How to become a pushup pro in 6 short weeks!

 Step#1- Find your current Push-up Total

 Assuming a regular floor push-up position, perform as many reps as possible (AMRAP) with perfect form and technique in 60 seconds. Be sure to place a tennis ball or yoga brick on the floor- your chest must make contact with this object to count as a full rep. Record your rep total and then take 60 seconds of rest (no longer). Repeat by performing one more set of AMRAP in 60 seconds and then record your second set total. Add both your set one and set two totals and then divide by two. This is your current push-up total.

 Step#2- Follow the custom push-up mastery program based on your current push-up total:

 The following program will systematically take you from level I to level IV six weeks at a time (not including a week of rest between levels). It is important to note that you must be following the appropriate fat loss training (total body strength circuits and cardio interval training) and nutrition plan to lose unwanted body fat that is weighing you down and literally halting your push-up totals in its tracks. In addition, be sure to change up the selected push-up variation at each and every strength workout to best prevent training plateaus. Here’s an example of how to switch things up for one week of training:

 Day1- Close-Grip Push-up Variation (to emphasize the triceps and front shoulders to improve push-up lockout)

 Day2- Loaded/Band-Resisted Push-up Variation (to improve strength and thus make it easier to perform body weight push-ups)

 Day3- Stability Ball Push-up Variation- Hands Ball (to build trunk and scapular strength stability to prevent injury and maximize force output)

 Remember, the better you get at every push-up variation the better you will get at regular push-ups. Once you achieve a current push-up total of 30 reps or more, you will notice the focus now will be on getting stronger by mastering the 1-arm push-up. Improving maximum strength automatically improves your muscular endurance, though it doesn’t work the same the other way around.

 Please note that you should only follow this program if you have healthy shoulders. In addition, since you will be performing extra pushing movements, it is critical to add in some scapular retraction and depression work to prevent unwanted strength imbalances. Please note the addition of a certain amount of reps of Body Weight Prisoner or Y Squats following each set of push-ups for your “Extra Push-up Work” to achieve this end. The Body Weight Prisoner or Y Squat was selected because it simultaneously works your upper back and opens up your chest while working your lower body to boost metabolism. Plus, it’s an exercise you can do anywhere. Lastly, the “Extra Push-up Work” is best performed throughout the day to be fresh and allow for full recovery.

 Step#3- Re-Test Your Current Push-up Total

 At the end of each 6-week training block, take 5 full days of rest before re-testing your new push-up total exactly as previously outlined in step one. Record your new push-up total and then take the rest of the week off for recovery before moving on to the next level of push-up boot camp.

 Well, you now know everything you need to know to safely and effectively perform more push-ups than 99+% of the world. Remember, the leaner you are the better you will be at push-ups and the more push-ups you can do, the better you will look- time to master the push-up!

Stuffed Mushrooms:

•  24 large button mushrooms, cleaned and stems removed, reserving stems

• 2 tablespoons onion, finely chopped

• 1/4 cup celery, finely chopped

• 1/4 cup unsalted organic butter

• 2 cups bread crumbs (whole wheat)

• Juice from 1/2 lemon (about 1 tablespoon)

• 2 tablespoons dry sherry (or substitute apple juice)

• 2 teaspoons dried parsley

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/2 teaspoon dried basil

• 1/4 teaspoon dried oregano

• 1/4 teaspoon black pepper

• 3/4 cup freshly grated Parmesan cheese, divided

1. Preheat oven to 400 degrees.

2. Arrange mushrooms, cavity facing upwards, on a lightly greased baking sheet.  Set aside.  Finely chop the reserved mushroom stems. Heat a small frying pan over medium heat; melt butter and sauté the mushroom stems, onion, and celery until soft, about 3 minutes.

3. In a large mixing bowl, combine breadcrumbs, lemon juice, sherry, parsley, garlic powder, salt, basil, oregano, pepper, and 1/2 cup Parmesan. Mix well. Add sautéed vegetables and mix well to combine.

 4. Using a small spoon, stuff the prepared mushrooms. Bake in the preheated oven for about 12 minutes, or until stuffing starts to brown.  Remove mushrooms from the oven and sprinkle with remaining Parmesan cheese.  Turn the oven to broil and return the mushrooms to the oven, until the cheese has browned nicely.

