The Most Critical Part Of Your Workout

Ok, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high." Heck, not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.

That's great!

It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights around...go home and eat whatever...

Seriously, the human body is the most complicated piece of machinery on the planet. Do they really think there's ZERO science behind exercise? Do they really think they can just eat whatever is in their fridge after working their butts off?

I dunno, maybe it's just me, but it drives me a little crazy when people look at fitness as nothing more than guesswork. Actually, it's a little infuriating.

Take post-workout nutrition, for example. Does it make sense that there be an OPTIMAL way to fuel your body after all the demands you make of it during your training session? Of course it does!

Bottom line: Recent studies have shown that a carbohydrate AND protein formula is more effective for rapid replenishment of muscle glycogen after exercise than a carbohydrate only supplement of equal carbohydrate or caloric content.

In other words, just drinking a "sports drink" after your workout doesn't cut it. The research indicates you need to fuel your body with just the right combo of carbs AND protein. And yes, this is hyper-critical to optimizing your efforts.

Here's two more things you need to know about getting the most bang for your workout buck:

1) As a proud Prograde Partner I'm thrilled to let you know that Prograde Workout is now available on a FREE trial basis. There's just a small S & H fee.

2) On the link below you can also learn more about the research study on post-workout nutrition.

Yes, Prograde Workout recovery drink is based on this very research. It provides the right combo of protein and carbs that your body craves after a tough training session.

Just click this special link right here and find out for yourself how you can try it for FREE:

http://HHFitness.getprograde.com/workout-free-trial.html

Yours in health,

Heath Herrera, M.Ed., CSCS

PS - If you want to optimize your efforts then you owe it to yourself to try Prograde Workout and see the results for yourself.
http://HHFitness.getprograde.com/workout-free-trial.html

The Turkey Day Aftermath

Whew! It's always a little crazy here at HH Fitness the week after Thanksgiving. Everyone wants to get back on track after taking a few liberties during the Holiday weekend ;-)

So today I don't have very much time to write to you - at all. But as a proud Prograde Nutrition partner I had to let you know that their Whole Foods based multi - VGF 25 + -is now available on a trial basis.

Yes, it's made from 25 veggies, greens and fruits. Hence the name, VGF!
It contains 7 nutrient classes:

Enzymes
Phytonutrients
Amino Acids
Essential Fatty Acids
Micro AND Macro Vitamins and Minerals

Again, what's really cool is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge) http://hhfitness.getprograde.com/vgf25-free-trial.html

Ok, gotta run. Talk to you soon.

Committed to Your Health,

Heath Herrera, M.Ed., CSCS

PS - You can see all the natural ingredients they use to make VGF 25+ at http://HHFitness.getprograde.com/vgf25-free-trial.html

1 Weird Belly Flab Buster

Ok, I don't mean to get too scientific, but this is super important. You see, while busting the belly flab does take effort, it's not nearly as hard as people make it out to be.

Seriously, the most important part of the process is arming yourself with the CORRECT knowledge. If you know how your body works...why it stores belly flab...what actually causes it to burn off...you're a whole lot better off.

Now, I know there are a ton of so-called experts out there that are confusing the heck out of you. I know a lot of people tell you different things. It can be as frustrating as all get out. But if you follow these simple rules and burn them into your brain things will be a lot different.

Anyway, let's get to today's easy lesson. Check this out:
- Increased Protein intake triggers the hormone Glucagon.
- This, in turn, prevents the spiking of your Insulin (which is also a hormone) levels.
- Which simply means you minimize the chance of storing blood sugar as fat.

In other words, eat more protein and you bust the belly flab. Sure, there's more to it than that, but that is the crux of it. And so long as you understand the basics you can KEEP the belly flab from coming back.

When you only eat carbs your Insulin levels go through the roof. And all that blood sugar (that's what the carbs turn into after you've eaten them) which isn't needed by your body MUST go somewhere. Yup, it goes to your belly; or your butt; or your hips; or your thighs...

The best part is, it's not very hard to consume more protein. In fact, it's pretty darn easy. A high quality protein powder will do just the trick.

