Personal Trainers Cincinnati

Merry Fitness! The 3rd Annual Live Fit Gifts for the Fitness Junkie in Your Life!

2013-12-02T17:41:00.000-05:00

It's that time of year again where Holly and I list our favorite fitness Christmas gifts for the fitness junkie in your life. If you have to buy for a meathead, consider one of the following Live Fit approved gifts:

1. Live Fit Bootcamps

We may be biased but we feel this is the best gift on the list :). If there is a gym rat in your life who still lives here in Cincinnati, our "4 for $44" Bootcamp holiday special is a no-brainer: 4 of our ass kicking classes for under $50...over 20% off the regular rate! We really do feel this is the best group fitness class in the city, and Holly and I put a great deal of thought into designing each class. Email us HERE if you'd like to purchase the class package.

2. The Rogue Ab Mat

This is one of our favorite additions to our new Live Fit facility. It feels great on your back and makes your ab training a heck of a lot more effective by providing more range of motion and muscle recruitment. You'll be surprised how torched your abs will be after just 2-3 sets of 10-15 reps! You can purchase the Ab Mat HERE.

3. Rogue Bands

If you've trained at our gym, you've undoubtedly seen and used these quite a bit. Bands are a very versatile training tool which you can use for upper body, lower body and core training as well as stretching. Rogue offers bands which are extremely easy and light all the way up to monster bands which will challenge even the strongest athletes in the world. Check them out HERE.

4. Valslides

These glorified furniture movers are actually great training tools. Use them for lunges, leg curls, push-up variations, core work (like the dreaded body saw), mountain climbers, etc. You can find them HERE.

5. Escali Food Scale

This is one of Holly's 13 birthday gifts this year :). All kidding aside, this is a pretty cool little food scale which allows you to log in and code individual foods from a database of over 900. It has a sleek design, measures in grams and ounces, and has the all important "zero out" option. If you are working with Holly as a nutrition client, you're gonna want this. You can find it HERE.

6. Magic Bullet

Holly and I use this daily for protein shakes and smoothies. Super fast and easy to use and the cups and blades clean easy. This is a must have for all fitness enthusiasts. Get it HERE.

7. Colonel De's Spices

We love Colonel De's at Findlay Market here in Cincinnati. It wasn't until recently we realized they have an online store, where you can order all of there terrific spices and rubs. Healthy eating doesn't have to be boring and bland, so jump on over to their online store HERE and have at it. We love the pork and poultry rub, Persian gold, garlic goodness and Ruby's red steak seasoning.

8. Jungle Gym

We do A LOT of suspension strap training at our Live Fit gym, and we feel this is the best system on the market. It's significantly less expensive than other strap systems, adjusts much easier, and the foot cradles are designed perfectly for lower body exercises. The ability to separate the straps is also a big advantage in our opinion. Check them out HERE.

9. Lulu for the Girls: Wunder Unders

It's no secret Holly is a Lululemon disciple and is personally responsible for driving their stock price up (kidding). Seeing that she owns well over 40 pairs of these, Wunder Unders are by far her favorite. They should be a staple in any athletic woman's fitness wardrobe. Visit Lulu's sight HERE and pick up a pair or thirty.

10. Lulu for the Guys: Core Shorts

I, too, am a big Lulu fan, and I love these shorts. I have them in black, gray, and camouflage, and they are extremely comfortable. They are baggy enough to where you don't feel "restricted" or like a basketball player from the 1960's, but not so baggy as to look like a ridiculous modern day "baller". Get them HERE.

Well, that wraps up this years edition. We hope you enjoyed it and provided you with some great gift ideas for your fit friends and family members! Merry Christmas to you and yours!

The LiveFit Fat Loss Hierarchy

2013-09-23T19:21:00.000-04:00

As the owners and operators of LiveFit, Holly and I are constantly asked about our approach to fat loss, body transformation and generally "getting in shape". Whether it's our current clients, prospective clients, people we meet socially, or people who literally stop us in public (this happens to Holly a lot more frequently than it does me:), many folks want and ask about our fat loss recipe.

More often than not, people want to know what workout they should be doing. They usually tell us what they are currently doing, ask what we think, and then want to know what they could change about their workout to get better results. They are often perplexed when we tell them the "working out part" accounts for about 10% of their results (or lack thereof). It's not that their workouts are unimportant or that their program couldn't use some tweaks, or, more commonly, a complete overhaul, but getting a body which turns heads has little to do with whether or not they are using an elliptical trainer vs. a treadmill, doing 15 reps instead of 8, or doing seated dumbbell curls vs. standing dumbbell curls.

With the above in mind, Holly and I wanted to share our "Fat Loss Hierarchy" with you so you can make sure you are focusing your efforts in the right areas-in order of importance-and not wasting your time spinning your wheels. In order of importance, here is the LiveFit fat loss hierarchy:

1. Nutrition

As hinted at above, nutrition is what primarily drives fat loss, and we feel it accounts for about 90% of one's results. Everyone seems to want to try to "exercise off" body weight and body fat, but this is a misguided and extremely inefficient approach which typically does nothing more than frustrate the hell out of people and leave them with a bitter taste in their mouth when it comes to exercise.

If one were to strength train for an hour 3 days/week, and perform moderate intensity cardiovascular exercise for an hour on the other 4 days, in the end, they'd burn about 3000 calories. That's a 7 hour time commitment for what equates to less than one pound of body fat burned (their are 3500 calories in a pound). It's no wonder people give up on exercise.

Contrast that to eating correctly. It doesn't take you ANY time not eat 500 calories, but it can take up to an hour to burn off 500 calories. Eating in a slight calorie deficit is the fastest way to burn body fat. Period. If I asked you to drive a nail into a board, would you use the handle of a hammer or the head of the hammer? When it comes to fat loss, exercise is the handle and nutrition is the head. You could use the handle to drive that nail, and if you banged away long enough, you might get that nail started into the board and drive it in a little bit. But why not just flip the damn thing over, use the head, and drive the nail all the way in with just a couple strong hits? Get it?

2. Nutrition

Yes, it's that important to warrant including it twice in the LiveFit hierarchy. If you are not on a meal plan which puts you in a modest calorie deficit, are not quantifying how much you are eating, and are not eating nutrient dense, unprocessed foods which support lean muscle and overall health, you are going to be very disappointed with your results. If you are not already on board, it's time to warm up to the power of proper nutrition.

At LiveFit, we believe in the power of proper nutrition and have seen the results it can produce. If you asked me 5 years ago, I would have said we were a fitness training business which gave a little bit of nutrition advice. Basically, the focus was on the exercise side of the equation (the output) and we paid little attention to the input side (nutrition). Fast forward 5 years-and Holly joining the business drove this-and now I'd say we are a fat loss nutrition/meal planning business which provides some exercise programming along with it. It used to be nutrition was an adjunct to the workouts...but now it's reversed.

3. Strength Training

Most people not only want to lose weight and fat, but also want to look athletic, toned and contoured. For the guys out there, change those terms to muscular, "ripped" and "jacked". Unfortunately, simply dialing in your nutrition and eating in a deficit won't cut it. You also have to strength train to support and build lean muscle. Strength training is what gives your muscles shape, development and contour. If you don't have any muscle, you'll never look "fit" no matter how much weight or body fat you lose. If nutrition it 90% of the body transformation process, strength training makes up about 8% of what's left.

So, while strength training is rather insignificant when it comes to weight and fat loss, it is absolutely essential to developing and maintaining muscle tone, strength and shape. Holly and I have come across plenty of people who have lost a lot of weight by eating right and doing a ton of cardiovascular exercise, but they typically are still unhappy with how they look and honestly just look like smaller versions or their former selves: no muscle tone, shape, development or contour to their bodies.

There are a thousand ways to structure and implement a strength training program. When it comes to our clients, how we program is dictated by how much time they have to devote. If someone can train 5 days/week, we split their workouts up differently than someone who can only devote 2 days/week. Regardless of how it's organized, we stick to the principle of progressive overload, and, if you are working out on your own, so should you. Lift heavier weights or do more volume (sets and reps) over time. Perform harder exercise progressions and variations over time. Stick to mostly multiple joint exercises like squats, deadlifts, chin-ups, rows and presses. Most importantly, BE CONSISTENT. Haphazard, inconsistent training will get you no where. If you can only hit the weights 2 days/week, you can still get great results if your diet is in line...just be consistent with those 2 days.

4. "Cardio"

If diet makes up 90% of the body transformation and fat loss process, and strength training makes up 8%, then cardio type activities make up the the final 2%. As you can tell, we don't particularly value "cardio stuff" or place any real emphasis on it. It's really just the icing on the cake. If you are not eating right and lifting weights, doing bike sprints for 20 minutes or plodding along on a elliptical while watching TV for 60 minutes makes little difference.

With the above being said, I will say that if you have purely aesthetic and health goals (which 95% of our clients do), good old fashioned walking on all or most days of the week for 30-60 minutes is a good plan of attack. This is enough to enhance and/or maintain heart health, burn up a few calories, and get the circulation going. What's great about walking is that it's low intensity enough not to interfere with your recovery from weight training or increase stress hormones like cortisol. With interval training or traditional moderate intensity steady state cardio, you run into these problems. We do implement a small amount of higher intensity interval work at the end of our clients' workouts, but this is done more as a "finisher" and for conditioning purposes than it is for fat loss. Also, the type of interval work we do with our clients during their workouts has a strong muscular strength component to it, and serves as a compliment to the workout itself (body weight exercise circuits, dragging sleds, resisted bike sprints, kettlebell circuits, etc.)

If you are interested in performance, obviously, the cardio prescription changes. If you are competing in a field sport, want to run a 10 K, finish a triathlon, etc, then the type and amount of conditioning must prepare you for the demands of your sport or event and develop the appropriate energy systems. In these scenarios, doing cardio is unavoidable because, without it, you won't be able to compete or complete. However, again, if the goal is body transformation and general health, the type and amount or cardio is largely insignificant. If you want proof of this, check out the before and after pictures of our friend (and fellow fitness trainer) Matt Kasse:

Matt lost 30 lbs. and got down to single digit body fat in 4 months doing nothing more than adhering to a meal plan Holly put him on and continuing with his normal weight training regimen. Matt is a life long lifter, so he already had the muscle you see displayed...it was just "covered up" (which goes back to the point I made earlier about strength training giving shape, tone and contour to the body). He did probably what amounted to less than hour of "cardio" over the 4 month transformation.

That about wraps things up. We hope you put this information to good use and use it to help re-prioritize and tweak your current approach. If you are interested in our body transformation and meal planning service, please visit the link below and fill out the form at the bottom of the page to receive more information on how we can help you reach your goals:

http://www.livefitcincinnati.com/fitness-services/meal-plans/

Fat Loss: Tips, Tricks and Tools of the Trade

2013-09-17T18:32:00.000-04:00

At LiveFit, Holly and I spend a lot of time writing fat loss meal plans for our clients. Once we've assessed them, taken into account their food likes and dislikes, set their calories and macro nutrients, and laid out each meal in great detail (down to the gram), they are usually very excited when they receive their meal plan and can't wait to get started on their fat loss journey.

Holly and I understand that meal plans are very unfamiliar for most people. While we have been living and eating a certain way for a long time, as Holly is an IFBB PRO FIGURE competitor, and our "eating style" has become 2nd nature, as well as a necessity for her to compete at a high level, we know it can be a bit of an adjustment for others.

While it all looks great on paper, implementing the plan we lay out takes planning, preparation, and, most importantly, a certain mindset and a lot of "trench time". Furthermore, it takes developing and implementing actionable strategies and habits, and also having the right tools in your toolbox to make the fat loss process more efficient.

Keeping all of the above in mind, Holly and I wanted to share with you our top fat loss tips and tricks. This is the little "behind the scenes" stuff which can make or break you, and is equally as important as the specifics of a meal plan itself. So, without further ado, in no particular order, here ya' go:

1. Get to the Grocery

This may seem like a "Capt Obvious" point, but you'd be surprised how many people we've worked with who don't get to the store frequently enough. If you are going to take your meal plan on paper and put it into action (or in your mouth), it starts with going to the grocery and having the necessary food on hand.

