Let's talk about abs. Anyone who cares about their appearance wants to have a shredded six pack. I see people doing hours of cardio and dozens of crunches to attain this very goal. That's all well and good, but a strong midsection is not just for looks anymore.
Elite athletes and personal trainers agree that a strong core is the nucleus of our body's support and the generator of our motive power. The abdominals stabilize your spine. If you go half assed on your ab training all sorts of other workouts will suffer as a result. Especially if you plan on doing any squats!
Martial artists, soccer players, golfers and many others bring most of their power from the core. We did hundreds of crunches and other ab exercises during my soccer days. And kicking the stationary bag during my kickboxing workout crushes my obliques. And somewhere under John Daly's beer belly is a very powerful set of abdominal muscles. It can't all be attributed to his driver!
Ab training can also be a preventative measure against lower back pain and bad posture. Most of us sit at a desk all day and that can put a lot of pressure on the discs in your spine leading to chronic back pain and a "slouched" look. Plus, you need a stable core for almost anything you do from getting in and out of a car, putting groceries away and picking up your kids.
Lastly, to get that chiseled midsection, you gotta eat the right stuff. Doughnut Hoovers rarely have "Fight Club" style abs. So the low fat, high protein, high fiber diet you should be eating will not only help you acheive a great looking tummy but also protect your ticker.
The Workout:
Core
Woodchop 2 sets x10 reps (both sides)
Plank 2x 30 seconds
Swiss Ball Crunch 2x15
Lower Abs
Cable Reverse Crunch 2x15
Hanging Leg Raises 2x15
Obliques
One Arm Deadlift 2x10
Incline Crunch W/ Twist 2x10
In addition to these, plus a good diet and plenty of cardio, here are some supplements that are sure to help. Green Tree Extract (200-500 mgs), Fish Oil (1-3 grams with food), Carnitine 1-2 grams.
Drilling for beta....
I found a way to get lots of leverage in the oil patch without all the heavy lifting of hours of research and contant trades that are sure to be necessary in that volatile market. ProShares Ultra Oil and Gas (RIG) ETF . I'm not lazy, but since I work for a securities firm I am obliged to hold any security I buy for at least 60 days. This high Beta ETF is perfect if you want exposure to the oil markets without having to pick stock. It won't save you from the belly ache a coup d' etat in Western Africa or another bad hurricane season but it should be fun!
Wednesday, May 30, 2007
Tuesday, May 29, 2007
Truth, Justice, and the FitMarket Way
Cheesy title, yes. But today I want to talk about the importance of honesty in your physical development. Obviously we should all strive to be truthful people. And I hope to the heavens that those of you working out there in the financial markets list honesty as one of your dominate traits. If not, shape up! If so, good for you, yet it is important to be honest not just with others in daily life, but with ourselves. And there is no better place to delude ourselves, cut corners and flat out kick the truth to the curb than when talking about accomplishing our fitness goals. Hell, I've padded my bench press, rationalized a donut, and convinced myself I ran 4 miles instead of 3.5!
In training, whether its weights, sports, yoga, etc, telling the truth is what separates the strong from the weak; Figuratively and literally. Truly fit, successful, happy people have the ability to take responsibility for what happens to them. Those who blame others, the circumstances, or anything else for a bad result will never take it to the next level.
While these folks always own up to shortcomings and never rationalize failure, they also set realistic goals and timelines for themselves. It is not a good idea to sign up for a full contact kickboxing tournament when you're on your fourth lesson! Super fit people never take failure lying down, yet they go with the flow and are realistic when evaluating their abilities.
When you commit to the truth in your training, not only will you improve your fitness results (painstaking records keep you honest!) but it will increase your ability to be fully present in your efforts and stay in the moment. Dishonesty in training is only a reflection or reaction to negativity.
Your belief in yourself will grow as you keep testing yourself. As you leap each hurdle your need or desire to cut corners will diminish. You will develop more confidence as you see results. Then you carry that honest confidence into every other aspect of life.
Till next time. Chopping down cherry trees is a great cardio and strength workout!
From Last Week: Merger Madness...a slowdown?
LBO market. Private-equity firms are diverging on their opinions on the current LBO market and that could be bad for stocks, according to this WSJ article. Ripplewood's Timothy Collins, TPG's David Bonderman, and Carlyle co-founders David Rubenstein and Bill Conway have all raised concerns about the froth they see in the buyout market. Such bearish views could take the air out of the stock market as private-equity's appetite for public companies has helped buoy stock prices. KKR, meanwhile, is roaring ahead, taking part in $120 billion of buyouts so far this year.
In training, whether its weights, sports, yoga, etc, telling the truth is what separates the strong from the weak; Figuratively and literally. Truly fit, successful, happy people have the ability to take responsibility for what happens to them. Those who blame others, the circumstances, or anything else for a bad result will never take it to the next level.
While these folks always own up to shortcomings and never rationalize failure, they also set realistic goals and timelines for themselves. It is not a good idea to sign up for a full contact kickboxing tournament when you're on your fourth lesson! Super fit people never take failure lying down, yet they go with the flow and are realistic when evaluating their abilities.
When you commit to the truth in your training, not only will you improve your fitness results (painstaking records keep you honest!) but it will increase your ability to be fully present in your efforts and stay in the moment. Dishonesty in training is only a reflection or reaction to negativity.
