Posts Tagged ‘Fat’

February 23

Epic Diet FAIL: Monkey See, Monkey DON’T

When I was in my final year of graduate school in Abilene, Texas (can you believe that?) my buddies and I had a very uncommon hobby.

We went to the zoo and hung out with the monkeys.

Monkeys. I love ‘em. They may me chuckle. They remind me of my 3rd grade English teacher… she was about as bright as your garden-variety chimp. (She told me, “You’ll never amount to nothing!” on a weekly basis. What a lovely example to set for kids, right?)

Yet our trips to the zoo were centered around… shall we say….

more sinister motives.

These particular monkeys enjoyed throwing things at the people who got a bit too close to the cage…

… as in, well, 100 feet?

When I say “things” I do mean ANYTHING. I’ll let your mind imagine that picture… yikes.

But it was fun, in a “kids will be kids” kind of way.

Plus it was inspiring.

I mean, this one kid (monkey kid) had an arm on him so solid we wanted to draft him for our ailing football team.

“BLUE 24! BLUE 24! Banana cream pie…HUT!!”

Ah, I can hear it now… : )

Anyhoooo… that was all fun and games.

What I’m sharing with you today is NOT.

“Believe it or not, all this monkey business centers around Fat Albert.”

WAIT.

Fat Albert?

As in the old Cosby cartoon from way back in the 70s??

(Yeah, I’m dating myself… : )

Nah… not that Fat Albert.

The “fattest rhesus monkey on earth” Fat Albert.

They named him that for obvious reasons.

He… was…

“Gravitationally impaired.”

How’s that for being politically correct?

Actually, he was just ONE FAT MONKEY.

See below:

Fat Albert da Fat-Ass Monkey

"You gonna eat your fat?... "

In case you’re wondering, I didn’t doctor that image. That is the REAL Fat Albert monkey.

WOW.

Here’s why this sordid tale of college kids gone wild and dated cartoons applies to YOU:

Take a good look at Fat Albert.

Ask yourself: “How did he get so FAT?”

The answer, from his owner:

“He ate nothing but the American Heart Association recommended dietplan.”

Are you KIDDING ME??

THAT whale of a monkey at a low-fat, “healthy carb”, virtually meat-free dietplan?

And ended up like that?

Surely he was an oddity. The only one, right?

Wrong.

Seems The Southwest National Primate Research Center in San Antonio, Texas can make a monkey blubber up simply by doing one thing:

“Adding carbs to their diet.”

They’ve tested various carbs. The worst offenders are sugars and high-fructose corn syrup.

That should come as no surprise at all.

But an entire segment of monkeys get fat when they consume a dietplan recommended by the AHA… an organization with VERY questionable motives in my humble opinion.

( If you’re reading this on my blog, comment below and let me know what you think of the American Heart Association and their connection to the pharmaceutical boys. )

The AHA, and other government-funded orgs that depend on moolah from special interest groups, are not “the bad guys.”

Not entirely.

They do good things.

They also give out dietary advice that will do ANYTHING but keep you heart healthy and lean.

So that’s the bad news.

The GOOD news is that you can eat these tasty carbs at specific times.

And on specific days.

Here’s an example:

MONDAY: Lower calories (less than normal)
Keep your carbs low; eat only green veggies and one piece of low-sugar fruit for your carbs. Forget starch even exits. Consume ample protein from grass-fed sources, including eggs. Drink a lot of water.

TUESDAY:
Repeat Monday if you really want to burn bodyfat…

WEDNESDAY: Higher calories (more than normal)
Start the day with a brisk walk. Eat the same thing for breakfast as you did on Mon/Tue. Enjoy a modest portion of whatever you want for lunch.

Eat an apple BEFORE you eat lunch. Then eat whatever you desire. That evening, enjoy your favorite “healthy” carbs like a yam, brown rice, or whole grain bread. Just do not fool yourself into thinking this is the “good food”… it’s second- best AT best. But it tastes good, so enjoy. End the day with resistance exercise like bands, weights or bodyweight exercises.

EVEN BETTER: You’ll burn-off a lot more bodyfat if you START your day with resistance exercise and cardio.

A LOT more fat…

REPEAT CYCLE.

Take Sunday off to either fast (if you want to burn a LOT more bodyfat) or eat casually (which works if you are okay with losing a bit more slowly.)

Simple, right?

Except for… that morning workout I mentioned.

The problem is: TIME.

