Bodies That Work... with Coach Cory

Basic Training: Tip for February

2012-02-01T00:01:00.000-08:00

Squat, Dead-lift, Pull-ups, and Bench Press all recruit a massive amount of muscle fibers while allowing your body to work as efficiently as possible. Make sure you are incorporating each of these moves in your workout program every week.

Deadly Myths You Don't Know-Part 2

2012-01-31T00:01:00.000-08:00

There are so many unproven muscle building myths that are still around us. Would you believe me if I said you are being scammed out of 90% of the muscle growth you should be getting because you have been mislead and misinformed by one or all of these deadly myths? Here are the next 3 of the 6 myths that must be dispelled.

Myth: Low repetitions are for size and high repetitions are for cutting. Your muscles do not have much personality. They are either growing, shrinking, or staying the same. If you want your muscles to grow, then gradually force your muscles to do more work and outperform your last workout’s performance. If you are content with the size of your muscles right now, then this is easy--just keep doing what you are doing. To make your muscles smaller is even easier--simply do not train them.

You can't pick certain exercises to get one muscle "cut" or make another muscle "huge." This theory holds no water. Muscle "cuts" are a reflection of two criteria on your body:
1. pure muscle size
2. low levels of body fat (in the single digits)
If you want to build massive muscles use the principle of progression. If you wish to get "cut" or "ripped" be prepared to drop your body fat levels into the single digits.

Next time you hear someone say, "I just lift light weights to get toned," then pat them on the back and point them in the direction of the cardiovascular exercise section of the gym as a better option. Light weights do not build muscle, period. They will burn calories and that's all. You’re better off maximizing your time by burning calories running or doing jumping jacks. If you see someone with the goal to get bigger and they are a cardiovascular exercise junkie--grab their hand and lead them to the heavy weights.

Myth: Monday is chest day, Tuesday is Leg day, Wednesday is Back day... Splitting up a program is preached like "gospel." This doctrine is rarely on trial or questioned as the way to structure a muscle building program. Splitting up a program is fine and has some benefits. It can also be the fastest way to over-train and burn out. Too often people forget you do not get stronger in the gym. You get stronger and bigger when you sleep, eat, and FULLY recover.

To super compensate from your previous workout, your muscles are not the only things that must experience a full recovery. It's also important that you remember you are taxing and depleting your central nervous system (CNS), your hormonal system, and your immune system. These systems take longer than your muscles to recover. Just because your muscles say, "Okay, we feel fine now. Let's workout again,” you must still experience a FULL recovery prior to attempting to stimulate your muscles again for more muscle growth.

Consider this practical example... What is the best way to cure a sickness?
1. By taking an entire bottle of aspirin in one sitting?
2. taking smaller dosages at intervals?
I hope you agreed with the second solution. By extension then, what is the best way to build muscle?
1. Taking one huge dosage of exercise per muscle group per week?
2. taking smaller dosages of exercise on a muscle group?

Myth: Shock your muscles and keep them guessing. This has got to be one of the most misleading statements ever made (no hard feelings because in theory it can be convincing). The people who used to give me this advice must have been "shocking" their muscles the wrong way, because they had no muscle mass on their bodies to back up that statement.

If you think about this myth long enough, it's kind of funny. Do you really think you can change your exercises and training program to "surprise" your muscle tissues and get a different reaction out of them? Your muscle tissues do not have the capacity to reward you with new muscle growth simply because you "confused" them. Your muscles understand MOVEMENT and that's all. Push, pull, curl, extend, contract, or release. That's it. You can be lifting bags of sand or dead-lifting 400 pounds and the action on your muscles is the same. Your knees bend and your torso flexes. Where is the shock? Why would your muscles say, “Holy Macaroni Batman, you’re lifting with an Olympic bar and not sand bags anymore. Better pack on some muscle.”

Maybe you can switch up the order of your program by hitting a weak body part twice in one week. If you only train your arms once a week and then "strategically" throw arms in twice one week, they will be "shocked" into growing.Please!Your muscles operate on laws of science, not on laws of trickery. Forget trying to shock, confuse, trick, or "keep your muscles guessing." The only thing that will be shocked and confused is the person messing around with this theory who has no clue why their body has not changed in the time they started this magic show.

Deadly Myths You Don't Know-Part 1

2012-01-30T00:01:00.000-08:00

Myth: Train like a bodybuilder to build muscle. This is the message made popular by the bodybuilding world. While this mantra may have inspired millions via popular fitness magazines, it has also mislead millions by reprinting and rehashing irresponsible training nonsense that will wreak havoc on your body and make you just another one of the herd.

Imitating the training of the "champion" bodybuilder is one of the most costly frauds in the exercise world because the instruction from elite bodybuilders has no practical relevance for average people like you and me who are without gifted genetic potential and are drug-free. The traditional 5-7 day splits, 5 exercises per muscle, 24 set chest program is training suicide for the average person not spending a couple thousand dollars a week on "special supplements." Not only are these magazines useless, but they are often the cause of injuries, over-training, and even illness. The books and magazines will not tell you that the drugs and genetics were responsible for curing their problem of being a hard-gainer. You're told that the sponsor's supplements, better training, and more dedication are their "secrets."

Myth: Train for the "holy" pump. The "muscle pump" is described as putting your muscles under an extended period of constant tension. As your muscles stretch and contract they become gorged with blood which makes them feel tighter and fuller. Getting a muscle pump is not necessarily what causes your muscle to grow. Doing 100 repetitions with a light weight will create a huge pump. Does this make your muscle grow? Of course not! Distance runners get a pump in their legs when they sprint uphill. Do they get big muscles? Heck no!

Most bodybuilders swear by the "pump" and preach that you are shuttling more nutrients into your muscles. Is that what is really happening? It feels great, but all that is occurring is a back-up of blood. Your blood is stuck inside your muscle, which creates that worshiped tightness and full look. The blood that's backed up into your muscle has hit a dead end and has nowhere to go. If you had fresh new blood that would be great, but unfortunately you just have old, stale blood getting ready for a snooze. That will not help you gain weight or build muscle mass. The pump that is built up by the blood in your muscles will usually occur after you repeat set after set, which results in the famous "burning" sensation known as lactic acid. Lactic acid forms in the absence of oxygen. Lactic acid is a waste product and does nothing to build muscle. If you are lifting extremely heavy weights and achieving a pump, then this is a very good indication that you are making your muscle fibers work fully. I would only use the pump as an indicator to reveal how well you are "targeting" your working muscle. It's not a guide to mark your success.

Myth: You MUST train to "failure." Training to "failure" has probably received more debate, misinterpretation, and improper logic resulting in too much wasted effort. Going to failure–-the point in a set where you are physically incapable of going just one more repetition--is preached as the most promised way to make continuous muscle gains. Interestingly, there is no activity outside the gym that demonstrates this "going to failure" principle is as critical as you might think.

Have you ever been to a track meet and noticed the difference between long distance runners sprinters? Check out the tremendous thigh muscles on the sprinter in the picture. Compared to the long distance guy, they're huge. Yet you'll never see any sprinter train to failure. When they sprint through the finish line, they don't collapse. Sprinters demonstrate a greater amount of muscular work in less time each time they practice and race.

Why then are we commanded that "failure" is an absolute law for stimulating muscle growth when evidence shows otherwise? Improving your body’s sensitivity to the cold does not require you to go outside in the middle of winter with no clothes on until you pass out. If you want to improve your tan, it isn’t necessary to subject your skin to the sun until it blisters. If you want to improve your ability to hold your breath under water, do you need to go to the point of drowning? Your body’s primary function in life is to survive. It will adapt only to the point where your body has sufficient defense against whatever element it is exposed to. When lifting weights your body will adapt to the intensity you have exposed it to over time, while maintaining your recovery resources. Muscle growth stimulation operates on the same principle and does not require over killing your muscles’ absolute limit.

Tomorrow, myths 4 through 6.

A Muscle Building Journey

2012-01-29T00:01:00.000-08:00

Today I'm going to tell you a story. See if this sounds familiar to you...

If there was ever one thing I wanted to change about myself, it was my body. I felt insecure and weak. I would do just about anything to pack some muscle onto my frame. I would look at other guys and think, "why can't I just feel average?" Forget being strong and muscular, I just wanted to feel like I wasn't so different compared to everyone else.

It's possible I wasn't as bad as I imagined, but it didn't matter. In my eyes I was wasn't good enough. I was afraid to show my arms or take my shirt off. My self-confidence was really low. There were several times when I told myself I would do something about it, but I was never able to stick to any kind of real plan. I lacked the proper knowledge and wasn't sure if what I was doing would be effective. I would usually end up doing push-ups and sit-ups every night, and then give up in a week or two. I had no idea what to do as far as eating was concerned. I lacked the confidence to get advice from others.

One day when I was looking in the mirror, I realized just how unhappy I was with the way I looked. I realized that I could never be truly happy on the inside, until I was happy with myself on the outside. It was as if my mind had taken a 180 degree turn. It was on that very day that I decided it was time to change. This time I meant business. No more sitting around whining to myself and complaining. It was time to put all the talk aside and get to work. Talking builds no muscles. Although I still had no idea how to approach it, one thing was for sure, I wasn't going to quit. Whether or not I knew what I was doing, the bottom line was that I had made a self-promise. No matter how difficult it was, how long it took, or how many obstacles came my way, I was going to change. There was nothing that would stop me. It was there that my journey to a new and better me began.

A guy from work was looking for a workout partner and so we started going to the gym together. He taught me about proper form and eating right. By the time he moved away six months later, I knew that if I was going to be doing this for the long haul, it was a good idea to learn how to continue to do things right. Why on Earth would anyone want to put in so much time and effort and not do it properly? That's when I signed on with a personal trainer.

My trainer taught me everything I needed to know. Stuff you can't find in magazines or on the Internet. He put together my first real strength training program. It was nothing complicated, just a straightforward program that focused on basic lifts with maximal intensity. I trained with his assistance 3 days per week and worked each muscle group once each session. It was really hard at first, but I stuck with it. There were many times when working out would be the last thing I felt like doing, but it didn't matter. I dragged myself across town to the gym and lifted. I remembered the promise that I had made to myself, and that was all I needed to keep going. Now, I also had an advantage of having an expert to teach new things in the proper time as well as someone I could be accountable to.

Gaining weight has never been that hard for me. My problem was gaining muscle instead of fat. I had to train like someone possessed and learn to eat every 3 hours whether I wanted to or not. Maybe I was crazy, but that's what I had to do if I wanted to make any gains in the gym. You might call it obsession. I call it dedication.

My body composition started to change. After the first 12 weeks with my trainer, my body fat had decreased by 5% and I gained an inch on each arm. My hard work and persistence was finally paying off. I pressed on. I kept on training and I kept eating well. Most people would have quit, but I wasn't one of them. I refused to be defeated or to go back to the way I was. Workout after workout, week after week, month after month, I kept training.

Oh sure, there have been bumps along the way. Life has a way of putting obstacles in your path. Treat these obstacles as a test of your resolve, then rise above them. Those times when I felt like packing it in, I dug down deep and kept going. It's this attitude that separated me from the rest. No matter how tough things are, never quit.

To obtain my goals, I have to do things I hate. I train when I want to sleep. I eat when I want to rest. I go to bed when I want to stay awake. This is what separates champions from wannabe's. As time passed, I continued to improve. Finally, I was walking around with my head held high. I kept on training and I kept on improving. There was no letting up.

People who are dedicated to their fitness are few and far between. In the general population, finding those who are able to stay committed to something is rare. Of course, I went from a hobbyist to a professional. I don't expect that from anyone else. I'm still learning, still training, and still improving. I can truly say that muscle building has been the greatest choice I've ever made in my entire life. I went into it for the aesthetics, but what I discovered was it has changed me from the inside out. I now have more self-confidence, I don't hide behind baggy clothes anymore, nor am I reluctant to take my shirt off. I feel strong, powerful, and healthy. My life has completely changed for the better. Words can't do justice to the feeling of being in great shape. Plus, I now know that I am able to set a goal and reach it.

If you're just starting out or even just thinking about getting into shape, I have one piece of advice I can give you: never quit. No matter what happens, never quit. Even if it feels like you're back to square one, never quit. Building muscle onto your frame will do so much for you. If you're consistent, you'll be eternally grateful. You'll learn self-discipline, you'll build character, and you'll be pushed to your limits. You will definitely get more in return than you invest.

The next time you're tempted by that can of soda or those nachos, just remember that nothing tastes better than being in the best shape of your life. Cowards never get started and the weak die along the way. Do you want success in your life or to be one of the broken?

Learn How To Build Muscle

2012-01-28T00:01:00.000-08:00

Students and young professionals come to me all the time with questions like,

"Could you teach me how to build muscle?
"Could you teach me how to pack on an extra ten to fifteen pounds of muscle mass before my next vacation?"
"Could you help me look like someone who actually lifts weights?"
"Could you help me build a body that turns heads and demands respect?"

As an expert in muscle building, I get approached with questions like these and many others. When I consult with a "hard-gainer" who wants to know how to gain muscle safely and effectively, I tell him the same thing I'm going to tell you now. Listen up, hard-gainers... "There is hope for you."

I am happy to tell you that learning how to gain muscle is not as hard as some would make you believe. It's also not as easy as you might think. You must be prepared to train smarter instead of harder. I'm not talking about wimping out during your workouts. I am referring to the big picture of training more intelligently.

I have some advice for you today that I give to my hard-gainer clients when they wish to gain muscle.

1. Never Perform More Than 10 Repetitions
If you are lifting weights beyond 10 repetitions then you are emphasizing your slow-twitch muscle fibers, which have the smallest opportunity for muscle growth. You are a hard-gainer and you need to recruit the maximal amount of muscle fibers in every set. Always choose your weights knowing that an 11^th repetition is forbidden.

If you really want to gain muscle, then get your mind into heavy lifting mode. Every single set and every single exercise. Keep your weights heavy and never more than 10 repetitions. Approach every workout knowing that you are going to be venturing into new territory and waging war against your genetics. I recommend these workouts with a workout partner, so you can eliminate any safety issues, not slack off, and push your limits every inch of the way.

2. Reduce Your Workout Time
Perform more work in less time and you have increased your work capacity. Work refers to the number of sets, repetitions, and poundage within your workout. Who is fitter? The guy who can do 4 sets of 185 pounds bench presses with 30 second rest periods or the guy who can do 4 sets of 185 pound bench presses with 90 second rest periods? The one who can do the same amount of work in less time. Guess who is more muscular? The one who has a higher work capacity.

Next time you enter the gym, try to complete your current workout in less time. Take shorter rests. Move from one exercise to the next much quicker. Don't be surprised if you feel out of shape! This is one of the easiest tips you can take away to increase your muscle density and take your fitness to a new level. Be prepared to humble yourself and get out of your comfort zone.

3. Do Only One Exercise Per Muscle Group
Only one? Yes, only one. Unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym: Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

Assuming this is your maximum weight for the desired number of repetitions, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simply spark your muscles into growth, not exhaust them to death. Once they experience an unknown assault (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults. Therefore, your lesson is this: Once you have out-performed your last workout, it is time to move onto the next exercise.

4. Do No More Than 3-5 Sets Per Muscle Group
I question a hard-gainers workout intensity if they must do more than 3-5 sets per muscle group. If you are using anabolic steroids or have muscle friendly genes then you can safely dismiss this advice. Learning how to gain muscle for the hard-gainer requires following a new set of rules.

Consider your first 1-2 sets as a warm up at 85% of your maximal effort. Your third set is a work set at 95% of your maximal effort. Your fourth (and sometimes fifth) set are work sets at 100% of your maximal effort. It is only this last all out set that contributes to your greatest muscle growth. Anything over and above this last set simply exhausts your muscle beyond reason and delays your recovery ability to hit the muscle again. It is this last set that you should perform at least 1-2 extra repetitions or 5-10 extra pounds than your last workout. Mission accomplished. You have sparked your muscles into growth. Time to move on.

5. Increase Your Strength 5% Every Two Weeks
One of the biggest mistakes I see hard-gainers make in the gym is not tracking their progress. They return week-after-week to simply reherse the same workouts with the absence of any progress. How do you expect to gain muscle if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. It's a simple concept.

Today's lesson is for you to aim for a minimum of 5% strength increase every 2 weeks. You might progress a little quicker with larger muscle groups like back and legs versus smaller muscles like biceps and triceps. Just think, in six months from now, you could be over twice as strong. I recommend to everyone that you write down your strength goals for 6 months from now, then work backwards. If you are currently dead-lifting 135 lbs, your goal could be dead-lifting 270 lbs over the next few months.

Conclusion
I know these tips may not have been what you were expecting. I learned a long time ago to question everything you read and hear. Learn for yourself by doing and not by talking about it. I've helped more people overcome their genetics by teaching them how to gain muscle. I'm known as the guy who can help you to get the body you've always wanted, then what you do with it is up to you.

Best Supplements to Build Muscle While You Sleep

2012-01-27T00:01:00.000-08:00

You don't build muscle when you're training in the gym. Your body builds muscle when it can recover from your workouts. During recovery, your body adds strength and size to handle the extra intensity. The best time your body has for recovery and muscle growth is while you're sleeping.

Taking the right supplements in the evening can help you build more muscle, while you sleep. At night, while you're sleeping, your body has the highest output of anabolic hormones. The muscle-building hormones I'm talking about include testosterone, growth hormone (GH), and insulin-like growth factor (IGF). Your body is naturally designed to make you more muscular, to burn more fat, and do it while you're sleeping.

Here are the 3 best supplements, that I recommend to my clients, to take before going to bed each night...

ZMA is a combination of the minerals zinc and magnesium. Your body loses zinc throughout the day from all sorts of things including sweating and even sexual activity. Athletes are especially deficient in the mineral zinc. The problem is that zinc is one of the raw materials that's necessary to be able to produce testosterone and insulin-like growth factors. If you're not getting enough zinc from your food (which is nearly everyone), then you're not going to be able to maximally produce the testosterone and growth hormone you need to build muscle.

Find a ZMA supplement that has about 30 milligrams of zinc and about 450 milligrams of magnesium. The magnesium is going to help with the absorption of the zinc. ZMA works best on an empty stomach, so to take it about 2 hours after your last meal, but about 45 minutes before you go to bed.

Immediately before going to bed, I recommend taking in one more dose of high quality whey protein isolate. At night while your body is recovering, it’s going to need amino acids to act as the building blocks for new muscle tissue. By consuming some protein before bed, it will slowly breakdown into amino acids through the night to continuously feed your muscle-building activity. You only need about 20 grams. You can take it about 45 minutes after you've taken your ZMA, right before you go to bed.

Melatonin is the master hormone your body uses to regulate all other hormones in your body. It’s kind of like the conductor of your endocrine system and even helps regulate your sleep cycles. Unfortunately, we start to lose natural production of melatonin after the age of 25, so most of us are deficient in melatonin. Production is also affected by things like staying up too late, getting up too early, and especially by stress and working night shifts. Supplementing with melatonin can be an important way to help you get a deeper, more restful sleep. This in turn helps you recover better from your training and maximize your natural production of testosterone and growth hormone, while you sleep. All you need is about 3 milligrams taken right before you go to bed and you'll be in prime mode to be able to maximize your sleep cycles and build more muscle in the process.

Reasons To Start Building Muscle

2012-01-26T00:01:00.000-08:00

The trend of muscle building is on the rise every day. Many people do not understand the reasons why anyone would be willing to spend hours in the gym every week. Today I'm going to tell you the reasons that will convince you to start building muscles.

Look Better
The main benefit of muscle-building is that it will help you look much better. Think about the last time you saw a muscular man looking good in a plain white, tight-fitted T-shirt. The muscles you gain helps you look better. You'll have a body that everyone wants to achieve.

More Self-Confidence & Recognition
That is not the end of the benefits. Looking better increases your self-confidence level and the amount of attention you get. Try looking around you. Realize both girls and guys are staring at someone's tight body. Higher confidence levels will allow you to have a broader and more active social life.

Get Leaner
For some of you, the goal of losing body fat seems to be a great obstacle. You've been on countless diets or spent hours doing cardiovascular exercises. These are the 2 most common things people do when trying to lose body fat. Few people know that a muscle-building workout boosts your metabolism for 24 hours. Muscles that you have built work to burn your extra calories for you. Studies have shown that muscles can help you burn calories even while you are sleeping.

More Energy
It seems like more and more people are lacking stamina and energy, while they're at work. This causes less efficiency in the workplace. Muscles can bring you power and energy that can increase your stamina for your daily events, such as work, school, or sports.

Improved Posture & Chance of Injury
Building muscles can strengthen your core, allowing for better posture and less chance of back injuries.

Are these benefits enough to convince you to start a muscle-building program? The choice is yours. Check out Bodies@Work for more information on how you can get started on the body you've always wanted.

How Much Muscle Can You Build?

2012-01-25T00:01:00.000-08:00

Today, I have a question for you: "How much muscle do you think you can really build?" Is it 5 pounds of muscle a month? Maybe 10 pounds a month? Or is it more like 20 pounds a month?

The supplement industry would have you believe it's impossible without their expensive potions. The reality is that they are making it impossible for you to build a better body. Understanding the truth about muscle is your first step. You can go from dealing with your struggle of looking and feeling average, to living in the body you deserve.

Reliable muscle-building and nutrition information isn't that easy to find. Eager for the quick gain, the inexperienced person gets caught in the trap of exaggerated claims from the supplement-industry-supported magazines. I hope that you're following my posts and have come to trust that I look for the real truth, with your best interests in mind.

How Much Muscle Can You Really Build?
Most gym rats expect to build lots of muscle really fast. This is a myth. You can't build muscle really fast. The majority of my students and clients had completely unrealistic expectations when they first came to me, regarding quick muscle building.

I can't put an exact number on how much you can gain. Most people believe that they can build 20 pounds of muscle in 3 months. It's amazing how frustrated many people become because they only gained 1-5 pounds in their first month of training. I can't help but think to myself, "That’s fantastic, what are you complaining about?"

There is no doubt you can gain 20 pounds of WEIGHT in 3 months, or even one month. I'm not talking about "weight gain." I'm talking about "pure muscle tissue gain." That is not including water weight or glycogen weight. There is not a chance that you will gain 5 or even 10 pounds of "pure lean muscle" in 1 month or even 3 months; not even close. I hate to be the bearer of bad news, but unless you are using growth enhancing drugs, it's impossible. Many of you might be upset or discouraged about the truth of how much you can actually build.

The purpose of this knowledge is to help you to eat and train with a more realistic perspective. Under the best possible circumstances (training, nutrition, supplementation, recovery, mind-set) the average male body can create between 1/4 and 1/5 pounds of "pure lean muscle" tissue per week. That’s the natural amount that your body chemistry will allow. That means you're looking at 1-2 pounds of "pure lean muscle" each month.

You don't think that's very much? Consider this... What will your body look like a year from now with an extra 12-24 pounds of muscle? Now... Are you starting to see the importance of consistency?

Most people can maintain up to 40 grams of glycogen per 100 grams of muscle tissue. That means, if you're gaining 10 pounds of new muscle, you'll consequently increase glycogen storage by around 4 pounds. If you gain 10 pounds of muscle, your scale will show a gain which will actually be closer to 14 pounds (if you didn't gain any fat). Rarely will someone not gain any fat, if they are gaining more than 3 pounds per month.

When you set your muscle-building goals, clarify in your mind whether "20 pounds of muscle" is your weight gain goal or your lean muscle goal. Then put a realistic time frame on your goals based on the information I just shared with you.

If you simply focus on keeping your body fat between 10%-13%, while gaining around 5 pounds per month, then it is safe to say you are gaining 1-2 pounds of lean muscle a month with the addition of 1-2 pounds of glycogen and water. Hopefully, there will be no more than a pound of fat.

Train hard. Expect success. Ask Bodies@Work for help when you need it.

Muscle Building 101

2012-01-24T00:01:00.000-08:00

Introduction To Learning How To Gain Muscle Mass
Your body is in a constant battle between anabolic and catabolic states. This is especially true when you're in college. Gaining muscle requires you to be anabolic. When your body has the fuel it needs to build complex molecules necessary for growth, maintenance, and repair of muscle tissue, you are in an anabolic state. On the other hand, catabolism causes your muscle tissue to break down as a result of being in a negative caloric balance (burning more calories than you consume) and/or the exercise-induced release of cortisol, a muscle destroying hormone.

Think of a catabolic state as your Friday 8:00 a.m. Biology class. It’s the last place you want to be. Creating an anabolic environment through proper weight training and nutrition is the only way to promote muscle growth and prevent breakdown. Learning how to gain muscle comes down consuming more calories than you burn on a daily basis. If you fall into a negative balance, your body will kick into conservation mode and muscle growth will come to a screeching halt.

How Many Calories To Consume To Gain Muscle Mass
Your goal is to consume 18-22 calories per pound of bodyweight every day (3,600–3,740 calories for a 170-pound guy). What and when you consume your calories is equally important. Simply eating 3,600-3,740 calories consisting of pizza in one sitting won't cut it. To gain quality muscle mass you need to eat every 3-4 hours for at least 5-6 meals a day.

Muscle Building Nutrients 101
While infusing adequate calories is one task, infusing quality calories is even more important. The top 3 muscle building nutrients are Protein, carbohydrates, and fats. Many collegiates think there is a 4^th food group--alcohol.

Proteins To Gain Muscle Mass
The first crucial muscle gaining nutrient for the construction and repair of muscle tissue is protein. It earns top honors due to the chemical element nitrogen. To stay anabolic and gain major muscle mass, you need a positive nitrogen balance. To avoid having your nitrogen levels fall into the red, consume at least 1 gram of protein per pound of bodyweight per day. Strive to consume whole protein sources. Foods that contain all the essential amino acids include, chicken, eggs, fish, lean beef, turkey, and protein powder.

