Are you overwhelmed by all the nutrition and fitness information being crammed down your throat,telling you why you should eat this and that? The treadmill is more effective than the stationary bike for fat loss. Full sit-ups are SO bad for your lower back. No wait… crunches are the culprit now! Oh man which is it? We can’t seem to win here. Does ANYBODY have the answers? Do we really need those answers? Well, why don’t we stick to this week’s topic of machines versus free weights?

The question is not only which exercises are the best, but equally important, which ones can you do and are they effective? Are they effective for WHAT specifically? That’s a great question. Let’s look at the Seated Chest Press Machine versus Flat Dumb Bell Presses. Well, those two exercises are designed primarily to strengthen the chest, anterior deltoids and triceps. Obviously there are plenty more supporting muscles involved but let’s leave it at that for now. So which is better? Neither is better than the next! They work pretty much the same muscle groups with obvious mechanical and freedom of movement differences. Why did I compare the two exercises? One of the most heated debates in fitness today is the battle of machines versus free-weights. People always ask me about machines versus free weights and which is better. This is my take on the matter. Stop analyzing all the SIMILAR exercises and just pick one. (I would also prefer that you don’t change exercises every workout. Send me an email and we can discuss that one.)

It takes practice and experience to understand all the different exercises and their bio-mechanics. For the sake of simplicity and to lessen all the confusion, if you’re told it works the chest, give it a try and strive for improvement in technique and strength. Proper instruction and consistent workouts every month will go a long way to discover what you like and what works specifically for your needs. Now get down and give me 20!

In the Gym

Train your Abs Fast!

A recent study revealed that performing abdominal exercises at a fast tempo activates more muscle than performing them slow. To speed your movement, your muscles need to generate higher amounts of force.

Try this variation of floor crunches: (I’m assuming you understand the bio-mechanics of the floor crunch).

Lay on your back on the floor. Raise your legs up until they are perpendicular to the floor and then bend your knees about 30 degrees. Extend your arms above your chest. Begin by reaching towards your toes (touching if possible) and not allowing your legs to fall. Once you begin the exercise, do not pull your chin to your chest nor touch your shoulder blades on the floor. After 5 slow repetitions, speed up the movement to as fast as you feel comfortable. Do as many speed repetitions as you can in 45 seconds. Rest 60 seconds and repeat. Try working up to 5 total sets in each workout session. How many workout sessions? Send me an e-mail.