Love Notes by Jari Love

Diet Essentials After a Workout

by Jari Love

Eating nutritious foods to support a healthy body might be important for everyone, but it’s even more critical for active folks. Running a race, spinning on a stationary bike, and rowing are all great activities to get your heart pumping and offer numerous health benefits. The harder you work, the more energy your body needs. It can be tempting to stock up on sweets and other empty-calorie foods to fill you up, but doing so could jeopardize your workouts and your health.

With so much conflicting information, though, it can be hard to determine what the “right” foods are. There’s a difference between carbohydrates from sweet potatoes and those from white bread, and it really can make a difference. Fortunately, we’ve put together a guide to some of the most important nutrients to fuel your gym routine and keep you feeling fine.

1. Complex carbohydrates

Athletes around the world gathered in a collective eye-roll with the sudden boom of the Atkins Diet, a meal plan based around consuming only low-carbohydrate foods. While some might successfully lose a few pounds with this method, it isn’t an ideal choice for those with high physical demands. Livestrong explains that carbohydrates are the body’s main source of fuel, and that inadequate carb consumption can leave you feeling fatigued and lead to a number of deficiencies.

Instead of eliminating this group of important nutrients, focus on getting the best quality carbohydrates. That means whole grains and vegetables. Runner’s World explains these types of complex carbohydrates provide fiber and digest more slowly to provide a steady energy supply. That doesn’t mean simple carbs are out, though. The story went on to note foods like white rice and pastas offer up an energy boost that’s ideal immediately before exercise.

2. Healthy fats

If there’s one thing we learned from the low-fat diet craze, it’s that eating less fat doesn’t make anyone healthier. WebMD explains that many low-fat or fat-free products rely on fillers like sugar and flour to sub for the missing ingredients, which could bring the number of calories right back up to where they were in the first place. What’s more, fat is essential to good health. Fitness says the nutrient helps to keep your body functioning and aids in absorbing key vitamins. The article stresses the importance of consuming unsaturated fats, while limiting saturated and trans fats.

And it’s even more important for athletes. Colorado State University states that frequent exercisers should consume at least 15% of their calories from fats, or risk suffering poor performance. So don’t shy away from the avocados and nuts, but maybe cut back on the bacon a little bit.

3. Protein

You may have heard bodybuilders talk about the importance of eating enough protein, but it’s not just those seeking to get ripped who need to focus on the nutrient. Researchers have found diets rich in protein can help prevent obesity, osteoporosis, and high blood pressure. Protein is also important for those who frequently exercise, as it ensures you lose the flab and not muscle mass.

In addition to obvious sources like eggs, meat, and dairy, protein can come from vegan-friendly sources as well. Foods like nuts, quinoa, and legumes provide plenty of the good stuff without relying on meat or animal products. Health offers some great options for vegetarians and vegans.

Don’t go protein crazy, though. Fitness explains that consuming too many calories, even from these types of healthy foods, can still lead to weight gain. Just because you’re burning calories on the treadmill doesn’t give you an excuse to go on an all-you-can-eat red meat binge.

4. Electrolytes

There’s noting worse than competing in a game or race and suffering from a dreaded cramp. The culprit is usually an electrolyte imbalance. Prevention explains this can happen when we don’t have enough of these minerals, but also when we have too many. So what exactly are electrolytes? According to MedlinePlus, electrolytes are minerals in our blood that impact the amount of water in the body as well as muscle function.

While many have traditionally turned to sports drinks to replenish these minerals after a serious sweat session, NPR reports that many athletes are choosing whole foods over the neon beverages. One thing everyone seems to agree on? The need to get enough of them. Leslie Bonci, a dietary adviser for several baseball teams, told NPR, “Electrolytes are minerals essential in helping the body retain water — and it’s true: We can’t live without them.”

So do you really need that sports drink? It all depends on your effort. Runner’s World reports most people don’t need the sweetened beverages for their workouts, but those who exert themselves for over an hour could benefit from the electrolytes. Just keep an eye on portion size.

5. Water

We’ve all heard that drinking enough water is important, but it becomes even more crucial for those sweating on a regular basis. Many health professionals suggest letting thirst be your guide, but that can be problematic. Dan Trink, director of personal training operations at Peak Performance NYC, told Men’s Fitness that “by the time this warning sign kicks in, you are likely already dehydrated.” He also added that even a 2% loss in body weight due to dehydration can negatively impact performance.

