10 Machines You Shouldn't Use
Obviously, writers want you to read their articles so they come up with attention grabbing headlines, that may or may not be totally accurate.
Let me start out by saying that if your primary goal is burning maximum calories and dropping weight, isolation machines should be a very small (if any) part of your strength training routine.
You will get much more metabolic "bang" for your time and effort "buck" by concentrating on compound exercises that work multiple muscles. Everyone seems to love Bicep Curls and there's nothing wrong with adding them to your program occasionally. However, if you are limited in time (like most people) and are interested in fat loss (like most people), you will be much better served by Rows and Pulldowns than by Curls.
I agree with much of this article. I haven't had a client do Behind the Neck Pulldowns in at least 8 or 9 years, Body & Soul's Leg Extension machine pretty much just collects dusts and I will never own a Hip Abduction machine. For the most part, I believe standing exercises are better than seated, and dumbbell exercises are superior to the same movement on a machine. That being said, I think a blanket condemnation of all 10 of those machines goes a little far.
Friday, January 11, 2008
Tuesday, January 8, 2008
Clarifying Yesterday's Post
I woke up this morning and realized that I may have created more confusion than clarity with yesterday's post.
To get the best results from strength training, you should change your routine every 4-6 weeks. For the most part, changing your workout involves varying the exercises you've been doing. (You should automatically be increasing your weights/resistance as you get stronger and doing so does not constitute changing your workout.) Most of my members have a new routine designed for them every 4-6 weeks.
Changing workouts too quickly often means you never really challenge your capabilities with adequate resistance.
I think some confusion may have been caused by my use of the word "program" yesterday. Some training programs such as Turbulence Training or those found in books like New Rules of Lifting or Winning By Losing, often contain months of different workout routines.
Yesterday, I wrote about people who jump from one training program to the next constantly in search of the hot, new philosophy or newest celebrity trainer. They'll do a couple of weeks of Afterburn then switch to a Chad Waterbury program, LL Cool J's book or Turbulence Training, without giving any of them a solid effort.
I'm the first one to tell you to listen to your body. If you faithfully follow a program and don't get results, dump it, but remember that many of the best programs are more alike than different and the bottom line is always that a mediocre effort will produce mediocre results.
To get the best results from strength training, you should change your routine every 4-6 weeks. For the most part, changing your workout involves varying the exercises you've been doing. (You should automatically be increasing your weights/resistance as you get stronger and doing so does not constitute changing your workout.) Most of my members have a new routine designed for them every 4-6 weeks.
Changing workouts too quickly often means you never really challenge your capabilities with adequate resistance.
I think some confusion may have been caused by my use of the word "program" yesterday. Some training programs such as Turbulence Training or those found in books like New Rules of Lifting or Winning By Losing, often contain months of different workout routines.
Yesterday, I wrote about people who jump from one training program to the next constantly in search of the hot, new philosophy or newest celebrity trainer. They'll do a couple of weeks of Afterburn then switch to a Chad Waterbury program, LL Cool J's book or Turbulence Training, without giving any of them a solid effort.
I'm the first one to tell you to listen to your body. If you faithfully follow a program and don't get results, dump it, but remember that many of the best programs are more alike than different and the bottom line is always that a mediocre effort will produce mediocre results.
Monday, January 7, 2008
Pick Something and Stick With It
Although many people get stuck in a rut and continue to perform the same workout month after month (wondering why their results have stalled), other people constantly jump from one program to the next, always looking for the latest or greatest workout.
First of all, let me say this. Most of your fat loss success will come from proper nutrition. That may sound surprising coming from a fitness professional but that's the way it is. As I mentioned a few days ago, regular exercise will do great things for your physical, mental and emotional health but it will not significantly alter your body composition without good nutrition. As they say, you can't out-train a bad diet.
That being said, you will get better results from your strength training by choosing a well designed program and continuing with it until completion. The people who flit from guru to guru rarely get the results they desire because they never give any routine time to work.
Now, if you give a program an honest effort for 4 weeks and don't see results, it makes sense to try something else. But before you do, be honest with yourself. Did you follow the program as written? How was your nutrition for that month? Did you miss workouts? Were you using challenging weights or just going through the motions?
The best designed program is only worth as much as the dedication and effort the exerciser is willing to put into it.
