Fitness Lessons from Bob the Builder
fat loss, exercise, rest
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Fitness is all around us. There are lessons everywhere we look - if we are looking. How much exercise is right vs. too much, what are the best exercises for fat loss, etc.
Saturday morning I was snuggling on the couch with my boys, Trevor and Andrew, during their usual wake up ritual of cuddling and watching TV. I was thinking about my next fit tip, or fitness blog entry and my plan for my womens bootcamp at 10am.
We stopped channel surfing when the popular Bob the Builder animated program flashed acrossed the screen.
Bob the builder was constructing one of those exercise trails. You know - you run or walk for a bit followed by an exercise like pull ups, push ups, stretching etc. I started to pay attention.
While Bob was hard at work one of the characters, Scrambler, was playing the role of Personal Trainer for Mr. Bentley (the Mayor of their little make pretend town). I thought this was an obvious attempt to promote the importance of exercise to little kids. I was right but to my surprise it went further than that!
As the story continued Scrambler essentially drove the poor Mayor into the ground. His excitement in being the Personal Trainer for the Mayor clouded his judgement and he never gave the Mayor a break. At one point as Scrambler takes off to find another steep hill for Mr. Bentley to run up, the exhausted Mayor takes it upon himself to take a little break under a tree - and falls asleep.
To be brief, Bob the Builder comes to the rescue after Scrambler (and friends) cannot find Mr. Bentley. Bob the Builder then explains the importance that rest plays in an exercise program and then makes sure he build a rest zone on the new exercise trail.
Two hours later at my women’s bootcamp I asked one of my campers if they have had a day off from exercise lately - she was clearly struggling. She is involved in a “Biggest Loser” contest at a local gym. The answer was no after 7 ... read entire entry
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on 10/6/2008
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9.1
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10 Minute Workout with Exercise Bands
exercise bands, 10 minute workouts, perform better
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This month I chose 4 exercises that are complex in nature, as I usually do, to maximize your opportunity to burn more Calories in less time. Complex does not mean complicated. In layman's terms it describes a movement that requires several groups of muscles to work at the same time.
This months exercises for the 10 Minute Whole Body Workout:
1.) Standing Chest Press
2.) Standing Rows
3.) Lateral Bridge
4.) Jumping Jacks
Perform 15 repetitions of each exercise as many times as you can in 10 minutes. Done.
For this workout I have chosen exercise bands for external resistance. The bands I use are from PerformBetter.com and for good reason. Not all exercise bands are created equal. I have used and will only use this type of professional band for two reasons:
They are tough. You can cut or rip part of these bands and they will not snap! They last a long time. The bands I use in most of my exercise videos are over 6 years old and they are the same ones I use with my in home clients.
Resistance. You can go as heavy as 100 lbs of resistance in each hand with black exercise bands - only from Perform Better.
Exercise bands can go anywhere and they travel easily. They come with a door anchor that simply slides into the hindge side of any door. Close the door and you are all set! I love using exercise bands as well because there is so much variety, they are "easy" on the joints and you can get a killer workout with them!
Workout for 10 minutes. Use exercise bands. Win.
Dave
www.homeofficeworkouts.com
"Never Have to Start an Exercise Program Again"
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on 10/2/2008
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2
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When do YOU Workout?
workout, exercise, kids, religion, politics
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Eventually this question is asked of me from just about everyone I meet. When people find out that my career is that I help people lose weight by figuring out how exercise fits into their lives…”yeah, I need to get back in the gym” is the usual response. Andrea and I had a some friends over for dinner Saturday night and we covered just about every topic including the one’s “your not supposed to discuss”.
Religion.
Politics.
Kids.
Work.
Then out of the blue it came out…”When do YOU workout, Dave”?
I don’t know why but that question bother me in the past. Again, I could speculate as to why it did but your guess is as good as mine.
I answered him openly and honestly while in my mind’s eye - I was thinking…who cares when I workout!
But when I explained that my workouts came in many forms like playing soccer and other backyard games with my boys, speed mowing the lawn, backyard workouts, workouts when my personal training clients cancel, and early morning workouts he was left only with more questions like, “yeah but when”?
He was even more astonished to know that I have not done a structured workout that has taken more than 20 minutes in about 8 months. Actually I do my 10 Minute Whole Body Workouts most of the time. They are time efficient, highly effective and they keep me ultra consistent.
Why am I telling you this?
Because I have now realized that the question of when I workout, as a fitness expert, is important. If I can’t give people an answer that illustrates everything I coach people on every day than I have no credibility.
It dawned on my thick skull that people need to hear how I fit my workouts in when I am dealing with a personal training business that has an active wait list, a fitness member site that is exploding, and a new venture of creating exericise programming and opportunity for kids with HFA (Hi... read entire entry
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on 9/30/2008
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5.4
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Got Muscle Confusion?
muscle confusion, results, exercise routine
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A question that I am often asked by frustrated fitness enthusiasts is "Why have my results stopped? I am doing the same routine as before - what happened?"
This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.
What happened? And, more importantly, what can you do about it?
You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to get off." This is the perfect analogy for your stale workout routine.
