Have a Plan for the Gym .... (Don't Just Use EVERY Machine in There)

Earlier this week, at the gym, I was reminded of one of my pet peeves.  I'm a planner, so I'm sure the following statement is not a shocker coming from me.  But... working out and getting fit requires planning.  Don't just go into the gym and use every machine.  That is what beginners do, but after a week of that, you have graduated to the next level.  Using every machine is a bad idea, and here's why...

1. Your muscles need time to recover.  
2. One set on every machine won't help build muscle.  

Don't get me wrong, SOMETHING is better than nothing.  But you want to gradually formalize a plan.  If you want to build muscle (and you do, refer to my previous post here), then you should have a plan.  Split up your muscle groups and focus on a group during a workout.  That will help you grow your muscles and achieve more of that toned look.

Now... I suppose now would be a good time to share what I do.  I try to add some variation to my routine every 6 - 8 weeks to keep gaining and avoid hitting a plateau.  But, this is generally how I group my muscles:

               Group #1:  "Pull" (Biceps, Back)
               Group #2:  "Push" (Triceps, Chest, Shoulders)
               Group #3:  "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs

Unlike many, I don't work the same group every Monday, etc.  Instead, I try to work each muscle group every four days.  Especially my legs (that's my problem area).

Now... for the actual exercises.  First, I'll preface by saying I lift as much weight as I can within each rep range.  Now, here we go...

Group #1:  "Pull" (Biceps, Back)

Exercise #1 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Two-Hand Curls	Biceps
	15	Row Machine	Back
* Rest (1 min) *
2	12	Two-Hand Curls	Biceps
	12	Row Machine	Back
* Rest (1 min) *
3	10	Two-Hand Curls	Biceps
	10	Row Machine	Back
* Rest (1 min) *
4	10	Two-Hand Curls	Biceps
	10	Row Machine	Back
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Free Weight Curls	Biceps
	15	Overhand Cable Pulldown	Back
* Rest (1 min) *
2	12	Free Weight Curls	Biceps
	12	Overhand Cable Pulldown	Back
* Rest (1 min) *
3	10	Free Weight Curls	Biceps
	10	Overhand Cable Pulldown	Back
* Rest (1 min) *
4	10	Free Weight Curls	Biceps
	10	Overhand Cable Pulldown	Back
Exercise #3 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
2	12	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
3	10	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back
* Rest (1 min) *
4	10	Underhand Cable Pulldown	Back/Biceps
	10	Lateral Raises	Back

Group #2:  "Push" (Triceps, Chest, Shoulders)

Exercise #1 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Preacher Curls	Triceps
	15	Bench Press	Chest
	15	Shoulder Raises	Shoulders
* Rest (1 min) *
2	12	Preacher Curls	Triceps
	12	Bench Press	Chest
	12	Shoulder Raises	Shoulders
* Rest (1 min) *
3	10	Preacher Curls	Triceps
	10	Bench Press	Chest
	10	Shoulder Raises	Shoulders
* Rest (1 min) *
4	10	Preacher Curls	Triceps
	10	Bench Press	Chest
	10	Shoulder Raises	Shoulders
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Cable Pushdowns	Triceps
	15	Chest Press	Chest
	15	Shoulder Press	Shoulders
* Rest (1 min) *
2	12	Cable Pushdowns	Triceps
	12	Chest Press	Chest
	12	Shoulder Press	Shoulders
* Rest (1 min) *
3	10	Cable Pushdowns	Triceps
	10	Chest Press	Chest
	10	Shoulder Press	Shoulders
* Rest (1 min) *
4	10	Cable Pushdowns	Triceps
	10	Chest Press	Chest
	10	Shoulder Press	Shoulders

