That's Fithttp://www.thatsfit.comThat's Fithttp://www.thatsfit.com/media/feedlogo.gifThat's Fithttp://www.thatsfit.comen-usCopyright 2012 Weblogs, Inc. The contents of this feed are available for non-commercial use only.Blogsmith http://www.blogsmith.com/Power Plate Strengthens Muscles, Shortens Recovery Timehttp://www.thatsfit.com/2011/04/05/power-plate-strengthens-muscles-shortens-recovery-time/http://www.thatsfit.com/2011/04/05/power-plate-strengthens-muscles-shortens-recovery-time/http://www.thatsfit.com/2011/04/05/power-plate-strengthens-muscles-shortens-recovery-time/#commentsFiled under: ,

dwayne wade pictureDwyane Wade of the Miami Heat uses a Power Plate machine. Randy Belice, NBAE / Getty Images

You can get a massage while you improve your strength training and workout recovery. This isn't a massage chair, though: It's a workout device originally built for Russian cosmonauts. Now athletes, movie stars and the common guy are using it to elevate their fitness levels.

Power Plate, a computerized workout device that incorporates vibration technology, provides gym goers with two goals in mind: to build strength without inducing joint stress and to optimize recovery time.

How It Works
Vibration technology was first used in the 1950s and '60s by Russian astronauts, who thought vibration would stimulate muscles that had atrophied during space missions. The device's body frame looks similar an elliptical trainer and functions by using a constant vibration to create instability in the body, which, in turn, stimulates muscle fibers by activating contractions 25 to 50 times per second.

The way it works can be boiled down to the physics equation that mass times acceleration equals force, according to Fred Heim, VP of Brand Connection for Power Plate.

"The person is the mass, and the plate is the acceleration," Heim said. Strength training relates to this equation by using more more mass or more acceleration to improve a person's stability and strength of power. Conventional weight training adds mass whenever a person lifts a dumbbell or a barbell to commence an exercise. Power Plate's difference is that mass stays the same while acceleration is increased.

The breakdown of muscle fibers creates more blood flow, which translates to oxygen being more readily available in muscles. That results in additional stamina for each workout. The contraction created in the muscles also means that lactic acid, which builds up during conventional lifting sessions, is flushed out.

Training Exercises
"I love it and use it a ton," said Steve Hess, the Denver Nuggets' strength and conditioning coach. "It's huge as a pre-game or pre-practice warm-up."

Aaron Nelson, the Phoenix Suns' athletic trainer, has a Power Plate device in his team's weight room. "It's a great training tool," said Nelson.

Nelson said he encourages his players to perform the following exercises on the Power Plate: foam rolling, static and dynamic stretching, single-leg squat touchdowns, single-leg balance and reaches, step-up-to balance, and three forms of push-ups (normal, with feet on a stability ball and with rotation).

Nelson cited a study done by the University of Hull in the United Kingdom that showed soccer players who used Power Plate for a warm-up at halftime experienced only a 3 percent decrease in strength performance for the second half, versus 6 percent for a normal halftime resting period. Jump performance did not decrease, whereas a normal resting period lessened it by 7 percent. Nelson has Suns players do two to three sets of squats for one minute at halftime of their home games. (They don't travel with their Power Plate device, although Nelson said he likes the Pro5 HP for its portability.)

Benefits Served
Power Plate's six models range in price from $2,599 to $11,500, so the cost isn't for everybody. But its impact on the body can suit just about anyone.

Mark Verstegen, founder of Athletes' Performance and Core Performance and a Power Plate endorser, stated that the most prevalent technique flaw in people who use the device is that they struggle to hold an appropriate posture during an exercise. According to Verstegen, it's a violation of their pillar strength, which is an integration of movement among the shoulders, torso and hips. He emphasized that people improve their posture once they become used to the device's vibration.

While Verstegen said Power Plate is ideally just one part of a training plan that should incorporate conventional resistance training and proper nutrition, he cited its important role in strength training and in accelerating the rate of recovery.

"Being able to rapidly upgrade stability, mobility and strength with the right movement patterns, it allows us to more rapidly progress our athletes through their training programs with a reduced chance of injury," Verstegen said. "It's a very effective tool."

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]]>fitnessMark VerstegenposturePowerplatepush-upsstrength trainingvibrationKyle StackTue, 05 Apr 2011 13:00:00 ESTShape Up Your Golf Swinghttp://www.thatsfit.com/2011/03/14/shape-up-your-golf-swing/http://www.thatsfit.com/2011/03/14/shape-up-your-golf-swing/http://www.thatsfit.com/2011/03/14/shape-up-your-golf-swing/#commentsFiled under: ,

Man golf swinGetty

As golfers gear up for the new season, many will be struck by how rusty their swings feel.

In order to get back into a golfing rhythm while helping prevent an injury on the driving range or course, here are five core principles of the golf swing. Each tip is accompanied by an exercise that helps one physically master it.

Grip
Bill McInerney Sr., a former professional golfer who's the founder of McGolf, Ltd. in Dedham, Mass., said the key to a good grip is to hold the club with the same tension as you would throwing a baseball or football.

McInerney often notices golfers who hold the club in their palm, rather than their fingers, the latter of which allows for greater control of the club on the backswing.

Try an inverted row to build finger strength, said Anthony Connors, the Director of Sports Performance at the golf fitness club Drive 495 in New York City. Accomplish the horizontal pulling motion by lying underneath a barbell and pulling your chest up to it.

Balance
The key is to maintain good balance when standing over the ball. "Your lower body works faster [in a swing]," McInerney said. "If your lower body isn't balanced, then your shoulders will come back on the ball. You'll be out of the swing plane."

Try a single-leg balance exercise while in a golf stance. Connors advised to balance on one leg in a stance you would use to hit a 7-iron. Keep your back in golf posture and make sure there is slight knee bent. Stay balanced for 20 seconds on each leg for two sets apiece.

Alignment
Want to hit the ball at your intended target? McInerney said your shoulders, hips and feet should be parallel just to the left of the line of flight your ball needs to take, assuming you hit the ball right-handed.

Use a medicine ball to practice target accuracy. Connors suggested lining up near a wall in a normal golf stance and throwing a three-pound ball at the target. Go throw your normal golf swing and release the medicine ball at the same point at which you would hit the golf ball. Do six reps for two or three sets.

Posture
McInerney noted most golfers have poor posture as a result of lining up their club face behind the ball first. He recommended putting your feet together as you address the ball, then spreading them evenly so that the ball lies in the middle.

Ankle mobility exercises will keep flexibility alive in your lowest joint. "Anything in the ankle affects the rest of the body," Connors said.

Hold your body at a 45 degrees angle to a wall, arms extended. While bringing the heel of your back foot off the ground, make sure your front foot is flat and your front knee is bent. Push the front knee past your toes and hold for three seconds, stretching your calves and loosening up your ankles. Do eight reps on each leg.

Body plane
When starting the backswing, turn away from the ball -- don't take the club away from it.

"When you put the butt of the club in your belly-button and grip the club down the shaft and turn, you wouldn't use your hands to take the club away from the ball. You would just be turning the club away," McInerney said.

Posture is vital here, and Connors said strengthening your glutes is essential for improvement. Perform a double-leg bridge by lying on your back, bending your knees and lifting your hips off the floor, squeezing your glutes in the process. He cautioned it's vital to push your heels and hands through the floor, the latter of which will activate the glutes. Try three sets of 12 reps, none of them involving weights.

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]]>bridgefitnessglutesgolfgolf swingGolfSwingmedicine ballMedicineBallKyle StackMon, 14 Mar 2011 11:00:00 ESTNo Vision, No Problem for Ironman Competitorhttp://www.thatsfit.com/2011/02/08/no-vision-no-problem-for-ironman-competitor/http://www.thatsfit.com/2011/02/08/no-vision-no-problem-for-ironman-competitor/http://www.thatsfit.com/2011/02/08/no-vision-no-problem-for-ironman-competitor/#commentsFiled under: ,

Jack Chen

Ask a triathlete about the challenges of an Ironman competition and that person will likely tick off an exhaustive list of obstacles. Of all the issues cited, eyesight is almost never a hindrance. Unless you ask Jack Chen.

