Let’s go on a Fitness Journey

Fitness Journey to the Summer!

Summertime Fitness Journey

Let’s go on a Fitness Journey Together

Ok, so you want to lose weight, get toned, and look good…

Cool!  I want to help, but I’m about to take this in an unexpected direction.  I typically like to focus on what we at FitLife Fusion call “the Fit Life”. The Fit Life to us is more about the quality of life than the body fat percentage you think you should be.  We prioritize healthy metabolic function which is categorized by having energy, getting out of pain, and being mobile enough to enjoy the many activities in life you want to do.  That doesn’t mean losing weight isn’t on the list of priorities at all. We  want to see people check the aforementioned achievements off the list first so they don’t line themselves up for pain and yo-yo weight gain in the future.  

So I’ve decided to focus on weight loss for the next few months since we all are getting ready to be outside more, at the beach, or at the pool, or out on the hiking trail.   I have a big goal I want to achieve and I thought, why not bring all of you along for the ride.  So here goes…

 

Handball WPH Las Vegas

Timbo Gonzalez, the reigning WPH Pro Handball World Champion

I’d like to start off with a little transparency.  

It’s been a while since I’ve challenged myself.  I mean truly challenged myself physically.  In fact, not since my days in the ring have I really taken a sporting event as seriously as when I competed in Muay Thai.  At this point my fight days are behind me… at least for now.  I’ve found a new passion in handball.  Not the European style of handball, but the handball you’d commonly see in NYC.  It’s like racquet ball, but there’s one wall and no racquets.    

 

The last 2 years I’ve played in the WPH Handball World Championships in the amateur divisions and had been knocked out in the first round in every event except the doubles in 2016 when I made it to the quarterfinals.  I’ve decided to take it seriously this year.  Much more seriously.

Peter Pinto Muay Thai Las Vegas Sityodtong

Peter Pinto of Sityodtong Las Vegas with the founder of the Sityodtong Camp, Kru Yodtong

When I trained in Muay Thai, for years I was consistent with my training.  Looking back, I probably trained more than I should have or needed to, but that’s all I cared about.  My diet was on point.  Of course this dates back to my Paleo Diet days which many of you know the outcome of, but the point is I had rules and I followed them.   Nowadays I’m much more lax.  I train and play sporadically, eat what I want while making sure I don’t eat too much of the bad stuff and ensure I get enough of the daily nutrients in my body to keep myself healthy.  

I face the same problem most former fighters face.  It’s hard to find the same motivation I once had to train as I did in my fight days.  Truth be told, I’m not the kind of guy who likes to just lift.  Just lifting to look good has never been a strong enough reason to enjoy my time in the gym . I enjoy lifting or training with a goal of getting better at something.  I loved to squat and imagine having the leg strength to knock someone clear off their feet with a kick.  I would do pull-ups and envision having an iron grip my opponents couldn’t escape.  I would bench press and think myself,  “no one will be able to handle the power in my punches!”   I’m just not the type to look at in the mirror while performing shrugs and think, “yea, the chicks are gonna love these traps.”

I express this not to deter you from the gym, but instead bring to question why you or anyone would want to join and gym and get fit.  Every trainer would like to have you believe they lift everyday just for the very noble reason of long term health.  But is it really?  Maybe some of them just want to look good on the beach or at the pool.  Maybe some of them are obsessed with sculpting their bodies as a result of childhood insecurities.  Others may also be athletes who love to compete and want to stay lean and agile.  Whatever it is, I’m saying it doesn’t matter.  Be honest with yourself.  Why do you want to hit the gym?  Don’t think of it as why you ‘should’ hit the gym.  Be selfish.  The selfish stuff is where the true motivation lies.     

That said, I’ve decided I want to win the World Championships this year in the B Division (amateurs).  That’s the stuff that fuels my fire.  I love competing.  It’s what I live for.  I also think that’s why I love coaching so much.  It’s another form of competition.  I’m helping people compete against their own challenges to achieve their goals… but that’s a whole other blog post! Haha. I better not get carried away.  

So, I wanted to share my process with you.  I’ll post here to the blog and share on all of our social channels.   I’ll share my food journals,   training programs, and all the cool neurodrills and training methods I use to up my game.  In the process I’ll track my weight and body composition and share those, too.

GOAL

The Z Health 9S Athletic Model. These are the qualities I will be basing training plan upon.

Win the Amateur Handball WPH Work Championships (Doubles and Singles B Division) in September 2017, at the Stratosphere

STEPS TO WIN:Speed – Become as light and quick as possible.  (Structure – Lose Weight)
  • Skill – develop precision in shooting
  • Style – There are generally 2 types of players; shooters and rallies.  Shooters look to put the ball away.  Rallies will power that ball back to the wall consistently until the opponent makes a mistake.  I’m a shooter.  
  • Stamina – the games are approximately 15-35 minutes long in 100+ degree F weather.
 

*Nutrition

I know this will be one of the most anticipated topics, and so I will cover it over time since it will change between now and September.  The 4 topics I will cover in relation to my diet will be:

  • Types of Foods – foods to eat a lot, foods I can eat sometimes, and foods I avoid.
  • Macronutrient Ratios – the ratio of Protein, Fat, and Sugar, in any given meal.  I will be journaling from time to time while using Heart Rate and Body Temperature readings before and after meals to test them.
  • Amounts and Frequencies – how much food and how often I’ll need to eat.
  • Supplements – any vitamins, minerals and other stuff I take to increase metabolism and performance.

