Three More Summer Workout Tips For Male Readers

Corey Grenz at Natural Minnesota in 2008

The last post had three summer workout tips for men.  Below are three more.

1. Train the Muscles of the Back as Much if Not More Than the Front:  This is a step that would improve shoulder health greatly.  At the very least do as much row exercises as chest exercises.  Better yet try to do a 2:1 Ratio of row to pressing exercises.  In addition to improving shoulder health, adding more row variations will add new muscle in new areas of your body.  In addition, by improving upper back strength it will improve chest pressing strength as the body is more balanced.
2. Use Set/Rep Schemes Other Than 3 Sets X 8-12 Reps:  There are MANY set/rep variations other than the traditional 3 X 8-12.  Some of the additional ones are:  4 X 6-8, 5 X 5, 6 X 4, 8 X 8, 10 X 10, 10 X 6, 10 X 3, 7/5/3, 3/2/1, 1/6 Wave Loads and the 6/12/25 program.  Those are just a few very effective routines you can follow.  My personal favorite along with the majority of my male clients is 5 X 5.
3. Alternate Training Blocks Every Three Weeks:  If there is one technique I have used that has really enhanced my results as well as many other men I have trained is alternating training blocks (Different set/rep schemes).  For example in a 12-week program for most men might look something like this:  Weeks 1-3 (5 Sets X 5 Reps), Weeks 4-6 (3 Sets X 10-12 Reps), Weeks 7-9 (6 Sets X 4 Reps) and Weeks 10-12 (3 Sets X 8-10 Reps).  This is a simple form of periodization and what is unique about it is after coming off the 5 X 5 or 6 X 4 blocks you will fee significantly stronger at the resistance used in traditional 3 x 10 set/rep schemes.

Put these to use and see what happens to your body!

Three Simple Summer Workout Tips for Male Readers

Corey Grenz at age 30

Since summer is right around the corner (June 21st), here are three workout tips to help male readers get in the best shape possible. 

1. Use Full Range of Motion When Lifting: This is the simplest step in this article to improve because most guys don’t go to full range of motion when they lift weights. The most common errors are the following. First, when performing Dumbbell Chest or Shoulder Presses most men don’t go all the way down stopping at 90-degrees or less at the elbow joint. This problem is also seen on Biceps Curl variations and Pull-Up or Pulldown variations as many people don’t extend their elbows all the way. Yes, you might be able to lift more weight. However, you are going to make yourself tighter and set yourself up for a potential injury later. 
2. Use the Progressive Overload Principle and Track Your Progress: This is the one step that would improve fitness enthusiast’s progress substantially. Either increase reps or increase the weight if the goal is met. For example if your goal is to get 3 sets or 8-10 reps any you can do 10 reps on all 3 sets increase the weight. With the new weight if you can’t hit between 8-10 or even go less than 8 reps, keep the weight the same and try to increase the reps the next workout. By using a training diary and tracking everything you start to figure out what works best for your body. 
3. Use “Big Bang” Exercises for the Lower Body: Just like the dinosaurs are becoming extinct, so are doing good, hard multi-joint lower body exercises like squat and deadlift variations. Guys forget how much benefit these exercises have in building muscle, improving hormone production and having a calorie burning benefit. Yes, they are not easy but how much success in life is? Step up to the challenge, do these exercises and watch what happens to your body later on. 

The next post will cover tips 4-6.

Three More Simple Summer Exercise Tips For Female Readers

Meredith Butulis at the 2013 Natural Minnesota

The last post had three summer exercise tips for female readers.  Here are three more:

1. Use The Progressive Overload Principle:  If all members applied this tip and used a training journal or an app (as long as they aren’t texting or on Facebook) people would get better results.  Simply try to add more reps to each set to start with.  If you have a goal to perform 10-12 reps for 3 sets and can do 12 on all three, go to the second step and increase the resistance.  As common sense as it sounds it isn’t common practice in the gym.
2. 80/20 Rule For Resistance Training:  In the last decade there has been a huge increase in the amount of stability training methods or tools.  While I am not against people using stability exercises, I have found basic strength exercises go much further regarding looking better.  If you want to do a stability exercise do it at the end of the session after you have done three strength exercises.  For example if you are doing legs do the following exercises:  1. Barbell Squat (Strength); 2. Dumbbell Lunge (Strength); 3. Dumbbell Romanian Deadlift (Strength); 4. Stability Ball Leg Curls (Stability).
3. Add Some Explosive Work to Your Program:  This can include advanced Olympic Lifting progressions like the Power Clean or Snatch featured in our Alpha classes at LTF or Crossfit style programs.  There are also simpler variations that can be done with tools like the Medicine Ball or Kettlebells (If your club has them).  In my experience Mom loves throwing the Medicine ball against the wall or slamming it on the floor (Especially if a certain someone forgot to take out the trash).  Also, the RKC Style Kettlebell Swing is not only a great “Explosive” exercise but it also great for toning the Glutes, Hamstrings and Low Back.