The 36-year-old has been blind since he was 16, but that hasn't stopped him from competing in six triathlons, including last November's Ironman in Panama City, Fla. When Chen crossed the finish line he was the 13th blind person to complete an Ironman competition -- a 2.4-mile swim, 112-mile bike ride and 26.2-mile run -- since the event began in 1978. What made his performance even more memorable was how he was helped when a last-minute injury sidelined his guide.

"It's part of my personality," Chen said about deciding to participate in an Ironman race. "I wanted to show myself and the world that someone who is visually impaired could do whatever they wanted to do."

Chen, who works as legal counsel in the patent department at Google's New York City office, was born with a congenital defect that marred his vision, then a surgery gone awry permanently blinded him. Rather than avoid the physical activities that became so much tougher with his condition, Chen embraced them.

He began running marathons in the late '90s and training at Achilles Track Club International in New York City, where he would eventually meet five-time Ironman veteran Eugene Gurkoff.

In 2009, Gurkoff began taking time from his job as a lawyer to train wheelchair athletes at Achilles, but he ended up working more often with blind athletes. That's when he and Chen were introduced through a mutual friend. Gurkoff was taken aback by Chen's calmness.

"He's really laid back," Gurkoff said. "A lot of triathletes are intense about things. Jack goes with the flow."

By November 2009, Chen signed up for the 2010 Ironman in Florida. He and Gurkoff began training together more often, and by May 2010 they competed in a half Ironman in New Jersey. They worked so well together that Gurkoff was set to be Chen's guide for Ironman Florida. He would ride with Chen on a customized tandem bike, run with Chen using a rope, and swim just ahead of him in a straight line, with Chen squeezing Gurkoff's foot to let him know to speed up or slow down.

Chen and Gurkoff moved their workouts to Chelsea Piers, a training complex along the Hudson River on New York City's West Side. Both gentlemen praised the Chelsea staff for its hospitality; Chen's workouts with their trainers went smooth. His game plan for Ironman was in place -- but then the plan fell apart.

Gurkoff was running one day in New York's Central Park when a freak accident fractured his pelvis in two places. He didn't know the full extent of the injury until a couple days after the accident, but he realized immediately that Chen's race plans would have to change.

"My biggest concern wasn't that he couldn't do the race, but where was he going to find someone to do an Ironman [race] with him on two weeks' notice," Gurkoff said.

Even though Gurkoff determined he could manage the Ironman's swim phase, there was no way he could participate in the bike ride or run. Gurkoff called two triathlete friends -- Joe Marinucci and Ray Camano -- to help Chen.

Jack Chen

Marinucci volunteered for the bike portion even though he had never ridden a tandem bike. He and Chen rode just three miles the day before the race. "Joe was a solid man on the bike all the way," Chen said.

Camano came to Chen's rescue by foot; he had already been training for a marathon and went for a few long-distance runs in the limited time he had to prepare for the Ironman.

"Running is tricky because there is a lot of information the guide needs to communicate, such as direction, road condition and avoiding other runners," Chen said.

By race day, Chen had become a star among the 2,800-plus racers. He was named the Florida Ironman Everyday Hero in an awards ceremony the day before the competition. He received a standing ovation upon receiving the award, setting up a slew of encouragement from fellow racers the following day. "Jack won't go out of his way for attention," said Gurkoff. "He realizes what he does inspires people."

"It was a great way to galvanize all the racers together, to let them know there was a blind competitor," Chen said. "I felt great." He crossed the finish line in 13:45:32.

The Everyday Hero award gives Chen an automatic entrance into the World Championship Ironman race in October in Kona, Hawaii.

Despite the monstrous time commitment of training for another Ironman, Gurkoff and Chen expressed their enthusiasm for working together yet again.

"No way would I miss that opportunity," Gurkoff said.

They both know that Kona will be tougher. The conditions will be much hotter, and the course will run along a more hilly terrain. Temperatures in the Florida race never climbed above 60, but the duo will likely face 80-plus-degree weather with strong headwinds and high humidity in Hawaii.

Chen admitted he's taking it one race at a time, but the relationships he's formed will last beyond his athletic career. "Gene and I are going to be friends for a long time," he said.

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]]>blindblind triathleteIronManJack ChentriathlonKyle StackTue, 08 Feb 2011 14:00:00 ESTBest Bests for Super Bowl Snackshttp://www.thatsfit.com/2011/01/31/best-bests-for-super-bowl-snacks/http://www.thatsfit.com/2011/01/31/best-bests-for-super-bowl-snacks/http://www.thatsfit.com/2011/01/31/best-bests-for-super-bowl-snacks/#commentsFiled under: ,

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Super Bowl Sunday isn't an official national holiday, yet people eat as if it is one. While the 4th of July, Halloween and Thanksgiving are notorious for overeating, the all-day empty calorie feast that happens around the Super Bowl make it a unique challenge for people watching their waistline.

The Calorie Control Council and Snack Food Association estimate 30 million pounds of snacks will be consumed on Super Bowl Sunday. Here is the breakdown of the most popular snacks in millions of pounds: potato chips (11.2), tortilla chips (8.2), pretzels (4.3), popcorn (3.8) and nuts (2.5).

There are ways to avoid eating junk food, whether you plan on watching the big game at a bar or at a friend's house. Christine Avanti, a Los Angeles-based chef and nutritionist, advised preparing a meal before going out. "Eat a balanced meal so you're not going somewhere starving," Avanti said.

She also likes dessert-flavored gum. If you're wary about whether you can resist a dessert, take a pack of Extra Dessert Delights gum, which comes in three flavors, including what Avanti calls a "ridiculous" mint chocolate chip ice cream flavor.

Here are some healthier food options to look for on the buffet table or bar menu, recommended by Avanti and Roberta Anding, a dietitian for the NFL's Houston Texans.

Turkey chili. This is a healthy alternative to regular chili or even a beef-infused dish such as nachos. Anding said turkey chili is a low-fat option that still gives people plenty of flavor.

If going to a friend's house, recommend that turkey chili be served as a main dish or dip -- better yet, offer to bring some yourself. To add another protein-packed option, pick up Greek yogurt, which can become a substitute for sour cream. Anding likes it as a topping for the turkey chili.

"Lean turkey and Greek yogurt makes this a high-protein powerhouse," Anding said.

Chicken tenders. Anding has a recommendation for chicken lovers: Go for a buffalo chicken strip, if available. You can make it at home by marinating chicken breasts in lime juice, grilling them, cutting them into strips and serving with buffalo sauce. "You have leaned-up chicken strips, which are a close cousin to fatty buffalo wings," Anding said. And of course, be sure to load up on the carrots and celery sticks that are served with the buffalo chicken.

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Salsa. Onion dip and other creamy toppings for chips are popular, but Avanti said you should always stick to salsa. While store-bought salsa is still high in sodium, the mix of tomatoes, garlic and onions is a more palatable option for those looking to minimize their junk food intake. Pick up organic or baked tortilla chips at the grocery store before heading to a friend's place. They're much lower in sodium than potato chips or pretzels.

Even better, if you have time, make your own chips and salsa to really cut down on sodium.


Popcorn. Many bars will serve popcorn, which Avanti said is a better choice than other salty snacks such as pretzels or peanuts. "Popcorn is lower in calories," she said. Just make sure that the popcorn hasn't been slathered with extra butter before indulging.

If you find yourself at a swanky sports bar, look for chicken on a skewer, grilled chicken breast or shrimp cocktail. The protein can help you feel full and stabalize blood surgar, Avanti said -- and they can be paired with a beer, which can represent your carbohydrate calories.

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]]>Greek yogurtgut-checksalsasuper bowlsuper bowl foodturkey chiliKyle StackMon, 31 Jan 2011 13:00:00 ESTMan-Worthy Soup Recipeshttp://www.thatsfit.com/2011/01/17/man-worthy-soup-recipes/http://www.thatsfit.com/2011/01/17/man-worthy-soup-recipes/http://www.thatsfit.com/2011/01/17/man-worthy-soup-recipes/#commentsFiled under: ,

Corbis

A long day at work often makes a complicated dinner preparation unrealistic. Sometimes guys just want to come home and heat up something to eat. That's what makes soups and stews so valuable. Although they take a little extra time up front, they can easily feed you for most of the week. Best of all, although they're best when they cook for a few hours on the stove, soups and stews are relatively simple.

