Learn From a Kid

One of the terrible things about working out is that everyone automatically assumes it's going to be boring, hard, and something they dread doing.

That is no way to spend your time!

We need to have a different perception when it comes to "working out." Yes, things like weight lifting are very beneficial, and absolutely everyone can benefit from it. That is why I always recommend some form of weight training.

However, when it comes to "cardio" type work, people automatically assume they have to spend a long time on a machine: treadmill, elliptical, bike, stair stepper, etc.

Well, here is where you can learn from a kid. Remember when you were a kid? What did you do? Did you run around, climb trees, play tag? While you were doing these things were you thinking, "I wonder how many calories I burned"? NO!!! You were having FUN! You were playing. You were enjoying yourself. You looked forward to those times.

That is what we need to bring back to "working out." As one of my professors said, "play with a purpose" don't exercise.

Find something you enjoy doing: biking, walking, hiking, playing an organized sport, tai chi, whatever it is. Find something you like and do that. In the end, it will be so much more effective than any boring routine you had to force yourself to do. If you enjoy something, you are much more likely to be consistent. And consistency produces results.

I plan on playing outside with my dog tomorrow. We'll run around, play with the soccer ball, and just have fun.

Remember, do what you enjoy.

Nutrition Guidance

A while ago I posted nutrition tips on my blog.

I now want to encourage you to take small, gradual steps when it comes to changing your eating habits.

It would be ridiculous and very difficult to drastically change your eating habits all at once. So what I propose you do is make small, gradual changes. This will allow you to learn a new pattern and ensure that the changes stick.

For example: if you eat fast food 4 times a week, only eat fast food 3 times this week. And then in the next week or 2, only eat fast food 2 times.

Another example: if you drink several cokes (or other high calorie beverages) a day, reduce that number by 1. And then over the next couple of days, decrease it by 1 again. Make sure, however, that you replace that drink with water or tea (fresh, not bottled with no sugar). You need to have something in place of your normal beverage to help increase consistency and compliance.

Also, try a new fruit and/or vegetable every week. Try to include a fruit and/or vegetable with every meal. These are small, easy tips that can produce BIG results!

Don't underestimate the little things you can do every day to help you achieve your goals. A lot of little things add up to a big thing. Exercise and nutrition are no different.

Be consistent and persistant!!!

Check It Out

I have 6 articles online that you should check out. They are loaded with great information.

Check them out!

http://ezinearticles.com/?expert=Nia_Shanks

Time For a Change

Let me ask you something: if you did the same thing over and over at work, but you never got promoted or made progress, would you keep repeating the same actions? NO

If you have a certain way of studying for a test, but you just can't get higher than a C, don't you think you should do something different? YES

If you are trying to solve a problem, and one method doesn't work, wouldn't you try something else? YES

Okay, then wouldn't the same principles apply to exercise?

Many people go to the gym and do the same circuit, with the same weight, for the same reps. And they look the same today as they did yesterday, and they'll look the same next week and next month.

If your workout isn't producing results, or results fast enough, don't you think it's time for a change?

If your workout consists of these common exercises: leg extension, leg curl, inner/outer thigh machines, tricep kickbacks, crunches, and dumbbell curls then it is time for a serious change.

Those exercises will get you absolutely no where. You need to do compound, ground based movements such as squats, lunges, deadlifts, pushups, inverted rows, pullups, and similar movements.

Why do a lot of people not do these? Because they're tough!!! Our society is very lazy and wants everything the easiest way possible with the least amount of work. That is why these exercises are so popular.

Well, if you do the RIGHT exercises you can spend LESS time working out and get MORE results.

It's not as complicated as people make it out to be. Get in the gym, work hard at the right exercises, and you will get results much faster.

Bodyweight Fat Loss Workout

I started feeling sick last night, but I got in a quick bodyweight workout this morning. It helps to do something.

I did a circuit with squats, pushups, burpees, mountain climbers, jumping jacks, and squat thrusts. Since I don't feel very well I only went through it twice.

Took about 9 minutes.

If you're feeling a little sick, I think it helps to do a little something. Go for a walk, do some squats and pushups. Do something to get your blood moving.

This workout is a great example of something you can do anywhere. Once again, no excuses. Go through the circuit as many times as possible in 15 minutes.

It will be well worth your time, and it can also give you a better workout than what you could get in an hour at the gym.

No Excuses Part II

I sent an email to everyone on my subscribed list today. I talked about how 67% of nonexercisers list lack of time as their main reason for not exercising.

