NEW WEBSITE!

The NEW website is complete!

Head on over to www.TheFatSolutions.com for no BS fat loss training and nutrition information. This website will allow me to serve you much better.

Or, click here now.

I look forward to seeing you there! Please feel free to leave your comments.

Today's Gym Lesson

I had a great lower body training session today.

Deadlift 250x4x3
That's a new PR!

I also did some good mornings, glute ham raises, split squats, and side planks.

Today's Gym Lesson:
Stay focused.

From the second you walk in the gym door, be there with a mission. Stay focused for the 45 minutes it takes to train.

Make sure your form is perfect for every rep. Focusing on having perfect form is important for two reasons. One, you will be less likely to get injured if you are focused. Two, you will get more out of each rep. You are more likely to reap great training benefits (whether you goal is fat loss, strength, or increased muscle mass) when you focus.

One of the biggest mistakes people make is going into the gym and then just going through the motions.

Have a plan.
Train hard.
Train smart.
Get results.

BIG news coming Sunday!

Make Fat Loss Simple

I love the quote my Einstein: "Everything should be make as simple as possible, but not simpler."

Fat loss is no exception.

Too many fat loss diets and workout programs are overly complicated.

Is something is complicated, complex, and time consuming, what are the chances of being consistent? Not very good.

That is why I am going to tell you how to simplify fat loss so you can be successful once and for all.

1) Find an eating plan that works for you. If you don’t like eating 5-6 small meals a day, don’t do it. Find a plan that will promote health and fat loss that is convenient for you and your schedule. As I have mentioned many times before, I am a huge fan of Eat Stop Eat. I started using this program again last week. It is by far one of the easiest ways to eat for fat loss.

If you prefer more traditional methods, then adopt simple, healthy eating patterns. Eat whole, natural, unprocessed foods. It’s actually that simple. Try to consume foods that are in their natural state such as dry roasted nuts, fruits, vegetables, beans, lean meats, etc. Avoid products that are in a box because, more than likely, they are highly processed and full of refined sugars and carbohydrates.

2) Train with weights 3 days a week. All you really need is 3 total body workouts a week. Perform compound movements that use as much muscle mass as possible. You don’t need to spend over an hour in the gym to get amazing results.

3) Perform bodyweight circuits or intervals. Instead of wasting 30+ minutes on an elliptical machine, perform bodyweight circuits. These can easily be done at home, so there is no excuse for not having time.

Ask yourself this question: am I making fat loss too complicated? If so, look at the tips above and make an effort to simplify things.

What tips do you have for simplifying fat loss?

Updates

Hey everyone!

Sorry the updates haven't been as recent lately. I have truly been enjoying my vacation, and so I have made it a point to not use technology as much as I normally do.

Things will get back on track after the holiday weekend.

In addition, the new website is being worked on! It's taking some time, but it will be worth it.

Also, I would like to give a personal "thank you" to anyone and everyone who has served in our military.

Have a wonderful weekend, everyone!

Today's Workout

A little while ago I went to the gym for a quick total body workout. I had a program I was supposed to start today, but some of my stuff that I need is back home. So, I'll be starting that program next Tuesday.

Until then, I just decided to do a quick total body workout. Here's how it looked.

1) Squat 95x3x15 (I can't remember that last time I did squats past 8 reps)

2a) Dips 3x12

2b) Chin-ups w/ various grips 8/8/6

3) Face Pulls 80x2x12


I originally planned to do all of the exercises in a circuit, but I felt a little tired from the big drive yesterday.

After the training session, we headed to the park to play soccer with the dog.

Great day!

Fat Loss, Seared Tuna, and Ice Cream

My vacation at the beach came to an end yesterday morning. We had an amazing time watching dolphins and sting rays play, swimming in the ocean, and enjoying some fresh local sea food.

Even though I spent the majority of my time playing around, I still found a few minutes most days to get in some fat burning workouts. And, the majority of my workouts were bodyweight. Remember, you have the best tool for fat loss with you at all times-your body.

As I mentioned before, I recorded several videos which I'll be posting soon so you can do these workouts, too.