Figure on going to the store 1 or 2 days each week (maybe more). Going on a weekend day to get you to mid week is a good plan of attack. Take your meal plan with you and try to buy as much in bulk as you possibly can to get you through the week. You can buy meat, fish and poultry in bulk and it all freezes just fine. If you are going to buy FRESH produce in bulk, be careful: it goes bad quickly. Maybe buy enough fresh produce for 3 days and then head back to the store. Alternatively, buy as much as you can frozen and cook as needed, but the last thing you want is a bunch of rotting fruits and veggies. No fun.

Once you get familiar with your meal plan, you'll get into a routine and you'll become very familiar with what and how much you need at the store. You'll also become more familiar with the store itself, and all of this means grocery shopping becomes far more efficient. I'm usually in and out of there in less than 25 minutes because I know exactly what I need and where everything is.

2. Buy a Food Scale

When we write meal plans for people, we are as precise as possible. That means our clients have to be precise as possible or the plan won't work optimally. YOU NEED A FOOD SCALE IF YOU ARE SERIOUS ABOUT FAST FAT LOSS. The more precise you are, the better your results will be, and that's true in any area of your life. If we tell you you need to eat 100 grams of cooked bison, we mean 100 grams of cooked bison. Eye balling it won't cut it.

A nice food scale can be purchased for under $30. You'll want to get one which offers both gram and ounce measurement options, and which you can also zero out (this is key). When weighing your food, place whatever container, utensil or plate you plan on using on the scale first and then zero out the weight of that item. If you take the item off of the scale, the scale will remember what it weighed. Then it's simply a matter of adding the amount of food called for.

Finally, food scales usually require a special battery. When you purchase a scale, it normally comes with a battery, but you'll want to buy a couple of additional batteries because you'll only get a month or two out of a battery.

3. Become a Tupperware Hoarder

If you've ever been to a bodybuilding competition (and if you have not, I'd highly suggest it from a people watching perspective), you'll see more Tupperware per square foot than any other place in the world. Tupperware is an essential tool of the trade in getting the body you want. Holly and I buy very large Tupperware containers to store bulk amounts of chicken, flank, rice, quinoa, sweet potato and hard boiled eggs, and then we portion it out into smaller Tupperware containers so we can take it with us when we go to work or are out "doing life". See the pic below:

In addition to Tupperware, you'll want to have plenty of plastic utensils on hand, as well as a set of measuring spoons and a measuring cup. A Magic Bullet blender for protein shakes and a couple of blender/shaker bottles are also must haves. Finally, it's essential you invest in an insulated cooler bag and ice packs so you can take your food with you during the day while at work or on the go.

4. Bulk Up

I'm not talking about gorging yourself with food and trying to get all "meathead". I'm talking about preparing your food in bulk. As noted above, preparing chicken, flank, sweet potatoes, rice, quinoa and eggs in bulk quantities-and storing it all in large Tupperware-will save you a great deal of time and make meal prep a lot easier.

One of the best investments we've ever made, and one we encourage our clients to make, is a slow cooker/crock pot. It makes cooking chicken and flank steak in bulk a breeze. We usually put a large amount of either in the cooker on low for 6 hours over night and then transfer it to large Tupperware in the morning when we wake up. Grilling meat and poultry every night is a royal pain in the ass, so this is a nice solution.

Similarly, we cook up bulk amounts of quinoa, rice and eggs a couple of times per week and also store this in the aforementioned large Tupperware. We then just portion it out as needed. The rice and quinoa can be cooked in 15 minutes or less. Hard boiled eggs are a bit of a pain in the ass, but it's just part of the deal...beats having to make an omelet or scramble every day.

5. It Doesn't Have to Be Boring

When most people think of fat loss diets, they think bland or boring. Well, it doesn't have to be that way. If you arm yourself with an array of spices and condiments, you can really jazz up "clean" food. Here are some of our suggestions:

If you live in Cincinnati, make sure you check out Colonel De's at Findlay Market (they also have an online store). We frequent this place a few times a month and load up on spices and rubs. Some of our favorites are the pork and poultry for (obvious) poultry (we don't dig on swine), ruby red steak rub for any beef product, and garlic goodness for just about anything.
Any Mrs. Dash product (salt free)
Bolthouse Farms salad dressing (this is the best tasting low calorie, low sugar dressing we have ever tried). This is great for salads, but you can also use it on meat or poultry, or mix it in with rice or quinoa.
Kelly's BBQ sauce...great tasting and low in sugar
Mustard (we use brown spicy mustard for tuna quite a bit)

6. Suck It Up or Stay The Same

This is not a tip, trick or tool, but more of a reminder about mindset. When people read about the amount of preparation, planning, precision and overall effort required for fat loss success above, they may say to themselves, "There has to be an easier way!" There isn't. If there was one, trust me, we would be going down that route, our clients would be going down that route, and 60+ percent of the population wouldn't be overweight or obese.

Some people we share our nutrition advice and philosophy with roll their eyes and insist you don't have to go to the lengths we do or advise to get a better body (these are the same people, mind you, who usually ask to pick our brain about the topic because they are unhappy about the way they look but I digress). Everyone wants an easy way out or a quick fix magic bullet, but, the reality is, like it or not, eating to get the body you want is basically a part time job.

Everyone wants it to be "one thing" which cracks the fat loss conundrum for them. I have news for you: it's not one thing. It isn't eating gluten free. It isn't eating all organic. It's not avoiding carbs after 7:00 at night. It's not a 100 calorie snack pack. It's not avoiding dairy or bread. It's certainly not just "trying to make better food choices" or "only eating half my meal at a restaurant." That "one thing" isn't a supplement or the magical acai berry drink you saw on Dr. Oz. It sure as hell isn't exercise.

No, instead, fat loss success is the sum and synergy of a bunch of different parts. Like I said, eating for fat loss and weight loss and maintaining that loss is a part time job and a commitment to a lifestyle. If you accept this and suck it up, you'll get the body you want. If you don't, and insist there is a simpler solution, you'll stay the same. Period. It's your choice.

That wraps things up. We hope you found this post helpful, and we hope you take some of these tips, tricks and tools and put them into action.

If you'd like to know more about our meal planning service, and have all of the guesswork taken out of the equation, please visit the link below and fill out the form at the bottom of the page:

http://www.livefitcincinnati.com/fitness-services/meal-plans/

Until next time, Live Fit!

Strong Praise for Strong Curves

2013-04-11T10:57:00.000-04:00

The number of legitimate, scientifically sound, practically applied and result producing training programs and resources for women interested in enhancing their fitness and permanently changing their bodies are few and far between. In fact, the vast majority of fitness information products marketed and sold to well intentioned women do nothing more than perpetuate myths surrounding female fitness and body image, and play to women's fears and insecurities about getting "too bulky".

Thankfully, like Alwyn Cosgrove's The New Rules of Lifting for Women before it, Bret Contreras and Kellie Davis' new book, Strong Curves: A Woman's Guide to Building a Better Butt and Body, is a breath of fresh air and provides women with one of the most comprehensive, scientifically based and practically applied resources available.

If you are a woman and want to be told lifting over 3 lbs. will make you look like the Incredible Hulk, this book-and the programs presented in it-are not for you. If you want to hear feel good phrases like "long and lean muscles", "shaping and contouring", etc., again, this book is not for you. If you want to be lied to, again, this book is not for you. However, if you want a real world program, developed by individuals who have devoted their lives to developing and researching only the best in fitness, than buy the book and follow the advice contained within it.

No matter if you are a beginner just getting started, have no equipment other than your body weight and have to train at home, or a woman who wants a specialized program designed solely to give her the bust butt possible, Contreras and Davis have a program for you within the book, with easy to follow progressions. Furthermore, being a full time trainer and gym owner myself, I understand how important it is for training programs to be PRACTICAL AND EASY TO FOLLOW. Many routines will dazzle you on paper, but, once you attempt to apply them, you quickly find out the time commitment, equipment needed, and overall complexity of the program just isn't for you and is not practical. That gets you nowhere. Bret and Kellie clearly kept simplicity and practicality in mind when putting together the Strong Curves workouts.

For more information, and to purchase the book, please GO HERE!

Merry Fitness! LiveFit's Favorite Xmass Gifts for the Fitness Junkie inYour Life!

2012-11-13T14:39:00.003-05:00

Christmas is just around the corner, so, with this mind, Holly and I thought we'd throw out our favorite "LiveFit approved" gift ideas for the fitness junkie in your life (or maybe you should just buy yourself something instead :). Most of the gifts featured below are budget friendly and cost less than $40. If you train with Holly and I at LiveFit, most of these gifts will look very familiar to you (and likely make you cringe :). If you have questions on any of the products listed below, please don't hesitate to ask us. Merry Fitness!

Click on the Pictures of Equipment to Purchase!

Kettlebells

Just a great, versatile training tool. Kettlebells can be used for a variety of upper body, lower body, and core training exercises, including a LiveFit favorite, SWINGS! We recommend choosing a kettlebell which is about 15-20% of your current body weight (20-30 lb. bell for a 150 lb. woman).

Valislides

A pair of these plus a large beach towel equals a budget friendly slide board. You can perform a variety of lower body and core exercises with these, including reverse lunges, lateral lunges, leg curls, body saws and knee tucks. A great piece of equipment to stuff in your suitcase when you travel.

Jump Rope

Ah the good old fashioned jump rope! A Holly Mitchell favorite. Yet another versatile, budget friendly training tool which allows you to get in some great cardio and power training anywhere. Pack this in your suitcase when you travel and you won't have to worry about finding a gym or using the hotel's shoddy cardio equipment.

Stackable Steps

The steps we use daily at LifeFit. Perform step-ups, squats to a box, reverse lunges and and a variety of other lower body exercises with these budget friendly steps.

All Purpose Resistance Bands

The bands we use to torture our clients at LiveFit. Holly and I have been doing this a long time, and these are, by far, the most durable, versatile, scalable, user friendly bands we've come across. Great for upper body exercises, like rows and chest presses, along with many ground based core exercises. Another great one to pack in your suitcase when you travel.

Jungle Gym

Our favorite new training toy at LiveFit. Just a phenomenal product which allows you to train your entire body in a fun, comprehensive, challenging and functional manner. We can't recommend this product highly enough!

Gym Boss Interval Timer

Another LiveFit favorite which drives the pace of our popular bootcamps. If you are into interval training, this little gadget will keep track of all of your work and rest intervals, along with acting as a stop watch and timer you can use to monitor your rest between strength training sets and exercises. Clip it on your belt, set your workout, and the Gym Boss will beep or vibrate to let you know when your interval or rest period is up. Very cool.

Fitness Mats

No one likes to lay on the hard floor and be uncomfortable while training, so pick up one of these and train in comfort. The mats we use at LiveFit.

Foam Rollers

Just like your gums, your shouldn't neglect your recovery and workout warm-up. Foam rolling and other forms of soft tissue work are becoming part and parcel of every serious trainee's program, as it allows you to stay healthy and perform better during your workouts. Iron out all of the "knots" in your hips, thighs and back with one of these puppies. You'll feel amazing.

Mini Bands

A lot of our clients ask us where we get these, so, now you know :). Super cheap, and you can torch your rear end in no time by performing a series of lateral and monster walks. Once again, another great piece of equipment to pack in your suitcase when you travel.

Bootcamp Sign-Up

2012-10-21T08:30:00.001-04:00

We will be selling classes in packages of 5 and 10. Packages of 5 classes must be used in 6 weeks from date of purchase. Packages of 10 classes must be used in 12 weeks from date of purchase. $10/class for current clients and $15/class for non-clients. We will keep your class punch card at the training facility with the expiration date and we will punch each class as you attend.

The 1/3 for 30 Workout

2012-08-22T16:41:00.001-04:00

Ever had a day when the workout you had planned just doesn't seem that motivating? Sure, you still WANT to train, but the idea of doing the same workout you've been doing for the last 4 or 5 weeks just doesn't seem that thrilling.

When the above happens to me, as it did the other day, I go "off the card" and take a break from whatever I had been doing with the objective of still hitting whatever "region" (upper, lower, or total body) or body part I had planned on training that day. Sometimes, this simply means substituting exercises or changing up the sets, reps, or load. Other times, this involves doing something really off the wall. Enter the 1/3 for 30 protocol.

For the last 2 months, I've been on a 6 day body part split. Yeah yeah, I know, how "bodybuilder" of me, but, let me tell you, I've experienced the best gains I've had in 10 years. I'm going to write an upcoming series of blog posts detailing my experience with body part training, but, for now, let's get back on track and discuss the 1/3 for 30 protocol.

