FITNESS ON THE CHEAP: PART 2

In my last post, I suggested a few ways to get in shape without spending a dime. Today I’ll present a couple of low-cost options for transforming your flabby, sedentary self into a lean, mean fitness machine. The stuff you’ll need isn’t free, but it won’t break your bank account either.

I’m biased, of course, but I think if you can afford to spend a little cash on exercise equipment, you should consider purchasing a basic barbell & dumbbell set (a 110-lb. set should be enough for most beginners) and a sturdy weight bench.

Fortunately for the bargain hunter, used barbell sets are fairly easy to find. In most cases, the sellers suffer from a common neurological disorder in which the desire to exercise is gradually replaced by an overpowering urge to spend more time on the couch. Or sometimes the seller is a dedicated lifter who’s simply outgrown the equipment and is preparing to upgrade. In either case, the asking price is often a fraction of what the equipment originally cost, so you can find some great deals–if you know where to look .

Garage sales, yard sales and Craig’s List are great places to find used and “almost new” weight equipment. Sometimes you’ll find everything you need for less than a $100. That’s a small price to pay for the amazing benefits you’ll get from regularly lifting those weights in various ways.

If lifting weights isn’t your thing, consider investing in a set of rubber resistance tubing. Inexpensive, effective, versatile and portable, resistance tubing provides a great workout almost anywhere. Several of my clients take tubing with them when they travel so they won’t miss a workout while they’re away.

Resistance tubing comes in several resistance levels. You can buy an entire set at most sporting goods stores and even some department stores for $20-$30.

Spri Xertube with door attachment

I get my tubing from Spri Products. It’s a little more expensive than other brands (prices for individual Xertubes range from $9-$12), but they’re well worth the cost. If you order your tubes from Spri, be sure to also purchase a door attachment. It costs only a few bucks, and it’ll make your tubing even more versatile.

Of course, cheap exercise equipment is only effective if you know how to use it properly. In my next post, I’ll tell you where to find some good advice for putting your stuff to good use.

FITNESS ON THE CHEAP: PART 1

I realize that not everybody can afford personal training, especially during these tough economic times, but that shouldn’t prevent you from getting in shape. After all, exercise is one of the cheapest and most effective ways to improve the quality of your life. Nothing else even comes close. Can you name a single prescription drug that can help you lose weight, gain muscle, increase endurance, increase strength, increase energy, improve mood, improve posture, reduce the risk of diabetes and heart disease, lower blood pressure, increase bone density, reduce cholesterol, combat depression, and add years to your life? Exercise does ALL of that without any harmful side effects–unless you do something stupid like dropping a dumbbell on your foot, or trying single-leg squats on a Bosu Ball while blindfolded. (To learn more about the benefits of exercise, specifically strength training, check out this link: http://www.fitnessandfreebies.com/health/top18.html)
You don’t need an expensive gym membership or pricey home exercise equipment to start reaping the benefits of exercise. (Of course, membership at a good gym definitely has its advantages.) There are plenty of low-cost and even NO-cost ways to begin your journey to physical perfection, or at least your journey to a much healthier, happier you.
In today’s post, we’ll take a look at a couple of ways to get fit without spending a penny.

Walking is great exercise, and it’s completely free. You probably already have a comfortable pair of walking shoes, so just lace ‘em up and walk! Start with a brisk walk around the block, and gradually increase the distance every day. Walking is a perfect way for sedentary folks to ease into a more active lifestyle. (To learn more about what walking can do for you, just Google the phrase “health benefits of walking.)
If you’re looking for something a little more challenging, consider putting together a workout with some good old-fashioned calisthenics and bodyweight exercises.

