"It's Kind of Hard to Gauge When You Are Not On a Treadmill"

One of the readers on the Fitness Black Book Facebook Page, put up a great question today…

"Rusty, another question about HIIT. Weather was great today, so I ran outside. I tried to increase the speed with each sprint, but it's kind of hard to gauge when you're not on a treadmill. About half way through I just ran about as hard as I could during the sprints. Is that OK? I've done HIIT off and on the last few years that way and had decent success."

It is Hard to Gauge Intensity Levels When Not on a Machine!

What happens with any type of HIIT, is that you need to make it progressively harder over time to continue to get results. If you simply stick to the same intensity level forever, you will reach a fat loss sticking point. So the problem when training outdoors is that it is difficult to really tell if you are pushing harder than the previous workout.

We Need to Use a Slightly Different Approach Outside.

Here is an interval training workout that measures improvement in a real, tangible way. It is setup to where intensity will increase over time naturally. I will outline the workout first and then explain the reasons behind the way it is setup. The only thing you will need is some sort of timer…and possibly a little notebook to record your results.

Outdoor Progressive Interval Training

• Go to the Field of Your Choice: It can be a grass field, the beach, your backyard, a street in front of your house, etc.  I wanted to set this up to where this can be performed anywhere outside.  Really the only people who will have problems with this are agoraphobics.
• Mark off a Starting Point and an Ending Point: Put some sort of marker down on the ground, walk 50 yards and place another marker on the ground. It doesn't have to be exactly 50 yards. The point is to count out how many steps it takes you to get to roughly 50 yards. Write down how many paces between the markers. The important point is that you are going to want to run this same distance each and every workout.
• Set a Timer for 20 Minutes: Even a cheap $5 mechanical kitchen timer will do the trick.
• Run 50 Yards Then Rest: You are NOT going to want to do an all-out sprint. Take it easy this first time. Sprint to the end marker and rest approximately 30 seconds.
• Run Back to the Start Point Then Rest: Run back to the start marker and rest approximately 30 seconds. This time put down a dash on your little notebook. After 30 seconds it is time to run to the marker on the opposite side of the field again.
• Repeat This Until the 20 Minutes Are Up: Once you are done make a note of how many times you made it back to the starting marker in 20 minutes. Write this number down. The goal is to beat this number each and every time you do this interval workout outside.

Intensity Levels Will Increase as Performance Improves.

In order to do more sprints in less time you will have to either decrease your rest periods or increase the speed of your sprints. This will contribute to greater HGH release, a greater after-burn effect, more calories burned, etc. The idea is that you are using progression in your interval training…in a way that you can accurately measure.

I Recommend You Use Periodization in this Workout As Well.

What I mean by that, is to purposely start off easy and then gradually work your way to where you are pushing the limit. Maybe just aim for improving by one more sprint in 20 minutes from workout to workout. Perhaps the first 5-6 workouts are purposely easy for you. This type of setup is used in lifting…and helps lifters make positive improvements much longer than if they go as hard as possible from day one.

What Happens When You Can't Beat Your Personal Best?

I have the ideal solution. Simply increase or decrease the distance of your sprint. So if you were sprinting roughly 50 yards before…maybe you extend out to 70 yards. Just like in lifting, you would want to back off at first and then slowly increase the intensity to where you were pushing hard. So you are using both progression and periodization in your outdoor intervals workouts…but bystanders will simply think you are just mindlessly running in a field.

Note: I put up a post yesterday about Adrenaline Intervals on My Facebook Page. Supposedly a study in Australia showed a specific work-to-rest interval that burned stubborn body fat better than traditional intervals. Who knows? Something to try anyway.

What I've Learned from Watching the TV Show "Survivor".

I hate to admit it, but I am a big follower of "Survivor". I skipped a few seasons, but this past season (and a contestant by the name of Russell) got me hooked on the show again. He was the villain that we loved to watch. I didn't like him at first, but the guy grew on me. One thing I have noticed while watching the show is that the contestants keep much of their muscle tone, despite being somewhat inactive. Obviously this is due to chronic calorie restriction.

I'm Not Advocating Starving Yourself!

Don't take this the wrong way…I think the contestants looked famished by the end. The diet is obviously extreme and it would be nuts to eat like they do on the show. What I did notice however, was that about 2 weeks into the show all the contestants still had good muscle tone while doing very little in the way of exercise. People who have been following this blog for a while or who have downloaded my free report, have heard me say again and again that diet pays the biggest role when it comes to staying (and getting) lean.

…but You Want to Eat a Lot on Vacation?

I am with you there! In fact, in Vacation Body Blueprint, I recommend that people go into their vacation after a period of slightly more intense training than normal. Your body will do well with the extra calories and period of rest. Enjoy all the good food and drinks that your vacation has to offer. You will put on some weight, but a lot of that is water weight that will come off after you back off on the calories again.

[I don't want people to get the idea that I am a total TV Junkie...but this is the best show on TV in my opinion. Anthony Bordain is my hero.]

