Daryl Laws

Collegiate Cheer Workout!

2010-07-08T14:15:52Z

Question: I cheer and I need to get stronger as I approach the next level and finish school next year. What would be an exercise routine I could do to help prepare me for collegiate cheer?

Answer: Being a cheerleader at the university level is almost a contact sport. With the high-risk throws for flyers and being a base for pyramids you certainly need to be more athletic. That necessitates a strength routine, stretching after training for flexibility and explosive cardio conditioning to maximize your power during the long routines for competition.

Break your cardio conditioning into three different days and types of training.

Day 1 is for your longer continuous runs or conditioning.
Considering the pounding your joints take during training, bicycling for 20 to 30 minutes on a stationary bike might be a good change. If you prefer running, take a moderately paced 1.5 to 2 mile run.

Day 2 you get to experience Tanata training. Begin with one lap around a track, 400 meters at a moderate jog.
On the second lap begin the Tanata workout. This consists of seven segments made of a 20 second sprint with only a 10 second recovery. Sprint 20 seconds, then walk 10 seconds, sprint 20 seconds walk 10 seconds. You get the idea. Do these 7 times. You may not make them all at first if you are honest and give it 100% on each sprint. After those are done walk / jog a cool down lap.

Day 3 of cardio is to run hill sprints or stadium steps for 50 reps. Those should take about 30 minutes as well.

In the gym the main thing is to get stronger and maintain dangerous curves in the process.

Core training is essential, so begin with hip raises, side lifts or planks and ball crunches doing 3 sets of 20 reps each.

Leg training starts with leg curls for hamstring strength which can be alternated with lunges of just about any variety.

Squats follow those and finish off legs with Stiff-leg deads(RDL's) for 3 to 4 sets of each.

Include a couple of sets of plyo-jumps at the end of your routine.

If you can do pull-ups, those are best for back and upper body. If not, use pulldowns and alternate those with the dumbbell bench press.

Low pulley rows are ideal for central back paired with an incline dumbbell press.

Squat/press for shoulders and explosiveness combined with high pulley rows should strengthen rear delts and traps.

Triceps pressdowns and barbell curls shape up the arms.

A simple routine like this one is good for two sessions each week but for more advanced workouts add another day and split the body parts into two sessions and rotate them. After your workout is complete, while your ligaments and muscles are warm, take at least 5 to 10 minutes to stretch effectively.

With all this training, remember to drink plenty of water and clean up your diet to maximize the visual impact you can make from having a
lean physique.

God bless and keep training,
Daryl

Muscle Does NOT Turn into Fat!

2010-07-08T14:07:56Z

Question: I worked out hard, for me, a couple of years ago and put on some muscle.
I haven't been training for about a year, all the muscle I put on has turned to fat and my jeans are tight in my upper thighs. What do football players and bodybuilders do when they quit working out to keep the muscle from turning to fat?

Answer: It is still amazing that people actually believe that myth or at least use it as an excuse for being lazy. If you can find any scientific evidence that a muscle cell can actually change it's structure and become a fat cell or vice-versa please send it this way. It is physically impossible to change one type of cell, a muscle cell, into a fat cell. A fat cell is a storage unit that contains stored energy, fat.

A muscle cell is build for contracting and movement. They are complete opposites. One cannot become the other.

Smart bodybuilders and football players, although some people think that is an oxymoron like jumbo shrimp, actually get smaller after their career on the competitive field is over. While training in the gym or playing football the amount of energy expended is enormous and the corresponding number of calories consumed is huge. When they are no longer playing the game, they change training to meet reduced physical demands, to accommodate injuries or adjust for the fact they are simply growing older. These changes include reducing both the amount of food consumed and the types of foods. I know several retired professional players and bodybuilders who all are in great shape but considerably smaller than when they were competing and playing.

In your case, you are now in your mid-40's, female, and you no longer workout due to your busy schedule. Being in your mid-40's without training means whatever changes that occurred during the time you did train have been negated. Your metabolism which was elevated when you worked out is back to normal for a woman your age and getting slower all the time due to hormonal changes and lack of muscular energy demands.
The toned hard muscle you built, though the amount of muscle you built would have been minor, is now soft and flaccid. Without training or exercise your body no longer has greater energy demands. You have to curtail your food intake but not under 1200 to 1400 calories a day. Make those healthy calories and drink plenty of water. If you are going to walk, make it uphill. Strolls around the neighborhood are not going to make a major impact on your bodyfat and bodyfat is what you have accumulated around your thighs from lack or exercise and poor food choices or overeating. Another mistake women make is not eating which negatively affects your body by cannibalizing muscle and accumulating fat as your metabolism decreases at an even greater rate.

