Eating Negative Calories Is A Positive Thing!

Did you know that there are foods which contain less calories than it takes for your body to burn?

In other words, a portion of brussel sprouts - without cheese sauce, cheater! - is worth only 50 calories, yet 75 calories are used to digest the green goblins, thereby burning 25 calories of body fat! Other negative calorie foods include broccoli, carrots, apples, kiwi, satsumas and strawberries.

Mind you, one pound of fat is equivalent to 3500 calories, so don't become fully dependent on negative calorie eating to help you lose weight...it merely compliments the great work you are already doing in the kitchen and at the gym. Remember the old adage: every little bit helps...especially when you're trying to lower your caloric intake and take-in your waistline.

Now, set forth: be a rabbit.

Fat-Free Fibs

Don't be fooled by food labels that state they are low-fat or fat-free...precious, pretty words lure you, tease you, but ultimately F you...(hmmm, sounds like my ex)...

Quite often, the fat (ie taste) is being substituted with SUGAR - and what does sugar convert to if it is not used?

Yuppers: fat. FAT. FAT!

FAAAAAAAAAAAT!!!!!!

And the more sugar that is in a food, the more sugar you will crave - you're practically inviting a muffin top to your waist.

Instead, choose foods that are naturally low in fat and sugar...and yes, they do exist - just not in the bakery department or the confection aisle. Eating clean is not about round-abouts and complaining...it's about making the right choices for being the change you wish to see in your world...thanks, Gandhi.

Ab-bersize 1

Single Leg Lowering

Laying on your back with legs extended straight up in the air and hands, palms down, by your side. Keeping your legs straight, lower your left until it is 2 - 3 inches away from the floor. Return it to the starting position before repeating with your right leg: that's one rep. During the whole range of motion, think about leading the movement with your heal, pushing it away from your hip, all the while keeping your toes flexed toward you (ie NOT POINTED).

Start with 10 reps, mixing the sets throughout your workout, and increase number accordingly.

On...Recovery

Well done, you! You've kicked your own ass and now you're paying for it with that sweet, sweet pain - blissful, isn't it?

Fortunately, there are a few things you can do to help speedy your recovery time; thereby, allowing yourself to do an encore performance in the gym:

1. Add glutamine to your post-work out shake. Glutamine is a free-form amino acid that aids in the recovery process, allowing you to get back to the gym sooner...and for those of you who don't know, amino acids are the smallest molecules that comprise protein and are commonly called the 'building blocks of life', supporting the growth, repair and maintenance of 1600 different types of human body proteins, including muscles, connective tissues, hormones, antibodies, enzymes, skin, hair and blood. 

2. To help alleviate soreness from a hard training session, you might be tempted to give your muscles a break. However, studies show that low-intensity exercise (ie walking, biking, calisthenics) actually improves your body's ability to rebound. By hurrying the flow of nutrients to your muscles, your tissues repair faster, thus allowing for prompt healing.

Not to say, however, that a day of rest isn't necessary for both body and mind - but, a little activity goes a long way.

Boooooooooze

This weekend saw the temperatures soar, the clothes shed and glasses clink in echo around the city. Yes, after weeks of flirtatious beaconing, summer finally ushered herself into the lives of eager, sun-deprived New Yorkers.

In many respects, I am thrilled and anticipate with foolish giddiness my weekend getaways and 2 week-long holidays in Newfoundland and Europe: weeeeeeeeeeeeeeeee!!!! However, with such leisure planned, I have to be smart - for one of my favorite things to do during the summer is to sit on a restaurant patio and sip on one or five markarita(s). Unfortunately, this doesn't jive with my ultimate goal of looking beach ready.

Why not?

We all know that booze and bodacious beach bods are not the best of friends - but do we know the reasons? Read on, my amateur alcoholics...

1. Alcohol consumption can drastically increase our caloric intake - (DUH) - but, do you know how many exact calories are in your favorite cocktail?

- regular beer (12 oz) = 150 calories

- light beer  (12 oz) = 110 calories

- spirits (1.5 oz) = approximately 110 calories

- wine (5 oz) = 125 calories

and, doom! DOOM! DOOOOOM!!

- markarita (6 oz) = 350 calories

Clearly, it is easy to consume waaaaaay many more calories than we should - and let's be honest: is a Friday night out limited to a 2 drink max? So, choose your damages wisely and try to steer toward a cleaner, lighter spirit, prepped on the rocks and with a twist of fruit to take the edge off...oh, and learning to sip doesn't hurt either.

2. Alcohol in the blood stream is conducive to stimulating hunger pangs - from spiking insulin levels to consequential hypoglycemia, drinking booze usually precedes another binge on carbs and fat...the craving continues in another form, a form that enables fat storage.

3. Alcohol lowers testosterone in BOTH sexes...and lowered testosterone is a farewell to muscle and a welcome to fat.

Now, was that a side of abs - or a side of flabs - you wanted to nibble on with your drinkie-drink?

