Men's Total Fitness Blog

Men's Total Fitness Home Page : Men's Total Fitness Blog : January 2006

January 7, 2006 21:26 - Welcome to the Men's Total Fitness Blog

We will be updating the Men's Total Fitness blog regularly so be sure to check back to get the latest news and information on topics such as diet and nutrition, nutritional supplements, home fitness equipment, and more!

To reference this entry please copy the url in this link: (Permalink)

January 9, 2006 15:29 - Do Home Ab Machines Really Work?

One of the most widely advertised and marketed exercise products are home ab machines. The makers of these ab machines claim that they'll shed excess fat around the stomach and develop those coveted six pack abs. What I wanted to know is are they really more effective than the old fashioned crunch?

Christian Finn, a certified personal trainer, wrote a recent article on a study that was done on six of the most popular ab machines. Only one ab machine was found to be more effective than the crunch. And interestingly enough, that one machine can't be found for sale! If you're considering purchasing one of these machines, you'll want to check out Christian Finn's article, Six Popular Ab Machines Put to the Test, before you buy anything.

To reference this entry please copy the url in this link: (Permalink)

January 11, 2006 00:23 - Major Insider Fitness Secret

We're 11 days into 2006 already and I'm sure many of you are working hard to achieve the infamous, "lose weight and get in shape," New Year's resolution. I want this to be the year that you not only achieve your weight loss goals, but you maintain those goals throughout the entire year. How many times have you started January in earnest, only to find yourself giving up as early as February?

Dr. Frank B. Smoot, a success coach for Global Health and Fitness, says there are seven fitness mistakes that so many people make that prevent them from reaching their weight loss goals. In a recent article he wrote, he says the major insider fitness secret for success is, "NOT to keep trying harder, but to stop doing what doesn't work, and start doing what's been proven to work." To learn more about this and to see if you're making any of the common fitness mistakes, read his article, The Top 7 Fitness Mistakes Just About Everybody Makes.

To reference this entry please copy the url in this link: (Permalink)

January 11, 2006 22:26 - The Obesity Epidemic - Why Are We So Fat?

The Center for Disease control and Prevention (CDC) declared obesity an epidemic in mid 2004 and stated at the time that there were over 400,000 deaths per year as a result of obesity. The CDC further predicted that according to trends, obesity would surpass smoking-related deaths by 2005.

Interestingly enough, towards the end of 2004, the CDC admitted to overstating obesity related deaths by as much as 20%. This is a major error but that still means over 300,000 people are dying every year from being too fat. What a tragedy. And while obesity deaths haven't surpassed smoking-related deaths, current trends suggest that it will happen by the end of this decade.

So why are we so fat and how can we avoid becoming a statistic? Tom Venuto, a certified personal trainer and fat loss expert, wrote an article called, Why Are We So Fat? Although written two years ago, it's a timeless piece as he explains how we've become so fat and how simple (not necessarily easy) it is to lose weight.

To reference this entry please copy the url in this link: (Permalink)

January 12, 2006 00:31 - To Count Calories or Not to Count Calories

Are you counting calories in an attempt to lose weight? You're not alone. We've all been there before at one time or another - we get our handy notebooks out and we keep track of every little morsel we put in our mouths in an attempt to make sure we don't eat too much. If you're like me, that lasts for about a week - maybe two weeks right after the New Year.

While we still need to keep track of our daily calories, there is any easy way to do it. Tom Venuto, a certified personal trainer and fat loss expert, discusses the challenges of counting calories in his latest article called, The Truth about Counting Calories. More importantly, he provides a realistic and practical solution to counting calories without actually counting them.

To reference this entry please copy the url in this link: (Permalink)

January 12, 2006 22:19 - The Numerous Benefits of Strength Training

A fitness plan isn't complete without strength training. The benefits of strength training are numerous. Speeding up metabolism, strengthening bones, increasing energy, lowering blood sugar levels, recapturing youth, and improving athletic performance are just some of the benefits of strength training!