If you want change then return to what worked for you and don't blame your thighs on "muscle turning to fat" because that just did not
happen.

God bless and keep training,
Daryl

Home Gym Abdominal Secrets

2010-06-23T02:28:38Z

Question: I have a home gym and some odd questions. Hope you can help me. Should I use weight when doing abdominal exercises, specifically, rope crunches and side crunches? Is there any way to not have to drop dumbbells when I am through with a set? I am afraid I will break something and it sounds like a bomb going off if I drop them.

Answer: I applaud you for having a home gym because it is tough to train at home with the distractions that go along with it. Your questions were valid and universal, not just for home gyms. The abdominal wall is a sheet of muscle that connects the upper torso to the hips basically. There is no real distinction between upper abs and lower abs though you can feel more muscle burn in different areas with different exercises. The function of your abs is to shorten the distance between the shoulders and hips. Without skeletal resistance you would theoretically be able to bend your body into a "U" by contracting your abs fully. Also you still have obliques and intercostals that complete the package. That being said, should you use additional weight to exercise the abs? You may get a little more building in those "blocks" that make up your "six-pack" by using a light weight, up to 10 pounds for incline sit-ups or some crunches. Rope crunches, by the nature of the exercise, need weight resistance but just enough to feel the muscle contract. I would not use any weight for any exercises that work your obliques or intercostals. Those can build, over time, thickness through those muscles making your waist a bit wider. The best method is to really focus on the contraction during the reps. It's not the number of reps or the amount of sets, it is the contraction on the rep. When you reach the apex of the rep, contract as if you were going to get hit in the stomach. That's how boxers have trained for years to build that added degree of hardness.

Gym owners have always dealt with the destructiveness of egos and ignorance when it comes to gym equipment. If you are throwing dumbbells down then you simply haven't been taught how to get them up or down properly. To get them up, place the dumbbell on your knees while you are still squatting just above the bench. As you rock back and your rear hits the bench, lift your knees with the dumbbells attached to them until your dumbbells are just above your chest with your arms extended. You are now in the ready position to begin pressing. When you finish the last rep and your arms are still extended, rotate the dumbbells, lift your knees up towards the dumbbells and move the dumbbells towards your knees. As the they touch, the end of the dumbbell is resting on your knee, your body will upright itself and put you back into a seated position with the dumbbells sitting on your knees as they were when you started the set. It will become second nature with a little practice and it works whether you are using 5 pound or 150 pound dumbbells.

Contract those abs so that they define not grow and remember, if you can't put the dumbbells down the right way don't pick them up.

God bless and keep training,
Daryl

Packing on Weight and Strength for Football

2010-06-17T01:55:22Z

Question: I want to gain weight for football. I am moving to a new school and with it I feel I can make the team but I know I need to be bigger and stronger. I weigh 135 now. How much can I gain before football starts? Should I use a weight gainer?

Answer: It is not enough to be heavier for football but also to be stronger. A solid 4 days a week training program is necessary to fill that order. Make Day 1 training for your upper body, chest, back and shoulders. Day 2 needs to cover legs and arms. Day 3 is your explosive workout day. You will do cleans, push presses, push-up rows, etc. Day 4 is another explosive workout day but for our training crews it is generally outside with tires, sleds, logs and sprints.

With all this training you will need fuel and food is fuel. An old friend of mine who was 8 times Mr. Olympia, Lee Haney, used to say every day, "If you want to be big you've got to eat big." He did eat big and he won a lot of hardware to prove it. You stated that you ate a bowl of cereal, and two sandwiches at lunch and considered that eating a lot. Sorry, that just won't do the job.

