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Rickie Knows Best

Have questions about your workout? Need a new routine? Fill out the form below!  -Rickie, Core Fitness Trainer
Previous Questions:

Q: I'm 26 years old and I have been wanting to get on a workout routine however I get so discouraged with all the different diet plans and workout regimens out there. All my girlfriends told me about the wii fit and and said it helped so much so I went and got one and to be honest I can't take it seriously no matter how hard I try. I am 4'11 and 110 pounds im petite but not fit. Yes I have a child but that was 5 years ago and no excuse lol I just would like to know what is the best foods to eat to tone up and the best workout routine that will help me. I want to be healthy and TONE so any advice?

A: I understand your confusion and uncertainty regarding the multitude of diet and "infomercial workouts", most of that information is geared to appeal to individuals that are not committed to a workout.

I am pleased you inquired with someone in the fitness field.  At the end of the day, nothing is going to beat good ole' fashioned BASIC strength training.  I totally believe in individualized workouts that sometime seem a little unorthodox, however; we are in the gym to get leaner, stronger and healthier.  The basics are where you should start.  The basics encompass many movements though.  Movements that target larger muscle groups at one time such as squats, pull-ups, military presses, etc...  All of which I could show you better than I can tell you. 

A diet plan that educates an individual on proper food choices, meal timing, etc... is the direction I take.  Many diet plans have some real, scientific applications, yet is it a lifestyle that is being taught, or applied until a certain date.  I will say that one "diet" that has been proven through extensive research is the Mediterranean style diet.  Studies have proven that heart disease is extremely low with those eating a Mediterranean diet.  Mediterranean style diets are high in lean meats, fish, smart fats like olive oil and nuts, veggies and low in refined carbs, processed grains and sugars.

My advice to you is clean up your diet.  Get rid of anything that doesn't grow on a tree, from the ground or that you can't "catch".  Basically packaged and processed foods are out, and more whole foods such as eggs, fish, veggies, berries, pecans and other nuts are in.  The addition of quality whey protein powder can be added to fill in the blanks and consume after your workout with weights.  Certain other foods such as beans, sweet potatoes and clean carbs can be added eventually as well.  Timing is HUGE when it comes to nutrition.  Certain things should only be eaten at certain times.  That is something we can discuss in person.  We can also discuss a workout regiment as well.  One thing I will say before I go, excessive amounts of cardio is NOT the solution to becoming "fit".  Fitness in itself is basically the ability to exercise efficiently and still have enough energy to function with day to day activities.  Getting fit will entail your resistance training, flexibility training and SOME complimentary cardiovascular work.  Trust me; all of those components are tied together by nutrition.

Reference the Wii fit... I applaud anyone who tries to do anything outside a sedentary lifestyle.  I must say that the Wii in no way replaces what you can achieve in the gym, especially with a trainer’s guidance.

 

Q:  I am a College Student and also I work at Fort Bragg. 2011 is the year where I want to get my body the way I want it to look. I have played tennis for many years and was also a Dance about 3 years ago. I have gain my college 30lbs, while I already had about 25lbs extra already. I would like to lose about 50lbs before my 21st birthday that's on July 5th. I would like to join the gym because I feel that it would help me. What membership plan could help me and prices?

A:  Hello Chris,

I'll answer your inquiries by starting at the end of your question and work my way to the beginning.  You asked about the type of membership plan that would help you achieve your goals. 

Simply joining the gym is a step in the right direction.  There are some studies in the field of sports psychology that show merely associating yourself with a gym environment and being surrounded by people who exercise can cause a person, subconsciously to begin living a healthier lifestyle.

I can attest to that personally.  After  working in the gym all day I am regularly motivated to workout myself simply from seeing others workout.

I've been lifting weights for numerous years and know that it takes at least 6 weeks  make a new activity a habit.  I know hitting the gym on a regular basis may be challenging at first, but after an extended period of time it will become part of your daily activities.  Meeting with a trainer helps you make it to the gym, even when you don't want to.  That is the beauty of having a trainer - accountability. 