There are no excuses for not working out even on the road. You must be consistent, and bodyweight workouts are the perfect ticket when you are short on time or want something fast and effective. (For some great bodyweight workouts on DVD I highly recommend www.fatlossanywhere.com )

Our last evening of the trip, we went to a local restaurant and I finally got some great seared tuna. Who says you can't eat delicious and healthy food at the same time? Also, I made sure to enjoy some great local ice cream as well. Remember, as long as you have practical, healthy eating habits, you can enjoy your favorite foods like ice cream. I know I do. : )

A while back I used an eating program (you can't call this a "diet") that helped me to burn off some body fat, and I'll be starting it up again here soon. If you would like to check it out and join me, go to www.eatstressfree.com and give it a look over.

Steps for Fat Loss:
1) Find an eating and exercise program that fits into your schedule-don't choose to follow a "diet" or exercise routine that is stressful or not realistic for you

2) Be consistent-if you're not consistent, you won't get results

Those simple steps will take you a long way towards your goals.

Leave your questions and comments below.

Training on the Beach

Howdy y'all!

I have filmed several videos the past few days, and I will hopefully get some of them posted by next week.

I have several bodyweight workouts for you that you can do at home (or on the beach!).

Today we'll be doing a dolphin tour. I'm not a big fan of being on a boat in the ocean, but I'm sure I'll be just fine. : )

Also, the new website is getting closer to being completed! I am so excited to get it launched; it's going to be great!

Remember: there are no excuses. You can train anywhere even if you don't have any equipment. I had a great bodyweight workout yesterday that consisted of chin-ups, push-ups, and split squat jumps.

What are some of your favorite bodyweight workouts?

Fat Loss on the Road

I'm currently enjoying a wonderful vacation in Gulf Shores, Alabama. The weather is beautiful and I couldn't have more fun if I tried.

However, I'm taking it easy today and won't be in the sun very much. Just so you know, spray sunscreen doesn't work all that well. I thought I applied it very liberally throughout the day, but I was surprised with an interesting sunburn!

I had nice little patches and streaks of a sunburn. Needless to say, I switched over to the good ole fashioned lotion sunscreen.

We recorded a few videos that demonstrate workouts you can do at hotel gyms with minimal equipment. I used only bodyweight and dumbbells; those videos will be posted soon. You'll have to excuse the sunburn. : )

Today's Fat Loss Lesson:
Be consistent. There will be days when you are very busy and may not be able to find time to get to the gym. Instead of skipping a workout all together, do a bodyweight workout at home. If you can only spend 20 minutes at the gym, make them productive! Perform compound movements with very minimal rest.

If you're on vacation or traveling, make use of the facilities or do bodyweight workouts.

There are no excuses for not staying active. You do not need a gym to lose fat and build a strong, athletic body.

I'm going to record a few more videos that use only bodyweight exercises. When you see those, you'll realize you can get in a great workout anytime, any place.

FYI: boiled peanuts are amazing. If you're down South, I highly recommend you give them a try, along with the local produce.

How to Lose the Stubborn Pounds, Part 3

Okay, so in Part 1 you decided whether or not you even need to lose 10-15 pounds. In Part 2, you found out that nutrition is vital for fat loss success. If you haven’t read Parts 1 and 2, do now before continuing with this section.

After eating properly, the next important component for fat loss is training. You need to follow a well designed strength training program for effective fat loss. Yes, you could get fat loss results with diet alone, but, you will lose more than fat; you will also lose muscle. Strength training will keep you from losing muscle and also allow you to build lean muscle. Lean muscle gives you an athletic, healthy look. That’s why you want, after all, right?

You must engage in some form of strength training—either lifting weights and/or your own bodyweight. Leave the endless hours of running to the marathoners and Biggest Loser contestants.

Your best ways to fast fat loss are total body routines that you perform 3 days per week on non-consecutive days. Remember to use big, compound movements like squats, deadlifts, lunges, push-ups, bench presses, overhead presses, rows, chin-ups, planks, and the variations to these exercises.

If you want to train at home without wasting money and time going to a gym, then I strongly recommend Fat Loss Anywhere. <==Click on the link for more information.

You can perform those workouts at home with minimal equipment. I use these myself when I can’t find time to get to the gym. In fact, I’m going on vacation and will be using the bodyweight workouts while I’m away from home.

Remember: nutrition is the most important component of fat loss, after that, you need to engage in smart strength training.

Leave your questions and comments below.

Quick Training Information

I just finished an awesome lower body workout a little while ago, and I set a new PR (personal record) with the sumo deadlift. I pulled 245 for 5 reps, for 2 sets.