You need at least 135 grams of protein a day and drinking at least 96 ounces of water would be a good idea. If and only if you are unable to consume 135 grams of protein from food sources then you should consider a protein supplement other than one after training. Whey protein is so easily digested and absorbed that after a workout it is the best food you can consume. Although Lee used a minimal amount of supplements and he competed at almost 260 pounds because he fed the machine. Have your bowl of cereal and eat 3 egg whites scrambled with one yolk with it. Drink 10 to 12 ounces of milk; it does a body good. Mid-morning is the time to eat a banana or a bowl of oatmeal. For lunch have at least one chicken breast although two is better, a sweet or baked potato and some green beans, Get your training done and drink up a protein shake within an hour of completing training. About an hour after that you should be hungry again and that would be the signal for dinner. Just remember supplements are an addition to not a replacement for food so to answer your weight gainer question remember this, weight gainers add a lot of calories but the idea is not just about gaining weight but as much muscle as possible.

As you see you need to be diligent in your workouts and in your eating plan to make a difference in time for preseason training to begin in August. How much you gain is a speculative question and difficult to determine. Let's say that the outcome is entirely up to you but it is a distinct possibility that with intense training and discipline you will achieve your goal and be ready to play.

God bless and keep training,
Daryl

Road Warrior Workout

2010-06-09T18:48:30Z

Question: I need an easy routine that I can do in a hotel room with no equipment. I travel frequently and it has been difficult to maintain any kind of fitness level on the road. Too many hotels advertise that they have fitness facilities but the reality is a treadmill and maybe a home version multi-station piece of equipment. What is a workout for the road?

Answer: Body-weight exercises are your sole choice but by arranging them in a sequence you can get a very effective workout. These simple exercises, when properly arranged produce a killer workout.

Start with your core exercise like crunches or if you secure your feet under the sofa in your room you can do sit-ups. Do a set of 15 and without a break, roll over on your stomach and pump out 10 push-ups.

Burpees, which are next, make things a little tougher. You may not be familiar with the term so let's break the exercise down. You are in a push-up position. Keep your hands on the floor and quickly pull your feet in close to your hands and jump up reaching high as you can. When you land return to the push-up position and repeat the steps for 10 reps.

Your third exercise was 10 burpees and finish with a set of 15 squats.

Do this sequence as many times as you can for 20 minutes.

Another easy workout you could do to concentrate on abs would be to start by lying on your side with your body propped up on one elbow. Do a set of 10 hip lifts, roll over and repeat for the other side. Second, lie on your back and do a set of 40 bicycle crunches, that's 20 on each leg. The last exercise requires you to hold on to your bed frame or couch frame while lying on your back with your arms above your head.

While you are holding securely to the furniture, lift your hips off of the floor for 15 reps. Repeat this abs only sequence for 15 minutes. Try not to sneeze for a couple of days after this one!

It can be a challenge to exercise on the road but it helps to combat jet lag if you are flying and relieves stress and fatigue from driving and being on the road. Be safe,

God bless and keep training,
Daryl

Young Athletes in the Weight Room... Dangerous or Not?

2010-06-01T15:04:14Z

Question: What is the best age to start training? Should they wait until they are in high school? My son is in middle school and has been lifting weights at home. Recently he began complaining about sore knees and I thought he may be too young to lift.

Answer: If your son has sore knees it could be one of two things: poor or incorrect lifting form or he is growing. If he continues to complain, then take him to see a doctor. Don't wait until the issue becomes chronic. Until then, elevate his knees and ice them down for 12 minutes. About 30 to 40 minutes later, repeat the ice for another 12 minutes. Do this as much as needed. During the time that they are sore, avoid squats or lunges. These load the knees with more stress and your first task is to avoid further inflammation. If the form has been good, then he may be in a growth period which is very common in middle school age boys and girls.

We typically begin weights as young as 5th or 6th grade. It's about this time that the kids are playing rec ball and want to be prepared for the opportunity to play in middle school ball which they can start in the 7th grade. At this age we teach them to properly perform the exercises and we stick to the basic multi-joint exercises. Good form and speed of movement are the most important things in the beginning. As they get older and begin puberty they will see more physical changes in muscle size and quick advances in strength. Avoid single rep maxes until they are required in high school. We prefer triple rep max weight especially with cleans and squats but we get them prepared for what is required in high school sports.

The most important point for young athletes in the weight room is to enforce proper form. Restrict the amount of weight being used until the exercises are performed properly by adding reps. Avoid single rep maximum weight on exercises until high school and even then, avoid single rep max weight on cleans and squats until necessary. Encourage stretching and increasing flexibility. The more flexible an athlete is the stronger that athlete will become and this has been proven repeatedly. Once a student has been lifting for a while we teach how to deal with pain during exercise and teach the difference between training pain and injury pain. Our first rule is to make sure the athletes are safe and avoid injury.

