cardiovascular exercise, <strong>cardio</strong> for short, increases blood circulation in the body and increases heart rate. <strong>Cardio</strong> is a most effective way to burn excess calories resulting in fat loss. It is also a great way to "<u>exercise</u>" the heart.<br />
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But the question for most bodybuilders remains, should <strong>cardio</strong> be performed "<em>before</em>" a weight training session or "<em>after</em>?" It all depends on what a person is attempting to gain and the goal they have set for their workout. Ultimately, two end results can be expected from a workout session; muscle gain and/or fat loss.<br />
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The muscles in our bodies contain a chemical called <u>glycogen</u>. It is also stored in the liver. <u>Glycogen</u> is a natural carbohydrate reserve and available to be readily converted by the body to glucose as needed to satisfy its energy needs like during a weight training session. When all <u>glycogen</u> is exhausted from the muscles, the body will look for other alternative sources for energy and will begin to burn any excess fat that it finds.<br />
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Simply, if <strong>cardio</strong> is performed "<em>before</em>" a weight training session, all <u>glycogen</u> in the muscles will be used thus diminishing the energy that can be tapped for lifting heavy weights. Since lifting weights does not raise the heart rate as <strong>cardio</strong> exercise does, there would be minimal fat burning taking place.<br />
Performing <strong>cardio</strong> "<em>after</em>" a weight training session would allow a person to lift more weight in the beginning to power through a grueling workout and take advantage of the "<em>heavy weights</em>" to build muscle mass, the goal of most bodybuilders. A person needs to be more focused and alert at the beginning of a weight training session and proper form would be easier to keep. Form plays a greater role in weight lifting than it does in <strong>cardio</strong>. Proper form is needed while lifting weights to achieve a good muscle growth and avoid injury. Focus and form are key when lifting heavy weights.<br />
In this scenario, once <u>glycogen</u> is used by the weight training, the body will again look for other ways to continue to generate the fuel it still needs. At this point, performing an intense <strong>cardio</strong> session will burn more calories at a faster rate thus resulting in greater fat loss. In bodybuilding, this is known as "<em>shredding</em>."<br />
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Simply, if the goal of the training session is fat loss, performing high intensity <strong>cardio</strong> on the days other than weight training days is probably going to be the best choice. If the goal for doing steady state <strong>cardio</strong> is to improve your endurance then leave it for after a weight training session.<br />
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MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-41966569538179008412017-05-22T18:07:00.002-07:002019-04-03T09:57:16.626-07:00Gain More Muscle Mass While Bodybuilding or Weight Training by Following These Simple Two Techniques So you are working out hard, lifting heavy and frequently but <em>not gaining</em> desired muscle mass or definition anymore? There could be several reasons for this. We'll explain just <u>two</u> of them here.<br />
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-- You may have reached a "plateau?" I don't know what a plateau is! According to Webster's, a <em>plateau</em> can be several things. We'll go with definition #2 which seems to fit here: <em>A period when something does not increase or advance any further; to stop growing or increasing. </em>Definitely looks like definition #2 fits the bill!<br />
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The easiest way to get off that "plateau" is simply to <u>change</u> your workout routine. As Arnold would put it, you need to "shock" your muscles in order for them to <u>continue</u> to grow. Do you go to the gym and do the same workout in the same order every time you go? If so, try changing your routine on a <em>frequent</em> basis. Most experts recommend a change at least <u>every couple of weeks</u>. One time, you may do hammer curls when you first enter the gym and then you go onto the bench press and then onto dips for the triceps.<br />
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Your body will get used to this routine and try to <em>figure out</em> how to compensate or accommodate what you are doing to protect itself since you are tearing it up. Change it up! Next time try doing dips first. Then possibly continue with your delts as your second exercise for example. <em>Continuously</em> changing up your routine and keeping those muscles confused or "shocked" will help them to grow.<br />
I, personally, like to do a <em>full body</em> workout (as taught by Joe Weider), three times a week but I <em>never</em> do the same workout two times in a row. One day, I may do legs first, then the next workout, traps first and then again on the next workout, lats first. Change the order, change the number of sets, change the number of reps and/or change the weight. All of this will confuse or "shock" your muscles and you should start to notice a gain once again.<br />
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-- To <em>increase</em> muscle mass, you will also need to <em>increase</em> your weight? Not your body weight, but the weight you are lifting. This is the unwritten <u>first priority</u> of all bodybuilders and can be one of the reasons you are not gaining the muscle mass you are looking for. It's a <u>proven</u> fact and the <u>main</u> building block in the sport of bodybuilding.<br />
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The "rule of thumb" used by most bodybuilders is to increase your weight on any particular exercise when you are maxing reps in each set and not feeling <u>complete </u>exhaustion of the targeted muscle. You should be lifting heavy enough where you can't possibly finish the <u>last</u> rep or even <u>two</u>. This should give you a gauge where you should be. Once you can lift a particular weight and complete all reps "without a sweat," it's time to increase. Bump it up! This will most likely happen approximately every <u>thirty days</u> but then that will vary depending on your workout routine, frequency, how long you've been lifting, etc.<br />
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So there you have it! A couple <u>possible causes</u> of not being able to gain muscle mass. There are more reasons so if you need additional help in this area, a little research will give you a <em>few more</em> options, but these seem to be the main causes.<br />
