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Ultimate 6 Pack Abs Workout & Diet

At Lucas James Personal Training, we know finding ab exercises and the right abs workout for a sick six pack and perfect lower abs can be tough.  We also know that an abs diet can help you achieve the most shredded physique because nutrition is seventy-five to eighty percent of accomplishing any fitness goal, 6 pack abs included.

Here we’ll make it easy and give you the break down of the different muscles that form your abdominals, the best exercises for each group, the best ways to work-out your abs, as well as nutrition tips for cutting down the ‘ab-flab’ and burning that pesky belly fat.

• The Abdominal Muscles: Form & Function

When you hear the term ‘6-pack’ abs come to mind.  But just like a case of beer, your abdominals are comprised of multiple muscle groups, each varying in function.  The muscles that form your abdomen include:

1- The rectus abdominis, which we know as the 6-pack, includes both your upper and lower abdominals.  The rectus abdominis is the most prominent and visible portion of the abdominals. It travels the full length of the abdominal region, from your pubic bone to right under your lower chest.  When we contract this muscle, as in a traditional crunch, we’re flexing our torsos.

2- The external obliques, commonly referred to as your obliques are the visible side abdominal muscles that run downwards diagonally from your lower ribs and attach to the top portion of your hips and your ‘6-pack region’ or rectus abdominis. Similar to your external obliques, your internal obliques travel diagonally across your torso, but in the opposite direction from the external obliques.  Together, they work to help rotate your upper body at the core. Both sets of oblique muscles also work to compress your torso when they contract simultaneously along with your rectus abdominis. The obliques primarily serve as rotators that help our bodies twist at the waist and straighten when bent over sideways.

3- The transverse abdominis, is the internal portion of your abdominals that is located within the abdomen. It lies underneath the oblique muscles and acts as a structural support for our organs. It also helps us with our respiratory functions, similar to the diaphragm.  Instead of helping with core rotation, it pulls the abdominal wall inward when we ‘suck-in’ our belly.

Together, each of these muscle groups provides structural support, aiding our movement as well as assisting with lung function and breathing. Aside from the obvious functions, our abs are a critical component of our ‘core’ working along with our back muscles to provide proper posture and physique.

• Specific exercises for each abdominal muscle group

When working out, its important to work smarter not necessarily harder to see the results you’re looking for and that perfect six-pack. When weight training for better abdominal muscles and improved core strength, its crucial to note that high repetition exercises will help burn abdominal fat, but you must also include resistance exercises to increase abdominal bulk and muscle size.  Here are some exercises specific to each goal, in order by each abdominal muscle group.

mens-6-pack-abs-six-ab-workout-diet

Upper & Lower Abs (Rectus Abdominis)

Upper:

*Fat burning: Swiss Ball Crunches, Bench Supported Crunch, Bosu ball chop, ab deck crunches, un-weighted ab-master machine crunches.

*Muscle bulking: Weighted Crunches, Lying Cable Crunch, Roman Chair Weighted Sit-Ups, Standing cable crunch, decline cable sit-up, resistance ab-machine crunches.

Lower:

*Fat burning: Reverse Crunch, Hip Thrust, Reverse Crunch on Decline, Hanging Bicycle Crunches, Scissor Kick, Swiss Ball Roll In, Hanging Leg Raise, Hanging Knee Raises

*Muscle bulking: Weighted hanging Leg Raises with dumbbell, weighted hanging knee raises with dumbbell.

Obliques (External Obliques)

*Fat burning: Side Oblique Crunch, Bicycle Crunches, Lying Resistance Ball Windshield Wiper, Cross-over Crunch, Side Planks

*Muscle bulking: Russian Twists w/ medicine ball, Windshield Wiper with medicine ball or dumbbell, Side Planks with weight-belt or dumbbell, Dumbbell Oblique Crunch, Standing Oblique Cable Crunch

Core Specific Work (Total Abdominals)

*Fat burning: Planks, Hanging Knee Raise w/ Twist, Double Crunch, Toe-Touches, Jackknife Crunch, Exercise Ball Transfer

*Muscle bulking: Cable Wood-Chop, Decline Medicine Ball Throw, Exercise Ball Transfer.

