A sexy pair of legs moseys its way down a soft, vacuumed carpet, around a bend, and through a long, narrow aisle.

Suddenly, these shapely stems, which are encased in bright spandex, dissolve into a jungle of many others, instantly blending into the vibrant surroundings like chameleons. The long row of gams seems endless. They’re shaking, they’re baking, they’re working like jackhammers - together in harmony – as if they were all drilling for oil.

The machines drown out the booming disco racket from the overhead speakers. All you hear, aside from the constant hum of machinery, is metal on metal, minus the smear of grease.

Squeak. Squeak. Squeak.

The stunning blonde attached to these legs peers down at a dark screen. At first, it looks like she’s about to indulge in a game of Pac-Man or Donkey Kong, but in actuality, her ensuing fun is of a much different variety. This woman is about to work out.

After punching in a few keys as if it were tax time, her hips slowly begin to grind, and just like that, the fun has begun.

Needless to say, the year is 2008 and what once was accomplished with such basic simplicity has now entered the world of hi-tech devices and advanced microchips.

To a new patron, who just wandered through the door, it all seems a bit pretentious as he peers over the motoring array of Stairmasters, steppers, treadmills, and stationary bikes.

The observer smirks and chuckles, knowing well that, not so long ago, for the goal at hand, two legs and an old pair of Nikes were all that was required.

However, the art of running seems a forgotten trade, not just for the random observer, but for the fitness public in general. For the mainstream crowd looking to foil the flab (and perhaps partake in the social aspects), a nice, honest jog through the park loses out to a sweat-session on the stairs any corporate day of the week.

Yet, one fact remains, the same fact that has survived both the tests of time and the endless evolution of technology. Nothing will whip you into shape faster and more effectively than a good, primitive run.

Aside from the fresh air that expands your lung capacity, something you can’t get at an indoor gym, running continues to stand as the leader in conditioning, fat burning, and keeping your heart rate up. Just compare the three miles down Main Street with the same distance on the rubbery conveyor belt of a treadmill. The difference in the way you feel is astounding.

But one such concept factoring in the demise of running is the belief that it is a muscle man’s worst enemy. Reports that running will chisel away on that hard-earned beef have been relentless. Thus, the running fad has come to heel a bit, almost seemingly limited to the hard-core crowd.

The experts say that the ideal method, however, to avoiding such a tragedy is to jog lightly for the first twenty minutes and then upgrade to a more vigorous pace thereafter. After the twenty-minute segment, the body generally kicks into the fat-burning business as opposed to the muscle-consuming business. Remaining at a steady, moderate pace (say 70 percent), and ditching any hopes of becoming the next Jesse Owens would seem the most logical approach, especially for new runners.

Besides, doesn’t a nice stroll along a quiet country road amid the birds and the tress sound somewhat appealing? Doesn’t it beat gaping at the sweat-drenched back of the guy on the Stairmaster in front of you?

If this is you, then perhaps it’s finally time to leave those noisy treadmills and squeaky stationary bikes behind … far enough behind to choke on your dust.

"It ain't over til it's over."

Wait a minute, that was Yogi. Not yoga.

Nonetheless, that six-word sentiment applies to those hour-long sessions at your local health club, the classes where it would appear the involved members are twisting their bodies into some excruciating positions - or perhaps we should say 'pretzels'.

But the next time you scuffle past the aerobics room and peek an eye through the window, asking yourself, "What in the world are they doing in there," perhaps it's time to learn a thing or two about the fastest-growing phase in American fitness.

Yoga classes are becoming as common in American health clubs as sweat and testosterone, a timeless exercise regimen that is in the midst of a serious revamping phase.

While the common conception of yoga is that it is a meditation-type exercise, designed specifically for women, this couldn't be further from the truth. Yoga is a growing, widespread fad, an exercise aimed at increasing flexibility, toning and shaping the muscles, improving posture, and giving an overall better sense of self being for both men and women alike. In fact, take a peek into the aerobics room next time a yoga class is commencing. The proof is with all the men who are turning out for these intriguing sessions.

