Round Four

Matt Brzycki and I were recently informed that we are closing in on the 9,000 mark for books sold for "Dumbbell Training for Strength and Fitness" and therefore are in our fourth run of printing.

We would like to thank everyone who was involved with our book and for the continued support. - Fred Fornicola

Dr Fitness and The Fat Guy

Matt Brzycki, Assistant Director of Campus Recreation, Fitness at Princeton University will be doing a live interview on "Dr. Fitness and the Fat Guy" this Thursday, January 31, 2008 at 7:30 EST. Tune in and listen to Matt discuss strength and fitness ideas.

S.E.E. What I Mean

The concept of improving one's fitness is quite simple, yet not easy. An individual should find a form of exercise that is Safe, can be done in an Efficient time frame and produces Effective results. Of course, there should always be an element of fun to keep things interesting as well as challenging enough to keep you wanting to come back for more.


I witnessed a workout just the other day where a woman proceeded to perform bodyweight squats and immediately then banged out some very good quality pushups. She quickly transitioned into a plank hold followed by a couple sets of crunches. She chose exercises that she liked and worked for her and of course, her form was excellent. Her workout took approxiametly 10 minutes to complete and she felt physically and emotionally satisfied (and looks great too).


So when divising an exercise regimen, remember to S.E.E. things through for a successful and meaningful program. - Fred Fornicola

Exercise and Osteoarthritis

According to the Arthritis Foundation, there are over 100 different types of arthritis, with osteoarthritis being the most common. Arthritis, as most of us know, is inflammation of the joints. For those of you who have arthritis you can attest to the pain and discomfort that accompanies this disease.

Osteoarthritis (from here out referred to as OA) is a type of arthritis that causes cartilage to become soft and break down, cartilage that covers bone to reduce friction and absorb shock. When this wears away it leaves a joint unprotected, causing a “bone on bone” situation. The effects of OA can be pain when the joint is first engaged or post exercise, with the joint feeling stiff or tender. Any joint can be affected with the most common being the hips, knees, spine and certain joints of the hands and feet.

According to the Arthritis Foundation, OA affects an estimated 20.7 million Americans, mostly after age 45, with women being more commonly affected than men. The causes of OA are not clearly defined but it seems that heredity/genetics is a key component while unstable ligaments, atypical joint movement; injury and obesity can be contributing factors in the development of OA.

When an individual has OA, especially in the knee or hip region, pain and discomfort can reduce a person’s desire to be mobile, which causes the joint to stiffen and become less pliable. This of course makes the person suffering from OA less likely to want to move about, producing a decrease in muscular strength that can be up to 75% of normal levels. Obviously this situation can be a vicious cycle, leaving an individual in a situation where their gate may change to help compensate for the pain which in turn can lead to new problems if not properly addressed.

Some known treatments for OA are the use of analgesics and heat, reduced strain on the inferior joint by reducing body weight and active exercise to strengthen the surrounding muscles and improve ROM (range of motion) around the joint.

For individuals with mild to moderate degrees of OA, recommendations have been made to follow moderate intensity levels of resistance training and cardiovascular exercise to help alleviate the discomfort of OA. Careful selection of resistance exercise(s) and the inclusion of non-impact cardiovascular work such as swimming or cycling do not put excessive force on the troubled joint. Water based exercises in particular are very beneficial because it reduces the effects of gravity on the joints, thereby allowing the person to exercise with mild resistance and to stretch while the warm water helps soothe the sore joint.

Studies have shown that proper resistance and cardiovascular exercise has beneficial effects on pain for those with OA. The goal of course for those individuals is to perform exercise with little or no pain, with the hopes of even increasing their exercise selection and intensity. No, exercise hasn’t been yet established that it can’t make OA go away or even postpone or prevent OA from occurring, but the Arthritis Foundation and many physicians promote exercise as therapy because people with this disease generally feel better, function better and experience less debilitating pain when they are regularly active.

Fred Fornicola
www.premierepersonalfitness.com

The Great Outdoors

Here on the east coast, winter can be a fickle time of year. One day it's 50 degrees and clear, the next it can be raining, snowing or just downright dreary and cold. These kinds of conditions just contribute to the many reasons why you haven't started or continued your exercise program. Maybe the idea of going to the gym and being stuck on and endless looping treadmill or waiting for a guy to get done with his 11th set of curls just puts makes the whole idea of working out very boring. And who could blame you - that would sure put a damper on my enthusiasm too - so I do something a little different in these colder month's that may spark some interest.