• Core Circuit Workouts

Due to the fact that both your abdominals and back muscles compose your ‘core’ and affect overall core strength, it’s important to build each muscle group gradually to ensure proper muscle growth and reduce the likelihood of injury.  When engaging in an exercise routine to increase core strength and muscle definition, try incorporating lower back exercises as well in your ab circuit.  Aim for one exercise for each abdominal and core muscle group i.e. One Upper Ab, One Lower Ab, One Oblique and One Lower Back exercise. Here’s an example for a complete core circuit workout.

1. Swiss Ball Crunches
2. Hanging Leg Raises
3. Bicycle Crunches
4. Roman Chair Back Extension

Your fitness level and progression will depend on the amount of reps and sets you perform, along with the types of exercises incorporated in your circuit and applied resistance.  Remember, as you progress from beginner workouts to intermediate and advanced programs the type of core exercises may change as well.

• Abdominal Workout Equipment  

As your Ab routine changes you may choose to incorporate various pieces of equipment such as an ab roller, bosu ball, swiss ball, medicine ball, cable machine, resistance bands, weight-plates or dumbbells.  Different equipment will help you with different goals as well as aid with flexibility, comfort, body positioning and the way you are training your abdominals.  For example, Bosu Balls and Swiss Balls help reduce hot-spots, pressure points and unnecessary strain on your back when performing core exercises, by adding a cushioned support. They also increase core strength due to proprioception training that requires balance to challenge an individual’s normal range of motion.  Ab rollers, resistance bands and added weight can be used to keep constant tension on your abdominals to train for a more well rounded physique and increase overall core strength.  You can find any of the above mentioned pieces of equipment at your local Scottsdale, Arizona fitness equipment store.

• Ab-Training for specific goals and body type

You should also choose exercises that support your personal goals and promote growth specific to your physique, body-type and frame.

For example, if you are lean, but lack definition focus on lower rep exercises with increased resistance using either weight-plates, dumbbells, medicine balls or resistance ab-machines.  If you are overweight, start with simple movements and core exercises to build strength before attempting to increase muscle size and bulk. This can be accomplished through timed intervals and high-repetitions such as a minute of scissor kicks, flutter kicks, bicycle crunches, standard crunches etc.  Remember no matter what your body type and training goals are, consistent fluid breathing is important to provide the high levels of oxygen your muscles need to perform at their optimal level, burn fat most efficiently and promote increased blood-flow and nutrient transport for energy.

• The Ultimate 6 Pack Ab Diet

“Abs are made in the kitchen not the gym” – Lucas James

When trying to achieve the perfect 6-pack abs, diet is key.  Since people tend to store fat on our torso, men especially, the only way you’ll see your awesome abs is to eat a high-protein, low-fat diet.  A lower body-fat percentage will increase your chances of noticing the abs hidden underneath your belly fat. The weight we store above our abs is primarily fat and water weight, so it’s important to eat the right amount of calories and the right types of foods to shed excess fat.

When shedding extra pounds to see those abs try incorporating more veggies and high-fiber foods in your diet. Here’s a few suggestions of ab-busting foods:

-Turkey
Turkey has one of the highest amounts of protein pound-for-pound of any lean animal meat. It also has less fat calories than red meat and is even leaner than chicken!

-Quinoa
Quinoa is a high protein, high-fiber and low fat grain. All properties of a fat-burning diet!

-Bok-choy
Like broccoli, this leafy vegetable has a crunch—and less than half the calories and carbohydrates of its cruciferous cousin.

-Persimmon
This sweet Asian fruit is a better source of vitamin C than your average apple.

-Edam cheese
This Dutch cheese is semi-firm, unlike the semisoft Muenster, and has more protein, fewer calories, and a richer, nuttier flavor.

Personal Trainer Certification Guide

When looking for a fitness trainer or personal trainer, it’s important to find a credentialed Certified Personal Trainer (CPT) who knows their business.  While the criteria for different certifying agencies may vary slightly, you want a trainer with a diverse background in physical fitness and exercise planning.  Even with a nationally accredited personal trainer certification many new trainers are inexperienced or lack a background in physiology, kinesiology or nutrition.    The best trainers have not only worked within the fitness, health and wellness fields previously, but have prior knowledge to health from an academic institution.

The top ten most well known nationally accredited certifying agencies for personal training, accepted by most national gyms such as LA Fitness, 24 Hour Fitness, Golds Gym & Equinox are ACSM the American College Of Sports Medicine, NASM the National Academy Of Sports Medicine, NSCA the National Strength And Conditioning Association, NCSF the National Council On Strength And Fitness, NFPT the National Federation Of Personal Trainers, ACE the American Council On Exercise, CI the Cooper Institute, NESTA the National Exercise & Sports Trainers Association, IFPA The International Fitness Professionals Association and ISSA the International Sports Science Association.

Each of these certified fitness-training agencies are NCCA-accredited programs (National Commission for Certifying Agencies) aside from the ISSA. This national commission only accredits programs that meet or exceed its standards for personal training and physical fitness training curriculum.  While there are various other accreditation organizations, in terms of personal training, the most valuable certifications are NCCA recognized.

Each of the nationally accredited CPT programs mentioned above vary slightly in terms of curriculum, program format i.e. emphasis on nutrition, exercise planning, kinesiology etc, recertification requirements, program materials & cost, but all share specific similarities.  For example, any worth-while agency will include education concerning client health-fitness assessment, exercise technique, fitness program design, nutrition, client relations & administration, as well as a CPT professional scope of practice and responsibilities.

As mentioned previously, it’s also important to have a personal trainer with an academic background in the health-science fields such as biology, physiology, kinesiology or nutrition.  This is due to the fact that anyone can study to become a personal trainer through one of the accredited programs, but at the same time might lack the background to thoroughly understand the underlying scientific principles of health, exercise, metabolism and diet. In fact, individuals who have a diverse medical or science background often have a better understanding of the effects of proper exercise than a CPT.

Another option for personal training certification is receiving a personal training degree, diploma or certificate from a trade school or college program that is accredited by the government instead of the NCCA.

Becoming a certified personal trainer can often be costly, with the exam alone costing anywhere from $50 to $279. More so, if you choose to buy all of the test preparation materials, take a workshop and purchase textbooks, the cost can total upwards of  $800, with even more costs for re-certification.

Here’s the breakdown for our top four picks personal trainer certifications:

*Both NCCA & non-NCCA accredited

National Academy of Sports Medicine (NASM)

A NASM personal trainer certification is NCAA-accredited and accepted by most employers and gyms. The exam alone costs $549, but is included in all of the study packages. NASM preparation packages rang from $599 to $799.  The requirement for recertification is every 2 years and costs $700.

American Council on Exercise (ACE)

ACE is also an NCAA-accredited personal trainer certification that is highly recognized within the personal training and sports club industry. The current cost of the PT exam is $219.  In addition to the cost of the exam, ACE study materials range from $150 to $580.  Unique from other agencies, ACE also offers an online study program in addition to their study materials. The requirement for recertification is every 2 years for $400.

National Strength and Conditioning Association (NSCA)

NSCA is another highly respected NCAA-accredited personal trainer certification.  Different from other agencies, NSCA is known for their preparation for special-needs populations.  For this reason, their exam is known to be one of the more difficult certifications processes. NSCA exam fees range from $235 to $400 depending on membership type. The requirement for recertification is every 3 years for $500.

International Sports Sciences Association (ISSA)

The ISSA is one of the only non-NCAA-accredited personal trainer certification that we’ve discussed, which is also reasonably well recognized within the fitness and sports clubs industry. ISSA certification is ideal for first time trainers seeking part-time or free-lance employment. The program fee is $595, and the course and exam are 100 percent available online. Recertification is required every 2 years for $600.

