Fitness training, like most other things should always be based on expert advice.
Without using proper techniques we can become susceptible to injury and this is counter productive in the least.

The biggest mistake most people make when they start a fitness-training program is let their enthusiasm get the better of them and over do their exercises in an attempt to reach their goals as soon as possible.

This can be a fast track to disaster where muscles that might not have been used much in years are subject to intensive workouts.

Or alternatively, we decide that we need to reduce weight and eliminate fat and want results like yesterday.

It is also common for people to have a goal that might be completely out of reach for any number of reasons.
While we might like to have the body of a professional bodybuilder, there are factors that might make this impossible like the genetics that we have been born with.
There is also the time involved to get to that level of condition and the supplements and other foods that need to be consumed to reach those goals.

It is better to set goals that are achievable in the short term and change the ‘goal posts’ once you have started down the road to fitness and managed to see some results.

It is also vitally important to listen to the advice of the experts and let them help you plan your fitness program.

They might be telling you something that you might not want to hear about your goals and expectation, but initially you will need to rely on their advice and experience until you have sufficient knowledge of your own to work with.

Staying focused is one of the biggest problems that is found where people don’t reach their goals.

While it might be good fun to go to the gym for socializing, you can’t expect to build a powerful body by leaning on the machines and talking to the other people in the gym.

Focusing on one fitness program at a time will produce better results too, rather than changing from one program to another before either gets a chance to make an impact.

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Is Cardio and Standard Intervals Effective For Fat Loss?

Over the last year or so there has been much talk about whether or not doing cardio exercises like walking and running and standard interval training actually effective for weight loss – fat loss.

Here is a transcript of an interview of Alwyn Cosgrove talking about this same subject.
I know that you will enjoy it and learn much from it.

Mike: Thanks for taking the time to do this interview. First so we all have some perspective, how long have you been a trainer?

: I started training people in 1989. Actually 1987 if you count teaching martial arts classes. In 1995 (after college) I went full time. Since day one I’ve been very particular about what I do. I track and tweak everything. When we opened Results Fitness in 2000, we really started to gather a lot of data. We currently have 250 members and we track all their workouts and body comp changes week in and week out.

Mike: So it is like you run your own fat loss studies at your gym?
Alwyn: Exactly. We had read all the studies showing interval training to be superior for fat loss than steady state training. This confirmed what we were seeing with our clients. But I am a big belier in that there is no physiological limit to the amount of weight a person can lose in a week, month, or year so I kept tweaking and tracking the results.

Mike: What has been one of your biggest breakthroughs lately?
Alwyn: One day it hit me — cardiovascular programming is an ass-backwards concept.
I don’t know when I first thought this – but it was confirmed to me when viewing Lance Armstrong’s performance in the New York Marathon.
I’d been taught through my college education and countless training certifications and seminars that cardio vascular exercise was necessary to improve the cardio vascular system and subsequently aerobic performance.
But there seemed an inherent flaw in that argument….
Why didn’t Lance Armstrong – with perhaps one of the highest recorded VO2 max levels in history – win the New York Marathon? Or beat people with lesser aerobic levels than himself?
The greatest endurance cyclist (and possibly endurance athlete) of all time – the seven time Tour De France winner – finished 868th and described the event as the “hardest physical thing” he had ever done.
Runner’s World Magazine actually examined Lance’s physiology (and VO2 max which was tested at 83) and compared them to the numbers of Paul Tergat (the World Record holder and defending NYC Marathon Champion at the time).
They concluded:
“This figure wouldn’t mean much if it weren’t for the pioneering research of famed running coach Jack Daniels, Ph.D., who first published his Oxygen Power tables in 1979– According to Daniels, who’s rarely off by more than a smidgen or two, a max VO2 of 83 is roughly equivalent to a 2:06 marathon”
Based on his other physical qualities the magazine suggested that Lance was capable of running 2:01:11.
The world record at the time was 2:04:55
Lance ran 2:59:36 (and don’t misinterpret me – that’s still a great time). But it’s clear that the physiology didn’t transfer the way event he running community expected.
The flaw in this thinking was looking solely at aerobic capacity — VO2 max – the “engine” as it were. And it’s fair to say that Lance had a “Formula One” engine.
But he didn’t have the structural development for running. Lance was a cyclist – his body had adapted to the demands of cycling. But NOT to the specific demands of running (in fact Lance had only ran 16 miles at once EVER prior to running the marathon). Lance had developed strength, postural endurance and flexibility in the correct “cycling muscles” – but it didn’t transfer to running the way his VO2 max did.

From this example we know that cardio training doesn’t transfer well from one activity to another – and it only ‘kicks’ in because of muscular demand – why don’t we program muscular activity first – in order to create a cardiovascular response. Makes total sense.

So how does this relate to fat loss? We have found that our most successful fat loss programs center around stimulating the muscles to burn more calories not ramping up and down the cardiovascular system. What matters is total calories burn and how much you can increase the person’s metabolism. It is a total shift in thinking.

