Why everyone should own a treadmill!

Why everyone should own a treadmill!
by Corey Springer

NarkSide: December 2009



Hey guys... Here we are, at the end of another year. We had a great run didn't we? It'll be Christmas in a short while and, as I was making out my own Christmas wish list, I thought I'd make a suggestion for the ultimate stocking stuffer: A treadmill.

"Um... What?"

You heard right. I'm going to get myself one... and I think you should as well. :)

We've discussed the benefits of cardio to great lengths. Still, I know most of you blanch at the thought of waking up at an ungodly hour to road-walk or hit the gym for

cardio. There must be a solution though... right?

There is. It's called "a treadmill". :)

I think having a piece of equipment at home is vital. But, let's talk about the options for a minute:

• Stairmasters/Stair-steppers cost too much (and they're unsuitable for people just starting out, as they're easily misused)
• Stationary bikes are VERY uncomfortable (especially around the crotch area... You know what I'm talking about)
• Rowing machines take up *way* too much space

Treadmills happen to be cost-effective, stable, easy to use, and especially safe for beginners. I mean, what could be more natural than walking?

4 reasons why I think everyone should have a treadmill:

1. You don't have to worry about getting wet.

However, when you're outside you do. Road-running/walking means exposure to the elements, as well as exposure to the exhaust fumes from vehicles.

Ew.

It also means having to deal with uneven gradients, too-hard surfaces, and sometimes wet and slippery surfaces.

Not cool.


2. You can control the pace

...and you can push yourself a bit harder than you would if you were on the road by yourself.

Admit it: How many times have you been out on the road literally dragging your feet behind you? For me, I've lost count of the number of times.

Truth-be-told, if I don't have a running partner with me, my 'run' looks more like a jog. That's the honest-to-God truth! On a treadmill however, you can't automatically slow down when you get tired. The automated pace requires that you keep up... thus taking the work-out to a higher level of intensity.

And while we're on the topic of intensity:

3. You have control over the level of intensity

"Up the incline!"
"Up the speed dammit!"
"Set it to a random program!"

Sorry... the cardio-addict in me came to the surface for a minute. :)

*Breathes*
*Continues*

There are multiple ways via which the intensity of a work-out on the treadmill can be manipulated. Personally, I like to mess around with the inclines. I've found that higher inclines really target the butt and hamstrings (which, incidentally, are problem areas for most people)... Also, I've found lower inclines, coupled with longer strides, great for the muscles of the core.

Additionally, most treadmills offer you the option of programming in a pre-set work-out. These programs are great for interval training (and fat-burning)... Another benefit is that they allow for a warm-up and warm-down period, thus preventing injury.

And while we're on the topic of injury prevention:


4. You can prevent injuries

As previously mentioned, running outdoors means exposing oneself to uneven, and overly hard terrain. These conditions frequently hasten wear and tear of the joints. But that's not all. Running outdoors also usually means dodging obstacles like potholes. The spontaneous changes in gait and other adaptations made to prevent falling are out of question for people who already have joint/motility issues... and also for the overweight.

On the flip side, the treadmill's surface tends to be even... and a number of them are padded, thus reducing stress on the knees and ankles even further.



Let's re-cap:

• We can avoid getting wet.
• We can eliminate the need to leave home at ungodly hours in order to get our cardio work-outs in.
• We can prevent injuries
• We can control the pace, incline, and duration... thus controlling the intensity.
• We can burn fat and get lean and sexy.

I mean really... what are you waiting for?

Get yours today. :)

- Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.

How to stay Fit (not fat) in College!!!

How to stay Fit (not fat) in College!!!
-Avoiding the 'freshman 15'
by Corey Springer

NarkSide: October 12th 2009



"Chug, Chug, Chug, Chug, CHUG!!!!"

*wild cheering ensures*

Sounds familiar? Of course it does. Partying during the college years is a well-established norm. During this time, partying is synonymous with heavy alcohol consumption... the practice of which contributes (in a large way) to the weight-gain experienced by many during the college years.

