Traps... Coat hangers

Who doesn't love it when your T-shirt is snug to your traps and shoulders and loose at the mid section. I know I love it!!!

It's an awesome feeling to fill out and shirt that a few years ago was a laughable night gown.

If your not here yet, then let's get you there!

Hit your body hard and hit it for results.

1. Dumbbell seated shrugs 12x8x6 pyramid starting at 60%max. Keep it clean. Up...Down...

2. Barbell standing upright row 8x8x8x8. At 70%max.

3. Dumbbell standing upright row 30x30x30. At 40% max.

2- Week routine

A- cups...to...DD

Ladies love guys with big chest and guys do what ladies love. Enough said!

Are you ready to change that flat chest into something a bit more masculine. Ladies aren't the only one's with DD.

Try out these 3 chest exercises to add size, width, and definition to your pectorals.

1. Wide grip flat Barbell bench press 12x8x6x30 pyramid starting at 50% max. Drop set 30 reps at 40% Max with assistance.

2. Dumbbell incline chest press 8x8x8x8 use 80-90%Max.

3. Dumbbell flat bench fly 8x8x30x30. Start first 2 sets at 70% max with assistance. Blast your last 2 sets.

Hurt shoulder... Strengthen and recuperate your ROTATOR CUFF

The rotator cuff is a socket like ball made up of muscles and tendons. The function of the cuff is to primarily stabilize the shoulder. It is made up of four main muscle groups: supraspinatus, infraspinatus, subscapularis, and the teres minor.
Injuring any one of these muscles can cause tremendous pain and a loss of motion to the shoulder.

It is critical that when exercising the rotator cuff the individual does not use too much weight, the resistance is not the emphasis.

Perform 2-3 times a week

Preventive exercises:

• Rotator cuff push out w/resistance band 3x15
• Stand up straight and keep your elbow tuck into your side as if initiating a triceps extension. Attached the rotator away from the body so that your hand is having to push out against the resistance. 
• Rotator cuff push in w/resistance band 3x15
• Same as explained above with the modification of pulling in.

• Laying external rotation w/dumbbell 3x15
• Lay on a bench face down with your arm hanging off. Lift your elbow so that it is parallel with your shoulder and 90 degrees with your hand. Using a light dumbbell keep your elbow stationary while bending your hand up until it is parellel with your shoulder. 

• Rotator cuff internal rotation w/dumbbell 3x15
• While sitting on a bench lift the right leg up so that your knee is bent and your foot is down. Place your right elbow on your right inner thigh in a 90 degree angle. Using a light dumbbell slow drop your hand until it is parallel with your elbow, then raise it back up.

Build a solid foundation

We all have that one or two days a week that we do NOT know what to exercise. Its physical nerve raking. It doesn't matter if your routine is split body or opposites, you can always through in a foundation routine at least once a week.
The benefit of a foundation workout is focused on hitting those muscle groups that we tend ignore and to promote a well balance body.

Try out this routine once a week and notice how your body will make those small but significant changes. You will also take note that after performing this routine your normal exercises such as the squat and bench press will have an increase in percentage and repetitions.

• Rotator cuff band external rotation 3x15
• 1min break
• Rotator cuff band internal rotation 3x15
• 1min break
• Snatch 20x15x12 - start at 40%Max - 50 - 60%
• 2min break
• Stiff legged dead lift 4x10
• 2min break
• Single arm dumbbell swing 2x20 - each arm
• Done

crazy fever - circuit training

Everyone is always talking about circuit training & cross fit. Same thing - Different name.
Multiple exercises back to back for the insane and specially for those who want QUICK results.

Try out this crazy routine:
10 cycles - end with 2min break

60 jumping jacks
20 power jump squats
60 butt kicks
20 burpees
60 high knees in place
20 walking push ups
60 stationary lunges
20 split jumps

I want to just be tone...

Client after client with the same question. All they want is to be tone.

Is this your goal...?

Toning the body requires a complete dynamic combination of cardiovascular and resistance training. With higher emphasis being placed on the intensity of the cardiovascular training and the grade output of the resistance training.

What the does that exactly mean.... So that 99% of the population can understand it.

Train hard and fast on the treadmill and take small breaks with your weights. BAM! DONE DEAL

FALL is around the corner and so are PUMPKINS Protein Bars

Pumpkin Protein Bars...WHAT???

 If your like me and your favorite time of the year has your yard covered in leafs and pumpkins on your porch, then these pumpkin protein bars are for you.

Ingredients:

•  2oz apple sauce
• 2tsp ground cinnamon
• 1.5tsp ground ginger
• 1/2 tsp ground cloves
• 1/4cup brown sugar
• 1.5tsp baking powder
• 1tsp baking soda
• 3/4tsp salt
• 2.5tsp vanilla extract
• 4 egg whites
• 3servings of vanilla protein powder
• 15oz can of raw pumpkin
• 2.5cups of oat flour

Directions:

• Preheat oven 350 degrees
• use non stick pan or spray pan
• combine ingredients and bake for 30-35min 
• cut into desired amount

Cardio and Legs

Build a lean and tone body by combining your cardiovascular routine with your leg day. This to some might sound brutal! I know Legs are a B!!!! but... wouldn't it seem wise to train your legs on the same day as cardio-training. This would help relax your muscles and keep them from tightening.

• Treadmill 10min walk
• Treadmill 10min Jog
• Stairmaster 10min slow
• Stairmaster 10min medium 
• Dumbbell Squat 4x12 @50%Max
• 1min break
• Leg Press 3x30 @40%Max
• 1min break
• Body weight walking lunges 3x1min
• 1min break
• Body weight jump squats 5x20sec
• 1min break
• DONE

EARN THE BODY YOU NEED!!!

2 Moves that Build a solid back

Men desire to protect and look "threatening" to other men. Having a big spread back can boost your ego and fend of prey!

Toss out your old back routine for one that works!

