Dr. Don Fisher, D.O., is the Medical Director at The Best Program in Fort Lauderdale and is an expert in the field of Age Management Medicine and Bio-identical Hormone Replacement. We questioned Dr. Fisher specifically about the widespread (some say alarmingly high) use of testosterone supplementation by gay men.

 
 
Q: The use of testosterone replacement therapy in men has skyrocketed in recent years as the science of age management grows. Critics say testosterone is the new botox and is being overprescribed. Is there any justification to that criticism?
A: Testosterone declines in most men over the age of 30 and the pharmaceutical industry has made it much more available – and likely that is why we see it being prescribed more lately. I feel most doctors don’t prescribe testosterone at the level that makes a difference and at correct doses and then monitor it correctly. I am an advocate for replacing testosterone NOT just for minor improvements but to replace it to that level that would be high normal – and in doing that, we lessen men’s risk of cancer, cardiovascular disease, risk of obesity and other chronic diseases not to mention men look better, feel better and have improved sex. The key here is to give men the testosterone back that they lack.

Q: What are the proven benefits of testosterone supplementation say, to a man in his 50s who has been clinically diagnosed with low T?
A: Low T as it has been marketed causes these typical symptoms and signs: Poor energy – especially with exertion, fatigue and loss of stamina, “brain fog” and poor focus and concentration, lack of strength and muscle mass, poor sexual desire and performance, moodiness (like a grumpy old man), poor workout ability and poor recovery from workouts and belly fat and love handles.

Q: Is there any evidence to support the allegation that testosterone supplementation promotes the risk of prostate cancer in men?
A: NO! Hormones do not cause cancer and testosterone does not cause prostate cancer. There are even recent studies by a Harvard urologist, Dr. Morganthaler, where testosterone has been given to men WITH metastatic prostate cancer with no increase in the rate of progression. I do like to share with my patients what does increase the risk but hormone replacement is not the biggest concern.
 
Q: Prior to becoming the medical director at The Best Program, you specialized in HIV medicine. Why is testosterone so widely prescribed in men with HIV?
A: HIV infects and affects the Leydig cells of the testes. Almost two thirds of HIV positive men have low testosterone and we want men with HIV to maintain their muscle mass and stay strong. HIV positive men feel better and stay stronger with hormone replacement with testosterone.

Q: Testosterone treatment comes in many forms including topical gels and injections. What treatment works best in your opinion?
A: I sometimes recommend a compounded form of testosterone cream that men apply twice daily. Some men do not absorb testosterone well and it won’t improve symptoms adequately. Men over 50 generally do better with injectable testosterone. There are several forms of injectable testosterone (cypionate, propionate and enanthate, etc.) I always recommend Human Chorionic Gonadotropin (HCG) along with testosterone as it signals testicles to produce endogenous testosterone and decreases the risk of testicular atrophy (loss of testicle size). The best form of testosterone is the one that a man can easily comply with AND that best alleviates symptoms. We always want to monitor levels to ensure efficacy and safety.

Q: The science of age management is relatively new. What are some of the indicators you look for in your patients to optimize good health?
A: Age Management means doing all that we can do to stay healthy. Simply put, we want all hormones youthful, optimal and balanced. Diet and lifestyle should be optimal. Take the right supplements. Limit stress and manage stress and exercise and stay social. If we find the right balance, we can stay healthy, happy and fit and stave off chronic disease and age well. Like I tell my patients, I want to get old BUT not feel old. Don’t plan for poor health and infirmity – be proactive and stay fit. Don’t plan to get old and sick – talk with an age management physician.

1. Drink a Gallon of Water

Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated. Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

2. Cut out Alcohol

This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places. The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.

3. Do a Variety of Aerobics

Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results. The great thing about aerobic activities is that these can and should be fun! Hiking, biking, swimming, surfing, jogging, brisk walking – any activity that requires you to move your body for a decent duration of time and break a nice sweat in the process.