Make sure you are constantly setting PRs; that is the quickest way to get results whether you are training for fat loss, strength, or muscle mass.

I also did good mornings, pull thrus, and dumbbell step ups. I either did more weight or more reps with each exercise. Never do the exact same thing twice.

Train hard. Train smart. Get results.

How to Lose the Stubborn Pounds, Part 2

If you didn’t read the first part to this mini-series, go back and read it right now.

By now you have decided whether or not you have some stubborn fat you want to lose. If you do want to lose those last stubborn pounds, there are a couple different directions you can take.

First, you absolutely need to get your nutrition in check. I have heard that fat loss is 90% diet, 80% diet, and 70% diet. Look, I don’t give a damn if fat loss is 78.57240952% diet; all I know is that it is imperative that you eat right.

So, you have a few options here as far as diet goes. For the record, I hate the term “diet” because you really should be trying to make a lifestyle change. Instead of looking to “go on a diet” for 12 weeks, try to find eating habits you can maintain with ease for the long term. That is how you get long lasting success. Most diets are meant to fail so you keep going back to them.

As I have mentioned numerous times, you need to eat whole, natural, unprocessed foods. Also, limit your grain intake to post workout meals only. This will allow your body to use the carbohydrates for muscle repair and replenishing your glycogen stores. If you don’t workout today, then don’t eat any grain products (bread, cereal, pasta, etc).

Nutrition is not my forte, so if you truly need some detailed guidance on making smart food choices and deciding on how to structure your eating, then I would suggest you check out Fat Loss Troubleshoot by clicking on the blue link. That is by far more detailed and Leigh has fat loss success down to a science.

And, if you want to try a completely untraditional fat loss method, then check out Eat Stop Eat for one of the easiest “diets” I have ever used. In fact, I’ll be going back to this method myself in the next couple of weeks. More on that later . . .

There are no ways around the fact that you must eat right for fat loss. Find healthy eating habits that are convenient for you and stick to them. Remember, they don’t have to be hard and difficult. Don’t adopt eating habits that are inconvenient or overly time consuming. Set yourself up for success.

Next time I will discuss how you should train for fat loss.

Leave your questions and comments below.

Losing Those Stubborn Pounds

I received a few emails recently asking how to lose the last 10-15 pounds. This always seems to be a sticking point where people stagnate.

So the all important question hangs in the balance: how do I lose these last stubborn pounds?

First, you need to ask yourself this: do I really need to lose 10 pounds?

Yes, you need to ask yourself that question. A lot of people (especially women) get caught up on wanting to weigh a specific number. If they don’t weigh (put a weight here), then they won’t be happy.

Why is this?

Whenever a client tells me they want to weigh (put a weight here), I always ask them “Why?” If his/her answer is, “That is what I weighed in high school or college,” then they need to come up with a better answer. That one is not acceptable.

Just because you weighed 130 pounds at 20 years old does not mean you should weigh 130 pounds at 40 years old.

Let me explain.

Let’s say you have been training hard for the past several months (lifting weights and doing bodyweight exercises, of course) and you feel damn good. Your clothes are looser, you look great, and you feel wonderful. Then, you step on to the scale and immediately the smile on your face disappears.

Why?

This happens to so many women. Just because the scale reveals a number that is 10 pounds more than what they want, they automatically are not satisfied.

Look, I’m going to be blunt: forget the damn number on the scale. Focus instead on how you feel and how your clothes are fitting. Take measurements and get your body fat tested. Focus on your performance in the gym. Those are much better methods to go by and to determine your health.

I have seen women diet themselves almost to death and workout multiple hours a day just to reach that “ideal” number. Yes, they reach that weight, but, they still are not happy.

Why?

They are not happy because it takes so much effort to remain at that weight. They have to constantly diet and exercise to maintain that weight.

Wouldn’t you rather be at a weight that is easy to maintain? Wouldn’t you rather be able to enjoy the foods you love and only have to workout 3-5 hours per week? Wouldn’t you rather focus your time and energy on more important things than eating and working out?

Next time I will tell you how you can lose those last 10-15 pounds if you are sure that is the direction you want and need to go. But, before then, think long and hard about why you desire to drop those pounds.

Yes, maybe you want to lose excess fat, and there is nothing wrong with that. But don’t get overly focused on a number on a scale.

Until then, train smart. Focus on improving your performance in the gym. Eat natural, unprocessed foods. Have a meal or two once a week that you don’t stress over. Enjoy life.