After Vacation It Is Time to Clean Up Your Diet

Usually a good strategy after vacation is to restrict the calories a bit for a week or two when you get back. This will easily allow you to drop any fat you may have gained on vacation (which will be minimal). I went off on a tangent a bit, since 2 week vacation is a short term period. Let's talk about 3-4 months of staying in maintenance mode…

You Can Maintain Off Very Few "Official" Workouts

The key to being lean and mean all summer is cutting back your calories a bit. You can do this and still enjoy nights out clubbing (if you are in that age group), going out to eat with friends and family, etc. If you want to enjoy good meals and higher calorie foods, you have to eat less meals. Another way to accomplish this is to eat 1-2 tiny meals and just one bigger meal at night when it is time to go out.

I Like to Think Of "Calories Per Week" NOT Calories Per Day

This shift in thinking will make staying lean a breeze while still having an active social life. On the days where you are just working and then going home to chill-out, eat low calorie meals. When you are alone keep the meals small and bland. Save your calories for the days in the week where you plan on being social. This approach works extremely well! If take away one thing from visiting my site, understand that your metabolism will not slow down from skipping meals from time to time -or- having a few low calorie days in a row.

So How Many Workouts Per Week to Maintain?

Remember my survivor example? It depends upon how much you eat. I have found that most people can get away with 1-3 "official" workouts per week. I will typically do 2-3 workouts each week throughout the summer. A key to making this work is to stay active when you are not in the gym and walk more, etc. Also, you can do intense HIIT followed by steady state cardio each and every workout…since you are training less.

Have Some Fun While You Are on This Planet!

The thing that makes me hesitant about writing fitness posts is that I don't want anyone to become obsessed with working out. I encourage general misbehavior, late nights, not following the rules, eating happy hour food at least once per week, enjoying a beer in a mug that is much too large, sleeping on a tropical beach, playing music that is too loud, etc. Bottom line…have some fun…and don't be a cheesy person that talks about grams of protein and how much you can lift when you are out in the "real world".

Note: Thanks to everyone who bought my newest premium report. I tried to keep it to a low key launch to people who subscribe to my newsletter…but word got out quickly

[Exercising should be fun and feel good. There are times when you will push hard and test your body, but it should be energizing and a positive experience.]

Skip Your Workout When Something Fun Comes Along!

When I was in college I remember skipping a few last minute social events to make sure I got my workout in. It was a stupid mistake! Never sacrifice having fun with friends to get your workout in. Most of the time you will be able to do both, but if someone calls you last minute to go to a concert or a football game…get out of your workout clothes, take a shower and live a little. Trust me, you won't regret it. Your workout isn't going anywhere.

Make Sure You Have Other Interests Besides Working Out

People that live and breath exercise and diet every waking hour are dull as hell! I want you guys to get fit, healthy and lean so you can be in better shape to enjoy things outside of exercising. Think of high profile people in good shape. Take Hugh Jackman for instance: He does theater, acting, singing, dancing, kicks butt as Wolverine, etc. Even though he is in great shape, you don't really picture him living in the gym. He has a well-balanced life while staying in incredible shape.

Eat Grandma's Cooking – The Pie, Mash Potatoes, Etc.

My grandma passed away three weeks ago and I miss her badly already. During the holidays she spent hours making delicious dishes. If I could go back in time, I would have eaten even more of her amazing food. I am not saying that you should give in to every temptation that someone puts in front of you, but "pick your battles". If you are lucky enough to have a mother, grandma, or aunt that cares enough about you to make special meals…I say go for it without guilt! Diet a bit harder the following week if you want, but don't miss such a wonderful opportunity.

More About the "Exercise Addiction Inventory" Questionnaire

Nottingham Trent University in the UK wanted to create a simple process that doctors could use to screen patients for exercise addiction. This wasn't really meant to prove whether someone had exercise addiction, but was an accurate way to see if further psychological examination was needed. This is a screening to find people who are "at risk" for exercise addiction.

How The Test Works: This is a test where you give a point value between 1-5. 1 means that you "strongly disagree", 2 means you "disagree", 3 means that you are "neutral", 4 means that you "agree", and 5 means that you "strongly agree". There are six questions and you put a number between 1-5 beside each question.

1. Exercise is the most important thing in my life.

2. Conflicts have arisen between me and my family and/or my partner about the amount of exercise I do.

3. I use exercise as a way of changing my mood (e.g. to get a buzz, to escape, feel different etc.)

4. Over time I have increased the amount of exercise I do in a day.

5. If I have to miss an exercise session I feel moody and irritable.

6. If I cut down the amount of exercise I do, and then start again, I always end up exercising as often as I did before.

What the Numbers Mean: Unfortunately, I didn't find a definitive answer on what the overall score means. Other than this…"if you show a tendency towards agreeing with most of the questions, perhaps you need to seek help". This is just a brief screening tool, but could be used to see if further steps need to be taken.

Bottom Line…Getting In Shape Shouldn't Be A Huge Sacrifice

There are a lot of ways to get in great shape, my recommendation is to design a workout that fits around your lifestyle…not the other way around. You may need to make a few accommodations to fit it into your weekly routine, but it shouldn't be anything drastic.