4. Cut out Processed Junk

This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want. The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.

5. Lift Weights

You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain. The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger, but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.

6. Use HIIT

High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat. HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.

7. Work with a Fitness Professional

When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense. The investment is a fitness class or private personal training is well worth

Reviewing food diaries and helping clients improve their nutrition as part of my occupation gives me a first-hand perspective into how, what and when people are eating. More than half of us are skipping out on a healthy breakfast and often not eating anything at all. That’s just not good.

Of a randomly-selected 100 clients whose food diaries I have reviewed in the last year:

37% ate no breakfast at all and made lunch the first meal of the day;

19% ate an unhealthy or insufficient breakfast; and

9% ate usually only a greasy, fat-laden fast food breakfast and/or
1 to 3 cups of coffee.

You’ve heard it before: Breakfast is the most important meal of the day. But do you understand why taking the time to start your day with a nutritious meal can improve your health?

After a night’s sleep, the body is in starvation mode and needs nutrition to end that fast and provide energy to power through the morning. If you skip breakfast, that fast will continue until you eat lunch, some 12 or more hours, and your body won’t be able to produce the enzymes it needs to metabolize fat. When finally you do eat, chances are you will be so hungry that you over-eat, consuming too many calories at one meal – again promoting fat-gain.

Here are three of my breakfast staples:

BLUEBERRY OATMEAL
Make oatmeal a part of your regular breakfast. It’s high in fiber and protein, stabilizes blood sugar thus reducing the risk of diabetes, removes bad cholesterol from the body and is great for your heart – and that’s just the start of the long list of benefits of eating oatmeal. I usually make a big batch of steel-cut oats, pour it into three of four small containers and refrigerate. When I’m running late, breakfast is already made.

YOU’LL NEED (PER SERVING)

1/4 cup of rolled oats

1/2 cup of almond milk or skim milk

1/4
cup of vanilla whey protein powder

½ tsp of cinnamon

½ tsp of nutmeg

1 handful of fresh blueberries

DIRECTIONS
Follow package instructions using milk instead of water to make oatmeal. Once it boils, turn the heat down to medium low and simmer it until the oatmeal is creamy. Remove your oatmeal from the heat.
Add the whey protein and stir thoroughly.
Add the blueberries and a sprinkle of cinnamon.

Amount per serving
Calories 371; Total Fat 7.6 g; Total Carbs 43.9 g; Protein 30.9 g

SWEET POTATO PROTEIN PANCAKES
Here’s a healthy, protein-rich breakfast that’s perfect for a Sunday morning when you have extra time:

Ingredients
150 grams (about 2 medium) mashed sweet potatoes

1 scoop vanilla whey protein

3 egg whites

1/4 cup chopped walnuts (optional)

1/2 tsp baking soda

1/2 tsp nutmeg

1 Tbsp cinnamon

DIRECTIONS
In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed  skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar-free syrup.

Nutrition Per Serving
(without walnuts)

Calories: 309

Fat: 1g

Protein: 40g

Carbs: 35g

POWER BREAKFAST PROTEIN SHAKE 
I love this quick and easy protein shake for breakfast on the go or right after a workout.

Ingredients

2/3 cup fresh or frozen strawberries

1 medium banana, sliced

2 heaping tbs. vanilla protein powder

½ cup orange juice

1 cup light vanilla yogurt

2 cups of ice cubes

Instructions
Combine all ingredients in a blender except the ice cubes. Blend until smooth. Add ice cubes and blend until desired consistency is achieved.

Calories: 325; Protein: 21g; Carbs: 62 g;     Fat: 1 gram.

Researchers from New York University found that average portion sizes started to grow in the 1970s, rising quickly in the 1980s — and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

• Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
• Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
• Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
• Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following three tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories than you really need. So what’s the solution?

Realize that it is okay to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full, then stop eating. Don’t worry — your mom won’t send you to your room!