Weight-gain triggers don't end there however, as the college period is also marked by horrible eating and sleeping habits... each of which contribute in their own way to the phenomenon researchers call the "freshman fifteen".

The good news is that there are ways to avoid this weight-gain. There IS hope.


7 weight-gain halting tips for college students:



1. Be conscious of what you're eating.

A lot of the stuff offered at the cafeteria tends to be unnecessarily high in calories. However, it is usually possible to find low-calorie alternatives. Inquire with your cafeteria's staff as to whether they carry healthier alternatives.


2. Swap high-fat side dishes for healthier ones.

...and skip the fried food and deserts altogether!

Swap those greasy fries for a baked potato... Or, better yet, a salad. With your salad selection, be cognizant of the additional calories that dressings and toppings add. Absolutely NOTHING ruins a salad like an overuse of toppings. These additions may increase the calorie count of a salad by TEN TIMES![1]

That's right... ten times.


3. Exercise hard daily.

...especially before going out to party. A hard exercise session depletes the muscles of glycogen (i.e. carbohydrate stores). Carbs consumed in the hours which follow exercise are generally used to replenish glycogen. Of course there's a limit to how much an individual can store, so one shouldn't go overboard with one's carb consumption.


4. Graze.

College students often make the mistake of eating infrequently. Oftentimes they get into a 'work groove' and forget to eat. Subsequently they experience bouts of low blood-sugar, which lead to bouts of binge-eating. While binging, individuals aren't judicious in their food selection... and so they end up loading up on hundreds of sugar and fat-laden calories, of little nutritional value.

The solution?

Eat smaller meals at regular intervals through-out the day...rather than succumbing to infrequent, but overly large, binges.


5. Learn to say no!

This one is a really tough one for some. College-age individuals are always trying to please someone... I guess the same could be said about people of any age... but for argument's sake, let's focus on the college-aged individual.

Eating and drinking are highly social activities. This is especially true at college. Think about how many times you've arrived at a party, and immediately someone hands you a beer or a rum and coke. Think about how many times a parent or friend has sent you home-made cakes or cookies. Think of how many times your room-mate has asked you whether you wanted in on a late-night pizza run. We as a society are ALWAYS eating... and we feel most comfortable when others around us happen to be eating as well. So, we drag them in.

Eating is meant to be functional as well as enjoyable. To preserve these precepts one must make a conscious decision to eat/drink only when you want to or need to... as opposed to whenever someone decides that you should.

Learn to say NO!


6. Lay off the booze.

Notice: I didn't say "stop drinking"... because I KNOW that particular snippet would fall on deaf ears. :)

What I'm suggesting is a moderate approach to drinking. Remember, liquid calories add up in a BIG way.

Some things you can do to cut back include:

• (Where possible) Avoiding hard liquor. (Avoid shots at all cost!)
• Choosing lighter liquor (vodka for example) over rum (and other high sugar liquor)
• Choosing light beer over normal beers
• Choosing calorie-free chasers (e.g. sprite light, coke zero)

7. Take a one-month break from partying every semester

"A whole month Nark?" - Hell yes!

Properly applied, a strict diet and exercise routine for one month can result in over 10 lbs of pure fat-loss. That's right, TEN POUNDS!

"But I'll be missing out Nark!" - I can't say that I agree.

You owe it to yourself to put in the effort. Heck, fat-loss aside, there are so many other health benefits to be derived from a 'break'. I consider this one-month period my 'me time', and so should you!


In closing:
It is possible to balance staying in shape with having a great time... And I'm speaking from experience here. Numerous additional benefits can be derived from staying in shape. Research indicates that increased cognition[2][3] and creativity [3][4], as well as an improved ability to cope with stress [5] are all effects of the regular inclusion of exercise. Who wouldn't want those perks? It would be just INSANE to skip regular exercise!

Avoid those unnecessary pounds of flab guys!

Good luck!

-Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.



References:

1. "High-Fat, High-Calorie Salad Shocker" http://www.vibrantglow.com/2007/09/h...d-shocker.html

2. Tomporowski, Phillip D.; Ellis, Norman R. "Effects of exercise on cognitive processes: A review." Psychological Bulletin. Vol 99(3), May 1986, 338-346.

