The deadlift is an important lift for strength development
Exercise

The FitAtMidlife Workout Dictionary

Here’s a dictionary guide to workout lingo Here’s a comprehensive list of terms you’ll run across in the gym. We’ll provide definitions for all the terminology that is pervasive in modern fitness methods. But it’s more than a list of terms – you’ll also find out about some of the current popular programs and personalities. 1RM – 1 Repetition Max 1RM is your 1 Repetition Max – This is the absolute maximum weight you can lift for 1 complete repetition of an exercise (with correct form). Commonly used to gauge progress in the big compound or power movements – for example you likely know your 1RM for bench press, squat, deadlift, cleans, and jerks. It’s also commonly used to base [Read more …]

Water - the best beverage for health and fitness
Diet & Nutrition

Water – The Best Beverage

Here at FitAtMidlife.com one of our primary nutritional rules is : Thirsty? Drink Water. Everybody knows that water is essential to life, and we drink when we are thirsty. But do you really need any beverage besides water? Ok, maybe coffee, and alcohol in reasonable proportions, if you partake in it. But I think you’ll understand the benefits of drinking water when you are thirsty: Water has 0 calories Water is plentiful Water is often free, and almost always the cheapest option Cold water can help you cool down Water is flavorless Water is what your body naturally craves when thirsty. Sodas, fruit juices, milk, and other beverages are loaded with calories. And it’s very easy to drink a lot [Read more …]

Body Fat
Diet & Nutrition

What You Need To Know About Body Fat

Here’s the most important points to understand about body fat Fat (variously known as body fat, adipose tissue, or just plain fat) is essential to life. It’s not possible to have “zero body fat”, nor would such a condition be desirable. Fat serves to store energy for later use by the body, it cushions the body and organs, and serves as insulation. But perhaps most importantly – body fat is part of the endocrine system – the body’s system of glands that produce hormones that regulate metabolism, growth, tissue function, sexual function, reproduction, sleep, mood, and other things. This is a relatively recent finding – and it has important health considerations. Why Understanding Your Distribution of Body Fat is Important [Read more …]

Tape Measure
Diet & Nutrition

Waist Size – Why It Matters

Waist Size is a Key Indicator Of Health and Risk of Serious Illness Waist Circumference (or distance around the waist) is an important indicator of an individual’s amount of abdominal obesity, which is fat held around the stomach. Excess abdominal fat, resulting in waist sizes greater than 35 inches for women or 40 inches for men, is strongly associated with an increased risk of type 2 diabetes, cardiovascular disease, and death. To measure waist size: Place a tape measure around your body at the top of your hipbone (normally at the level of your belly button.) Ensure the tape measure is level (horizontal around the waist), and snug, but should not be compressing the skin. Do not hold your breath [Read more …]

Body Mass Index - BMI
Diet & Nutrition

BMI – Body Mass Index

BMI is Body Mass Index BMI is Body Mass Index. Body Mass Index is a formula that uses weight and height to estimate body fat for adult men and women. The BMI is a controversial – it’s easy to calculate but it can’t possibly accurately measure your body fat. The calculation doesn’t consider body composition including individual factors such as bone or muscle mass. Height in inches: Weight in pounds: Calculate BMI Shortcomings of BMI As mentioned previously, the BMI is easy to calculate, but not a high precision measurement. Because it’s a simple calculation based solely on height and weight, it can’t take into account individual factors. When calculating your BMI, consider the following special conditions that may apply. [Read more …]

Olympic Weightlifting - the Snatch and Clean and Jerk
Exercise

Prilepin’s Chart

What is Prilepin’s Chart? Prilepin’s Chart is a table of optimal Olympic weight lifting rep ranges to be used for training. It was created by A.S. Prilepin, a Soviet era sports scientist. The chart was created by reviewing the training journals of thousands of weightlifting athletes. It is meant to portray the optimal number of reps per set, and total rep count for power training required for the Olympic lifts (the Snatch, and Clean and Jerk). The chart, as defined by Prilepin, is as follows: NOTE: We find the original labeling of the columns a bit more difficult to grasp than is necessary, and therefore have relabeled them for clarity. Before you attempt to apply these values to your training, [Read more …]