Fit.Farho.net Fitness Blog

BODYPUMP Group Fitness Program - Les Mills Global

noreply@blogger.com (Mike Farho) — Fri, 10 Oct 2008 12:17:00 +0000

BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast!

Benefits:
Burn up to 600 calories per class for fat loss
Improve your strength
Improve your general fitness
Shape and tone your muscles
Improve your bone density (helps ward off osteoporosis)
Gives you a sense of achievement

read more | digg story

Coming Soon to a Restaurant Near You: Calories on the Menu

noreply@blogger.com (Mike Farho) — Thu, 09 Oct 2008 12:17:00 +0000

Fasten your belt buckles. With Gov. Arnold Schwarzenegger’s putting the ink on landmark legislation, California’s chain restaurants menus will soon join New York City in providing patrons all the calories, grams of fat, carbohydrates and other nutritional information they’d never want you to know about.

On Sept. 30, 2008, California became the first state nationwide to require chain restaurants with more than 15 outlets to post calorie counts for each item on their menus and menu boards. In January, New York City became the first American city to pass a law requiring full disclosure of calories on restaurant menus.

This American Council on Exercise page also includes a list of foods to eat rather than similar high calorie and fat options. Many are more than 200 calories less.

read more | digg story

Read related bloggeries (Fit.Farho.net posts) at the following Labels

New federal exercise guidelines include strength training

noreply@blogger.com (Mike Farho) — Tue, 07 Oct 2008 21:54:00 +0000

At a block party at the Henry R. Benavidez Community Center in Las Cruces, N.M., Erika Lopez and her daughter Brianna, 7, do push-ups after tossing dice that tells how many and what exercise to do. More Americans need to incorporate strength training through push-ups, weightlifting or resistance bands, the government recommends.
By Norm Dettlaff, Las Cruces Sun-News, AP

The US government raised the bar for physical activity levels today and nobody's exempt, not even kids or older adults — everybody needs to get moving. The new Physical Activity Guidelines for Americans, released by the U.S. Department of Health and Human Services, are the most comprehensive federal recommendations ever and the new gold standard.

Read the guidelines and federal toolkit

read more | digg story

Can you really have younger-looking skin? - Health - MSNBC

noreply@blogger.com (Mike Farho) — Tue, 30 Sep 2008 12:06:00 +0000

Hundreds of products claim to have “anti-aging” benefits or “wrinkle eraser” attributes. But do they work? Is there a magic potion? Can you turn back the clock and reduce the signs of aging? The answer is no, but Dr. Berson says that some of these products can help your skin look better.Three essential anti-aging products: Sunblock, Moisturizer, and Antioxidant cream.

I, Mike, would also add that to have healthy skin you need to eat good food sources of Vitamin A: carrots, sweet potatoes, apricots, spinach, broccoli, collard greens, and milk. Sue and I eat spinach every day. I drink at least three glasses of milk a day.

read more | digg story

Triceps Dips Week 2 Day 3

noreply@blogger.com (Mike Farho) — Fri, 26 Sep 2008 18:46:00 +0000

I'm not as sore as I was before my Wed. workout. Starting to think I'm getting to the end of the return on investment of this triceps dips program. Thinking hard about changing to another muscle group on Monday. I am also evaluating the issue of having to buy all new shirts. I think if I lay off these push ups and triceps dips, I might not have to buy new shirts. It is very hard to find affordable quality shirts here in Abidjan, Cote d'Ivoire.

I like this demonstration of the chair method of triceps dips. Not everyone has a swimming pool that can be used year round. If you click on the photo, you will go to a page with a gif image that shows how to do chair dips. She displays an easy method, using a little help from the legs. It might be better for a person who is overweight or new to weight resistance training.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 30 = 90 triceps dips in about 13 minutes.