• Wide stance pull-ups (5x8)
• (widen your grip by 2inches on both side) you will be able to do about half number you usually do with a regular stance, but you get twice the benefit.

• Reverse grip pull-down (12x8x6x4)
• Squeeze your lats as tightly as possible while going down and on the way up allow your lats and rear deltoids to be fully extended as high as possible.

I HATE the hamster wheel

If your like a million other people out there who HATE the treadmill, elliptical, bicycle, and the most evil machine ever = Stair Master. You have another option. :)


Pick 5 exercises.
30-60sec each.
Add them together.
Take a 2min break
Repeat 5 Times
Feel the rush.
Cardiovascular training in the making.

YOU HAVE OPTIONS:

You DO NOT NEED treadmills, elliptical, bicycles, and/or stair masters to bring about cardiovascular results. There is another option to attaining a healthier cardiovascular and pulmonary system.

5 exercises:

1. 30sec Jump Squat
2. 30sec Push-ups
3. 30sec Mountain Climmer
4. 30sec Walking lunges
5. 30sec Jumping Jacks

Feel the rush.
Feel your heart rate go from comfort zone to off the roof.

Don't Tell Anyone

What is he doing to get abs like that? This is often a question you replay in your mind continuously to figure out what your doing wrong...
I'll be the first, second and the last to tell you that abs are made out of repetitions and low volume training. Think about you... you breath all day long, thus your diaphragm (muscles) are being constricted and relaxed all day long (24-7). Based on this theory we should obviously understand that simple 2-3 sets of 8-12 repetitions will not bring rapid and effective results.


It seems like a no BRAINIER to treat your abdominal muscles with high repetitions and low volume training.

High repetition: I'm thinking about 2-3sets of 30-50 repetitions. You want to shoot for repetition numbers that feel beyond the "burning" sensation.

Low Volume: Hit your abs hard. Hit them like your hitting your legs during squats or your chest during benching. 4-5 sets of 2-8 repetitions.

Perform this routine three times a week with one day of rest.

• Standard Crunch body weight 3x50 (30sec breaks)
• 1min break
• Russian Twist Pyramid 3x (30-40-50)
• 1min break
• Standard Crunch Pyramid (start with 50%Max weight - increase 60-70-80%)
• 1min break
• Toe Touches (start with 50%Max weight - increase 60-70-80%)
• 1min break
• Reverse Crunch 3x50
• 1min break
• Bicycles 3x50

New kid on the block

If this your first time opening the doors to fitness and a healthy lifestyle please do so with caution. One of the worst mistakes new comers make is going to hard in the paint!. This causes one to basically hate exercising and never want to come back. Reason being: their first experience was plain awful or humiliating. Whatever the case, exercising for new comers should be a baby step process.

Start your session with a Warm-Up
This should include stretching and low impact movement. Warm ups can last 5-8 min and work towards increasing heart rate, body temperature, and blood pooling towards working muscles.
Ex. Stretching, walking & cycling

Training style
First timers should pick two opposing body parts and work on those for that day.
Ex. Chest and back (push vs pull)
1-3 sets
8-12 repetitions
Rest 30-60 seconds

Cool Down
Decrease heart rate and blood flow to working muscles at a steady rate to prevent rapid blood pooling.
Ex. Transition from running to jogging to walking

Treadmill fun

Grab your running shoes, a water bottle and put some band aids over your nipples. It's cardio time on the treadmill.

30min total time
400kcal total calories

Start with a 5min jog at comfort zone
30sec max sprint
1min comfort jog
1:30min walk
Continue interval until you have reached 30min.

Eating for RESULTS

What should I eat?
Can I eat this or that?
Why can't I eat cookies?
Can I eat after 7 or 8pm?
How many meals should I eat each day?

Eating right can be a BITCH!!! It's hard because it's a lifestyle. Having to say no to a delicious hamburger with your favorite condiments VS a turkey burger wrapped in lettuce with some mustard.  I'm not going to tell you to wait 2:32min in between each meal and to use less salt or more water. You know this! So me telling you doesn't really change much. I could tell you that I eat right and my abs feel like rocks... But you probably won't listen to that either.

99% of people think that their is some unrealistic secret to achieving the dream body they want. I'll be the first to tell you: I workout like hell and I eat healthy enough to keep my body looking and feeling right.

There are only a few RULES you must go by in order to eat for results. These are rules that I have lived by for over 6 years and that my clients use as well.

• Keep it SIMPLE. I have about three dozen foods that I eat. That is it! The more simple your eating habits are the easier it is to drop that weight and carve out those abs. Healthy cook books are great, but who has the time?... By having your "to go to foods" you'll be on top of your game and most importantly you know what these foods do to YOU.
•  What will this FOOD do to ME??? This should pop into your head every time you eat. Answer it and you'll know if you should eat it or not. 

• Do NOT eat after 8pm... If you do, due to working late or whatever reason. Make sure that what your eating is: SIMPLE. Make it a protein shake with some fruits, a spoon full of peanut butter, a small salad with vinegar, a 4oz turkey burger plain...
• Make it a lifestyle. If you are hating what you eat it will not work. If you are on some fancy diet killing your wallet, it will not work. I don't shop organic okay. Not because of the money issue, but due to my nutritional lifestyle. I did not use organic products in past and I don't want to mix things up by using them now. One small mistake can make or break your diet.
• Cheat days are a MUST. I encourage everyone to have one to two cheat days per week. On these cheat days you are able to simply eat one cookie or go nuts and have a feast of desserts and fatty burgers. ONLY one RULE! During cheat days you must make sure to workout hard and more vigorous then any other days. I make sure to perform to workouts during my cheat days. I usually do a long cardiovascular session in the morning post breakfast and later in the afternoon I do my resistance training with circuit work.

