Do you ever get the feeling that you’re spinning your wheels and getting nowhere “doing your cardio?” It’s bad enough that life can seem like the proverbial treadmill, you don’t need to be frustrated and bored when you go to the gym too! This week, let the Florida Agenda give you some tips that will put the mojo back into your cardio and help you to go from feeling sluggish and bored to super charged and rearing to go!

First, let’s answer the above question with a decisive YES! Cardio work-outs are indispensable to any effective training program. They can be any activity that raises and maintains your heart rate over a predetermined amount of time, such as power-walking, biking, swimming, wrestling, martial arts and elliptical machines. By doing this, you strengthen your cardiovascular system and lower your resting heart rate. Doing regular and monitored cardio will help you live longer PERIOD!

Cardio workouts burn fat. Weight training builds muscle. Any fitness regime must include both to be effective and successful! A bout of cardio will use up more calories than lifting weights over a prolonged period of time. Yet the more quality lean muscle you build, the more calories your body will burn all the time, even in a resting state. Bigger muscles make you stronger, but cardio fitness gives you endurance.

Although cardio training programs can vary from individual to individual, here are some pointers that can benefit everyone.

• Drink water before, during and after any cardio workout. Stay away from sports drinks that are loaded with sugar and caffeine.

• You can perform cardio on an empty stomach, preferably early in the morning if you need to jump start fat loss. But remember that early in the a.m. your body is already in a catabolic state, so you may need to eat an hour and a half or so before you hit the treadmill so that you won’t pass out from hunger or lapse into a hypoglycemic episode.

• Always include a 5-10 minute warmup and cool-down, consisting of a brisk walk, slow jog and some stretching with each lifting session.

• Many cardio machines have heartrate monitors that are built into the equipment. Use these to monitor your heart rate. Or, consider investing in a heart-rate monitor. Purchase a model with a timing device, especially helpful for interval training sessions.

• Learn to calculate your target heart rate range in order to maximize the benefits of your workout. Ask a certified trainer about the Karvonen Method which is the most effective, but more complicated way of determining target heart rate range. In general, anyone can approximate maximum heart rate or “MaxHR” by subtracting your age from 220. For example, 220 – 40 = 180. This is the starting point for all your calculations. Depending upon your age and fitness level, determine a safe, but challenging range to work with. For example, a beginner may try a range between 55-65 percent of his maximum heart rate range for best cardio and fat burning results.

• Remember to consult your physician or health care provider before beginning any new exercise, nutrition or supplementation program, especially if you are on medication or being treated for a medical condition.

Need a few more tips on cardio effectiveness? You can always contact TrainerTomB@aol.com!

Tom Bonanti is a certified persinal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale,
FL, Email: TrainerTomB@aol.com Facebook: TrainerTomB. www.pumpnincgym.com

Staying fit takes more than just pumping iron and downing protein shakes. You must have patience and practice persistence and consistency. Whether you’re a bona fide pro, or just an average guy trying to get into shape, there comes a time when you feel a little frustrated, burned out and, yes, even a little bored. Just as there are a zillion ways to get fit, there are the same numbers of ways to keep up your mojo in the gym.

Make working out your special “me” time. Pressures and hassles abound at work and even at home. When you’re at the gym, you are building your body first and foremost for yourself. Shut out all mental distractions. Limit conversation. If you’re working out with a partner or trainer, make sure that accomplishing your routine comes before socializing.  Lock your cell phone away somewhere. Tune in to some high energy music and kick ass in the gym – your ass! Stay focused on using correct form and feeling the burn with each muscle contraction. Stay in tune with your body, how you feel, what you are thinking as your body goes through the marvelous changes that accompany working out.

Everyone needs short-term and long-term goals to work toward while in the gym. Otherwise, you’re left spinning your wheels.

Periodize your training by setting long-term goals for the year. Break up the year into shorter two or three month periods, each with its own goals. A short-term goal might be wiggling that hot ass of yours into a new bathing suit. There’s no better long-term goal for working out than anticipating all the new friends you’ll make on the Atlantis Cruise you’re taking early next year. Whatever it is, give yourself something to look forward to! And hell, while you’re sculpting that gorgeous body, you may even be improving your health by lowering your blood  pressure and building cardio-vascular strength!

