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Everything posted by Bob

  1. I purchased Practical Programming For Strength Training about two weeks ago. Since I love reading everything related to fitness and strength training, I gave this book a once over. If you are looking for a book that covers just program creation, then you may be disappointed by this book. When I read the introduction, the author made some very good points regarding the fact that most books seem to fall short when it comes to actual program creation. The author mentions Zatsiorsky, verkhoshansky, and a few other Russian authors and suggests that most of the information presented in their books are based on unproven theories. Rippetoe does make some good points regarding Russian training, but the gist is that the information and literature to verify the information is lacking. The authors also make some valid points regarding periodization and the lack of research in this area as well, all valid points IMO. The part where I have to disagree with the authors is when it comes to the actual creation of programs, reps, sets, etc. Of course you have to get through a few chapters of basics before you get to the actual programs the book presents, but if you have little to no experience in the field, this information will be useful for you, but if you are looking for just a book on program creation, then you might want to skip the first few chapters. The book goes on to present basic programs for each level of training. There are a few things in this book that I have to call into question, such as using the same novice routine for all trainees, which seems to violate the laws of individual differences, but it probably doesn't matter with novice trainers who will react positively to nearly any type of program thrown at them. Overall, I would suggest this is a good book to read just to get some ideas on how others may train, and of course I would suggest you give the workouts a try to see how they work for you. You never know when you will find an excellent workout that produces superior results, so always remember to have an open mind when it comes to new training techniques and programs. I wish this book would have stuck to program creation instead of the basics, but it is what it is.
  2. Disclaimer: I am not a doctor, nor do I play one on television. The information contained in this article is not to be construed as medical advice. This article is written for informational purposes only. If you have any pain in your elbow, be sure to see a licensed physician. I am writing this article in hopes it will help others in their quest heal their golfers elbow. The goal is to not only heal your elbow, but to strengthen the muscles and tendons to prevent future problems. I first noticed a pain on the inside of my elbow when I was lowering the barbell from the squat position in a cage. I usually didn't remove all the weight from the barbell when I lower it, and this time I felt a sharp pain one the inside (medial) part of my elbow. I didn't think too much of it as minor pains are usually common when training heavy, so I ignored it and continued to train with the slight discomfort. After a few weeks I noticed the pain progressed and was now present during normal daily activities and especially when playing the guitar and drums. It was at this point I decided I needed to take the time to rehabilitate my golfers elbow. Golfers elbow is caused be repetitive or excessive stress, and it's my opinion that one should approach it as they do any other injury. My approach is straight forward without any type of special treatments. REMEMBER: You do not have to progress at the same speed. You may need to spend an extra week or two in each step depending on your situation. Only progress when you notice the pain as subsided. Step One, Week 1: Complete Rest and Ice During the first week of my rehabilitation, I let my elbow rest while I used ice every 15 minutes, a couple times each day to reduce inflammation. I also purchased a band-it forearm band. The bandIt seemed to relieve the pain, but I am not sure it did much else. It's cheap if you want to try it, and you can't really go wrong trying it. Just make sure you do not over tighten it, it's supposed to be fairly loose. Step Two, Weeks 2 and 3: Ice and Stretching Here is where you get to start taking an active role in your rehab. I started performing stretches like the ones you see here: http://pinnaclechandler.com/pptblog/simply-stretches-to-help-prevent-golfers-elbow/ . In addition to these, I also started performing the following stretches: http://youtu.be/Q98C0HLJHtQ I performed these stretches about 4 to 5 times every day. Step Three, Week 4: Ice, Stretching, and Target Specific Exercises: Here is where I started to focus on conditioning the muscles and tenons of the wrist. I started with a few simple exercises, and I only suggest you perform the ones which cause no discomfort and you can use as little or no weight if needed. The important thing is to be able to perform the exercises without any discomfort in your elbow! The first wrist exercise is to take a dumbbell or barbell and hold it in your hands with your palms facing up. Perform as many reps as you can without discomfort as follows: Perform 1 set and then reverse your grip (palms facing down) and repeat. Next, grab two light dumbbells, rest them on your legs like you did in the last exercise and simply rotate your hands as if you are turning a door knob. Again, perform as many reps as you can without discomfort. You can even use a hammer and perform exercises as if you are hammering a nail, with your arms on your knees as shown in the photo above. Step Four, Weeks 5, 6, and Beyond: Occasional Ice, Stretching, Target Specific Exercises, and Strength Training: If you are not someone who exercises regularly, you can probably continue the prior step until you are healed, which should take much longer at this point, at least it didn't for me. If you are a strength trainer, then you can now start training again. It's very, very important to train extremely light and to avoid any and all exercises that aggravate your elbow. For me, I had to avoid bicep curls for a few weeks before I could go back to training them, but now I am back to full health and no pain! Remember, start light with high repetitions to strengthen your tendons as well as your muscles. Only use ice if you get that occasional pain, and make sure to continue your stretching. I would go so far as to continue your stretches and make them a part of your daily training program. I hope you found this article helpful and I hope it allows you to get back to training at 100% again. If you have anything to add, please feel free to join and leave a comment in the box below.
  3. Q. From Lydia sent on: I am a 39 yr old female who recently decided to take control of my health. I walk approx 5-7 miles/wk. Have cut out junkfood, i.e. chips, candy, soda.. I weigh 280lbs and have no problem with losing 1-2 lbs a wk to get to my goal. A. You seem to be on the right track. I found your other question and to get the J Lo butt you should start with genetics, but if you don’t have the genetics what you can do is increase the muscle in the region which will give you a bigger butt. Q. From Lani sent on: What is HIIT training?? And if you have belly fat, and someone says the only way it will go away is with surgery, is this true? Is there any way to tone and flatten a droopy belly? A. HIIT training in High Intensity Interval training. Check the article archives and read the article on HIIT training. You can get rid of belly fat without surgery. You need only lose more fat until you reach your goals. Q. From Jerry sent on: I’m a recreational weight lifter. Is it true that tendons and ligaments can be strengthened through near-maximal weight training (80% or more of Max weight, with low reps)? In the past, tendon injuries have slowed me down. I’m much more careful now about form and control, but would like to strengthen them to avoid future injury. Any idea where I can find out more about tendo-strengthening training? A. Ligaments and tendons take longer to strengthen than muscle. Tendons and ligaments are strengthened through weight lifting and other types of resistance training. Dr. Siffs Supertraining book covers this topic. Q. From Phil sent on: A question about exercise routine for a 44 year old male, 6’2”,205 lbs. Exercise 5-6 days a week at home. Alternating days, 3-4 sets of: 40 pushups, 75 crunches, 100 abdominal twists, 15 tricep presses with one dumbbell, followed by (12 cable triceps, 20 calf raises, 20 squats, 12 prone shoulder presses on 1000 total gym). Then a set of 25 on a cardio glide machine ( a mix of a rowing machine and bike). On the other days, I do a full bench press workout, plus 4 sets of crunches, 3 sets of 100 abdominal twists, overhead tricep curls with a tricep blaster, Military press, bar curls and wrist curls. I am maxing out on the bench at about 230 lbs. I feel in shape and don’t look so bad, I don’t feel I am gaining a lot of strength or making gains. When younger, I maxed on the bench at 325. I have been exercising for about 4 months steady. I seem to be sore in my muscles quite often, and do take more time to recover. Is my age a major factor? Is there a better program for me? Thanks! A. Your routine seem to be of low intensity, low weights and high reps. How long have you been training consistently for You should decrease the reps and increase the weight. As you get older you will take longer to recover. In addition, you need to make sure you have variety in your training routines. Q. From Laryssa sent on: I’m 32 and weigh 185 at 5’3″. I’ve started lifting weight and doing cardio. I want to know how many exercises per muscle should I do. For example, should I do two different exercises for my triceps at 3 sets for 15 reps or should I do more. A. I would suggest just one exercise per muscle for now. Q. From Nikki sent on: Bob, I have these “bumps” on my outter thighs. It’s either muscle (which I dont think) or fat (that I would like to get rid of). These “bumps” as I would call it make my legs look fatter and I wanted to know if there was anything I could do to loss these. If you need a better description let me know, but Thank You. A. What do you mean by bumps? Are you talking about cellulite? Are they hard like muscle or soft like fat? Would it be possible to send a picture? Q. From Nicole sent on: Hi Bob, I want to lose fat/gain muscle into my inner and outter thighs, what are some excerises I can do so I can “tone up” my legs? Thanks for helping! A. Squats, deadlifts, lunges, leg extensions, leg curls, etc. Q. From Lisa sent on: Bob, I am a triathlete. I have noticed that I am starting to plateau in my training. I don’t seem to be getting any faster in my swimming/biking/running. I think my body has found a “comfort level” so to speak and is happy there. I find it hard to push myself to swim, bike or run any faster. In additon to that I do two full body weight lifting sessions a week. I work out 6 days a week and am thinking that possibly my body is just tired. Do I need to cut back the workouts to up the intensity level? In other words…how do I reach the next level? Thanks! A. Hi Lisa, you should decrease volume as you increase the intensity. Another possibility is over-training. Take a week off and when you come back try to train 5 days a week instead of 6. If you are still having problems contact me again and we will work from there. Q. From Anthony sent on: Dear Bob, I am giving a persuasive speech on why people should join a gym? Now I figure you could give me some good reasons or anything worth mentioning in my speech on why someone should join a gym? Thanks so much. A. Anthony, I hope this isn’t too late but I will give you some reasons. First, are you looking for reasons to join a gym or reasons to exercise? Q. From Rachel sent on: okay Bob I have a few questions to ask. I know everyone has been asking the same thing but my questions are somewhat a little different. My thighs I hate them. They don’t look bad at all in fact i get compiments but I want to tone them up what excercises can I do and how long should I do them. Also my stomach their not that big just the sides and a little in the middle , if your answer is going to be crunches how many and how long should I do them. please help me i’m 15 and I need your help , because sometimes this stuff gets me really down. THX A. Good exercises for the thighs are squats, deadlifts, leg presses, leg extensions, etc. How many and how often depends on your level of fitness. To lose the fat on your stomach and sides, you need to lose more fat overall since it is impossible to spot reduce fat. Q. From Nancy sent on: I’m a mother of a one year old boy. I’m 26 years old. My height is 5 feet 9 inches, and I weight 110 pounds. the thing is that I breasfeded my baby for 10 months. And now I see that I have muscle relachment in the breast area, and in the hip area too. I didn’t do any exercice after delivery other than light walking. Please I’m asking for an advice about it. cause many people told me that I have no chance getting back a firm breast. Thank you A. There is always a chance, you could easily have a breast lift and prove them all wrong, but I think you would first like to try a more natural approach. What you could do is exercise the chest muscles and increase the muscle mass in this area. This will have a tightening effect, but it takes a little while to build muscle. Q. From Rick sent on: Hey bob. I’m 18 and I weigh 132 lbs. My legs are in amazing shape because I bike about 200 km. a week. I cant afford equipment, so I was wondering if there are any upper body excercises that I can use. I have a goal of hitting 200lbs by christmas. I don’t have any fat at all, and whatever muscle mass i do have, it is really dense. I want to improve my pecs, bicepts, and my 6 pack. How do you suggest I go about this? A. Rick, for your chest you could perform some push-ups and for the biceps you could perform some pull ups. You can add resistance to your pull-ups by strapping some weight to your body. I would also suggest you look into purchasing some jump-stretch bands from jumpstretch.com. They will give you the ability to perform many exercises in your home. Q. From Luis sent on: I’m 15 and wiegh 230pounds, 5’5.Which is the easeist way to get rid of your big stomuch and big man boobs. A. Through good eating habits and exercise. Resistance training will firm up that chest and reduced calorie intake will take care of the stomach. Q. From Courtney sent on: I am a 23 year old girl and I weigh about 125 lbs. I am currently doing a combination of weights, cardio and diet to lose overall body fat. However, my main goal is to achieve a smaller waistline which I am targeting every other day with an intense ab workout. Unfortunately, I have been noticing that my waist seems to be getting wider or thicker. Is this a result of exercises I am doing or is it because I am predisposed to have a square figure. Is there anything that is known for slimming and toning rather than bulking. A. An intense ab workout will not help you attain your goal of a smaller waistline. This is again using the mythological belief that you can spot reduce fat, which you cannot. As for slimming and toning vs bulking, you get sliming and toning through a decrease consumption of calories while you get bulking from a increase consumption of calories. Your abs may be getting thicker and wider due to the increased muscle mass in the region from your “targeted” ab training. You are building the muscle under the fat. Drop the ab routine and only work the abs as part of your total routine. My book focuses on this very issue and should be available later this month. Q. From Jhony: whatis the best way to lose weight? A. By eating less calories and increasing your calorie expenditure through exercise, mainly HIIT and strength training. Q. From ??: what about anabolics A. What about them? Do you want to use them? Do you want to know my stance on them? What kind of question is this? Q From Jennifer: I would like to lose the lower part of my legs, how do i do that? A. You need to lose more weight overall. Q. From TW: I have a new 12 year old client. I know to not have him do any maximal lifts and to do between 10 and 12 RM. He plays football and soccer. what kind of program design do you recommend for a sport specific program? A. Hello TW, you can have them perform maximal lifts after they get the coordination down. You can max out, but only once they get the proper form down. You want to make sure they max out very rarely. I would recommend a program with reps between 5 and 8, with a special emphasis on training explosively. Football and soccer are far more risky and injurious than strength training with weights. Q. From Kelly: Hello Bob! I’m wondering what is the best way to lose the fat on your inner thighs. That seems to be the hardest, and last spot to lose. Any tips? Thanks! A. You can’t spot reduce fat, but what you can do is lose more fat overall or perform some leg exercises which will build a little muscle in the area and have a tightening effect or both. Q. From Katie: I eat about 1300-1500 calories per day. I am also still wondering what an appropriate number of carbohydrates (in grams) per day is if you are trying to lose weight. (message was edited) A. You should get about 600 calories from protein, 450 grams From Carbohydrates and 450 grams from fats. Eat complex carbohydrates and non hydrogenated fats and oils. If you need more info, please don’t hesitate to post another question. Q. From Kim: Yes hello Bob. I have a quick basic question. I have worked out the past 1 1/2 yrs,I have lost 32 lbs. I am 5’5 and 138 lb.Had 3 children (10,8,5)I just want to get rid of the access fat around my thighs and waist area and stomach. I do aerobics, toning, pump classes with barbells, and do lots of cardio,the last 6 weeks i have worked out 4 to 5 times a week. i have lost only 1 to 2 lbs. I understand this could be muscle as to why i am not losing more weight but is there something better I could be doing or doing more of to lose the access body fat. The body fat is my main goal. Still haven’t leaned out too much, much better than before but thought you might have some advice for me as to what more i should be focusing on, Is the Cardio my main focus? I have achieved already more than i thought i ever could and i feel great but i am at a platuea now and want to focus on my biggest concern