So why is there resistance by some guys to include it in their fitness plan? Chances are a simple lack of time is the reason. Even the most devoted person may have limited time to include strength training during their daily workouts. Believe it or not, fitness experts say you can experience the benefits of strength training with as little as 30 minutes - two or three times a week.

Chad Tackett, a certified personal trainer and founder of Global Health and Fitness, provides simple tips on how to make time for strength training in his article titled, Making Time for Strength Training.

To reference this entry please copy the url in this link: (Permalink)

January 13, 2006 00:17 - Does Whey Protein Aid in Weight Loss?

The benefits of whey protein are well documented. For example, whey protein provides the body a rich supply of amino acids it needs to build muscle. There are also studies that suggest that whey has the potential to fight cancer and improve immunity. Recently, there have been studies that suggest whey protein may be a terrific weight loss supplement.

Whey protein already has a reputation for being a terrific appetite suppresser but its ability to aid in weight loss may go beyond that. Will Brink, a nutrition expert and fitness trainer, wrote a recent article titled, The Whey to Weight Loss. In this article he outlines, in great detail, a number of studies that have been done to demonstrate the various ways this protein may aid in weight loss.

For example, the studies suggest that whey protein may effect body fat, insulin sensitivity, fat burning, serotonin levels, blood sugar regulation, and more! Each one of these areas play a key role in helping a guy lose weight. Read the article for more details.

To reference this entry please copy the url in this link: (Permalink)

January 15, 2006 21:46 - Get Better Results with a More Effective Ab Crunch

Wow - two posts in the past seven days on abs. You guys must think I'm crazy about abs. The truth is, one of the most searched for terms on this site is "abs" or "ab exercises." I'm just trying to give you guys what you want - more info on how to effectively work those abs!

In a previous post this week I talked about how the good old fashion ab crunch out performs any home ab machine. Today, I want to bring your attention to an article that explains how easy it is to make them more effective, thus giving you better results. The usual advice when doing an ab crunch is to "pull your belly button in toward your spine" or "pull your abs in" during the crunch. But there's a far better way to make them more effective.

Christian Finn explains in his most recent article titled, A Simple Way to Make Your Abs Work Harder During the Crunch.

To reference this entry please copy the url in this link: (Permalink)

January 16, 2006 15:57 - Hoodia Gordonii: An Effective Weight Loss Supplement?

I was running on the treadmill today and I heard a commercial on the radio about hoodia gordonii. The commercial claimed that I could lose weight easily with this weight loss supplement that contained hoodia gordonii. I'm sure you've heard or seen commercials about hoodia by now. It's one of the latest weight loss crazes.

So what is it and how does it help with weight loss? Hoodia gordonii is a small cactus-like plant found in the South African Kalahari Desert. Eating fresh hoodia suppresses appetite and essentially eliminates cravings. Thus, for a period of time it makes you feel full so you don't overeat. Based on my research, there seems to be no argument that the plant itself doesn't work. Those that have tried the plant, and experts who have studied it, agree that it does indeed suppress appetite.

The debate over its effectiveness begins with weight loss supplements that claim to contain hoodia gordonii. Eating the actual plant and swallowing a pill that supposedly contains hoodia gordonii are two totally different things. Christian Finn wrote an article about hoodia gordonii a few weeks ago that I highly recommend you read before rushing out to buy this "magic weight loss supplement." The article is titled, The Real Truth about Hoodia and Weight Loss.

To reference this entry please copy the url in this link: (Permalink)

January 17, 2006 20:34 - How Much Weight Can I Safely Lose Per Week?

Most nutrition and exercise organizations recommend one to two pounds per week of weight loss. You might be wondering why that is. After all, those contestants on NBC's, "The Biggest Loser," were losing double digit amounts of weight just about every week! In a minute, you'll understand while weight loss like that makes for great TV, it probably isn't the smartest thing for long-term weight loss success.

Your body is made of lean body mass, which is all fat-free tissue such as muscle, and body fat. When you lose weight, you want to lose body fat - NOT muscle. Muscle burns fat all day long - even at rest. If you lose muscle, you slow down your body's ability to burn body fat! You essentially slow your metabolism.

