This assumes that you’re already working out consistently, at least 4 times a week, trying to watch your diet, but haven’t seen much in the way of fat reduction. Try this simple tip for just one week: Make time for a 15 - 45 minute walk every day for a week, and watch what happens!

That’s it! It’s just that simple. As long as you don’t increase your calorie intake by eating that extra slice of cheese when you get back, you will notice a fat reduction. Remember, the Law of Thermodynamics demands that unless you’re burning more than consuming, you will not lose weight. Burning an extra 100-300 calories every day just may be what your body needs to shed those extra pounds.

Variable range of motion training (VROM) can help you increase strength and power through sticking points. The following article originating from the NCSF elaborates on this topic:

Athletes and recreational weightlifters alike commonly utilize variable- range of motion (VROM) techniques in an effort to increase power and maximal force output in core lifts such as the barbell bench press and barbell back squat. The supposed premise behind utilizing this technique is to enhance peak force capability during ‘sticking points’ of a given lift. Therefore, VROM has been used to further enhance performance capabilities in a specific movement or lift when the individual seems to have reached a plateau. Current research published in the Journal of Strength and Conditioning (June, 2010) investigated this subject by examining the influence of VROM utilization on neuromuscular performance and the ability to control external loads through the full range of motion (ROM) during isokinetic bench press, isometric bench press, and ballistic bench throws.

Twenty-two athletes (age 22.7 +/- 2.4 years) with extensive resistance training experience, performed either a VROM or full ROM control (CON) training program for 5 weeks. The training programs included identical concentric workload volumes. Participants were assigned to a group based on stratified randomization and individual strength levels. Force-ROM relationships were assessed during the aforementioned exercises while normalized electromyography amplitude was examined during isometric measures. At the completion of the performance analysis (by group) data revealed that the VROM intervention significantly increased both full ROM bench throw displacement (+15.5%) and half ROM bench throw peak force (+15.7%), as well as isokinetic peak force at the terminal end ROM (+13.5%). No considerable changes were observed in the CON group or for any other measure in the VROM group. Analysis of the force-ROM relationship showed that VROM integration enhanced performance outcomes to the greatest extent at shorter muscle lengths.

These findings suggest that VROM training produces greater end-range and mid-range performance gains as the musculature used is not being stretched to the greatest degree during eccentric deceleration (shorter muscle lengths). VROM protocols take advantage of the stretch-shortening cycle (contraction overlap). Since it occurs at different aspects of the full ROM it improves power output across each aspect and consequently increases the performance of the whole movement. From a performance perspective, VROM training demonstrates adaptation transfer as the ability to control external loading and dynamic force improves. Furthermore, relatively greater loads may be overcome when using VROM interventions (e.g. mid-range) due to the lesser relative contractile/energy demands, as a portion of the concentric contraction is not incorporated. (Journal of Strength and Conditioning, 2010)

Cross Fit Training is a rage which has taken the nation by storm. Many in the armed forces use it almost exclusively to get and stay in shape. Others find that it develops a good combination of strength and power. I personally find it is a great way to get ripped, but I like to alternate between several weeks of bodybuilding and one week of Cross Fit Training.

Cross Fit Training is really all about major muscle group exercises in which you move the most amount of weight through the least amount of time. For example, one sample routine might be to do 25 double-unders (jump rope where the rope passes under you twice per jump), 12 pullups, 10 snatches and 30 medicine ball pushups. This is done in succession, as fast as possible with good form, then after a 30-90 second rest is performed again as another set.

Every day the cross fit athlete will do a different routine, and some days are simple rest days or cardio days. I personally find that cross fit training skies my heart rate in no time. On the down side, if an individual has not progressed through the core stability and endurance phases of the OPT Model as designed by NASM, it is not wise to move into cross fit for a number of reasons. However, once a general level of fitness, balance and strength has been achieved, a modified cross fit routine can be embarked upon, moving to more challenging weights and movements.

The prime organization promoting cross fit is CrossFit.com, and one can even view the workout of the day and follow the plan by looking at the site any time after 5 p.m. to see what the new workout for tomorrow will be. I love it, and so does my son in the Air Force.

When you get a chance, take a look at CrossFit.com and try one of the daily workouts. If you have never done a cross fit circuit routine before, you’re in for a surprise. Enjoy!

Understanding bioenergetics, or the different energy pathways related to exercise, can be helpful in exercising at the correct intensity levels for the correct results. For example, if your goal is simply to burn fat, spending time in the high intensity spectrum can be helpful but uses the ATP-CP cycle, and can only be accomplished for short bursts.