I, as some of you may know, own my own training facility and have access to all kinds of equipment. On Sunday's, however, I train at home and use the great-outdoors as my training headquarters. I find being outside to be very invigorating - especially this time of year. The air is cold and crisp and it's very peaceful and desolate. This allows me to be alone and commune with nature and be totally by myself - which is a BIG plus for me. Keeping in line with my philosophy of brief and intense work, I generally go to the local park and use a variety of bars and grips to do pull-ups, pushups and bodyweight squats. The cold air (it was 25* with a wind chill of 11* today in NJ) and the elements add an interesting dimension to the whole program - especially when it comes to breathing. Now some of you may think I'm nuts for doing this but if you feel you are in a rut or need a burst of energy, I encourage you to get outside and do 10-20 minutes of vigorous activity. You may be pleasantly surprised at the results. - Fred Fornicola

Simplicity Has Power

Dan Millman, author of "Way of the Peaceful Warrior" (and many other fine books) stated the following with regards to simplicity.

"Simplicity has power. A little bit of something is better than a lot of nothing. Break the largest task into small steps and it can be done. The Chinese tell of an old man who moved a mountain with patience and a spoon. Just so, we can build a palace brick by brick - and step by step, we can cover any distance. So divide and conquer! Without simple patience, heroic efforts quickly fade. With small, steady, simple actions over time, we achieve big dreams."

Think about this statement with regards to your health and fitness......

Are You Still Waiting?

Nobody makes a greater mistake than he who does nothing because he could only do a little. - Edmund Burke (1729-1797, British Political Writer, Statesman)

At some point in time, our society was convinced that exercise needed to be a complicated and lengthy undertaking. Unfortunately, this has paralyzed many people in their attempt to embark on an exercise program and for some, it has just given them another reason - or better stated - excuse, for not doing some form of physical fitness.

I once had a brief conversation with a doctor who was no longer working out because his schedule did not allow him to continue with his 5 days a week / 2 hour sessions. I posed the idea of doing some type of exercise 2 -3 times a week for 20 - 30 minutes. His response was "that's not enough time, I need more than that to get any benefits." To which I responded "A little of something beats a whole lot of nothing."

I recommend frequent, short duration workouts, not as a compromise to "real training", but as a productive approach to becoming stronger and healthier. In fact, an approach of 10 minutes a day doing some kind of physical activity can do wonders for anyone so if you think you don't have time to exercise or a little isn't worth the time, you are dead wrong. - Fred Fornicola

Less Filling - Tastes Great

For years now there have been countless discussions (and I use the term "discussions" loosely) of different training protocols espoused over the Internet, with individuals claiming to be an authority or “in the know”, while others are "prophesizing" “new found secrets”. What I get a kick out of the most is those who think they know of what they speak and have their own interpretation of what “is”, as if they have discovered something new. Dissension runs ramped, even among those in the same “camps” because everyone is bucking for some kind of training supremacy while in truth, it doesn’t make a bit of difference what group or protocol you follow as long as your training is safe, sensible and productive.

The self-indulgent (and most often, incompetent) debates that are encountered are no more beneficial than most “less filling – tastes great” arguments you would hear between two drunks at a bar, and yet they continue on. To hear someone make a statement such as “high intensity training can’t work” has never truly trained properly using a high intensity approach. The same holds true for anyone who states that high intensity training is THE only way to train and all other methods are substandard. Comments such as these only show the ignorance of the individual stating them and more than likely are just regurgitating what they have read on a chat board or parroting some self-promoting modern day guru whom they idolize. - Fred Fornicola

Fast Food for Your Health

I bet you if I titled this article “Fast Food Kills” you probably wouldn’t have even attempted to look at it, but all you fast food junkies are here to see if in some small way I was going to justify eating at Mickey D’s, right? Well……………………..NO!

Let’s take a look at a average American meal at a fast food establishment such as McDonald’s (I just can’t call a place that serves what they serve a “restaurant”). A meal consisting of 1 Big Mac, 1 order of regular fries and a vanilla triple thick shake to wash it down. According to our food pyramid, it sounds like we have the makings of a solid meal here, right? We’ve got our meat from the burger, our dairy from the shake, bread & potatoes come from our bun and fries and some vegetables from the lettuce (which is ice berg and provides 0 nutritional value) and tomato.