and that is body fat loss. Thanks alot and I appreciate you are there to answer questions. Kim A. Do you perform any real strength training with weights? Not pump classes with barbells, but real weight training? I would suggest you perform weight training 4 times a week, HIIT training 2 – 3 times a week and cardio for 2 times a week for 30 minutes a session. If I had more information I would be able give you more specific advice. Let me know how it goes and the results. Q. From Jackie: what is HIIT TRAINING? WHRE CAN I OBTAIN INFORMATON ON HIIT TRAINING? THANKS FOR ANSWERING MY QUESTION!!! A. I wrote an article titled “HIIT and other interval training methods”. at www.youronlinefitness.com under current articles. Q. From Nana: hi ..after exerciseing for 2 years step ,kickboxing fitball,body condition.i had knee swelling and phisition said its from stress and ther is some weekness what exersise should i avoid in future i exercise just one,tow hours aday.. thank you A. It sounds like a repetitive overuse injury. I would suggest cutting back on your training, two hours a day is a little extreme. Only avoid the exercises that cause pain. Let the injury heal and you will be able to again perform many of the exercises that hurt you now. Q. From Hayley: Bob, Hi! I am 5’6″ and weigh about 124, I want to lose about 10-15 more pounds but I also want to get the ‘athletic’ muscley look. I do about 40 minutes of cardio 6 days a week and I also do strenth training for my legs and arms, will I still see results in muscle mass if I’m doing so much cardio? thank you A. Yes you will see some results in keeping your muscle mass, but I doubt you will gain any. I would cut your cardio back to 3 times a week at 30 minutes a session. The best method for your goals would be HIIT training. Q. From Kay: I am a 26 year old woman about 20 pounds over weight. I have just started going back to the gym about two weeks ago. I mainly do the treadmill and bikes. However, they are the most boring exercises to do. All the time i’m on the treadmill i’m looking at the clock hoping my session will soon be over. One day I went to the weight room and can’t get enough of it. I love lifting weights. Can i actually loose weight and fat by just lifting weights? Please help~! A. Get off the treadmill and bike!! The good news is yes you can and will burn calories by lifting weights. You will actually burn more calories overall by lifting weights. I also answered your questions under the powerlifting section. Q. From Nicole: Bob, how long does it take to see results from weight lifting? I have been working my arms and legs everyday for 2 wks, I do about 4-5 sets of 15 reps, and I do about 40 min. of cardio, all of this 6 days a week. I know you really shouldn’t work the same muscles everyday, but I feel like, If I’m feeling up to it 24 hrs later, I might as well do it while I can. I am 5’6″ and I weigh 120, I really just want to lose the extra weight in my thighs, I know you can’t spot reduce fat, but I want to lose about 10-12 more pds to see if it’s the last to go. I’m about 18.5% body fat. thanks a lot A. Everyone is different, but you should start seeing results within a few months. In addition, it depend on what type of results you are looking for. You are over training without a doubt, adaptation to exercise occurs during the rest periods. You should take at least 48 between training the same body part. You will never see any results when you are in a state of over training. What will happen is that you will be more susceptible to infection and burn out. As for cardio, I think you know my stance on that subject. Q. From Kate: what is a muscle imbalance?????????? and how may one occur?????????? A. Here is what Dr. Siff had to say on the topic of muscle imbalance: “The concept of “imbalance” may be similarly defined. You can have either structural or functional imbalances in muscles or both structural and functional imbalances, though one has to question seriously how any alleged “imbalance” is being assessed. If you are comparing it relative to some sort of global “norm”, average, mean or “ideal”, then one immediately runs into the very valid criticism that everyone is different and everyone uses the musculoskeletal system differently to execute even the same sporting movement. In many cases, there will also be evidence of so-called “compensatory” action or “overflow” to other muscle groups, which far too many therapists automatically regard as a being a sign of pathology rather than optimisation of use of the musculosketal system. In many cases, allegations of “imbalance” in your musculoskeletal system are based far more on belief and philosophy than scientific fact, unless extensive static and dynamic tests under clinical and actual sporting conditions are carried out using sophisticated technology – and in most cases this is far too time-consuming and expensive for anything other than academic research. If these “imbalances” are being assessed by simple manual tests (according to early authorities such as Kendall), then their validity and accuracy no longer is regarded as being definitive or correct (our archives contain a great deal of discussion on this topic).” Q. From John Doe: my physician told me that i am suffering from chondromalacia pateller and i must reduse the amount of exercise ,iam taking gloucosamine for six monthes i was doing kick boxing once aweek step twice aweek interval training twise aweek it incude staying on squat position 32 pulses then we stand and stresh doing 2 sets some time it include joging skiping high kiks on step repetitive moves fore one minuite was that right?now i reduce workouts three times aweek and waking one hour three times aweek 30 second fast walking and 30 normal walking .what is the exercises i must aviod and is walking good for me? and cant i run any more? thank you A. I would suggest that you do everything you can that doesn’t cause too much pain. Try to wrap your knee below the meniscus. This may help reduce the pain. Q. From Nada: hi i need your help by answering my question ,thank you A. ?? Q. From Jessica: I have been a little over weight for as long as I can remember. My problem area’s are my stomache, my hips and my inner thighs and a little on my arms. I try to do sit ups and leg exercises and eat right and even tried diet pills. I am 5’4 and wiegh 160. I want to lose at least 35 pounds. what is the best way to do this? What kinds of exercise do I need to do and how often? What kinds of food do I need to eat and how much? Please e-mail right away. I have gotten so depressed and disgusted with myself because of my weight. If you can help in anyway… please let me know. A. First, you need to step back and take a look at your life. Don’t place such a burden on yourself by trying to conform to societies mythical vision of a women who is 6 feet tall and weighs only 90 lbs. OK, Enough of my rant, lets get to the question. First of all, try to cut out most simple carbohydrates such as table sugar, white rice, white bread, soda, French Fries, etc. Also cut back on the hydrogenated fats and oils. In addition, try to eat five or six small meals a day instead of 3 big ones. Add some HIIT training 2 – 3 times a week. Also start a strength training program. Do you live in the Bay Area? Q. From Charles: What weighs the most muscle or fat? A. Well, one pound of fat and one pound of muscle weighs the same, but muscle is denser than fat and therefore takes up less room. Q. From Luisa: I’ve been working out 4-5 times a week for about 8 months and in the last eight months I have seen a difference in my body. Now that I have been working out for this long I don’t feel that my body is changing. I workout with free weights but I’m not sure what I need to do different so that my body looks more tone that it does right now. I’m 5’3″ and I weight about 120 pounds which is OK but I really want to look a little more tone. What do I need to do different? I feel that I need different exercise to do that my body is not use to doing. A. I would need to know what your training routine looks like to give you a good answer. Are you changing your routine enough? Are you using periodization? Q. From Duane: I saw your posting on the web as a fitness expert and have a question. A friend and I would like to start a home exersize program. Part of this program would include some type of aerobic equipment in the home and an existing bench with dumbells/weights. I have looked at several home machines and I am clobbered by the barrage of choices. I have seen the Nordic track ski machine, the Tony Little Gazelle, Various treadmills, Air bikes that work arms and legs, Elliptical trainers, Recumbent bikes, etc, etc. What type of machine, in your opinion, would be the best aerobic trainer to have ? Of course the idea is to achive the best results using a single machine. A. I would suggest that you spend your money on better equipment and purchase a squat cage. Use your local track for you aerobic training if you feel you need to perform aerobic training. Q. From Renee: Bob, I have been on the weight watchers program and have lost 65 pounds. I am 5’8″ and weigh 143lbs. My goal is 135. I started circuit training about 6 wks ago and am using the machines as well as free weights now. when I go to the gym (at least 4 times per wk) I do 35 min on the eliptical machine and do my weight lifting routine. My problem is that i have gained 3 lbs since i started. I stay on the weight watcher program and I love the weight lifting. My question is will I see some sort of gain and then start to loose the weight? I am measuring myself as well and I have not seen any loss in inches yet.I also wondered how much protein I should be getting a day to feed theese new found muscles. A. Six weeks is hardly enough time to see results, but I would cut out the circuit training if your goal is to lose weight. Spend more time training with weights and some HIIT training. The only way you could have gained weight is if you increased your intake of calories, since it would be impossible to increase weight if you expended more calories than you were eating. I would look at your diet for the gain in weight. As for protein, please check the article archives for my article on how much protein you need. Q. From Sarah: Bob, I just wrote you but I have another question. 5 days of the week I am going to college and walking all over campus and I have to drive an hour both ways, when I get home I basically do homework or watch tv 5 days of the week. I work out 6 days of the week doing the 45 min cardio and weight lifting and I burn as many calories as I eat in my new diet. I guess my question is, does coming home and basically being lazy for a few hours before I go to bed change anything? I know it sounds silly but it just feels like it’s counteracting my excersize, but as long as I burn all those calories, it’s not like any fat can be building up, right? thanks again! A. Believe it or not, it is good for you to go home and be lazy. Your body adapts to your training during the recovery phase. Rest is just as important as the stimulus. Your body begins adaptive reconstruction after you leave the gym. If you do not allow enough time for recovery, you will not allow your body to adapt to the training stimulus. I would be more concerned with over-training if you are training 6 days a week. Q. From Mona: what can u do when your muscles becomes sore after u exercise. do it mean u over did it or that the exercises are working properly. Is it anyway to avoid your muscles from becoming sore. What is good exercise if u don’t want to lose weight but just tone up? I’m looking for bigger thighs and firm buttocks without losing what i already have?I wear a size ten and i want to stay that size? When u exercise and lift weights is it true that u will lose weight first or can u tone up without losing weight? A. You are talking about DOMS or Delayed Onset Muscle Soreness. The best way to avoid DOMS is to avoid eccentric muscle action during the early stages of training. As you progress you will rarely suffer from DOMS. It is a sign that you may have done too much too soon, or have just started training and your body is unaccustomed to the training stimulus. Studies have shown that DOMS is usually associated with eccentric muscle action. If you don’t want to lose weight but tone up, than strength training or even powerlifting would be a good choice. You mainly have to watch what you and make sure you increase your calories as you increase your training. It is NOT true that you will lose weight first, but you may lose FAT faster than you gain muscle. Q. From Rose: There is much controversy over muscle weighing more then fat. I have always heard that muscle does weigh more then fat is it true. A. I never knew there was a controversy over this issue. It is not that muscle weighs more than fat, since one pound of muscle and one pound of fat are the same weight, but that muscle is denser than fat. If you were to put one pound of fat next to one pound of muscle, you would see that there is a much larger portion of fat. Fat takes up a lot more room than muscle. For a visual, think of one pound of cotton next to one pound of lead. This is a well established fact. Q. From Neil: I have a son who is thirteen that I just started taking to the gym. He is slightly overweight but very involved in sports. What should I let him do at the gym and what should I forbid him from doing. If I am going to let him lift some weights what should my guidelines be. A. I would avoid performing any max lifts. He is old enough to be able to perform all the exercises he likes. I would have him perform free weights with reps ranging from about 15 to 8. Q. From Jackie: thank you replying to my question! how do you reduce your fat? and what chest exercise should i do? A. It is my pleasure to be of assistance. You reduce body fat by increasing energy expenditure through exercise and decreasing calorie intake. It is really that simple. There are tons of exercises for the chest, check out the fitness information and click on anatomy chart and exercise diagrams for more information on exercises you can perform. Q. From Jazzy: Dear Bob, i am not very tall, only about 1.66m and my weight is 78kg. I used to weigh 92kgs. But somehow…i don’t see much improvements on my waistline. I go to the gym almost everyday with 1 or 2 rest days within a week. My goal is to lose weight and tone up…would doing lighter weights and higher reps help ?…after that i would do normally 40 mins of cardio maintaing 70-80% of my heart rate. At the end of my workout, i have a protein shake for muscle recovery and to build muscle block…I need to know if there is anything i should improve or if i am wrong in my workout…pls advise me. Now i am 78kg, my goal is to hit to abt 65kg – 70kg. and having a waistline abt 31 instead of 39 at current. A. For your first question, it depends on your program. With so little information on your strength training program, I cannot give you an educated answer to why you are not seeing any results. I would suggest interval training instead of any cardio training. Q. From Viktor: I am a 27 year old male 5’7 who weighs about 242,before i married i weighed approximatley 170. Do you think weight training 4 days a week and cardio 3 days a week is enough to get back, what else should I do?? I have cut down on my eating, cut soda pop completely, drink only water.I hate running but I love weight training, is running a neccesity??I just cant stand to be on the treadmill for more than 20 minutes.Thanx in advance A. Viktor, I have some good news for you, why not drop the cardio all together and instead perform 5 – 10 minutes of HIIT training 2 – 3 times a week? You’ll get better fat loss results, and you will enjoy it. If you don’t like running, perform the HIIT training on a mountain or stationary bike. I think you are well on your way to surpassing even your younger years. The great thing about weight lifting is that you can improve well into your 50s and 60s, just look at the older powerlifters. But you are still in your prime, so you should see excellent results. 4 Days of training a week should be plenty. Sounds like your diet is headed in the right direction as well. Keep me up to date on your progress, you can e-mail at bob@Youronlinefitness.com. If you can, send me an e-mail every month and let me know how it is going. Q. From Ana: Hi Bob. I started to work out for a week now, and I try to lose 12-14 pounds. My question is what tipe of exercise i suppose to do, to make my legs to be thiner. I’m walking on fat burn program for 20 min, then I do hills on bike, and sometimes I work on the steper. Pleale tell me what I have to do? Thank you A. Hello Ana, you need to add some strength training into your program. You are placing too much emphasis on the cario and not enough on strength training. Combine some HIIT training and strength training and you will reach your goals. Q. Giselle: I Was just Wandering What a Good Bun Exercise would be to do at home with out weights. A. You can do some body weight squats, straight leg dead-lifts, etc. Q. From Patricia: I am 29, 5’10 and weight 167 lbs,(38D-34-42) just lost 9 pounds. I’ve been a Mambo dancer/Instructor for 10 years. I was out of work for about a year and gained about 20 pounds. I recently started again about a month ago and started eating “healthy” about 3 months ago, watching my fat and Cabs intake, eating mostly fruits, vegetables and up to a gallon and half of a water a day. Mambo, Salsa and Merengue dancing are very strenous workouts. As I’ve been dancing dayly for a month now, I find it easier to dance for a longer period of time.. I have been using the HIIT technic while I dance by changing the music from Salsa to Merengue and I think it’s working wonders!! But my question (finally) he,he, is how can incorporate some weight training, because in my home gym all I have is treadmill and a bike. Are there any types of exercises you would recommend that would make up for weights. Thanks for your time. A. Hello Patricia, I would classify salsa, mambo, and merangu an aerobic activity, not really a HIIT routing. I know you didn’t ask that, but I had to give my opinion. If you want some real high intensity HIIT try sprinting up a hill, than walk for about 30 seconds and repeat. On the other hand, if you enjoy the dancing, than by all means, stick with that instead. As for weight training, there really isn’t a way to make up for the weights. You should think about joining a gym or getting some cheap dumbbells.
