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/How Often Should I Switch Up My Exercise Routine?http://www.thatsfit.com/2010/06/30/how-often-should-i-switch-up-my-exercise-routine/http://www.thatsfit.com/2010/06/30/how-often-should-i-switch-up-my-exercise-routine/http://www.thatsfit.com/2010/06/30/how-often-should-i-switch-up-my-exercise-routine/#commentsFiled under: ,

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"I know I need to switch up my workouts to continue to see results. How often should I change my routine?"

I usually see two major scenarios when it comes to people changing their exercise programs. On one hand, you have individuals who rarely change their programs at all. They go into the gym and repeat the same routine (i.e., same exercises, same reps, same equipment for the same amount of time). These people often look the same after months of training.

Then, there is the other group. These trainees change their training programs way too often; for some, almost every workout. Ironically, some of these people are actually under the guidance of a trainer. Anyway, inevitably, I'll run into one of these people at a dinner party or some event and they'll find out that I own a gym and I'm a trainer, and they'll start to tell me all about their training routine. The conversation usually goes something like this:

"I love working out and I see my trainer three, four or sometimes even five times per week. He or she is so amazing. Every time I go to the gym, we always do something different."

Now, you have to understand, at this point in my career, I've had this conversation a thousand different times. So basically, I've come up with this analogy to see if I can get them thinking as to why this might not be such a great idea.

"Interesting ... and, what if I was to say to you that every time I see you I am going to try and teach you a different foreign language. (They usually look at me like I'm nuts, but I continue on.) Do you think that you will ever be able to understand, speak or fully master any of the languages that I'm trying to teach you?"

They usually give me a very puzzled look. So, then, I explain to them that when you are training, you are not just training the cardiovascular system and the muscular system, but you are also training (i.e. programming) the nervous system. The nervous system is what actually sends the messages to the muscular system to perform a particular movement pattern. It's also what helps you refine various movement patterns and allows you to get stronger and have more control when performing these patterns.

According to my conversations with world-class strength coach, Charles Poliquin, unless you are an elite level athlete, you do not need to change the training program as frequently as many people do. Charles has successfully worked with more elite athletes from just about every major sport than any other coach that I know.

Elite athletes should change their program about every six workouts. So, you should ask yourself this question: Are you an elite-level athlete? On average, for the vast majority of people, especially at the intermediate/advanced level, I would change the training program every three to four weeks (i.e., three weeks for the advanced and four weeks for the intermediate individuals). Beginners can stay on a program even longer -- sometimes up to six weeks.

If you are someone who feels like you need some variety, purely from an attention perspective, than having an "A" program and "B" program is a great way to add a little variety into your strength training workouts, but still giving your body the opportunity to get the most out of each exercise. In this situation, you would perform the "A" program on Monday and Friday and the "B" program on Wednesday of week one. Then, during week two, you would switch the "B" program to Monday and Friday and the "A" program to Wednesday, and so on.

Depending on your level of training, after four to six weeks you could change both programs. In addition, another way to manipulate your training program over the course of three to six weeks without actually changing the exercises would be by changing some of the other variables, such as the sequence (i.e., the order in which you perform your selected exercises), the number of sets and reps, the tempo (i.e., the time it takes to complete one repetition) and the rest periods between sets and/or exercises. By changing any of these variables, you are actually changing the program without necessarily changing the exercises themselves.

Find out what to do for exercise if you can't run or walk.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>exercisejoe-dowdellroutinestrength trainingworkoutJoe DowdellWed, 30 Jun 2010 13:00:00 ESTWhat Can I Do for Exercise If I Can't Walk or Run?http://www.thatsfit.com/2010/06/16/what-can-i-do-for-exercise-if-i-cant-walk-or-run/http://www.thatsfit.com/2010/06/16/what-can-i-do-for-exercise-if-i-cant-walk-or-run/http://www.thatsfit.com/2010/06/16/what-can-i-do-for-exercise-if-i-cant-walk-or-run/#commentsFiled under: ,

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Recently I have received many questions about alternative workouts -- from an active runner recovering from an ankle injury to readers with chronic back problems. Whether you have a recent injury or have a condition, such as osteoarthritis or gout, which takes away walking and running as one of your choices for basic exercise -- one of your best options is a pool workout.

Water workouts can be fun and effective. These types of workouts are being used by athletes, rehabilitation patients, overweight individuals and even children as either a primary method of training or as a supplement to their other training. Of course, depending on your injury or condition you should check with your doctor to ensure that a pool workout will be safe.

Water has a therapeutic effect on both the body and mind. It provides both buoyancy, which allows for an unloading of body weight, as well as resistance, which allows for training with minimal impact on the body. According to the Aquatic Exercise Association, there are several popular exercise formats that have been developed and adapted specifically for use in the pool, which include:

1. Yoga
2. Deep Water Running
3. Sports Specific Training
4. Plyometrics
5. Boot Camp Classes

So, what are some of the benefits of exercising in water?

1. It burns calories. A strenuous water workout can burn several hundred calories, which can help facilitate fat loss.

2. It's easy on the joints. Like I stated above, water makes your body buoyant so the impact on your joints is significantly lessened than land based training.

3. It helps alleviate back pain and strengthens the core. Water workouts can provide little to no impact, which reduces stress on the spine. In addition, deep water training can be very effective strengthening the core, which will ultimately improve your back health and promote better posture.

4. It can provide full body conditioning. When exercising in water, you are constantly encountering a resistance that provides a constant challenge to your body's muscles.

5. It can be a great method of cross training. Many injuries often develop due to a repetitive motion in the same movement pattern. Therefore, by incorporating water workouts, you can change things up and challenge your body in different ways while minimizing the stress on your joints. For instance, many marathon runners would greatly benefit from some deep water jogging/running as it would challenge their muscles in a very different way than when they normally run. Plus, it will also give their bodies a break from the typically pounding on the pavement that they regularly endure.

6. It has a therapeutic effect, especially if you are doing a recovery workout. By performing a 10 to 20 minute light intensity workout, especially the day after a heavy training session, you can help facilitate your recovery from your previous training session. For recovery work, things such as walking, jogging, treading water, basic swimming strokes and/or stretching are some of your best choices.

So, whether you're looking for a new training regimen to change up your existing routine or if you are looking for a way to exercise because traditional methods are not possible due to physical limitations, try incorporating water workouts. They are a great way to get in shape and they are fun!

While water workouts may be one of the best ways to get back on track with sore knees, find out more moves that may help.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>core strengthjoe-dowdellpoolrecovery workoutresistanceswimtheraputicwater workoutJoe DowdellWed, 16 Jun 2010 13:00:00 ESTHow Can I Get Rid of My Muffin Top?http://www.thatsfit.com/2010/06/02/how-can-i-get-rid-of-my-muffin-top/http://www.thatsfit.com/2010/06/02/how-can-i-get-rid-of-my-muffin-top/http://www.thatsfit.com/2010/06/02/how-can-i-get-rid-of-my-muffin-top/#commentsFiled under: ,

Without sounding like a broken record, there is no magic bullet for men or women when it comes to achieving a lean, healthy body. The scientific literature and my experience shows that a combination of total body resistance training, high intensity interval training, proper nutritional intake and sound recovery strategies (which in my book, "Ultimate You," we've dedicated an entire chapter to) are the keys to long term success.

Forget all the fads and gimmicks; they don't work in the long run. In fact, a lot of them actually do more long-term damage to your body, both metabolically and structurally, than benefit it.

Beyond this, there are a couple of issues that can cause the dreaded muffin top. One of them is poor posture. As a result of being part of a society that sits in front of computers for eight to ten hours a day, our hip flexors and sometimes the rectus femoris (i.e. a quad muscle that crosses both the hip and knee joints) can become tight.

The result is anterior pelvic tilt with a corresponding increase in lumbar lorsdosis (i.e. increased arch), which often leads to a more pronounced lower abdomen. In addition, from sitting for all of these hours, our glutes are often not engaged as effectively as they should be and therefore lose their tone, which can lead to a bit of a pancake butt as well. So, we will address this issue too.

thomas testWilhelmina Models

First of all, a quick way to check to see if your hip flexors and/or rectus femoris are tight (i.e., short) is to perform something called the Thomas Test. Sit on the end of a table and flex one hip toward your chest while bending your knee. Grab the front of your knee with both hands; interlacing the fingers (Thomas Test start position, above image, left photo) and gently lie back on the table so that you are pulling one knee in toward your body just enough so your lower back is in contact with the table. The other leg should be allowed to fall naturally into position (Thomas Test finish position, above image, right photo).

Ideally, the thigh will be in contact with the table and the lower leg will be perpendicular to the thigh (see above image on right). The main tightness

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issues in this test and for this post will show up in the following ways:

a)Thigh will be elevated off of the table (Thomas Test positive shortness in hip flexor, top image).

b)Thigh is flat on table, but lower leg is extended (Thomas Test positive shortness in rectus femoris, middle image).

c)Thigh is elevated and lower leg is extended (Thomas Test positive shortness in hip flexors and rectus femoris, bottom image).

The solution is to create more range of motion in the hip flexor, and the rectus femoris and strengthen the glutes and core.


For the flexibility part, try using the Half Kneeling Hip Flexor Stretch and/or the Standing Quad Stretch if you had tightness in the rectus femoris as well as the hip flexor. For the Standing Quad Stretch, stand in front of a wall or some other vertical support. Place your left hand on the wall, and grab your right foot with your right hand and gently pull your heel toward your butt. (Standing Quad Stretch, below) Make sure you maintain a tall spine. Hold the stretch for 10 seconds and repeat two more times. To increase the stretch, you can slowly push your hips forward. Repeat on the other side.

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As for the strengthening of the glutes and core, try adding these two moves into your routine:

1. Supine Glute Bridge with Mini-Band: Perform three to four sets of eight to 10 repetitions. You will take one second to rise up; hold for three to five seconds; then take two seconds to lower yourself. Repeat for the prescribed repetitions. Rest 30 seconds between sets. Wrap a mini-band around both leg just above your knees and lie on the floor so that you are facing the ceiling; your knees bent; your feet are flat on the floor and your arms are extended away from the body at about a 45-degree angle with your palms facing up. Before you actually begin, pull your toes up toward your shins so that only your heels are in contact with the floor (Supine Glute Bridge with Mini-Band, Bottom Position, below photo top move).

supine glute bridge with mini bandWilhelmina Models


Next, while pressing outward slightly against the mini-band, raise your hips so that your knees, hips and shoulders form a straight line. Pause for three to five seconds in this position and return to the start position (Supine Glute Bridge with Mini-Band, Top Position, above photo, bottom move). Make sure that you push down through your heels and squeeze your butt as you lift your hips.

2. Prone Pillar Bridge (a.k.a. Plank): Perform 3 sets of 30-second holds. If you are not capable of performing a 30-second hold, you can use several mini sets of three second, five second or

prone pillar bridgeWilhelmina Models

10-second holds in order to work up to the 30-second hold. Rest 60 seconds between sets.