Conversely, walking for 45 minutes or more every day hovers on the oxidative zone, which energy requirements are just low enough (depending on your fitness level) that you will be burning fat. At any rate, here are the three bioenergetic pathways:

• ATP-CP. This is where Creatine Phosphate assists in the release of energy from breaking the bonds of adenosine triphosphate. This powerful energy release powers the fast twitch muscle fibers in feats of strength and power lasting only a few seconds, such as bench pressing which you can do for only 6 reps.
• Glycolisys. This is where the muscle glycogen is processed for longer bouts of medium intensity, such as endurance training or medium cardio endeavors.
• Oxidative. This pathway is the fat burning zone, and is where energy is derived by breaking down stored fat to power lower intensity, long duration exercises such as walking at a comfortable pace.

Powerlifters, in order to compete, need to train largely in the ATP-CP or high intensity zone. However, for the fat loss candidate, the reverse is not necessarily true. In order to lose weight, some high intensity resistance training must be combined with medium and low intensity cardio. This has to do with both time considerations for total caloric burn, busy schedules as well as fat-burning muscle tone in one’s body.

Suffice it to say, fat loss candidates should have a balanced resistance training program every day, combined with at least 20 minutes of low to medium intensity cardio depending on fitness levels and desired goals. Bodybuilders on the other hand, will train in largely the glycolisys zone with 10-12 reps of intense resistance training combined with some high-intensity ATP-CP training, and mostly low level cardio to purge unwanted fat.

Think of the thousands of products you’ve seen on TV, the Internet, in the stores, the newspapers, the classified, eBay, and more. All have their merits. Some are effective, some are bunk, and others are just great marketing. The real key to losing weight however is simply you must burn more calories than you take in. It’s that simple.

Previously, I have posted an RMR calculator to help you determine your metabolic intake. I’ve also recommended you go to Livestrong.com and begin a food journal. Here let me suggest some simple tips which will provide a nutritionally sound base to go into caloric deficit.

1. Keep a bottle or glass of water with you all day. Drinking 12, eight-ounce glasses (3 quarts) a day is hard enough, but did you know that for every 25 pounds in excess of ideal body weight you must drink an additional 8 ounces to help metabolize it? Something to think about. Water will also help you to feel less hungry.
2. Make sure you have adequate protein in your diet. Your body can’t manufacture it, and so with weight loss, you don’t want to cannibalize muscle. At least two protein shakes a day with some blended fruit is a low fat and nutritious meal replacement.
3. Each meal must contain complex carbohydrates, vs. simple sugars and white flours. Complex carbs usually have more fiber, are broken down more slowly, and help regulate blood sugar and insulin levels, which is critical if you’re diabetic (or even if you’re not.)
4. Finally, just reduce portions! As the famed Jillian Michaels says, “Never be hungry, but never be full.”

If you’re hungry too often you’re not eating frequently enough (every 2-3 hours) but if you’re full after a meal you’ve eaten too much. If you become in tune with your body, you will know if you’re losing or gaining weight.

One final word on appropriate caloric deficit. If your doing all of the above, and your diet is balanced and includes daily vitamin supplementation, you may want to go to a second workout, even if it’s just walking for 15 minutes. You will find that this second session makes a tremendous difference when done on a daily basis.

First, I’ve noticed positive results personally when using creatine, in both strength results and in muscle size, but does it REALLY work or is it a “placebo effect?” Is it safe, or are there potentially negative effects? Does it help with strength only or endurance as well?

These questions and more are answered in the following article, which I have re-produced in full, published online by the National Council on Strength and Fitness. I love the NCSF, by the way. Even though my certification is currently NASM, I highly recommend the NCSF as well.

By: NCSF on: Jul 7 2010

Clients often ask personal trainers what supplements or nutritional modifications might serve to provide the extra edge in attaining their goals. Misconstrued data and anecdotal based supportive claims are commonly encountered when an individual attempts to review supplement usefulness via the internet or other easy-access sources of information. Thus, the personal trainer should be aware that supplement companies are not regulated; company claims founded in “independent research” are not the same as peer reviewed research and the government does not require evidence of the proven efficacy or purity of any dietary supplements and herbs. To protect clients from the marketing of bogus supplement products a personal trainer must become aware of these facts and educate clients on the safety and proper use of them.