Building Muscle Mass

For many people, increasing lean muscle mass can be just as difficult a task as loosing weight. When exercise is concerned, proper training style, technique, and form are all crucial components for maximizing muscle growth, body toning and overall results.  Scottsdale, Arizona based celebrity personal trainer Lucas James and nutrition expert and trainer Jason Apfel have created a customized ‘Lean Muscle Mass Fitness Program’ for both men and women looking to increase lean body mass, expand their athletic abilities and augment their physical edge.  We’ve decided to share our insight here with you so you can safely and effectively start on the path towards reaching your peak performance.

Nutritionally speaking, gaining lean muscle mass takes work, aside from getting into the gym.  When trying to increase muscle, protein is king.  It’s important not to eat the wrong type of calories or foods when fueling your body for lean muscle growth.  Make sure to eat foods that will give you energy in the gym as well.  This means complex carbohydrates.  Complex carbs give our bodies the fuel they need in the gym, while protein helps reduce muscle breakdown and promote muscle growth after exercise. You should have one gram of carbohydrate for each half gram of protein eaten an hour before a workout. This combination not only gives you the energy to lift, it also helps repair muscle damage and fully enhances the recovery process following the exercise.  It is ‘essential’ to consume essential amino acids –the building blocks of protein- found in animal products like dairy, meat, eggs, and fish protein.  These versions are much more beneficial for building lean muscle mass than their vegetable-protein counterparts. Remember, since everyone is different, it is important to receive proper nutrition counseling so that you don’t over eat, including protein which can cause detrimental effects on metabolism and body function if not taken in the proper amounts at the right time.

In terms of your training regimen, start by lifting heavier weights.  People often get carried away with performing the same exercises, lifting the same weight, at the same intensity level every time they get to the gym.  The “same” effort will only produce the “same” results.  Performing any one exercise for a prolonged period of time is a waste.  Not only do your muscles get use to the exercise, but your muscle building capabilities plateau as well.  Your body eventually will make all the changes it’s going to make in response to those exercises. To break this pattern and build more muscle mass lift progressively heavier weight with each set.  Repeat 3-4 sets of 6-12 reps max so that your muscles are fatigued on the last rep! With each set increase your weight and decrease the number of reps for each consecutive set.

When lifting be careful not to over exert yourself, as injuries usually occur during mass-building programs. Thoroughly warm up with at least 15 minutes of light cardio exercise and stretching and always have a spotter when using free weights, especially on your max-reps.  Try creating a power circuit to give your muscles a rest in between sets and employ supersets.  For example, if you are working back and shoulders alternate shoulder press with pull-ups so that you engage opposing muscle groups.  Make sure you have a proper exercise split so that you don’t over work specific muscle groups. Your muscles need time to recover, otherwise you continually break-down the muscles you’re trying to build up.

Stay motivated, stay dedicated and eat your spinach!

Healthy Skin Foods & Tips

When healthy skin is concerned, a healthy body is the first step. If you’re looking for fabulously glowing and vibrant looking skin, make sure you’re eating the right foods to maintain an all around healthy body.  Since ‘you are what you eat’ it is important to eat accordingly! The foods we take in help fuel us internally, but they eventually contribute to our outer physical appearance through fat distribution and skin health. With this in mind, the healthier the foods you consume, the better your skin will look.  Here’s the scoop on healthy foods for your skin and how they work.

1. Low-Fat Dairy Products

One the most important vitamins for skin health is vitamin A.  In fact, experts say that the health of our skin cells is dependent on dietary vitamin A. One of the best sources for this skin-boosting vitamin is low-fat dairy products such as cottage cheese and Greek Yogurt, which are also high in protein, the building blocks of keratin in hair.  Nutrition expert Liz Lipski, PhD, CCN on WebMD, says “it’s doubly important to eat A-rich dairy foods if you have either diabetes or a thyroid condition.”

2. Fiber

Anything that helps keep digestion normal, including live bacteria cultures such as bifida-bacterial and other probiotics or enzymes, will be reflected in healthy-looking skin.  Fiber helps to reduce the rate of absorption of fat to our blood stream, keeping us less bloated cleaner internally.  Women aged nineteen to fifty years old should aim for 25 grams of fiber daily. Women over 50 should try an consume closer to 20 grams of fiber each day. Some healthy sources of fiber can be found in whole wheat products, fruits such as blue berries, strawberries or apples, as well as beans and flax seed.

