Jump Start Your Exercise Program

FACT #1 - The bigger the muscle, the more calories you will burn working it. And bigger muscles burn more calories at rest.

FACT #2 - Resistance training (weights or body weight) builds muscle fibers, Cardiovascular training increases blood flow into the trained muscles (oxygen supply) and can build one muscle:  the heart.

FACT #3 - You cannot spot reduce, so select exercises based on their overall effectiveness for best results.

FACT #4 - When resistance training, muscle repairs and grows when you rest, you need 24 hours off after working a muscle group.

For the next few weeks, the focus is on working the big muscles groups - the primary muscles of the Legs, Back, Chest.  The Arm and Shoulder muscles will get worked along with these larger muscle groups, but we don't need to emphasize them at this time. 

Resistance and Cardio training are done on alternating days.  Our goal is to get in 2 or 3 resistance training sessions per week, and cardio sessions on the in between days.  You need both:  doing cardio for your legs does not build muscle in your legs. Depending on your fitness level, the cardio days should include 30-60 minutes.  Yes, more cardio is better!

The new Jump Start Program includes circuits of Leg, Back and Chest exercises and lots of lunges.  (If you can't do lunges, substitute leg press or squats).  A quick alternative is the Hurry Up Program, which focuses on total body exercises, such as the chest press/lunge or lat pull own/reverse lunge.  Both are done circuit style with no rest in between exercises. 

If you haven't been to the gym for a while, see a fitness professional or doctor before beginning a new exercise program, and be careful not to overdo the intensity in circuit training.

Sweet 16 - Push Up Progressions

How many kinds of pushups can you think of?  A generic pushup is included in the new Jump Start Program - now some of you may pushups a bit challenging, others may find it boring or not particularly challenging.  

How do you make a push up harder?  Make it less stable so you have to use your deep core muscles more.  After all, a push up is a plank with an up and down motion. My own clients range from those doing "girl pushups" to those doing push ups on 2 stability balls or 4 medicine balls.  For an illustrated guide to 16 more different variations of the pushup from easier to harder click here. 

Measure, Track and Burn Body Fat.

Now is the perfect time to get into peak shape. The weather is cooling and the holiday eating season hasn't yet begun. This issue will give you the tools you need.

Measure and Track Body Fat

Start by visiting trainercary.com/bodyfat for a simple online app that measures body fat. All you need is a tape measure and internet access, and you can see where you're at today and easily track progress in the future. This app is reasonably reliable, and can be more accurate than the handheld bio-impedance monitors. Do it with a friend, and track your progress together. Do it in your office and have a competition! If you'd like to learn more about measuring body fat, I've got an in-depth review of bodyfat measurement techniques.

When is a Deficit is Good Thing?

Calories are a measure of energy. A pound of body fat is equivalent to about 3500 calories. Take in 3500 more calories than you burn, and your body will store the excess energy as a pound of fat. Burn 3500 more calories than you take in and a pound of fat will disappear. If you want to lose 10 pounds, you need to burn 35,000 more calories than you take in.  An energy deficit is a good thing when it comes to burning fat.

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For safe, effective weight loss, plan on losing about 1-2 pounds per week. Reduce your weekly caloric intake by 7000 calories, or increase your weekly caloric expenditures by 7000. Or split the difference and go for 3500 of each. You should lose about 2 pounds of fat per week following this simple formula.

Don't skip meals or reduce calories below 2000 without seeking medical advice. These approaches are not safe and usually don't work. The body goes into "survival mode" when it is deprived of needed calories and may actually reduce the amount of fat that is burned. You also may not be able to exercise as hard if you don't have the energy.

Maximize Your Cardio

Did you know that there is a scientifically proven way for most people to burn an extra 500-1000 calories a week without spending any more time working out? With Interval Training, your body continues to burn calories at a higher level for 1-3 hours after you exercise, so you'll burn an extra 100-200 calories per session. If you're doing 45-60 minutes of cardio 5 days a week, it adds up quickly.

An effective interval training program will typically involve 2 minutes of cardio at 65% of your maximum heart rate alternating with 2 minutes at 80%. You'll want to see your doctor before beginning a challenging new program, and it may help to meet with a fitness professional to set the heart rate targets and review cardio programming.

The publishers of Men's Health and Prevention magazine recently interviewed me for a web article about Interval Training, which goes into more detail on the subject.

Build Muscle to Burn Fat

A pound of muscle burns 40-50 calories a day, a pound of fat burns about 5 calories. Strength training is to build "lean muscle" is effective in two ways. You burn calories while doing the exercises, and your body will burn more fat while at rest. And you don't have to bulk up to do it - training in a range of 15-20 repetitions will give you that lean toned look without the added bulk. Focus on the larger muscles like legs, back and chest for maximum effectiveness, because the bigger the muscle the more calories it burns at work or rest. For a variety of fitness programs at every level, visit trainercary.com/exercise-programs.

Interval Training for Weight Loss and Performance Improvement

Interval Training can help you lose weight, improve performance in running and strengthen your heart. I was recently interview for an article on this subject.  Read more in "The Best Interval Training Technique for You" at Fitbie, produced by the publishers of Men's Health and Prevention magazines.

The Top 10 Exercises and Stretches for the Office Worker

Whether you've been lifting weights for years, playing sports, competing in marathons and triathlons, playing basketballs or soccer, or just starting out, most of you face the same challenge: transitioning from sitting at a desk in front of a computer all day to physical activity. (The same goes for many other occupations---cops, cab drivers, pilots, and judges are a few examples of people who tend to sit a lot face similar issues.

Proper conditioning can help avoid injuries, improve performance, and deliver better results. How? By correcting the postural distortions and muscle imbalances that office work creates.  Read on for the recommended exercises and stretches and links to an illustrated program.
The Problem:

Public Enemy #1 - The Chair Long periods of sitting can lead to tight hip flexors and weak core, including weak extended gluteals, tight and arched lower back and sagging abdominals. Over time, these imbalances can contribute to lower back pain, difficulty balancing, and less efficient movement.
Accomplices - The Keyboard and Computer Screen Leaning forward and working in front of your body for extended periods tends to tighten muscles in the chest and front of shoulder, overstretches the upper back, tighten the upper trapezius while overstretching the lower and middle trapezius, rhomboids. Breathing can become less efficient, the misalignment of the shoulder can lead to less force production in chest and shoulder exercises and increase the likelihood of shoulder injuries (especially to the rotator cuff).
Transitioning:
It is a simple matter when you break it down: Stretch the muscles that get short (tight) all day long, and strenghten the muscles that get overly extended. For the most part, these muscles are on the opposite sides of the body. For example, chest/back or hips/glutes.
A Few Words About "Cardio":
Cardiovascular exercise is THE most important exercise you can do - but the definition is somewhat misused.   Exercise scientists and the government define "cardio" as anything that increases your heart rate, and recommend a minimum of 30 minutes a day. "Cardio" is not exactly the same as aerobic exercise - an activity is aerobic when your perform it for one minute or longer (at which point your body uses the aerobic energy system, fueled by oxygen).

Depending on your fitness level and goals, cardio could be brisk walking, stair climbing, dancing or running 5 miles. It could also be weight training. In fact, circuit training with limited rest between exercises can burn a similar number of calories and produce some of the same benefits as aerobic exercises. If you want to maximize your weight loss and conditioning, a trainer can assess you and give you a personalized target heart rate for your cardio training.

