Should You Exercise Today?

Whether you think about it or not, you are faced with this question every day.

Will you find the time for a workout today, or will the busyness of the day leave you exhausted on the couch? Frankly, most people don't have reasons. They have excuses.If you are like most then exercise doesn't top your list of favorite things either. Who wouldn't rather be immersed in a piece of chocolate cake, enjoying their favorite TV show or dining out with friends instead of sweating in the gym?

It's a no brainer - right?

But the fact is that our favorite things are often those that expand our waist lines, and by now we all know that larger waist lines mean an increase in a plethora of health problems, not to mention an overall decrease in your quality of life. And we would all love to have flat abs and a tone physique in time for summer...right?

Hmmm, so maybe exercise isn't such a bad idea after all...It's just that you hate to exercise.

It may be time to change your attitude toward exercise. If you go into it telling yourself how much you hate it and how you wish that you were doing something else instead, chances are you won't enjoy it. I don't know about you, but I don't often do things I don't enjoy. It is time to open your mind to the possibility that you can enjoy exercise. In fact, when done correctly, exercise is an enjoyable experience.

Take a minute to ponder the following:

• Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It's rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.
• Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise - one that won't aggravate your injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don't like the gym? There's a program for you. Don't like running? There is an alternative. Don't have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? If you're interested in my professional guidance, simply leave me a comment letting me know that you're ready to get in the best shape of your life and I will contact you back.

You can do that, right?

Interested in receiving my free bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.

Light & Healthy Tuna Melt

When choosing your tuna for this recipe stick with albacore "the king of tuna" packed in water. Your taste buds will not be disappointed with this lightened version of the classic tuna melt. While traditional tuna melts are packed with hidden fat, this recipe uses low fat ingredients while packing the same great flavor. Yield: 4 servings

• 1 (6-oz.) can water packed solid white tuna, drained, flaked
• 3/4 cup chopped celery
• 2 tablespoons finely chopped onion
• 1/2 teaspoon grated lemon peel, if desired
• 1/3 cup fat-free mayonnaise or salad dressing
• 4 whole wheat English muffins, split, lightly toasted
• 8 slices tomato
• 4 oz. (1 cup) shredded reduced-fat cheddar or Monterey jack cheese

1. Heat the oven to 350 degrees F. In medium bowl, combine tuna, celery, onion, lemon peel and mayonnaise; mix well. Spread about 3 tablespoons tuna mixture on each English muffin half. Top each with tomato slice; sprinkle with cheese. Place on an un-greased cookie sheet.
   
2. Bake at 350 f. for 8 to 10 minutes or until cheese is melted and sandwiches are thoroughly heated.

Nutritional Analysis: One serving (2 open faced sandwiches) equals 280 calories, 7g fat, 31 carbohydrates and 23g protein.

Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.

And The Best Exercise Is.........

Guess what? There really is no 'best exercise.' Fads exercises will always come and go, but the best thing for your body is that you are consistently active. Workout regularly and remember that your body needs to be challenged in order to reach your desired goals. Don't get hung up on fad exercises - be a stickler for consistency instead!

Keep It Simple Stupid - K.I.S.S Approach

Keep It Simple Stupid - K.I.S.S Approach
By Will Brink

Author of :

Brink's BodyBuilding Revealed

"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."

Fat Loss Revealed

"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.

Keep It Simple Stupid - K.I.S.S Approach

The acronym “Keep it simple stupid” or “KISS”, has been used for decades by the military, business schools, medical schools, and in countless other areas where unneeded complexity should be avoided at all costs. In the military, adding complexity where it’s unnecessary to complete a mission will get people killed. Adding complexity to a business venture where it is not required will often get you fired or see your company go down in flames. Adding complexity, or looking for complex answers to simple problems, in medical settings can cause a loss of life or unneeded suffering. I am sure my readers have also experienced situations in which complexity added to situations that didn’t require it, led to disastrous results.

One area where most people fail to follow the KISS system is in their approach to fitness, nutrition, or supplements. In fact I find people seem to gravitate toward adding complexity to their approach when it comes to building muscle or losing fat. Not coincidentally, it’s the people who take the most complex approaches to their nutrition, supplements, and training who are always the most confused and least successful. They focus on - and subsequently worry about - minutiae that prevent them from seeing the big picture and making the type of progress they desire. It often leads to what is referred to “paralysis by analysis.” The vast majority of people would have better results, not to mention less stress, if they simplified their approach to losing fat or gaining muscle. It’s not rocket science, brain surgery, or even rocket surgery!