The other day, I was scheduled to train back (pulls). Normally, this would consist of 6-8 different exercises and up to 30-35 total sets. For whatever reason, I just didn't want to do a bunch of different exercises. So I picked one exercise. Yes, one. In this case, the selection was chin-ups. And I worked the hell out of it.

Don't ask me how I came up with this, but I decided to take 1/3 of my body weight repetition maximum, and perform 30 sets. One set on the minute for 30 minutes. I set up my trusty GymBoss interval timer to beep each minute for 30 minutes. Two weeks ago, I tested out at 18 dead hang full range chins (sternum to bar), so I did sets of 6 (1/3 of 18). I started my interval timer, did a set of 6 chins, and then I had the remainder of the minute to rest. My sets took roughly 18-20 seconds to complete, so I had about 40-42 seconds to rest between sets.

Think this sounds easy? Try it. Now, the first 10 sets were rather easy. By the end of the 2nd round of 10, I was starting to feel it a bit, and, by set 30, it took almost all I had to complete 6 reps. Two days later, my biceps and lats were about as sore as they'd ever been. I was barely able to extend my elbows, and my lats were sore to the touch.

This type of protocol clearly works best if you are on a body part split. It could work well if you were doing an upper only or lower only workout, but this would take an hour (which is fine). If you are going to do this, pick one push and one pull (this addresses everything in the upper body) and go at it. I wouldn't superset or alternate sets. Do the protocol for one exercise and then move to the other one. If you are going to do it on a lower body only day, pick a quad dominant and a hip dominant movement. I'd be careful of movement selection here. Trying to do a squat and deadlift variation in the same session using the 1/3 for 30 protocol is likely a bad idea. Maybe a squat and a leg curl, or, dare I say, a leg extension and a leg curl. If you are doing a body part split, and seperating quad and hip dominant days, you could probably get away with doing a squat one day and a deadlift the other if they are spaced far enough apart.

The benefits of this protocol are the following:

Simple: you only need 1 or 2 exercises
You accumulate tons of volume...I did 180 chins the other day when I used the protocol
You basically eliminate the need for warm-up sets and you can really grease the groove and practice technique
It doesn't take long (unless you are doing 2 movements)

Also, you could easily do this with a loaded exercise. You don't have to limit yourself to body weight. For example, if your 12 rep max in the barbell bench is 225 lbs., simply do 30 sets of 4 reps (a set every minute on the minute for 30 minutes). If you want to get really nuts, try anderson squats in this manner.

This is obviously not a protocol you'd use long term or very frequently (although, I have to tell you, trying it as a full program 4 or 5 days per week is intriguing), and is probably best used as an "off the card" type workout for variety or when you find yourself training outside of your normal gym and equipment is limited.

Anyway, give it a shot and leave your feedback in the comments section.

The REAL Reason People Don't Exercise

2012-07-30T16:09:00.000-04:00

If you visit the Centers for Disease Control & Prevention's website, you will find the following WOEFUL physical activity statistics for U. S. adults:

Percent of adults 18 years of age and over who met the Physical Activity Guidelines for aerobic physical activity: 46.9% (2010)
Percent of adults 18 years of age and over who met the Physical Activity Guidelines for muscle-strengthening physical activity: 24.0% (2010)
Percent of adults 18 years of age and over who met the Physical Activity Guidelines for both aerobic and muscle-strengthening physical activity: 20.4% (2010)

Source: Health, United States: 2011, table 73 [PDF - 9.8 MB]

The burning question remains: why is this? Why don't more people engage in enough exercise? In my opinion, it has very little to do with a lack of time (everyone has the same amount of time in a given week), an increasing reliance on technology, a "convenience" society, a lack of information or resources about "how" to exercise, or outright laziness.

No, instead, I think it has EVERYTHING to do with the public's expectations about what exercise is SUPPOSED to be doing for them and how fitness and physical activity have long been marketed to the public. You see, exercise and fitness programs have long been marketed as weight loss and "body transformation" programs. Many-sometimes well meaning but often not-fitness professionals and slick marketing snake oil salesmen who sell exercise books, gadgets and DVD's have INCORRECTLY shaped the public's expectations about what exercise can and cannot do for them.

The problem is, exercise, by itself-and I don't care how much you are doing-is an extremely ineffective weight loss method. However, "experts" have repeatedly portrayed exercise as a "panacea" for weight loss. Again, these people, people in the industry I work in day in and day out, have incorrectly shaped a well meaning public's expectations about exercise and the weight loss it can produce. The public then buys into this, have high expectations, and then are very disappointed in their results.

When results do not meet expectations, there is a problem. How do we expect to improve our nation's physical activity statistics and expect people to be more consistent and compliant when the so called "leaders" of the fitness industry are sending the wrong message?

In a prior post to this blog, one of the more popular posts I've ever written, I broke down how many calories can be burned through exercise in a given week, and, also, how much weight loss can be expected from an "exercise only" approach. I encourage you to read the entire post, but, if you choose not to, here is the take home message: someone performing 3 one hour strength training workouts and 4 one hour cardiovascular workouts each week-a 7 hour time commitment-will burn about 3200 calories. There are 3500 calories in a pound of fat.

Given the above, do you see why I feel the public is receiving the wrong message? See why I think fitness pros and marketers are incorrectly shaping peoples expectations? So, someone hitting the gym EVERY day for an hour, after a month's time, assuming they are not ingesting more calories than they are expending, may lose 3 or 4 pounds. This is isn't exactly motivating for the end user, especially when the experts have made exercise out to be a great stand alone weight loss method. What typically happens is the well meaning exerciser who has been making a huge time commitment will say "screw it", and abandon exercise all together because they think they are not getting anything out of it. I mean, who can blame them when guys like me have been telling them otherwise?

If you are a fitness professional reading this blog, I challenge you to continually educate your clients about the reality of exercise and weight loss. Don't bullshit people for the sake of making a front end sale. Be honest with your clients and potential clients about what kind of results they can expect from participation in your program.

The following comes directly from the manual all of the new clients who train at my gym receive upon starting our program:

"What most trainers will not tell you is it is nearly impossible for them to transform your body by having you come in to see them 2-4 times per week. Sure, they may tell you that in order to get you in the door, but, the reality is, without a commitment from you outside of the actual personal workouts you perform under their supervision, your results-especially in terms of weight and fat loss-will be disappointing.

We are different than the vast majority of fitness trainers in that we are completely up front, honest, and transparent from day one about what we can and cannot deliver. We also make no bones about the fact we expect your adherence to our advice outside of the workouts you perform with us. We are certainly responsible TO you BUT NOT FOR YOU!

We will provide you with all of the coaching, advice and resources possible to ensure your results, but it is UP TO YOU to act on it and be internally motivated enough to do so. If we subtract 7 hours each night for sleep, there are 119 hours in every week where you can choose to make healthy lifestyle choices and follow our advice…or not. If we assume you will be spending 2-3 hours per week under our direct
supervision, we can ensure you’ll make a healthy choice, which will take you closer to your goals, for those 2-3 hours. However, that still leaves 116-117 waking hours where it is up to you.

One of the common questions we receive from potential clients is: “If I don’t change my eating habits and do nothing else in the way of exercise besides train with you 2-3 days per week, what can I expect in terms of results?” Here is the answer to that question:
1. Increased muscular strength in all major muscle groups
2. Maintenance of lean muscle tissue
3. Improved cardiovascular fitness and work capacity
4. Improved mobility and flexibility
5. Improved, more efficient movement with less pain
6. Improved motor skills and overall athleticism
7. Less stress, improved confidence and psychological well being
8. You will experience a comprehensive and systematized training program, tailored to your individual circumstances, which addresses all the components of fitness, and which consists of the most up-to-date 21st century training methods currently available.
9. A source of accountability (you are paying us and we are expecting you to be at the facility for your scheduled appointments) which will ensure better compliance to an exercise training program.

In short, you will be stronger, be in better condition, you will move better and with less pain, and you’ll ensure your resting metabolic rate does not decrease because you’ll be maintaining your lean muscle tissue. PLEASE NOTICE I DID NOT LIST A SPECIFIC NUMBER OF POUNDS LOST, INCHES LOST, BODY FAT LOST, ETC. If you train with me or one of my staff members 2-3 times/week, choose not to follow our nutrition advice (covered in your “Weight Loss 101” resource) and do not perform workouts on your own (which this resource will guide you on), you will receive nothing more from your training than what I listed above."

You see, I develop and set expectations with our clients IMMEDIATELY. They know what to expect and I can deliver the results. In the end, this means a happy-and often life long-client because I was honest with them, set the expectations, and delivered what I told them I would. I sell them on improvements in health, strength, conditioning, movement quality, and overall well being. And why wouldn't I?? After all, these are the true objectives of a training program.

If you are a current fitness enthusiast or someone just starting out with exercise, please take a second look at the excerpt from my client training manual above. You should be gauging the effectiveness of your training program based on improvements in performance...NOT on how much weight is being lost. You wouldn't expect your deadlift to increase by 50 lbs. by going to Weight Watchers, so don't expect the scale to move much by participating in a training regimen. Can exercise make a contribution towards weight loss? Absolutely...after all, it burns calories. Can exercise, specifically strength training, help to maintain lean muscle mass, therefore preventing a decrease in your resting metabolism? Absolutely. But, if you are not monitoring the quality AND quantity of the food you eat, should you expect working out 3 or 4 days per week to transform you into a fitness cover model?? Absolutely NOT!

It's time for a paradigm shift within the fitness industry. If we want more people to reap the benefits exercise provides, it's time fitness pros start re-educating their clients...relentlessly. The focus needs to be on improving strength and conditioning and NOT on weight loss and cosmetic changes. If things continue on as is, the physical activity statistics will continue to worsen. Let's get it right. NOW!

Fighting Cancer with Physical Exercise

2012-03-06T13:40:00.001-05:00

I have a guest blog from David Haas of the
Mesothelioma Cancer Alliance. As someone who lost two grandparents to cancer, cancer prevention and treatment has always been a topic near and dear to my heart, and David put together a great piece here.

If you'd like to learn more about David, you can check out his blog below:

http://about.me/haasblaag

Fighting Cancer with Physical Exercise

The impact of physical exercise while preparing for or undergoing cancer treatment, and during remission, has only recently been studied. Whether one has colon cancer, prostate cancer or a more systemic form like mesothelioma, exercise can improve the effectiveness of treatment and the quality of life.

According to the National Cancer Institute, studies have shown that exercise during cancer treatment increased the chance of survival and lessened the risk of the cancer recurring. Researchers are just starting to understand how this happens and more studies are needed to know what levels of exercise of helpful during treatment.

The benefits of exercise during treatment mirror the benefits any other time an exercise program is regularly followed. People experience less fatigue and have better flexibility and mobility. Even small amounts of exercise can result in a measurable benefit.

People on a regular exercise schedule during cancer treatment tend to have a better outlook on their lives. If surgery was required as part of treatment, then exercise can help a person to have a better body image. With more energy and a more positive view of their long-term prospects, the patient diagnosed with cancer appears to benefit more from the treatment.

The limited studies that have been done show that exercise after completing treatment has more of an impact than during the treatment itself. For now, this point to the importance of including a program of physical exercise along with the cancer treatment schedule that extends out into the post-treatment phase.

Another finding is that people are capable of doing much more than clinicians’ thought, even while undergoing intense treatments like chemotherapy and radiation therapy. The idea that the patient should “take it easy” during treatment is being looked at again.

Recently, guidelines have become available for people with a few types of cancer as to the type and frequency of exercise to be done during treatment. Because there was more data on people with breast, prostate, colon, female reproductive and blood cancers, this was where the recommendations are focused.

The long-term goal of organizations researching this is to come up with a general program that can be tailored to the person depending on the type of cancer for which they are being treated. Body image will be one focus of this program, since a positive body image increases a person’s mood and outlook. Exercises that work on various muscle groups that are depleted from the cancer treatment is another goal of a general program. This helps an individual to be more active in their life during treatment.

There are many questions left to be answered about the positive impact of exercise on cancer treatment and remission. However, there is enough evidence to warrant a discussion between the patient and the treatment team to discuss how to incorporate exercise into the treatment plan.

