Photo by: Katya Productions email@example.com
Allen holds a bachelors and masters degree in physical education and is certified by the New York State Department of Education. He has been conditioning amateur and professional athletes since 1998 and earned a black belt in Brazilian Jiu Jitsu.
Allen created a workout that combines intense cardio with resistance training. It’s a total body workout that blends the best of lightweight resistance with speed of movement using only 3 types of bungee cords. Using these bungee cords in various positions, you’re quickly reshaping your body for lean and strong muscles. Each workout is highly energetic, fast-paced, and fun. The routine is changed weekly so you never get bored.
Contact Allen at: Allenspindel at gmail.com
“Where your dreams become reality”
By Ivan Matteoni-Technical Advisor and Allen Spindel-Founder
Spindel Sports Academy will benefit those who need to shed excess pounds FAST. Spindel Sports Academy will also benefit those who recently lost weight and want to insure they keep those extra pounds off. Finally, Spindel Sports Academy is ideal for athletes who want to stay at their current body weight levels.
The SECRET to Spindel Sports Academy
Rid your body of excess fat.
Add lean muscle, which burns more calories.
Muscle is the most metabolically active tissue of the body.
Muscle burns per pound 100 additional calories per day at rest.
Microscopic tears develop in your muscles when you exercise them. This wakes them up, asks them to rebuild and grow to become stronger.
The stress of exercising your muscles produces a substance called IGF-1 (insulin like growth factor-1), which stimulates muscle growth.
The muscle becomes stronger and larger (hypertophic)
Work your skeletal muscles.
The 620 skeletal muscles in your body produce more heat, consume more calories and pump more blood flow than any other muscle in your body.
Skeletal muscles come in pairs…Agonist muscle moves a bone in one direction and the antagonist muscle moves it back in the other direction.
Skeletal muscles are experts at turning fuel into motion. They have the ability to grow stronger and larger when stressed.
Our muscles are made of tiny cells, thousands of tiny cells, which are connected to the brain through motor nerves.
These motor nerves begin in the part of your brain called the motor cortex, which controls your physical movement.
These motor nerves move through your spine and branch out further into smaller nerves. These smaller motor nerve branches stimulate the muscle cells called fibers.
A group of muscles cells stimulated by one motor nerve is called a motor unit. Each motor unit in your leg may have more than one thousand individual fibers.
Your muscle fibers learn how to react to stimulus when you stress them.
Your muscle fibers are long, cylinders that contain myofibrils, which hold muscle proteins called actin and myosin.
Your proteins allow the muscle cell to contract very quickly when the brain signals them.
Your muscle fibers are made of strings of repeating units that we call Sarcomeres.
Sacromeres are stiff little hairbrushes with the bristles all pushed and squeezed together.
Each bristle has 2 types of filaments and each brush has only one type of filament.
One filament has thousands of myosin along its length. They are proteins that stick out of the filament like toothpicks.
The other filament has thousands of actin along its length, to which myosin sticks.
When you contract your muscle, the myosin and actin get reeled in.
The myosin changes its angle and breaks off from the original actin. It then re-bonds with another actin further up the length of the filament. This is called a muscular contraction.
Build better and stronger muscles.
When you exercise or stress the muscle, your muscle adapts to protect it by repairing the damaged area and changing the entire structure of the muscle fiber by incorporating extra bits at the end.
A new muscle fiber gets built and replaces the old one. The new muscle fiber however has more sarcomeres packed in than before.
More sarcomeres along the same length of fiber means there is less chance of stretching any single sarcomere to its maximum and blowing it out.
The muscle can now be stretched more when contracted and this makes them stronger.
Increase your BMR (basal metabolic Rate).
This is how fast your body uses calories to maintain the function of your vital organs.
Metabolism is measured as the number of calories per minute per kilogram of body weight that you use. It is highest during exercise and lowest when you are sleeping.
Your BMR accounts for 70 percent of our daily calories. What this means is you use more energy by just hanging around than you do when you exercise.
One pound of fat burns 2 calories per day.
One pound of muscle burns 15 calories per day.
Lose fat; gain lean muscle so you keep your metabolic jets burning to the maximum.
Eat more, lose weight.
When you reduce the number of calories you take in during the day, it causes a breakdown of muscle, which you need for burning fat.