 Serve warm from the oven. Makes 24.

Herbed Tomato Cheese Spread:

• 1-cup low-fat cream cheese

• 2 cloves garlic, minced

• 1 tablespoon freshly snipped or frozen chives

• 1 tablespoon snipped dill or seasoning

• 4 tomatoes, peeled, seeded and diced

 Directions: In a medium bowl, combine cheese, garlic, chives, and dill. Add tomatoes and mix well. Good as a spread for Triscuits or whole grain crackers.

Lemon-Garlic Marinated Shrimp:

• 3 tablespoons minced garlic

• 2 tablespoons extra-virgin olive oil

• ¼ cup lemon juice

• ¼ cup minced fresh parsley

• ½ teaspoon kosher salt

• ½ teaspoon pepper

• 1 ¼ pounds cooked shrimp

 Directions: Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt, and pepper. Toss with shrimp in a large bowl. Chill until ready to serve.

 Serves 12. Can be made ahead of time and refrigerated for up to 2 hours.

Have fun, be responsible, and go Giants!

Chad smith is a Hagerstown personal trainer, speaker, and Author of “Best Of Fitness Answer Man: Volume One”, a published collection of 43 of his best Herald Mail newspaper column.

We don't endorse this exercise...

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults (myself included) do like to indulge in from time to time – some more often than others, lol.

So what’s the real deal about alcohol and your progress? Is this something that you can make room for in your diet or is it something that you need to give the boot?

Alcohol And Calories

The very first thing that you need to take note of is how many calories are found in alcohol. Alcohol itself contains seven calories per gram, whereas both proteins and carbs contain just four. Fat comes in at the highest calorie value per gram at nine, which places alcohol right in the middle.

But what’s often worse is what the alcohol is mixed with. If you’re drinking your alcohol with high calorie or fat mixers such as cream, sodas, or sugary mixers you could easily end up with a drink that packs in well over 300 calories per serving.

If you take in three or four of these over the course of the night, it’s really going to add up.

Alcohol And Fat Metabolism

The second important thing that you need to note is the impact that alcohol consumption will have on your fat metabolism. The minute that you put alcohol into your body, all fat burning is going to come to a halt.

Your body views alcohol as a toxin and as such, as soon as it comes in, it’s going to do everything it can to rid itself of this alcohol. No further fat will be burned off until it’s out of your system.

Only then will you start burning up body fat again. So if you consume quite a bit of alcohol one night, you can expect to see your rate of fat loss drop off for a more significant period of time.

Alcohol And Your Recovery

Finally, the last important thing to note about alcohol consumption is the impact it will have on your recovery rates.

In addition to putting the breaks on all fat burning taking place in the body, the second thing that alcohol is going to put the breaks on is protein synthesis.

This means that no further lean muscle tissue will be built up as long as that alcohol is in the body.

Again, you can imagine what this is going to do to your workout goals.

So as you can see, if you want to be truly successful with your fat loss and workout program, it’s best if you can forgo alcohol for the time being. One drink every now and then may not hurt all that much, but if you’re taking in any more than this, it will definitely hinder the progress that you see.

Stay strong and live well,

-chad

PS – Until Christmas for every 3 month purchase of personal training or coaching, I am giving an extra month on the house, and three $100 gift certificates for friends and family . Call for more details! 240.217.2891

Chad Smith is a Hagerstown personal trainer, fitness columnist, radio show host, and speaker whose “Metabolic Mayhem” fitness training program was called “One of The Best in The Country” by Emmy Award winning fitness celebrity Rocco Castellano. Find him on Facebook at http://www.facebook.com/hometeamfitness, or listen to him weekdays at 12pm est on his FTNS radio show “Jump Start With Chad and Kat” on http://www.ftns.co

One of the most common excuses for not exercising is a lack of time. Oh come on! Usually “I don’t have time” really means “I am not willing to rearrange my life to get healthier”. Time is a precious commodity and with the fast-paced, urgent world we live in, most people push their needs — including exercise — to the bottom of their to do lists. But you have to, HAVE TO, create time for exercise. It CAN be done. Here are 10 ways to make it happen TODAY…

10 Tips to Make Time for Exercise:

1. Make an appointment – Schedule activity in your planner 1 month in advance and keep that commitment the same way you would any other meeting. When you go to schedule other activities, do so around your workout session. If it’s necessary to cancel a workout session, reschedule it immediately for another time during the day or for the very next day.

