MARSHALL SAYS:

"Everyone undertaking regular exercise needs to become more familiar with the fat, protein and caloric content of the foods they eat and adjust their intake, Mallie says."


                                                                                                                    

 

 

 

 

COMMON MISTAKES & INJURY PREVENTION WHILE WEIGHT LIFTING AND STRENGTH TRAINING.
"MY PERSONAL COACHING WILL
 ACCELERATE YOUR PROGRESS
AND HELP TO PROTECT YOU
FROM INJURY FOR A LIFETIME."

MARSHALL SAYS:
"AN EXPERTS ADVICE CAN SAVE YOU PAIN, INJURY AND KEEP YOU HEALTHY."

WITH MARSHALL'S PLAN TM

YOU WILL HAVE CONTROL.

EAT SMART TM IT WORKS!


WITH MARSHALL MALLIE AS YOUR PERSONAL TRAINER AND EXPERT  FAT LOSS  COACH ,


YOU WILL BENEFIT FROM ONE STOP FOR BETTER HEALTH. THIS IS NOT A DIET, IT'S PERMANENT CHANGE AND YOU WILL FEEL BETTER AND LOOK YOUNGER. THE TYPICAL BENEFITS ARE  REDUCING  STRESS LEVELS, YOU WILL  IMPROVE YOUR HEART RATE AND BLOOD PRESSURE,  MOOD SWINGS, AND BODY FAT LEVEL, LOWER CHOLESTEROL, LOOK AND ACT YOUNGER NOW, AGE GRACEFULLY, RESTING AND WORK LOAD HEART RATE  AND KNOWLEDGE OF GOAL SETTING TECHNIQUES.

 YOU WILL BE GOING THROUGH LIFE'S TRIALS AND TRIBULATIONS WITH GREATLY REDUCED STRESS. YOU WILL  INCREASE ENDURANCE, FLEXIBILITY,

IMPROVE SELF CONFIDENCE, MUSCLE TONE, SLEEP, STRENGTHEN YOUR CORE, AND  LOOK, FEEL AND ACT YOUNGER.

      "A STRONGER YOU"
                                           By CHRISTINE HAWES Correspondent
                                  Published: Tuesday, March 16, 2010 at 1:00 a.m. 
                               Last Modified: Monday, March 15, 2010 at 1:54 p.m.
                                               SARASOTA HERALD TRIBUNE

Longtime fitness expert Marshall Mallie demonstrates the correct form for a bicep curl, with the palms facing toward the body at about a 20 degree angle.

  

"Most people that are novices walking into a gym start increasing their workout routine and gaining weight, and most of that weight is fat, not muscle," says Marshall Mallie, a nationally certified fitness trainer for more than 40 years who founded the MarshallsPlan, covering both nutrition and exercise. "Conversely, most people who start dieting and exercising, start losing muscle, not fat, and they don't even realize it. They actually become a mini-me of their old self."
Everyone undertaking regular exercise needs to become more familiar with the fat, protein and caloric content of the foods they eat and adjust their diets, Mallie says. Eating more often and consuming more healthy foods that contain fewer calories are usually the changes needed. A good guideline: Women should aim for 5 to 15 grams of protein every three hours and men should shoot for 15 to 30 grams. Both men and women should avoid eating more than 50 grams of fat a day, he says.
Mallie's formula for determining how many calories to eat each day: Take your ideal weight, divide it by 2.2, and then multiply by 24. Then add on the number of calories you've burned through exercise that day. That's the number of daily calories you should allow yourself.



