Flat Belly Recipe: Burgers and Fries

What? You can't be serious! Yes, Virginia, there IS a Santa Clause - you CAN have a burger and fries and rock-hard abs too. How? Listen closely...

This is a pretty simple modification if the traditional "heart attack in-a-bag" that cuts the fat and calories dramatically, increases the protein, vitamins, minerals and fiber (Nutrient-Density or NU~DE) significantly and still tastes amazing. Here's what you do:

Get a four pack of Trader Joe's frozen Buffalo Burgers. They're about the leanest red meat patty you'll find, with a whopping 43g of protein per patty. Grill those up, drizzling on Worcester sauce. Be careful not to overcook them. Because they're so lean, it's easy to dry them out. Spread some Trader Joe's Tomato Basil hummus on a toasted, whole wheat bun bottom (put the bun tops aside and refrigerate or freeze them - I'll give you a recipe that uses them next week). Plop the burger on the bun, add some Romain or butter leaf lettuce (the darker the greens, the more nutritious they are), tomatoes, and whatever other produce you like, and your six-pack burger's ready to chow down.

But wait! What about the fries?

Trader Joe's also has a delicious stir-fry that includes seasoned potato wedges called Potato Medley. Whip up a batch of that and eat some with your burger.

Your tastes buds, and your arteries, will thank you.

IS THIS MOUNTAIN TOO HIGH TO CLIMB?

Former World Champion Steve Forbes (left) hits the mitts held by his trainer Jeff Mayweather (right) at a media workout on April 29, 2008 at the La Brea Boxing Gym in Los Angeles, California in preparation for his May 3, 2008 fight against Oscar de la Hoya in what will be the first-ever boxing event at The Home Depot Center Soccer Stadium in a bout that will be televised live on HBO. The fight will be De La Hoya’s first in Los Angeles since 2000 and marks his return to HBO’s World Championship Boxing for the first time since 2001 Can Forbes pull off what would amount to an upset similar to the NY Giants win over the Patriots this past super-bowl. Tune in!

THE KING OF ALL EXERCISES

Without hesitation I will tell you the squat rains king of all exercises. The large burst of testosterone and other hormones during squats, are the major reasons why squats and dead lifts are very important for overall muscle building. It’s the same reason why doing a heavy set of dumbbell presses is a more effective mass builder than a chest fly. Why? because the compound movement ( multi joint ) is going to release more testosterone and GH during the movement than a chest fly.
The large burst of anabolic hormones resulting from squats and dead lifts, allows your muscles to benefit from this release simultaneously. Squats and dead lifts work many muscles simultaneously ( multi joint exercise ) in the body and will allow your body to receive stimulation from the release of the hormones during the exercise. The large amounts of testosterone and GH released from squats, is very crucial for being a catalyst for your muscle growth. Very little will be released in the smaller compound exercises, such as a bicep-curl. Therefore doing single joint exercises do not get the same bursts of GH and test as will having squats in your routine will.
If I was told I could only perform one movement to develop my overall physique and build strengh, it would be the squat.

Overcoming Fear

This morning I worked with a client whose sister lost a great deal of weight through gastric bypass surgery. I'll leave my opinion about radical weight loss procedures like this and why I feel the way I do to be explored in detail another time, but for now, let me just say, as a general rule, I'm not a fan.

My client is very concerned about her sister because after the operation, she never changed her lifestyle habits, forgoing exercise and continuing to eat nutritionally poor food choices - just much smaller quantities. So, besides the dramatic restriction of calories, her intake of vitamins, minerals and protein, which were already low because of her choices, has now also dropped to trace amounts.

As a result, at 5'9", she's under 115lbs and in poor health, with a frail body.

I believe fear of never being able to control ones habits is a major motivator for some who choose this option. There's also the fear that exercise and nutrition alone won't work, so this is the only alternative. But the procedure, if successful, still must be accompanied by those very lifestyle changes in order to be sustainable and preserve ones health in the long term.

So at some point, those fears need to be addressed.

Of course it's easy for me to say those fears are unfounded because of my experience with, and confidence in the principles I write about here all the time. But I have fears of my own that I need to address just like every one else.

So maybe what we all could use is a gentle reminder - a reassurance that fears are normal - but not necessarily well-founded. Maybe we need to have someone who has that confidence, that objectivity, to be a steady source of comfort and acceptance, while still remaining a light of inspiration and encouragement.

If you have that in your life, you're blessed. If you don't, trying being that light for someone else.

Or perhaps even for yourself.

“Every decision you make—every decision—is not a decision about what to do. It’s a decision about Who You Are. When you see this, when you understand it, everything changes. You begin to see life in a new way. All events, occurrences, and situations turn into opportunities to do what you came here to do.”

- Neale Donald Walsch

DO DIETS WORK?.....What do you think?

All across this country people are taking part in following some sort of fad diet plan. South beach diet, Atkins diet, slim fast, abs diet, celebrity diet. I could go on and on. I begin by telling you after twenty two years of both competing on an amateur and professional level, training and training others I can say with 100% certainty that diets and dieting does not work to promote long term weight loss and a healthy lifestyle.
However since the diet industry is raking in billions yes billions of dollars perhaps I am missing something. So tell me do they work? Have you had success? Have you had Long term success? I want to know your personal story, now is your chance to be heard. I want the readers of this site to weigh in on this hot topic. Tell me why or why not diets and dieting do or do not work. The media and commercialism are part responsible for a majority of bad information out there. TV Celebrity diets? C’mon are you kidding me.
We are an overweight nation; we are a nation of fast food. What are we teaching our kids when it comes to proper eating and exercising? I have a friend who has a five year old who would rather play on the computer than play outside. Are we leading these kids by example? You better believe we are they are direct products of their parents. They do what they see you doing or not doing period! If you are a fat parent who lives a lazy lifestyle then I think it’s safe to say your children will be a mirror image of you and your lifestyle. How selfish of you!
These are some issues worth debating and I am curious how both the fit and overweight readers feel about them so again I encourage you to be herd click below to tell your story or voice your opinion. I don’t and never have battled weight issues. Not because I have great genetics or take some magic pill or even know some stay fit secret. I just committed myself to a lifestyle from a young age with the proper guidance from my parents of hard work, sensible eating, consistency and a tremendous respect in my greatest personal possession…..my health.

Richard seymour

What I Eat: My Seven Day Food Diary

Below you can find links to each day of a recent week of my own daily food diary:

Day 1: http://45yearold6pack.blogspot.com/2008/04/my-food-diary-day-1.html

Day 2: http://45yearold6pack.blogspot.com/2008/04/my-food-dairy-day-2.html

Day 3: http://45yearold6pack.blogspot.com/2008/04/my-food-diary-day-3.html

Day 4: http://45yearold6pack.blogspot.com/2008/04/my-food-diary-day-4.html

Day 5: http://45yearold6pack.blogspot.com/2008/04/my-food-diary-day-5.html

Day 6: http://45yearold6pack.blogspot.com/2008/04/my-food-diary-day-6.html

Day 7: http://45yearold6pack.blogspot.com/2008/04/food-diary-day-7.html

My Food Diary: Day #7

7:30am - Trader Joe's Hi Protein Kashi cereal with nonfat milk, nuts and raisins

8:15am - Non fat latte

11:45am - Chicken veggie soup, 2 power pancakes

2:00pm - 4 skinny slices of prime rib (fat trimmed)

2:30pm - Broccoli with hummus

4:45pm - 1 slice whole wheat french toast (batch made with 1 yolk/3 whites) w/no topping

6:30pm - Trader Joe's banana chips (1 cup)

7:00pm - Low fat cottage cheese with 4 baked veggie flax seed chips

No workout today

GOT JUICE? Steroids...Sometimes You Can Just Tell

Greetings bloggers! It’s Mrs. S again. I decided to create a blog to invite some debate over an issue that I feel warrants discussion: STEROIDS (or “Juice”). It seems every spring it is IMPOSSIBLE to walk through any gym and not see at least ONE guy carrying clearly unnatural muscle mass. I am absolutely baffled by this phenomenon. Do guys in general think bigger is better (and biggest is best?!) or is there a juice culture to whom this appeals? Do men (or women) subject their bodies to this abuse because they feel inadequate without superhuman strength, muscle, endurance? What’s the point? If it is for vanity that men decide to juice- I challenge you to survey 10 women and ask who they find more attractive: a fit lean guy like David Beckham or a monster like Jay Cutler (Mr. Olympia 2008) and MOST would select the former. My opinion on the matter has always been, if you want to attract a WOMAN get lean, if you want to attract another MAN get big. But, that is merely my perspective. What’s yours?
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PROTEIN SHAKE

Remember protein is important to building a lean muscular physique. I recommend taking a shake 60 min. before training and as soon as possible after your workout. Here's a sample recipe that happens to be my favorite.

8oz water
8oz skim milk
1 scoop of chocolate whey protein (24grams)
1 table spoon of peanut-butter
1 teaspoon of grounded flax-seed
1/4 cup of oatmeal (dry)
1/2 of a banana
Blend on high for 30 seconds.
Now you have supplied your body with a tasty treat that provides all you need for building muscle and preparing yourself for the next workout.


Richard Seymour

BUILD MUSCLE WITH THE HELP OF CREATINE!

One of the most popular and effective muscle building supplements is Creatine, however there is a lot of confusion and misinformation spread about Creatine. The purpose of this article is to explain to you how Creatine can help you build muscles.
Creatine is a naturally occurring substance. It is produced in small amounts by the liver. Creatine travels through the bloodstream to muscle cells. Once there, it is transformed into Creatine phosphate that provides short energy bursts. These are extremely useful for muscle building.
There is not a direct link between Creatine and muscle building. By increasing your intake of Creatine, you will find that more Creatine phosphate is converted to energy in your muscles. The increased production of energy means that you can work out for longer, lift heavier weights and do more repetitions of each exercise. It is this increase in output from your exercise routine that will allow you to gain strength and build more muscle.
Creatine supplement can be great for your muscle building endeavours. However, there is some concern of possible negative side effects from excess consumption. There have been some reported cases of water retention and mild nausea, but no documented scientific studies. There are no studies that have linked taking a Creatine supplement with any serious medical illnesses. One major study done by Jaques R. Poortmans and Marc Francaux, back in the late nineties entitled “Long-Term Oral Creatine Supplementation Does Not Impair Renal Function In Healthy Athletes” compared kidney health and Creatine use in healthy athletes for a period of 10 months to 5 years. There findings showed no adverse health conditions in those that had taken a Creatine supplement regularly.
I have been using creatine in a cycle " on - off " fashion safely and effectively for about ten years now and strongly believe Creatine is an extremely effective and useful supplement that is highly recommended for anyone wanting to boost their muscle building endeavours.

My Food Diary: Day #6

5:30am - 5.5 oz. V8, 2 tbsp of Knudsen low fat cottage cheese, handful of Quaker Oat Squares

7:30am - Non fat decaf latte, 2 power pancakes, a few grapes, small handful of trail mix

9:30am - 1 power pancake, grapes

11:15am - Handful of cheerios, 2 big strawberries, 2 swallows of nonfat milk

1:15pm - V8, protein bar, chicken veggie soup

3:30pm - tangerine, handful Quaker Oat Squares

5:30pm - Spinach salad with carrots, tomatoes and 4 skinny slices of prime rib

6:00pm - No sugar added fudgecicle

Did a short strength workout and taught a Pilates class with band resistance work

MAN'S BEST FRIEND NEEDS FITNESS TOO

As the owner of two full grown boxers, Zoe & Hayden, I can tell you a conditioned animal is better off -- happier, more alert, more content. The animal will sleep better, have more energy, and be better adjusted. Exercise will also benefit your dog by keeping him lean and trim. Physically active animals have stronger and healthier bones, stronger cardiovascular systems, better muscle tone, and fewer everyday problems.
One of the biggest problems with pet dogs is that the only activity their owners share with them is feeding, and this becomes a reward system. It becomes a form of positive feedback for the owner and the pet and the animal gets fed too much and gets fat.
Exercise should be built into every dog's daily routine, but if you plan to take it walking, jogging, or camping, additional physical conditioning is essential to build your animal's stamina. The first step should be an examination by your veterinarian. A half-hour walk in the morning and another half-hour at night should be sufficient for 90% of all dogs.
Those owners who anticipate strenuous exercise for their pet should provide additional levels of conditioning. Begin several weeks in advance and slowly increase your dog's exercise period each day. Start slowly, maintain a regular routine, and never push your pet beyond its capabilities. An adequate goal is a minimum 30-minute exercise session, three times a week. That includes a 5-minute warm up, 20 minutes of aerobic activity, and 5-minute cool down period. My personal form of exercise with the dogs is a brisk walk up in the mountains. Just remember fido needs to work out too.
Richard

SPADDY RETURNS

The Pittsburgh Kid” Paul Spadafora returned to the ring for the first time in over a year at the Avalon Hotel in Erie PA on Friday night. The 32-year old former IBF lightweight champion looked impressive in an eight-round unanimous decision over welterweight Shad Howard of St. Louis. As reported from ringside by Gary Sarti

CHEAP GAS!

If you're like most Americans you're just shaking your head when you drive up to the gas pump. I don't see any relief any time soon, in fact it's probably going to get worse this summer. With that being said, the trickel down effect of higher fuel costs will directly affect your fitness. Well your pocket fiscal fitness that is. The cost to drive back and forth from the gym. Most train five times a week and some people do drive a bit to get to their gym.
The cost of your supplements will rise as a direct result of transport costs. As will the foods you buy. Groceries are already delivering body shots to your wallet and in a big way. The truth is to eat healthy is expensive. Good foods are gonna cost you, that's the bottom line. Lets face it, to be healthy and live healthy is down right expensive. Gym fees, supplements, gas, food. All you can do is the best you can right? Money will come and go and some of us will have more than others however your health and fitness is by far the greatest and most important investment you will ever make.

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WEIGHT LOSS! LOSE POUNDS! GET RID OF UNWANTED FAT!...& other catchy headlines

I was absolutely amazed recently when I researched using a statistic counting site How many searches for weight lose were contucted between six am and twelve noon on Friday April 25th using one popular search engine. Are you ready for this? 22,487 searches in a six hour period. Hey isn't anyone working?
I was equaly amazed at how many drugs, diet books and weight loss supplements are available to the fat losing public. Yes, all quick loss drugs, programs and promices. I was amazed. Are you kidding me? Do people actualy believe in all that crap and spend money on this stuff? As a man who has never allowed myself to be so undisciplened to have to seek out these products the truth is I was nieve to all that crap out there.
I have to laugh because all your answers to the losing fat puzzle is free here on my simple blog. The overweight will dismiss me for one reason and one alone. I will not give you a get fit quick and easy solution. What you will get is a wake up call about what it takes to live a healthy and fit forever lifestyle. Its all here friends. Years of trial and error and years of sweat and hard work. So stop being fat and depressed and do something positive for yourself and the people that care for you. Get fit and feel great. I am always here to help and answer your questions, always.

Richard Seymour

My Food Diary: Day #5

5:30am - 6 oz. V8

7:00am - Kashi high protein cereal w/strawberries, bananas and mixed nuts

9:30am - Non fat mint mocha (1 tbsp of Trader Joe's mint cocoa)

Noon - Anderson's split pea soup, 3 slices of Trader Joe's prime rib

12:30pm - Trader Joe's "Everything" pretzel slims

2:30pm - 2 Power pancakes http://45yearold6pack.blogspot.com/2008/03/flat-belly-recipe-power-pancakes.html

3:30pm - Protein bar

4:30pm - Chicken veggie soup http://45yearold6pack.blogspot.com/2007/12/savory-soup-and-simple-too.html

Short, high-intensity cardio workout

My Food Diary: Day #4

7:45am - 6 oz. V8, Greek yogurt w/honey, high-protein Kashi and trail mix

10:15am - Low fat latte

11:45am - 4 Chicken pineapple meat balls and Soy Crisps

12:15pm - Veggie sushi

1:00pm - Trader Joe's "Everything" pretzel slims

4:30pm - Strawberries and banana w/Greek yogurt and honey

7:15pm - Broccoli with hummus, 1/4 chicken breast w/feta and spinach, 4 grapes, 1/4 tsp soy nut butter

No workout but taught corporate Pilates class w/strength training

A TRUE MEASURE OF ONE'S FITNESS

Most fall somewhere in between these two extremes pictured above. America is the leading nation sadly in both adult and child obesity, yet we are the number one purchaser of abdominal training equipment. I suppose Americans are crunching away on their ab flex while eating those french fries. All kidding aside a true visual assessment of a man's fitness and overall health is clearly defined for all to see in his midsection. Men will deposit visceral fat in the belly, "beer belly", this is the dangerous fat also known as organ fat. Woman deposit this type of fat on their hips and buttocks. Visceral fat accumulation is associated with glucose intolerance, insulin resistance, hypertension, and coronary artery disease. Serious stuff.
Listen, we all have abdominal muscles, most just can't see them because of the layer of fat that hides them. I am going to make it real simple for you so put away that ab flex. Lose the fat! Stop all the crunches! Lose the fat! Please no more crunches. Listen I train abs hard maybe once a week. I do this knowing my abdominal muscles come into play during every single exercise I perform therefore being contracted multiple times during any given workout. Your abs have to work to stabilize the spine during all multi joint exercises. Doing dead lifts, squats, kettle ball presses, rows, and pull ups will work your abs harder than any crunch ever will. So train them like any other body part and for Pete's sake get up off the floor with all those crunches. Build more muscle to amp up your fat burning machine ( your metabolism ). Eat smart, watch your body fat percentage and I promise you your abs will be stretching your t-shirt.
Goes against everything you have been told right! Listen don't get trapped in the world of fitness and muscle magazines with all that consumerism crap. They are trying to pay the bills folks. Don't buy into the 101 ways to get a six pack. Everything you need to build and sculpt a lean and defined body along with a great midsection can be found right here for FREE on this BLOG. My H.I.G.T program is the only tool you need. I am living proof at 37 yrs old. Give it an honest go and see for yourself.

Richard Seymour

My Food Diary: Day #3

5:45am - 2 swallows V8, 3 swallows non fat milk

7:15am - banana

7:30am - 2 pieces french toast (3 white-to-1 yolk ratio) with low fat Greek yogurt & honey, a handful of grapes and 2 tbsp soy nut butter

9:15am - tangerine

10:00am - Non fat latte (decaf)

12:15pm - Korean noodles with beef, carrots, mushrooms, cabbage and bean sprouts

3:30pm - snap peas, baby carrots, cherry tomatoes, almonds and grapes (2 cups total)

4:30pm - Clif Z-Bar

6:40pm 1/2 chicken breast with feta and sauteed spinach

No workout but I taught a semi-private Pilates class at noon and worked with a boxing student (mitt drills) in the evening

RICHARD SEYMOUR'S FIT/SCHOOL.... muscle fact

Fast and slow twitch are generalizations for more specific muscle fiber types. Physiologists classify human muscle fibers as type 1( slow twitch )type 2 (fast twitch) In general, slow twitch muscle fibers are relatively fatigue resistant, but do not contract as rapidly or as strongly.
Fast-twitch fibers contract more rapidly and forcefully, but fatigue more quickly. Although all muscle fiber types respond to INTENSE training, fast twitch fibers tend to have greater ability for hypertrophy (growth of lean muscle tissue).
What does all this mean? Training with a program such as the one a preach about on this site (H.I.G.T) high intensity group training promotes the recruitment of fast twitch muscle fibers. A result driven workout that enables muscles to produce more power, boosts metabolism, raises the metabolic rate to enhance calorie burning long after you leave the gym.

Richard Seymour

My Food Dairy: Day #2

5:15am - 2 swallows V8, 3 swallows milk





7:30am - Nonfat latte, 1 cup Quaker Oat Squares, 1/2 banana, 2 tbsp mixed nuts





10:00am - 4 Chicken pineapple meatballs (Costco)





11:00am - Broccoli and cauliflower w/tomato basil hummus





1:30pm - 4 Chicken pineapple meatballs, 6 each of snap peas, cherry tomatoes and baby carrots


1 stick of string cheese





2:15pm - 1 cup Trader Joe's baked flax seed chips





3:00pm - 2 tangerines, 1 cup nonfat Greek yogurt with honey, handful of trail mix





4:45pm - 1 cup eggs with feta cheese, spinach and sun-dried tomatoes





8:15pm - herb tea

Activity - Today I hit the heavy bag, strength trained and taught a semi-private Pilates class

THE UNCONVENTIONAL IS CONVENTIONAL..principles of H.I.G.T (high intensity group training)

I preach these training principles when it comes to my H.I.G.T program. I believe these five basic principles when applied correctly and accompanied with proper nutrition, supplementation, & rest allow for drastic body composition change and huge gains in speed & strength.
1. INTENSITY...without it you're spinning your wheels, achieve it with heavy weights and little to no rest between exercises.
2. GROUPING...pairing two or more muscle groups during training, remember functional fitness. Muscle contraction is a team effort. Single joint movements are limiting your results.
3. RECRUITMENT..this program was developed to recruit as many fast twitch muscle fibers as possible. These are the fibers responsible for a lean sculpted physique.
4. NO REST.. I should say limited amounts of rest. traditional weight training limits overall growth in trained individuals. Limited to no rest between exercises forces the body to recruit more muscle fibers to handle the increased demands put on the body.
5. UNCONVENTIONAL IS CONVENTIONAL.. Training in this matter puts a huge demand on your heart & lungs, forcing more blood flow and rapid use of oxygen in time resulting in better cardiovascular fitness without endless hours on the treadmill.

These fundamental principles have been tested and proven to work. I began training and developing H.I.G.T in 2004 with the help of some of this country's fittest USFS smoke jumpers.. http://www.smokejumpers.com ..in the deserts of Nevada. I have tweaked it to what it is today. You don't have to agree with these principles I only ask you to ask yourself this, "If there is a better more efficient way of training that will drastically sculpt your body with tons of lean muscle tissue and turn your body into a fat incinerating machine with a metabolism that churns full throttle, can you afford to NOT give it a try?
Your body, your health, your choice.

Richard Seymour

HIGH INTENSITY GROUP TRAINING...SHOULDERS & TRICEPS

Shoulders & triceps are grouped in day three of my H.I.G.T program. Once again weight and reps will not be prescribed due to not knowing your current level of fitness. As always the principles of heavy weight maximum thirty second rest periods between sets and no rest between super sets applies.

Assuming you are properly warmed up and prepared to begin training: (sample routine as follows)

Seated military press Shoulder exercise )..directly into...close grip bench press ( triceps exercise ) 4 sets

Dumbbell front raises..directly into..Triceps dumbbell kickback..4 sets

Dumbbell side raises..directly into..parallel bar dips..4 sets

Dumbbell side raises..directly into..Triceps cable press downs..4 sets

I usually follow this routine with ab training then conclude with 20 min of rope skipping.
Richard Seymour

My Food Diary: Day #1

For the next seven days, I'll be posting what I eat and let you know what my activity level is like. Generally, I try to observe these eating rules:

1. Consume a nutrient-dense selection of food, emphasizing veggies and lean proteins but including whole grains, fruits and a small amount of mostly heart-healthy fats.

2. Spread my calories and protein evenly over the day with small, frequent meals.

3. Minimize empty calories.

4. Eat grains earlier in the day.

5. Taper calories in the evening.

6. Drink water when I'm thirsty (between, not during meals and snacks).

My calorie requirements, because of my activity level ( workout frequency and intensity) are around 2,500 - 3,000, so this would be too much food for most people. But there are some good examples for healthful choices. You can always scale back the volume to suit your particular needs. Here's how Sunday, April 20 went (total amounts are usually 1-2 fist sized portions):

8:00am - V8 juice, oatmeal (made with nonfat milk, not water) with raisins, mixed nuts

10:00am - Greek yogurt w/honey and trail mix

11:30am - Low fat Cheeze-Its (I know!)

12:30pm - Low fat cottage cheese w/fresh mixed berries

2:00pm - Non fat latte and a tofu oat cake

4:00pm - herb tea

5:30pm - Pan-fried tuna steak encrusted with crushed wasabi peanuts and salad

7:30pm - Herb tea

No workout out today but I walked a couple of miles in the morning.

RICHARD SEYMOUR'S HIGH INTENSITY GROUP TRAINING....Let's take it to the next level

My High Intensity Group Training also known as (H.I.G.T) was developed in 2004 and has fully evolved into the training program it is today. My training methods and principles will seem a bit extreme to some however at thirty seven I can assure you they were developed with the idea that our bodies are ageing, and as athletes we are simply getting older.A training method that would allow you to better your fitness level and build more lean muscle tissue along with burning loads of fat was possible. With that in mind understand H.I.G.T is efficient and effective and results-driven.
My H.I.G.T program takes men to the point where they are certain they want to quit! Sure that they can't possibly continue, then has you work even harder. You will develop explosive power and speed, you will learn the true meaning of functional fitness. Your body will expend more calories during your time in the gym, then continue to rev your metabolism hours afterwards.
H.I.G.T involves the recruitment of both slow & fast twitch muscle fibers. I wont bother with the science. I will tell you H.I.G.T was developed and planned to recruit fast twitch muscle fibers in abundance in order to better increase your potential for growth of overall lean muscle tissue.
More muscle, more body fat burned, more calories burned at rest. Hey this is work! If you are looking for fun, try PlayStation. My high intensity group training will drastically change your body composition...More to come.
Richard Seymour

www.rippedacademy.com

Eat NU~DE: A Steady Flow of Food

One of my clients has some dietary challenges, yet she's very active, fit and wants to become even more fit. From my perspective, the issues we have to address - difficulty digesting certain foods that are nutrient-dense (NU~DE) - present a possible solution that could provide a benefit for everyone. Here's what it is:

Work toward eating all day.

That may seem simplistic and unrealistic to you. Who has the time? Won't you end up eating much more than you need? How can you possibly plan for and prepare that much food?

But remember that the more often you eat, the less food you need each time you eat. So, if you eat, on average, three cups of food at each meal, and you eat three meals a day, you could theoretically eat a cup of food every 90 minutes and spread that food more evenly over about 14 hours.

I eat about 8-10 times a day. My calorie requirements are around 3,000. So that means the food I eat at a given sitting (or on the run, which is usually the case) is rarely more than about the size of my fist. But that's OK, because I usually only go about an hour or two between eating events.

And guess what? It's much easier to digest food and my blood sugar is always rock-solid. I never am constipated or get diarrhea. But I drink plenty of water throughout the day, never with meals or snacks - always right before. I skip around through the day hitting all the food groups and making sure I favor veggies first, then lean proteins, then a mix of fruit and whole grains. Empty calories (like the Fudgecicle I had at my son's school yesterday) are small portions, rare and early in the day. And one of the best benefits is that I'm much less likely to eat. Another is that I burn more calories because every digestive event burns additional calories. That's why my waist is 30". It's not just the exercise - it's the eating.

So, how do you manage to eat like that? Do you really want to know?

Stay tuned. Next week, I'll post my daily food diaries, with comments on my activity level so and ideas on how to integrate this style of eating into your busy, chaotic life.

BACK HOME BACK IN THE GYM

On Thursday four days from returning from Africa I returned for the first time in nearly eleven years to an old school boxing only gym. Rustic and hard core, a gym for fighters learning and mastering their craft. You wont catch the majority of American fitness fanatics here. No fancy machines and no juice bar.
I was flooded with memories of the years I spent tirelessly training to perfect my passion in gyms like this. Years of gym wars earning respect in inner city gyms as a young fighter. You have to earn your spot you have to gain respect from the other fighters. You do that by stepping in the ring and going to war, usually ending with a hug or tap on the ass showing mutual respect.
Louie Melendez an old friend now operates this gym on Linden st. in Allentown PA. Just like in the past he greeted me with a big smile a hug and told me "this is your house to".......Man do I love this sport!