Don't get me wrong, I am not one of those genetically gifted trainers that have always been in good shape and can swim in a sea of refined carbs and still not gain an ounce of fat.

I personally was husky my whole life, lol.  Seriously, I have a picture from when I was about 2, holding a fried chicken leg.  I was a big guy and at the age of 22 I peaked with a weight of 300 lbs.  That is a non-muscular 300 lbs.  That is when I started working with a friend who was a trainer and a body builder.  With his help and guidance, the path that I now walk was laid.  I understand that hard work, staying focused and loving ourselves more that twinkees and General Tso's chicken are what keeps us in the right state to achieve our goals.

Specifically, for you bro, July is ample time for you to get leaner, healthier and stronger if you start as soon as you read this.  Due to your athletic and active background, you understand the mental aspect of working toward setting goals, structure and max effort.  That will work in your favor. 

When you make your way to our facility we will have a trainer available to meet your schedule needs and able to assist you with your 2011 goals.  I look forward to meeting you.  Take care.

 

Q. I was wondering what is a good weekly workout schedule to burn fat & loose weight & tone up. What I'm saying is How many Sets & Reps should I do. And I was interesting in becoming a personal trainer are their any Schools in Fayetteville that I could attend to learn to become a Personal Trainer.

A.  O.K. buddy.  I'll attempt to answer this question without any detailed information about you.  My answer should be taken merely as a guideline.  A greater understanding of the complexity of putting together a individualized,effective regiment should be scheduled with a quality trainer.  You stated that you're interested in training yourself and asked about an effective workout for burning fat. 

Assuming that you are eating a clean diet consisting of adequate protein, smart fats, vegetables and low refined carbohydrates. Try to eliminate man made boxed and bagged "fake foods" such as cereal, pasta and juice.  There isn't anything in a soda or a chip that will contribute to muscle gain.  Referencing our paleolithic ancestors again, you should eat like a cave man.  Chicken, shrimp, steak and eggs would be healthier options over  chicken nuggets, hot dogs or processed meats.  Try to incorporate broccoli, almonds, berries and other similar foods into your daily eating regimen instead of bagels, cereal and soda.  Theoretically, an efficiently running body should be able to stay lean without exercise.  Since we as humans aren't nearly as active with our daily lives as our paleolithic ancestors we must exercise frequently.  With a diet that is geared toward keeping your metabolism and hormones running in an energy burning state, weight training would
be the next component. 

When we lift weights (strength train)with intensity and challenge ourselves, our metabolism stays raised for upwards of 38 hours depending on the muscle group and exercise executed.  A system known by the acronym EPOC - excess post exercise oxygen consumption.  It basically states that the body is recovering, restoring energy reserves, repairing at cellular level, etc...  After intense exercise all of these reactions keep your metabolism raised thus burnig more calories.

On the other hand, studies show that a steady state of aerobic exercise does not cause a spike in metabolism post workout.  So it would not be a wise move to plan your "fat loss" workout focusing on cardio.

You want to "tone up".  Lets call it what it is.  You would like to develop an athletic or muscular physique.  Perhaps not overly muscular, but definitely increase muscle mass.  This of course wil be achieved by lifting weights (wisely) and correcting any nutritional areas that hinder muscle gains.

How many reps and sets should you do?  Any weight training program can produce SOME changes if done consistently.  Would those changes be optimal if you simply went through the motions?  Probably not. There are a multitude of things to consider when prescribing an exercise regiment. For instance, the hamstrings (posterior thigh) have been shown in studies, that a large % of people have more fast-twitch muscle fibers located there.  Fast twitch fibers tire easily, yet have the propencity to grow more with heavier loads and lower reps.  So, a work out asking for hamstring curls done for 12-15 reps would quickly prove ineffective in many people as opposed to a range of 4-8.  That same fact goes for many muscle groups.  This is the reason why some people respond to certain rep schemes, while others don't.  Even myself, through trial and error, I have realized my biceps respond better to med-high reps, around 12-15, yet my chest and shoulders love low reps
(4-8) with heavy weight.  What I am trying to explain is that rep range and sets can vary from person to person and muscle to muscle.  There are numerous pathways that muscles require to be stimulated for growth, for example:  Hormone levels, time under tension, occlusion/increased blood flow, fiber make-up, position of flexion/leverage, force production overload, neural efficiency etc...  The answer will not be simple.