Note: Brad Pilon has another post I agree and fits in well with the whole idea of exercise addiction. He talks about Obsessive Compulsive Eating, which is similar to exercise addiction from a diet perspective. You will love how he simplifies diet…Nutrition 101.

[In my opinion, happiness is largely a result of achieving things in life that you find worth-while...through hard work.]

What If You Could Achieve Anything With a Simple Wish

I honestly believe that if you are given something without work, you cannot appreciate it. Think about it. What if an NFL team was awarded the Superbowl victory without having to play a game? What if a mountain climber was flown to the top of Mt. Everest instead of having to climb it? What if you could make someone love you, just by wishing? All of these achievements would leave you with an "empty feeling" without work.

Without Hard Work, Reaching a Goal is Meaningless

If something takes a lot of hard work and discipline, then it feels amazing when you reach that goal. In some ways, the harder you work towards achieving something…the more you will enjoy it once you achieve it. Instead of being intimidated if a goal looks like it is going to take a lot of work, you should be excited.

Getting Lean Feels Great, Because is Takes Hard Work

There is satisfying feeling when you get in great shape. It isn't just about looking better and feeling healthier, etc.  There is a silent confidence that builds because you know that you are willing to do what most people will not…work hard towards something and achieve it. The goal of "getting lean" is just one of many goals that people have, but it is definitely a common goal. Getting lean is like any other goal…the playing field quickly clears because there is work and discipline involved.

Will You Still Be On The Playing Field When It Becomes Work?

I don't count the first 3-4 weeks of any endeavor as "work". When something is new, you are largely getting by on novelty and adrenaline. Something only becomes work when the novelty wears off a bit. Work should be slightly inconvenient at times. Work should be tough to start at times. Work can be slightly repetitive at times. No matter what the goal…many players begin to leave the playing field when the true work begins. I like to envision the NBA All-Star who stays an hour after practice each day perfecting his jump shot. I love hearing about hard working achievers!

Become a "Sicko" Like Me and Enjoy The Tough Work!

I know I'm not the only one who likes to torture myself with tough HIIT and circuits and things of that nature. I really do enjoy the discomfort, because my brain has been re-wired over the years to associate this with the positive end result.  I don't dread these tough workouts anymore, I look forward to them. Same thing with staying up late after a 12 hour work day and spending 2-3 hours on my website. I am now enjoying the actual hard work, because I know the result will be positive.

What About the Typical "PMA" Advice

I should do a bit more when it comes to writing down my goals and creating a "vision board", because those activities have been proven to help. That being said…you can reach your goals with strategic hard work even if you don't have a vision board. All that typical PMA is fine and will most likely help as long as you get the work part down. Don't become an "information junkie" that just reads and researches and never puts in the action. Jump right in and become a "hard working achiever".

So…Who is going to work their butt off in 2009 and change their life for the better? I'd love to hear from you!

Note: I don't believe in hard work year-round. In fact, one of my 5 year goals is to create a life where I work hard 8 months out of the year and then travel for 4 months out of the year. I fully believe in celebrating achievements and I take that VERY seriously as well!

[I'm sorry but this video makes me laugh. The clothes these guys are wearing is ridiculous. I remember reading Flex magazine back in 1992 and the popular thing was to show pictures of guys wearing this stuff along with sunglasses. I still see guys in certain gyms wearing sunglasses when they lift! Now that is Hardcore...LOL!]

The Massive Look is Quickly Dying

This has actually been over for quite some time, but it is just taking a while for the fitness industry to catch on. If you are a guy or girl and want to be massive, that is fine. It is your choice. I guess you just have to ask yourself if it is worth eating the tons of food required and being sore and run down all the time. It also is tough to look good in normal clothes if you are too bulky. Heck…you can't even walk right with too much muscle!

Most Fitness Advice Still Focuses on Building Muscle

I know that most trainers mean well. Unfortunately the majority of the trainers at commercial gyms are young men in their early 20's who want to gain as much muscle as possible. I'm not sure why, but that type of guy seems to be the one most likely to take up personal training. They "assume" that everyone they train wants to gain muscle and their advice is largely geared towards that. Many of these guys can't even imagine that someone wouldn't want to have massive muscles. Also…pick up any fitness magazine and it is still largely geared towards "building bigger guns", "bigger pecs", etc.

Thank Goodness For Programs Like CrossFit!

CrossFit is a step in the right direction. It is a program based on functional fitness…building a strong, fast, and fit body. There are CrossFit partners all over the world now who are spreading the word about this type of functional fitness. They are one of the leaders of the pack when it comes to helping people get functionally fit. What is cool is that they aren't taking a franchise approach like Gold's Gym, or 24 Hour Fitness…they are actually challenging the methods of these big franchises. I haven't mentioned them much on my site, but I really admire what they are doing.

