ISSUE #42: RECURRENT RESOLUTE

by Hollis Lance Liebman

Superbowl Sunday was, beyond a great game and time spent with family, an amazing cheat day. Monday’s workout was hard with sweat induced. Here comes President’s Day and then Valentine’s Day. After dinner and chocolates, a trip to the nearest cardio machine, will be imminent. I’m sure that, soon thereafter, some unpronounceable foreign holiday will appear and be cause for gluttony once again. 

Here in month 2 of 2012, gym memberships have more than made their first quarter’s numbers in new, and renewing, members. However, whereas in early January, an empty flat bench was as rare as a Unicorn’s Horn, they are now as barren as a buffet after a Celo Brown appearance.

Every New Year, trainers are approached with a burning query from would-be newbie clients, whom have every intention of starting a physical program. In the latter days of December, their minds flash off vivid pictures of egg whites, oatmeal, zero alcohol, hours of cardio per day, and a weight training routine so intense it might even make Arnold himself crawl back up into the womb.

“Slow it down. The car must hit 40 MPH before hitting 80,” is my usual reply. “Come in and we will go from there. Step foot in the gym, shake my hand, take in the sights, sounds and sometimes smells. Let’s formulate a plan and then hit it.”

Hard economics aside, no price can be put on health. If you have it, you are rich. Without it, flat line. I want you to come to the gym. You need not love it. You need not look forward to it. You may even view it the way I viewed Hebrew School upon growing up with a, “Why do I have to do this?” Just get it done.

Of course it helps to actually want to come to the gym and maybe set a new record, or accomplish something within its domain that you have never done before. In my competitive days it was to get an extra rep or lift a tad extra weight each and every week that kept me hungry. It was never for a trophy or punch line but rather the journey or day-to-day being in the trenches that drove me.

Maybe Nike has a new pair of sneakers that you know you’d look great in whilst running on the treadmill. Perhaps that fitted Under Armour dry wear would look great on you while performing lat pulldowns with more than your bodyweight.  How about Dr. Dre or 50 Cent’s booming, thunderous headphones, amplified in your ears while curling until your arms are numb? An inspirational photo you saw in a fitness mag on the checkout line? The vivid image of an attractive body you glimpsed in the mall? Wherever, whatever, the motivation to get to the gym, make use of it!

The greatest way one can set one up for success, in the pursuit of a better body, is in maintaining a slow and steady pace rather than burn out like a NASA fuel pod only to plummet back to earth. Gaining bodyfat did not happen in one day, nor will it be removed in one day, (unless with a scalpel, but even then fat often returns with a vengeance.)

I want you to stay the course and better your physique over the long haul. Not merely to peak for an event, say a reunion or party, only to return to one’s former tubby state.

I want you to set realistic goals and adhere to them.

I want you to not make false promises to yourself, like no more alcohol, or a diet of seaweed and egg whites, followed by hours of cardio and training.

I want you to succeed and here is how you are going to FINALLY do it in 2012.

1. IF THE SHOE DOESN’T FIT, MAKE IT – Find a piece of clothing that once fit, but is now less than flattering. Your goal is to make it fit and fit well. Not in two weeks but rather in an 8-10 week slow cook-off fat melting campaign.
2. TOSS IT – All garbage foods, and empty calories, in the trash. Thusly, if you are having a split decision to cheat, you have to get dressed to do so. Or at least put on your underwear and hit the drive through.
3. TELL EVERYONE – The people close to you care to listen of your new goal. Guarantee they will not only keep tabs on your progress, you might even motivate them to make the shoe fit once again in their own lives.
4. IMAGERY – For me it’s the long and lonely journey John Rambo takes in the First Blood Movies. Nothing motivates me to adhere to my training goals moreso than Sly Stallone in ripped form battling some other entity. I am serious. If it’s not the Rambo movies, (on blu ray), it’s the movie scores or even the script.
5. GET IT DONE – We all have busy lives and all live within the 24-hour time parameters that is the day. While some of us may be fortunate to be in the gym most of the day and thusly easily able to hit the iron, make it your business to conquer that day’s workout. If I am not training a client, you will see me in the gym busting my rear.
6. NEGATE THIS – Someone doesn’t believe you will once again make the shoe fit? Great. I love it. Use that as motivation to stick that shoe right up…
7. CHECK IN – Regularly attempt to put that shoe on. It may not yet fit, but in the weeks to follow, whilst on your program, you will wedge in a toe, and that my friends, is progress.
8. MONKEY WRENCH – No-one is perfect. No one will eat and train perfectly all the time. If you are on the brink of overtraining, skip that day and come back tomorrow. If you are starving and would trade your right arm for a bowl of ice cream, do it, and then get right back on track.
9. ACCESSORIZE – Your old shoe may not fit but who says you can’t buy a new one, or a new gym outfit, and tan, or any number of things, that will instantly make you feel good about yourself, now.
   
10. GURU - See a fitness professional, those whose job it is to regularly get clients to fit into old shoes. If you've seen my business card, it says, "Training + Cardio + Nutrition = Results". Have a pro lay it down in a systematic plan that yields results.

Until the next Holiday and Gym Day, 

Hollis

Holliswashere.com

ISSUE # 41: THE QUIET WAR

By Hollis Lance Liebman

They are the ones to whom little, or no, sympathy is garnered. He/she is often spoken behind his/her back with little, or no, regard in terms of having the ability to seemingly eat whatever they desire and nary gain an appreciable amount of fat for their efforts. They are the ones that can continue to wear Abercrombie well into their later years whilst the rest of us add words to our vocabulary like, “loose fitting”, “plus size” and “elastic.” In short, we have strong dislike for “them.”

The “them” we are talking about is the Ectomorph bodytype, defined as, “characterized by long and thin muscles/limbs and low fat storage; usually referred to as slim. Ectomorphs are not predisposed to store fat or build muscle.”

In this year-end closeout of 2011, I wish to cite our ill-addressed brother/sister the “skinny-fat” physique, which, in actuality, causes many a self-doubt just the same for the possessor of said bodytype. Although these persons may seem lean or skinny from the outside, an unclothed look often reveals a soft midsection much like anyone else might possess. Although their slender frames and slight bone structures may mask well the advancing obesity epidemic, their struggle is much the same, and although their war, a quiet one, can use diagnosis and assistance as well.

While it is true that many of us may have cursed them under our breath for allegedly eating whatever they want and nary putting a dent in their physiques, they pay a price for continual poor nutritional choices just as the rest of us do. And the question remains: Just what can I do to lean up and show my muscle tone as an already skinny person?

Proof, yet again, that the scale should never have been invented. (At least when discussing the composition of the human body.) For while a thin person may showcase a slight number in actual weight, his/her composition may be composed of a bodyfat percentage too high entirely. Even clothes can mask this person’s true conditioning. Making, by default, the mirror, this person’s greatest ally in establishing the truth.

What follows are my top 7 action items for you, the Ectomorph in both gaining lean muscle mass and shedding unwanted bodyfat; your ultimate physique goals:

1.   Forget Numbers/Sizes – The main key is to dismiss all measurements and numbers in accordance with your physique. Forget about supposedly measuring progress by the measurements of your body. If you can see your abdominals, you are lean. If your weights are going up consistently, you are gaining muscle.

2.   Eat Macronutrient Specific – The Ectomorph, or “Hard gainer”, can typically get away with more fats in their diet than the rest of us. Mind you, these should be good fats in the form of lean beef, fish oils, olive oil and nuts. In keeping muscle AND losing fat, be sure to consume enough good fats and protein whilst keeping refined carbs and sugar low.

3.   Drink when you can’t chew – Another issue generally associated with this bodytype is appetite. Yes, I know you are eating all day and can’t possibly get any more food down. But, oftentimes, if the macronutrients were explored in the actual composition of these “meals” you may be surprised to find them both low in protein and high in refined carbs. Of course you will not build muscle and lose fat on this type of “diet.”

4.   Label Thyself Accordingly – You are an ectomorph. You are a hardgainer. You need more sources of good fats than your other bodytype counterparts, coupled with progressively heavier weights in order to gain any appreciable amounts of muscle mass. No, you do not need to give up your hopes of actually building a physique many would desire to own. No, you need not resort to MMA, (Mixed Martial Arts), training only, in hopes of attaining just a skinny, yet functional, body. Look at Bruce Lee, a pure Ectomorph if ever one existed, who achieved not only a perfect harmony and balance in his physique, but he was also one who’s muscles could actually do what they looked like they were capable of doing.

5.   Still Weights – Fat burning is, and will always be, the result of cardiovascular activity, solid nutrition, and weight training combined. All higher reps coupled with lighter weights will accomplish is in losing muscle mass, not in sculpting actual cuts to your physique. You must stick with what brought you to the dance.

6.   Do Not Switch Tracks – All too often the greatest obstacle I encounter with Ectomorphs is reversing their goals all too often before actually achieving one. One week they wish to add muscle, the next refine it. Again, one must build the house before painting it. Allow ample time allotments and go about it with consistency and precision and continual goals attained shall be yours. Furthermore, this results best when a 7 days per week (nutritional) persistence is employed, not 5.

7.   Marketing – In the fast paced society today in which we live, and with the flurry of images presented to us upon waking to hitting the pillow, we are bombarded with perfection, which translates to many as the impossible suit of perfection. Why do most that aspire and set out to achieving this level of physicality often come up short in their quests? Perhaps because we far too often shoot for an ideal that does not genetically suit us. Far better to find someone to whom your physique can compare with, or at least empathize with, on a physical level and shoot for that.

I wish to send to you my best wishes for a truly joyful and blessed Holiday Season and a safe and happy New Year’s.

If you, or a loved one, need help getting back into shape, please let me know! I am looking for a few more dedicated clients. I'd gladly accept anyone who comes via your recommendation.

Here’s to your best 2012!

Hollis

ISSUE #40: THE ART OF THE PEAK: PART 2

By Hollis Lance Liebman

Wasn’t it just that holiday, with the blooming roses and chocolates, and now stuffing and turkey, that are gluttonously thrust upon us?  And as such, the holidays are an easy time to write off the remaining portion of the year, in regards to keeping our waistlines in check. Of course, you’ve put in a diligent year. Of course, the holidays are a time to celebrate, reflect and indulge. And of course, New Year’s resolutions are, quite literally, around the corner.

But what happens when one maintains not merely maintenance, but peaks their physique for a special day? What can happen when one harnesses all that strength and knowledge into one ripped and ready weapon of mass appreciation before year’s end?

Very recently, I had the honor and duty of whipping myself into stellar shape for an upcoming project, (TBA), that occurred around the commencement of the holidays. Upon acceptance of said project, I expressed my gratitude and thanks, but had to cite the true reason I was excited about this challenge. For upon its’ completion, the first stop I would make was to go to Katz’s Deli, on East Houston Street, in NYC, my original home and sight of my last meal on earth if ever granted one!

Upon arriving with my oversized gym bag in one hand and extra pair of sneakers in the other, I pondered, this must have been what Columbus felt like upon discovering America. Only my finding had rows of corned beef, brisket and pastrami instead of corn husks and land. This was indeed the holy meat trinity that, (no offense Los Angeles), 7 plus years living in LA, I was missing. After my friend and I stuffed ourselves, silly, and as I looked down upon my now distended belly with blurred definition and rippling garden hose vein running through my biceps, Hollis had indeed come home.

Okay, the food was good, but nothing feels as great as being in shape, nothing. Many of my past columns have touched on nutrition, supplementation and even peaking, but this time, I wish to take, with your kind permission, you, the reader, on a strange journey into what exactly I did the final week to ready myself. Although there exists many unique body types and we may respond differently to stimuli, (some react to lower carbohydrates, some higher fats and some must rely on countless hours of cardio and lower carbs to peak their physique), there are indeed lessons for all herein.

Having been involved in the physique game since 1989, I chose to stick with what brought me to the dance in the first place. It always amazes me the lack of patience many exhibit in regards to changing their physique. Never reverse thyself by resorting to would-be quick-fix artistry. If I was to get into proper shape, I was to call upon the old standbys.