The Recovery Day Workout

2012-01-13T07:23:00.001-05:00

If you’ve been a long time reader of my blog and the blogs of other “in the know” trainers in the fitness industry (see my “FORCE Approved Links” on the right side bar), you’ve undoubtedly noticed more content focusing on injury prevention, movement quality, mobility and activation work, corrective exercise, and recovery modalities (stretching, foam rolling, lacrosse ball work, etc.). There’s a reason for this: focusing on these areas allow you to train harder, train safer and continue making sustained progress in the gym.

While you have probably started to embrace these ideas and incorporate them into your workouts, chances are, you probably are not doing nearly enough of this stuff. While spending 5 minutes doing a dynamic warm-up and foam rolling before your regular workouts is a good start, I think spending an entire workout specifically dedicated to recovery and injury prevention is a great idea.

With the above in mind, I have started performing 45 minute “Recovery Day” workouts on either Saturday’s or Sunday’s, and I can already see the results in terms of improved performance during my regular workouts throughout the week: better movement quality, fewer aches & pains, increased strength and improved work capacity. In addition to enhancing recovery and helping to prevent injury, I also look as these workouts as an opportunity to get in some low level conditioning/energy system development and burn up some extra calories.

Give the following workout a try one day per week, ideally on Saturday or Sunday, AFTER you’ve gotten in all of your main strength and conditioning workouts for the week. Focus on keeping a brisk pace between sets and exercises, but be sure not to neglect the quality of each repetition:

Foam Roller Series (5 Minutes)

*spend about 60 seconds on each roll

1. Thoracic Roll

2. IT Band Roll (perform on both sides)

3. Glute Roll (perform on both sides)

3. Lat Roll (perform on both sides)

4. Incline Bench Medicine Ball Pec Roll (perform on both sides)

See the foam roller video playlist below:

Dynamic Flexibility, Activation, and Mobilization Tri-Sets (30-40 minutes)

*Perform the “A”, “B” and “C” exercises as tri-sets: perform a set of the “A” exercise, then a set of the “B” exercise, and finally a set of the “C” exercise before beginning again with the 2^nd set of the “A” exercise. Take MINIMAL rest between each set, exercise and tri-set.

Tri-Set #1

1A. Inch Worm 2 sets of 6-8 reps

1B. Leg Cradles 2 sets of 6-8 reps each leg

1C. Lunge to Instep + Thoracic Rotation 2 sets of 6-8 reps each side

Tri-Set #2

2A. Tri-Planar Ankle Mobilization 2 sets of 6 reps each to the little toe, the big toe and straight down the middle

2B. Side Lying Clam Shell 2 sets of 10-12 reps each side

2C. Quadruped Thoracic Spine Extension/Rotation 2 sets of 10-12 reps each side

Tri-Set #3

3A. Prone Incline Bench LYT’s 2 sets of 8 reps each letter

3B. Lying Shoulder Extension/Rotation 2 sets of 10-12 reps each arm

3C. Dynamic Sleeper Stretch 2 sets of 8 reps each arm

Tri-Set #4

4A. Tri-Planar Half Kneeling Hip Flexor Mobilization 2 sets of 8 reps each plane

4B. Adductor Mobilization 2 sets of 10-12 reps each side

4C. Prone Spiderman’s 2 sets of 10-12 reps each side

See the tri-set video playlist below:

A Simple 5 Week Progression for the "Big Lifts"

2012-01-04T16:28:00.000-05:00

One of the most popular posts I've ever written on this blog had to do with progressive set/rep schemes. In that post, I discussed the "Husker Power" protocol, which looks like the following:

Set 1: 5 reps @ 65% of 1RM
Set 2: 5 reps @ 70% of 1RM
Set 3: 5 reps @ 75% of 1RM
Set 4: 5 reps @ 80% of 1 RM
*2:00 rest between sets

A nice variation of this protocol, and one which can be used by a more advanced lifter, is to drop the reps by 1 in a descending manner from one week to the next, while simultaneously increasing the percentages by 2.5% each week on every set. It would look like this:

Week 1 as listed above

Week 2
Set 1: 4 reps @ 67.5% of 1RM
Set 2: 4 reps @ 72.5% of 1RM
Set 3: 4 reps @ 77.5% of 1RM
Set 4: 4 reps @ 82.5% of 1RM

Week 3
Set 1: 3 reps @ 70% of 1RM
Set 2: 3 reps @ 75% of 1RM
Set 3: 3 reps @ 80% of 1RM
Set 4: 3 reps @ 85% of 1RM

Week 4
Set 1: 2 reps @ 72.5% of 1RM
Set 2: 2 reps @ 77.5% of 1RM
Set 3: 2 reps @ 82.5% of 1RM
Set 4: 2 reps @ 87.5% of 1RM

Week 5
Set 1: 1 rep @ 75% of 1RM
Set 2: 1 rep @ 80% of 1RM
Set 3: 1 rep @ 85% of 1RM
Set 5-9: 1 rep @ 90%+ of 1RM

This 5 week progressive protocol works very well for most any compound/multiple joint barbell movements. A few things to note:

On weeks 2-4, you can also work your way back down after the last set in order to get in more volume and/or technique work. I enjoy doing this. So, on week two for example, after your last set of 4 at 82.5%, you'd rest 2 minutes and drop back down to 77.5%, hit a set of 4, then down to 72.5%, etc. Alternatively, after your last set, you can drop back down to 60-65% and "rep out".
After the 5th week, you can either deload or start again at week 1. When starting again at week 1, you can estimate your 1 RM 1-3% higher (this will be an individual call) and adjust all the percentages accordingly.
These set and rep schemes are time intensive (especially week 5), and, given this fact, they should only be used for ONE major movement at the beginning of each workout.

If you are in a rut, give this 5 week a progression a shot, and let me know about your progress in the comments section. Happy New Year!

The Upper/Lower/Core Format

2011-02-24T07:47:00.000-05:00

I know...it's been awhile :) Going through a divorce will take you away from blogging (and a lot of other things). At any rate, I'm back and ready to provide top notch fitness, fat loss, and performance enhancement information on a weekly basis going forward.

I received an email from a reader asking me about the way I generally structure workouts for my adult general fitness and fat loss clients at my training facility, FORCE Fitness & Performance, in Cincinnati, OH. I could write 10 posts on this very topic, as my training templates are broken up into 8 or 9 different phases and exercise selection is different for each client based on the results of their initial assessment, but, the first four 4 week phases in my program follow an upper/lower/core tri-set format. The rep range and exercise selection change each phase, but the format stays the same. Here is what it looks like (purely an example):

1A. Upper Body Horizontal Pull (ex: half kneeling cable row)
1B. Lower Body Single Leg Hip Dominant (ex: single leg low pulley RDL)
1C. Core Anti-Lateral Flexion (ex: off bench side plank)

2A. Upper Body Horizontal Push (ex: feet elevated push-up)
2B. Lower Body Single Leg Knee Dominant (ex: rear foot elevated split squat)
2C. Core Anti-Rotation (ex: tall kneeling cable core/pallof press)

3A. Upper Body Vertical Pull (ex: band assisted chin-up)
3B. Lower Body Bilateral Hip Dominant (ex: barbell glute bridge)
3C. Core Anti-Extension (ex: TRX tall kneeling fall outs)

4A. Upper Body Vertical Push (ex: standing single arm DB overhead press)
4B. Lower body Bilateral Knee Dominant (ex: DB goblet squat)
4C. Core Hip Flexion w/ Neutral Spine (ex: stability ball knee tuck/jack knife)

2 sets are performed on each exercise, and the rest periods between sets and exercises is minimal (:30-:45) for a total of 24 sets. Yeah, I know, 12 exercises is a lot, and far more than what many fit pros program, but that's how I do it. I prescribe a 3 repetition bracket (in these phases it's usually 9-12 or 12-15). We are progressive: once a client reaches the top end of the rep bracket on any exercise, we increase load and drop back down to low end of the bracket before building back up to the top end.

Remember, this type of format is for adult general fitness fat loss clients who are seeking to improve-not optimize-many different qualities. The goal is to provide a nice overall metabolic stimulus which will maintain and/or build muscle (these are typically people who have not trained in years if ever at all), increase metabolism, increase conditioning, and improve movement in a balanced fashion.We finish these workouts with 6-10 minutes of conditioning: airdyne or concept 2 work, kettlebell swing circuits, countdowns, etc.

In the later phases of my program, after a client has had 3-4 good months of this type of GPP work, we focus more or pure strength work early in the workout using traditional strength building parameters: 3-6 sets of 3-6 reps using heavy loads and longer rest periods (with "fillers" in between sets). I like to build up a long base with adult clients before moving them into heavily loaded barbell movements. You could argue it shouldn't take 3 or 4 months (3 or 4 4 week phases) to work up to traditional lower rep strength work, but I disagree: remember, these are general fitness adult clients who are typically completely detrained.

Give the upper/lower/core tri-set format a shot. I find my clients really, really enjoy it and like the wide variety of exercises. Again, this is just the way I "skin a cat" when it comes to dealing with adult clients in the early stages of programming.

http://www.personaltrainerscincinnati.com

Principles...Not Methods. It All Comes Down to Consistency and Progression.

2010-12-28T13:54:00.000-05:00

"Progression is the law of growth. Whoever accedes to that law will succeed."

The quote above is from early 1900's iconic strongman George Jowett.

Although the popularity of fitness, strength & conditioning, and athletic performance training has exploded, especially within the last 10 years on the internet, there is now so much information out there that the typical, well intentioned gym goer who wants to get results is very confused and is suffering from information overload. There are so many programs out there, so many "factions", so many gurus, most beginner to intermediate trainees and fitness enthusiasts just have no idea what to do and are not seeing very much in the way of results. They jump from program to program each week, focusing on goals which are 360 degrees different. One week they are into metabolic circuits. The next it's all about kettlebells. The week after that they are convinced 5/3/1, Westside, Sheiko or Metal Militia is the answer. They they want to get huge and try Doggcrapp, FST-7, or something like that.

George Jowett, even way back in the early 1900's, had it figured out...and the vast majority of trainees out there should take his advice. Everyone is caught up in the methods of training and are not focusing on the principles:

Consistent training
Overload
Progression
A "take no prisoners" mindset
A focus on big basic multiple joint exercises
Training the entire body in a balanced fashion
Keeping a good training log
Always trying to improve, in some way, from workout to workout

I got an email from a reader the other day which led to this post. Check it out:

"P. J., is there anything really "wrong" with using some machines in my training. My gym has a line of Hammer Strength and Nautilus equipment, and I just feel like I need a little physiological and psychological variety. I'm kind of bored with using all free weights, body weight exercises, kettlebells etc. However, I've read over and over that machines are a waste of time, will ruin your athleticism, and can lead to injuries. Also, I'm sick of sprinting, dragging sleds, and doing high intensity interval training for my conditioning. I'd like to use some of the normal cardio equipment at my gym as a change of pace. However, once again, I've read over and over how steady state cardio is a waste of time and that regular cardio equipment is overrated and can lead to injuries (like treadmills). What's your take?"

J. T. from Rhode Island

In the early years of my training, 90% of it was done on machines. I supplemented the machine work with the full barbell squat and the barbell bench press. I got strong as hell from an absolute standpoint (although my relative strength is better now), and was probably muscularly as large as I ever was (although I was carrying some fat). You know why it worked? Progressive overload and a mindset that I absolutely was going to get stronger every workout. I trained hard. I trained progressively. I didn't miss workouts. I did a balance of pushing, pulling and lower body work.

In the later (and most recent) years of my training, I moved to training in a more "21st century" model as promoted by the likes of Mike Boyle, Alwyn Cosgrove, Eric Cressey, Tony Gentilcore, Mike Robertson, etc. As I noted above, my relative strength is as good as it has ever been, and my body definitely feels better. Wanna know why this worked (and works)? Again, progressive overload. I trained hard (and still do). I didn't miss workouts. I trained my entire body in a balanced fashion. I kept a good training log. I didn't-and don't-jump from program to program. I give a program 4-6 weeks, take a deload, evaluate things, and then start on something new.

It's not about the training tool(s). It's not about the methods. It's not about flashy, 21st century fitness terminology. It's not about affiliating yourself with one training philosophy or guru. It's about the principles of sound training, and, most importantly about trying to be progressive. George Jowett knew this, but it seems as if everyone else has missed his message.

