The following comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods can be used to satisfy your taste buds while saving at least hundreds if not thousands of calories in the process. Using these strategies consistently for parties and social gatherings over the course of the year, not just for the Super Bowl, could prevent 5-10 lbs of fat gain!

Section I- Appetizers

• Naked Sandwiches (preferably bun-less, only use whole grain bun option if absolutely needed)
• Thin Crust Whole Grain Pizza
• Fruit Salad (throw low carb whipped cream and dash of stevia on top as desired)
• Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitutes)
• Sweet Potato Fries
• Tuna or Chicken Salad
• Nut Butter on Celery Sticks
• Mixed Nuts (no sugar, unroasted, low in salt)
• Cheese, Eggs, and Meat Tray
• Caprese Salad
• Raw Veggies (use dip sparingly)
• Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
• Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
• Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
• Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based sauces over creamier versions)

Section II- Accessories

• Natural Whole Grain Tortillas
• Natural Baked Chips
• Natural Cheetohs
• Diet Lipton Green Teas (or other low calorie/carb beverages)
• Water
• Natural Salsa
• Guacamole
• Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
• Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

• Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun option if absolutely needed)
• Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
• Extra Lean Kosher Hot Dogs (preferably bun-less, only use whole grain bun option if absolutely needed)
• Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)
• Pizza (see “appetizers” above or use whole grain/thin crust options from restaurants or frozen food isles)

Section IV- Desserts

• Prograde Cravers (100% organic chocolate snacks bars)
• Larabars
• Cocoa Via Bars or Packs
• Low Carb Cheesecake from Cheesecake Factory
• Protein Cookies (swap in protein powder for flour)

Enjoy the Super Bowl Festivities, especially the commercials, but eat responsibly!

Leave a comment with your pick to win and your strategies to stay healthy today!

Committed to your health,

Heath Herrera, M.Ed., CSCS, YFS1

P.S. – BONUS: Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday <<— CLICK HERE

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating that can be triggers by dehydration.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do Not Fast in Preparation:  Fasting for a feast can turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber which means they won’t have as negative of an impact on your blood sugar compared to its white counterparts. However, if you want to be a nutritional boy or girl scout, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you can boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Enjoy the game,

Heath Herrera, M.Ed., CSCS, YFS1

We’ve seen it on TV– people losing hundreds of pounds and transforming their bodies and lives right in front of us. What would you do if that opportunity came to San Marcos? Would you sit idly by and watch your friends and neighbors change their lives, or would you join them?

This isn’t a pipe dream. It’s a reality.

Heath Herrera, owner of HH Fitness in San Marcos, has just announced his partnership with Personal Trainer Food– the hottest pre-made meal delivery system in the country– Fitness Consulting Group, and the Fitness Revolution franchise to put together their first ever National Transformation Contest.

Herrera says, “I love helping people change their lives. Unfortunately there is so much misinformation out there, and many struggle with finding the right knowledge to make positive changes. This contest is going to help a lot of people make big changes in their lives and hopefully inspire many others to do the same.”

HH Fitness has also teamed up with Diaz Martial Arts to offer local support throughout the community and also plenty of prizes to the contestants.

The contest, which will kick off on January 23^rd all throughout the country, is an 8 week long, life changing event, consisting of proven training programs and workouts, and of course, a nutrition program designed to boost metabolism and promote healthy lifestyle changes.

The goal is for contestants to develop habits that will allow them to turn back the clock, add years onto their lives, and feel confidently about their bodies.

Over 100 fitness facilities throughout the country will be involved, and the winner at each location will be evaluated for the opportunity to win a national grand prize of a spot in a Meal Movement commercial and a place as a spokesperson for the company.

The real winners, however, will be the participants and their families. “This isn’t just a quick fix. We want to help these people get their lives back,” said Herrera

Over the next 8 weeks, we will be providing updates as well as chronicling their journeys online as well as at Diaz Martial Arts. You can follow along at HHFitnessBlog.com for updates, video, and pictures.”