3. Anti-Oxidants

If you haven’t heard of ‘Anti-Oxidants’ you’ve probably been living under a rock for the last ten years.  Anti-oxidants work to reduce body inflammation and cellular stress by scavenging ‘free-radicals’ or the caustic byproducts of cellular respiration or metabolism.  When you help protect the cells from damage and disintegration, you also guard against premature aging; one of the most noticeable effects of aging is decreased skin elasticity resulting in wrinkles.  A few healthy food sources high in anti-oxidant action are: Green Tea, plums, blueberries and black berries. Aside from the reduced stress on your bodies cells, healthy cells will retain water better, keeping your skin moisturized and look younger looking.

4. Essential fatty acids

Dietary fat is responsible for maintaining healthy cell membranes, or the outer layer that defines a cells’ shape.  This outer membrane not only acts as a barrier to harmful agents but acts as an internal highway for nutrient passage into and waste products out of our cells.  The healthier each individual skin cell or building block is, the healthier our skin appears.   Try incorporating healthy mono and poly-unsaturated fats from plant oils from sources like almonds, walnuts, olive oil, and flax seed or healthy omega-3 fats from fish.

5. Healthy Oils.

Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall. The healthiest fat in terms of heart health is omega 3, which must be in balance for good health as well as nice skin.  EPA and DHA are the two sources of Omega-3s that our bodies use most efficiently.  Try avoiding ALA if possible, simply because our bodies can only use about one-tenth of one percent of the Omega-3 contained in the plant form of Omega-3.   Another good source of healthy oils is from Avocados.

Men: Fat Burning & Testosterone Building Foods and Supplements

Building Testosterone with Food

Testosterone is a steroid hormone that is found in both men and women.  In males, it is the primary anabolic steroid sex hormone that is highly responsible for the proper growth and development of muscle mass and bones, aside from influencing  mood and energy levels.  If you are looking to increase natural testosterone production, some foods can help. While testosterone can only be produced by the body, certain foods have nutrients that will affect how much the body produces.

People often try to synthetically boost their testosterone levels through the use of supplements for its pro-body building, but these often come with detrimental side effects.  If you are looking to increase your natural production of testosterone, try eating specific foods that are high in protein and key components that can boost natural testosterone synthesis.

Cholesterol

Cholesterol is a vital component for our bodies, especially when hormone synthesis is concerned. Even though our body makes endogenous cholesterol on its own, cholesterol is usually considered as bad, due to its tendency to cause plaque buildup and arterial heart disease.  It is however in a sense, the chemical back-bone of testosterone.  Two foods that are high in cholesterol are eggs and red meat.  Watch out for the high levels of saturated fat found in both eggs and red meats.

Fats

While both fat and cholesterol can both be harmful to our health in large amounts, they can help to increase natural testosterone levels.  This includes unhealthy saturated fats and the healthier monounsaturated fats. Some foods that contain healthier fats are olives, seeds, nuts and avocados.

Indoles

Estrogen is a female-dominant hormone that is also found in small amounts in males. When levels of this hormone elevate, testosterone production goes down. Dietary indoles may help reduce the release of estrogen and promote a growth in  testosterone levels.  Most cruciferous vegetables are high in indoles, such as brussel sprouts,  broccoli, cabbage and cauliflower.

Zinc

Zinc is a mineral involved in proper red blood cell formation, blood clotting, tissue repair and bone health. But it has also been found to increase sperm production and boost testosterone.  Zinc can be found in high amounts in beef, pork, turkey, chicken liver, oysters pumpkin and other seeds and nuts such as almonds.

Salmon

Salmon is one of the best foods to increase testosterone because it is a good source of both zinc and vitamin A. It also has omega-3 fatty acids, which reduces globulin in the body. Globulin is an enzyme that binds to testosterone, rendering it useless.

Spinach

If you want to add some vegetables to your testosterone building diet, consider spinach. It has one of the highest levels of vitamin A among leafy green vegetables.

Tomatoes

Tomatoes are an easy food to add to any meal. They are high in vitamin A, which is another nutrient that increases testosterone production.

