Summer is fast approaching and your probably going to start working hard on getting your abs ready for the summer vacations, pool parties and BBQ’s etc..

Unfortunately many people and maybe even you still think they need to do hundreds of sit-ups and crunches to get there abs summer ready. Well today I want to share 5 reasons why doing hundreds of sit-ups and crunches are the most ineffective fat burning exercises to flatten your abs and give you a lean and mean midsection.

Myth #1: You Have to Do Hundreds of Crunches and Sit-ups To Lose Belly Fat and Get Flat Abs

The facts are in “According to Men’s Health magazine, it takes more than 22,000 crunches to burn a pound of belly fat” Wow what a waste of your precious time and effort.

So I guess you’ll never get a flat stomach or six pack abs while crunching away on the ground. And even worse crunches can literally be a pain in the neck – and low back. So give them up.

So now you know you will never lose the ugly belly fat covering your abs with crunches and sit-ups. So what is a more effective way to lose your belly fat you ask? Well here at F2C we use interval training combined with total body ab exercises that give you huge caloric burn as well as keep you healthy, so you don’t throw your back out while reaching into the cooler for another ice cold beverage ☺

Myth #2: In just 3 easy installments of $19.99 you can get your six-pack-ab machine.

How many times have you seen these commercials where they show you how easy it is to get six pack abs. All you have to do is crunches, twist pump etc.. with there ab machines and you will be six pack ready in as little as 4 weeks or less. Funny how simple they want you to believe it is, I love the one where they show how many pant sizes they lost just by doing crunches. Come on your smarter than that!

I really do wish one of those abdominal exercise contraptions worked half as good as the so-called “experts” say, but infomercial gadgets don’t burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).

Myth #3 You Have Train Your Abs Every Day To Get Six Pack Abs

This is fortunately another lie. The fact is that the most effective way to get a lean midsection is to drop the boring, repetitive ab exercises and replace them with total-body ab exercises that only need to be done 3 times a week in as little as 10 minutes day.

Just like anything in life, quality trumps quantity every time. So choose the most effective exercises that elicit the biggest bang for your buck.

Myth #4 :You Have to Do Cardio in the Fat Burning Zone Every day to Burn Belly Fat

Long, slow boring cardio in the fat burning “Zone” is not the best way to lose ugly belly fat. In fact, in a recent study, subjects did 40 minutes of slow cardio three times per week for 15 weeks but didn’t lose a single inch of stomach fat. However, only 20 minutes of interval training helped subjects spot reduce their belly fat.

There are literally hundreds of studies espousing the benefits of interval training for fat loss, especially your belly fat.

The fact is we adapt to the specific demand we place on our bodies. If you train to be strong and explosive you will build a body that is lean and strong and burns an increased amount of fat calories throughout the day to support your lean calorie expensive muscle. If you train slow and long you will build a body that needs to be very efficient at burning calories, less muscle more body fat, thus less calories will be burned to support your hybrid body not six pack abs!

So when it comes to fat loss you want to be that gas guzzling mustang, not the gas efficient hybrid vehicle.

Myth #5 You Have to Use Expensive, Fancy Ab Machines at a Gym

Research shows that most abdominal machines in gyms are extremely DANGEROUS for your low back! And even if they weren’t a back breaker, there ineffective.

Seriously look at the people who use these machine everyday, are they walking around with six packs, yeah didn’t think so. The fact is that you can do simple, safe, and effective abdominal bodyweight exercises and interval training at home to flatten your stomach.

We don’t have one machine in our facility except one, the human body, the best machine of all. Sure we use Medicine balls, stability balls, Kettle bells, TRX straps, super bands etc… But every single one of these tools requires the body to be in some type of functional position that challenges the whole body, Now we also have exercises where we don’t even need any of these tools just you and your body, that’s it!

All the at home workouts we provide to our clients consist of the body and nothing else. These are effective and fun, and they can be done anywhere anytime. No excuses!

Here is one of those fat burning workouts right here. Give it a try and see how effective something so simple can be….

This is an advanced workout, she is going straight through for 30 second on each exercise for 6 exercises. You should first build your fitness up by doing simpler progressions of exercises and taking anywhere from 30 seconds to 60 seconds rest between each exercise and each week decrease the rest time.

You will see this is far from your traditional ab work, but every exercise in this video is challenging the core from a lot of different positions and joints while elevating your metabolism and burning a massive amount of calories even 48 hours after the workout is over.

Again she is doing level 3 exercises I will include in the list level 1 and level 2 exercise that are appropriate for beginners and intermediate fitness levels:

Lean Ab Interval Workout:

1a) L1: Kneeling Push-ups, L2: Elbow Push-ups, Level 3: Push-ups- 30 seconds

2a) L1: Squat, L2: Squat drops, L3: Squat Jumps 30 seconds

3a) L1: Mountain Climber March(slow to fast) L2: Spider Man Mountain Climber L3: Spiderman Mountain Climber + Push-up

4a) L1: Squat L2: Suqat-Thrust L3: Squat-Thrust Jump

5a) L1: T-Stabilizer Knees L2: T-Stabilizer L3: T- Stabilizer + Knee Drive(I say crunch in video, but you will see it’s not a crunch)

6a) L1: Wide outs (Slow) L2: Wide outs (medium) L3: Wide outs (fast and explosive)

Rest 1 minute and repeat up to two more times for a 12 minute Belly Fat Blasting Workout:

Hope your able to give this a try and replace it with your old traditional boring ab workouts.

Driven By Results

Tim

If you want to burn fat all day and night and all but guarantee that you reach your fitness and fat loss goals, your body must be in a fat burning state all the time.

The only way that this can happen is if you optimize your bodies fat burning hormones by ensuring that they are elevated all the time.

So you must make sure that you are implementing these four important strategies to ensure you are stoking your fat loss hormones minute by minute and hour by hour 7 days a week.

 Continual Fat Loss Strategy#1:Nutrient Pairing

At the crux of every fat loss program is nutrition and eating a mix of healthy quality lean proteins, healthy fats and fibrous carbohydrates daily are essential in reaching your fat loss goals.