Of course, if you want to do more than just follow along, the National Transformation Contest is open to all applicants who wish to enter. For more information on how to transform your body and your life, contact Heath Herrera at 512.787.2219 or HeathHerrera@HHFitness.com.  You can also visit our sign-up page to learn more and to sign up:  CLICK HERE

Fitness Revolution – San Marcos owner, Heath Herrera, M.Ed., CSCS, is a firm believer in giving back to the San Marcos community. Herrera claims “It’s clear that we all really need to stick together and help each other out when we can. We have a really tight-knit group of campers and they always go above and beyond in helping others.”  We will be trading a free workout for every frozen turkey or $10 donation brought in. Herrera goes on further stating “The San Marcos community continues to be overwhelmingly receptive to our program, so it is an absolute honor to have the resources to be able to give to back to such a great cause.”

Fitness Revolution – San Marcos believes that no family should be left without a turkey for the Thanksgiving holiday. “A basic American right that no family should be denied,’” says Heath. “Humbly, we will do everything in our power to make sure as many needy local San Marcos families as possible have a hot meal for Thanksgiving.”

To make the turkey even tastier for needy families this Thanksgiving, HH Fitness will also be providing one coupon to each recipient family for a free month boot camp membership to jump start their fitness in 2011. Their large group workouts feature a music interval training system that burns nine times more fat than ordinary exercise. Herrera states “We help people get fit and burn fat like crazy with our Fitness Boot Camp Program. The best part about our training system is the host of equipment-free exercises utilized. So even if someone cannot continue with our camps they will be able to keep up with their workouts in the comfort of their own home!”

HH Fitness Boot Camps are currently in progress at Diaz Martial Arts and Central Texas Medical Center in San Marcos and the Studio of Dance in New Braunfels. All newcomers receive a free 2-week trial to HH Fitness Boot camps at Fitness Revolution – San Marcos. To learn more information about Fitness Revolution – San Marcos and HH Fitness Boot Camps visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.

The Hays County Food Bank is a 501(c)(3) nonprofit organization. Since 1984, the food bank has been providing food to senior citizens, low-income families with children and individuals who are chronically ill, disabled or have otherwise fallen on hard times.  Last year the Food Bank provided more than 2,000 Thanksgiving turkey boxes to those in need. Visit www.haysfoodbank.org for more information. Find us on Facebook at www.facebook.com/hays.county.food.bank. The Hays County Food Bank is located at 220 Herndon Street, San Marcos, TX 78666.

The Release your Inner Super Hero Boot Camps was a collaborative effort between the United Way of Hays County and HH Fitness to raise awareness for the efforts put forth by the United Way. In return for a $20 donation brought in by participants, HH Fitness provided a workout at Diaz Martial Arts. All contributions were collected at the door with 100% of a participant’s donation going to the United Way of Hays County.

Pictured (L to R) – Top Row: Jennifer Abshire, Priscilla Delgado, Maxine Schaffer, Dale Shively, Rebecca Shively, Captain Live United, Diane Gregerson, Luara, Daniels, Nick Aluotto, Bill Pogue, and Bill Henry.  Bottom Row: Cory Thornton, Michelle Harper, Daniel Guerrero, Pam Dever, Heath Herrera, Wendy Shanks, Kim Herring, and Shelley Henry; not pictured: Michelle Lenderman

“Amazing super hero workout this morning,” said Priscilla Delgado, a super boot camp participant.

HH Fitness Founder, Heath Herrera, M.Ed., CSCS, YFS1 is a firm believer in giving back to the San Marcos community. Herrera claims “I am honored and humbled to be able to assist great organization like the United Way of Hays County.”  Herrera goes on further stating “It is great to be part of a community that has individuals willing to sacrifice their Saturday morning for such a great cause.”

United Way of Hays County is a non-profit organization whose mission is to improve lives of Hays County citizens by mobilizing the caring power of the community in the areas of Education, Income and Health. UWHC partners with other non-profit agencies that provide programs and services throughout Hays County in these areas.  United Way strives to raise dollars and awareness for these programs and services through its annual fundraising campaign.

“United Way of Hays County is pleased to partner with HH Fitness to raise funds for our 15 partner agencies while also promoting health and wellness throughout the community,” said Michelle Harper, Executive Director of United Way of Hays County and avid boot camp participant.  Harper stated after the event, “Nothing like an early morning workout with a best friend and a superhero to get your day started!”

Pictured (L to R) – Michelle Harper, Captain Live United, and Cory Thornton

HH Fitness believes everyone should find a way to take time out of their day for exercise.  Herrera says. “We will do everything in our power to make sure we continue to assist as many local agencies in their efforts to raise funds for their causes through our fund raising boot camps.”  You can continue to make a contribution by purchasing a shirt for $5 with all this money going to the United Way of Hays County.