Now, let’s evaluate what this meal entails as far as calories and the macronutrient breakdown. Not adding in any additional condiments like ketchup to dip the fries and extra “fixings” that may be added, this meal consists of the following:

Big Mac Small Order of Fries Vanilla Triple Thick Shake

33g of fat 10g of fat 12g of fat
47g of carbohydrates 26g of carbohydrates 76g of carbohydrates
24g of protein 3g of protein 11g of protein
Total = 580 calories Total = 209 calories Total = 430 calories

Total for this meal: 55g of fat / 140g of carbohydrates / 38g of protein, totaling 1,219 calories!!!!

If you are one who frequents Mickey D’s or their equivalent, hopefully you are sitting back in your seat and thinking WOW! Do I eat that many calories at one time? Do I consume that much fat (which by the way totaled over 20 grams of saturated fat)? Do I eat that many useless carbohydrates at one time?

What most people fail to realize is that not only are they consuming way too many calories, but that most of what they eat provides very little in the way of any nutritional value. I learned a long time ago that eating healthy means more than just “not eating junk”. Your body needs to consume nutrient dense foods daily to assist in fighting diseases such as type II Diabetes, heart disease (the #1 killer in America), stroke, cancer, etc. By ignoring these facts and having the opinion that “it won’t happen to me” increases the possibilities of acquiring a disease due to poor eating habits and lack of exercise. Considering the likelihood that this would never happen to you has made these diseases intangible in your mind, merely a “scare tactic” to encourage you to eat for your health. Hey, we all wear the big “S” (referring to Superman) on our chest at times and think that we are indestructible to some degree, but the reality of it all is that we are not and as soon as you realize that proper eating and exercise will benefit your overall health you will be better off.

Don’t keep trying to out run the bullet, it very well may catch you one day………Fred Fornicola

Phone Consultation

Having a qualified fitness professional working with you one-on-one to help you achieve your strength and fitness goals is a very smart investment. In fact, sometimes it can mean the difference between you just “spinning your wheels” and maximizing your potential. My objective is to provide you with the tools that you need to enhance your level of strength and fitness. I truly believe that everyone should “train with a purpose” and through our in-depth phone interview, we will sift through the questions/concerns that you have and help to put you on the right road to a healthy and strong body and mind.

In our conversation, we will cover aspects such as your . . .

Health History
Physical Aspirations
Current Exercise Program
Accessible Equipment
Available Time
Level of Dedication
Desire to Succeed

I will be sharing not only my experiences from my 30-plus years of training and the tens of thousands of sessions I have personally supervised, but my overall philosophy and methods to becoming stronger and more physically fit. The intent is to provide you with a solid working base of information to assist you on your own to discover the best physical fitness program for YOU!

"Fred is an excellent training innovator and writer in an industry full of restricted thinking. He has listened, viewed, tried, and assimilated just about everything the world of exercise has put forth over the decades. His voice is definitely one of the few that keep my attention!" - Randy Roach, Author of "Muscle, Smoke & Mirrors"

Initial One Hour Phone Consultation - $65.00

For more information, please email Fred Fornicola or call 908.433.4542

Just Do It

"To think too long about doing a thing often becomes its undoing." - Eva Young

Over the course of time, I have met many people who used the new year to make yet another resolution towards improving their health by starting a fitness and exercise regimen. Unfortuantely, they resulted in their own "undoing" by finding - or maybe better stated "thinking" of excuses for not starting. It has been stated here numerous times how easy it is to implement an exercise program and make subtle, yet effective changes to an individuals eating plan so positive things can take place. Start out slow by doing a little something each day to get in the groove and soon you will expereince the benefits that movement and eating well can do for your mind and body. The key however - is in the doing! - Fred Fornicola

Daily Movement - Friend or Foe

Editors note: The following thoughts are excerpts which were taken from discussions and correspondences with Douglas Scott, the Strength and Conditioning Coach for The Pingry School in Martinsville, NJ. Doug , who is a former collegiate football player and powerlifter, has developed a very open-minded approach towards exercise over his many years of being in the field. He does not quibble over how or what an individual does for their exercise regimen -as long as it is safe and enjoyable. He does not believe in differentiating "training days" from "non-training days" - every day should be a day for movement.