Carbohydrates To Gain Muscle Mass
The second crucial muscle gaining nutrient is carbohydrate. Carbohydrates have been under attack for years. The truth is: carbohydrates provide energy required to fuel you through daily tasks and survive intense workouts. If you pass on the carbohydrates, you risk being able to think straight and train intensely. Carbohydrates spare your muscle protein from being broken down for energy and cause insulin to be released in your body, assisting in the shuttling of amino acids into your muscle cells. This does not mean you can pig out on bagels and muffins. You always have to remember that your body stores excess carbohydrates right around your gut.

Your goal is to consume 2-2.5 grams of muscle building carbohydrates per pound of bodyweight per day (that's 340-425 grams for a 170-pound male). Select quality carbohydrates like beans, brown rice, oatmeal, fruits, vegetables, and whole-grains, because your body processes them more gradually. You want to allow yourself a more sustainable stream of energy for your body.

Cut out the baked goods, fried foods, sodas, juices, chips, candies, and white bread from your nutrition syllabus. The only time these carbohydrates can be consumed with minimal damage are after a hard workout (along with protein of course) to help replenish your glycogen stores.

Fats To Gain Muscle Mass
The third crucial muscle gaining nutrient is fat. Cutting fat from your nutrition program is not a smart choice when striving to gain muscle mass. Fats support production and maintenance of hormones like testosterone--the king of muscle building hormones. Fat is required to absorb fat-soluble vitamins (A, D, E, & K), It helps stabilize your blood-sugar levels and can be burned as energy by your muscles. In addition, good fats such as monounsaturated and omega-3 fatty acids possess an anti-inflmmatory effect (a must have for intense workouts), and can help reduce body fat.

Your goal is for a moderate intake of about 25%-30% of your total daily calories, or 100-120 grams for a 170-pounder. Your top picks for monounsaturated fats come from avocados, nuts (walnuts, almonds, cashews, macadamias, pecans, and pistachios), olive oil, and nut butters. Top sources of omega-3s are fatty fish (wild salmon, sardines, trout, and tuna), flaxseed, and fish-oil supplements.

The 4^th Food Group: Alcohol
I don't know about your town, but alcohol is a big deal in San Diego. I think that's all the Gas Lamp Quarter exists for. If you want a sexy body, alcohol results in more harm than good. Aside from alcohol contributing to DUIs, draining your bank account, date rape, and alcohol poisoning, hitting the booze also stunts your muscle gains.

Here are the cold-filtered facts:

Muscle Protein Synthesis. Aside from slowing your mental faculties and clouding your judgement, drinking has been shown to slam the breaks on muscle growth. Research has shown it can slow muscle-gaining by as much as 22% and decreases the power output of fast-twitch muscle fibers, which are required for high intensity weight training.

Hormones. More research shows that alcohol consumption decreases testosterone levels by as much as 70%. Even worse, it can spike cortisol levels for up to 24-hours, which will wipe out any efforts to gain muscle mass. Excessive drinking will also impair your sexual performance and your ability to get it up.

Sleep. Most importantly, alcohol can disturb your sleep patterns. Missing out on high quality sleep is a bodybuilders worst nightmare. While you sleep, your body’s growth-hormone production peaks, building and repairing your muscle tissue. It also regulates fat metabolism. To maximize your muscle gains, 7-9 hours of sleep is in order.

College is an amazing time of your life. There is nothing wrong with enjoying yourself. Just remember that too much of a good thing can be bad for your body and really bad for your physique. If you plan to drink, do it in moderation. It’s more rewarding to wake up in the morning to see a top notch physique staring back at you in the mirror, instead of waking up with a beer gut and blood shot eyes.

Need a Killer Muscle Building Program?
If you’re looking to kick-start your year with a step-by-step muscle-building program that includes exclusive coaching by me, contact me at Bodies@Work and mention you're interested in my Muscle Building 101 program. I want you to start the year off right by establishing a solid weight-training program fueled by an eating plan designed to build rock-solid muscle mass, keep your metabolism soaring, and your energy high enough for all the dates you’ll be going on.

Your college days CAN be the best years of your life. Don’t let them pass you by. Train hard and be the one "stands out."

Gain 15 Pounds Of Muscle Mass

2012-01-23T00:01:00.000-08:00

One part of my business is working with college students. There is a popular phenomenon among the college set. It's called the Freshman 15. It refers to weight gain that’s a direct result of college life. By the way, it’s not just common to females. Listen up too, if you’re a male.

As a Personal Trainer in a major college and university town, I've consulted with dozens of frustrated college guys and girls who are destroying their freshmen year by packing on dozens of pounds of fat–-instead of muscle. There are exactly 6 reasons college students have no reason not to gain muscle, instead of fat.

Avoid The Freshmen 15 & Gain 15 Pounds Of Muscle Instead
I've witnessed dozens of students develop the Skinny-Fat Syndrome I’ve also witnessed dozens of overweight students literally become the wide student body. I know how college life can be from personal experience. I've spent way too much time as a collegiate getting 2 bachelors degrees and attending graduate school. I know all about dime drafts, dollar shots, late-night pizza, 10-cent wings, buffet-style cafeterias, junk-food powered study sessions, and a jam-packed schedule that leaves you little time to exercise.

I’ve met so many students who screw up their metabolisms and turn their six-packs into kegs within just months of this dramatic lifestyle change. So what are you supposed to do? The reality is, you’re not destined to become another “Freshman 15″ statistic.

College Lifestyle Can Be Perfect For Gaining Slabs Of Quality Muscle On Your Frame
Think about it. Now here are the 6 reasons you can be guaranteed to succeed.

You’re young and have more muscle-building testosterone coursing through your body than any other time of your life.
You likely have access to an all-you-can-eat cafeteria to fuel your body with sufficient calories and the critical macro-nutrients: protein, carbohydrates, and fat. By the way, beer is not one of the critical macro-nutrients.
You likely have access to a world-class weight room on campus with the best equipment. You don’t have to pay for your gym membership since it’s probably factored into your tuition.
You’re surrounded by a steady presence of young people, many who are easy on the eyes and checking you out just as much as you’re checking them out. If that doesn’t motivate you, then I don’t know what does.
You have a pre-set class schedule, so this is an excellent opportunity to fit your workouts into your time-table just like you schedule your classes. If you’re in a program with over 30 hours a week, that’s even better because you’ll be FORCED to make better use of your time.
You have the opportunity to be the "stand out" on campus. Most students waste away their college days on boozing and partying, but too much of a good thing can be damaging to your body and life. It’s more rewarding to wake up and see a top-notch body in the mirror, rather than a pot-belly and blood shot eyes.

"I gained 41 pounds of muscle, while working a full-time job and only having a few of those reasons as an edge," says one of my more successful students. Are you going to take advantage or waste away the days of your prime?

While you’re gaining another 15 credits, you have no excuse not to gain your first or next 15 pounds of quality muscle mass to your report card.

Menu for Squat & Milk Program

2012-01-22T00:01:00.000-08:00

One of the fastest ways to gain size and strength in your entire body is by following the "squats and milk program." This is an old time program that has been around for over 50 years. It's awesome for fast gains. Even if you are a hard-gainer.

Make no mistake about it, this program is brutally tough, but the gains are awesome. This program will stimulate your entire body to grow by working every major muscle group in your body.

As for your nutrition program, you need to eat as much food as you can, as often as you can. The program is called "squats and milk" because the old timers used to drink at least 1 gallon of milk every single day to help them gain weight with this program. Milk has protein, vitamins, minerals, and calories.

A typical day of eating for this program would look like this:
Breakfast

4 whole omega-3 eggs
2 slices of toast made from whole-grain bread
1 glass of non-fat milk

Snack

1 Bran Muffin
1 glass of non-fat milk

Lunch

1 Sandwich (i.e. meat, tuna fish, etc.)
1 piece of fruit
1 glass of non-fat milk

Snack

1 Granola bar
1 Slice of cheese
1 glass of non-fat milk

Supper

3-4 oz. Meat (i.e. chicken, beef, pork, fish, etc.)
Brown Rice
1 Cup of vegetables
1 glass of non-fat milk

Snack

2 slices of toast made from whole-grains
1 glass of non-fat milk

* Drink plenty of water throughout the day.

If you like, you can mix a scoop of protein powder into your non-fat milk for even more protein and calories.

This is just a sample eating plan. You can change it around to suit your own taste. This should give you some idea of how much you should eat and how often in order to gain size and strength. If you strictly follow this "squats and milk program" you could gain up to 20 pounds of muscular bodyweight in as little as 2 months.

If you want more specific training and nutrition strategies for packing on thick dense muscular bodyweight, then contact Bodies@Work and sign up today.

Quote for the Day

2012-01-21T00:30:00.000-08:00

"We humans are an egotistical breed. We regularly ignore specialists who could help, and we're experts in making cunning excuses for our self-destructive behavior."

~Dr. Jeffrey Lant, Author

(I love the raw honesty of this quote. He went on to say, "Imagine what I could accomplish if I took my energy and effort and followed the advice of an expert in my field of interest?" If you're not getting the results you think you should be getting and want to make this the year you get the body you've always wanted, contact Bodies@Work today!)

Exercise: High Repetition Squats

2012-01-21T00:01:00.000-08:00

One of the fastest ways to gain size and strength in your entire body is by following the "squats and milk program." This is an old time workout that has been around for over 50 years. It works awesome for fast gains. Even if you are a hard-gainer. The way the program works is you train 3 days per week (i.e. Monday, Wednesday, and Friday). Each workout you will start with full squats.

Do 2-3 easy warm-up sets to get your blood flowing and to warm up your joints. Then take a moderate weight and do 1 set of 20 repetitions. For each repetition breathe in deeply on the way down, then exhale on the way up. During repetitions 15-20 you may need to take 5 or more breathes of air between your repetitions. It takes me approximately 3 minutes to complete all out set of 20 repetition squats.

Right after your squat sets, while you are still out of breath, grab a light barbell (i.e. 25 pounds) and do pullovers, while lying on a flat bench. Take a deep breath between each repetition and really feel the stretch in your rib cage as you do the exercise. Do 1 set of 20 repetition pullovers with 25 pounds. Keep using 25 pounds for your pullovers as this exercise is just for stretching your rib cage.

Each workout, add 5 pounds to your squats and get all 20 repetitions. This is the key to making serious gains with this program. You have to make 5 pound jumps in weight each workout.

The last time I did a squat program like this, within 2 months I worked up from doing 20 repetition squats with 135 pounds to 20 repetitions with 225 pounds. When doing this program you should do full squats. That means squatting down until the back of your legs touch your calves. This will make your squats far more effective for muscle recruitment and growth.

Do NOT wear a weight lifting belt, while doing these 20 repetition squats. By squatting without a belt, you will strengthen your lower back and it will be easier to take deep breaths, while doing high repetition squats. Make no mistake about it, this program is brutally tough. Those 20 repetition squats will take every bit of energy that you have. The gains are awesome. This program will stimulate your entire body to grow from the stress of the squats. The pullovers will help to stretch your rib cage and make your chest bigger.

After you finish your squats and pullovers do a circuit of pull-ups, dips, and decline bench sit-ups. Do 1 set of each of these exercises for as many repetitions as you can. Rest 1 minute between each exercise. Do this circuit 3 times and your workout is done.

Use this program 3 days per week. Each time make sure to add 5 pounds to your squats and try to pump out more repetitions with your pull-ups, dips, and sit-ups. This will work every major muscle group in your body. It will force you to grow like nothing else.

If you strictly follow the "squats and milk program" you could gain approximately 20 pounds of muscular bodyweight in as little as 2 months. If you want more specific training and nutrition strategies for packing on thick dense muscle, then contact Bodies@Work and sign up today.

Recipe: Baked Crispy Chicken Nuggets

2012-01-20T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Here is just one more recipe. Give this and the recipes from the last two weeks a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Baked Crispy Chicken Nuggets

Ingredients

3 boneless, skinless chicken breasts weighing about 6 oz. / 170 grams each
1/4 cup / 60 ml of oat bran
1/4 cup / 60 ml of wheat germ
1 Tbsp / 15 ml coarsely ground flaxseed
1/4 cup / 60 ml coarsely ground almonds
1/2 tsp / 2 1/2 ml sea salt
1/2 tsp / 2 1/2 ml white pepper
Pinch garlic powder
1/2 cup / 120 ml water or low-sodium chicken broth
1 large omega-3 egg, lightly beaten

Directions

Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
Combine water and egg in a medium bowl. Dip each piece in the water/egg mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden. Makes 6 Servings.

Nutritional Information:
Serving = (Per Serving - 4 Nuggets)
Calories = 108
Fat = 3.5 grams (29% of calories)
Carbohydrates = 7 grams (26% of calories)
Protein: 12 grams (45% of calories)

The next time you’re looking for some good muscle building recipes, packed with protein to give your body the amino acids it needs, give one of these a try.

Recipe: Protein Crepes

2012-01-19T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Here's another recipe. Give this and the recipes from the last two weeks a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Protein Crepes

Looking for something different for dessert? Why not try a high-protein crepe? Fill these with your favorite fruit and top with Redy Whip, nut butter, or cottage cheese. Alternatively use them as part of a main course, as a wrap for tuna salad, chicken breasts and vegetables, or whatever favorite creation you come up with.

1 cup whole omega-3 eggs
1 scoop vanilla protein powder (if using these for dessert, you may want to use strawberry or chocolate flavored powder instead)
1 tsp vanilla extract

Begin by whipping together the eggs and protein powder. Stir in vanilla extract. Next, heat a non-stick skillet over medium heat. Once the skillet is heated, pour the batter into the skillet so there is just enough to thinly cover the bottom. It is a good idea to remove the pan from the heat while doing this so the batter will spread evenly.

Allow crepe to cook over medium heat until small bubbles begin to form on the top. Flip the crepe over and cook once again until finished.

Recipe: High Protein Bread

2012-01-18T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition, while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this week's recipes a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

High Protein Bread

For those of you who have trouble getting in all your protein requirements, it helps if you can sneak it into other foods that are normally lower in protein content. The following is a recipe for protein bread, which works great for those of you who are also on a calorie restricted eating plan and trying to reduce your carbohydrate count. If you are not on restricted calories, but rather trying to gain muscle, up the calorie content of your bread by spreading a thick layer of natural almond butter on top. You’ll have a high calorie snack that won’t lead to an increase in insulin levels, that can promote fat storage in certain situations.

1 tsp yeast
1 cup gluten powder
¼ cup protein powder (any flavor however if you are planning on using spreads, vanilla or unflavored will likely work best)
1/3 cup wheat bran
½ tsp salt
2 Tbsp flaxmeal
2 packets of Stevia
1 Tbsp olive oil
1 whole omega-3 egg
½ cup water

Combine yeast, gluten powder, protein powder, wheat bran, salt, flaxmeal, and Stevia in a bowl until well blended. In a separate bowl stir together the olive oil, egg, and water. Slowly add the wet ingredients to the dry ingredients and stir until moistened. Transfer to a greased bread loaf pan and bake at 375^OF for 20 minutes or until brown. Makes 12 slices.

Nutritional Information:
Serving: (per slice)
Calories = 80
Fat = 2 grams (15% of calories)
Carbohydrates = 13.5 grams (47% of calories)
Protein = 11 grams (38% of calories)

Recipe: Low Carbohydrate Cheesecake

2012-01-17T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this week's recipes a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Low Carbohydrate Cheesecake

This is the perfect way to replace a dessert that might otherwise damage your eating program. This cheesecake version is more nutrition friendly.

2 cups low-fat cottage cheese
2 whole omega-3 eggs
1/2 cup low-fat sour cream
1/2 cup vanilla protein powder
1/4 cup Splenda
1 tsp vanilla extract
2 Tbsp sugar free jam (any fruit flavor)

Preheat your oven to 375^OF. Next, beat together the cottage cheese, eggs, sour cream, protein powder, vanilla extract, and Splenda until smooth. Pour this into a pie pan that you've sprayed with non-stick spray. Swirl the sugar free jam through with a knife. Place the cake on the top rack of your oven. Place another pan filled with water on the bottom rack. Bake cheesecake for 30-40 minutes. Remove from your oven and allow it to cool after cooking. Makes 8 servings.

Nutritional Information:
Serving = (per serving)
Calories = 110
Fat = 4 grams (33% of calories)
Carbohydrates = 4.5 grams (16% of calories)
Protein = 14 grams (51% of calories)

Recipe: Mock Cinnamon Buns

2012-01-16T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this week's recipes a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Mock Cinnamon Buns

This probably won't taste exactly like a Cinnabon. It might just do the trick to quell your craving for something sweet and cinnamon tasting.

6 whole omega-3 eggs
1-2 packets Stevia
½ Tbsp vanilla extract
1 tsp cinnamon (can use more if desired)

Optional:

almond milk

Crack eggs into a bowl. Add in one packet of Stevia along with vanilla extract. Whisk this together well. Place in the microwave for about 3.5 minutes, stirring half-way through. Once finished, let mixture sit for 1-2 minutes, then chop with a fork. Sprinkle on cinnamon and more sweetener until evenly distributed over eggs. Finally, drizzle with some almond milk, if desired.

Nutritional Information:
Serving = (without almond milk)
Calories = 95
Fat = 0.7 gram (7% of calories)
Carbohydrates = 1 gram (4% of calories)
Protein = 21 grams (89% of calories)

Winter Health Myths Exposed

2012-01-15T00:01:00.000-08:00

Due to cold and flu season, chilly weather and holiday stress, it seems like we worry more about our health during the winter than at any other time of year. Do we really need to stress about our well-being this season? After all, in Southern California, we generally don't have severe cold like elsewhere in the northern hemisphere during the winter months. These winter health myths and the truth behind them are applicable to everyone.

Myth: You can catch a cold by being out in the elements too long.
You’ve probably heard the old warning that going outside in chilly weather, and staying there too long, can make you “catch” a cold. Not true. Going outside—with or without a wet head—is one of the best things you can do to prevent catching a cold. Actually being cold has nothing to do with your risk of catching a cold. Colds are caused by viruses or bacteria which are more often spread in the winter because of close contact from everyone being indoors. That’s right, spending time outdoors can make you less susceptible to those nasty germs.

Myth: More people are depressed during the winter months than at any other time of the year.
Gray, dreary skies. Holiday stress. Bitter-cold weather. It seems natural to assume that depression spikes during the winter months. Health experts say that’s just a myth. Contrary to popular belief, major depression is not more rampant during the winter months than at any other time of the year. What about the wintertime sadness you may be feeling? The "holiday blues" is a significant, temporary, stress-related condition. It is not a recognized medical ailment or diagnosis. Some people may also experience Seasonal Affective Disorder (SAD), which has symptoms similar to depression, such as insomnia, irritability, and difficulty concentrating. It only occurs during the winter months. If you suffer from these symptoms, or just have less energy in general during this time of year, consider trying light therapy. An inexpensive 10,000-lux light box (which can fit on your desk) used 20 minutes or so a day, may give you a boost—even if you haven't been diagnosed with SAD by a medical professional. Click here to learn more about light therapy.

Myth: The idea that eating chicken soup can zap a cold is just an old wives' tale.
Your mom or grandmother may have raised you to believe that there’s something magical about chicken soup when it comes to treating a cold or flu, but is it true? Yes!Turns out, there’s some real science behind this. Chicken soup may have a positive effect on your immune system with something called neutrophil aggregation—which means “bringing white blood cells together.” White blood cells help fight off infection in your body. They are integral to helping you feel better faster. While it’s not clear if other broths or hot beverages have similar immune system benefits, hot liquids like tea and broth can help reduce the symptoms of a cold or flu virus, relieving sinus and throat pain.

Myth: You lose most of the heat from your body through your head, so you need to wear a hat.
We’ve all heard this one—and perhaps it worries you when you’re out during the winter months. If your don’t wear a hat in the cold, is it drawing dangerous amounts of warmth from your body? Not really. It’s largely a myth. While it’s true that you’ll lose heat from any part of your body that is exposed to the elements and not covered with clothing, forgetting a hat is not a major health risk. You’re no better off in shorts and a hat than warm pants and no hat.

Bottom Line: A hat is great in cold conditions. If you leave your house without a hat to take your dog for a walk—it's no biggie. A warm coat is much more important to keep you insulated.

Myth: You shouldn't exercise in the cold.
You may already be unmotivated to lace up your running shoes and head out into the cold. If you're worried that chilly-weather exercise is bad for your health, don’t be. It’s fine to exercise in the cold. Just make sure you warm up first. That may mean walking a bit before starting on a vigorous run or avoiding a big hill until you’re acclimated to the temperature. Sudden physical exertion in cold weather can, at times, be a risk for cardiovascular strain. For instance, leaving your armchair and heading outside to vigorously shovel snow. (An important note: Anyone with a history of heart problems should always consult his or her health care provider before starting any new exercise regimen—in the cold or otherwise.) Your best bet for winter workouts is to ease in slowly.

Myth: We need more sleep in the winter.
Admit it... When winter hits and the sun seems to all but disappear, the thought of hibernation sounds appealing, doesn't it? That sleepy feeling you may get in the winter doesn't mean you should always let yourself snooze longer. It's natural to want to be cozier and be in bed more. You don’t technically need more sleep. It's likely that the scarcity of sunlight in the winter months makes you think you're sleepy. There’s nothing wrong with going to bed earlier, but beware of sleeping too much. You may find that when you get too much sleep, you feel sleepier during the day, even a little dazed.

Myth: You don't need sunscreen in the winter.
It’s cold and cloudy, so you can retire your sunscreen until the sunny days at the beach return this summer, right? Wrong. The sun and UV rays are present in every season. Wear a sunscreen with a minimum SPF 30. It's best to wear a UVA/UVB blocker. The best ones contain zinc or titanium.

Myth: Frostbite is hard to get.
Frostbite may sound like something people dealt with in the old days, or possibly a condition suffered only by hardcore ski enthusiasts. Not only is frostbite easy to get, it’s more common than you think. How do you get it? When skin—usually on the extremities, like hands and feet—becomes too cold or wet (or both), it can become slightly numb and then blister. It can happen fast—even in just 30 minutes, while in extreme cold and/or wet conditions. If blisters occur, then there may be damage and the skin may turn black. You may become insensitive to heat and cold in the future. With further damage, you may suffer nerve damage and lose fingers and toes. Don’t think that it needs to be -10°F for you to run into trouble. The temperature can be relatively warm at 32°F, but it's more about how long your bare skin is exposed. Wet skin is very vulnerable.

Myth: Dry skin is just a harmless winter annoyance.
Itchy, flaky skin can be an irritating and unsightly consequence of dry air, no matter what season it is. Don't just write it off as an annoyance. Dry skin, if not kept at bay, can be a portal for infection. It's very important to keep dry skin hydrated. When your skin becomes dry, it can lead to small cracks that can leave your body prone to infections. To prevent this, moisturize twice daily—after you shower and before bed—as well as throughout the day for body parts that are prone to dryness, like your hands.

Myth: You can’t get allergies in the winter months.
In the winter, there’s good and bad news for allergy sufferers. If you have pollen allergies, they will be better in the winter. If you're sensitive to indoor allergens, such as pet dander or dust mites, your allergies may be even worse. Although your sneezing and sniffling may not be from seasonal culprits, your indoor allergies could be more bothersome than usual.

The information contained on this website is provided for your informational purposes only and is not meant to substitute for advice from your health care provider. This information should not be used for diagnosing or treating a health problem or disease, or prescribing any medication. Always seek the advice of a qualified health care professional regarding any medical condition. Information and statements provided by this site about dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Bodies@Work does not recommend or endorse any specific tests, physicians, third-party products, procedures, opinions, or other information mentioned anywhere on this website. Reliance on any information provided anywhere on this website is solely at your own risk.

What's the Scoop on Natural Sweeteners?

2012-01-14T00:01:00.000-08:00

With today's obesity epidemic, the sugar substitute market is growing by leaps and bounds. Product manufacturers are racing to discover sugar substitutes that taste good, provide fewer calories, and are safe to consume. In general, a sugar substitute is a food additive that is designed to mimic the taste of sugar. These products can be natural or artificial. Both must go through testing by the Food and Drug Administration (FDA) to be deemed as safe before entering our food supply. Due to consumer demands for more organic and less processed products, natural sweeteners such as stevia, agave nectar, and sugar alcohols have recently claimed the spotlight.

Stevia is a plant native to Central and South America that has been consumed outside the United States for over 200 years. The steviol glycosides are the sweetest portion of the plant. When isolated and purified, the steviol glycosides are 250 times sweeter than sugar. The glycosides cannot be absorbed by your body. Thus they are completely excreted in your urine with no accumulation. The World Health Organization's (WHO) Joint Expert Committee on Food Additives states up to 4 mg per kilogram of body weight is an acceptable safe level for steviol glycosides.

In the U.S., products sweetened with stevia include soda, juice, gum, yogurt, and condiments with many more products currently being development. Two popular products made from stevia are SweetLeaf® Sweetener™ and Truvia™. Both products contain zero calories and can be utilized for baking. When substituting any stevia product for baking, it is best to follow the guidelines provided by the manufacturer. For instance, the substitution factor for Truvia™ is ¾ teaspoon for every 1 teaspoon of sugar.