HH Fitness Boot Camps currently has programs at Diaz Martial Arts and Central Texas Medical Center in San Marcos. HH Fitness, a proud member of the Fitness Revolution nation, offers a free 2-week trial to all newcomers. To learn more information about HH Fitness visit www.HHFitness.com or contact Heath via email at HeathHerrera@HHFitness.com or call 512.787.2219.  For more information regarding the United Way of Hays County call Michelle Harper at 512.353.1420 or visit www.unitedwayhaysco.org.

Recently my buddy BJ Gaddour, Fitness Director for Workout Muse, was asked to give his opinion about this program in contribution to an MSN Fitbie article called “Is this workout completely insane” – you can check it out here:

http://fitbie.msn.com/get-fitter/workout-completely-insane

BJ’s quote is on page 2 about the whole “Max Interval Training” concept promoted throughout the infomercials:

The 3 minutes on, 30 seconds off “max interval” structure of the workout intervals has been met with controversy. “The workouts are built on the premise of recent research that shows higher-intensity intervals with shorter recovery periods stimulate the type 2 muscle fibers and will keep up the exercise after-burn,” says McCall “So their work ratios are skewed higher on the work side and lower on the recovery side.” But there is concern that 30 seconds isn’t enough time to for an average exerciser to recover and then continue to perform at maximum intensity to make it a true anaerobic interval. “One of the biggest mistakes made with interval training is using work periods that are too long and rest periods that are too short, which ends up making the workout more aerobic in nature,” says BJ Gaddour, a certified strength and conditioning coach and co-creator of Workout Muse. “For the average exerciser, incomplete recovery will impair performance to the degree that the intensity will not be high enough to generate the desired anaerobic training effects that boost metabolism for up to 48 hours after completing the workout. Will it get you really sweaty, tired, and sore? Yes. But it doesn’t mean it’s going to give you the optimal training effect.”

I’d like to add that my concerns go beyond the interval protocol itself, including the lack of exercise progressions and modifications and the exercise selection featuring an incredibly high volume of plyometric activity for extremely long work periods.

If you have any friends or family considering doing the INSANITY program, then you definitely need to read this article and share it on twitter and facebook to make sure they are better informed about its potential downfalls:

http://fitbie.msn.com/get-fitter/workout-completely-insane

Heath Herrera, M.Ed., CSCS, YFS1

Look Better – Feel Better – Have More Energy!

http://HHFitness.com

PS- After you finish reading the article, I’d love to hear your thoughts over at our Facebook Fan page, especially if you (or someone you know) have done the INSANITY program before: https://www.facebook.com/HHFitnessBootCamps

-          Lowering (eccentric) portion

-          Pause (isometric) portion

-          Lifting (concentric) portion

Unfortunately, most boot camp workouts only go at one speed… FAST! 

Lifting weights too fast can lead to many problems, the most obvious one being injuries.  It’s critical that trainees lift with good form to both properly challenge the muscles of the body as well as avoid injuries.  If a beginner who hasn’t learned proper technique just starts throwing weights around they’re bound to get hurt, and if not, they’re still going to be less than satisfied with their results.  Lifting technique is critical for success, and when it comes to the relationship between speed and technique just remember that speed makes bad technique even worse!

On the flip side, the most widely accepted advice on tempo among fitness professionals is that you should lift and lower weights under full muscular “control” in a smooth, rhythmic fashion.  This generally leads to a 2-0-1 tempo.  For example, in the case of a squat you would lower your body for two seconds and then take one second to return to the starting position.  While this is a much safer approach and will certainly create positive physical changes, it’s certainly not the only way to train…

Subtle differences in tempo can have extremely significant impacts on results, as research and practical application have shown that muscles respond differently to varying training tempos. 

In addition, deliberately focusing an entire training session on just one aspect of the repetition range (eccentric, isometric, concentric) will yield great benefits, as well as offer variety and fun to your overall weight loss and fitness training program.  It is this particular focus that we’ll be employing in our boot camp training program this month.