Three Simple Summer Exercise Tips For Female Readers

Meredith Butulis at her most recent show

Here are three tips for female readers to look and feel their best this summer. 

1. Fix the Hips and Glutes: In nearly twenty years in the fitness industry I have yet to meet a woman who doesn’t want a better looking booty. One of the easiest drills you can do is a dynamic stretch for your hip flexors (Kneeling Hip Flexor Stretch) for 10-12 reps. Immediately after you have done each leg, lie down on your back with your knees bent and perform 12-15 reps of Glute Bridges. When doing this exercise try to focus on pushing through your heels. Make sure you feel your glutes squeeze on the top of the movement. If you feel your hamstrings (Back of the legs) move your heels closer to your hips. Perform two sets of each. Not only will these two exercises make your behind look better, they are great activation exercises do to prior to running, tennis or group fitness classes. 
2. Work the Core “Inside Out” Not “Outside In”: Unfortunately due to the mass media women are conditioned to think they need to do hundreds of crunches in order to have a “Magnificant Midsection.” Unfortunately doing too many exercises that work the “Outer Unit” can decrease core function and cause the pouch nobody wants. Simply focusing more on exercises that work the “Inner Unit” like Dead Bug variations, basic Pilates core exercises, Plank variations and dynamic stability variations can go a long way towards “Midsection Magic.” As far as how much focus, spend 3X as much time on the inner unit exercises than the outer unit. 
3. Sprint Once in a While: This is one of Mark Sisson’s Primal Blueprint Laws. Take advantage of the great outdoors and sprint once in a while. Once or twice each week find a flat strip of lawn at a park and set two cones, flags or any other markers up anywhere from 40-60 yards apart. Sprint as fast as you can to one cone and then walk back to recover. Based on how you feel and what your Metabolic Tech says do this 5-10 times in one workout. It doesn’t take very long and has lots of health benefits if not over done. 

The next post will cover steps 4-6.

The Great Outdoors: Time Efficient Sprint Workout

On a post a few weeks back I described how to perform an effective sprint workout that could be easily applied on the indoor running track at the St. Louis Park Life Time Fitness.  It was originally supposed to be done outdoors on a track.  There are two limitations to it though.  The first is getting access to a 400 meter track can be challenging (You might get your sprints in getting chased off the track by a custodian).  Second, a 400 meter sprint can be difficult for many people initially.  As a result of those two issues I made a modified sprint program you can do at most places that have a lawn in the metro area.  As far as equipment, you don't need much more than workout gear (Maybe two cones or flags to mark the distance off).  Regarding distance and space, all you need is a flat 50 yard (150 feet) flat stretch of grass.  As far as time it shouldn't take more than 15-20 minutes including a warm-up.

Here are the workouts:

• Workout 1:  Sprint 50 yards and rest 60 seconds.  Do this nine more times (10 total).
• Workout 2:  Sprint 50 yards down and back (100 yards) and rest 90 seconds.  Perform eight more 50 yard sprints resting 60 seconds after each one.
• Workout 3:  Perform two 50 yard down and back sprints (100 yards each) resting 90 seconds after each one.  Perform six more 50 yard sprints resting 60 seconds after each one.
• Workout 4:  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform four more 50 yard sprints resting 60 seconds after each one.
• Workout 5:  Perform four 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform two more 50 yard sprints resting 60 seconds after each one.
• Workout 6:  Perform one 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform three 50 yard down and back sprints (100 yard each) resting 90 seconds after each one.  Perform one 50 yard sprint resting 60 seconds after.
• Workout 7:  Perform two 50 yard down, back and down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprints (100 yard each) resting 90 seconds after.  Perform two 50 yard sprint resting 60 seconds after each one.
• Workout 8:  Perform one 50 yard down, back, down and back sprint (200 yards) and rest 150 Seconds.  Perform one 50 yard down, back, down sprint (150 yards) and rest 120 seconds.  Perform one 50 yard down and back sprint (100 yards) and rest 90 seconds.  Perform one 50 yard sprint and rest 60 seconds.

Perform 1-2 workouts/week and see how you look and feel after the eighth workout.

The Vegetarian Fitness Enthusiast Part 3: Pros and Cons of Each Vegetarian Nutrition Plan

This is the third installment of the Vegetarian Fitness Enthusiast Series.  Part 1 discussed different types of Vegetarian eating plans.  Part 2 showed just because one is following a Vegetarian plan, it doesn't mean they are eating healthy.  This post will describe some pros and cons of the different Vegetarian Nutrition plans followed in Part 1.

Pescatarian:

• Pros:  Should be able to get enough protein and essential fats in their diet with lots of options.  Also, this is the easiest plan for most people to follow.
• Cons:  Lots of room for error with processed food.  Also, if people on this plan eat fish daily they can potentially consume more heavy metals (i.e. Mercury) than desirable.

