Florida Agenda

By Tom Bonanti

You’ve probably spent enough time in the gym to realize that there are real tangible results that come from pumping iron and churning out cardio. Granite glutes, bulging biceps, a sexy, cut six-pack are but a few of the results of all your sweaty hard labor. But did you also know that exercise can relieve stress and pressure at work, help you think like a creative whiz kid on your feet and generally make you feel rejuvenated and invincible?

The benefits of working out the body go way beyond just looking good and showing it off and here’s how! Studies have proven that regular cardio work can enhance the ability of neurotransmitters in the brain to work faster. This higher ability won’t replace a good education or being generally streetsmart, but it can help you to think clearer, quicker and more creatively.

As a trainer, I find that clients who are anxious and stressed, over worked, or generally depressed and tired, report feeling energized and upbeat after early morning exercise. As a result, they are more relaxed and confident all day at work, and seem to think more clearly and creatively on the job. While a lot of people cannot realistically work out before work, those clients who do regular cardio and weight training throughout their busy week report basically the same increase in energy, confidence and creativity.

The feelings you get after a workout, namely the adrenaline rush and the feeling of overall accomplishment can lift you spirits and boost your energy levels all day long. Do you come home from work and crash in exhaustion? Does your heart race when you’re stuck in traffic before a big presentation or meeting?

You have the power to change this misery. Start doing cardio, or alter your present cardio routine and don’t forget to pump some iron while you are at it! You might think these activities would add to your overall feelings of stress and tiredness, but you are wrong.

Psychologists say that a key element behind failing under pressure is physical fatigue. Regular cardio (running, biking or swimming) actually energizes you and it charges up your brain and body for tough situations – like your ball-busting boss, or those whining do-nothing co-workers who grate on your nerves and bring you down.

Throwing the weights around helps you to alleviate frustration and pent-up aggression as you build gorgeous muscles in the process! If you have trouble sleeping, you’re not alone. Sleep deprivation can literally make you crazy. Without enough good quality sleep-8 to 10 hours a night- you will not be able to perform at work, you will feel frazzled and foggy and lack of sleep can also make you store fat more easily.

Instead of groping for another sleeping pill, go for the treadmill instead. Regular cardio exercise lowers your resting pulse rate, can lower blood pressure, revs up your metabolism, improves digestion, and biologically assists your brain in producing feel-good endorphins.

Regular exercise will help you function better during the day and rest better at night. How excellent is that? So the next time you hit the gym to tighten and tone that body, remember the good you’re doing for your mind and spirit as well!

For more tips on mental fitness and how working out can improve your mood and alleviate stress, continue to read this excellent publication each week!

Don’t forget to contact TrainerTomB@aol.com with any questions you may have about your workouts!

Here’s to an excellent Springtime in South Florida!

By TOM BONANTI

Ever wonder if all that hard work in the gym is really paying off?

Do you ever doubt your progress because you always seem to look the same in the mirror, even though others tell you that you look marvelous? Why not consider taking your measurements and chart the course of your workouts?

Such vital statistics as Body Mass Index (BMI), your weight relative to your height, Basal Metabolic Rate (BMR), the baseline amount of calories you need each day for your body to function, and body fat percentage are important for you to know and they can be tabulated with formulas you can get on line, or better yet, get a skilled personal trainer to take them for you. It may take a little time to calculate them accurately, but it is important for you to know these numbers so that you can gear your training accordingly.

There are other important measurements you need to know and you can take these on your own very simply. Here’s how to go about it. First, get a full-length mirror if you don’t already have access to one.

Second, buy a flexible tape measure available in the sewing department of most stores. Third, take off all your clothes and be ready to be perfectly honest with yourself as you stand naked in front of the mirror.

Make mental notes of areas or muscle groups that need work, i.e. droopy butt, jiggly belly, the dreaded man boobs, etc.

Don’t be overly harsh or critical. You’ve also got some good points to your physique.

Note them also: broad shoulders, beefy forearms, etc. Take note of your posture as well and how you can look better by simply standing straighter, throwing your shoulders back, keeping your head up, stop slumping, etc. The more confidant you are in your appearance, the better you will look to the rest of the world!

Aware now of the raw material you’ve got to work with, use the flexible tape and measure each muscle group.