If you need more reason to guzzle a couple of more glasses, consider what it can do for your waistline. Prevention reported findings from research that indicated drinking water over sugary drinks can slow the rate of weight gain.

Be aware that it’s possible, though rare, to drink too much of this vital beverage. Scientific American reported overdoing hydration can be fatal. The story explained this condition, hyponatremia, occurs when sodium concentration in the blood drops too low. Again, it’s rare, so just be aware of how much you are actually sweating.

6. Vitamins and minerals

Vitamin or mineral deficiencies can lead to health problems for anyone, but it can be catastrophic for athletes. A study in the North American Journal of Sports Physical Therapy discussed how an inadequate supply of iron can negatively impact athletic performance by preventing the efficient transportation of oxygen throughout the body.

The study concluded the condition can “severely affect an athlete’s ability to perform at an optimal level.” And that’s just iron. Everything ranging from calcium to vitamin C plays an important role. WebMD offers a whole list of different vitamins and minerals, explaining what they do and how to get more of them. Hint: many sources are fruits and veggies.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Vegan Spicy Kung Pao Recipe

by Jari Love

Do you love Asian food but also have a vegan in the family? This recipe is the best of both worlds, giving you the Asian food fix you’re craving while keeping things vegan friendly.

Cauliflower florets make an excellent replacement for meat in this kung pao recipe. The florets get a quick dip in a light batter and are then oven-roasted just until tender. Once they’re roasted, I toss them in a spicy sweet sauce, then pop them back into the oven for a few more minutes to brown and get crispy. Trust me, this version is so amazingly good you may not even miss the meat.

Spicy Vegan Kung Pao Cauliflower Recipe

Serves 4-6

Prep time: 20 minutes | Bake time: 20 minutes | Total time: 40 minutes

Ingredients:

• 1 cup garbanzo bean flour
• 1 tablespoon garlic powder
• 1 tablespoon onion powder
• 1 tablespoon Sriracha sauce
• Salt and pepper, to taste
• 1/2 cup water, plus extra if needed
• 1 large head cauliflower, florets removed
• 1-1/2 cups vegan-friendly kung pao sauce
• Fresh cilantro and thinly sliced green onions, for garnish

 

Directions:

1. Heat the oven to 375 degrees F, and line a large baking sheet with parchment paper.
2. In a bowl, combined the garbanzo flour, garlic and onion powders, Sriracha sauce, salt and pepper. Add 1/2 cup of water, and mix until a thick batter forms, adding more water if necessary to thin out the batter as desired.
3. Dip the cauliflower florets into the batter, remove any excess, and then lay them on the baking sheet. Repeat until all the florets are battered.
4. Bake uncovered for 15 minutes or until the batter turns a golden brown color.
5. Remove from the oven, and carefully, using tongs, dip the cauliflower into the kung pao sauce. (Be careful, as the cauliflower is fragile, and the batter can fall off.)
6. Once all the cauliflower is coated, bake for an additional 5 minutes.
7. Remove from the oven, and transfer to a serving platter.
8. Garnish with fresh cilantro and green onions. Best served warm.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Essential Factors for Muscle Growth

by Jari Love

For those aiming to lose weight, the equation is relatively simple: calories in < calories out. Going the other direction — that is, gaining mass and building muscle — presents a comparatively more intricate set of steps. Muscle growth depends on a number of factors, not just how much weight you can throw on a barbell (though that is part of it). Whether you’re trying to build your arms up, or get a Channing Tatum-esque core, fostering proper muscle growth requires specific and deliberate attention to several key factors. While most of these factors seemingly fall under the ‘common sense’ category, their relative importance to overall muscle growth may surprise even the most seasoned lifter. For example, you may be familiar with the 80/20 rule, which can be applied to many aspects of life. The rule dictates that 20% of the effort directed at a given task or goal will have the most impact, while the remaining 80% has less. Well, within the world of fitness, it applies as well — just not in the way you might think. We’ll cover that more in the following pages, along with some of the other surprising (or not surprising) factors that may be hindering your journey to muscle growth. Read on, take stock of your daily routines, and make the appropriate changes, if need be.

1. Diet

You know the adage, or at least some form of it. And the 80/20 rule clearly applies here: A lot of the work when getting fit takes place in the kitchen, not in the gym. That means that what you’re putting in your body to use as fuel, is just as if not more important, than what you’re actually doing at the gym.