Start in a push up position, but keep your forearms on the ground and rest your weight on them. Your elbows should be directly underneath your shoulders. Your body should form a straight line from your ankle to your shoulders. (Prone Pillar Bridge, Top Position, bottom image) Make sure you tighten your core; squeeze your glutes and work up to a 30-second hold in this top position.

If the Prone Pillar Bridge is too difficult, or you have other issues that would prevent you from getting into that position, you can use a 45-degree Incline Plank. (45 Degree Incline Plank, Top Position, top image). Everything is the same as the plank above except now your forearms are resting on a table or bench, allowing you to have to support less of your body weight.

Now that you ladies are standing up tall and proud, let's hear from my co-author Brooke Kalanick about why we lay down so much fat around our middles:

You've probably all heard that cortisol -- your main stress hormone -- is behind the belly bulge, but that's only part of the story. Cortisol is secreted in response to any stress: Cold, fasting, starvation, loss of blood, hemorrhage, surgery, infection, pain, inflammation, lack of sleep, emotional trauma and intense exercise. When you don't manage cortisol well, you start to store more fat around the middle and less in the extremities -- your arms and legs lean out and your midsection fat increases. You might also be achy and sore all over; don't tolerate exercise well; and notice a puffy look to your face.

But how does cortisol flab up your midsection? Despite popular notions, it is not cortisol alone that is the problem. More accurately, it is the combo of insulin and cortisol. Whenever blood sugar rises, because of what you've eaten or because you are under stress (wherein cortisol raises your blood sugar), you have a subsequent rise in insulin.

If at the end of the day you've secreted more cortisol, and subsequently more insulin, than you have lean hormones, such as testosterone, growth hormone and even progesterone to some extent, you will be in a relatively high cortisol state. The most important thing you can do to lower your cortisol levels is to manage cortisol with better diet, exercise and lifestyle choices -- particularly how you handle stress.

Do your best to keep stress in check, ask for support when needed and employ the diet suggestions below to manage cortisol, and insulin in particular, and melt away the midriff:

Control Cortisol

Eat regularly. Missing meals will increase cortisol, so eat every three to four hours to avoid adding more stress. This may just be the single best diet tip as it not only manages stress hormones, but it helps avoid overeating as well.

By all means, eat breakfast! Skipping breakfast will force you to secrete more stress hormones to get your blood sugar up -- after all you've been fasting for at least eight hours.

Get enough sleep. You've probably noticed when you're exhausted the donuts seem to call your name. High cortisol will increase your cravings for fatty and sugary foods -- making it a battle of wills to stay on track.

Work harder, not longer. Avoid too much moderate intensity, long duration exercise like jogging. Higher intensity, shorter bursts of exercise like intense weight training or sprint style cardio are stressful for sure -- but cortisol in this situation actually sparks more fat burning by triggering lean hormones like growth hormone and testosterone. Bring stress hormones right back down after these tough workouts with a Recovery Shake (more on this in "Ultimate You") of 30g whey protein, half cup berries and one teaspoon of honey made with ice and water.

Booze is no good for the belly. More than empty calories, alcohol turns fat storing into high gear by lowering testosterone. It also causes blood sugar swings. One reason you may find you wake in the middle of the night or have otherwise restless sleep after drinking alcohol: Your blood sugar dips and you secrete stress hormones to get it back up and those stress hormones, which wake you. Blood sugar swings will cause more stress and thus more cortisol, adding to belly fat. Ideally one to two drinks once or twice a week is the max for fat loss.

Manage Insulin

Don't be fooled by headlines. One of the most common article titles of late is "Flat Belly Foods" -- which is a bit misleading. Eating more of certain super foods will do less for the muffin top than skipping the muffins. For fat loss, keep starchy carb intake between one-third to a half cup per meal (remember, maintenance can mean more carbs, but keep it a bit lower to lose fat quicker).

Start the day off favoring fat burning versus fat storing. Experiment with a "low insulin breakfast" of veggie fiber, protein and some healthy fat. For example a veggie omelet with a quarter cup nuts would fit the bill.

Fill up on fiber. Fiber (and high quality lean proteins) is the true flat belly food -- and we're talking veggie fiber here, not grains. Fibrous veggies will fill you up, which helps you avoid overeating, but fiber also keeps your meal from entering your blood stream too fast. This slowing down of digestion keeps you fuller longer and avoids drastic dips in blood sugar -- which again trigger cortisol and carb cravings.

Don't Forget the Sex Hormones

If your cycle is irregular, your PMS is severe, you're breaking out, or your experiencing menopausal symptoms you may have low progesterone and low testosterone -- the forgotten hormones of belly fat. Keeping cortisol and insulin in check is job one, but if you're still struggling to lose belly fat, be sure to get these hormones addressed.

As you can see, at least four major hormones are at play -- this is a great example of the hormonal symphony. Body fat in general, but particularly belly fat, reminds us that all our hormones needs to be in tune to have the body and health we're after. Unfortunately, belly fat is often the last to go ... so don't despair, keep working to get everything in balance and most of all -- don't stress over it!

Find more ways to tone your lower half with these moves to get rid of saddlebags. Our friends at Stylelist also have great tips on how to pick the perfect pair of jeans to avoid the muffin top.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>belly fatcortisoldiethoromonesjoe-dowdellmuffin topJoe DowdellWed, 02 Jun 2010 12:00:00 ESTHow Can I Slim Down My Legs?http://www.thatsfit.com/2010/05/19/how-can-i-slim-down-my-legs/http://www.thatsfit.com/2010/05/19/how-can-i-slim-down-my-legs/http://www.thatsfit.com/2010/05/19/how-can-i-slim-down-my-legs/#commentsFiled under: ,

Tom Grill, Corbis

I'm not sure how typical my problem is, but I have horrible legs. I have really buff calves, a lot of fat around my knees and strong thighs. I usually have problems finding jeans (since my thighs are wider than my hips) and I cannot wear short dresses because my fatty calves with fatty knees stick out. -- Ana

Like many women, you've got a few trouble spots -- and while it's true that it's difficult to "spot reduce" and that losing fat overall is always the key to getting the physique you're after, where you store fat does give a clue as to underlying hormonal issue that might be causing you to have a difficult time shedding that fat. When in doubt, get back to basics: Training smart and regularly in conjunction with good nutrition habits 90 percent of the time. Also, add in other critical factors: sleep well, manage your stress and drink enough water (three to four liters is usually plenty for most women).

Many women are doing most things right. This is where hormonal imbalances come into play. If you've got everything in line and are still struggling, it may be a good idea to seek out the advice of a licensed heath care practitioner that's not only skilled in functional medicine, but also who specializes in fat loss. This will help you bust through a plateau and target specific issues in a safe way. For me, education and keeping up with the latest fat loss research is the key to getting good results and keeping my clients healthy. I've found that physicians trained in functional medicine are the most up-to-date on breaking hormonal research -- and application of that research. Naturopathic doctor, fat loss specialist and co-author of my book "Ultimate You" Brooke Kalanick has a keen understanding of nutrition, biochemistry and endocrinology (the study of hormones), which made her the perfect complement to my work.

One final thing to keep in mind is just that -- your mind. Careful what you say about those legs! Don't describe them as horrible; those negative statements won't move you forward. Start to think of the lean, strong legs you are after -- then get to work on them. Here are my thoughts for your workout:

Try following the program that I developed for America Takes It Off. Before beginning the actual workout, always start with a dynamic warm up so that your body is properly prepared for the resistance training routine. Next, follow the strength training routine and cardio routine on the days in between the strength training workouts and you will be well on your way to getting leaner all over. Let me know how things work out for you. Good luck!

Find more ways to tone your lower half with these moves to get rid of saddlebags.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>fatfat calvesjoe-dowdelllegsthighswide thighsJoe DowdellWed, 19 May 2010 13:00:00 ESTHow Do I Get Rid of Saddlebags?http://www.thatsfit.com/2010/05/12/how-do-i-get-rid-of-saddlebags/http://www.thatsfit.com/2010/05/12/how-do-i-get-rid-of-saddlebags/http://www.thatsfit.com/2010/05/12/how-do-i-get-rid-of-saddlebags/#commentsFiled under: ,

saddlebagsAs I get older, I hate the saddlebags around my upper thighs. How can I get rid of them?

Many fitness professionals and group fitness instructors will tell you to do tons of side-lying leg raises (foot internally rotated, foot in a neutral position and the foot externally rotated) and fire hydrants (on your hands and knees, lifting each leg up one at a time while knees are bent at a 90-degree angle), and you'll get rid of those stubborn saddlebags.

These individuals are also the ones who build entire classes or training sessions around the premise that spot reduction is an effective method of losing body fat. Well, this is simply not true; in fact the primary muscles that are involved in the above movement patterns (i.e., gluteus medius, gluteus minimus, tensor fascia latae) are not even close to where the actual body fat is being stored. I'll talk about effective exercise strategies for losing body fat later, but for now I've asked my esteemed co-author of our new book, "Ultimate You," Dr. Brooke Kalanick, to weigh in on the saddlebag issue since it really goes much deeper than what most people have been told.

The sex hormones -- estrogen, progesterone and testosterone -- are often overlooked when it comes to losing weight. This is surprising because even a casual glance at men's and women's bodies show a striking difference in where they store body fat. That difference in "shape" is the sex hormone effect on body fat -- particularly in the hips and thighs for women, and the belly for men.

Ladies, whether you've always had wider hips or you've started storing more fat there as you've gotten older, fat on the hips and thighs -- a.k.a. saddlebags -- means you've got imbalanced sex hormones. More specifically you are estrogen dominant. Estrogen dominance happens when a woman's estrogen is at least relatively high and her progesterone is at least relatively low. (Keep in mind relative hormonal imbalances are not easily seen on a standard blood test).

Estrogen is the female sex hormone that gives ladies smooth skin and curvy hips -- when out of balance, it can wreak havoc on your health and your figure. Dreaded saddlebags aside, remember, no hormone is all good or all bad. After all, estrogen gives women soft skin, a healthy heart, strong bones and of course it plays a role in regulating the menstrual cycle and thus fertility. It's when the scales tip too much in favor of estrogen that we see menstrual irregularities, worse PMS, difficult menopause, fibroids, endometriosis and expanding hips and thighs.

Wondering if you are estrogen dominant? If you answer yes to any of the questions below, it is likely that estrogen plays a role in your weight issues:

--Are you overweight?
--Do you carry body fat in your hips and thighs?
--Do you have a hypothyroid condition?
--Do you have fibroids, endometriosis or PCOS (Polycystic Ovarian Syndrome)?
--Have you taken or do you currently take birth control pills?
--Are you menopausal or perimenopausal?

We end up estrogen dominant by skewing the balance between estrogen and progesterone. This happens as a result of other hormonal imbalances, a low protein diet, being overweight and stress, as well as from medications and our modern environment that's rife with endocrine disruptors.