• Protect your back by strengthening and engaging your core muscles.
Because it's essential to so many forms of movement, the back -- especially the lower back -- is the body part most at risk of injury during strength training.To engage your core muscles while lifting weights, squeeze your glutes (buttocks), pull your shoulders back and push your chest out, Mallie says.
"If you don't look rigid, that's the first giveaway that you're not engaging your core," he says.
Recognize the importance of the resistance phase of most exercises.
The resistance part of strength training is actually the most important part of the movement, Mallie says, because it's the part of movement that builds greater strength. But too often, people strength training are focused only on the contraction part of movement. Or they use momentum to lift a weight rather than their own strength. Mallie emphasizes the importance of stopping for a "millisecond" between the contraction and resistance part of motion to ensure that the two movements are entirely separate.
• Pace yourself. Don't try to take on too much too soon.
Even those working with trainers can push themselves too hard.
Young men working out at the gym with their friends often find themselves facing pressure to keep up and tend to push harder than they should, Mallie says"Men want to lift heavy and fast,"
"Impatience is the number one cause of injury, for men and women," Mallie says. "If you make the mistake of rushing to maximum strength before building a solid foundation, you'll cause injury."
For those looking mainly to build moderate strength, Mallie recommends using 12 to 20 repetitions of an exercise at a weight where the 14th repetition starts to become challenging. Once the 20th repetition becomes as easy as the 14th one, increase the weight.
• Men, in general, tend to downplay the importance of cardiovascular training and focus too much on building bulk. Women, by contrast, tend to focus more on burning off calories through cardio training and downplay the importance of strength training.
"The average woman just wants to look good in her clothes," Mallie says, "and many find they can get that job done by keeping their weight down, starving themselves, and not eating right. Guys tend not to realize that even though they can lift hundreds of pounds, they still look fat when they're walking down the street in a suit."
In reality, a combination of both cardio and strength training is best for both genders. Men need to ensure they take up cardio to avoid high blood pressure.
Mallie also emphasizes the importance of a cardio warmup before any strength training, to generate blood flow and get the heart prepared for the exertion that's about to follow.
For Marshall Mallie's detailed tips on proper technique, see www.marshallsplan.com

SOME OF THE MOST COMMON MISTAKES MADE IN STRENGTH TRAINING BY BEGINNERS, INTERMEDIATE, AND ADVANCED PARTICIPANTS ARE:

1. LACK OF WARM UP: BEFORE WEIGHT TRAINING YOUR HEART AND MUSCLES NEED TO BE READY TO ACCEPT THE LOAD. START EACH WORKOUT WITH A MINIMUM OF 10 MINUTES OF CARDIO WARM UP AT A MEDIUM PACE AND ENDING AT A FASTER PACE.
  DO NOT WAIT MORE THAN ONE
MINUTE BEFORE STARTING YOUR WORKOUT ROUTINE. IF YOUR ROUTINE IS INTERRUPTED AND YOU FIND THAT MORE THAN 2 MINUTES HAVE GONE BY BEFORE THE NEXT EXERCISE, THEN JUMP BACK ON THE CARDIO EQUIPMENT FOR PERIOD OF 3 MINUTES.

2. STARTING OUT TO HEAVY: AFTER CARDIO AND BEFORE ATTEMPTING A SET WITH HEAVY WEIGHTS, WARM UP WITH A SET OF LIGHTER WEIGHTS. THIS WILL PREPARE THAT MUSCLE GROUP FOR THE HEAVIER LOAD AND HELP TO PREVENT INJURIES.

3. LOW INTENSITY: GOING TO THE GYM FOR COMPANIONSHIP IS OK, BUT, DO YOUR WORK OUT WITH INTENSITY AND MAXIMUM EFFORT, WITH A SERIOUS ATTITUDE. I HAVE SEEN THE RESULTS OF THE OPPOSITE AND THAT IS WHERE INJURIES START. IF YOUR MIND ISN’T COMPLETELY PREPARED AND YOUR MUSCLES AREN’T WARMED UP, THEN INJURIES CAN OCCUR.

4. PROTECTING THE BACK: ONE OF THE MOST COMMON ERRORS IS FORGETTING TO LOCK THE CORE TO PROTECT YOUR BACK WHILE LIFTING OR EXECUTING THE TASK AT HAND. FOR MOST STANDING EXERCISES THIS IS ACHIEVED BY SQUEEZING THE GLUTES (BUT), SHOULDERS BACK, CHEST OUT, AND TIGHTENING THE CORE ( LOCKING YOUR ABS ). THE LACK OF THE ABOVE ELEVATES THE RISK OF

BACK INJURIES WHICH ARE AMONG THE MOST COMMON WHILE STRENGTH TRAINING.

 

5. THE ABSENCE OF ABDOMINAL WORK: IS ANOTHER COMMON MISTAKE. ABS PROTECT YOUR BACK AND ARE THE CORE FOUNDATION TO GOOD POSTURE AND STRENGTH TRAINING. MOST PARTICIPANTS AVOID ABDOMINAL WORK. ABS SHOULD BE DONE A MINIMUM OF TWICE A WEEK.

