I've had a lot of people ask me lately about structuring workouts. A lot of people who work out on their own do 5-6 exercises, three sets of each, 10 reps a piece. As you might imagine, a routine like that could get somewhat boring over time. It doesn't just get boring to you but your muscles also begin to set into a rut. So, let's mix it up! There are several different ways to structure a workout that can provide excellent results while keeping things fresh and exciting! Explore different options such as volume training, cross fit style workouts, high intensity interval training, supersetting, pyramid sets, etc. The options are nearly endless and all of them can provide great benefits when used properly.
If you start to feel like your workouts are getting predictable then mix it up and try something new. Keep your muscles guessing and you'll see the results!
Saturday, October 22, 2011
Monday, October 10, 2011
Are You A Driven Person?
If you have read previous posts, you know that I'm a big believer in goal setting in all areas of life. If you don't have anything to shoot for then how will you ever know if you succeed? So, for just a minute, I want to use that as a spring board into the next stage of that process.
You've set your goals; now what? How do you approach the task before you of trying to reach those goals? I'm a firm believer that we should let our goals drive us to work harder every day of our lives. Let them be the motivator behind everything you do. If you want to lose 15 lbs. let that goal drive you not just while you're in the gym but also when you sit down to dinner that night, when you're faced with the option of taking the elevator or the stairs, when your co-workers want to grab fast food for lunch. If you really want that goal, every action you take during the day will be moving you one step closer to it. If not, then maybe you need to rethink your goals. Maybe they aren't as important to you as they should be. Discipline yourself to be a driven person and you'll be amazed at what you can accomplish. Good luck!
You've set your goals; now what? How do you approach the task before you of trying to reach those goals? I'm a firm believer that we should let our goals drive us to work harder every day of our lives. Let them be the motivator behind everything you do. If you want to lose 15 lbs. let that goal drive you not just while you're in the gym but also when you sit down to dinner that night, when you're faced with the option of taking the elevator or the stairs, when your co-workers want to grab fast food for lunch. If you really want that goal, every action you take during the day will be moving you one step closer to it. If not, then maybe you need to rethink your goals. Maybe they aren't as important to you as they should be. Discipline yourself to be a driven person and you'll be amazed at what you can accomplish. Good luck!
Monday, October 3, 2011
"The Press" - Video Demonstration
I recently filmed a short video demonstrating the proper technique for an overhead barbell press. This is a very common exercise but one that is done improperly very often putting both your back and shoulders in awkward positions. Take a look at the video and feel more confident in adding this lift to your workout routine!
Monday, September 19, 2011
Jump Rope: The Double-Under
There are few exercises out there that match the full body benefits of jumping rope. Not only does it help strengthen the calf muscles and shoulders but it's also a great aerobic workout and also increases foot speed and coordination. Personally, I jump rope as a warm up prior to nearly every workout I do and frequently use it as a part of my workout when working lower body and/or conditioning. If you jump rope, I want you to try double-unders next time you pick up your rope. This is a variation that will push you every time. The idea is simple, instead of the rope passing under your feet once every jump, it passes under twice every time your feet leave the ground. In order for this to work successfully a few things have to happen.
- First, you need to get in a good rhythm. Good jump ropers are able to maintain a constant rhythm throughout their set and it's even more important when attempting the double-under.
- Secondly, you are going to need to pick up the speed that the rope is turning. Think about it - if it's passing under your feet once/jump now, it only makes sense that if you want to double that, you're going to need spin the rope faster.
- Finally, you will have to get a little higher off the ground on each jump BUT don't start tucking your knees in an effort to get your feet higher. This will only throw off your rhythm.
It will take some practice but put these three tips together and you'll get it. Start by just trying to do one or two in succession and then work your way up. A great goal to shoot for is doing continuous double jumps for 20 seconds. Rest for 20 seconds and then go again. Repeat that circuit 5 times and you'll be feeling the burn from head to toe! Good luck!
- First, you need to get in a good rhythm. Good jump ropers are able to maintain a constant rhythm throughout their set and it's even more important when attempting the double-under.
- Secondly, you are going to need to pick up the speed that the rope is turning. Think about it - if it's passing under your feet once/jump now, it only makes sense that if you want to double that, you're going to need spin the rope faster.
- Finally, you will have to get a little higher off the ground on each jump BUT don't start tucking your knees in an effort to get your feet higher. This will only throw off your rhythm.
It will take some practice but put these three tips together and you'll get it. Start by just trying to do one or two in succession and then work your way up. A great goal to shoot for is doing continuous double jumps for 20 seconds. Rest for 20 seconds and then go again. Repeat that circuit 5 times and you'll be feeling the burn from head to toe! Good luck!
Wednesday, September 14, 2011
No Wonder Our Country is Overweight!
This is just going to be a bit of a rant so bear with me. I was driving into work this week, listening to the radio, when the DJ began talking about this new sandwich from Denny's. called the "Mac 'n Cheese Big Daddy Patty Melt" (I'm not making this up...). The description from their web site is as follows: "Introducing the ultimate in patty melts. A hand-pressed beef patty topped with our NEW creamy Mac ‘n Cheese, melted Cheddar cheese and zesty Frisco sauce on grilled potato bread. Served with a side of our wavy-cut French fries." (http://www.dennys.com/#/menu/menu-13) I actually felt my arteries clogging while listening to him describe this over the radio so I decided to check it out for myself and see just how bad this new sandwich. From Denny's site, they list the calorie content from this meal (fries included) at 1,690 calories! Just for reference...that's MORE calories than most women should be consuming in an entire DAY and just shy of a man's daily intake. But Denny's certainly isn't the only culprit....Hardees sells the Monster Thickburger that registers 1,320 calories in the sandwich alone (http://www.hardees.com/menu), and of course, what meal is complete without the1,400+ calories you'll get from your large Dairy Queen Blizzard (http://www.dairyqueen.com/resources/-007/4830/3231/2011USDQTreatNutritionBrochure.pdf).
The list could go on but I think you get the point. If we want to become healthier we have to have the will power to cut these types of foods out of our diets! Eating out every now and then is fine...just be smart about it and be aware of what you're putting in your body. Rant over.
The list could go on but I think you get the point. If we want to become healthier we have to have the will power to cut these types of foods out of our diets! Eating out every now and then is fine...just be smart about it and be aware of what you're putting in your body. Rant over.
Friday, September 9, 2011
Killer Full Body Workout
I had an awesome workout today with fellow trainer Josh Gray! It should only take about 30-40 mins to complete but will push you to your limit! Do each of the following two circuits twice in succession with as little rest time between exercises as possible.Adjust the weight as needed.
- Air Squats x20
- Pushups x20
- Chinups x20
- BB Lunges (45#) x80 yds
...
- Rope Climb 20ft
- Wall Ball (squat/throw) x20 w/ 15# ball
- Push Press (25# DBs) x20
- Box Jumps (24") x20
Good Luck!!
Friday, September 2, 2011
Concentration and Focus = Results
When you're weight training are you thinking about what you're doing, about the muscle group being worked? If not, I challenge you to try it next time. I know day dreaming about the weekend or the project you have to finish at work might seem to make the time go by faster. And chatting with your friends or even your trainer might seem to be more entertaining. However, just like anything else in life, when you really concentrate and focus on what you're doing, you will get more out of your workouts. If you're doing a chest press for example, think about the chest muscles contracting, think about pressing your heels into the floor and think about the tight grip you have on either the bar or handle. You'll quickly notice that your form will stay truer for longer that you'll be able to more reps/weight by having your mind engaged in your workout. Good luck!
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