WOW! The group training class DYNAMIC X "The Anti-Boot Camp Class" is really taking off.  I want to say Thank You to all of you for coming out and supporting the launch of what I am sure will be the next wave of group training.

That being said, let's get right down to it.  It's Friday so it's time for a new exercise to add to your own private exercise locker.  I want to tell you that this video is from a project I am working on.  As you've probably guessed it's footage from my On-Line Training Video series.  It's a great way for those of you who don't live in the immediate Los Angeles area to get some serious private instruction on how to train properly and get results without injuries.

While there is lots of video to be cut and edited, stay tuned, we're working as fast as we can.

Today I want to share with you a well known exercise with a little twist -- Flat Chest Press with Dumbbells, Alternating.  Now at first glance the movement really doesn't look like much.  That is until you try it for yourself. 

It's a great exercise to add variety to your chest routine, strengthen your rotator cuff and believe it or not, provide a little challenge to your core as well.

I will caution you though.  Be careful with this one.  Start with a weight that is typically very easy for you.  The amount of stability needed in the core, chest and shoulders is no joke.

I'd say we are in the full swing of summer.  Temperatures all across the country are unusually high.  And that means you will need to take a bit more caution and preparation when it comes to keeping up with your workouts.  Remember your body is over 70% water, so staying hydrated is just one issue to consider, especially when training outdoors.  Here's a few other things to keep in mind to be sure that you are able to stay on track with your workouts safely.

How to Exercise In the Heat

OK, so you've been putting in your time in your workouts, but you're still not seeing the results you want and deserve.  Frustrated is probably an understatement right?  Chances are you probably just need a little tweak to your program to get things moving in the right direction.  And I suspect it's a small tweak.  Check out this link to give your own program a quick review and get yourself back on track to making that transformation.

Why Your Weight Loss Efforts May Be Failing


Time and time again I keep hearing people tell me they are not able to lose the weight they want because they are not interested in joining a gym.  Well I've got a little news for you, you don't have to.  Believe me when I tell you there is no magic air at your local gym that creates results.  No, it's the work that you put in while you're there that creates that's change. So know that transforming your body doesn't mean you have to be a member of a gym to get results.  In fact you can transform your body just using body weight exercises! Need a couple of programs or routines to get you started, and save those monthly membership dues? And of course there is always my DYNAMIC X -- The Anti-Boot Camp Class (click here for info).

4 Unique Body Weight Exercises That Burn Fat In 4 Minutes

Short, sweet and to the point.  If you take these Tips, Tricks and Info every Monday and apply them -- you are already on your way to transforming your body and getting the results you deserve. 

Get On Track and Stay On Track!

For quite some time now I've been asked to create a group training class that uses all of the techniques of re-alignment, core strengthening, and yes, good old fashioned weight loss.  But I have to be honest, when we start talking about large numbers of members, I was concerned that everyone have a positive experience and in fact -- get results.  Getting each member to perform the exercises correctly in a large group can be more than a challenge.  I don't want to create just any old boot camp experience, I've heard too many horror stories of injured backs, shoulders, and knees.

Besides, just jumping around and breaking a sweat anyone can do.  I want to create an experience where losing weight is the least of what you get from my class.  I want you to not only feel better, but function better.

If I'm going to create a class, I decided it would have to be with the same attention to detail and intensity that the Energy F/X Fitness brand is known for. 

So here comes DYNAMIC X.  All of the unique exercises you need to function better, the appropriate fitness level for each member, and the good old fashioned intensity that creates serious change.

Want to know more?

Check out the flyer below--

We made it to the end of another productive week.

Since it's Friday I wanted to make sure to share with you another exercise to add to your locker of exercises to keep your routines fun, fresh, and challenging.

I've received a few questions asking for alternatives to jumping rope during circuit training.  Not everyone likes, nor can handle the impact of rope jumping.  You're in luck.  I have just the movement to help keep your hips flexible, your core working and your heart rate moving.

When I was a kid the movement was called squat thrusts and part of the Presidents Fitness Council protocol that we all had to do as part of Physical Education class.  Well times are a changing for sure, but this exercise is still one of the most challenging cardio movements I know.  The beauty of the movement is that no matter what your fitness level almost anyone can do it in modified form. 

It's a great movement to use between 3-5 resistance (weight lifting) movements to keep your heart rate elevated and give that "sprint" feeling (think interval training) between the lower heart rate of weight lifting.  In addition, because we tend to sit so much as a society, it allows you an opportunity to keep your hips flexible and functional so you can decrease your chances of back pain from stiff, inflexible hips.

In the video below I share with you 4 different versions that should meet just about any fitness level. 

So now you have no more excuses for not including a cardio component in your circuits.

And as a side note, always remember to engage your core as your perform this movement.

Happy July 4th.  As promised here you go!