Measurements should be taken before working out on relaxed muscles. It is best to measure in the morning after you shower, before you get dressed. No tensing up or flexing, please! Be sure the tape is held snugly and evenly against the skin at all times. Write each measurement down and keep them on file.

• Measure your neck right under the Adam’s apple all the way around.

• The shoulder measurement is taken at the widest point.

• Measure the chest across the nipples while breathing normally.

• Measure upper arms around the widest point without flexing your biceps or tensing triceps.

• Forearm measurements should be taken at the widest part of the arm below the elbow.

• The waist is measured at the naval.

• Hip measurements should be taken across the widest part of the buttocks.

• Calves should be measured at their widest point. Ditto your thighs.

These assessments can be done solo or with a friend if you are prepared to handle some honest criticism. Retake these measurements every three months as you change your workout routine. Knowing whether or not you’re making progress by honestly charting your results can help you to set new goals or re-evaluate old ones.

Remember your body (you’ve got to love it!) is a work of art in progress. Training, eating right, measuring honestly, etc. are the tools you use to become the best that you can be.

Contact TrainerTomB@aol.com today with any or all questions regarding measurements, fitness or anything about your daily workouts.

By TOM BONANTI

It’s easy to skip the gym and make lame excuses about being too tired or too busy to get up off your glutes and lose weight and tone up. But unless you prefer living under a rock, you’ve got to see that the summer sizzle is nearly upon us and everywhere guys are looking leaner and hotter than ever. If you’re going to make the grade, you’ve got to have a plan. Plus you should never play the procrastination game when it comes to living a healthier happier life.

Here’s a few training strategies that will pump new vitality into your training regime and help you to spring into a new season of sun and fun in South Florida. Shake up your routine and shock those muscle fibers into growing bigger – now! If you are bored with your same old weight training and cardio routines, chances are so are your muscles…and when they’re bored they refuse to grow bigger and stronger.

Never rely on only one type of free weight equipment or cardio station during a workout. In every workout, combine dumbbells, barbells and cables. Your muscles need a variety of forms and movements in order to be challenged, breakdown and grow. For example, when blasting chest, you may want to do barbell flat bench presses, dumbbell incline presses and cable crossovers.

As far as cardio goes, begin with a recumbent bike, switch to a Precor and try out the stair stepper when you are bold enough. Calculate your target heart rate and work your way into the fat burning zone and keep it there for 20 minutes or so. Often when my schedule is very busy, I like to workout twice a day. “What’s that?” you say! Sometimes in the morning, I may have only half an hour between clients. That’s a sufficient time for a pretty decent workout especially if you want to target one muscle group or do a dynamite cardio routine. Later in the day when time allows work another muscle group or do some more cardio for 20 minutes or so.

Be consistent with your workouts and keep track of what you do and when you do it. Stretching your muscles is great for injury prevention and it can actually help you build muscle. Like any muscle movement, stretching helps in its own way to break down stubborn muscle fiber, prevent the build up of painful adhesions, and build new muscle. Remember to stretch and tightly flex after each set of exercises the muscle group you have just worked.

Light overall stretching session before and after your workout, is a must. Turn the heat up on your cardio by adding a burst of power and speed at brief intervals. This is basically what interval training is all about. If you’re on a treadmill or Precor, for example, this will mean bumping up to a minute of intense activity at a higher speed every 10 minutes or so according to your ability.

These high intensity intervals interspersed into your already challenging routine will help you reach a higher level of cardiovascular fitness. As with any form of hard work, it is good to reward yourself as you see progress happening. Therefore, go shopping! Replace those tired, baggy, sweat stained, workout clothes with gear that shows off that body of yours. Make the most of your workouts. Enjoy the beautiful body you’ve worked so hard to create and stay healthy!

For more tips on making your workouts fun and exciting contact TrainerTomB@aol.com.

By TOM BONANTI

I have been a certified personal trainer for nine years. In that time I have read a lot, heard a lot, and I’ve seen most everything. Everyone has an opinion about how to build the best biceps, how to bulk up, cut up and trim down. Some of this information has proved invaluable and some of it is just plain bull! When I work with clients, I want them to know the truth. Let’s look at some common myths that just may be holding you back, or worse yet, could cause you harm.

Myth # 1: If you want to build mass, cut out the cardio. Aerobic fitness 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. Tabulate your target heart rate (220 minus your age), then try to get your heart rate to within 65 to 85 per cent of that number and keep it there for 20 minutes or so!

