The Elliptical Machine is Not Great for Fat Loss

So, you want to lose some fat? Are you spending 30+ minutes on an elliptical machine multiple times a week trying to burn the fat from your body?

Is it working?

Sure, you may have lost a few pounds, but my guess is that your progress has stalled. Well I’m here to tell you that the elliptical machine is not great for fat loss. I don’t use it, and I don’t tell any of my clients to use it. There are far more effective methods that will melt the fat from your body in less time. That’s right: it is possible to get more results in less time. You just have to know what to do!

I have a challenge for you. Just try it, because you have nothing to lose but fat!

Instead of spending 30+ minutes on an elliptical machine, try lifting weights. Yes, I know it sounds strange but it has never, and will never, fail. By lifting weights you will make your body build lean muscle. No, ladies, this is not going to be “bulky” muscle. Trust me, you want this to happen.

By building lean muscle, you will increase your metabolism; that allows you to burn more calories throughout the day and night. In addition to increasing your metabolism, you will build a toned body. An elliptical machine doesn’t do anything to give your body a tight and firm look. You have to build muscle for that.

Time and time again I have seen women (and men) spend hours a week on an elliptical machine in an effort to burn fat. A couple months later they are smaller, but they don’t really look any better. They just have that “skinny-fat” look. They’re smaller, but they still have a good amount of fat on their body. Since they aren’t strength training, they have lost muscle, too. Losing muscle decreases your metabolism.

To truly get that lean, firm, athletic look, you must lift weights (or your own bodyweight). Instead of spending 30 minutes on an elliptical, try this:

Sets: 4
Reps: 8
Rest: 60 seconds between exercises
1a) Front Squat
1b) Dumbbell Bench Press
1c) Reverse Lunge
1d) 1 Arm Dumbbell Row

Perform 8 reps of each exercise, and rest 60 seconds between exercises. Go through the circuit 4 times. That simple workout will get you on the fast track to a lean and firm body. That is something the elliptical machine will never do.

Look at it this way: who has a better physique:
A) Marathon runners who spend hours doing cardio
or
B) Sprinters, gymnasts, or other athletes who engage in strength training

The answer is most certainly B. Muscle gives you a lean, athletic look. If you want that look, you have to train with weights.

Ab Exercises for a Flat Stomach

The video you just watched is an example of some great ab exercises you can do to flatten your stomach.

Don't get fooled, however. Your goal to a flat stomach is mostly determined by your eating habits. Also, strength training will get you to a flatter stomach quicker than endless hours of cardio.

Make sure your eating habits are in check, perform total body workouts 3 days per week, and do ab exercises that are benefical to your abdominals and lower back.

Don't do crunches. The main function of your stomach muscles is to stabilize, not flex the spine. Crunches also put a tremendous amount of pressure on your spine and discs which can cause low back pain and problems.

Some of the best ab exercises are planks, side planks, and other stabilization variations. Trust me, you'll be much better off if you don't do crunches or sit-ups ever again.

Fat Loss Lesson

Fat Loss Lesson: Don't dedicate an entire training session to chest and shoulders. And especially don't dedicate an entire training session to arms.

If you are trying to lose some fat, the only training splits you should ever do are total body workouts or upper/lower splits.

That's it.

Working each muscle group only once is not enough frequency. Also, think about it: which workout would burn more calories during and after the workout?

A) A workout for chest and triceps: 3 sets of flat bench, 3 sets of incline bench, 3 sets of triceps kick-backs, and 3 sets of triceps push-downs

or

B) A total body workout consisting of 3 sets of front squats, 3 sets of chin-ups, and 3 sets of dumbbell bench presses

The answer is B, no question about it. You are using much more muscle, so you will burn more calories during the workout and long after the workout is finished!

Ladies, if you want great fat loss results with only 3 workouts a week, I recommend you take a look at Turbulence Training.

Guys, if you want to build muscle and lose fat, click here!