Yet the BENEFIT is far more bodyfat burned and a more shapely body.

Resistance exercise is the key. It ‘trains’ your body to accept carbohydrates from any form more readily… and that includes sugars.

So you can have your cake and be yummy too. : )

Like I said:

The problem is: TIME.

Here’s the solution to that problem. It beats the crap out of P90X and other time-heavy workout programs…

It takes only 7-14 minutes to complete plus a 9-minute cardio workout… that’s it.

AND… it will be the most challenging workout if you want it to be. I do it. I’m a bodybuilder.

You do the math.

My 7 Minute Body in-home or in-the-gym workout plan: <--- fast workouts; more fatloss

Listen: You have to come to terms with the fact that you will NEVER eat like a Puritan.

(Excuse that sentence if you happen to be a Puritan. ; )

So, if you want to actually ENJOY your life and your food without eating “perfect” all the time, you absolutely MUST learn the tricks of the trade.

Tricks that tell your body to use those extra calories and sugars as muscle fuel rather than bodyfat.

Tricks that demand your body burn off the excess calories consumed BECAUSE you ate the RIGHT way…. the clever way… 24-48 hours prior.

That is the plan I covered above… granted, without much detail. It’s covered in more detail in my book “The Every Other Day Diet”…

But you have to get the workout in to make this monkey business turn into body magic.

And the best, most time-friendly workout is this:

My 7 Minute Body in-home or in-the-gym workout plan: <--- fast workouts; more fatloss

Enjoy, and watch out for falling bananas.

June 21

Fat Is Not Your Fault

In this video I hope to shed some light on some provocative issues. First, craving fatty, sugary, high-calorie foods is not your fault. However, it is your responsibility—you have to learn to manage this vestibule pattern passed down through generations of DNA.

I have included a transcription of the video below. Enjoy!

Note: Thanks to too many years in scuba, I continually say “vestibular” in the video. The correct term of course is vestigial. But other than that… ; )

Please press the Play button to start the video…

Note: You can learn more about how to escape the “vestigial loop” covered in this video while still eating your favorite foods and losing all the weight you want by picking up my book The Ever Other Day Diet below…

Every Other Day Diet

TRANSCRIPTION

Hi, Jon Benson from Jon Benson Fitness dot com. Again, excuse the video-less video… my iCam is busted, but I’m getting it fixed this weekend.

If you missed the first video in this series, “Low Carb Lunacy”, be sure to check that out. Link below:

Low Carb Lunacy Video

Fat is not your fault.

Craving foods high in fat is not your fault.

Craving foods high in sugar is not your fault.

Craving high-calorie foods is not your fault.

Sounds wonderful, doesn’t it? Well, it’s a biological and evolutionary fact.

BUT….

Guess what.

Just as a ruptured appendix is not your fault, it’s damn well your responsibility.

Just as your appendix is primarily useless; a vestigial organ no longer required for daily function, so is… yep.

Your cravings for sugar, fat, and calories.

Picture yourself living on the Savannah countless thousands of years ago. Everything you ate you either hunted or gathered—and for most of your days hunting was far more rewarded by your clan and by the females than gathering.

Gathering was the sign of a poor hunter. In fact, there’s an old joke: Vegetarian in the Cherokee tongue means Bad Hunter.

Turns out there may be more to this joke than you think.

On the Savannah, you might go days without food. Hunger and discomfort was associated mentally with “gathering” — picking up second choice. Is it any wonder so many of us as children seem to have a built-in aversion to vegetables? Our ancestors probably viewed what little vegetables were available during the warmer seasons as scraps from a table — not nearly enough calories, protein or fat to sustain themselves against the ravages of the day.

But bring home a nice tiger or lean game and presto: Hero status. The clan celebrated. The women swooned (great hunters were like rock stars in that day, or so I can imagine.) And the clan ate like crazy. Why? Who knew when the next high-fat, high protein, super-filling meal would come?

Folks, this same pattern, now just a vestigial mental organ if you will, is very much alive in your DNA. The problem? That tiger is now conveniently packed in your grocery’s freezer section. You may expend about 75 calories driving to the store, picking up a nice fatted piece of beef, drive home, cook it, and serve it. Hardly worthy of lavish praises from the female in your “clan”… but again, that genetic memory is a monster. It kicks in. The “provider” is still “worshiped” in the recesses of your DNA guys.