Yes, there are times when complex approaches need to be used to get advanced athletes, such as pre-contest bodybuilders and Olympic track athletes, prepared for an event. These people make up, at most, 1% of the population. The rest of the world needs to worry less and act more.

Why is complexity a bad thing? The issue is variables.

Adding too many variables makes things more difficult, especially when trying to figure out why something is working or why it’s not. Variables are an essential part of science. We don’t need to go into great depth on this topic, so don’t worry. I do, however, want people to appreciate how variables affect the outcome of their successes or failures in bodybuilding or fitness related endeavors.

So what is a variable? According to one of my textbooks:

“Scientists use an experiment to search for cause and effect relationships in nature. In other words, they design an experiment so that changes to one item cause something else to vary in a predictable way. These changing quantities are called variables…”

There are different types of variables (e.g., confounding, independent, dependent, controlled, etc.) but we are not going to worry about that right now. So how does this all apply to the KISS approach? The more complicated you make your approach to your goals of gaining muscle or losing fat, the more variables you have to control for. That is, for every new bit of complexity you add, you have to be able to account for it in terms of the results, or lack thereof, you experience.

Confused? Here’s a simple example:

Last week you changed your diet, added in three new supplements, and changed your routine, then three weeks later you notice you have made no improvements (i.e. you didn’t lose any fat, or you didn’t gain any muscle, or whatever). Why? It’s impossible to know! You added too many variables into the equation and now you’re unsure what went wrong - which means you won’t be able to make appropriate changes to correct it. Conversely, let’s say you did lose fat or gain muscle with the changes. Great, but do you know which of the changes you made resulted the positive outcome you experienced so you can reproduce it? No, no you don’t.

So, Lesson #1 is: never change more then one or two variables at a time so you can track what worked - and what did not work - from the changes you made. Most people find writing it down in a note book or online journal is the best way to keep track of their progress. When you write it down, you can see the effects that changes in your diet, training, or supplementation have on your body composition, strength, etc.

KISS and those ugly variables

On my forums, it’s not uncommon for someone to post a question like “I added supplement X, Y, and Z to my supplement intake, added an extra day per week in the gym, and reduced my calories by X. Why am I not seeing progress?” My response is “…too many unknown variables to answer that question” which translates into “how the hell should I know?”

Why do people make so many changes at once? I suspect it’s due to the “I want it now” syndrome. Making permanent changes to your performance, physique, and health, takes patience, planning, and a willingness to take things one step at a time and assess what is working and what’s not working in the overall plan.

Clearly, the KISS approach fails to be effective as more variables are added to a program. It also fails to be KISS. How can you keep it simple if it ain’t simple to begin with?! The more complicated the program, the more variables there are to keep track of – which makes success far less likely. This basic idea was appreciated and understood by history’s greatest minds. For example:

"Make everything as simple as possible, but not simpler."

- Albert Einstein

What was the father of Relativity saying? Be it math, science, nutrition, or life, Keep It Simple Stupid wherever possible, but don’t simplify it to the point where it’s no longer effective or true. In my own writings, be it articles or books/e-books, I make every attempt to keep the information and message as simple as possible. However, I often see popular books and diets that are in fact too simple. They don’t want to confuse people, so they simplify things to the point that their advice is no longer correct and has little value to the reader – thus, Einstein’s warning. Oversimplified statements like “carbs are bad” or “fat is bad” or “do weight lifting for big muscles and aerobics to burn fat” are among the gems we all see. Problem is, those statements are dead wrong! A line between simple and too simple must be drawn.

OK, back to the KISS approach…

It’s not possible for me to go through every example of how to take a KISS approach to your training, nutrition, or supplement intake, but I will attempt a general discussion of each.

KISS and training:

One of the most common mistakes I see in this area is what I like to call the “I have tried everything and nothing works” syndrome. My response is always “have you tried sticking to one program long enough for it to actually have any effect?” The answer is usually a guilty sheepish facial expression. Let me be honest with you: even an average uncomplicated program you are consistent with is far more effective then any high-tech, super-advanced program you fail to be consistent with. One simple program you follow consistently for a year is always better then the five high tech programs you tried in 6 months where none of them were followed long enough to have a positive outcome. Simple programs such as: weight training Monday, Wed, Fri, and aerobics, Tue, Thurs, and Sat, with Sunday off, whilst varying your exercises tend to work well for the majority of people.