Your belief in yourself will grow as you keep testing yourself. As you leap each hurdle your need or desire to cut corners will diminish. You will develop more confidence as you see results. Then you carry that honest confidence into every other aspect of life.
Till next time. Chopping down cherry trees is a great cardio and strength workout!
From Last Week: Merger Madness...a slowdown?
LBO market. Private-equity firms are diverging on their opinions on the current LBO market and that could be bad for stocks, according to this WSJ article. Ripplewood's Timothy Collins, TPG's David Bonderman, and Carlyle co-founders David Rubenstein and Bill Conway have all raised concerns about the froth they see in the buyout market. Such bearish views could take the air out of the stock market as private-equity's appetite for public companies has helped buoy stock prices. KKR, meanwhile, is roaring ahead, taking part in $120 billion of buyouts so far this year.
Monday, May 28, 2007
Head Games Part Deux
Let's continue our discussion on the psychology of training and trading. This is a topic we will continually return to because it is that important. From championship athletes and master traders to titans of all business, these souls tend to attribute their success to having a positive attitude and clear mental focus.
Acheiving your goals in the gym, which is my primary concern, starts with abolishing, or at least training without the negative assumptions you have about yourself and the fixed ideas of what you think or have been told are possible. When you commit your attention to a clear vision or goal you will invariably begin to act in accordance with the attainment of that goal. You live in the moment. Believe me, when you are concentrating on benching 10 extra pounds or running that extra mile, focusing on notions of past failures or what "can't" be done is a sure recipe for failure.
Each new success in your fitness journey will breed more success if you let yourself feed off of this momentum. Once you let go of what others tell you or what you have fixed in your mind as possible, attaining the next fitness goal becomes almost effortless. It's kind of like compound interest. At first when you start saving money it looks like you'll never amass that first $1000. After you build a few hundred bucks, that money begins to pile faster and faster. You're just focusing on earning that next few dollars, not on the "impossible" amount you want to save. In no time you're there! You are in the moment.
This way of training will hurt at first, both figuratively and literally. If you habitually lift one amount of weight or run a certain length of time or do one particular workout, you become comfortable. You've defined yourself by old parameters. Jumping into a boxing ring for the first time, I experienced fear of the unknown. Would I be able to make it? Will I look like a fool? Will I lose my lunch? Yes to the first two. No to the latter!
Ultimately it boils down not so much to changing yourself but the manner in which ou relate to each challenge. Another mile on your bike, another 30 seconds hitting the bag, another 3 reps, whatever. Just concentrate on each specific training task as one project and take the steps to get there. Get over yourself and you'll forget any limitations you or society may have imposed on you in the first place.
Speaking of boxing. If you're looking for a great combination of strength training and cardio all in one workout, boxing is perhaps the best. Plus it is the consummate challenge. Floyd Mayweather looks (and talks!) like that for a reason.
I suggest you take a class at your gym. Most will have a certified personal trainer that can safely and effectively put you through a good, basic routine that will shed fat, improve focus, strength and confidence. For now, here are some great basics to get ready. Included is a good link to boxing equipment and other tips on the sport.
www.my-workouts.com, SportsWorkout.com/Boxing_Training
Jump rope: 4 sets at 1 minute a piece. Great for cardio and agility.
Crunches: 4 sets x 20 reps. I use the swiss ball for these making sure not to forget the obliques (the sides, where your lovehandles are!)
Pushups: 4 set x 20 reps. Awesome for shoulders, chest and abs.
Walking lunges: 3sets. Take two dumbells (25 lbs or less) and do walking lunges 20 feet, turn, 20 feet, rest.
Treadmill: 25 minutes alternating speeds; 50%, 75%, 90%, 75%, 50%.
Till next time. Keep your eye on what's in front of you, especially if it's wearing gloves that say Everlast!
Acheiving your goals in the gym, which is my primary concern, starts with abolishing, or at least training without the negative assumptions you have about yourself and the fixed ideas of what you think or have been told are possible. When you commit your attention to a clear vision or goal you will invariably begin to act in accordance with the attainment of that goal. You live in the moment. Believe me, when you are concentrating on benching 10 extra pounds or running that extra mile, focusing on notions of past failures or what "can't" be done is a sure recipe for failure.
Each new success in your fitness journey will breed more success if you let yourself feed off of this momentum. Once you let go of what others tell you or what you have fixed in your mind as possible, attaining the next fitness goal becomes almost effortless. It's kind of like compound interest. At first when you start saving money it looks like you'll never amass that first $1000. After you build a few hundred bucks, that money begins to pile faster and faster. You're just focusing on earning that next few dollars, not on the "impossible" amount you want to save. In no time you're there! You are in the moment.
This way of training will hurt at first, both figuratively and literally. If you habitually lift one amount of weight or run a certain length of time or do one particular workout, you become comfortable. You've defined yourself by old parameters. Jumping into a boxing ring for the first time, I experienced fear of the unknown. Would I be able to make it? Will I look like a fool? Will I lose my lunch? Yes to the first two. No to the latter!
Ultimately it boils down not so much to changing yourself but the manner in which ou relate to each challenge. Another mile on your bike, another 30 seconds hitting the bag, another 3 reps, whatever. Just concentrate on each specific training task as one project and take the steps to get there. Get over yourself and you'll forget any limitations you or society may have imposed on you in the first place.