Another Guy With the Right Idea…Mark Sisson

Have you guys ever heard of the blog Mark's Daily Apple? This guy has the right idea! He is in his mid 50's and keeps in amazing shape year round. He lives a well balanced life that includes traveling to exotic places. I really admire his blog and his outstanding writing style. This is a fitness blog, that doesn't have that corny "bodybuilding" vibe at all.

Here is an excerpt from his site:

My health philosophy is surprisingly simple. I generally follow a diet based on an understanding of evolutionary science. I think it’s more important to eat, move, and live according to how humans are designed and not according to society’s artificial developments of the last 100 years. Fortunately, this regimen is not only incredibly healthy, it’s quite simple.

In a nutshell:

• fresh, organic, unprocessed food – no junk!
• daily activity – whether it’s the gym or a walk along the beach, it all counts
• plenty of quality sleep
• plenty of water, no soda or sweetened drinks
• antioxidants galore – the key to limiting stress
• a good fish-oil supplement
• essential fats, reckless amounts of vegetables, and lean, clean protein
• time for fun – don’t take anything too seriously – ethical behavior – because what goes around comes around
• taking responsibility for yourself and your life – openness to new things and ideas

Here is a short video of Mark Sisson's sprint routine. I do sprint intervals in a similar fashion, but I have to stretch a bit differently due to a back injury…

[I'm close to 40, but Mark is in his mid 50's! He looks outstanding for any age. Seriously...how many 20 year olds do you know that have a physique like that?]

A "Nice Body" and a "Gym Body" are Entirely Different Things

If you pay attention to Hollywood's sex symbols you will notice something…all of these men and women have that nice balanced look. People like Jessica Alba, Will Smith, Matt Damon, Penelope Cruz, Eva Longoria, etc…all just look fit and attractive. When you look at them the first thing that comes to mind is that they have a "nice body". This is different than looking at a person and thinking "gym body". When you see a really massive guy and girl, you think they must spend a lot of time in the gym. Ideally you want to look really fit, but without the "gym look"…And under no circumstances should you wear cheesy neon gym clothes in public.

A Paradigm Shift is Happening When it Comes to Getting Fit

People are beginning to see a lot of the fitness sites and magazines for what they are…vehicles to sell lots of supplements. I'm not against supplements, I just wouldn't endorse 90% of the stuff out there. Another shift is happening…people are incorporating getting fit without the need for a gym membership. You can get in incredible shape without belonging to a gym. You can get fit while having fun. I love what is happening in this regard. People are getting outside and getting in great shape without the need for super fancy equipment.

Laird Hamilton is A Great Example of the New Trend

Here is a guy who mixes working out with weights with functional workouts…and staying incredibly fit doing something he loves…riding the craziest big waves on the planet! When you think "fitness", envision guys like Laird…not a bodybuilder doing endless sets of reps on a bench press. Get fit, but do it with balance and have some fun! I'll leave you with one of my favorite Laird Hamilton Videos…

[This home gym is probably bigger than my entire apartment! I would love to have a room this size to work with!]

The First Step…Choosing the Best Room for Your Home Gym

There are a few things to consider here. I actually like to chose rooms with high ceilings to be able to do overhead presses. I also like rooms with very solid floors. A place that is well ventilated helps, but isn't necessary. You don't need much space, but the more the better. For many people, their garage is the ideal place. Lay cheap carpet down on one side of your garage and you have the beginnings of a great home gym.

Hook up that Room With a Sound System!

If it is just going to be you working out alone, then blast the songs that you enjoy. Seriously…I love working out to new techno or house dance music, but my gym plays really generic mainstream music. If you are at home, go onto iTunes and make a few mix CD's. Ipod's are great, but there is nothing like the pumping bass you experience from a couple sub-woofers. Rock, Emo, House, Hip-Hop, etc…all sound better on a big home stereo system.

The One Piece of Equipment I Would Invest Good Money In

You are certainly going to need weights, a good bench, and all of that basic stuff. The one thing I wouldn't skimp on is a really good power rack. You can spend the entire strength training side of your workout in a power rack. If it wasn't for other people needing to use the power rack, I would spend much more time there. In Part II of this article, I'll show you how to maximize the use of this amazing piece of equipment. Just know this…you can do dips, chinups, shrugs, bent over rows, squats, lunges, hanging leg raises, bench presses, incline presses, curls, partial presses, military presses, lockouts, and a ton of other exercises…all inside of the power rack.

[This power rack is nice because it comes with dip bars. I haven't seen that before on a power rack. Pretty cool!]

The Second Priority Would Be an Adjustable Bench

The ideal bench is one that goes from completely flat to completely upright. It is also best that it has wheels so you can move it under the power rack and back out. The nice thing about having an adjustable bench that you can move is that it gives you tons of flexibility. You can do both dumbbell and barbell incline presses, flat bench press, military presses with a dumbbell and barbell, flat bench flyes, incline flyes, etc. If you want you can even set the safety bar in the power rack as a precaution to catch the weight if you get stuck. Here is an example of a good adjustable bench.

[This one just has a few positions. There are some that have dozens of settings. As long as goes all the way flat and close to completely upright, you are good.]

Nothing Beats a Good Old Fashion Olympic Bar!

