Getting caught up in reps and sets

It's quite common that I come across people who want to know exactly how many reps are going to work the best when it comes to creating lean muscle mass.

The answer I usually give them is that it's best to focus on how your muscles feel than how many reps you do.

I admit that it is true that doing less reps at a higher weight is more "power-based" weight training - it can even be classified as "plyometric" exercise.

When it comes down to it, you want to know - "Is it better to do less weight and more reps or more weight and less reps?"

My answer: Do at least one warm-up set (specific to the exercise you're doing e.g. bench press). Do at least 1 hard set (with a spotter) - This should be hard enough that you can't do more than 10. Do at least one medium set (about 50% of your 1 rep max) - approximately 20 - 30 reps.

When it comes down to it, don't get too caught up in the whole reps and sets fiasco. Just do the right types of exercises and fatigue the muscle as much as possible if you want to build lean muscle mass. This also helps to lose stomach fat and get abs.

Check out a new article of mine to help you lose more fat and get more muscle here.

6 Pack Abs Misconceptions - What People Think It's About

I speak to people daily about their health and fitness and I'm now 100% certain that everyone has some idea of what it takes to get 6 pack abs or the best method to get a flat stomach... Or at least they think they do.

People very commonly have misconceptions about who can get six pack abs and what it takes to actually make it real. Some of the things I've heard include:

• I'm too old to get a six pack
• I don't expect to get flat abs
• I would like a six pack but I doubt it will happen
• Doesn't diet soda help me get a flat stomach?
  
• I work on my abs all the time but I still can't lose stomach fat

The reason people go on about these things and the same reason that people don't get results with 6 pack abs is just because of their misconceptions. There is no formal teaching ground for the average person to learn about what the best exercise methods are, and most people don't want people telling them what to do anyway.

So what should people know about 6 pack abs if they want to see some results?
Well, first of all there are no "right" or "wrong" ways to do this. There are ways to get results and ways to bypass the results you want. The first step is always learning how to get the results you want.

If you want 6 pack abs or you want to flatten your stomach and look sexy for the beach then you should start out with your nutritional education. You're already eating right? So this is something that you can do instantly to see some results now.
The rules when it comes to nutrition are:

1. Avoid the deep fried foods
2. Keep it as fresh as you can - load up with Vitamins and minerals, fresh greens and biodynamic or organic foods. Always think fresh and raw.
3. Don't go too long in between meals (3 hours max before eating something - apart from when you're sleeping of course)
4. Don't overeat. This is major. Get control of yourself and eat a portion size that is suitable for you (everyone is different but you should be able to tell when you overeat).
5. Stay the heck away from the "diet" products - this is one of the biggest misconceptions about 6 pack abs. Taking these as replacements for sugar is ludicrous.

One of the major exercise misconceptions about how to get 6 pack abs is doing sit ups. Sit ups are one of the WORST exercises to help you get 6 pack abs. It's all explained in my eBook.
Whether you want exercises to get 6 pack abs specifically for men or techniques to get a flat, sexy tummy, try reading it and let me know what you think.

Whatever you do though, don't fall for all the trends, fads, diets, fat loss pills and ab exercise gadgets. Get some real solid advice and work out a program that will give you results (involving both exercise and nutrition aspects).

New Zealand Snowbording Adventures!

Hey,
I just got back from one of the most beautiful natural wilderness places on Earth.
NZ really is an amazing place, although it is true that it's full of kiwis... :)
Glad to be back in Aus but NZ definitely had its moments.

One of the many amazing crystal clear glacial rivers in NZ

Yes that's me getting drenched at the Devil's Punchbowl Waterfall (cold)

Awesome fun snowboarding in Queenstown (I'm not a pro yet but getting the hang of things hehe)

All in all it was an amazing trip. New Zealand is an incredible place to visit. One thing that shocked me though was the awesome workout that you get doing snowboarding! My back, arms gluts and legs were SORE for 2 days afterwards!
It's a great sport.

Benefits of almonds to help with fat loss

It seems that there are almost too many theories, diets, ab exercise programs and fitness professionals claiming to know the secrets behind losing stomach fat! Everyone is in a constant state of confusion so that it is left up to individuals like yourself to decide whether or not something works.

So what about almonds then? What is the benefit of including almonds in your diet?

Well, a lot actually. Almonds are a very low-carbohydrate food, loaded with Vitamin E, protein and rich in monosaturated fat. It has been claimed that almonds assist in the movement of food through the colon, which essentially helps your body function more effectively also increasing your ability to lose stomach fat and lose weight. Almonds are also reported to improve complexion and even prevent cancer!

Recent studies have shown that increasing almonds into ones diet elevates levels of HDL (High Density Lipoproteins) and decreases levels of LDL (Low Density Lipoproteins).

In ancient Indian medicine, almonds are believed to assist in brain and nervous system function.

In general, almonds are a great snack as they contain plenty of nutritional health benefits to your body while also tasting great. As always raw almonds are the best, but dry roasted almonds taste great. Give it a try and I'm sure that if you replace something else that's not beneficial to your weight loss, you will lose more weight.

A simple technique to lose more body fat

Well, with an impending adventure to NZ in 2 weeks, I thought I'd write something about incidental exercise and what an important role it plays in a healthy lifestyle, AND for losing body fat. Since I'll be skiing down the stunning New Zealand landscape and doing other non-stop adventure activities, I thought it's an appropriate topic.

Incidental exercise (in case you don't know) is exercise that you do just when you're going about your daily business. Stuff like walking up stairs, running to catch a bus etc. The reason that this type of exercise is so important is that it keeps our metabolism running at a relatively high level compared to if we were constantly stagnant, sitting at a desk.

The way to get the most out of your incidental exercise is to put it in wherever you can and work around any inconveniences it might cause - some people avoid exercise because it causes them to sweat which can be embarrasing. You should always try to take stairs instead of lifts, walk whenever possible instead of driving. If you are going for a walk to get somewhere, try taking the more difficult path. The good thing about this is that it is often also the most interesting path. Another extremely useful tip that everyone should implement is taking a break from your work every 20 - 30 minutes just to keep blood flowing and keep your metabolism in check. A friend of mine gets up every 15 minutes and jumps up and down energetically to keep his body active and responsive. He's also quite fit, funnily enough.

You'd be surprised what a difference it can make to your ability to lose body fat too. Even your fitness will increase slightly just by adapting your activity choices.

If you're after more specifics on how to lose stomach fat, you'll need to do a bit extra on top of your incedental exercise.

Here is a recent article I wrote on stomach fat: 5 Ways To Lose Stomach Fat