Stress triggers estrogen dominance through a couple of mechanisms. First, progesterone and estrogen have a delicate, easily upset balance. When we are stressed, we convert more raw materials to cortisol, your stress hormone, and less to making progesterone (this is known as the Progesterone Steal. If you've ever been under a lot of stress and missed a period or it was late, you've experienced this). Having less progesterone around to balance out estrogen leads to estrogen dominating a woman's hormonal landscape and among other things starts to pack on the padding around the hips.

Secondly, when cortisol rises due to stress, an elevation in insulin -- your fat storing hormone -- occurs as well. Both of these things increase body fat and increase your overall estrogen dominance. What's worse is body fat itself creates more estrogen -- so you can see the vicious cycle. It sounds horribly unfair, but an enzyme called aromatase, found in high concentrations on the hips and thighs of a woman (and more so in belly fat on a man), takes a woman's precious lean hormone, testosterone, and converts it into estrogen. As if this hormonal havoc wasn't enough, excess estrogen also disrupts thyroid hormones, turning down your metabolic rate.

Surprisingly, menopause can create estrogen dominance, too, which sounds odd because we know estrogen and progesterone both decline after menopause. But while estrogen may be overtly low, it can still dominate progesterone and testosterone making it particularly difficult to burn off those saddlebags.

Hormonal birth control (the pill, Depo Provera or the Mirena IUD) and synthetic hormone replacement therapy (HRT) prescribed for menopausal symptoms can cause estrogen dominance and weight gain. Not for every woman, though. Women are unique in what is their optimal estrogen/progesterone balance and some women's livers detox estrogen better than others, so they will tolerate hormonal medications better. If you take these medications with no issue, then you probably detox estrogen pretty well. However, if you are like many woman and gained weight from the pill or other hormonal medication, or you had a lot of side effects (mood swings, water retention, breast swelling) then you probably don't detox estrogen well and your physique will benefit from avoiding these types of medications. Of course, do not stop any medications without the supervision of your doctor.

Another issue is endocrine disruptors. These compounds occur naturally or are man-made chemicals found in our air, water and food -- everything from plastic water bottles and shampoo to pesticides on fruits and veggies contain estrogen disruptors. They block the effects of hormones that balance estrogen's effects, causing estrogen to dominate a woman's hormonal landscape. For example, endocrine disruptors can lower the effects of progesterone and testosterone by blocking their production and they can also act as strong estrogens themselves -- and your daily life is teeming with them!

Don't get overwhelmed trying to completely rid your life of excess estrogens -- you don't have to do it all, but do as much as you can. Removal of even one source of endocrine disruptors will benefit your health and your physique. Here are some big ways to avoid excess estrogens:

--Eat organic fruits and veggies whenever possible to avoid estrogenic pesticides.
--Pay more for proteins. Low-quality proteins are full of estrogens, so pay a little more for higher quality protein choices such as grass fed beef or bison, free range chicken and hormone free dairy.
--Switch to paraben and phthalate-free cosmetics, body products and deodorants, such as Weleda brand skin care, body care and deodorants.
--Use only natural cleaning products such as Method, Mrs. Meyers Clean Day or Seventh Generation. *If you use plastic containers to store food, never microwave them. Opt for glass as much as possible and always for microwaving as plastics leach estrogenic chemicals.
--Avoid soft plastic water bottles whenever you can by using glass at home or office and getting a stainless steel water bottle for travel, such as Sigg or Klean Kanteen.

Supporting your liver's ability to detox estrogen can also make a big difference and this is one place where supplements can be extremely helpful. Here are a few suggestions:

--Zinc: 15 mg to 30 mg daily (zinc decreases aromatization of testosterone to estrogen)
*Use caution with long term zinc supplementation over 30mg per day as it can cause deficiencies in other minerals.
--Resveratrol: 400 mg 1 to 3 times daily (the antioxidant in red wine)
--Curcumin: 800 mg 1 to 3 times daily (the antioxidant in turmeric, especially good if you also have insulin resistance.
--Grapeseed Extract: 200 mg 1 to 3 times daily
*Use caution with Resveratrol, Curcumin and Grapeseed supplements if you have an autoimmune condition such as Hashimotos' Hypothyroidism as it can trigger autoimmune attack.
--Vitamin B6: up to 200 mg per day (B6 aids in estrogen detoxification)

If you are estrogen dominant and drink alcohol regularly, you may have a particularly difficult time shedding saddlebags. Alcohol, along with its added calories, turns up estrogen synthesis and, because it can cause swings in blood sugar, it can aggravate insulin leading to more fat storage.

Fruits and vegetables, particularly raw or steamed cruciferous veggies such as broccoli, brussel sprouts, cabbage, kale and watercress are excellent estrogen modulators so eat these in liberal amounts daily.

The suggestions above can make a tremendous difference in your ability to shed the fat from the hips; however once you've become estrogen dominant, fat loss does become more difficult. In addition to Joe's exercise suggestions below, the more walking you can do the better.

Walking at a low intensity level as much as you can throughout the day will aid your fat loss tremendously. Increasing your walking overall is helpful, but even more helpful is walking on an empty stomach for 45 to 60 minutes first thing in the morning. This not only will yield great fat loss results, it's a nice time to take for yourself, listen to an audio book or catch up with a friend. If you can find the time, it's worth it!

Now that Brooke has enlightened you with the underlying mechanisms that cause saddlebags, I'll briefly touch upon the exercise component. Like I stated in many of my previous posts, the best solution for decreasing body fat while either maintaining or increasing lean muscles mass is through a combination of total body resistance training, interval training and proper nutritional strategies.

If you're overweight, check out last week's Your Personal Trainer column for ideas on how to start an at-home workout.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>butt exercisesButtExercisesestrogenfathipsjoe-dowdellsaddlebagsthighsJoe DowdellWed, 12 May 2010 13:00:00 ESTJoe Dowdell: Dynamic Warm Uphttp://www.thatsfit.com/2010/05/06/joe-dowdell-dynamic-warm-up/http://www.thatsfit.com/2010/05/06/joe-dowdell-dynamic-warm-up/http://www.thatsfit.com/2010/05/06/joe-dowdell-dynamic-warm-up/#commentsFiled under: ,


1) Side-Lying 90-90 Thoracic Rotation Stretch: One set, five reps per side, side lying 90-90 thoracic rotation stretchrest 10 seconds after completing both sides.

Lie on your right side with your hips and knees bent at a 90-degree angle. Your arms should be extended directly in front of you at shoulder level with your palms together (right side photo, top, start position).

While keeping your right arm and lower body in the same position, slowly rotate your left arm and torso to the left until your left hand touches the floor -- or as close as you can get (right side photo, bottom, finish position). Hold for about 2 seconds and then return your right arm to the start position. Repeat for the prescribed number of repetitions, then roll over and do the same number of reps on the other side. If you can't touch the floor at first, try to get closer with each repetition, but make sure you maintain the correct position throughout the movement.





2) Side-Lying Leg Raise: One set, five reps per side, rest 10 seconds after completing both sides.

Lie on your right side with your legs straight and left leg is on top of your right leg. Place your right arm under your head and your left arm can be placed in front of your body in order to brace yourself. Your body should form a straight line from head to ankle (below photo, top image, start position). While keeping both of your legs straight, raise your left leg as high as you can while keeping your body in a straight line. (below photo, bottom image). Pause momentarily and return to the start position. Repeat for the prescribed number of repetitions, then switch sides and repeat.
side lying leg raise


3) Half Kneeling Hip Flexor Stretch: One set, five reps per side, rest 10 seconds after completing both sides. half kneeling hip flexor stretch

Place a towel or pad under your left knee. Your right leg should be directly in front of your body with your knee bent to 90 degrees and your foot flat on the floor (right side photo, top, start position).

While keeping your chest up and torso vertical, gently brace the core and tighten your left glute. Slowly drive your hips forward until you feel a mild stretch in the front of your left hip. Continue to tighten that left glute. Hold for two seconds (right side photo, bottom, finish position) and then return to the starting position. Make sure you keep the core tight and your glutes contracted in order to get a nice stretch. Do not extend with your lower back and try to go a little further with each repetition. Perform the prescribed number of repetitions on the right side, then switch sides and repeat.





4) Wall Slides: One set, 10 reps, rest 10 seconds.

Lean your head, upper back and butt against a wall. Your feet should be about 10 to 12 inches away from the wall and parallel to each other. Your arms should be positioned against the wall with the elbows bent to form a 90-degree angle and the upper arms should be at shoulder height (below photo, far left image, start position).

While keeping your hands, wrists and elbows pressed firmly against the wall, slide your elbows down and in toward your sides as far as you can go and hold for one second. Make sure you squeeze your shoulder blades together (below photo, middle image). Next, slowly slide your arms back up the wall as high as you can go while keeping your hands, arms, head, upper back and butt from losing contact with the wall (below photo, far right image). Lower your arms and repeat for the prescribed number of repetitions.
wall slides

Note: If any of these parts lose contact with the wall during the movement, stop; lower your arms back to the bottom position and only go back up to that point for the remainder of the repetitions.

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]]>90-90 thoracic rotationhalf kneel hip flexorjoe-dowdellside-lying leg raisewall slideswarm-upJoe DowdellThu, 06 May 2010 14:00:00 ESTHow Do I Start an At-Home Workout if I'm Obese?http://www.thatsfit.com/2010/05/06/how-do-i-start-an-at-home-workout-if-im-obese/http://www.thatsfit.com/2010/05/06/how-do-i-start-an-at-home-workout-if-im-obese/http://www.thatsfit.com/2010/05/06/how-do-i-start-an-at-home-workout-if-im-obese/#commentsFiled under: ,

I am a 67-year-old woman who wants to begin an exercise regimen. I used to work out in a gym and loved it. My doctor has acknowledged my desire to get fit through exercise and given me the green light. I will join a gym or use free weights at home. I also have a Total Gym if you feel I should use that. I would really like to start at home since I am obese. -- Judie Burrell

Judie, first of all, I think it's great that you are ready to get back into working out. Since you're already on a nutritional plan, let's focus on what you can be doing to help ensure that you are maintaining your lean muscle while continuing to work toward your goal of dropping pounds and, in particular, body fat.

Let's get you started on a strength-training routine and a walking plan. For the first two weeks, I just want you to perform the strength routine two times per week (i.e., Tuesday and Thursday) and you can perform the walking routine, three times per week (i.e., Monday, Wednesday and Friday). In addition, I want you to only perform two sets of each exercise during weeks one and two.

During week three, I want you to add a third set of each exercise, but you will still only perform the routine twice during the week. In weeks four to six, I want you to continue to perform three sets of each exercise, but now I want you to perform the routine three days a week (i.e., Monday, Wednesday and Friday) and you'll switch your walking routine to three days a week as well, but make sure it is on days when you're not doing the strength routine.

Before starting your actual strength training workout, you should perform a five minute general warm up, such as some light cycling or walking followed by my dynamic warm up exercises.

Strength Training Workout:
Perform one set of exercise A1; rest 60 seconds; perform one set of exercise A2; rest 60 seconds and repeat the process until you perform the prescribed number of sets for both exercises. Then, you will move on to the next pairing (B1 and B2) and repeat the same process.

