1. Leg extensions- Unfortunately this exercise seems to be the extent of most guys leg training.  Probably because sitting down and pumping out reps of leg extensions are a lot easier than squatting down with hundreds of pounds on your back.   Despite the “burn” you may feel from your upper thighs when performing this exercise, it is not a very efficient leg exercise as it only isolates the muscles above the knee.

The only time this exercise has much benefit is in a rehab setting where these muscles directly surrounding the knee need to be developed for stability and strength. Otherwise opt for any variation of the free-range squat.

2. Behind the neck pulldowns- This is another exercise that I still see people doing in the gym. I cringe every time I see someone take a wide grip on the angled ends of the pulldown bar and start pulling it down behind their neck.

The angled ends of the bar are an outdated design and are not where you should be gripping the bar. This puts your shoulders and rotator cuffs in a very vulnerable position.

Putting most of the stress on the shoulders and limiting range of motion away from the back muscles this exercise should be crossed off your list. Work on being able to do bodyweight chin-ups instead or at least pulldowns to the front.

3. Behind the neck shoulder press- Similar to the behind the neck pulldown, the behind the neck barbell shoulder press places your shoulder in a delicate position.  It is basically the same movement but by adding additional weight to the bar and pushing up in the vertical plane you are putting your rotator cuffs at an even greater risk of injury.   With the extra weight you can pile on the bar with this exercise, trying to even unrack the bar will soon send your shoulders screaming in pain. Switch to the safer option; the front barbell shoulder press.

4. Concentration Curls- Probably the most popular bicep exercise for beginners wanting to “get the pump” and get Arnold-like biceps.  It’s too bad a lot of experienced trainers still waste their time on this exercise.
No matter how many reps of concentration curls you do, you won’t get that bicep peak like the Terminator, as muscle SHAPE is genetically determined. Muscle SIZE on the other hand can be increased through basic movements that allow a heavy weight while using many muscles instead of isolating one smaller muscle.

Standing barbell or dumbbells curls are a better choice for bicep development, but better again are close grip chin-ups, which put a lot of stress on the upper arms while working many other muscles.

5. Crunches- It would be nice if all you had to do to get that ripped six pack would be to lie on the floor and pump out hundreds of reps of back breaking crunches. Despite what the infomercials want you to believe, this is NOT true!
You wouldn’t build your biceps by doing 100 reps with no weight, so why would you think you would develop your abdominals by doing 100 crunches or more? Your abdominals primary purpose is to actually stabilize your spine and to keep your torso from twisting in half under times of physical stress, not lift your neck off the floor.

Overall, the best exercises for your abs are exercises that allow your body to use your core the way it was meant to be used: for stability and support. Bodyweight planks, and compound exercises like squats and overhead presses will work your abs better than any crunch will ever do. Combined with a clean diet you might just see those abs looking back at you in the mirror.

…OK quiz time.  Do you see a trend with these 5 exercises?

They all involve sitting or lying down, (which we are all experts at already) and they work only a small section of muscle, allowing you to pump out endless reps without much effort.

For you busy guys who want to get the most out of your workouts, stop wasting your valuable time on these old school exercises that break your body down instead of building it up…

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Nothing beats food on the grill, its tasty and if you use lean cuts of meat, chicken or fish, you will give your body the muscle building fuel to get lean and mean for summer.

Here are some tips to becoming the king of the grill:

1. Crank up the heat. Make sure you let your grill reach its maximum temperature. Light it up, close the lid and wait until the thermometer hits its max, usually around 500 degrees.

2. Grease your grill. To prevent sticking, oil your grill with some oil dabbed on a paper towel or spray your grill with pam before you light up. You don’t want a mushroom cloud of flames coming from your backyard!

3. To grill the perfect steak to medium rare and get those awesome grill marks. Place steak on hot oiled grill pointing in 2 o’clock direction for 2 mins, then lift and turn to opposite angle of 10 o clock for another 2 mins. Then flip the steak and repeat the same, 2 mins, rotate, 2 more mins.