Group #3:  "Legs" (Quads, Hamstrings, Glutes, Calves) + Abs

Exercise #1
Set	Reps	Exercise	Muscle Group
1	10	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
2	8	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
3	8	Decline Leg Press	Quads/Hamstrings/Glutes
* Rest (1 min) *
4	8	Decline Leg Press	Quads/Hamstrings/Glutes
Exercise #2 (Superset)
Set	Reps	Exercise	Muscle Group
1	10	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
2	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
3	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
* Rest (1 min) *
4	8	Leg Curls	Hamstrings/Glutes
	15	Standing Calf Raises	Calves
Exercise #3 (Superset)
Set	Reps	Exercise	Muscle Group
1	10	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
2	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
3	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
* Rest (1 min) *
4	8	Leg Extensions	Quads
	20	Lunges	Quads/Hamstrings/Glutes
Exercise #4 (Superset)
Set	Reps	Exercise	Muscle Group
1	15	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
2	12	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
3	10	Ab Machine	Abs
	15	Leg Raises	Abs
* Rest (1 min) *
4	10	Ab Machine	Abs
	15	Leg Raises	Abs

This is the balance or mix that works for me (you will hear this alot, but everything doesn't work for everyone).  But again, I would encourage you to get a plan.  Please.  

Nutrition Tips: A Few of My Secrets to Healthier Eating

I don't know about you, but I find it incredibly difficult to eat "well" when dining out!  (By "well", I mean low calorie, high protein)  When I can control and prepare my breakfasts, lunches, and dinners, I can control what I eat.  When I eat out, I always consume more calories than if I would have just eaten at home.   But by preparing my own lean meals, I find I can actually EAT MORE FOOD, and CONSUME LESS CALORIES.

I have developed some secrets to my nutrition (i.e. controlling my calorie intake), and I'm sharing those with you.  Take a look...

TIP #1:  Water!

• All I drink is water.  It's my secret to saving calories during the day, and it's good for you too.  Even an 8 oz. glass of No Sugar Added Apple Juice is ~120 calories.  I choose to drink water instead, and consume those calories in the form of a lean chicken breast or afternoon snack.  To me, it's worth it. (Drink more water...)

TIP #2:  Green Giant Healthy Vision Veggies + Chicken Breast!

• This is my dinner on most nights (I'm often short on time).  Green Giant makes a variety of steam-in-the-bag veggies and I am a fan.  The Healthy Vision mix is quite tasty and the entire box is only 90 calories (and filling!)  I probably eat 4 - 5 boxes a week.  A box of these veggies, along with a 4 oz. chicken breast, is only ~210 calories.  Even adding a half cup of brown rice gets me to right around 300 calories.  It's my calorie saving trick!  (Plus, there is no way you are going to be able to BUY a filling meal like this for 300 calories.  No way).

TIP #3:  Green Machine Naked Juice!

• One of my problems is not getting enough green veggies.  Green Machine Naked Juice is delicious and packed full of dark green leafy veggies and spirulina.  It's like a multivitamin / breakfast smoothie combo.  When I am on the run in the mornings, I'll grab a bottle of this (~280 calories) and just drink that.  Great way to start off my day.  And if I just want a snack, I opt for the Peach Guava + Coconut Water Naked Juice, which is lighter (~200 calories) but still good for me.

TIP #4:  Nature Valley Granola Thins!

• These things are AMAZING!  One square is only 90 calories, and it is actually pretty darn good at staving off late morning or afternoon hunger.  I keep a couple of these in my purse at all times.  I opt for the peanut butter version, which has a real layer of peanut butter slathered on the back (yum).  There are two other varieties as well: dark chocolate and dark chocolate/peanut butter.  

TIP #5:  Belvita Breakfast Cookies!

• I love these as well.  At 230 calories a pop, they are a good afternoon snack.  What I love about these is how they keep you satiated for a good two hours.  I eat a pack of the Golden Oat cookies in the afternoon at about 3PM or so, on workout days.  They cure my hunger, but also pack enough carbs to give me fuel for my evening workouts.

Just a few of my deepest secrets ;)  Seriously though, figure out what is right for you.  I aim to eat three meals a day at 350 - 400 calories, and then 2 - 3 snacks (1,600 - 1,800 total net calories per day).  So this is how I do it.

New Find! McDonald's Egg White Delight McMuffin

This morning, in a bit of a rush to make my flight, I didn't quite have time to eat a proper breakfast.  But once I reached the terminal, I decided to give McDonald's a try.  After all, it IS possible to eat healthy(ER) at Micky D's on the road (read my other article here).