Marisol Kim, a San Francisco-based certified nutrition consultant and chef, shared four standard soups and stews that taste great and contain a stable of healthy ingredients. She likes to form a flavor base for each dish starting with mirepoix -- the French name for a combination of celery, carrots and onions. Once you have the basics down, experiment with adding different herbs and veggies to the recipes below. Here are four dishes in which mirepoix can be incorporated:

Beef Stew
Lamb is a fine choice for a different flavor, although regular stew meat works fine. If you opt for the latter, go with grass-fed beef instead of grain- or corn-fed options, Kim said. "[Grass-fed beef] contains five times the amount of omega-3 than commercial beef, and it's 10 times higher in conjugated linoleic acid," she said.

Omega-3 is a natural anti-inflammatory that aids in cardiovascular health and brain function. CLA is an anti-cancer compound that helps reduce the risk of heart disease and cancer, reduces fat, and increases muscle mass.

Combine the meat into a pot with beef, vegetable or chicken stock, a generous amount of mirepoix, herbs, and red potatoes for extra heartiness. Let the ingredients simmer on the stovetop for one and a half to two hours. The beef will become more flavorful the longer it's allowed to cook, according to Kim.

Chicken Soup
If you buy a whole chicken, then you can find more nutrients by simmering the bone.

"Chicken bones are especially healing due to the amount of nutrients in the marrow and cartilage in the bones," Kim said. They contain calcium and collagen, the latter of which is helpful for hair, nail and skin health.

In addition, mirepoix, garlic, broccoli and cauliflower offer flavor and more nutrition. Kim said garlic is another essential ingredient for immune health; broccoli and cauliflower contain a high amount of fiber and vitamin C, and they should be added five to 10 minutes before the soup is finished.

Heat the chicken in the pot with the mirepoix and broth until the meat falls off the bones. Pour all the ingredients into a strainer. (Keep the broth by placing the strainer over another pot.) Remove the bones and combine all ingredients -- with broth -- back into the original pot and stir until ready.

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Rice/Lentil Soup
Brown rice, and even wild rice, is great to team with lentils to provide a fantastic flavor for the winter months. Kim said jasmine or basmati brown rice are best for this recipe. If you opt for wild rice, which packs more flavor, prepare for it to cook twice as long as brown rice, which takes approximately 25 to 30 minutes.

Lentils, like other legumes, are a valuable source of complex carbohydrates and fiber, which Kim said stabilizes blood sugar. "The beauty of lentils is they cook really fast," Kim said. "It can take 15 to 20 minutes."

Yet beware of how lentils cook. "If you cook any legume in salt or an acidic medium, such as tomato sauce, it's going to harden the shell and take longer to cook," Kim said. "The secret is to not add salt at the beginning of the cooking process." Be sure to integrate bay leaves, parsley and cilantro for additional flavor.

Ginger-Squash Soup
Ginger is an adaptogenic herb, according to Kim. "[These herbs] are excellent for stress -- they give you more energy, relieve anxiousness, and are great for digestion and nausea," she said.

Bake an acorn or butternut squash cut in half at 350 F for 25 minutes. Once the squash is done, its skin will peel off easily, making the vitamin B-rich veggie easier to cut into small cubes. "It makes your whole cooking experience much easier," Kim said. Add the cubed squash and two teaspoons of minced ginger to a simmering pot of mirepoix; simmer for 15 to 20 minutes and serve. You can also blend it if you want a creamier soup.

Let's be honest, guys, ladies aren't the only ones watching their waistlines. Our Gut Check column offers tailored advice on how to keep your weight in check by offering easy, healthy twists on your favorite foods and exercise advice for men who want to be a little closer to six-pack abs than a beer belly.
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]]>beef stewgingerginger squash soupgut-checklambsoupsoup recipesstewKyle StackMon, 17 Jan 2011 14:00:00 EST5 Easy Ways to Reach Your Weight Loss Goalhttp://www.thatsfit.com/2011/01/06/5-easy-ways-to-reach-your-weight-loss-goal/http://www.thatsfit.com/2011/01/06/5-easy-ways-to-reach-your-weight-loss-goal/http://www.thatsfit.com/2011/01/06/5-easy-ways-to-reach-your-weight-loss-goal/#commentsFiled under: ,

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The New Year represents a time for change. How each of us determines what that change is can obviously vary from person to person, but weight loss is typically popular. An early December Reuters poll of 1,029 U.S. residents found that of the 44 percent who said they might make a resolution, 16 percent want to lose weight.

Find out how to not only lose weight, but also keep it off with the following advice provided by Shamsul Emrich, personal trainer at The Sports Club/LA in Boston, and Julie Fortenberry, sports and lifestyle nutritionist at East Jefferson General Hospital's Fitness Principle with Mackie Shilstone in Metairie, La.

Eat small, frequent meals.
Fortenberry advised eating five or six small meals throughout the day, roughly every three hours. "It doesn't have to be a meal -- it can be a piece of fruit and some nuts," she said. It isn't necessary to restrict late-night eating, but you don't want to make it your biggest meal, either. You also don't want to skip it: Fortenberry said that guys typically overeat the following morning if dinner isn't served.

Cut out the white flour.
This goes for any product -- white rice, pasta, bread. Choose 100 percent whole wheat whenever you can. "White flour just turns to fat," Fortenberry said. And think of cereal, crackers and muffins as just more products that are made from white flour. Brown rice and whole-wheat pasta and bread are readily available in grocery stores. Sticking to those items and eliminating white flour is an easy and cheap way to jump-start your weight loss.

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Limit processed foods.
Drop the canned soup. Instead, go to a local farmers market and buy the ingredients you need for homemade soup -- your recipe can last days if you make a sizable portion. Winter is admittedly a tough season to avoid processed foods, since many fruits and vegetables simply aren't in season. Still, Fortenberry pointed out that pairing peanut butter with apples or pears is a great way to incorporate fruit into a diet. Mainstream vegetables like broccoli, carrots and cauliflower are still good during the coldest months, and they make dynamite soup or stew ingredients.

Take a picture.
Emrich recommended using the before-and-after picture method. Take a picture of yourself now, then find a picture of what you want your body to look like. Use it as daily motivation. Once you get to the gym, think about combining upper- and lower-body workouts into a superset, such as pull-ups and lunges. Emrich said three or four sets of 10 to 15 reps are satisfactory. "Get as much workload as you can," he said.

Don't lose faith.
It might be easy to feel as if the weight loss process is daunting. It doesn't have to be that way, so don't get discouraged if the weight doesn't come off immediately. "Everybody started somewhere," Emrich said. "Nobody showed up at the gym looking like they do. Don't be dissuaded by the people you see in magazines."

Fortenberry also likes pedometers. Wear one and try to walk 10,000 steps each day, which is roughly five miles. If your walking is typically confined to between your house and car and your desk and water cooler, then gradually incorporate more walking until you reach 10,000.

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]]>gut-checklose weightnew years resoultionpedometerprocessed foodsweight losswhite flourKyle StackThu, 06 Jan 2011 12:00:00 ESTShoulder Overuse: What You Need to Knowhttp://www.thatsfit.com/2010/12/20/shoulder-overuse-what-you-need-to-know/http://www.thatsfit.com/2010/12/20/shoulder-overuse-what-you-need-to-know/http://www.thatsfit.com/2010/12/20/shoulder-overuse-what-you-need-to-know/#commentsFiled under: ,

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It's said that well-built shoulders can make a man look taller. Yet you'll feel anything but tall and strapping if you become plagued with shoulder overuse.

According to a 2009 article by AskMen.com, 20 percent of sports injuries involve the shoulder. A common type of shoulder injury is overuse, and it can occur in almost any kind of physical activity. "We'll see people gradually develop rotator cuff tendonitis or a tear that can develop from a condition we call impingement," said Dr. Keith D. Nord, president and CEO of Sports, Orthopedic and Spine in Jackson, Tenn. "It comes from using your arm in front of you or above you most often."

Dr. Asheesh Bedi, an assistant professor in the University of Michigan's Department of Orthopaedic Surgery, specified that overuse can be identified by clinical exams and imaging as repetitive micro-trauma in the rotator cuff's tendons. Here's how to identify, treat and prevent the injury:

How to Identify
Bedi explained several telltale signs of overuse: an inability to lift weights for the same duration and intensity as in the past, as well as a dull pain or discomfort in a particular area.