4. Don’t cut into the steak to see if its done, this will let out the juices and dry out the meat. Follow these steps and your steak will cook perfectly every time.

5. Remove steak from the grill and let sit for 5 mins to allow the meat to absorb its own juices.

*Take advantage of the large cooking surface and fill it up with chicken breasts, kabobs and lean burgers so you have awesome meals for the next couple days!

I like the new BBQs like the Broil King I have. It has burner plates which prevent flare-ups instead of charcoal or bricks.

Now get grilling!

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Just look at your hand! That’s right, you were born with the perfect diet reminder.

Count off each meal and snack on your fingers, 5 fingers (I know the thumb, but lets call it a finger), 5 food servings.

In order to keep your blood sugar stable and avoid going into starvation mode during the day, you need to eat 5 times during the day.

That of course includes your regular 3 meals of breakfast, lunch and dinner. But also, make sure to have 2 snacks, a small snack in between breakfast and lunch, and another snack between lunch and dinner.

This keeps things simple as most busy dads don’t have the time or the drug enhanced metabolism’s to be eating 6-8 MEALS a day like the “bodybuilding” magazines might tell you.

So here are some quick and healthy snack tips I like to use during the day.

Sometimes I feel like a nut!

I like to nibble on heart healthy nuts in between meal. I like the Walnut pieces that come in the resealable bag. Walnuts contain the highest amount of fat burning omega 3’s. I also like Pistachios, as they take time to peel apart keeping you from eating too many too fast. Another great sources of healthy fats. Just make sure to get the natural nuts that are not fried in any vegetable oils or loaded down with salt. Check the ingredients and avoid any that has these listed. Also use your hand as your guide here as well and just take a small handful and put them away to avoid eating too much.

Protein Pudding

I love this high protein snack before bed or in the afternoon. I like to use a scoop of protein powder. Get a protein powder that has fast acting whey protein as well as slow digesting casein protein. This will satisfy you longer than just whey protein alone. The casein protein also mixes into a pudding alot creamier and thicker. Take your favorite protein flavor and mix it with 1/2cup of PLAIN yogurt or cottage cheese. Add some fresh berries or slivered almonds and you have a great tasting dessert like snack.

Natures Snack

Fruit has been getting some bad rap lately regards to fat loss. When people start blaming fruit for getting them fat, I have to strongly disagree! Since fruit does contain some natural sugars people avoid it thinking that it will make them fat. I highly doubt that FRUIT is what is making people overweight these days. Yeah maybe if you eat a bag of apples a day on top of your current diet. But I don’t think anyone eats that much fruit as most people hardly eat any. Grab an apple or orange or your favorite piece of fruit in between meals to nourish your body and actually help burn fat.

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1. Tomatoes – This plump red FRUIT provides a powerful punch for men especially. Yes, it is a fruit, not a vegetable. If it has seeds, its considered a fruit. You might of heard of the powerful nutrient in tomatoes called lycopene. Lycopene has been show to be beneficial in preventing prostate cancer in men. To absorb this wonderful nutrient the tomatoes need to be broken down such as tomato sauce and tomato juice.

2. Oysters – Don’t pass on these slimy sea mollusks just yet. Oysters are a high quality protein source which is great for building lean muscle. They also provide heart healthy omega 3’s as well as another prized nutrient that every man should have in their diet. Oysters have been known for centuries as a libido enhancer. This is mainly from the high concentration of Zinc. Most men today are shown to be deficient in this vital nutrient. It aids in testosterone production which gives us men strength and energy in the gym as well as in the bedroom.

3. Brazil Nuts – Nuts are a great nutrient dense snack full of fiber, healthy fats and even protein. Brazil nuts especially are high in selenium. Brazil nuts may contain as much as 544 micrograms of selenium per ounce. Just one Brazil nut will give you your recommended daily allowance of the selenium. This mineral is crucial in antioxidant production in your body to fight off disease.

4. Broccoli – We all hear how good this green cruciferous vegetables is for us. But most men don’t really know how beneficial broccoli really is for our health and longevity. More and more evidence is mounting showing the anti-cancer benefits in this super food. Look at broccoli as “nature’s brooms” as they are high in fiber, vitamins, minerals and antioxidants that clean your arteries and keep your cells strong and healthy throughout your body.

