Progressing the Plank

Another Nutrition Tip from Dr. John Berardi

Tip #14
Protein for Fat Burning
by Dr. John Berardi

Protein is by far the most thermogenic of the macronutrients (protein, carbohydrate, and fat). Due to the high metabolic costs of processing it, protein provides fewer storable kcal. The thermic effect of a mixed meal is about 10% of intake, while the thermic effect of protein per se is more like 25-30%. That could mean reving up your metabolism by 200 kcal just from your 200-gram (800 kcal) protein intake.

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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.

RichRuff Training Exercise of the Week: Dumbbell Complex

I'll use complexes in two instances. One, when I'm pressed for time but still want to get a quality workout in. Or two, when I want to get some conditioning in without boring myself to death on the elliptical or treadmill. Complexes can be down using a barbell, a kettlebell, a pair of dumbbells or even your own body weight. The keys to creating an effective complex are using the same weight throughout the exercise and moving on to the next exercise without any rest. When the last exercise is done in the complex then you can rest or find the nearest trash can. But get ready to repeat it another 2-5 times.

A complex can be made of any where between 4-8 exercises and to some degree any exercises you want. There should be some logical sequencing of exercises though. You wouldn't want to place the exercise that is the most difficult at the end of the complex. Also, choose a weight that corresponds to your weakest exercise in the complex. Without any more babbling here is a sample dumbbell complex:

1. DB Curl & Press, 8 reps
2. DB Single Leg RDL, 8 reps each leg
3. DB Reverse Lunge, 8 reps each leg
4. DB Bent over Row, 8 reps
5. DB Front Squat, 8 reps
6. DB Neutral Grip Push Ups, 15-20 reps

*Rest for 2-3 minutes and repeat 3-5 times.

What Are You Worrying About?

I see it and hear it all the time. People sweating the small stuff when they should be sweating the big stuff. People who don't have the basic principles in place yet they want to add in something so minor that it may not make any difference at all.

Stop worrying about what fat burners you should be taking if you're still skipping breakfast and sucking down a bowl of ice cream before you go to bed. Stop worrying about the latest arm specialization program if you're not able to do at least one chin up. Stop worrying about whether your toes should be pointed in or out when doing calf raises if squats or deadlifts or not even part of your leg workout. Stop worrying about whether interval training or steady state aerobic training is better for you if you're not getting in any exercise at all.

This all seems like logical thinking, but I'm not not seeing or hearing a lot of logical thinkers when it comes to exercise or nutrition. People need to exercise more, get back to the basics, use multiple joint movements and start eating better. Until you start doing that, no gimmick or gimmick idea is going to work.

RichRuff Training Exercise of the Week: Prone Dumbbell Row

Some people refer to this exercise as a Renegade Row. I have no idea why. I like to call it what is, a Prone Dumbbell Row. Another thing I like about this exercise is that it's one of those "bang for your buck" exercises. You're getting in some horizontal pulling work, some scapular stability work and a whole lot of core work when done right. The key to really attacking the core with this exercise is trying to keep your hips and torso square to the floor as you pull the dumbbell up. You want to think about resisting rotation and in doing so your obliques will really kick in.

I'd suggest starting with your feet at or wider than shoulder width and then progress to a narrower stance to challenge your core stability a bit more.

Another Nutrition Tip from Dr. John Berardi

Unhealthy 'Health Foods'
by Dr. John Berardi

Products that claim to be 'Cholesterol Free' and 'Low in Saturated Fat' often have the most trans-fatty acids. Unfortunately these are the products that most of the public thinks are 'healthy.' Remember, trans fats have absolutely no place in the diet! They're the only type of fat highly associated with very negative health outcomes.

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.

My Top Five....

....favorite people to watch at the gym.

1. The guy who wears the weight belt the entire time. Whether he's doing concentration curls, leg presses or checking himself out in the mirror, he's got his old leather weight lifting belt from 1976 on. The only thing the belt is actually good for is holding in his gut.
2. The Muscle & Fitness Guru. Usually a guy, he's telling everyone about the latest chest workout he just came across. 5 sets of bench presses, 5 sets of incline presses, 5 sets of machine chest presses, 5 sets of dumbbell flys and 5 sets of push ups. All sets are done in the high rep range. Yet, you take a look at this guy and he has not gotten stronger or bigger in the last 10 years. Please do not take any advice from this guy.
   
3. The Functional Trainer. No, I'm not talking about the machine. I'm talking about the trainer that has everyone of his or her clients doing some type of balancing act on the Bosu Ball. Never mind that the client has a hard time doing any type of exercise on solid ground. And every cue is "Use your abs". It doesn't matter if you're squatting, doing some overhead presses or grabbing a sip of water between sets. "Use your abs".
4. The Cardio Freak. They joined the gym to use nothing but the cardio equipment. They don't even know where the free weight area is. They just figured since they're moving and usally it's for 90 minutes, that they're doing something good for themselves. What they don't realize is that they could be doing something more productive if they put down the magazine or worked a bit harder or picked up a weight. All that time they're putting in and their body shape or composition never changes. And what they don't realize is that all this cardio work is helping them hold onto body fat.
   
5. The Spandex Guy. This guy needs a style make over more than he needs a personal trainer. Wearing spandex with white tube socks and black Reebok high tops went out in 1984. Actually, I don't even know if it was ever in. I'll just assume that since this guy's workout clothes are out dated that his workout routine is also.