Another Nutrition Tip from Dr. John Berardi

Tip #12
Skip the Cheat Meal, Fatty
by Dr. John Berardi

Cheat meal frequency should be minimized when you're over 15-20% body fat. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So skip the cheat meal unless you're lean. And even then, think of it as an alternative food meal - not a cheat. Cheat meals are usually glorified forms of dietary debauchery. Alternative food meals allow for something a little different from the norm without the trough.

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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: Jungle Gym Reverse Fly

A Jungle Gym, Val Slides and a Super Band

If my workouts were mainly done at home there are three pieces of equipment I'd purchase: a Jungle Gym, Val Slides and a Superband. Even if I was getting most of my workouts done at the gym, I'd still purchase these three pieces of equipment. There's no harm in taking them to the gym with you since they are pretty portable. Plus there may be a day where you can not get to the gym and you want to squeeze out a workout at home. Bring these three pieces out and you can really get in a good workout. Personally, I take these three with me to every in-home client I see. The reason I like these three pieces is because of the versatility of each piece. The number of exercises you could do with each one is unlimited. And you could even even combine a couple of the pieces for one exercise. Here are some example exercises:

• Inverted Rows w/the Jungle Gym
• Suspended Push Ups w/the Jungle Gym
• Fall outs w/the Jungle Gym
• Val Slide Reverse Lunges
• Val Slide Pull Ins
• Val Slide Leg Curls
• Band Resisted Push Ups
• Band Pull Aparts
• X Band Walks

There's 9 exercises right there. Set up these 9 exercises in a circuit fashion and I'd bet it's harder than any machine based circuit workout you'd get ant any gym. That and I do not think most people understand how hard body weight training can really be.

Another great thing is the cost. The total cost of these 3 pieces is a bit over $100. Compare that to the BowFlex or any other type of home gym system and you're saving yourself hundreds of dollars.

RichRuff Training Exercise of the Week: Sled Dawg Biceps Curl

Dr. John Berardi's Nutrition Tip

Tip #11
Why Choose Oats
by Dr. John Berardi

If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.

However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.

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.

8 Foods You Should Eat Every Day

This is from Mens Health, but it really applies to any one who cares about their nutrition:

8 Foods You Should Eat Every Day

Do What You Don't Like

If you want to make some real progress in the gym, start doing stuff you don't like. Chances are you're doing everything you like to do: lat pulldowns, leg presses, leg curls, rope pressdowns and slow, mind numbing cardio. Why do people like to do exercises such as these? Because they're much easier to do than squats, deadlifts, pull ups or high intensity interval training. This second group of exercises requires much more effort. And they may even require a bit more time, unless you're that guy loading 12 plates to each side of the leg press. Have you ever heard any one say they like doing 200 meter or 400 meter work at the track? No, because its hard. Why do people like using the elliptical so much? And don't' tell me because it spares your joints. They like it because it takes the strength of a mouse to get those pedals moving. I know very few people who will crank up the resistance on the elliptical, but I know a lot of people who could memorize the latest issue of People magazine word for word while using the elliptical.

Here's the other thing. I know very few of you are going to do stuff you don't like if you're left to do it on your own. So I'll make two suggestions. One, hire a trainer if you can. A trainer is not going to switch up an exercise or program because you said "I really don't like doing that". That is if the trainer's thought process is about getting you results. Two, if you can not hire a trainer to meet with, have a trainer write out a program for a much smaller fee. He or she she will probably have exercises or set/rep schemes on there that you're not really fond of. But again, is it about making progress and getting results or is it about taking the easy way out and liking what you do? Who knows? You may even enjoy doing some chin ups once you realize the effect they have on your strength and appearance.