My Favorite Lower Body Exercise

I don’t know why, but, throughout my career, 95% of my clients have been female. Which is why I decided to develop a program that caters to fat loss for women. (Insert shameless plug for BYE BYE BABYFAT BOOT CAMPS here. LOL)

With that being said, I noticed that the majority of women have approached me with a lot of questions regarding “What exercises are best for my butt and legs?” One of the most common areas of concerns is the lower body, specifically the glutes, hamstrings and quadriceps. Today I’m going to share my personal favorite lower body exercise and all of its awesome variations. It’s called the Bulgarian Split Squat (a.k.a. Rear-Foot Elevated Lunge Variation). Trust me, if you master this exercise, your legs will get stronger and tighter in no time! Anyone could do it, both males and females.

Before we get into this, one thing I definitely don’t want to do is feed into the idea of individual body part training and spot reduction on certain areas of the body. I am a true believer in total body training, meaning that we train the upper body, lower body, and core during every single workout. By training the whole body at once we maximally stimulate lean muscle gain and metabolism and promote total body fat burning in order to effectively eliminate the body fat that is hiding those areas that people are having trouble seeing; yep the stubborn fat areas that prevent a good body from becoming a great body. Plus, a diet high in lean protein, fiber, and green veggies and low in unnatural fats and refined sugars and starches is of course a pre-requisite if you want to see your muscles pop in a good way. It is also important to know that you lose fat in a genetically predetermined way. You can do all the crunches you want but without total body training. proper eating habits, and enough time to get to those stubborn fat areas you will never get rid of your gut, jiggly arms, or the junk in the trunk ;)

Most of the time, my favorite leg exercises are any sort of lunge variation because I prefer single leg exercises compared to double leg exercises for a lot of reasons. For people with back issues, single leg exercises allow them to safely perform lower body exercises without putting their lower lumbar spine in jeopardy of hyper flexion or excessive rounding that can cause back spasms in the short run and herniated discs in the long run. Furthermore, I feel there’s often such a strength and/or flexibility imbalance between one leg and the other for most people that it’s critical to address one leg at a time to really shore up the weak links from the start.

My favorite lunge variation is the Bulgarian Split Squat. So basically we’re going to elevate the back foot on a chair, bench, box, or any other sturdy foot support, usually about 12-18 inches high. You’ll put your front leg well in front of you in order to make sure that your front knee and ankle are lined up. In general, I tell people to exaggerate how far you put your front leg forward so that the front knee is almost slightly behind the ankle as this really helps reduce sheer force on the knees. Initiate the exercise by loading the front heel and dropping your hips as low as you can in a pain-free range of motion while staying really tall up top with a proud chest and shoulders down and back. Finish the rep by explosively driving through your front heel to return to the top of the movement. You can start with body weight only in search of front thigh parallel to the floor or lower depth and then progress by adding speed of movement or by adding dumbbells. You can even incorporate some very cool combination movements with this lower body exercise like adding a curl to press at the top of the movement or even by raising dumbbells overhead to really challenge your core and single-leg balance and stability.

I have yet to find an exercise that hits the legs as hard as this one does. Also, what’s great about it is that it provides a very good stretch for the hip flexor of your back leg, an area that is often very tight, especially for guys. Any exercise that allows you to simultaneously stretch and strengthen your body is a real keeper. Don’t waste another moment with the useless adductor machine and try this AMAZING lower body exercise to tighten up your buns and thighs!

Obama-Style Workout – For President’s Day

Being Canadian, I could not help but be caught up in the “Obamania” that has surround the media these last few months. For us Canadians, we just rapped up a Valentine’s Day long weekend. While we all enjoyed Family Day, our neighbors down south celebrated President’s Day.

This President’s Day clearly signifies a special moment in history. Regardless of your political views, the recent election of President Barack Obama has brought about change. Though we’ll have to let President Obama’s accomplishments in office dictate what type of change it will be, it is very clear that this is a man who was born to lead. Obama has an undeniable aura about him, a certain calming confidence that is truly contagious. These are traits he will surely need in the face of a continually dwindling economy and the many other challenges facing our world.

