4 Tips For Preventing Holiday Weight Gain

Eating yourself into a coma seems inevitable during the holidays, what with all the yummy delights available. Treating every party as if it's an invitation to indulge, however, is a sure way to add pounds. Below are a few reminders for keeping the calories in check:

• Eat Before You Go. Rules to live by: never go grocery shopping while hungry, and similarly, never hit a holiday party on an empty stomach. You'll be less tempted to overindulge if your belly's full of something healthy.
• Choose One Treat. Once at the party, choose one thing to indulge in and make it good. No chips -- you can have those any old time. Pick something you only get during the holidays.
• Control Your Drinking. Alcohol is an easy way to consume more calories than you need, so avoid mixed or fruity drinks, and have a glass of water for every drink you consume. Also, definitely avoid the egg nog; it has up to 350 calories a cup.
• Don't Skip Meals. It's tempting to skip meals to make up for whatever nightmare food you'll eat later, but just like the empty-stomach rule, if you're starving, your rational mind will be unavailable for healthy food choices. Eat small meals all day to avoid going nuts at the buffet table.

However you deal with the holidays, make this the year that you don't gain extra weight. Make a decision to do everything you can to stay active and eat healthy while not depriving yourself of all the fun. Like everything else in life, it's all about moderation. Happy Holidays!

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5 Bicep Exercises To Help You Build Mass

The biceps are one of the most “famous” muscles in the body. Even in youth, kids raises their arms and flex to the mirror, or one another, as a show of who is stronger and more dominant. When someone asks you to flex, they’re not talking about seeing a ripped chest or detailed back – they want to see the bicep. It’s long been used to gauge the overall muscle build of a man, and for those that want to increase the size of that area there are some very specific workouts that can be done to achieve maximum muscle in the biceps.

Granted, these workouts are less effective on their own. It’s best to pair them with an overall workout plan that targets the entire body.  There’s no skeletal muscle that is more important than another, and it’s important to remember that fact as you work through the top 5 exercises for increasing your biceps.

The Anatomy of the Bicep

Before starting any workout plan you should take time to understand the muscles that you’ll be using and the role they play in your everyday life. When you understand their function, you’ll be able to learn how to best use and manipulate those muscles during these top 5 exercises to achieve an optimal workout of your biceps.

The biceps consist of three primary muscles; the Biceps Brachii, Coracobrachialis and Brachialis

• Biceps Brachii – This segment of muscle tissue is linked to the forearm bone (the radius) and originates in the process of the scapula (shoulder blade).  This muscle tissue runs the length of the anterior side of the humerus (upper longbone of the arm) and makes up about 1/3 of the muscle mass of the upper arm.
• Coracobrachialis – This muscle, the smallest of the trifecta, attaches also to the coracoid process of the scapula with the other end attached to the humerus.  The action of this muscle draws the arm forward and toward the torso.
• Brachialis – This muscle crossed the elbow joint, originating in the lower segment of the humerus and extending to the ulna.  While part of the bicep muscle group, the brachialis is the strongest flexor of the elbow however because it only inserts on the ulna (not the radius) it cannot participate in pronation and supination of the forearm (rotation).

The Top 5 Exercises for Increasing Biceps – The Breakdown

First and foremost, there’s a lot of equipment out there and the equipment you use is going to change the form and position of your workout. Some machines are available to reduce strain on the rest of your body or promote a motionless workout while ramping up resistance. Whatever you use, that resistance is what’s important because the weight or resistance is what pushes the limits of the muscles and forces them to recover and grow. For this article, we’re focusing primarily on free weights because they require more form and concentration – giving a more powerful workout to the biceps.

Top Bicep Exercise #1 – The Standing Barbell Curl

If you have any interest in building your biceps up in order to look like a tank, the standard barbell bicep curl is the best all-inclusive bicep exercise. Regardless of the amount of weight, your body will use all of the bicep muscles and some forearm muscles to raise the weight as you flex the arm closed. The standard curl forces the arm to work in relative isolation from the back and shoulders, but on one condition – you can’t cheat.

Torso swinging is common, and needs to be avoided if you want the most effective workout. The goal is to remain stationary, flexing the arm at the elbow joint without moving your upper body. Perform this bicep curl by holding a barbell in both hands. Hold the weight with your palm outward and let the weight hang at your hip so that your arm is fully extended downward. Tuck your elbow into your sides and curl the weight to your chin without moving your elbow, hips or torso. Maintain tension, let the weight down slow. Do not bounce the weight off your hips or quads to start the next rep.