Mike: Wow. So it is this the death of intervals and cardio? How to you put this into action with clients?
Alwyn: What we have found is so great about this approach is that you burn more calories, lose more weight, while putting a lot less stress on your joints.
Here’s how I like to think about it. Let’s look at traditional interval training which uses running.
Depending on stride length – walking a mile takes about 2000 repetitions and running takes 1000-1500 and will burn on average 100 calories or so.
So if we use an interval training model of running and walking – we’re looking at around 1500 reps to burn 100 calories.
If we take traditional models of caloric burn – this means we’d need to do 35 miles to lose one pound of fat from our interval training efforts discounting the metabolic afterburn for now).
So we have a problem. It’s a very poor “rate of return” on our “rep investment”.
Additionally – running applies a vertical force of 2x bodyweight on the joints of the lower body.
So now we have a dilemma.
Let’s choose a 180lb deconditioned overweight client.
1500 reps x 360lbs = 540,000lbs of force to burn 100 calories. (The 360lbs is 2x 180lbs)
That’s a lot of stress on the joints. Now no one was getting injured, but it seemed like there had to be a better way.
So — we started to think of how we could use different interval training methods other than running to get the same metabolic effect without stressing the joints so much.
We used the airdyne bike, other bikes in order to create a training effect with less load. But whenever you take the bodyweight out of the equation in cardio – you have to work harder to burn the same calories. So this usually needs more reps. So that didn’t seem like a much better idea.
At this point we started using metabolic training with weight training implements/kettlebells and bodyweight in the same interval format.
So a circuit of five exercises, performed three times round (15 total sets) would actually burn more calories than the same time spent doing traditional cardio. That was a plus.
But we could also do sets of 10-15 reps. So we’re looking at 225 total reps (with a force LESS than your bodyweight) as opposed to 1500+ reps at double bodyweight.
We gave it a try. Clients loved it (which was a plus), and actually started to get better results than we were getting with intervals.
So we get more fat loss, less stress on the body, and happier clients. It is a win-win-win. Currently we don’t program traditional interval training our regular fat loss clients.
So, yeah…it is the death of traditional intervals.
You can get a sample workout using this kind of training program at:
WarpSpeedFatloss.com

Mike: This is great stuff. Thanks for taking the time. I definitely recommend that everyone go to:
WarpSpeedFatLoss.com and pick up the workout to try.

—
Wasn’t that interview an eye opener? It was for me.

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Many who are bodybuilding don’t quite understand or appreciate the importance of a good diet while you are building up muscle. This can lead to a few dieting mistakes.

Today we will look at a few of the popular mistakes that many bodybuilders make and it should help you avoid them.

Almost every bodybuilding dieter has a flaw but the worst is definitely impatience.

There is no instant formula for a successful bodybuilding diet.

It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week. For example, if you are adapting a low-fat, high carb bodybuilding diet, expect to start losing your fats in approximately 21 days.

Not tracking your calorie-intake. Irregular eating. Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

Believing that supplements work  magic. In proper bodybuilding diet, this is called wishful thinking. Remember that supplements can only do so much in a bodybuilding diet.

Now some Bodybuilding Fitness Secrets you can use starting today.

To get the best bodybuilding shape, you need to keep a few bodybuilding fitness pointers in mind.

The first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. A simple record-keeping can make a whole lot of difference for a bodybuilding success.

Below are a few more bodybuilding fitness tips to get you going:

To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.

Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.

Change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Increase your protein intake for better muscle growth and development. Limit your salt intake.

Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you’ve always wanted.

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Want to get into shape but the economy is kicking your butt? Do you think that the only way to get a lean, sexy body is to go to the gym or to use fitness equipment?

Well it’s time to think again.  Lean muscle mass in turn will speed the body’s metabolism and help burn calories. So if you cannot get to the gym it appears that the ability to get in shape is elusive.

The key word here is “appear”.

You see, there is an alternative to the traditional weightlifting program most associated with going to the gym. It comes in the form of bodyweight exercises.

As the name implies, bodyweight exercises are resistance exercises that are performed without any weights whatsoever. You simply use your body’s own natural weight to create the resistance that develops lean muscle mass.

These exercises have been popular for hundreds of years and for a very good reason – they work!

What are the most popular bodyweight exercises? Let’s have a look at them…

The push-up is probably the most well known of all the bodyweight exercises. It is an excellent exercise that primarily works the chest and the biceps. However, other parts of the upper body can be stressed depending on your hand placement. Performing multiple variations of the push up will yield a total body workout.

Lower body development can be achieved with a simple squat. Most assume that squats are useless without adding free weights to the movement. This is not accurate. One can develop sold muscle development in the lower body with only squats. However, working up to high repetitions may be necessary.

While it is not a “weight” exercise, it is important to do some form of a sit up. The abdominal region is the core of the body. If you work the core, the rest of the body will develop a harmonious balance of symmetrical strength. The abdominals are the epicenter of the “x” your body forms with your legs and arms. I the epicenter is weak, the body as a whole will be weak.

Now some may assume that there is a need to perform hundreds of reps. All you need to do is perform the amount you are capable of doing without discomfort. There is no need to strain yourself. Simply do the number of reps you can and then increase them as your strength increases.

Best of all, these exercises can be performed at any time of the day or night and at any location. So, no matter what your own personal exercise schedule may be, it is not difficult to maintain a decent body weight exercise program that will help you develop functional strength, build muscle and get in decent shape.

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