Trim-Down Tip #2: Slow Down

I know that this is a tough one — so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations — you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat, do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option, ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you, put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Peter Jackson is a fitness and nutrition expert and the president of Push Fitness, Club One CrossFit and Inner G Yoga. E-mail him your questions at Peter@PushFitnessFTL.com or visit him online at www.PushFitnessFTL.com

Sure, you may lose 5, 10 or even 20 pounds on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short-lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short-lived drop in weight — a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age-old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits — with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow-right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change. 

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways — a lifestyle change redefines who you are. 

Fact: The shape of your body is the direct result of your current lifestyle. 

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want, simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

• The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
• The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
• The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.

Peter Jackson is a fitness and nutrition expert and the president of Push Fitness, Club One CrossFit and Inner G Yoga. E-mail him your questions at Peter@PushFitnessFTL.com.

A: The short answer is this: low reps of 1 to 5 (in combination with explosive moves and longer rest periods of 1-3 minutes) are ideal for building strength and power while higher reps in the 8 to 12 range (in a faster-paced training regimen with shorter rest periods of 30 to 90 seconds between sets) are best for hypertrophy (muscle growth). Choose a weight that allows you to reach failure in each range.

However, there’s much more to building muscle than how many reps you perform. The three critical factors are nutrition, rest and the volume of work performed in the gym — that is, the total number of sets multiplied by the total number of reps. High volume workouts have been proven by exercise scientists to release more of the anabolic hormones which are vital for muscle growth.

So many guys at the gym complain about hitting a plateau and finding it difficult to make gains. The common reason is usually that they are doing the same familiar exercises in the same order with the same number of reps. The reason they can’t make gains is that their muscles have adapted to the routine and need to be “shocked” and “confused”  in order to grow.

Muscles are made up of different fiber types which respond differently to stimulation, so the best approach is to change constantly not only intensity and volume levels but the exercises themselves, making sure the target muscle is worked from different angles.

This style of training, called Periodization, has been scientifically proven to be effective in muscle gains. Your program in a given week might look like this: Workout  #1: 6-8 reps, Workout #2: 8-10 reps and Workout #3: 10-12 reps. Again, for the lower rep ranges you will want to go heavy with the weights and progressively lighter with the higher repetition sets. Be sure to rotate through different exercises. Use this training protocol over a 12-week period, track your results and I’m sure you’ll experience the gains you are seeking.

TIP OF THE WEEK

Here’s a healthy, protein-rich breakfast that’s perfect for a Sunday morning when you crave traditional pancakes:

SWEET POTATO PANCAKES

Ingredients:

150 grams (about 2 medium) mashed sweet potato

1 scoop whey (I prefer vanilla)

3 egg whites

1/4 cup chopped walnuts (optional)

1/2 tsp baking soda

1/2 tsp nutmeg

1 Tbsp cinnamon

Directions:

In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed  skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar-free syrup.

Nutrition Per Serving (without walnuts):

Calories: 309

Fat: 1g

Protein: 40g

Carbs: 35g

Peter Jackson, CPT, is a fitness and nutrition coach and the founder of Push Fitness, Club One CrossFit and Inner G Yoga in Oakland Park, FL. Email your questions to  peter@PushFitnessFTL.com or visit him online at www.PushFitnessFTL.com.

A: There is no magic bullet for burning belly fat, but this much is certain: cardio and sit-ups alone won’t get you where you want to be — and neither will the gadgets you see on TV infomercials at 3 a.m.  The answer lies in reducing your overall body fat by adopting a healthy, balanced diet and getting sufficient exercise including weight training.

Body fat is stored energy and to lose it you must burn more calories (energy) than you consume.  Creating a calorie deficit and dropping weight by dieting alone (calorie restriction) doesn’t work long-term. When you diet and drop weight in this manner, you also lose important lean muscle because your body will break down muscle for energy.