  4. Have you ever seen someone accidentally step on a treadmill that was left on at full speed? How about an elderly person? Have you ever seen someone get crushed by a barbell full of weights while trying to bench press? Ever seen someone miss a squat and get crushed by the weights? How about someone getting trapped or their body parts getting crushed by an exercise machine? Many people talk about the how and why of strength training, but rarely do people mention the fact that many gym accidents are completely preventable with common sense. About eight years ago I was working as a personal trainer at the YMCA in San Francisco, CA. During my shift on the floor, I noticed this one individual would leap off their treadmill while it was running a full speed to go to the water fountain. I told the floor manager about this and she told me “don’t worry about it; they do it all the time”. Not wanting to cause any drama since I was the “new guy”, I shrugged it off. As if it were some kind of premonition, a woman about 70 years young, listening to a Walkman (what we call ipods today) approached the machine a few hours later (I wouldn’t believe it myself if I weren’t there). Without any idea it was running at full speed she stepped on the machine and I am sure you can pretty much guess what happened next. This poor woman stepped on the platform, flipped head over heels and smacked her head against the machine and the machine then threw her off onto. Needless to say, she was pretty banged up, her head cut open and pouring out blood. I ran over to help her immediately and was relieved when I see she was still alive. Not many 70 year old people can take such a blunt force to the head. We immediately rushed to the office with the manager who said it was fine and I explained what had happened and mentioned the fact that it could have been prevented if they had understood safety standards and enforced them. We patched up the lady and filled out an injury report. I gave the lady my contact information in case she needed me in the event of a lawsuit. This woman survived, but it could have been a lot worse, and gyms who demonstrate such negligence set themselves up for a major law suit. Now if I had a penny for every time I see someone leave a treadmill running full speed while they jump off to do something, I would be a very rich person, and you would be amazed at how many gym owners do nothing about it. It’s a lawsuit waiting to happen, not to mention the fact that people can be hurt by such negligence! But there is more from the safety files. Years ago I was at a WABDL powerlifting meet and the athletes were currently competing in the bench press. One of our team members was up on the platform and started to perform their bench, and as they approached lock out, the lifter ran out of steam and the bar fell. The bar nearly crushed the lifters skull, and the spotters saved his skull by only a fraction of an inch. Thankfully this lifter had professional spotters who saved this guy face, but what if this happened at your local gym. Do you think your local gym spotter would have pulled off such a save? Of course not, I was at the gym when these two guys were trying to max out on the bench press. Like many spotters, this guy was completely not paying attention when his friend un-racked the barbell and started to lower it. The weight was far too much for this guy to lift, but his friend didn’t seem to notice because he was too busy staring around at everyone else when this guy dropped the weight onto his throat! Lucky for him a few trainers were paying attention and we ran over and removed the weight from his throat. He wasn’t seriously injured, but if he were alone, he could have been killed. But at least he would have only killed himself! During another safety demonstration, I was at a Golds Gym with a few friends while we were lifting. The next thing we hear is weights crashing. We look over and some guy who loaded up the curl bar decided he would just forget the collars and I am sure you can guess what happened next. I am not sure if he had too much weight on one side or if the weight just shifted, but he lost the weights, one side the weight slipped off throwing the other weights all over the place. It could have easily slammed anyone standing close by, but luckily the guy was standing there by himself! I hope you this drives home the point the fact that safety is very important when you are at the gym. If you think these are very rare and isolated occurrences, let me assure you that they happen far more than you realize. The good news is, most of the time you can prevent these accidents and stay safe by following a few guidelines listed below. Tips for staying safe: Always make sure any motorized exercise machine you approach is turned off. Do not listen to your ipod or other device until you verify this. Always shut off any motorized exercise equipment when you are not immediately using it. Always make sure you use a spotter during any exercise that can trap you under the bar or machine, and always pay attention when you are a spotter. I always keep my hands under the bar when spotting. Always tell your spotter what you want him/her to do and be specific. Do you want them to help you get the bar off the bench? Do you want them to help you get through your sticking point? Use those collars when you perform exercises that need them. Example, any type of exercise where the weights may shift, such as squats, curls, etc. Those collars are there for a reason! Never use a machine without first learning how to use it. Machines have many moving parts and it’s not common to get your fingers crushed in the machine. Make sure you put your hands on the handles! Always un-rack your weights when you are done and make sure you put them back on the weight holders. Keep your work out area clean and free of messes. Don’t leave your bags, clothes, etc. lying around where others may fall over them and get injured. Never load of the bar with more weight than you can lift if you are just getting started. Slowly increase weight as you go. Familiarize yourself with any machines you attempt to use before loading them weight weights. Many of these items should be basic gym safety standards, but unfortunately most gym owners don’t seem to care about safety, so you have to take some proactive measures. If you have more safety suggestions, feel free to add your own to the comments.
  5. Secrets To Creating A Personal Training Business Card That Clients Can't Miss or Resist.  In this article, we are going to cover how you can create a business card potential clients cannot miss or resist picking up.  As a personal trainer, your goal is to gain more clients. In order to gain more clients, you need to get their attention and keep their attention.  You may think a plane Jane business card is fine, but you would be wrong! You need a business card that separates your business card from every other one at the front desk.  Imagine you are a client looking for a personal trainer. You get to the front desk and notice an entire sea of personal trainer's business cards. Which one would you pick? The answer is yours if you follow the advice in this article!  I have seen it a million times. I walk into the gym and see the endless amount of personal trainer's business cards. They all look the same, and none stick out. Not a single one forces you to pick it up! I am going to show you how you can make your card stick out.  These Colors Make Your Business Card Stick Out Remember, before you can ever get a client to pick up your card, your card has to reach out and grab their attention. The perfect colors to achieve this are Yellow, Orange, and Red. According to many of the studies I have read on the psychology of color, Yellow is the first color your eyes see. Thinks of some popular logos like Kodak, Nikon, Ferrari, and DHL as examples.  Yellow is a great color to use to catch the attention of your potential clients and make your business card stand out. The other colors you might want to incorporate into your business cards are Orange and Red. Both will add a nice touch and increase your business cards visibility.  With the right color combination, your business card is ready to get noticed, but you need to ... Make Your Business Card Irresistible With A USP Okay, so you have their attention, great, but how to you get them to actually pick up your business card and read it? This can be done with a great USP. What is a USP? If you don't have one, you NEED ONE NOW! Your USP is your Unique Selling Proposition. It's what makes your business different. It's what makes your business unique.  Your USP should address a specific need of your ideal client. It should benefit your ideal client.  For example, are you able to help your clients lost 2 lbs of weight a week? Or can you help your clients gain two pounds of muscle a month?  You can throw your clients over the edge with something like "Lose 20 lbs in 3 weeks ... guaranteed" or "Lose 2 lbs a week ... ask me how". Of course you have to be able to deliver on your promise!   Or maybe you are the only personal training your area with a degree, so you highlight this and state how it will benefit your clients. Perhaps you are the only registered dietitian in the area, so you highlight a "free diet program from a registered dietitian".  As you can see, you can some up with any number of USP's.  On a business card, the USP has to also be very short, unlike a normal advertisement. So you have to focus on making it both unique and short. Not an easy task.  Here are some simple steps to help you create your very own USP: Write down a list of your ideal clients needs and desires. Write down a list of all the benefits your personal training services offer that meets those needs and desires. Write down a list of your competitors benefits for those same needs and desires. (Chances are, they won't even list them and you will own the market after you do this.)Find the benefits of your service that your competitors do not offer. From there make a list of your USP and test them! Test, test, and test some more! You cannot skip the testing if you want to find the one USP that sticks out.  Testing Your USP Until You Get One That Kills The Competition Testing your USP is super easy. All you have to do is make a few different business cards with different USP's. From there, you add a small card code that is unique to each set of cards. For example, USP 1 code 2213, USP 2 code 2344, etc, etc.  You can either put them all up on the counter with different holders, or swap them out every two weeks and see which ones bring in more clients, or mix them up into a single holder. Just make sure you have equal amounts of each. When a client calls you, make sure they give you that little code and start keeping track of which codes are causing the highest response rate.  This will give you reliable proof which card is working. You can also test different color combinations, but don't do this at the same time. Reason being, you won't know if it's the color or the USP that is making the difference! In the next article I am going to talk about how you can make your business card a sticky business card. This means a card that anyone who picks it up will not want to throw it away at the first trash can they come across. It will stick to their fingers like glue and they will put it in their wallet.  It's great to grab the attention, but you also have to make sure you they keep it! I will also teach you how you can increase your response rate from your business cards.  So now it's your turn, please use the comment section below to leave a comment or to add your own suggestions. You have to register to comment, but it only takes about 2 minutes to do so. 
  6. For those who would like to make your own elderberry syrup to help you fight the flu, here is a simple recipe to follow.   First, purchase some dried organic elderberry from a reputable source.   Remove any pale or unripe looking berries, and stems. This will remove the bitterness and mildly toxic berries.    Simmer in a little water for about 30 minutes, this will also reduce toxicity.   Lightly mash up the berries and water and strain.   Add some honey or sugar to taste and now you have your very own elderberry syrup.   Store in a refrigerator, and it should keep for a few months.
  7.     Advocare SLAM Energy Drink Do you hate it when you are too tired to hit the gym? What if there were a product that could quickly pick you up? Quick glance at the benefits:   Conveniently packaged. Can easily take it with you anywhere.Loaded with vitamin B-12.Added amino acids. Great for muscle building.Caffeine. Safe and effective energy booster.Sugar Free. No extra calories and great for low carb diets.Sustained Energy. Maintain energy throughout the day.I found a product I think you will like. As a personal trainer for more than 20 years, I know what it's like to lack energy. I know it feels when you are groggy, tired, and just plain lazy. Wouldn't it be nice to have a quick shot that can quickly pick you up? Advocare SLAM is an energy drink. It's designed to give you a boost of energy when you need it. I have found that it delivers on that promise. Looking to buy some SLAM NOW? Click here to order SLAM Now: https://www.advocare.com/150316032/   Get a free sample while supplies last I am looking for honest reviews of this product. While supplies last, I will send you one free sample. Supplies are severely limited, and you are limited to one per person. To get your free sample, simply join the forums and PM me your contact information. You must reside in the USA, be at least 18 years old. Why am I giving away free samples? What's the catch? I am considering becoming an Advocate distributor. I already signed up, but I need your help before I can move forward. All I ask for in return is your honest feedback about the product. I cannot sell a product unless I know people find it useful and helpful! I need honest feedback from normal people. Why should you hurry? Because supplies are very limited and I will be sending them on a first come basis.
  8. I love to read anything and everything related to health, fitness, strength training, etc, and with my new Kindle Fire, it’s easier than ever. From time to time I come across something that just screams out for a rebuttal, and this just happened to me this morning while reading "Advances in Functional Training" by Michael Boyle. In the first chapter, under the section regarding technique and decreasing injuries, he makes the following statement, “If you bench press, no bounce, no arch. Never compromise. As soon as you allow one athlete to cheat or not adhere to the program, others will follow”. Is bouncing and arching really cheating? Michael goes on to state “They cheat to lift more weight. Lifting more weight feeds their egos. Once you allow it to happen, cheating is very difficult to stop”. The first problem I have with this statement is the fact that Michael Boyle does not define cheating and makes a sweeping generalization regarding arching, bouncing, and cheating. But the fact is, it really depends on what’s the goal of the athlete. For example, if your goal is to compete in Powerlifting, arching is not cheating in any shape or form. It conforms to the rules of the game and is actually used in order to decrease incident of injury and increase the amount of weight lifted, which is interesting because this was written under the subject of decreasing the incidence of injury. Let’s first cover the reason why many Powerlifters and athletes may arch while bench pressing. First, it shortens the stroke, which means you can lift more weight. More importantly though, it decreases the stress placed on the shoulder joint, which is a very weak joint compared to the elbow joint. Arching the back reduces the range of motion placed on the shoulder, avoiding the most dangerous portion of a “traditional” bench press when the elbows are far out to the sides and the joint is put under tremendous stress. One would think that Michael Boyle would recommend a good arch if his goal is to decrease the incidence of injurty, but he somehow tries to suggest its cheating and may lead to more injuries. Arching your back while bench pressing is just good technique and allows the athlete to train safer, and with more weight. That is a win/win in my book! But what about bouncing? In regards to bouncing, this also depends on the training goals. Again, we lack the definition of what determines bouncing, but a slight bounce may be needed when you are training the stretch reflex or incorporating pliometrics into your training routine. I would agree that bouncing the weight off your chest for no other reason than to lift more weight is probably a bad idea, but performing a very quick muscle reversal during your training can be beneficial when applied appropriately. Pliometrics is based on very rapid changes in direction when exercising and is used by many athletes to improve their skills. What about pausing at the bottom before lifting the bar? Michael Boyle goes on to mention how he has his athletes pause at the bottom of a lift, and how it will somehow humble the athlete. This sounds plausible, but once again I believe the logic is faulty, and may even increase the incidence of injury rather than decrease it. First, pausing at the bottom of a lift eliminates the stretch reflex, therefore losing any kinetic energy in the tendons and ligaments. In addition, pausing at the bottom of an arch-less bench press puts tremendous stress on the shoulder joint while at its weakest position during the bench press. It also allows the muscle time to relax before you start the lift! If injury prevention is the goal, I would think you would want to spend as little time in the weakest position as possible, unless you were intentionally attempting to strengthen the joint at that angle. But what about the humbling affect? I have to disagree again with this assertion of a humbling affect and would label it as building a psychological barrier. A psychological barrier can be very hard for an athlete to overcome, and why anyone would want to voluntarily build one is beyond me. This would be similar to having an athlete facing their greatest opponent and having to face them with an intentional handicap. Anyone who has been in a situation where you lose to an opponent and had to face them again knows how hard it can be to overcome such a defeat. The same happens when you are lifting weights. This is why I specifically avoid pushing any athlete on a day where they may not feel 110%. I have just started reading this book, but what was written in that section hit me so hard that I felt the need to post a rebuttal. Michael Boyle mentions West Side Barbell in the book, but I wonder if Louie Simmons or Dave Tate has responded in any way. Regardless, I hope this might present another way of looking at this subject.
  9. Today's personal training tip is a sure fire method to getting new clients quickly. It's the holiday season, and who couldn't use more clients. Here it is, get a job working the front desk at your club / gym! There is simply no easier way to get clients! Who is the first person a members sees when they enter the gym / health club? It's great for networking, and guess who they ask when they are looking for a personal trainer? Yep, gym patrons will usually go straight to the front desk and ask the person working behind the counter if they know of a good personal trainer, and you can say you sure do, me! It's such a good way to gain clients that I would even offer to work the front desk for free in order to gain the one on one contact with the membership! There is literally no easier way to gain clients!