Specifically regarding your questions, no, I don't think there is anything wrong with using some selectorized or plate loaded machines in your training, especially as an adjunct or supplement to big basic barbell and dumbbell exercises. You are not going to end up "non functional" if you perform a few sets of Hammer Strength rows, Nautilus lat pulldowns, and Pendulum leg presses each week, especially if it's only for a period of time. Heck, you might even actually enjoy it and it will jump start your enthusiasm. You may find you train harder.

Use a variety of tools. As long as a tool or type of equipment is used progressively, and you give each exercise your all, in my opinion, there is nothing inherently "wrong" with using any training tool, implement, or piece of equipment. If you go from using 180 lbs. on the hammer strength row for 10 reps to using 210 lbs. on the hammer row 5 weeks later for the same 10 reps, you've gotten stronger. Again, it's not the tool or piece of equipment...it's how the tool is used.

The same goes for cardio. I've wrote extensively on this blog about HIIT, interval work, conditioning, etc. There is nothing wrong, in my opinion, with doing some steady state cardio for a period of time, as long as it's progressive and not excessive. If you work at 90 rpm's on an elliptical trainer for 10:00 at level 10, and, 5 weeks later, you are working at 90 rpm's at level 15 for the same 10:00, chances are, you are in better condition.

The problem is, many people buy into a certain way of doing things, never vary their training, and get in the habit of only using one tool or piece of equipment-both strength and conditioning-all the time. I think it's fine to mix and match equipment, vary the type of conditioning you do, etc. In fact, I think it's a great approach from both a physiological and psychological perspective. Remember, as long as you are progressive, and are asking more of your body, week in and week out, I don't think it matters all that match.

Go against the grain a bit. Do what you enjoy, what you'll work hard at. Just because "big time trainer X" says you should never do something...doesn't mean you should never do something. Hope this helps.

http://www.personaltrainerscincinnati.com

The Truth About "Core" Training

2010-11-17T15:01:00.001-05:00

I received another great question from one of my readers and I thought it-and my answer-would make for a good post.

P. J.

Just getting into this "fitness thing" and your blog has some great stuff. I have a question. I've been considering hiring a fitness trainer to hold me accountable. I went and met with one last night for a consultation and gym tour. The trainer was nice enough and seemed knowledgeable, but she must have said the word "core" two dozen times in the 45 minutes I was there. As she was walking me around the gym, she kept telling me how various pieces of equipment would work my core, and she kept pointing to people working out there and telling me that the exercises they were doing would work my core. She even went so far as to say she and her trainers specialize in core training.

I know I'm new to all of this fitness stuff (this is the first time I've really decided to start exercising in my whole life), but I'm a little confused by all this core stuff. The trainer, who owns the facility, basically told me core exercises target the lower back and abs. Is this right? Is there anything special about core specialization training, as promoted by this trainer? Any insight you could provide would be helpful. I want to strengthen and tone my abs, and my back has given me trouble, but, before I make a decision on hiring this trainer, I just want to make sure I'm not being "over sold" and that she's going to be a good fit. Thanks.

Lisa (Lake Tahoe)

Lisa:

You ask a lot of good questions here and I know it can be a bit intimidating going into a gym and meeting with a super special fitness trainer for the first time. Let me shed some light on this whole "core" training thing for you.

About 15-20 years ago (maybe longer) the phrase "core training" became very fashionable/hip/trendy within the fitness industry. This phrase was then passed along to the general public by trainers, employees of gyms, etc. An entire industry was really developed from the "core craze". You started to see various pieces of equipment hit the market which would "work your core". You had (and still have) trainers within the fitness industry, much like the one you met with, "specializing" in the core. The phrase started popping up in popular mainstream health oriented magazines. It became the "go to" word for pilates and yoga instructors (and still is).

Here is the deal: don't get "dazzled" and wide eyed when a trainer uses the word "core" (although they may want you to). Actually, before I go any further, allow me explain what the core really is.

If you asked a dozen fitness trainers what the "core" is, you would likely get a dozen answers. Your potential trainer's interpretation-exercises which work the abs and low back-isn't entirely wrong...BUT it's far from correct (at least in my opinion).

The best description of the core I ever heard, and I forget where I heard it, has to do with the older (and larger) G. I. Joe action figures and Barbie dolls. Basically, if you rip the head, arms, and legs off of a G. I. Joe or a Barbie doll, WHAT'S LEFT IS THE CORE.

So, the "core" is NOT just the abs and low back. It also is made up of the glutes, the muscles which act on the scapulae, among many others (I'm not going to give you an anatomy lesson as it would be boring).

So, if we go with that description and definition, really, the vast majority of exercises work the core to one extent or the other. Chin-ups work the core. Deadlifts work the core. So do squats, rows, push-ups, overhead presses, etc. I could name several hundred.

Furthermore, just like some folks "were country before country was cool", core training has been around since the infancy of weight training. It just had not been given a "label" yet. It couldn't be sold (yet). Old time strongmen and bodybuilders-pioneers of fitness and physical culture-were doing plenty of core training (and knew more about it) before "core training was cool". Trust me, core training existed well before the Bosu, stability and Bender ball.

So, for your prospective trainer to tell you she "specializes" in core training, well, she isn't exactly separating herself from other trainers. Every trainer, unless they have you lie still on the floor the entire workout, gives adequate attention to the core (hell, you could make the argument walking works your core). It's basically impossible not to, as almost every multiple joint exercise (and may single joint exercises) will involve the core musculature (if we go by the G. I. Joe definition) to some extent.

http://www.personaltrainerscincinnati.com/

The Twinke Diet

2010-11-11T10:53:00.004-05:00

If you've been keeping up with the health/fitness/nutrition mainstream news headlines this week, you've probably seen the story about the human nutrition professor from Kansas State University who went on what is being referred to as "The Twinkie Diet".

Essentially, professor Mark Haub relied on foods found in vending machines-largely processed, sugary crap-for two months (in addition to supplementing with a multi vitamin and 1-2 servings of vegetable daily) and lost almost 30 lbs., in addition to improving several indicators of health (decrease in "bad" cholesterol, increase of "good" cholesterol, decrease in triglycerides, etc.). For the full story, check out the link below:

http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/index.html?hpt=T2

I've received about a half dozen emails from blog readers asking me for my "take" on this, so here goes.

I've said repeatedly on this blog, when it comes to losing weight and body fat, the quantity of calories is far more important than the quality of calories. Making qualitative changes to your nutrition-"eating clean"-does not, in any way, guarantee weight loss (at least not large scale and prolonged weight loss). In order to lose weight and fat, you must:

Establish Your Weight/Fat Loss Calorie Requirements: multiply your body weight X 10. If you exercise less than two hours weekly, this is where you start. If you exercise 2 hours weekly, you can ratchet it up to body weight X 11. 3 hours per week? Body weight x 12. Basically, for every hour per week you exercise beyond 2, you can add 1 calorie per pound per day.
Adhere to Your Weight/Fat Loss Calorie Requirements: this means quantifying your calorie intake and not surpassing your requirements-DAY IN AND DAY OUT. You'll have to read food labels, weigh and/or measure food, keep a log, etc. Basically, you'll have to take on a part time job.

If you read the full story from CNN linked to above, you'll see professor Haub DID EXACTLY WHAT I JUST DESCRIBED. He simply ate in a calorie deficit.

I've mentioned elsewhere on this blog when dealing with my private clients, initially, I don't really have them worry about the quality of the food they are eating. What I want them to focus on, initially anyway, is getting in the habit of quantifying the food they eat and understanding how many calories they need to take in on a daily basis to lose fat and weight. While this approach may sound like pure anarchy to other fitness professionals, I've had good success with it. It's always eye opening for the client. I usually get comments such as "I was eating WAY to much!" That's the whole point of this little exercise...education.

If I tell a 45 year old guy who is used to eating chicken wings, drinking beer, and eating ice cream 4 or 5 times per week, "You can no longer have any of that", in my opinion, this is a recipe for disaster. However, if I tell him "Hey, you can keep all that stuff in your diet if you are willing to do a little basic math and track your calorie intake", generally, he thinks I'm the greatest trainer in the world and he's willing to do it, but he also gets the message that he can't have it both ways.

If I can get people into the habit of keeping tabs on their calorie intake-and still allow them to eat some crap-for about a month, and they see their scale weight move in the right direction, they are going to be more open to phase two. Phase two is where we start to improve the nutritional quality of the diet and focus on making better selections. If you try to get a person to track their calorie intake AND take out all the foods they enjoy AND start exercising 3-4 days per week all at once, it's just too much on them and they'll say "screw it". I break things up in phases and gradually bring them along.

So, back to professor Haub and "The Twinkie Diet", he lost weight because he knew how many calories he needed to take in to lose weight (he actually was in an 800 calorie daily deficit) and was willing to quantify his intake (something 9 out of 10 people will not do because "it's too tedious" or "too hard"). His health indicators improved because he lost a great deal of body weight, which at least raises the question as to whether processed foods containing high amounts of sugar, trans fats, high fructose corn syrup, and dozens of ingredients really are "unhealthy". Maybe these are only truly unhealthy if they cause one to eat in a caloric surplus (which is likely): eating in a caloric surplus, consistently, causes weight gain, an increase in BMI, an increase in body fat, and an increase in waist circumference and central adiposity. Maybe it's these things-along with a lack of structured exercise-which cause one to become "unhealthy"...not necessarily the processed food in and of itself. Just food for thought.

Would I recommend this type of approach to nutrition? No. Do I think it's optimal? No. Furthermore, from what I gather, professor Haub doesn't exactly endorse it either. His little experiment was not meant to start some bullshit craze or fad diet, it was to make a point and educate his students. I don't think he intended the mainstream press to pick up on it (more on that below).

Ideally, you want to eat a diet appropriate in calories AND a diet which is made up primarily of whole, unprocessed foods. Getting to this point, for most people, is going to be a long journey. As I discussed earlier, most people would probably be better off focusing on quantity of calories first, and then gradually work in to improving the nutritional quality of their diet. Doing it the other way around, in my experience, doesn't work all that well. If you can control the quantity, you'll see a greater decrease in scale weight, body fat, BMI and waist circumference. This builds confidence in the typical person and makes them want to continue taking healthy steps. It gets them on board with the whole "diet improvement" thing. It's easier to talk someone into improving the quality of their diet once they've already lost some weight and are healthier. Just my opinion.

With all of the above being said, I think professor Haub made his point: calories definitely count. I think this is a message which continually needs to be reinforced. The problem is, many people will misinterpret or miss his point and message entirely, and will start eating out of a vending machine and from drive-thrus WITHOUT tracking their calorie intake. Professor Haub initially started doing this little experiment as a teaching tool for his students who are actively interested in and studying nutrition. They'll likely get the message. For the lay person out there, I can't say the same thing.

http://www.personaltrainerscincinnati.com/

On the 8th Day, God Created the Schwinn Airdyne

2010-11-05T12:20:00.003-04:00

I completely agree with Mike Boyle that there is no better piece of equipment for interval training than the Schwinn AirDyne (and it's a bargain when compared to other commercial cardio equipment). I love the AirDyne bike because the faster you pedal, the more wind resistance you get, and conversely, the slower you pedal the less you get. It's perfect for interval work. There are no buttons to push, nothing to adjust and you really cannot cheat. Plus, the dual action nature of the bike gets more muscles involved.

Here are some of my favorite AirDyne workouts:

Basic Intervals

I'll usually start beginning clients with this format. Here is our progression:

Week 1: 5 15 sec. intervals with 45 sec. rest in between. We add an interval each workout until they are performing 8 intervals and then we switch to...
Week 2: 5 20 sec. intervals with 40 sec. rest in between. We progress in the same format, working up to 8 before switching to...
Week 3: 5 25 sec. intervals with 35 sec. in between. Same progression format, working up to 8 intervals before the last progression...
Week 4: 5 30 sec. intervals with 30 sec. in between.

I give my clients either RPM or watt goals for the interval work periods. For males, I want 75-85 RPM. For females, 65-75 RPM.

