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Tony's blog
R.E.V. Strength
"Rise Of The Superior Athlete" by Tony Thomas
Superior Edge CEO and Sports Performance Specialist Tony Thomas of Tonythomassports.com created a detailed sports performance training system and curriculum called the R.E.V. Strength System. Tony developed the R.E.V. Strength System to help athletes of all sports react with increased explosion and velocity in a more efficient manner during game performance. The R.E.V. Strength system is broken down into 4 key elements; reaction, explosion, velocity, and strength. When these 4 essential elements are combined and mastered in multiple sport specific directions and movements, you will see a more improved superior athlete. These elements are required by all sports, but very few people train their bodies in such a way as to invoke the recruitment of muscle fibers required to master and enhance their responsive athletic ability. The R.E.V. Strength System's prime objective is to allow athletes to react more explosively in multiple sport specific directions, with the required efficient velocity and strength necessary for their given sport. Science proves that our bodies can naturally adapt to imposed demands. The R.E.V. Strength System trains the body in a way that repetitiously stimulates those imposed sport specific demands allowing your body to respond and develop the natural neuromuscular responses required for more efficient movement.
R.E.V. Strength
"Rise Of The Superior Athlete" by Tony Thomas
Superior Edge CEO and Sports Performance Specialist Tony Thomas of Tonythomassports.com created a detailed sports performance training system and curriculum called the R.E.V. Strength System. Tony developed the R.E.V. Strength System to help athletes of all sports react with increased explosion and velocity in a more efficient manner during game performance. The R.E.V. Strength system is broken down into 4 key elements; reaction, explosion, velocity, and strength. When these 4 essential elements are combined and mastered in multiple sport specific directions and movements, you will see a more improved superior athlete. These elements are required by all sports, but very few people train their bodies in such a way as to invoke the recruitment of muscle fibers required to master and enhance their responsive athletic ability. The R.E.V. Strength System's prime objective is to allow athletes to react more explosively in multiple sport specific directions, with the required efficient velocity and strength necessary for their given sport. Science proves that our bodies can naturally adapt to imposed demands. The R.E.V. Strength System trains the body in a way that repetitiously stimulates those imposed sport specific demands allowing your body to respond and develop the natural neuromuscular responses required for more efficient movement.
TONY THOMAS SPORTS NFL ROOKIES 2011-2012
"Your Hard Work And Dedication Will Pay Off"
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To get rock hard abs it takes more than just a couple of crunches to get the job done. In fact, you must do a combination of cardio, diet, and core exercises to lose the fat so that the abdominals can be visible. I found a way to kill two birds with one stone by coupling my cardio and core exercises in an hours worth of work. I have been doing this routine for years and it never gets stale, and my core couldn't look or feel better. Start by picking two cardio machines that you are comfortable working on and can do at a high intensity. Next pick 5 abdominal exercises that work your abs in different ways. You then get on a cardio machine for two min to get your heart rate up. Immediately after your two min are up, you start executing your first abdominal exercise. Their should never be a down time during this workout. Try to complete all 5 of the abdominal exersises in an hour. This constant mix of high intesity cardio and core will not only help you burn fat, but will localize your results in the abdominal region
The difference between the types of protein
All of these proteins differ from each other in quite some ways. For instance the time span of absorption, how much of it your body can process, how efficiently your body processes it, it's effects on anabolism or catabolism and amino acid composition.
For instance: casein is a very slow protein (it's absorbed over a time span of about seven hours), it has a low bio-availability* compared to whey (which just means that your body absorbs more of the whey protein than of the casein protein) but your body processes the amino acids from the casein more efficiently. Also casein acts more as an anticatabolic protein than whey, but than again: whey is more anabolic. All in all it's rather complicated at a first glance. The thing that should be clear by now though, is that timing of ingesting your protein is crucial.
Timing of ingesting the protein
Breakfast
When you wake up, you haven't eaten in about eight hours. Also, to get your body alive and kicking again, your body's produced quite some cortisol, a catabolic hormone. You should then note the following: my body's starved. It needs protein, as fast as possible. And: my body is in a catabolic state, I need to counteract that. So here's the plan of action: the fastest protein is whey. Though blending it with casein will slow it down a little, it's still fast. This will make sure our body will be anabolic as soon as possible again. And then to counteract the cortisol, we need a protein that acts as an anticatabolic: casein.
Summing it up: you need a breakfast providing both whey protein and casein. To make it easier for you...a supplement like Syntha 6 has it all :-)
Protein After Workout
Whey Protein
Timing of protein related links
- Eating protein at the optimal times enhances the effects
Its all in the timing: eating protein at the optimal times enhances the effects of strength training from American Fitness in Health provided free by Find Articles. - Best Time To Eat Protein For Muscle Growth
It is recommended that if you want to grow and build muscle mass, the rule is to eat one gram of protein per pound of your body weight per day. - Protein Handbook For Beginners: Protein Timing For The Bodybuilder.
