Setting SMART Goals

When working with new clients, I always stress the importance of setting realistic goals. Goals that are too lofty can ultimately lead to a feeling of failure if you can’t achieve them. Long term this can lead to a client losing motivation and becoming discouraged in their quest for fitness.

S – Specific

A SMART goal must be well-defined and focused, not vague or general. Setting a specific goal requires you to answer some, or all of the W questions including who, what, where, when, why, and which.

Example: A general goal would be “get in shape”, but a specific goal would be “go to the gym 3 days a week and workout for 1 hour”.

M – Measurable

Setting up a SMART goal requires that you give yourself some way of measuring your progress. If your goal is specific, it will also be measurable.

Example: In the specific goal “go to the gym 3 days a week and workout for 1 hour”, your measurable variable is built in. You can track your progress with the amount of times a week you are making it to the gym as well as with the amount of time you are spending working out.

A – Achievable

It’s important when setting goals, to make sure that you are challenging yourself, but beware of setting the bar too high. Failure to make sure your goals are achievable can lead to feelings of failure and may take your motivation away.

Example: Setting a goal to win a half marathon is pretty lofty, if not impossible, if you have never competed in one before, but setting a goal to complete a half marathon in a reasonable amount of time is a much more achievable goal for a beginner.

R – Realistic

Setting a realistic goal requires you to be honest with yourself about your discipline and expectations for yourself. Adding a phrase such as “I will try my hardest” makes it easier to give ourselves the wiggle room to mess up when we can’t be perfect.

Example: “I will do my best to limit my desserts to 3 days a week” is a much more realistic goal than “I will never eat a dessert again in my life”.

T – Time

Goals must have a time constraint on them. Failure to give yourself a timeline to follow will make it difficult to keep yourself motivated towards achieving your goals.

Example: “I will work out 3 days a week for one hour. I will do this for 2 months”

Remember these tips  in order to improve your chances of accomplishing your health and fitness goals. Get SMART today. 

Mastering the Basic Fitness Moves - Part Three - Rows

Hello all! It has been quite a while since the last post. Lifetime Fitness Solutions has been developing a new website and it has been taking all my time. Fear not however, I haven't forgot our recent post about the basic fitness moves. In part 3 we will discuss rows. First let me say that there many different types of rows that can be performed that target different areas of the back, posterior shoulder, traps, and rhomboids. In this post I will cover some of the more common variations to give you a foundation for this exercise.

Rows are an upper body exercise that work multiple muscles including the lats, rhomboids, traps, posterior deltoids, biceps, erector spinae, teres major, and infraspinatus. Depending on what version of rows you do you can target some of these more specifically. Rows are a vital movement to learn as they are the go-to exercise for building size and strength in the back muscles. In addition to building the back musculature, rows also help strengthen the back which can have a positive effect on other lifts such as the bench press, deadlifts, and cleans.

Picture courtesy of chunkfitness.com

Depending on your specific situation you may want to vary the type of rows you do. For example if you have a history of herniated disks or other low back conditions, bent over rows may not be appropriate for you due to the positioning of the exercise and the resultant stresses on the lumbar spine, but you can still perform cable rows as well as seated rows on machine to get a similar effect. Lets look at the different types of rows more in depth. 

Bent Over Barbell Rows

Start with your feet about hip width apart. Your butt should be back, and your back should be flat with the head and chest slightly up. The knees are bent slightly to assist a flat back posture. If you have tight hamstrings, attaining a fully flat back posture will be difficult. If you feel your back start to round, do not bend as deeply at the hips. You can utilize an overhand grip where the palms are facing back, or underhand grip where the palms face forward. Both grips are about shoulder width apart. It has long been believed that an underhand grip utilizes and works the biceps more, however the evidence based research does not seem to support this. A wider than shoulder width overhand grip involves overall back musculature while slightly emphasizing rear deltoid, infraspinatus and teres minor involvement.

A common theme among rows is that you should pull with your elbows, and not your hands. When pulling with the hands you will utilize too much bicep and end up in a more than normal elbow flexed position. By pulling with the elbows you ensure that the back muscles are the ones doing the majority of the work. Pull the bar up to the ribs and squeeze the contraction at the end range of motion. With bent-over rows be sure to maintain a good posture throughout the movement. If your back starts to round discontinue the exercise as you will increase your risk of a low back injury. 

One-Arm Rows
One-arm rows are performed one side at a time. These are a great tool to use for normalizing strength on one side if you notice a weakness. To start a one-arm row take a bent posture with the non-working hand resting on a bench or other firm object. I see people perform these with no  hand support and feel that this increases the pressure on the lumbar spine so I do not recommend doing them this way. As with a standing barbell row you want your back to be in a flat posture with the head/neck held in neutral or slightly upright. Your stance should be staggered slightly with the back leg being on the same side as the working hand. Knees should be slightly bent to help maintain a flat back posture. If this set up is still too stressful on your low back, you can try this alternate posture. 