The Power of Sunlight By Stormie Omartian

noreply@blogger.com (Mike Farho) — Fri, 26 Sep 2008 10:02:00 +0000

Over the last few decades we have increasingly left natural light and fresh air out of our lives. Man now constructs buildings with no windows at all. Already many of our schools have classrooms with no windows and our children are studying in artificial light and artificial ventilation.

SUNLIGHT IS MEDICINE
Sunlight is a powerful healer, tonic, germ killer, remedial agent, and relaxer, especially when it is used in conjunction with the other seven steps. When you spend time in the fresh air and sunlight, your body drinks in their life-giving elements. Scientists are now discovering a great connection between light and health. They have found that natural light has a very significant effect on our immune system. Light is already being used for treating various diseases of the blood and skin, and for curing certain kinds of depression and nervous disorders.

read more | digg story

Triceps Dips Week 2 Day 2

noreply@blogger.com (Mike Farho) — Wed, 24 Sep 2008 18:00:00 +0000

I'm really feeling this triceps workout. It is definitely working my body in new ways. I can feel the changes in muscles in all of my back, from my bottom to my neck. It is also working my pectorals. I can't explain why this is so, but I feel it for sure.

I am still doing my triceps dips at the corner of our pool, with nearly total body weight. Graphic on the right displays the chair method for doing triceps dips. Click the photo to see a full motion video and tips for doing chair triceps dips correctly.

Today, I was able to do the following sets with a 90 second rest between each set: 15, 15, 15, 15, 26 = 86 triceps dips in about 13 minutes.

The Miraculous Disease-Fighting Fruit: Apples

noreply@blogger.com (Mike Farho) — Tue, 23 Sep 2008 21:07:00 +0000

The emerging data on apples is impressive and should have a profound impact on making healthy eating choices. Apples are packed with powerful phytonutrients that can support the body’s healing and disease-fighting ability.What are the benefits of the ordinary apple? According to research, apples may have beneficial effects for diabetes, heart disease, high cholesterol, and asthma.

read more | digg story

Triceps Dips Week 2 Day 1

noreply@blogger.com (Mike Farho) — Mon, 22 Sep 2008 21:56:00 +0000

It is fun to continue this triceps dips program. Today, I decided to extend my rest period between sets to 90 seconds. My sets today were 15, 15, 15, 15, 20 = 80 total dips.

Once again I was able to significantly increase my quantity of dips. The first 4 sets reflected an increase in 50%, from 10 to 15 repetitions each set last week. My maximum repetitions to failure was the same as last time. The total number of dips was 33% more repetitions than my last work out.

These are really major increases in strength and endurance over such a short period of only 4 workouts. I wonder if it might be better to quit the program before the goal of six weeks. Then cycle into another program. The level of productivity drops off in the later weeks. The ACE training manual advises changing your workout routine every 2 to 6 weeks.

Triceps Dips Week 1 Day 3

noreply@blogger.com (Mike Farho) — Sat, 20 Sep 2008 22:50:00 +0000

It's been two days since my last triceps dips workout. Yesterday, it was too cool and wet to get into the pool. Today was beautiful.

Warmed up my muscles first, doing 10 minutes of water aerobics, using our air filled water dumbbells. That got the blood flowing.

I then did the following sets: 10, 10, 10, 10, 20 = 60 total triceps dips at the corner of our apartment's pool. The 5th set was, as usual, up to failure. It is really encouraging to already be able to do 20 consecutive triceps dips after only 3 workouts. That amounts to more than 66% increase in my ability to do consecutive triceps dips.

What makes it even more encouraging is that I did the 5 sets and total of 60 dips in less than 7 minutes. When I did my initial test to see my maximum ability, I only did water aerobics warm up. So to do 20 consecutive triceps dips after only 60 seconds rest from doing the previous 4 sets is really exciting to me.

You can also experience great strength gains. There is nothing special about my physical ability. I'm just a 52 year old guy playing around in the pool. Just make a commitment to do a 2-6 week program! It will give you a lot more strength.