Supplement: Tribulous (natural supplements for testosterone)

Fat Burning Foods

It’s no secret that weight-loss can be a painstakingly tedious process.  While loosing those extra pounds may be hard, keeping them off is harder. Long-term weight loss must be accompanied by adequate physical activity and safe exercise, but proper nutrition and diet can help jump-start your metabolism and augment your body’s fat burning potential. Here are a few tips from celebrity personal trainer Lucas James and nutrition expert Jason Apfel for fat burning foods that will helop you eat for a leaner body.

-BEVERAGES-

Current research suggests that Green Tea may help to lower cholesterol and decreases the risk of diabetes and stroke.  As an added bonus, the low levels of caffeine in tea help to boost  metabolism and burn fat.  The leading theories suggest that Epigallocatechin gallate (EGCG), found in green tea, serves as a potent antioxidant with therapeutic properties for many disorders, possibly including even cancer.  It’s thought that EGCG causes the brain and nervous system to run more quicker, helping to burn more calories.

A recent study by the Nutrition Institute at the University of Tennessee at Knoxville. Suggests that low-fat calcium may help reduce body fat. The study shows that three to four daily servings of low-fat diary products can help augment our body’s fat-burning machinery.  Milk contains high levels of calcium, which acts as a metabolic signal to reduce body fat storage. Milk is also a rich source of the ‘good’ complex carbohydrates, which help to keep insulin levels lower after eating a meal.

Similar to Green Tea, Coffee contains caffeine, which helps increase your heart rate and in turn your metabolism, helping to burn more calories.  It important to use skim milk as a creamer and use little sugar or none.

-FIBER-

Fiber helps to reduce the rate of absorption of fat to our blood stream, leaving us less bloated and cleaner internally.  It is one of the few functional foods approved by the FDA to help lower cholesterol levels, reduce the risk of colon and G.I. cancers, and aid weight loss.  Here are a few high fiber foods:

Berries are one of the best foods for fat burning, as they’re an excellent source of fiber.  Aside from its digestive benefits, fiber in berries helps us stay satiated longer and aids the metabolism of dietary fat in our meals.

Oranges have one of the highest fiber contents of all fruits.  Recent research suggests that higher fiber diets are associated with decreased adipose (fat) tissue.  Oranges are also packed with healthy minerals and vitamins such as Vitamin C.
Whole grain cereals are a terrific source of both complex carbohydrates and fiber, helping to keep our energy levels up while maintaining a blood sugar and insulin levels after a meal.  When insulin levels spike due to a meal high in sugar or simple carbohydrates our bodies revert to a fat storing mode.  Eating foods that reduce spikes in blood sugar can help our bodies avoid excess fat storage.  Oats are a great example of a cereal that is rich in fiber.  Since oatmeal is slowly it doesn’t cause a big spike in insulin the way simple carbs do.

-PROTEINS-

Turkey is an excellent source of lean protein, which helps boost metabolism.  The more lean muscle our bodies have, the more efficiently we can burn fat. Turkey breast can be used just like chicken, so try turkey burgers, stir-fry, or skewers!

Chicken similar to turkey, is full of metabolism-boosting protein.  Researchers have found that men who increased their protein intake and reduced their carbohydrates increased the number of calories they burned each day by up to five percent.

Salmon contains Omega-3 fatty acids, which can alter the levels of a satiety hormone found in fat called leptin. Lower leptin levels are associated with a higher metabolism.  Aside from the cardiovascular benefits, the good fats in salmon will help reduce the bad fats in our blood stream.

Tuna can also help reduce the level of leptin the bodies.  Lower leptin levels have been associated with faster metabolisms that burn fat more efficiently.

Pork is an excellent source of protein. The more protein you consume, the harder your body has to work to digest it, helping to burn calories in the process. It’s important however to keep your cuts of pork lean.

-VEGETABLES-

Jalapenos and Habaneros contain capsaicin, the chemical responsible for the fiery heat and spice they contain. Aside from their kick, the capsaicin within can help to speed up our heart rate and boost metabolism.  A recent Canadian study found that men who consumed coffee and red pepper burned almost 1,000 more calories a day than the control group.