Top Bicep Exercise #2 – The Alternating Dumbbell Curl

The alternating dumbbell curl is a simple exercise that functions as a cross between a hammer curl and a standard curl. Instead of curling one weight using both biceps, or simultaneously curling with two separate weights, the alternating curl lets you focus the intensity of the workout in each bicep separately.

Torso swinging is also common in this workout, so it’s important to once again keep your elbows tucked into the body. Start at the same point as a standard curl with your arm fully extended however your palms will be facing in toward your body. As the weight clears your flank you can begin to rotate your arm. At the end of the movement your palm will be facing toward your head.

Top Bicep Exercise #3 – The Hammer Curl

While a significant amount of focus is given to the bicep, some of the muscle groups within the forearm will be working as well. Because the focus here is on a rotated curl there is a lot of emphasis on the brachialis and brachioradialis of the forearm.

The starting position for this curl is identical to the alternating curl, where the palms face in toward the body. Your elbows remain tucked in with your body and upper arms remaining stationary. Lift the weight, curling it upward without rotating the weight or forearm to the point where the weight is almost touching the shoulder of your lifting arm. Think of the motion of swinging a hammer – this is also where the bicep exercise got its name.

Top Bicep Exercise #4 – Supinated Bent Rows

Resistance breeds muscle gain, and more weight equals more resistance. You can sack more weight into a bicep workout using rowing. Bent over straight bar rows can let you work double the weight over your standard curling or straight bar curls.

Grab the straight bar with palms facing up/away with hands shoulder width apart. Either pull the weight from the rack or deadlift the weight from the floor to a standing position. Once the weight is up, bend into position so that your upper body is almost parallel to the floor. Avoid rounding off or trying to lift with your lower back. While bent, raise the bar to touch your abdomen while keeping your elbows tucked into your flanks. Lower the bar just short of fully extended and repeat.

Top Bicep Exercise #5 – Chin Ups

Not just any chin up either – this is about close grip chin ups.   While curling or rowing can give you a significant workout, when was the last time you tried to curl your body weight with success? If you’re over 150lbs and you don’t often try to beat yourself into submission then likely not often.

Closing the grip on your chin ups will focus the pull on your biceps. You can use any secured straight bar or chin up bar. Reach up and grasp the bar so that your palms are facing you and about 6” apart. Pull yourself upward, keeping your legs raised/crossed so that you do not touch the floor when you lower yourself. It’s important to get your chin up over the bar so that your arms are fully flexed. Maintain the tension as you lower yourself, and avoid relaxing once you get to the bottom of the rep.

While all of these exercises will help you target the biceps, they’re intended to be inclusive with an overall workout program. You should never try to build only your biceps. You need to think in terms of your biceps being just a small part of the major muscle groups that form your body. In order for each of the muscles to work properly, the surrounding muscles need to be targeted as well.

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10 Tips To Help You Stay Thin During Thanksgiving

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently. But Thanksgiving does not have to sabotage your weight. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods. Eat less and exercise more' is the winning formula to prevent weight gain during the holidays. Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast. Make fitness a family adventure. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together.

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients.

Suggestions:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

• Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without. Don't waste your calories on foods that you can have all year long. Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods.

• Try to resist the temptation to go back for second helpings. Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert.
• Choose the Best Bets on the Buffet. While each of us has our own favorites, keep in mind that some holiday foods are better choices than others. White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories. If you keep your portions small, you can enjoy whatever you like.

  Slowly Savor

  Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.
  Spread out the food and fun all day long. Schedule dessert after a walk, while watching a movie together. Eat midday and instead of another meal at dinnertime, continue the feast with dessert a few hours after the main meal.

  Go Easy on Alcohol

  Don't forget those alcohol calories that can add up quickly. Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water. This way you stay hydrated, limit alcohol calories, and stay sober.

  Be Realistic

  The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss. Shift from a mindset of weight loss to weight maintenance. You will be ahead of the game if you can avoid gaining any weight over the holidays.

  Focus on Family and Friends

  Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.
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10 Shoulder Exercises We Love

The shoulders are involved in nearly all your daily movements. You lift things, carry bags, drive cars, write on the computer and play sports. Your lifestyle might cause you to experience tight shoulders from too much sitting with your head forward. There are exercises you can do to strengthen your shoulders.

Lateral Raises
Stand straight with weights in your hands by your sides. Slowly raise the weights out from your body to a level parallel with your shoulders. Focus on leading with your pinkie, like you want to pour water from a bottle that you hold in your hand. Contract the shoulders at the top position for one second, then return slowly to the start position. Repeat 12 to 15 times.

