Fitness

Yesterday I did an AMAZING workout flipping a 600 lb. tractor tire, and today I am definitely feeling the effects of it from the base of my skull to the bottoms of my heels.

When Ziad first broke it down to me, he made it very clear it wasn't a dead lift, but more of a full body press (you'll see the video soon). It is a very EXPLOSIVE and INTEGRATIVE movement, otherwise it can be very dangerous. Apparently a recent trainee blew his Achilles tendon while attempting to flip. Maybe he wasn't properly warmed up.

As you know, I am an advocate of "non-traditional" workouts that challenge you on many levels. My approach to fitness, since I stopped bodybuilding competitions, is to do exercises and programs that actually apply to life, athletics and everyday situations.

Do you own an exercise mat? What do you use it for, and when do you use it? Whether you use it frequently or not, exercise mats are surprisingly versatile. Here are five new ways to make the most out of your mat:

1. Stretching – If your exercise mat is a part of your home gym, pull it out and get to work stretching before you do any type of workout. If you’re planning on running outside, be sure to stop at the mat before you start your jog/ride/swim.

2. Pilates – If you haven’t tried this celeb favorite, give it a shot. You may be surprised at how intense the exercises are.
   

When you step on the scale, is that numerical weight really an important number? Men and women are so focused on how much they weigh. It is almost the driving force for them to go to the gym. Let me tell you something: that number that pops up when you weigh yourself is not that important. Matter of fact, it can be very misleading because it doesn’t tell you muscle and how much fat you have.

The numerical weight you want to focus on is your true lean muscle weight after doing a body fat test. The body fat test will tell you your body-fat percentage, your fat weight, and your lean muscle weight. That is the number you want to focus on because it will truly tell you how fit and lean you are. Many people are afraid to do a body-fat test because it may reveal all of their weaknesses. However, once you get those numbers it gives you the greatest gauge on your fitness level and what you have to do to remain fit for your age.

Many people who frequent this site also frequent the "friendly skies" of United or some other air carrier and admittedly have a rough time maintaining a fitness regimen while on the road.

As you know, I have been flying all over the place myself this year; China, Ohio, Germany, you name it I've been there and each trip has a set of challenges of it's own. My most resent trip to Ohio was the easiest because I CHOSE to make it that way.

You see, most other trips I managed to cheat on my diet, miss workouts and JUSTIFY my lame behavior. It really does come down to that. Back home in Ohio there is a place called The Pizza Oven and they make my favorite pizza in the world. I took a friend of mine for a slice and he literally begged me to eat some.

Fitness is one of the most misunderstood topics in our society today. Most people have a sincere desire to be healthy and fit, but they don’t have a clue how to go about it. This confusion is further enhanced when people see the many advertisements in magazines or on television, promising six-pack abs, sculpted thighs, and perky butts, from taking a supplement.

Unfortunately some fall for this ‘hype’, and believe that this is what a ‘fit’ person should look like. The truth of the matter is that, recent studies show that less than 5% of women in the United States actually resemble the ‘model’ body type that is plastered throughout our media channels. Many people become frustrated with their quest to become fit, because their bodies don’t end up resembling a fitness model or bodybuilder, and they give up.

You may not have heard of Jashaun Augusto, but we all can take inspiration from him. Jashaun is an eleven-year-old boy and he has a dream. He wants to be a professional basketball player and is working towards it with the kind of drive and determination that can only lead to success. The boy’s non-stop effort and over-achievement has recently brought him into the news and after you learn about him, you’ll understand why.

Jashaun knows that he has to work hard if he wants to realize his dream of playing in the NBA. Everyday, he works towards his goal for at least four hours. This session typically includes practicing basketball, working on dribbling and trick maneuvers (using 1 ball and then 2 balls simultaneously), shooting hoops, running, 200 pushups, 200 crunches, and 150 one-leg squats. He’ll also add in a routine with his dad to improve his reflexes: his dad will toss two balls in succession which Jashaun has to catch with one hand and immediately throw them back, all while dribbling a basketball with his free hand.