Locating the painful area is paramount. "A lot of the pain will radiate to the outside of the shoulder," Nord said. That's because the same nerve that runs inside the shoulder goes to the skin surface of the lateral (outside) portion of the joint. If there's an aching feeling, that means the shoulder needs treatment.

How to Treat
Identify the underlying cause, according to Bedi. If it's weight lifting or a sporting activity, such as throwing, then a modification of that program is necessary. If it's work related, then do anything in reason to avoid it.

Nord explained weight room lifts such as the military press, bench press and incline bench press are the most troublesome. "Those types of activities tend to cause the outside part of the shoulder, where the rotator cuff attaches, [to pinch] up against the bone on the top of the shoulder," he said.

Surgery isn't normally required except in the most extreme cases. Instead, rely on a modification of current exercises with an eye on rest if the problem persists. Ice and anti-inflammatories will speed the recovery.

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How to Prevent
Avoid activities that put an inordinate amount of strain on the shoulders. "Weight-lifting exercises done far away from the body, such as flys, can place a lot of strain on the rotator cuff," Bedi emphasized.

He said that every pound of weight in an exercise performed close to the body is equivalent to 30 pounds of strain on the rotator cuff in an exercise held away from the body.

In light of that, Nord advised performing internal and external rotation exercises. They can be done on a cable machine with cables at a 45-degree angle, although free-form exercises with stretch bands or low-weight dumbbells also work.

And no matter what you do, always be cognizant of how the shoulder feels after physical activity. There's no shame in suspending an exercise regimen or modifying the way you use your shoulders at work. A recuperation period is necessary if pain subsists. And then you can walk tall with a healthy pair of shoulders.

Let's be honest, guys, ladies aren't the only ones watching their waistlines. Our Gut Check column offers tailored advice on how to keep your weight in check by offering easy, healthy twists on your favorite foods and exercise advice for men who want to be a little closer to six-pack abs than a beer belly.

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]]>anti-inflammatorygut-checkshouldershoulder injuryshoulder overuseweight liftingKyle StackMon, 20 Dec 2010 11:00:00 ESTGuys' Gift Guidehttp://www.thatsfit.com/2010/11/26/guys-gift-guide/http://www.thatsfit.com/2010/11/26/guys-gift-guide/http://www.thatsfit.com/2010/11/26/guys-gift-guide/#commentsFiled under: ,

In our experience, guys can be tough to shop for. It's not their fault, really -- it's just that they don't always drop hints the way some of our girlfriends do, and when they say, "Oh, I don't need anything. Just having you in my life is plenty!" it's sweet, but not helpful in the least.

But, if your main man is fitness-focused like you, it's a bit easier. There are lots of great manly gifts you can get him that will work right in with his workouts. Got a great idea? Be sure to share it in the comments below!

anthony.com

Anthony Men's Grab & Go Travel Kit ($35)
If he hits the gym before work, chances are very good that he showers there, at least occasionally. Anthony products are designed with men in mind, and this travel kit will give him just what he needs in a convenient little pack.

oakley.com

Oakley Limited Edition BMX Chrome Radar Path Array ($350)
If he's the outdoorsy type, he should really have high quality protective eyewear. We love the idea of customized glasses -- you can match them to his bike, his shoes, or just choose colors you know he loves! Either way, he's sure to stand out and keep his eyes safe.

Amazon.com

DZ Nuts Pro Chamios Cream ($18.59)
Ask any guy who loves a long bike ride and the one thing he'll tell you that hours on a bike seat is less than comfortable, and sometimes down right painful. Pro cyclist Dave Zabriskie developed this cream with the help of a pharmaceutical scientist to reduce and relieve chafing, irritation, and protect from bacterial and fungal infections. The combination of tea tree oil, evodia and masterwort offers "big time" comfort according to elite cyclists.

zootsports.com

Zoot Z-Pack Training Bag ($100)
Naturally, he needs something with which to carry around all his great loot, right? This bag is designed to carry everything from helmets to wet clothes to his MP3 player, and, for the serious traveling athlete, even connects to Zoot's Race Travel Bag to cover all his needs.

guenergy.com

Gu Energy Gel ($8.10 for a six pack)
An energizing treat like Gu is a must for many serious athletes, so tucking a few of his favorite energy snacks into a stocking is a great little stuffer. Not sure what to get? A friend of ours who's training for an Ironman recommended Gu "because it tastes like cake frosting." Who can argue with that?

More Fit Gifts from That's Fit:
Runners
Gym Lovers
Yogis
At-Home Exercisers
Gadget Lovers

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]]>anthonys skin caredz nutsfitness gifts for mengift guidegifts for menoakleyKristen SeymourFri, 26 Nov 2010 10:00:00 ESTReal Men Join Spin Classeshttp://www.thatsfit.com/2010/11/08/real-men-join-spin-class/http://www.thatsfit.com/2010/11/08/real-men-join-spin-class/http://www.thatsfit.com/2010/11/08/real-men-join-spin-class/#commentsFiled under: ,

Stan Honda, AFP/Getty Images

If riding the exercise bike isn't giving you the cardiovascular edge you need, there's another form of cycling that can. Spinning classes, available in most gyms, are renowned for their intensity. They're also a good way to strengthen your lower body, according to Avery Washington, a spinning instructor at The Sports Club/LA in New York City.

Washington notes that more men are joining spinning classes, comprising roughly 25 percent of the classes he leads. Many come over from the basketball court, but plenty more men -- and women -- join a spinning class with various levels of physical fitness. Their shared goal is typically to challenge themselves as much physically as they do mentally.

Before you get ready to pump your legs, it's vital to go over proper technique. Washington offers tips for how to get the most out of your indoor cycling ride.

Adjust Your Seat
Finding the appropriate seat level can make all the difference in how much you extract from the ride, which typically lasts 45 minutes per class. "Setup is really important," Washington said. If the seat is too high, your legs will become overextended. If it's too low, there will be an inordinate amount of pressure on the knees.

Find the desired seat height and be sure to take a few rotations with the pedals to ensure your arms and legs have comfortable extension.

Handle the Bar
The handlebar position is equally critical. Since spinning is such a strenuous activity over a relatively long period of time, eliminating potential strains to the body is simply smart injury prevention.

"You don't want to reach too close and put pressure on your neck," Washington said. You also don't want to be extended so far from the handlebars that your back is stressed. "The key is to relax your shoulders," Washington added.

Get off the Saddle
The saddle is the seat, and there are times during the workout when the instructor will call for everybody to raise his butt off it. This helps work the legs in a different way. "The moment you come off your saddle, all the weight from your upper body is helping your legs rotate the pedals," Washington said.

Just don't lean forward too much when off the saddle. Washington said it stresses the heart, so it's better to anchor your weight with your butt. Think of getting in a defensive position in basketball or football. "Don't work harder than you need to," Washington emphasized.

Don't Be Competitive
Washington noted that he'll see less-accomplished cyclists try to match the intensity of the more experienced ones in the room. Bad idea. "They need to ride at their level," Washington said. Don't worry about keeping up with anyone else. Ride to your comfort and don't be afraid to lessen the bike's resistance.

You're likely going to feel sore your first couple times after a spinning workout. You don't want to exacerbate your body's stress by trying to impress the blonde next to you or challenging the Lance Armstrong of the class. Pace yourself and understand your body's limitations. Your body will grow more from the workout.

Let's be honest, guys, ladies aren't the only ones watching their waistlines. Our Gut Check column offers tailored advice on how to keep your weight in check by offering easy, healthy twists on your favorite foods and exercise advice for men who want to be a little closer to six-pack abs than a beer belly.

More Stories for Guys:
Real Men Do Yoga
Find a Weight Loss Buddy Online
Climb an Indoor Mountain



























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]]>Avery Washingtoncardiogut-checkspin classspinningthe sports club laKyle StackMon, 08 Nov 2010 11:00:00 ESTClimb an Indoor Mountain This Fallhttp://www.thatsfit.com/2010/10/12/climb-an-indoor-mountain-this-fall/http://www.thatsfit.com/2010/10/12/climb-an-indoor-mountain-this-fall/http://www.thatsfit.com/2010/10/12/climb-an-indoor-mountain-this-fall/#commentsFiled under: ,

John Lamb, Getty Images

Let's be honest guys, ladies aren't the only ones watching their waistlines. Our Gut Check column offers tailored advice on how to keep your weight in-check by offering easy, healthy twists on your favorite foods and exercise advice for men who want to be a little closer to six-pack abs than a beer belly.