You need to focus on lean, protein-rich foods that will nourish your body and help facilitate muscle growth. Some of the dietary staples to consider are chicken breasts, lean beef, and salmon — all of which provide significant doses of protein with fewer calories and less fat than other meats. For veggies, stick to nuts and beans, which also have protein, albeit in lesser quantities.

2. Sleep

Rest and sleep is incredibly important to muscle growth, yet most of us would gladly give up an hour or two if it means we get to stay out at the bar later, or pack in some more time with the Xbox. When you sleep, your body is hard at work repairing your muscle tissue, replacing old and damaged cells, and getting to work on the good stuff. You’ll also recharge your brain and attain more mental alertness, and it gets you ready for the next round in the gym.

For those serious about putting on muscle, 10 hours of sleep is often recommended, but at least seven to nine per night.

3. Age

You don’t have much control over how old you are, and unfortunately, it can be a real factor when trying to redefine your body. Your age brings along with it many elements — past injuries, fatigue, family obligations, etc. — all of which can hinder your workouts, both in terms of what you’re physically capable of, and the amount of time you can put in at the gym. What it really means is that the older you are, the more planning you may need to put into your routine, and the more care you have to take to avoid injury.

4. Variety

You’re probably familiar with the term ‘muscle memory.’ Muscle memory is basically your body’s way of adapting. That is, if you continuously do the same exercises over and over, working the same muscles and body parts, you’re going to plateau faster — because your body is adapting. That’s why variety is so important. Make sure you get in your basic lifts and exercises, but be sure to mix it up a bit. Do lifts that use different muscles, to keep your body continuously surprised. This will not only help build up peripheral muscles, but take the load off of the muscles you’re typically depending on.                                                                                                            

5. Goals

We keep harping on this one: Establish goals, and track your progress! You want to know if you’re lifting more than you were last week, and by how much. That way, you can aim for personal records, which will ultimately lead to bigger and stronger muscles. Keep pushing yourself, aiming to add weight every session, or at least every cycle. If you’re able to beat personal bests from previous weeks, you’ll know you’re getting stronger. So keep track, write down some goals, and lift like a madman.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Comebacks for Every Excuse

by Jari Love
Excuses. We’ve heard (and used) them all before. But whether you’re too tired, too busy, or too lazy, we’ve got a comeback for every excuse you can think of for skipping your workout. Check ’em out!

“I’m a Night Owl, and It’s Impossible to Get Up Extra Early Before Work”
Comeback: Tone in just 30 minutes over your lunch hour. If you can never seem to sneak away from your cubicle during the day, try packing your gym bag the night before and bringing it to work with you. If you go home to change, you might be tempted to stay on the couch. And better yet, if you change at work, it will be a lot more difficult to walk or drive past the gym if you’re already in your gear.

“Everyone is Going Out for Drinks After Work”
Comeback: Suggest a gym date instead of drinks. It’s the new happy hour—and who doesn’t want to burn some calories while working up a sweat after a long day at the office? (Plus, you’ll have earned a cocktail by the time spin class is over!)

“I’m Too Hungover to Work Out”
Comeback: Bummer. We don’t encourage drinking until you get a hangover, but in the event that you don’t feel 100 percent the morning after your best friend’s bachelorette party (yea, we’ve all been there), drink lots of water and get movin’—light cardio is part of our one-day cleanse hangover cure. Just remember: Working out while dehydrated (i.e. hungover) can cause serious complications, so again, your best bet is to drink lots of water. Like, all the water.

“I Never Know What to Do, and I End Up Looking Silly or Wasting Time”
Comeback: Who cares what you look like? You made it to the gym! Still can’t get over your insecurities? That’s okay too—gyms and studios aren’t for everyone. You can do some awesome and productive workouts at home or in a nearby park. And you don’t even need to own weights.

“I’m Out of Town, and I’m Out of Town Basically Every Weekend”
Comeback: You don’t have to pause your weekly routine just because you’re living out of a suitcase. Try this hotel room workout or do a treadmill workout at the gym. Jumping rope is also a great way to squeeze in some cardio, and the tool is light and small enough to fit in your suitcase.
No workout facilities where you’re staying? Use a pedometer or step-counting app and take a walk on the beach or just explore the new city you’re in, and aim for around 10,000 steps throughout the day. Bike tours are another way to burn calories and sightsee at the same time.