Are there better programs out there? Of course, but the vast majority of people follow routines that are overly complicated, take too bloody long, and are simply unneeded.

I also see a dependence on less productive movements in the gym over more productive choices. I see people doing reverse Romanian lunges while the squat rack gathers dust in the corner. Was that you I saw the other day?

KISS and supplements

You don’t need them. Bet you never thought you would read that coming from me did you?! Let me qualify that statement: does a person need any supplements to achieve the basic goal of either adding muscle or losing fat? No, no they don’t. Can supplements help the process? Can supplements potentially speed up the process? Can supplements potentially offset some of the negatives? Can supplements help optimize the effects of exercise and diet? The answer is yes in all cases. The problem, however, is that I see far too many people under the impression that the next wiz bang “cutting edge” supplement is going to make some huge difference to their appearance while their diet and workout are put on the back burner or set low on the priority list. They are constantly looking for that one supplement that’s going to make all the difference while they ignore their nutrition and training! I see it all the time and frankly, it’s frustrating.

Remember, KISS. Focus on your training and your nutrition - then worry about supplements. Start off with the basics, like a good multi vitamin, a source of essentially fatty acids (EFA’s) and a good protein powder post workout, then add additional supplements over time depending on your goals, such as creatine when trying to add muscle, or ephedrine and caffeine when focusing on fat loss, and so on. The shotgun approach many people take rarely works, wastes money, and adds complexity (remember our conversation on variables above) where it serves no useful purpose.

I love supplements. I take a dozen or more supplements every day of my life. I have designed them for supplement companies, spoken about them at various conferences, been involved in the published research of supplements, and built my career on them, so I am not some anti-supplement zealot by any means. However, I do speak with people all the time who outline a long list of supplements they are taking (many of which have been shown to be totally worthless) while their diets stink and their training programs are a joke. Don’t be one of these people! Don’t think for a second there is any one supplement out there that will make or break your success. Realize that supplements are exactly that; supplemental to a good diet and intelligent exercise program.

KISS and nutrition

Finally, we make it to nutrition. Nutrition is a potentially complex topic, and just as importantly, it’s a highly emotional topic for many. No place do I find such clear examples of people adding complexity where it’s not required. Again, there is a small segment of people that will benefit from - and require - advanced nutritional approaches, such as pre-contest bodybuilders, pre-race marathon runners, or even the average person seeking to get to very low bodyfat levels. Does the average person who needs to get into better shape and lose perhaps 20 – 30 lbs. (or more) need to follow advanced nutrition concepts? Of course not! Can the average person benefit from techniques more advanced dieters (e.g., bodybuilders, fitness competitors, etc.) might employ, such as cyclic ketogenic diets, refeed days, carb cycling, and other approaches? Of course! Do they require such strategies to drop some fat and get into shape? No, no they don’t. That’s why I tend to offer well thought out, healthy, and easy to follow approaches to nutrition in my e-books and offer more advanced approaches to people who want to take it to another level.

Simplicity + consistency = success

The above is what I consider the basics of the KISS approach to nutrition, supplements, and training. You will have to fill in some of the blanks as it applies to you specifically. If you are making steady predictable progress, great, stick to it. If however you are not making progress in your goals to add muscle and or lose fat, or some other goal, then you may need to sit down and seriously rethink your approach to the problem. Is there added complexity where you know it’s not needed? Are you relying too heavily on supplements to achieve your goals? Do you find yourself doing exercises that are less effective then the good old fashioned basics, like squats, deadlifts, and bench press? I can’t answer those questions for you, but hopefully I’ve made you think - which is half of the battle. You know what they say, you can lead a horse to water but you can’t make him think!
About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors.

He is the author of Priming The Anabolic Environment , Body Building Revealed & Fat Loss Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine, Musclemag and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

See Will's ebooks online here:

Click Here For : Brink's BodyBuilding Revealed

"Bodybuilding Revealed is a complete blue print to muscle building success. Everything you need to know about diet & muscle building nutrition, over 50 bodybuilding supplements reviewed, weight training routines, high intensity cardio, the mental edge, pre made muscle building diets and an online private members forum, diet planner, meal planner and much more. It's all in Will Brink's ultimate guide to gaining muscle mass."

