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
  

Top 5 most annoying people in the gym

1) The Inconsiderate sweater- the issue here is not the fact that they are sweating, everybody sweats when they workout. The problem is that they sweat all over the benches, cardio equipment and don't clean it up. The worst is when you go to bench press and find a pool of head sweat at the top of the bench. Find a towel and use it!

2) People who smell-everyone wont smell like roses while working out but there is no excuse for horrible body odor. If your shirt hasn't been washed since you joined the gym 2 years ago then I think you have an issue. On the opposite end of the spectrum are those who come to workout with the whole bottle of cologne sprayed on themselves. Either way, not good.

3) Sitters-These are the people who just rest on equipment forever while they wait for their next set. You go to the gym to workout and head out which seems easy until you run into these type of people. The equipment is meant for use not for you to sit and relax, daydream, or act like your serious.....enough!

4) Overly loud lifters-Ok so sometimes on your last set or two you will let out a loud grunt but this is normal. Others however think it is ok to grunt on rep 1 and every rep after that. Being ridiculously loud while lifting doesn't make it look like your a badass or big so just stop. Most of the time you just sound annoying so focus on your form and not your grunts.

5) Mr. Oblivious- This is the gym goer who pays no attention to anybody in the gym but themselves. They will walk right in your way while you do legs or they will stand right in front of you while you lift in front of the mirror. Be aware of others and don't walk around like nobody else is working out. If I hit you with the bar its because your an idiot and you don't pay attention.

My rant for the day-Pre-workout supplements

I hear a ton of guys around the gym and people I know talk about their pre-workout supplements they take and the effects it has on them. If you know me or read my blog you know I am not a big supplement guy. Whey protein, fish oil and omega-3's is about all I would ever use or have used. The fact is your average Joe ( no offense to the Joe's out there ) takes pre-workout supplements because they want to get those crazy intense workouts and they want to be able to lift everything and anything they can. They hear a friend or a guy at the gym talk about how he takes NO-Xplode or Hemo-Blast or something like that and how amazing it is and that you must take it to get a REAL workout. Here is the truth, quit looking for synthetic/supplemental energy and start being a badass! Go to the gym, hit the workout weights and MAN UP! Dont look for that surge or extra burst to come from a canister, instead use your own motivation and drive! Most of that stuff you put into your body ends up either going into the toilet or hurting your vital organs/daily functions. There really is no good research on the long term harm most of these products can have and most company's can claim what they want in terms of results. I don't take one supplement before my workouts and I get amazing workouts. Its simple.....eat well and get your mind right and you wont need those things...period! If you do actually want some extra energy the right way then is to get some carbs before your workout or drink a vitamin water type product before and or during your workout. In the end if you become always reliant on the supplements then once you go off them it will seem as if your never the same and this will start a vicious cycle. Go all Man and be pre-workout supplement free! End of story......