Inspiration: Abercrombie & Fitch

Happy July!

It's amazing how the "Abercrombie" aesthetic has swept the male fitness field. We covered this topic in the third issue of HERO Magazine. At that time, Abercrombie & Fitch was receiving criticism for its groundbreaking advertising and marketing. Male or female, and no matter your sexual orientation, there is something about Herb Ritts' imagery that transcends (if not pushes) boundaries.

Why You Should Keep a Workout Journal

During May and June, I've been trying an experiment of keeping a workout and nutrition journal. It's surprised me how much this has kept me on track.

I'm new to this, so I took some pointers from one of my bodybuilding mentors, Bob Paris, about how to go about it. Bob recommends that in each journal, you start by standing naked in front of a mirror and looking at each part of your body, then assessing as objectively as you can all your physical strengths and weaknesses.

On the first page of my journal, I listed all my physical "strengths:"

SAM'S STRENGTHS:

Trapezius
Quads
Hamstrings
Shoulders
Chest (could be better)
Glutes

SAM'S WEAKNESSES:

Abs
Calves
Back
Forearms
Flexibility
Posture


Then, on the following pages, I list my goals for 1 year, 6 months, 3 months, and 1 month.

Next comes the actual log. There are two parts. On the left side of the notebook, I list my meals for each day. On the right side of the notebook, I list my workout for the day. Every exercise and each weight for each set is recorded. I also list my weight and any notes about the workout that might seem relevant, like my energy levels, how I'm feeling, etc.

The best part of this journal is how cool I feel when I'm in the gym. I feel like I actually have a plan — and a log — of my progress. Unlike most guys and girls who are just drifting aimlessly from exercise to exercise without any real device to track how they're doing. I can actually look back and see how I've pushed myself, how much weight I've increased, and how my diet and sleep patterns can impact both my weight, my energy, and my workouts.

When I ask clients to keep a workout journal for the first time, sometimes they complain that it takes up too much time. This is a lame excuse. It takes only a few more minutes to foster the discipline needed to keep a journal and the benefits it offers are undeniable.

I highly recommend you keep a workout journal. Start today!

The Rules of Fast Fat Loss

Hey Sam! I've got a pool party coming up this weekend, and I'm trying to shed some fat as quickly as possible before the big event. Can you tell me exactly what I should be doing to "lean out?" —Todd, Los Angeles

When you're trying to shed fat quickly, there are three rules you need to follow:

EAT SMALL MEALS FREQUENTLY

You'll boost your metabolism by eating little, evenly-spaced meals during the day. Try to get roughly the same number of calories at each meal. You need to eat a minimum of four meals, but if you can get five or six, that's even better. The worst thing you can possibly do is to eat one, large meal per day. If you're one of those folks who starves themselves all day and eats a huge dinner, you're virtually guaranteeing that you'll store all those calories as fat. You'll never shed fat this way. By eating small meals, evenly spaced, you won't feel extremely hungry and you'll be less likely to over-eat.

CUT THE CARBS

There's a lot of controversy in dietary circles about fat consumption, but I am a believer that if you cut excess carbs, you will shed excess fat. While cutting carbs, you need to raise your intake of lean, clean, quality protein sources. To drop body fat, start off by cutting your carbs in half. This will be challenging, but it works. While you do this, add more protein (25-50% more) to your diet.

Eat less, or no pasta, cereal, rice, and all sugar. Try to eat more egg whites, non-fat dairy, skinless turkey and chicken breasts, lean roast beef, and whey protein.

STAY MOTIVATED

I've seen many clients start a diet or meal plan, only to give up when the going gets tough. As my college piano teacher used to say to me: "Sam, if it were easy, everyone would do it." Getting leaner and achieving the body of your dreams is not going to be easy, and it's not instant. To make it come true, it is essential that you stay motivated.

I keep a workout journal, and in the first few pages of every journal are a list of my physical strengths and weaknesses. On page 3-4 of the journal are a list of my goals: one year, 6 months, 3 months, and one month. I read this journal often. I write down inspiring quotes that I see, and pictures of others who I admire. This has been essential to my own success.

What's The "Right" Bodyfat Percentage?

Hey Sam! I'm a 32-year-old female, trying to lean out for an upcoming wedding, but I don't know what the best bodyfat percentage is for me. What's a healthy bodyfat percentage for a girl? I really want to be "ripped" for this event. —Daphne, Hollywood

I'll answer your question for both women and men since both are probably interested in the response.

For a female, the "healthy" bodyfat range is anywhere from 19% to 28%.

For a man, the "healthy" bodyfat range is 14% to 18%.

You mention in your question that you want to be "ripped." It's important to keep in mind that "healthy" and "being ripped" are two seperate things.

For a woman to be "ripped" you need to be 18% bodyfat or less. By "ripped" I mean that you will be able to see your abdominal development while your abs are at rest.

For a man to be "ripped" you need to be at 10% bodyfat or less to see your abdominal development at rest, without flexing.

Swimming For Summer

IF YOU'RE LOOKING for a way to cool off this summer and get a great workout, you should consider swimming. It's one of the best forms of exercise, for many different reasons. Consider these reasons to start a swimming regimen:

SWIMMING IS A LIFETIME SPORT that benefits the body and the whole person. (A lifetime sport is a healthy activity that can be continued for a lifetime).

SWIMMING IS GREAT CARDIOVASCULAR EXERCISE. If you push yourself hard enough, swimming can be comparable to -- if not more intense than -- running.

SWIMMING IS A GREAT STRENGTH WORKOUT because you use both your upper and lower body to propel yourself through the water. For this reason, you engage more muscles and can actually burn more calories than with running (during which the upper body doesn't work that much).

SWIMMING HELPS YOU RELIEVE STRESS. Similar to meditation, it allows you to clear your head. You get not only physical benefits, but psychological ones as well.

SWIMMING HAS LESS IMPACT ON JOINTS and bones than other forms of cardio. It's a great way to cross train your muscles while taking some of the impact stress off the body.

SWIMMING CAN BE REHABILITATIVE. If you’re been injured and can’t put weight on a knee or ankle, swimming can help you. Kicking workouts, water aerobics, pool running, or lap swimming can all give you a great workout without the weight of your body pounding on you with each move.

If you're starting to swim for the first time, there are some things you should consider:

The day after your first serious session in the pool, your upper body will likely be very sore because you’ll be using muscles in ways you don't normally use them, especially your shoulders and back muscles.

It's a good idea to swim on days you aren't strength training, as swimming is quite taxing on the muscles and you may find yourself unable to put in a good session at the gym.

If you’re just looking for general fitness and are using swimming for another cardio option, go for a 30- to 45-minute swim at a comfortable pace 3-4 times a week. To improve upon your fitness, try swimming “intervals” in the pool — a fast lap, interspersed with a slow lap.