mark armstrong fitness

On...Escalating Density Training

2009-10-19T13:16:00.000-07:00

A little bump to get over the hump, that is known as Wednesday:

Escalating Density Training (from here on in referred to as EDT) is an effective, albeit odd approach, to getting stronger and leaner. Instead of the traditional push-to-vein-poppin-failure method, forgoing the standard drop-set/rest-pause manipulations you've heard time and time again, the EDT program, created by renowned strength coach Charles Staley - (YES! I KNOW! CHARLES!? WE LOVE CHARLES!) - will have you experiencing less pain than you're normally accustomed...and the best part? It will only take you 15 minutes.

NOT to say, however, that the intensity is any less - this isn't for those looking for a easy fix...this isn't for mussies. It's for those gym bunnies who are serious about shocking their body composition to new altered states.

Here's what to do:

- pick 2 opposing muscle groups (ie chest/back, shoulders/legs, biceps/triceps, calfs/traps, etc)

- select, according to your goal, your weight and number of reps you will do per set (ie strength: 4 - 6, size: 10 - 12, endurance: 40+) and half that number (for example, if your goal is size, and your normally press 2 x 45lbs plates on a bench press for a 10 rep max, half of the rep range would now be 5 - 6 reps/set, still pushing 2 x 45lbs plates)

- starting your stopwatch, perform alternating sets of selected exercises, with as much rest as needed in between, which will be quite little at the beginning; when the upper limit of the rep goal becomes to heavy (ie for size, 5 - 6), drop down (ie to 4 - 5)

- after 15 minutes, rest and take note of how many reps you did so you can compare to your results the following week

It's ok to do this several times a week - pairing up different muscle groups, of course each time you workout.

Remember, EDT is NOT about total failure - although, you'll feel a bit of it toward the end of your 15 minutes! EDT is about getting bigger, leaner and stronger via intense, if relatively brief, training sessions where you set up competition with the only person who matters: yourself.

Kick it.

On...The Muscle Confusion Principle

2009-10-14T13:30:00.000-07:00

You've heard it before and you're going to hear it again:

Add variety to your workout - switch up the rep count! Play with the tempo! Do a full body assault!

Too often I speak to frustrated gym bunnies who are not seeing the results they think they deserve - and when I switch into trainer mode and ask them the last time they challenged their routine to something fresh and new, they inevitably moan, whine and confess:

'I knooooow...'

Clearly, they don't know (ENOUGH)...and if they do, clearly (again), they are not as interested in the results as they so desperately claim.

The Wieder Muscle Confusion Principle states that by constantly altering the acute variables of your workout (ie number of sets vs reps, exercise choice, exercise order and length of rest) you will keep your muscles constantly guessing as to what is coming next. Not only does this prevent stalling plateaus, it helps to prevent you from falling asleep on the gym floor due to complete boredom...how long have you been doing that same bench press?

In a study conducted at the Arizona State University at Tempe, researchers found that subjects following the Muscle Confusion Principle for 12-weeks increased their bench press and leg press strength by 100% more than those who followed as they were, in a boring, linear program that even allowed for a bit of change every 2 weeks.

Who knew?! You did, apparently...now do something about it.

You're Nuts - How Fat Is Good For You

2009-10-13T06:34:00.000-07:00

Once upon a time nutritionists would cast evil warnings on the innocent nut community.

Eat nut and eat fat, Fatty McFatterton.

Today, it is no revelation that they are retracting those statements, for nuts are actually filled with healthy fats...and can even help you to lose those f**kin' love handles! Add to that an alright dosage of protein and you have yourself a very convenient salvation to the 4 o'clock munchies. However, while most nuts do contain the healthy monounsaturated fats, just one of the species contains the oh-so essential omega-3 fat, alpha-linolenic acid...

...and it's NOT the almond.

Say hello to your new snack-tastic buddy, the walnut.

Compared to the almond, which contains only a trace of alpha-blah-blah-blah, walnuts are bursting with 3 grams/ounce (approximately 14 halves) of the stuff!

A recent study by researchers at the University of Newcastle showed that omega-3 fatty acids are important for keeping body fat away. A group of 124 men and women were placed into 3 categories, based on their BMI (body mass index): healthy weight, overweight and obese. After a 10 hour fast, blood samples were taken and measured for concentration levels of omega-3.

The report concluded that the overweight and obese subjects had significantly lower levels of omega-3 fatty acids in their blood when compared to the healthy-weight subjects. Accordingly, the lower the scores in omega-3 levels correlated to higher BMI's, waist sizes and hip circumferences.

Hello, October - Please go back and be September: A Bedroom Workout for Cold Mornings

2009-10-01T06:33:00.000-07:00

I'm listening to Jay-Z's 'Empire State of Mind' a lot this past week...

And at 5:15 this morning, as I checked the temperature to find it was a chilling 53 degrees, I indignantly ignored my mother's concerned voice (of reason) ringing inside my head and stubbornly put on my gym shorts, instead of my cute new Adidas pants.

'...and in the winter gets cold en vogue with your skin out...'

For those mornings when the air hits you with the chill of your last lover and the gym seems to be as far away as next summer, get over it and get moving. If those words of inspiration fall as flat of Jillian MIchael's onslaught of stirring four-letter hoorays, then know you can have a pretty good workout on your bedroom floor.

(Mind. Out. Of. Gutter.)

Get down and give yourself 20...the at home push-up can work you as hard and effective as any bench press at the gym, with a few simple tweaks. Read on for a four simple chest blitzing ideas:

1. Sloooooooow down! Controlling the speed of movement during any exercise is highly beneficial when done correctly and the press up offers many opportunities. Lower yourself over a 10-second count and pause in the bottom position for three seconds before exploding upwards.

2. Arranging your hands just inside shoulder width, so that your elbows track closely to the torso throughout the movement, will focus on the triceps more intensely than typical extension exercises. Bigger arms + bigger chest = gorgeousness.

3. Positioning your hands four to five inches wider than shoulder width will switch the focus to your chest and make your pecs burn like your last bout of syphilis.

4. Lifting one foot off the ground (about 3 inches) and holding it while executing a traditional push up makes for some tit-tastic fun. This increases recruitment of abdominal muscles as your core works to make up for lost of stability. Alternate feet every 5 to 10 reps and make sure that each side gets an equal number of reps to prevent imbalance. As always, keep your hips in line with your torso and do not sag towards the floor.

Now, you may go back to bed.

Ab-a-licious: Refreshing Your Take on Abdominal Work

2009-09-29T06:38:00.000-07:00

September is typically the second busiest time of year for a gym. Runner up to the post-holiday season, autumn sees gym bunnies ready to pounce back into action after a summer of reaping the benefits of their hard work (ie

One course of action every client wants to pursue is the attack on a six pack: SIX PACK ATTACK!

So, take a seat and pay attention to some simple adjustments you can make in your quest for a perfectly sculpted midsection...a refresher course in ab-bersizes is about to begin:

(And remember, just because you can do 200 crunches doesn't mean that you deserve ripples - haven't you been doing the same exercise for, like, forever? You body IS a machine and will quickly put to muscle memory the regime you execute every week, with your eyes closed).

1. One of the most simple and effective ways of changing a crunch (especially if you're working out from home or a hotel room) involves this cunning trick - grab a towel, roll it up and place it under your lower back; this gently curves your back - forcing your abs to stretch a little further at the starting position and to contract to a greater degree when you crunch.

2. Get on the ball with ball crunching - keep your knees bent and your feet flat and hold that medicine ball just above your head. Now crunch up to bring your shoulder blades off the floor. Hold for a count of two and lower again for 20 reps.

3. The path to a lick-worthy stomach involves using the rest of your body, as well.. Although they are not typically related to abs-focused exercises, SQUATS and DEADLIFTS work the core muscles since your abs need to be strong to support your body when lifting heavy weights and impressing fellow gym bunnies.

4. Rest. Rest is good. Rest is necessary. Your ab muscles are like every other muscle in your body and are subject to the ill-effects of overtraining. Mind you, they can be worked with a bit more frequency than larger muscle groups, but by no means should they be made to work at hour-long intervals 3 times a week.

5. Abs are 90% diet, 10% exercise. Enough said! Just because you workout like a possessed fiend does not entitle you to eat whatever you like and still expect the results worthy of all your hard work on the gym floor.