Speaking of boxing. If you're looking for a great combination of strength training and cardio all in one workout, boxing is perhaps the best. Plus it is the consummate challenge. Floyd Mayweather looks (and talks!) like that for a reason.
I suggest you take a class at your gym. Most will have a certified personal trainer that can safely and effectively put you through a good, basic routine that will shed fat, improve focus, strength and confidence. For now, here are some great basics to get ready. Included is a good link to boxing equipment and other tips on the sport.
www.my-workouts.com, SportsWorkout.com/Boxing_Training
Jump rope: 4 sets at 1 minute a piece. Great for cardio and agility.
Crunches: 4 sets x 20 reps. I use the swiss ball for these making sure not to forget the obliques (the sides, where your lovehandles are!)
Pushups: 4 set x 20 reps. Awesome for shoulders, chest and abs.
Walking lunges: 3sets. Take two dumbells (25 lbs or less) and do walking lunges 20 feet, turn, 20 feet, rest.
Treadmill: 25 minutes alternating speeds; 50%, 75%, 90%, 75%, 50%.
Till next time. Keep your eye on what's in front of you, especially if it's wearing gloves that say Everlast!
Tuesday, May 22, 2007
Head Games
This week we're going to try and get into our heads a little bit. Anybody doubt that psychology plays a huge role while working in the markets? Didn't think so. Well the same applies when striving for results in the gym, the ball field, the course, whatever.
We are all governed by beliefs and habits to some extent. I love soccer, but I generally don't think I'm MLS material. Most golfers would never dream of playing like Tiger. And most traders wouldn't put themselves in the same league as Steve Cohen. Why? This limits us and will ensure that we DO NOT attain these lofty goals.
Great traders, like great athletes, have many common traits; knowledge, skill, and rationality. Think these are inborn or unattainable? Hardly.
Knowledge: Look at how many books on how to trade there are out there. I mean the ones written by actual pros. How much software exists to help you test your trading ideas, calculate your profit and loss, give you Buy and Sell signals, and so much more?
Skill: We all have the capacity to hone our skills through practice. Sure Tiger had some innate talent when it came to hitting a golf ball. But do you think that man doesn't practice constantly, even now at the top of his game. You've got money in the market. You pay attention every day. You have the tools at your disposal in an ocean of information. Use it.
Rationality: All humans are rational beings to some degree. Ultmately it comes down to defeating anxiety and self doubt by using our conscious, rational minds to redesign ourselves physically, mentally and emotionally to train and trade successfully.
There are some terrific books out there to help get into this mindset . All week I'll be sharing some of these ideas along with where to get some of these publications as well. Two of the very best are Trading in the Zone and Trading to Win by Dr. Ari Kiev.
Most of my attention will be on using these ideas in your fitness training to keep a sound body and mind to better enable you to focus on trading.
Until next time. Believe you can. Set goals to get there. Enjoy the ride.
We are all governed by beliefs and habits to some extent. I love soccer, but I generally don't think I'm MLS material. Most golfers would never dream of playing like Tiger. And most traders wouldn't put themselves in the same league as Steve Cohen. Why? This limits us and will ensure that we DO NOT attain these lofty goals.
Great traders, like great athletes, have many common traits; knowledge, skill, and rationality. Think these are inborn or unattainable? Hardly.
Knowledge: Look at how many books on how to trade there are out there. I mean the ones written by actual pros. How much software exists to help you test your trading ideas, calculate your profit and loss, give you Buy and Sell signals, and so much more?
Skill: We all have the capacity to hone our skills through practice. Sure Tiger had some innate talent when it came to hitting a golf ball. But do you think that man doesn't practice constantly, even now at the top of his game. You've got money in the market. You pay attention every day. You have the tools at your disposal in an ocean of information. Use it.
Rationality: All humans are rational beings to some degree. Ultmately it comes down to defeating anxiety and self doubt by using our conscious, rational minds to redesign ourselves physically, mentally and emotionally to train and trade successfully.
There are some terrific books out there to help get into this mindset . All week I'll be sharing some of these ideas along with where to get some of these publications as well. Two of the very best are Trading in the Zone and Trading to Win by Dr. Ari Kiev.
Most of my attention will be on using these ideas in your fitness training to keep a sound body and mind to better enable you to focus on trading.
Until next time. Believe you can. Set goals to get there. Enjoy the ride.
Thursday, May 17, 2007
Hot In Here
Now lets get to the heart of fat burning. Cardio. Yes, we all hate it. No one in thier right mind likes to run in place for very long. But to shed fat, cardio training is of paramount importance. Don't worry. The following programs will not take long. So plug in your iPod. Pray the gym TV is tuned to something cool like Bloomberg TV or CNBC (I could watch Maria Bartriromo on a treadmill all day). Now get moving!
Program 1: Even Burn
Intensity: 50%(% Max heart rate) Time: 2 minutes
60% Time: 2 minutes
75% Time: 25 minutes
60% Time: 2 minutes
50% Time: 2 minutes
Program 2: Cruise to Lose
Intensity: 50% Time: 1 minute
60% Time: 1 minute
70% Time: 5 minutes
75% Time: 15 minutes
60% Time: 5 minutes
50% Time: 2 minutes
Cool Down walk Time: 1 minute
If running bores you out of your mind, too bad. For now just gut it out. Later I will present some much more entertaining forms of cardio (PG rated of course) like kickboxing, cycling, etc.