Xylitol. Due to its similarity in sweetness to sugar, xylitol is the most popular sugar alcohol and provides only 2.4 calories per gram compared to 4 calories in sugar. Sugar alcohols are a hydrogenated form of carbohydrate that are not 100% digested by humans. Many different sugar alcohols are available and found in thousands of products at the grocery store. Xylitol is found naturally in beets, mushrooms, oats, berries, and corn. It's commercially produced from birch trees. Xylitol prevents tooth decay, plaque formation, and increases saliva production. This makes it an excellent additive in many sugar-free gums. Individuals with diabetes may benefit from xylitol. It doesn't stimulate insulin or increase blood sugar. For baking, it is suggested to substitute half of the sugar for xylitol.

Caution: The minty flavor of xylitol may not be acceptable in all recipes. Some individuals may be sensitive to sugar alcohols and could experience abdominal discomfort, gas, and diarrhea if consumed in large quantities.

Agave Nectar is native to Mexico and until recently was most well-known for its use in tequila. Agave nectar contains more calories than sugar (20 calories per teaspoon compared to 15 calories in sugar) and is 90% fructose. However, since agave nectar is significantly sweeter than sugar, less is needed when used for substituting. Unlike other sweeteners, agave nectar contains iron, calcium, potassium, and magnesium. Due to naturally occurring steroids, agave nectar is not considered safe for pregnant women. Some health care researchers are concerned about the high fructose content and the effect on America's increasing weight problem. Individuals trying to lose weight may want to choose a non-caloric sweetener instead.

Recipe: Protein Waffles

2012-01-13T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition, while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give the recipes from this week a try. There will be some more recipes next week. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Protein Waffles

These are a very convenient way to get your protein and carbohydrates in. They make for the perfect transportable post-workout meal, if you would rather do something other than a shake. To make a complete meal out of them, spread some almond butter between two waffles.

1.5 scoops of vanilla protein powder (other flavors can be used if desired)
1/3 cup of cooked oats (cooked in the microwave with slightly more water than called for)
1 whole omega-3 egg
1/8 tsp (or a few drops) of maple extract
1/8 tsp of baking powder

Optional:

2 Tbsp sugar free maple syrup

Combine all the ingredients into a sticky batter, then pour into a waffle iron. Cook as usual, until golden brown. Drizzle with sugar free maple syrup if desired.

Nutritional Information:
Servings = (per recipe)
Calories = 300
Fat = 5 grams (15% of calories)
Carbohydrates = 22.7 grams (30% of calories)
Protein = 41 grams (55% of calories)

Recipe: Blueberry Cookies

2012-01-12T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this recipe and those from earlier this week a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Blueberry Cookies

Everyone needs a good cookie now and then, but not everyone needs the damage to their eating program. Luckily with these cookies, not only will you be getting a great dose of protein, you will be getting plenty of antioxidants from the blueberries.

2 scoops vanilla protein powder
4 whole omega-3 eggs
½ cup oats
1 cup blueberries

First combine all 3 ingredients so they are well blended. Then mix in the blueberries and drop by the spoonful onto a greased cookie sheet. Bake at 375^OF for approximately 13 minutes. Makes 10 cookies.

Nutritional Information:
Servings = (per cookie)
Calories = 54
Fat = 0.7 grams (12% of calories)
Carbohydrates = 5.5 grams (40% of calories)
Protein = 6.5 grams (48% of calories)

Recipe: Protein Gelatin

2012-01-11T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this recipe and tomorrow's a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Protein Gelatin

When you're craving something sweet, but are on a low carbohydrate eating program, there often is not a lot of options. This recipe is the perfect dessert that will give you plenty of protein and not much else. It's great for those of you on a strict eating program.

1 cup boiling water
1 cup cold water
1 package unflavored gelatin
1 scoop protein powder (any flavor)

Optional:

Redy Whip Topping

Mix 1 cup boiling water with the gelatin powder then stir in 1 scoop of the protein powder until dissolved. Once that's finished, mix in 1 cup of cold water and allow to set. Serve with Redy Whip, if desired.

Recipe: Pumpkin Pancakes

2012-01-10T00:01:00.000-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this recipe and those that follow this week a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Pumpkin Pancakes

When you're craving a good home-made pancake breakfast, give these a try. They are filled with slow digesting carbohydrates that will keep your blood sugar steady throughout the morning.

¼ cup oats
1/3 cup canned pumpkin puree
5 whole omega-3 eggs
1 Tbsp ground flaxseed
½ Tbsp Cinnamon
Stevia to taste

First heat a frying pan over medium heat until it's hot. Coat the pan with non-stick spray. After mixing together all the ingredients drop by the spoonful onto the plan. Flip them when bubbles start to form.

Makes about 5 - 4-inch pancakes.

Nutritional Information:
Serving = (per recipe)
Calories = 232
Fat = 4 grams (15% of calories)
Carbohydrates = 26 grams (45% of calories)
Protein = 23 grams (40% of calories)

Recipe: Protein Fudge Nuggets

2012-01-09T00:01:00.001-08:00

Think putting yourself on a muscle building eating plan has to be a painful process? Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don't have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don't have to suffer if you don't want them to. There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through endless cans of tuna or pounding back protein shakes as fast as humanly possible, you need to think again.

Give this recipe and those that follow this week a try. You'll be surprised just how easy it is to eat right, achieve your goals, and actually ENJOY your food at the same time.

Protein Fudge Nuggets

These are great to take to the gym as a post-workout treat or just for a snack to eat between meals. When you are trying to gain weight many of you really need to pack on the calories, so you need calorie dense foods. These chocolate treats have it all.

8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd like)
1/3 cup natural nut butter (like almond butter, but not peanut)
3 Tbsp honey
½ cup Almond milk
3 Tbsp crushed nuts (almonds or walnuts, but not peanut)

Optional:

2 tsp of Cinnamon
1/4 tsp Cloves

First mix together the protein powder, oatmeal, nut butter, honey, and almond milk. Form into small balls and then roll in the crushed nuts to finish. Note that these can easily be frozen in plastic bags and consumed on a later date.

Nutritional Information:
Serving = (1/10 of the recipe)
Calories = 234 calories
Fat = 6.7 grams (26% of calories)
Carbohydrates = 18 grams (31% of calories)
Protein = 25 grams (43% of calories)

Is It Possible To Eat Healthy On A Budget?

2012-01-08T00:01:00.000-08:00

The Argument: Fast food, junk food, and processed food are almost always cheaper than healthy, fresh food. If you're living on a budget, how are you supposed to eat healthy when healthier food costs more? You are told that eating healthy along with exercise can help prevent certain diseases such as heart disease, diabetes, and possibly cancer. Is there a trade off to paying more now for healthy food and saving on health care costs later?

According to a 2007 study from the Journal of the American Dietetic Association, researchers from Washington State analyzed the food costs of over 370 foods. What they found may not be surprising: calorie for calorie, junk food was much cheaper than fruits and vegetables. Plus junk food was more resistant to food inflation costs. Food costs were analyzed over 2 years. The least calorie-dense foods (fruits and vegetables) increased in cost by 19.5%. On the other hand, calorie-dense foods (junk food or processed food) actually decreased by 1.8%.

We're told by organizations such as the American Heart Association that limiting cholesterol, trans- and saturated-fat are heart healthy, but cheap foods are often filled with these bad fat. We're told that limiting sugar intake is important for many reasons, including decreasing the risk for obesity and type 2 diabetes. Many processed foods are high in refined sugars. What is the trade off for spending more by buying healthy food now and increasing drastically the chances of preventing these diseases and money on health care? Can you really put a price tag on that?

What are some practical steps to eating healthy on a budget? You might think eating healthy means you have to shop at a certain grocery store or buy all organic food. While there is nothing wrong with that, if you cannot afford to always shop that way, there are some ways you can still eat minimally processed, healthy foods on a budget.

1. Fruits and Vegetables. Buy produce that's in season. These will be cheaper, support local farmers and are also good for the environment. During winter when produce is most likely not in season, save money by buying frozen fruit or vegetables. Frozen produce is not less healthy than fresh and it can store longer. In the summer months, stock up on fresh fruit or vegetables, then either freeze or can it to have on hand for months when these items are no longer in season.

2. Make a grocery list and plan your meals. Planning meals can save a lot of money, as well as cut down on food waste. There are many recipes for cheap, quick healthy meals. A little planning can go a long way. Keep staples such as fresh fruit, eggs, canned beans, and frozen vegetables on hand. Check the sale items and plan meals around those sale items. For instance, when wild caught fish is on sale, buy it then.

3. Buy in bulk. Packaging is expensive. Buying in bulk is cheaper than buying the same product in a smaller pre-packaged container. Things that are easy to buy in bulk include nuts, whole-grains, dried legumes, dried fruit, and some protein powders.

Gain Muscle, Lose Fat, Feel Better

2012-01-07T00:01:00.000-08:00

Strength training can be a great way to gain muscle, lose fat, and feel better. If you've already tried all-cardiovascular workouts, consider the benefits of exercises that build muscle mass and boost metabolism.

Benefits of Strength Training
While cardiovascular workouts burn more calories than strength training exercises, the muscles you create from strength training will help decrease body fat by burning calories over the long term. Start with your larger muscle groups, like your thighs, glutes, and back. The larger the muscle groups you build, the more calories they require daily.

Suggestions for Strength Training
Resistance bands come in a variety of strengths and styes. You can pack them in your luggage for traveling, and they're flexible for beginning weight-training (as well as for seasoned veterans).

Free weights are a great alternative to machines, because they require you to use your stabilizer muscles. Free weights can give you the flexibility of multiple exercises. Fitness books, educational videos, and this website, can help you choose exercises to target the muscle groups you need to work most.

Another great way to exercise is to use body-weight resistance exercises. These simple movements require nothing more than your own body weight. You can build lean muscle fast. Pull-ups, squats, lunges, and push-ups are just a few of the exercises that can tone and strengthen your large muscle groups.

Benefits of Circuit Training
For optimal weight loss and body fat reduction, combine strength training with a cardiovascular workout by engaging in circuit training. Alternate your favorite cardiovascular exercise like jumping jacks, sprints, climbing stairs, or cycling with strength building exercises like squats, biceps curls, and shoulder presses. The idea is to break up your cardiovascular activity into smaller chunks (like 10 minute sessions). Instead of resting between each session, add in a few of your strength training exercises before returning to another small cardiovascular session. You'll increase your metabolism with cardiovascular and strength training.

Feeling Better with Strength Training
If you have shoulder, knee, hip, or back pain, strength training can actually be a pain reducer. Learning specific exercises to strengthen your muscles that hurt will help relieve inflammation, and reduce the strain that daily activity puts on those trouble spots.

The benefits of strength training are not just for body image, but health and fitness as well.

Ways to Raise Your Metabolic Rate

2012-01-06T00:01:00.000-08:00

Anyone trying to lose weight will be able to make their efforts much easier if they can increase their metabolic rate. Your metabolic rate is the rate at which your body converts food into energy. The higher your metabolic rate, the more energy your cells will consume. Children have a naturally high metabolic rate. This is why they're normally full of energy. As we get older, our metabolic rates will start to slow down. That makes it much more difficult to stay thin. Most people will start to pile on the pounds when they get older, unless they stay active.

Fortunately, there are some completely natural methods you can use to increase your metabolic rate. By utilizing them, you will be able to shed your excess weight as quickly as possible. Here are some methods you can use to increase your metabolic rate:

Take Cold Showers. Cold showers might not be very comfortable, but they are actually good for your body. To make them slightly more bearable, shower in normal temperature water and then give yourself an occasional blast of cold water. By taking cold showers, you can improve your circulation and speed up your metabolism.

Don't Skip Meals. When you're trying to lose weight, it can seem like a good idea to skip meals. However, skipping meals can slow down your metabolism. This will make it harder to lose weight. Make sure that you eat 4-6 balanced meals every day. Ideally, you want to eat a small, balanced meal every 3 hours.

Breakfast is a very important meal you should never skip. Breakfast will kick start your metabolism and set you up for the day.

Eat Lean Protein. Your body needs protein every day. Make sure that it's lean protein. Good examples of lean protein include skinless white meat chicken or turkey. Try to make lean protein around 30% of your daily food intake. This is an important step. It will help you boost your metabolism, even when you're sleeping.

Take Up Weight Training. This will help to build the size of your muscles. This in turn means that your body burns more energy. Weight training can increase your resting metabolic rate by as much as 15% and that will help you burn calories even when you're not doing anything.

Using free weights is a more efficient way of increasing your metabolism. These are also easier to do than using exercise machines, because you don't need any expensive equipment.

Fidget. Studies have shown that people who fidget will normally be thinner. This is because fidgeting can help to increase your metabolic rate, which will burn more energy and prevent you from putting on excessive weight. Fidgeting can be anything from moving your feet to tapping your fingers. This is easier than doing a workout. It can help you to stay thin.

Is Your Job Causing Your Weight Gain?

2012-01-05T00:01:00.000-08:00

Is your job the culprit in your weight gain? Work situations can lead to weight gain in a variety of ways

Sitting at your desk for hours at a time
Office parties filled with high calorie foods
Stressful work situations
Working long hours

These are just a few of the factors that may be causing you to gain weight. How do I know? These were all factors I dealt with when I worked in the corporate world. Let's look at some of these a little closer...

Sitting Too Long
When you work in an office, it's common to arrive at work early in the morning and sit at your desk all day long. If you're busy, maybe you even eat your lunch at your desk. The constant sitting and inactivity slows down your metabolism. Sitting all day leads to weight gain, because you simply aren't burning off any calories.

If this is your workplace situation, try to do a few things differently. Exercise before going to work. Take a break every couple of hours. Do stretches if you have a private office or cubicle. If you work in a building with an elevator, take the stairs instead. Make it a point to leave the building at lunchtime. Just walking to the parking lot and back or walking down the street to grab some lunch helps to increase your activity level.

Food Choices in Your Workplace
Workplaces can expose you to all varieties of food that you wouldn't normally keep in your own home. Office vending machines are often packed with snacks that are high in unhealthy fats, sugar, salt, and caffeine. Office kitchens sometimes contain donuts, cookies, and other snacks that you'd rather avoid. Office parties and daily lunches with your co-workers might mean that you're going along with others in their food choices and restaurant picks.

Making healthy food choices in your workplace can be tricky, but it can be done. You don't want to be the only person who is not eating at a company party or a lunch outing with co-workers. If possible, make suggestions to company lunch organizers about healthier food options. When deciding where to go for lunch with your co-workers, suggest places that carry salads, sandwiches, soups, and juices.

Stress at Work
Some jobs are very stressful. You might be in a position of dealing with customer complaints on a regular basis. You might be surrounded by unhappy co-workers. In other cases, the demands of your job may just be too much, requiring you to work too many hours. This can cause you to feel unhappy, fatigued, and leaving no time for exercise or taking care of yourself. It is not uncommon for people to overeat in situations like these. Reaching for chocolate or a bag of potato chips is easy to do when you're feeling down and unmotivated. These comfort foods do make you feel better, but only temporarily.

If you find that it's your job that's causing you to gain weight, try to find ways to reduce your stress. Meditation, exercise, listening to music, and talking to supportive people are good ways to ease your frustration. Be sure to include exercise as much as possible. Making healthy food choices and establishing a fitness program will alleviate some of the weight challenges brought on by difficult work situations.

It's Harder to Lose Holiday Weight Than You Think

2012-01-04T00:01:00.000-08:00

Holiday Weight Gain is something that a lot of people struggle with during the holiday season. If this is you, then you probably find yourself packing on a couple of extra pounds from November through January. There is nothing wrong with occasionally indulging in your favorite holiday treats. However, serious weight gain during the holiday season could be bad news for you. If you are thinking that you will easily bring your weight back down after the holidays, think again. Losing that holiday weight gain is harder than you think.

Mid-life Weight Gain and Holiday Weight Gain
According to medical studies, most people who gain weight during the holiday season fail to lose it afterward. Holiday weight gain may be playing a major role in the overall weight gain that people experience during adulthood. Holiday weight gain is even more detrimental for people who are already overweight to begin with. Studies have shown that people who are overweight tend to gain more pounds during the holidays than people of normal weight.

Exercising Can Be Difficult
A great way to shed those holiday pounds you gained is to increase your physical activity. This can be a challenge for many people. Lack of time or physical conditions are a couple of common factors that might stand in the way of your workout. You might simply lack the motivation to get moving. Your workout program does not need to be strenuous. Instead, you just have to commit to do it regularly. If work keeps you busy, try to squeeze in some gym time during the morning or after work. If you have joint problems or other physical conditions, try low-impact exercises like walking, swimming, or water aerobics. If you find exercise monotonous, get one of your friends to be your exercise buddy.

Unhealthy Eating Habits Can Last beyond the Holidays
Another serious consequence of holiday weight gain is that you may gradually adapt the eating habits that you've developed during the holiday season. Before you know it, you are having sweets for dessert every evening or you're eating too many snacks between meals. Resisting the temptation to indulge after the holidays will definitely take some work, so you should start with small steps. For instance, if you keep Christmas cookies in your desk at work, resist the urge to eat 1 every hour. Better yet, give them away to a colleague so you won't face the temptation anymore. If your pantry is still full of holiday snacks, refrain from opening it when you're hungry.

Stress and Emotional Eating
One reason why it can be challenging to lose holiday weight is due to the stress and emotions that the holiday season may bring, both of which can lead to overeating. Decorating your home in time, shopping for gifts, and organizing family visits can take a toll on you. Before you know it, you're eating a tub of ice cream in order to soothe your nerves. To effectively prevent holiday weight gain, it's important to look for other activities that can help you relax without gaining extra pounds.

Resolutions To Avoid

2012-01-03T00:01:00.000-08:00

Have you ever swore to lose fifteen pounds, but have trouble finding or sticking to a plan? This year, contact Bodies@Work. Yesterday we looked at ways to succeed at resolutions. If you haven't made you appointment with Bodies@Work for your complimentary consultation, what's stopping you? In the meantime, let's look at some inadvisable resolutions...

Fit Into Your High School Jeans Resolving to be healthy is one thing, but setting hard and fast weight loss goals makes them more difficult to achieve. It’s more reasonable to commit to a workout program, not a number on a scale or some denim that hasn’t been in style for years.
Completely Cutting Out Sugars and Starches  Drastically restricting what you eat is difficult, if not impossible for an extended period of time. Instead, give yourself small constraints, only eat homemade baked goods, or cut portions in half and you will start to see changes.

Now get in touch with Bodies@Work and get started on the new you! At Bodies@Work, I can help you to get the body you've always wanted, then what you do with it is up to you.

How To Make Resolutions Stick

2012-01-02T00:01:00.000-08:00

Write it down. Putting pen to paper is a great way to clarify what it is you want to accomplish. You can use a journal or just write a sentence on an index card that you tape to your mirror.
Manage expectations. It’s okay to break your resolution in the first week; you just have to be willing to get back on track. For many, January just isn’t the right time. Start fresh whenever you fall off the horse.
Get a trainer to do it with you. Everyone knows it’s easier to get in shape with the help of a trainer. Bodies@Work can help you work on your resolutions.
Revisit it. Making a resolution is easy... keeping up with it is another story! You’re going to have to review and revise your goals as you go throughout the year.
Be smart. Rather than just toss off a nonspecific resolution, set a smart goal. These goals are specific, measurable, attainable, relevant, and timely. If your goals have measurable and specific ends, you’ll meet them more easily.
Don’t remove, add. Replace bad habits with good ones. Framing your resolution positively will make you more likely to want to meet it!
Make it public. Tell people what you’re up to; you’ll be more likely to stick to it.
Stick to a schedule. To exercise more, build no less than three workouts into your calendar at a time when you know you’ll be able to actually do it.
Create a vision board. It might sound hokey, but having a visual representation of your goals can really help! Cut out images and phrases from magazines or download them from the internet. Write out your favorite inspiring quote. Grab some photos. Place them on a poster or corkboard and keep them in plain view.
Celebrate! The joy in resolutions is in the journey. Accept that this will be an ongoing process and celebrate yourself and your unique experiences. Follow these tips and you'll finally succeed in 2011.

Learn other ways to make a positive change by contacting Bodies@Work right away for your complimentary consultation.

Basic Training: Tip for January

2012-01-01T00:01:00.000-08:00

A new year signals change. Resolutions are made to become a better person. Be patient, smart,dedicated, and consistent. You will enjoy all the benefits of having a lean muscular body.

It's Easier to Gain Than to Lose Weight

2011-12-31T00:01:00.000-08:00

Wouldn't it be great if, after weeks of scouring all-you-can-eat buffets, gorging on fast food value meals, deep dish pizza, biscuits and gravy, chips, cupcakes, and donuts, you could easily get rid of the acquired calories and bulge just as enjoyably and quickly? Even those who eat more sensibly have this same problem. What's the answer?

Unless you have a condition that causes you to rapidly consume calories, you probably have wished for this many times. While in today's toxic food environment (food located almost everywhere) and lack of exercise, frankly, it's going to be hard to lose the weight as fast as you gained it. But it's not impossible.

With the right knowledge of nutrition and physiology, you can keep the scales more balanced in your favor by keeping in mind these important tips:

Three thousand five hundred calories (3,500) equals 1 pound of fat. Every time you eat 3,500 more calories than your body needs to carry on its basic functions (and it adds up fast), those excess calories turn into - yes, you guessed it - larger pants and dress sizes. Excess fat, carbohydrates, even protein and alcohol, are converted to fat storage.

Once fat cells are made, they're not going anywhere. Think of a skinny teen who starts to overeat in her late 20's and gains weight. When fat cells are created, they acquire veins and all the infrastructure body tissues need. When this lady finally goes on a diet and loses weight, the fat cells shrink - but they do not disappear. They are there ready and waiting to be "filled" for the next time she overeats. That's one reason that fat seems so easy to regain again. The "balloons" of fat are so easy to fill up the next time around.

The idea is to burn more calories than you consume. If you stay active and watch what you eat, this is not that hard. Keep this in mind: Burning calories takes place in every action we do - from just basic bodily functions that occur when you're asleep, to standing, sitting up, walking, and all other forms of activity. One problem I see people having is when they are trying to lose weight, they think, "oh, I'll just burn calories when I go on a walk or to the gym today" and they don't pursue more activity throughout the day. They erroneously feel that the lighter activities won't do any good or won't burn calories. This is not the case. All activity of any kind burns calories. Check out this nifty calories burned calculator: http://www.caloriesperhour.com/index_burn.php.

Our bodies are pretty much at our mercy as to how we treat them and what we put into them. Your body has to be in balance hormonally and physiologically, and some may even speculate spiritually, to burn calories healthfully and efficiently. Sleep affects hormones that control appetite and satiety. Stress affects how much we want to eat. Living in a balanced, peaceful state in which you keep your health and mental state in check at all times, as much as possible, will help you lose weight more efficiently.

We've heard it a million times so there's no need to delve deeply into this one: Eat more fruit, vegetables, lean protein. Eat less sugary, fatty junk food.

If these tips still do not help you lose weight almost as easily as you gained it, contact a Registered Dietitian in your area who specializes in weight loss and let him/her know of your goals and desires. These R.D.'s can help you customize a plan just for you.

Things You Didn't Know About Colds

2011-12-30T00:01:00.000-08:00

A sniffle, a sneeze—you know all about the common cold, right? Or do you? Below are the results of some research I did to dig up some surprising things you may not have known about catching and recovering from the common cold.

1. It Takes About 48 Hours To Infect You & Make You Sick.
That scratchy throat and runny nose that’s coming on? Think back to where you were 48 hours ago. Chances are, that’s where you picked up your cold virus. Experts say that it takes about two days for a cold to embed into the lining of your cells and produce symptoms. Baffled by whether you've come down with the flu or with a cold? While no one can predict how an infection will progress—and sometimes even experts are fooled by colds masquerading as the flu—you can use this rule of thumb from Ron Eccles, BSc, PhD, DSc, director of the Common Cold Centre at Cardiff University in the U.K.: "Cold viruses do not usually cause fever in adults," he says. "Sudden onset, fever and cough are the best predictors of influenza."

2. The Best Cold-Fighting Weapon May Be Your Tennis Shoes.
Your medicine cabinet may be stocked with the latest cold-fighting medicines, but when it comes down to it, experts say the best way to protect yourself isn’t with a pill, but by breaking a sweat. Appalachian State University researchers have studied how the immune system and viruses are affected by exercise, and the findings are fascinating: Any exercise, however limited, is great. The researchers say that if you really want to ward off colds this winter, you’re best off working out at least 5 days per week—but no marathon-training is required. A brisk 30-minute walk 5 times per week does the trick to cold-proof your immune system. "Mild exercise is good as it moves the blood around the body and also moves the immune white cells around to search for infection," says Dr. Eccles.

3. Late Nights Could Be Contributing To Your Sniffling & Sneezing.
How much sleep did you get last night? If it was fewer than seven (7) hours, you’re three times more likely to catch a cold, say researchers at Carnegie Mellon University, whose study was published in a 2010 issue of the journal Archives of Internal Medicine. It’s also important to use your time in bed wisely—meaning, when you're in bed, sleep. The researchers call it “sleep efficiency.” For instance, study participants who spent less than 92 percent of their time in bed asleep were at least five times more likely to pick up a cold virus than those who fell asleep quicker and stayed asleep longer. To get more shut-eye, sleep experts recommend banishing the TV as well as night lights, which can distract and impede your sleep cycles.

4. A Tall Glass Of Orange Juice Isn't A Cold Cure-All.
When you start to feel the first signs of a cold coming on, what do you do? If your first response is to load up on orange juice in hopes of boosting your body’s vitamin C levels, you might reconsider. A major review of more than 30 studies conducted by researchers at Australian National University and the University of Helsinki say that for the majority of people, vitamin C does nothing to prevent or reduce the symptoms of a cold.