6. HYPER EXTENDING THE SHOULDERS:

WITH WEIGHT WHILE DOING THE EXERCISE: THIS WILL CAUSE ROTATOR CUFF PROBLEMS LATER IN LIFE AND IN MANY CASES CAUSE A AN IMMEDIATE INJURY.

ANYTIME S ARE EXTENDED BACK AND A LOAD OF WEIGHT IS STRESSING THEM, IT'S A SURE WAY TO AGREVIATE THE ROTATOR CUFFS. 

THESE TWO EXAMPLES ARE VERY RISKY WHEN IT COMES TO INJURY TO THE ROTATOR CUFF.

VIDEO TO HELP EXPLAIN: ANYTIME THE SHOULDERS ARE EXTENDED BACK AND A LOAD OF WEIGHT IS STRESSING THEM, IT'S A SURE WAY TO AGREVIATE THE ROTATOR CUFFS. 



Click on the play button to start the above video.

THE BAR IS PULLED DOWN IN FRONT AND TO THE STERNUM (BREASTBONE). THE SHOULDERS ARE NOT EXTENDED PAST THE CENTER PLANE. THIS IS THE PROPER WAY TO DO A LAT PULL DOWN.SEE THE VIDEO, IT WILL EXPLAIN ABOUT THE PLANE WITH REGARD TO THE SHOULDER.

7. SNAPPING THE ELBOWS/KNEES SHUT:

WHILE DOING SEATED OVERHEAD SHOULDER PRESSES / SNAPPING THE KNEES SHUT WHILE DOING LEG CURLS AND LEG EXTENSIONS.

THIS CAN LEAD TO JOINT PROBLEMS AT PRESENT AND IN THE FUTURE. MY SUGGESTION IS TO STOP THE RANGE OF MOTION JUST SHORT OF FULL CLOSURE.

MARSHALL SAYS:
 " BEING FAT AND FEELING LOUSY IS EASY = ANYONE CAN DO IT."
                      
"I AM THE WAY TO
ENHANCE YOUR MENTAL AND PHYSICAL BEING!!"
SO COME ON, GET ON TRACK WITH ME. THE (BEFORE) PHOTO OF ME TO THE RIGHT (AGE 46) 
WAS TAKEN OVER 20 YEARS AGO.
TODAY AT AGE 66, I STILL LOOK LIKE THE AFTER PHOTO TO THE LEFT
      I OWE THIS TO MY SYSTEM
EAT SMART
TM WHICH IS 75% OF MY SUCCESS
  AND 25% TO A COMBINATION
OF EXERCISE AND WEIGHT TRAINING.
"LET ME TAKE YOU FROM WHERE YOU ARE NOW TO WHERE YOU WANT TO BE. YOUR GOAL IS MY GOAL, I ALWAYS SUCCEED
AND SO WILL YOU!!"

8. IMPATIENCE, IMPROPER FORM AND EXECUTION, AND A CHOICE OF WEIGHT THAT IS EITHER TOO HEAVY OR TOO LIGHT. SOME OF THE WAYS TO PREVENT INJURY ARE TO FOLLOW THESE GUIDELINES:

    A. IMPATIENCE IS THE NUMBER ONE CAUSE OF INJURY. FOR EACH LEVEL OF INTENSITY THE PARTICIPANT MUST PREPARE THE BODY'S CARDIOVASCULAR READINESS AND PHYSICAL AND MENTAL STATE BEFORE APPLYING THE INTENSITY INVOLVED. ALSO, AFTER DOING SEVERAL SETS OF HEAVY WEIGHT LIFTING, JUMP ON THE CARDIO MACHINE FOR 3 MINUTES WHILE RESTING YOUR LARGE MUSCLE GROUPS. THIS WILL KEEP YOUR HEART PUMPING WHILE RESTING OTHER MUSCLES. NOW, IMMEDIATELY CONTINUE YOUR STRENGTH TRAINING.

 

  B. MISTAKE: RUSHING TO THE MAXIMUM STRENGTH ROUTINE BEFORE BUILDING A SOLID FOUNDATION MOST LIKELY WILL CAUSE INJURY;

 

    1. FOR MODERATE STRENGTH DO 1 SET OF 12-20 REPS   OF MOST EXERCISES. WHEN YOU GET TO REP #14-20 THE EFFORT SHOULD BECOME INCREASINGLY MORE AND MORE DIFFICULT. ADD 5 POUNDS AT A TIME WHEN REP #20 IS AS EASY AS REP# 16.