Myth #2: I’m hurting, but if I just keep training, I can work through the pain. Only Neanderthal 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 real pain and the soreness and discomfort you feel after a really “kick-ass” workout. Experiencing pain during any fitness endeavor is a sign that your body is in trouble. Any indications of real pain should signal you to see a doctor. On the other hand, some muscle soreness can be expected a day or two after a really intense workout especially after you’ve experienced a lay off. This is called residual muscle soreness. Stretching, rest, massage and contrasting hot and cold showers can help ease this discomfort.

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 prohormone in one of the muscle rags does not mean that you need to buy it or use it. You can achieve greatness in “muscledom” only by working hard in the gym, eating healthy and clean, and getting enough quality rest between workouts. Testosterone replacement therapy should be administered and monitored by a physician only, and should not be confused with juicing on anabolic steroids.

Myths #4: In order to get “big” I need to workout everyday.

Cumulative micro-trauma is the technical term for overtraining and it is nothing you should take lightly. Weight training every muscle group everyday without proper rest will result in muscle tears, joint pain, gross fatigue and eventually some serious injuries.

Train each muscle group no more than twice a week for 20 minutes and make sure that muscle group gets 48 to 72 hours rest between training sessions. Take one to two days off from the weights each week, but stay active, do your cardio and eat properly.

So there you have it – the bare-naked truth. The best way to get the body you want is through hard work, healthy eating and reading the fitness column in this publication weekly! Contact TrainerTomB@aol.com for the real truth!

Tom Bonanti is a certified personal trainer and owner of

Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale.

For more tips on how to get bigger beefier arms by summer,

give me a shout at TrainerTomB@aol.com

Last week I wrote about calisthenics – a tried and true, surefire way to a simple, quick muscle pump. Calisthenics or body weight exercises consist of movements that use the weight of your body as resistance to work against. Using short bursts of intense training and just a few exercises, you can get an efficient muscle-building workout for just about all your muscle groups. In short, you can burn fat and calories and build muscle at the same time without leaving your home or office.

Just as push-ups and pull-ups can jack up your upper body muscle groups, so too, there are lower body calisthenics that can give you quads of steel and a butt to die for! Here are a few of my favorites.

There is no better weight training exercise for lower body than squats. Free squats are calisthenics done like barbell squats but without weights. The basic stance is feet-shoulderwidth- apart. A wider stance works the butt and inside of the thighs to a greater degree, and a narrower stance works on the outside of the thigh to a greater degree. Point your toes out laterally and do not let your knees extend over your middle toes when you squat. Now bend your knees and lower yourself with your back straight and head up until your thighs are parallel to the ground. Raise yourself up using only the power of your lower body to a position with legs nearly locked out. Perform as many of these as you like, no limit, as long as you keep good form.

Jump squats are great if you want to add a little extra punch to regular free squats. Perform these in the same manner as free squats except after you squat down, perform a jump forward as you come up. Land safely, squat again and jump backward as you come up. These are sure to make you break a sweat, even though you might feel a little silly doing them at first. Just do them; they work! For an extra kick, try interspersing a set of 12 to 15 jumping jacks between each set of jump squats.

Lunges are the best way to tighten and tone your butt muscles. If you want to pack on a little muscle to a flat or sagging booty and get a little cardio workout in at the same time, try walking lunges.

Find a flat driveway or parking lot, or a large somewhat empty room. Begin with feet together stance. Keeping your back straight take a deep exaggerated step forward bending your knees and getting them as close to the floor as possible. Push yourself back to the starting position and repeat with the other foot an exaggerated step forward. Do these walking lunges using perfect form, as many as you like and I will personally guarantee that you’ll have a booty like a 23 year old porn star! OK, maybe an exaggeration, but your posterior will surely get harder and take on that nice bubble shape in no time.

Remember, push-ups, pull-ups, jumping jacks, squats and lunges are exercises that you can do at home, in your workplace, or in a hotel room with no equipment. You can do them indoors or outdoors and in no time at all your muscles will feel pumped and ready for whatever activity or mischief comes your way. Enjoy! For more tips on how to get a good workout simply and efficiently using calisthenics, circuit training, or interval training, contact TrainerTomB@aol.com!