Unfortunately, it’s now a matter of economics, not hunting prowess. And being good with money rarely entails expending calories. So, that same drive to collect high-calorie, high-fat, energy-sustaining food is all but useless in today’s evolved society.

Same with sugars. When sweet fruits were in season on the Savannah, they provided the energy needed for the hunt. They tasted great. They were, as some anthropologists suggest, a type of early aphrodisiac. Sugar can trigger powerful “feel good” hormones, especially in its refined form. So, if you cannot eat filling food, how about a quick fix of feel good food?

Again, you were rewarded for this, albeit probably not as much — and definitely in different ways — back on the Savannah.

So you’re bucking eons of societal evolution folks… countless thousands of years of how humans ate, every time you sense hunger. Every. Single. Time.

Only now, everything is at your fingertips. Ladies, you no longer need a “hunter” — you can “hunt” for yourselves. Unfortunately you expend far less calories than males, both then and now. Some theorize than the females were responsible for preparing the meals. that, in and of itself, was very demanding calorically. Now… er… not so much. Guys, the hunt is over. All that’s left is brining in the cash to pay for the meals — one of the reasons, btw, many psychologists believe women are attracted to security of wealth. Yep — it all goes back to the hunting fields.

The obvious problem is that we now have these foods — but we have them at our fingertips and we have them on steroids multiplied by infinity. Our sugars are 100x sweeter than any fruit ancient man could have ever tasted. Our beef is loaded with hormones and unhealthy altered fats never known in the ancient world.

But our vestigial cravings are still there.

So, while craving foods that are high in sugar and fat makes perfect biological sense, it is no different than your appendix. It is a useless vestigial organ if you will, and it must be removed.

That part is your responsibility. It is the price we pay for societal evolution. But you can do it. As we’ve evolved, we’ve also become far more intelligent. More aware of our actions and their consequences. And we can fool the body quite nicely into thinking it has all the nutrients it needs.

I cover more about how to trick the body out of this historical “loop” of hunter/gatherism in my book The Every Other Day Diet

Every Other Day Diet

Think about it. Comment below. Let me know if this resonates with you at all.

Thanks.

April 12

The End of a Classic | Does Being Slightly Overweight Matter?


The End of a Classic

It’s a bit of a sad day.

I know Easter is right around the corner — Happy Easter to all those who celebrate it.

And things are going great for my readers of Fit365Online.com. I have had over 1000 readers go through my freee Personal FatLoss Certification Course with rave reviews. As Freddy Mercury once said, “I thank you all.”

But I just found out that one of the best fitness role modeling books is being taken off the shelf for good.

Total Body Makeover from Lewis Wolk and the crew at A to Z Fitness is being retired — permanently removed from distribution early next week. In 5 days.

The reason? Lew and Sarah want to focus their energies on testing, reporting and then sharing with others what works in the fitness world.

This means they will not have the time to support their own material.

Now, you all know by now what I think about role modeling. It is one of the Top 5 Keys to Fitness Success.

It’s actually Key 2.

Key 1 is knowing how to define what success means to YOU.

Key 2 is finding role models: People who have been where you are and achieved the results you want to achieve.

Honestly, I would not have a career in fitness had it not been for role modeling and going through obesity first-hand. I would have just remained in the graphic design field forever.

But destiny had another plan… and I’m thankful for that.

You know, I still struggle with the obesity “genes” and habits, and I always will. But I now have SO many tools and role models to look to for inspiration that I just seem to keep getting back on the horse and keep my body in top shape most of the year.

When I slack off, and I do occasionally, I turn to guys and gals featured in Total Body Makeover for inspiration.

A kick-start back into the place I belong.

People like Craig Ballantyne, Nick Nilsson, Karen Sessions, Rob Poulos, and others… ALL found in Total Body Makeover.

It’s a book of inspiration, workouts, nutrition, mindset, and more.

Now for the good part.

As promised to all my readers, I will be sending you freee stuff and books that I do not make a penny from throughout the year.

If I think you need something, I’ll go the extra mile and get it to you.

So I am not taking any “commissions” or even a penny from this suggestion to get for yourself one of the last copies of “Total Body Makeover.”

Again — this is not making me a dime.

I don’t care.

It’s a darn good book.

On top of that, I’ve asked Lewis to include a freee book for you when you get Total Body Makeover called All Star Trainer Secrets… another role model classic normally $39.95… but freee…

and both books are only $14.95.

No strings, no commissions, just something I think you would love.