Then I corrected that statement. The main reason people cite for not exercising is a perceived lack of time. Most people say they don't have time to exercise, and yet they make sure they watch their favorite shows on TV every day.

You make time for the things that are important to you. Period.

If you are truly short on time, then I suggest getting in a 15 minute bodyweight workout. You can do that ANYWHERE.

If you take your kids to the park, you can workout there (see http://niashanks.blogspot.com/ for pics).

At the gym, you can do compound movements and finish off with bodyweight circuits. That is much faster than traditional bodybuilding splits.

No excuses. I have a friend who has at least 3 jobs and goes to school full time. And ya know what, he always makes time to train!!! Like I said: no excuses.

Get creative. Make the time to workout whether it's at home, outdoors, or at the gym.

Here's a challenge: go without TV for one full week, and see just how much time you actually have.

No Excuses

Too many people make excuses about not having time to workout.

-They don't have time
-They can't afford a membership
-They don't have any equipment

These are all lame excuses.

For the first excuse, everyone can set aside 15 minutes a few times a week to perform a bodyweight workout. So that one doesn't work with me.

The second one I can understand, but it shouldn't keep you from working out. You can do bodyweight stuff at home.

The third one is a classic. My answer: you don't need any!

Here's an example. I went to a nice park in town today. It has some playground equipment and lots of open space. My friend Kristy and I made do with what was available. We did some hand walking on the swing sets. Pullups. Pushups and inverted rows on the swings. Burpees. Bear crawls, and several other bodyweight exercises. I also brought my new sandbag I made the other day. Fifty pounds of pure fun! A sandbag is a very cheap piece of equipment that anyone can afford. And believe me, you will get a killer workout with it!

Tomorrow is an upper body strength training day. Saturday we are heading back to the park for some more fun. I'll try to get some pictures for you.

Don't make excuses. Get creative. You don't need fancy equipment.

Stronger is Better

I'm taking a few pieces from Eric Cressey's book Maximum Strength. He explains why stronger is better.

1) More useful in the real world: having a strong body will help you live your daily life better than training for pure aesthetic reasons

2) More motivating: it is more exciting to train to get stronger than it is to train to lose fat or see how much mass you can build.

3) Better for your health and longevity: increasing strength is one of the most effective ways to slow the overall aging process

4) Better way to build self confidence: many people who train for fat loss (or muscle mass) are often motivated by insecurity and lack of self confidence. Some people feel they must look a certain way to be attractive. Training for strength can give you real confidence in your self and abilities

Think about those reasons to train for strength the next time you head to the gym.

What do you think?

These Workouts are Dead

Bodybuilding splits. These were made really popular with Arnold and his buddies. And because everyone wanted to look like them, their style of working out became very popular. Unfortunately you see most people following something similar even today.

There's a day for chest, back, arms, shoulders, and legs. Heck, I say why stop there! I propose we add a day for hands, fingers, feet, and toes. That way we hit EVERY muscle!

Please note the sarcasm.

Our bodies are not designed to move in segments. It is designed to work as one unit. So, why would you train your body in segments?

I strongly believe if your primary goal is fat loss, then you should use total body workouts, and maybe even upper/lower splits. The same even goes for muscle and strength gains.

Let me ask you this: if you are trying to lose fat, which workout would allow you to burn the most calories and elevate your metabolism post exercise?

A) Squats, chin ups, lunges, and overhead press, or
B) Bench press, DB flys, machine chest press, and tricep kickbacks

The answer is most certainly A. You stimulate every muscle in your body with that workout. Please keep that in mind the next time you're in the gym.

Tell me your thoughts!

Big Fat Loss Mistake

While I was at the gym today, I saw a guy bench pressing (it is Monday, after all) with his feet on the bench. Do not do this. This is just asking for an injury. What would happen if he lost his balance? Since his feet weren't on the floor, the bar could have just landed right on him. Don't do it.

No, that wasn't the big fat loss mistake. A huge mistake people make when training for fat loss (or even strength or muscle gain) is doing the same thing over and over again. We have all seen people who have been coming to the gym for months or even years and they do the same thing every single time. Same exercises. Same weight. Same reps. Heck, some of you may be doing this right now.

You should notice something else, too: they LOOK the same as they did when they first started. Their body isn't changing.

That is a huge mistake. If you do the same thing over and over again, you're no longer forcing your body to change. It has no reason to. Every time you do the same workout with the same weight and reps, you get no results. Your body is used to that stimulus.

To combat this, all you have to do is increase your performance. So the next time you repeat a workout, do more reps with the same weight, or use more weight, or do the same work but in less time. By doing something different, your body will have to respond by getting stronger, or burning fat, or rebuilding muscle.