Remember: your eating pattern and exercise habits should revolve around your life, not the other way around.

Leave your questions and comments below.

Today's Gym Lesson

Row the right way.

Whenever you do a dumbbell, cable, bent over, chest supported row and any other variation, you need to make sure you are getting the most out of the exercise. This also applies to chin-up and pull-up variations.

Let's take the cable row as an example.

At the beginning of the movement, your arms should be completely straight and your scapulae should be protracted (separated). As you initiate the movement, you should pull through your elbows, first off all. Also, make sure you focus on squeezing your shoulder blades back and down. If you aren't retracting (squeezing together) your scapulae, then you are not doing the movement correctly. At the end of the movement, they should be squeezed back hard.

Those same instructions apply to chin-ups and pull-ups.

Make sure you follow these instructions for these exercises. If you want to get the benefits of these exercises, make sure you do them properly.

Why The Biggest Loser Sucks

I’ll admit it, I do watch The Biggest Loser, but it’s not for the reason most people watch it. I watch it because I know other people watch it. A lot of people think that working out to lose fat has to be as hard and dramatic as it appears on the show. They think that is reality. Well, it is not.

This season I tried to watch The Biggest Loser with an open mind, but I can’t help but get defensive. Just recently I saw Jillian have one of the women stand on a bosu ball (that is the “half a ball” they stand on) and do a dumbbell row. That is worthless and you shouldn’t do it. I don’t care if she says “it works your core.” That is crap. If you want to “work your core,” do a plank.


Those type of exercises just look cool because they are different. Here’s the kicker: you have to use very light weight to perform that exercise because you can’t use maximal weight while you’re on an unstable surface. If you want maximal results, you should pick exercises that allow you to use a heavy load. Lesson 1: stay off the damn bosu ball.

This is just random, but this week I saw Jillian tell one of the women to kiss the ground during a pushup. That is stupid. Real trainers would not ask you to do that. Once again, that was just for dramatics. Lesson 2: some trainers are just ignorant.

A couple of weeks ago there was finally an injury on The Biggest Loser. One of the contestants developed a stress fracture. Really? I’m surprised it took that long. The trainers have these overweight people do copious amounts of high impact activities for long duration. That is the perfect recipe for a stress fracture. Lesson 3: lots of cardio is not the best way to lose fat.

That show is just like most shows on TV: they are meant to make things “look larger than life.” That is why they use fancy equipment and crazy exercises. They want people to watch the show! Think about it: would it be as entertaining to watch people do squats, chin-ups, push-ups (without kissing the ground), lunges, deadlifts, dips, and bodyweight intervals? No! But, that is by far the safest and most effective way to get fast fat loss.

I’ll admit, the contestants on the show do lose a lot of fat, but, here’s Lesson 4: you can lose fat with as little as 4 hours of training per week in a much safer way.

So, if you watch The Biggest Loser, please keep those facts in mind. Just because those trainers are on TV does not mean they are the most qualified and intelligent.

Today's (Fat Loss) Gym Lesson

What do you drink after your workout?

-Chocolate milk
-Powders with a mixture of carbohydrates and protein
-Plain protein powder
-Gatorade
-Etc

Drinking protein (or a carb/protein combination)after workouts is a debated topic, so I will give you my opinion on this matter.

If you are trying to increase your muscle mass and/or increase your strength, then I think a post workout drink is beneficial.

If, however, you are trying to lose fat, I would not drink anything (except water). In my opinion, you are better off just eating a solid food, healthy meal sometime after your training session. When you're trying to lose fat, more than likely you are reducing calories, so why would you want to have an extra 300 or so calories from a post workout shake that has a good amount of sugar?

Here's another point: you must earn your post workout drink/shake. If you go to the gym and you only train your arms, then you do not need to drink anything except water. If you have a tough workout that consists of squats, lunges, and romanian deadlifts, then you can drink a post workout shake.

Too many people buy into the hype and think they have to drink expensive shakes after any physical activity. Don't buy into that. Like I said, if you are trying to build some lean muscle, then work very hard in the gym, and have a post workout drink.

Leave your opinion and comments below.

Diet/Fat Loss Disasters: Part 6

Don’t set yourself up for failure. Too many people set unrealistic goals about diet and exercise. One of the most popular eating habits is consuming 5-6 meals throughout the day. People read about how popular this is and think that this is the only way to lose fat. So, they commit to eating 5-6 small meals throughout the day, even though it is very inconvenient.