Chocolate Cravings

I am a chocolate whore, consuming it in every way imagined...I won't go on about these cravings, as the diatribe could last pages, but know that I find it as hard as anyone to curb my insatiable appetite for cocoa-y goodness - especially late at night...

So how do I defend my temple of health from an onslaught?

I combine sugar-free, fat-free chocolate pudding mix, combine it with a couple of scoops of protein powder, prepare as indicated on the box...and spoon into a guilt-free cocoa-sensation! With the added protein, you even stay fuller for longer...

Magnificent Moobies - AKA Man Boobies

My chest is large and in charge - and for a while, it was the bane of my existence...(don't ask me why: I honestly have no idea)... but in recent years, I have come to embrace 'the girls'...if you got 'em, flaunt 'em, sorta thing. So now, when friends call me Tittie McTitterton or Tits McGee or just plain ol' Tits, I smile and look down fondly upon Pamela and Jenna. In one way, I had genetics on my side - (THANKS, MOM!) - but I also had to work hard on strengthening and toning my pecs - otherwise, I would be victim to supporting my moobies with a man bra! For, gloriously, they do exist: www.likecool.com/Man_Bra--Accessories--Style.html

Here are some suggestions that will help my gentlemen readers to curb their brassiere spending, all of which make use of a Swiss-ball. A Swiss-ball is a great tool to use because when you balance on it, every muscle is engaged -  well, almost every muslce. If you don't use your legs and core, you fall; likewise, if don't contract your shoulders and upper back to hold the ball in place.

1. TWO-ANGLED PRESS

Sitting on a Swiss-ball with a dumbbell in each hand, resting on your thighs, walk your feet away from you as your torso lowers onto the ball, with your upper back, shoulders and head coming to rest on top of the ball (ie imagine your body positioned on a bench, but without the bench!). Your feet will be flat, your knees at a 90-degree angle and your abs/lower back will engage to help you stabilize. With weights now at your shoulders, press them up and together to starting position and call it POSITION A. Now, slowly lower your hips toward the floor such that your torso creates a 45-degree angle with the floor and lower the weights back to your shoulders, calling it POSITION B. From here, roll back into position A and perform your next rep. The goal of the exercise is to press the weights in the  stronger position 'A' and lower them in the weaker position 'B'.

2. ALTERNATING DUMBBELL PRESS

Laying in POSITION A from above, press both dumbbells up and together. Keeping one dumbbell in the pressed position, lower the other and return it to top position before lowering the other one. Because you are performing the reps unilaterally (ie one side at a time) your core is forced to engage that much more - keeping that in mind, this exercise is harder than it appears, so don't be dismayed if you have to lower your weight a smidgen. 

3. SWISS-BALL PUSH-UP

With your chest atop the ball, create a straight line from your shoulders to your heels: your hands should be braced on the ball, on either side of your pecs, your abs positioned just off the ball, and your legs are straight out behind you, shoulder-width apart. Now, perform a push-up...warning: it's really HARD! Lower yourself to almost a full resting position and continue...holding, squeezing, exhausting your abs is vital to perform this exercise successfully.

Alternating, you can nail your lower pecs by reversing your position (ie hands on the floor, feet on the ball). A graduation process for this exercise could be to start with your thighs on the ball, eventually moving down to your shins and finally just your feet.

I wish you the breast of luck with these exercises - TITS AHOY, MATEY!

Lean, Mean Eatin' Machine

In my perfect world, you would lose fat by bathing in melted chocolate and gain lean muscle mass by gorging on banana cake that's topped with cream cheese icing. Crater face and folds of flab be damned - for I would become more beautiful and ripped with every morsel. 

Funny how life works...if only I craved an extra chicken breast with the same intensity that I crave cookies.

So to that end, here are the foods that best serve the body which prefers lean over lard:

1. EGG- yes, with yolk, is the perfect protein, plus is full of riboflavin, folate, iron and vitamins B6, B12, D + E. 

2. ALMONDS - busting with vitamin E, a vital anti-oxidant that helps prevent free-radical damage after a heavy workout.

3. SALMON - great source of protein AND omega-3 fatty acids, which helps to improve recovery by decreasing muscle-protein breakdown.

4. YOGURT - offers a perfect balance of protein to carbs that stimulates muscle recovery and growth.

5. BEEF - clearly a necessity for its valuable protein, it also contains two crucial muscle building nutrients, zinc and iron...plus the best food source for creatine (ie energy supply).

6. OLIVE OIL - helps prevent muscle breakdown by lowering levels of necrosis factor-a...plus! you can smear it on your muscles and flex in the mirror.

7. WATER - your muscles are 80% water, therefore a wee bit of dehydration, as little as 1%, affects protein synthesis, the process by which your body uses protein to repair its muscles.

8. COFFEE - helps you lift longer. 'Nuf said.

On...Cleanses, Part II

VERY COOL SITE:

www.blueprintcleanse.com

It looks to be rather intense, but a challenge is always welcome!

Read thoroughly - it's very well detailed....