As a general rule, most of your muscle stimulating reps must fall somewhere between 6-12 reps per set.  The higher the rep range 12, 15, etc.) the lower amount of sets you will need to do.  Opposed to lower reps which will on average require more sets.

Take a look at some of my previous responses to other questions and collectively you will gain a better understanding (I hope) of how to set up a routine for yourself and why you should do it a recommended way.

To answer your question about schools in the Fayetteville area that offer personal training certifications.  I would not recommend any as of yet.  I do recommend the local colleges that offer exercise science, athletic training, physical education and other related majors.  You can gain information for those college classes on line or visit the school.

 

Q: What is the most efficient way to exercise glutes for maximum results?

A: Perfect "for the ladies" question.  Ove the years working with women with different sizes, shapes, abilities, ages, etc... I have found they have one thing in common.  The desire to have a complimentary posterior region.  The Gluteals.

The glutes are made up of your gluteus minimus, medius and of course, maximus.  The gluteus maximus is the largest muscle in the human body and the most superficial (close to surface) out of the Gluteals.  So the gluteus maximus is usually the muscle wanting or needing to be prioritized. 

First of all let us look at the functions of the gluteus maximus.  Remember, we were given our muscles for function and work, not for show.  So to EFFICIENTLY work any muscle, we must work it within it's designed anatomical function.

The gluteus maximus has many different functions such as providing pelvic stability, control of gait, as well as involved in hip extension and lateral rotation.  Hip extension is basically what you do when you are standing straight up, bend over to tie your shoe and rise again.  Lateral rotation is if you are standing with both feet together facing forward and you shift your legs into a "sumo" position.

O.K., so we have 2 primary anatomical functions with hip extension and lateral rotation of the femur bone.  Keep in mind that everyone's mechanics may differ and muscle activation may alter.  The activation of gluteus maximus was found to be highest when a full squat exercise was perfomed, as well as incline running.  Explanation being that during a FULL SQUAT, the gluteus maximus is the power house that gets you from full squat position to parallel. So half squats don't engage the glutes any more than doing the "stanky leg" will.  So deep squats or nothing!

Secondly, incline running is effective due to the drive and force produced when fighting against gravity.

Enough talking form and function, blah, blah, blah.  How do we effeciently hit glutes?

1.  Deadlifts
2.  Back Extensions
3.  Reverse Back Extensions
4.  Good Mornings

Gluteus Maximus involved in lateral rotations of femur:

1.  Wide Stance Squats
2.  Wide Stance Leg Press
3.  Sumo Deadlifts

Honorable mentions:

1.  Deep Squats
2.  Lunges (difference variations)
3.  High Step Ups

A great glute building workout might look like this:

After warm up, deep squats 4x8 (toes pointed slightly out), drop lunge (wide stride) 4x12, "Almost stiff-legged" deadlifts 3x15-20.

Hope this helps.

 

Q: Im a 26yr old female. I have never really lifted weights but I want to start because I dont have any muscle! Im 5'4, 120lbs,but you cant see any muscle tone!!! Im not fat though. I used to run alot and that helped my legs tone a little. I really dont eat too bad,but I guess it could use some help too. Please just give me a basic program to get me started,or atleast an idea of what to do. Thank you!

A: This is an easy one.

Easy because the solution is within the question.  Not so easy because simply following a regiment I may recommend will not take into consideration your own individual biomechanics, hormonal make-up, metabolism, recovery abilities, etc.  Catch my drift?