4 Components for Long Lasting Fat Loss

1) Proper nutrition. This is the most important element, and anyone who says different is either trying to sell you a “magic pill,” a BS program, or they are just not that smart. You simply must find ways to alter your eating habits. I don’t recommend that you do a complete overhaul all at once and start eating in a completely different manner. That won’t work, because more than likely you won’t stick with it. Start incorporating natural, unprocessed foods (lean meats, dry and unroasted nuts, fruits, vegetables, beans, etc—these are usually single ingredient foods) into your diet and taking out the heavily processed items (fast food, most things in bags or boxes). Once again, don’t try to make the entire change overnight.

2) Strength Training. The most important thing, after nutrition of course, is engaging in strength training. Yes, ladies, this means you. If you only diet but don’t strength train, you are going to lose muscle along with fat. What does that mean? That means that your metabolism is going to decrease, and to continue to lose fat, you’ll have to keep cutting calories. This will leave you looking soft and give you that “skinny-fat” look. The really bad news: if you quit dieting and go back to your old eating habits, you’ll gain all of that weight and then some back. Not only that, but you’ll have a higher body fat percentage since you lost muscle. You must strength train while you diet to maintain or even increase your muscle mass.

3) Bodyweight circuits, intervals, or other conditioning methods. These are the best ways to increase your metabolism and help you burn more calories. Performing several hours of week on long, slow cardio is not only incredibly time consuming, but it can be counterproductive. You are much better off doing bodyweight circuits or performing intervals. These methods will keep your metabolism elevated much longer and will save you much more time. For workouts you can do at home to lose fat fast, I highly recommend you look at Bodyweight Cardio.

4) Moving more. This is a very simple principle. Park in the back of the parking lot anywhere you go. Take the stairs instead of the elevator or escalator. Just find ways to move more in your everyday life. Maybe you can start walking the dog for 20 minutes a day. Go to the park with your kids. Start up a new hobby. Most people simply spend too much time sitting down. Get up and get moving!

Fat loss doesn’t have to be complicated. You just have to be committed to the change if you want long lasting results. Don’t strive for a quick fix; find eating and exercise habits that you can maintain for life.

This is my motto when it comes to fat loss: revolve your eating and exercise habits around your life, not the other way around. Don’t plan a workout routine or eating plan that doesn’t work with your life. For example: if you know you can only make it to the gym 3 times a week, don’t purchase or design a program for 4 days per week. You’ll fail before you begin. Set yourself up for success, not failure.

The Best Cardio Exercise

People all too often think that to be healthy means they have to spend hours a week doing something they hate; it’s almost like it’s torture. “Dang, I’ve got to get my cardio in today.” People are forcing themselves to do something they hate!

So, what is the best way to perform a cardio workout? My answer: by doing something you enjoy.

Just let me explain. The best method for getting in your cardio work is the one that you will do consistently. If you hate what you’re doing, chances are you won’t stick to for long.

There are more options here than people realize. Do you enjoy participating in any recreation sports? If so, play those! What were some of your favorite activities when you were a kid? Try to get outdoors. Most people are confined to indoors most of the time. Take this time to get out and enjoy the fresh air.

Even something as simple as going to the park to play with your kids can count as your “cardio workout”. Run around, play tag, climb on the monkey bars . . . just do something! Getting healthy doesn’t mean you have to do something completely structured and planned. Personally, I don’t like typical cardio workouts like riding a stationary bike or using an elliptical machine. I much prefer to lift weights. However, I know the importance of keeping my cardiovascular system healthy, so I make sure I include those sessions.

But, I don’t walk on a treadmill like a hamster or do spinning classes. Instead I like to go rock climbing, hiking through the woods, and bike riding on trails. Another personal favorite is playing soccer with my dog.


Don’t get stuck in the mindset that you have to “exercise” to be healthy. Try to find an activity that you enjoy. This is a great opportunity to find a new hobby as well.

This form of “working out” is what I like to call playing with purpose. Forget the term “workout” and just go and enjoy life. You will be more likely to be consistent if you engage in an activity that you genuinely enjoy.