Disappointing, yes. But there’s a caveat. If you’re under a lot of stress, or are putting your body to the test—for example, training for that marathon—a daily dose of 200 mg of vitamin C may reduce your chances of catching a cold by about half. To get more C naturally, load up on these foods: oranges and citrus, of course, and also papaya, broccoli, tomatoes, red peppers and kiwi.

5. There’s A Flower That May Help Fight Cold Viruses.
You’ve probably heard of echinacea, a plant with a stunning pink flower, which is believed to help boost the immune system. University of Connecticut researchers put the theory to the test recently, and after studying more than 1,600 people, they reported that not only did echinacea cut the chances of catching a cold in half, but also those study participants who took it reduced the duration of their colds by about 1.4 days.

Should you supplement with echinacea? It’s worth a try, says Dr. Eccles. "As it is a natural product, it is not possible to standardize the medicine, so, like buying wine, get the best quality from [herbal supplement makers] who have been in the business for a while.”

6. How Long Does a Cold Last?
This is a question that can never be answered in definite terms and very accurately. Its duration can vary quite erratically depending on various factors like the respective person, location, care taken, etc. When symptoms appear, they will be more severe during the first three to four days. This period is considered to be the most contagious phase. But the person who has suffered the cold can pass on the virus for up to three weeks after the symptoms appear. In normal cases, the cold symptoms may subside within five days to seven days, but in some people it may take up to two weeks to clear up. If proper care is taken, obviously it will subside and go away faster.

7. A Cold Virus Could Make You Fat.
Could you blame that extra 15 pounds you’ve gained on the cold you got last spring? It may not be a far-fetched idea, according to researchers at Rady Children’s Hospital in San Diego. In their study of children, published in a 2010 of the journal Pediatrics, they found that kids who had been infected by adenovirus 36, a common cold virus that causes typical cold symptoms and sometimes gastrointestinal issues, were, on average, 50 pounds heavier than children who hadn’t been infected by the strain, suggesting that a viral infection may cause excess weight gain. While researchers aren’t implying that all cold viruses—even this particular one—cause lifelong weight problems, it's some extra incentive to stay healthy this season, right?

8. Hot Drinks Can Help Zap The Symptoms Of Cold Viruses.
Your mom was right—tea and hot soup may be the keys to feeling better when you're hit with a bad cold. According to a study published in a recent issue of the journal Rhinology, researchers in England say that simply sipping a hot beverage can provide immediate and sustained relief from your worst cold symptoms, like coughing, sneezing, runny nose, sore throat, and fatigue. The researchers tested hot beverages versus room-temperature drinks and found that the warmth in a cup had soothing, feel-good properties. Your new feel-better-fast remedy: herbal tea with a squeeze of lemon and one teaspoon of honey, which has also been proven to soothe sore throats.

9. An Ingredient Found In Breast Milk Can Make You Feel Better Fast.
It turns out that an ingredient in breast milk (that you can find via supplements—whew!), may help your most intense cold go away. “A derivative of lauric acid, monolaurin, is a fatty acid found naturally in breast milk,” explains Tom Bayne, DC, a practitioner with ChicagoHealers.com. “It is known to decrease symptoms of the flu and fatigue.” You can find monolaurin supplements at any health food store or vitamin shop and at most pharmacies. As with all natural supplements, talk to your health care provider about the right dosage and whether there are any drug contraindications to keep in mind.

10. The Average Person Gets 200 Colds In His Or Her Lifetime.
According to estimates, by your 75th birthday, you’re likely to have suffered through 200 colds—that’s two years of your life sneezing! And while children typically get between four and eight colds per year, older people get a break from them. Experts believe this is due to the fact that most elderly people have already been exposed to the majority of cold viruses circulating. But, adds Dr. Eccles, a new virus can be devastating to the elderly, often manifesting in upper respiratory illness.

11. Colds Are Really Not That Contagious.
We hear so much about the dreaded rhinovirus that most people think a mere handshake with a sick person is going to send them coughing. Not true, say experts. Recent research by the Cardiff University Common Cold Centre found that when healthy people were put in a room with cold sufferers, it was “remarkably difficult” to spread the infection from one person to another. In fact, the cold virus has to have the ideal conditions when hitting your body to infect you. “Colds are not very contagious, and most colds are caught at home from kids and partners from prolonged and close contact,” says Dr. Eccles. In other words, no need to don a mask in public—just use common sense.

Holiday Weight Loss Tips — Do They Work?

2011-12-29T00:01:00.000-08:00

We're in the midst of the holiday season. That means parties, big family dinners, and sweets tempting you from every corner. The holiday season can be full of joyous experiences. It can also be a truly stressful time, bringing with it the fear of stepping on the scale once after the New Year rolls around.

Most people gain between 1 and 10 pounds during this time of year. The weight you gain during the festive season often turns into an unwanted gift that can't be returned. Researchers from the National Institute of Health (NIH) and the Medical University of South Carolina studied 195 people and found that nearly a year later 85% of the participants still had not lost that extra weight. That means that even if you only gain 2 pounds during the holidays, if you consistently do that year after year you'll be 10 pounds heavier in just 5 years. The study also found that overweight and obese participants gained the most weight during the holiday study, compared to others.

Even small amounts of excess weight carry risks to your health, so avoiding weight gain altogether is the smart solution. An ounce of prevention is worth a pound of weight gain. Preventing the increase in weight is a lot easier and better than actually gaining weight and trying to take it off again. That may sound easier said than done. There are no shortages of holiday weight tips being echoed throughout TV, radio, Internet, and print. People still tend to gain some weight during the holidays. That doesn't have to be the case. Let's put some real-world reality into these tips to actually make them useful. There are reasonable ways to alter your behavior so that you can still enjoy yourself without becoming an unofficial member of the holiday weight gainers club.

Don't abandon your fitness regimen during the holidays. It sounds easy enough, but even devoted exercisers can fail. During the holidays, time gets overtaken by holiday shopping, decorating, and family get-togethers. Just because you abandon your normal workout regimen doesn't mean you can't stay fit. Schedule just 10 minutes per day for exercise. Put it on your calendar so you won't brush it aside. Ten minutes a day can be enough to prevent gaining a few pounds.

Exercises to try: brisk walks, strength training with dumbbells, resistance band exercises.

Allow indulgences, but limit them. Moderation is the key, but in reality, how many of us can stop ourselves from eating more than one cookie or resisting all the different types of homemade deserts at a family party? The key here is to remind yourself that if you eat a piece of pie, you haven't destroyed your healthy eating for the entire day. You can't use that excuse to allow for a free-for-all. To keep yourself in check, write down each indulgence you have. If you write it down, you will see in black and white exactly what you are consuming and that should be enough of a reality check to keep you on track. You may even want to consider posting your indulgences on a public webpage that your friends and family view. Revealing this to others may further help keep you in check.

Stay out of the kitchen. For those who find joy in baking treats during the holidays, this tip doesn't sound very fun. Instead of placing police tape across your kitchen doorway, have fun baking, but give the goodies away. As soon as you bake, place your items in containers. Give the containers to friends and family, or better yet, to a good cause like Special Delivery. Another option is sending them to troops through Soldier's Angels or Treats For Troops.

Avoid overindulging at holiday parties by eating sensibly throughout the day and avoiding the high fat foods at the buffet. No matter what time of year, you should always strive to eat 4-6 balanced meals per day. That helps to maintain a healthy weight. This can be difficult on a good day. When the busy time of the holidays rolls around, it becomes more and more challenging. With a little planning, it doesn't have to be impossible. Plan 1 hour per week that you can take time at the grocery store and stock up on some healthy but quick foods. Try organic frozen meals you can heat in the microwave oven, roasted chicken from the prepared foods section, and pre-cut vegetables.

When faced with a holiday buffet bursting with tempting foods, try this plan... first go through the buffet line and pick only the most healthy options: vegetables with a small amount of dip on the side and chicken (not fried) dishes. Eat those, then wait at least 10 minutes before you allow yourself to hit the buffet line again. This time choose just 2 less healthy options (get small portions) and allow yourself to eat those. Wait 20 minutes and drink 2 glasses of water during that time. Hopefully you won't feel like returning to the buffet line, but if you do you shouldn't be too hungry and therefore should have more willpower by then.

Ensure that you eat 5 or more servings of fruits and vegetables a day. This proves to be challenging for most people. These days you can become very creative with the foods you eat to satisfy your 5 servings. Your best options are eating raw fruit and vegetables throughout the day — bananas, apples, carrots, salad. But if that just isn't going to work for you, try out some of the new fruit-and-vegetable juice blends that give you both a fruit and vegetable serving in a single glass. Also, there are fruit strips that are made of 100% fruit. You can even find snap pea chips these days. Some soups have full servings in them as well.

These 5 tips give you real world suggestions that you can do, while still fully enjoying the holiday season. There are no more excuses. Follow these tips and you should find yourself picking a new resolution come January, because there will be no need to resolve to lose holiday weight.

Why You Might Spend New Year's Eve At Home

2011-12-28T00:01:00.000-08:00

“New Year’s Eve is for amateurs.” You may have heard those words, perhaps even said them yourself. But as the calendar creeps closer to December 31 and you have no solid plans, does it feel right to you? Does the idea of sitting home watching TV leave you feeling like a loser? Well, it shouldn’t. There are reasons to actually plan to spend New Year’s Eve at home.

It takes a strong, self-respecting person to say: "That night is just for me" or "That night is for me and my significant other only." It really only has importance if you give it importance. Animals have no concept of New Year’s. It is a completely social construct. Of course, if you’re a person who really enjoys a good party, go ahead. You might have a great time and naturally possess a good sense of limits and balance. You know that champagne and other indulgences are available 365 days a year, so there is no reason to try to consume it all at once, right?

Unfortunately, the axiom about amateurs doesn’t come from nothing. The National Highway Traffic Safety Administration (NHTSA) says that fatalities from alcohol-related crashes in the 12-hour span between 6 p.m. on December 31 and 6 a.m. on January 1 nationally is around 50 people. Any comparable time periods after this holiday see about 20 deaths. For every death on the highway there are probably several thousand alcohol- or drug-related errors of judgment of the non-fatal kind. You may have even witnessed a few. Perhaps there was a New Year’s Eve in your past that you do not want to repeat. Maybe you just want to start the New Year with a truly fresh perspective. Here are a few ways you can enjoy the holiday without being too much of a "party animal" on December 31:

What might compel someone to take an alternative approach to New Year’s Eve?
Maybe it's a day you choose to be introspective, stay home alone or with people you want to spend it with. It’s not about being with a bunch of crazy drunk people that you will likely never see again. It’s a day to look at your life over the last year, to be thankful for the good stuff and release and let go of the not-so-good stuff.

Some of you might actively avoid partying, for good reason. If the day happens to be an anniversary of something really bad, a death perhaps, an accident, a blow-up, then yes, it could be very useful to soft-pedal or ignore the day.
What significance do you attach to the date, if any?
Some people don't think it’s important to mark New Year’s as a milestone. After all, it is just another day. It only has relevance because society has given it relevance. New Year’s means something to you because you want it to mean something. Yet, there may be good reason to mark it. Our lives sometimes seem to be moving in fast forward. Sometimes we need to stop and look back, to make note. That way we appreciate how far we've come or what we've accomplished.
How important is it that you spend the evening with one or several people?
There is no right or wrong answer to this. You can choose one way one year, and another way the next year. Unless you are just antisocial, you can enjoy this time alone. People with really high self-esteem know that happiness is an internal job, so you choose to be alone and look within yourself. Factoring out bad behaviors of others might be a good idea, too. You may not think it's important at all to be with others on New Year’s Eve. You can carve out a night exactly the way you want it to be. No one chooses where you go or what you do except you. No one can ruin your night by puking on your favorite shoes, spilling a drink on your new shirt, or getting drunk and hooking up with someone and leaving you stranded.
What are some alternative activities you would consider doing?
For some, the biggest, scariest challenge is spending time alone. It’s important though. Ask yourself, “Who is on your Wall of Inspiration?” By that I mean it helps to have heroes or people you admire and respect. Because thoughts become things, what we think about, focus on, and feel passionate about, we create and attract more of. Some call it the Universal Law of Attraction. The people we admire and who inspire us, are models of what’s possible. They possess the attributes we most admire and aspire to. Tapping into that can pull you forward into the best possible vision of yourself and your life.
How do you answer the age-old question, “What are you doing New Year’s Eve?”
Be prepared for others to look surprised and maybe even make degrading comments. Be strong, use a sense of humor, and say, "Been there, done that."

My answer is this: "We're staying home, having a pizza with a movie, and creating the year we want."

It's a great time for you to get some perspective on the things you want to accomplish in the coming year. Make it your favorite day get clear and get a jumpstart on the awesome year to come.

It seems like if you want to go out and meet someone who is self-actualized, maybe New Year’s Eve isn’t the right night. Because that person will be at home, thinking, planning, and staying out of accidents. Perhaps that person is even spending the evening reading Bodies That Work^(TM) with Coach Cory.

Holiday Nutrition Support

2011-12-27T00:01:00.000-08:00

Manuel Villacorta (MS, RD, CSSD) is one of the leading nutritionists in the San Francisco Bay Area. Through his articles and weight loss challenges, Manuel has helped many people achieve a new relationship with food. Now, he has introduced Eating Free, a new program that he believes will help users manage not only their weight, but their lifestyle.

"The average American gains between one and 10 pounds over the holidays," Manuel warns us. In order to combat this, Eating Free is designed for the way people really live—going to parties, having drinks with friends, and having fun. “This freedom helps people keep the weight off for the rest of their lives.”

Here's how it works: Using your desktop computer, laptop, handheld device, or phone app, you begin by completing a simple online questionnaire, which generates a customized weekly (as opposed to daily) nutrition plan. Each day, you record your food consumption online using a simple series of drop-down menus. Eating Free guides you to make the right decisions for your meals. If you overeat, it auto-corrects your plan to ensure that you stay on track with weight loss.

You get access to recipes and sample menus, daily emailed tips, weekly radio podcasts, and monthly webinars led by Manuel himself. The entire package is valued at over $500 per person, which includes personal coaching. Those of you who use Twitter or Facebook can follow Eating Free.

Ways to Post-Holiday Detox

2011-12-26T00:01:00.000-08:00

The holidays are almost over and you're probably feeling like the rest of the country right now: bloated, tired, and a little heavier. Instead of going on a crash diet to start feeling like your pre-holiday self, follow these tips to post-holiday detox in a healthy way.

Break Your Sugar & Salt Habit. If you feel especially bloated, cutting out extra sugar, refined carbohydrates and salt is your first step to getting back to your usual self. Do this for at least 3 days to get back on track and give your system time to reset.

Load Up On Produce. Detoxing is all about getting the bad out and the good back in. After the holidays, challenge yourself to eat 7-12 servings of fruits and vegetables every day. Make clean food the bulk of your eating program. Get a variety of produce to ensure that you're getting all those vitamins and minerals you probably skimped on over holiday break.

Start Off Easy At The Gym. You're probably gung-ho about working out right now and think a killer workout is what it will take to get you back on track. I recommend easing back into the gym. It's better to do a little bit every day when you go to the gym. Push yourself too hard and you'll be so sore that you can't move for days.

Make Water Your New BFF. Hydration is the name of the game when it comes to post-holiday detoxing. Sip on water throughout the day, trying to get at least 64 ounces. Water helps flush out toxins and helps your body eliminate waste. A good rule of thumb is to divide your total body weight in half, and drink that many ounces. (For instance: 150-pound person should drink 75 ounces of water.)

Ignore The Scale For A Few Days. Because of all the extra holiday goodies, which included added sugar, salt, and fat, you're probably a few pounds heavier than normal. Instead of stepping on the scale and feeling down about that number, just forgo the scale. Detox first, then weigh yourself in about a week. You'll probably be back to your normal size.

Extreme detox protocols aren't necessary to get back on track after the holidays. I don't think they are healthy for your body. It's also not healthy to beat yourself up over what you ate and those workouts you may have missed.

Today is a new day. Appreciate the holidays for what they are and get back on the healthy track.

A Holiday Wish

2011-12-25T00:01:00.000-08:00

1. Always try to help a friend in need.

2. Believe in yourself.

3. Study

hard.

4. Give lots of kisses.

5. Laugh

often.

6. Don't be overly concerned with your weight, it's just a number.

7. Always try to see the glass as half full.

8. Meet new people, even if they look different to you.

9. Remain calm, even when it seems hopeless.

10. Take lots

of naps.

11. Be weird whenever you have the chance.

12. Love your friends, no matter who they are.

13. Don't waste food.

14. Relax.

15. Take an occasional risk.

16. Try to have fun every day...

it's important.

17. Share a joke with friends.

18. Fall in love with someone...

19. ...and say

“I love you”

often.

20. Express yourself creatively.

21. Be conscious of your appearance.

22.Always be up for surprises.

23. Love someone with all your heart.

24. Share with friends.

25. Watch

your

step.

26. Things

WILL

get better.

27. There is always someone who loves you more than you know.

28. Exercise to keep fit.

29. Live up

to your name.

30. Seize

the moment.

31. Hold on to good friends; they are few and far between.

32. Indulge in things you truly love.

33. Cherish the weekends.

34. Pray

every

day...

… close your eyes ...

35. … and

smile

every day.

Happy Holidays and best wishes for the New Year.

Healthy Holiday Food Guide

2011-12-24T00:01:00.000-08:00

Mixed Nuts or Olives?
The Better Choice: Olives
Like olive oil, olives are high in monounsaturated fats, which help lower cholesterol. They're also low in calories. Each olive has only about 5 calories and less than a gram of fat, while one pecan, for instance, has almost 14 calories and nearly 2 grams of fat. Though you can toss back numerous nuts almost too easily, olives often require a little more work. When you're left with a plateful of pits, you'll know exactly how many you've put away.

Nuts are also high in monounsaturated fats, and they're a good source of fiber and arginine, an amino acid that helps keep your blood vessels relaxed and open.

Soft or Hard Cheese?
The Better Choice: Soft Cheese
Brie is hardly a health food, but some soft cheeses (like Brie and goat) are slightly lower in calories than hard cheeses (like Cheddar and Gruyère). A 1-ounce serving of Brie―about the amount you'd put on 2 crackers―contains 94 calories; 1-ounce of Gruyère has 117 calories. While all cheese is high in fat―most of it the artery-clogging, saturated kind―soft cheeses have a tiny bit less fat than hard (8 grams in an ounce of Brie, 9 in an ounce of Cheddar).

You'll get a slightly bigger dose of calcium from hard cheese. A serving of Gruyère packs 286 milligrams of bone-strengthening calcium, while a serving of Brie contains a mere 52 milligrams.

Cheese and Crackers or Crudités and Dip?
The Better Choice: Crudités and Dip
A platter of nutrient-rich vegetables wins over a saturated fat-filled cheese board. But even here some offerings are better than others. Go with colorful vegetables, like red peppers, carrots, and broccoli. Filling your plate with such a mix guarantees that you're eating a wide variety of vitamins and antioxidants.

If the dip contains sour cream or mayonnaise, you'll be scooping up lots of extra calories and saturated fat along with every bite. So don't double-dip.

Pigs in a Blanket or Mini Quiches?
The Better Choice: Mini Quiches
Both are high in saturated fat, cholesterol, and sodium. When forced to choose the lesser of 2 evils, the nutritionists agree that quiche has more redeeming qualities―including some calcium from the cheese, high-quality protein from the eggs, and perhaps some extra nutrients from any vegetables that are mixed in. The pig in a blanket option is a highly processed meat packed with additives. The "blanket" is a refined carbohydrate often made with trans fats.

Mini quiches can also have crusts that contain trans fats. Probably best to enjoy one, then go back quickly to the crudités.

Roast Beef or Ham?
The Better Choice: Roast Beef
Roast beef is less processed, contains about half as much saturated fat, and has 3 times as much iron. It's also rich in B vitamins. Both meats are great sources of protein, but the ham has almost 3 times as much sodium.

Research has linked red-meat consumption with an increased risk of colon cancer. One study published last year in the Journal of the American Medical Association showed that women who ate 2 or more ounces of red meat a day were 30%-40% more likely to develop colon cancer than those who ate little or none. Whichever option you choose, eat it sparingly.

Sugar Cookie or Gingerbread Cookie?
The Better Choice: Gingerbread Cookie
The average sugar cookie has about twice as many calories as a gingerbread cookie, thanks to large amounts of butter. Anything that tastes buttery and has that nice, delicate texture is going to be really high in calories. Sugar cookies are also twice as high in saturated fat.

The gingerbread cookie may have fewer calories, but they're still empty calories. Best not to put your hand in the jar too many times, regardless.

Cocoa or Eggnog?
The Better Choice: Cocoa
Eggnog and cocoa are made with real milk. Both have lots of calcium, about 300 milligrams in eight ounces. Eggnog, as the name implies, also contains eggs and sometimes heavy cream and brandy, which translates into about 300 calories and 12 grams of fat in a 5-ounce serving. Cocoa, even when it's made with whole milk, has only half the calories of eggnog. Cocoa also contains potent antioxidants called flavonoids that help prevent arteries from clogging and keep blood platelets from sticking together.

Most cocoa is the instant variety, which contains less protein, calcium, and flavonoids and more sodium and sugar than homemade.

Candy Cane or Chocolate Kisses?
The Better Choice: Candy Cane
There are plenty of good reasons to select the cane over the Kiss. Granted, a candy cane is pure sugar, with no real nutritional value, but as indulgences go, it's pretty mild. "It lasts a lot longer than a piece of chocolate, so it will keep you away from the candy dish for quite a while," says registered dietitian Kristine Clark. A candy cane contains about 55 calories and no fat, while five chocolate Kisses contain 127 calories and seven grams of fat. Peppermint also gives you a lift and freshens your breath. Both are good selling points at a party.

If the Kisses are dark chocolate, you will be consuming flavonoids, which will help to offset the artery-clogging extra fat.

Women: Big Boned

2011-12-23T00:01:00.000-08:00

When it comes to changing your body there is a lot you can do with what you've been given. In the end, you are still stuck with your genetics. Good news, though. You can change the shape of your body through specified nutrition, precise training techniques, adequate rest for recovery, and positive thinking, to ensure proper muscle growth. To do this, you need to identify your personal characteristics. There are 3 main body types:

The Ectomorph--Better know as the hard-gainer
The Mesomorph--Referred to as the genetically gifted
The Endomorph--Known as the big-boned

Rarely is someone specifically one or the other of these 3 main body types. Many times people will be a mixture of categories, possessing traits of 2 or more. There are also 6 subcategories to the 3 main ones:

endo-ecto
meso-ecto
endo-meso
ecto-meso
meso-endo
ecto-endo

The focus of today's post is the endomorph, those who are big boned and have a difficult time trimming down.

We are assigned our genetics at conception. A number of factors influence them, such as

insulin response
metabolism
length of your limbs
muscle insertions
type and number of muscle fibers
joint size
fat cells
hormones
digestive responses

Build a Feminine and Muscluar Body
Endomorph
The endomorph is large, has a wide bone structure, high waist, and a slow metabolism. This body type is round and soft, and has small hands and feet. The limbs are short, with the upper arms and legs larger than the lower part of the arms and legs, making the physique appear somewhat stocky. General weight gain and muscle gain are easy, though fat loss is slow and difficult. The endomorph stores more body fat, which hides muscle gains. The goal for the endomorph is body fat reduction and muscle retention. The working factor to produce results is to increase the metabolism with exercise and proper nutrition.

Resistance Training
Resistance training should involve hitting each muscle group once or twice a week with moderate to high intensity and no more than a minute rest between sets. The idea is to boost your metabolism. A wide range of variety in your training and changes in your program every 6 weeks helps to keep your body in shock and responding. This body type is best to choose 3 different exercises per body part and shoot for 4 sets in the 12-15 repetitions range. Shocking principles work well too, such as drop sets, super sets, negatives, twenty-ones, static training, etc. Always keep your body off guard with your training for continual progress.

Example of Weight Training:
Monday: Chest, shoulders, triceps, and abs (light cardiovascular exercise)
Tuesday: Cardiovascular training
Wednesday: Legs and calves
Thursday: Cardiovascular training
Friday: Back, biceps, and abs (light cardiovascular exercise)
Saturday: Cardiovascular training
Sunday: Off

The cardiovascular exercise done after your training is optional. I recommend it for fat loss.

Muscle Building Secrets For Women
Cardiovascular Training
The endomorph needs frequent cardiovascular training sessions to help promote fat loss. Your focus should be on aerobic conditioning. Engage in cardiovascular exercise 4-6 times a week for 45-60 minutes. Usually, the endomorph is a sugar burner and will find that doing long duration cardiovascular exercise at a moderate pace works well.

Another cardiovascular variation that can be implemented once or twice a week is High Intensity Interval Training (HIIT). This is just a form of cardiovascular training where you vary moderate and high intensity. For instance, walking for 2 minutes, then light jogging for 2 minutes. Keeping this back and forth cardiovascular rotation works well. It prevents cardiovascular-adaptation and keeps your body off guard. If cardiovascular exercise and strength training are performed during the same session, the cardiovascular exercise should be incorporated after resistance training.

Nutrition
Nutrition is important for the endomorph. This body type should be cautious of high complex carbohydrate intake, although carbohydrates are needed. The endomorph should eat smaller, more frequent meals to keep your blood sugar level stable and your metabolism high. Carbohydrate-cycling works well for this particular body type. It is important to never skip meals. Doing so will only slow down your metabolism.