This same person may be able to follow this for the first few days, but before you know it, they are so busy that they don’t make the time to prepare all of the meals. For whatever reason, they don’t prepare the meals, and then they get discouraged and revert back to their old habits feeling defeated.

Look: if eating 5-6 small meals is going to be a huge inconvenience, don’t do it. Find eating patterns that fit your lifestyle. Establish eating patterns that you can maintain long term. Not only will this allow you to lose fat, but it will increase your confidence because you will succeed. It is terrible on your self-esteem to set yourself up for unrealistic goals only to fail.

Set yourself up for success.

Ask yourself these questions:
-What eating patterns would fit into my life?
-Will I feel satisfied or deprived?
-What can I maintain for long term?

This may take some experimentation, but find what works for you. Don’t force anything.

One of the best methods I have come across is Eat Stop Eat. I have used this method myself, and it is by far one of the easiest, and stress free ways to fat loss. Click Here to see if it's right for you, too.

Today's Gym Lesson

It's been a very warm 85 degrees here in Louisville for the past 4 days. The best part: our apartment doesn't have air conditioning! It seems that the air unit is "broken." To put it short, the apartment complex we live in is a complete and total mess. The "customer service" here is ridiculous, and they don't give a damn about any of the tenants.

The good news: we'll be moving back to Paducah (that's a small city in Western Kentucky) in only 3 months. I can't wait!

Anyway, back to today's gym lesson:
Have a game plan.

Don't just go into the gym and decide what you're going to do once you arrive. You should have a program written out and ready to go so there is no guess work. Also, having a written plan will allow you to track your progress (you DO write down all of your workouts, right?).

Improving performance is what gets you results in the gym. This is true for fat loss, muscle gains, strength, speed, and any other modality you train for.

Two very important tips:
1) Have a plan
2) Write down everything you do

Completely Change Your Body in Only 28 Days

Okay, here’s the deal. It’s almost Summer. What activities do you have coming up? Weddings, vacations, reunions, pool parties? How would you like to feel confident in your clothes and/or swim suit at your next Summer event?

It’s almost May 1, which means Memorial Day is right around the corner, which is the official start of summer.

Now, I have a very important question for you: if you could completely change your body in only 28 days in only 6-7 hours a week, would you do it? What if I told you that you can lose more than 1-2 pounds per week?

The absolute best program for this is Warp Speed Fat Loss. This program was developed by the biggest fat loss guru, Alwyn Cosgrove. He has helped thousands of women and men lose fat, permanently.

So, if you are ready to lose those last stubborn 10-25 pounds, and want to do it as fast as possible, you really should try Warp Speed Fat Loss today.

It’s a 28 day program that requires 3 days of weight training and 3-4 “cardio” workouts. The workouts and meal plans are included, and if you follow the exact plan, you will get amazing results in 28 short days. Everything you have to do is given to you, so there is absolutely no guess work.

I’m not trying to push some gimmick on you. This program works, and it works very well. If you feel trapped by the stubborn fat on your body, now is the perfect time to get rid of it once and for all.

Here’s the way I look at it: why would you take 12 weeks to accomplish what you can in 4, especially with Summer right around the corner?

Look, if you are sick and tired of having those last stubborn pounds and you want to feel sexy and confident in your clothes, you should try Warp Speed Fat Loss.

Get the program, read it through, and be a little selfish for 28 days. Follow the meal plans, do the workouts, and you will absolutely love the results. I guarantee it.

Think about it: 28 days from now you could be leaner, have a flatter stomach, and feel much more confident.

Or . . . you could just keep doing what you’re doing and lose 1-2 pounds, if even that.

Those 28 days are going to come no matter what. What are you going to do with them?

If you are ready to finally get rid of those stubborn pounds and get a flat stomach, Click Here now!

If you do decide to do the Warp Speed Fat Loss program, please contact me. They recommend a few supplements that I feel are not necessary. I will also answer any questions you may have.

Diet/Fat Loss Disasters: Part 5

Be cautious of where you get your workout and nutrition advice. Now I’m sure you’re wondering, “Nia, why should I listen to you then?” Well, I urge you to be cautious about any workout and nutrition information you come across. You should have a very discerning eye. Many programs (exercise and nutrition) are designed for the sole purpose of making money. These programs truly don’t care if you get into shape or not; they just want you to give them money.