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale. For more tips on how to get bigger beefier arms by summer, give me a shout at TrainerTomB@aol.com

Tom Bonanti

Just when you think that you can hardly lift another pound for one more rep of your last set, that’s when you need to give it just a little more. This is the point when real muscle growth can take place if you are up for the challenge. That’s the idea behind forced repetitions – one of the best ways to power through a plateau and gain size. A knowledgeable spotter, workout buddy, or personal trainer can help you go the extra mile and assist you when you lift heavy weights.

By far the best partner training strategy is forced repetitions. This mode of training is based upon the idea that when you lift weights, the final few repetitions of your last set, which you have to summon all of your energy to complete, are the most beneficial, because the muscles targeted are being pushed to exhaustion. While one guy does the lifting, his partner places his hands in the proper position to help him finish one or two more reps he couldn’t have completed on his own. If you’ve got a partner you can count on, try this program once a week. Using this strategy on a daily basis is too much and may result in overtraining and injuries like tendonitis. You’ll see gains in muscle size and strength in no time if you are safe and consistent. Here’s an example of a forced reps exercise for each muscle group.

Barbell Squats:

Grasp a barbell on the upper back, with feet shoulder width apart. Lower until your thighs are parallel to the ground, pause, then rise to starting position. At the end of your last set, have a partner stand behind you with hands around your torso and have him assist you in completing 2 more reps. Squats are one of the most effective exercises for the lower body, but make sure to keep you back straight and your toes pointed outward as you squat down.

Triceps Skull Crushers:

Lie on a bench and grasp an EZ curl bar at arms length over the chest. Lower the bar to just above your forehead, pause, then return to starting position. For your last set, have a partner stand over you and help you raise and lower the bar for 2 more reps.

Biceps Partial Curls:

Grasp an EZ curl bar with arms bent at 90-degree angles. Curl up until biceps meet forearms, pause, then lower to starting position. For your last set have a partner face you and help you curl 2 more reps.

Barbell Bench Press:

Lie face up and grasp a barbell with arms bent at 90-degree angles. Press it overhead, pause, then return to starting position. At the end of your last set have your partner stand over you and help raise and lower the bar for one or two more reps.

Pull Ups for Shoulders & Back:

Grasp an overhead pull up bar and pull yourself up so that your chin is at or above the bar, pause, then lower yourself. At the end of your last set have your partner grasp your feet and help you do just a couple more reps.

Forced repetitions once a week for each muscle group will really maximize muscle size and strength.

Break through that plateau in 2012 and tap into your inner brute.

Choose a partner and go that extra mile with your workout!

For more workout tips, contact TrainerTomB@aol.com.

Tom Bonanti

Tom Bonanti is a certified personal trainer and owner of Pump’n Inc Gym at 1271 NE 9th Ave, Fort Lauderdale. For more
tips on how to get bigger beefier arms by Christmas, give me a shout at TrainerTomB@aol.com

By Tom Bonanti

You’ve been pumping away in the gym for over a month now since making tthose New Year’s resolutions, and you can see and feel the difference. Even that jealous co-worker has noticed your bigger arms and harder pecs and you are delighted. So why all of a sudden are you feeling a little bored and burnt out with your exercise program?

This isn’t at all uncommon, no matter how determined you are or how dynamic your routine may be. It is important to understand what’s going on in your mind and with your body so that you can continue on that upward scale toward peak success. Here are my favorite tips that will help you keep that killer mindset as you hit the gym, track, or ring, etc. and continue your training with the same hungry animal intensity!

First, emphasize good form in all your exercises. If you’re lifting weights make sure to maintain perfect form for each repetition of each set. Avoid swinging and throwing large amounts of weight around. Use supersets and compound sets to vary your routines and make them more effective. Try a yoga or kick-boxing class to help your flexibility and improve your cardio-vascular strength. Variety is the spice of life!

Secondly, remember for the most part, quality is better than quantity… even as far as training is concerned. A half hour of intense weight lifting targeting two muscle groups is preferable to two hours of socializing and cruising with some weight training thrown in. If you’re doing cardio, try to get your heart rate into the target heart rate zone and keep it there rather than plodding through an hour on a stationary bike reading Glamour.

Thirdly, skip the competition. Sure, a little eye candy can be inspiring, uplifting, to say the least. Just don’t start comparing yourself to the 23 year old with the smoking abs or the hot daddy with the 20 inch guns. Stay focused upon yourself and your own goals. Chart your progress in a journal and keep track of your measurements. Compete only with yourself and try to become the best that you can be. Don’t be too hard on yourself, but don’t pamper yourself either.