  10. There is a new fad sweeping across the strength training world called Autoregulatory Progressive Resistance Exercise, or APRE for short. This new fad suggests that one should tailor his or her workout program according to how he or she is feeling at that moment. Although the name suggests some kind of mystical training system, it’s very straight forward. So is this just a passing fad, or is Autoregulatory Progressive Resistance Exercise the real deal? Let’s sort it out! There was a recent study conducted on Autoregulatory progressive resistance exercise (APRE) in which the results seem to suggest autoregulatory progressive resistance exercise (APRE) produces better strength results than linear periodization. For those who don’t know what autoregulatory progressive resistance exercise is, it’s the idea that you train based on how you feel at that specific moment in time. If you perform a set of exercises and feel great, you increase the weight and continue, but if you feel like crap and perform poorly, you stop for the day or go easy for the rest of your workout. It’s really not new, but it seems to be getting a lot of attention lately, which is why I decided to write this article. So let me tell you how I use autoregulatory training with my clients. I have been using a type of Autoregulatory training with my clients for a long time, and with great results. Of course I don’t keep myself, or my clients, constrained to any rigid training system. Instead I will use a combination of different training systems depending on my clients specific goals, needs, and progress. I use autoregulatory training in my training by monitoring my clients daily progress and how they feel that day, but only after they warm up. I cannot tell you how many times my clients, or myself, have felt tired or worn out on a particular day only to set a new personal record. On the other hand, I also feel that if one fails at a weight they feel should be able to lift, they will usually develop a mental block regarding that weight in the future. I try to avoid this at all costs, so if my client is really feeling down in the dumps even after warming up, we will take it easy that day and may even attempt to avoid certain exercises in order to avoid developing any mental blocks regarding that exercise and weight, and come back to tackle it another day when they are feeling better. That is basically how I incorporate autoregulatory training into my programs. One problem I have with the study is the study in question seems to set Linear Periodization into a rigid training system. I guess there probably are a lot of people who follow a rigid linear periodization training protocol, but I know a lot of trainers who do not follow such a rigid linear periodization schedule. for those who do, perhaps this study will give them a good reason to go off schedule without having to feel guilty. If you are wondering how you can implement this type of training into your own training program, all you have to do is train based on how you feel that particular day or moment. Of course this really depends on what your goals are, but for instance if your goal is to increase your 1 rm bench press, you would simply perform your max days depending on how you feel that day. If you are feeling strong, you could go for a new max that day instead of being stuck performing a set of 5, or you could do like I will sometimes do and go for a new 5 rep max that day if you are mixing the two systems together. It just depends on your goals and what your feel is right for yourself or your client. Another option is to use all the different training programs at your disposal. For example, you can use linear periodization for a cycle, then some conjugated training, and then some Autoregulatory Progressive Resistance training, and then some other program, etc, etc, and of course you can even mix them up and have some fun. The main message to take home from this is to train hard when your feeling good and back off when your feeling down and in a rut, and don’t feel guilty about it. I am sure many of you have already used Autoregulatory training whether you knew it or not, but I hope this short article sheds some light on this topic which I am sure you will hear more and more about. The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes. Mann JB, Thyfault JP, Ivey PA, Sayers SP. J Strength Cond Res. 2010 Jun 10. [Epub ahead of print] Abstract Autoregulatory progressive resistance exercise (APRE) is a method by which athletes increase strength by progressing at their own pace based on daily and weekly variations in performance, unlike traditional linear periodization (LP), where there is a set increase in intensity from week to week. This study examined whether 6 weeks of APRE was more effective at improving strength compared with traditional LP in division I College football players. We compared 23 division 1 collegiate football players (2.65 +/- 0.8 training years) who were trained using either APRE (n = 12) or LP (n = 11) during 6 weeks of preseason training in 2 separate years. After 6 weeks of training, improvements in total bench press 1 repetition maximum (1RM), squat 1RM, and repeated 225-lb bench press repetitions were compared between the APRE and LP protocol groups. Analysis of variance (ANOVA) and analysis of covariance (ANCOVA) were used to determine differences between groups. Statistical significance was accepted at p </= 0.05. Autoregulatory progressive resistance exercise demonstrated greater improvement in 1RM bench press strength (APRE: 93.4 +/- 103 N vs. LP: -0.40 +/- 49.6 N; ANCOVA: F = 7.1, p = 0.02), estimated 1RM squat strength (APRE: 192.7 +/- 199 N vs. LP: 37.2 +/- 155 N; ANOVA: F = 4.1, p = 0.05) and the number of repetitions performed at a weight of 225 lb (APRE: 3.17 +/- 2.86 vs. LP: -0.09 +/- 2.40 repetitions; ANCOVA: F = 6.8, p = 0.02) compared with the LP group over the 6-week training period. Our findings indicate that the APRE was more effective than the LP means of programming in increasing the bench press and squat over a period of 6 weeks.
  11. Elderberry, nature's cure for the flu? Did you know there was an herb which may be better than Tamilflu in the fight against the flu virus (3)? Elderberry (Sambucus nigra) is a natural herb which can be bought any health food store and has the ability to actually block the flu virus from entering and infecting your cells (1). In addition, Elderberry will greatly reduce the length of your Flu illness if you already have the flu (2). I have been very interested in Elderberry after I read a few studies on the topic of Elderberry and the flu virus (even H1N1), and also intrigued by how few people have ever heard of Elderberry and it's ability to treat the flu, and possibly other viruses as well. Before I go over the actual clinical trials and science behind Elderberry, let's step back and cover some of the basics. The fact that Elderberry is an excellent treatment for the flu is nothing new, but what is new is the method in which it might inhibit the influenza virus from infecting host cells, at least in vitro. In the past it was speculated that Elderberry may boost the immune system, and it was believed that it was this immune system boost which helped fight off the flu virus. Although this sounds wonderful, one problem with boosting the immune system is the possibility of Cytokine Storms. The Cytokine Storm is one of the ways in which the flu virus can over stimulate a healthy immune system and can kill a perfectly healthy person. What happens is the Cytokines signal immune cells which are the used to fight off whatever is infecting the body. So far so good, and this is what your body is supposed to do, but when your immune system is over stimulated, you may trigger a Cytokine Storm. Simply put, the Cytokine Storm is the over production of immune cells which can wreck havoc on the tissues and organs, especially on the lungs. So what does this have to do with Elderberry? To get back to the recent study on Elderberry (1), the benefits of Elderberries method of inhibition, the prevention of the virus from entering host cells, and not an immune system boost, should become clear. If indeed Elderberry's method of action is the ability to block the Virus from entering the cells, and not an immune boost, the possibility of a Cytokine Storm seems to be a non-issue! In this article I have thus far concentrated on Elderberry and influenza, but there is also research which suggests that Elderberry is also effective against other types of viruses and the common cold (5). I wanted to focus on influenza due to the amount of research in this area. Up until this point, I have also avoided using my own personal experiences with Elderberry, but I will give you a brief overview of my own personal experiences. I, along with my oldest daughter, have been using Elderberry for about a year. We start taking them at the first sign that someone is sick around us or in our family. My wife is breastfeeding so she doesn't use it, and we don't give it to my youngest daughters (6 and 2). Over the last year I, nor has my oldest daughter been sick at all. Of course this can be a coincidence, and there have been other years in the past where I didn't get sick too often. My other two daughters and wife have all had a few colds this year, but nothing severe. Again, I will not give Elderberry all the credit because I have had other years in which I went the entire year without getting sick while the whole family were ill. On the other hand, my oldest daughter has been around a lot of sick kids in school, and has yet to get ill herself. One thing I do know, if anyone gets sick in my house with the Flu, I will be using Elderberry. I hope you found this article informative. If there is anything that needs to be corrected, please let me know. 1. Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Roschek B Jr, Fink RC, McMichael MD, Li D, Alberte RS.Herbal Science Group LLC, 1004 Collier Center Way, Suite 200, Naples, FL 34110, USA. 2. J Int Med Res. 2004 Mar-Apr;32(2):132-40. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections. akay-Rones Z, Thom E, Wollan T, Wadstein J.Department of Virology, Hebrew University-Hadassah Medical School, Jerusalem, Israel. 3. Elderberry Fights Flu Symptoms 4. Phytother Res. 2010 Jan;24(1):1-8. A systematic review on the sambuci fructus effect and efficacy profiles. Vlachojannis JE, Cameron M, Chrubasik S.Department of Orthodontics, Columbia University, 630 W 168th, NYC, NY 10032, USA. jec2142@columbia.edu 5. Altern Med Rev. 2007 Mar;12(1):25-48. Colds and influenza: a review of diagnosis and conventional, botanical, and nutritional considerations. Roxas M, Jurenka J.Thorne Research, PO Box 25, Dover, ID 83825, USA. m.roxas@comcast.net
  12. This article is going to focus on clinically proven methods for treating erectile dysfunction (impotence) in men. I will add all references at the end of the article for further reader research. If you are dealing with Erectile Dysfunction, you should seek medical attention in order to rule out serious causes. This article is for those who have ruled out serious causes and who are looking for natural cures for erectile dysfunction. L-arginine glutamate and yohimbine hydrochloride: In one study (1), the studies subjects were given 6 grams of L-arginine glutamate and 6 mg Yohimbine Hydrochloride. This study concluded that this ” combination is effective in improving erectile function in patients with mild to moderate ED. According to Prescriptions For Natural Cures, the authors state that L-arginine itself is also a great treatment for ED and suggests a dosage of 1,000 mg a daily, which should be taken on an empty stomach. Korean Red Ginseng: Korean Red Ginseng has been shown to be effective in treating mild to moderate ED. The subjects received 1,000 mg of Korean Red Ginseng three times a day during the trials. (2) Other studies also have found the same results. (3) (4) DHEA: This supplement should be taken if your levels are shown to be low, and you should take about 20 to 50 mg a day under the supervision of a doctor. (5) The following I could not locate any research on, but found them in various natural remedy books and figured they were worthy of mention. Potency Wood (Muira Puama): Take 500 mg three times a day. Oatstraw: Take 200 mg three times every day. 1. Eur Urol. 2002 Jun;41(6):608-13; discussion 613.Efficacy and safety of a novel combination of L-arginine glutamate and yohimbine hydrochloride: a new oral therapy for erectile dysfunction.Lebret T, Hervé JM, Gorny P, Worcel M, Botto H.Urology Department, Hopital Foch, Suresnes 92151, France. lebret@worldnet.fr 2. Asian J Androl. 2007 Mar;9(2):241-4. Epub 2006 Jul 11. Study of the efficacy of Korean Red Ginseng in the treatment of erectile dysfunction.de Andrade E, de Mesquita AA, Claro Jde A, de Andrade PM, Ortiz V, Paranhos M, Srougi M.Sector of Sexual Medicine, Division of Urological Clinic of Sao Paulo University, Sao Paulo, Brazil. enricoandrade@uol.com.bram KY, Ahn TY.Department of Urology, University of Ulsan College of Medicine, Asan Medical Center, Seoul, Korea. 3. J Urol. 2002 Nov;168(5):2070-3.A double-blind crossover study evaluating the efficacy of korean red ginseng in patients with erectile dysfunction: a preliminary report.Hong B, Ji YH, Hong JH, Nam KY, Ahn TY.Department of Urology, University of Ulsan College of Medicine, Asan Medical Center, Seoul, Korea. 4. Int J Impot Res. 1995 Sep;7(3):181-6.Clinical efficacy of Korean red ginseng for erectile dysfunction.Choi HK, Seong DH, Rha KH.Severance Institute of Andrology Research, Yonsei University, College of Medicine, Seoul, Korea. 5. Urology. 1999 Mar;53(3):590-4; discussion 594-5.Dehydroepiandrosterone in the treatment of erectile dysfunction: a prospective, double-blind, randomized, placebo-controlled study.Reiter WJ, Pycha A, Schatzl G, Pokorny A, Gruber DM, Huber JC, Marberger M.Department of Urology, University of Vienna, Austria. Disclaimer: ALWAYS seek professional advice before using ANY remedy on this site. If you use any advice on this site, you agree to first talk with a medical professional before hand and will hold Your Online Fitness harmless. This information is for educational purposes only and is not to be construed as medical advice.
  13. "Living Low Carb" is a decent book on the low carb diet, but I didn't feel it was as impressive as "Why We Get Fat" by Taubes. Living Low Carb", written by Jonny Bowden covers many aspects regarding living low carb, but some of the information seems to conflict with what Taubes says in "Why We Get Fat". Living Low Carb discusses the history of the low fat diet much like Why We Get Fat, but doesn't seem to go into detail as much as Why We Get Fat. In addition, Living Low Carb is a book which focuses on how to diet using Bowdens low carb method, and suggests eating plenty of fruits and vegetables, unlike Why We Get Fat which pretty much says we don't need to eat many fruits and vegetables and then goes on to explain exactly why. Taubes seems to be the only author willing to state unequivocally that one needs not eat vegetables and shouldn't eat fruit, but goes on to say it's okay to do so if one wishes too. On the other hand, Bowden says we should eat all the fruits and vegetables we want. Living Low Carb does offer some great information on the top low carb diet plans and gives enough information about each diet plan to allow you to decide which program you might want to try. I believe this is the highlight of the book as you can quickly reference many of the most popular low carb diet plans and quickly get information related to those diets. This would be great for anyone in the fitness field who may be asked about these different programs by their clients. In addition, Bowden has an excellent frequently asked question section in his book that would be great for anyone new to the low carb diet. If you want to know how to get started on Bowdens low carb program, you cannot go wrong with this book. It's easy to read and written in a fun to read manner. This is where Bowden's book shines over Taubes as Bowden has a more impressionable writing style that makes you want to continue reading. The bottom line with this book is that it's a good book to read if you want a primer on low carb diets and want to bypass the in depth coverage offered in Why We Get Fat.
  14. Day 12 of my low carb eating plan and today I discovered the In N Out Burger, Protein Style! With only 11 carbs, it seriously hit the spot today, and I had no idea a burger without a bun could be so tasty! Definitely cured my craving for a burger! Since I didn't get any replies to my request for low carb recipe sites, I wanted to share with anyone who may read this a great source for low carb recipes. Check out this low carb recipe site for many great low carb recipes.