Whats your RECOVERY day look like

I was at the gym over the weekend performing a total body recovery workout. I prefer hitting the entire body when recovering from the previous week due to equal emphasis on all major muscle groups. While exercising a couple came up and told me that I was in really good shape and my exercises looked difficult. I thanked them and said that they too were fit. Then I went on to tell them about my recovery workout and why I was hitting the entire body. They laughed when I mentioned it was a recovery workout. So I gave details on how hitting the entire body at low resistance and low percentage weights stretches out my muscles and allows them to...recuperate at a faster rate. They are not INJURED so I don't need to ice or rest them all day. The couple then asked if I could help them out and train them...Not bad for a recovery day :)

Recovery Routine

• Dumbbell step up shoulder press 3x15 @30%Max
• REST 1min
• Plate Swings 2x30 @30%Max
• REST 1min
• Get ups (initiate while laying on back holding a 10lb weight overhead. Complete the exercise by standing up without dropping the weight overhead). 5x5 w/10lbs
• REST 1min
• Band deep squat shoulder press 2x12 @30%Max
• REST 1min
• Jog 15min @40%Max
• REST 1min
• Row 15min @40%Max 
• REST 1min
• Step ups no weight 5x20 w/1min rest after each set

The Back up Workout

When time is short and you need your body to stay fit, theirs always the "back up workout". This routine is perfect for the awwwww... situation. When you walk into the gym and you suddenly realize you don't know what to exercise or do.

• Start with a 5min walk/jog to get warmed up
• 30 push-ups
• 30 plate standard crunches with 15lbs
• 30 dumbbell jump squats @40%Max
• 30 overhead lunge presses with 10lbs
• REST 2min
• 30 push-ups
• 20 plate standard crunches with 25lbs
• 20 dumbbell jump squats @60%Max
• 20 overhead lunge presses with 15lbs
• REST 2min
• 30 push-ups
• 12 plate standard crunches with 30lbs
  
• 12 dumbbell jump squats @75%Max
• 12 overhead lunge presses with 20lbs
• End with 20min interval session at any cardiovascular machine. Initiate 30%Max=2min, followed by a 90%Max=1min. 

Train for Results on Ellipticals

Ellipticals are designed to hit the entire body, "total gym", one in all. The main problem that people always have is achieving results FAST. Most people can get on these machines for an hour to two, and still have energy to complete their strength training routine. "MOST" people, meaning the average Joe's. This does not add up, an average person should not be able to play on an elliptical for hours and have left over energy.
You are doing it wrong. My motto: Get in and Get out. Simple yet EFFECTIVE!!!

Next time your going to your love machine elliptical, toss out your routine and try out mine.

• 5min warm-up at your cruising pace
• 1min at 70%Max resistance
• 20sec at 90%Max resistance
• 1min at 70%Max resistance
• 20sec at 90%Max resistance
• 5min at 55%Max resistance
• 2min at 60%Max resistance
• 40sec at 80%Max resistance
• 2min at 60%Max resistance
• 40sec at 90%Max resistance
• 5min at 60%Max resistance
• 10min cool down at cruising pace

Quick Meals

Your trying to diet right... But you have no idea where to start. You obviously don't have hours to spend in the kitchen to prepare a large beautiful and healthy meal. I'm also 99% positive you don't want to spend all your money on organics and high end food products guaranteeing miracles.
Breakfast, brunch, lunch, seconds, dinner, and nightcap should be a part of your day. Six small adequate and moderate meals a day should complete your daily nutritional intake. At the least four, breakfast, lunch, dinner are extremely important add the extra meal when you feel you most need it. Some people like eating late due to getting off work late or having late night munchies. Nothing wrong with that, just be smart. If its 11pm and your hungry, DO NOT STOP BY MCDONALDS! Go home grab a banana and slap two tbsp of peanut butter on it. That will keep you full until the morning.
I always tell my clients: "think about how long and how HARD you have to workout for each thing you put in your mouth, then decide if you want to eat it". One bad selection can degrade your entire workout routine for the day or week. It SUCKS, but that's what fatty foods do for YOU.

Here are a few of my favorite quick meals:

• Lettuce wrapped turkey burger or lean burger with 1/2tbsp mustard

• Steamed broccoli with turkey burger

• Rice Cake with 2 tbsp of peanut butter and banana slices on top

Living Healthy Breakfast - MISTAKE

Number #1 mistake most people make is thinking that if they skip breakfast they'll be able to get a head start on their metabolic rate and weight reduction. On the contrary your metabolism will be a slower due to missing your breakfast. 
It is critical to eat a breakfast high in protein and good in carbohydrates so that it will last you until your next meal and/or workout. If you feel rushed in the mornings don't go for the easy pop tart. Try a scoop of all natural peanut butter or a simple protein shake with some added fruits.

Need for Speed

Train for speed and agility. Perform the routine outdoors 3 times a week.
Stay hydrated

5min jog.

Mark out a 40 yard zone. Perform 20 100%Max sprints.

Rest 2min

Mark an uphill 50 yard zone. Perform 20 uphill sprints.

Rest 2min

Burpee sprints for 40 yards. 10 sets

Done!

Oops. I only got 20min to workout

Short on time. Need to get in an out of the gym ASAP.

Perform this routine for 30/20:
30sec exercise
20sec rest

• Barbell Dead lift body weight 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break
• Barbell Dead lift body weight (+5) 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break
• Barbell Dead lift body weight (+10) 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break
• Barbell Dead lift body weight (+15) 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break
• Barbell Dead lift body weight (+20) 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break
• Barbell Dead lift body weight (+25) 30sec
• 20sec Break
• Dumbbell squat to a shoulder press 30sec
• 20sec Break
• Laying weight crunches 30sec
• 20sec Break

Drinking your Food VS Knife and Fork

Many individuals are using protein shakes and nutritional shakes to take place of their meals in order to lose weight. Studies have shown that protein shakes and other nutritional shakes can help to control your hunger sensation. However, protein out of a shaker bottle is NOT the same thing as protein from a grilled 6oz marinated steak. Recent studies have shown that consuming solid food VS liquid food is better for the body in the following way:

• More nutrients absorbed
• Helps with short-term and long-term appetite suppression

Don't forget that shakes are supplements and when you reach your goals, you must return back to the knife and fork routine.

