AW-
I’ve got a tight schedule between work and school and don’t always have time for the gym. I’m curious about the hype surrounding the “As Seen on TV” type gadgets advertised. Do they work? If so, which ones?
Thx,
Rich
Philadelphia, PA
Rich, indeed we’ve all seen the infomercials for the newest and best way to get better abs, tighter rear and best shape of your life just by purchasing some company’s home fitness gadget. So which one should you buy? My generalized answer is none of them and here’s why:
Weightlifting is an incredibly old sport (http://chidlovski.net/liftup/l_history.asp). Furthermore, modern weightlifting as we know it with the advent of machine weights saw mass growth throughout the 60’s and 70’s. In theory and primary operation, even these machines have changed little over the past 40+ years. When it comes to new exercises and machines, I believe that if it’s good and delivers positive results to those who use it – it will stay around. Hence, these breakthrough inventions we see advertised for on TV, typically disappear just as fast as they came.
However, is that to say that these devices don’t actually work? No, not necessarily. But the issue of whether or not they work is not generally the reason behind their failed.
February 05, 2010
January 06, 2010
Alexander, it’s the New Year again, and once more I’m resolving to get in better shape in 2010. Do you have any suggestions to make this time actually work?
Thanks,
Erin
Erin, like yourself every January 31st an abundance of people make resolutions for a fitter, healthier new year. Because of this, I stat seeing many new faces at my gym, which slowly but surely taper off no later than mid March. While I do love having my gym back come Spring, I would rather see people successfully follow through with and achieve their New Year’s resolutions throughout the year. So while it goes without saying that considering a gym membership may be in your future, do so with the following advice in mind:
1) Start slowly. Like any crash-course diet, whenever you make drastic changes and expect them to stick, you’re most likely to eventually revert back to your old ways as it’s what you’ve known as best for so long. Instead of making an abrupt decision to join a gym and be there four days per week, start off with a day on the weekend and TiVo-ing your usually mid-week TV series for a second day at the gym during the week. Once that feels comfortable and routine, tack on an additional gym day.
2) Use the New Year’s deals to your advantage. Make no mistake, a gym can be a big commitment both time wise and financially speaking. But also remember that the gyms would rather have you for the duration of the year over just a couple months of membership, too. Do your research and look for the deals and incentives to get you to join – free personal training lessons, waived initiation or a month free, etc. Getting involved in classes or sessions with a personal trainer is a terrific way to ensure a great return on your new fitness goals – especially when they’re free!
3) Set specific goals. This is perhaps the most important point. Too many people put open ended goals in front of themselves like, “get into shape” or “loose weight.” Take some time to yourself following a good hard look in the mirror. Then, make your goals specific – “Loose 2 inches around the waist by April” or “shave 30 seconds off my 2 mile run time by the start of the outdoor running season.”
What is important to you and what is measurable? Try and put parameters to your goals (like an end date or scheduled event – example a wedding or vacation) and write them in a check-list format. That way, you have a clear goal which can be worked towards and marked off following the specific target completion.
4) Be realistic. Just because you made a definitive goal, doesn’t mean it’s realistic. I agree with pushing yourself, but gauge your goals to align with others of a similar age and healthy lifestyle, not who you want to look like in the magazines. Also, keep the list to a few key items. Too many target goals can bring you to better health all around, but you run the risk of being lost in a sea of your goals. Yes, we all could pick 20 goals we would like to work towards, but start off a bit smaller – say three to five. After you’ve reached these, then revaluate your goals. Some of your priorities may have changed between your January 1st self, and where you are following your New Year’s accomplishments.
Good luck in 2010, Erin…and I hope those at your gym keep seeing you well into the Fall and Winter!