Personally I think you can train everyday so long as you understand that training takes many forms and all forms have value and can be deemed productive. Too often training is only thought of as "strength work" or "conditioning work" or "metabolic work" and that in order for a workout to be productive it must challenge the body to new heights. But what about the value of improving joint mobility or getting the blood flowing or just practicing an exercise for the intrinsic value it brings. All are benefits of exercise.

We can't view training in such a one dimensional fashion. If one was to train everyday using the same modality or style of training (strength training) for the same purpose (to gain strength) than a problem would come up. But if one was to train one day for strength development and the next day used exercises to "limber up" and get blood flowing and followed that up the next day with a "metabolic" type workout....etc and continued for the majority of the week cycling between intense, moderate, and light physical activity there should not be a problem. Very much like academics, if one were to push hard in one subject all the time, that could lead to burn out, but if they used one day to learn new material and the next to review old or even switch to a different subject then the goal of gaining knowledge and receiving an education would be met.

If we (experienced trainees who don't have other physical activities) viewed our training like a sport and the different venues of fitness as skills which needed to be developed than training each day would be valuable (much like sports practice). And just like athletics there would need to be hard days and easy days as well as rest days. I don't really like that whole line of thinking that anything enjoyable is recreation....If you don't enjoy your training why do it? Training should be enjoyable and rewarding.....not painful or monotonous. A productive exercise / workout is one that produces a result. A strength training workout performed with a high level of effort will cause a result. A less intense movement workout the next day will cause a result. Namely bringing in blood and nutrients to the muscles....aiding in recovery.

Unless you are a [true] bodybuilder where your only concern is "growing", training to the point where you can't move or "function" doesn't make sense to me anymore (even if that is deemed as the "best" way to train). This is something I have learned working in athletics. If I train someone so hard that they are sore and "heavy legged" and can't practice well.....what was the point of training? Training is supposed to compliment your activity not compete with it. Granted, I no longer play organized sports but I do have to move around at work and "survive" long days training people so training that way is not needed and somewhat counter productive. -

Douglas Scott, The Pingry School, Strength and Conditioning Coach

TRX Comments

I recieved my TRX on Nov 9, and have used it exclusively since then, twice a week. No other weights or machines. Today, I "tested" myself on chins at the local community center. In spite of doing only layback rows on the TRX, I gained a chinup, executing 14 and a partial, which for me is great. My last attempt at regular chins was 13 barely. This is interesting as I can do more layback rows, due to part of my bodyweight being supported, but the strength "transferred" big time. I am 57 YO, 5'8", about 145 lbs. So I'm not a big guy. I'm also arthritic in the spine and knees. I'm not sure how you larger guys are doing on the TRX, but for me, it's the best all around fitness tool I've ever owned. It works.

The TRX works fine for me. The exercises are as challenging as you want them to be. No joint pain, though. I can move very quickly between exercises. One of the problems with bw exercise is the lack of low body stuff. You either have to do tons of reps of squats or do pistols, which I think are hard for most people and possibly not knee friendly. With the TRX I can do really hard lower body workouts.And everybody knows about the core stuff. If I could only have one peice of equipment it would be this one. And my wife loves the fact it takes up no space when I'm not using it.

“UNBELIEVEABLE! What a great workout I just had with Fred. He kicked my butt from head to toe in less than 30 minutes using just the TRX Suspension Trainer. I was amazed at how many exercises could be done using the TRX and how intense the workout was. I look forward to using it again for my next workout.”

“…a very simple device that attaches easily to any structure and sturdy enough to support your full bodyweight and adds more productive exercises to your training ‘tool box.’”

If you are interested in purchasing the TRX Suspension Trainer or would like to be trained by me, please feel free to contact me. - Fred Fornicola

Stone Lifting for Strength and Conditioning

Training to become stronger and physically fit is pretty much a simple process; you have to work hard, be consistent and use safe exercise techniques. What you choose to exercise with, whether it’s machines, weights, bands, stones or your own bodyweight, is a personal preference. Sometimes, however, you may not have access to the “latest and greatest” equipment or you’re too busy to make time to even get to the gym. Or maybe you just enjoy being a “garage lifter” and want to add some variety to your training, regardless of your situation, stone lifting is an excellent way to improve your strength and conditioning. Remember, all movements should be done deliberately – with control and very little momentum!