One of life's most exhilarating outdoor activities can become your new indoor exercise of choice. Indoor rock climbing is a fantastic way to build strength and endurance. Many gyms contain 30- and 40-foot tall climbing walls which let individuals, couples and groups of friends break a sweat while scaling up a "mountain."

Beyond the benefits of hoisting yourself up the wall using muscles, the activity is good for both balance and spatial awareness, said Mackie Shilstone, a trainer who directs "The Fitness Principle with Mackie Shilstone" at East Jefferson General Hospital in Metairie, La.

So grab a buddy, girlfriend, wife or co-worker and check out a rock wall near you. Here are four key tidbits to ensure you get climbing technique down while garnering the physical benefits of the activity.

Choreograph your climb
Know where the route will go to improve your climbing efficiency, said Abby Nelson, who's an indoor rock climbing manager and instructor at Chelsea Piers Sports and Entertainment Complex in New York City.

"Just like a dancer would want to know something about the choreography of what they're going to do, for a climber to know where their route is going to go is really helpful," Nelson said.

Shilstone noted indoor rock climbing is a perfect venue for corporate team-building exercises. Building trust and communication starts with mapping the most efficient route to take.

Put your legs into it
It's no secret guys typically try to muscle their way through certain exercises. You can't do that with rock climbing. "From the get-go, try not to use your arms as much as possible," Nelson said. "Climbing is about using your legs."

Rather than pull yourself up from one hand/foot hold to another, use your legs to push you up. Nelson advised treating it like a ladder, where your legs become the leverage for your arms to grab one rung after another.

Shilstone said the activity works as a full-body stability/mobility exercise. "While one part is stabilizing, the other part is getting ready to mobilize," he said.

Place your hands wisely
The pieces that jut out from the wall for you to grab are called "holds." But you shouldn't reach for every one. Secure your hand on a hold only if it feels comfortable. Nelson recommended grabbing for a hold only if it puts your feet in a comparable or better position than what it was in the previous position.

Of course, the climbing wall isn't designed just for people to easily find the right placements. "We want you to think," Nelson said of Chelsea Piers' 30-foot climbing wall. "We want you to design your choreography when you're going up the wall."

Have no fear
Don't be afraid. Part of rock climbing's joy is putting trust in others. Understand that the person holding your rope at the base of the wall won't let go. "If you trust them, there's no reason to have any fear," Nelson said.

Exercise beforehand can calm nerves and help reduce fear. Shilstone recommends warming by riding an exercise bike or performing dynamic stretches such as push ups and pull ups.

There is one more thing to remember: Have fun!

More Stories for Guys:
Real Men Do Yoga
Find a Weight Loss Buddy Online
A Master Chef's Tips for Losing Weight






















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]]>chelsea piersclimbinggut-checkindoor rock climbingMackie Shilstonerock wallKyle StackTue, 12 Oct 2010 15:00:00 ESTReal Men Do Yoga: The Growing Trend for Guyshttp://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/http://www.thatsfit.com/2010/09/17/older-men-doing-more-yoga/#commentsFiled under: , , ,

Holly St. Lifer

When 77-year-old Casper Henselmann took his first yoga class 10 years ago, he was one of only two men of a certain age. "I remember the instructor telling me not to compare myself to the 20-year-old pretzel standing next to me," he recalled. But over the years the class, held at Chelsea Piers Sportscenter in New York City, has grown to attract at least a dozen regulars over 50. "I guess yoga is no longer associated with old ladies and sissies," said Henselmann.

That's for sure. Yoga studios all over the country are experiencing an influx of men who are past their prime. "Yoga's become so mainstream that a lot of older men know about its mind-body benefits, and they think, 'I should try that,'" said Andrea Marcum, owner of U Studio Yoga in Los Angeles. Just five years ago, she had a couple of guys over 40. Now her classes average 15 or more. "Many baby boomers know they're at a point when they can't take their health for granted anymore. Then they observe these incredibly fit contemporaries in a class and think: I'll have what they're having," she said.

Within the last six months, Tom Larkin, owner of Sanctuary for Yoga, Body and Spirit in Nashville, has seen an influx of aging men. "I think it's due to word of mouth," he said. "Two stumbling blocks tend to be their fear of being too tight and that the routine isn't rigorous enough. Guys are finding out from other guys that neither are true."

Henselmann's instructor, 76-year-old Joan Klyhn, agrees that it's a domino affect. "When one old guy sees another one doing yoga, the process starts," Klyhn said. "Josh told me he felt isolated doing the machines and then noticed Casper in class so he tried it. And then Bob decided to join in, so critical mass evolved rather quickly, by example. As soon as someone starts feeling better, he mentions it to another in the locker room or club cafe, and there's another yoga convert."

Bill Herguth, 64, took up the ancient practice hoping to loosen up. "I run a boat rental business, so I'm used to lifting 50-pound kayaks all day, but when I hit 60, I began to feel stiff a lot in my upper body. A few women friends convinced me to give yoga a try. Now I go not just to stretch but to de-stress. It's my time to unwind."

The calming benefit combined with the physical challenge proved to be an unexpected, but potent panacea for 47-year-old John Stewart of Beverly Hills. "When I was hit hard by the market tanking, I was so stressed that I couldn't sleep or eat. Someone recommended I try yoga. I felt better after just one class. I had exerted myself and tested my flexibility, all while having to stay calm and clear, and that feeling of well-being stayed with me. I've since recommended it to friends who are also type-A males, and they're hooked now, too."


Want to try yoga for yourself? Check out our Yoga Videos for easy-to-do instruction.

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]]>fit-after-40healthy agingMens Healthyogayoga trendsHolly St. LiferFri, 17 Sep 2010 11:00:00 ESTSix Kitchen-Based Weight Loss Tweaks Any Guy Can Dohttp://www.thatsfit.com/2010/04/26/six-kitchen-based-weight-loss-tweaks-any-guy-can-do/http://www.thatsfit.com/2010/04/26/six-kitchen-based-weight-loss-tweaks-any-guy-can-do/http://www.thatsfit.com/2010/04/26/six-kitchen-based-weight-loss-tweaks-any-guy-can-do/#commentsFiled under: , ,

man cookingWorking out may be the number one option most men turn to when they want to lose weight, but if you're not keeping your diet in check, all of that hard work in the gym can be easily thwarted by all those tasty, bad-for-you foods.

Making healthy eating easier for men is one of the key missions of this guy-focused section of That's Fit, which is why when registered and licensed dietitian (and certified diabetes educator) Susan Burke March, author of "Making Weight Control Second Nature: Living Thin Naturally," came to us with a few of her tried-and-true cooking tips, we couldn't pass it up.

If you're an old dog that thinks he can never learn new tricks -- especially when it comes to learning how to cook healthier meals -- here's the real deal. According to March, "With just a little preparation and forethought and using just a few simple strategies, you can enjoy favorite recipes with less fat, sugar and calories without sacrificing flavor." Here are just a few of her tricks that can make a big difference in your diet, no matter how dysfunctional you are in the kitchen.

Prepare to Succeed. "Plan your meals in advance, eat a healthy snack, and then go shopping to better avoid 'impulse' purchases," said March. "You'll have the healthy options you need at hand when you're hungry and actually start to cook."

Keep It Simple. "Avoid recipes with too many steps and ingredients," said March. "A simple grilled, broiled or baked dish without too many components and processes, a fresh vegetable and a starch is your best bet."

Think Lean. "Buy the leanest cuts of meat and trim all visible fat before cooking -- and always pick ground meat that's at least 95 percent lean," she said. "Try ground turkey burgers for a change, or replace at least one-third of your ground beef with ground turkey breast." March's best tip: "Be sure to buy ground turkey breast, as the alternative variety contains skin and dark meat, making it higher in fat and calories."

Stick to Non-Stick. "Stock up on nonstick pans for baking, grilling, sautéing, and even for heating up soup," said March. Why? "Nonstick pans allow you to avoid using oil in favor of healthier options, such as cooking spray, wine, water or fruit juice."