Get them here:

www.atoztoptrainers.com/indexjb.html Both books here

P.S. When you get the books, please email Lew and Sarah to say “thanks” for making this incredibly generous offer to my readers.


Does Being “Slightly” Overweight Matter?

Shockingly so.

A 2008 study nicknamed “The Physician’s Health Study” proved that just a little bit of extra weight can raise the risk of heart failure. The study was designed to calculate the heart hazards of being pudgy but not obese.

Researchers tracked the health of 21,094 U.S. male doctors for two decades found that even those who were only modestly overweight had a higher risk for heart disease. The numbers grew along with the amount of extra weight.

In men who are 5 feet 10 inches tall, for every seven pounds (3.2 kg) of excess body weight, their risk of heart failure rose on average by 11 percent over the next 20 years, the researchers wrote in the journal Circulation . The average age of the men at the outset of the study was 53. During the study, 1,109 of them developed heart failure.

Overall, the risk of heart failure increased by 180 percent in men who met the definition of obesity according to their body mass index (BMI of 30 and higher), and by 49 percent in men who met the definition of overweight (a BMI of 25 to 30).

So, what about the leaner and more active doctors?

“The lean and active group had the lowest risk and the obese and inactive group had the highest risk,” Kenchaiah said in a telephone interview.

And what about “all those hours” needed for exercise?

Yet another myth –

“As far as vigorous physical activity is concerned, even if somebody said they exercised one to three times per month — which is a very low level of exercise — they had an 18 percent reduction in the risk of heart failure after accounting for all other established risk factors,” said Kenchaiah.

This is just more support for my approach to exercise as found in 7 Minute Muscle. It is by far the shortest workout you can do to reap the greatest rewards.

It’s time to get more serious about that “little flab” — and studies like this one conducted over twenty years will go a long way to showing exactly how beneficial cutting the flab can be.


Fit Bits: In-Home or In The Gym?

For my top 5 questions of the day received, this makes the list.

“Jon, can I workout in my home or do I have to go to a gym?”

Here is both sides to the story…

First, the answer in most cases is “Yes” — you can workout in your home with little to no equipment and make very good progress.

With some exceptions.

First, you have to really have a great plan. Home workouts are fine, but honestly they are less exciting than going to a gym and being around other fit-minded folks. So a plan is crucial. If you just try to “catch a workout”, you will probably end up being inconsistent and not progressing.

Next week I’ll be releasing my 7 Minute Body System. This the in-home version of 7 Minute Muscle that requires only bands, a rubber ball, and your body weight. Dumbbells are optional.

This is a great plan for in-home workouts… and of course it’s only 7 minutes long.

There are other plans you can find on the Internet or in another book that may work for you too. Just be sure to USE on. Do not just wing it.

Results for in-home training tend to be lower on average than in-gym training for two reported reasons: Commitment and variety.

Commitment is crucial. If you have a good system and you can commit to it, then you can do well. But a gym fosters commitment in most people due to the costs and the environment. This is not always the case of course. Some people waste their bucks on a gym membership.

Variety is obviously much better in a gym — more equipment, more people to interact with (mental variety) and so-on.

One more thing: Progression. Progression is key in the gym or at home. So no matter what workout environment you choose, write down your workouts every day. The next time you perform that workout, be sure to add a rep or two here and there or some more resistance. Perhaps less rest between sets.

Always try to progress. Some days you will, others you may not — but the mental attitude of progress is essential.

The bottom line is this: If you can make the commitment to your self and get yourself a good, solid in-home plan, you can make in-home workouts work for you.

April 12

The End of a Classic | Does Being Slightly Overweight Matter?


The End of a Classic

It’s a bit of a sad day.

I know Easter is right around the corner — Happy Easter to all those who celebrate it.

And things are going great for my readers of Fit365Online.com. I have had over 1000 readers go through my freee Personal FatLoss Certification Course with rave reviews. As Freddy Mercury once said, “I thank you all.”

But I just found out that one of the best fitness role modeling books is being taken off the shelf for good.

Total Body Makeover from Lewis Wolk and the crew at A to Z Fitness is being retired — permanently removed from distribution early next week. In 5 days.

The reason? Lew and Sarah want to focus their energies on testing, reporting and then sharing with others what works in the fitness world.

This means they will not have the time to support their own material.

Now, you all know by now what I think about role modeling. It is one of the Top 5 Keys to Fitness Success.

It’s actually Key 2.

Key 1 is knowing how to define what success means to YOU.

