Nowadays, everyone seems to know what to do to get lean. Yet relatively few people are happy with their appearance!

The reason? There's more to it than a perfect diet and training routine. A lot of the end result depends on how well you approach your lifestyle change.

There are certain basics that must be covered in order to ensure that you're setting yourself up for success--things like cardio, 6 small, protein-rich meals daily (consisting of "clean" foods), plenty of rest to recover from your heavy weight training, and so forth.

Assuming you're aware of the above and are doing your best to incorporate them into your daily life, there may still be some obstacles in your path. Let's take a look at what can be done to eliminate those.


UNDERSTAND THAT NOT EVERY DAY WILL BE EASY

When it comes to dieting and training, it's perfectly fine for some days to be tougher than others. There will always be times when you're truly not wanting to get on the treadmill at 5 in the morning, and you begin to question your own ideas about what the "perfect body" for you may be.

The trick to overcoming your desire to stay in bed, is anticipating times like these, and just reminding yourself of the reasons you're living the lifestyle in the first place. Taking a look at a few photos of your role-models will usually help, as well. Just remember, none of them have it easy, either--so you're in good company!

REALIZE THAT THIS ISN'T A "DIET," IT'S A LIFESTYLE

Anytime you feel that you're truly depriving yourself of something, you'll end up craving it--and eventually giving into your cravings. In order to avoid feeling deprived, remember that there are ways to make your "clean" meals taste great! Cook for yourself, use lots of spices, use baking extracts in your oatmeal to make it taste like chocolate or bananas or whatever it is you love.

Don't forget that you're in this for the long haul. This isn't a fad, it's not something that passes. It's a way of life, so make it comfortable and liveable enough to where you don't feel like you're torturing yourself.

CELEBRATE YOUR ACHIEVEMENTS

Break out those tiny tank tops now that it's getting warmer! Show off the hard-earned arms and shoulders, you deserve it! Just a few "do you workout?" comments will get you smiling and motivated to hit the gym even harder!

Celebrate the fact that you have the determination 90% of the population can't even understand!

Never forget that YOU, and only you are in charge of your dreams and goals. No one will care if you miss your workout or cardio session, except you. No one will tell you to stop eating a chocolate bar or an ice cream cone except YOU!

People live to feel as though they can identify with someone, so don't be surprised if you find your friends and relatives trying to stuff you with the most fattening of foods--the kind they like to eat. They're just doing so to feel supported in their lifestyle.

It's your job to find a group of people with whom you identify, one that will support your new way of life. Spend as much time with these people as possible, and you'll see that you're not the only "nut" out there! ;o)

Labels: Training Tip

I've been getting lots of questions about ab training lately; everyone wants a six pack, but most of us seem to go about obtaining one in all the wrong ways.

Here are just a few questions I get, along with some answers.

No matter how many crunches I do, I can't seem to get a six pack. Why?

Getting visible abdominal muscles or "abs" depends on reducing the amount of fat covering them. Getting the six pack of your dreams depends on developing the underlying muscles as well...but that doesn't take 300 crunches! Your ab muscles are just like any other muscle group in your body, it will respond when trained with a reasonable number of reps/sets just a couple of times a week. You will never be able to actually see that six pack, however, if there is a heavy layer of fat covering it. To get rid of the fat, your diet and cardio have to be ON-POINT, bringing your bodyfat to single digit percentages.

Will doing lots of situps reduce fat around my midsection?

NO.

There is no such thing as spot reduction, so concentrate your efforts on losing fat all over your body--done only through proper nutrition and a sound training/cardio routine.

What is the best way to train abs?

Any exercise which causes your sternum to move toward your pelvis or your pelvis toward your sternum will do the job. Everyone has his or her favorite ab exercise. Here are some of mine, divided into upper and lower ab movements:

Lower abs:

* lying leg raises
* reverse crunches
* vertical lying leg thrusts
* hanging knee raises
* hanging leg raises

Upper abs:

* ab crunches
* 1/4 crunches
* cross-knee crunches
* pulldown crunches

If you aren't sure how to perform any of the above, feel free to email me & I will point you to a video or an illustration on the web demonstrating the proper form for that particular movement. Do no attempt to "experiment," as improper form may result in serious spine injury.

Does the order in which I perform the exercises matter?

I believe this to be individual just like anything else...though my favorite way to start out ab training is with the lower abs, simply because they're my weak point.

How do I construct an ab routine?

Here are some guidelines:
* Perform sets in the 15-30 rep range, as I find that's what works best for myself as well as my clients.
* Do anywhere from 2 to 4 sets per exercise, but NO MORE.
* Take short breaks between sets, as abs don't take long to recover.
* Perform ab crunches slowly (2 secs/rep), focusing on squeezing the abs for a better contraction.

How often should I train abs?
I personally don't recommend training them more often than 2-3 times weekly. Try utilizing different movements each time.

Should I do side bends to reduce my love handles?

NO.

"Love handles" are made up of the same fat that's covering your abs...and they too can only be lessened by following a clean, sound diet and a good cardio routine. NO SUCH THING AS SPOT REDUCTION.

By the way, working on ANY muscle group will cause it to grow, so unless you'd like to thicken your waist, I recommend discontinuing training your "love handles."