“Gym Memberships Are Too Expensive”
Comeback: Kayla Itsines—the Instagram sensation. She proves you don’t need a gym to get fit wherever you are—for free! If that’s not enough, running is free and so are these free fitness classes. There are also 100,000 apps, as of December 2014, dedicated to your health and fitness goals. We like Nike+ Training Club for its workouts for all fitness levels, Sworkit for it’s high-intensity body workouts you can make as short as five minutes, and Spotify for it’s new running feature that finds your tempo and plays music to match. But mostly, Kayla.

“I Lit-er-al-ly Do Not Have One Free Minute In My Day”
Comeback: Yes, you do! Schedule your workout. You make time to do other things in your day, right? Treat exercise like an important meeting. If you can’t make it, reschedule for a different time of day, but don’t cancel. We’ll admit, there are days when we wish we had a 25th hour. (We take back what we said earlier about sleeping—you can go to bed seven minutes later if it means squeezing in a quick sweat session.)

“It’s Too Hot/Cold/Rainy/Windy/Dark/Light/Tuesday”
Comeback: If it’s too hot, do your toughest workouts indoors or early in the morning before the day reaches peak temps. Workouts in the water like swimming, water aerobics, and stand up paddleboarding will also keep you cool. And remember: Always wear sunscreen and drink lots of water!
If it’s too cold/rainy/windy… find an indoor track or take a spin class to get in some cardio. And don’t underestimate the power of a rowing workout.

“I’m Still Sore from Last Week’s Workout”
Comeback: Taking a rest day (or week in this case) doesn’t mean sitting on the couch. Active rest days of yoga, walking, and stretching will help you reap the benefits of your workout. Stretching immediately after your work out will also help.

“I’m Hungry”
Comeback: Eat something! Celebrity trainer Jillian Michaels says your body needs sugar to exert energy and energy to perform at a high level. That doesn’t mean sitting down to a turkey dinner. Try a healthy snack such as a medium banana, oatmeal, or non-fat Greek yogurt 30 to 45 minutes before you start exercising.
Working out is good for your health—both physical and mental. It’s been touted as a cure for just about everything. Instagram and Pinterest are awesome motivators, as is setting goals for yourself. Maybe it’s running your first 5K or finally nailing that handstand scorpion pose in yoga. Either way, you’ll feel like a badass when you reach your goal, and who doesn’t want that? 

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Flat Abs Pasta

by Jari Love

Flat abs while still indulging? Here’s a pasta salad that’s healthy, tasty, and definitely makes you feel like you’re indulging, but also is flat abs friendly!  The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast. Servings: 4

Here’s what you need:

• 3 organic zucchini
• 1/2 cup organic cherry tomatoes, quartered
• 2 Tablespoons olive oil
• 1 clove garlic, crushed
• juice from 1/2 a lemon
• 1 teaspoon dried basil
• dash of salt and pepper

Cooking Instructions:

1. Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
2. Place the noodles in a medium bowl, add the quartered cherry tomatoes.
3. In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
4. Chill for at least 20 minutes in the fridge.

Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Do You Make These 5 Fitness Mistakes?

by Jari Love

Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight
The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine
You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember – if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up
Most people consider warm up time to be wasted time – they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form
Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone
People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Working Out Benefits Your Kids

by Jari Love
There are a million excuses to skip a workout, especially when kids are involved. Not only do you have to fight against your sleepy self telling you to go back to bed and push your workout off to the afternoon, but when the kids need to be fed or you want to spend some time as a family, your fitness regime will quickly take a backseat. Balancing a career, children, and time for your physical fitness can seem truly impossible, but the benefits for you and your kids are worth the balancing act. Here’s why:

1. You’ll be a better parent

Exercise helps ward off disease, prevents injuries, improves sleep, and helps maintain mental health. If those aren’t enough reasons, the neurochemical effects of exercise boost your mood and help you think better, which can lead to an increase in creativity, productivity, and better parenting. When you carve out time for yourself and your physical well-being, it shows in the way you react to stressful situations, your energy levels, and how you interact with your family.