Adding a weight-training program to your strategy of eating healthy and increasing cardio activity will raise your metabolism. As you gain muscle, you will burn more calories and consequently lower your body fat. Average body fat for a man of your age is about 17%. You will need to lower your body fat to about 10% for your “six-pack” abs to show.

Here are a few recommendations to help drop the fat from your belly:

• Eat four to six small meals and snacks a day versus two or three big ones, cut out the sodas and alcohol and drink several glasses of water per day.
• Calculate your daily calorie needs using this simple formula recommended by Men’s Health:  Multiply your target body weight (190 pounds in your case) by 10. This equals 1900 calories. If you engage in more than an hour of exercise per week, add 1 to the multiplier for each additional hour. This means if you engage in 4 hours of exercise per week, your daily goal would be 190 x 13 = 2,470 calories.
• Eat 1 gram of protein per pound of your target bodyweight (one gram of protein is roughly 4 calories). So if want to weigh 190 pounds, you’d eat roughly 190 grams (760 calories) of protein per day.
• Eat half a gram of fat for your target body weight (1 gram = 9 calories). This means for your target weight of 190 pounds, you should consume about 95 grams (855 calories) of fat daily.
• To calculate your carbohydrate intake, add the calories from protein (760) and fat (855) and subtract from your total calorie goal (2,470), leaving you with 855 calories which will be your daily carbohydrate target.
• This is a guide only. Consult your physician and registered dietitian before beginning any fitness and nutrition program.

TIP OF THE WEEK 

CINNAMON HAS MANY BENEFITS

Add ½ teaspoon of cinnamon to your oatmeal and protein shakes to burn body fat and lower your LDL cholesterol. This amazing spice has been used in traditional Chinese medicine for everything from colds to nausea, diarrhea and yeast infections. Studies suggest cinnamon has a regulatory effect on blood sugar and encourages body fat reduction by enhancing glucose burning inside fat cells.

Peter Jackson, CPT, is a fitness and nutrition coach and the founder of Push Fitness, Club One CrossFit and Inner G Yoga. Email your questions to  peter@PushFitnessFTL.com or visit him online at www.PushFitnessFTL.com.

A: The fact that you have reached out to me indicates you realize you need help – and that’s an important first step. My first recommendation would be to see a physician who can give you a thorough physical examination and determine what, if any, underlying medical conditions (such as an irregularity with your thyroid function) are contributing to your obesity.

Secondly, you should seek the help of an experienced fitness professional you can help you with an exercise program and offer guidance on a healthy food plan.

There is no magic pill or diet to lose body fat. It comes down to learning how to eat the right foods in the correct portions and engaging in regular exercise comprising both cardio and strength training. That’s the cold, hard truth.

Your personal trainer can calculate exactly how much fat you need to lose. For a 30-year-old man like yourself, 12-17% body fat would be considered good.

A pound of fat equates to approximately 3500 calories, so burning 500 calories more than you eat each day (500 x 7 days = 3500) will lead to a pound of fat loss in a week. Health professionals advise against losing more than 1.5-2 pounds of fat per week.

I am not in a position to make a connection between your obesity and possible low levels of serotonin, but I can address this topic in general terms. Serotonin (5-hydroxytrptamine) is a chemical produced naturally by the body which essentially helps brain cells communicate. It can help to calm anxiety, relieve mild depression, improve sleep and create a general sense of well-being.

Changes in the level of this neurotransmitter caused by excessive use of alcohol and caffeine, a lack of exercise, smoking and diabetes, among other factors, have been attributed to a number of conditions including insomnia and, yes, obesity.

Low serotonin levels adversely change our mood, so much so that drugs prescribed to treat depression and anxiety are typically engineered to work by increasing serotonin production. Americans spend $3 billion a year or more on drugs to treat depression and anxiety, according to published reports, but there are simple, inexpensive steps we can take to influence our mood naturally.

The simple fact is this: We are what we eat because what we eat affects how we feel. 