As you've probably heard, my buddies over at Prograde Nutrition have launched their new Prograde Protein powder this week. I wanted to be sure you knew today is the last day you can get it at 10% off. Yeah, they were offering a discount on it just this week to celebrate its arrival. But the offer ends TONIGHT at 11:59pm EST so hurry over to http://HHFitness.getprograde.com/protein-powder.html to take advantage of it.

Committed to Your Health,

Heath

PS - I cannot recommend Prograde Protein highly enough. These guys create the highest quality products out there. Save 10% by getting yours right NOW before you forget ;-)

2 Little Known Fat Burning Facts

Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?

Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"

Now THAT is the right question.

You see, Protein is where it's at. Check out these two little known facts about protein:

1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?

2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein ;-)

Good sources of Lean Protein come from foods such as:

Fish, eggs, poultry, lean beef...

But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.

If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.

My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.

You see, not all Protein powders are created equal. Prograde Protein:

- Delivers unparalled purity through low-temperature mirco-filtering

- Is naturally sweetened with Stevia

- Contains 5.3 grams of branch chained amino acids per serving

- Mixes instantly with just a spoon

- Enhances absorption and digestion via lactase and Aminogen digestive enzyymes

Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible.

The best part is they are putting it on sale this week to celebrate it's launch. You can get it at 10% off this week ONLY. Just go to http://HHFitness.getprograde.com/protein-powder.html and you'll find all the details. Including the coupon code to use when you order to get the 10% off your order.

But you need to hurry. For one thing, the special price ends this Friday, November 13th at 11:59pm EST. The other thing is, well, I cannot begin to tell you how highly anticipated Prograde Protein has been. There's a very good chance they'll be out of stock well before Friday even gets here!

So get yours NOW.

Committed to Your Health,

Heath

PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.

A Serious Damage Control Workout Before the Big Feast!

This is a hardcore boot camp workout built specifically for this special occasion ONLY. It’s made to maximally torch calories, boost metabolism, and deplete muscle glycogen stores that will give way to allowing room for some holiday treats! It will be a once-in-a lifetime workout to remember you can share with any interested friends and family- all you need to do is donate a turkey the week before to feed a family in need!

What is it? The Turkey Day Workout – A Serious Damage Control Workout Before the Big Feast!

When is it? Thursday November 26^th, at 8:00 a.m. at Diaz Martial Arts, San Marcos, Texas

Who may attend? Any boot camp members who donate a Turkey by Friday November 20^th may attend this special workout and may also bring any special friends or family who want to take part.

Press Release: Local Fitness Expert Helps Community Fight Hunger and Get Healthy

Do NOT Fall For This Scam

You can't really miss it on the Internet these days. Seems like everywhere you look there's another company promoting the nutritious Acai Berry as a weight loss miracle. 



And that's why I thought it was critical to write you today. We want to make sure you know our opinion on the subject. 



First, you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic.

If you've been listening to any fitness expert for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.



Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don't bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens. 



Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases. 



And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years. 



What's really cool is my friends at Prograde Nutrition have created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry.

Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.)



Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. And in case you're not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity. 



The best part is you can now try Prograde Longevity for free! You simply pay a tiny shipping and handling fee. Just go tohttp://hhfitness.getprograde.com/longevity-free-trial.html to order your FREE bottle today.

But you really do need to hurry. I'm not sure how long they're going to be able to make such an incredible FREE offer.

Yours in health,



Heath

PS - Remember, Prograde Longevity is NOT some silly weight loss pill. It is a powerful combination of anti-oxidants specifically designed to give you extraordinary protection against dangerous Free Radicals.

3 Great Pumpkin Exercises to Burn Belly Fat

“You can approach Halloween in two different ways. The first would be to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra foot intake with a seasonal pumpkin workout. I advise the later… it’s a lot more figure-friendly!”

Pumpkins can be used in place of medicine balls for a limitless number of exercise options. Herrera enjoys taking it one step further, using total body exercises that combine upper body, lower body, and core movements into one big bang for your buck workout.