Drive the weight up by focusing on pulling with the elbow, not the hand. When pulling with the elbow, the weight will end up on next to the lower part of your ribs. If you pull with the hand there is too much bicep incorporated and the weight will end up more towards your chest or shoulder. Once the upper arm is about parallel to the ground, give a squeeze of the shoulder blade to increase the contraction. DO NOT let the trunk rotate during this movement. It should maintain a neutral position throughout the exercise. 

Cable Rows
Cable rows are a good option for people with low back pain issues. Because you are standing there is less pressure on the lumbar spine, but you still get the benefit of core activation by having to keep yourself in a stable and upright stance. 

Cable rows can be performed in a countless number of ways with various attachments and grips to influence certain muscles. The pictured example for instance, a cable low row with a v-attachment, will focus more of the exercise on the middle trapezius and rhomboids. 

To perform a cable row in standing, place the feet about hip width apart. Bend the knees slightly and keep the head and chest up with the core pulled in. Again, as with all row movements, pull with the elbows vs. the hands and bring the attachment to the rib cage/stomach area. Squeeze the shoulder blades together at the end range of the movement. 

Machine Rows

Machine rows are another good exercise for people with back issues. Machine rows are done in sitting and the chest is usually supported by a pad. This feature will keep pressure off of the lumbar spine. It's important to note that while the seated variation of the row is good for people without low back pathology, its use among healthy adults should be limited to being a supplemental training exercise, and not one of the main exercises used. People without low back pathology should instead focus on performing the bent over versions with good form in order to improve the stresses on the body and increase the functionality of the movement. 

The pictured exercise is just one type of seated row machine, but many versions exist. The setups of each machine will be similar however and this tutorial should be used as a loose guide when setting up your machine. 

Seat yourself firmly on the machine with the height of the seat such that the handles of the machine are slightly below shoulder level. The chest pad should contact you mid sternum. Notice in the pictures you can utilize a close grip (Pic 1) or a wide grip (Pic 2). The close grip variation will stimulate the lower lats to a greater degree and utilizes more bicep where as the wide grip will incorporate more trapezius, rhomboid, and posterior shoulder activation. There is not a better or worse than variation, and I often advise client to switch up their grips to develop the entire back overall. Your feet should be placed firmly on the floor and you should maintain a fully upright position. While the seat pads are there for support, DO NOT simply let your body slump into them. Hold yourself as upright as you can throughout the movement. 

Just like with all of the row movements we have covered here, the movement will be done with a pulling of the elbows, not the hands, and again we want to squeeze the shoulder blades at the end range of the motion. With the close grip version, keep the elbows tight to your side, whereas with the wide version the elbows will be flared out, ideally being parallel with the floor and perpendicular to your body. 

Narrow Grip Variation

Wide Grip Variation

Lat Pulldown

Lat pulldowns are not a type of row per se, however since we covered most of the back muscles here I would be remiss if I didn't cover them. The lat pulldown is used to focus primarily on the latissimus dorsi, the muscle that gives the back a V-shape. Lat pulldowns can be performed on machines or, if you do not have one available, you can perform them as pictured using a bench, lat bar, and cable machine. 

Grasp the bar with a wider than shoulder width grip. Sit fully upright, feet firmly on the floor. As with the back row movements, you want to pull the bar with the elbows, not the hands. Pull the bar to the top of the chest and squeeze the shoulder blades down and in at the bottom. 

We have covered many varieties of row in this installment, however this is NOT a comprehensive guide. Row are extremly versatile and there are countless ways to modify them for specifics goals. If you are new to weight training, the variations covered here should be your primary focus until you can perform them with proper form and cadence. Remember that you will get waht you put in when it comes to weight training. Keep checking back for part 4 of this series where we will cover bench presses. - Aaron

Mastering the Basic Fitness Moves - Part Two - Lunges

In part two of Mastering the Basics we are going to discuss another great lower body exercise; lunges. Lunges can be varied in so many ways to target so many lower body areas that if you are not doing them in your workout, you are doing yourself a great disservice.

Lunges are a lower body exercise that primarily works the glutes, hamstrings, and quadriceps. As I said, there are a number of variations that can be performed and depending on the type performed these muscles will be worked to varying degrees and some secondary muscles including the hip adductors and abductors will contribute as stabilizers. Adding to their versatility, lunges can be performed with almost every piece of resistance equipment in the gym including dumbbells, barbells, elastic bands, and kettle bells.

When doing lunges for the first time with a novice client, I always start with static lunges.  I also do not use weight initially as lunges require good balance and performing them with weight before you can master the core movement pattern can lead to people flinging dumbbells around as they struggle to stay upright.

Lunges can be performed statically or dynamically (AKA walking). A static lunge is one that is performed by stepping and then returning back to the starting position after each rep. Static lunges can be done forwards, backwards, or laterally (sideways). A walking lunge is one in which the person, rather than stepping back to the original starting position, propels themselves in the desired direction. Walking lunges can also be performed forwards, backwards, and laterally.  