Keeping this outline in mind and keeping close supervision on the athlete will allow greater athletic development and greater performance on the field. Make the training fun and challenging. Encourage them and reward them for challenging themselves and see the results both in the sports they play and in the character and discipline it builds. Building and realizing athletic potential builds confidence in sports and in themselves.

God bless and keep training,
Daryl

TV Bad for Workout Focus...

2010-05-25T14:09:28Z

Question: You recently ran an article which said that you burned more calories by walking on a treadmill listening to music than you could by walking and watching television. I don't understand how that could be. If you are walking same speed and climbing at the same incline either way what would be the difference?

Answer: The difference between listening to music and watching television is focus. In the study, they found the distraction of watching something or reading something made the exercise more like part of a multi-tasking operation.The exercise became part of several mental activities instead of concentrated effort on one thing. The participants were repeatedly holding on to the railing to try to catch their breath or catch what was going on with what they were watching. The researchers also noted that those watching television were having to hold the railing much more frrequently because they were actually more tired than those focused on music. The way this was set up was to have each individual do cardio one day watching television and one day listening to music. The speed and incline were consistent each day. The only difference was how much more rest the television group took verses the rest period or recovery the music group used.

A CD player, IPod or MP3 is the best for staying focused. Listening to the radio can give you the same results sometimes as watching TV because it is not consistent with what you like to listen to or constant music. The commercials on radio seem to interrupt your focus as well. Set up a playlist of music you like that motivates you to action. This is the key to making your time doing cardio most efficient. Besides, if you are watching regular television shows, the commercials they play not only are interrupting but provide a visual of enticing foods. Now that is irritating considering you are trying to work off the high calorie treats they are trying to sell you. Get some tunes, isolate yourself with a headset and burn off those calories.

God bless and keep training,
Daryl

Body Unlimited 1st Annual Strongman Competition 2010

2010-05-22T20:25:25Z

Body Unlimited 1st Annual Strongman Competition 2010. Burlington, NC

WGHP Fox 8 Segment on Strongman Contest (aired 6-9-2010)

Win Sports Network Coverage of Strongman Contest and Interview with Daryl

Click Here For Full Photo Gallery of Strongman Event!

"Thank You" to everyone who participated today! We had an awesome even with an unbelievable effort from each contestant. Thanks to WGHP Fox 8 News and WinSportsNetwork.com who each filmed some of the event. Fox 8 should have some footage on the 6 and 10pm news tonight with a longer segment in the next week or two. I'll make a Facebook posting about that as well as when we find out when WinSportsNetwork will have their segment online (so click the links in the left column and friend me).

We had 3 weight categories and 4 events. Below are the results:

250 lbs + Class

Truck Pull: 1. Jacob Ingle, 2. Marcus Crowder, 3. Jacob Roberts, 4. Justin Carmichael, 5 Terence Little
Log Press: 1. Jacob Ingle, 2. Marcus Crowder, 3. Terence Little, 4. Justin Carmichael, 5. Jacob Roberts
Tire Flip: 1.Marcus Crowder, 2. Jacob Ingle, 3. Terence Little, 4. Justin Carmichael, 5. Jacob Roberts
Sled Drag 365 lb. sled: 1. Jacob Ingle, 2. Marcus Crowder, 3. Terence Little, 4. Jacob Roberts, Justin Carmichael
250lbs + Overall Winner: 1. Jacob Ingle, 2. Marcus Crowder, 3. Terence Little, 4. tie Justin Carmichael - Jacob Roberts

Jacob Ingle

Marcus Crowder

Terence Little

Justin Carmichael

Jacob Roberts

200-250 lbs Class

Truck Pull: 1. Alex Gee, 2. Nick Miles, 3. Calvin Bozeman, 4. Tyler Green 8th grade
Log Press: 1. Nick Miles, 2. Tyler Green, 3. Alex Gee, 4. Calvin Bozeman
Tire Flip: 1. Nick Miles, 2. Calvin Bozeman, 3. Alex Gee, 4. Tyler Green
Sled Drag 315 lb sled: 1. Alex Gee , 2. Nick Miles, 3. Calvin Bozeman, 4. Tyler Green
200-250lbs Overall Winner : 1.Nick Miles, 2. Alex Gee, 3. Calvin Bozeman, 4. Tyler Green