I feel like it's time for this post.  Whether it's in person at the gym, or through email, people often ask me, "what are the things I absolutely have to do to get my body to change quickly".  Now 9 times out of 10 I usually try to avoid this question because if I give you the 5 things that absolutely need to be done, most people do 3.  And then they wonder why they aren't getting results. 

But, I figure I've been asked enough at this point that it's about time to give you the secrets to getting the body you want in as short a period of time as possible.

Ready?

There are literally 5 things that you absolutely have to do to get your body to change quickly.  You follow these 5 rules and I can virtually guarantee you will get the body you want in as short a period of time as possible.  This isn't based on theory, these are the techniques I use with my clients that get results fast!

1.) Warm-up:
Take the time to do a good 10-15 minute warm-up. And I don't mean going to jump on some piece of cardio equipment. Research shows that's a waste of 10-15 minutes.  Instead, do some self massage.  It will serve the same purpose of getting your body ready for exercise, and even better, it helps to alleviate the knots and tight muscles that come from sitting or standing all day long.  Truth be known, it will also decrease your chances of injury dramatically.  Need a little reminder (self-massage warm-up)

Follow this warm-up with some good old fashioned stretching.  Yes, the jury is still deliberating as to whether stretching is beneficial, but my experience has been it works wonders to prepare your muscles for the workout ahead. Here's a quick reminder on the stretches (warm-up stretches)

2.) Core:
From what I can tell too many people leave training their midsection to last, when they are tired from their workout.  And then if they do actually train their abs/core, it's half-hearted at best, usually only doing some kind of crunches, and thus get little to no benefit.  Training your core is as important, if not more important, than any other body part. Here's couple to get you started (core exercise examples)

3.) Resistance:
If I haven't done a good job of it before, let me clarify now, if you want to change your body and get lean, resistance exercise is the absolutely the best way to do this.  And to the women out there who think lifting weights will make you bulky, not so. Women typically do not produce enough testosterone to even come close to creating the bulky physique they worry about.

That being said, resistance training doesn't have to be lifting weights.  You can use bands, suspension straps, or traditional weights if you prefer.

Circuit                                                                                 Circuit   
Squats (with flavor -- see my you tube channel)                Squats (with flavor --you tube channel)
Lateral Raises                                                                     Chest Press (dumbbell)
Split Squats                                                                        Rear Deltoids
Push ups                                                                             Lunge (back) to Bicep Curls
Deadlifts                                                                             Deadlifts
Back (seated row)                                                               Triceps
Step up to balance and shoulder press                                  Pull-ups
Bicep Curls (dumbbell)                                                         Lunge (back) to Shoulder Press
Tricep Push-downs                                                               Breast Stroke (see you tube channel)
Jump Rope --- 70-100 times                                                 Jump Rope -- 70-100 times
                                                                                        
Circuit_3_Cheat_Sheet.pdf                                            Circuit_3a_Cheat_Sheet.pdf

4.) Cardio:
If you've been following my blogs for any length of time you know I'm big on doing intervals for cardio.  Because it gets the job done quickly with minimal damage to the knees, hips, and lower back.

Equally effective and a big favorite of mine is kettle bells.  With some proper instruction, this activity is the absolute best for burning calories, strengthening your core, as well as building some solid muscle in the hips and glutes (butt).

Follow this program with a good cool down stretch (the same movements you did to warm-up) and you should be on your way to a transformed body in a few weeks.

5.) Nutrition:
I'll keep this short, as this is becoming a bit long.  Whether you call it the Paleo diet, Mediterranean diet or anything else, staying with lean meats, minimal starchy carbs such as breads and pastas, plenty of veggies, and some nuts is the best way to go.  Need a little more clarification?  Here you go (nutrition made easy).

Get on Track and Stay on Track!

I think summer is finally here.  Feels good to have the sun out again. 

That being said, how's your body transformation going?  Still feeling motivated and getting it all done?

Or could you use a little variety to your same old routine?

Honestly, that's why I change my workout routine every 4 weeks or less.  I need the variety to help keep me motivated and challenged to reaching new levels of fitness and conditioning.

Today I want to share with you a push up version using the suspension straps -- 1- Arm Push-ups. It's a great body weight exercise that I promise will challenge you.  Even if you typically do chest press as part of your overall routine, this movement will not only activate your chest, but challenge your core as well.

                    
It's a funny thing, depending on who you ask, fitness can be defined in so many different ways.

Ask your everyday weight lifter and they'll tell you fitness is about big muscles and how much you can bench or bicep curl.

Ask a distance runner and they'll tell you fitness is about shaving time off of their distance; getting faster

Ask a yoga enthusiast and they'll talk about being able to hold a certain pose for a period of time.

Ask a mixed martial arts fighter and they'll tell you fitness is a combination of things, ranging from cardio conditioning, to flexibility, to a certain level of physical strength.

You know who is right?

