Muscle to Mush?

Good news.

The fear of our hard earned muscles turning to mush after a missed workout and an extra beer (or 7) can be put to rest, for the fear - like many fears in life - is unfounded.

Contrary to popular belief, your muscles DO NOT disintegrate into dribbling mush when you stop training. A recent study showed that even after six weeks of inactivity, power only slightly diminished and there was no substantial loss of size nor strength. Technically, you could go almost an entire summer without hitting the gym...

HOWEVER! I do not recommend remaining dormant on the  beach with a never-ending markarita in hand. Take advantage of the warmer weather and go for swims, bike rides and games of sport...these activities will definitely help retain muscle tone; and, once the fall breeze arrives, you'll be hyped to head back to the weights, having enjoyed the mental and physical break from the gym.

...and who knows? Perhaps after having been M.I.A. at the gym all summer, you'll be treated as fresh meat once again: BONUS!

Gym Mix 4

1. Sweet Child O Mine - Guns n Roses

2. I Bet You Look Good On The Dance Floor - Arctic Monkeys

3. Seven Nation Army - White Strips

4. Salvation - The Cranberries

5. Let Me Entertain You - Robbie Williams

6. The Girl and The Robot - Royksopp

7. Blind - Hercules and the Love Affair

8. Meddle - Little Boots

9. Zero - Yeah Yeah Yeahs

10. F**k the Pain Away - Peaches

Gimme a V! Help for Mastering Pullups

Dear Trainer Mark,

I know that pullups are the ultimate back exercise, helping to create that much sought-after V-shape. Unfortunately, I can't seem to make it past the 2nd rep - and attempting the 3rd is a huge embarrassment.

Lower-Case-V

Dear Wee-V,

Ah, yes! There is nothing like gawking at the back half of a man, whose tiny little waist is accentuated by the flares of latissimus dorsi that build into the beautiful wings of a V...

To achieve this supreme figure of god-like proportions is incredibly difficult and certainly is not sculpted overnight, so remove your cloak of shame. Try a couple of variations to the traditional pullup, methodically building your way to the ultimate V.

Start by using the easier neutral-grip (ie palms facing each other); by calling upon forearm/biceps re-enforcements, you will be able to lift your own body weight with more ease. As your back becomes stronger, progress to the underhand grip (ie palms facing you). You will still be receiving assistance from your biceps, but in short order you will be switching to your final destination: the overhand grip pullup.

As well, don't be embarrassed over your 2-rep max; instead, of focusing on a lot of reps, focus on a lot of sets. Using the variations just mentioned, use the following as a guideline:

Week 1: 6 sets of 2 reps, twice a week

Week 2: 5 sets of 3 reps, twice a week

Week 3: 4 sets of 4 reps, twice a week

Week 4: 3 sets of 6-8 reps, twice a week

Remember, this is simply a guideline - play with the variations and master these; however, if you are still struggling with the overhand grip pullup, continue with the variations, but add a weight belt and build strength accordingly.

Happy V-ing,

Trainer Mark

Sneaky Servings: Beware of Portion Sizes

Next time you get ready to chow down on your mid-afternoon meal, take note of the nutrition label...are the manufacturers trying to pull a fast one? Chances are, the answer is a resounding 'YES!'.  Tricks are played on the less-observant eye, misleading you to think that you're eating one serving when, in fact, you're consuming AT LEAST two. 

When was the last time you ate only a portion of a packaged snack...or a half of a micro-waved pizza..or a third of a bottle of your preferred beverage??? Be aware that your moderate intake of calories, fat and sugar has suddenly doubled...and completely destroyed your noble attempts of healthy eating.

Boo-ness to that and to the mean food manufacturers who meddle and game.

Desk-ersize: Fitness Tips for the Office

Symptoms of a desk job: tight hamstrings, compromised hip flexors, chronic lower back pain, sore wrists, poor posture...and the list goes blazes on as long as your in-box after a week's holiday.

Mind you, a proper workout in the middle of your office is a difficult, if not amusing, endeavor - since arriving to an afternoon meeting like a smelly mess isn't an optimal selling point for your next promotion. However, a few little tricks can loosen stiff legs, prevent ailing backs and, possibly, even stimulate some toning.

1. Sit properly in a well-designed chair - your back should be straight, your shoulders retracted back and the top of your computer screen should be on level with your eyes (if you have to look up or down, you need to adjust the monitor). 

2. Even better than sitting properly in a well-designed chair is a stability ball (aka Swiss ball). This re-enforces proper sitting posture and requires more core activation.