Insanity has been defined as doing the same things, the same way, all of the time–and expecting different results. The same can be said about your workouts as well. Think of ways to vary routines without losing the progress you’ve made. Check out the strides you can make with interval training or circuit training. Change from the same old machines you use at the gym to more free weights. Change the days you work out and the time of day you hit the gym. Change gyms if necessary. Just remember, change can be a very good and exciting thing.

Book your workouts into your schedule. Your workouts are as essential and vital to your well being as business meetings, power lunches and conference calls. Furthermore, any boyfriend, boss or co-worker that doesn’t understand your commitment to working out needs a reality check. A fit spouse makes a better lover and happier companion. A healthy employee is less likely to have “down time” being puny and sick.

Try to make each workout fun and productive. Remember to set goals and stay consistent. Fitness is a lifetime commitment. You owe it to yourself, Gorgeous! For more inspiration, contact TrainerTomB@aol.com!

 Photo courtesy, XTG

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

Even serious fitness enthusiasts and body builders need some variety in their training sessions in order to prevent boredom and guarantee solid results. Supersets (working two opposing muscle groups at the same time) and compound sets (using two or three exercises for the same muscle group until fatigue) are great ways to insure a burn. Intersperse heavy training days with lighter training days now and then to prevent burnout. Experiment with different exercise routines and if you like them add them to your regular workouts. Experienced trainers and athletes alike, however, agree that free weights–namely dumbbells and barbell–are the best and most versatile way to train!

Here are a few reasons why free weights should be the basis of everyone’s resistance training regime no matter what:

When you workout with dumbbells and barbells, it’s easier to take your joints through their full range of motion as you work out the muscles. Standing, with your feet spread apart at shoulder width, back straight and head looking straight ahead is the preferred stance when lifting weights. This way you are more effective in developing the smaller synergistic (helping) muscles and stabilizer muscles when you are targeting a muscle group as you perform your rep.

Barbells and dumbbells are more versatile and convenient. You can easily grab two 35 pound dumbbells and do three sets of curls for biceps and then move a few inches down the rack and do triceps kickbacks with the 40 pound weights. Just make sure you rack your weights when you’re finished!

Power is improved more efficiently and to a greater extent through the use of free weights. Other crucial aspects of fitness including lifting for size, improving flexibility, reducing body fat and muscle toning are all achieved more efficiently through the use of few weights.

There are a couple of disadvantages to free weights. Dumbbells and barbells are sometimes clunky and have to be maintained and stored (if you pump up in your apartment or garage). Most importantly, in certain exercises, it is a little more difficult to derive maximum isolation of a muscle or muscle group.
Here are a few good reasons to use machines:

Some machines, like the pec deck for the pectoralis major, are more efficient in isolating the muscle group. For group use, some machines are better in terms of space utilization. A case in point: one jaunt around the Universal machine and you can practically get a full body workout. Plain and simple, machines are more convenient to use, and therefore faster workouts are possible. Less time is wasted changing plates and waiting for your spotter to get his butt out of the locker room.

The disadvantages of machines are many. Most machines are very large to store, extremely pricey and tend to isolate only one muscle or muscle group at a time. The majority of these muscle building contraptions are built to serve an average sized person. Very short or very tall people find it almost impossible to use many of the machines currently on the market.

Finally, the space-age appearance of many machines lulls users into believing that high technology equals maximum efficiency in achieving fitness goals, a sentiment that is definitely not true. Nothing beats hard work and good old fashioned sweat!

For more tips on how to maximize your time in the gym, contact TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

Besides being fun and essential to your health, there is a science to working out. With some planning, a little skill and concentration – and some good old fashioned sweat – you can get one hell of a great workout in less than an hour. The trouble is that most guys fall into ruts by wasting time. Try leaving your cell phone and iPad in the car. Conduct business and chart your social calendar when you get back there. Stay focused on what you wish to accomplish during your workout and try to ignore other distracting stimuli. Save the gossip for the juice bar or the water cooler at work. You can cruise the parking lot, steam room and internet after you’ve performed your sets in the gym.

There are also other ways to waste time in the gym. Certain commonly used exercises and techniques are ineffective and just plain unsafe. Here is my list of some time-consuming mistakes and bad habits to avoid in the gym. Let me share just a few of them and save you not only time, but also injury as well.