Absolutely Ab-ulous!

The six pack.

The sex pack.

The Holy Grail of fitness buffs around the world...

...and a guaranteed provocateur of eyes, both leering and lusting. 

Personally, I prefer a mid-section that is simply flat - one that is toned, but not necessarily crazy-chiseled...not to say, however, that a ripped stomach isn't a thing of wonder and a wonder to be admired - it takes enormous focus and dedication to training and diet to achieve...unless, of course, you're genetically predisposed - in which case you're an a*****e and I hate you. Seriously.

The variety of ab exercises are as vast as my friend Ryan's little black book - which is something comparable to the New York City Yellow Pages. Seriously. So, to pick out a few exercises that will slice n dice your stomach for one blog entry is kinda futile - for that, I'll come back to you periodically with fresh ideas, suggesting exciting new ways to nail your abs. Instead, I'm going to offer you tips and suggests, truths and myths, about sculpting the midsection of your desires:

1. NO AMOUNT OF SIT UPS WILL HELP YOU REDUCE FAT AROUND YOUR MIDDLE - yes, your abs will get stronger, but there is no such thing as 'spot- specific' fat reduction; in that fat is lost throughout the entire body and not just localized areas. Moreover, if you do just ab isolation exercises, you are merely developing a stronger midsection underneath the layers of fat, but doing nothing to reduce your body fat percentage - this happens through cardio and diet.

2. SPEAKING OF SIT UPS - a hundred, a thousand, even a million a day won't give you a six-pack. The traditional sit-up primarily involves muscles other than the abs (ie the hip flexors). It does not isolate and stress the ab muscles to produce total development.

3. YOU NEED A BALANCE BETWEEN STRENGTH TRAINING AND CARDIO - while cardio, and interval training specifically (see previous entry: ON...INTERVALS), is a great way to burn calories and achieve your six-pack, you must lift weights, as well. Muscle is an active tissue that consumes calories while at rest, therefore the more muscles you have - (and I don't mean masses upon masses, ladies - see previous entry: MYTHOLOGICAL LADIES) - the more calories you will burn naturally. 

4. QUALITY OVER QUANTITY - as I said in #3, you can do as many repetitions as you like, but if you do not perform the exercise correctly, if you do not focus on each and every repetition and if you do not feel every contraction, then you will not see the results you want...if you do focus on quality over quantity, trust me, a small set of hanging straight leg raises will be most effective.

5. THOSE PEOPLE ON THE COVER OF THE MAGAZINES ARE NOT REAL - ok, well yes, they're real people, but their midsections do not look like that of an adonis year round...unless, of course, they're one of the said-genetically-predisposed-a******s.  To achieve cover model physique, they may go through strict pre-photo shoot routines that are severe and involve questionable practices. Moreover, immediately after the pictures are taken, they return to a more normal appearance - mind you,  a more normal appearance that is still incredibly sexy and admirable, but not as extreme as the photo. Lesson learned: don't be so hard on yourself for not yielding the same results as the guy in the photo-spread.

On...Sets + Reps

How long have you been stagnant in your progress toward your body of death?

How many times do you perform three sets of 10-ish reps for every exercise you do at the gym?

How much have you varied the weights you push and pull in the last year?

If you've answered what I'm pretty sure you've answered, consider switching up your set and rep count...you're body is a brilliantly clever machine and probably doesn't even need your mental presence to perform what you've been plodding through for the past several months...years...decades, even! And this, my friends, is a severe problem...you need to be incredibly in-tune with your workout: if your routine does not require your total focus, you might want to renegotiate your regime. You must keep your body guessing as to what you're going to make it do, before it gets too accustomed to the exercises and punishes you by refusing to develop any further. Pay heed to the blindfold workout that your body knows like the back of its hand.

To that end, SWITCH IT UP!

Perhaps you could do match a certain day with a certain number of reps and sets? Think of the endlessly diverse number of workouts you would create...enough to give you goose pimples, no?

For example, devote Mondays to 3 sets of 15, for every exercise you do, on Wednesdays do 2 sets of 25 and round off Friday with 4 sets of 8. It's novel, exciting AND...result-inducing.

I promise.

The Singular-Body-Part-Workout Phenomena

Monday: Chest

Tuesday: Arms

Wednesday: Back

Thursday: Legs

Friday: Shoulders

Add a sprinkle of abs and cardio in on various days and you have the same fitness prototype for almost every BODY I know.

Do you know, however, where this generic formula originated?

Shall we commence A History of Bodybuilding, 101? We shall:

Up until the 1950's, most gym bunnies, professional and amateur, did full-body workouts - (I know: GASP!) - three days per week (again: GASP!). Then, enter...(doom, doom doom!)...STEROIDS. Soon, it was discovered that they could push individual muscle groups harder - (GRUNT!) - and further - (ARGHHH!) - because of new found strength and stamina. An added benefit of these performance enhancers was a speedier recovery period...(and back acne)...thereby, allowing these dudes and dude-ettas to hit the gym more frequently - obliterating their bodies with more reps and sets than ever thought possible! As a result, training turned away from total-body workouts and, instead, focused on isolation exercises.