3 Nuts you MUST eat

1. Almonds

• These nuts are top ranked for having large amounts of protein, manganese and defenders against oxidative damage. Almonds consumed on a regular moderate basis have been known to decrease the chances of heart disease. 
• One service size of dry roasted almonds without salt = 5.9g of protein and 169kcal.

2. Walnuts

• Walnuts have been known to decrease total cholesterol as well as LDL (bad cholesterol).  Less than the normal serving will provide you with the needed omega-3 intake per day. Studies have shown walnuts to help with sleep cycle and reduce inflammation due to carrying phytonutrients and antioxidants.

3. Pistachios

• Need energy? Eat pistachios, they provide large amounts of vitamin B6. Pistachios are rich in protein and many other sources such as: iron, manganese, thiamine, and phosphorous. 
• The amount of time it takes to open one and eat it has been known to help reduce appetite. Great tip for weight loss!

All in all: Eat NUTS. 

10min Cardio Mania

1min Jump Squats
30sec Walking Lunges with 15lb plate overhead
30sec Split Jumps
1min REST
15sec Jumping Jacks
45sec Bear Crawl
30sec Burpees
30sec Jump Knee Tuck
1min REST
30sec Burpees
30sec Walking push-ups
1min REST
30sec Lateral Jumps
30sec Butt Kicks with 8lbs overhead
1min Sumo Deep Squats (every 10sec Jump)

Up...Down...Up...Down

Up + Down = RESULTS

Up - 10 Jump Squats
Down - 10 Push-ups
Up - 20 Jumping Jacks
Down - 20 Bicycles
Up - 30 Shadow Boxing jabs
Down - 30 Knee Close Grip Push-ups
Up - 40 Split Jumps
Down - 40 Walking Push-ups

Is Alcohol okay... with weight loss - Can they work together

First and foremost you can't binge drink and expect to have a six pack. My philosophy, alcohol is in MODERATION is good for our bodies. It keeps are arterial blood flow strong and maintains a healthy heart. The biggest problem is: MODERATION. One small slip up and you got one to many calories.



Here is a few common drinks and typical caloric intake. Best choice by far is the 55kcal beer and theirs even a 90kcal beer. Just make sure that you don't over consume!

Drink on your birthday! Not your dogs, cats, next door neighbors, or first day of spring.

Drink	Serving Size	Calories
Red wine	5 oz.	100
White Wine	5 oz.	100
Light beer	12 oz.	55
Regular beer	12 oz.	140
Dark beer	12 oz.	170
Martini	3 oz.	205
Long Island iced tea	8 oz.	400
Gin & Tonic	8 oz.	175
Rum & Soda	8 oz.	180
Margarita	8 oz.	200

FATS

Don't be scared of fats and please do NOT avoid fats! You must distinguish the GOOD from the BAD.

Fats in general take more work to breakdown. When selecting your foods make sure to AVOID saturated fats - and take note that some foods contain a combination of saturated and unsaturated fats. You must be fully aware of what your putting into your body.
High proportion foods with saturated fat (animal fats):

• cream cheese
• cheese
• butter
• lard
• fatty meats

Vegetables:

• coconut oil
• palm kernel oil

When selecting your FATS try to be health conscious. Here is a list of healthy fats:

• Olive oil
• Avocado
• Peanut Butter
• Almonds

Krazy Kardio

Take 1min break after each 4th minute cycle

4min

• 30sec Burpees
• 1min Jumping Jacks
• 30sec Mountain Climmers
• 1min Jump Squats

4min

• 20sec Walking Push ups
• 20sec Bicycles
• 20sec Reverse Crunch
• 1min Jump Jack Squats
• 30sec High Knees in place
• 30sec Clock Lunges
• 1min Shadow Boxing

4min

• 1min Walking Lunges
• 20sec Push-ups
• 20sec Russian Twist
• 20sec Toe Touches
• 30sec Stationary Butt Kicks
• 30sec High Knees
• 30sec Jumping Split Lunges
• 30sec Scissor Abs

ENOUGH SAID!!!

Eliminate Chub Rub...

Chub Rub... What is it???

This is that stubborn fat in between your legs. You most notice it when walking due to the burning and itching feeling caused by the constant irritation. Whether you have a large or a small amount of it, you want it gone!

Perform this routine M-F post waking up.

• Wide stance stationary squats 60sec
• Stationary front and reverse lunges 30sec/leg
• Close stance 45degree jump squat 60sec
• Jumping Jacks Legs only 45sec
• One legged stiff dead lift 30sec/leg

Get Rid of your Wings... AKA that horrible flabby area you call your Triceps

Women can't stand how their Triceps are like black holes for fat. Its as if all of their food is accumulated in their Triceps causing a flabby wing like affect. I've had numerous female clients come to me and directly say "I want these gone".
Yours too can be eliminated with hard work!

Perform these routine each one time a week and watch your arms not only lean out but tone at the same time. We are not building massive Triceps so please don't worry about that. We are going for a nice elegant yet defined look to your arms.

Routine 1:

• Triceps Chair Dips 30x30x30
• Isolated Dumbbell Skull Crushers 12x8x6 (start @40%Max)
• Seated Overhead Extensions 12x8x6 (start @40%Max) 
• Seated Overhead Extensions 30x30 (burnout from previous routine - use light weight)

  Routine 2:

• Knee close grip push-ups 3xMax (only go down half way - judge the distance by the feel of your Triceps)
• Band Standing Kick Backs 3x30sec (while standing perform the kick back motion for 30sec total)
• Laying Medicine ball toss 3x45sec (while laying on your back use a medicine ball that you can toss up at 50% difficulty continuously).
• Laying Barbell Skull Crushers 30x30x30 (lay on your back and perform skull crushers with a slight modification. Instead of going to the forehead bring the bar to the back of the head).

