Justin Rivelli’s Physique Transformations

Month: April 2012

  • Total Body Warm Up Routine

    Below you are receiving a complete total body dynamic warm up that can be used for resistance training. I included videos to demonstrate the exercises, and at the end of the post listed them out “on paper” so you can take the sheet to the gym with you.

    WHAT ARE SOME THINGS  A WARM-UP CAN DO?

    1. Improve tissue quality
    2. Increase elasticity and mobility of the major muscle groups, tendons, ligaments and joint structures. This also allows for better range of motion during training.
    3. Produce muscle activation.
    4. Prepares you for your workout ahead.
    5. Increases coordination and motor control.
    6. Allows you to work on some asymmetries, postural imbalances or anything of need etc.
    7. Raises body temperature, heart rate, respiratory rate, and also oxygen and blood flow to muscle

    Lets get to the warm up already. All the exercises are listed in order below.

    YOUR TOTAL BODY WARM UP

    Stretching/Mobility/Activations

    Lying Supine:

    Prone/Plank Position:

    http://www.youtube.com/watch?v=Gzya33GTlcA&list=PLF0AF392E566E8662&index=19

    Kneeling and half Kneeling:

    http://www.youtube.com/watch?v=guRXbl7RFKE&list=PLF0AF392E566E8662&index=20

    Transfers/Standing:

    http://www.youtube.com/watch?v=pT-Xy3sPiCo

    http://www.youtube.com/watch?v=jwasIlXPfNk

    Once you know the exercises, here it is on paper with the reps/duration mapped out for you so you can take it wherever you would like…

    Stretching/Mobility/Activations

    Lyine Supine:

    • Lying Alternating Knee Hugs (1×6/side)
    • Lying Knee to Knee Mobilization (1×8)
    • Leg Lowering Progression (1×10/side)
    • Hip Lift Progression (1×6/side)

    Prone/Plank Position:

    • Extended Plank w /Hip Flexion (1×8/side)

    Kneeling and half Kneeling:

    • Hip Flexor Stretch  (1×15 seconds/side)
    • Adductor Hip Rocking Stretch (1×5)
    • Half Kneeling Ankle Mobility w/Pole  (1×8/side)
    • T-Spine Extension/Rotation Progression (1×8/side)

    Transfers/Standing:

    • Shoulder Dislocates w/band (1×5) to Arm Swings (1×5)
    • Bear Crawls Forwards/Backwards/Lateral
    • Split Squats Forward/Lateral/Rotational (1×5 each)
    • Leg Swings Front to Back/Side to Side (8 each)
    • Hang Stretch (15 seconds)

    That is the complete total body warm up. Stretching, mobility, and activations included.  If you don’t know how to warm up and are planning on doing some resistance training, this should suit your needs. If you’re on an upper/lower body split training routine you can use these videos here. No matter the resistance training workout you plan on doing, you can use this routine. Enjoy!

  • Herbs and Supplements for Fat Loss, Inflammation, Stress, Appetite Suppression and More

    I rarely venture outside of good quality protein powders, omega 3’s, and vitamin D supplementation. Saying this there does come come a time and place where they can be very beneficial, especially on a fat loss plan.

    In order to take supplements there should be prerequisites a majority of the time. If you are just starting an exercise or nutrition program it does not give you a reason to start wolfing down poor supplement choices like Hyroxycut or Weight Gainer 2000. This post will not be about these mainstream fat loss or muscle building supplements that get all the attention these days. It will be about natural herbs and supplements that aid in fat loss and help complete a healthy lifestyle while fighting some common health problems and diseases.

    When starting a fat loss plan, there are major problems that could affect your results. For example, things most people have no idea about that could be holding them back from reaching there full potential body fat levels include control of…

    • Inflammation
    • Thyroid
    • Stress
    • Gut and Liver health
    • Appetite
    • Etc. etc. etc.