• Jerking heavy weights on the leg extension machine in an attempt to blast your quadriceps (the muscles on the front of your thighs) is a recipe for a knee disaster. Besides straining knee ligaments, this exercise can over-develop your quads causing your hamstrings (the muscles on the backs of your thighs) to become excessively tight and inflexible. Tight hams in turn can cause low back pain and contribute to injuries. Avoid all this lower body “drama” by sticking with squats, presses, and lunges.
•  I’ve said this before: Any exercise where you push or pull a bar that’s positioned behind the neck can damage the rotator cuff muscles that attach your humerus (arm) to your scapula (shoulder). Once you strain or sprain these muscles, you can expect a royal pain in your neck or back. When you do wide grip lat pull downs or barbell or dumbbell shoulder presses, sit up straight, point your chest outward and pull or press the weight in front of you.
• Doing cardio can be a boring waste of time, especially if you set your cardio machine too slow each and every workout. Actually varying your pace and intensity during your hour or so of cardio is a more successful fat-loss strategy. The best way to burn calories is by mixing fast and slow speeds. This is also the best way to address the body’s different energy systems and muscle groups.
• Sit-ups are as useless and ineffective as a high school phys. ed. teacher. Locking your feet under a rack or bench and rolling up on your lower back as you pull for dear life on your seven cervical vertebrae will only give you a sore back. Instead, you must do crunches. Keep your feet flat on the floor or slightly elevate your legs over an exercise ball to stabilize your hips. Extend your arms and crunch your torso, bringing your elbows to your knees. You can feel the burning in your abs already!

•  When you go to the gym, your main goal is to lift weights, so for goodness sake, use a weight that’s heavy enough so that your muscles feel worked by the end of a set of eight to 12 reps. Pyramid your weights up with each set, but be careful to maintain good form with each rep.

For more tips on how to maximize your time in the gym, please contact TrainerTomB@aol.com

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL

Email: TrainerTomB@aol.com Facebook: TrainerTomB. www.pumpnincgym.com

I have been working out all my life. In that time, I have read a lot, heard a lot and I’ve seen everything. Everyone has an opinion about how to bulk up, cut up and trim down. Some of this information has proved invaluable; some of it is pure bull. Let’s look at some common myths that just may be holding you back and/or even totally derailing your workouts.

Myth #1: If you want to build mass, cut out the cardio.

Aerobic fitness is achieved through regular cardio-vascular training and it is among the most preventative medicines available. What good is having gorgeous muscles if you drop dead of a stroke or heart attack! While building solid lean muscle is important, cardio vascular fitness is essential. And the best way to “pump up” the lungs and heart is by exercising aerobically. According to the International Sports Sciences Association, three to four 30 –45 minute sessions of cardio per week will definitely help to build cardiovascular fitness. Whether it’s running, swimming, biking, doing the precor or treadmill in the gym, you’ve simply got to
do cardio in order to stay healthy and live longer.

Myth #2: I’m hurting, but if I just keep training, I can work through the pain.

Only a real horse’s ass or the former governor of California still believes the adage, “No pain, no gain.” This long-running myth can potentially have dangerous effects on your body. There is a difference between pain, and the soreness and discomfort you feel after a really “kick-ass” workout. The latter is called ‘delayed onset of muscle soreness’ and it is a natural reaction to a really tough workout. Stretching, rest, massage and contrasting hot and cold showers can help ease this discomfort. Any indications of real pain (joint sprains and swelling, chest pains and difficulty breathing, etc.) should signal you to see a doctor. Working out with such serious symptoms could cause major damage to your body. See a physician as soon as possible.

Myth #3: I can only get “big” if I take the latest, most expensive supplements and steroids.

Just because a prominent bodybuilder is pitching a particular supplement or pro-hormone in one of the muscle rags does not mean that you need to buy it  or use it. You can achieve greatness in “muscle-dom” by working hard in the gym, eating healthy and clean, and getting enough quality rest between workouts. Always consult a doctor before taking any supplement and, by all means (especially for guys over 40), have your testosterone levels checked.

Myths #4: Drinking enough water during exercise is not important; in fact it can cause cramps.

Drinking enough water during workouts is vital. Most of us never get enough water. You need water throughout the day, especially before, during and after  a workout or other physical activity. Lack of water can lead to headaches, fatigue, body aches – and even death!  The International Sports Sciences Association recommends 8-12 glasses of water per day. On strenuous workout days, drink 16 ounces of water for every pound lost during exercise.

