From Desk Job Back to Boot Camp Shape

10. That is the number of years since your job demanded sweat, laps, push-ups and you being out of breath. It s also the number of pushups you can do now since you’ve been sitting at the desk and exercising only your fingers on the keyboard. But don’t worry, your muscles have memory and they know that tone and strength are possible.

Start from the inside out. – Mind, Heart, Core and Posture

The first place to start is your mind. Look at the bright side, you have it better than most people out there who have never been in tip top shape. Their muscles and endurance have never been made to work and therefore they maybe could never to what you can and will do. Make up your mind to make over your body.

Now you are ready for some easy cardio. This will remind your muscles what it is to be warm and work while letting your build up your heart and core first. On your cardio days also do abdominals and back strengthening exercises. Getting your heart back to pumping with ease should come before you can really work the rest of you.

As I discussed in the last column, and you should focus on running, biking, rowing, elliptical and walking. Start with 10 minutes on one machine and do 10 on the next machine the next day. Take it outside as well. Get to where you change it up every day you work out and increase gradually from 10 minutes to 30 at a time.

Your core also needs to be strong before you can really work the rest of the extremities. Crunches should be combined with lower back moves every day you exercise. I went over some basic abdominal crunches in the last column as well, so for the low back it’s as easy as laying face down on the ground and lifting your arms straight overhead and up with along with your legs. Leave your neck in line with the spine and look at the floor as you lift the arms, head, chest, shoulders knees and feet off the floor. Hold for two seconds and relax back to the floor. Repeat 8-12 times. Finish with a cat stretch on all fours with your spine rounding to the ceiling.

Back not Pecs

When at a desk, you end up rounding your shoulders and slouching. Your pectoral muscles get tight and your trapezious and rhomboids get stretched and weak. In your first week of getting back in shape, also start with your posture and correct the problems of years of desk work and stretch the pecs while strengthening your upper back with reverse flies, bent over rows, and machines.

Once your core is stronger, your pecs are stretched and your upper back muscles are strong enough to pull your shoulders back, you should be standing tall and ready to move on.

The Marathon and Machines

Ok, so you won’t need to run a marathon, but your next cardio goal is 40-50 minutes, doing different machines for 15 minutes each, or just taking our outdoor running and biking longer. You are also ready to move to muscle building in your biceps, triceps, shoulders, pectorals, quadriceps, hamstrings, calves, glutes, and inner and outer thighs . Start with some basic muscle building moves on machines. Chose machines first that let the rest of your body rest and just focus on your arms one day (and yes you can add chest press machines and pushup simulator) and legs the next. Day 1- arms, day 2 – legs, day 3 – cardio and core, day 4 off and then repeat.

After you are building strength back, take yourself off the machines and into free weights and balancing leg moves like lunges and squats. These will also start working your core at the same time to balance and keep your form.

Change up your cardio workouts by adding some uphill jogs to your running days. Take the elliptical in reverse for 2 minutes and forward for 2 minutes at a time. Try a spinning class to challenge your bike days or chose different trails outside.

Multi-Tasking

After you start feeling stronger with the muscle isolation, you are ready to multi-task! This is a great time saver and will kick up your results. You just need to add lower body non-machine moves with a free weight exercise for the arms. Start with the basic alternating lunges with bicep curl and shoulder overhead presses. Calf raises and triceps French presses overhead and so on.

My next blog will be all about creative multi-tasking moves, the heart and soul of my fitness DVD line.

By then, 10 will be the number of pushups you have left to get to 50.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

A Muscle-Building Landmine That Will Kill Your Gains!

Ok, quick question for you...

Which is more important...impressing the "no-necks" at the gym for 45 minutes a day with the amount of weight you can load up on the bar...

...or impressing your friends the other 15 hours of the day with a body you can really show off?

If you chose the latter then take my advice...make sure you're only using a weight that allows you to reach muscular failure at your target reps with the STRICTEST of form!

The fact is, most trainers are so focused on not looking “strong” enough to the others who are lifting around them, that they lose sight of what really counts...effectively targeting muscle fibers for maximum growth.

Even the best exercise in the world won’t do a damn thing for muscular development if it’s not performed correctly and when you load too much weight on the bar, it forces you to "cheat" by depending on other muscles to do the work your "target" muscles can't.

