Pauline Nordin Advicehttp://www.mikeriegger.com/pauline-nordin-advice/en-US2010-07-30T22:57:09ZSquarespace Site Server v5.11.5 (http://www.squarespace.com/)Cardio Guidelineshttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/23/cardio-guidelines.htmlMike Riegger2009-10-24T01:04:55ZSince I promised some guidelines…..;

If you are a serious hardgainer:step away from any cardio equipment except for top 2 times a week. Do no more than 5 minutes of hard consistent work. That is all you need, but PUSH though so you feel it. Do not ever do it empty stomach!

If you want to drop a lot of fat yesterday: do cardio 6 days a week, alternate between intervals, steady state, different machines. The more you mix it up the less resistant to burning calories your body will be. Do the steady work ones on an empty stomach, but if you want to work harder and reaching lactic acid building, take BCAA’s pre workout and post workout. This protects the muscles.

If you are trying to get rid of fat thighs and butt otherwise lean: do both empty stomach cardio AND interval training. The more you work the legs the bigger the chance the fat will come off…

If you want to get lean and build at the same time: do short sessions HIIT style. I would do it separately from weight training.

Now over to when to do it:

Whenever you can!!! The more intense the session the more it does not matter when you do it. You are not doing cardio to burn fat during the workout IMO, you are doing it to create a fatburning environment. Now, yes you will have different hormonal setups depending on when you do them, but it is of less great importance…You should really do them when you are most likely to go do them. It’s not smart to schedule an intense grueling session a sunday night because vegging out at home is more appealing! If you are me anyway it is! So, schedule your sessions when you are most likely to commit and do it. Day in and day out! Find routines you can stick to or it is not worth your time!

]]>Max-OT Cardiohttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/max-ot-cardio.htmlMike Riegger2009-10-17T06:47:43ZRegarding cardio I’ll keep on. I mostly do short workouts where I keep my pace at 85% mhr for about 15 minutes and then do intervals every time it drops down below 170 for ten minutes. I track how many calories my heart rate monitor tells me I’ve burned and then I try to outperform myself.

]]>Refrigerator Inventoryhttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/refrigerator-inventory.htmlMike Riegger2009-10-17T06:43:47ZMy kitchen carries the same foods all the time. You find this in the freezer, fridge and the cupboards:

tilapia, frozen cauliflower, green beans, chicken breasts, beef, sugarfree jell-o, cottage cheese, eggs, liquid eggwhites, beef jerky, wheat bran, oats, pistachio nuts, smoked salmon, canned salmon, salmon filets, mahi filet, tuna, cole slaw, bbq spices without sugar, flax seeds, caramel rice cakes, white instant rice, shrimp, carrots, quark, cinnamon, garlic and green peas.

]]>Carrotshttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/carrots.htmlMike Riegger2009-10-17T06:43:24ZI eat tons of carrots. About 1 pound a day. Add 4 more lbs of veggies and you have my daily serving of vegetables. I’m the gourmet chef’s worst nightmare: I put all my vegetables in a big bowl in the microwave for 35 minutes. With some tilapia it’s a delicious meal!

]]>Supermarket Choiceshttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/supermarket-choices.htmlMike Riegger2009-10-17T06:19:34ZFish is a lot easier to check. If it’s white it’s a go. Salmon is nutritious but caution with serving sizes! Lots of calories in a small filet….

Don’t fool yourself into thinking fruit is a great tool to get in shape. It might be if your past diet has been nothing but mcdonalds and Wendys. In that perspective even choosing a big mac without accompanying fries is halleluja…It’s all relative…

]]>Chiropractorshttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/chiropractors.htmlMike Riegger2009-10-17T06:14:30ZI strongly advice anyone who has a problem with their muscles to go try Active release!!! It’s the best I’ve ever done! now I’m looking forward to every monday when I go to Dr Ben.

]]>10 ways not to go wrong with FOOD CHOICEShttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/10-ways-not-to-go-wrong-with-food-choices.htmlMike Riegger2009-10-17T06:12:16Z3. Diet drinks. Any diet soda is ok as long as the calories per serving is ZERO. Don’t buy anything that says “made without sugar” if you’re not going to read the whole label. It might have fructose (fruit sugar) in it which is not “regular” sugar.

4. I know frozen meals are convenient and I know you might be tight on time. I promise you though that opening a can of tuna and have some carrots with it is even faster food but more nutritious! I would love to say NEVER BUY FROZEN MEALS.

6. If you buy rice, buy regular rice, not instant or seasoned. The seasoned 1 minute in the microwave kind has oil and salt and weird preservatives.

7. It’s a hard thing to swallow but there aint sugarfree guilt-free ice cream on the market yet. The ones stating no sugar has another carbohydrate instead: maltodextrine. Maltodextrin raises your blood sugar as quickly as sugar, even faster!

9. Oatmeal is excellent, oat cookies are horrible. When you choose your oats, go for the regular old-fashioned one. The flavoured kinds have sugar or a lot of extras that cannot be good for you…

10. Use your common sense: a carrot will always be nutritious even though the carrot has a high glycemic index listing! A baked potato is ALWAYS better than white bread even though they have the same glycemic listing. Why? White flour is NOT natural, a potato is and always will be.

]]>Mental Prephttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/mental-prep.htmlMike Riegger2009-10-17T06:09:39Z

Just got back home from the gym. Had an extraordinary workout. I managed to get a really good mental prep before hitting the weights: I thought about the fact that She/he who can endure the most and train the hardest under the hardest circumstances (diet/sleep/training frequency/work) will be the winner. That fact really got me hooked and I was set on proving for myself today that I was a winner. It doesn’t matter I’m restricting my calories or that I’ve done cardio just some hours ago: I DO have the power to outperform myself. I DO have the mental toughness to go through it. I DO have the killer instinct that will take me to the top.

I felt like a real warrior. I knew exactly what to do and when. I psyched myself up for every set, I told myself “this is the ultimate test for me: if I make it I know I have what it takes”. I became ONE with the barbell, with the weights. No poundages were too heavy even though they were last week. I just expected more from myself than ever. For every set I felt more and more focused, I never wanted to stop. I was so eager to hit the weights, show them who’s talking NOW.

Oh, WHAT A DELIGHTFUL DAY!!!

]]>Carrots and Cocoa Powderhttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/carrots-and-cocoa-powder.htmlMike Riegger2009-10-17T06:09:16ZPut a bag of coleslaw cabbage in a big bowl. 35 minutes in the microwave on full effect. Let cool down. Sprinkle splenda and lots of cinnamon and stir. Add a scoop of 100% egg protein with vanilla flavour. Enjoy!:-)

Another good treat is carrots with cocoa powder. Boil the carrots and mash them. add splenda and 1 tsp of cocoa. Tastes decently enough.

]]>Free weights, not machineshttp://www.mikeriegger.com/pauline-nordin-advice/2009/10/17/free-weights-not-machines.htmlMike Riegger2009-10-17T06:08:11ZIn the end I went back to the barbells and dumbbells to do some more. Yup, will stick with those until I cannot do so when I’m 100 years old with a wheel chair and only one arm to go.

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