I don’t think I know one person who doesn’t have a “trouble spot.”  But I’m not referring to fat this time - I’m talking about muscle.  Unless you’re perfect (which I doubt), there’s always one muscle, or group of muscles, that just refuses to gain in size or shape.  For many, this problem occurs more commonly in the legs.

Momentary muscle failure is a term used to refer to the moment your muscles can no longer perform a repetition due to inadequate muscle strength.  If your goal is to increase size, strength, and endurance of a muscle - this “failure” is a good thing.  One training method that involves this - and is great for legs - is post-exhaust training.

Post-exhaust training combines a low-repetition set of a heavy compound movement followed by a high-repetition set of a lighter weight isolation movement.  An example of this would be to perform a back row (the compound movement) to stimulate the biceps, followed by an isolation movement, like a bicep curl, to bring the bicep muscle to complete exhaustion.

When you see the term “post,” you assume there must be a “pre,” right?  Well, there is.  Pre-exhaust training is the opposite: an isolation movement immediately followed by a compound movement.  It is believed, however, that post-exhaust training is preferred.  The reason is that you can use heavier weight on the compound movement without completely exhausting the targeted muscle, while still being able to go relatively heavy on the isolation movement as well.

This week’s Made Fit TV video focuses on using this method on the legs - specifically the quadriceps and glutes.  Check out the video for a demonstration of pairs of exercises that will target these muscle groups.  Also, make sure you print off the notes accompanied with it for pointers on form, reps, and weight below.

Post-Exhaust Pair 1: Quadriceps

Compound: Dumbbell Hack Squat

• Weight- Heavy
• Reps - 8 to 10
• Sets - 2 to 4
• Grab a set of dumbbells and hold them at your sides with palms facing behind you
• Elevate your heels 1 to 3 inches off the ground and stand with your feet shoulder-width apart
• Bend your legs and lower your butt while keeping your back straight and chest up until your thighs are parallel to the floor
• Stand up through the heels and repeat

• Weight- Heavy
• Reps - 8 to 10
• Sets - 2 to 4
• Use a chair or box and stand in front of it with feet hip-width apart
• Grab a barbell and place it behind your neck, resting on your shoulders
• Bend your legs and lower your butt to hover over the chair or box while keeping your chest up and back straight
• Immediately stand up through the heels before your butt touches the chair or box

Isolation: Weighted Split Squat

• Weight - Light
• Reps - 20 to 30
• Sets - 2 to 4
• Hold a a dumbbell in each hand
• Place your right foot slightly in front of you and elevate your left foot behind you on a chair or box
• Keeping your front heel down and chest up, lower your body until your right thigh is parallel to the ground
• Stand up through your front heel without allowing your knee to extend over your ankle
• Complete the set, and repeat on the left leg

So many times I receive emails and comments on what cardio is best for fat-burn.  In a nutshell, it truly does all depends on your body’s physiology, cardio conditioning, and genetics.   Some of us are just programmed to burn more fat than others, and some of us are not - but that doesn’t mean those of you who are not burning fat can’t train your body to do so.

Interval cardio training is an umbrella term for a number of methods that involve cardiovascular exercise at varying intensities.  Whatever method you use, the purpose of it is to condition your heart and body to become more efficient in utilizing oxygen for fat-burn.  An example of this can be one minute low intensity running followed by one minute high intensity sprints for a 30 minute period.   Studies show that exercising at varying intervals like this increases your metabolism, thus promoting fat-burn.  To get technical, this is called excess post-exercise oxygen comsumption (EPOC).  It’s also believed that this method of trainin delivers better results in less time!

There are tests available that can literally measure your oxygen consumption and fat-burn efficiency based on your breathing, heart rate, and physiology.  But if you don’t have access to the tools (or funds) for this advanced testing, there is a “Feeling Test” that you can perform on yourself.  Check out this week’s Made Fit TV podcast to learn more about interval cardio training and to take the “Feeling Test”.   Print it off in the template below, along with the interval workouts.  Once you know what level is best for you, try out one - or all - of the interval workouts I’ve provided.  Let me know what you think in the comments section!

