Today’s top story is all about gaining weight—not just putting on the pounds, but increasing your lean muscle.
I can relate to everyone out there who feels uncomfortable being underweight or who has a really hard time gaining weight. In high school, I was the smallest guy in my class. I felt very uncomfortable; I used to do ridiculous things, like wearing sweatshirts during the summer. I would act out sometimes. The bottom line is, during that period of high school, over about a two to three year span, I gained about thirty pounds of lean body mass. I did it through proper exercise and nutrition, and I’m going to share those principles with you right now.
When I talk about gaining weight, I mean building muscle. And, when it comes to building muscle, I want you to concentrate on increasing your lean protein intake. That involves trying to take in one to two servings of protein during each meal. I want you to hit one gram of protein per pound of body weight.
Next is lifting heavy. A lot of people think they are lifting heavy enough to gain muscle, but it’s simply not the case. I want you to hit between 8 and 12 repetitions for each set for each exercise. If you get to twelve, and you can do three, four, or five more, you’re not training heavy enough. You need to go to failure. This is a great time to hire a personal trainer or to find a workout partner to spot you through those reps you normally cannot do on your own.
If the goal is to increase lean body mass, you need to incorporate a workout drink. That means drinking a shake high in protein and carbohydrates before and after each workout.
Last, but not least, it’s sleep. Your body needs the time to rebuild, repair, and regenerate. You need a minimum of eight hours of sleep to allow your body to recover.
Those are the principles that allowed me to put on about thirty pounds of muscle over a two to three year span. They have helped thousands of my clients and they can help you too.
All you have to do is make it happen!
In-home Exercise of the Week The Squat Level: Beginner Equipment needed: None Primary muscles used: quad, glutes
This is the most effective in-home exercise of the week. Not only is the squat a great exercise for gaining weight, but I believe it’s the single best exercise for the body. A lot of people think that, when they are doing the squat, their feet should be shoulder-width apart, but that’s not correct. They should be a bit wider than shoulder-width apart. Your arms should be crossed, with your hands resting on the opposite shoulders. Your head should be rigid, with your eyes looking straight ahead. The range of motion is a follows: you’re going to come all the way down, and stop right before your pelvis starts to tuck. Once your pelvis tucks, the pressure goes onto your lower back. So, stop the squat right before your pelvis starts to tuck. Then come up, and stop right before you lock out your knees.
If your goal is to gain lean muscle, then, men, you should perform 8 to 12 repetitions. Ladies, you should perform between 15 and 20 repetitions for each set. While performing the squat, you should inhale on the way down, and exhale on the way up. In addition, you should move a bit slower on the way down and a bit faster on the way up.
The squat is the most effective in-home exercise of the week.
Product Review of the Week The Vew-Do Balance Board
Okay, here is the product review of the week; it’s the Vew-Do Balance Board (vewdo.com). Your body wants to be in a natural form as much as possible during exercise. That’s one of the reasons why functional training has become so popular. The Vew-Do Balance Board is the best balance board on the market. You can do a lot of different exercises on this device. One of the best things about this balance board is that, once you have mastered one level, you can go to the next to make it a little more challenging. You can try different “rocks” for progressive skill levels. I’ve been using the Vew-Do Balance Board with clients and with my own training.
That’s the product of the week.
Most Outrageous Product of the Week The Sauna Pro 3000
This product claims that you can eat whatever kind of fattening, non-nutritious food you want. You don’t need to exercise. All of that is for losers. All you have to do is to plug in the Sauna Pro 3000, wrap it around your middle, and, in no time, you will have six-pack abs!
They say it’s a quality product. It’s better than “as seen on TV.” It’s better than “as seen on TV.”
Outrageous? You decide.
Quick and Healthy Recipe of the Week The Gobble and Greens Plate Ground turkey patty and green beans with chopped garlic
This week’s quick and healthy recipe of the week is called the Gobble and the Greens. It’s just some lean turkey breast made into little burgers. Instead of bread crumbs, you can use some Bob’s Rolled Oats. We topped it with some low-sugar barbecue sauce, and there are some green beans on the side. All we used is a little chopped garlic. Made it happen.
That’s the Gobble and the Green.
Factor Mail
When you post questions, please make them short and sweet, and don’t forget to include your name and your hometown.
It’s time for your questions. Lisa Wilson, an Atlanta recording artist, joined me from San Francisco. I asked her what she had for us.
She said, “Hi. Coming from the Golden Gate city, I have a question from Kelly. She is looking for sugar substitutes, and she wants to know your suggestions or should she continue to use regular sugar.”
Thanks, Lisa. Kelly, that’s a great question. Sugar is not the worst thing to consume, especially following directly after exercising, but I’m going to recommend trying to eliminate it as much as possible.
Lisa, let me ask you, what do you use to substitute for sugar?
She replied by saying, “I usually use Stevia or Splenda.”
What a coincidence—those are the two that I recommend, Stevia and Splenda. There’s another product that I have under review right now. It’s called V Sweet.
Kelly, I hope that answers your question.
Remember, if you keep doing the same things, you’re going to have the same results.
Until the next time, make it happen!
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is posted.