Of the numerous supplements used for ergogenic purposes, creatine is one of the most examined in peer reviewed literature and as such, its effectiveness is commonly inquired by personal training clients. In the form of phosphocreatine (PC), phosphorylated creatine has an essential role in immediate energy metabolism. It is naturally produced in the liver, kidneys, and pancreas from non-essential amino acids at a rate of 1-2 grams per day. It can also be obtained from dietary sources such as meat, poultry, and fish – Eskimos consume about 4-6 g from fish each day. Commonly sold in supplement form as creatine monohydrate, creatine supplements are used to enhance natural phosphocreatine stores in the body for improvement in high force actions. Studies have shown that supplementing 20-25 grams per day for 5-6 days (commonly recognized as a loading phase) can increase intramuscular creatine stores by approximately 20%. After the loading phase, it is common to maintain elevated creatine levels by consuming approximately 5 grams per day. Once supplementation discontinues, muscle creatine concentrations tend to return to baseline levels in about 4 weeks.

Personal trainers should be aware of the evidence regarding creatine supplementation published in periodicals from a variety of studies and clinical research:

* Creatine supplementation has been shown to provide improved short-term performance of intense exercise, and may aid athletes that rely primarily on the anaerobic energy systems such as power lifters, sprinters, and football players
* Creatine supplements taken for several weeks using both loading and non-loading phases have shown to improve PC storage
* Creatine supplementation has been shown to improve PC resynthesis during rest intervals
* Creatine supplementation has been shown to be associated with an increase in body mass, potentially due to increases in lean mass mainly via cellular fluid retention
* Creatine supplementation has not been shown to aid in long-duration endurance training or aerobic-dominant activities
* Creatine supplements have demonstrated ineffectiveness in some individuals (labeled nonresponders)
* Acute creatine supplementation has not been shown to enhance an acute bout of explosive/strength training (single dosage just prior to training session)
* Caffeine ingestion with creatine may negate or reduce the supplement’s ergogenic effects (equivocal data)

Although creatine supplementation has demonstrated levels of effectiveness for improved performance in short duration, high force activities, personal trainers should be aware of the potential side-effects of ingesting the supplement. In the case of creatine, anecdotal reports suggest side-effects including abdominal cramping and bloating, acute bouts of diarrhea, muscle cramping, stiffness, and strains. No controlled studies have documented any significant side-effects however, so a causal relationship between these effects and creatine supplementation has not been established. A newer form of creatine has become popular as it supposedly reduces the gastrointestinal distress associated with creatine monohydrate and was alleged to be more easily absorbed and therefore have greater bioavailabity. An article published in the Journal of the International Society of Sports Nutrition (Feb 2009) suggests otherwise. The 7-week study examined the combined effects of different forms of creatine supplementation with resistance training on measures of body composition, muscle mass, muscle strength and power, serum and muscle creatine levels, and serum creatinine levels in 30 non-resistance-trained males. Using a double-blind method participants were randomly assigned to a maltodextrose placebo (PLA), creatine monohydrate (CRT), or creatine ethyl ester (CEE) group. The supplements were orally ingested at a dose of 0.30 g/kg fat-free body mass or approximately 20 g/day for a five day loading phase followed by ingestion at 0.075 g/kg fat free mass or approximately 5 g/day for 42 days. Following the treatments researchers concluded when compared to creatine monohydrate, creatine ethyl ester was not as effective at increasing serum and muscle creatine levels or in improving body composition, muscle mass, strength, and power. Therefore, the improvements in these variables can most likely be attributed to the training protocol itself, rather than the supplementation regimen.

Personal trainers should recognize supplementing creatine will only provide ergogenic aid for individuals with goals in-line with gaining strength, lean mass, or power. Since most clients are not performing near maximal lifts with long rest intervals it is likely not a key ingredient to personal training success. Likewise, the supplementation of creatine will not directly aid a client striving to enhance functional improvements, weight loss, improved aerobic performance or muscular endurance. Creatine happens to be one of the few supplements shown in numerous studies to be relatively safe and presumably effective for most individuals; but personal trainers should remain cautious when recommending ergogenic aids to clients (even if they are considered effective) as recommendations create potential liability.

According to a current posting on Livestrong.com, a web site I highly recommend, “A pound of weight is equivalent to 3,500 calories, so to lose pounds you must create a calorie deficit. Physical exercise, particularly cardiovascular work that makes your heart beat faster and that utilizes the large muscles of the body, is recommended to help you create a greater daily calorie burn. An hour of swimming for a 160-lb. person burns about 500 calories, per the Mayo Clinic.”

However, it is important to maintain and even increase muscle since muscle burns fat, so weight lifting is critical along with adequate nutrition and rest. If you’re really interested in looking good fast for the Summer, try two-a-days involving 40 mins. of lifting in the morning, and swimming or running in the afternoon or evening. You’ll be amazed at how fast the weight will melt off if you lay off of the refined sugar and white flour in your diet at the same time!