Fourthly, think about progress. Watch yourself, your form, and your muscles as they work in the mirror. Listen to inspiring music and uplifting motivational CD’s. Studies have proven that visualizing success can increase the intensity and the positive results of your workouts by as much as fifty percent.

Finally, work the right muscles. If you don’t have a trainer, then keep track of which muscles you work on which days. Bigger thicker muscle groups like back and legs demand more exercise and more work than smaller muscles like biceps. Make sure to give each muscle group 48-72 hours of rest, depending upon the intensity of your workouts, before pounding them again. Overtraining can cause injury and even set you back further than not training at all.

Make your training sessions an integral part of your day, week, life, etc. and learn to enjoy them. Stay pumped, healthy and fit and take advantage of this great South Florida weather. For more motivational tips 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

You could not have made a better New Year’s Resolution than to dedicate more time to achieving a fitter, healthier, more beautiful body. Now that we are nearly finished with January, why are you still making excuses to put off going to the gym? Perhaps you need to be reminded that besides making you look better, regular exercise can also prevent obesity, heart disease, high cholesterol, hypertension, Alzheimer’s disease, and Type 2 diabetes. In addition to these bonuses, many people who suffer from anxiety and depression have found that regularly working out can significantly elevate their moods and boost their self-esteem.

Here are a few commonly held excuses for not exercising, and why you need to get over yourself and get to the gym today:

1. “I’m too damn busy to exercise.”
Well, that just doesn’t hold water with me. You must make time for those things that matter to you most – your family, job, social life, etc. Your health is just as important as any of these. Schedule your workouts into your daily activities and stick to it! Get up an hour earlier and take a power walk before going to work. Pack a gym bag and stop at the gym on your way home instead of going to “happy hour.” You must make time for those things that are important to you. Some of the busiest, most successful people I know are also some of the fittest and healthiest as well.

2. “Exercise is boring.”
Maybe you are the one who is boring. Doing the same things every time you hit the gym will produce diminishing results, and leave you bored and frustrated. Define your goals, change your workouts, and hire a personal trainer to help you come up with a new routine. Try yoga, swimming, or any of the classes offered at your gym or community center. Don’t be lazy or shy. There are a myriad of opportunities to become fit and healthy in sunny South Florida.

3. “I’ll put off exercising until it gets warmer.”
While you procrastinate, you also become fatter and more sedentary, and unhappy with yourself. There’s no time like the present to get up and get moving toward a new healthier lifestyle. Start with one morning power walk or one yoga class after work. You’ll see just how great you feel. And there’s no cure for those winter-time blue moods than stimulating and challenging activities.

4. “I can’t exercise because I have aches and pains and health issues.”
You should never begin a new exercise program before getting a check-up from your doctor or health care professional. Sure, herniated discs, arthritis, high blood pressure, etc., are serious issues, but not impossible to deal with. For the most part, exercise that‘s done right can help you build flexibility at the joints and manage the pain of arthritis better than some traditional treatment programs. Regular training with manageable weights, yoga, stretching classes, and low impact aerobic routines have been shown to decrease pain and increase overall fitness levels.

As the New Year unfolds, don’t get left behind by friends and co-workers who have already embraced the fitness lifestyle. Stop making excuses to yourself. Just get up, get moving and join the fun today. Contact Tom Bonanti at TrainerTomB@aol.com for more inspiration.

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

As we say good-bye and good riddance to 2011, let’s really get psyched with the prospects and promise of a great 2012! So why not start by making a few resolutions that will guarantee your chances of living a happy, healthy life. Sure, quitting smoking, cutting back on internet hook-ups, and eating less junk food are cool places to start. But instead of dwelling on doing without, why not accentuate the positive. So here’s to the New Year and a happier, more youthful new you!

Resolution #1: Eat a Healthy Breakfast
Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and bad cholesterol. The result is a leaner body, mountains of energy, a lower cholesterol count and less chance of over-eating later in the day. The Mayo Clinic (prestigious!) recommends eating a variety of foods (steel cut oatmeal, whole grain toast, yogurt, fresh fruit) rich in protein, carbohydrates and healthy fats.