3. Blanchette, David M., Ramocki, Stephen P., O'del, John N., and Casey, Michael S. (2005). "Aerobic Exercise and Cognitive Creativity: Immediate and Residual Effects." Creativity Research Journal, 17(2&3), 257-264.

4. Steinberg, H., Sykes, E. A., Moss, T., Lowery, S., LeBoutillier, N., and Dewey, A. (1997). Exercise Enhances Creativity Independent of Mood. British Journal of Sports Medicine 31(3): 240-245.

5. "Exercise Fuels the Brain's Stress Buffers." - http://www.apahelpcenter.org/articles/article.php?id=25

6 Painless Holiday-Fitness Tips

6 Painless Holiday-Fitness Tips
by Corey Springer

NarkSide: December 2009

December's here, and you know what that means: Parties, dinners, alcohol, cakes, and candies. Personally, I'll be dieting hard straight up until January... but I'm pretty sure that 'diet' is the last word you want to hear at this time of year. I can't say that I blame you either. Holidays are supposed to be fun-filled times spent with friends and family... not stressing over counting calories and the like. That being said, there's no reason why you can't enjoy yourself AND stay fit. All it takes is a little attention to detail. With this article I'm going to share 5 tricks that I personally use to stay in awesome shape even during the holidays.

Let's get cracking!

1. Stay Active



A no-brainer right?

The empty gyms at this time of year argue otherwise. People simply don't seem to want to work out when the holidays approach. However, everybody wants to look good in that outfit on new years eve... right? With exercise you can have your cake and eat it too. (I'm sorry... I REALLY wanted to throw that cliche in there lol)

Try to avoid skipping work-outs. Heck, make your time more efficient by planning all of your work-outs in advance. We all know how much time shopping takes up. So try to get your work-out in first each day. Put it last in the day and you run the risk of never making it to the gym.

It also helps to set a goal. Yes... even during the holiday season. Heck, it's ESPECIALLY important at that time. Right now, I've set a goal of clean eating until Christmas at the very least. Think about what you want to achieve, and set a small goal to suit. It'll go a LONG way in keeping you on track!


2. Watch your Alcohol intake.



I can hear you now: "C'mon Nark... Holidays are made for getting plastered". I've got to admit, I like to get a couple beverages in during the holidays... but my aim is to avoid going overboard. Holiday drinks (like eggnog for example) tend to be loaded with sugar, and alcohol. Some (again, like eggnog) compound the already high amounts of sugar and alcohol, with high amounts of fat.

Remember my article "Cut Liquid Calories... Cut bodyfat"? Well liquid calories REALLY add up. Alcohol also tends to inhibit our impulse control, so while drinking we tend to snack even more than usual.

Try limiting the number of alcoholic beverages you consume at outings. Also, try alternating between an alcohol beverage and a non-caloric one (like a diet coke). This'll save you a BUNDLE of calories over the course of a night.

3. Say no to gravy.



Gravy... tasty but evil. We tend not to think about it when we're piling it on... but the calories here REALLY add up. Think about what goes into making it: fats, or fat drippings from meat... these are the primary components. A typical serving of gravy can add almost 400 calories to a meal. Bear in mind that 400 calories is the average calorie total of a full meal.

To compound this, we usually add another 400-700 calories from our actual meal... plus another 300-400 calories from holiday beverages. So we're looking at 1000+ calories per sitting. That's half of the average person's daily requirements in ONE sitting. And you know that you'll be repeating this feat a number of times per day during the holiday.

So... Do your waistline a favour.

Ditch the gravy!


4. Practice control


...Portion control that is.

Now... I understand that this may not be as easy at parties as it is in the comfort of your own home, but neither does it have to be overly complicated. The easiest trick is to start by filling half of your plate with veggies. That effectively cuts your calorie intake for that meal by almost half. Next, allot 1/4 of your plate to proteins... and the other 1/4 to carbs.

Try to avoid consuming high-glycemic carbohydrates (highly processed carbs like cakes and pastries) only. If you're going to consume 'em... make sure that they don't account for anymore than half of your allotted carb count for that meal.