Here are my top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. I recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Hold a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses: Hold a pumpkin in your hands with your arms extended; curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

3) Pumpkin Burpees: Hold a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

We will be holding our first Halloween Charity Boot Camp Workout on Friday, October 30^th at 6:00 pm at Diaz Martial Arts. The registration deadline is Wednesday, October 28^th. Attendees will also be able to attend the Haunted House and Halloween Party at Diaz Martial Arts immediately following the workout. For more information on this event, please go to www.hhfitness.com and click on the “Halloween” tab in the main navigation menu. HH Fitness can also be reached via email at hhfitness@gmail.com.

Lose Weight Fast This Fall With Three Mindset Tips

To lose weight fast men and women need to have the right mindset. That’s according to rapid fat loss expert Heath Herrera. He believes too many people enter into fitness plans without mentally preparing for it first.

He explained, “Everyone knows quick weight loss is achievable. The challenge is keeping the pounds and inches off. You need the right mental attitude and social support.” Herrera went on to say, “I’ve worked with many men and women who want to lose weight fast, but the most successful ones – the ones who keep the weight off – are the ones with the correct mental disposition before starting.”

Herrera recommends the following three mindset tips for permanent weight loss:

1. Surround yourself with the right people!

You need to understand you will need to make some different lifestyle choices to keep the weight off. That may very well mean not socializing with others who can have a negative influence on your weight loss.

2. Don’t expect it to be easy!

Losing weight doesn’t have to be a chore, if you are seeking quick weight loss you need to come to grips with the fact that it is going to take effort. Anything worth doing is never going to be easy. You must accept the fact there will be some tough times ahead. That is why it is so important to be surrounded by positive people that will be supportive when obstacles get in your way.

3. Don’t expect the rapid fat loss results to last forever!

Many people see dramatic results instantly when starting a fitness plan for weight loss. However, Herrera advocates in his programs, people need to shift their focus from short-term losses to long-term results. Permanent lifestyle changes must be made to prevent the unwanted fat from coming back.

Heath Herrera is the owner of HH Fitness and a Fitness Professional in San Marcos, Texas. Herrera is available for interviews or to discuss other story ideas related to weight loss and fitness. HH Fitness will begin it Holiday Boot Camp Phase in San Marcos, Texas on November 2, 2009 to help you approach the Holiday Season with the right mind set. He can be reached at 512.787.2219 or via email at HeathHerrera@HHFitness.com. For even more information please visit www.HHFitness.com.

The Darkest Hour of Fitness

It can be the Darkest Hour or a Shining Moment, the choice is up to you!

What the heck am I talking about?

The hour after you finish your workout is hyper-critical. Research has shown time and time again that consuming the correct nutrients within that hour makes an extraordinary difference in your fitness and fat loss results.

During that time your body is literally craving for very specific amounts of proteins and carbs.

Now, I realize most people think the correct thing to do is consume massive amounts of protein immediately following a workout.

But that's not what the research shows.

Bottom line: Consuming a high-quality Post-Workout shake that fuels your body with the correct amounts of proteins and carbs will, according to the research, enhance the results of your exercise efforts.

Isn't that what you want? Don't you want to be sure all that effort you are putting in is producing optimal results?

Jayson will tell you all about the research right here: Prograde Workout

Now, on that page you will not only discover the latest science in post-workout nutrition, but you'll also find the details on a sale you want to take advantage of.

Yes, Prograde Workout - my favorite post-workout shake - is 10% off until Friday, August 14th at 11:59pm EST.

That's tomorrow, so jump on the savings right away.

Committed to Your Health,

Heath

PS - I love Prograde Workout not just for the results, but because it's so delicious and refreshing right after my training session!

HH Fitness Boot Camps to Offer 2 Convenient Locations in San Marcos

HH Fitness Boot Camps, a local weight-loss and training program, has recently opened a second location at Diaz Martial Arts in San Marcos.

Local health expert and HH Fitness Boot Camps founder, Heath Herrera, M.Ed., CSCS, offers rapid weight-loss group training workouts at a third of the cost of typical one-on-one personal training. The program’s first location was launched at CTMC in January of 2008.

The affordability of the program has allowed members of the community to remain active during the country’s economic downturn.

“People are really stressed right now in these hard financial times. They simply do not have disposable income to afford services perceived as luxury items,” said Herrera. “Fitness is usually the first thing that is cut when people are short on funds, even though we feel fitness is a necessary item.”