When you lose large amounts of weight in a short period of time, you lose muscle as well. This is not a good thing because in the long-term, your body simply won't be able to burn body fat so you'll likely gain every pound of weight back! The key to successful long-term weight loss is to lose body fat - NOT muscle.

Tom Venuto, a certified personal trainer and fat loss expert, addresses this issue in one of his Q&A columns. He says you can safely lose more than two pounds per week but it depends where you're starting from. He provides guidelines on how much weight you can safely lose per week to maintain an ideal body composition. Read Tom's article titled, Is it o.k. to Lose More than 2 Pounds per Week?

To reference this entry please copy the url in this link: (Permalink)

January 18, 2006 16:26 - Should I Hire a Personal Trainer?

I get this question from time-to-time and my answer is always, "it depends." Are you self-motivating or are you the kind of guy that needs a little push to get going on something? If the latter is the case, then a personal trainer just might be your answer to fitness success.

There are several benefits to hiring a personal trainer. The two greatest benefits are a qualified trainer can create an effective fitness plan designed just for you and by having someone to "answer to" can be a great motivator to get you to stick with your fitness plan. There's nothing more embarrassing than meeting with your personal trainer and admitting that you haven't worked on any of the things he or she put together for you!

So where do you look for a personal trainer? Most health clubs have a staff of personal trainers so if you belong to one, start there first. You can also find them in your local yellow pages, newspaper advertisements, and of course doing a search online for personal trainers in your area.

There is another option that I highly recommend and that's to consider hiring an online personal trainer. There are resources online that provide access to highly qualified personal trainers 24/7 for a fraction of the cost of those you'd hire to work with in person. My favorite online resource is Global Health and Fitness. You can learn more about them by reading my review of Global Health and Fitness.

Regardless of what resource you use, please read the article titled, How to Choose a Personal Trainer to Best Meet Your Needs, by Chad Tackett. He provides quick tips on what to look for when hiring a personal trainer.

To reference this entry please copy the url in this link: (Permalink)

January 19, 2006 22:10 - Heart Rate Monitors: What They Are and Why You Need One

Rarely do I say you absolutely need a particular fitness accessory to get fit and trim, but heart rate monitors are the exception. These simple and afforadable devices can greatly improve your chances of reaching your weight loss and fitness goals.

To lose weight and get in shape, you need a comprehensive workout plan that consists of aerobic and anaerobic exercise. The emphasis of this entry is on aerobic exercises. To effectively lose weight, you need to be doing aerobic exercises for a minimum of 20 minutes in what I call the, "weight loss zone" - at least three times per week. The weight loss zone is a target heart rate of 70-80% of your maximum heart rate.

To read more about target heart rate and the weight loss zone, read my article titled, The Importance of Your Target Heart Rate for Weight Loss Success.

The only way you'll be able to effectively know if you're in the weight loss zone is if you use a heart rate monitor. There are other methods such as checking your pulse or trying to guess your exertion level by following a chart, but these are far inferior to using a heart rate monitor. A heart rate monitor gives you an accurate, constant reading of your heart rate while you exercise without having to stop or calculate anything.

For those of you not familiar with these devices, they consist of two pieces - a transmitter strap that you wear around your chest and a wristwatch receiver. The strap wears comfortably around your chest as you exercise, and with a push of a button on the wristwatch, it displays your heart rate! It doesn't get any easier than that. You can find a basic monitor for as little as $40 or as much as $400 for monitors loaded with features. Tomorrow I will provide reviews of the best heart rate monitors and where you can find the best deals.

To reference this entry please copy the url in this link: (Permalink)

January 20, 2006 16:25 - Recommended Heart Rate Monitors

Yesterday I talked about the importance of using a heart rate monitor to lose weight and get in shape. I promised to post reviews of some of the better heart rate monitors. So here it goes...

Heart rate monitors range in price from $40 to as much as $400. The following reviews and recommendations are for the lower-end models because let's face it; unless you're a hardcore athlete training for the Olympics, a basic model is all you need. Remember, all we want the heart rate monitor for is to tell us whether or not we're in the weight loss zone while we exercise. Every heart rate monitor will do this, but I want to point you to the best and least expensive models so you don't spend more than you have to.