According to my calender, there are only nine more months 'til summer. No time like the present: we had better get working.

WERQ.

Call The Zoo Keeper - The Pythons Are Out!

2009-09-27T09:23:00.000-07:00

I want a lot out of life. It would be nice and calming to honestly say that I'm satisfied with the simple pleasures - (which I am!) - but I suffer from the bigger-better-more-more syndrome.

Two of the things included on this (expansive) precious list of bigger, better, more and more are pipe-like biceps and trunk-like calves...the perpetual quest of many gym bunnies. I'm actually sorta-kinda-almost happy with my chest and back since, a few weeks ago, a charming and drunken Provincetown gent slobbered to me that he had nicknamed me 'Slab' due to the busty nature of Pamela and Jenna (left boob, right boob, respectively). Bless the power of 7 Planter's Punches.

Anyhow, here are some tips on how to add size and strength to your arms - and remember, it doesn't necessarily mean doing arm exercises:

- do more chin-ups! I know, this is easier said than done, but try not to think about pulling yourself up when you do chinups; instead, imagine pulling your elbows down - promise: the exercise will seem easier

- work opposing arm groups groups! Training biceps/triceps back-to-back allows one muscle to work while the other is resting...better still, you won't need as much rest time between sets and you get on to the rest of your day sooner

- pretend you're home and flex! When doing standing arm curls, flex at the top of the motion and completely straighten your arms at the bottom, by flexing your triceps at the end of each repetition...this ensures that you work the muscle through its entire range of motion

- flick the wrist! Bending your wrists forces work your biceps harder - so make sure to extend them backward slightly (and hold them that way) while you do arm curls

Did You Know...

2009-09-19T10:11:00.000-07:00

Fun fitness facts for this Wednesday morning:

- if you're thirsty, you're already dehydrated - which leads to fatigue and will impede your ability to maximize your workout

- the optimal way to gain lean mass is though anaerobic AND about 20 - 30 minutes of aerobic exercise

- it takes approximately 18 minutes of aerobic exercise to begin burning fat...so don't think that by just popping on a cardio machine for 30 minutes in the morning is going to yield the results you crave

- every extra pound you gain puts 4x the stress on your knees

- caffeine not only provides an energy boost, but also improves mental intensity and focus during your training

A nice easy way to start your hump day, feeling accomplished with the acquisition of 5 new bits of USEFUL information...

Rise and Shine! Train Earlier, Go Further

2009-09-18T17:49:00.000-07:00

It's 8:49 on a Friday nite and I'm home writing on my blog...hmmmm.

Not that I have a problem with laying on my bed, (alone) in my boxers and on my computer - I'm actually counting the minutes to my eBay auction finale so that I can go to bed and wake up super early for a brilliant Saturday morning run.

(CoughahemLOSERcough!)

A study published in the journal Medicine & Science in Sports & Exercise found that the best time to increase your cardio resistance is the morning. It was discovered that your core-body temperature is lowest three hours after you wake up, which improves endurance. When nine cyclists were put on stationary bikes in a hot, humid room they were able to push themselves 5.3 minutes longer at 6.45am than at 6.45pm because that cooler body temperature delays overheating.

Not only do you go further, you also jump start your metabolism for the day - another great reason to wake up shouting 'Rise and shine!'

Peppermint Power: Who Knew?!

2009-09-14T06:58:00.000-07:00

The nose knows.

In a recent study, inhaling the scent of peppermint every couple of hours helped people eat less overall - and eat better! (This appears to be a much more attractive alternative to poppers.) By the end of the 2-week study, the people who had sniffed peppermint every couple of hours during the day had also consumed fewer calories and eaten less fat, less saturated fat, and less sugar than the nonsniffers did.

As a added feature, Mother Nature has decreed that peppermint also reduces feelings of hunger:

BONUS!

I imagine in next year's haste for a beach body, there will be an increase in the use mysterious inhalants...

Fat O'Clock

2009-09-09T06:06:00.000-07:00

Dear Trainer Mark,

Does eating after a certain time cause weight gain? Sometimes I work late, have social obligations, etc and can't eat 'til well after 8pm.

Ate O'Clock

Dear AO,

It doesn't matter what time of day you eat; it's how much you eat during the whole day and how much exercise you do that makes you gain or lose weight...no matter when you eat your meals, your body will store extra calories as FAT! So, if you come home after 8pm, you should still eat dinner. Just choose smart: aim for a meal of protein and vegetables rather than one that is laden with carbohydrates.

...and if, like me, you crave bedtime snacks, make sure you think about what you've already eaten that day and build your snack around that. Moreover, try not to snack while doing other things like watching television, playing video games, or using the computer...being pre-occupied with watching Glee or kicking digital ass makes it too easy to overeat. For ideas on late snacking ch-ch-check out my previous entry:

http://markarmstrongfitness.blogspot.com/2009/04/midnight-monster-first-grab-then-guilt.html

Hope this helps!

Rock on,

Trainer Mark

Sometimes, It's Good to Fail

2009-09-08T13:55:00.000-07:00

You know that feeling...

...when you're at the end of a set...

...your muscles can't possibly move another inch...

...your face is contorted beyond recognition of even the slightest appeal...

...and the burn engulfing your body is worse than your last case of syphilis?

Congratulations on achieving total muscle failure! If said-sensation is foreign to you, read on and try to mimic it in your next workout; for, in order to produce recognizable growth, the muscle must be overloaded...which creates micro-tears in the muscle, which, subsequently, are repaired, which, subsequently, grow back bigger and better than ever before!

Sometimes working to failure can seem like a scary and unattractive venture - threat of bodily harm and facial mutilation does little for motivation. However, there are certain ways to achieve failure, without risking your ego and sex life:

1. CHEAT - on occasion, be naughty and cheat...a few 'sloppy' reps are ok during the concentric phase (ie contracting the muscle), as long as you're able to maintain form during the eccentric phase (ie lengthening the muscle).

2. DROP SETS - after you've performed the last rep of a set, grab a weight 50% lighter than what you were using and burn it out with as many reps as you can.

3. REDUCE TIME BETWEEN SETS - simple enough, no?

You need not combine all three principles at the same time to your training...there is such a thing as taking failure too far - unless you're like Spicoli.

On...Water

2009-09-06T13:58:00.000-07:00

Just an teeny-tiny entry on this post-summer Tuesday, for those who may have enjoyed the laborious days of this past weekend a wee bit too much - and I am definitely not pointing fingers, for I am as black as the kettle.

Duh: water is essential - for life and whatnot. Personally, a big part of that 'whatnot' is muscle growth..

Since muscle is composed of almost 75% water, being even slightly cotton-mouthed will affect its progress. For obvious, if not necessary, reasons, I enjoy a Smart Water...for it is also electrolyte-enhanced, which helps the body to remain hydrated.

Tabata Training: Kill Yourself in 4 Minutes

2009-09-06T13:28:00.000-07:00

Tabata training was created by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo...those crazy Japanese, they know more than electronics. I've been playing with timed interval training with my clients of late and was tickled pink when I later read a bit on Tabata's own developments, considering his esteem and the little Ph.D. after his name.

Basically, your sets are not broken down into defined number of repetitions, but rather into a 2:1 ration of 20 second intervals of work vs. 10 seconds of rest.

First, you select your method of torture...stick to compound exercises such as bench press, deadlift or squat. Next up, you do a 5-minute warm on a bike to make sure your blood is properly flowing and your muscles are loose...now comes the fun part:

- do the first 'set' of your exercise for 20 seconds; forget about counting and just bang out as many reps as you can without sacrificing good form

- rest for 10 seconds

- repeat the above two steps for four minutes and, if performed properly, you won't want/need to do any more

Remember, since you'll be fatiguing quickly, you will need to pick a lighter weight than what you normally lift...put your bruised ego aside, because after this set the only sore spot will be your muscles.

Extract Fat with Green Tea Extract?

2009-09-06T13:09:00.000-07:00

We've all heard miraculous of fat-burning remedies that are merely an over-the-counter purchase away...and, in recent weeks, you've maybe even heard of FDA recalls on such-said products - (yes, I'm talking to you Hydroxycut) - with claims of horrific liver damage.