The trick with cardio is to find something that is comfortable for you to do and holds your interest. Your exercise and flexibility program can support your cardio training. Whether you're just starting out or competing in triathaons and marathons, you can improve performance and reduce the risk of injury.

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And Now...The Top 10:
•Chest Stretch - Targets chest and front of shoulders; can improve posture and breathing and reduce risk of shoulder injuries
•Kneeling Hip and Quad Stretch - Targets hip flexors and quadriceps; can improve posture and reduce risk of low back and knee pain and injuries
•Calf Stretch - targets calf muscles and can reduce risk of knee and hip injuries and also help with Achilles tendon and plantar fascia
•Foam Roll Iliotibial Band - the IT band is difficult to stretch, and can contribute to many problems including knee pain and injuries
•Hip Abduction - Targets the gluteus medius and maximus; can indirectly help relax the IT Band and reduce the risk of knee injuries and low back pain and injuries.
•Rear Delt (Reverse) Fly - Targets rear deltoids, lower and mid trapezius and rhomboids; can improve posture and breathing and reduce risk of shoulder injuries
•Row - targets lats, rear delts and retracts the scapular, can improve posture and breathing and reduce risk of shoulder injuries
•Squat - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries.
•Leg Press - Targets glutes and leg muscles, can improve posture and reduce risk of back and knee injuries
•Plank - Targets the transversus abdominus and other deep abdominal core muscles, important for protecting the back and spine, and improving posture and breathing.

Visit trainercary.com for an illustrated program and 14 others that you can print and forward to friends.

The Fine Print 
These are typical exercises recommended for office workers, different exercises may be appropriate for you. Schedule your fitness assessment with a Certified Personal Trainer for your personalized recommendations. See a doctor before beginning any exercise program, and seek professional input if you are pregnant, have high blood pressure, heart disease or any other medical condition. Proceed cautiously at your own risk.

Do Those Advertised Exercise Programs Work?

Miriam tells me that the men in her office have been doing that pre-packaged structured weight training program that you've seen marketed on television and heard about in the office, and now they've hurt their shoulders.  John suggested that I write about this same program.  My daughter Megan asked if I knew about the high intensity workout videos that they're doing in her dorm. 

There are many structured program packages sold today, they pretty much tell you what to do every, give you a log to track progress, and promise great results.  I can't name the programs, but these comments inspired this report.

STRUCTURED EXERCISE PROGRAMS WORK 

Research has shown that at every fitness level, following a structured exercise program and tracking progress works better than doing an unstructured workout.  XpressLine at NYSC is an example of a good structured program for beginners, and is actually proven by research to be effective.  You'll also get similar benefits from most exercise videos, books, classes or working with a trainer.  Why?

Following a structured program does a better job of keeping you consistent.  (It works the same way with diets too - food logs and weigh-ins work!) In most cases, the differences between programs can be less important than the degree to which you actually follow a program.  It helps if the program is interesting and fun, if you can get a friend involved, and if there is variety and progression of difficulty. 

BUT...The questions with these programs are whether the program is right for you.

A ONE SIZE FITS ALL APPROACH TO EXERCISE SELECTION

The pre-packaged structured programs generally don't do two things that can be very important to make them the right program for you: 

1. they don't help decide which exercises are right or wrong for you based on assessment of your posture, movement patterns, and any muscle imbalances or injuries;
2. they don't coach form, and help modify and progress or regress exercises so that they are right for you.

Megan's intense workout videos involve mostly calisthenics, some plyometrics, and constant movement.  There is some concern about proper exercise form, but college age kids can take a lot of physical punishment.  Since the exercises don't involve weights and are mainly familiar movements, they're not quite as risky as some of the other programs.  For people in their 30s, 40s, 50s and above...you need to be a lot more careful.
 
The program Miriam and John asked about uses weights, along with other exercises.  Miriam's co-workers probably have the typical "Wall Street roll," rounded and possibly elevated shoulders from working at a computer all day.  A program that is heavily into exercises like overhead presses, lateral raises and shrugs is probably not appropriate and could cause pain or injuries.  




Structured programs focus on a general fitness goal, but everyone does the same exercises. Videos and classes have the added benefit of someone leading and motivating you.  In classes, the group exercise instructor can also help with form and some group exercise instructors may be able to help with exercise selection (note: unlike physical therapy or most personal training certifications, the group exercise certification does not include assessment-based exercise prescription). 

MUSCLE CONFUSION = PERIODIZATION

Some pre-packaged programs make a big deal about muscle confusion.  They're right.  Research shows that your body adapts to an exercise program within about 4 weeks, and you hit a plateau.  (We call it the SAID principle, specific adaptation to imposed demand).  So most programs "periodize," meaning they change the program about every 4 weeks.  A good example would be going from two sets of 15 reps at a moderate weight to three sets of 10 at heavier weight.  There are different types of periodization, depending on goals and frequency of exercise.  Is muscle confusion a breakthrough?  Hardly.  They've done a good job of packaging a long-established technique called "undulating periodization."  That means you alternate between several different workouts and change as often as each exercise session.

Is it really better to do different exercises in each workout?  Arguably not.  The benefits are that it may keep the workout interesting and your body doesn't adapt to the training stimulus - however, research shows that the adaptation takes about four weeks.  The disadvantages of frequent changes:

• an increase in  delayed onset muscle soreness and
• difficulty in perfecting form and technique.  

In some ways, delayed onset muscle soreness is a marketer's dream.  Many people will think that because they feel sore for a few days they must have gotten a really good workout.  It just isn't so.  Delayed onset muscle soreness is experienced because of the change in routine, not because of more or less effectiveness.   Changing your routine too frequently is probably overkill.  You don't need to experience constant soreness to get results.

ASSESS AND PERSONALIZE

Very few of us buy a suit off the rack and have it fit us perfectly, shouldn't we make sure our exercise program is well tailored to us?  In some ways, you can think of the assessment at the start of your fitness program as getting measured for a bespoke suit.  However, a flight from India or a few long, tense days at work can also have a profound short term affect that you might want to address in your programming. 

Common postural and movement impairments seen among office workers are rounded and elevated shoulders, anterior pelvic tilt (tight hips/protruding buttocks), knock knees, and turned out feet.  Sometimes these can be noticed on sight, sometimes they require advanced movement screening to bring them out - in other words, they come out when you perform movements or exercises.  If your posture and movement patterns aren't right, you can experience injuries, ranging from tendonitis to sprains and tears to arthritis. In addition, you can't generate force properly so you won't be able to perform as well in working out or sports.  There are some exercises that you just cannot do with proper form - eliminate them from your program and try to improve your posture and movement patterns with corrective exercises.

Want to learn more about personalizing your program?  Visit the Mini-Assessment page at caryraffle.com for a brief overview of common postural and movement issues, exercises to avoid, and corrective exercises. 

PROGRESSION

Exercise progression refers to continually overloading the body's system by changing the exercise stimulus (see muscle confusion above). Increasing weight and/or repetitions is one way to progress, but shouldn't be the only way.  To truly overload the body and experience continued improvement in your fitness, also challenge your balance and stability.   Visit the Training Programs page at caryraffle.com for a progression of three mini programs for any fitness level. Additional progressions might include dynamic movement with weight and explosive power (Plyometrics) if appropriate.  Regression refers to reducing that overload; there is plenty of room for fine-tuning when it comes to exercise programming.