How can you fit exercise into your already booked lifestyle? Today you are going to find out. It seems like everyone’s schedule is busier and busier these days—there's work, kids, significant others—you name it. The bottom line is you can live a healthier, more energized, leaner, stronger lifestyle, if you put some effort into it.
The first thing you have to do is to get yourself to want to exercise. You have to find your main motivation (the Why). This will move exercise up the priority ladder. You have to ask yourself the following questions: Why do I want to lose body fat? Why do I want to gain muscle? Why do I want to increase energy? The answers to those questions should be what will give you the motivation to exercise the first thing in the morning and after a hard day’s work.
Okay. Now that you’ve determined the driving forces that will push you to exercise, you should write them down. People who put their motivating factors down on paper are more likely to start and finish an exercise program than those people who do not.
Now that you have done that, you want to begin the second step, which is to develop an exercise regimen that you will follow on a consistent basis. Are you going to exercise the first thing in the morning? Is it going to be on your lunch break? Or is it going to be at the very end of the day?
No matter what you decide, you must be realistic and you must set yourself up for success. If you miss a workout, who cares? Make it up the next day.
The third thing is just getting started. Do it, no matter what. Even if it’s just walking around the block for thirty minutes. Get started. There’s no time like the present. Don’t wait for your birthday. Don’t wait until after your vacation. Don’t wait until you’ve saved some money. Just get started. Start using your body. It will never be easier to start an exercise regimen than today.
Most Effective in-home Exercise of the Week The Long Pulley Row Equipment needed: resistance band and stability ball Level: beginner Primary muscles used: lats, rhomboids, biceps
The most effective in-home exercise of the week is the long-pulley row. All you have to do is to attach the resistance band to any low, stationary object in your home. Sit on a stability ball with your back arched and your chest held high. All you have to do is to row with the resistance band, bringing it back to your waist until it is just above your thighs.
That is the most effective in-home exercise of the week.
Most Outrageous Product of the Week The Sweat Suit
The most outrageous product of the week is the Sweat Suit. Some people use garbage bags, Saran Wrap, whatever. It is an ineffective way to lose weight. All this method accomplishes is to remove water from your body. It does not reduce body fat. This product may cause dehydration. It causes your body to run less efficiently and it looks ridiculous! If you are a wrestler who is trying to lose weight quickly so as to fit into a certain weight class, it might help you to lose three pounds of water. Other than that, stay away from this method for losing weight. It’s unsafe. It’s harmful to the body.
Factor Mail
Bailey from Boynton Beach, Florida asks, “Corey, what do you think about a cheat day, and what’s the best way to implement it?”
I definitely recommend a cheat day, and here are my recommendations. Do it on a Saturday or a Sunday, but you still should have five or six high protein meals. The bottom line is, if you want to eat pizza or your want a cheeseburger with fries, have it. Enjoy yourself. Don’t forget to drink extra water on a cheat day. My recommendation is to follow that cheat day with a healthy, lean day.
Product Review of the Week The stability ball
The stability ball is a must for everyone’s home gym. Stability balls can range widely in price. Stay away from the cheap ones because they tend to lose air. In terms of this piece of equipment, not only can it replace a bench, but using it can help you to improve your flexibility, your coordination, your balance, and so many other wonderful things. There are over fifty different exercises that you can do when you use a stability ball.
Did You Know?
Did you know that, currently, 65% of women over the age of thirty are obese?
Remember, it’s not what you do today. It’s what you do every day.
Until next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is uploaded.
Today’s blog is all about working out at home. One of the reasons you may want to consider setting up a gym area in your home, as opposed to joining a health club is because approximately 85% of all new health club members drop out without six weeks of joining. It’s not that there’s anything wrong with health clubs; they are another option. The fact is that most people find them inconvenient, feel that they have intimidating atmospheres, and do not know what to do when they get there. The bottom line is this: you can get a great workout right at home!
I went to the Fitness Resource in Alpharetta, Georgia to get the goods! My recommendation when it comes to setting up a workout area in your house is that you need to spend between $400 and $600. I would include a Power Block, an eighteen pound body bar, an exercise mat, a Bosu Trainer, some resistance bands, a six to eight pound medicine ball, and, last but not least, a stability ball.
If you have the cash, about $5,000, and the space for a complete home gym, then you will want, besides what I just listed, the GS4, made by Life Fitness. It is a great piece of equipment. I chose this one above and beyond all of the others because it is mechanically sound and it has a fixed motion. You just push on the equipment. There’s no guesswork and you can adjust it to your anatomy. I definitely recommend it!
For that same $5,000, I would include a piece of cardio-vascular equipment, an elliptical, the Life Fitness X1. It’s a great piece of equipment; it’s very similar to what you are going to find in your local health club, if not better. It has great components and it has electronics which monitor your heart rate. This is the one you should go with!
I asked Kimber Vietti of Fitness Resource, “What is a big mistake that a person might make when setting up a home workout area?”
She said, “I think people often purchase home workout equipment, and store it in the basement or hide it away in a room on the third floor that they hardly ever go to. In actuality, this equipment should be in a room that they go to daily, on a regular basis, and that they enjoy being in.”
That is a great tip! Here’s what I do: I set up my equipment right near where I sleep and where I work. That’s where I make it happen!
