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Discussion On Glute Exercise #8: Cable Kickbacks

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number eight on the list was Cable Kickbacks, which I will describe here.

Put ankle cuffs on. attach one cuff to low pulley cable. stand so you are facing weight stack. hold onto handles for support. kick leg that is attached straight back, keeping leg straight but not locking knee. squeeze that glute. don’t arch back.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total. If you can, work up to 25 repetitions per set on higher rep days.

Watch it on YouTube:

Discussion On Glute Exercise #9: Bench Step-Up

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number nine on the list was the Bench Step-Up, which I will describe here.

Stand with a bench in front of you, holding dumbbells in each hand. Step onto bench with your right leg and extend leg fully so you are standing on the bench with the right foot. When you do this make sure to concentrate your weight on the heel of the foot and squeeze your right glute at the top of the movement. As you extend the right leg, you will flex the left leg at the knee and hip so that it is tucked next to the right leg.

Switch legs.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total.

Watch it on YouTube:

Discussion on Glute Exercise #10: Bench Hip Raise

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number ten on the list was the Bench Hip Raise, which I will describe here.

You will need a bench which is what your shoulders and head will rest on during the exercise. Your body will be perpendicular to the plane of the bench surface. Plant your feet on the floor about shoulder width apart and knees bent to 90 degrees so that your thighs are parallel to the floor. Place a weight plate (I usually use a 45 pound plate but you should start with a lower weight until you feel comfortable with this move) on your thighs. This is your starting position.

Flex at the hips so that you sink down with your glutes almost touching the floor, then come back up while squeezing your glutes to return to the starting position.

Recommended rep range is 10 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Cheat Meals

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If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling a bit with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. If we know that we are allowed such a fun meal (I prefer this terminology over “cheat” meal), we can rest in the comfort that it is acceptable and that there is no reason to feel guilty about consuming it. This also works nicely if you tend to go to events on the weekends and don’t want to be the stick-in-the-mud who can’t eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat like a dinner roll with a chicken spinach salad. Have the two slices of pizza or the burger! Just make sure to eat an acceptable amount of food and don’t gorge yourself.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into a guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two fun meals spaced by at least one day so that your body can recover.
woman-eating-fast-food-burger

You Don’t Eat ENOUGH To Lose Weight – Why Diets Don’t Work

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Lettuce supersizeYes, you read that title correctly. If you have been on one diet after another in an effort to try to lose those last 5, 10, 15, or however many pounds, perhaps losing some weight only to gain all of it back plus some bonus weight, then it is highly likely that you have damaged your metabolism via severe calorie restriction. There is a very good reason why the weight loss industry is so successful and why certain well-known weight loss programs keep their customers coming back. The reason has everything to do with not eating enough, skipping meals, eating the wrong foods, and binging when food is finally available.

When you skip meals, you wreak havoc on your metabolism by causing it to slow down. Why does this happen? When there is no food to break down, the body’s furnace slows down and becomes so sluggish that when you actually do eat something, your body is less equipped to break down the food quickly, so much of it is stored as fat. Depriving yourself of food also causes sharp drops in blood sugar, robbing you of energy and increasing insulin resistance. Increased insulin resistance over time can precipitate the development of diabetes.

Other consequences of skipping meals include the following:

• Malnutrition – If you do not feed your body regular, balanced meals, it is highly likely that you are depriving it of essential nutrients. Malnourished states can lead to weight gain, poor health and progression of disease over time.

• Poor concentration – This is due to the depletion of glycogen stores which occurs. The brain simply does not have enough fuel to run on, resulting in fogginess.

• Hunger pangs – When you skip meals, you may experience intense feelings of hunger along with anxiety, dizziness or nausea. In addition, such feeling may lead to overeating when you finally sit down to eat something. Loading the body with a large meal is overkill, and leads to poor digestion and absorption as well as increased storage in body fat stores.

Do yourself a favor and practice the following guidelines. If you do, you will be rewarded with a healthy weight for a lifetime.

1. Don’t skip meals.
2. Make sure to eat enough protein to sustain your energy levels and satisfy your hunger.
3. EAT BREAKFAST.
4. Commit to healthy meals.
5. When you turn to snacks, make sure healthy alternatives are available so you aren’t tempted to reach for a nutrient-poor convenience food.

Why Liquid Sun Rayz is the BEST Competition Color Around

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LSRAfter competing in the NPC for a number of years I have tried ALL the major brands of competition spray tanning products and have certainly formulated opinions regarding each brand. I remember the first time I had Liquid Sun Rayz (LSR) applied and was mesmerized by the deep mahogany tone of the product. It was more believable than other brands and looked incredible onstage. Yet I found myself in geographic regions which featured other products, so I was often forced to use other products with results that never impressed me in the same way that LSR did. Whenever a competitor asks me what color I recommend, I always say LSR because I know it will always look outstanding onstage. The formula works well on pale skin tones and looks beautiful on the darker skin tones as well. You will NEVER look orange, yellow or green onstage with LSR. The formula also adheres beautifully to the skin and the DHA imparts a very deep color after several hours.

Another very important reason why I love LSR so much is that Marilyn Spatola has established a tremendous business which truly celebrates the athlete. The LSR team is very organized and adheres well to their spray schedule. I have heard horror stories about competitors choosing other spraying services and waiting for hours past their appointment times or not getting sprayed at all. Marilyn and her spray team are respectful, professional, caring and efficient. I never worry about whether my tan will look good for a contest because I know that LSR will make sure that my color (and everyone else’s) looks perfect.

I am so very excited to be one of the LSR Sponsored Athletes and look forward to LSR’s continued successes!

B-Complex Vitamins

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vitamin-b-complexVitamin B Complex is a combination of the essential B vitamins: B1, B2, B3, B5, B6, B9 and B12. This complex also contains biotin, choline and inositol. These nutrients are important for normal body function and are used to aid in the treatment of numerous conditions. B Complex vitamins are effective in treating anxiety, depression, fatigue, premenstrual syndrome, and heart disease. In addition, B vitamins have the following vital functions in the body:

Nervous System Function:

Vitamin B5 is required for normal nerve regulation as well as normal adrenal gland function, while vitamins B1, B6, and B12 are essential for normal brain and nervous system function. Vitamin B9, also known as folic acid, has a protective effect against fetal neural tube defects during pregnancy and has also been shown to prevent the development of high blood pressure in women.

Digestion:

Vitamins B1, B2, B3 and B6 are essential for proper breakdown of nutrients and production of hydrochloric acid in the stomach.

Energy Production:

Vitamin B1 assists in conversion of carbohydrates into glucose, while vitamins B2, B3, B5, B6 and biotin are essential for conversion of glucose into energy.

Healthy Skin, Hair and Nails:

B complex vitamins are essential for normal RNA and DNA synthesis and cell reproduction. Deficiencies in B Vitamins often result in dry skin, dermatitis, wrinkles, acne, hair loss and weak nails.

If you are interested in boosting your intake of B complex vitamins via natural food sources, increase your intake of the following:
• Leafy green vegetables
• Cereals and whole grains
• Eggs
• Chicken
• Nuts
• Citrus fruits
• Bananas
• Kidney beans

If you are not getting enough B vitamins from food, you may opt to take a B complex supplement. Once you start supplementing with B complex, you may notice increased energy, a greater sense of well-being, better digestion, and healthier skin. Since B vitamins are water soluble, they are excreted through the urine (with the exception of vitamin B12). For this reason, B vitamins need to be taken daily.