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One word of <u>caution</u>, if you are working out (lifting) alone, you should <u>not attempt</u> to "max out" in any exercise that may cause bodily harm if it cannot be executed and completed in a safe manner. Enjoy your workout but please be safe in order to lift another day!<br />
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See YOU in the gym! TEAM JAQT And don't forget to <a href="http://www.mastersgtjaqt.com/">order</a> your supplements today! </div>
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MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-83060388192920556032017-05-15T14:21:00.001-07:002019-04-03T09:57:01.247-07:00Target Those Lat and Back Muscles More Directly During Your Workout by Changing to a "Gorilla Grip" Do you need to <strong>target </strong>your back and lat muscles more directly during weight training sessions? If so, let's talk about one exercise that clearly focuses on that very muscle group, the Dumbbell Bent Over Row.<br />
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During the Dumbbell Bent Over Row (typically performed one arm at a time, kneeling on a stationary bench) wrapping your thumb around bar will bring the hand and grip more into play, <em>cheating</em> your back and lats from <strong>full focus </strong>which is the intent of this particular exercise. This is called a "<strong>closed</strong>" grip and can cause pain in the wrist as the hand is <em>overworked</em> and result in or <em>aggravating </em>injuries such as carpal tunnel, wrist strains, etc.<br />
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One slight change to your grip can make a <em>huge</em> difference to help you get that focus to target your back and lat muscles exclusively and help you to get that "V" shape you want from a hard workout or lifting session. Try using a "<strong>gorilla</strong>" grip the next time you visit the gym and pick up the dumbbells for the Dumbbell Bent Over Row. The correct term that everyone in the sport would understand better is the "<strong>open hand</strong>" grip. The <em>open hand </em>grip is when you do not wrap your thumb around the bar, which is actually the "natural" feel and normal position. The end result after using the "<strong>open</strong>" grip can be a more relaxed set and a noticeable concentration and focus on what a Bent Over Row was designed for, targeting the back and the lats.<br />
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An "<strong>open</strong>" grip though is not for everyone. Beginners should be aware that improperly performing the "<strong>gorilla</strong>" grip can cause the weight to roll out of the hand and drop to the floor, hopefully not injuring you or anyone near. It takes practice but can be mastered even for a <em>heavy weighted </em>row.<br />
And even though we are only discussing one exercise here, once you become comfortable using the "<strong>open</strong>" grip, you will be able to adapt several other exercises in your work out repertoire as well. However, be extremely careful which ones you chose to use the "<strong>open</strong>" grip with. The "<strong>open</strong>" grip is also called the <em>false</em> grip as well as a <em>thumbless</em> or <em>suicide</em> grip. For those extremely heavy weighted exercises such as the bench press (straight, inclined or declined), the squat or any exercise over the head or chest, it is not recommended. You should use the closed grip to ensure safety and prolonged good health!<br />
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MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-90787578623838489652017-05-08T08:31:00.000-07:002019-04-03T09:56:07.955-07:00<br />
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NUTRITION: I just finished a hard long work out, do I need carbs or protein? Actually both! If you work out hard in the gym and we’re not talking just an hour on the treadmill, then your body needs <u>both</u> carbohydrates and protein. Let’s explain.<br />
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Once consumed, carbohydrates are stored in the muscles as glycogen. Glycogen is actually used to supply energy for bursts of power. The longer and harder the work out, the more glycogen your body will require. And we’ve all felt what it’s like to run out of glycogen, right? Your energy level will drop and it will become harder and harder for you to contract the muscle. For the more intense work outs (2+ hours), the rule of thumb in the industry is 3 – 4 grams of carbs per pound of body weight is required each day. Without enough carbohydrates, your body will <u>make</u> muscle to use as “fuel.” Definitely <u>not</u> what you want! Eat the "good" carbs. What are some of them? Try some whole grains, a vegetable, a fruit or even some beans. No leftover pizza! Note: Personal carb requirements depend on your work out intensity as well as your body size.<br />
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Protein, on the other hand, helps to “rebuild” your muscles <u>after</u> your intense work out. The rule of thumb here (from the USDA) for strength and weight training, is the average 1.5 grams of protein per pound of body weight per day, not to exceed 2.0 grams/lb/day. Too much protein will not make any difference so don’t overdo. And spread out your protein intake throughout the day. Your body can only process around 30 grams at any one time, so spread your carb intake out over your 5 or 6 small meals that you are already eating per day. I, personally, use protein supplements and shakes to get my daily requirement because I can't eat that much food. If that is you, check out the supplements market to get the protein you want and need.<br />
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MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0tag:blogger.com,1999:blog-6156418443905393424.post-3952434016824305182017-04-18T06:42:00.001-07:002019-04-03T09:55:17.302-07:00<img alt="Photo" class="JZUAbb" height="81" src="https://lh3.googleusercontent.com/-d6F-M4YX9_s/WPV9-oFLE7I/AAAAAAAAADE/xX2_hUihm7slIuo2uwmZzLVLOqZ1d_HPwCJoC/w530-h215-p/TEAMJAQD1.jpg" width="200" /><br />
Welcome to <a href="http://www.mastersgtjaqt.com/">www.MasterSgtJAQT.com</a> and TEAM JAQT! As a new member of the fitness community, we will be posting useful information frequently from the industry and hope to hear from you as well. Your input is always welcome here as we all move together to a healthier and longer life of fitness and exercise and just feeling good! Let's Do It! Muscle Up! And don't forget to order your supplements to take your workout to the next level. <a href="http://www.mastersgtjaqt.com/">Shop here!</a>MasterSgtJAQT.comhttp://www.blogger.com/profile/04858505829285432837noreply@blogger.com0