2. Teaches work ethic

You may try to teach your kids the importance of hard work and good work ethic, but what about when they watch you overcome something difficult like laying out one more set in your garage gym or hitting the pavement every day after work? Exercise highlights your work ethic in moments when you’re tired from the day and unmotivated but still head out the door to fit in time for your body and mental well-being. Lauren Rodgers is one such parent who has prioritized fitness and shown her kids first-hand the value of hard work in the gym.

3. Gives them time

How many times have you caught yourself thinking, “If only there were more hours in a day”? With more time you would put in enough hours at work, cook healthy meals, spend time with your family, take time for yourself, and get that ripped body you never have time to build. Exercising actually adds time to your life. According to the National Institutes of Health, participating in leisurely physical activity can extend your life by 4.5 years. That’s almost five more years with your kids. Now imagine if you did regular, strenuous exercise. How much more time would that give you with your family?

4. Demonstrates a healthy lifestyle

Good workouts lead to better nutrition, more energy, and healthier lifestyle choices. When you’re in a routine of hitting the gym, drinking a fruit and protein-filled smoothie for breakfast, and making veggie heavy dishes for dinner, your kids will notice. You’re showing them how to lead a healthy life by example. This is how they’ll perceive adult life to be, and they’ll follow suit by being healthy, active teens and adults.

5. Establishes respect

It may not feel like it, but when you grunt out another 10 push-ups or insist on serving healthy meals, your kids will respect you. They’ll notice that you knock out some sit-ups during the commercial break and don’t eat doughnuts for dinner. When they see that you prioritize your physical fitness they will not only respect you, but they’ll want to emulate you.

6. You’ll be happy

You know that high when you finish a tough workout? When you exercise, your brain sees it as a time of high stress, so it releases a protein called Brain-Derived Neurotrophic Factor (BDNF) and endorphins to fight stress and reset the mind. This is why your mind becomes clear and you feel at ease during and after exercising. This happy feeling impacts the way you feel about yourself and your life. When you take care of yourself and you’re happy, your kids will notice.
 
Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

8 THINGS MISSING FROM YOUR WORKOUT

by Jari Love

Creating an effective exercise routine requires goals. Deciding on what you want to accomplish, and using that as a guiding light to craft your regimen, is an easy way to make sure you’re covering all of your bases, and not skipping any steps on your way to conquering those objectives. But no matter what it is that you are truly after — Tatum-esque six-pack abs, Dwayne Johnson’s shoulders and arms, or maybe just a better level of all-around fitness, sans injury — there are certain elements to every single workout that you want to make sure you’re covering.

According to Mayo Clinic, a world-renowned medical center in Minnesota, exercise should balance five essential elements to lead you to good health. That includes strength training, balance training, aerobic fitness, flexibility, and balance training — all of which, when used in conjunction with one another, produce a “well-rounded” fitness routine.

These elements, though rather vague, have become more or less universally accepted by the fitness community. Getting in shape is about balancing a proper diet with exercise, and depending on your goals, tweaking the individual components until you reach a desired outcome. Those components consist of what the Mayo Clinic has laid out, along with a few peripherals.

With that in mind, we’ve made a list of eight essential things you should adopt into your routine. Some of these aren’t very specific, or may seem like no-brainers — yet people often forget, or simply neglect to take them into account. Read through it, and see if you’re skipping over any of our essential workout components.

1. A Time Limit: While you may hear about some people spending hours in the gym to get a chiseled body, a lot of conventional wisdom says that you should really limit your time among the dumbbells and barbells. The reasoning is simply because of the law of diminishing returns — that is, after a while, your muscles fatigue, and you stop making progress. While you still may be burning calories, for those looking to build muscle, being in the gym for hours may be more detrimental than helpful. Instead, fine-tune your routine and see what lifts you can incorporate that will save you time.

2. Muscle-Group Focus: If you’re experienced in the gym, you know that most people tend to break their lifting regimens up into specific days, like ‘leg day’, or ‘abs day’, for example. And this is solid advice. Focusing on a specific muscle group on different days is a good way to ensure you’re balancing your exercises, and working all of your muscles within a given week. Also, it gives other muscle groups time to rest and recover from the previous workout. So, put a plan into motion, and give your routine a daily focus.

3. Intensity: Go hard, or don’t go at all — it may sound like advice a high school football coach is bestowing upon his team before a big game, but it’s also a useful mantra for your time in the gym. If you’re not going to bring some serious effort to the table when doing your lifts or engaging in your daily run, it’s going to show when you miss your goals. A good way to crank things up to 11 is to use intensity workouts or exercises, which use explosive movements that can lead to serious muscle and strength gains.

