Many of you have been members of Evolution for at least 3 or more months, or maybe you just started, either way there is NO excuse NOT to use your (3)  free personal training sessions and a FREE 15 minute Nutrition Consult. So…..from December 19th until the 24th I am offering my time and expertise to the first 10 people that contact me, either at the gym at 781-837-2111 or book an appointment with Kayla any time after 12:30pm on December 19l, 21, 22, 23 or 24th of 2011.

You will gain valuable training knowledge, a new workout and an understanding of how food can fuel your body and transform your fat into muscle……What are you waiting for???????

Proper Nutrition for our Children:

Evolution 7 is a program I have adapted from (FST-7 a training system Pro Trainer Hany Rambod) devised after years of research and a great deal of trial and error with many clients. FST stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a target body part. I have had many clients use this system for overall growth and especially to improve stubborn body parts that were seemingly resistant to just about anything else the person had tried.

There are three types of fascia in the human body, but the type bodybuilders should be concerned about is deep fascia. This is dense fibrous connective tissue that interpenetrates and surrounds the muscles, bones, nerves, and blood vessels of the body. The high density of collagen fibers is what gives the deep fascia its strength and integrity. The amount of elastin fibers determines how much extensibility and resiliency it will have. In other words, some of us have fascia that is thicker and tougher than others.

All stretching is not the same
I am not the first person to recognize the importance of stretching the muscle fascia. First John Parrillo, then more recently Dante Trudel of DC Training fame, incorporates aggressive stretching during workouts as part of their training programs. They had the right idea, but stretching the fascia by elongating the muscle is not the best method. Evolution-7 is based on stretching the muscle from the inside out by volumizing it. This is accomplished by getting the greatest pump possible while training.

The Importance of rest Intervals
I don’t typically like to use very high reps, because too often you will experience general fatigue and get short of breath before you have built the maximum pump in the muscle. I also don’t like the weight to be too heavy and limit the reps any lower than eight, because this is when you see form breaking down and ancillary muscles kicking in and robbing the target muscle of the proper stimulation.  We keep the rest periods fairly short (30 Seconds), because as you pump up the muscle, a little blood escapes in that time.  If the rest periods were too short, you wouldn’t have enough energy to do justice to the seven sets. Another question I often get is, should the weight be constant as the seven sets go on? It can be, but it’s perfectly fine to reduce the weight one or two times as needed to stay in the proper rep range.
How often can I train body parts this way?
Generally speaking, this type of training is too traumatic on the larger muscle groups to use more than once a week. Due to the sheer volume of muscle cells, soreness tends to linger too long to allow for more frequent workouts. The higher than normal amount of microscopic tears in the muscle caused by Evoltuion-7 training necessitates a bit more recovery time than standard training protocols. However, smaller body parts like arms and calves certainly can and should be trained twice a week. This gives you twice as many opportunities to stretch the fascia in what are often exceedingly stubborn body parts.

In the pursuit of a scientifically based training program that produces fantastic results, I have developed the Train 4 Life System. I have broken this program down into 5 sections. This is the first section, it should help explain a little of how we choose sets and repetitions and when we change them to prevent adaptive plateaus.

Training frequency is an important consideration when training for muscle size.  Training frequency needs to be defined, because without a standard definition, information concerning training frequency can become confusing. For most people, training frequency means how many times per week a particular muscle group is trained. This definition is important, because it would be possible to train six days per week and only train each muscle group one day per week or train each muscle group two, three or even six days per week with six training sessions per week.

So most people look at training frequency in terms of how many days per week a particular muscle group is trained and not as how many days per week training takes place on. Quite a bit of research has been done investigating the effect of training frequency on hypertrophy or muscle size. However, when looking at this research, unfortunately other factors than frequency need to be taken into consideration when trying to reach a conclusion about what is the optimal frequency when training for muscle size increases. Obviously many combinations of number of sets, number of exercises and weight used could be used to make up one or any other number of training sessions per week. Thus, whenever trying to come to a conclusion concerning training frequency, other training variables need be considered and do possibly affect the conclusion about the optimal training frequency for muscle size gains.