About a week and a half before the shoot, a friend grabbed my midsection and voiced concern. Although I admit 6 weeks was not much time to allow for optimal condition, I voiced no audible concerns for the base work had been completed and by adhering to my 10 proven commandments, a decent peak was achieved. 2012 will bring about a return trip, (and subsequent shoot), and I have vowed to enter onto my sacred home ground in even better shape, right before heading to Katz’s Deli for round 2!

1.     Time – As mentioned, I allotted myself about 6 weeks to get into shape. This was exactly half the time I devoted in the past to getting myself into competition shape, which differs from photograph shape, whereby both goals call for differing degrees of muscular separation to the body. For this challenge, I needed to look aesthetically pleasing while displaying some semblance of abdominal definition without being deemed overly muscular for more of a mass audience appeal.

2.     Pic on Fridge – I have cited this advice for years now and it applies just as well to teachers as to students. When the job calls for me to get into my best possible shape, a pic of an athlete who has achieved this condition, (and then some), in this case, Flex Wheeler, circa 1998, goes right up on my fridge.

3.     Up the Cardio – My normal cardiovascular baseline is 5, 30 minute low intense cardiovascular sessions weekly and generally year round to keep my body fat levels in check and help to keep my heart strong, pumping blood more efficiently, thusly improving blood flow to all parts of my body. But maintenance and peaking are two different beasts. I upped my daily sessions to 45 minutes (low intensity) and added a sixth cardio day on Saturdays’ also for 45 minutes, the extra exercise allotted to burn excessive adipose, (fat), stores.

4.     The Cut Back – Anyone who knows me knows that Wednesday’s and Saturday’s are holy days whereby I allot myself one cheat meal on those days, (in addition to my regular meals), to become the human vacuum cleaner, devouring any high-caloric entity in my way. Peak shape calls for one of those meals to be jettisoned. Alas, my one and only weekly cheat meal on Saturday remained and I made it calorically count!

5.     Posing – Or Isotension as it is called, not only allows one to have more control over their muscles, (perfect for a long photo shoot), it also hardens the physique. I would pick a 5 minute song every night, (usually “Pantera” or “Megadeth”), after work and put my body through the paces.

The remaining 5 action items were completed the very last week to bring about optimal definition and I do not recommend them but am simply providing an overview of things I did to achieve a temporary and extreme condition.

6.     Sodium Overload – Since I am not prone to high blood pressure, the addition of excessive sodium in my diet, (temporarily), does not pose any threats. The idea being that by heavily introducing sodium for a few days and then restricting, along with moving it out of my system with at least a gallon of water per day, helps to make for optimal definition in my muscles by a flushing effect from the body. I salted from Monday through Wednesday and removed all condiments and the like from Thursday through show day on Saturday.

7.     Diuretic/Asparagus – An over the counter natural peaking supplement, (the diuretic), and naturally occurring vegetable, (asparagus), which I take three days before an event and with plenty of water. I wake up Saturday with my skin tight and my veins prominent. Alas, once sodium and carbs are re-introduced, the super cuts disperse.

8.     Flying with Food – Perhaps my one major concern regarding travel for this event, (LAX to Newark Liberty International Airport), would my diet food, (chicken breasts, yams, asparagus, protein powder and brown rice cakes), be allowed on board? Survey said, solids: yes, liquids: no.

9.     Post Pics on Facebook – That night upon arrival, I snapped a few pics and posted one on Facebook for opinions and approval, (which we can all use), and the response was overwhelming and kind. Thanks everybody!

10. Relax – High levels of cortisol can actually smooth out muscular definition and inhibit an otherwise peaked physique. Relaxation is key to keep levels in check. Since all of my prep work was complete and I arrived in my hotel room the day before the event, all I needed to do was relax and let my deep cuts shine through.

FUTURE TENSE

What can be done differently to bring a tighter package to the next photo shoot?  Plenty. I will allow for a few more weeks dieting for starters. 1-2 pounds of fat loss per week is optimal. The extra few weeks will allow me to lose extra body fat while retaining precious muscle tissue. I may also decide to stagger the cardiovascular work; that is, instead of 6, 45 minute sessions, I may split the cardio up into 2 daily sessions of say 25-30 minutes so my body has two bridge points instead of one for keeping the fat burning furnace going steadily throughout the day. No additional resistance work will be added. 4, 1 hour sessions weekly has always served me very well, efficiently breaking the muscles down so they may grow back stronger without the onset of overtraining rearing its’ ugly head.

Keep yourself on track through the holiday season with consistent training and nutrition. Do not undo what you have accomplished through the calendar year.

A block of pre-paid training at holliswashere.com for friends, family and yourself makes an excellent holiday gift and a great leap toward a head start on 2012 now!

Happy and Safe Holidays,

Hollis

ISSUE #39: BEYOND PRINCIPLES

By Hollis Lance Liebman

For many of us, “Principal", was akin to a four-letter word growing up, for to be called to the Principal’s office was often the sight of ill-fated news to the attendee. To this day, it is why I change my name at a restaurant when leaving reservations, for to hear “Hollis” spoken aloud, has conditioned me to believe I am to receive a Saturday detention, rather than the grilled steak, they would have otherwise thought.

“Principle”, suggests an idea or concept that has been more or less proven to work. An action taken that has often been thrust into the trenches, experienced, tested and its final result to be accepted as nothing short of fact.

A long time ago, in a New York/New Jersey far, far away, (from Los Angeles), I was in the Boy Scouts of America. Our troop had a merit badge aptly named, “The Paul Bunyon Woodsman.” Other troops had sought varying leadership and sporting badges, while I was singularly fixated on the Bunyon award. Since it required the merits of one motivated Boy Scout to claim it, coupled with the fact that up to that time, no one else in the history of our troop had ever taken it, I decided that is was on, big time!

And so, like Captain Ahab armed with his harpoon in search of the elusive Moby Dick, I grabbed my Rambo headband, “suited up” and was off in search of the coveted prize. What followed that gloomy afternoon was this: I taught, “Totin’ Chip” - the Scouts’ knife leadership program to a fellow scout, and sawed through two fallen logs, (that took forever), only to be left with the final task of wood chopping through a group of small, upright logs.

As I raised my axe, tears fell from the sky, and within minutes the campgrounds were soaked. Try as I might to continue, my group leader took my axe mid swing and told me the challenge was over, that the weather would not permit continuance.  I was so very close, and begged for a few paltry minutes for completion. By now, a group had stood by cheering me on. I was ordered off the challenge sight, leaving with my jaw clenched, my fists tight and an idea of what to do to his hammock later on that night after rehydrating myself.

I felt he, acting as the “Principal”, was conflicting with my, “Principles", of combat, and, from that point on, swore to always do things my way if I felt them just.

The next day I went home, never claiming what had been rightfully mine and would forever be associated with my troop as the guy who came that close to receiving the first ever Woodsman Badge.

But, a few years later, my hand was raised as the best, "Teenage Heavyweight Bodybuilder" in the entire Nation, and I did it my way!

As it relates to our sphere and scope of training, there are no rules, only recommendations. What works for one person, may not work for another. That is why I never, ever, repeat the same workout twice with different clients for each is unique, like a snowflake.

But sometimes, affirming results, need the help of a “cleaner”, the one who will fix what has been broken or engaged in the law of diminishing returns whereby little is given for maximum effort. Allow me, if you will, to be your, "cleaner".

What follows are another superstar set of my top 10 Training Principles for shaking things up in your world and perhaps even getting you excited about training once again. Many of you may already be employing these terms and just didn’t know what they were called,  until now. Some of you may liken them to special sushi rolls that are worth a look but like to stick to traditional fare, and yet, hopefully, all, or most of you, will try them.

Credit must be given to Mr. Joe Weider who attached names to what he saw countless gym-goers performing with regularity decades ago in bringing human development to a new level, and thusly developed the Weider Principles. Thank you, Joe.

1.    Rest-Pause – By far, my favorite and most frequently used principle. The brain is programmed to complete a given set at all costs, but by temporarily ceasing the set before other muscle groups take over and allowing a few seconds for a temporary recovery, the body can safely complete the given task at hand, while keeping the tension, where it belongs, for the entire set.

2.    Muscle Confusion – As your Trainer, one of my most valued assets, as the body does indeed adapt quickly to a continual stimuli, is to keep it off guard and constantly being forced to work. Exercises, sets, reps and the like, are continually spun to keep one progressing and excited about their workouts.

3.    Holistic Training – Utilizes varying repetition ranges, speeds and angles, in an effort to stimulate differing muscle fibers that respond to unique training origins.

4.    Peak Contraction – Is the final squeeze, or accented portion of the repetition, which can bring about more muscle control and definition.

5.    Progressive Overload – Those whom lift the same, look the same. In my competitive days, my chest was much fuller when performing bench press sets at 405 pounds than it was at 315 pounds. (All in good form, of course.) This also was why I used my diet and cardiovascular activity to peak myself for a competition for I knew if I did not continue to do what brought me to the dance, (the heavy lifting upon which my foundation was built), it would be like taking the nails out of the house and thusly crumbling the foundation. Self-implosion? No thank you.

6.    Pre-Exhaustion – The body is so smart that sometimes a challenging weight is simply not enough. What might normally follow a squat, the leg extension, sometimes should actually precede one’s workout in an effort to pre-fatigue, or increase blood-flow, to the quadriceps prior to the multi-jointed squat movement.

7.    Negatives – Like your fine China, to be used sparingly. This is an advanced technique that actually works your muscles beyond failure, which might be called for when attempting to stimulate new growth. An example of negatives would be resisting the downward portion of the bench press until it touches your chest while your partner will lift the bar with just enough force to get one past the sticking point

8.    Cheating – A definite no-no when it comes to marriage, exams and a pre-contest diet, but in the gym a completely legitimate action. It is perhaps the polar opposite of the Rest-Pause Principle, and calls for a slight swinging and increased body momentum near the end of the set to garner a few more repetitions and thusly further stimulate growth.

9.    Muscle Priority – Let’s be honest, most of us try to always show our best and hide our less than stellar. The Muscle Priority Principal states that one begin each workout-week with his/her weakest body parts first in order to bring them up to symmetrical harmony with one’s more outstanding features. The most famous example is that of a young Arnold Schwarzenegger, who having first arrived in America had very underdeveloped calves. By cutting his jeans to expose the weak body part and training them first thing each week with total ferocity in their own little quiet war, what was previously weak, became a strength, so much so, that it helped him win a record, (at the time), 7 "Mr. Olympia" Titles.

10.  Descending Sets – or Drop-Sets are another intensity generating technique whereby the muscle can be taken beyond failure. Let’s say one performs dumbbell curls at a given weight and gets, 10. Rather than cease the set, immediately perform more repetitions with a lighter weight, in an effort to increase the burn in one’s arms.

The hardest part of the gym journey is in showing up. If you’re contemplating a return, and thusly investing in yourself again, Training Specials are now available, running from NOW until Mid-October! Send your query to: hollis@holliswashere.com

Yours in health,

Hollis

ISSUE #38 FEMININE WARFARE
 
By Hollis Lance Liebman
 
Intimidation, that near paralyzing feeling that literally stops all of us at one time or another in our tracks. We feel as if we haul more baggage than Ebenezer Scrooge’s partner, Jacob Marley, dragging chains through the afterlife. And then, upon hitting the end of our rope, comes that ill-fated moment when we stand up and decry the line made famous in, "Network", the motion picture, “I’m mad as hell, and I’m not going to take this anymore!”
 
All too often, the gym-floor bleeds intimidation, as I spy, (generally speaking), males doing battle, (myself included), with the free-weights, whilst the females relegate themselves, (generally speaking), to what I deem, “cardio-land".
 
Here’s the problem: Those performing weight-resistance exercise with regularity, will, in fact, enhance their physiques in a noticeable way; i.e. leaner, tighter and more defined muscles, while those limbering around in cardio-land might lose weight, (fat, muscle and water), BUT the composition of their bodies remains fleshy!
 