Choose a weight with which the exercise starts feeling tough after eight repetitions. If you can do 15 repetitions easily, then the weight is too light and you should choose a heavier one. If you struggle by the fourth repetition and cannot do more than eight, then the weight is too heavy and you should switch to a lighter one. Use this rule for all the following exercise except the rotator cuff, where you want to use about 2/3 of the weight you use in the other exercises.

Front Raises
Stand straight with weights in your hands in front of you. You can also hold one heavier weight with both hands. Slowly raise the weights up to eye level. You need to contract your abdominals and lower back muscles to counter gravity. Do not move your upper body. Contract the shoulder muscles at the top position for one second, and resist gravity on the way down to the starting position. Repeat 12 to 15 times.

Bent-Over Raises
Bend over at the hips, keeping the natural arch in your lower back. Keep your knees slightly bent, and squeeze your shoulder blades together. Hold weights in your hands hanging loosely down. Start slowly raising the weights to the sides and slightly forward. Stop when your arms are parallel with the ground, and hold the top position for one second, then slowly return down. Repeat 12 to 15 times.

Overhead Press
Stand straight holding weights in your hands at the shoulder level with your elbows bent at the sides of your body. You can also hold a weight bar in front of your chest. Keep your core contracted and push the weights over your head until your arms are straight. Reverse the movement and resist gravity as you return to the starting position. Keep your elbows always on the sides. Repeat 12 to 15 times.

Rotating Overhead Press
Stand straight with weights in your hands in front of your chest, with palms facing toward you. Start pushing the weights over your head in a big circle, moving your elbows to the sides and opening the hands so they would face forward in the top position. Hold the top position for one second, and reverse the movement, resisting gravity. Repeat 12 to 15 times.

Standing Rotator Cuff
Use very light weights for this exercise, about 2/3 of the weight for the other exercises. Stand straight with your arms to the sides, parallel with the ground, with weights in your hands. Bend your elbows 90 degrees, so your forearms are vertical to the ground, palms facing forward. Keep 90 degrees in your shoulders and elbows at all times; the movement should come from your shoulders only. Rotate your upper arm forward, and slowly bring the weights down to the shoulder level. The elbows should not be moving; imagine that they are resting on a pedestal. Hold that position for one second, and reverse the movement to the starting position. Repeat 15 to 20 times.

Standing Lateral Rotator Cuff
Stand straight with a resistance band in your hands in front of the body. Bend your arms and put your elbows on your abdominals and keep them there during the entire exercise. Start pulling your hands with the band to the sides as far as possible, without moving your elbows. Hold that position for one second, and reverse the movement. Resist the band's resistance, and move slowly. Repeat 15 to 20 times.

Arm Circles
Stand straight with your feet hip-width apart. Keep your head above the shoulders and squeeze the shoulder blades together. Lift your arms to the sides, shoulder-level high. Keep your palms facing down and perform 20 circles forward. Make the circles about 6 inches in diameter. Then turn your hands palms up, and perform 20 circles backward. Squeeze your shoulder blades together in each circle.

Elbow Curls
Stand straight by a wall. Keep your feet hip-width apart and heels, hips, shoulders and head touching the wall. Curl your fingers into fists and put your knuckles on your temples. Open your elbows and let them touch the wall, then move them forward and touch them together in front of your face. Repeat slowly 50 times.

Static Shoulder Stabilizers
Get down your elbows and feet, keeping your body straight like a plank. You can also do this exercise on your hands in stead of elbows. Contract your abdominals and hold the position for one minute. Make sure that your hips never sink below the straight line from your shoulders to your feet. As you get stronger, hold the plank for two minutes.

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Keys To Losing Fat & Cutting Muscle

Planning

In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can.

There are many reasons why people choose to get to a low body fat percentage, but to achieve your goal in a half-hearted fashion will not work. Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night.

You have to plan your life around wanting to change, your aim must be clear and precise as to why you want to do it, you must set a date to start, tell your friends/family that you are going to do it, and that you are going to start on a certain date, you will need the support from the other people whilst you are embarking on this new regime. It is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.

Setting Goals

Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be ...X...” But be realistic, you wont achieve a 15% reduction in a few weeks.

By writing down your aims you have made a statement and setting yourself a goal, and get rid of any thoughts of “I wish I was…….etc. Your statement now is I will loose “X” amount of pounds in “Y” amount of time. Set goals that are ambitious yet achievable. You might not know how far you can go in losing fat, so find an example like in fitness magazines, you might of seen the before and after pictures of people who have been losing fat for a while, and pin it on your wall for inspiration.