But if you don’t know how to combine these nutrients then you could be throwing a wrench in your fat loss efforts. You must combine these nutrients in a way that will increase your body’s fat loss hormonal response at each meal.

I’m assuming if your reading this that your goal is to lose fat, so it’s vital that you avoid the presence of fatty acids and insulin, which is a storage hormone, in your blood stream at the same time.

So if you combine carbohydrates such as potatoes, rice, pasta etc.. with fats you will store fat in your storage sites (belly, hips, thighs, arms etc.…)

When you eat fat, fatty acids are released into your blood. When you eat carbohydrates insulin is released in to the blood to shuttle blood sugar to your storage sites. These two together are a recipe for fat storage failure not fat loss success.

So you must avoid eating carbohydrates with high fats, by either consuming a protein + carbs + veggies or protein + fats + veggies, not both!

Continual Fat Loss Strategy #2: Nutrient Timing

Now that you understand that you shouldn’t combine carbs and fats together and which combinations to use. You need to understand when you should eat these combinations of Protein+ Fat + Veggies or Proetins + Carbs + Veggies throughout the day.

The fact is that totally avoiding starchy carbohydrates is not the key to long term fat loss and health, it’s actually when to eat them. Carbohydrates can be part of your fat loss program, you just need to know when your body is primed to handle them the best.

There is one time of the day that is is best to eat your carbohydrates and it’s after an intense exercise session. This is the time your body is going to use these carbs for recovery and energy replenishment. That’s right your body will shunt the sugar straight to your muscles for recovery and not storage sites that will occur any other time of the day.

So these first two strategies combined alone will keep your body in a fat burning state all day long by regulating your fat loss hormones.

Continual Fat Loss Strategy # 3: Strategic Cheat Meals:

Anytime you decrease your caloric intake in an effort to lose fat, your body will react by slowing down your metabolism by decreasing your fat loss hormone levels. This is your bodies natural defense to starving and will decrease your bodies fat burning potential, by trying to survive and this can happen in as little as a week.

So by strategically eating cheat meals throughout the week you can quickly boost those fat loss hormones back to normal to keep the fat loss coming.

We call this the 90% rule. If you follow your nutritional plan 90% of the time, you can eat the non-compliant meals 10% of the time and continue to see your waistline shrinking week after week.

Now onto the 4th and final strategy for ensuring your continually burning fat throughout the day…

Continual Fat Loss Strategy #4: Metabolic Training:

The fact is that most exercises that people do don’t do anything for your metabolism over the long haul.

Most people who spend countless minutes or hours on the treadmill will burn very minimal fat and overtime more has to be done to even burn more minimal amounts of fat. The fact is if your main goal is to get lean and burn fat on a daily basis you must perform exercsies that have a afterburn effect on your metabolism. In simple terms burning fat hours after your workout is done!

The research is clear, metabolic training can increase your metabolism up to 48 hours after your workout is finished, that is two days of an elevated metabolism from a single workout. Imagine what happens the next day when you perfom your metabolic cardio workout with an already elevated metabolism…a lethal combination of a fat loss firestorm.

So what is Metabolic Training? Well it’s resistance training using non-competing total body movements linked together with incomplete recovery combined with high intensity cardio(interval training) that boosts your metabolism and puts your fat loss into overdrive 24 hours day.

Here is a  simple look at what a Metabolic Resistance and Cardio workout would like:

Metabolic Resistance:

1a) KB Goblet Squat x 8

2a) Push-ups x 8

3a) Split Squat x 8ea

4a) Side Plank Row x 8ea

No rest between movements and 1-minute rest between circuits. This can be done for 3 to 4 total sets.

Metabolic Cardio:

1a) Battle Ropes- 30 seconds

60 seconds rest

2a) KB Swings -30 seconds

60 seconds rest

Complete for 10 rounds for a killer 10-minute cardio workout.

As you can see depending on the workout and goals there is incomplete to no rest between movements depending on the goal and emphasis of each workout, which doesn’t allow your cardiovascular system enough time to recover, and because the exercises are non-competing (upper to lower body) your lower body rest while your upper body works and vice versa.

This not only allows you to keep up the intensity and quality for each movement but also provides a huge metabolic boost to your entire muscular and cardio system at the same time. Intensity and quality of each movement is the secret to boosting your metabolism hours after your workout and is referred to as the after-burn effect.

As you can see combining the metabolism boosting power of metabolic training with a nutritional approach that up-regulates your fat loss hormones your body will have no choice but to burn fat all day long, every week, year after year!

There you have 4 strategies that I use myself as well as our clients here at Fit-2-The-Core use to reach their body composition, health and performance goals with amazing success.

Sounds too good to be true right? 2 Minutes to burn a lot of fat. This sounds like one of those commercials you see on T.V. that give big promises and fail to deliver big time.

Well unfortunately it’s not as easy as just doing the ab rocker, the push-up maximizer and the high rep les miles workout.

See these are all the new infomercials  I just saw this past weekend on T.V.. People fall for this crap,they waste their money and think somehow this is the answer to all their fat loss problems.

Well I can tell you ab machines won’t make you lose 10 inches in your waist let alone 1 inch, the high rep les miles workout is a joke, study after study proves this and so does the result of the hundreds of client here at F2C. With this program your going to high rep yourself into boredom and frustration.

And then the push-up maximizer or whatever it’s called, look there is no better machine than the human body, heck most people struggle to even do one good push-up, why in the heck are going to buy a machine that completely takes the weakest component of all out of the push-up(Core) and tell you it will help you burn fat.

This machine pretty much eliminates the core form the movement, one of the biggest factors in performing a push-up safely and effectively. Also a push-up done correctly will challenge your whole body increasing your fat burning hormones, why would you want to buy a product that eliminates that benefit.

So don’t fall for the hype, you can do better with just your bodyweight without spending all your money on products an programs that fail to deliver big time.

With the right intensity and your body 2 minutes can be extremely effective for fat loss and a sexy body. This isn’t hype and this isn’t easy, but it’s effective at elevating your metabolism and your fat loss hormones for the next 24-48 hours and all you need is your body if that’s all you got. Who wouldn’t want that?