Key 2 is finding role models: People who have been where you are and achieved the results you want to achieve.

Honestly, I would not have a career in fitness had it not been for role modeling and going through obesity first-hand. I would have just remained in the graphic design field forever.

But destiny had another plan… and I’m thankful for that.

You know, I still struggle with the obesity “genes” and habits, and I always will. But I now have SO many tools and role models to look to for inspiration that I just seem to keep getting back on the horse and keep my body in top shape most of the year.

When I slack off, and I do occasionally, I turn to guys and gals featured in Total Body Makeover for inspiration.

A kick-start back into the place I belong.

People like Craig Ballantyne, Nick Nilsson, Karen Sessions, Rob Poulos, and others… ALL found in Total Body Makeover.

It’s a book of inspiration, workouts, nutrition, mindset, and more.

Now for the good part.

As promised to all my readers, I will be sending you freee stuff and books that I do not make a penny from throughout the year.

If I think you need something, I’ll go the extra mile and get it to you.

So I am not taking any “commissions” or even a penny from this suggestion to get for yourself one of the last copies of “Total Body Makeover.”

Again — this is not making me a dime.

I don’t care.

It’s a darn good book.

On top of that, I’ve asked Lewis to include a freee book for you when you get Total Body Makeover called All Star Trainer Secrets… another role model classic normally $39.95… but freee…

and both books are only $14.95.

No strings, no commissions, just something I think you would love.

Get them here:

www.atoztoptrainers.com/indexjb.html Both books here

P.S. When you get the books, please email Lew and Sarah to say “thanks” for making this incredibly generous offer to my readers.


Does Being “Slightly” Overweight Matter?

Shockingly so.

A 2008 study nicknamed “The Physician’s Health Study” proved that just a little bit of extra weight can raise the risk of heart failure. The study was designed to calculate the heart hazards of being pudgy but not obese.

Researchers tracked the health of 21,094 U.S. male doctors for two decades found that even those who were only modestly overweight had a higher risk for heart disease. The numbers grew along with the amount of extra weight.

In men who are 5 feet 10 inches tall, for every seven pounds (3.2 kg) of excess body weight, their risk of heart failure rose on average by 11 percent over the next 20 years, the researchers wrote in the journal Circulation . The average age of the men at the outset of the study was 53. During the study, 1,109 of them developed heart failure.

Overall, the risk of heart failure increased by 180 percent in men who met the definition of obesity according to their body mass index (BMI of 30 and higher), and by 49 percent in men who met the definition of overweight (a BMI of 25 to 30).

So, what about the leaner and more active doctors?

“The lean and active group had the lowest risk and the obese and inactive group had the highest risk,” Kenchaiah said in a telephone interview.

And what about “all those hours” needed for exercise?

Yet another myth –

“As far as vigorous physical activity is concerned, even if somebody said they exercised one to three times per month — which is a very low level of exercise — they had an 18 percent reduction in the risk of heart failure after accounting for all other established risk factors,” said Kenchaiah.

This is just more support for my approach to exercise as found in 7 Minute Muscle. It is by far the shortest workout you can do to reap the greatest rewards.

It’s time to get more serious about that “little flab” — and studies like this one conducted over twenty years will go a long way to showing exactly how beneficial cutting the flab can be.


Fit Bits: In-Home or In The Gym?

For my top 5 questions of the day received, this makes the list.

“Jon, can I workout in my home or do I have to go to a gym?”

Here is both sides to the story…

First, the answer in most cases is “Yes” — you can workout in your home with little to no equipment and make very good progress.

With some exceptions.

First, you have to really have a great plan. Home workouts are fine, but honestly they are less exciting than going to a gym and being around other fit-minded folks. So a plan is crucial. If you just try to “catch a workout”, you will probably end up being inconsistent and not progressing.

Next week I’ll be releasing my 7 Minute Body System. This the in-home version of 7 Minute Muscle that requires only bands, a rubber ball, and your body weight. Dumbbells are optional.

This is a great plan for in-home workouts… and of course it’s only 7 minutes long.

There are other plans you can find on the Internet or in another book that may work for you too. Just be sure to USE on. Do not just wing it.

Results for in-home training tend to be lower on average than in-gym training for two reported reasons: Commitment and variety.

Commitment is crucial. If you have a good system and you can commit to it, then you can do well. But a gym fosters commitment in most people due to the costs and the environment. This is not always the case of course. Some people waste their bucks on a gym membership.

