Simple Rules To Faster Fitness

If you’re like the average person who is interested in improving health, dropping fat, and getting stronger, following these guidelines will help you get the best results from your strength training workouts:   

Always begin a workout with a full warmup. A good dynamic warmup prepares the muscles for what’s to come and allows you to work harder and with less risk of injury. If you are short on time, cut back on your working sets, never on your warmup. 

Perform a total body workout 3 times a week with at least one day of rest in between. Unless you plan on competing as a bodybuilder, ditch the musclehead magazines and their body part routines. Muscles work in groups and trying to isolate them during a workout is a waste of time for most people. 

Spend more time using free weights and bodyweight exercises rather than sitting on machines. You’ll work more muscles, burn more calories, and you’ll do it more naturally and functionally.

Concentrate on compound exercises. Exercises like Squats, Rows, Lunges, Pushups, Deadlifts, Presses, Pulldowns, etc. work multiple muscles at the same time, are more functional, and burn more calories than isolation work.

Ignore the "low weight, high reps to tone" myth that’s still floating around out there. There are exceptions, of course, but for most exercises, you should challenge your muscles using a resistance you can only lift 6-10 times with good form.

Unless you are correcting a current imbalance, make sure your weight training program is balanced between opposing muscle groups. Don't ignore exercises you don't like or do extra sets just of those that you do like. Either scenario can cause muscle imbalances and lead to injury.

Ditch the long, steady state cardio and switch to hill sprints, cardio intervals, finishers, metabolic circuits, etc. (unless you’re training for a specific event - 5K, half marathon, long distance bike ride, etc.) They’re more efficient and effective.
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Are You Challenging Yourself Enough?

When was the last time you increased you weight /resistance at the gym? To continue to improve (get stronger / burn more fat / etc.) you must challenge your body with heavier weights and/or new exercises. Our bodies adapt. Doing the same exercises, at the same weight / resistance, for the same number of reps will not result in significant changes to your body.

But remember, it's not about the actual weight. A 5 pound dumbbell may be challenging on some exercises for some people (at least at first) but way too light for someone else or for you after a few workouts.

Maybe Your Pink Dumbbells Aren't Really Pink

As I've mentioned before, the inspiration for naming my blog and my fitness boot camp came from a great Bill Hartman blog post, which you can read here ==> Too Much Pink

Back when I named them, it was rare to see anything other than very light dumbbells that were pink- one, two, maybe three pounds, but that was about it.

Nowadays, although I still don't see many heavier dumbbells in pink, there are kettlebells...



sandbags...

weight plates...

etc. that could get you into serious shape if used properly.

So, it's important to understand that when people refer to "pink dumbbells", it's not about the actual color of the weight; it's more of a shorthand way of referring to light, non-challenging resistance.

Although I've never been to a gym that had 10-pound pink dumbbells, I'm sure they're out there. Let me say again that it's not about the actual color. It's not even about the specific number on the weight you use; it's about the workload on your muscles.

It's all relative. A 5-pound weight may be enough resistance for a beginner or on certain exercises. The point is to challenge your muscles. As a general guideline, use a resistance you can only perform 6-10 times. Contrary to the "light weight, high reps to tone" myth, doing 25 repetitions using 3 pounds is not an effective or efficient way to achieve the body you want.

When you can do 10 reps with good form, increase the weight slightly at the next workout (this is where Plate Mates come in super handy if you use metal dumbbells). As long as you can perform at least 6 reps with the higher weight while using correct form, you're good. Then, just continue to increase your reps as you're able, until you reach 10. Once you can do 10 reps, repeat the process. For best fat loss and strength results, you should always be striving to increase your reps or your resistance (always with good form, of course).

So, as long as the weights you use challenge your muscles, don't worry about what color they are. (The 1-pound dumbbells at Body & Soul Fitness are blue.)

You think anyone's going to tell this woman she's not working hard?

 
If you're seriously interested in dropping body fat, getting fit, and reshaping your body, check out Rachel Cosgrove's new book Drop Two Sizes: A Proven Plan to Ditch the Scale, Get the Body You Want & Wear the Clothes You Love!or Craig Ballantyne's TurbulenceTraining program.