Mission-Critical Method. "Bake, broil, grill or poach your proteins," she said. If you have to baste anything, skip the butter or margarine. Instead, "cut the saturated and trans fat by basting with flavorful vegetable broth, white wine or orange juice instead."

Crumbs Count. "Instead of commercial breadcrumbs, which are usually full of oil and trans fat, substitute a low-sugar crunchy breakfast cereal, such as Grape Nuts or organic wheat flakes (just be sure to avoid cereals with more than four to six grams of sugar per serving)," said March.

For more tricks on losing weight that any guy could follow, check out a dietitian's top 10 diet tips.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>caloriesdietguys-guidemealsproteinMyatt MurphyMon, 26 Apr 2010 15:00:00 ESTAre You Doing Enough? The Perfect Exercise Prescriptionhttp://www.thatsfit.com/2010/04/19/are-you-doing-enough-the-perfect-exercise-prescription/http://www.thatsfit.com/2010/04/19/are-you-doing-enough-the-perfect-exercise-prescription/http://www.thatsfit.com/2010/04/19/are-you-doing-enough-the-perfect-exercise-prescription/#commentsFiled under: , ,

man exercisingIf you're looking to build more brawn, then you need to listen to the people known more for using their brains. This week, Harvard Medical School's Harvard Health Publications division issued some important information that could help you gauge how effective your workouts are, so you can decide if you're wasting your time in the gym or putting in the right amount of time.

According to Harvard's strength and power training special health report, "the evidence supporting strength training (and exercise in general) is so compelling that the U.S. Department of Health and Human Services recommends that adults do muscle-strengthening exercises for all major muscle groups at least twice a week. Ideally, this should be combined with at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic activity per week, as well as balance and flexibility exercises."

Do the math -- that means you should be doing at least two strength-training sessions per week, in addition to five days of 30-minute moderate-intensity cardio sessions (or three or four days of roughly 20 to 25 minutes of high-intensity cardio training). For some, that may not just seem daunting, but more importantly, it may sound boring. But that's where those brainiacs at Harvard may be just what you need in your corner.

Harvard's report, "Strength and Power Training: A Guide for Adults of All Ages," offers tips for keeping things fresh to help making strength training a lifelong endeavor. That's Fit got them to reveal their top four suggestions for mixing things up and keeping your muscles guessing and growing.

Try new equipment. Substitute one type of equipment for another. For example, work out with machines instead of free weights one day a week, or switch from one brand of machine to another. Or, try exercises using a medicine ball, resistance bands or resistance tubing.

Change your pace. Vary your intensity -- do one hard, one medium and one lighter workout in cycles of seven to 10 days. This is a form of periodization, an exercise strategy that can enhance strength gains, help sidestep plateaus and avoid overtraining while allowing more time for the body to heal after being thoroughly taxed. Because it can be difficult to put together a good periodization strategy, it's essential to work with an exercise professional to come up with an effective plan that's tailored to your needs.

Exercise with a friend when you can. If your friend is careful about good form too, this can be a way to help reinforce good habits. Some gyms have a buddy board to help members find workout partners.

Work with a trainer. Pay for a session or two with a certified personal trainer who can help you develop a well-rounded new routine.

For even more tips on keeping your weight-training workout interesting, read about our three workout tweaks that build more size and strength.


Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>cardioguys-guideharvardintensitypower trainingstrength trainingweight liftingMyatt MurphyMon, 19 Apr 2010 15:00:00 ESTFind a Weight-Loss Buddy Onlinehttp://www.thatsfit.com/2010/04/12/find-a-weight-loss-buddy-online/http://www.thatsfit.com/2010/04/12/find-a-weight-loss-buddy-online/http://www.thatsfit.com/2010/04/12/find-a-weight-loss-buddy-online/#commentsFiled under: , ,

men doing sit upsIt's not easy being a guy, especially because we're not the type to bare our feelings, admit our weaknesses and rally around others like women seem to do with ease. That's a shame, since it's that kind of one-on-one support that can make all the difference when it comes to losing weight.

Having a weight-loss partner has been shown to play a huge role in helping you stick with a fitness and nutrition plan. But asking another guy for support isn't always the easiest thing to do (after all, it could warrant a few sarcastic comments and digs from other guys if you're not careful).

That's why finding a weight-loss buddy partner online can be an easier solution for men to pull off. In fact, here's even better news: Not only will finding a weight-loss buddy online spare you from feeling embarrassed asking your friends and co-workers, but according to a classic University of Vermont study, researchers discovered that people who were paired off with an online weight-loss buddy actually lost more weight than others who met face-to-face in a support group. That means less shame and more weight loss!

To give you a head start, we looked at one popular online support system called WeightLossBuddy.com, a site that connects people throughout the U.S. and Canada looking for support when losing weight and getting in shape. The site is free, and once you sign up (which takes a few minutes, maximum), you're on your way to browse the site for other members that share your interests, weight-loss goals, activities and more throughout North America (or within a certain radius of where you live).

According to our tester, finding like-minded guys looking to lend support or share fitness and diet tips was fairly easy. And, because the site offers a calorie counter, recipes, a way to track your diet, meal planning and about 50 other interesting and helpful features, there's a nice database to turn to that can also help you find more creative ways to burn away those extra pounds.

Here's the best part, though: We went to the source to find out exactly how many real guys are actually on the site (since many weight-loss support sites tend to cater mostly to women). There are over 67,000 men just like you who want to lose weight (roughly 20 percent of the site's members), which isn't a bad place to start if you could use a boost in the "you can do it" department.

To learn more about the site, go to WeightLossBuddy.com. And for even more helpful tips on picking a weight-loss partner that will get you the best results, check out these tips on picking a good workout buddy.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>buddyfat lossguys-guidemotivationweight lossworkoutMyatt MurphyMon, 12 Apr 2010 15:00:00 ESTDoes It Work? Behind the Scenes of the Spartacus Workout!http://www.thatsfit.com/2010/04/05/does-it-work-behind-the-scenes-of-the-spartacus-workout/http://www.thatsfit.com/2010/04/05/does-it-work-behind-the-scenes-of-the-spartacus-workout/http://www.thatsfit.com/2010/04/05/does-it-work-behind-the-scenes-of-the-spartacus-workout/#commentsFiled under: , ,

Readers at That's Fit are asking questions about the Spartacus workout -- a training regime that was created by fitness experts Adam Campbell and Rachel Cosgrove to help the cast of Starz' TV show "Spartacus" get into rock-hard shape. It's proof our readers (that's you!) are in touch with what's up-and-coming when it comes to new and imaginative workout programs -- and we're happy to share what makes this simple, yet creative workout so effective.

The Spartacus workout is basically a circuit routine of 10 exercises that work every part of your body [to see the exercises, check out Men's Health's web site for both pictures and exercise descriptions for each move.]. To do it, you perform one set of each exercise -- or "station" -- in succession for a total of 60 seconds, doing as many reps as you can with perfect form. If you can't exercise for the entire 60 seconds, exercisers are encouraged to go as long as they can, rest for a few seconds, then continue until the minute is up.

After that, you move on to the next station, resting 15 seconds in between. After you've completed the entire 10-move circuit, rest for two minutes, then repeat the circuit twice more for a total of three times. The workout is repeated three times a week, resting a day in between each workout.

Pros: What's great about the routine is that -- much like most weight-training based circuit programs -- it's equally effective at burning fat as it is building muscle. (A lot of men never realize what a great fat-burning tool weight-training exercises can be when performed at the right pace and the right intensity.)

What's also nice is that you can do all of the exercises sans dumbbells, so if you're not strong enough at your current fitness level, you can still do the routine without dumbbells. That's a huge plus in my book, since many workouts expect you to either be strong enough to perform them from the start (even when you're still a beginner), or, may require a few extra pieces of equipment that you don't have (requiring more of a cash commitment than you may be willing to invest in.)

Cons: With the workout available right on Men's Health's site -- and the fact that you can try the workout without weights (so there's no excuse not to give it a shot) -- it's hard to find any downsides. I did the workout myself prior to writing this, just to remind myself of the intensity and it's a smart, well-structured routine that truly elevates your heart rate, challenges your muscles and leaves your body feeling spent from head to toe (And if that sounds horrible, just remember, that's how a good workout should feel, or else you're just wasting your time.)

