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Everybody and their brother in the fitness world are writing posts about the new year. And everyone is ripping each other off, generating marginal content, and feeding cliches. Not to mention the fact that the content for 2010 is exactly what everyone wrote in 2009, which is just like 2008, and 2007… etc. Here is my send-up to all the lame post topics I’ve seen in the past four weeks…
#6 – “The Top Fitness Things I Learned in 2009″
My answer: Nothing. Seriously, there’s very little truly new in fitness. The core principles have been around for decades and new discovery is very limited.
#5 – “My Fitness Predictions for 2010″
My answer: Some people will get fatter. Some people will lose fat. Some people will gain muscle. Some will lose muscle, thinking they are losing fat. Overall, sadly, not much will statistically change in 2010.
#4 – “My New Year’s Resolution Is To Finally Get in Shape in 2010″
My answer: Resolutions are not goals. See this.
#3 – “Start Now To Work Off The Holiday Treats You Ate at the End Of 2009″
My answer: You should have started working BEFORE Thanksgiving, and you should have limited your binge eating to only Thanksgiving, Christmas, and New Years (3 days, not the 3 weeks many of you took “off”).
#2 – “How To Get Motivated For 2010″
My answer: If your motivation is only triggered by the calendar year incrementing to 2010, then you need some serious lessons in motivation.
#1 – “How To Make 2010 Your Best Year Ever!”
My answer: Work hard. Really hard. Excellent fitness takes hard work (physically) and hard work (mental discipline).
So, what would YOU add?
Join the forum discussion on this article, or comment below.Continue reading about Top 6 Lamest Annual Fitness Post Ideas
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Last week we talked a bit about cases were it might be ok to use machines instead of free weights. But even in those limited circumstances, you have to take some precautions to prevent injury and to maximize the effectiveness of your workout:
pic: Don't Be Stupid - use machines as they were intended
The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines
1. Be absolutely sure you can’t find a free weight alternative. Most of the time, with some advance research, you can find a better way to work the desired muscles by using a free-weight exercise. Note well: “free weights” includes dumbbells, kettlebells, and medicine balls too!
2. Be absolutely sure you can’t find a cable alternative. Same as above.
3. Always take the time to try different seat heights, and other ergonomic settings to get the best range of motion; then (more…)
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Last week I outlined the argument in favor of free weights over machines. But is that the end of the story? No way. There are some advantages to machines in some cases. I’ll go into details momentarily but first let’s dispel some myths about who should use machines…
Cases Where You Might Hear Machines Are Better, But Where No Evidence Exists
You might hear pseudo-experts pontificate about who should/shouldn’t use machines. For example, I often hear people tell me that the following groups of people “should” use machines instead of free weights:
- older people
- children
- fat people
- women
- newbies to lifting
Hogwash! There is no scientific evidence to support such claims.
So When Are Machines Ok?
That said, there are a few cases where machines are acceptable (or, in some cases, even preferred). Machines usually (and I do mean usually, as in “not always”!) have these advantages: (more…)
Join the forum discussion on this article, or comment below.Continue reading about Part 2 – Machines Suck! Or Do they? – Free Weights Vs. Machines
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pic: Do exercise routines have to use a 7-day week?
Sounds like a silly question, right? I mean, a “real” week is 7 days, so shouldn’t our routines be based on “reality”?
Actually, after years of lifting and running, I’m starting to come to the conclusion that in many cases, our bodies don’t care about “real weeks”. Our bodies care about the balance between stimulation and recovery.
The goal for every serious fitness buff is to kick your own butt just enough to get progress, but not too much that your body can’t recover. This applies to lifting weights, running, skiing, biking, etc.
Why 7?
So we’re all stuck on “x days per week” and we assume that a week means 7 days. (And to be fair, it usually does mean 7 days.)
But what if the key to getting in the right amount of work means you have to shift your paradigm from 7 days a week to something different…?
What about a 6-day week?
What about an 8-day week? (Please, no Beatle quotes…)
In my newest lifting program, Hypertrofreak, I include two different programs.
And guess what? I’m using an 8-day week.
I have you working out 6 days a week, but there are 8 days in my week. That means you are getting 2 recovery days each cycle.
Here’s a cut and paste from part of the program:
Day 1 = Day 1
Day 2 = Day 2
Day 3 = Day 3
Day 4 = recovery
Day 5 = Day 5
Day 6 = Day 6
Day 7 = Day 7
Day 8 = recovery
Day 9 = Day 1
Day 10 = Day 2
Day 11 = Day 3
Day 12 = recovery
Day 13 = Day 5
Day 14 = Day 6
Day 15 = Day 7
Day 16 = recovery
At first, this is hard to get your head around and can be a little confusing. But if you learned to tie your own shoes, then you can learn this.