A1) Swiss Ball Wall Squat: Two to three sets, up to 15 reps, 60 seconds rest.

Place a Swiss Ball behind you so that the widest part of the ball is resting in the arch of your lower back. The ball should be pinned between you and the wall. Your feet should be positioned about shoulder width apart, approximately parallel to each other (or slightly turned out) and about two feet in front of your body. Your knees should be slightly bent (below photo, left image).

While keeping your back in contact with the ball, take two seconds to lower yourself until your thighs are parallel or slightly below to the floor (below photo, right side image, bottom position). Hold for one second and then take one second to return to the top position. Repeat for the prescribed amount of reps.

A2) Standing Chest Press with Resistance Tubing: Two to three sets, up to 15 reps, 60 seconds rest.

Wrap the resistance tubing around a sturdy shoulder-height object such as a bedpost or stair railing. Grasp the tubing with your palms facing forward. Assume a split stance with your left foot forward (below photo, left image, start position).

Slightly tighten your core and take one second to press your hands forward until your arms are fully extended in front of you. Keep your arms straight and parallel to the floor. (below photo, right side, finish position) Take three seconds to return to the start position. Repeat to complete the set.
standing chest press
Note: Focus on squeezing your chest muscles as you bring your arms forward.

B1) Supine Glute Bridge with Mini Band: Two to three sets, up to 15 reps, 60 seconds rest.

Place a mini band around both legs just above your knees and lie on the floor so that you are facing the ceiling with your knees bent, feet flat on the floor and your arms are extended away from the body at about a 45-degree angle with your palms facing up. Make sure your feet are about hip width apart. Before you actually begin pull your toes up so that only your heels are in contact with the floor (below photo, top image).

Next, squeeze your glutes and take one second to raise your hips so that your knees, hips and shoulders form a straight line. Pause for two to three seconds in this position and take two seconds to return to the start position (below photo, bottom image). Make sure that you push down through your heels; slightly press out against the band and squeeze your butt as you lift your hips. Repeat for the prescribed amount of reps.


B2) Reverse Grip Lat Pulldown with Resistance Tubing (or Total Gym Pull Ups): Two to three sets, 10-12 reps, 60 seconds rest.

Loop one end of the resistance tubing around a stationary object or over the top of a door and close it tight. Tug a few times to ensure that the tubing is securely fastened. Assume a half kneeling position so that your forward knee makes a 90-degree angle and your rear knee is resting on a towel or pad. Grasp the handles with your palms and arms facing the ceiling. Lean back slightly and extend your arms in front of you, above shoulder height and possibly above your head, depending on how high you've secured the tubing (below photo, left image, top position).

Bend your elbows and take one second to pull them back alongside your body, so that your elbows end up behind your torso. Make sure you pull your shoulder blades down and together. Pause for one second (below photo, right image, bottom position). Make sure you keep your wrists locked so that your forearm and the back of your hand form a straight line. Take two seconds to return to the start position. Repeat for the prescribed number of repetitions.


C1) Prone Pillar Bridge-Kneeling: Two to three sets, up to 15 reps, 60 seconds rest.

Begin by getting into a modified push up position, except you will bend your elbows; align them under your shoulders and rest your weight on your forearms. You want to make sure that your knees, hips and shoulders are in a straight line. Next, brace (i.e., tighten your midsection as if someone was going to punch you) all of the muscles of your core and hold this position for up to two to three seconds, while continuing to breathe, for the duration of the repetition (below photo, top image). Take one second to lower your hips and abdomen to the floor (below photo, bottom image) and relax for a second or two and then take one second to raise back up. Repeat for up to 15 repetitions.

C2) Seated Row with Resistance Tubing: Two to three sets, up to 15 reps, 60 seconds rest.

Attach the tubing to a secure object, such as a doorknob. Give a few tugs to make sure the tubing is securely fastened. Grasp the handles with your arms extended (below photo, left image, start position). Begin by tightening your core and then take one second to pull back on the handles until your elbows are just past a 90-degree angle. Make sure you fully squeeze your shoulder blades together (below photo, right image, finish position). Hold for one second before taking two seconds to return to the start position. Your wrists should remain straight and your arms parallel to the floor throughout the entire movement. Repeat for the prescribed number of repetitions.

Walking Routine (Treadmill or Outside):

During Weeks 1 to 2: Total Time, 21 to 30 minutes

Warm Up: 3 to 5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).
Work Set: 15 to 20 minutes at 3.5 mph or a comfortable pace (RPE 3).
Cool Down: 3 to 5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).

During Weeks 3 to 4: 21 to 30 minutes

Warm Up: 3 to 5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).
Work Set: 15 to 20 minutes at 4.0 mph or if outside, use a comfortable pace (RPE 4).
Cool Down: 3 to 5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).

During Weeks 5 to 6:

Warm Up: 3 to 5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).
Work Set: 2 minutes at 3.5 mph, but increase the incline to level 2 or 3 (if outside, speed up your walk to a very brisk pace) (RPE 4-5).
Recovery Set: 2 minutes at 3.5 mph with no incline (or if outside, use a comfortable pace (RPE 3).
Repeat this process 5 more times.
Cool Down: 3-5 minutes at 3 to 3.5 mph or if outside, use a very comfortable pace (RPE 2).

Rate of Perceived Exertion Guide:

RPE 1: Extremely easy, breathing is very relaxed.
RPE 2: Very easy, you can carry on a conversation easily.
RPE 3: Easy, can carry on a conversation but it's somewhat labored.
RPE 4: Moderate, talking becomes difficult.
RPE 5: Somewhat hard, breathing becomes heavy.
RPE 6: Moderately hard, you're taking deep breaths and conversation is very difficult.
RPE 7: Hard, forceful inhalation/expiration.
RPE 8: Very hard, labored breathing and you cannot talk.
RPE 9: Very, very hard, breathing is extremely labored.
RPE 10: Extremely hard, you're gasping for air.

As part of your exercise routine, discover additional ways to get leaner legs.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>at-homeexercisejoe-dowdellobeseworkout routineJoe DowdellThu, 06 May 2010 14:00:00 ESTHow Can I Get Leaner Legs?http://www.thatsfit.com/2010/04/28/how-can-i-reduce-the-size-of-my-calves-and-thighs/http://www.thatsfit.com/2010/04/28/how-can-i-reduce-the-size-of-my-calves-and-thighs/http://www.thatsfit.com/2010/04/28/how-can-i-reduce-the-size-of-my-calves-and-thighs/#commentsFiled under: ,

woman measuring thighI am trying to reduce the size of my calves and thighs. What types of exercises should I be doing? In addition, what settings should I have on the elliptical machine and stationary bike? --Carol, New York City, N.Y.

Based on the information that you have supplied, my first suggestion is see if you can find a fitness or health professional in your area that has been certified in the area of BioSignature Modulation. This method was developed by world renowned strength coach, Charles Poliquin. Basically, a BioSig practitioner can perform a 12-site skinfold reading of your body, and based on these results, can develop a customized strategy for helping you achieve your body composition goals. If this is not an option, I would suggest that you do the following:

1. Buy an inexpensive skinfold caliper.

2. Follow the instructions and take your measurements, which will give you an estimate of your body fat levels.

3. In addition, you should also take your circumference measurements.

4. I would like for you to also take a left and right side circumference measurement where appropriate (i.e., calves, thighs, arms).

5. Make sure you record the date and the results of all of the readings for future reference.

As for decreasing the size of your calves and thighs, if you're dealing with excess body fat in both areas, the best approach is going to be the implementation of an overall plan that includes a combination of total body resistance training, high intensity interval training and proper nutritional strategies.

It is important to realize that, in general, there is no way to reduce body fat from just one area of the body, so it may take some time to reduce your troublesome areas. That being said, there is a lot of research in the world of functional medicine that shows that where you store your body fat can be an indication that certain hormones in your body are working less than optimally.

As a naturopathic doctor and fat loss specialist, my co-author Brooke Kalanick, likes to say, no single hormone is the villain and they shouldn't be viewed in pure isolation. Rather, the key is to make sure that they are all working optimally and in balance with each other. In your case, the excess body fat storage in your thighs may be indicative of an estrogen dominance issue (we discuss this in detail on page 56 to 58 of our book, "Ultimate You").

Finally, as far as the elliptical machine goes for a cardiovascular activity for fat loss, it would rank very low on my list. If and when my clients use one, it is because I'm having them perform a low intensity aerobic flush workout (i.e., a recovery session). For fat loss, I'll utilize many different apparatuses and techniques with my clients, but as far as the traditional methods go, I prefer the following and I've listed them in my preferred order below:

1. Running intervals outside (provided you are in good enough shape to do so).
2. Running intervals indoors on a treadmill (provided you are in good enough shape to do so).
3. Rowing intervals (provided you have mastered the correct rowing technique).
4. Versa-Climber intervals or Jacob's Ladder intervals.
6. Stationary bike intervals (great way to introduce beginners to intervals).
7. Incline treadmill walking (great way to introduce beginners to intervals).

Good luck with everything and let me know how your training progresses.

Need more motivation? Find out how to begin your own exercise routine.


Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>calvescircumferencefat levelsinterval trainjoe-dowdelllegresistence trainthighJoe DowdellWed, 28 Apr 2010 13:00:00 ESTHow Do I Begin an Exercise Routine?http://www.thatsfit.com/2010/04/21/how-do-i-begin-an-exercise-routine/http://www.thatsfit.com/2010/04/21/how-do-i-begin-an-exercise-routine/http://www.thatsfit.com/2010/04/21/how-do-i-begin-an-exercise-routine/#commentsFiled under: ,

I've never really exercised and I want to be more fit, but I don't know what to do or how to start! I'm 18-years-old, weigh about 130 pounds and I'm 5'4." I have access to very limited space -- I really need an exercise routine that's short and efficient. I don't know what to do. Please help me! -- Courtney, Portland, Ore.

That's great that you're looking to get in shape, even with limited space and time. It is definitely possible!

When it comes to training efficiency, circuit training is definitely the way to go. With circuit training, you perform one set of the first exercise and rest for the predetermined amount of time; you'll then move onto the next exercise, and so on, until you've completed one set of each of the exercises in the circuit. Then, you'll rest for the prescribed amount of time -- in this case, two minutes -- and repeat the entire circuit two more times for a total of three times. Below is a total body strength training routine that you can perform for the next four weeks. The routine should be completed three times per week on non-consecutive days (i.e., Mondays, Wednesdays and Fridays).

Over the course of the four weeks, try to reduce the rest period after each exercise in the circuit by five seconds. So, in week two, you will only rest 25 seconds after each exercise. In week three you'll rest 20 seconds and finally, in week four, rest for only 15 seconds. At the end of four weeks, you will have done more work in a shorter amount of time, thus increasing the density of the workouts and improving what I refer to as your "Training Economy."