ESPECIALLY since you are a novice to the strength training world.  So any program that I "broadly" put on here for you would not be very responsible of me without being able to at least assess and supervise you through a program.

I will say this.  Based on your age, height, weight and the fact that you said you "don't have any muscle", I can invision your frame and physique.  As I said above, the solution is within your question.  You must work on building lean muscle mass!  And a good start is with weight training.  That, coupled with a nutritional and supplemental program, that are condusive to gaining muscle.

Do not be afraid of gaining "too much muscle."  Not only are women's lower androgen levels (masculinizing hormones) - 20% - 40% lower than men, but also because women have only about 60% of the number of muscle fiber nuclei compared to men to receive those hormones.  Basically saying, you couldn't get as big as a muscular weightlifting male if you tried.  At least not naturally.

Added bonus - the more muscle you have, the easier it is to stay lean.  One pound of muscle allows you to burn an extra 50 calories per day.  Muscle is very metabolically active in that it also contributes to better triglyceride regulation, glucose control, increased HDL cholesterol, allows for better insulin sensitivity (Carb control), immune system enhancement, and the list goes on.

So, my advice to you, is get with a trainer to at least help you get started on a structured program and teach you the process.

Give a man a fish, feed him for a day.  Teach him to fish, feed him his whole life.

 

Q: Rick, How often should I do abs?

A: Allow me to take this opportunity to debunk a "gym myth". the infamous "you can work abs every day" should go in the dumpster along with the "squats are bad for your knees" and "women shouldn't lift heavy weights".

I must make it known that I am of the school of thought that doing ab exercises is overated and grossly misunderstood. For instance, doing abs daily wont make your midsection any more defined than doing bicep curls daily will make your arms look like Arnolds in the 70's. Regardless, muscles need recovery time. True, some muscle groups recover quicker on average, and training frequently can change periodically. On average, folks simply approach abdominal training without any true structure - just random movements in search of "a burn". Lower body fat is what creates definition!!!

If you were a client of mine, you would never do direct abdominal work under my supervision unless you absolutely insisted on it and/or threatened to drop a 25 lb. weight on my bad toe. The reason? EMG (Ekomyograph) studies - which are electrodes attached to the body to see which muscles activate and to what degree, show that the abdominals are recruited to activate more during pull-ups, deadlifts and squats than with sit-ups and crunches.

Soooo with that being said, if you were a client of mine we would focus on exercises that work MULTIPLE muscle groups AS WELL AS the abs.

When asked about "the stability ball exercises and core work". I respond with half of the people that use the term "core" couldn't even explain to you what that means. Look at it this way, if I can do a dumbbell chest press on a stable bench with 100lb. dumbbell's, what sense does it make to reduce the load by 50-75% to 25-50 lbs simply because I now have to "balance" to recruit my "core". You are doing yourself a disservice, and selling yourself short.

How often should you do direct abdominal work? For the sake of being fair, I would say no more thatn 2x a week, for 1 or 2 exercises with no more than 12 reps. For example:

Day 1 - Weighted decline "half" sit ups 3x 8-12 reps
Day 4 - Reverse Crunches (weighted) 3x 8-12 reps

 

Q: Rick, my brother. I've been trying to gain some muscle, especially to my chest and arms. I wouldn't mind a six pack either. My wife and I are taking a cruise in 2 months and I want to at least LOOK like I work out. My typical routine is:

Monday
-Bench Press 3x12
-Incline Bench Press 3x12
-Flat Bench Flyes 3x12

Wednesday
-Barbell Curls 3x12
-Dumbbell Curls 3x12
-Machine Curls 3x12
-Triceps Pushdowns 3x12
-Kickbacks 3x12
-Bench Dips 3x12

Friday
I combine both days

I have been following this routine for 4 months and I see little difference, I think.I want to be HUGE though!

A: First of all you said you want to at least LOOK like you workout... So I am assuming you haven't progressed much in 4 months if you don't even resemble a weekend warrior.