See this weekend me and my wife headed down to lime ridge in Concord to this hill we love to do sprints on. It usually goes like this. Sprint up for 20 seconds walk down. By the time the next sprint is started we’ve rested anywhere from 60-90 seconds. We completed this 10 times for a little under 20 minutes. So overall we only actually worked for only 2 minutes and let me tell you this workout gets you amped up and really releases some powerful fat loss hormones as well as spikes your metabolism.

Oh did I mention my wife is pregnant…Surprised well  she did this with our first baby and our daughter is an extremely heathy 3 1/2 year old now and does these sprints with us…A great benefit if you want your baby to have a strong healthy immune system and cardiovascular system. Exercise is awesome while your pregnant and with a few little tweaks you can’t beat strength and interval training for a healthy baby and a body that bounces back in 30 days after pregnancy. Anyway back to the subject…

The key when doing intervals for fat loss is the intensity, too often intervals are done with too short of rest intervals. The problem here is there is no way that the next interval will be able to be completed at the same intensity and as the workout gets longer the intensity drops big time and so does the quality. So basically as your workout goes on it’s less effective, why would you want that.

So if you really want to get the benefit of high intensity intervals you must take an appropriate rest interval. This allows the body to replenish it’s energy stores(PCr/ATP) in order for you to complete the next interval at a high intensity for releasing powerful fat loss hormones and increasing your metabolism for some big time fat loss.

So this can be different depending on your fitness level and experience at interval training. If your a beginner a walk up a hill might be intense enough .

If you are able to jog, or sprint and are new to this, then a longer rest will be appropriate, eventually as your fitness improves you can start to lower the rest period, but the key is intensity, so don’t take such little rest you won’t be able to complete the same distance in the same amount of time.

This is an easy test. You have a start and finishing point, if it takes 20 seconds on the first round then it should take 20 seconds on number 10. As the you get to number 7, 8 ,9 and 10 you might have to increase your rest period. Again if it takes you longer than 20 seconds you didn’t rest long enough.

Same can be done with bodyweight exercises. Pick an exercise that uses all the musles of your body, such as squat thrust jumps. In a 20 second interval get as many reps as you can. Then again take a 3-4 rest ratio(60-90 seconds) and hit that number again. Very simple right…

The other great thing about these interval is that you will build power, compared to shorter rest periods where your just building power endurance(using only a % of your maximal power output). This is what jogging and sub maximal intervals(aerobic intervals) basically are.

So even if your a long distance runner you must integrate intervals to increase your power output which increase your power endurance output during each mile of your race thus decreasing your race time.

So when looking at maximizing fat loss, 2 minutes of sprints, kills 20 minutes of jogging when it comes to fat loss. After all, how is cardio going to turn your body from bad to good?

It’s not, that’s how.

Slow Cardio turns you into a skinny runner, which is all fine and good if you like jogging and are training for a long distance event.

But the truth is that you will not build a sexy body with jogging.

Plus, the little known secret about jogging is that it causes a lot of injuries.

According to the journal, Sports Medicine, “the overall yearly incidence rate for running injuries varies between 37 and 56%”(Sports Med. 1992 Nov;14(5):320-35.)

So basically you have a 50-50 chance of getting injured each year if you are a runner.

That’s why I want you to stop doing endless amounts of cardio before you get hurt (and frustrated that it’s not getting you the body you want or deserve).

So here is a simple  example to start with. Again if your new to fitness, strength training is where to start. You can’t sprint safely and effectively if you haven’t built the stability to endure the stress of sprinting or even jogging for that matter.

Beginners: Walk or jog up a hill for 10 to 20 seconds, rest 90 to 2 minutes. Do this 5-10 times. Increase intensity each week by upping the pace and eventually decreasing the rest period when appropriate. This can also be done using your body weight. Beginners can do squat-thrusts or even just body weight squats if that is intense enough for you. Again each person will have a different perceived exertion of intensity, so tread safely and be honest with yourself on where you should start. If your in pain then you aren’t ready and seeking out a professional is your safest bet.

Intermediate to advanced: Sprint 20 seconds. Mark the point up the hill where you finished as this is the point where you must reach at each interval in 20 seconds.Walk back down, this should take 60 to 90 seconds depending on your pace. Again the rest interval depends on whether you able to complete the next interval at the same intensity(same distance in same time). You can also do this with squat-thrust-jumps. You might not need as long of a rest period as hill sprints for more advanced fitness levels. Again you can decrease the rest period as appropriate, remember the goal is intensity not quantity.

If your doing interval training correctly there is no way you should be able to go longer than 20 minutes.I will repeat this again “Quality Trumps Quantity” every time, why would you want to do more with diminishing returns, this is truly a road to injury.

These are just two examples, but they are the simplest, your imagination is your only limit. Make sure the exercise is appropriate for your current fitness level, safety and quality are what makes up a great fat loss program, not pain and discomfort. Don’t don’t fall for the lies that they are trying to sell you on T.V. get motivated and get started today, with the most amazing machine of all, your body…

Driven By Results,

Tim

I get a lot people asking me what they should do for cardio for fat loss, and my answer is always intervals. Intervals are a research- and real world proven KEY to your fat loss program and health.

There are many ways to do intervals, the traditional bike, treadmill intervals, which I find very boring and so do many of our clients here at F2C.

That’s why we use body weight plus strength movements for our interval training here at Fit-2-The-Core. We combine bodyweight exercises, strength exercises, mb exercises, jumping rope, sprinting, kettle bells and battle ropes etc…

The key to an effective interval training program is to have variety, so you don’t end up at a fat loss plateau. Variety is one of the keys to continually to losing fat and reshaping your body and staying healthy.

Not only should you have variety within your training week (i.e. alternate between two different interval training workouts, rather than just doing the same interval workout each time), but you should also change these workouts every 4 weeks, just like we do at Fit-2-The-Core.

So just like your resistance training, you need to change your interval training program every 4 weeks. There are many ways to add variety into your interval program:

- switching exercise methods – Instead of always relying on traditional cardio equipment such as running or biking, start using bodyweight exercises or strength exercises.