Whatever area of your home you choose for your equipment, it has to be out in front of you because, when it is all said and done, it has to be part of your lifestyle, just like that first cup of coffee in the morning or brushing your teeth. Exercising has to be part of your life in the same way. It should not be once in a while, but an everyday way of living.
That’s how you’re going to make it happen!
In-home Exercise of the Week Step up/Shoulder press Level: Intermediate Equipment needed: step and 18 pound bar Primary muscles used: glutes, quads, deltoids
The most effective in-home exercise of the week is the basic step up, combined with the shoulder press. All you are going to do is, while holding an 18 pound bar in front of you, start on your right side, with your right leg up on the step. Move your left leg onto the step and lift the bar over your head. Then bring your left leg down and lower the bar until it is in front of you. You will want to keep that right leg up on the step the entire time until your set is complete. Contract the glute on the side that you are working at the top. Get a good squeeze. When you finish this set, move to the other side and place your left leg on the step, and repeat. This is a great exercise.
And that is the most effective in-home exercise of the week!
Product Review of the Week Bob’s Rolled Oats
This week’s product review is Bob’s Rolled Oats. Why have I selected Bob’s? Well, they’ve been in business for a while. They make a high quality whole grain product that is stone ground in the old fashioned way. Besides that, it tastes really good. It’s a great option for breakfast, along with a clean source of protein.
My main reason for recommending this product is that this company didn’t just jump on the organic band wagon. All of the products made by Bob’s have been meeting those standards since they’ve been in business. It’s my favorite brand of oatmeal.
That’s the product review of the week!
Factor Follow-up
A few weeks ago, I talked about getting ready for the big wedding day. Since then, a few people have written in, asking, “Corey, do you recommend working out with your significant other?” It’s just my opinion, but I don’t. I don’t recommend training or hitting the weights together. A day at the park is a great idea, but, when it comes to the weight room, no go.
Factor Mail
Steve from right here in Atlanta, Georgia writes, “Corey, I’ve been working out for two years, and I still haven’t been able to build the chest that I want or like those guys in the muscle magazines. Can you provide some tips to help me out?
Steve, my first tip is to get rid of the muscle magazines because I can guarantee you that those guys are not beefing up on protein alone.
Steve, here’s a routine that will help you to build up your chest, as long as you hve the proper nutrition. Ready? This is an entry level chest building workout. You should start out with two sets of dumbbell flies. That is going to help you to stretch your chest. Then you should move onto two sets of presses. You can use barbells or dumbbells. That is going to help you to really build that muscle. Then you should do some pushups to really exhaust the muscles. You have to make sure you hit every muscle fiber in your chest.
Until next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is uploaded.
Today, I am going to talk to you about how to stay fit while you are on the road, whether for business or for pleasure. Not too long ago, for three years straight, I was on the road, week in and week out, traveling across the country. I had to develop some strategies to stay fit. Today, I am going to share those strategies with you.
When it comes to staying fit on the road, preparation is Number One. I rarely stay in expensive hotels, but, when I travel, besides the clothing that I need for speaking engagements, I bring all of my workout clothes. I also bring a resistance band and a jump rope, just in case I don’t make it to the gym or the fitness room in the hotel. I always bring my protein shaker and protein powder for between meals. When you are on the road, protein between meals is important. I also bring oatmeal. In case there’s a microwave, I can heat up some oatmeal (Bob’s Rolled Oats) with some protein, and it’s perfect. Last, but not least, I bring my vitamin supplements: omega 3, 6, and 9, multivitamins, extra vitamin C.
In terms of preparation, before you travel, call ahead. See whether your hotel has a fitness room and whether there is a health club nearby. If you have a certain routine that you would like to continue to follow, line it up.
Next, to get my routine in, I do it first thing in the morning because I know that, at the end of a typical, busy fourteen hour day, if I try to exercise, I’ll be too tired. Whether or not you are a morning person, do your exercising the first thing in the morning.
Sometimes, when you are on the road, and there is no fitness room in sight, you have to improvise. Use your resistance bands and your jump rope. Do stretches in your hotel room. Use any kind of objects that are readily available, such as a vase, for balance and resistance.
Nutrition is always important, no matter what. Nutrition, nutrition, nutrition. The bottom line is, when I am on the road, I stop at the Waffle House. You don’t have to eat fattening foods. Here’s what you do: order egg whites and grilled chicken with steamed home fries made with pepper and tomato. Stay away from the typical Continental Breakfast of simple carbohydrates and sugar and fat. Don’t eat the pastries and bagels. All of that stuff is garbage. If your hotel has an omelet bar, eat there.
You can eat healthy. Maintaining fitness is based on making the right choices. Do you want the Nissan Maxima or the Honda Accord? Are you going to choose the egg whites and chicken or the pastries and the doughnuts?
You can stay healthy when you are on the road. Make it happen!
In-home Exercise of the Week Lateral raises Level: beginner Equipment needed: resistance band or cable system Primary muscles used: shoulders
If you want to build up your shoulders, this is a great exercise. Just put your feet together, and raise the band or cable from in front of you to the side, shoulder high, slowly. You should have a little arch in your back. Look straight ahead.
That is the most effective in-home exercise of the week.