You can learn more about the science behind the Spartacus workout. Also, the Spartacus workout is part of Adam Campbell's new book, "The Men's Health Big Book of Exercises," which I highly recommend.

Looking to get fit for spring? Here are 10 ways to drop your excess winter weight.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>exercisesfat lossFatLossguys-guidemens healthMensHealthspartacusMyatt MurphyMon, 05 Apr 2010 13:00:00 ESTThree Workout Tweaks That Build More Size and Strength!http://www.thatsfit.com/2010/03/30/three-workout-tweaks-that-build-more-size-and-strength/http://www.thatsfit.com/2010/03/30/three-workout-tweaks-that-build-more-size-and-strength/http://www.thatsfit.com/2010/03/30/three-workout-tweaks-that-build-more-size-and-strength/#commentsFiled under: , , , ,

It's pretty easy to see why weight training gets boring for most guys. After all, it can be pretty challenging to make things exciting when you're stuck doing the same exercises over and over again. That's when a little strategic creativity can help reap more results from the same muscle-building exercises you're already doing. These three tried-and-true tactics -- fresh from my bestselling book, the "Ultimate Dumbbell Guide" -- can accelerate your muscle potential, without having to make major changes to the exercises you're already doing.

The Run/Rack Approach
This exercise technique lets you blast your muscles more thoroughly in the same set. Although you can do it with a weight stack machine, it's called 'run the rack' because it works easiest while standing in front of the rack of various-sized dumbbells in your gym.

To Do It: Stand in front of the dumbbell rack with a light weight in each hand that's approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell (On average, the increase will be either 2.5 or 5 pounds, depending on the selection of dumbbells at your gym.) Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely eke out eight repetitions.


The Rest/Pause Approach
This technique lets you do more repetitions with heavier weight than you can normally lift, which will force them to grow stronger and larger.

To Do It: Choose a weight you can only lift for a total of four to five repetitions. Do a set of four or five reps, then lower the weight and rest for five to six seconds. Lift the weight for another repetition, then rest again for another five to six seconds. Keep repeating the process until you've completed a total of eight full repetitions.


The Nine Angles Approach
Most guys fall into the trap of doing three sets of three exercises to work each muscle group, but instead, you can perform one set each of nine different exercises. This helps conditions each muscle through nine different angles in one workout instead of three, so a higher percentage of muscle fiber gets trained for better results.

To Do It: For the easiest set-up, the method is best performed using a mix of free weight and machine exercises. For example, to work your chest, try doing one set each of these exercises: Bench Press, Incline Bench Press, Decline Bench Press, Dumbbell Press, Incline Dumbbell Press, Decline Dumbbell Press, Pec Dec, Incline Dumbbell Fly and Dips.

Think these three tips are effective? Then check out three more tips that you can use (and even combine with these three) to double and triple your overall muscle growth!

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>dumbbellguys-guidemens fitnessmens healthmuscleMyatt MurphyTue, 30 Mar 2010 15:00:00 ESTA Master Chef's Tips for Losing Mega Poundshttp://www.thatsfit.com/2010/03/15/chefs-tips-for-losing-weight/http://www.thatsfit.com/2010/03/15/chefs-tips-for-losing-weight/http://www.thatsfit.com/2010/03/15/chefs-tips-for-losing-weight/#commentsFiled under: , ,

Who says you can't lose weight being around food all day? That's Fit spoke to one chef who loved food so much, he weighed as much as 330 pounds. Now, 125 pounds lighter, he shares his secrets on how to burn fat while constantly surrounded by fatty foods.

Chef Scott Wall of Lark Creek Walnut Creek restaurant in Walnut Creek, Calif. is an inspiration to men everywhere. If you think staying lean and healthy is difficult for you, then imagine what it's like when it's your job to create food most people would die for on a nightly basis. For Wall, that wasn't easy, since he eats roughly 80 percent of his meals at the restaurant, where he has worked since graduating from culinary school in 2000. But after he tipped the scales at 330 pounds, he knew it was time for a change.

He's lost an astonishing 125 pounds in the last two years by exercising and changing his diet. His new lease on life has also meant creating seasonal, healthy dishes that don't skimp on flavor. Some of the dishes he's designed (and now offers on his menu for his patrons to help them lose weight as well) include grilled steelhead salmon with English peas, asparagus and vine ripened tomato salsa, as well as blackened Alaskan halibut with sweet corn and cherry tomato relish. Wall's weight loss is infectious, which is why we asked him how he's able to eat smart when his main job is to keep his customers full and satisfied.

That's Fit: What was the downside health-wise of being in your profession?

Scott Wall: It's definitely the long days of working in the kitchen with very little exercise. It's a vicious cycle. I would consume large amounts of food at one sitting, usually late at night right before going to sleep. A lot of those meals were fast food because that was the only thing open after working every night. Add in a few after-work drinks and it was a very unhealthy combination.

TF: What made you decide that enough was enough with your weight?

SW: I just wasn't feeling healthy any more. Plus, photos taken at our company picnic scared me -- I didn't realize quite how large I had become until I saw them. Throughout my life, I've always been athletic, but at my heaviest, I was nothing close to athletic. I would have times where I was short of breath doing things that never tired me out when I wasn't as heavy, like walking up a flight of stairs in the parking garage, or getting to my truck after work. I was even shopping at Big and Tall to find pants that fit, which I'd never done before.

TF: What changes does a chef make with his diet to trim down?

SW: The most effective change I made to my diet was to cut out fried foods, cheeses and butter. I also try to eat more in the mornings now, knowing that I have all day to burn the calories off by being active. Plus, I spread my food consumption over four or five smaller meals in a day and stop eating several hours before going to bed.

Nutritionally, I haven't had fast food in probably two years. I also don't eat out nearly as much now, which is challenging because as a chef it's part of my job to dine at other restaurants and see what's out there, but it's too much of a temptation. Other changes I made have included cutting out eating most breads and heavy carbs, and creating power salads. Instead of eating sandwiches, these salads include tons of vegetables (raw or blanched), proteins, like chicken breast or ahi tuna, a whole avocado, garlic, onions, herbs and jalapeños. I now dress my salads with lemon juice, vinegar and a little oil, or, with salsa. If I do eat a sandwich, I'll use guacamole instead of mayonnaise and cheese. Finally, I've also cut out the majority of alcohol consumption, soda and energy drinks. The empty calories just weren't worth it, so now, I drink lots of water and iced tea.

TF: Do you find time to work out with your busy schedule?

SW: Exercise played a huge role in my weight loss. I was working out around 5-6 days a week when I really began to drop the weight. When I would go to the gym, I try to work out harder because I knew I might not be there for a day or two. Now that I've reached my target weight, I've leveled that out a bit and work out two or three days a week.

TF: What activities really shaved off the pounds for you?

SW: I never got into taking classes at the gym because I can't usually fit them into my schedule, since my only free time tends to be after work, which is between midnight and 2:00 a.m. So I began to run a lot more, which I never did before. I also played a lot of five-on-five full court basketball and lifted free weights to tone and build muscle. But now that I've lost the weight, I am really focusing on my abs more by doing a lot more core exercises to try and lose the extra skin I have left over on my belly.

TF: Finally, what's been the biggest challenge for a chef that makes it difficult to stay slim?

SW: Being in the restaurant and surrounded by all this good food! A lot of our menu is really hearty stuff like meat and potatoes, especially in the colder winter months. It's really hard to avoid things like the French fry bowl and staying away from the cheeses and breads.

For me, it's picking at food that I really had to stop, since I never found myself sitting down and eating a whole bowl of food. I also have trouble staying away from the desserts. The pastry chef we have is really creative and it's hard to avoid them -- and the cookie jar we have on the counter. But, you just have to be strict with yourself. You can just as easily snack on blanched green beans or broccoli as you can on mashed potatoes. It's all a matter of just saying no -- then shoving fruit into your mouth instead of a French fry!