With that in mind, there is no short-cut...the formula for losing weight is the same as it always will be: burn more calories than you take in. There is, however, a NATURAL and HEALTHY product that consistently proves itself to be a worthwhile aid in spiking metabolism and burning fat. Green tea extract, whether in powder or liquid form does what many of it competitors claim to, but without harmful consequences or flat-out lies...just, don't expect miracles, as hard work and diet are your ultimate weapons of choice - remember, these products are exactly as they are branded: aids, aiding you to reach your goals that you are already accomplishing on your own.

So forget about Alli, fuck Hoodia and don't even bother trying to pronounce pyruvate.

On...Creatine

2009-09-06T11:12:00.000-07:00

I'm chilling out to Brandi Carlile on the train shuttling me back to New York after an extraordinarily blessed Labor Day Weekend in Provincetown, Massachusetts. One might say I had too many Planter's Punches...and Midori Coladas...and Mark-a-ritas...and Patron shots...but I say it resurrects faltering vigor, pushing me to hit the gym and take on my new training regime for the new fall season.

Since it is the start of something new, I thought it might be fun to try something else new-ish. It's been about 6 years since I've used creatine as an intrinsic part of my supplement plan...it's a product surrounded by bullet points of truths and fallacies. Here are the most common:

Fact:

- your body produces its own creatine

- creatine makes your muscles bigger and stronger

- creatine can increase endurance

- 2 - 5 grams/day is plenty; avoid bloating by paying attention to your body's reaction and adjust amount accordingly

Fiction:

- taking creatine jeopardizes your health

- creatine produces identical results in everyone

- creatine works all by itself (ie you still have to kill it in the gym)

According to Shawn Talbott, director of research at www.supplementwatch.com, it's best to take creatine before a workout and, preferably, have it mixed with a carb/protein shake. The sugar in the carbs will ensure speedy delivery of the creatine and amino acids (ie protein) to the muscles, thereby increasing muscle protein synthesis by 800 percent...

WERQ!

You Don't Know Squat!

2009-09-03T05:56:00.000-07:00

Of all the gym cliches that are worthy of repeating, the chicken-leg stereotype truly stands the test of time. I've been in the gym environment for 22 years...and for 22 years I have seen the same perplexing craftsmanship: a stunningly, beautifully, chiseled upper body being supported by little wooden pegs, looking as though they belong to my grandmother.

Gym bunnies, beware! Few things are as unappealing to the discriminating eye as an unbalanced body - my clients often joke with me that I am far too harsh on those whose calfs are not viewable from front-on...oops: my weakness revealed. Lower-leg aside, the best way, the most effective way, to an impeccably sculpted quad-ham-rump is with the squat. There is no escape route, no magical potion, no gift to the gym god, that will allow you to have what you want without the squat.

To that end, here are some points on taking that squat to the next squa-tastic level:

1. Pause for growth - as you lower yourself down as usual, stop at the bottom and hold for 1-2 seconds, then explode up to the standing position. Watch

2. Lift more weight - by placing the bar lower on your back, where the posterior delts create a shelf on your back, you will be able to handle more poundage. Make sure to take a wider stance and watch your squats graduate from regular to POWER.

3. Fast, faster, faster - move the weight back to standing position as fast as possible requires more muscle fiber recruitment.

4. Rep it up - don't be afraid that more reps, less weight will leave you with under developed rump. Sometimes, pushing a lighter weight for a count of 20 reps will help you to break thru plateaus by tapping into new muscle fibers. Try picking a weight that you can easily squat for 12 reps and then dig into your inner sanctum of strength and will to push out another 8 - it's perfectly fine to pause at the top of the motion and rest for a few moments before going back down.

Now, go deep or go home - for big legs are the new black.

On...Warming Up

2009-08-31T05:17:00.000-07:00

Don't be a cold-bodied bitch.

WARM UP!

I know, I know...I too can find warm-ups tedious and boring - I just wanna jump in and tear it up! However, warmer muscles produce bigger gains. When a muscle is excited, it can exert more force, thus allowing you to train with heavier weights.

It's important to live by the 6 P's: Proper Planning Prevents Piss Poor Performance. Basically, if your body isn't warm and prepped, your efforts will not reach their maximum limit. Personally, I like to emulate the work of my imminent session..and since I am partial to total-body workouts, I do a circuit of squats, push ups and rows. While this little routine is crucial to the success of my workout, it also jump starts my heart rate, releases my endorphines and sets me on my big sweaty mission with further drive and focus.

Besides, no body likes an ice princess...

Gym Mix 10

2009-08-28T19:29:00.000-07:00

1. So What'chu Want - The Beastie Boys

2. Happy - Fischerspooner

3. Wolf Like Me - TV on the Radio

4. Bullet and a Target - Citizen Cope

5. Fell in Love with a Girl - White Stripes

6. Hypnotize - Notorious B.I.G.

7. Nobody Puts Baby in the Corner - Fall Out Boy

8. Hurt - Nine Inch Nails

9. Love Like Winter - AFI

10. Time to Dance - Panic! At the Disco

I Dunno: Tip for Shoulder Press

2009-08-28T15:16:00.001-07:00

Increase the benefits of your shoulder presses by adding a shrug at the top of the movement - as if you were trying to touch your shoulders to your ears...just make sure not to lock your elbows. This trick will boost your sculpting results because you'll be moving through a fuller range of motion compared to just pressing the weights up and down.

One Simple Rule

2009-08-28T06:45:00.000-07:00

Keep your workouts balanced and whole. I plead with you not to approach your training as most people do - (do you want to look like MOST people?) - and select one, maybe two, body parts on which to brutalize. Yes, this method has served you relatively well until now, but relatively well doesn't always get you laid. Instead, view your body as what is truly is: a wholistic engine that functions as a powerhouse unit.

When compared to a total-body workout, individual body part splits are inefficient. Therefore, your new regime should include four components EVERY TIME you hit the gym: push (pressing motions), pull (rowing motions/chin ups), legs and core.

Nothing burns through glycogen stores and causes post-exercise caloric expenditure like a full body workout...and nothing feels better than seeing the results you deserve that much quicker.

Get Your Triceps As Big As You Think They Are

2009-08-24T14:32:00.000-07:00

If I did a sprint for every time I witnessed a person trying to build their triceps with push-downs, I would have a body of shredded proportions...boo-hoo me, the gym gods are not that kind. Tricep push- downs - like bicep curls, leg extensions and hamstring curls - are single joint motions, meaning the amount of weight one can push/pull is limited; and so, when you increase the weight, thinking that you'll be increasing your size, you actually call upon secondary muscles for re-enforcements, taking on the load that you should not have tackled.

A much more effective way to build your triceps is to do the close-grip bench press, using either a regular bar, an e-z bar (a kinder alternative for your wrists) or dumbbells (hold them using a neutral grip, ie palms facing each other), for variety is the spice of gym life. In doing this movement, your elbows should graze the sides of your rib cage, pause momentarily at the bottom of the range and extend back up at a controlled pace.

However, if you really want a balls-out 'n' brutal triceps mutilation technique, super set the above exercise with a parallel bar dip: it'll ouch you like a muthaf**ker!

Remember, there are very obviously, very clearly three heads to triceps muscle group - lateral, medial and long - so, every effort should be made to make it look like what the name implies.

Run More to Eat Less

2009-08-21T10:53:00.000-07:00

Aside from amazing film and music, Great Britain produces other - (ummm) - great things...

Like a recent study that says boosting your aerobic activity to a more intense level helps to curb your appetite: GIV'ER LIVER! Apparently, running and other like exercises reduces the number of hunger hormones produced by your tummy for up to 3 hours...

So the next time you feel unbearable pangs and crave something naughty, go for a run instead and reap the double benefits of a good sweat.

Keep 'Em Tucked - Tip for Bench Press

2009-08-19T10:07:00.000-07:00

Dear Trainer Mark,

When doing bench press: should my elbows be tucked closer to my body or flared out?

Captain Peacock

Dear CP,

Keep 'em tucked - while flaring your elbows out DOES isolate the chest better, it also limits the weight you can press AND puts you at risk for injury. When you broaden you elbows out, you lengthen the distance between your upper arm and your shoulder blade, resulting in shoulder problems that are suffered by gym bunnies all over the world...so unless you're actually trying to injure yourself, keep your elbows snug to your body...even more so, you will start lifting heavier and seeing the results you want: WERQ!

Rock on,

Trainer Mark

Save Yourself 600 Calories with a MARKARITA!

