Archive | May, 2009

Fail to Plan=Plan to Fail

Clients will confess to me (usually very sheepishly during an unsuccessful weigh-in) that their eating was not optimal during that week. That junk food on Monday? They had to eat it- they had no food on them. I`ve heard the standard “I was starving, I had to eat the Big Mac, and besides it was only 49 cents more to supersize it!” (this is usually followed by sobbing and embarrassing self-deprecation).

 

mcdonalds Fail to Plan=Plan to FailI just can’t quit those golden halos

 

This is simply an excuse. We can always find time to prepare our food. How many hours do we spend watching something mindless on TV or surfing the internet aimlessly?

A simple Sunday ritual of setting aside two hours to prepare food in batch quantities: baking the chicken breasts for the week, boiling eggs, mixing the tuna, making the chilli will do. You don’t have to be Chef Boy-R-Dee to cook either; the first time I tried cooking for myself I had an extra special visit from the fire department. Find some simple meals you can make that you can eat day in and day out. For me boiled eggs are a good staple (just make sure to brush your teeth-no one likes stank breath). Spending this time will save you time in the future; you won’t have to go hunting for food like a scavenger and you will build a valuable skill. Besides, last time I checked, being a good cook was a major turn on.

 Fail to Plan=Plan to Fail

In Picture: Green Tea, Boiled Eggs, Salmon Fillet with Kefir Dill Sauce, Mediterranean Chicken Breast Spinach Salad, Protein Shake, Almonds
Not Featured in Picture: Burnt pans and a pissed off girlfriend

Copyright April 12th, 2009 by Omar Isuf

Got any simple meal ideas? Share them below!

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10 Quick Tips for Fast Results

This is a straight forward article, so lets trim the fat and get to the good stuff.

Rules of Lifting
1. If a body part hurts when performing a movement, stop doing it. Either it is a technique error or a muscular balance. Either way you are just putting yourself at risk for injury. Seriously we all like to bench, but we also like to keep our shoulders in their sockets!

2. Do not neglect weak areas. We all like to focus on our strong points but unless we correct the weak links they will just become more pronounced over time. On average from my experience, most individual`s arms have a half an inch difference in size. For correcting a left-right imbalance focus on unilateral movements (i.e. dumbbells as opposed to barbell movements).

Man+on+Treadmill 10 Quick Tips for Fast Results
3. Change up your routine, often. Doing the same routine over and over is the fastest way to no progress or even worse, regression. Ditch the retro 80`s step-up routine where it belongs, next to the fanny pack and pink leotards. Your body adapts rapidly to training stimulus and so you must present new, more difficult challenges to sustain progress. It also helps avoid training boredom and keeps the workouts fresh which will keep you motivated.

General Tips
unsafe+squat 10 Quick Tips for Fast Results
1. Avoid training ADD. If you saw it in a magazine and you think it looks “cool” don’t just perform it, understand what the exercise is actually doing. If the exercise seems unsafe, that’s because it is. You don’t want the coroner’s report to read death by swiss ball squat on it.

2. Don`t waste time in the gym. You go to train, so train. Its great to socialize but its even better to lose the gut. Chatting with the receptionist does not burn more calories, and it won’t get you a date, romeo.

3. Minimize rest periods: The less you rest, the more weight you can lift in the same amount of time. This is known as increasing training density, the amount of work you do per unit time. Do as many things in as little time as possible. So stop sitting between sets, this is a workout not an episode of Friends!

For Women

muscle woman with crazy abs biceps 10 Quick Tips for Fast Results

1. For a thinner waist, avoid too much direct core work as this will increase the size of the abdominal area by increasing the muscle (a muscle responds to being stimulated). Thus you will not burn fat but simply add muscle. Last time I checked “blocky waist” was not a major turn on (apologies to those that it is in fact a major turn on).

Disaster 10 Quick Tips for Fast Results
2. For fat loss avoid excessive low intensity cardio. Too much cardio, without proper weight training, is the fastest way to thunder thighs. Not only are endless cardio sessions a limited method for burning calories, it will put yourself in a catabolic state where your body will consume precious muscle. It will not “melt the fat off” or “burn the belly”; you have a better chance of seeing Bigfoot at your local Denny’s!

For Men
1. Focus on form over weight, seriously! Nearly every single guy I know lifts more weight than he can handle. Check your ego at the door and focus on actually trying to stimulate the muscle and control the weight. Your body will thank you for preventing injuries and the girl across the gym floor will stop thinking you’re a dumbass, so its win win.
 10 Quick Tips for Fast Results
2. Target the big muscles groups first, then you can isolate. For gaining size, compound is king. Endless barbell curls will only equal a bruised ego. The more muscle you target in the same session, the more muscle you will grow; its that simple.

Got any tips? Share them below!
Copyright April 5th, 2009 by Omar Isuf

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Gym Safari

Gidday mate! Today we find ourselves in one of the most unforgiving wildernesses the world has to offer: the local gym. Long known to house the most bizarre creatures known to man (scientists theorize the dark rave lights, 90’s eurotrash techno, and sweaty interior combine for the perfect breeding ground), we cautiously approach this savage habitat. Set tasers to stun, they might bite!