Your goal is to ingest one gram of protein per pound of lean body mass and 1-1.5 grams of carbohydrates per pound of body weight and lower the carbohydrate amount slightly each week. Keep your fat intake at 20% and increase it slightly when you decrease complex carbohydrates. The best way for this body type to get the excess weight off is to eventually bring your carbohydrates down to the lower end of the spectrum. This body type should include a wide variety of non-starchy vegetables, complete protein, and some essential fatty acids. Have one simple/complex carbohydrate meal 20 minutes following training for proper muscle recovery and nutrient transportation.

Conclusion to Big Boned
Even though you may be big-boned, it's not a prison sentence. Knowing your body type is the first step, then making appropriate adjustments to your program can make successful changes in your body.

Cory Russo, ACE-CPT helps people just like you with your nutrition and training to get that drop-dead, head-turning body you've always wanted.

Protein Powder: How to Pick the Best

2011-12-22T00:01:00.000-08:00

Protein’s are the building blocks required to repair and grow muscle tissue when participating in any type of activity that breaks down muscle tissue including progressive resistance training. Examples of common protein rich food’s include chicken, beef, eggs, fish, and of course supplementary protein sources known as protein powders.

There are protein’s found in grains, starches, and nuts, but the majority of protein’s found in these sources are not considered to be "essential" protein’s and their bio-availability is not as high as what can be found in the meat groups. When calculating your daily protein needs, it is best to only count the "complete/essential" proteins.

Typically to gain muscle mass or to lose body fat, you have to keep your protein intake high. A good rule of thumb to calculate protein for lean muscle gain is to multiply your lean body mass by 1-1.5. Then you would divide that intake into 5-6 meals over the course of your day. For anyone who is a beginner to this concept, the thought of eating 6 chicken breasts a day or 8 whole eggs each meal can seem like a daunting task. There is an alternative to eating 6 whole food protein sources a day that is guaranteed to deliver results just as good.

Great tasting protein powders
The alternative is to ingest 2-3 protein powder’s in the form of a protein shake. There are several advantages to consuming 2-3 protein shakes in place of whole food protein sources throughout the day. They include:

Convenience
Faster absorption for post-workout protein requirements
Better absorption and digestion
Constant flood of amino acids at all times

By now it should be clear that including a good protein powder in your eating plan is a very beneficial way to ingest your daily protein requirements. The tricky part is trying to pick a GOOD protein powder that will contribute to muscle gain and not break the bank.

Here is how I pick a good protein powder.
Mass Gainer VS Protein Powder
You need to understand that not all protein powders are created equal. There are powders that are known as mass gainers. A mass gainer is basically a powder that includes protein's, carbohydrates, and fats. Although, all three of those macronutrients are required in your eating plan, when picking a protein powder, a person should never purchase a mass gainer if they really only want a protein powder.

Beginners often make the mistake of purchasing one of these so called protein powders not knowing that they are also consuming much more than just protein. This may contribute to excess fat gain due to the excess calories. When choosing a powder, make sure it has the following:

Low fat (1-5 grams is ok)
Low carbohydrate (1-5 grams is ok)
High protein (normailly about 20-30 grams per servings

The Test of Time:
Another factor to consider when picking a protein powder is to find out how long that company or product has been on the market. My general guideline is to only consider products that have been around for at least 3 years and have received positive feedback. Normally, if a product lasts this long it is because it is a quality product that people continue to purchase because it works.

Natural and Pure Powders:
The quality of a protein powder, in my opinion, is more important than the total quantity of protein. Always look at the label when deciding on a protein powder and make sure it doesn’t contain any more that 7-10 ingredients. Try to find a powder with more natural ingredients. Typically if you have a hard time pronouncing all the ingredient names, that might be a sign to put that one down and look for another one. When choosing a powder it is also important to never get pulled in by advertisements that state it has so-called added ingredients that will promote even more muscle growth. Supplement companies use a dirty little tricks where they will include small trace amounts of an extra ingredient that may be helpful in promoting more muscle gain on its own, but the amounts they include in their product are not enough to make a significant difference. When they do this, the price is normally inflated and not worth considering.

Concentrate, Isolate, or Casein?
There is lots of debate as to which type of protein is the best to ingest. To make this simple, here is what you need to know. In my experience, I have tried them all at different times and have found that it really doesn’t make a difference. Of course, that is just my opinion. If you have the money and you truly believe the type of protein will make or break your results, then here is a basic guideline.

Concentrate: This is a good source of protein powder that is absorbed at a moderate pace. Typically it is good to include this type between meals.

Isolate: This type of protein is more rapidly absorbed and is recommended to have immediately following a workout to shuttle proteins and amino acids into your starving muscle cells.

Casein: This one has a longer digestion period, more so than concentrate or isolate. Serious strength trainers normally include this type of protein as their final meal before bed. It provides a constant flood of amino acids throughout the night as you sleep.

Stay Away From The Hype:
Supplement companies are notorious for hyping up their products with unrealistic claims and promises. DO NOT buy into the hype of major companies that price their product above and beyond what you really need to pay. I am not saying their products are not good or that you will not see results with them. They are just not worth the cost they are charging. Take the time to compare ingredients and company track records. Do not let the hype influence your decision. I get my protein powder from a very generic company. The packaging is simple and there is not any excessive marketing tactics behind the product. The product is simply composed of high quality ingredients and I trust the company. That’s all that matters.

Exercises to Avoid if You Want to Build Muscle

2011-12-21T00:01:00.001-08:00

When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle quicker with compound weight training exercises. Any muscle building program that focuses on machines and isolation weight training exercises is a complete waste of time. Below are the worst weight training exercises on the planet and should be avoided at all costs if you want to build muscle more efficiently.

Smith Machine Squats: Squats are one of the best weight training exercise you can do in order to build muscle efficiently. When you do them on a Smith machine, you're making a huge mistake. Squatting using a Smith machine is very hard on your knees and causes you to develop what is known as a "pattern overload syndrome." The smith machine isolates your legs, while taking your trunk out of the movement. In a normal free weight squat your lower back and abdominal muscles must stabilize the weight and every muscle group in your body must work in unison. This is how your body naturally functions, as a unit, never in isolation. This can lead to severe imbalances and injuries.

Leg Extensions: Compound weight training exercises are the best muscle building exercises there are. Leg extensions are an isolation movement, which do very little to build muscle. This movement also creates shearing forces on your knee and should be avoided at all costs.

Abduction/Adduction Machines: This is the one where you sit with your legs spread and strapped into the machine. You perform this weight training exercise by opening up or spreading your legs and then closing them. This is another isolation movement which will do nothing to build muscle. On top of that, you will look really silly doing it.

Abdominal Crunch Machines: Your abdominal muscles never work in isolation in the real world. In fact, your abdominal muscles do not ever contract consciously. They contract unconsciously as a way to protect your spine. Your abdominal muscles never work without the use of your hip flexors, yet these isolation crunch machines are specifically designed to take your hip flexors out of the movement. For these reasons, this is a very ineffective weight training exercise for building muscle.

Ab Roller Devices: This apparatus is a version of the aforementioned crunch machines and is another useless piece of equipment. This device takes your neck completely out of the movement, which is exactly what you don't want to do. Contracting and/or flexing the muscles of your neck during an abdominal crunch is exactly what you want to be doing and is physiologically correct. Just don't dwell on your neck during your sets. These devices are another waste of time in your quest to efficiently build muscle.

Smith Machine Bench Press: The bench press is a great muscle building exercise, but doing it in the Smith machine is not a good idea. Much like the Smith Machine Squat, this exercise will cause you to develop a "pattern overload" and will lead to injury. Pressing on the Smith Machine isolates your pectoral muscles and anterior deltoids. It completely eliminates the use of the stabilizer muscles, such as your rotator cuff. This will lead to imbalances that can transfer to serious shoulder injuries. You can’t build muscle when you are injured.

Bench Dips: This is another weight training exercise that I did for many years and now regret. I routinely did this exercise with a 45 pound plate on my lap. Little did I realize at the time that bench dips put your shoulders in a very dangerous position and can eventually lead to serious problems. While this exercise is useful in building muscle it is also dangerous. If shoulder safety is a concern for you, I recommend that you avoid this exercise and stick with parallel bar dips for building your triceps muscles.

Concentration Curls: When it comes to weight training and building muscle, everybody’s favorite bodypart is biceps. Chin-ups and barbell curls are the best weight training exercises for building huge biceps. Concentration curls are not. This is a pure isolation movement which supposedly puts a "peak" on your biceps. The only problem with that is the fact that it is physiologically impossible to peak your biceps. Muscles grow evenly along the entire length of the tissue from origin to insertion. When looking at the effectiveness of an exercise one of the key determinants in the results that it may produce is the amount of weight that can be lifted. In a concentration curl it is very difficult to lift a great deal of weight and thus it renders the movement ineffective. If you want to build huge biceps, avoid concentration calls.

Bench Press to Your Neck: This was a big favorite muscle building exercise of Larry Scott and Vince Gironda. It was supposedly a great muscle building exercise for your upper or clavicular pectoral muscles. The problem with this movement is that it will absolutely destroy your shoulders and can easily lead to a tear in your pectoral muscles. This is one movement that you should stay very far away from in your quest to build muscle.

Old School Pec Dec: This is the supposed muscle building exercise machine which has you bend your arms ninety degrees while externally rotating. You place your arms on the pads and then proceed to bring the pads together in front of your body. This is not only dangerous for your shoulder, but is absolutely useless and will not build muscle at all.

Knee Break Squats: As mentioned earlier, the squat is the best weight training exercise there is for building muscle. Some trainers and coaches have advocated initiating a squat by first breaking at your knees rather than your hips in an effort to put more stress on your quadriceps muscles. The problem is that this also puts unnecessary stress on your knees and severely limits the amount of weight that can be used. Squats should be initiated by first breaking at your hips and sitting back and down, not by breaking at your knees and pushing your knees forward as you descend.

These weight training exercises were listed in no particular order. Unfortunately there are many other weight training exercises that are performed on a regular basis, that are also useless and dangerous. Those listed above just so happen to be the worst. If a weight training exercise causes pain, you should always avoid it. If a weight training exercise is supposed to target a certain muscle group in isolation and requires you to use extremely light weights it is usually best avoided. The exception to this rule would be rehab type exercises such as external rotation exercises for your rotator cuff.

Train hard, train smart and focus on your big, basic, compound weight training exercises and you will build the muscle you want in the most efficient way possible.

Beginners: Building Your Foundation

2011-12-20T00:01:00.000-08:00

Let me ask you something...

Did you pack on at least a good 15-25 pounds of clean, muscular body weight this year?
Have you progressed on your squat, dead-lift, bench press, row, and every other major compound exercise?
Have you added at least a couple of inches or more to all of your major muscle groups?
Are your clothes fitting significantly tighter everywhere but your waist?
Are your friends and family noticing measurable changes in your physique?
Are you generally beginning to gain a reputation as a muscular guy that people aspire to look like?

If you can't easily answer yes to all of the above questions, then worrying about the smaller details of your physique is quite simply a waste of time at this point.

I receive all sorts of questions and emails every single day from people just like you. They want to know,

“What can I do to target my inner chest?”
“Which exercise is best to build up my lower biceps?"
“My rear delts are lagging behind my front delts. What should I do?”

If you’re still in your beginner phase and don’t already have a considerable amount of muscle mass to show for your efforts, I would strongly suggest taking these types of questions and eliminating them from your mind until you do.Why?Because it's diverting your focus from the most important and immediate task at hand. That task is to pack as much raw muscle size and strength onto your frame as humanly possible. Forget about the tiny details of whether your biceps match your triceps or whether your chest is on a par with your back. These are issues that you can worry about later on. Until you’ve thickened up your entire body as a whole to a significant degree, it’s simply not worth worrying minutia.

If you’re still a beginner and have been training consistently for less than a year, then stop obsessing over the details. Instead, place all of your focus on the most basic and obvious issues at hand. Get yourself onto a sensible, rational weight training schedule and stick to it religiously. Write down every single workout that you perform and place every ounce of energy you can muster on adding as much weight to the bar on a consistent basis as you possibly can. Grind out all of the biggest, most difficult compound exercises and blast through those discomfort zones with passion and intensity. Get yourself into the kitchen and pack in at least 5 or 6 properly balanced muscle building meals every day of the week, every week of the month, and every month of the year. Drink your water, get your rest, and take your supplements whenever necessary.

In other words: PAY YOUR DUES FIRST. If you’re in this for the long haul (and you should be, as there are no temporary fixes here), then get yourself onto the most efficient path possible. The most efficient path is the one that focuses on the fundamentals first and the details later. This is the mentality you need to bring to your fitness program. Just as you wouldn’t attempt a complex guitar solo without learning basic chord shapes first, you also should not attempt to fine-tune and balance out your physique until you have a considerable amount of foundational muscle to work with first.

Building muscle is not rocket-science. It is a task that requires consistent willpower and determination. Until you’ve been “in the trenches” and have earned yourself an impressive and muscular body...

Stop over-analyzing...
Stop obsessing...
Stop spreading out your focus onto every single minute issue that pops up...

Get into the gym and TRAIN.
If you want to "build your foundation" in the fastest and most efficient manner possible, make sure to visit Bodies@Work. You can have the body you've always wanted. Then what you do with it is up to you. Bodies@Work will provide you with all the tools you need to start building your dream body and finally see the results you want.

Biceps: Add 1 Inch In 30 Days

2011-12-19T00:01:00.000-08:00

Back when I first started training about a decade ago, I read every article I could find on how to build bigger biceps. Finally, I found the right source and began making progress. I'm here to share these secrets with you. They are so simple and easy I'm afraid you might just blow it off as so much nonsense. I hope that you've come to trust me and that I always tell you the honest truth. This process really works. In order to grow, you need to keep your body in a "positive nitrogen balance." This is the same concept I use with my "Life Renewal" clients to help them recover from muscle-waisting disease. Positive nitrogen balance means protein (the only nutrient that contains nitrogen) should be constantly available in your bloodstream. When you eat a meal with protein, your body breaks that protein down into amino acids. These amino acids are only available in your bloodstream for a few hours. If you don't get some more protein in there within 2 to 3 hours, you'll be in "negative nitrogen balance." This means your body is using and excreting more nitrogen than it is taking in.

In order to prevent negative nitrogen balance from happening, you need to keep a constant source of high quality protein coming into your body. Probably the best way to do that is by using "concentrated food sources." These are foods which contain the protein and nutrients you need, but don't contain a lot of excess carbohydrates and calories that take up a lot of space in your stomach. This allows you to feed more frequently.

I'm not a believer in stuffing a bunch of food down your throat to bulk up and gain a lot of weight. Besides, how much do you think an extra inch added to your arms is going to add to the scale? I have my "Life Renewal" clients take protein powder mixed with cream, amino acids, and Desiccated Liver Tablets. Many of my college students have added an inch onto their arms within 30 days simply by taking 3-5 liver tablets every hour. This ensures a positive nitrogen balance without excess carbohydrates and calories.

Why Does This Work So Well?
Desiccated liver contains nucleic acids for proper amino acid utilization, a growth factor, and an anti-estrogen factor. This keeps testosterone levels high, and it's also a great anti-toxin.

A Classic Research Study on Desiccated Liver
In a classic experiment, Dr. B. H. Ershoff demonstrated that liver extract was able to boost strength, endurance, performance, and resistance to stress and disease. Dr. Ershoff took 3 groups of rats and fed them controlled eating plans for a 12-week period. Group 1 ate a basic nutrition plan fortified with vitamins and minerals. Group 2 ate as much as they wanted of the same plan plus B vitamins and brewer's yeast. Group 3 ate the basic plan, but had 10% desiccated liver added to their rations.

The doctor placed the rats one by one into a drum of water of which they could not climb out. It was either sink or swim... literally. The group 1 rats swam an average of 13.2 minutes before they all drowned. Group 2, swam an average of 13.4 minutes. Group 3 was still swimming at the end of 2 hours! That's when the experiment was concluded. The rats that had the desiccated liver added to their eating programs swam almost 10 times as long as the other two groups. As far as I know, no other supplement has even come close to liver in improving endurance.

Desiccated Liver Works
Try adding desiccated liver to your supplement program. The addition of only 8-10 desiccated liver tablets per meal for five meals per day can make a tremendous difference in your condition. This simple-but-effective supplement program will add approximately 65 grams of the highest quality protein to your daily intake.

Contact Bodies@Work today to learn step-by-step the secrets, tips, and techniques you need to develop the body you've always wanted. Then what you do with it is up to you.

Triple Drop Pre-Exhaust for Your Back

2011-12-18T00:01:00.000-08:00

Here's another Triple Drop Pre-Exhaust program. This one is for your back. The concept of "Pre-exhaust" involves using an isolation exercise immediately before a compound exercise to pre-fatigue your muscles without involving the secondary muscle groups.

For instance, to pre-exhaust your chest you would do a set of pec-deck or lying dumbbell flyes to failure immediately followed by flat or incline bench press. The idea behind this theory is: The pec-deck or flyes works your pectoral muscles without involving your deltoids or triceps. So although your pectorals are fatigued, your deltoids and triceps are fresh. This allows you to further work your pectoral muscles by doing a set of bench presses immediately after the pec-deck or flyes.

Today, we're going to look at using this concept on your back. We need an isolation exercise for your lats. The only isolation exercise for your lats that doesn't directly involve your biceps is the Pullover. If you have access to a Nautilus or Hammer Strength Pullover machine, then great... use it. Most of us don't, so using a dumbbell is standard procedure. Select a weight that will allow you to complete 10-12 repetitions of the Pullover in good form. Your last repetition should be the last one you can possibly complete without help. In other words, go to functional failure. Immediately reduce the weight approximately 30% and do another set without resting. Take that set to functional failure for however many repetitions you can complete. Again immediately reduce the weight approximately 30% and do a 3^rd set without resting. Take this 3^rd set to functional failure for however many repetitions you can complete. Rest about 60 seconds, then do a compound exercise for your lats.

For the compound exercise, let's use the Reverse Grip Pull-Down for this example. Your lats should be fairly fatigued if you performed the Dumbbell Pullovers as intensely as I described. Select a weight that allows you to complete 10-12 repetitions to failure. The weight you'll use will probably be significantly less than you normally use because of the pre-exhaust you did on the Dumbbell Pullover. Now just like on the Dumbbell Pullover, complete your first set to failure then immediately reduce the weight approximately 30% and do a 2^nd set without resting. Again immediately reduce the weight approximately 30% and do a 3^rd set to failure without resting.

This is a very intense technique. It should probably only be utilized very sporadically. I usually recommend waiting at least 7 days before you train lats again after a session of Triple Drop Pre-Exhaust.

How to Get Six Pack Abs

2011-12-17T00:01:00.000-08:00

One of the most popular requests I get from new clients is to get six pack abs. No doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs is definitely not the easiest thing in the world. It is achievable, but only if you follow the right steps.

What should you be doing to get results?
1. Focus On Your Eating Plan.
Six pack abs will never be yours without a clean eating plan. Exercise is important, but it's only going to take you so far. No matter how many variations on crunches you do, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen. Focus on consuming enough protein to keep your appetite under control, supplemented with healthy fats for satiety, and fruits and vegetables for energy. It is important that you are running a calorie deficit, because regardless of the food you eat, if you are consuming more than you burn off that day, you will not lose weight.

2. Perform A Variety Of Exercises
Next up on your quest for six pack abs, you need to make sure you change up your exercises on a regular basis. It's fine if you have some that you generally like to stick with as you really feel it when you do them. Try and alternate between at least a few from week to week. The main reason for this is because your abdominal muscles adapt to change very quickly. As soon as they are finished adapting, you are going to stop seeing results. This is the truth about six pack abs. By keeping them guessing as to what's coming, you keep the results coming as well. Avoid the mistake of doing the same boring workout, day in and day out.

3. Get Your Cardiovascular Exercise In Line
Perform your cardiovascular exercise properly to get a nicely chiseled stomach. I'm not telling you to run out and start doing hours upon hours on a treadmill. I don't want to turn you into a hamster. All you really need is a few quality sessions of cardiovascular work a week. What's high quality?

Sprint sessions
Skipping
Hill running

Essentially, choose anything that your body is not efficient at. These kinds of sessions are going to be much more intense than plodding along at a moderate pace, while you read a magazine. Trust me, intensity will get you results 1,000 times faster. Crank up the intensity for 20-40 seconds, then back it down again for another 60 seconds. Repeat this process 8-10 times. You'll have a workout that'll shed your body fat in no time.

Next time you're admiring your physique in the mirror, will you still be longing for a better mid-section? If so, take today's 3 factors into consideration. You'll discover the absolute truth about six pack abs. I help people all over to get the body they've always wanted. Then what they do with it is up to them.

A Weight Loss Program That Works

2011-12-16T00:01:00.000-08:00

Yeah, I know it's December and the last thing you want to do during the holidays is think about weight loss. Why wait until the last minute? Start your research now. Let me help you get started. You'll need to consider a variety of things. All weight loss programs are not created equal. Some will have a much higher rate of success than others. Knowing exactly what to look for when searching for weight loss exercise programs will help enable you to make a decision that will get you the results you're looking for.

First, many people want a "free" weight loss program. The thing to keep in mind though is that these are free for a reason. They are targeted towards the general public and as such, give suggestions so broad that while it may work for one person, it will not work for you. For instance, if you are a 200 pound man and the "free" weight loss programs you are finding are more geared towards a 140 pound woman; you can see why this would obviously be problematic. Ask yourself when you see a weight loss nutrition program: how personalized is it? I'm sure you've heard the saying that "General programs produce general results," which is very true. The more personalized and targeted the solution is to your individual situation, the higher your chance of consistent weight loss.

Next, ask whether it allows for enough calories to keep you from completely starving. While it may be tempting to try a very low calorie approach to get the weight loss process over and done with, usually these end up backfiring on you, leaving you gaining more weight back after you go off them than you had when you first started. Your goal is to burn the fat, not starve the fat. The majority of weight loss programs force your metabolism to shut down, which leads to muscle loss. This is a doubled edged sword contributing to greater fat storage on your body.

Second, you'll want to factor in is exercise. A good weight loss exercise program will combine both cardiovascular training along with weight training. Those weight loss exercise programs that have you doing hours of cardiovascular exercise are not going to be all that beneficial at retaining your lean muscle tissue mass. Nor will they be time efficient. The more lean muscle tissue you have the higher your metabolism. That's what you really want to focus on the most. Neglecting this aspect of your workout is a huge mistake and does not maximize the 24 hours in a day you have to burn fat.

Finally, keep in mind that any weight loss program you go on you should be maintainable for the long haul. A program that you're only able to maintain for a very short time is likely to not be overly beneficial. If lifestyle changes are not made with regard to how you're eating, chances are that your weight will be back at some point in the near future. Your ultimate goal is a lifestyle change, not a temporary change.

If you want to get on a weight loss program that works, be sure to check out my Bodies That Work^TM programs. As you'll discover when you sign up for one of my plans, you'll get a complete exercise, nutrition, rest, and mind control program that will get you the body you've always wanted. Then what you do with it is up to you. Follow my plans to the letter and you'll have a sexier body in as little as 6 months.

Navy Seal Workout

2011-12-15T00:01:00.000-08:00

Do you want a program that burns fat, builds your endurance, and gives you functional strength? I have no doubt that the program below works, but it does take commitment and determination. The exercises are simple, you will not need to learn any fancy movements or use high tech machines. After you have lost your fat and have packed on muscle, you might want to try out for the NAVY SEALs and find out if you have what it takes to make it.

Navy SEALs, in order to pass their Physical Fitness Tests, have to:

Swim 500 yards in 12:30 (though 8:00-9:00 is better)
Rest 10 minutes
Maximum Push-Ups in 2 minutes (42 is minimum, 90+ is better)
Rest 2 minutes
Maximum Sit-ups in 2 minutes (52 is minimum, 90+ is better)
Rest 2 minutes
Maximum Pull-ups - no time limit (8 is minimum, 15+ is better)
Rest 10 minutes
1.5 mile run (11:30 is maximum, 9 minutes or less is better)

Below is a 9-week step by step build up program for you to try. Do so at your own risk.
9-Week Workout Plan
Running
Weeks #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/week)
Week #3: No running. High risk of stress fractures
Week #4: 3 miles/day, M/W/F (9 miles/week)
Weeks #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/week)
Weeks #7, 8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/week)
Week #9: same as #7, 8 (16 miles/week)

Push-Ups, Pull-Ups, and Sit-Ups (Mon/Wed/Fri)
Week #1:
Push-ups (4 sets X 15 repetitions)
Sit-ups (4 sets X 20 repetitions)
Pull-ups (3 sets X 3 repetitions)
Week #2:
Push ups (5 sets X 20 repetitions)
Sit-ups (5 sets X 20 repetitions)
Pull-ups (3 sets X 3 repetitions)
Week #3, 4:
Push-ups (5 sets X 25 repetitions)
Sit-ups (5 sets X 25 repetitions)
Pull-ups (3 sets X 4 repetitions)
Week #5, 6:
Push-ups (6 sets X 25 repetitions)
Sit-ups (6 sets X 25 repetitions)
Pull-ups (2 sets X 8 repetitions)
Week #7, 8:
Push-ups (6 sets X 30 repetitions)
Sit-ups (6 sets X 30 repetitions)
Pull-ups (2 sets X 10 repetitions)
Week #9:
Push-ups (6 sets X 30 repetitions)
Sit-ups (6 sets X 30 repetitions)
Pull-ups (3 sets X 10 repetitions)

Swimming 4-5 days a week
Weeks #1, 2: Swim continuously for 15 minutes.
Weeks #3, 4: Swim continuously for 20 minutes.
Weeks #5, 6: Swim continuously for 25 minutes.
Weeks #7, 8: Swim continuously for 30 minutes.
Week #9: Swim continuously for 35 minutes.