AS YOU IMPROVE AND GET STRONGER, I SUGGEST THAT YOU INCREASE TO 2 SETS OF EACH MUSCLE  GROUP.                         
                                                    
  


               CLICK ON THE PLAY BUTTONTO WATCH THE VIDEO 

  
2. FOR MAXIMUM STRENGTH TRAINING DOING 2 SETS; COMPLETING 7-10 REPS WITH GOOD FORM AT MAXIMUM EFFORT WILL DO THE JOB. THEN APPLY THESE SAME PRINCIPLES:

ADD 5 POUNDS AT A TIME WHEN REP #7 IS AS EASY AS REP # 10.IF YOU ARE CONSIDERING BODY SCULPTING, YOUR ROUTINE WILL VARY.

 

 

9. PREVENT TENNIS ELBOW
AND SAVE YOUR BACK WHILE DOING CURLS:
 
 

 A. WHEN DOING BICEP CURLS KEEP THE PALMS FACING TOWARD EACH OTHER AT APPROXIMATELY A 20 DEGREE ANGLE. A CURL BAR WITH AN ANGLE IS PERFECT, HOWEVER, STRAIGHT BARS DO NOT ALLOW  THE WRIST TO BEND IN SUCH A WAY SO THAT THE PALMS CAN FACE EACH OTHER AT A 20 DEGREE ANGLE WHICH WILL TAKE THE PRESSURE OFF THE TENDON AT THE ELBOW JOINT.

                                                                     
         INCORRECT                      CORRECT
IF YOU WOULD LIKE TO SEE A VIDEO OF PROPER FORM FOR MANY EXERCISES - CLICK ON THE TAB (VIDEOS- EXERCISE DEMOS). THIS WILL HELP YOUR TO LEARN THE WAY TO PREVENT INJURY.

 

 


 

 

  

   



   

TENDINITIS IS A COMMON INJURY CAUSED BY TOO MUCH PRESSURE ON THE JOINT AT THE WRONG ANGLE. FOLLOW THE ABOVE RULE TO HELP PREVENT THIS INJURY.

   B. DO NOT BEND OR ROCK THE BACK. TO PREVENT THIS: SQUEEZE THE BUT, TIGHTEN YOUR CORE, STICK OUT THE CHEST, KEEP THE ELBOWS TO THE SIDE, AND PULL WITH YOUR PECKS WHILE USING YOUR BICEP MUSCLE.

      INCORRECT                         CORRECT

INCORRECT            CORRECT

10. KNEE INJURY FROM LUNGES AND SQUATS: 
 IS CAUSED WHEN THE KNEE IS POSITIONED OVER (FORWARD OF) THE TOE.
THE END OF THE KNEE SHOULD CREATE A 90 DEGREE LINE (PERPENDICULAR TO THE FLOOR) FROM THE TOP OF THE KNEE TO THE ANKLE JOINT. ALSO, THE BACK SHOULD BE AS CLOSE TO NOT LEANING FORWARD AS POSSIBLE.

INCORRECT                                  CORRECT

 10. KNEE INJURY FROM LUNGES AND SQUATS:
IS CAUSED WHEN THE KNEE IS POSITIONED OVER (FORWARD OF) THE TOE.
THE KNEE SHOULD CREATE A 90 DEGREE LINE (PERPENDICULAR TO THE FLOOR) FROM THE TOP OF THE KNEE TO THE ANKLE JOINT. YOUR QUADS SHOULD BE CLOSE TO PARALLEL TO THE FLOOR. ALSO, THE BACK SHOULD BE AS CLOSE TO NOT LEANING FORWARD AS POSSIBLE. 
 
IF YOU WOULD LIKE TO SEE A VIDEO OF PROPER FORM FOR MANY EXERCISES - CLICK ON THE TAB (VIDEOS- EXERCISE DEMOS). THIS WILL HELP YOUR TO LEARN THE WAY TO PREVENT INJURY.

REASONS FOR QUITTING (GIVING UP) CONSISTENT EXERCISE SESSIONS, AFTER ENGAGING IN A WORKOUT ROUTINE COMMITMENT ARE:
A. IMPROPER GOAL SETTING TECHNIQUES:
  PICK A GOAL FOR YOUR STRENGTH ACHIEVEMENT AND WEIGHT (ABSENCE OF FAT) YOU WANT TO REACH.