You don't have to do your triceps dips in a pool. You can also do them on a chair. Put your hands on the seat of a stable chair, with your feet on the floor out in front of you. These will be much easier than my pool corner triceps dips.

Triceps Dips Week 1 Day 2

noreply@blogger.com (Mike Farho) — Thu, 18 Sep 2008 21:36:00 +0000

Arnold Schwarzenegger - triceps
Originally uploaded by d_vdm

Had another great workout yesterday. Did it in the evening after work, in our pool. My sets were as follows: 10, 10, 10, 10, 15 = 55 total triceps dips. Pretty encouraging to be already making good gains over my initial max test of 12 dips. Amazing to me that I was able to do 3 more than the 1st test, after already doing 40 dips, with only a 60 second rest between sets.

I spend my rest time doing water aerobics with air barbells. So I keep moving for an active recovery. Seems to work OK.

I'm noticing some good workout burn the day after. Like push ups, triceps dips also work many other muscles. I can feel the ache in my back, shoulders and pectorals. I think it was a good choice after my six weeks of push ups.

Triceps Dips Week 1 Day 1

noreply@blogger.com (Mike Farho) — Tue, 16 Sep 2008 18:55:00 +0000

Arnold Schwarzenegger - triceps dips
Originally uploaded by d_vdm

I'm doing dips now when I swim, on Monday, Wednesday and Friday. I do them at the corner of our apartment's pool. I face the corner and go down to 90 degrees at my elbows. My score was 12 dips for my initial test.

I'll have to get our scale outside to see what the total weight is on my hands. It won't be my full weight, because my legs are in the water. However, I'm sure it will be more than my push up weight of 100 lbs.

I'm thinking that I will follow the 100 pushups workout program. I forgot to look at it before I got in the pool today, so I just made up the first workout. I did 5 sets of 10 each. It felt like a good challenge. I'll take a look at the pushup paper before I do it next time.

Going Vegan, Booze, Obesity shrink your brain

noreply@blogger.com (Mike Farho) — Mon, 15 Sep 2008 12:36:00 +0000

Scientists have discovered that going vegan could be bad for your brain, with those on a meat-free diet six times more likely to suffer brain shrinkage. The hippocampus, the part of the brain that stores memories, was smaller in beer and wine drinkers and cannabis users. Oxford University scientists used memory tests, physical checks and brain scans to on 107 people between the ages of 61 and 87. Being overweight or obese is linked to brain loss, Swedish researchers discovered.

read more | digg story

Hundred Pushups Week 6 Day 3

noreply@blogger.com (Mike Farho) — Fri, 22 Aug 2008 12:10:00 +0000

Full push up animation

It is kind of sad that my six weeks are already over. When I started, I thought 6 weeks of pushups was forever. Many of the folks who started the challenge with me forgot workouts or decided to quit. That is easier to do at the start. The first two weeks are the hardest for most people. By the third week, I was amazed at the improvements in my upper body strength. I looked forward to every workout.

Here are my last 100 pushups program sets 20, 20, 17, 17, 15, 15, 14, 14, 36 = 168 total pushups, the total is two less than Wed. I think I'll take my final test on Sunday, after a rest day off.

I'm still wondering what to do next. I know I will continue my twice weekly total body weight resistance workouts, but think it would be fun to do some special challenge. Do you have any ideas? Let me know!

Join us in our 100 pushups challenge.

Hundred Pushups Week 6 Day 2

noreply@blogger.com (Mike Farho) — Wed, 20 Aug 2008 23:24:00 +0000

Workout was very smooth today. I did these sets: 22, 22, 20, 20, 17, 17, 15, 15, 42 = 170 total pushups. Last 42 pushups took 55 seconds. It was right on schedule with the column 1 workout. That is 30 more pushups than ever before! Even if it isn't a more difficult column, it is still a great workout with a 21% improvement over Friday and Monday's 140 pushups.