3. Many little movements can be performed while sitting on your chair/stability ball:

i. lift your legs using the balls of your feet, hold a beat, then set them down, repeating until your calves are comfortably tired. Do this routine every ten minutes for an hour

ii. buy a hand gripper; they are cheap and small and great forearm workouts while on phone calls or document readings 

iii. contract your abs and gluteals through out the whole day; squeeze, hold for a few beats and relax, constantly   repeating

4. When your computer is downloading larger files or while on a dull conference call that doesn't require much participation, take advantage of this, and other similar down time, to perform pushups, planks, jumping jacks, etc  You can also invest in a set of elastic bands and do simple exercises such as overhead shoulder press, bicep curl, back row, etc etc

5. Learn to stretch. Every hour or so, stand up and stretch your neck (front to back, side to side, but NOT in circular motions),  roll your wrists and ankles, do forward bends (with ultimate goal of touching your toes), clasp hands behind your back, interlocking your fingers and raise your hands as high as you can, feeling a squeeze between your shoulder blades and a pull of your chest.

6. Have a water bottle on your desk, refilling it throughout the day - this is the perfect time to stretch. Symptoms of a desk job: tight hamstrings, compromised hip flexors, chronic lower back pain, sore wrists, poor posture...and the list goes blazes on as long as your in-box after a week's holiday.

The Hunch-Back of Chelsea

Dear Trainer Mark,

I've become one of those people who have clearly over-trained the front and under-trained the back: my chest is in fine form, but I've noticed a rounding of my shoulders...HELP!

Grovel, grovel,

The Hunch-Back of Chelsea

Dear Hunch-Back,

Despair not: you are not alone, sharing company with so many other gym bunnies. While it's only logical to think that people would distribute their gym time evenly amongst all body parts, we do not - we go for what we see in the mirror: arms and chest. Therefore, most - ahem - 'fit' gym bunnies eventually appear to have sticks for legs and a lovely manly lump on their back (a result of overtrained chest, pulling the undertrained back/shoulder muscles forward).

One key exercise to rectifying the slumped posture phenomenon is the inverted row, which uses your own body weight. In addition to being a great muscle builder, inverted rows are great because they focus on the oft-neglected upper back and shoulder area - the muscles that directly oppose those used in the bench press. Here's how you do it:

http://www.youtube.com/watch?v=vfTTDsBwLkk

At a smith machine, grab the bar with an overhand grip and place your heals on the floor,with your legs straight. Pulling your chest toward the bar - (to count as a rep, they must touch) - pause for a beat and then lower yourself 'til your arms are straight. If you can't do 10 perfect rows, you likely have an imbalance between your front and your back. Fix this by performing 2 sets of inverted rows for every 1 set of any chest exercise that you do. 

Stand tall, Quasimodo.

Trainer Mark

Gym Mix 3

1. I Got You Dancing - Lady Sovereign

2. Get Me Bodied - Beyonce

3. 4 My People - Missy Elliot

4. I'm Not Alone - Calvin Harris

5. Lay Me Down - Cyndi Lauper

6. Sabotage - Beastie Boys

7. Love Will Tear Us Apart - Joy Division

8. You Want History - Kaiser Chiefs

9. Human - The Killers

10. Hot In Here - Jenny Owen Youngs

Pushup Pansies: Are You One of Them?

Most gym bunnies prefer the bench press to the push up - understandably so, since they are more likely to be asked how much they can bench - (GRUNT!) - than how many push ups they can do.

Do you think that you're beyond the push up - dismissing it as a rudimentary exercise that doesn't challenge you as the bench press does? If so, I challenge you:

Assume a pushup position, but! Place your feet on a bench and then have a fellow gym bunny place a 25 pound plate on your back, falling into the valley of your shoulder blades. Now...perform 20 push ups with PERFECT FORM, bitches. As a refresher, perfect form keeps the body rigid, in a straight line from your ankles to your head and has the nose touching the floor. Until you pass this wee little tittie test, there's no reason to continue with your grunt-a-licious bench press. Besides training your chest and triceps, the pushup engages your lats, core and pretty well every other muscle in your upper body...and to that I say: 

WERQ!

If you successfully pass the test, I commend you and offer you another challenge by performing the exercise with your hands on a BOSU ball - (rounded part on floor) - as this adds an element of instability and forces your core and shoulders to work harder.

Happy pushing - may you no longer opt for pansy status.

Ab-bersize 3

Medicine balls are fun - fun in that they usually illicit reactions that inspire you to go old school.

So go for it: before science became involved, before drugs became a fast-track, our forefathers of fitness sculpted their own hawtness with the help of medicine balls. Here is an ab=bersize that should give you a nice burn.

Reverse Crunch with Knee Drops

Laying on your back with hands resting by your sides, raise your feet off the floor create a 90 degree angle with your legs. Placing a 4 kilo ball between your knees, squeeze it tightly, all the while keeping the small of your back flat to the floor.