An Olympic Bar is an investment that will last a lifetime. Once you get used to an Olympic bar, all other bars feel flimsy. The nice thing is that the bar is thick and you can put on some serious weight without the bar digging in to your hand. The standard Olympic Bar weighs 45 pounds, so if you need to lift lighter than this you will need to get a smaller bar as well.

[There is no need to buy a new one. Look online or in the want ads and I guarantee that you will find someone selling a used one. It will need to within driving distance, since shipping is insane for products like these.]

You Will Need Olympic Weights to Go With the Olympic Bar

Honestly this is an investment that will last several lifetimes. They aren't very cheap either, but this is the way to go. You have the option of buying rubber coated or ones with handles, etc. I would probably get 4 of the 45 pound plates, 2 of the 35 pound plates, 4 of the 25 pound plates, 6 of the 10 pounders, 4 of the 5 pounders, and 4 of the 2.5 pounders. I just like the basic round metal "old school" style like this:

[It is nice to have a weight stand like this, but not necessary.]

Last "Must Have" Would Be Two Olympic Dumbbell Handles

The ideal situation would be to have a dumbbell rack with weights going from 10 pounds to 120 pounds in 5 pound increments. That is nice, but not very cost effective. Olympic dumbbell handles will allow you to add Olympic weights. The typical weight of one of these handles is 10 pounds each. Some of them allow you to add enough weight to make each dumbbell 200 pounds! A good strategy is to buy quite a few more 5 and 10 pound Olympic weights to have your dumbbells setup without having to take the weights off of your Olympic bar. Here is a photo of the type of dumbbell handle I'm speaking of.

[The bar is the exact same thickness as the Olympic barbell.]

Obviously, You Can Get By With Less

I know that much of this equipment is top notch and cost a bit. The title of this article is "ultimate" home gym, and I don't consider this basic at all. The power rack will probably, be the last thing that people can afford…although I think it is an amazing piece of equipment. How many of you workout at home & what type of equipment do you have?

Note: There are many, many ways to achieve the slim athletic look. I think that you can get 80% of the way there with diet and cardio. I have actually seen people who look amazing and only do body weight exercises. This article is more about how I like to workout…I know it isn't the only route to get the slim "Hollywood look".

Part II Coming Soon…The Ultimate Home Gym Workout.

Steve Pavlina's Blog Can Help You Reach Your Goals

Ever since I discovered Steve's blog, I have drastically cut back on the number of blogs I read. The content on his blog is absolutely top notch. I developed my site following his same philosophy…create the best content you can and give it away for free. I have a long, long ways to go to accomplish what he has, but he is a big inspiration to me. His whole goal is just to help as many people as possible and that is why he has been so successful.

His Blog Gets Over 1 Million Visitors Per Month

Steve has never spent a cent on advertising his blog and yet he gets over 1 million visitors per month. His site has grown by word-of-mouth, because the information he shares really is that good. I can't stress this enough, I actually believe if you spend an afternoon reading a lot of his posts you will change for the better. A few of his post inspired me to really work hard on building a fitness site to help people. I had already started before I found his blog, but he helped me believe I could reach and help a lot of people.

He Will Help You Believe in Yourself

I know that sounds corny, but you are capable of doing great things. Getting in shape will be a piece of cake if you believe you can do it. Honestly, getting in shape is pretty easy (oh no the secret is out…LOL)…you just have to have the right mind set. The nice thing about hitting your goal of getting in great shape is that it builds your belief to do bigger things as well. Yes…walking around the world with a rockin' body is great, but you won't be happy unless you are pursuing your life's mission.

Most Sites on the Internet vs. Steve Pavlina's Site

Steve is super opinionated and has a really unique and sometimes abrasive way of saying things people should know to be successful. He doesn't sugar coat anything and he isn't afraid to offend people. He isn't a spacey glassy-eyed "self help" guy. He talks about action plans that work. He also doesn't put himself above his readers and isn't there to sell you anything. He sometimes tells personal stories that are painful.

Here is A Clip From His Into Page

"Personal development is hard work. If you're looking for shallow quick fixes, you'll need to look elsewhere. This site will help you learn to live more consciously, to summon the courage to face the unfaceable parts of your life, and to solve the deep problems you've not yet been able to solve. You'll learn practical ideas to make important changes in your life, both big and small, so you can get your life on track and start living up to your potential."

Do You Really Want to Be Extremely Fit and Healthy?

If you aren't just saying you want to get fit, then make sure you visit his site and sign up for his newsletter. Visit his site on a regular basis to get in the right "mind set" to have the discipline it takes to get in shape. I plan on building this site up for years with every morsel of cutting edge fitness info I run across, but none of that will help if you don't put in the action. I want you guys to succeed as much as you do. We need more healthy people in this world both physically AND mentally, that is why I hope you read his blog as well as mine.

Note: If you aren't a reader of his blog or haven't heard of him, then here is my gift to you ===> http://www.stevepavlina.com

[Santa's Daughters are hot! She is naughty AND nice!]

Eat Drink and Be Merry!