Okay my man, lets set you straight, shall we? I have rules for you to start applying:

1. Start working every major muscle group. This includes bac, quads, hamstrings, shoulders, calves, traps, and yes, arms and chest. If you focus on just a few muscle groups not only will you be visually disproportioned, but you're setting your muscloskeletal system out of alignment which sets you up for injury.

2. Focus on bigger compound free weight movements instead of a bunch of machines and smaller movements. So, squats? Yes. Leg extension? Eventually. Dips? Yes. Kickbacks? Kick them to the curve.

3. Change is good! IN strength training, there is a principle known as the principle of progression. Meaning always progressively increase your weights, intensity, etc. You can't keep doing the same thing expecting different results.

So even though you may have read somewhere that 3 sets of 12 is "ideal", it's not necessarilly. Plus, if you've been doing the same exercises 4 months, it's no wonder you've experienced little. Your body has reached the adaptation stage, so now it's expecting the same ole workout everytime.

Here's a typical routine, I would set you up with, considering I don't really have enough information on you:

Monday: Back and Chest (After warmups)
-Lat Pulldowns to clavicle 4x12/10/8/8
-1 Arm Dumbbell Rows 4x8
-Deadlifts 4x8
-Incline Barbell Press 4x8/8/6/6
-Dips 4x12
-Cable Crossovers 3x20

Wednesday: Legs (After warmups)
-Squats 5x12/10/8/8/8
-Leg Press 4x12-15
-Alternating Lunges 3x12-15
-Lying Leg Curls 4x6-8
-Back Extensions 3x12-15
-Standing Calve Raises 3x12-15

Friday: Shoulders/Traps/Biceps/Triceps
-Seated Dumbbell Press 4x8
-Standing Lateral Raise 3x12
-Bent over Raises 3x12
-Barbell Shrugs 4x12-15
-Seated Alternating Dumbell Curls 3x8
-Include Curls 3x8
-Cable Curls 2x15
-Close Grip Bench Press 3x8
-Overhead Dumbbell Ext. 3x12
-Rope Pushdowns 3x20

 

Q: Hey Rick,

I'm a 31 year old married student-mother of 2 young children. I look in the mirror and it seems as if I'm getting FATTER despite running 30-40 minutes 5 days per week, and following a low calorie/low fat diet.

I admit, I don't get enough sleep because I'm either doing chores or studying. What am I doing wrong?!! Help!

A: EVERYTHING! Seriously, you could be a spokesperson on how NOT to lose fat and gain zero muscle.

Your adrenal glands and nervous system will probably thank you for seeking help, cause I'm willing to bet they were close to catching the midnight train to Georgia.

Okay, first of all, your cortisol- which is a hormone that drastically increases under stressful circumstances is obviously eleveated to do your long-duration aerobic work and low calorie/fat intake. Both of which are seen by the body as "stressful" situations and definitely unnatural. And if you are "cutting" your calories based on the same formula - studies show that the average formula is grossly inaccurate. So yes - you are probably starving muscle tissue, while at the same time, cortisol remains high, still breaking down protein (muscle) tissue and facilitating fat storage, especially in the belly region.

Sooooo, solution #1: Eat MORE FOOD, and more FAT. Put down the low fat-high carb bagel and include some smart fats in your diet from tree nuts, fatty fish, etc. Fats are ESSENTIAL for cellular function, hormone production, vitamin absorption, even muscle building to name a few benefits.

Solution #2: Stop the excessive aerobic work because all you are doing is using muscle tissue and reducing beneficial hormones and increasing fat storage ones. Oh, and try picking up a weight at lest 3 days per week.

Solution #3: Take time for yourself, because stressing over school, work, family, etc. only sets a cascade of hormonal uproar. Namely cortisol and insulin start wreaking havoc on not just your fat loss endeavor, but your cardiovascular system, immune system, and them some.

OH! And GET SOME SLEEP!! Growth hormone peaks during deep sleep (uninterupted), which has its own health, muscle building and fat burning properties.