There you have it, some of the most common "How Do I Get a Six Pack" questions I find in my inbox on a daily basis. If you have a question that went unanswered, please feel free to email me.

Now get to it...your washboard abs are waiting to be uncovered. ;o)

Labels: Training Tip

I've been getting lots of emails from both guys & ladies asking for tips on shoulder training. I'm not surprised--full, round delts create the illusion of a smaller waist and look fantastic in a tank top...besides, if you're a lady who plans on competing in figure at some point, shoulders that pop are a necessity, not an option.

The following exercises are ones that have helped me build my shoulders. Remember to start with compound movements (the presses) and end with isolation exercises. Focus on working the more developed parts of your delts last, allowing to hit the lagging parts while you still have plenty of strength and energy.

1. Seated Shoulder Presses are a great compound movement that is meant to be performed with a heavy weight, either using dumbbells or a barbell. Presses will put size on your entire shoulder, especially targeting the medial deltoid.

2. Arnold Presses are a variation of dumbbell presses that I personally love due to the fact that I feel them in my anterior deltoid as much as my side delts. I highly recommend starting your workout with this movement if you feel that your front delts are your weak point.

3. Upright Rows are a good way to target the medial head of your shoulders while also working the trapezius muscle. Try varying your grip on the barbell to feel this exercise in slightly different areas of your delts, and don't be afraid to go HEAVY.

4. Lateral Raises are probably a staple in your routine by now...if not, they should be! I like performing this exercise toward the end of my workout, as a finishing movement. Try using cables instead of dumbbells, squeezing on the bottom portion of the exercise to really feel the burn.

5. Rear Flyes will target the rear delts. This movement may be done with dumbbells while bending forward at the waist, with cables (in the same manner), or utilizing the designated machine. It's a good idea to go slightly lighter with this exercise to really target the posterior deltoid, as heavier movements will result in the recruitment of supporting back muscles.

6. Front Raises are a must for those of us with less than perfect anterior deltoids. These are done in the same manner as lateral raises, except to the front. I recommend performing this exercise on an incline bench. You'll find the need to use lighter dumbbells, but will really feel the front of your shoulder doing all the work.


Your set & rep scheme may vary to keep both your mind and your muscles guessing. Remember to go as heavy as possible on your compound movements to build size. And of course, if your diet is less than ideal for building muscle, no exercise will do the trick...so click around the recipe section and be sure to EAT plenty of quality food!! ;o)

Labels: Training Tip

Labels: Training Tip

----->Keep changing your workouts and exercises to stay focused!

Boredom not only numbs the brain but will diminish the effects of exercise. The effectiveness of any program depends on the degree to which it challenges your body. The problem is that performing the same exercises again and again are less challenging because the body get used to them. Learn to shake it up a little. Try a different variation of the same exercise. Be sure you are not ignoring weaker areas. If you are using a machine for a particular routine, try free weights instead- you will notice the difference. Keep changing exercise routines to help maintain your intensity in the gym. Intensity is a key factor in body composition change. I recommend that you try and change routines every 6 weeks if you get bored or feel yourself losing intensity. This keeps your body guessing and adapting to your new workouts. You challenge yourself in new ways and this always helps keeps you focused and prevents boredom in the gym.


----->Remember to stay hydrated during your workouts!

The amount of water you should consume during exercise varies depending on several factors. These factors include the type and duration of exercise and the climate in which you are exercising. In general, hot and/or humid condition require more water consumption than cold and/or drier climates. However, even mild dehydration can reduce your level of performance and impair your ability to regulate body temperature. While there is no strict rule about fluid consumption during exercise,I try to get 3 to 4 oz. every 10 to 15 minutes of exercise time, and after exercising, I get about 16oz on my way home from the gym.


----->Eat Smarter when Dining out!

It may seem counterintuitive to have a small snack before going out to eat--after all, you may be going to a restaurant because you want to spend a night out of the kitchen or your cupboard is bare. However, going to a restaurant on an empty stomach is a recipe for disaster. Eat a small snack, or better yet time one of your regularly scheduled meals so you finish right before you go out to eat. This way you are still on track for the day, and you can order and enjoy a healthy salad when at the restaurant. This way you are full before you get there and you don't have to feel like you are left out at the restaurant watching everyone one else eat. You can order a salad for an appetizer and some steamed/grilled veggies for he main course if you are still hungry.

Labels: Training Tip

Ok, when's the last time you set off in your car without a destination in mind? Probably never. But when was the last time you had a workout without a clear goal in mind? Probably always!

Having a roadmap and a goal in clear site is a critical step in fitness and weight loss success. How will you know if you are going the right direction? How will you know when you get there? Set realistic achievable goals for yourself to help keep motivated and stay on track.

It is also very important to keep track of your progress by using a journal. A journal, detailing each workout, (weights used, reps, sets) will ensure you can actually see your improvements and provide evidence of progressive overload necessary for ultimate body composition changes to take place. I always keep a journal with me at all times in the gym and record everything I do while I am there. I even keep track of my rest time in between sets to make sure I am not slacking off and that I keep things moving while I am at the gym. Remember, keep a journal and set goals for yourself. Keep those goals written in your journal to motivate you during your workouts.

Labels: Training Tip

Here is a great training program I recommend for those looking to pack on the MASS!

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Labels: Training Tip