Hard Work Pays Off

Posted September 23, 2009 By: Duane Carlisle

Throughout the last 20 years, I have trained thousands of athletes in over 20 different sports and it has been truly gratifying, to say the least. Although, I currently work with professional athletes and I must say, it is awesome to help our players' improve their physical performance, for the most part, they are pretty much finished projects upon arrival to the National Football league.

Nevertheless, it is truly rewarding to actively watch developing athletes strive to reach their full athletic potential. I formerly owned Lightning Fast Training Systems, a sports performance company, that had the privilege to have trained over 1000 Division 1 scholarship athletes in over 14 different sports. It was an incredible feeling to share in the excitement of our athletes realizing their athletic dreams to play sports on the collegiate level.

I have 3 athletic boys who are ages 16, 12, an 8 and they play a variety of sports. Since, 100% of my time is focused on training our team, I allocate my off -work time to helping develop my boys athletic talent. First and foremost, I am a Dad first and their coach second ,which means we strive to have fun while getting better in the area of speed, quickness and agility etc. The most important athletic skills which are a staple of all of our workouts includes, but are not limited to ; speed development, balance training, and coordination.

I introduced my oldest son, Amir, to fundamental movement skills when he was 8 years old. He used to jump in the speed training workouts with my 8-12 year old group at LF. He played soccer, football, track, baseball, and basketball and seemed to never get enough. I believe being a multi-sport-sport athlete early in his youth helped him broadened his athletic skill set for football and basketball, which are the sports he currently plays in High School.

This summer, Amir was offered a full scholarship to play football in 2011 by Stanford University and has committed to attend. I was incredibly excited for Amir to realize his dream. One statement that Amir made to me in the aftermath of his committment was" Dad, I guess all the stuff we did over the years really did work because the coach said he really liked my quickeness". Thank God, he received validation that performance training actually works, otherwise, he would have looked back over the years and think...my Dad has us doing some really dumb stuff!!

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TRX Suspension Training - What the Pros Say

What The Pros Say

It is amazing the number of hardcore exercises that can be performed on such a portable lightweight piece of equipment."

-Roger "El Matador" Huerta
UFC Fighter

Just from one session, the next day I had trouble laughing, my abs were on fire!"

- Bas Rutten
Undefeated UFC Heavyweight Champion

I use TRX. It's one of the best pieces of equipment I have ever used. It will work muscles you didn't even know you had. Any exercise you do on TRX is core related so your body hurts the entire time."

- Brandon Vera
UFC Fighter

When they told me it was invented by a Navy SEAL, I knew it would be cool. I'm addicted."

- Drew Brees
NFL Quarterback, New Orleans Saints

I like the product so much its an integral part of my training. The main advantage of the TRX is the versatility and the way it can do so much at once, from core to balance to control to dynamic to strength to stamina."

- Gary Turner
Professional K-1 Fighter and Kickboxer 10x World Champion

I love it! I can get so much done in such a short space of time... core, upper and lower body strength and balance work all in one 30 minute session. The TRX will always form a big part of my training from now - on."

- Lee Haskins
Commonwealth Boxing Champion

I get a killer workout in the morning on the heavy bag and a TRX suspension system..."

- Benji "Razor" Radach
IFL Fighter

Exclusive: Trent Edwards, Buffalo Bills Quarterback, TRX Training

Exclusive: Trent Edwards, Buffalo Bills Quarterback, TRX Training

Football season is here and we have an exclusive video of Trent Edwards, quarterback for the Buffalo Bills, hitting the TRX workout hard during offseason. The fact that the TRX works the muscles, with out so much strain on the joints is one of the reasons Edwards is attracted to TRX exercises. Drew Brees, who played an awesome game with 6 touchdown passes, turned Edwards on to the TRX. Now we'll get to see Edwards put his training to work!

Trent Edwards is not the only professional football player to utilize the TRX. Personal Trainer, Todd Durkin (TRX Train Like the Pros DVD coach), puts a whole host of professional players through a rigorous offseason workout, incorporating TRX Exercises to boost agility and speed. NFL players training with Durkin include;

• Drew Brees, New Orleans Quarter Back
• Aaron Rogers, Green Bay Pakers Quarterback
• Kyle Boller, St. Louis Rams Quarterback
• LaDainian Tomlinson, San Diego Chargers Running Back
• Malcom Floyd, San Diego Chargers Wide Receiver
• Justin Peelle, Atlanta Falcons Tight End
• AJ Feeley

The TRX® Suspension Trainer® Whatever your sport, wherever you train, whenever you’re ready… TRX. The TRX® Suspension Trainer® is designed to build power, balance, strength and flexibility for people of all ages and at all fitness levels. Fitness Anywhere offers a total-body training tool, supported by cutting-edge workout programs, that has changed the way serious athletes, fitness professionals, and the US military exercise, train and perform. Whatever your objectives, the TRX team is committed to helping you get stronger, train better, and reach your fitness goals.