  15. I confess, I was once a proponent of the calories in vs. calories out myth. I repeated the mantra like every other personal trainer I know. The sad part is, this myth places the blame of being overweight directly on the person who is overweight. The fact is, it's NOT YOUR FAULT! If you have been beating yourself up over being overweight and eating too much, STOP!  You have been lied too. You have been told to eat things that make you fatter! Let me back up for a second and clarify my position. Of course we are all responsible for the food we put into our bodies, but what if our government, doctors, health professionals have all been telling us to eat foods that actually make us fat? Sounds crazy right? But what if it were true?  Before I continue on, let me briefly explain the calorie in vs calorie out concept. The myth goes like this. The more calories you eat, the more calories your body will store. The more you expend (through exercise or other means), the more weight you will lose. In other words, the more you eat, the fatter you get, and vice versa. In addition, the more you exercise, the thinner you will get, and vice versa. Sounds plausible, but what if it didn't work that way after all? I am going to show you why this is indeed a myth.  Fact, most doctors do not take a single course on nutrition! This is a known fact, and it's 100% true. So when a doctor tries to advise regarding nutrition, please remember this little fact. Perhaps you can ask if he or she has taken any nutrition courses in their training.  So we are told to eat foods that make us fat. We have all heard the so called professionals telling us to eat more carbohydrates and less fat. We have all heard it! But there is one little fact you should be aware of ... Eating Carbohydrates Causes Your Body To Store Fat And Prevents Your Body From Releasing Fat For Fuel! If you have never heard this, you may think this is a controversial statement, but in fact, it's well known. When you eat carbohydrates, your body releases insulin. Insulin causes your body to store fat. If that weren't bad enough, it also prevents your body from releasing fat to be used as energy! So when you consume the popular high carbohydrate, low fat diet, you are causing your body to store fat. It's making you fatter!  In addition, your body is not able to release fatty acids to be used as fuel.  So what about the calories in vs calories out myth?  Calories In != Calories Out In order for the calories in vs. calories out theory to hold true, every calorie you eat would need to be stored when you eat it. But we know this is not always the case. Without the presence of carbohydrates, your body will not release a rush of insulin. This means your body will not start storing calories as energy. It will also not hold your current fat hostage.  On the other hand, when you do eat carbohydrates in large amounts, your body will release a rush of insulin and cause your body to store fat and hold your current fat stores hostage. This is a known fact, not controversial.  In a study in diet and macro-nutrient content, one of the study authors states "“What you eat makes quite a difference. Just counting calories won’t matter much unless you look at the kinds of calories you’re eating.” Source Therefore, without the presence of insulin, your body is not storing the calories you consume.  An interesting fact you may not know is that your body can live without carbohydrates! You cannot survive without protein and fat!  So please stop beating yourself up if you are overweight. Learn how to eat properly, the foods that will not make you fat, and you will finally reach your weight loss goals.       
  16. Q. From Courtney: I am a 23 year old girl and I weigh about 125 lbs. I am currently doing a combination of weights, cardio and diet to lose overall body fat. However, my main goal is to achieve a smaller waistline which I am targeting every other day with an intense ab workout. Unfortunately, I have been noticing that my waist seems to be getting wider or thicker. Is this a result of exercises I am doing or is it because I am predisposed to have a square figure. Is there anything that is known for slimming and toning rather than bulking. A. An intense ab workout will not help you attain your goal of a smaller waistline. This is again using the mythological belief that you can spot reduce fat, which you cannot. As for slimming and toning vs bulking, you get slimming and toning through a decrease consumption of calories while you get bulking from a increase consumption of calories. Your abs may be getting thicker and wider due to the increased muscle mass in the region from your “targeted” ab training. You are building the muscle under the fat. Drop the ab routine and only work the abs as part of your total routine. My book focuses on this very issue and should be available later this month. Q. From Jackie sent on: i want your help bob, my current workout is to cycle fo 50 minutes, how many calories should i eat to lose weight and still help maintain a healty diet. i have asked this question to you three times but you haven’t responded, PLEASE RESPOND THIS TIME PLEASE I NEED YOUR HELP!!!!! A. Hi jackie, I have answered your question but not directly because I need your current body weight in order to give you a correct answer. E-mail me your body weight and I will give you an estimate. Q. From Michael sent on: i’m 14 years old and i can bench press 260 pounds. i want to be able to max out at 280 before football season but i only hav a month. wat do u think would be the best routine. i already take protein shakes and hav been thinkin bout taken creatine again b4 football season A. Why do you want to bench press 280 by football season? First I would need to see your form. I could easily increase your weight by 20 pounds if your form is incorrect. Q. From Katherine sent on: I have a problem with my knees (they dislocate from time to time, and all I’m ever doing is walking). Because of this, I am afraid of doing excercises that involove bending the knees. Do you know of any excersices I could do that could maybe help me lose wait and burn up some energy without much leg usage? (I’m about 5’8″ and 165 lbs currently). Thanks! A. Have you had your problem diagnosed by a competent specialist? Many of these problems can be corrected with strength training. I have actually had excellent results with my clients with knee problems. I would suggest seeing a specialist and a competent training to help you correct this problem. Q. From William sent on: I have a problem building my trapezius, would you please recommend some good exercises to resolve my problem. A. A good exercise for this muscle is the shoulder shrug. Q. From Ann sent on 6/30/2003: I have had to stop excercising for about 18 months due to anemia and am now back to the gym. I’ve been going to the gym 4-5 days a week since Dec. 28 with only a 2 week break due to illness, obtaining NO RESULTS. I got so desperate, I even signed on with a personal trainer who has me doing a circuit for 30 minutes followed by weight lifting for 30 minutes. We work multiple body groups during this training and I am exhausted afterwards..still, nothing, I haven’t even lost a single pound with all of this. When I come to the gym I work and push myself hard. My heart rate during aeorbics is generally around 170-180 and I do 45 mintues on non-weight days (I am 47) Is this just aging and 162 lbs. (god help me) is the best I can do? I am getting discouraged. I realize I am probably gaining muscle but my clothes fit the same and I see NO reduction in body fat (mostly around my stomach area). A. First of all, get rid of your personal trainer. Circuit training is not a very good method for fat loss. Next, drop the 45 minutes of aerobics. If you over-train, you will also not see any progress. Stick with 4-5 days a week and relax on your off days. Rest is as important as the exercise! Next, how is your diet? What type of anemia did you have? Have you corrected the deficiency? The next place to look is at your diet. Are you eating too many calories? Here is what I would recommend for exercise. 4 days a week of light weight training and low intensity interval training. I am assuming you are a beginner to strength training and exercise. Increase the intensity every 6 weeks. So start with 3 sets of 15 for 6 weeks and then increase to 3 sets of 12 for six weeks, then 3 sets of 10 for six weeks then change all your exercises around and do it again. Do this for a year or longer until you have build a good foundation to increase the intensity further. For the interval training, increase the intensity as you are able to. Please check the article archives for information on interval training. Q. From Kemi sent on: could you please tell me which excercises are good to improve/keep firmness of my breasts? No hardcore workout routines please, just easy daily “habbits” Thank you very much A. Firmness of your breasts eh, that depends no many variables. Since breasts are mainly fat, it is hard to give you a routine to keep them firm. As gravity takes its toll and your skin begins to stretch, you will have to resort to surgery to keep their firmness. What you may be able to do is build the muscle under the fat which can have a tightening effect. You could do this by performing some push-ups daily. Is that non-hardcore enough? Q. From Tekila sent on: Well I didn’t know what category to put my question under so i just put it in exercise. I want bigger boobs and a bigger butt. Are there any exercises that i can do to achieve either one? A. This category will do fine Tekila. For your butt, you can perform exercises to increase the muscle mass in the area. Since you butt region has a lot of muscle, it would be possible to increase muscle mass in the area and increase the size of your butt. How much will depend on your genetics. As for bigger boobs, boobs are fat, so you will need to increase the amount of fat in the region. You can try to increase your calorie intake, but there is no way to know for sure where your fat will be stored. The only sure way to increase your boob size is through surgery. Q. From Shira sent on: I’m 16 years old, weigh 110 lbs, and I look very muscular. The only problem is my love handles. Now I know it’s imposssible to spot reduce fat, but is there an excercize that concentrates on love handles? Maybe some type of sit up or something? Thanx. A. Love handles are fat so there is no exercise that can concentrate on the love handles. There are some exercises for that region though. Side bends and Russian twists are good exercises for the region. Q. From Mac on: if someone is looking to get rid of love handles and is looking to getting a flat stomach..wat r the best workouts to do?,preferably exercises that can b done at home A. The best exercise would be performing some sprints at your local track. Q. From Jenny: I am 24 years old, 5’7 I weigh approx. 124 pounds, I had abdominal surgery in april of last year, and never had “belly fat” before that time period, I dont eat alot of junk, the occasional ice cream, but mostly Im a fruit and veggies person. I have about 5 pounds (it feels like) of fat on my stomach area. I am currently doing crunches, 100 per day before bedtime, 20 push ups (for strengthening), and some other abdominally geared excerises, but mostly I do the crunches for the abs. My Q: I feel like there has been a change in my stomach area, but not much of one, ive been at it everyday (not skipped once) for 3 weeks. AM I beating a dead horse? I know the crunches will build my muscle, but will the fat eventually burn off? Thank you. If not is there another excerise I can do? I am commited to this. Sorry this was so long, I just wanted you to better understand my situation, so you could help me. A. You must get out of your head that you can spot reduce fat. It is impossible to spot reduce fat. You could increase to a 1000 crunches a day, but you will not spot reduce fat. If you want to lose that fat, than perform some HIIT training 4 days a week, along with some weight training. Q. From Tiffany: I weigh 280 and I am 17 years old I was on the depo provea every since i was 13 i recently got off about 6 mos ago and i need all i can with your advice to loose 130pounds please help me as soon as you can Thanks A. Tiffany, it is not hard to lose the weight, but you must control your diet. You must pay special attention to making sure you eat healthy foods. Try to eat 5 small meals a day. Now, for exercise, you should start performing some weight tanning. For HIIT training, I would suggest three times a week for now. Q. From Nadia: how long does it take to lose weight on treadmill, how long do suppose to stay on there like how many minutes. Can you like send me some information on it A. You can like perform some HIIT training. Check the article archives for information on HIIT an other interval training methods. Q. From Don: Thanks for all theinteresting information on your site. Can you tell me the typical body fat percentage I need to see a washboard stomache. I have dropped about 40# in the last year and the side abs are starting to show but I wonder how much more I need to lose to get the middle abs to show. A. Don, this depends on a certain extent on where your body stores fat. But if you get to around 8 % body fat, I will guarantee you will have visible abs. You should also be working the Abs hard to increase their mass. Q. From Elijha: Hi I´m Elijah am 17 and 5’4′ I,ve been been doing weight lifting for a year and since i started i’ve only gown about 2cm, can weight lifting stunt my growth?? I lift wieght i can endure 10 reps, is this too much weigth for my age? what exercises should I not do? is there any excercises that will help me reach my maximum growth? A. No, weight lifting will not stunt your growth. Please read my article “common fitness myths exposed”. Q. From Nicole: I am a 15y/o female in high school i am about 5’6 and weigh about 125 and i have cellulite on my thighs and butt is there anyway for me to get rid of it and fast. but i dont want to use creams only excercises. i am very active in sports and i just dont know why i have this. A. The only way to get rid of cellulite is the same way to get rid of any fat. You must lose fat overall. The fastest way would be through HIIT training or sprinting at your local track. Don’t waste you money on snake oils like cellulite creams, they are a waste of money. Q. From Jeff: I want to start exercise and put on some muscle. However, i cannot afford for a membership. So, can u suggest any ways that i can exercise myself at home? Thx~ A. Pull-ups, sit-ups, push-ups, and other body resistance exercises are good exercises when you do not have access to a gym. Also try sprinting, sprinting up stairs, etc. Q. From Bob: When replacing weight with muscle through weight training and exercise, will that cause you weight to increase if everything else remains the same? I guess another way of putting it is: Does fat weight more than muscle or vice versus? Thanks for your response. A. Muscle is denser than fat, and therefore it one pound of fat takes up more room than one pound of muscle. I hope that answers your question. Q. From Alice: In response to you, I live in San Francisco Bay Area-specifically, Berkeley, CA. I need someone to show me the correct form for performing squats. Yes, I am willing to pay a trainer. Thanks for your input! A. Alice, I have a few clients in the Oakland Hills. If you are interested in a personal trainer, e-mail me and we can discuss it further. Q. From Danielle: what streches could i do for lower and upper back problems and any execiseS that would be useful. thank you. A. There are a ton of stretches you can do for the lower and upper back. Any type of toe touching will stretch the lower back. For the upper back, hanging from your hands and holding a stable bar while leaning back will stretch the upper back. As for exercises, good mornings, romanian deadlifts, deadlifts, straight leg deadlifts, back extensions, etc will strengthen your back. Q. From Michelle: I have been doing walking tape excersises for 30 minutes a day which is 2miles for about 6 months now, I have toned and firmed up my body, but I don’t like the bulky look I havenow. If I quit doing the walking tapes, will I gain weitht? Thank you for your time!! A. Hi Michelle, the short answer is yes, if you cut back on your energy expenditure, you will gain weight. Is it possible for you to send me your picture so I can see what you mean by bulky? I would like to conduct a poll and see how many people also think you are bulky. You can cut the walking and start some slow long endurance jogging. Q. From Royce: what is the main purpose of the STANDING CLOSE GRIP EZ BAR CURL for biceps plz tell me in detail A. What kind of stupid question is this. Any type of bicep curl is to work the biceps. What kind detail are you looking for? If this is a serious questions than I apologize, but I cannot see how this could be a serious question. The part that really gets me is the detail part. lol, what kind of detail are you looking for lol. Q. From Kathy: I am a petite female I weigh about 130 pds. I workout on a regular basis by running and pilates. Recently I purchased a weight lifting set. Iwouold like to know what is the fastest way to tone the back of my arms? A. OK Ill hold my fingers back about the pilates, but the best way to hit the triceps is with any number of tricep exercises such as close grip bench press, dumbbell kick backs, etc. Q. From John: I see the terms ‘superset’ and ‘triset’ used very often in workout routines. What are the definitions of these terms? A. Hello John, A superset is the alternating of two exercises back to back. For example, you would perform 1 set of 10 reps of bicep curls, and then without resting you would perform 1 set of 10 reps of tricep pushdowns. Tri-sets are the same thing but with three exercises back to back. Q. From Jordan: Whats the difference between lifting 75% of your max like 3 reps of 10 and then lifting 90% of your max as many times as you can the do it it 3 more times and the last one whick is lifting 50% 3 reps of 50 or 100 time A. Jordan, do you mean 3 sets of 10 reps? The first difference is in the intensity. By training with lower reps and higher intensity, you are training for maximal strength. At 10 reps or 75%, you are training for more hypertrophy and strength endurance. At 50 or more reps you are training for endurance. Now, when you take specificity into account, each rep range will have a specific adaptation response on the body. The lower reps, higher intensity training will increase maximal strength. In addition you will affect the nervous system differently with each rep range. Since the body only adapts to the stress placed upon it, it will adapt according to how it is loaded. To