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Workout Mistakes You're Probably Making #3

Another common mistake that exercisers make is...

You don't change your workout regularly.

People don't like change. They prefer to do things they're good at or already know how to do.

The problem is that you get into a rut. As I often mention, our bodies adapt to doing the same things over and over.

I know of people who've gone to the gym for years and did the same machine circuit they learned on day one. Hopefully, they increased their weights along the way but even if they did, they would have gotten better results from changing their routine every 4-6 weeks.

Switch things up; it will be better for you physically and mentally.


If you missed the previous mistakes, you can find them here...

Workout Mistakes You're Probably Making #1
Workout Mistakes You're Probably Making #2

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Workout Mistakes You're Probably Making # 2

Here's another common mistake that many exercisers make that prevents or stalls their progress. 

You don't increase your weight / resistance on exercises.

If you are still using the same weights you did when you started or if it's been a long time since you increased, you're not challenging yourself enough. Our bodies adapt to the stresses we place upon them so if you mindlessly grab the same dumbbells or automatically set a machine at the same weight, you are not challenging your body to improve.

To make it easy for beginners, I use the old Nautilus protocol of 8-12 repetitions. When you can perform 12 reps with good form, you increase the weight slightly. Depending on the exercise, it could be 2 1/2 or 5 pounds.

As long as you can still perform 8 reps with proper form, you're good. If you can't get 8 reps (unlikely if you added only 2 1/2 or 5 pounds), decrease the weight.

Notice I didn't say, "Increase the resistance when it gets easy". It should not get easy. The last 2-3 reps should always be challenging and when you can do 12, you need to make it a little harder by upping the resistance.

If a baby can lift it, it's probably too light for you.

Each workout, your goal should be to get 1 or 2 more reps (only with good form) or to increase the weight. This is called progressive resistance and it's important whether you are trying to shed fat, get stronger, or build muscle.

It makes no difference if you're using 3 pound dumbbells or 30. Follow these guidelines and you will see your results increase.


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5 Tips To Stop Wasting Your Time At the Gym

The main excuse people give for not exercising regularly is lack of time. Here are 5 ways to reduce your time at the gym and still get a great workout.

1. Use primarily compound exercises rather than isolation exercises. Compound exercises are multi-joint movements that work more than one muscle at a time. Stop wasting time on Leg Extensions, Bicep Curls and Tricep Kickbacks. Concentrate on Lunges, Squats, Presses, Pushups, Deadlifts, Rows, etc. You'll not only save time but compound exercises are more functional (similar to how our body works in real life) and burn more calories.

 
2. Instead of doing 2 or 3 sets of the same exercise and resting between each set, pair a lower body and upper body exercise in a superset. For example, do a set of Squats followed immediately by a Row. Then, rest as needed and repeat. 


3. Get off the machines. Most people are familiar with the strength training circuits used in many gyms. You'll get a better workout by using free weights (dumbbells, barbells, medicine balls, kettlebells, etc.). Why?

When do we ever do this motion?

a. Many of those machines isolate muscles. See #1.

b. You don't get the full benefit of an exercise when seated on a machine. Your body doesn't need to work as hard because the machine guides the movement and supports your body weight. With free weights you need to lift and guide the weight, and also stabilize yourself so more muscles are involved.

(Please note, the above comments do not apply to the cable machine but that's an entire article of its own.)

4. Use challenging weights. Forget the "high reps, low weigh to tone" B.S. To get the look that people refer to as "toned", you need to reduce the amount of fat covering the muscles. To do that, you need to challenge yourself in your workouts. You'll save time and get far better results by doing sets of 6-12 reps (and sometimes 15) than by doing sets of 20-25 reps or more. 


5. Ditch the slow, steady cardio workouts and replace them with metabolic circuits or cardio intervals.

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Burn 30% More Calories

Recently, researchers from Syracuse University studied two types of strength training to see which style burned more calories. Their study, which was published in the April, 2010 Journal of Strength & Conditioning Research, compared superset training with traditional strength workouts.