All this talk of heat this week has me focused on the weather. Anyone paying attention has noticed that the climate is changing. I'm no environmental alarmist, I am a pragmatist. All you Kyoto haters out there just admit it. Al Gore is not a total idiot. But being a pragmatist, my question isn't "Is the climate changing?", it's "How can I adapt and profit?"
The climate has impacted investment since the first fields were planted. Futures markets have helped farmers hedge against floods and droughts for decades. Hurricane Katrina sent a wave of uncertainty and destruction through every market imaginable (insurance, oil, etc). Can the futures markets and good old capitalist ingenuity help protect us (at least financially) against the most fickle of all ladies, Mother Nature?
Check out this fascinating article on MarketWatch.com for more....
http://www.marketwatch.com/news/story/growing-futures-market-lets-businesses/story.aspx?guid=%7B40213F1C%2D4108%2D4464%2D859B%2D47436F68649B%7D
Till next time, wear comfy running shoes and don't forget an umbrella!
Program 1: Even Burn
Intensity: 50%(% Max heart rate) Time: 2 minutes
60% Time: 2 minutes
75% Time: 25 minutes
60% Time: 2 minutes
50% Time: 2 minutes
Program 2: Cruise to Lose
Intensity: 50% Time: 1 minute
60% Time: 1 minute
70% Time: 5 minutes
75% Time: 15 minutes
60% Time: 5 minutes
50% Time: 2 minutes
Cool Down walk Time: 1 minute
If running bores you out of your mind, too bad. For now just gut it out. Later I will present some much more entertaining forms of cardio (PG rated of course) like kickboxing, cycling, etc.
All this talk of heat this week has me focused on the weather. Anyone paying attention has noticed that the climate is changing. I'm no environmental alarmist, I am a pragmatist. All you Kyoto haters out there just admit it. Al Gore is not a total idiot. But being a pragmatist, my question isn't "Is the climate changing?", it's "How can I adapt and profit?"
The climate has impacted investment since the first fields were planted. Futures markets have helped farmers hedge against floods and droughts for decades. Hurricane Katrina sent a wave of uncertainty and destruction through every market imaginable (insurance, oil, etc). Can the futures markets and good old capitalist ingenuity help protect us (at least financially) against the most fickle of all ladies, Mother Nature?
Check out this fascinating article on MarketWatch.com for more....
http://www.marketwatch.com/news/story/growing-futures-market-lets-businesses/story.aspx?guid=%7B40213F1C%2D4108%2D4464%2D859B%2D47436F68649B%7D
Till next time, wear comfy running shoes and don't forget an umbrella!
Wednesday, May 16, 2007
Super Sets
Now for the ultimate fat burning strength workout. We call these "super sets". Now you're probably thinking; "How will a heavy weight lifting routine help me burn fat?" Well, like we covered in prior posts, muscle building actually speeds up metabolism. Research shows that weight/resistance training gives your metabolic rate a bigger push than cardio alone. Super sets, where you do back to back exercises without rest will promote an even greater boost to this metabolic process. How? By forcing you to do more work in less time. Caution: YOU WILL BE TIRED AFTER THESE WORKOUTS.
NOTE** Your only rest period will be between super sets. I suggest about 3-4 minutes at first. After a couple weeks you can take it down to 2-3 minutes. Do what feels right without being lazy. During these exercises, use about 75% of your maximum weight. Each super set is denoted color.
Day #1 Chest:
Incline bench press: 3 sets x 8 reps
Incline dumbell fly: 3 x8
Flat bench dumbell press: 3x10
Flat bench dumbell flyes: 3x10
Decline bench press: 3x10
Cable crossover: 3x10
Day #1 Triceps:
Bench Dip: 3x10
Overhead dumbell extension: 3x10
Close grip bench press: 2x10
Push ups: 2x15
Day # 2 Back
Deadlift: 3x10
Pullup: 3x10
Wide grip bent over row: 3x10
Seated row: 3x10
T bar row: 3x10
Lat pulldown: 3x10
Day # 2 Biceps
Barbell curl: 3x10
Dumbell curl: 3x10
Preacher curl: 3x10
Incline dumbell curl: 3x10
Day # 3 Legs
Barbell squat: 3x10
Leg press: 3x10
Romanian deadlift: 3x10
Lying leg curl: 3x10
Seated calf raises: 3x10
Standing calf raises: 3x10
Abs
Swiss ball crunch: 1x20
Hanging leg raises: 1x15
Planks: 2x 30 seconds
Incline crunch: 2x15
Day #4 Shoulders
Overhead dumbell press: 3x10
Dumbell lateral raise: 3x10
Upright barbell row: 3x10
Dumbell front raise: 3x10
Traps
Dumbell shrugs: 3x10
Whew! Beat? I'll bet. While you're soaking your muscles in a well deserved shower, ponder this. Hedge fund titan ESL Investments, run by Eddie Lampert, just disclosed it owns 15.24 million shares of Citigroup (C).
Does this mean;
A) Citi's struggling share price might be on the way up since Mr. Lampert is a noted value investor? Good news for Chuck Prince!
or
B) Mr. Lampert will become a rabble rousing advocate for change in the executive suite at Citi? Bad news for Chuck!
Added fun bonus!
Remember how Jamie Dimon was tossed aside by Citigroups architect, Sanford Weill, essentially paving the way for Mr. Prince? Anyone checked the last couple year's performance of JP Morgan Chase and Co. JPM (where Mr. Dimon happens to be the CEO)? Karma's a funny thing....