- Increase or decrease the length of the interval (while decreasing or increasing the intensity, respectively)

- increase or decrease the number of intervals per workout

- increase or decrease the rest time between intervals

So let’s take a look some different interval methods. Here is my list of preferred ways to do your intervals, ranked in order from best to worst, based on my experiences and results with our clients here at F2C…

1. Sprinting outdoors (and hills might be the absolute best)

2. Bodyweight interval circuits (with or without resistance)

4. Treadmill running

5. Stationary cycle (upright preferred)

6. Stair climber- As long as you’re not hanging all flexed over the handles while watching T.V or reading a book.

7. Rower- Again it’s important to keep good posture throughout each row.

8. Swimming (only works for competent swimmers)- Believe me I suck at swimming so I personally know how true this is.

9. Elliptical & Cross trainer machines- I put this here for people who cannot do any of the above, I personally think this is the worst method.

Okay, now that you know some different methods your probably wondering how long should you do intervals for?

Well to be honest, there is NO “best” interval training program – no best “sets and reps” for fat loss. But you must sure that you take appropriate recovery between each interval.

But that is good thing because it allows you to use variety in your approach. So the best interval training method is simply the one that changes and progresses every 4 weeks.

Interval recommendations have ranged from 15 seconds (anaerobic intervals); to 5 minutes (these are known as aerobic intervals). Now one key is proper recovery, because if you do a 15 seconds interval or even a 30 sec interval without proper rest ratios and recovery, then it will just end up being an aerobic interval, which will not be as effective as the anaerobic intervals that are research proven for maximal fat loss.

So let’s take a look at some interval recommendations from anaerobic (without oxygen) to long duration (aerobic with oxygen).

8 seconds on, 12 seconds off

This is the duration used by the Australian researchers in the now famous “intervals vs. cardio” study from 2007. The results found that intervals helped subjects lose belly fat, but cardio didn’t. Unfortunately, it is extremely difficult to replicate 8 seconds on, 12 seconds off using cardio equipment in your gym. So you have to very creative or you can try and use the same ratio at longer interval pace such as 24 seconds on, 36 seconds off. I use these with my clients for shuttle runs. These really kick  their butts and accelerate their fat loss.

15 seconds

The great thing about 15 second intervals is that you’ll be able to work at a very high rate (almost near your maximum power output), as long as you get adequate recovery(complete rest not active rest) between work intervals. The downside is that it is very difficult to do 15 second intervals on machines, because it takes a long time to “build up” and “bring down” the machine settings to the correct speed.

If you decide to use these short, high-intensity intervals, you should do so only if you already have an above average level of fitness. Your rest interval should be between 40 and 60 seconds. The longer you rest, the harder you will be able to exercise in each interval

20 seconds on, 10 seconds off

This method is known as the Tabata protocol, after the Japanese scientist that published a study on this routine. It is very demanding, and while some trainers have suggested this is the best method for interval training, there is NO proof that you will get better fat loss results.

Clearly, the pro’s with this method (as well as the 15 second intervals) is that you’ll get your workout done faster (provided you do the same number of intervals as any other workout). Again, it would be very difficult to perform this type of interval training on a machine, due to the time lag as you increase or decrease the settings. And finally, these too should only be performed by above average fitness levels.

Again due to the lack of recovery most people cannot repeat these at maximal intensities, thus you end up doing aerobic intervals, which I still believe are much more effective than steady state cardio.

30 seconds

I’ve used and still do use a lot of 30 second intervals. Beginners will rest up to 90 seconds between intervals, while advanced fitness levels will rest 30-60 seconds. The longer (relative) rest allows you to work harder in each successive interval (i.e. you’ll almost be able to match your performance in the first interval with each following interval). Short rest intervals (as in the Tabata protocol) will lead to a dramatic drop-off in performance with each interval. You can easily do the 30-second intervals on any machine. Or work great for body weight exercises as well.

45 seconds

These intervals are proven for fat loss. Not only will these fatigue your muscles, they will also challenge your will to complete each interval (if done at the right intensity).People always tell me “yeah I do intervals for 30-40 minutes ” Sorry but those aren’t intervals those aret high intensity aerobics. If you perform these at the right intensity be happy if you get through 12 minutes. Use 45-90 seconds of recovery between intervals. Do 3-6 intervals per workout.

60 second intervals

Similar to the 45 second intervals in benefits and toughness. Use 60-120 seconds of recovery between each. You can start your first month at 120 seconds recovery, 2nd at 90 seconds 3rd at 90 seconds and 4th at 60 seconds. See how simple it is to add variety and progressions. Change the rest and you completely change the workout.

120 second intervals

These are now officially aerobic intervals, and can be used for both fat loss and improving aerobic capacity for sports and running. A great way to achieve two fitness goals at once. Exercise for 2 minutes and then recover for 2 minutes. Repeat 6 times. These workouts take longer , but can play a role in changing your body and improving your performance.

Are you a Beginner?

If you are beginner your probably thinking that these intervals all sound “too intense” for you, don’t worry. Interval training is all relative. In fact, a recent study found that coronary-heart disease patients found interval training EASIER than cardio! You don’t have to push your limits on each type of interval.

First try working at a slightly harder than normal pace. By the end of the interval, you should be getting tired, but you shouldn’t be gasping for air. Start conservatively and progress each week and month, you will eventually get the hang of it.  We do this with new members at F2C, yes at first  they won’t be as intense as it will be for advanced, but this is a good thing as it will be safe and effective until they increase their fitness levels.

For example, if you regularly use level 5 on the stationary bike for 30 minutes continuously, you might try doing a 1 minute interval at level 7 and then going back down to level 5 for 60-90 seconds and repeat. Try that for an interval workout see how it goes.

We are currently using between 15 seconds on 40 seconds off and 30 on and 60 seconds off in our metabolic conditioning intervals for fat losses with our clients, making the appropriate adjustments for beginners.

Our clients love these because of the variety, challenge and results they achieve from them. But again, I really do believe you will get your best fat loss results if you vary your interval training workouts just like you must vary your strength training workouts for continual fat loss results.

Give some of these interval methods a try and let me know how it goes. Make sure to be honest with yourself if your a beginner then slowly progress to the above intervals, it will be hard to lose fat if your injured.