Gym Guru: No one asks him for advice but he gives it anyway. He can be heard from across the gym floor talking about the latest big business deal he made or the newest car he bought. Known to prey upon the opposite sex, he stakes his sights on women far out of his league. But that doesn’t stop him from approaching them and talking with them anyways. Again. And Again. And Again.Ladies where to avoid him: The water fountain, entrance to change room (use alternative entry).

 

mini muscle man Gym Safari

Muscle Man 1984: This near extinct creature is the last of a proud product of a bygone era. Pink fanny packs, acid wash bandanas, Gold’s Gym tank tops, and parachute pants are just some of the common attire that can help identify this creature. Unaware of the latest pop culture references, Mr. 1984 (please call him Rex, you know, short form for his nickname, T-Rex) prefers to use archaic phrases such as “cut that jibba jabba, its game time” or “no pain, no gain”.
Optional attire: Mid-riff tank top with either the phrases “Lift big, get big” “Hard and heavy” “Pain train”Last seen: Packing boxes at your local Walmart

Short-shorts: Name says it all, the man likes to wear short shorts, nothing more needs to be said. Usually likes to come around peak gym time. Between sets of loud pitched grunts, he can be seen walking around looking at himself with what can only be described as a come hither look.
Where to find him: Jumping out of birthday cakes, dancing on street poles, children’s playgroundsFavourite artist/noise: Wham!
Richard+Simmons Gym Safari
Mrs. Ican’tloseweightthereforeIneedlipo: This desperate animal is trying with all her might to lose weight, but it just won’t happen dammit! She knows she’s doing the right thing, Madonna was doing it, so it HAS to work. The numbers don’t make sense! She does cardio AND spinning class AND she cut out white bread! ARGGH! Frustrating! Life is unfair! Drink of choice: 800 calorie Jamba Juice Post-workout drink, you know, to like, refuel the muscles or whatever

 

Jacked Gunz- Too much weight, not enough IQ, he desperately wants to get big for summer. Clearly still living with his parents, this young ruffian dons his sleeveless shirt in hopes of capturing the eye of a pretty gym bunny (unfortunately the only eyes looking are usually those of Short-shorts). His workouts are so intense that he simply cannot put his weights away- he has no energy- he spent it all in his killer workout. Common names for his arms: Gunnz, pipes, pythons, death stixs

 

Young+Lifter Gym Safari
Cardio Bunny: Her goal is NOT to get all big and muscular (that’s so gross), she just wants to get “toned”. Using the same Suzanne Somers workout for a decade, she resembles more the before photos than the after.
Drink of choice: In between intense sets of tricep kickbacks and bosu ball bicep curl (feel the burnnnnnnnn), she downs her favourite- a mochafrappadiabetes from the local coffee shop.

This concludes our initial foray into the dangerous territory of the gym safari. Until next adventure!

Do you know any other gym rats? Share the horror stories!

Copyright March 31, 2009 by Omar Isuf

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. Make sure to subscribe to his website to stay ahead of the pack and get the results you want! (go here!).

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From Thunder Thighs to Shapely Legs

Are you one of the many silent suffers of TT (also known as thunder thighs)? If you’ve been trying to get rid of those pockets of fat and are still stuck, don’t worry. My name is Omar Isuf and I’m here to help.

 If you are cursing the bodyfat gods (they do exist) about why you store fat in this area, don’t worry its genetic. This pear shape distribution is largely genetic, but can be compounded by poor diet, pregnancy, and improper training. Fortunately, you are reading this. In order to fix this we must burn the fat, and tone the thighs.

Here is a video detailing what to do:

YouTube Preview Image


What is this plan going to do? Its going to melt the fat off the thighs and give them a firm solid tone.

Exercise Routine (Perform 3 times per week)

Warm-Up: Skipping for 5 minutes

Quad stack, for the quads
A1 Mountain Climbers 3 x 50/leg
A2 Alternating jump lunges 3 x 8/leg
A3 Wide Stance Jump Squats 3 x 15 
A4 Close-Stance Bodyweight Squats 3 x 20
Rest 75 seconds repeat

No balonie here: firm hamstrings
B1 Romanian Deadlifts with bar plate 3 x 12-15 reps
B2 Swiss Ball Leg Curl 3 x Max

Rest 60 seconds repeat

Inside and outside of the thighs
C1 Side Lunge with light weight 3 sets 10 per side
C2 Pendulum Step-Over 3 sets 15 per side
Rest 60 seconds repeat

PW Cardio: You will be performing sprints, either
5x 100m
6x 80m
8x 60m


Go forth and conquer! And if you want a further resouce, a good book is The New Rules of Lifting For Women, which details further movements and reasons as to why people fail and how you can succeed!

Omar Isuf is a highly regarded Personal Trainer and is dedicated to your fitness success. Make sure to subscribe to his website to stay ahead of the pack and get the results you want! (go here!).

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