Tips, Tricks, and Info That Matter

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).

Fat Blasting Bodyweight Workouts

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!

Mid Week Motivation: Don't Get It Perfect, Get It Started!

Your success is based on 2 things:

1.) A Plan

2.) Commitment to that plan

No matter how you slice it, it boils down to those 2 things. 

I know time and time again you've heard me share, encourage, scold, and even preach the importance of those 2 simple items.

Why?

• Because I continue to run into 2 types of people it seems.

• One is the group that feels they need more information to get the process started. 

The other is the group that tends to often feel overwhelmed because of the long lists they continue to make for themselves on their daily tasks lists.

Let's start with the people I know who fall into the first group.  These friends and clients of mine always seem to have questions about some new product or training philosophy they just read about.  They want to know does it work, how does it work and will it work faster than . .

Be clear, I do understand why we all do this at times.  We live in the information age.  A time when our typical Sunday paper contains more information than the average person in the middle ages would consume in an entire lifetime.  So it actually makes sense that we all want to be informed before we go out and just do it! 

But sometimes there is such a thing as paralysis through analysis. I believe most of you out there reading this already have enough information to get started transforming your body today.  You know the importance of a good warm-up, the importance of using rollers and tubes for self massage to alleviate pain and tight muscles, as well as how resistance circuit training and cardio intervals can speed up your body transformation process.  All that's really needed is for you to make a realistic plan and commit to it.  I suspect you don't need more info before you get started, you just need to get started.

Then there's the second group, the group of long list makers.  No matter when you run into them they don't have much time to talk because they are rushing off to do such and such, the next item on their long list of "to-dos". For some reason these people seem to feel that the only way they can reach their goal is to over schedule themselves.

You know what I've learned?

All it does is make you feel frustrated and overwhelmed.  The true secret to accomplishing your goals, making serious changes, is creating a reasonable plan. Trying to make it happen faster by adding more things to your list is just a recipe for disaster and frustration.  Don't beat yourself up.

• First get clear on what your priorities are, what you want to accomplish in the next 30, 60, or 90 days. I urge you to be fair and realistic about what it is that you want to change.

• Second, make a plan -- with a timeline (timelines work wonders for making you accountable).  Chances are you have enough information to create a good plan.  You can modify it along the way, but it will get you started and making progress.

• Third, do your absolute best to follow this plan no matter what!

I'll let you in on a little secret, I've been a member of both groups at one time or another.  But with practice and focus you can accomplish anything.

Now Go Out and Get It Done!

Here's Some More Tips, Tricks and Info To Get Your B-- In Shape

Well it's Monday again.  I do hope you had a great weekend.  Today I won't waste your time with a lot of verbiage and build up.  Let's just get right into it.

The first article I want to share with you is about how the American past time has gotten completely out of control.  What past time am I referring to. . . . . snacking.  One of the main causes it seems, is that so many of us eat on the go. These days, it seems there are not as many of the old family dinners many of us grew up with. In fact in my household for many years it was required that we all make time to sit down and have a meal as a family.  It was an excellent opportunity to not only assure a good meal was being consumed, but it was also a good time to be a "family".  We are all so busy much of the time we don't make time to actually sit down and eat as often as we used to, whether it's by ourselves, with family or friends.

Believe me this is rather eye-opening. The American Diet Then and Now

The second article was just too outrageous to not include today.  It's basically a review of how ridiculously high in calories some of the foods are at your local dinner and fast food joint.  There is actually a shake that is listed, from a rather popular food establishment, that is over 2,000 calories and contains more than 3 days worth of Saturated fat, in just one 24 oz. serving.  OUCH!

Definitely worth the read, if for no other reason than to see if any of your own favorites are on the list.  Top 8 Calorie Heavy Meals

Okay.

So let's say the above 2 articles don't really apply to you.  But at the same time you're really not where you want to be physically. Maybe you want to be a bit leaner.  Perhaps you have just have a few pounds left to get you to your goal.  I think this next one will do just the trick to get you over that little hump and seeing the results you want.  The Busy Guy's Guide to Getting Lean

So now you have the info:

Get On Track and Stay On Track!