FORWARD LUNGES

If this is the first time you are performing a lunge feel free to use a chair or some other stable surface to place your hand on. This will allow you to maintain balance and safety and also allow you to focus on the core movement pattern itself. To perform a static lunge you will start with your feet together. Take a LARGE step forward with one leg placing it firmly onto the ground. Poor step length is a common area where people mess up. Oftentimes the step is too short causing the knee to travel over the toes and placing too much stress on the patella which can be painful and possibly cause injury if performed like this consistently.

With the foot planted firmly, bend the front knee to lower the body to the ground. The back leg can be bent as you lower to the ground, but I instruct my clients to keep it as straight as possible in order to get a stretch on the hip flexor muscle group. Both head and chest should be as upright as possible though the entire movement; DO NOT allow your trunk to lean forward. This is another common mistake. The descent of the lunge should be controlled, do not go down so fast or so far that the back knee strikes the ground. This is dangerous and can cause injury.

After you have lowered yourself until the front thigh is parallel with the ground, push forcefully off of the front leg to propel yourself backward to the starting position. You can repeat another rep with the same leg, or you can alternate legs. I choose to have my clients alternate when performing the movement as it gives each leg a mini rest before it has to perform the next rep and allows more quality movements to be performed.  

BACKWARD LUNGES

A backward lunge, in my opinion, is much easier to perform statically versus its forward counterpart.  The upper body mechanics of the backward lunge remain the same, keeping the head and chest upright without leaning forward at the waist. Take a LARGE step backwards, large enough to ensure that the front knee remains behind the toes. In a backwards lunge as you step back, only the toes will make contact with the ground, after they do you will want to bend the front knee, again until the thigh is parallel with the ground. Once the front thigh reaches parallel you will use the front leg to force yourself forward and up to the starting position. Again you can perform one leg at a time, or alternate.

LATERAL LUNGES

Lateral lunges are mechanically different from both the forward and backward variations. You still want to keep the head and chest as upright as you can, but there will be some bend at the waist as this will be needed to keep weight balanced and perform the movement correctly.  Starting with the feet together you will begin with a LARGE side step landing with the foot placed firmly on the floor (Some people feel that you should turn the front foot out slightly as you step, however I feel that it is more effective for the intended targeted muscles to leave the from toes facing forwards). Once stable you are going to bend the forward knee and push your butt back, it will somewhat resemble a hybrid between a lunge and a squat, again keep the knee behind the toes on the working side. Once you have bent the knee so that the working side thigh is parallel to the ground, push off forcefully with the working side leg to return back to the starting position. As with the other two variations, you may do all on one leg first or alternate.

WALKING LUNGES

Walking lunges, no matter what direction they are performed in, are mechanically the same to begin with as their static counterparts. They only differ in that instead of returning to the starting position after each rep, you will propel yourself in the desired direction prior to the next rep. It is interesting to note that although forward lunges are more difficult statically, backward lunges are more difficult dynamically. Lateral lunges become increasingly difficult when performing the walking variation. When doing walking lunges you may need to take what I call a stopping step in between each rep, meaning that when you return to upright position you will place both feet on the floor to maintain balance. Once your balance in improved you can opt to perform one rep progressing directly into the next one without a stop step at full upright.

Lunges are so versatile and can be performed in so many different ways it would be impossible to write a fully comprehensive manual, but I did try to touch on the three most common variations. Lunges are a great way to build the quads and buttock muscles and to give the lower body a nice lean look. They also are effective at helping to normalize strength between legs if you have a noticeably weak side. Start easy with lunges and work your way up. Also be honest about whether or not you are ready to try more complex or weighted versions. Do not try to progress until you have mastered the basic movement pattern. Until next time. - Aaron

Mastering the Basic Fitness Moves - Part One - Squats

When I begin training a new client, one of the first things I teach them is how to perform the basic movements of exercise with safe and effective technique. These movements are the basis of most exercises in the gym and once mastered a client can be progressed to more complex and strenuous exercises that will help them continue to progress with minimal risk of injuring themselves. 

In this series of posts I will introduce what I believe to be 6 of the most basic and important exercises to master and build your weight training program around. Squats, Lunges, Deadlifts, Bench Presses, Rows, and Planks. We will discuss what muscles these movements work, proper technique of each, and how to modify them if needed.  

Squats

We will begin with squats because as many seasoned weightlifters will tell you, the squat is the "king of exercises". Squats are an almost complete body exercise that works the gluteus maximus, quadriceps, hamstrings, abdomen, back, leg adductors and abductors. 

Picture courtesy of nobrainermuscle.com

Some may say that squats can be bad for your back or knees, but in my experience I find that if performed correctly, squats can be an effective strengthener of these areas and actually be used as a tool to limit injury to these areas. The key however is to make sure you are performing squats correctly. All too often I see people, mostly men, performing squats in the gym with improper technique and way too much weight, in which case you will greatly increase your risk of knee, hip, and back injuries.