NOTE** Your only rest period will be between super sets. I suggest about 3-4 minutes at first. After a couple weeks you can take it down to 2-3 minutes. Do what feels right without being lazy. During these exercises, use about 75% of your maximum weight. Each super set is denoted color.
Day #1 Chest:
Incline bench press: 3 sets x 8 reps
Incline dumbell fly: 3 x8
Flat bench dumbell press: 3x10
Flat bench dumbell flyes: 3x10
Decline bench press: 3x10
Cable crossover: 3x10
Day #1 Triceps:
Bench Dip: 3x10
Overhead dumbell extension: 3x10
Close grip bench press: 2x10
Push ups: 2x15
Day # 2 Back
Deadlift: 3x10
Pullup: 3x10
Wide grip bent over row: 3x10
Seated row: 3x10
T bar row: 3x10
Lat pulldown: 3x10
Day # 2 Biceps
Barbell curl: 3x10
Dumbell curl: 3x10
Preacher curl: 3x10
Incline dumbell curl: 3x10
Day # 3 Legs
Barbell squat: 3x10
Leg press: 3x10
Romanian deadlift: 3x10
Lying leg curl: 3x10
Seated calf raises: 3x10
Standing calf raises: 3x10
Abs
Swiss ball crunch: 1x20
Hanging leg raises: 1x15
Planks: 2x 30 seconds
Incline crunch: 2x15
Day #4 Shoulders
Overhead dumbell press: 3x10
Dumbell lateral raise: 3x10
Upright barbell row: 3x10
Dumbell front raise: 3x10
Traps
Dumbell shrugs: 3x10
Whew! Beat? I'll bet. While you're soaking your muscles in a well deserved shower, ponder this. Hedge fund titan ESL Investments, run by Eddie Lampert, just disclosed it owns 15.24 million shares of Citigroup (C).
Does this mean;
A) Citi's struggling share price might be on the way up since Mr. Lampert is a noted value investor? Good news for Chuck Prince!
or
B) Mr. Lampert will become a rabble rousing advocate for change in the executive suite at Citi? Bad news for Chuck!
Added fun bonus!
Remember how Jamie Dimon was tossed aside by Citigroups architect, Sanford Weill, essentially paving the way for Mr. Prince? Anyone checked the last couple year's performance of JP Morgan Chase and Co. JPM (where Mr. Dimon happens to be the CEO)? Karma's a funny thing....
Tuesday, May 15, 2007
Feed the Burn
As promised, here's the fat burning meal plan we talked about. This is going to take some discipline, but since the FitMarket audience is choc full of Type A personalities anyway, this should be a snap.
6:30 am: Green tea or coffee
7:00-7:30 am: Cardio on empty stomach (stop whining, you can listen to Squawk Box on your iPod. Use a stationary bike, real bike, treadmill, run around the block, run to the subway. Get it done!
8:00 am: Meal #1-4 egg white omelette, with green peppers, low fat cheese, oatmeal, OJ. Power up before the opening bell. Pressed for time? Egg Beaters work fine, so does V8 Juice in place of peppers. Just toss the eggs into your bowl of oatmeal.
11:00 am: Meal #2- 10Triscuits, handfull of almonds or walnuts-NO SALT! The market won't slow down for you, champ. This is my personal fave pick me up.
1:00 pm: Meal #3-Grilled chicken in a whole wheat wrap (chicken, lowfat cheese, spinach, tomato). Granola bar for desert. Gordon Gekko said lunch is for wimps. Notice how he was always checking his blood pressure?
3:30 pm: Meal #4- Peanut butter and apple. Don't let an insulin drop dull your edge so near to the closing bell.
6:00 pm: Meal #5- 2 scoops of whey protein, skim milk, banana or other fruit. You're still too jacked from the day's activity.Plus you probably won't leave the computer for another hour. This will give you the fuel you'll need for weight/resistance training tonight.
8:30 pm: Meal #6-Have a flank steak, sweet potato, steamed broccoli. You earned it (hopefully). And if you took a beating today, this comfort food will help you forget if the workout didn't.
Tomorrow we'll have the fat blazing workout all lined up. Plus some more commentary on all this M&A activity! Will Cerberus take Daimler Chrysler to the gates off hell.....?
See you tomorrow. Same Fit time. Same Fit channel.
6:30 am: Green tea or coffee
7:00-7:30 am: Cardio on empty stomach (stop whining, you can listen to Squawk Box on your iPod. Use a stationary bike, real bike, treadmill, run around the block, run to the subway. Get it done!
8:00 am: Meal #1-4 egg white omelette, with green peppers, low fat cheese, oatmeal, OJ. Power up before the opening bell. Pressed for time? Egg Beaters work fine, so does V8 Juice in place of peppers. Just toss the eggs into your bowl of oatmeal.
11:00 am: Meal #2- 10Triscuits, handfull of almonds or walnuts-NO SALT! The market won't slow down for you, champ. This is my personal fave pick me up.
1:00 pm: Meal #3-Grilled chicken in a whole wheat wrap (chicken, lowfat cheese, spinach, tomato). Granola bar for desert. Gordon Gekko said lunch is for wimps. Notice how he was always checking his blood pressure?
3:30 pm: Meal #4- Peanut butter and apple. Don't let an insulin drop dull your edge so near to the closing bell.