Triceps for MEN - Update your Arms

Guys love having big cut arms and a Triceps that looks like a horse shoe. After this workout routine you'll be able to barely squeeze your arms into your shirt :)



I'm going to teach boys how to build men Triceps


Perform each routine once a week (ideally with three days in between)

Routine A:

• Barbell Laying Skull Crusher 12x8x6
• Seated Overhead Extension 8x6x4
• Cable V-Grip Extension  12x8x6
• Dumbbell Laying Skull Crusher 30x20x15

Routine B:

• Close Grip Bench Press 20x15x12x8
• Cable V-Grip Extension 30x30x30
• Dumbbell Kick Backs 30x20x15

How to boost your squat by 40lbs in 3 weeks

Squats can be a Bi!!!. The morning after a leg routine feels like someone stabbed you all over your legs and all you want to do is sit still until the pain goes away. Legs are also a beauty, they supply us with the largest muscle groups and increase our testosterone production more than any other muscle group.
The workout you are about to perform is insane. I came up with it a few years back when I met a Russian Olympic weight lifter. He taught me his method of squatting and I mixed it with some of my personal experiences. The routine is meant for squatting only, if you would like to continue your other exercises its up to you. It is a must that you perform the squats first before depleting yourself of your muscly glycogen storage (food in your muscles storage)

The routine has the user squatting 4 times for 3 weeks (back squats normal form 90degrees). Make SURE to stretch constantly and always before and after the routine.

Take 2min breaks in between each set.
Always warm-up before 1st set - spotter recommended


Week 1

• Monday 90%Max (10x4)
• Wednesday 85%Max (8x5)
• Thursday 70%Max (7x6)
• Saturday 50%Max (5x30)

Week 2

• Monday 95%Max (10x4)
• Wednesday 90%Max (8x4)
• Thursday 80%Max (7x7)
• Saturday 55%Max (5x30)

Week 3

• Monday 95%Max (10x5)
• Wednesday 90%Max (8x6)
• Thursday 85%Max (8x6)
• Saturday 60%Max (5x30)

  Take a few days off post your last workout and then perform your Max again. 

Choosing Outdoor Running Vs. Treadmill Running

Running on the treadmill should be saved for conditions such as snow, rain, or if its too hot/cold outside. During the warm spring and summer months one should enjoy the beautiful weather and great conditions of running outdoors.

• Running outside vs inside gives the user wind resistance, which can play its toll on the body. The larger the wind resistance the more work (exercise) the body has to put out to maintain consistency.
• Treadmill running has one terrain, whereas outdoors the ground is constantly changing its slopes and edges. One can never become accustomed to the terrain of outdoor running, thus our bodies are always having to work HARDER.
• Positive factor of the treadmill is that it helps one maintain proper running form due to being contained within the treadmill.
• The treadmill also allows the user to make quick and drastic changes to their workout at the ease of button. This could play out to be a positive factor to some users.

Whether you like the treadmill or the outdoor terrain, keep running! Enjoy what both sides have to offer and become a better well rounded runner.

Calfs... How do I get them

It seems like we do very little thing possible to add inches to our CALF'S an yet nothing seems to work. The calf is made up of two major muscle groups, the soleus and gastrocnemius. These are muscle groups which we used every day by walking, standing, jumping, climbing, and many more activities. Due to our bodies using the calf muscle so often it has become an adaptation, thus to increase its muscle mass we MUST perform more than standard!


Try out this routine M-W-F-S
Four days a week in order to cause vast strain on the muscle groups.

M-F

• Seated Calf Raise 8x6x4x4 (start @60%Max-70-80-85%)
• Standing Calf Raise 8x6x4x4  (start @60%Max-70-80-85%)
• Dumbbell Step Ups 8x8x 6 (start @60%Max-70-80-85%) when moving up and down place emphasis on initiating the movement on your toes.
• Barbell Stiff Legged Dead Lift 8x8x6x4 (start @70%Max-70-80-85%) make sure to keep toes up and start the in the upward position - continue down until you've stretched the calf.

W-S

• Barbell Stiff Legged Dead Lift 30x30x30x20 (start @40%Max-40-40-55%) make sure to keep toes up and start the in the upward position - continue down until you've stretched the calf.
• Stiff Legged Jump - 3x30sec (jump up while knees are locked and emphasis is on the calf)
• Free Weight Ledge 4x30 (complete each set with equal emphasis on stretching that calf in the down phase and contracting it on the up phases).

You know that spot right under your ASS that you HATE!

The flabby and fat infested area right under your ASS that you feel never goes away or gets better. When you wear jeans it seems like you have two butts...You have probably tried running, squats and lunges. All your efforts seem to go to waste!
The funny thing is probably performing the right exercises, its just that your not using the modified form.

Try out this routine it is specific for the area:
Take a 30sec break after each set

• Barbell straight leg dead lift 3x20 @ 40%Max  (make sure your knees are locked and your toes are always pointing up with heels down)
• 1min break
• Sumo Squats 15x12x10x8 (pyramid starting at 40%-50-60-70%Max) -- Very wide stance --sumo style--Hold weight with power grip
• 1:30min break
• Incline lunge 3x20 @40%Max -- use an incline roughly 2-4in below knee
• 1min break
• Reverse lunge 1min continuous (2sets)
• 1min break
• Step ups (higher than knee level) 1min continuous (2sets)

Travel Smart and Stay on Top of Your GAME

When traveling we often wish we had our home gym set or our gym to go to. AND YES we tell ourselves "I would workout but there isn't a gym near here" or "I don't like the gym in the hotel, they don't have enough weights or equipment for me". Then when we get back from traveling we have a harder time getting back into our routine. Our bodies have been lazy and off set. It is critical to understand that when traveling you don't have to perform the same high intensity and/or impact exercises you would regularly do. What you must do however is exercise and make sure your body remains tone and in routine. Routine is Lifestyle!