Flexitarian/Semi-Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet if they eat dairy or eggs.  If they allow themselves to have dairy and eggs it will also be one of the easier plans to follow.
• Cons:  Allows for lots of processed food.  Also, in my experience these are the "Wannabe Vegetarians" who eat meat when no one is looking.  If trying to do Vegan most of the time they could be deficient in protein, essential fatty acids and various Vitamins and Minerals.

Lacto-Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  Also, one of the easier plans to follow and adhere to.
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.

Lacto Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet. 
• Cons:  Allows for lots of processed food.  If there are dairy issues there could be digestive problems.  Finally, the food options can start to become limited.

Ovo Vegetarian:

• Pros:  Should be able to get enough protein and essential fats in their diet.  If processed foods are avoided it could be a "Paleo Vegetarian" diet.
• Cons:  Allows for lots of processed food.  Protein options are starting to get low.

Vegan:

• Pros:  No animals are harmed when people eat from this plan. 
• Cons:  First it allows for lots of processed food.  Next, many people on this plan consume lots of soy for protein which can have issues found in this post.  Third, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, I am not a fan of the potential Omega-3 fatty acids, vitamin and mineral deficiencies on this plan.

Raw Vegan/Raw Food:

• Pros:  No animals are harmed when people eat from this plan.  Also, it is one of the "Cleanest" plans featured on this post.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, even if eating soy, the protein options are limited on this plan.  Third, I am not a fan of the low Omega-3 fatty acids on this plan.  Fourth, the food preparation on this plan could be challenging.  Finally, many people might have digestive issues (Bloating or gas) as food cannot be cooked at high temperatures.

Macronutrient:

• Pros:  Few animals are harmed when people eat from this plan if the person consumes fish.  Also, it doesn't allow processed food.
• Cons:  Many people on this plan consume lots of soy for protein which can have issues found in this post.  Next, because protein options are limited, a person on this plan could consume too many carbohydrates.  Finally, there could be vitamin and mineral deficiencies on this plan.

The next post will describe supplements Vegetarians should use to maximize their results.

Fitness App Pros and Cons

This post will discuss pros and cons of Fitness Apps.

Fitness App Pros: 

1. Tracking Training Data: This is the single best practice that very few members or personal trainers actually do. Fitness Apps can allow users to time rest periods, track sets, reps, resistance, heart rate, etc. This data can be quickly graphed to show progress. Also, there are numerous nutrition apps that will calculate calories, gram and other useful information for users.
2. Tracking Progress: All the user needs to do is pick what assessments they want to use to track progress (weight, body fat, etc.) and enter the results. The app will automatically show graphed progress and trends. It is a simple way to see if your program is working or not. 
3. Video Demonstrations: In the past gym members had only photos from magazines or books for exercise form to bring to the gym (I never did see someone bring a TV and VCR in to the club). Now many apps include short video demonstrations to show proper exercise form.  
4. Social Support: Being part of a social group or community and its positive effects has been a hot research topic lately. Numerous studies have shown it has a positive influence to enhance fitness. Apps have the power to get you instant access and easy communication to a fitness social group.  
5. Positive Reinforcement: Many fitness apps will send “Good Job” emails or texts to users when they accomplish something positive. In today’s world fitness enthusiasts and people in general are overloaded with “Deadline” messages. When a positive message is sent it can reinforce fitness progress. 6. Learning New Technology: We can’t hide from technology and if we do we are dead. Fitness apps are a great way to new things via technology. 

Fitness App Cons: 

1. Actual Use: I find it funny that people who have really good apps with all the latest and greatest features rarely use them practically.  
2. Movement Screens: I am sure Grey Cook and Lee Burton will design a Functional Movement Screen app for gym goers to teach what movement patterns they need to work on. However, this probably should be done by a well-trained fitness professional. Once the screen is done, then the individualized exercises and stretches can be entered into an appropriate app.  
3. Exercise Form: I see many people who use apps religiously in the gym. Unfortunately there are usually two issues. First they may be performing exercises that aren’t the best for them based on their individual movement screen. Second, even if they are using the correct exercises, the form is usually awful and sometimes even dangerous. I don’t know of any apps that alert you when exercise form starts to break down.  
4. Exercise Effort: Yes, there are apps that work well with heart rate and tell users to speed up or slow down. However, when people resistance train there aren’t apps that tell you “Do two more reps!” Even on the apps that have workout timers that beep when rest is up, they don’t say “Move your ass” when you rest longer than you should while talking to friends or texting them at the gym.  
5. Poor Workout Focus: In my experience with members I know who claim to have the latest, greatest fitness app spend more time checking email, texts and looking at Facebook than working out. If you can stick to using the fitness app and/or listening to music, great. If you can’t, use a simple I-Pod and track data with pen and paper. Either way, use something to track progress. 

As you can see from above, fitness apps can a great tool to use when and if they are used properly.