5. One for the ladies: The 'clutch trick'



Ok... This isn't one that I use personally, as I'm not a female. But, as a people-watcher, I've seen it effectively put into practice. Basically the trick involves the type of purse (or bag) you take with you to parties. The suggestion? Ditch bags with straps. When you have a bag with a strap, the bag gets slung over one shoulder... leaving both of your hands free to grab snacks and drinks. I know most of you have been there (and I do mean guys as well): whereas you mindlessly eat as long as there's stuff being served. It's easy to pound 1500 calories in this manner. Quick fix? Tie one of those free hands up with a clutch purse. As you can only hold either one drink or one entree at any one time, your mindless binge is seriously curtailed. And hell, you don't even have to think about it.


6. One for the guys: a vanity affair



Ok... we're back on track. Here's a tip that I use year-round! What is it? Fitted clothing! That's right... fitted shirts, and jeans. Form-fitting clothing can be a serious deterrent to over-eating at holiday outings. I mean, who wants to have a gut hanging over their belt in the middle of schmoozing? I certainly don't.

Vanity? Sure.

Practical? Very.

In parting:

Well, that's it... my 6 tips and tricks.

There are many other tricks that one could employ to avoid over-eating during the holidays. These 6 tips are some that I've found really effective however. There is no reason why one can't enjoy the holidays without undermining all the hard work you've put in all year.

Get out there and enjoy yourselves people!

Happy Holidays!

- Corey "Narkissos" Springer
Owner of: "The NarkSide" Fitness Forums,Apollo Fitness Barbados, & NarkSide Apparel.

Bootyful Buns and tight, lean thighs in 8 weeks!

Bootyful Buns and tight, lean thighs in 8 weeks!
-or your money back!
by Corey Springer

NarkSide: November 7th 2009

Hello all.

Over the months I've received a lot of your questions regarding building the perfect pair of buns. You know the type I'm referring to: The stop-and-stare-and-forget-to-breathe-as-she-passes-by type of butt. Well... your wait is over! Your journey towards a perfect butt starts today!

Just about anybody can benefit from stronger, sexier buns. From the functional perspective, strong buns can prevent back pain... an affliction which 75% of society suffers from.

In this article, I'm going to lay out one of my MOST effective booty-shaping work-outs from start to finish. All you've got to do is follow it to the letter... 3 times per week, for 8 weeks. That's it.

A tip: Take a day of rest in between each work-out. You'll need it.



Exercise 1: The glute bridge

Beginning:



End:



You guys may remember this exercise, as I introduced it a previous article: "Narkissos resurrects the dead(-lift)". In this article however, we'll be using this exercise as our primary warm-up. By directly targeting the glutes, via this exercise, we ensure that they'll be firing correctly during our work-out.

Target: 2 sets of 15-20 repetitions.

Rest between sets: 30 seconds

Tips and tricks: Pause for two seconds at the point of peak contraction... and then release slowly, lowering yourself back to the start position. Upon reaching the starting position, don't pause... immediately return to the end position for a peak hold.

I've got to warn you... This. Will. BURN!

Your hamstrings should be slightly taxed as well if you've done this correctly.



Exercise 2: The plie squat

Beginning:


End:


Ah... the plie squat. We'll be using this exercise as our secondary warm-up.

This exercise? This exercise is an inner-thigh KILLER!

Say good-bye to THAT problem area!


Target: 2 sets of 20 repetitions.

Rest between sets: 30 seconds

Tips and tricks: Pause for two seconds at the point of max stretch... and then slowly return to start position. Upon reaching the starting position, don't pause... immediately return to the deep squat position for a peak hold.

Searing pain.

Loads of it!



Exercise 3: The dumbbell front squat

Beginning:


End:


With our warm-ups completed, now we get to the REAL meat of the session. This may be an unfamiliar move for many of you, but this brute here is one of my all-time favourites. Why do I prefer this movement to the standard barbell squat? Well because the weight is held in front of you, your center of gravity shifts... imbuing the exercise with a frontal-thigh-specific focus.

