THE CURIOUS CASE OF HERSCHEL WALKER

If you ever doubted that superhuman beings walk among us, consider the case of retired NFL star and incredible physical specimen, Herschel Walker, who's nearing 50. While we mortal fitness-minded men worry about things like training cycles, protein intake, nutrient timing, overtraining, and ergogenic aids, the 1982 Heisman Trophy winner skips breakfast and lunch and eats salad and bread for dinner. He's a vegetarian who doesn't worry about consuming enough protein. (Sometimes, Herschel loses his appetite and goes 3 or 4 days without eating anything.) Every morning, he performs 750-1,500 pushups and 2,000 sit-ups. If that wasn't amazing enough, Walker maintains this lifestyle while preparing for his second MMA match. Yup, that's right, Herschel has added "ultimate fighter" to his list of athletic accomplishments. (He won his first match against a much younger opponent, Greg Nagy.) While I don't recommend following Walker's unique approach to nutrition and exercise, I wholeheartedly agree with his never-say-die attitude toward growing older. To learn more about this fascinating athlete: check out this link: Herschel Walker breaks fitness rules And if you're looking for a trainer who won't make you do 1,500 pushups and 2,000 sit-ups every day, call me at (559) 871-1658

BELLY FAT IN WOMEN: HOW TO KEEP IT OFF

It's one of those aggravating facts of life: As a woman ages, her metabolism slows down, her hormones go wacky ("go wacky" is a fancy medical term I just made up), and her body fat gradually increases. Then, after menopause, that extra fat starts looking around for new places to settle down. Unfortunately, one of the most popular locations for post-menopausal fat to accumulate is . . . (dramatic pause). . . the belly. Of course, you already know that excess belly fat is not very attractive, but what you may not know is that it can also be dangerous. There are two types of belly fat; visceral fat and subcutaneous fat. Visceral fat lies deep within the abdomen and surrounds abdominal organs. It's the dangerous stuff that has been linked to several health problems, including heart disease, breast cancer, diabetes, metabolic syndrome, gallbladder problems, high blood pressure, and colorectal cancer. Subcutaneous fat, which is located between the skin and abdominal wall, is less dangerous but more visible. It's the stuff you can grab and shove together to make your belly look like a butt.


Those smart folks at the Mayo Clinic (not to be confused with the Mustard Clinic) published an article that offers some useful advice for keeping belly fat at bay. Check it out here: Belly fat in women: How to keep it off Remember, a certified personal trainer can help you stay motivated in your battle against belly fat. Call Central Valley Fitness for more information at (559) 871-1658.

SHOULD WOMEN AVOID HEAVY WEIGHTS?

Many women avoid lifting heavy weights at the gym because they're afraid of bulking up or getting "man muscles." For the vast majority of women, those concerns are not warranted, and here's why: A woman's body doesn't contain enough testosterone to produce humongous muscles. (Testosterone is the magical man juice that enables us men to burp louder than women, grow hair in our ears and on our backs, and yell like homicidal maniacs while we watch football games.) Recent research suggests that the amount of weight and number of repetitions aren't as important as fatiguing the targeted muscles in less than 90 seconds. This video from the American Council on Exercise (ACE) does a pretty good job of explaining these findings: High Reps and Light Weights vs. Low Reps and Heavy Weights

BREVITY IS THE SOUL OF FIT

In Shakespeare's Hamlet, Polonius says that "brevity is the soul of wit." That's a 14th-century way of saying that intelligent people should be able to convey their thoughts as briefly as possible. (Ironically, brevity is not Polonius' strong suit.) So why am I quoting Shakespeare on my fitness blog? Well, I'm simply using the immortal bard's words to explain why I've decided to shorten my posts. According to my well-paid team of blogging experts, a good post should be short and sweet. Readers want succinct, well-written, easily digestible content so they can pop in, read up, and move on. (By the way, if you don't believe that I have a team of well-paid blogging experts, you're right. However, I DO occasionally get advice from a very successful local blogger who has almost TWO DOZEN regular readers, which is more than my blog and the Fresno Bee combined.) In order to maintain my new commitment to brevity, I must soon end today's post. But before I do, I need to provide a useful fitness tip for my readers, so here it is: If you're looking for a certified personal trainer who's dedicated to helping you achieve your fitness goals, call me at (559) 871-1658. (Was that brief enough for ya?)

TO CRUNCH OR NOT TO CRUNCH

Have you ever wondered why some of the flattest stomachs at the gym belong to folks who never do a single crunch, sit-up, or leg raise? And what about that guy with the keg-sized beer belly who's been doing nothing except abdominal exercises three times a week for the last four years? Shouldn't he be the proud owner of a "washboard" by now?