Nick Miles

Alex Gee

Calvin Bozeman

Tyler Green

Under 200 lbs Class

Truck Pull: 1. Chris Tart, 2. Johnathan Watlington, 3. Will Anderson, 4. Tyler Tufts 8th grade
Log Press: 1. Johnathan Watlington, 2. Chris Tart, 3. Will Anderson, 4. Raine Craft 8th grade
Tire Flip: 1. Johnathan Watlington, 2. Will Anderson 3. Chris Tart, 4. Lance Patterson
Sled Drag 225 lb sled : 1. Will Anderson, 2. Johnathan Watlington, 3. Chris Tart, 4. Lance Patterson
Under 200lbs Overall Winner: 1. Johnathan Watlington, 2.(tie) Chris Tart, Will Anderson, 3. Lance Patterson, 4. Cody Bowers 8th grade

Johnathan Watlington

Will Anderson

Chris Tart

Lance Patterson

Cody Bowers

Click Here For Full Photo Gallery of Strongman Event!

God Bless and Keep Training!
Daryl

Run, Forrest, Run - the Keys to Getting Faster!

2010-05-11T18:44:08Z

Question: I am trying to get faster but I don't know what to do in the gym to achieve that. Should I do leg extensions? Squats? Leg press? What is the best way to go at this?

Answer: There are two ways to increase speed. You can increase your turnover rate, how fast your feet hit the ground and you can increase your stride. Increasing turnover rate is done most effectively by practicing explosive running techniques and practice. It's like practicing a golf swing. Do it over and over with the correct form until it is part of your wiring, nervous system. Your stride is easier to increase. What you have to do in the gym is exchange your 100 pound rocket pack for a 1000 pound version. Warn-up with a walk on the treadmill or stationary bike ride for 3 to 5 minutes prior to beginning your routine. Hamstring strength is essential to speed and stronger, more flexible hamstrings help prevent injury. Keep your hamstrings strong by beginning your workout with them and alternate sets of leg curls with calf raises. For hams do 4 sets increasing weight with each set reducing the reps from 10 on the first set down to 8 on the third. For the fourth set use enough weight that you can complete only 6 reps with decent form and decrease the weight by 25% to 30% and perform another 6 reps. For calf raises, which strengthen the calves and stretch the Achilles tendon, do a set of 20 reps on the first and third sets and heavier sets of 10 on the second and fourth sets.

After those, move on to lunges. These are good for a couple of reasons. They warm up the knees further and stretch the hip flexors. They are very similar to squats except they are done on one leg at a time. Do 3 sets of 8 to ten reps per leg. Squats are your primary exercise. They need to be done deeply so that the center of your thigh is parallel to the ground. This insures that the glutes and hip flexors are fully engaged in the exercise. Super heavy is not a necessity here. You should warm-up with a set of 10 reps and progress through another 4 sets increasing the weight and decreasing the reps to as low a 5 or 6 reps by the last set. A good method on the last set is to do a drop set. Do 5 to 6 reps of a heavy weight and decrease the weight by 25% to 30% and do another 5 to 6 reps. Your final exercise sequence is to combine leg extensions, dummy drives and stiff-leg deads for 2 sets of each. Dummy drives are done by pushing a 285 pound kickboxing bag across the floor after doing a set of leg extensions for 8 reps. The final exercise in the sequence is stiff-leg deads for 8 reps. Now you have to stretch. Stretch your quads and your hams intensely. They are warm and this is the time to increase your flexibility and range-of-motion.

As you grow stronger you have to continue to do plyometrics and work on explosive starts maintaining your turnover rate as you run. With greater strength and flexibility, you will get faster.

God bless and keep training,
Daryl

Bigger, Better Arms - Guns Baby Guns!

2010-05-05T14:12:47Z

Question: I really want to get bigger arms because right now they look like garter snakes not pythons. What are the best exercises for building big guns?