One more thing: you don’t have to do hours of “cardio” each week. If you are trying to lose fat, your diet is the most important thing. That fact has never, and will never change.

If you don't have an activity or hobby to help increase your exercise levels, I highly suggest you try Bodyweight Cardio. You will save time and lose fat. These workouts can be done in the comfort of your own home in the fraction of the time most cardio workouts would take. Check out Bodyweight Cardio right now!

The Biggest Nutrition Secret, Ever!

There is no secret, no “best” diet. Do what works for you.

So, you want to know the biggest nutrition secret that the experts won’t tell you? Pay attention: there is no best diet or eating patterns. There is no diet that will provide the best results for everyone. Think about it: what in life can be followed a cookie-cutter format to provide the best, consistent results? You wouldn’t follow a workout designed for someone with completely different goals from yours, would you? You wouldn’t follow the same budget from someone who makes more or less money than you do?

You need your eating patterns to be designed to fit your individual and personal goals and circumstances.

With that said, what do I recommend you do? Well, I say to do what works best for you and your schedule. I am a big proponent of revolving your diet and exercise habits around your life; not the other way around as some diets expect you to do. There are far more important things in life than to worry about spending unnecessary time contemplating a diet and exercise program.

Just because your favorite writer or health and fitness guru says, “You have to eat 5-6 small meals a day to lose fat” doesn’t mean you necessarily should.

Does that fit into your schedule? Is it convenient for you? Is it practical? Will you be consistent?

There are several ways to adopt healthy eating patterns, and I’ll list some of the options here:

1) Eating 5-6 small meals throughout the day
2) 3 standard meals-breakfast, lunch and dinner
3) 3 smaller standard meals with 1-2 small snacks
4) 2 large meals
5) Intermittent fasting (1-2 fasts a week that last about 24 hours)

Here is the most important fact: any eating pattern can produce fat loss results as long as you follow healthy eating principles.

This means the majority of the food you consume is whole, natural, and unprocessed (items you don’t normally find in a cardboard box). These are foods such as fruits, vegetables, lean meats, beans, and raw and dry unroasted nuts. No diet will give you the fat loss benefits you desire if you’re eating highly processed, calorie dense, non-nutrient foods.

So what is the point of all of this? Well, pick an eating pattern that fits your lifestyle!

If you have small children and you’re constantly on the go, is it practical for you to be able to prepare 5-6 small meals every day? Probably not.

And don’t think you have to stick to one eating pattern for the rest of your life. You wouldn’t follow the same exercise program for ever, would you?

If you get tired of your eating pattern, or you stop getting results, feel free to change it up! Maybe this month you do want to eat 5-6 small meals because you like the change of pace. And in a couple of months, you get tired of having to prepare and clean up after all of that, so maybe you switch to 3 meals a day.

Remember, there is no perfect diet or eating pattern. Eating healthy and exercising does not have to be complicated. Find what works for you and fits into your life.

By far one of the most interesting fat loss diets I have tried is Eat Stop Eat. It is an intermittent fasting program that has gotten numerous people great results. The great thing about this diet is that it allows great flexibility. I know it may sound crazy, but Brad has done an excellent job with his research. If you're interested in a diet that can help you lose fat, save you money, and is almost effortless, check out Eat Stop Eat.

My Fieldtrip to I-FAST

Yesterday was awesome! I had an appointment with Mike Robertson at his and Bill Hartman's facility: Indianapolis Fitness and Sports Training.

I felt like a kid on Christmas morning from the moment I walked in the door. I'm not sure, but I think Mike could tell. I didn't stop smiling!

Mike took me through a full assessment. By going through this process he was able to figure out my weaknesses with posture, mobility, and flexibility. I've read about his assessment methods, but it was much more informative actually being a part of it.

Long story short, Mike told me my weaknesses and is going to prescribe the proper exercises, stretches, and mobility drills to fix my problems.

I'm sure some of you are thinking, "Nia, if you say you're a good trainer, why are you going to someone else? Can't you come up with your own programs?"

