Book Recommendation: New Rules of Lifting for Women!

"She is energetic and strong, a hard worker...She is clothed with strength and dignity, and she laughs without fear of the future. When she speaks, her words are wise, and she gives instructions with kindness. She carefully watches everything in her household and suffers nothing from laziness. Her children stand and bless her. Her husband praises her: 'There are many virtuous and capable women in the world, but you surpass them all!'"

- Proverbs 31:17 and 25-29

For all the women who are reluctant to lift weights because they fear becoming "too big and bulky," this book is for you. The New Rules of Lifting for Women by Lou Schuler, Alwyn Cosgrove and Cassandra Forsythe dispells the myths that most women still believe about weight training.

This is the best book I have read about weight training for women. It includes a lot of information including some "new rules" all women should follow along with exercise descriptions, six months' worth of training programs, information on why aerobic training is not ideal for fat loss, a chapter on nutrition and numerous meal plans for breakfast, lunch, dinner, pre- and post-workout meals, snacks and dessert.

I highly recommend that all women (and men) pick up a copy of this book. It will change your life forever. You will finally realize that lifting weights won't make you big and bulky and will in fact make you lean, toned and sexy.

Get the book now! You won't regret it and will finally be able to get off the treadmill and other cardio machines and stop wasting your time and start making great progress while transforming your body into the shape you've always dreamed of!

2008 Beijing Olympics - Olympic Physiques

"All athletes are disciplined in their training. They do it to win a prize.... So I run with purpose in every step. I am not just shadowboxing." - 1 Corinthians 9:25-27

If you've been watching the 2008 Beijing Olympics, you've noticed the lean, muscular physiques of many of the athletes. It seems as though many of the athletes are leaner and more muscular now than in previous Olympics.

Certain athletes show up to the Olympics always appearing lean and muscular such as the male gymnasts, short- and middle-distance sprinters, many of the track and field athletes and the lightweight to middleweight weightlifters and wrestlers.

However, many of the athletes that are not normally as lean and muscular have come to this year's Olympics looking like super men and women. Look no further than Michael Phelps or Dara Torres. Michael Phelps has dominated the Olympics winning 8 gold medals while breaking Mark Spitz's record from 1972. The commentators have mentioned several times that he has ripped abs and muscular physique. Dara Torres, at 41, is leaner and more muscular than those competing against her, including some who are 25 years younger!

The one thing Michael Phelps and Dara Torres have in common is that they have included weight training in their routines in the recent past to prepare for this year's Olympics. They have found the benefits of strength training and it shows not only in their performances but also in their muscular and lean physiques.

Something you may find interesting is that Olympic weightlifters typically never perform any traditional cardio (try a few sets of snatches or clean and jerks and you'll find out why), yet, they tend to be muscular, lean and have very strong cardiovascular systems and incredible power. In fact, Olympic weightlifters tend to be more powerful and explosive than sprinters within the first 10 yards (and they have incredible vertical jumping ability).

If you look at the weightlifters in the lightweight through middleweight classes, almost all of them are very lean and muscular (It's just too bad that the super heavyweights are the ones typically featured in primetime). How do they get like that without cardio? Weight training and nutrition.

Gymnasts don't train with weights, however, they train using bodyweight exercises through many different ranges of motion; static, dynamic, eccentric, isometric, etc. This builds muscle and incredible strength. Gymnasts don't perform cardio, but they do perform short sprints (vault) and they stay strong, lean and muscular.

Compare the short-distance sprinters (100-400m), pole vaulters and hurdlers (60-110m) to long-distance athletes (1,500m or more), and you'll quickly see the difference in their physiques. The sprinters, pole vaulters and hurdlers are lean and muscular. The longer-distance athletes may be somewhat lean (especially at Olympic and professional levels), but they are not as lean and nowhere near as muscular as the sprinters, pole vaulters and hurdlers.

Sprinters, pole vaulters and hurdlers also train with weights and don't perform any long-distance cardio. Many of them don't ever sprint more than 200-400m in their training, and usually they sprint much shorter distances depending on their particular sport.