Progression and periodization can also help avoid repetitive motion injuries.  Exercises done over and over again in the same way with similar equipment become like working the assembly line in a factory.

People working on their own with structured programs, videos, or classes often either don't progress soon enough, or progress too quickly and don't workout with proper form.  I've been in the awkward position of group exercise instructor with that person - call them confident, cocky, or showoff - performing the most advanced version of the exercise I'm leading with horrible form.  Don't be that person. Monitor yourself strictly, make sure that the postural and movement problems noted above don't sneak into your workout as you progress.

NON TRADITIONAL TRAINING WORKOUT

Target the Weak Links with this Simple Program

You've probably seen or heard of some of these workouts, kettlebells and sandbags are the rage now.  Other versions may use heavy ropes, beer kegs, sledge hammers, or balls filled with water. The idea is to challenge your body, brain and muscles to produce force under different and more challenging circumstances, to get you out of your workout rut.  This workout, which I developed for a few of my advanced clients, uses typical gym equipment.  It is appropriate for someone who has been working out for a few years, and wants some integrated exercises to target the core, stabilizer muscles and wrists and forearms - the often neglected weak links.  If you've had any recent problems with wrists or elbows (ie, tennis or golfers elbow), these exercises may not be appropriate for you. 

Each exercise will use either a body bar or barbell gripped in the center to increase the challenge.  Warm up first, select a much lower weight that you would ordinary work with, and make sure that you allow adequate space between other members and yourself.  Begin the program at a weight where you can do 12-15 repetitions, and if you experience any discomfort at the joints reduce the weight or discontinue the program,

Single Arm Chest Press Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Chest Press on Stability Ball Using Barbell.

Single Arm Bent Over Row Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Bent Over Row Standing on one Leg Using Barbell

Lateral Raise Using Body Bar - grip body bar in center and exercise both Sides.  Progression:  Lateral Raise Using Body Bar Standing on One Leg

Single Arm Biceps Curl Using Barbell (or Body Bar) - grip barbell in center and exercise each side in individually.  Progression:  Single Arm Biceps Curl Standing on one Leg Using Barbell

Triceps Kickback Using Body Bar - bend over and maintain a neutral spine, grip body bar in center and exercise both sides. Progression:  Triceps Kickback Using Body Bar Standing on One Leg

You may experience Delayed Muscle Soreness for 1-2 days after starting this workout, because you are using muscles in a different way and activating more muscle fibers.  Try it, let me know how it works or if you have any questions.

STEP IT UP MINI WORK OUT PROGRAM

If any of these points apply, then this is the workout for you..

- Stuck on the same machines or exercises for a while and aren't getting the results you want
- Advanced your program but need a few new moves to kick it up a notch
- Haven't been working out regularly and need to step it up

or maybe you're just looking for something different?

This workout is appropriate from the beginner/intermediate level and above, and is a total body exercise circuit.  That means you're using big muscles, a lot of muscles and you're working almost non stop to maximize results.  Warm up first, and select or set weights so that you can do two sets of 15-20 repetition of each exercise.  I've given you the basic exercises, and in some cases a progression to make it more challenging.

Single Leg Press - This is one of my favorite exercises for people who sit a lot.  Use about half the weight you normally would and pay extra attention to keeping the toe, knee and hip in alignment as you perform the leg press.  Push out through your heel and feel the fire in your glutes.

Scaption - This exercise is similar to a lateral raise but works muscles that help your posture in the shoulder area.  Use very light weights, hold them in front of your thighs in a thumbs up position and draw in the abdominal muscles.  Raise the arms in a V, maintaining a 45 degree angle, stop at shoulder height and slowly bring the weights down to starting position.  As you do scaption, you should feel the contraction between your shoulder blades.  Progression:  single leg scaption.

Pushups on a Bench - Face the bench so that the long side is in front of you, place your palms down on the bench spread wide, and spread your feet wide.  Pull the abdominal muscles tight and perform the push-up, and try to touch the chest to the bench.  It should be slightly easier to do a full push-up this way compared to on the floor.  Progressions:  Floor push-up; regular push-up with feet on a BOSU ball.

Squat with Cable Rope Row - Attach the rope handle to the cable machine at about waist level, grip the handle with the boots of each hand, and step back far enough to create a space between the plates.  Slowly squat down and as you rise back up pull the rope back into the row.  Progression:  Squat with Single Arm Cable Row.

Cable Triceps Pulldown - Attach the straight or easy bar to the cable machine at a high level, place palms up shoulder width apart and grip the bar.  Keep the elbows by your sides directly below the shoulder, and perform the exercise by pulling the bar down and resisting as it rises.  Progression:  Cable Triceps Pulldown on Balance Board.

Step Up Balance and Curl - Use a step or box and a pair of dumbells lighter than those you normally use for biceps curls.  Draw in your abdominals, step onto the box and balance on one leg.  The leg you're standing on should have a bent knee, the other knee should be raised, Perform one biceps curl in the position, step down and alternate.  Progression:  higher box; face sideways and work one side at a time.

This is the kind of workout that almost anybody can do, yet even the most advanced reader will find it quick, efficient and effective.

Interval Training: Burn More Calories. Improve Performance. Reduce Exercise Time.

Yes this sounds almost too good to be true.

Interval Training involves alternating between higher and lower intensity in your cardio workout. It could be right for you if you have a good cardio base and want to improve performance or results. If you're just beginning to train, we start by getting your cardio base established first, and prepare your body for the demands of this training. A cardio base is usually established with moderate exercise, 60-70% of your maximum heart rate or a rate of perceived exertion of about 5-6 on a scale of 10*. (A simple estimate of your maximum heart rate is 220-your age, I can give you a better estimate if you give me your age and resting pulse).

Research shows that Interval Training burns more calories than training at a steady rate, partly because it raises your metabolism for 2-3 hours after you stop exercising. The scientific term for this phenomenon is EPOC for Excess Post Exercise Oxygen Consumption. It also seems to cause molecular changes in the muscle that increase fat burning. Interval Training may also improve your performance by increasing your body's ability to remove lactate from the bloodstream, so it can help well-trained people get to the next level. This point is often described as reaching your anaerobic threshold or "going anaerobic". Scientists now believe that "going anaerobic" is a myth, - along with "the myth of the Fat Burning Zone." Remember that you burn more TOTAL calories in the cardio zone than in the fat burning zone, and interval training can help you get there. Numerous studies have shown that for many people, interval training produces better results in less time than steady state aerobic training.

A typical starting interval training program might consist of a warmup followed by 60 seconds of high intensity exercise followed by 90 seconds of recovery at a lower intensity repeated about ten times. As you become more conditioned, decrease the recovery to 60 seconds. In more advanced programs, the high intensity intervals can be 2-3 minutes long, with rest periods equal to or less than the high intensity interval. High intensity exercise generally means that your heart rate is 75-85% of maximum, and the recovery rate is about 60%. To use rate of perceived exertion, you should feel that you're at about 8-9 on a difficulty scale of 1-10 in the high intensity period, and about 5-6 in the lower intensity period.

You can do interval training on any cardio equipment, or with other activities such as running or jumping rope. Beginners may get their heart rate up with walking on a treadmill and varying the incline, while very fit people will need to do something more challenging.