demonstrate this, look at marathon runners and powerlifters. Can a marathon runner lift as much weight as a powerlifter? Can a powerlifter run as far as a marathon runner? Who would win each event and why? The answer lies in the specificity of training. Q. From Vicki vickimcfarlane707@hotmail.com: what is exercise? what can people get out of exercise? A. This is one of those questions where I really doubt the sincerity of the author, but being the nice guy, I will take time from others questions and answer it. According to Fitness: The complete guide “Exercise is the physical exertion of sufficient intensity, duration, and frequency to achieve or maintain fitness, or other health or athletic objectives.” What people get out of exercise depends on their exercise goals. If they exercise for health reasons they get lower a incidence of obesity, diabetes, and heart disease to name a few. In addition, exercise increases bone density, blood flow, joint stability, mobility, balance, and heart function. There are too many benefits of exercise to list. Please check out the fit-bit section of this website to see all of the health benefits of exercise. Q. From Sarah: I am 12 weeks pregnant and would like to excersice throughout my pregnancy … what would you recommend me doing for my legs and arms … and of course … my behind. Do you recommend swimming? I need to stay health to ensure myself of a easier labor. A. Hi Sarah, congratulations on your pregnancy. Since you are in your second trimester, you should avoid laying flat on your back while exercising, holding your breath, and high intensity lifting. Try to keep your body temperature around normal. You can perform curls, squats (light), and leg extensions, etc. There are a ton of exercises you can perform depending on the equipment at your gym. Swimming is also a good way to get exercise. Q. From Jennifer: Hi, I have been working out for about 15 years and I slipped a disc in my back. Every time I feel like I am making progress my back goes out. I am trying to build some muscle. I know I am doing the exercises right and I am stretching constantly. My hamstrings get so tight that they pull on my back. Do you have any advise for me about how to concur this problem? Thank you for your time, A. I would concentrate on strengthening your back with some light good mornings, straight leg deadlifts, extensions, etc. Start out light and progress to lower reps and heavy weight over time. In addition, keep your hamstrings limber by stretching a few times a week. Q. From Tiffany: what exercises helps remove love handles? also, unlike most people i have huge calves but my waist isnt that big, what can i do to make my leg size smaller? A. In order to remove your love handles, you will need to lose more fat overall. IT IS IMPOSSIBLE TO SPOT REDUCE FAT, SO NO MATTER WHAT EXERCISES YOU PERFORM IN THE AREA, YOU WILL NOT LOSE THE FAT IN THAT AREA! To make your calves smaller, perform some long endurance type of training, like long distance, low intensity bike riding. Q. From Robert: Hi there. I’m a 19 year old male. I would like to know the proper way to do push-ups. When we go down, we breathe in and when we push up, we exhale right? Do we need to be specific, for example, whether we need to use our mouth or nose to exhale or inhale? And do our stomach needs to tight all the time when we do push up? Are there difference between the way a male do push-ups compared to female? When we stretch, do our stomach needs to be tight? thanks a lot. A. You can just breath naturally if you like, or you can perform the inhale during the yielding portion exhale during the contraction portion. Breathing also depends on how may reps and how heavy you are going. You should remain tight both in the stomach as well as in the glutes, lets, etc. Male and females and perform the push-up the same way. Keep your stomach and all your other muscles tight when you are doing your push ups. Q. From Jolynn: what are the benefits of a seated leg press at 45 degree andle, as opposed to using the flat bench leg press while lying flat on back? A. I am not quite sure which flat bench leg press you are talking about. Do you have a link to a picture of the flat bench leg press you are talking about? I have seen many different styles, but since I do not know exactly which one you are talking about, I cannot give you a good answer. Q. From Jen: I am 16 year old 5’2 and I weigh about 130 pounds. am I considered over weight. also waht would be a good daily excersise routine for a girl my age that does not envole weigh lifting. thanks A. Why are you avoiding lifting weights? You can perform some HIIT training if you want to lose some fat. You also have to make sure you are eating sensibly and avoiding the simple carbohydrates and hydrogenated fats. Q. From Grace: I’m the opposite of everyone. I’m 5’7″ and weigh 160. I know I’m big boned but the thing that really bothers me is that I have a lot of muscle mass. I want to excercise but yet I don’t need to bulk up any muscles. Especially my calves. Is there anyway I can decrease my muscles without effecting my health? A. First of all, you will not bulk up unless you are taking in a lot of extra calories. You can burn the muscle by performing a lot of cardio while on a low calorie diet. Q. From Falak: hello bob, my name is falk and i am 5.2 feet tall and 14 years old and i weigh 100 lbs. i want to increase my muscle mass significantly over the summer could u hlp me? and I also want to get taller can you help me with that too? A. I can help you with the muscle mass, but with getting taller…well, that is predetermined by your genetics. The one thing you can do is make sure you eat enough good food to make sure you do not stunt your growth. For the muscle mass, you will need to eat a lot of calories and engage in a strength training routine. You will need to find someone to teach you how to perform the exercises correctly. It would be wise to hire a good personal trainer to take you through the exercises, but good trainers are hard to come by. Q. From Sarah: Hi Bob. I’m 19, 175 lbs, 5’7” I just started summer vacation so ive had time to pick up on my workouts again- i started out walking, and then jogging and now i jog about 30 min. to an hour everday and I do about 200 crunches a day. Ive also been eating pretty well- I dont eat out nearly as much, I’ve cut down on carbs, i stopped drinking soda and sugary drinks, and I’ve started to eat ONLY when I’m hungry. If I keep this up, approxamately how much weight do u think i could lose in the next 3 and a half months? I’d like to go down to 140-145 lbs. Is there anything I’m missing in my daily workout? Also, I’m a double D cup size and i’d REALLY like to decrease my cupsize. Can you give me SPECIFIC excercises that will do this- ive been told that bench press and other exercises will just increase their size. And is going down to a C cup (not particularily in a short time period like 3 months) a stretch? Thanx a lot! A. Your weight loss will be specific to your body, there is no way I can tell you how much you will lose. I would suggest HIIT training over cardio, and I would also suggest some strength training. You will burn more calories overall by strength training, so you should be weight lifting. You may be able to decrease your breast size by losing overall body fat. Breasts are fat, so if you lose more fat you will lose some in the breast area. As for bench presses increasing your bust size, I would never ask those people for exercise advice again. You can build muscle under the fat, but that would most likely have a tightening effect on your breasts. Breast reduction surgery is the most effective way to decrease your breast size, but I bet they will get smaller as you lose more fat. Why do you want to decrease your breast size? There are women out there who would love to have bigger breasts. Q. From Randi: I am currently rehabing my left knee after ACL reconstruction surgery. Have been an athlete my whole life and after years of lifting, playing sports and going to the gym, I would like to decrease my muscle mass in the thigh area. Due to surgery, my left quad as atrophied and I’m wondering what kind of excercises I can do to decrease the bulk in my right leg. Am 5-10, 160lbs. I appreciate any advice you can provide. Thank you. A. Why would you want to decrease the muscle mass in the right leg? What about building up the muscle again in the left leg? This surgery doesn’t mean you cannot partake in lifting again in the near future. Squats are actually one of the rehab methods after ACL reconstruction surgery. You aren’t planning on becoming sedentary are you? Q. From Chelsea: i really need help. im not that fat but need to loose some pounds but most of all i need to get rid of my broad shoulders please help me thanks A. What do you mean by broad shoulders? If you were born with broad shoulders, sorry, you will be stuck with them. You will lose some pounds by exercising and watching what you eat. Q. From Alison: Hi Bob… I am 26 years old and I had a baby 9 months ago. I have always been able to eat whatever I wanted and not gain wait until recently. If you looked at me you would think I am in pretty good shape, but I am what you call a “skinny fat”. I am trying to lose some fat and tone up a bit before my trip to Myrtle Beach in 8 weeks…is there still time?? I guess my real question is what’s the best diet plan to follow?? Is it stay within or below your recommended caloric intake?? Is it low fat?? Is it low carb?? Is it extra protein?? I am so confused that I just don’t know where to start. Also, is doing five days a week of 40 minutes of cardio enough to burn fat?? And if I weight train how many exercises per body part do you suggest in one session?? Sorry for all the questions, I just need a straight answer. Please help!!! A. Hello Alison, I would suggest you don’t fall for any quick fix diet plans. Try to eat a well balanced diet. Try to cut out the simple carbohydrates and hydrogenated fats and oils. You can stay at the same calorie intake but you should increase your activity level. I would suggest cutting back on the cardio and instead perform some weight training and HIIT training. Q. From Liz: I just read your article on HIIT and found it very interesting. I want to know how well it will work on a treadmill for the beginners training? What speed should I set it at for walk and jog? Thank you A. It will work very well if you are a beginner. The speed depends on the treadmill, start with a slow pace, and increase it slightly as well as the incline on the higher intensity phases. Q. From Chaaka: I am a very short woman with “soccer legs”. Specifically, my leg muscles bulge above and below my knees, giving my legs the look of an hour-glass. Although my legs are mostly muscle, I do not prefer the shape of my legs, specifically my thighs. What can I do to lose mass in these areas for a more feminine look, while still getting a good workout? A. Perform some low intensity cardio for about 30 – 60 minutes a day 4 -5 times a week. Also, make sure you decrease your calorie intake as well. Q. From Elvis: I would like to get into shape and i want to know whats the right way to go about it. I’m 6’1 and 230 pounds my upper body is really week and i want to get stronger and develope muscle.I would like to know what exercises and how many sets of them I should do. please let me know what i should do or anyother websites that would be helpfull. A. See my article titled “Beginners Guide To Building a Workout; The Foundation Building Routine”. Q. From Raechel: Hi Bob, i’ve been trying to tone my stomache up by doing sit ups and using a ab toner, is there any other method or exercise i should be doing as i feel this is not working. A. Do you have a layer of fat on your abs? If so, you must lose the fat before you will see any definition. Also, try some decline sit-ups with a weight. If you want to build muscle in the abs, train them as you would other muscles, ie. train them at 15 to 3 reps instead of 50 reps of crunches. Q. From Phil: IM 14 years old, 5’6″, and weigh 118 pounds. I have been doing an exercise routine for about three months now: 4 days a week I walk 2.5 miles at 12 mi/hour along with medium strength training. I have seen very good results in my arms shoulders and chest, but my midsection(with quite alo of fat stored in it seems to be making no progress in terms of toning and loss of inches. What am I doing wrong A. Instead of walking, try HIIT training 3 times a week as well as cardio 3 times a week at 30 minutes a session. Q. From Vaughan: how is exercise good for you? A. In more ways than I can list on this website. Look at the fitbits and scientific research and you will find the answers. First of all it increases your bone density, strength, balance, and overall quality of life. In addition, it conditions your heart, cardio vascular system, an blood flow. Add to this the benefits to your psychological well being and that pretty much sums it up. Exercise also has many beneficial effects for those with diseases. Look at the fitbits section on this website to learn more. By the way, what type of question is this? Serious? Q. From Kristal: I have heard from a few body builders that it is important to lift weights First, and then do cardio Second ( especially if you are doing long periods of cardio like 45 minutes), but it is ok to warm up for 5 minutes before wieght training. Can you tell me if this is true and the explanation of why? Personally, I like to get the cardio out of the way first and then lift weights, but if I do not benefit from this then what is the point. I have been doing cardio first 45 minutes and 30 minutes of weights 2 times a week for 3 an 1/2 months now and I have not seen much muscle definition or loss of inches. A. The reason to perform some cardio after you are finished training has to do with pumping blood to the muscles you have just worked in order to bring in nutrients and oxygen while at the same time eliminating metabolic wastes. There is also a theory that if you wait to do you cardio after your training than you will burn more fat. This is based on the premise that you will deplete your glycogen stores while weight training and then when you perform your cardio you will burn more fat. In addition, you will have more energy to perform the real calorie burning weight training if don’t waste too much energy performing cardio before training. As for your weight training, do you do two full body workouts a week? And if you do, only thirty minutes a weight session? You should be performing more weight training than cardio. I would suggest working each body part at least two times a week. The cardio 4 times a week at 30 minutes a session should be sufficient. Add in some HIIT training and you should begin to see some results. How are your eating habits. You must also eat good if you want results. Q. From Abby: How do I loose weight in my legs and stomach. Also how do I make muscles??? A. You will lose weight in your legs and stomach by losing weight overall. You make muscle by strength training. Q. From Kelan: I did a number of sports when in high school and gained alot of muscle. Now that I am in college I do not participate in sports and I feel very bulky. Is there anyway I can reduce the appearance of my muscles? A. Muscles usually atrophy by disuse. If you would like to decrease your muscle mass, you should participate in some long endurance training such as two hours of moderated jogging a day. This will cause muscle catabolism and a decrease in muscle mass. Do not perform and strength training. Q. From Yasir: iam 25/male. quite normally built. the problem is that i have excessive fat deposition on my tummy and chest which sags like breast.it is very embarassing.suggest some exercices remedial measures. A. Yasir, you should be performing some chest exercises in order to build some muscle under the fat. This will have a tightening and lifting effect on the fat. Next you need to lose some fat by performing some HIIT training, cardio, and weight training. You also cannot overlook your eating habits. Try to cut back on the simple carbohydrates and hydrogenated fats. Good luck! Q. From Kelly: Hello Bob! I’m wondering what is the best way to lose the fat on your inner thighs. That seems to be the hardest, and last spot to lose. Any tips? Thanks! A. You can’t spot reduce fat, but what you can do is lose more fat overall or perform some leg exercises which will build a little muscle in the area and have a tightening effect or both. Q. From Katie: I eat about 1300-1500 calories per day. I am also still wondering what an appropriate number of carbohydrates (in grams) per day is if you are trying to lose weight. (message was edited) A. You should get about 600 calories from protein, 450 grams From Carbohydrates and 450 grams from fats. Eat complex carbohydrates and non hydrogenated fats and oils. If you need more info, please don’t hesitate to post another question. Q. From Kim: Yes hello Bob. I have a quick basic question. I have worked out the past 1 1/2 yrs,I have lost 32 lbs. I am 5’5 and 138 lb.Had 3 children (10,8,5)I just want to get rid of the access fat around my thighs and waist area and stomach. I do aerobics, toning, pump classes with barbells, and do lots of cardio,the last 6 weeks i have worked out 4 to 5 times a week. i have lost only 1 to 2 lbs. I understand this could be muscle as to why i am not losing more weight but is there something better I could be doing or doing more of to lose the access body fat. The body fat is my main goal. Still haven’t leaned out too much, much better than before but thought you might have some advice for me as to what more i should be focusing on, Is the Cardio my main focus? I have achieved already more than i thought i ever could and i feel great but i am at a platuea now and want to focus on my biggest concern and that is body fat loss. Thanks alot and I appreciate you are there to answer questions. Kim A. Do you perform any real strength training with weights? Not pump classes with barbells, but real weight training? I would suggest you perform weight training 4 times a week, HIIT training 2 – 3 times a week and cardio for 2 times a week for 30 minutes a session. If I had more information I would be able give you more specific advice. Let me know how it goes and the results. Q. From Craig: When I run I get a terrible pain in both of my calf muscles. (not sure of the proper term!) I stretch for at least 5 minutes and I bike for about 6 more before I run. I may get a little beyond half a mile into my run and I have to stop due to my legs hurting so badly. What do you suggest I do? Some have suggested Creatine but I am skeptic of taking supplements. Is this something that I’ll get over eventually? Will strength training for my legs help? I’ve noticed that