Product Review of the Week Resistance bands
I think that resistance bands are great. They are inexpensive and versatile. There are so many exercises that you can do with them. They are portable. When you travel, you can pack them in your workout bag or in your sneakers in your suitcase. They are great. I highly recommend them. I go with all Spri products (www.spriproducts.com). This company is the best fitness supply company in the market. Fitness Resources is where I buy them because they give me a great deal.
Factor Mail International Robbie contacted me on You Tube to say, “Corey, I’m getting ready to go off to China to study, and I’m really concerned about my calorie intake. How do I make sure I’m eating healthy when I’m eating Chinese food? I’ve heard about the amount of oil it’s cooked in, and I’m worried about the calories. What do you recommend?”
Robbie, don’t eliminate the food. Just ask for the steamed version. You can get just about anything. Just get it steamed. Except for the sesame chicken.
Make it happen!
Corey Ritter
Remember, no matter where you travel, you can stay fit.
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is uploaded.
So, you’re getting ready to blossom? You’re going to want some tips to help you to stay in shape during your pregnancy and to bounce after you’ve given birth.
1. Don’t be afraid to get started. You’re not going to harm yourself or your baby. Scientists have proven over the last twenty years that proper exercise can work wonders for you and your baby. However, before you start, you should consult with a doctor. 2. Stay hydrated. If you’re thirsty, you are already dehydrated. Being dehydrated when you are pregnant can lead to mild contractions and constipation. 3. Do not exercise outdoors when the temperature is above 80 degrees or the humidity is above 50%. During warm weather, try to exercise early in the morning or at the end of the day or do it indoors. 4. Make sure you incorporate resistance training into your exercise regimen. Building lean body mass is going to help you to reduce that baby body fat once you have delivered. If you feel that you need guidance, hire a personal trainer or join a group. There are many available. I would recommend babybootcamp.com. 5. If you haven’t started an exercise program yet, you should do so right away. But, don’t exhaust yourself. You’re not running a marathon. You should be attempting to improve your overall experience. Use moderation.
Congratulations again. Put those tips to use.
In-home Exercise of the Week Stretches: Butterfly, Child’s Pose, Seated Bilateral External Rotation, Wall Squat
This week’s in-home exercise involves stretches. The first one is the butterfly. All you have to do is to sit on a mat or some other comfortable surface. Place the soles of your shoes together in front of you and hold the front of your shoes with both hands. Then pull them in so that you get a good stretch, and hold yourself in that position for ten seconds. If you need to, lean forward slightly to develop a good stretch.
The second one is the child’s pose. To do it, you must kneel on your mat with your knees spread apart, and lean forward with your arms stretched out in front of you and your hands clasped together. Walk your body out. Keep your toes together and rest your hips on your heels. Relax the muscles in your lower back and allow them to lengthen. Get a good stretch. This is going to lengthen your back and stretch out your shoulders. This is a great stretch before any exercise.
Because you’re carrying that extra weight upfront and it’s going to rotate your shoulders forward, you should do an external rotation. All you have to do is to sit on a bench or a stability ball or even a chair. Grab a resistance band and stretch it out in front of you. Bring it back to the top of your chest. Get a good rotation.
The last exercise is the wall squat. It’s a great exercise in general. It provides a lot of support for your lower back and it puts the emphasis on the quads. To do this exercise, simply lean your back against a stability ball that you place against a wall. Your feet should be shoulder width apart. Cross your arms so that your hands are on the opposite shoulders; your head should be looking forward. Then squat, allowing your back to move down the ball and then right back up. Stop before you get to the bottom and right before you get to the top because you will want to keep the tension on the quads the entire time.
That is the most in-home exercise of the week!
Factor Exclusive
Today we have a Factor Exclusive, a fashion review. I just have to share this story from one of my clients with you. I asked Molly Brit, founder and president of mollyanna.com (Anna is Molly’s daughter), which makes funny maternity t-shirts, “How did you start a maternity t-shirt line?”
She replied, “I was seven months pregnant, and, as all the pregnant ladies know, your body really contorts in ways that you never thought were possible. And, so, I kind of blurted out, ‘Wow! Birth control is for sissies.’ I had a t-shirt made, actually a tank top, and people were following me around in the street, asking where they could get one for themselves or for a family member or as a gift for a baby shower. So, I thought, ‘Wow! What a great idea! This is a way for me to help to empower all pregnant women and to use humor to embrace this wonderful time in their lives.’”
You see, exercising can help to achieve not only your fitness goals, but your business goals, as well.
Factor Mail
Nikki from Atlanta, Georgia writes, “How can I make sure my supplements are being digested by my system, and not being flushed down the toilet?”
She asked whether there is a brand of multivitamin that I recommend for women. I recently went down to the nutrition store, where I bought some multivitamins. I brought the package home. I performed my own little test to make sure the vitamins are being taken in by my system and that I am not wasting my money. Here’s what I did. I placed a vitamin tablet in a glass of water, and I waited. Four days later, the tablet was still intact.
Let me tell you that our stomachs contain a lot of acids which break down those tablets. If you want to do a homemade dissolution test, you should use table vinegar. When I placed the vitamin tablet in a glass of vinegar, I found that, one hour later, the tablet had broken down. Vinegar is the closest to stomach acids that you can use for this type of test.