I’m also experimenting right now with (more…)
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A couple months ago I did a full article on how to improve your pull-ups/chin-ups. Here’s one more technique I think you’ll love.
It’s just a simple ladder. This is for people who can do a few pullups/chinups – say 4 or 5 max, though it might work for people who are already doing 10 to 20 who (for some reason) want to increase further…
First decide if you are doing chin-ups or pull-ups (click here for the difference). I’m going to assume chin-ups for this explanation.
- Do 1 chinup
- Rest 30 seconds
- Do 2 chinups
- Rest 30 seconds
- Do 3 chinups
- Rest 30 seconds
- Continue in this pattern until you can’t move up any more. It will certainly be at a number less than your max, because you will have pre-exhausted the muscles.
- Now that you’ve tapped out, reverse the pattern, going back down the ladder.
That’s it! After a few weeks of doing this once or twice a week, you’ll see your max increase for sure. Have fun!
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- Are free-weights always better than machines? pic from cybexintl.com
This is the first article in a 4-part series on using lifting machines. This is part one and next week I’ll share part 2, then part 3. And then in part 4, I’ll share what the science says about all this.
You’ve heard me, and many other online fitness guys, really blast the use of fixed-path machines. And for good reason – I stand solidly behind the premise that free-weights are better than fixed-path machines in almost every case. That’s why I use free weights for the majority of my muscle building programs.
But, like any rule or scientific study, there are exceptions.
First off note that I’m using the phrase “fixed-path machine”. What does this mean?
Well, for one it does NOT mean the newer cable machines. The newest cable machines don’t require a fixed path – you can move however you want and the cable simply provides the connection to the resistance. (I could make the argument that cable exercises are in fact the best bang-for-the-buck possible, but that would be another article…)
I categorize fixed-path machines into two buckets:
- Selectorized Lifting Machine – pic from cybexintl.com
a) Selectorized – Machines where there is a stack of weights built into the machine and you select the weight with a pin (see picture). In these, the bars are connected to the apparatus and usually both arms or legs move together (non-independent). For example, the old-school Universal Machines, the early Nautilus machines, most of the Body Solid line, some of the Cybex line, etc. Usually all these machines are in their own section at the gym and most involve sitting.
b) Plate Loaded – Weight machines where you manually load free-weight plates onto a machine that still follows a fixed path; these are fake free weights, and just because you are loading 45 pound plates onto it doesn’t mean you are doing free weights! For example the Smith Machine, leg press machines, many of the Cybex line. One improvement these often have over the Selectorized machines is that each limb moves independently (at least for upper body exercises – see picture). These are usually integrated into the free-weight section of your gym.
- Plate-loaded Weight Machine – pic from cybexintl.com
Keep in mind though, that there are so many different “machines” out there, and every generation of machine is better than the first. It’s really hard to do a direct comparison, but I’ll try anyway since you are a LeanLifter (smile).
Why Free Weights
Let’s start with a summary on why free-weights are generally better than machines: (more…)
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Have you ever listened to the Get-It-Done-Guy’s weekly podcast?
You need to. It’s hysterical.
Oh, and actually practical too. Tips for getting things done. He gets extra points for the clever show name.
But really the reason to listen is to laugh.
Stever (no, that’s not a typo) is both insightful and funny.
Last week he had a great podcast you can listen to here: (more…)
Join the forum discussion on this article, or comment below.Continue reading about Sticking To Your Diet And Fitness Plan
Admitting Defeat
You know, I recently wrote an article over at The Goal Triangle about how you have to fail in order to succeed. Well, here’s a case in point: the new email format. I tried to make things easier for you and for myself, and improve the look of the emails you get, but I “failed”. It was harder for me to manage, and the html codes ended up triggering more spam filters (meaning many of you never got some really good articles – check your spam folders over the past few weeks to make sure). So, I’m back to the old format.
Poll Results
You may have noticed the poll taking place on the right side of worldfitnessnetwork. The previous poll asked what your top fitness goals were. After hundreds of votes, the top 2 were: #1: build muscle and #2 shed fat. Probably not surprising given the content I write about! Be sure to take the current poll (which will be changed to a new poll in February).
The Fight For Your Fitness Wallet
If you are signed up for other fitness sites, you may have noticed a huge increase in sales hype and email volume.
I’m here to give you the straight story about why they are doing this, and how you should respond.
Since most of those guys are sending me information about how I should promote their products, I see their strategy. Here’s what’s going on… (more…)