WRITE IT DOWN AND TRACK IT.

IT MUST BE PERSONAL, ATTAINABLE, AND REALISTIC AND TRACKED IN WRITING. NOT TRACKING YOUR PROGRESS IN WRITING LEADS TO FAILURE. FOLLOW MARSHALL'S EAT SMART PLAN GUIDELINES TO LOSE FAT WHILE RETAINING YOUR PRESENT MUSCLE AND CREATING ADDITIONAL MUSCLE ALONG THE WAY.

VISUALIZE THE END RESULT. VISUALIZATION IS IMPERATIVE.

B. LACK OF ENERGY: EAT SMALL MEALS EVERY 3 HOURS: HIGH IN PROTEIN & POTASSIUM, AND LOW IN SUGAR, CALORIES, AND FAT. YOUR BODY NEEDS THE PROPER FOODS TO GIVE YOU THE BENEFITS LISTED BELOW!!  MARSHALL'S EAT SMART PROGRAM IS THE KEY!

 C. DEHYDRATION: DRINK FLUIDS ALL DAY LONG AND WHILE WORKING OUT.  

 

 D. LACK OF PROPER REST:  GET THE AMOUNT OF SLEEP THAT YOUR BODY REQUIRES.


 MOST ADULTS SEEM TO GET BY WITH 61/2 TO 8 HOURS OF SLEEP EACH DAY. TEENAGERS SEEM TO REQUIRE MORE, WHILE SENIORS DO NOT.

  

 FOR THOSE DAYS THAT YOU ARE PUTTING IN (14-18 HOURS) OF FULL EFFORT, I RECOMMEND A MID DAY 20-30 MINUTE NAP FOR REJUVENATION. EVEN IF YOU CAN'T SLEEP, LIE DOWN AND SHUT DOWN YOUR MIND FOR 20-30 MINUTES. 

SOME OF THE BENEFITS OF FOLLOWING MARSHALL'S ADVICE AND/OR PERSONAL COACHING ARE:

   *REDUCE BODY FAT, STRESS LEVELS AND MOOD SWINGS.

   *LOWER CHOLESTEROL, AND BLOOD PRESSURE

   *LOWER RESTING AND WORK LOAD HEART RATES.

    *IMPROVE SELF CONFIDENCE, MUSCLE TONE, SLEEP &     

     MORE.

   *STRENGTHEN YOUR CORE.*AGE GRACEFULLY
  
   * INCREASE ENDURANCE AND FLEXABILITY  

    *LOOK, FEEL AND ACT YOUNGER NOW!

    *LIVE A HEALTHY MORE PRODUCTIVE LIFE WITH JOY.

     
*LIVE A HEALTHY MORE PRODUCTIVE LIFE WITH JOY.

IF YOU WOULD LIKE TO SEE A VIDEO OF PROPER FORM FOR MANY EXERCISES - CLICK ON THE TAB (VIDEOS- EXERCISE DEMOS). THIS WILL HELP YOUR TO LEARN THE WAY TO PREVENT INJURY.

YO YO DIETING AND DRASTIC CHANGES IN YOUR DIET ARE DANGEROUS!

DO YOU LOSE OR GAIN
15 TO 30 LBS
EVERY TWO TO THREE YEARS?

MOST OF US DO. I KNOW, I USE TO. 
I KNOW FROM EXPERIENCE THAT MOST OF US CAN'T GET ON THE RIGHT TRACK
ON OUR OWN. IT'S TIME TO
GET ON THE RIGHT TRACK WITH ME TODAY.


THE ABOVE PICTURE TO THE RIGHT
IS ME GETTING ON TACK

89 LBS & 20 YEARS AGO.

I'VE BEEN LIKE THE CENTER TWO

PICTURES

FOR OVER 19 CONSECUTIVE YEARS
.

 FOR A FREE CONSULTATION APPOINTMENT
WITH MARSHALL CALL 941-266-2280
OR FILL IN THE FORM AND COMMENT SECTION

First Name:
Last Name:
Address Street 1:
Address Street 2:
City:
Zip Code: (5 digits)
State:
Daytime Phone:
Evening Phone:
Email:
Comments: