Tag fitness

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:

What I Want To Be When I Grow Up

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Little girl wishingI have had a surprisingly large number of people ask me what makes me tick, and what my ultimate goals are.  The problem I have had throughout my life is that I am a chronic overachiever and want to try everything that I believe I may have a talent in.  My biggest life interests outside of medicine and fitness are listed below.

Drawing, Illustration, Painting

Graphic Design

Crafts of all kinds

Knitting and Crocheting

Modeling (print, commercial, fashion, swimsuit, fitness, glamour, runway)

Acting

Fashion Design

Personal Assisting

Makeup Artistry

However, my BIGGEST passions lie in the fields of medicine and fitness.  From the time I obtained my bachelor’s degree in Exercise Science, I have been completely committed to fitness and leading by example.  My medical degree is another feather in my cap which increases my knowledge and my influence, but I always strive to combine all my talents and interests together as much as I can in order to lend a number of perspectives on health, wellness, anti-aging and fitness.

My ultimate goals in medicine and fitness are to:

1) Have my own TV show.  A couple of years ago I began stating that I wanted to become the female version of Dr. Oz.  I said this in jest at first, then when I realized what I was saying, I became more intrigued by the idea until it became one of my ultimate goals.  If Dr. Oz can command the attention of women around the globe (viewer demographic appears to be mostly women between their early 20’s and late 60’s), why couldn’t an attractive female doctor in her 40’s who models, competes in a bikini nationally, and who is also highly experienced in aesthetic medicine, nutrition, fitness and anti-aging?  Hmmmm…

2) Launch my own specialty skin care line.  I have wanted to do this ever since I held the position of Director of Cosmetic Research at a Los Angeles area hospital.  Since I am of mixed ethnicity I would love to tailor a line of skincare products and cosmetics towards individuals of multiple ethnicities who have unique concerns.

3) Establish a foothold in the fitness industry as an icon for the over 40 crowd.   This is also HUGE for me, whether it manifests via workout content, products which are sold with my name or endorsement on them, or even a specific show on television or the internet.

4) Design women’s fitness apparel and swimsuits with a distinctive edge.  I have yet to see clothing and swimsuit designs which incorporate the design elements I have always wanted to see and which are edgy and appealing.  The only thing that has been my real stopping point here is that I cannot stand sewing!

What do I want to be when I grow up?  Lots of things!  I will keep my nose to the grindstone to make these goals and dreams manifest.

Branched-Chain Amino Acids For Muscle Growth and Recovery

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ON Amino EnergyBranched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine, and valine. What makes them essential is the fact that we must obtain them from food sources since our bodies do not produce them. Since BCAAs comprise one third of the amino acids found in muscle tissue, and also since they possible reduce muscle breakdown, they are an essential part of the supplement regimen for individuals who are committed to building muscle. They are also capable of sparing glycogen during training. Glycogen is the primary source of fuel for muscles during high intensity workouts. Individuals who ingest BCAAs before and during training preserve their glycogen levels by 25%. Even when glycogen stores are depleted in working muscles, BCAAs enhance fat oxidation which allows people to train longer.

BCAAs can also boost testosterone levels when consumed before training. Testosterone levels increase during intense training but plummet to normal levels once training is done, but if BCAAs are on board, testosterone levels remain elevated for a number of hours. BCAAs also improve the body’s testosterone to cortisol ratio. What does this mean? Testosterone levels will remain high long after training is completed, while cortisol release will be minimized. This translates to more muscle growth and less breakdown of muscle. As if this wasn’t enough, the amino acid leucine increases insulin sensitivity which promotes fat loss, muscle growth and protection against diabetes.

Other uses for BCAAs are to prevent fatigue, improve concentration, treatment of liver-related brain conditions, and Lou Gehrig’s disease. A recommended dose range is 4 to 8 grams before training and 4 to 8 grams immediately post-training.

My favorite BCAA brands are listed below:
1. Optimum Nutrition Amino Energy (this has caffeine so beware if you need to keep your caffeine intake down)
2. BSN Amino X
3. Scivation Xtend
4. RSP Nutrition ReGen

Switch Up Your Training For Maximum Results!

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Ian Lauer IFBB Pro in Dcore Fitness Apparel

Ian Lauer IFBB Pro in Dcore Fitness Apparel

Perhaps you have become accustomed to a certain training split, and you perform the same leg routine every leg day, the same chest routine every chest day, etc. You think you hit it hard but you aren’t seeing the changes you are working so desperately to attain. Fact is, the body will adapt to a weight lifting regimen that never changes. You may notice that when you train you are almost going through the motions.

It’s time to switch up your regimen! If you change your routine every few weeks you are more likely to obtain the results you seek. The key is to challenge yourself by making your workouts harder, either by changing the number of sets, the number of repetitions, rest periods between exercises, weights used, types of exercises, number of training sessions per week or the types of exercises you perform. When you do this you force your body to adapt to exercise.

Simply by changing only one of these variables each week, you can bring about great gains in your workout regimen.

Number Of Sets: You can increase the number of sets you perform during a workout.

Repetitions: If you use a heavier weight, you will perform fewer repetitions. The rule of thumb is that the last couple of repetitions should be somewhat difficult to complete.

Rest Periods: A good rest range between sets is 30 to 60 seconds, which you can switch up.

Weights Used: You will increase the weight you lift on days when you are performing fewer repetitions per set. Use lighter weights on the days when you perform a higher number of repetitions. Make sure that the weight used is one that is slightly difficult to lift during the last couple of repetitions in your set.

Number Of Sessions: If you are looking to make greater changes in your legs, then incorporate two to three leg sessions per week which are separated by at least 24 hours in between each leg session. During those 24 hours you can train in an upper body portion of your split. If you want to make greater gains in your upper body, the same principles can be applied.

Types Of Exercises: You can increase the number of activities for a muscle group during a week in which you want more of a challenge. If you usually use machines, switch to free weights. If you use barbells (e.g. for a chest press), switch to dumbbells. If you usually use dumbbells, switch to a cable. Another thing I LOVE which will really offer a challenge in a workout is to add in plyometric moves such as jump squats and straddle bench jumps. I especially love incorporating plyometrics in a superset with other leg exercises.

Pyramids: Pyramids are GREAT for maximizing muscle growth. You will be worn out from pyramids which is a good thing if you really want to grow muscle. With pyramids you will increase the weight lifted with each successive set while reducing the number of reps. What this does is engage all the muscle fibers thoroughly. Here is a typical pyramid for an average man performing an incline dumbbell chest press:

Set 1: 25 repetitions with 30 pound dumbbells
Set 2: 20 repetitions with 35 pound dumbbells
Set 3: 15 repetitions with 40 pound dumbbells
Set 4: 12 repetitions with 45 pound dumbbells
Set 5: 10 repetitions with 50 pound dumbbells
Rest 30 seconds between sets.

So Very Proud Of My Client Alli Salibian – This Is After 8 Weeks Of Prep With Me

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Alli

My client Alli began training with me on December 17th, 2012 for an NPC contest which will be held on April 13th, 2013. These images show her one week before she began contest prep and how she looked on February 18th after 8 weeks of dedicated training and prep. She will compete in both Open and Masters Figure. This woman is tremendous and I am so very proud of her! She has stuck with her meal plan and training despite having two small children and a very full life. Talk about inspiring!

Swat Fuel Fat Burners – Superior Products!

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If you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.

I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.

9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.

Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.

Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.

Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order. 9mm and 9mm+P