Eccentric Training

Science is proving what many bodybuilding experts have been preaching for years – that the negative, or eccentric, part of a repetition is extremely important for size and strength gains.  In fact, in a now famous (among fitness geeks like me) informal study, Nautilus creator Arthur Jones put Casey Viator on an eccentric-only training routine.   According to Jones, “in five weeks of negative-only workouts Casey added seven pounds of bodyweight while increasing his muscularity.”  In other words, he built muscle AND lost fat!

Eccentric training focuses on slowing down the elongation of a muscle and tendon group. In other words, it serves as a braking mechanism to protect your joints from damage prior to a subsequent concentric contraction. It’s critical to note that the vast majority of all chronic and acute injuries occur during deceleration type movements such as landing from a jump, quickly changing direction, or suddenly falling down. Think of eccentric training as sharpening your brakes so that your muscles and tendons are properly able to absorb kinetic energy and thus control any sudden or repetitive deceleration forces that may come your way. For this reason, it’s second to know for improving performance and reducing the risk of injuries in sport.

For example, when doing an eccentric step-up, you begin standing on top of a box or bench and then slowly take 5-seconds to lower yourself to the floor while staying tall up top and loading the heel of your support leg so the knee and ankle stay aligned. This exercise is unmatched for developing knee, ankle, and hip stability and building your quad and glute muscles to take pressure off of your knee during explosive movements like running and jumping. For this reason, this is one my favorite exercises to bulletproof the knees and is just what the doctor ordered for people with chronic knee pain from conditions such patellar tendonitis (“jumper’s knee”) or arthritis. In fact, if you are unable to do multiple sets of multiple reps of eccentric step-ups with 5-second lowerings on a high box where your front thigh is parallel to the floor at the bottom of the movement in a pain-free environment, then you have no business running or jumping whatsoever unless your goal is a traumatic knee injury.

Why 5-second lowerings? First it’s important to note that tendons connect muscles to bones. Using the step-up example above, your patellar tendon connects your quad muscle to your knee cap. Well it takes a full 4 seconds to eliminate the aforementioned stretch reflex, or stored elastic energy, in your muscle and tendon groups. Subsequently, this is why eccentric training works great in rehab settings for conditions such as tendinosis because it takes the bounciness of the tendons out of the movement and forces the muscles to do all of the work. In this way, the muscles grow stronger to take pressure off of the tendons it works in conjunction with working against deceleration forces.

One reason eccentric training may be so effective for muscle growth is because of the significant microtrauma it causes to muscle tissue. This skyrockets metabolism as the body is forced to busily repair all those damaged muscle fibers. “Eccentric actions place a stretch on the sarcomeres to the point where the myofilaments (myosin and actin) may experience strain, otherwise known as exercise induced delayed onset muscle soreness (DOMS)” (Aaron Bubbico & Len Kravitz, 2010). There’s a large body of evidence suggesting that muscular damage is associated with increased muscle growth, although research is still inconclusive in this area (Brentano et al. 2011; Komulainen et al. 2000; Zanchi et al. 2010). 

Plus, you are much stronger eccentrically than concentrically because your muscles can oppose more force than they can generate. Think about how much easier it is for you to sit down into a chair than to get up and stand out of it. This is why the best way to be able to learn how to perform challenging bodyweight movements like push-ups and pull-ups through a full range of motion is by first mastering the lowering portion. Finally, since your muscles are elongating during the eccentric portion of a movement this leads to greater total muscle recruitment and subsequently a great stimulus for muscle growth. For all of these reasons, eccentric training is a well known tool to break through any frustrating strength, muscle-building, or weight loss plateaus.

However, caution is advised when it comes to eccentric-only training.  It is extremely taxing and can lead to severe soreness as mentioned earlier.  It’s very important that eccentric-only training is performed in limited amounts for a limited period of time. 

Finally, when designing an eccentric-only workout, it’s best to choose exercises that are “self-limiting” meaning that you won’t be able to finish a rep if your form is bad. Also, be sure to choose exercises that won’t place you in a dangerous position when you reach total muscle failure that would require a spotter like barbell squats or bench presses.  That’s why exercises such as push-up, bodyweight row, single-leg squat, and step-up variations work great for eccentric-only training. After all, no one has ever died from collapsing to the floor while lowering from the top of a push-up – but sadly they have from bench pressing.