Now you have written your goals down make copies and hang them everywhere you see them regularly, i.e. bathroom mirror, refrigerator door, inside the car, just to reinforce what you are about to achieve, Remember that there will be set backs, but you will be able to get back on track because remember “you are going to achieve this”.

Nutrition

Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy, you will lose weight but the wrong weight, Muscle is 70% water so on the scales you think you are doing well but it is muscle and water that has gone and considering that muscle burns calories this then further reduces your metabolism, when you come off the diet you will gain back every ounce of the fat you had and some more for “insurance” in case you do this again, so now you can eat less and still get fat.

Meal Frequency

You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day. You won’t be eating any more calories than you need but all you have done is spread the calories evenly over the day, this in turn increases the metabolism, stops craving, and stops the highs and lows of blood sugar. You will have more energy and less hunger pangs, the food will be more easily digested and you will create a metabolic environment that supports healthy fat loss and muscle gains.

Meals

When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”. Instead of counting every single calorie that you eat, we go about this differently we count portions, and a portion is the size of the palm of your hand, or the size of a clenched fist. This is a basic easy way to eat your food. Without the right foods you will not see results, food and training is the key.

Food Groups

Essential Fatty Acids (Omega 3 and Omega 6)

 The quality of health reflects in large measure the quality of the food we eat. Research has identified 45 essential ingredients. "Essential" means; we absolutely have to have them to live and be healthy. Our bodies cannot make them from other substances. We must therefore obtain them in their natural state from the foods we eat (or from food supplements). Deficiency of any of the essential nutrients has to result in deterioration of health. Large scale nutritional surveys have shown that over 60% of the population are deficient in one or more essential nutrients.

Of the hundreds of fatty acids found in nature, about 20 are common to human food, and two are essential to human health - the essential fatty acids - EFAs. It is a fact that many of the classic degenerative conditions (cardiovascular disease, some cancers, diabetes, MS, arthritis, PMS, osteoporosis, sterility and miscarriage, schizophrenia, depression) are fat-based and have a proven link with nutritional deficiency.

The Omega 3s are known to play a key role in maintaining a healthy immune system and protecting against everyday pollutants. Harmful processed oils and margarines block the activity of EPA and DHA in the body and are directly linked to the upsurge in many of today’s major diseases.

Omegas 3s in particular are required for normal brain development. In the adult, Omega 3s are required for visual, brain and nerve, adrenal and testis function. Clinical studies indicate that Omega 3s bring a sense of calmness because they interfere with the production of chemicals that the body makes in response to stress. They seem to improve the condition of those suffering from schizophrenia and the behavior of juvenile delinquents resistant to counseling.

EFAs stimulate metabolism, increase metabolic rate, increase oxygen uptake, and increase energy production. They also stimulate the process of oxidation because they attract and somehow reversibly react with or activate oxygen. People who begin to take EFAs when they have been deficient feel an increase in energy levels. Athletes and others appreciate finding that their muscles recover more rapidly from exercise fatigue.

The Omega 3 essential fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

The richest food source of ALA is flax seed (linseed oil). EPA and DHA are found in fish oils such as cod liver oil.

The Omega 6 essential fatty acid itself is called linoleic acid (LA) and it is found in most seed oils. The body converts this to gamma-linoleic acid (GLA). GLA is ultimately responsible for the production of two other prostaglandin series - PG1 and PG2 which are essential in the production of reproductive hormones, maintenance of healthy skin and regulation of blood pressure.

Essential Fat also has the following health benefits:

• Improved delivery of oxygen and nutrients to the muscles and other tissues because of reduced blood viscosity
• Improved aerobic metabolism because of enhanced delivery of oxygen to the cells
• Improved release of growth hormone in response to normal stimuli, such as exercise, sleep, and hunger, which may have an anabolic effect to improve the post exercise recovery time
• Reduction of inflammation caused by muscular fatigue and overexertion, which may improve post exercise recovery time
• Possible prevention of tissue inflammation

Protein

Bodybuilders strive for a high level of muscle mass, a goal that mandates a higher need for energy, Most strength trainers are under the illusion of “the more protein the better” which is not true, ideally bodybuilders should consume between 1.5 and 1.7 grams of protein per kilogram of body weight, assuming that adequate energy is consumed from carbohydrates. Any excess protein that we take in is simply burned as fuel or could be stored as fat. (Bodybuilders normally have a total intake of 25 to 30 percent of total calorie intake).