As far as my recommending a brand of vitamins, absolutely. New Chapter is a good brand. It’s organic. Your body will accept that whole food much more quickly than other types of vitamins.
That is the answer to your question!
Just remember, if you had your baby more than a year ago, and you’re trying to get rid of that baby body fat, you will have to follow the same method as everyone else. Eat the right foods and, of course, exercise.
Until next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is posted.
Hi. If you’re anything like me, and cardio is not your favorite thing in the world to do, but you know you have to get it in for a good fitness level, today I’m going to provide you with another option in terms of doing your cardio-vascular exercises, and make it fun.
When I moved to Atlanta, Georgia, almost four years ago, I wanted another fun way to do my cardio, so I hired Johnny Gant. He’s one of the top boxing trainers in the country. This guy’s been in over sixty professional fights himself. He fought Sugar Ray Leonard back in ’79. He’s currently training Holyfield’s son. He’s trained over a hundred different boxers. The bottom line is this guy’s the real deal.
I met him in the ring, and I said, “Johnny, several years ago, you taught me a little bit about boxing—how to throw the right hand, how to jab...but you never told me…if I was stuck in a dark alley with Mike Tyson, and he was chasing me down, and I had one opportunity to take him down, what blows should I throw?”
He said, “Throw the right hand.”
“Is that going to knock him out?” I asked.
“If not,” replied, “then you just run like Carl Lewis.”
A majority of the people who go to boxing gyms like the Atlanta Art of Boxing Center, are not there to get in the ring and fight. They’re there to get fit. No matter how old you are, no matter what your current fitness level is, you can use boxing as a way to stay fit. Here’s how you make it happen.
In-home Exercise of the Week Boxing Routine
Here’s the best in-home exercise of the week. It’s a little boxing routine. I had so much fun with Johnny that I decided to bring it home. It’s a great way to get your cardio in. I decided to go to TKO Fitness (www.tko.com). I got myself a heavy bag, a speed bad, and some punch mitts. I incorporate this boxing routine into my workouts every now and then either directly following my resistance training or the first thing in the morning, on an empty stomach for twenty to thirty minutes.
Here’s how you do it: When it comes to the speed bag, the smaller the bag, the faster it is, so I’m going to recommend going with the medium sized bag. Traditionally, you might want to hit the bag straight on, but what I want you to do is to hit the bag with the back of your hand. Come down on it with the back of the same hand over and over again. I want you to start out with your non-dominant hand. Just practice the time with your non-dominant hand. Once you’ve gotten the timing down, I want you to bring in the dominant hand. Hit the bag with that one until you think you have the timing down. Then hit the bag two or three times with one hand, and then two or three times with the other, over and over again.
Remember: the speed bag is not for power or strength. It’s just to develop your hand-eye coordination. I want you to keep your heart rate up high when you do this exercise.
Now, let’s go work on the power! When it comes to working the heavy bag, here’s a basic routine: Two rights, a left, and a right upper cut over and over for two minutes on, one minute off. Remember, this is a cardio workout. We’re not trying to break down a building. We just want to build endurance.
When it comes to the punch mitts, you should start with a real basic routine: two rights and a left over and over. The great thing about the punch mitts is that you need a partner. That can make using them a lot more fun. You will want to keep a good pace, two rights and a left, for two minutes, and then take a one minute break. Then hit the punch mitts in the opposite way: two lefts and right. Keep up a good pace. Do this for twenty to thirty minutes. Not only is this great cardio, but it’s a great way to let out the day.
Product Review of the Week
For this week’s product review of the week, I’ve taken a trip to Discount Nutrition in midtown Atlanta to give you the latest on today’s creatine.
I asked Joe Fog, a sports supplementation expert, “Since I took creatine over ten years ago, a lot of things have changed. What’s the big difference between creatine then and creatine now?”
Joe answered by saying, “The biggest difference between creatine then and creatine now is the absorption. The absorption in the newer products is a lot better than in the older ones.”
I asked, “Why would I take creatine? Why would anyone take creatine?”
He replied by saying, “You would take creatine because it’s going to increase the amount of water in the cells of the muscles. That increases your strength and it also increases your ATP production, which is your body’s main source of energy.”
I know that studies have proven creatine to be safe and effective. I asked him, “Who would you recommend should use a supplement like creatine?”
“Anyone who’s looking to increase lean body mass (muscles) or their performance, basically, would use creatine.”
Factor Mail
Roberta from Robstown, Texas, asks, “What is the deal with caffeine, and how does it affect my body when it comes to losing weight?”
Roberta, great question! Caffeine affects the body in a lot of ways. The main thing is that it speeds up the central nervous system. If it’s not abused, it’s not going to hinder your weight loss goal. When it’s abused or when you’re talking about the caffeine in beverages that are loaded with sugar and cream, it’s no good. If you’re talking about the diet pills, that’s definitely a no-no. Just stick with water. You’ll be better off.
Remember, whatever form of cardio-vascular exercise you do, whether it be walking, running, jogging, biking, or boxing, you have to enjoy so that you do it on a regular basis.
Until the next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is uploaded.