Here’s the solution: Cardiovascular exercise is defined as anything performed for 20 minutes or longer without cessation and involving the heart and should be interpreted not in burning calories, (the majority of which will be replaced, once the ravenous individual ingests them with his/her next meal), but rather in speeding up the metabolism for the duration. Furthermore, cardio, (for fat-burning purposes), is best performed either first thing in the morning on an empty stomach or following the completion of one’s resistance training, but never before, (for too depleted will the purveyor be).
 
If anything, I see far more women training just as hard or harder than their male counterparts every day, yet claiming little in the way of results. When pressed, I am often told how their diet is perfect, how they are hardly eating, and still the fat just sits there! Following their thoroughly frustrating and cathartic tirade, I explain the common two blocks in their path: overtraining and under eating. And right there, I lose their vote. Yes we can turns into uh, no and goodbye, within seconds.
 
My heart goes out to you ladies for I love you, believe me. It is you who allows entry for future generations on our planet, it is you who taught me both communication and sensitivity and yes, it is you who struggles with naturally having to carry a higher body part percentage than we, it is you who has to a pay a monthly bill that take decades to fully mature and yes, it is you who struggles on a day to day basis with managing more excessive water than perhaps even the once unsinkable Titanic! Alas, is it US that must approach YOU in hopes for a date…but that’s a whole other article.
 
We all have a dream, and aside from seeing my clients achieve their physique goals, I want to see more women on the actual gym floor routinely performing weight-resistance training and less of you on the cardio machines on your phones and sprinting to warp speed that even Scotty can't beam you up, for you are traveling too fast!
 
I want you on the floor and enthused, (once again), about your workouts! Of course weights can be intimidating, for all of us! Even  I once started with the naked 45-pound Olympic bar whilst performing bench presses until one day, (some years later), working up to sets with 405 pounds!
 
Please, if you have a question, come up to either myself, or someone else in the know, (just as long as they are not grunting and groaning or have not forgotten to apply deodorant that day) and ask us. We men love to help solve problems! Yes, I know, you are not looking for problem solvers, just a willing ear to listen. But again, that’s another article…
 
What follows are, what I see as 10 common mistakes, or myths many women may associate with the gym and its varying modalities. Let’s turn those untruths into knowing smiles and arm you in how to go about doing and holding your own on the gym floor. No longer relegate yourselves to the sidelines, only enlisted in battle can you win the war! Remember, you can be with fit, or you can be with fat! Now hit the trenches!
 
1. MARATHON CARDIO – With so much cardio performed on a daily basis,  it’s a shame we cannot harness its collective energy to power Los Angeles. Perhaps solar panels on your leggings? I chafe just looking at the over-energy-expended daily. 30-45 minutes, tops, for keeping a sluggish metabolism going, per day, 30-45 minutes, tops, and performed at a moderate pace.

2. WEIGHTS MAKE ME BIG – No, all the fat, sugar and wine you are consuming are making you fat. Aside from improving your posture and bone density, resistance training is making your muscles firmer. Wanna get big with all that estrogen running through your body? You would need to lift heavy weights for low reps, eat a lot of food regularly, and be genetically suited for dense muscle accumulation over a period of years. Like a sequel to Ishtar, it ain’t gonna happen. Want to give up enhancing your natural genetic shape by minimizing the flawed and maximizing your strengths? Then avoid weights, for only through them will you achieve a silhouette that  would make even a Disney animator drop their stencils mid stroke. Remember, the only thing separating a "lean and toned" physique from a "bulky" model is the body fat surrounding the muscles. You must burn fat to show muscle.

3. GOTTA LOSE WEIGHT – Put down those magazines proclaiming skinny and emaciated is in. Forget the numbers. Change your thinking. It’s not the size, it’s the quality. Get your mind out of the gutter! Use the mirror, your clothes and photos to tell you where you are, not your Aunt Pearl who says you’re too skinny and not eating enough.

4.  I'M BARELY EATING – You’re right on that one. Sugar-laden coffee concoction for breakfast, leafy salad thing for lunch and finally, the whole fridge for dinner. Calorically, it probably doesn’t add up to a whole lot and in actuality is not enough of the right things to keep you running and shedding fat! Small and frequent meals throughout the day will always be the ticket.

5. GET IN THE CORNER – So the thought of lifting weights seems impossible? Perhaps hire a trainer, go with a friend or simply occupy your own area where you are comfortable and seemingly off other peoples' minds, if that’s constantly your concern. I can tell you that here in Los Angeles, no one is looking at you, they are looking at themselves. Go to your corner and get it on!

6. DRESSED FOR THE OSCARS – Remember people, we are in the gym to look good out of it. Feeling confident is one thing,  but getting overly done up just to look fabulous in cardio-land seems futile to me. Suit up with your own gears of war, (hat, iPod, sports bottle), and get to work!

7. PATIENCE – Axl Rose sang at least two brilliant things, “worrying’s a waste of life” and “Patience.” It takes weeks to see even subtle changes in your body. Trust me. Whilst preparing for competition, back in the day, I wouldn’t even pose for my nutrionalist for weeks into the diet for we both knew it was too early to see the effects. Only until weeks 5 and 6 did I come in and pose.

8. SUIT UP -  In screenwriting, (my other passion), there is something in action movies called, “the suit-up scene.” In this quick montage accompanied by cheesy synthesizer music, (at least in the 80’s – see, Rambo: First Blood Part 2"), the hero gears up, or prepares for war, whereby he or she, dons the usually military arsenal that couldn’t possibly fit on one person in the hopes of taking out the enemy whilst staying alive and thusly ensuring the sequel…Grab your weapons and gear up. For me it’s my pre-workout caffeine, iPod complete with Pantera, Megadeth and 2Pac and my blood red headphones, a Superman shirt and equally loud Superman sneakers and it's up, up and away!

9. STEPS – "I’ll get to weight training just as soon as I melt this fat off", is commonly and falsely believed. Oh brother! Finally attack the weights when you’ve sacrificed precious muscle tissue, energy reserves, and strength? That’s about as good an idea as another, "Harry Potter" movie – don’t get me started! Sometimes when we go shopping, we have to get what we need and not what we want. Now you may WANT to perform endless hours of cardio, read your magazine, and text your friends but you NEED resistance training now, sister for it will bring about change we can all believe in!

10 FLUX CAPACITOR – Doc Brown had the one idea in, "Back to the Future", that through the Flux Capacitor time travel was possible. His fixation on this one item, (along with stolen Plutonium and dog Einstein), allowed him to conquer the impossible. Find something to focus on in the gym that will get you away from cardio-land and into the pit. For me it’s the smith-machine on leg day. Or the power rack on back day. Or the incline press on chest day. Find something on the gym floor that you want to attack, (non-human), and go to it!

I'll be looking for you at the gym; on the floor with your brothers. Keep proudly rocking your summer body!
 
Hollis

ISSUE #37 - FATAL (MASTICATION) ATTRACTION
 
By Hollis Lance Liebman
 
Having been in the (iron) game for so many years and therefore an O.G. (original guru), I can see the expression on their faces well before they’ve even entered the gym. That embarrassed, soiled grin. The knowing, telltale facial contortion that identifies guilt. Worse than being caught picking a nose or wedgie, this is the face that quite often refutes an entire passage of gym progress. This is the face far too often more guilt-ridden than being caught at the Bunny Ranch with a zero balanced Debit card and explanatory measures back home to the wife and bank examiners. And as the sodium-induced, heavy-eyed round face looks up and it can bear its silence no longer, its lips verbalize, “I cheated on my diet again and it’s because of stupid!”
 
We’ve all been there. Often, a relationship brings comfort, security, routine, and, far too often, laziness. Aside from perhaps less actual scheduling allotted for personal upkeep due to tighter time parameters, the need for dressing up and always presenting your best lessens.  As the months and years roll by, your jeans feel tighter, extra loose flesh hangs where once was a flat plain, and perhaps an avoidance in sitting down in public, for fear of splitting now delicately stretched garment fibers.
 
Until one day, as you catch your gaze in the mirror while passing, you ask yourself, who is this person, now resembling John Goodman following a Katz deli (the best!) splurge?
 
Why, would it seem, sometimes on our own we are strong, yet together we are weak, when it comes to good nutrition? Indeed many a night I have turned to the immediacy of a quad-stacked In-n-Out burger (4x4) instead of the comforting embrace of a significant other, thusly replacing sweaty passion with a sweaty complexion from indigestion.
 
No longer can we blame others for our own (I include myself from past relationships) lack of self-discipline for if we can’t love ourselves (through glutinous behaviors) then how can others profess to love us? While it is important to celebrate some of our greatest moments through the company of others and sometimes rich, heavy foods, we must hold up the proverbial shield and turn our defensive (comfort eating) into offensive (healthy patterns) in order to sustain not only ourselves, but our relationships for the duration.
 
What follows is my Top 10 list of behaviors, actions and modalities that you and your significant other can partake in TOGETHER to stop the insanity, declare war on fat and lessen your total combined weight!

1. You’re on Your Own – The King of all options. Simply stated: You eat your way, (fattening) and I’ll eat mine, (healthy). But that doesn’t ever seem to last long, does it? Eventually, you may find yourselves eating at different times completely.  I personally spent many lonely early mornings with egg whites and oatmeal while my ex would indulge in a bean and cheese burrito later that day. Extreme yet effective, this may be the last alternative; the red button if you will that is only to pushed when all else fails and the nuclear launch codes are obtained. Read below for other effective alternatives.

2.  One for You, One for Me – Take turns being the key master. After all, it works in group therapy and mental health, why not in regards to your physical health too? One night one party prepares (healthy) dinner and the other, the next. That way you are both looking out for nutritionally sound, yet palatably satisfying fuel that each party appreciates!

3. Pre-Prepare – Trader Joes has made some aspects of my life easier. Brown rice that’s already cooked. Chicken breast strips all ready to go and asparagus that’s just a microwave away from working its natural diuretic magic. Costco, on some levels, is even better. Bought in bulk and just as prepared, makes it a snap to organize meals for two and they even carry those cute Tupperware sets for packing!

4. Garments, Pictures and Visualization – oh my! I have always believed in knowing the target intended instead of shooting blindly. How do you envision YOUR physique to look? A pair of jeans you’d love to squeeze into, a picture of your favorite celeb complete with chiseled midsection or the clear metaphorical visualization emblazoned in your brain of how you will ultimately look in a bathing suit, will pay dividends in actually bringing you there.

5. Other Rewards – I used to tell my ex when the urge for me to eat everything in sight would hit, punish me with sex. Her reply was, “What do I get out of this?” Oh well, it was a good try, so I thought. Part of my process was turning to food (a readily and willing commodity) whenever I needed it in the abandonment of physical comforts. The unfortunate reality was with my (at the time) ever-expanding gut, I myself, could almost pass for a couple. Instead, I turned toward other positive deterrents: a hike, music, a movie, a book, shopping. Since then I have jettisoned both the excess weight and the relationship and have bettered myself in a myriad of dividends.

6.  Realism – While giving up a behavior taken to the max, (drinking anyone?) may in actuality be a bit unrealistic, agreeing to cut back to say once or twice per week to ingest said empty calories will do much to keep both of your waistlines in check and make truly special those times to completely let go.

7. United We Stand – I always loved those episodes in my youth of G.I. JOE or HE- MAN in which both protagonist and antagonist would team up to rid that universe of a common foe. When in doubt, be there for one another!  The foe in this case, body fat, will be overcome on a continual and long-term basis if both parties work together in proclaiming a lean and healthy body worth fighting for; therefore, make it a dual effort in achieving such!

8. Johari’s Window – is a cognitive psychological tool that essentially shows us as we see ourselves, as others see us and how we really are. Sometimes, the “how we really are” conflicts with the other two selves and as such, per our endeavors here, to quote Carlito Brigante, “"If you can't see the angles no more, you're in trouble.” Know thy true self and where you’re at.

9. Limit Thyself No More – Know that good nutrition is not a confined term that must equate to tuna straight out of a can and brown rice only. There is so much great information out there, the popular “Eat This, Not That” book series for example. Therein exists many diverse, tasty and quality meals that you and your partner can explore together.

10. Mass Carbicide – There’s a time to be strict and a time to dine. Might as well go to hell together. Make it count, enjoy and perhaps get a head start on that cardio session later that night (after the bloating subsides.) Proper nutrition is like a party, an all-nighter once in a while is a great escape but a party every day will yield a tired and jaundiced you!
 
