Doc Blakes’ Fitness Blog

Proper Strength Training for Women

Proper Strength Training for Women

Although more women are strength training, many do not train properly for various reasons. Training heavier with a smaller palate of exercises is the proper way to achieve strength results. Using larger muscle group exercises with a variety of rep ranges will enhance results from your workout.

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Simple Strategies And Insights For Those Frustrated And Struggling To Gain Lean Muscle Mass

Simple Strategies And Insights For Those Frustrated And Struggling To Gain Lean Muscle Mass

Building muscle is simple, right ⎯ overload the body in the gym, refuel and rest so the body can rebuild itself generating new body tissue. But for those who find it hard to gain weight (hard-gainers) with additional lean muscle it can often be frustrating or the results seem non-existent. Even though popular weight-gaining advice is followed, it’s extremely slow at best.

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How To train (prepare) For A 10K Race

How To train (prepare) For A 10K Race

The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, but don’t feel they’re quite ready to take on the half-marathon. Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles. If you haven’t had a recent physical, visit your doctor, don’t forget to warm up before your runs, and finish your runs with a cool down and stretching.

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The Truth about Getting Abs That Pop

The Truth about Getting Abs That Pop

Genetics and/or an innately high metabolism give a person a pre-disposed advantage towards developing a sexy and desirable six/eight-pack of abs. However, there’s generally one thing that separates those who have good looking abs and those who don’t: a good diet. Most people eat too much to ever uncover a six-pack. The nutritional side of things is covered in other article (ie. Metabolic changes… and Basics/Fundamentals for getting shredded)

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Guide For Dynamic Carb Cycling

Guide For Dynamic Carb Cycling

Goal: Fat loss
NOTE*–N=No-carb day, L=Lower-carb day, H=Higher-carb day

  • No-carb Days—2 per week
  • Lower-carb Days—3 per week
  • Higher-carb Days—2 per week

Sample Diet Rotation (Starting on Monday)—L,L,N,H,L,N,H

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8 Essential Muscle Building Tips

8 Essential Muscle Building Tips
  1. Higher Calories

One of the most overlooked factors in muscle building fitness is a focus on consuming enough protein but not eating enough calories per day. Your body needs protein to grow. However, adequate protein alone does not always produce growth. You need to consume adequate calories also.

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Rules & Guidelines for Fitness Boot Camp Challenges

Rules & Guidelines for Fitness Boot Camp Challenges

When you commit 100%, you WILL achieve your goals! I will be coaching you through this journey and have lots of results, experience and knowledge to get you through with success. I’m here to support you on the challenging days and celebrate with you on the good days! Honesty is paramount here and to support that honesty, this is a CONFIDENTIAL ZONE. Everything said here stays here. So say what you have to say. It’s safe!

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