PROTEIN...THE KEY TO LEAN MUSCLE

Fuel your body with a good quality whey protein one hour before training and again directly after your workout. This insures you will have the nutrients needed to build lean muscle tissue and ready your body for the next training session.
I can without hesitation recommend optimum nutrition's classic 100% whey. 24 grams per serving, taste's great and bottom line it's not over priced.

What Connects Us

I learned from my oldest client (both chronologically and the one who has been with me the longest) today that a dear friend of hers, and a client she referred to me who I've been seeing for a couple of years, is near death. She's been living with a fatal blood disease for years now and had outlasted all the people in her support group. She decided to do everything she could to determine her own fate, not just through traditional medical treatment but holistic therapies, dietary strategies and a host of healthful lifestyle changes that she believed were the reasons she not only lived much longer than expected - but much better as well.

Up until recently she regularly worked out, traveled abroad once or twice a year, sang in her church choir and often flew out to Indiana to see and help take care of her five grand kids.

She has been a source of amazement and inspiration to me and will continue to be so as long as I'm around.

Thank you, Margaret. And God Bless You.

Flat Belly Recipe: Teriyaki Lettuce Wraps

This is super-simple, crunchy, delicious and great for you!

Simply take as many Romain leaves (wash and dry individually) as you want to serve, and load each of them up with:

1/2 cup Trader Joe's Teriyaki Style "Just Chicken"

1/4 cup shredded carrots

Grated cheddar cheese (just a little on each)

1 tsp of Julienne style sun dried tomatoes

1 tsp slivered almonds

Drizzle on just a touch of teriyaki sauce, cradle it like a taco and chow down!

Another (Great) Reason to Work Out

Less than an hour ago I witnessed a sight that would turn most parents' stomachs inside out. It did mine. I was with my daughter at a local park, on a playground we've been to dozens of times before.

Like many kids her age (3), she thinks it's more fun to crawl up the slide than to get to the top using the steps. But today, there was a boy who was pretty aggressive, trying to intimidate a few of the other kids, at the top of the slide. I called to her and urged her to turn around and slide down so he (and other kids) could use it. When she saw him, instead of turning, she got a little panicked and tried to scurry backward. Her foot slipped off the edge and I watched her sail to the ground and land flat on her back.

I raced to her and scooped her up as she wailed in horror and, I suspected, a good deal of pain as well. Looking back, it was stupid for me to have moved her, as she could have had a spinal injury that I might have aggravated severely. But the ground was that shredded tire soft rubber flooring that gives on impact. I'm sure that made a potential disaster what it ended up being - a frightening moment that was really a dodged bullet.

She clung to me like a vice grip as I held her while she sobbed. But she didn't seem to be in any pain as I gently put pressure with my palm up the length of her spine, neck and head. And when I inspected her skin for bruises and abrasions, there was nothing noticeable. She calmed down pretty quickly and moved her head continuously. She's even done a little hop on the carpet since then. She's now watching the Lion King 1&1/2, and seems to be just fine.

Kids are startlingly resilient, more so when they eat well and play actively on a regular basis. She does both. They also have a higher strength-to-body weight ratio than most adults, are naturally more flexible and their bones and joints are more pliable and resistant to injury that older folks.

Thank God.

I'm not sure I would have done as well if it had been me taking a fall from twice my height like that. How about you?

So how important is exercising as we get older? Forget lowering your risk of heart disease, stroke, many types of cancer and diabetes. Forget looking better and having more energy. How about dramatically lowering your risk of injury and when you do get injured, having the injury be much less severe, and recovering more rapidly and completely?

There's no better way to do that, than a healthful lifestyle that includes regular, challenging exercise.

Isn't that worth a few hours of your time each week and choosing food that nourishes first and provides pleasure as a bonus?

Free Weights or Machines (or bands)?

In the world of fitness - it's difficult to answer certain questions with a simple "yes" or "no" without some sort of context. Do ab exercises flatten your belly? Only if you're already very lean lean and the muscles were soft (de-conditioned) before doing ab work. Do low carb diets work? It depends what you mean by low-carb. Fruits and veggies, like whole grains, are carbs and essential elements for a fit person who exercises regularly. Creating a calorie shortfall over a longer period of time is what draws down your body fat stores. And there are a number of ways (some healthy, some, not so much) to do that.

So here's the context for the age old strength training question - free weights or machines (and since they've become increasingly popular over the last several years, I'm going to add bands to the mix as well):

1. What are your objectives?

2. What is your access to equipment?

3. What is your current fitness and training skill level?

Bands are great for portability, affordability and convenience, but the resistance is not the most natural form. You're basically stretching a rubber band and it gets tighter the more it's stretched, so stabilizing becomes increasingly difficult during the more difficult phase of the movement. But you can get used to it and if you don't like or have easy access to the other forms of resistance, they can be a great alternative.

Machines have various levels of fixed tracking, limiting movements, sometimes slightly, sometimes dramatically, as opposed to free weights. The down side as compared to free weights is that natural balance and stabilization demands that you have for lifting objects like groceries, kids and furniture is not part of the training focus. But they can often provide a safer, more achievable alternative for some exercises like chest press (as opposed to push-ups or bench press) or lat pulls (instead of chin-ups). Plus they're not constrained to the vertical line of gravity that characterizes free weights, so the direction of force that can be designed into a machine is basically limitless.

Finally, free weights are the most versatile and difficult resistance form to master. But therein lies their inherent advantage, since moving free weights is much more like functional everyday activities. However, people who use poor form (a majority of lifters) can get hurt more easily, especially when they use excessive loads. As long as proper bio mechanics are taught and practiced, though, because of the broader training benefits, if I had to pick one type of resistance to use with my clients, this would be it.

So think about what issues are important to you, how well you understand and practice good quality execution, and choose the right combination of resistance types for yourself.

Accepting What Is

As I was returning from a session with a client this morning, I was listening to the CD version of a book by Byron Katie called "A Thousand Names for Joy". In the book, a respected interpreter of the Tao Te Ching (an ancient Chinese spiritual manuscript written by Lao Tzu [old master]) selected particular excerpts and the author comments on them. Her comments are framed with everyday universal practical application in mind.

At one point, when I was trying with little success to merge into the next lane and feeling my blood pressure start to rise, she said this:

"Comparing what is with what you think should be is warring with God."

Her point is that much, if not all of our misery comes from fighting what is obviously the case - denying reality.

What? You don't do that? Nope - me neither. Almost never. Well, come to think of it...

My life has been, of late, a bit of a struggle in some very important areas. But it is what it is. I'm finding my way, and most importantly, it is finally feeling right, as it should be. And any changes I might make will come about organically, with clarity and certainty. I'm just now feeling confident about that, although my external circumstances have changed very little.

But that realization is no small thing, believe me.

Have you accepted where you are? Do you know that it's exactly where you need to be - until it's time to move, either forward or in another direction?

You'll know when it's time. But make sure you know where you are now, and accept it. It's just ending a war that can't be won.

And wouldn't you rather have peace?

Best Cardio Exercises

There are a few different ways you could answer this question. And certainly my opinion would not necessarily be shared by all fitness authorities. That said, I think few would argue with the rationale behind my choices. But first let me define best, as I see it:

1. Exercises you'll actually do

2. Exercises you enjoy or at least don't hate

3. Exercises that accomplish the goals of increasing your endurance and burning calories efficiently and effectively.

I'm going to focus on #3, because, as a trainer, I know that #1 and 2 can be influenced by how effective the exercise is. And I'm always looking for the most efficient use of the hour I spend with each client.

On that basis, here are some of my favorites:

Swimming or pool drills

Bike with arms sweeps (snow angels, scissoring movements, push-pull movements, etc.)

Elliptical trainer with arm extensions

Rowing machine

Rope skipping

Roller blading

Boxing training (shadow boxing, bag work, mitt drills)

The reason I like these is that they all, to some degree:

1. Are fairly low impact (rope skipping is the worst of the bunch but still with less impact than running)

2. Are steady-state cadence activities (rather than stop-start) with reduces joint load

3. Recruit arms and legs simultaneously

This way the heart and lungs create the training boundary, not the joints or even the muscles.

And if you're trying to burn calories and raise your longer-term capacity to burn calories, that's exactly what you want.

Flat Belly Recipe: Low Fat Hi Pro Egg Salad Pita

Hopefully, the similarities I share with Pee Wee Herman are limited. But because my kids love the movie "Big Top Pee Wee", I know we share an appreciation for at least two things:

1. Egg salad sandwiches

2. Valeria Golina

But let's focus on the food for now.

My variation on this classic, as you might expect, has some important modifications. This recipe combines several of my favorite elements:

Healthy

Super quick

Dirt cheap

Yummy

And it's ridiculously simple. Just mash up four egg whites (I slice them with a steak knife and then smash the shreds with a fork) and then add some hummus (my favorites are roasted garlic and tomato basil flavors) to get a nice firm but moist glop. Take a whole wheat pita and slip in fresh spinach leaves and maybe some thinly sliced ripe Roma tomatoes. Then stuff in the egg mixture.

That's going to give you about 25-30g of high-quality protein at a fraction of the calories of typical egg salad, with all the fat coming from a heart-healthy source.

Try and beat that.

Smooth Lift (off)

If there's one thing I could wave a magic wand to eliminate in every gym (private studio, workout room at home) in the world, it would be that bounce at the bottom of the release phase on strength exercises that nearly everyone does.

You know the scene - the dumbbells are being lowered from the chest toward the waist and they pick up speed like a brick falling from a 20-story window and then BAM! The elbows hit their extension limit and the weights bounce back up, picking up momentum to "get a head start" on the next rep. And the lifter usually leans forward as the weights drop and then back with the upswing to help with that momentum, all at the expense of the elbow joints and the low back.

It has to be the single most damaging part of the movement. So why do people do it like that? Simple - they're using too much weight to control, so that's the way the body compensates.

My clients may get tired of hearing this, but they know it saves the joints and more consistently and effectively loads the muscles if they follow this direction:

As the weights are lowered, there should be no acceleration toward the bottom of the movement. In fact, slowing down progressively to a very smooth stop is best. And then the first inches of the ascent should be super slow and then only slightly accelerate once the weight starts moving, leveling out in speed after the first third of the lift.

When I turned 16 and first started driving with my folks in the car, I used to play a game when we approached stop signs. I would try to stop so gradually that the actual stopping point was nearly imperceptible. That's the dynamic I urge my clients to work toward for maximum safety and effectiveness.

So that's it - soft landing and soft liftoff. Great for a smooth jet ride; great for building strength without injury.

Pace Yourself

When people ask me what some of the most common mistakes people make when executing an exercise program are, pacing is near the top of the list. Pacing refers to the level of intensity you engage in at any point during the workout or program, and how you progress over the hour, or even several weeks. So I'm defining pacing pretty broadly, as you can see.

For now, let's keep the discussion focused on:

1. Pacing during a workout and

2. Pacing over the longer period of a fitness programs life cycle

It's unfortunately very common for folks to start their exercise session a little too aggressively, a little too early. The best way to prepare your body for challenging, productive work is to ease it into more demanding physical movements very gradually, taking 5-10 minutes to execute large, controlled, slow, sweeping motions, ideally with both arms and legs. But even if it's mostly just arms or legs, spending the first few minutes at half intensity or lower is a good idea. Breathing should not be so rapid that you can't easily talk during the warm-up. You know you're there when your muscles feel warm and loosened, and the joints feel mobile and well lubricated.