Natalie Coughlin trains on the TRX

Triathlete Magazine

Natalie Coughlin trains on the TRX

“I absolutely love strength training and have tried a lot of different things from heavy, max-out weight lifting to simply Pilates…I recently started using the TRX suspension system and absolutely love it. I bring it with me when I travel.”

Natalie Coughlin, 11-time Olympic swimming medalist

How To Lose Belly Fat

Lose Belly Fat - How To Lose Belly Fat

Almost everyone wants to lose some excess fat on their body somewhere. For the vast majority, they're looking to lose belly fat and they want to lose belly fat fast! Whether you want to admit it or not, most of us spend far too many months of the year overeating and then scramble at the first sign of warm weather in order to remove what's accumulated over the time. Unfortunately, if you're trying to learn how to lose belly fat, it's not exactly a quick fix. The problem most individuals run into is they overlook how difficult it can be to lose belly fat off their body. If the truth be told, a fat belly is probably one of the hardest areas to successfully remove because it's made up what is known as 'stubborn' fat. You're body is actually physiologically slightly different when it comes to fat around the abdominal region. What's the reason for this? Primarily, it's the first place we tend to store fat and where body fat is needed for protection the most - to protect the organs and internal structures. As such, your fat belly is going to do everything it can to hold onto it. Not a good situation in your quest to lose belly fat. In order to outsmart this, you're going to have to work really hard. That's not to say it can't be done - it most certainly can, you just have to have realistic expectations about the time line you will achieve this goal over and how much effort you'll have to put in. First things first, lets talk about exercise to lose belly fat. First, hit the weights. When lifting, be sure you are lifting as heavy as you possibly can, as this is what will ramp up your metabolism the highest. You want to shoot for the 6-10 rep range, as this is most appropriate for metabolic effects. Second, get that cardio up there. Don't do hours on end though, focus on doing sprints. In fact, better yet is to sprint first, then do more steady state cardio afterwards. This will help to release the fatty acids from the tissue (mobilize them) and then burn them off during the steady state cardio. This type of set-up can be far more effective at getting that stubborn fat off your body than doing a typical cardio session is. Lastly, check over that belly fat diet. Too many fat or carbohydrates calories will slow your progress, while protein, generally speaking will help due to the fact the body burns more calories just digesting it. This can be taken too far though - there is no need to exceed 1.5 grams per pound of body weight, but keeping it up around that level is your best approach. Then, fill in the remainder of your calories with carbohydrates around the workout period and fat during the other times. As long as you are patient with the process and continually push yourself in the gym, there is no reason why within time, you can't be sporting your own set of six-pack abs.

Does Getting High Effect Performance

Marijuana & Sports Athletes - Does Getting High Effect Performance

Remember the case where the snowboarder Ross Rebagliati lost his gold medal in the Olympics for the fact that they has suspected he had marijuana in his system? It was alleged that he has smoked a joint with some friends sometime within 48 hours to the time he competed. He allegedly explained that he was in the room but did not consume any. It is scientifically said that you can get it in your system through external exposure but not to the extent his reading came. There were also variations is the proven amount in his system. In the end he was deemed by the NOC to loose his medal, the politically correct thing for the powers that be to do.

The funny thing is that marijuana has been scientifically proven to HINDER performance in higher energy sports and slightly relax judgment for some. The same effects do not happen to everyone and marijuana has been shown to assist in health issues as well as concentration and relaxation. The chances that it helped him win his run are close to ZERO. If anything this would have made him less agile, slower to respond physically to the quick movement needed for orientation through the course. He would have a lag feeling and uncomfortable paranoia if anything. Most competitors will not use this as an enhancement and especially not before a chance like competing in the Olympics.

The thing is that training high or competing high will hinder your awareness plain and simple. What you do on your own quiet time is up to you and marijuana has been debatably shown to help in recovery from exercise but used during exercise it is definitely not beneficial and with weight training can result in injury.

The bottom line is that there is no athletic enhancement in general by utilizing this drug prior to working out or toward the Olympics for that matter!! Of course there must be rules and adherences to Olympic sports. There must be a code of conduct regardless of your personal feelings toward political issues such as this. Being a competitor in a sport is not the time to debate the rights or wrongs of what a drug is or how it challenges activity. If you choose to compete in a certain sport then you are agreeing to play by the rules handed to you, even the political rules and even the unsaid. Part of being a good sport is showing your ability to follow rules regardless of your opinion and if your opinion is strong enough in conflict then you would choose not to compete.