Less fuel is available for your energy supply, so you feel tired.
Your body gets smart and becomes more efficient, thereby lowering your metabolic rate.
Fat cells immediately mobilize to protect your body. This conserves your fat stores.
The fat cells figure out that you reduced the number of daily calories.
The production of lipogenic enzymes, (which is used to store fat) is increased while the production of lipolytic enzymes, (which is used to release fat as fuel) is decreased.
You become weak and tired easily.
You begin to lose valuable muscle.
Your metabolism slows down and you begin to gain weight.
Increase your metabolic rate.
The best way to increase your metabolic rate is to lose your fat and gain more lean muscle.
You can accomplish this by exercising using a variety of protocols.
Cardiovascular, weight training, strength endurance, plyometrics, sport-specific activity, circuit training, interval training, isometrics, full range resistance training, proprioception, yoga, Pilates, kick boxing, tai chi, stability training, core, periodization, partner training and speed training.
Determine your body fat.
Women can have body fat percentages between 14 and 25.
Men can have body fat percentages between 9 and 19.
Determine your Body Mass Index (BMI)
This measures the relationship between your weight to your height.
Weigh yourself and divide your weight by 2.2. This converts your body weight into kilograms. (190 lbs. by 2.2 = 86.3 kg)
Measure your height and divide your height in inches by 39.4. This converts your height into meters. Multiply the number you get by itself. (6 feet or 72 inches by 39.4 = 1.8 meters, time 1.8 = 3.24)
Divide the result of your weight in kilograms by your height in meters and that is your BMI. (86.3 by 3.24 = 26.6)
Desirable BMI for men is 21.9 to 22.4.
Desirable BMI for women is 21.3 to 22.1.
Men who are very muscular will have a higher BMI.
Feed your muscles with carbohydrates.
Eat small meals 3-5 times a day.
Insulin is your hormone that regulates your muscles uptake of nutrients and calories.
Calories are converted easier to glycogen, which is used to fuel your muscles.
Make sure you eat carbohydrates as your primary source of energy.
Stored carbohydrates are converted into glucose, a blood sugar that flows through your blood stream and is burned as fuel for your body and a source of energy for your brain.
Clean carbohydrates are the best such as fruits, vegetables, whole grains and brown rice.
Take 2,500 calories per day as the approximate number of calories you need to intake for an active person under the age of 60.
Multiply 2,500 by the percent of carbohydrates you eat during the day. If it is 40 percent of your total calories, then multiple 2,500 by 0.4 = 1,000 total calories per day from carbohydrates.
Each gram of carbohydrate contains 4 calories. Divide 1,000 by 4 and you get 250 grams of carbohydrates per day.
Feed your muscles with fat.
Fat should account for about 30 percent of your total calories.
Multiply 2,500 by 0.3 = 750 total calories per day from fat.
Each gram of fat contains 9 calories.
Divide 750 by 9 and you get 83 grams of fat per day.
Feed your muscles with protein.
Protein should account for about 40 percent of your total calories.
The RDA recommends 0.8 grams of protein per kilogram of body weight.
Take 190 lbs and multiply it by 2.2 = 86.36 kilograms by 0.8 grams of protein = 69 grams of protein per day.
Protein should be consumed within 30 minutes of completion of your exercise.
Protein is synthesized by the body from amino acids, the main building blocks of protein.
It combines the amino acids it needs to build muscle.
There are eleven nonessential amino acids and nine essential amino acids.
Nonessential amino acids can be produced by your body from other amino acids and are not produced by your diet.
Essential amino acids come from animal and vegetable products. These products are called complete proteins and must be present in order for your body to build and repair your muscles.
If you want your body to synthesize lean tissue, you must have all the essential amino acids available at once.
If one essential amino acids is absent, your body then begins to break down tissue, such as muscle to obtain it.
Therefore, you must eat complete proteins with every meal.
Vegetable proteins such as soybeans are the best for essential amino acids.
Eggs are one of the best sources of high quality proteins and contain all the essential amino acids.
Whey is another high quality amino acid that has very high levels of branched-chain amino acids. It absorbs quickly into the bloodstream, which helps in recovery. In addition, whey is a powerful antioxidant.