Proper Diet & Exercise for Building Lean Muscle

It’s important to remember that there are no shortcuts when your health is concerned.  The same goes for gaining lean muscle mass or ‘bulking up’.  Here’s some insight and advice from celebrity personal trainer Lucas James and nutrition expert and trainer Jason Apfel on maximizing workouts for those looking to build lean muscle and augment their strength and power.

During the first few weeks of any new training regimen, gains in strength and endurance develop quickly as your body begins to recruit new muscle fibers and acclimates to an increase in physical activity.  At first, muscle mass does not increase as quickly as its size does. This is primarily due to an increase in metabolism, which helps your muscles burn fat more efficiently giving them a more defined appearance.  An increase in water uptake by your muscles enhances their apparent size and aids blood flow and nutrient transport to the muscle tissue giving you a ‘pumped’ feeling. Adequate hydration is essential to proper health and building muscle. It is important to drink 8 to 10 glasses of water, or about 70 oz daily as recommended by the Dietary Guidelines for Americans.  The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.

While your strength and endurance improve you eventually set the groundwork for incorporating increased resistance and heavier weight with more dynamic exercises and movements that aid in building actual mass and lean muscle weight.

Even if you are focused on building your upper-body musculature, it is crucial to incorporate legs into a well-rounded routine at least once a week.  Performing lunges, squats, and other exercises that work your quads, hamstrings and gluts prompt an increase in muscle building potential.  This is because the muscle groups of the legs are the largest muscles in your body.  As you exercise these large muscles they produce increased levels of testosterone and other natural hormones that are beneficial to building muscle and burning fat.

It is also important to be sure that resistance levels, or the weight used, and the number of repetitions you do are high enough to fatigue the muscle and maximize your potential for growth.  When lean muscle growth and muscle mass is concerned, it is recommended to perform three to four sets of 8 to 12 reps for each exercise.  Aside incorporating the right exercises and using the proper weight, working out the right way is best.  When trying to build muscle mass, it is crucial to work out efficiently.  This means, giving yourself ample time in between sets to allow your muscles to rest, as well focusing on isolating the right muscles and focusing on perfect form.

Make sure to create daily splits throughout the week that alternate the working muscle groups. Weight training creates tiny micro tears in muscles, which repair and rebuild during periods of rest.  If you neglect to let your muscles repair by continually working the same muscles every day, the muscle will start to breakdown instead of buildup.  More importantly serious injury can result if muscles are not allowed adequate time to repair.

In term of your diet, muscle building requires a careful balance of carbohydrates, fats, and protein as well as plenty of vitamins and minerals.   It is important to note that the best source for all of these nutrients is from natural foods rather than supplements or food products.  Aim for healthy carbohydrates from fruits, vegetables and whole grains, while avoiding simple sugars that can cause a spike in insulin levels and inhibit growth hormones that prompt muscle growth.  Make sure to shoot for ½ -1 gram of protein for each pound of body weight and opt for five to six small, balanced meals every day.

Staying Motivated to Reach Your Exercise Goals

Results aren’t guaranteed when working with Celebrity Personal Trainer Lucas James, they’re earned. He can be your motivation no matter if you live in Scottsdale, AZ or Miami, FL. Life isn’t characterized what you say you’ll do, but by your actions and follow through.

Anyone who’s tried to workout after long breaks from the gym or being outdoors knows just how hard it is to stay motivated and get back into shape.

2011 New Year’s Resolution to Lose Weight?

Is your 2011 New Year’s Resolution to lose weight, start exercising or to get healthy? Celebrity personal trainer, Lucas James has special weight loss plan designed just for men and women! Start a fitness training program today and get the results you deserve!

When you work with Lucas James you will receive the following benefits!