Cue in the innocent by-stander, who observes these figures of gargantuan proportions...

Cue in the original personal trainers, who were usually former bodybuilders...

Cue in the fact that steroid use is a hush-hush social taboo...

And it is no surprise that the singular-body-part-workout phenomena has trickled down to almost everyone who has stepped foot inside a gym...so many people continue to follow the same recipe, yet yield very different results - unless, of course, you are taking steroids. From here on in, you should divide yourself into the appropriate camp and conduct your workouts accordingly...

On...Essential Fatty Acids

Pass the flax seed oil, please.

Not a normal turn-of-phrase, but it's a million times healthier than passing the butter or gravy or extra creamy, blue cheese salad dressing.

All of the items above contain FAT, but flax seed oil belongs to the family of ESSENTIAL FATTY ACIDS, essential in that the body cannot produce them on its own and, therefore, must obtain them from an external source. Essential fatty acids are broken into two subgroups, Omega-3 and Omega-6, commonly found in fish, seeds (flax/lin, pumpkin, chia and sunflower), seed oils (canola/rapeseed, hemp and soya), leafy vegetables and walnuts.

It's an odd notion to get our heads around, but including these essential fatty acids in our diets actually promotes weight loss. When the two substances combine, they become prostagladins, which are key in the process of calorie burning, as well as moderating cholesterol, body temperature, the immune system, brain functions and the cardiovascular system.

If you find it hard to include omega-heavy foods, I recommend picking up a bottle of Omega-3 + 6 from your local health food store...and to avoid picking up actual, ungrounded flax seed...unless, of course, you think your corn might like some company.

Protein Pump

Dear Trainer Mark,

Do protein supplements really work? I want to get big and beefy - what's a (wanna be) muscle boy to do?

Dazed and Confused

Dear Dazed,

Mmmm...big and beefy - two of my favorite words.

Without a single doubt, protein supplements (ie shakes) are an essential part of any gym bunny's diet. Before I go into further detail about the protein shake specifics, let's have a little nutrition lesson on what exactly protein is and why you need it:

Proteins are long-chains of amino acids, linked together. They serve to provide structure (fingernails, ligaments, hair), aid in digestion and play an important role in our ability to see. However, perhaps protein's most important function is to build up, keep up and replaces the tissues in our bodies - tissues, meaning organs and MUSCLES. If you do not consume enough protein, your muscle growth will...slow...to...a...crawl...

Clearly, then, we need protein in our diet.

Accordingly, we must ask how much protein is necessary to help the body repair and grow its muscle.

Results from studies on protein requirements vary greatly, stating that any where from 0.7 grams to 2.0 grams of protein per pound of body weight is required (ie for a 200 lbs man, 140 grams - 400 grams!). This is a substantial difference, so I recommend experimenting with yourself, learning about your body. Personally speaking, I know that 140 grams is not nearly enough and 400 grams makes me ill, and through the power of deduction I have discovered that 280 grams is perfect for me. So, start off low, see how you feel and what your results are and build, or maintain, accordingly.

I try to have protein with every meal and snack - whether it be in the form of a shake or solid food.

A typical day might look like:

Breakfast - oatmeal mixed with vanilla protein powder + egg whites 

Mid-morning snack - apple + organic peanut butter 

Lunch - chicken breast, veggies + brown rice

Mid-afternoon snack - nuts or fruit or peanut butter or protein bar or cottage cheese

POST-WORKOUT SHAKE WITHIN 30 MINUTES  (whey protein + water + banana + berries + glutamine)

Dinner - lean beef or chicken, legumes, veggies

Evening snack - protein shake (whey protein + water)

Notice the emphasis on POST-WORKOUT SHAKE. If you are in the gym for the purpose of creating a toned, muscular body, the most vital time to consume protein is after a hard workout. This is when your body most needs protein and getting it to your muscles should be your top priority. If the nutrients are not there, you will not re-build the muscle as effectively as you could be and you may as well have spent the hour playing Wii. Simple carbohydrates (ie fruits) are also an essential part of this post-workout shake, since the energy will act as a catalyst for repair. An increase in insulin levels will ensure that the fast-acting carbs are taken immediately from the blood stream and directed into the muscle cells. Finally, I suggest adding glutamine to your shake as this hurries the recovery process and your body won't need as long to rest before you hit the gym again.

I highly recommend making your own protein shake with MYOPLEX, MUSCLE MILK LITE or EAS 100% WHEY, as store bought, pre-packaged ones could have a higher-than-desirable fat content...as well, be weary of protein bars (aka glorified candy bars) as they often contain too much sugar and fat to be considered "good for you"...WTF are they doing in the health food aisle?!?!

Hope this clears your confusion and helps to leave your wanna-be muscle boy status behind...

