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• Posted 04/20/2010
• Tags:
  strength training, weight loss, fat loss, nutrition, diet, and conditioning
• 8 comments

“What is your favorite . . . “ is a phrase I get asked quite often. Whether it’s regarding exercises, workouts, books, or anything in between, it’s a popular question. As a result, I am going to answer a few of them today. Instead of telling you my “favorite”, I’m going to share my Top Three choices for each category.

Foods:

- Shakes – this is by far one of my favorite foods because you can pack so much good-for-you nutrition in one meal. In fact, in one shake I get more fruits and vegetables than most people get in a single day, AND it tastes great. It doesn’t get better than that.

I like to use combinations of various berries (strawberries, blueberries, blackberries, raspberries), a banana or two, sometimes coconut milk, and sometimes pineapple or mango. Along with that I will include almonds and/or peanut butter, pea protein (sometimes), and then finish it off with some spinach or kale. Yummy healthy goodness.

You can also use any variety of fruit whether it’s fresh or frozen. I’m starting to experiment more so I have a variety of flavors and nutrients.

- Omelets – this is another favorite food because, once again, you can get a lot of great stuff in one meal and make it taste amazing.

Other than using Omega 3 eggs, I also throw in a lot of veggies (usually peppers, onions, mushrooms, tomatoes), fresh herbs, and then top it all off with some hot salsa. Fresh herbs really help to add an extra layer of flavor, and sometimes I’ll include a little cheese as well.

Serve it with a side of fruit and once again you have several servings of fruits and vegetables in a single meal.

- Pasta Dishes – I tolerate carbs very well, and so lately I have been making pasta dishes. Plus, I’ve been training later in the day so this meal comes about an hour after I finish working out.

I’ll start with a base of whole wheat or brown rice pasta and then add different vegetables. My favorite combination is roasted mushrooms, squash, zucchini, red and green peppers, and onions. Last night I also tried spinach and tomatoes. Both combinations were absolutely amazing. For a little extra flavor I also include some cheese; usually Parmesan, Asiago, or something similar. I never buy pre-shredded cheese because it has a lot of additives and preservatives.

Exercises:

This one was hard to narrow down to just three choices because there are so many excellent exercises you can (and should) use. However, I do believe these three should be staples in everyone’s training program.

Keep in mind that each exercise is scalable to each individual.

- Deadlifts – This is by far my favorite exercise. There is just something fun about pulling a heavy bar off the ground! The deadlift is an excellent exercise because it trains several muscle groups making it a true total body lift, and it’s also, dare I say – functional. You have to lift something off the ground practically every single day, so training that movement just makes sense.

There are multiple variations you can use, and as I said it is scalable to your needs and abilities. For example, many people can’t perform a traditional deadlift when they first start training. Two great alternatives are trap bar deadlifts and rack pulls. I’ve also had great success teaching sumo deadlifts to women who are deadlifting for the first time.

- Pushups – This is one of the most underrated exercises. Too many people think they are too advanced for pushups. Let me put it this way: no one is too advanced for pushups . . . period. Pushups provide benefits that dumbbell and barbell exercises cannot. For example, when you perform a barbell bench press, your scapulae should be retracted and pulled down throughout the set. As a result, you are not training the serratus muscles. The serratus is quite often neglected in most people’s training programs.

Pushups allow you to train and strengthen the serratus which is vital to shoulder health. To really hit the serratus with pushups, give an extra push at the top of the movement so your shoulder blades protract as much as possible. And once again, this exercise is quite functional because not only does it train your chest, shoulders, and triceps like a traditional barbell bench press, but you also work your core.

If you think pushups are too easy then throw on a weight vest or have a friend hold a weight plate on your back. Prepare to be humbled.

- Chinups – Far too many trainees use the lat pulldown machine for their entire training career, even if they are capable of performing chinups. Chinups and the multiple variations you can perform are by far one of the best back exercises you can do.

If you can’t perform chinups with your bodyweight, then I highly suggest you train with bands. This is a perfect way to progress from assisted chinups to performing them entirely on your own. If you can’t do bodyweight chinups, make it a priority in your training program.

Fat Burning Workouts:

This is by far one of the most frequently asked questions I receive.

- Burpees – Oh burpees. They’re tough, but damn they’re effective. These are my favorite because you can do them absolutely anywhere, anytime.

My two favorite methods for using burpees are:

1) Perform them interval style – four to six sets of 10-20 reps, rest 60 to 90 seconds between sets.

2) Perform as many as possible in a set period of time – 10-15 minutes.

Both methods are very effective, and you can either perform traditional or advanced burpees.

- Hill Sprints – I recommend hill sprints over flat ground sprints simply because they are safer. It doesn’t matter how long the hill is; the longer the hill, the fewer sprints you’ll perform, and the shorter the hill the more sprints you’ll perform. These too are very tough, but incredibly effective.

- Kettlebell Swings/Snatches – Another great option because you can do them anywhere. If you have no to limited experience with kettlebells, then I highly suggest you start training with swings.

You can perform swings one arm at a time or with both arms, and perform them interval style as shown above for the burpees.

A great way to use all three methods is to incorporate each method during your training week. For example, perform the burpees on Monday, hill sprints on Wednesday, and kettlebell swings on Friday.

Favorite Training Programs:

Now this one was very hard as well, but people always want to know what program they should use to get the results they want.

- Fat Loss Detour – Obviously I’m partial to this program since I created it. But, if you’re goal is fat loss, then I highly recommend it. It’s completely unlike any other weight loss program out there, and it works. Period.

- Muscle Gaining Secrets – This is a program created by Jason Ferruggia. For people who want to gain muscle as fast as possible, I always recommend this program. Why? Because Jason has tested it out on thousands of individuals so he knows what works and what doesn’t. If you want to gain muscle fast, do exactly what Jason says and you’ll be very well rewarded.

- Eat Stop Eat – Okay, this isn’t a training program by any means, but most people want to lose weight since summer is right around the corner. Nutrition is the most important factor in your quest to slim down, and this is by far the simplest and most stress-free method I have seen.

Blogs and Websites:

This one was very difficult to narrow down to just three choices. I did my best but could have definitely included many more.

- Tony Gentilcore – I love Tony’s blog because not only is it educational, but it’s very entertaining. Tony also shares unique exercises he uses with himself and his clients. It’s always great to add new tools to your training toolbox.

- Jason Ferruggia – I love Jason’s website because he has no problem being blunt and politically incorrect. (You’ve been warned.)

If you want some great information on gaining muscle and getting stronger, then Jason has the information for you.

- EliteFTS – Anything you could need when it comes to training, you can get at EliteFTS. These guys are absolutely amazing and I buy all my training stuff from them. They also release daily articles – some are educational and some are just down right entertaining.

Gym Accessories:

These are the three items I would never go to the gym without.

- Chalk – If you’re pulling a heavy deadlift, then chalk will be your best friend. You don’t want to miss a lift because your hands slipped, so get some chalk.

- Water Bottle – Hydration. Very, very important. I have a stainless steel bottle and take it with me every time.

- Training Journal – I know this one isn’t exciting, but this is definitely the one thing I always have with me. I’ve said dozens of times before, you have to break personal records every week if you want progress. How else will you know if you don’t record your workouts?

Okay, those are my Top Three.

What are your Top Three? Tell me below.