HEY SAM:  You mentioned “shocking” the muscles when you work out and doing different exercises. Does that mean that every time you work out, it’s good to always change your workout, or should you be consistent and change your workout routine every couple weeks? -Joseph, Los Angeles

The body responds rapidly to any weightlifting or exercise routine. Yes, it’s important to continually challenge your muscles by “mixing it up.” When I train clients, I make sure to change up their routine (on average) every 4 weeks (or every 8-12 workouts).

The theory behind this is called “periodization” which means that workouts should be periodically changed to make them effective.

You can “periodize” your weight workouts by trying these 6 steps, in order:

• CHANGE THE ORDER. Do your current workout backwards. For example, if you generally finish by training abs, on your next workout, start with abs and work backwards.
• CHANGE THE REP PATTERNS. If you generally lift in four sets of 12, consider changing your rep pattern to an inverted pyramid (i.e., 12, 10, 8, 6, then 12) or change the number of repetitions for a given set from 12 to 15, or 20.
• PLAY WITH THE WEIGHTS. If you’ve become accustomed to a certain weight on an exercise, try reducing the weight and working with higher rep patterns with extremely strict form. Or if you’re using light weights, try “upping” the weights to heavier amounts and doing fewer reps (again, with very strict form).
• CHANGE THE EXERCISES. Probably the most obvious thing to do is to do different exercises to hit the same body parts. For example, if you’ve been doing squats, try lunges or the leg press instead.
• CROSS TRAIN. Remember that the goal of weight training, for most of us, is not to become a competitive bodybuilder, but for “real life” strength. Cross train your muscles, using circuit training, “boot camp” like classes, “core” classes, and other types of training that brings resistance work to a new level.
• TRAIN YOUR WEAKNESSES. I’m a sucker for a good pull-up, because they are by far my worst exercise. But I manage to do several pull-ups every day in my quest to improve. What are your body’s weaknesses? Be honest about them, then hit those areas in the gym with rigor and fierce dedication.

ESPN, one of my favorite magazines (part for its slick design, part for the gritty/matte paper stock and on-the-cheap saddle stitch binding) offers some insight into the athleticism of the new U.S. president:

Barack Obama has a tough act to follow (we’re talking about sports here), succeeding a man who once owned a major league baseball team, bench-pressed 185 pounds and ran a marathon. But the skinny newcomer should hold his own. Before the election, candidate Obama championed a college football playoff and lobbied to bring the 2016 Olympics to Chicago, his hometown. His passion for pickup hoops and his clutch three-point shooting during a summer visit with troops in the Middle East are, in their own way, Jordanesque. And now that he’s moved into the White House, President Obama is looking for a room with a ceiling high enough to hold a basketball court.”

Here’s ESPN Magazine’s overview of Obama’s athletic career.

Everyone keeps asking newly anointed White House Chief of Staff Rahm Emmanuel if he’s “having fun.”

“Fun is not the first adjective that comes to mind,” he said in a profile appearing in Sunday’s New York Times.  Still, I found his physical fitness regime (detailed in the same article) pretty impressive:

He woke as usual at 5 a.m., swam a mile at the Y, read papers and was in the office at 7 for the senior staff meeting at 7:30. There was a meeting in the Situation Room about Afghanistan; a leadership meeting; a conversation with the Senate majority leader, Harry Reid, Democrat of Nevada; a meeting with Senator Orrin G. Hatch, Republican of Utah; budget meetings; several conversations with the president.

Later, in the same article, we get some more specifics about Mr. Emmanuel’s resistance training regimen:

On days he does not swim, he works out, and conducts business, at the House gym: 25 minutes on the bike, 20 minutes on the elliptical, 120 situps, 55 push-ups and many sweaty conversations with his former colleagues.

Whether or not you agree with his politics, it’s good to finally see some physical fitness in the White House.

HEY SAM—How often should your trainer check his iPhone and send text messages during a workout session?  I see it so often at Gold’s that it’s funny. People are paying good money for a personal trainer, yet the trainer spends his time checking text messages and email on his Blackberry or iPhone —even sending texts or returning calls. Amazing. —Evan, West Hollywood

I think the guiding principle is that  you ought to have his full (not necessarily undivided) attention.

For a trainer—like all independent contractors—the mobile phone is the lifeline to his business.  I’ll bet that Jack LaLanne would say that a trainer should not bring his cell phone onto the gym floor, lest it becomes a distraction. In the spirit of full disclosure, I always have my cell phone with me in case I receive a cancellation.

I say “not necessarily undivided” attention because my experience as a trainer has taught me to focus on several simultaneous visual and auditory phenomena at once.  For example, while someone exercises under my supervision, I’m also monitoring their breathing, observing how steadily they’re moving the weights, looking for a full range of motion, correcting their form, counting, (and more).  In other words, if your trainer’s attention is divided, it should be divided for a purpose that serves you as a client during your session.

If a trainer is actually Twittering, or sending e-mails and text messages during your session, I think it’s grounds to fire him/her. (I’m not including circumstances such as life or death, or major emergencies, but there’s really no valid reason for your trainer to be texting while on the job). That’s what breaks are for.

Also, keep in mind that a cell phone can be used as a tool during your workout.  I use the iPhone’s stopwatch application with clients while they perform timed exercises—a perfectly legitimate purpose.

For a limited time, you can get in shape with me at any of my private locations, including the specatcular rooftop gym at 1010 Wilshire, for just $49 per session — a 40% savings. New and current clients. (Feel free to spread the love!)

RSVP directly to me via e-mail, or call my office: (323) 785-2300.

Hey Sam: Do you have a good exercise to get rid of fat on top of the knees? —Jennifer, Orlando, Fla.

You can’t really spot reduce the fatty tissue on the top of the knees. I would recommend strengthening the underlying muscle tissue and connective tissue by doing leg extensions once or twice per week with a heavy enough weight that you can manage 3-4 sets and 12-15 repetitions.  This will build stronger, more attractive quadriceps (the muscle directly above the knee).  To reduce fatty tissue, you will need to follow a program of cardiovascular exercise combined with a proper meal plan. More information after the jump. (more…)

My friend Susan is thinking about buying a “Parabody” home gym.  Do you have any recommendations regarding this or other brands of home gyms?  —Bob, Silverlake, CA

When it comes to weight machines for home gyms or light commercial use, Hoist Fitness does a great job. One of the big considerations on weight machines are shipping costs, and Hoist is located in San Diego. Not sure what Susan’s budget is for the gym, but this unit by Hoist does all of what the Parabody unit does, and more. (more…)

Reach & Touch Crunch

On the road, time and quarters are tight, so these six exercises require no special equipment; they’ll kick you into shape by using your own body weight as resistance.  After the jump… (more…)

Last week I was training with someone I’ll call John. He was having a really rough week. He really spilled out his guts and heart to me about how he was feeling about his body, weight, and sense of self.  At one point, he broke down into tears. It was an important moment for both of us.

From my perspective as a coach, moments like this are crucial to the development of a person’s “new” self. It’s that moment where a person stares into the depths of the unknown and confronts their dragons.  Now, in this moment with John, I tried to be all of the best parts of myself:  empathetic, understanding, gentle. But sometimes even when I try my hardest, I often fail to communicate gently enough.  Sometimes I just miss the mark. Sometimes I come across as a wise-ass, or my tongue-in-cheek attempt at humor is more aptly described as “foot-in-mouth.” (more…)