Whether strength training or aerobic training, do it with intensity. Training at high intensity can accomplish multiple goals at the same time. Strength, cardiovascular endurance, muscular endurance, fat loss and lean muscle tissue gains can be attained. Another bonus of training at high intensity is that workout times are reduced. So start making your workouts shorter and performed at a much higher intensity. Use a watch or a timer to assist you in this goal. If you need extra motivation, write down your workouts; weights, reps and time so that you can attempt to improve at a later date. This type of training can take a below average and/or average individual and vault them to the advanced lifting level in a relatively short time.

Once you are an advanced lifter, mixing in some specific training cycles will be a good way to take your fitness to the next level. Lifting to gain significant muscle mass, for instance, will require a different type of workout regime, along with other critical considerations like diet.

In order to optimize training time (are we not all short on time these days?), let's stick to compound movements. They target more muscle groups, illicit more lean muscle growth and...BONUS...help you move functionally. In other words, it will be easier to lift your child, or pick up a bag of potting soil, or move some furniture, or...well the list goes on and on. What's the downside of compound movements? Well, really, their isn't any. Period. If you do happen to be ultra vain, then isolation movements can sculpt a more visually appealing bicep or quad (front of thigh) or deltoid (shoulder). Which will come in handy when you are looking at yourself in a mirror, or being looked at.

Guess what, you can look great doing compound movements. In fact, it's CRITICAL for those who are strength training as a means to lose weight. Wanna know why? Building lean muscle is sadly overlooked by those who want to lose excess fat stores. Lean muscle burns fat even when you are not working out. Trainees supplement their cardio minutes with isolation movements that work a single muscle, or very few muscles at a time. An example would be the tricep extension. The only muscle that gets worked is the tricep. It's not a very big muscle and it doesn't have huge potential for growth. It won't make a significant impact on fat loss throughout your day. Instead, do an over head press with a barbell or dumbbells. Many muscles are involved in an over head press including; tricep, fore arm, shoulders (anterior, lateral, posterior), traps (the muscles that support your shoulder blades), lats and teres major (the large muscles of the back that form the arm pit) and the core muscles of your abs and obliques, even the pecs (chest).

So why waste time with isolation movements? If you are a body builder, then by all means. If you already have good muscle mass and definition then enjoy the sculpting that isolation can produce. If you are the average person looking to make realistic gains in the gym, then stick to compound movements. They produce the most adaptation.

Squat - Dead Lift - Bench Press (push ups) - Over head press - pull up (assisted is a great place to start) - Cleans (Power Cleans)

Stop wasting precious time.

Often over looked, recovery is critical to success. The body adapts and grows only through recovery. Their are many aspects to proper recovery, but I believe the most critical is sleep. And the best way to ensure you get quality rest is to establish a sleep cycle. If you have had the pleasure of raising children, you know how important established sleep cycles can be.

Try not to deviate more than 30 minutes in regards to sleep or wake time. For best results you should aim for 7:30 to 9:00 hours of quality sleep. Pity, you might have to give up a show or two. How bad do you want success? For many of us, a sleep cycle is an abrasive new concept. Extremely difficult to execute and mentally exhausting. After a few weeks of consistency you will feel the power of this restorative act. Don't under estimate it's importance.

Execute other recovery techniques if time and resources are available. Massage (all types), hot and cold showers, meditation, light activities to promote circulation, relaxing music, acupuncture and many others. Of course, healthy eating is also a part of the recovery process that I will discuss later. All promote cell recovery, expulsion of free radicals, and critically, the metabolic process.

Do you have a sleep cycle? Was it a challenge?

It's the foundation from which to build. The bedrock of your castle. If the core is not sound, potential is reduced and injury is more likely. The core consists of the abs, back, hips and shoulders. Strength and flexibility must be trained in the muscles, tendons and ligaments of these critical areas. With a strong core, functional movement can be explored and progress will follow.

Some people suffer from chronic back pain and can't seem to find the light. Each day is littered with debilitating pain, meds, heating pads, ice and sadly, little relief. Some may even hope that their doctor recommends surgery. Anything is viable under the promise of less pain. What some need to hear is that they have a WEAK core. Discard the excuses and break free from the pain with a little knowledge, dedication and patience.

If you are interested in solidifying your core or ending back pain once and for all, then I highly recommend the book Core Performance by Mark Verstegen. His approach to core health is logical, interesting and fun.

16 years of exhaustive research and testing... And the limitations start to dissolve. Skinny-fat is a thing of the past. I'm not delusional. I am no elite athlete at any discipline, but I am in the best shape of my life at 37 years of age. Not bad coming from a guy who's spent the majority of his life in competitive sports.

Inspired by the people, surroundings and community of Lake Highlands, I resolved to find my fitness solution once and for all. The truth is, I'm confident it will work for the vast majority. Understandably, some people will not be willing to walk this path. Not at this time anyway. My hope is that they start their journey, strengthen their resolve and discard trivial inconveniences. Realize their true potential.

Are you ready? You owe it to yourself, your children, your health, your quality of life.

"Go confidently in the direction of your dreams! Live the life you've imagined." by Henry David Thoreau