Honestly, don't hold back. Don't stick to low carbs. Don't count calories. If you see something and it looks great…eat it! For the past 5 years, our family has a tradition of eating prime rib for Christmas and make baked potatoes. I add horseradish to the prime rib and load my potato with sour cream and cheese. It is probably a 1,000 calorie baked potato…LOL! My Aunt Sue makes the best sugar cookies ever. They are really puffy and melt in your mouth. She uses a tiny bit of orange peel in the cookies and give it a really incredible flavor.

How to Fit More Holiday Food in Your Stomach

A good strategy is to avoid eating too much bread. It will fill up your stomach so you won't have room for the good stuff. If there are appetizers, make sure to not get filled up before the meal is served. What happens if you feel stuffed and there is still tons of good stuff you want to eat? Don't panic! Grab an ice cold glass of ice water and sip on it for 10 minutes or so. This will pack down the food in your stomach and you will be back at it in no time.

Your Holidays Are Numbered. Enjoy Them While You Can!

This is crazy if you think about it. I'm 38, so I probably only have 50-60 more times total that I will be able to celebrate Christmas (the holiday I observe). Even crazier than this is that I most likely have less than 20 more times with my dad and 5 more times max with my Grandparents. Life is short and holidays are really, really "special moments" in your life. Please don't even waste a second of this special time thinking about nutrition. Focus on enjoying the moment.

Snow Miser vs Heat Miser

"The Year Without a Santa Claus" was made back in 1974. This is basically a "cult classic" for those of born in the late 60's to late 70's. Back in those days, there weren't VCR's, so you had to pick up an issue of the TV Guide and plan your holiday to make sure you didn't miss these amazing claymation Christmas movies. When I watched these shows, I still believed in Santa Claus, so it holds a special memory for me. It doesn't feel like Christmas until I see this scene, so I had to post it.

Happy Holidays Everyone!

A Lesson I Learned in My Early 20's

I know I have a lot of young socialites who read my blog…so I thought I would share my experiences a bit. I used to be big in the club and rave scene back in the early 90's. I was in a fraternity before that. Yes…I know what it means to stay up very, very, late (or early if you want to think of it that way). Those nights that you stay out until 6-9AM the following day are great every now and then, but realize that you are sacrificing the following day…just for a few more hours of fun. Try to get out by 2AM most of the time…nothing really changes after 2AM anyway. That way you can get up at 9:00AM on a Sunday and be to the beach or somewhere outdoors by Noon.

So is 8 Hours the Optimum Amount of Sleep?

Just like anything else, people differ on the amount of sleep that they need. Two thinks that you need to consider are a person's "Basal Sleep Need" and "Sleep Debt". There have been two extensive studies that show that a person's basal sleep need is 7 to 8 hours. For the most part people don't differ that much when it comes to this…sleep debt is another story.

What is "Sleep Debt" and Why is It Important?

Sleep debt is the accumulated sleep that is lost due to bad sleep habits or missing sleep for any reason, such as having to get up early for work, etc. So if your basal sleep need is 8 hours and you are getting only 6-7 hours of sleep a night, that 1-2 hours begins to accumulate …this is your total "sleep debt". If that sleep debt creeps up to 8-10 hours, it is almost like missing an entire night's sleep.

What If Your Sleep Debt Gets High?

If your sleep debt gets too high, your immune system will weaken and you will be irritable. Get this…just missing one and 1/2 hours of sleep can result in a 32% reduction in daytime alertness. A 1997 study found that people whose sleep was restricted to four to five hours per night for one week needed two full nights of sleep to recover performance, alertness and normal mood. So the cure for sleep debt is to make sure you get 2-3 days in a row of 8-9 hours of sleep.

I'd Still Rather Sleep Too Little Than Too Much!

Life is short! My theory is that I can rest in my grave. I wrote that stuff about sleep debt, because I wanted to show that too little of sleep can be bad…but I want to be perfectly honest…I believe it is WAY better to get too little sleep throughout your life than too much! Sorry to send mixed messages. I do want to present both sides of the story here.

Carpe Diem (Seize The Day)

This one of my favorite movie scenes of all time. It was from the movie "The Dead Poets Society". This scene had an impact on my life and I would really like to share it with you. I think over 80% of attaining any goal lies in your motivation. Please do yourself a favor and watch this 5 minute clip. It will be better than any stuff you will see on TV in the next few years. Seriously…it still gives me chills!

Carpe Diem!

Rusty

Zoolander showing us "Blue Steel"
Note: Not all of can get this incredibly good looking.

If We Can't Get As Good Looking as Zoolander, Should We Give Up?

I know it would be easy to see someone like Zoolander and throw in the towel. It is important to find realistic fitness goals. Most of us will never be even 10% as attractive as Zoolander, but that doesn't mean we should give up hope. Wherever you are at now, you can improve.

The Good Thing About Being Fit is It Makes Your Face Look Better

People rarely talk about this aspect of fitness. When you reduce your level of body fat your face gets defined as well. If you are a bit overweight, your facial features get blurred a bit. If you never want to get a double chin, then just make sure you stay fit all of your life.

