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Fat Burning Supplements: Silver Bullet Success?

Published by Kyle Harrell on Mar 9 2010 | Permalink

I received a question the other day regarding what I recommend for fat burning supplements.  Let me preface my answer with a little context about expectations.  Whether it’s diet, exercise, or wealth, everyone wants a “silver bullet.”  Businesses make lots of money selling magic solutions, from the latest “abersizer,” the hot new supplement, or the newest piece of software to “optimize” your website.  Companies promise it’s the last thing or program you’ll ever need.  Don’t I wish life was that simple.

The truth is that fitness, getting rich quick and life all take a daily disciplined commitment to winning. New ideas, programs, diets, supplements, and software aren’t all bad.  In fact, there are some great products out there.  Just know that to even give these hot new “miracle cures” a real test will require a big commitment on your part.  Success is largely up to you, your commitment to the fulfillment of the other pieces of the fitness equation (diet/exercise), as well as your own body’s response.  Everyone’s body chemistry is different and we all respond and react differently to supplements, exercise, and diet.

Success is measured over time, not overnight.  So be careful of setting unreal expectations for anything.  Be patient and persevere with your plan.

Jesus is the only true miracle worker I know, and He hasn’t made me magazine cover-ready yet.  So until then,  I guess I’ll have to keep going to the gym and watching what I eat.

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Determining your ( _ ) rep max

Published by Kyle Harrell on Feb 24 2010 | Permalink

I had a question come in today from a friend that is about to start a strength training protocol that requires 5 and 10 rep max of each lift to  set up the amount of weight for each lift.  Rather than spending a ton of time testing each of these yourself.  After you have adequately warmed and greased up you can blow out a weight you are comfortable with for reps.  Plug that weight and number of reps  into a  Max calculator, and there you have it.  This can be a safer alternative to a 1 rep max, and although not quite as gratifying, can be fun.

Testing can be rewarding, motivating, and fun.  So if testing is something you haven’t done ever or in a long time,  maybe it’s time to pick 2 or 3 exercises and go for it.   Make sure you’ve got a partner, and plenty of time to warm up, and have fun.

Is determining my max important?  It’s not a requirement, but can provide motivation, and inspire you to set new goals and reach for more.

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Foam Rolling – Self Myofascial Release

Published by Kyle Harrell on Feb 20 2010 | Permalink

We all have levels of imbalance in our bodies, and they manifest themselves in different ways, from impeded performance and mobility to lower back pain and tightness.  We have over-stretched muscles that don’t balance out their under-stretched or tight anterior counterparts.  Assessing your imbalances and addressing them can unlock unrealized potential in mobility and athletic performance.  One way to free up this gift is through self myofascial release with foam rolling exercises.

DIY deep tissue massage, the foam roller is an alternative to expensive massage therapy and the rollers cost around $20.  Foam Rolling for self myofascial release is great for care and prevention of injuries and relief of tightness and soreness.  Fascia is specialized connective tissue that encapsulates muscles, bone, and joints.  Through this form of self massage, increased elasticity of the connective tissue and muscles and the reduction of trigger points can be achieved.  The benefits of incorporating this into your training are many, including pain relief, increased mobility and flexibility, and bringing balance to your body’s movements and posture.

Let me know what your favorite exercises are.

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4 minute finish: Kettlebell Tabata of the day

Published by Kyle Harrell on Feb 16 2010 | Permalink

I’m loving this Tabata Lite i phone application.  It’s free and it makes for a fun and challenging way to finish up a training session.  The Tabata protocol is just one of many high intensity interval training (HIIT) methods for increasing VO2 Max, improving conditioning,  and burning calories.

The variety and combination of exercises you can plug into this 8 round interval are limitless, and I have yet to duplicate one myself.  So here are a couple of examples of Tabata’s I have done in my last couple of workouts.

#1 (All Snatch)

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Repeat 4 X

#2

KB Double Long Cycle (Clean and Jerk): 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Double Long Cycle  (Clean and Jerk): 20 sec / 10 sec rest


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Tabata training (the 4 minute workout)

Published by Kyle Harrell on Feb 10 2010 | Permalink

High Intensity Interval Training or (HIIT) is a high intensity circuit of various exercises performed at your highest level followed by a brief timed rest period.  This can be done w/ any combination of exercises and there are dozens of protocols.  A great approach for busy people that want “the most bang for their buck” when it comes to conditioning training or a calorie burning workout.

One specific variation of interval training is 4 minutes total with 8 rounds of 20 seconds of high intensity exercise followed by a 10 second rest interval is called the Tabata.  Named after its developer Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo, Japan.  The study published in 1996 in the Medicine and Science in Sports & Exercise Journal showed a 28% increase in anaerobic capacity and 14% increase in VO2Max (ability to consume oxygen) in subjects after 6 weeks.  These incredible results were achieved by already physically fit individuals, but similar results can be achieved by anyone performing a few of these training sessions a week.   After experimenting with several of these HIIT workouts I decided to try Dr. Tabata’s .

In the past I had issues with being able to see my watch and had difficulty setting my timer.  Yesterday, I found Tabata Lite a free iphone app that is easy to use, see, and hear.  So I downloaded the free app at the gym and was off.  Nick Tumminello’s article gives you some great ideas for initiating this strategy and even an 8 week build up progression for beginners.