As for the longer term programs pacing, many people start like a rocket and then, crash and burn. What's the rush? You don't want to be miserable (or worse yet, injured) because you were trying to make up for lost time or get unrealistically rapid results. Try making first workout 25 - 50% more challenging than your daily activities, and ramp-up about 5-10% each week until you reach the level you want to maintain. You can do that with incremental rep (first) and load (second) increases for strength training. Cardio can be ramped up gradually with a combination of modest speed, duration and resistance adjustments over time. Variation provides a nice balance and compliments these other variables of pacing for both exercise modes.

Most of all, listen to your body - how it's responding to the adjustments and recovering from the workouts. And always err on the side of conservatism and caution.

You can become more fit than you've ever dreamed of and have a pleasant, productive experience if you pace yourself well and learn what your body likes.

Double Your Fat Burning with This Cool Trick!

Do you enjoy walking outside or on a treadmill? How about riding a stationary bike? Want to know how to double your calorie burn without breaking into a sprint or wearing out your legs before burning all that fat?





Here's a terrific solution:






Grab a pair of light dumbbells (1 or 2# dumbbells if you are smaller and have less muscle, 3# or 4# if you are pretty strong, and 5# if you are very strong) and start walking or riding.


Then, keeping your movements as smooth and fluid as possible (same tempo every inch in both directions), follow the two movements illustrated in the three pictures above, and then reverse them to get back to the starting point (arms back down to your sides.) I do recommend one modification, though. Instead of turning the palms forward to get the weights to your shoulders (getting from the position in the first image to the second), keep the palms in toward the spine (and each other) throughout the two-part movement. It's a little easier on the elbows and wrists.

Simple, right?

Not only will you more evenly distribute the workload between all the major muscles in your body, but you'll reduce the load on your hips, ankles and knees (because you'll be more controlled with your lower body bio-mechanics in order to combine all the movements), and, maybe best of all, you'll just about double your energy (calorie) output!

Flat Belly Recipe: The Anti-Soda

Do you or your kids have a soft spot in your hearts for soft drinks? Then here's a great trick to get at least as tasty experience in a much, much MUCH healthier way:

Get your favorite juice (or try a new one - Trader Joe's has lots of unusual berry varieties) and a bottle of Lemon or Lime Calistoga soda water. Mix them 1/2 and 1/2 in a glass and drink up!

That's it - simple, delicious, refreshing. Oh, and I almost forgot - much more nutritious with none of the corn syrup (provided it's 100% juice) and a fraction of the calories. Cheaper too.

Pretty cool.

You Need a Place

Do you have a place that you can go and feel completely at ease? Is there a spot, tucked away somewhere that's special to you and where you could spend hours on end without ever realizing how much time has gone by?

I found a place like that several years ago and I still go there now and then. The feeling for me has never changed. In fact, it grows as I build a history there.

The Friday after Thanksgiving I was there on the porch, quietly singing and playing my guitar (I didn't want to disturb anyone and one of the employees was intermittently playing a piano inside anyway. After I was there a while, a woman came by with her kids - a boy and a girl - both under ten. They gingerly approached me and asked if I accepted tips! I was so touched and it really put a nice stamp on the day. I talked to them for a few minutes until their mom finished inside and we said goodbye.

Everybody needs a place. Exercise is a great stress reliever and you already know how I feel about the importance of healthful eating (fortunately, this place has a ton of delicious and nutritious options, all with that home made feel.)

But it's at least as important to have a place where you feel peaceful - a place where you feel at home, when you're not at home.

Go there soon. You'll be glad you did.

Getting vs. Earning

Sometimes I wonder if my relatively easy childhood (it was a lot like the Brady Bunch without the blended family, the laugh track or the problems resolved in a 22-minute predictable format) made me soft and immature in some ways. Scratch that, I don't really wonder.

Years ago I was in a struggling marriage with a new baby, and I had interrupted a promising new career in corporate finance to finish college full time. That gave me time with the baby and time to study but no time with my wife. I felt the marriage splitting in two and since she was basically supporting me, I was paralyzed with fear about how I was going to move forward. A voice in my head said "seek adversity". It was completely counter to what my logical mind was telling me, but somewhere deep inside I knew that the situation I was in was somehow subordinate to the bigger issue that I just plain had some growing up to do. And it was time to get to it.

I moved out and into a crappy apartment and lived on a $10k line of credit until the money ran out and I had to extend school another semester before I could graduate. My old boss, whose mother was dying in the hospital at the time, brought me basic household items he knew she'd never use again and that I was too poor to be able to afford. Another former boss offered me part-time consulting work that was flexible around my classes. Somehow it all worked out. We got back together after a year and made it another two before splitting for good. We remain good friends (I've posted about her here before) and I feel blessed to have her in my life and as the mother of my son.

But the point I'm trying to make here is that sometimes you have no idea what the path in front of you holds, and as frightening as that may be, it may be exactly what you need at the time. I look back at that time, and the time immediately after we split for good when I was a divorcing dad, as two of the most important growth periods in my life. I like to think of those as formative adult years for myself.

Every day I watch my clients deal with the realities of work and family demands while trying to stay healthy by changing their eating and exercise habits. And I'll tell you one thing - it takes courage to do that. Committing to an unfamiliar and often intimidating effort like that comes from a foundation of bravery and self-respect.

Those are not attributes one just gets - they must be earned. I was reminded of that recently. There's no shortcut to developing stronger character, and no easy road to deep, fundamental change.

I'm working on it. Baby steps.

How about you?