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And, a complete listing of all previous newsletters (spread the word!) from the 3 time fitness editor and teen national heavyweight champ, can be found now and forever at:

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Until next month,
 
Hollis

36. THE FAT EXORCIST

 

By Hollis Lance Liebman

 

It’s Summer, 2011, (at least here in beautiful Los Angeles), and you’ve failed yet again. Yes, YOU! Right before New Year’s rolled around, we as a collective, were at our heaviest weight and promised ourselves, and anyone within earshot or text message, that in 2011 it was indeed on! (Or off, the fat, that is.)

 

And right on cue, come every Summer, like a youth preparing for a test via cramming, once again, the weather is right and you are not. You’re about as ripped as Chunk, circa 1985, from The Goonies. As ripped as Precious at a Hometown Buffet. As ripped as the balloons in Pixar’s Up. In reality, ripped off would be the more appropriate axiom. Ripped off, that yet again you spend your summer covered up.

 

As I shared with you, my loyal readers, last newsletter, (see issue #35 Dietary Smackdown!), nothing motivates one more to get back into shape than a breakup. A good 10 weeks of clean eating and hardcore training brought back into my life and physique, more cuts than any Saw movie could dare show in a darkened theater. The lines came in fast and furious, so much so that I thought a photo-shoot was in order. Aside from the lack of condiments for the last 3 days of prep, natural diuretic for drying out, (my Home Depot trip is still a blur), and applying Hot Stuff to bring about vascularity and an insane beach pump, that day was an important one, for not only what was captured in front of the camera, but inside my heart as well. There are few things that feel as good as a rebirth, believe it!

 

My wish for each and every one of you is that when summer arrives, you are as ready as a pale-stricken would be attorney on the day of the bar that has served hard time in the library for 6 months to a year of prep.

 

But what exactly ales ye? All that endless cardio that would amount to Frodo and Bilbo making three pilgrimages up Mount Mordor in destroying the accursed ring. Enough skinless chicken breasts to wake up  with wings that can't fly. More reps than Will Smith’s agent. More protein shakes, supplements and fuel to sponsor Marty McFly’s Delorean from 1955 to 1985 and a trip every year to 2085. All this work and little to no results!

I recently read that more than 67% of Americans are considered overweight; this is downright tragic and preventable. This fact is reinforced every time I log into my Facebook account and I see faces from yesteryear, some now barely recognizable due to sheer volume. Believe me, I know how good a Krispy Kreme, (or 5), tastes, but nothing feels better than actually fitting into shorts and a fitted T-shirt at Armani Exchange and having the attention of the entire store and not just because one has platinum card status.

 

What follows is my top 10 list of varying behaviors that have given the Fat Demon the message that it is indeed okay to inhabit your body. Excise him now by chanting, “The power of being lean compels you!”

 

1.    Improper training – Both self-imposed or under the guise of your trainer can sometimes derail your progress. The various modalities I see some of my fellow trainers have their clientele perform on a daily basis, sometimes leaves me scratching my head. Rolling, stretching, bands and the like have their place but evermore Training + Cardio + Nutrition = Results. I have personally never veered from doing what brought me to the dance in the first place and that is why my national bodybuilding trophy proudly resides on my mantel.

2.    Stress – In 2011, who doesn’t live with stress? But excessive worry causes the body to produce cortisol, a catabolic, fat storing hormone. Try to limit your stress by exercising regularly, writing freely in a journal, taking up yoga as I have, (once per week), and stretching. The power of cortisol is so great, I have seen ripped and ready contest prepped bodybuilders lose cuts in front of their very eyes by excessively worrying and ruining an otherwise peaked physique. Relax, it’s just life.

3.    Too many cheat meals/days – The metabolism actually slows down after prolonged “dieting” due to the body’s constant need for homeostasis, (state of being). Introducing an elevated caloric intake, at least once per week, will not only get a sluggish metabolism moving, but will also renew a mentally taxing lifestyle. This is why my cheat meals are so sacred to me as any of you have witnessed first hand. We all at one time, or another, have started Monday, as THE day things will change only to find ourselves heavily indulging before day’s end and far too often sabotaging the entire week. People, it’s a cheat meal, NOT  a cheat life! Use your food lifeline sporadically and leaner gains shall be yours.

4.    Prescription Medications – The use of certain prescription drugs such as mood and anxiety disorders, birth control and even certain types of steroids can cause unwanted weight–gain. If you do suspect a medication you are taking is causing you to gain pounds, never stop taking said protocol without consulting your physician first!

5.    Lack of patience – Believe me, I’m from New York, I have more estrogen in my body than I do patience. But when it comes to achieving something, my brain is constantly aware that a brick a day will one day yield a full wall. Too many of you are not giving a program, be it training or nutrition or both, enough time. Stay on the proven highway to success instead of veering off every inviting exit ramp you see.

6.    Supplement reliance – With the advent of technology, the multi-billion dollar supplement industry is as booming as ever. Not only do protein shakes no longer taste like chalk, (Syntha-6 chocolate is delicious!), but also some sups actually work! Still, with the flood of potent fat-burners, and the like, on the market today, it is a common, (wrongful) practice, to abuse these substances and their more potent drug counterparts in the quest of an elite or beach-worthy physique. Supplements are just that, supplemental to one’s dietary intake and will always take a backseat to year-round discipline both in the gym and at the dinner table, period!

7.   Too many cooks – As a professional trainer, I know the value of constantly learning more and updating less effective modalities with more proven techniques. This would explain the change in physique development from the 70’s during Arnold Schwarzenegger’s reign to today. The athletes today have achieved levels of muscularity previously impossible yesteryear. BUT, I always go off sound logic, and proven theorem, rather than what is the latest in vogue. If everyone has an opinion differing from everyone else's, what other possible results will be yielded, other than a variation of Mary Shelley’s  "Frankenstein", in terms of physique development.

8.    Genetic reliance – Who can’t name the person whom, eats whatever they desire and never gains an ounce of fat? Of course the grass is always greener. I know plenty of people walking around with completely visible abdominals year-round yet can’t seem to gain any appreciable muscle mass. Since they lack the heart, desire and plan, they have chosen to rest on their genetic predisposition. Training has always been, at least to me, a war between the weights and myself and I will not lose. Push your limits, and change yourself, for the better!

9.    Too many distractions – We can all take a lesson from one of my favorite movies, Michael Mann’s, "HEAT". De Niro, as Neil McCauley is quoted as saying, "You want to be makin' moves on the street, have no attachments, allow nothing to be in your life that you cannot walk out on in 30 seconds flat, if you spot the heat around the corner." Now while extreme, this single-mindedness allows Neil to have a very successful career as a high-stakes criminal…until he died at the end. But that’s not the point. Stay focused on the task at hand people!

10. Darkness at the end of the Tunnel – Where is the light ? Begin with the end in mind. Know thy goal. Visualize. Believe. Practice the steps. Groundhog Day existence. Repeat.

 

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Happy summer,

 

Hollis

35. DIETARY SMACKDOWN!
 
By Hollis Lance Liebman
 
If you’re a long time reader of my Newsletters, then you’re familiar with my stance on words such as, “diet”, “fad” and the emaciated, “skinny.” We all have trigger words that set us off, and are cause for correction, upon their auditory delivery.
 
As such, these words are here to say. Just taking a casual drive around Los Angeles, the senses are pummeled with boot camp signs proclaiming, “skip lunch and get skinny”, or the plastic surgery jumbo-tron imagery of the injected lips, air bagged busts, and sucked out waistlines.
 
Since these catchy ads are used to attract the attention of the masses and are the catalyst in moving billions annually in product, I arm others with the knowledge that, “lifestyle”, “long-term”, and, “lean”, are positive affirmations in regards to the war on words regarding fat loss and health, rather than the former. It is this word-reassignment, if you will, that reminds me that, like Oscar Schindler, “Whoever saves one life saves the world entire.” Or in this case, if I can enlighten one person in achieving their physique goals, I have indeed made a difference. (How I linked WW2 and myself metaphorically is beyond me.)
 
Although well into 2011, by now, many of us have lost, or at the very least, lessened the proverbial belt on our resolutions, including yours truly. Yes it’s true. I said it. Although the weekly allotment of resistance and cardio training has gone on steadily, what was mostly fueled by chicken breasts, asparagus and brown rice was seemingly, too often, replaced by varying fast food entities too graphic in nature to go into, within these hallowed pages.
 
While one could attribute the ill regard for nutritional sanity to colder weather, the economy or any number of excuses, the truth was quite frankly, a relationship on cruise control finally hit an iceberg. (A Titanic reference, too?) Alas, with the relationship now over and a heart that continues to heal, nothing motivates one more than going out into the field again feeling and looking their best.
 
It was this forced upon breakup and the confrontation of my high school bully, now reconciled these many years later, that have reignited my inner matrix. Sometimes, the best motivation comes from an unlikely source because life is too damn short for regrets. Not a day goes by that someone does not go out of his or her way to tell me the difference is striking! And I’ve only just begun…
 
Now you’re probably wondering how does this relate to you, the reader, as would I. You might even pontificate, “Sorry for your loss, but how does this help me get LEAN?”
 
Because with all of the Gurus, diets and books out there, many of which say the same thing, there exists, amongst us, as a populace too much confusion regarding how to properly get in and maintain decent shape for the long haul.
 
Schools certainly haven’t a clue. Remember the old food pyramid, which listed way too many high-glycemic carbohydrates at the bottom to supposedly support a healthy and lean way to fuel one’s day? Or how about the, “healthy”, lunches we were served? Soggy fries, square pizza or the ever-popular Sloppy Joes?
 
Proper nutrition, that starts early, can both stay, and serve one, well for a lifetime. 
 
I am not a Doctor or Dietitian. What I am, however, is a top Los Angeles based Trainer, former Editor for 3 Fitness Magazines, Writer of eight feature length Movies, Creator of one television Pilot and the 1995 Teenage National Heavyweight Bodybuilding Champion and the purpose for this ongoing newsletter now, in its 35th rendition, is to debunk the varying, “diets”, currently engrossing Pop Culture and get all of us back onto track.
 
What follows is a list of 10 current and popular Diet Programs (in no particular order) widely used throughout the world. The list will include a brief synopsis of said Diet as well as its’ pros and cons, as I see them. Once again, I am not a Nutritionist, but rather a body specialist, whose job it is to bring bodies into condition.
 
ATKINS – low carb diet that uses largely proteins and fats in order to lose weight. PROS: People have lost a lot of weight on this diet; steaks and burgers are regular staple items. CONS: Not enough energy is provided in the form of carbohydrates, low in fiber, those who return to carbs usually gain all the weight they lost AND some.
  
ZONE – a diet that professes 40 % carbohydrate, 30 % protein and 30 % fat. PROS: Encourages eating small meals throughout the day with lots of fresh water. CONS: Limits the consumption of fiber and essential minerals and vitamins from lack of whole grains and starches, promotes food as a drug rather than for its splendor or aesthetics.

VEGETARIAN – a diet consisting of vegetables, fruits, grains, nuts and sometimes animal products such as milk, cheese and eggs.  PROS:  The user is following a healthy diet and lifestyle; being at lower risk for certain diseases including heart disease and a pride in knowing one is not included amongst animal eaters. CONS: The need to take certain vitamins and minerals that meats would otherwise provide, un-accommodating restaurants, cost factor.
   
VEGAN – a variant on the vegetarian lifestyle in which only plant foods are consumed. PROS: Diet is rich in fiber, protective characteristics against major chronic diseases. CONS: Eliminating dairy may impact in bone fractures; vitamin B12 deficiency can have many serious consequences.
 
SOUTH BEACH  - a three phased diet that replaces bad carbs and bad fats with good carbs and good fats. PROS: Unlike other diets, which are low-carb in nature, the south beach focuses on the glycemic index for its carbs or GI for short, no counting or measuring just choices from certain “clean” lists. CONS:  Very restrictive first phase, often categorized with many other fad or low-carb diets.
 