Here are just a few of the exercises you can do with stones:

Overhead Press (one arm or two)
Curl (one arm or two)
Front Squat
Lunge
Tricep Extension
Crunch
Deadlift
Clean & Curl
Clean & Press
Front Raise
Hammer Curl
Stone Hold
Stone Carry
Lift & Load
Clean to shoulder/chest
Pullover
Front Squat with Press
Push Press

The following are some sample stone workouts you can try using the “Strength Training Guidelines” discussed earlier.

Workout #1

This workout involves only using one sized stone. Use one (1) set of an all-out effort (get as many repetitions as possible) with each exercise and take no longer than 60 seconds rest between exercise movements. Some exercises will allow for higher than normal repetition ranges while other movements will not – the key is to work the set to momentary fatigue. This simple workout will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise, especially if you take little rest between movements.

- Standing Overhead Press

- Squat holding the stone at chest height

- Stiff leg Deadlift

- Hammer Curl

- Stone Lift (Clean) from floor to shoulder - alternating sides for each rep

- Crunch with stone on chest

Stones are a great tool - take up little space and challenge your muscular and cardiovascular systems to the maximum. Anyone interested in purchasing Slater's Stones, please feel free to contact me. - Fred Fornicola

Red Meat Rant

It seems like red meat is always getting a bad rap. Claims of increased cholesterol, heart disease and now obesity makes you wonder how anyone's ever survived past 30 if they were meat eaters.

My question is this: Is "red meat" the real reason for these problems or is it that the red meat that most people tend to eat is from steroid fed, antibiotic, hormone injected cows who graze on insecticide and pesticide grass?

What if we were to eat hormone and antibiotic free beef with no chemicals? Would red meat still be the "bad guy"? Probably not. So what can you do? First thing, try and eat Certified Angus beef (90%). It's claims are that it is drug free of what the every day cow is eating. Also try eating more game like venison and buffalo if you can.

Hey, what I'm throwing out here is not backed by science and no guarantee to what I'm saying is accurate - it just seems logical and I'm just putting it out there for consideration. Fred Fornicola

'Tis The Season

HAPPY HOLIDAY'S

from

PREMIERE PERSONAL FITNESS

For some, the holiday's can add stress to an already crazy schedule and finding time to work out is the last thing on your mind, but in truth, it should be the first. Exercising just 10-15 minutes a day can help reduce - and in some cases, even alleviate - the stresses of the season. The simple task of performing bodyweight squats, crunches, pushups and some plank holds can add a new found energy to both mind and body.

Now, I know most people are questioning this idea - thinking that how can that little bit of exercise really be helpful? Well, instead of wondering, give it a shot. Are you afraid I'll be right and that it doesn't take a lot of time to benefit from such little amount of work? I don't know where the industry went wrong but they did when they imposed parameters on what someone needs to improve their health.

My philosophy is simple - work hard and efficiently on a consistent basis and make safety a priority. Remember, a little of something beats a whole lot of nothing any day! - Fred Fornicola

Happy Holidays......

Age and Exercise

Over my many years in the field of fitness, I've had countless conversations with individuals about exercise and improving their health. Quite often, I'll hear many diverse "reasons" why they aren't doing anything physical, but my favorite response by far is "wait till your my age - you'll see how hard it is".

I find this comment humorous on many levels. First, and foremost, because anyone at any age can find and use a safe, efficient and effective way to exercise. Second - and this is usually the fun part for me - I get to tell them that I'm actually older than they are. At that point they are just praying that their cell phone rings or someone calls their name so they can get out of this now embarrassing situation. This is not to say I look young, not at all, but staying in good physical condition does add a youthful appearance and attitude.

Of course, age is a consideration based on what someone is capable of doing - this means young and old - but regardless of age, everyone should perform some type of exercise.

Remember, "Age is a factor, not an excuse." - Fred Fornicola

What Can You Do On The TRX Suspension Trainer?