HH Fitness Boot Camps features a new music interval training system called Workout Muse that is scientifically proven to burn nine times the fat than ordinary exercise programs. The music tells clients when to start, stop, and provides countdowns and updates to keep them focused on the task at hand. Also, instead of monitoring a stopwatch, it allows the instructor to coach, motivate and supervise participants.

HH Fitness Boot Camps offers large group workouts for only $10 per workout. These training sessions are a significantly more affordable alternative for busy people than customary one-on-one personal training rates that start at $60 per one-hour session.

“I started with HH Fitness Boot Camps in March of 2008 after giving birth to my daughter in January at their CTMC location. The results were extraordinary,” said San Marcos resident, Krystal Gomez. “Throughout my pregnancy I gained almost 80 pounds. I am now happy to report I have lost all of my baby weight. I am healthier than before my pregnancy.”

HH Fitness Boot Camps at Diaz Martial Arts and CTMC begin on July 27th with 60 minute boot camps throughout the day. HH Fitness Boot Camps offers a free, one-week trial to all newcomers and provides a 30-day money-back guarantee. For more information about HH Fitness Boot Camps visit www.HHFitness.com or email them at HHFitness@gmail.com.

6 Week Fitness Boot Camp San Marcos, Texas

"The Summer is Hot and You Can be Too!"

Get motivated and increase you energy level with this High Intensity Boot Camp porgram! Get results and the body you want by losing up to 11 pounds by Labor Day with Heath Herrera, San Marcos Fitness Boot Camp Training Expert.

The 6 week runs from July 27 to September 4, 2009

This is not an aerobics class! It is an outdoor / indoor High Intensity Fitness Boot Camp that will make you sweat, push your body beyond the norm, and most importantly achieve the results to be "FIT AND FABULOUS!"

Oh, you will have "FUN" too!

For more information e-mail: HHFitness@gmail.com or call 512.787.2219

Also visit the HH Fitness Boot Camp Website.

Committed to Your Health,

Heath Herrera

Top Vitamins for Women Revealed

Most women know Vitamins and Minerals are important. However, not everyone understands WHY they are so important to the body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women's Vitamins. Here's what he had to say:

Vitamin A - This vitamin contributes to the health of your eyes, skin, and nails.

Vitamim B – Often referred to a as “energy vitamins,” B Vitamins don't actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They're also necessary for a healthy metabolism.

Vitamin C - This vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D - Helps with the absorption of calcium. Vitamin D may also help prevent certain types of cancer.

Calcium – This is actually a mineral, not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it's so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by which vitamin supplements, if any, to take. That is a great question.

Well, if your nutrition is 100% perfect all the time, you probably don't need to take any.

But that's not the case for most women. Most women are busy as heck and don't always find the time for proper nutrition. So if that's the case with you I recommend taking a Whole Foods based Multi-Vitamin. And one I recommend is Prograde Nutrition's VGF 25+ for Women.

It's actually really cool because it's literally made from 25 veggies, greens and fruits. You should definitely check out Prograde's Women's Vitamins. At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Yours in health,

Heath Herrera

PS - Pretty cool, huh? The nutrtion of 25 whole foods in a bottle! Go here à Prograde VGF 25+ for Women

PPS – They also have a Men’s Vitamin formula. Go here à Prograde VGF 25+ for Men

San Marcos Personal Trainer and Boot Camp Instructor Reveals 7 Father’s day Fitness Tips

Father's Days is time to celebrate what our father's have given and sacrificed to allow us to lead the lives of our dreams and fuutre, but is acctually more of a rude awakening.

Look, I hate to be negative, but something needs to be said.

Our father’s are in the worst shape of their lives, many are suffering from a very scary condition called Metabolic Syndrome X.

One of the main indicators of someone who has metabolic disorder is abdominal obesity.The scary part is that many of our father’s have the look of a big 'ol "beer belly"!

Please read below for an excellent description of Metabolic Syndrome from http://www.medicinenet.com/script/main/hp.asp:

What is metabolic syndrome?