Thanks,
Erin
Erin, like yourself every January 31st an abundance of people make resolutions for a fitter, healthier new year. Because of this, I stat seeing many new faces at my gym, which slowly but surely taper off no later than mid March. While I do love having my gym back come Spring, I would rather see people successfully follow through with and achieve their New Year’s resolutions throughout the year. So while it goes without saying that considering a gym membership may be in your future, do so with the following advice in mind:
1) Start slowly. Like any crash-course diet, whenever you make drastic changes and expect them to stick, you’re most likely to eventually revert back to your old ways as it’s what you’ve known as best for so long. Instead of making an abrupt decision to join a gym and be there four days per week, start off with a day on the weekend and TiVo-ing your usually mid-week TV series for a second day at the gym during the week. Once that feels comfortable and routine, tack on an additional gym day.
2) Use the New Year’s deals to your advantage. Make no mistake, a gym can be a big commitment both time wise and financially speaking. But also remember that the gyms would rather have you for the duration of the year over just a couple months of membership, too. Do your research and look for the deals and incentives to get you to join – free personal training lessons, waived initiation or a month free, etc. Getting involved in classes or sessions with a personal trainer is a terrific way to ensure a great return on your new fitness goals – especially when they’re free!
3) Set specific goals. This is perhaps the most important point. Too many people put open ended goals in front of themselves like, “get into shape” or “loose weight.” Take some time to yourself following a good hard look in the mirror. Then, make your goals specific – “Loose 2 inches around the waist by April” or “shave 30 seconds off my 2 mile run time by the start of the outdoor running season.”
What is important to you and what is measurable? Try and put parameters to your goals (like an end date or scheduled event – example a wedding or vacation) and write them in a check-list format. That way, you have a clear goal which can be worked towards and marked off following the specific target completion.
4) Be realistic. Just because you made a definitive goal, doesn’t mean it’s realistic. I agree with pushing yourself, but gauge your goals to align with others of a similar age and healthy lifestyle, not who you want to look like in the magazines. Also, keep the list to a few key items. Too many target goals can bring you to better health all around, but you run the risk of being lost in a sea of your goals. Yes, we all could pick 20 goals we would like to work towards, but start off a bit smaller – say three to five. After you’ve reached these, then revaluate your goals. Some of your priorities may have changed between your January 1st self, and where you are following your New Year’s accomplishments.
Good luck in 2010, Erin…and I hope those at your gym keep seeing you well into the Fall and Winter!
December 03, 2009
Hi Alexander,
I recently discovered your blog and have become a big fan. Your advice is both sound and sensible.
I work out regularly and am in pretty good shape. I really enjoy lifting weights and all types of cardio. I'll be vacationing in Mexico over the holidays and have been trying to get my body into "beach condition." It's not an easy task with winter approaching here in Chicago and lots of holiday parties to attend.
What advice can you give me to help ensure that I look and feel great by the time I leave on vacation in five weeks?
Thanks!
Kevin
kevjoyce@(removed for privacy purposes)
Thanks for the complements and great email, Kevin!
Your question couldn’t be better timed, either. Personally, I find I need a solid 3-4 week’s heads up to be assured I can reach my ‘target look’ prior to a photoshoot, vacation, etc. In order to get that quick push to show off a great body (and turning some heads too), I’ll share exactly what I do to get ahead of the fitness curve on short notice:
At Home-
1) Consume less. I generally reduce my overall food intake by about 20% - and mostly in the way of carbs. 20% isn’t much, but is enough to bring out a little extra definition in the next few weeks without starving yourself.
2) Lay off the booze. I know that’s hard, especially with work and holiday parties in full swing. However, following your most recent evening of booze consumption, your body will take 2 to 3 weeks to fully kick out all of those toxins and noticeably notch up your fitness results. Besides, you’ll have plenty of time to make up for it once you’re on vacation and have found your way to the beach bar!
At the Gym-
1) Go more often. While this may be obvious, I prefer to keep it simple and realistic like the above point # 1. My going more often entails slipping in one additional day per week of weights and one additional ‘cardio activity’ day as well. (As an example, my one additional ‘cardio activity’ is two hours of soccer on the weekend, or an hour on the bike at the gym when I wouldn’t otherwise be making time to pedal.)