When teaching a client squats for the first time, I often use the Smith machine. A Smith machine is a piece of equipment at the gym that consists of a barbell that travels on a fixed path that will only allow vertical movements. My rationale for using this equipment to begin with is simple: a free weight barbell squat requires a lot of stabilization from the body and many new, and even some experienced exercisers, are not sufficiently strong or balanced to begin this way. By using the smith machine I limit the extraneous stabilization needs of the squat which will allow my client to focus on the core movement pattern and utilize proper form. 

Picture courtesy of beaucoupfit.com

Once a client is able to perform the primary movement consistently with proper form, only then do I move them to a free weight version of the exercise. It is important to note that some people are able to perform consistent safe form with only a minimal amount of time on the smith machine, others, may require more time performing this variation. All that matters before progressing is that proper form is achieved. Do not rush into a free weight version of squats before you are ready as the risk of injury will be greatly increased.

Once the movement pattern has been mastered and you are ready to begin free weight squats you will want to do so inside of a weight rack. Weight racks vary greatly (see examples below), but the main purpose of them is to allow you to step under the barbell, set your feet and body safely, accept the weight onto your body, back away from the rack, and then perform the squat. When you are finished you step forward to the rack and set the weight back down safely. 

  

Before performing free weight squats there are a few safety concerns we need to address. If it is your first time performing a free weight squat I urge you to have a qualified professional with you. They can ensure proper form, help spot you if things get out of control, and give you instruction on how to improve. Also when performing a free weight squat for the first time keep your weights low and focus on your form. Only progress your weight when you can do the movement with perfect form and light weight.

You are now ready to squat! Step under the weight and place it across the top portion of your back, NEVER across the neck. Some people find it uncomfortable to have a bar sitting across their back. Many gyms provide padding that you can put on the bar for comfort. Others opt for just a towel rolled around the bar. Whatever you choose, if anything, be aware that it can give the bar a slight unbalanced feeling and this will affect your lift. Place your hands wider than the width of your shoulders and grip the bar firmly. With the weight properly seated on your upper back/shoulders and a tight grip, push upwards to lift the weight off the rack. Be sure to keep your core contracted. To do this you want to suck your stomach in as though you are trying to pull your bellybutton in towards your spine. This will help stabilize your back and reduce risk of injury.

Back away from the rack just enough to allow you to descend unobstructed. Place you feet shoulder width apart and slightly toed outwards to about 45 degrees. When you descend into a squat you want to push your butt backwards as though you are trying to sit in a chair that is not there. You never want to go straight down as this will cause too much forward lean and stress on the back. Keep your head and torso upright, make sure your weight is focused into your heels, and that your knees sit equal to or just behind your toes. They should never travel forward of the toes as this can cause knee pain and injury. Be sure to breathe in as you descend into the squat.  

The ideal squat should go low enough that your thighs reach parallel with the floor meaning your butt will be just below parallel. There are many other variations that call for deeper squatting technique but these should be reserved only for experienced lifters who know how to perform them safely. Most people will be able to descend to parallel, however if you have a history of knee problems, or feel that you cannot get to parallel safely, go to just above parallel. 

Once you reach parallel position, or just above, begin to stand immediately as you exhale through pursed lips. DO NOT sit in the bottom position, nor should you bounce the weight at the bottom. When standing you want to drive the weight upwards, with most of the pressure through your heels. As you ascend you want to push your hips forward and back under you to attain a fully upright position. DO NOT lock out your knees at the top. Once at the top check that you contract your core again before beginning the next rep.  

Squats are an important move to master and the form is a basis of many other variation of the exercise that will allow you to work more specific parts of the body. Spend the time and effort in the gym to master them and you won’t be sorry. Stay tuned for the next exercise we will explore in this series: LUNGES. Until next time – Aaron

**Disclaimer: This guide is not meant to be a comprehensive review of squatting, nor is it meant to substitute for the real life guidance of a qualified personal trainer. It is for educational purposes only.  People vary greatly and so do their needs. There may be extenuating circumstances of your health that have not been accounted for in this article and only a qualified trainer can assist you with this in a one-on-one situation. Please exercise caution and safety and consult with your physician before undertaking any type of weight training regimen**

Protein Intake; Why, How Much, How Often, and What Kind?

I generally try to derive some inspiration for these posts from my day-to-day interaction with my clients. Recently a client wanted some more in-depth explanation about protein supplementation and I felt that since I talk so much about it, a new post was warranted.

WHY IS IT IMPORTANT?

Protein is vital macronutrient that is important for growth and repair of tissues, maintenance of muscle structure, and the creation of several important enzymes (i.e. digestive enzymes) and hormones like insulin. Protein can also be used as a source of energy if need be. While proper protein intake is important for all people, it becomes even more vital to those engaging in a workout regimen due to their increased need for tissue repair and growth. When you engage in resistance training you are basically causing small tears in your muscle fibers. As these tears repair themselves they do it in a way that the new fibers are thicker and stronger than before. Protein aids in this repair and helps improve muscle recovery.