NUTRISYSTEM - individuals order pre-made meals from the, “NutriSystem” website that are specifically formulated, and proportioned, to provide the ideal number of calories, fat grams, fiber and protein for weight loss. PROS: Convenience of pre-packaged foods, constant revising of recipes. CONS: Costly, program is completely online, hence no meetings or human interaction.
 
SONOMA DIET - a derivation of the Mediterranean diet, consisting mainly of 10 items known as the, "Power foods". PROS: Simplicity, plate size is used for portion control, emphasis on eating slowly and savoring food. CONS: Low-calorie rigid diet, limits low-starch/high fiber vegetables due to volume.
 
JENNY CRAIG – program that combines individual weight management counseling with a menu of foods, which are distributed through its centers or shipped directly to clients. PROS: Pre-packaged foods control portion size, ease of usage, counseling. CONS: Cost, most of the foods are frozen, difficult to follow while traveling
 
GI DIET – The Glycemic Index, (GI), is a system that ranks foods based on how much they cause fluctuations in blood sugar. The GI system has spawned a GI diet that encourages those following it to eat foods with lower numbers. PROS: Blood sugar is beneficial for keeping the hunger signal in check, making it useful for weight loss and is easy to learn. CONS: Malnutrition risk if consuming only foods with low GI numbers, the glycemic index is significantly altered by the type of food, its’ ripeness, processing, the length of storage, cooking methods, and its variety.

WEIGHT WATCHERS – is based on the established principle that weight loss happens only when calories burned exceed those consumed. PROS: No foods are forbidden, encourages portion control. CONS: Cost may be a factor; lack of weekly progress may discourage you.
 
For even more tips (Summer is coming!) or simply to drop me a line, follow me on Facebook:
 
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And a complete listing of all previous newsletters can be found directly at:
 
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Make it happen today!
 
Best,
 
Hollis
holliswashere.com

34. NEW YEAR’S TABLE: PART 2

 

By Hollis Lance Liebman

 

On the road to the New Year, we all look ahead to better days, prominent results and in short, happiness. And as self-indulgence holds court in its final few days before giving way to self-discipline following New Year’s, we dare to dream, and surely, this is a beautiful thing. By next year we promise ourselves a tighter waistline, a firmer chest, less unwanted flesh to grab by our loved ones from our lower backs, and the body we promised ourselves last year will finally be delivered.

 

Indeed, when the calendar strikes,“1-1-New Year”,many of us do start off quite strong in running toward our goals, but for too many, the season of change starts late. In the first week of 2011, my gym was nearly empty. Save for the grunting and groaning of some very hung-over clients and trainers, it seemed many were still feeding off the residual fumes of 2010. As for yours truly, while I did not train on the first of January, (it having fallen on a Saturday), I was back in full force come that Monday, the 3^rd.

 

Following the holidays as I was reunited with clients, friends and peers alike, many took an interest in my “new-found size.” “Steroids?” they queried. “Uh, no. Try copious Colorado omelets from IHOP with a stack of chocolate chip pancakes upgraded from regular and complete with a smiley face, thank you very much!” And so, while the extra holiday weight is nearly gone, as of this writing, there exists other challenges, for I see too much in the name of resolutions already waning.

 

Sure there’s the occasional neophyte stray runner who seems to lose more breath with each thud. Or the office worker, who come New Year, made the sacrifice in an early rising to complete his or her workout for the day thusly insuring its completion. The stay-at-home, whom tosses anything in the name of guilt into the trash thereby making a craving and indulgence necessitate a trip and all its steps (shower, hair, driving, etc.) out rather than a simple opening of the fridge. But these workout warriors are unfortunately few and non-representative of us as a whole.

 

But exactly what is it that causes our resolutions to die harder than a Tourist sequel? Perhaps, subconsciously words like, “diet”, “skinny”, “commitment”, and of course, "resolution”,  are too high an undertaking, often meaning, or implying, long-term, definitive or quite simply, out of reach. More friendly and realistic substitutes, such as “lifestyle”, “lean”, “consistency” and “ritualistic”, might help make the journey more palatable, and in turn, actually lead somewhere.

 

While I still firmly believe that one’s results are contingent on three main components: resistance training, (to firm and strengthen muscle tissue), cardiovascular activity, (to use stored adipose as fuel), and nutrition, (to power the human machine), there may be a bit more to it. Why, for so many, are resolutions like a shooting star? Why come the 1^st do they fly with the best of them only to fizzle out into obscurity rather than shine with brilliance the longer they remain in both time and motion?

 

Not only do I want each and every one of you to achieve YOUR desired level of results, I’d love to see these seemingly foreign persons with their complimentary one week passes hogging the incline press and smith machine (with no idea how to use them) every January, be well-versed in technique and sporting an annual pass to their favorite gym come December! 

 

What follows are my top 10 list of do’s, and don’ts, concerning running with and maintaining the course that is resolution for the year 2011 and beyond. Know that our journey is not a sprint but a metered “lifestyle” that 10 out of 10 times will deliver results that will astound you. How elated will you feel when you FINALLY deliver the 2011 model that the December, 2010, You envisioned?

 

SHORT TO DO LIST:

 

1.       Record – Verbal cues are like a non-recorded song long forgotten. Without the reinforced and written word, where exactly do you expect to go? My goals are always CLEARLY listed and detailed on my fridge AND routinely checked off when attained. Back in my bodybuilding days, I posted a picture of last year’s champion on my wall, I would repeatedly visualize myself in his place with that trophy.

2.       Progress Points – If you’re looking for increasing your muscle mass, shoot for small strength increases, (in good form), regularly. If you’re looking to lean up, are your jeans fitting better? Are bodyweight exercises, (push-ups, dips and pull-ups), easier for you due to your less overall volume? Shoot for the next hurdle.

3.       Patience  - While I applaud that generally gym-goers openly invite change into their exercise routines, a little more in the way of patience will help deliver those results the magazines and Dr. Oz promised you. Did you put on whatever weight it is you seek to lose in one week? No. So do not expect to lose it in one week. Are you barely eating but STILL not losing fat? Hidden sugars (alcohol, refined foods), perhaps? Not enough protein (to firm muscles), perhaps?

4.       Time Management – We all share the same 24-hour time frame. Stop making excuses and just get it done! Whether you have to wake up early to exercise, do it after work even though you are tired or have a trainer, such as myself, visit your home, GET IT DONE because the guilty energy you spend worrying about exercise would better be put to use, exercising!

5.       Invest in you – Buying a pair of shorts one size too small will motivate you to soon wear them and wear them looking well. Perhaps a pair of sneakers you look awesome in. New iPod maybe? Actually, I might wait on that; the new one will be out next week and then another the week after that. Wear something that motivates you and empowers you at the gym and compete only against yourself. By the way, when did the gym become a fashion statement? Who cares what you look like? Only you and your trainer should! Care that soon you'll be looking better!

 

 

SHORT DO NOT LIST:

 

1.   Friends don’t let friends drive drunk or ruin their diets – YOU are in charge of your health. Do not give in to temptation or commit carbicide. At a party and there’s nothing healthy to eat? There’s always something healthy to eat!

2.   Oversaturation – No-one appreciates a guest that overstays his/her welcome. Save the marathon training sessions for never. Less is more. Get in and get out. Efficiency, not eternal.

3.   Fads – Do not give in to them. There’s a reason for so many new fads; they sell magazines and products! Stick with what works and what has worked. There is nothing wrong with bettering one’s results via a streamlined PROVEN concept, but if it sounds too good to be true…

4.   Weapons of Mass Distortion – The scale is evil! Face it; your weight will fluctuate day to day. But what part of the number is actually muscle, fat, or water? Use the mirror, your clothes, or even photos, which will ALWAYS show definitive progress, or lack thereof rather than just a number.

5.   Support Group – One of the greatest things about exercise, I find is, the solo aspect of the endeavor. For me, weight training has always been a wonderful way to rid my body of negative thoughts, and emotions, and replace them with positive results. BUT it can he a big help to have a trainer, friend or loved one to report to charting your progress. Being held accountable by someone else will help to keep you honest and on the road to results. In my own case, it was the judges, or the photographer, whose lenses were aimed at me that ALWAYS kept me honest and insured me that I did my homework lest I look bad in my underwear posing in front of hundreds of onlookers.

 

 

Happy New Year my friends!

 

Hollis

Holliswashere.com

33. DIABETES: A LOVE STORY

 

By Hollis Lance Liebman

 

In the global scheme of things, chances are you’re one of two people: A “Gonna Do” person, as in I’m gonna do this or that, or a “Do Person” as in I definitively will accomplish this or that. Others label it differently. 2Pac cited himself a “Ryda”, as in getting goals accomplished, and those less capable as “Bustas”. As it pertains to the realm of health and fitness, I myself often ask clients, Are you a sugar or grease person? More often than not, the answer is sugar, especially when it comes to females. Many opt to forego the heavy meats and such but quiver with anticipation when it comes to breads, muffins and the like. Why exactly are carbohydrates, specifically high glycemic carbs, so hard to resist?

 

Of the three macronutrients found in food: protein, fat and carbohydrates, carbs are most efficiently utilized as fuel and specifically high-glycemic carbs as immediate, short-term energy sources. This is why Gatorade is commonly used in sports for its immediate energy uptake.

 

A problem exists, however, when one’s carb intake throughout the day resides mostly, (as in the American diet), from high-glycemic carbs, (fruits, breads, processed foods), instead of long-term energy sources, (oatmeal, yams, beans, quinoa and brown rice), which provide more sustained energy for longer periods of time minus the ups and downs often associated with sugar and sugar-induced energy drinks; which, at best, provide fumes, rather than a full tank of gas to arrive at said destination.

 

Aside from lack of performance in day-to-day life associated with a high sugar intake, and its obvious aesthetic side effects, (namely obesity), a real danger exists regarding this lifestyle, in the long term. It is a disease, nary to be heard, in malls across the country where sugar, in its many forms, can be purchased right next to your local Hello Kitty kiosk: "Diabetes".

 

Diabetes is a near incurable disease, in which a person has high blood sugar, generally because the body does not produce enough insulin. Insulin is responsible for regulating both carbohydrate and fat metabolism within the body. Some diabetic signs are increased hunger, thirst and frequent urination, as well as blurred vision. The normal blood sugar measurement is between 65-140. A high number is between 250-350 and anything over 350 is considered very high.

 

In addition, if blood sugar falls too low, the body will react by releasing a hormone from the pancreas called, "glycogen". Glycogen can be converted back into glucose in the regulating of blood sugar. Furthermore, protein can also be broken down into glucose.

 

There are generally two forms of diabetes: Type 1 and Type 2. Type 1 requires the person to inject insulin as the body fails to produce it on its own and can affect both children and adults alike. Type 2 stems from insulin resistance, also known as Adult-onset diabetes in which the cells are unable to properly use insulin. Type 2 is, as it exists, is the most common form.

 

The maintenance for diabetes is in keeping blood sugar levels as close to normal and can be achieved with close dietary management via eating at regular intervals, consistent exercise and the use of medications when warranted. Further unhealthy activities such as smoking, drinking, high blood pressure, a sedentary lifestyle and elevated cholesterol levels are all further contraindicated behaviors regarding this disease. Since Type 1 can affect both the lean and obese populace and is often inherited, this article is directed primarily toward Type 2, which is largely attributable to lifestyle. 

 

What follows is my top 10 action item list for ways to control, not cure of this disease and live a quality of life if you are currently diagnosed with Diabetes.

 

By the way, when I myself am posed the question if I am a grease or sugar person I always answer, “Both!” However, since Diabetes runs in my family, I make it beyond my job, but my life, to stay informed and take care of my body and those I come into contact.

 

TOP 10 DIABETES CHECK LIST:

 

1. LOW-GLYCEMIC INTAKE – Those of whom derive their calories from lean protein sources, healthy fats and long-acting carbohydrate sources, that do not spike insulin levels, is the primary ticket for not only in keeping lean, but keeping yourself alive. Be savvy of what goes into your prepared food and look for hidden sugars.

 

2. EXERCISE – Will lower not only your body-weight, (adipose tissue), but also an elevated blood sugar level as well as improve your heartbeat and circulation.