4. Water — Lots of Water: This is simple enough: stay hydrated. Have a water bottle nearby, and be sure to be drinking often. In the gym, and especially if you’re on the treadmill, you’re going to be sweating. A lot. Making sure that you’re replenishing your fluids is incredibly important, as dehydration can lead to muscle fatigue and cramps. You’re not playing for Vince Lombardi, after all — so keep slamming the H2O.

5. Failure: What we really mean is, doing a specific exercise or lift to failure. That can be pushups, pullups, curls, or whatever — there are a lot of people who say you should go for the ultimate burnout for at least some of your sets. What ‘lifting to failure’ really means is that you go until you can’t hold proper form any longer, or simply can’t perform the exercise. Of course, this isn’t a good approach for every exercise, but for many of them, fitness experts give it the nod. Just be careful.

6. Cardio: By cardio, we mean that you’re getting your heart rate up, and burning some serious calories. This doesn’t necessarily mean that you need to go out and sprint hills, or even get on the treadmill. Doing some jumping jacks, using a jump rope, or even engaging in a fast circuit with dumbbells or machines around the gym will get your heart racing and the sweat pouring. Of course, many lifters are wary of cardio, but getting a tad into every workout can help you warm up, cool down, or just burn off some extra calories.

7. Pushing/Pulling: These are the core movements that define your workout and build muscle. Think about it; whether you’re deadlifting or bench pressing, you’re pushing or pulling weight either toward your core, or away from it, and that is where the actual exercise is happening. And this is what you want to make sure you’re doing every time you work out. For lifters, this isn’t much of a problem. For some, it’s simply getting your form nailed down. Push/Pull workouts have become a rather common thing nowadays, so if you need some guidance, there is plenty to be found.

8. A Cool-Down Period: This is one of the most-skipped elements, and it’s easy to sympathize with those that do. A cool-down period after your workout can help minimize soreness later on, and get you prepared for your next workout in a shorter time frame. Using a foam roll, stretching, or simply hitting the treadmill for a ten minute walk or jog should suffice, as long as you’re going from a ten to a zero on the intensity scale. Think of it like waking up in the morning — you don’t jump out of bed and go right into hyper productivity. It’s the same with your workouts, just in the opposite direction. Give your body a chance to slow down and relax. Also, make sure to have some water and a protein shake.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

FIGHT HOLIDAY WEIGHT GAIN

by Jari Love

‘Tis the season for merriment, celebrating, and complete overindulgence. All of a sudden, your typically healthy diet morphs into one based predominantly on candy, cheese, fatty meats, and pastries thanks to an abundance of holiday parties. Packing on the pounds seems inevitable.

Interestingly, the average amount of weight an American gains during the holiday season is far less than most would assume. According to a 2000 study published in the New England Journal of Medicine, most folks only add about 1 pound to their frame during this time period. The bigger problem is most fail to lose this weight once the season ends. Repeat this pattern every year, and it’s all too easy to gain 10 pounds or more in a decade.

In order to avoid the creep of holiday pounds, you need some strategies. Nothing crazy like fasting or running an ultra-marathon, but practical suggestions that are doable. We’re here to help. These seven tips will help you keep your figure through the year’s end without losing your mind.

1. Avoid skipping meals

Opting out of breakfast or lunch seems like a good way to reduce calories leading up to a holiday party complete with a buffet and tasty treats. The idea is you have more wiggle room since you reduced your consumption earlier in the day, yet this strategy rarely pays off. If you show up famished, you’ll wind up eating far more than you normally would.

Some researchers agree. A study published in the Journal of Nutritional Biochemistry fed one group of mice a restricted diet only once every 24 hours while the other group was allowed to graze on a normal amount of food throughout the day. The mice on the restricted, fasting diet initially lost weight, but once researchers restored their allotted calories to a normal amount, they gained all of it back and stored more fat around their bellies.

And keep in mind, most of the eats at these get togethers are very high in calories and low in nutrients that keep you full. A bowl of oatmeal earlier in the day will do a lot more to keep you satisfied than one measly cookie.