I receive email every day from people who say, “Corey, I’m seriously overweight, and I just need help getting started so that I can reduce.” Now, I’m no Richards Simmons, but I have helped more than a dozen people to each lose more than a hundred pounds of body fat. But, instead of my telling you how to get started, I have invited several of my clients to tell you just what to do to lose weight. You’ll see their stories, where they are today, and their tips for getting started.
This is what Jacob, who lost 120 pounds, says: “When I was sixteen, I was at my heaviest. I was 320 pounds. I had a 52 inch waist. It was probably the worst point of my life. Now, I feel really good. I’m about 120 pounds lighter. Someone who’s trying to get started…you have to find your motivation, whatever it is that is going to keep you motivated. For me, it was role models who were where I wanted to be. It’s the principle of believe and achieve.”
Donna says, “I was at 250 pounds. I had gone to the doctor. He diagnosed me with high blood pressure and high cholesterol. It runs in my family; my father died of a heart attack at age 44. So, I knew that I had to get fit. I have one body, and I had to start taking care of it. I decided to hire a personal trainer, Corey. He helped me to do it. I feel I am more motivated, more energetic, and I have more control over my life. The good news is that within six to twelve months, I will be off medication. When someone is 50 pounds or more overweight, the first thing to do is to get started, to start moving, number one. Number two is when you get into a fitness regimen, if you miss a workout or you eat a cupcake, you don’t beat yourself up over it. You don’t let it derail you from your ultimate goal. You just have to get back on and stick to that program. There’s no fad out there, no miracle diet pill that’s going to help you. You’re going to have to do it through hard work, and it’s going to come from diet and exercise.”
Patrick tells his story this way: “It was about a year ago. I was out of condition. I was 276. I’m 5’8”. I was really unhealthy. I felt isolated from society. I didn’t want to participate in social situations or gatherings with my friends. I felt really lonely and depressed. Since that time, I have lost about 30 pounds, so I have some to go, but I feel much better. My one tip to get started is to get your body moving. Make time in the day to get some exercise, even if it’s a modest thing, a walking thing. It all builds on top of what you start, and walking is the simplest thing. To keep myself motivated, I hung a calendar on my wall, and I put a big red X for every day that I exercised. At the end of the month, even if I didn’t feel I had lost a lot of weight, I looked at that calendar, and felt that I had achieved something. That motivated me to keep going.
Diane says, “Well, about three years ago, I was well over 250 pounds, and when I realized that I couldn’t walk up a flight of stairs without getting tired, and that I wasn’t going to be there for my son ten or fifteen years down the road, I decided it was time to do something about it. I finally got motivated to get off the couch, go walking, whatever it was, and I started mowing my lawn. That’s how I got started, and now I want to mow the lawn all the time. I want to mow my neighbor’s yard. After losing over a hundred pounds, a hundred thirty pounds, I feel ten times better. I can run up the stairs now, instead of walking up them, gasping for air. My one tip is to get your body moving…by mowing your neighbor’s lawn and by continuing to watch The Fitness Factor.”
Jasmine (AKA Princess) says, “At my highest weight, I was 302. I had no energy, no will. I was really lazy. I would get out of breath walking to the simplest places. Now, I’ve lost about seventy pounds of body fat and I’ve gained some muscle. I feel great! I have energy to do anything. I just have so much encouragement. The one tip that I would give to people who are fifty or more pounds overweight is to hire a professional. For those times when you feel you just can’t do it anymore, they really help you. They keep you going. They provide so much encouragement.”
Those are real stories from real people who made it happen, and you can too. No matter which of those tips you choose, let’s get started today.
In-home Exercise of the Week The Power Walk Equipment needed: comfortable sneakers Primary muscles used: legs and heart
The most effective in-home exercise of the week is the power walk. Here’s how it works: one minute fast, one minute slow. It involves going up and down, up and down for twenty to thirty minutes. It’s an easy thing to do. You can do it with your dog; you can do it with a friend. Just make it happen!
That’s the most effective in-home exercise of the week.
Did You Know?
Did you know that, when you are doing resistance training, you should always start with the largest muscle group first? So, if you are doing a total body workout, you should start with your legs. If you’re training your back and biceps, you should start with your back. If you’re working on shoulders and triceps that day, you should start with your chest.
Most Outrageous Product of the Week Toning Gel
The most outrageous product of the week is Toning Gel. The product claims that it will turn you into a mean, lean fighting machine by reducing body fat and cellulite. Ridiculous? Several high-end, high-profile companies are pumping millions and millions of dollars into Toning Gel. It smells like snake oil.
Outrageous? You decide.
Factor Follow-up
A lot of people have commented about the Power Block, saying it isn’t heavy enough. My Power Block—I have two sets—one of my sets goes up to 90 pounds per dumbbell. Power Block makes them up to 130 pounds; if 130 pounds per dumbbell is not heavy enough for you, I don’t know what to recommend.
Also, a lot of people have asked where I get my sources. I get them from a lot of places. A lot of them come from hands-on practice with personal training clients. Using nutrition and fitness every day, I’ve been personal training for almost ten years. But I also have an advisory board. It includes some of the top industry leaders in nutrition and fitness.
That’s the follow-up!
Factor Mail
Robin, from Fayetteville, NC says, “Corey, I’ve been doing chest presses and flys, but I’m still not reducing the size of my chest. What gives?”
