Heart 2 Heart-Why your not getting results

More random thoughts...........

• With holiday partys almost every weekend and bad unhealthy food everywhere you turn it can be hard to stay on track this time of the year. The key is not to fall off the cliff, try and at least limit the damage until years end and then start fresh and go get it Jan 1!

• Please stop doing 3 sets of everything! Everyone loves doing 3 sets, trainers included. We tend to think that 2 sets is too few and 4..well that's way too many...so 3 becomes perfect. WRONG! You must change things up. You will not be looked at funny in the gym if you do 5 sets....so do it! If you are trying to pack on some muscle volume is essential so up your sets here and there.

• Greek yogurt is superior to regular yogurt. Its higher in protein and lower in carbs which is perfect in my book. Chobani is my favorite brand.

• Doing nothing but cardio makes you look doughy........resistance training makes you look good. Your choice.

• A great thing to do is buy a big jar and put a bunch of mixed nuts and dried fruit ( the good quality kind not the kind loaded with sugar and preservatives) in it. Anytime you need to feed grab some for a great protein/slightly sweet snack.

• Ladies if you want your legs to look good then you need to focus on angles and variety. Do lunges forward, backward, laterally and in every direction you can. Do squats, deadlifts, lateral steps, forward steps, just move at every possible angle and your legs will get the look you want. Sprints are great as well.

• If your trying to get a bigger bench and bigger triceps then you better be doing close grip presses.

• I was sick for bit and wasn't able to workout until just recently and let me tell you it felt amazing! You cant beat the feeling of working out and changing your body. If you don't get that rush when you workout its time to check yourself and find why you do what you do in the gym. Give yourself a reason to love your workouts.

Go Dominate!

Tip of the day

Try to start your workout with an exercise you would not normally do first. For instance, if you always do flat bench press followed by incline press, try doing incline first for the next couple of weeks. If you do squats first and deadlifts second, try doing the hamstring dominant deadlift first for the next couple of weeks. People tend to fall into a routine or habit of always doing certain exercises first in their workout. Eventually your body just gets used to this and your results slow. By messing up the order of the exercises you will shock your system into better results! You will also improve your strength on the new exercise you start with since you no longer will be fatigued by having to do it second. Go Dominate-

6 things people do wrong in the gym

1. Doing endless amounts of steady state cardio for fat loss-Dont waste your time doing 45 min of mindless cardio on the eliptical day after day. Interval training is more bang for your buck!

2. Not doing enough resistance training-We all see that guy or girl who spends 90% of their workout doing cardio and then does 10 minutes of weight training to end their routine. If you want to change your body then lift!

3. Giving up on their program- Too often people quite their program within a couple of weeks because they dont see magical results. If it was that easy and took that little of time everyone would be a fitness model. Stay the course and have belief in the program your on!

4. Take too much time to workout- Everyone has a limited supply of time, we are all super busy these days and therefore need to make the most of our time. Keep your workouts short and simple.......under 45min is plenty. Hit it hard and dont waste your prescious gym time. If you get in and get out then you have more time for everything else.

5. No variation- When people get bored and their workout no longer is fun they burnout which equals failure. If your workout doesnt get you motivated or excited to do it then it is time for a CHANGE! Dont fall into doing what is comfortable....do what you need to!

6. People dont overload themselves-Simple basics when you talk about working out is the overload principle. Basically if you want change you must force your body into going beyond what you normally do. If you are pressing for 10 reps with a weight you can do for 15 then you are not overloading yourself. Get out of your comfort zone and results will come!

Drop sets

You can call them breakdowns or strip sets but most commonly they are called drop sets. Drop sets are one of the best techniques you can use to add intensity to your workout. Drop sets have been and will continue to be a favorite of bodybuilders. If you don't use drop sets you should add this technique to your training.

What are drop sets?

*Is a technique which you do an exercise to failure or close to failure, then you drop some weight and continue with the exercise for more reps.

What do drop sets do?

*By dropping the weight and continuing the set you will recruit more "reserve" muscle fibers. By recruiting more muscle fibers you will allow your muscles to grow!

Some drop set methods ( other than the traditional drop set )

A) ( 6-20 ) or "halving" method- This is when you choose the heaviest weight you can for an exercise for 6 reps. Perform the 6 reps, then without resting drop the weight by 50% and rep out 20 reps. This is great to do with dumbbell rows.