Trainer Mark

Legs + Ass = LASS

Dear Trainer Mark,

It seems to me that there is a pocket of fat at the top of my legs and the bottom of my ass (ie my LASS) that just never goes away. What do you suggest for a clearer definition between the two? 

Lipo-free,

Lass

Dear Lass,

Thank you for a super - and timely - question. In a previous article, I just wrote how compound exercises are generally preferred over isolation exercises; however, to help combat the onset of a nondiscriminatory LASS zone, isolation exercises are the perfect remedy. Specifically targeting the gluteus maximus (ie your ass) and biceps femoris (ie your hamstrings) is critical - and the solution to your impASSe. 

By incorporating these exercises bi-weekly into your regular routine - (which should already include squats and lunges!) - you will begin to notice the other kind of lift and separate that creates a welcomed distraction.

Supine Hip Extension/Leg Curl on Swiss Ball 

- lying on your back. place your heels, ankles and calves on a stability ball, keeping your legs straight and together, arms relaxed by the

sides of your body

- engaging your abs, push down through your heels and lift your hips and lower torso off the floor, such that the weight of your body is            

placed in your shoulders and upper back, creating a straight line from your shoulders to your heels

- maintaining this position, bend your knees, rolling the ball toward your hips, contracting your glutes at the top of the motion

- straighten your legs back out, but do not drop your hips back to the floor, maintaining a straight back the whole length of the exercise

- perform 3 sets of 15-20 reps

Hamstring Lift with Swiss Ball

- kneeling on all fours, with your knees below your hips and your elbows below your shoulders and forearms flat on the floor, place a Swiss Ball behind the right knee and hold it in place by pressing your right heel against the ball

- engaging your core to create a straight line from your head to your hips, contract your glutes as you lift your right knee of the floor to hip height, all the while keeping your hips square to the floor

- lower your knee back to starting position

- perform 3 sets of 15-20 reps for each side

In addition, your 30-45 minute cardio workouts should be conducted on a machine that is glute-centric. My preferred method would be a power walk on a treadmill with an incline of at least 10. Stairclimbers are highly effective, as well, provided you do not lean into the handles, thereby pushing your weight onto the machine.

Here's to a rear raising experience!

Trainer Mark

Desert Island Exercises

Here's a familiar scenario:

You're pressed for time, but will be racked with guilt if you don't make it to the gym for a small sweat.

Oh, what to do, what to do?!

What you do is a circuit of my desert island exercises - the three most effective exercises that will work every muscle in your body to it's maximum potential:

SQUATS, CHEST PRESS + CHIN-UPS

Make no mistake - if you are rushed for a great workout, perform 10-12 reps of each exercise as a circuit, then repeat the circuit three times and you'll have a mighty hard workout.

Round off with a set of 6-8 :20 second sprints, on a bike or treadmill, and you're good to go...or, hopefully, stagger...all in less than 30 minutes.

Say good-bye to the excuses and hello to the quickie.

On...Compound Exercises

Two words:

DO THEM.

...oh, right, to clarify: compound exercises are resistance exercises that target more than one body part, recruiting multiple joints and muscle groups to perform. On the other end of the strength training continuum, we have isolation exercises, that only work one muscle across a single joint. This is not to say that isolation exercises are bad - if fact, they are great for the putting the final touches of tone and definition on your arms, glutes, calfs, etc...but they are not as an efficient use of your body, your time or your hormonal resources as compounds exercises.

Functionally speaking, our muscles do not work on a daily basis in isolation, so why would we train them in isolation? Imagine trying to climb your building's front stoop with an arm-load of groceries while fiddling in your pocket for your keys...exactly. Furthermore, compound exercises not only use our bodies more efficiently, but they also use our time more wisely - why train one body part when you can train several in the same amount of time?!

While these may seem like obvious and logical reasons to train in a multi-motion pattern, there are some reasons that are less apparent. When you train multiple muscle groups at the same time, it elicits a dramatic increase in the levels of positive growth hormones, including testosterone, insulin-like growth factor 1 and growth hormone.

Sure, compound exercises are difficult to perform and require more focus and dedication, but what are you...lazy? I thought not. The rewards for stepping beyond the stationary, isolation machines are tremendously worthwhile. Not only do compound exercises burn 2-3 times more calories, but they work through carbohydrate stores much more quickly, thereby releasing fat as an energy source! You also can lift heavier weights because you are calling upon more muscles to activate - your weight stack will look all that more impressive and you might leave the gym with more than just a better body...

Examples of compound exercises:

- squat, standing up into a bicep curl, leading into an overhead shoulder press

- squat, with a back row

- lunge (static, front or reverse), a lateral shoulder raise 

- lunge (static, front or reverse), on a cable machine, with a chest press or chest fly

If You Had To Choose: Cardio VS Weights

In an ideal world, we'd have 26 hours to our day...90 extra minutes for sweet, glorious sleep and 30 extra minutes that would enable us to do cardio AND weight training at the gym.

Clearly, our world is not ideal and we must make every second count.