Pulling your knees toward your chest, contract your abs and return them to the starting position - ie feet off floor, legs bent at 90 degrees. Once here, lower your knees to the right, bringing them back tot he starting position before dropping your knees to the left. For the next rep, alternate the side to which you drop your knees.

Slice 'em up!

Gym Mix 2

1. Heartbeat - Annie

2. Time to Pretend - MGMT

3. With Every Heartbeat - Robyn

4. Oh La La - Goldfrapp

5. Never Miss a Beat - Kaiser Chiefs

6. No You Girls - Franz Ferdinand

7. Halfway Home - TV on the Radio

8. Like Eating Glass - Bloc Party

9. Foundations - Kate Nash

10. Don't Stop Believing - Journey

GABA-GABA-DOOO!

Loves me some GABA - and you should, too!

GABA (gamma-aminobutyric acid) is the most important and abundant amino acid in the brain - though, it is often classified as an inhibitory neurotransmitter. In addition to inducing relaxation and sleep, GABA stimulates the anterior pituitary.

(I hear an echo of confused mmhmmm's)

A stimulated anterior pituitary leads to higher levels of HGH...yes, dear gym bunnies, the very lovely, very potent, very sought after Human Growth Hormone. Most of you may already know that HGH is anabolic (muscle building) and lipotropic (fat preventing), but it also has anti-aging properties...so, it's as though you're revisiting puberty, minus the awkward erections and crater face catastrophes. 

Take note, however, that GABA merely helps the production of natural occurring HGH, which decreases with age. To out source supplemental HGH - (that's my polite term for shooting up) - is opening a can of really ugly, disease ridden worms that will be wreck havoc on your system and I by no means endorse sticking needles in your butt, unless prescribed by your physician.

GABA-GABA-DOOO!

Cut The Carbs, Not The Taste

Carbs get a bad rap - true, they DO turn to fat if they are not burned off in enough time...but, remember: if you're going to expel energy (ie have a kick-ass-muthaeffin' workout) you need to have some stores of it to see your session to depletion-completion...so! Do not cut carbohydrates completely out of your diet - just choose them wisely and if you decide that you still have too many excess carbs floating about in the evening hours, consider the following substitutions!

1. Mashed Potato VS Cauliflower

Steam fresh or frozen cauliflower in the microwave and spray with non-fat butter substitute, along with a little half-n-half substitute and you have some lean, mean competition for real mashed potatoes, minus 30 grams of carbs. Play with flavors you desire by adding salt, pepper, rosemary, garlic, etc etc 

2. Lasagna Noodles VS Zucchini

Slice out 36 grams of carbs by slicing 4-5 medium sized zucchinis into 3/4" strips, seasoned with Italian spices. Placing them on a non-stick cookie sheet, bake for 20 minutes at 425 degrees F and then proceed to make your lasagna as you normally would, but using the zucchini in lieu of the noodles.

3. Sandwiches VS Napa/Chinese Cabbage

Swap out 30 grams of grabs by rolling your sandwich meats and fixings in a leaf of cabbage - so easy it's ridiculous. If you miss the spread action, dip your newfound sandwich in a sauce of your liking.

Three little adaptations that can make for big ab-daptations.

Ab-bersize 2

The hanging leg raise is to your abs as the pull up is to your back, the chest press is to your pecs and the squat is to your legs.

In other words, if you want to bruise the foreheads of unsuspecting summer dates, you must do them. 

It's explanation is simple -  unlike it's execution: hanging from a bar, you curl your hips and knees up and toward your chest. Just be sure that you don't fall victim to three common mistakes - using momentum instead of your abs, lifting your knees instead of curling/scooping your hips and leaning back instead of looking straight ahead.

Of course, this is one of the hardest ab exercises for a reason - it requires not only abdominal strength, but also a mighty grip and flexibility of the lower back and hip flexors (the muscles on front of your upper thighs). Check your grip by seeing if you can hang from a bar for at least 30 seconds: if yes, then you're good to go, if not, then wrap a towel around the bar and practice holding on as long as possible, aiming to lengthen your hanging time by 5 seconds each workout. To assess your flexibility, stand with your upper back, shoulders and hips against a wall and slide you hand between the arch in your lower back and the wall: if you can only manage a couple of fingers, then you're good to go, in your whole hands fits, you're tight. While tight isn't always a bad adjective, you do not want a tight lower back and hip flexors. To cure this, perform 2 sets of 12 - 16 overhead reverse lunges. The overhead bar need not be heavy - a broomstick will do! - just make sure to bend both knees to 90 degree angles.