This is one of the main reasons why there’s an endless line of knuckleheads who look the exact same month after month, year after year as they spend their time in the gym flopping their bodies all over like a hooked bass, trying to lift MORE weight than they can handle.

It may challenge your ego a little bit, but if you’re serious about packing on slabs of muscle…

...FORGET ABOUT THE WEIGHT ON THE BAR!!!

By using the exercise's full range of motion and focusing on the muscles designed for the movement, you're guaranteed to stimulate deep growth that will pay off well after you've left the gym floor.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Operation Diet Dissection

Q.

Dear Stephanie and Sgt Ken,
How can I eat reasonably healthy on days when I don't have time to make a full balanced meal? Do you have any suggestions for quick fixes?

Thanks,
SGT Brown

A.

SGT Brown,
Hello. Thanks for writing! The fact is that we all love sandwiches. Sandwiches are a great nutritionally balanced meal. They can include good combinations of carbohydrates, protein, fat, vitamins and minerals, and they are easy to make! 
To make it a little healthier, try experimenting with your bread choices. Instead of white bread, try whole wheat, whole grain, rye, or even skip traditional bread and make a wrap or use a pita.

Hints:

• Choose lean meats, like roast beef, turkey, chicken, or ham. If you are concerned about the fat content, try luncheon meats labeled at least 95% fat free.
• Stack on the vegetables. Try a different variety of lettuce, like green or red leaf, romaine, spinach, or even bean sprouts. These add variety and increase the sandwich’s nutritional value. Generally, the darker the leaf, the better it is for you.
• Don't forget the condiments. While some condiments have a reputation of being high in fat, they can still be used in a well-balanced diet. Remember to use a smaller portion size or try the reduced fat varieties of mayonnaise or salad dressing. For extra zing with fewer calories, try mustard instead.

If you would like more diet and nutrition advice, download a free copy of the article titled Operation Diet Dissection or view it online. And, if you’re looking for the perfect workout to follow with your new diet plan, try our full-body workout called Operation Rapid Response.

Lastly, we would like to hear how it is working for you. Please email me your progress at stephanie@gxonline.com. It may take a few weeks for your body to adjust to the change of diet. Once that happens, you will see a huge increase in your energy levels!

Thanks for serving our great country!

Sincerely,
Stephanie Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

It's not a Diet - It's a Way of Life

This is not a "diet," because you will not be hungry and you can do it anywhere.

This is a positive, lifelong change. It's compiled from my own years of fitness instructing and personal experience.

With exercise, you will look as good as any vegetarian or marathon runner, without going to extremes.

• Control portion sizes. Eat half of what you normally would, and check to see if you can put off eating the rest for another hour or so.
  
  
• Spread out meals. Eat up to 6 meals a day--small, healthy ones. Eat enough to get something in your stomach, but never stuff yourself. Once you adjust to this strategy, you won't crave bad foods, because you never let yourself get really hungry. At the very first hint of hunger, grab something healthy from the fridge or from my grocery list below.
  
  
• If you are out, you don't have to avoid restaurants, but when you get there identify the three healthiest small-portion items on the menu and choose one. You'll be surprised how good it tastes, how full you feel, and you'll be guilt-free.
  
  
• Get 5-7 servings of fruits or veggies each day. This diet change will be the single biggest change you can make, and it will do wonders for your body.
  
  
• Milk your diet. Get 3 servings of calcium per day. Yogurt is great for digestion. Milk can be a snack that stops you from getting that tank on empty an making a bad food choice.
  
  
• Do not cut out carbs, but buy whole wheat. Do not eat bread or pasta unless it is whole wheat or bran. Muffins are not health food; they are glorified cupcakes.
  
  
• Water. Drink a full glass each morning when you wake up. Carry a water bottle at all times, along with a healthy snack for emergencies.
  
  
• Never drink soda, it is not worth the calories. Even diet soda has chemicals, prevents you from drinking something healthy, and has no nutrition. Save your indulgences for the carrot cake you've been craving, but have just a little.
  
  
• Protein. Fish like salmon and tuna have omega 3s which are healty for your insides and your skin. Most other fish and chicken are great ways to fill up for a long time without fat. I love hard boiled eggs for snacks. Almonds and walnuts are great nuts that also keep you healthy inside and out.  If you fill up on brightly colored fruits and veggies, milk, lean protein and whole wheat carbs, you will be too full for junk food!
  