What I did:

Tabata #1

KettleBell (KB)  swings Right arm : 20 sec / 10 sec rest

KB swings Left arm : 20 sec / 10 sec rest

KB front squat Right arm : 20 sec / 10 sec rest

KB front squat Left arm : 20 sec / 10 sec rest

KB Push Press Right arm : 20 sec / 10 sec rest

KB Push Press Left arm : 20 sec / 10 sec rest

KB straight legged dead lift : 20 sec / 10 sec rest

Body weight speed squats : 20 sec / 10 sec rest

Tabata #2

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

KB Snatch Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

KB Swings Right arm : 20 sec / 10 sec rest

KB Snatch Left arm : 20 sec / 10 sec rest

Push ups : 20 sec / 10 sec rest

I finished up with some plyometric box jumps, walking lunges, Swiss ball hand stands, Swiss ball push ups, and jump rope.

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Workout of the Day: Snatch and Pull

Published by Kyle Harrell on Feb 4 2010 | Permalink

It is wet and cold in San Antonio so I went to the gym instead of slinging the kettlebells outside.

Warmup: Jump Rope, PVC shoulder dislocates

•Dumbbell 1 arm snatch: 10 reps each arm, 8 ” , 6 “, 5 “, 3 “, 3 “, 1 ”

•Barbell Hang Snatch: 8, 6, 5, 5

•Swiss ball reverse bench press 4×8. In my version I put heels on a swiss ball and hang from bar in squat rack.

•Pull ups: 4×6

•1 arm, 2 point staggered stance bent over dumbbell row. 8, 8, 6, 6

(below Joe Hashey from Synergy Athletics shows you several variations of the dumbbell row)

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Overhead Squats: for hip mobility and flexibility

Published by Kyle Harrell on Feb 3 2010 | Permalink

The overhead squat is a great tool for exposing and overcoming imbalances in your body.  Inflexibility and weakness in the lower back, abdominals, hips, glutes, and shoulders, will be exposed and with practice/work can be improved.

Use shoulder dislocates to warm up shoulders. Begin the overhead squat with light or no weight.  Your depth and balance will improve as you practice and increase flexibility.  Overhead squats are tremendous for increased trunk strength and will improve your back squat.

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Improving shoulder mobility and flexibility.

Published by Kyle Harrell on Feb 2 2010 | Permalink

Shoulder dislocations can be performed w/ a stick or 5 foot length of PVC.  Start with an overhand grip and rotate all the way overhead to behind your back keeping arms straight throughout the movement.  Vary width of grip to increase challenge and increase range of motion.  This is a great warm up exercise for daily use and/or prep work for the overhead squat.

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Alternative Ab work, and warm up exercies

Published by Kyle Harrell on Jan 29 2010 | Permalink

Striveperformance.com gives you a few ideas to throw a little muscle confusion and fun into your warm up or workout.  Use folded towels for an inexpensive alternative to slide or roller boards.  Hex dumbbells are great for adding resistance to burpee variations and taking pressure off wrists for “hands on ground” movements.

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Overcoming back pain with Strength Training

Published by Kyle Harrell on Jan 27 2010 | Permalink

I am working w/ an ex-college athlete in his mid 30’s.  He is 6′2″ and 220 lbs.  His occasional exercise regime has included primarily jogging and a few yoga classes sprinkled in over the last several years.  His diet has been fairly good, and has stayed pretty fit.  He has some low back issues including several herniated and compressed discs at L5 and S1, at T11 which has caused a lot of pain over the years.

With these painful back issues understandably he has been reluctant to hit the weights. My approach will not be the traditional heavy clean-squat-bench approach that he associates with the weight room from his experience as a college athlete.  It will also not be an emasculating marathon of nautilus and Curves-style circuit or endless crunches and variations of ball sit ups.

So here’s where we began: the foundation begins with a conditioning base and center mass strengthening.

Note: I try to avoid the word “core” because I believe it has been branded as a synonym for crunches and endless “ab only” exercises.  I use terms like “trunk,” “hip girdle,” or “center mass” that can be considered “core” training. I just don’t want to confuse people with the branded meaning of endless abdominal-only exercises.  I prefer more complex total body movements that effectively engage the midsection along with hips, shoulders, and/or multiple body parts.  Abdominal only exercises are not bad, but I believe in most exercise programs they are misplaced as the top priority.

Day 1 : Exercises range from 3 to 4 sets of @ 10 reps per set

Jump rope @200 jumps or for time

Burpees

Kettlebell swings 16kg 2 hand and 1 hand

Kettlebell 1 hand overhead squats

Med ball pushups 2 hands 1 ball, and (1 hand 1 ball) switch

Bosu ball squat, lunges

Kettlebell shoulder press, and high pulls

Swiss ball push ups.

For the next 2-3 weeks I will be using a steady dose of bodyweight, kettelbell, and other moderate strength training methods, with a focus on improving his conditioning base and flexibility,  and carrying out exercises through smooth and full range of motion.


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ABOUT
KYLE HARRELL

Kyle has coached at the high school and university level in Texas and has worked with athletes of all ages for over 15 years. Kyle spent 5 years in Houston-area High Schools, and later was named Strength and Conditioning Coach at Texas State, heading up the Football, Baseball, and Women's Basketball programs.

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TESTIMONIALS

CHRIS MANTOOTH

Brandeis High School
OFFENSIVE COORDINATOR

Working with Kyle Harrell has made me and our athletes at Brandeis High more aware of functional strength and flexibility. Kyle's insights have paid dividends with regard to core muscle groups, stability, and overall athleticism.

NICK PACE

BAYLOR UNIVERSITY
OFFENSIVE TACKLE

Coach Harrell taught me the skills and work ethic that would help me earn a scholarship to Baylor University, and that would ultimately help me start in the Big 12 conference as a true freshman. I learned more techniques from him and found his practices more beneficial than anything I ever did in college.

JUSTIN MARCELLUS

TEXAS STATE BOBCATS
TIGHT END

Coach Harrell's intense and fun approach increased my strength and explosiveness. His positive coaching style encouraged me to be more confident on and off the field.