HOW MUCH SHOULD I GET?

The Recommended Daily Allowance (RDA) for adults with respect to protein is 0.8 g/kg of body weight, however when participating in a weight training program those needs are increased. The National Strength and Conditioning Association recommends 1.5 -2.0 g/kg of body weight per day. This range reflects the needs of those participating in a moderate strength program vs. those participating in a more vigorous program. *As a quick aside, if you are not sure how many kg you weigh, simply divide your body weight in pounds by 2.205*

When you participate in a workout program you must also be aware of proper pre and post-workout protein consumption in order to maximize your hard work in the gym. Pre-workout you want to get a good source of protein and carbohydrates. This will provide you with more energy as well as aid in minimizing muscle damage. Post-workout you want get that same combination of carbs and protein, but in a greater dose. Post workout protein consumption is even more vital that pre-workout. Immediately after you are done with your last set of exercise your muscles are very receptive to nutrient uptake, like little sponges waiting to absorb whatever is provided to them. It is at this time you need to take advantage of this 30-60 minute window by providing your muscles with a good source of protein as well as a simple carbohydrate source to also aid in replenishing glycogen stores to provide energy at your next workout. The post-workout consumption of this protein and carbohydrate mix is so important that Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut, says "If you're lifting weights and you don't consume protein, it's almost counterproductive".

HOW OFTEN SHOULD I CONSUME PROTEIN?

In addition to the amount of protein you consume per day, thought must also be given to when you are consuming it. Daily protein intake should be spread over the course of your three main meals as well as snacks so that you are in a state of protein synthesis all day. I find that most clients only have a high protein intake at dinner, but the issue with that is your body can only utilize so much protein at once. A study done at the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams, thus effectively making the other 60 grams a waste.

As an example, if a 200lb man were to follow the 1.5 to 2.0 g/kg rule that would equal 136-181g of protein per day. Spread over the course of six meals, he would consume approximately 23-30g of protein per meal.

With respect to pre and post-workout protein and carbohydrate consumption research generally says you want to aim for at least a two-to-one ratio of carbs to protein. For example, consume 40 grams of carbs and 20 grams of protein.
And despite what you may have read out there, consuming increased amounts of protein will not damage your kidneys, in absence of any pre-existing conditions of course. "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," says Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario

GOOD SOURCES OF PROTEIN

Proteins are made up of compounds called amino acids. There are 20 different amino acids classified as essential and non-essential. Essential amino acids are those that cannot be synthesized by the body and thus need to be consumed in your diet. A complete protein, mostly from animal sources, contain all the essential amino acids. An incomplete protein, mostly from plant-based sources, has only some of the essential amino acids, and thus needs to be combined with other incomplete proteins in order to consume all the essential amino acids. For example, while rice alone and beans alone are incomplete proteins, by combining them, you now have a complete protein source. Complete sources of proteins include things such as:

• Meat
• Fish
• Dairy products (milk, yogurt, whey)
• Eggs

Incomplete protein sources include:

• Nuts & seeds
• Legumes
• Grains
• Vegetables

Again going back to pre and post-workout protein consumption there are some things to be aware of. Due to the time needed for the body to digest and utilize whole-food sources of protein, these are often not optimal for your pre and post-workout meals. Instead, a better option is supplementing with protein powder. Whey protein powder, which is derived from milk, is a fast-digesting, high-quality protein that the body can utilize rapidly pre and post-workout. "It appears in your bloodstream 15 minutes after you consume it," Volek says. This is important when you remember that you only have a small window to supply your muscles with that much needed protein after your workouts for maximum benefit. 

I hope you have found this post insightful and can use it as a way to maximize you growth and potential in the gym. You put in the hard work and effort, so make sure you are following these guidelines to make it all worth it. Until next time! - Aaron

References:

1) http://www.menshealth.com/nutrition/protein-facts

2) http://healthyeating.sfgate.com/much-protein-required-weight-lifter-2062.html

3) http://www.builtlean.com/2012/10/03/complete-vs-incomplete-protein-sources/

4) http://www.active.com/nutrition/articles/get-enough-protein-post-workout

LFS Product Review - Ab Carver Pro

If you have watched TV in the past decade or so you are more than likely familiar with the Perfect Push Up, the rotating handles that allow you to add variation to your push up routine and workouts. Perfect Fitness, co-founded by former US Navy SEAL Alden Mills,  has grown since then and added a number of other workout and fitness products to their company. Recently while on the elliptical I was searching for inspiration on my next blog post and thought "I should do another product review", then lo and behold an infomercial for the Ab Carver Pro struck inspiration.

First, a quick disclaimer - I have never used the Ab Carver Pro myself, but the purpose of these reviews is to see 1) Is what the company claims reasonable? and 2) Is it worth the money? With my level of fitness knowledge and background I don't need to try a product to come to a certain conclusion about those two points.