Push-ups, jumping jacks, burpees, squats, lunges, step-ups, pull-ups, chair dips, mountain climbers, crunches, etc. don’t require any special equipment, and you can do them almost anywhere. String a few of these exercises together in a fast-paced circuit, and you’ve got an effective, muscle-building, fat-burning, heart-pumping workout. If regular push-ups and pull-ups are too tough, you can use one of several modified versions until you get a little stronger. Here’s a good article on bodyweight workouts:
http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm
In my next post, I’ll describe a couple of low-cost exercise choices.
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THE TRUTH ABOUT BOOZE & BELLY FAT

You just can’t figure it out. After all that hard work, all those crunches, all those hours on the treadmill, all that dieting, you STILL don’t have the flat, trim stomach you desperately want. What’s up with that?! You’ve been working out consistently, carefully counting your calories, avoiding refined carbohydrates and even battling that pesky cortisol with some stress-relieving yoga classes at the gym.

Of course, you still allow yourself one guilty pleasure: a nightly drink before dinner, but, hey, one little drink couldn’t sabotage all your hard work, right? Wrong!

After reading this article about alcohol and belly fat, you might just reconsider your nightly ritual:

http://www.ehow.com/i/#article_5456883

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LIFT LONG AND PROSPER

This guy obviously isn't ready for the old-folks home.

A defiant fashion model once said, “I refuse to grow old gracefully. I intend to fight it every step of the way.”

I can certainly relate to that statement. I’m not about to sit around and become weak, withered and feeble. If Father Time wants a piece of me, he’d better bring several burly buddies to the party, because I’m not going down easily. In fact, I intend to kick his butt. And many years from now, while I’m celebrating my 120th birthday, everyone will say, “Wow, Mark! You don’t look a day over 50!”

Of course, growing older is inevitable, but one recent study seems to prove that you can dramatically slow the aging process by exercising regularly. According to scientists at King’s College in London, exercise protects DNA from the wear and tear of aging. I’ll spare you all the technical jargon about telomeres, chromosomes, oxidative stress and such. All you really need to know is that in this study, subjects who spent more than 3 hours each week engaging in vigorous physical activity (such as running, cycling, and lifting weights) were biologically 10 years younger than their sedentary counterparts. In other words, an active 50-year old can be in much better shape than a sedentary 40-year old. Think about it: an investment of 3 measly hours every week can get you an extra decade of youthful vitality. It’s a no-brainer, folks! (For more details on this study, check out this link: http://www.cbass.com/Strengthtrainingandtelomeres.htm)

So if you’re not already exercising, you should start today! And when you hit the gym, imagine that every workout is a smackdown against Father Time. Show him who’s boss. Yank him around by his long white beard. Make him sorry that he ever got in the ring with you. And if you need a little help in your fight, call me. I’d be honored to provide assistance.

But remember, the fight won’t be easy. As the famous actress Bette Davis once said, “Old age is no place for sissies.”

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POUR YOURSELF A CUP OF AMBITION

I will freely admit that I occasionally rely on the stimulative powers of caffeine to propel me through a workout. Because of my ever-changing client training schedule, my own workouts are usually delayed until late in the day, when my energy level can wane. (Yes, even superhuman beings like me can experience low energy levels.) Sometimes, a good dose of caffeine can be the difference between a lackluster workout and a great one.

Recent research has proven the benefits of moderate caffeine consumption before strength training. According to Steve O’Reilly, RD, LD, and CEO of Underdog Nutrition (for more info, visit underdognutrition.com), “Caffeine helps to increase strength because it triggers the release of epinephrine from the adrenal glands, resulting in improved muscle contractions. When this happens, perceived exertion is reduced, allowing athletes to push more weight without making a conscious decision to work harder.”

In other words, ingesting caffeine before your workout can help you accelerate strength gains and increase muscle mass.

Of course, if you’re hypersensitive to caffeine, you should proceed with caution. In sensitive individuals, caffeine consumed late in the day can prevent a good night’s sleep. Heck, you might even find yourself jogging around the block at 3:00 a.m.  (Just trust me on this one, folks.)

Some of the extraordinarily potent pre-workout drinks on the market contain obscene amounts of caffeine. They can also contain other stimulants in their “proprietary energy blends.” I think some of these potions are capable of keeping a person awake and nervous for a week or two, so if you’re determined to try one, start with the smallest recommended serving to gauge your tolerance.

During the hot summer months, I prefer a strong iced coffee to jump start my workout. After spending way too much money at Starbucks, I experimented with some homemade, low-cost alternatives. Here’s my favorite, which has only 90 calories!