More Tips, Tricks, and Info, To Keep You Making Progress!

I want you to succeed!

And my responsibility to make sure that happens, is by providing you with reliable, practical, accurate information.

Today I want to share with you a few articles that I thought were outstanding.

The first discusses a new study that just came out that supports why exercise is so important when it comes to transforming your body.  I know often times people feel all they need to do is work on their nutrition (diet).  That is the most important aspect for sure, but guess what?  Exercise actually helps you to control your food craving because of the hormones it stimulates. 

Exercise May Help Regulate Body Weight

To keep it simple and plain, the article discusses how certain hormones are released in the body just before and just after eating.  What the research is now showing is that exercise actually affects the hormones that encourage the desire to eat as well as the one's that tell you when you've had enough.  Just another reason to make sure you get your exercise in regularly.

I don't know if you knew this or not, but there is a growing movement of fitness coaches that are celebrating the effectiveness of the row machine for cardio.

Making The Cardio Scene With The Rowing Machine

For one, the row machine works the total body, unlike the traditional treadmill which just asks you to pick up your leg while it carries the other one back for you effortlessly.  The row machine, with proper instruction, is a great tool to work your entire body and be able to utilize interval training easily in your cardio routine.  So, it's low impact, works the total body, and you can utilize cardio intervals with ease, sounds like a good addition to your cardio choices.

If you're like me, you enjoy having tips or cheat sheets to help you stay on track.  Just some quick notes to keep you focused, are easy to remember, and get results.

I think you'll like this one:  Tips to Help You Lose Weight and Improve Your Fitness

So there you have even more info to help you --

Get On Track and Stay On Track!

Mid Week Motivation: I'm Not Losing Weight, Am I Still Making Progres?

I have to apologize right up front.  I realized today, after thinking a little deeper on the issue, I may have mislead and confused some people. I claim that I want to give all of you accurate, practical information that will help you achieve your goals.

So for the record, let's get this specific issue clear.

Over the past week I have received several questions asking, "If I'm not losing weight (on the scale) am I still making progress in my training?"  This is an excellent question and a great one for Mid-Week Motivation.

The short answer is Yes!

Remember, a pound of feathers weighs the same as a pound of fat, which both weight the same as a pound of muscle. 

The difference is one of space.

Think of body fat as taking up the space of a grapefruit, while the same weight of muscle would only take the space of a tangerine.  So while you may not see the numbers change on the scale, you should notice a difference in how your clothes fit -- because your muscle takes up less space, you should see the progress in inches first, not weight.

What I mean by that is, you may not see your loss of body fat on your typical bathroom scale, but that does not mean you haven't gotten rid of some unwanted body fat.

When you begin a good nutrition and exercise program it is not unusual to initially see the overall body weight number on your typical bathroom scale actually go up. 

Why?

Because if you're like most of the population, chances are you've been under-eating.  Meaning, you've probably been consuming way too many carbohydrates and not near enough protein to feed your muscles properly.  So when you start eating properly, your muscles soak up all those extra calories because they have been starving all this time.  And in most cases, the muscles soak up the good nutrients a bit faster than you are able to burn off the extra body fat (stored sugar for energy).

To take it one step further and hopefully make this a bit more clear, think of it this way.  From what I've gathered from my research, we are all born with a certain number of fat cells and a certain number of muscles cells.  The amount of each of these does not change!

What does change is the size (volume, amount of space they take up) of each of those types of cells.  You can shrink your fat cells through exercise and good nutrition, thus creating a "smaller", healthier you.  While at the same time slightly increasing your muscle cells (which take up less space) which thus allow you took look smaller, feel better, and live longer, all without seeing much change on your typical bathroom scale.

So again, YES, you may still be making progress even if you don't see the number decreasing on your typical bathroom scale.

Lastly, I've been saying "typical bathroom scale" throughout this blog, because technology has now advanced to a point where you can buy a bathroom scale that will provide you with a body composition number (body fat compared to lean muscle).  They are relatively inexpensive and do a decent to good job of giving reliable information on which to base your progress.