Click Here For : Fat Loss Revealed

"Fat Loss Revealed is the ultimate fat loss manual. A complete online and offline system used by anybody looking to attain a fantastic lean physique. A complete fat loss diet plan, with pre made diets, over 40+ fat loss supplement reviews, resistance workouts, and cardio , along with motivation and goal setting and a huge online private members area and forum form Will Brink's Ultimate Fat loss Program.

You're In Charge

Short and sweet, getting directly to the point. There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! You control what you eat. When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Do You Eat Too Much?

Don't be a Victim of Portion Distortion

It's no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970's, rising quickly in the 1980's - and this phenomenon hasn't shown signs of slowing. A "large" order of fries from McDonalds' weighs the same as 1998's "Supersize" fries. And it doesn't stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

• Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
• Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
• Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
• Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing-weight, but to attain a fit and healthy physique exercise is also a must.

Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion...

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind
I'm sure your mother did a great job when she taught you to "clean your plate." The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what's the solution?

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don't worry - your mom won't send you to your room!

Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn't looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn't an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Helping you achieve your fitness goals is my passion - it's a job that I don't take lightly. Allow me to get you fit and strong the safe, healthy way. For more information on how I can help you with your health & fitness goals, "click here".

Interested in receiving my bi-monthly Phil's Get-Fit-R e-Newsletter filled with content rich health & fitness articles, tips and tasty healthy Fat Loss and Muscle Gaining recipes? Click here for more information and also to subscribe.

Beginner Body Basics: Training...

It is now starting to become warmer, and there are many people who will be returning to their fitness routines. It's that time when everyone wants to look impressive in their "lack" of clothing. While I can't promise you that you'll achieve a fitness model body, I can at least give you some good guidelines and an effective exercise program to implement to assist you with your goals for achieving a leaner and firmer physique.

Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts and feel you don't need this advice, so either way, take that strategy or that which you will read now and ACT on it. Stay motivated and consistently remind yourself of your fitness goal.

Most injuries that happen when a person works out are caused due to a lack of proper warm-up of the muscles before a workout.

It has been said that an ounce of prevention is worth a pound of cure. This is definitely the case when you start to workout or do your fitness routine. Sore muscles, sprains, and even broken bones can result from not warming up your body prior to conditioning.

The best medicine for saving yourself the agony of 'the morning after syndrome' DOMS (delayed onset muscle syndrome) or injury is to properly warm up by doing some light cardio before your workout for approximately 10 minutes. As far as stretching before your exercise program, the ACSM (American College of Sports Medicine) no longer recommends stretching before exercising as in the past. Current pre-workout stretching research does not show any benefits for preventing injuries and shows that stretching may be detrimental to performance. Since so many people say time to train is a factor in whether they can train or not, you can save some time by eliminating pre-workout stretching. If you find cardio boring, you can use an ipod and listen to music, or take a friend with you for company if needed.

If you are completely new to exercising, I would suggest you read my post "10 Tips for Gym Newbies".

The Basic Program is a full-body workout for those individuals who have never trained, has only been training for a brief period of time up to 2 months prior to implementing this program or hasn't trained within the last four months or longer. Initially you will think that you are not performing enough exercises, but do not be deceived by how few exercises you are performing. If you are one of those who had a month or so of prior training, you can skip to the last two weeks of the basic program after implementing the basic program for two weeks in order to condition yourself once again for a more intense workout. The basic program is performed every 48 hours (every other day) three days a week for adequate muscle recovery between workouts and is in two phases. Phase one is 4 weeks and phase 2 is 2 weeks. After the six week program it will be time to implement the advanced-basic program which I will post at a later date. Yes, it will be posted before you complete the basic program.

Important: There are tips at the end of this article that are vital to your program. Do not implement this program without carefully reading them.

This is week 1-6 of the 16 week program I will be posting. Remember, safety first progress second. You want to remember it's better to be 70 feeling 40 than 40 feeling 70.

Weeks 1 - 4

Warm-up - Use a compound exercise (two joint movement exercise) for each group such as a chest press/bench press for chest, leg press/squat for thighs, seated row/pull-up/chin-up for back.

Basic Program (Full-body workout)

Exercise - Set - Rep Range - Note

Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (To be used only if Pull-over is not available)
Machine Seated Row 1 Set 10-15 Reps
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps (Decline is really the king of chest exercises)
Triceps Pushdown 1 Set 10-15 Reps
Shoulder Press/Lateral Raise 1 Set 10-15 Reps
Calf Raise 1 Set 12-18 Reps
Crunches 1 Set 12-15 Reps

Weeks 5 & 6 (all exercises are performed with minimal rest of 10-15 seconds between sets except between muscle groups where a 2 minute rest is allowed. There is a line break between groups)

Warm-up - Same as you have been performing.