2. Socialize with your friends at parties

Food plays such a huge role in celebrations, it can be easy to forget why you’re even celebrating. Chances are good a few friends, or at least colleagues you generally like, will be at every gathering you attend. Instead of spending all your time at the buffet table or next to the bar, mingle with your peers. Talk to them, engage, laugh, and enjoy their company. Many of us eat out of boredom, so you’re a lot less likely to overdo it if you’re actually having a good time.

3. Start your day with a workout

December’s calendar probably looks as decorative as a Christmas tree thanks to so many parties and other events. Such a packed schedule often means regular workouts become infrequent workouts. Fight back with a morning sweat session, even if it means waking up a little bit earlier. It’s the easiest way to make sure you stay active without cutting into social events.

Some evidence even suggests morning workouts may be better for weight maintenance than sweating it up later in the day. A 2010 Belgian study fed participants a high calorie, high fat diet for six weeks and divided them into a group that didn’t exercise, one that exercised after eating, and one that exercised before eating anything in the morning. Both those who remained sedentary and those who worked out after eating gained weight while those who exercised in a fasted state were able to maintain their weight. Try going for a run, hitting the stationary bike, or a circuit.

4. Don’t try to shed pounds during the holiday season

Even if you’re working toward a weight-loss goal, give yourself a little bit of a break during the season of all things butter and sugar. Keep your focus on maintaining rather than shedding pounds or you’ll make yourself crazy. Even the most organized guy will probably run into a situation or two where he doesn’t have the option to eat something nutritious. A busy day at the office might mean dinner ends up being some passed appetizers and a cookie at your office party. No worries, just get back on track the next day.

5. Tank up on water

Staying hydrated keeps your body functioning properly and it could also keep you from overeating. Those who know they head to the food when they get bored should grab a glass of water instead. It gives you something to do the same way a pile of snacks does without the additional calories.

Feeling hungry? Drink some water first. SparkPeople explained the hunger and thirst cues are very similar and often difficult to tell apart. The desire to eat may evaporate after downing a tall glass of H2O.

Also, be wary of alcohol. Those liquid calories can be a real killer. For every cocktail, beer, or glass of wine you have, follow it with a full glass of water. It slows you down and helps to balance out the diuretic effect alcohol has on your body.

6. Embrace the crudité platter

Cookies and salty snacks disappear from the buffet table at a rapid pace while the crudité tray remains untouched in the corner. Embrace the veggie platter. The veggie platter is your friend. It’s the one opportunity to load up on fiber and other important nutrients. Stock you plate with as many veggies as you’d like, keeping the fatty dip to a minimum. Filling your belly with produce will leave a lot less room for the unhealthy stuff. It’s the same idea of starting a meal with soup or salad, a strategy many nutrition experts recommend to avoid overeating.

7. Choose your indulgences wisely

If your mom makes the best holiday cake in the world, you should absolutely have that cake. Skip the other treats you don’t care much about, and allow yourself to enjoy something you really love. Those with a serious sweet tooth might have trouble saying no to trying multiple goodies, but they can still be smart about it. Fill one plate with a selection of treats, then split it with a bunch of friends. You’ll end up with just a bite or two of each dessert, which is just right for a little bit of a splurge.

Looking for help in avoiding the holiday weight gain? Sign-up for your FREE 7-day trial for Jari Love’s On Demand! Receive tips, recipes and MORE on how to lose weight and feel great!

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

LUNCH BREAK WORKOUTS

by Jari Love

In today’s busy world it all comes down to time. After ensuring you get enough sleep (super important for your health), do a good job at work, and spend time with family and friends, there is not always time for you. When your days and weekends are clogged with functions, heavy workloads, and social obligations, hitting the gym or going for a long run at the end of the day is at the bottom of the list and usually gets skipped. After missing a few weeks of working out, you’ll notice a difference both physically and mentally. According to the Mayo Clinic, exercise boosts energy, helps maintain weight, and helps you sleep deeper. Even on the busiest of days, it is not something you should let slide to the bottom of your to-do list.

On those crazy days, weeks, or months, every second of time should be used to it’s maximum capacity. That means that those lazy lunch hours where you would peruse Facebook or hit up your favorite sushi restaurant can be used to squeeze in a 20- to 30-minute, much-needed lunch break workout.