Downloads:

Cardio “Feeling” Test & Instructions (69kb - PDF)

Cardio - Beginner Template (70kb - PDF)

Cardio - Conditioned Template (93kb - PDF)

Cardio - Elite Template (94kb - PDF)

With two-thirds of the American adult population overweight and one-third classified as obese, it’s no wonder NBC’s “The Biggest Loser”is such a continued success in primetime reality television.  But behind all of the hype, the sad reality is that only about 10% of people who lose large amounts of weight - similar to the contestants on the show - successfully keep it off for a year or more, according to the Journal of Clinical Investigation.

Seriously?! As a fitness trainer, this makes me sad and angry!  Obesity is treatable and preventable with the right tools, guidance, and motivation.  One person who is living proof of this claim is Season 2’s “The Biggest Loser” winner Pete Thomas.  Four years later, 185 pounds lighter, and $100,000 richer… Pete shares with me his experiences on this week’s Made Fit TV podcast!

Find out more about Pete Thomas and his upcoming events at these links:

http://winningman.com/

http://loseitfastloseitforever.com/

Mayonnaise has become a staple in the average American’s diet - which is a scary reality.  The mayonnaise alone isn’t the scary thing; It’s the fact that many recipes the general public finds appealing (tuna salad, potate salad, burgers, vegetable dip, sandwiches) consist of this fatty condiment.

In my opinion, if I’m going to eat 100 calories and 11 grams of fat of something, you bet it’s not going to be wasted on one measly tablespoon (which is one serving) of mayo.  Yuck!  I’d rather eat a cookie!  Sure, you can switch to “light” mayo, but there are other options out there.  How about fat-free cream cheese?

I am a huge advocate for fat-free cream cheese as a substitute for dips, dressings, and condiments.  Of course, the majority of your nutrition should consist of foods that are whole and natural.  But making substitutions in moderation is part of a healthy lifestyle.

Check out this week’s Made Fit TV episode to see my recipe’s for a healthier and leaner way to enjoy your Tuna Salad.  And if you’re not one who’s a fan of vegetables without drowning them in dip, try my modified recipe for a fat-free, protein-packed veggie dip!  I’ve brought to parties for years and no one can tell the difference!  You can also print them off below and save them for future reference.

Healthy Tuna Salad

Serving Size: 1/2 cup

Servings per recipe: 2

Ingredients: 1 cup drained chunk light tuna in water, 1 tbsp mustard, 2 tbsp fat-free cream cheese, 1 oz. chopped carrots, 1 oz. chopped seedless cucumbers, 1 tsp dillweed, salt, pepper

1.) Drain & rinse the can of tuna to eliminate added sodium

2.) Put the tuna in a medium bowl and flake with a fork to make small peices

3.) Add in the mustard and fat-free cream cheese, mixing it until even

4.) Chop up the carrots, cucumbers, and any other vegetables of your choice and mix it in the tuna

5.) Sprinkle in the dillweed, salt, and pepper to taste and mix well

6.) Serve on whole grain bread, whole grain crackers, or by itself!

Nutrition info: 1 serving = 145 calories, 1g fat, 4g carbs, 1g sugar, 28g protein

Fat-Free Vegetable Dip

Serving Size: 2 tbsp

Servings per recipe: 16

Ingredients: 16oz. fat-free cream cheese, 1 packet ranch dip powder mix

1.) Empty the fat-free cream cheese into a medium bowl

2.) Pour in the ranch dip powder mix and wisk together until smooth

3.) Scoop into a bowl, cut up raw veggies, and enjoy!

Nutrition info: 1 serving = 35 calories, 0g fat, 3g carbs, 1g sugar, 4g protein