Special Feature: Interview with NYSC Spin Master Rob Merluza

A snowstorm in February provided a long-awaited opportunity for me join one of Rob's spin classes at NYSC Wall Street --- his classes and my evening schedule are usually totally booked. We followed up with an interview:
Q: What's the Goal of Your Class? My classes are tailored to maximize effectiveness in 45 minutes. The focus is high intensity interval training, one of the best ways to maximize results.

Q: What Sets your Classes Apart? The thing I'm known for is that my classes simulate an outdoor ride, simulate real hill climbs. To round out the experience and make it enjoyable, I use tailor each song to the exercise, providing a nice rhythm and beat to accompany the ride.

Q: How do you keep it going? My classes focus on different areas such endurance, strength with increasing resistance, staying in the aerobic zone. I throw in a kicker - sprints - to get the class into a higher zone, increase heart rate and calorie expenditure, really tax the system. Throughout, I'm always cognizant of providing adequate recovery between sprints and intervals.

Q: What else can your students expect to learn? I touch on proper form and technique, improved pedal stroke, body alignment and positioning - so that the body works in synergy with the bike.

Q: Can you tell us some of the benefits of your class? Beginners can expect to burn about 400 calories in a class. They may not do all sprints or have endurance to maintain a high energy level throughout, but will feel a sense of accomplishment, get a good workout, and begin building their aerobic base. Moderate to Advanced students can burn 500-800 calories. I focus on challenging them to increase resistance, go harder on sprints, and maintain a high level of intensity.

Q: What about results? I've had members who've lost 30-100 pounds - including one of your clients who combined my spin classes with your strength training program and had great results. They also gain increased endurance, improved strength and leaner appearance. With advanced riders and triathletes, I focus on creating a "strong engine" for the ride - a combination of form, position, pedal stroke and aerobic base.

Rob's Spin classes are Thursday at 6PM and Friday at 530PM at NYSC Wall Street, advance reservations required call 212.482.4800.

Training by the Numbers: Exercise Guidelines to Reach Your Goals

How much do I have to exercise? A minimum of 20-30 minutes a day or 150 per week, double that to see real change

How quickly can I lose weight? Figure on 1-2 pounds per week for safe, effective weight loss

How often can I do cardio? Every day, as often as you like - as long as you're not in pain

How often can I strength train? Give your muscles a day off to recover and grow; you can do a total body workout every other day or split the routine and alternate the muscles that work and rest

How long does it take to see muscle growth? It takes about 16 strength training sessions over several weeks to see an increase in size

How do I increase muscle size? 3-5 sets with weighs that you can lift in a range of 8-12 repetitions

What if I just want to tone? Try 1-3 sets with weights that you can lift in a range of 12-20 repetitions

How about getting really strong, like increasing my bench press? Usually you'll want to be doing 3-6 sets with a weight that you can lift in a range of 1-8 repetitions, with long rests in between

How often should I change my routine? At least every 4-6 weeks, because your body adapts and you'll hit a plateau

Which is the best form of cardio? For most people, the one you enjoy most

What should my heart rate be while exercising? The simple answer for most pregnant, healthy people is this formula: (220-age)x70-75%. Higher or lower levels may not produce optimal results

More Results with Less Time: Your Holiday Survival Exercise Programs

Total Body Exercises are the key to this month's programs. By using muscles in both the upper and lower parts of the body simultaneously, you'll burn more calories in a shorter amount of time.

Work your abs as you do these exercises. Draw your belly button towards your back to stabilize, strengthening as toning your core as you build muscle.

Emphasize the big muscle groups: legs, back and chest. Arm and shoulder exercises are optional and will also incorporate some leg movement such as lunges, squats or stepping up to balance.

Do strength training every other day and cardio every day. Don't skip when time is short, even 15-20 minutes of exercise can make a difference and you'll feel much better for it.

Holiday Survival Workout for the Gym - Click here.

Travel Workout - Click here. It is shown with 2 people using resistance tubes, but you can easily attach the tubes to a door or post. I've included a link to my Amazon.com fitness store, where you can find the resistance tubes you'll need for this program (less than $15) and other goodies.

Pre-Hab/PostRehab

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you headed towards your next injury?

Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, and prevent re-injury. Choose the wrong exercises, however, and you could be setting your self up for future problems.

These postings discuss pre-hab and post-rehab - specialized areas of training that require close work between client, trainer, and often physical therapists and doctors. However, once the issues are identified, your problems can be fairly easy to address.

Feel free to let me know if you have any questions, and to suggest future topics.

COMMON PROBLEMS: What To Do, What to Avoid

The following are some brief summary case histories of common problems that you can address in your fitness program, including key things to add and avoid:

CASE HISTORY #1: ROUNDED SHOULDERS
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises

CASE HISTORY #2: KNOCK KNEES
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor

CASE HISTORY #3: EXTERNALLY ROTATED FEET
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises

CASE HISTORY #4: ARCHED BACK
Likely Injury:
Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)

CASE HISTORY #5: POOR BALANCE
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting

The Right Exercise Programs Can Prevent Injuries Before They Happen

"Pre-Hab" Train to prevent injuries before they happen. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. Start with a self-assessment or assessment by a qualified trainer who can help you develop a corrective fitness program.

The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.

"Post-Rehab" If you've already had an injury or surgery, you're at a risk of recurrence. Follow a program designed to carefully get your body back into a regular training routine, while preventing a recurrence. The National Strength and Conditioning Association recommends that athletes continue with exercises they did in physical therapy - for many people, this can last a lifetime. Try to identify and correct the underlying causes of the injury, often muscle imbalances and postural distortions.

If you need help, I can show you how to incorporate physical therapy exercises into your workout routing, keep the routine interesting, and progress the exercises from the more controlled and "clinical" physical therapy environment to the gym.

CORRECTIVE FITNESS PROGRAMS

Over the past few years, I've shared several corrective programs with blog readers, you can access some of these programs by clicking below. The programs are general and appropriate for most people, however, if you have been treated for an injury you should talk to your physical therapist or doctor and get clearance before proceeding. You can also feel free to contact me for an appointment to develop a more customized program or program for other issues, and for personal instruction.

Low Back Pain Program

Plantar Fascitis/Shin Splints

Rounded Shoulders/Forward Head

Deep Core Training

PUBLIC ENEMY #1 - THE CHAIR

The problem with most People's Cores? Sit all day and the inner abdominal muscles and glutes get stretched out and weak, hip flexors and low back get short and tight...leading to low back pain, poor balance and other potential problems. Then you try to get active and things can really fall apart.

The problem with most people's core training programs?
1) too much emphasis on external abdominal exercises (crunches) and hip flexion (knee and leg raises);
2) not enough work on inner abdominals and glutes and stabilization while performing movement;
3) too many seated or lying exercise and machines, especially after sitting all day at work;
4 )inadequate or poorly targeted stretching;
5) lack of progression beyond a few basic exercises and failure to integrate movements with core stabilization.

Poor exercise selection can actually cause or exacerbate low back pain. However, an effectively designed fitness program can help protect you from injury and may speed your recovery. Some of the principles of these programs come from yoga and pilates, but you can actually incorporate them into a more traditional strength and conditioning program and progress them to provide continued improvement.

Here is a four step program that you can start to take to improve and train your innermost core:

Step 1- Flexibility: You can't properly work a muscle when the opposing muscles or synergists are tight and overactive, because your joints are in poor alignment. You're also more susceptible to injury. Most readers will benefit from a program like the one presented in the Ultimate Flexibility post, click here for a downloadable copy.