5. Flaxseed – This little seed is loaded with nutrients. A lot of people know flaxseeds are a good source of healthy fats and fiber. But the mistake they make is eating the seeds whole. For your body to absorb the fats, flaxseeds need to be ground before they are eaten. A coffee grinder is great for this or you can buy organic milled flaxseed. Ground flaxseed is great to add to cereal, oatmeal, burgers, meatballs, shakes and stews. Store ground flaxseeds in the fridge to prevent oxidation of the healthy fats. With all the talk on plastics in our environment and the phytoestrogens they mimic, lignans in flaxseeds help the body get rid of these toxic compounds.

There you have it, The Top 5 Foods For Men that you may not be eating but should…

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2.  Once you arrive and sit down at your table, skip the bread and alcohol.  There is a reason they serve you this before your meal.  It’s because it has been proven in studies bread and alcohol stimulate your appetite.  If you really want a drink, stick to one glass of wine or one light beer without the bread.

3.  When looking at the menu, remember that you don’t have to order something exactly as its shown on the menu.  You are paying for the food, so don’t be afraid to ask for certain dishes with or without certain ingredients.

4.  You don’t have to be a nutritionist  to know you should stay away from the obvious food choices that are breaded, battered or deep fried. Also be wary of anything smothered in sauces. Remember to ask how the dish is prepared.

5.  Go for any lean protein source such as beef, chicken, pork or fish.  Pair it with any side dish like a green salad or fresh grilled veggies.  Think protein and fats for your meal and avoid the processed carbs.

Take the time to relax and eat slow, have some good conversation with others and learn to enjoy the whole dining out experience instead of just focusing on the food.

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All they are doing is putting their body in unnatural position, which limits overload and increases chances of injury. The bench press is a perfect example. You see people with their feet in the air, using a thumb less grip etc. All of this makes you handle less weight because you cannot generate maximum power due to your body’s position.

When you execute the bench press you should maintain 4 contact points: feet on the ground, butt and upper back on the bench, and hands on the bar. Keep these points set while maintaining a natural arch in your lower back. This will put you into a strong and sturdy position, allowing you to achieve maximum power and overload. Think of your body as a coiled spring when bench pressing and explode using the position of your entire body at the bottom of each rep.

Remember, the more power you can generate, the more weight you can lift. The more weight you can lift, the more overload you create. The more overload you create, the more muscle you put on! Try these tips the next time you bench. I guarantee that you will bench more weight the very first day…

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1. Perform cardiovascular/aerobic exercise 3-5 times a week

2. Exercise at a high intensity in your target heart rate

3. Perform weight-training 3-4 times a week

4. Exercise for 30-60 minutes per session

5. Keep it real! Eat natural foods, avoid processed foods

6. Don’t skip breakfast

7. Eat 3 nutrient dense meals and two small snacks each day

8. Eat at least 3-4 servings of fruits and vegetables each day

9. Drink at least 1 liter of water each day

10. Organize your time (exercise, work, family, friends,)

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In terms of diet, most people are aware of what is good to eat and what foods are detrimental to their health. But, how come the majority of society is still consuming tons of artery clogging fast foods? Mainly, because of convenience. With todays fast pace lifestyle most people find it difficult to prepare the healthy meals they know they should be, and if you’re an athlete trying to put on muscle and increase performance proper nutrition is even more important. You want to try and have the foundation of your diet based around highly nutritious whole foods. But with the advancements in sports nutrition science, your next meal is only a few seconds a way.

The market is now overflowing with companies that provide protein shakes, weight loss products and meal-replacement powders that have the proper ratio of protein, carbs, and fats, plus all your required vitamins and minerals. These all allow you to build lean muscle while reducing body fat. But with all the marketing claims out there just make sure to ignore the hype and follow the science.