Here is a list of what to take with you when traveling

1. 2 sets of Dumbbells one light and one heavy
2. 1 resistance band
3. Running Shoes
4. Swimming outfit (just in case you have a pool/beach)
5. Bicycle (if able)
6. Water bottle
7. Music Device (if your the type to need something to jam to)
8. Working outfit (socks, bottoms and tops)
9. Workout DVD (if your into that. I love yoga ones)
10. Will Power

10min a Day Keeps Fat Away

If you don't have time... and time isn't your friend. Try performing 10min. of high intensity training 4 times a day. In all honesty the 10min workout will SUCK! it'll be PAINFUL... BUT WORTH IT. 
I know that 99% of people out there would rather workout for 10min. then have to do half an hour to an hour workout. 

Try out this total body routine.

• 1min Shadow boxing (2:1) combination-- jab jab strike/hook
• 30sec Jump Rope (if you don't have one perform shadow jump ropes ie. jump as if you had a rope)
• 30sec Dumbbell hammer curl to a shoulder press (using 40%Max)
• 1min Burpees with Dumbbell press at the end ( after completing the burpee, grab a dumbbell and press it - then put it down and do another burpee...)
• Break 1min (Doesn't count towards total time)
• 30sec split jumps (get in a lunge stance and jump switching feet per/jump)
• 1 Jumping Jacks
• 30sec standard push-ups
• 30sec bicycle crunch
• 30sec reverse crunch
• Break 1min (Doesn't count towards total time)
• 1min Dumbbell deep squat to a front shoulder press (using 40%Max)
• 1min Jump Jack Squats (perform jumping jacks in a low squat position)
• 30sec Russian Twist with light 5-10 lb weight
• 30sec Toe Touches with moderate weight
• 1min Jump Squats

Protein protein protein... What's your lunch

I'm having some left over grilled chopped chicken. With lemon pepper seasoning. Yum.
Low fat!
Low carb!
Loaded with protein!

FEEL healthy EAT healthy LOOK healthy

Stay at Home - Save $$$

Gyms and sports club are not the direct answer to getting in shape. We don't need to pay X amount of money each month to have a fancy gym membership when instead we could perform workouts at home. All you need is a stability ball, a pair of shoes and three sets of dumbbells (5lb, 10lbs, 30lbs). Trust me that is ALL you need.
Think about it...ask your parents and their parents how they exercised. Most of them probably played outside, did push-ups, climbed trees, picked up heavy objects... The list goes on... The point is that you could be saving hundreds and even thousands a year by promoting your home as your workout area.

Try this lower body routine using only a stability ball and dumbbells.

• Body weight squats 15x15x15
• Dumbbell wide stance deep squats (center hold) 5lbs x 15reps - 10lbs x 10reps - 30lbs x 8reps
• 1min break 
• Dumbbell clock lunges 10 lbs (2 cycles of clock)
• Dumbbell Jump Squats 5 lbs (15x15x15)
• 1min break
• Stability ball wall squat (80/20) use 80% of weight on one leg and 20% of weight on the other leg. This causes your body to focus more on one leg then the other ie. more stress. 15x15x15
• 1min break
• Run/walk: 1min/2min: Total 20min

Getting rid of LOVE HANDLES

Just about everyone has love handles and they all HATE it. First and foremost, proper nutrition and cardiovascular training will be the key to decreasing the bulge on your waist AKA love handles.

There are some exercise which actually promote the muscle under your love handles to come out. It is commonly seen in body builders and/or muscular individuals.

If you do not want love handles and/or muscular handles at your waist do not perform the following exercises:
Dead Lift: this exercise strains the lower back and the lower lateral hip area. With the strain on the area their is a large amount of stress being placed on the surrounding muscles. Over time your lower back and love handle area will grow and muscle. "Not attractive -- specially on females"...Unless that's what your going for.

Lateral weight lift: you have probably seen people at the gym pick up a weight from the side while standing to work on their love handles. This exercises actually causes the muscles under the love handles to grow and become dense

Exercises to decrease and slim the love handle area:

• High Knees in place: The back to back high knee cardiovascular exercise will target the lower abdominal and sides to decrease and tone your troubled area.
• Russian Twist: this will promote the upper and mid obliques, thus increasing the density on them while slimming the love handle area.

Beating the inner chub out of the thighs

90% of the females I train and have spoken with regarding problem areas have one spot they hate. The CHUB inside of their thighs, they hate wearing shorts too high because it looks like two sagging lumps on both sides.

Let's work on that. Stop hiding behind jeans.

Try out this routine 2-3 times a week. It is specific to the PROBLEM area.

1. Dumbbell Wide stance deep squat 20x20x20 @ 40%Max
2. Dumbbell Walking lunges 15x15 @50%Max
3. Dumbbell Side lunges 15x15 @50%Max
4. Dumbbell Single leg step ups 40x40 (per leg) @50%Max
5. Band standing hip adduction 30x30x30x30 @40%Max

The initial portion of the exercise will work to breakdown your problem area with muscular strength training. The last two exercise will blast your inner thighs and help burn the fat while toning the area.

Good luck

Dinner fresh and so healthy

I made a delicious dinner for my wife and I tonight. I used fresh home grown tomatoes, mushrooms  and store bought shrimp. The sauce came about by simmering the tomatoes with a dash of pepper, onion powder, and white wine. Yum!

Let it all simmer on low heat for 15 min. Until the mushrooms and shrimp are tender to taste.

Dedicated to Full Body - 3X Week Workout for MEN

For all you busy 9-5pm working men, the blue and white collars. This is dedicated for the average Joes, the "back bones of our country", and for the night owls working third shift. I understand that finding time and the energy to exercise is extremely difficult.