Check out these yoga forms and see which ones are offered at your health club:

HATHA YOGA: This is the one that's offered at most places, the standard style that blends stretching and toning of the muscles with extensive breathing exercises. In other words, this is a perfect blend of various yoga concepts, focusing on both the mind and the body and helping you get the two in synch with one another.

IYENGAR YOGA: This is the style of yoga that focuses on the body's alignment, helping you to achieve proper posture good overall balance in your body. This is a great yoga form for runners and serious athletes, a form that is more geared for the physical elements.

ASHTANGA YOGA: This is also commonly referred to as "power yoga," a growing style of yoga that is considered far more rigorous than the other forms. In ashtanga yoga, you a quickly delving from one posture to another, and it can be so physically demanding at times, many people consider it an effective form of cardio. This style of yoga is becoming extremely popular among Hollywood celebrities.

KUNDALINI: Whereas ashtanga and iyengar styles of yoga are more geared for the physical challenges, this is the more "relaxing" form of yoga. In kundalini classes, participants are focusing on meditation, breathing exercises, and stress reduction.

Aside from providing all the great benefits (flexibility, balance, muscle tone, stress relief, etc.), yoga can also spree another grand treasure, one that can be strongly enhanced with the right instructor: Yes, yoga can be a blast.

But remember, many yoga classes offered at your gym may charge you a fee of around $10 for an hour-long session.

Getting motivated to work out is sometimes the greatest obstacle in your path. It’s not so much lifting the barbell or lifting those heavy weights that’s the problem. The real challenge is lifting your spirits just to get to the gym.

So here are a few ways to get pumped for pumping up:

- Set goals. How can you score the physique you’re looking for when you don’t even know what you’re aiming at? It is important to set standards for yourself, otherwise you will drift aimlessly until the boredom and fatigue set in. Have something to shoot for. Set a date and a target and take the appropriate measures to achieve success.

- Make a Fitness Plan. Start by noting changes that you would like to make. Prioritize them, then go! Ex. Changes I would like to make: go to the gym 3 days per week, skip soda at work and drink water instead, take a multi-vitamin each morning with breakfast, eat 5 small meals per day, incorporate a health shake for my mid afternoon meal, have my last meal by 9 p.m. etc... Once you have brought forward specific changes you want to make, make a plan how to incorporate them into your life!

- Buy a new article of clothing. It could be anything – new jeans, a dress, a bathing suit-–a goal piece of clothing that you really like and would really like to fit into to (being realistic is important)!! Hang it in your closet where you can see it everyday--a subtle reminder of your goals!

-Play some music! Some studies show that listening to your favorite workout music can actually motivate you for a better workout! Grab your walkman and hit the gym! There’s nothing that can get your heart pumping and your feet grooving the way a funky tune will.

- Plan a trip. Vacation plans always seem to spark a new incentive in your workout regimen. Walking onto the Bahama beach in your dazzling new body is certainly worth the hours and hours of effort in the gym. Pick a goal date (say... 3 months away) and plan it! There's no better motivation than that!

- Try a new gym. Sometimes, the change of scenery is what you need to spurt a new attitude. Too many days of looking at the same walls, the same mirrors, the same machinery, and the same old people will leave you with the same old body and the same old empty feeling.

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Is it true that weight training helps you shed fat? I thought aerobics was the only serious fat-burning exercise.

Could you please list out some of the best sources of protein and some of the protein foods that I should avoid while trying to lose weight?

I have been weighing myself religiously, and now my friend tell me that this is not an effictive way to monitor fat loss. What do you think?

How can I lose the fat without sacrificing the lean muscle I've built in the gym?

What is the best weight loss pill?


Is it true that weight training helps you shed fat? I thought aerobics was the only serious fat-burning exercise. Back To Top

Yes, resistance training can lead to increased fat loss. In fact, it's crucial to understand that in addition to cardiovascular or aerobic exercise, resistance training is an important element in any effective fat loss program.

Muscle tissue is metabolically active in the body-in general terms, the higher your percentage of muscle mass, the higher your resting metabolism. Strength training will increase your lean muscle mass resulting in an accelerated metabolism; in other words, if you add more muscle, you'll burn more calories. And this, of course, can translate into an increase in fat burning as well.