–1 cup fat-free milk
–2 heaping teaspoons of instant espresso (or you can use less-potent Folgers instant coffee).
–4 tablespoons of Torani Sugar-Free French Vanilla Syrup (Sugar-Free chocolate is good, too.)

Mix ingredients in blender until slightly foamy, then pour over ice and enjoy. (I drink it 20-30 minutes before my workout, and then wait for that wonderful energy surge to kick in.)

http://usat.me?39450838

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NEWSFLASH: BEING FAT AND LAZY CAN KILL YOU!

I just don’t get it. It seems that each new day brings more bad news about the dangers of poor dietary habits and a sedentary lifestyle, yet America’s obesity rates continue to climb.

According to a recent news report, Californians are kicking the cigarette habit in record numbers–almost a 10% decrease since last year! So why aren’t we seeing a corresponding drop in the number of fat people in our state? After all, both smoking and gluttony can kill you, right? Dead is dead, right? Can a lifetime of smoking make you any more dead than a lifetime of obesity and laziness. Take your pick, ladies and gentlemen: lung cancer or heart attack. The end result is the same.

Who knows, maybe those former smokers are now substituting junk food for cigarettes. Whatever the reason, overweight people need to understand this important fact: BEING FAT AND LAZY CAN KILL YOU!

Need more proof? Check out this article from yesterday’s (7/27/10) USA Today:

http://usat.me?39450838

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A HOT TOPIC: EXERCISING IN EXTREME HEAT

As I’m writing this post, the temperature here in the barren badlands of central California is holding steady at 103 degrees. Although that’s not even close to a record, it’s hot enough to make outdoor exercising a risky endeavor.

Of course, the best place to exercise during a heat wave is a nice, air-conditioned gym. If you live in the Fresno area, I recommend Centerpoint Athletic Club. It’s a spacious, family-friendly facility that features a fully equipped weight room, a cardio room, a basketball court, a snack bar, child care, a friendly staff and a beautiful sparkling swimming pool (which was recently completely renovated).

Centerpoint also offers plenty of free exercise classes, including Zumba, TurboKick, yoga and spinning. And if personal training is what you need, call me. I’d be happy to explain the benefits of training with me at Centerpoint.

Here’s a link to an article that provides valuable advice for anybody who exercises in extreme heat.

http://www.mayoclinic.com/health/exercise/HQ00316

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WHY CAN’T I LOSE WEIGHT?!

It’s a question I’ve heard many times over the years:

“I’ve been working out consistently for several weeks, but I’m still not losing weight! What am I doing wrong?”

The answer is that you might not be doing anything wrong. I recently discovered an online article that does a pretty good job of explaining why people who’ve started to lift weights might initially be disappointed when they step on the scale. Check it out:

http://exercise.about.com/od/weightloss/f/gainingweight.htm

Here’s the bottom line: If you’re consistent with your workouts, and careful with your diet, good things will eventually happen. Be patient. And if you’re looking for a trainer, call me.

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DON’T SKIP THE WARM-UP!

In this riveting video (which will probably win some kind of award someday), I briefly explain why you should always warm up before working out. I then bravely defy the laws of physics by performing a 6-minute warm-up in only 3 minutes. AMAZING! (Remember, regardless of which warm-up method you choose, start slowly, and gradually increase the intensity.)

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THE JOY OF PLATE PUSHES

Plate pushes are a great way to work quads, glutes, calves and, yes, even those all-important core muscles. And, as a special bonus, it’s a heck of a cardio challenge. In this video, one of my hardworking clients, Stephanie, pushes a 35-lb. weight plate from one end of Centerpoint’s basketball court to the other. She repeated the drill several times, resting only 20-30 seconds between pushes. Although Stephanie is an avid runner who’s VERY strong, this exercise really challenged her. Of course, plate pushes can be performed with lighter or heavier plates. She doesn’t know it yet, but next time, “Super Stephanie” will be moving up to a 45-lb. plate. BooHA-haA-ha-ha! (evil trainer laugh).

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