Some systems are also designed for you to stay on them, because the day you stop, you’ll gain your weight back. For example, programs that make you buy prepackaged foods like Nutri System, Jenny Craig, etc are designed so you keep giving them money. Granted, you may lose weight while using these systems, but more than likely you will gain it back the day you start eating normally. Don’t waste your money on products like these. Adopt healthy eating patterns and save yourself the money and stress.

Many supplements that promise you’ll love “five times more fat” are usually not effective. These supplements can be made for less than five dollars, but the producers turn around and sell a bottle for 40 or more bucks. Not to mention, a lot of the ingredients can be dangerous, and all of the ingredients may not truly be listed. And think about, these studies that say, “People who use X-supplement lost 4 times more fat than people who dieted and exercised alone.” Okay. Well, let’s say the diet and exercise only group lost .3 pounds. That means that the supplement group lost about 1.2 pounds. That’s hardly earth shattering. Don’t let statistics fool you into buying worthless supplements. Also, these studies can very easily be designed so the results come out in favor of the company.

Very few supplements are worth your money, but that's another post.

Back to the, ‘Nia, why should I listen to you?” question. You will only hear from me what I feel is the best advice regarding nutrition and exercise. You will not be told to buy worthless supplements or to do workouts that waste your time and don’t give you the best results. If a system is tried and true and I’ve used it with success myself and/or with clients, only then will it be recommended to you.

My motto is this: revolve your workout and eating habits around your life, not the other way around.

On this site, you will only receive information that helps to save you money and time, find the most effective ways to lose fat, and enjoy your life in the most stress-free way possible. If you ever have any questions about something I recommend, please email me and I will answer your questions.

PS Don’t take advice from the “trainers” on the Biggest Loser. You’ll more than likely end up with a stress fracture and/or be miserable performing your workouts.

Muscle Building/Fat Burning Lower Body Workout

Yes, you can build lean muscle and burn fat at the same time. Granted, you may not burn as much fat or build as much muscle compared to training for each goal separately.

Today I had a great lower body training session. The gym I train at was practically empty, except for a few people doing the bench press and machines.

Today was a wonderful mixture of squats, RDLs (Romanian deadlifts), glute-ham raises, split squats, and planks. All of these exercises were in a slightly higher rep range than I've been training in, but it was a great change of pace.

Make sure you include exercises that hit your "posterior chain". The PC is the majority of your backside: hamstrings, glutes, and lowerback. Some great exercises are sumo-deadlifts, RDLs, single-leg RDL, long stride lunges, glute-ham raises, dumbbell swings, stability ball leg curls, and many others.

Make sure you train your posterior chain!

Diet/Fat Loss Disasters: Part 4

Resistance train! Too many people only diet to lose weight. If they do exercise, it is usually some type of long, slow cardio. Just relying on diet and cardio to lose weight is not that smart. If you want to have a lean, athletic looking body, then you must train with weights and bodyweight exercises.

When I say “train with weights” I don’t mean use light weight for high reps; that methodology is crap, and it won’t get you the body you want. Ninety percent of your exercises should be big movements like squats, deadlifts, lunges, pushups, dips, bench presses, overhead presses, rows, chin-ups and all of their variations. Bicep curls and triceps kick-backs are not going to shape your body. Spend your time on big, compound exercises to build a lean, healthy body.

If you only have 30 minutes to spare 3-4 days a week, you will be much better off spending that time training with weights instead of doing cardio.

If you are ready to get serious about your fat loss, check out the program I have used myself and with my clients. If you only want to train 3 times a week, check out Turbulence Training. You can try it out for 21 days for only $4.95!

Diet Disasters: Part 3

Drink water. I know you have heard this many times, but it’s repeated because it’s very important. I’m willing to bet that most people who read this are in a dehydrated state. Yes, you can be dehydrated and not know it. And just because you aren’t thirsty does not mean you are properly hydrated. In fact, by the time you are actually thirsty, it’s too late-you're already dehydrated.

Try to gradually increase the amount of water you consume each day. For instance, you can start your morning with a large glass of cold water. Try to drink water with all of your meals instead of tea, coke, milk, or coffee.

Being even slightly dehydrated can have a huge impact on your performance, mood, and thinking abilities. Drinking more water is a change everyone should make. And I bet when you do, you’ll feel much better, in more ways than one.