when I run on a tred my legs don’t hurt nearly as bad. I would like to get away from tred running as it is VERY boring. Thank you for anything you’re able to suggest! No, Do not take creatine, it will not assist in your problem. Have you been to a doctor yet? This should be your first step. Please contact me after you visit with your physician. Q.From Dorothy: HELLO BOB, WHEN DOING RESISTANCE TRAINING, CAN YOU HAVE A GOOD WORKOUT BY LIFTING ONE SET ON EACH MACHINE,WITH AS MUCH WEIGHT AS YOU CAN HANDLE,WITH CORRECT FORM? I THINK THIS IS CALLED MAXING OUT? IS IT OKAY TO DO YOUR WORKOUT THIS WAY? My first suggestion is easy on the all CAPS. How many reps are we talking here? Lifting to failure is not a requirement. Q. From Amanda: Hi Bob , I gained 80lbs while I was pregnant with my son. I had my son 12/22/2001. After I had my son I weighed in at 219 I am 5’7″. I have gotten down to 167lbs now and I have only been working out (running) about 2 days a week for 20 minutes at a time. My body is still very flabby. I would like to get down to 140lbs. I do not want to be full of muscle but I would like to look lean with every thing in it’s place again. What type of exercise do you suggest to achieve my goal….. quickly. You sound like you are on the right track. I highly recommend HIIT training to achieve your goal. Q. From Jest: Hi! I’m tryign to find some excercises I can do to reduce my bust size. I want to be more toned and less busty. Thanks for the help! You should be able to reduce your bust size by reducing your body fat. Q. From Dennis: I have pretty much a sedentary lifestylr for about 8 years. I reached almost 350 lbs. I have decided I have had enough. I started out on my home treadmill for 20 minuts two times a day for a couple weeks. I have reached 305 lbs. I am now going to the park every morning at 7:45AM and walking 3.7 miles in just over 1 hour. My weight is fluctuating between 310 and 305. I am trying to watch my caloric intake. My question is, is 3.7 miles a day enough? I have been doing this for five days in a row, taking one day off and then again I will go another 5 days in a row. 3.7 miles a day may be enough, but your body has obviously accommodated to that intensity and volume. You now have a choice to make, either increase the distance or increase the intensity. You increase the intensity by performing the same distance in less time. Q. From Kelly: If i have field hockey practice everday for 2 horus is it still imporant for me to do other excersing through out the week to loose weight? Only if you are already eating healthy and not losing the weight you seek. Q. From Rabia: HI BOB!i m 23 years old girl i m slim n normal figured girl my breast size is 32inches but i want to increase it atleast upto 2 inches will u plz help me out from this by tell me some home excersices…….waiting for ur reply! Well rabia, breast size is usually the result of genetics or plastic surgery. You can try increasing the muscle in the area and see if that helps, but don’t count on much. Q. From Melissa: Hey Bob, I certainly hope you can help me. I am a 36 year old woman that began a weight loss and fitness program 16 months ago. When I began, I weighed 250 pounds and am now at 169. I have reduced my body fat dramatically and am fairly happy with the way my body is changing. However, I still have pockets of fat on the fronts of my lower legs – my shins. I have not seen this on other women, even those that are overweight, and I have no idea how to target that area. I know exercises for my calves, but what can target and reduce the shin area? HELP! Well, it sounds like you believe that it is possible to spot reduce fat, which it isn’t. You can perform exercises for those area until you are blue in the face, but your results will be minimal. You need to lose more fat overall if you want lose fat in those areas. I have just finished an article on the myth of spot reducing fat and will should be adding it soon. Q. From Tara: Good morning, I am 29 and have a slight droop to my breasts. I have lost 40 lbs over the last year and I am wondering if there are any exercises I can do to lift my breasts and try to avoid a breast lift? Thank You Hi Tara, What you can do is try and increase the muscle under the breast fat in order to “tighten” the area. Of course there is a limit. I would suggest that you try and perform some exercises specific to your chest muscles and see what happens. Q. From Lana sent on: Hello Mr. Bob, I am going to gym everyday for about 1.5 hours. I do biking and weight lifting but for some reason I don’t see much results on my abs. Can you please suggest good exercises for abs? by the way your website is great11111111 I cannot honestly give you a reliable answer since I do not know what your training consists of. What results are you seeking for your abs? If you are looking for fat loss in the ab region, than overall fat loss is what you seek. This is accomplished by increasing the calories metabolized and decreasing the intake of calories. Q. From Michele: I wrote the other day about losing fat and not weight and u said to start some strength training. Is strength training and weight training the same. Will HIIT also be beneficial to me or should i just stick to strength training? Yes, strength training and weight training are used to mean the same thing, although they do differ. Strength training is anything that is used to improve strength, while weight lifting is more specific. I apologize for the mistake. Weight training is a good method of fat loss. HIIT is very beneficial for fat loss, probably the best method. If you are looking for an actual HIIT program to follow, my book offers a complete HIIT progressive program. Q. From Nehal: Hi Bob. My name us Nehal. I weight 50kg. my height is 5’4. its the 1st time, i came in ur website. it looks very helpful. i need some of ur help? i do regular exercise, like sits-up, skipping and walking. evryday i do around 100 sits up n 100 skipping but still i dont see any difference in my thighs. my thighs r well fatty. all my friends have skinner thighs. is there any other way, that i can loose fat from my thigh with exercise. Your intensity if far to low. If you really want to burn calories you need to increase the intensity. Since I do not know your fitness level I cannot give you any exercise advice, but you increase the intensity by making the exercise harder. also, i have big breast, which makes me so depressed.i cant wear any clothes which i like?i cant wear any tight clothes coz it looks well ugly on me, n also half of the clothes doesnt fit me.pls tell me, any exerice 2 reduce my fat from breast as well. i dont wants 2 do any surgery or take medicines. is there any exerice 2 reduce the breast size? pls tell me asap. You can reduce your breast size by losing more body fat. This is accomplished the same way as above. I don’t know how old you are, but I would suggest being happy with your breast size. It seems everyone is unhappy with their breasts, either too small or too big, how about just being happy with what you were born with? Q. From Amy: Hi – I’m a 26yr old female. I’m fairly slim. When I was young I used to swim competitively and had a lot of muscle bulk especially in my legs. When I stopped that bulk dropped off and I got a great shape. Now I’m getting fit again – I’m walking and jogging on the treadmill (30 mins 3 time a week) and doing some light weights for my arms. Sadly my legs have started to bulk again and I don’t know what to do. My thighs are getting thicker especially at the front and my calf muscles are massive after only 3 months. Can you tell me if there is anything I can do to stop this bulking. I eat very little – few carbs. I want to be fit and have definition but I don’t want to look like an Olympic hurdler. I’ve tried every toning exercise under the sun (yoga etc). Is there something I can do that will get me defined muscle but no bulk. I look at actresses like Jennifer Garner and I have no idea how they get their legs so toned without the bulk. Please, is there any advice you can give me? A. You need to look at your diet. If you are in a negative calorie diet, your body will not put on any bulk. You can also try dropping the cardio and lift weights instead. You will have to experiment with rep ranges and find a rep range that does not cause you to bulk up. Usually reps ranges in the 20 -30 range will not cause you to bulk up. Q. From Linda: I have very bulky and muscular calves. It stands out from my legs and the rest of my body. What kind of exercise and is there any type of machine that helps to reduce the size of my calves. A. This depends on whether the bulk is fat or muscle. If it is fat, more fat loss overall will decrease their size, but if it is muscle, long distance jogging type of activities will reduce the muscle tissue in that area. Q. From Toney: I’m 235 pounds and work out daily with light weights 80-100 pounds and do 2-sets of 8-12 reps. I mainly do upper body ersecises with barbells only. my goal is to tone my muscles and lose about five pounds and increase strenght. should I rest a day in between exercises or okay with my daily exercise routine. A. It would be best to rest a day between sessions. Q. From Saber: what u meen by simple carbohydrates and hydrogenated fats. can u please give me a example of a food that has those elements in them. would rice by one of them? Simple carbohydrates are carbohydrates such as table sugar, white rice, white bread, etc. Hydrogenated fats are fats such as margarine and shortening. You can look at the ingredients to see if it is hydrogenated or not. Q. From Linday sent on: My name is Lindsay and I am a teen. I was wondering if you could help me out with and the questions I have. I am only 16 years old I know I am still in the early puberty stage like I am fully developed and what not but lately I have been very hungry and I have been eating a lot and a lot of people have been starting to notice. It has come to my attention that I would like change my appearance, I am right now 135 pounds with the height of 5’9. I have always had a great body so they guys and model agents have always told me I was wondering if you could help me by sending me a list of a nutritional plan that I could go by day to day along with an exercise routine that is quick and easy with the busy schedules that’s are starting to arise. Please send the following info to the email address above. Its greatly appreciated. The book I have just completed and should be available soon addresses this issue. Please look for it in about 3 weeks. Q. From Heather sent on: I’m 31, 5’4, 170, 40% body fat.I had been doing step aerob 2x/wk, & pump class 2x/wk for ~1 yr.I lost approx 10 lbs (no body fat), but reached a plateau. At the end of July I started your beginner weight program – lifting 4x/week, lower M,Th Upper Tues, Fri. And, doing HIIT 4x/wk. Two questions. 1)I feel I can now lift more weight on several of the exercises. Should I? Yes increase the weight as you are able to. This is the idea, increase the intensity and you will increase your calorie expenditure. If you hold back the routine will not be as effective. Or, should I stay the same, and just wait to be more challenged when I increase to 2 sets in 2 weeks? 2)I lost 2 lbs this month, but it was while I was on a week vacation in Mexico, not working out, which seems odd. Besides, I am really am trying to lose fat.I do feel like the weight/HIIT has done something since I can feel my skin temperature is much hotter at night now (faster metabolism?). Any suggestions to improve my workout? Your workout looks good, just make sure that you are challenging yourself. If you can lift more weight than lift more weight. You also have to make sure your HIIT training is intense. I have also been trying to eat 4 to 5 times a day. When I monitored what I ate for a week, it ended up varying between 1600 and 2200 cal/day, usually around 2000. Is this ok? Yes, this is ok. Make sure you keep me up to date with your progress or lack of progress. How do you like the routine? Q. From Frank sent on: bob have been running for about 5 months now…..4.5 miles 4/5 times per week….and have lost about a stone running at 8 min mile pace however am finding it difficult to lose ‘tyre’around the stomach although didnt have this problem 6/7 years ago is it my age and middle-age spread? someone suggested situps etc but surely this will only strengthen stomach muscles and push stomach out any advise? A. I would suggest you increase your intensity. Q. From Tanya sent on: Hello there bob, my name is Tanya and I am twenty five years old. I am in karate and taking a emt class. I do not have a membership to a gym, but I have some free weights at my house. I am a third degree red belt in karate and looking for some exercises that I can do around the house to build my endurance, cardio, strength training and make me perform better in karate generally. I want to be able to preform better in my karate classes and can preform better on my kicks. What kind of exercises do you suggest that I do to get my endurance up and that I can do at my house? (I will be testing for my black belt in karate next year in april or june of next year.) A. Do you have a stationary bike or other type of exercise equipment? If not, you can go to your local track. I would suggest a light warm-up followed by 10 yard dashes. Do not perform full out sprints, but rather fast running. Run for 10 yards than walk for 10 yards and repeat until you are too tired to continue. This will increase your strength endurance. Q. From Wverona sent on:I know form reading some of your answers for inquiring folks about how to lose weight that a person needs to lower their calorie intake etc. I’m 5’1 and weigh about 255. I have lost 10 pounds in the last two months. My goal is to drop down to 130 because I have a large bone structure. The problem is by breast. They are huge and sag with lots of loose skin. If I cut fat is calories out of my diet and reduce my breast size, what exercises do you suggest I do to give me firm sking for firm perky breast? If you could help it would really make me feel better. A. Yes you can reduce your breast size by losing fat. If you look and people who are anorexic you will see they do not have much in the way of breast size. I am not suggesting you become anorexic, I am only using this as an extreme example. I would suggest any exercises that work the chest muscle in order to build the muscle under the fat. Next, cut your calories in order to lose the fat. Q. From Tina sent on: How do I burn fat without creating more muscle mass? I have plenty of muscle now, and am trying to lose the last 15 or 20 pounds to reach my goal weight (I have lost about 20 pounds in 3 months) but I just keep adding muscle underneath the fat and extra skin. This only makes me look fatter. I exercise regulary and am on a diet and diet pills prescribed by doctor. When I exercise I use machines at the YMCA, and always make sure my pulse is in the fat burning range, but it does not seem to be working. A. Your pulse is in the fat burning range eh, well I guess the fat burning range isn’t really a fat burning range. Get off the machines and start some real resistance training. Increase the intensity and you will increase the calories your body burns. You will not gain muscle mass unless you are eating a lot of calories. Q. From Hope sent on: Hi Bob I am writing to you all the way from Jamaica. I would like to know what is the best way to get rid of cellulites on my inner thighs. I go to the gym and use the Thread Mill is that good enough. A. Cellulite is only body fat, so anything that will reduce body fat will also reduce the cellulite. I would suggest you get off the tread mill and start lifting some weights. Q. From Phil sent on 8/14/2003: Can you provide a good definition of the term “helping synergist” and give a couple of examples relating to an exercise like a pull-up or hanging leg-raise? A. Defining muscle actions and synergists and antagonist is really inaccurate in imprecise. In both the hanging leg raise and pull up all muscles work together to produce these movements. In some movements a muscle may act like a stabilizer muscle one instant and a prime mover the next instant. Q. From Angela sent on: Hi Bob, thanks for the great tips and sensible information you provide. My husband and I lift about 4x a week and until a few weeks ago I was suffering through about 45 minutes of cardio before lifting (i know this is not ideal but the only time schedule allows.) Now that I have been a little more educated (thanks!) however, I have begun a HIIT program and love it. In the last 4 months I have been able to reduce my body fat by 5% and I’m very excited about it. I love the way my muscles respond to weight lifting and am overall very happy with what I am doing and can continue a routine like this for the rest of my days-easily. My question is this, what is a reasonable goal for body fat percentage?? I am a normal female, and I have a life outside of the gym, I’m not looking to get to the 10% I was as a collegiate athlete. Just a normal fit woman, not a competitor (yet). Thank you again for your great information. A. Hi Angela, I appreciate you taking the time to tell me the results you have had with HIIT training. This alone makes all the work of maintaining this website worth it! I would suggest you find a body fat percentage you are happy with. Let the mirror be your guide. Please keep me up to date with your progress. Make sure you keep variety in your HIIT training also. Q. From Karen sent on: Hi, Bob. I used to be quite overweight and suffered from back spasms, but six months ago I got a treadmill. I have worked my way up to 45 minutes 6 x a day (3.5% incline, 3.8 mph) and I feel great! Around six weeks ago I joined a gym and do strength training every other day, targeting my back/abs (one gym day-upper back and the next-lower back). I feel really wonderful, but I wonder if I will ever get rid of all of the extra tummy and thigh fat and cellulite? I assume the stretch marks will never go away, but I wonder if my body will ever look “normal” again, even after I reach my goal (~20 more lbs to lose). Would adding leg and arm strengthening be to any benefit to me? Thank you. A. Yes you can get rid of that cellulite and fat. Adding leg and arm strengthening would be of benefit. Increase the intensity and you will increase the calorie expenditure. Q. From Shannon sent on: Is it more beneficial to exercise more (i.e. more than once a day) when trying to lose weight, or is there such a thing as exercising too much. A. Yes, there is a such thing as exercising too much and it is called over-training. You exercise more than once and not over train though. You can exercise 3 times a day 3 times a week. Just make sure you have a couple of days off each week.
