WHO'S SANDY?

Sandy is a good friend of mine that used to live in Whitehorse. Sandy is an avid bodybuilder and in fact competed in the Jr. Mr. Canada prior to moving to the Yukon. He is one of those unique individuals that is at once hysterically funny and at the same time kinda grumpy. Sandy and I used to talk about opening a fitness center and building the ultimate protein shake. We worked out, worked and hung out together and I enjoyed his company. My brother whom is an artist alway wanted to do a cartoon strip named Sandy so this may be the start! He currently resides on the east coast and continues to pursue bodybuilding and last I heard was looking to obtain an IFBB Pro card. Thats Sandy in Sandy Sez.!

BLANK WORKOUT SHEET CL
HEALTH AND FITNESS GLOSSARY
FAT LOSS MYTHS
WORKOUTS
ICHOW TO READ FOOD NUTRITION LABELS & NUTRITION 101 K HE

There is no secret!

Work out hard....Be smart....Eat well....Be consistant

Live well, all things in balance!

USE THESE LINKS BELOW TO SEE THE PROPER EXECUTION OF POPULAR & EFFECTIVE EXERCISES
Squat
Leg Extension
Leg Curl
Dumbell Lunge
Dumbell Curl
Barbell Curl
Tricep work
Dumbell Bench Press
Barbell Bench Press
Deadlift
Lat Pulldown Barbell Row Military Press Arnold Press
Lateral Raise
Clean & Jerk
Kettle Bells
Medicine Balls
Battle Ropes
Abdominals
Plyometrics
Weightlifting
       
Stretches
Cardio
Powerlifting
Periodization
YES! Calories Count!
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.

So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.

Lose at a Healthy Rate!
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

* If you are sedentary : BMR x 20 percent

* If you are lightly active: BMR x 30 percent

* If you are moderately active (You exercise most days a week.): BMR x 40 percent

* If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

* If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weight. In order to lose weight, you'll need to take in fewer calories than this result.

REMEMBER!

1 gr protein = 4 cal

1 gr carbs = 4 cal

1 gr fat = 9 ca