B) Tight drop sets-This is when you make small drops in weight. This would be like doing dumbbell bicep curls and you would do reps with the 50lb, then 45lb, then 40lb etc.

C) Wide drop sets-This is when you make a big drop in weight and generally you can do more reps. This method is best done with large muscle groups and exercises like the squat and leg press. You could have 6 plates on each side of the leg press and with each drop you take a 45lb plate off each side.

D) Power drop sets- This was made popular by Larry Scott who liked this method to not only build some size but also build your strength. Scott liked using this for his arms and shoulders. Start with your 6 rep max, then drop the weight between 10-15% and then do 6 reps with the new weight until you reach the desired number of drops

Some tips

• I wouldn't do more than 2-4 weight reductions ( drops ) during the routine- So if you start with 200lbs for bench, then you do 190, 180 and finish with 170. This would be 3 drops in weight.


• Stay within the 6-12 rep range since that is the best range for muscle hypertrophy. Sometimes you can go with the higher 15-20 rep range on your last drop.


• Don't do drop sets all the time- They are intense and you will overtrain and quickly burn out if you do. They say a ratio of 3:1 is best. Meaning do 3 regular sets and then 1 drop set.

Muscle building foods

1) Milk- Is a old school bodybuilding staple. You get a nice amount of calories and a great blend of both whey and casein proteins. Milk also contains calcium ( duh ) magnesium, potassium, Vitamin A and D. Whole milk provides the most calories although a higher fat content.

2) Potatoes-Both dense and filling. Filled with Vitamin C, B6, iron and potassium and some other nutrients.

3) Wild rice-1 cup of cooked wild rice has 3 grams of fiber and 7 grams of protein!

4) Whole chicken- Cheap and can be kept for great leftovers!

5) Turkey-Good in many ways and contains selenium ( helps fight cancer ) and numerous nutrients and is high in protein.

6) Whole eggs- Get the benefit of the yolk!

Interval Training-Mike Boyle article

Mike Boyle is a very very very smart individual...did I mention he is a very smart man in the world of strength and conditioning. The article below is authored by him and covers the subject of interval training. Read and enjoy!

http://www.strengthcoach.com/public/1766.cfm?sd=51

Getting your goals- The HARD is what makes it great!!

Watch this clip and pay attention to the last 20 seconds or so and listen to Tom Hanks words of wisdom.

http://www.youtube.com/watch?v=ndL7y0MIRE4&feature=player_embedded

I hear too often that working out is HARD. I want to get toned and lose weight but it is just sooo soo HARD....I mean I really want to but why does it have to be so HARD. Yes, working is HARD and yes it wont be easy but that's what makes it great! If it wasn't hard to drop weight, gain muscle, get stronger than everyone walking this earth would be. The fact is it will be HARD but that at the end of the day that's what makes it worth every ounce of blood, sweat and tears! At the end of your journey you can look yourself in the mirror and say yeah it was damn HARD.....but I did it and it was freaking great! Make it happen!

Staying motivated!

1.Get re-motivated everyday- Most of the time motivation doesn't last, it comes and goes and sometimes totally disappears. Motivation must be renewed every day if you want long term success! Get up and get yourself READY!

2. Have a vision or plan- The root word of motivation is " motiv." The definition of motive is " A reason to act." This is your vision. Your vision of what you want and what you want to get out of your workouts should be big enough to motivate you to act on!

3. Act on passion- So much of motivation comes from emotion. Use whatever emotions you need to draw from to get yourself motivated. It might be seeing someone close to you have health issues hence driving you to start to exercise or maybe being overweight all your life finally emotional drives you to become the " fit" guy.

4. Get results- If you work hard and get results it makes things waaay waaay easier to stay focused and motivated. When you start having success at anything you will be encouraged to keep going no matter how hard the goal is.

5. Ride the momentum- You will always get to that point when you are hitting on all strides....you will be getting great workouts, eating amazing, and taking care of your body like never before. When this happens dont let up! Use the momentum and keep riding the wave!

Top 5 reasons resistance training is beneficial

Resistance training should be a staple in everybodys workout routine no matter what your goals are. Resistance training offers the following benefits to the body:

1. Builds bone density ( this important especially in females as they age )

2. Enhances endocrine and immune function

3. Maintains and improves muscle mass

4. Maintains and improves power and strength

5. Boosts your metabolism and helps you burn calories at rest!

Reviewing protein supplements

Many of you have asked for me to blog about supplements and specifically protein supplements. So since I listen to the masses here you go! I used both my own thoughts and trials with products as well as other trainers I know thoughts and reviews when putting this together.