    You will notice below I listed the natural herbs and supplements that research and real life experience suggests help control these types of problems. Saying this I am not guaranteeing anything. Also take note that everyone is different and responds differently to almost anything and everything in all aspects of life.

    Note: Before you start a new nutrition or supplementation program you should always consult with your current health care provider beforehand.

    TO HELP CONTROL APPETITE

    Another Note: Many of these supplements have a carryover to other categories. Meaning they have multiple benefits. For example green tea can control appetite, reduce stress and inflammation, and has been shown to reduce liver and heart disease. Its probably my favorite appetite suppressor though.

    Alpha-lipoic-acid: If you are on a fat loss program and have problems with appetite control this supplement is a great choice. Alpha-Lipoic-Acid is a powerful antioxidant and metabolic booster that improves glucose metabolism and suppresses appetite.

    PGX (PolyGLycopleX) or knojac root fiber: Being another appetite suppressor, this superfiber is five times more powerful than Psyllium in lowering cholesterol, and has special fibers that absorb sugar, fat, and water in the gut.

    Green Tea: Like I mentioned above this green tea contains polyphenols,  a type of flavenoid including epigallactocatechins (EGCG) that boosts liver detoxification, reduces cholesterol and oxidative stress, helps prevent cancer and heart disease and reduces inflammation. But from personal experience, this is an incredible drink that seems to keep hunger at bay for mostly every single one of my clients. Plain that is.

    TO HELP COPE WITH STRESS

    5 Hydroxytryptophan (5HTP): This is the precursor to serotonin. People deficient in serotonin usually show symptoms of depression, anxiety, and increases in appetite. It is seen that most people who’s serotonin levels fall get more carbohydrate cravings. Taking this supplement may help bring serotonin levels back up reducing these symptoms.

    Ginseng: Chinese or Korean (panax ginseng) or American (Panax quinquelfolius) will do. Evidence shows ginseng may help with regulating insulin, blood sugar, and your ability to cope with stress.

    TO HELP REDUCE INFLAMMATION

    Turmeric: This is a spice that can be very effective for fighting oxidative stress and inflammation. I love to include this yellow spice as a dry rub for chicken or even in omelets. Seriously give it a shot.

    Capsaicin: This is a chemical compound that produces a sensation of heat. It’s an extract of cayenne pepper. Its been shown to control blood sugar, manage cholesterol and blood pressure, but is often used as a tropical pain killer for arthritis and fibromyalgia.

    There a tons of other herbs and supplements that could help with these issues, but I am definitely NOT  SAYING supplements are the cure. A proper training program, nutritional habits, sleep patterns, and living a happy life by far outweigh any supplement you could ever take. These are just a couple remedies that can really help some people while on a fat loss plan. If you are interested in any of the ones I listed above please consult with your current health care provider first, as always. After writing that last sentence, I am 100% going to be writing an article on “natural remedies for fat loss, inflammation, stress, appetite suppression and more in the future. Hope you learned something!

  • Chicken Rice Soup

    Ingredients:

    • 2 quarts chicken stock
    • 4 carrots, chopped
    • 4 stalks celery, chopped
    • 1/2 yellow onion, chopped
    • 3 medium sized boneless, skinless,chicken breasts cut into pieces
    • 1 tbsp of extra virgin coconut oil
    • 1/2 cup brown rice uncooked measure (Optional)
    • Salt and pepper to taste

    Directions:

    1. Salt and pepper the chicken chicken breast. Bake it in the oven at 330 degrees Fahrenheit for 30 minutes or so that it stays very tender.
    2. Heat broth in a large saucepan on medium.
    3. As the broth begins to bubble, add vegetables and rice.
    4. Reduce heat to low, cover and simmer for 20 minutes, until rice is tender, stirring occasionally.
    5. Add cooked chicken, stir into soup, then cover and cook for 2-3 minutes.

    Nutrition Facts:

    Servings: 3
    Carbohydrates: 17g
    Protein: 20g
    Fat: 2g
    Total Calories: 250