Training methods can vary from person-to-person based on many factors like goals, conditioning, endurance, body type and size, genetics, and time, to name a few.  Of the endless number of training methods, there is no “one” perfect method.  That is why I like to encourage everyone to keep their options open for experimentation and trial-and-error.

Generally speaking, most people want to gain strength or size of their muscles - or both.  In this week’s Made Fit TV episode, I introduce to you the Pyramid Method of strength training.  The method is geared toward increasing strength shape in a muscle group by gradually increasing the amount of challenge the muscle is taking on in a given training session.  Check out the video and the information below for a guide to implement into your next weight-training workout!

Pyramid Method

• Can be 3 or more sets that increase in weight and decrease reps in descending order, ascending order, or both

Beginner:

• Set #1 - 12 reps at light to moderate weight (about 40% of exertion level)
• Set #2 - 10 reps at moderate to heavy weight (about 60% exertion level)
• Set #3 - 8 reps at heavy weight (about 80% exertion level) *must be performed with proper form!

Seasoned Lifter:

• Set #1 - 12 reps at moderate weight (about 50% of exertion level)
• Set #2 - 10 reps at moderate to heavy weight (about 65% exertion level)
• Set #3 - 8 reps at slightly heavier weight (about 80% exertion level)
• Set #4 - 4 reps at heavy weight (about 90% exertion level) *must be performed with proper form!

Advanced Lifter:

(descending to ascending)

• Set #1 - 12 reps at moderate weight (about 50% of exertion level)
• Set #2 - 8 reps at moderate to heavy weight (about 70% exertion level)
• Set #3 - 4 reps at slightly heavier weight (about 85% exertion level)
• Set #4 - 1 rep at heavy weight (about 95% exertion level to failure) *must be performed with proper form!
• Set #5 - 4 reps at slightly heavy weight (about 85% of exertion level)
• Set #6 - 8 reps at moderate to heavy weight (about 70% exertion level)
• Set #7 - 12 reps at moderate slightly heavier weight (about 50% exertion level)

Protein supplements such as shakes, bars, and powders are meant to be used in moderation for on-the-go meal replacements, snacks, and quick post-workout recovery nutrients.  However, their popularity that is pushed by advertisements and marketing campaigns leads people to believe that supplements are a definite requirement in order for them to get the body that they want - whatever that is!

But if you’re not careful, you may find yourself consuming most of your meals made up of supplements, rather than natural protein sources such as poultry, beef, and dairy.  This can be bad for your health because your body ends up consuming way more than it should in artificial and processed substances over natural ingredients found in real, wholesome food.  As a result, this can lead to nutrient deficiencies, gastrointestinal problems, and a warped sense of what healthy eating really is.

That’s just the tip of the iceberg…  In the July 2010 Consumer Reports issue, a shocking study concluded that some popular protein shakes and powders may contain high amounts of toxic substances! In this week’s episode of Made Fit TV, I talk about what protein brands are being singled out and how to balance healthy foods while still consuming some of your favored protein supplements in moderation.

I love summertime!  When you are living in the Northeast like me, you only have maybe a solid 12 weeks to enjoy the weather with cookouts, bar-b-q’s, and picnics before you have to take it inside.  So, to honor the season, one of my favorite things to do is to make delicious foods that are healthy enough to battle the fatty ribs, potato salads, and fried chicken (too much of that stuff can kill you!)

In this week’s Made Fit TV episode, I show you how to make a very simple and truly mouth-watering summer salad that is guaranteed to fuel your body with anti-oxidants, healthy fats and carbohydrates - all while feeding your tastebuds!

Healthy Summer Palm Salad

Ingredients: 1 cup asparagus, 1 can small black pitted olives, 2 cups cherry or grape tomatoes, 1 tbsp olive oil, 1 can heart of palm

dressing: 1 tbsp olive oil, 1 tbsp red wine vinegar, 1 tbsp apple cider vinegar, garlic salt, pepper, parsley

1. Cut up asparagus spears just above where it turns fibrous

2. Place asparagus on foil on baking sheet, sprayed with non-stick spray

3. Brush a light coating of olive oil over the asparagus, drizzle with pepper and garlic salt to taste

4. Broil on low for 7 - 10 minutes

5. While asparagus is broiling, combine the olives, tomatoes and heart of palm in a bowl (heart of palm may need to be cut into small pieces)

6. In a separate bowl, whisk together 1 tbsp olive oil, 1 tbsp red wine vinegar, and 1 tbsp of apple cider vinegar; add in pepper, garlic salt, and fresh or dried parsley to taste

7. After asparagus is done broiling, remove and let cool or combine them warm with the above ingredients

8. Mix together and serve!

Servings: 4

1 cup per serving

Nutrition Info: 145 calories, 9g fat, 10g carbohydrates, 4g sugar, 3.5g protein

Made Fit TV, Chris, and I are celebrating 100 episodes this week!  We are amazed by the support we have gotten over the past two years that we wanted to devote this episode to YOU as a thank you for all that you have done for us.

Thank you for the emails, comments, questions, and the great conversations you have shared with us!  So, sit back and enjoy this week’s episode of Made Fit TV as we re-cap with a clip show.  And be sure to watch until the end of the video to find out on how you can be one of the five (or maybe more!) winners of a Made Fit TV water bottle and towel.