Polar introduced the first wireless model in 1983 and were the only company that made heart rate monitors until the mid-1990's. Today, Polar is the industry leader and makes some of the best heart rate monitors.

There is one drawback to Polar heart rate monitors. When the batteries die in the chest transmitter or the wristwatch receiver, you have to send them to an authorized Polar dealer to have the batteries changed in order to keep the warranty valid. I've owned Polar heart rate monitors for years and it's a major pain to have to send the unit in just to have the batteries changed but I have put up with the inconvenience because they're reliable and great monitors.

Polar has many models to choose from and the truth is, you can't go wrong with any of their models - they're that good. The A1, however, is their most basic and least expensive model. The A1 has a compact design and has a large, easy-to-read display. The best part about it is it has one-button functionality. You press the button and you get your reading! The A1 will display your hear rate, exercise time and average heart rate for each exercise session. This reliable heart rate monitor is only $40.

Another monitor I highly recommend is the Acumen Eon Basix. It is water resistant up to thirty meters so it's great for kayakers and rowers. The Eon Basix also has self-replaceable batteries so there's no need to hassle with sending in the unit for a quick battery change. It has a large, two-color display for easy reading, has an in-zone goal countdown timer, calorie count, alarms to alert you when your heart rate falls above or below your set target heart rate, and has a scratch resistant crystal lens. The Acumen Eon Basix is only $43.99.

Finally, the CardioSport Go is a terrific heart rate monitor that offers the basics. It has one-button functionality that displays the minimum, maximum, and average heart rate during your exercise session. It also recalls your last workout statistics. The other nice thing about the CardioSport Go is that you can change the batteries yourself. The CardioSport Go is only $43.99.

Any of these basic monitors will work great for you and should give you year's of use. You can find all of these monitors and many more, at www.HeartRateMonitorsUSA.com. They have the best prices you'll find online and they offer free shipping on just about every monitor they sell!

To reference this entry please copy the url in this link: (Permalink)

January 21, 2006 20:32 - Does Eating Fish Help Shed Fat and Keep it Off?

New research suggests that eating fish might help us lose weight and keep it off. According to the research, fish may affect the way the body responds to a hormone called leptin, which is one of the hormones responsible for the increase in hunger.

To read more about this new research and an analysis of it by Christian Finn, read his latest article titled, Can This Food Help You Lose Fat - and Keep it off for Good?

In his article, Christian Finn touches on the potential health hazards of eating too much fish. He also suggests that a fish oil supplement may be a better alternative. However, I suggest an even healthier alternative to fish oil supplements and that's essential fatty acid supplements such as Udo's Choice Oil or flax oil. These oils are rich sources of Omega 3 fatty acids, the same fatty acids that are found in fish.

These essential fatty acids have numerous health benefits including the ability to help your body burn more fat! That's not a typo - you can actually burn more fat by getting more essential fatty acids in your diet. The great thing about essential fatty acid supplements is that they are completely free of mercury and any pollutants. Read Christian Finn's article first and then decide for yourself which is better for you - more fish, more fish oil supplements, or more essential fatty acid supplements.

To reference this entry please copy the url in this link: (Permalink)

January 22, 2006 21:59 - Strength Training Principles and Guidelines: Part One

Over the next five days I'm going to roll out a five-part series on strength training principles and guidelines. You will find this information very useful in helping you develop a solid strength training routine. Here are the topics that will be covered:

Part 1: Warming Up, Cooling Down, Stretching
Part 2: Importance of Blood Supply to Your Muscles and Proper Lifting Speed
Part 3: Importance of Proper Lifting Technique
Part 4: The Amount of Weight and Number of Reps Necessary to Reach Your Goals
Part 5: How to Avoid Overtraining

Today's topic covers the importance of warming up, cooling down, and stretching. I'll admit, this is the most boring part of the strength training routine and an often neglected part, but it's a very important aspect of the total strength training routine. Warming up, cooling down, and stretching will help prevent injuries and improve performance during your lifts. Get more details on this part of the strength training routine by reading part 1 by Chad Tackett.