  17. When looking to become a Certified Personal Fitness Trainer, the hardest thing most folks have is picking a good Personal Training Certification organization. In this article I am going to try and make it as simple as possible for those who are currently currently looking for a personal training certification organization. This list is NOT in any particular order. TIP: If you are considering working for a particular gym, do yourself a favor and ask them which certification they accept before you enroll in a program. *Information up to date as of August 25th 2010 NASM - National Academy of Sports Medicine Requirements: Must be at least 18 years of ageNASM exam enrollment must be paid in fullMust have current Emergency Cardiac Care (CPR) and Automated External Defibrillator (AED) CertificationMust pass exams Cost: $629 - Includes the Text, Exam, etc. essentially everything you need to get certified. Points To Consider: The NASM is a well accepted personal training certification most training facilities have heard of and accept. The main issue I have with this certifying agency is their relatively high cost. NSCA - National Strength and Conditioning Association Requirements: CPT Requirements (Certified Personal Trainer) Must be at least 18 years old and have a high school diploma or equivalent.Current CPR and AED certification is also a requirement.Must have a hands-on training component (certification through a course completed entirely online will not be accepted)Must pass exams Cost: Non Member: $370 Exam fee, + $731.95 for materials for a total of: $1101.95. Member: $235 Exam fee + $459.95 for materials for a total of: $694.95. Points to Consider: The NSCA is extremely expensive when compared to similar personal training certifications. One thing to take into consideration is that the NSCA is probably the most well known personal training certifying organization in the US, and they are accepted almost everywhere. They also offer a CSCS certification, but it requires a Bachelors Degree, and it doesn't matter what that degree major is in (silly IMO). I have met many NSCA certified personal fitness trainers and they are no more informed than other personal fitness trainers I have met with non-NSCA personal training certifications. But if you want a well known certification, the NSCA is one of the top known certifying agencies around, but personally I think they are over-priced. ISSA - International Sports Sciences Association Requirements: Submission of all course quizzes.A score of 75% or better on all sections of the final examinationProof of current Adult CPR/AED Cost: $595.00 for all the materials and the exams, but you can get an additional $100 off as of August 25th 2010 by entering code: CEL09. Points to Consider: The ISSA is a steal when you consider their prices to the competition.The ISSA is also a very well known personal training certification, and I feel their materials are adequate for those who are completely new to the world of personal training. The ISSA has produce a lot of well known personal trainers. Another plus regarding the ISSA is that you can take their entire course online. AFPA - American Fitness Professionals and Associates Requirements: 18 years of ageFunctional knowledge of English and arithmeticNo CPR requirement Cost: $370.00 for all the materials and exams. Points to Consider: The AFPA is one of the cheaper and lessor known personal training certification agencies. My personal experience with this personal training certification organization is not very positive. I found the organization to be rather unprofessional and the materials to be bland and not very informative. The one positive thing about the AFPA is that you can take their entire personal fitness training certification online, but that is the only positive thing I can say about them. ACE - American Council on Exercise Requirements: You must be at least 18 years of age.You must hold a current adult CPR and AED. Cost: $579.95 for all materials and exams. Points to Consider: ACE is probably the oldest personal training certification agency in the US. They have been around for a very long time, recently celebrating 25 years in the industry. ACE has taken some flak from those who believe they put far too much emphasis on aerobic type of training. Even though they are one of the better known personal training certification agencies, I wouldn't say they are are a very respected personal certification agency, but that is just my opinion derived from dealing with a lot of fitness professionals. I believe you must attend one of their seminars in order to take the certification exams. AFAA - Aerobics and Fitness Association of America Requirements: Current CPR required before certification is issued Cost: $489 for all materials and exams. Points to Consider: I have never heard of this company before and I have never met an AFAA certified personal trainer. NFPT - National Federation of Professional Trainers Requirements: Cost: $550 for all materials and $49 for the exam. Points to Consider: I have very little information on this personal trianing certifying agency and couldn't find their requirements on their website. I would probably pass on this organization. For that price you can get a better known certification. ACSM - American College of Sports Medicine Requirements: 18 years of age or older.High school diploma or equivalent.Current Adult CPR certification with a practical skills component (such as the American Heart Association or American Red Cross). Cost: Their pricing schedule is confusing. Points to Consider: I had a very hard time finding their cost and had to actually give them my e-mail and wait for the prices to arrive in my email in order to figure out how much they charge. I find this to be very unprofessional. I know the ACSM is a fairly well known personal training certification organization, but I am not a fan after trying to gather information for this article. Their pricing schedule is confusing and I would stay away form this personal training certification agency.
  18. Many times I get questions about the proper way to approach getting into an exercise routine for the long term. It seems many people start training only to quick in a very short time. In this short article, I am going to tell you how you can easily get into a routine and stick with it for the rest of your life. If you don't believe you can ever stick with an exercise routine, then I suggest you follow the advice in this article and learn the secret of long term routines. It doesn't matter what type of exercise you do, this article will teach you how to stick with a routine! I will go so far as to say this will help you with any type of routine! It's actually very simple, but you have to make sure you follow this information so that it becomes ingrained into your daily life. At that point, you will feel weird when you do not participate in the activity you have become to accustomed too! Just Get There! You are probably thinking that's rather simple, but it really is. Listen, it doesn't even matter if you exercise or not, just show up! So you don't feel like exercising because you're tired, no problem, just show up at the gym, walk in and walk out! No, I am not joking, don't even bother living a weight. You can sit on the bike for 2 minutes so you don't feel like a weirdo if you want, but just freaking show up! Simple! There is no reason you can't show up, and it's not very hard. Just make sure you do this every day you are supposed to train, and you can even do it on days you are not supposed to train. This will make stopping at the gym, track, or whatever routine you want to get into a part of your daily life! Seriously try it. If you can do this, you can and will make whatever you want to do a part of your life. When a client calls me and says they don't feel like coming into the gym (usually new clients), I tell them to just show up and then they can leave. 9 times out of 10, they show up. Even more, after they show up, they actually feel like just riding the bike for maybe 2 minutes or so. If they get that far, I would say 10 out of 10 actually want to train! You can also use this technique for anything. Works great for training at home! Have a bike in the other room and don't feel like riding today? No problem, just go sit on it for 10 seconds and walk away. Do this every single day. I am betting you might even peddle a few minutes when you do this, but that is not important at this stage just showing up is! I have been training at home for over 6 years straight, and rarely miss a workout. I do this by just showing up. Some days I don't feel like working out, so I plan to just go in the room and sit on the bench for a minute and leave, but I always end up training! Do this for three weeks straight and see if it helps you. I am betting it will or I wouldn't have wasted my time writing this article for you!
  19. Tap Into The Healing Power Of Nature With The Ultimate Collection Of Herbal Tea Remedies As usual, we are offering a brand new free e-book to our members. Are you looking for a more natural ways to obtain relief for common ailments? How will you feel when you can treat common illnesses at home? Will you share them with your friends and family? The Ultimate Collection Of Herbal Tea Remedies is your answer. Inside you will find a wide selection of recipes for herbal teas that will have you feeling better in no time. Do you suffer from headaches? Try the Headache Relief Tea. Feeling blue? Whip up a batch of Blues Tea and chase way depression. Got a cold or the flu. Drink a cup of Cold and Flu tea to help relieve those nasty symptoms. Can't Sleep? Insomnia Tea is the answer. Stomach feeling queasy? Try a cup of Tummy Tea made from common household spices. Or maybe you suffer from allergies? Drink Allergy Season Tea during the allergy season and throw away that over the counter medication. In The Ultimate Collection Of Herbal Tea Remedies you will find these and many more recipes made from natures plants. Why fill your body with man-made chemicals and risk the side-effects that many drugs can have, when you can use natural remedies? Get your copy of The Ultimate Collection Of Herbal Tea Remedies today and get started on your way to natural health. Free for YourOnlineFitness.com Members. Just join up and validate your e-mail and download it now! Click here to register for a free account
  20. Alright, I wanted to post a sample copy of my workout log. This is posted in word document format so it can be easily formatted to your own liking, but I hope it's helpful for anyone who is looking for a workout log they can easily modify and print. I have had a lot of people tell me they don't use a workout log because they are not sure how to set one up or use one. This one is very simple, and anyone can quickly edit it to their own liking. This one is based on a 4 day workout split, but you can easily add more workout days or change it to suit your own needs. I filled in the first portion so you can see how I keep track of sets/reps/weight. I don't usually write each set, but rather just use the reps/weight to keep track of how many sets I have completed. Workout Routine.docx
  21. According to this study, performing a set of heavy back squats prior to sprinting improved sprinting performance. Thoughts? J Strength Cond Res. 2008 Jan;22(1):159-65. The acute effects of heavy back and front squats on speed during forty-meter sprint trials. Yetter M, Moir GL. Source Exercise Science Department, East Stroudsburg University of Pennsylvania, East Stroudsburg, Pennsylvania, USA. Abstract The purpose of the present study was to investigate the effects of performing heavy back squats (HBS) and heavy front squats (HFS) on the average speed during each 10-m interval of 40-msprint trials. In a randomized, cross-over design, 10 strength-trained men performed a HBS, HFS, or control treatment before performing three 40-m sprint trials separated by 3 minutes. The HBS and HFS treatments consisted of performing parallel back or front squats with 30%, 50%, and 70% of the subject's 1 repetition maximum after 5 minutes of cycling. The control treatment consisted of cycling for 5 minutes. The sprint trials were performed 4 minutes after completing the HBS, HFS, or control treatments. Significant increases in speed were found during the 10- to 20-m interval for the HBS compared with the control treatment (mean difference, 0.12 m x s(-1); 95% likely range, 0.05-0.18 m x s(-1); P = 0.001). During the 30- to 40-m interval, HBS produced significantly greater speeds compared with the HFS treatment (mean difference, 0.24 m x s(-1); 95% likely range, 0.02-0.45 m x s(-1); P = 0.034) and the control treatment (mean difference, 0.18 m x s(-1); 95% likely range, 0.03-0.32 m x s(-1); P = 0.021). The differing effects of the treatments may reflect different levels of muscular activation or different mechanical aspects of the squat exercises. Similarly, the multidimensional nature of sprint running means that other specific exercises may confer improvements in sprinting performance during other intervals. It is suggested that coaches could incorporate HBS into the warm-up procedure of athletes to improve sprinting performance.
  22. How To Lose Underarm Fat

    If you want to know how to lose underarm fat, my easy to follow advice will give you the short cut you're looking for. I will teach you how to quickly lose unsightly underarm fat and replace it with a nice, defined muscle.  If you suffer from underarm fat, you will need to take the same approach to fat loss as everyone else. The fact is, your body stores fat in your underarm area, and you will need to follow a fat loss program in order to lose the fat. I will tell you how to do that in a minute. Sometimes it's loose skin and not underarm fat that is the problem. If you have loose skin under your arm, your approach will be different. Losing fat will not help with loose skin, but lucky for you, building muscle will, so all hope is not lost.  So let's start with the first problem.  How To Lose Underarm Fat The fastest way to lose any type of fat is to incorporate a low carb diet and a high intensity exercise program. If you take this approach, your body will change dramatically in a short period of time. This is the fastest way to lose fat!  The intensity of your workout program needs to be tailored specifically for you and your fitness level. It might be worth hiring a personal trainer who can help you get on the right track. Don't over do it! Now you will also want to follow the advice for loose skin as you may find that your skin has stretched due to the fat under your arms.  The Cure For Loose Underarm Skin If you don't want to have surgery to fix the loose skin, you will need to build up some muscle in your arms. You will want to build up your biceps and your triceps. Think about it, if you build up the muscle on your biceps, it will increase the size of your arms and pull your skin tighter around the front. Increase the size of both your biceps and triceps and you will replace the loose area with muscle, which will give your arms a nice and defined appearance. Don't worry, you won't look manly or muscle bound! That's it, if you want to know how to lose underarm fat, follow the advice and you will finally get rid of your underarm fat.   
  23. Learn How To Make Your Body A Fat Burning Machine! Living Life The Paleo Way Are you tired of the yo-yo dieting? Are you ready to change your lifestyle once and for all? The Paleo diet has been around since the beginning of human kind. It's the way our ancestors ate before our culture was overrun with fattening carbohydrates. Carbohydrate increase insulin levels in your body. The causes two major problems. Your body stores fat when insulin levels are elevated.Your body does not release fat to be used as fuel in the presence of elevated insulin levels.The Paleo diet fixes both of those problems. Turn Your Body Into A Fat Burning Machine In this book you will learn how to turn your body into a fat burning machine. Your body can burn fat instead of carbohydrates, and this FREE e-book will show you how. Register Now To Get Your Free Copy We value our members and we want you to join our community. We also hope you will take part in our discussions and help us grow our site. We are a friendly group of personal trainers and fitness enthusiasts. We offer many free e-books for our members. All you have to do is join our forum and follow the link below. Click here to register for a free account Click here to download your free e-book.
  24. This forum has been live for about a month now, and it's growing at a very slow pace, so I am wondering if anyone has ideas on how to promote this forum. Last time I started the forum, about 4 years ago, it took off fairly quickly, but now with all the competition, it's nearly impossible to get it off the ground. Any suggestions would be greatly appreciated.
  25. I am curious as to what certifications agency did you use to get your Personal Training certification? When I first started training, I was a big fan of Dr. Fred Hatfield AKA Dr. Squat. This was many yeas before he founded the ISSA. After he founded the ISSA, I immediately signed up for their training certification and attended a few seminars hosted by Tom Platz, a professional bodybuilder. The seminars were very interesting and informative, so I stuck with the ISSA for many years. I found the ISSA training materials to be adequate, but I lost a lot of respect for Fred Hatfield when he tried to publicly bash Dr. Mel Siff on his forum. Although Dr. Fred Hatfield apologized to Mel Siff after Mel Siff joined the forums and confronted him, I felt Dr. Hatfield wasn't acting very professional. Anyway, when it came time to renew a second time though, their prices had gone through the roof compared to the other certifying agencies, so I decided to go with a different company, the APFA. The saying that you get what you paid for is definitely true in the certification world! Although the APFA sent a nice text book, I have to say it was very hard to get through, and not because the material was difficult, but due to the fact it was extremely boring and the author repeats himself over and over again in the manual. In addition, very, very little time is spent on anatomy, physiology, kinesiology, etc. Anyway, just a very poorly written book, and the times I had to call the company led me to believe the company wasn't very professional as those who answer the phones are extremely rude. Anyway, not sure why I am sharing all this, but I hope some will find it useful.