Notes: Be mentally strong, don't give up! If you follow the program above exactly, you will get great results and a new stronger you will emerge. Be sure to take in enough nutrients and water.

Neither Bodies@work nor the author of this website assume any liability for the information contained herein. The Information contained herein is for informational purposes only and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your health care provider before you begin any nutrition, exercise, or dietary supplement program.

Bitter Side of Diet Soda: Strokes

2011-12-14T00:01:00.000-08:00

Drinking diet soda is associated with a 50% increase in stroke risk, according to a study presented in February at the American Stroke Association's International Stroke Conference in Los Angeles. Not surprisingly, reaction to the news among dieters has been disparaging and defensive, as each person cycles through the Kubler-Ross five stages of grief, from denial and anger to bargaining, depression, then acceptance.

"Now the health police tell us we can't drink diet soda," captures the tone on many of the diet blogs. If it's any consolation for diet-soda fans, the results presented at the meeting—based on preliminary analysis from a 2,500-person subset of the ongoing Northern Manhattan Study (NOMAS)—are far from definitive. There's no way to tell yet, for instance, what ingredient would be associated with strokes or whether lifestyle choices among drinkers are the real cause. That said, is drinking diet soda safe? Of course not, especially when it is the main source of liquid refreshment every day. You're drinking copious amounts of phosphoric acid, artificial colors, artificial flavors, and some laboratory-crafted chemical that tricks your brain into perceiving the sensation of sweet. Diet soda is an alternative to regular soda, but neither is healthy. You are merely trading calories from sugar for chemicals of questionable nature.

Hooked on Sugar
The proliferation of diet soda cuts to the core of what's wrong with the Western diet. The Western approach is to remove the most obvious dangers from an unhealthy habit—in this case, removing the 12 teaspoons of sugar per can of fizzy water laced with acids, colors, and flavors of uncertain origin—so that we can continue that habit in denial of other dangers. The underlying problem is that we are addicted to sugar; beverages without a sweetener now seem bland. For the first million years or so of pre-human and human existence, water was adequate to quench our thirst. But apparently no longer.

Hold the sugar and corn syrup and pass the aspartame. Some health care providers actually encourage dieters to drink diet soda to cut calories instead of recommending zero-calorie water or tea. We see this "short-cut" diet phenomenon also among some people who want to be vegetarian. They eat vegetarian hot dogs and other faux-meat dishes made from heavily processed soy and vegetable meal loaded with salt, sugar, and fat. This is likely unhealthier than the meat they are shunning. We are so addicted to meat that meals without it no longer seem satiating. To do vegetarianism right, you'd have to learn how to cook lentils, beans, grains, and other staples of a vegetarian diet, and that's too consuming for many people.

Writing on the Wall
Studies on diet soda have been flawed, because researchers have discounted one important fact: Those drinking diet soda likely drink it not because they are health nuts, but because they have a certain health condition. They are either overweight or diabetic. Because of that, they are at risk for strokes, heart attacks, and cancer regardless of the type of beverage they prefer. One of the more impressive aspects of the NOMAS project is that researchers can control for weight and other health conditions. It's inevitable that NOMAS and similar studies will tease out the dangers of drinking too much soda in general, either diet or regular.

It is a shame the United States cannot adopt Asia's tradition of unsweetened teas, ubiquitous in shops and vending machines. But even otherwise healthy green tea in the United States is tainted with sugar or artificial sweeteners—yet another example of corrupting a healthy alternative. The bottom line is that dieters need to cycle through those Kubler-Ross stages to reach acceptance: Diet soda is no healthy alternative, and nothing beats water. Period.

Triple Drop Pre-Exhaust for Your Shoulders

2011-12-13T00:01:00.000-08:00

"Pre-exhaust" involves using an isolation exercise immediately before a compound exercise to pre-fatigue your muscle without involving any secondary muscle groups. For instance, to pre-exhaust your chest, you could do a set of pec-deck or lying dumbbell flyes to failure immediately followed by a flat or incline bench press.

Here's the logic behind this: The pec-deck or flyes works your chest without involving your deltoids or triceps. Although your pectoral muscles are fatigued, your deltoids and triceps are fresh so you can further blast your pectoral muscles by doing a set of bench presses immediately after the pec-deck or flyes.

For your shoulders, pick an isolation exercise for your deltoids. I like side dumbbell lateral raises. Select a weight that will allow you to complete 10-12 repetitions of the side lateral raises in good form with the last repetition being the last one you can possibly complete without help. In other words, go to temporary muscular failure. Immediately reduce the weight approximately 30% and do another set without resting. Take that set to failure for however many repetitions you can complete. Again immediately reduce the weight approximately 30% and do a 3^rd set without resting. Take this 3^rd set to failure for however many repetitions you can complete. Rest about a minute, then do a compound exercise for your shoulders. A good choice are seated dumbbell presses.
Your shoulders should be fairly fatigued if you performed the side lateral raises as intensely as I described. Select a weight that allows you to complete 10-12 repetitions of the seated dumbbell press to temporary muscular failure. The weight you'll use will probably be significantly less than you normally use because of the pre-exhaust we did with the side lateral raises. Now just like on the side lateral raises, complete your first set to failure then immediately reduce the weight approximately 30% and do a second set without resting. Again immediately reduce the weight approximately 30% and do a 3^rd set to failure without resting.
This is a pretty intense technique and should probably only be utilized very sporadically. I usually recommend waiting at least 7 days before you train your shoulders again after a session of "Triple Drop Pre-Exhaust".

Strength Training Delivers Top Health Benefits

2011-12-12T00:01:00.000-08:00

While some of my clients are strictly interested in obtaining muscle for aesthetics purposes, for my other clients, this isn't an interest. Instead, they're more interested in knowing what health benefits weight lifting will have. Far too many people overlook the many health and fitness benefits that weight training has to offer. Because of this, they experience problems down the road with their body such as,

decreased bone density
a slowed metabolic rate
increased stress levels
other negative consequences that are associated with constant stress.

Increased Bone Density
Weight bearing exercise will increase your bone density and help ward off osteoporosis or stress fractures in the future. Many people think running is the best exercise for increasing bone density, but that's not necessarily true. Running actually promotes muscle breakdown in your body, while strength training, being an anabolic process, helps promote the build up of tissues. Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries
When you strength train, not only are your muscles going to get stronger, but you’ll also work your ligaments and tendons that connect bones, muscles, and other tissues. This reduces the chance they will become injured when participating in other physical activities.

If you've ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied. Weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks
Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer. If you couple a solid weight training program with a well-thought out eating program, you’ll be putting your best foot forward at warding off these chronic problems.

Prevention of Fat Gain
The more you strength train, the higher your metabolism will be. That means the more food you can eat, while maintaining your weight. If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

One big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky. This is most certainly not the case. Let's look at an analogy to gain an understanding of this...

Pretend you have 2 teams and each are going to try and build a house using the exact same building technique. One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks. Who’s going to build the bigger house? The choice is obvious. Team 1 has more bricks to build with. Think of those bricks as being the calories you put into your body. Unless you’re supplying enough calories, you aren’t going to build really big muscles. This is precisely what makes bodybuilders look like bodybuilders. It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether you are growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place. You can’t build a house out of nothing. Likewise, you can workout all you want, but if those building blocks--in the form of amino acids, carbohydrates, and dietary fats--are not there, you aren’t going to see too much muscle growth. Don’t get caught thinking that just because you add weight lifting to your workouts, you’re going to develop large bulky muscles. If you control your eating program, this simply will not happen.

Hopefully it is clear to you now that just because you’re strength training, it doesn't mean you will end up with bulky muscles as a result. Many people make this incorrect assumption. Just remember that it's really your eating plan that makes all the difference in how this strength training will shape your body. When you make the decision to work with me using my Bodies That Work^TM programs, I’ll teach you correct strength training techniques that will provide maximum results with minimal effort on your part. Why spend more time in the gym than you have to? I'll also provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk. Together we'll formulate plans to help you shed fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned. Don’t let this type of exercise pass you by any longer.

Top Tips To Successful Bodybuilding

2011-12-11T00:01:00.000-08:00

Bodybuilding is one of the most effective ways to boost self-confidence and self-image. It doesn't hurt that you'll also get lots of attention, admiration, and respect. Bodybuilding is not just about vanity. It promotes a nutritious eating plan, disciplined lifestyle, and strong work ethic.

Bodybuilding can start at a very young age, allowing young fitness enthusiasts a whole new world to pursue. Teen bodybuilding is an excellent way to promote a healthy lifestyle since it requires regular weight training, cardiovascular training, balanced nutrition, and even stimulation of the mind. Bodybuilding can help you erase nicknames like “Skinny," "Mini,” “Scrawny,” “Tooth Pick,” and “Twiggy."

Unfortunately, bodybuilding is not as easy as it looks. It can result in injury, bad habits, and frustration if started without proper structure and progression. There questions to be answered:

How to begin right?
Should you read the latest bodybuilding magazines, learn from your friends, or from a professional?
Should you train every day or every other day?
Should you rely on supplements?
What age can you start?
Should you focus on endurance training or heavy lifting?

There are dozens of questions and many different opinions for each one. In today's post, I'm going to go over my top tips to successful bodybuilding. These are in no particular order:

Avoid Steroids. Duh! This might sound obvious. If you have not been offered steroids yet, make your stand now and be prepared to say "no" when you get backed into a corner. Unless you have a clinical condition diagnosed my a qualified health care provider, your body produces enough natural hormones. Steroids would just screw up your natural hormonal levels. Even though all your friends might laugh at you for not conforming to the pressure of using illegal drugs, stand up to them and train drug free. In the end your friends will respect you more for staying away the drugs.

Focus On Clean Eating. Old habits die hard. Believe it or not, the nutrition habits you created when growing up will affect you all through your life, unless you begin making positive changes now. You have an opportunity to create good habits that will stick with you for a lifetime. Focus on eating clean carbohydrates like whole-grain breads, oatmeal, brown rice, fruits, and vegetable. Focusing on eating a variety of clean proteins like tuna, chicken, fish, cottage cheese, yogurt, and protein shakes. Balance out your meals with clean fats like olive oil, fish oil, natural nut butters, and nuts. Take pride in the fact that you even know what clean eating is. Look at this as an opportunity to be a good example to your family and friends. I promise you that others will admire your physique and ask you for advice.

Avoid One Body Part Workouts And Focus On A Full Body Workout. "A full body workout?" you say. "But all my friends are training chest tomorrow, back on Tuesday, and arms on Wednesday."

If you have the courage, you are not going to follow the herd. Instead you're going to trust me and listen to my advice, just like hundreds of others do. Beginners don't need to be splitting up your muscle groups into only 1 or two body parts a day. Unless you are pursuing a career in competitive bodybuilding, one-body part splits are an excellent way to over- or under-train. Look at it this way.
- Do you only eat once per week?
- Do you only take supplements once per week?
- Do you only sleep once per week?
No? Then why would you train your muscle groups only once per week? It doesn't make sense. Full body workouts will allow you to hit all your major muscle groups three times a week, without over-training.

Emphasize Your Conditioning. Bodybuilding can actually become something that appears to be a lazy man's sport. Next time you walk into the weight room, count how many people are actually doing something. Seriously, I guarantee you will see more people standing around and talking, adjusting weights, and staring in the mirror. Not many people are actually hustling from one exercise to another or even sweating. That's another reason to avoid one body-part bodybuilding style workouts. They don't emphasize your general fitness or cardiovascular system. Your weight training program should be incorporating more than just weights. Balance out your sessions with some skipping, stair climbing, hard running, supersets, and really short rest periods. If you don't feel like you are going to throw up at the end of your weight training sessions, I have to question your workout intensity.

Stick to Basic Supplements. Don't get scammed by over-hyped supplement advertisements that promise the world."If it looks/sounds too good to be true, then it is."All you need to budget for is,
1. a high quality multi-vitamin/mineral which you should take for life
2. a high quality protein powder
3. a regular omega-3 fish oil capsule
With these 3 supplements, you are more than covered. Don't worry about creatine, glutamine, fat burners, testosterone boosters, or even NO₂ products. Your first 3-4 years of training should be done with just the basic supplements.

Learn Proper Technique First.
- How well do you think you would be able to play golf without supervision?
- How well do you think you would skate without coaching?
- How well do you think you would play the piano without lessons?
- How much muscle do you think you will build without proper lifting technique?
You won't get very far with any of these without help. I hope you are smart enough and humble enough to swallow your pride and accept the fact that your first step should be getting professional coaching from a certified personal trainer. I know that most people will not even consider this. You've probably thought or been told, "just learn it yourself," or "just watch others." Can you imagine a surgeon or a dentist who took this approach? Yikes!

Think about it. You are going to be lifting weights the rest of your life. Is spending a few hundred or even a few thousand dollars, on a certified professional fitness trainer, not going to pay you back over and over, for the rest of your life, if you do things correctly right from the start? Definitely! If you start lifting weights incorrectly, get ready to spend the money you saved on a personal trainer for a rehab therapist in place of your next vacation. If you don't get injured now, most likely it will be in the next few years. If you do get injured, it could be more sever and your rehab will be slower without a certified coach working for your benefit.

Stretch Half As Much As You Lift. Stretching is the most under rated physical quality. This is unfortunate because shortened muscles perform weaker and slower. They also have a higher incidence of injury. Stretching is the only physical quality where more is better. Stretching is one of the only habits that can not be over-trained. If you are serious about training your body for more muscle, then I encourage you to start this habit right away. Most text books teach stretching methods that include 20-30 seconds per stretch. Don't even waste your time if this is your idea of stretching. From my real world experience, I would suggest that for every hour of weight training you perform, you must balance the effect of weight training with 30 minutes of stretching. After you see the real benefits of increased strength, quicker recovery, and less injuries, I am sure you will have no problem bumping up your stretching sessions.

If you fail to stretch, that is almost a sure fire way of shortening your muscles and impinging your lifestyle. Weight training shortens and tightens the connective tissue of your muscles as you train. Stretching counters this effect and ensures your muscles have room to grow.

Focus On Bodyweight Strength First. It amazes me how many people can't do a set of 20 push-ups, nor any pull-ups or dips. The standard should be 20 push-ups, 10 pull-ups, and 15 dips. In my opinion, this standard upper body fitness tests should be accomplished with ease before beginners move to weighted exercises. It might take you 3 or 4 months to achieve this if you can't do them right now. I once heard a famous fitness coach say, “You have no freaking business using a load if you can't stabilize, control, and move efficiently using your own bodyweight.” I whole-heartedly agree. What's the point of a sloppy 150 pound lat pull-down if you can't do 10 bodyweight pull-ups? What's the point of a 185 pound bench press with a low range of repetitions, if you can't push up your body a couple dozen times? What's the point of a 500 pound leg press, if you can't do a set of one-legged squats down to the floor? Believe me, after a few months of conditioning your body to body weight training, you will be blown away by how quickly your weights climb when you introduce loading.

Keep Your Workouts Under 1 Hour. Unless you are in a competition for the longest workout possible, it bewilders my mind what you could possibly be doing for longer than an hour. Unless you go to the gym for mirror workouts (that's when you spend more time looking in the mirror than actually lifting), I suggest getting some help with your workout program. If it takes longer than 20-30 minutes of even moderate intensity lifting to fully exhaust a muscle, I have to question your workout intensity. Shorter more intense workouts will always trump longer less intense workouts. Your goal should be to complete your workout faster and faster. This will force your muscles to condition and adapt to a greater work load. The more work you expose your muscles to in a shorter amount of time, will improve your muscle density.

Develop A Full Range Of Motion. Initially, your bodybuilding program should involve building strong muscular attachments, tendons, ligaments, and bones. (Text books refer to this as anatomical adaptation.) Look at building your muscles as the finishing touches on a solid house. You would not want to start framing the house until the foundation has been built. Strengthening your tendons, ligaments, and bones would be considered building a strong foundation to build from.

What is the best way to begin a strong foundation for a house to stand on? Build from the bottom up or in your case, from the inside out. This means developing a full range of motion with each weight training exercise to ensure all the muscle fiber gets activated and all the supporting tissues are fully involved. Think about it. Partial movements will only develop partial muscle. Full movements will develop full muscle.

What would get you better results? Squatting 135 pounds with your butt to the floor or squatting 225 pounds for about ¼ of the way? That's correct, involving the entire range of motion with a lighter weight will involve more musculature, improve your "mind/muscle" connection quicker and strengthen all your supporting tissues more rapidly. Initially, you should never sacrifice range for load.

Conclusion. If you are serious about building serious muscle onto your frame, do it safely and effectively. Take all of these tips very seriously. Do not pick and choose the ones you wish to follow. Only together will these tips result in a long and fruitful bodybuilding lifestyle.

Here's to your success. Contact me at Bodies@Work and let me know how I can help you achieve your bodybuilding goals.

Simple Ways To Build Muscle

2011-12-10T00:01:00.000-08:00

Are you sick and tired of everyone telling you a different way to build muscle?
Are you unhappy with how you look in the mirror?
Are you frusturated with your slow progress in the gym?
Are you ready to learn some simple steps that will teach you how to build muscle safely and effectively?

There is a good chance that you are not maximizing something. Your problem and solution lies in correcting some essential steps before you have any chance of building a muscular and lean physique. Learn how to build muscle, in less time, without any drugs, and without bogus supplements.

Commit to lifting weights at least 3-4 times per week. Your goal is to stimulate your muscles with resistance (stress) which results in your muscles growing bigger to avoid the stress from occurring again. Once you go home, let your muscles heal through nutrition and rest. Your muscles will grow bigger and you will repeat this process again. Ideally you should target each muscle group once every 72 hours so you could perform 2 upper body workouts per week and 2 lower body workouts per week.

Focus on eating at least 5-7 times a day with balanced meals from protein, carbohydrates, and fats. If your goal is to build muscle, then you should be eating at least 15-18 times your current body weight. Your carbohydrates should equate about 45% of your intake, your proteins should equate about 35% of your intake and your fat should be the remaining 20% of your intake. You should focus on over half of those meals being solid whole food meals. The remainder can be liquid meal replacment shakes.

You should focus on stretching at least half the time you lift weights. One of the biggest mistakes I see is people training, training, and training with out any stretching. Stretching helps restore normal length to the tissue and if you are constantly training, your muscle tissues will shorten and begin to perform weaker and slower and have a higher incidence of injuries. If you are lifting weights 4 hours a week, at least an additional 2 hours should be dedicated to stretching. You must counteract the shortening of your muscle tissues that occurs with weights or else you are an injury screaming to happen.

Avoid supplements that have not been around for longer than 3 years. I learned this philosophy from an Australian personal trainer who recommended not trying any supplement until it has been around at least 3 years to pass the test of time. This will make your life much easier and help you avoid all the marketing hype in the latest fitness and bodybuilding magazine. If you follow this rule, you will discover only a small handful of supplements still standing.

There are a few you should not go with out:
- a high quality multi-vitamin and mineral supplement
- fish oil capsules
- powdered creatine
- a protein powder
These products will cover your nutritional basis for health, healthy body composition, strength, and muscle mass.

Building Muscular Calves

2011-12-09T00:01:00.000-08:00

How do you build big muscular calves? It's a question that I pondered for many years. After much experimentation, what I finally realized was that high volume works great for calves. They are probably the hardest muscle to build. Just doing a few sets for them never did anything for me. Since I had no desire to train them and preferred to focus on strength and athleticism, they didn't develop for a long time.

They finally responded was when I hit them with very high volume. I usually do this for about a month and then I get bored and stop training them, relying on hiking and stair climbing to keep them the the way they are. This is good, because you can't really tolerate high volume loading for too long before starting to develop some ankle/Achilles problems. If you are an athlete and run or jump a lot, don't even consider doing high volume calf work.

Calves were Arnold's worst body part. He dedicated all his time and effort to bringing them up. He even cut all of his pants off at the knee so he had to suffer the embarrassment of having his calves exposed wherever he went.

One option is to do a set of calves between every set of every exercise you do at each workout. Be sure to go heavy, get a good, deep stretch and hold it for between one and ten seconds at the bottom. Get all the way up on your big toe at the top, while flexing your calves hard. When you do standing calves your knees should be slightly bent on the way down and then locked out on the way up. Another option is to start each workout (or each lower body day) with calves. One day per week would be heavy standing calf raises for 5-10 sets of 5-8 repetitions and the other day would be seated calf raises done for 4-5 sets of 15-30 repetitions.

You should also consider training your tibialis anterior muscles. These are the muscles that run down the front of your shin. Some people develop muscular imbalances from too much ankle extension and not enough ankle flexion. When this happens and becomes a problem, your calves will not grow. Train these muscles by hanging your feet off the end of a bench and holding a dumbbell between them and flexing your feet up toward you for a few sets of 10-20 repetitions, twice a week.

After you finish up with standing, seated, and donkey calf raises and the tibialis raises, try doing farmers walks for up to five or even ten minutes while remaining on your toes the entire time. This will absolutely fry your calves. Finish up your workouts with 10-20 minutes of jumping rope.

The above strategies should definitely get anyone’s calves to grow rapidly in a couple of months. Just be sure to ease into the extra volume slowly and gradually. Take a breather in your training if your ankles start to bother you. If you are currently doing only 3-4 sets of calves twice per week you should slowly add a set or two at every workout until you get to about 10 sets. Make sure they are 10 hard, heavy sets plus the farmers walks and jumping rope should be more than enough for most people to add some size and definition in about a month.

For more information on adding size to the rest of your body check out Bodies@Work now.

Women: Natural Muscle Growth

2011-12-08T00:01:00.000-08:00

There is much confusion about how to really build muscle. Many people are under the impression that all they have to do is get a gym membership and workout to build muscle. While you can build some muscle slinging iron around aimlessly, your growth potential is limited. Knowing and capitalizing on a few key factors can create faster muscle gains than you will ever believe.

Ladies, are you trying to develop a beach body? Are you slaving away in the gym, but not yet showing much muscle improvement? There is so much information on exercise, nutrition, and supplementation out there, it can be literally exhausting to filter through all of them. What's worse is that data on getting fit is so grossly lacking in any scientific system.

Today's post is a primer on building a beautiful body. Discover what you need to do to achieve muscle gains like you've never imagined and do it all with a natural approach. This is nothing new or revolutionary. It's simply forgotten and overlooked basic essentials.

Find Your Starting Point.
Many ladies training to induce muscle growth fail miserably because they disregard finding their unique starting point. Your personal starting point will differ than your friends. Your starting point should be based on your body type and/or shape, as well as your measurements, activity level, current eating plan, and exercise program. If you don't know your personal body status, how will you find your nutrition and training starting point? Simple, you won't. Do some homework and find your starting point so you can build a training and nutrition program based on that.

Implement Progressive Overload.
Far too many ladies are not challenging themselves when they enter the gym. If you want to build a sexy body, you have to stimulate your muscles. You have to challenge them on a continual basis. Going to the gym three times a week and doing the same exercise for the same number of sets and repetitions will only burn a few calories. Your object when weight training should be to build muscle. To build muscle you must progressively overload your muscles. This can be done with increased poundage, varying sets and repetitions and even changing exercises. Always keep your muscles off guard and always challenge them.

Employ Proper Form.
Just because you are weight training doesn't necessarily mean you will sprout muscles. Two sets of proper curls will yield far greater results than two sets of curls with bad form. There is a technique to every exercise and knowing how to properly execute each will catapult your muscle gains in record time.

Confused Personal Goals.
I find far more female than male clients have trouble with this one. Many ladies think they want to only burn body fat, that muscle will only make them bulky (like a man). What you really need is to increase your metabolism to keep your weight and shape under control.

If they do train for muscle, when the weight on the scale goes up, they freak out, thinking they are getting fat. They believe “weight gain fear” and change their goal back to fat loss. This type of goal confusion will not produce results. Goals are only good when followed. The scale is unable to distinguish between bone, muscle, water, fat, and organ weight. The scale weighs your body as a whole. To find your true body composition, you need to be measuring your body fat. Stop focusing on numbers ladies. The fine details of intricate weight fluctuations are irrelevant when you want to build muscle.

Information Overload.
Most beginners and many intermediate level trainees struggle with information overload. Information overload is simply having so much information available that you are incapable of assimilating it. You feel so overwhelmed, you can't absorb any of it. Many people get in this state by reading every conceivable piece of information in magazines and on the Internet. The downfall to this is they don't really understand the basics to know how to sufficiently sift through it all to find the true information.

One way to overcome this dilemma is to find one person to listen to, or one set of ideas to focus on. Gather your information on the concept and get a thorough understanding. Once you are able to successfully understand the information, you can move on to other notions. You will find much greater information reading books written on kinesiology and other works by scientists and health care providers who specialize in the field of sports fitness, nutrition, and natural healing. You just won't find true information in popular media publications.

Track Your Progress.
If you are not tracking your progress, how will do you know you are progressing? For paramount growth, track your training days, exercises, poundage, sets, and repetitions. By using this information weekly, you can build on it with progressive overload to ensure muscle gains.

Neglecting Weaker Body Parts.
Come on. We are all guilty of this from time to time. Why work on something that you aren't very strong at? Most people tend to train their strengths. For one thing, it's ego boosting. For another, it's more fun. Serious people train their weaknesses harder. Improving your weakness makes it a strength and creates balance.

For instance, I have one client who had very skinny legs when she came to work with me. They were obviously weak so she had just neglected them more and more. She was unhappy with their appearance and was determined to make a change. She went from skinny to shapely and powerful legs in just 8 months by using these same principles you are now reading.

Defining True Intensity.
A large percentage of exercisers don't know what real intensity actually is. This can be a problem if your goal is to build the best physique you can. A certified personal trainer can tell you the difference between aerobic and anaerobic intensity.