Making every second count is easier said than done, often times - working days are long and crazy, family commitments are exhausting and crazy and social engagements with friends are too infrequent, yet crazy, as well. In between the insanity of our daily lives, we seek solace, a moment or two for ourselves...and often these moments are found in the gym: a refuge to reinvigorate and find the strength to face the daily grind once more.

But with the scraps that remain in our day, which area of the gym allows us to make the best use of this time and gain maximum benefit: cardio or weights?

Ultimately, it depends on your goal; and, if you are like 99.43% of the people I know, your main objective is to get laid (ie to lose fat and gain muscle tone). To this end, I say stay in the free weights section. Not to discard the amazing health benefits of cardiovascular fitness, as it is pertinent to training, but...

As we pass through our 20's...and into our 30's...say hello to our 40's...and beyond...our metabolism plays a mean trick and slows down, translating into weight gain - sound familiar? As if time wasn't unkind enough, we also lose about 1/2 a pound of muscle tissue per year! So it is my opinion - and that of any other trainer worth their rate - that weight training is essential to boost metabolic rates, maintain long-term weight loss, burn fat and develop muscle tone.

While it is true that we burn more total calories during a cardio session than we do a weight training session - (because the work is performed non-stop, thus adding up to a higher number) - weight training has a longer lasting effect. When you train with weights, your muscles breakdown and grow, resulting in a metabolic boost. Remember, fat is not burned on the treadmill, but "in" the muscle...and the more muscle tone you have, the more your body has to work at maintaining. On average, each pound of lean body mass burns 11 calories a day, just by existing...so, if you are a 185 lbs man, with 14% body fat, and therefore 86% lean body mass, your body burns appromimately 1750 calories AT REST. Before the body starts to eat into your muscle as an energy source for this maintenance, it uses fat, first:

WEEEEEEEEE!!!

Of course, there is nothing like a little hardcore sweating action in the gym - steam room aside. Therefore, I try to hop on the treadmill as either part of a circuit set (ex. bench press, squated back row, step-ups, one minute fast run on treadmill) or in between circuits (ex. bench press, squated back row, step-ups, repeat twice, five minute run on treadmill). This lends to a brilliantly intense mix of cardio and strength training...and by the end, you'll be sweating like a hooker in confession - or the steam room.

Briskly We Walk Along

Dear Trainer Mark, 

Is walking briskly for 30 minutes good enough for aerobic exercise?

Cardio-phobic

Dear Cardio-phobic,

It is common knowledge in the fitness community that one can achieve a decent level of health through 30 minute bouts of moderate intensity exercise, five times a week. 

But what, exactly, is considered "moderate intensity?" According to researchers at San Diego State University, people who walk at a pace of 100 steps per minute are performing at a moderately intense level.

Not too hard: a nice little walk to the office in the morning and voila! you have completed your cardio workout for the day. Sounds good, doesn't it - almost too good to be true? 

Well, it is!

Unfortunately, it does not take long for your body to grow accustomed to this level of fitness and several factors must be altered in order for the continued benefits of becoming more fit. Within a few weeks you will have to increase your pace, increase your incline (or find more challenging terrain if you walk outside) or increase your weight (by means of a weighted vest, as opposed to gaining some!).  The initial 30-minute brisk walk is a great starting point for someone new to fitness who is aiming to achieve the minimum standards; but, it is just that: a starting point...and minimum standards - will you really settle for minimum?

There is no easy way out in fitness - it's a constant battle of inspiration and perspiration, a challenge to yourself to up the ante and stride further from whence you came! 

(I love that I used WHENCE)

Rock on,

Trainer Mark

On...Cleanses

If the old adage is true, you are what you eat, then a lot of us are in a lot of trouble!

We are consumed by a culture that requires us to eat as fast as we live - and often times, those fast food choices are not always the best.  With convenience comes the consequence of foods stripped of their original goodness and packed with sodium, sugar, fat and preservatives.  Try as the best of us might, sometimes it's just easier to grab a burger-on-the-run than it is to make a healthy homemade salad.

Fortunately, better options are being made readily available as the effects of food abuse have proven costly, both internally and externally. Obesity, poor skin, lethargy and the general accumulation of toxins - (which can lead to a host of other illnesses) - can be linked to a poor diet. With people taking a much more serious approach to what they put in their bodies, organic food providers are no longer an anomaly. 

One way in which people are cleansing their bodies of the aforementioned impurities is through detoxification. While it may not cleanse our innate filth - yes, Chelsea, I'm talking about you - it will certainly help to rid the body of what we have placed in it.

While there are many products available in health food stores to aid in the process, they are not necessary. A detox can be equally as effective by eating organic, high fiber food, drinking remedy elixers and plenty of water and exercising regularly. Typical plans can last anywhere from 3 to 5 days, though some can last up to 3 weeks! I would, however, only recommend a 21-day detox under the guidance of a registered dietician.

Of course, there are pros and cons to everything; though, in my opinion, the pros definitely outweigh the cons when it comes to body cleansings.