Step 2-Static Core Activation & Strengthening: Wake up the muscles that have been asleep all day long! These exercises focus on activating and strengthening the core in a stationary position, good examples include the 'plank' and quadruped with raised arm and leg. Static strengthening is a good start, but you'll also want to include exercises that train your core to stabilize your body as you perform movements.

Step 3-Integrated Core Training: Activate your core as you perform strength exercises for chest, back, arms, legs, shoulders - any muscle at all. Examples include single leg versions of standing chest press, rows, biceps curls, triceps extensions, as well as lunges and exercises performed on balance boards and stability balls. It is more challenging to stabilize as your perform the exercises, and these exercises train your core to stabilize in different ways that static core training. Once you've mastered this phase with good form throughout, you are ready to add more complex, dynamic movements that require core stabilization throughout.

Step 4-Dynamic Core Training: Here, we stabilize as we move multiple muscle groups together or move in multiple planes of motion, requiring constant effort to stabilize. A few examples include walking lunges with rotation and a step to balance, or a single arm row with a reverse lunge and step to balance, or multi-planar step ups onto a bench with balance and a biceps curl. These may sound over complicated, but they can be graceful to watch and help you stay balanced and on your feet when - for example - you have a near miss on the football field, track or crossing the street.

Deep CORE Exercise Progression

Here is a list of sample core strengthening exercises at each step. I'll be demonstrating them on the gym floor during Cary's Core Clinic and can help find the right level for you, and I incorporate many of them into the workouts at my Total Body Conditioning Class at NYSC Cobble Hill, Thursdays at 630AM

Static Core Activation & Strengthening	Integrated Core Training	Dynamic Core Training
Standing on 1 leg Stand/Balance on Wobble Board Drawing in Maneuver Plank Quadruped with arm and leg raise Side Lying Leg Lift Stability Ball Squat	Stand on 1 leg and bicep curl, shouder press/raise, tricep pressdown, row, chest press Balance on Board or Stability Ball and Curl, Skull Crusher, shoulder press/raise, row, check press Quadruped with row or triceps kickback Stability Ball Squat with biceps curls, shoulder press/raise Single Leg bent over row or triceps kickback	Step up onto bench, balance and curl or shoulder press/raise Walking lunge with rotation and step to balance on 1 leg Row or chest press with lunges and a step to balance on 1 leg Lunge, step to balance and curl or shoulder press; lateral lunge step to balance and curl or shoulder press

UltimateFlexibility(almost/so far)

I have two questions for you

• Are you happy with your current level of flexibility?
• What are you doing about it?

Most people I meet are not happy with their flexibility. Even people who are really flexible seem to want more. Yet, its the last thing most people spend time on. I have even been guilty of this myself. This issue is meant to slightly change the way that you think about flexibility, and give you a step by step approach and some specific tools that can lead you to results - if you take the time and do the work that is needed. You'll probably have questions so feel free to ask.

THE PROBLEM WITH MOST PEOPLE'S FLEXIBILITY PROGRAMS The top 5: not doing the stretches that are right for YOU; doing the same few stretches over and over again; not stretching for long enough; using brute force instead of your brain to stretch the muscles; and, neglecting the strengthening component of a flexibility program. So many people try to improve, don't see much progress and every day, leave the gym and go back to the same desk or lifestyle and the problems start over.

ARE YOUR MUSCLES TIGHT? OR IMBALANCED?
Probably both. If a muscle is tight, think of it as being short --- therefore, the opposite muscle compensates by being long. Or does one muscle get too long, and the opposite compensate by shortening? Maybe both at the same time. Some of us are born this way, but often our lifestyles are important factors. If you sit all day, the muscles that you sit on (glutes and hamstrings) tend to get all stretched out and the hip flexors and quadriceps get all tight. If you work on a computer all day, the muscles in front of your chest and shoulders get tight as the muscles behind get stretched out. The same think can happen from driving and biking. I've written about this before...we call these opposing muscle agonists and antagonists. You'll improve your flexibility if you can identify the tight muscles and stretch them, and identify the weak muscles and strengthen them.

STRETCHING IS IN YOUR HEAD You know that stretching is done to make a muscle longer.. but exactly how do you do that? By pulling it to the maximum possible length? Or by getting your brain to do the work? Actually, its the brain and nervous system that controls the length of your muscles, you can do some damage by pulling to much or in the wrong way. There are numerous effective stretching techniques, all of them rely on stimulate sensors in the muscles to send a signal to the brain, and electrical impulse that says "relax me." Those impulses travel through the nerves and spinal cord, then the brain sends messages back to the muscle fibers telling them to relax. It takes at least 7-10 seconds for this process to initiate, so that guy who you see grabbing the front of his shoe and pulling his knee back for 3 seconds and then running off...he's not stretching. Nor is that person who pulls so hard that they overstretch the ligaments while the muscle doesn't increase in length.




STRENGTH TRAINING CAN IMPROVE FLEXIBILITY Sometimes a movement is difficult because a muscle is tight, but often it is because the opposing muscle is actually too weak and extended. I see this a lot with the inner thigh, biceps, and hips/glutes. In some cases, the opposing muscle is literally asleep, and when you try to perform a movement it barely wakes up and you get that stiff feeling like rigor mortis setting in. You can stretch the tight muscles as much as you want but only see limited improvement, so fight back by strengthening the muscle opposite the one that is tight. Which brings us to another issue...

YOU REALLY DON'T NEED TO STRETCH EVERY MUSCLE The are all kinds of group stretching classes, yoga, etc, which are really nice and have helped many people improve their flexibility. Keep in mind that these classes offer a generic one size fits all set of stretches which may not be ideal for your specific needs. You may actually be stretching muscles that are already all stretched out. This goes for the programs that I've included in the sidebar on the left, they're good programs but generic because I haven't assessed you yet. A physical therapist, massage therapist and some personal trainers can assess you and identify which muscles need stretching and which need strengthening. This is an ongoing process: I often do on the fly stretches during a training session when a client has difficulty performing certain movements.

HERE'S AN EXAMPLE OF A FLEXIBILITY PROGRAM THAT IS WELL TARGETED TO PEOPLE WHO SIT A LOT AND MAY EXPERIENCE FOOT PAIN (PLANTAR FASCITIS) OR KNEE PAIN, POSSIBLY ACL INJURY. It aims to correct postural disortions such as feet that turn out, knock knees, tight hips.

STRETCHING BEFORE EXERCISING...AND AFTER TOO
Depending on your posture, fitness level and goals, some stretching before working out can be beneficial. The goal of this stretching is to relax those tight muscles so that the joints are in proper alignment before working out...because if the joints are in proper alignment you can work the muscles better and reduce risk of injury. Some forms of stretching may cause a short term reduction in the amount of force a muscle can generate, so you should avoid them before your powerlifting competitions or choose other forms of stretching. Other forms of stretching?

THERE'S MORE THAN ONE WAY TO LENGTHEN A MUSCLE Most people are familiar with two types of stretching: static stretching, which involves stretching in a stationery position and holding the stretch for about 30 seconds; and, assisted stretching, which is basically the same except your trainer or someone else helps you do it. There are many other techniques that may work for you, depending on your fitness level, exercise program and goals. I've summarized a few in the sidebar. Periodization, changing your stretch routine at regular intervals, can also be helpful in many cases.