Program (Full-body workout)

Exercise Set Rep Range Note

Leg Extension 1 Set 10-15 Reps
Leg Press 1 Set 12-18 Reps
Dumbbell Deadlift 1 Set 12-18 Reps
Leg Curl 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Pull-over (machine) 1 Set 10-15 Reps (First choice if available)
Stiff-armed Pulldown 1 Set 10-15 Reps (Used if Pull-over is not available)
Reverse Grip Pulldown 1 Set 10-15 Reps
Row (pronated grip) 1 Set 10-15 Reps (Palm of hands is facing downward)
Barbell Curl 1 Set 10-15 Reps (Shoulder width grip)
-----------------------------------------------------------------------------
Fly machine/Pec Dec 1 Set 10-15 Reps (Machine preferably)
Decline Press/Chest Press 1 Set 10-15 Reps
Incline Press (30 degree) 1 Set 10-15 Reps
Triceps Pushdown 1 Set 10-15 Reps
-----------------------------------------------------------------------------
Calf Raise 1 Set 12-18 Reps
Crunch 1 Set 15-20 Reps (Rotate with reverse crunch)

IMPORTANT: Tips for success and safety

Beginner Information first

When first implementing the basic program do not try to immediately lift heavy weights. Choose a weight for each exercise that you can perform about 20 repetitions with but stop at 15. This will not put too much stress upon the muscle initially and avoid the pain most experience within the next day or two called DOMS (delayed onset muscle soreness). Throughout the years it was thought this pain was an indicator of an effective workout that would give us the best results. Current research tells us that this is not true. That pain means greater destruction to the muscle and a greater recovery period needed before you can train again. The old term is called "No Pain No Gain". So when we could be training we needed to be resting. The end result is this. Current research shows us that the new term "No Pain ALL Gain" reveals that with no pain we can recover quicker and be training earlier implementing another workout leading to better and faster results. This allows us to return to the gym earlier, train less and reduce the chance of injuries. So to avoid the dilemma, with each workout add a little more weight until you get a weight that you can't achieve 15 reps (repetitions). Your goal now is to one day be able to achieve 15 with that weight. When you can achieve 15 reps your strength has increased, so increase the weight slightly at your next workout so you will only get about 10 reps again. Repeat the procedure each workout working your way back to 15 reps then increase once again the weight.

1) Always warm-up performing a low intensity cardio for 5-10 minutes which will increase oxygen and blood to the muscles you will be working. Next, warm-up performing exercises pertaining to the specific major muscle groups being worked with compound (more than one joint involved) exercises for 1 to 2 sets maximum.

2) Train slow and controlled at all times. Use a 2 second count lifting (also known as the concentric or positive phase) the weight, pause for one second between the two phases to maximize the contraction, then lower (also known as the essentric or negative phase) the weight for a 4 second count. To make the counting easier, you could just do a 4 second lift, 1 second pause and 4 second lower but, I guarantee you that the slight change will make the workout much harder.

3) Always breathe, don't hold your breath. Breathe outward on the lifting phase of the exercise which will always be the most difficult phase to perform, and breathe inward when lowering the weight. An example would be when performing the bench press, breathe inward as you lower the barbell toward the chest and outward when pressing the barbell upward away from the chest.

4) Do not change the order of the program. Each level starts off with one or two isolation exercises (pre-exhaustive or single joint) focusing on the primary muscle group being worked. Why, it's usually the small muscles that fatigue first when working the major muscles such as chest. So, you end up doing many sets to fatigue that major group. This usually overtrain's the smaller muscles (such as the triceps) slowly bringing on injuries such as tendinitis. Performing the isolation exercises fatigues the primary (bigger) muscles first then allows the smaller to be fresh and fatigue more closely with the primary group. This also plays a great role in avoiding those tendinitis injuries.

Fitness terms:

Set - A number of repetitions of a movement equals one set, such as a Barbell Curl or a Leg Press. A set may have 8 reps, for example.

Repetitions - Repetitions also known as reps is a single movement, as in doing one Leg Press. It would be as going down and then going back up. That would be one rep.