To reference this entry please copy the url in this link: (Permalink)

January 23, 2006 15:55 - Strength Training Principles and Guidelines: Part Two

Today is part two of the five-part series on strength training principles and guidelines to help you develop a safe and effective strength training routine. Yesterday's topic was the importance of warming up, cooling down, and stretching. Today, Chad Tackett discusses the importance of forcing blood to the muscles when you're lifting weights.

I know that's probably the furthest thing from your mind when you're lifting weights, but it shouldn't be. Chad shares a simple technique in today's article that will give you better results without adding more sets or more weight!

You'll also learn when you should eat before and after your weight lifting session. This is important because the timing of your food will affect the blood supply to your muscles when you are lifting, which will directly affect your end results.

Finally, you'll learn the proper weight lifting speed for maximum results. Should your lifts be fast, slow or at a normal pace? Chad provides an answer in today's, Strength Training Principles and Guidelines: Part Two.

To reference this entry please copy the url in this link: (Permalink)

January 24, 2006 16:20 - Strength Training Principles and Guidelines: Part Three

Continuing the five-part series, today Chad Tackett discusses the importance of proper lifting technique, exercising through the full range of motion, proper exercise sequence, and the correct number of sets to do for what you're trying to achieve.

Chad touches on one of my pet peeves - guys lifting weights that are way too heavy for them to have proper form. I don't know why this bothers me so much, but it drives me nuts. I don't know who they're trying to fool because whether they realize it or not, using more weight than they can handle, actually produces inferior results and increases their risks for injuries.

I'll give you an example, today at the gym this guy was benching 200 pounds - or so you would think looking at the weight plates. The problem is, he put the safety catches just above his chest and he was literally bouncing the barbell off the catches and then using the momentum of the bounce to push the barbell back up. I'm sure he felt like a real tough guy but he looked like a complete fool.

I wanted to go up to him and knock him upside the head and tell him to cut his weight in half and use proper weight lifting technique to get better results. I didn't and I never will because it's actually quite comical to watch this guy and watching this screwball reminds me to focus on my own weight lifting technique.

Don't be that guy! In part three today, Chad will teach you the following:

• Common and critical weight lifting mistakes that are made and how to avoid them


• Why lifting through the full range of motion is so important


• The muscle groups that should be trained first when exercising multiple muscle groups in a single weight lifting session


• How many sets you should perform when lifting weights

Be sure to check back tomorrow for part four where Chad will explain the amount of weight you should use and the number of repetitions you should do for the results you desire.

To reference this entry please copy the url in this link: (Permalink)

January 25, 2006 16:05 - Strength Training Principles and Guidelines: Part Four

Well yesterday in part three, Chad Tackett explained the importance of weight lifting form and technique. He also explained the importance of exercise sequence and exercise selection. In today's discussion, Chad explains how to determine the amount of weight you should be using and the number of repetitions (or reps) you should be doing to achieve your strength training goals.

I find today's article particularly useful because like most guys, I never know how much weight I should be lifting or how many repetitions I should be doing to achieve my own personal goals. Are you supposed to lift heavier weights and fewer repetitions to get bigger and stronger, or lighter weights and more repetitions? It can be very confusing.

I know you're supposed to make your lifts more difficult in time by adding more weight to stimulate muscle growth, but what's the best way to do this? Chad provides the answers to all these questions in today's article, Strength Training and Principles: Part Four.

To reference this entry please copy the url in this link: (Permalink)

January 26, 2006 15:57 - Strength Training Principles and Guidelines: Part Five

Well, guys, this is the last part of the five-part series but a very important one. Today's topic is about the importance of avoiding the common mistakes that lead to overtraining. Chad doesn't go into much detail about what overtraining is, but he outlines specific things you can do with your strength training routine to avoid becoming overtrained.