Reverse Tabata Protocol

After a client has gotten some time under their belt performing traditional intervals, and have went through the above progression, I'll move them on to reverse tabata's. I don't have many clients perform the true Tabata protocol on the AirDyne, because, frankly, not many of them, regardless of fitness level, could handle it (and they probably wouldn't come back for their next workout which impacts my income :). However, I do like the reverse Tabata: 10 sec. all out work periods alternated with 20 sec. rest periods. We progress it like this:

Week 1 6 :10/:20 intervals (3:00)
Week 2 8 :10/:20 intervals (4:00)
Week 3 10 :10/:20 intervals (5:00)
Week 4 12 :10/:20 intervals (6:00)

The RPM or watt goal is a bit higher for this protocol, as the work periods are shorter. After the client has progressed through reverse tabata's, I'll give them a break from the shorter, more intense intervals and we'll move to longer duration intervals. See below.

1/2 Mile Intervals

I stole this from Mike Boyle and modified it a bit for the general fitness client. Here is the progression:

Week 1: 3 1/2 mile intervals with 2:00 rest between each. I want the 1/2 mile performed in 1:50 or under. I use a Gym Boss interval timer, set for 1:50, and the client watches the display screen to gauge the distance.
Week 2: 4 1/2 mile intervals with 1:45 rest between each. I will generally keep the 1/2 mile goal at 1:50 or less, maybe drop it down to 1:45 but not always.
Week 3: 5 1/2 mile intervals with 1:30 rest between each. At this point, I'll knock the 1/2 mile goal down to 1:45.
Week 4: 6 1/2 mile intervals with 1:30 rest between each. Same 1:45 1/2 mile time goal.

At this point, I'll go back to the nasty short to mid range intervals and use the following protocol. I'm warning you: in my opinion, this 4:00-5:00 protocol is way worse than a regular Tabata protocol.

The Ladder

Minute 1: 10 sec. sprint alternated with 50 sec. rest (a coast)
Minute 2: 20 sec. sprint alternated with a 40 sec. rest
Minute 3: 30 sec. sprint alternated with a 30 sec. rest
Minute 4: 40 sec. sprint alternated with a 20 sec. rest
*Minute 5: 50 sec. sprint alternated with a 10 sec. rest

*The 5th minute may or may not happen based on each individuals desire to put up with extreme discomfort and/or their level of fatigue.

As with the other protocols, I give the client RPM goals for the work bouts. Once I have a client to a point where they are performing these types of interval workouts, they are pretty damn fit. At this point, I can throw some other challenges their way. See below.

2 Miles in 5 minutes

This may not sound like much but I dare you to try it. You need to cover .4 miles every minute. The first 2 minutes are bearable but the last 3 will test your will and mental toughness.

5 Miles in 13 Minutes

This is a bonus workout for my blog readers who are "hard core". I've never had a client try this, primarily because I've never had one (including pro athletes) who could do it. This is probably the hardest thing I've ever done physically in my life (my best effort is 12:51 BTW). It was worse than squatting 225 for 50 reps back when I was in college. I really thought I was going to have to call EMS after I finished this. I do this "test" 1-2 times annually just to keep myself honest. If you think running a sub 6:00 mile is hard, try this. You'll have to average about .385 miles every minute. This is a slightly slower pace than the one needed to achieve 2 miles in 5 minutes, BUT IT IS ABOUT 2.5 TIMES LONGER!

Hope you enjoyed this blog. If you don't have access to an Airdyne, it's a relatively budget friendly addition to a home gym, and it's quite space efficient. Go buy one! Click on the picture of the Airdyne below to purchase (yes, I make a commission on this:):

If you train in a commercial gym, use it. If your gym doesn't have one, tell management to buy one. Now, go give some of these workouts a shot!

http://www.personaltrainerscincinnati.com

A Training Template for Those of You Who Want a Bit of Everything

2010-11-02T16:26:00.000-04:00

I received the following question from a reader and I thought it-and my answer-would benefit a lot of readers as I seem to receive this question-or a variation of it-quite often. Enjoy.

P. J.

Love the blog. Hey, I read your posts on metabolic training and also the post covering all of the different set and rep protocols for getting stronger on the big exercises. Is there any way to merge these two approaches? I guess I kind of want a little bit of everything and I want to improve in a lot of different areas (I understand I can't optimize any one area with this type of approach but that's ok with me). I like a lot of variety and trying out a lot of different training techniques-it helps keep me interested and motivated. Do you have a "kitchen sink" template for guys like me?

Jason from Falmouth, KY

Jason:

I love the phrase "kitchen sink template"...I'm gonna steal that. I think you are representative of most people out there who train: you are not a "specialist", but more of a general fitness enthusiast. I also like how you mentioned that you understand a "kitchen sink" approach won't produce optimal results in any one component or quality of fitness, but WILL slightly improve many different components and qualities and also offer a lot of variety. If you understand that, and it seems like you do, try this on for size:

Day 1: Upper Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the upper body and foam rolling/soft tissue work focusing on the upper body)

1. Barbell Bench Press (or some other Upper Body Horizontal Pressing Exercise): use one of the protocols from THIS POST.

2A. Inverted Row (or some other Horizontal Upper Body Pulling Exercise) 2 sets of 9-12 reps
2B. Feet Elevated Neutral Grip Push-up off of Dumbbells (or some other challenging push-up variation): 2 sets of 9-12 reps

3A. Half Kneeling X Pulldowns (or some type of chin-up, pull-up, or pulldown) 2 sets of 9-12 reps
3B. Half Kneeling Adbucted Single Arm External Rotation (or some other rotator cuff strength exercise) 2 sets of 9-12 reps
3C. Stability Ball Knee Tuck 2 sets of 12-15 reps

4A. DB Hammer Curl (or some other type of curl) 2 sets of 9-12 reps
4B. Rolling DB Tricep Extension (or some other variation) 2 sets of 9-12 reps
4C. Tall Kneeling Band or Cable Pallof Press 2 sets of 5 reps (holding 5 sec. on each) each side

5. HIIT

5:00-8:00 Total
1:1 or 1/2:1 rest to work ratio (:30/:30, 20:10, :35:25, etc) and keep the work periods <=:30
It can be anything you like: kettlebell swing tabatas, bike sprints, sledge hammer swings, sled drags, treadmill sprints, sprints, shuttle runs, battling ropes, body weight exercise circuit, jump rope circuit whatever...doesn't matter to me...just make sure it's hard and you are breathing heavy. Stick to whatever you are doing for 3-4 workouts and try to progress this: increase the work period time and decrease the rest, add in an additional interval, etc.

6. 5:00 of Static Stretching

*rest 60-90 seconds between sets of every set and exercise besides #1

Day 2: Traditional Interval Training (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Alternate work periods of 30-60 seconds with rest periods 2-3 times the work period duration (ex: if you sprint on the treadmill for 30 seconds, rest 60-90 seconds). The total duration should be no more than 20-30 minutes (that's rest and work periods). I strongly urge you not increase the # of intervals you are performing: either decrease the rest period (no less than 2:1 rest to work) or increase the intensity of the work period but don't increase the overall volume of the workout. As always, be progressive but don't be too progressive...be moderate in adjusting intensity.

Day 3: Lower Body Strength Training and HIIT (this should be preceded by a 10 dynamic warm-up focusing on the lower body and foam rolling/soft tissue work focusing on the lower body)

1. A Squat or Deadlift Variation: use one of the protocols from THIS POST.

2A. Rear Foot Elevated Split Squat (or some other single leg movement) 2 sets of 9-12 reps each side
2B. Stability Ball, TRX or Slideboard SHELC (supine hip extension leg curl): 2 sets of 9-12 reps

3A. Single Leg 1 DB RDL (if you squatted during exercise #1) OR Goblet Squats to a Low Box (if you deadlifted during exercise #1): 2 sets of 9-12 reps (each side if doing the DB RDL)
3B. Lateral Lunge 2 sets of 9-12 reps each side
3C. Off Bench Oblique Hold OR Some Side Plank Variation 2 sets of 30-45 sec. each side

4A. Mini Band Clam Shells 2 sets of 9-12 reps each side
4B. Mini Band Supine Isometric Psoas/Hip Flexion 2 sets of 30 sec. each side
4C. "Stir the Pot" Stability Ball Planks 2 sets of 10 circles each direction

5. HIIT/Metabolic Lower Body (this counts as both)

15-30 seconds of body weight squats
15-30 seconds of body weight reverse lunges
15-30 seconds of body weight box blasts/explosive step-ups
15-30 seconds of jump squats

*there should be no rest between the above exercises. Rest 90 seconds between rounds and perform 2-3 rounds based on your current fitness level

6. Static Flexibility

*rest 60-90 seconds between all sets and exercises besides #1

Day 4: Traditional Cardio w/ A Purpose (this workout should also be preceded by a 10:00 dynamic warm-up, static stretching for the hips and thighs, and foam rolling)

Use any modality you want (bike, stepper, elliptical, treadmill, rower, etc.). Before you begin, you need to choose a 5-8 minute steady state "work period" intensity. This work period should be hard but not impossible for the duration (5-8 minutes)...remember, this is steady state work/threshold work. You may want to monitor your heart rate: the work period intensity should not cause your heart rate to go beyond 80-85% of age predicted maximum (or a 7-8 on an RPE scale) at any point during the duration.

Once you've chosen your work period intensity, start with a a very light 5:00 progressive warm-up working up to about 80% of the work period intensity. After the warm-up, do the work period. After the work period, do a regressive cooldown. This entire protocol should not exceed 20:00. Here is an example using an elliptical trainer with 20 levels of resistance and a 10 stage incline:

Warm-up

1:00 at level 3 2 stage incline
1:00 at level 5 4 stage incline
1:00 at level 7 6 stage incline
1:00 at level 8 8 stage incline
1:00 at level 9 9 stage incline

Work Period

5:00 at level 12 10 stage incline

Cooldown

Simply reverse your warm-up

Again, I'd strongly suggests keeping tabs on your heart rate during the work period. If you are going beyond 85% of max at any time, it's too hard. Also, watch your heart rate response to the work period over a series of workouts: ideally, you should see positive adaptation and notice your heart rate response is dropping...that's a good thing.

Day 5: Metabolic Resistance Training Circuit (this should be preceded by a 10:00 dynamic warm-up, foam rolling/soft tissue work, etc.)

There are so many options here it's really up to you, but, I'd suggest choosing 10 stations/drills/exercises/activities and doing each one for 30 sec. with a 20-30 second rest between each station. Do 3 rounds (total of 25-30 minutes for the whole thing).

Use your imagination, do a bunch of different stuff, but definitely balance out upper and lower body movements, locomotion, unilateral and bilateral movements, different planes of movement etc. Also, everything should be multiple joint and/or engage large muscle groups: don't set up a circuit of tricep kickbacks, curls, side lying abductions and terminal knee extensions (hopefully, if you've read this blog, that goes without saying). Here is PURELY one example (and keep in mind, if you are doing this in a commercial gym, trying to setup 10 stations might be hard):

Station 1: Explosive Cable Push/Pull (pull right push left)
Station 2: Sleg Drag
Station 3: Explosive Push/Pull (pull left push right)
Station 4: Kettlebell Swings
Station 5: Jumping Jacks
Station 6: TRX/Blast Strap Recline Rows
Station 7: DB Thruster (front squat to press)
Station 8: Heiden Lateral Jumps
Station 9: Mountain Climbers
Station 10: Medicine Ball Slams

For all of the resisted/weighted exercises above, again, keep in mind, this is not meant to be a strength stimulus. It is meant to be a metabolic conditioning/cardiovascular stimulus. The resistance you choose for resisted movements should be "annoying hard" (you should know it's there), but should not be so heavy to where you are even close to approaching muscular failure during any work period.

Day 6: 60-90 Minute Casual Outdoor Walk or Hike (self explanatory)

Day 7: Total Rest or a 30 Minute Mobility/Flexibility/Activation/Foam Rolling Circuit

The above gives you a little bit of everything: max strength, hypertrophy work, interval work, high intensity interval work, corrective/mobility/activation/soft tissue work, traditional cardio work, leisurely activity, metabolic resistance work, etc.

Every 5th week, on days 1 & 3, I'd deload: cut the volume in half for everything but keep the resistance where it is. After this deload week, I'd change the 1st exercise on days 1 & 3 (and the other movements if you want) and also consider switching up some of your activities on the other days, as well as changing up the metabolic circuit on day 5.