2009-08-19T06:45:00.000-07:00

It's humid and unbearable sticky and in the middle of a New York August, I sometimes wish I was still stuck in the frozen ice barrens of America's hat.

Then I realize it's the heat talking and I set my sights on a refreshing evening beverage, instead...

Summer cocktail of choice, hands down, is a margarita - on a simmering night, a frozen one holds miraculous cures from a long day of debilitating temperatures; however, the 700 calories are the last things a waistline that has worked so hard to achieve beach-ready status should be consuming with three weekends of strutting still beckoning.

To that end, I enjoy the MARKARITA! A shot - (or two) - of Patron Silver tequila, topped off with some soda water and a few squeezes of fresh lime juice, provides a welcomed and healthy option to the calorie-ladened, sugar-brimmed margarita.

You will also notice a mysterious absence of a dreadful hangover the next morning should you consume more than you should - thanks to the lack of sugar...and now, on that note, a thanks to me, please.

GRRR: TESTOSTERONE!

2009-08-13T07:48:00.000-07:00

BIGGER MUSCLES!

INCREASED MOTIVATION!

COPIOUS SEX-CAPADES!

Yes, the benefits of a boosted testosterone level reach far and wide, making for huge smiles all around. Unfortunately, testosterone produced by the body begins a natural, annual decline of 1-2% after the age of 30.

One way to naturally increase the body's testosterone levels is to consume foods that are high in zinc. The king of such foods is oysters, which not only jacks testosterone, but also aids in semen production: hello, aphrodisiac, meet cream pie.

Another great source of zinc is animal protein, particularly red meat and poultry. Vegetarians needn't worry, either, as they can dine on beans, nuts, milk, yogurt and cottage cheese, all of which are brimming with an overzealous sex drive...err, I mean zinc.

Moreover, diets low in omega-3 fatty acids - (such as that found in salmon or my pill box) - and high in simple sugars are shown to negatively are proven to negatively affect testosterone production...but, of course, you knew that already, didn't you?

Moral of the story already told a million other ways before: eat healthy and reap the benefits - this is merely another twist...another nugget of knowledge with which to move forward and create the reality you seek.

Now go forth and...

Get big! Go hard! Have (more) sex!

Gym Mix 9

2009-07-29T19:36:00.001-07:00

A side note about this playlist: a great workout can be executed just as intensely to the passion of a female singer-songwriter as to the BMP of the latest Lady Ga-Ga-Ga-Gag-Me...so don't disregard a song solely on its more down-tempo'd beats:

1. Last Day of Our Acquaintance - Sinead O'Connor

2. Bloody Motherfucking Asshole - Martha Wainwright

3. Criminal - Fiona Apple

4. Wasted - Brandi Carlile

5. Why - Annie Lennox

6. Perfect - Alanis Morrissette

7. Precious Things - Tori Amos

8. Hold On - Sarah McLachlan

9. Nicest Thing - Kate Nash

10. We Belong Together (Mariah's Miracle Mix) - Mariah Carey/Peter Rauhofer

Super Savvy Supplements

2009-07-28T17:57:00.000-07:00

Walking into your local vitamin shop can be an intimidating hassle: the selection of repeated merchandise, the amazing claims of each brand, the TV adverts playing over in your head and, of course, the fevered recommendations of your all-knowing gym buddy. Sometimes I enter for one simple item and leave with a scheduled window-of-time for the delivery man.

One thing that will always set supplements apart in my book is whether they pose a risk to my health - in addition to their supposed benefit. Quite often, any info you read about a product is supplied by the company themselves and, therefore, will not contain any literature that creates cause for concern. Lesson: do your research...or take my advice. Not one to dwell on the negative, below I list only the positives, the beacons of light and hope that will help you to obtain your own body of death, without actually risking it.

1. Multivitamin - surprisingly often overlooked by amateur bodybuilders, the importance of a multivitamin cannot be stressed enough. I recommend the HealthPak 100 from USANA. It's brilliance is too detailed to divulge here, so I'll offer a link...and if you are so inclined, I can order you some:

http://products.usana.com/en/products/us/essentials/health_pak.shtml

2. Creatine - no eureka, as research consistently shows that creatine increases muscle mass AND muscle strength. I recommend TRAC from MHP, immediately following your workouts: BOO-YAY, BITCHES.

3. L-Glutamine - the most abundant amino acid in your muscle tissue, that can see 40% depletion after a proper training session. I recommend Glutamine Peptide by Sports Science Research, taken ideally post-workout and pre-bed.

4. Natural Hormone Modifiers - the good stuff, the fun stuff, the stuff that we think and hope will make a huge difference...and does: Legally!! To boost testosterone, try Acetabolan II by Muscle Tech before bedtime and to boost growth hormone, try Alpha GPC by Chemi Nutraceutical about an hour before training and just before bedtime.

5. Protein - need I really explain? Thought not...just be aware that 2 grams of protein is the daily recommendation per kilo of body weight...(divide your lbs by 2.2 to get your weight in kilos)...so, at 95 kilos, I strive to eat 190 grams of protein a day, split over 6 meals. Personally, I recommend Myoplex, 100% Whey Protein or Muscle Milk, depending on personal preference for taste, consistency, etc etc. However, one suggestion I implore is to blend every shake with fruit, such that the sugar can help deliver the healing protein to your starving, well-deserving muscles.

Add these 5 supplements to your already kick-ass, Markie de Sade training routine and you're gun' kill it...with a skillet.

Fortify Your Heart

2009-07-27T07:58:00.000-07:00

Fortunately, I am a heartless wretch and, therefore, mustn't worry about disease, cholesterol and other heart related ailments such as...ummm, emotion: hehe! This serves hugely beneficial when clients claim to be sucking in their last breaths of life, with their blood shot eyes trying to emote the pain of certain, imminent death...empathetic I am not.

However, if one does possess one of these hearts of which I speak, it is so incredibly important to take the most impeccable measures of care with it. These measures include controlled levels of stress (duh), not smoking (duh!), regular exercise (DUH!) and...particular dietary ingredients. Adding the following super-foods to your regular diet is a great way to start eating your way to a healthier heart:

1. Blueberries - delicious and brimming with enough antioxidents, fiber and vitamin C that you can forget your almost-nutritiously void glass of morning orange juice.

2. Salmon - not only a great source of protein, but is a brilliant source of heart-happy omega-3 fatty acids.

3. Soy - known for its protein, fiber and vitamins, but also shown to lower triglycerides, which helps to prevent cardiovascular disease.

4. Oatmeal - roughage and regularity...what more could you ask for in your breakfast? Perhaps, a seal of approval from the FDA that allows manufacturers to advertise oats as a way for you to lower your risk of heart disease.

5. Spinach - the king of the vegetable world...and with just reason. Popeye was full of phytochemicals, vitamins, minerals (especially iron and folate), helping to combat loss of eyesight AND heart disease.

Five simple, tasty ways to ensure a happier, healthier heart: eat 'em, live 'em, love 'em.

Get Those Bigger Muscles

2009-07-23T05:26:00.000-07:00

Are you working hard enough to warrant the results you THINK you deserve?

Maybe, possibly...but! probably not - and this is through no fault of your own, as many of your strides toward a bigger, buffer, bodacious bod can be made off the gym floor, as well. You are merely a victim of the uninformed, from which you will now be granted sanctuary. To that end, follow the pointers below and watch your chest, arms - and ego! - swell...

1. Don't skip the basics: go for compound exercises (ie chest press, squats) instead of singular isolation exercises (ie cable flies, leg extensions) since using more muscle groups for an execise imposes greater strain on the body...and greater strains translates to greater gains.

2. Don't forget to rest: your muscles need 48-hours to recoup, so by engaging in extra activity (ie cardio, sports) your body will use the calories for more burning than building. To see the gains for which you're striving, keep your cardio to a minimum of 20 minutes, 3 times a week.

3. Don't starve yourself: IMMEDIATELY after your workout, you MUST eat a meal/shake comprised of high-carb and high protein - when you stop training, your body is busting its balls to convert glucose into glycogen, so that your muscles can rebuild themselves...without the magic concoction, your body will fight you, destroy you, bring you to your muscle-craving mercy and break down your muscles into amino acids which converts into glucose.

4. Don't skimp on sleep: this is basic and you already know it, but not enough people follow thru...though, those that do definitely reap the benefits. Deep sleep is essential for muscle recovery.