Isometric Training

An isometric contraction is a contraction of the target muscle in static positions at a specific joint angle in which tension is developed, but there is no change in the length of that target muscle (no movement).  Tension can be developed by exerting force against immovable objects (overcoming isometrics) or by statically contracting a muscle to resist against an external force (gravity or added resistance) that ‘s attempting to force you into an eccentric contraction (yielding isometrics).

It is important to note that isometric training only increases strength at the specific joint angles in which the exercise is performed (e.g. statically holding the bottom of a push-up position about 1-2 inches off of the floor) where the classic dynamic exercises (e.g. dynamically performing a push-up where you lower your chest to the floor and back up to the top position) increases strength throughout the full range of motion of an exercise. However, isometric contractions can improve maximal strength at specific joint angles better than their dynamic counterparts. This is because dynamic exercises are often performed very quickly and engage the stretch reflex – the natural bounciness, or elasticity, of your muscles and connective tissues – so that some muscle fibers will not be fully activated due to force contributions from your tendons. The best example of this is how much more your muscles burn when you slowly walk up the stairs rather than quickly running up the stairs.

Though isometric training has traditionally been popularized by yoga and Chinese martial arts like Kung Fu, it can and should be used for general strength and conditioning as well.  It’s also a popular training tool in rehab situations because as I mentioned earlier, it helps strengthen the muscles at very specific joint angles and weak points. Plus, when properly applied, isometrics don’t place undue stress on the joints like other fast, high-impact dynamic exercises can because it takes the tendons out of the movement (think tendonitis of the knee caused by lots of running and jumping).

Isometric holds can also be used to significantly increase training intensity because you generally are able to hold a heavier weight than you can actually lift (concentric training).  Bodybuilders and strength athletes will often use isometric holds at the end of a set to train “beyond failure” thus creating a greater stimulus for muscle and strength gains.

In a boot camp setting, where the goal is to develop a “tight and toned body” along with improving strength, endurance, balance and function isometric-only exercises can add great benefits.  They’re also mentally challenging and can be a lot of fun.

In this case, isometrics work best with core exercises like pillar variations and postural exercises like resisted scapular retractions and depressions.  Isometric training is also great for single-leg balance hold variations, and specifically targeting weak points of movements such as the bottom of a squat or at the top of a hip extension hold.

Furthermore, isometric holds performed at joint range of motion extremes are great for increasing muscle flexibility and joint mobility. For example, holding the bottom of a split squat with your front thigh parallel to the floor is a great way to not only strengthen the muscles and knee, hip, and ankle stabilizers of the lead leg, but also to increase the quad and hip flexor flexibility of your trail leg.

Now, I believe the best way to get the most out of your isometric training is by opting to perform short 10-second work periods of isometric contractions with brief rest periods between them.

Why 10 seconds for the core stability holds?

Well, it’s simple- it’s about QUALITY over QUANTITY.

When most people perform isometric holds for 30-60+ seconds they tend to spend a majority of the time in compensated positions due to fatigue. This really prevents the trainee from getting the maximum benefit from performing the exercise. In other words, long sets make us weak and make us cheat.

However, if we shift the focus on maximum activation and contraction with short, focused 10-second holds we get more bang for our back.

For example, which option outlined below sounds like it has a greater benefit:

Perform ONE low intensity, wobbly, shoddy front plank for minutes on end OR perform many sets of maximum effort 10-second front plank holds with perfect form and technique for the same total time-under-tension (TUT)?

If you chose the latter then you are indeed correct. If it’s the same total volume (or TUT) there will be greater muscle recruitment with the submaximal repeat set format and thus a better overall training effect.

In fact, it’s quite similar in nature to the whole Escalating Density Training (EDT) format popularized by legendary strength coach Charles Staley in his book Muscle Logic. Staley claims that better short and long-term results will occur from multiple sets of submaximal reps then a single set of maximal effort.

I believe this whole 10-second core stability concept stemmed from Gray Cook who is a world-renowned physical therapist well known for his Functional Movement Screen (FMS).

Here is what master Physical Therapist Dr. Kareem Samhouri says about the whole 10-second isometric hold concept and here’s his direct reply:

“10 seconds for isometrics?  I give exception to the plank b/c your ‘core’ needs to be ‘on’ for up to 60-90 seconds at a time during various activities.  Athletes need to go longer than this if they are endurance athletes, but this is not max contraction. Other exercises, with a non-lengthening/shortening contraction, as follows:

 - Your muscle takes 2 seconds to ramp up intensity

- You can sustain maximal motor unit recruitment for 6 seconds

- Your muscle will then ramp down for 2 seconds

- 2 + 6 + 2 = 10 seconds: The optimal isometric contraction is 10 seconds as a result

Hope this helps!”