Yes, I'm confident I'm a good trainer, and I definitely could design my own program. However, I strongly believe in learning from those who are the best in my field (and Mike definitely is). Only by learning from people with more experience than myself can I become a better trainer. Hell, Mike is one of the best in the business, and he'll even tell you he's not done learning.

Think about it this way: if you played basketball and you wanted to improve your game, would you keep playing with the group of people you can totally dominate, or would you rather play with people who dominate you? It's by getting around people who are more experienced than us can we become better ourselves.

Here are a few things I learned yesterday:
1) Every person should be doing mobility drills
2) The importance of tissue quality is greatly underestimated. Everyone should be doing soft tissue work.
3) Corrective exercises are a simple solution to a lot of problems. Nagging shoulder, knee, or hip pain? It could be from muscular imbalances and poor posture, and the right moblity drills and corrective exercises could fix them.

If you are in or near Indianapolis, do yourself a favor and go to I-FAST. You will get far better results in much less time going there then you will at other gyms.

The Best Fat Loss Program

One of the most common questions I receive is, "What is the best fat loss program?"

In my personal experience, and that from thousands of others, is that Turbulence Training is by far one of the most effective workout programs.

People from all over the world have used these programs and gotten amazing results. Best yet, the workouts are brief and very effective. They can be done in only 3 days a week.

Another great thing about Turbulence Training is that there is a program for women and for men.

In this past, these are the workouts I personally followed for great fat loss results. Whenever I go back to fat loss, I will use it again. If you want a great program that you can download now and use today, I highly recommend you check out Turbulence Training right now.

Gym Lessons!

I did my workout much later than usual today, so the gym was really crowded. As a result, I have 4 gym lessons for you.

1) Any time you do a cable row (or any row variation) make sure you get full movement in your scapulae. As you pull the weight towards your lower chest/upper abdomen make sure you pull your shoulder blades together and down. As you let the weight go back to the start position, let your shoulder blades separate.

2) If you aren't even squatting your bodyweight (and not correctly), there is no need to scream. Seriously.

3) If your idea of a squat is only bending your knees 3 inches, you are mistaken. And don't give me the excuse, "I have bad knees." Too many people use that excuse and then they load up the bar with too much weight. Too much weight and improper form is what's going to hurt your knees, not using proper form to reach the right depth. Decrease the weight, and execute the proper form.

4) Stay away from smith machines. There are only a few good uses for a smith machine:
-Pushups (and single arm variation)
-Inverted rows (and single arm variation)
-Assisted chin-ups and pull-ups
-Coat rack

For the most part, those are the only instances you should use a smith machine. No more upright rows, and definitely no squats.


Okay, now on to today's training session. Things went well. I managed to work up to 145 on the bench press. Then I did 5 singles with 140. After that it was seated rows, decline pushups, and chin-ups.

So You Want to Lose Fat? Stop Doing Cardio!

Yes. You read that title right. I told you to “stop doing cardio!” if you want to lose fat. I can hear it now, “What? Nia, you don’t know what you’re talking about. All of the top bodybuilders spend hours a week doing long, slow cardio workouts. And that’s what they say to do in the magazines so it must be right!” Yeah . . . sure.

Look, I’m going to tell you the absolutely quickest, no fail way to lose fat in the least amount of time possible. No, I’m not going to sell you the latest “Square Dance Abs-Line Dance Your Way to Sexy” DVD’s. (Do they have those yet? If not, keep your eye on the Saturday morning infomercials!)

This is for men and women, so pay attention. The quickest way to fat loss is through proper nutrition. That is number one. Don’t let anyone BS you. There is no magic pill that will allow you to eat whatever you want and lose fat. Second is strength training. The third and final component is intervals or bodyweight circuits (Note: I prefer bodyweight circuits).

There you have it. No frills. No fillers. No dance shoes required. And best yet, absolutely no BS!