2) Work the big muscles. Remember, the more muscle mass you have, the greater your caloric burning potential is. Hence, to give a quick jump to your calorie-burning efforts, target the big muscles perhaps a bit more deliberately than you would otherwise. (For me this means giving a bit more attention to my quads and chest to stimulate greater amount of muscle activity, thus burning more calories throughout my body.)
3) Target the muscles for the looks. Another obvious one, here! You want your abs to get the looks? Work the abs! You don’t need to kill yourself with endless abdominal exercises, but work them in whenever you’re working out. One or two exercises per gym or cardio date should be fine. For other people it’s the calves or biceps - the same rule applies.
So there you go! That’s just what I do when preparing for a beach getaway, photoshoot, etc. It may seem fairly simple or easy to do – which it is! That’s because diets that severely deprive your body generally don’t work or last. More importantly, this time of the year is not only stressful with the holidays, but also can be an overwhelming crunch time at the office prior to leaving for a vacation, getting in end of year numbers, etc. You need to keep on your “A” game during work while also pushing yourself towards a last-minute beach body.
I recently discovered your blog and have become a big fan. Your advice is both sound and sensible.
I work out regularly and am in pretty good shape. I really enjoy lifting weights and all types of cardio. I'll be vacationing in Mexico over the holidays and have been trying to get my body into "beach condition." It's not an easy task with winter approaching here in Chicago and lots of holiday parties to attend.
What advice can you give me to help ensure that I look and feel great by the time I leave on vacation in five weeks?
Thanks!
Kevin
kevjoyce@(removed for privacy purposes)
Thanks for the complements and great email, Kevin!
Your question couldn’t be better timed, either. Personally, I find I need a solid 3-4 week’s heads up to be assured I can reach my ‘target look’ prior to a photoshoot, vacation, etc. In order to get that quick push to show off a great body (and turning some heads too), I’ll share exactly what I do to get ahead of the fitness curve on short notice:
At Home-
1) Consume less. I generally reduce my overall food intake by about 20% - and mostly in the way of carbs. 20% isn’t much, but is enough to bring out a little extra definition in the next few weeks without starving yourself.
2) Lay off the booze. I know that’s hard, especially with work and holiday parties in full swing. However, following your most recent evening of booze consumption, your body will take 2 to 3 weeks to fully kick out all of those toxins and noticeably notch up your fitness results. Besides, you’ll have plenty of time to make up for it once you’re on vacation and have found your way to the beach bar!
At the Gym-
1) Go more often. While this may be obvious, I prefer to keep it simple and realistic like the above point # 1. My going more often entails slipping in one additional day per week of weights and one additional ‘cardio activity’ day as well. (As an example, my one additional ‘cardio activity’ is two hours of soccer on the weekend, or an hour on the bike at the gym when I wouldn’t otherwise be making time to pedal.)
2) Work the big muscles. Remember, the more muscle mass you have, the greater your caloric burning potential is. Hence, to give a quick jump to your calorie-burning efforts, target the big muscles perhaps a bit more deliberately than you would otherwise. (For me this means giving a bit more attention to my quads and chest to stimulate greater amount of muscle activity, thus burning more calories throughout my body.)
3) Target the muscles for the looks. Another obvious one, here! You want your abs to get the looks? Work the abs! You don’t need to kill yourself with endless abdominal exercises, but work them in whenever you’re working out. One or two exercises per gym or cardio date should be fine. For other people it’s the calves or biceps - the same rule applies.
So there you go! That’s just what I do when preparing for a beach getaway, photoshoot, etc. It may seem fairly simple or easy to do – which it is! That’s because diets that severely deprive your body generally don’t work or last. More importantly, this time of the year is not only stressful with the holidays, but also can be an overwhelming crunch time at the office prior to leaving for a vacation, getting in end of year numbers, etc. You need to keep on your “A” game during work while also pushing yourself towards a last-minute beach body.