LIKE GIVING YOURSELF A DEEP TISSUE MASSAGE
Myofascial release is a technique for working out knots and adhesions that limit the extensibility of your muscle tissue. Pressure is applied to the knotted area, and after about 30 seconds, the brain sends a signal to the muscle to relax. If you have some persistent tight spots, you can do this yourself using a foam roller. They're available in the gyms, and if you'd like one for home you can order one online for about 20 bucks. The most common areas that benefit from the attention with the foam roller are the calves, IT Band and quads, but you can actually use them in almost any part of your body. I've got a program that illustrates how to use the foam roller for many different body parts. Click here to view/download the program and choose those stretches that target your own personal tight areas. Do the foam rolling before your regular stretching routine for maximum benefit. Feel free to let me know if you need some help in learning this technique.

STRETCHING TECHNIQUES AND PROGRAMS

STATIC STRETCHING The most popular form of stretching, where you hold a muscle in a stretched position and gradually allow time for it to extend. Hold for 20-30 seconds, shorter is not effective, longer is not much more effective. ACTIVE ISOLATED STRETCHING is a progression from static stretching, appropriate if you have no postural distortions. These stretches typically are performed in 1-2 sets of 5-10 repetitions, each repetition is held for 2-4 seconds. Some require assistance, be very careful with these, I dont recommend having someone who is not trained assist you with them. SAMPLE AI STRETCHES

DYNAMIC STRETCHING is for the fit, and is actually more like exercise than a stretch, and includes lunges, pushups with rotation, walking sideways with a resistance band. PNF (AKA Neuromuscular or Contract Relax) STRETCHING PNF means Proprioceptive Neuromuscular Facilitation, and it basically tricks the brain into lengthening a muscle. A trained professional will alternate between stretching your muscle and having you resist against the stretch. Again, many require assistance and I do not recommend having someone who is not trained assist you. SAMPLE PNF STRETCHES

MYOFASCIAL RELEASE is a technique for working out knots and adhesions that limit ability of your muscles to fully extend. Pressure is applied to the knotted area, and after about 30 seconds, the brain sends a signal to the muscle to relax. SAMPLE SMR STRETCHES

Posture and Movement Assessments

I have a confession to make. From the minute I first see you, I am watching your posture and the way that you move and looking for way to improve you. Are your feet turned out? Do your shoulders round? Or are they elevated? Is your head forward? Does your back arch? Do your knees move in our out? If you answer yes to one or more of these questions, you have muscular or structural imbalances that need to be addressed in your exercise program. In many cases, certain exercises should be avoided to minimize risk of injury, and other exercises should be included to help correct the imbalance. For example, someone with rounded shoulders should avoid overhead shoulder exercises and strengthen the muscles that pull the shoulders back.

Posture can be addressed statically, basically in a stationary position, and dynamically, while moving. In addition to casual observations of movement, several assessments allow us to do a more focused evaluation. Here are two of the most common:

Overhead Squat Assessment: This consists of a squat with arms held above the head. Here, I'm looking for whether the heels lift, feet turn out, knees move in/out, low back arches or rounds, or the body leans forward.

Single Leg Squat Assessment: In the single leg squat assessment, look for whether the feel flatten, knees move in or out, or the hip shifts. These observations indicate imbalances in the calves, thigh muscles, back, core and shoulders that should be addressed in training.

Core Training and Stablility

There are 29 core muscles that work together to keep the body stable as it generates force, absorbs force, changes direction and moves in multiple different planes of motion. An effective functional exercise program trains your core to do all of this. Rather than training in isolation, we integrate core training into many exercises for other body parts. Ultimately, a core that is stronger while performing movements can improve your overall performance and strength and reduce risk of injury.

If your core training program consists mainly of crunches, leg extensions and back extensions, you're working in only one plane and risk overtraining your rectus abdominus. That's the "6 pack muscle" and yes, you can overtrain it to the extent that it increases the risk of injury - and in a way that will surprise you: A tight rectus abdominus pulls the pectorals forward, tight pectorals pull on the shoulders causing them to rotate in, rotator cuff muscles cannot function effectively and are at risk of injury. Running? By pulling on the chest muscles and moving the shoulders and head forward, an overtrained rectus abdominus can reduce your oxygen intake. Exercises that strengthen the deep inner abdominals, and exercises that incorporate core stabilization with other movements, are an essential component.

Public enemy number 1 is the chair, followed closely by the bench. If you spend a large part of your day sitting, it's a good idea to not to sit or lie down through your entire workout every time you train. Chairs and benches do the work of stabilizing your core as you perform the exercises.

Flexibility

Muscles need to be in proper balance to work together optimally. Our posture and movement assessments will tell us which appear to be too active or short and which appear to be underactive or extended. We need to stretch the short muscles and strengthen or activate those that are long or extended. Stretching and strengthening go hand in hand to achieve flexibility; the genera rule is that when a muscle is tight the opposite muscle is extended.

Here's an easy way to think about this: those muscles that you sit on all day long, your glutes, are probably asleep; the opposite muscles, hip flexors, are flexed all day long and remain short. The hip flexors can get so tight that they inhibit the glute. So stretch the hip flexors, strengthen the glutes, try not to overdo it on exercises that flex your hips... and you are on your way.

Do the same type of assessment and programming for other area of your body.

Advanced Functional/Core Mini Workout

The following are some selected exercises that some of my advanced clients are doing...you might not be ready for them right now but with consistent effort can work towards them. Feel free to ask me to demonstrate them if you don't know what they are:

Tube Walking (Hip Abduction with Band)
Reverse fly with Chest on Stability Ball
Single Leg Deadlift into PNF Pattern (drawing sword)
Single Arm Cable Chest Press/Lunge/Step to balance on One Leg
Single Arm Cable Row/Reverse Lunge/Step to Balance on One Leg
Lateral Lunge/Balance on one Leg/Biceps Curl
Single Arm Cable Triceps Pushdown Kneeling on Bosu Ball
Single Leg Box Jumps (Plyometrics)

We're generally working in a range of 2 sets of 12-15 repetitions. At the beginner and intermediate level, you might start with a standing cable chest press, progress to one leg chest press, then lunging chest press and so on, until you are ready to do the more advanced version of the exercises. One of my most advanced clients had never exercised until about 2 years ago and can do all of these exercises.

BODY FAT: Define it. Measure it. Lose it.

Think of Body Fat as Your Body's Way of Storing Extra Energy (Calories) and Protecting Itself

The scientific term for fat is adipose tissue, your body stores extra energy in the form of fat cells in the adipose tissue.

MYTH: When you exercise your body turns fat into muscle, when you stop exercising, it turns back to fat.

FACT: Fat and Muscle are separate and distinct. When you exercise you may lose fat and gain muscle, and when you stop you may lose muscle and gain fat. They don't transform into eachother.

Some of your body fat is called essential fat because it provides insulation and protects vital organs. Men need at least 2-4% and women need 10-12%. The remainder is called storage fat, and that's what send many of you to the gym. Body fat tends to increase with age.

Body Fat: Let's Not Get Carried Away with the Measurements!