Resolution #2: Reassess Your Training Regime
Periodize your training schedule for optimum results this year. Look upon the year ahead as one big macrocycle with goals and objectives such as getting your body fat down below say 18% and putting on maybe 5 lbs of muscle. Break down the bigger cycle into mesocycles of maybe 3 to 4 month periods of time. Assess your progress, vary your workouts, and stay consistent with your workouts. Read, take measurements regularly and fine-tune your goals throughout the year. This way you won’t get bored, you’ll see progress and you’re sure to get the most from each hour in the gym!

Resolution #3: Get Some Sleep
Getting 7 to 10 hours of uninterrupted sleep is essential to your physical and mental health. Besides making you cranky and exhausted, other symptoms of poor sleep or lack of sleep can be depression, memory loss, migraine headaches, weight gain and paranoia.

So why not relax, take a load off and hit the sack early?

Resolution #4: Stay Active
It’s a given that physical activity has a bounty of benefits, so why are 60% of all Americans couch potatoes? You don’t have to be a marathon runner or a muscle head who lives in a gym, but at the very least, get up and do something! Regular exercise (anaerobic weight training and aerobic cardio training) helps control weight, maintains healthy bones, muscles and joints, reduces the risk of high blood pressure and diabetes and death from heart disease. Besides these bonuses, exercise is the only way to get a tight, toned body and have fun at the same time

Resolution #5: Protect Your Skin
Your skin begins to age the moment you are born, so the best way to protect it and look younger is to stay out of the sun. In order to avoid some of the sun’s harmful ultraviolet rays, which can cause wrinkles and skin cancer, observe the following: always wear sunscreen with SPF 15 or higher; wear a hat and other protective clothing; don’t deliberately sun-bathe; avoid sun exposure between 10 AM and 3 PM.

Resolution #6: Snack Healthy and Often
Remember to eat frequently throughout the day, several small meals consisting of a 3-2-1 ratio of carbs, protein and healthy fats. Avoid monster meals especially late in the day. Eat several servings of fruit and vegetables early in the day. Make sure to eat protein after your workouts which facilitates muscle recovery and growth. The New Year ahead is filled with possibilities and excitement. Seize the day and make the most of each moment of it!

For more fitness tips 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

Ahh!  The holidays are upon us!  Before you make your list and check it twice, prior to indulging in your first holiday party, do me one favor. Make a resolution not to let your fitness goals suffer by becoming lax with your training.
Of course you can’t turn down every invitation just to keep your bodybuilding regime. But you do need to be aware of your potential to slide, and plan for those situations. Have some fun over the holidays, but don’t overdue it. Remember, it’s not uncommon for most guys to pack on a whopping 5 to 10 pounds during this season of yuletide cheer!

Use moderation when drinking and by all means avoid the costly and even deadly mistake of drinking and driving. Make healthy choices at the buffet table. Don’t let holiday stress or lack of time keep you from training. Here are some pointers to help you stay strong, fit and in control in spite of the holiday havoc ahead.

1. Exercise first! Worried that you won’t have time to squeeze in your workout? Consider shifting your training. Evenings and weekends are too busy with obligations

? Try weights and cardio first thing in the morning. You may have to get up earlier, but you have the satisfaction of knowing that you’ve jumpstarted your metabolism and burned off some serious calories.

2. Consolidate your workouts. Train two body parts with a continuous superset technique. For instance, you can train your tris and bis with alternating sets. Pair dumbbell curls with dumbbell triceps extensions for three to four sets. Work at one station with the same weight if you can, so as not to waste time changing weights.

3. Kick some ass! You may not have a full hour to train because of errands and obligations, but you can have a kick-ass workout in 20-30 minutes. The key here is to use less weight and perform more reps and sets in rapid succession. Move from station to station quickly and avoid distractions.

4. Recuperate. Take the holiday season off. Many pro bodybuilders follow a tough five months-on, one month-off routine. One of the best ways to build muscles is to give them a chance to rest, recover and grow; but remember, stay active and eat wisely.

5. Train on the road. One of the biggest problems during the holidays and even at other times of the year, when you are traveling, is a lack of access to a gym. Consider joining a gym for a day. Training for a day or two in another gym can be inspiring!

6. Simplify Workouts. If you’re on the road and you can’t get to the gym, you can still do crunches, lunges and leg lifts for the abs and butt. Try using your own body weight to do push ups and chair dips for chest and tris. Use the stairs when traveling or sightseeing.