THE CLAIMS

The Ab Carver Pro claims it can give you ripped abs and sculpted arms all from one-little wheel and using it a few times a week. Stop and let that sink in for a moment, say it aloud a few times if you have to. Does that sound possible to you? I hate to be cliche, but if something sounds too good to be true, well you know how it goes, but I decided to continue anyway with the review to see if this is a piece of equipment worth having. 

When I got to the Ab Carver Pro website, I clicked on the video in which Mr. Mills describes the features of the product and how they affect the function and effectiveness of the item. I was pleasantly surprised that all the things he said were for the most part accurate, but more importantly they made sense. He said the point of the "kinetic engine" was to assist with the return portion of the roll out which is as he says could be very difficult for someone who has never used an ab wheel before. Same goes for the width of the wheel which again he says is the assist the beginner in that it offers more surface area to roll on vs. your basic ab wheel. In the video he also alludes to the handle shapes and the impact they have on triceps activation. He references a university study, but I have not been able to find it anywhere. I have an email in to the company, but at the time I published this post it has still gone unanswered. While I have my doubts about these claims, at least until I see the study, I will say that the handles certainly do look more comfortable and ergonomic than those on your standard ab wheels. Mostly however I do agree with the feature claims Mr. Mills makes in his video.

THE VERDICT

Will the Ab-Carver Pro give you a ripped six-pack and sculpted arms? Not likely, but it's possible. If you used it as a piece of equipment in your complete total-body workout regimen and followed a proper cardio and diet plan I'm sure you could see some results, but use of it by itself without a calorie restricted diet will most likely yield no results other than a stronger midsection.

My main issue with the Ab Carver Pro is the price. $39.99 is pricey for a piece of equipment that can only be used for one thing. Also, in my experience most people who buy these infomercial TV items get excited to use them initially and ultimately they just end up collecting dust in the corner next to the treadmill they now use as a clothes rack. If you are dead set on getting an Ab Carver Pro however, I do know that Perfect Fitness has a reputation for making high-quality products and I expect that this piece would last for a long time even with the most rigorous of use.

ALTERNATE EXERCISE
If you are a newbie to the ab wheel, or if you are looking for a good analog exercise without the expense, you CAN modify a regular ab wheel exercise to get the same benefit. Most gyms will have an ab wheel for customer use, or you can purchase one relatively cheap, and use some resistance bands to get the same effect. In this video you will see how to set up and perform a band-assisted ab-wheel roll out. The bands serve the same purpose as the Ab Carver Pro's "kinetic engine" in assisting the user with the return roll portion. This is a good way to start building strength until you are ready to try the roll out unassisted. I would say the one way I would modify this exercise for my clients is by having them perform it in front of a wall to act as a block in case they start to get too far away from themselves.

Overall I think IF you are going to use it, the Ab Carver Pro would be a quality piece of equipment to add to your collection, but if the price isn't right for you, you can still get the same benefits for half the cost with my recommended analog exercise. So give it a try and see what you think.

Until next time, best of health! -Aaron

Weight Loss....is it Really That Complicated?

As a trainer I am always answering client's questions regarding weight loss. With an ever growing array of diets and programs out there, my clients often believe that weight loss is some complicated formula that they will never truly understand. The truth of the matter however is that in its most simple form, weight loss is really just basic math. 

The human body requires energy to sustain life. Humans provide this energy in the form of food and drink, or more accurately the calories in that food and drink. Even if you did nothing but lie in bed all day, your body still needs energy to perform its most basic functions such as breathing, circulation, and maintaining organ function. The amount of energy needed for these functions is called your Basal Metabolic Rate (BMR). BMR is influenced by several factors including age, gender, and body size. Younger people need more energy daily vs. older people, as do males vs. females, and larger people vs. smaller people. For those of us who don't lie in bed all day (which I really hope you don't), these energy requirements are increased dependent upon your activity level.

You may be asking, well how does this relate to me losing weight. As I said earlier weight loss, and conversely weight gain, is just simple math. When we consume more calories than our body requires in a day, we will be in a calorie excess. The human body, being as smart as it is, will convert these extra calories to fat to be stored for later use and you will gain weight. When we consume less calories than we need in a day we put ourselves in a calorie deficit and your body will break down its existing fat stores and gets the energy needed from that and you will lose weight. It's as simple as that. 

In order to lose one pound of fat per week we need to be in a deficit of 3500 calories per week, or 500 calories per day. As I said earlier physical activity also influences energy requirements of the body. People who are more active (and I don't just mean exercise) will burn more calories in a day. I usually recommend to my clients who want to lose weight to cut 250 calories from their eating, AND to burn 250 calories through exercise, thus meeting the 500 calorie a day deficit needed to lose one pound a week. Be careful however of cutting calories too drastically as this can slow metabolism and actually make it harder to lose weight. The American College of Sports Medicine warns that calorie levels should never drop below 1200 calories/day for women or 1800/day for men.