Consumed proteins are digested into amino acids, and these amino acids join other amino acids produced by the body to constitute the amino acid pool. The tissues take the amino acids from this pool to synthesise the specific proteins the body needs (muscle, hair, nails, hormones, enzymes, and so on). This amino acid pool is also available for use as energy via a deamination process to be burned if other fuels (carbohydrates and fat) cannot satisfy energy needs. Protein plays a very important role in the body, i.e., protein based enzymes, optimising blood pH, forming antibodies, are components of body tissue including heart, liver, pancreas etc, and muscles and bones, transporter of substances in the blood to the correct receptor sites, controlling fluid volume and osmolarity in the blood and body tissues.

The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B12), zinc and magnesium. Iron is needed for the formation of haemoglobin and Myoglobin in blood. It is also a component of many enzymes.

Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy. B vitamins are principally involved in energy metabolism. Vitamin B12 is needed for the formation of blood cells and nerve fibres. Zinc is needed for growth of tissues, immune function, and wound healing. Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilization.

Protein foods Choices: All beans and pulses, All fish, All lean meats, All nuts, All poultry without skin, All shellfish, Sushi (raw fish component) and Textured vegetable protein. (E.g. Soya)

Practical Advice (protein)

• Eat moderate amounts of foods from this group, and choose lower fat versions where possible.
• Choose lean meats and remove visible fat.
• Take the skin off poultry.
• Avoid poultry and fish cooked in batter or breadcrumb coatings. Cook these foods without adding fat.
• Aim to eat at least two to three portions of fish per week, of which should be oil-rich (fresh tuna counts, but canned tuna does not).

Carbohydrates

There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the blood stream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the blood stream because of its indigestibility, and tends to mediate the insulin response by slowing the rate at which other energy sources enter the blood stream. So we should carefully consider the type of carbohydrate that might be best under different circumstances. Glucose is the main source of fuel for muscular activity and the higher the muscular intensity, the greater the reliance on glucose for fuel. Understanding how to keep glucose from becoming depleted should become a major focus of any person’s nutrition practice. Sustaining carbohydrates sufficiency is problematic because, unlike either protein or fat, humans have a limited storage capacity for carbohydrate; some is stored in the muscle and some in the liver as glycogen.

• Carbohydrates give you energy - They have starches and sugar!
• Can aid in proper digestion - Go for fibre-rich food choices each day!
• Provide many vitamins and minerals, fruit and veg; for example, contain vitamin A (beta-carotene), several B-vitamins (including folate), vitamin C, iron and potassium.
• Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol.

Fluid Intake

Muscle is comprised of approx 70% water, and fluid is an essential transport mechanism for a number of nutrients, carbohydrates, and is also has an important role in all cellular activity. If your water intake is low then the ability to transport nutrients is compromised, you will lose strength and feel sluggish because of a build up of waste products like ammonia, urea, uric acid. Drink a glass of water before, during and after a meal, this way you will be hydrated sufficiently throughout the day, make sure you also have fluids whilst you train and even more if the weather is hot.

Training

To transform you body you must lift weight. Aerobics by themselves won’t achieve your goal; the best form of exercise to shape the body is weight training for both Male and Females. By resistance training you increase your metabolic rate, which is the rate at which the body burns fat. By increasing muscle mass the body requires more energy to maintain the new mass; fat does not require energy it just sits there annoying us all. So weight training is superior to aerobics as it increases the rate at what the body uses energy, by doing only aerobics you may lose weight but won’t alter your body in the way that weight training does.

Weight training is not just for young people, I have people training who are over 60yrs old, and are in good shape, as our bodies get older we tend to store fat because we tend to slow down and become more inactive, and because we slow down and become inactive we also lose muscle mass and strength. So the end result is someone who is old, fragile, weak, and has physical disabilities. But this trend is reversible, weight training reverses the frailty, muscle weakness, posture, well being.

Don’t think that you need to exercise every day to achieve your goals, you don’t, and we still stick to a routine of exercise. Our routine needs to be brief and intense to be effective. The routine needs to have stimulation to trigger an adaptation response by the body. Remember that the phase “More is not better” High intensity for long periods of training have been shown to be counterproductive.

Some people work out a lot for a long time and have not achieved their aim, but would not think about cutting back on their training so they think “maybe I am not doing enough” and end up doing even more, which further compounds the lack of results.

In weight/resistance training we cause trauma to the working muscle, once that occurs the body responds by repairing the damage we have caused by training, this causes the body to use energy to repair itself and we need nutrients such as protein, carbs, essential fats, vitamins, minerals, creatine to achieve this. But more importantly we need to rest to allow the body to repair itself and it will not do this whilst you are in the gym, it is between sessions that our body repairs the damage and along with all the essential nutrients we can grown bigger, stronger and leaner.