Scientists have discovered that our diet influences the brain’s neurotransmitters – including serotonin – and certain foods affect the natural production of this important chemical.

Serotonin is made following a chemical reaction with tryptophan, an essential amino acid which is present in varying amounts in all protein foods. Here are a few:

TURKEY: Every notice how relaxed you get after eating turkey at Thanksgiving dinner? That’s because turkey contains high levels of tryptophan from which serotonin is made. Turkey and other lean meats including roast beef, tenderloin and skinless chicken breasts are good sources of tryptophan.

SALMON: Wild fatty fish like salmon, mackerel and sardines and packed with tryptophan and omega-3 fatty acids which positively affect mood. A 3.5 ounce serving of salmon contains 22 grams of protein and is an excellent source of omega-3 fats. Put wild fish on your dinner table at least once a week.

EGGS: Eggs are one of the best, natural sources of protein (6.3 grams per egg) and are rich in amino acids and nutrients the body needs. Forget egg substitutes and, please, eat the yolk! Scientists have now dispelled the myth that eggs yolks have a direct link to heart attacks. Dietary cholesterol found in eggs yolks are no longer believed to impact serum cholesterol which can lead to coronary disease.

BANANAS:  Bananas have been called “the world’s perfect food” – and with good cause. This amazing fruit is rich in vitamin C, fiber, minerals and potassium. A little known fact is that bananas contain tryptophan, and so also contributes to a positive mood.

FLAX OIL OR FLAXSEEDS: Flaxseed oil is a great source of omega-3 fatty acids and is known for its anti-inflammatory properties. Other nuts and seeds such as peanuts, almonds, sesame seeds, walnuts and pecans similarly contain generous levels of tryptophan.

Other foods known to increase serotonin levels include asparagus, avocado, broccoli, buckwheat, cottage cheese, oats and pineapple.

SUPPLEMENTATION: A non-prescription supplement available at any vitamin shop or health food store which is highly regarded for its ability to stimulate serotonin production is called 5-HTP (5-Hydroxytryphophan). This is an extract of the Griffonia simplicifolia plan native to West Africa. The Food and Drug Administration does not regulate the sale or monitor the claims of supplements, but it is widely believed that 5-HTP is not only safe in the right dosage (100 mg per day) but has the same effect as SSRI (Selective Serotonin Re-uptake Inhibitors) antidepressants. It’s best to take this supplement at night as its calming effect helps to induce sleep.

EXERCISE: In addition to eating balanced meals which contain protein and fats, making time for relaxation and getting sufficient sleep, it’s critical FOR EVERYONE to exercise at least three times a week. A regimen of both cardio exercise (walking, running) and strength training are necessary. Exercise releases chemicals called endorphins which also promote a sense of well-being.

Peter Jackson is a fitness and nutrition coach known for his cutting-edge fitness and fat-loss programs for individuals, couples and small groups. Peter welcomes your questions at Peter@PushFitnessFTL.com. Visit him online at PushFitnessFTL.com, ClubOneCrossFit.com, SouthFloridaYoga.com and PozFitness.com.

What’s the core principle behind CrossFit training? If you ask CHASE BRENDLE, head coach at Club One CrossFit in Oakland Park, Fla., it means being able to move large loads over long distances quickly. “The capacity to do high volumes of work not only prepares you for anything life throws your way, it also produces amazing results amazingly fast,” Chase explains.

The rapid physical changes seen in strength and in one’s physical appearance are due in part to the compound movements used.  Movements like the Squat, Shoulder Press, Deadlift and Pull-up (explained below) use multiple muscle groups.  “By recruiting more muscle, you are burning more calories, increasing your neuro-endocrine (hormone) response, and building muscle at an increased rate than with isolation training,” Chase says. “Combining compound movements in a constantly varied pattern, and with intervals of metabolic conditioning (cardio), takes your fitness to the next level.” Chase demonstrates the exercises:

Squat

The squat works the entire body. The quads and hamstrings in the legs do the lifting, while the core stabilizes your back, and your arms lock the bar onto your shoulders. 