A superset is simply 2 exercises done, one after the other, with no rest in between.

The study participants were 10 recreationally active young men. They completed 2 strength training workouts separated by at least 7 days. Their workout consisted of 4 sets of 6 exercises and they performed 10 repetitions per exercise.

One week they trained using supersets. One week later they did traditional resistance training (straight sets like most people do).

What did the researchers find?

Drumroll, please...
* The superset workouts took less time

* The superset workouts burned almost 30% more calories than the traditional training

When expressed relative to time, the exercise energy expenditure was significantly greater during superset training (34.70 ± 2.97 kJ·min−1) than traditional training (26.28 ± 2.43 kJ·min−1).

* The amount of energy burned in the hour after the training session ended was higher for the superset workouts.

Excess postexercise oxygen consumption was significantly greater after superset training (79.36 ± 7.49 kJ) over traditional training (59.67 ± 8.37 kJ).

Unfortunately, too many fitness centers and trainers are giving people inefficient, ineffective workout routines.

Are you frustrated by poor results? Are you still wasting time on bodybuilding style workouts? If you're in Lancaster, let's talk. Even if you're not, I can still help you. Call me at (717) 509-7777.

7 Tips To Shake Up Your Strength Training - Katherine Hobson

I found this great article via Rachel Cosgrove's blog. Be sure to check out the 8 Strength Training Tips for Women link later in the article, too.

Your Strength Routine: 7 Tips to Shake It Up
April 29, 2009 | Katherine Hobson

If you haven't already done so, check out our 10-week workout routine. Those of you already following our calendar are beginning the strength-training element this week. If you've never done resistance training or a strength routine before, simply learning the exercises is plenty. But once you've mastered the basic moves, you'll need to shake things up in order to progress. Here are seven tips for doing that from Rachel Cosgrove, a personal fitness coach and owner (with her husband) of Results Fitness in Santa Clarita, Calif. Her first book, The Fit Chick Body, will be published by Rodale in October.

Accept that you can't just go on autopilot. It would be nice to be able to memorize one strength routine and simply repeat it with the same set of dumbbells, three times a week, for the rest of your life. But the key to getting stronger, says Cosgrove, is to vary and change things on a regular basis.

Keep a program for four to six weeks. "You don't want to change too often, because then your body can't conquer things," says Cosgrove. Take the first week to master the workout. In the second week, add a second set of each exercise. By the third week, maybe add some more weight or add a third set. By the fourth week, add enough weight to make it really challenging. "We usually say to change one variable at a time," says Cosgrove.

Your program doesn't have to be totally new every time. If you can only do a pushup against a wall, try that for four to six weeks. The next time, you can do the move on your knees, and in your next four- to six-week period, try a regular pushup. (But don't be afraid to try new equipment, too—I've recently discovered the medicine ball, and my abs and arms are thanking me for it.)

Play around with reps and weight. The number of reps is the first thing your body gets used to, says Cosgrove. One way to mix it up is to use heavier weight than you're used to, fewer reps (six to eight), and more rest in between sets for a four- to six-week period. During another period you could focus on slightly lighter weights, but with 10 to 15 reps and less rest in between sets.

Don't be afraid to increase the weight. This isn't usually a problem for men, but women tend to be scared to lift more, afraid they're going to get huge. The fact is, most women are probably already hoisting a lot more than 10 pounds at a time during the course of their day (starting with their purse). "Women are lifting 30-pound kids and 20-pound grocery bags. And then they get to the gym and think, 'I don't want to bulk up,' " says Cosgrove. Women simply aren't built to develop massive, shirt-busting muscles; the ones who do are specifically trying to do it (and it's really hard).

[Check out 8 Strength Training Tips for Women.]

Soreness is not a sign of success. A little soreness is to be expected the first time you do a new program, says Cosgrove, but it shouldn't persist. If you're chronically sore, you're probably not recovering correctly.

[Read Aches and Pains: Sizing Up Soreness After Exercising.]