"An association between certain metabolic disorders and cardiovascular disease has been known since the 1940s. In the 1980s this association became more clearly defined and the term metabolic syndrome (also known as syndrome X or the dysmetabolic syndrome) was coined to designate a cluster of metabolic risk factors that come together in a single individual. In more current times, the term metabolic syndrome is found throughout medical literature and in the lay press as well. There are slight differences in the criteria of diagnosis - depending on which authority is quoted. Regardless, the concept of a clustering of risks factors leading to cardiovascular disease is well accepted.

The main features of metabolic syndrome include insulin resistance, hypertension (high blood pressure), cholesterol abnormalities, and an increased risk for clotting. Patients are most often overweight or obese.

Insulin resistance refers to the diminished ability of cells to respond to the action of insulin in promoting the transport of the sugar glucose, from blood into muscles and other tissues. Because of the central role that insulin resistance plays in the metabolic syndrome, a separate article is devoted to insulin resistance.

How is metabolic syndrome defined?

The definition of metabolic syndrome depends on which group of experts is doing the defining. Based on the guidelines from the 2001 National Cholesterol Education Program Adult Treatment Panel (ATP III), any three of the following traits in the same individual meet the criteria for the metabolic syndrome:

1. Abdominal obesity: a waist circumference over 102 cm (40 in) in men and over 88 cm (35 inches) in women.

2. Serum triglycerides 150 mg/dl or above.

3. HDL cholesterol 40mg/dl or lower in men and 50mg/dl or lower in women.

4. Blood pressure of 130/85 or more.

5. Fasting blood glucose of 110 mg/dl or above. (Some groups say 100mg/dl)

The World Health Organization (WHO) has slightly different criteria for the metabolic syndrome:

1. High insulin levels, an elevated fasting blood glucose or an elevated post meal glucose alone with at least 2 of the following criteria:

2. Abdominal obesity as defined by a waist to hip ratio of greater than 0.9, a body mass index of at least 30 kg/m2 or a waist measurement over 37 inches.

3. Cholesterol panel showing a triglyceride level of at least 150 mg/dl or an HDL cholesterol lower than 35 mg/dl.

4. Blood pressure of 140/90 or above (or on treatment for high blood pressure).

And though Metabolic Syndrome affects more women than men, there is certainly no shortage of men 40 years and older who have the dreaded “beer gut” that literally makes them a ticking time bomb for a slew of serious medical conditions."

But there is good news amongst this frightening reality: The most common cause of metabolic disorder is of course a vicious combination of a lack of exercise and poor diet.

See below for the top 7 fitness tips to help save our father’s lives:

1.) Lay off the Beer

It’s no wonder why our dads have a keg for a belly and not a six-pack. See below for the best way I know of explaining how detrimental alcohol can be on your body composition:

How Alcohol Makes You Fat:

Alcohol passes through the esophagus as it travels to your stomach. From there, 20% of the alcohol is absorbed immediately by your bloodstream. The remaining alcohol moves to your intestines and is absorbed from there. The alcohol in your bloodstream then travels directly to your liver. It is here that the body breaks the alcohol down, something that is absolutely essential since alcohol is toxic to the body. Alcohol brakes down into acetate and acetaldehyde which IMMEDIATELY signals to your body to stop burning fat. Even worse, another waste product of alcohol, acetyl CoA, actually starts to make more body fat.

If you booze, you WON’T lose!

What Does this Mean?

-Your body effectively processes 0.5 to 1 ounce of alcohol per hour

-How much damage? A 12-ounce beer contains about 0.6 ounces of alcohol. If you consumed 5 of these, your body would be inhibited from fat burning up to 6 hours. This is in addition to the fact that your body will be storing fat during these 6 hours! The more you drink, the longer your body is inhibited from burning fat in addition to a greater fat build up from excess acetyl CoA. One day of binge drinking can set you back days if not a full week when it comes to your fat loss!

-What’s the worst-case scenario? Mixing alcohol with sugary beverages can promote even further fat gain due to the insulin surge that triggers fat storage (e.g. regular beer or cocktails mixed with regular soda and/or fruit juice)

The Bottom Line

If you really want to be lean, you have to minimize ALCOHOL consumption!

If you must drink:

a.) Choose wine or hard liquor and “light” beer

b.) Limit alcohol consumption to 1-2 days per week with a 1-2 drink per day max

References:

Campbell and Volek, “TNT Diet: Targeted Nutrition Tactics”

2.) Work your lower body and quit being such a pansy

Most dads typical perform a meathead workout that emphasizes the upper body only. If you want to look like Johnny Bravo where you are built up top with chicken legs, then keep doing what you’re doing.