BIOPLEX WHEYPLEX

• Terrible taste


• Terrible mixing protein


• Very $$


• No reason to buy this

NEXT DESIGNER WHEY

• Solid choice but nothing great


• Added supplements are nice
  
  

ISS RESEARCH COMPLETE WHEY POWER

• Tastes very well


• Mixes very well


• High quality


• Good flavors


• Little $$

OPTIMUM 100% WHEY PROTEIN

• Decent product


• Don't buy Cookies n cream!


• Low price


• One of most popular

GNC BRAND 100% WHEY PROTEIN

• My personal favorite because of solid price and flavor ( chocolate)


• Not loaded with extra garbage

CYTOSPORT MUSCLE MILK

• Personally not a fan


• Some like the taste, but not me


• Too many ingredients you cant pronounce


• Good nutritional value


• Sometimes doesn't shake and mix well

MET-Rx MEAL REPLACEMENT PROTEIN SHAKE

• Taste is middle of the road, often is pasty


• Newest version has cut down on the fat content


• Full of vitamins

NATURES BEST ZERO CARB ISO PURE WHEY PROTEIN

• For those looking for low carb option


• Artificially sweetened............I am not a fan of this, but most low carb options are


• Lots of vitamins and glutamine


• Mixes well

Shape-Ups- The real truth

http://www.youtube.com/watch?v=71cvCXp8_Tk


" Now you can get into shape without setting foot into a gym"-Sketchers Shape-Ups video

Ok ladies enough with thinking Shape-Ups will make your legs sexy and toned! If shoes can make your legs look damn good then everyone would have great legs. The only reason Shape-Ups might make your legs look better is because your average person starts moving and walking more once they buy them. I mean sure if you go from couch potato to moving on a daily basis then yes of course your legs will look better. However what will really shape your legs is lunges, squats, deadlifts, sprints and all things cardio......not just some flashy shoe.



There has been two recent studies from the American Council of Exercise that concluded there is "simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone." Sure Sketchers claims their product does work and they give numerous testimonials on how satisfied people are with them but don't be fooled. Most of the time these companies do horrible studies and end up with garbage that they try and make seem like real evidence to you.



Overall Shape-Ups to me do nothing for you. They claim to help your posture when in fact they seem to put you into worse posture. They claim they will reduce cellulite which is just hilarious, sorry your not losing cellulite because your sporting these shoes! If you really love how the shoes look and they get you moving and active then good for you, but do not expect true results or miracles from these things.

Old school training philosophies

If you look back at some of the old school training tips from back in the 1920's you will see that most of the same things can be held true today. Here are some things the famous Charles Atlas said back in the day:

1. Set a concrete goal-Figure out your end goal and work backwards from it.

2. Never miss a single training session- Remember the whole consistency thing...this is what he was talking about! Always remind yourself why you are working out and stay on track.

3. Treat your body like its a new car- You would not junk up and dirty a new car would you? The answer is no, and you should feel the same way about your body. Take care of yourself by eating good and getting your rest and results will follow.

4. Totally concentrate on the task at hand- There will always be tons of noise and chatter at the gym, so make sure you focus on you and your responsibility to get the best workout in you can. Also, don't worry about what you will be doing later in the workout or even later than day, simply focus on what is right in front of you.

5. Keep stress to a minimum ( or none if possible )- It has been show that stress and anxiety can inhibit muscle growth. The best stress reliever is exercise so make it happen!

6. Drink your water- duh...obvious of course but rarely ever followed well enough.

Extended faitgue sets

This is a great training technique to use in your workouts that is similar to drop sets. The difference in this method is that you will be changing grips or foot position to accommodate the fatigue.

Example:

EZ bar bicep curl

• First set use a palms up grip and do 5-6 reps. When you start to fail switch to a palms down grip, wait 10 seconds and do more reps to failure. Once you failed again now grab a pair of dumbbells and perform more reps until failure with a hammer grip ( palms face each other)

Here are some more examples of exercises and how to change the grip following the same procedure as above.

Dumbbell row

1. Palms down grip

2. hammer grip ( neutral, or palms facing your body )

3. Palms up grip

Dumbbell chest press

1. Palms down grip/overhand ( traditional grip for pressing )

2. Palms down grip/overhand but with the hands all the way to the right side of the dumbbell

3. Neutral grip ( palms face each other )

Interview with Bret Contreras

Bret Contreras is a well know strength coach/trainer and currently speaks across the country and is known as the "Glute Guy." He is the man when it comes to training the glutes and the backside of the body. Check out his YouTube channel at http://www.youtube.com/user/bretcontreras1 where you can search the exercises he talks about in full. Below is the Q&A from my interview that I did with him recently.