More of this to come…

Training Schedule

 

 
Sunday
Mon
Tues
Wed
Thurs
Fri
Sat
Morning
Handball/REST
10:30a Lift Chest/Back
Handball
10:30am Lift
Legs/abs
Handball
10:30am Lift
Arms/Shoulders
Rest
Afternoon
REST 20min Skills Mobility/Rest
20min skills
Mobility/Rest
20 min Skills
Rest
 
 
 

Workouts April 2017

Monday: Chest/Back
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Incline, DB, Neutral Grip Chest Press
8-10
3-4 4010
90-120
A2.  BB, Supinated Grip Bent Over Row
8-10
3-4
4010
90-120
B1.  Flat, DB, Neutral Grip Alternating Chest Press  10-12
3
2010
75-90
B2.  Kneeling, Neutral Grip,  Unilateral Lat Cable Pull Down
10-12
3
2010
75-90
C1.  Trap 3 Lift
10-12
2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
 
Wednesday Legs/Abs Day
Exercise
Rep Range
Sets
Tempo
Rest
A1.  BB Front Squat
8-10
3-4 4010
90-120
A2.  DB Lateral Lunge
8-10
3-4
3011
90-120
B1.  KB Overhead Squats  8ea
3
2010
75-90
B2.  DB Petersen Step Up
10-12
3
2010
75-90
C1.  Frog Kicks
25
4
3010
0
D1.  Swings
15
4
3010
30

 

Friday Arms/Shoulders
Exercise
Rep Range
Sets
Tempo
Rest
A1.  Seated Military Press
8-10
3-4 4010
90-120
A2.  Close Grip, EZ Bar Bicep Curl (Full Bicep ROM)
8-10
3-4
4010
90-120
B1.  Poliquin Lat Raise  10-12
3
30X0
75-90
B2.  DB French Press
10-12
3
3011
75-90
C1.  Trap 3 Lift
10-12
2
3010
60
C2.  DB Pull Over
10-12
2
3010
60
D1.  External Shoulder Rotation
12-15
2010 60

Workout Guide

Order of Exercises:All the exercises are performed in a a superset or circuit fashion.  As you can see from your program the exercises are paired (A1, A2, B1, B2, and so on).  Thus you perform one set of A1, on set of A2, then return to A1 again.  Once you have completed the number of sets indicated for both, move on the B’s.  

Weight Selection:You want to select weights that you could lift for approximately four additional reps than those prescribed.  For example, if you are supposed to perform ten reps for your first set, you should choose a weight that you would be able to do at least 14 reps with.

Tempo:To achieve the appropriate training stimulus, you should adhere to the precise speed of movement for all aspe cts of the lifts:  eccentric, isomeric and concentric.  Instead of using terms such as “explosive” or “slow,” we will express the speed of a lift in a four-digit abbreviation = such as 4210.The first digit of the tempo formula is the lowering (eccentric) portion of an exercise; the second digit is the pause at the bottom (isometric) phase; the third digit of the return (concentric) movement; and the final digit is the pause before the next repetition (isometric).  Each digit refers to the number of seconds it takes to complete each phase, and the letter X means to perform that portion of the lift as rapidly as good technique allows.In the previous temp given of 4210 using the bench press as an example means you would lower the weight in four seconds, pause for two seconds at the chest, press the weight to the top in 1 second, and quickly move into the next rep since the last number of the tempo indicates there is no pause at the end of the press.This simple format enables you tot take more precise control of the training stimulus.  To achieve consistency between reps, it is best to count at a speed that is similar to the action of a clock (i.e., one thousand one, one thousand two, etc.) to prevent counting erratically for too fast.  The count should commence when the resistance implement (barbell, dumbbell, or body part) starts moving, not before or after this period.  

Warm-up: Use Mobility to get your joints ready to handle weight.  Depending on the day, you may want to do more mobility drills for the joints that will be doing most of the work that day.  If it’s “Arms/Shoulder Day” you should do a general joint mobility warm up and then spend another 3 minutes on moving the shoulders, elbows, wrists, hands, neck, and thoracic spine.  Then warm up the lifts by taking the first two exercises in each program and perform about two sets of five reps, using increasingly heavy weight.  For example, if your first exercise is the Bicep Curl and you expect to use 90 pounds as your training weight, you could start with 60 x 5 followed by 75 x 5. 
 

Give it a shot and let me know how you do on SnapChat @fitlifefusion!

About Peter

Peter Pinto is Co-Owner and Director of Training at the FitLife Fusion Training Facility (formerly The Fit Labs) and Sityodtong International Thai Boxing Camp in Las Vegas.
While his credentials are certainly impressive on paper, it’s his passion for helping athletes of all kinds move more efficiently, get stronger, faster, and watching them progress that really separates Peter from the pack. He exemplifies the modern athlete with diverse experience ranging from lacrosse and football to wrestling and kickboxing which informs his training of athletes from all disciplines and sports with clientele that ranges from UFC prize fighters and NFL players to fitness models, corporate executives, celebrities and anyone looking to maximize the athletic performance they get out of their own body.

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