A few years ago I started Spinning as cardio, and let me tell you, if you don't cheat, it works! On average, you can expect to burn 400-500 calories per class and have fun while doing it. Treadmills can become very boring, but a Spinning class is full of other like-minded people all ready for a butt kicking 45-60 minutes.

In addition to the motivating class setting, typically you'll be drawn to an instructor that uses music that you like and that gets your juices flowing.

I notice when I Spin consistently, I see changes in my body that I don't normally see doing the same old mundane treadmill walks.

Getting lean and muscular. This seems to be a topic that most people are concerned with and desiring more information on, but it's really funny to me when they get my answer. Recently I wrote a guidebook for a company I work with that covers everything someone would need to attain a lean/muscular body.

I've talked to a few people who have reviewed it and the comments all seem to be very similar, "I love the book, but isn't the information you give a little basic?"

My response is, "Yes, it is very basic but how much of what I wrote are you currently doing?"

"Not much, I know I need to be doing more", is what I usually hear in return.

So many people are looking for some "revelation" that I've gotten from the fitness gods, or some epiphany I've had regarding the newest way to get lean and big.

Here's the deal, it's not out there. Yes, there are a variety of programs you can try, currently I'm reading The Warrior Diet by Ori Hofmekler and let me tell you, it's pretty extreme.

It all makes great sense when you read it, but I know that most people would never apply his knowledge, I'm not even sure I will. I'm just reading to gain more knowledge.

I'm probably like many of you, as I'm reading I'm thinking to myself, "Get to the point, tell me the program!"

Ever since researchers found the FTO gene variant associated with obesity, overweight people were dismissed with a futile wave – “You have the fat gene.” Many struggling, overweight dieters simply gave up, resigning themselves to an unfit lifestyle. Others kept up their workout routines, determined to do something, while another set of people battled their obesity with obsessive exercise and a healthy diet, on a mission to prove researchers wrong. Hopefully, more and more people will continue the approach of the latter groups, because further examination reveals that hope is not lost.

Just as with the vast majority of traits, genes do not solely influence a person’s physical development. Genes certainly play a vital and essential rule, but they do not determine everything. A person’s environment and lifestyle choices influence the way the genes are expressed, right alongside biological and chemical factors. In the new research, a team examined people with the FTO variant who were not obese. They found that leading an active lifestyle can counter the effects of the FTO gene, allowing people who get about three to four hours of moderate exercise to stay in shape.

We all want to be fit. That’s why we’re here, right? But we all know that there are those days when motivation is hard to come by and we just don’t feel like exercising. Maybe you’re feeling that you’d rather relax on the couch than hit up the gym. Maybe your workout routine is starting to feel a bit boring. Maybe aren’t in the right mindset to pursue your goals today. Well, here are a couple of things to think about that will be helpful in keeping you motivated and energized.

1. Start Blogging
   If you don’t already have a profile on the site, make one. Start keeping a blog documenting your fitness goals, the quality of your workouts, and your progress, as well as any problems and challenges you face. Writing about your goals in a public forum makes you accountable to others, not just yourself. Plus, you’re likely to get a ton of great feedback and support from community members. If you don't already have an account, sign up here!

2. Switch Up Your Workout
   By now, we should all know the importance of “tweaking” your workout for optimal results. So, why not tweak your routine to break up the monotony. If you’re feeling confined to the gym, break out and workout at home with some free weights, or better yet a VEGAS Pro Straps system. Try a bodyweight workout instead of hitting the machines. Take a group exercise class. Just try something that isn’t the norm for you and it could rejuvenate you!

3. Find a Buddy
   Having a workout partner that will motivate you and hold you accountable. However, make sure to choose some one that is at your level (or slightly above). Having someone else to workout with will also keep you from getting bored or lonely. Make sure to check out Clark’s article, “Body Buddies”, for more on buddying up.