Here is a routine for total body that you can start trying out TODAY!
Make sure to allow one day of rest in between exercise days.

Perform this routine three times a week for a month duration:
Super Set each two exercises

• Floor Barbell Chest Press 15x15x10
• Floor Barbell Skull Crusher 15x15x15
• Break -- Perform 1min Jumping Jacks @ comfort pace
• Floor Reverse Crunch 20x20
• Floor Bicycles 20x20
• Break -- Perform 1min Jump Squats @ comfort pace
• Standing Dumbbell Arnold Press 15x15x12
• Standing Dumbbell Hammer Curl 20x20x20
• Break -- Perform 2min shadow boxing @ comfort pace
• Band Pull-ups 20x20x20
• Decline Push-ups 15x15x15
• Break -- Perform 1min running in place @ comfort pace
• Dumbbell Dead lift 15x12x10
• Stability Ball Back Extension 30x30x30

The breaks serve as a means to increase heart rate and maintain it at 70-80% Max. With a high heart rate maintained throughout the workout your body will be in catabolic "weight loss" zone. While at the same time building lean hard muscle.

Best of luck -- Keep me updated 

Get Rid of Cellulite On Your BUTT

Cellulite is FAT... So once we have understood that it makes it a thousand times easier to diagnose and treat the problem. Now we also have its location... THE BUTT. 
Since this is the main area we are going to focus on, our exercises have to be designed specifically for it.

Rule #1: Do not, I repeat DO NOT buy or even think about performing a "fad" diet. These are quick and easy diets which help you lose rapid weight...And then before your know it the weight is back on and sum more.

Rule #2: Locate the problem area = BUTT

Rule #3: Perform the following aerobic activities:

• Running High Knees
• Double Step Stairs

Rule #4: Perform the following muscular endurance/strength routine:

• Dumbbell Wide Stance Deep Squat 30x30x20x15 (pyramid)
• Band Donkey Kicks 2x30sec (per leg)
• Deep Walking Lunges 4x30sec (per leg)--Get as deep as you can while performing long strides. If possible use overhead barbell.
• Deep Jump Squats 30x30x30x30

Is TIME an issue

If time isn't your friend and exercising isn't your neighbor. Then try performing this 6min routine 3 times a day.
It will help you stay tone and keep a consistent and healthy metabolic rate.
Perform each back to back no break
1. 60sec jumping jacks
2. 30 sec push-ups
3. 15sec Superman push ups
4. 15sec spiderman push-ups
5. 60sec jump squats
6. 30sec toe touch crunch
7. 30sec bicycle crunch
8. 30sec reverse crunch
9. 60sec jump jack squat
10. 30sec stagger push-ups

The Dark Knight - Batman AKA C. Bale

I saw the Dark Knight for the third time... I mean Christian Bale. He unlike most other actors can drop weight like it was never their to lose. It is absolutely ridiculous how he can just yo-yo his body. I know that as a former wrestler, I would drop 10 or even 15 pounds. But that was mostly water weight. 

I have to give it to him. He has a hard rock body and plenty of muscle mass to go with it.


But where does the fine line between TABOO weight loss in actors stand. Is it "okay" and "normal" for actors to lose large amounts of weight back to back. Or is it TABOO and unhealthy.


Ancient... Routines/Strategies to drop weight rapidly fast:

• Wear a sweat suit and perform aerobic activity (common in sports such as wrestling)
• Decrease Salt and water intake (common in bodybuilding diets)
• Decrease Carbohydrate intake (common in most diets)

Countdown until the Weekend

Start your Monday on the right foot! After a long and a bit less then active weekend we need to get back on our game. Try out this routine once in the morning and then again at lunch.





It'll boost your metabolic rate and help increase lean muscle mass while decreasing FAT!

• NO BREAKS
• Max Push-ups
• Max Jumping Jacks
• Max Bicycles
• Max Jump Squats
• Max Spider-mans
• Max Burpees

It doesn't matter if your Max is 1 or 100. Just go for it! The point of the workout is to continuously increase your heart rate. With a high maintained heart near 80-95% Max  one will break from catabolizing carbohydrates towards FATS.

Drop weight under the sun

I'm at the beach this weekend with the wife and without us knowing we are dropping calories while having fun.
Try this beach routine out:

1. Stand ten feet apart from each other and have one person swim to the other. For a total of 5 sets
2. Grab a ball and play go long for a total of 5 sets each.
3. Catch 20 waves each
4. Try and treading water for 3 sets each as long as possible.

Done!!! Have fun.

Beach vacation & workout

Take your running shoes to the beach and grab your family. Go on a 30min walk and enjoy each others time. With the sun on your back and the wind on your face your destined to get a good sweat and tan.
After your walk head back for some water football.

Family Fun Adventures - Exercise Together

Exercising can become dull, especially when we are performing it every day. To decrease the "boring" factor of it, try getting together with your family and going on an exercise adventure. My Wife and I during the evenings go on what we call "exercise adventures" in order to have "fun" and not feel like we are killing ourselves.

Follow the routine below and see how hard your family will push it while having fun!

• Bike ride to a local park (take bike locks and a watch)
• When you get to the park (lock your bikes to a bike stand)
• Find a near by trail or walking path or even a shopping center (walk the area for a complete loop around)
• Now that you are back at your bike location, find an area of grass that you guys can spread out in. Pick teams, for instance. Mom and son VS Dad and daughter. This game is called piggy piggy. You are going to mark a 40 yard line from one side to the other. Mom will put her son on her back and run to the other side to drop him off and then sprint back to the original line, while Dad is taking time. Now dad will complete his turn. Try this out for best out of 3 or even 5. This activity will be FUN and strive competition.
• Post the activity, ride your bikes back home! DONE

Exercise - Without spending all your $$$$$

You don't need to go to a gym or a fancy sports club to get in shape. 99% of the time you walk into your local gym or club you do not use half of the machines. Some of them you probably do even now what its used for. That means that you are paying your health club for machines and services that you have never used. AND you still are not in the fitness shape you aspire to be in! Something is wrong with this picture.
Ask yourself "what do you need out of your health club". It should be simple, the service you are looking for is "transformation, change, alteration" all these words are what you want. We all want to be in shape and look fit! 
Quit spending your hard earned money. 