Key Point: A weight-training program that uses a periodized training system (gradually increasing the training intensity, while decreasing the training volume within and between cycles) is superior for increasing lean muscle mass and strength, when compared to a reverse linear program (increasing volume and reducing intensity).

My whole life I have been 70 to 80 pounds overweight and my greatest accomplishment in my eyes was loosing 115lbs 15 years ago. This was life changing for me. I learned that anything you set your mind to and work at, you could accomplish. Anything worth achieving is worth the blood, sweat, and tears. I was going into a 50-inch waist and I finally put my mind to loosing the weight. I understand how hard it is to loose the weight and keep it off. It’s a life change not a diet. I would welcome the opportunity to help you achieve your goals. I have been there myself and will be there for you as your trainer and friend.

Check this out!

http://www.musclemania.com/

Musclemania 2011

watch until the end and you will see Ed’s new Baby!

In the fitness industry there are several ways to evaluate a potential training client. The most obvious is to weigh them, perform some type of body fat/BMI analysis and possibly some type of measurements. These are all fine but they leave a lot to the trainer, when they need to define what program the client needs to achieve their goals. For the past 6 years Evolution Lifestyles has performed an extensive evaluation program, including the above as well as a flexibility, core strength, Muscluar endurance test, resting and active heart rate, and flexibility testing. Although we feel this is a great way to measure the beginning point for a member/client, I felt that there was more information needed to properly evaluate our clientele.

We are proud to announce the introduction of the functional Movement Screening as a part of our evaluation process. This process utilizes basic physical movements and tests proper range of motions for your body’s major joint movements; knee, hips, back and shoulders. These tests although relatively simple can lead our trainers to more quantitative data to better serve our clients.

We look forward to seeing you for your evaluation!!!

Ed

Not Your Traditional Breakfast!

We as a society are finally breaking the mold of eating 3 meals a day and starting to realize that 6 small balanced meals is the way to go.  Yes there are still some folks that still eat 1 big lousy meal a day and can’t figure out why they don’t loose weight, but that is a blog for another day. Now if you have mastered the 6 balanced meals a day let’s throw another curve ball into the mix.  Why do we still eat cereal (which is not the best choice out there) or eggs and oatmeal.  Don’t get me wrong, eggs and oatmeal is one of the best meals you can eat but eating that every morning can get stale to say the least.  So let me stop blabbing and get to my point…why not have chicken and sweet potato for breakfast? It is a very well balanced meal and it tastes great.  We need to start looking outside of the box and what is traditional.  Left over’s from dinner is a great choice for breakfast. The best part of the whole thing is that it is already prepared.  If you’re a person on the go all the time all you need to do is nuke your leftovers and enjoy.  If you do still want to keep it some what traditional make an egg white omelet with all the fixings from the dinner.  Also, do not forget that a protein shake for breakfast is also great choice.  Please feel free to e-mail me anytime for other breakfast ideas!

Dominic

lhfdv@aol.com

Through the different aspects of his career Ed has grown to pro status in musclemania, grown a business and a family.  Making time for training has always been a priority that has shaped the way Ed’s business Evolution Lifestyles has run.  Ed has not cheated on his diet through all the stress, and not even when his first child was born.   Ed has used his past experiences to make training for his competition the best yet.  He has his MBA from Bentley and has been a business owner since 2006.  He also the author of Train-4-Life Program, which has helped many people stay on track in their successful weight loss.  He has won multiple body building competitions from Mr. Mass juniors in 1994 to musclemania Atlantic Bodybuilding championships in 2010.  Ed earned top honors on the Bentley College Football team, who had the longest winning streak in the country for multiple years, from 1993 to 1996.  They had 93 wins, and 4 losses.  He was a 3 time All Conference Running Back.  He also was the 1996 team and league MVP, as well as being Co-Captain that same year.

It is no surprise that Ed will be bringing his experience and knowledge to his training and diet as he gets ready for the world championships.  With the support of his wife and new daughter this will undoubtedly be another success for Ed.