So as I said, its all just basic math; calories in vs. calories out. One thing I make all my clients do is download the LoseIt app. It is a food journal and calorie counter that will make you more aware of what you are consuming because as I always explain to them, you can't put yourself into a safe calorie deficit, if you aren't aware with what you are putting in to begin with.The app will also help calculate your basic energy needs, but if you don't want to use that there are other internet programs that can do the same thing  such as MyPyramid.gov. These calculators use your age, weight, height, gender, activity level, and other factors to determine your personal energy needs.

I hope this post helps demystify weight loss a little for you and can help you on your way to a healthier weight and life. - Aaron

7 REASONS TO HIRE A PERSONAL TRAINER

Hiring a personal trainer is a big decision. It is a money and time commitment for sure, but the pros of hiring a good trainer far outweigh the cons. Here are a few reasons a GOOD personal trainer are worth the money and effort. 

1) You Have No Idea What to Do

Being new to a gym and/or fitness routine can be intimidating, especially when you are surrounded by people who appear to know what they are doing. It can quickly become overwhelming with all the information on the internet and most would find it easier to just give up. A skilled personal trainer can educate you on how to work out, how to structure your exercise regimen to meet your goals, and supervise you to keep your work outs within your limits.

2) You are in a Workout Rut

Even the most seasoned exercisers can experience this pitfall. Getting to a point where you are doing the same routine on the same days severely limits your progress and can leave you feeling discouraged. A skilled personal trainer can draw from their specialized knowledge to help you devise different and specific work out plans that will ensure you continue to see the progress you are working so hard for. 

3) You are Training for a Sport or Specific Competition

Knowing how to structure your work outs when training for competition is vital to making sure you peak at the right time, and perform at your absolute best. For this specific goal it is good to find a personal trainer who is also a Certified Strength and Conditioning Specialist (CSCS). These individuals have specific training and certifications related to maximizing athletic performance and can greatly enhance your abilities during competition.

4) You Have a Specific Illness, Injury, or Condition

Having medical conditions such as heart disease, high blood pressure, diabetes, and even neurological conditions, such as multiple sclerosis and Parkinson’s disease, does not mean you cannot benefit from a well structured training program. On the contrary, all the evidence proves just the opposite. With a good training program you can actually delay, and in some cases, reverse the disease progression. It is important to know if the personal trainer you are seeking has any additional medical knowledge, such as being a trained physical therapist, before working with them to ensure your safety

5) You Need Motivation

You may know how to work out. You may know all the right things to do. However knowing this doesn’t mean you will actually do it. Having a trainer can make you accountable to someone other than yourself and for some people that is all they need to improve their training and see improvement.

6) You Want to Be Challenged

We are all human, and sometimes when things get tough our natural response is to stop. Doing this during a workout is no exception. A skilled personal trainer can push you harder and faster than what you would do yourself and in the end this will equal more results.

7) You Want Results

In the end we are all going to the gym for a specific reason. Some go for weight loss, others for muscle building, and still others just to improve their general fitness. A good personal trainer can help you with all facets of your routine to help you design and implement a program that can help you reach your goals and keep you motivated. If you are having trouble reaching the goals you have set, hiring a personal trainer is a great investment in your health and yourself, so why wait?

Warming Up and Cooling Down....the Whys and Hows.

I recently had a client ask me about proper warm-ups and cool downs helping to relieve her muscle soreness. I was surprised by her question, not because of the content, but because in all my years training I think it was the first time anyone ever asked about the topic. Lot of clients ask about weight loss, or strength training, but never warming up or cooling down. In this latest post we will explore why warm-ups and cool downs are important for all fitness types, but also how to perform them properly to maximize performance.

THE WARM UP
Think of the warm-up as your "call-to-arms" to your body for the exercise "war" that is soon to be engaged. A good warm-up will allow you to gradually increase your body's temperature and blood flow from less vital areas of the body, such as the digestive system, to the muscles where it will be needed for exercise. The positive effects of a proper warm up include:

• Decreased Risk of Injury to Muscles- warming up allows more blood flow to the muscles and increases their temperature as well. this makes the muscle more pliable and less prone to tearing injuries during weight training. 
• Less Risk of Joint Damage - Synovial fluid is the body's natural lubrication that is in our joints and allow for joint to move without friction. By warming up with a gradually increasing intensity we allow our body to produce and release more synovial fluid into our joints prior to exercise which will keep them lubricated and nourished throughout. 
• Increased Performance - Research suggests that performing a warm-up prior to exercise can increase the maximal amount of force your muscles can produce [1], more force can equal more weight trained with, better strength and neural adaptations, and overall increased performance. 
• Decreased Muscle Soreness - A study done by Olsen and Siohaug in 2012 concluded that "aerobic warm-up exercise performed prior to resistance exercise may prevent muscle soreness" [2]. 

