Random thoughts.....

• One of my favorite new snack bars is called 18 Rabbits Nibblin' Apricot. They have no added sweeteners or refined sugars and they are a good source of fiber. Sure like any healthy bar they can taste a little dry, but the apricot gives the bar a great flavor. http://www.amazon.com/18-Rabbits-Nibblin-Apricot-1-9-Ounce/dp/B000QV0M1A/ref=sr_1_2?ie=UTF8&qid=1330474925&sr=8-2

• Aerobic training doesn't do much for fat loss. Sure aerobic training should be included in a fast loss program, however it should not be the focal point. Resistance training and intervals should be a larger portion of what you do.

• There is no "secret" to fat loss. Eat right, workout hard as hell and get your sleep. The secret is most are not willing to do these things consistently to get results. Sure some programs are better than others, but there is no magic pill.

• If you are trying to add muscle start doing what Arnold did and work your weak spot first. If you have a weak and underdeveloped back then work the back first thing in your workout. Get your lagging muscles up to speed by emphasizing them first while you have the most energy.
  

• If you read while you workout.......you will never get results. Join a book club. Gym time is not book time, end of story!

• Pushups to me should be a staple of everyone's program but especially women. Great for the core, shoulders, triceps and chest.
  

• Sometimes the easiest way to change your workout is to look at changing your grip. If you always row with your palms down, then switch to palms up. If you press with your palms facing forward, press with your palms facing one another. You get the drift.

• To me the best 3 exercises for your glutes are- 1) glute thrusters 2) high box step ups 3) Donkey kicks
  

Skinny guy fix

Some of you out there cant gain weight or muscle no matter how hard you work or how much you eat. You see others lifting with big weights and wonder if the day will come when you will be too. You don't have "guns" but rather toy pistols. If this is you then you might want to take to some of this advice.

1) Eat, eat, eat and did I mention eat some more! Classic skinny guy simply needs calories! Nutrition trumps training every time. Start off just consuming as much as you can. You must have a calorie surplus in order to pack on muscle and it needs to be significant. Eating a ton of a food in a day is actually tough and it wont be easy and will take planning, but do it! You can get some "bad" calories such as burgers and such just don't make it a habit all the time. Better fats include avocados, peanut butter galore and adding whole milk to your post workout shakes. If you eat too few of fats your testosterone levels may fall. Oh...and don't be afraid of carbs!

2) Get a great training program and stick to it! Most guys bounce around from program to program before letting one get them results. If the plan your using doesn't bring you results in 3 months then switch off it. Great programs done with the right intensity will work. Make sure that you also focus on you and what you need out of the program. If you need work on your back then make sure you get that work in and don't ignore you weak areas. For most skinny guys training between 6-12 reps will be best since they tend to have more slow twitch fibers.

3) Glutes, Hams and Quads-If you want three muscle groups that will put some size on you then those three would be it so train them! Some people can pack on the muscle just by hitting the legs more often and with greater intensity.

Extra quick fire tips

• Carry a protein bar with you when you run errands or head out of the house. Now you have no excuse not to have some calories while on the run. Tri-O-Plex bars work well since they are such high in calories.

• Don't over think your workouts! Focus on intensity and you will get results!

• Eat breakfast! Eating a bowl of cereal doesn't count either. Eggs, turkey bacon or sausage and couple pieces of toast.