Using items around your house as exercise tools is cheap and effective. (Its going "green")

Try this routine out 3-4 times a week

• Chair/couch stand-ups (60sec)
• Jumping Jacks (45sec)
• Push -ups (10reps)
• Counter top push-ups (15reps)
• Chair/Stair Step-ups (20reps/leg)
• Running in place (45sec) 
• Chair/couch stand-ups (60sec)
• Jumping Jacks (45sec)
• Push -ups (10reps)
• Counter top push-ups (15reps)
• Chair/Stair Step-ups (20reps/leg)
• Running in place (45sec) 

https://sites.google.com/site/santosfitnesstraining/

5K for Beginners

If this is your first time training for a 5K, it'll be easy! Nothing to be nervous or scared about and trust me it does not matter if you hate to run. I hate to run, and have ran marathons; no idea of how boring they could be. I've trained numerous "average Joe's" to their first 5K and beyond. So lets get you started with 5K 101. Class begins with Professor Santos!

First and Last to every session STRETCHING, this is extremely critical no matter what level of runner you are.

8 Week Training Program - 5K

• Week 1-3 
• Mon: Walk 2-4miles @ 40%Max Pace (a bit faster then ideal walking pace;use arm motion to create momentum)
• Wend: Jog 20sec - Walk 1min (total 30min)
• Thur: Walk 2-4miles @ 40%Max Pace (a bit faster then ideal walking pace;use arm motion to create momentum)
• Sat: Run30sec - Walk 1min (total 30min)
• Week 4-5
• Mon: Walk 3-4miles @ 60%Max Pace
• Wend: Jog 1min - Sprint 30sec (total 25min)
• Thur: Walk 2-4miles @ 60%Max Pace
• Sat: Run45sec - Walk 1min (total 30min)
• Week 6-8
• Mon: Walk 2-4miles @ 70%Max Pace
• Wend: Jog 2min - Sprint 30sec (total 35min)
• Thur: Walk 2-4miles @ 40%Max Pace
• Sat: Jog Max amount - Walk 2min (total 45min)Week 6-8

• Week 7-8

• Mon: Walk 2-4miles @ 70%Max Pace
• Wend: Jog 2min - Sprint 30sec (total 40min)
• Thur: Walk 2-4miles @ 70%Max Pace
• Sat: Jog 30min

Gym Talk - Whose feeding you bullshit

I was at my local gym last night and overheard a conversation about which activity one should do first in order to lose weight. One of the males in the conversation was overweight and short, he mentioned that it is critical to do your weights first and then your cardiovascular so that your not tired by the time you step on the treadmill. (When he said "tired", he was talking about the depletion of muscle glycogen) The other gentleman was a young adult, probably in his mid 20's. He stated that one should not perform both activities on the same day since it would hinder their performance.

I'm sure you've ran into debates with gym rats about "cardio vs. resistance training". As a fitness professional, I'll be the first to tell you that everyone is focusing on the wrong factor. If weight loss is your goal then weight loss is your focus.

First you must see if the individual has the endurance to last in both cardiovascular and resistance training. If they do not, then it is critical to perform one activity per day until their endurance and stamina has built up. By not doing so, it could increase the likelihood of injury.

If the individual is already conditioned then for optimal weight loss, combine the activities "back to back" format.

• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
  
• 2 min Jog Treadmill @50%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 1 min Sprint Treadmill @70%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 45sec Sprint Treadmill @80%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 30sec Sprint Treadmill @90%Max
  

Lunch break

Your at work and the clock is ticking until your lunch break. You got an hour to relax, scroll through your text random people, check out Facebook, and eat. It seems like we missed EXERCISE!.
TODAY try and add this routine prior to initiating your ritual lunch break.
No breaks keep it going back to back

1. 10 jump squats
2. 20 push-ups
3. 30 walking lunges
4. 40 step-ups (if possible use stairs)
5. 50 jumping jacks

DONE time to enjoy the rest your break which you should still have 45min.

Shoulder Rehab

I have been injured now for going on two weeks. My shoulder is at 80% of its Max. If you are injured or have experienced it then you know the pain and agony it brings on. I literally feel as if I can't do anything just sit on the couch and become a flab. Doctors Orders!!!

Rule #1: If you are injured DO NOT EXERCISE right away. Give yourself time to see your physician and listen to their orders. 9/10 they will tell you "DO NOTHING".
Rule #2: Ice and muscle rub will become your best friends. 
Rule #3: Rest. Rest. Rest while using ice and muscle rub. This will increase your recovery time.

Breakfast is the MOST important me of the Day - Keep it Healthy

The biggest problem with breakfast is that, its early in the morning and we always feel rushed! Try making your breakfast the night before or even waking up a 10min earlier to get your cooking prepare and to enjoy a nice cup of metabolic boosting coffee. Breakfast is also usually seen on TV as a carbohydrate meals with pancakes, donuts, bagels, and many other carb loaded foods. That isn't your only option. 
Give these two breakfast meals a shot and see yourself on a healthier track!

• Low fat yogurt(your choice of flavor) + 1 cup of granola + 1 cup of (your choice of fruit) + protein powder + 6oz almond silk milk. 

• Oatmeal + 1 cup of (your choice of fruit) + 1/2 cup of almonds + 1/2 tbs peanut butter (for the peanut butter lovers)

For more ideas on breakfast foods check out http://zenhabits.net/10-tasty-easy-and-healthy-breakfast-ideas/