Answer: I going to assume you read the article in one of the men's fitness magazines that revealed the first physical feature on a guy to catch a woman's eye was his arms. Don't get too wrapped up in the idea of large arms and neglect the rest of your physique. It looks ridiculous to walk down the beach on legs that look like chop sticks sporting a big upper torso and big guns. With that in mind, you also need to remember that the triceps make up 75% of your upper arm mass. A nicely peaked biceps makes just finishes the whole thing off. You should start things up with a good compound movement like triceps pressdowns to warm-up your elbows. This exercise has a moderate stretch factor which is easy on the ligaments and tendons from your triceps and is generally a good place to start. Do 4 sets here with one being a warm-up, one a light working set and the other two heavy working sets making the last one a drop set. On the drop set, choose a weight with which you can only get 6 good reps, reduce the weight by 25% to 30% and perform another 6 reps. To save time and get a good arm pump, alternate your triceps pressdowns with sets of cable curls. Follow the same set pattern on biceps as you used for triceps ending with a drop set. Your second triceps exercise will be 21's. Choose a moderate weight on a curl bar and do a set of 7 lying triceps extensions, a.k.a. skullcrushers, using an inside grip. Without changing positions do a set of 7 close-grip bench presses emphasizing the triceps. Finish the set with 7 bent-arm pullovers. These really stretch the triceps and burn deeply into the muscle. After each set of 21's do a set of alternating dumbbell curls for 8 to 10 reps per set. Since you are trying to build mass, finish your triceps training with 3 sets of close grip dips doing 6 to 10 reps per set. To complete biceps and work on a nicely peaked muscle, do three sets of concentration curls squeezing your biceps in a hard contraction on each rep.

You need to remember your cardio to strip the fat off of your show muscles and work your heart muscle. Endeavor to build a balanced physique that is athletic and not just for show. Always get at least 8 glasses of water a day since your muscles are 65% to 70% water and eat a balanced, healthy diet.

God bless and keep training,
Daryl

Adapt Your Training as Your Body Adapts.

2010-04-29T01:08:47Z

Question: I have been using a "Crossfit" routine for my cardio for a few weeks now and in the beginning it was very effective in reducing bodyfat and burning calories. I use a "BodyBugg" like you have written about to monitor calorie burn and my readings continue to drop lower and lower. Why is that? I run the routine with the same intensity and actually have reduced my time while getting the same amount of work.

Answer: These bodies we live in are amazing in their ability to adapt to stress, survive or even thrive in adverse conditions whether it is real life or in a training routine. The workout, when you began doing it, was something so completely different from what you were used to doing that you had to find a new gear to complete the routine and you burned a ton of calories doing it. Now you train even harder, completing the required exercises in even less time and you don't feel like you were hit by a truck when you finish. I suspect that the number of calories you burned when you began training with the routine was at least 10% higher than you burn now. You have adapted to the stress load and are able to do the workout more efficiently. The same thing happens to runners and anyone training in the gym. Unless you change the applied stress load you will get diminishing returns in the form of calories burned or muscle built for your efforts.

That is why lifters, strength coaches and trainers use Periodization, rotating training, or training cycles to insure that you can get the most results for your efforts for as long as possible. The key to whichever routine you use is variety. What is very difficult and exhausting the first couple of times you do it will become challenging but not so overwhelming as you adapt to it. In your case, with your training you could do a couple of things. If you enjoy the exercises you do and they are working for you then consider shuffling the order of the exercises in your routine. A second option would be to change the rep ranges. A third possibility is to find similar exercises and substitute them for some or all of the exercises you currently do essentially creating a second routine you can rotate. The possibilities are limited only by your imagination.

For the runners who run for fitness try running a long course for your first run. Your second run could be the same course but with sprint intervals spaced through the workout. For your third run challenge yourself with hill sprints. Change the course of your run frequently and enjoy continued results for your efforts. For football players use intervals set up as 10 second sprints followed by a 20 second rest spaced into sets of 10 sprints with a 3 minute rest. The workout would consist of 50 sprints total. Your next conditioning workout would be a one to one and a half mile run. A third workout would be stadium steps or hill sprints.

Whatever your training routine includes continually change it or get a trainer to change it for you. You will continue to get the results you want for the effort you are putting into it.

God bless and keep training,
Daryl

Thirty Minute Fit Fast Track

2010-04-20T01:23:56Z

Question: As the summer approaches, I realize I am in no condition to put on a bikini and feel at all like I belong in it. I need a routine I can do in 30 minutes or so. I can get it in every day but I don't have an hour. What can I do? I enjoy your articles which I read on line. Flabby in Fayetteville.