The TRX Suspension Trainer - in the most simplest terms - is an apparatus that has improved the ability to perform bodyweight exercises. Its main functions that provide this improved capability are:

- Versatility in providing quick exercise changes

- Ability to increase or decrease leverages to make it usable by everyone at any strength and fitness level

- Variety of full range of motion movements for every major muscle group

- Safe, Efficient and Effective exercise in less than 20 minutes

Spend some time viewing the exercise library to a get a glimpse of just some of the exercises that can be done using the TRX trainer.

Anyone interested in working out on the TRX or purchasing one can contact Fred Fornicola via email or by phone at 908.433.4542

Pushup Form

I had discussed in a previous post how I feel that the pushup is an underrated and undervalued exercise. Many people don't utilize the pushup enough and if they do, they tend to throw it in at the end of their workout as an after thought. And it's too bad because it is such an effective exercise for the muscles of the chest, shoulder and triceps. And few people recognize that the pushup also utilizes the muscles of the upper back, legs and "core" areas, so in truth, it becomes a great overall body exercise.


Finding people who do pushups is one thing, finding people who do them RIGHT is a whole other ball game. When I do run into those who perform the pushup, I am simply amazed at the amount of reps they claim to get. I have had people have rattled off figures that are staggering. I've even had people tell me that they could bang out 50 and in some cases, even 100 consecutive reps - which to me is an incredible accomplishment. If at the time I'm feeling a bit cynical (and for those who know me, they are already asking "when isn't he?") I will ask that person to demonstrate their pushup form for me. More often than not they have a limited range of motion, are pumping the reps out faster than I can count and to be honest, have no business even trying to do pushups at all, let alone quoting some astronimical numbers.


If you enjoy doing pushups or would like to start doing them then do them - correctly - then you might want to view this video I found and learn How to do a proper pushup - Fred Fornicola

Dumbbell Training

“Dumbbell Training for Strength and Fitness” by Matt Brzycki and Fred Fornicola is not your conventional “how-to” book that you’d usually find in any bookstore or Internet site. With an emphasis on safety, this book thoroughly covers all aspects of proper strength training while simultaneously debunking certain myths and misconceptions such as explosive training and sport-specific training. The book shows how to perform nearly 50 exercises with dumbbells in a safe and effective manner. Unique to this type of book is the inclusion of more than three dozen dumbbell workouts that have been submitted by approximately 24 strength and fitness professionals from across the country along with an additional dozen challenging dumbbell workouts and finishing routines.

Here is a list of the individuals who contributed workouts to this book:

Steve Baldwin, Drew Baye, Randy Berning, Michael Bradley, Jim Bryan, Luke Carlson, Brian Conatser, Michael De Joseph, Jeff Friday, Jason Hadeed, Chip Harrison, Aaron Hillman, Gregg Humphreys, Sunir Jossan, Tom Kelso, Sam Knopik, Aaron R. Komarek, Kristopher R. Kotch, Mike Lawrence, Dr. Ken Leistner, Ken Mannie, John Mikula, Willis Paine, Adam Rankin, Jeff Roudebush, Doug Scott, Mike Shibinski, Rob Spector & Scott Swanson.

Here are some comments about “Dumbbell Training for Strength and Fitness”:

“This book on dumbbell training is a touchdown. The style of writing is easy to read, informative and very interesting. The content is useful for the serious trainee and the novice fitness enthusiast. You would have to be a dumbbell to not like this book.”

Dan Riley, Strength and Conditioning Coach - Houston Texans

“Dumbbell Training for Strength and Fitness is a profound presentation of practical information on one of the simplest, safest and most successful means for improving muscular strength and physical fitness. This well-written book provides everything you need to know for attaining excellent results through sensible dumbbell exercises.”

Dr. Wayne Westcott, Fitness Research Director South Shore YMCA - Quincy, Massachusetts

“High-tech machines or low-tech dumbbells, they're all strength-building tools. This is the book that will tell you how to use dumbbells to your greatest strength-enhancing advantage.”
Dr. Ken Leistner, Strength Coach - Valley Stream, New York

“Dumbbell Training for Strength and Fitness offers numerous practical and time-efficient training using one of the oldest tools in strength training: the unsophisticated, simple-to-use dumbbell. This book should be on the shelf of every trainee, trainer and coach as it is an invaluable tool/reference for anyone.”

Tom Kelso, Coordinator of Strength and Conditioning - Saint Louis University