So don't get down on yourself just because you don't see the number decreasing on your typical bathroom scale.  Instead, get a better bathroom scale, keep planning your meals in advance to stay on track, and get your exercise in consistently with no excuses.

Now Go Out and Get It Done!

Need Some Cardio Options?

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.

Bare Bones Body Transformation

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!

Mid-Week Motivation: Do Less Cardio, Get Better Results

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!

More Tips, Tricks, and Truths To Get Real Results!

It seems like every time I turn around there is yet another pseudo-science article out that just doesn't seem to hold water no matter how you try to look at it.  I mean really now, if taking a magic pill or wearing special shoes actually worked by themselves why do we still have a climbing obesity rate?

Marketing is to sell products, not results. 

And yes, I do realize these infomercials show supposed results from real users of the product.  But let me assure you, just using the product was not the only modification they made to get those results.  Need an opinion other mine?  Check this out:

Fat Burning Myths Exposed

Over the years, I've read my share of articles when it comes to losing weight.  We all know the calories in versus calories out theory.  But I think this next link has hit on something very important and deeper than just the same old run of the mill approach.

The Real Reason You Can't Lose Weight

And finally, as you'll recall last week when I shared with you how belly fat actually can be more dangerous to your health than fat being stored elsewhere on your body. This article takes it one step further and gives you 12 ready to use steps to cut your cancer risk now!

12 Easy Ways to Slash Your Cancer Risk (and Your Waistline)

So there you have it.  More Tips, Tricks and Truths to help you get healthier and achieve that summer body before the warmer weather gets here.

Get On Track and Stay On Track!

Time To Take It Up A Notch -- Circuits

Well over the past year I've shared a wealth of information on how you can take yourself from OK to excellent. 

You've got a do-it-yourself exercise kit, plenty of core exercises to get that midsection in shape, and a boatload of lower back stretches to make sure you stay pain free. 

But looking over all of this I realized there is one important component still missing -- circuits.  I mean it's all well and good to have lots of movements to keep yourself out of pain, but how do you put it all together to take yourself to the next level -- right?

Well this month I will share with you some circuits you can do on your own, typically with minimal equipment, to make sure you'll have your body transformed before the warm weather officially arrives.  Keeping in line with how you should train, I will start off this week by providing you a couple of basic circuits to get you started.  Then each week move up the ladder of difficulty.

Don't make the mistake I see so many people at the gym make, trying to do the most difficult exercises they can find, just because they saw someone with a great physique doing them.  Start off easy and then progress to more difficult movements/exercises.  And most importantly to remember when it comes to doing circuits -- it's not the movements, but the sequencing of movements that's really the secret.  What order you place your movements/exercises is really the key to getting a good workout.

Here are your first two circuits to get you started:

Circuit 1

• Squats (with flavor -- on my you tube channel)

• Rear Deltoids

• Lunges (back) (you tube channel)

• Bicep Curls (dumbbell)

• Deadlifts (you tube channel)

• Triceps

• Y, T, M (see link to website below)

• Lunges (back)

• 1-Arm Row

Circuit 2

• Squat (with flavor -- on my you tube channel)

• Chest Press (dumbbell)

• Rear Deltoids

• Lunge (back) to Bicep Curls

• Deadlifts

• Triceps

• Pull-Ups

• Lunge (back) to Shoulder Press

• Breast Stroke (see you tube channel)

• Jump Rope (60-100 times around)

Circuit_2_Cheat_Sheet_--_Blog_Post_5-6-2011.pdf

Each of these movements should be done for 10-15 repetitions.  And as is consistent with a circuit, move from one exercise to the next, until the entire circuit is completed.  Take a 2-3 minute break and start the cycle over again.  Do this for 2-3 times through the entire circuit.  Depending on your fitness level, figure 2-3 times per week should give you quite a workout.

Don't forget to check out my You Tube Channel, or the Rehab Section of my website, if you need a video reminder of some of the movements.

Let me know how these work for you.