 

3. FIBER  - Studies have shown that an increased fiber intake, (slowly and with plenty of hydration), can lower blood sugar levels significantly with those with type 2.

 

4. LIFESTYLE – Those who make exercise and nutrition their lifestyle or long-distance journey rather than fad, (sprint), are more likely to keep diabetes in check.

 

5. NON-SEDENTARY LIFESTYLE – For those in an office setting, it may prove even more important to make an attempt to keep moving. I recall my days as an editor sitting for extended periods of time experiencing lethargy and sluggishness. Take stairs instead of an elevator; make an effort to be more active. For you gamers out there, (myself included), the X-Box Kinect, or PS3 Move or Wii are radical ideas in getting our populace moving through video gaming.

 

6. COFFEE – Studies have proven that caffeine boosts metabolism. I’m in.

 

7. SPICES - Cinnamon can possibly lower blood sugar as well as help the  body to increase its natural production of insulin. That and the fact that it goes very well with oatmeal, make it a no-brainer.

8. RELAXATION – Stress leads to elevated blood sugar levels and relaxing activities will help promote a mental feeling of bliss or satiety and keep your nerves and blood sugar in check. Try daily allotments of yoga, reading or some other enjoyable activity.

9. SLEEP – Studies have shown those with less than 6 hours of sleep per night doubled their diabetes risk. Generally avoiding caffeine after 4pm, or other such stimulants, will help you to achieve a good night’s rest.

10. REGULAR BLOOD TEST – A blood test will definitively tell you if you are at risk as many of the symptoms remain silent. Diet and exercise additions may even prevent a lifetime of medications!

Remember that those diagnosed with diabetes face a lifelong monitoring of healthy eating, exercise, blood sugar monitoring and medications (when warranted.)

Wishing you all very happy holidays and an even more wonderful 2011.

Remember, year-rounders don’t need resolutions – do a good dose daily!

If you’ve worked with me and/or enjoyed these newsletters please take a moment to visit both the Fitness Factory yelp review sight and my own to cast your review:

http://www.yelp.com/biz/fitness-factory-west-hollywood

http://www.yelp.com/user_details?userid=sKn3ddKRzYnzgoL2A9VgvA

Best,

Hollis

www.holliswashere.com

ISSUE #32: TRAIN OF CONSEQUENCES

by Hollis Lance Liebman

Yours in fitness,

Hollis
holliswashere.com

31. MYTH BUSTIN’ 2!
 

Yours in fitness.
 
Hollis
Holliswashere.com

30. (ABS)OLUTELY!
 

2. Use cardio to melt fat away, (increase your metabolism), not to launch yourself into outer space or done so intensely as to induce hunger and thusly immense sugar cravings.

3. Use weight training to target all the muscles of the midsection as ancillary agents while internally strengthening the abdominals.

4. Save your direct ab work after your weight training when they are warm, worked and can benefit from a tad direct work rather than overwork yourself.

5. Taper your carbs as the day progresses so as to prevent late-night carb storage around your midsection.

6. Time is on your side. You did not put on fat in one day so give proper time as to melt the adipose away. Steer clear of the scale, which is, but a number and not a true indicator of body fat percentages. If a numbers addict you are, use a more accurate register of body fat composition in either the calipers or the ultimate in accuracy, the costly and time consuming Hydrostatic weighing. I have always used the mirror to tell me what’s really happening.

7. Have the majority of your carbs in the form of long-term, slow breakdown choices such as oatmeal, beans, yams, brown rice or quinoa, to name but a few.

8. Practice abdominal control or, "a vacuum", as otherwise known. Be conscious of your posture and the prominent usage of your ab muscles in your every day life. Hey, even during throwing up the abs play a major role.

9. When in doubt, schtoop. That’s right, I said it! During intercourse, the abdominals are indeed being handedly worked.

10. Avoid quick fix procedures such a liposuction, for although they will remove stuffed fat cells, continue eating poorly and you may find new fat deposits in less flattering areas. Good old-fashioned hard work, intelligent nutrition and time will finally chisel your midsection.
 
Enjoy your (newfound) summer and Happy Memorial Day.

Newbie’s receive a free training session or nutritional consultation for the month of June. Get your shred on – for real this time!
 
Yours in fitness,
 
Hollis
holliswashere.com

29. WHEN IT’S NOT WORKING…
 

By Hollis Lance Liebman
 
 
“I’ll start again next Monday and that’s it, this time, results!”  We’ve all said it; lied to ourselves, uttered false senses of hope, even allowed self-brainwash that after this last plate of indulgence, it’s on. Things will change. We’ve thrown away or at least hidden away our fat clothes, cleaned out the garbage from the fridge, purchased amazing new adipose-burning supplements, subscribed to every fitness magazine and even committed to 30 sessions with a trainer.

And then that next fated Monday comes and we haven’t lost a pound of fat, our jeans seem even tighter and online shopping at the fat store may actually become a reality. Our mood is down, our dreams unreachable and a solo trip to the movies coupled with concession goodness seems to be the closest thing to a hug.

Why the two steps back, one-step forward eternal dance? Why the yo-yo syndrome of repetitive gaining and dropping of weight? If indeed the shortest distance between two points is a straight line, why then are we running in circles?

I’m here to remind you that this negated confusion happens to us all. Even the greatest trainers in the world at one time or another suffered from chaos and confusion as to achieving our physique goals. Again, it happens to us all. It has hit even me as your personal trainer/guru and one very prominent example that sticks out in my mind was back in 1995 when I was finished with competitive bodybuilding. Yes it’s true that at 19 I “retired” from the sport that I held so dear. After coming off the high of winning a national title, following my week-long binge of food, I did what I had always done – constructed my plan for next year’s contest season. Weak points were targeted, diets including more quality calories (to build new tissue) were etched in stone and absolute precise workouts based on fact, not theory were my brick and mortar. But then one day, I put a big X through the plan as I realized, competitive bodybuilding and my assault on the Mr. Olympia title had passed me for another passion.

And yet, after all of the years of eating high amounts of protein (to build and hold onto lean muscle tissue), low-fat and moderate low-glycemic carb intake (to fuel and harden my body), the marathon cardio sessions (I’m chafing just thinking about it) and the tons and tons of weights lifted (which I knew would either toughen my skeletal structure like that of Wolverine or crush it like Terminator tanks rolling over skulls – nice imagery, I know), I didn’t know how to carry on, or rather eat. And so I ballooned up.

Yes it’s true; One day I would eat enough fuel to run Los Angeles county and then hardly a crumb the next. My body, in desperate need of homeostasis (a constant state of being) simply made a decision to store the excessive energy as fat and so I was! Looming questions haunted me daily: How do I eat? How do I fit in my jeans? How do I get a date?

And then after clearing the fat section in my closet and looking down at my ongoing collection of published articles, I realized I have control over this situation. In fact, my body is perhaps the one thing I do have command over in this universe. And so, the wheels (previously stuffed with fat) began to turn and I constructed my plan of regaining my body and becoming lean! I decided to up the ante when I put the challenge to my then boss (publisher for 3 fitness magazines) at the time that if I could indeed arrive in condition that he provide a layout in the magazine with me as its subject instead of its author for a change.

It felt as if Master Yoda himself was telling me “You must unlearn what you have learned.” And so a new plan based on less food, circuit-based training and so on was forged. The result was a shirtless body that anyone walking the highly competitive West Hollywood area would be proud to display.

And then about 5 months later, it happened as my boss called me into his office to show off the final product. And indeed the layout was very good, more than generous in space allotted and photographs assigned, and except for the fact that the entire article was bordered with a pink background, I was truly happy.

By now you may be wondering three things: pink – doesn’t surprise me, why stop competing and HOW CAN YOU HELP ME?

The first thing I want each and every one of you to accept (as I once did) is that it is your doing. That’s right, your current state (physically speaking as it pertains here) is a result (or lack of) your efforts in the gym and dinner table. It’s not the magazine’s fault, your trainer’s fault, the economy, etc. All of us are the ones that turn actions into results.

I absolutely love the fact that (barring genetics) we have complete mastery over our bodies and needn’t accept our current selves (if unsatisfied.) Each and every week I encounter new persons who seem to go through the motions in the gym or simply spend too much time there in an effort to tighten up for that weekend’s trip to Palm Springs or Vegas or what have you. And I remind them, though their intentions are good, they are akin to cramming for a big test where chances for a passing mark are, slim.
 
What follows is my top ten list of actions that are guaranteed to change your mindset and get YOU back on the path toward physique achievement.
 
1. CHANGE – “If you do what you always done, you get what you always got” says Ronnie Coleman 8X Mr. Olympia. Not happy? Change something!

2. INCREASE – Put maximum effort into each set in the gym, hammer the nail in the wood with just one or two swift and accurate strokes and the job is done. Then do your cardio and get out of the gym.

3. FACT – Get your facts right. Is a banana really the best breakfast for creating long-term energy or will something that burns slower like oatmeal provide more sustained energy for your workout?

4. PLACEMENT – Weights first, cardio after. Why? Cardio depletes too much energy for proper completion of the weights. Cardio should be thought of as elevating one’s metabolism throughout the day, not in burning calories. Weights are used to firm and strengthen the body. Using only one is incomplete and foolish.

5. ROUTINE – Routine is just that. If you’d rather go to Hebrew School or the equivalent instead of completing your workout, at least in my mind, there’s a problem. A new body part split, new exercises, new equipment, and new ipod track list will help prevent stagnation. In short, your physique efforts must not be routine.

6. SINK THE TITANIC – That’s right, stop lying to yourself and over promising only to ALWAYS come up short. Set short-term, realistic goals for yourself AND add a cheat meal here or there or purposeful indulgence will be guilt-free and much appreciated on your body and mind-set.

7. ROSES NOT WEEDS – Surrounding yourself with good food, good equipment and good people will support your gym efforts infinitely.

8. FIND YOURSELF A HOBBIT – As a child, the animated Lord of The Rings movies spoke to me for one line of dialogue in particular. As Samwise desperately seeks to reunite with his master Frodo, Gandalf the Wizard over voiceover tells us, “He would try over and over, 1000 times if necessary to free his beloved Frodo from the tower of the Orcs.”  Another phrase that motivates me is a line taken from a 2Pac song, “If you choose to apply yourself, go against the grain and you’ll get the riches and the fame.” And lastly Rocky himself who uttered in the last rendition of the famed series, “If you know what you’re worth go out and take it.” The power and motivation embedded within those quotes flow through my body like blood, providing everlasting strength and clarity.

9. TELL THE TRUTH – Is your methodology truly working? Have you arrived at the pearly gates of physiquedom? Listen not to what you may falsely tell yourself or even loved ones who mean well, but rather the mirror-mirror on the wall who is compelled to always reveal the truth. Are you using too much weight such that ancillary muscles take over the lift? Is your range of motion shorter than A Hobbit? Tell the truth.

10. FIND A CASINO – For me a viewing of this 1995 De Niro/Scorsese collaboration was literally an epiphany and my answer to what to do after my bodybuilding career was over. I’ve been penning movie scripts ever since and am now on my 8th feature. For those of us lucky enough to be blessed with a passion, you owe it to yourselves to go after it. As I’m sure many of you can relate, I’ve been lied to, stolen from, used and the like but no matter what, I will achieve my lifelong dream of one day having my screenplay produced!
 
Remember that a complete and permanent listing of these newsletters can be found directly at:
 
http://www.hollisliebman.com/Archives.html
 
Pass it on.
 
Until next rep,
 
Hollis
www.holliswashere.com

by Hollis Lance Liebman
 
Now, nearly three months into 2010, I’m sure many of you are keeping true to your vows of gym commitment and I most assuredly need not remind you who you are, the driven and dedicated. And while I do see many gym-goers on a daily basis, what is often witnessed, (nearly three months in), is largely lackluster at best.
 
There’s the endless bantering betwixt friends and would-be dates, iphone texting, latest Lady GaGa video played, (or overplayed), on the LCD screen and a myriad more reasons to be less than present during one’s workout, let alone, set.
 