5. Don't go thirsty, don't waste your protein: to gain muscle, eating 1 gram of protein for every 2.2 pounds of body weight is a commonly accepted rule; however, this is only if the body is granted enough water intake with which to process the protein. By drinking 8 - 10 glasses a day, and dividing protein servings between 25 - 30 grams per meal, you help your body to perform optimally.

Keep in mind that better muscles make better lovers...

Tasty Toppings - The Best and Worst Condiments

2009-07-21T14:50:00.000-07:00

Nothing like a bit of garlic lard to add flavor to your meal...and inches to your waistline!

Avoid the pitfalls of poor condiment judgement by choosing wisely what you spread over your next meal. Here are some of my favorite alternatives to butter, mayo and full-fat salad dressings:

1. Hummmmmmus - the richness of mayo, but loaded with goodies like protein and fiber, instead of calories and fat.

2. Guacamole - trade in the bad fat of mayo for the good fat of guacamole.

3. Pesto - one of my favorite tasty delights, the olive oil and pine nut base is full of monounsaturated fat AND the basil is choked full of antioxidents.

Pay respect to my dietary motto: once on the lips, a lifetime on the hips...these are simple choices you can make to lighten your weight load, yet heighten your sensory load.

Best Biceps Buddies

2009-07-20T12:22:00.000-07:00

Sleeve popping biceps are crucial accessories for summer fashions...but how many curls can one person do before your body's neuro-system taps into your redundancy and refuses to make anymore improvements until you boost your game?

Not many...

So: the next time you're at the gym, getting ready to do yet ANOTHER 3 sets of 10 preacher curls, grab a like-minded gym bunny (ie read: competitive-size-hungry-muscle-monster) and help each other out by presenting a challenge.

Standing across from each other, perform one rep on a standard barbell curl - then pass it to your partner, who then performs a single rep. Next, it's your turn again and you hammer out two, then your partner follows suit...get the idea? It's a little dual to see who will give up first. Obviously, this starts off easy but, if performed to the best of your bicep-tastic abilities, will end in teary-eyed pain...and bigger guns:

GIVER LIVER!

Big Bunches of Butts

2009-07-16T13:49:00.000-07:00

As a gay man, there are very few things that get me going as much as a fine, meaty rump...high, round, perky and thick are all wonderful adjectives I like to attach to anyone who has worked/werq'd hard to achieve junk in the trunk.

Here's an exercise to help welcome yourself to the honorary fellowship of buxom, bodacious bottoms.

(Hehe!)

The Single-Leg Step-Up:

http://www.youtube.com/watch?v=YM2hfe3B9mk

The single-leg step-up is a great muscle booster for the hamstrings and glutes, and when these two muscles work together, a lovely lower-shelving action arises. The key is to make sure you're using a platform that will raise your leg's starting position to a 90 degree angle, such that your knee is in line with your hip...a bench or set of boxes as high as a park bench usually does the trick.

Placing the whole of one foot on the bench, transfer the weight of your body into that heel and push up so that your whole body lifts and your other foot comes off the floor. Focus on only using the 'lead' leg, using the other should balancing be required. As you are standing into the highest position, squeeze your glutes and push your hips slightly forward, breathing out as you do.

Just as important as your ascent onto the bench, is your descent into the starting position. As with so many other exercises, there is equal work to be performed during the eccentric phase of motion - therefore, slowly come back down and concentrate, again, on your 'lead' leg doing all the work.

For added muscle tear, place a weighted bar bell atop your shoulders or use dumb bells...and feel the burn.

On...Bench Presses

2009-07-15T13:56:00.000-07:00

I want you to re-think the bench press motion.

Instead of lowering the weight using your arms, think about SQUEEZING your shoulder blades together as you lower the weight. By pressing your back into the bench and retracting your shoulders, you'll load the tension onto your upper back. This allows you to press more weight with your chest, thus getting bigger tits, sooner.

(It also prevents injury to your shoulders, which is a plus as big as your bigger tits).

On...Never Going Hungry

2009-07-14T07:21:00.000-07:00

Having just returned from the land of pints and pies, the sacred temple which is my body took a hiatus and enjoyed a mini-break from the Markie de Sade...an essential part of every gym bunny's regime! Not to say that I didn't remain active - having walked all over London with the obligatory daily-ish visit to my old gym - but my workouts were more like catch-ups and my diet teetered near the deathly edge of a gluttonous sloth...

I digress to my tendencies for hyperbole.

Anyway! My time away from a stricter regime has renewed my lust for health and upon return to my local Wholefoods in Chelsea, I stocked up on essentials to keep my typically insatiable appetite...satiated:

1. Almonds

2. Oatmeal

3. Salmon

4. Quinoa

5. Black Beans

Together, these foods have enough muscle-building protein, rib-sticking fiber and healthy unsaturated fat to keep your cravings for more more more at bay...if all else fails, magnet a photo of obesity on your fridge door - works like a charm.

Gym Mix 8

2009-07-13T14:13:00.000-07:00

1. Rebellion (Lies) - Arcade Fire

2. Downtown Mayors - You Say Party! We Say Die!

3. Lust for Life - Iggy Pop

4. Helicopter - Bloc Party

5. Give It Away - Red Hot Chili Peppers

6. In The End - Linkin Park

8. Bucky Done Gun - M.I.A.

9. I Want Your (Hands On Me) [BBC Radio's In Concert Series] - Sinead O'Connor

10. Smells Like Teen Spirit - Nirvana

On...Eating Yourself to Sleep

2009-07-13T13:35:00.000-07:00

Sleeping had always been my worst enemy - it eluded and mocked me...occasionally bestowing the blessing of a swift arrival, but rarely staying long. To say I suffered from sleep deprivation that was hiccuped with hourly interruptions is a mild statement.

Then I discovered a few tricks...some to do with a supplement called GABA:

http://markarmstrongfitness.blogspot.com/2009/05/gaba-gaba-dooo.html

...and some to do with food - the power of food to induce a solid night of sleep seemed to good to be true, but upon careful case studies, I found many snacks that helped to mend my notorious poor sleeping habits. Here's a top 5 list:

1. A glass of red wine - avoid overindulging (and thereby avoid a hangover and dog breath) by enjoying the sleepy hormone melatonin found in a glass of red.

2. Banana (blended w/milk + honey) - combining the old-age remedy of milk and honey with the sleepy amino acid tryptophan and B vitamins will help you to rest easier.

3. Nuts/Seeds - packed with magnesium, aka nature's tranquilizer, nuts have a calming effect that help you to stay asleep.

4. Turkey - think of every Thanksgiving dinner and its repercussions on activity levels, which is due to tryptophan, a precursor to serotonin..

5. Tea - green (yes, green: the theanine counteracts the effects of caffeine) camomile and mint all possess their own natural sleeping aids

The perfect way to combine all of this? Some turkey and red wine for dinner, followed by a banana for dessert and capped off with a spot of tea before bed...happy zed-ing!

Back in a New York State of Mind

2009-07-13T07:31:00.000-07:00

One of my favorite parts about getting away from New York is coming back to it - most everyone I know has a constant love-hate, push-pull relationship with this city...a relationship that maximizes our best, insuring we realize our full potential - though sometimes to exhausting extremes. Taxi-ing over the tarmac at Newark yesterday and seeing my city's beautifully haunting, visually inspiring skyline creep into view gave me goose pimples, yet again. After all these years, that electricity tells me that I am home.

...and with home, comes routine - and with routine comes newfound vigor to attack the gym and continue for quest for my own body of death.

To help jump-start my body's engine, I'm going to introduce a 3-minute circuit into my weight training regime. To be performed in between every round of exercise sets, this will ignite the jolly ol' pints off my midsection. While I still exercised during my overseas venture, I did allow myself to indulge a wee bit and I played to great effect a proper English countryman who enjoyed his pie and ale.

Here are some examples of hurricane-like circuits, full of explosive movements and strength builders, all of which are to be performed at your highest intensity possible for 60 seconds.

Group 1:

Skip rope

Scissor bench jumps*

Medicine ball Russian twists**

Push ups

Jump Squats***

* Scissor bench jumps: place your left foot on a bench, your right foot on the floor and in one movement, jump up and switch leg/feet position in midair.

** Medicine ball Russian twists: sit holding a medicine ball in front of your chest, lean back slightly, take your feet off the floor and rotate side to side, keeping the moving quick and smooth.