So, in addition to the other health benefits associated with resistance training-increased strength and energy, healthy bone density, protection against injury, etc.- engaging in two or three brief and intense weight training sessions per week carries the major plus of allowing your body to burn more calories even while at rest!

Could you please list out some of the best sources of protein and some of the protein foods that I should avoid while trying to lose weight? Back To Top

Basically, anything that flies, crawls, or swims is going to be a good source of protein for you. In general, the calories you consume each day should consist of about a third of protein, unless you’re trying to gain some serious muscle in which case it could be more.

Some of the obvious protein sources are chicken, turkey, fish, and tuna. Eggs whites and lean beef will also do the job. Some people like veggie burgers. Others like the old spaghetti and sauce routine, good for about 33 grams of protein per cup (though a less complete source of protein than those above).

However, the amount of protein you consume every day should vary, depending on your lifestyle. For example, if you are somebody who exercises on the average of an hour per week, then you'll need to nourish your system with about .7 grams of protein for every pound of lean body mass.

So, if you have 140 pounds of lean body mass (this is after you subtract the body fat), you'll need to take in 98 grams of protein per day.

If you are a more hardcore trainer who works out on the average of five hours per week, you'll need to upgrade your protein intake to at least .9 grams per pound of lean body mass, which for the same person, would equate to 126 grams of protein per day.

Not all protein sources are ideal for your fitness goals, especially if you'rd aiming at a lean, healthy physique. Although chicken and fish is loaded with protein, it is also loaded with fat once you fry it. Try to grill or bake your chicken and fish and leave all the greasy fats for the rats.

I have been weighing myself religiously, and now my friend tell me that this is not an effictive way to monitor fat loss. What do you think? Back To Top

It happens every morning when you mosey out of bed, somewhere between the time you take off that robe and the instant you step into the shower. For others, it happens immediately after a workout, as soon as you peel off those sweaty clothes and stand aimlessly in your birthday suit.

Then, the big moment arrives. The excitement, the tension, it all forms a giant knot in your throat. This experience is a lot like playing the roulette wheel and you know you have plenty riding on this one. Hence, the numbers that come up can spree a variety of reactions.

You step onto the scale in your bathroom and peek through your fingers at the fate staring back at you.

To some, you jump up and down like you just hit the jackpot. Others shriek as if they'd just crapped out.

Well, the scale is indeed a useful tool to monitor your weight-loss developments. What other method is there to track specifically how much you've progressed in your endeavors to lose weight?

Yet, the scale can be like a lousy personal trainer. It can be giving you bad information. In other words, do not become too dependent on this devilish, little device sitting on your bathroom floor. Here are two reasons why:

Scales are not perfect. At any given moment, it can go from being your best friend to your worst enemy. If the scale isn't tipping your way, it can throw your entire mental state off the mark. Scales can often deceive you

into thinking you're heavier - or lighter - than you actually are. In more cases, it's the latter. And by thinking that you're that far ahead of the game, the only one you'll be fooling is yourself.

Instead, try going by how your clothes fit on your body or how you feel internally than relying on some imperfect machine. Take a picture of yourself at the beginning of the month and then at the end of the month to evaluate the progress. Obsession with the scale is not unlike other fixations - it's certainly not healthy.

Scales tend to dictate. Too many people are consumed with the numbers on the scale. It's not unlike the scenario of a baseball player who is completely engrossed in his batters' average. The average is just a number. He should be more concerned with winning the game. The same goes with the battle against weight loss. The goal should never be a number.

If you become too concerned with reaching a specific number, by a certain time, it can lead to starvation, bulimia, malnutrition, many conditions that are not beneficial to your body or you're health.

Remember, the best scale you can have is your mind. If it's telling you that the unwanted fat is disappearing from your figure like a dress on prom night, chances are that you're right.

How can I lose the fat without sacrificing the lean muscle I've built in the gym? Back To Top

Truth is, any time you lose fat, you run the danger of cutting into muscle as well. It’s a tricky balance you need to strike, but the key is to drop as much fat wile preserving as much lean muscle as possible. Here’s a few quick tips to keep in mind:

* Be certain to get your protein in every 3 hours (this is key). Also, be sure to take some protein in before bed (no carbs though).

* Try supplementing with L-Glutamine: it not only helps you get lean, it also seems to have a muscle-sparring effect in most people.