The short story? This exercise addresses the entire frontal thigh, including the area just above the knee... which is a problem area for a number of women. Flabby thighs be gone!!!


Target: 3 sets of 15 repetitions.

Rest between sets: 30-60 seconds



Exercise 4: The leg-press - Feet positioned high on platform.

Beginning:



End:


Everybody's seen the standard leg-press. This variation however, specifically targets the butt and hamstrings ( - the rear of the thigh - ). How does it do that? Well, it's like the exercise which precedes it... but in reverse: By placing the feet high on the platform, the center of gravity is shifted rearwards... thus the exercise becomes posterior-specific.

Target: 3 sets of 20 repetitions.

Rest between sets: 30-60 seconds

Tips and tricks: Due to the position of your feet, you'll need to push through your heels. To ensure that your heels remained grounded, a trick I use with clients is to have them curl their toes towards their instep. This ensures that the heel remains in contact with the platform through out.



Exercise 5: The Bulgarian Split-Squat

Beginning:


End:


Wicked... I know!

Because of that, I'm not going to tweak this movement at all. It's brutal enough as is!


Target: 2 sets of 10 repetitions (each leg) per set.

Rest between sets: 15 seconds (i.e. enough time to switch legs)



Exercise 6: Good-Mornings

Beginning:


End:


Target: 2 sets of 15 repetitions

Rest between sets: 30-60 seconds.

Execution: Begin this lift by resting a barbell across your shoulders. Pinch the shoulder blades together slightly to assist in keeping the bar in place. My preferred stance for this lift is about shoulder-width stance. Exhale... and slowly bend forward at the hips ( - all the while inhaling -) until your torso is just about parallel to the floor. At this point, your lungs should be full of air... thus supporting core stability. Slowly return to the fully upright position, all the while clenching your butt muscles.



Exercise 7: Dumbbell Stiff-leg Deadlifts

Beginning:


Midpoint:


End:


Target: 2 sets of 15 repetitions

Rest between sets: 30-60 seconds.

Execution: Again, my preferred stance for this lift is approximately shoulder-width. Grab two dumbbells using a neutral grip (i.e. palms facing body). With a very slight end in the knees, slowly bend forward at the hips... lowering the dumbbells until you feel an intense stretch in your hamstrings and/or butt ( - whichever comes first -). Slowly return to the fully upright position, all the while clenching your butt muscles.



Exercise 8: Unilateral hip extension static hold

Peak Contraction:


Most of you are accustomed to seeing women in the gym executing this exercise for endless repetitions... never really achieving much of anything. I'm not going to let you waste your time here... so we're going to do something atypical. We're going to do just 2 repetitions of this exercise on each leg. That's right... just two! There's a catch though. I want you to hold the peak contraction until your legs shake uncontrollably. Deal? Let's get cracking then!

Target: 2 sets of 2 repetitions (on each leg)

Rest between sets: 30-60 seconds.

Tips and Tricks: Each repetition should be held for 20-30 seconds. Try to breathe normally through-out. Do NOT get tempted to hold your breath.



Exercise 9: Kneeling Lateral Hip Abduction

Beginning:



End:



Target: 2 sets of 20 repetitions (each leg) per set.

Rest between sets: 15 seconds (i.e. enough time to switch legs)



Exercise 10: Standing Hip Abduction


Beginning:



End:



Target: 2 sets of 20 repetitions (each leg) per set.

Rest between sets: 15 seconds (i.e. enough time to switch legs)


And that's a wrap!

Remember... three times per week ( - every other day -) for 8 weeks.

You can do it!

Regards,

-Corey "Narkissos" Springer
Owner of:
"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel

Abs in 8 weeks? AB-solutely!! - Part 2

Abs in 8 weeks? AB-solutely!! - Part 2
by Corey Springer

NarkSide: November 8th 2009

And we're back for another core-melting installment!

Part 1 was a piece of cake wasn't it?

*Loud silence ensues*

Breathe!



C'mon... Breathe! I was just kidding. I know just how brutal it was.

Hm... Well... I... really don't mean to scare you guys but, that...that was just the warm-up.