1) Dumbbell Goblet Squat (3 sets, 10-12 reps, 30 seconds rest)goblet squat
Stand with your feet slightly wider than shoulder width. Hold a dumbbell in a vertical position with both hands grasping the dumbbell head and place it close to your chest. Your elbows should be pointing down toward the floor (left-hand photo, top position). While keeping your shoulders back and your chest up, take three seconds to lower yourself as deep as you can while keeping a slight curve in your lumbar spine (right-hand photo, bottom position). Your elbows should pass just inside of your knees. Pause, and take one second to push yourself back to the start position. Repeat for the prescribed number of repetitions.

2) Push Ups (3 sets, AMRAP, 30 seconds rest)
Take two seconds to lower yourself, pause momentarily in the bottom position, then take one second to raise yourself back up to the top position. Repeat for the prescribed number of repetitions (AMRAP means "As Many Reps As Possible" with perfect form). Note: You can use also use a modified push up position if necessary.

3) Dumbbell Straight Leg Deadlift (3 sets, 10-12 reps, 30 seconds rest)
Take two seconds to lower into the bottom position, pause for one second and then take one second to return to the top position. Repeat for the prescribed number of repetitions.

4) Single Arm Dumbbell Rows (3 sets, 10-12 reps/side, 30 seconds rest)
Take one second to raise the dumbbell up, hold for one second, then take two seconds to lower the dumbbell. Repeat for the prescribed number of repetitions.

5) Hammer Curl to Press (3 sets, 10-12 reps, 30 seconds rest)
Stand with your feet about hip-width apart. Hold a pair of dumbbells at arm's length next to your sides so your palms are facing each other (below photo, lefthand image, bottom position). While keeping your upper arms stationary, curl the dumbbells to shoulder height (middle photo, mid position). Press the dumbbells overhead so that your arms are fully extended and they are directly in line with your shoulders. (righthand photo, top position). It should take two seconds to go from the bottom to the top position and two seconds to return to the bottom position. Repeat for the prescribed number of repetitions.

6) Side Plank (3 sets, AMRAP, 120 seconds rest after completing both sides)
Lie on your left side with your legs stacked on top of each other and your elbow positioned directly under your shoulder joint. (below photo, top image, bottom position). Begin by tightening your core and contracting your glutes. Press down into your forearm and raise your hips until your body forms a straight line from feet to head (bottom photo, top position). Ideally, you will hold for 30 seconds in this top position, but you may need to perform several reps of brief holds (i.e., 5-10 seconds) at first. Once you've done 30 seconds of work on one side, switch sides and finish the set. Do as many briefer reps as needed in order to hold one side for 30 seconds total.
side plank

As far as cardio goes, I would suggest that you read my post on interval training as it is definitely your best bet for both time efficiency and fat loss. Perform the prescribed interval training routine two to three times per week on the days in between your strength training workouts.

If you're looking to lose weight, find out whether focusing on cardio is best.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>cardiocircuit trainingdumbbell goblet squatdumbbell straight leg deadliftexercisehammer curl to pressjoe-dowdellpush upsside planksingle arm dumbbell rowtotal body workoutworkoutJoe DowdellWed, 21 Apr 2010 15:00:00 ESTHow Can I Get Back on Track with Sore Knees?http://www.thatsfit.com/2010/04/14/how-can-i-get-back-on-track-with-sore-knees/http://www.thatsfit.com/2010/04/14/how-can-i-get-back-on-track-with-sore-knees/http://www.thatsfit.com/2010/04/14/how-can-i-get-back-on-track-with-sore-knees/#commentsFiled under: ,

marathon runnersI ran Boston in 1991 and New York in 2000. In the years since New York, I have slowed down, the knees get sore, etc. I have decided to find out if I still "have it" for one more marathon. Could you offer a few tips to get my 55-year-old old body started on the right track? --Kevin Kelly, Foxboro, Mass.

The first thing, I would suggest is to go see an orthopedic, who is a knee specialist, and find out exactly what is wrong with your knees. Best case scenario, you may just need to start on a strength training program that focuses on building strength and stability in the muscles of your core, hips and lower extremities.

I once attended a lecture, given by Greg Roskoff, the founder of Muscle Activation Techniques, and he made a statement that always stuck in my head: Pain is usually an indicator of weakness! So, if any of the above muscles are weak and not functioning properly, you will more than likely experience pain somewhere else (in your case, the knees) in the kinetic chain as a result of this dysfunction, which for example could be in the hip or ankle joint. The term "kinetic chain" simply means that all of the muscles in the body are interconnected. In other words, the muscles of the ankle will affect those of the knee; the muscles of the knee will affect those of the hip and so on.

Worse case scenario, it may be a more serious issue, like bilateral degeneration of both knee joints, and in that case going out and starting on a marathon training program is probably not a very good idea. Marathon training is very hard on the body, even when someone is already in good shape so if you are already having joint issues, I would find out what you are dealing with first before you chance injuring yourself even more.

However, if you do get clearance from your doctor to train for a marathon, it's important to strengthen your core while building your endurance for the 26.2 miles. Here are some of my favorite core moves for long-distance runners.

Good luck!

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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]]>greg roskoffjoe-dowdellmarathonmarathon trainingmuscle activation techniquesorthopedicrunsore kneesJoe DowdellWed, 14 Apr 2010 11:00:00 ESTShould I Focus on Cardio for Weight Loss?http://www.thatsfit.com/2010/04/07/should-i-focus-on-cardio-for-weight-loss/http://www.thatsfit.com/2010/04/07/should-i-focus-on-cardio-for-weight-loss/http://www.thatsfit.com/2010/04/07/should-i-focus-on-cardio-for-weight-loss/#commentsFiled under: ,

I'm on a diet plan and I am looking to lose about 40 pounds. While I am dieting, should I focus my exercise mainly on cardio, and then when I start shedding weight add dumbbells and abs, arms and thighs to the mix, or continue to do cardio and other workouts? -- Cortney, Merced, Calif.

Losing weight is interesting paradox. Most people confuse losing weight with the real objective, which is losing body fat. Just trying to lose weight can result in a loss of fat and lean muscle mass, which isn't necessarily a good thing as I will explain below. I'm going to assume that you really would like to drop a lot of body fat while trying to maintain or even slightly increase your lean muscle mass.

Weight training is extremely important for building lean muscle mass, which helps you burn more calories even at rest. The more lean muscle mass that you have, the more calories you will burn. Some researchers claim that for every additional pound of lean muscle mass that you add to your frame, you will burn an additional 35 to 50 calories per day. As for your high intensity interval training sessions, I would continue to perform them, but I would do them on the days in between weight training sessions.
One of the things that people who are trying to get lean or lose weight get overly focused on is the amount of calories that they are burning during their actual workout. Although it is important to burn calories during your workouts, it is more important to make sure that you are performing workouts that raise your metabolic rate over the course of the 24 to 48 hours following your workout, which will result in an even greater caloric expenditure.

The reason why high intensity interval training and total body metabolic resistance training workouts are so effective for decreasing body fat and increasing lean muscle mass is that they create a significant metabolic disturbance in your body. These types of workouts promote the natural production of your fat burning hormones, such as growth hormone and testosterone, while simultaneously creating an "after burn effect" on your body's physiology, which ultimately takes your body many hours to return to homeostasis (i.e. body's natural resting state).
That being said, I would definitely start performing a total body resistance training workout three times per week on non-consecutive days (i.e., Monday, Wednesday and Friday). In addition, I would continue to perform your high intensity interval training sessions on the days in between the weight training workouts (i.e., Tuesday and Thursday).
Try the following metabolic resistance training circuit: During the first week, perform the circuit two times per workout and then move to three times per workout during weeks two through four. After each circuit, you will rest up to 120 seconds and repeat. Also, during weeks two through four, you can try to decrease the rest period between each exercise during the circuit.
  1. Dumbbell Split Squat (three sets of eight to 10 reps per side, rest up to 30 seconds after completing both sides)
Hold a pair of dumbbells at arm's length so that they are at your sides with your palms facing each other. With your left foot forward, spread your feet about two to three feet apart. (Top Position -- left image, below). Take three seconds to slowly lower your body until your right knee almost touches the floor. (Bottom Position -- right image, below). Then, take one second to forcefully push down through the heel of your front foot and return to the starting position. Complete the prescribed repetitions with the left foot forward and then switch sides.
  1. Neutral Grip Chin Ups (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Grab the parallel handles of the Chin Up Bar (or use a Chin Up Assist Machine) so that your palms are facing each other. (Bottom Position -- left image). Take one second to pull your chest to the bar. Make sure you squeeze your shoulder blades down and together. (Top Position -- right image). Take three seconds to lower yourself to a full hanging position. Complete the prescribed repetitions.
  1. Swiss Ball Leg Curls (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Lie on your back and place your lower legs and feet on top of a Swiss Ball. Position your arms with the palms up and at a 45-degree angle to your torso. (Bottom Position -- top photo). Take one second to squeeze your glutes together and elevate your hips so that your body forms a straight line from shoulders to ankles. (Mid-Position -- middle photo). Immediately, pull your heels toward you while rolling the ball as close as possible to your glutes. Your knees, hips and shoulders should form a straight line. This should take one second to perform (Top Position -- bottom photo). Take two seconds to reverse the motion and return to the fully extended position. Repeat for the prescribed number of repetitions.

  1. Neutral Grip Flat Dumbbell Bench Press (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Grab a pair of dumbbells and lie on your back on a flat bench. Position the dumbbells so they are over your chest and your palms are facing each other. (Top Position -- top image). Before you begin, slightly draw your shoulder blades together and maintain that position throughout the set. Take three seconds to lower the dumbbells to the sides of your chest. (Bottom Position -- bottom image). Make sure you keep your elbows close to your sides. Take one second to press the dumbbells back up to top position and make sure you straighten your arms fully. Repeat for the prescribed number of repetitions.
  1. Seated Dumbbell Curl to Press (three sets of eight to 10 reps, rest up to 30 seconds after the set)
Sit on a bench while holding a pair of dumbbells at your sides and your palms facing forward. Keep your spine straight, chest up and shoulders down. (Bottom Position -- left image, below). Perform a dumbbell curl until the weights are at shoulder level. Then rotate your palms so that they are facing away from you and press the dumbbells over the tops of your shoulders. This lifting movement should take two seconds. (Top Position -- right image, below). Lower the weights to shoulder level and rotate your palms toward you and return to the start position. It should take two seconds to perform the lowering movement. Repeat for the prescribed number of repetitions.



  1. Cable Face Pull with External Rotation (three sets of eight to 10 reps, rest up to 30 seconds after the set.)
Attach a rope to a high pulley of a cable column and grab an end with each hand. Make sure your palms are facing each other. Take a few steps back away from the column so that your arms are fully extended and your feet are about hip width apart. (Start Position -- left image, below). Flare your elbows out, bend your elbows and take one second to pull the center of the rope toward your face. Your hands should end up in line with your ears. Make sure you squeeze your shoulder blades together and hold for one second. (Finish Position -- right image, below). Pause, than take two seconds to return to the start position. Repeat for the prescribed number of repetitions.
  1. Swiss Ball Knee Ins (3 sets of 8-10 reps, rest up to 120 seconds after the set)swiss ball knee ins
Assume a push up position, with arms completely straight, your hands slightly wider than shoulder width and your shins and tops of your feet on a Swiss Ball. Your lower back should be in a neutral position. Your body should form a straight line from head to ankles. (Start Position -- top image). Begin by tightening your core and in one second roll the ball toward you chest by pulling your knees toward your arms. (Finish Position -- bottom image). Pause for one second, and then reverse the movement by extending your legs. This extension of the legs should take two seconds. Make sure you maintain good spinal alignment throughout the movement. Repeat for the prescribed number of repetitions.




Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also Joe on Twitter.

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]]>caloriescardiodumbbell split squatexercisefat burnjoe-dowdellneutral grip chin upswiss ball knee inswiss ball leg curlweight trainingweight-lossJoe DowdellWed, 07 Apr 2010 15:00:00 ESTWhat Post-Pregnancy Regimen Will Tone Up My Tummy Fast?http://www.thatsfit.com/2010/03/31/post-pregnancy-regimen-will-tone-up-my-tummy-fast/http://www.thatsfit.com/2010/03/31/post-pregnancy-regimen-will-tone-up-my-tummy-fast/http://www.thatsfit.com/2010/03/31/post-pregnancy-regimen-will-tone-up-my-tummy-fast/#commentsFiled under: ,

This week I'm going to answer a few questions together, because I think that both are of concern to new moms everywhere!

I was once told that the elasticity in your stomach will weaken if you do not exercise within the first five years of having a child, which in turn will be harder for you to shrink your stomach back to the pre-baby size that it was, is that true? -- Crystal M.

I have 3 kids and the baby is 18 months now. I'm back to my pre-pregnancy weight but my tummy has been slow to recover. I've been taking Pilates once a week and Zumba class once a week for about a month but now I'm panicking because my sisters' wedding is fast approaching! -- Michelle - Edmonton, Canada

To address Crystal's concern, I've never heard such a thing with regard to not being able to strengthen and "lean out" your abdominals if you don't exercise within five years of having a child. First of all, a lean muscle is simply one with less fat covering it.

As for what training to do to actually get you back to a pre-baby stomach, in Michelle's case, the biggest problem is that you are doing too little to reach your goals.

Training just twice a week is not going to give you enough activity to really change your body composition. Your exercise regimen needs to be more intense and/or you need to dedicate more time to exercising if you really want to get fit. My suggestion is to start by implementing a total body resistance training program (as seen in my previous post, 'How Can I Get Rid of "Armpit Fat" in a Strapless Dress?') at least two to three times per week on non-consecutive days. The strength training sessions don't need to be very long (about 30-45 minutes of actual training is sufficient). I know it's tough when you have small children at home, but making time for yourself to be fit and strong will help you keep up with your kids and inspire their own love of fitness.

Personally, I prefer using weights (i.e., bodyweight, dumbbells, adjustable cable pulleys, weight vests, kettlebells, medicine balls, etc.) with my clients in order to increase lean muscle mass and decrease body fat. But, if you enjoy Pilates and you're incorporating exercises on the Reformer and the Cadillac into your Pilates sessions, then you can continue to use Pilates as your method of total body resistance training. However, you need to do it two or three times per week if you want to see better results.

In addition to your strength training (or Pilates) sessions, you need to add in some interval training on the days in between your resistance training sessions. If you are going to continue with taking the Zumba class, that's great, but either add in a second Zumba class per week or perform a high intensity interval training session.

Finally, in addition to adjusting your training routine, you need to make sure that you are eating well. Try to stick to diet of organic lean protein, lots of veggies, some fresh fruit and good fats.

Here are more of my favorite moves for strengthening your abs after pregnancy.

For more detailed information on the best sources of lean protein, carbohydrates and good fats, check out my upcoming book, along with Brooke Kalanick, naturopathic doctor and fat loss specialist, entitled "Ultimate You."

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]]>flat absinterval trainingjoe-dowdellpregnancy weight gainpregnancy weight lossresistance trainingJoe DowdellWed, 31 Mar 2010 12:00:00 ESTWhat Should I Eat to Put on Lean Muscle Mass?http://www.thatsfit.com/2010/03/24/foods-to-add-lean-muscle/http://www.thatsfit.com/2010/03/24/foods-to-add-lean-muscle/http://www.thatsfit.com/2010/03/24/foods-to-add-lean-muscle/#commentsFiled under: , ,

man eating small mealI'm 5-foot, 10-inches and 155 pounds and my biggest problem has always been gaining weight. I'm a picky eater, but I've always been right around that weight whether I eat tons of protein, healthy meals or fast food. I work out five days a week alternating major muscle groups every workout. How can I get more cut and put on lean muscle mass? -- Greg

To answer your question about calories, I had my co-author of our upcoming book "Ultimate You" (Rodale, May 11, 2010), naturopathic doctor and fat loss specialist Brooke Kalanick, weigh in. Until you are eating properly, it can be difficult to put on weight, and so I think you should focus on your diet first.

Here is what Brooke recommends:

Although you often eat healthy, everyone of us including you would benefit from a lot more whole foods diet, instead of relying on processed foods even if it feels like it doesn't make a difference -- it does! And we all should be avoiding junk food -- such as fried foods and sugary cereal as much as possible.

You may also want to try smaller meals more frequently, i.e. every two to three hours (which is a shorter window than what I usually recommend, but if you're looking for bulk -- this would keep insulin high). This way you'll probably get in more calories without feeling overly full at each meal.

Try meals consisting of protein and carbs -- say 50 grams of protein and 25 grams of carbs to start -- if you can eat that much. I would recommend two grams of protein per pound of body weight. Since you weigh 155 pounds, eat 310 grams of protein per day spread throughout five to six smaller meals. That's 50 grams per meal, which in real food terms might mean 6 ounces of chicken breast. You would also want to put 20-25 grams of carbs with that, such as one cup of oatmeal made with water. One more thing to try is taking 33 grams branched-chain amino acids about 30 minutes before a workout, and another 33 grams post-workout as well to enhance recovery and put on lean mass (this is based on a weight of 155 pounds).

In general, to put on mass you have to have enough protein coming in and you must be able to utilize that protein. The combo of frequent meals of protein and carbs will raise the storage hormone insulin to drive amino acids from protein and sugar from carbs into the cells. Consider a protein/carb blend shake post workout: 1.5 scoops whey protein with half a cup of berries and one teaspoon of honey. This will enhance recovery and bring down stress hormones from the workout (which puts you in a fat burning -- muscle building state).

Another variable could be that your body composition may be fatter than you think -- which is often the case, unfortunately. Rather than relying on the scale, get your body fat measured (although there are issues with each method of testing, pick on and stick with it to monitor your body fat and lean mass changes). Also, if you are eating junk food without gaining any weight and feeling overly full when you eat, it raises the concern that something might be up with your digestion. The first thing that comes to mind is low stomach acid or low digestive enzyme output. If you feel really bloated from even small amounts of protein or smaller meals, see a nutritional medicine practitioner to have your digestion evaluated and addressed. I would also recommend that you see a doctor about possible food allergies if you find you're not getting results from the nutrition recommendations above.

Now that you know how to put on lean muscle mass, find out which weights -- light or heavy -- are best for toning up. If you discover that you are allergic to certain foods, learn how to eat at any event without having a reaction.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com.

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]]>build musclebulk upcarbsgain weightjoe-dowdelllean muscleproteinsmall mealsJoe DowdellWed, 24 Mar 2010 11:00:00 ESTTotal vs. Net Calories: Does It Matter for Weight Loss?http://www.thatsfit.com/2010/03/17/total-vs-net-calories-does-it-matter/http://www.thatsfit.com/2010/03/17/total-vs-net-calories-does-it-matter/http://www.thatsfit.com/2010/03/17/total-vs-net-calories-does-it-matter/#commentsFiled under: , ,

woman on scaleI'm 41 and have dropped approximately 40 pounds in the last year and a half, but am struggling to drop that final 20-25. The question I've always struggled with is how many calories should I be eating per day in order to see that final weight loss? Should I focus on just total calories in or net calories in/out?

To answer your question about calories, I had my co-author of our upcoming book "Ultimate You" (Rodale, May 11, 2010), naturopathic doctor and fat loss specialist Brooke Kalanick, weigh in:

Simply focusing on calories in/calories out is never the answer -- although in the end we have to burn more than we take in, in order to lose weight. That said, how we get there is not just simple math. First, know that all calories are not created equal. For example, a calorie from a carbohydrate sends a message of storage to your body via the hormone insulin. A calorie from protein for example sends a smaller message of storage, via insulin, and a big message of "burn more calories" to your body via glucagon.

The next mindset we have to change is from the idea of mere "weight loss" to "fat loss" -- that's what we're really all after, right? To encourage fat loss -- which will lean you up, show some nice definition and overall make you 'smaller" without sacrificing lean muscle tissue (which is what burns your calories by the way, so hang on to it!) -- you have to send the right messages to your body, through your hormones.

Ensure you diet is full of plant based, veggie fiber -- meaning at least one cup of non-starchy veggies at every meal (i.e. leafy greens, cucumber, asparagus, kale, mushrooms, broccoli, etc). Next, ensure you are eating a full size of protein at every meal and a smaller serving at every snack, try four ounces per meal and two ounces per snack to start. Have a bit of healthy fat at each meal, such as 1 tablespoon of olive oil, one-quarter cup nuts or half an avocado. Next, keep your carbs in check. If you have a lot of fat to lose stick to one-third cup, or four bites per meal, and skip at your snacks.

If you do not have as much fat to lose, you can play with half a cup or six bites of carbs per meal. Choose optimal carbs as often as you can, meaning non grain based, high fiber starches such as sweet potato, pumpkin, winter squashes or legumes. Other allowable choices include sprouted grain bread, oat brain or steel cut oats, or high fiber crackers such as WASA, GG Crispbread or FiberRich. If you are still not losing, cut the carb serving and from breakfast, add a bit more healthy fat to that meal and see how that goes.

This diet above will keep you sending less of a store fat message, and more of a fat burning one. Be sure to stick to your nutrition plan 90 percent of the time to lose weight, giving yourself one meal per week to indulge. In our upcoming book, "Ultimate You," you'll learn how to how to send these fat burning versus fat storing messages to your body and how to customize your diet as well as how to implement a wide variety of recovery techniques for easier and quicker fat loss.

As for your training program, I would say that you may want to consider cutting back on your training volume and perhaps only perform a Cross Fit style workout three days a week. If you are performing total body resistance training five days a week (i.e. Cross Fit), you are not giving your body any time to recover. It is during the recovery process that your body's musculoskeletal, nervous and hormonal systems are able to regenerate. Also, try adding in some recovery techniques such as massage therapy, foam rolling and/or sauna therapy to enhance this process.

As the calorie-in calorie-out conundrum continues, find out whether the elliptical or the stairmaster is best for butt-toning.