The problem: Your body has adapted to your routine. Let's face it, when you can do your workout routine in your sleep it's time for something new.
The Solution: It's time to shake things up, and to apply the concept of muscle confusion.
Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:
Exercises: When you know that your routine has lost its effectiveness the first obvious thing to change are the actual exercises. It is important to include every major muscle group in your routine, so be sure to exchange each exercise for one that works the same muscle group.
Resistance: Do you find yourself always reaching for the same dumbbells or placing the pin in the same notch of the weight stack? Change your weight as well as the number of repetitions performed. If you normally do 12-15 repetitions then increase the weight and do 6-8. The key is to challenge your muscles in a new way.
Mode: There are so many different styles of exercise out there—don't limit your routine to just one type. If you love working with dumbbells but your routine has fallen flat, put them aside and try something new. A little creativity can really jump start your progress.
Style: So ofte... read entire entry
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on 9/4/2008
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14.9
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Outrageous Fitness Myths Part II - You're proving my point!
fad diets, exercise, calories, diet, fitness myths
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Today I posted about fitness myths and one of the comments I received on my www.primetimeworkouts.com blog is worthy of a response. I am grateful for this person for voicing an opinion about what many may believe to be true. I will leave the name of the person anonymous out of respect. So for the purpose of the discussion let’s call him:
"Gym Shorts"
First: The issue in question:
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts and more often than you’re eating today.
No brain science there, just results.
The comment from Gym Shorts:
#2 is not a myth (you have to count calories for weight loss)
If what you say is true, we could sit on our couch and eat healthy fresh foods in small amounts all they long and we wouldn’t get fat. A nice thought but far away from reality. If you want to get smaller, you have to eat below maintenance calories, which can be calculated fairly easy. If you want to grow, you have to eat over maintenance calories. Simple as that. Now what you are saying could still result into eating below maintenance, but has nothing to do with not counting calories. At the end if there is more energy in form of food that goes in, compared to the energy that goes out, you will get fat. If you count or not.
In fact, many of these “weight loss breakthroughs” you bash in your first paragraph, or diet programs based on them, use exactly this to hype their program (”you don’t have to count calories”).
<... read entire entry
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on 8/28/2008
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13.9
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Don't give it all away....while you're away
vacation, workout, exercise
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Not everyone is consistent with exercise and eating well.
What a revelation!
If you are just beginning or not as consistent as you would like...than that week off could harm your efforts.
That vacation you've been planning or the business trip you can't get out of can sometimes have a negative effect on diet and your fitness routine.
In fact, sometimes it takes several days or a week to get back into the normal routine and feel like your self again. Although you're away from home and it's more difficult to follow your normal routine, you still shouldn't go all out and blow all the progress you've made.
Try to get a little exercise everyday and limit the high fat and high calorie foods.
Think of the word maintenance while you are away. The key is to maintain the level you left with.
If you don't take any steps backward you won't feel as if you are starting over again when you return to your regular routine.
Fall is coming. School is almost here. Back to you.
Dave
www.homeofficeworkouts.com
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on 8/14/2008
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2.5
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Dumbbell Bench Press done right
bench press, workout, exercise, fitness
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IF dumbbell bench press is a staple in you routine or even if you just throw it in there to mix things up every now and then - this information will help.
When doing a dumbbell bench press I, like most of us, was instructed to bring the dumbbells together on the top of the movement while squeezing your chest muscles.
Old school and ineffective.
You may feel a contraction in your pecs by doing this but I will argue you can get the same result by flexing your pecs as in a most muscular or crab body building pose. You could get the same result holding your hands out in front of you, palms together and arms slightly bent, and pressing your hands together.
When bringing the the dummbells that close to the mid line of your body gravity is not working against the muscles of the chest as much, similar to getting that big squeeze on the top of a biceps curl.
Without the big squeeze you would lose most of the contraction in your chest until you begin to lower the weight again.
What to do:
Keep the dumbbells moving straight up and down or perpendicular to the floor. Keep the width of the dumbbells on the bottom of the movement the same as you usually do. On the way up push straight up. The dumbbells should not move towards the midline of your body and end up the same distance apart as they were on the bottom of the movement.
Studies have shown that this will allow you to maintain a MAXIMAL CONTRACTION for a longer period of time compared to moving the dumbbells together.
Another way to put it...while doing dumbbell bench press act as if you have a straight bar in your hands.
Do it right. Get strong. Win.
Dave
www.homeofficeworkouts.com
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on 7/16/2008
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9.7
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Using FAILURE for SUCCESS
failure, weight loss, workouts, exercise, fitness goals
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When talking about "failure" in relation to a workout I would like to explain more about relative intensity first.
Relative intensity allows ANYONE to perform a certain amount of work within a certain period of time. Some more - some less. It depends on the individual, experience, strength, endurance, energy level, sleep, etc. Taking what your body will give you is paramount to success in any exercise program, no matter what the goal.
Many people have used "forced reps" as a training technique especially in the realm of body building and in the pursuit of a "bigger bench press". The though of failure as it pertains to anything is not usually associated with anything good or positive.
Failure during a set of push ups, for example, is very positive and a great way to get through a plateau.