A lot of people want to build up the size of their chests, but she wants to reduce hers. Ok, here’s what gives. When you’re doing a chest press or a fly, you are building muscle. You’re not losing body fat; you’re building muscle when you do those kinds of weight training exercises. Unfortunately, your genetics control where you lose body fat first. All you can do is to work hard at reducing body fat through proper nutrition and exercise. And your body will determine where it comes off first.
Until next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is posted.
Today’s bog is all about getting a good night’s sleep. Over the years, I have helped a lot of clients to achieve their fitness goals, but some clients, even when they receive the proper nutrition and perform the right exercises, still don’t seem to be able to reach their goals.
After further review, I find out that they are not getting the amount of sleep that they need to achieve the results that they want. I don’t know what’s keeping them up at night. They might be bothered by personal concerns or money problems or troubles at work.
I can’t help you to manage any of those situations, but, what I can do is tell you how important sleep is to your being able to achieve your ultimate fitness level.
Sleep is crucial. It is huge! Your body needs that down time to rebuild, recover, and regenerate. So, here are a few tips to help you to develop better sleeping habits.
Sleeping Tips
1. Do something every day, no matter how small, to relieve the pressure in your life so it doesn’t convert to stress. You cannot do this when you are lying in bed, but you will sleep better when you know that you had done something during that day to relieve the stress. 2. Do not consume any caffeine, MaHuang, or Guarana products after 3 PM and don’t rely on alcohol to put you to sleep. That’s a definite no-no. 3. Just as you set your alarm clock for the morning so that you get up, go to work, and do your exercises, you want to program your body to get to sleep at the same time each night. 4. Last, but not least, it’s just my recommendation: remove the TV and the laptop from the bedroom. If you do work in bed, your mind will be on work all night. The bedroom is for two things, and one of them is sleeping.
Now it’s time to make it happen!
In-home Exercise of the Week Skull Crushers (lying triceps extensions) Level: Intermediate Equipment Needed: Dumbbell or Barbell, Bench, Floor, or Stability Ball
Here’s the most effective exercise of the week: Skull Crushers (lying triceps extensions). We’re going to work on the largest muscle group in the arms. No, it’s not the biceps. It’s the triceps. The Skull Crusher is a great exercise for the triceps. Not only can you work on the triceps, but you’re going to get a great stretch! For this exercise, you must control the weights.
All you are going to do is to lie flat on the floor or on a bench. I’m going to recommend that you start off light so you don’t run the risk of hitting yourself in the head with the weights. You can do this exercise with a set of dumbbells or barbells, but just don’t let this exercise live up to its name; it’s not called the Skull Crusher for nothing. Contract the triceps at the top of the cycle, and then slowly bring your arms to the sides of your head, and then back up again.
That’s the most effective In-home Exercise of the Week!
Product Review of the Week
The product of the week is the Power Block. Much as the Bose Entertainment Company has taken all of that high-quality sound, and put it into a small device, the Power Block Company has done the same thing. It has replaced a room full of dumbbells with a set of Intelligent Dumbbells. At first, I was a little reluctant to use this device because of the size, but now, I use them on a regular basis, and so do my clients. I certainly recommend them. Using them will save you a ton of money and a ton of space, and that’s the Product Review of the Week.
Factor Follow-up
A little while ago, I talked about integrating exercise into your lifestyle, much like brushing your teeth or having a cup of coffee in the morning. I am not recommending that you have a cup of coffee every morning, but, if you do, make sure you take in at least ten ounces of water before you have that cup of coffee because that caffeine is only going to dehydrate you.
Most Outrageous Product of the Week
In this week’s Most Outrageous Product of the Week segment, I am going to prove to you that not all of the shysters are on television; some of them are at your local “remedy” store. I work with a lot of clients for whom getting to sleep is a challenge, so I headed into town to the local nutrition store.
I asked the lady behind the counter, “Do you have a product that will help me to increase my sleep?”
She said, “Sure. I have the product just for you, Revitalizing Sleep Formula. It’s going to take you from Fatigued to Fantastic.”
I said, “Are you sure this product is really going to work?”
She replied by saying, “It tends to work a little bit better with those with a higher IQ.”
So, I thought, does this mean, if the product doesn’t work for me, I have to head back over there, and tell the lady that I have a low IQ? I looked at the ingredients listed on the box, and I saw that the main ingredients are root extract and passion flower. I wondered, “Is this going to take me from Fatigued to Fantastic?”
Outrageous? You decide.
Factor Mail
Shaun from Cyberspace sent me a great question: “Do you prefer the treadmill or the elliptical for burning calories? Every time I do the treadmill, the little read-out says I burn more calories. Which one do you recommend?”
Shaun, great question! First off, don’t rely on that treadmill for an accurate calorie expenditure. To answer your question, I recommend all forms of cardio: biking, swimming, treadmill, ellipticals, jumping jacks, jump rope….You see, the main goal is to keep your body from figuring out what you are doing. The body’s main goal is to survive and to use the least amount of energy as possible, so, if you do the treadmill each time, it’s going to figure that out, and the next time you do the treadmill, it’s going to try to use the smallest amount of energy possible. So, do the treadmill once, use the elliptical the next time, do some jumping jacks, and jump rope. Change it up variety is the spice of your cardio life.