Body Builders and certain competitive athletes may need to obsess about their % body fat, but most of us just need a simple reliable measurement of progress. There are more than a dozen different techniques for estimating body fat, including infrared and x-ray techniques, and one that involves drinking a radioactive isotope . Keep in mind that any approach gives you an estimate based on various measurements and mathematical formulas, you can't directly measure the fat like you can with weight and height. You would have to go through the inconvenience and mess of removing all the fat from the body, weighing it and replacing it to do that. It is best to look at the body fat measurement over time to see changes, and to have it performed by the same competent person using the same equipment. All of the methods have strengths and weaknesses, and research has been conducted to validate them. Here is a recap of the measurement methods:

Hydrostatic Testing - Immersion in a tank of water and measuring displacement is accurate within about 2% for most people. Adjustments by race are made, since African Americans tend to have denser bones while Asians have lighter bones. Air Displacement Plethysmography (The Bod Pod) is a similar but uses air displacement instead of water.
Skin Fold/Caliper Testing - Results are accurate within +/-3.5% for 90% of the population. Results for the other 10% can be off by much more. Variation by tester can be a big factor, so have the same person take the measurements and look for a trend in the results. This technique tends to overestimate body fat for lean individuals and underestimate for obese. Caliper testing needs to be done slowly, carefully and precisely, usually measurements are taken at least three times and averaged for a result.
Bioelectric Impedance - Results are accurate within +/-3% for 82% of the population, and can be off by up to 20% or more for the remaining 18%. Results are inaccurate for small changes and can be affected by hydration, skin temperature, exercise within 12 hours prior, alcohol within 48 hours, food within 4 hours, bladder and bowel content. A body scale once estimated me at 38%, almost 3x the measurement obtained from calipers around the same time.
Circumference Testing - using a few simple measurements, results are accurate within +/-5% for 86% of the population. (There is an online tester available at bodyfat.caryraffle.com, it measured me at almost the same as the calipers and is very easy to use so that you can track your results.)
Ask me - I can usually estimate someone's body fat within a couple of percent, not much less accurate than some of these techniques and a whole lot easier. (Be forewarned, you may have to show me your bare midriff!). If you get a body fat estimate that doesn't make sense - maybe from one of those diet supplement people who set up tables on the streets or at the mall - feel free to contact me for a second opinion.

Losing Body Fat

There are only 2 proven ways to lose body fat: Burn more calories than you consume or consume fewer calories than you burn. Most of use a combination of both - exercise and watching our diets. What about watching carbs? Sure, if you load up on empty calories your body may crave more nutrition and you'll end up eating more, but protein shakes are also loaded with calories that you may not need. I've got some tips, by no means a complete list but just my personal top 10:

Cary's Top 10 Fat Burning Tips
1. Eat a good breakfast. Numerous studies have shown that people who eat breakfast do a better job losing weight and keeping it off. Breakfast skippers tend to make up lost calories later in the day. They don't have the energy to work out as hard, and the body doesn't produce the enzymes need to burn fat during their workout. One theory is that if you workout hard on an empty stomach, the body goes into "survival mode" - sparing fat and burning muscle protein for energy.
2. Use a combination of cardiovascular and strength training activities. Both burn calories while you are working out. Strength training has the added advantage of building muscle mass so that your metabolism increases - so you burn more calories at rest. Start with a cardio warm up, but avoid long cardio sessions before your strength training if you want to burn fat. You want as much energy as possible available for the strength training session. (If you're already lean and training for a marathon, you can skip this advice). Exercise at least 150 minutes er week, more to make real changes in body composition.
3. Work in the "cardio training zone" and you'll burn more fat than in the "fat burning zone." The fat burning zone is a myth: you may get a higher percentage of calories but the total calories burned is lower. You actually burn the highest percentage of calories while sleeping, not exactly a fat burning activity. The cardio zone begins at about 70% of your maximum heart rate. People who aren't on medication can use 220-age to get their maximum hear rate. (In my fitness orientations, we use a different formula that is more personalized.)
4. Interval training for your cardio activities can increase your calorie burn for several hours after you are done exercising. This is recommended for those of you who have already established an aerobic base. Try alternating between 65%-75% of your maximum heart rate for 2 minute intervals.
5. Circuit Training for your strength activities keeps the calories burning - The idea is to keep your heart rate up by eliminating the rest in between sets. Most of my workouts are organized in compound sets, working opposite body parts so that while one side works the other side rests. You may need to rethink or reorganize your traditional split routines. Just be sure to rest each muscle group for 48 hours in between workouts.
6. Gear your strength training to building lean muscle and burning fat. Target the large muscle groups, your legs, back and chest muscles burn more calories than arms and shoulders, and the latter get worked along with the big muscles. You should generally be working in the endurance strength training zone, so do 2-3 sets of 12-20 repetitions of the exercises at moderate weight. Exercises that require you to stand and/or stabilize generally burn more calories than seated or lying exercises. Total body exercises (i.e. lunges with chest press/lat pull down/biceps curls) really turn up the heat.


7. Don't rely on fad diets and supplements. Try to make lasting changes in your diet and lifestyle. Be careful of supplements containing large amounts of stimulants like caffeine and guarana, these can increase your heart rate and you may already be consuming caffeine in your coffee or tea. Caffeine in moderation does help burn fat. If you're already getting enough protein in your diet, ship the protein supplement you don't need the extra calories! The American College of Sports Medicine recommends that endurance trained athletes consume 1.2-1.4 grams of protein per kilogram of body weight daily.
8. Periodize, or change your exercise routine, at least every 4-6 weeks. Your body adapts during this period and you will see diminishing returns on the time you invest. You can change the pace and duration of your cardio routine. For strength training, change the sets, repetitions, tempo, try less stable exercises and total body exercises.
9. Avoid Overtraining - Muscles grow while you rest. If you are spending more than an hour 3-4x a week working out and not seeing results, and often feel tired and sore, you may be overtraining. Your body shuts down the muscle building process and stops burning stored fat. Work hard, but also rest.
10. Pay careful attention to posture, aches, pains and injuries. You're in this for the long haul and cannot afford to be sidelined by pain or injury that keeps you from working out. It is important to incorporate corrective exercises into your program - call it "prehab" - and avoid exercises that can exacerbate your problem areas. The most common problems that I see include: a. Feet Turn Out /Knees Turn in - sets you up for foot pain (plantar fascitis), knee or hip pain or injury, back pain; b. Shoulders Roll Inward - sets you up for rotator cuff injury, possible upper spinal injury; c. Arched Back - Sets up disk injury may also indicate predisposition to abdominal herniation. I am happy to meet with you, assess you for these potential issues and discuss appropriate corrective exercises and program modifications.

Free On-Line BODY FAT CALCULATOR

Click here for a quick and easy test that you can do in your home, and track results over time. All you need is a computer that is connected to the internet and a tape measure. For more accuate results, schedule a reading with me using body calipers.

GREAT EXPECTATIONS: Setting Goals that Get Results

by Cary Raffle

We start the New Year with resolutions, plans and great expectations. How many of us will stick to our plans and succeed? Research has shown that we are most effective in achieving our goals when they are clearly defined, measurable, achievable, and are realistic but at the same time represent a little bit of a challenge. It also helps to break your goals up into smaller goals so that can have little successes along the way. How do you know what is realistic and achievable? Read on....

Exercise to Maintain Body Composition and Health - the minimum amount of exercise required to maintain your body composition and health is 150 minutes per week, according to the American College of Sports Medicine. This is usually expressed as 20-30 minutes of exercise at least 5 days per week and preferably every day. To avoid risk of injury, ACSM recommends moderate intensity exercise for those not training for athletic competition.