Seriously, how can someone handle the stress of being the leader of the free world? I can’t even begin to grasp the scope of something like that, can you?

One thing that has always struck me about Obama is his relentless daily workout routine. He plays a ton of basketball and puts in his 45-60 minute workout day in and day out. He claims it sets the tone for his entire day- that it gives him the energy he needs to grapple with the world’s problems.

I can personally vouch for Obama in this regard. My physical fitness sets the tone for everything I tackle on a daily basis. I train hard and I never miss a workout. I bring this same intensity and persistence to my clients and boot camps. And I can honestly say that my ability to mentally and physically stick to my routine has prepared me for any and all challenges that I may face. Everything just seems “easier” in comparison to a killer total body workout. I truly mean that.

Now, I am just going to assume that there are going to be some days when President Obama might not have time to get in his typical 45-60 minute workout. After all, since the first 100 days seem to set the tone of each presidency, Obama is going to have a pretty full plate these days!

So, I am going to lend my expertise in this regard to cut Obama’s workout routine by more than half to keep him on track in case any last minute issues may arise. I personally guarantee this will not only help him maintain, if not increase, his current strength and conditioning level.

And I am going to go ahead and further simplify the process for Obama by designing body weight based workouts involve nothing more than resistance bands and dumbbells that can be done in the comfort of the oval office.

Furthermore, every workout will start “outside in” by first recognizing how much time President Obama has to workout each day and then matching the appropriate workout for that time frame.

OBAMA-STYLE WORKOUT - FOR PRESIDENT'S DAY:

- Perform all strength workouts on Mondays, Wednesdays, and Fridays
- Perform all cardio workouts on Tuesdays, Thursday, and Saturdays
- Play some hoops anytime you can get

If Obama has five minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest.

If Obama has 10 minutes to workout:

Strength Workout- Continuous Work: Perform max rounds of 10 reps of an upper body exercise (push-ups, rows, pull-ups, dips, etc.) and 20 reps of a lower body exercise (squats, deadlifts, hip extensions, lunges, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence one more time with the same exercise or with the exercise(s) of your choice.

If Obama has 20 minutes to workout:

Strength Workout- Continuous Work: Perform two different 10-minute work zones. For work zone one, perform max rounds of 10 reps of an upper body pushing exercise (push-ups, dips, presses, etc.) and 20 reps of a double-leg lower body exercise (squats, deadlifts, hip extensions, etc.) for time. For work zone two, perform max rounds of 10 reps of an upper body pulling exercise (pull-ups, rows, curls, etc.) and 10 reps/leg of a single-leg lower body exercise (lunges, step-ups, single-leg hip extensions, etc.) for time.

Cardio Workout- Tabata Intervals: Select one body weight cardio exercise (stationary running, jumping jacks, squat thrusts, alternating split jumps, ice skater jumps, etc.) OR one total body exercise (squat to presses, deadlift + curls, lunge + curl to press, swings, etc.) and perform 20 seconds on, 10 seconds off for four straight minutes, followed by a one-minute rest. Repeat this five-minute sequence three more times with the same exercise or with the exercise(s) of your choice.

I’m sure the President will appreciate this killer fitness plan that works with, not against, his schedule as a courageous world leader. And if Obama can fit in his own personal workouts, you best believe there are no excuses for you not to do the same.

The Lover’s Workout for Valentine’s 2009

Valentine’s day is usually a great excuse to hook up with your significant other and over-indulge in foods that are not good for you. For example, CHOCOLATE! Don’t get me wrong, I love doing that every now and then too. But how about this year, you use Valentine’s Day to mix things up and get into shape with you significant other in the comfort of your own home?

Here's a great way to make sure that chocolate from your lover does not go straight to the "love handles";)

Partner training – This concept of training is essentially a workout that involves performing joint exercises with at least one other person or more. This is a huge component of my BYE BYE BABY FAT BOOT CAMPS. There are a ton of benefits to partner training, including:

1. No equipment is needed
2. Social support and accountability
3. Provides a lot of variety
4. Naturally promotes competition, thus better results
5. It’s FUN!

