I’m often approached and asked to pin down a single exercise as the one that will help lose the most fat and sculpt the quickest. That’s not an easy question to answer.

You see, I’m very aware of the fact that though an exercise may be perfect for Client A, it may not be the best choice for Client B—hence my hesitation to label any exercise as the universal best.

That being said, some exercises are definitely better than others. And, yes, there are even a few that I would call the best.

What makes an exercise the best?
When you decide which exercises to include in your routine, it is important to consider the type of movement involved. The simpler the movement, the fewer calories you’ll burn and the fewer muscles you will strengthen. On the other hand, the more complex the movement, the more calories you will burn and the more muscles you will strengthen.

To put it simply, exercises that use complex movements will deliver better results than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout.

What is a complex movement?
A complex movement is a multi-joint movement that recruits large portions of the body to complete the exercise. Let’s compare a simple movement leg exercise with a complex movement leg exercise:

The leg extension machine uses a simple, isolated movement to work the quadriceps. You’re in a seated position moving only your knee joint. There isn’t much involvement, if any, from other muscles and it doesn’t burn very many calories.

Now let’s look at a free weight walking lunge. You start by standing with your feet together and a dumbbell in each hand at your sides (or a barbell across your shoulders, or a medicine ball held at your chest, or even with no weight at all). You take a large step forward and lower your back knee, keeping your front knee at a 90 degree angle. Now you push off your front foot and pull your back leg forward, repeating the movement.

How many muscles did you utilize while performing the lunge? Probably too many to count.

You certainly worked your quadriceps, gluteus, hamstrings, calves, abdominals, supporting muscles in your shoulders, arms and back- just to name a few. You also raised your heart rate and really kicked your metabolism into high gear. That’s what I call a great exercise.

Other ways to increase intensity
Using complex movements are just one of many ways to kick your workout intensity up a notch. Try incorporating a Super Set into your routine. To do so simply perform two or more exercises in a row and then take a short rest.

Or how about a Compound Set? Perform one exercise, rest, then perform an exercise with opposing body parts. To find exercises that compliment one another, choose ones that have similar but opposite motions such as a chest press and a row.

The key to finding the best exercise is to find the ones that bring your workout intensity to a whole new level.

I’d be shortchanging you if I named any exercise as the best. The fact of the matter is that it is a combination of changing your workouts up, using interval training, and even some good old cardio that will ultimately see you to your goal.

These methods will help you to burn more calories, increase your metabolic rate, and will stimulate the production of more fat burning and muscle toning hormones. Of course, there is more involved to achieving your fitness goals. You need to incorporate fat burning into your routine. You need to consistently challenge yourself during workouts. You need to take control of your eating habits and to get your diet dialed in.

So what’s the best exercise for you? Find out – call or email me today to schedule your no obligation fitness consultation.

Have you made progress or did your motivation sizzle out?

Most people wait around for motivation to strike them like a lightning bolt. Well, I’ve got news: motivation isn’t something that happens to you – it’s something that you create for yourself.

If you don’t feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Read the following 21 Mindset Tips and prepare your mind for success.

1.)  Success comes first in the mind, so visualize yourself accomplishing your goals.
2.)  Remember, you are the only person who can hold you back.
3.)  Forgive yourself and love yourself despite past failures.
4.)  Decide what is important in your life, and focus on that.
5.)  Conquer each negative thought the moment it enters your mind, when it is weakest.
6.)  Give up the idea that things won’t go right unless you worry about them.
7.)  If you bring the body of your dreams to the point of resolve, then you’ll soon be living in it.
8.)  Look towards your future, if you believe the best is yet to come then it will be.
9.)  You become what you think about most.
10.)  The margin between success and failure is very small and easily bridged by determination.
11.)  Start your day by accomplishing your hardest task first.
12.)  Set small attainable goals, rather than one monumental goal.
13.)  Convince yourself that exercise is fun, and it will be.
14.)  Know your big reason why.
15.)  Create a motivating play list of songs to use as the sound track to your workout sessions.
16.)  Every decision you make leads you either closer toward achieving your goal, or farther from it.
17.)  If you think you’re a fat person, then you’ll stay fat. If you think you’re fit, then you soon will be.
18.)  Once you’ve set your goal, your attitude either pushes you toward accomplishment or failure.
19.)  If you don’t know exactly where you want to go, you will likely end up someplace else.
20.)  You can have the body of your dreams, but first you must give up the belief that you can’t.
21.)  You can only have two things in life: excuses or results.

If you’re sick and tired of making excuses, then contact me today to get started on a results-driven fitness program.

Was the resolution to lose weight? Fit in your skinny jeans?  Look great in that bikini?  Get a flat stomach?  All of the above?

How’s it going so far?

On track?  Stuck?  Bored? Frustrated?  Haven’t started yet?

If you answer yes to on track, GREAT JOB!  Keep up the good work.

If you answered yes to any of the others, you are not alone.