I think a good place to start to make sure you are feeding your body right is to make sure you get in 3 solid food meals a day. Then add in 2-3 snacks in between meals or use protein or meal-replacements powders between meals and you have your bases covered. So it’s not whether you should eat only food or supplements. It’s combining a healthy diet with proper supplementation in order to keep you strong and healthy in the years to come…

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The first thing to do is to have one meal each of the three days, that’s consists of freshly broiled salmon, a nice green salad with olive oil and lemon juice for dressing, and for dessert, cantaloupe and fresh berries. These foods are important because, first of all the salmon. Salmon is a wonderful food, it is high in very absorbable protein, it also has essential fatty acids, remember there are good fats and bad fats, these are the good fats, the omega 3 oils are very rich, they decrease risk of cardiovascular disease and cut inflammation. When you cut inflammation you will see your skin glow and you will have increased radiance.

In addition to protein and EFA’s, salmon contains DMAE; DMAE is known chemically as dimethyl-amino-ethanol. It is a substance in fish and is why your grandmother used to call it “brain food”. Well, she was right, DMAE increases cognitive ability, it improves your memory and your problem solving ability, which we could all use. It works by making nerves more efficient and acts as a membrane stabilizer, so it has some antioxidant capabilities. It also affects our muscles, muscle get toned because of nerves innervating them, DMAE will help in increasing muscle tone.

Now for the other two meals. For breakfast you should have an egg white omelet because the eggs whites are high in protein. The yolks are excluded because they do contain some saturated fats, but I am no fanatical about that. So I suggest 1 yolk for every 4 whites in your omelet. So remember that’s your first finger, the protein. You can also increase the egg whites or add in some smoked salmon to up the protein content depending on your body’s demands. Next, would be some fresh melon. Fresh melon is your low glycemic carbohydrate. It is high in vitamin A, and it also contains a lot of water. This water will also help hydrate your skin and make you look better. I also recommend some fresh berries. Remember, they have many benefits and taste great as well.

For your third meal of the day I would recommend some white meat chicken and large salad. You want to have a lot of salad with olive oil and lemon juice. The olive oil is not only a good fat but it also contains antioxidants, especially extra virgin olive oil, it’s called hydroxytyrosol. You have to remember that diet directly affects your health. If we look at the Mediterranean people, we see that that they have lower incidence of heart disease than North America. They have a tremendous amount of olive oil in their diet and fish. These healthy fats decrease your risk of cardiovascular disease and heart attack.

Now that’s your three meals. But you also want to have two snacks as well. As with your meals, the three-finger check still applies, protein, low-glycemic carbohydrate, and essential fats. A good example of a snack would be some fresh white turkey from the deli, an apple, and some nuts to get your good fats. Again don’t forget water. I know you probably want to but water is so important to make you feel better and look better. So remember 8-10 glass throughout the day.

A question that usually arise when people see this meal plan is “What if it doesn’t work?”. If this doesn’t work, you were cheating, because this always works, these laws always apply. Because when you cut inflammation in your heart and in your brain, your skin will show you by looking better. Your skin is nothing more than a monitor or barometer of what’s going on inside of you. When you look in the mirror after these three days you will say to yourself that you always want to look this way and feel this way.

This will then take you to the next level where you will eat this way on a regular basis but with greater variety. Following these food choices will go a long way to help you get fit and lose weight.

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Hey, squatting is hard. Especially starting off they are challenging to learn and awkward. Then when you get up to 300, 400 lbs plus on the bar they are quite intimidating. Again, they are hard work. But this is why they are the most effective exercise for your entire body that you will ever do.

So learn to do them correctly, learn to go heavy and learn to go deep. This question had many debates of how low should you go? I believe the most effective depth for complete muscular overload and control when squatting is to go down until your quads just go below parallel. Once you master the physical aspect of this exercise, then all is left is to overcome that fear of the intense effort that is required.

Never sacrifice form and depth for a heavier weight especially with this exercise. The nature of this movement can allow some impressive poundage’s and can increase chance of injury if your form is not correct. Gradually try to add a couple pounds to the bar each week and before you know it you’ll be on your way to achieving the awesome leg development you’re after.

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