Driven By Results

Tim

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The Superbowl is a day that many people overindulge in thousands of empty calories without even realizing it. Now I know you may be saying to yourself it’s just one day, well I’m sure you said that at Thanksgiving, Christmas, News Years Eve, barbecues, birthday parties, graduation parties, barbecues etc..Many people don’t realize that all these overindulgence’s add up over the year to 10-20 pounds of unwanted weight gain.So managing the amount of calories you eat at all these events throughout the year can make a big difference in your waist line and health.

In my last post I gave healthier alternatives to traditional Super Bowl recipes, but if your attending a party and you have no control of whats being offered then use these 10 tips to keep your calories in check.Just by following these simple tips you can literally save yourself from eating thousands of calories.

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber and micronutrient intake.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Bonus tip:

Before the big party put yourself through a damage control workout, one in which you will deplete all your glycogen stores in your muscle(sugar) and also elevate your metabolism. This is a great way to limit the damage as your muscle will be able to store and burn more of the carbohydrates you eat rather than storing it in your fat tissue. This is another great way to limit the damage from eating foods that are high in sugars and fat.

This is an example of what we did for out Thanksgiving damage control workout, just substitute any exercise in for one you don’t know or just google it:

Station#1:

Level 1:Stationary Running Low Knees/Mountain Climbers

Level 2 : Stationary Running High Knees/ Mountain Climbers

Level 3: Stationary Running side to side/ Push-up+ Mountain Climber

Station#2:

Level 1: Jumping Jacks/Push-up Jacks no push

Level 2: Jumping Jacks/ Push-up Jacks with push

Level 3: Jumping Jacks/ Push-up Jacks with feet and hands

Station#3:

Level 1: Skater Jumps Slow/T-Stabilizer

Level2: Skater Jumps Fast/ T-Stabilizer

Level3: Skater Bounds for distance/ T-Stabilizer + Push-up

Station#4:

Level 1: Ground Zero Jumps/Plank to Push-ups

Level 2: Ground Zero Jumps / Plank to Push-up

Level 3: Ground Zero Jumps / Plank to Push-up

Level 1: Running Lunges/Side Planks Knees

Level 2: Running Lunges/ Side Plank Feet

Level 3: Running Lunges/ Plyo Side Planks

Station#6:

Level 1: Hops Slow/ Push-up Walkouts Limit ROM

Level 2: Hops Medium/ Push-Up Walkout Increase ROM

Level 3: Hops Fast/ Push-up Walkout Increase ROM

Station#7:

Level 1: Triple Extensions/ Cross Body Mountain Climbers Slow

Level 2: Squat Drops/ Cross Body Mountain Climbers Slow + Push-up

Level 3: Iso-Explosive Squat Jumps/Cross-Body

Mountain Climbers on Elbows Knees To Elbows.

Station#8:

Level 1: Shadow Boxing/Crab Plank Dynamic

Level 2: Shadow Boxing/ Crab Plank Hold

Level 3: Shadow Boxing/ Crab Plank March

Make sure to use these tips and save yourself thousands of calories, not only on Superbowl Sunday, but anytime you find yourself hosting or going to a special event.

Have a great time this Sunday:)

Tim

With Super Bowl Sunday just around the corner, the time is now to start prepping for the smorgasbord of goodies for your football party. However, why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

The following is a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. If you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)

• Thin Crust Whole Grain Pizza

• Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)

• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)

• Sweet Potato Fries

• Tuna or Chicken Salad

• Nut Butter on Celery Sticks

• Mixed Nuts (no sugar, unroasted, low in salt)

• Cheese, Eggs, and Meat Tray

• Caprese Salad

• Raw Veggies (use dip sparingly)

• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)

• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)

• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)

• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas

• Natural Baked Chips

• Natural Cheetohs

• Diet Lipton Green Teas (or other low calorie/carb beverages)

• Water

• Natural Salsa

• Guacamole

• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)

• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)

• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)

• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)

• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)

• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Edy’s Grand Light Ice Cream

• Prograde Cravers (100% organic chocolate snacks bars)

• Larabars

• Cocoa Via Bars or Packs

• Low Carb Cheesecake from Cheesecake Factory

• Protein Cookies (swap in protein powder for flour)

As you can see eating healthy doesn’t have to be boring, it just takes a little imagination and the willingness to be different. So avoid thousands of unwanted calories and give these a  recipes a try on Super Bowl Sunday

Everywhere you go people are looking for ‘energy’. Have you been seduced in by the ads promising “such and such” beverage will “give you wings”, or by stores offering sky-high cups of coffee. Where do you go for your fix? And is it really a fix at all? Or just a patch that leads to an inevitable crash and burn?

In reality, the “energy” we’re chasing is simply mental alertness.

And it’s no secret that coffee and cigarettes contain drugs that stimulate your brain, giving you the mental alertness we mistakenly call ‘energy’.

If you are searching a better way of living, a life that doesn’t depend on chemicals – literally, drugs! – to keep you awake and motivated, if you are tired of being tired, then being wired, and then being tired again, then set the coffee cup down, step away from the supersized Diet Cokes, and turn to holistic living.

There are better, healthier ways to achieve higher levels of physical and mental energy.

Here are 3 ways to get more energy, naturally.

1) Exercise

It doesn’t matter what time you exercise, just be consistent. Fit it in based on your schedule and personality. If you have to do it first thing when you wake up, just do it. Don’t even let yourself think about it. Just get started.

A lot of people think too much about their plan. That’s why Fit-2-The-Core Training works for so many people…they don’t have to think, they just follow the workouts and get done fast.

Focus on Metabolic strength training for 20 minutes followed by a brief interval training session to boost your metabolism all day long. It doesn’t have to be rocket science, here is an example of an at home workout you can get done in 20 minutes:

Each exercise is completed for 30 seconds with a 15 second transition to the next exercise, rest 60 seconds between each round:

1) Split Squat Left Leg L1: Bodyweight L2: Elevate rear foot L3: Add Resistance

2) Split Squat Right Leg L1: Bodyweight L2: Elevate rear foot L3: Add Resistance

3) Push-ups: L1: Elbow Push-ups L2: Elevated Upper body L3: Regular push-up

4) Body Weight Squat L1: Decrease ROM L2: Full ROM L3: Add Resistance

5) Front Plank L1:Ground L2: Elevate Feet L3: 2 pont or 3 point

6) Burpee: L1: Hands on elevated surface L2: Hands to ground L3: Add Jump

Complete 3 more times for 4 total rounds for a killer 20 minute workout.