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]]>brooke kalanickcaloric intakecaloriescross fitfat burnfat storagejoe-dowdellnet caloriesultimate youweight-lossJoe DowdellWed, 17 Mar 2010 12:00:00 ESTHow Can I Get Rid of "Armpit Fat" in a Strapless Dress?http://www.thatsfit.com/2010/03/10/how-can-i-get-rid-of-armpit-fat-in-a-strapless-dress/http://www.thatsfit.com/2010/03/10/how-can-i-get-rid-of-armpit-fat-in-a-strapless-dress/http://www.thatsfit.com/2010/03/10/how-can-i-get-rid-of-armpit-fat-in-a-strapless-dress/#commentsFiled under: ,

armpit fatI'm the Maid of Honor in my best friend's wedding and the dresses she picked out are strapless. I feel uncomfortable in strapless dresses because they give me a bulge by my armpit. I have been weight training and doing cardio religiously for years now, but have never been able to get rid of this "armpit fat." How can I tone that up? -- Stephanie, Parma, OH

Your problem is not uncommon with many women. First, let me just discuss the exercise portion of the equation and then we can go into what could be the underlying problem. Let's start with the resistance training aspect of your program. For your objective of decreasing body fat and maintaining/increasing lean muscle mass, metabolic resistance training circuits are probably your best solution. A sample metabolic workout would be as follows:

Perform the following workout three times per week on non-consecutive days for four weeks. In addition, the exercises should be performed in a circuit (i.e. one exercise after another until all exercises are completed in the circuit; then you will rest for two minutes and repeat the circuit two or three more times).

1) Split Squat: 3 sets, 8-10 reps/side; 15 seconds rest

2) Flat Dumbbell Bench Press: 3 sets, 8-10 reps; 15 seconds rest

3) Dumbell Straight Leg Deadlift: 3 sets, 8-10 reps; 15 seconds rest

4) One Arm Dumbbell Rows: 3 sets, 8-10 reps/side; 15 seconds rest

5) Jumping Jacks: 3 sets, 30 seconds; 15 seconds rest

6) Swiss Ball Rollout: 3 sets, 10-12 reps; 120 seconds rest

On the days in between your strength training workouts, you can perform interval training (up to three times per week) on the stationary bike -- or if you have access to running outside that would be even better. Warm up for three to five minutes of either light cycling, if using the bike, or brisk walking/light jogging if you're running outside. After the warm up, perform your first 60-second work interval (at an RPE of 7.5-8.5) and then use a 120-second recovery interval (at an RPE of 3.5-4.5). Repeat this process five more times for week 1.

Each week, you will add an additional interval to your workout so that by week 4, you will be performing eight intervals per workout. After the last interval is completed in each workout, take three to five minutes to cool down (same process as the warm up).

As for the underlying issues that may be affecting your ability to lose that armpit body fat, imbalances in our hormones can cause us to lay down body fat in certain areas -- belly fat, for example, is largely due to disturbances in cortisol and insulin levels. Flab on the back of the triceps and that bubble above your strapless dress can indicate low testosterone. Testosterone is one of the main "lean hormones" for both men and women -- and it's often overlooked in women.

Females already have much lower testosterone levels than men, but many women can be low even for their sex due to stress and a few very common mistakes: Inadequate protein intake, not lifting heavy enough weights, not training intensely enough (i.e. doing longer distance, moderate intensity cardio vs. burst/sprint type cardio), not getting enough sleep and increasing their estrogen exposure through hormone-laden meat and dairy, plastic water bottles, medications like birth control pills and even cosmetic ingredients such as parabens (common preservatives).

Not sure what weights to use when working out? Find out whether you should pick up light or heavy dumbbells.
For more information on how to implement and overall lifestyle strategy to effectively lose body fat, feel free to check out my upcoming book, along with Brooke Kalanick, naturopathic doctor and fat loss specialist, entitled Ultimate You.

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]]>armpit fatfitnessjoe-dowdellstrapless dress excerciseweddingwedding exerciseJoe DowdellWed, 10 Mar 2010 13:00:00 ESTElliptical vs. Stairmaster: Which Is Best for Butt-Toning?http://www.thatsfit.com/2010/03/03/butt-toning-with-elliptical-or-stairmaster/http://www.thatsfit.com/2010/03/03/butt-toning-with-elliptical-or-stairmaster/http://www.thatsfit.com/2010/03/03/butt-toning-with-elliptical-or-stairmaster/#commentsFiled under: ,

Which machine is best for toning your butt, an elliptical or the stairmaster?

To be honest, neither choice is worthwhile if your goal is to "tone" your butt. When most people refer to toning, what they really are trying to say is that they want to make the muscles in an area more dense and/or slightly larger and most importantly, more visible. In other words, without stripping away body fat, you're not going to see much muscle definition in any area of your body. In fact, many people already have a six-pack that appears when you strip off the layers of fat that is covering them through proper nutrition, high intensity energy system training and total body resistance training.

So, getting back to your butt toning goal, you are better off using resistance training exercises, such as Glute Bridging, Deadlifts and Low Pulley Cable Pull Throughs, which I explain in detail in earlier posts.


If you like you can try out a variation known as the Unilateral Glute Bridge (shown above). This move targets the glutes, hamstrings and erector spinae muscles on the side of the body where your foot is in contact with the floor. In addition, it requires greater overall core strength because you will be less stable since only foot will be in contact with the floor. The tendency will be for the side of the body where the knee is pulled in toward the chest to want to rotate and dip toward the floor. Try to keep your hips level (i.e. parallel to the floor) throughout the movement. Try performing three sets of 8-10 reps per side. Raise up on a one-second count, hold for a one-second count and lower on a two-second count.

Also, you can try an even more advanced hamstring and glute developer, known as the Single Leg Romanian Deadlift, also known as Single Leg RDLs (shown below). Like the previous movement, the hamstrings, glutes and erector spinae muscles of the leg which remains in contact with the floor are the primary movers throughout the exercise. Also, as with the Unilateral Glute Bridge, there will be a tendency for the shoulders and hips to want to rotate -- so make sure that your hips and shoulders remain parallel throughout the movement. Make sure that you keep a slight arch in the lower back throughout the entire exercise. Try performing three sets of 8-10 reps per side. Lower on a three count, hold for a one-second count and raise up on a one-second count.


In addition, one of the best methods of cardio for glute development as well as getting lean is actually outdoor sprinting. When we run outdoors as opposed to sprinting on the treadmill, we are propelling ourselves across a stationary surface, which requires the glutes and hamstrings to work synergistically as hip extensors. When we are running on the treadmill, we are trying to catch up to a moving surface. In this scenario, the glutes do much less work and the Hamstrings have to work overtime to decelerate the leg as it makes contact with the moving treadmill belt.

I'll leave you with a final thought, if you look at the butt of a world-class sprinter, you can probably sit a glass of water on top of it compared to the butt of a world class marathoner, many of whom look like the need a belt to keep their shorts up. But, don't be afraid to add outdoor sprints into your training program provided you are fit enough to run, as your butt will not grow to that size, but it will still benefit greatly from them.

Now that you know how to get the best boost for your bum, find out which weights -- light or heavy -- are best for toning up.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com.

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]]>bridgebutt exercisebutt exercisesButtExerciseButtExercisesdeadliftellipticalglutejoe-dowdellstairmasterJoe DowdellWed, 03 Mar 2010 12:00:00 ESTHow to Train for a Vertical Marathonhttp://www.thatsfit.com/2010/02/24/vertical-marathons-train-smart/http://www.thatsfit.com/2010/02/24/vertical-marathons-train-smart/http://www.thatsfit.com/2010/02/24/vertical-marathons-train-smart/#commentsFiled under: ,



How do you train for [a vertical marathon]? I live in a 28-floor tower and I don't want to win the race, just finish -- any pointers?

I actually participated in the one of these races a few years ago. "Men's Health" sponsored an event called the Urbanathlon, which was a total blast, and part of the race was to run up and down 7 World Trade Center, which is 52 flights. Obviously, the best way to train for a vertical marathon is going to be stair climbing. In addition, you need to make sure that you are also doing some strength training work in the gym -- especially for your lower body and core.

As for the actual stair climbing work, if you've never done a stair workout, I would begin by walking five flights at a comfortable pace. Use a stopwatch to time yourself and make a mental note of it. Then, take the elevator down and rest for a total of three or four minutes, which includes the elevator ride and repeat two more times. After the workout, make sure you perform some light static lower body stretching especially the calves. Also, write down how long it took to perform each working set.

Perform this workout two to there times the first week depending on how sore you feel the day after. Over the course of the next few weeks, focus on increasing the number of flights that you climb per work set rather than the speed at which you are climbing. Try adding one flight each week to the work sets. In other words, in the second week, you'll climb six flights for each work set.

Once you can climb 10 flights for all three sets, drop back down to five flights and increase the speed of your ascent for each set. Work your way back up to 10 flights and repeat the process. After you can do three sets of 10 flights, try testing yourself and go for the entire 28 flights in one shot. Write down your time.

Then, I would perform to two sets of 15 flights as my new starting point and follow the same progression system as above until you work up to 20 flights per work set. After you are able to perform two sets of 20 flights, try doing the entire 28 flights again, you should notice a significant decrease in your time from the first time you tested yourself.

Find out how to tone up your thighs at home.

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]]>joe-dowdellstair trainingstair workoutvertical marathonVerticalMarathonJoe DowdellWed, 24 Feb 2010 12:00:00 ESTSki Workout: Get Your Legs in Shape For the Slopeshttp://www.thatsfit.com/2010/02/17/ski-workout-get-your-legs-in-shape-for-the-slopes/http://www.thatsfit.com/2010/02/17/ski-workout-get-your-legs-in-shape-for-the-slopes/http://www.thatsfit.com/2010/02/17/ski-workout-get-your-legs-in-shape-for-the-slopes/#commentsFiled under: ,

I am headed west to go skiing for spring break. I want my legs to hold up in the powder, what moves do you suggest to get my legs in shape for the slopes?

Skiing is definitely a very demanding sport especially if you do any mogul skiing. I would not only focus on lower body strength, but also core strength and stability. If your core is weak, it will definitely be a limiting factor in your ability to perform at your best. In addition, if you are bump skier, it's important to be efficient at deceleration and shock absorption so I'm including Low Box Jumps and also placing an emphasis on the eccentric phase (i.e., the lowering portion) of these movements. Try incorporating the following exercises into lox box jump splityour training routine. Note: Make sure you perform a good warm up, preferably using some dynamic movements, prior to this routine.

The Exercise Prescription: Low Box Jumps
Perform two sets of 4-6 reps. Try to explode on the take off and stick the landing gently. After the first set, rest 60-90 seconds and then perform the second set.

The Movement:
Stand with your feet about shoulder width apart in front of a sturdy and secure box (Approximately 12 inches in height), such as two six inch aerobic steps stacked on top of each other. Bend your knees and assume an athletic position (Pic. 1: Low box jump start position and finish position). Jump onto the box and try to land softly by absorbing the force with your legs. Note: You should not hear the landing too much and your finish position should look like your start position. Step down (do not jump) off the box, reset and repeat.