However, it is important to note that strong, muscular legs are the key to torching your beer belly. After all, the majority of your body’s muscle mass, and thus metabolism, is contained within your lower body. Not working your legs is like going to a gun fight without a gun, and here’s why:

a.) Training your whole body (legs included) not only helps you burn more calories each workout, it also maximally depletes your body’s glycogen stores (the sugar in your muscles) to allow for more total body fat burning

b.) The more lean muscle mass you have in your lower body the more calories your body will be burning 24-7-365 outside of your workouts

c.) Whenever you work your legs you generate the largest increases in natural anabolic hormone levels which translates into more total body muscle and less ugly, unwanted body fat

So if you want better abs, you better start using those legs today! This can be easily accomplished with 3 total body workouts per week that train your upper body, lower body, and core within the same workout.

3.) Do something besides bench presses and curls

Look- I understand why guys don’t want to train their legs. Unless you are at the beach in a speedo, no one is going to see them! So there is simply not as much motivation to put the time and effort into your lower body as there is for your upper body which is always on full display at the beach or poolside.

However, if you are trying to develop a really nice upper body, you need to start venturing outside the norm of bench presses and curls. Don’t forget, you do have muscles on the backside of your body too!

In fact, your lats (the wings that extend from your arm pit to the bottom of your rib cage) are the biggest muscles in your upper body and when developed they really help promote that V-shaped torso that both makes your waist look smaller and your wife happy ;)

Start doing at least the same amount of pulling as pushing (if not more) unless you want to end up like the Quasimodo.

Lastly, only do isolation movements like bicep curls if you have extra time after your the meat of your workout. Compound movements like rows and pull-ups work your biceps just as intense, and since they allow for the use of heavier loads, they also provide a better growth stimulus to maximize your results in minimal time.

4.) Don’t eat like those idiots from NutriSystem

Here’s my take on the theory behind NutriSystem:

“I’ve got an idea for an incredible product and marketing campaign:

Let’s gather a group of genetically gifted former professional athletes that have put on some pounds since ending their playing days. We’ll have them all get their asses kicked by top personal trainers while following a restricted calorie diet so we lean them out real nicely.

But then we lie to the overweight male coach potato consumer and tell them that they got these results from eating the same food they are currently eating- you know, pizza, lasagna, sweets, etc. Except we’ll make the meals the size of a dime so they can still technically eat what they want and lose weight at the same time.

To make it even better, we’ll pre-package all of their meals for them to buy from us so these lazy bastards don’t have to do anything besides nuke it up and eat it!

We’ll make millions!”

Well, that’s exactly what has happened- thousands of sports-loving, ESPN-watching dads have been swindled to buy into this gimmick that you can eat whatever you want and still lose weight without exercise- because Dan Marino did it!

If you really think you can continue eating the same foods that got you that beer belly in the first place, then I’m not sure how I can help you. And yes, there is portion control within the system, but to me it’s a like a big terd versus a small terd… IT’S STILL A TERD!

5.) Accept that you probably need some professional fitness advice

Seek out the guidance of a fitness expert like busy mom’s do and get life-changing results. What you don’t know about training can and will hurt you, but what you think you know can and will KILL you!

Quit being so stubborn and macho. You are no less of a man if you hire a personal trainer or join a boot camp because your wife and her lady friends do it. In reality, women are simply smarter than you because they effectively outsource their fitness needs to an expert whereby you try to re-invent the wheel on your own with little to no results.

If you want to lose your beer belly, follow the lead of the ladies ;)

6.) Make sure you perform a 5-minute warm-up

You can’t afford NOT to warm-up. It’s like pushing the pedal to the medal in the dead of winter in your frozen car that you just started- things just don’t work right and you’re not going anywhere. A cold car can't run on all cylinders and neither can you!

It will only take you about 3-5 minutes to lengthen your muscles and lubricate your joints to help prevent injury and make your body ready for a more effective workout, so don’t skip the warm-up!