2. Plan Ahead - Cook on Sunday night for the week. This way, you can head to the gym after work and still come home to a healthy cooked meal. This will help you stay on track for your meal plan as well as your exercise schedule. For best results, both your meals and activities need to be planned for and should not be left to chance.

3. Workout at Lunch – A workout break will refresh you for the second half of the day and is known to boost brain power. You will be more productive after recharging your body with exercise than working through your lunch and eating at your desk. Live with no regrets!

4. Get Support – Let your significant other know your exercise schedule ahead of time, so there are no conflicts or guilt when it comes time for working out. Inform your employer of your goals and ask for some flexibility in your schedule. For example, come in later and work later, so that you can get in your morning run.

5. Stick to Your Schedule - Set you watch or palm pilot to go off when it’s time to exercise. Then stop what you are doing and take 30+ minutes to exercise. You will be more productive finishing up tasks after you worked out versus trying to work through a situation knowing you did not keep your commitment to yourself.

6. Make an Investment – Consider signing on with a personal trainer, joining a gym or purchasing home gym equipment. Making an investment is likely to help you make a time commitment. Knowing that you have a trainer waiting for you will increase your chances of showing up. Signing up for an online personal trainer and comprehensive fitness program can do the same.

7. Always be Dressed to Move – You never know when the opportunity will arise to go for a walk or hit the gym. Keep your sneakers in your car at all times, lay out your workout clothes or pack your gym bag the night before. Eliminate excuses and always be prepared for opportunities to exercise.

8. Engage in Intermittent Sessions – Take several 10-15 minute walking breaks throughout the day. By days end, you could have completed 60 minutes of cardiovascular activity, and the health benefits are the same as continuous exercise.

9. Eliminate Time Wasters - Take a look at your 24-hour schedule and see where you can eliminate some time wasters. Can you multi-task, be more efficient or watch less TV? You only need to dedicate 2 percent of your week to exercise. You are worth it!

10. Set Yourself up for Success – Get up 30 minutes earlier — then you don’t have to make excuses for the rest of the day. Morning exercisers have the highest compliance rates, as do those who exercise with a partner.

No more excuses! Get to the gym, and move that ball forward. Did I miss anything? Tell me how YOU make time for exercise!

We're taking forks over knives...

This is probably my favorite line from the documentary “Forks Over Knives” which focuses on the life work of the above mentioned Dr. Caldwell Esselstyn, and Dr. T. Colin Campbell. These two doctors have dedicated their lives to cracking the code of modern disease by asking the question “can food REALLY be thine medicine?”. I believe the answer is a resounding YES. While I’m not sure I’m ready for a meat free diet, a mostly plant based diet is inarguably the best way to make yourself a health juggernaut, with an iron-clad, disease resistant immune system.

Checkout the trailer:

The information presented in this documentary is compelling and even alarming. More and more, experts and researchers are presenting overwhelming evidence that flies in the face of the nutritional status quo in western culture. The erroneous school of thought that eating refined grains and meat all day has to give way to modern science if we are going to stop the cycle of sickness and disease that has gripped our population.

Here are some quick bites from the film:

1. In the past 3 decades, over 40% of the United States has become obese, and about half of us are on some sort of prescription medication

2. Americans spend roughly $2.2 trillion on healthcare. That’s nearlt 5x the national defense budget!

3. Cancer and heart disease kills over one million Americans per year

4. Only about 1-2% of cancers are related to genes

5. Refined, unnaturally calorie dense foods cause rapid weight gain because they cause you to eat more just to feel satisfied

6. Sugary, fatty foods stimulate the brain’s pleasure centers much like cocaine does

7. In long term studies, people who switched to a vegan, plant based diet saw general health improvement within days, and disease reversal within weeks

I’m hoping to have a few of the figures from the film on our FTNS radio show “Jump Start With Chad and Kat”, which airs Monday – Friday at 12pm est on http://www.ftns.co. Stay tuned for updates!

Have you seen the film? What are your thoughts? Leave your comments below!