If you’ve got questions about your fitness routine, please send an email to  TrainerTomB@aol.com today!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

Performing resistance exercises on a ball is a more effective way to train for sports (i.e., track and field, martial arts, etc.) since in any kind of competition you are in motion and often off balance. Here’s a surefire routine that’ll put some “balls” in your workouts – Swiss Balls, that is!

There’s no better way to train abs than by doing crunches on a ball. Lie on your back across the ball with legs bent, feet flat and hands behind your head. Proceed by raising head and shoulders up a few inches. Pause, squeeze your abs and return to starting position. To add resistance, clasp a dumbbell or weight plate to your chest as you crunch. Perform as many reps as it takes to get a nice burn. Try reverse crunches by laying flat on the mat with your heels on the ball then crunch as you move the ball simultaneously by bringing your knees up toward your elbows.

Don’t forget your obliques – or your “side abs”. Lie on your right side over the ball, left leg over right, hands by the sides of the head, elbows out. Proceed to bend upward as high as possible. Pause, return to starting position. Perform 8-12 reps. Lie on your left side for another set bending up the other way.

Swiss ball squats are a great and safe way to build up the butt and legs without chugging a loaded barbell across the back of your neck and shoulders. Stand with the ball between your back (actually the small of your back) and the wall. Squat slowly down until the backs of the thighs are parallel to the floor. Pause. Then return to starting position. Perform 8-12 reps.
Make push-ups meaner and more effective by using the ball. Place your hands on top of the ball with arms bent at a 90 degree angle, legs out behind you and extending up on toes. Proceed to push up to arms’ length. Pause. Then return to starting position. Perform 8-12 reps.

To make dumbbell curls, shoulder and chest presses and/or front and side raises more challenging, try them seated on a ball. Of course, use lighter weights at first. Use your Swiss Ball on a mat area for added safety. Swiss Balls come in sizes small, medium and large and can be purchased at any sporting goods store. They usually come with a pump to keep them firm and bouncy! Get one and put some balls into your workouts! For more tips on how to use the Swiss ball in your workouts, please contact TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

By Tom Bonanti

It’s a given that most guys consider a six pack to be sexy. Yet a strong, toned midsection is also important because  it helps to anchor your lower back. Exercises like crunches and leg raises are essential to developing killer abs and a healthy lower back, but that’s not all you need. The obliques (although they are so deep that you’ll never see them even on the leanest physique) are also an important part of your core as they  girdle the abdomen on both sides of  the body. As such, these babies require a program of their own.

“Love handles” are the term “affectionately” used to describe those problem areas where fat accumulates around the waist and oblique areas. To avoid the unwanted baggage, you must, of course, watch your nutrition –that’s 80% of the battle! In addition, you must keep these muscles strong and toned with such movements as twists, bends and lunges. The following exercises employ a broom handle or a smaller weight-free barbell. Perform repetitions slowly. Put 2 or 3 of these exercises into your ab routine and complete 25 to 50 reps on each side and you’ll soon see and feel the difference.

Standing twists are the most basic. Stand grasping a bar behind your head on the upper traps, with feet shoulder-width apart. Keeping the lower body stationary, proceed to twist to the right, pause, and then twist to the left.

For variation, try bent-over twists. Stand grasping a bar behind your head on the upper traps, with feet shoulder-width apart. Bend over carefully until your torso is parallel to the floor, then proceed to twist to the right, pause, then twist to the left.

Seated twists help to isolate the obliques a little better than the above. Sit on a bench – or better yet, an exercise ball. Grasp a bar behind your head on the upper traps with legs together. Keeping the lower body stationary, proceed to twist to the right, pause, then twist to the left. You can also do these holding a medicine ball in front of you. From the same position, twist your torso as you pass the ball rapidly from one side to the other side.

Twisting lunges allow you to put your ass (more technically, your glutes) to work as well as your obliques. Stand grasping a bar on the upper back, with feet wide apart. Proceed to bend the left knee and twist down that side. Pause, then rise to starting position and perform the next repetition to the right.

Twisting waves get your upper body more involved. Stand grasping a bar out in front of you with feet wide apart. Proceed to bend the right knee and simultaneously lower the left hand across your body while raising the right hand. Pause, then rise to starting position and perform the next rep to the left.