Aerobic Intensity is based on time factor. Anaerobic Intensity is based on poundage used.

Is doing more exercises, sets, and repetitions higher intensity? Yes... if you want to build your cardiovascular system and muscular endurance. If you want to build muscle and a shapelier you, stick with 2-3 exercises (including one compound exercise) and 3 sets. Perform your exercises in the 6-8 repetition range. The Principle of Intensity says if you can't get 6 repetitions, then the weight is too heavy. If you can do more than 8 repetitions, the weight is too light.

Trusting the Latest “Breakthrough Supplement”.
The supplement industry is a multi-billion dollar market. Each year they introduce nearly a thousand new supplements, including “improved” ones. Supplement companies use persuasive advertising or promotional gimmicks to pull you in and buy their products. Most supplements are useless. If you do your homework and read the science of sports nutrition, and human physiology, you'll understand why some supplements are useful and the rest are just plain junk.

Along with quality supplements comes proper timing. Quality supplements are effective, but they work better when timed properly with your nutrition, strength training, and/or cardiovascular exercise.

When You Just Can't Do It Alone, Get a Coach.
There are times you may be too overwhelmed or just need personal guidance or direction in your muscle building efforts. The best professional athletes have someone to coach them. Having a qualified coach takes the guess work out of your training program and eliminates costly mistakes. Paying attention to your trainer's instructions over the course of several months will provide you with a lot of information. Pay close attention to the outline format.

Conclusion.
You now have the facts outlined. Read through them thoroughly and examine your own body sculpturing approach so you can tweak it for the better. The worse thing you can do is lie to yourself. Use every step to bring you closer to the attractive physique you want.

Cory Russo ACE-CPT can help you obtain the body you've always wanted. Check out Bodies@Work. You'll be amazed what a certified personal trainer can do for you. What are you waiting for? Get in touch with Bodies@Work and learn the detailed training and nutrition information you need.

Guide To Glutamine

2011-12-07T00:01:00.000-08:00

When was the last time you read something discrediting the effects of glutamine? Maybe this will be your first one? Unfortunately, the majority of bodybuilding and muscle magazines still have this supplement on their "Top 5 Lists." I am not here to convince you to never buy another tub of glutamine again, but if you stay with me, I will do my best to debunk some of the common myths that have led you to believe that this expensive supplement is necessary.

You Thought Glutamine Was A "No Brainer" Supplement.
Creatine is a 'no brainer' supplement. Protein powder is a 'no brainer' supplement. Multi-vitamins and minerals are a 'no brainer' supplement. Fish oils are 'no brainer' supplements. Glutamine did not make the team, despite the fact it gets its own message boards, chat rooms, magazine articles, and its own section in the supplement store. I don't need to remind you that the supplement industry is a billion-dollar industry. I know how badly we all want to build a body that gets more dates, more business, and more respect.

Over the years, I have wasted a lot of money supplements. I feel an obligation to tell you the other side of the story. To reveal the glutamine research that NOBODY wants you to read. Nobody makes money disproving the credibility of a hot selling supplement. Before I go further, I have to remind you that I am not a PH.D student or research expert. Today, I'm passing along the information I have, then I want you to do your own checking before you decide for yourself. You see, glutamine has no muscle-building effects whatsoever.

Glutamine 101
Quick Introduction. Glutamine makes up 2/3's of the amino acids in our body, which could make a strong case for it being the most important. Understand that glutamine is also a non-essential amino acid which means your body produces it by itself. This does not mean you do not need it, only that external consumption is not mandatory. The most interesting fact about glutamine is that during times of stress (which is not clearly defined), our amino acid pool is depleted which can prevent muscle growth. This is where the theory for supplementing with glutamine comes from.

Glutamine Claims. I cut and pasted these right out of random chat rooms just to show you I am more in tune with the word on the street:

"...glutamine helps with weight training and prevents muscle soreness..."

"...you need glutamine to repair your muscles."

"...supplemental glutamine can help prevent your body from losing muscle."

"...glutamine is not worthless. I train with bodybuilders every day and they recommend it."

"Glutamine is the most important supplement for bodybuilders..."

"It boosts immune function which helps you recover from colds much quicker..."

"Taking large amounts of glutamine before a workout contributes to huge pumps..."

"Glutamine assists in situations of trauma which contributes to faster recovery..."

What The Glutamine Industry Is Afraid Of You Discovering
Although the majority of glutamine supplementation documentation praises its contribution to increased muscle size and strength, with a decreased chance of overtraining, plus the other claims above, research gives no evident benefits for the ordinary people like you and me who just wants to build muscle.

Earlier this year, I read an article by David Barr MSc., who collected a large batch of research with an exhaustive reference list supporting the notion that glutamine is useful for only very specific conditions. Here is a list of some of his data:

Just because glutamine has been proven to work in clinical stress testing does not mean it equates to exercise stress that you experience after an intense workout. Clinical stress such as severe burns, AIDS, and extensive surgery, are good reasons to warrant its use. You simply don't cause enough muscular damage during your workouts to justify its use.

A 2001 study by Candow et. al., determined that 0.9g of supplemental glutamine/kg of bodyweight/day during weight training resulted in no considerable effect on muscle performance, body composition, or muscle breakdown in healthy adults. David is just over 200 pounds. That equates to 80 grams of glutamine a day or over US$1,000 for glutamine supplements a year. If 80 grams was shown to have no anti-catabolic effects, why would you waste your money on taking the recommended 5-10 grams per day?

The majority of the research on endurance athletes has revealed minimal contribution with regard to enhancement of your immune system. More significantly, a number of studies disclosed information that glutamine supplementation does not alter exercise-induced suppression of your immune system. Contrary to popular belief, whether your glutamine levels drop or not after training, they have no impact on immunity. (Hiscock N, Pedersen BK. Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):813-22)

Many claim that glutamine helps increase your "pump" by improving cell volumization. Dr. John Berardi, Ph.D, did some preliminary testing and discovered nothing to support this. Glutamine supplementation has no response on total body water, intra-cellular fluid levels, or extra-cellular fluid levels. (Dr. John M Berardi, Ph.D., Appetite For Construction, JohnBerardi.com 2002 Nov 8)

It is still a question whether or not glutamine improves glycogen stores post-weight training. But why should you care? If you are already consuming a post-workout drink with carbohydrates that replenish glycogen, then further supplementation with glutamine is unnecessary.

In conclusion, studies that tested athletes who consumed an amino acid drink post-workout showed an increase in protein synthesis by 48%. When glutamine was added to the drink, no additional benefits occurred. That blows the muscle-building theory out of the water.

Is Glutamine A Worthless Supplement?
If you stop reading right now, you'll probably think so. You are probably confused, because everything you have heard on glutamine before today sang its praises.

When Glutamine Is Worth Using
David Barr did find a few situations when glutamine supplementation will prove useful for bodybuilders:

Glutamine supplementation could prove useful for bodybuilders who decrease their testosterone levels after coming off a cycle improperly. Muscle breakdown is at its highest in these circumstances despite a quality nutrition plan, so glutamine might help.

During a pre-contest training regimen that consists of very low calories and high volumes of exercise, protein breakdown is much more likely. Basically, any extreme dieting or fat loss program with the hopes of getting extremely lean can result in increased stress, therefore increased catabolism. Competitive bodybuilders and fitness models are perfect examples of those who might benefit from glutamine supplementation in this above-normal fat loss situation.

During incidences of extreme weather conditions and/or multi-day training, there are situations where extreme stress can be counteracted with glutamine supplementation. Tri-athletes and endurance athletes come to mind.

Glutamine supplementation would be beneficial for conditions where catabolic waste is at its peak. Severe burns, severe colds or flu's, severe allergies, alcoholism, chemotherapy, HIV/AIDS, and irritable bowel syndrome are a few examples.

Conclusion
At the top of this post, I stated, "Glutamine has no muscle building effects whatsoever." After reviewing David's research, you will notice that it's not as black and white as that. Your take home message is that if you are on a proper muscle-building meal plan and using solid post-workout nutrition strategies, glutamine is not a worthwhile supplement for you. Save your money and put it towards a personal trainer if you are motivated to gain serious muscle.

This is just one example of why I like to look at the evidence rather than what the popular media are trying to sell us. Especially if they have a vested interest. I want to give you that evidence so you can also make up your own mind. Of course, current research does not support the spectacular muscle-building effects supplement companies claim.

References:
1. Barr, David J., CSCS, MSc. Candidate. Glutamine Destroying the Dogma, Part 1, http://www.t-nation.com/readTopic.do?id=461188.
Glutamine Destroying the Dogma, Part 2, http://www.t-nation.com/readTopic.do?id=459884.

2. Berardi, Dr. John M, Ph.D. Appetite For Construction, JohnBerardi.com, 2002 Nov 8.

Pump Up Your Muscles With Nitric Oxide

2011-12-06T00:01:00.000-08:00

If you crave for that "pumped up" feeling you get after an intense set of biceps curls, did you know it is the result of a naturally occurring molecule, nitric oxide (abbreviated "NO")? Nitric oxide dilates your blood vessels, increasing blood flow throughout your body. The more nitric oxide you have in your body, the more of a "pump" you'll get from your curls, flyes, presses, etc.

The claim is that the "pump" can increase your muscle size over time by promoting capillary expansion, increasing blood pathway size, and increasing nutrient update. If this is exciting news for you, you may want to know how you can increase your natural levels of nitric oxide for a better pump?

How To Increase Nitric Oxide NATURALLY...
Nitric oxide supplements (NO₂) have become all the rage in the supplement industry. Here's an easy way to naturally increase NO₂ for more muscle gains...

About 30-45 minutes BEFORE your workout eat an ORANGE! Oranges are high in VITAMIN C which is a potent protector of nitric oxide levels in your body, making it more available during your workouts. Later, for your post-workout protein shake, throw in another orange. This double shot of vitamin C packs a powerful "pump" punch that will have you feeling good and looking good, too.

Post-Workout Smoothie
In a blender, combine:

1 cup of fat free plain yogurt
1/2 cup unsweetened vanilla almond milk
1/4 cup raw honey
1 whole orange
frozen strawberries
1/2 frozen banana
2 Tbsp flaxseed oil
2 scoops vanilla whey protein isolate powder

Blend and devour.

Moderation and Adaptation

2011-12-05T00:01:00.000-08:00

The holidays are upon us again. Many people start to feel that end-of-year pressure to address their fitness guilt, from a lack of time for exercise to feelings of over-indulgence on seasonal foods. Now is the time of year you see new and slick advertisements for "ever-improving" exercise equipment, apparel, and quick weight-loss supplements. Many of these products aren’t actually new at all. None are good for you, in fact, most are more likely gimmicks designed to part your from your hard-earned cash. How can you sift through all the mess? Even if they were all good (they're the opposite), how do you choose what to do? Just as one should eat during the holidays: following a principle of moderation. Specifically, adaption in moderation is the key.

Moderation: An Analogy
Let's think about moderation in eating as an analogy for moderation in exercise. Moderation is best described as taking something in smaller, easier amounts than the whole. In other words, moderation for eating at a feast would be putting smaller equal portions on your plate of the different dishes available, rather than as much as you can of one thing. Instead of filling your plate to the brim with those portions in an attempt to get as much as you can, you decide to put maybe only 3 or 4 different things in either a 1/3 or a 1/4 portion respectively, so that they fit with room to spare. Most often this way of eating can easily allow you to sample everything available over the course of an evening, without ever really getting too full. This is much preferable to the binge method most people tend to employ. It's time-consuming, but really... isn't that what makes a good feast great? The time spent eating for taste and to keep from over-feeding can also mean more time spent with those whose company you enjoy. If you look at the evening metaphorically as a lifetime, then this style of consumption works exceedingly well as an approach to fitness.

Personal Fitness: Know Thyself
How can you define what moderation will mean for your personal fitness program? For many people, it is actually very difficult. That's because one thing that tends to be neglected in the swirl of fitness information is an individual's own understanding of his body and what it can do. If you are unaware of your own body, its strengths and weaknesses, then you need to spend a little time exploring it before even attempting a new exercise program or equipment. Ever wonder why most equipment, products, and/or eating plans have "please consult a physician before starting" in the fine print? They just assume that you don't have either the understanding nor inclination to understand your own body, so an expert (who is assumed to know your body better than you do) is asked to consult and give either warning or consent. I am in no way stating that you shouldn’t see your health care provider regularly or before beginning a new program, just that, except in surprise events, your health care provider shouldn't be able to tell you anything you don't already know. It’s much easier to pick small, easily “digested” portions of fitness ideas and equipment if you already have an overall understanding of your body, its strengths, and limitations.

How Much is Too Much?
If you have an understanding about what your body can and can't do, let’s move on to sifting through the hordes of ideas and products available. When it comes to exercise, the first rule should be safety. No matter how great a program and no matter how many people do it, is it the right program for you? Knowing your body and when it needs an ego check, you know what you can and can’t do when it comes to a particular exercise modality. I help people learn how to pick and choose the small portions and adapt them to their personal fitness with out risking their health. It’s no fun to admit you can’t do things, but in the long run with this way you can still enjoy a way of exercising that is fun for you.

Many experts, professionals I respect, have attacked the high intensity interval training (HIIT) of exercise I teach my clients. As with many things, maybe it’s not the program itself that is a problem as much as the level individuals take it to. That's why moderation is the key. Maybe the problem isn’t the modality, but the intensity it’s combined with. I seriously doubt anyone can argue that throwing up after exercise (or really anytime) is a good thing. There are many forms of HIIT that are extremely beneficial, and more than a few of them are fun, too. That’s another way to adapt exercise: by the amount of fun you have. Anything can become an exercise dependent on the level of intensity (you only need to break a sweat for it to meet the definition of exercise), which means taking the dog for that hike you enjoy becomes exercise. You don't need to kill yourself to get your workout—and you have the right to turn things you do for fun into part of your fitness program.

Adaptation: Make it Yours
Something else you can adapt in moderation is including some of the current trends in fitness products into your personal fitness. But here again, moderation is key. One obvious example is the fit or tone shoes rampant in stores world-wide. By themselves, they are clearly not the end all to someone’s fitness and body weight woes; use them extensively, and they can even be responsible for injuries. Tone/fit shoes need to have a set place and time in which they are used as well as a plan for the recovery of those muscles and tendons so that they truly get stronger. For my clients and students that have fit/tone shoes, I council them on the times and places to use those shoes with respect to the time they put in the gym. I also council them on the proper foot wear for recovery when they aren’t wearing those exercise shoes.

In a similar way, the movement for fitness enthusiasts towards “barefoot” running mirrors the fit/tone shoe fad. Barefoot running, or running with a shoe-like product that allows the runner to experience what being barefoot is like without risking the vulnerable skin of your foot, is a great way to strengthen muscles and tendons that tend to be under-trained with the over-usage of today’s standard running shoe. Doing it too much, though, can easily lead to over-training those same muscles, causing injury. Again, moderation comes into play. Knowing myself as I do, I prefer a shoe that supports my arch (resting it) and cushions my knees from impact (also allowing them the recovery they need from any pounding and stress they received from their work out). Any change to that basic set of needs I would make cautiously and gradually—that is, in moderation.

Understand that these concepts I’ve outlined work for everyone. That’s the point. From the athlete, to the inactive, even obese individuals; adapting fitness ideas, plans, exercise modalities, and equipment can work. Follow these simple rules:

Know yourself.

Pick plans and styles of exercise in moderation to see how and where they fit into your life.

Use equipment that makes sense to you as "part" of your whole program instead making it the "whole" program.

Lastly, make recovery just as important as training. It’s part of the equation for better fitness and more often than not, under-appreciated and undervalued.

Adaptation with moderation means doing enough, not too much. If your recovery time is non-existent and atrophied, then there is no moderation and it might be time to scale it back and re-assess your plan.

You do have a plan, don’t you? If not, contact Bodies@Work and we can get you started right in the new year.

Building An Impressive Chest

2011-12-04T00:01:00.000-08:00

Here's a question I got asked the other day: "I have heard that the bench press is a crappy chest exercise. Is this true? If it sucks, what’s better?"

Answer: On the contrary, the bench press is a great exercise. Of course, if you bench improperly, there will be minimal pectoral involvement. Your triceps and anterior (front) deltoids will do most of the work. It varies from individual to individual and is based on your strengths and weaknesses. In my experience, most people don't know how to do the bench press correctly and their chest will not be doing the majority of the work.

I teach my clients how to first isolate your pectoral muscles so you build a "mind/muscle" connection. Then I teach you how to make the bench press target your pectorals more by keeping your shoulder and elbow joints at 90 degrees and the bar over your mid-chest area. (Positioning the bar higher on your chest, the way fitness magazines typically show you, is a shoulder injury waiting to happen.) If you keep your wrists straight, the force of the weight is also directed at your chest instead of your shoulders.

Even if you do everything right, I think the barbell bench press is a somewhat overused, mass builder for your whole upper body. If you have shoulder issues, I believe it should be avoided at all costs.

Equally, if not more effective, is the dumbbell bench press. Dumbbells allow your a more natural range of motion and are much safer. I recommend these to be performed from a flat bench to an incline bench up to 45 degrees. Dumbbells also give you the option of pressing with different hand positions. You can use a pronated grip (your palms facing downward), or a neutral grip (your palms facing each other). A neutral grip will cause less stress on your shoulders. If you have no shoulder problems, then use both grips.

Push-ups of all varieties have become my favorite among chest building exercises. Try performing push-up on your fists (as shown in the illustration). Keep your body straight and use a spotter (as shown) if you can't bring your chest all the way to the floor. Lowering to your spotters fist is acceptable. Doing your push-ups on your fists, will better target your chest and put less emphasis on your shoulders and triceps.

The function of your pectoral muscles is to draw your arms across the midline of your body. Keep this in mind whenever you work your chest. Practice squeezing your chest muscles to build that "mind/muscle" connection so you too can have a bigger, more impressive chest.

Better Body. Getting Started

2011-12-03T00:01:00.000-08:00

It's the thick of the holiday season. Too late to start a fitness program, right? Actually, November and December are my busiest times of year. Plenty of people like to get a head start before the January rush. These people also tend to be more successful. Many because they didn't procrastinate and got started now.

You probably have your own expectations of how it should go what you will get out of better fitness and nutrition. May be your primary goal is just to get rid of unwanted fat to look more attractive and younger? Perhaps you are interested in athletics?

Here are some points before you start

Be realistic - set up your goals, then follow them. To see significant changes in strength and mass takes time, probably 2-3 months, but persistence and dedication is what you need.

There is no one program that's right for everyone. Every client I have has different motivations, desires, and genetic potential. All that is taken into account when creating adjustments for their particular program.

You should consult your health care provider, especially if you are over 40 or have had any sort of previous injury or impairment.

If you are starting a fitness/nutrition program for the very first time (meaning that you have never lifted anything heavier than a hamburger), I would advise you to start with exercises without weights (i.e., bodyweight exercises). Here's an example of what I mean:

1. Shoulder-width grip Pull-Ups:
You have to do pull-ups as much as you can. Your goal should be to work up to completing 50 repetitions in one workout, no matter how many sets you will do. Even if you can do only 1 repetition per set it's not a reason to worry. Just do as many sets as you need to complete 50 repetitions. First two weeks do as many repetitions as you can and if, for instance, 7 repetitions is still your limit, just try to add one more repetition on your next workout. If you can't do pull-ups--do negatives. Start in the "up" position and lower yourself under control. This will help you develop strength to soon begin to pull yourself up; then you're on your way! Remember: the more you pull up the wider you'll get.

2. Parallel Bars Dips:
This exercise works your triceps and chest muscles, plus your anterior (front) deltoids. Your grip should be a little wider than shoulder width. Try to do 3-5 sets of 15 full repetitions. The more you lean forward, the more it becomes a chest exercise. If you keep your body upright, you work your triceps more.

3. Crunches:
While lying on the floor, place your feet against a wall so that your lower legs form about a 90-degree angle with your upper legs, and your upper legs form a 90-degree angle with your torso. Place your hands across your chest or at the side of your head and maintain this position throughout the exercise. Bring yourself up using the power of your abdominal muscles. As your upper body begins to rise off the floor, concentrate on the effort in your abdominals rather than on how high up you can go. Do 3 sets of as many repetitions as you can.

Rest about 5 days after your first workout. Then you can train twice a week. Keep training this way for 2-3 weeks or more (depending on how you feel). When you feel it's time to do more, you can add Light Weight Barbell Squats before the first exercise. Light Weight in this case means that you can easily complete a set of 15 repetitions. Do 2-3 sets at the beginning of above mentioned program. You can also add Barbell Bench Press for your pectoral muscles development. Do 2 sets of 15 repetitions to begin with. You can do it instead of Dips or before them.

Program Summary

Squats
Pull-Ups
Bench Press
Dips
Crunches

Continue this program for 3-4 weeks, then add more exercises, such as:

Biceps Curls (after bench press)
Military Press
Calf Raises
Shrugs

Split your training into a 2 day split.

Now your program looks like this:
Day 1:

Squats (2 sets x 12 repetitions)
Bench Press (2 sets x 15 repetitions)
Pull-Ups (2 sets x maximum repetitions)
Barbell Biceps Curl (2 sets x 12 repetitions)
Crunches (3 sets x maximum repetitions)

Day 2:

Military Press (2 sets x 12 repetitions)
Dips (2 sets x 12 repetitions)
Shrugs (1 set x 15 repetitions)
Calf Raises (2 sets x 25 repetitions)
Reverse Crunches (3 sets x maximum repetitions)

Do two workouts per week. That should be enough to start, to build you some mass and strength. From your first workout up to this split program is about 2-3 months. This is your beginning conditioning period. You can train and gain mass during these months using this simple workout program.

Notes:

Your workout should be between 50 and 60 minutes.
Eat 5-6 balanced and nutritious meals per day.
Sleep between 7-9 hours a day.
If you feel muscle or joint pain, take a tablet of aspirin or ibuprofen that will reduce unpleasant feelings. If the pain persists--stop training and consult your health care provider immediately.

For additional advice, contact Bodies@Work for a complimentary consultation.

Barbell Sumo Dead-lifts

2011-12-02T00:01:00.000-08:00

Purpose
Dead-lifts are a great functional exercise for your glutes and hamstrings. The Sumo version adds the strength of a squat.

Muscles Involved
Legs, Glutes

Beginning Position
Stand behind a barbell with feet wider than your shoulders and toes pointing out, though in line with your knees.

Execution

From the beginning position, inhale and draw in to stabilize your core. Squat down with your legs until your thighs are horizontal to the ground. Grab the bar with an overhand (palms down grip) or alternating grip (hands in opposing orientations). Your hands should be shoulder width apart.

Keep your spine in a neutral position as perform the movement—meaning that your shoulder blades are back and together (no rounding) and your lower spine is neutral (no tucking your butt under).

With your core stabilized, drive through your heels as you contract your glutes to come up to a standing position. Your arms should be hanging straight down throughout the movement.

Keeping your arms straight, sit into the squat and keep your back flat to lower the weight back to the floor.

Cold Weather Exercise

2011-12-01T00:01:00.000-08:00

I live in San Diego. Is this a problem for me and my local clients? Believe it or not, it does get cold here (sometimes). When temperatures drop, it's tempting to curl up on the couch till spring. I sometimes feel like hibernating myself. Well, don't! Instead, follow these tips and you may even enjoy exercising this winter... even outdoors!

Layer it on. Wear a base layer of wool or synthetic fabric to wick moisture. (Cotton gets colder when it gets wet.) Next, add a fleece for warmth and a shell to protect against the elements.

Avoid Overdressing. Overheating can cause you to sweat too much and actually make you colder. Your fleece or shell should have zippers to vent excess heat.

Cover bare skin. Protect all exposed skin whenever the temperature is below freezing. [And yes, that does occasionally happen in Southern California, but it's very important for those of you who live in colder climates.]

Take time to warm up. Pulled muscles are common in cold weather. Do a light warm up before stretching, then move on to exercise. Never stretch cold muscles.

Take a break. Plan out spots where you can stop and get a break from the cold (or heat if you're reading this in the southern hemisphere).

Which reminds me...

Pretend it's summer. Hydrate as if it were hot outside. And don't forget sunblock.

Building Bigger Biceps

2011-11-30T00:01:00.002-08:00

Guns
Pythons
Thunder
Lighting
Cannon Balls
Rockweillers

There is no other muscle group that has earned more nicknames than when describing biceps. Bulging biceps: every guy wants them. Walk into any gym and see 9 out of 10 guys doing biceps curls all at the same time with the same determination to add even ¼-inch to their biceps. Training biceps has become almost an obsessive addiction in gyms. I have seen guys do biceps curls in between sets of other exercises just so they can see a little bit of a pump in their arms. I have seen guys spend an entire hour bent over doing concentration curls, then do double biceps poses in the mirror between sets. I have known guys who take weights on vacation so that they can do some biceps curls at their hotel before they go out clubbing. I have known guys who spend longer amounts of time shopping for T-shirts than girls shopping for a blouse with the hope that one of these shirts will make his arms look good.

We live in Southern California, where image is everything. The allure of peaked, mountainous biceps will never go away. His "guns" are a guy's most prized possession. It's also one of the most desired body parts on a man, according to many women.

If 9 out 10 guys are obsessed with seeing their biceps grow and dedicate so much of their workout volume isolating their biceps? Why do they still have little to show for their efforts? Let's look a some of the most common problems with biceps training. Then I want to give you a step-by-step program to help you build bigger biceps.

1. More is not always better.
If doing 4 sets is better than 3 sets, why don't you just do 10 sets? Why don't you just train them all day? This is where "less is more," should be your catch phrase. Your goal of each weight training workout should be to simply "out do" your last workout. Once you achieve this with an extra pound or an extra repetition, then it is time to move to the next exercise.

