Training and living in China

Stefano chose MB as Online Coach. Why?

Stefano is an Italian engineer, he is 33 and works and lives in Ningbo, China. He works for an Italian company. His task is to take care of the Eastern market in his sector. He is resident in Asia since a few years, and travels often (50/60 flights per year). I met Stefano when he got back in Italy for the Christmas holydays and he was interested in online coaching.

“When I am traveling for work it’s difficult to maintain the pace of training and a certain diet. Almost every night I am out for dinner with some client, and I can’t always choose to eat how I want. When I am at home I normally go to the gym three times a week, but when I am in hotel is difficult to train and I am starting gaining weigth“.

This is the perfect situation for MB online coaching – I told him. If you agree, I could follow your training and (as possible) your alimentation for a couple of months: I am sure we can get some good results!

“Yeah, but I have a problem to my knee… You know, I have been playing soccer for so many years, and my left knee now doesn’t have no more cartilage”.

I proposed to start for a couple of weeks of general conditioning, paying attention not to stress his left knee. Stefano’s goal in the first two weeks is to ido a lot of aerobic work, which is the basical work for anyone wants to lose weight. We opted for two different warm-ups: jogging when weather is nice, and MB video warm-up for indoor sessions.

In addition to his normal body building training for the upper part of the body in the gym, I suggested to implement specific exercises to reinforce the muscles of the thighs which control the knee, in order to help the knees which are actuallt a weakness of Stefano.

Today I had an email from Stefano: “I just finished working out now! This week I did 5 workouts and following you suggestion here you have some data, since I also bought the pedometer and the libra which also indicates the fat mass. I also have measured the dimensions of my knee:

Measures right thigh : 41 cm (above the knee) / 59 below the groin
Left : 42/60 (I’m left-handed )

Weight: 93 kg ( lost 1 this week)
Fat Mass: 23.1 kg (according to the libra. Ideal for me is around 15, so we must keep on working!)
Body mass index: 26.6 (ideal under 25)
Average calories: 2900 per day, 900 of which active

We can have a call Thursday in the morning at 8 if it is ok for you, because until Thursday I will be around for work and do not have much time.

For the moment everything is okay. I would like to continue for another week with the same type of workout, then we can introduce something else. Please note that, in addition to strengthening the legs, my goal is to lose weight, since I have at least 8 kg to lose. I got the advices of your friend Sara (the nutritionist), and I will take a look!
If I continue like this and with your help and encouragement we get results!

See you soon
Stefano”

Stay tuned on MB to follow the progress of Stefano with Metropolitan Beast Online Coaching!

: : : Unchain the Beast : : :

5 tips that will change your jogging

Jogging is the simplest exercise: it is completely free, you do not need any structure or tool, you can do it everywhere and in almost every condition. You just need a pair of running shoes. Jogging has amazing beneficial  effects on heart and lungs, this is particularly indicated for elder athletes.

Bruce Lee once told: ”Young people breath with abdomen, middle-aged people breath with diaphragm, old people with throat and mouth”. If you want to stay young learn to breath with abdomen. Jogging teaches you to breathe deeply.

Some years ago I had some back problems, so I tried to change my running posture with the help with a specialist. This influenced positively my running technique. Now I am more satisfied of my performances, and I feel physically much better.

Some simple advices:

1. Don’t exasperate the extension of the legs while pushing

Full extension of the pushing leg is old school! It wears off the low articulations of the back and in genral sets your body in an innatural position.

2. Heels, knees and elbows should draw circles of different widths during the action

Search for armony and continuous breathing during the action. Try to be circular with all your movements: you have a center of gravity that moves forward this is the important thing, all you have around it is like a galaxy around a sun. Do not look the finger, look at the moon.

3. Try to address the nape upward

Your nape is your zenith: it must be always looking at the top. The feeling you have to look for is your head is on the top, in the control cabin, and looks all your woonderful body moving, end gives commands and controls like a good chief does. But is never too involved in the action.

4. Use arms to find the balance

You arm keep you in the correct position during the action, and your hands slightly contracted. Elbows ninety-degreees bent, and do not totate too much your torso while jogging.

5. Don’t bounce too much

Try not to bounce too much up and down, try not to jump too much when you run: don’t forget your intention is to move forward!

How is your jogging? Did you find helpful this post? Let us know your opinion!