If you have limited time but want maximum results, I would suggest that you perform 3 total body weight training sessions per week. Oh, and don’t even think about doing sets of 20 or more reps. The goal here is to maintain or even increase lean muscle mass. That means keeping reps predominately in the 5-12 rep range. Doing sets of 20 reps will not “cut” or “tone” your muscles. You cannot change the shape or length of a muscle. You can only make it bigger and/or stronger. If you want to get cut, ripped, or toned, you just need to focus on losing the fat that covers your muscles. Low body fat=muscle definition.

Here’s a sample daily workout. Perform it in a circuit if you can. That simply means that you perform 1 set of each exercise before you repeat the first exercise again.

Sets: 4
Reps: 8
Rest: 60 seconds between exercises
1a) Front Squat
1b) Chin-up (use a band or partner for assistance if you can’t perform them on your own)
1c) Incline DB Bench Press

After you perform 4 sets for each exercise, you can then do bodyweight circuits to increase your fat burning. Once again, perform in a circuit.

Sets: 3-5
Rest: 1-2 minutes after you complete the entire circuit
Jumping Jacks x30-50
Squats x20
Pushups x20
Reverse Lunges x10 each leg
Plank x30-45 seconds
Squat Thrusts x15

This is a great example of a fat burning workout. As I said, perform 3 total body strength training workouts a week on non-consecutive days. Here are some great set and rep guidelines (Day 1: 4 sets of 8, Day 2: 6 sets of 5, Day 3: 4 sets of 12). Finish off with intervals on the bike or bodyweight circuits.

If you truly wish to engage in more physical activity and increase your fat loss, I would suggest taking brisk walks that are about 20-35 minutes in duration, preferable outside. Take the walks on your off days. This program will get you more results than the vast majority of the workouts you find in “Muscle and Fiction”. Give it a try!

I'm Back, Baby!

Well, I didn't exactly "go" anywhere. I just had 2 less-than-ideal workouts last week. My strength levels were just drained.

Today, however, I felt awesome!

The big meet is only a few weeks away.

Oh yeah, here's Today's Gym Lesson:
Never, and I mean never do lifts with a rounded lower back. Some of the most common exercises where this occurs are deadlifts, RDLs, V and T Bar Rows, DB Rows, and definitely more. Be very aware of the positioning of your back.

1) Front Squat 85x4x8

2) Speed Sumo Deadlift 145x10x2 (This weight felt like it should! Like speed weight!)

3) 1 Leg RDL 35x3x11

4) GHR 4x10

5a) SB Knee Tuck 3x13
5b) SB Rollout 3x13

I finished off with some technique work on the bench press.

1000 pound woman?

I flipped on the TV a few minutes ago to check the local weather and traffic reports. I stumbled across a very interesting show. There was a lady on the show and her main goal in life is to weigh 1000 pounds. She wants to be the heaviest woman in the world. The man she is with wants the same thing, and he is “helping” her. She estimated that she currently weighed about 600 pounds but wasn’t sure. Every scale she got on broke.

To see how much she weighed she got on a scale. Her boyfriend had to help her step up on the 4 inch platform. She weighed in at about 513 pounds. Her reaction was, “Wow. That is totally depressing.” She was upset because she lost weight. She almost started to cry.

Wow. Are you friggin’ kidding me?

She had a baby recently and during her pregnancy she got diagnosed with gestational diabetes. This woman is literally doing everything she can to gain weight, no matter what the risks. I should have kept watching to see who her sponsors were. I'm not sure but I'm guessing McDonalds, Krispy Cream, Crisco, and Little Debbie.

I hope you’re as shocked as I am. I truly cannot fathom this.

I wish you luck lady. I hope you reach your 1000 pound goal before you develop diabetes (it will be harder to gain weight if you lose your feet), have a massive heart attack, or have a stroke or any of the other terrible and likely health complications you are going to face.

12 Things I Like

1) Cottage cheese with orange pieces broken in it. I’m a creature of habit. I’ll probably eat this most days of the week until I absolutely hate it.

2) Rockin’ out to 70’s and 80’s music while I train. Here lately that’s all I’ve been listening to. You just can’t replace the classics.