The Exercise Prescription: 1 & 1/4 Dumbbell Squats
Perform three sets of 8-10 reps. Take four seconds to lower yourself down and two seconds to come back up. Please note that the two-second raise includes the quarter rep at the bottom. Repeat for the prescribed repetitions. After the first set, rest 60 seconds and then repeat for two more sets.

The Movement:
Hold a pair of dumbbells at arms length next to your sides with your palms facing each other. Your feet should be about shoulder width apart. Tighten your abs and lower your body as far as you can by pushing your hips back and bending your knees. The tops of your thighs should be parallel or slightly lower (Pic.2: 1 1/4 Dumbbell Squat sequence). Pause briefly, slowly come back up about six inches. Lower back down (no pause) and then push yourself up to the start position. Make sure you keep the weight on your heels; your torso as upright as possible and your lower back slightly arched throughout the movement.

1 1/4 dumbbell squats 3-split
The Exercise Prescription: Dumbbell Straight Leg Deadlift
Perform three sets of 8-10 reps. Take three seconds to lower yourself down, pause for one second and one second to come back up. Repeat for the prescribed repetitions. After the first set, rest 60 seconds and then repeat for two more sets.

The Movement:
Grab a pair of dumbbells so that your palms are facing your thighs and hold them at arm's length. Stand with your feet about hip width apart and your knees slightly bent (Pic. 3: Dumbbell Straight Leg Deadlift). Keep your knees in the same position; bend at your hip and lower your torso until it is almost parallel to the floor. Pause for a second; then raise your torso back to the start position. Keep the dumbbells as close to your body as possible throughout the movement. Make sure you keep your core tight and maintain a slight arch in the lower back throughout. Tip: Keep your weight on your heels and think about lifting your toes upward.

dumbbell straight leg deadlift

The Exercise Prescription: Swiss Ball Rollout
Perform three sets of 8-10 reps. Take two seconds to extend yourself outward and two seconds to draw yourself back up. Repeat for the prescribed repetitions. After the first set, rest 60 seconds and then repeat for two more sets.

The Movement:
Sit on your knees in front of a Swiss Ball and place your forearms or fists on the ball (Pic. 4).

swiss ball roll out 1
Tighten your abs and while keeping your lower back slightly arched, roll the ball forward by straightening your arms and extending your body as far as you can (Pic. 5). Do not let your hips or lower back drop toward the floor. Reverse the action by using your abdominal muscles to pull the ball back toward the start position. The bigger the Swiss Ball the easier the exercise.

swiss ball roll out

While you're prepping for the slopes, also learn why you should do cardio and weight training on different days.

Are you looking to get better results, or maybe you're just getting back into the gym? Send an email to personaltrainer [AT] thatsfit [DOT] com and Joe can answer all of your training questions!

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]]>skiyour personal trainerYourPersonalTrainerJoe DowdellWed, 17 Feb 2010 13:00:00 ESTHow Can I Tone My Upper Thighs at Home?http://www.thatsfit.com/2010/02/10/tone-thighs-at-home/http://www.thatsfit.com/2010/02/10/tone-thighs-at-home/http://www.thatsfit.com/2010/02/10/tone-thighs-at-home/#commentsFiled under: ,

My name is Sheila and I am 46 years young. I am 5' 5" and weigh 112 pounds. I am having some issues with my upper thighs! What is the best workout I can do at home since I don't have a treadmill and the weather is too cold to go outside?

Unfortunately, it's very difficult to lose body fat from one particular area of your body, per se. You can incorporate exercises that will target the muscles in that area in order to make it stronger and possibly look more toned, but it will not reduce the fat in that area. Fat reduction is best accomplished through a combination of total body resistance training, high intensity interval training and in my opinion a moderate to high protein, low to moderate carbohydrate (from high fiber carb sources) nutritional program along with some good fats, like olive oil and avocados. Dumbbell Split Squat-Top Position

As far as protein goes, the amount of grams of protein per day depends on your activity level. If you are exercising four times per week, than you should eat 0.7 grams of protein per kilogram (2.2 pounds) of lean body mass. If you are exercising five or six times per week, than you should get 0.8 grams of protein per kilogram of lean body mass.

When it comes to carbohydrates, all carbs are not created equal. It's best to think of them in terms of how much fiber and how much starch (or sugar) they contain -- this determines their insulin response and thus that fat storing message they send to your body.

Eat unlimited high fiber vegetable carbs including all greens, cucumber, peppers, celery, broccoli, etc. For higher fiber starchy carb choices, it is best to stick to plant-based sources such as sweet potato, yam, pumpkin, winter squashes and fruits such as berries, cherries, apples or pears. The best grain based, high fiber carbs include quinoa, brown rice, steel cut oats, oat bran, high fiber cracks (i.e. Fiber Rich) or sprouted grain bread products (i.e. Ezekial). And of course, it's best to avoid simple or lower fiber carbs including pasta, white rice, regular bread (whole wheat included, pastries, and sugar. While fibrous, non-starchy veggies can be eating liberally, for fat loss it's best to keep starchy carb servings between 1/3 cup-1/2 cup (or 4-6 bites).

Dumbbell Split Squat-Bottom PositionTo learn more about the hormonal message of carbs and how your body responds to different types of foods, as well as how to determine the perfect amount of carbs for your metabolism, check out my soon to be released book, "Ultimate You" (Rodale Publishing, May 2010), where my co-author Dr. Brooke Kalanick shows you how to eat for optimal fat loss by helping you determine your unique hormonal imbalances -- and how to fix them.

Okay, getting back to the exercise portion of your question. I'm going to assume by the term upper thighs, you're referring to entire upper leg area (all the way around the leg). Try performing these movements in a circuit. In other words, perform one set of the Dumbbell Split Squat (alternating each side forward); rest 30 seconds, perform a set of Glute Bridge with Knee Squeeze; rest 30 seconds and then perform a set of Side Lying Leg Raise (alternating each side). After performing all three exercises, rest for 60 seconds and repeat for two more sets. Note: Perform this routine three times per week on non-consecutive days.

The Exercise Prescription: Dumbbell Split Squat
Perform 10-12 repetitions per side. Perform all reps on one side then switch to the other side. You will take three second to lower yourself; hold for one second; then one second to raise yourself back up.

The Movement:
Hold a pair of dumbbells with your palms facing each other and at arm's length. Assume a staggered stance with your feet about two or three feet apart and your left foot forward (Pic 1: Dumbbell Split Squat, Top Position). Tighten your core; slowly lower yourself as far as you can. Ideally, your front thigh should be parallel to the floor and your back knee just off the floor (Pic 2: Dumbbell Split Squat, Bottom Position). Pause for a second; then push yourself back up to the starting position. Make sure you keep your torso upright throughout the entire movement.

The Exercise Prescription: Glute Bridge with Knee Squeeze
Perform 8-10 repetitions. You will take one second to rise up; hold for two or three seconds; then take two seconds to lower yourself. Repeat for the prescribed repetitions.

Glute Bridge with Knee Squeeze, Bottom Position

The Movement:
Lie on the floor so that you are facing the ceiling and place a rolled up towel between your bent knees. Your feet should be flat on the floor and your arms are extended away from the body at about a 45-degree angle with your palms facing up. Before you actually begin pull your toes up toward your shins so that only your heels are in contact with the floor (Pic. 3: Glute Bridge with Knee Squeeze, Bottom Position). Next, raise your hips so that your knees, hips and shoulders form a straight line. Pause for 2-3 seconds in this position and return to the start position (Pic. 4: Glute Bridge with Knee Squeeze, Top Position).

Pic. 4: Glute Bridge with Knee Squeeze, Top Position
Make sure that you push down through your heels and squeeze your butt as you lift your hips. In addition, you should squeeze the towel throughout the movement.

The Exercise Prescription: Side Lying Leg Raise
Perform 10-12 repetitions per side. Perform all reps on one side then switch to the other side. You will take one second to raise your leg; hold for one second, then three seconds to lower your leg.

Pic. 5: Side Lying Leg Raise, Bottom Position

The Movement:
Lie on your side, while resting your head on your right arm. Brace yourself with your left arm in front of your chest and your hand flat on the floor (Pic. 5: Side Lying Leg Raise, Bottom Position). Raise your left leg as high as you can without moving any other part of your bod (Pic. 6: Side Lying Leg Raise, Top Position).

Side Lying Leg Raise, Top Position
Pause for a second, and return to the start position. If extra resistance is needed place an ankle weight around the top leg.

Finally, I would also suggest buying a jump rope and start skipping rope as a means of increasing your caloric expenditure. Try skipping rope either after performing the above circuit or on the days in between strength training days. Start out with 2-3 minutes of jumping followed by one minute of rest. Perform three sets of this work to rest ratio for the first week. If you performed two minutes the first week, then try adding an additional minute the following week to all work intervals. If you performed three minutes of work the first week, then switch to two minutes of work and add an additional set the next week. Use this incremental system until you can perform 7-8 sets of three minutes of jumping followed by one minute of rest.

Looking for more moves? Check out the Valentine's Day Workout.

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]]>joe-dowdellJoe DowdellWed, 10 Feb 2010 13:00:00 ESTValentine's Day Workouthttp://www.thatsfit.com/2010/02/03/valentines-day-workout/http://www.thatsfit.com/2010/02/03/valentines-day-workout/http://www.thatsfit.com/2010/02/03/valentines-day-workout/#commentsFiled under: ,

I realize this isn't a lot of time, I'm at a normal weight but I'd like to look more toned in some nice lingerie for Valentine's Day (and beyond!) What can I do to firm up my back, butt and chest?

Well, Valentine's Day is definitely an important day to want to look extra good, especially if you are planning on sharing that day with someone special. Since you only have two weeks before the big day, and your concerns are your butt, back and chest, I would suggest performing the following exercises in a circuit-like manner. In other words, you will perform one set of each exercise with up to 15 seconds rest between each exercise, except the last one, which you will rest two minutes before repeating the circuit 2-3 more times. Note: Perform this routine three times per week on non-consecutive days.

The Exercise Prescription: Perform 3-4 sets of 8-10 repetitions. You will take one second to rise up; hold for 3-5 seconds; then take two seconds to lower yourself. Repeat for the prescribed repetitions.


The Movement: Supine Glute Bridge
Lie on the floor so that you are facing the ceiling; your knees bent; your feet are flat on the floor and your arms are extended away from the body at about a 45 degree angle with your palms facing up. Before you actually begin pull your toes up toward your shins so that only your heels are in contact with the floor (Pic. 1: Glute Bridge, Bottom Position).


Next, raise your hips so that your knees, hips and shoulders form a straight line. Pause for 3-5 seconds in this position and return to the start position (Pic. 2: Glute Bridge, Top Position). Make sure that you push down through your heels and squeeze your butt as you lift your hips.

Continue reading Valentine's Day Workout

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]]>joe-dowdelllingerievalentines dayyour personal trainerJoe DowdellWed, 03 Feb 2010 13:00:00 EST