Exercise is a drug. Like caffeine and nicotine, exercise causes the release of many chemicals into your blood, resulting in mental stimulation and an improved sense of overall well-being. Exercise just makes you feel good.

 2) Eat smaller, more frequent meals.

Skip the cycle of starving and feasting characterized by no breakfast, a high-carbohydrate lunch, and a huge dinner. Instead, eat breakfast and then continue to eat every 3 hours for the rest of the day.

Research shows that a high-fiber breakfast helps control appetite and increases mental alertness all morning, and improves your ability to process information.

Do not skip breakfast and rely on a coffee to get you through the day. Got no time? C’mon! You’re an adult, you can get up 10 minutes earlier to have a protein shake, some almonds, and an apple. You’re not in high school anymore. No excuses!

3) Eat only whole, natural foods:

Eat more fruits, vegetables, organic proteins, raw nuts (not roasted in oil), Green Tea, water.

Trying to run on processed foods is a recipe for an energetic disaster. Stick to whole, natural foods during the day, snacking rather than binging on big meals, and you’ll never feel like dozing off.

If a food is from a bag or a box, it doesn’t deserve a place in your nutrition plan. Avoid all added sugars. Surely, you’re already sweet enough!

Bonus Tip!)

Take mini-breaks during the day to work on your mobility and Posture.

Work environments zap our ‘energy’. From poor posture, to eye-strain from computer screens, your office, cubicle, and car seat will suck the life out of you.

“British researchers recently found that when people exercised during their workday — regardless of the duration or intensity of the movement — they were less likely to feel fatigued, and that translated into a 15 percent improvement in job performance.”

Daily exercise breaks are essential to not only boost energy, but mobility. Each day, as your computer sucks you into its visual vortex, your upper body becomes rounded forward and tense. You need to reverse that movement. Here’s how…

 Wall Slides:

Stand with your back to the wall and feet about 4 inches from the wall. Place the back of your arms against the wall with upper arms parallel to floor and forearms at 90 degrees. Stick up your arms over head while keeping your arm against the wall at all times.

Slowly return to below the starting position tucking your elbows into your sides and bringing shoulder blades together. Repeat for 12 reps. Do this every 60-90 minutes.

In addition, get outside into natural light whenever possible.

There you have it 3 Simple Tips will give you higher energy levels and bonus a better looking body:)

Crossfit is the big rage now and many people are joining the ranks. I get asked all the time when someone new comes to our facility, is this like crossfit , and I give them a resounding, not even close. That’s why we give free trials so they can see the difference and why what we do falls in line with what is appropriate and effective for their goals, whether it is fat loss or sports performance.

See I know what crossfit is from a different perspective than all that participate and most that coach it. I’ve been in this field for over ten years and spent thousands of hours and counting studying, attending hands on workshops and mentorship programs from some of the top fitness and sports performance specialists in the world, and most importantly applying this knowledge to our fat loss and sports performance training programs with great success.

So just like in my classes with my general population and my athletes, my job as a coach is to safely and effectively get them to reach their goals and also educate them in the process. I feel this article is in lines with that education process and something I could have not written better myself.

What Crossfit Is and Isn’t

Dewey Nielsen

To start, this is not a bash on Crossfit. This is not a personal attack on Greg Glassman, Crossfit coaches or anybody who participates in Crossfit. This is simply my view of what Crossfit is and isn’t. With that said, I will bet my bottom dollar that I will personally be attacked by the Crossfit community and most likely see a drop in numbers on my oh-so-important-Facebook-Friends-list.

I am in the business of making people fitter and healthier. Understand that this is what people pay me for. People come to me to learn how to move better, eat better, lose fat, gain muscle, fix muscular imbalances, avoid/prevent injuries and get better at their sport.

I choose training modalities that support these goals and tackle these goals in this order of importance:

1. Avoid injuries during the training process/DO NO HARM (If this is not every strength coaches #1 rule, they are do a disservice to the industry)

2. Reduce the risk of injury in sport or life

3. Attain the clients goal, be it fat loss, muscle gain, sports performance, etc.

I hope that gives you a clear and simple overview of how I go about this whole fitness and health thing.

What Crossfit is and isn’t

I’m sure there are good Crossfit facilities and coaches but I’m sorry, when you associate you’re name and reputation with non-sensical training and irresponsible coaches, how good are you really? When coaches are able to post horrendous videos on Youtube under the banner of Crossfit, the good coaches are instantly thrown into this category. If Crossfit ever had a goal of promoting intelligent fitness, videos like this don’t cut it.

(Yes we understand this is not a power clean in the video. It is a strong-man lift called the continental lift. Even if it looked good, its still not an exercise that should be prescribed for general fitness or athletes….. they are not strong-man competitors)

This video blew up on Facebook recently and I made a comment about what I think Crossfit is. Here is what I said: “This is another example that Crossfit is not a thought-out progressive exercise system, it is an extreme sport done with strength training tools. That’s what it is. No different than MMA, motocross, etc. It’s not a system meant to safely improve health, strength or work capacity for general pop or athletes. If I had a mid 40′s house wife that wanted to lose body fat, I wouldn’t ask here to go get punched in the face by our fighters. It’s scary that these folks can get certified over a weekend, open a gym and start coaching humans.”

What do I mean by a progressive exercise system? Simple. Not everyone is capable or ready for just anything. They must progress into performing specific tasks. Everything should be scaleable. Simple to complex movements. Lighter weight to heavier weight. Slower tempos to faster tempos. Common sense stuff.

But this is exactly what Crossfit lacks. There is no progression. Everybody does the same exercise, with the same load, for the same reps with absolutely no respect to form and technique. Get it up with any means necessary. But I’m sorry for the common sense here….. If Jane Doe can’t front squat 115 lbs for 1 rep, then she can’t front squat 115 lbs for 20 reps.