Begin with the bar on your shoulders, usually by starting underneath it in the rack, standing tall to lift it up, then taking several steps back to allow space for the exercise.  Send your hips back, as though you are sitting in a chair.  Continue sitting back while keeping your chest up, your back arched, and your head neutral.  As you reach the bottom, your hip crease should pass below the top of your knee, and your knees should track wide over the ankles.  To complete the squat squeeze your hamstrings and glutes, returning to the standing position.

Shoulder Press

Start with the feet parallel under the hips, core tight, and the bar racked on the chest.  The elbows should be slightly in front of the bar, hands shoulder width apart.  Shift the head back without lifting the chin so the bar can travel straight up to the overhead position.  At the top, the shoulders should be shrugged up, with the armpits forward and the head between the arms.  Return the bar to the racked position on the chest.

Deadlift

Stand with the bar against the shins, feet parallel under the hips.  Keeping the back arched, bend from the hip and place the hands shoulder width on the bar.  The knees may bend slightly in order to keep the back arched.  The shoulders should be in front of the bar at the bottom position.  Push the hips back to activate the hamstrings. You should feel a stretch in the back of the leg.  Keeping the head neutral and the back arched stand up to a fully vertical position.

Pull-Up

Begin with the hands shoulder width apart on the bar, thumbs wrapped around the bar, arms and body straight.  Lift yourself up, squeezing your lats until either the chin is above the bar or the chest touches the bar.  Lower yourself back down until the arms are straight again.

Peter Jackson is a fitness and nutrition coach known for his cutting-edge fitness and fat-loss programs for individuals, couples and small groups. Peter welcomes your questions at Peter@PushFitnessFTL.com. Visit him online at PushFitnessFTL.com, ClubOneCrossFit.com, SouthFloridaYoga.com and PozFitness.com.

A: Absolutely! You are referring to your gluteus maximus, called glutes for short, which are a group of three muscles located at the back of each hip.

While many guys give the so-called glamor muscles of the chest, back and arms almost all of their attention in the gym, the glutes deserve attention as they are actually the largest and strongest of the 639 named muscles in the body.

They are extremely important, too, with responsibility for keeping the body upright and allowing us to counter gravity to climb stairs and hills.

A toned, round bubble-butt is always an attention-grabber! And the good news is the glutes usually respond quickly to resistance training.

The best exercise to tighten the glutes, hands-down, is the squat.

This compound exercise (meaning it incorporates multiple joints and muscle groups) is largely considered one of the best exercises you can do – period.  It works the glutes, quadriceps and hamstrings (front and back of your upper legs, respectively) as well as the calves and core.

There are dozens of variations of the squat ranging from the Body-Weight Squat (great for beginners) all the way to Barbell Squats using heavy plates (advanced). Search YouTube for video demonstrations of other squat exercises and be sure to incorporate these into your workout program.

To perform a basic Body-Weight Squat: 

1) Stand with your feet shoulder width apart and your arms stretched in front of you at shoulder level. Your back should be naturally arched. 

2) Push your hips back, bend at the knees and lower your body as low as you can. 

3) Pause, then use your hips and knees to lift your body back to the starting position. Perform three sets. As you build confidence, try holding a set of dumbbells at your sides while squatting to add to the degree of difficulty.

Another great exercise to tighten the glutes is the lunge. Again, there are many variations of this terrific exercise. Use Google or YouTube for videos or contact me for a free demonstration.

For other tips on training and nutrition, download my free guide “The BodyBlast Method” at www.PushFitnessFTL.com.  

Peter Jackson is a personal and nutrition coach known for his cutting-edge fitness and fat-loss programs for individuals, couples and small groups. Peter welcomes your questions at Peter@PushFitnessFTL.com or visit him online at www.PushFitnessFTL.com, www.PozFitness.com and www.ClubOneCrossFit.com.