Get help. It's entirely possible to create your own progressive routines, but it can be helpful to have instruction, too. If regular coaching or training is not within your budget, do what a lot of Cosgrove's clients do and schedule a session every four to six weeks to get a new program. Or turn to books or magazines. (I got my own latest workout from Cosgrove, via Women's Health.)

The Fountain of Youth is Made of Iron by Joseph McCaffrey, MD, FACS

This article should be required reading for every doctor who only advises his/her patients to walk for exercise and for every person who thinks walking, running, biking, aerobic classes, and other cardio exercise is all they need to be healthy.

The Fountain of Youth is Made of Iron
By Joseph McCaffrey, MD, FACS

Aerobic exercise (walking, jogging, bike riding and such) has long been the darling of the wellness folks. For years, these people wouldn't consider lifting weights. They somehow thought they'd morph into a bodybuilding freak if they so much as touched a dumbbell.

As if…

They also didn't think that muscle mass and strength had much to do with health. More and more evidence shows the error in that way of thinking. A recent long-term study reported in the British Medical Journal adds to this body of evidence.1

In this study, researchers followed 8,762 men between the ages of 20 and 82 years of age for an average of 18.9 years (as I said, this was a long-term study).

When the men signed up for the study, their comprehensive evaluation included measuring upper and lower body strength as well as their performance on a treadmill.

Adjusting for age, the risk of death during the course of the study was highest in the weakest men and lowest in the strongest. This difference persisted even when other factors such as lifestyle, family history, and other medical conditions were allowed for.

The difference persisted even allowing for cardiovascular fitness. That is, the men who were both aerobically fit and strong did better than men who were equally fit aerobically but not as strong.

(Emphasis mine.)

As I said, this ties in with a lot of other evidence supporting the importance of strength training.

It used to be taught that losing muscle mass and strength was an inevitable part of aging. We now know this isn't the case at all.

Training with weights minimizes the strength loss that would otherwise occur. Studies show resistance training benefits even nursing home residents.

The image of an ideal exercise program has shifted dramatically in the last decade. Gone are the long hours of repetitive aerobic exercise sessions at 60-80% of maximal heart rate.

The new model rests on shorter, more intense, and highly varied exercise periods. It definitely includes resistance training.

Body weight exercises such as squats and pushups are a great beginning. And you'll find many good fitness programs recommended here on the pages of Total Health Breakthroughs. The main thing is to begin. The "use it or lose it" maxim definitely applies to muscle mass and strength.

Reference

1. BMJ. 2008; 337:a349.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer. His areas of expertise include mind-body interaction and cognitive restructuring. Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness. For more information, click here.]

This article appears courtesy of Early to Rise's Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription, visit www.totalhealthbreakthroughs.com

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How To Burn Belly Fat by Craig Ballantyne, CSCS

Although it's definitely improving, I'm always surprised at how many exercise and weight loss websites, online forums, magazines, fitness gurus, etc. are still promoting 45-60 minutes of cardio for fat loss. Not only is that not the most effective method, it's certainly not the most efficient.

Check out Craig Ballantyne's article below about the best way to blast body fat. I use Craig's style of training with my clients and highly recommend it.



How To Burn Belly Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

I often get asked, What's the best way to burn fat and lose my belly? People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals. Cardio is not the best way to burn fat. Intervals are a better fat burning workout to burn belly fat.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body. It might even leave you hurt!

So if you want to burn belly fat fast, drop the slow cardio and try interval training. Use strength training to sculpt your body and boost your metabolism. You'll be shocked at the results from this new way of training to burn fat and lose that belly!

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

When Pink Dumbbells Aren't Pink Dumbbells

Today I happened upon a post on a weight loss forum regarding "pink dumbbells." The woman was questioning whether she was welcome on that forum because of the staunch beliefs of some of the members regarding weight training and ongoing, sarcastic comments about using pink dumbbells.

I can't speak specifically to the tone of that forum because I'd never visited there before and only read that particular thread, which I found totally by chance. And, although I certainly don't like people feeling demeaned in online forums, I have to say "Yea!" that more women are getting the message about how to get the best results from their strength training routines.

