Question to RichRuff Training

Hello Rich. In terms of using only body weight, which is better in building the legs, squat or lunges? And how should I do it? I understand that they are both bad for the knees. James Hi James. First, why are squats and lunges bad for the knees? Is this something you heard? Do you have any evidence or research of this? Any exercise can be bad for you if it is not done right or not appropriate for that individual. Second, squats may be better for some people while lunges may be more beneficial for others. I can not make a broad statement that one is better than the other. I would look at the individuals current condition and previous history and decide which one may be better at that time. Down the road, the other exercise may be better.

Happy New Year!!

Another year gone, another year to look forward to. But I just realized how much I've aged. Five or six years ago, I would have been getting ready right now to drink an insane amount of alcohol with the hopes of getting some unlucky girl to kiss me at midnight. Now, I'm sitting at my computer with my dog at my feet, putting together another blog post.
Anyways, I want to wish everyone a happy, healthy and safe New Year. Cheers.

RichRuff Training Exercise of the Week: Val Slide Reverse Lunge

Have you seen the Val Slide? It's basically a portable slide board and a pretty simple training tool. And simple works for me. This simple piece of training equipment can be used for a number of upper body, lower body and core training exercises. This week's exercise, the Val Slide Reverse Lunge, is a single leg, lower body exercise. It's an exercise that should be used as you progress to forward lunges and variations (Forward lunges are an exercise that should be worked up to, not started with. That is another entire post).
To perform the Val Slide reverse Lunge:

1. Start in an upright position, with one foot resting on a Val Slide.
2. Slide the Val Slide back, allowing your supporting or front leg to bend and dropping your hips down toward the floor.
3. Return to the starting position by sliding the back foot forward.

Simple, but effective. For more information on the Val Slide click on the image below.





Or for more great training tools, visit
Performbetter.com

What is Functional Training?

First, I hope everyone had a very nice Christmas and Santa was good to all of you. Next, I want to open up a discussion about functional training. This is a term I hear being used on a daily basis. The functional training craze took off about 6-7 years ago. Now it's what a good majority of trainers are selling. They're selling themselves as functional trainers as opposed to just you're old, boring, high top wearing personal trainer. But what is functional training? How is functional training different than any other type of training? Does it involve balance devices? Does it involve medicine ball training? I want to know what readers of this blog think functional training is. Throw your answers at me. Let's get some active participation from my millions of readers. Ok, may be not millions, but tens of my readers. And next week I'll tell you what I think functional training really is.

RichRuff Training Exercise of the Week: Circuit Workout

I'm going to mix it up a bit this week just because it's Christmas season (if that makes any sense). Rather than an exercise of the week, how about a workout of the week? Yesterday I was pressed for time and I wanted to get a quality total body workout in in about 45 minutes. Actually, I wasn't pressed for time, but I pretended like I was. It's been tough to workout lately. Anyways, here is what I came up with:

• 5 minute upper and lower body dynamic flexibility warm up
• A total body circuit consisting of the following exercises, with no rest between exercises until the end of the circuit.

A1) Zercher Sandbag Step Up x15 each leg
A2) Shoulder Sandbag Squat x15 each shoulder
A3) Kettlebell Swing x15
A4) Prone Alternating Kettlebell Row x8-10 each side
A5) Kettlebell Push up x 15

• Before I performed the first set, I though I might need 2 minutes rest after the last exercise. When in reality, after 2 minutes I was still trying to pick myself up off the floor. So I decided on 4 minutes.
• The first run through took about 3.5 minutes. The second time dropped off to about 4 minutes. And the last set I didn't even bother timing. I just wanted to finish.
• Call me a wuss, but this is one of the harder workouts I've done. I'm usually a guy who does a set, rests 90-120 seconds and then does another set. I'm not in good enough condition to go from one exercise to the next with minimal rest. But hopefully, over time I will be.
• What I did like about this workout is that it brought me out of my standard alternating sets type of workout. This was mentally and physically demanding.
• Don't have a sandbag or kettlebell lying around? I'm sure many of you do not. Substitute a barbell and dumbbells instead.

If anyone has any tough circuit conditioning workouts they'd like to pass along, please do. I'm always game for trying something new. It might only be once, but I'm always game.

10 Habits to Success (Part II)

Here are my remaining five tips to nutritional success:

6. Avoid fruit juices, sodas and other sugary beverages. Drink a ton of water.
7. Eat wholes foods instead of supplements whenever possible. I see people relying on protein bars way too much. One a day is alright. Also be sure to check the ingredients of these bars. They may not be as healthy as you think they are.
8. Plan ahead and prepare meals in advance. If you do not know what your next meal is, chances are it will be that 1500 calorie Whopper or Big Mac.
9. Eat a wide variety of foods. You should be getting your nutrients from a bunch of sources.
10. Supplement with fish oil. I do not know why people are still missing the boat with fish oil. The benefits are numerous: cardiovascular health, reduced joint pain, increased insulin sensitivity, etc..
I'll be the first one to tell you that following all of these tips is not easy. If it was, there would be no McDonald's and everyone would have the six-pack of a cover model. But it can be done. It requires discipline. It requires awareness. It requires preparation. Good luck.

10 Habits to Success

In order to get you through the next week or so without eating everything in sight, or if you want to get a head start on your New Year's resolutions, I'm going to provide you with 10 habits to nutritional success. Here are the first five:

1. Eat every 2-3 hours. This will keep that metabolism stoked and your insulin levels even, preventing you from that enticing food binge.
2. Eat protein with every feeding. This too helps manage your insulin levels.
3. Eat vegetables or fruit with every feeding. Are you getting 3-5 servings of fruit and vegetables per day? Probably not.
4. Most of your carbs should come from fruits and vegetables. The other carbs (rice, pasta, potatoes, etc.) should come after an exercise session only.
5. Eat healthy fats daily. About 30% of your calorie intake should come from fat. Just avoid eating fat and carbohydrates together.

There's five tips to get you started. I'll follow up with another five tips later in the week. Remember, a lousy diet will defeat a good workout program all the time.