The truth is that your beloved Swiss-ball crunches and Russian twists might not be as useful as you think in the pursuit of that elusive six-pack. In fact (are you ready for a shock?), some of my clients never perform direct abdominal work. That's because their cores get plenty of work from big compound exercises like squats, deadlifts and pull-ups, and from some of my favorite "finishers" like plate pushes, mountain climbers and kettlebell swings. (I'll admit that I do allow some of my clients to perform a few sets of direct abdominal work, but only because they've convinced themselves that a workout isn't complete until they they've "worked" their abs. Although I don't think a few sets of crunches will hurt, I certainly believe that valuable training time could be spent more productively.)

Of course, even the world's strongest abs won't look too impressive if they're covered up by a thick layer of nasty ol' fat. And, conversely, even somebody who never exercises can have a decent-looking midsection. Don't believe it? Just watch an episode or two of "Cops" and check out the shirtless crackheads. Those guys probably don't visit the gym on a regular basis because they're too busy robbing convenience stores and begging for spare change. Their stomachs are flat and defined because they don't overeat. (Of course, their toothless faces are usually pretty ugly, but, hey, nobody's perfect, right?) To a crackhead, getting high is much more important than consuming a large pepperoni pizza and a pitcher of beer.

No, I'm not suggesting that you become a drug addict so you can have "crackhead abs" (unless you're also looking for a great way to lose your teeth, look much older than you are, and appear in a future episode of "Cops"). The crackhead example was just my off-the-wall way of saying that all the exercise in the world won't produce blue-ribbon abs if you continue to eat too much.

Here are several articles that can take the mystery out of developing a flat, strong stomach. After reading them, you might just decide to ditch the crunches altogether.

http://articles.elitefts.com/articles/training-articles/two-reasons-for-throwing-out-crunches-and-sit-ups/ http://www.goarticles.com/cgi-bin/showa.cgi?C=2397891 http://exercise.about.com/od/abs/a/flatabs.htm http://www.ehow.com/i/#article_5218664 http://fitnessblackbook.com/muscle-building/why-you-should-include-chin-ups-and-pull-ups-in-your-workout-routine/

Okay, this last link doesn't really contain any useful information, but it might make you laugh. Back in 2001, before I decided to devote the rest of my life to the relentless pursuit of physical perfection, I wrote this column about a torturous device called the Ab Wheel:

http://markmayfield.wordpress.com/2010/04/19/a-washboard-stomach-for-9-99-abs-olutely-not/

TAKE TWO DUMBBELLS AND CALL ME IN THE MORNING

Curious readers are probably asking, "Why does today's post include a picture of Captain Kirk and Dr. McCoy from Star Trek?" That's a great question, and here's my great answer: I included the picture (which was cleverly edited by yours truly) because it sets the tone for today's post. Besides, "Star Trek" is a popular search term, so I'm hoping a few web-surfing Trekkies will stumble on this site and hire me as their personal trainer. (I'm sure they need me because they spend way too much time on the couch, eating junk food and watching Star Trek reruns.) If you're a Trekkie who found this page while searching the Internet, here's a special message from Mr. Spock:




Thanks for the shameless plug, Spock! I'm always amused when clients or random gym members ask me to diagnose a mystery ailment or nagging injury. Maybe they just don't want to spend money on a visit to the doctor. Or perhaps they assume that a trainer knows enough about the human body to provide a reliable diagnosis. Whatever the reason, it doesn't make much sense. After all, you wouldn't ask your doctor to demonstrate a deadlift or explain the difference between pull-ups and chin-ups, so why in the world would you ask a personal trainer to diagnose that baffling case of earlobe pain that occurs whenever you eat goat cheese? (Okay, I made up that one, but some of the real questions are almost that ridiculous.)

Sometimes a client has already seen his doctor, but doesn't like his instructions to temporarily avoid certain activities or exercises, so he asks a trainer for a second opinion. That's a bad idea. If your doctor wants you to avoid lunges or pulldowns or back extensions for a few weeks, he probably has a good reason, and it's not a trainer's job to contradict his advice. Your doctor knows how much recovery time you need after that minor hernia surgery. He knows how long you should take it easy on that severely sprained ankle. Listen to him. I bet he's pretty smart.

I realize that doctors aren't perfect, and they occasionally make mistakes. If you're truly convinced that your doctor's advice is wrong, by all means, get a second opinion, but get it from another doctor, not a personal trainer. A trainer has no business diagnosing a medical condition. It's way beyond his Scope of Practice.

A good personal trainer can help you get the most from the time you spend at the gym. He can teach you, coach you, motivate you, and encourage you. Ask him how to get bigger arms, a flatter stomach, stronger legs or a firmer butt. But whatever you do, don't ask your trainer to diagnose those occasional chest pains, and jaw numbness. Trainers are not doctors.

If they were, they wouldn't spend their days in the gym, telling their clients to "push through your heels" and "keep your back flat." Instead, they'd be wearing white coats and stethoscopes, telling their patients to "turn your head and cough," and "bend over, please."

I consider myself an experienced trainer who's qualified to help motivated clients achieve their fitness goals. I'm very confident in my abilities as a trainer, but I seriously doubt that I could correctly diagnose those painful earlobes. If you're looking for a good trainer (who's NOT a doctor), call me at (559) 871-1658.