I used a scale to see just how much I'm pushing up each repetition. The weight on my hands, when I do my good form pushups, is 100 lbs even. So today I lifted 1,700 pounds in a matter of minutes. I timed my last set of 42 pushups at 55 seconds.

After a ten minute rest, we started our 60 minute total body weight resistance workout. For the six minutes of bench pressing, I used 45 lbs. That's the most I've ever used during that intense workout. After my shower, Sue took photos of my chest and back. I'm really happy with the results of the 100 pushups program.

Join us in our 100 pushups challenge.

Hundred Pushups Week 6 Day 1

noreply@blogger.com (Mike Farho) — Tue, 19 Aug 2008 00:32:00 +0000

I'm feeling good, having finished my hundredpushups.com workout for week 6 day 1. Did 47, 30, 20, 22, 21 = 140 pushups. Same total as Friday. Not really a great workout today. The minimum workout for today is 42, 35, 32, 30, 42 = 181 pushups. Monday is always the hardest workout. The two day break doesn't work for me, at least it makes the Monday workout seem impossible every week.

Since I wasn't able to do the required number of pushups, I decided to go to failure for every set. I didn't where my fitness monitor today. It didn't seem worth the trouble to put it on, since I've not even reached my lower pulse for HiiT interval training, 136 BPM. Though my pulse felt higher today that Friday.

If you are doing the workout, please post your comments about how you are doing. What is your hardest 100 pushups workout day? Why? You can also use this contact link to share your opinion, I may post your comment for you, unless you say you don't want it posted. Any questions or comments are appreciated. I moderate comments to avoid spammers. You can comment as anonymous.

What will I do on Wed? Still thinking about that. First thought is that I will continue with the week 6 day 2 column 1 workout. Any opinions?

Join us in our 100 pushups challenge.

Hundred Pushups Week 5 Day 3

noreply@blogger.com (Mike Farho) — Fri, 15 Aug 2008 13:32:00 +0000

I didn't do it correctly. It was supposed to be 8 sets. I did 9! My maximum pulse was 117 beats per minute on the last set. The nine sets turned out as follows 16, 14, 14, 14, 12, 12, 10, 10, 38 = 140 total pushups.

One issue that I've wondered about during the 100 pushups challenge is, "What are the disadvantages of doing the program?"

People asking if you've gained weight, because your chest is so much bigger and shirts are tighter.
You have to live with the feeling of muscles growing in most of your upper body. Some call this pain, but we're aiming for a good healthy soreness.
You give up 30 minutes of TV or Internet a week.
You can injure yourself, if you don't warm-up first.
You have a bigger appetite to feed the additional lean muscle mass.
You could be attacked my women at the beach.

Send me your comments or additional disadvantages!

Join us in our 100 pushups challenge.

Chicken and noodles

noreply@blogger.com (Mike Farho) — Wed, 13 Aug 2008 13:19:00 +0000

with mushrooms, spinach, rice, corn, creamed broccoli, and whole grain breads.

Sue feeds me real well. After burning nearly 600 calories during my morning workouts, this really hit the spot! The whole grain bun on the right is from a local bakery. I wonder how many vegetable servings I ate! Whould you consider mushrooms a vegetable? Bon appetit !

Hundred Pushups Week 5 Day 2

noreply@blogger.com (Mike Farho) — Wed, 13 Aug 2008 10:52:00 +0000

Marksman Competes in Pushups. Photo by courtesy. June 19, 2008

Pfc. Vincent Hancock (right), who has qualified to compete in Skeet at the Olympic Games in Beijing, competes here in a push-up contest with a member of the public in Times Square, New York.

I see Vincent, in the yellow shirt, uses the same push up form I do. After Monday's killer workout, this was a walk in the park! I'm not ready for US Army boot camp, but I'm definitely ready for lunch! I followed-up my pushups with Body Pump # 60. I'm excited about Friday's workout to see what I'll be able to do.

