Avoid These 7 Foods

I'm sure the last thing you're thinking about on New Year's Eve is what foods you should be avoiding. But this is a great great article I had to get out there.

Avoid These Seven Foods and You're Off To A Healthier New Year

Happy New Year everyone. And be safe.

Vaccinating Yourself Against Body Fat

This week I've shared with you two blog posts in which Dr
John Berardi talks about losing body weight (and body fat).

The first one talks about how important incentives are for
changing your body. And it goes on to incentivize you with
a whopping $40,000 in prize money.

Could The Chance To Win $10,000 Help You Get In Shape?
Win 40K!!

The second one shows you how to coerce yourself into
sticking to the plan, even when the motivation wanes.

Enter "the best kept secret in weight loss."
Blackmail Yourself Lean!!

Finally, today, I have one last post to share.

In this one, Dr Berardi talks about how you can actually
vaccinate yourself against body fat. Hint: it doesn't
involve needles!

Learn how to vaccinate yourself against body fat
The Body Fat Vaccine!!

Low Back Saver #1: Seated Posture

In the next couple of weeks, I'm going to be posting some videos referred to as "Low Back Savers". These are going to be videos that are going to detail a couple of ways to prevent or help alleviate low back pain, which affects about 80% of us at one time or another.

The first video is going to deal with seated posture. What is good seated posture and what are some misconceptions about seated posture? Take a look:

RichRuff Training Exercise of the Week: Single Leg Hip Lift w/Foot Elevated

A move that looks pretty simple, but one that really attacks the glutes and hamstrings. I've watched many clients seize up with a hamstring cramp when performing this exercise. This is an indication that the hamstrings are doing to much of the work and the glutes are not doing enough.

Another thing to notice with this exercise. Watch how I have the knee of the non-working leg tucked to my chest. If you're suffering from low back pain, I would suggest using this version. Doing this prevents back extension and emphasizes hip extension.

The Best Kept Secret in Weight (and fat) Loss

The other day I sent out an email link to a video of Dr John
Berardi talking about his two latest programs - Lean Eating
For Men and Lean Eating For Women.

Far and away, the most frequent questions had to do with his
$40,000 is prize money. $10,000 to the top female winner
and $10,000 to the top male winner. Plus, 5k to each of a
few runners up.

Click here to check out the blog post announcing this
amazing prize:


www.precisionnutrition.com

Now, today, I want to share with you a post covering the
flip side of the 10K prize. In other words, if the prize is
the carrot, today's video talks about the stick.

You see, Dr. Berardi's a coaching expert. In fact, he's
probably the most successful nutrition coach in the health
and fitness business.

And after speaking with him, I realized that there's
something powerful to this idea.

You see, the biggest transformations - body transformations
or otherwise - are accomplished when people have big
incentives.

And I'd say 10 thousand bucks qualifies as a big incentive
all right. But big inspiring goals also need some potential punishment.
Or, some risk.

And in today's video, Dr Berardi shows you how to coerce
yourself into sticking to the plan, even when the motivation
wanes.

Enter "the best kept secret in weight loss."
www.precisionnutrition.com

So, if you're REALLY interested in changing your body and
you'd like a little extra incentive for doing so, this is
definitely a program you need to check out.

Again, this message is time sensitive. From what I hear
there are A LOT of people clamoring to get in on the program.

So check out these posts below. I know you won't be
disappointed.

Could The Chance To Win $10,000 Help You Get In Shape?
www.precisionnutrition.com

The Best Kept Secret In Weight Loss
www.precisionnutrition.com

RichRuff Training Exercise of the Week: Val Slide Reverse Lunge w/Sandbag Variations

Besides coming up with exercises that take about 20 seconds to pronounce, I like to use different training implements from time to time. Here, I'm combining two: the Valslides and a sandbag.



You don't always have to increase the weight of the load in order to change the loading parameters. Just switching the placement of the load can have a result on the training effect of any particular exercise. With the sandbag, three holds I like to use to are the Zercher hold, the shoulder hold and the overhead hold. These three holds can even be used to progress an exercise starting with the Zercher hold and moving up to the shoulder hold and finally the overhead hold. The further the load moves away from your center of gravity the more difficult the exercise becomes because of an increased demand in stability

Random Thoughts...

....that have come up during the holiday season.

• In my opinion, good nutrition seems to be a lot of common sense. Most of know what foods are good for us and what foods are not. Or most of us know that having smaller portions is better than performing an act of gluttony. Or we know that the key to starting off a good nutritional day day is eating breakfast. Or having one wine glass of wine a night isn't bad, but downing a bottle every other night isn't so great. It's just a matter of applying this common sense. You know it. Just start practicing it.
  