The rate of digestion of protein has important effects on protein balance within the body. Learn how protein timing affects your body.
After workout
You've just rolled out of the gym, and your body's screaming for nutrients for it to grow. You had then best supply it with whey protein, and perhaps some casein too. Science hasn't agreed yet on what's best, there are studies showing that it doesn't really matter as to which one you take, and there are studies that prefer the whey protein. My take: have both. I would recommend milk, it doesn't really matter which. A recent study has shown that skimmed milk performed worse per ml compared to whole milk, and also when they compared it per calorie. There is also research however, showing that taking in fats within two hours after your training slows down your protein synthesis. It's not so clear here what to do, so I'd do the following: when you're bulking, use the whole milk. The extra calories are pleasant, and it's good for your muscle. When you're cutting: use the skimmed milk. This will shave off some extra calories, thus making the cutting a bit easier.
By the way: another option (if you don't like milk) would be to take just whey protein after your training with twice as much dextrose as protein along with it. The dextrose acts as an anticatabolic (and anabolic because of the insulin spike) , and it provides the fastest assimilation of the protein possible. The whey protein provides the anabolic component.
Also, another option would be to take your protein beverage an hour before working out. This way the amino acids will be floating in your bloodstream somewhere when you're half done working out, thus ensuring the fastest possible recovery. You could even take another shake directly after your training to enhance the anabolism even further!
And another tip: research has shown that adding creatine to your post workout shake promotes recovery even better.
Bed time!
A final example: you're tired and want to go to bed. You will be sleeping for about eight hours, during which you won't eat however! How best to prevent catabolism and give your body the ingredients to keep building precious muscle mass? Consume a source providing a slow acting protein like meat, fish or meagre cheese, and you'll be safe for the night.
Push Ups
Nobody knows how old are push ups as body workout - exercise, yet we all know how very good push ups are for overall muscular condition, if performed regularly and with proper pace. As always, there is a basic rule with push ups: start moderately and slowly increase the intensity of exercise with time. Never overstretch yourself, because it won't make you any good! I also remind you about drinking enough water, because there would have been so less health problems, if people would have more appreciated the basic body needs about that topic.
Get Fit and Stay Fit by doing Push Ups
Just control, what you eat and how much you eat, and workout regularly, every day. Even better, spread your exercises throughout the day.
It is quite easy about push ups. Stick to them, because there is not many so simple and basic physical exercises out there, with so powerful effect to human body. I think, that push ups make you very fit and lean. I could say, they really work well in my case, though.
Push ups for Good Morning
For the best possible impact to your body start to perform push ups early in the morning, when you normally wake up. Drink a glass of water, after.
It takes just a minute or two, but your start of every day is going to be much healthier and is going to prepare you quite well for new working day.
Commuting and transport to your work is much less stressful, after appropriate body workout.
Do exercise before your breakfast and never immediately after a meal.
Push Ups before Lunch
Do push ups before your lunch. Drink a glass of water, after.
It takes just a minute or two, but you are going to feel fresh, again, even before your lunch. Just do them and observe your body feelings, after.
The taste of food is going to be even better after the exercise.
Never perform push ups after your lunch, when your stomach is full.
Push ups before Dinner
Do your 'daily dose of push ups' before dinner. Drink a glass of water, after.
That's all.
It is really so simple to get Fit and to stay Fit.
Exercise, drink enough water throughout the day, eat healthy, fresh food and don't eat too much.
The purpose of food is to fuel our body with energy and with all essential building blocks, which also includes vitamins and minerals.
I stick with natural food and I do not believe in any powders, pills and other industrially/chemically processed food supplements.
Push Ups
Nobody knows how old are push ups as body workout - exercise, yet we all know how very good push ups are for overall muscular condition, if performed regularly and with proper pace. As always, there is a basic rule with push ups: start moderately and slowly increase the intensity of exercise with time. Never overstretch yourself, because it won't make you any good! I also remind you about drinking enough water, because there would have been so less health problems, if people would have more appreciated the basic body needs about that topic.
Get Fit and Stay Fit by doing Push Ups
Just control, what you eat and how much you eat, and workout regularly, every day. Even better, spread your exercises throughout the day.
It is quite easy about push ups. Stick to them, because there is not many so simple and basic physical exercises out there, with so powerful effect to human body. I think, that push ups make you very fit and lean. I could say, they really work well in my case, though.
Push ups for Good Morning
For the best possible impact to your body start to perform push ups early in the morning, when you normally wake up. Drink a glass of water, after.
It takes just a minute or two, but your start of every day is going to be much healthier and is going to prepare you quite well for new working day.
Commuting and transport to your work is much less stressful, after appropriate body workout.
Do exercise before your breakfast and never immediately after a meal.
Push Ups before Lunch
Do push ups before your lunch. Drink a glass of water, after.
It takes just a minute or two, but you are going to feel fresh, again, even before your lunch. Just do them and observe your body feelings, after.
The taste of food is going to be even better after the exercise.
Never perform push ups after your lunch, when your stomach is full.