Here is my new progress chart. I added the date of each workout and my max pulse rate during the workout. I reached my max pulse of 122 bpm during the final set of 40 pushups. My pulse mounted steadily from 99, 100, 102, 105, 122 for the five sets.

Date	#	Day	1	2	3	4	5	Tot	max pulse
14-Jul-08	1	Mon	10	10	8	6	16	48
16-Jul-08	2	Wed	12	12	10	10	16	60
18-Jul-08	3	Fri	15	13	10	10	17	65
21-Jul-08	4	Mon	12	12	9	8	16	56
23-Jul-08	5	Wed	16	13	11	11	18	69
25-Jul-08	6	Fri	15	15	12	12	17	71
28-Jul-08	7	Mon	25	17	17	15	15	89
30-Jul-08	8	Wed	22	17	17	15	25	96
1-Aug-08	9	Fri	25	19	19	17	24	104
4-Aug-08	10	Mon	22	16	16	14	22	90
7-Aug-08	11	Wed	22	17	17	15	25	96
9-Aug-08	12	Fri	25	19	19	17	26	106
11-Aug-08	13	Mon	35	28	17	17	30	127
13-Aug-08	14	Wed	17	16	14	12	40	99	127

Join us in our 100 pushups challenge.

Beef and mushrooms on rice

noreply@blogger.com (Mike Farho) — Tue, 12 Aug 2008 13:13:00 +0000

served with whole grain biscuits and hummus

Another very healthy lunch today. Very little white flour in those biscuits, only 1/2 cup, mostly oatmeal, corn meal and ground flax. You can see I put a spoon full of rice on my plate, the added a layer of chopped spinach, topped my the meat and mushroom sauce. Dessert was a small piece of chocolate cake frosted with my special mix chocolate peanut butter.

Hundred Pushups Week 5 Day 1

noreply@blogger.com (Mike Farho) — Mon, 11 Aug 2008 22:32:00 +0000

Did my pre-week 5 test Sunday evening, while I was doing my evening swim. I felt like I was going to do 50 push ups for the test, but only made it to 38. When I looked at the program for week 5, I found that 36-40 puts me on the 2nd column again this week. So that is OK.

I didn't make my goals for today for sets 3-5. I should have waited another day after doing the test yesterday! Goals were 35, 28, 25, 22, 35+. Did 35, 28, 17, 17, 30 = 127 pushups in less than 10 min. Pretty awesome for a 52 year old man! I'm not complaining. I still did 21 more pushups than my previous record of 106!

One thing that I learned today, my hands are a lot wider than they should be. My wife's ACE Personal Trainer Manual says we should "place hands shoulder width apart." For me that would be 18" I've been doing elbow width, 18" apart, like Tarzan on the right. So I guess I'm focusing more on my pectoral muscles than my triceps.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:

Mon. 10, 10, 8, 6, 16 = 48
Wed. 12, 12, 10, 10, 16 = 60
Fri. 15, 13, 10, 10, 17 = 65
Mon. 12, 12, 9, 8, 16 = 56
Wed. 16, 13, 11, 11, 18 = 69
Fri. 15, 15, 12, 12, 17 = 71
Mon. 25, 17, 17, 15, 15 = 89
Wed. 22, 17, 17, 15, 25 = 96
Fri. 25, 19, 19, 17, 24 = 104
Mon. 22, 16, 16, 14, 22 = 90
Wed. 22, 17, 17, 15, 25 = 96
Fri. 25, 19, 19, 17, 26 = 106
Mon. 35, 28, 17, 17, 30 = 127

We're starting to discuss what our next workout will be after we finish the 100 pushups program. Rob at http://www.bloggeries.com and I are considering a six week pull up program. What do you think?

Join us in our 100 pushups challenge.

Cell change 'keeps organs young'

noreply@blogger.com (Mike Farho) — Sun, 10 Aug 2008 22:32:00 +0000

Toxic proteins build up in organs over time

Researchers may have found a way to halt the biological clock which slows down our bodies over the decades.