Partner training definitely spices things up in our boot camps from time to time. The inner workout animal seem to come out whenever people workout with someone else. The fact is, you are simply pushed to the limit and there is no better way to make your body change and break out of a frustrating training rut. My clients and I always joke that we hear the funniest grunts and animal sounds during partner workouts. LOL=)

So grab that special someone and try out this get fat-loss workout together:

The Lover’s Workout for Valentine’s 2009 (Tabata Style Partner Training)

This 20-minute total body partner workout will consist of all body weight-based exercises. For each exercise at each outlined station below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one-minute rest and transition before moving on to the next station listed:

Station #1- Partner Resisted Squats and Push ups
Station #2- Partner Resisted Stationary Lunges and Rows
Station #3- Pillar Circuit (aka. Front and Side Planks)
Station #4- Mountain Climbers and Reverse Crunches

Now go grab your special someone and be each other’s “Fit-Valentine!!!”

HAPPY VALENTINE’S DAY EVERYONE =)

Your Solution to 6-Pack abs

Face it- we all want a flat, sexy midsection. But for many of us no amount of crunches or sit-ups seems to get the job done. I can’t tell you how many times people have asked me the following questions:

“I do hundreds of crunches and sit-ups a day and I still have a flabby midsection. What gives?”

Well, before I reveal your six-pack abs blueprint, let’s first debunk some very important myths about how to get six-pack abs:

Myth #1 - Weight loss is the key to seeing your abs

WRONG!

The key to seeing your abs is fat loss, not weight loss. Let me further explain: your body consists of fat mass and lean body mass (water, muscle, bone, organs, etc.). You want to minimize your fat mass and maximize your lean body mass to build a sexy metabolism: one that starves fat and builds muscle like clockwork. By improving body composition you will put yourself in the best position to rock that coveted six-pack.

So if you lose 17 lbs on the scale at the expense of losing some lean muscle mass in the process you will end up slowing your metabolism, decreasing performance, and losing that good looking muscle tone. But if you lose 17 lbs on the scale and you manage to keep or gain lean muscle mass you will increase performance, see more visible definition throughout your body, and lose primarily body fat.

The scale has far too many variables to account for that lead to frequent fluctuations such as hydration levels, sodium intake, and for women the menstrual cycle. I firmly believe one should NOT keep a scale at their home- it is such an anchor, particularly for women. Get off the scale and get over the numbers. The true goal is fat loss, not weight loss. Focus on clothing size reduction, digital before and after pictures, and of course the mirror for the most accurate progress tracking.

Myth #2 - Do lots of abs work to preferentially burn off stomach fat

WRONG!

Spot reduction doesn’t work. You can’t just work the muscles of a certain area of your body and expect to have the fat in that region go away. Think about it: almost everyone does crunches but proportionately very few people perform total body workouts. So, with all of these crunches, we’d expect to see nothing but people with flat tummies and fat depots everywhere else on their body (arms, legs, etc.). But think of how many people you know and see on a regular basis whom have more than a few inches to lose in their midsection. See what I mean - spot reduction doesn’t work!

See, your body loses fat in a genetically pre-determined way when there is the appropriate caloric deficit AND hormonal environment created by proper eating and training. So your best bet is to focus on burning as many calories during your workouts as possible by engaging your whole body each and every training session (not just your abs). Compound, multi-joint movements like squats, push-ups, lunges, etc. (or better yet, total body exercises like squat to presses) burn a lot more calories than isolation movements like crunches and sit-ups. So be sure to focus on these movements first and then if you have time, you can do some extra core work to please the abs training Gods.

Myth#3- Crunches and Sit-ups are the best exercises for your abs

WRONG!

The scientific term for your six-pack muscles are your rectus abdominis. For years now, we have been conditioned to think that the best way to work your rectus abdominis is by doing endless crunches and sit-ups since these trunk flexion exercises make the muscles you want to see in the mirror “burn.” However, the true function of the rectus abdominis is to prevent hyperextension, not to flex forward over and over again. Anytime you brace your abs (think slight crunch before you get punched in the gut) and pull your navel into your spine you effectively stabilize your spine into a safe, neutral position. And the moment you relax your abs and lose that braced abs position, your back will begin to hyperextend putting you at greater risk for injury.