So what is overtraining? It is a condition of fatigue and underperformance as a result of doing more training than your body can fully recover from. Symptoms of overtraining can be as simple as not having the energy for a good workout to as extreme as experiencing symptoms similar to the cold and flu. According to Jim Brown, Ph.D., symptoms of overtraining include:

• Sore throat


• Unusual soreness or stiffness the day after training


• Inability to complete normal training sessions


• Upper respiratory infections


• Sleep disturbances


• Constipation or diarrhea


• Depression


• Loss of appetite or loss of weight


• Increased Anxiety


• An increase of 8 to 10 heart beats per minute at rest

If you experience any of these symptoms, you should consult your physician to rule out any other possible illnesses. Unfortunately, there is nothing a doctor can prescribe to treat overtraining syndrome. The only prescription is plenty of rest! Preventing overtraining is easier than treating it so be sure to read Part Five to learn how to avoid it in the first place!

To reference this entry please copy the url in this link: (Permalink)

January 27, 2006 17:51 - Is Weight Training or Cardio Better for Fat Loss?

This is a question that is always asked by guys starting a fitness program aimed at shedding fat and getting fit. Most guys make the mistake of believing that it's all about cardio when it comes to burning unwanted body fat. Cardio is certainly important and necessary as a part of an overall effective fat loss plan, but it's not the only answer.

Weight training is equally important - if not MORE important! You'd be doing yourself a serious disservice by ignoring the weights if shedding body fat is your goal. Jon Benson, a fitness and fat loss guru, explains the importance of weight training to burn more fat. He also outlines other key elements to an overall successful fat loss plan. See what Jon has to say in his article titled, Weight Training: Better for Burning Fat?

To reference this entry please copy the url in this link: (Permalink)

January 30, 2006 16:32 - Consume Foods that Consume You - A Plan for Burning Fat

Over the weekend I implemented a new eating strategy provided by Jon Benson, author of, "Fit Over 40." The strategy is to eat foods that require a lot of energy from the body to process. The reason is obvious - consuming foods that require lots of energy to be digested will result in the body burning more calories. While it's too early to tell if the strategy works, I can say this - it has helped me "feel fuller" so I eat less throughout the day and it has given me more energy. I have no doubt the strategy will help me shed more body fat because the principles behind it make so much sense.

All food can be measured in terms of "energy density." Foods that weigh very little but are high in calories are said to have a high energy density. A good example of this would be a piece of chocolate - it physically weighs very little but it loaded with calories for its size. On the opposite end of the scale you have low energy density foods. These are foods that are physically heavier (bulkier) but have relatively few calories. An example of this would be a carrot or an apple.

The idea behind the strategy is that the weight of your food reflects the weight you see on your scale. Aim to eat foods that "weigh more" but have less calories in the form of energy density, and you'll be on your way to burning more fat. In Jon Benson's article titled, Weighing In On Your Food: Can The Weight Of Your Food Affect The Weight Of Your Body?, he explains this strategy in detail and outlines what specific foods you can eat and when to eat them to help you burn more body fat!

To reference this entry please copy the url in this link: (Permalink)

January 31, 2006 17:00 - How Much Muscle Will You Pack on This Year?

We're one full month into the New Year already and I'm sure most of you are busy lifting weights and doing your cardio to attain your fitness goals you set at the beginning of the year. So how are things coming along? Are you seeing the muscle gains (or losses when it comes to body fat) that you expected?

If you're not, don't panic. It's only been four weeks. Plus, there are a variety of challenges you are facing that you may not even be aware of that are preventing you from seeing the gains you expected (or expect to get). The fact is most guys set unrealistic goals when it comes to packing on muscle.

Christian Finn addresses this issue in his latest article. He explains the challenges that prevent guys from seeing the muscle gains they set out to achieve. He also explains how to set realistic goals and introduces his readers to a newer version of his, "Build More Muscle program." To read what Christian has to say, read his latest article, How Much Muscle Can You Gain in a Year - Really?

To reference this entry please copy the url in this link: (Permalink)

» February 2006

RSS Feed For This News

Men's Total Fitness Home Page | Men's Total Fitness Blog | Archives | Category Index | Recommended Fitness Resources