* You can drop your carbs down pretty low to tighten, but don't drop the good fats down too much. Supplementing with Omega 3s and/or flax seed oil can help.

* You'll want to consider cycling your calories if you're not doing this already. See the Ultimate Muscle Mass and Anabolic Nutrition Programs for more tips.

* Don't make your diet too complex: lean protein is the key, processed sugar is to be avoided.

* Remember, when you're natural, it's a tough job to drop fat and maintain mass. It can be done, but you have to go after it intelligently. Getting that constant influx of high-quality protein is really your #1 priority.

What is the best weight loss pill? Back To Top

I’m asked every day if there’s a “magic” pill out there . . . something that’ll help shed that excess fat tissue and keep it off for good. What if I told you that there is something that’s inexpensive, readily available, safe, without side-effects, and just may be the most effective fat loss substance anywhere?

What is this mystery substance? This magic pill that you’ve been waiting for? Well, it isn’t a pill at all. It’s good old water. That’s right, pure H2O.

Water is without a doubt one of the most underrated and yet dramatically effective keys to weight loss and, in particular, body fat reduction. There’s absolutely no denying that drinking a lot of pure, clean water (8-12 glasses per day) will help you get and stay LEAN.

Let me make it perfectly clear here that we’re talking about plain water . . . not soda (which is loaded with sugar; even diet soda is full of salt and chemical sweeteners), not coffee, tea, juice, blah, blah, blah. None of these count. Just WATER.

Why is water such an effective fat loss aide? There’s several important factors:

--Water seems to act as a natural appetite suppressant. In fact, people on diets who do not increase their water intake will find themselves feeling “hungry” much more often and more severely than those who do up their water consumption. One possible reason for this is that dieters are getting less water from their food, because they’re eating less food, so the body is actually craving fluid. These cravings can be significantly curbed with increased water intake.

--Consuming enough water allows the kidneys to function optimally. This in turn enables the liver to become more efficient at metabolizing fat. The result is an increased fat burning capacity in the liver.

--When the body doesn’t get sufficient amounts of water, it’ll metabolically shift in a defensive and protective strategy to “preserve” what it has. This can only result in a negative slowdown of bodily functions and processes. Incidentally, something similar happens when you cut fat completely out of your diet: the body compensates by holding on to as much of its fat stores as possible, thus defeating the purpose. This is why I recommend a nutrition program rich in “good” fats which promote metabolism.

In addition to fat loss, drinking adequate amounts of water also has numerous other biological and physical benefits. Maintaining healthy and vibrant appearing skin is an example of one such added benefit.

Bottom Line: drinking sufficient amounts of pure water should be the first step in any serious fat reduction program.

It’s your power hour.

We’re assuming you have about sixty minutes to do your thing in the gym. We’re also assuming that you want to conserve your power energy for you blast sessions, and not for when you’re sorting socks or rotating your tires.

Hence, throughout the week, you want indulge yourself in foods that are heavy in the calories, the carbohydrates, and the proteins. Yes, some of them may contain small to moderate amounts of fat, but then again, your body needs some fat, too.

Here are ten food suggestions that will add power to your workout hour.

PIZZA: Stray from the fatty toppings (sausage, pepperoni, etc.) and opt for a low-fat cheese. What you have is a nice carbohydrate and protein pie. Toss on a few healthier toppings like peppers and onions for additional vitamins and minerals.

OATMEAL: Pour it into a bowl. Add some hot water. What you have is one of the best sources for carbohydrates, a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.

PASTA: Packed with 50 grams of carbohydrates per cup, pasta, mixed in with a little tomato sauce, is not only a tasty choice, but it is rich in muscle-building proteins as well.

PEANUTS: Anything associated with butter – as peanuts surely are – usually leads to one dreaded three-letter word: fat. Although peanuts are plenty fattening indeed, they’re also planters of a number of rich nutrients like potassium, zinc, and vitamin E.

YOGURT: It’s sweet. It’s smooth. It’s sensational. Yogurt is not only a soothing refreshment for fitness fanatics, it also blends a healthy balance of proteins and carbohydrates. Highly recommended is the low-fat version.