So, we focus on stabilization exercises in all three planes of movement (saggital- front to back, frontal- side to side, and transverse- rotational) by using pillar exercise variations (also know as planks). Besides training the true “anti-extension” function of your superficial ab muscles, these bridging/stabilization exercises also activate the key transverse abdominus muscles, or your deep abdominal stabilizers, that wrap around your spine and support your internal organs. Strengthening these inner ab muscles is the key to optimal posture and performance in addition to injury prevention, yet another benefit to performing pillars over primitive crunches and sit-ups that often cause unwanted neck and back pain.

Myth#4- Do lots of long-duration cardio to burn the fat covering your abs

WRONG!

Both scientific research and real world case studies show that aerobic training for fat loss alone doesn’t work. Total body resistance training is the true foundation of any solid fat loss plan. In addition, interval training, where you alternate between bouts of maximum effort and active recovery, is scientifically proven to burn nine times more fat than ordinary exercise. Please note that you can perform both resistance interval training and cardio interval training to combine the best of both worlds. More on this to come!

And now, what you’ve all been waiting for:

YOUR SOLUTION TO 6-PACK ABS:

Step#1 - Lose the fat that is covering your abs so that you can see them

A) Eat to lose fat and elevate metabolism
- Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake. Drink 1-2 cups of water for every 15 minutes of vigorous activity.

- Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)

- Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast - Scrambled Eggs, Greens, and Turkey Sausage or Bacon

Mid-Morning Snack - Mixed Nuts and Fruit/Veggie of Choice

Lunch- Chicken, Salmon, or Shrimp Caesar Salad

Mid-Afternoon Snack - Cheese and Fruit/Veggie of Choice

Dinner- Turkey or Beef Meatballs and Spaghetti Squash

Pre-Bed Snack - Protein and Flax Shake

- Take a daily multi-vitamin for your gender and an essential fatty acid (EFA) supplement

- Use The Carb Reduction program: Use the following step by step process in the exact order listed to breakthrough any plateaus in your six-pack abs quest

Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars

Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast

Step#3- Replace all starches and sugars with fruits and veggies

Step#4- Replace all fruits with green veggies

Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B) Train to lose fat and elevate metabolism

- Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training

Sample Total Body Circuit Strength Workout- 20 Minutes (not including five minute warm-up and cool-down)

50-10 Interval Five Exercise Total Body Circuit - You will alternate between 50 seconds of work and 10 s of rest for each exercise in the following five-exercise circuit. Perform this 5-minute circuit up to four times for a 20-minute total body workout:

1 Double-Leg: Bilateral Hip-Dominant. (Exercise Variation: Hip Extensions)
2 Push: Horizontal Push. (Exercise Variation: Push-up Variation)
3 Single-Leg: Unilateral Knee-Dominant . (Exercise Variation: Single-Leg Wall Sit)
4 Pull: Horizontal Pull. (Exercise Variation: Body Weight Rows)
5 Core: Linear Stabilization or Trunk-Dominant. (Exercise Variation: Upper Body Twist Variation)

- Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Sample Cardio Interval Training Workout- 20 Minutes (not including five minute warm-up and cool-down)

30-30’s - You will alternate between 30 seconds of maximum effort and 30 s of active recovery. You will perform this 1-minute round up to 20x for 20 total minutes. You can perform this workout on your cardio machine of choice (airdyne or spin bike, running, etc.) or by alternating between the following body weight cardio exercises for the ultimate in-home workout:

1 Stationary Running
2 Jumping Jacks Variation

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Pillar Workout- Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. The following coaching cues work really well for our clients:

“Suck in your gut – give yourself a wedgie – be flat like a diving board.”

Exercise#1- Front Pillar Variation (static or dynamic)

Exercise#2- Left Side Pillar Variation (static or dynamic)

Exercise#3- Right Side Pillar Variation (static or dynamic)

Exercise#4- Back Pillar Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.