Ever do anchored sit-ups or leg raises? The problem is that if the femur is moving much, you are really working your hip flexors. Anchoring your legs during sit-ups, placing your legs further out, or even doing leg raise types of abdominal exercises increases hip flexor activity and may cause disc compression. It also increases risk for low back pain aggravation.

So what’s a better way to work your abs? Abdominal curl-ups, especially if done on an exercise ball, can more effectively activate the abdominal muscles. Abdominal curl-ups place the majority of the resistive stress in the rectus abdominis. Rollouts also are effective for engaging the trunk musculature without hip flexion.

Additionally, consider this: Almost every lift you do, from squats to standing alternating dumbbell curls, activate your abdominals in one way or the other. I’m not a subscriber to the theory that you shouldn’t work your abdominals, but if you are exercising and doing daily resistance training, you are indirectly working them all the time! What this leads to is that if you can’t see your ab muscles, you are probably packing too much body fat and should adjust your diet.

Summary: Choose ab exercises where the femur is largely anchored and not flexed in, and reduce calories to reduce body fat.

When my clients come into the gym where I do some training in the evenings, they are always excited to be there and work with me. That is true of most of our trainers - their clients don’t generally regret purchasing personal training. It helps them to know what to do. It motivates them, and it holds them accountable.

Not everyone however has the budget for personal training. Here are two options, one inexpensive, one affordable, that might help:

1. For $15, You can download a PDF eBook called FitTransition. (www.fittransition.com) FitTransition shows a three-phase workout program and gives sound nutritional guidance. It also gives you membership to the gallery, which shows you shots of the exercises, so you know how to do them.
2. For $149, and a $30/month subscription, you can have access to The KeyChain trainer (click link bottom of this page.) The KeyChain trainer is a step above, as the $30 a month gives you access to dozens of trainers, and you may workout as many times as you like. The trainer talks to you and tells you what to do from a neat little MP3-type device, and counts your reps for you, all while you are listening to your iTunes playlist or the music that gets downloaded each day when you create your workout. I use this for my own personal training, and I find that I work out harder, never worry about the routine I’m using, and it keeps me from cheating on reps and sets.

There you have it! Two inexpensive options to help you know what to do and how to do it. Compare personal training at $50-$175/half hour per session, which gets very expensive.

I’m always amazed at the amount of ignorance that exists relative to weight training and fitness. I see guys and gals in the gym every day doing the same things and wondering why their bodies never change. Assuming you lift hard, consistently, and properly, here are three tips that will shoot your muscle gain into the stratosphere:

1. Nutrition, nutrition, nutrition! Why do people ignore this fact? You can’t run a NASCAR and pump it full of unleaded gasoline and expect to win the race. Similarly, you MUST eat right, meaning daily multivitamin supplementation, 6 meals a day with the correct portion sizes, and adequate protein combined with complex carbs. It’s amazing what happens to your body when you cut refined sugar and white flour products out of your diet! Really? Do people really think that the white poison actually has any nutrients in it over just calories? Why eat it every day. If you’re one of those frequent gym goers who hasn’t made this commitment yet, try it for a month and watch what happens to your body. If you get hungry, snack on nuts.
2. Don’t Overtrain. I often want to say, “Hey idiot, you’re working the same muscle group three times a week - no wonder it won’t grow!” For young athletes with the proper diet, this may be acceptable for a time but ultimately as we age, our bodies can’t adapt as quickly, coupled with repetitive stress injury potential. I only blast my muscle groups once a week on a specific split routine, but since shoulders and chest will always have at least one tricep movement, they get indirectly hit. Hence, I only do a shoulder routine, chest routine, back routine, leg routine, arm routine (bi’s/tri’s), but ultimately because of the overlap mentioned, I’m working each group directly once but indirectly on another day. Even shoulders sometimes involves legs with power cleans etc. Calves are always done with shoulders and chest because they can recover quickly.
3. Proper Overload, Correct Form. Strength and mass require 3 - 6 reps or less. This means you must be dying by the 6th rep and unable to do more, or several 1-3 RM sets as well, but you’ve got to lift heavy enough to be exhausted at the end of each set. Same principle applies for simple hypertrophy gains in the 8-12 rep range. In your heavy lifting, however, you should never sacrifice form. This will save you from injury and ensure you are stimulating your muscles properly. Lift hard, but lift right.

Do you have some favorite mass gain movements or tips? One of mine is the power clean and press. It stresses not just shoulders but traps, arms, the power core (hips, glutes, quads) and all stabilizers. Submit your favorite movements and what benefits you’ve seen, and we’ll publish them in an upcoming blog!