Push ups before Dinner
Do your 'daily dose of push ups' before dinner. Drink a glass of water, after.
That's all.
It is really so simple to get Fit and to stay Fit.
Exercise, drink enough water throughout the day, eat healthy, fresh food and don't eat too much.
The purpose of food is to fuel our body with energy and with all essential building blocks, which also includes vitamins and minerals.
I stick with natural food and I do not believe in any powders, pills and other industrially/chemically processed food supplements.
Schedule
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SUNDAY |
MONDAY |
TUESDAY |
WEDNESDAY |
THURSDAY |
FRIDAY |
SATURDAY |
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Workout #1 |
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Workout #2 |
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Workout #1
EXERCISE Set #1 Set #2
Chest Press - 3 Reps
Back Pulldown - 3 Reps
Deltsoverhead - 3 Reps
Biceps Curls - 3 Reps
Triceps Ext. - 3 Reps
Leg Ext - 3 Reps
Lunges - 3 Reps
Step Ups - 3 Reps
Abs - 3 Reps
Side Obliques - 3 Reps
Hyperextations - 3 Reps
Deadlift - 3 Reps
Kickbacks - 3 Reps
Workout #2
Chest Flys - 3 Reps
Back Low Row - 3 Reps
Delts Side Laterials - 3 Reps
Barbell Curls - 3 Reps
Squats - 3 Reps
Leg Ext. - 3 Reps
Stiff Leg Deadlift - 3 Reps
Walking Lunges - 3 Reps
Side Laterials - 3 Reps
Sitting Triceps - 3 Reps
Frog Kicks - 3 Reps
Crunchess - 3 Reps
Cable Kick Backs - 3 Reps
Glute Machine - 3 Reps
Crunches With Ball - 3 Reps
Seated oblique broom twist:
Assume the above position with legs spread and back upright. Grasp a broom or barbell behind your head as shown.
Using deliberately slow movements to prevent momentum from causing you to cheat., concentrate on twisting at the waist and not the hips or legs. This is a great exercise to work those sides, for increased difficulty use a barbell with light to medium weights.
Cross-legged oblique crunches are sure to power up your abdominal workout. Make sure you use proper form for this core exercise to avoid injury.
Cross Legged Oblique Twist:
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Step 1
Assume start position as shown by laying on back and crossing your right ankle over your left knee.
Step 2
Support head with hands, and contract your abs as you lift your head and shoulders off the floor.
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Step 3
Bring your left elbow towards your right knee.
Decline Oblique Crunch
Position yourself on a decline bench with your feet locked in. Your upper body should be raised off the bench. Cup your right hand over your right ear, and place your left hand on your thigh. Raise your upper body slowly while turning your torso to the left. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue crunching up until your right elbow touches your left knee. Lower your body slowly back down to the starting position. After completing one set on the right, switch to your left side. TIP: Focus on really twisting your torso and feeling the contraction when you are in the UP position.
Two diets that will help you get muscle tone without the fat. The Second diet is for building mass without the fat.
Meal 1
- 2 eggs
- 1 Bowl of Oatmeal
- 1 Apple
Meal 2
- Cottage Cheese
- 1 Yogurt mixed with 1 cup of walnuts
Meal 3
- Tuna Salad on Whole Wheat
Meal 4
- Turkey on Whole Wheat
- 1 Medium Salad
Meal 5
- Fruit Salad (grapes, cantaloupe, kiwi, watermelon)
Meal 6
- Salmon
- Asparagus
- 1 Sweet Potato
Approximate Calories: 2,100
a pound of muscle= 600 calories
a pound of fat = 3,500 calories.
Increasing calories by 300-500 a day translates into a 2,000-3,500 calories a week-no more than a pound of fat. This provides your body with extra calories to gain weight without putting on fat.
This Provides Your Body With Extra Mass
Calories Without Putting On Fat.
Meal1
4 eggs
1 Bowl of Oatmeal
1 Apple
Meal 2
Cottage Cheese
1 Yogurt mixed with 1 cup of walnuts
meal 3
Tuna Salad on Whole Wheat
meal 4
Turkey on Whole Wheat
meal 5
Medium Salad
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Fruit Salad (grapes, cantaloupe, kiwi, watermelon)
1 Peanut Butter & Jelly Sandwich
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Meal 6 Salmon asparagus and 1 sweet potatoe
food choices
- Brown Rice
- Oatmeal
- Whole grain Bread
- Whole grain Pasta
- Fruits
- Vegetables
- Wholegrain and High Fiber Cereals
- Potatoes
- Beans
- Lentils
- Chicken Breasts
- Egg Whites
- Fish
- Lean cuts of Steak
- Skim or 1% Milk
- Turkey
- Fat Free or 1% Cottage Cheese
- Veal
- Protein powder
- Soy Protein: Not as beneficial as the animal proteins
- Olive Oil
- Salmon
- Avocado
- Nuts
- Seeds
- Fish
- Natural Peanut Butter
- Flax Seed Oil