A US team thinks it may have found the genetic levers to help boost a system vital to cleaning up faulty proteins within our cells.

The journal Nature Medicine reported that the livers of genetically-altered older mice worked as well as those in younger animals.

Italian Chicken

noreply@blogger.com (Mike Farho) — Sat, 09 Aug 2008 13:07:00 +0000

Sue made this delicious Italian Chicken for lunch today.

First, I placed a small quantity of twisted colored pasta on my plate. Then, I put layers of low-fat Mozzarella, creamed broccoli and chopped spinach on top. The final touch was a scoop of of Italian Chicken from the crock pot. Sue also made those whole grain biscuits for lunch. Now, all I need is my Saturday nap!

Hundred Pushups Week 4 Day 3

noreply@blogger.com (Mike Farho) — Fri, 08 Aug 2008 23:58:00 +0000

Feeling good after my 100 pushups workout. My sets today were 25, 19, 19, 17, 26 = 106 total pushups. It seems that the 3rd workout of the week is always my easiest. The first is the killer workout for me.

I'd like to share some of my techniques today. I've been using a couple of plastic coated dumb bells for hand grips. They take the stress off my hands and allow me to get a nice dip for good form. I've positioned my toes and dumb bell grips at the same place every time since the start. I'm 5'6" (168cm). The distance between my thumbs from one hand to the other is 26" (66cm). The distance from my knuckles to my toes is 52.5" (133cm). When I do this program next time, I'll adjust those measurements. That way, I'll work different muscles and provide variety.

Here is a chart, with day, number of repetitions for each of the five sets and total push ups:

Mon. 10, 10, 8, 6, 16 = 48
Wed. 12, 12, 10, 10, 16 = 60
Fri. 15, 13, 10, 10, 17 = 65
Mon. 12, 12, 9, 8, 16 = 56
Wed. 16, 13, 11, 11, 18 = 69
Fri. 15, 15, 12, 12, 17 = 71
Mon. 25, 17, 17, 15, 15 = 89
Wed. 22, 17, 17, 15, 25 = 96
Fri. 25, 19, 19, 17, 24 = 104
Mon. 22, 16, 16, 14, 22 = 90
Wed. 22, 17, 17, 15, 25 = 96
Fri. 25, 19, 19, 17, 26 = 106

We're starting to discuss what our next workout will be after we finish the hundred pushups program. Rob at http://www.bloggeries.com and I are considering a six week pull up program. Would you like to join us?

Join us in the hundred pushups challenge.

Gaining strength, muscle or endurance?

noreply@blogger.com (Mike Farho) — Thu, 07 Aug 2008 22:16:00 +0000

Jeff asked this question after my week 4 day 2 hundred push up workout:

What kind of gains are you seeing? Strength, muscle or endurance?

Strength is improving. I'm adding more weight to my bench work, even though I'm doing it less than 20 minutes after my push up workout.

Muscle mass is increasing. My wife pointed it out to me, then I notice my shirts are getting tighter across my chest.

Endurance is the most dramatic gain. As you see from my week 4 day 2 workout chart, I've gone from struggling through 48 pushups the first day to over 100 pushups now.

A whole week of workouts takes only 30 minutes. I've been doing one hour of weight training 1-3 times a week for over 4 years. This program is pretty effective at breaking through my chest and shoulder plateau.

I invite you to join me in the hundred pushups challenge. You can only lose 30 minutes a week. If you start with only 5 push ups, I guarantee you will enjoy an even higher percentage of improvement than I am. If you're already a strong guy or gal, you still might be able to double your current number of pushups.

If you would like me as your accountability partner, join Plurk by clicking on this link. Register at Plurk by clicking on the link on the top right of the time line with the red background. You will automatically become my Plurk fan. After I add you as my friend, let me know you want to do the 100 push up challenge with me. Go for it!