Many of my clients have found this a hard concept to grasp because they are fixated on the instant gratification of making their biceps "look" big during their workout and not what they look like when they leave the gym, which leads us to another problem.

2. Being more obsessed with how you look while you train rather than when you are not training.
The truth is that the longer you train your biceps, even if the weights are not extremely heavy, you can achieve a fairly decent pump that can turn a few heads, while in the gym. This attention and perception that you are doing something beneficial is deceiving. Yes, there is something to say about keeping blood in your muscles as long as possible, but if the workout is done with weights that do not overload your muscles and emphasize an increase in strength, your biceps will quickly deflate back to normal with no true muscle growth.

3. Not focusing on increasing your overall strength.
Some of the biggest guys I know rarely even train their arms. What they do though is put a strong emphasis around increasing their legs, hips, chest, back, and shoulder strength. If you simply focus on increasing the weights on your squats, rows, pull-ups, and chin-ups, rest assured that your biceps will come along for the ride and grow proportionally. If you are always blasting your biceps, they will always be fatigued when you train your back muscles. You should know that you are only as strong as your weakest link. This is another reason to take a lower volume approach to arm training.

4. Using the same bicep exercises every time.
Every pro bodybuilder will put their money on two of the simplest exercises for building huge biceps--barbell curls and dumbbell curls. According to the pros, these two exercises have built more huge guns than any other exercise in the world. I definitely agree that these simple exercises are a safe foundation to build a program around. Let's also remember that pro bodybuilders using steroids are going to have a strong response to practically any exercise they do.

I have no problem using these two exercises under one condition--you are getting stronger from week to week. As long as you are increasing the weights/repetitions relative to perfect form, then your arms should continue growing. Your goal should be to build your barbell curls up to 110 pounds for a few "slow speed" sets and your dumbbell curls up to 50 pounds for a few "slow-speed" sets that involve zero rocking and swaying.

Once you build your barbell curls up to 110 pounds, you will be ready to try these two different angles on the bar. You will have to drop your weights a bit, but stick with these two variations until you build back up to 110 pounds:

Bicep Exercise: “Stress” the outer portion of your biceps by placing your elbows outwards and using a super-close grip.
Bicep Exercise: “Stress” the inner portion of your biceps by taking a super-wide grip on the bar and digging your elbows into your side (then don't let them move.)
Bicep Exercise: To “stress” your brachialis and brachioradialis stick to good old fashioned hammer curls and reverse curls. Don't underestimate these two exercises in the slightest.

Not enough tension on your muscles.
I think many strength trainees do not fully grasp the concept of isolating and actually training a muscle. They do not know how to make their muscle work to fatigue. Instead, you see a lot of swinging, momentum, and sloppy lifting used to move the weight from every part of the body except the one they are actually trying to train. Your biceps have a very strong response to “constant tension,” which means you should never give them a chance to breathe. Keep the bar constantly moving without pausing at the top or bottom. Focus on squeezing the heck out of the bar and never let your biceps relax until the set is over. Your entire goal is to not allow any oxygen into your muscle which creates a spike with your anabolic hormones to promote muscle growth. Resort to a slower 3-0-3 or 4-0-4 tempo to get the job done.

See 4-Week Biceps Prioritization Program.

Weight Training Program Notes:

Notice the simplicity of the workout structure. This program will work extremely well for "hardgainers." The overall volume might be a little low for someone used to a traditional bodybuilder split program and has more than 4 years of consistent training.

The power of the program is found in the principle of prioritization by sequence on the first pull workout. Notice that your prioritization muscle is being sequenced at the start of the workout and the start of the week. This is happening on purpose. The program intentionally gives your biceps an opportunity to train at their 2 most “fresh” times–-at the start of your week and at the start of your workout.

Focusing on increasing overall strength can still be achieved on the second pull workout where your biceps will not be pre-fatigued.

Notice the slow speed movements. Many anabolic hormones are released when your muscles are under constant tension. The tempo's are set up so that you will be forced to move the weight slower and with a greater amount of tension concentrically and eccentrically.

On a pull day, 402 would mean: 4 seconds to release the weight, 0 second pause at the bottom, and 2 seconds to pull the weight. On a push day, 402 would would mean 4 seconds to lower the weight, 0 second pause at the bottom, and 2 seconds to push the weight up.

Focus on adding 5-10 pounds to each of your exercises over the course of the next 4 weeks, while keeping the repetition ranges and sets the same. It is not necessary to do more sets or more repetitions. Focus on increasing more weight under the same set, repetition, tempo, and rest prescription.

Building Bigger Traps

2011-11-29T00:01:00.000-08:00

When it comes to how to build big traps what you need is probably something you've already been doing. Dead-lifts. This incredible mass builder will pack huge slabs of beef on your traps faster than just about any other exercise there is. Just look at power lifters and you will see that there is simply no way to avoid building huge traps when you do a lot of dead-lifts.

While the dead-lift is the king of trap building exercises, an argument could be made that Olympic lifts are equally as effective. I would tend to agree if not for the fact that Olympic lifts are harder to teach and learn than dead-lifts are, which moves them down the list. Everyone can do at least a partial range dead-lift properly. Not everyone can clean or snatch properly.

Then there is the obvious exercise, shrugs. While it seems like a very simple and straight forward movement there is actually a great deal of confusion over how to build big traps using shrugs. Nobody seems to be able to agree on how they should be done. On one hand are those who say you need to go as heavy as possible and do partial repetitions, just heaving the weight up. On the other hand, other people say you need to go light, get a full range of motion, and try to get your shoulders as close to touching your ears as possible, while holding the shrug for a second.

Who's to say who is right and who is wrong? Actually... they both are. To understand where the answer truly lies, I turn to the best examples I can find--athletes with the biggest traps: power lifters and Olympic lifters.

Power lifters have huge traps because of all the dead-lifts they do. Dead-lifts are heavy, period. There is no shrugging movement at all. Olympic lifters lift relatively lighter weights explosively and with a range of motion that does indeed have them bringing their traps to their ears. Looking at these two groups, what does this tell us about shrugs and the proper way to do them? Bottom line: The best way to get huge traps is to dead-lift and Olympic lift.

Wait... what if you can't do either of those exercises due to back or shoulder problems? In that case, you have no choice but to shrug. Big traps make you look important and intimidating. Well developed, they can be a most impressive body part.

Doing Shrugs The Right Way. Sometimes you should go heavy for low repetitions, cheat the weight up and don’t worry about getting an extreme contraction at the top. Then on another day of the week go lighter for higher repetitions with a complete range of motion and exaggerated contraction and hold at the top.

Another option is to do both variations in one workout. You could start with a lighter weight, doing 10-12 repetitions, bringing your shoulders as high as they can go. With each set add more weight and work your way down to the point where you can get no more than 5 partial repetitions with a little cheat at the end. You could start with the heavier sets first and lighten them as you go.

Dead-lifts and Olympic lifts should always be your first answer to the question of how to build big traps. Sometimes and in certain situations, shrugs can be very effective as well. Just make sure to go straight up and down and don’t roll your shoulders forwards or backwards. Let gravity provide you with the greatest resistance.

Washboard Abs--You Want 'Em.

2011-11-28T00:01:00.000-08:00

If you want to show off your bare mid-section next summer or on your next ocean cruise, sporting washboard abs is probably something high on your list of desires. One of the top requests I get is for help in tightening these muscles. We live in Southern California where image is everything, so washboard abs not only look great, but they also signify the holy grail of fitness.

Probably the biggest misconception people have regarding getting a washboard stomach is they think you should be working all these muscles separately. Because these individuals often envision the so-called '6-pack', they think that you can divide this muscle up, working on it section by section. Unfortunately, this simply isn't true.

While your abs definitely do consist of a few different muscles, all of these muscles are going to contract simultaneously, helping perform whatever movement is being asked of it. You can definitely target certain areas slightly more than others, but overall, you cannot solely isolate any one of the muscles in particular.

That being said, try not to do too many isolation exercises for your abdomen during your workout. You'll definitely "feel the burn" with isolation exercises, but they aren't going to work as many muscle fibers as possible. That my friend, should be your primary goal with any strength training you do.

I suggest doing exercises that decrease your balance because that is what best calls your muscles into action. If you think doing crunches on the floor are good, try moving those crunches onto an stability ball. Adding a balance component can apply to all your other calisthenic exercises. The only time you don't want to decrease your stability too much is when you're lifting very heavy weights in major compound lifts (such as squats). This could prove to be very dangerous because one small movement in the wrong direction could cause your form to go and that could lead to a severe injury.

Keep your destabilization work to exercises that are performed with your body weight or very light weights. By following the instability principle, you can be sure that washboard abs are on their way for you.

The truth is, without a clean diet, 6-pack abs will never be yours. One thing you must realize is that while exercise is important, it's only going to take you so far. No matter how many crunches or sit-up variations you perform, if you've got a solid layer of fat covering your stomach, your muscles are not going to be seen. To clean up your nutrition act, contact Bodies@Work today and ask about our "fat loss" nutrition programs.

Improve Your Grip Strength

2011-11-27T00:01:00.000-08:00

Grippers like the one at left can be used in grip strengthening program. To increase your strength, try using 2 hand grippers:

1 you can close comfortably
1 you are trying to close

When you can close a gripper, it becomes the "easier" gripper. You need to move up to a stronger gripper. In this way your program can be used continuously based on only 2 grippers at any one time. You can see progress as you climb the ranks of the particular set or sets of hand grippers you are training with.

The program I'm going to outline for you today focuses on combining intensity training and duration training (strength/endurance) like most forms of physical exercise. Before reviewing this program, it is best to fully understand crush grip training, how it is trained, and the terms used in this particular field of grip training.

Crushing Grip:
Crushing grip refers to a squeezing action where your hand makes, or tries to make, a fist. Probably the best way to train this type of grip strength is with hand grippers. But not any old hand grippers. Use real strong, metal grippers that are tough and take time and effort to close. There are many types of grippers to choose from.

Training Crush Grip:
There are several ways of using hand grips to improve your crushing grip. I've included information on terms you may come across to help you progress with your crush grip training:

Cheat/Forced Close. Squeezing the gripper as far as you can with one hand then using the other hand or a push against your hip to finish the close

Close. When the handles of the gripper touch.

Dogleg. The part of the spring leg which is straight compared to the other.

Filed Gripper. Filing down the inside of one of the legs of a gripper. The purpose of this is to increase the range of motion and therefore the difficulty on a gripper you know you can already close.

Grind. When closed, rotating your hand to cause the handles to scrape or grind against each other.

Hold. When the handles touch, keeping them together for any length of time.

Inverted Rep/Close. Closing a gripper with the spring facing downwards.

Negative. Using a cheat close then trying to stop the gripper from opening or allowing it to open as slowly as possible.

No-set Close. Using only one hand to set and close a gripper without assistance.

Over Crush. When the handles touch, continuing the squeeze as hard as you can.

Setting. Using your other hand to position the gripper and often to assist in the initial part of the close. Setting is a very important part of grip work and a good set can easily add 5-10mm progress on your grip work. This progress may be the difference between closing and not closing a gripper.

Strap Hold. Placing a weighted strap between the ends of the handles and using an over crush to keep the strap between the handles for as long as possible or for a set time until the weight falls.

Sweep. The first part of your range of motion using a gripper. This is the larger action which takes the handles from the start position up to a nearly closed position.

Timed Hold. Holding a gripper shut for a timed duration.

The Importance Of A Good Grip:
Whatever your chosen sport or hobby, an increase in grip and general hand/wrist strength can be enough to give you the edge over others or to continually set new personal bests. Whether you are swinging a golf club, climbing a rock face, entering a grappling competition, training with kettlebells, or just trying to close a certain strength handgripper, just a few weeks of working your grip specifically and with a balanced and progressive program can yield good- to great- results for nearly every one of us. The training sessions don’t need to be long, just effective, quite challenging and above all--consistent. Ten minutes 2-3 times a week is more than enough to develop serious grip strength with several months of training.

This program is based on using hard effort and recovery in a way that allows maximum training input without the need for many days off due to fatigue. The toughest day is always day 1, after 2 days of complete grip training rest. This rest period over, say a weekend, allows all of the work completed throughout the program to take effect on your muscles and tendons, but also gives enough focus on recovery time to allow the program to be followed on a progressive, weekly basis. For beginners it may be worth starting the program with just 1 easy gripper that can be closed until your hands adjust to the workload. After 2-3 weeks the program should be able to be followed with maximum gains and minimum recovery or time off, apart from the normal rest periods.

For the purpose of this example, the program is presented using the Power Grips 150 and 200. This workout would be perfect for someone who can close the 150 and cannot yet close the 200.

MONDAY
High intensity:
PG150- ½ repetition warm up 10 left/10 right.
PG150- ½ repetition inverted warm up 10 left/10 right.
PG200- 100% effort crush left and right.
PG150- timed hold left and right-10 seconds.
PG200- 100% effort crush left and right.
PG150- strap hold left and right-2.5-5lb. plate and note time: loop strap through plate and hold in end of gripper handles until it falls x 2 left and right.
PG200- heavy negative left and right using hip or other hand-hold for 10 seconds and stop it opening.
PG150- strap hold- heaviest weight you can lift from the floor for a short duration x 2 left and right.
PG200- heavy negative left and right using hip or other hand-hold for 10 seconds.
PG150- 10 left and right rapid fire repetitions-only letting the gripper open 1/4-inch to 3/8-inch: isolates the close action.
PG200- 100% effort crush left and right.
PG150- 20 alternate slow squeezes to burn out.

WEDNESDAY
High duration ladders:
This session is to be based on the level of gripper you choose to use. For instance: the first ladder is for a PG100 or PG150 that can be closed with ease and for many repetitions, the second for a gripper slightly tougher (say, PG200), and the third for a gripper that can be closed for only a few repetitions (say, PG250).

Choose any 1 ladder from the 3 based on your own ability and choice of gripper, the 4^th option is for those who like it tough.

5/10/15/20/15/10/5 -normal speed full range repetitions.

2/4/6/8/10/8/6/4/2 -slow speed full range repetitions.

1/2/3/4/5/4/3/2/1 –slow squeeze action and hold each repetition for a few seconds.

- heavy singles on a gripper you can close but cannot quite do repetitions with. Try to close it every 10-20 seconds with either hand. Your goal is not to close it for options 1/2/3 - just exhaust your grip.

FRIDAY
Low intensity and duration:
PG150- left and right inverted repetitions 5/5.
PG150- left and right timed holds x 3 for 10 seconds.
PG150- close/open/close left and right, close, let it open slowly ½ way then close again. 20 alternate repetitions.
PG150- left and right inverted repetitions: 4 sets 10 alternate repetitions using 2 fingers/3 fingers and alternating them for the sets *
PG150- alternate repetitions until your hands give up. Try to add a few repetitions here each week.

*It may be beneficial here to use an even weaker gripper for the 2 and 3 finger inverted section as a stronger gripper may not pass parallel and therefore would only focus on the sweep section rather than the close section of the repetition.

Something like the PG100 is perfect for inverted work to strengthen your weaker fingers no matter what your level. Rest for 30-60 seconds after each section and at the end loosen your hands with some finger stretches, palm massage, and wrist rotation. Use chalk to prevent slip. Take the weekend off from any grip training. I guarantee every Monday your grip will be stronger.

Additional material:
Grip Training--Where do I start?
The best idea would be to ask yourself what you actually want before you decide what to do-unless your goal is just general grip strength. If you want to shut a certain gripper, base most of your grip training around the grippers, if you want to pinch heavy plates, base a lot of training on plate pinching and block weight lifting and so forth. Start off with some basic equipment:

2-3 grippers.
Block weight.
Sledgehammer or club. A dumbbell loaded one end only can also do the job.
Some active recovery equipment.
Chalk.

This is just a basic example for those of you who are serious about improving their grip. The use of grippers and other equipment will allow you to train your grip from several angles and allow for good, general grip progress if used properly and consistently. If you already follow a training program then finish your workout session with 5-10 minutes of grip work. If your training is mainly with free weights, then place the grip session at the end of your normal workout as fatigued or even moderately trained grip will have a negative effect on your lifting. If you are worried about your grip training always being less than your best as it is only trained after a good workout then test your personal bests on the grip items you use before your workout, then after your weight training hit the full grip program. An alternative would be to train your grip on alternate days to your other forms of training or at different times in the day-weights in the morning and grip in the evening, when you're reasonably fresh again.

The close
Closing a gripper consists of 2 parts:

The sweep-the initial squeeze until the handles get close to touching.
The close-the last part of the action where the handles finally meet.

Many people find they can get their current gripper beyond parallel only to get "stuck" at about 1/4 inch or even less and their progress seems to stop there. What you have developed is a very effective sweep action, but without working the close. You may ask, "how can I work the close if I can’t yet close the thing?"

A good way to check your progress with a gripper is to squeeze it then force it closed using a hip push or your other hand. At this point try to stop the handles from opening with only the hand used to initially squeeze. If the handles stay shut, you will close it in a matter of days once you strengthen your close action. If the handles open slightly then a few weeks work on closing will help you get there. If the handles pull open more than 3/8-inch, then you still have a lot of gripping to do.

Many people only work the sweep action when training with grippers they cannot close for the simple reason that the handles never close. They may even find that this well developed sweep action can translate into a good performance on a higher gripper (to parallel or beyond) but even weaker gripper handles still don’t quite meet together despite their efforts.

Probably the most effective way of enhancing the close action is to isolate the areas of your hand that are specific to each action. With the sweep action, the main areas are your thumb, index, and middle fingers. You can test this by using your gripper without your small finger and seeing that your sweep is normally just as good without it in most cases. While these fingers work the sweep action, as the gripper approaches parallel, a new area of your hand assists then takes over for the last part the close. Basic physics can better explain this transfer.

If a gripper is held with handles parallel, the easiest way to move the handles further is by increasing the workload at the furthest point from the spring. Therefore, the index and most of the middle finger are almost redundant for beginners at this point and the point of contact furthest from the spring; the ring finger and small finger now decide whether or not the gripper handles continue to move. The reason that in most cases the handles stop at this position is due to these fingers being the weakest fingers of your hand. The way to overcome this weakness is to invert the gripper (spring facing down) and place the handles in only these last two fingers. Training with the grippers in this position will strengthen these weaker fingers and in turn build up the strength of your "close" action.

For more information on improving your grip to enhance your fitness training, visit the Bodies@Work website.

Kettlebells: Twelve Week Beginner's Workout Plan

2011-11-26T00:01:00.002-08:00

This is a beginner's workout for those with little or no previous kettlebell training experience. You'll need at least 2 full days rest between sessions. Your goal is to develop self-confidence using basic bodyweight and kettlebell exercises. Always begin by performing a 5-10 minute light warm up, then finish with another 5-10 minutes of stretching and cool down for the muscles worked.

Before beginning this or any new exercise program, always consult with your health care provider to be sure you are physically able to perform that program.

Week 1

Session 1
Squats (3 sets x 10 repetitions)
Crunches (3 sets x 10 repetitions)
Jumping Jacks (3 sets x 10 repetitions)

Session 2
Jumping Jacks (3 sets x 15 repetitions)
Jog in Place (3 sets x 15 seconds)
Lying Leg Raises (3 sets x 10 repetitions)

Week 2

Session 1
Squats (3 sets x 15 repetitions)
Crunches (3 sets x 15 repetitions)
Jumping Jacks (4 sets x 10 repetitions)

Session 2
Jumping Jacks (3 sets x 20 repetitions)
Jog in Place (4 sets x 20 seconds)
Lying Leg Raises (3 sets x 12 repetitions)

Week 3

Session 1
Two Hand Swing (3 sets x 10 repetitions
Jumping Jacks (3 sets x 20 repetitions)
Crunches (3 sets x 20 repetitions)

Session 2
Two Hand Swing (4 sets x 10 repetitions)
Jog in Place (4 sets x 20 seconds)
Lying Leg Raises (4 sets x 10 repetitions)

Week 4

Session 1
Two Hand Swing (4 sets x 12 repetitions)
Jumping Jacks (5 sets x 15 repetitions)
Crunches (2 sets x 15 repetitions)

Session 2
Two Hand Swing (4 sets x 15 repetitions)
Jog in Place (4 sets x 25 seconds)
Lying Leg Raises (5 sets x 10 repetitions)

Week 5

Session 1
One Hand Swing (5/5 sets x 4/4 repetitions)
One Hand clean (5/5 sets x 3/2 repetitions)
Side Bends (10/10 sets x 3/3 repetitions)
Side Twist & Kick (3 sets x 10 repetitions)
Jumping Jacks (3 sets x 30 repetitions)

Session 2
One Hand Swing (5/5 sets x 5/5 repetitions)
One Hand Clean (5/5 sets x 4/4 repetitions)
Windmill (6 alternating repetitions)
Overhead Kettlebell Crunches (5 sets x 5 repetitions)
Jog in Place (5 sets x 30 seconds)

Week 6

Session 1
Two Hand Swing (5 sets x 20 repetitions)
One Arm Snatch (6/6 sets x 3/3 repetitions)
Long Cycle Clean & Press (10/10 repetitions)
Turkish Get Up (6 alternating repetitions)
Kettlebell Squats (3 sets x 20 repetitions)

Session 2
Swing Snatch (10/10 sets x 3/3 repetitions)
Long Cycle Clean & Press (10/10 sets x 3/3 repetitions)
Overhead Kettlebell Crunches (3 sets x 10 repetitions)
Squat & Leg Pass (3 sets x 20 repetitions)
Windmill (10 alternating repetitions)

Week 7

Session 1
Two Hand Swing (20 repetitions)
Crunches (15 repetitions)
Snatches (5/5 repetitions)
Jumping Jacks (25 repetitions)
Repeat 3 times, resting 60 seconds between each circuit.

Session 2
Snatch (10/10 repetitions)
Turkish Get Up (2 alternating repetitions)
One Hand Clean (10/10 repetitions)
Jog in Place (30 seconds)
Repeat 3 times, resting 60 seconds between each circuit.

Week 8

Sessions 1
Long Cycle Clean & Press (10/10 repetitions)
Kettlebell Squats (10 repetitions)
Push-Ups (10 repetitions)
Crunches (20 repetitions)
Jumping Jacks (40 repetitions)
Repeat 4 times, resting 60 seconds between circuits.

Session 2
Swing Snatch (10/10 repetitions)
Windmill (6 alternating repetitions)
Clean & Press (10/10 repetitions)

Side Twist & Kick (20 repetitions)
Squat Thrusts (15 repetitions)

Week 9

Session 1
Two Hand Swing (20 repetitions)
One Hand Clean (10/10 repetitions)
Clean & Press (10/10 repetitions)
Crunches (20 repetitions)
Turkish Get Up (6 alternating repetitions)
Jumping Jacks (50 repetitions)
Repeat 3 times, resting 60 seconds between circuits.

Session 2
One Arm Snatch (10/10 repetitions)
Squat Thrusts (10 repetitions)
One Hand Clean (10/10 repetitions)
Windmills (6 alternating repetitions)
Clean & Press (10/10 repetitions)
Jog in Place (50 repetitions)
Repeat 3 times, resting 60 seconds between circuits.

Week 10

Session 1
One Hand Swing (10/10 repetitions)
Push-Ups (10 repetitions)
Crunches (20 repetitions)
Turkish Get Up (6 alternating repetitions)
One Hand Clean (10/10 repetitions)
Squat Thrusts (10 repetitions)
One Arm Snatch (10/10 repetitions)
Jumping Jacks (50 repetitions)

Session 2
Two Hand Swing (20 repetitions)
Clean & Press (10/10 repetitions)
Crunches (20 repetitions)
Push-Ups (12 repetitions)
Squat Thrusts (12 repetitions)
One Arm Snatch (12/12 repetitions)
Jog in Place (50 seconds)
Windmills (6 alternating repetitions)

Week 11

Session 1
Two Hand Swing (25 repetitions)
Squat Thrusts (10 repetitions)
Crunches (20 repetitions)
One Arm Clean (10/10 repetitions)
Jumping Jacks (50 repetitions)
Clean & Press (10/10 repetitions)
Repeat 3 times, resting 60 seconds between circuits.

Session 2
One Arm Snatch (12/12 repetitions)
Jog in Place (50 seconds)
Side Twist & Kick (15 repetitions)
Squat & Press (10 alternating repetitions)
Bent Knee Crunches (20 repetitions)
Windmill (6 alternating repetitions)

Week 12

Having now spent 3 months getting used to the feel of kettlebells, you are ready to try a few of the slightly tougher programs.

Session 1
Five Exercise Combination
One Hand Swing
One Arm Snatch
One Hand Clean
Squats
Clean & Press
Change hands and repeat for as many sets as you feel cmfortable with.

Session 2
Ten Minutes Of Hell. Pick any one of the following:
Swing Snatch
Clean & Press
Two Hand Swing
Squat & Press
Squat & Leg Pass

Set your stopwatch and see how many repetitions you can do in 10 minutes. The idea is to increase that number next time you train using these exercises.

The Exercises:

Bodyweight
Crunches
Side Twist & Kick
Lying Leg Raises
Bent Knee Crunches
Push-Ups
Jumping Jacks
Jog in Place
Squats
Squat Thrusts

Kettlebells
Two Hand Swing
One Hand Swing
One Hand Clean
One Arm Snatch
Clean & Press
Long Cycle Clean & Press
Windmill
Turkish Get Up
Side Bends
Overhead Kettlebell Crunches
Squats
Squat & Leg Pass
Squat & Press
Swing Snatch

Visit Bodies@Work to find out more about Kettlebells.