3) Lifting heavy stuff! I recently broke my deadlift PR. Women are generally afraid to lift anything “heavy” because they are afraid they’ll bulk up within 5 minutes of putting down the weight. Lifting heavy has done nothing but improve my physique. I look more dense and I have even lost a few pounds of fat. Please, ladies, do not be afraid to lift heavy. You will not turn into a she-man over night.

4) Digital picture frames. I bought one for my best friend for Christmas. We have put all kinds of pictures on there. It’s like looking at an entire photo album throughout the day!

5) University of Tennessee football. Well, I have always liked UT football, but hopefully Kiffin and his staff can turn things around. Tennessee football just hasn’t been the same the past few years.



6) I Pod. The music they have on at the gym is loathsome. There is something so wrong about trying to pull a 3 rep max deadlift while a Britney Spears song is blaring in the background.

7) Boxers (the animal). I have had my boxer for 4 years now. She is my first big dog. Before her I had a miniature dachshund for 12 years. Now this dog is so incredibly goofy! Even if I had a bad day, this dog can still find a way to put a smile on my face. Not only that, but I love that she is so territorial! If someone she doesn’t know comes near us, her fur stands on end from the top of her head to the tip of her tail (what’s left of it). It’s enough to make the people get far away. Good dog.



8) Heine Brothers Coffee Stout from Bluegrass Brewing Company. It tastes like Guinness Draught with a hint of coffee.

9) Watching infomercials on Saturday mornings that bring tears to my eyes from laughter. Are these people serious? It just goes to show that you don’t have to be the least bit intelligent or experienced to put out some “workout” DVDs. Oh, and I love when they use phrases like “side abs.” I’m not quite sure, but if I can recall from high school anatomy, I believe the correct word is obliques.

10) Family Guy. The times I do sit down to watch TV it is usually a comedy of some sorts. Family Guy just has some great episodes that keep me laughing the entire time.

11) Mike Roberson’s website: www.robertsontrainingsystems.com Mike is definitely one of the best in the business. His blog is full of great information and you can even get your hands on some of his products. I’m going to have the privilege of getting a personal assessment at his and Bill Hartman’s I-FAST facility.

12) My home-made atomic chilli. I don't intend for it to get as hot as it does, but it's still incredibly good. I really should turn the temperature down to 60 degrees in my apartment. . . or soak my feet in ice water while eating this.



What do you like? Leave comments below.

It Doesn't Always Go as Planned . . .

I had great intentions at the gym today. I was planning on trying out my new Asics shoes during my sumo deadlifts. I've been setting PR's every week with my sumo deadlifts, so I was excited to get to the gym and lift!

Well . . . things didn't start out great. My warm up with 135 felt a little heavier than usual. After that, each set just felt heavier and heavier. After pulling 245 for 3 reps last week, I knew 260 would come up easy. Well, it didn't even budge. It felt more like 360.

I couldn't just unload the bar and leave, so I modified the rest of my training session. I decreased the sets and weight and focused on my form.

This was a great learning experience. I'm going to adapt my workout next week so I can hopefully start setting PR's again.

Listen to your body, and make changes as necessary. Just because you have something planned doesn't mean it's going to happen.

Train smart.

Important Gym and Nutrition Lesson

Gym Lesson:
There is no "holy grail" training program that can be and do all things for all people. Everyone has different needs and/or goals. Don't waste your time searching for the perfect program; it does not exist. Get with a reputable personal trainer or find programs that are backed up by true, real-life results.

Nutrition Lesson:
There is no perfect "diet" or lifestyle eating habits. Let that sink in for a second.

I am a huge believer of making your eating habits fit your life style, not the other way around. For some people this may mean eating 5-6 small meals throughout the day. For others it may mean 3 main meals and a small snack. For some it may mean 2 large meals. And for others, they may be interested in intermittent fasting.

Do what works for you. If you hate the inconvenience of having to eat every few hours, then don't follow that eating pattern.

Any eating style can be effective as long as you adhere to healthy nutrition principles.


