Heavy Strength Training To Lose Weight?
An interesting article in the NY Times this morning.
It discussed the age old myth of light weights and high reps for toning and good old fashioned heavy strength training for losing weight and losing body fat in women. Read more
What are they gonna come up with next?
I was sitting on the train this morning heading downtown to train some clients when I saw the following advertisement staring me in the face…
"More like a fitness flop"
Kids: They’re Not Going To Outlive Their Parents
After coming from a fitness conference in Orlando, Florida, I am now finally settled. What an exciting weekend it was! Yet, after all the workshops that I attended, something one of the presenters said really resonated in my head. I wondered if it was true because it gave me some really torn feelings. He said,
“Our current generation of kids may be the first to not outlive their parents.” Read more
The Most Important Aspect of Fitness
I’m constantly being asked for advice when it comes to fitness. Recently, however, someone came up to me and asked me, “If you had to focus on just one aspect to get the most results what would it be?” Read more
Why The Cardio That You Do May Actually Be Preventing You From Losing Fat
Ever notice that individuals, who participate in cardio activities that require explosive movement or involve a short distance, are typically lean, toned, and defined, while individuals in cardio activities that require less explosive movement or involve relatively long distances, are typically less muscular, somewhat toned, and less defined?
Yet, although the longer distance individual burns far more calories during their activity as opposed to the short distance individual they typically have a higher percentage of body fat when measured. Why is that you ask?
Read more
Interview With An 85 Yr Old Fitness Enthusiast
It’s been 1 week since I’ve been back from Hawaii and I sure do miss it. I hope all of you enjoyed my series regarding workouts while you are away. Anyhow I wanted to take this time to talk to you about someone we had the fortune of hanging out with while we were there. He is none other than my girlfriend’s grand uncle, Nobuo Yoshioka (aka “Uncle Oubon”). Read more
5 Year Old Swinging An 8kg Kettlebell!!!
Hey everyone,
I just wanted to take this opportunity to share a video that my brother put together of my nephew Kristian’s exposure to kettlebells from when he was an infant to him at age 5. Not only did I find this video entertaining but I thought it was pretty amazing. So for those of you who dare to ask, “Aren’t kettlebells dangerous for you?” I will respond by saying, “If a 5 year old can do it, so can you!”
Posterior Reach and Trunk Rotation Superset (Staying In Shape While You’re Away Series)
This is a posterior reach superset with a trunk rotation using band tubing. This helps to develop your rectus abdominis and internal and external obliques. Most people are accustomed to hearing this called your core region.
During the posterior reach I am basically letting the cables pull me back from a neutral position with arms overhead as if I were to attempt to do a back handspring. As I am doing this I bend my knees and shoot them forward to release any extra tension on my lower back and then I return to a neutral position while keeping my arms straight throughout the whole movement. Contrary to popular belief, the main function of the rectus abdominis is not to flex your spine (e.g. crunches) but to prevent hyperextension which is basically what a posterior reach is. Although crunches are great in developing your abs, the posterior reach has more functional value. During the trunk rotation I am basically rotating my upper torso while trying to keep my pelvis neutral. As you see it is a short range of motion but more than enough to get those internal and external obliques.
Squat and RDL Superset (Staying In Shape While You’re Away Series)
This is a squat superset with an RDL (romanian deadlift) using a super band. The squat is a knee dominant movement emphasizing more of the quadricep area while still developing glutes, hamstrings, and calf muscles while the RDL is a hip dominant movement mainly emphasizing the glutes and hamstring area. While one may think that these two exercise basically develop the same muscles, as a movement these two exercise are very different especially when one starts progressing the RDL into a a full on deadlift. Not only are these movement performed differently but both are fundamental movements we use in every day life.
During the squat I am basically bending both my hips and knees at the same rate and lowering myself to a comfortable position while still trying to keep my back neutral. During the RDL, I start off with my knees slightly bent and basically hinge at my hips and displace my pelvis backward while keeping my back neutral. A common mistake many people do is to actually keep the pelvis where it is and just bend forward. Although they are still hinging at the hip, their center of gravity is being displaced forward which is why many people will probably complain about feeling it mostly in their lower back muscles when doing it this way. By shifting your center of gravity forward you turn it into more of a good morning exercise.
Bent Over Pulldown and Shoulder Press Superset (Staying In Shape While You’re Away Series)
This is a bent over pulldown superset with a standing shoulder press using band tubing and a super band. This helps develop both your vertical pulling muscles (back, biceps) and vertical pushing muscles (shoulders, triceps) respectively.
During the pulldown I am bent over with my back straight and my hips displaced back. During the shoulder press my stance is shoulder width, although this may vary depending on how much tension you desire, and I am taking a shoulder width grip for the actual press.