Now, before the Crossfit community starts calling me a pussy and sending me death threats, I can comfortably say I am not. I love extreme sports. I own a BJJ/MMA gym, I grew up skateboarding and I am a black belt in Brazilian Jiu-jitsu. I have always loved the rush that extreme sports give me. But I keep my love of extreme sports to myself and I would never push them upon a client that is simply looking to get in better shape.

With classic Crossfit quotes like “If you are afraid to fall off the rings and break your neck, we don’t want you in our ranks”, it should be obvious that this was not a system (technically it’s not a system at all) dedicated to making people healthier. This is where things get bad with Crossfit.

1. CF coaches have no idea it’s an extreme sport.

2. CF participants have no idea it’s an extreme sport.

3. People wanting to safely get in shape and are thinking about trying Crossfit have no idea it’s and extreme sport.

So the folks from category #3 see the bodies (because many of them are great) of the folks from categories #1 & #2 and think, “I want to look like that”. Since #1 & #2 don’t recognize the reality that crossfit IS actually an extreme sport, they go ahead and encourage #3 to join Crossfit. Unfortunately for #3, the lack of this understanding of what Crossfit is from #1 & #2 typically gets them a case of rhabdomyolysis, a bilateral shoulder dislocation, a blown achilles tendon, 3 herniated discs, etc, etc, etc, and they NEVER got the body they wanted because they have now spent more time recovering from non-sense injuries than they have spent actually training.

In Crossfit, only the mutants survive. Just like MMA, only the Randy Coutures survive. Ever wonder why you don’t see more 45-50 year old MMA athletes?? It’s because that shit’s rough. It’s an extreme sport and only the mutants age gracefully through years of extreme sports. They are the exception, not the rule.

If you love to participate in Crossfit, more power to you. Just understand what it is so that you don’t push it upon someone that shouldn’t be doing it. Hey, I love Jiu-Jitsu and it’s not the safest thing to participate in….. but I know the boundaries of who should and shouldn’t do it.

To any of the good Crossfit gyms and coaches out there (because I’m sure they exist), why, PLEASE ASK YOURSELF THIS, why in the world would you associate your name, your lively hood and your character by standing behind this banner?

First, before we get into today’s list, I want to share three rules that me and my trainers live by at Fit-2-The-Core when coaching our members through our Results Based Metabolic Resistance and Cardio Classes.

1) Absolutely NO talking during the performance of an exercise

2) Perfect form must be used in every exercise

3) This ties into number 2…Bodyweight progressions before ever adding weight. In other words if you can’t do an exercise with your bodyweight with perfect form, you can’t add weight.

Sometimes this doesn’t go over very well with some clients who like to “gab” more than they liked to workout, or clients who liked to say they could do 5 push-ups, when all they could REALLY do was 5 “quarter reps” with their elbows flared and their chin and hips getting closer to the ground than their chest. And it seems they just can’t except that right is right and wrong is wrong.

The bottom line is that we take our training serious her at Fit-2-The-Core. You want a buddy to chat with? Train somewhere else. And if you want someone to throw you through a workout no matter how you perform the exercises, then go somewhere where beating you up is the norm and pain is expected.

Sorry, but I care too much about my clients to let them get hurt or getting irritated by people who want to talk more than work.

And because we take our training seriously, I’ve built up a list of exercises that should no longer be in your workouts because they are ineffective or downright dangerous.

Here are the top 10 exercises to remove from your program right now.

#1 – The Elbows Flared Push-up

The shoulders flared push-up – where your hands are placed wide on the ground and your elbows are pointed out to the sides – which is the most damaging to your shoulders, and also doesn’t do any favors for your neck and lower back. Simply this position allows your shoulder to impinge, your chin to drop and your lower back to hyperextend.

To make this exercise safer for your shoulder joint, rotator cuff, neck and lower back, simply tuck your elbows to your body – so they point more towards your feet – and bring in your grip by 1-2 inches which will save your shoulder, relax your shoulders and keep your neck neutral(No flexion or extension) which will save your neck and keep your core stiff, so your lower back stays neutral, which will save your lower spine.

In fact anyone who can’t do a push-up correctly should start with simpler progressions, such as elevated push-ups, front planks (to develop appropriate stability in your core), push-ups on the knees, Elbow push-up on feet and then finally progress to a traditional push-up.

#2 – Anything done with a rounded back (even picking up dumbbells)

It doesn’t matter if you’re squatting, dead lifting, straight-leg dead lifting, rowing, or even doing triceps kickbacks, you must STOP doing these exercises with a rounded lower back.

That’s a one-way ticket to a herniated disc. In other very bad if you dont like back pain.

So make sure that you brace your abs, and keep your back in the neutral position – and even with a slight arch in your low back – as you do dead lifts, squats, and Stiff Leg Dead lifts (RDLs).

If you don’t know what I mean, or you still aren’t comfortable with those exercises, by all means DROP them and just ask for a substitute exercise. There are plenty of other movements I can recommend.

And one more thing…I see a lot of people (including my clients) who use great form in all exercises and then pick up Kettle Bells, Medicine balls, even their towel off the floor with a rounded back.

That’s another no-no.

You can just as easily hurt your back doing that as you can in an “official” exercise. So always, always, ALWAYS pick stuff up by bending at the knees and keeping the object close to your body – but NEVER by rounding your back (even when tying your shoes!).

Even if picking up the towel off the ground won’t hurt your back, it’s just a bad way to teach your body to get in correct positions correctly. There is a great quote that  is so true “The way you do anything, is the way you do everything”. Practice makes perfect!

#3 – Bench dips (where your hands are placed on the bench behind you)

Here’s the problem with these bench dips according to Bill Hartman Wrold Renown rehabilitation and corrective exercise expert …

“To achieve that much range of motion the scapula must tilt forward which is a pretty unstable position. This also means that the shoulder joint is unstable and increases demands on the rotator cuff especially the subscapularis”.

“Over time this is a lot of undesirable stress leading to impingement of the cuff. This doesn’t even consider the stress on the AC joint. It’s also a crap exercise for overload.”