To my surprise, there was a new menu item, the "Egg White Delight McMuffin", on the menu.  Boasting 250 calories, I opted for it and surprisingly, it wasn't that bad!  I didn't expect there to be much flavor (or ANY meat) at only 250 calories.  But the egg, white cheddar and Canadian bacon combo on the english muffin was actually pretty good!

In researching, this thing is actually not bad at all.  18 grams of protein, 5 grams of fiber, and low sugar.  The sodium is pretty high, which is something you are unlikely to avoid for fast food, but overall a pretty good choice.  I'm a fan.

     McDonald's Egg White Delight McMuffin
     250 calories
     18g protein
     7g fat
     32g carbohydrates
     25mg cholesterol
     3g sugars
     800 mg sodium
     5g fiber

Have you tried it?  Leave a comment, let me know.

Are Organic Fruits & Veggies Worth the Extra $$?

Today I found an interesting article on iVillage about the top 12 fruits and veggies with the highest level of pesticide pollution (read full article here).  I know that organic fruits and veggies are healthier because they are grown and harvested without man-made chemicals, but I always figured that the REGULAR (cheaper) fruits and veggies weren't so bad.  I mean, everything causes cancer these days, right?  Plus, organic fruits and veggies are muy expensivo and I wasn't trying to break the bank!

BUT... after reading this article, I think I've had a change of heart.  Apparently, ALL of the fruits and veggies I love and consume on a daily basis (blueberries, peaches, apples, grapes) are ridden with pesticides!  Yuck.com.

I think my conclusion is, obviously fruits and veggies are still preferred over process junk.  But if you can swing organics, at least try to...

go organic for fruits/veggies where you consume the skin. 

This is what I call "going organic on a budget".  Things that the article highlights, like celery, grapes, strawberries, spinach, peaches, all have soft exteriors and/or you eat the whole fruit/vegetable.  But things like oranges and mangoes, which grown on trees away from pests and have an inedible exterior, you may be able to get away with.  

Don't know about you, but I'm putting this theory into practice, starting today.  Maybe if we all increase the quantity demanded of organic fruits and veggies, the price will go down.  Isn't that the law of demand?  (Don't hold me to that... it's been a while since college).

The Truth Hurts! But...Diet Sodas are BAD FOR YOU

I shed a tear every time I see someone gulping down a diet soda.  I really do.  Why?  Because they are bad for you!  Ask yourself... how is it possible that a diet soda can taste sweet, ALMOST like the real thing, and have ZERO CALORIES?  Nothing should have ZERO calories except water.  The fact that a diet soda has flavor and is zero calories tells you that something is up.  Something UNNATURAL.  And sadly, many will read this and still won't care.

Let me try again.  Do you know why diet sodas can still taste sweet and have zero calories?  Well, that's because food scientists have invented artificial sweeteners that will sweeten without the calories.  These artificial sweeteners are not natural, but instead are a combination of chemicals.  Artificial sweeteners come in a bunch of different names:  aspartame (i.e Sweet 'n Low), sucralose (i.e. Splenda), acesulfame potassium, saccharin, cyclamate, etc.  But they are all man-made.  And these may even be carcinogenic, as in, they may cause cancer.

Still not enough?  Wait, there's more.  Diet sodas are commonly a staple of a dieter's diet, a way to indulge without the calories and still lose weight.  But studies have shown that those who drink diet sodas are not losing extra weight.  In fact, studies show that the risk of type II diabetes, obesity, and other issues increases for those who consume diet soda regularly.  Additionally, I was told by a nutritionist once that artificial sweeteners are essentially toxins to your body that your liver has to eliminate.  But since the liver can only break down those toxins at a slow rate, excess toxins are stored in your lymph nodes, which causes water retention in all the wrong places (think stomach, hips, under arms, anywhere prone to "flab").  Side bar: If you are not able to lose weight in stubborn areas, you may want to look at your intake of artificial sweeteners.