Seriously, do not underestimate the importance or proper hydration. As far as hydration goes, I don’t count items like milk, juice, and definitely not caffeinated beverages. Try to drink several glasses of pure water every day.

Simple, but effective. Don’t blow this tip off because it’s “too basic.” One of the biggest mistakes people make is disregarding the small stuff because all they care about is the earth shattering, head-line information. The truth is this: it’s the small, consistent changes we adopt that lead to the biggest results. Don’t search for the “latest and greatest” diet tips and tricks, because they don’t exist.

You must master the basics first.

Diet Disasters: Part 2

Have a stress free meal once a week. What do I mean by “stress free?” Well, this should be a meal you eat where you don’t worry about what you’re eating! If you’re craving pizza, eat it. If you want some chicken wings, eat them. You can’t restrict yourself from your favorite foods forever. If you even try, I promise you will end up binging on that food at some point. If you say to yourself, “I’m never going to eat ice cream again,” you are setting yourself up for failure.

Make sure 90% of your meals come from whole, natural, unprocessed foods. By eating natural foods you will feel better, have more energy, and give your body the tools it needs to burn fat and build lean muscle. Have a meal a week (or two if it doesn’t affect your progress) where you eat whatever you want. Life is too short to stress over food. For example, if you like going out with friends or your spouse on Friday nights, have that be the night where you order whatever you want. It takes all the fun out of going out to dinner if you have to stress over what to order! Keep things simple.

If you want a new way of eating that is completely stress free, you should check out Eat Stop Eat.

Gym Lesson

How often do you train your abs? How many sets, reps, and exercises are you doing?

Please don't get in the mindset that "more is better" when it comes to training your abs. You abdominals are just like any other muscle group. Think about it: one of the best ways to increase the size of a muscle is increasing the training volume. This can be accomplished by performing more sets and reps, or by doing high frequency training (training a muscle group multiple times a week).

So, if you are training your abs with several sets on most days of the week, it is very likely that you are actually going to increase the size of your waist. I doubt you want that.

I wouldn't train your abs more than 3 times a week; in fact, 2 is probably sufficient. Focus on movements that require stabilization such as planks, side planks, and ab rollouts (wheel or stability ball).

You should stop doing crunches and sit-ups. They put too much stress on your spine.

Also, you shouldn't constantly train your abs with high reps. Doing 30 reps of any ab exercise is not going to get you a flat stomach or ripped abs. A flat stomach is the result of proper eating habits.

Train smart.

Diet Disasters: Part I

Have you ever started a diet, lost some weight, and then all of a sudden have the progress come to a screeching halt? It happens all of the time, and I’m going to give you some tips to bring your fat loss back up to speed.

Over the next few days I am going to share a few tips you should consider if you want to restart your fat loss or just increase it with a little effort.

Diet Disasters: Part I

1) Sometimes it helps to count calories. For the majority of people, I don’t recommend they count calories. Counting everything you eat is an obsessive act and can lead to eating disorders. Plus, it’s boring, stressful, and takes time. However, there are times when calorie counting can be appropriate. For example: if someone is trying to lose fat but things are moving slowly, or not at all, then they should take a closer look at their eating habits.

Let’s say the majority of the food you eat is whole, natural, unprocessed food like lean meats, lots of fruits and vegetables, nuts, and beans. You have also greatly limited starches and grains (bread, pasta, crackers, white potatoes, etc). Even though you have done all of this, your progress has stalled. This is a good time to further analyze your diet, and temporary calorie counting might do the trick.

Count the calories of the foods you eat on a consistent basis and look for hidden calories. Are you stopping by Starbuck’s several times a week? If so, you could easily be consuming hundreds, if not thousands, of extra calories consisting of sugar and fat each week. Another item people overlook is plain ole coffee cream that they pour in their coffee. If you actually measured the amount of cream and/or sugar that you put into your coffee every day, you would probably be amazed at how much you actually use. You could easily be consuming hundreds of calories worth of sugar and fat and not even realize it.

Another area where calories could be sneaking in is with salad dressings. Make an effort to measure the amount you are actually using.

I’m not telling you to stop putting cream in your coffee or eat your salads without dressing. What I am telling you to do, however, is to measure how much of these items you use for about a week. Once you do that and have a visual of how many extra calories you are consuming, you should make an effort to reduce those calories. Try to use less cream and/or dressing. Try to find a low-calorie alternative. Do whatever you can to bring these numbers down, and I guarantee your fat loss will pick up.