That being said, I was concerned that some of my readers may also be confused about the whole "No pink dumbbells" theme of this blog so I decided to explain the training philosophy a little more in depth.

When people refer to "pink dumbbells", it's not about the actual color of a dumbbell; it's more of a shorthand way of referring to light, non-challenging weight. In fact, the original poster was partially upset because, at her gym, the pink dumbbells were 10 pounds and she felt that she was being ridiculed even though she was using a weight that was challenging for her. (As the replies came in, she realized that was not the case.)

Although I've never been in a gym with 10-pound pink dumbbells (it's usually the 2 or 3 lb. home weights that are pink), let me say again that it's not about the actual color. It's not even about the actual weight you use; it's about the workload on your muscles.

It's all relative. A 5-pound weight may be enough resistance for a beginner or on certain exercises. The point is to challenge your muscles with a resistance that you can only perform 6-10 times. Contrary to the "light weight, high reps to tone" myth, doing 25 reps using 3 pounds is not an effective or efficient way to achieve the body you want.

When you can do 10 reps with good form, increase the weight slightly at the next workout (this is where Plate Mates come in super handy if you use metal dumbbells). As long as you can perform at least 6 reps with the higher weight while using correct form, you're good. Then, just continue to increase your reps as you're able until you reach 10. Once you can do 10 reps, repeat the process. For best fat loss and strength results, you should always be striving to increase your reps or your resistance (always with good form, of course).

So, as long as the weights you use challenge your muscles, don't worry about what color they are. (The 1-pound dumbbells at Body & Soul are blue.)

If you're seriously interested in dropping body fat, getting fit and reshaping your body check out The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess book or Craig Ballantyne's TurbulenceTraining program.

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Why You Need To Strength Train

It happened again!

Even though Body & Soul is a women's fitness center, I do also train men; often those whose wives or significant others are members or clients.

Last night, two members and I were discussing how one of their husbands had recently met with me to learn a strength training program he could do at home. I asked the other member if her husband did any weight training and she replied that he didn't need to because "he has two hollow legs".

Aaaaaaaarrrrrrrrgggggggghhhhhhhh!

That's the sound of my head exploding. Just kidding...sort of.

It is so frustrating to me that with all the information out there about the benefits of regular exercise that even intelligent, educated, regular gym-goers often view it almost exclusively as a weight management tool.

Yes, the majority of Americans are overweight. Yes, regular exercise along with healthy nutrition, will help people shed pounds but that is not the only reason to lift weights.

I'm all in favor of people dumping excess body fat but the physical, mental and emotional benefits of regular physical activity absolutely dwarf the weight control aspect. Studies have shown that inactive people of appropriate weight are at higher risk for many diseases than active people who are overweight. Just because someone is thin doesn't mean they're healthy and fit.

Besides improving body composition, lowering body fat and boosting metabolism, below are some of the many benefits of strength training:

* Increases bone density (helps prevent osteoporosis)
* Lowers blood pressure
* Improves glucose tolerance and insulin sensitivity (reducing your risk for type 2 diabetes)
* Elevates mood (reducing the risk of depression)
* Increases muscle strength (without resistance training, adults lose about one-half pound of muscle per year)
* Reduces gastrointestinal transit time (helps you be more regular)
* Improves joint health (reducing arthritis pain and stiffness)
* Boosts your immune system (you'll get sick less often)
* Increases your blood level of HDL (good) cholesterol
* Improves sleep quality
* Lowers your resting heart rate (your heart doesn't have to work as hard)
* Improves flexibility
* Increases tendon and ligament strength
* Improves posture
* Decreases your risk of injury
* Improves self-esteem, confidence and self-worth
* Increases energy
* Maintains or improves lower back strength
* Improves balance, mobility and stability (which helps prevent falls)
* Maintains or improves mental sharpness (helps prevent Alzheimer’s and dementia)

The bottom line is that strength training improves your quality of life. It reduces the risk of injury and assorted diseases. Stronger muscles make everyday chores easier and help you maintain your independence as you age.

So, if you don't already, start lifting weights. You'll feel better, you'll look better and you'll be healthier, whether or not you need to shed any weight.
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