Breathing - Always breathe even if you have trouble remembering which way is the correct way to breathe. Breathe out when lifting (concentric movement) the weight and in when lowering (essentric movement) the weight. Momentarily holding breath is ok, but don't hold for over 2 seconds to avoid lack of oxygen flow to the brain. That could cause you to get dizzy or faint.

Concentric - Shortening of the muscle and involved in the lifting motion of an exercise.

Essentric - Lengthening of the muscle and involved in the lowering motion of an exercise.

I will post an intermediate circuit exercise program in a few weeks. This program will take you to the next step towards your strengthening, conditioning and fat loss goals.

You can find pictures and instructions on how to perform the exercises for the workouts at my personal training website by clicking here.

So what are you waiting for? Move it move it!!!! Don't put off for tomorrow what you can do today. The body you desire is just around the corner so don't waste anymore time and go after it NOW!!!

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10 Tips for Gym Newbies

Beginning a workout regime at the gym can be overwhelming in many different ways. If you haven't been before (or haven't been for a long time) it can seem as though everyone knows what they're doing but you. You worry about looking stupid, or about what people will think about your body, or about whether you'll remember everything you've been told.

The first day is usually okay (because most gyms provide an introductory session on how to operate the machines) - but the second day can be confusing and even embarrassing, unless you've signed up with a personal trainer which I highly suggest. You're quite likely to find that you can't remember which machines you're supposed to use, or even how they work.

Relax. Everyone goes through it. You'll find it easier on the third day, and by the fourth you'll be feeling quite confident. Within weeks you'll be powering through your exercises as though you were born in the gym!

Here are a few tips that might ease the way in the first few weeks:

1. If you're a complete beginner, it will be worth your while to sign up with a personal trainer for at least a couple of sessions, until you're feeling more confident. Otherwise, go with a friend. If you're both new, you can muddle through together. If your friend is experienced, he or she will help you out. So, my first suggestion is get with a personal trainer.

2. Take a notepad and pen with you for your introductory session. Write down the name of the machines and their positions in the gym as well as a few words that will remind you what you're supposed to do on each one. (Some machines can be used in several different ways for different effects upon the body)

3. Don't hesitate to ask a staff member for help if you can't adjust the machine for your weight and height, or if you can't remember exactly how it works. They won't mind showing you again. They want their customers to keep coming back!

4. Don't push yourself too hard to begin with. If you work out so hard that you can barely walk, you'll be tempted to miss a day while you recover. One day doesn't matter much, but if you continually skip days because you're too sore, you're likely to drop out altogether. What's the hurry? After a few weeks, when your body is getting used to the extra exercise, you can increase the intensity.

5. If your knees and ankles react badly to increasing the speed on the treadmill, try increasing the grade instead. You might be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.

6. Smile and nod to the other gym users, but don't hold up their workout programs by chatting. As you become recognized as a regular, you will find that you gravitate to your own little group - probably people who have the same goals and needs as you do.

7. Wear comfortable clothing - either loose or with plenty of stretch. Avoid the temptation to buy workout gear that's two sizes too small in the hope that you'll lose weight quickly. (You might well shed those pounds fast - but if it takes longer that you'd anticipated, you'll always be conscious of those too-tight clothes.) Avoid clothing for sweating off pounds. Those pounds will be instantly regained when you rehydrate by drinking water after your workout.

8. Don't worry about being overweight. In a way, it's good to start off with quite a few excess pounds to lose - your success is much more noticeable than it is on slimmer gym users, and you'll find the positive comments really motivating. Make sure you get a 'before' photo of yourself at the gym when you start out. After a few months, you'll be amazed at the difference.

9. If you're considerably overweight, you are likely to find that your stomach gets in the way on some machines. Just do what you can. You might feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then moving on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help to support your weight and provide variety.

10. Try to find a happy medium between challenging yourself and resting on your laurels. If your exercise program requires 2 or 3 sets of an exercise to be performed, when you can easily manage three sets at the current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without sweating, then increase either the speed or the grade (or both!) Remember... "if nothing changes, then nothing changes!"

One final tip: once you have decided on your regular gym days, resolve that nothing but an emergency will stop you going. Make your gym attendance a habit - and before too long, the exciting results will have you trying to convert all your friends to becoming exercise lovers too!

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Little Known Facts About Changes In Our Diet

To say that Americans are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood celebrity, or promoted using some other cleaver technique.