Does this mean you can or should never do 30-60+ second core stability holds again?

NO!

As Dr. K noted, long-duration core stability holds have their place for endurance athletes or people with advanced core stability.

But it does mean that 10 seconds is the optimal length of time to work on isometric strength and it’s most likely a better fit for the general population, especially for entry-level core programming.

There isn’t much in the way of studies or literature supporting this 10-second core stability concept, but I’m sure there will be in the years to come as some of the top trainers and coaches in the world are using it with great success with their clients and athletes.

Concentric Training

 The concentric portion of a muscular contraction is the most obvious portion.  It’s the lifting, pressing or pulling portion.

Oftentimes, uneducated or sloppy lifters will only focus on the concentric portion of an exercise by lifting the weight in a controlled fashion only to follow it by “dropping” the weight back to the starting position.  Just picture your gym-rat meathead who grunts his way through a way-too-heavy bench press and then drops the weight back to his chest before moaning his way through another ugly rep.  This has proven to be a very ineffective way of training for long-term gains, and is also more likely to lead to injuries.

However, when performed properly, concentric “focused” training has a significant place in your overall training regimen.  Let’s take a closer look…

First, let’s quickly review Olympic lifting.  The Olympic lifts consist of the clean & jerk and the snatch.  These lifts are entirely concentric because the lifter’s only goal is to rip the weight off the floor and get it to the end position.  Once achieved, the lifter will actually drop the weight…there is no eccentric portion to the exercise. 

You certainly can’t argue with the athleticism and fitness level of these lifters.  In fact, some would say that the Olympic lifts and their component exercises are the most beneficial exercises for total fitness.  After all, these exercises involve the entire body as one functional unit, place a tremendous workload on the muscular and cardiovascular system, burn a ton of calories in a short period of time, and create an enormous post-workout metabolic boost.  Pretty awesome, right?

Of course, not everyone has access to Olympic lifting equipment or a qualified Olympic lifting coach, but there are other ways to perform concentric-focused workouts.  For one, kettlebell variations can be just as effective, are generally easier to learn, and are far more convenient than traditional Olympic barbell lifts. 

Another variation on the concentric-focused training theme is to select exercises that focus on explosive movements like punching, kicking, throwing, and spearing.  You can also use ropes for pulling and sleds for dragging.  The options are endless…

Tempo Interval Training Boot Camp Template

Workout A- Eccentric Training

Workout B- Isometric Training

Workout C- Concentric Training

At least, that’s what the authors of two new studies that were presented at a meeting in San Diego for the American Diabetes Association are saying.

One study followed over 400 diet soda drinkers for 10 years.  This study found that the diet soda drinker’s waist sizes increased 70% more than non-consumers. Those who consumed two or more diet sodas per day increased their waist sizes five times more than those who avoided diet drinks entirely.

“They may be free of calories but not of consequences,” Dr. Helen Hazuda, professor of medicine at University of Texas Health Science Center at San Antonio, said in a written statement.

“These results suggest that – amidst the national drive to reduce consumption of sugar-sweetened drinks – policies which would promote the consumption of DSDs (diet soft drinks) may have unintended deleterious effects.”

As your waist size grows, so do your health risks such as diabetes, heart disease, and cancer.

The other study revealed mice that were fed with food laced with artificial sweetener had higher blood sugar levels than mice eating normal food.

“Artificial sweeteners could have the effect of triggering appetite, but unlike regular sugars, they don’t deliver something that will squelch the appetite,” said Sharon Fowler, co-author of both studies.

So, what should we be drinking?

“Beverages loaded with sugar, such as soda, energy drinks, and sports drinks, will contribute directly to weight gain,” said Heath Herrera, M.Ed., CSCS, YFS1 and owner of Fitness Revolution in San Marcos, the home of HH Fitness Boot Camps.

“Diet Drinks are not the answer either, according to the data from these studies. We recommend water or green tea.”

At Fitness Revolution here in San Marcos, Heath Herrera says that all prospects, not just paying clients, receive a complete meal and beverage plan when they first come in for a fitness evaluation.