So, if you like to try everything, and feel like you need to incorporate everything...BUT YOU ALSO WANT TO HAVE SOME STRUCTURE AND BE PROGRESSIVE...this might be for you.

http://www.personaltrainerscincinnati.com

Follow Up to "The Question I Get Asked The Most from Prospective Clients" (Audio Blog)

2010-10-26T15:05:00.000-04:00

Here is the follow up from yesterday's post. In this audio blog, I talk about the take home message for fitness professionals/trainers/coaches from yesterday's post. Enjoy!

http://www.personaltrainerscincinnati.com

The Question I Receive the Most from Prospective Clients

2010-10-25T17:54:00.001-04:00

This post will be of interest to two different demographics: (1) fitness professionals who deal with a general fitness/fat loss clientele & (2) Individuals interested in potentially hiring a personal trainer/coach to help them reach their fat loss goals.

The question I receive the most from prospective general fitness/fat loss clients is the following (or some variation of the following):

"If I don’t change my eating habits and do nothing else in the way of exercise besides train with you 2-3 days per week, what can I expect in terms of results?”

I always give the same answer:

Increased strength in all major muscle groups

Maintenance or increase of lean muscle tissue and resting metabolic rate

Improved cardiovascular fitness and work capacity

Improved mobility, flexibility, and soft tissue quality

Improved, more efficient movement with less pain

Improved motor skills and overall athleticism

Less stress, improved confidence, better sleep and improved psychological well being

A comprehensive, safe, progressive, balanced and systematized training program based on 21st century training methods and principles

A source of accountability (you are paying me and I am expecting you to be at the facility for your scheduled appointments) which will ensure better compliance to an exercise training program.

Prevention of numerous chronic and acute injuries and diseases and possible improvement in numerous health biomarkers

Notice I didn't list a specific number of pounds lost, a certain percentage of body fat lost, etc. (refer back to the original question...the prospective client suggested they don't intend to change their eating habits or perform any additional exercise). In fact, what I tell prospective clients who ask this question, or a variation of this question, is that they likely won't gain as much weight as they will if they don't train with me. Read that again: what I'm basically telling these people is "You are going to continue to gain weight but just not as much."

If you are a trainer/fit pro reading this blog, and you answer the above question any other way, you are not being completely honest with the prospective client (or you lack knowledge). If you are an individual who is contemplating hiring a trainer, and they answer the above question in any other way, keep searching for a trainer until you find one who gives you an honest and ethical answer similar to the answer I gave above.

If you go back to the post I made a couple of weeks back on HOW MANY CALORIES YOU CAN BURN IN A WEEK THROUGH EXERCISE, it becomes clear someone, realistically, can only burn a certain number of calories-even if they are working with a trainer-training 2-3 days/week. Let's crunch some numbers:

3 60 Minute Workouts/Week (mix of strength, conditioning and flexibility/mobility work)

30 minutes of weight training @ 7 calories per minute (*keep in mind only about 20 of the 30 minutes is actual work): 140 Calories.
20 minutes of conditioning/cardio @ 10 calories per minute: 200 Calories
I'm not going to factor in the calories burned while doing stretching, foam rolling, mobilizations, etc.
I'll give you 10% EPEOC/"after burn"

340 total calories+10%=374 calories expended per workout

1122 total calories expended for the entire week

4488 calories expended for the entire month

If someone was eating at weight maintenance calories (an unrealistic assumption), they could lose 1.28 pounds of fat over the course of a month by working with a trainer 12 times per month for an hour. If we go back to the original question (go back and read it again), I don't think it's a stretch (and that's why I answer the original question the way I do) to say the typical individual won't lose any fat at all. It's likely the typical individual is going to overshoot their calorie needs by more than 4488 (that's only an additional 150 calories above weight maintenance calorie needs each day in a 30 day month). Unfortunately, many people who start an exercise program end up eating EVEN MORE than they had been previously because they think they can get away with it now that they are exercising a little bit under the guidance of a fitness professional.

If someone is not keeping tabs on their caloric intake, I can almost guarantee they'll end up in a surplus and wipe out any calories expended through exercise. If they are lucky, the exercise they perform (even if the program is very sound) might allow them to maintain their current weight. More than likely, they just won't gain as much additional weight going forward, assuming they continue training 3 days/week (again, a huge stretch).

So what's the take message here for both fitness professionals/trainers/coaches and the "end client" who is considering hiring a trainer to help them reach their weight loss and fat loss goals? Stop back later in the week for an audio blog where I'll discuss this.

http://www.personaltrainerscincinnati.com

My Definitive Position Statement on Fat Loss Training (Audio Blog)

2010-10-19T15:32:00.009-04:00

http://www.personaltrainerscincinnati.com

My Opinion of The Tabata Protocol & HIIT in General

2010-10-18T15:17:00.003-04:00

I got a question from a reader regarding what I thought about HIIT (high intensity interval training) and the Tabata protocol in particular. I won't post the entire question, as it was a bit lengthy and contained other questions on different subjects as well, but I will provide my thoughts on HIIT and Tabata style interval workouts. I should also note much of what you'll find below over laps with three posts (which you can find HERE, HERE, & HERE) I made in the last two weeks, so, if you are a regular reader, some of this is redundant. That being said, the other posts from past weeks compliment this one pretty well, so, if you feel so inclined-and are a new visitor to the blog-you might want to check those out as well.

A couple of things before I get into my thoughts. HIIT, in my opinion, is very brief, very hard, very uncomfortable interval training. Typically, HIIT workouts (at least how I define and use them) should not exceed 10:00. They generally consist of 10-30 second near maximal work periods with an incomplete recovery. When I say "incomplete recovery" I'm talking about a work to rest ratio of 1:1 OR LESS. This is why true HIIT, in my opinion, literally cannot exceed 10:00...it's just too fricking hard.

HIIT is NOT to be confused with traditional interval training. I would define traditional interval training as workouts consisting of longer work periods (30-90 seconds) with work to rest ratios closer to 1:2 or 1:3. Also, traditional interval training workouts are longer (again, my interpretation and application): 20-30 minutes.

I'm not implying that traditional interval work is not hard-it certainly is. But from a relative standpoint, traditional interval workouts are a helluva lot less demanding than HIIT style interval workouts...and Tabata style workouts certainly fall within the realm of HIIT.

Before I proceed with my opinion on HIIT and Tabata style workouts, for those of you not familiar with the Tabata protocol, just GO HERE and read the brief "Tabata Method" section. This will give you a primer.

Ok, now that we've got all that out of the way, here are my thoughts. Most people use HIIT and/or Tabata style workouts for fat loss. There is a deeply ingrained belief out there that this style of training is superior for fat loss. The belief is that this style of training elevates metabolic rate for hours upon hours after a workout is over (I've even seen some people claim it elevates metabolism for days), and that it turns your body into a "fat burning machine" or a "human inferno". Furthermore, many believe 2 or 3 of these brief-yet very demanding-workouts per week can produce this effect.

Without going into detail, let me just say that those who buy into the above are misguided. If you really look into the research on post workout calorie expenditure and metabolic rate elevation, I think you'll find it's not all that significant (Lyle McDonald does a great job discussing this topic at length in THIS SERIES of posts). Now, I'm not saying HIIT or Tabata style workouts cannot-or should not-be used when focusing on fat loss. They certainly are tools in the toolbox, but I think they should be used prudently and intelligently in conjunction with other types of training (namely traditional strength training and steady state lower intensity cardio workouts and/or traditional interval training) and certainly in conjunction with a calorie controlled diet.

To me, and for me (and my clients), the real beauty and value of HIIT and Tabata style workouts comes in the way of CONDITIONING benefits...NOT fat loss. These workouts provide very efficient conditioning solutions. If you have no contraindications, have a base level of conditioning, and are willing to work, you can increase or maintain your conditioning and work capacity in 10:00 a couple of times per week. Despite some peoples misguided beliefs, they certainly are not going to result in a huge net calorie expenditure (although the rate of of calorie expenditure during the work periods is through the roof), but if it's time efficient conditioning you are after, these types of workouts give you a great bang for your buck. I think they are ideal to tack on to the end of your strength training workouts, especially if you are someone focusing on strength or mass gains, but who also wants to stay in condition without interfering with recovery between weight training workouts.

So, it should be clear I don't think HIIT or Tabata style workouts are the panacea for rapid fat loss, but I DO think they are worth their weight in gold from a conditioning perspective. However, due to the intense nature of these workouts, I don't think you can do a lot of this stuff. They are as much psychologically demanding as they are physically demanding. 2 or 3 of these per week is plenty, and, again, I think they should be combined with other forms of training if fat loss is what you are after. Trying to do 4-5 HIIT workouts, and trying to do them for 20-30 minutes is a bad idea.

A good approach (for a stand alone conditioning and calorie burning workout), is to open up the workout with a 10:00 HIIT style protocol, and then either go out for a 30 minute walk or do 20-30 minutes of steady state cardio after the HIIT (this could also be done later in the day). If you did this 3 days/week, and strength trained 3 other days/week, you'd have a nice overall program. Alternatively, as I discussed above, you could just tack the HIIT on to the end of your strength workouts and then do longer duration cardio of a more moderate intensity on the days you don't strength train.

Before I conclude, allow me to rant a bit. A lot of people out there claiming to be doing Tabata workouts are either lying or don't understand the original Tabata protocol as it was prescribed in the original research study. If you do a true Tabata protocol (4:00 in duration), that will be all you do in the way of training for the day. You will lie on the floor and will be about as uncomfortable as you ever have been in your life. If you do 8 20 sec. sprints on a Schwynn Airdyne bike, alternated with 10 sec. rest periods, and you hit 800 watts on the sprints, you'll understand what I'm talking about.

When I see fitness enthusiasts on the internet (you know, because everybody is world class and hardcore on the net) claiming to have done 4 sets of "Tabatas", I burst out laughing, because I've done the real Tabata protocol, and I know how grueling it is. Also, doing Kettlebell Tabata workouts, body weight Tabata workouts, etc., while no doubt "hard", is not the real thing. You can, in fact, do multiple rounds of :20/:10 Kettlebell swings and not want to shoot yourself afterward. I can't say the same thing for performing one Tabata protocol, properly, on an Airdyne bike.

http://www.personaltrainerscincinnati.com

Great Post on Calorie Counting by Roger Law

2010-10-15T10:08:00.002-04:00

If you've read my blog for any period of time, you know how I feel about calorie counting. If you are not a regular reader, let me sum it up for you: I think it's essential if you are serious about losing a great deal of fat (not just 1-2% of your body weight...you can do that by simply "eating clean").

With the above in mind, check out this great post by fit pro Roger Law...I couldn't agree more:

ROGER LAW ON CALORIE COUNTING

http://www.personaltrainerscincinnati.com

"What is the Maximum Amount of Calories I can Burn in a Week Through Exercise?"

2010-10-14T09:59:00.026-04:00

I received the following question from a blog reader, and I thought it-and my response-would make for a good post.

PJ Striet

PJ:

I have a spurt of motivation and I'm really trying to drop weight so I can look great for the holidays. Here is a question I have: realistically, what is the maximum amount of calories I can burn on a weekly basis if I were to exercise every day? Thanks!

Justin from San Diego, CA

Great question...and I think the answer may surprise you. Instead of making a lot of work for myself-and because I can't summarize it any better-go read THIS POST & THIS POST from Lyle McDonald. He lays it all out for you.

For those of you who chose not to read the two posts linked to above, here is the "Mel Brooks Short Short Version":

Cardiovascular Activities, on average, burn about 10 calories per minute. A beginner with a very low level of fitness and poor work capacity will burn less. A trained individual can withstand intensities which will burn more (up to 20 calories/minute). But, let's call it 10 calories per minute on average.

Weight training burns roughly 7-9 calories per minute. I should note, as Lyle did in the posts linked to above, that there is huge variability here. The type of exercise you are performing (multiple joint vs. single joint), the loads you are using (high percentage of repetition maximum vs. low percentage of repetition maximum), the overall volume of the workout, your momentary effort level on each exercise, etc. all will influence how many calories are burned. Also, keep in mind, strength training workouts are basically interval workouts: you do a set, rest a minute or so, do another set, etc. So, while you may be in the gym for an hour when you strength train, probably only 30-40 minutes of that is actual metabolic work.

Ok, so let's say you were to exercise 7 days/week for an hour: 3 strength workouts (maybe mon/wed/fri) and 4 cardio type workouts (tues/thurs/sat/sun). Let's assume the strength workouts, on average, burn 7 calories/minute and you are performing actual work for 40 of those 60 minutes (this is generous). Let's also assume you are doing 60 minutes of continuous calorie burning work at an average of 10 calories/minute on cardio days. Again, this is generous. So...