That’s the most effective way to do your cardio exercise.
Make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is posted.
Today’s blog is all about what to look for when you are seeking physical therapy and chiropractic care. Let me start out with a story about Dr. Crack Crack, a chiropractor who had a practice in South Florida. He was known as Dr. Crack Crack because, not only is he a chiropractor, but he is a whack. The bottom line is...he was known for misdiagnosing patients and for being a ladies’ man out in the clubs. Before you got off his treatment table, he would be patting you on the back, telling you how good you felt. More times than not, you ended up feeling worse after his treatments.
On the flip side, I’ve known tons of clients who have had great results from chiropractors who helped them to reduce or eliminate pain through the use of proper exercises and stretches. Here’s a part of the challenge. A majority of the time, when people seek the care of chiropractors or physical therapists, they are in a lot of pain. They are open to just about anything in order to have that pain eliminated or, at least, reduced.
Here are a few things to look out for:
1. Look out for chiropractors and physical therapists who jam people into their offices as if they are herding cattle. They need to allow enough time to treat each patient properly. 2. Be careful of the hierarchy business model. If you want to see Mr. Jones, the chiropractor, you want to see Mr. Jones. There are a lot of offices out there that employ newbie chiropractors and physical therapists, and pay them just enough to keep them around. And you never end up being seen by the experienced chiropractor. 3. You really need to steer clear of the cult chiropractor. This is the man or woman who believes that aligning the spine will cure anything, all the injuries and ailments. They say that it will make you smell pretty and be attractive to the opposite sex. It is absolutely ridiculous. Let me give you a perfect example. Here’s a quote from Sid Williams, the founder of Life Chiropractic College, one of the nation’s largest chiropractic schools, based here in Atlanta. He says, “The only thing chiropractic care can’t cure is rigor mortis.”
Okay. Here’s the bottom line: You can receive a lot of great benefits from proper chiropractic care and physical therapy, and great chiropractors function like great physical therapists, and vice versa. If you’re here in Atlanta, Georgia, and you’re looking for a great physical therapist, I do recommend you check out Brian Tovin and his great staff at Sports Rehabilitation Center (www.sportsrehabcenter.com). If you’re not dealing with pain or injuries, count your lucky stars, but continue to do your regular exercises and stretches to prevent any injuries or ailments from occurring.
In-home Exercise of the Week Hammer Curls Level: All Equipment needed: Power Blocks or dumbbells Primary muscles used: biceps
The most effective in-home exercise of the week is the hammer curls. It’s time to work on those biceps. Okay, here are the main things when it comes to form and doing hammer curls. I want your feet side by side, and, as you bring that weight up, I want you to get a full range of motion. As you come down, you are going to get a full extension of your elbow joints so you really stretch out those biceps. You should have a slight arch in your back, and look straight ahead.
That’s the most effective in-home exercise of the week.
Product Review of the Week NRG Karma Table
Here’s the product review of the week: it’s a massage table. I’m not saying that everyone has a massage therapist come to their home once a week, but I do, and I completely believe in the benefits of massage therapy. Before I got this table, I had one that made me feel as if, every time I lay on it, I was going to fall on the floor. This is a professional grade table at a consumer price. It is the NRG Karma Table. It can be purchased at www.massagewarehouse.com (1-800 910-9155).
That is definitely the product review of the week.
Did You Know?
Did you know that a pound of muscle burns between 50 and 75 calories each day at rest, and a pound of body fat burns only between 8 and 12 calories?
Most Outrageous Product of the Week allī
Here’s the most outrageous product of the week. We have another diet pill that’s selling like crazy—“crazy” being the key word. Here’s its claim to fame: it’s going to change your eating habits in a positive way because every time you eat something fatty, it’s going to give you uncontrollable diarrhea. That’s right. Every time you eat something that contains fat, you are going to get the “poopy pants.” So, you’re going to either stop taking the supplement or you’re going to stop eating fatty foods.
Outrageous? You decide!
Factor Mail
Ashley, from somewhere here in Georgia says, “Corey, I really like your show. I’m trying to lose some body fat so my man won’t leave me. It’s hard. What should I do?”
That really got me thinking about motivation. There are a lot of outside influences that are great for getting us started, but, when it’s all said and done, to keep you motivated on a daily basis, eating correctly and exercising, the motivation has to come from within. Ask yourself this question: “Do I feel and look my absolute best right now?” If the answer is no, exercising and eating correctly can make that happen, and that should be your main motivation.
Enough of you who watch the shows at the Fitness Factor made some cracks, and said that the red pants had to go. Well, the good folks at eastbay.com (www.eastbay.com) agreed. The red pants are going away until Christmas time. They sent some slick pants and new Nikes to me.
And, yeah, by the way, if any of you can help me to get in touch with one of my clients who hasn’t been showing up for any of his appointments, please help me. He’s gone MIA. Please help. Michael Vick hasn’t been showing up for his sessions. Come on, dawg, what’s up?
Until next time, make it happen!
Corey Ritter
If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.
Don’t forget, if you have a subscription, you will get your Fitness Fix the next time the blog is uploaded.
The Fitness Factor Blog is all about sharing proven strategies based on real science in a fast way to help people feel and look their absolute best through proper nutrition and exercise!
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