***Jump squats: stand with your feet shoulder width apart and lower your body into a squat position, holding for a moment before exploding as high as you can.

Group 2:

Treadmill run

Step ups*

Reverse crunches

Chin ups

Burpees**

*Step ups: place your left foot on a bench, then push your body up til both feet on are it, step down with your left and then repeat on your right.

** Burpees: squat and lean forward such that your hands are on the floor and you're on the balls of your feet; then, kick both legs back into a push-up position, finishing the movement by hoping feet back into a squat and jumping as high as you can. http://www.youtube.com/watch?v=c_Dq_NCzj8M

Now I must set forth into the gorgeous humidity of New York City and sweat bucket loads even before I lift a single weight...it's good to be home.

Young@Heart

2009-07-12T14:48:00.000-07:00

Saturday night was a fleeting moment in time that bestowed upon me one of the most blessed experiences of my life. Together with my friends James and Stephanie, I entered the auditorium at the Royal Northern College of Music in Manchester, England to hear the Young@Heart chorus.

To those of you who are not familiar with this inspiring group of rockin' seniors, I insist on the essential viewing that is the documentary Young@Heart. Capturing a year in the life of a choir whose members must be 73 or older, the audience joins their journey as they sing, and make their own, every artist from Coldplay and the Red Hot Chili Peppers to Bruce Springsteen and Sinead O'Connor. Of course, with an median age of 80, there are battles and tears - and triumph and tears - made all that more earnest, all that more humane, with the intimate and topical musical score.

...and so, on Saturday night, as the opening number 'Save Me A Place' (Fleetwood Mac) came to its sombre closing chords under the angelic guidance of Louise Canady, I began a journey as musically intense as I ever have...and was reminded consistently of the power of music, the power of hope and the power of yourself.

After the concert, my motley trio managed to invite ourselves to the after-party and become enamored by the spritely old souls and learn their tricks, their ponderings, their secrets on staying forever young:

Vitamins...

Facial creams...

EXERCISE!

and...

Music.

http://www.youngatheartchorus.com

Live from London: A Note on Independence Day Eating

2009-07-05T15:23:00.000-07:00

So you consumed approximately 3500 calories between noon and 2pm yesterday - stopping only because the mere thought of another morcel of hot dog was enough to make you hack everything up...(hmmm, on second thought, file that idea away for next year)...

Consequently, you're feeling horrendously guilt-ridden for the 1 hamburger, 2 hot dogs, 3 cupcakes, 4 sides and 5 brewskies...as you damn well should. Unfortunately, this morning rendered you still unable to move and your post-gorge workout has been delayed 'til Monday.

I'm here to tell you that for that one afternoon of debauchery, your payment is appromixately 5 hours of maximum-inclined treadmill walking at a speed of 3.0...or a 2.5 hour, overall body, interval circuit training session with me.

Now: what are you waiting for?

Get Results, But Sans (that's French for 'without') Your Normal Burnout

2009-07-02T20:11:00.000-07:00

Oh waa-waa! We are all busy and have commitments that press us to hurry our training sessions. Unfortunately, there is no such thing as a shortcut to having the body of an Adonis...there are, however, some effective lessons you can take with you to the gym floor, before running out to your oh-so important dinner party:

1. Fuel Up

Sugar isn't always the enemy...so before you hit the gym, chug down some juice with a scoop of whey protein or grab a yogurt parfait - (yum!) - with granola and fruit. The concoction of carbs and protein will keep you going when otherwise you might say 'eff it' to the final few reps.

2. Intelligent Recovery

Don't rest on your laurels (aka ass) - after a hard, heavy set. Use your time at the gym to maximum benefit and combine pushing and pulling exercises, back to back, followed by a set for your core. While your body is resting from a pushing exercise (ie dumb bell shoulder press), you can give your shoulders a break whilst working a pulling exercise (ie pull ups). Cap it off with a plank or cable cross-overs or a host of other exercises and you're making a brilliant example of the superset philosophy.

3. Work E-V-E-R-Y-T-H-I-N-G

By training all major muscle groups in every workout, you bolster the release of growth hormone and testosterone...which, as we all know, builds muscle and burns fat: WEEEEEEEEEEEEE! No matter what your workout regime may be - (3, 4 or 5 day split) - following this tiny trick of the trade will help you to reap the amazing benefits of what your body naturally stores for you...it's just a matter of knowing how to tap it.

4. Be Like Lisa Kudrow, Parker Posey and Toni Collette

From here on in, you shall be a clockwatcher: after every sequence of push-pull exercises, rest for 2 minutes, slowing reducing the rest period every week by 15-seconds. By reducing the time you spend recovering, you push your body to limits like you've never experienced...and it's pretty freaking awesome.

Remember, if properly conducted, a workout need not take you any longer than an hour, an hour + a quarter...TOPS! If you are someone who spends two hours flirting around the gym, quit being a Chatty Cathy or...hire me.

Gym Mix 7

2009-07-02T12:35:00.000-07:00

1. Stockholm Syndrome - Muse

2. Bulletproof - La Roux

3. Paris Is Burning - Ladyhawke

4. Dog Days Are Over - Florence and the Machine

5. Heavy Cross - The Gossip

6. Be Mine - Robyn

7. Astounded - Bran Van 3000

8. Dance Me to the End of Love - Misstress Barbara

9. So Human - Lady Sovereign

10. Mr Cab Driver - Lenny Kravitz

On...Tempo

2009-07-02T11:59:00.000-07:00

Remember, bitches: this ain't no race.

If you're the type to rush through a workout, you're doing a huge injustice to the hour commitment you have made to bettering yourself...in other words: DON'T CHEAT! T a k e y o u r t i m e...feel and focus on every rep...hold and squeeze the contraction, imagining you're home in front of your mirror, flexing and posing...these few extra seconds will make a world of difference to your efforts.

Some fitness terminology for you to make your own:

In a chest press, you bring to bar toward your chest in the ECCENTRIC phase of motion in a slow 1 - 2- 3 - 4 count and HOLD it in the ISOMETRIC phase by keeping it slightly above your nipple for a 1 - 2 - 3 count, before exploding back off your chest in the CONCENTRIC phase of motion in a 1 count. Following such a template will help to create more microscopic tears in the muscle fibers...ultimately, creating bigger and stronger muscles.

...and we know what bigger and stronger muscles ultimately leads to...

Smaller t-shirts.

And more sex.

(Apparently)

Mea Culpa, Mea Culpa

2009-07-02T06:55:00.000-07:00

Over the past week, I fell down on my bloggersizing duties - t'was gay pride in NYC and I found my exercise salvation on many a dance floor instead...my sincere apologies, but! to make amends, I plan on making several postings today - especially since I head out of town tomorrow for the world premiere of a client's opera.

On such a weekend, we may find ourselves partying a bit more than usual, staying up a bit later than usual and despair that our general routine of wellness has run amuck. Generally, I give a big booness to such debachery, but a big release and celebration can sometimes be a great thing...just in moderation. We strive on so many levels, all year long, to be supreme beings of beings of health, and, yet, only takes a few days to feel as though we've become morbid beacons of the most grotesquely unfit. One way in which to switch this about is to start from the inside out...a fine detox, a potently fibrous regime, a great daily multivitamin and some fine skin care can quickly help to retrieve the stunning object of perfection lost in club land only a few nights prior.

Check out the amazing products at http://www.usana.com/dotCom/products/index.jsp

With this weekend's 6am mornings - (6am where I see the sun rise, not 6am where the sun wakes me) - and arsenal of markaritas, my face should resemble that of a 13-year old boy embarking on his journey into manhood, but thanks to the ridiculously potent, pharmacutical grade quality of these skin care and nutritional supplements, I am once again my glowing self:

WERQ.

Ab-bersize 4

2009-06-24T13:24:00.001-07:00

You need not be afraid of the Swiss ball, nor should you disregard its ability to give you a killer ab workout.

It is your frienemy, whom you will love and hate in equal measures!

A simple plank is made satisfactorily more difficult (read: result inducing) by performing it on a Swiss ball. Assume a traditional plank position, but with your forearms on the ball - make sure your shoulders still remain above your elbows. The instability of the ball will further engage your core, as well as your shoulders, which must stabilize the ball into a fixed position. Of course, the alignment between your heals and your shoulders MUST remain straight, your shoulder blades MUST be kept back and down and your abs MUST be super, super, super tight - I like to think of my belly button being drawn in toward my spine, just for extra effort.