  
• Fiber. Cereals high in fiber (I like Fiber One) can be eaten in a bowl with non-fat milk and fruit, or sprinkled on yogurt and salads, as well as eaten as a snack by the handful.
  
  

Visit www.nikkifitness.com for suggested grocery lists, information on the 30 minute multi-tasking DVD (Military Wife Workout), a preview of the next DVD on YouTube, fitness columns and suggested music playlists for your workout. I also recommend reading magazines like Women's Health, Shape, Self and Fitness for news on what food can do for you, and simple, healthy recipes.

Remember, it's exercise (at least 30 minutes a day, alternating days of muscle toning with cardio, one day off per week) and healthy food choices every day that give you a great body and a long, healthy life.

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.

Share Your Workout Secrets!!

Do you have a great idea about workouts? Share them here!

Hi Stew,

Something that may interest you. I added rope skipping to my training for a few months now and it is really a great addition. It seems to be a great exercise for when you are working in places with no real means to train (small vessels and oil rigs), 30-45 minutes a day somedays and an hour on others (1.5-2 minutes active skipping with 1 minute recovery (doing stretches and walking) keeps me in good shape so when I am on land, getting back into running iand PTs real easy.

I do basic jumps (both legs, single legs and slalum jumps only) to keep it simple. Also, it seems to strengthen the lower shins and ankles so when I fin (with commercial jet fins/booties) after a break of several weeks, I dont have any pain in those areas and I can do some long fins without any problems. This may help others who need to be fit for finning in the future, but not with scoobie doo sports fins but commercial or military-issue fins with booties and for long distances and time in the water.

I use a speed rope (plastic) which is low-cost, available almost anywhere and so light and easy to travel with that it does not increase baggage weight at all. Also, unlike leather ropes, it can stay coiled in storage and straightened out for use and re-packed afterwards.

Just thought I'd pass this on as it may help someone in the future out there who is in similar circumstances (needing to stay fit but with no real place to do it).

THANKS FOR YOUR EMAIL - THESE ARE GREAT IDEAS...ANY ONE ELSE HAVE SOME IDEAS THEY LIKE TO DO?

Stew

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.

For More Muscle Mass, Get Off Your @#%!

If your goal is to pack on more muscle, a lot of guys get too caught up in what I call "super-isolating" their muscle groups.

I'm talking about exercises like seated dumbbell curls, seated preacher curls, dumbbell military pressess, etc.

These "seated" techniques do help you focus more on the target muscle...but that's not necessarily what you want to do.

So whenever you can, STAND and perform the same exercise and you'll find you can use MORE WEIGHT with MORE POWER.

This method allows you to use more overall body strength for increased performance without taking the stress off of your target muscle group.

So choose STANDING dumbbell curls for your bicep instead of "seated"...

Choose STANDING military presses instead of "seated"...

Try STANDING tricep extensions instead of "seated"...

You get the picture.

But there's ANOTHER benefit to doing your exercises while standing...

In my "Advanced Mass Building" program, I strategically employ "cheat reps" in specific cycles to really push the limits of your muscles.

Now this ISN'T something you want to do all the time!

But using your body's momentum while standing to get "one last rep" out of your set, is a great way to "up the intensity" and trigger new muscle growth.

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Strange Exercise to Build Shoulder Mass

For total muscular development in your shoulders, you have to work your deltoids from a variety of angles.

Experienced lifters who understand this requirement are familiar with exercises that isolate all areas of the shoulders like front, side, and rear lateral raises.

And every gym rat realizes that "power" movements like military presses are great for adding more muscle mass.

BUT...what if you could COMBINE the targeted isolation movements of laterals with the power of presses to capitalize on the advantages of each...all in the same exercise?!

Well you CAN!

And I just posted a video that will show you step-by-step how to use this new movement to shock new growth in your delts by hitting them from an entirely different angle!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

Close Quarter Combat Lesson From a Sniper

For anyone familiar with the objective of a sniper, you know that it all comes down to basically one thing...

...one shot - one kill!

And of all the considerations that go into this one objective, the single most important factor, even more than calibre of the projectile, is TARGETING!

In other words, even a tiny bullet that hits the right mark will instantly take out a combatant while even the largest round could simply "wound" your enemy if targeting is way off.

Well there's a lesson to be learned here for anyone faced with a hand-to-hand scenario as well...especially if you face someone who is bigger and stronger than you!