They all are!

That's why it's so important that you be clear about what fitness means to you.  Because if your idea of fitness matches the mixed martial artist, running long distances and being concerned about shaving time off your best is probably not going to give you the results you want.

If you're serious about wanting to achieve your goals, it's hugely important that you pick workouts and eating programs that support your efforts.

I suspect if you're reading this blog then your goal is not the same as a distance runner, nor a yoga enthusiast.  You want to get out of pain, or transform your body now!

For those of you looking to get lean in as short a time as possible, check out this link: The End to Ordinary Cardio.

Need more motivation and an alternative cardio routine?  Check out this link: The Ultimate 8 Week, HITT, For Fat Burning Program.

And since I like to over deliver quality information, here's one more for the record:  Jump Start Your Metabolism

The above 3 links should get you in shape quickly, still in time to show off your transformed body.

So --

Get On Track and Stay On Track!

I'm slightly keeping with the theme from Monday this week -- don't waste time doing the same old thing that's not getting you results.

Ask yourself these 3 questions:

1.)  Are you happy with what you see in the mirror?

2.)  Do you have too much free time on a daily basis?

3.)  Do you believe in Santa Claus?

Now, if you answered "yes" to any of these questions then this post is not for you. 

However, if you answered "no" to these questions, then please stop doing the same old routine and getting less than exciting results.  You can get the body you want in less time than you can possibly imagine.

Let me be plain and clear --

I am asking you to stop doing steady state cardio since you already know it will not give you the results you want. 

I am asking you to spend less time doing cardio.

I am asking you to put more effort in getting your nutrition in order.  And lastly,

I am asking you to be willing to challenge yourself to do something different (that has been tested and I know works)



Now Go Out and Get It Done!

Let me first say a big Thank You to all of you that wrote in wanting more information on target heart rate.  I very much appreciate the opportunity to answer your questions so that you can get the results you deserve.

No one goes through their workout for the fun of it.  If you put the time, energy, and sweat into it you expect results, right?

What's that old saying -- Time is the currency of the 21st century.  So none of us has any time to waste doing things that don't get results.

Here's the answers to the questions I received this past week.

• What's the big deal about the amount of time spent doing steady state cardio for weight loss?

Did you know that there is a 50-90% injury rate in the first 6 weeks for those just starting a serious exercise program?

Why?

Because most people just starting out are not prepared physically for what most programs suggest as the best way to lose body fat.  And yes, you guessed it, most programs suggest hours and hours of steady state cardio.  All those hours and miles do serious damage to the lower back, hip joints, and knees.  That's what makes interval training so effective -- it challenges you more as you get better.

• In my previous blog I mentioned the inaccuracy of the standard 220 - age to determine your heart rate zones.  The variance of 10-12 beats for 70% of the population versus 20-24 beats for 30% of the population is important because it means the difference between not training intensely enough to get results versus risking too much intensity. 

Plain and simple it's dangerous to not wear your own heart rate monitor and not know the range that works for you. Rather than spend hours beating your lower body into oblivion, use cardio intervals to decrease your overall hours doing cardio, and increase your results.  One of the few cases where less will equal more.  Sounds like a good deal to me.

• Why are weight lifting circuits more effective in burning fat and maintaining lean muscle?

Just doing steady state cardio does not tell your body to preserve your valuable muscle tissue.  In fact, in some cases steady state cardio will have you lose lean muscle tissue. The more lean muscle tissue you have the higher your resting metabolism (remember when you burn fat as the primary fuel source), so you want to keep as much as possible.  Weight lifting circuits tell your body to maintain the lean tissue because it needs it to lift weights, but get rid of the body fat because it decreases your efficiency.  Remember, your body's goal is go get efficient at whatever you tell it to do. So you want to maintain lean tissue and get rid of unhealthy body fat.

So there you have it.  Even more reasons to stop the useless hours of doing steady state cardio and start doing cardio intervals and/or weight lifting circuits.  You'll lose body fat quicker, look better, have more energy, and decrease your risk of injury compared to hours of steady state cardio.

Get On Track and Stay On Track!

  TGIF!

Hope you've had a great week.  I thought it was time to get back to some good old fashioned exercise examples.  Remember, part of staying motivated and part of breaking through plateaus quickly, is exercise variety.  The more you can challenge your body effectively, the more you will continue to progress and transform. 

So since the warmer weather is upon us, it's time to kick it up a notch.  I'm sure you're familiar with the all too common lunge.  Great exercise for shaping the butt, building hip and glute strength, and it's one of the basic movements the human body is supposed to be able to do effectively.

Well, here's little a twist to add to it.  I think you'll find it's a heck of a lot harder than it looks.  Provides a great core challenge as well as good kick in the butt!

Check back with me in two weeks for another exercise to put in your own training locker.  The more movements you have, the more you stay motivated and making progress.