Swap Steady Cardio for Circuit-Style Training

push up

If you’re not a fan of slow and steady-paced cardio, there are alternative ways to burn calories and melt fat. Ed McNeely’s “5 Ways to Burn More Fat” in Muscle & Fitness offers five tips for those of you wanting to ditch the treadmill: First, McNeely suggests using compound exercises like squats, deadlifts, bench presses and bent-over rows, since moving bigger muscles burns more calories. Also making the list is circuit-style training. McNeely advises performing 6-8 exercises for 10 reps […]

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The Calorie “Window” for Women

Power Eating author Susan M. Kleiner, who pens the Ask An Expert column on OxygenMag.com, talks about the caloric balance needed to lose fat AND maintain lean muscle. Q: I have a question regarding the paradox of fat loss and metabolism. It is my understanding that not eating slows your metabolism and puts your body into “starvation mode,” making it difficult to lose weight. But we need to eat fewer calories to lose weight. Where is the balance? When do […]

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Shrug Off Bad Influences

What is the hardest part of training to stay in shape? It’s not the clean eating, since I prefer to eat healthfully all the time. And it’s certainly not the exercise; that’s the fun part. It’s you’re your family, friends and coworkers who accuse you of being obsessed with diet and exercise!   If you train hard and eat clean, you’ve been there: They tell you should take time off from the gym because you’re working too hard, or to […]

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Notes from the Newsstand

UFC President Dana White is on the cover of this month’s Men’s Fitness Magazine. White said he dropped more than 20 pounds in four weeks for the cover shoot by cycling his carbohydrate intake. This allowed him to build muscle while losing fat: He went from 217 pounds to 196 pounds. Check out Dana’s diet menu and exercise plan…. Meanwhile, the June 30th issue of TV Guide Magazine—dubbed “THE BOD SQUAD Ten TV Stars Share Their Fitness Secrets”—features Mario Lopez […]

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Sleep to Grow

Who doesn’t love to sleep? I wake up at 4 a.m. five days a week (hey, you fit it in when you can). And even though I usually hit the pillow before 9:30 p.m. every night, I’ll be the first to admit I sometimes feel slightly sleep-deprived. While seven hours is a decent amount of rest, I need eight to function maximally. Everyone’s different. But did you know a sleep debt accrues? If you fall short of a decent night’s […]

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Big Breakfast, Big Benefit

We already know eating breakfast is smart: It breaks the overnight “fast,” fuels the brain and muscles, and stabilizes blood sugar. It’s something so many strength and conditioning coaches agree on that it’s become a mantra in the weight training world. Now a new study, headed by Dr. Daniela Jakubowicz, a clinical professor at Virginia Commonwealth University and an endocrinologist at the Hospital de Clinicas Caracas in Venezuela, indicates a big, well-balanced breakfast may actually help with weight loss. And […]

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Carbohydrate Tolerance and Shedding Fat

Are you still trying to lose those last 10lbs? Or drop your body fat by a couple of percentage points? Join the club… I waged a battle against my vanity pounds a couple of weeks ago, and it’s not exactly a war of attrition. In his article “Carbohydrate Tolerance: Frontline Fat Loss,” strength coach and scientist David Barr explains how to lose weight as efficiently as possible by exploring the concept of carbohydrate tolerance. There’s nothing magical about his advice: […]

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06/20/08: Sweat Friday for the Beach Sunday Workout

We’ll perform each circuit twice, with no rest between exercises within circuits. This circuit will probably take about 45 minutes. I end it with chin-ups and 15 minutes of cardio. Circuit 1 High knees for length of gym, high kick back 10 Push-Ups Air Squats (perform 50 fast) Jump rope for 1 minute Rest 30 seconds and repeat Circuit 2 Plank (hold for 30 seconds) 10 close-grip push-ups Side plank with 10 leg raises Plank (hold for 30 seconds) 10 […]

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Leg Training Myths Exposed

Alwyn Cosgrove debunks pervasive gym myths in his article, “Leg Training Myths Exposed: Quick Answers to Common Idiocy.” I am tempted to make copies of it and hand it out to the know-it-alls at the gym who come and criticize me mid-set (no, really, I don’t mind my concentration being blown) because I am committing the cardinal sin of performing full squats; i.e., butt to the floor. I am, however, guilty of perpetuating the “Don’t let your knee pass your […]

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06/11/08: Legs

This is one killer workout. I am looking forward to it. 6 Narrow-Stance Leg Presses Rest 10 seconds 12 Weighted Step-Ups Rest 10 seconds 25 Leg Extension Rest 2 Minutes Repeat 3 times 6 Lying Leg Curls Rest 10 seconds 12 Romanian Dead Lifts Rest 10 seconds 25 Butt Blasters Rest 2 Minutes Repeat 3 times 6 Full DB Squats Rest 10 seconds 12 Lunges (each side) Rest 10 seconds 25 Dumbbell Dead Lifts Rest 2 Minutes Repeat 3 times […]

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