Obviously Life is More Than Being Good Looking, But Being Fit Builds Self Esteem

One of the most important thing in life is to feel good about yourself. When you have high self esteem, you are generally better to those around you and contribute more to relationships, etc. Getting in great shape is a small piece to a larger puzzle, but it definitely can contribute to feeling better about yourself.

Do What it Takes to Get in Great Shape While Living A Well-Rounded Life

I like to get in shape, but I also like to drink beer, eat my grandma's mash potatoes during the holidays, eat Red Vines while watching movies, etc. Don't become so obsessed with getting fit that you are missing some of the "finer things in life"! I once read an article from a fitness guru who said he never tried a fast food meal in his entire life! That just sounds a little crazy to me!

I Have To Include My Favorite Ben Stiller Clip of All Time!

This one is from 20 years ago on Saturday Night Live. It has nothing to do with this article, except for the Zoolander picture reminded me of this clip of Ben Stiller earlier in his career. I searched for this for about 30 minutes…to this day it really is one of the funniest clips ever in my opinion. It is Ben Stiller impersonating Tom Cruise in The Color of Money. Even if you are too young to have seen The Color of Money…you have to watch this clip! He even throws in a spoof from "Cocktail". I think this is Ben Stiller's best work.

Enjoy!

Do You Want to Look Back on Your Life and Think of all The Time You Spent in a Gym?

In my golden years, I guess I don't want the majority of my memories to be telling some muscle-head to put his weights away. I want to meet people out in the "real world" and I guess I feel I'm limiting my exposure to a bigger variety of people. Do you guys ever feel like this?

Many of the Women I Find Attractive Don't Have Gym Memberships

In the past I've dated a lot of women who do things like run and Yoga, etc. I have never dated a woman I've met in the gym. I'm single again and I'm re-thinking me strategy a bit. Why not get fit, but do it in an environment where I enjoy the people I meet? I could still go to the gym, but mix it in with other activities.

Step out of Your Gym and Head Outside Every Now and Then!

I feel weird jogging outside. Isn't that funny? I have ran on a treadmill for so long that I'm not sure I could run on pavement…LOL! When I'm in a free-weight room I feel like a 3rd degree black belt. I have tons of experience and knowledge and I have a mastery over everything in the gym. The gym is my "comfort zone", but deep down I know that it would be good for me to workout outside of the gym every now and then!

Trading My Gym for "Mother Nature" Once a Week!

I give advice to people all the time which requires them to step out their comfort zone. I'm going to practice what I preach and and step out of my comfort zone. Once a week I will go outside for my cardio workout…maybe I'll run stairs or go to my high school track…or possibly run around the lake (I live near a beautiful lake in Seattle called Green Lake that has a jogging and bike trail around it).

Are Any of You "Gym Rats" Up to the Challenge?

I know I'm not the only person who is in a workout rut. If any of you haven't ran over 2 miles on "real pavement" for over a year…you qualify for my challenge. Will you trade one of your workouts in the gym each week for some type of outdoor workout? Please tell me I'm not the only person in this predicament…LOL!

Here's the deal…I believe in staying extremely fit while enjoying life to the fullest! I'm not an advocate of excessive drinking, but I am realistic. I know there is a large group of young people who not only want to look sexy…they want to party like crazy for a few years…they are also known as "College Students".

(Don't Become "Frank the Tank")

Why Do College Students Feel the Need to Party in the First Place?

I have been out of college for 15 years, but I remember those days like it was yesterday. I always went to parties with the idea of meeting girls. I saw all of these beautiful young ladies all over campus all day long and I wanted a chance to meet them in a social setting. I got to admit, I wasn't very good with the ladies back in college (they practically had to tackle me before I knew they were interested…enough of my pathetic "Skillz", back to the article…LOL!)

These "Social Settings" Always Involved a Lot of Beer!

I have to mention that I was in a big fraternity (no…I'm not some obnoxious "Zoolander" frat guy…I just wanted to increase my chances of meeting the ladies). At our small fraternity parties we would have 5-10 kegs…our big parties had 30-50 kegs…our "triads" (three fraternities throw one big party) had 100+. You get really "good" at drinking beer when this much is available.

("Keg Stands"…the result of not having enough girls at the party!)

Don't Become a Slob, And Waste All the Great Social Opportunities!

It is possible to stay extremely fit, while having a blast in college. I speak from experience…I had a great time while keeping in good shape. If I knew what I know now, I would have been in better shape. I also would have been better at reading girls (to any college-aged guys reading this…if a girl is talking to you for more than 15 minutes and laughing at your jokes…she's interested).

So How Do You Balance the Beer Drinking and Studying While Staying Fit?

Tip #1: Eat WAY Less the Day of the Party: If you know a party is happening later in the evening, don't eat that much during the day. The benefit here is that it won't take as many drinks for you to feel a buzz, so you won't be drinking as many calories. Also your total daily intake of calories will be less, since you ate less earlier in the day.