Below is a great 5-minute body weight warm-up that I have used in our boot camps:

Alternate between 50 seconds of work and 10 seconds of rest for each exercise in the following warm-up circuit:

1- Stationary Running

2- Jumping Jacks

3- Squats

4- Lunges w/ Rotation

5- Arms Across Chest

7.) The “no pain-no gain” attitude will leave you a bitter, crippled, and grumpy old man

The “no pain, no gain” mind set is quite possibly the most abused practice in fitness. Pain can be a good thing as long as it’s the correct type of pain as outlined below:

When exercise MAKES YOUR MUSCLES BURN, that’s a good pain- this means you are pushing past your comfort zone to produce a change, working with intensity to torch calories and build muscle, and burning sugar so your body can burn fat for hours and hours after your workout.

When exercise MAKES YOUR JOINTS HURT, that’s a bad pain- meaning you are quickly wearing down the structural integrity of your joints and will soon be unable to do anything without pain or stiffness. This is most often caused by a combination of using too heavy of loads, poor exercise form and technique, strength imbalances, and lack of mobility and/or flexibility- more reason to heed Tip#5 and seek professional help!

I have worked with many dads who have beaten their bodies down and nothing’s more depressing than a dad who can’t play with his kids or enjoy recreational activities with his friends. Do yourself and your family a favor and stop being such a meathead when it comes to exercise and start taking care of yourself. Exercise doesn’t have to hurt to get results and nobody wants another grumpy AND injured old man ;)

Happy Father’s Day! I love you Dad. You mean everything to me ;)

Committed to Your Health,

Heath Herrera, M.Ed., CSCS

San Marcos Personal Trainer Implements Revolutionary Boot Camp Workout Music System

Heath Herrera is a San Marcos, Texas personal trainer and fitness boot camp instructor. He has just implemented a revolutionary new music interval training system tailor made for fitness boot camps to deliver unparalleled intensity, motivation, and results for his clients. It’s called Boot Camp Dynamite powered by Workout Muse, the world’s most trusted source for fitness music and media production.

Heath Herrera is well regarded as a top fitness expert in the local San Marcos area because of his commitment to utilize the latest and greatest tools the fitness world has to offer. According to Heath “Our boot camps have been a remarkable success and the program has grown faster than I have ever dreamed of. As my camps filled to capacity, I found it more and more difficult to deliver the same personal attention and supervision as I could with a smaller group. Everything we do is based on timed work sets, and it’s nearly impossible for me to monitor both my watch and my many campers at the same time.”

And that’s where Boot Camp Dynamite steps in- the music tells your clients exactly what to do: when to start, when to stop, when to move on to the next exercise, and even provides countdowns and updates to keep them focused on the task at hand. This personal music trainer assists group exercise instructors so that they can keep their eyes focused on their clients- not the clock. This critical increase in client supervision dramatically decreases the risk of injury in a boot camp style workout.

Heath goes on further saying “Interval training is scientifically proven to burn nine times more body fat than ordinary exercise. In addition, the right workout music has been shown in research to both decrease perceived exertion and inspire movement resulting in both acute and long-term improvements in exercise performance. Boot Camp Dynamite combines tried and true interval training protocols with motivating music for one heck of a total training experience. My campers simply love it and I wouldn’t run another workout without it.”

Greg Justice, the President of the Association of Professional Personal Trainers (APPT), agrees saying: “I have been in the personal training business for 26 years and I have seen a lot of fitness fads come and go- but Workout Muse is here to stay. BJ Gaddour’s music interval training system for group exercise has simply revolutionized the fitness industry. I use it in our corporate fitness programs throughout the country and soon to be seen worldwide. It allows us to press play and work with more people per hour to better leverage our time and maximize profits- it literally helps a trainer make more and work less while helping more people. In the midst of the current obesity epidemic, Workout Muse could not have popped onto the scene at a better time. If you are a serious fitness professional, you simply can’t afford NOT to implement Workout Muse into your fitness boot camps.”

For more information about Heath Herrera and his local San Marcos Fitness Boot Camps, please visit www.HHFitness.com. He can be reached by phone at 512-787-2219 or by email at HHFitness@gmail.com. For more information about the fitness music and media production company, Workout Muse, please visit www.workoutmuse.com.