November 12, 2009
A couple of weeks ago, I had the pleasure of meeting Andrew Davis, Managing Editor of the Windy City Times paper, here in Chicago. The meeting ended up yelding a wonderfully written fitness interview to include my favorite exercises for each main body part - abs, arms and glutes, too! The paper reaches people in print at over 500 outlets weekly, and over 20,000 monthly visitors online.
Please check out the article in this week's paper, or the full version available online, here.
Please check out the article in this week's paper, or the full version available online, here.
October 09, 2009
AW-
I spend a lot of time (perhaps too much?) outside this summer running in place of time I would otherwise spend lifting weights at the gym. Now that the weather is changing and I’m starting to hit the weights again, I’ve noticed that well, I somehow have more fat than I did prior to running. I haven’t changed my eating habits one bit, no had any increased stress from work, etc. How did this happen, and moreover, how do I get back to the more toned physique I held just a few months ago?!
Any advice helps as this whole thing has really turned me off from running.
Thank you!
Logan T.
Anchorage, AK
First, don’t think twice about the running! I too try and run more during the summer along the lakefront here in Chicago, but also find that my body has changed a bit come the fall season…and indeed it has!
So here’s the straightforward answer you’re looking for: The increased cardio you’ve done has consumed some of the muscle mass you previously had (in the springtime or whenever you last were in the depths of your weightlifting). Muscle itself is a calorie-burning powerhouse. It’s one of the reasons body builders can consume 5,000+ calories per day and still keep trim. The reason you’re seeing some undesired weight gain is simply because your diet stayed the same while there was less muscle to burn what you were taking in.
The solution is simple: If you’re looking to keep the same diet, build a greater muscle mass to enhance your calorie-burning potential. If you’re more content with your new-found running regimen and choose to continue that at the gym, then trim down your calorie intake so there’s more balanced calorie intake to muscle mass ratio.
Hope that clears things up and makes for a clear goal one way or another!
Stay lean,
AW
I spend a lot of time (perhaps too much?) outside this summer running in place of time I would otherwise spend lifting weights at the gym. Now that the weather is changing and I’m starting to hit the weights again, I’ve noticed that well, I somehow have more fat than I did prior to running. I haven’t changed my eating habits one bit, no had any increased stress from work, etc. How did this happen, and moreover, how do I get back to the more toned physique I held just a few months ago?!
Any advice helps as this whole thing has really turned me off from running.
Thank you!
Logan T.
Anchorage, AK
First, don’t think twice about the running! I too try and run more during the summer along the lakefront here in Chicago, but also find that my body has changed a bit come the fall season…and indeed it has!
So here’s the straightforward answer you’re looking for: The increased cardio you’ve done has consumed some of the muscle mass you previously had (in the springtime or whenever you last were in the depths of your weightlifting). Muscle itself is a calorie-burning powerhouse. It’s one of the reasons body builders can consume 5,000+ calories per day and still keep trim. The reason you’re seeing some undesired weight gain is simply because your diet stayed the same while there was less muscle to burn what you were taking in.
The solution is simple: If you’re looking to keep the same diet, build a greater muscle mass to enhance your calorie-burning potential. If you’re more content with your new-found running regimen and choose to continue that at the gym, then trim down your calorie intake so there’s more balanced calorie intake to muscle mass ratio.
Hope that clears things up and makes for a clear goal one way or another!
Stay lean,
AW
September 08, 2009
Dear Alexander William,
I was doing well on my workout routine until a couple days ago I became sick. I was well enough to get through a Thursday and Friday at school on cold medicine but definitely stayed away from the gym. How do you recommend handling being sick? Should I eat differently? When should I get back in the gym? Hopefully I will be well by the time you respond, but it would be greatly appreciated to know what to do next time this happens.
Thanks,
Joey D
Denver, Colorado
Well Joey, I hope by the time you read this, you’re indeed healthy and hitting the gym once again. However, for everybody else out there, you’re question couldn’t be better timed as we’re now approaching cold season.