3 strength training workouts: 120 minutes of work @ 7 calories/minute=840 total calories burned
4 cardio workouts: 240 minutes of work @ 10 calories/minute=2400 total calories burned

Grand Total for the Week: 3240 calories

Pretty shocking huh? Most people who exercise assume they are burning thousands upon thousands of calories. The reality is it's not all that much. 3240 calories is less than 1 pound of fat (3500 calories roughly).

This is why people who don't change their eating habits (which doesn't require any actual time I might add...beyond planning) and try to "exercise off" body fat fail miserably, become discouraged, and say "screw it". Here is some more food for thought...

What percentage of the population actually exercises 7 days/week for an hour??? Have you seen the statistics on physical activity in the U. S.???? Most people get 1/4 to 1/2 of this amount...and I'd say these people are probably in the top 25%.
It can take up to 6 hours-based on the calculations above-to burn 3240 calories. How long does it take to eat an extra 3240 calories each week? How long does it take NOT to eat 3240 calories each week?

Before I get a lot of people emailing me ranting and raving about EPOC, the "after burn" from workouts, etc. let me just say that all of that stuff is drastically over stated and misinterpreted. If you look at the research on post workout calorie burn and metabolic rate elevation, it's not significant enough to even be considered. I'll be generous and give you an extra 10% (based on what most research has shown). So, someone doing a mix of strength and cardio 7 days per week for an hour each workout might burn an extra 300-400 calories for the week. Wow.

Here is a table (which is even more depressing) which Lyle McDonald presented in the posts I linked to above:

Calorie Burn	Duration	Burn/Workout	3X/Week	Estimated Fat Loss	6X/Week	Estimated Fat Loss
5 cal/min	30 minutes	150 calories	450 calories	0.128 pounds	900 calories	0.25 pounds
5 cal/min	60 minutes	300 calories	900 calories	0.25 pounds	1800 calories	0.51 pounds
10 cal/min	30 minutes	300 calories	900 calories	0.25 pounds	1800 calories	0.51 pounds
10 cal/min	60 minutes	600 calories	1800 calories	0.51 pounds	3600 calories	1.1 pounds

I'm going to leave you to reflect on this information, and then I'll come back next week and talk about this stuff some more. Have a good remainder of the week and weekend.

http://www.personaltrainerscincinnati.com

Exercises to Add to Your Arsenal (Video Blog): Standing Single Leg Band Hip Extension

2010-10-08T15:21:00.001-04:00

http://www.personaltrainerscincinnati.com

Proper Application of "Metabolic" Training for Those Trying to Optimize Fat Loss

2010-10-07T14:47:00.002-04:00

In part one of this series, "Metabolic" Training Gone Bad, I discussed the application of metabolic resistance training, metabolic circuits etc. for those individuals interested in optimizing strength and/or lean body mass gains. In summary, the general message was this type of training should be limited to "finisher" types of circuits at the end of normal strength training workouts and should NOT be done on off days as a form of "cardio" or conditioning as it interferes with recovery.

In this post, I want to talk about the application of metabolic type training for a different population: those interested in optimizing fat loss. As you might assume, the application, parameters and recommendations are different for this population. Remember, as with any training technique, method or principle, it all comes down to a person's primary goal(s).

Because those interested in optimizing fat loss are not nearly as concerned with improving strength and/or lean mass-the focus should just be on maintaining these qualities-the volume and frequency of metabolic training techniques can be greater (although it doesn't necessarily have to be) as recovery between workouts is not as much of an issue. Before I talk about how one might go about setting up a metabolic workout for fat loss, allow me to discuss why those interested in optimizing fat loss typically implement metabolic type work:

1. Greater Excess Post Exercise Oxygen Consumption (EPOC)

There is substantial research (although it has it's flaws mind you) demonstrating that high intensity interval type work-and metabolic resistance training would fall into this category-and resisted activity causes a metabolic disturbance and increases metabolic rate after the conclusion of workout to a greater extent than traditional steady state cardiovascular exercise of a more moderate intensity.

With the above being said, I think it's prudent of me to point out that, while EPOC is higher with interval and/or resisted work, it's really not all that significant and has been drastically blown out of proportion and exaggerated by many strength coaches and fitness trainers. Instead of me giving you the long winded explanation and providing evidence to back up this statement, head on over to Lyle McDonald's site and read THIS SERIES OF POSTS. Lyle is a helluva lot smarter than I am and does a beautiful job covering this topic.

Now, assuming you've read the series of posts linked to above, we could argue that the conditioning benefits of an interval/metabolic workout would be greater-and I'd agree-but, again, we are talking about people who are using metabolic type training techniques to enhance and optimize fat loss. So, when we look at it from this standpoint, and from the standpoint of total calorie expenditure, I don't see the metabolic type stuff being all that superior (if at all). It really comes down to personal preference, and, again, I'd note that the conditioning benefits may be greater with the interval/metabolic type work, so if that's a consideration in addition to the primary goal of fat loss, then this might be a better way to go.

2. An Alternative Form of "Cardio" for People who Hate Traditional "Cardio"

For those trying to optimize fat loss, obviously, burning additional calories is a must. The problem is, many people find traditional steady state cardiovascular work-or even traditional interval work-very boring. If someone finds traditional cardio boring, chances are, their adherence and consistency-and the number of calories they'll burn on a weekly basis-will decrease.

If someone hates the thought of doing steady state cardio or intervals on a bike, elliptical, rower, treadmill, stepper, etc., metabolic resistance training and/or metabolic circuits can be a nice alternative. Frankly, some people just enjoy this type of training and I get that. If you don't enjoy a certain type of training, you won't be consistent with it. If someone has "exercise ADD", going through a circuit which offers a number of different types of activities/exercises and modalities may be just what they need to stay consistent...and keep burning more calories. Furthermore, if they can get this type of metabolic circuit workout in a small group setting, this can increase "morale" even more: the group dynamic and training with a like minded group of people with similar goals can be a great thing for some.

3. Prevent Repetitive Over Use Injuries and Pattern Overload

Of the all the reasons fat loss focused folks choose to implement "metabolic" work, cardio strength training, whatever you want to call it, this is the one that makes the most sense to me. There are about 2000 steps in a mile (this varies due to stride length, etc). If you were to run 1 mile-which burns roughly 100 calories-you are basically looking at 2000 "reps" to burn 100 calories. This is all fine and good, but, the problem is, these 2000 reps are all taking place at the same joints and require the same movement pattern over and over again. This can lead to overuse injury and "pattern overload".

Let's say someone runs 1 mile at 6.0 mph. This would take 10:00, and, again, would burn 100 calories. What if this person, instead, was to do, say, 10 different exercises-all of which take place at different joints and required different movement patterns- for one minute apiece at a calorie burn rate of 10 calories per minute (with a short rest period between exercises)? They could burn the same 100 calories, in a similar amount of time, BUT they could distribute the reps (probably around 150-200 total reps) across multiple joints and muscular structures and go through a lot of different movement patterns.

I think the above makes sense, and is a real "pro" when it comes to the efficacy of metabolic work. Now, I should note, one could probably accomplish the same thing by splitting up their total exercise duration across multiple traditional cardio activities. For example, if one normally did 30:00 on the treadmill, they could do 10:00 on the treadmill, 10:00 on the stationary bike, 5:00 on the upper body ergometer, and 5:00 on the rowing machine instead. Just throwing that out there.

4. Does More to Maintain Lean Body Mass

One of the arguments "pro metabolic" folks make is that metabolic resistance circuits do a better job of maintaining lean body mass as compared to doing traditional cardio or traditional intervals. I would agree with this paradigm, especially if an individual WAS NOT engaging in some other form of more traditional strength training throughout the week. However, if someone is already performing strength work during the week, unless their program is awful and does not have an element of progressive overload, chances are, they are probably already doing enough to maintain lean mass.

For those who are just kind of looking for a type of "hybrid kill 2 birds with one stone" workout, then metabolic resistance circuits certainly fit the bill. If you are not necessarily trying to optimize any specific quality, and are just trying to slightly improve or maintain multiple components of fitness, then this might not be a bad way to go. However, as I noted in the first post in this series, some folks, who are already strength training, feel THEY HAVE TO engage in additional metabolic workouts as their form of cardio, and I just don't think there is any rationale for doing so outside of personal preference.

Ok, now that I've discussed why some people choose to use metabolic resistance training/cardio strength training/hybrid circuits for fat loss, and the rationale behind it, allow me to suggest some guidelines when putting together these types of workouts. Also, I would suggest you go back and read the original post I made on this topic way back when, as it serves as a nice primer and complements what you'll find below.

At my training facility, I typically set up metabolic circuits in either a small (5 stations) or giant (10 station) format. I'm typically looking at a workout-including rest periods and warm-up-of no more than 45 minutes. If I use the small format, I will set up 5 stations, and I usually use a :30 on/:30 off format (this can be progressed to a :30/:20 format or regressed to a :20/:30 format, a :20/:40 format etc). Here is what a sample circuit might look like:

Kettlebell Swings for :30
:30 rest
T-Push-ups :30
:30 rest
TRX Recline Rows :30
:30 rest
Shuttle Run :30
:30 rest
Battlling Ropes :30

At this point, I give a 60-90 sec. rest period and then we'd do that again. 2 circuits take about 11:00 to complete. At this point, we change the stations and do an entirely different 5 station circuit in the same format:

Freedom Trainer Explosive Push/Pull :30 (R push L pull)
:30 rest
Airdyne Bike Sprint :30
:30 rest
Freedom Trainer Explosive Push/Pull :30 (L push R pull)
:30 rest
Sled Drag 40-50 yds.
:30 rest
Alternating JC band torso rotation

Again, after the last station is complete, I'd give a 60-90 rest period and then go through it again. At this point, I'd put together one more completely different 5 station circuit and we'd go through that twice as well.

All in all, we are looking at 3 different circuits and 6 rounds (30 total intervals). With warm-up and cool down, we have 40 minutes invested.

*the exercises listed above just serve as examples...there are literally hundreds of exercises and activities I use when putting together metabolic type workouts
**If you are interested in the specific exercises listed, most of them can be found at MY YOUTUBE PAGE.

If I choose a "giant" format, it's 10 stations. This is grueling, and I give a slightly longer rest period between circuits and we only do 2 or 3 rounds. Typically, I'll just keep the same circuit and not change exercises.

A few things to keep in mind when you are putting together these circuits:

Work periods beyond 40 seconds don't work really well in my opinion. 30 seconds, honestly, seems to be about right...it allows anywhere from 15-25 reps per exercise. If you go longer than 40 seconds per station, it becomes less of a cardio conditioning stimulus and more of a strength or strength endurance stimulus and most will not be able to withstand this for very long, regardless of how light the exercise or activity is loaded.
Rest periods less than 20 seconds don't work very well either. You need at least 20 seconds to transition between stations and get set-up. Now, if you are throwing a "pseudo tabata" station into the mix, then, fine, less the 20 seconds works, although I'd consider this a stand alone workout or a circuit all by itself but I digress.
Back to my point about work period length, if you are using this type of stuff as a hybrid "jack of all trades" workout, the loads need to be heavy enough to stimulate your muscles but not so heavy to where you are struggling to complete the interval work period...this is the point where you are doing high rep HIT style weight training and this kind of defeats the purpose of this type of workout IMO. If you want to do high rep to failure weight training, then do it by itself.
Don't just throw a bunch of stuff together. Have a little structure to these workouts. Balance pushing and pulling, bilateral and unilateral work, core work, locomotion, etc. Also try to include movements in all 3 planes: frontal, sagittal, and transverse.

How often can you do this stuff? Again, if you are using this type of workout for fat loss, and/or are not trying to optimize any specific component of fitness, and/or are using it as a workout that addresses multiple components in an efficient manner (but which doesn't drastically improve any one particular component of fitness), then I suppose you could probably do it up to 5 times per week as recovery and optimizing strength gains isn't a consideration for the most part.

Well, there you have it: a long winded-hopefully thought provoking-post on metabolic training for folks focused on fat loss (and, really, general fitness for that matter). In the final post of this series (next week), I'll wrap things up with a number of random thoughts pertaining to the topic of metabolic workouts. Thanks for reading.

http://www.personaltrainerscincinnati.com