Tip #2: If at all Possible Exercise Hard 2-3 Hours Before the Party: When you exercise hard, your muscles get depleted of glycogen. Any carbs that you eat a few hours following a workout help fill the muscles with glycogen again. The idea is that these calories will assist the recovery of the muscles and not get stored as body fat. Beer into muscle? Well, not quite.

Tip #3: Switch from Beer to Water 2 Hours Before Going to Sleep: You will thank me in the morning! This will go a LONG ways towards making you feel better the following morning. I wish I would have had the discipline in college to do this! This is a great fitness tip, because if you aren't hung over the next day…it is easier to workout.

Tip #4: Don't Pig Out at 3AM!: I think a lot of weight is gained by the crappy foods that people eat when they are drinking. Have a protein bar or something really light…any food you eat after ingesting all those beers is going to work against you.

Tip #5: Switch to Light Beer and Limit Hard Alcohol: My big secret of staying fit in college was that I NEVER drank hard alcohol. I chose light beer, because with light beer you get full before you have the chance to get really drunk. Also…you take in less than 1/2 the calories throughout a night. If you love hard alcohol, limit it to just a few drinks.

Tip #6: Do an Hour of Low Intensity Cardio to Cure a Hangover: The last thing you want to do is exercise if you aren't feeling good, but it is the best thing for you. You won't have the energy to do an intense workout, so just walk on a treadmill for an hour or ride the exercise bike for an hour. When you are done, take a shower and you will feel MUCH better…trust me!

Tip #6: Take a 3 Month Break from Partying Each School Year: This may be the biggest secret of staying fit during your years in college. I used to diet extra hard and limit my partying the month of January, February, and March. I would "hibernate" at the gym…during this period I would hit the gym 5 days a week and still go to parties, but maybe only have 2 beers and then go to bed early.

Tip #7: Workout at Least 3 Times Per Week Year-Round to Limit Stress: There is a lot of pressure in college. A hard workout will help you relax. I couldn't wait to hit the gym for a hard workout after studying for 4 hours. Exercising will help you from going mad. College is a blast, but it is also a high pressure environment.

Final Tip…Don't Get So Drunk that People Can't See Your Great Personality

I didn't want to turn this into an "after-school special", but try not to get "hammered" (if you are a freshman and it is your first quarter in school, then you aren't going to listen to me anyway…this message is for everybody else). Would you rather get drunk or meet an interesting guy or girl? Here is the deal…if you drink too much you WILL blow it when you do meet that special person. Something great could have happened, but too bad you will never know…you were drunk and that person was not impressed…because of alcohol they missed out on the chance to get to know a great person (YOU)!

Although These Games are Wildly Entertaining, They Can Put a Serious Damper on Your Social Life!

Video games are fun, but attracting and hanging out with beautiful women is many times more fun and fulfilling. The better you get at video games…the flabbier you get and the worse you get with women. There is a huge group of guys in their late teens to early 30's, who are out-of-shape, boring, and socially inept around women. You have to make a decision…Xbox 360 or an exciting life in the "real world".

Do PS3 Games Make You Dull?

You only have one life to live…instead of playing video games, why don't you go out into the world and experience different places and meet interesting people? Hit the gym and get in amazing shape…you will stand out amongst all the "slackers" that women normally have to put up with. I'm sure women can't stand seeing all these guys with great potential turning into slugs.

The Online Versions of These Games Is Even Worse!

I get this weird vision in my head of a guy cooped up in a dark basement somewhere trying to be the best in the world at Halo. He has his Xbox controller in his hand and his head phone on for 6-8 hours at a time. He is probably eating Doritos and sipping on a Coke. This guy is letting the best years of his life pass him by. Many of his memories will involve "reaching the next level" of a game. He is probably out-of-shape and has an extremely dull personality. Please don't become this guy!

Too Much Time on the PS3 and Xbox 360 is Bad For Your Health!

I spend the majority of my spare time helping people get fit and attractive to the opposite sex. I have never recommended more video games as part of that formula! You have to get out of you house or apartment and work up a sweat. If you want to stay average like all the other guys your age who are spending too much time playing video games, that is your choice to make. I prefer girls over the Xbox 360 or PS3 every time!

I realize this isn't exactly a fitness article, but I wanted to share this great resource. I feel that many men try to keep in great shape to remain attractive to women…this site is geared towards helping men and women become physically attractive to the opposite sex, but that is just a small piece to a much larger puzzle.

Women want more than a guy with a great body (damn…they are so picky). They want a man who is confident, has amazing style and understands women. If I help you get to the point that you have a body like David Beckham, but you completely lack confidence and understanding around women, you won't attract desireable women.

The site I am referring to is called Underground Attraction. This site is a bit "Rated R"…kind of like Cosmo magazine…but totally geared towards men. He has tons of great articles and will help men attract more women (I think women will find this site interesting as well).

My favorite post at his site is titled, Good Personal Hygiene Is a Must Around Women. You have to see the first comment that a woman wrote about this post! It made me sick, but sounds like good advice…LOL! Even tough this site is geared towards men, women will appreciate posts like this.