POTATOES: Dan Quayle may not be able to spell them but I’m sure he knows about their nutritional significance. Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams inside of your average 4-ounce potato.

EGGS: How do you like them? It doesn’t really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they’re loaded with protein. However, try to spare yourself of the egg’s yolk, for it is packed with fat and cholesterol.

Protein Drinks: This is a no-brainer. Why else would they have a juice bar at nearly every health club throughout America? The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.

CHICKEN BREASTS: Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast, However, we obviously recommend them grilled or baked as opposed to the fried version. And remember to peel off that fattening skin.

WATER: Drink it by the gallon. Actually, about a gallon a day – or perhaps eight glasses – is ideal, since your body cannot function without it. However, too much water may be detrimental to your fitness quest for it could be flushing out minerals and vitamins that you need.

It sounds like an endorsement for your local dating service.

But before we go asking you what your personal preferences are, the tall, dark and handsome or the small, blonde, and petite, there’s one other such word of advice:

Get to know your own type.

While individual differences are always important, physical trainers use a generalized body-typing system to assess individual needs and goals. Regardless or age, race, or gender, you likely fit more or less into one of the following body type categories: ectomorph, mesomorph, or endomorph. These are the three body types that make up the physique in which your body’s genetics are inclined to follow. The conditions of your body type actually have more to do with bone structure and your body’s frame than the muscle tissue itself.

However, there’s one thing we all certainly have in common. We all seem equally unsatisfied with our body types.

The skinny ones want to be beefier. The beefy ones want to be leaner. The bulky ones want to be more ripped while the thin, ripped ones want to be more massive.

One such mistake many body shapers make is to assume that all rules of dieting, exercise, and weight training applies to each and every individual. However, this is not kindergarten. The rules at hand will always vary, depending on your genetic makeup.

Take a look at the three types and determine what your type is and how to deal with the genetic drawbacks.

ECTOMORPH:

This type would seem to consist of every man who ever played in the NBA, minus Charles Barkley and Shaquille O’Neal. Ectomorphs are generally lean and mean but have a hard time packing on the muscle.

Thus, the best way to deal with such stingy genetics is to eat, eat, and eat some more. Adding an extra thousand or two calories is not only acceptable, it’s probably encouraged. Five substantial meals a day, favoring the carbohydrates heavily while consuming ample amounts of protein, is the best way to sprout growth into the muscle mass you’re looking for.

When it comes to the weights, do not be stingy. Intensity plus strength equals size, and you should be churning out intensely productive sets, designed to tear up the muscle tissue and spurt new growth.

ENDOMORPH:

Now, take every offensive and defensive lineman in the NFL (minus nobody) and you’ll have yourself a nice collection of endomorphs.

Endomorphs are generally what most people consider “stocky” creatures, many of them having short but thick, thick limbs and heavy bones. Many endomorphs desire a leaner, more defined look, and should try cutting the fats down to a minimum. Lean protein sources are generally recommended here, anything from fish and turkey to egg whites. Meanwhile, an endomorph’s intake should consist of about seven smaller-portioned meals throughout the day, a sly method of boosting metabolism and burning fats and calories.

Cardiovascular regimens – anything from swimming to biking – is essential for endomorphs looking to trim down. Thirty minutes per day, four days a week, will keep the jelly out of the belly. Meanwhile, weight training should contain sets of several repetitions at a moderate weight, with limited time spent between sets.

MESOMORPH:

Mesomorphs, in one sense, are the luckiest of the three. Mesomorphs have the tendency to be muscular and ripped, maintaining the best attributes of both the ectomorphs and the endomorphs.

Mesomorphs must basically follow the general guidelines of healthy eating and exercise to maintain the desirable physiques that they’re genetics have so kindly blessed them with. A mesomorph should consume a gram of protein a day for every pound of his or her bodyweight, while taking in around six frequent meals per day. Perhaps the most imposing obstacle for the mesomorph is overconfidence. Because a mesomorph can generally build muscle and shed away fat with considerable ease, he often becomes lazy and apathetic to eating binges and lulls in exercise, maintaining faith that his favorable genetics will bail him out of such consequences. Like anyone else, a mesomorph must blend a sturdy diet and solid exercise program into his everyday routine.