You see, in a real attack, most people flail away wildly, hoping for that "haymaker" swing to connect with something that takes your attacker out of the fight.

Nearly all of these fail to reach their intended target...because there IS no real "target".

The end result is a bunch of ineffective strikes...wasted energy...and wasted time when you should be ending the fight in a matter of seconds!

So take a lesson from the sniper...

Even a WEAK strike to the right target can INSTANTLY incapacitate an attacker.

For example...

* Raking your fingers across your attacker's eyes will temporarily blind them (and they can't defend from, hit, or run after what they can't see)!

* A palm strike to the groin sends an involuntary "Oh $#%@!" response to their central nervous system and gives you a much appreciated window of opportunity to either get away or launch your next strike.

* A quick stomp to the top of their foot (right where their shoelaces would be tied) will instantly crush the small bones located there and remove their balance and structure, most likely landing them on the ground, unable to get up.

These are just a few of the many targets that riddle the body with opportunities for you to take out any attacker, no matter how big or strong, in just a matter of one single blow.

One shot...fight over!

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

A Quick Bodybuilding "Trick" To Lift More

A Quick Bodybuilding "Trick" To Lift More Weight...INSTANTLY!

How would you like to INSTANTLY be able to lift 10-20% more weight on your very next set of Bench Press, Lat Pulldowns, Bicep Curls, or Tricep Pushdowns?

Yes, that's right...INSTANTLY lift more weight!

Well, today I have a little known "trick” I use during the most intense training weeks of my “Advanced Mass Building Program” that will help you lift bigger...and GET bigger!

Here’s what to do...

Right before you get ready for your next training set, stretch your targeted muscle group's ANTAGONIST muscles!

("Antagonist" means that muscles' "opposite" muscle group. In other words, chest vs. back; biceps vs. triceps; etc.)

For example, before you get ready to knock out a set of Barbell Bench Presses, FIRST stretch your BACK muscles (your "lats") right before you lay down on the bench.

By stretching your antagonist muscle groups, you trigger a short term “rebound” reaction from the opposite muscle group’s muscle fibers.

The result is heightened activation of the fibers and central nervous system and you'll find yourself IMMEDIATELY stronger in your lifts!

Simple...but an EFFECTIVE technique to help you power through those sets a bit stronger...and jack up your muscle gains a smidgen more!

(Oh, and for you soldiers out there, try this trick right before hitting your knees for the pushup portion of your PT test! You're guaranteed to add a few more points!)

More from Jeff at:
- www.CloseQuartersCombat.com
- www.AdvancedMassBuilding.com
- www.OptimumAnabolics.com
- www.CombatTheFat.com

Jeff Anderson is a 10 year veteran of the U.S. Army, a Master Fitness Trainer, and Master Instructor of Close Quarters Combat self defense. A full time fitness and self defense author, Jeff has trained thousands of men and women in the practical application of advanced military fitness methods as well as close combat tactics for "real life" self defense.

New Free Stretch Video

I just uploaded a video for all of you to use.

It is a FREE NikkiFitness stretch video on YouTube for the days when you are out running or biking and need to make sure you are stretching all the right muscles.

And, if you are cutting back on costs an axing your gym membership, or looking for holiday gifts, you can get me as your personal trainer on TV for 1/5 of the cost of one of my training sessions in NYC. If you liked my first 30-minute multitasking workout shot in New York City, you'll love the second on shot on the beach in Mexico! I just finished it today. It also includes a 15 minute soothing stretch yoga section with my sister, Kim, who is a certified yoga instructor. Visit www.nikkifitness.com to see a demo online and find out how to get it.

Fit in your fitness!

Nikki
Crunch Manhattan Group Fitness Instructor/Personal Trainer

More from Nikki at www.nikkifitness.com:

- Military Wife Workout DVD
- NikkiBeachBride Destination Wedding Workout
- Nikki on YouTube
- Nikki on Facebook

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City. She started as a cheerleader at Syracuse University, but became certified in fitness before her beach wedding so that she could get back in shape. Laura, a graduate student, working mom, and military wife, inspired Nikki's Military Wife Workout (MWW) for all military wives. Find more articles by Nikki at her article archive. Learn more at www.nikkifitness.com. For more Nikki Fitness blogs, visit her blog archive.