Some random observers are always surprised when they see me seemingly racing across the gym spending barely a moment at one given exercise. Their usual question is, “That’s it, just two sets?” My head tilts, my jaw tightens and a smirk transcends across my face as I reply, “Had you been present and given of yourself to each and every given set, 2 would have been more than sufficient in order to break down the muscle tissue and thusly stimulate new growth.”
 
Bear witness to a recent example. Just last week a rather tall gentlemen approached me inquiring what I do for my hamstrings to make them “pop” as he eloquently alluded to, or “sweep out like a bull’s belly”, as I stated. After his confusion as to my use of simile, I informed him that I probably am not doing anything different than he BUT I am squeezing each rep instead of kicking through like a bucking horse, (another simile), as most do. An hour later he hobbled over and thanked me for he finally achieved a pump in his hamstrings. I smiled and returned to my protein shake.
 
Are you doubting the importance of one given set and that it alone can truly make a difference?
 
A few years ago, my gym conducted a push-up contest. I was hesitant at first, not for fear of winning or losing, but in citing that I had nothing to prove. After all, a Mercedes Benz need not travel in the speed lane for everyone knows what it is capable of. (Another simile?) After further pondering the challenge, I thought about channeling my all into that one given set. I honestly do not recall how many pushups I completed that day, (although they were performed correctly – minus the bounce or coiled spring usually attributed to such a repetition-based exercise), but I do remember how pumped and swollen my chest was upon staggering to my feet. Furthermore, I was even sore for the next two days! Lesson learned, or in my case, applied? Give more and receive more!
 
Still doubtful? It is a given that a neophyte carpenter will utilize more strikes to embed a nail into a piece of wood. But an experienced carpenter will have the ability to harness all of his/her strength and accuracy to achieve the same result with less strikes thusly making the task less time consuming and more efficient. Less is more. I believe intensity is not God-given but rather something to which we can all work up. to. Having trained since I was 13, (now 34), it is probable that I can accomplish in 1 or 2 sets what might take one less experienced with the iron 4-5 sets, and so can you!
 
What is at the heart of this matter all comes down to one thing: desire. Specifically, the desire for people to avoid pain and embrace pleasure; which can be found in every walk of life, including the gym. We are willing to pay almost anything in the form of pills, potions and varying surgeries that all promise the world when it comes to physique enhancement in an effort to undercut output and save time.
 
Fortunately, I learned at an early age the value of putting my all into a given set and exploring the possibilities of human development, begot by the simple revelation that our bodies are perhaps the one thing we truly have control over. While we are born with an inherit body type and structure, we absolutely can change the muscle size and body fat composition of our bodies. It was that very appeal that led to my national bodybuilding victory at the age of 19.

Believe me, when you are on stage in your underwear in front of thousands of people AND your parents are seated front row, you keep yourself honest and put in the training and you stay on that diet no matter what. (Especially after they’ve paid for your chicken breasts.)
 
What follows is my set list to help you give more and ultimately receive more every time you catch your physique’s reflection in the mirror.
 
THE PERFECT SET:
 
1.    BE PRESENT – Many of us exist in the now by recalling days of yesteryear or sprinting forward to thoughts of the future. Being in the here and now and committed to the given set at hand will help to ensure that you derive the most from your set in terms of muscle stimulation.

2.    BE EFFICIENT – Save the chatter for after the workout or at the very least, after your set. It takes only one incorrect rep to throw out a back, tear a muscle or worse! Like Rambo – get in and get the hell out.

3.    GIVE – "Give to the set" is something I am often heard saying with my clients implying just that. In the course of say a pushup; lead not with the shoulders or an arched back, but rather the muscle at hand – the chest. Give the intended muscle to the exercise and receive (proper) muscle atrophy and renewed growth.

4.    EMOTE – Be impassioned about the set at hand. Before any of my given sets, my mind has already completed it – it’s a done deal and thusly I have conquered my set. Once programmed with this imagery, the physicality of actually doing the set is like a train rampaging over previously laid tracks.

5.    NOTHING ELSE MATTERS – Eliminate all distractions! Trust me, your problems and achievements will still be there after your set. Be present with your set in the here and now as you would a close friend in need of help.

6.    TARGET SET – If you lift the same you will look the same. Despite the fancy terminology, (core), the fancy workout gear, (Under Armour), the fancy workout drink, (Muscle Milk), it all comes back to the stimulus. Weight training is by definition-progressive resistance training. Want to improve? Either lift more weight, (when able and in good form), or achieve a rep previously not attained with a given weight and the seeds of change are planted.

7.    SOMEBODY'S ALWAYS WATCHING – You may not be giving your all and possibly fooling yourself, but someone sees how much, (or little), you are giving to your workouts. While this may not matter to some, it matters to me as I pride myself on my clients seeing that I am in the trenches just like them doing the good work of weight training. I am hyperaware that somebody is always watching, and whether that is for a workout tip, the selection of a new trainer, or a book of the month choice, you won’t catch me less than focused on the set at hand.

8.   BE HONEST – Did you forego squats, (compound movement), in lieu of leg extensions, (simple movement), because you convinced yourself they were just as effective? That’s like haphazardly tossing your belongings in your drawer and citing your house clean. (I know.)  Do right by the muscle for proper stimulation.

9.    BE VISUAL – Reward or goal yourself. Week in and week out the completion and adherence to a workout lifestyle must be embraced with some sort of positive reinforcement to continue such. Yes being in shape is reward in itself, but really people, sometimes we all need a little more encouragement. Perhaps a diligent adherence of said lifestyle will be met with the reward of a cheat meal, a new pair of pants or my new obsession – a Nintendo Wii game.

10. EMBRACE PAIN (temporary) EMBRACE PLEASURE (long-term) – Just face it, face the set, use the intended muscle in strict form rather than recruitment from ancillary muscles. Place the tension on the muscle at hand. Remember, the lactic-acid buildup or burn is truly only temporary but the results…priceless.
 
 
Hollis
www.holliswashere.com

27. Committed to Commitment Part 2

by Hollis Lance Liebman

Hollis
www.holliswashere.com

26. Holiday Training

By Hollis Lance Liebman

25. Anatomy of a Cheat Meal
 

24. The Good, The Bad and The Hungry!

HAPPY HOLIDAYS from HOLLIS!

1 FREE training session to newbies to be used before the end of 2009. Get your head start on fitness, now!

by Hollis Lance Liebman

www.holliswashere.com
 
It’s 2:33 in the A.M. and you’re anchored to the fridge. It’s the calm before the storm and you’re about to be unleashed. Then suddenly, in a whimsical delight, you’ve polished off the rest of dinner, your significant other’s leftovers, washed it down with a caffeine-laced diet drink and even considered finishing that thing changing color in the drawer down below.
 
You stumble back, hit the rest room and trudge back to bed. But sleeping is not an option as guilt; false energy (caffeine) and too much energy (see earlier) beckon the call to sleep. As you sit upon the edge of bed, your shoulders slumped low and your head hanging onto your now stuffed belly, you wonder why you ruined a seemingly perfect day of eating with this sudden gorge fest. You suggest it was an almost perfect day as you barely ate…or was it?
 
ANSWER: Consider your nutritional protocol as a bridge. One point will not support the drive, whereas multiple stakes or pillars will insure a safe and sturdy ride across. The body works in much the same way. One or two meals a day will actually slow one’s metabolism whereas 4-5 small meals will fuel activity and keep one’s metabolism revved. Of course these meals should be one part lean protein and two thirds low-glycemic (low-sugar – long-term energy) carbs and fibrous (digestive) carbs.
 
QUESTION: “What about tapering carbs as the day goes on?” I see you’ve been reading the magazines again. And yes, this theory seems to work, provided you can pull it off and not raid the fridge as discussed earlier. The key rests upon looking into the future. Meaning, if protein and some veggies for your last meal will keep you from binging then great. I personally know that Domino’s will be delivering later that night were I to not include complex carbs as part of my dinner. Look ahead and you will do less damage later.
 
As far as further curtailing nighttime hunger, what can one do without giving into sinful temptation?
 
1. Plan a cheat meal sometime during the week and preferably earlier in the day when you know you’ll still be active. Looking forward to this meal will help to keep you honest for the long term.

2. Introduce a healthy fat during dinner so as to satiate – nuts, peanut butter, top round or salmon are excellent foods that will help to curtail the beast that is hunger.

3. Drink, drink, and drink! Water, diet iced tea or diet soda (caffeine-free so close to bedtime) will help to create a sense of fullness.

4. Near caloric-free foods in quantity before bedtime. Tricks I’ve used include: air-popped popcorn, rinsed pickles, egg-white omelets topped with salsa and frozen diet soda ice pops.

5. RTD (Ready to Drink) Protein Drinks. My favorites include LEAN BODY RTD by LABRADA and SYNTHA-6 RTD by BSN. These meal replacements are heavy on protein, less on carbs and even provide fiber – yay!
 
Remember to check the Archives section of holliswashere.com for a complete listing of these articles and to keep your questions and comments coming – both they and you are greatly appreciated!
 
Warm wishes,
 
Hollis

23. BODY OF SUPPLEMENTS PART 4: THE FEMALE

By Hollis Lance Liebman

“I’m so frustrated! I’m barely eating, I do a ton of cardio every day, I feel weak and tired, my arms wave like flags, my thighs rub together when I walk and I’m still fat! My girlfriend told me about this surgery that removes...” STOP! Does this sound like you? Are you playing the yo-yo syndrome? Have you accepted your “fat” self and given up on the hopes of ever wearing single-digit dress sizes again? Do you change exercise routines more often than boyfriends? If any of this reads you, keep on...

Every day I am approached by women who are confused as to why they are not losing weight, or fat, as I am quick to point out. And though their efforts in the gym are fierce and their dietary practices restrictive, their results have come to an instant and screeching halt.

Day and night I am witness to many women blazing through arduous cardio sessions including spin classes, cardio classes and the like only to wind up heavier as the weeks progress. At best, many women stay the same. But far too many cases exist of women joining the gym who actually gain weight! How is this possible?

Have no fear. This newsletter is for you ladies. I’m here to add light to the darkness and have you looking fabulous…again! Let’s end the madness once and for all. Let’s get you lean. Not “skinny” or “diet” which implies a temporary state but rather lifestyle which equates to ongoing results that are both doable and noticeable.

My mission in this article is twofold: debunking nutritional myths and the application of sports supplementation for the female and her goals: to shed body fat and hold onto precious muscle tissue.

First, let’s examine what’s going on. Many women avoid weight training for a common misconception that it makes one big. (Genetics anyone?) So, you skip breakfast because you’re not hungry and opt instead for a high sugar-coffee, you do cardio until even Lance Armstrong would drop, you eat a salad so calorically dense that the gardener whom originally grew it would cry and you arrive home, frustrated, tired, depressed and ravenous as a result of all that cardio and turn to your only friend…the fridge! So you eat and you drink and then step on the scale the next morning and as it relates to body mass, you’re fatter!

“I’ll just starve myself.” Great idea if you’re looking to rid your body of its precious lean muscle tissue and keep the fat.

“Fine, Lipo then.” Fantastic if you enjoy gaining fat in new places provided your caloric allotment remains a constant.

“I’ll live off those diet shakes, they’re low calorie.” Yes but high in sugar, which equates to more fat!

Remember, the definition of insanity is doing the same thing and expecting different results.

We are not taught how to eat properly in this country. The old diagrams, charts and indexes of yesteryear are both ineffective and outdated. Multiple servings of cereals, breads and fruits per day will result in one thing only: the accumulation of body fat! The other sphere of thinking has us believing that all carbs are bad and must be severely restricted or eliminated in order to lose weight. At best, this is a quick fix that almost always winds up with the practitioner heavier than they were upon commencement. This low carb approach is not working. At best you are “skinny” temporarily, which in truth is actually an emaciated state with a loss of muscle that on paper looks good because of the overall bodyweight number but it cannot be maintained for long and you will be heavier soon thereafter. The same for, in my opinion, fasting and other such nonsensical “cleansing” type methods.

The key to fat loss and dare I say, permanent fat loss is in the Glycemic Index or GI for short which is the rate at which carbohydrates effect blood glucose levels. Examples: most cereals rate high, most beans rate low.