Once your assessment is complete, move onto the exercise at hand...if you need a primer exercise before you jump into the hanging leg raise, try the flat-back leg-lowering drill. As one might suspect, you lay on the floor, flat on your back, with your legs raised above your hips and knees slightly bent. Pressing the small of your back into the floor to eliminate the arch, take 3 - 5 seconds to lower your legs to the lowest point it can reach without compromising the flatness of your lower back, then bring your legs toward your chest. Once these become boring and easy, then you're ready for the hanging leg raise. Do as many reps as you can, resting for 30 seconds between each set, thereby building your endurance...and, indeed, variations do persist. After you had the bent knee hanging leg raise mastered, straighten out your legs and feel the burn all over again.

Giddy-up!

(The longer you can hold your legs up in the air, the better.)

Pre-Workout Energy Boosters

Life is tough, so you have to train tougher. Sometimes, it's far more tempting to hit the bar for a post-work drink than it is to hit the gym for a post-work workout. Since everything seems a bit more manageable after a good sweat, make sure you attack the gym like life attacks you. 

To that end, what are the best pre-workout diet formulas which will guarantee as intense a session as you're necessitating, physically and mentally?

Below are a few suggestions, dependent on whether you prefer solid food or liquid prior to training - just make sure you allow enough time for proper digestion: I've induced more rush-to-the-toilets due to rush-before-training-snacks than my clients would care to admit. Generally give 30 minutes for liquids and 60 - 90 minutes for solids.

1. Homemade Elixer: 6 oz unsweetened ice tea (preferable green or white) + 6 oz of pure berry juice (blueberry, pomegranate or cherry from a health food shop*) + 15 - 20 gm of whey protein + vitamin B

2.  Complex Carbs (for sustained energy) + Simple Carbs (for natural liveliness): oatmeal or shredded wheat with fruit (banana, mango, pineapple)

3. Supplements: supplements are a tricky thing...since they can be quite strong and have varying degrees of affect on the individual person. Keeping that in mind, it is smart to start with a smaller than prescribed dosage to assess your own relationship with the supplement. Personally, I like N.O-Xplode, Super Charge (by Labrada) or Spike (by Biotest): the boosts are super and immediate, the pumps are fantastic and the crashes are non-existent.

Remember, as well, one of my favorite mottos: 

GO HARD OR GO HOME!

If you are TRULY exhausted and TRULY feel that a day of rest would serve your goals better, then listen to your body. Rest is essential for mental health and muscle growth - besides, with guilt riddling your conscious for having skipped the gym, you will go the following day brimming with all the motivation you previously lacked: every rep will count, every set will be a success, every session will be your best...and to that I say:

WERQ.

The World's Greatest Stretch

I'll be the first to admit that stretching can be boring...unless, of course, you have someone - preferably hot and foreign - doing it for you. However, one cannot deny the benefits of doing some movement prep work, as it can increase the production of your workout by as much as 20 percent - no joke.

I recently did a seminar with the amazing folks at Athlete's Performance in Arizona (www.athletesperformance.com) who stress upon stresses the amazing benefits of THE WORLD'S GREATEST STRETCH and HAND-WALKS. Considering these guys train the most elite players of all sports during the off-season, you have no reason not to believe them. I paid over $600 to learn this 2-minute booster...but you, lucky dears, get it for free. Performed before the start your workout, this is the most important and easiest thing you can do to improve your performance in the gym.

The World's Greatest Stretch 

- take a large step forward with you left leg and get into a lunge position

- bend down, take your left elbow and place it against the instep of your left foot, while your right knee remains bent and off the floor behind you; pause, momentarily

- take your left elbow away from your instep, place your left hand on the floor outside your left foot

- push your hips to the ceiling, straighten both legs as much as possible (back leg will straighten more) and left the toes of your left foor toward your shin

- stand up and lunge forward with your right leg and repeat. That's one repetition: do 10.

Hand-Walks:

- start in a push-up position, keep your knees straight  and walk your feet toward your hands

- your hips will rise toward the ceiling and as you feel a stretch in your hamstrings, start walking your hands out into a push-up position, again. That's one repetition: do 10. Each time trying to place your hands further ahead of you. 

By giving your muscles the mobility and stability provided by these exercises, you are supporting the rest of your workout...and improving your flex-uality...and that, my lucky dears, is never boring.

Gym Mix 1

1. White Lies - Death

2. Untouched - The Veronicas

3. Fa-Fa-Fa - Datarock

4. Heartbeats - The Knife

5. You Know Me Better - Roisin Murphy

6. Lights and Music - Cut/Copy

7. I Don't Wanna Be In Love - Good Charlotte

8. Konichiwa Bitches - Robyn

9.  Straitjacket - Alanis Morissette

10. Bloody Motherfucking Asshole - Martha Wainwright