Now, hold for as long as possible...if you make it past 60 seconds, start raising one foot off the floor and holding it for 6...7...8...9...10 seconds and then switch, eventually alternating for 6 sets of 10 second intervals.

The fun with which you can have on a Swiss ball are limitless...so stay tuned for more ab-tastic times.

Cardio Sex

2009-06-23T08:51:00.000-07:00

Many thanks to my friend, Greg, for this tid bid of info!

For sex to be considered a cardiovascular exercise, it must - as with any other form of cardio - meet a certain criteria; namely, an increased heart rate and rhythmic motion of large muscle groups that require oxygen. Easy enough, yes?

So giddy up, rev your horse power and aim for 20-minute sessions, 3 - 5 times a week: lucky you!

If we were all so fortunate, I doubt there would be a need for training...and I would be out of a job.

On second thoughts, go celibate.

Sweat It Out

2009-06-22T14:45:00.000-07:00

Dear Trainer Mark,

I hate cardio - how necessary is it to my workouts?

Hater

Dear Hater,

Please don't hate!

And please, do your cardio. Hate (haha) to break it to you, but cardio is a crucial...so suck it up and sweat it out!

Studies show that just two cardio sessions a week can improve heart health; and, fortunately, if you're like most of my readers and are looking to gain size and strength, two is all you will need. The good news doesn't stop there...

You should say farewell to your tedious 60-minute bouts of aimless wandering on the cross-trainer...ever notice how it's the people who are a slave to these stewpid machines that seem like they need the gym the most? It's because they're approaching cardio in the wrong way.

Instead, do it right and see the results you want, in half the time:

http://markarmstrongfitness.blogspot.com/2009/04/onintervals.html

Rock on,

Trainer Mark

Sweaty Betty and Drippy Trippy

2009-06-17T06:44:00.000-07:00

A tell-tale sign of a brilliant workout is your post-workout sweat factor...unfortunately, it really sucks ass when you go immediately to the office after your session and you find yourself equally as wet, or perhaps even more so, than you were whilst lifting...do you really want to be known at the water cooler as the person with hyperhidrosis?

To help prevent unwanted, yet entirely well deserved, underarm stains and Rorschach-like back splotches, you should take a cold shower. Of course, the first few minutes should be warm and soapy to kill of odor causing bacteria, but continually lower the water temperature until you feel your body's heat dwindle to a comfortable level...unless, you think your office mates are into that sorta thing.

If you continue to have excessive post-workout sweat, take a bit more time to cool down before your shower: a few extra minutes on a bike or a stretch mat is a great idea, though a luxury not many can afford...in which case, I suggest getting a head start on your emails and send off a few from your crackberry, drinking your protein shake before instead of after, etc

On...Pre-bed Meals

2009-06-16T08:48:00.000-07:00

On the calender, summer is quickly approaching - though to look at the thermostat, one might think we are still in the early, temperamental throws of a New York City spring. This doesn't pose problems just for those with vitamin D deficiencies, but also for those who associate colder weather with cuddling up to a pint of Moose Prints by Ben n Jerry's. With the equinox mere days away, this is the time to chose wisely the foods we consume at bed time...for my old adage is true: once on the lips, a summer-time on the hips!

If you are one of the lucky few who are able to ignore late night cravings, then go carve yourself another abdominal muscle...for those, like myself, who can easily chow down on a whole box of cereal, read on:

Any combination of fruit, nuts, nut butter or diary is perfect. Remember, however, that not all fruits are created equal; yes, they pack healthier carbs than cookies, but bananas, pears and most of the dried variety offer relatively few nutrients compared to the carb factor in each. Instead, reach for berries and papaya, which are brimming with fiber and other powerful goodness, whilst containing fewer carbs per serving.

If these suggestions don't quite cut the cake and your low-blood-sugar is a nagging, incessant bitch, opt for appetite curbing oatmeal or a thin turkey sandwich. Try to keep the portions small, as large quantities does disrupt sleep...

Speaking of biological tendencies, keep in mind that your body is not on a 24-hour clock, so what ultimately matters is whether you burn more calories than you injest...to that end, keep a food diary and notice the subtle changes you can make in your diet to create the subtle changes you want to see in your body: every little bit helps.

Another BIG Reason to Hit the Gym

2009-06-15T20:32:00.000-07:00

Let's face it: our primary rationale behind going to the gym is to look better naked (ie to get laid).

There is no shame in admitting that longevity and healthy innards stumble in at a far second and third place...or perhaps, after reading this big nugget of information, a respectable third and forth.

According to Dr Irwin Goldstein, Urologist at Boston University School of Medicine, a workout or a brisk two-mile walk can reduce risk of impotence...therefore, leading to better erections. In his nine-year study of 600 men, those participants who maintained exercising or even took up exercising at middle age kept going in more ways than one - for longer and harder.

If this isn't enough to ignite some lackluster motivation, exercising regularly is also beneficial to your bones, memory, happiness, immune system and quality of sleep...which are all fine and dandy, but we know what really matters most.

Squats VS Lunges

2009-06-15T12:45:00.000-07:00

Dear Trainer Mark,

If squats and lunges work the same muscles, do I really need to do both exercises?

Possibly Lazy

Dear Possibly Lazy,

Think back to the last time you performed an awesome set of squats and a gorgeous set of lunges; ok, now: think of the weights you were able to load for that awesome set of squats compared to that for that gorgeous set of lunges.

Be careful of the lightbulb above your head.

...and, in one little sentence, I think I've answered your question.

But for a fully rounded - (rounded-like-your-butt) - rational, here is why: since both feet are planted firmly on the floor for squats, they allow you to lift heavier weights, thus bestowing you with greater strength and - (MMMMMM) - size. Meanwhile, lunges are a more unstable exercise and require the glutes to work especially hard to decelerate your body as you sink down.

Sure, doing squats AND lunges in the SAME workout is most definitely brutal...but it also blasts enough testosterone to see you through a 2nd puberty. The best advice I can give is to do the squats first, followed by the lunges.

(Actually, I can also suggest that you start off with a 3 week training program of just squats, 3 sets of 6-8 reps, followed by another 3 week program where you do just lunges, again 3 sets of 6-8 reps. Once you've mastered this part of your muscle-verse, combine the two and feel the burn...aim high! I always love it when I require handrail assistance up a flight of stairs).

Go hard or go home,

Trainer Mark

Your Top Ten Protein List

2009-06-09T13:33:00.000-07:00

Our creation of the perfect body sees us on a constant quest for foods that are high in protein...and low in fat and moderate in 'good' carbs. But let's face it, how many times can you eat chicken and broccoli before you start sprouting a tree out of your behind?

Fortunately, chicken ISN'T the Holy Grail of muscle building foods...there are plenty more protein-packed foods from which you can build your body of death. Below is a top-ten list, starting at the bottom and working our way to number one:

1. Pork tenderloin (32 grams/100 gram serving)

2. Chicken breast (33 grams/100 gram serving)

3. Lamb (36 grams/100 gram serving)

4. Lean beef (36 grams/100 gram serving)

5. Parmesan cheese (42 grams/100 gram serving)

6. Tofu (48 grams/100 gram serving)

7. Clams and other molluscs (48 grams/100 gram serving)

8. Cod (63 grams/100 gram serving)

9. Soya protein isolate (88 grams/100 gram serving)

and, drum rolling...

10. Whey protein (80 - 90 grams/100 gram serving)

Gym Mix 6

2009-06-09T12:46:00.000-07:00

1. Ice Cream - New Young Pony Club

2. Getting Down - The Kills

3. Heads Will Roll - Yeah Yeah Yeahs

4. From The Stars - White Lies

5. Nobody Knows Me (Live from The Reinvention Tour) - Madonna

6. Princess - Datarock

7. Push Push (Lady Lightning) - Bang Camaro

8. Jump In The Pool - Friendly Fires

9. Silent Shout - The Knife

10. Everything Is Everything - Lauryn Hill

On...Bigger Arms

2009-06-08T06:11:00.000-07:00

My friend Dan has a saying: "The BIGGER, the BETTER!"

I'm not sure what he's always referring to, but undoubtedly, occasionally, he's referencing arms: the lovely gunnery of a massive biceps-triceps union.