6:00 pm: Meal #5- 2 scoops of whey protein, skim milk, banana or other fruit. You're still too jacked from the day's activity.Plus you probably won't leave the computer for another hour. This will give you the fuel you'll need for weight/resistance training tonight.
8:30 pm: Meal #6-Have a flank steak, sweet potato, steamed broccoli. You earned it (hopefully). And if you took a beating today, this comfort food will help you forget if the workout didn't.
Tomorrow we'll have the fat blazing workout all lined up. Plus some more commentary on all this M&A activity! Will Cerberus take Daimler Chrysler to the gates off hell.....?
See you tomorrow. Same Fit time. Same Fit channel.
Sunday, May 13, 2007
Burn Baby Burn!
We're going to shake things up and concentrate on the fitness side of things this week. With summer fast approaching even the most hard core bankers, traders and brokers are going to hit the beach, the tennis court, or the golf course. In order to dominate on the courts or the course and look good on the beach, we're all going to burn some of that lingering winter flab. The next few posts will address just that.
Here are some basic laws that will get us going. Later I'll inject a meal and training plan as well.
1. Kick calories: This one's really simple. To burn a lot of fat, you must eat fewer calories than your body is used to. When the body doesn't receive the amount of calories it is accustomed to, it starts to consume fat stores. If you exercise 3-5 days per week, that means you burn 18 calories per pound per day. So a 200 lb guy would normally take in 3600 calories per day. Shoot for 3000 calories.
How? Cut out butter, salad dressings and oils and bad fats. You'll be shocked by how easy it is to do and by how fast the calories drop. Steak eaters rejoice! You can still eat flank steaks, just steer clear of the marbled cuts. Remove skin from chicken. Stick to egg whites for a week or two.
2. Cut Carbs: Carbohydrates have a huge impact on hormones that control fat burning. By suppressing the hormones that help the body store fat, you will see a drop in body fat. Carbohydrates increase insulin production. Insulin hinders fat break down. Fewer carbs=less insulin=fat loss.
Bad Carbs: Fast digesting carbs, i.e. white bread, white rice, sweets, potatoes.
Good Carbs: Slow digesting, i.e. whole grains, oatmeal, sweet potatoes, etc.
3. Pack on Protein: Protein builds muscle. Period. Muscle building boosts your metabolism. Our bodies burn more calories when they process protein than fat or carbs. You should try to eat about 1 gram of protein per pound of body fat each day. Chicken breast, fish, lean beef, whey protein, low fat milk, nuts, cottage cheese, eggs. All these are solid sources.
4. No Carbs before bed: This one's a toughie! I love some chips and salsa in front of the late night tube as much as the next person. But from what we just learned about insulin, the late night carb craves are detrimental to our mission of fighting flab. Nighttime is when our bodies produce a lot of growth hormone which is key in muscle growth. If you hit the chips and crackers before bed you'll drive up your blood glucose (carbs in your blood) and hurt your body's ability to produce growth hormone and burn fat. Got the munchies? Have some sting cheese or a protein shake. Some great places to shop for high quality whey protein at terrific prices are www.AllTheWhey.com or www.supplementwarehouse.com or just hit the nearest GNC.
5. Eat more: I know guys who come into work and blast through the first 3-4 hours on caffeine alone. A jumbo latte from SBUX, and that's it until they're starving around noon. Result? A trip to Chipotle (including a huge bag of chips and salsa with large soda) followed by the inevitable insulin crash around 3 pm. No good! Each time you eat your body's fat burning mechanism (metabolism) increases. So if eating (nutritious power foods, that is) jumpstarts your metabolism, it stands to reason that you'd be better off eating more often. Try to eat 6-8 small meals per day 2-3 hours apart. When you wait longer your body goes into "starvation mode" and stores fat to compensate. Plus, when you're absolutely famished, you are more likely to hit the feed bag extra hard, especially with carbs and starches that make us feel fuller. Just make sure to evenly space your caloric intake accordingly. 6-8 meals means eating about 400 calories per meal. Don't forget a healthy dose of protein!
6. Post workout feeding: Body fat is tough to gain right after a workout. This is because your muscles are depleted and are busy gobbling up carbs and protein to recover. Don't eat too little after you train or you could do damage to your body's recovery process. Get 30-40 grams of protein from a shake (Muscle Milkor Myoplex are good or the dozens of whey protein shakes out there) plus a baked potato (hold the butter and sour cream!). I'm also a fan of guzzling a 20 oz Gatorade most nights, especially after heavy cardio.
7. Easy does it: Don't over train. People kill themselves and do dozens of sets and 60 minutes of cardio every single day. In the words of ESPN's Lee Corso; Not so fast my friend! Train till you're tired, not dead. Overtraining can hamper your anabolic hormones. Remember, muscle mass helps fat loss. It is the main driver of your metabolism. By all means, bring the noise while you workout, but after 60-75 minutes you're just breaking down muscle and inhibiting growth hormone.
That covers it. Later this week I'll provide a good workout routine and meal plan.
Till next time. Watch your calories. Watch your workout routine. And keep watching that ticker!
Here are some basic laws that will get us going. Later I'll inject a meal and training plan as well.
1. Kick calories: This one's really simple. To burn a lot of fat, you must eat fewer calories than your body is used to. When the body doesn't receive the amount of calories it is accustomed to, it starts to consume fat stores. If you exercise 3-5 days per week, that means you burn 18 calories per pound per day. So a 200 lb guy would normally take in 3600 calories per day. Shoot for 3000 calories.