In other words bad for your shoulders. So cut those out of your program immediately. I can think of many other exercises that are much better for health and body compostion su ch as Push-ups, Hands on MB Push-ups, TRX Tricep Extensions, close grip bench press etc…

#4 – Behind the Neck pull-downs or presses

I believe most people just don’t have enough shoulder and scapular mobility to perform these types of exercises safely. And because my clients health is of utmost importance to me,  I’m putting all “behind the neck” exercises on the no-fly list for your workout.

Some coaches say they are fine, and other coaches say it depends on the individual. And while I agree that some folks can do these without a problem, I look at it this way:

There’s NO good reason to risk your shoulder with these exercises when you get equal results from modified, safer versions of these exercises or simply by using other movements.

The risk is just not worth the reward. So be conservative and do your shoulders a favor by dropping all behind the neck movements and go with the front version instead.

#5 – Crunches

I recommend dropping crunches, and so does Mike Robertson, Men’s Health fitness expert, who recently wrote this about the crunch debate:

“I can’t believe we’re still arguing this stuff. I would’ve hoped by now that we’ve all thrown crunches and sit-ups by the wayside…think about the body-wide effects of crunching – a crunch trains the rectus abdominus by pulling the rib cage down.

“When we pull the rib cage down, we increase the thoracic (upper spine) kyphosis. This sets off a cascade of events – we increase the kyphosis, thus losing thoracic-spine extension. This consistently puts our scapulae in a poor position, not to mention putting our gleno-humeral joint( Shoulder Joint)at an increased risk for impingement as well.”

Let me translate Mike’s science…

Basically he said, STOP doing crunches!

#6 – Side bends

Unless you’re a power lifter or strongman competitor, you can stay away from side bends.

You don’t want to repeatedly bend your spine sideways any more than you want to flex your spine forward with crunches and sit-ups.

And besides, who has ever gotten sexy abs with side bends? Train the core for function. Also if you really want to see your abs, check your diet, no matter what exercise you do, you will not see your abs if your nutrition is crap.

#7 – Plyometrics to Failure

Hey, I appreciate the fact that people are putting more athletic movements into their fat loss programs. After all, you will get more results with athletic training than slow cardio.

But…you must be smart with your training. Doing “explosive” exercises to the point of muscle failure – and therefore, to the point of improper form – is simply wrong.

That’s what causes injury. And that causes people to drop out of their fat loss program.

So listen…be conservative. YES, you can use jump training in your fat loss program…after you have built up through progressions that teach you to land properly and develop strength in your muscles and tendons to handle the ground forces developed from this type of training.

And even then you can’t be doing plyometrics to failure. You can’t be doing plyometrics with sloppy form. And you can’t be getting hurt.

Train hard, but train safe.

#8 – Russian twists

Don’t do this exercise. It combines spinal flexion and rotation, and is unsafe for your low back. Sorry, it belongs in Siberia!

A safer version would be to get in the same position but keep the rotation in your upper back by keeping the arms and hands from moving outside of your shoulders while keeping your shoulder retracted and your core braced. This way you turn it into an Anti-Rotation movement for the spine and an upper body rotation for your thoracic spine where you’re meant to have it.

#9 – Sit-ups

Sit-ups are far worse for your low-back than crunches. As Mike Robertson wrote in his ab training article:

“You may not like Stuart McGill (expert on lower back health), but the guy has done his homework on the spine. If you want to get your lower back healthy, there are safer and more effective ways to train the core than performing sit-ups until you enjoy the unique pleasure of a herniated disc.”

I agree with him 100%. I think we do enough sitting nowadays anyways that causes more than it’s share of problems.

#10-Most Machines Based Exercises-

Machines have no place in any exercise program with the exception of cable column machine exercises that can be used for rows or other standing variations of pushing and pulling. We should train in a way that targets movements not muscles and also challenges the stabilizers of our joints which play a huge role in joint health throughout the whole body.

Single-joint, isolation exercises involve the use of only one joint at a time. Classic examples are leg extensions and leg curls (only involve the knee joint) and biceps curls and triceps extensions (only involve the elbow joint). Though these single-joint, isolation exercises may result in a better “pump” or “burn” in a specific muscle that makes it feel more effective, it doesn’t mean that they are providing the optimal muscle-building stimulus when compared to their multi-joint, compound counterparts.

Multi-joint, compound exercises involve functional movement patterns that occur in the real world across multiple joints at the same time thus resulting in greater total muscle activation and heavier loading and subsequently greater calorie burning, fat loss, and muscle growth.

So instead of leg extension go for KB Goblet Squats which involves more joints and muscles and resulting in a higher metabolic boost and more fat calories burned throughout the day.

So there you have it, 10 exercises to avoid. Your fitness goals should include body composition health and performance. And staying away from the exercises on this  list  is a great start for a fitter and healthier body in 2012.

Take advantage of our 14 day no obligation metabolic jump start program and see why we can guarantee our clients results. I’ll give you a hint on one reason why: We actually care about you and your fitness goals, thats right your more than just a member to us, your goals are our goals!

There are a bunch of handy damage control diet strategies that you should employ to best prevent yourself from overdoing it at the dinner table this holiday season. Use the tips below to allow yourself to stay social and to be able to indulge in moderation without splitting your pants before the New Year:

1.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20-40 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage.

2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a free meal will not only lead to overeating, but worse: overeating foods that are extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast this holiday season!

3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake with added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival. This way you won’t lose any friends by eating their entire dinner platter and you’ll save your midsection from a fluffier existence!

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

6.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating plan following a big holiday meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000 calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner; rather I am suggesting that you do not have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect.

Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body in addition to the fact that alcohol consumption actually lowers leptin levels thus defeating one of the main purposes of this flexible eating (decreased leptin levels increase hunger and decreases your body’s use of fat for fuel). Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat (particularly saturated and trans fats) and carbs (particularly starches and refined sugars). In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole grain pasta. Want pizza? Make your own pizza with whole grain crust and low fat-cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Let me know if you have any strategies that have worked for you during the holidays!

Happy Holidays!

Tim Rudd