1. 20 bodyweight squats: Stand with your feet shoulder-width apart, and place your hands behind your head. Flex your knees, and sit back with your hips. Sit down as far as you are able, and reverse the motion until you are standing again.
2. 20 incline push-ups: Put your feet on a chair or couch, and perform 20 full push-ups to complete this set.
3. 20 hip thrusts: Begin seated on the ground with a bench directly behind you. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it. Push your feet into the ground, and lift up your hips, pushing up the bar. Test out weight on this exercise to find a doable weight for you.
4. 20 walking lunges: Start by standing with your feet shoulder-width apart with your hands on your hips. Step forward with one leg and bend that knee, dropping your hips. Lower until your rear knee nearly touches the ground, and then bring that back leg forward to standing. Perform this on the other leg. Do 10 reps on each leg for a total of 20.
5. 20 standard push-ups: Go into plank position with your hands on the ground directly under your shoulders. Lower your body, keeping your back flat until your chest grazes the floor. Push back up to plank.
6. 25 crunches: Lie on your back with your knees bent and your feet flat on the floor, hip-width part. Place your hands behind your head so your thumbs are behind your ears. Lift up your chest and upper body as your feet remain planted on the ground.

3. Arm and shoulder workout: 20 minutes
Grab a pair of 5- to 10-pound dumbbells, and get ready for this gut-busting workout from Men’s Health that elevates your heart rate and builds major muscle. For each exercise, you’ll work for 20 seconds and rest for 10. Then repeat that exercise for a total of four minutes. You’ll have one minute of rest before moving on to the second exercise.

1. Split stance see-saw: With the weights in both hands, bring one leg three feet in front of you. Lift the weight in one hand with the other hand down, and then switch, performing this see-saw motion for 20 seconds. Rest for 10 seconds before repeating the exercise with the opposite leg in front. Do this for four minutes straight before resting for one minute.
2. Split stance see-saw overhead press: Get into a deep squat, and lift both hands — with weights — over head. Bring one hand down by your shoulder, and then push back up and bring the opposite hand down. Perform this for 20 seconds, rest for 10, and then repeat the exercise with the opposite leg in front. Do this for four minutes straight before resting for one minute.
3. Dumbbell discus: Hold one dumbbell in one hand, and perform the classic discus motion bringing the weight from behind you, around, and up toward the ceiling. Ensure your feet are wide apart. Do this for 20 seconds, rest for 10, and then switch sides. Do this for four minutes straight before resting for one minute.
4. Dumbbell shoulder jack and shuffle press: Stand with your feet two-feet apart with your weights in both hands. Squat down to a comfortable position (you don’t need to go too low), and then lift your hands straight out to the side. Bend at the elbows to bring the weights on either side of your chest, and then shoot them out straight in front of you. Bend at the elbows to bring the weights to either side of your chest, and then shoot your arms out straight on either side of the body. Perform this for 20 seconds, and rest for 10. Do this for four minutes straight.

4. Full bodyweight blast: Less than 30 minutes
This 28-minute workout from Gym Jones uses your body weight only, giving you the freedom to knock this out in a gym, empty conference room, or even your office if it comes down to that. Perform the first exercise for 30 seconds, and then rest for 30 seconds. That’s one set. Do four sets of the first exercise, and then rest for two minutes before moving on to the second exercise. Repeat the procedure until you’ve done all five exercises.

1. Frog hop: Place your hands behind your head. Bend your knees slightly, and hop forward. Immediately hop again after your feet touch the ground.
2. Split jump: Stand in a staggered stance with your feet two- to three-feet apart and your right foot in front of your left. Bend your legs, and lower your body into a lunge. Now jump with enough force to propel both feet off the floor. While you’re in the air, scissor-kick your legs so you land with your left leg forward. Repeat, alternating your forward leg.
3. Burpee: Stand with your feet a little wider than shoulder-width apart. Lower your body into a squat until your palms rest on the floor about shoulder-width apart. Kick your legs backward to a push-up position. Perform a push-up, and then quickly reverse the movement and perform a jump as you stand up.
4. Push-up: Get into push-up position. Keep your body perfectly straight as you bend your arms and lower yourself so your chest touches the ground. Push yourself back up.
5. Hell squat: These are just like regular bodyweight squats, but you’ll spend the 30-second rest periods holding the bottom position of the squat. Stand with your feet slightly wider than shoulder-width apart. Push your hips back as of you’re about to sit in a chair, and lower your body until your hips are in line with your knees. Stand back up.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.