Here is a word of importance. This is not just a wakeup call for Americans because it is gradually happening worldwide. This is just statistics for America as an example. Every country daily to some degree is experiencing an increase in obesity and an increase in the dieting dilemma.

It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.

The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.

Here are a few of the surprising statistics about our weight:

- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.

- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!

- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.

(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)

Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.

At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...

To most individuals, simple calorie burning activities that were once a normal part of our daily routine not so long ago are now gone. Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when they just have to walk to the school bus!

Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.

Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):

- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.

- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices.

- We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.

- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.

- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.

- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.

- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.

- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.

The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.

And, since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than we did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!

Decide TODAY that healthy eating and exercise habits will become a permanent part of your life! Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient!

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Great Grain Burger

If you have gone out for a burger lately then you may have noticed a healthy new trend that's not just for vegetarians anymore. It's the meatless burger. These days you can order a meatless burger almost anywhere, but beware that not all healthy patties are created equal. The best ones are made from scratch from fresh ingredients, like the recipe below. Yield: 12 servings.

Ingredients:

• 1/2 cup uncooked brown rice


• 1/2 cup uncooked bulgur (Look for bulgur in the cereal, rice or organic food aisle of your grocery store)


• 1 tablespoon salt-free seasoning blend


• 1/4 teaspoon poultry seasoning


• 2 cups water


• 2 cups finely chopped mushrooms


• 3/4 cup old-fashioned oats


• 1 cup (4 ounces) shredded part-skim mozzarella


• 1/4 cup shredded reduced-fat cheddar cheese


• 1/3 cup finely chopped onion


• 1/2 cup fat-free cottage cheese


• 1/4 cup egg substitute


• 2 tablespoons minced fresh parsley


• 1 teaspoon salt


• 1/2 teaspoon dried basil


• 1/8 teaspoon celery seed


• 3 teaspoons canola oil, divided


• 12 sandwich rolls


• Lettuce leaves and tomato

Instructions

1. In a sauce pan, combine the first five ingredients; bring to a boil. Reduce heat; cover and simmer for 30 minutes or until rice is tender. Remove from heat; cool completely. Refrigerate.
2. In a large bowl, combine the mushrooms, oats, mozzarella cheese and onion. In a blender or food processor, process cottage cheese and egg substitute until smooth. Add mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture.
3. Shape 1/2 cupfuls into patties. In a nonstick skillet, cook four patties in 1 teaspoon of oil for 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato if desired.

Nutritional Analysis: One cooked patty equals 126 calories, 4g fat, 15g carbohydrate, 7g protein.

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The Most Overlooked Fat-Loss Tip

Often times I'm approached by a frustrated person who can't seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can't I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.

Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.

How often do you eat each day?

The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to lose weight (body fat) we should eat as little as possible, this is simply not true.

The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.

Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.

Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a "grazing" fashion your body will respond by dropping unwanted pounds.

This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:

1. I don't have the time

Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.

2. I tried it and it didn't work

I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.

3. I forget to eat

When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.

Your Fool-Proof Plan:

• Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.
• Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.
• Your goal is to eat more often, not more calories each day.
• Keep a food log - write down what you eat when you eat it and take time to review your progress.
• What should you eat? Whole grains, fresh fruits, lean protein and veggies.

I encourage you to use this powerful weight loss strategy in your own quest for a fit and healthy lifestyle

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Crab Nachos

If you love seafood, then this recipe is a must-have. This modified nacho recipe is a healthier alternative to the traditionally greasy morsels. You'll find yourself pleasantly surprised at the delicious taste. Serve them up as a tasty appetizer, a light snack or even an exciting lunch. Yields: 6 servings

• 30 baked tortilla chips


• 1 package (8 ounces) imitation crab meat, chopped


• 1/4 cup reduced- fat sour cream


• 1/4 cup reduced- fat mayonnaise


• 2 tablespoons finely chopped onion


• 1/4 teaspoon dill weed


• 1 cup (4 ounces) shredded reduced-fat cheddar cheese


• 1/4 cup sliced ripe olives


• 1/4 teaspoon paprika

1. Arrange tortilla chips in a single layer on an ungreased baking sheet.


2. In a bowl, combine crab, sour cream, mayonnaise, onion and dill; spoon about 1 tablespoon onto each chip. Sprinkle with cheese, olives and paprika.


