:BodyFitnessInfo.com BLOG

Sometimes you just don’t have time to go to the gym. So rather than making excuses, its good to have an alternative plan for getting a workout in at home. Whether you have a small collection of equipment at home or you just do bodyweight exercises, you can still get something done at home. Granted, the gym is always better, that’s why we call this plan B!

About 2 weeks ago I picked up a pair of the Perfect Pushup over at Target. I’ve seen the ads and am always very cautious with this sort of thing, but this one seemed simple enough to possibly be effective. If you haven’t seen these things, they’re basically like pushup bars but allow you to rotate your arms while doing the motion.

So far I’m impressed. I’ve been using them in the morning about 3 times a week for the last 2 weeks and they do a good job! You really get more out of your pushups this way. This is a product that I’d recommend you consider including in your arsenal for things that you can do at home!

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I think a lot of people would agree with me that when it comes to supplements, there is a lot of confusion about what to use, what actually works, etc.  So in this world of too much information (or in some cases not enough), I’d highly recommend that you always look for supplement reviews before you buy anything.

The good news is that supplement reviews are all over the place.  So the other trick comes in finding quality reviews.  I personally think that it’s a good idea to read the review, but then also look around for other reviews that backup what you’ve read on another site.  Also look for consumer reviews, individual shoppers and see what guys like you and me have to say.

For example, if you were looking for muscle milk reviews or cellmass reviews, check a few different sites to see if you can find a general consensus for what they do and how they can help you.  Then see if other consumers overall feel that its worth your time.  Doing this type of research will help you to form a more educated decision about the supplements you’re looking to use.

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Here are some recommendations from John Berardi about how to get enough fat in your diet:

Fat Recommendations - How To Meet Them
by Dr. John Berardi

So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.

Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat

Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%

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I think we all know that if you really want to make improvements in your physique, you’re going to have to do some weight training.  In fact, just the other day I was with my wife at her sister’s house and she shared something interesting but not surprising.

She has been training for a half marathon with some of the other ladies in the area, and if I remember right she will be running it in the next few weeks.  But the thing that she was surprised about was that with all this running she hasn’t lost a lot of weight, at least not as much as she would have expected.  Then she was the first to admit that she would lose more if she’d do more weight training with her running.

So true!

It’s important to understand that you’re more likely to lose weight with weights than without them.  Plan on developing a full training program rather than just one aspect of it.

It’s also important to use proper nutrition.  A great way to get the nutrition that you need is to use workout shakes, especially  when working out.  If you’d like some opinions on the best post workout shake, check out Real Weight Training Blog.  He has some really good tips on this subject.

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I just came across this ad for MRI’s 8-FX and it’s pretty darn funny. They’re making fun of some of the gym stereotypes, but the sad thing is that I know I’ve seen each one of these at my local gym. Here’s the video:

Can you relate? I got a pretty good laugh out of this!

As for 8-FX, looks to be a pretty good product. I really like it when companies try to take a more complete approach to a supplement, but especially when they do it in a way that makes sense. Granted, I’m not a scientist that would be able to break the ingredients down that way, but this one might be worth a shot!

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I’ve always thought that having large forearms really helped make for an impressive physique. I mean, when the forearms are a good size you have to admit that it’s a good thing!

But how many of you have noticed that the forearms are one of the harder muscles to fully develop? It seems like the number of exercises to isolate them are few, and then there’s the motivation to exercise such a small muscle group.

Well, Tom Venuto wrote a blog post on this topic that is worth your consideration if you are the type that would like to know more about developing big and strong forearms. Here’s a link to the article: The Forearm Secret of Old Time Strongmen.

He hits on this article about the fact that it does take longer to develop forearms, mainly because they seem to be less responsive to stimulation than other muscle groups. Then he gives some really good alternatives you can do in your workout to help build better forearms. Check it out!

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I read a short but interesting article from MSN Health today by Mike Mejia from Men’s Health. Here’s a link to the full article: Fortify Your Weak Spots.

The idea is that most men spend the majority of their time working on the muscles they see the most. Namely the chest, biceps, quads, etc. Then they go on and totally forget about the less visible muscles such as those on your back side. This is naturally a big mistake!

The article then goes on to suggest some exercises you can do to keep your body in balance.

But why is balance important? Well, even if you don’t normally watch certain muscles, they are still visible. Have you ever been to the gym and seen someone that was very out of proportion? It really looks strange doesn’t it? I’m guessing that you don’t want to become that person!

So don’t forget to work your whole body. Not in every workout necessarily, but make sure that you give those muscle groups that you consider less important the amount of attention they truly deserve.

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This tip goes along with the last one that we posted. People seem to always be wondering how much they need to drink, so here are some suggestions from Dr. John Berardi of Precision Nutrition:

Increasing Water Intake
by Dr. John Berardi

Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.

Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:

• Drink cold water - cold water is more palatable, improving ‘mouth feel’ and ingestion
• Add lemon - lemon increases urge to drink and also kills bacteria
• Chuggables - always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.

This tip is provided by Dr. John Berardi of Precision Nutrition.

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I mentioned last week that with a new addition to my family I really haven’t had time to go to the gym. Well I’m not going to let that stop me from getting a workout or at least doing some exercise, so I decided to pick up a set of resistance bands so I can still get some exercise in at home.

I’ve been a little skeptical about these bands for a long time, but after using them I can see them as a great alternative when you have little else you can do. Granted, I would still recommend weights over these things, but sometimes you have to make adjustments. If you make a workout that consists of resistance bands and bodyweight exercises, you can still get in a pretty good workout.

I also realize that this is not the way to go if you’re looking to put on mass. I don’t know that anything really compares to heavy lifting for that!

Any other thoughts out there on this?

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I know that there are a number of things that we all run into from time to time that tend to get us off track from our goals. A few weeks ago something came into my life that has had the same effect, but I must say that its worth it. We had a new baby!

Its funny, but I remember reading on a blog or some other article a while back that if you wife has just had a baby, its really not the best time to be fanatical about bulking up, losing weight, or whatever. Sometimes priorities change. But as soon as we’re used to this new addition, its back to the routine.

So the question that remains for a lot of people is, “Ok, so something came up. Should I just stop working out altogether?” I would say no. Even if you can’t always make it to the gym there are always things you can do. Try some body weight exercises or anything else to keep yourself getting some exercise.

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