From this point on, we step into a world where mere mortals never venture.

Are you guys game?!

(BTW: The correct answer is AB-SOLUTELY!)

Now we get down to the REAL meat of the matter. Let me introduce to you Abdominal Anarchy (c2) - "The Finisher".

c2: all advanced moves... all ridiculously hard.

Let me suggest this to you now: if you're not physically up to this challenge, do another two circuits of the c1 work-out... and skip this (harder) circuit altogether!

/end disclaimer.
_________________________________________________
c2 - Exercise 1: The side plank

Start:



Finish:


Yep... we're bringing out the big guns from the very beginning! We'll be doing one repetition of this exercise on each side... holding the peak contraction for 30 seconds (on each side).
_________________________________________________


NB: Our advanced readers out there can do the elite version of this static hold instead of the above version:


_________________________________________________

c2 - Exercise 2: The plank

Start:


Finish:


The plank looks easy... but it really isn't. Heck, you'll find that out on your own soon enough. Our goal here is a 30-second hold at the 'Finish' position. Make it happen!


c2 - Exercise 3: The plank - push-up position

Start:


Finish:



Looks like a push-up right? Don't be fooled!

This exercise is like the push-up's abusive step-father!

It's BRUTAL! It's SO brutal that I'll take two 10-second holds here... each with a different arm extended. (i.e. you'll do one 10-second hold with the left arm extended... and then you'll repeat with your right arm extended).

By now your core should feel like it is no longer your own. We're not done yet though... We JUST GETTING STARTED!


c2 - Exercise 4: The spider-crawl.

In this exercise we basically move from a totally upright position, to a modified plank position... all the while bending our legs only minimally. Basically, you're 'walking' on your hands until you've reached full extension. Sounds hard?

'Hard' is an understatement!

Start:


Mid-Point:


End:



Upon reaching full extension, I want you to hold that position for 10 seconds. Don't worry, it's soon over.

...well, at least that's the story I'm sticking with!


c2 - Exercise 5: A full hand-stand, from the 'frog' hand-stand position!

Start:



Mid-point:


End:


"Nark... are you serious?"

Yes.

Hell Yes.

At this point, it doesn't matter how long you can hold this end-position. Whether you get there or not, we WILL move on to the next exercise in this circuit. However, it's important that you try. I mean, hell... you've come this far, why give anything other than 100% now?


c2 - Exercise 6: Pseudo-Spiderman



30 seconds of crawling around like a crazed costume avenger. You'll look absolutely ridiculous... Just about as ridiculous as the the burning this movement will generate in your core. Do NOT take this exercise lightly!


c2 - Exercise 7: The "crab-back" and modified "crab-back".

"What the hell Nark?"

You asked for it... and now we're delivering gatdammit!

The crab-back is a childhood favourite of mine which I rediscovered while working out with some gymnasts a decade or so back. I can't tell you just how important stretching the core is for people who spend most of the day sitting... particularly where injury prevention is concerned.

Nothing stretches the core quite like this exercise. Trust me!

Position 1:



Position 2:



Position 3:


We'll be using this 3-part move to stretch the abs, obliques, and hips. Each position will be held for 10-20 seconds, for a total of a 30-60-second crab-back.


c2 - Exercise 8: The modified "Flag".

Now you'll see why we call this circuit the "Finisher". Our last exercise is absolutely insane. If you can't get it done, I really won't hold it against you.

The standard 'flag' ends when the trainee's body is parallel to the ground (and perpendicular to the pole). However, we've added a twist to the movement. In our version, the 'end' is that point where the torso is parallel to the ground...and the lower-body is parallel to the pole.

SICK... I KNOW!

Start:



Mid-point:


End:


I'll take whatever you can give me here... be it a 1-second hold at peak contraction, or a 10-second hold.

Having completed the circuit, take a 3-minute rest and then repeat it once more... if you can.

Kudos to you if you've made it this far.

Regards,

-Corey "Narkissos" Springer
Owner of:
"The NarkSide" Fitness Forums
Apollo Fitness Barbados
NarkSide Apparel