Weight training involves two movements of a weight, (a) the concentric (lifting) and (b) eccentric (lowering). So when we lift the weight, we shorten the muscle and when we lower the weight we lengthen the muscle, both portions of lifting, concentric and eccentric movement are equally important. You have to concentrate on both phases of the movement, lifting and lowering, if you just lower the weight by gravity your wasting this part of the exercise.

In resistance and weight training you have to push your self, don’t just think than you just have to do a number of reps and then put the weight down it’s like everything in life “you get out of it - what you put in”. I see many people doing their training and pushing the reps out as fast as the can, just to get to their required amount of reps, but the exercise is being lost when you do this, slow the reps down and you overload the muscles for a longer period of time.

Training Routines

Intensity

Monitoring your rating of perceived exertion (RPE) by the Borg Scale. The RPE is a means of determining how hard you are exerting yourself, including physiological (how hard you are breathing, how fast your heart is beating) and muscular strain (how much you feel the exertion in your muscles). The scale measures your answer to the question: "How hard do you feel the exercise is?" The scale goes from 1 to 10.

Aerobic Training

Remember to warm up, stretch, do your aerobics, and then cool down.

The scale above is a reference as to how hard you are working out, if you are unfit then to reach level 10 would be a lot easier to reach than if you were fit, for example, level 1 on the scale would be sitting on the settee watching TV. Level 3 might be carrying shopping bags to the car; level 5 might be carrying the shopping up a few flights of stairs. The scale continues right up to level 10 this is all out “balls to the wall” maximum effort, at this level you just cant do any more or go any faster. And this is the way we are going to do our Aerobic training and weight training, People say that the best way to lose body fat is low intensity – long duration aerobic exercise, but using this method is not the best for getting rid of body fat. Research indicates that not only does high-intensity training burn fat more effectively than low-intensity exercise (up to 50% more efficiently) it also speeds up your metabolism and keeps it raised for quite a while after your workout, provided that you don’t eat after your workout for one hour. The best time to do your aerobic training is first thing in the morning, this can be done at home on an exercise bike, or on the streets running, etc. Scientific studies have found that by exercising first thing in the morning burns fat much faster (up to 300% percent faster) than doing the same exercise in the afternoon. The workout we are going to do is only 20 minutes of aerobic exercise three times per week, no more, and definitely no less. You have to make each and every workout the most effective fat burning, health enhancing 20 minutes you can. And to do that we use the Borg Scale.

We select an exercise, like rowing, cycling, jogging, treadmill, etc. You can vary your sessions on different pieces of equipment if you want every session, or every week, your choice; it is you that’s doing the work. We start with 2 minutes at about level five intensity on the scale, after two minutes we up the intensity to level 6 for one minute, then up to level 7 for one minute, then up to level 8 for one minute, then up to level 9 for one minute, after the minute we then go back down to level 6 (a moderate intensity level) We repeat the this pattern 3 times but on the last cycle after we have gone from level six up to level nine we continue up to level 10 this is where you are going faster than you thought you could ever do, it is maximal effort, you cant do it any faster, then after one minute at level 10, we drop back down to level 5 for one minute, this training method is called Interval training is an excellent way of dropping body fat. But not easy!!

When you apply the same intensity principles to both your aerobic and weight training you will constantly be moving to higher and higher levels and you’ll continually be stimulating your muscles while losing fat. You will become more metabolically efficient. Your body will burn fat at an elevated rate throughout the day, during your daily activities, and even whilst sleeping.Stick to the intensity for the given minute of exercise. Do not try and burn yourself out, that would be counter productive, when you first start you may find that level 10 might just be walking at a fast pace, that is ok as that is your pace, but you have to aim for improvement, you must try to achieve a higher and higher level of improvement.

Weight Training

The weight training element of this fat loss programme upper/lower body based type of training in which we divide the body up into sessions where we do 1st day is upper body, 2nd day is aerobics, 3rd day is lower body, 4th day is aerobics, 5th day is upper body, 6th day is aerobics, 7th day is a day off!!. Then the second week we start with 1st day lower body etc. The routine continues for at least 12 weeks.