No, I’m not asking you to live on egg whites and oatmeal or even to give up your weekly allotment of alcohol (weekly, not daily) or creamer in your coffee. My advice is to put clean fuel into your body most of the time and you will almost immediately tone up. And please stay away from the scale. What has it ever told you that was positive? It reveals but a number, a progressively heavier number is my guess. Use your clothes and the mirror to dictate the actual physical shape you are in.

I believe you that you truly do not eat a lot but a calorie is not a calorie. In a nutshell, my suggestions for getting lean are this: 3 full body weight training workouts per week, 4-5, 30 minute cardio sessions weekly and 4-5 small (low GI) meals per day. Follow these principles and you will be lean. I hear you. “You want me to eat more? Are you crazy Hollis. I will be a balloon.” I want you to eat more frequently, small, clean meals and cut the intensity on the cardio, which will only result in a ravenous state. Remember, cardio makes one leaner but not firmer. Weight training is the best stimulus that will tone and sculpt your body as well as increase bone density and help prevent osteoporosis. For those of you whom I can’t seem to get through to, I ask you to give my program 2 weeks. What do you have to lose? How about a few dress sizes for starters!

“I don’t have time for this. I barely have time to eat as it is, let alone prepare healthier choices.” I hear you, believe me I hear you which is why sports supplement technology is so great today. But first a quick word on eating out.

We all eat out during the week and I am here to tell you that no matter the locale, no matter the time of day, there is always a healthy choice on any menu. Remember, you are the consumer and absolutely have the right to have it your way. For a more detailed analysis of dining choices please visit my very first newsletter in the Archives section of www.holliswashere.com

Additionally, I absolutely do advocate at least once per week relaxing the reigns and indulging in a little cheat meal. This will not only act as a reward physically as well as mentally, but also help to keep you honest during the rest of the week. Remember one pebble placed on a treadmill will not derail you but a handful will. Have your naughty meal and move on!

What follows are the top 6 supplements I would personally choose if I were a female, given that my two main goals were fat loss and muscle preservation. Please keep in mind that I do not advocate nor endorse the taking and/or overdosing on sports supplements.

THE TOP 6:

1. ULTIMATE WOMAN DAILY PACK FROM VITAMIN SHOPPE offers an easy and convenient way to prevent against a vitamin deficiency and thusly insure one is taking in all the right vitamins and minerals for proper bodily function. I have always believed in taking a packet of vitamins daily as no one vitamin can possibly contain all the essentials and in the proper amounts.

2. LEAN BODY FOR HER or OH YEAH! RTD's (Ready to Drink) are good examples of a meal replacement shake designed to keep one’s energy up as well as to preserve lean muscle tissue and utilize stored body fat as energy. Although the calories are relatively low, the carb content, specifically sugar content is near nonexistent and the majority of the calories are derived from protein making this a much better choice than traditional “weight-loss” formulas, which, although low in calories are both high in sugar and low in protein.

3. NUTRITIONAL BARS’ greatest strength lies in their durability in travel and reliability as a quick energy fix when food and time are not an option. Although there are many choices on the market today both low in calories and high in terms of “diet” it still amazes me how many of these products are not only high in sugar, but derive most of their calories from simple carbs making them passable as a quick energy fix but a failure in terms of long-term fat loss. It is for this reason that I recommend a bar that is both high in protein and low in sugar: WORLDWIDE SPORT'S PURE PROTEIN bars pack a muscle-toning 31 grams of protein and 3 grams of sugar making this product a no-brainer for the fat-conscious female gym-goer.

4. JOINT SUPPORT is crucial in getting the most from the human body in regards to the daily stress placed upon your joints and tendons and in keeping good joint health and mobility. In addition, COSAMIN ASU has shown to reduce arthritic pain and tendonitis.

5. CAFFEINE has been shown to improve mental clarity as well as enhance thermogenic fat loss and it is for this reason that its inclusion in one’s workout regimen coupled with food can result in dramatic results. My choice is EXTREME CAFFEINE from PROSOURCE with one pill supplying 200 mg of the highest-quality natural caffeine as well as 250 mg of L-Tyrosine for added focus and performance.

6. OMEGA 1250 from PROSOURCE is a composite EFA (essential fatty acid) that has been shown to have a positive effect on cardiovascular, skin, joints and overall health. These are essentially good fats derived from the highest quality deep-sea cold-water source that’s even available in lemon flavor hence no more fishy aftertaste.

Please keep in mind that there are many wonderful products designed to enhance your physique goals. If I haven't mentioned your favorites here, by all means seek them out but remember that supplements are merely supplemental to a good diet.

Although the cold has set in remember to train consistently.

Best wishes,

Hollis

22. MYTH BUSTIN'

by Hollis Lance Liebman

www.holliswashere.com

Billboards showcasing youth in skin-tight clothes sporting near nonexistent body fat levels. Afflliction T’s promoted toward the broad shouldered punch and kick inclined. Even references to sports nutrition supplement Muscle Milk from Wu Tang Clan famed member U-God on his latest hip/hop album; fitness is big business. So much so that your local Costco now sells multi-annual gym memberships…for less of course.

Yet with the worldwide fitness craze and boom, one might think more clearly defined answers and solutions to ageless questions would be presented. Alas, a seemingly endless barrage of similarly phrased perplexities and assortment of different answers follow. In short, mass confusion permeates the exercise stratosphere.

I recently had the pleasure of attending perhaps the most beautiful wedding I’ve ever witnessed. And per usual at these events, I was asked my relation to the groom. My proud response was that I am his trainer. What followed was an almost immediate and contagious gut (literally) reaction. Abs were tightened, arms were flexed (or hidden) and chests (male) were tensed. My table’s reaction to my being a trainer was perhaps the same as if I had revealed myself to be a cop. Although instead of drugs and paraphernalia tucked away, in this case it was bread and heavily marinated meats. After reminding my peep’s that this was indeed a wedding and a time to celebrate, I asked where the butter was and was promptly handed two slabs in the painstakingly created shapes of a pair of swans. Devoured them I did and was still able to fit into what I deem my “skinny suit.” Oh yes there exists a “fat suit” in my closet but I need not wear it ever again. It remains a bloated reminder of my past. A time when I too was confused as to food, training and cardio and just how exactly they all fit together.

By the end of the night, our table turned into an impromptu seminar on everything exercise and it was awesome to field questions, as well as one by one bust some myths. When asked for my card, I politely replied how tacky I thought it to be in bringing such to a wedding but did offer my website address for those with a good memory or command over the iphone’s notes feature. Seeing the guests leave the table with a sense of newfound knowledge and final solution to whatever their own personal exercise dilemma was did my heart good in the same way surpassing a later level of Super Mario Brothers had when I was a kid. Okay, I confess, I still play…PS3 anyone?

Although somewhat covered in past installments, what I present here in this issue of my newsletter are some of the top myths or issues people face every day in their quest for physique mastery and how to positively make the most out of every lesson.

1. West Hollywood Syndrome – A term I playfully coined that I assign to the gym-goer who one day expresses his need for more muscle size and then reverses himself the next day (sometimes in the next hour) for ripped abs. PEOPLE, make up your minds! One must lay down the railroad track before crossing it. Build the house before painting it. You get the idea. The good news is that the old system of bulking up is a thing of the past. One can absolutely gain muscle while staying relatively lean but to be ripped AND grow is near impossible. Instead, designate clearly defined periods for growth and the subsequent cutting up phase. Remember, we are growing muscle tissue here and similar to a farmer raising crops, requires time. And another thing, do not be afraid of taking in good fats during this muscle gaining period: egg yolks, salmon, olive oil, etc., in moderation of course.

2. More Than Initially Motivated – We ALL verbally say we’re gonna do it come January first. That this WILL be the year. The first rolls around and since it lands on a Wednesday, we decide to start the next full week. But that week is already filled with work and a host of other things. But you do make it to the gym, nearly one month into the new year. And you know the rest. How can we stay motivated? By seeing results of course! Or at least a pathway to results. A bikini that hangs in the closet. A pair of jeans. That old suit you fit into 10 years ago. Perhaps a trip to the Nike store for some new running shoes. An update to your itunes maybe. Wherever you can find motivation, use it. My own motivation was once from a competitive standpoint of beating my previous physique on stage. Now it is to stay both lean and fit into my old suits. Of course looking forward to cheat meals on both Wednesdays and Saturdays helps as well. It also helps in knowing that you are the one lifting the weights, stepping on the stepper and grilling the salmon and that it is you who looks awesome in those jeans.

3. The Marathon – Endless streams of sweat at a super-high intensity pace for hours on end. And guess what? Now you’re ravenous. Sugar and plenty of it calls to you like blood to a vampire. Remember: Cardio is performed not in burning calories but in keeping one’s metabolism running all day long and thusly burning fat as an energy source. Keep your weight training intense and your cardio moderate for more fat burning and muscle sparing results.

4. Alternative Training – As fond as I am of bands, Bosu balls, Yoga and even the TRX system, in my mind they will never take the place of good old fashioned weight training which will build bone density and truly sculpt one’s physique in a way no other exercise modality can yield alone. What about Madonna you say? She is clearly a yoga/Pilates practitioner. Great. But guess what training she adopted that truly changed her body for the better originally? No not the Kabbalah! Weights.

5. More is Better – Whether you’re a bodybuilder or trying to fit into a single-digit dress size, more is better seems to be universal. Twice the weights, twice the cardio, twice the fat burning supplements, muscle builders or what have you. This approach always leads to the two same things: overtraining and less results than when began. Better is better. Less is more. Less volume and more intensity. Less sugar or refined carbs and more quality energy sources.

6. Which Way is Up? –  A. Do I eat before weights? B. Weights or cardio first? C. Should I eat right after my workout? D. When can/should I have sugar? E. Stretching?

1. Before weight training yes for glycogen (energy.) Before cardio no – empty stomach so fat is burned as fuel. B. Weights then cardio. If cardio is performed first followed by weight training, there is no energy left. C. Post-workout nutrition is essential as the body is in a state of disrepair and needs the proper proportion of nutrients to heal and grow back stronger in an expedient manner. D. The best time for sugar (immediate short-term energy source) is indeed post-workout when the sugar (combined with whey protein which is predigested) will shuttle the protein into the system and immediately begin the healing process. E. Stretching should occur both during and after exercise when the muscles are hot. Pre-workout stretching is ill advised, as the muscles at this time are tight and restricted. 5-10 minutes on the bike to thaw out the body followed by light stretching is the ticket.

7. Like a Vegan – The Vegan must be smarter than his/her carnivore-loving peers as his/her protein sources must be combined to create complete sources beneficial to the body. Example: soy protein alone has only 45 % useable protein while 55% is wasted. Compare this to an egg white (a complete protein source), which utilizes 92 % and wastes a mere 8 %. Can the vegan build an awesome physique? Absolutely but he/she must combine food sources for the best nutrition. Beans won’t do it alone. But beans coupled with rice will.

8. Supplements – Have their place but will always be supplemental to food. They are great when in a rush and when unable to sit down to a full meal. Which ones are best? Re-read the Archives page on holliswashere.com for my suggestions based on the three body types.

9. I STILL want Abs! - Not this again. Didn’t we cover this? OKAY. We all have abs from our birth. They are the one muscle that is already developed and are to be trained for their compactness rather than volume. Yes I do think sit-ups and its myriad of offspring are less effective than good old weight training as the abs are used as ancillary muscles during nearly every lift. If you want your abs to be prominent then eat clean. Low carbs? NO! You need carbs! Stick with low-glycemic index carbs.

10. Is it Wrong? – Can I work just arms together? Of course you can. There are many ways to arrive at said destination. Just look at map quest. Seriously folks, if it feels right and you’re seeing results, stick with it. There are limitless ways to put exercise routines together. All I need know when taking on a new client is the answer to two questions and I can deliver them to the promised (physique) land:

1. Any ailments or limitations?
2. What are your goals?

Hope you’ve all enjoyed your summer! Remember to “keep it honest” by putting in your quality gym time and Grade-A fuel in bringing your physique to its fullest.

Until next rep,

Hollis

www.holliswashere.com