Be careful not to overdo it. Working the same muscles day after day is counterproductive, especially in strength training. You actually damage muscle fibers when you exercise, and they need at least 48 hours to repair and recover. Muscles grow during this rest period, not when you are working them. So give each muscle group time to recover in between workouts.

Losing Weight - For safe and lasting weight loss, plan on losing between 1-2 pounds per week, according to ACSM and the American Dietary Association. Faster weight loss may be unhealthy and you run the risk of yo-yoing, experiencing rapid drops and quickly gaining. Instead of fad diets, focus on making long-term lifestyle changes.

Maintain a calorie deficit - calories taken in minus calories burned - of about 500 - 1000 per day, you can eat less or workout more or do both. Remember that as you lose weight, your calorie needs also drops. See me to estimate your calorie needs, or visit www.mypyramid.gov for more comprehensive tools. However, if you are beginning an exercise program, make sure that you don't reduce the calorie intake so much that you don't have energy to work out.

Goal Setting - Weight loss is probably the most frequent goal, but it isn't necessarily the most effective measure of results or the one that is right for you. Body measurements, clothes size and subjective assessments of how you look and feel and move are often a better indication. Many people who begin a new fitness program will see the shape of their body change and their clothes size decrease without a corresponding weight loss. This can happen because muscle weighs more than fat. So when you increase your lean body mass (muscle) and decrease your fat, you weight may not go down as much as you expect. Over a longer period of time, you should see the weight loss results. One of my clients was highly deconditioned and cited his greatest accomplishment as being able to reach down and tie his shoes without having to sit down and rest.

Getting Your Workout In - Whether you're joining a gym, running in the park, or walking at the mall, nothing is going to happen if you don't actually get your workouts in. Most successful people start by scheduling their workout appointments, just like any other important meeting. Put it right into your calendar! It may help to attend regularly scheduled classes, meet a reliable friend, or have an appointment with a trainer. I've had many clients who wouldn't make it at all without their training appointment, or who would cancel because they weren't in the mood if not for the 24-hour cancellation fee.

Muscle Growth (Hypertrophy or 'Getting Big") - It takes more than 16 exercise sessions over the course of several weeks to see an increase in muscle size, according to the National Strength and Conditioning Association. However, increasing the size of the muscle does not necessarily increase the strength or lifting capacity of the muscle. Increased strength and increased size are two distinct and different muscle adaptations, and you need to train differently for each.

Plateauing - Expect your strength training to plateau after about 4-6 weeks. At this point, you experience diminished return from your program as you continue doing similar exercises and a similar range of sets, repetitions, time under tension and stability. We call this the SAID principle (Specific Adaptation to Imposed Demand). Progression requires changing one of more of the variables in your program on a regular, pre-planned basis. It is not only about increasing the weight. Progression can also apply to your cardio training and diet, in some circumstances. I wrote about progression last year. You can sample a few general programs from past newsletters by clicking the links below, or meet with me to develop a program specific to your current fitness level and goals.

Program 1 - XpressLine
Program 2 - Introductory Strength Training
Program 3 - Unstable Exercises (incorporates Core Training)
Program 4 - Advanced Unstable Exercises (unilateral workout) Running the Marathon in 2009 - Start now and many of you can do it! If you've been running at least 2-3 hours a week for more than a year, you've got a pretty good base to start from. Let's set a realistic goal first - for most of you, that would be completing the training and the first marathon without an injury. You can find several alternate programs for marathon training at the ING NYC Marathon website (click here). You'll be increasing to about 50 miles of running a week at the peak of your training. It is a good idea to get assessed for any muscle imbalances and postural distortions, so that you can incorporate corrective exercises and stretching into your program. Exercises to strengthen your core and complement the running program will also help. Risk Factors - According to the International Health and Racquet Sports Association, about half of all new gym members experience an injury during their first 6 months of membership. This often leads them to abandon their memberships, fitness programs and goals. The National Academy of Sports Medicine recommends that all fitness programs begin with an assessment, identification of risk factors, and a corrective phase of training to reduce the chance of injury. Post Rehabilitation - If you've had an injury that required physical therapy, you may have some additional risk factors. The National Strength and Conditioning Association recommends that you continue to incorporate the rehab exercises into your training program.

URBAN LEGENDS: Two of the Great Myths of Fitness

"No Pain, No Gain" - Pain, especially that lingering sensation that you feel for days, is not necessarily the sign of a great workout. It is actually a sign that your body is adapting to new stimulus. If you continue with a similar exercise program at similar intensity, the soreness shouldn't return. You can minimize the soreness by starting light and gradually working into new routines. To read more about this subject, click here for an article from the American Council on Exercise.

"The Fat Burning Zone" - The idea here is that you burn a higher percentage of calories from stored fat in the fat burning zone compared to the cardio zone. True, but you burn more total calories in the cardio zone - think of it as getting a smaller piece of a much bigger pie. You actually get about 100% of your calories from stored fat when you are sleeping, but the total calories burned is very low. Focus on total calories, once you've established an aerobic base, and train in the cardio zone for best results reducing weight and burning fat. To read more about this subject, click here for an article from the American Council on Exercise.

The BRAIN TRAIN: Unilateral Workout

There are several good reasons to work one side of your body at a time, this month the focus in on training your brain - actually your neuromuscular system - through unilateral exercises.

Here's an interesting fact: numerous scientific studies have shown that working one side of the body can actually improve your strength on the opposite side. How is this possible? Because the major component of what we call "strength" doesn't happen in the muscles, it happens in the brain and nerve pathways and receptors that connect your brain to your muscles. We actually become stronger by improving the way that the brain "recruits" muscle fibers to do work such as lifting weights and the way the muscles respond to the call. Think of your body as a symphony. The brain is the conductor, the nerve pathways are his hands and batons, the musicians are the receptors in the muscles, and their instruments are the individual muscle fibers. Train them to work together and you'll make beautiful music.

What are some of the benefits of unilateral exercises? Most of you probably use them to balance your muscles. You feel you've got a weaker side, or maybe one side is slightly smaller than the other. That's only the beginning. Unilateral exercises can help improve core strength, and improve your overall strength by improving "neuromuscular efficiency." It's all in the way that you approach it.

Let's take a simple exercise like a single arm triceps push down with the cables. You'll often see someone doing this exercise leaning into the machine and putting their whole body into moving the handle from point a to point b. Instead, stand back, draw your abdominals and glutes in, bend the knees slightly, and maintain perfect posture throughout the movement. (Remember, glutes are core muscles). Now you've got those core muscles working to stabilize you - and not just in one direction. You'll feel the sideways pull as your obliques resist the weight imbalance. When doing single side exercises, lower the weight so that you can maintain perfect form and posture.

It is easy to start a unilateral program, you can even do it on ExpressLine. For added challenge, you can decrease the stability of unilateral exercises by standing on one leg, or use balls or balance boards. As you do these, you'll begin to understand how this is a learning process for your body, like loading a computer program into memory. Some of my clients and I began playing with unilateral exercises standing on one leg on a bosu ball - you may not want to think about that. They were incredibly hard at first, yet within a week or two, our brains had adjusted and they were surprisingly easy.

Will unilateral exercises make you smarter? Maybe not, but they're a smart addition to your program. Try the unilateral exercise program and 14 others at trainercary.com.