Having been a Wellesley personal trainer for 10 years I have seen the New Year’s Resolutioners come and go.  Mainly go.  This is about the time that they start to drop off.  At least until next year that is.  Don’t let this happen to you.  Here are six steps that you need to follow to keep your self on track.

And for you haven’t started yets, don’t worry,  these steps will work just as well for you.

STEP 1.)  START.  Make a decision to start now.  Not tomorrow.  Not next Monday.  Not when it is convenient. NOW!!  Once the decision is made, set a deadline and commit to it.  Your deadline does not have to be a specific date or event just something that you will hold yourself to and give you an end point.  Also, make sure that your goal is S.M.A.R.T.

STEP 2.)  ACT.  Don’t come up with a goal and then do nothing about it.  That is called dreaming and will get you nowhere.  Figure out what you need to do to get your butt in gear and start you to your goals.  Do you need to clean the junk and processed foods out of your pantry?  Plan you grocery shopping?  Get a gym membership?  Hire a personal trainer who specializes in weight loss?

Act now and you can fit into these by spring.

STEP 3.)  SET YOUR GOAL.  Write down what your goal is.  Make it sound as positive as possible.  (I will your S.M.A.R.T. goal here.)  This helps to strengthen your commit to your goal.

STEP 4.)  SET YOUR INTENTIONS.  Write down the intentions that you need to do to reach your goal.  I intend to workout (hard) 3 days a week.  I ntend to eat clean at least 90% of the time. ETC.

I intended to reach this body.

STEP 5.)  POST IT.  Take your goal/intention list and post it somewhere where you will regularly see it.  Better yet,  make (lots of) copies and place them anywhere (and everywhere) that you regularly frequent.  This way you will have constant reminders of your goal and what it is that you are striving to accomplish.  This will keep you motivated to keep going.

STEP 6.)  BROADCAST IT.  When you are posting your gaol/intention lists make sure that others can see them as well.  This allows others to read it and to give you more accountability (and maybe even inspire them to do the same).   You would not want others to see you fail to reach your goals, would you?  Also, tell as many other people what your goal is and what you plan on doing (changing) to accomplish it.  Have them help you to stay on track and to give you motivation when you feel like quiting.  Tell your friends.  Your family.  Your workout buddy(s).  Anyone that you would not want to fail and who will not fail you (no negative nancies).  You can also try a online blog and posting photos to show your progress (or lack there of).  If that doesn’t light a fire under your @$$, I don’t lnow what will.

With a body like this, who wouldn’t want to broadcast it.

Have that goal in mind?  Follow the six steps RIGHT NOW!  Don’t wait.  Start now.  I not kidding stop read and start doing.  You could already be on your way to YOU 2.0 .  Seriously stop reading and get to it.

Your friend and trainer,

Paul

P.S.  What part of right now did you not understand.

New Year’s Resolution Time.

WOOHOO.

Not really.  I myself think this whole resolution thing is a joke.  I can’t recall ever waiting until New Year’s to decide to change something about myself.  Seems like a bad time of year to try since over 90% of people that make a New Year’s resolution give up within the first couple of months.

But I know most of you will probably make one anyway.  So if you are going to make a New Year’s Resolution, make sure that it is S.M.A.R.T.  By that I mean make sure that your goal is specific, measurable, attainable, relevant and time bound.

Specific. Don’t just say that you want to lose weight or eat healthier.  Be specific as possible for what you want to accomplish.  Instead say that you want to lose 20 pounds, drop 2 dress sizes or eat 5 servings of  fruits and vegetables a day.

I’m down 20 lbs and 2 dress sizes.

Measurable. Make sure whatever your goal is that you can measure and keep track of your progress.  Seeing where you are from where you started can help motivate you to keep going or tell you where you need to change things.

Another 2 inches!

Attainable.  The Biggest Loser may be your motivation to lose weight but shouldn’t be where you bet your goals from. Losing 100+ lbs in 3 months is NOT possilbe for anyone who’s diet and exercise program in not monitored 24/7.  Instead pick a goal of losing 1 to 2 lbs a week and keep at that until you reach a weight that you are satisfied with.

Then shoot for another 5 lbs.

Relevant. If you are a already thin and don’t eat a lot but still have a slight tummy losing 5 more lbs probably isn’t going to help you much.  Shoot for getting those stomach and hip muscles stronger and figuring out what part your diet needs to change.

No cutting calories and doing more cardio is not the answer for you.

Time Bound. After you have all the above components squared away set a time that you want to reach you goals.  As mentioned above this could be as little as losing 1-2 lbs a week or as much as losing 50 lbs and looking damn good in that bikini for that 10th anniversary vacation to Hawaii in February 2011.

Try not to draw too much attention to yourself.  You will be getting enough.

So when you find yourself at 11:59pm December 31st thinking of your resolution make sure it contains all the variables listed above.  This alone will help you reach your goal and still successfully be working on it come March.

What’s you resolution going to be?  Need help coming up with one or need tips on how you can reach it? Let me know by leaving a comment below.

Your friend and trainer,

Paul