It should be clear to you by now that strength training is the key to building a lean, muscular physique. You don't have to be an Olympic athlete to get the body you want. And you don't have to perform traditional, steady-state or long-distance cardio to lose fat or stay lean. A proper nutritional plan and strength training program will help you build a lean, muscular, healthy physique.

What's holding you back?

Warp Speed Fat Loss - Days 11 and 12 of 28!

"Dear friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit." - 3 John 1:2

I have to admit that Stacey and I are very happy with the meals in the Warp Speed Fat Loss program. They offer plenty of variety, and they taste good. Mike Roussell did a great job planning the meals for this program. Stacey is a harsh critic of protein shakes and "healthy" meals, but she has been very happy with everything.

Some of the breakfast, lunch and dinners are truly delicious. The good thing is that although there are suggestions on seasoning some of the meals, you are given the opportunity to use whatever spices you prefer. It also helps that Stacey can cook well and adds flavor to the meals using the right ingredients.

I've really enjoyed the various snacks including some of the shake recipes and my new favorite snack is the undeviled egg. All you do is take a hard boiled egg, cut it in half lengthwise and then spread a little hummus over the middle where the yolk is located. To me, this is one of the best tasting snacks I've had! And unlike a real deviled egg, it's not loaded with mayonnaise or other bad ingredients.

As for day 11 (Thurs.), we seemed to do okay despite the fact that we made Day 10 (Wed.) our no-carb day since I had a work-related event that night and was unable to train. The only "bad" thing about doing this was the fact that Thursday's training was a tough weight session and not having any carbs the day before left us a little lower on energy. It was also hot and very humid on Thursday. Despite that, I was able to increase my weights and/or reps on almost all the exercises.

Our strength exercises included an incline dumbbell bench press superset with a three-point dumbbell row. I didn't increase the weight over the previous week, but I did manage to get more reps. A nice improvement.

I decided to increase the intensity quite a bit when we performed Circuit A of the routine. This is the circuit where we alternate the pushup/jackknife combo with the reverse lunge/cable row combo.

Previously, I used bodyweight-only for the pushup/jackknife combo. This time, I put on my Xvest loaded with 20lbs. That increased the intensity tremendously! I also continued to wear the Xvest when I performed the reverse lunge/cable row combo. I had increased the weight on the exercise by five pounds over the previous week, but wearing the Xvest on top of that took the exercise to a whole new level! I was dripping in sweat and really had to push myself to complete all sets of six reps on both combo movements within the 10-minute time frame.

I didn't wear the Xvest on the second circuit of exercises (squat/push press combo and lat pulldown), but I did increase the weight on all exercises. Once we finished Circuit B, we performed our intervals using a barbell complex. It was brutal! But we finished in just under 60 minutes and felt good when it was over.

Today's meals have gone great. The breakfast was delicious and really kept me satisfied all morning until lunch. Our training for tonight includes intervals and steady-state cardio. I'm actually looking forward to it because my hamstrings finally feel rested and not as sore as they had been the last several days. We should be able to push the intensity higher again today and start seeing more improvements.

Speaking of improvements, Stacey is down to 152lbs. This is the lightest she has weighed in a long, long time! Even though it's only a 5-6 pound loss in 12 days on the program, she is also seeing a lot of changes in how her clothes fit and how she looks in the mirror. That is definitely keeping her motivated to continue with the program.

I'm very proud of her for doing this. She has stuck to the meal plans and the training despite our crazy schedules and all the stress we've had lately. She is really enjoying the training and the meal plans. I'm hoping that she will begin dropping more weight during the last two weeks now that her body is adjusting. If she doesn't lose 15-20lbs at the end of the 28 days, she plans on continuing the program for another two weeks. After that, she will re-evaluate what to do next (2 more weeks on Warp Speed Fat Loss, or something else to get her to her goals).

Six Habits for a Six-Pack!

"...You have gotten rid of your old way of life and its habits."