How? Cut out butter, salad dressings and oils and bad fats. You'll be shocked by how easy it is to do and by how fast the calories drop. Steak eaters rejoice! You can still eat flank steaks, just steer clear of the marbled cuts. Remove skin from chicken. Stick to egg whites for a week or two.
2. Cut Carbs: Carbohydrates have a huge impact on hormones that control fat burning. By suppressing the hormones that help the body store fat, you will see a drop in body fat. Carbohydrates increase insulin production. Insulin hinders fat break down. Fewer carbs=less insulin=fat loss.
Bad Carbs: Fast digesting carbs, i.e. white bread, white rice, sweets, potatoes.
Good Carbs: Slow digesting, i.e. whole grains, oatmeal, sweet potatoes, etc.
3. Pack on Protein: Protein builds muscle. Period. Muscle building boosts your metabolism. Our bodies burn more calories when they process protein than fat or carbs. You should try to eat about 1 gram of protein per pound of body fat each day. Chicken breast, fish, lean beef, whey protein, low fat milk, nuts, cottage cheese, eggs. All these are solid sources.
4. No Carbs before bed: This one's a toughie! I love some chips and salsa in front of the late night tube as much as the next person. But from what we just learned about insulin, the late night carb craves are detrimental to our mission of fighting flab. Nighttime is when our bodies produce a lot of growth hormone which is key in muscle growth. If you hit the chips and crackers before bed you'll drive up your blood glucose (carbs in your blood) and hurt your body's ability to produce growth hormone and burn fat. Got the munchies? Have some sting cheese or a protein shake. Some great places to shop for high quality whey protein at terrific prices are www.AllTheWhey.com or www.supplementwarehouse.com or just hit the nearest GNC.
5. Eat more: I know guys who come into work and blast through the first 3-4 hours on caffeine alone. A jumbo latte from SBUX, and that's it until they're starving around noon. Result? A trip to Chipotle (including a huge bag of chips and salsa with large soda) followed by the inevitable insulin crash around 3 pm. No good! Each time you eat your body's fat burning mechanism (metabolism) increases. So if eating (nutritious power foods, that is) jumpstarts your metabolism, it stands to reason that you'd be better off eating more often. Try to eat 6-8 small meals per day 2-3 hours apart. When you wait longer your body goes into "starvation mode" and stores fat to compensate. Plus, when you're absolutely famished, you are more likely to hit the feed bag extra hard, especially with carbs and starches that make us feel fuller. Just make sure to evenly space your caloric intake accordingly. 6-8 meals means eating about 400 calories per meal. Don't forget a healthy dose of protein!
6. Post workout feeding: Body fat is tough to gain right after a workout. This is because your muscles are depleted and are busy gobbling up carbs and protein to recover. Don't eat too little after you train or you could do damage to your body's recovery process. Get 30-40 grams of protein from a shake (Muscle Milkor Myoplex are good or the dozens of whey protein shakes out there) plus a baked potato (hold the butter and sour cream!). I'm also a fan of guzzling a 20 oz Gatorade most nights, especially after heavy cardio.
7. Easy does it: Don't over train. People kill themselves and do dozens of sets and 60 minutes of cardio every single day. In the words of ESPN's Lee Corso; Not so fast my friend! Train till you're tired, not dead. Overtraining can hamper your anabolic hormones. Remember, muscle mass helps fat loss. It is the main driver of your metabolism. By all means, bring the noise while you workout, but after 60-75 minutes you're just breaking down muscle and inhibiting growth hormone.
That covers it. Later this week I'll provide a good workout routine and meal plan.
Till next time. Watch your calories. Watch your workout routine. And keep watching that ticker!
Tuesday, May 8, 2007
What's the Deal?
The proliferation of takeover and M&A activity has got Wall Street and the whole investment planet in a tizzy. Merger volume is at an unprecedented $2 trillion according to Dealogic (Oh, to be an investment banker right now!). Long held barriers that kept many large companies from takeover are crumbling. Some firms were thought to be too gigantic to swallow and were thus "off limits" to the LBO and other corporate acquisition shops. No more. ANB Ambro, the massive Dutch bank is being offered upwards of $100 million, mostly debt, which used to be unheard of.
Today Alcoa (AA) is making an unsolicited offer for Alcan, Inc. of Cananda. The marriage could create a near aluminum monopoly, something the mighty US government frowns upon. What are the drivers to these mega deals?
1. Equity financing-The stock market remains strong. The Dow is hovering at 13,300. Higher stock prices means more cash and confidence for CEO's to go shopping. Shareholders, flush with returns, give thier blessings for these spending sprees, especially since mergers often add value to a company by saving money through economies of scale.
2. Debt financing-Interest rates are so reasonable right now there are tons of options for agreeable financing for these deals. Banks, hedge funds and other large institutional lenders will provide this kind of financing because the return for Treasury bonds is not so great. Why not lend in this environment? Add to this, despite recent elections, we still have a very friendly Congress and US Justice Dept. These consumer watchdogs are still on the prowl for deals that could hurt the public, but according to former Federal Trade Commission economist, Jonathan Baker, the Bush JD has the lowest instance of merger challenge since the late 80's.