Answer: A thirty minute workout can produce a tremendous calorie "metabolic afterburn" if it is done with intensity. It must be challenging, fun and literally draining for the time you spend doing it. Here is an example of what you should be shooting for in a workout. Choose four or five different exercises in a sequence beginning with an abdominal exercise for core, a leg/total body exercise, an upper body exercise that develops core and a cardio movement. Give this routine a shot: bicycle crunches for 50 reps, that's 25 on each leg, and follow that with dumbbell squat/swings for 15 reps. You should be able to use at least a 15 pound dumbbell for these. Hold a dumbbell or kettlebell with both hands with the weight centered at your hips. Drop into a squat with the weight just above the floor. Explode up and allow your body's momentum to carry the weight up just above shoulder level and drive your hips forward as your speed carries your body onto your toes. Return to the squat position and repeat for 15 reps. The next exercise is dumbbell push-up/rows, Place your hands on the dumbbells while assuming a push-up position and knee push-ups are fine if you can't do regular push-ups. Do a push-up then do a dumbbell row on your left side. Do a push-up and then a dumbbell row on the right. Repeat the sequence until you complete 10 push-ups and 5 rows on each arm. The next exercise is the squat press with the 15's again. Clean the dumbbells to your shoulders and lower into a half squat and explode upward driving the dumbbells to arms length. Lower the dumbbells to your shoulders and repeat for 10 reps. Complete the cycle with step-ups on a bench if you are in a gym. Do 15 steps on each leg. Take up to 2 minutes for recovery and repeat the sequence for as many times as you can within 20 to 25 minutes.

You will probably want to quit as the workout intensity drains you but continue by pushing yourself when you think you can't. You will also be tempted to take longer than the suggested 2 minutes for the recovery. The time allows for a working recovery not a complete recovery. By pushing yourself you get the "metabolic afterburner effect" I mentioned. What we have discovered is dramatic increase in the amount of calories burned after the completion of your workout by as much as 200% for 4 to 6 hours. This is where your workout intensity pays big dividends in your fat loss program. We typically see a calorie burn of 1 to 2 calories/minute when clients walk in. During the workout we see that shoot up to as much as 7 calories per minute. After the workout even if there is limited activity the calorie burn rate remains above 4 calories/minute for 4 to 6 hours. A bit of discomfort for as little as 30 minutes will provide you with better health and body fat loss in time for summer.

God bless and keep training,
Daryl

Getting Ready for Summer: Hot Body - Thin Wallet!

2010-04-15T17:39:21Z

Question: I have been walking to lose weight but without seeing the results I expected from it. Generally, I walk for 30 to 40 minutes four times a week and cover 3 miles. I consider it a moderate course and it has some mild hills on it. What else can I do to lose weight? I don't have the means to join a gym right now and I want to lose more of this fat by
summer.

Answer: Assuming you are maintaining a clean, healthy diet, you need to intensify your workouts. You have a couple of free options at your disposal. Option one is to utilize the free walking track behind the YMCA and the city softball fields. The track, though flat, has exercise stations around it designed to provide you with a full body workout which will significantly intensify your training time and exercise more than your legs and cardiovascular system. Begin by walking half a lap and stopping at a station midway around the track. Each station has a training plaque that describes how to use the equipment. Either do a predetermined number of reps for the exercise or train for time, say 30 seconds. On each lap do two stations and cover them all before your are finished. This type of workout should burn a significantly higher number of calories and bump up your calorie burn rate for a few hours after your training. To keep your workout fresh choose a different pair to start with each time you do this workout and then after your become accustomed to it do three stations per lap.

Another possibility is to do hill sprints. We used the hill at E. M. Holt ballpark. Beside the batting cage is a hill 52 feet long inclined at about a 55 degree incline. Do 50 sprints uphill walking back down each time. First do a set of 10 sprints and rest 2 minutes. Then run 15 sprints followed by another 2 minute rest. Perform a third set of 15 with 2 minutes rest and finish with a final set of 10 sprints. By the time you complete this you will have run uphill almost half a mile and it should take about 30 minutes.

Combine all three of the workouts you are doing into a rotating 4-day cycle so each week you complete all the workouts and hit one of the three twice. This will allow you to intensify your training and keep it fresh all without burning out on one type of training in the process. The higher intensity training has lasting effect on the rate at which your body burns calories after your workout is completed. This lasting effect will consume more stored fat and should get you into the shape you want in the next six to eight weeks.

God bless and keep training,
Daryl

What Foods to Eat to Eat Clean...