“We do what we can to help the community. We realize that our training programs are not for everyone,” says Herrera. “But we want to give people something valuable just for taking the time to come in and learn about their health.”

If you would like to learn more about the Fitness Revolution meal plan and receive a free two week membership to their training program, contact Heath Herrera at HeathHerrera@HHFitness.com or 512.787.2219.

We’re alternating between 3 different workouts this month during the Monday, Wednesday and Friday session, each workout using a different interval protocol to best keep our bodies guessing and work every muscle quality throughout the week.

Workout A features the 20-40 Beast Circuit where you alternate between 20 seconds of work and 40 seconds of rest in a 5-exercise circuit format. This template is phenomenal for developing maximum strength and power.

A beast is a mystic creature that can display awe-inspiring feats of strength and speed of movement in short bouts and that’s what this workout is designed to turn you into. Get ready to unleash the beast within!

Workout B features the 40-20 Warrior Circuit where you alternate between 40 seconds of work and 20 seconds of rest in a 5-exercise circuit format. This template is phenomenal for hypertrophy (lean muscle gain) and muscular endurance.

A warrior must be able to exert maximum effort for extended periods of time in the face of endless obstacles. In a fight, the first person to fatigue usually gets knocked out- you don’t want to be knocked out! Regardless of what you do for a living, this workout will help you both physically and mentally prepare for any battle you may face on the job or at the home front. It’s gonna be a war!

Workout C features one of my favorite workouts of all time- The Mad Minute! It’s basically a 3-exercise succession complex for 1 minute of total work followed by a 1-minute rest and transition period for 20 total minutes of pain and pleasure. In other words, you perform 20 seconds of work for 3 consecutive exercises using the same training tool (bodyweight, TRX, kettlebell, bands, etc.) with ZERO rest and transition time between movements.

The Mad Minute is a real kill-shot where you totally empty the tank and leave everything on the training floor- rest is for the weak! Your conditioning and work capacity will be tested to the max. Plus, this template will provide a super potent fat-burning stimulus that will have your metabolism on overdrive for the next several days after completing it.

Studies show that by employing different work and rest periods or interval protocols throughout a given training week lead to better results then doing the same thing each day. This is called undulating periodization and we’ll be using it to take our fitness to the next level this month…

ARE YOUR READY TO CRANK IT!?

Heath

Your secret weapon to looking better, feeling better, and having more energy!

Continuing research shows when we perform high-intensity interval training (HIIT) for maximum fat loss and fitness results it’s best to perform exercises in a non-competing circuit fashion.  There are a number of different ways to perform non-competing or alternating sets and each has its own merit:

• Supersets: Alternate between 2 different non-competing exercises (e.g. upper body and lower body such as pushups and lunges)

• Trisets: Alternate between 3 different exercises (e.g. push, pull, and lower body such as pushups, rows, and lunges)

• Circuits: Alternate between four or more different exercises

However, every once in a while it’s fun AND effective to take a different approach – a more old school approach with a new school twist…

I’d like to share one of my new personal favorites; and to my surprise, a program design absolutely loved by my boot camp clients as well.  It is called BODYBUILDING BOOT CAMP!

BODYBUILDING BOOT CAMP (BB) combines classic old-school bodybuilding style training with new-school metabolic training for maximum muscle building and fat melting results.  This program is really gonna burn…

”Oh, it’s a deep burn.  Oh, It’s so deep.

Oh, I can barely lift my right arm ‘cause I did so many.

I don’t know if you heard me counting; I did over 1000.”

BB is a method of intentionally overloading each target muscle group by performing consecutive sets of the same exercise with short rest periods between sets in an effort to stimulate maximum hypertrophy – much like a bodybuilder would.

Hypertrophy is just a fancy word for muscle growth.

Hypertrophy training employs moderate to heavy loads (65 – 85% of your 1-Rep max) and moderate to high volume (3-6 sets of 6-15 reps). Sets must be performed to momentary muscle failure.

Momentary muscle failure is pretty much what it sounds like.  You lift a weight until you simply cannot lift it anymore.  This is beyond the point of muscle fatigue.  Your goal is to select a resistance where your muscles completely fail at a predetermined number of reps or time under tension.  This may sound scary, but it’s really nothing to worry about.  In fact, once you get used to it it’s a lot of fun and it really shows you what you’re made of!