3. Private Equity-Firms like Kohlberg Kravis & Roberts, BlackRock, et al are swimming in a very tax-friendly environment for the financing of these kinds of mega deals. Private Equity gains are currently taxed at a friendly 15% long-term cap gains rate. This could go up to 35% if certain folks on Capitol Hill get thier way. So firms are getting things done pronto before the winds of fortune change.
So look for heavy M&A activity for the time being. To me it feels like the giddy easy money home lending days of 2004-2005 but I won't be an alarmist. Heck, braver folks could try arbitrage trading some of these transactions. Like buying calls on Alcan (the target company) and buying puts on Alcoa (the possible acquirer). Traditionally, if a deal is done the price of the target goes up while the hunter's price goes down. I'm not an advocate of this type of trading but it could be fun to try.
This Alcoa/Alcan deal intrigues me. Fitmarket will be watching this development closely.
Whew! With all that heavy lifting on Wall Street it's a good thing I've included a solid leg routine followed by a tasty power filled menu. Dig in.
Do these at 75%, meaning if you can squat 300lbs 6-8 time safely with good form, use 225 lbs for this workout. Use a spot if you need it. As I continue to beef this blog up I will provide a way to locate a gym and a personal trainer in your area. Till then, let your fingers do the walking ya loafers!
Smith Machine Squats: 3 sets x 10 reps
Calf Raises (seated): 3 x 10
Leg Press: 3 x 10
Romanian Deadlifts: 3 x 10
Standing Calf Raises: 3 x 10
Cardio: 25-30 minutes at 60-75% speed.
Menu:
Breakfast:
Oatmeal, skim milk, 1 scrambled egg, V8 juice
Snack: 1 sliced apple w/ peanut butter
Lunch: Turkey on whole wheat with spinach, carrot sticks, 8 oz skim milk or diet soda.
Snack: 10 Triscuits and a handful of walnuts or almonds
Dinner: Grilled fish, spinach, cucumber, tomato salad, redskin potatoes baked with black pepper and olive oil.
Workout shake: Muscle Milk (you can get good deals at www.bodybuilding.com or grab some at most grocery stores these days. Plus, there's always GNC) or whey protein shake with banana.
That's all for now. Watch those charts, do your homework, and don't forget to stretch!
Today Alcoa (AA) is making an unsolicited offer for Alcan, Inc. of Cananda. The marriage could create a near aluminum monopoly, something the mighty US government frowns upon. What are the drivers to these mega deals?
1. Equity financing-The stock market remains strong. The Dow is hovering at 13,300. Higher stock prices means more cash and confidence for CEO's to go shopping. Shareholders, flush with returns, give thier blessings for these spending sprees, especially since mergers often add value to a company by saving money through economies of scale.
2. Debt financing-Interest rates are so reasonable right now there are tons of options for agreeable financing for these deals. Banks, hedge funds and other large institutional lenders will provide this kind of financing because the return for Treasury bonds is not so great. Why not lend in this environment? Add to this, despite recent elections, we still have a very friendly Congress and US Justice Dept. These consumer watchdogs are still on the prowl for deals that could hurt the public, but according to former Federal Trade Commission economist, Jonathan Baker, the Bush JD has the lowest instance of merger challenge since the late 80's.
3. Private Equity-Firms like Kohlberg Kravis & Roberts, BlackRock, et al are swimming in a very tax-friendly environment for the financing of these kinds of mega deals. Private Equity gains are currently taxed at a friendly 15% long-term cap gains rate. This could go up to 35% if certain folks on Capitol Hill get thier way. So firms are getting things done pronto before the winds of fortune change.
So look for heavy M&A activity for the time being. To me it feels like the giddy easy money home lending days of 2004-2005 but I won't be an alarmist. Heck, braver folks could try arbitrage trading some of these transactions. Like buying calls on Alcan (the target company) and buying puts on Alcoa (the possible acquirer). Traditionally, if a deal is done the price of the target goes up while the hunter's price goes down. I'm not an advocate of this type of trading but it could be fun to try.
This Alcoa/Alcan deal intrigues me. Fitmarket will be watching this development closely.
Whew! With all that heavy lifting on Wall Street it's a good thing I've included a solid leg routine followed by a tasty power filled menu. Dig in.
Do these at 75%, meaning if you can squat 300lbs 6-8 time safely with good form, use 225 lbs for this workout. Use a spot if you need it. As I continue to beef this blog up I will provide a way to locate a gym and a personal trainer in your area. Till then, let your fingers do the walking ya loafers!
Smith Machine Squats: 3 sets x 10 reps
Calf Raises (seated): 3 x 10
Leg Press: 3 x 10
Romanian Deadlifts: 3 x 10
Standing Calf Raises: 3 x 10
Cardio: 25-30 minutes at 60-75% speed.
Menu:
Breakfast:
Oatmeal, skim milk, 1 scrambled egg, V8 juice
Snack: 1 sliced apple w/ peanut butter
Lunch: Turkey on whole wheat with spinach, carrot sticks, 8 oz skim milk or diet soda.
Snack: 10 Triscuits and a handful of walnuts or almonds
Dinner: Grilled fish, spinach, cucumber, tomato salad, redskin potatoes baked with black pepper and olive oil.
Workout shake: Muscle Milk (you can get good deals at www.bodybuilding.com or grab some at most grocery stores these days. Plus, there's always GNC) or whey protein shake with banana.
That's all for now. Watch those charts, do your homework, and don't forget to stretch!
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