While the terms “love handles” and “muffin top” may sound cute, the realities are not. If you watch your nutrition and perform these oblique routines regularly, you will build a healthy core and tight lean midsection. For more tips on core fitness contact Tom?Bonanti at  TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB.  www.pumpnincgym.com

You’ve probably been there before, or maybe you’re there now: you just can’t get into your workouts. The exercises seem boring, the weights are too heavy and you feel like you’d rather be anywhere else but in the gym.

You are experiencing a performance slump – a frustrating, seemingly inexplicable drop in performance which typically lasts for an extended period of time. In nearly every case, though, a source can be found. Slumps are often traced to a lack of recovery time from stressful situations, insufficient sleep, overtraining – or just a general feeling of malaise over life in general.

The good news is that no matter what the hell the problem is about – job stress, a breakup with your boyfriend, a let down after vacation, or overtraining itself – there are mechanisms of recovery that can have you back in the gym doing battle with the weights in no time. A number of these tips come from Jim Loehr, a sports psychologist, in his book, Stress for Success.

First of all, you’ve got to rest. And by that, I don’t mean lying on the couch watching episodes of the “The Biggest Loser”. Active rest refers to recovery methods that involve movement. For example, walking, stretching, yoga and golfing are all types of active rest that can help you recharge your batteries. If you simply can’t stay out of the gym, incorporate a wide variety of low weight, high rep weight training exercises for each of the various muscle groups. You’ll be amazed how you’ll grow once you resume more intense training habits.

Passive rest is also essential and it can help rejuvenate your soul as well as your body. Examples of passive rest include meditation, napping, sitting in the park, or catching up with an old friend for some conversation. (Note: passive rest does not include sitting on a bar stool drinking for six hours.)

Understanding your nutrition and how it affects your body is crucial, not only to successful training, but also to your recovery process. During a slump, a lot of guys either eat like birds and lose size or they binge out and get as big as cows.

Whatever you’re going through, you’ve got to eat! Eat your meals at consistent times throughout the day. Eat light and often. Consuming smaller meals every 2-3 hours raises your metabolic rate and stabilizes blood sugar and energy levels. Never skip a healthy breakfast and stay away from quick, sugary, fatty comfort foods that will ultimately leave you feeling worse than ever.

The dedication necessary to succeed at body building is substantial, and it requires focus and intensity. When you’re in a slump, you’re often frustrated and negative about your drop in performance. Look for opportunities to lighten up and laugh. Avoid negative people who drag you down. Listen to music that can calm and soothe as well as energize and rejuvenate you.

Psychological changes associated with positive emotions occur that directly oppose the chemicals that accompany negativity and frustration.

Finally, a good night’s rest is by far the most natural and essential recovery activity. Depriving yourself of sleep is like depriving yourself of food. A sleep debt of as little as three hours has been shown to significantly reduce physical strength in weightlifters. Lack of good, quality, uninterrupted REM (rapid eye movement) sleep can cause paranoia, migraines and violent mood swings, as well as unwanted weight gain.

Busting out of your slump doesn’t happen automatically – it takes planning and effort. Remember, recovery in your training and everyday life is just as important as the hard work you put into them. For more tips on how to fire up your workouts this summer contact trainertomb@aol.com!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB. On the Internet at: www.pumpnincgym.com

Over 80% of all Americans will experience low-back pain at some point in their lifetime. Many of these people will miss work and incur sizeable medical expenses. If you have poor posture, sit most of the day and are overweight, you are definitely a candidate.

A healthy, pain-free back is often something you take for granted until an injury occurs. You don’t have to be a trainer or sports doctor to realize that taking a few preventative measures each day can keep your back strong and healthy.

Training your abdominal muscles regularly not only helps you achieve a six pack, it can also strengthen your low back. Weak abs are the root of many lower-back problems, ranging from acute spasms to chronic low-back pain. Flabby, out of shape abs force the low-back to work harder in a variety of strenuous and mundane activities, straining the supporting musculature and ligaments of the spine.

Weak abs combined with excessive abdominal weight (a big gut!) can lead to an exaggerated lumbar lordotic curve (sway back). This, in turn, can cause postural problems while sitting, standing or walking, increasing the chance of inflaming and irritating your nerves, discs and muscles.

Weak abs, a big belly and sitting on your butt all day in front of a computer can trigger one hell of a bad backache. Unfortunately, this seems to have become the American way of life – and so has low back pain. On the flip side, toned abs, proper exercise and a low-fat diet can provide a healthy, rock-hard defense against 80% of all lower back ailments.