• I was talking to an ultrasound tech the other day and she told me she just had to get a new table for holiding patients because the old one was about to go. The old one had a weight capacity of 300lbs, but it seemed to be an issue of late. The new table has a weight capacity of 5oo lbs!! How sad is that? Reminds me of a quote form the movie Jaws, "We need a bigger boat."
  
• Why do people think running is the way to losing weight? Yes, it might help. But it's definitely not the only answer. Actually, it might be if these same people were actually running and not jogging or what I like to call speed shuffling. One only needs to go to the finish line of any major marathon and watch how many overweight, out of shape looking people cross the finish line. I'm not talking about the elite runners or the runners in the three hour range. I'm talking about the 9 minute and above milers "jogging" in the 4-5 hour range. They train from any where from 6-12 months a year, running anywhere from 30-5o miles a week and do not lose a pound while doing so. I've actually talked to a few friends who have put on a few pounds while training for the marathon. I think you can find a more efficient way to lose weight. Diet and strength training...hint, hint.
  
• The theory of dropping some weight or body fat after the holidays drives me crazy. People just take for granted that no matter what that they're going to put on some weight from Thanksgiving to New Years and do not give any thought to good nutrition or regular exercise during that time period. So what if your pre- Thanksgiving weight was 150lbs and you put on 5lbs during the holidays. Now you've just made your New Years resolution 5lbs harder. You're already putting yourself behind the eight ball. A more logical way would be to try and maintain that Thanksgiving weight and then lose that desired weight or body fat once the New Year kicks up.
  
• Not to brag, but for the last two years I've dropped weight each time between Thanksgiving and New Years. I'll lose anywhere from 5-8 lbs. I just know there has to be more of an attention to good nutrition since there are so many parties and meals out there ready to sabotage you. The bad thing is I usually put on this weight back during the summer months. I actually wish it was the other way around.
• If you've got some last minute shopping to do, here are great gifts you can get for any fitness enthusiast without breaking the bank: Valslides, a TRX, a foam roller, may be an X-Vest, an ab wheel, Superbands or some Powerblocks. Just another random thought.
• The Patriots looked bad for the third weekend in a row. Don't get your hopes up to high for a long playoff run, unless the offense somehow figures it out and starts putting up 30-40 points a game. I think that's asking for a bit too much, even around Christmas time.

Happy Holidays everyone.

Could the chance to win $10,000 help you get in shape?

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

precisionnutrition.com

Now, don't get me wrong. I respect Dr Berardi. He's
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he's giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.
precisionnutrition.com

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that's a no brainer. You
should want to do that ANYWAY if you're interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can't find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you'll win 10K.

precisionnutrition.com

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G's of his own money.

precisionnutrition.com

Now, this message is time sensitive. No, it's not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you're interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

precisionnutrition.com

RichRuff Training Exercise of the Week: BB Front Squat to a Box

RichRuff Training Exercise of the Week: Elevated Snatch Grip Deadlift

The Elevated Snatch Grip Deadlift is one of a few deadlift variations you can use as part of your deadlift cycle. It also may be the hardest because of the increased range of motion you're getting from being elevated on a box and using a grip that is wider than your normal deadlift grip.

If you've got a pretty solid deadlift technique and some good mobility, give it a shot.

My Top 5...

....ways to hold on to body fat.

1. Do lots of steady state cardio at a fairly low intensity, preferably 45-60 minutes worth.
2. Use a low weight, high rep "strength" program. If there are some neoprene dumbbells around, use them.
3. Follow a high carb, low fat diet. Keep your protein intake fairly low.
   
4. Try to skip breakfast a majority of the time. If you do eat breakfast, go with a giant bowl of cereal.
5. Make sure your liquid intake consists of nothing but alcohol, juices, Gatorade and diet soda.
   

Another Nutrition Tip from Dr. John Berardi

Tip #20
How Much Water?
by Dr. John Berardi

You always hear experts recommending that you drink more water but how many of you actually do it? And how much is enough? Well, check out this chart below for some interesting data on water loss.

Water Loss/ Normal Weather No exercise/ Warm Weather No exercise /Exercise in Warm Weather (85° F)

Skin 350 mL/ 350 mL/ 350 mL
Respiratory Tract 250 mL/ 350 mL/ 650 mL
Urine 1400 mL/ 1200 mL/ 500 mL
Feces 100 mL/ 100 mL/ 100 mL
Sweat 100 mL/ 1400 mL/ 5000 mL
Total 2,300 mL (2.3L)/ 3,300 mL (3.3L)/ 6,600 mL (6.6L)

It should be clear that quite a bit of water is lost per day, especially if you're an athlete. Since most people can get about 1.5L of water from their food and from metabolic water production, for a margin of safety, I suggest:

* Sedentary individuals drink at least 2L or about 8 cups of water per day
Athletes in normal climates drink at least 3L or about 12 cups of water per day.
* Athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

SEE ALSO:
This tip is sponsored by Precision Nutrition - my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.