How many people do you know who have lost weight simply by switching from regular soda to diet soda?  Probably not many.  That's because switching to diet soda without making a lifestyle change (exercising more... eating better) is futile.

If you want to save calories and support weight loss, drink water.  And lots of it.

Water is the best thing for you.  And it's the only safe, natural zero-calorie beverage that was not created in a lab.

Don't fall for these SHORT CUTS.  There is no substitute for good 'ole exercise and nutrition.

Resist the Urge to Partake, and Lose Weight...

It's almost bikini season (well, in the South it is at least), and exercise/dieting regimens are in full swing.  I personally pick it up around this time of year to get things right and tight before hitting the beach (or pool in my case).  Whatever your reason, if you are trying to lose weight and aren't getting the results you want...

...you may want to consider cutting out drinking for a while!

That's right, I said it.  Stop drinking.  If you really want to lose weight, say no to the mixed drinks and beer, and drink water.  Alcohol is full of empty carbs and calories, and can deny or dramatically slow your weight loss goals.  I think I've quizzed you on this before, but do you know how many calories you need to burn to lose a pound?  3,500!  Here's a new question:  How many calories are in a long island mixed drink?  More than you think.  Check these astonishing numbers...

• Long Island:  520 calories
• Strawberry Daiquiri:  280 calories
• Margarita:  550 calories

(Might as well get a meal at McDonald's!  Read this article)

A Saturday night out drinking with friends could cost you BIG.  If you give it up for a month or two while you go hard on the workouts and nutrition, you can more quickly reach your goals.  Losing weight is hard work... It's a sacrifice, but to me, it's worth it.

And if this approach is too radical for you, then consider at least drinking SMARTER (i.e. drink less, drink light).  You could opt for one vodka + pineapple for ~180 calories.  But drinks add up, so beware.  Maybe you add back in SMARTER drinking to the routine once you either reach or near your weight goal.  Just a thought.

Don't Believe the Hype... Good Food CAN Be Healthy!

"They" say that we should eat for sustenance, not for enjoyment.  Food is a necessity, not a pleasure, and we should eat only to stay alive.  Yea right!  I find this mantra both depressing and unrealistic.  The reality is that food is not just a necessity, but an experience.  For thousands of years, breaking bread with family and friends has been a common pastime.

We, as a people, love good food and love to eat out... Fact!  

But, when did good food become synonymous with unhealthy, calorie-dense, and fatty?  Well, I DO know that making something "tasty", or adding sugar, fat, salt, and all of nature's delectable goodies that appeal to our taste buds, is easy and ideal.  A Krispy Kreme with the "hot" light illuminated will sell donuts like hot cakes.  Fried in oil and coated in a sugary glaze, most can't get enough of these things (including me). Despite being a whopping 160 calories a pop, you can't eat just one.  I mean, they practically melt in your mouth.

But I also DO know that everything that tastes good is not good for me, and as such, those things must be consumed in moderation.  Things like donuts fall in that category and should be rare treats.  I can't eat donuts everyday or even every week, but once in a while, I'll treat myself to one (or two).  And in between those whiles, I fill my diet up with healthy alternatives that are kinder to my body but still taste good.  That's the way it should be, moderating consumption of unhealthy foods and promoting a healthier lifestyle.

Healthy food is not as tasty and is more expensive than unhealthy food... Fiction!

Just as good food is often associated with being unhealthy, healthy food is labelled as tasteless and expensive.  But the fact is, you can choose to oven bake your fish as opposed to frying it, with no additional cost, and still eat WELL.  Food companies have also exploited "healthy" as another marketing scheme, marring the affordability of healthier food alternatives.  Sure, if you decide you are only eating Healthy Choice dinners, then you will pay a premium.  But what you are paying for is the convenience, not the food.  Buying skinless chicken breasts and fresh vegetables to cook is no more expensive than buying a 10 piece wing and fries (click here for an article from Huffington Post on this...).

Eating healthy is a conscious choice YOU must make for yourself... Fact!

No one is saying you have to eat lettuce with no dressing and bland chicken breasts to be healthy. You can easily (and economically) make better eating choices, but you have to be willing to do so.  It takes effort, but it's worth it!