The abdominal muscles are like other muscles in your body – you should train them hard and then allow them to rest and grow and strengthen outside the gym. Hitting abs hard three times a week is preferable to 100’s of sets of reps day in and day out. Leg lifts, straight leg sit-ups and excessive twists are a prescription for a bad-ass backache.

Crunches will isolate your abs better than anything else, because they tax your trunk flexors (rectus abdominis or “6 pack”) rather than your hip flexors (iliopsoas muscles or deep muscles in your pelvis).

A proper crunch is performed flat on your back, knees bent and legs elevated over a bench, sofa or exercise ball. Place your hands behind your head, but do not interlock your fingers. Cradle your neck and head as you crunch up, bringing your elbows to your knees. Do not pull up with your hands on the back of your head, as this will place undue strain on your seven cervical vertebrae. Do not roll up on your tail bone. Simply crunch bringing your elbows to the knees, pause and contract your gut muscles, and return to starting position. Variations of the crunch can effectively isolate, strengthen and build strong abdominals. The number of sets and reps you do depends on how much time you have and your endurance level.

Both your abs and lower back muscles support your spine; treat these muscles as equals. An imbalance adds stress and strain on the supporting musculature of the spine. If you work your abs, make sure to stretch your lower back while you are down there with simple cat stretches or by bringing your knees up to your chest a few times. Make sure to work your lower back into your regular back routine.

Remember, you can do crunches till the cows come home, but one trip through a drive-thru fast food dive can put a damper on your progress. Combine healthy, low fat eating with cardio and weight training and your sexy defined abs will knock them dead.

For more information on ab training, contact TrainerTomB@aol.com.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Ave., Ft. Lauderdale, FL, Email: TrainerTomB@aol.com  Facebook: TrainerTomB. On the Internet at: www.pumpnincgym.com

Another sultry South Florida summer is well underway. Guys are stripping down, taking it off and strutting their stuff at the beach, around the pool or any old place they feel like getting naked. The question is: “Are you ready to show ‘em your stuff?”

If you’re embarrassed by that muffin top or extra jiggle in your trunk, then here are some surefire fat loss tips that you can use right now! No pills or starvation techniques needed – just a little common sense and old fashioned discipline.

First of all, know your enemy. Fast food equals junk food, and junk food never did anyone any good. Besides clogging your arteries, eating fast food will make you fat, period! Even if you pass on the super-size burgers, fries and shakes and go for seemingly healthier selections, you are only fooling yourself. For instance, deep-fried chicken or fish is even fattier than most hamburgers. A more than occasional trip to the vending machine at work can add up to beaucoup calories and an extra pound or two per week! Cross these enemies off your list and pack your arsenal of food for the day. You’ll end up healthier and leaner in the long run.

Secondly, read the labels when you food shop and check fat content. There are a whopping 9 calories in every gram of fat, as opposed to 4 calories in each gram of carbs or protein. Total fat should never exceed 25 percent of total calories. And saturated fat should never make up more than one third of the total fat or one tenth of total calories. Here’s another hint: never grocery shop when you’re hungry – your defenses will be more easily worn down by temptation.

Thirdly, be a homebody. Clean out your cupboards, make your list of healthy foods and prepare those meals at home. You can never be sure how much fat, grease or other unhealthy stuff you’ll be eating even in the best restaurants. It’s also easier to control portion size at home and not be tempted by a sinful desert tray.

Fourthly, schedule your meals. Eating smaller meals more frequently – 5 or 6 per day – better fuels the body and reduces fat storage. This approach also bumps up your metabolism and gives your muscles a more steady supply of protein if you are working out. Sure, this takes effort and planning, but so does every worthwhile project in life.

Finally, HALT before you act. From now on, say “HALT” before you eat. “H” stands for genuine hunger or habit. If you’re physically hungry, then eat. But often you eat out of habit – stop it now! The remaining letters refer to other wrong reasons for eating: “A” because you are anxious; “L” because you’re lonely or sad; and “T” because you’re tired. Think before you eat and you’ll be surprised by the changes in your shape!

There they are: Five simple tips to melt off the pounds that are keeping you from showing off that pumped up body you’ve been working out all year long. For more tips on pumping up and leaning out contact TrainerTomB@aol.com!

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com