2010-04-07T03:11:55Z

Question: You have written about eating clean and good foods that are healthy to eat but what exactly are some of the foods that you recommend and why?

Answer: Let's break the foods down for you starting with good protein sources. Eggs are an easily digestible source of protein that delivers vitamins A, B12, D and selenium. Making eggs part of a balanced breakfast will satisfy hunger longer. Salmon is rich in omega-3 which is useful in fighting a bulging belly by improving insulin sensitivity, reducing fat storage and helps to fire up your fat oxidation. Canned salmon is easy to use and good for sandwiches or salads and contains more calcium, vitamin D and omega-3 than tuna. Beef and bison are super sources of protein especially grass-fed beef. Choose cuts that include the words "loin or round" in their name to reduce the amount of fat in it. The grass-fed beef contains more CLA which is useful in fighting fat, as well as, omega-3's and vitamin E, plus it is generally leaner. Chicken is a standout choice for it's versatility and protein-to-fat ratio while providing a good source of niacin. You have to love shrimp as long as it's not fried. It has a high protein-to-fat ratio and is a significant source of selenium and vitamin D.

Super veggies include broccoli which is low in calories, high in fiber and folate vitamins C and K. It is also a source of the antioxidant sulforaphane. Any leafy green vegetable, especially spinach should be on your plate. Spinach contains Vitamins A and K and beta-ecdysterone which has growth producing properties. Also included on the list are green beans and asparagus. Basically if it's green it's full of flavor and good for you.

Blueberries are first on the list, and frozen is fine. These are full of the antioxident anthocyanin which helps reduce belly fat. Another seasonal berry that you can add to about anything and grows around here is the blackberry. Both of these can be added to yogurt, especially Greek yogurt or to cottage cheese for an added healthy punch. Both contain protein and calcium. Don't forget low-fat milk while we are talking about dairy. It provides protein and calcium as well. Old-fashioned oats are a daily midmorning snack. This food is full of the fiber beta-gluten which aids in keeping blood sugar and cholesterol levels under control. The only supplement food source on the list is whey protein. It is easily digestible for quick absorption after a hard workout. Brands currently on the market are generally great tasting and easy to shake up and drink with milk or water.

This is a short list of some of the best foods for you so get these foods on the table and enjoy their tastes and healthy benefits.

God bless and keep training,
Daryl

Eating Clean at Subway

2010-04-07T03:04:54Z

Question: I am trying to lose weight but I am on the road a bit and often eat at Subway. Then, I find myself cheating on the weekends and I don't seem to lose a single pound. I just need some direction about how to eat cleaner. What can you tell me?

Answer: Trying to lose weight by eating at Subway requires the discipline to choose your sandwich ingredients wisely, the size of your sandwich and the side orders along with it. Since the $5 footlong is the best deal for your money, you have to choose to eat only half and wrap the rest up for later. Order the chicken breast or turkey on whole wheat bread and no mayonnaise, cheese or oil and vinegar. If you need a side order of chips choose the baked variety and water is still your best choice for a drink. If you eat the 12 inch version you will get almost 1000 calories and 100 grams of carbohydrates. To help resist the temptation of eating the whole sandwich, keep some sugar free gum around and chew a piece as soon as you are finished with your 6-inch sub. The chewing helps and the sweet taste of the gum satisfies your taste buds. Subway is not the only choice you have for decent food on the road. Chick-Fil-A has a good menu and choosing the chili at Wendy's is an option as well to name only a couple. Wherever you eat remember this; ordering a diet drink does not entitle you to a large fry.

Weekend "cheating" may not be a bad thing and I actually encourage a "cheat" meal every 7 to 10 days if you are eating clean. Eating clean foods will charge your metabolism up and your body tends to burn calories like a furnace. However, after between 6 and 9 days of eating strictly your metabolism tends to slow down ever so slightly. The cheat does two things: it throws your body a curve ball and "tricks" it with higher carbs and fats than you are used to having which energizes the burn rate again. The other part of a cheat is it allows you some mental relief from feeling like you will never have the things you enjoy again. The funny thing is that the longer you eat clean the less you want some of the junk you were used to having. The secret of a healthy cheat is to limit yourself to one meal and don't make it a feeding frenzy. One other item to remember when cheating is if you have been consistently eating clean and you consume too much garbage or very rich or greasy foods your body will not handle it well.

God bless and keep training,
Daryl