Monitoring Lean Body Mass And Body Fat

 In order to make sure that our calorie intake is adequate we need to monitor our lean body mass, this is done by having our body fat percentage done on a weekly basis, body fat percentage can be done by two means, (1) By callipers, with this type of testing it is important to have the same person doing the testing, that way the results would be more accurate. The principle behind this method is that the amount of subcutaneous fat is proportional to the total amount of body fat. However, the exact proportion of subcutaneous to total fat varies with gender, age, (2) By Bioelectrical Impedance Analysis, (BIA) this method is easy to administer, non-invasive and a safe method. BIA involves passing a small electric current through the body and measuring the impedance or opposition to the current flow. Fat free tissue and water is a good conductor of electrical current, whereas fat is not. The resistance to the current flow is related to fat free mass and total body water, both can be predicated by this analysis. This type of testing is either done by a hand held device or a four lead test, in which four leads are attached to the client whilst they are lying on an examination table.

If using the BIA method you should remember the following points:

• Abstain from eating and drinking within 3 hours of the assessment.
• Avoid moderate or vigorous physical exercise within 12 hours of the test.
• Do not drink alcohol within 48hrs of the test ?
• Do not use any diuretic agents (including caffeine) prior to the test

Once you know your body fat percentage, you can calculate your lean body mass by multiplying body weight by the percentage of body fat, this will give you total fat mass, then to work out the fat free mass all we do is subtract the total fat mass from the body weight and you have your total fat free mass.

IF YOU FIND THAT THE FAT FREE MASS (MUSCLE) IS GOING DOWN, THEN YOU WILL NEED TO INCREASE THE INTAKE OF CALORIES. THIS IS VERY IMPORTANT; It is muscle that burns calories; if calorie intake is to low then the body will release an enzyme that will make you store fat as an emergency store for energy.

Other easier methods of monitoring fat % are:

• Changes in body composition viewed in the mirror
• Waist measurements
• Waist to Hip measurements
• Weight
• BMI, although people who weight train would have a higher level of muscle and this would make the results inaccurate.

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5 Oblique Exercises To Get You Ripped

Exercise 1 – Weighted Oblique Static Holds

Lay on one side of your body with your back completely straight and slowly crunch your legs towards your torso. Really squeeze your side/obliques. At the peak contraction point, or the point where you’re squeezing the hardest, hold it there for 45 seconds. Don’t worry if you’re unable to get 45 seconds right away, hold it for as long as you can and slowly build up to 45 seconds over time. Repeat for the other side. Once you’re able to do 45 seconds comfortably, add a light dumbbell between your feet. Start with 5 pounds and continue to progress as it gets easier and easier. As you continue to add more weight your obliques will strengthen, harden up, and look more ripped-up. 

Easy – No weight, hold for 45 seconds per oblique

Medium - 10 pound dumbbell, hold for 45 seconds per oblique 

Hard – 20 pound dumbbell, hold for 45 seconds per oblique

Pro – 35 pound weight plate, hold for 45 seconds per oblique

Exercise 2 – Side Planks With Knee Pull

Start by propping your body up on one arm, while raising the other arm straight up in the air. By raising the opposite arm you’re stretching out and isolating the obliques. Stagger your feet so that the top foot is on top/in front of your bottom foot. While keeping your body perfectly straight, bring your bottom foot as far into your chest as possible. Hold your knee in your chest for 1 second and repeat the motion. Do 15 reps per side, or as many as you can. Make sure to keep your body straight!!! As this starts to get too easy try to hold your knee into your chest for longer than 1 second.

Easy – 10 reps per oblique, hold for .5 seconds

Medium - 15 reps per oblique, hold for .5 second

Hard - 15 reps per oblique, hold for 1 second

Pro - 20 reps per oblique, hold for 1 second

  

Exercise 3 – Decline Russian Twists

Find an ab bench and set it to a 45 degree decline. Lean back, tighten your core and obliques, and make sure to maintain perfect posture. Don’t arch your back!! A great way to check your form is to puff out your chest and squeeze your lower back. Once in position extend your arms straight out in front of you and slowly rotate back and forth from the left to the right.Hold for .5 seconds when you’re fully extended to the right and left. Once this gets too easy, increase the difficulty by holding a weight plate or medicine ball extended out at chest height.

Easy - 10 total twists left-to-right, no weight
Medium – 15 total twists left-to-right, no weight
Hard – 20 total twists left-to-right, no weight
Pro – 15 total twists twists, 8+ pound

Exercise 4 – Oblique Cable Crunches

Oblique cable crunches are one of the only ab exercises that overload your abs with a heavy weight. Once you strengthen your abs, you’ll easily be able to cable crunch 100, 110, 120+ pounds–that much weight is physically impossible to handle with any other ab or oblique exercise.