Appy this principle to any workout. Here is a clear example, and possibly the best way to explain what I am trying to convey:
1.) Push ups
2.) Pull ups or assisted pull ups
Complete as many reps as possible (to failure) for 5 sets. Done.
If you neet to increase the intensity from there...complete the 5 sets in as little time as possible.
As a side note: I have not gone near anything even related to a bench press in over 6 months, but instead have been consistently performing my 10 minute whole body workouts and workouts like the one above.
Yesterday I did 5 sets of dumbbell presses (flat) with 80 pound dumbbells for 10-10-8-6-4 reps AFTER sets of pull ups to failure. By no means is this impressive to half the guys reading this but for me, who never reached the 225 mark on a flat bench...it's huge!
Dare to fail. Succeed. Win
Dave
www.homeofficeworkouts.com
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on 7/15/2008
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9.7
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Excuses are the nails...
free article, excuses, exercise
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…used to build a house of failure.
- Don Wilder
There are so many reasons (excuses) why we don’t workout on any particular day.
Part of my job is to help you identify them…and them work through them.
When my wife Andrea and I began our family my exercise consistency was cut by
more than half.
This gave me a greater appreciation for what my in home personal training clients
were going through.
Actually most of the opposition I would run into when speaking to a prospective
new client dealt with the fact that they didn’t have any exercise equipment
in their home.
Because of this I knew when I developed my Home Office Workouts website one
of the first orders of business was to deal with that issue.
You can check out this free article on my site to see how you can set up a home
gym for under $100 dollars.
Go ahead and take a look:
==> http://tinyurl.com/5u488b will direct you straight to my article.
Don’t let the excuse of not having a gym full of equipment in your home or office stop
you from having the body of your dreams.
Don’t give in. Make a plan. Win.
Dave
www.homeofficeworkouts.com
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on 7/10/2008
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14.8
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Cancer and Obesity on the Rise
cancer, obesity, insulin, healthy diet, exercise
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We still think "not me". The excerpt below is from the Mayo Clinic and you may find the information interesting. If not. Please pass it on to someone who needs a kick in the pants to start living an active, meaningful life.
As Americans' collective waistline has continued to expand, so has the prevalence of obesity-related cancer.
According to the June issue of Mayo Clinic Health Letter, an estimated 14 percent of cancer deaths in older men and 20 percent in older women can be attributed to excess body fat. It's not fully understood why excess body fat increases the risk of cancer.
Theories include:
Insulin -- Obesity and inactivity generally lead to higher levels of insulin circulating in the blood. Excess insulin is believed to fuel the growth of cancer cells. In addition, it increases circulating levels of other hormones that likely play a role in cancer development and growth, such as estrogen.
Estrogen -- Adding to insulin's influence on estrogen levels, fat tissue also produces this hormone. Estrogen levels are 50 percent to 100 percent higher in postmenopausal women who are overweight versus those who are lean. It's believed that this alteration increases the risk of estrogen-sensitive cancers such as certain types of breast cancers.
Immune system -- Excess fat is thought to release proteins that may suppress the immune system and increase inflammation. Both may play a role in cancer development and progression.
Other risks of obesity -- Obesity-related problems such as acid reflux, high blood pressure, gallstones and fatty liver may damage tissues of the esophagus, kidney, gallbladder and liver, respectively. This may set the stage for cancer development.
Although there's evidence that gaining weight increases the risk of cancer, there has been almost no research that demonstrates whether losing weight will reduce that risk. Two major components of weight ... read entire entry
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on 6/18/2008
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3.6
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Weight Loss...It's All Relative
10 minute workouts, exercise, weight loss, intensity
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My 10 minute Whole Body Workouts are not easy. They are not supposed to be.
Comments I often get are “there is no way I can perform the exercises in those workouts” or “I will probably only be able to each exercise once in 10 minutes”.
Another terrific attribute to this system is RELATIVE INTENSITY.
Everyone, and I mean everyone is at a different ability level and fitness level.
Some are stronger.
Some have never exercised regularly.
Some don’t have much stamina.
Some feel like they need to lose weight before they can exercise.
Somedays we feel great…somedays not so much.
Etc.
It doesn’t matter. Why? Because every exercise can be modified to be more difficult or much easier.
The days you feel like a million bucks…you might get 4 or even five rounds done in 10 minutes.
The days you don’t you may only complete 3. You take what your body will give you.
Here’s a bit of advice that was given to me along time ago -
“Before you can be great at anything you first have to be good. Before you can be good you have to start!”
Can you do 4 exercises, 10 repetitions each, and then repeat that for 10 minutes at your personal best effort?
I bet you can.
Dave
www.homeofficeworkouts.com
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on 6/12/2008
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7
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If I only had the time...
obesity, workout, exercise, 10 minute workouts
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'I don't have time' is the reason that most people don't exercise. Well, they call it a 'reason' I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don't have time for. Before you know it one missed workout becomes two and soon you realize that you haven't put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn't gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn't have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn't take as much time as you think. Here's one example:
10 Minute Results-Driven Workout
Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 10 repetitions.
Dumbbell Lunge and C... read entire entry
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on 6/10/2008
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9.6
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