The Workout Partner

Calculate Your Body Mass Index (BMI)

Josh — Fri, 04 Dec 2009 09:42:31 +0000

BMI stands for Body Mass Index which is a measure of an individual’s weight relative to their height. The measurement is based on the formula :

BMI = (( Weight in Pounds) / ( Height in inches ) x ( Height in inches ) ) x 703

BMI = ((Weight in Kilograms)/(Height in Meters) x (Height in Meters))

Studies have found correlation between Body Mass Index and certain health risks. BMI is a general measure of an individual’s total body fat. However, it may overestimate an individual’s total fat and may also underestimate one’s total body fat. Certain BMI scores are associated with health categories:

Underweight: Below 18.5
Normal: 18.5-24.9
Overweight: 25.0-29.9
Obese: 30.0 +

Although BMI is a very popular measurement, too many variables are not taken into account that make the reading unreliable. For instance, an athlete may be 5 foot 10, 180 pounds, and possess very little body fat. According to the formula, this particular athlete’s BMI would read 26.5. This would classify the individual as overweight! This athlete has above average muscle mass which leads to the overestimation. Many trainers and doctors agree that simply performing a body fat test is far more effective than a BMI measurement in getting an idea of one’s health. However, many people still like to know their BMI so that’s why we provided the formula.

Weekly Workout Playlist | Week 3

Josh — Thu, 03 Dec 2009 20:41:23 +0000

Week 3 – Genre: Techno/Electronic/Dance

Calculate One Rep Max

Josh — Thu, 03 Dec 2009 08:08:04 +0000

Calculate One Rep Max

A nice way of tracking progress with a weight lifting program is to calculate your one rep max. A one rep max is the amount of weight you can lift ONE time. We suggest performing an exercise with a weight that you think you can lift 3 to a maximum of 5 times. Trying to perform an exercise for 1 repetition can be dangerous and the exact weight to use is difficult to determine. That’s why a formula was created to calculate a one rep max. The chart to the left displays a weight (in pounds) and repetitions. The numbers in the white spaces are the calculated one rep maximums. For example, if you perform an exercise with 135 pounds and are able to perform 4 reps, then your calculated one rep maximum is 147 pounds. The formula used to generate this chart is:

One Rep Max = Weight Used (in pounds)/((1.0278)-(.0278 * Repetitions Performed))

Become a Better Athlete

Josh — Wed, 02 Dec 2009 02:47:19 +0000

What is one thing that can always be noticed by watching professional athletes in their respective sports? Speed. Something you often hear athletes say when moving up a level in their sport is how much faster the game is. Sure the athletes are usually bigger and stronger at the next level, but a major difference is the speed of the athletes. A fast athlete can often control a game because speed is a high impact tool. On the baseball field, a fast player can take over the game by making exceptional defensive plays, stealing bases, and collect some “bang-bang” hits. In basketball, a fast player is tough to defend and also disrupts the opposing team’s offense by jumping passing lanes. In football, a fast player always has to be accounted for as they can turn a simple play into a game changer. Whether it’s one of these major sports or any other athletic activity, speed ALWAYS kills. However, many athletes neglect speed training. This may be the result of a lack of time, lack of motivation, or the athlete may have been blessed with some good, natural speed and doesn’t feel they need to improve. Everyone can improve their speed. It just requires the right training program. If a lack of time is the issue, try to work some speed training days into your schedule. If lack of motivation is the issue, think about how much your game could improve if you were faster.

Speed is the distance an individual can travel in a certain time. To improve speed, three main components must be addressed. These components are your stride length, stride frequency, and exerted force. Your goal with stride length should be to increase it. This will allow you to cover more distance with each stride–ultimately lowering the time it takes you to sprint a certain distance. The best way to increase your stride length is to increase flexibility. The more flexible your muscles are, the longer your stride will be. Other ways to increase your stride length are to perform form running drills.

With stride frequency, your goal should be to increase the frequency at which you strike the ground. The faster your legs fire, the faster you will be. To improve your stride frequency, you want to do some agility and quickness exercises. These include exercises like mini hurdles, speed ladder, or anything that forces you to use quick footwork. Another way to increase your stride frequency and explosiveness is with olympic lifts. An example of an olympic lift is the power clean.

Finally, to the force you exert when pushing off the ground with each stride is equally important as stride frequency and length. The more force you can exert, the faster you will be. To increase your force exertion, you NEED to weight lift and perform powerful sprinting exercises like a sled drag or prowler push. By working to improve all three of these aspects, your speed will increase and your athletic ability will be enhanced. Then there’s only one thing left to do: DOMINATE!

See the video below of Luol Deng performing a workout to increase his athletic performance with trainer Elias Karras at EFT Sports Performance:

Dumbbell Fly | Dumbell Fly with Press

Josh — Sat, 28 Nov 2009 21:12:49 +0000

This video demonstrates proper form of 1) dumbbell fly and 2) dumbbell fly with a press. Both exercises target the chest.

Play Video

Decline Bench Press

Josh — Sat, 28 Nov 2009 21:08:43 +0000

Play Video

Dumbbell Front Raise

Josh — Sat, 28 Nov 2009 21:02:33 +0000

Play Video

Dumbbell Lateral Raise

Josh — Sat, 28 Nov 2009 20:59:36 +0000

Play Video

Incline Bench Press

Josh — Sat, 28 Nov 2009 20:57:13 +0000

Play Video

A Healthy Alternative | Protein Pizza

Geno — Tue, 24 Nov 2009 05:12:41 +0000

TheWorkoutPartner.com is a firm believer that you are what you eat. But eating right often takes a lot of time and preparation that not everyone can afford. Between workouts, work, school, athletics, and other daily activities, nutrition can sometimes take a back seat. Here is an easy quick-fix meal that can get you on track if you are crunched for time. We call it the BBQ Chicken Pita Protein Pizza. Not only does it have 88 grams of protein, but also incorporates spinach, a widely known “super food” which many people miss out on because of the less than stellar taste. Try out this delicious and healthy take on pizza and you won’t be disappointed.

Nutritional Facts

Calories: 710
Total Fat: 8 grams
Saturated Fat: 0.5 grams
Protein: 88 grams
Carbohydrates: 86 grams

Ingredients

1 cup fat free cheese
1 chicken breast
1 whole wheat pita
2 tbsp BBQ sauce
½ cup tomato sauce
1 handful Spinach

Set oven to Broil at 475 degrees. Grill chicken breast (foreman grill, bbq, or fry pan will work well). While chicken cooks, take pita and spread 1 tbsp BBQ sauce and ½ cup tomato sauce onto the pita. Add 1 cup cheese onto pita and spread evenly. Take a generous handful of spinach and place it on top of the cheese (it will look like a lot of spinach but it cooks down in the oven). When chicken is grilled, cut or shred into bite size pieces. Toss chicken with your other TBSP BBQ sauce and when mixed thoroughly, place chicken on your pizza. Place pizza on foil and put it in the oven for 10-12 minutes or until cheese is browning. Stay close as it cooks fast. Take out of oven and let cool for ten minutes. Then enjoy.