Doggzilla’s BodyBlog

A 1-2 PUNCH AGAINST BODY FAT

Combining strength training and cardio is an extremely effective tool for fighting unwanted body fat.  An example of this would be to use complexes with either Barbells, Dumbells or Kettlebells to create the necessary intensity.

What is a Complex?

A complex is a series of lifts performed in succession with one piece of equipment to minimize rest time.  When is say "to minimize rest time" I am not joking as the goal is to not set the equipment on the ground.  To do this it is wise to choose exercises that lead into one another such as starting with barbell Deadlifts followed by barbell High Pulls.  Even using a variety of hand grips and widths will slow down the completion of the complex so try to limit this as much as possible.

Why are complexes so beneficial in dropping body fat?

The metabolic effect that is created from complexes is far superior to other training protocols due to the combination of strength training and high intensity cardio in a single workout.  The selection of exercises are all based on moving multiple muscle groups simultaneously which in turn increases the work demand.

As a result of the higher demand on the body there will be an increase in caloric expenditure.   Complexes will also increase training EPOC which leads to an elevated metabolism.

EPOC stands for Excess Post-Exercise Oxygen Consumption and is the recovery of metabolic rate back to    pre-exercise levels.  After completing 30 minutes of high intensity strength training a trainees EPOC will be raised for roughly 30 hours post exercise.  The result is a greater number of calories burned over the course of 30 hours post exercise compared to that of an hour of low intensity exercise (i.e. steady state cardio or isolation based strength training) which may have burned more calories during the exercise period (due to the length of the exercise session) but has very little EPOC throughout the rest of the day.

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Nathane L. Jackson cscs & kbts
WBFF Pro & VEGA Ambassador
www.nathanejackson.com

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Nathane L. Jackson cscs & kbts

NATHANE JACKSON FITNESS

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    Today marks the start of a new nutritional plan.  For the past 6 months I had given the Anabolic Diet a test run and would say it worked rather well.  However, I competed once during the past 6 months and didn’t get the results I wanted on stage (WBFF 2008) but there were a number of factors that may have been at fault as well.   Factors such as not knowing exactly how my body was going to react to carbing up on certian days on the last week of prep and how many grams of carbs to consume etc etc. 

    In the end, I would reccomend this nutrition plan to people who have more of an endomorph body type due to their sensitivity to insulin.  I, on the other hand fall somewhere between the ectomorph and mesomorph body type and feel I react better to consuming a moderate amount of carbohydrates.

   So, goodbye anabolic, and hello carbs!  When I competed back in the Spring of 2007 I consumed carbohydrates at 5 of the 7 meals I ate per day.  This resulted in the best physique I have ever brought to the stage.  Now that I have learned what my body can accomplish on both the higher fat and higher carbohydrate plans, I  have a better understanding of how my body will transform. 

   I will say I am going to miss the Anabolic diet because it was nice to eat certain foods again such as cheese, bacon and large amounts of beef along with heavy cream and almond better.  This plan was great as well for staying lean even during the loading phases I went through and to stay in photo shoot ready shape. 

   Until the next post, keep your eyes on the prize!

Nate

     This past weekend at the 2nd anual WBFF Fitness Model championship I found myself out of the top 5 for the first time in my career.  Standing in the back row looking at the remaining athletes and realizing that what I brought to the stage wasn’t enough.  Each of these guys had physiques that were better than mine and I couldn’t do anything about it.  

     For the past three months I had my share of interuptions and inconveniences. In the end I didn’t shy away from my diet, I just didn’t have the abilities to train as hard as I should have been training during the fist two months.  I may have even found myself a bit too confident at times and thought because I know what I am capable of that it would just come back to me easily.  On Saturday night, I was proven wrong and it hurt.  It still hurts as I type this but in the end, I have no one to blame other than myself. 

     I had planned a few other competitions that are taking place in the next month or so but I think I may just take the rest of the year off from competing and put my effort into improving my weak areas!

     Either way, I will just keep moving forward!

1st place at Fame Centrals 2007.  I would love to sit back and loath in my victory but Fame World Championships are in 10 weeks.  I had two days off and ate my fill of junk food.  Ready to go back to work. 

Just caught a supplement ad that I am in….I look like Sh*t.  Embarrassing!  No matter what I was told the pic was going to be used for I should have been much more prepared.  I can only be pissed off at myself for being unprofessional.  URGGGH!

I have stopped the rapid weight loss by consuming more quick carbs.  It has helped and I don’t seem to have gained any fat.  In fact it has helped me look more full.  I basically added 4 slices of Ezekiel bread and 8 rice cakes all spread through out the day.  I will keep this up for atleast another three weeks and then re-assess my physique at teh 4 week out marker.  

On a physique note; Traps are coming along, along with my lateral head of my triceps, three more weeks of emphasis for them as well, then it won’t matter.  I will have gained what I have gained and it will be time to drop my calories a bit.

Under 8 weeks to go and my body has kicked in to high gear for burning fat.  I hope that it is only fat that i am burning but i should see in this weeks pictures.  I will try to keep my weight up by increasing my carb intake with 1/2 cup more oats, rice,and yams at each meal, as well as throw in some rice cakes.
  
   I have been told ezekiel bread with a little sugar free jam is also a good option.  I bought some the other day and liked it alot….but with the rice cakes and the bread I almost feel like I am not dieting down.  Almost!!!!  

  Anyway, I guess my issue is that I don’t really have a set in stone nutrition plan now…which goes against the way I like to go about things but I don’t want to lose weight (probably muscle) just for the sake of losing weight.  

  My new scale is the mirror I guess!  

My physique is coming along well.  I would have liked to have had more progress in my off season but all things considered, I did well!  I am four pounds away from last years competition weight in which I came in extremely flat and deteriated.  So I would say I am at a good weight now, I just have to maintain it.

I am changing up my diet a bit.  Substititing a second serving of egg whites for my second protein source in meal #2, taking out my shake I was consuming.

Training is going well, I like the progress in terms of bringing out what I have.