• Quick Body Fat Loss
• Fast Weight Loss
• Inches off Wast and Legs
• Loss of Overall Body Fat
• Body Shaping and Sculpting
• Mental Clarity and Focus
• More Sexual Appeal
• Increase Energy
• Better Attitude About Body
• High Self-Esteem
• Cardiovascular Conditioning and Fitness
• Increasing Endurance
• Lower Resting Heart Rate
• Better Looking Skin
• Thicker Hair
• Increased Sports Performance and Strength
• Improved Muscle Strength,
• Better Muscle endurance, and Muscle Flexibility
• Improving Coordination and Balance
• Enhancing Immunity to Sickness and Diseases
• Reducing Stress and Anxiety
• Increasing Libido, Performance and Size
• Overall More Attractive

New Year’s Resolution Special!

- 2 Weeks FREE Personal Training

- $100 Worth of Supplements and Vitamins

- Custom Meal Plan and Diet!

- Professional Workout Program!

Call! 602-400-8506

*Valid for a limited time only, call for rules and regulations.

2011 Thanksgiving Day Healthy Eating Tips

Thanksgiving Day 2011 is approaching next week and for eating healthy this Thanksgiving here are some tips to help with over eating and weight gain. Thanksgiving dinner is generally a time when friends and family indulge over delicious Thanksgiving turkey, apple pie, wine, stuffing, mashed potatoes and many other favorite foods and recipes. Keep in mind that it’s ok to indulge over these tasty foods, but it’s important to be able to control your portion sizes. Overeating is generally the number one problem that people have during Thanksgiving day dinner.

- Don’t skip breakfast. Eat a regular breakfast that includes dairy, carbohydrates, and sugars. For example, oatmeal with bluberries, four egg whites, low fat yogurt, coffee and a 8 ounce glass of orange juice.  First off all, remember to eat breakfast. Generally,  people tend to skip breakfast and even lunch so they can indulge in the annual Thanksgiving dinner.

- Start the dinner with a side salad. If there’s a salad available, eat it prior to the main course! A salad will help you out with your portion control and keep you on track for the rest of the meal. Remember to use light dressing and avoid heavy cheese and croutons.

- Drink a full glass of water or beverage after salad. Often at times people forget to drink liquids while eating special meals, such as Thanksgiving. Drinking liquids throughout the meals well help break down the food digested and help suppress your appetite.

- Stick to White Meat. 8 oz portion and the white meat has 368 calories and 8 grams of fat while the dark has 400 calories and 16 grams of fat.

- Gravy Train Will Wreck You. Limit your gravy servings to one or none your Thanksgiving dinner.

- Alcohol. Wine, beer and liqouer will add calories and sugars quick. Avoid excess amount of drinks and avoid fruity drinks.

- Bread and Buns Equal Tons of Rolls. Thanksgiving dinner rolls can be a life changing experience, literally. Eat your  dinner roll at the end of the meal and stay clear of dosing large amounts of butter on those buns, rolls and bread.

- Veggie Out! Veggies can be your life saver. Make sure they’re on 1/3 of your plate and avoid the cream and butter soaked vegetables.

- Instant Stuffing – Quick and healthy.

- Replace up to half the fat in baked goods with apple sauce or pureed prunes. For corn bread, use pureed sweet potatoes to replace some of the fat. Check the baby food aisle for purees. Or try ripe, well-mashed bananas in place of some of the fat.

- Replace cream or whole milk with evaporated skim milk, especially in mashed potatoes and cream soups. Make a lower fat, yet very flavorful turkey by slipping herbs or poultry seasoning under the skin and basting with nonfat chicken stock rather than butter.
Make twice-baked potatoes with nonfat ricotta cheese mixed and top with part-skim shredded cheese.

- Use whole grain bread rather than white bread for the stuffing. Try whole-wheat flour in your baking recipes (start with replacing a quarter of the regular flour and experiment with what works best for that particular recipe).

- Make low-fat roasted vegetables by spraying with a little bit of olive oil (rather than pouring it on), and sprinkling with dried thyme, salt & pepper.
When you’re mixing in ingredients such as sour cream or ricotta cheese, you can easily use the low-fat versions and no one will know the difference.
Cook your vegetables and grains in low-salt vegetable or chicken broth rather than butter. You’ll add lots of low-fat flavor.

- Butter. If you want to add butter to a recipe, add a small amount just before serving. It’ll be the first thing you taste and smell, so a little will have a big impact.

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