PROS

1. You may rid yourself of the desires that pushed you to do the cleanse, in the first place. After several days of clean eating, your appeal of heavily processed food begins to wane.

2. You may cleanse your body of toxins. Although the scientific proof backing this statement is lacking, if it is true, the health benefits can be great.

3. You may achieve TEMPORARY weight loss. Remember, detox programs are not weight loss programs - it is merely an added bonus for a job well done.

4. You may feel renewed and rejuvenated.

CONS

1. You may experience some unpleasant symptoms. Along with the obvious pangs of hunger, you may suffer fatigue, insomnia, weakness, headaches, dizziness and irritability.

2. You may have trouble doing the detox correctly. It is recommended to start with smaller ones, eventually building to the longer, more intense cleanses. It is always a good idea to research detoxification programs and seek professional advice.

...and if you're like me and cannot be bothered to do your own food prep, there are many companies that set you up on a program and provide you with your meals. Personally, I am a fan of www.organicavenue.com. They have a variety of programs which vary in length and goal, and the food choices are both expansive and tasty: yum yum!

On...Intervals

You know that frustration you feel when you hit a wall...that annoyance of an abrupt stop that you didn't see coming?

For many of us, this happens at the gym...we're working harder than hard, making great strides, noticing an inch gone there and an inch gained here - (in all the right places, of course) - and then: BAM! WHAM! SLAM! OUCH! You've hit THE wall of plateaus...

Let me ask you some more questions: do you often feel this frustration as you're about to mount the treadmill, for what seems like the millionth time that week? Clocking the same dreadful time? Booting the same monotonous pace? Falsely pleasing yourself with yet another 500 calories burned? Preferring instead to, perhaps, prance around the gym floor in a feuscha unitard?

If this sounds familiar, then it's no wonder you'd sooner skip the gym and hide your noble, yet halted, progress under a box Sausalito Soft-Baked Caramel Chocolate cookies, sobbing your disappointments into a liter of full-fat milk: poor kitten! You're body is a brilliantly smart machine and knows exactly what you have been doing to it; therefore, it anticipates those 45-minutes of 6.5 speed and will now know how to better conserve this "energy" (ie fat) you are attempting to "waste". It's a survival tactic that dates back thousands of years, so engrained in our genetic make-up that we're stuck with it for a while: a plus for the couch potato, a minus for those with fitter aspirations.

So, how do you break out of the rut of monotony and into a fitter, leaner body? Why, INTERVAL TRAINING, of course!

HIIT (High Intensity Interval Training) electrifies your level of fitness by boosting your metabolism, thereby igniting that extra fat that haunts every mirror you pass. No longer will you pray to the false gods of traditional cardio regimes, but you shall embrace a shorter, more intense way of training that will actually yield the results for which you've lusted. The secret to interval training is not how many calories you expend during your session, but how many calories continue to burn after your session is complete (ie EPOC: Excess Postexercise Oxygen Consumption).

With HIIT you mix high intensity bursts of exercise with moderate intensity recovery periods. Though a grueling method, its advantages are incredible: rather than numbing yourself with boredom for 45-minutes on a cross-trainer, interval training usually lasts about 20 minutes; instead of feeling compelled to do cardio everyday, interval training should be done only every second day; and, most importantly, instead of cruising on frustrating plateaus, you break through walls.

For beginners, it is a good idea to start on a bike.

5 minute warm-up

6-8 sets of 1 minute intervals with a 1-3 sprint/rest ratio: 15 second sprint, 45 second recovery (ie keep pedaling, don't stop)

5 minute cool-down

As you progress, add an interval set on each session, or change your length of sprint vs. recovery (ex. 30 second sprint: 30 second recovery).

For the more experienced gym bunny, hop on the treadmill.

5 minute warm-up

6 - 8 sets of 2 minute intervals with a 1-2 sprint/rest ratio: 30 second sprint, 60 second recovery (ie light jog, don't come to full stop)

5 minute cool-down

Again, as you progress, you can add an interval set to your subsequent sessions, or you can change your length of sprint vs recovery (ex. 20 second sprint: 40 second recovery or 40 second sprint: 80 second recovery).

Judge yourselves accordingly and challenge yourself to the best of your ability - improvements come quicker than you think...so don't be nervous or self-conscious about starting. Before you know it, you'll be pounding out the 1:2 ratios on the treadmill and shredding your winter layer of insulation.

This is a time when my motto, GO HARD OR GO HOME, truly applies...

Caffeine: Maximize Your Perk...Minimize Your Pain?

Every morning at 5:10, I hit my snooze button.

Every morning at 5:19, I peel myself out of bed and before anything else, I drink my coffee, my salvation from yet another night where one or two or three more hours of sleep have been denied me.

Many people hava java before hitting the gym. Typically, it's consumed for the extra boost and, sometimes, for the belief that drinking coffee helps to metabolize fat more quickly  - which, for the record, is not supported by very compelling evidence. 