3. Bake at 350 for 6-8 minutes or until cheese is melted.

Nutritional Analysis: One serving (5 nachos) equals 190 calories, 9g fat, 16g carbohydrate, 13g protein.

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Core Training: Why It Matters to You

It seems that you can't walk through a gym these days without the term "core" landing on your ear. Likewise, infomercial products routinely promise to tighten, trim, and tone your "core" and even magazine headlines boast 'Secrets to an Envious Core'.

So what is all the hype about "core" training? And - more importantly - why should you care?

Since the fitness industry is notorious for going through crazes (remember jazzercise in the 80's and kickboxing in the 90's) it's understandable for you to be skeptical of the latest fad. However, I have news for you.

Core training is definitely worth your time.

In fact, training your core will result in tremendous benefits in a relatively short amount of time. This is because a strong core improves your posture, decreases your chance of injury, increases your power and functionality, and gives you a great-looking lean midsection.

Core training is rapidly gaining popularity for one specific reason: sitting leads to a weak core. Sitting? Yep, sitting.

Think about your typical work day. If you are like most people then your day starts with a 30-60 minute drive to work, followed by 8 hours at your desk and then another 30-60 minute drive home. That's a lot of sitting. And it all adds up to one thing: a weak core.

What is Core Training?
The term "core" refers to the muscles of your abdominals and those of your lower back. If you picture your body and then aim for the very center you would be looking directly at your core. The muscles that make up the core play a unique role since they provide stabilization for your entire body.

Core training seeks to strengthen the muscles of your abdominal and lower back using coordinated movement. A strong focus is put on contracting your abdominal muscles by pulling your belly button in toward your spine throughout the exercises to ensure that your core muscles are engaged.

What are the risks of a weak Core?
Unfortunately many ailments stem from having weak core muscles. You may be personally acquainted with the most common ailment...lower back pain. Other problems include poor posture, being injury prone, having minimal strength and (drum roll please) a bulging waistline.

If you are suffering from a weak core then read on...

What are the benefits of a strong Core?
Alleviating persistent back pain is one of the most welcomed benefits of a strong core. An increase in strength and protection from injury are also nice, and who doesn't love to lose inches from their waist as a result of tightened muscle?

Everyday motions such as lifting, squatting, reaching, twisting and bending will become less challenging after strengthening your core. While you may not immediately see the value in this, remember that it is better to be safe than sorry - who really wants to throw out their back while taking out the trash? I sure don't...

How can I strengthen my Core?
A great place to start is to practice the technique mentioned earlier - pull your belly button in toward your spine, not by simply sucking in your gut, but by contracting your abdominals. Do you feel it? Good. Now make it a habit to do this exercise while you sit. Like on the drive to work...at work...on the drive home - you get the idea.

It doesn't stop there - you also want to routinely exercise the muscles of your abdominals and lower back. This can be done by performing exercises that target these specific areas such as crunches and bridges.

If your interest has been roused and you want to lean more about core training, then give me a call! I work around the clock to bring fitness into the lives of my clients, and I want to help you too. Contact me now, and let's get to work on reshaping your body - starting with your core.

If you have questions about how you can get into the best shape of your life, please contact me today. Leave me a message or check out my online personal training today (click here) at my personal website to get started on an exercise program that will greatly improve the way you look and feel.

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Resistance Training trumps Aerobics for most effective F.A.T. B.U.R.N.

Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than half of the adult population registering as overweight it is no wonder that fat loss is such a hot topic.

It's simple, really. We used to think that cardiovascular training was the quickest and most effective way to shed unwanted pounds. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to slim down.

Boy, were we misled.

The idea was that when you perform low level aerobic exercise your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method…

First of all you only burn fat calories while the aerobics are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.

Secondly, if you are overzealous with aerobics your body actually eats away at lean tissue, leaving you with lowered calorie requirements. Ever wonder why you eat the same amount but still put on pounds? A loss in lean tissue will do that to you every time.So where does this leave you?

Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal F.A.T. B.U.R.N.

The Solution: Resistance Training

You have probably heard about the many benefits of resistance training. Here are just a few:

1. Increase in muscle strength
2. Injury prevention
3. Improved bone density

But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.

1. Oxygen Debt

Now I know debt isn't usually a word that we enjoy…but in this case I'm sure you will agree that it's a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile - studies have shown an increase in calorie burning for up to three days following a resistance training workout.

2. Lean Tissue Burns More

The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Resistance training is truly worth your time - talk about an exercise that keeps on giving.

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