If you truly want to try a new way to lose fat that is all about being stress-free, then do yourself a favor and check out Eat Stop Eat. The pride of this system is the fact that it is meant to be stress free. Check out Eat Stop Eat now.

Fasting for Fat Loss

I’m sure you have heard about people who fast to lose fat. Heck, maybe you’ve even considered it or tried it for yourself.

The method I am most common with is intermittent fasting: you fast for about 24 hours once or twice a week. During the fast you can drink calorie free beverages, but you don’t eat.

Now before you say, “That is just crazy/stupid,” keep reading. I will admit it now: fasting is not for everyone, but neither is eating 5-6 small meals every day! I’ve told you before and I will never change my opinion on this: there is no perfect eating pattern for everyone. You must find what fits you and your lifestyle.

The only method of fasting I would recommend is Eat Stop Eat. The author, Brad Pilon, has taken every precaution and has studied this at length. His fasting methods have helped thousands of people lose unwanted fat. And I’ll admit it now: this is the only diet I have ever heard of that saves you money. Brad explains in his book that there are other health benefits associated with fasting.

If you are looking for an effortless way to lose fat, then I highly recommend you check out Eat Stop Eat. I have used it myself, and it definitely is very easy to use and follow. The best part is that you don’t have to spend time making food and cleaning up your mess!

Fasting is also very convenient when you are traveling. Instead of being tempted to eat fast food or other less-healthy options, you just fast during that time. That’s just a little “food for thought.” (Sorry, I couldn’t resist!)

There are several eating habits you can follow:

1)5-6 small meals throughout the day
2)3 large meals
3)3 smaller meals and a snack or two
4)2 large meals
5)1 large meal
6)Intermittent Fasting

. . . and I’m sure there are more

If you’re not happy with your current eating patterns, you should check out Eat Stop Eat. It very well could be the easiest “diet” you ever try.

If you do try intermittent fasting, I would recommend you contact me. There are a couple of areas where I have a different opinion then Brad: send me an email if you’re interested.

As always, before you make diet or exercise changes, consult with your physician.

SPF KY State Championship

Yesterday I lifted at the Southern Powerlifting Federation Kentucky State Championship. I competed in the Juniors division (20-23) in the 123 pound weight class. Below is a video of my 300 pound deadlift.



Here's a video of my 145 pound bench press. I still don't know what went wrong here. I have lifted this weight numerous times. I think part of the problem was using a new bench, and my form is not nearly as good as with my deadlift. It took a while, but I got it up!



This is just an example of why women should lift heavy. As you can see in the videos I am not big and bulky as some people might expect. Ever since I started lifting heavy weights, my physique has improved. I'm leaner, stronger, and healthier.

Don't be afraid to lift heavy. It will help you build a better body, in more ways than one.

Are You Kidding Me?

Seriously, I am amazed at some of the "fitness experts" that get on TV. I was checking the weather for the day and I clicked on the Today Show. Their fitness expert was sharing her revolutionary techniques to get women (and men) fit.

First of all, she did some odd bodyweight movements that will get you a "Victoria Secret booty." Oh, and she said you should start out doing 40 reps but progress to 80 reps. After you do all these leg movements for 40 to 80 reps, then you get to use some water bottles.

Ugh . . . once again, you'll be doing "very high reps" with the water bottles so you'll lose fat. After all, high reps and low resistance is the best way for fat loss!

Yeah . . . right.

Those of you who have been reading the blog for a while probably already know my thoughts on this, but I'll share anyway.

I am sick and tired of these self-promoted "experts" who tell women to lift light weights for high reps to lose fat. That method is outdated, and it is uneffective. You are not going to get a great body by lifting a dang water bottle or soup can. I don't care if you lift it 200 times, it's not going to help you build a better body!

Ladies, you have heard me say this time and time again, but it deserves to be repeated: do not be afraid to lift heavy weight; you will not get big and bulky. Lifting heavy weights will help you lose fat and build a firm, athletic body. Please, never listen to someone who tells you to do 40+ reps.

If you perform big movements such as squats, deadlifts, lunges, pushups, inverted rows, dips, chin-ups and their variations, you will be able to lose and build a lean, sexy body. No water-bottle workout will ever compare. Ever.

JUST SAY NO:


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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.