As far as how to handle being sick, you’re doing the right thing by avoiding the gym! Most gyms are ideal breading grounds for illness-inducing bacteria and viruses. Keeping away until you’re better will not only keep other gym members healthy, but also reduce the likelihood of worsening your condition should you contract additional bacteria or viruses while your immune system is already in a weakened state.
However, on to the solution…
First and above all – sleep. I know it may be difficult to find time for a full 8+ hours of sleep while you’re a student or working long hours, but it’s the number one step towards recovery. Second, concerning your diet - you may need to make some adjustments. If you’re training hard and working on a modified diet, (such as low carbohydrate diet or using diuretics, for example) you’re going to have to abandon it temporarily to deliver what your body needs. There indeed is some truth to mom’s good old chicken noodle soup: it’s filled with veggies, protein and broth which will help to keep you hydrated. Additionally, you want to infuse your diet with plenty of veggies (raw or steamed) and fruit. These will deliver a handful of nutrients your body is craving. And lastly, drink fluids! Your body consumes a lot of resources when battling any ailment. If you’re running a fever, there’s a high probability you’re sweating out more than usual and more than you’re even aware of. Try and drink plenty of water. If water is just not doing if for you, find a healthy, acceptable alternative that you don’t mind downing – orange juice, Gatorade, etc.
While there is no cure for the common cold, you’ll gradually find out what works best for your body. Some people swear by vitamin C supplements during cold season while others try the sweat-it-out method through eating spicy food (good for clearing the airways, but can be hard on the stomach if that’s not 100%, though).
As for hitting the gym again, remember these three things:
1) The incubation period for a cold is typically between 3 to 5 days. Try and wait this out so you’re not a risk to other gym member’s health.
2) Go when you’re ready. You know your body best; nobody else can gauge for you when your body aches have subsided enough to work out once more.
3) Lastly, take it easy. Even after the cold has passed and you feel normal again, your body is still recovering. While exercise is of course healthy, a hard workout will place the body into a recovery process, of sorts. The last thing you need is to have pushed yourself too hard, only to end up relapsing into the cold you thought you had just beat.
I hope this helps, Joey! Moreover, I hope by the time you read this, you’re fully recovered and it is only a bookmarked post you hopefully don’t have to check back to later this winter!
Keep healthy,
Alexander
I was doing well on my workout routine until a couple days ago I became sick. I was well enough to get through a Thursday and Friday at school on cold medicine but definitely stayed away from the gym. How do you recommend handling being sick? Should I eat differently? When should I get back in the gym? Hopefully I will be well by the time you respond, but it would be greatly appreciated to know what to do next time this happens.
Thanks,
Joey D
Denver, Colorado
Well Joey, I hope by the time you read this, you’re indeed healthy and hitting the gym once again. However, for everybody else out there, you’re question couldn’t be better timed as we’re now approaching cold season.
As far as how to handle being sick, you’re doing the right thing by avoiding the gym! Most gyms are ideal breading grounds for illness-inducing bacteria and viruses. Keeping away until you’re better will not only keep other gym members healthy, but also reduce the likelihood of worsening your condition should you contract additional bacteria or viruses while your immune system is already in a weakened state.
However, on to the solution…
First and above all – sleep. I know it may be difficult to find time for a full 8+ hours of sleep while you’re a student or working long hours, but it’s the number one step towards recovery. Second, concerning your diet - you may need to make some adjustments. If you’re training hard and working on a modified diet, (such as low carbohydrate diet or using diuretics, for example) you’re going to have to abandon it temporarily to deliver what your body needs. There indeed is some truth to mom’s good old chicken noodle soup: it’s filled with veggies, protein and broth which will help to keep you hydrated. Additionally, you want to infuse your diet with plenty of veggies (raw or steamed) and fruit. These will deliver a handful of nutrients your body is craving. And lastly, drink fluids! Your body consumes a lot of resources when battling any ailment. If you’re running a fever, there’s a high probability you’re sweating out more than usual and more than you’re even aware of. Try and drink plenty of water. If water is just not doing if for you, find a healthy, acceptable alternative that you don’t mind downing – orange juice, Gatorade, etc.