Variety is obviously much better in a gym — more equipment, more people to interact with (mental variety) and so-on.

One more thing: Progression. Progression is key in the gym or at home. So no matter what workout environment you choose, write down your workouts every day. The next time you perform that workout, be sure to add a rep or two here and there or some more resistance. Perhaps less rest between sets.

Always try to progress. Some days you will, others you may not — but the mental attitude of progress is essential.

The bottom line is this: If you can make the commitment to your self and get yourself a good, solid in-home plan, you can make in-home workouts work for you.

March 11

Issue 64: The Skinny on Fats; Last Chance At Fitness Freebies

Let’s get this one out in the open:

1. Fats do not make you gain bodyfat.

2. Fats do not put you on Heart Attack Row.

3. Fats are not the enemy.

We’ve been sold a bag of lies when it comes to fats.

Fats are essential for your body’s hormone production, skin health, absorption of fat-soluble vitamins, and even burning bodyfat. Yep… you need fats to burn fat.!

Studies have been conducted to attempt to elevate cholesterol levels using high-fat diets. Most all of them have failed miserably — in fact several “lowered” total cholesterol while raising the so-called “good” cholesterol (HDL).

That being said, you don’t need the following…

1. A lot of fats in your diet. Fats still contain over twice the calories per gram as carbs and protein.

2. Any kind of “fake fats” — margarine or processed oils of any kind are highly dangerous foods.

Here’s my simple dietary fats solution:

  1. Eat fats as they occur in nature, but eat at least 80% as they REALLY occur in nature — meaning from grass-fed and free-range sources. The extra cost is worth it. It tastes better and your medical costs will well offset the few dollars more per pound you pay.
  2. Cook with a combination of olive oil and coconut oil, but use both sparingly. If you are eating plenty of animal protein you do not need excessive fats… not because of ‘danger’ but because of needless calories. Not a good idea if you’re wanting to keep your abs. But a bit of raw butter or olive oil can make bland veggies taste wonderful, so feel freee. Also, omega 3-rich fats like olive oil and fish (and especially fish oil) help lower inflammation. That’s the real culprit behind heart disease in most cases.
  3. Avoid a lot of fats at night. The night-time meals should be high in lean protein (tuna, tofu, turkey breast) with very limited fats if you are wanting to really get lean. If you are just trying to shed bodyweight slowly, it’s okay to have some fats at night.

Just do me a favor: If you are on the “Fats make you gain bodyfat and have heart attacks” bandwagon, jump off. We have consumed fat for countless thousands of years. Just consume it the way we always HAVE (naturally, not stuffed with hormones and cooked up in a lab) and you’ll be fine.

If you want a diet-solution that actually uses dietary fats to help you lose bodyfat, then use this one:

My Real-World Diet Plan Eat Fat, Lose Fat!

It’s a real-world plan that allows you to eat your favorite foods and still shed the bodyweight you want.

And yes — that includes fats.

Last Chance at the Freebies

Just a reminder:

http://www.FreeFitnessGiveaways.com 24 Hours Left

These are five freee e-books and bonuses that five fitness pros chipped in (myself included) to say “thank you” for your support and readership.

Here’s what we have for you, all freee …

1. A killer muscle-building workout by Joel Marion, Body For Life Grand Champion…

2. 7 Ways To Increase Your Bench Press by “Critical Bench” editor Mike Westerdal…

3. Jeff Anderson’s new “Supplement Review Guide”…

4. Vince DelMonte’s “Razor Sharp Abs” Cardio Workouts (book and videos)…

5. And of course my surprise gift. ; )

All here, no strings…

http://www.FreeFitnessGiveaways.com 24 Hours Left

Enjoy… but remember, we take them down Wednesday at midnight. 24 hours from now.

Fit Bits: Unilateral Training

Here’s something to break up your workout: Train one SIDE at a time.

You can work one side of your chest at a time, one arm at a time, one leg at a time, and so-on. Working unilaterally will cause you to have to increase your balance skills, and that involves muscles you are probably not working at the moment. Plus working one muscle side at a time really is a challenge, especially with legs.

Two of my favorite unilateral leg movements are one-legged bodyweight squats and leg presses with one leg. Both are super challenging and take practice. You can Google “one leg squats” and find some YouTube examples of how to do them properly. For the leg press, just make sure you start with well ‘under’ half your normal leg press weight. That’s just so you can get the movement down before you increase the poundages.