Posted by Chad Anderson CSCS on January 11, 2008 under Reader Q & A's | 
Reader’s Question: I easily gain weight, right now I am 5 6″, 134 lbs,in a good shape, but my legs are a kind of fat and I dont like it. I have to watch what I eat all the time and it makes me angry. It seems I am on diet through my whole life, and I am so tired of that. I don’t eat that much carb, almost no fat, no sugar, mostly fruits and veggies and some protein. Since I don’t eat enough, I easily get sick, I always feel cold and my immune system is very low.(BTW I am 38 yr-old). I eat every 3 hrs(small portion) to keep my metabolism high, but it seems it is very low and I am so tired of my diet. I can’t eat whatever I feel like it, because I easily gain weight. I work out 3 times per week in the gym (45 min cardio, 20 min weight). Please help me out and let me know what I should do? I used to be 130, but now I can’t bring it down from 134 to 130. Read more of this article »
Posted by Chad Anderson CSCS on January 3, 2008 under Exercise Library |
1. Sit on bench with dumbbells resting on thighs.
2. Lie supine (facing up) on bench with head, shoulders/upper back, hips/buttocks touching the bench and both feet flat on the floor. Remain in this position throughout the exercise. Position the dumbbells at the side of the chest/armpit. If the dumbbells are too heavy to position after lying down, “kick” them to shoulder level before lying down. Press the dumbbells
straight up to the starting position.
3. The exercise can be performed with your palms facing away (pronated grip) and the dumbbells aligned or with the palms facing each other (neutral grip) and the dumbbells parallel.
4. Inhale and lower the dumbbells slowly until they reach chest level, keeping your wrists rigid and forearms perpendicular to the floor.
5. Press the dumbbells back up to the starting position, exhaling through the movement.
Posted by Chad Anderson CSCS on January 2, 2008 under General Fitness, Strength Training, Weight Loss |
Everyone is looking for the single best exercise program. The secret formula to perpetual results. If only they could find that elusive program. The best program to lose weight. The best program to build muscle. Ahh, they know it’s out there. However, there’s one thing they’re overlooking in their never ending search.
There is no BEST program! Read more of this article »
Posted by Chad Anderson CSCS on December 20, 2007 under Exercise Library |
1. Starting Position:
a. Dumbbells held at the sides
b. Feet slightly wider than hip width apart
c. Toes pointed slightly outward
d. Eyes focused straight ahead or slightly upward
2. Descent: Slowly flex as the knees and hips, allowing the hips to travel back. (As if sitting down in a chair) Back should remain flat or slightly arched, with the chest up and out. Focus on keeping as upright as possible without allowing your knees to travel in front of the toes. Weight should be distributed between the heel and arch of the feet. Do not allow the weight to shift to the balls of the feet. Inhale while lowering.
3. Continue the downward movement until the thighs are parallel to the floor, or if not able to reach parallel, the lowest achievable depth.
4. Extend the hips and knees, again maintaining a flat back posture, or slightly arched, with the eyes focused straight ahead or slightly upward, and the weight balanced between the heels and arches of the feet. Do not allow the knees to shift inward or outward. Exhale during the upward movement.
5. Continue extension of knees and hips until the starting position has been reached.
Posted by Chad Anderson CSCS on December 13, 2007 under General Fitness, Strength Training |
One of the fundamental principles of exercise prescription, specifically resistance training, is the principle of exercise order. Which exercises do I do first? Which do I do last? Does exercise order really matter? From personal observations in the weight room, it would seem to many it doesn’t matter. However, if you want an effective exercise program you must consider the order of the exercises. Read more of this article »