Never do the same thing twice.

Education

I spent yesterday in Chicago learning from the great ones in my business. It was awesome being in a room with these guys and hearing what they had to say. The wonderful thing is, it doesn't just benefit me, but benefits everyone I work with.

Before the seminar, we walked around downtown Chicago. We went past the Sears Tower, but didn't go to the top. It costs $12.95. Maybe it's just me, but I would rather keep my $12.95 then ride and elevator (I hate elevators!) and stare at a city. I'm a nature person . . .

Anyway. All was well. I look forward to implementing what I learned.

I won't be posting tomorrow because I'm going to Chicago for an awesome fitness meeting!

If any of you have a question about anything I have posted, or anything else for that matter, send me an email. If I don't know the answer, I will do everything I can to find it.

Enjoy your weekend!!!

Best Exercises For Fat Loss?

If you look in popular "fitness" magazines and even listen to some personal trainers, you see them telling women to do exercises like tricep kickbacks, dumbbell curls, inner/outer thigh machine, leg curl/extension, leg press, crunches, and other useless exercises.

If you want fast results, these are NOT the exercises you should be doing. For one, I don't like machines. When in your everyday life will you be sitting down and have to extend your legs against resistance? When will you be sitting down and have to adduct your legs against resistance?

Those exercises involve the use of very little muscle mass, and some don't even work the muscles they are designed to work. Not to mention, they can even be dangerous (leg extensions). Yes, I know the leg press hits a good amount of muscle, but a squat would be SIGNIFICANTLY better. Why? Because you are in an unstable environment. All of your muscles must contract to stabilize the load.

If you want fast results, whether it's for fat loss and/or an increase in lean muscle, focus on compound movements. These include squats, deadlifts, pushups, chin ups, overhead presses, dumbbell rows, and similar exercises. Yes, ladies, you read that right. YOU should be doing these movements.

The female fitness industry is slowly changing, but not fast enough. Get out of your comfort zone, and try the exercises I just mentioned. If performed correctly with enough intensity and consistency, I guarantee you will get results.

Not The Best Nutrition Method

When it comes to health and fitness, I am not the most politically correct person, but for good reason. Not everything presented to American's (even by the government) is created with our best interests at heart. Let me explain.

The USDA created the new MyPyramid in April 2005. It was promoted as being the way American's should eat for health and fitness. However, when the old pyramid was being revised, "lobbying and politics took center stage, while science and the health of the American people took a back seat," exclaimed Dr. Walter Willett in his national bestseller Eat, Drink, and Be Healthy.

In 2003, a new person was appointed for the center that was involved with the guidelines. Strangely enough, the person chosen for the job was an expert in animal nutrition whose previous jobs had been with the National Livestock and Meat Board, the National Pork Producers Association, and the National Pork Board (Hmm).

As the revision began, a committee of 13 nutrition experts sifted through the latest research to figure out what we know about the American diet and healthful eating. On the way to the final report, instead of writing the Dietary Guidelines for Americans, the committee was told to hand over its findings to a second committee charged with translating the science into useful guidelines. That committee was never formed.

You need to know that the Pyramid comes from the arm of the federal government responsible for promoting American agriculture. It does not come from agencies established to monitor and protect our health. That is where the main problem is--what's good for agricultural interests isn't necessarily good for the people who eat their products.

(Information provided from Eat, Drink, and Be Healthy)

I'm not saying the MyPyramid is the worst nutritional advice possible, I'm just trying to get people to see the huge errors behind it. Make no mistake: it was not created with the best interest of American's health in mind. This is why I do not support the MyPyramid for the majority of people.

What do you think? I would love to hear your opinion.

Can you trust fitness experts?

It seems like everywhere you turn there is someone who is a self-proclaimed "fitness expert." Before you start taking advice from these people, you need to ask yourself a few questions:

1) What is this person's qualifications? (Education, certifications, experience)

2) Does this person have real world experience? (Have they actually trained people?)

3) Do they clearly explain their methods and suggestions?

4) Do they recommend a "one size fits all" approach to their training?

It is so easy for people to get a personal training certification. Unfortunately, many certifications are not reputable and don't have strict requirements for continuing education. Do your home work. Remember, you may be paying these people for their service, so you have a right to ask them tough questions.

Quick tip: if you see a trainer instructing an obese person to do crunches, bicep curls, or tricep kickbacks, don't give them a second thought. They don't know what they're doing.

Fruit=Fat?