Here is today's training session:

1a) BB Incline Bench 115x6x3 (pause on chest)
1b) V Bar Row 85x5x6

2a) 1 Arm DB Push Press 45x4x7
2b) Chin-up w/ 15 lbs 3x6, bodyweight 9

3a) EZ Bar Throat Crusher 65x4x8
3b) DB Hammer Curl 25x2x8, 6/5

4) Side Lying DB External Rotation 8x4x8

Gotta Love Burpees

The video you just watched gives you an example of a very simple, but also very effective, workout you can do at home.

Once again, here is what you can do:

10 Burpees
Rest 60 Seconds

Repeat 5-9 more times.

This may not sound like much, but it's tougher than you think!

Gym Lesson and Lower Body Workout

Today's Gym Lesson:

This happened to me a couple of months ago. Never, and I mean never touch someone while they are lifting!

I just started a set of weighted dips and a woman comes right beside me. I had my music playing so I couldn't hear what she was saying. Not like I wanted to, I was in the middle of a heavy set!

So instead of waiting 10 seconds to speak to me, she starts to poke my shoulder while I'm doing dips! I stopped in the middle of my set, took out my ear phones, and looked at her in shock. She wanted to know if I was almost done. I managed to stutter, "Uh, yeah."

I was so amazed that someone could be so rude. Not only was it rude, but dangerous.

On to today's training session:

1a) Front Squat 85x2x5, 95x3x5
1b) Seated Calf Raises 50x4x12

2) Speed Sumo Deadlift 135x10x3

3) 1 Leg RDL 35x3x10

4) Glute Ham Raise 4x10

5a) Stability Ball Knee Tuck 3x12
5b) Stability Ball Roll Out 3x12

I finished off with a few singles on the bench press. I did this just to work on my technique. Thankfully, no one poked me on the shoulder during my workout.

Dance Your Way to Great Abs?

Do yourself a favor if you need a big laugh: watch this video!

Thank you, Greer Childers. The video you just watched is an actual follow-along workout video from the good ole 80’s. I have to thank my Mom for showing this to me years ago. No, she didn’t have it for its original intended purpose-to us the video is for amusement purposes only. This blog post isn't about this video; I just wanted you to have a good laugh and see some of the crazy "workout" stuff that's out there.

Yesterday morning I turned the TV on while I relaxed with a cup of coffee. We only have 5 channels to choose from because we rock out the bunny ears. I can’t tell you the last time I paid for cable. At 9 in the morning on a Saturday, the only choices we had were cartoons (not the good ones that I grew up with, otherwise I would have watched) or infomercials. My curiosity got the best of me, so I decided to watch the infomercial. It was for “Core Rhythm”; DVDs that teach you how to dance your way to a flat stomach from the popular TV show Dancing with the Stars.

The claim on the infomercial was that from performing these movements you will work your core in all the major ways to help get you a flat stomach. Now look, I think the product is great for some people. Hell, anything that gets you to move more is great! And if you truly enjoy it, that’s even better.

I want to clear something up. This DVD will not help you get a flat stomach because of how you’ll move your hips when you’re dancing like Cloris Leachman. By engaging in this activity, you will be moving more, which means you’ll be burning more calories. Burning calories and altering your eating habits will help you to burn fat. Burning fat is what gets you a flatter stomach, not shaking your hips like a Latin dancer on speed.

Too many people work their abs with crunches, side bends, sit-ups, and dozens of other exercises in an effort to get a flat stomach. Please pay attention: this is not the quickest way to a flat stomach. You can have a rock hard 6 pack, but if it’s covered by fat you’re not going to see it! What you need to focus on is increasing the amount of calories you burn and building muscle (yes, ladies, this means you). This means following a well written strength training program and doing bodyweight circuits and/or interval training.

So please, don’t over-do abdominal exercises. You should also know that abdominals are like any other muscle-if you work them with high volume and high reps, you can actually increase the size of your stomach. I don’t think you want to do that.