Need more inspiration? Check out how Christopher put an end to emotional eating and dropped 100 pounds.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

Continue reading A Master Chef's Tips for Losing Mega Pounds

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]]>chef scott wallcookingguys-guidelark creek walnut creekmotivationrestaurantscott wallweight lossMyatt MurphyMon, 15 Mar 2010 15:00:00 ESTMajor Muscles: Four Ways to Produce More Growth Hormone!http://www.thatsfit.com/2010/03/08/get-muscles-through-growth-hormone/http://www.thatsfit.com/2010/03/08/get-muscles-through-growth-hormone/http://www.thatsfit.com/2010/03/08/get-muscles-through-growth-hormone/#commentsFiled under: , ,

major muscle manNo matter what genetics have dealt you, there is a way to get a bigger and more muscular body. Just a few small tweaks to your everyday routine can spike your growth hormone levels through the roof, giving your body more than enough to build larger, stronger muscles. Here's your all-day schedule to tricking your body to eke out more of the hormone every guy wishes he had more of!

Here's how it works, guys: Before you can have any brawn, it all starts with your brain. That's because inside it is your anterior pituitary gland, a thumb-sized organ that is responsible for secreting growth hormone into your bloodstream. It's the chemical that ultimately tells your muscles to grow bigger and stronger. It's also the chemical that helps transform excess fat into energy. In other words, the more you have coursing through your veins, the more muscle -- and less fat -- you're likely to see in the mirror. Getting your brain to dispense even more than usual takes the right combination of tricks throughout the day -- tricks that are so simple, anyone could do them.

Here are the four ways you can get more growth hormone today, so you can look even more impressive tomorrow.

1. Sleep eight full hours.
Not getting enough shut-eye actually shuts down the amount of growth hormone your body releases, and since many people are often sleep-deprived, odds are, you're probably limiting how much GH your body should be getting.

2. Eat six to seven small meals a day.
Maybe you already know that eating six to seven smaller meals daily -- as opposed to eating three bigger meals daily -- can prevent your insulin levels from spiking (which can cause your body to store more excess calories floating in your system as fat). But that insulin surge also lowers the release of GH into your bloodstream. Eating smaller meals every few hours can prevent that insulin spike, so you store less fat while your body simultaneously releases more of the hormones you need to grow.

3. Make your workouts as intense as possible.
Research has shown that the amount of growth hormone your body releases depends on the intensity of your workouts. Exercising at a higher intensity can cause the release of more GH more often, so to maximize how much your body generates, stick with workouts that utilize more explosive, high-intensity anaerobic exercises. Performing certain multi-joint exercises that allow you to lift more weight-such as squats, clean and presses, deadlifts and other compound movements also force your anterior pituitary gland to release a greater amount of growth hormone.

4. Never eat heavy right before bedtime.
The reason is simple: Your anterior pituitary gland releases its largest amount of GH for the day during the first two hours of sleep. By eating before bedtime, it causes the same elevation of insulin that eating larger meals during the day does, which can suppress how much GH gets released into your bloodstream. So, instead of growing muscles as you sleep -- and how great is that -- you're silently holding yourself back from seeing serious muscular growth.

If you're looking for even more muscle-building tips, discover how you can build muscle even faster by eating enough protein, as well as how to get more from every workout.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>fat lossgrowth hormoneguys-guidehormonesmusclesleepMyatt MurphyMon, 08 Mar 2010 15:00:00 ESTCan Facebook Help You Lose Weight?http://www.thatsfit.com/2010/03/01/facebook-could-help-you-lose-weight/http://www.thatsfit.com/2010/03/01/facebook-could-help-you-lose-weight/http://www.thatsfit.com/2010/03/01/facebook-could-help-you-lose-weight/#commentsFiled under: , ,

social network logos
It's obvious that being hooked on social networks, like Facebook, can reduce how much time you have in your day to exercise, but new research has shown that who you choose to connect with can also affect your self-control in your diet. Are Facebook, Twitter, MySpace and other sites helping you lose weight -- or hurting your chances of getting in shape for good?

According to research performed at the University of Georgia, it seems that 'self-control' can be spread through social networks. In just one of their studies, "71 volunteers watched others exert self-control by choosing a carrot from a plate in front of them instead of a cookie from a nearby plate, while others watched people eat the cookies instead of the carrots. The volunteers had no interaction with the tasters other than watching them, yet their performance was altered on a later test of self-control, depending on who they were randomly assigned to watch."

What was the verdict? Subjects who watched someone exercise self-control by eating a carrot had elevated scores later on with a test measuring their self restraint. According to the lead author Michelle vanDellen, a visiting assistant professor in the UGA department of psychology, it means the "take home message of this study is that picking social influences that are positive can improve your self-control," she said. "The magnitude of the influence might be significant enough to be the difference between eating an extra cookie at a party or not, or deciding to go to the gym despite a long day at work. The effect isn't so strong that it absolves people of accountability for their actions, but it is a nudge toward or away from temptation."

For guys, that means you are who you surround yourself with. If you're having a hard time losing weight, then do yourself a favor and check your 'friends' list on Facebook (or whatever social network you follow). If everyone you follow on the Web -- or even hang around with at the bar, ball game or after work -- typically cheats on their diet, remember that you're more inclined to follow their example and do the same. Weeding through your friends list and following people you know are on track, as opposed to the ones whose dietary and exercise habits are a disaster, could be exactly what you need to get an unexpected boost of motivation to help stay on track with your diet and exercise regime.

For even more frightening facts about social networking sites raising your risk of developing cancer, this article will shock you. And, if you need a few positive role-models to follow to help you stay motivated, you can follow That's Fit on Twitter and Facebook.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.

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]]>cheatingdietfacebookfat lossguys-guidemotivationmyspaceself controltwitterMyatt MurphyMon, 01 Mar 2010 15:00:00 ESTDwight Freeney's Superhuman Super Bowl Diethttp://www.thatsfit.com/2010/02/05/dwight-freeneys-superhuman-super-bowl-diet/http://www.thatsfit.com/2010/02/05/dwight-freeneys-superhuman-super-bowl-diet/http://www.thatsfit.com/2010/02/05/dwight-freeneys-superhuman-super-bowl-diet/#commentsFiled under: ,

dwight freeneyMost elite athletes follow a fairly strict diet -- after all, fueling their bodies properly is an important part of the job. But is it possible to take it too far?

Dwight Freeney of the Super Bowl-bound Indianapolis Colts was recently profiled by "Sports Illustrated," and writer Lee Jenkins holds nothing back when describing some of Freeney's unorthodox practices. In addition to the hyperbaric chamber in his bedroom and the laser beams in his basement (used to treat sore muscles), Freeney follows a diet that, as Jenkins puts it, "makes supermodels look indulgent."

The diet is called Sari Mellman's Dietary Progression, and it's based on blood, which is drawn every couple of months and analyzed to determine what foods will work best for your body, and which foods your body is likely to reject. For example, Freeney had suffered from head to toe cramping, and his coaches kept telling him to eat bananas. After having his blood analyzed, it was determined that bananas were actually part of the problem, according to "Sports Illustrated."

So, what can he eat? Well, what he can eat and what he does eat are two very different things. Freeney's body does better with tomatoes than with lettuce, and prefers pork to chicken. But the defensive end is stricter than that.

For example, Freeney ate nothing but beef and pinto beans from Wednesday morning until the Sunday afternoon kickoff against the Jets. He knows exactly what weight he wants to be -- 262 pounds against a passing team, and 267 against a running team -- and he won't let anything stand in his way of achieving that weight. Even if he goes out to a restaurant for dinner, Jenkins wrote, "he brings his ingredients with him and instructs the chef on how he wants it prepared -- no oil, no pepper, no garlic, no garnish, no powder and certainly no pan spray." Even snacking on a sprig of parsley makes him feel guilty.

Before you start feeling too sorry for him, though, know this: Freeney does allow two cheat days, during which he can gain up to five pounds (which, of course, he loses by Thursday).

His teammates call him a lab rat because so many of the things he relies on to stay at the top of his game have yet to be scientifically proven. But, looking at his stats, it's clear that something is working for him.

Do you think this extreme type of diet is dangerous, or just part of the job for a professional athlete?

Freeney is far from the only big name with questionable diet and exercise habits. Madonna recently defended her gym habits to the media.

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]]>blood testcoltsdefensive enddietdwight freeneyfootbalsari mellmansari mellmans dietary progressionsuper bowlSuperBowlKristen SeymourFri, 05 Feb 2010 15:00:00 EST