I get upset when I hear "nutrition experts" tell people not to eat fruit. "Fruit will make you fat" some have shouted. Many people say fructose (the simple sugar in fruit) contributes to fat gain. Some of the studies that condem fruit are actually talking about high fructose corn syrup and not whole fruit. If you look at a coke label, the calories come from sugar (about 38 grams) mostly in the form of high fructose corn syrup. Do you know how much fructose is in the average piece of fruit? About 6-10 grams.

Some people think to lose fat they need to cut out fruit because of the sugar content. Let me ask you this: do you really think the main problem people have in losing fat is eating too much fruit? Seriously? I guarantee that there are other things that have been overlooked that would have a more significant effect. Are they eating natural, whole foods? Have they cut out liquid calories? Are they limiting their grain intake? Are they consistently working out and setting new PRs?

Any time someone asks me if they should cut fruit out of their diet, they receive a quick "no". Fruit has fiber, antioxidants, phytochemicals, and a host of other things that contributes to losing fat. This is almost as ridiculous as people saying they won't eat carrots because it goes against their diet. What? Here's a tip: run away from any diet that tells you to avoid a variety of fresh fruits and vegetables. If anything, we all need to increase the amount we eat. I will soon reveal my problem with the FDA Food Guide Pyramid.

Functional Exercise

The term "functional exercise" has been terribly misused. Today, whenever someone hears the term "functional exercise" they automatically picture someone using a stability ball. For some reason, the concept of standing (yes, I have seen people try it) on a SB is seen as "functional" and therefore it must be "good." Wow. No. Please, don't ever try to stand on a SB and do a squat; you are just asking for an injury.

Along with the SB, many people think they should stand on unstable surfaces, such as air disks and Bosu balls. This is what people think is functional nowadays. I'm sure there is a time and place to use these tools, but if your primary goal is fat loss and/or increasing lean muslce, these things should not be used.

True functional exercise is a movement you do in your training program that can benefit your daily life. A deadlift is a very functional exercise; everyone has to squat down and pick something up off the floor. Military presses, pushups, pullups, dips, squats, lunges, etc. THESE are functional exercises. Plus, these exercises allow you to use more weight, which means you use more muscle mass, which means your burn more calories.

Keep this in mind next time some "expert" tries to get you to spend a lot of time on a stability ball or wobble board. Just say no.

One more thing. Don't use machines. Those have no carryover to real life. Move your bodyweight, lift free weights, and lift odd objects. These will get you the best results in the least amount of time.

The Best Ab Exercise

Crunches. No, crunches are NOT the best ab exercise. Neither are endless situps. Believe or not, the main purpose of the abdominal muscles is not flexion of the spine. In fact, the main purpose of the abdominal muscles is stabilization.

So, what are the best ab exercises? Squats, deadlifts, standing overhead presses, pushups, inverted rows, etc. Your abdominals muscles are a web design; you have fibers running different directions. This allows your "core" to have more stability.

Here is a simple, effective ab exercise. The Plank. Get in a pushup position and then get on your elbows. Make sure you elbows are in line with your shoulders. Contract you abs and hold your body in a straight line from head to ankles. Don't let your hips sag and don't stick your butt in the air. Hold this for as long as possible.

A Better Way for Fast Fat Loss

The Biggest Loser. Most of us have seen it, if not, at least heard about it. I think what the show does for many people is wonderful. Obesity is an increasing problem in our nation, and I admire the people who decide to finally change their lives.

However . . . I have a problem with The Biggest Loser. If you have seen the show, then you are aware of how these people get beat into the ground every single time they workout. The trainer is screaming at them, cussing even, and some of the people start crying. Many also develop overuse injuries.

The problem with this is that it portrays the "no pain, no gain" attitude. Let me tell you something people: working out does not have to be painful, in fact, it shouldn't be! Yes, there are times during a workout when you may get fatigued and exhausted, but, severe fatigue (and nausea) should not be the goal of every workout. Fatigue should be a result of some workouts, but never the target.

The no pain no gain mindset keeps a lot of people from even beginning a workout program. They are afraid that they will get incredibly sore and get put through a painful, grueling workout. This does not, and should not, be the case. Some people think the only way to have a good workout is if, at the end, they are covered in sweat and have double vision.

There is a better way for fast fat loss. I focus on increasing lean muscle through resistance training, bodyweight circuits, and interval training. By focusing on these elements, the workouts can deliver fast, effective, and even fun results!

Don't go to the gym with the intention of working yourself so hard you end up being a puddle on the floor. Make exercise fun. Remember, play with a purpose.

Should you count calories?

I have been asked this question several times: should I count calories?