Q- What is your favorite tri-set for the glutes?

Bret-Hip thrusts, followed by band seated abduction, followed by band hip rotations. This tri-set is totally brutal. Check out the videos on how to do these exercises on the above YouTube channel.

Q-What are the 3 best training tips you have heard or have ever learned?

Bret-A)The best workout for you is the one in which you will be the most consistent. B) Never stop experimenting with your routine in order to learn more about your uniqueness. C) Learn the difference between good pain and bad pain and if you experience bad pain, STOP!!!!

Q- What would be a good exercise maybe that nobody has heard of or uses very often?

Bret-Gliding leg curls which are a very effective hamstring/glute exercise. Check his YouTube videos.

Q-What is missing from most peoples workouts?

Bret- Pendulum quadruped hip extensions and hip thrusts. Refer to his YouTube channel for the how to on these.

Get motivated! Some of my favorite inspirational/motivational videos

I always talk to my clients about attitude and their mindset. Its about giving it your best....your absolute best......nothing less...don't quit......give it you best and keep going! Its that extra that will take you over the top, its doing what you would do and THEN SOME! It is the THEN SOME that will separate you from others. Check out some of my favorite videos below.

http://www.youtube.com/watch?v=lSM1mvMypWU

http://www.youtube.com/watch?v=MPnudujlBZI&feature=related

http://www.youtube.com/watch?v=_tjYoKCBYag

Want bigger arms?

If you want to grow those guns then start doing reverse curls. This exercise is often forgotten which is a big mistake. Everyone does bicep curls but rarely does anyone do reverse curls. Reverse curls emphasize the brachialis muscle which is located under the biceps on the lower aspect of the arm. It has been shown that you can increase arm size by making reverse curls part of your routine. I want you to drop your current arm routine and add in reverse curls for 2-3x a week for the next 6 weeks and watch your arms grow!

How to do it:

You can use either a straight bar or EZ curl bar. The latter being easier on the wrists and my personal preference. You will most likely need to start with about half the weight you would use for a regular curl. You must focus on the technique! This is very easy to throw your arms up and turn this into a clean. Grip the bar with a overhand ( palms facing down ) grip. Make sure to keep your arms tight to your sides during the whole movement. Imagine drawing your elbows toward each other as you raise the bar to really stress the brachialis.

Tips:

• Try pausing half way up for a 2 second hold and then finishing the movement up and then back down. You can also pause on way down as well.


• Change your grips- do the first set with a very close grip, then put down the bar and widen your grip and do more reps, put down the bar and widen your grip again for your last set.


• Do negatives on the way down with a 6-8 second count.

Pass the Kiwi

Who knew one fruit was such a stud but yet got none of the press like apples, oranges and bananas do. Kiwi has twice the vitamin C of an orange, more potassium than a banana, and more fiber than an apple! There was research done at Rutgers University to see out of 27 fruits which had the most " bang for you buck" in terms of nutritional value and the winner was kiwi. Kiwi tastes great so why not eat it more often.

TRY

One thing I tend to hear a ton from people is the word TRY. "I am going to TRY and make it to the gym".............." I will TRY and eat better".........................."I am going to TRY and reach my goals" are some of the most used. Don't TRY and do anything......do it!!!! To me TRY stands for

T alking about

R eaching

Y our goals

or

T hinking about

R eaching

Y our goals

I want action from you! Don't Try and eat better.....do it! TRY is what people say to make it seem like they are going to put max effort into doing something but without the obligation of saying " I am" or " I will ". Trying is like putting 50% of your effort into accomplishing a goal. Next time don't TRY and workout......... but simply workout! YOU will eat better, YOU will workout harder and YOU will get your sleep. Its about making things happen and taking action to reach what you want. Go dominate.

From anger to iron

Everyone is going to have one of those "bad" days..........but don't let that drag your workout down too. The best thing to do when your pissed off or upset is to workout. Channel your anger and all of that energy you have into your workout and you would be amazed how great of a workout you will have and how good you will feel afterwards! I sometimes feel you almost need to have a little bit of an edge to get a great workout. So quit stressing and hit the gym!