- Colossians 3:9

Bill Hartman wrote a great article in the May issue of Men's Health magazine titled "The Six Habits For A Six-Pack."

Although the article is geared toward those looking to get lean with the goal of showing off their abs, the overall tips are good for anyone looking to lose fat.

Here are a summary of the six habits:

1) Wake up to water - Drink at least 16 ounces of chilled water as soon as you rise in the morning. German scientists found that doing this boosts metabolism by 24 percent for the 90 minutes afterward. Also, don't forget to consume about one gallon of water throughout the day for optimal results.

2) Eat breakfast every day - A University of Massachusetts study showed that men who skip breakfast are 4 1/2 times more likely to have higher bodyfat than those who don't. Try to have a meal with 250-500 calories for breakfast for optimal results.

3) As you eat, review your goals - University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.

4) Then, pack your lunch - This habit should be as much a part of your morning ritual as showering. Here is what Hartman recommends you pack in your cooler:

• An apple (to eat as a morning snack)
• Two pieces of cheese (to eat with the apple)
• A 500- to 600-caoloire portion of leftovers (for your lunch)
• A protein shake or a pint of milk (for your afternoon snack)

5) Exercise the right way - Rather than spending time on isolation exercises or ab crunches, focus your training around weightlifting and high intensity interval training. A recent University of Southern Maine study showed that half an hour of weight training burns as many calories as running at a 6-minute-per-mile pace for the same duration (and it has the added benefit of helping you build muscle - which burns more fat and elevates your metabolism). Unlike aerobic exercise, lifting has been shown to boost metabolism for at least 39 hours after the last repetition. Similar findings have been noted for intervals (short, all-out sprints interspersed with periods of rest).

For the best results, perform a total-body weight training workout three days per week, resting at least a day between sessions. Then, perform interval training on the days in between.

6) Skip the late shows - You need sleep to get lean because a lack of shut-eye may disrupt the hormones that control your body's ability to burn fat. A University of Chicago study showed that just three nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around the stomach.

Put these six habits into practice today to help you reach your goals!

My 12-Week Fat Loss and Conditioning Training Phase...

"Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize." - Philippians 3:13-14

When it comes to fat loss and conditioning, you have to learn to push past the pain and discomfort and the mental blocks and keep striving toward the end result. As I've said before, it's simple, but not easy. It takes focus, drive, determination, discipline and simple, hard work.

As Dan John (a strength coach in Utah) has said before:

"Fat loss is an all-out war. Give it 28 days, only 28 days. Attack it with all you have. It is not a lifestyle choice... it's a battle. Lose fat, and then get back into moderation. There's another one for you: moderation. Revelations says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies."

I started my next 12-week training phase on Sunday with some interval training. I performed a five-minute warm-up with some bodyweight exercises and then proceeded to run my intervals. It was tough, but it felt good. Sprints done with a 1:2 work-to-rest ratio are no joke (1 minute sprint and two minutes of a light "jog" before repeating for 6-8 sets). I finished with another five-minute bodyweight circuit as my cool down. The total workout took just under 30 minutes.

Today was my weight training day, and it was brutal! It consisted of complexes followed by a four-exercise circuit using fairly heavy weights and moderate reps targeting the whole body. The training session ended with some ab work.

The rest periods were short, and the exercises were difficult. The entire workout from beginning to end took just under an hour. It felt good and let me know that the next several weeks will not be easy, but the sessions will be effective. Not only will I take my conditioning to a whole new level, but I'll be shredded in no time.

Tuesday is considered an "off" day, but this is typically the day me and some friends go for a bike ride and climb the rope and perform a few other exercises. We'll see how this day goes and if it causes any problems with my current training program soon enough.

Wednesday will be another weight workout similar to today (with different exercises, sets/reps) and Thursday will be a short, but intense conditioning workout. I'll talk more about this later this week. Friday will be the last weight training workout for the week using the same exercises as today, but different set and reps. Saturday is an off day.

I'll let you know more about this "secret" training program in the next few days! Stay tuned!