First of all, let me say this. Most of your fat loss success will come from proper nutrition. That may sound surprising coming from a fitness professional but that's the way it is. As I mentioned a few days ago, regular exercise will do great things for your physical, mental and emotional health but it will not significantly alter your body composition without good nutrition. As they say, you can't out-train a bad diet.
That being said, you will get better results from your strength training by choosing a well designed program and continuing with it until completion. The people who flit from guru to guru rarely get the results they desire because they never give any routine time to work.
Now, if you give a program an honest effort for 4 weeks and don't see results, it makes sense to try something else. But before you do, be honest with yourself. Did you follow the program as written? How was your nutrition for that month? Did you miss workouts? Were you using challenging weights or just going through the motions?
The best designed program is only worth as much as the dedication and effort the exerciser is willing to put into it.
Friday, January 4, 2008
Keeping Your Resolutions
Love her or hate her, Jillian Michaels (one of the trainers on The Biggest Loser), spent time on both her 12-23 and 12-30-07 radio shows talking about setting and achieving resolutions/goals and she had some excellent suggestions. You can listen online or download the audio free to your computer (and burn it to a CD if you want to listen in the car, etc.).
On 12-23, she launches immediately into forming and defining good resolutions and creating an action plan. The segment is about 10 minutes long.
On the 12-30 show, the audio is about 70 minutes long; the first 7 minutes contain Jillian's comments regarding The Biggest Loser finale, the goal/resolution part takes up about the next 38 minutes and the remainder is Jillian answering questions from callers.
Make sure you look for the 12-23 and 12-30-07 shows.
Jillian Michaels podcasts
On 12-23, she launches immediately into forming and defining good resolutions and creating an action plan. The segment is about 10 minutes long.
On the 12-30 show, the audio is about 70 minutes long; the first 7 minutes contain Jillian's comments regarding The Biggest Loser finale, the goal/resolution part takes up about the next 38 minutes and the remainder is Jillian answering questions from callers.
Make sure you look for the 12-23 and 12-30-07 shows.
Jillian Michaels podcasts
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.
.
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.
.
Wednesday, January 2, 2008
Turbulence Training Special Expires at 11:59 PM
Just a reminder that Craig Ballantyne's Turbulence Training special containing the 5 additional bonuses expires at 11:59 PM tonight.
I have not had time to go through all the bonuses myself but I did find Brad Pilon's Eat, Stop, Eat very interesting and I've been experimenting with it. I've read extremely positive comments about Dax Moy's Mastering The Fat Loss Mindset. Holly Rigsby's Fit Yummy Mummy workouts use very little equipment (not even a stability ball) so you can easily do those at home or when you travel, regardless of whether or not you're a stay at home mom. I am really looking forward to checking out Secrets of the Transformation Masters but I absolutely must finish my January Fit Bits print newsletter first.
Anyway, here's the link again:
Turbulence Training
Obviously, you'll be able to buy TT after midnight but those 5 bonuses will not be part of the package. If you, or someone you know, is serious about fat loss in 2008, check out the link above.
I have not had time to go through all the bonuses myself but I did find Brad Pilon's Eat, Stop, Eat very interesting and I've been experimenting with it. I've read extremely positive comments about Dax Moy's Mastering The Fat Loss Mindset. Holly Rigsby's Fit Yummy Mummy workouts use very little equipment (not even a stability ball) so you can easily do those at home or when you travel, regardless of whether or not you're a stay at home mom. I am really looking forward to checking out Secrets of the Transformation Masters but I absolutely must finish my January Fit Bits print newsletter first.
Anyway, here's the link again:
Turbulence Training
Obviously, you'll be able to buy TT after midnight but those 5 bonuses will not be part of the package. If you, or someone you know, is serious about fat loss in 2008, check out the link above.
Tuesday, January 1, 2008
The 4 Lies You'll Tell Yourself On New Year's Eve
If you're serious about making changes this year, here's a free report written by Dax Moy with 6 simple steps for turning wishful thinking into achieved goals.
You do not need to subscribe to anything to download or read this information. Here's a direct link to the PDF report.
4 Lies Report
You do not need to subscribe to anything to download or read this information. Here's a direct link to the PDF report.
4 Lies Report
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