When you train at this level of intensity you send the signal for muscle growth.  Remember, we want muscle growth because lean muscle tissue is highly metabolic.  In other words, the more muscle we have the more calories we burn at rest and the more fat we can melt off over the long-haul. J

In fact, some studies show that for every pound of muscle we add to our bodies we increase our daily caloric burn by about 50 calories. That means if a person gained just 5 pounds of muscle they would burn an extra 250 calories per day or 1750 calories per week.  That’s equivalent to ½ pound of fat loss per week while at rest!! Though many experts disagree over the exact number of calories burned with each additional pound of muscle gain, they all agree that you do burn more calories each day with every pound of muscle you do gain and that’s good enough for me!

I know what you’re thinking…

“Am I going to end up looking like some sort of muscle freak??”

DON’T WORRY!  YOU’RE NOT GOING TO GET BIG AND BULKY!

We’re not talking about massive gains in muscle like professional bodybuilders train for (often under the influence of powerful and illegal performance-enhancing drugs).  One pound of muscle is only about the size of your fist- hardly noticeable when spread across your entire body.

And here’s a quick disclaimer for all the ladies- please know that you have 10-20 times less testosterone (a top muscle-building hormone) than men do, and there are lots of men who struggle to gain size and put on muscle.

In other words, you’re not going to rip through your clothing and start looking like the Hulk (unless you eat like him and experiment with high doses of gamma radiation). Rather, you’re gonna come away with a tighter, more toned physique and a couple more cuts in your arms, legs, and shoulders to boot!

Now, how exactly do we combine the benefits of a traditional bodybuilding workout with the proven efficiency and effectiveness of high-intensity interval training like we perform in our boot camp workouts?

That’s where my BODYBUILDING BOOT CAMP program comes in:

Alternate between 30 seconds of work and 30 seconds of rest for a single exercise for 4 consecutive rounds followed by a 1-minute transition period. Perform 4 total cycles for a 20-minute workout.

Many muscle-building experts believe that 120 seconds of time-under-tension (TUT) for each body part is ideal for maximum hypertrophy and this is accomplished with the 30-30 for 4 rounds protocol.

You also need to select a load or an exercise variation that sufficiently challenges your muscles for about 6-15 reps in each 30-second work period. Intensity is the key to stimulating maximum muscle-growth and you absolutely need to push it to the limit while maintaining perfect form and technique on every set, particular towards the 3^rd and 4^th rounds when it’s starts to really burn.

The short, incomplete 30-second rest periods heavily exhaust your working muscles and stimulate the release of growth hormone (a potent muscle-builder and fat-burner) to shock your body and make it change for the better.

There are 4 total exercises within each workout that work your whole body, though some of the workouts will preferentially work certain areas of the body more than others. Why? Well, that’s just my little secret, he he! Of course, if I’d told you then I’d have to kill you

Below is a sample outline of this month’s program design:

BODYBUILDING BOOTCAMP

Workout A

Workout B

Workout C

It’s critical to note that since we’ll be performing straights sets of a single exercise with maximum intensity and an incomplete rest between sets, these workouts will generate a lot more delayed muscle soreness than usual.

The key to mitigating this soreness is by:

-      Performing body-part specific stretches and flexibility training during the rest and transition periods

-      Performing lots of self-massage both pre and post-workout on any sore and tight muscle groups via foam rollers, softballs, tennis balls, rolling pins, etc.

-      Drinking lots of water and consuming at least 20-30 g of complete protein before and after your workouts and every 2-4 hours throughout the day

One final thought…

I threw in a special 60-second metabolic finisher employing a total body exercise just to make sure we really ramp that heart rate up and cause an additional metabolic disturbance and thus a greatest post-workout afterburn.

Now, I need you to get mentally ready because this programming is EXTREMELY INTENSE.  I recommend it only be used for a short period of time (I like 3-6 weeks) followed by a mandatory active recovery week. In fact, most of the muscle growth will probably occur during the rest week as your muscles finally get to truly regenerate after 3 weeks of pushing them to the max.

OK.  Enough talk.  Let’s build some muscle baby!

Heath Herrera, M.Ed., CSCS, YFS1

HH Fitness, a proud member of the Fitness Revolution nation

If it was easy, everyone would do it!

Bodybuilder Boot Camp Trailer from Workout Muse