You can be rest assured that lifting weights at full mental, conscience awareness is the smartest idea. If you are serious about wanting results then you will want to put your full mind into your workouts and forgo the use of drugs or alcohol prior to training. Alcohol is detrimental to your fitness results and has been proven so where as pot has not. Part of muscle building depends on your ability to bring mind into body; the best way to achieve this is 'straight'.

Workout Nutrition - Pre Exercise and Post Exercise Meals

Workout Nutrition - Pre Exercise and Post Exercise Meals

One of the popular questions I see on message boards and get in person or via emails is about pre and post exercises nourishment. Confusion seems to lie between carbs or protein, which do you have when?

The answer is not straight forward because it really is all relative to the needs of the exerciser. There are a variable of replies to this question depending on your fitness goals and present fitness level. Step one is to identify what you are working toward first then you can figure out your pre and post workout needs.

Some of the common goals that people are seeking when working out are fat loss, gaining mass or maintenance.

Those who are seeking fat loss fall into 2 categories:

• Person A - the fit person who is working for a smaller loss in pounds

VS.

• Person B - the heavier person who is seeking maximum results with higher amounts of fat loss.

The pre and post workout suggestion would differ between each of these individuals like so:

• Person A - would have a pre workout protein shake with essential fatty acids (Udos Oil or flax seed oil) and low in carbs. If you are the type whose tummy cannot take liquids pre workout or if you feel that is too much to ingest then 2 egg whites and one whole egg will also do the trick. Post workout, depending on the time of day it falls at, is a great time for a meal made up of a balanced breakdown of healthy carbs, lean proteins and essential fats. Of course produce such as fibrous greens are included in the healthy carb category. If a meal is not possible then a protein shake made up of protein powder with frozen fruit and flax seed oil or peanut butter and banana is ideal.
  
  
• Person B - would most likely go on an empty stomach, if there was a meal which occurred prior to training then that is fine otherwise I would not worry about a pre workout meal. Best is to go first thing in the morning before breakfast on an empty stomach then once done you would eat breakfast of oatmeal and eggs with a grapefruit.

For those who wish to gain mass then you would want a pre workout protein such as chicken, fish, or a protein shake and almonds. Of course you want to give it at least a half of an hour before training after you eat.

Again a meal after training is ideal but a post workout shake made with protein or an mrp (meal replacement powder), banana, peanut or almond butter, milk and oats would be excellent and can replace a lunch, breakfast or snack.

Those of you who are maintaining will do well with a plain protein shake pre workout and ½ a banana for a burst of energy. A meal is ideal post workout, have I said that yet?? If you do not want a meal post workout or don't time it that way then you will want to make sure to get some complex carbs and protein into your system.

Do Nutrition Supplements Help You Gain Muscle?

Assuming your training, nutrition, lifestyle, and sleep habits are operating on the
optimal end of the spectrum, introducing supplements will make a 10% difference
- at best - and this is being generous. Generally I would say they make a 1-2 % difference
because they only work in synergy when your training, nutrition and lifestyle are
dialed in – and for most guys taking supplements, this is not the case.
You will be more successful taking your fitness to the next level by mastering the
training techniques, recovery techniques and nutrition habits that I share in this
blog. Pick up any bodybuilding magazine nearby and I promise you that the only thing
those supplement advertisements will deliver is a lighter wallet.
Powders are nothing more than crushed up food and are
loaded with artificial flavoring, preservatives,
and lots of chemicals.

Shakes are certainly convenient and may assist you in reaching your goal calories but
do not kid yourself into believing that they will have the same anabolic effect as food
– don’t let any supplement ad convince you otherwise!
Dumping chemicals, artificial colors, flavoring, sugars, sweeteners, and preservatives
into your body basically turns your insides into a toxic waste dump! And did you know
that this toxic waste loves to attach itself to your fat stores, making it even harder
to get rid of body fat? You can imagine how much harder it will be to build
massive muscle in a toxic environment. What goes in must come out.
Put garbage in and garbage will come out in the form of decreased
energy, slow recovery, poor appetite, poor sleep, and
poor attitude – all elements critical for muscle building.

When was the last time an athlete won, or a medal was won, or a team won on pills,
powders and shakes? Never! Nutritional supplements – not even food – will stimulate
muscle growth. But exercise does. In another supplementation article we will share a small
handful of supplements that are worth considering and which we do suggest when your
training, nutrition and lifestyle are optimized 90% and you need a little extra edge.

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