Got it? Now let me prove my point. Things like “Core Rhythm” and “Hip Hop Abs” simply cause you to increase your activity level and help you burn more calories. That is how you will get a flatter stomach (assuming your nutrition is in check). These DVDs are no better than you going out and running around with your kids for the same amount of time with equal intensity. Granted, you may not learn some groovy dance moves, but all that matters is that you are moving!

I am not coordinated enough to dance, so I would rather go outside and run around with my crazy dog. Just keep this in mind: there is no “superior” workout. It is consistency that brings results. You will get better results on a sub-par program if you are consistent than if you have the best program ever written and you aren’t totally compliant. Never forget that point.

There you have it: move more. Whether you choose to use dancing videos, walk your dog, use a push mower instead of a riding mower, take martial arts, playing a sport, or engage in any other physical activity you enjoy. There is no secret.

Gym Lesson and Upper Body Session

Today's Gym Lesson:
Before you do exercises such as squats and deadlifts for the first time, have someone who is experienced in those lifts show you the proper form. Bad form can lead to injuries. It can also be beneficial to have someone critique your form even if you are experienced; you never know what they may see that you don't. In the next couple of weeks I will be going to I-FAST (Indianapolis Fitness and Sports Training) to visit Mike Robertson-a well known strength coach. He is going to tell me how to improve my lifts. Always seek people who are more experienced than you if you want to get better.

On to today's training session:

1a) Wide Grip Pullup 5x5
1b) DB Bench 50x5x6 (new PR!) A couple of months ago I struggled to get the 50's one time

2a) 1 Arm DB Row 55x4x8
2b) Standing DB Overhead Press 30x3x9

3a) Incline DB Curl 20x10/8/7
3b) Parallel Bar Dips 3x11

4) Seated DB External Rotation 7.5x11/11/9

If you aren't doing external rotation work, start now.

Hit Your Posterior Chain!

Something I have noticed with myself recently, and judging from other peoples' experiences, it is very important to hit your posterior chain! Your posterior chain is your backside-hamstrings, glutes, and lowerback.

Some of the best exercises for your PC are deadlifts, sumo deadlifts, romanian deadlifts (RDL), 1 Leg RDL, dumbbell swings, back extensions, glute ham raises, and good mornings. If you don't have several of these exercises in your strength training program, add them!

I set some new PR's in today's training session.

1) Sumo Deadlift (barefoot) 135x6, 185x3, 205x3, 225x3, 245x3, and 3 singles with 245

2) RDL 185x3x6

3) 1 Leg Squat on Bench 3x7

4) Back Extension 40x3x10

5a) 1 Leg Staning Calf Raise 2x11
5b) Hanging Leg Raise 2x11
5c) Cable Pulldowns 2x11

Make sure you constantly set PR's in your training. Never do the exact same thing twice.

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I hope that helps!

Gym Lesson and Upper Body Session

This is one of the most important lessons: write down your training sessions. How will you know you're improving your performance if you don't keep a record of what you do? If you write everything down, you can look back on your previous sessions and see what you have to do. When you repeat a workout, you should do 1 of 3 things:

1) Perform more reps with the same weight

2) Add more weight

3) Decrease your rest periods

If you do the same thing, you are not forcing your body to adapt. Never do the exact same thing twice.

Here is today's session:

1a) BB Incline Bench 95x2x5, 105x3x5
1b) V Bar Row 80x5x6

2a) 1 Arm DB Push Press 45x4x6
2b) Chin-up w/ 15 lbs 3x5, Bodyweight - 8

3a) EZ Bar Throat Crusher 60x3x9
3b) DB Hammer Curl 20x3x11

4) Lying DB External Rotation 5x13/13/10

Finisher: Leg Matrix Time - 3:05

I got this finisher from Alwyn Cosgrove's After Burn II program. You do 24 squats, 24 alternating lunges, 24 jump lunges, and 24 jump squats as quick as possible. My time wasn't great, but I haven't done this in a long time. By the time I started the jump lunges, it felt like someone was on my back!

1 Arm DB Swings for Fat Loss

1 Arm DB Swing intervals are great for fat loss. Perform these after your stength training workout or on your off days.

Give these a try, and let me know what you think!