While there is no cure for the common cold, you’ll gradually find out what works best for your body. Some people swear by vitamin C supplements during cold season while others try the sweat-it-out method through eating spicy food (good for clearing the airways, but can be hard on the stomach if that’s not 100%, though).
As for hitting the gym again, remember these three things:
1) The incubation period for a cold is typically between 3 to 5 days. Try and wait this out so you’re not a risk to other gym member’s health.
2) Go when you’re ready. You know your body best; nobody else can gauge for you when your body aches have subsided enough to work out once more.
3) Lastly, take it easy. Even after the cold has passed and you feel normal again, your body is still recovering. While exercise is of course healthy, a hard workout will place the body into a recovery process, of sorts. The last thing you need is to have pushed yourself too hard, only to end up relapsing into the cold you thought you had just beat.
I hope this helps, Joey! Moreover, I hope by the time you read this, you’re fully recovered and it is only a bookmarked post you hopefully don’t have to check back to later this winter!
Keep healthy,
Alexander
August 24, 2009
Alexander-
I just relocated to the New York area and am looking to begin working out again. Unfortunately, I while leaving my last home (Jacksonville, FL), I also left behind my high school best friend and numero uno workout partner. What should I be looking for in a new workout partner now that I’m starting over?
spbarnes@(removed for privacy purposes)
Thanks,
Steve
New York, NY
Steve, I’m sorry to hear you have to move on from your long-time friend and workout partner, especially because these bonds often run deep and lend to complimenting each other nicely at the gym! I’ve found there are two key qualities in finding a great workout companion:
1) Physically, seek out someone who challenges, not competes. Friendly competition is usually healthy and can lead to reaching new goals. However, it also often leads to an emotional component of a relationship which can readily exceed the boundaries of a healthy workout. You need someone who will safely push you to beak through your plateau, supports you when you need it most and positively encourages you 24/7 to be the best you can be.
2) Emotionally your workout companion should maintain many of the same qualities your husband/wife/partner does. He/she should know your strengths and weaknesses and work towards a constant improvement of one another. You don’t necessarily have to be equally matched in every aspect, but you do have to be able to support the other person in whatever they are working towards accomplishing. Furthermore, whoever you are working out with should also be giving it their all, not just going through the motions.
I hope this helps narrow down some essentials in your quest for the (new) perfect workout companion!
Happy hunting,
AW
I just relocated to the New York area and am looking to begin working out again. Unfortunately, I while leaving my last home (Jacksonville, FL), I also left behind my high school best friend and numero uno workout partner. What should I be looking for in a new workout partner now that I’m starting over?
spbarnes@(removed for privacy purposes)
Thanks,
Steve
New York, NY
Steve, I’m sorry to hear you have to move on from your long-time friend and workout partner, especially because these bonds often run deep and lend to complimenting each other nicely at the gym! I’ve found there are two key qualities in finding a great workout companion:
1) Physically, seek out someone who challenges, not competes. Friendly competition is usually healthy and can lead to reaching new goals. However, it also often leads to an emotional component of a relationship which can readily exceed the boundaries of a healthy workout. You need someone who will safely push you to beak through your plateau, supports you when you need it most and positively encourages you 24/7 to be the best you can be.
2) Emotionally your workout companion should maintain many of the same qualities your husband/wife/partner does. He/she should know your strengths and weaknesses and work towards a constant improvement of one another. You don’t necessarily have to be equally matched in every aspect, but you do have to be able to support the other person in whatever they are working towards accomplishing. Furthermore, whoever you are working out with should also be giving it their all, not just going through the motions.
I hope this helps narrow down some essentials in your quest for the (new) perfect workout companion!
Happy hunting,
AW
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