I'll admit, I have done this before. I have weighed, measured, and counted whatever I consumed. Anyone else who has done this knows what a pain in the butt it is. Well, I don't do it any more.

Don't get me wrong; some people need this method. Some people need this discipline. Some people are going to display their body on stage with barely anything covering them. However, to me these are the exceptions rather than the rule.

I outlined some nutrition principles a few days ago. I feel that if those principles are followed, then it is unlikely that calorie counting is necessary. Plus, who has time to do all that? Who wants to drive themselves crazy thinking, "Oh my goodness! I went over by 17.5392 calories today!" Seriously . . . there are much more important things in life.

As I have stated before: fit you workouts and nutrition around your life, not the other way around.

Surprise

Get ready for a surprise: corn is not a vegetable. Corn is a grain. Just something to keep in mind.

According to recent research, corn and high fructose corn syrup has become one of the greatest sources of calories in our diet.

I'm not telling you to never eat corn again; I'm just revealing the truth to you. One simple tip that has worked time and time again, is to reduce grain intake for fat loss. Give it a try: reduce or eliminate your grain intake (and replace it will fruits, vegetables, legumes) for a few weeks and see what a difference it makes. If you try it, please contact me and let me know what you think.

Something people also want to know how to get rid of is "belly bloat." A lot of times this is caused by gluten; it is a result of wheat consumption and is very difficult to digest. By greatly reducing or eliminating wheat for two weeks, this could help reduce the bloating. Once again, give it a go and let me know the results.

Do what you enjoy

All too often people get involved in activities that they don't enjoy. Some people may do yoga because it's popular, or pilates. Others may take aerobics classes because, well, that's what's available and they don't know what else to do.

I, for instance, abhor any type of exercise on a machine; so I don't ever do it. Don't get me wrong, I've done my fair share of time on a treadmill and elliptical; but I have found a much better way. A way that doesn't lead to overuse injuries, and provides results a lot quicker. (I will go into that topic on a later date). My solution: I do what I enjoy! I love training with free weights, bodyweight, odd objects, kettlebells, and doing anything out doors. Those are my methods of exercise, and I love them.

I am by no means a rock climbing or bouldering expert (see picture) but it is fun! I enjoy every moment of it, and, I am also "working out." We could all take a lesson from when we were kids. Who among us didn't run around, get out of breath, climb trees, fall down, whatever! We were just playing, but we were also "exercising." I think we need to stop looking at exercise as a burden or chore. We need to adopt a mindset and method that makes exercise fun and effective.

That is exactly what I intend to do. No more monotonous cardio or pointless bodypart split workouts. Times are changing, and so should the way we workout.

Play with purpose, don't exercise.

Nutrition Tips of the Day

K.I.S.S.

We all know what that acronym stands for: Keep It Simple Stupid.

It seems like so many things appear to be complicated: exercise and nutrition, just to name a couple.

Low carb, no carb, reduced carb, low fat, fat free, equal portions, ketonic, etc. No wonder people are getting sick and tired or trying to lose weight! It can get confusing! Yes, scientific information may point to different answers over time, but, basic principles will always remain the same.

1) Eat natural food. This means keeping processed food (anything that comes in a bag or box) to a minimum. By doing this, you will be eating more nutrient dense food and supplying your body with nutrients and energy. (This is the most important principle)

2) Increase your fruit and vegetable intake. Yes. We have all heard this. However, this is a very simple tip. Start with doubling the amount you consume now; I promise, it's not as much as you think. Oh, and by the way: fruit does not make you fat, but hat is another blog post . . .

3) Reduce or eliminate liquid calories.

4) Reduce the amount of grain products you consume (bread, pasta, crackers, etc). Many of our ancestors couldn't eat wheat and other grain products. It must be grinded and milled down before we can eat it. Asians have had rice around much longer, so they usually tolerate that source of carbohydrates better. Also, wheat is one of the most common food allergies, but many people are not aware they have it. Time and time again, I have seen people "lose stubborn pounds" just by reducing their grain products and replacing them with vegetables, fruits, beans, and nuts.

5) Revolve your eating schedule around your life, not your life around you eating. The bodybuilding world has made everyone think that they must "eat 5-6 small meals a day." Now, I understand that it works, and some people love it. However, for some people it is a pain. Who wants to be cooking that many meals per day? Who wants to clean up afterwards?

No. I propose that you do what is right for you and what fits into your life. Do you prefer 3 meals a day? Fine, just stick to the other principles. Do you like 2 meals and snacks? Fine, just stick to the other principles.

Eating healthy and working out should not be so painful. There are better ways to incorporate these important things into your life without the added hastle.