According to a study published in Serious Strength Training by Olympic strength coach Dr. Tudor Bompa, the two most effective arm exercises are preacher curls with a straight bar and a decline tricep extension...thank God for electromyography, a nifty tool that measures activity in muscle.

Biceps: Preacher Curls with a Straight Bar

What to do: Grasp a straight bar with an underhand shoulder-width grip. Lean across a preacher bench and extend your arms fully. Bend your elbows to curl the weight up as far as possible. Keep your elbows firmly anchored.

Portion of biceps used: 90%
Why? The bench stops you from leaning back to cheat and isolates your biceps.

Triceps: Decline Triceps Extension

What to do: Lie on decline bench and position a barbell above your shoulders with fully extended arms. Bend your elbows to lower the weight until it is behind your head. Keep your elbows pointed up throughout the move. Straighten your arms to go to the start of the move.
Portion of triceps used: 92%
Why? It works all three heads of your triceps and the decline keeps the stress on the muscle for the whole lift.

Now somebody call the zoo keeper - cos, as my brother likes to say, "The pythons are gettin' out!"

Excuse My French, But F The "FAT" Burning Zone

2009-06-05T14:18:00.000-07:00

Nothing is as depressing to me as seeing someone who, day after day, week after week, month after month...and yes, year after year, mounts their elliptical machines and hits the FAT BURNING button, only to remain stagnant in their fitness pursuits.

The fat burning zone, as dictated by cardio machines is a falsehood, a mean deception to the faithful and uneducated...for true fat burning happens when the body is at rest - notice how you don't seem to work very hard when you press THAT button...that's because you don't! Funny, isn't it?

My philosophy? The more you sweat the more you lose.

Basically, the harder you work in the gym (ie the more you sweat), the harder and longer your body must recover afterward, and this is when real change happens. Another word for that period of recovery is...yuppers:

REST.

Remember, the human body responds best to variety, so avoid stagnant work outs and improve your fitness by playing between heart rate zones: low intensity (65 - 75%), medium intensity (80 - 85%) and high intensity (90 - 95%). To find your maximum heart rate, subtract your age from 220 and multiply that number by the percentage...if you're already pretty fit, you'll have to adjust your levels of comfort/non-comfort, since the 220 rule is for a more general population - be accurate in making the high intensity level a true high intensity.

Try this for starters:

1 Minute: Low Intensity

1 Minute: Medium Intensity

30 Seconds: Low Intensity

1 Minute: High Intensity

Repeat 8 - 10 times.

Of course, as you improve, you can play a bit with time: shorten the low/medium intensities, lengthen the high intensities, make your low intensity a bit higher, your medium intensity a bit higher, etc etc

Isometrics = Buildometrics

2009-06-03T05:04:00.000-07:00

Dear Trainer Mark,

What is your opinion on isometrics?

Stuck

Dear Stuck,

First off, let me explain to those who don't know what an isometric exercise is. The concept of isometrics involves holding/pausing a weight - (which could be your own body weight) - such that the length of the contracted muscle does not change...it is neither in concentric (ie positive) motion nor eccentric (ie negative) motion. For instance, in a bicep curl, you would hold at the halfway point of your curl, with your forearm parallel to the floor and perpendicular to your bicep; in a leg extension, you would pause as your legs as extended straight in front of you.

...and so, to answer your question: I like isometrics. Incorporating them into your training IS a great, yet simple, way to help build muscle. since extending the time your muscle is under tension promotes growth.

Try this: once you've finished your last set of bicep curls, take a lighter weight and hold in the said-position for 40-60 seconds. If you cannot maintain for 40, the weight is too heavy; if you can maintain for 60, the weight is too light.

Happy Holding,

Trainer Mark

Gym Mix 5

2009-06-01T19:07:00.000-07:00

1. One Word - Kelly Osbourne

2. Put the Needle On It - Dannii Minogue

3. Always On My Mind - Pet Shop Boys

4. Standing In The Way Of Control - The Gossip

5. Enjoy The Silence -Depeche Mode

6. Sinnerman (FDH Heavenly House Mix) - Nina Simone and Felix Da Housecat

7. From The Stars - White Lies

8. Cryin' For The Queen - Little Jackie

9. F**k You - Lily Allen

10. Laid - James

Protein Portions: Is 30 Grams the Limit?

2009-06-01T12:51:00.001-07:00

So many people promote as fact that 30 grams of protein is the body's upper limit for utilizing this muscle building macronutrient in one serving - any more and it becomes waste or is converted to fat. Try as I might to research this topic, I have never been able to find conclusive evidence that says yes or no to the 30 gram rule.

Therefore, I promote an individualized approach to protein consumption - because: would a 220lbs male gym bunny require the same amount muscle repairing amino acids as his 115lbs female counterpart? Probably not.

Keeping that in mind, studies have provided guidelines that remain intact through dozens of academic books. For the endurance training athlete (ie runners and such), an intake of 1.2 grams per pound of body weight is recommended; should consume 1.8 grams per pound of body weight.

From this standard, measure yourself accordingly. For instance, at 210lbs, I am scientifically told to consume 378 grams (210 x 1.8 = 378) of protein a day; split over the course of 6 meals (63 grams/meal) and I have easily doubled the supposed 30 gram standard...

...and my excess protein consumption has NOT converted to fat - just massive surges of intestinal power.

On...Calves

2009-06-01T11:55:00.002-07:00

Some people are ass aficionados, others are lat lovers, while more still identify themselves as pectoral partisans.

I, however, belong to a much smaller group...the calf connoisseurs. Gimme a set of calves that match the size of your average quad and I'm a happy man. True, those massive mounds of perfectly sculpted balls of short fiber are rare, belonging, mostly, to the genetically predisposed; however, that is not to say you cannot defy your stubborn DNA and find me trailing you down the street, salivating over your lower legs: Arnold did it, why can't you?

So what did Arnold-Puny-Calf-Schwarzenegger do to pump up his sticks?

Try this little trick of the trade:

Take your normal calf-raise weight - (for a 3 sets of 12-15 exercise) - and reduce it by 30-40 percent.

Now, perform 10 sets of 10 reps...but! only resting 15 seconds between sets!

The idea is that the muscle fibers of your calves are made up differently than those of your other muscles and, therefore, recover too quickly with the traditional approach. Since your calves boost such fast recovery time - and because the exercise only takes 10 minutes - you can perform it every day.

Muscle to Mush?

2009-05-28T13:23:00.000-07:00

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

2009-05-26T16:26:00.000-07:00

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

2009-05-26T15:18:00.000-07:00

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

2009-05-26T13:06:00.000-07:00

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

2009-05-20T14:19:00.001-07:00

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

2009-05-19T04:38:00.000-07:00

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

2009-05-18T15:37:00.000-07:00

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?

2009-05-18T12:17:00.000-07:00

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

2009-05-13T13:52:00.000-07:00

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

2009-05-12T07:36:00.000-07:00

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!

2009-05-11T19:13:00.000-07:00

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

2009-05-11T14:10:00.000-07:00

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

2009-05-06T07:26:00.000-07:00

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

2009-05-05T06:51:00.000-07:00

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

2009-05-04T08:19:00.000-07:00

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

2009-05-04T08:04:00.000-07:00

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

Eating Negative Calories Is A Positive Thing!

2009-04-30T17:13:00.000-07:00

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

2009-04-30T16:52:00.000-07:00

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

2009-04-28T14:34:00.000-07:00

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

2009-04-28T06:52:00.001-07:00

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

2009-04-27T13:12:00.000-07:00

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

2009-04-23T12:02:00.000-07:00

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

2009-04-22T15:49:00.000-07:00

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

2009-04-21T17:09:00.000-07:00

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

2009-04-21T17:00:00.000-07:00

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!

2009-04-17T06:22:00.000-07:00

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

2009-04-14T12:48:00.000-07:00

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

2009-04-14T07:31:00.000-07:00

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

2009-04-13T14:41:00.000-07:00

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

2009-04-13T07:33:00.000-07:00

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

2009-04-12T10:01:00.000-07:00

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

2009-04-11T15:50:00.000-07:00

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

2009-04-10T20:55:00.000-07:00

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

2009-04-10T14:20:00.000-07:00

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

2009-04-09T19:19:00.000-07:00

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

2009-04-08T18:14:00.000-07:00

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

2009-04-08T12:41:00.000-07:00

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...