THE COOL DOWN

The cool-down is meant to be performed post exercise. The primary purpose of cooling down is to not "shock" the body by just immediately ceasing all activity, rather letting it gradually come back to a state of rest. The cool down serves to:

• Prevent Blood Pooling - cooling down allows for the body's natural blood pumps in the legs to return back to the heart rather than gather in the lower extremities. 
• Gradually Reduce the Heart Rate - again it is important to allow the body to gradually return to that resting state. 
• Preventing Fainting - reducing the blood pooling in the lower extremities will allow it to continue being provided to the brain keeping oxygen levels up
• Reduces Blood Lactic Acid Level - which can help to reduce delayed-onset muscle soreness. 

HOW TO PROPERLY WARM-UP & COOL DOWN

There are two types of warm-up to be considered; general vs. specific. General warm-ups are just meant to raise the body temperature and loosen the muscles where as Specific warm-ups are, as the name suggests, specific to an activity. They are meant to prime your neuromuscular system for the specific tasks that are to come. For instance performing 1-2 light warm-up sets of a bench press prior to going into a heavier weight will increase the motor unit recruitment allowing your lifts to be stronger. 

Depending on who you are, what your fitness goals are, and the intensity with which you plan on working out, your warm-up may vary. Here are some example warm-ups you can try:

• Treadmill walking gradually increasing the incline and speed for 10-15 minutes
• Recumbent or upright bicycle gradually increasing the level of intensity 10-15 minutes

After this warm-up you want to do some light stretching, 10-15 seconds per muscle will suffice, but intense stretching prior to your workout as this can decrease performance and increase risk of injury. [3]

A good cool down will be similar to the warm-up exercise, but for only 5-10 minutes and also should include your intense stretching. This is when your muscles are most pliable and willing to stretch. Stretching post-weight training will allow your muscles to restore the length lost with weight training, increase blood flow, and buffer the lactic acid out of the muscle allowing them to heal faster. 

So next time instead of doing an hour and a half of weights give yourself some time to do a proper warm-up and cool down as well. Your muscles and your progress will thank you. -Aaron

The Importance of Variation in Your Routine

As a trainer I see this scenario all the time: the same people come in at the same time on the same days and do the same workout involving the same machines. While I think it's great that these people are dedicated to their fitness and actually show up and do SOMETHING, I often have to fight the desire to go up to them and tell them to change their routine.

Why you ask? Simple. The human body is a dynamic organism; it is constantly learning and adapting on some level. When we fail to vary our routines at the gym, the body becomes very proficient at learning how to perform these exercises with the least amount of energy expended and as a result less muscles are used to do the workout, less calories are burned, and less progress is made. Even the most seasoned of us are guilty of allowing ourselves to get into this workout rut from time to time, but if you allow yourself to do the same thing all the time, you are not maximizing your time in the gym or the results that you can attain from your hard work.

By constantly varying our workouts we do not allow our bodies to adapt to any one routine, and keep it in a constant state of guessing and learning. On a physiological level we are producing new patterns of motor unit recruitment and allowing muscles that you may not have used in a while be stimulated once again. In addition to the effect on neural recruitment in the muscles we are also promoting adaptive changes in the tendons and bone that will increase their strength. Wolff's law states that bone in a person will adapt to the loads placed on it. If we are in a workout rut we lose the benefit of this adaptation; this is of particular importance to post-menopausal females worrying about bone issues such as osteopenia and osteoporosis. By varying the stresses we place on our body, especially using axial-loading activities, we ensure continued bone and tendon adaptations.

If you want to vary your routine, try some of these ideas:

1) Regularly switch between cables, bands, free weights, and machines. 

In my mind free weights are always king. Free weights challenge you more, require more motor unit recruitment, and promote better strength and balance, but it doesn't mean they are the only thing you can use. In the routines I devise for my clients I regularly use a variety of exercises. All these modalities have their place in a properly designed routine. On a safety note however if you are new to working out, have medical conditions, or are a senior novice, I would recommend hiring a trained professional to assist you using free weights until you have a proper foundation.

2) Add circuit training to your workout. 

In its simplest form circuit training is simply moving from one exercise to the next with little to no rest between. This promotes not only a strength component to your workout, but because the rest is very short you promote cardiovascular improvement as well. A good circuit can have 4-6 exercises targeting most, if not all, major muscle groups. All exercises should be completed for one circuit with little to no rest between exercises. After an entire circuit is complete you can take 10-2 minute rest and perform another circuit. For beginners 3 times around a circuit program is realistic and effective.

3) Change your normal sets and reps. 

3 sets x 10 reps. This is the most common exercise prescription I see among trainers and physical therapists alike.  Again, nothing wrong with this per se, unless this is what you always do. Change up your routine by varying how many set or reps you do of a particular exercise. A good general rule to remember when doing this is the more weight you use do less sets/reps, and the less weight do more sets and reps. Do not try to do a high number of sets and reps with heavy weight as this can cause injury and prolonged muscle soreness.

By using some of the above suggestions you can continue to make progress with your workout and maximize the time you spend in the gym. If this seems overwhelming to you then don't hesitate to take advantage of a knowledgeable personal trainer, but make sure you read my post "Not all trainers are created equal" before you make that leap.

Until next time, best of health to all!   - Aaron