Wednesday, December 7, 2011



I usually do not endorse people or products, but I had recently received an email from Jeff Cavaliere regarding a recent
question that he had received from someone that was having difficulty gaining muscle mass, also known as a hard gainer. His statement was short and to the point. Here is what Jeff had to say. It sounds simple, and in some ways the solution is simple. It is putting all of the pieces together and sticking with a plan. I have been following Jeff for several years, and his workouts are fun, yet challenging, and his nutrition information is well researched.  

"1.  Not training HARD ENOUGH!
That's right.  I said, not training HARD ENOUGH.  Training
hard DOES NOT mean doing 2 hour workouts, two-a-days
or 24 sets per bodypart!  In fact, if my experience training
top pro athletes has proven one thing to me it's that you
can either train hard OR you can train long...but
you CAN'T DO BOTH!  Absolutely 100% True.
2.  Eating A Lot...But Eating The WRONG FOODS!
I know what you're thinking.  You already eat A TON but
you still can't manage to build muscle or gain weight!  Well
it's because you're probably eating what your body would
consider "non-constructive" calories!  Think about it.  If you
want to build a sturdy house you need to build it from high
quality, sturdy materials.  You can't build a brick house
out of straw!
3.  Not mixing up their exercises often enough!
This is such a common mistake!  Those finding it difficult
to add lean muscle usually keep doing the same things
every single workout...never giving their body a reason to
HAVE TO respond with new muscle growth!  What's worse is
the vicious cycle continues when they DO try to mix
it up but wind up following magazine recommendations
from bodybuilders using massive amounts of drugs to look
and workout the way they do!  Then they become frustrated
and some even quit all together."


Jeff Cavaliere is one of the premier fitness experts and physical therapists in the country.  Having spent 3 years as the head physical therapist and strength coach for the New York Mets, author of the “Teen Sports Nutrition Blueprint” and as a frequent contributor to Men’s Fitness Magazine, Cavaliere is relied upon by his many professional athlete and celebrity clients to get them in the best shape of their lives for either the long grueling season ahead or for the scrutiny of the red carpet.  No stranger to the demands of his performance driven clients, Jeff excels in creating programs that not only work, but produce unparalleled results in the shortest time possible.   Known for his cutting edge training techniques and fun but challenging delivery, it is easy to see why Cavaliere is the perhaps the most sought after young trainer in the country today.  When being your best is your priority, there is no substitution for who is best suited to get you there, Jeff Cavaliere…Voted Top 50 Trainer In The USA by Men’s Fitness Magazine 2008 and Finalist for the PFP Top Fitness Professional of the Year 2010

Here is a link to his website: AthleanX

Thursday, December 1, 2011

December Workout

December Workout
Focus on Stability by Using the Stability Tempo Training Method

Warm-up:  5-10 min
·         Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
o   Hold stretch for 2x20 sec each stretch
·         5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)
·         30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Heismans

Stability Tempo Training* (sets x reps) Perform 2-3 sets and 12-20 reps of any exercise of your choice. This is a great method when you are rehabilitating an injury, trying to regain stability in your joints, or simply want to create muscle tone by focusing on an entire body workout.This should be done on alternating days and is not intended to be done on consecutive days

·         Learning the tempo
o   The tempo focuses on time intervals between concentric/eccentric/isometric contractions
o   The stability tempo is 1/4/2 (not necessarily in seconds, but in counts…you can pick the tempo)
§  Concentric contraction (1 count) is the shortening of the muscle. Think of this as the action the muscle makes during the lifting period
§  Eccentric (4 counts) contraction is the lengthening of the muscle. This is the movement that takes place when returning to the starting position
§  Isometric (2 counts) contraction is when you are actively contracting the targeted muscle group, but there is no change in the size of the angle within the joint. In other words there is a contraction, but no movement.
o   You will want to select weight that is about 60 percent of your 1 rep max, or the equivalent of weight that you can lift 12-15 times without getting tired.

*Performing your chosen exercises on an unstable surface (Swiss ball, foam, single legged, or in  tandem) will increase the difficulty level in your stability training program.   

Cool Down
·         Walk 800m or jog  ½ mile laps
·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
o   Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)
·         Do regular warm up
·         Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)
o   Core – pick three or more of your favorite core exercises and perform them to fatigue three to four times each (Don’t forget that your glutes are part of your core) 
·         Do regular cool down

Weight loss tipWind sprints are a great way to increase your fat burn.