However, a recent study is showing another benefit of hitting your local coffee shop before you hit the weights. At the University of Illinois, kinesiology professor - and avid cyclist -  Robert Motl has shown that when people consume substances with caffeine, they are able to push themselves harder because they don't feel as much pain. Basically, caffeine works on the adenosine neuromodulatory system in the brain and spinal cord, which is heavily involved in nocicepton and pain processing. Since caffeine works to block adenosine from taking effect, it helps to reduce pain.

Interestingly, test subjects' tolerance to caffeine did not matter: both caffeine-naive individuals and habitual users reported the same amount of pain reduction during exercise after caffeine consumption. Furthermore, tests have shown that caffeine reduces pain reliably and consistently, regardless of the intensity and group of subjects. 

Great news for people who shy aware from the gym because of an aversion to pain; not so great for those of us who, ummmm...enjoy it?

I Like Big Butts and I Cannot Lie

Dear Trainer Mark,

What are the best exercises for building up a huge butt from a non-existent one?

Whitey-Flat-Ass

Dear WFA, 

I think you know the answer to this one - but just need to hear it re-iterated, typed by the hands of a fitness professional. 

The exercises below are suggested under the assumption that you are already active in a gym and are familiar with them. If you're not sure how to safely and effectively perform the exercises listed below, make sure to ask a trainer at your gym.

THE BASICS - ADDING SIZE

1. Deadlifts - a deadlift is to your glutes as a chest press is to your pecs. If you want to build your posterior, you must not compromise your workout by excluding this exercise. For variation, alternate with the stiff legged deadlift.

2. Squats - the traditional type or the front-squat, both carry the same benefit of working your lower-body muscles as hard as they can be worked. While the front squat allows for a fuller range of motion and puts less compressive force on your spine, the traditional squat allows you to push heavier weights.

3. Step-ups - the higher the box (at least 12") the more effective this exercise, just be sure that your posture remains in check and that all the work is being performed by the front foot that pushes off the box.

4. Lunges - front lunges, reverse lunges, side lunges: as long as you're implementing some sort of lunge into your workouts, your butt will reap bountiful rewards.

THE BASICS - CREATING SHAPE

1. Supine Hip Extension/Leg Curl - it is pretty well impossible to target your glutes much more directly than with the supine hip extension/leg curl*

2. Reverse Hyperextension - a big word for a small, but oh-so effective exercise. Lying face down on a flat bench with your lower torso hanging off the end, leave your legs straight behind you with your feet almost touching the floor. Holding onto the sides of the bench, lift your feet slowly upward until they are just short of parallel to the ground. Squeeze your glutes before returning your legs to the start position.

3. Hip Abduction - lying, standing or kneeling, they're all good!

Remember, your legs are half of your body and your glutes are your body's biggest muscle group - does it make sense to train them just once a week? Of course not...they deserve more attention than you're probably giving them!

Rock on,

Trainer Mark

* An uncommon, but incredibly effective, glute exercise. I've included a link - www.youtube.com/watch?v=Nzezx7aOv0w - demonstrating proper technique - make sure to take note of the two separate motions: first, the elevation of the hips, thus creating a straight line from feet to knees to shoulders and second, the bending of the knee, such that the straight line is now from the knees to the shoulders. At the top of the motion, feel the squeeze in your glutes and hamstrings before you lower your hips back to the floor.

Food as Mood Enhancers

Comfort food.  Mac n cheese,  creamy tomato soup, chocolate cake...

You feel so  good while you're indulging, but then the guilt sets in as you realize you've consumed a day's worth of calories in one meal...

Fortunately, there are alternative food choices to lift your frame of mind, without the emotional tumble afterward. Of course, they may not be as tasty nor as satisfying as an ice cream parfait, topped with whipped cream, buttery caramel and chunks of milk chocolate, but a lighter conscience and a smaller waistline might be all the motivation you need to make the superior selection.

The common link between most foods that healthily elevate mood are the B vitamins, particularly vitamin B6. Foods high in vitamin B6 include avocado (the richest plant source of vitamin B), bananas (also a good source of magnesium, which is known for its relaxing properties), oranges (high in the B vitamin, folic acid) and oatmeal (high in the B vitamin, thiamin).

Other notable foods include brazil nuts (high in selenium, known to boost mood), chamomile tea (renowned for it's anti-anxiety properties) and....OMG:

CHOCOLATE!

Yes, you get a bit of chocolate! I love love love chocolate and nothing, other than a piece of chocolate, gives me more pleasure than to tell you that cocoa contains phenyl-ethylamine, a compound known to increase your brain's production of adrenaline and dopamine, both of which elevate mood. Not only does chocolate make you feel great with its delicious flavor and melt-in-your-mouth goodness, but it is scientifically linked to better mental disposition! Fine quality dark chocolate is the healthiest option...however - (of course, there's a 'however'!) - it is best to consume no more than one ounce a day...

Too much of a good thing can, indeed, be a bad thing.