Easy - 12 oblique cable crunches per side, 30 pounds
Medium - 12 oblique cable crunches per side, 50 pounds
Hard - 12 oblique cable crunches per side, 75 pounds
Pro – 12 oblique cable crunches per side, 100+ pounds 

Exercise 5 – Cable Woodchoppers

Cable woodchoppers are a great way to integrate a little high intensity, fat burning action into your oblique routine. Not only will they work your obliques, but they’ll hit your chest, arm, and lats as well. Set up a cable pulley slightly lower than chest height. Grab the pulley handle far enough away that you can feel a nice stretch in your obliques and lats. Fully extend your arms and powerfully swing your arms across your body. Hold for 1 second at the end of the movement and slowly return to starting position.

Easy - 12 per side, 10 pounds
Medium - 12 per side, 30 pounds
Hard - 15 per side, 50 pounds
Pro - 15 per side, 70 pounds

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7 Tips For A Proper Squat Technique

1) Proper Squat Technique: Hip Hinge

When most people try to squat, the knees protrude far over the toes, the butt goes straight down, and the heels come off the floor. This happens because proper squat technique requires some hip flexibility, proper balance, and a “hip hinge”.

Each time you squat you should hinge your hips so that your butt moves backwards during the downward phase of the squat, your knees will no longer protrude well over your toes (if you are tall, this may happen, but make sure it does not put pressure on your knees). Finally, the pressure of the squat will be on your heels instead of your toes and you will be able to get more depth to your squat.

2) Proper Squat Technique: Straight Head Position

One major mistake people make when they squat is rounding their necks, or looking down at the ground. The spinal alignment is automatically thrown off, which makes the squat a very dangerous exercise, especially if you are using a lot of weight.

Pick a spot on the wall that’s in line with your eyes while you are standing straight, then as you squat down, keep your eyes on that spot. Your head will be automatically in the correct position.

3) Proper Squat Technique: Chest Out/Shoulders Back

A key theme with the squat is to make sure your spine is in proper alignment. By keeping your shoulder back and your chest out, your lower back will most likely have the correct natural curve. If you instead round your shoulders and sink your chest in, your spinal alignment will be thrown off.

4) Proper Squat Technique: Slightly Arched Lower Back

As you can see in the picture to the right, the bottom of the spine (known as the lumbar spine) has a slight arch. You should keep your lower back flat, to slightly arched as you squat.

Hyper-extending your lower back by arching too much, or rounding your back can put significant pressure on the intervertebral discs, which are soft gel like cushions that protect each vertebrae. If the disc ruptures because of too much pressure, a portion of the spinal disc pushes outside its normal boundary, which is called a herniated disc and may require surgery to repair. We can’t emphasize enough to make sure your lower back is flat to slightly arched throughout the entire squat movement.

5) Proper Squat Technique: Athletic Stance, Toes Pointed Out

Use an athletic stance for the squat so that your knees are slightly bent, feet are firmly planted on the ground, and toes pointed outwards slightly, which helps with stabilization. The wider you put your feet, the more it works your glutes and hamstring (back of the leg), and the easier it will be to stabilize. The closer in you put your feet, the more your quadriceps will be emphasized (the front of the leg).

One common mistake when people use too much weight is that one, or both knees will cave in towards their center. Make sure to keep your knees out and choose weight that is appropriate for your level.

6) Proper Squat Technique: Exhale Up/Inhale Down

Breathing is very important for squatting in particular because it is a challenging exercise. Improper breathing can make you light headed, or nauseous, and in extreme cases, some people even black out.

As you are lowering yourself, remember to take a deep breath in, then as you are pushing up, breathe out forcefully. Always keep this breathing pattern. Towards the last few reps, you may consider taking a few extra breaths at the top of the squat position as you are standing for some extra energy.

7) Proper Squat Technique: Depth of the Squat

The depth of the squat primarily depends on your hip flexibility. If your hips are very flexible, then you may be able to squat “below parallel” (hamstrings are below parallel with the floor) and if you have poor hip flexibility, then you will be “above parallel”.

In general, try to shoot for your hamstrings about parallel with the floor, which deeply engages your thighs, hips, and glutes. Some power lifters will squat “ass to grass”, which we think for most people is too dangerous. If you can go lower than parallel that’s fine, just make sure you don’t experience any pain in your knees, or lower back, and always keep your lower back flat, to slightly arched.

A couple other tips to keep in mind is as you are practicing proper squat technique is to look at the profile of the squat as you are standing sideways towards the mirror. You may also consider videotaping your form as well.

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