ANOTHER OBESITY DRUG BITES THE DUST

Well, I have some bad news for folks who were eagerly awaiting F.D.A. approval of the latest prescription weight-loss drug: an advisory panel has voted against recommending approval for Lorcaserin. By a 9-to-5 vote, the advisers decided that the potential benefits of the drug from Arena Pharmaceuticals, did not outweigh risks. Unfortunately for Arena, the F.D.A. usually listens to its advisors. The same FDA panel recently voted against recommending approval for another weight-loss drug, Vivus Inc.'s Qnexa, due to safety concerns. The F.D.A. hasn't approved a new prescription weight loss drug in more than a decade. Here's a link to the entire story from the New York Times: http://nyti.ms/btD7rv But take heart, my disappointed overweight friend, because I have some wonderful news for you. There's already a proven, sure-fire way to lose weight, look great, and feel better. And you don't need to wait for F.D.A. approval! It's called "exercise," and when it's combined with another revolutionary concept called a "sensible diet," the results can be astounding. So stop waiting around for those grouchy old buzzkills from the F.D.A. to approve the latest weight-loss miracle drug. Find a good certified personal trainer (like yours truly), and slowly back away from the double bacon cheeseburger.

FITNESS ON THE CHEAP: PART 3

The first two parts of "Fitness on the Cheap" offered some ideas for getting in shape without spending lots of money. Today's third and final installment features FREE online resources that can help you achieve your fitness goals. The Internet is a veritable treasure trove of useful exercise information. Here are a few outstanding free websites for anybody who wants to get in better shape. ExRx.net (Exercise Prescription on the Net) describes itself as "a free resource for the exercise professional, coach, or fitness enthusiast, featuring comprehensive exercise libraries, fitness assessment calculators, and reference articles." This site has an enormous amount of useful exercise information. If you want to know which exercises affect which muscles, check out the expansive "Exercise & Muscle Directory." If you want to learn how muscles work, spend some time in the "Kinesiology" section. (You'll soon be able to impress your friends with fancy personal-trainer words like articulations, flexion, adduction and sternoclavicular.) And if you just need some good advice on how to develop an effective workout based on your specific goals, be sure to visit the "Weight Training" pages, where you'll find articles on everything from powerlifting programs and Olympic weightlifting to periodization training. ExRx.net is definitely a site to bookmark. For unique, challenging and brutally effective workouts, check out crossfit.com. Developed by former high-school gymnast Greg Glassman, Crossfit has grown from humble beginnings in Santa Cruz, Ca, to become a worldwide fitness phenomena. Crossfit is now the principal strength and conditioning program for many police academies, tactical operations teams and military special operations units. Each day (except on "Rest Days"), Crossfit posts a WOD (Workout Of The Day). Some of these workouts are called "The Girls," and have names like Angie, Barbara, Fran and Grace. But don't let these innocent-sounding names fool you. These girls can kick your butt. If you've been considering spending your hard-earned money on P90-X or Insanity, try Crossfit first. At first glance, Crossfit workouts might seem a little strange. For example, the aforementioned "Fran" consists of two exercises, thrusters and pull-ups, alternately performed in descending sets of 21 reps, 15 reps, and 9 reps. "Barbara" is 5 rounds of 20 pull-ups, 30 push-ups, 40 sit-ups and 50 squats. The goal of both workouts is to complete them as quickly as possible, always striving to beat your previous best time. Crossfit workouts aren't for everybody. If you're not willing to work hard, go somewhere else. But if you're competitive and enjoy pushing yourself, you will get results. (Before you attempt a Crossfit workout, learn to perform the exercises correctly and safely. The website has plenty of helpful instructions, videos and pictures. There's also a very detailed FAQ's page that will answer almost any Crossfit-related question you have.) If you'd rather exercise without barbells, dumbbells, machines, etc., check out bodyweightculture.com As the name implies, this site is all about bodyweight exercises. You've never seen so many variations of pushups, pull-ups and burpees. And there are plenty of instructional videos to help you perfect your technique. To use this site, you're required to sign-up for an account, which is completely free. When you begin working out regularly and improving your diet, you'll need a place to record your phenomenal progress. That's where FitDay.com comes in. This free site allows you to open a free account where you can track your foods, calorie intake and exercise. This site has millions of satisfied users, so you know it's legit. I hope these "Fitness on the Cheap" posts have provided a good starting point for anybody who's interested in a healthier lifestyle. If you've decided that the do-it-yourself approach to fitness isn't your thing, consider working with a certified personal trainer. If you live in the Fresno or Madera area, call me at (559) 871-1658 or come visit me at Centerpoint Athletic Club.

FUN WITH RUBBER

Another informational, inspirational, and slightly offensive video from Central Valley Fitness:

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 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 fairly 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 sometimes 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 can be purchased in sets that include several tubes of various resistance levels. You can find them at most sporting goods stores and even some department stores for $20-$30.


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.


Pushups, 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 pushups 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. Follow me on Twitter: http://www.twitter.com/CVFitness